Do You Have Rushing Woman Syndrome?

 

I am a big fan of Dr. Libby Weaver. She is a Nutritional Biochemist who piqued my interest in hormones and women’s health.  Take Dr. Weaver’s quiz in the video and find out if you’re a rushing woman (or man).

If you discovered you are a rushing woman, then let’s talk!  I work with women on nutrition and stress management.

4 Tips For More Restful Sleep

If you feel that a full night of rest isn’t really important, think again.  Without restful sleep and enough of it, your entire health suffers.  Sleep is important for youthful skin, mental clarity, a strong immune system and for maintaining a healthy weight.  Not to mention you’ll make healthier food and lifestyle choices then if you’re tired and lacking motivation.  Even if you eat well and exercise enough, but just aren’t seeing the results you desire, it could be your sleep to blame.

 

Minimize Media Time

It seems most people are on their phones all day.  I am like most people, except that once I realized that the light emitted from my phone (along will all my other devices) impacts sleep quality, I replaced checking my phone or computer before bed with better habits. What happens is that our electronics and energy-efficient lightbulbs all produce artificial light. When exposed to this light in the evenings, our bodies circadian rhythm is thrown off.  During the day, these blue lights are actually meant to keep us alert, but at night they are harmful to our health.  These artificial lights will disrupt the secretion of melatonin, the sleepy-time hormone that influences our circadian rhythm.  A lack of melatonin and working the night shift has been linked to cancer, diabetes, heart disease, and obesity (source: Harvard Health Publications).

So, what to do?  Minimize exposure to blue light at least an hour before bed.  You can also install dim red lights which have the least impact on melatonin and circadian rhythm. You can also purchase a pair of ultra-sexy, blue-blocking glasses.  They actually aren’t cute at all, but if you’re someone who has to be on your computer or up working late, I’d definitely consider buying a pair.

1. Create Calming Nighttime Habits

So now that you won’t be using your electronics before bed, you’ll need a replacement nighttime routine.  Instead of browsing Facebook in the evenings for probably the 100th time that day, I have some tips of other things to do.  Remember those things called books?  Try reading one.  Had a stressful day and have a ton of things on your mind? Journal or try coloring in a coloring book.  Feeling achy?  Take a warm shower or bath.  Have a significant other?  Talk to them.  Or try some of these other recommendations below.

2. Use Essential Oils

I have an essential oil for nearly every situation or ailment, but nighttime is when I use my oils the most.  Lavander, chamomille, ylang ylang, cedarwood, bergamot, and sandalwood are some of my personal favorites for calming my body.  There are a few ways to use essential oils, although my preferred methods are to diffuse them into the air using a diffuser, or use them topically on the soles of my feet, on my wrists, or behind my ears (the oils can be used topically on other parts of the body too).  Sometimes I will sprinkle a couple drops of oil on the bottom of my steamy shower so that the scent can rise all around me. Other times I will put a couple drops on a tissue, then rub it over my pillow. Just make sure you get quality oils, like the ones from doTerra, which are certified therapeutic grade.

3. Use Magnesium

Even if you’re getting enough magnesium in your diet, the body can actually only absorb about 50% of it.  Magnesium is beneficial for sleep in that it moves calcium for your bones to your bloodstream, thus acting as a natural muscle relaxant.  If you are someone who really struggles with sleep, I absolutely recommend taking magnesium supplements, bathing in a magnesium bath, or using magnesium oil.  To see what else magnesium can help with, check out its 101 uses.

4. Meditate

There are different ways to go about meditating, so figure out what works best for you.  To calm my mind and body before bed, I like to drape my lavender-filled eye mask over my eyes while I focus on breathing.  I start with even breathing by inhaling through my nose for about four seconds, then exhaling through my mouth for four seconds.  After breathing like this for a few breaths, I then switch it up to the 4-7-8 method so that I’m breathing in through my nose for four seconds, holding it for seven seconds, then exhaling through my mouth for eight seconds.  Try this at least three times in a row.  If I don’t do this, I also like to use the meditation app called Headspace.  It takes ten minutes of your time a day and is particularly great for those new to meditating.

