In some ways medicine seems so advanced. In other ways, medical science is still in the beginning stages of discovering the big picture of how our body uses nutrients and how they all interact in our bodies. There are so many little components and processes that haven’t been completely explored, and many that cannot be directly observed.

Nothing works in isolation in our body. Identifying all of the processes one antioxidant or nutrient is part of or responsible for is an incredibly difficult task. Add to that the physiological differences in every unique human body and we are left making healthy decisions using general guidelines and recommendations rather than hard numbers.

To figure out what levels of any nutrient, dietary supplement or food may be best for you given your health status, activity level, current dietary intake and goals, it is important to sit down with a registered dietitian (RD) who specializes in your area of need or type of goal. If you want to lose weight, go to someone who specializes in this, if you have Type 1 diabetes and you are an athlete, go to a RD who works with diabetic athletes. There really is no substitute for a thorough analysis, including laboratory tests of existing nutrient levels that can then be integrated into a specific diet and supplement plan to get you on the right track to a balanced, nutrient-rich body.

 

Following the general guidelines is a good place to start, if you don’t feel a full nutrient-by-nutrient workup is in order. Recommended Daily Intake values for common vitamins and minerals are in most retail brands.  Be sure to check the brand out thoroughly though, so you know you’ve picked a quality brand that uses quality ingredients.

 

 

 

As always, the type of supplement you choose should depend on personal preference and compliance – what will you continue to take on a regular basis. Because, after all, if you don’t continue taking it regularly, there’s really no point in buying it to begin with!  If you are tired of swallowing yet another pill, try taking liquid supplements instead.  It does make taking your essential supplements each day a little easier, and the quality of ingredients tends to be higher grade in order to make them work well in liquid form.  Plus, they’re easy to mix into protein shakes, morning smoothies, or to take as a straight shot!

Congratulations!  You've just had bariatric surgery and you're excited to get started with your new life (or you are researching for after your surgery).  Part of that new life includes exercise.  If you want to keep the weight off, you need to make physical activity a regular part of your life.  It may be one of the most important lifestyle changes you make for long-term success. Where do you start?

 

 

Start with walking a little bit at a time...

• While you are in the hospital, the nursing staff will have you up and walking as soon as possible to help with your recovery. When you get home, you may be fatigued and that is normal. You've just had surgery! While you are at home recovering, the goal is to walk every day and every day walk just a little bit further. Maybe you can only walk to the end of the driveway and that's OK. As time goes on you will be able to walk further and longer. Just keep working at it.

Download your free Beginner Walking Chart Here!

• If you like to go to the gym or have exercise equipment at home, you will be fine on a treadmill or stationary bike right after surgery. You will want to avoid the cardio equipment that can put a strain on those recovering abdominal muscles, like a rowing machine and an elliptical if you use the arm attachments. You will want to get clearance from your surgeon for swimming or other pool exercise. Those incisions need to be healed and your surgeon will give you the go-ahead when he/she feels you are ready.
   
• Strengthening exercise is crucial to maintain muscle mass but you need to allow those core muscles to heal.  General recommendations for abdominal surgery are not to lift over 10 pounds (about the same as a gallon of milk) for two weeks. In the practice where I work we also recommend no abdominal exercises (crunches) for a month. Always check with your surgeon for clearance with any activity that involves lifting or putting a strain on those abdominal muscles.
   
• Just move!  Any exercise is better than no exercise. New recommendations from the American Society of Metabolic and Bariatric Surgery (ASMBS) include a minimum of 150 minutes a week of cardiovascular exercise with a goal of 300 minutes a week, plus strength training two to three times a week. Do what you can but do something. I have patients who are running half marathons a year out from surgery and would never have imagined that it was possible before their surgery. You may never run a half marathon but I am willing to bet you will be more active, walking further, and have more energy as you travel down the road of weight loss.

Be sure to take your supplements each and every day to help keep your energy levels up as well as getting enough protein.  B vitamins are especially helpful for energy and even help metabolism.  

Eat Smart...

Vicki Bovee, MS, RDN, LD, Wellesse Liquid Supplements Bariatric Expert

 

As a dietitian you might think I never have to battle with my weight. You would be wrong.

I have lost 25 to 30 pounds and regained it four times. I have lost 20 pounds in the last 6 months, 17 of those in the first four months, and I now weigh what I weighed in 1991. That was a long time ago and I was a lot younger. People keep asking me for my secret or what diet did I use. I have been working with weight loss surgery patients for the past 10 years and I am walking the talk. Here is the "secret."

"Secret #1"- I know from patients that boredom eating is the biggest emotional eating issue. I keep myself busy. Often too busy. Evening TV is not my friend. The TV and the sofa are not a good combination for me. I have a list of things to do in the evening that don't involve being a couch potato.

"Secret #2"- I eat very few meals out, maybe 1 to 2 times a month. I pack my lunch to work every day. I eat my dinner at home. I do not eat fast food. When I do eat out, I dine. I focus on the company, conversation, and atmosphere. The food has become secondary.

"Secret #3"- I do not keep problem foods in the house. Yes, I have my "difficult to control foods" and if I eat them, it's in a controlled situation with a controlled portion. If I have those foods in the house, they call my name and earplugs don't always work. If you don't buy it, you can't eat it. The first line of defense is in the grocery store.

"Secret #4"- I eat mostly the same foods. I drink a protein shake for breakfast six days a week. I eat a salad with a protein food on top for lunch six days a week. I eat a protein food and veggies for dinner. I eat Greek yogurt, fruit, and veggies for snacks. Sundays I break from the routine but I still stick to healthy food choices. I do not eat the food that comes into the breakroom at work since most of it is empty calories.

Now I have had people tell me that I don't enjoy my food....wrong. I eat foods that I like but that don't tempt me to overeat. I'm not going to waste my calories on food I don't like. People have told me that I have taken the "fun" out of eating. Food is not entertainment. Please tell me what is fun about diabetes, sleep apnea, hypertension, heart disease, gout, back pain, knees that need to be replaced, etc. Fortunately, I don't have these health problems but I work with people every day who do and I see the pain, agony, and expense they cause.

