By Betty Murray
If you have sensitivity to gluten, it could affect more than your gastrointestinal and digestive system. Some people with gluten intolerance or sensitivity actually have neurological symptoms as well. The Gluten Free Society has labeled gluten a “potential neurotoxin,” as it can affect concentration, balance, walking, one’s ability to judge distances and can even cause numbness in extremities.
According to the Center for Peripheral Neuropathy, about 10 percent of people with Celiac disease will also develop neurological symptoms — gluten ataxia. These symptoms may be characterized by: jerky movements, frequent falls, difficulty concentrating, trouble walking, loss of balance, tremors and more.
Why does gluten affect the brain?
If you are sensitive to gluten but eat foods containing gluten, the gluten triggers the body to attack it as a “danger” to the body. Antibodies attack the gluten the same way they would attack bacteria or disease. This can lead to intestinal damage, which results in improper absorption of nutrients. If your body experiences a nutritional or vitamin deficiency, it can affect the brain, resulting in some of the above listed symptoms.
Some medical professionals also believe that there is another protein or chemical in the brain similar enough to gluten that when antibodies are attacking gluten in the body, they also attack the brain.
How do you know if you have a gluten sensitivity, Celiac disease or gluten ataxia?
Individuals suffering from a gluten intolerance or perhaps even celiac disease may experience gut problems like bloating, diarrhea, cramping, constipation, energy loss and even skin problems. Celiac disease damages the intestines and prevents the absorption of crucial vitamins and minerals into the body. Celiac disease can be diagnosed with blood tests and biopsies of the intestines.
The easiest way to determine if you have gluten intolerance or gluten ataxia is to cut gluten out of your diet for a period of time. If gastrointestinal and/or neurological symptoms improve when you aren’t eating gluten, your body is more than likely intolerant of gluten. In this case, completely avoiding gluten is the only way to avoid symptoms.
Those who display symptoms but don’t test positive for the disease are often labeled with gluten sensitivity. For those with celiac disease, or a sensitivity or allergy to gluten, eliminating gluten from the diet can not only restore the body’s digestive system, but can also restore energy.
What should I eat if I have a gluten sensitivity, gluten ataxia or Celiac disease?
Gluten is a special protein that is found in rye, wheat and barley. It is the substance that gives bread dough it’s elasticity, and is responsible for the chewy texture of baked bread. Gluten is found in many types of breads and cereals, however not all grains contain gluten. Wild rice, corn, buckwheat, millet, amaranth, quinoa, teff, oats, soybeans, and sunflower seeds are examples of grains that do not include gluten.
If you are considering a gluten free diet, it is important to know the risks involved. Many gluten free products are not fortified with iron and vitamins B and D like regular bread products. When going gluten free, it may be important to take vitamin or iron supplements to avoid a dangerous deficiency. When going gluten free, eating fruits, vegetables, lean meats and grains such as brown rice, quinoa and buckwheat will help you get essential vitamins that packaged gluten free products may not provide.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
If you think you’re a food addict you’re not alone. In fact, the human brain is wired to crave high-calorie foods. Food cravings are what remain from our hunter-gatherer ancestry, when people survived on what they gathered and picked alone. As our food environment has evolved, giving us 24/7 access to food, the human brain has not evolved with it.
In a time when the only food people had access to what they hunted and picked with their own two hands, cravings and high-calorie foods were the survival mechanism for times when food choices were lean. Today, we must train our brains and our bodies to end cravings for foods that are high in calories and low in nutrients.
To put an end to unhealthy food cravings, you must understand the balance between protein and carbohydrates. Not all carbs are bad. In fact, many plant foods, including nuts and seeds are high in good carbs — carbs that are essential for long-term health and even maintaining weight. These foods are rich in fiber, vitamins and minerals and they take time to digest.
Have you ever eaten a fast food meal only to find you are hungry an hour later? It’s because the simple, processed carbohydrates in that food causes your blood sugar to quickly rise, creating an imbalance in your metabolism. If you eat a meal or snack full of plant foods, like organic vegetables, nuts or seeds, your blood sugar won’t spike suddenly, rather, it will rise slowly over time, balancing metabolism as your body process the nutrients.
