celiac

Addicted to Fitness Show Notes – The Pros & Cons of a Gluten-Free Diet

It appears that gluten has become public enemy number one in the world of nutrition. If it seems like more and more people are adhering to the gluten-free diet, it’s because they are. According to a 2016 Medical News Today article, around 1.6 million people in the United States follow a gluten-free diet without having been diagnosed with celiac disease. We dive into this stat and many more related to the gluten-free diet in this week’s Addicted to Fitness podcast.

Before we jump into our gluten-free discussion, Shannon and I recap our training for the week. Most of my exercise related activity was focused primarily on hurricane prep.  All the lifting, drilling, digging and carrying awkward loads mirrored a lot of the functional strength training I normally do at Tampa Strength (website link). It’s almost like I’ve been training for the hurricane.

Shannon on the other hand was participating in a much more structured exercise program. We’ve been talking about it a lot in the past several episodes and it has finally come to a culmination. Shannon has completed her Bella Prana yoga teacher training program. Eight months of immersion weekends, at home projects, leading & assisting her own classes and taking numerous yoga classes finally came to an end with a final “exam.”

Her exam consisted of constructing and leading another student through a 1-on-1 yoga session. The other student happened to be pregnant, which allowed Shannon to use the prenatal techniques that she has grown so fond of throughout her program. She passed her final and is now a 200 hour certified yoga teacher and couldn’t say enough good things about the program and the relationships she developed with her fellow classmates. Click here if you’re interested in learning more about the Bella Prana teacher training program.

Upon completing our training recap, we jump right into our gluten-free diet discussion. The vast of the majority of the info we refer to in our discussion comes from that 2016 Medical News Today article I referred to earlier (link). For those that are unaware, gluten is a protein found in wheat, barley, rye, and triticale (a combination of wheat and rye).

Gluten-free foods are especially important to individuals who have celiac disease, which is an autoimmune response that attacks the lining of the small intestine. This can lead to celiac sufferers to be unable to effectively absorb nutrients into their bloodstream, which can lead to anemia, delayed growth, and weight loss.

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Almond meal frequently used in gluten-free recipes

It appears that individuals with celiac disease aren’t the only ones suffering due to gluten. There is an estimated 18 million people in the U.S. that have some form of gluten intolerance – referred to medically as non-celiac gluten sensitivity (NCGS). The symptoms associated with NCGS include bloating or gas, diarrhea, fatigue, headache, “brain fog,” and itchy skin rash.

However, eating gluten-free isn’t without its pitfalls. Shannon and I present the benefits & disadvantages of eating gluten-free for those with NCGS. You’ll have to listen to the episode to hear the full list of pros and cons, but if you’re interested in learning more about celiac disease and gluten-free cooking, I’d suggest you listen to the past ATF with gluten-free cookbook author Anna Vocino (episode link).

We wrap up this week’s podcast describing several gluten-free grain substitutes including quinoa, flax seed and buckwheat. FYI – many foods are naturally gluten-free, including fruits and vegetables, fresh eggs, fresh meats, fish and poultry (not marinated, breaded, or batter-coated), unprocessed beans, seeds & nuts, and the lots of dairy products, which conicide with Shannon and I’s proclivity to whole, unprocessed foods.

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If you follow a gluten-free diet and want to add any pros or cons to our list, feel free to send them to us via email (elementaltampa@gmail.com) or by reaching out to us on social media (FacebookInstagram or Twitter). We’d also really love, Love, LOVE it if you gave us a rating & review on iTunes (link) OR our brand new Facebook page (link).

We’ll be back next week with an interview episode featuring our first repeat guest. Thanks for listening and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2#episodeGuid=486bb77f8f4f0f6d4e74e0c8e1ffe155

SoundCloud: https://soundcloud.com/nick-burch-702220833/the-pros-cons-of-a-gluten-free

Website: http://addictedtofitness.libsyn.com/the-pros-cons-of-a-gluten-free-diet

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What’s on the menu – Celiac disease or not, this gluten free item is a must

I do my best to avoid anything made with refined wheat flour. Over the past decade, I’ve heard that the overconsumption of this item can contribute to detrimental health issues like type 2 diabetes, obesity and “gastric distress” (all listeners of the podcast know what that means). BUT, I’d be lying if I said I never touched the stuff. Fortunately for me, I don’t have a pronounced sensitivity to gluten, but there are those individuals who can’t even look at fresh-baked bread without getting a stomach ache.

