Freedom in Gluten Free References

References

Biesiekierski, J., Peters, S., Newnham, E., Rosella, O., Muir, J., & Gibson, P. (n.d.). No Effects of Gluten In Patients with Self-Reported Non-Celiac Gluten Sensitivity after Dietary Reduction of Fermentable, Poorly Abosorbed, Short-Chain Carbohydrates. Retrieved April 4, 2015, from http://www.gastrojournal.org/article/S0016-5085(13)00702-6/abstract

Demmer, R., Digiacomo, D., Green, P., & Tennyson, C. (2013). Prevalence of Gluten-Free Diet Adherence Among Individuals without Celiac Disease in the USA: Results from the Continuous National Health and Nutrition Examination Survey 2009-2010.

Kirkpatrick, K. (n.d.). The Surprising Truth About Gluten-Free Food and Weight Loss. Retrieved April 4, 2015, from http://health.clevelandclinic.org/2014/04/the-surprising-truth-about-gluten-free-food-and-weight-loss/

Mayo Clinic Staff. (n.d.). Nutrition and healthy eating. Retrieved April 4, 2015, from http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530?pg=2&p=1

Whiteman, H. (2015, January 22). Is a Gluten-Free Diet Really Good for Our Health? Retrieved April 4, 2015, from http://www.medicalnewstoday.com/articles/288406.php

Freedom in Gluten Free?

“Gluten free” seems to be a relatively new term in conversation. These foods have been around for a long time, yet they were never spoken about until now. Such foods are now consumed by many people in an effort to lose weight. However, there is much controversy about whether these foods are a viable diet, or if they are even healthy.

There are many diagnoses related to wheat intolerance out there: Celiac disease, wheat allergy, and non-celiac gluten sensitivity (NCGS). People diagnosed with such illnesses keep to a gluten free diet and find that their symptoms are relieved. However, many people without these symptoms are “going gluten-free” and changing their diets. But are these diets really healthy?

According to the Mayo Clinic, people following a gluten-free diet may be low in levels of iron, calcium, fiber, thiamin, riboflavin niacin, or folate. When following a gluten free diet, it is important to meet with a dietician to ensure that these needs are being met. However, people seem to believe that a gluten-free diet is a “cure-all” remedy for any digestive issue. In 2013, the AGA institute performed a study that found evidence that NCGS may not be related to gluten, but instead to short-chained carbohydrates that are difficult to absorb (commonly called FODMAPs). This study found that the symptoms of NCGS were relieved by a low FODMAP diet just as well as a gluten-free diet.

So, who really does need a gluten-free diet? Those with a wheat allergy need one solely to avoid wheat. However, they may consume some foods that do contain gluten, such as oats, soy, malt, barley, or rye. These foods do not contain wheat, but do contain gluten. Celiac disease, on the other hand, requires a very strict gluten-free diet. Something as simple as a small crumb can instigate an intense reaction full of a variety of symptoms.

These people are not the only ones to abide by a strict diet banning pastries, pastas, and baked goods. But why follow such a diet? These foods are small, dry, and oddly tasting, yet many people insist on these choices.  According to the Cleveland Clinic Wellness Institute, a gluten-free diet does not actually contribute to weight loss directly. Many people find they lose weight, mostly because they are eating healthier, more whole foods and fewer calories.

Many people today opt for gluten-free diets. However, they do not always give the benefits that people believe. In the case of NCGS, a diet in low FODMAPs would be just as beneficial. Also, in the case of a weight loss diet, simply structuring meals that are well rounded, include more fruits and vegetables, and fewer calories would yield better results.

Watch out, cancer....Blueberries to the rescue!

 

 

As the incidence of cancer continues to rise among the human population, methods of treatment, especially in regards to prevention, have experienced scrutiny. It appears that current treatments are losing effectiveness in combatting cancer, which is partly due to the fact that cancer is rapidly developing into more aggressive forms. Furthermore, cancer is such a complex disease that scientists and practitioners know so little about the causes. Unfortunately, this presents a roadblock in terms of trying to successfully counter the destructive disorder. For quite some time, researchers have been studying a variety of ways to improve cancer treatments, and a recent focus has spurred interest in natural methods, particularly involving diet and the patterns of eating that people tend to follow. Blueberries have gained increased awareness among the cancer research field, and many studies suggest that the small, blue fruit may possess the strength to fight against the giant monster of cancer.

