Should You Eliminate Gluten?

Do you know someone who has eliminated gluten from their diet? Have you considered exploring this approach for yourself, or do you consider it going overboard? Why should you eliminate gluten?

I’ve written about the potential issues of consuming wheat-based foods in the past. To recap, the greatest concerns are the increased concentration of gluten in our modern wheat, and the use of glyphosate on wheat fields prior to harvest. That means that each bite of wheat comes with a dose of glyphosate.

I often find that my clients have some sensitivity to wheat or gluten, which is a protein in wheat. In the absence of testing for sensitivity, these are some situations where I recommend elimination of wheat from the diet….

An Autoimmune Disease Diagnosis

Consuming gluten can promote intestinal permeability (or leaky gut), which is a precursor of all autoimmune disease activation. In case you doubt this, I encourage you to listen to the first 20 minutes of this interview with Dr Allessio Fasano , a pioneering doctor who has identified gluten’s role in promoting permeability and how this permeability contributes to autoimmune activity.

Type 2 Diabetes

In this case, I recommend elimination of all wheat, though not all gluten-containing grains such as barley or rye. The primary concern with wheat is its high glycemic load in a diet for individuals with insulin resistance. This means that consumption of wheat spikes your blood glucose (sugar) levels which the Type 2 diabetic body cannot well manage.

An Overtly Obese Body

Similarly, I recommend eliminating wheat if you have an overtly obese body. The high glycemic load that comes with wheat consumption usually leads to insulin-mediated body fat increase. And that can lead to metabolic syndrome.

Inflammatory Bowel Disease

For those suffering with IBD, the digestive system is already compromised, but the gluten and glyphosate from wheat (did you listen to Dr Fasano’s interview?) add fuel to the fire.

Struggle With Chronic Depression

There is increasing evidence that gluten can cause changes in brain chemistry which can lead to depression. Do you struggle with depression? Then I recommend eliminating it completely for at least 2 months before reintroducing to gauge the impact.

Do you find yourself in any of these conditions? Have you explored ways to support your body based on diet and nutrition in conjunction with your conventional medical treatment? You don’t need to find your way on your own. A Functional Medicine Health Coach can help you navigate the path. Let’s chat about your situation and how I can support you.

Are you wondering where the future will lead? The best way to get a different outcome is to change your approach. Should you eliminate gluten? Maybe. And you don’t have to go it alone.

Kelly Lutman Pursue Wellness

When you want to improve the way you are eating, home-cooked meals are the best approach. How do you fit cooking into your busy schedule? Meal prep hacks!

Meal Prep Hacks For Your Busy Schedule

When you want to improve the way you are eating, home-cooked meals are the best context for success. Yet you may think that your busy schedule leaves you with no hope for making your own meals, even if such an approach would save you money. The answer? Meal prep hacks.

I completely understand. I hope to show you some hacks that could work for your unique schedule and lifestyle. Today, I’m sharing a few meal prep hacks so that you don’t have to stress about not having enough time.

Build your meals around your main dish

Try switching it up so that you don’t feel like you’re eating the same thing every day and build the rest of the meal to complement your main dish. For example, you can make chicken with steamed veggies and brown rice for one meal-prep batch and teriyaki salmon bowls for another. This will streamline the process behind meal-prepping while using most of the same ingredients.

Try ingredient-prepping

Sometimes, packaging ready-to-go meals a week in advance can leave your food looking soggy and a bit unappetizing. Plus, you might change your mind as to which ingredients you want to eat in a meal. Instead of creating an entire meal, you may prefer to prepare the individual components. Chop different vegetables, cook a batch of brown rice or quinoa, and separate your fruit into portions. Then, you can assemble your meals and season them according to your mood. The washing, cutting, and cooking take the longest when you meal-prep. If you do that one session on the weekend, the rest of the week should be smooth sailing.

Always make enough for leftovers

Nobody wants to spend more time in the kitchen than necessary, but we all have to eat. If you’re already cooking, double the portion sizes so that your efforts result in two meals. If your dinner doesn’t seem like a convenient meal for packaging to save, then double-up the individual ingredients. For example, if you’re making rice, make double, eat half for your dinner and store the other half of it away for your meal prep. If you’re already chopping up some sweet potato to roast in the oven, add a few extra. This will save you a lot of time.

