Nutrition & Fitness

Can Gluten Affect Your Diet?

Can Gluten Affect Your Diet?

You see it everywhere, gluten-free foods advertised with banners on bags and boxes. If gluten is a problem for you, you probably welcome that help when you’re shopping. Gluten is a protein. It’s found in wheat that can have several other names, such as bulgar, graham flour, kamut, spelt, durum flour, semiola and farina. It’s also found in barley, rye and a cross between wheat and rye called triticale. Just because a product is gluten-free, it doesn’t mean it’s necessarily healthy. Sometimes products marked gluten free, like potato chips to make you feel like you’re eating healthier junk food.

If you’re sensitive to gluten, you may have stomach problems.

There are a lot of names and types of gluten sensitivity. Wheat allergies, celiac disease, and gluten intolerance are a few. Some are more severe than others are. Each one varies and may include bloating constipation, diarrhea. However, severe problems may include abdominal pain, exhaustion, blistering skin or other dermatitis, depression, weight loss, anxiety, iron deficiency, numbness of appendages, brain fog, auto-immune disorders and muscle pain. That’s when removing gluten from your diet is important.

In most cases, people with a gluten intolerance will gain weight when going gluten-free.

Because of the diarrhea and stomach upset, people with gluten intolerance often lose weight. However, it’s not a healthy way of losing it, since it’s mostly through fluid loss and lack of nutritional absorption. When gluten is restricted, the body returns to normal and slowly weight is regained. The bloating that often occurs with gluten intolerance disappears, so some people find their clothes fit better, and they look thinner and healthier.

If you’re not gluten intolerant, a gluten free diet may help you indirectly.

Many of the foods that cause weight gain are often made of processed wheat, fat and sugar, so giving up gluten means eating none of those. That immediately can lead to weight loss if they’re not replaced with other high calorie foods, like those gluten-free potato chips. If you replace them with whole foods like fresh fruits and vegetables, you’re on track to a healthier lifestyle and will lose weight, not because you’ve given up gluten, but because you’re eating healthier.

  • If you have symptoms of celiac disease, immediately see you physician to avoid irreparable damage to the body. Discuss your diet with your health care professional and see if going gluten-free will help.
  • You’ll improve your overall health with a gluten-free diet, especially if you’re a junk food junkie. Cut out food with added sugar as well to get the full benefit of a healthy diet.
  • Ensuring you get adequate fiber and nutrients can be difficult when you give up gluten. Make sure you include plenty of fresh fruits and vegetables to increase fiber and foods that contain B vitamins, iron, zinc, phosphorus and calcium, which are often found in gluten laden foods.
  • At Sci-Fit Nutrition, we can help you navigate the pitfalls that occur when you need a gluten-free diet, such as cross contamination or products you might not suspect that contain gluten, like flavored coffee, pudding, soups and soy sauce.

For more information, contact us today at Sci-Fit Nutrition

What Is Alkaline Water?

What Is Alkaline Water?

Have you watched a video or read an article about all the health benefits of alkaline water, including the potential to slow aging? The term alkaline refers to the amount of alkalinity or acid in the water. In other words, the water’s pH levels. If something has a low pH number, such as zero or one, it’s extremely acidic. Battery acid is zero and sulfuric acid is one. The scale for pH levels goes up to 14, so anything that’s 13 or 14 is caustically alkaline. Liquid drain cleaner is 14, with bleach at 13. Normal drinking water is 7, while alkaline water has a pH of 8 or 9, but that’s not all that’s necessary to be called alkaline water. Alkaline water has negative oxidation reduction potential, which makes it a powerful antioxidant. It also contains alkaline minerals.

There’s limited research on alkaline water with different conclusions.

While some health professionals suggest that simply drinking regular water is best, such as Mayo Clinic, there are studies that show there might be something to some of the claims of alkaline water users and sellers. Some claims also include immune system support, improved skin health, weight loss, a lower risk of cancer and the ability to cleanse the colon.