Individuals who suffer from celiac disease have an inflammatory response whenever they ingest the gluten protein from wheat, rye, barley and other related items. This inflammatory response can result in several side effects ranging from bloating and gas to anemia and/or osteoporosis (source).

Author and podcaster Anna Vocino described her trials and tribulations with celiac disease on a past episode of Addicted to Fitness (episode link). Living with this disease forced her develop numerous gluten free and grain free recipes which ultimately lead to the creation of her cookbook Eat Happy (link). The pantry item that Anna and other celiac sufferers seem to use as their preferred wheat flour substitute is the menu item we’ll be highlighting today.

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Almond flour is made up of exactly what you think: ground up almonds. Usually the almonds are blanched, skins removed then finely ground.

One ingredient and minimally processed.

If that’s not enticing enough, almond flour’s nutrition facts essentially mirrors that of blanched almonds. One ounce contains 14 g of fat, 6 g of protein & carbs and significant amounts of important vitamins and minerals. Enriched (nutrients added) wheat flour on the other hand contains 0 g of fat, 3 g of protein and 21 g of carbs in the same serving size.

In addition to being gluten free, a single ounce of almond flour contains over 30% of our daily value (DV) for both Vitamin E and manganese. Both nutrients can boost insulin sensitivity which is extremely important to individuals that have problems controlling their blood sugar. Almond flour is also a good source of magnesium, which studies have shown can help decrease blood pressure (source).

I feel that it is important to mention that there is also a product known as almond meal which is made from almonds that still have their skin and is not as finely ground. I mention this because many of the sources I gathered my almond info from suggested that the skin of the almond contains many of its beneficial antioxidants (source). However, the terms “flour” and “meal” are often used interchangeably. A tell-tale sign that you’re buying almond meal is the tiny pieces of brown skin in the mixture (see below).

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Whether you use almond meal or flour, the point is you are using a product that will have less of a damaging effect on your body than regular wheat flour. Both Shannon and I have a preferred use of both products: Shannon loves using blanched almond flour to make paleo “friendly” almond cookies, while I like using almond meal to coat baked chicken or fish.

If you haven’t tried almond flour or meal yet, give it a shot. Its mild flavor won’t overwhelm any dish you use it in. If this post inspired you to give it a try, we’d love to hear what you think of it. If you are already an almond flour user & lover, please feel free to send your favorite recipe our way. You can email them to elementaltampa@gmail.com or post them to our social media pages (FacebookInstagram or Twitter). I also encourage everyone to check out our friend Anna’s book Eat Happy for more healthy recipes.

An Interview with Cookbook Author Anna Vocino

I have to admit, Shannon and I were not in the best physical condition while recording this week’s Addicted to Fitness podcast. We had just returned from the One Love. One Pulse. charity yoga event. As far as charity events go, this was the most intense one we had ever been to. Two other ETT members, Adrien and Casey, joined Shannon and I as we performed nearly two hours of continuous sun salutations, and if you don’t know what a sun salutation is, please check out the video below. As physically demanding as it was, I was extremely happy that ETT was able to contribute to such a worthy cause. I was also extremely happy that the majority of this week’s episode consisted of an interview with cookbook author Anna Vocino.

Anna has wide range of expertise. She’s and actress, stand-up comedian, podcaster and cookbook author. During the interview, she explains how her Celiac disease diagnosis in 2002 lead to her creating a multitude of delicious recipes that contain little to no sugar, grains and/or gluten. We also discuss the best way to influence others to eat healthy and Anna gives out one of her favorite recipes from her cookbook Eat Happy. You can hear more from Anna on the Celebrity Fitness Trainer podcast with Vinnie Tortorich and get more of her recipes at annavocino.com. The digital version of Eat Happy will be available for purchase August 16th, but you can pre-order it today on Amazon.

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Image courtesy of annavocino.com

I really enjoy interviewing experts in the field of health and fitness and I hope you all enjoy listening to these interviews. If you do, please leave us a rating or review, and if you really love us, please share the Addicted to Fitness podcast with a friend. Here’s to a happy and healthy week!

Links to this week’s podcast

iTunes: https://itunes.apple.com/us/podcast/interview-cookbook-author/id1121420986?i=1000373525897&mt=2

Android: http://subscribeonandroid.com/addictedtofitness.libsyn.com/rss

Website: http://addictedtofitness.libsyn.com