Gluten Free- Is it necessary?

A gluten-free diet is an effective therapy for those diagnosed with celiac disease. Celiac disease is a genetic condition that results in damaging of the small intestine due to the consumption of gluten. Symptoms of this disease are gastrointestinal issues including flatulence, bloating, constipation, indigestion, abdominal pain, and steatorrhea. Some other symptoms that do not affect the gastrointestinal tract include anemia, vitamin and mineral deficiencies, anxiety, depression, neurological conditions, and tooth enamel decay.

Celiac disease is difficult to diagnose. Doctors can identify possible diagnosis by performing serologic tests for three antibodies; anti-tissue transglutaminase (tTG), endomysial (EMA) and deamidated gliadin peptide (DGP) antibodies. It is important that patient must be on a gluten-containing diet when taking these tests. While these tests can provide diagnostics for sensitivity, an intestinal biopsy is required to determine a celiac diagnosis. Again, the patient must be on a gluten-containing diet .Often times in order to avoid an invasive procedure such as a biopsy, doctors will encourage patient to begin a gluten-free diet if anti-body tests are positive for genes associated with celiac disease.

 “Gluten is a protein in wheat, rye and barley that is commonly found in bread, beer, pasta, and a wide range of other processed foods containing these grains. “  “1% of the population, eating gluten causes celiac disease, and an intestinal condition characterized by the inability to absorb nutrients from food.” The site also talks about “one very real danger of following a gluten-free diet is eating too much fat and too little fiber.” Dr. Angela Lemond, RDN in Dallas and a spokeswoman for the Academy of Nutrition and Dietetics states that ditching gluten often means adding sugar and fat.  Dr. Peter Green, M.D., director of the Celiac Disease Center at Columbia University’s medical school states that if you are “convinced that you have a problem with gluten, see a specialist to get a blood test to check for certain antibodies associated with celiac disease.”

When avoiding gluten, it is possible to develop a deficiency in certain vitamins and minerals. This is because many gluten containing foods that are commonly eaten in the average American’s diet are made with fortified flour. Foods like whole wheat bread, bagels, crackers, etc.  would include fortification of B vitamins like thiamin, niacin, riboflavin, folic acid, as well as iron and calcium. Fortification of flour has been a common practice since the 1940s because there were many people with B Vitamin deficiencies at that time. Fortification has been effective at preventing nutrient deficiencies and the possible side effects. For example, adequate intake of folic acid can help prevent macrocytic anemia and aid in a healthy pregnancy. Therefore, if you plan to cut out gluten from your diet, it is important to monitor your intake of foods with naturally occurring B vitamins. Some examples include lentils, nuts, green leafy vegetables, bananas, shellfish, and avocados.

One of the most sought-out diets in this century is the gluten-free diet. However, many people truly suffer from a gluten intolerance, or as we know it, they have celiac disease. What most people, not affected by gluten, do not understand is that there are several nutrient deficiencies that come occur when a person has celiac disease. One of the reasons so many deficiencies occur is because the small intestine is unable to properly absorb the nutrients that the body needs. Some of the most common nutrient deficiencies that occur are fiber, iron, calcium, magnesium, zinc, folate, niacin, riboflavin, vitamin B₁₂, and vitamin D. So the question is, can supplements be used? The answer is yes. However, some patients’ small intestine recovers which allows them to be able to properly absorb nutrients. For those patients who are not as lucky, they should supplement. Some foods that can be eaten on a strict gluten-free diet are not enriched, which poses a problem for the deficient person. It has been suggested that vitamin-mineral therapy should be used. The only problem with taking vitamins and minerals is that the labels need to be read carefully before taken. Some of the ingredients in the product contain gluten. If someone is deficient and is having problems balancing a proper diet, seeking out advice from a Registered Dietitian or a physician is recommended.

Gluten is often associated with gastrointestinal discomfort, which explains how easily claims of bowel health have came about. Many individuals believe that by following a gluten free diet, they can rid their irritable bowel syndrome (IBS) symptoms. According to Vazquez-Rogue et al. (2013), this is possible in patients with a certain gene combination (HLA-DQ2/8) that give them a higher disposition for celiac disease. While they may not be diagnosed with true celiac disease, they may show symptoms that mimic that diagnosis. Eating a gluten-free diet for patients suffering from IBS can be beneficial in relieving many of the uncomfortable side effects that accompany it.

One popular topic in the media is that a gluten-free diet can cure autism. The theory behind this is that by depriving the body of gluten, the person with autism is said to have significantly improved behavior. Does this behavior change mean the autism is cured? No. Dr. Ken Williams explains,"... until more clinical studies are completed and more evidence of safety and benefit is available, parents who place their child on a casein- free, gluten-free diet need to take extra steps to ensure they do so in a safe and reliable manner" (2016). Dr. Williams continues to explain that when considering a gluten-free diet for any reason, especially in the case of autism, seeking counseling from a Registered Dietitian is vital. 

