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Should You Go Gluten-Free?

The phrase “gluten-free” seems to be everywhere these days. There are books, blogs, websites, gluten-free bakeries, menu items, and so on. Gluten-free foods are even being placed on the shelves of chain grocery stores! With all the talk, you may be wondering if living gluten-free could benefit you?

This week’s blog will provide you with 5 reasons you should go gluten-free and some tips for those of you willing to give it a try!

1. Gluten intolerance is linked to over 50 different diseases!
Did you know that depending upon where in your body gluten does it’s damage, it can trigger rheumatoid arthritis, irritable bowel syndrome, depression, anxiety, autoimmune diseases, reflux and a variety of nutritional deficiencies such as calcium, which can lead to osteoporosis, migraines and epilepsy. There are over 200 associated conditions and symptoms attributable to gluten sensitivity.

2. Research shows increased risk of death in those with Gluten Intolerances
Gluten Intolerance covers a wide spectrum of disorders. It can range from inflammation to full blown celiac disease. A recent study published in the Journal of the American Medical Association looked at 30,000 patients and examined death rates in three groups:

1. Those with celiac disease (intestinal damage shown in biopsy) – 39% increased risk of death
2. Those with positive blood tests but no intestinal damage – 35% increased risk of death
3. Those with inflammation only – 72% increased risk of death

Shockingly, those showing only inflammation died at a much higher rate than the general population, from all causes. Research asserts that this is due to the fact that they never quit eating gluten. For those who are on a gluten-free diet it is crucial that adherence is complete, that damaged tissue is repaired and that nutrient deficiencies are corrected or risk of death due to inflammation is heightened.

3. Only 1 in 9 with gluten sensitivity have digestive symptoms
Though most people think that if they have a gluten sensitivity they will experience digestive distress, this isn’t always the case. Food intolerance can show up in a variety of ways in the body—meaning gluten can affect any part of the body — not just the digestive tract. This wide-ranging affect is partly what makes it so difficult to diagnose.

Any part of the body can be affected through three mechanisms:
• The direct effect of gluten peptides on tissue inside or outside the GI tract.
• Nutrient deficiencies (hundreds of effects depending upon which nutrients are not being absorbed).
• Associated autoimmune responses.

4. Gluten intolerance: 21 million suffer and don’t know it — Are you one?
A whopping 99% of those with gluten caused health conditions go undiagnosed. You can determine whether you have a gluten intolerance by taking a simple Food Allergy Test. These tests range in price but are usually between $275-$350 dollars. If you do not wish to spend the money and are willing to put in a little work you can find out if you are intolerant for free, through something called an Elimination Diet.

An elimination diet is a method of identifying foods that an individual cannot consume without adverse effects. Elimination diets typically involve entirely removing a suspected food from the diet for a period of time from two weeks to two months, and waiting to determine whether symptoms resolve during that time period. The diet relies greatly on trial and error to identify specific allergies and intolerances. Typically, if symptoms resolve after the removal of a food from the diet, then the food is reintroduced to see whether the symptoms reappear.

5. It’s never been easier to go gluten-free
For those of us living in Ottawa, going gluten-free is becoming easier and easier. There are many health food stores within the Ottawa area that offer delicious alternatives to gluten breads, pastries, or so on. Furthermore, plenty of restaurants are now offering gluten-free menu items, and more and more gluten-free cookbooks and blogs are popping up, providing you with thousands of delicious gluten-free meal ideas!

Now that you know WHY you should go gluten free- here are some tips that will make the process much easier…

Tips for Going Gluten Free

Going gluten-free can be confusing at first. Keep it simple until you get your bearings. Focus on whole, naturally gluten-free foods.

