Welcome to My Gluten Free Page!
_______________________________________________________________
Have you ever felt that you just can't seem to resist sweets and desserts. How about say potato chips? Are you easily tempted and succumb almost immediately to your food cravings? People tell me that if not for these cravings, they would be able to lose weight. I sympathize with them because I, too, have my own cravings. First, let's discover why we have food cravings.
What exactly is a food craving?
A food craving as "a very intense desire to eat a particular food, strong enough that you may go out of your way to get it".
There is a difference between hunger and a craving. Hunger can be satisfied by eating any kind of food while a craving can usually only be satisfied with a specific type of food. For example, a craving for pizza cannot be satisfied with spaghetti in tomato sauce. Oftentimes, not just any pizza will do. People will go out of their way to buy a particular brand or type of pizza.
More women than men get cravings.
According to a survey done by Harvey Weingarten of McMaster University in Ontario, Canada, 97% of women and 70% of men interviewed admitted to having food cravings. Bear in mind, however, that this survey is not representative of all ethnic groups.
Cravings and menstruation.
It is a well-documented fact that certain phases of the menstrual cycle are associated with cravings. Scientists are not sure if hormones are to blame for these cravings but it has been observed that women have cravings for sweet or salty food three days before and three days after menstruation. Meanwhile, as many pregnant women know, cravings can happen any time during pregnancy. No one knows if these cravings are psychological or physiological in nature.
Time of day.
Cravings tend to happen late in the afternoon or late in the evening. Scientists don't know why but some possible reasons may be low blood sugar, the smell of dinner cooking and food commercials on TV.
Chocolate most craved for food.
Research in Canada and the U.S. shows that chocolate is the number one craved for food with pizza coming in a close second. Chocolate and pizza have three things in common: they are highly palatable, very aromatic and flavorful.
"Serotonin hypothesis".
The "serotonin hypothesis" is an interesting but still controversial idea that seeks to explain why women crave for chocolates before and after menstruation. Proponents of the theory say that women are depressed due to low levels of a brain chemical called serotonin. They claim that chocolate and other sugary carbohydrates are a natural anti-depressant because eating foods high in carbohydrates make serotonin levels rise.
Dieting and craving.
Researchers have noticed that people who have just started a diet have more cravings than people who have been on a diet a long time. Here are several reasons that may explain why this is so. Long-term dieters may be following a "sensible" diet that is rich in variety and that's why they are less prone to cravings. Meanwhile, short-term dieters may be following a more rigid and monotonous diet that forbids eating many kinds of food. Boredom with the food could trigger cravings. Cravings could also be an "emotional response" to feelings of being deprived. Additionally, just knowing you can't have a certain food could make you crave for it. After all, forbidden fruit is more tempting.
Nutritional deficiency theory.
A popular concept, is that cravings reflect nutritional deficiencies. However, there is currently no scientific proof for this. There is some evidence that people who have a severe sodium deficiency may develop cravings for salt but this theory doesn't explain why many people who take in more than 3,000 milligrams of sodium a day (the body only needs 500 milligrams) still crave for salty food. Iron-deficiency anemia is also associated with cravings but not necessarily for iron-rich foods so, again, the theory doesn't seem to make sense.
Cravings may encourage eating a variety of foods.
They conducted an experiment wherein people who drank nothing but vanilla Sustacal and water for five days started to crave for the opposite type of flavor of food like steaks and pizzas rather than the same type flavor of food like ice cream, cookies, and cake. It notes that while the Sustacal diet was boring and monotonous though nutritionally complete, many monotonous diets (like eating bananas only) are nutritionally unbalanced so cravings might be the body's way of encouraging you to eat a more varied diet.
"Sights and smells" may trigger cravings.
Another possible reason why people have cravings could be the sights and smells around them; If this is true, it is no wonder then why "Mrs. Fields Cookies" outlets are located near mall entrances. Those Japanese restaurants that feature plastic replicas of food aren't far off the mark either.
Cravings and stress.
Psychologist Isaac Greenberg of Harvard Medical School says that food may act as an "efficient relaxant" since digesting your food switches off part of the nervous system that is responsible for making you tense. When we are tense or anxious, we tend to crave for "comfort food" or food that our parents used to give us when we were feeling bad. This may explain why so many people crave for chocolate or sweet things like ice cream and cake.
I made this chart from naturopathyworks.com resource and just had to share it with you.