 

Try out all these tips for quality sleep.  If you are still having trouble sleeping or are continuing to wake up feeling exhausted, then let’s talk.  Schedule a complimentary 50-minute consultation with me and we will get to the root of your health concerns!

You Are Invited! Slim Down For Summer and Join Me For A Summer Anti-Inflammation Detox

17327_10204034803084733_8189935535209272625_nWho else wants to feel totally energized, vibrant, and renewed this summer? Who wants to feel the best they’ve ever felt, lose some weight, and think more clearly than ever before? If this speaks to you, then join me this summer for an anti-inflammation detox and elimination diet!

Is a detox right for you? 

• Do you have trouble concentrating and/or staying focused?

• Do you feel tired or lethargic?
• Do you experience frequent colds or flues?
• Do you have joint pain or stiffness?

• Do you get frequent headaches?
• Are you overweight?
• Have you had a change in body odor or taste in your mouth?
• Do you have dark circles under your eyes?
• Does you skin lack luster?
• Do you have acne, eczema, or psoriasis?
• Do you have constipation (less than one bowel movement/day)?

• Do you have gas, bloating, or indigestion?
• Do you look puffy or bloated?
• Do you have high cholesterol or fatty liver disease?

If you answered “yes” to any of the following questions, then consider detoxing!

What is a detox?

A detox removes toxins from the body, almost like a “spring clean” for the soul to renew your inner self. We are exposed to numerous toxins every day, whether it’s through the air we breath, the food we eat, or the products we use. Stress is a very large contributor to inflammation too, and is also responsible for 75-90% of hospital visits.

As a result of all these toxins in our system, our body becomes inflamed. Although inflammation is typically the body’s natural, healthy immune response (think redness, soreness, or swelling), chronic inflammation often flies under the radar, disengaging the inflammation shut-off button. Chronic, low-level inflammation is also known as the “silent killer,” because it develops without pain and research shows it can lead to obesity, diabetes, cancer, Alzheimer’s, and heart disease among other illnesses.

There are different types of detoxes out there, but I want to focus on the anti-inflammation detox, because reducing levels of inflammation is SO critical for achieving optimum health and avoiding big health problems down the road. This anti-inflammation detox focuses on hormone balance, limiting stress levels, improving sleep, and the elimination diet, which are all important factors that’ll contribute to abundant health and wellbeing. Hormones control everything in our body from the reproductive system to mood, energy levels, sleep, and appearance. All of the sources I previously mentioned that cause inflammation also can cause hormonal imbalances, and create symptoms like irritability, fatigue, inability to lose weight, unhealthy food cravings, and even conditions like diabetes, osteoporosis, or heart disease.

Health Benefits To Expect From This Detox:

  • Improved hormonal balance and fat burning with better liver function.
  • Relief from the effects of harmful excess estrogen (sex hormone).
  • Reduced insulin and less inflammation.
  • Restored serotonin activity and enhanced mood, memory, and focus.
  • Maximized activity of thyroid hormone (energy hormone).
  • Support of the breakdown and clearance of cortisol (stress hormone) from the body.
  • Better appetite control, freedom from cravings, and enhanced fat burning through improved leptin levels.
  • Diminished cellulite.

From this detox you will also learn to identify food sensitivities and allergies, which I will get into more just below.

Detox Details

1. Media Detox

This portion of the detox might be hardest for most. Although you will not need to abstain from media entirely, the more you can power down (especially before bed), the better. This will help greatly to reduce stress levels and improve sleep.

2. Restorative Sleep

Getting quality sleep is extremely important for balancing hormones and reducing inflammation.  It also makes it easier for us to stick with our health goals.

3. Replace home goods, cleaning products, and beauty products with natural, chemical-free products

Although this can be costly, over time I recommend switching out products for natural, chemical-free, or homemade versions to reduce and eliminate toxins. Think about it, over 80,000 industrial chemicals have been developed in the last 80 years, and these chemicals are found in almost every commercial product you use! These chemicals completely disrupt hormone balance and contribute to life-threatening illnesses.

4. Stress Management

Most of us suffer from stress in some way, whether it’s environmental, from food, work-related, relationship-related, personal, or psychological. When stress goes untreated, it suppresses the body’s immune system and ultimately manifests as illness. Stress is also a huge contributor to digestive troubles. Throughout this detox I will be coaching participants on ways to reduce and eliminate stress, since stress also leads to inflammation!

