Tag Archives: blood sugar

Going gluten-free: what you need to know

In my last post, I talked about some of the issues surrounding the consumption of gluten and wheat and why someone might consider going without for awhile. As you may remember, I am going to go gluten-free myself for 21 days starting on March 1st ,which is a mere 5 days away. Gluten tends to be rather ubiquitous, hiding in not only foods(like black and red licorice, I just discovered) but also in makeup, toothpaste, personal health care items and prescriptions.

In November, I attended an all-day seminar on gluten-related disorders put on by Nadine Grzeskowiak, a nurse who discovered that she herself had serious health consequences from gluten consumption. Once she eliminated it from her diet, her quality of life changed so much that she started to devote herself to educating others on this topic. You can find out more about her and her programs at http://www.GlutenFreeRN.com.

Going gluten-free can feel a bit daunting if you have never really thought about it but it is also extremely manageable to do so. Those of us who are fortunate enough to live in the Pacific Northwest are particularly lucky as we have a wide choice of health-conscious stores to choose from . During the past few weeks, I have been perusing the aisles and have amassed a nice selection of gluten-free grains(remember I love to bake and cook) and things that I can snack on. The choices are amazing!  I have ‘practiced’ going gluten-free for a few days at a time and I can honestly say that it has not been very difficult. I know that I will miss Italian focaccia bread dipped in olive oil and balsamic vinegar, as well as New York style pizza….but I will live and not only that, I will thrive: of that I am certain. Perhaps I will even discover something without gluten that I will love as much: one can only hope.

Okay, here goes: the lists of what you can and cannot eat if you are choosing to join me. These lists are gleaned from “Wheat Belly” and Nadine’s workshop and may not include everything that you CAN eat but I believe that they do list everything that you cannot eat. I always advise my patients who are adopting this lifestyle change to pick up a book on this topic AND to take a ‘gluten-free’ tour in their local Whole Foods/ New Seasons -type grocery store.

What to avoid: Wheat, Spelt, Seitan, Semolina, Couscous, Durum,  Kamut, Bulfar, Farina, Emmer, Graham, Barley, Malt, Rye and Oats(there are gluten-free oats available by the way: more about that later)

What you CAN eat: vegetables, fruits, organic meats, fish, nuts, seeds, rice, corn , potatoes, beans, dairy , ‘safe grains’: this includes nut flours(such as almond, chestnut, coconut, pecan and hazelnut), grain flours(rice, corn, millet, sorghum , teff and quinoa), legume flours(peanut, lava and chickpea), seed flours(amaranth and buckwheat: yes buckwheat is NOT a wheat), tuber flours(potato, tapioca and arrowroot).

Some of the many choices available to bake with gluten

Some of the many choices available to bake with gluten

Something else you should know is that according to Dr. Davis(author of ‘Wheat Belly’),the tuber flours in particular can raise your blood sugar. This is particularly important if you already know that you have insulin resistance or are hoping to lose some weight by adopting a gluten-free diet. Before buying something, read the label and decide if this product is right for you.

If you are a baker, you can make your own gluten-free baked goods and know exactly what is in each item.  I am excited to try some new recipes in the gluten-free world as there are some delicious substitutes already out there. Here in Lake Oswego we have one of the best GF bakeries around: Kyra’s. The owner actually won a baking contest against bakers that cooked the traditional way. I have tasted her cinnamon rolls and cupcakes, which were simply amazing. Again, switching out sweets that are gluten-free for those that contain it will not be part of a weight-loss plan, but living without any treats forever is not a realistic goal for most of us and it is lovely to know that there are suitable choices for a gluten-free lifestyle.

There are some excellent mail-order sources for gluten-free products(like oats). Two that immediately come to mind are Bob’s Red Mill,located in Portland, and Lingonberries Market, which is located in Vancouver, WA. If you happen to live in the Portland metro area, take a trip to both of these stores to see the incredible selection of delicious gluten-free choices that are available. Otherwise, go to their websites and do your shopping online. Once you gain awareness of how many great choices you still have,  I promise that you will not feel deprived in any way.

Some of my new favorite snacks

Some of my new favorite snacks

So if you are joining me, take inventory of the things you have in your fridge and cupboards and make room for the new foods that you will be eating. I will be sharing some of my observations and recipes with you and I hope that you will do the same.  A toast(gluten-free of course) to healthy eating and living!

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Filed under Essentials, Hormone Imbalance, Kyle Bell McAvoy, Women's Health & Happiness

How do Hormone Imbalances Make us Gain Weight ? Let’s Count the Ways!