___________________________________________
Back To The Basics:
Tips For Shopping Gluten Free
However, gluten-containing ingredients can be found in processed cheese, soy sauce and seasoning mixes too, which is why reading the ingredients statement on packaged foods is so important. But always scan ingredient lists and package labels for terms like bulgur, durum, malt and farina as well as wheat, barley and rye since products change and the most accurate information can be found on a product’s package.
Take your pick from offerings of angel hair, fettuccini, lasagna, penne, spaghetti and spirals, all made from gluten-free rice and quoina, as well as gluten-free elbow and spaghetti-style pasta made from corn. There are countless varities of Gluten-free pasta on the market, remember to read all labels and choose carefully.
If you have any questions, please contact Lisa Powers or leave your comments at the comment section at the end of this page.
Article provided by Gluten Free Choices, and edited by Lisa Powers, October 13, 2011
_______________________________________________________________
What Food Cravings Really Mean
Have you ever felt that you just can't seem to resist sweets and desserts. How about say potato chips? Are you easily tempted and succumb almost immediately to your food cravings? People tell me that if not for these cravings, they would be able to lose weight. I sympathize with them because I, too, have my own cravings. First, let's discover why we have food cravings.
What exactly is a food craving?
A food craving as "a very intense desire to eat a particular food, strong enough that you may go out of your way to get it".
There is a difference between hunger and a craving. Hunger can be satisfied by eating any kind of food while a craving can usually only be satisfied with a specific type of food. For example, a craving for pizza cannot be satisfied with spaghetti in tomato sauce. Oftentimes, not just any pizza will do. People will go out of their way to buy a particular brand or type of pizza.
More women than men get cravings.
According to a survey done by Harvey Weingarten of McMaster University in Ontario, Canada, 97% of women and 70% of men interviewed admitted to having food cravings. Bear in mind, however, that this survey is not representative of all ethnic groups.
Cravings and menstruation.
It is a well-documented fact that certain phases of the menstrual cycle are associated with cravings. Scientists are not sure if hormones are to blame for these cravings but it has been observed that women have cravings for sweet or salty food three days before and three days after menstruation. Meanwhile, as many pregnant women know, cravings can happen any time during pregnancy. No one knows if these cravings are psychological or physiological in nature.
Time of day.
Cravings tend to happen late in the afternoon or late in the evening. Scientists don't know why but some possible reasons may be low blood sugar, the smell of dinner cooking and food commercials on TV.
Chocolate most craved for food.
Research in Canada and the U.S. shows that chocolate is the number one craved for food with pizza coming in a close second. Chocolate and pizza have three things in common: they are highly palatable, very aromatic and flavorful.
"Serotonin hypothesis".
The "serotonin hypothesis" is an interesting but still controversial idea that seeks to explain why women crave for chocolates before and after menstruation. Proponents of the theory say that women are depressed due to low levels of a brain chemical called serotonin. They claim that chocolate and other sugary carbohydrates are a natural anti-depressant because eating foods high in carbohydrates make serotonin levels rise.
Dieting and craving.
Researchers have noticed that people who have just started a diet have more cravings than people who have been on a diet a long time. Here are several reasons that may explain why this is so. Long-term dieters may be following a "sensible" diet that is rich in variety and that's why they are less prone to cravings. Meanwhile, short-term dieters may be following a more rigid and monotonous diet that forbids eating many kinds of food. Boredom with the food could trigger cravings. Cravings could also be an "emotional response" to feelings of being deprived. Additionally, just knowing you can't have a certain food could make you crave for it. After all, forbidden fruit is more tempting.
Nutritional deficiency theory.
A popular concept, is that cravings reflect nutritional deficiencies. However, there is currently no scientific proof for this. There is some evidence that people who have a severe sodium deficiency may develop cravings for salt but this theory doesn't explain why many people who take in more than 3,000 milligrams of sodium a day (the body only needs 500 milligrams) still crave for salty food. Iron-deficiency anemia is also associated with cravings but not necessarily for iron-rich foods so, again, the theory doesn't seem to make sense.
Cravings may encourage eating a variety of foods.
They conducted an experiment wherein people who drank nothing but vanilla Sustacal and water for five days started to crave for the opposite type of flavor of food like steaks and pizzas rather than the same type flavor of food like ice cream, cookies, and cake. It notes that while the Sustacal diet was boring and monotonous though nutritionally complete, many monotonous diets (like eating bananas only) are nutritionally unbalanced so cravings might be the body's way of encouraging you to eat a more varied diet.
"Sights and smells" may trigger cravings.