 

 

For such a tiny fruit, blueberries possess enormous potential in terms of health benefits. Blueberries are widely recognized for their antioxidant properties, which is powered by their numerous phytochemicals. A large number of research studies have examined the role of a specific phytochemical present among blueberries, pterostilbene. Broadly speaking, pterostilbene has exhibited behaviors that influence a decrease in the development of cancer cells, accompanied by an increase in the self-destruction of already existent cancer cells. A 2014 study performed by Pan et al., looked at the effects of pterostilbene in relation to breast cancer tumors. Results of this study demonstrated a significant decrease in the size of the tumors following treatment with a variety of concentrations of pterostilbene. Additionally, the pterostilbene treatment successfully induced apoptosis of breast cancer cells, which ultimately inhibited the further development of present tumors.

 

 

Another 2014 study executed by Wawsxczyk et al. also observed the effects of pterostilbene treatment, but utilized colon cancer cells instead. Similar results to the breast cancer study were examined following treatment, demonstrating a significant reduction in the growth of colon cancer cells, as well as a substantial increase in the destruction of colon cancer cells, especially related to the structure of the cell membrane. Data gathered from both of these studies revealed a positive correlation with the concentration of pterostilbene used in treatment and the cancer cell response in terms of growth. As the pterostilbene concentration increased, the amount of cancer cell destruction also increased, which suggests that pterostilbene may be a valuable tool for successful cancer treatment.
 

As the research involving blueberries in relation to cancer increases, current cancer treatments remain in effect for the time-being. Although blueberries have exhibited positive results thus far, it is advised to not abandon existing cancer treatments; however, consuming blueberries as part of healthy diet can provide additional health benefits. Studies have demonstrated that those who consume adequate servings of all types of fruit have a decreased risk of developing cancer when compared to those who consume less or no fruit at all. A variety of helpful tips and tricks, as well as several yummy recipes, for supplementing a healthy diet with blueberries can be found at www.aicr.org/foods-that-fight-cancer/blueberries.html.

 

References

AICR’s foods that fight cancer: Blueberries. (2014, May 14). American Institute for Cancer Research. Retrieved from http://www.aicr.org/foods-that-fight-cancer/blueberries.html.

 

Pan, C., Hu, Y., Li, J., Wang, Z., Huang, J., Zhang, S., & Ding, L. (2014). Estrogen receptor- a36 is involved in pterostilbene-induced apoptosis and anti-proliferation in in vitro and in vivo breast cancer. PLoS One. 9(8). doi: 10.1371/journal.pone.0104459

 

Singleton, B. (2013, Aug 16). Can blueberries shrink cancer cells? Livestrong.com. Retrieved from http://www.livestrong.com/article/471692-can-blueberries-shrink-cancer-cells/.

 

Wawsxczyk, J., Kapral, Malgorzata, K., Hollek, A., & Weglarz, L. (2014). In vitro evaluation of antiproliferative and cytotoxic properties of pterostilbene against human colon cancer cells. Acta Poloniae Pharmaceutica – Drug Research, 71(6), 1051-5. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/25745778.

 

In your lean dreams

           What is with all the hype about exercise supplements? Do they actually help and what do they do that is so great? Through some research I have done there were mixed signals on if energy supplements help during exercise. Or if they are just all in your head. Also, another question that I have thought about is if they are harmful to your body. One article mentioned that there are some supplements and gels that you can take for energy before, during, and or after working out. Some of the so called energy supplements just have a little bit of sugar to give you a little boost so you are able to keep going.

            There was a study done where there were multiple male participants and they took supplements and then going to work out. The people conducting the study wanted to see if the two different supplements would make a difference in muscle mass and endurance. In the end they could not really tell a difference, so in my mind I think the supplements did not really do anything. Then there was another article that mentioned certain supplements that could help give you the energy that you need during a workout.

            I also looked at what protein shakes would do for workouts and why they have become so popular. Some people drink protein shakes to use it as a meal replacement because they may not have enough time in the day to get the nutrients that they need. So by having a protein shake it could give them a fast way to get those nutrients. In my opinion, they smell really bad and I have tried one. They do not taste the best either so I do not know how people would be able to drink one potentially every day.

            There are even exercise supplements out there that have crazy titles. What make people pick up a bottle with such a name on it and think it will help them with what they are trying to accomplish. Some of the bottles even have the word poison on it and people still buy and use the supplements. Also why do the people creating these supplements think people will buy this product when a word that usually means harmful on their bottle. That is the first word that the customers see because it is in a big font and just jumps out at the person looking for a supplement.

            My opinion on all the hype on taking supplements to either “get big” or for energy is not the best way to go about doing it. Not many people understand what they are putting into their body. They could just read the bottle and think what it says on there is good enough. They need to talk to a physician and make sure they what they are taking is not going to harm them in the future. Also many people could become addicted to what they are taking. They may not think so because it is may just be called a vitamin and they would be okay. But people get addicted to soda, so there is still a big possibility they could become dependent on this pill or pills. Also I think it is in your head on if it is actually working or not. You may be working harder or even more often, but that does not necessarily mean that the supplement is actually working.