There are many of examples of association between disease of the skin and digestive system. Psoriasis is a chronic autoimmune disease whose symptoms appear on the surface of the skin.  Patches of dry, scaly skin form caused by the rapid build-up of cells (in days rather than weeks) on the on the skin. Psoriatic pain may also effect the joints and erode the nails. Some psoriasis patients have IgG and/or IgA antibodies to gliadin, which means they display a sensitivity to gluten. Research has shown that these type of individuals who followed a gluten free diet saw a gradual decline in their psoriatic symptoms. Some patients were said to see changes in their symptoms as early as three months are following a gluten free diet. While following a gluten free diet involves paying close attention to detail on nutrition labels, a closer look could potentially afford more comfortable lifestyle.

 

Have you been looking for the diet that will help you feel better, lose weight, gain energy or all of the above? If you’ve been taking advice from popular titles like Grain Brain and Wheat Belly you’ve probably been told that eliminating grains or gluten will be your ticket to success! You and roughly 30% of the US population are part of a growing fad looking to partially or fully eliminate gluten from their diets, according to a 2013 conducted by the NDP group for consumer research. (1) This is quite a large number considering only 1.4% of those people actually need to follow gluten-free diets to alleviate symptoms of celiac disease or doctor-diagnosed wheat allergies. (1)

Let’s face it- with those kinds of numbers we all know someone who has tried gluten-free living or maybe even tried it ourselves despite not having a medical condition requiring it. But have you ever been exposed to someone who takes gluten-free living to the extremes? Gluten-free dieting as well as other fad diet trends such as “clean eating” and “the paleo diet” have brought forth what many may consider a new brand of eating disorder. Patterns seen in people taking these plans to the extreme show vast similarities with those found in avoidant-restrictive food intake disorder cases. Some of these symptoms include having a limited range of food preferences that becomes narrower over time, not eating with friends or family due to severe avoidance behaviors with certain foods or ingredients, and having no significant body image distortion or fear of weight gain but rather fixation on the ingredients of foods.(2) 

While elimination diets may seem like the miracle cure-all for the problem you’re trying to solve it’s best to take them with a grain of salt. If you find yourself curious to try one be sure to proceed with caution and be self-aware of how much effort you’re putting into it. If you’ve started taking a different route to work to avoid walking past the local pizzeria so you won’t breathe gluten-contaminated air…it may be time to step back from the plan. A good alternative would be to visit your local Registered Dietitian who can help you find healthier alternatives to weight loss and, as surprising as this may sound, let you eat any foods you want including pizza and bread(scary concept these days, I know). Think you may know someone who’s taken their gluten-free or other elimination diet to the extreme? You can visit www.nationaleatingdisorders.org for more information on symptoms and warning signs of a disorder.  

References:

1. 9 Things You Should Know Before Going Gluten-Free - Celiac Disease Foundation. (2014). Retrieved April 14, 2016, from https://celiac.org/blog/2014/02/9-things-you-should-know-before-going-gluten-free/

2. Avoidant-Restrictive Food Intake Disorder (ARFID) | National Eating Disorders Association. (n.d.). Retrieved April 14, 2016, from https://www.nationaleatingdisorders.org/avoidant-restrictive-food-intake-disorder-arfid

http://www.consumerreports.org/cro/magazine/2015/01/will-a-gluten-free-diet-really-make-yu-healthier/index.htm

www.webmed.com/diet/20120220/gluten-sensitivity-fact-or-fad

De Lourdes Samaniego-Vaesken, M., Alonso-Aperte, E., & Varela-Moreiras, G. (2012). Vitamin food fortification today. Food & Nutrition Research, 56, 10.3402/fnr.v56i0.5459. http://doi.org/10.3402/fnr.v56i0.5459

Williams, K. (2016). How helpful is the casein-gluten-free diet. Autism Speaks. Retrieved from: https://www.autismspeaks.org/node/112986

Vazquez-Roque, M., Camilleri, M., Smyrk, T., Murray, J., Marietta, E., O'Neill, J., . . . Zinsmeister, A. (2013). A controlled trial of gluten-free diet in patients with irritable bowel syndrome-diarrhea: Effects on bowel frequency and intestinal function. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/23357715

https://celiac.org/live-gluten-free/glutenfreediet/vitamins-and-supplements/

Scanlon SA, Murray JA. Update on celiac disease—etiology, differential diagnosis, drug targets, and management advances. Clinical and Experimental Gastroenterology. 2011;4:297–311.

Michaëlsson, G., Gerdén, B., Hagforsen, E., Nilsson, B., Pihl-Lundin, I., Kraaz, W., & Lööf,        L. (2000). Psoriasis patients with antibodies to gliadin can be improved by a gluten-free         diet. British Journal Of Dermatology, 142(1), 44-51. doi:10.1046/j.1365-      2133.2000.03240.x

Vitamins and Minerals as Supplements: Why use them?

“Who needs supplements?  If you’re generally healthy and eat a wide variety of foods, including, fruits, vegetables, whole grains, legumes, low-fat dairy products, lean meats and fish, you likely don’t need supplements.” (www.mayoclinic.org) For those who may require some vitamin supplementation, here are some potential benefits associated with each:

Vitamin Supplements:

Vitamin A-Helps to maintain healthy vision, keep your skin healthy, protects against wrinkles and acne and helps tight off infections and other unwanted diseases.

Vitamin B12-This vitamin enhances muscle strength, provides energy and helps your nerves function properly.  Insufficient amounts of vitamin B12 can lead to health complications such as fatigue, weak muscles and severe depression.

