Gluten or No Gluten

In the past few months gluten has been under attack.  The movement to go gluten free has been in the forefront for a variety of reason.  The two biggest reasons that come to mind are because health related problems associated with gluten consumption and the new FDA regulations standardizing the amount of gluten that can be present in a food to be classified as gluten free.

Gluten is a protein composite found processed food from wheat, barley, rye and other related species.  Gluten gives the spongy and elasticity to breads and provides a chewy texture in some foods.

There are specific diseases such as celiac disease in which gluten can be devastating.  In individuals who have celiac disease any amount of gluten detected in the body sets off an allergic response in the digestive system.  The body sees gluten as an invader and sets out to seek and destroy.  When this happens there are casualties.  The inner lining of the small intestine becomes damaged which leads to malabsorption of vital minerals and nutrients. There is no know cure for celiac disease and a gluten free diet has been proven the best means of controlling the disease.

Here is short list of the symptoms associated with celiac disease:

• Digestive problems (abdominal bloating, pain, gas, diarrhea, pale stools, and weight loss)
• A severe skin rash called dermatitis herpetiformis
• Iron deficiency anemia
• Musculoskeletal problems (muscle cramps, joint and bone pain)
• Growth problems in children
• Seizures
• Tingling sensation in the legs
• Aphthous ulcers
• Missed menstrual periods

In addition there are health problems associated with celiac disease:

• Osteoporosis
• Miscarriage or infertility
• Birth defects

Also people who have celiac disease may be dealing with other autoimmune diseases such as:

• Thyroid disease
• Type 1 diabetes
• Lupus
• Rheumatoid arthritis
• Sjogren’s syndrome

The side of the health concern on individuals who do not have celiac disease but who may suffer from some of the same symptoms.  The terms generally used this condition is non-celia gluten sensitivity (NCGS) or gluten sensitivity or gluten intolerance.   This condition is gaining in popularity but is difficult to diagnosed and not quite fully excepted in the medical community.

Given the litany of symptoms and health concerns related to gluten consumption it is no wonder people are choosing to go gluten free.  The downside however is most are choosing to go gluten free in an effort to lose weight.  The idea of going gluten free in order to lose weight is missed place and in fact can do more harm than good in the long term.  Going gluten free isn’t a miracle means of losing weight.   The average dieter looking to lose weight by going gluten free just begins to cut grains and other nutrients out of their diet.  This can have devastating consequences and cause mineral shortages in the diet; minerals such as iron, fiber, calcium, thiamin, ribroflavin, niacin and folate all of which are important to the body.

People who have seen weight loss because of going gluten free can more than likely contribute that success to making better eating choices.  I have to exercise caution hear just because a food is labeled gluten free doesn’t mean it is healthy for you.  The same companies who put out the unhealthy processed foods are the same companies producing the gluten free processed foods.  Bottom line if the product is unhealthy in gluten form it is probably unhealthy as gluten free.

If you feel that you may have celiac disease or be gluten intolerant seek out a qualified doctor and/or homeopath to help you make the diagnosis and develop a plan of action.

Hurt or Injured, which one are you?

As an athlete this was a question I often heard during practice and on the playing field from coaches and fellow athletes.  Are you hurt or are you injured?  The difference was a simple explanation: if you where hurt you could still play, if you were injured you could not.

For a practical example it comes down to this: a sprained ankle or broken leg. Now we could argue the particulars. But that would for another article.  Today I pose the question as it relates to whether you should workout while you are hurt or injured?

When I train clients whom have suffered an injury I work under the following guidelines:

• Pain
• Posture
• Range of Motion
• Function

Pain- Using pain as a guideline I can select exercises that do not cause my client any additional pain.  There may be some discomfort, but the point is to work pain free.

Posture- During the injury phase the body will begin to compensate mechanically to accomplish day to day tasks. In the short term this is how the body adapts.  The trouble is as the body heals it doesn't naturally go back to proper mechanics.  It will continue to use the compensated pathway established.  The goal when training an injured area is to maintain the best posture permitted by the injured area.

Range of Motion- Goal is to maintain and improve on the range of motion of the injured and often times the surrounding area.  The body will compensate by restricting the range of motion of a joint when injured.  If left unattended the range of motion will stay restricted even after the injury has healed.  Focusing on maintain and increasing the range of motion as the injured area heals will lead to less pain and complications later.

Function- The idea here is to be able to return to pre-injury function.  That is to be able to do all the things to a similar degree following the injury.  In some cases we do have to establish a new normal, but we want to as close as possible to the pre-injury function.

In the end keep things simple.  Don't settle for being hurt or injured work to get better.  In the long run you will have a more productive and active life.  

One last point, if you are injured and are referred to see a physical therapist... Go!!! Do what is asked, take an active role in your recovery.  

Change your Focus from Weight Loss to Fat Loss

It seems like everyone want to lose weight when the goal should be fat loss.  Losing fat isn't complicated.  All it takes is a commitment to make better choices, a technology that works, and a belief that you can do it. Learn the basic of fat loss with fitness professional Darrell Morris.