Another possible reason why people have cravings could be the sights and smells around them; If this is true, it is no wonder then why "Mrs. Fields Cookies" outlets are located near mall entrances. Those Japanese restaurants that feature plastic replicas of food aren't far off the mark either.
Cravings and stress.
Psychologist Isaac Greenberg of Harvard Medical School says that food may act as an "efficient relaxant" since digesting your food switches off part of the nervous system that is responsible for making you tense. When we are tense or anxious, we tend to crave for "comfort food" or food that our parents used to give us when we were feeling bad. This may explain why so many people crave for chocolate or sweet things like ice cream and cake.
I made this chart from naturopathyworks.com resource and just had to share it with you.
If
you crave this….
|
What
you really need is…
|
Healthy
foods that have it…
|
Chocolate
|
Magnesium
|
Raw nuts and seeds, legumes, fruits
|
Sweets
|
Chromium
|
Broccoli, grapes, cheese, dried beans, calves liver, chicken
|
Carbon
|
Fresh fruits
|
|
Phosphorus
|
Chicken, beef, liver, poultry, fish, eggs, dairy, nuts, legumes,
grains
|
|
Sulfur
|
Cranberries, horseradish, cruciferous vegetables,
kale, cabbage
|
|
Tryptophan
|
Cheese, liver, lamb, raisins, sweet potato, spinach
|
|
Bread
or Toast
|
Nitrogen
|
High protein foods: fish, meat, nuts, beans
|
Oily
snacks, fatty foods
|
Calcium
|
Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
|
Coffee
or Tea
|
Phosphorous
|
Chicken, beef, liver, poultry, fish, eggs, dairy,
nuts, legumes
|
Sulfur
|
Egg yolks, red peppers, muscle protein, garlic, onion, cruciferous
vegetables
|
|
NaCl (salt)
|
Sea salt, apple cider vinegar (on salad)
|
|
Iron
|
Meat, fish and poultry, seaweed, greens, black cherries
|
|
Alcohol,
recreational drugs
|
Protein
|
Meat, poultry, seafood, dairy, nuts
|
Avenin
|
Granola, oatmeal
|
|
Calcium
|
Mustard and turnip greens, broccoli, kale, legumes,
cheese, sesame
|
|
Glutamine
|
Supplement glutamine powder for withdrawal, raw cabbage juice
|
|
Potassium
|
Sun-dried black olives, potato peel broth, seaweed,
bitter greens
|
|
Chewing
ice
|
Iron
|
Meat, fish, poultry, seaweed, greens, black cherries
|
Burned
food
|
Carbon
|
Fresh fruits
|
Soda
and other carbonated drinks
|
Calcium
|
Mustard and turnip greens, broccoli, kale, legumes, cheese, sesame
|
Salty
foods
|
Chloride
|
Raw goat milk, fish, unrefined sea salt
|
Acid
foods
|
Magnesium
|
Raw nuts and seeds, legumes, fruits
|
Preference
for liquids rather than solids
|
Water
|
Flavor water with lemon or lime. You need 8 to 10
glasses per day.
|
Preference
for solids rather than liquids
|
Water
|
You have been so dehydrated for so long that you have lost your
thirst. Flavor water with lemon or lime. You need 8 to 10 glasses per day.
|
Cool
drinks
|
Manganese
|
Walnuts, almonds, pecans, pineapple, blueberries
|
Pre-menstrual
cravings
|
Zinc
|
Red meats (especially organ meats), seafood, leafy vegetables, root
vegetables
|
General
overeating
|
Silicon
|
Nuts, seeds; avoid refined starches
|
Tryptophan
|
Cheese, liver, lamb, raisins, sweet potato, spinach
|
|
Tyrosine
|
Vitamin C supplements or orange, green, red fruits
and vegetables
|
|
Lack
of appetite
|
Vitamin B1
|
Nuts, seeds, beans, liver and other organ meats
|
Vitamin B3
|
Tuna, halibut, beef, chicken, turkey, pork, seeds
and legumes
|
|
Manganese
|
Walnuts, almonds, pecans, pineapple, blueberries
|
|
Chloride
|
Raw goat milk, unrefined sea salt
|
|
Tobacco
|
Silicon
|
Nuts, seeds; avoid refined starches
|
Tyrosine
|
Vitamin C supplements or orange, green and red
fruits and vegetables
|
|
Article Via naturopathyworks.com, and edited by Lisa Powers
2011, form created by Lisa Powers
*Lectures, Cheryl M. Deroin, NMD, Southwest College of
Naturopathic Medicine, Spring 2003 (healthy food recommendations)
*Benard Jenson, PhD, The Chemistry of Man B. Jensen
Publisher, 1983 (deficiencies linked to specific cravings and some food
recommendations)
Back To The Basics:
Tips For Shopping Gluten Free
To go gluten free, learning what to look for on product labels can make food shopping quick and easy once again.