Vitamin C-Serves a number of purposes including healing wounds, boosting your immune system, protecting artery linings and preventing cataracts.

Vitamin D-Supplements are helpful for babies who are breastfed since breastfeeding does not provide adequate amounts of this vitamin.  Vitamin D has also been known to help fight Osteoporosis.

Vitamin E-This vitamin is known to help protect against heart disease and some forms of cancer.  It also boosts the immune system and helps in healing injuries and wounds.  Some studies provide that this vitamin also helps boost the immune system of elderly people.

Vitamin K-Strengthens bones and is known to help fight Osteoporosis.

Mineral Supplements:

Calcium-Is known to protect bones and make them stronger, but it also helps in lowering blood pressure and preventing colon cancer and PMS (pre-menstrual syndrome).  Make sure you only take the recommended amount of calcium per day.  Too much calcium can increase the risk of prostate cancer in men.

Chromium-This mineral assists the hormone insulin and helps it to operate more efficiently.  When the insulin is functioning at the appropriate level, your blood sugar levels are lower, which is helpful to individuals with type 2 diabetes.  This mineral has also been proven to help with weight loss.

Iron-Lack of iron can cause fatigue and low energy levels.  Iron deficiency is usually found in pre-menopausal women, athletes and vegetarians.  Although iron helps boost your energy levels, too much of this mineral may cause heart disease and can place you at higher risks for cancer.

Vitamin D & Aging

Some people find themselves researching and consuming vitamin and mineral supplements in hopes of increasing their bone density and functional abilities through increased Calcium and Vitamin D. While many practitioners will tell you that the average person does not need a multivitamin, most will agree that aging adults could potentially benefit from a Calcium/Vitamin D supplement. It is certainly possible to consume adequate calcium and Vitamin D through diet alone, especially if you can commit to drinking three glasses of milk daily. But, many adults develop lactose intolerance as they age and are looking for an alternative. Research has shown that consuming a Calcium/Vitamin D supplement can decrease the risk for falls through improved musculoskeletal function. Additionally, many conditions have been linked to hypovitaminosis D (too little Vitamin D) that include the risk for type 2 Diabetes, depression, and development of autoimmune disorders like rheumatoid arthritis.  While many supplements are overrated and probably unnecessary for the average, healthy adult… it’s worth asking your physician about Vitamin D and Calcium supplements. 

Vitamin B12: A Closer Look

Vitamin B12 is one of the water-soluble vitamins and is naturally present in some foods. B12 is very important for our bodies. It is required for proper blood cell formation, neurological function, and DNA synthesis. Naturally, B12 is found in animal products such as fish, meat, poultry, eggs, milk, and dairy products. Some people are not able get the appropriate amount of vitamin B12 that they need on a daily basis. Elderly individuals are amongst those who face challenges with vitamin B12. This is due to a condition known as atrophic gastritis. Their bodies are unable to absorb the B12 that is offered through foods. Older adults are not the only persons who run into trouble with vitamin B12. People with pernicious anemia, gastrointestinal disorders, people who have undergone gastrointestinal surgery, vegetarians, and pregnant and lactating women should supplement with B12. Obviously, vitamin B12 is very important to our bodies to maintain proper, every day function. The table below, provided by the National Institute of Health, is helpful if you are wondering how much B12 is essential for you.

Table 1: Recommended Dietary Allowances (RDAs) for Vitamin B12 [5]

Age	Male	Female	Pregnancy	Lactation
0–6 months*	0.4 mcg	0.4 mcg
7–12 months*	0.5 mcg	0.5 mcg
1–3 years	0.9 mcg	0.9 mcg
4–8 years	1.2 mcg	1.2 mcg
9–13 years	1.8 mcg	1.8 mcg
14+ years	2.4 mcg	2.4 mcg	2.6 mcg	2.8 mcg

Iron & Teens

It has been said that “good habits formed at youth make all the difference.” Good nutritional habits are no exception. Because nutritional requirements increase during adolescence to support growth and development, teenagers are more vulnerable to a lack of adequate nutrients. Iron is a micronutrient needed by the body to carry oxygen from the lungs to transport throughout the body. Iron deficiency in adolescence can cause fatigue and slow a teen down during some of their most active years. It can also cause cognitive ability disorders. While the body is growing and increasing in bone and muscle, this results in an increase in total blood volume.

During adolescence many young people are involved in sports, and teenage girls begin menstruation. These things contribute to iron less in the body. Between growth and activity level, the adolescent body is in need of more iron. Despite the increase iron demand, teens, more often girls, fail to meet the recommended intake. The Recommended Daily Allowance (RDA) for iron for girls age 8-13 is 8 mg/day and increases to 15 mg/day during age 14-18. For boys age 8-13 the RDA is also 8 mg/day, but only increases to 11/mg a day ages from ages 14-18. For those teens that fall way below the RDA, iron supplementation may be prescribed by a doctor, especially following the diagnosis of iron deficiency anemia. This may not come without complication. Iron supplements can cause nausea, vomiting, constipation, and diarrhea. Some teens may be able to increase their iron intake with diet modification alone. Instead of filling up on fast food and snacks, these growing young adults should be consuming iron-fortified cereals, legumes, spinach, and liver as a part of a well-balanced diet. Adolescence is a stage of life where much learning and growing takes place. It is important to teach young people good nutritional habits that will allow them to grow healthy.

