How often do you jump on a plane and cross multiple time zones? For millions of you, the loss or gain of daytime or nighttime hours can be exhausting to your mind and your body. It’s called jet lag. You’ve heard the term and probably experienced it. What I don’t like about jet lag is that it can really have a negative effect on your travel experience. No one wants to spend the first few days of his or her vacation recuperating from the plane trip. And you business travelers who cross multiple time zones frequently would like to arrive with a fresh, productive outlook instead of feeling so drained. Not to mention the insomnia, irritability and fatigue that may follow. Well, I have great news that you don’t want to miss… the U.S. Department of Energy’s Argonne National Laboratory has figured out a way to help leave the jet lag behind when you travel across three or more time zones. It’s called the Anti-Jet Lag Diet.
According to research reported in Military Medicine soldiers being deployed across nine zones who followed the Anti-Jet Lag Diet were 7 to 16 times less likely to experience jet lag. According to Argonne spokesman, Dave Baurac, the Anti-Jet Lag diet has helped the CIA, President Ronald Reagan, our soldiers and many others. He says that The Anti-Jet-Lag Diet focuses on the body’s natural clock or circadian rhythm and some of the same time cues that cause jet lag. These time cues include meal times, sunset and sunrise, and daily cycles of rest and activity.
Prior to travel, the Anti-Jet-Lag Diet alternates days of moderate feasting and fasting to help speed your body’s adjustment to a new time schedule. These days of feasting and fasting also vary the intake of protein and carbohydrate to affect the production of neurotransmitters or brain chemicals which help the body feel more alert or prepare for sleep.
This is part two on the gluten-free diet so if you missed part one you can read the blog here on our site or listen to the podcast. Did you know that the glue on envelopes, imitation seafood and gum may contain gluten? To really make the gluten free diet work for you, it’s important to know all the ins and outs particularly where gluten hides in products that you might not think about.
Last week I said that in celiac disease, the tiniest amount of gluten can set you off and harm your intestines. As a reminder, one easy way to recall the categories of food to avoid is the word BROW like your eyebrow. BROW reminds you of the dangerous proteins including barley, rye, oats and wheat…BROW. Remember wheat free is NOT gluten free. Wheat free can contain barley, bulgur or other grains with gluten. Some other grains that contain gluten include wheat bran, graham flour, spelt and triticale (a cross of rye and wheat), malt and malt extract (so this means if you’re a beer drinker, you want a gluten-free beer).
I also mentioned the update on oats. In the past, oats have been restricted because of cross-contamination. Oats were usually contaminated with wheat, barley or rye during harvesting and processing. Studies from the past 10 years have found that for most people eating oats in moderate amounts, meaning about ½ cup of dried oats is safe. A growing number of celiac organizations and health professionals allow oat consumption in the gluten-free diet. More good news: various food companies are offering pure, uncontaminated oat products.
Don’t forget, there are many foods you can eat on a gluten-free diet. In fact, there are more things you can eat on the gluten-free diet than items you must avoid. As a reminder, foods you can eat are:
Plain meat, processed meats or meats with sauces, marinades, etc, may contain gluten
Seafood and poultry
Dairy products unless they have gluten ingredients added to them
Fruit
Vegetables
Nuts
Rice Potatoes Corn Beans
Alternative grains: millet, quinoa, amaranth, buckwheat, and teff
Flours from rice, potatoes and beans, along with flours from alternative grains can be used in baking so check out the recipes on sites such as: savorypalate.com or the Celiac Sprue Association. If you like to cook, you’ll find you can make most anything gluten-free with some modifications.
Many stores carry a range of gluten-free cookies, pastas, bread using rice flour, arrowroot, potato and tapioca.
If you crave the occasional treat there are candies, ice creams, chips and other gluten-free specialty products such as carrot cake, pecan pie, brownies and scones available. Read the labels closely because when gluten is removed, other items such as more fat and unhealthy fats can be added.
Becoming a label sleuth is the smartest move you can make as gluten hides in all types of products beyond wheat, rye and barley. Gluten can hide in foods and non food items that you might not think about.