Some foods to avoid are obvious. Since gluten is a protein found in wheat, barley and rye -- ordinary breads and pastas should be minimized or even avoided depending on the individual’s sensitivity to gluten.
So what can you buy?
Be prepared for a long and varied shopping list, even with a gluten-free goal.
Wish you could still make pancakes for your family on Sunday mornings? You can! Try Arrowhead Mills Gluten Free Pancake and Baking Mix.
Need cereal in the morning?
Try crunchy, lightly sweetened and gluten free Arrowhead Mills Maple Buckwheat Flakes, Sweetened Rice Flakes or Rice and Shine Hot Cereal.
Need the convenience of frozen entrees?
Not to worry. Gluten Free Cafe offers products like Asian Noodles (with water chestnuts, edamame, peanuts, tofu, carrots and red bell peppers tossed with rice noodles and a spicy sesame and coconut sauce), Homestyle Chicken and Vegetables and Lemon Basil Chicken for a delicious quick gluten free meal.
Need a pasta fix?
Where Can I find Gluten Free Products?
There are many stores that carry the Arrowhead Brands and more reliable products, like Mother's Markets, Sprouts, Wholefoods, Von's..etc. Also you can go online, as there are many Gluten Free Online Shopping sites, that provide you with Gluten Free Foods. Remember even if you order online, read labels!!
Here are a few links for you!
Sprouts Markets - Gluten Free Discount Days this month!
Gluten Free School - This is a great site to learn about Gluten and Celiac conditions, attend online webinars and teleclasses.
Gluten Intolerance Website - This site has a database of Gluten Free Restaurants and resources in your area, and so much more great information. It is a Must Have Resource!
I also am Gluten Free - so all Lisa's Homemade recipes on the Organic Recipe page are gluten free for your enjoyment! Check them out!
Gluten Free School - This is a great site to learn about Gluten and Celiac conditions, attend online webinars and teleclasses.
Gluten Intolerance Website - This site has a database of Gluten Free Restaurants and resources in your area, and so much more great information. It is a Must Have Resource!
I also am Gluten Free - so all Lisa's Homemade recipes on the Organic Recipe page are gluten free for your enjoyment! Check them out!
If you have any questions, please contact Lisa Powers or leave your comments at the comment section at the end of this page.
Article provided by Gluten Free Choices, and edited by Lisa Powers, October 13, 2011
_____________________________________________
Hi Friends,
Do you know the difference between Celiac Disease and Food Allergies?
Celiac disease is not a food allergy. A food allergy is an immune system reaction towards foods such as wheat, milk or gluten. Celiac disease in contrast is an autoimmune disorder in which the immune system mistakenly attacks its own tissues.
A food allergy is an immune system response to a food that the body mistakenly believes is harmful. Once the immune system decides that a particular food is harmful, it creates specific antibodies to it. The next time the individual eats that food, the immune system releases chemicals to protect the body. These chemicals trigger allergic symptoms that can affect the respiratory system, gastrointestinal tract, skin, and/or cardiovascular system. Scientists estimate that approximately 12 million Americans suffer from food allergies.
Please check with your Medical Professional or Doctor before starting on a Gluten Free diet or lifestyle change. Remember everybody is different and individual. If you suffer from chronic allergies or symptoms listed below, try an Elimination Diet first, to help you rule out what might be causing the allergy.
Is your Food Making you Sick?
If you suffer from chronic diarrhea, constipation, abdominal pain, or gassiness, an elimination diet can help you determine if your symptoms are caused by food sensitivities.
Is your Food Making you Sick?
If you suffer from chronic diarrhea, constipation, abdominal pain, or gassiness, an elimination diet can help you determine if your symptoms are caused by food sensitivities.
The Elimination Diet for Fibromyalgia & Chronic Fatigue Syndrome
Your food diary doesn't need to be anything complicated. A simple list of what foods you eat each day is probably enough. A symptom log can be that simple as well, or you can go to "Tracking Your Symptoms" to find several sample logs.
Once you start the elimination diet, give it at least five days. If you notice changes in your symptoms that last for a couple of days, you're ready to start adding foods back in. If you don't notice changes, give it another five days. If you still don't notice any difference it's tempting to give up, but if you stick to the diet you may notice subtle changes as you add things back in that can point to food sensitivities.