5. The Elimination Diet

It’s hard to pinpoint food allergies or sensitivities, so this part of the detox will help you discover your trigger foods. Over 10 days, we will eliminate some of the most toxic or most commonly allergenic foods from the diet: sugar, processed foods and hydrogenated oils, alcohol, caffeine, corn, dairy, cigarettes, red meats, citrus fruit, peanuts, night shade vegetables, and gluten.

Don’t freak out. You may be thinking “well what’s left for me to eat?,” but that’s where I step in.  Not only will I be coaching you through this process, but I will also set up a support system with the rest of the group members. I will provide you with delicious recipes, meal plans, and whole food education, and don’t forget, I will be joining you for this detox too!

After the ten days of the elimination diet, then the real work starts. Over the course of about three weeks you will begin to reintroduce one food at a time back to your diet. Introduce a food, see how you feel after eating it for two days, then eliminate that food again and start with a new food for two days. This process repeats itself until you’ve tested out all types of inflammatory foods.

The great thing about this detox is that you will feel so much better afterwards that it’ll be easier to incorporate this type of eating on your own.  You’ll be resetting and refreshing your body, so you may even notice that you might not even crave some of the foods you used to crave before, making healthy eating way more convenient!

What You’ll Get With This Detox

For $50.00 (USD), you will receive health coaching, group support, recipes, meal plans, and tips to set yourself up for lasting health improvements!  My health coaching services are normally triple this rate, so take advantage of this opportunity!

Here is what to expect:

-the anti-inflammation overview packet

  • information I’ve compiled about the detox
  • detox Q & A
  • list of foods to eliminate
  • list of foods to include
  • types of activities to include

-tips and tricks that’ll help with the detox, but will also help you after the detox

  • stress management techniques
  • whole food education
  • identifying and deconstructing cravings
  • group health coaching with check ins a couple times a week
  • helpful tips to help you through the detox

-recipes and meal plan

  • a sample meal plan for 10 days
  • recipes for every meal

-group support

  • access to a Facebook support group with other members
  • a partner to share triumphs and set backs with and to have as an accountability coach
  • I’ll be regularly posting tips and tricks here to help with the detox

-unlimited email support with me

  • I’ll be available to answer any questions via email

Join Me!

If this detox speaks to you, then please write me an email so I’ll have your contact information!  This detox will begin the week of July 13, 2015, but it is important to give yourself at least a week leading up to the beginning of the detox to get yourself ready!

You can reach me via email at jessicakhealth@gmail.com and don’t forget to visit my website and sign up for my newsletter www.jkhealthcoach.com.

5 Healthy Breakfast Recipes Your Kids Will Love!

breakfastIt’s so important to have a nutritious breakfast.  You want your kids to start the morning with something that’ll fuel them for a large portion of their day.  I believe superfoods, protein, complex carbohydrates, healthy fats, vitamins, and fiber are all vital for energy, sharp focus, growth, a strong immune system, vibrant skin, and healthy digestion.

BEWARE

Steer clear of sugary breakfast foods and beware of misleading labels.  Sugar is addictive and horrible for your health, so power your kids with something nutritious in the morning instead! Juice also has a lot of sugar in it and lacks the fiber that fruit provides. Your kids may show symptoms of an intolerance too (milk is a common one), so for a morning beverage, try a healthy smoothie or fruit-infused waters. Lemon, cucumber, berries…any combination that tastes good in your water. I keep a large container of infused water in my fridge so it’s convenient at any time.  If you have fizzy water you can add fruit to that too.

lemons

EAT THIS

Here are five breakfast recipes that will taste like a treat!