If you have acid reflux or want a better workout, studies show alkaline water may help.

Acid reflux can create a host of other problems, from sinus infections to aspiration pneumonia. It occurs for a number of reasons, but one of them is too much pepsin. One study in 2012 concluded that water from an artesian-well that was naturally carbonated pH 8.8 alkaline water helped inactivate the pepsin when compared to two of the most popular bottled waters. They concluded that it would be beneficial for those with acid reflux.

There are some studies that show alkaline water can potentially help people with high cholesterol and high blood pressure.

These are big claims and need further research but some studies do indicate there might be a good possibility that alkaline water is beneficial. One study showed it made a big difference in the viscosity of the blood, by reducing blood viscosity more than purified water. The thicker or more viscous blood is, the more potential there is for high blood pressure, slower blood flow that can cause plaque to stick to artery walls and blood clots to form. The more efficiently it flows, the more oxygen can go to all parts of the body.

  • The increased oxygen delivery from the lower viscosity of the blood may help diabetes. The more oxygen released, the less acidic the cells. That aids the pancreas by reducing the work to restore pH levels, taking it away from the function of regulating blood sugar levels.
  • Some studies show it may cause problems, like lowering stomach acid that kills bacteria. Increased alkalinity could cause skin irritations, digestive problems or alkalosis.
  • The natural alkaline water from springs adds minerals and increases alkalinity. Most alkaline water purchased is made by electrolysis in an ionizer. The water quality before ionizing is important.
  • The biggest health issue with drinking too much alkaline water is not safety, but lack of minerals when made from electrolysis in an ionizer. Naturally alkaline water has all the necessary minerals.

For more information, contact us today at Sci-Fit Nutrition

Are You Still Wasting Money On Diet Pills

Are You Still Wasting Money On Diet Pills

Your smartphone really is smart. If you’ve ever notice a rush of ads about diet pills after you’ve searched for information about weight loss or worse yet, after you’ve discussed losing weight while your phone was in the room. Obesity is a problem that’s increasing year after year and so are the number of weight loss supplements and diet pills. Do they really help or are you wasting money on diet pills? Can they actually be dangerous? Here’s the scoop on diet pills and their side effects.

Do diet pills boost your metabolism?

Some diet pills contain stimulants, which do increase your metabolism, but have other side effects. At one time products that contained ephedrine alkaloids were quite popular, until they were banned in 2004 because of health issues. It was often combined with caffeine and created heart palpitations, nausea, psychiatric problems and vomiting. Using products with caffeine have remained on the market. However, drinking coffee is less expensive and can be more satisfying. Make sure your coffee has no additives, like sweetener or cream.

Get a capsaicin boost.

Where does capsaicin come from? Hot peppers. It’s what makes them hot. Rather than paying for the pills, why not spice up your cooking instead. It’s far cheaper to add chili peppers to your food and create a spicy dish, than popping pills. In fact, many of our weight loss recipes include spicy foods. You can burn up to 50 extra calories a day when you increase the amount of capsaicin in your diet. That means you’ll lose one pound in 70 days. Eating healthier is faster and far more enjoyable.

Your body turns fat into energy with L-carnitine.

Your body makes L-carnitine naturally in the kidneys and liver, but it’s also in some foods like nuts, meat, legumes and dairy. It’s good for treating other things, besides melting fat. It can help peripheral artery disease, heart disease and diabetic neuropathy. While it works to burn fat, whether a supplement helps burn more fat is questioned. What is known is that taking too much has potentially dangerous side effects such as high blood pressure, rapid heartbeat and seizures.

