Celiac Disease: Not Just Another Gluten Fad

One of the hot topics in nutrition lately is gluten. Gluten-free items are popping up everywhere from your grocery store to restaurants to dedicated gluten-free bakeries. While some people try to stick to a gluten-free diet for purely that – a way to lose weight, others actually need to stick to a gluten-free diet for health reasons like gluten intolerance.
What is Celiac Disease?
Celiac Disease is recognized as an autoimmune condition that causes serious intestinal inflammation when a person ingests gluten. The body’s immune system targets the intestine and causes damage to the villi – small, finger-like projections on the intestines that are responsible for absorbing nutrients. Without properly working villi, the body can’t get the nutrients it needs.
The National Foundation for Celiac Awareness estimates that roughly 1% of the American population has Celiac Disease and more than 2 million people have Celiac Disease but are undiagnosed. This disease is hereditary meaning that there’s a genetic component to it. There’s a 1 in 10 risk of developing Celiac Disease if you have a parent, child or sibling (first-degree relative) that has it.
What’s the difference between gluten sensitivity and Celiac Disease?
It might be hard to tell the difference between non-Celiac gluten sensitivity and Celiac Disease at first, but they are two completely separate issues. Even though both might cause stomachaches and similar symptoms, gluten sensitivity doesn’t cause any intestinal inflammation or long-term damage to the small intestine.
How do you know if you have Celiac Disease?
Some of the symptoms associated with Celiac Disease include:

• Fatigue
• Tingling or numbness of the hands
• Abdominal pain
• Vitamin deficiencies
• Anemia
• Bloating
• Diarrhea
• Vomiting
• Headaches
• Itchy skin rashes

If you’ve been experiencing multiple symptoms, especially after eating, consult with your physician for screening tests. The most common screen is a blood test, called the tTG-IgA test, to see if you have any Celiac Disease antibodies. If the blood test suggests Celiac Disease, then the doctor might order follow up tests for a biopsy or endoscopy to visually examine the small intestines.
What are the treatment options?
Unfortunately, there is no cure for Celiac Disease yet. The only method to help with the symptoms is to stick to a strictly gluten-free diet. As gluten is taken out of your diet, your small intestines can start to recover – but this is a slow process so be patient with your body!
Most people experience nutrient deficiencies before getting diagnosed or switching to a gluten-free diet so it’s very common for people to supplement their diet with calcium, iron, and vitamins (specifically vitamins D, B6, and B12).
Living with Celiac Disease
It’s very common to struggle with adapting to a purely gluten-free diet. It’s equally hard to make sure you’re still eating healthy and getting all your nutrients while maintaining that diet. Many people choose to see a nutritionist for recommendations of what to eat not only for just health reasons, but also for what’s easily digestible and won’t further upset their stomachs.
http://www.humanhealthproject.org/blog/celiac-disease-not-just-another-gluten-fad/

Boosting your energy with food

Increase your energy levels with the right foods

The way we live our lives today can place huge demands on our bodies; we are all becoming increasingly busy. In order to restore and maintain your energy levels, it is important to make sure you are eating the right amounts of different foods, and keep to a healthy, balanced diet.

Here are a few tips to getting the right food in the right amounts.
1. Make sure that you eat a diet rich in B vitamins and vitamin C as it will help to restore energy levels by replenishing vitamins used up fighting stress. Foods high in these vitamins can form part of a healthy diet — fresh fruit and vegetables, wholegrain bread, nuts and seeds, red meat, pulses and cereals are all good foods to include in your diet.
2. Eating regular, small meals helps keep your metabolic rate up. Each time you eat your metabolic rate increases approximately 10 per cent. This is even more marked after eating a meal rich in carbohydrate and protein.
3. Keep your intake of complex carbohydrates high. Breakfast cereals, potatoes, pasta and rice keep us feeling full for longer than if we eat sugary foods; make sure you base each meal on these as they keep the blood sugar sustained at a higher level, maintaining energy levels.