  • chia seed pudding – Chia seeds are packed with protein, omega-3s, fiber, calcium, and antioxidants. When the chia seeds expand in liquid they become gelatinous, and that actually helps cleanse your digestive system. I love chia seed pudding too because there are so many ways to have it! Chocolate, strawberry, almond, coconut, etc… If your kids are up for trying this I think they might like it!
  • banana peanut butter open face sandwich  Bananas are great. They offer fiber, a ton of potassium, and lots of vitamins. They sustain blood sugar and boost energy. Add some peanut butter and nuts on top for protein, healthy fat, and fiber among other vitamins which will all naturally provide energy for longer periods of time without a huge crash like you get after eating sugar.
  • Bacon, Eggs, and Apple Slices – Believe it or not, if you buy quality bacon and pastured eggs and you add some apple, you got a well balanced meal. There are so many ways to quickly make eggs. If you can get your kid to do a scramble one day and add some vegetables that would be awesome! Look for nitrate free, or uncured, bacon. It doesn’t have added chemicals. This meal will give your kid protein and fiber, and if you cook the eggs in a healthier oil like extra virgin olive oil or a little quality organic butter, then your kid will also get brain-fueling, healthy fat. I recommend using one egg yolk for every two egg whites. The whites have all the protein, and the yolk contains the healthy fat.
  • french toast with berries – French toast was always one of my childhood favorites. However, I remember always feeling sick after eating it (especially after drenching the toast in Aunt Jemima syrup). This recipe uses healthier substitutes like cottage cheese and almond milk, which eliminates some of the dairy that many kids are intolerant to.
  • Jessica’s superfood smoothie (serves 2) – I love starting my morning off with this energizing smoothie. It’s full of antioxidants, fiber, vitamins, protein, and omegas. I add a handful of spinach to my drink, but that’s totally optional. I blend:

1 cup unsweetened almond milk

1/2 cup organic strawberries

1 banana

1/2 cup blueberries

1/2 cup raspberries

1 tablespoon chia seeds, 1 tablespoon flaxseed, 1 tablespoon hemp seed (I eyeball it for all the seeds)

1 scoop maca powder (amazing health benefits)

2 teaspoons bee pollen (high in protein!)

1 tablespoon cacao nibs

Blend everything and enjoy this energy drink. Serve alongside some avocado toast.

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FYI- some of the seeds and maca powder can be found for a better price in the bulk bins at Whole Foods.

How Kombucha Saved My Health

For me, kombucha was love at first sip.  It continues to blow my mind that a carbonated beverage is responsible for correcting years of my digestive and energy problems. By now you’ve probably seen a kombucha bottle at your local grocer and maybe you’ve tried it and maybe you’re scared to try it. Yes, there are living cultures in your drink, but don’t be afraid.  These lovely little creatures, aka, symbiotic colony of bacteria and yeast (SCOBY), are responsible for fermenting tea into ‘buch. It’s pretty crazy too, because SCOBYs can live for years.  My SCOBY was passed onto me by someone who acquired hers in the early ’90s.  Kombucha starts off as tea with sugar, and the SCOBY lives off the sugar during the fermentation process. Don’t worry about the high sugar content at the beginning of the process. The sugar that goes into the drink at the beginning of the process is intended for that SCOBY to eat and break down into vitamins, minerals, enzymes and organic-acids.  Some of the main vitamins to expect from your kombucha are vitamin B and vitamin C, but basically, the kombucha culture is a health powerhouse in your kitchen.

Me and my baby SCOBY getting ready to make a new batch of 'buch.

Me and my baby SCOBY getting ready to make a new batch of ‘buch.

A Little History of Kombucha

The origins of kombucha are unknown, although it’s believed that the health drink started in Asia.  A Korean physician named Kombu was said to have treated the Emperor Inyko with the drink, which is why the drink is called “kombucha.”  After this, the drink allegedly made its way through the Silk Road, and ended up in households in Europe.  The drink made a disappearance though during WWII, since there was a sugar ration, so the ingredients to make the drink were hard to come by.  Apparently it wasn’t until the ’90s that kombucha started to make its comeback.

Kombucha and Its Health Benefits

My clients come to me with digestive troubles, unmanageable stress, insomnia, yeast infections, leaky gut, low energy, depression, weight problems, or in need or a good liver or kidney cleanse. 9 times out of 10 I prescribe kombucha to my clients, and I’d say 100% of the time my clients report back with amazing results.  There isn’t a ton of medical research on kombucha, but it’s been used for centuries to heal, and I’ve even experienced for myself the power of the ‘buch.  Other illnesses or problems that kombucha is said to help with are allergies, cancer, metabolic disorders, candida, hypertension, HIV, chronic fatigue and arthritis, though this is mostly from experimental evidence from people who’ve been drinking kombucha for awhile.

