3 Pitfalls of Gluten Free Eating

Want to try eliminating gluten from your diet? Whether it is because you suffer from celiac disease and medically need to cut it out, or are simply trying a new diet for weight loss or other health reasons, you need to consider potential pitfalls. Gluten free eating is not nearly as simple as eating a diet without restrictions. Here are key things to watch out for:

Highly Processed Alternatives

There are gluten free alternatives to most of the common products we are used to eating, like pasta, granola bars, and cereal. However, relying on these alternatives is not a healthy option and can actually cause a lot of other problems for you, including weight gain. Why? In order to replicate these products without gluten, they have to use thickening agents, sugar, and oil (that often goes rancid during the production process of this food). All of these will quickly add more sugar to your body.

Uncomfortable Transition

When you decide to start eating without gluten in your diet, you will experience a transition period, which is often characterized by feelings of withdrawal from the products you’ve come to love. This is, unfortunately, unavoidable if you really want or need to practice gluten free eating. There is no set time for this uncomfortable transition period, unfortunately. It is just something you have to work through!

Malnourishment

Unfortunately, you can actually experience malnutrition when you are trying out gluten free eating. You need to pay a lot of attention to your diet to ensure you are actually getting the vitamins and other nutrients you need for your body to function well. This is difficult because gluten free alternatives do not always have what you need (most of the time they don’t), and even some supplements can have gluten in them as well, so you still have to be careful if you need help from that angle. The only sure fire way to avoid this particular pitfall if you insist on still practicing gluten free eating is to consult a professional (e.g. a registered dietician) and to pay extra attention to your diet in the aftermath.

 

3 Tips For Going Gluten Free

Whether you have to eliminate gluten from your diet because you medically need to, or simply want to try it out, going gluten free is not as easy as picking up the items marked as gluten free in your grocery store. Here are some key tips to consider and implement to make the process easier.

Avoid Packages

There are many packaged products out there for things typically containing gluten. This includes cookies, pasta, granola bars, and even bread. However, you should not rely on these packaged goods if you are going gluten free, especially if you want to manage your weight effectively. This is because companies replace gluten with other ingredients and preservatives that can actually make you gain weight. Not too mention, you might be missing out on nutrients if you rely on these products exclusively. They are a good addition to your diet, so long as it’s in moderation (how else will you have spaghetti).

Ask Questions

Whether you are in a restaurant or talking to a registered dietician, make sure you ask questions when you are going gluten free! There may be gluten free substitutions on the menu at your favourite restaurant. You may also wish to ask about their cooking methods—this is not so much a concern if you are going gluten free because you want to, but cooking gluten free options alongside traces of gluten can cause an issue if you are actually allergic to it.

Plan

Meal planning is a good idea even if you do not have any dietary restrictions, but when you do—such as if you need to go gluten free—it becomes all the more important. It will help during the transition, and help you keep track of what you are able to eat so you make fewer mistakes and do not run out of ideas.

5 Tips for Going Vegan

Are you thinking about abandoning meat and all other animal products? Going vegan has many benefits, both for those looking to change because of morals or even dietary requirements. However, transitioning to veganism, particularly if you are not a vegetarian and still consume meat, can be a challenge. Make the transition smoother with these tips for going vegan.

Consult a Dietitian

Going vegan is often not as simple as some think, particularly if you think about all the nutrients everyone needs for a healthy diet. IF you are in doubt about what you need each day, or need any other recommendations or answers to specific questions, we highly recommend talking to a registered dietitian. They can help advise you based on your specific situation and requirements.

Go At Your Own Pace

When you want to go vegan, one of the most important things to do is to go at your own pace. Can you make the switch overnight? It would be a tall order for many people, but if that is the type of thing you think you could handle, go for it. In all likelihood, however, you will need to transition over a longer period. Perhaps you might want to try going vegetarian for a little while first before making the complete change. This adjustment time can help curb your cravings and chances for sliding backwards.

Give Additional Cooking Time

Even if you are used to cooking, designing your meals only around vegetables and vegan-friendly options can be challenging. For the first little while, be sure to allot extra time in the kitchen. Also take time to research a variety of new recipes and build your roster!

Embrace The Produce Section

Yes, there are frozen meals vegans can eat. However, this can make for an unhealthy and lackluster diet if this is all you are eating. Thus, spend lots of time in the produce section. When you are making the change, aim to choose at least one vegetable or fruit you have not tried yet and incorporate it into your diet. You will be surprised at what you find and what you can create. Before you know it, your meals will look like rainbows!