Foods You CAN Eat
Initially, you'll want to limit your foods to the following (remember, it's temporary!):
- Vegetables (except for corn, peas or beans)
- Fruit (except citrus or any that you currently eat 2+ times a week)
- Meat (except for bacon, sausage, hot dogs or lunch meat)
- Rice and grain alternatives such as amaranth, quinoa and buckwheat
- Bottled or distilled water
- Herbal teas
Shopping List of Gluten-Free Food
PRODUCE
All fresh fruit, All fresh vegetables, Fresh herbs and spicesFATS AND OILS
Vegetable, Coconut and olive oils, Shortenings, Mayonnaise, Salad dressings, Raw Butter
FROZEN FOODS
Plain frozen fruits and vegetables, sherbets, ices, Gluten-free frozen waffles
REFRIGERATOR SECTION
Milk, half-and-half, cream, whipping cream, Aged cheeses, Butter, Margarine, Yogurts, Cottage cheese, Sour cream, Cream cheese, Eggs,Tofu, Jello, Rice pudding, Tapioca pudding, 100% fruit juices, use Raw Milk products for best health.
PACKAGES, CANS, JARS
Plain canned fruits and vegetables, Applesauce, Cranberry sauce, Canned beans and lentils, Gluten Free Spaghetti sauces, Canned fish (e.g., tuna, salmon, sardines), Organic packaged soups, Gluten-free pastas, Organic Corn tortillas
SNACKS
Rice cakes, rice crackers, Soy crisps, Popcorn, Cheese puffs, Potato and corn chips, Jello, Candies, Chocolates, Dried fruits - Please check all these labels first before purchasing as some have hidden gluten products.
MEAT AND FISH
All fresh beef and poultry - Organic or Grass-Fed for best quality and health, All fish and shellfish. Be careful with Processed meats such as hot dogs, bacon, sandwich meat etc..as they contain nitrites, MSG and other hidden chemicals known to cause allergies.
GRAINS, SEEDS, AND STARCHES
Quinoa, Rice, Buckwheat, Chickpeas, Flax, Sunflower seeds, Cornstarch, Potato starch
CONDIMENTS
Vinegars (but not malt vinegar), Mustard, Ketchup, Horseradish, Jams and jellies, Honey, Maple syrup, Relish, pickles, olives. Also check labels on these products also, and choose ones marked as Gluten Free.
BREAKFAST FOODS
Cream of Rice cereal, Puffed rice, puffed corn, Gluten-free cereals, Gluten-free frozen waffles
BAKING SUPPLIES
Sugar, Salt and pepper, Herbs and spices, Evaporated or condensed milk, Corn meal, Tapioca, Baking soda, Baking powder, Gluten-free flours, Baking chocolate, Cocoa
BEVERAGES
Coffee and Tea (but check the gluten-free status of flavored coffees and teas), Soft drinks, Fruit juice
NUTS AND BEANS
Dried beans and peas, Plain nuts, Peanut butter, Almond butter, Cashew butter
Please use this list as a reference, but remember to ALWAYS check food labels!
Gluten Intolerance Symptoms
Gluten intolerance refer to people who suffer from allergy or intolerance to wheat, as well as anyone suffering from the rare and irritating skin complaint known as dermatitis herpertiforms. Gluten intolerance or wheat intolerance can cause a wide range of symptoms. These symptoms include:
- pains in joint and muscles
- coughing, sneezing, runny nose
- watery and itchy eyes
- skin rashes
- eczema
- faintness and dizziness
- swollen throat or tongue
- chest pains
- palpitations
- nausea
- vomiting
- tiredness
- depression and mood swing
- dermatitis herpetiformis - rare skin condition caused by gluten intolerance. It may cause extremely itchy skin rash that consists of red rashed patches and small blister, appearing on the elbow, buttocks and knees.
Of course, all of these symptoms can be indicative of a range of conditions and sufferers should always seek medical advise before assuming that gluten intolerance is the culprit. Once suspicions are confirmed, he or she should exclude all source of gluten or wheat, including wheat protein and wheat starch. Some people with gluten intolerance may also have allergic reaction to other grain such as rye, corn, and barley.
A person with gluten intolerance should always check product label. A product label gluten-free may also be wheat free, but this is not inevitable. There may certainly be no gluten but the product may contain wheat starch. Always check packaging or seek more information to avoid triggering the symptoms of gluten or wheat intolerance.
