Month: February 2020

Calories! We hear about them every day: how many, is this low in calories, how many am I burning, how do I burn them, oh no that has too many calories! We try to avoid them like the plague! But do we really know what they are and what they do? Are they really that bad for you? Let’s take a good look at calories: the facts and see what it’s all about.

What is a calorie

A calorie is a unit of energy. Regarding nutrition, calories refer to the energy individuals get from the food and drink they consume, and the energy they use in physical activity.

There are two types of calorie:

• A small calorie (cal) is the quantity of energy necessary to increase the temperature of 1 gram (g) of water by 1º Celsius (º C).
• A large calorie (kcal) is the quantity of energy necessary to increase 1 kilogram (kg) of water by 1º C. It is also known as a kilocalorie.

1 kcal is equal to 1,000 cal.

The two terms large calorie and small calorie are often used interchangeably. This can be and often is misleading. The calorie break-down described on food labels refers to kilocalories. For example, a 300-calorie milk shake actually contains 300,000 calories.

When you hear that something contains a certain amount calories, it’s a way of describing how much energy your body could get from consuming it.

What do calories do

The human body needs calories (energy) to survive. Without energy, the cells in the body would simply die. The heart and lungs would stop, and therefore the organs wouldn’t be ready to perform the essential processes needed for living. Humans absorb this energy from the food and drink they consume.

If individuals consumed only the number of calories needed every day, they would probably have healthy lives. Calorie consumption that is too low or too high will eventually lead to health problems of one type or another. Balance is the key to all aspects of life—especially calories!

The number of calories in food tells us what quantity of probable energy they contain. It’s not only calories that are important, but also the essence from which the calories are taken.

Below are the caloric values of three main components of food:

• 1 g of carbohydrates contains 4 kcal
• 1 g of protein
  contains 4 kcal
• 1 g of fat contains 9 kcal

Bottom line: it’s not the calories it’s what they measure-energy and we need energy. This is why we burn calories even when we do nothing. The automatic functions of our bodies require energy to function. However, the more activity we do, the more energy we need and the more calories we need to burn.

How many calories do we need

The US government states that the average man needs 2,700 kcal per day and the average woman needs 2,200 kcal per day.

However, not everybody needs the same number of calories each day. People have dissimilar metabolisms that consume energy at different rates, and some individuals have more energetic lifestyles than others.

The suggested consumption of calories per day depends on several factors, including:

• height
• weight
• sex
• body shape
• overall general health
• physical activity demands

Calories and weight gain

Calories don’t weigh much themselves, but like snowflakes, put enough of them together you have an issue. Excess calories are collected as potential energy, typically in the form of body fat. Small amounts are also stored in the liver and muscles as glycogen, a storage form of glucose used for short-term energy. This process if allowed to perpetuate can lead to obesity and other serious health issues.

To control weight gain, an individual needs to keep their caloric intake in line with the rate their body burns them.

If only it were that simple. Counting calories by itself doesn’t work because in the end it matters where those calories come from. This matters more than the number of calories consumed. The focus on the low-fat diet has caused some problems.

It is true that fat contains more calories than carbohydrates, including sugar. But that doesn’t mean that a sugary beverage is better for you than a handful of nuts. That’s just not what the studies have shown. Looking only at calories overlooks the metabolic effect of each calorie. In other words, the source of the calorie changes how an individual digests it and how one might retrieve energy from it.

Therefore, we can’t totally disregard fat. It just needs to be one of the healthy fats like avocado, olive oil, and nuts. So one should not cut out the fat, or make a habit of eating products labeled fat free.

At one time carbohydrates were categorized as simple or complex. But these classifications were misleading. Many doctors are off from those narrow categories and moving toward the all-encompassing terms of high glycemic index and low glycemic index. For example, an apple is a simple carbohydrate because it is digested quickly by the body, but fruit is better for you than other simple carbohydrates such as chips or crackers. That’s the glycemic index is viewed as a more accurate measure of a food’s value (good or bad). When something features a low glycemic index, it raises an individual’s blood glucose levels slowly, increasing the insulin levels gradually.

This is beneficial, because excessive insulin spikes result in insulin resistance, where the body stops responding to insulin it is producing (also known as type 2 diabetes). High-glycemic foods, on the other hand, cause blood sugar levels and thus insulin to rise quickly, prompting the overproduction of insulin and fat accumulation. It is best to focus on low-glycemic foods like wheat bread, fruits, whole-grain pasta, nuts and beans. High-glycemic foods include candy, croissants, and scones. *By choosing the low-glycemic foods and as well as the minimally processed foods, individuals can lose more weight, feel fuller for longer periods of time, and thus remain healthier.