"Secret #5"- I go to bed early and usually get 7 to 8 hours of sleep a night. Remember, I keep myself busy from Secret #1 so I am  pretty tired when I climb into bed. If  you don't get enough sleep you have a greater release of the hormone that says, "I'm hungry." And that hormone is hungry for high calorie foods, not carrots.

"Secret #6"- This is the kicker....I exercise six days a week. I thought about all the times I regained the weight lost and realized every single time it was when my exercise slacked off. Research shows that in order to sustain weight loss you have to be physically active 30 to 60 minutes most days of the week. I walk  briskly 30 to 45 minutes six, sometimes seven, days a week. I do strength training three days a week. I go to Tai Chi two times a week. I climb the stairs at work every day. I get up from my desk every 45 minutes and walk up and down the hall. I park at the far end of the parking garage. I wear a pedometer to make sure I get my 10,000 steps a day. I look at my work schedule for the week and write my exercise time in my planner just like an appointment. Do I work out like I did in 1991 when I was at my fittest? Not even close, but I do something and that is the key. I have arthritis in my lower back and although the exercise causes discomfort, without it I have pain. Anything is better than nothing when it comes to physical activity. Just get up and move. Our bodies are not meant to sit all day and it is killing us.

Am I perfect? No, but I am on track about 95% of the time with my food choices and 99% of the time with my exercise. I am still working on eating slower and that is a constant effort.

So, all these "secrets" come down to eating healthy and moving more. Use your weight loss surgery to help you manage your eating. It is a tool but you have to do the work. Work on focusing on eating to live rather than living to eat. The more you practice the easier it gets.

Eat Smart...

Vicki Bovee, MS, RD, Wellesse Bariatric Expert, is a registered dietitian with over 25 years experience in weight management with specialization in bariatrics since 2003.

 

 

How do you get your vitamin D?  Food?  Sun?  It's harder than you think to get enough.

Did you know that vitamin D is important for more than bone health? It is essential for a healthy immune system, breast, and colon health. Lack of vitamin D in the winter from lack of sunshine can also contribute to seasonal affective disorder. To keep yourself and your family healthy, make sure to supplement a healthy diet with vitamin D.

Can’t get your family to take their vitamins?

Try sneaking their vitamins into healthy foods. Add liquid supplements to a green smoothie, iced tea or try this delicious banana ice cream. Avocado is blended with banana for a healthy dose of beneficial fat, which will help your body absorb the vitamin D better – and makes this treat extra creamy! 

 

Banana Ice Cream

So easy your kids can make it themselves!

Ingredients:

1 banana, chopped and frozen - bananas are a good source of fiber and potassium and Vitamins C and B6

1/8 ripe avocado - good source of fiber, good fats (monosaturated), omegas and Vitamins C and K and folate

1-2 teaspoons Wellesse Vitamin D3 1000 IU*

1/8 teaspoon pure vanilla extract

1 strawberry (or fruit of choice) - high in vitamin C

*For children under 12, use 1 teaspoon. For children over 12 and adults, use 2 teaspoons.

Directions:

1. Puree all ingredients in a food processor until creamy. Serve immediately. 

Enjoy!

Guest Blog Post by Iris Higgins, gluten-free cook book author and blogger of www.thedailydietribe.com, hypnotherapist with master's degree in psychology plus a Women's Wellness Wizard. 

Though not everyone will have the same set or level of nutrient deficiencies, if you have been diagnosed with Celiac Disease or are following a gluten free lifestyle, you may want to check with your practitioner to see which if any, areas of nutrition need your focused attention. 

Malabsorption of nutrients, stemming from intestinal villi atrophy and the inherent lack of certain nutrients in a specifically gluten-free diet both can lead to a need for certain nutritional supplements to help guard against common deficiencies.  The length of time you had Celiac disease before you were diagnosed,  the extent to which your small intestine was damaged, leading to the degree of malabsorption of nutrients, and any medication that may block nutrient absorption all affect nutrient levels in any one person. 

Most commonly, iron, zinc, vitamin D, and several B vitamins, along with fiber, calcium and magnesium are lacking in a gluten-free diet or are poorly absorbed in a person suffering from Celiac disease. This is in part due to many gluten-free foods not being fortified or enriched with these nutrients that would exist in a diet allowing gluten.

Critical Nutrients:

Calcium & Magnesium – Bone issues are common in celiac patients with osteoporosis in over 25% of all cases at the time of diagnosis, and even higher at 40% with osteopenia, making risk of fractures 30% higher than normal.

Vitamin D – Supports the immune system, and common decrease in the function of small intestine absorption seen often in Celiac patients, can compromise vitamin D activity and function.  In turn, absorption of adequate calcium is also impaired.

Iron – Before taking an Iron supplement, always get tested first.  Iron deficiency anemia is the most common extra-intestinal symptom of Celiac disease, however, it may be corrected after adhering to a gluten free diet.

Folic Acid – Important in the formation and maintenance of all cells, folate works with B12 to make and keep cells healthy.  Gluten-free products are lower in folate than their gluten-containing counterparts.

Vitamin B12 – Vitamin B12 becomes harder for our bodies to absorb as we age. Add the complication of absorption in someone with celiac disease and the correlation to deficiency gets much higher.

Vitamin B6 - Damaged intestinal villi for those with Celiac cause issues with B6 absorption as well.  B6 is involved in over 100 enzyme reactions in the body, mostly related to protein metabolism.

Fiber – If your gluten-free diet happens to be completely grain-free as well, a lack of fiber could be a health concern.  A prebiotic fiber source may be helpful for providing added dietary fiber and for promoting the growth of good intestinal bacteria.

The best possible course of action to make sure you’re getting the right nutrients at the right amounts and how many, if any, nutrients you may need to supplement is to rely on your gastroenterologist for testing, and develop a program with your gastroenterologist and dietitian to cover nutrient gaps with diet and supplementation. 

Should your doctor and/or dietitian recommend a vitamin/mineral regimen to bolster your health and raise levels of key nutrients, be absolutely sure that the supplements you are taking are Certified Gluten Free, as many tablets and pills contain small amounts of fillers which could contain gluten.  A liquid supplement is less likely to have those fillers and is more bioavailable, since it does not need to be broken down in the stomach first.  This will help improve your overall health and may help reverse nutrient deficiencies developed over course of undiagnosed Celiac disease.