• Say yes to fresh produce. If you’re a vegetarian, you’re in luck. You already love veggies of all kinds, so go for it. Do your bunny food thing. And don’t forget fresh seasonal fruit.
• Omnivore? Plain fresh meat, chicken, eggs and fish are all naturally gluten-free (However – watch out for added broths, seasonings and marinades). Choose organic and free-range grass fed bison and beef for Omega 3.
• For starches think potatoes (white, gold, red, blue) and sweet potatoes. All gluten-free.
• Rice is gluten-free. Whole grain brown rice is especially good for touchy digestion.
• Try quinoa for a fun, complete protein “faux grain”. It cooks up quickly- faster than rice- and cozies up to the flavors, herbs and spices you add to it.
• Dairy? Here’s the bad news. Some celiac savvy physicians suspect a whopping fifty percent of celiacs are also intolerant of- or allergic to- the proteins in milk, casein and whey! If dairy is fine for you, cultured plain organic yogurt is gluten-free; however, flavored yogurts could be trouble- especially those with added granola or flavors made with barley.
• Plain, aged block cheeses are generally safe; start with a wedge of good Parmesan and aged cheddar; both are high in calcium and have zero lactose. Fresh goat cheese is delicious; and tangy, and there are many varieties of real cheese that are safe (Again- check labels for additives, fillers or flavorings- these are possible culprits). Despite the popular myth that blue cheese is not safe, most blue cheeses are gluten-free.
• Going to miss your lunch-time sandwich? Do: wraps made with corn, teff or brown rice tortillas, lettuce wraps, rice paper wraps, and even toasted gluten-free waffles!
• There are several gluten-free breads available with a wide variety of quality and taste. Some are better than others, however it is for you to be the judge. Many new offerings are cropping up. And remember toasting makes almost any gluten-free bearable.

Do you have any gluten-free recipes or tips you’d like to share? Comment below. 

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What exactly is in the food you eat? Do you know?

Because of stricter food labeling laws, most ingredients now have to be listed on food packaging. But, how do you know what all those ingredients mean? How do you
know if what you’re eating is good for you? The fact is, most of the time we can’t even pronounce the words on the ingredients list!

We have become a fast food nation. Almost 90 percent of the money we spend on food is used to buy processed foods – 90 percent! Pop something in the microwave and voilà … dinner is ready!

But, I have to ask, what are all those chemicals doing to our minds and our bodies? And what are the long-term repercussions for ourselves and our families of ingesting foods that have so many hidden calories and unhealthy fats and additives designed to chemically alter the food so it will taste better and last longer?

The FDA currently lists approximately 2,800 international food additives and about 3,000 chemicals which are deliberately (and legally) added to our food supply. When you consider the number of chemicals used to grow and process food, it is possible that we will consume between 10,000 and 15,000 chemicals a day by the time our food reaches our stomach. Just pause for a moment and really think about that. Ask yourself, “Is that the kind of thing you really want to be feeding your family?”

Now, we all know that manufacturers use food additives to make food taste better and last longer – color, flavor, texture, stability, enhanced nutrient composition, and resistance to spoilage are just some of the characteristics that additives give our food. Before you reach for your next package of processed food, you might want to familiarize yourself with these de?nitions – some of them may change your mind.

Anti-microbial agents – preservatives that prevent spoilage and inhibit the growth of microbes such as bacteria, fungi, and viruses. Less harmful examples include acetic acid (vinegar) and sodium chloride (salt), but nitrates and nitrites are also used to preserve foods. The problem is, these anti-microbial agents may be creating super bugs, which are learning to procreate in ways that
are resistant to anti-microbial agents and rendering us sick as our bodies have not learned to deal with them.

Antioxidants – preservatives that prevent rancidity of fats in foods and other damage to food caused by oxygen. Some examples of preservatives are ascorbic acid (vitamin C), and tocopherols (vitamin E). While these vitamins can be used by our bodies, the synthetic kind or those derived from genetically-modified foods are not recommended because of their potential dangerous health effects.

Artificial colors – food coloring is added to foods to enhance its appearance. Food colors are a mix of vegetable dyes and synthetic dyes approved by the FDA for use in foods. Some of these were primarily deemed safe and then later de-listed; others are still being studied. Some have already been linked to ADD and ADHD in children.

Artificial flavors, flavor enhancers – chemicals that mimic natural flavors. They are just that, “chemicals”.

The FDA decides what additives can legally be added to foods. To obtain permission to use a new additive, a manufacturer must test the additive and satisfy the FDA that it is effective (it does what it is supposed to do) and can be detectedand measured in the final food product. Then the manufacturer must study the effects of the additive when fed in large doses to animals under strictly controlled conditions to prove it is safe for consumption. It is important to note that while the FDA has the final say in what is approved, it is the manufacturers (the ones who will make money by selling the product) who provide the evidence for the safety of the additives. Does that sound right to you?