Switch up your sauces and dressings

This is the best way to avoid your meal-prep becoming boring and bland. If you’ve followed tip #2, you should have your ingredients all ready and prepared to go. The ingredients should be unseasoned unless you have to marinate in advance. When preparing a meal, you can quickly add whatever dressing or seasoning you want. You should also prepare your sauces and dressings in advance so that you don’t have to throw on some store-bought condiments that usually contain a lot of artificial preservatives and sugar. Homemade hummus has a long shelf-life and is so versatile. You can also make a variety of different salad dressings or even pasta sauces, which should last you the whole week.

The best way to improve the quality of your food for the sake of your health is to prepare more of your meals yourself. I’m not saying you have to prepare all of your meals yourself, yet each meal made at home from natural ingredients is a step toward better health. Start small with a few meals and explore ingredient combinations that work for you, then add a few more. If you need some ideas, here are a few that you can try. Your body will thank you.

Kelly Lutman Pursue Wellness

Magnesium Is A Nutrient Powerhouse

Magnesium Is A Nutritional Powerhouse

Do you remember much of the periodic table of elements from Chemistry class? Though I never learned the elements in high school, I’m gaining more respect for them these days. Especially #12 – magnesium. Magnesium is a nutritional powerhouse.

If you’ve played on a sports team, I’m sure you’ve experienced the normal dynamics of a couple leading players and many supporting ones. Magnesium is a supporting player that many of us are lacking.
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Meatless Monday or Change One Meal A Day?

I’m sure you have heard of the “meatless Monday” movement. The idea is to have one day a week when you focus on eating plant-based meals and take a break from animal proteins. Another approach is to change one meal a day to plant-based foods. For many, this has been an interesting exercise that encourages them to think outside our cultural norm.

You know that I encourage including protein, healthy fats and complex carbohydrates in your meals for a balanced nutritional benefit. You may be wondering how to do this when planning a meatless meal. It’s not hard at all. Read more

Are You Disrupting Your Metabolism?

Are You Disrupting Your Metabolism?

If your metabolism is running at a healthy level, it burns off your calories and keeps you feeling energized. Exercise and plenty of sleep help your metabolism function optimally, but are you disrupting your metabolism with certain foods you eat?

These foods could be reducing the metabolic fire you count on to keep things running optimally. Read more

Healthy Grilling Tips

Healthy Grilling Tips

What does summer mean for you – beach, camping, backyard cookouts? I love a good BBQ, but must admit that it doesn’t always mean the healthiest meal. Today let’s talk about some healthy grilling tips!

The common BBQ menu can be part of the trouble. Besides an oversized portion of meat, the majority of BBQs seem to include a heavy helping of high-glycemic carbs (think potatoes, baked beans, etc).

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Food Journal Benefits

Food Journal Benefits

Jotting down everything you eat throughout the day can unlock so many clues as to what foods work best for you, and what foods may have a negative effect that you haven’t noticed until now. I want to talk with you about food journal benefits and what you can discover by recording what you eat!

It can be as simple as carrying a small notebook with you, or even as quick as downloading a Food Journal app on your phone to keep track.  There are many great ones to choose from if you search for “food journaling” in your phone’s app store.

Here’s what you’ll discover about yourself when you start keeping a food journal.

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nutritional comparison of fresh frozen and canned fruits and vegetables 40

Nutritional Comparison of Fresh, Frozen and Canned Fruits and Vegetables

Today we are going to talk about the nutritional comparison of fresh, frozen and canned fruits and vegetables. You already know that eating vegetables is essential for your health, and they available fresh, frozen, and canned. Do you ever wonder what the difference is between them? After all, aren’t they all vegetables?

Here’s what you should know about each.

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Tricks to curb your overeating

Tricks to Stop Overeating

Easter has passed, and perhaps I should have sent this newsletter out early. Did you gather with friends and family for the holiday? And did you eat too much? It’s was delicious and fun but maybe now you’re looking for tricks to stop overeating in the future?

Our culture tends to overeat in general with larger portions than ever, but I’m sure you’d be surprised how satisfied you can feel with a smaller portion.  Somewhere along the way, we’ve been programmed to eat until we are wishing we were wearing elastic waist pants – whether we were seated at a feast, eating from boredom, or soothing emotions.

Whatever reason it may be to you, there are some simple tricks you can use on a daily basis to make sure you’re more mindful of your consumption and keep things at a healthy level.

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Healthy Grocery Shopping Tips

Healthy Grocery Shopping Tips

Have you despaired of finding “healthy” foods at your local grocery store? We don’t all live near health food stores, but you can still find foods that will nourish your body, and often at lower prices than those stores. Let’s talk about some healthy grocery shopping tips to make your trip to the store easier.

With a little practice, you can learn to navigate your local grocery store to find foods that will fuel your body and fit your lifestyle. Here is how you start….

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