Meal ideas to keep your energy levels high:

Breakfast
Try bran flakes or porridge with low-fat milk and fresh fruit. If you don’t fancy cereal, a wholemeal muffin or toast is a good alternative.
Lunch
Try basing this meal on starchy carbohydrate. Have a piece of pizza with a thick base and plenty of vegetable toppings or a wholegrain sandwich or pitta bread stuffed with lean meat and salad. A baked potato — or rice-based dish is also a good idea, try the following toppings: cottage cheese, baked beans or chili.
Dinner
Carbohydrate is the most important constituent of this meal; make sure that you include one of the following: potatoes, rice, couscous, bulgur wheat, bread or pasta.
http://www.realbuzz.com/articles/boosting-your-energy-with-food/

 

What foods to eat to maintain optimum health

Making the right food choices for your health

Making the right food choices can have a profound impact on our health and longevity. So let's start gradually and work our way towards optimum health!

How to release toxins

Cleansing the body of built up toxins will promote health and prevent disease. The body needs a spring clean from time to time to clear out years of any unhealthy eating and drinking habits in order to repair the damage done in the past.
Having a sauna is a great way to promote toxic elimination through the skin. Sweating carries off impurities and dead skin cells as well as improving skin tone. A good sauna session also relieves stress, leaving the body refreshed and rejuvenated. Make sure you drink plenty of still water before and after the sauna.

What we need to eat to stay healthy

Health and disease originate at the cellular level and healthy cells create healthy bodies. The health of these cells is completely dependent on the foods we eat, whether they are toxins or nutrients. Raw vegetables and fruits supply your body with the raw materials it needs to repair and rebuild itself and cooking destroys some enzymes in plant food. The fastest way to nourish these cells is to ingest enough raw materials to cover all nutritional bases and therefore minimize the risk of mineral deficiencies.
We should use methods of cooking that best preserve nutrients. All plant foods such as fruits and vegetables, eaten in their natural state, raw, or only slightly cooked, is best. Frying foods should be avoided where possible and methods like boiling, steaming, grilling, roasting and baking are encouraged.
Try cooking vegetables in a tiny bit of cold pressed vegetable oil, adding a little water during cooking if needed. Cook vegetables to the crunchy stage so they look and taste best and retain more nutrients. Grilling is the best high-flavor and low-fat cooking method, grilled vegetables taste sweeter and grilled meats and seafood more succulent. Cooking vegetables correctly involves monitoring times and controlling the temperature, so be aware — you don’t want to not overcook them! A good tip is to cook vegetables (where possible) in their skins.

Tips on eating for optimum health

• Avoid toxic and processed food, salt, soft drinks and medications.
• Eliminate refined white flour and sugar, including white bread, cookies and cakes.
• Avoid all saturated fats, margarine and hydrogenated oils.
• Do not use aluminum utensils.
• Replace white rice with millet, quinoa, buckwheat or wholemeal rice.
• Use cold pressed flax, hemp, sunflower, pumpkin and olive oils for seasoning and cooking.
• Reduce tea and coffee and drink more herbal teas.
• Choose dark oily fish (salmon, sardine, mackerel, tuna, herring).
• Eat less meat and dairy products and eat more fish, vegetables, fruits, beans and grains.
• Poach eggs instead of frying.
• Use non-stick pans, they require little or no fat.

Healthy cooking hints and tips

1. Replace the flavor lost when you cut down on fat and salt by adding more fresh herbs, spices and vegetables to casseroles and stews.
2. Use shredded citrus peel to accent the flavor of fish and meat recipes.
3. Add herbs, spices and fruit juice for taste to grilled meats and poultry or simple homemade salsas instead of salt.
4. Cook fish and chicken wrapped in foil, with just a touch of oil for flavor.
5. Instead of using oil when sautéing, cook in onions or garlic.
6. Use plain low-fat yogurt instead of sour cream or mayonnaise.
7. For crunchy salads, sprinkle toasted nuts or seeds over to add flavor and texture.
8. Mix natural yogurt with fresh fruits for a quick, healthy dessert or use unprocessed honey.
9. Eat a healthy, wholemeal breakfast with no added salt and sugar cereals.
10. Quick and easy stir-frying requires relatively little oil; add small pieces of evenly cut vegetables.
11. Corn on the cob and fruits are perfect mid-morning snacks.
12. Start drinking more live vegetable/fruit juices and still water.
13. Use a wide range of ingredients: organic meat, wild fish, seafood, free-range eggs, vegetables, beans, wild plants, game, raw seeds and fresh seasonings.