Some additional low glycemic foods are:

• 100% stone-ground whole wheat or pumpernickel bread.
• Oatmeal (rolled or steel-cut), oat bran, muesli.
• Converted rice, barley, bulgar.
• Corn, yam, lima/butter beans, sweet potato, legumes, peas, and lentils.
• Most fruits, non-starchy vegetables and carrots.

Some additional high glycemic foods are:

• White bread (71)
• White Rice (89)
• Watermelon (72)
• Honey (73)
• Doughnuts (75)
• French fries (76)
• Cereals (76)
• Millet (71)
• Corn syrup (73)
• Pumpkin (75)
• Instant oatmeal (83)
• Rice pasta (78)
• Parsnips (97)
• Table sugar (75)
• Soda (74)
• Cheerios (74)
• Puffed rice (78)

Something to note: even as much as high glycemic index foods are dangerous for some people (e.g. diabetes), health experts also do not suggest an individual to completely eliminate all high GI foods from their diet. One can only work towards the goal of eating more of low and medium glycemic index alternatives of such foods.

Even though some foods could also be high in glycemic index, they’re also low in calories and highly nutritious concurrently. Therefore, one must not completely give up on such foods. A good example would be Watermelon. Learn more about whether or not to follow a low glycemic index diet here.

Beware of empty calories

Empty calories are the ones that supply energy but very little nutritional value. The elements of food that provide empty calories contain practically no dietary fiber, amino acids, antioxidants, dietary minerals, or vitamins.  These are known as unhealthy calories.

According to ChooseMyPlate.gov, a diet administration tool from the USDA, empty calories come mostly from solid fats and added sugars.

• Solid fats: Although they subsist organically in many foods, they are often added during industrial food processing, as well as during the preparation of certain foods. Butter is an example of a solid fat.
• Added sugars: These are sweeteners that are supplemented to foods and beverages in the course of industrial processing. They are filled with calories. In the U.S., the foremost forms of added sugars are sucrose and high-fructose corn syrup.

Added sugars and solid fats are commonly believed to make foods and drinks more enjoyable.

However, they additionally add many calories and are major contributors to obesity.

Because of this, fast food is an issue in the US. Researchers from the Centers for Disease Control and Prevention (CDC) printed a report in 2013 that showed 11.3 percent of calories consumed by people in the U.S. come from fast foods.  Nutritionists and healthcare professionals believe this percentage is too high.

As people age, they have a tendency to induce fewer of their daily calories from fast foods. Fast foods compose only 6 percent of the daily calorie intake of older adults.  They tend to have more stable schedules and more apt to prepare and eat meals at home.

However, with the amount of highly calorific meals served in restaurants or aimed toward younger individuals, it’s important that individuals pay close attention to where they get their calories.

Other sources of empty calories

The foods and drinks below provide the largest amounts of empty calories:

Solid fats and added sugars

• cookies
• ice cream
• donuts
• pastries
• cakes

Solid fats

• sausages
• bacon
• ribs
• hot dogs
• cheese
• pizza

Added sugars

• fruit drinks
• sports drinks
• energy drinks
• soda

Sugary drinks are the primary supplier of empty calories for individuals in the U.S. More than half of the people within the U.S. have at least one sugary drink each day.

It is better to avoid them in general and as an alternative consume water, fat-free or 1 percent fat milk, one hundred percent fruit beverage, and low-sodium vegetable juices.

The intake of empty calories can be evaded or considerably curtailed by integrating fresh, healthy food and drink into the diet.

Please feel free to leave any question, comment or concern below.

Good Health!!

Magnesium is something we hear about on occasion and it seems to be important.  But how important is magnesium?  The intention of this article is to answer that question.

What is Magnesium?

What is magnesium and what does it do?  Magnesium is a mineral.  It is used by the body as a nutrient that the body needs to stay healthy. Magnesium is important for several processes within the body, including regulating muscle and nerve function, blood glucose levels, as well as blood pressure levels and building protein, bone, and DNA.

About 60% of the magnesium within the body is found in bone, whilst the remainder is in muscles, soft tissues and fluids, including blood (1Trusted Source).  In effect, every cell in the body contains it and needs it to function.

What are the Benefits of Magnesium?

Exercise helper— Magnesium plays a role in exercise performance.  During exercise, we may need 10–20% more magnesium than when we’re resting, depending on the activity (4Trusted Source).

