What’s Up with Gluten?

Seems like everywhere you look there’s another food package labeled “gluten-free”. Is this the latest food fad or is this really a healthy choice for you? In this issue, we’ll provide you with the latest information on gluten, how going gluten-free can offer health benefits, and some things to watch out for as you make your gluten-free choices.

In the United States, wheat has been genetically modified by our agricultural practices and tends to cause many health problems. Wheat contains a protein called gluten, and these genetic changes have increased the amount of gluten in the wheat we consume. Gluten is very hard for the body to breakdown, and doesn’t always get digested completely. When partially digested gluten particles get into our blood stream, they can trigger an immune reaction causing vague symptoms like brain fog, fatigue, inflammation and achiness in muscles and joints. Some people also have obvious gut symptoms like gas and bloating.

How do gluten particles get into your blood stream? Certain conditions can damage the lining of the intestinal tract. For example, antacids, antibiotics, severe prolonged stress, not enough good bacteria, too much bad bacteria or yeast (a condition called dysbiosis) are all conditions that cause increased permeability of the intestinal lining. The lining becomes “leaky” and the gluten protein sneaks into the body, causing an emergency reaction from the immune system.

To make matters worse, the gluten protein “looks” like our tissues, so the immune system can get confused, attacking the body and causing an autoimmune disease.

For this reason, we always remove gluten during our elimination diets, whether for detoxification, for treatment of autoimmune diseases or for treating irritable bowel syndrome or digestive symptoms. You can do the experiment yourself: remove gluten for three weeks, and then eat it as a test to see if you notice any reaction. Be very mindful when you reintroduce it, paying attention to the appearance of symptoms of any kind. Sometimes you just feel puffy from the inflammation.

There are many gluten-free products on the market. Be careful to choose breads and crackers that are made from whole grains and that are rich in fiber. Sometimes gluten-free products are made with processed rice flour or potato starch and this makes them high glycemic—increasing your blood sugar in a bad way—so it’s best to avoid these. Some tips:

Go to a health food store or a healthy market like Whole Foods or Trader Joe’s to select items.  You can also find good  quality gluten-free products online.

We love quinoa and buckwheat. You can also get pasta made from these ingredients.  If you opt for rice, be sure to choose brown instead of white.

Even if you don’t remain gluten-free, it is good to eat less of it.

All of our cooking classes are gluten-free so you can learn to cook other delicious ancient grains like quinoa, millet and amaranth to add more variety to your diet.

Mind.Body.Spirit: Let Breath Work Ease Your Mind AND Your Stomach

Take a deep breath…and then let it go! When we breathe deeply, we stimulate the vagus nerve, the main messenger of our relaxation-inducing parasympathetic nervous system. The vagus nerve is connected to our digestive system as well, so when we breathe easily, we bring a robust blood supply to this area and improve digestion. This is one of the reasons that meditation practices involving breath work are so powerful. The breath is always at present time so when we focus on it, the mind moves from the worry and planning mode into the present moment. You can do a simple eyes-open meditation by just focusing on the natural rhythm of the breath – feeling the sensations as your chest rises and falls or as the air moves in and out the tip of the nose. Try it the next time you are standing in line somewhere or caught in a traffic jam, and see what happens inside!

If you want to learn more about breathing and meditation, join us for the Wednesday morning guided meditation or the Mind Body Skills Groups.

Can Acupuncture Help with Celiac Disease? YES!

Celiac disease is a serious condition that causes an autoimmune reaction to gluten which results in inflammation of the gastrointestinal tract and destruction of villi (small fingerlike projections responsible for nutrient absorption) in the small intestine. Acupuncture is very helpful for relieving the abdominal pain, bloating, and other symptoms of celiac disease. Studies show that regular acupuncture treatments can help to relieve the acute and chronic pain that many people with celiac experience.

Nutrition@BlumKitchen
Gluten-Free and DELICIOUS!

With the endless cookbooks and magazine articles on eating gluten-free, it is important not to get lost in the trend of yet another “diet”. Removing—or at least reducing—gluten is a great opportunity for mindful eating and to become more aware of all the unique tastes and textures that so many whole grains offer. In our Gluten Free 1 2 3 classes you will learn how to make the “ancient” grains, which are loaded with essential minerals and nutrients. Additionally, our new BlumKids classes for 10-16 year olds, features three gluten-free classes.

For more information: Contact Us at 914-652-7800 or visit www.blumcenterforhealth.com