Finally, diet is only one lifestyle factor that needs to be considered in trying to optimize health; physical activity is equally important. The lifestyle for optimal health and wellness includes a diet based on a wide variety of nutritious foods and every day moderate exercise.
http://www.realbuzz.com/articles/what-foods-to-eat-to-maintain-optimum-health/
 

How to stick to a fitness plan

Stay on target with your fitness goals

Having good intentions is one thing, but following them through can be quite another. It’s easier to be an exercise quitter than to stick at something, but if you have targets and the desire, you can achieve your fitness goals. Here’s how to stick with your fitness plan.

Have a clear fitness goal

So many New Year’s fitness resolutions are doomed to fail before they even start because there isn’t a clear plan or target. It’s all well and good to have bags of enthusiasm, but if you are vague about your goals, your exercise will ultimately be aimless and you simply won’t achieve results. Make sure you have a clear goal that is non-negotiable. That could be weight-related or fitness goal orientated (i.e. run a 5k, 10k half marathon etc).
When you have something to aim for it gives you focus and clarity on what you are doing and where you want to be in a few weeks’ time. Write it down and make a commitment to achieve it. Use the SMART model to help you focus by making your goals; specific; measurable; achievable; results-focused and time bound.

Be realistic about your fitness goals

While setting goals is vital, they have to be realistic. Don’t suddenly decide that swimming across the Atlantic is a viable objective, if you haven’t swum since school and that was only a few lengths in a 25m pool. Alternatively if a marathon is a long-term ambition but you haven’t run regularly for years or indeed ever, then target a 5k to start off with and then build up to a 10k and so on.
Your programme might involve walking at the start, but by slowing building up the miles you’ll be amazed by how far you run after a few weeks and what you feel you can achieve. Be sensible and build up to your targets gradually. Change happens gradually and steadily, it doesn’t occur overnight and your body will need time to adapt depending on your previous fitness history. That also means not doing too much too quickly or you will burn out, hurt yourself or just lose motivation.

Schedule your workouts

Part of making your challenge non-negotiable is making sure you stick to your fitness plan. Yes, life can get in the way sometimes and having to skip a workout every now and again is okay, but not every week. Exceptional circumstances notwithstanding you really should have a schedule and stick to it.
Work out how you will fit your workouts into your lifestyle and then commit to those times. Write them on the calendar, involve other people, make it a fitness/social event, but make sure you have a plan or you will lose interest.

Make exercise a group activity

A great way of staying motivated is by involving others in your project. If you are training for a 5k or a 10k then join a running group. You won’t want to let other people down by not turning up, so it will help you stay motivated.

If the gym is your thing then why not book some exercise classes or a personal trainer? Whatever it is you want to achieve involving other people can help you get there.

Vary your exercise routine

Having been almost evangelical about setting goals and schedules, it is important to remember that you must also structure in a variety of workouts. Runners chasing a long-distance target should cross train to keep their mind and body fresh.

Instead of going for a run why not swim or cycle? If you are weight-training why not do a spinning class instead? It gives the major muscle groups a break whilst also keeping you mentally fresh. If you feel stale and de-motivated it can be a recipe for quitting.