Sources:

Doherty C, Dennis M. Nutritional Supplements For Celiac Disease: What you need to know.  New England Celiac Conference 2011.

Malterre, Tom, MS, CN.  Digestive and Nutritional Considerations in Celiac Disease: Could Supplementation Help?  Alternative Medicine Review Vol. 14, No. 3, 2009.

 

You have had Bariatric Weight Loss Surgery, now what? 

One of your next big challenges is learning portion control.  You will systematically measure out your food for each meal, use one of the new measuring containers or serving ware available, or get really good at eyeballing what the portion size should be.  The last is really hard to do for any of us since the typical American diet is not anywhere near a correct portion size.  It is something we could all stand to learn – surgery or not. 

Here are a few tips to get you started on your learning journey.  Your physician will give you information through your process and you will likely receive a set of measuring cups after you surgery to help measure out the food you should be consuming at each meal. 

Food portion:  4 oz. of food. 
Your physician will direct you when it is safe to move to more solid foods after surgery.  When you start eating more solid food your meals should consist of no more than 4 oz. of food at each meal.  Your new measuring cups will help you measure out exactly 4 oz.  This sounds relatively simple but most people have tended to over-fill the cup because they are not sure how to visualize “enough.”  How much is 4 oz. of food anyway?  For example a serving of meat or fish will be the size of a deck of cards.  Visualize a domino piece, which will be your one oz. serving of cheese.  You could also purchase a small scale to weigh your food.

Photo source: ultimatefitnessbreakthrough.com

Why is the measurement so critical?  If you don’t measure out your food correctly many bariatric patients will experience a “dumping” after eating.  This means you may vomit from eating too much and the pouch fills to overflow and the extra has to come out. This may happen frequently until you get used to the portions.  Certain foods may also trigger this especially those high in sugar or fat.  Be sure to ask the doctor what foods to avoid especially at first.

Tools that have been designed to help you measure your food:

1. Diet dinnerware: http://mydietdinnerware.com/
2. Portion control bowls: http://www.mytinytank.net/portion-control-bowls/
3. The diet plate: http://www.thedietplate.com/
4. Bariware: http://bariware.com/

Eating tips: 

1. Take a small portion of food and serve it on a small plate/bowl.
2. Sit down at the table.
3. Sit down and focus on what you are eating.  (Avoid eating while standing, driving, or working. Avoid engaging in other activities at the same time that might cause you to become distracted, such as watching TV, reading, or using an electronic device.)
4. Take small bites, chew thoroughly, and avoid overeating or eating too quickly.
5. Cut food in small, pea size bites. Read why
6. Eat slowly.  Take a bite with a child size or baby size utensil and chew 25-30 times.
7. Allow 30-60 minutes for each meal.
8. Allow 1-2 minutes between bites.
9. Allow 10 minutes to finish every 1 oz. of food
10. Pause. Really pause.
11. Repeat.
12. Only continue eating until you feel a slight pressure in your chest.
13. Stop eating.

Foods to avoid:

1. High calorie foods:  desserts made with sugar or fat, fried foods, many fruit juices, full-fat dairy products, milkshakes, candy and pastries.  Read more:
2. Foods that are difficult to digest: pasta, rice, fibrous vegetables, soft bread and tough meat, dried fruit, nuts and seeds, popcorn  Read more:
3. Certain beverages:  Most patients receive instructions to avoid consuming caffeinated, carbonated and alcoholic beverages.  Read more:

Take Your Supplements!

Be sure to always take your recommended vitamin and mineral supplements. Because a portion of your small intestine is bypassed after surgery, your body won't be able to absorb enough nutrients from your food. Talk to your doctor and nutritionist to find out what supplements you will need to take probably for the rest of your life such as multivitamin and calcium.  The ASMBS offers guidelines for how much you will need for each type of surgery.  Liquid supplements are a great alternative as they absorb easily and do not need to be digested in the stomach. 

You too the biggest step and had surgery so now make sure to use these suggestions and those of your physician and support groups to heart to take the next steps that are necessary for success.  If you are used to inhaling your food or mindlessly eating you will need to re-program your eating behavior to make sure you set yourself up for success after your surgery.  Set yourself a nice pleasing table, set down and relax and stop eating as soon as you feel full to avoid getting sick. 

Feel proud as you see the pounds melt away and know you are setting yourself up for a healthy lifestyle with your commitment to a healthy eating pattern. Don’t worry if you have a few setbacks – that is normal.  Join a support group either in person or online like www.bandedliving.com or webinars to help you get back on track.  Or attend a great event such as the upcoming WLSFA Meet and Greet in May in Vegas and meet Carnie Wilson!

 

Featured Speaker Carnie Wilson, Sponsored by Wellesse Liquid Supplements!

 

Guest Blog Post by Iris Higgins, gluten-free cook book author and blogger of www.thedailydietribe.com, hypnotherapist with master's degree in psychology plus a Women's Wellness Wizard.  Be sure to check out her very insightful and informative blog for great recipes and more.

There is no need to be afraid of collard greens any longer!

Collard greens are one of those vegetables many kids turn their noses up at. If we’re being honest, many of us adults do too! As a dark green vegetable with a reputation for being bitter, collards are often seen as a vegetable we should eat instead of one we actually want to eat.

Why should we eat them?

Collards are a great source of vitamins A, C, and K. They also contain a high percentage of calcium, an especially important vitamin for growing kids and women. And as a vegetable that grows year round, it has fabulous immune boosting properties for the cold and flu season.

Tasty?  Learn How!

And collards are surprisingly tasty if you know how to cook them properly. Here are a number of easy recipes and ideas for taking one of the garden’s most nutritious vegetables and turning it into a meal you and your kids will love!

Recipe Ideas for Collard Greens

• Sauté sliced onions, then add chopped collard greens and just enough chicken broth to cover the vegetables. Cook until the collards are wilted. Serve over rice or mashed potatoes.
• Blanch the collard greens and use them as a wrap for hummus and veggie sandwiches in place of a typical tortilla.
• Cook with smoked ham hocks, southern style.
• Add chopped collard greens to chicken soup. They cook quickly so you can add them in the last 5-10 minutes of cooking.
• Add chopped collard greens to your favorite pasta sauce and simmer on the stove for 10 minutes until the collards are cooked through. Serve on top of pasta as is or puree in the blender first.
• Beef up your smoothies with collard greens. Try this combination for an antioxidant rich detoxifying smoothie: 1/2 banana, ½ cup frozen pineapple, 1 large chopped collard leaf and 1 cup milk (dairy or non-dairy). Puree this all in the blender for a delicious smoothie your kids will ask for!  Add in your liquid supplements for the day and you are good to go!