Combatting Deficiency

For almost 100 years, foods have been enriched or fortified in attempt to prevent deficiencies and disease and to improve the overall quality of foods. Enriched foods are those that have nutrients added which may have been lost during processing. Fortified foods have nutrients added to improve overall nutritional value of the food. During processing, some foods lose nutritional value. To make up for these nutritional losses, some grains are enriched. This means the B vitamins, including thiamin, riboflavin, niacin and folic acid, as well as iron are added back to the food. More recently, food fortification has shifted more toward optimizing nutritional value of foods instead of deficiency prevention. Plant sterols and stanols are added to margarine and spreads in attempt to lower cholesterol. Prebiotics and probiotics have been added to a variety of foods to improve gut health. Omega-3 fatty acids are added to some milks to optimize brain, eye and heart health. While fortified and enriched foods can add great nutritional value to the diet, a well-balance diet with a variety of foods should always be priority. Hopefully this information will help you make an informed decision about whether or not supplements are for you. If you’re still unsure talk to your healthcare provider about which supplements may be beneficial for you!

Protein and Supplementation

Protein is a very essential macro-nutrient. As we may know, protein supports the growth and maintenance of body tissues. Below are 8 different types of protein, along with their specific functions in the human body.

Hormonal: Hormones are protein-based chemicals and they are secreted by the cells of the endocrine glands. They act as chemical messengers, and transmit signals from one another. An example of a hormonal protein is insulin. Insulin is secreted by the pancreas in order to regulate the blood sugar levels in your body.

Enzymatic: Enzymatic proteins accelerate metabolic processes in cells. Some functions of these proteins are liver functions, stomach digestion, blood clotting and converting glycogen to glucose. An example of enzymatic proteins is digestive proteins that break down food for your body to absorb.               

Structural: Structural proteins, otherwise known as fibrous proteins, are necessary to our bodies. Types of structural proteins are collagen, keratin and elastin. The main structural component in our hair, nails, skin and teeth is keratin.

Defensive: Defensive proteins are what we know best as antibodies. They are the core part of our immune systems, and are much needed to fight of diseases. These antibodies attack bacteria, viruses and other harmful microorganisms, and they are formed in the white blood cells.

Storage: Storage proteins store mineral ions mainly. An example of a storage protein is ovalbumin and casein.

Transport: Transport proteins carry important and very vital materials to the cells. Hemoglobin, serum albumin and calbindin are all examples of transport proteins. Each of these transport proteins are being used in functions in our body that are vital in everyday life.

Receptor: Receptor proteins, found on the outer part of cells, control the substances which enter and leave the cells. Examples of what they could control are water and nutrients. Some of these receptor proteins can activate enzymes or even stimulate endocrine glands.

Contractile: Contractile proteins regulate the strength and speed of heart and muscle contractions. Contractile proteins are also known as motor proteins. Myosin and actin are types of contractile proteins.

How Much Do I Need?

Protein - an essential nutrient that a body required to build and repair muscle tissue is found in many foods you probably eat on a daily basis. How much protein is necessary? A typical person’s needs for protein are around 0.8-1.0 grams of protein per kilogram of body weight. If you’re interested in calculating your needs, take your weight in pounds divided by 2.2 to get your weight in kilograms. If a normal person needs 0.8-1.0 grams/kilogram, then how much more protein does an athlete need? The Academy of Nutrition and Dietetics (AND) recommends 1.2-1.7 grams/kilogram for power athletes (strength or speed) and 1.2-1.4 grams/kilogram for endurance athletes.

For Athletes

Muscle milk and protein powders are on the rise within the bodybuilding and athlete community. What is the purpose of them and what can they do that food can’t? Many athletes consume more protein than necessary through supplements and powders, when in reality they probably consume their daily recommendation from food alone. Some great food sources of protein are: milk, eggs, meat, and beans. However, according to AND, “Recent studies have shown that high-quality proteins such as whey, casein, and soy can effectively be sued for the maintenance, repair, and production of skeletal muscle proteins in response to weight training.” A few tips if you are selecting protein powders:

• Look for whey or soy protein isolate as the first ingredient
• Choose low fat options with high protein (<3g fat, <5g sugar, and >20g protein are good starting places)
• If you are adding flavor to your protein powder, look for low-fat or natural flavors such as fruit
• Remember: you can meet (nearly) all protein needs through food intake!

For Heart Health

We’ve heard many times how too much protein, specifically saturated fat, can increase cholesterol levels. It should come as no surprise that protein supplements can also impact plasma lipids. Because of soy protein’s structural similarity to estrogen, it also has been proven to increase high-density lipoprotein (HDL) and decrease low-density lipoprotein (LDL) in some cases. In other studies, it was said to have no effect on HDL. Other research tailored to phytosterol supplementation revealed a fall in LDLs, but showed no effect in HDL when the steroid compound was taken. Some of these protein supplements have been proven to impact cholesterol levels in modest amounts, making them potentially helpful in combatting the risk of cardiovascular disease. While taking protein supplements in excess may have some side effects, taking them to improve heart health could possibly be useful.