Magnesium helps move blood sugar into the muscles and dispose of lactate, which can build up in muscles during exercise and cause pain (5Trusted Source).  It is what makes us sore from exercise; especially if it involves muscles that aren’t used to being active.

Studies have shown that supplementing with it can boost exercise performance for athletes, the elderly and other people with chronic disease.

However, the evidence is mixed. Other studies have found no advantage of magnesium supplements in athletes with low or normal levels of the mineral.

Helps with depression—Magnesium plays a critical role in functions involving the brain and mood, and low levels are coupled to an increased risk of depression (13Trusted Source, 14Trusted Source).

One analysis in over eight thousand-eight hundred (8,800) people found that people under the age of 65 with the lowest magnesium intake had a 22% greater risk of depression (14Trusted Source).

Some experts believe the low magnesium content of modern food (e.g. fast foods) may cause many cases of depression and mental illness (15Trusted Source).  However, others emphasize the necessity for more research in this matter (16Trusted Source).

Nevertheless, supplementing with this mineral may help reduce symptoms of depression — and in some cases, the results can be impressive (15Trusted Source, 17Trusted Source).

In a randomized controlled trial in depressed older adults, 450 mg of magnesium daily improved mood as effectively as an antidepressant medication.

It fights against type 2 diabetes— Studies indicate that about 48% of people with type 2 diabetes have low levels of magnesium in their blood. This can inhibit insulin’s capacity to keep blood sugar levels under control (18Trusted Source).

Furthermore, research indicates that people with a low magnesium intake have a higher risk of developing diabetes (19Trusted Source, 20Trusted Source).

One study which followed more than 4,000 people for 20 years found that those with the highest magnesium intake were 47% less likely to develop diabetes (21Trusted Source).

Another study showed that people with type 2 diabetes taking high doses of magnesium each day experienced significant improvements in blood sugar and hemoglobin A1c levels, compared to a control group (22Trusted Source).

However, these effects may depend upon what proportion of magnesium you’re getting from food. In a different study, supplements didn’t improve blood glucose or insulin levels in people that weren’t deficient (23Trusted Source).

Can lower blood pressure— Studies have shown that taking magnesium can lower blood pressure (24Trusted Source, 25Trusted Source).

In one study, people who took 450 mg per day experienced a significant decrease in systolic and diastolic blood pressure (27Trusted Source).

However, these benefits may only occur in people who have high blood pressure.

Another study found that magnesium lowered blood pressure in people with high blood pressure but had no effect on those with normal levels (28Trusted Source).

Contains anti-inflammatory advantages— Low magnesium intake is linked to chronic inflammation, which is one of the products of aging, obesity and chronic disease (29Trusted Source, 30Trusted Source, 31Trusted Source).

In one study, children rock bottom blood magnesium levels were found to posses the maximum levels of the inflammatory marker CRP.  CRP stands for C-reactive protein. It is a protein made by the liver. The level of CRT in the blood increase when there is a condition causing inflammation somewhere in the body. They also had higher blood glucose, insulin and triglyceride levels.

Magnesium supplements can reduce CRP and other markers of inflammation in older adults, overweight people and those with prediabetes (33Trusted Source, 34Trusted Source, 35Trusted Source).

In the same way, high-magnesium foods — like fatty fish and bitter sweet dark chocolate — can reduce inflammation.

Tempers insulin resistance— Insulin resistance is one of the leading causes of metabolic syndrome and type 2 diabetes.  For more information on metabolic syndrome, see the article, The Facts about metabolic syndrome on this website.

Insulin resistance is characterized by a diminished ability of muscle and liver cells to properly absorb sugar from the bloodstream.  Magnesium plays a vital role in this process, and many people with metabolic syndrome are deficient.

In addition, the high levels of insulin that accompany insulin resistance lead to the loss of magnesium through urine, further reducing your body’s levels (41Trusted Source).

Fortunately, increasing magnesium intake can help. One study found that using this mineral as a supplement reduced insulin resistance and blood sugar levels, even in people with normal blood levels (45Trusted Source).

It Improves PMS Symptoms

Premenstrual syndrome (PMS) is among the foremost common disorders among women of childbearing age. Its symptoms include, abdominal cramps, tiredness, water retention, and irritability.

Interestingly, magnesium has been shown to improve mood, reduce water retention and other symptoms in women with PMS (46Trusted Source, 47Trusted Source).

It is evident from the benefits addressed above that magnesium is very important to our bodies.

How do we get Magnesium?