  • Some supplements contain chromium picolinate. If you have a chromium deficiency, it can help you, but as for weight loss, so far there’s no evidence that it helps.
  • Conjugated linoleic acid-CLA- is found in some diet pills. You can get a higher amount of it in your diet by replacing regular beef and milk products with those that come from animals that are grass fed.
  • You’ve heard the benefits of green tea for good health, so it seems like a win-win that it contains phytochemicals that also help you lose weight. Don’t waste your money on diet pills when you can drink a few cups of the real thing for less and get even more benefits.
  • Rather than paying high prices for diet pills, making a few changes in your diet can give you all the benefits with no side effects. Resveratrol can come from snacking on grapes inexpensively or you can pay a high price by buying a pill. The same is true of all the diet supplements.

For more information, contact us today at Sci-Fit Nutrition

How To Get Rid Of Batwing Arms

How To Get Rid Of Batwing Arms

If you find yourself avoiding short sleeve or sleeveless tops, it might be because your muscles are weak. Weak muscles can lead to the floppy skin that dangles under the upper arm when you raise it. It’s often referred to as batwings and can flutter in the wind if you raise your arms. While you can’t lose weight in one area by using spot exercises, it comes off all over the body, spot exercises are great for toning specific areas. You can get rid of batwing arms by doing the proper exercises for toning.

Women are more prone to batwings than men.

Batwings come from lack of tone in upper arms. Why does it happen with women more than men? There no simple answer. Part of the reason is lower testosterone levels in women, which means more fat storage in hips, thighs and upper arms and less muscle development. If you’ve lost weight recently, you might have developed batwings. It’s not fat, but excess skin that is causing the sagging. Aging can also cause the elasticity in the skin to diminish and that can cause batwings.

Whether you’re trying to lose weight or not, eating a healthy diet can help.

Eating a healthy diet can help you lose weight, while also boosting the nourishment necessary for healthier skin, including elastin and collagen. You need to accompany this effort with strength-building exercises to build the muscle tissue in the upper arms. Your upper arms have biceps in the front and triceps in the back. When the triceps are weak, batwings develop. Choose exercises that tone the upper arms, such as tricep dips or push-ups.

Create a workout that works all the upper arm muscles and vary it.

Your workout should work all the muscles in all parts of your body, but when you’re focusing on the upper arms, weights can be a great route to go. If there are exercises that require dumbbells, you don’t have to buy them. You can use plastic water bottles and fill them with sand or water. Adjust the weight so that the last few repetitions are a challenge. Tricep extensions are a great option, using a dumbbell or alternative, hold it with both hands, keeping your arms stretched directly in front of you and raise them above your head. Once there, bend your arms at the elbows, slowly lowering the barbell or alternate behind your head and then back to the original position.

  • A wall push-up is an option you can do anywhere. Stand an arm’s-length from the wall with your palms flat against it. Bend your arms slowly, bringing your shoulders toward the wall, while keeping your body straight. Then push yourself back to the starting position.
  • A chair dip can be done at the office if your chair doesn’t roll. Sit on the edge of the chair, feet flat on the floor. Lift your body off the chair and forward, then lower it until your elbows are at right angles and raise back up again to starting position.
  • Eating more protein will help eliminate batwings. Collagen is a form of protein that can help improve your skin’s elasticity and build muscles, too.
  • There are many upper arm exercises that can help you fight batwings in our collection of exercises. There are over 1,000 exercise videos with a workout planner on the Sci-Fit Nutrition App.

For more information, contact us today at Sci-Fit Nutrition

Burn Stubborn Fat

Burn Stubborn Fat

It doesn’t matter what your fitness goal, Sci-Fit Nutrition in Columbia, South Carolina, can help you achieve it. Some people want help building muscles, while others want to detox or burn stubborn fat. What you eat and the types of exercises you do makes a big difference in your results and how quickly your reach your goals. You don’t have to eat rice cakes and celery sticks to make the difference. Healthy meals that are delicious, filling and nutritious are one step to losing fat and the other is the right type of exercise.

Choose healthy options to take off fat.