For the Aging Adult

For the aging adult, maintaining lean muscle mass is paramount. By continuing regular exercise, we can maintain flexibility, range of motion, and quality of life through physical function. But did you know that supplementing your diet with whey protein, your workouts can have better, lasting effects on your body composition? In an article published just recently, elderly adults with a mean age of 80.3 years old, that also have sarcopenia (age related loss of muscle mass), were provided post exercise shakes after performing resistance exercise programs over twelve weeks. The participants received 22 grams whey protein and Vitamin D supplementation compared to the control group that performed the same workouts without the dietary supplementation. Those receiving the supplementation obtained the best results by decreasing their body’s fat mass and increasing their muscle mass. To avoid age related loss of muscle and fat mass gain, it is best to continue exercising and enjoy some calcium and protein rich dairy after your workout.

Over-supplementation

Protein supplementation when done correctly can be a great exercise enhancement. However, is there such a thing as too much protein supplementation? Yes. Taking too much of a protein supplement can lead to a plethora of negative effects. In most cases, over supplementing can end in dehydration, weight gain, significant stress on the liver and kidneys, as well as hypercalciuria (excessive calcium in the urine). Why is this so worrisome? Dehydration can impede athletic performance as well as inhibit adequate electrolyte balances in the body. Weight gain occurs because all of the excess protein is stored as fat. Hypercalciuria overloads the kidneys and can induce kidney failure.  Over time, the stress that is placed on the liver and kidneys impairs their functions, and eventually causes them to fail. Protein supplementation can be great for a short term basis, but should be reconsidered in a long term plan.

References

Academy of Nutrition and Dietetics: eatright.org

Escott-Stump, S. (2012). Nutrition and Diagnosis-Related Care. (7th ed). Baltimore, MD: Lippincott, Williams & Williams.

Mahan, L., Escott-Stump, S., & Raymond, J. (2012). Krause's Food and the Nutrition Care Process (13th ed). St. Louis, MO: Elsevier/Saunders.

Mooradian, A., & Haas, M. (2014). The effect of nutritional supplements on serum high-density lipoprotein cholesterol and apolipoprotein a-i. American 

                 Journal of Cardiovascular Drugs, 14(4), 253-274. doi:10.1007/s40256-014-0068-1

Rondanelli, M., Klersy, C., Terracol, G., Talluri, J., Maugeri, R., Guido, D., Faliva, M., Perna, S. (2016). Whey protein, amino acids, and vitamin D supplementation with physical acitivity increases fat-free mass and strength, functionality, and quality of life and decreases inflammation in sarcopenic elderly. American Journal of Clinical Nutrition. Advance online publication. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/26864356

Woods, P. (n.d.) Eight types of protein and their function. Retrieved from: http://healthyeating.sfgate.com/eight-types-protein-function-4559

Coconut Oil: How will you use it?

Top of Form

With the rise in technology and access to TV, it seems today’s generation has become more interested in health and nutrition. One of the biggest fads currently discussed in the nutrition world is coconut oil. Celebrities are advocating for the use of coconut oil in everything from food to beauty products. There are claims saying coconut oil can “protect from cancer, dissolve kidney stones, and make you lose excess body fat.” Aside from the claims, there is some basic information you should know about coconut oil to make an informed decision on if it’s right for you. Coconut oil is mostly saturated fat, meaning that it stays solid at room temperature and doesn’t go rancid (unpleasant odor) quickly. One thing that makes it easy to remember how saturated fats work is this phrase: “Solid at room temperature, solid in your arteries.” Since saturated fat makes up a large portion of coconut oil, where do the fat percentages compare to other common fats?

• Coconut oil- 92% saturated fat

• Butter- 63% saturated fat

• Beef fat- 50% saturated fat

• Olive oil- 15% saturated fat

Now that we’ve talked about some information on the nutritional value and content of coconut oil, the main uses for it that we are going to cover are using it as a sunscreen, as part of your beauty regimen, in the prevention/treatment of Alzheimer’s, how it relates to weight loss and cardiovascular health, how it can benefit parenteral nutrition, and the most common use as a fat replacement.

While most Americans may have felt very comfortable using synthetic chemicals on their skin for sunscreen in the past, it is more common today to seek out “natural” sunscreen remedies. Some promote the use of coconut oil as a natural sunscreen, and you will even find coconut utilized in many commercial sunscreens. And why wouldn’t it make sense? Doesn’t the term coconut bring up images of lounging around a pool or the beach and enjoying a drink, potentially IN a coconut glass? This harmonious relationship is actually best for serving drinks, as research shows coconut oil is a poor natural sunscreen. When compared to FDA approved UV absorbers, organic oils like coconut were at least two orders of magnitude lower when blocking UV light. Researchers found that natural oils were insufficient to get an appropriate, significant UV protection.  Better stick to the FDA approved, commercial sunscreens this summer if you hope to prevent sunburns and skin damage.

Coconut Oil. It is not something that would usually come to mind when getting ready for work in the mornings or getting ready for bed at night. However, coconut oil has recently become "all the rage" for uses outside of the kitchen. Coconut oil may be the perfect product for every woman to add to their must have beauty products.

Here are 10 ways that coconut oil can be used that you may not have thought of:

1) Dry hands: Tired of using lotion over and over again? Rub a little bit of coconut oil on your dry hands and they will feel smooth again.