Foods 

Magnesium is found naturally in many foods and is also added to some fortified foods. An individual can get recommended amounts of magnesium by eating a variety of foods, including the following:

• Milk, yogurt, and some other milk products
• Fortified breakfast cereals and other fortified foods
• Legumes, seeds, whole grains
• Almonds
• Pumpkin seeds
• Spinach, boiled
• Swiss chard, boiled
• Dark chocolate
• Avocado
• Black beans
• Quinoa, cooked
• Halibut
• Cashews
• Mackerel
• Salmon

Supplements

Magnesium is on the market in multivitamin-mineral supplements and other dietary supplements. The types of magnesium in dietary supplements that are more easily absorbed by the body are magnesium lactate, magnesium aspartate, magnesium citrate, and magnesium chloride.

As mentioned earlier, a study indicated that supplements did not improve blood sugar levels in individuals that weren’t deficient, how do you know if you’re deficient?  One sure way to be certain is by supplement our diets with supplements.

Magnesium is also included in some laxatives and some products for treating heartburn and indigestion (e.g. Milk of Magnesia).

However, if you have a medical condition, check with your doctor before taking magnesium supplements.  Though these are generally well-tolerated, they may not be safe for people who take certain diuretics, heart medications or antibiotics.

If you want to try a magnesium supplement, you can find a huge selection of high-quality products online at the Vitiman Shoppe.

How Much Magnesium do we Need?

Magnesium is a natural mineral that is found in many foods and in our bodies. However, as with all things, there are hazards linked with getting too much.

A magnesium overdose can lead to what is scientifically known as hypermagnesemia. This occurs when there is too much magnesium in the blood. It is likely to occur in people with chronic health conditions, such as chronic kidney disease, although it’s rare.

Magnesium overdose can also result from an excessive amount of a supplement or medication containing magnesium.

Hypermagnesemia is rare because the kidneys job is to get rid of excess magnesium. Overdose with resultant hypermagnesemia is most often seen in individuals with poor kidney function after they take medications containing magnesium, such as laxatives or antacids.

It’s because of this risk that individuals with kidney disease are cautioned against taking magnesium supplements or medications that contain this magnesium. The associated risks are also higher for individuals with heart disease and gastrointestinal disorders.

Symptoms of excessive magnesium are:

• diarrhea
• nausea and vomiting
• lethargy
• muscle weakness
• abnormal electrical conduction in the heart
• low blood pressure
• urine retention
• respiratory distress
• cardiac arrest

But an individual can also not have enough magnesium.  This condition is called hypomagnesemia.  The cause: low magnesium is typically caused by a decreased in the absorption of magnesium in the gut or increased emission of magnesium in the urine. This is because magnesium levels are principally controlled by the kidneys. The kidneys normally increase or decrease excretion (waste) of magnesium based on what the body needs.

It can also be caused by low dietary intake, alcoholism, and diarrhea.

Symptoms of low magnesium are:

• general weakness
• tiredness
• muscle cramps
• palpitations
• abnormal heart rhythms
• paresthesias
• low potassium levels in the blood
• hypoparathyoidism which might result in low calcium levels in the blood chondrocalcinois
• spasticity and tetany
• migraines
• epileptic seizures
• increased irritability of the nervous system with tremors, basal ganglia calcifications and in extreme and prolonged cases coma, intellectual disability or death.

So, how much do we need?

The diets of most of the people in the US provide a smaller amount than the recommended amounts of magnesium. Men older than 70 and teenage girls are presumably to contain low intakes of magnesium. When the quantity of magnesium individuals get from food and dietary supplements is joined, the total intakes of magnesium are generally above recommended amounts.

According to the National Institutes of Health’s Office of Dietary Supplements, healthy adult males should generally intake 400 to 420 milligrams (mg) of magnesium a day.  Healthy adult females should consume 310 to 320 mg daily. It is recommended that pregnant women are to consume a higher dose than women who aren’t.

If an individual supplements magnesium, the most an adult should ingest is 350 mg daily. Supplemental magnesium is different from magnesium naturally occurring in the foods we eat.

The office of Dietary supplements also notes that excessive magnesium from food doesn’t pose a health risk in healthy individuals because the kidneys eliminate excess amounts within the urine. It also notes that excessive doses of magnesium from supplements or medications frequently result in diarrhea which can be accompanied by nausea and abdominal cramping.

Magnesium can be prescribed to prevent migraine headaches, with a daily dosage of more than 350 mg a day.  However these dosages should only be taken with medical supervision.

Please feel free to leave any question, comment or concern below.