Be a solution finder not a problem provider

Let’s face it sometimes we all have moments when we just don’t want to exercise. We have all been there, when the lure of the sofa and a good movie is simply more appealing than a run in the rain. The mental battle of sticking to an exercise plan can be more strenuous at times than the physical aspect.
Write down all the excuses you can possibly think of as to why you can’t do something and then come up with lots of reasons why your fitness goal matters so much to you. It will help you come up with strategies to deal with those negative thoughts about why you ‘can’t do’ something and make you more ‘can do’ about it all.

Remember to give yourself a treat

It’s easy to get lost in the focus of an exercise goal to the point where it becomes all-consuming. Sometimes that’s the way it has to be for a little while if you are to achieve a huge goal. But remember to give yourself a pat on the back at regular intervals and don’t forget that a little treat every now and again is a great motivation.
Whether that is just your favourite chocolate bar or a spa weekend away, a treat is a great way of rewarding you for how far you’ve come and more importantly, it will keep you coming back for more.

Listen to your body

Learning to listen to your body is so important if you are to avoid being a quitter. Yes you will have moments when you ache a bit and let’s face it, working out regularly will certainly hurt from time to time. However there is a big difference between an ache and an injury.
If something really hurts then stop immediately and get it looked at by a medical professional. Don’t be so stubborn that you make an injury many times worse by ploughing on regardless. By the same token don’t wimp out the first time you feel an ache or pain. Tune in to your body and you will be able to distinguish between your mind playing tricks on you and a genuine injury.

Get the right training gear

Many a new fitness regime has been blown off course by a lack of appropriate training kit. You can’t train for a marathon in tennis shoes and you certainly won’t be able to swim the Atlantic without some decent goggles.
Invest wisely in some sensible and appropriate training kit for whatever challenge awaits you. Without it you will have a brilliant excuse to quit and we don’t want that! Remember shopping for training gear and gadgets to support your goals can be fun and more importantly it will help you get where you want to go.
http://www.realbuzz.com/articles/how-to-stick-to-a-fitness-plan/
 

Top 10 motivational tips for fitness

Top ways to keep your body exercising healthily

It can be a really fine line that divides motivational success or failure when it comes to exercise. Having the initial desire to get into shape is one thing, but keeping it going can be quite another. So, we thought it might help to offer some top tips to keep you motivated when those negative thoughts start to creep in.

 

Set goals for your fitness training and be specific

The more specific you are in terms of your goals, the easier it will be to fulfil them. For instance, aim to complete a running or swimming event or to lose two inches from your waist rather than just generally aiming to get fit. Make sure you are completely realistic with your goals but at the same time make them hard enough to be a good challenge. Remember an unrealistic goal will kill motivation but conversely a goal that is too easily achieved can also lead to boredom.

Get an exercise training plan

Depending on your goal there are hundreds of ways you can approach your challenge. Whether that is with a bespoke training programme at the gym or a training plan for triathlon, whatever you want to achieve you can find a training path to get there. This will give you a daily goal, even if that is sometimes just telling you to rest. A structured plan will always increase your motivation and your chances of success.

A huge de-motivator is overtraining

It’s an easy trap to fall into but please don’t increase the duration or intensity of your training too quickly. It’s tempting to really launch yourself at your new favourite hobby, but if you do, there’s a real risk you will quickly become disinterested or injure yourself. With a structured training plan, you won’t fall into this trap.

Adopt exercise role models

Identify the things that really motivate and inspire you and then have constant reminders of why you are doing this. You might be running a marathon for a charity or a cause close to your heart. If so, carry pictures of the person or people who inspired you to raise money for them. Alternatively if you are trying to tone your abs for a beach holiday or for your forthcoming wedding, surround yourself with reminders or prompts. If you remind yourself of why you are doing this regularly, the chances are you will keep doing it.

Record your training progress

Keeping a training schedule, log book or diary/blog of your gym visits, running times, swimming pool visits etc, will keep you focused on the task in hand and allow you to accurately monitor your progress. It’s a great way or reminding yourself how far you’ve come when times get tough, or inspiring yourself to go even further.