References

Evans, Julie. (2010, February 1). Muscles in a Bottle. Retrieved from http://www.menshealth.com/nutrition/muscles-bottle

Schuna, Carly. Do Protein Shakes Really Work? Retrieved from http://healthyeating.sfgate.com/protein-shakes-really-work-7372.html

Schwarz, N., Spillane, M., Willoughby, D. (2014, December 1). Heavy Resistance Training and Peri-Exercise Ingestion of a Multi-Ingredient Ergogenic Nutritional Supplement in Males: Effects on Body Composition, Muscle Performance and Markers of Muscle Protein Synthesis. Retrieved from http://web.b.ebscohost.com.proxy.sau.edu/ehost/pdfviewer/pdfviewer?vid=5&sid=bf1be7da-0558-4440-862c-e58842f85afb%40sessionmgr114&hid=115

Voss, Gretchen. Alternative Energy: Do Energy Gels and Supplements Really Work? Retrieved from http://www.fitnessmagazine.com/mind-body/supplements/do-energy-gels-and-supplements-really-work/

Di-a -betes the odds

The outbreak of obesity and type two diabetes is a huge issue especially here in the United States. Between the so called "western diet" and just plain lack of activity there has been a struggle to fix this problem. My focus is exercise and its ability to lower/stabilize glucose levels.

Can exercise really lower glucose levels?

The studies and research shows that there is without a doubt evidence supporting exercise lowering glucose levels as well as stabilizing them. According to Annals of Internal Medicine "Current guidelines … suggest that increasing exercise intensity provides additional benefit depending on the targeted health outcome" (Robert et al., 2015). These current guidelines are based on the “75 minutes of weekly high-intensity exercise is equivalent to 150 minutes of weekly lower-intensity exercise”(Robert et al., 2015). This is set as a standard to see improvement and or maintain your fitness. They found that with these guidelines and if followed well that you would see a leveling out and lowering of glucose levels. There is a whole lot of research on glucose levels and exercise and all that I have found is in favor of exercise lowering glucose levels. If we could get American’s to even get up and walk or take the stairs daily there would be great improvements in glucose levels. This shows that type two diabetes, a disease based on health, is definitely able to control, maybe even reverse.

Another study which was not geared toward American obesity but showed similar results with exercise shows that even in those who are already active and have type two diabetes can still see results in glucose levels with the use of exercise that follows guidelines.  This study was for African males who were already walking around an hour a day. The study this was shown in was a study done by Yan et al with research focused on this group specifically.  

You may be wondering what is glucose, what is normal and how do I know?

According to Webmd “A normal glucose (sugar) level is less than 100 mg/dL after not eating for at least 8 hours. And it's less than 140 mg/dL 2 hours after eating. During the day, levels tend to be at their lowest just before meals. For most people without diabetes, blood sugar levels before meals hover around 70 to 80 mg/dL” As stated above glucose is the levels of sugar in the blood. They tend to be looked at after you haven’t eaten for 8 hours or 2 hours after you have eaten.  These levels are obtained by drawing blood and testing them.

The studies and research show that these glucose levels as stated above can be stabilized and even lowered in many cases. This is possible even in those who are physically active. The thing to remember is however, is that you will not see improvement if you are not doing it correctly. You need to follow the guidelines as listed above for the intensity of activity you are engaging in and be aware of what you levels are. It was not mentioned how fast you would see improvement just that improvement is possible and for those individuals with uncontrolled sugar levels this could greatly help you. This could greatly help America if taken seriously.  The health of America could be greatly changed with a little added exercise.

Reference:

Diabetes Sugar Levels: How High Glucose Levels Affect Your Body. (n.d.). Retrieved April 3, 2015,from http://www.webmd.com/diabetes/how-sugar-affects-diabetes

Huimin, Y., Prista, A., Ranadive, S. M., Damasceno, A., Caupers, P., Kanaley, J. A., & Fernhall, B. (2014). Effect of Aerobic Training on Glucose Control and Blood Pressure in T2DDM East African Males. ISRN Otolaryngology, 1-6. doi:10.1155/2014/864897

Ross, R., Hudson, R., Stotz, P. J., & Miu, L. (2015). Effects of Exercise Amount and Intensity on Abdominal Obesity and Glucose Tolerance in Obese Adults. Annals Of Internal Medicine, 162(5), 325-334. doi:10.7326/M14-1189