Good Health!!

There has been a lot of talk about gluten in recent times and there has been an emphasis on gluten diets and products.  But what do we really understand about gluten.  It might be a good idea to know about gluten: the facts.

There is a controversy concerning Gluten these days. The majority claim that it is safe for all except those who have a condition known as celiac disease. On the other hand, other health professionals believe that gluten is harmful for most people.  So let’s examine gluten.

What is gluten and why is it bad

Gluten is a family of proteins found in grains such as wheat, barley, rye, spelt and sometimes oats.  Of the gluten-containing grains, wheat is undoubtedly the most commonly ingested.

The two (2) main proteins in gluten are glutenin and gliadin. Gliadin is the ingredient responsible for most of the negative health effects.

When flour is mixed with water, the gluten proteins form a sticky compound that has a glue-like consistency. This glue-like property makes the dough elastic, and provides bread the capacity to rise when baked. It also provides a chewy, satisfying texture.

Why is it bad?

For starters, most people tolerate gluten just fine.  But, it can cause difficulty for people with certain health conditions.  This includes celiac disease, gluten sensitivity, wheat allergy and a few other diseases.

Celiac disease – is an autoimmune disease that causes people to become intolerant to gluten. It is a chronic digestive disorder resulting from an immune reaction to the protein gliadin.  It entails inflammation as well as destruction of the inner lining of the small intestine which can lead to the non-absorption of nutrients and minerals commonly known as malnutrition.

Symptoms can include chronic diarrhea, weight loss, and fatigue. In some cases, the only symptom is anemia.  Some individuals may have no symptoms, or may not appear until later in life.

Celiac disease affects less than one percent of Americans. It can affect a person of any age who is hereditarily inclined, but it frequently begins in middle infancy.  It is a permanent disorder and the only treatment at present is a gluten free diet.

Gluten sensitivity – If an individual has symptoms of celiac disease and has negative test results, they could be gluten sensitive.

Wheat allergy – is one among the foremost common childhood food allergies, but it affects adults also.  An individual with a wheat allergy has a specific antibody to a wheat protein, and at times more than one.  However, a wheat allergy is not the same as celiac disease.

Gluten can cause other long-term issues.  See the featured video for more on this.

The solution

If an individual thinks they react negatively to gluten, they should consult with their doctor to see if they have celiac disease. If that’s ruled out, a gluten-free diet may help to establish if they’re actually gluten intolerant.

It is important to note that avoiding gluten means more than giving up traditional foods like pasta, pizza, cereals, beer and breads. Gluten also languish in many other products, including soy sauce, frozen vegetables in sauces, foods made with “natural flavorings,” vitamin and mineral supplements, some medications, and even toothpaste. Suffice it to say, this makes following a gluten-free diet extremely challenging.

It’s also important to know that it can set one up for some nutritional shortages. For example, fortified breads and cereals have become a major source of B vitamins in the United States. Although breads made with rice, tapioca, and other gluten-free flours are have become more common, they’re generally not fortified with vitamins.

This can be a problem for anyone, but it’s particularly troublesome for women who are pregnant or may become pregnant. They need vitamin B9, more commonly referred to as folate or vitamin Bc, to avert birth defects. Taking a gluten-free multivitamin-multimineral supplement is also a good idea for anyone trying to avoid gluten.

Whole wheat is also a major source of dietary fiber, which is required for the bowels to work properly. It’s possible to get the fiber one needs from other grains, such as brown rice or quinoa, or from fruits, vegetables, and beans, and that is something that needs to be pursued.  The average American diet is deficient in fiber to begin with and without it the problem gets worse.

If one supposes to have celiac disease or gluten sensitivity, it’s best to see a physician before going gluten free. Once an individual has avoided gluten for a period of time, it becomes difficult to determine if he or she has either of these conditions.  The reason is because the antibodies needed for accurate results have most likely been depleted.

If determined that diet is the way to go, the following foods are viable sources of wheat proteins and should be avoided:

• breakfast cereals
• sauces, soy sauce, Worcestershire sauce, gravies, and condiments, such as ketchup
• A majority of baked products, including cookies, cakes, donuts, muffins, crackers, pretzels, waffles, and bread
• beer, ale, root beer
• hydrolyzed vegetable protein
• coffee alternatives, malted milk, and instant chocolate drink mixes
• couscous, pasta, and noodles that are made with wheat or semolina
• ice cream and ice cream cones
• dumplings
• vegetable gum
• gelatinized starch and modified food starch
• processed meats, such as hotdogs
• meat, crab or shrimp substitutes
• monosodium glutamate
• natural flavorings

As you can see, the list is very extensive.  Most of which are everyday products for us.  Therefore, before undertaking such an endeavor as this, be sure it’s the correction course of action.