It is possible to curb your cravings for high-calorie foods, making it easier to maintain and even lose weight. If you find you are often hungry between meals, it’s because you’re not filling your body with the nutrients it needs to sustain you throughout the day.
Here are three ways to reprogram your brain and end the cravings:
Rewiring your brain to avoid cravings for all the wrong foods is a simple matter of understanding how your body works, including how it processes nutrition. Keep your body fueled with water, fiber and protein, and you’ll find that you can make it through the day with more energy, without craving foods that shut down your metabolism and make losing weight more difficult.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
Have you tried every exercise plan and diet known to man? Are you still struggling to lost weight. Your inability to shed those unwanted pounds may be due to insulin resistance — a condition you have likely never even heard of before.
Over the last decade, insulin resistance has become more recognized by doctors, and healthcare professionals are beginning to understand the effects a resistance to insulin can have on the body. Insulin resistance affects metabolism, causes cravings, leads to feelings of sluggishness and can eventually turn into diabetes.
What is insulin resistance?
The body needs insulin to use the food you consume. If your body develops a resistance to insulin, simply put, you are unable to use the food and calories you consume. This can lead to fatigue, cravings for carbohydrates, increased fat storage, high blood pressure, cholesterol and triglycerides. Insulin resistance can also cause a fatty liver.
What causes insulin resistance?
A sedentary lifestyle and a diet high in processed carbs and calories is the main cause of insulin resistance. However, insulin resistance can be present at birth, as a pregnant mother’s lifestyle and diet can affect her child’s genetic tendencies toward insulin resistance, diabetes and other weight issues.
How do you know if you have insulin resistance?
Physically, many people with insulin resistance have thin arms and legs, and a round stomach, as their bodies store most of its fat in the belly. This is not necessarily true for everyone with insulin resistance, but it is a common trait. Feelings of sluggishness or fatigue, rampant cravings for carbs, high blood sugar, blood pressure and cholesterol are all signs of insulin resistance.
If you think you may have developed a resistance to insulin, talk to your physician. Your doctor can monitor your cholesterol, fasting blood sugar, insulin levels and average blood sugar (over three months) to determine if you have insulin resistance.
How can you treat or prevent insulin resistance?
A healthy, nutritious diet and an active lifestyle are the best ways to ward off insulin resistance, diabetes and other weight issues.
Every meal should contain a healthy source of organic protein, a natural carb such as organic fruits or vegetables and a healthy fat like olive oil or avocado. Foods rich in omega-3 fats like olive oil, fish and flax seed have shown to make insulin more efficient, aiding in the body’s ability to burn fat.
Exercise can make insulin work up to 50 percent better. Muscle is the biggest tissue mass in the body. It is also the primary place sugar is deposited. Regular exercise helps the body use the glucose that is deposited on the muscles. Inactive muscle isn’t as sensitive to insulin.
Sleep is also a factor in insulin resistance. If you don’t get enough sleep, your body produces a hormone called ghrelin, which increases appetite. An insulin resistance coupled with increased cravings is a recipe for disaster when it comes to weight loss and dieting.
If you suspect you may have developed a resistance to insulin, consult with your physician. To prevent developing insulin resistance or other more serious weight-related conditions, heat a healthy diet, low in processed carbs and calories, and get plenty of regular exercise.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
Diabetes, heart disease, cancer, arthritis and several other health conditions can all be linked to low-grade inflammation in the body. Most medical professionals would agree that a change in diet, resulting in the reduction of inflammation in the body could reduce or even prevent you from developing these diseases.
How does food affect inflammation?
Foods rich in omega-3 fatty acids will help reduce inflammation in the body, whereas foods high in omega-6 fatty acids can increase inflammation. If you eat processed foods and meats, you’re more likely to have inflammation than if you were to eat an organic diet.
The primary focus of today’s food industry is to produce a lot of food at low prices. To do that, corners are cut. For example, cows are raised in factories where they eat corn, rather than on farms, where they are grass-fed. Corn, which is also a main component in processed foods, is high in omega-6 fatty acids. Research suggests the average American’s diet today contains a ratio of 20-1 omega-6 to omega-3 fats. That’s compared to a 2-to-1 ratio 100 years ago.
