Health Food

Dr. Ryan Shelton Zenith Labs and Why People Have a Sensitivity to Gluten

April 22, 2021

You’d be surprised at how many individuals have an intolerance to gluten. Just in the United States alone, around 18 million individuals have a sensitivity to gluten. When an individual has a gluten intolerance their immune system mistakes gluten proteins for foreign invaders and attacks the proteins which can cause a variety of uncomfortable symptoms. If you have an intolerance to gluten you may experience uncomfortable bloating, diarrhea, constipation, and headaches.

Why More People Have a Sensitivity to Gluten:

Women are more likely than men to suffer from gluten intolerance:

Women are far more likely than men to be diagnosed with gluten intolerance. This is due to the fact that women often have overactive immune systems as they have two x chromosomes, while men have a y chromosome as well as an x chromosome. To learn more information about why women are far more likely to suffer from gluten intolerance it’s well worth reading articles on the subject by Dr. Ryan Shelton Zenith Labs.

Genetics:

Another reason why individuals may have a gluten intolerance is due to their genetics. Gluten intolerances tend to run in families. So, if one of your parents, siblings, or grandparents has a gluten intolerance, your chances of being gluten intolerant are increased and you may want to get a blood test taken, in order to find out whether or not you’re gluten intolerant. If you’re unsure of whether any of your immediate families are gluten intolerant, it’s well worth asking them.

People can develop a gluten intolerance over time:

You may be surprised to learn that even if you’re not born with gluten intolerance, you can develop gluten intolerance as an adult. As if you’re genetically predisposed to becoming gluten intolerant, the symptoms associated with gluten intolerance may not present themselves until later in your life. So even if you think that you’re not gluten intolerant, it’s a smart idea to look out for signs of gluten intolerance as you grow older.

Poor gut health:

One group of people who are likely to develop a serious gluten intolerance are those with poor gut health. As those with healthy guts will have no problems processing food without any issues. If you have poor gut health, you may regularly suffer from abdominal pain and bloating. Thankfully, you can reverse poor gut health by eating a gluten-free diet which will promote intestinal healing and which will eliminate your gluten intolerance symptoms.

How long does gluten intolerance last:

While many people will have to manage gluten intolerance for the rest of their lives and will need to follow strict gluten-free diets, some individuals are able to heal their gut and are able to incorporate gluten back into their diets, after a few years.

In conclusion, if you suspect that there is a chance that you may be gluten intolerant, it’s important to ask your doctor for a blood test as soon as possible. A blood test can reveal whether or not you’re gluten intolerant and should start consuming a gluten-free diet in order to start healing your gut and to get rid of any annoying symptoms which you may face such as bloating or diarrhea.

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Healthy Brown Bag Lunches For Adults

April 8, 2015

Author: Amber French

Taking your lunch to where you work (even if you work from home) is a great idea regardless of your food choices. Going to work without being prepared for the day is giving your health and nutrition choices over to someone else. Your someone else could be the vending machine, the leftover birthday cake in the fridge, or your not so healthy co-worker’s lunch. Even if you are fortunate enough to work from home or work flexible hours throughout the day, it is super important to be prepared ahead of time. That way you can ensure you are eating what you really want (yum) and meeting all your nutritional needs throughout the day.

Most work days start out fresh and new like a new chapter in your gratitude journal! But then yesterday’s to-dos combined with tomorrow’s deadlines overpower your good intentions and tromp all over the time you had set aside to go to the Juice Bar down the street. Next thing you know you are making poor life decisions, like asking your cubicle partner if they want to “hang this weekend” after their toe fungus cataloguing class. All because it is 3pm and you haven’t eaten since breakfast.

Not eating adequately throughout the day can lead to less productivity and increased agitation. I get some wicked low blood sugar crashes (aka: “Hangry” Face) if I don’t plan ahead.

I am not saying you need to be Martha Stewart or that you need to embrace the left-over, just rotate through a few easy options and pack everything you need the night before (no excuses right?).

Some of the top BBOs (Brown-Bag-Options) for the health conscious are the good old salad, wraps you can assemble at your desk, oatmeal, veggies and hummus, or homemade soup.

Salad: Get a Mason jar, layer your more hearty veggies on the bottom (carrots, celery, etc.) working your way up to your greens. Top it off with your add-ins (think proteins and fats) nuts, seeds, tofu, and dried fruit. Keep your vinaigrette on the side until you are ready to eat. Add it, give it a shake, and eat.

Wraps: Pack your wrap contents separate from your wrap. Load up on left-over beans or rice. Pack your fresh veggies such as tomatoes, green onions, and avocado, diced and in their own container. Lime juice and chopped cilantro are all the “dressing” you need to bring your wrap to perfection. This combo is high in fiber which will keep you full until dinner.

Oatmeal: Lots of options here. You can create overnight oats (no cooking necessary). Combine oats, almond milk, nuts, and dried fruit the night before. Pack a spoon and go in the morning. Google it or check out www.ohsheglows.com for full recipes. You can also cook a batch of steel cut oats, add in almond milk and toppings, and reheat at lunch. Toppings like cinnamon and nuts can curb those blood sugar swings and leave you feeling full longer.

Veggies and Hummus: My favorite lunch: Hummus and Veggies. Do I really need to say anymore? Check out my horseradish hummus recipe here.

Homemade Soup: During the colder months I enjoy busting out the Hello Kitty thermos and filling it with all kinds of homemade soups. I like to make big batches and then freeze individual servings, which are ready any time. Steaming veggies, adding my favorite herbs and spices, and throwing everything in the blender leaves you with a velvety smooth and warm lunch that can’t be beat.