Join Darrell Morris live on the following dates:

Saturday August 17, 2013
3-4pm Eloise May Library
1471 S. Parker Road
Denver, Colorado 80231
Click here for registration

Tuesday August 27, 2013
6:30-7:30pm Smokey Hill Library
5430 S. Biscay Circle
Centennial, Colorado 80015
Click here for registration

Why are Nutritionists Sponsored by Junk Food Companies?

Why are Nutritionists Sponsored by Junk Food Companies?

McDonald's can't shake criticism about nutrition | AP Business News - The News Tribune

NEW YORK — McDonald's once again faced criticism that it's a purveyor of junk food that markets to children at its annual shareholder meeting Thursday - including some sharp remarks from a 9-year-old girl.

The world's biggest hamburger chain has been looking to keep up with changing tastes as people increasingly opt for foods they feel are fresh or healthy. Customers can now order egg whites in its breakfast sandwiches, for example. McDonald's also recently introduced chicken wraps to go after people in their 20s and 30s looking for better-for-you options.

But on Thursday, McDonald's was taken to task by speakers associated with an advocacy group about its menu and advertising toward kids. As with other shareholder meetings where critics are given the rare chance to face executives, McDonald's Corp. allotted about a half-hour for attendees to ask CEO Don Thompson questions.

Among those was a 9-year-old girl who asked Thompson to stop "tricking kids into eating your food." Specifically, she called out the company's advertising for getting kids to "keep bugging their parents" for the food. The girl's mother echoed the request later on, saying McDonald's undermines parents by marketing to children.
 Another speaker asked that McDonald's remove its locations from hospitals, while others asked it to stop targeting communities of color by signing stars such as Olympic gymnast Gabby Douglas and the NBA's LeBron James.

Read more here: http://www.thenewstribune.com/2013/05/23/2608840/mcdonalds-cant-shake-criticism.html#storylink=cpy

McDonald's can't shake criticism about nutrition | AP Business News - The News Tribune

A Lunch fit for Fat Loss

Eating any meal on the go is a challenge.  There are a lot of ways to help accomplish this task and for our purposes today I am going to share an easy lunch time meal that can be prepared at the office.

I must admit a little prep time is needed so here is what you need to have ready to before you head out to work: 

• Pick two veggies
• Pick a protein source
• Take a Zip’n Steam bag

Off to work you go!

When it is time for lunch simply combine the ingredients in the Zip’n Steam bag.  I use:

• Asparagus
• Broccoli
• Chicken Breast
• w/a pinch of Sea Salt

Place bag in microware for 5 minutes and presto.   A healthy nutritional lunch that will help you lose fat and satiate your appetite

 

Breakfast In A Pinch

A common trait among those who are successful losing fat is eating breakfast.  Yes, I have heard the excuses; I don’t have time, it makes me feel yucky, I’m not hungry in the morning. Those are simply excuses. 

 

 

Breakfast is important and an absolute must for anyone seeking to lose fat.  Breakfast should include lean proteins and fibrous carbohydrates.  Two of my favorite breakfast meals can be prepared in 15-20 minutes and can squeezed in during your current morning routine.
 

Here are my two favorite breakfast meals:

·       Scrambled eggs with spinach (1 Tbsp of olive oil,  ½-1 cup fresh spinach, 3-4 whole eggs*)

·       Scrambled eggs with a Green Pepper ( 1 Tbsp of olive oil, 3-4 whole eggs*, 1 green pepper)

*If you prefer you can use egg whites only, just some an additional egg white.

 

 

By nature I am a morning person: I know I am in the minority but I have to be true to who I am. I am up and ready to go when the alarm goes off.  Being ready so quickly has its up’s and down’s.  The up is I am ready to go after a quick brush of the teeth, wash of the face and hands, insertion of contacts, brush of the hair and dressed. The downside, I will strive to get every minute of sleep I can.  So in order to squeeze in breakfast I have to do some multi-tasking.

 

 

Let me walk you through a typical morning and how I squeeze in a cooked breakfast.  I will wake up put the skillet on the stove (set to medium) with one tablespoon of olive oil.  Go brush my teeth.  After brushing my teeth I will add 1 cup of spinach to sauté while I wash my hands and face and insert contacts.  I add the eggs.  While the eggs are cooking I will prepare a cup of black or green tea and get dressed.  Check on the eggs; scramble as needed.  Put on my shoes and prep my bag for work (on colder mornings I will start the car to allow it to warm up).  Presto, breakfast is done.  Breakfast takes 5-10 minutes to eat and I am on my way.  

 

 

For mornings that I am on a tighter schedule, I scramble the eggs and eat the green pepper whole.

 

 

Ideally I would encourage you to have your meals prepped and ready to go, but that is not always the case.  Sometimes you have to make the most of the time you have.  When it comes to losing fat just as in life, it is about finding a reason to be successful; not an excuse to fail.