2) Cheekbone highlighter: Who would have thought that? Swipe a little bit on your cheekbones, over your makeup, and get the highlight you love for cheap!

3) To shave your legs: Because shaving cream is over-rated. Why not use coconut oil? It is cheap and gives your legs a shiny, but not greasy look.

4) As a deep conditioner: Dry hair is not fun for any woman to deal with. Throw a dollop of coconut oil in your hair, comb through, and then rinse with shampoo! Good as new!

5) As eye makeup remover: I mean really? Who discovers this stuff! Dab some coconut oil on your cotton swab and then bam! Eye makeup quickly comes off!

6) Body moisturizer: Super cheap and perfect fix to dry skin! Apply as you would lotion.

7) To clean your face: Many women swear by this for a nighttime moisturizer. Rub all over your face and then rinse with your favorite cleanser.

8) Too add shine: Needing to have your hair a little shinier? Dab a little on your ends for a little shine, but not too much in order to avoid the "looking greasy" look.

9) In a body scrub: Needing a solution for a homemade and cheap body scrub? melti 1/2 cup of coconut oil on a very low heat, pour it over 1 cup or brown sugar and stir together. Perfect body scrub.

10) For a little rub down: Just use coconut oil on your body just as you would any other body rub!

So ladies, forget Ulta and Sephora for those high-end beauty products. Buy a bottle of coconut oil and keep it handy. It seems to be the solution for every beauty need.

Coconut oil has many claims that it can cure, reverse, treat or prevent many different things, but did you know one of these claims is that it can be used as treatment for Alzheimer’s disease? To understand the theory behind this claim, it is important to know part of the theory behind Alzheimer’s. This theory states that neurons in the brain of an Alzheimer’s patient are unable to utilize glucose for fuel and as a result, starve. So the question now is, why do people think coconut oil may be a solution to this problem? The main idea comes from children with epilepsy who have had success treating their symptoms with a ketogenic diet. In this diet, high intake of fats and strict limits on carbohydrates force the body to use fat as a fuel source, which theoretically in Alzheimer’s patients would solve the issue of glucose utilization in the brain. Coconut oil is used in these types of diets to allow a slightly higher level of carbohydrate intake, which makes this very strict diet easier to follow. The downsides to this treatment are its links to high cholesterol levels, and the general strictness of the diet. Note: there is not enough experimental evidence to back up these claims, but currently trials are being conducted in the US to provide some evidence as to if coconut oil and the ketogenic diet are effective in treating Alzheimer’s disease.

There have been many benefits associated with the inclusion of coconut oil in the diet. Weight loss and heart health are both amongst those proposed benefits. Coconut oil captured the attention of researchers as a solution to weight loss because of the vast amount of medium-chain fatty acids found in the tropical oil. Medium-chain fatty acids are not believed to be stored in fat tissue and are quickly metabolized by the body and used as energy. While a few studies have proven coconut oil may decrease waist circumference, no real evidence exist to uphold the claim that coconut oil promotes significant weight loss. Some have also theorized that coconut oil promotes cardiovascular health because of the absence of trans fat. While this may seem advantageous to someone keeping a watchful eye on their cholesterol, a lack of trans fat does not automatically qualify coconut oil as a favorable substitution. Saturated fat is found in large amounts in coconut oil. It may be able to hide behind the bad rep held by trans fat, but saturated fat cannot escape from the fact that it too raises blood cholesterol levels. Cholesterol’s nemesis, LDL, is elevated by the presence of saturated fat. While research has shown coconut oil and other medium-chain fatty acids do not raise low-density lipoprotein (LDL) as much as long-chain fatty acids because it contains lauric acid, it has not yet been proven that coconut oil promotes heart health.

As we’ve mentioned, coconut oil is composed of saturated fat – about 86-92%. Some of this fat is in the form of medium chain triglycerides, more specifically lauric acid and myristic acid. MCTs can be highly beneficial for the body if a person has chronic pancreatitis, requires total parenteral nutrition or has had occurrences of steattorhea due to small intestinal bacterial overgrowth. However, this MCT oil isn’t used from the jar of coconut oil bought at Kroger. The coconut oil must be fractionated and esterified (big words for cut apart and separated) in order to be beneficial for these patients.

Pancreatitis usually is solved by gut rest, which allows the pancreas de-inflame. Sometimes, this method takes longer than expected and enteral nutrition must be initiated. Using a peptide based, MCT oil formula and feeding lower into the intestines, ideally past the Ligament of Treitz, can avoid pancreatic stimulation and allow for inflammation to resolve.

Coconut oil can be a substitute for a variety of foods including butter, olive oil, canola oil, and other shortenings. How is this possible? Let’s look at the properties of coconut oil first. Because coconut oil is a saturated fat, it is solid at room temperature. It is due to this property that coconut oil is able to be substituted for butter or solid fats. In liquid form, coconut oil is used to replace a variety of other fats.

The most commonly seen form of coconut oil in cooking, is replacing butter in a recipe with coconut oil. Most recipes will give you an amount to substitute for. However, if it does not, just remember that coconut oil can be used in a 1:1 ratio with butter. This means, that if a recipe calls for 1 Tablespoon of butter, you can replace it with 1 Tablespoon of coconut oil.