Fibrous foods are excellent at filling you up, not out. Adding fiber to your diet, in the form of fresh fruit and vegetables, not only provide nutrition, but also all the nutrients your body requires for good health. It’s not just about cutting calories, it’s about choosing the right types of food that can boost your metabolism, fill you up, not out and aid in keeping your blood sugar level so you don’t have spikes and massive dips. Cutting out highly processed foods and those with added sugar is the first step to fat loss.

There are two types of fat tissues.

The body has both white fat and brown fat. Brown fat keeps the fires of fat burning going, while white fat acts like an insulation and storage area. The mitochondria of brown fat burn as much as 20% of the calories for your body. When you exercise, your body releases a hormone that’s called irisin, which turns white fat to brown fat. That helps you lose more weight and more fat.

Use exercises that burn calories, provide afterburn and build muscle tissue.

You need all types of exercise, strength, flexibility, balance and cardio. Some people focus on just one, such as cardio, running every day rather than switching around to vary the workout. That’s a huge mistake if you want to burn fat. While cardio burns huge amounts of calories, it doesn’t discriminate where those calories come from, fat or lean muscle mass. You’ll burn muscle tissue and muscle tissue requires more calories to maintain than fat tissue does, so it can actually slow your weight loss the more you lose. Strength training, particularly HIIT—-high intensity interval training— alternates intensity and burns fat quicker, particularly if you use strength-building exercises.

  • Get adequate sleep. When you don’t have enough sleep, your body produces far more ghrelin, the hunger hormone and shuts down the production of leptin, the hormone that makes you feel full.
  • Go out in the sun and get some vitamin D. Safe sunning means timing your exposure to the sun and helps build your body’s vitamin D. Vitamin D deficiency can make weight loss more difficult.
  • Don’t forget to drink adequate water. Water fills you up and ice cold water actually increases the number of calories you burn, since it takes extra calories to warm the body.
  • No matter what you do to shed fat, remember, you can’t expect it to come off in any one particular area. Spot exercises don’t work. They build the muscles in that area, but fat comes off evenly all over the body.

For more information, contact us today at Sci-Fit Nutrition

How To Wean Off Of Sugar

How To Wean Off Of Sugar

Food addiction does exist and one of the driving forces are foods with sugar. Unfortunately, almost every processed food has some type of sugar in it. Sugar makes it harder to eat healthier, since it’s extremely addictive. In fact, it stimulates the neuroreceptors in the brain that opioids do, releasing the body’s natural drugs, like dopamine, which make you feel good. It stimulates the reward center, much like recreational drugs. That makes sugar emotionally addictive, so it’s hard to wean off of sugar.

Why wean off sugar instead of going cold turkey?

Both ways help you quit, but quitting all at once is harder for some. For others, it’s the perfect route to take. Either way, you’ll be doing a great service for you body and your health. Taking small steps is the easiest technique. Start by identifying where you intake the most sugar. Is it by drinking several sugary soft drinks throughout the day, eating candy or pastries? Find the biggest offender and work on it first until you’ve broken the habit. Drink water instead of soft drinks. Switch to healthy snacks instead of candy. Do this for several weeks and then tackle another sugar bomb in your life.

Once you’ve conquered the obvious, start looking for those areas that aren’t so obvious.

Read labels. Once you start looking at the label, you’ll start to realize that just about everything contains sugar. If you opt for reduced fat items, they often beef up the flavor that was lost when the fat was removed with sugar. It explains why you’ve given up all the full fat products and still gain weight. Condiments are particularly laden with sugar, too. Sugar goes by many names, such as dextrose and fructose, learn all the names and avoid foods that contain them. Whether they’re natural sugars or man-made, they all keep you addicted.

Give up foods with refined grains, such as pasta, crackers and white bread.

Refined grains are simple carbs that break down quickly and gives the body a rush of glucose—sugar. Some even contain substantial amounts of sugar, too. That can keep you on the sugar train even longer. Try whole grain products without added sugar or opt for natural products to substitute, such as spaghetti squash for spaghetti or eggplant or zucchini slices for lasagna. Make your own zoodles or other vegetable noodles to cut back on the pasta.