Where does gluten hide? Processed foods particularly deli meats, hot dogs
Malt vinegar and soy sauce
Vegetable cooking spray
Tomato pastes
Spaghetti sauces
Veined cheeses such as blue cheese may contain gluten
Vitamins and medications
Imitation seafood
Instant or flavored coffees and teas
Beer
Soup, salad dressing
Gravy and sauces thickened with flour
Glue on postage stamps and envelopes
Chewing gum
Some lotions, creams and cosmetics
Terms to watch out for that may contain gluten: Corn starch and wheat starch
Dextrin
Modified food starch
Malt or maltodextrin
HVP or hydrolyzed vegetable protein
HPP or hydrolyzed plant protein
Emulsifier and stabilizer
Natural flavoring
Fillers
Durum flour
Couscous
Semolina
Spelt
Big changes coming in the food label for those on gluten-free diets. In 2006, the first phase of the Food Allergen Labeling and Consumer Protection Act went into effect. Food products containing any of the top eight allergens of which wheat is one, must include an allergen statement on their labels. The second part of this Act which is in final stages will define gluten-free for the purpose of food labels inclusive of language which states how much gluten is allowed in a gluten-free product. Right now the consideration is under 20 ppm. Gluten-free labeling will be voluntary but once a final federal definition is in effect, if a manufacturer wants to label a product as “gluten-free,” the food with this gluten-free label must meet the regulatory definition.
The gluten-free diet is not only workable but very livable. It will take you some time up front, but the rewards for your body will be worth it.
Did you know that the glue on envelopes, imitation seafood and gum may contain gluten? The vast majority of you who are following a gluten-free diet are doing so because you’ve been diagnosed with celiac disease also referred to as CD or non tropical sprue. Some of you may have chosen a gluten-free lifestyle because you feel you have a gluten intolerance or someone in your family has autism and you want to see if a gluten-free diet will help. Researchers at the University of Texas Medical School in Houston are conducting a clinical study, part of a number of clinical studies, to determine if the elimination of some foods, like gluten containing foods, truly have an effect on autism. I’m focusing on celiac disease today since for you a gluten-free diet is not a choice. It’s a diet for life. A gluten-free diet is the only treatment for celiac disease.
I want to say right up front that if you have celiac disease life as you know it is NOT over. It’s OK to feel upset, frustrated, down, sad, mad or a myriad of other emotions tied to a diagnosis of celiac disease. But your diet, the gluten-free diet, can not only make you feel better but it’s so much easier to follow than just a few years ago. Plus, when you live a gluten-free lifestyle, most of the complications associated with celiac disease can be prevented. Yes, you will have to give up some food items that you may love but you can find new ones to replace them. Yes, there’s a learning curve for the gluten-free diet. Yes, it takes extra work and detailed shopping. Yes, you have to change what you eat for the rest of your life. But there is so much accurate information available on the Internet to help guide you and I’ll give you some websites to check out. Also, there are more gluten-free foods available in stores and online than ever before and they taste good….not like a cardboard box. You know what I’m talking about…that flat, pasty, no flavor taste that is awful. You can live a gluten-free lifestyle and live it well.
Celiac disease is an autoimmune disorder that attacks your small intestine. Autoimmune basically means that your body turns on itself. Specifically your intestine is damaged by the protein you eat found in wheat, rye and barley. Collectively this protein is referred to as gluten. Any food item which contains gluten is like poison to your small intestine. This intestinal damage makes it difficult to absorb the nutrients from food such as vitamins and minerals. Celiac disease does run in the family and can show up in people with Type 1 diabetes, Down syndrome and thyroid disease. CD can be tough to diagnose because the symptoms are so variable, can occur at any age (even in the elderly) and often involve other organ systems besides the gastrointestinal tract.
Symptoms can range from bloating, gas, diarrhea and weight loss to anemia, lactose intolerance, mouth ulcers, bruising, joint pain and more. Because the symptoms vary person to person, CD is often misdiagnosed and it’s not uncommon for someone to have celiac disease for 8-10 years before it’s diagnosed correctly. A skin condition called dermatitis herpetiformis or DH, often seen with CD, is celiac disease showing up on the outside of your body, on your skin. DH is an itchy, burning rash where small blisters form and then become erosions. This rash might appear on the scalp and back of the neck, knees, elbows and upper back. Today we have better blood tests for diagnosing CD but they’re not foolproof. The only definitive diagnosis for celiac disease is a small intestinal biopsy. The skin rash DH is also diagnosed by biopsy where a skin biopsy is taken in an area close to the blisters. A gluten-free diet can interfere with obtaining an accurate diagnosis so never start on the diet until you’ve had the blood test and biopsy.
With Celiac disease, the tiniest amount of gluten can set you off and harm your intestines. One easy way to remember the categories of food to avoid is the word BROW like your eyebrow. BROW reminds you of the dangerous proteins including barley, rye, oats and wheat…BROW. Remember wheat free is NOT gluten free. Wheat free can contain barley, bulgur or other grains with gluten.