 

Guest post by Vicki Bovee, M.S., R.D., L.D., is a registered dietitian with over 25 years experience in weight loss, weight management, and specializing in bariatric nutrition since 2003.  www.chefdave.org
 

 

This tip comes from a former patient and is one of the best ideas I can pass on to you. If  you have had bariatric surgery and have suffered the discomfort of  food getting stuck, you know it's in your best interest to pay attention to how you are eating as well as what you are eating.

Typically, the most common causes of food getting stuck are eating too fast, eating pieces of food that are too big, and/or not chewing well enough.

When you sit down to eat, before you take one single bite, cut up all your food into pieces the size of the tip of your little finger. That way if you get distracted while you are eating you can't take too big of a bite of food. All those small pieces will slow down your eating. This one, simple tip can prevent a world of hurt.

If you are in the preoperative stage for weight loss surgery, start practicing this tip now. The more you eat like you've had surgery before surgery, the easier it will be for you after.

Vicki Bovee, MS, RD,LD

Note by Leslie Ellis:

This is why a liquid supplement is perfect for those who have had weight loss surgery.  Not only does it not get "stuck" like a pill or tablet will, but you can take them right after surgery when you are not able to take pills or tablets at all.  Plus, they are easy and fast to absorb into your system because they do not have to be broken down first in the stomach. 

You make a conscious effort to eat a healthy diet, stay away from the foods you have an allergy or sensitivity to and also get all of the nutrients you need for good health. However, eating healthy may not actually be healthy for you.  Why?

If you follow a specific diet – whether it is gluten free, low sodium, low fat, low carbs,  low in processed foods or anything else, you may be unintentionally cutting out foods you need for good health. In addition, there are many factors that affect your body’s ability to absorb certain nutrients from your food such as:

• Age: at different stages in life our needs for certain nutrients increase and our body’s ability to absorb certain nutrients can change. 
   
• Lifestyle: stress, smoking and lack of sleep and exercise adversely impact health and may alter our nutrient needs.
   
• Medical conditions including weight loss surgeries, digestive diseases, gluten sensitivity, or any other medical conditions that restrict a person’s diet can impact their ability to meet their nutrient needs (vitamins, minerals, fiber); especially those that affect absorption of nutrients.

But, there is an easy solution...
Choose high quality, liquid nutritional supplements that are easy to take and easy to absorb so your body optimizes key nutrients, vitamins and minerals you need every day.

Getting the nutrients you need and absorbing them is important for good health, for more information, watch Lifetime TV's The Balancing Act "Better Ingredients for a Healthier Tomorrow" featuring myself, Marie Spano with Wellesse Liquid Supplements.
 

Striving for a well balanced diet and easy exercise routine is best but not always a reality.

 

Depending on age and stage of life and how much wear and tear on your body by extreme sports, sitting or standing for long periods of time or carrying a little extra weight around, it is easy to feel the toll it’s taking on our joints over time.

Key Nutrients – Glucosamine and Chondroitin

Glucosamine and Chondroitin work together in a “joint effort” to decrease the destruction of joint tissue, decrease inflammation and even build new cartilage tissue.   Clinical studies show that people with moderate to severe joint pain experience relief from their symptoms after taking glucosamine and chondroitin sulfate daily.

Because everyone’s joints are different, results from taking Glucosamine and Chondroitin supplements may vary, so you should commit to taking the supplement for at least 3-6 weeks to feel the difference.

Try a Liquid Instead of Pills or Tablets

However many Glucosamine and Chondroitin supplements are large tablets and require many throughout the day that may not be easy to swallow easy or sit well in your stomach.   Also, because it is human nature to avoid the things we don’t like, often people “forget” or avoid taking them.  

If you tried pills in the past and didn’t experience the desired relief, try a liquid supplement instead with clinically supported dosing that is easy to swallow and fast absorbing.   A quality liquid supplement also has the added convenience of being taken directly, mixed in water or juice or even better, easily added to a healthy smoothie in the morning or afternoon to mix up your daily routine.  If taken daily it will keep you and your joints moving.     

Getting the nutrients you need and absorbing them is important for good health, for more information, watch Lifetime TV’s The Balancing Act “Maintaining Healthy Joints” featuring myself, Marie Spano, talking about ways you can have healthier, less painful joints.  http://www.wellesse.com/wellesse-balancing-act.asp

Guest blog post by Lori McKnight, B.A., busy mom and wife who enjoys living in the Pacific Northwest and has been a health and wellness advocate for many years.

 

Many of us live with the nagging discomfort of arthritis.  We either experience the annoying beginning stages or the painful and often debilitating effects of living with later stage arthritis.  For many of us, just a few reminders and tips can help us remember to move during the day and make it part of our daily routine.  Keeping joints flexible is key to managing arthritis.

By taking care of our bodies and joints we will feel better.  Making movement a priority will, in the long run, give us more freedom to do the activities we love with less discomfort.

1. Clean your house:
   1.  If you are not afraid of a little housework the movement in some activities will really help to keep you moving and burn a few calories too.  Just the simple everyday tasks can be more fun if you add some music to the task and dance a bit while you are going through the chores.  Cleaning the floor, washing windows, hanging laundry out to dry, cleaning the bathroom, unloading the dishwasher, etc.  Protect your joints by using alternative motions while performing the activities.
       
2. Get outside to move:
   1. Walk the dog or offer to walk a friend’s dog
   2. Wash your car
   3. Garden – use long handled tools to reduce strain on your back and knees.  You just may reap the rewards not only with added movement but with beautiful flowers, vegetables or fresh fruit.
   4. Make a play date – Take those kids or grandkids out to the park and play a game or take a walk exploring what nature has to offer.
   5. Hike or bike – either at home or the next time you are on a vacation how about walking or hiking to all the historic sites instead of driving a car.
       
