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3 Guidelines forGoing Gluten Free

There are about 2.1 million Americans who suffer from celiac disease. This is a genetic (probably), autoimmune disorder characterized by symptoms such as abdominal pain and bloating, fatigue, constipation and other issues relating to digestion. The cause is eating foods that contain gluten coupled with moderate to high levels of stress.

The “treatment” is simple – eliminate gluten as much as possible from your diet. Even small amounts will irritate and causes issues, particularly with the small intestine.

Fortunately, if and when a gluten-free diet is followed, issues generally resolve and the body heals itself.

If you are suspecting you are gluten sensitive, here are 3 guidelines to follow:

Use the following as a guide to a gluten-free diet:

  1. Avoid all foods which contain the following – wheat, oats, barley and/or rye.
  2. Read every labels. Gluten is hidden in the foods you would least expect such as soup, candy and soy sauce. Keep on the lookout for items such as  starch, hydrolyzed vegetable protein (HVP), hydrolyzed plant protein (HPP), extenders, malt and natural flavorings. There are a number of good apps today that will serve as a good guide.
  3. Focus on eggs, fresh water fish, organic meats, fruits and vegetables.

As a side note, gluten can be hidden in product including – get ready – stamps, envelope adhesive, and products for the skin.


Which is the Healthiest Sweetener?

Take a teaspoon out along with a bowl. Now measure 20 tsp. and put into the bowl. On average, that the average daily consumption of sugar. Note that this does not include fruit, beans and other naturally occurring sugars.

As you can see, that is quite a bit. Many consider this the number one reason for our obesity epidemic – excessive consumption of sugar. It is also one of the top 3 reasons for dental problems.

What to do? Consume less is the obvious answer but few want to hear this. So let us take a look at the top 4 alternative sweeteners.

  1. Stevia. Stevia is a green plant also known as sweetgrass. It is a zero calorie substance that is a great substitute. Why? Aside from the taste, there are other health benefits from it. For starters, stevia can lower blood pressure. It also lowers blood sugar levels and helps fight diabetes. Finally, there are some small studies which show this to have anti-cancer qualities. I would rate this an A.
  2. Honey. Honey has medicinal qualities that have been used for centuries such as immune boosting, energy boosting, anti-allergy and anti-viral qualities. It also has more fructose than sugar, which causes less stress to the pancreas and spleen. The downside is that it can be a contributor to dental issues. Overall, I would rate honey an A-.
  3. Splenda. This is an artificial sweetener is about 600 times sweeter than pure sugar. It is not all-natural and comes only in part from sugar. The other components are dubious at best. Though it is FDA approved, whether it is safe for long-term consumption is another question. I would rate this as a D-.
  4. Aspartame and it variations. These artificial sweeteners are still being added to drinks and foods. In my opinion, these should be avoided at all costs. They have a tendency to accumulate as “clumps” in the brain. I would rate them as an F.

Get Moving! Here is Why

Per WebMD. com, “Diabetes is a life-long disease that affects the way your body handles glucose, a kind of sugar, in your blood.

Most people with the condition have type 2. There are about 27 million people in the U.S. with it. Another 86 million have prediabetes: Their blood glucose is not normal, but not high enough to be diabetes yet.”

People who have Type 2 Diabetes and sit around too much may have more problems. This excessive sitting leads to an increase of fats in the bloodstream. This accumulation results in excessive inflammation and insulin resistance, a major contributor to obesity.

Now for the good news. Movement of any sorts, be it intense or casual such as walking improved the entire situation. Exercises such as squats and knee raises improved the situation by reducing inflammation and improving the system so that inflammation can be prevented in the future. The squats and knee

Additionally, squats and knee raises also helped the body burn fat, thus reducing incidences of obesity. (And of course, obesity correlates with inflammation).

The moral of the story is that regardless of your current situation (or diagnosis), moving will always help the situation.

How This One Substance Can Help Lower BP

Yogurt has quite the history. Its roots date back to the 3rd millennium B.C. At that time, those who tended to goats in the area now called Turkey started fermenting milk in bags made from sheep skin. The purpose was to preserve it and make it portable. In the process of doing this, yogurt was created.

Today, yogurt has many health benefits with the most recently noted one – reducing high blood pressure.

A 15-year study which included over 2000 participants showed that when yogurt was consumed on a daily basis, a reduction in high blood pressure was noted by 31%.

Additionally, yogurt was seen as a prevention for this problem which affects some 13.4 million Americans.

There are many types of yogurt but as a general rule, look for the following:

  • Low sugar
  • Avoid sugar substitutes
  • Greek yogurt is considered the healthiest, as it contains a fair amount of protein and is typically low in sugar


5 Strange, Effective Ways To Lose Fat

You know the tried and true ways of burning off fat.

  • Reduce calorie intake.
  • Increase exercise, both volume and intensity
  • Increase protein/reduce carbohydrate
  • Increase green vegetable intake
  • Live life with passion

They work for anyone and everyone. Stick with them long enough and they will work for you as well.

One challenge is that true be told, it can be boring and monotonous. Eating mainly the same foods, going to gym and doing basically the same thing. And how many pieces of broccoli can you eat?!

Here are 5 somewhat odd ways that can help a person burn fat and add some variety into the mix. Like the above, they work for anyone and everyone.

  1. A new study from the Journal of Public Policy & Marketing found that an easy “traffic light system” with green, amber and red dots connoting calorie counts actually influenced diners to eat healthier. Put stickers on the foods that you buy and the innate “stop, slow down or go” will kick into gear.
  2. A study done by Virginia Tech scientists stated that people who drank 500 ml of water prior to meals lost about 2 kg more weight versus those who did not. That translates to a 44% increase in fat loss.
  3. A study from Trends in Endocrinology & Metabolism found those exposed to cold for a few hours daily burned 30% more calories. We are talking just 15 degrees Celsius less than normal. Turn down the thermostat a few degree before bedtime.
  4. Researchers found that more unexpected tastes in a meal – good or bad – makes you eat 10% less. In other words, variety is both the spice of life and a key to fat loss.
  5. Scientists from St George’s Hospital in London found people who applied vanilla patches to their palms altered serotonin levels in their brain. This is the chemical which made them less likely to eat chocolate and sweets in general.

Yes, these are a bit odd and unusual but you cannot argue with the results. Mix the above now and again with a solid eating/training/supplementation program and you will experience a new, steady level of wellness.

The one you always wanted.

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