Gluten Free Dieting

By: Lindsey Cusey

You have probably noticed a plethora of Gluten-Free food products popping up at the local grocery store lately. Gluten-free products used to be found primarily in health food stores, but recently it seems like different companies are slapping a “Gluten-Free” label on their food products looking for a hefty return. That is because being on a diet sans Gluten has become quite the popular trend these days, but I am not so sure that everyone even understands what the evil Gluten monster is exactly. Gluten is actually the worst possible form of Lectin, which is an inflammatory protein resistant to digestion. Gluten is common in foods like rice, cereal, pasta, quinoa, most breads or foods containing wheat, oats or barley. Before we continue, one thing you need to know is that just because a loaf of bread or a box of cereal has the label “Gluten-Free” on it, does not mean it is necessarily “health” food. It may not contain Gluten, but make sure you know what you’re eating and what the calorie count is. How much sugar does it have? How many carbs? Global food distributors are trying to cash in by marketing their products as an essential part of a Gluten-Free diet, but don’t be fooled by these scammers, that same product might have a dump truck load of sugar in it as well. Read your nutrition labels, not just the front of the box with the smiling cartoon character.

The original reason Gluten-free products were created was for the estimated 2 million people in the United States suffering from Celiac Disease. When individuals with Celiac Disease consume foods containing Gluten their immune system causes havoc on the finger-like projections of the small intestine, not allowing nutrients to be absorbed properly causing malnutrition. Many people are unaware that they have Celiac Disease and carry on with life for decades suffering from severe stomach problems such as abdominal pain, constipation, bloating, vomiting, constant weight management problems and more. So pay attention to the things your body is telling you and be aware of any symptoms like these. You can talk to your healthcare professional if you think you might have Celiac Disease, and they will be able to order an assortment of antibody blood tests to detect it. Researchers have now discovered that it is actually a common genetic disorder, if you have close relatives with the disease you are more likely to have it. Unfortunately, those with celiac disease are more prone to develop other immune system diseases as well. The longer one goes not knowing, and leaving the disease untreated the greater the chance of developing these other health problems at a later age such as Thyroid disease, Type 1 Diabetes and Cancer. The only cure for Celiac Disease is a Gluten-Free diet.

Right about now I bet your thinking that it might be smart to avoid the nasty Gluten demon all together, Celiac Disease or not. Well you may be on to something. Research has proven that whether you have the disease or not Gluten can still cause inflammatory problems in your gut. Most grains contain Gluten and are able to break through the wall of your gut or colon allowing a variety of substances to improperly cross over and go everywhere the bloodstream goes. This process can cause a laundry list of health problems. As crazy as it may sound, people who have lived their whole lives suffering from things like asthma, joint problems, allergies, fertility issues, anxiety, depression, nosebleeds etc. might be able to cure their ailments by not eating grains or Gluten. I believe that everything that is going on in your body is a direct result of what you’re putting into it. Also Gluten can cause your body to resist absorption of necessary nutrients, vitamins and minerals. Things we all really need to achieve fitness goals and optimum performance levels. Unfortunately a lot of the foods we love contain Gluten, so it is not an easy thing to give up. Whether you decide to live a Gluten-Free life or not be sure to always listen to what your body is telling you, and you may want to look into having some tests done so you can avoid any future health problems that may be lurking, and so you can live to 110!

“Take care of your body. It's the only place you have to live.” -Jim Rohn

Fat doesn’t make you fat..

Fat doesn’t make you fat..


By: FTG Trainer Lindsey Cusey

Many people these days still believe the myth that the fat you eat turns into fat on your body. Of course, It sounds like it would be true but it is quite a contradiction. Actually fat is a dense, excellent source of energy and is essential for the proper functioning of the body. In reality it can help you lose weight by minimizing cravings and decreasing hunger. Fat slows down digestion, and makes you feel full. That is why it is good to have some source of fat in every meal… yes I said “every meal”. If you are eating a healthy diet full of nutrient dense foods, such as lean meats and wholesome fruits and vegetables, it is a good idea to also include a healthy amount of fat into your meals. Some examples of good fat sources are: Macadamia nuts, avocado, avocado oil, hazelnuts, olives, olive oil, pumpkin seeds, and almond butter. All of these are just a few of the delicious things that you may have been avoiding due to your previous beliefs about fat.

Another healthy fat source is fish oil, it is high in omega 3 fatty acid and studies show that fish oil has been proven to help with fat loss, especially in stubborn areas on the body. I suggest using a high quality liquid fish oil instead of a capsule, it is faster absorbing and you will also know when it goes bad due to the fishy odor that you cannot detect with most capsules. This is important to know since rotten fish oil can be somewhat toxic. It should be stored in the refrigerator, you take 1-2 teaspoons of it per day, and it is available in a variety of different flavors. Here is a link to my favorite brand of fish oil. I use the lemon flavor, it is delightful . www.strongerfasterhealthier.com/products/omega-3oil

Most people cringe when they hear the term “saturated fat”. That is because most people don’t know what it can do for your body and the difference between different saturated fats. If you are eating well and exercising regularly small amounts of natural saturated fat will not have a negative effect on you. In contrary it can have a positive effect on your energy, overall health and well-being. Just make sure your body fat is in a healthy range and you are selecting natural sources of saturated fat like tropical oils such as coconut oil. That sluggish 2 o’clock feeling you get isn’t caused by fat or saturated fat. It is caused by excess caloric intake, starchy forms of carbohydrate, and sugar. Whether you are eating carbs or sugar it makes no difference. During the digestive process the body actually breaks carbohydrate down into sugar, which spikes insulin levels and then later stores it as body fat. You can’t go wrong with veggies but if you are wondering what a healthy alternative source of carbohydrate would be, try ½ of a sweet potato or some variety of squash. They are full of nutrients and usually will satisfy those annoying carb cravings, plus they don’t have the negative effects on the body.

If you are not adding any fat into your meals you are missing out on the opportunity to use fat as fuel throughout the day and during your workouts. It is actually recommended that you eat a small amount of protein and a small amount of fat 15-75 minutes prior to your workouts for optimal performance. If you are trying to lose weight, I suggest be conscious of your caloric intake. Nobody likes counting calories but know on average what you are taking in on a daily basis. This can become easier by eating similar meals every day and limiting dining out. Avoid foods with a lot of carbs and sugar. Let’s finally put a stop to the myths about fat; it will NOT make you fat as long as you are eating a low calorie and nutritious diet.

If you'd like to schedule a nutrition consultation or complimentary personal training session please check out www.ForgetTheGym.com or call (702) 480 -4218 today!