3. Interactive Video games: (Wi, Kinect)
   1. Get off the couch and participate in the new generation of video games. There are some great ones out there that actually promote balance and movement.  Give a few of them a try and find one that you like to participate in.  Gather the family around and do it as a group activity.  It is much more fun to do activities together.  Before you know it you will be having fun!
       
4. Join a Fitness Club:
   1. Get social and grab a few of your neighbors or your friends and create a walking group to take a walk around the neighborhood or a local park a couple times per week.
   2. Take a class or join a group and learn out to dance, golf or play tennis.
   3. Swimming is a perfect exercise if you have painful joints.
       
5. Volunteer:
   1. Volunteering can be rewarding.  How about volunteering to walk someone’s dog or walk a dog at a local shelter?
   2. Give your time at a retirement or rehabilitation community where you can help take someone on a walk that might not be able to get outside otherwise. 
       
6. The random activities that add up that we forget about:
   1. Carry your groceries – On the days that you are purchasing just a few things consider carrying them in a bag instead of using a cart.  Carry them across your arms to reduce strain on your wrists.
   2. Take the stairs – When possible take the stairs instead of the elevator.
   3. Park in the last spot – We have all heard this one before.  By parking further way from the front door you are adding in a bit more walking each time you park your car.  Those few added steps can help boost your heart rate and keep you moving.
       
7. Get Essential Nutrition: 
   1. Don’t for get to stay hydrated by drinking plenty of water throughout your activities.  You may also consider adding nutritional vitamins and supplements to your diet that help lubricate and protect your joints and make movement an easier process.  Try a joint specific product like a liquid glucosamine and chondroitin supplement; this may just be the added nutrient you need to keep you moving.

 

 

 

 

Featured blog post by guest blogger, Brittany Angell, of www.realsustenance.com and author of "Essential Gluten Free Baking Guides Part 1 & 2". 

A delicious smoothie can make any day better.  Easy to make and a quick meal on the go it’s a great excuse to eat your fruit (and veggies too) in a way that even a kid could not deny.

Creating your own smoothies is both easy and fun.  Use the following guide to get started. Use water or your favorite variety of milk (dairy or non dairy) in your smoothies to gain the desired thickness. 

1.  Select a neutral base.

2.  Add in the fruit that you wish to flavor the smoothie with and combine with base.

3.  Add in any additional flavor add-ons such as cocoa powder or an extract.

4.  Add nutritional booster of choice to increase health benefits of smoothie.

5.  If you would like your smoothie sweeter, add a little at a time a natural sweetener. 

Mix and match the following ingredients to create a variety of smoothies: 

Neutral Base (Use Frozen) :

Banana

Avocado

Peaches

Mango

Melon such as cantaloupe or honeydew.

 

Add in Fruits and or Veggies:

Berries:  Strawberries, Blueberries, Blackberries, Blueberries and cherries.

Spinach (Fresh of Frozen) Kale, or other leafy green of choice.

Pineapple

Apples or Ripe Pears

Grapes

Figs 

 

Flavor add-ons:

Cocoa Powder

Carob Powder

Coffee

A Nut or Seed Butter

Juice such as: Orange, Apple or Grape.

Lemon or Lime Juice

Extracts such as Vanilla, Almond or Hazelnut.

Fresh Mint Leaves 

 

Nutritional Boosters:

Wellesse Liquid Vitamins and Supplements (which are certified gluten-free)

Ground Flax Meal

Almond  or Coconut Flour

Acai Powder

Maca Powder

Lucuma Powder

Pomegranate Powder

Chia Seeds

Hemp Seeds

Coconut Flakes

Plain Sugar Free Yoghurt 

 

Natural Sweeteners:

Stevia (Powdered or Liquid)

Coconut Nectar

Honey

Maple Syrup  

 

Flavor Ideas: Peanut Butter Banana, Banana Pineapple, Strawberry Banana, Chocolate Banana, Vanilla Banana, Strawberry Beach, Citrus Melon, Chocolate Cherry Avocado, Orange Peach, Blueberry Peach, Orange Creamsicle, Mint Chocolate. Mojito (Avocado, Mint and Lime).  Chocolate Hazelnut Avocado.

Be sure to try my latest smoothie recipe Sugar & Dairy Free Chocolate Shake with Wellesse Liquid Calcium for added nutrition boost pictured above!  So tasty and good for you too!  Smoothies are a great alternative way to take your liquid supplements for a little change of pace.

Featured blog post by guest blogger, Brittany Angell, of www.realsustenance.com and author of "Essential Gluten Free Baking Guides Part 1 & 2".

Going gluten free couldn’t be easier! The gluten free market is exploding with new products.  Rather than focusing today on what you have to give up- here’s a list of foods on the safe list. Worried about your shopping budget increasing? Fill the majority of your cart with unprocessed foods that are naturally gluten . Most importantly....Don’t forget to read those food labels!  There are many products that have hidden gluten in them - sauces, dressings, even vitamins and supplements. 

Put these on your gluten-free shopping list: 

• All Frozen or Fresh Fruits and Vegetables.
• Potatoes: Any size shape or color. Potato buds are Gluten/Dairy free as long as they are unflavored. Many Tator tots, French fries, sweet potato fries, home fries. Make sure to read the labels to check for wheat.
• Many grains are naturally gluten free: Millet, Quinoa, Teff, Amaranth and Rice. Polenta and Corn Grits.  Each can be cooked in a similar process to rice and  be served a variety of ways.
• Certified Gluten Free Oats.
• Gluten free Cereal: Look for a gluten free label and enjoy!
• Gluten free Breads, Wraps and Waffles:  A vast variety of gluten free prepared baked goods can be found in the freezer section of most grocery stores.
• Gluten Free Pasta.- Many varying products are now available using Rice, Corn or other grains as their base.
• Beans- canned or dried .
• Various Nut and Seed Butters- can be found at most grocery stores
• Dairy products are generally safe.  For those with dairy allergies many dairy free options are available i.e. Coconut, Almond and Soy Milk.
• Eggs
• Sugar: For your baking needs sugar is generally a safe gluten free ingredient. Rice Syrup can occasionally contain gluten.
• Meat: Avoid the pre-flavored meats unless you are a novice label reader. Tofu follows the same guidelines- it is gluten free but be careful of the pre-flavored.
• Hot Dogs and Sausage: Look for a gluten free label as these meats can have many additives.
• Snacks: Popcorn Kernels,  100% corn tortilla chips, many brands of unflavored Potato chips, Rice cakes, Corn cakes, Salsa, Hummus, Guacamole. Raw Nuts and seeds.  Many various gluten free crackers and pretzels are also available.
• Condiments: Coconut Aminos or Gluten Free Soy Sauce, Ketchup, Hot Sauce, Mustard, Braggs Apple Cider Vinegar and Mayonnaise.
• Oil:  All oil is considered a gluten free food. Be cautious with deep fried foods in restaurants, as oil can be a source of cross contamination if it is also used to fry gluten-containing foods.
• Gluten-free vitamins and supplements such as Wellesse Liquid Supplements that have been certified gluten free.  Many pills and tablets contain fillers that may contain gluten.

