Gluten free: Going against the grain
Before jumping on the gluten free bandwagon, though, a bit of background is in order.
Gluten is a protein found primarily in whole-grain wheat, rye and barley. When you eat whole grain bread or barley soup, gluten provides the body with protein to build and repair muscle tissue or to manufacture other body proteins like hormones and enzymes. Gluten protein provides structure to baked goods, and can be isolated from grains and formed into a vegetarian meat substitute known as seitan.
Many people feel that they can’t handle gluten because they feel bloated or gassy when they eat grains – and because they feel less bloated when they stop eating gluten-rich foods. And they note that they often lose weight when they cut out the gluten, which could be reason for the sudden enthusiasm for gluten free foods.
Because gluten lurks not only in grain foods but is also used as a stabilizer and thickener in lots of processed foods like salad dressings, frozen yogurt, and processed cold cuts, it could be that people feel better after they go gluten-free, whether they’re intolerant or not. After all, they are cutting out fast foods and processed foods and possibly replacing starchy foods with healthy fruits and veggies, which would promote weight loss.
Some people truly have gluten intolerance and do have to follow a strict gluten-free diet, but the numbers are relatively small. It has been estimated that only about 1 percent of the population has the most severe form, known as celiac disease.
Those who are truly intolerant to gluten have to spend lots of time reading labels. They must avoid wheat, rye, and barley, as well as wheat “cousins” kamut and spelt. And products made from these grains, such as bulgur, couscous, wheat germ, semolina, durum, and bran, are forbidden, too. Gluten might also be disguised on a label as vegetable protein, modified food starch or malt flavoring, and it’s sometimes found in soy sauce and grain-based alcohol.
True gluten intolerance is relatively rare, but one argument for going gluten-free is that it’s a way to improve the diet, especially if refined grains have been the source of most of the gluten. Replacing starch-heavy pastas, cakes, cookies, white bread, and pretzels with gluten-free whole grains like quinoa or millet is good advice for everyone.
Written by Susan Bowerman, MS, RD, CSSD. Susan is a paid consultant for Herbalife.
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BE HAPPIER: 4 LIFE CHANGING REASONS TO GET ACTIVE
Here are four reasons that I believe will inspire you to get up and get healthy. Once you’ve read through, I know you’ll join me and become a happier, healthier you.
1. Reduced stress
Most of our lives are filled with stress of some sort, whether it’s lack of time, financial struggles, difficult work deadlines or simply trying to herd your children to school.
Stress can lead to weight gain and make losing weight more difficult, so finding time for activity has never been so important.
Stress also often causes over-eating and this can lead to weight gain, in turn this can increase your stress and then the cycle repeats.
Even I have succumbed to stress and hidden out in my pantry (where I keep the cookies!) during times of high pressure. Knowing that this wasn’t the best reaction, I took time out and realized that I needed to do something that would help me cope with the stresses of my life. I found that adding an activity to my day allowed me to re-group and focus on myself and this helped me to reduce anxiety and stress.
2. Feel more productive in work and life
I always used to think that in school we had recess to give the teacher five minutes of peace but the real reason is much more interesting. Studies have found that after activity our brains are more active and this makes it easier for us to learn and retain information. (I’ve tested this philosophy on my own children and it definitely works for them.)
You may not be in school any more, but taking a brief recess for activity, especially when you feel drained, may improve your focus and make you more productive. Feeling that you’re more productive is a great way to beat stress!
3. Positive lifestyle attracts positive people
When you make a conscious effort to improve yourself through becoming more active, your confidence gets a boost. Even better, your new positive approach can convince those around you to also make a positive change. This is especially true if you decide to take a class or join a fit club.
Who knew that by improving yourself you¹d have the potential to improve others too?
4. Increase your happiness
Who doesn’t want to be happier? Being active promotes the release of endorphins in your body similar to those that are released when we eat foods such as chocolate. I’d much rather get my happy endorphins from activity because it¹s long lasting. When you eat unbalanced sugary delights, your happy vibe is short lived and is quickly followed by a not-so-happy energy drop.
What goes up must come down and if you constantly spike your blood sugar in this way, you¹ll find it hard to balance your mood. Instead, try involving yourself in a healthy activity as this may make you happier because you¹ll have more energy and your mood will be stable.
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Activity really is good for everyone. Think of these four life-changing benefits of exercise as routes to happiness. Less stress makes you happier, being alert and more productive makes you happier and happy people attract positive happy people.
Happily, I think that promoting an active lifestyle will eventually make the world happier, healthier place.
Written by Samantha Clayton, AFAA, ISSA. Samantha is Director of Fitness Education at Herbalife.