  • The more sugar you eat, the less you notice the sweetness of food. Once you give up sugar, you’ll start to really enjoy the sweet flavor of fruit and probably be able to identify food with added sugar.
  • Plan your snacks. Snacks like fruit have natural sugar, but they act differently on the body. The fiber in the fruit slows down the effect of its sugar. Peanut butter on an apple or chunks of melon kept in the fridge can be quite satisfying to a sweet tooth.
  • If you have a craving for your favorite sugary treat, get active. Being active can help eliminate the desire for sugar, since it also helps produce dopamine that makes you feel good.
  • When giving up sugar, make sure you get plenty of sleep. If you aren’t tired, it reduces the chance of grabbing for a sugary treat for energy. Also make sure you stay adequately hydrated, since thirst can mimic hunger and dehydration can make you tired.

For more information, contact us today at Sci-Fit Nutrition

Ever Use A Foam Roller?

Ever Use A Foam Roller?

At Sci-Fit Nutrition in Columbia, South Carolina, we try to keep you abreast of everything that has to do with fitness. One of the latest introductions to the world of fitness is the foam roller. Foam rollers are used to self-massage and can benefit your fitness. Normally they’re long and cylindrical, but can have varying textures. Some are smooth, while others have foam projectiles. They help release trigger points and can speed the recovery of muscles by rolling and relaxing tight muscle areas known as trigger points. The process is called a self-myofascial release (SMR) technique.

Increase circulation, reduce inflammation and improve your range of motion with a foam roller.

Foam rolling is like getting a massage, which also helps relax sore muscles, while reducing inflammation. Studies show that it can reduce the potential for DOMS—delayed onset muscle soreness—when used for twenty minutes right after exercise. Since it breaks up tight areas, it helped increase range of motion, particularly when combined with static stretching. The best results were found when foam rolling and static stretching were used after every workout.

If you suffer from back pain, foam rolling may help.

It’s not hard to imagine how foam rolling helps, after all, it’s a way to self-massage and a good massage helps relieve back pain. There is one problem and that’s getting into the right position to benefit from foam rolling. It’s sometimes awkward, so taking it easy is important to prevent further injury or strain. For back pain, particularly lower back pain, keeping it in-line with the spine. If you use it horizontally or at a 90 degree to the spine, it can cause arching, which can strain the back.

Fibromyalgia can have painful symptoms and foam rolling can help.

Even if you don’t workout, foam rolling can be beneficial. Finding pain relief that doesn’t involve drugs or have side effects is important for people in chronic pain, like those who suffer from fibromyalgia. Pain can cause exhaustion, depression and stiffness that debilitates the person who has it. One small study of 66 adults who had fibromyalgia used foam rollers for 20 weeks and not only did they find they had less intense pain, they were less fatigued, less depressed, less stiff and had an increased range of motion compared to those that didn’t.

  • Temporarily hide the appearance of cellulite with foam rolling. Fat poking through the fascia causes the lumpy look. Relaxing the tight fascia can help make the cellulite less noticeable, at least temporarily.
  • If you have back pain and don’t have a foam roller, consider using a tennis ball. You can put it under your back and roll until you feel it hits the tight spots, which helps break up the knots.
  • Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.
  • Use foam rolling for large areas, like the back, calves and quads. Avoid joints like the elbows, knees and ankles, as it can cause damage or hyperextension. While foam rolling is safe for most people, talk to your doctor first if you’re pregnant or have a serious injury like a torn muscle.

For more information, contact us today at Sci-Fit Nutrition

How To Breathe While Running

How To Breathe While Running

One important facet of learning any type of exercise is the proper breathing technique. However, most people don’t focus on how to breathe while running, since it’s something they’ve been doing since they first learned to run as a toddler. Learning the right way to breathe can make a huge difference in how comfortable you are when you run and your performance. People develop bad habits as they grow that trains the body not react naturally. There are different types of breathing techniques, so finding the best one for you is important.