In the past, oats have been restricted because of cross-contamination. Oats were usually contaminated with wheat, barley or rye during harvesting and processing. Studies from the past 10 years have found that for most people eating oats in moderate amounts, meaning about ½ cup of dried oats is safe. A growing number of celiac organizations and health professionals allow oat consumption in the gluten-free diet. More good news: various food companies are offering pure, uncontaminated oat products.
Where can you find the information that you need to get started now? There are many terrific websites to start with that will lead you to others.
If you have questions that need answers and want a personalized gluten-free diet, consider making an appointment with the nutrition expert, a registered dietitian. You can search for an RD in your area at the American Dietetic Association homepage.
Do you ever feel bummed because you’re working so hard…doing everything right to lose weight and nothing happens? I was talking to a girlfriend the other day that I went to college with and she said to me, “I’m so frustrated. I just can’t seem to lose any weight and I’m trying to do everything right. What am I doing wrong?” There are several pitfalls that can cause any diet not to work. Family Circle Senior Editor Margit Ragland joins me on the podcast this week to talk about these diet downfalls.
I had a chance to see Margit last week in New York. Margit attended an editors’ event sponsored by one of my clients, Target. We had such fun talking food and nutrition and of course, eating!
OK, diet downfalls. I think many of you probably feel like my girlfriend. You’re frustrated and are not sure why the weight isn’t coming off. Some of these potential downfalls truly can sabotage the best attempt to lose weight.
1. Diet downfall: You eat a small breakfast.
Undo the damage: Aim for a breakfast of roughly 400-500 calories. Be sure to include a lean protein and a high fiber carb such as peanut butter on a whole grain bagel or piece of whole wheat or rye toast. The Weight Control Registry’s research shows that the most successful losers eat breakfast regularly which also seems to help them eat less later on in the day.
2. Diet downfall: You skip meals.
Undo the damage: If you skip breakfast or lunch, you will want to eat the door off the refrigerator and forget about nutrition or portion control. It’s out the window. Hunger takes over and that’s all you can think about. Try not to go longer than four hours without a snack or meal. Your energy level will stay up and your cravings/hunger will go down.
3. Diet downfall: You eat only so-called superfoods.
Undo the damage: Bottom line: you must eat less than you burn off. Even healthy foods such as nuts, avocados and dried fruit can wreck your diet if you eat too much. So practice portion control. Use your hand as your guide. A thumb is a good portion size for salad dressing and two thumbs for nuts or avocado. Use your fist for a serving of rice or potatoes, your palm for protein.
If you’re a regular blog reader, you know that Steve Holbrook, WDBO’s Program Director, was my guest this past January and April on the podcast. Steve heard me discuss the research on protein and weight loss during my radio segment and he took it on as his personal weight challenge around March or April. Steve is the perfect example of a super busy guy who made a personal decision to change his eating habits, weight and health regardless of his crazy schedule…. which he knew wasn’t going to change.
Be sure and listen this week. Steve has lost and kept off 10 pounds in the last 4 months. He talks about his struggles and successes and how he has made the changes that are working for him so well. To celebrate, he has bought new clothes which are a size smaller than he wore before. That’s one great feeling.
Steve told me that he is now working to decrease his portion size of meat to a more realistic four ounces. He uses the golfer strategy of ‘thinking about your shot’ to set his mind on what he plans to do and how. He’s motivating, real world, honest and open about his weight struggles. You don’t want to miss our conversation.
By the way, in case you are wondering just how many calories you need per day, try this simple estimate.
How many calories do you need in a day?
If you’re a lounge lizard: your weight x 10
If you only exercise on the weekend: your weight x 13
If you work out a half-hour most days: your weight x 15
If you work out an hour most days: your weight x 18
Remember, to lose one pound a week which is equal to 3500 calories, you need to cut back or burn off 500 calories per day.
How often do you jump on a plane and cross multiple time zones? For millions of you, the loss or gain of daytime or nighttime hours can be exhausting to your mind and your body. It’s called jet lag. You’ve heard the term and probably experienced it. What I don’t like about jet lag is that it can really have a negative effect on your travel experience. No one wants to spend the first few days of his or her vacation recuperating from the plane trip. And you business travelers who cross multiple time zones frequently would like to arrive with a fresh, productive outlook instead of feeling so drained. Not to mention the insomnia, irritability and fatigue that may follow. Well, I have great news that you don’t want to miss… the U.S. Department of Energy’s Argonne National Laboratory has figured out a way to help leave the jet lag behind when you travel across three or more time zones. It’s called the Anti-Jet Lag Diet.
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