This information is presented for informational purposes only (I’m not an Herbalist or a doctor).
Photo by Dreamstime.com
This information is presented for informational purposes only (I’m not an Herbalist or a doctor).
Photo by Dreamstime.com
As low-carb, keto, and paleo diets continue to rise in popularity, you may be wondering if you too should swipe left on the bread basket at dinner. Gluten-free diets are becoming more popular in the US, with more grocery stores carrying gluten-free products and restaurants adapting to gluten-free requests than ever before. It’s estimated that 30% of all Americans avoid gluten, but only a small percentage of those people are diagnosed with Celiac disease or a severe gluten allergy. So why is everyone hopping on the gluten-free bandwagon?
The answer? It’s kind of complicated. Gluten is a mix of two proteins found in bread and any food products that contain wheat, such as cereal, pasta and packaged foods. Those proteins can be difficult for people to digest, and are thought to aggravate or even cause some health issues.
Some people need to avoid gluten to save their lives, while others simply feel better and believe they are healthier without it. Whether or not you should eat gluten is definitely not black or white, which is why I’m diving into the top common reasons people avoid it below. If you’re considering cutting out gluten, here’s what you need to know about why people avoid it, and what effects nutrition science and health pros say it can have on your health.
Unless you’ve been living under a rock for the past five years, then you’ve probably noticed that the low-carb diet trend is booming. And while science and health pros still debate about whether it’s really healthy for you to cut out carbs, people are turning to low-carb style of eating with the aim to lose weight, feel more energized or to manage certain diseases or conditions (among other reasons).
Some of the most popular diets, including the Keto diet and the Paleo diet, require you to cut out bread and gluten. For the Keto diet, you cut bread and wheat products, mainly because they are high in carbs; the goal of the Keto diet is to restrict enough carbs and consume more fat so you’re body goes into a ketogenic state (where you body runs on fat for energy). The Paleo diet restricts bread and all grains (including gluten-containing grains), since the aim of the diet is to reduce your consumption of processed foods and stick to foods in their whole form (i.e. mainly veggies, fruit, meat, eggs, nuts).
There’s a lot of confusion around whether everyone should avoid gluten or if it’s just for those with diagnosed conditions (more on that later) to worry about. The main argument surrounding problems with gluten is that it contains proteins that are resistant to digestion in humans. And while you may think this is not that big of a deal (besides causing come bloating or discomfort), many experts disagree.
According to some, when this happens, it can cause “leaky gut” or intestinal permeability, where molecules are able to cross out of your small intestine and into your body (which is not supposed to happen when you digest food), triggering an autoimmune response. Science shows that this happens to people with celiac disease, although the evidence that it can happen to nonceliac people is only confirmed in test-tube studies.
And the proteins in gluten aren’t the only issue — gluten found in wheat also contains Amylase‐trypsin inhibitors, which are shown to cause inflammation in the digestive system. Wheat germ agglutinin is a type of lectin found in wheat that is also linked to autoimmune issues and inflammation.
Celiac disease is an autoimmune disorder where consuming gluten causes damage to the small intestine, resulting in painful and uncomfortable digestive distress. The small intestine is responsible for helping the body absorb nutrients. When it’s damaged, that means you’re not getting what you need from the food you eat, which can cause a lot of health problems. When celiac disease is undiagnosed or left untreated, it can lead to serious health issues like diabetes, multiple sclerosis or GI cancer.
Even if you don’t have a severe wheat or gluten allergy or celiac disease, it’s possible to develop a sensitivity to gluten that causes symptoms like headache, fatigue, “brain fog,” bloating or gas. This is commonly reported and it’s estimated that 18 million people in the US report having a gluten sensitivity.
If you suspect you have a gluten sensitivity, one way to know is to try removing it from your diet for a period of time. Then when you reintroduce it and notice symptoms, then you may be able to pinpoint if it’s the culprit behind a headache or stomach ache you experience.
Whether or not you avoid gluten is a personal preference. Some people simply avoid it because they follow health experts who recommend cutting it out (which is totally fine). If you don’t think you have any issues with it and aren’t concerned, you don’t have to follow a trend simply because other people do. And if the evidence above concerns you, then taking out gluten is a simple way to avoid the health risks some claim are associated with it.
The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.
Everyone is turning toward the light these days: Red-light body sessions have become spa-menu fixtures, and LED gadgets promise to fix everything from insomnia to wrinkles. “We’re only scratching the surface of what light can do,” says Shadab Rahman, Ph.D., an instructor of sleep medicine at Harvard Medical School.