In my last post I talked about the hormonal links to unwanted weight gain and immovable belly fat. If you simply cannot figure out why you can no longer shed pounds easily like you used to even though you try to eat right, exercise, and take your vitamins every morning, you might be walking around with an undetected hormone imbalance that is sabotaging your best efforts. How does hormone imbalance contribute to weight gain? Let me count the ways!  Better still I’ll let naturopathic Dr. Amy Shah, boil it down for you here (with a few italicized notes from me in there)….read on:
These are the top areas women neglect, even when they think they’re being healthy.
1. You have an estrogen to progesterone imbalance.

Many women — especially those of child-bearing age — have an estrogen dominance problem. If you exercise daily, it’s likely that you’re using up your progesterone and estrogen is dominating. Other causes of estrogen dominance include environmental factors such as pesticides, plastics, industrial waste products, car exhaust, meat, soaps, furniture and carpet.

Diet, most importantly making sure you eat “hormone-free” (the label should clearly read “these animals were raised without hormones or antibiotics) environmental avoidance of xenoestrogens, and taking supplements can bolster your progesterone and decrease estrogen dominance. Check out the Environmental Working Group on line (www.ewg.org) for the full revelations and actions you can take!

2. You’re not getting enough vitamin D.

Possibly due to our awareness of skin cancer and the use of sunscreen, our levels of vitamin D are lower than they were decades ago. Not to mention that we are spending more time working indoors in front of computers, or exercising inside vs. in the great outdoors. Vitamin D in that is it synthesized by the action of sunlight upon the skin acts like a hormone in our bodies, and deficiency has been linked to allergies, asthma, weight gain, fatigue, food allergies and even cancer. Vitamin D levels can be tested by your healthcare provider, and supplemental vitamin D can be found in various forms.

3. You have high cortisol.

High levels of cortisol (our “stress hormone”) is another big reason we tend to store fat and keep weight on our abdominal area until the stressor is minimized or resolved.. I used to wake up very early to do a spin class or intense run, then race home to get ready for work, then deal with my young kids and chores. That increased my cortisol levels and working against my goals of having a lean body.

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If you feel like you need to be on a caffeine drip at all times, it means you’re having too many highs and lows with cortisol as a big culprit. Cortisol is associated with increased appetite, cravings for sugar, and weight gain, belly fat in particular. You need to unwind everyday with whatever it is that shuts off your hypervigilence — even if it’s for 10 minutes per day.

4. You’re eating processed “healthy.”

Excess sodium, GMOs and sugar are all hidden ingredients that are both inflammatory and causes of excess weight gain. Just because it’s at a health food store and it’s “gluten free” or “low fat” or “natural,” DOES NOT mean it’s good for you. It took me a long time to get over this, because packaging with the words “natural” and “healthy” are very enticing.

5. You’re eating too much fat.

Paleo and other higher-fat diets work for some people, but many women, such as myself, don’t do well with them. Our bodies may do well with fat — especially when added to greens — but be careful not to go overboard.

6. You’re skimping on quality sleep.

This still remains tried and true. Your hormones need it. Your muscles need it for repair, and your brain needs it. The two hormones that are key in the relationship between sleep and weight loss are ghrelin and leptin. These hormones operate on the sleep-wake cycle so when you get less than 7 hours a night appetite hormones are disrupted. Put very simply, leptin tells us when to stop eating and when you’re sleep deprived it plummets so you have less. Ghrelin is the hormone that tells you when to eat, and when you’re sleep-deprived, you have more ghrelin and more appetite but may never feel full.

Often when I am having sleep disturbances or jet lag, I use melatonin and magnesium (an all too common deficiency associated with sleep disturbances AND chocolate cravings) as supplements to get me on the right track.

7. You’re not eating your cruciferous vegetables.

Cruciferous vegetables from the vegetable family Brassicaceae include cabbage, kale, cauliflower, bok choy, broccoli and other similar green vegetables. Not only are they good for you because of the feeling of fullness you get from the fiber, but they’re also good for estrogen metabolism through a compound called indole-3-carbinol (I3C). It is a natural source of DIM (3,3-Diindolylmethane) that helps promote estrogen balance AND helps clear the body of the toxic xenoestrogens we pick up from the environment. This is the cheapest, easiest way to get your hormones — and your weight — in balance.
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http://www.mindbodygreen.com/0-10296/why-so-many-healthy-women-cant-lose-weight.html

 

 

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