Read this previous article about grass-fed meat.
Other sources of omega-6 fats that should be avoided: soybean, cottonseed, vegetable, safflower and sunflower oils.
What should you eat to reduce inflammation?
Read this previous article about essential fatty acids.
Increasing the amount of omega-3 fats in your diet and decreasing omega-6 fats will help prevent diseases and could add longevity to your life. Eating unprocessed, organic foods can be more expensive, but in the long run, it’s well worth it as you’ll save money on healthcare and can add years to your life.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
If you’re trying to lose weight, more than likely, there’s one factor you aren’t considering: hunger hormones. Have you ever eaten even when you weren’t physically hungry because you felt like your body was telling you to eat? That’s because three hormones in your body that control hunger gave you the signal to eat. Those hormones are insulin, ghrelin and leptin.
In order to maintain a healthy diet and lose weight, it’s important to understand how these three hormones work.
Insulin – The hormone produced by the pancreas that is responsible for the cells in your body using sugar and glucose from the food you eat for energy. For one-third of us, our bodies don’t respond properly to insulin, and as a result, the pancreas will produce more insulin when we eat foods that are high in carbohydrates — like white pasta or bread. When this occurs, you might experience insulin resistant hunger, which is essentially a strong desire to eat, even if you are not physically hungry.
Counter insulin resistant hunger by eating plenty of protein and good fat, or else you’ll feel like you are constantly craving carbs. It’s important to understand how extra insulin in your body might make you crave carbs so that you can be aware of your cravings and eat what your body needs, rather than what it is craving. If you feel a gnawing craving for carbs, eat protein or foods with good fat (omega 3 fatty acids) to keep your body from continually producing too much insulin.
What’s the problem with carbs? If you eat a diet high in refined carbohydrates, you’ll likely feel like you are constantly struggling with low levels of energy. When you eat carbs, the body will burn those carbs for energy before it taps into the body’s supply of protein and stored fat to burn for fuel. You want your body to burn fat, but in order to trigger that response, you need to cut down on the amount of simple or refined carbs you eat, or cut them out all together.
Ghrelin and leptin – Ghrelin is the hormone responsible for making you feel hungry. Leptin makes you feel full. Proteins are the best appetite suppressors, whereas carbohydrates will lower your appetite initially, with a quick and powerful rebound. If your diet is well balanced, with high in protein and low in carbs, ghrelin and leptin will work as they should, and appropriately manage your appetite.
Sleep and hormones – Believe it or not, the amount of sleep you get each night can actually affect your appetite as well. In a 2004 study by Eve Van Cauter at the University of Chicago, it was found that men who were tested after sleeping only four hours at night had lower leptin levels and higher ghrelin levels than when they got 10 hours of sleep. Sleep deprivation will increase your cravings and hunger, while decreasing your metabolism, making you gain weight.
To keep your hunger hormones working as they should:
Understanding how these hunger hormones work in your body is very important if you want to lose weight, and yet many people have never even heard of ghrelin or leptin. Now that you know how these hormones work, you’ll be better prepared to listen to your body, understand your cravings and keep them under control.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
With all the talk of cutting fat, burning fat and losing fat, it’s easy to believe that fat is your enemy. It may come as a surprise to you, but there are actually several good things about fat. Completely cutting fat out of your diet will not necessarily keep you from gaining weight, and it could actually be detrimental to your health.
A recent Huffington Post article by Susan B. Dopart, M.S., R.D., C.D.E. and Nutrition and Fitness Consultant to the Huffington Post, outlines 7 facts about fat that you might be surprised to know:
Read the full article and view references here.
If you approach your diet attempting to eliminate all fats, you will miss out on some of the vital benefits fat has for your body. It’s more about eating the right fats, in the right amounts and at the right times. There is such a thing as “healthy fats.”