One important note about coconut oil is to beware of the taste and texture of your baked product. Depending on the baked good, the use of coconut oil can easily alter the flavor of the product. Also, it has been documented that coconut oil changes the texture of pastries, such as pie crusts. After reading through the many other uses of coconut oil, the decision now lies in your lap. How will coconut oil impact your life? What will you use it for? Feel free to share how you have previously or plan to use it!

Resources:

Fessler, T.A., (2010). Nutrition Support in Severe Acute Pancreatitis. Today’s Dietitian. Retrieved from: http://www.todaysdietitian.com/newarchives/011110p36.shtml.

Zeratsky, K. (2015). Can coconut oil help me lose weight? The Mayo Clinic. Retrieved from: http://www.mayoclinic.org/healthy-lifestyle/weight-loss/expert-answers/coconut-oil-and- weight-loss/faq-20058081

Science behind the headlines: How to reduce your risk and other popular topics. (n.d.). Retrieved February 11, 2016, from https://www.alzheimers.org.uk/site/scripts/documents_info.php?pageNumber=4

O'Connor, S. (2014). 10 Amazing Beauty Tricks with Coconut Oil. Retrieved from: www.prevention.com/beauty/coconut-oil-cures-for-your-hair-and-skin

(2016). Substitute coconut oil for butter. Retrieved from: http://www.md-health.com/Substitute-Coconut-Oil-For-Butter.html

Gause, S., & Chauhan, A. (2016). UV blocking potential of oils and juices. International Journal of Cosmetic Science. Advance online publication. doi: 10.1111/ics.12296.
Schardt, D. (2012, June). Coconut Oil. Retrieved February 9, 2016, from http://www.cspinet.org/nah/articles/coconut-oil.html

Diabesity

Obesity is a very common problem in the United States.  What is even more shocking is that Arkansas has been named one of the most obese states in the country! Many complications, including diabesity can stem from obesity. Diabesity is a term coined in the 1970s for someone who is obese and has developed diabetes.Diabetes related to obesity falls into the Type II diabetes category.  What does Type II diabetes mean? It simply means that the body does not utilize insulin to its fullest potential.  Is it reversible? How do I treat it?

Type 1 diabetes is usually diagnosed in children and in young adults. Type 1 diabetes is an autoimmune disorder in which one's body cannot produce insulin. This being said, learning how to live with injections of insulin and other therapy is possible. Researchers have been looking for possible ways to reverse type 1 diabetes. One study was done to determine if type 1 diabetes could be reversed with antibody therapy. The study has been done on mice, and signs of type 1 diabetes being reversed were shown. This study, as of 2014, had not been done on humans yet. Researchers are very hopeful in that this antibody could reverse or even cure type 1 diabetes.

Though both types of diabetes can be very critical, research has proved that type 2 diabetes is in fact reversible. As we know, type 2 diabetes is developed later is life and is usually associated with people who are obese. One of the first hints researchers found that led them to believe type 2 diabetes was reversible was bariatric surgery. In a research study done over centuries ago, people that had type 2 diabetes and underwent bariatric surgery were 90% close to being and remaining diabetes free. Researchers also found that type 2 diabetes could be reversible by diet alone. This has been concluded due to the fact changes in metabolism occur following bariatric surgery. These rapid changes occurred as a consequence of the the quick change in calorie balance. Because of this change in calorie balance, researchers say that the defects to both insulin secretion and hepatic sensitivity of type 2 diabetes could and should be correctable through diet.

While diabesity is traditionally found in the adult population, it’s becoming a growing problem for children as well. How can such a life threatening condition affect the youngest population? The Center for Disease Control and Prevention (CDC) reports that diabetes is one of the more common diseases that can affect children. While most cases are Type-1, the occurrence of Type-2 diabetes is on the rise as well as the obesity rate.  The CDC also reports that approximately 151,000 individuals have diabetes and are under the age of 20. Children with Diabesity often experience decreased quality of life as well as biological, psychological, and medical complications. While diabesity rates are high currently, they are expected to drastically increase in the following years if immediate action is not taken. Michelle Obama and her “Let’s Move!” program are currently in line to offer community resources and plans to help reverse childhood obesity rates. Some tips to deal with childhood diabesity from Dada in Today’s Dietitan, “don’t talk about child obesity- labels can create negative feelings, provide don’t deprive- provide healthier options without restricting too much, and optimize feeding and parenting to let children be children- encourage activity and other childish activities.”

The primary goal of the Diabesity diet is maintain glycemic control in order to prevent complications of the disease. This is done by keeping blood sugars within normal limits and lowering the patient’s hemoglobin A1c to less than 7%. The next goal of the Diabesity diet is weight reduction toward a healthy BMI.

Carbohydrates are macronutrients that dictate blood glucose levels in the body. So, no more carbs? False. Carbohydrates are also the bodies preferred choice of energy. In patients with diabetes, either type, maintaining a consistent intake of carbohydrates throughout the day can help to maintain glycemic control. This is called a consistent carbohydrate diet. Patients are encouraged to consume a specific amount of carbs per meal and at snack time to meet their bodies carbohydrate needs. By eating a consistent calculated amount at meal times and snacks, glucose levels typically stay within healthy limits, helping to lower A1c.

By monitoring carbohydrates at each meal, patients are more likely to eat a consistent number of calories as well, leading to weight reduction. It’s important also to encourage intake of lean protein and controlled amounts of heart healthy fats to promote further weight reduction.