With all of the many chemicals and additives that we ingest each day through processed foods, there has been growing concern over their health impact on North Americans. Some of the major health concerns include: Obesity, Diabetes, Heart Disease, and Cancer. There is a wealth of information out there on additives, so it’s important to do your homework. You can also contact your local health department to find out what information they might have on food additives. Taking a few hours now could add years to your life down the road.

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Is the hidden MSG in our food making us fat?

We’ve all heard about the health risks associated with the food additive MSG (Mono-Sodium Glutamate), but did you know that MSG hides behind 25 or more names? The harmful substance is concealed in everything from a fast food burger to your Tim Horton’s coffee. This week’s blog will provide you with the reasons why MSG may be contributing to your poor health and weight gain and give you a list of ingredients to stay away from!

During his research, John Erb, author of ‘The Slow Poisoning of America’, discovered that in hundreds of studies around the world, scientists were creating obese mice and rats to use in diet or diabetes test studies. They make these creatures morbidly obese by injecting them with MSG when they are first born. The MSG triples the amount of insulin the pancreas creates, causing rats (and perhaps humans) to become obese. Shocking, isn’t it?

What’s even more shocking is the amount of foods that contain this harmful substance. Take a look through your kitchen pantry and refrigerator. Are any of the following in there?
• Campbell’s soup
• Lays flavored potato chips
• Ramen Noodles
• Betty Crocker Hamburger Helper
• Heinz canned gravy
• Swanson frozen prepared meals
• Kraft salad dressings
Given the poor reputation of the substance, most companies are not likely to contain MSG in their listed ingredients but it doesn’t mean that it’s not there. “Hydrolyzed Vegetable Protein”, “Accent”, “Ajinomoto”, “Natural Meat Tenderizer”, and “Natural Flavoring” are all names for Monosodium. So, while the products listed above may not list MSG as an ingredient it’s there, just concealed by another name.

Most of us are aware of MSG presence in Asian take-out food but did you know that it’s also in most other fast foods?
• Burger King
• McDonald’s
• Wendy’s
• Taco Bell
• Denny’s
• Kentucky Fried Chicken
All of these restaurants have items on their menu containing MSG! What’s worse, most will deny that they do and can get away with is because MSG isn’t a listed ingredient.

So, why is MSG in so many of the foods we eat?
In ‘The Slow Poisoning of America’, Erb states that MSG is added to food for the addictive effect it has on the human body.
MSG manufacturers themselves admit that it addicts people to their products. It makes people choose their product over others, and makes people eat more of it than they would if MSG wasn’t added. Using MSG, in this case, makes sense—well, at least from a corporate standpoint. If consumers become addicted to certain products then obviously, they will be buying more.

The Scary Facts
Since its introduction into the American food supply fifty years ago, MSG has been added in larger and larger doses to the pre-packaged meals, soups, snacks, and fast foods we are tempted to eat every day.
The FDA has set no limits on how much of it can be added to food and claim that it is safe to eat in any amount. But how can they claim it’s safe when there are hundreds of scientific studies indicating that there is a link between obesity and MSG? And that’s not all!
Many of the studies mentioned in John Erb’s book link MSG to diabetes, migraines and headaches, autism, ADHD, and even Alzheimer’s.

Clearly, taking the precautions necessary to avoid MSG is important if you want to remain healthy. However, it’s no easy task; especially, for those of you dependent on quick, processed foods. My best advice is to eat as natural and organic as possible. And when that’s not possible, read the ingredient label to ensure that there is little to no MSG in what you are about to consume.

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Health Check: Healthy or Not?

Eating a healthy, balanced diet is important. Unfortunately, it can also be confusing! The other day, while grocery shopping, I noticed something alarming: A Health Check symbol on a frozen chicken dinner. At first, I thought my eyes had deceived me. They couldn’t possibly endorse such a food; it’s processed! I picked up the frozen dinner and, sure enough, the Health Check symbol was there!

After looking at the Heart and Stroke website, I came to realize that the official standards are not based on organic, raw foods, but instead on nutritional facts. As long as the foods have minimal calories, sodium, and trans-fat, they meet Health Check requirements.  Moreover, criteria are also based on the purchasing patterns of Canadians, and market realities.

What exactly does this mean?

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