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

Vitamin D

Vitamin D is an important factor in the integrity of the skin and some inflammatory diseases can be caused by vitamin D deficiency. Some of these diseases include psoriasis, Crohn’s Disease, arthritis, multiple sclerosis, and systemic lupus erythematosus.

How do you get it?

Vitamin D is most commonly absorbed by exposure to the sun. It can also be absorbed from certain foods and through supplements. You may have a vitamin D deficiency if you do not spend much time out in the sun, such as in the winter, or if you have a skin condition or history of skin cancer that restricts the amount of sun exposure you can have. Dark skinned people are also prone to having low levels of vitamin D from sun exposure. Vitamin D deficiency may also be due to low intake of foods rich in vitamin D.

How do you get vitamin D without exposing yourself to the sun?

Eat a diet high in these foods which contain a high amount of vitamin D:
tuna
mackerel
swordfish
herring
sardines
oysters
caviar
mushrooms
egg yolks
cheese
beef liver
fortified milk
fortified cereals
fortified orange juice
fortified yogurt

Vitamin D Supplements

Supplements are a great way to boost your levels of vitamin D. There are two forms of vitamin D available in supplements - vitamin D2 or vitamin D3. Vitamin D3 has been proven to increase levels of vitamin D better than vitamin D2 does. It is recommended that you take at least 600 to 800 IU of vitamin D3 per day. If you have extremely low levels of vitamin D or trouble absorbing it, then you may need to take a higher dose. You should contact your physician to assess how much per day you should take.

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.