Treatment options for diabesity do exist, but not always without complication. Sometimes improving an aspect of one disease can have adverse effects on the other. Insulin, which is commonly used to lower blood sugar in patients with type 2 diabetes mellitus (T2DM) can cause both weight gain and fluid retention. Insulin sensitizers like Metformin are more insulin-efficient and produce less of the hormone which tackles the issue of weight gain, and may even promote weight loss. The hope for diabesity patients does not end there.

Bariatric, or “metabolic” surgery heads the way for such optimism. The goal of these surgeries is to cause weight loss by lessening the amount of food the stomach can hold. In turn this causes a malabsorption of nutrients.

The most commonly performed bariatric surgery is the Roux-en-Y Gastric Bypass, more simply referred to as just gastric bypass surgery. The procedure involves a separation of the top of the stomach to create a smaller component of the organ, and a division of the small intestine. Together these two steps work to stimulate satiety, or the feeling of fullness, and conquer hunger. Research indicates this procedure may be the most effective in treatment of diabetes in comparison to its counterparts because patients exhibit the ability to maintain normal levels of plasma glucose, insulin, and glycated hemoglobin. Biliopancreatic Diversion with Duodenal Switch, or BPD-DS is a more complex bariatric operation. A portion of the stomach is extracted and the small intestine is divided. The intricacy of the operation does pose a higher risk than other bariatric operations. However, it has been proven to profoundly demonstrate significant weight loss as well as a resolution or improvement in T2DM. While other procedures exist, these two have been proven to yield the best results in the fight against diabesity.

Now that we know what diabesity is, the big question on everyone’s minds is, “how can I prevent it?” While genetics can play a role in the development of diabetes, there are many lifestyle factors that can be modified to greatly reduce your risk. Listed below are 4 simple lifestyle changes you can make on a daily basis to decrease your risk of developing diabesity:

·         Cut the sugar! Decreasing your intake of sugar sweetened beverages and concentrated sweets will help you and your body ward off type II diabetes. These are things like cakes, candy, sweet tea, regular pop, sugary coffee beverages, etc. These cause our bodies to use higher levels of insulin to control blood sugars, which may lead to insulin resistance and type II diabetes.

·         Get up and get moving! Research has shown that 30 minutes of brisk walking per day can decrease your chances of developing type II diabetes by 30%. (1,2)

·         Ditch the muffin top! (and I don’t mean by buying bigger jeansJ) Studies conducted by the Diabetes Prevention Program have shown that those who were overweight, and lost weight, were found to have a 16% reduction in risk of developing diabetes for every kilogram (2.2lbs) lost! (3)

·         Cut out the [cigarette] pack, Jack! Those who smoke are about 50% more likely to develop type II diabetes than non-smokers. (4)

References:

(2015). Facts about Type 2, retrieved from: www.diabetes.org

Dada, J. H. (2010). Diabesity in Children – Epic Proportions of Disease Necessitate Major Action. Today’s Dietitian, 12(5), 14. http://www.todaysdietitian.com/newarchives/050310p14.shtm

Taylor, R. M.D. (2013).Type 2 diabetes: etiology and reversibilty. American Diabetes Association Diabetes             Care,36, 4, 1047-1055. Retrieved from: http://care.diabetesjournals.org/content/36/4/1047.full

Iyer, S. (2014). Type 1 Diabetes Successfully Reversed with Antibody Therapy;Could There Soon be a                   Cure? Retrieved from: http://www.medicaldaily.com/type-1-diabetes-successfully-reversed-antibody-             therapy-could-there-soon-be-cure-288228

Hall, M. (2013) Understanding Advanced Carbohydrate Counting – A Useful Tool For Some Patients to Improve Blood Glucose Control. Today's Dietitian, 15(12), 40. http://www.todaysdietitian.com/newarchives/120913p40.shtml

Arroyo, K., Kini, S. U., Harvey, J. E., & Herron, D. M. (2010). Surgical therapy for diabesity.

            Mount Sinai Journal Of Medicine, 77(5), 418-430. doi:10.1002/msj.20209

Still, C. (2015, May). Treating patients with "diabesity": Challenges and pportunities. Bariatric    

             Times. p. 3-4.

1.   Tanasescu M, Leitzmann MF, Rimm EB, Hu FB. Physical activity in relation to cardiovascular disease and total mortality among men with type 2 diabetes. Circulation. 2003; 107(19):2435-9. 

2.   Hu FB, Sigal RJ, Rich-Edwards JW, et al. Walking compared with vigorous physical activity and risk of type 2 diabetes in women: a prospective study.JAMA. 1999; 282:1433-9.

3.   Hamman, R. F., Wing, R. R., Edelstein, S. L., Lachin, J. M., Bray, G. A., Delahanty, L., . . . Wylie-Rosett, J. (2006). Effect of Weight Loss With Lifestyle Intervention on Risk of Diabetes. Diabetes Care, 29(9), 2102-2107.

4.   Willi C, Bodenmann P, Ghali WA, Faris PD, Cornuz J. Active Smoking and the Risk of Type 2 Diabetes: A Systematic Review and Meta-analysis.JAMA. 2007; 298:2654-2664.