Gluten free foods

If one must go the gluten free route, all is not lost.  There’s a host of items to choose from.

Let’s start with whole grains:

• wild rice
• brown rice
• buckwheat
• tapioca
• quinoa
• sorghum
• millet
• teff
• amaranth
• arrowroot
• oats

One thing to take notice of is the importance of checking food labels when buying whole grains. Gluten-free whole grains are often contaminated with gluten, if they are processed in the same facility as gluten-containing foods.

One example would be oats which are frequently processed in facilities that also process wheat.  This will likely cause cross-contamination. Therefore it’s best to verify that the oats purchased are certified as gluten-free.

Fresh fruits and veggies are a winner

• apples
• bananas
• bell peppers

  

• berries
• carrots
• citrus fruits, including oranges and grapefruit
• cruciferous vegetables, including cauliflower and broccoli peaches
• green beans
• greens like spinach, kale, and Swiss chard
• mushrooms
• onions
• pears
• radishes
• starchy vegetables, including potatoes, corn, and squash

Items in this category to use caution with include:

Ready chopped fruits and veggies – They can be cross-contaminated with gluten conditional on where they were prepared.

Frozen fruits and veggies – These may contain added sauces and flavorings

and may contain gluten. Plain frozen versions are in general gluten-free.

Dried fruits and veggies – Some may include gluten-containing ingredients. Plain, unsweetened, dried fruits and vegetables be likely to be gluten-free.

Canned fruits and veggies – They may possibly be canned with sauces that contain gluten. Fruits and vegetables canned with water or natural juices are likely to be safe and gluten-free.

Proteins may be tricky and must be picked carefully

• seafood (fresh fish, scallops, shellfish)
• red meat (fresh beef, pork, lamb, bison)
• legumes (beans, lentils, peas, peanuts)
• traditional soy foods (tofu, tempeh, edamame, etc.)
• nuts and seeds
• poultry (fresh chicken, turkey)

Pay close attention to these proteins

• processed meats, like hot dogs, pepperoni, sausage, salami, and bacon
• lunch meats or deli cold cuts
• ready-to-eat proteins, like those in microwavable TV dinners
• ground meats
• meat substitutes, like vegetarian burgers
• proteins are combined with sauces or seasonings

Avoid these proteins at all cost

• seitan (a vegan meat substitute made entirely out of hydrated gluten)
• any meat, poultry, or fish that has been breaded
• proteins that are mixed with wheat-based soy sauce

Dairy works too.  Most dairy products are gluten-free. But, the ones that are flavored and contain additives should be double-checked, which include:

• flavored milks and yogurts
• processed cheese products, such as cheese sauces and spreads
• ice cream, which is usually mixed with additives that contain gluten

Dairy product to avoid

• Malted milk drinks

Dairy products that are gluten-free

• yogurt
• milk
• butter
• sour cream
• cottage cheese
• cheese
• cream

Fats and oils that are Gluten-free

• butter and ghee
• olives and their oil
• avocados and avocado oil
• coconut oil
• vegetable and seed oils, including sesame oil, canola oil, and sunflower seed oil

Fats and oils are naturally gluten-free. But in some cases, additives that contain gluten are mixed with fats and oils for flavor and thickening.  It’s prudent to double check these:

• cooking sprays
• oils with added flavors or spices

Beverages

• water
• 100% fruit juice/drink
• lemonade
• coffee
• tea
• sports drinks, soda, and energy drinks
• some alcoholic beverages, including wine, hard ciders, and beer made up of gluten-free grains, such as buckwheat or sorghum (a cereal plant)

Double-check any beverages with additional flavorings or mixtures, such as

coffee coolers, distilled liquors, such as vodka, gin, and whiskey — even when the label states gluten-free, as have been known to trigger a reaction in some people, and smoothies that are pre-made .

• Avoid these beverages at all cost
• beers, ales, and lagers made from gluten-containing grains
• non-distilled liquors
• other malt beverages, like wine coolers

Spices, sauces, and condiments

Spices, sauces, and condiments frequently contain gluten but are usually overlooked.Although most spices, sauces, and condiments are naturally gluten-free, gluten-containing components are sometimes added to them as emulsifiers, stabilizers, or flavor enhancers.

Some common gluten-containing ingredients added to spices, sauces, and condiments include modified food starch, maltodextrin, malt, and whole wheat flour.