Don’t turn your nutritional power over to the unknown. Make lunch something to look forward to and fuel your body and brain all day long.

Happy Lunching,
Amber

Fresh vs Frozen Fruits and Vegetables

March 13, 2015

Posted by: Lindsay Hogg

I tend to buy my own fruit on sale and freeze it, but this is a definitely a quick and interesting video of fresh vs. frozen. The science behind it all might surprise you. Just be cautious if you do choose frozen produce, that there are not additives with the brand you purchase.

How to Cook With Quinoa

March 12, 2015

Author: Amber French

I LOVE Quinoa.

Two things you need to know about Quinoa;
• It isn’t actually a whole grain – it is a seed from some funky beet relative.
• It is a perfect blend of all nine amino acids essential for human nutrition. This type of complete protein is rare in the plant world!

Also, if you are keeping track, it is 111 calories in a half cup (cooked) Quinoa.

I use Quinoa anytime that I would use rice. It is easy to cook, it puffs up and absorbs a lot of liquid. You can’t go wrong with 1 cup Quinoa to 2 cups water or broth.

The secret to perfect fluffy Quinoa is lots of liquid, letting it sit for 5 mins with the lid on after cooking AND using Veggie broth instead of water. Veggie broth seasons it perfectly. You can just add your Quinoa and broth and forget about it…. I just heard Donnie Brasco in my head…

I really like using Quinoa as both a sweet and savory side dish. It is killer in chill’s (it really thickens it up). I use it for the base of my curries and stir fries. It is also excellent as a base for a Veggie burger. I have used it in baking (I like to hide cooked Quinoa in my brownies – don’t tell my kids!).
You can also use quinoa flour as a gluten free substitute for wheat flour in baking and Quinoa flakes make a very low cal/low cholesterol breakfast alternative.

I really rely on Quinoa as quick and healthy side dish. My favorite go-to with Quinoa is an apple, cranberry, walnut quinoa “salad” that I love serving with Veggie burgers for dinner or with some carrots and hummus for a quick lunch.

It is super quick and easy (I kind of feel guilty calling it a recipe, but here goes!)
Sweet and Savory Quinoa Side (leftovers taste even better!)

Ingredients – Serves 5
1 box of Quinoa (approximately 225grams)
4 cups of Veggie broth
½ cup of dried cranberries (unsweetened preferably)
1 diced Gala apple (any sweet variety will do)
I/2 cup of chopped walnuts (I also enjoy slivered almonds)
1 Tbsp of 100% Maple Syrup (optional)
¼ teaspoon of pink sea salt (or to taste)

Add your veg broth to a medium sauce pan and bring to a boil. Add your Quinoa and continue to boil until all the liquid is absorbed (approximately 15 mins) stirring occasionally. Once the broth has been absorbed remove the pot from the heat and leave covered for 5 mins.

Core and chop apple into small pieces. Fluff quinoa with a fork, add all other ingredients and stir thoroughly. Season with sea salt and ENJOY!!!

It is some yummy after the ingredients have hung-out for a while (the apples soften and the cranberries plump up a bit) but I usually can’t wait for that long.

This was a special request post. If you have any ingredients that you want to try but aren’t sure what to do with them, comment below or contact Lindsay or myself. We would love to help you out.

Happy Munching,
Amber

Travel Like a Plant Based BOSS

March 11, 2015

Author: Amber French

I have had the good fortune to travel a lot of the last few years. I am adamant about sharing the world with my kids. Being plant based, vegan or vegetarian does not hinder my travelling itinerary. In fact I find that most exotic parts of the world are further ahead in this type of eating in contrast to North Americans.

I have lots of ideas regarding food and travel, because that is a killer combination and my true passion. Next time you find yourself planning a trip or on a last minute beach somewhere, consider these tips when you are making your food choices.

On A Budget:

Street Food
In Canada we have very strict rules regarding what can be sold from food carts and trucks (unfortunately). In other countries you can easily find road-side fruit stands (picture fresh coconut with the top chopped off and straw inserted as you watch). We have had ice shavings with fresh fruit syrup, enpanada’s, roti and a million other tasty plant based dishes. this is the best way to experience the true cuisine of your destination. Some resorts “Americanize” their food choices so much that you don’t experience any new foods on your trip!

Grocery stores
Because I usually travel with little ones, i always hit up the grocery store, load up easy finger foods like fruit, crackers, and some tasty home baked pastries! This frees up more beach time, the kids can pick what they want and eat when they want. Grocery stores are also a great option to see what the locals eat and how much they pay (We couldn’t believe the produce in Costa Rica was more expensive than home!!!)

All inclusive:

It may seem like all inclusive is a veggie girls dream. after all everything is a buffet of Choose-Your-Own-Adventure meals. However you can end up eating a lot of sub par fruit and french fries if you don’t know where to look.

Breakfast foods are an easy go to and a great time to hit the main dinning hall. Beach huts and pool side bars are the time to speak to your serve and ask for substitutions or extras. I love forgoing the meat on a burger and getting them staff to grill up some peppers and onions. we even had grilled pineapple and mayo added to our “burgers” when we were looking for no-meat options. The hardest part of the all inclusive is the “ala carte” restaurants. they have limited options but every time I have asked for vegetarian options either at a resort or on a cruise I have been more than accommodated. I have to say the Cruises beat the resorts hands down (especially if you let them know ahead of time).

We are heading to Thailand for our next family adventure. I will make sure I do a little research and brush up on my Thai for “no Meat”. Thailand is a very plant based country and we are looking forward to enjoying coconut rice and veggie pad thai along with crazy amounts of dragon, jack fruit, mango and bananas.