Here’s what you can expect from a few trending treatments.
WHAT IT IS: A lamp that emits rays that mimic sunlight; sitting close to it for 20 to 30 minutes in the morning is said to boost mood, increase focus, and fight irritability in people with Seasonal Affective Disorder (SAD).
WHAT WE KNOW: About one in five people experiences a mood dip in winter, and light boxes are the go-to antidote. “The light targets the cause: a disturbance in circadian rhythm tied to the change in sunlight and darkness,” explains Michael Terman, Ph.D., of the Center for Environmental Therapeutics. One study showed light therapy to be as effective as antidepressants in treating SAD, with fewer side effects.
SHOULD YOU TRY IT? Yes, but if your blues are mild, try sunlight (free!) first. “Taking breaks outside or at the window can make you feel more alert and focused and improve your mood,” says Rahman.
WHAT IT IS: Special LED lightbulbs that are said to help battle insomnia by regulating your circadian rhythm; blue-emitting bulbs perk you up during the day, while blue-depleted bulbs help you sleep at night.
WHAT WE KNOW: Many studies have shown that nighttime exposure to blue light (from phones, computers, and regular lightbulbs) suppresses melatonin, the hormone needed to trigger sleep. Other studies have found that exposure to blue light during the day improves alertness.
SHOULD YOU TRY IT? Sure. “We need our day-night contrast to be dramatic;
one way is to use blue-enriched light on your desk during the day and blue-depleted lights wherever you relax for two hours before bed,” says Rahman.
WHAT IT IS: Beds, masks, and handheld wands that emit red light claim to plump skin and reduce fine lines.
WHAT WE KNOW: A 2013 study showed that light treatments could help reduce wrinkles. “Red light has anti-inflammatory effects and increases collagen production, tightening skin and improving texture and tone,” says Angela Lamb, M.D., a dermatologist at New York City’s Mount Sinai Hospital.
SHOULD YOU TRY IT? Only if you can spend a lot and keep your expectations in check. “These treatments do offer modest improvement, especially when combined with anti-aging creams that include retinol, hydroxy acids, or antioxidants like vitamin C,” says Joshua Zeichner, M.D., Mount Sinai’s director of research in dermatology.
This article originally appeared in the November 2019 issue of Prevention.
When coffee doesn’t hit the spot, there’s always tea time.
By Wendy Bumgardner
You don’t have to be a runner to complete a marathon. Many walkers set a goal of walking the 26.2-mile competition, which can generally be achieved in six to eight hours (or more) at a walking pace. While walking a marathon may not be as laborious as running one, dedicating yourself to proper training is essential to achieving this goal.
People have many reasons for walking instead of running a marathon. For example, former runners who experience joint pain often switch to walking because it puts less stress on joints. Others just prefer walking to running and seek out marathons for the challenge.
Whatever your reason, make sure you’re ready before race day.
The marathon is a seriously tough distance. Most healthy people can do it if they dedicate themselves to a strategic training schedule and give themselves at least nine months to prepare.
Before you register for your first marathon, check to make sure this is a realistic goal for you at this time. Prior to starting your training, you should already be able to comfortably walk at a fast pace for at least one hour. You may also consider consulting with your doctor.
Also, make sure you have the time to devote to training. You can expect to have to complete three one-hour walks and a longer walk (lasting two to six hours) every week.
During training, you will build your stamina by distance walking four days a week, starting with 20 miles in a week and increasing each week to up to 38 miles a few weeks before the race. This is broken down with three 4-mile walks and one distance-building walk each week.
If you’re ready to make a commitment, start by finding a walker-friendly marathon to set as your goal.
Consult with your doctor to make sure you are healthy enough to train for a marathon. Some marathons, like those in France and Italy, require a medical certificate from your doctor to participate.
Once you’ve set your goal and carved out time in your schedule to train, there are a few things you will need to do.
Once you have the right gear and have built up your base mileage, you are ready to start officially training for the marathon. Here’s a timeline of what you’ll need to do to be ready for race day.
Now is the time to starting building mileage to prepare for the 26.2-mile race. Find and commit to a training schedule that will help you increase your long distance mileage, as well as build your speed and aerobic capacity.
The final month of training includes your longest walk You will make any adjustments in what you’ll be wearing and fine-tune how to eat and drink throughout a long walk. You’ll know what works best for you to prevent blisters.
After your longest training walk, you will begin tapering before your marathon by scaling back on mileage during your walks for two weeks before the race. This will give your body time to restore itself after your longest training day and be at its peak on race day.
