Transitioning to a gluten-free diet can be a challenge! For the growing number of people diagnosed with gluten intolerance (known as celiac disease) a gluten-free diet can open the door to improved health and quality of life. Gluten–the protein found in wheat, rye and barley–can lead to symptoms ranging from digestive and autoimmune disorders to a greater risk of intestinal cancer. If you have recently been diagnosed with a gluten intolerance, transitioning to a gluten-free diet will take time, commitment, and the giving up of mostly likely many of your favorite foods.  The good news is that the results are often well worth the new lifestyle! 

Here are a few tips to help with your transition of going gluten-free:

1. <:section><:section>Remove any food items containing gluten from your cupboards, making sure to look for hidden sources of gluten like malt in ingredients lists. Visit websites like celiacsolution.com or celiac.org for a complete list of gluten-containing ingredients and foods. Clean your oven, cupboards, utensils and pots and pans thoroughly and replace your toaster–just a few bread crumbs can wreak havoc for celiac sufferers.

2. Check for gluten in nonfood items as well. Wheat is used as a thickening agent in a wide range of products, from beauty care items like lipstick, lotion and shampoo, to art supplies and even lickable envelopes. Read ingredients lists closely, contact the product’s customer service departments with questions and visit sites like celiac.com for a list of celiac-safe products.

3. Focus your food shopping on natural foods like fruits, vegetables, meats and gluten-free grains like rice and quinoa. Read labels carefully, as items ranging from salad dressing to frozen french fries often contain gluten. Most dairy products are gluten free, but many celiac sufferers also have a lactose intolerance, so if this is the case with you, avoid dairy products and opt for soy substitutes instead. Many grocery stores now offer gluten-free versions of traditional wheat products like bread, pasta, waffles and even easy mixes for cookies and cakes. Search websites like celiac.org for lists of gluten-free products to take with you on your shopping trip and recipes for gluten-free alternatives to your favorite wheat-containing foods.

4. Research gluten-free restaurants online when you’re planning a night out. Look for an upcoming post on some Twin Cities options!

5. Get your friends and family in on the act by informing them of the importance of following a gluten-free diet and the improvement it will make on your health and well-being.

6. Don’t be afraid to ask for help!  Dr. Schaffer lives by a Gluten-free diet and loves to answer questions or share advice!  Looking for some great recipes? A lot of the Weekly Recipes posted on this blog are gluten-free! 
Read more: How to Transition to a Gluten-Free Diet | eHow.com http://www.ehow.com/how_6929696_transition-gluten_free-diet.html#ixzz1hy0I4nPL

Dr. Schaffer will be presenting a new workshop on Food Based Workout Recovery at CrossFit St. Paul, Saturday, October 22nd at noon.  Are you a CrossFit member?  Stop by and check it out!

Learn Paleo-Friendly methods to:
•Fuel up for your workouts – the essential
carb:protein ratio
•Which foods you should avoid before exercise and
which food you should include.
•Nutritional strategies to promote post-exercise
recovery.
•Eating to build and repair muscle tissue, maximize
performance, improve recovery time.

For more information click here. 

Hope to see you there!

You are what you drink.  Not all calories are the same, especially when it comes to the calories you drink. Most people tend to revolve their diet plans around the foods they consume, often forgetting that what they drink on a daily basis is just as important.

Countless drinks on the market tend to be very high in sugar content, which we all know eventually turns into fat, derailing our weight-loss goals.

Some drinks are also loaded with tons of calories that often can be just as high as an entire meal. Learning what drinks to watch out for and which ones to consume can make a big difference in your overall weight and health. Let’s take a look at a few healthy options that can help you meet your long-term goals.

When it comes to finding the perfect drink to complement your healthy eating goals, the number-one thing you need is WATER!

Here are 5 Tips you should think about when it comes to what you drink: 

1. Avoid drinking beverages that provide large amounts of calories and sugar. Many sodas, sports drinks, juices, and fruit drinks also contain corn syrup, artificial dyes, and flavorings that your body doesn’t need. Stick to drinks with the fewest and most natural ingredients.
2. Lighten coffee or tea with nonfat milk instead of cream or creamer. Add flavor and brightness with a dash of cinnamon.
3. If you need a fizzy drink, add a splash of juice or lemon slices to plain sparkling water. Watch out for sodium levels in these drinks! Make sure to pick brands with no or low sodium.
4. Order the smallest size beverage available when ordering out.
5. Try not to reuse plastic bottles ,as there is a risk of bacterial growth. If you buy water in plastic bottles, transfer it to a glass pitcher or reuse glass or stainless steel water bottles.

Looking for some nutrition advice? Grand Health Chiropractic & Wellness Center offers Nutrition counseling.  Give us a call and ask one of our friendly staff for details.

Source: http://toyourhealth.com/mpacms/tyh/article.php?id=1457&pagenumber=1