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Why is everything going Gluten Free?
In the last few years an increasing % of people are being diagnosed with gluten sensitivity, lactose intolerance, or wheat allergies. I personally have had many clients benefit after making significant changes to their nutritional habits relative to these issues. It is not easy and commands discipline checking labels and being sure your're following the guidelines.
Main stream medicine is becoming more aware of the issues around these conditions, however, there continues to be unknown issues. One such issue is until your diagnosed, at what point is it a clinical issue? I would argue that many who are over eating such foods for a long period of time will develop sensitivities. I have always believed and continue to believe that variety in our nutritional habits is a key to success. If you have not had that variety you may need to get involved in a healing process or process of change that allows for improved health.
Symptoms you should be aware of that can be signs of these conditions include; high blood pressure, high cholesterol, headaches, insomnia, IBS, chronic sinus and ear infections, emotional stability, fatigue, poor focus, excessive mucous production, eczema, poor weight loss or excessive gain in a short period of time, and compulsive eating.
If you think you may have an issue with this you need to become educated on how to change appropriately. I can connect you with and expert or point you in a good direction if you need.
Protein, how much is enough?
This is a question I get almost daily!
Protein is comprised of amino acids that are required for immune system strength and tissue/cellular repair from exercise and just existing. Also, amino acids are building blocks for our hormones, enzymes as well as supporting overall metabolic processes in our bodies. Our bodies are constantly using proteins that come both from our diet and from tissue breakdown in our body.
Typically, the more intense and longer you exercise the greater the amount of protein is needed. Please note that individuals with renal kidney disorders, liver disorders, or other digestive health issues should consult their physician or registered dietitian for recommendations.
Keep in mind that protein does have caloric value. One gram of protein equals 4 calories. If your purely adding protein to your diet thinking your're going to build more muscle you may just be adding fuel to an engine that does not need it. You have to be involved in an adequate exercise program that provides variation and stimulation for adaptation to occur. So, be careful that your approach is balanced and does include adequate and appropriate carbohydrates and fats!
So, how much is enough? Well, below I will list the following suggestions based on activity level and listed in grams per (kg) of body weight per day.
- Sedentary / .8 / .8
- Light-Moderate / 1.0 / 1.0
- Teen Athlete / 2.0 / 2.0
- Endurance Athlete
- Recreational /.85 / .84
- Moderate /1.2 / .90
- Elite Moderate / 1.6 / 1.2
- Elite Heavy / 2.0 / 1.7
- Untrained /1.7 / 1.3
- Trained / 1.2 / .90
Use of nutritional supplements are always a second choice to whole foods (meat or vegetarian sources). However, due to most peoples' lifestyle, supplements can be a practical choice if needed to balance out life and balanced nutrition.