Kombucha is also a probiotic. Probiotics come in a variety of food or supplement forms, but drinking kombucha has become slightly religious for me. Probiotics add healthy bacteria to our gut, which is why it’s helpful with alleviating so many health problems.  Many of us unknowingly suffer from gut and digestive problems because of all the stresses on our body.  Stress from unhealthy foods, from toxins in our environment, from being overworked and exhausted, etc, all harm our health and the way things function inside us.  If you’ve ever taken an antibiotic without taking an accompanying probiotic, there’s a very good chance your insides are wiped clean of much of the healthy bacteria that’s essential for our health.  Taking probiotics will add back healthy bacteria.

My favorite brand and flavor of kombucha.

My favorite brand and flavor of kombucha.

Kombucha and YOU

Do you have a personal success story with kombucha?  Do you have questions about how kombucha or probiotics might help improve your health?  If so, then please email me at jessicakhealth@gmail.com or reach me through my website, www.jkhealthcoach.com.

8 Tips to Help Yourself Eat Better During the Week

We are busy people and not enough of us make the time to take care of our health. Eating well is much easier when we plan ahead, and even easier when we get other people involved.  When we designate one day for food prep, we allow ourselves more time during the week to rest, relax, and enjoy our pre-prepped food.  I recommend Sunday as the day for cooking and preparation.  This way, when our lives our full of stress and things to do, we have pre-prepped meals to look forward to.

Top tips for eating better during the week:

1. Make a batch of your favorite whole grains 

Whole grains can be very versatile.  I love to cook a big thing of rice or quinoa that’ll last me through the week. For breakfast I personally love putting eggs over rice with avocado and hot sauce, and then for other meals top the rice with vegetables or other forms of protein.  Fried rice is an easy enough recipe that’s always a favorite.  For more information and a list of all whole grains, click here.

2. Designate one day for prepping

As mentioned above, one of the most useful tips I have is to prep ahead of time. On your designated prep day, slice all your veggies, cook your whole grains, and soak your beans.  This saves time and makes eating healthy more realistic.

3.  Cook once, eat twice (or more!)

Prepare enough food while cooking to have leftovers.  Take advantage of the time you have to cook, because it can be hard to guarantee you’ll have time or even want to cook the rest of the week.

4. Keep a food journal

It’s easy to forget the meals we eat.  If your goal is to lose weight or discover what foods work best for your body, I always advise my clients to keep a food journal. Keeping a food journal not only helps us track what we eat eat and our portion sizes, but we can note things we are feeling emotionally or physically when we eat or after we eat. Identifying our emotions or even things we are feeling physically from eating helps us pinpoint food intolerances or allergies, and can even answer questions about other physical ailments.

From my own experience, it wasn’t until I started noting how I felt physically and emotionally after I ate processed foods and sugar that I was able to solve feelings of anxiety and depression. I realized those foods made me physically sick to my stomach, and I was also experiencing high levels of serotonin while eating the food, and suffering from low dopamine levels after the sugar high wore off.  Most of us probably aren’t conscious of these things as we’re eating and going about our lives, but once we stop and think about it, we may discover things we didn’t realize about our bodies.

6. Cook at home

I love going out to eat.  It’s convenient, there are lots of options, and the food tastes pretty good, but why not save some money and calories by cooking yourself?  When we eat out, there’s no way of controlling what exactly goes into our food.  I enjoy cooking because I know exactly where my food comes from, I have control over what I put in my food, and I get to pick what I want to eat.  Aim to eat at least two homemade meals a day, then work toward three meals at home a day.

7. Plan your meals

It’s much easier to eat well during the week if we take some time to plan meals ahead of time.  Make a grocery list and write out what you plan to eat every day. There’s no need to get fancy.  If you like having oatmeal for breakfast every morning and vegetable stir fry for dinner, then go for it!

8. Add in vegetables, nuts, legumes, fruit, and whole grains

By adding in more vegetables, nuts, legumes, fruit, and whole grains to our diet, we can naturally crowd out unhealthier foods and prevent unhealthy food cravings.  When we fill up on foods that nourish our body, we become more satisfied quicker, so we’re less likely to go for the desserts or snacks after we eat.

