The best course of action to take once becoming aware that you have gluten sensitivity or Celiac Disease is to begin a gluten-free diet. For your convenience, we have provided a list of foods to avoid (containing gluten), foods to be cautious about (mimicking gluten), and foods to enjoy (containing no gluten) below.
A gluten-free diet alone can go a long way towards making you feel better and reducing your risk of complications. adhere strictly to a gluten-free diet for life and you could avoid ever experiencing those discomforting symptoms of Gluten Sensitivity or Celiac Disease ever again.
In fact, the best news of all for people who take control of their gluten sensitivity by gluten elimination is that, with strict adherence the damage gluten has caused could be completely healed, the small intestine can regenerate completely anew --- within 2 years for adults and 3-6 months in children.
The quantity of mercury in the ocean and in our fish has become scary and a cause of angst among many health conscious eaters, and so farm-raised fish are being more frequently chosen over those which are caught from the wild.
We often get asked: What is the healthier choice? Wild-Caught or Farm-Raised?
Nutritionally speaking, the FDA data reveals that there are in fact nutritional differences between farm-raised and wild-caught salmon. In particular, wild salmon have a lower fat content (at about 20% by weight) and a higher protein content (at about 20% by weight) than compared to farm-raised salmon which come in at a whopping 30-35% fat content by weight! Additionally, the amount of omega-6 fats are proportionally high in farm-raised salmon whereas their omega-3 is low compared to Wild-caught salmon. When this occurs the omega-6's use up specific enzymes contributing to a pro-inflammatory state. While we need both omega-3 and omega-6 in our diet, omega-3 is much harder to obtain from our regular diets and we usually do so by eating cold water fish such as salmon. While on the other hand it is easy for us to get omega-6 as they are relatively abundant in our diet.
One of the most significant things you can do while you are planning your menu for the week is to think of "nourishment" first. Meal planning with nourishment as the ultimate goal will help ensure that you have all the essential vitamins and minerals you need that are responsible for producing the thousands of chemical reactions inside of you each day. You will also need to consider "energy" as this will fuel your cells for all those reactions.
When choosing foods for your menu plan, it is helpful to keep in mind that foods contain not only carbohydrates, proteins, or minerals, but rather, there is typically a mix of many different nutrients in each item. Yet since some foods contain a higher amount of an element when compared to a different food they are said to be a "good source" of that element and gain a reputation for containing it. For example, nuts have the reputation of being a good source of fats, yet they are also fill the slot as a good source of protein too.
When planning your meals, we recommend this general thought process:
Protein is an essential building block of the human body, found in just about every tissue and organ. About 20% of the human body is made up of protein. Proteins themselves are made from amino acids which act like tiny molecular workers in the body, moving nutrients to where they are needed, repairing tissue, helping out the immune system, and removing waste. Traditionally nutrition experts recommend that adults get about 8 grams of protein for per day for every 20 pounds of body weight. But is that recommended amount the same for everyone? Because protein is so closely tied to the body’s use of energy, in general, more active people will require more protein. If you’re an athlete or someone who likes to visit the gym on a regular basis, you might need to increase the amount of protein you consume—as much as doubling the recommendation above—depending upon how frequent and how intense your physical activity is.
Artificial Sweeteners: Lower Calories, But Good For You?
Look at the label of just about any soft drink that has the word "diet" or "light" on it and you're likely to find an artificial sweetener in the list of ingredients. "Sugar-free" is another tip-off that artificial sweeteners are being used. And that is precisely the point of artificial sweeteners - they replace the high-calorie sugars used in other soft drinks with a substance that has a very low-calories count, if not zero. While this may seem like a good thing - lower calories and less sugar, in theory, means a slimmer waistline and lower risk factors for diabetes - however many people have questioned the safety of artificial sweeteners.