SKIN DETOX: Go Gluten-Free...the Right Way

In 10 years you'll think about gluten the way you think about cigarettes. 

Gluten is a protein found naturally in many foods. It is also mixed into processed foods. While gluten intolerance is commonly associated with Celiac disease, many people do not realize that sensitivity to gluten is common among many people without Celiac disease, and has been linked to many other health complications. Gluten intolerance is a growing epidemic.

The human body has a difficult time breaking down gluten; however, attributing symptoms to gluten intake can be difficult for people because it has become a staple in the American diet. Recurring stomach pain, rashes, or fatigue should not be ignored; heart disease, Alzheimers, inflammatory bowel disease, and autoimmune diseases are only some of the health problems which gluten intake can cause. Eliminating gluten from the diet entirely is the only way to prevent its complications.

Gluten intolerance is often associated with stomach discomfort and digestive problems, however, it can also cause other symptoms without causing severe stomach upset. Other symptoms have frequently been linked to the following skin conditions:  

- Red skin rashes on the face that burn or itch

- Acne

- Red skin blemishes resembling acne

If you suspect that you are sensitive to gluten, eliminate it from you diet completely for at least two months to see if symptoms improve. Consult with your primary care physician or dietician prior to starting your new diet to ensure that you will be still be able to consume essential vitamins and minerals.

Understanding which foods have gluten is CRUCIAL to avoiding it entirely. Some food labels mention that gluten is included while others do not; gluten is often “hidden” within other ingredients listed on nutrition labels, so be sure they are truly gluten free before eating them!

Foods that are allowed:
Vegetables
Most dairy products
Unprocessed legumes (beans, nuts, seeds)
Fresh meats
Fresh fish
Fresh poultry
Rice
Buckwheat
Corn and cornmeal
Rice flour
Soy flour
Corn flour
Potato flour
Bean flour
Quinoa
Soy
Tapioca
Flax
Teff
Amaranth
Arrowroot
Sorghum
Pure apple cider vinegar
Pure balsamic vinegar
 

Foods to avoid:
Wheat
Barley
Oats
Rye
Spelt
Kamut
Pizza
Pasta
Breads and rolls
Processed lunch meats
Seasoned rice mixes
Salad dressings
Potato chips
Tortilla chips
Wraps
Malt, malt flavoring, malt vinegar
Triticale
Bulgar
Durum flour
Farina
Graham flour
Beer
Cakes & pies
Candy
Cereals
Cookies
Crackers
Croutons
French fries
Gravies
Imitation meat or seafood
Matzo
Soup

Sodium, the sneaky ingredient in foods you wouldn’t expect!

About 90% of Americans eat or drink too much sodium. According to recent data from the Centers for Disease Control and Prevention (CDC), almost half of the sodium intake of Americans can be traced back to 10 foods you might not suspect:

1. White bread  and rolls
2. Lunch meats, including deli turkey and ham
3. Pizza (frozen or restaurant)
4. Poultry
5. Soups
6. Sandwiches 
7. Cheese
8. Meat dishes
9. Pasta dishes
10. Salty snack foods, such as potato chips, pretzels, and popcorn

The U.S. Dietary Guideline for sodium is less than 2,300 mg of sodium daily for most adults, and less than 1,500 mg of sodium for individuals with a higher risk of heart disease and stroke. The CDC reports that, despite these recommendations, Americans consume about 3,300 mg of sodium daily from food alone, not including the sodium from added table salt!

Consuming too much sodium can often lead to: 

• High blood pressure, which increases the risk of heart disease and stroke
• Dehydration
• Water retention, which causes swelling and puffiness 

Reducing the amount of sodium you consume is guaranteed to make you feel and look better, in addition to reducing your risk of heart disease or stroke. Get rid of those puffy eyes by managing your sodium intake with the following tips:

1. Avoid processed foods, such as canned vegetables, soups, sauces, dressings, gravies, boxed foods, cheeses, etc. More salt is added to these foods to improve taste & increase shelf life! 
2. Do not add extra salt to your meals. Season your foods with fresh herbs or seasonings that are sodium-free, such as “Mrs. Dash” 
3. Read labels of foods and compare sodium levels in different brands of foods
4. Eat more fresh or frozen fruits and vegetables (without sauces!)
5. Prepare your meals at home instead of eating out or eating processed foods
6. Drink more water! 
7. Avoid drinking alcohol, juices, and soda. 

10 Great Foods to Help you Get your Protein Intake

Whether you're a vegetarian , or not there are lots of tasty meat-free sources of protein that also pack additional health benefits. Read through the list of the top 10 vegetarian sources of protein below and tell us your favorite in the comments.

Read this article for a list of 10 great foods to get your protein.