Looking for more tips?  Subscribe to my newsletter!

Pay me a visit at www.jkhealthcoach.com to learn more about how working with a health coach can benefit you and the ones you love!

Get Fat Now!

Fat has been a diet no-no for quite some time, but luckily the fat-free era is finally over.  Research shows that fat is essential for our bodies.  Saturated fat is no longer the problem, but is actually the solution for our bodies to repair cells and for proper hormone function. It’s time to enjoy our egg yolks, our whole fat yogurt, or our chicken breasts, skin on. Think about our ancestors, the hunter-gatherers.  Could they have survived harsh conditions and the time between meals if it wasn’t for fat consumption? Hell no!  Our bodies NEED fat, but fat from the right sources.

The body is made up of 97% saturated and monounsaturated fat, and the remaining 3%  is polyunsaturated fat. That 3% polyunsaturated fat is half omega-3 fats and half omega-6 fats.  It’s important for our bodies to have balanced levels of omega-3 and omega-6 fats, 1:1.  Without this equal balance, too much omega-6 causes inflammation, while omega-3 is neutral.  A diet high in omega-3 fat and low in omega-6 fat is ok thought, because the omega-3 fats will reduce inflammation.

Vegetable oils are a main source of omega-6 in the modern diet.  Some of these oils high in omega-6 include: safflower oil, corn oil, sunflower, soybean, cotton oil.

Fatty fish oil, quality extra-virgin olive oils, coconut oil, or quality butter are all examples of omega-3 fats (yay, butter!).  Omega-3 fats are also vital for the following health benefits:

  • Reducing the risk of heart disease and causes of death associated with heart disease
  • Reducing severity of symptoms associated with diabetes
  • Reducing pain associated with rheumatoid arthritis
  • Reducing risk of osteoporosis and bone loss
  • Improving health and reducing symptoms for those with autoimmune disease
  • Helping those with anxiety, depression or bipolar disorder
  • Reducing risk of various types of cancers
  • Improving cognitive function

(Sources: Wellness Mama)

My favorite ways to incorporate healthy fats into my diet:

1.  Eat fat for breakfast, especially before and after a workout.  Below is a favorite, quick breakfast of mine full of omega-3s.  2% Greek yogurt, berries and bananas, topped with protein-packed hemp seeds, and omega-3 sources, flax seeds and chia seeds.

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2. Invest in quality extra virgin olive oil (preferably pressed somewhere local to you), organic coconut oil, and grass-fed butter.  These products can be a little more expensive, but you’ll use them all the time and you won’t need to feel guilty about using the butter.  You can even save money by switching your beauty and home care products to olive oil and coconut oil.

4. If you’re a coffee drinker, add a tablespoon of organic coconut butter to your morning coffee or try Bulletproof coffee.

5. Some of my favorite sources of omega-3s: avocado, salmon, almond butter, eggs, grass-fed meats, extra virgin olive oil, butter, chia seeds, flax seeds, Brussel sprouts, and shrimp.

If you’re having trouble losing weight, suffering from exhaustion or stress, try adding more healthy fats to your diet.

Is Gluten the New Fat?

For the past 40 years, Americans have been lead to believe that any form of fat and all types of cholesterol were bad for us.  New studies have proven that this idea is outdated, but today, the new “evil” is gluten.

Unless you’ve been living under a rock, chances are by now you’ve at least heard the word gluten.  There are entire sections at the grocery store devoted to gluten-free products and I don’t know about you all, but out of the blue everyone I know is suddenly gluten intolerant.

What is gluten?

Gluten, Latin for “glue,” is a name for proteins that act as an adhesive glue, keeping together foods like breads, pastas, flour, etc.  Gluten exists in wheat, barley, and rye and can be found in many products, whether it’s our food or personal care products, like toothpaste or shampoo.  The “sticky” nature of gluten makes it hard to breakdown and absorb nutrients.

t1larg.gluten.foods.gi

What are some symptoms of gluten sensitivity? 