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
As temperatures heat up this spring, it’s important that you drink plenty of water to stay hydrated and healthy. What you may not know is that drinking water can also help you lose weight. If you’ve ever noticed that when you drink water with a meal you eat less, it is because water suppresses the appetite, helping you feel more full. Water also helps the body metabolize stored fat. If you want to burn stored fat, drink plenty of water.
How does water affect body weight?
Your kidneys need water to function. When you are dehydrated, your liver will step in to help your kidneys reduce waste in your body. When this occurs, the liver, which is designed to metabolize stored fat, isn’t able to metabolize fat as it normally would.
Additionally, our bodies are designed to store both water and fat for times of “famine.” If you are not feeding your body properly, it will begin to store fat, and your metabolism will slow down. In the same way, if your body thinks it is getting less water than it needs, it will retain water. At 7 pounds per gallon, water retention can significantly add to your weight!
Taking a diuretic to rid your body of water weight is only a temporary solution. The best solution for getting rid of excess water retained by the body is actually drinking more water.
The amount of sodium in your diet can also cause your body to retain water. In order to properly process sodium, our bodies need water. If you are eating too much salt and not drinking enough water, your body will retain what water you do drink in an effort to process the sodium. If you are drinking 8-12 8oz glasses of water a day and still have swollen feet, hands or legs from water retention, chances are, your body is getting too much salt. To reduce your sodium intake, avoid processed foods.
How do you know if you are drinking enough water?
You’ve probably heard that you should drink eight 8oz glasses of water each day. This is the standard for people of average or normal weight. If you are overweight, your body needs more water in order to burn fat and eliminate retained water. For every 25 pounds of excess weight, drink an additional glass of water. The more you exercise, the more water you should drink. Don’t be deceived into thinking sports drinks are better than water after exercise. When you exercise, you lose water through sweat, so you must replace it with water.
If you want to lose weight, and stay healthy this summer, reach for an extra glass of water rather than that cold soda or beer. Need a little flavor? Have a slice or two of watermelon. Although it’s not a replacement for water, watermelon is a flavorful source of water.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
Did your mom ever teach you to “make a happy plate” by finishing your whole meal? What about creating a “rainbow plate?” Learning to eat all the colors of the rainbow actually has a number of health benefits.
Phytochemicals are naturally occurring in plants, and is indicated by color. They are believed to work hand-in-hand with vitamins, minerals and fiber to promote health and reduce risk of cancer and other diseases. Colorful fruits and vegetables are so nutritious that some dieticians and nutritionists encourage their clients to count colors rather than calories. The average American adult should have seven to 13 servings each day of colorful produce.
What health benefits to the different colors offer?
Blues and purples - Foods that are blue or purple, such as blueberries, blackberries, pomegranates and eggplant are high in anthocyanin, a powerful antioxidant that promotes a healthy heart and blood pressure. The darker the color, the more nutritious the food, as darker colors correlate with a higher concentration of phytochemicals.
Greens - Green foods are rich in enzymes that can actually help rid the body of carcinogenic (cancer-causing) compounds. Sulforaphane, a phytochemical that is found in cruciferous vegetables like broccoli and cabbage, can detoxify carcinogenic chemicals, preventing them from doing harm to the body. Green vegetables are also a rich source of vitamin K, folic acid, potassium and Omega-3 fatty acids.
Yellows and greens - Avocado, kiwi, spinach and other leafy greens, as well as pistachios contain lutein, which is known to promote healthy eyes.
Reds - Red fruits and vegetables get their color from lycopene, an anti-cancer antioxidant that is also known to protect against heart attacks. Tomatoes are the richest source of lycopene. Red fruits and vegetables are also a source of vitamin C, folate and flavonoids. Flavonoids act as an anti-inflammatory and antioxidant.
Yellows and oranges - Orange foods are rich in the carotenoids beta-carotene, beta-cryptoxanthin and alpha-carotene, which can be converted by the body into vitamin A. Vitamin A promotes healthy eyes, skin and bones as well as a healthy immune system. Yellow and orange foods also contain vitamin C. The bet-carotenes in orange fruits and veggies can prevent cancer and reduce the risk of heart disease.