 

Enjoy each thing you eat! Put more focus on the things you can have, than those you cannot. You’ll soon forget you ever consumed gluten at all!

 

 

 

Arthritis Awareness Month May 2012

Arthritis awareness month is a great time to focus on finding fitness activities you can enjoy with maximum benefits and minimal joint strain.

To do this you need to use what I call the ‘Arthritis Activity Continuum’. At one end of the continuum are the activities and exercises that can be done by almost everyone. This might include activities such as walking, isometric Osteoball exercises and gentle seated stretches. On the other end of the continuum are the things that should only be done sparingly or for short bouts due to the greater load or forces on the joints. These higher continuum activities have a cost/benefit ratio. If done with control and proper progression they will help keep your body in peak condition. If done too often, or too intensely they can cause more joint harm (wear and tear) than good. Examples would be running, competitive sports, jumps and heavy weight lifting.

Then there are the many activities that fall between these two continuum ends. The question is, where is your ability and comfort range on the AA continuum?

As many arthritis suffers know, this can shift from day to day based on many factors including weather, time of day and overall health status. That means you need to listen to your joints and have a sliding scale of doable options to choose from depending on how you are feeling on any particular day and joint pain. Keep in mind that any activity is better than no activity at all for joint health. Finding the right variety and proper progression is key for managing arthritis joint pain. Try line dancing, golf, water aerobics or even a Zumba Gold class. The right supplements can also play an important role in joint maintenance such as a high quality liquid glucosamine and chondroitin, calcium and vitamin D and omega-3 essential supplements.

Quick Morning Routine to Get Started

Here is a quick morning wake up routine to start your day. It utilizes the progressive muscle relaxation (PMR) technique. This technique involves tensing and relaxing specific muscles or muscle groups in sequence.  When done first thing in the morning this technique will act as a gentle full-body wake up call.  At the end of a workout or day it can help relax your body and release stress.

1. Lie on your back, tense then relax every one of the muscles in your body, starting with your feet and progress all the way up to your face and scalp.


2. Hold the tension for about 5 seconds then release and move on to the next body part.


3. When you’re done move right into tuck stretch for the hips and spine; hold one thigh towards the chest while tucking your shoulders towards your knee. Hold for a few deep breaths. Switch legs and repeat the hold.


4. Follow this up with a full body traction stretch; reach both arms over your head with your legs outstretched, inhale as you pull away from the midline in both directions (like you on a stretching rack), exhale and release the pulling tension.  Repeat a few times

Osteoporosis occurs in over 25% of all patients with Celiac Disease at diagnosis.

As stated by the National Institutes of Health (NIH), “osteoporosis is a complication of untreated celiac disease.” Therefore, if you do not adhere to a gluten free diet or if your celiac disease went undiagnosed for a period of time, you may want to talk to your physician about your bone health. In fact, according to the NIH, even celiac disease patients who consume enough calcium may be deficient in this mineral.

Villous atrophy, the destruction of the villi, the small fingerlike projections in the small intestine, is a common clinical sign of celiac disease. And, because the villi are responsible for nutrient absorption from food, nutrient deficiencies are more common in those with celiac disease. Though elimination of gluten from the diet will help and can sometimes result in normal absorption of nutrients within a few months, it may take up to 2 years to restore nutrient absorption in some adults. And, those with excessive destruction of the villi may experience impaired healing of their small intestine and therefore require intravenous supplements to meet their nutrient needs (your physician will access your case). 

Why do you need calcium?

In addition to its imperative role in bone density, calcium is also important for several other functions in the body including muscle function, nerve transmission, hormone secretion and more. And unfortunately, you may not notice a sub optimal calcium intake or low blood levels in the short term because your body pulls it from it’s storage site in your bone tissue (making bone porous if this process continues over time) to maintain critical functions within your body. However, symptoms of low blood calcium levels can include numbness and tingling in the fingers, muscle cramps, convulsions, lethargy, poor appetite, and abnormal heart rhythms.

Calcium is vital but it doesn’t work alone. In fact, vitamin D helps our body absorb calcium. In addition, vitamin D is essential for bone growth and remodeling (the body’s process for taking out old bone and replacing it with new bone). Signs and symptoms of vitamin D deficiency include bone pain, muscle pain, low bone mineral density and misshapen bones.

Calcium is found in dairy products, fortified foods and some green leafy vegetables (though you need very large quantities of these to meet your daily calcium needs). And though most multivitamins contain calcium, this mineral is very large and bulky and therefore, no single multivitamin contains enough calcium to meet your daily needs. Plus, our body only absorbs about 500 mg of calcium at one time and therefore, if you supplement, don’t take more than this amount at once (divide your doses up during the day if necessary). Vitamin D is found in few foods including fortified milk, some fortified yogurts, some fish (you have to eat the bones) and our bodies can make it upon exposure to sunlight (though sunscreen and darker skin inhibit this process).

In addition to getting adequate calcium and vitamin D and supplementing when necessary, be sure to follow up with your physician regularly and engage in regular weight bearing exercise to build and maintain bone density.

If you have celiac disease or gluten sensitivity and follow a gluten-free diet, talk to your physician about your bone health, calcium and vitamin D. Many Americans are not consuming adequate amounts of calcium and vitamin D daily and those with celiac disease may also have a decreased absorption of these nutrients. In fact, some research suggests that approximately 10-30% of patients have osteoporosis and 40% have osteopenia (lower than normal bone mineral density) at the time of their diagnosis with celiac disease.