Bring Your Own Food

Unfortunately, going to potlucks can be a challenge if you are a vegan. You can mention it to the others, but you should also be aware that many of the dishes will be unsuitable. Regardless, you can help the situation by cooking vegan friendly dishes everyone can enjoy. Did you know you could make vegan brownies? There are also countless salads or three-bean chilis you can make for potlucks.

5 High Blood Pressure Diet Tips

high blood pressure diet tipsHigh blood pressure, also called hypertension, puts increased pressure on your heart and blood vessels. This, among other things, put you at an increased risk of a heart attack. This is why it is extremely important to manage your blood pressure and keep it as close to the optimum numbers as possible (often cited as 120/80). The most important piece of advice, of course, is to consult with your doctor for a personalized plan. With that said, there are quite a few things you can do within your regular diet to help lower your high blood pressure.

Reduce Salt

Perhaps the tip to top most lists in regards to lowering blood pressure is to reduce the amount of salt in your diet. The more salt you consume, the more sodium there will be in your bloodstream. This can destroy the normally good balance and negatively impact your kidneys’ ability to remove water. The ultimate result of this is higher blood pressure because of the strain and excess fluid.

Limit Alcohol Intake

Do you drink alcohol on a regular basis? Many sources indicate the more alcohol a person drinks, the higher their blood pressure is likely to be. This is why many doctors will ask about your drinking habits and advise you to cut down on your intake in order to reduce high blood pressure. Even if you do not cut it out entirely, you can see results. For instance, if you find you are drinking a glass of wine or bottle of beer every night, perhaps two on some nights, consider cutting it down to one drink every second night to start. This way you can adjust and not send your body into shock while also reaping the rewards.

Cut Back On Caffeine

Caffeine in beverages like coffee, black tea, energy drinks, and some sodas can also raise your blood pressure, much like alcohol. Be sure to limit your intake by eliminating energy drinks, choosing alternatives like green or white tea instead of black, and switching to decaf coffee after your first cup.

Increase Potassium

Did you know potassium can help regulate your blood pressure? The best source of natural potassium, not in a supplement, is in bananas. In addition to just eating more bananas on their own, you can also make recipes including bananas, such as smoothies, banana bread, and peanut butter and banana sandwiches.

Consume Fish

Fish is a great food to include in your diet with the healthy fats, omega-3s, et cetera, if you want to help regulate your high blood pressure in a natural way. If you are new to fish, start out slowly and include it in two meals a week, slowly increasing until you are used to it!

Can Chili pepper compound Stop Breast Cancer?

It is estimated about 1 in 8 U.S. women (about 12%) will develop invasive breast cancer over the course of her lifetime. In 2016, The U.S Breast Cancer foundation says 246,660 new cases of invasive breast cancer are expected to be diagnosed in women in the U.S., along with 61,000 new cases of non-invasive (in situ) breast cancer.

red chili pepper
image via pexels

For decades researchers have been doing aggressive research in every field looking for ways to cure the incredible women who are diagnosed with this disease every year.

Genetic research has enabled scientists to classify breast cancer into subtypes, which respond differently to various kinds of treatment. These subtypes are categorized according to the presence or absence of three receptors that are known to promote breast cancer: estrogen, progesterone, and the epidermal growth factor receptor 2 (HER2).

The treatments for each subtypes is different.

Breast cancers that test positively for HER2 typically respond well to treatment and even to some specific drugs. However, there are types of cancer that test negatively for HER2, as well as for estrogen and progesterone – this is called triple-negative breast cancer.

As some studies have shown, triple-negative cancer is more difficult to treat, with chemotherapy being the only option.

New research, from the Ruhr University in Bochum, Germany, tested the effects of a spicy molecule on cultivated tumor cells of this particularly aggressive cancer type

Capsaicin, which is commonly found in Chili Peppers, have been tested by the team on SUM149PT cell culture, which is a model for triple-negative breast cancer.

Existing research suggests that several transient receptor potential (TRP) channels influence cancer cell growth. These TRP channels are membranous ion channels that conduct calcium and sodium ions, and which can be influenced by several stimuli including temperature or pH changes.

One of the TRP channels that play a significant role in the development of several diseases is the olfactory receptor TRPV1.

In the past, it has been found that capsaicin can induce cell death and inhibit cancer cell growth in several types of cancer, including colon and pancreatic cancer.

For this new study, the researchers aimed to investigate the expression of TRP channels in a vast amount of breast cancer tissue, as well as to analyze and understand how TRPV1 could be used in breast cancer therapy.

Researchers added capsaicin and helional to the culture for several hours or days. This activated the TRPV1 receptor in the cell culture.

As a result of TRPV1 being activated, the cancer cells died more slowly. Additionally, tumor cells died in larger numbers, and the remaining ones were not able to move as quickly as before. This suggests that their ability to metastasize was reduced.

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