Gluten-free spices, sauces, and condiments

• coconut aminos
• tamari
• white vinegar, distilled vinegar, and apple cider vinegar

Double-check these

• Worcestershire sauce
• salad dressing
• tomato sauce
• pasta sauce
• relish and pickles
• barbecue sauce
• mayonnaise
• ketchup and mustard
• dry spices
• salsa
• gravy and stuffing mixes
• stock and bouillon cubes
• marinades
• rice vinegar

Avoid these

• malt vinegar
• wheat-based soy and teriyaki sauces

Ingredients

Additionally, be on the lookout for these ingredients to verify if an item contains gluten

• wheat-based ingredients, like wheat protein as well as wheat flour
• modified food starch and maltodextrin (if made up of wheat, it’ll be specified on the label)
• emulsifiers (will be specified on the label)
• soy or teriyaki sauce
• gluten stabilizer
• malt-based ingredients, including malt vinegar, malt extract, and malt syrup

Closing points

Basically, to be safe, any pre-cooked or pre processed item is worth additional evaluation.  If there’s doubt if a product contains gluten, it’s best to contact the manufacturer to be sure.

Wheat, rye, and barley are the main foods that require to be kept far away from while following a gluten-free diet. Bear in mind that gluten is additionally usually added to processed foods, like canned and boxed products.

Please feel free to leave any question, comment or concern below.

Good Health!!

In the article: All about Testosterone, much is explained about the production and function of testosterone. It also explains how it becomes deficient and what happens as a result. This article addresses a possible solution to testosterone depletion which is a supplement named TestoGen Testosterone Booster. Therefore, this is a TestoGen review.

What is TestoGen

TestoGen is a supplement that aids a man’s body to produce its own testosterone. The ingredients are all natural and are a safe way to boost testosterone levels to normal.

Why TestoGen

Increasing testosterone levels can alleviate the symptoms of a deficiency such as:

• Depression
• Fatigue
• Irritability
• Lack of motivation
• Low libido
• Weight gain
• Poor sexual performance (i.e. erectile dysfunction)
  TestoGen can address these issues.

TestoGen is natural and safe and doesn’t have the side effects as well-known testosterone boosters. TestoGen aid the body in producing its own testosterone.

What’s in TestoGen

Testosterone booster has lots of great, natural ingredients in just the right amounts to do the job properly. Just take a look at these:

BIOPERINE- is a derivative of black pepper and drastically increases the bioavailability of all the other ingredients in TestoGen. This means that considerably more of the active ingredients are absorbed by your body, which makes them more practical. In other words, including Bioperine in the TestoGen formula means you get better results because more of the ingredients are at work then would be otherwise.

ZINC– is a really efficient testosterone booster and well-known as an aphrodisiac. Zinc is contained in oysters as a main component. It’s also essential for keeping the sperm healthy and is responsible for keeping a lot of bodily functions working properly. Zinc can be lost through perspiring so it’s vital to keep your levels up if you are into fitness training– or any other activity that causes you perspire.

VITAMIN B6- is required by the body for over one hundred (100) different functions, therefore it plays a crucial role in your overall health. B vitamins are additionally central for the assembly of testosterone, and studies have shown that vitamin B-complex vitamin deficiency is connected to lower testosterone levels and increased estrogen levels (the female sex hormone), as well as having an influence on overall energy levels. The vitamin B6 in TestoGen will help you combat fatigue and irritability as well as help your body increase testosterone production.

RED GINSENG EXTRACT- is taken from the root of this plant and is a well-known aphrodisiac giving it the alternative name of “man root.” It is also a libido stimulator which can protect the testes from damage by dioxins (chemical compounds), assisting in strong erections. When contained in TestoGen, it gives you a strong feel-good factor to sharpen you both physically and mentally, making you ready to tackle the world!

FENUGREEK EXTRACT- is a herb with libido-increasing, testosterone- advancing seeds. Fenugreek is a safe, natural way to increase your strength, stamina and vitality as it increases the release of insulin which helps increase muscle production. Fenugreek also has powerful antioxidant properties to ensure that those harmful free radicals are kept at bay enabling your body to work efficiently.

D-ASPARTIC ACID- is an amino acid regulator which aids in the production of hormones, including the luteinizing hormone. This stimulates the production of testosterone and therefore helps in the production of lean muscle and an overall increase in strength and stamina. This will increase your libido as it will definitely get a kick from it! Research suggests that D-aspartic could improve testosterone formation by over 45% during a matter of weeks – and TestoGen has more of it per serving than any other product on the market.