Cross-train

Keeping things fresh and varied is a great way of maintaining a focus and interest. If you mix up your training with some cross-training it will avoid boredom and de-motivation. For instance if you’re a runner then hit the rowing machine, bike, elliptical trainer or swimming pool once a week. It will give your knees and ankles a break as well as improving flexibility, strength and general fitness.

Go shopping for the right exercise gear

There’s nothing like the sensation of feeling like you look fantastic in your training gear to maintain motivation and performance. So treat yourself to some top quality training kit. You won’t regret it.

Have a treat

It’s so important to enjoy your continuing success so make sure you have a regular treat. Now that doesn’t mean eating a bar of chocolate after every workout (sadly), as refuelling on empty calories just won’t help you achieve your fitness goal. However having a particular food or drink treat once a week is a great idea.

Get a pedometer to monitor your daytime exercise

The current health recommendation is that 10,000 steps per day are for good health. It’s great for the heart, your stamina and your aerobic fitness. So try walking whenever you can and enjoy seeing how far you’ve walked every day.

Visualise your training success

If you can picture yourself achieving your goal and what it will feel like, those images and feelings will help to keep motivating you to achieve it. For example picture yourself crossing the finish line of a marathon looking fresh and full of running with your friends and family proudly looking on.
http://www.realbuzz.com/articles/top-10-motivational-tips-for-fitness/
 

10 foods to suit your mood

How to eat to match your emotions

Whether you want to enhance a good mood or fend off a bad one, choosing your food carefully can help. To find a food to suit every mood, check out these 10 emotions and their accompanying snacks.

Food to suit your mood 1: Sadness

If you’re feeling in need of a happiness boost, try upping your intake of oily fish to boost your brain health and mood. Oily fish is not only rich in Omega-3 fatty acids, which can help ward off depression, negativity and mood swings, but wild salmon and tuna are good sources of vitamin B12, which helps to regulate the mood.

Food to suit your mood 2: Fear

Many people suffer from phobias, ranging from the common (like acrophobia – fear of heights) to the obscure (like arachibutyrophobia). However, it may be that your diet is to blame. Research suggests that folate deficiency may be behind irrational fears and anxiety, so try upping your intake of folate – as well as mood-boosting Omega-3 – by snacking on avocado.

Food to suit your mood 3: Anger

Next time you feel a rage coming on, try reaching for some nuts and seeds to help calm you down. Research has shown that Omega-3 deficiency can contribute to aggressive behavior of adult offenders and children with severe behavioural difficulties, while a Japanese study has suggested that zinc may ease anger in women. To up your intake of these nutrients, try opting for walnuts and flaxseeds, which contain both zinc and Omega-3 fatty acids.

Food to suit your mood 4: Love

Got a big date coming up and want to get in the mood? Try some foods rich in zinc to stimulate the libido and enhance desire. While oysters are a famous aphrodisiac due to their high quantities of zinc, if you’re not a fan of the slimy mollusc, try opting for shellfish, pine nuts or pumpkin seeds instead.

Food to suit your mood 5: Shyness

We all need a confidence boost from time to time, and luckily you can get a helping hand from your diet to relieve shyness. Researchers at McGill University in Montreal found that foods containing tryptophan (an essential amino acid) make people feel more confident. Good sources of tryptophan include meat (particularly chicken), fish such as salmon and tuna, and legumes.

Food to suit your mood 6: Heartbreak

Many people find themselves reaching for chocolate in the face of heartbreak, and this may be no bad thing. Chocolate contains many chemicals to beat the breakup blues, including relaxing magnesium, calming anandamide and mood-boosting phenylethylamine.  Try snacking on dark chocolate (in moderation!) for the most health benefits.

Food to suit your mood 7: Anxiety

If you’ve got a big interview or presentation coming up, try replacing your morning coffee (which can make you jittery) with a calming herbal tea. The calming effects of chamomile are so powerful that they have been found to reduce symptoms of mild to moderate generalised anxiety disorder, so try a cup of chamomile tea to help calm those last-minute nerves.