If you’re going out for a jog with a friend, breathing in through the nose and out the mouth is easy.

The yoga style breathing, in through the nose and out through the mouth, is easy to do if you’re putting out light effort. In fact, low effort is measured by being able to talk and run at the same time. However, it doesn’t work well as you pick up the speed, so switching to a combination of breathing in through the nose or mouth can keep you running. Practice belly breathing to help ensure your nasal breaths are deeper and you exhale more thoroughly to stay at your pace.

Belly breathing—diaphragm breathing can help build muscles to help you breathe more efficiently.

One reason people often gasp for breath is that they have shallow breathing, which causes the body to tense more and doesn’t allow for deeper breaths. Breathing from the abdomen builds the muscles that help you breathe better and inhale more air. You use the oxygen more efficiently and expel the carbon dioxide more thoroughly. You should practice it when you’re not running, since it takes a bit of time to adjust. Lay on your back with one hand on your stomach. Fill your abdomen with air by breathing in through the nose. As you expand your stomach, your diaphragm should be pushed out and down. Practice exhaling longer than inhaling.

Practice different breathing techniques and exercises.

There are many different techniques that can help improve your lung function and make you more aware of the breaths you take. One is the pursed lips, where you breathe in through the nose and out through lips that are held like you’re going to whistle. Alternate nostril breathing is a technique from yoga. Put your thumb over one nostril as you breathe in and then close that nostril with your pinky, release your thumb and breathe out through that side. Equal breathing, rib-stretch breathing, lion’s breath and numbered breathing are a few other techniques.

  • If you want to use diaphragmatic breathing, practice five minutes a day laying down for several days. When you try to add it to your run, keep your pace slow until it’s natural, then increase your pace.
  • During high intensity workouts, like sprints, if you feel the need to mouth breathe, research shows there are benefits for both. It’s a matter of choice, but only during those high-intensity workouts.
  • One technique is breathing to match your foot strikes. Most studies suggest that matching one breath to every two foot strikes is the most favorable. Breathe in for two to three foot strikes and out for the same number.
  • Make sure your posture is perfect when you run. Poor posture can minimize your intake of air. Check your form and do exercises that help with posture if your shoulders aren’t back and head up, which lets the air flow in an unrestricted manner to the lungs.

For more information, contact us today at Sci-Fit Nutrition

Is Intermittent Fasting Right For You?

Is Intermittent Fasting Right For You?

There is a lot of confusion about intermittent fasting, which is one of the fastest growing trends. One reason is there are several types of intermittent fasting. All of these are patterns you establish where you eat little or nothing for a period, followed by normal eating and back to fasting. If you’re like most people, going without food for long periods is not appealing, but restricting food intake for short, intermittent periods may fit perfectly into your life.

There are several patterns of intermittent fasting, but three most prominent ones.

The first is a short fast for a day or two, with little or caloric intake. The second is alternating fasting days with days where you eat normally. The third and most popular, is when you restrict eating during some hours and eat regularly during others. In most cases, fasting occurs during a 16-hour period and eating occurs during an 8-hour period. That means you might quit eating at seven o’clock at night and resume it at eleven o’clock the next day, until seven that night. It’s the 8 hours of normal eating and sixteen hours of fasting.

Intermittent fasting may help you shed pounds and provide health benefits.

While most studies are on lab animals, there are some human studies. One study showed that overweight subjects that participated in intermittent fasting ate 20% less food than their counterparts in the control group. It also showed they lost 8% of their weight, showed improvement in their asthma and reduced insulin resistance. Other studies showed it might improve brain and cardiovascular health. Animal studies show it may slow aging.

Intermittent fasting isn’t for everyone.