A liquid calcium and vitamin D supplement  is a great solution for those with malabsorption caused from Celiac.  It more easily and completely than nutrients from pills or tablets.  Look for one that is certified gluten free such as Wellesse Liquid Supplements at www.wellesse.com.

Featured blog post by guest blogger, Brittany Angell, of www.realsustenance.com and author of "Essential Gluten Free Baking Guides Part 1 & 2".

Our bodies work as a single unit.  Wouldn’t this imply that it's very likely that many if not all of our health problems are connected to each other in some way?  Research shows that inflammation is the underlying demise to almost every health disruption or disease.  Celiac disease is an autoimmune condition and as such, those who have it are especially prone to inflammation.

Perhaps you have some lingering problems, or outside health issues that you never tied in with your celiac diagnosis. Or maybe years after a celiac diagnosis you gained additional health problems?  There could be a reason for that.

The following heath issues have been found in connection with Celiac Disease:

• Autoimmune thyroid disease
• Autoimmune liver disease
• Rheumatoid arthritis
• Addison's disease
• Sjögren's syndrome
• Anxiety
• Depression
• Infertility
• Cancer; pancreatic, stomach, lymphoma
• Thyroid Disease
• Appendicitis; gall bladder, kidney or liver problems
• Osteoporosis
• Turner Syndrome
• Type 1 & 2 Diabetes
• Down Syndrome
• Liver Disease
• Williams Syndrome
• Anemia
• Lupus
• Food Allergies
• Canker Sores
• Difficulty gaining or losing weight.
• Frequent infections/illnesses: sinus, strep throat/tonsillitis, bronchitis, ear infections etc.
• Dental issues.
• Asthma
• Hair issues; hair falling out, thinning or bald spots
• High and Low Blood Pressure

You can reduce your risks or even reverse many of these health conditions. Follow these ten tips for improved wellness.

• Follow a gluten free diet
• Maintain a healthy intake of the vitamins and minerals, try Wellesse Liquid supplements for improved absorption.
• Exercising regularly
• Eating a balanced diet- loaded with organic fruits and vegetables, organic meats, reducing sugar and allowing healthy fats.
• Taking the time to seek out additional food intolerances and removing any problem foods from your diet.
• Manage stress
• Get enough sleep each night
• Hydrate!  Water intake can make or break you. Be careful to avoid excessive intake of sugary beverages.
• Seek medical attention as needed, being sure to find a doctor willing to deeply investigate the underlying cause of health issues.
• Enjoy each day!

In honor of Celiac Awareness Month, take the time to investigate your health further and to encourage the one’s you care for to do the same. Many chronic health issue’s can be remedied with a little bit of self-love and education.

About the Author:

Brittany Angell is the Author of the best selling Essential Gluten Free Baking Guides Part 1 & 2 . As founder of this fast growing allergy free food blog Brittany has created over 300 diverse and delicious recipes that are primarily gluten & dairy free. Additionally, she strives to serve the entire allergy free consumer by developing creative, unique and hard to find recipes that are also soy, egg, corn, sugar and grain free.  Visit www.realsustenance.com

Research has shown that those with Celiac or who follow a gluten free diet may benefit from certain nutritional supplements to help guard against common deficiencies caused by malabsorption.

Celiac disease is an autoimmune condition that causes degradation of the finger-like projections, called villi atrophy, in the intestines which leads to painful inflammation after ingesting protein found in wheat, barley and rye - gluten.  This makes it much more difficult to absorb certain nutrients from food and even most supplements.

Whether you are a newly diagnosed celiac disease patient or are following a gluten free lifestyle for other reasons, you may have a number of nutrient deficiencies including iron, zinc, vitamin D and several B vitamins. In addition, you may be falling short on fiber, calcium and magnesium; due to many gluten free products not being enriched or fortified with these nutrients.

Not everyone with celiac disease will have the same nutrient deficiencies due to several factors that affect the likelihood of nutrient deficiencies; including the length of time you have had celiac disease prior to being diagnosed, the extent and location of damage in the small intestines, the degree of malabsorption of nutrients, any medications you were or are taking that block nutrient absorption and other factors related to health.

Common Nutrient Deficiencies:

1. Folic Acid - folate levels are lower in gluten-free products, works with B12 to make and maintain cells


2. Vitamin B12 - B12 deficiency is common, increasing with age, but even more common in Celiac.  Some studies show a direct correlation between Celiac and B12 deficiency.


3. Vitamin B6 - Involved in over 100 enzyme reactions, mostly protein metabolism.  Those with Celiac absorb less of the B6.


4. Vitamin D - Very important for absorption of calcium.  Decrease in the function of the upper intestines, common in Celiac, can compromise vitamin D activity and function and therefore absorption of adequate calcium.  Vitamin D also supports the immune system and may also reduce inflammation in the intestinal tract.


5. Calcium & Magnesium - Bone disorders are common in celiac disease with osteoporosis in over 25% of all patients at time of Celiac diagnosis and 40% with osteopenia.  Risk of fracture is 30% higher.  Many who follow a gluten free diet are also dairy free or lactose intolerant, making it even more difficult to get adequate calcium.


6. Iron - Iron deficiency anemia is the most common extra-intestinal symptom of Celiac. May be corrected after following a gluten free diet.  Always get tested before taking an iron supplement.


7. Fiber - Often a gluten free diet is lacking in fiber as well, especially if completely grain free.  A prebiotic fiber may be helpful for both providing added fiber and growth of good bacteria.

How will you know if you have a nutrient deficiency? Talk to your gastroenterologist about your concerns and get tested. Research shows that some nutrient deficiencies in celiac patients are evident even after years on a gluten free diet (which can reverse some of the villi atrophy, the cause of nutrient malabsorption). However, adherence to the gluten free diet and use of dietary supplements when indicated will improve health and may help reverse nutrient deficiencies.

Look for Certified Gluten Free Liquid Supplements

Many tablets and pill supplements contain a small amount of gluten as fillers and are also more difficult to absorb and digest for Celiac due to malabsorption.  A certified gluten free liquid supplement is a great choice - they absorb quickly and are easier to digest because they do not have to be broken down first in the stomach. 

References:
Doherty C, Dennis M. Nutritional Supplements for Celiac Disease: What You Need to Know. New England Celiac Conference 2011.