Food to suit your mood 8: Stress

Whether you’re feeling overwhelmed by a busy day or are finding it difficult to wind down after work, try snacking on some blueberries to help cope with stress. Blueberries are high in vitamin C, which can help the body deal with high levels of stress. Also, the superfruit is packed with antioxidants which help to protect your body from its effects.

Food to suit your mood 9: “Brain fog”

If you’re feeling confused, unfocused, forgetful, or like your mind is just running slow, give your brain a boost with a cup of green tea. As around 80 per cent of the brain is made up of water, drinking any fluids will help keep it hydrated and functioning at optimum levels. However, green tea also helps maintain alertness by regulating blood sugar levels, and helps protect the brain and cut risk of dementia.

Food to suit your mood 10: Lethargy

Whether you’re suffering from a lack of sleep or are generally feeling lethargic, drinking beetroot juice could help revive your energy levels. Beetroot has a high sugar content and many energizing nutrients such as magnesium and vitamin C. Furthermore, researchers at the University of Exeter found that drinking beetroot juice could enable people to exercise for up to 16 per cent longer.
http://www.realbuzz.com/articles/10-foods-to-suit-your-mood/
 

Five foods to beat the blues

Five feel-good foods to boost your mood

We all go through periods of feeling anxious, irritable or depressed. However, there are many things you can do to help boost your mood. The foods you eat can directly influence the way you feel, so check out these top five foods to beat the blues.

Mood food 1: Marmite

If you’re feeling anxious, stressed or depressed, a dose of B vitamins could help to lift your mood. B vitamins are important for normal brain function and producing mood-boosting serotonin, with vitamins B12 and B6 being particularly beneficial for regulating your mood.
To up your intake of B vitamins, try snacking on Marmite on wholegrain toast. As Marmite is fortified with vitamin B12, this is a particularly good choice of food for vegans and vegetarians who may struggle to get their recommended intake.

Mood food 2: Oily fish

Omega-3 fatty acids found in oily fish are well known for being good for the heart. However, they are equally beneficial for our brain health and mood. A study by researchers from the University of Pittsburgh School of Medicine found that participants who had lower levels of omega-3 fatty acids in their blood were more likely to be moderately depressed and have a negative outlook.
Furthermore, a study has found surprisingly low rates of seasonal affective disorder in Icelanders, where the diet is high in omega-3 rich fish. To follow in their footsteps and help ward off the blues, try eating two portions of oily fish a week, or up to four for men.

Mood food 3: Chocolate

Many people find themselves reaching for chocolate to ease a bad mood, and this could in fact be no bad thing. Research has shown that chocolate contains many chemicals which can help beat the blues, including relaxing magnesium, calming anandamide and pleasure-inducing phenylethylamine.
To up the mood-boosting benefits further, try snacking on chocolate-dipped strawberries for a healthy treat. Strawberries are not only a good source of vitamin C, which helps in the production of endorphins, but they are high in mood-enhancing flavonoids too.

Mood food 4: Bananas

Bananas are high in natural sugars, making them a great remedy for low energy levels which can leave you feeling down. On top of this they are packed with mood-lifting nutrients to help put a smile on your face.
Bananas are a great source of tryptophan, an essential amino acid which boosts serotonin levels, helping to regulate your mood. Furthermore, they are rich in magnesium, which can help you to relax and vitamin B6, which can help to relieve depression.

Mood food 5: Nuts

Walnuts are the perfect good-mood food, offering the combined mood-boosting properties of omega-3 fatty acids, vitamin B6 and tryptophan. The nuts are also a good source of folate (vitamin B9); the deficiency of which has been linked to depression.
As well as snacking on walnuts, another good nut to add into your diet is the Brazil. Brazil nuts are an extremely rich source of the mineral selenium, with research suggesting that just one Brazil nut a day can provide you with your recommended daily intake. As low levels of selenium can lead to depression, irritability and anxiety, snacking on Brazils could be the perfect healthy way to boost your mood.
http://www.realbuzz.com/articles/five-foods-to-beat-the-blues/