Fasting of any type isn’t recommended for either teens, children or pregnant/breast-feeding women. It obviously isn’t good for anyone with eating disorders, those who are underweight, those with diabetes that is controlled with insulin and anyone that’s recovering from surgery. In fact, if you’re taking medication or have a medical condition, it’s always best to talk to your health care professional first. Conditions that cause a weak immune system, anyone taking warfarin, people taking prescription drugs that require food, those with a fever and anyone who is highly stressed should always consult your physician.

  • Fasting for as little as 16 hours causes the body to make changes, such as triggering the process that leads to cell repair. It increases hormone levels to burn fat stores. It increases HGH—human growth hormone, by as much as five times.
  • Intermittent fasting can trigger changes in the genes that help to protect you from disease, while also improving the potential for longevity.
  • One study shows that people who fasted intermittently, reduced their waist circumference by as much as 7%, with less muscle loss than low calorie diets. In other words, it helps shed belly fat.
  • If you choose to use intermittent fasting as a technique to lose weight, you still can’t gorge yourself at the time you eat. It’s still about the number of calories you consume.

For more information, contact us today at Sci-Fit Nutrition

Are All Grains Bad For You?

Are All Grains Bad For You?

There’s a lot of discussion about grains in your diet and whether they’re actually healthy to include or bad for you. There’s good reason. Not all grains are alike. If you’re talking about refined grains, there is no doubt that they aren’t healthy. Many grains have three parts, the bran, endosperm and germ. When the grain is processed, the starchy endosperm is what is left, milling away the bran, which provides fiber and germ, which provides the protein, vitamin, fat and minerals. That means processed grains have little nutritional value compared to whole grains. Focus on using whole grains, rather than processed ones that are bad for you.

Grains may be harder to digest, especially whole grains.

Even though whole grains contain more nutrients, that doesn’t mean they’re easy to digest. Some contain gluten, which can cause digestive problems. They may have enzyme inhibitors. The grain is a seed and seeds need the right conditions to grow, so the enzyme inhibitor, prevents enzymes that start the process until that happens. Unfortunately, you also need enzymes for digestion and it stops that process, too. Grains also contain phytic acid that can prevent the absorption of certain minerals.

Some ancient grains don’t create the same problems.

Gluten content may be one of the problems caused by grains. In which case, those with lower gluten content are better for those with sensitivities. Spelt, Kamut, Einkorn are earlier forms of wheat that are naturally low in gluten content. As noted previously, processing makes a difference. All the good things about the grain, the majority of the thiamine (B1), riboflavin (B2), niacin, pyridoxine (B6), pantothenic acid, vitamin E, calcium, phosphorous, magnesium, potassium, sodium, chromium, manganese, iron, cobalt, zinc, copper and molybdenum are stripped from the grain.

It isn’t all about gluten.

While some people with gluten intolerance and celiac disease should never eat wheat or grains that contain gluten, not all grains contain gluten. Oats don’t contain gluten, while also providing many benefits. Oats can help lower your cholesterol. They fill you up, aiding you in weight loss. Oats contain avenanthramide, which protects the heart. Brown rice is a grain and it’s loaded with antioxidants and nutrients.

  • Whole grain barley can help lower cholesterol levels. In fact, one study showed that after five weeks of eating a half-cup per day, cholesterol levels dropped by almost 10%.
  • You can improve the digestibility of grain by processing the grain right. If it’s soaked, fermented or sprouted, it helps prevent digestive problems from the enzyme inhibitors and phytic acids.
  • If you choose to sprout grains, to make them easier to digest and reduce the potential for sensitivities, it improves the vitamin B and C content, as well as the fiber, folate and amino acids.
  • For anyone that’s sensitive to grain, flour alternate options are almond and coconut flour. Almond flour and coconut flour are both extremely nutritious and has a low glycemic index.

For more information, contact us today at Sci-Fit Nutrition