Depression, inflammation, joint problems, gastrointestinal problems, or fatigue, ADHD, anxiety, hives/rashes, miscarriages, nausea/vomiting, sugar cravings, brain fog, malabsorption of food, dairy intolerance, irritable bowel syndrome, or infertility.

Inflammation can also cause “leaky gut,”which makes us more susceptible to future food sensitivities and puts us at risk for developing autoimmune diseases or neurological disorders in the future.  Some of these diseases linked to inflammation include: Alzheimer’s disease, Parkinson’s disease, Multiple Sclerosis, Autism, and Lou Gehrig’s disease (ALS), diabetes, Hashimoto’s thyroidtis, arthritis, or schizophrenia. People with Celiacs disease share these same symptoms but on a more extreme level.  It’s also possible that some people just don’t show symptoms, but are fighting the attack elsewhere in their body, like in the nervous system.

But didn’t we always eat gluten? 

Our diet has changed drastically from what our ancestors ate. We used to thrive off of high-fat diet, low-carb diets, but now our diet consists of mainly carbs and significantly less fat.

Ancestors                                  Modern Diet

-Fat 75% of diet                            -Carbs 60% of diet

-Protein 20% of diet                     -Fat 20%

-Carbs 5% of diet                          -Protein 20%

evolution_of_man

We have far more disease today and different types of diseases than we ever did before.  The majority of our great-grandparents and generations older than them died from old age, but today many of us are plagued by cancer, heart disease, brain disease, obesity, or diabetes.  The answer to this conundrum exists not just in genes, but in our food.

As you can see from the numbers above, most of us eat an unbalanced diet.  Our percentage of carbohydrate intake are at unnaturally high levels, which takes a toll on our bodies. The first sign of celiacs, however, traces all the back to the first century AD, when a Greek doctor named Aretaeus of Cappadocia wrote about the symptoms and used the word “celiac” to name the illness in a medical textbook.  Gluten has always been a part of our diets since our ancestors learned to farm and mill wheat.  The gluten we eat today, though, hardly resembles the gluten in our diet ten thousand years ago.  Today our food is far more processed and bio-engineering has us growing structurally-modified grains containing gluten that’s less tolerable.

So is a gluten-free diet for me?

Although I know people have healed themselves of ailments by removing gluten from the diet and although I’ve read the research on the links between gluten and neurodegenerative conditions, I full-heartedly believe in the idea of everything in moderation. I personally have not given up my bread products yet, but I eat much less of it and not every day, because a little bread every now and then probably won’t kill you.  The problem is, carbs, like sugar, can be addicting, so some people have a much harder time removing gluten from the diet.

One way to cut back on carbs, processed foods, or sugar is to fill up on proteins, vegetables, and healthy fats.  By adding in these other foods, it’s easier to naturally crowd out carbohydrates, processed foods, and sugar.  I highly encourage everyone to do research for themselves, rather than hopping on the bandwagon without really knowing why.  There are probably way more products containing gluten than you know, some which may be surprising, and I’ve listed some of these products below.  I highly recommend the book Grain Brain by David Perlmutter, MD if you’re looking for more research and information.

If you or someone you know has been diagnosed with Alzheimer’s disease, Parkinson’s disease, Multiple Sclerosis, Autism, Lou Gehrig’s disease (ALS), or diabetes, or if it runs in your family, then I would think it best to stay away from gluten.  If you’re eating gluten and finding yourself suffering from headaches, abdominal pains, or any of the other symptoms previously mentioned, then try at least one week of cutting out gluten and see if you can notice any improvements.

Which grains are gluten-free?

Amaranth, arrowroot, buckwheat, corn, millet, potato, quinoa, rice, sorghum, soy, tapioca, and tee.

gluten-free-grains

Which gains contain gluten?

Barley, bulgur, couscous, farina, graham flour, kamut, matzo, rye, semolina, spelt, triticale, wheat, and wheat germ.

Random things that contain gluten:

Cosmetics, lipsticks/lip balm, medications, non-self-adhesive stamps and envelopes, play-doh, shampoos and conditioners, toothpaste, some vitamins and supplements.

There are lots of other foods and ingredients that contain gluten, so do some research if you’re planning on going gluten-free.

Sources:

Perlmutter, David, MD. Grain Brain. New York, NY.  Little, Brown and Company.