For example, after reaching a peak total of 38 miles in week 16, you will taper down to 30 miles the next week, and 22 miles in the final week of training. Research shows this period of tapering replenishes the body’s stores of muscle glycogen, enzymes, antioxidants, and hormones, and improves race-day performance by about 3 percent.
It’s almost go time! You’ll need to eat right, stay hydrated, get proper sleep, and ensure you have all of your gear ready for the day of the race.
If you are traveling to a marathon in a different city, you’ll need to pay extra attention to making sure you have what you need to be prepared for the race and for any weather. You will also pick up your bib and timing chip in the days leading up to the race.
You have likely heard that you should load up on carbohydrates immediately before the marathon. The newest thinking is that you shouldn’t overdo it. You don’t want to eat anything new or different right before the race.
If you haven’t already, now is the time to study the route map and know where the aid stations, water stations, and restrooms are along the course.
You’ve trained for months and the race day is finally here. Keep in mind, the race is going to be different from a training walk. Here are some essentials for strategy and recovery.
Congratulations! You completed your first marathon. First, be sure to celebrate. Wear your medal and race shirt with pride. You have joined the community of marathoners. Runners will give you proper respect as few of them have ever gone the distance. Here’s what to expect after the race is over.
This vibrant and earthy spice already has a reputation as a staple in many cuisines and I love cooking with it! One of my favorite ways to incorporate small amounts of this power spice is by making a homemade curry powder. This uses a host of powerful spices and provides awesome flavor to many dishes.
Not all smoothies have to taste like a pina colada. One of my favorite smoothies has a hint of sweet nestled among earthy spices.
To Make: Blend 1 cup of pecan/almond/coconut milk with 1/2 cup frozen pineapple, the juice of one lemon and one orange, 1/2 teaspoon turmeric, a tiny pinch of black pepper, and about a teaspoon of grated fresh ginger root. Add a natural sweetener like stevia if desired.
Just like in the face mask above, the anti-inflammatory properties of this unique spice makes it beneficial to help cool and stop acne. I make a paste of honey and turmeric (2 parts honey to 1 part turmeric) and dab on to spot treat.
More uses at:
Encourages your child’s positive actions and qualities through verbal enthusiasm, descriptive encouragement, and simple rewards.
Teeth may be the hardest part of your body, but that does not mean they are not affected by wear and tear. So, to the question, how can you keep your teeth strong and healthy? A quick answer may be to always maintain good oral hygiene as well as regular visits to the dentist, but in actual sense, it goes beyond that. Here are practical ways you can effectively take care of your teeth.
2. Foods to Add in Your Diet today
Maintaining a proper diet can help keep your teeth healthy. Having healthy teeth can boost your confidence and improve the quality of life. Not to mention you’ll have a nicer smile.
By Melissa Bell and:
Have you asked yourself lately, “What do I want from Life”, or where do I want to be in 3, 5, 10 years from now ? Here is a simple 3 step guide to help plan out your next 5 years. You have to do some heavy thinking to do here, but it will be worth it when you see your life goals unfolding in written form in front of you.
Studies show that people who write down their plans are 33% more likely to meet them. But it can be difficult when someone asks you the question, “Where do you see yourself in 5 or 10 years?” If you’re anything like me, this question throws you way off, so I embarked on the journey to write a 5 year plan as so many professionals suggest. My first task was to figure out what all goes into a five year plan. Your plan doesn’t have to be solely career goals. After looking at examples, I’ve concluded that pretty much everything can be placed in five groups: Career, Bucket List, Financial, Family, and Personal. My second task was to realize that you can’t really plan a five year plan, without knowing your life plan. It’d be like writing 5 chapters of a story without deciding the story’s plot.
Jot down all those life goals you want to achieve. Want to own your own company? Learn a language? Have a family? Write down everything and don’t be afraid to dream big. This is a whole lifetime we’re talking about after all! You can get a lot done!
Look at everything you wrote down for your life goals. Now, what is the in-between from where you are now, and where you want to be? If your life goal feels like a far stretch from where you are now, try to think of your first couple baby steps. If you want to own your own retail store, maybe get a retail job and aim for manager! Want to be a author? Write the first draft for your first book! Everyone starts somewhere.
What can you do on a daily basis that will push you towards that 5 year goal, which will then push you towards that life goal? Grand plans don’t happen overnight, they happen in the day by day. Want to become Bilingual? That means daily practice. Want to pay off debt? Keep a budget.