VITAMIN K1- assists in keeping your bones strong and healthy, but the main reason for including this important vitamin is because it helps your body absorb the vitamin D (mentioned below) that’s also in the TestoGen formula more efficiently, increasing the testosterone-boosting benefits you’ll get from the vitamin D!

NETTLE LEAF EXTRACT- you may know it by the name stinging nettle but did you know it can help boost your testosterone levels? Testosterone binds itself to a protein called SHGB. However, when it is attached to protein, testosterone can’t be of much use. Research has shown that nettle leaf also binds to SHBG, leaving your testosterone unengaged to circulate in your bloodstream and do much far more useful things like build muscle and boost your libido.

BORON- is a trace mineral found in soil and some fruits and vegetables. Studies have shown that even a tiny amount of boron is enough to significantly increase testosterone levels. One study found that men who took as little as 10mg of boron per week showed a 28% increase in free testosterone and a decrease in estrogen levels. In another study, bodybuilders taking a daily boron supplement for 7 weeks showed a major increase in testosterone levels compared to those taking a placebo.

VITAMIN D- mentioned earlier,
studies have shown that men with sufficient vitamin D levels have significantly higher testosterone levels than those with low vitamin D levels. This means that increasing your vitamin D intake can have a really positive effect on your testosterone levels. TestoGen uses vitamin D3, cholecalciferol, which can lift your free testosterone level (the testosterone that is not attached to protein, so it’s floating around in your bloodstream) as well as hamper the speed of testosterone converting into estrogen. It is a win-win situation. Additionally, vitamin D works even better when taken with magnesium, boron and vitamin K, which of course, are all included in the TestoGen formula as well.

MAGNESIUM – Lastly, magnesium is an essential nutrient that plays an important role in testosterone production. A study found that men taking 750mg of magnesium per day for four weeks showed a 26% increase in testosterone levels. Magnesium also helps promote quality sleep, which is important for good quality testosterone production. Research further shows that most adults don’t consume enough magnesium, so we’ve added a generous dose of to every TestoGen serving to ensure you get more than enough of it.

Side effects

In view of the fact that TestoGen is made from natural, whole ingredients, there are no known side effects that might occur while using this supplement. However, like any supplement, it’s always advisable to confer with your physician about starting TestoGen, especially if you’re taking other prescription medications.

Some customer reviews claim that taking TestoGen increased hair growth in certain areas.

As with any supplement, you should always be sure to carefully follow the instructions on the bottle. While some testosterone supplements include questionable ingredients or substances that can be harmful, TestoGen is made of completely natural ingredients, and as a result do not have these same dangers.

If you are concerned about possible side effects, consult with your physician about what increased testosterone levels can cause.

Pros and Cons

Pros: TestoGen will assist you in boosting your overall testosterone which can help become more alert, increase your concentration ability, decrease your feelings of depression, and boost up overall libido. All of these benefits are fundamental for both physical and mental health and can be adversely affected by decreased testosterone levels.

Every natural ingredient has been carefully researched and selected to add into the overall supplement formula to create a proportionate and effective testosterone booster.

Cons: Some may find this product to be expensive at a price of approx $60.00 for a thirty-day supply. However, keep in mind that this is a quality product, using all-natural ingredients which have been researched and tested.

Where to buy TestoGen

TestoGen is only available through the manufacturer’s main website. A

single bottle costs $59.99 for a thirty-day supply, and there are offers that provide discounts for larger quantities. For more information you may inquire here.

Final thoughts

Boosting testosterone levels is a proficient and efficient means of building muscle mass, increasing one’s libido, increasing weight loss possibilities, and improving one’s physical and mental health overall. The average male’s body will stop producing enough testosterone to stimulate overall physical and mental growth by age 30. Once testosterone production begins to decline, the body has no innate or natural way to reverse the process.

For this reason, testosterone supplements have been formulated to help boost reduced levels and increase overall health in men. A higher level of testosterone has a fantastic amount of health benefits which will improve an individual’s overall quality of life.

If you are concerned about your testosterone levels and you are looking for a safe product to address your concern, TestoGen may be a satisfactory choice to naturally increase sexual pleasure and performance as well as overall health.

Taking TestoGen can significantly increase your general sense of well-being and help make your workout efforts even more effective. Furthermore, the libido boosting properties of TestoGen make it an excellent means of increasing your sex drive and improving health overall. For more information click here.

Please feel free to leave any comment, question or concern below.

Good health!!