Malterre, Tom, MS, CN. Digestive and Nutritional Considerations in Celiac Disease:  Could Supplementation Help? Alternative Medicine Review Volume 14, Number 3, 2009.

I received this wonderful TRUE story from Barbara in Framingham, MA and wanted to share....

"I had knee surgery back in 2009, ACL arthroscopic surgery but my knee kept reminding me that it still was never going to be pain free.  I started using Liquid Glucosamine and Chondroitin with MSM supplement and noticed a difference the very next day. (results not typical, for most it does take longer)  I am able to ski again, a passion of mine, thanks for this supplement. 

I heard on the news that taking liquid glucosamine can actually help rebuild cartilage.  I love the taste of it and it is very speedy in helping reduce discomfrot.  Most of the time now I do not notice anything.  Now I have no pain when I ski and it helps me exercise so I can maintain knee strength and eliminated the discomfort.  Thanks!"

Thanks Barbara for sharing such a great story!  Hopefully, this will help other people who also have knee or other joint pain.  Liquid glucosamine and chondroitin supplement can really help manage arthritis and for some, enable them to do the activities they used to love once again.

Have a story you would like to share?  Would love to hear it!  Just leave a comment here and it may be featured in our blog.

 

 

Following a gluten free diet is not easy.  Many, many items we digest every day have gluten in them, from soy sauce to dressing to vitamins and supplements.  It's time to become a food detective!  

If your physician tells you that you must remove gluten from your diet it is time to become a food detective. While wheat, rye and barley as well as foods made with these grains, breaded chicken patties for instance, are the most obvious foods that contain gluten, there are many more. And, those with celiac disease, in particular, may need to be cautious about foods that do not naturally contain gluten, but have gluten in them either through cross contamination or by being processed in a facility that processes wheat.

Beware of cross contaminated products
For instance, oats are naturally gluten free but oats are sometimes contaminated with gluten due to environmental factors, like wind, that spread bits of neighboring wheat, rye or barley crops onto the oats. And, if you turn over the package of your favorite “gluten free” potato chips, nutrition bar or other food, you may notice this: “processed in a facility that also processes wheat” – something that could be a major issue for those with celiac disease. In addition, gluten is also in a variety of medications, vitamins and supplements and other products that you wouldn’t normally suspect. Therefore, it is important to pay close attention to foods and other products that may contain wheat, rye or barley.

NIH lists some examples here.  There are also many other website that list gluten free options for restaurants such as the Gluten Free Registry http://www.glutenfreeregistry.com/.

Look at complete list of ingredients
For vitamins and supplements, it's important to check each and every ingredient listed and check the brand website or call to make sure.  Many fillers and excipients used in pills and tablets do contain gluten or are manufactured in a facility with other gluten products. 

Luckily the Food Allergen Labeling and Consumer Protection Act (FALCPA) requires food labels to clearly identify wheat in the list of ingredients. For more information and updates on food labeling regulations concerning gluten, click here.

These inactive ingredients (excipients) should be further investigated to determine the gluten-free status of the product: 

• Wheat
• Modified starch (source not specified)
• Pregelatinized starch (source not specified)
• Pregelatinized modified starch (source not specified)
• Dextrates (source not specified)
• Dextrimaltose (when barley malt is used)
• Caramel coloring (when barley malt is used)
• Dextrin (source not specified, but usually by corn or potato)

Look for supplements that are 100% gluten free such as Wellesse Liquid Supplements at www.wellesse.com.  Because many gluten intolerant or Celiac sufferers can become deficient in nutrients such as calcium and vitamin D, iron and B vitamins, taking supplements may be a necessity.   

If you think you have celiac disease or gluten sensitivity, it is imperative that you get tested first, before taking gluten out of your diet. Why? If you stop consuming gluten and then get tested, the results of the test may be negative even if you have the disease.

 

Have you tried a liquid supplement instead of tablets or pills?  Maybe you weren't aware that liquid supplements are readily available for most supplements or perhaps you are afraid of the taste. 

Why a Liquid?

• Fast Absorbing
• Easy to Swallow
• Dosage is easily adjusted as needed
• Take alone or mix with water, juice, smoothies, or shakes
• Gentle on the stomach

The Encyclopedia of Pharmaceutical Technology supports the statement that substances delivered in liquid form are inherently absorbed faster than those in table or capsule form because they are already dissolved and arrive in the body ready to be used.

Liquid supplements are especially helpful to those that have a more difficult time absorbing nutrients such as weight loss surgery patients and those with digestive problems such as gluten intolerance or celiac.

What liquid supplements should you take?

Calcium & Vitamin D3
Take a liquid calcium and vitamin d3 supplement daily is important for optimizing bone health.  Calcium is essential for building and maintaining strong bones and teeth.  Vitamin D3 helps calcium absorption plus helps support your immune system and promotes bone, teeth, breast and colon health.

Multivitamin
Taking a multivitamin everyday is a great way to ensure daily health and wellness for you and your family.  It's very difficult to get all the nutrients you need each day just from food alone.  A liquid multivitamin can be a quick and easy way to get 100% of most of your daily vitamins. 

B Complex
All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which is then used by the body to produce energy.  The B vitamin group also helps the body metabolize fats and protein, which is critical for weight management.  They are also needed for healthy hair, skin, eyes and liver and are critical to proper nervous function.  B12 can also be taken as a sublingual liquid for best absorption. 

Iron
It's not always easy, nor possible to eat an iron-rich diet every day.  Iron is required by the body for red blood cell formation. Increasing iron to a safe level boosts energy and immunity.  Be sure to have blood levels checked before taking iron, as taking too much can be harmful.  Iron supplement should be taken at least 2 hours apart from your calcium supplement.

Don't be afraid to try it!
Wellesse Liquid Supplements taste good!  Most who try them like to take them as a quick shot.  However, you can also mix them in your favorite juice, water, smoothie or shake.  It's fine to mix them together too (except for the iron and calcium).  Go ahead, experiment!  It is not recommended to add to hot beverages.  Try adding one to your 8 oz glass of water or water bottle.  The B Complex or Vitamin D3 is especially good for this (tastes like a vitamin water).

Have you tried liquid supplements yet?  Why or why not?