Organic fruits and vegetables are the healthiest foods you could eat. If you find you have a hard time eating enough fruits and veggies every day, try tossing your recommended daily amount of a few fruits into a blender along with a handful of spinach. A fresh smoothie made only from organic produce (and perhaps a tablespoon of local honey for taste) can help you maintain your weight and promote overall health.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
Leafy greens are nutritional powerhouses that many people simply ignore. Do you steer clear of dark green veggies because you don’t like their taste? Don’t let your taste buds keep you from gaining the numerous health benefits of leafy green vegetables.
Typically speaking, the darker the color, the more nutritious. Leafy Green vegetables like spinach are packed with nutrients such as vitamins K, C, E and B vitamins, as well as minerals like iron, calcium, potassium and magnesium. green vegetables are also a source of beta-carotene, lutein and other nutrients, which protect against cell damage and can even help the eyes.
Let the benefits speak for themselves, here are some of the ways you can stay healthy by eating leafy green vegetables:
Many leafy greens can be eaten raw, though others, such as Swiss chard, kale and collard greens are tastier when they are cooked. Salad or “Green Monster” smoothies are another popular way to get the nutrients of greens. In fact, many professionals would argue that because greens can be difficult to digest, you get more of the nutritional benefits of leafy greens when they are blended or processed.
For a salad smoothie, blend a handful of fresh, washed spinach with a sliced banana, berries, some almond milk for protein, a tablespoon of peanut butter, and even local honey. Add ice for thickness. Play around with the ingredients until you find the flavor and consistency you most prefer, but avoid additives like sugar. The more greens, the more nutritious your smoothie will be.
If you’re on a mission to lose weight or tone up for summer, be sure to include plenty of leafy greens in your diet. Greens are a satisfying nutritional powerhouse that will keep you healthy and energized.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.
By Betty Murray
Fresh fruit smoothies are a healthy choice for breakfast, a light lunch or even a midday snack. They are not only refreshing, but they contain many nutrients that can boost your energy, help you lose weight, and protect against illness or disease. While you can purchase premade smoothies or smoothie mixes, if you make your own smoothies at home, you’ll have more control over the ingredients, especially the fat and sugar content.
Smoothies contain the following nutrients that can be beneficial for your health:
Antioxidants – Antioxidants are important for neutralizing free radicals and preventing illness. Berries are a rich source of antioxidents and also contain anti-inflammatory properties. Vitamin C is another form of antioxidants, and fruits rich in vitamin C, such as oranges, are a great source of antioxidants.
Vitamins and minerals – Your overall health is dependant on getting the proper dosage of vitamins and minerals. Fresh fruit smoothies are an excellent source of essential nutrients. Typically, the more colorful the fruit, the more nutrients it contains. Vitamin A can be found in fruits such as cantaloupe, peaches, and papaya. Strawberries and oranges are rich in vitamin C. Bananas and cantaloupe contain vitamin B and potassium. Pineapple, kiwi and peaches contain copper and magnesium can be found in bananas, strawberries and blueberries.
Carbohydrates - Carbs provide energy needed to fuel your body. Fruits such as bananas, strawberries, blueberries and papaya are packed with both simple sugars and complex carbohydrates. The simple sugars will provide short bursts of energy, whereas complex carbs provide longer-lasting energy. If you purchase premade smoothies, carefully check the ingredients, as many premade smoothie mixes contain added sugar which will add unnecessary calories.
Protein – Protein is important for building muscles, improving metabolism and burning fat. Fruit itself contains little protein, but if you supplement your fresh fruit smoothies with low-fat yogurt or nonfat powdered or organic milk, you will get more protein.
Fiber – Fiber is essential for keeping your digestive system healthy and reducing risk of heart disease and even some cancers. Smoothies made with fresh fruit are a source of fiber, because they contain the whole fruit, not just the juices. Kiwi, cherries, strawberries, papaya and bananas are a few fruits that are a rick source of fiber.
Low fat – Fruit smoothies are typically low in fat. Even when supplemented with low fat yogurt or organic milk, smoothies are an excellent source of nutrients without unnecessary added fat.
Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.