Tag: lose weight

  • From the Wellness Department: The Power of Small Habits | 04.24.2016

    With the flurry of the “New Year” behind us, I want to challenge you to start each day fresh, with a New-Day/New-Start attitude. Every day is a new opportunity, and the options are endless! I don’t mean anything huge like painting the house, rebuilding an engine, or starting a new business. Try something new, make a progressive change in your daily routine, or just tackle a task using a new method. Each of the small new things can be milestones! It all depends on your perspective or mindset.

    Not a breakfast eater? Having protein at the beginning of your day (seriously, shoot for 20 grams) has been proven to increase brain power. Forget the sugar and carb breakfast – who really wants that 10:00am brain fog?

    Does your job require you to sit for hours at a time? Get up and move or stretch for a few minutes every hour, get that blood moving! And yes, it’s chilly outside, but go out anyway for a quick lunchtime walk– the fresh air and sunshine will do you a world of good.

    Exhausted at the end of the day? Before turning in, take 10 minutes to stretch – your neck, shoulders, back, and hips will thank you with a better night’s sleep.

    I recently read a quote that said, “If you don’t take care of your body, then where are you going to live?” If that doesn’t get you thinking, read it again. Then start making changes as needed, a little at a time. Trade the cookie for apple slices, add greens to your smoothie, walk for 5 more minutes. Take a break from Netflix to walk your dog, or throw a frisbee with your kids. Eat a lighter meal in the evening. Swap out that creamy salad dressing for a lighter vinaigrette, almonds instead of croutons, red wine instead of white. Try out that new yoga class, and invite a friend along. Go to bed earlier.

    Keep it simple. Do what inspires you. Make one change at a time (multitasking is overrated, not to mention overwhelming!). If you love what you do, that one little thing, you will keep doing it. If you feel good because of that one little shift in your routine, you will be inspired to make other little changes…and it will perpetuate! You just might become addicted to shaking things up. Pretty soon you will be doing what inspires you, things you love, all in line with your mindset.

    The biggest trend now is to pay attention to you, what suits you, what feels not just good, but RIGHT for you. The options are endless (did I already say that?). Not to steal a slogan, but Nike was right on track when they coined the phrase JUST DO IT! Seriously, just do it.

    Dolly’s Product Picks:

    Garden of Life Wild Rose D-Tox – If you’re looking for support for your health goals or to begin a new health habit, this cleanse offers a healthy, balanced and complete detoxification.

    Chico Bags – These nifty little bags are easy and compact to store and carry and have so many uses! Check out the Bottle Slings, Original Bags, Sidekicks, Vita Bags.

    Klean Kanteen! Insulated, non-insulated, many sizes & options….these reusable, stainless steel bottles are awesome!

    Pic - Dolly

     written by Dolly Fansler, GEM’s Wellness & Front End Manager


  • Celiac Disease & Gluten Sensitivity | 03.01.2013

    WheatThey’ve become household words, but if someone gluten sensitive was coming to dinner, would you know what to feed him/her?  If you are the one who has been diagnosed with Celiac or gluten sensitivity, do you fully understand the pathology of each? 

    Celiac disease is an autoimmune condition, meaning the body’s own immune system attacks itself.  Specifically, the immune system attacks the “villi” in the small intestine, the “arms” that reach out and grab nutrients as they pass through the digestive track.  Celiac disease attacks and breaks off the arms.  As a result of malabsorption and depleted nutrients, the body is trying to do normal physiological function on fumes.  

    Celiac disease now affects 1 in 133. Not many years ago, it was a one-page description in the medical text and doctors were told they would rarely see it in practice.  A lot has changed, and fast.

    1 in 8 people with Celiac disease have GI (gastro-intestinal) symptoms:  gas, bloating, diarrhea, nausea, GI pain or cramping.  The other 7 of 8 people may not have any GI symptoms and may present with joint pain, migraines, eczema, irritability, depression, clumsiness, difficulty balancing, neuropathy, infertility, fatigue (including iron or a B-vitamin deficiency), osteoporosis or changes to teeth.  This list can also include weight gain or constipation – opposite of what we’d think when there is malabsorption.  Because the symptoms can affect any organ system, it’s easy to miss.  Symptoms of joint pain are addressed by the rheumatologist while the dentist talks to the patient about oral hygiene. 

    Celiac disease progresses on a spectrum.  A person doesn’t go from healthy to “100% villous atrophy with crypt hyperplasia” overnight, stages progress from 1 to 4.  If a person was tested for Celiac disease before Stage 4 is reached, a negative diagnosis might again be given. 

    Are there ramifications of all this negative diagnosis?  You bet!  Many people are out there eating a little or a lot of gluten because they were tested and told they did not have Celiac disease.  Or maybe they never got tested; they just tried a gluten-free trial, felt better and mostly avoid gluten now. 

    The long-term consequence of either of these two scenarios is that individuals “cheat” and they continue to throw fuel on the autoimmune fire.  It’s not the amount of gluten one eats; it’s the fact that gluten is the trigger and fires or “turns on” the immune system, which can set off the immune system for up to six weeks.  If the autoimmune process isn’t turned down or off, the person could expect to have other autoimmune diseases in his/her lifetime!  Cheating isn’t an option.

    If Celiac disease is definitively ruled out via blood tests, a biopsy, and looking for the genetic markers, that is truly good news and the person would now be diagnosed with Non-Celiac Gluten Sensitivity.  While the autoimmune process doesn’t seem to be in play in this diagnosis, eating gluten is still playing with fire.

    Join me for a free workshop on the ins and outs of Celiac and gluten intolerance on Good Earth Market’s Gluten-Free Day Saturday, March 9 from noon-1pm.  All gluten-free products in the store will be 20% off.

    Tracy Konoske, MS RD, holds her Masters degree in Nutrition from Bastyr University, the “Harvard” of natural medicine.  In addition, she has advanced training in functional medicine from the Institute for Functional Medicine.  Tracy has a virtual private practice here in the Billings area – as such, she “sees” patients all over the state of Montana as she helps them identify the root cause of their health condition.  Tracy’s specialties include:  migraines and chronic headaches, irritable bowel syndrome, joint pain including fibromyalgia, and auto immune diseases including Celiac disease.  You can find more information at www.healthylifestylesmt.com.

     

     

     


  • Celiac disease and gluten sensitivity – not just tummy trouble! | 05.31.2012

    by Tracy Konoske, MS, RD  
    Nutritionist & Registered Dietitian

     

    Get your gluten-free questions answered by Tracy Konoske at our Gluten-Free Day, June 16!

    History of anemia?
    Losing bone mineral density?
    Suffer from joint or bone pain?  Arthritis?
    Already diagnosed with an auto-immune disease like Hashimoto’s thyroid, Type 1 Diabetes, auto-immune hepatitis, or auto-immune liver disease?
    Dental enamel defects?
    Constipation?  Diarrhea? 
    Infertile?  Menstrual irregularities?  Miscarriages?
    Recurrent canker sores?
    Skin lesions that aren’t really acne? 
    Migraines?
    Depression?
    Weight loss?  Weight gain? 
    Fatigue that napping just doesn’t solve?
    Does your child have failure to thrive? 

    Quite a list isn’t it?  It’s broad enough that almost anyone would answer “yes” to one or two answers.  That’s because Celiac disease is now known to affect one in 133 people.  It’s estimated that 3 million people have it, but only 5-10% are diagnosed

    The symptoms are broad as it can affect any or every organ system.  No one knows which part of the medical text to put it in anymore because it is not just a GI (gastro-intestinal) disease.   50% of newly diagnosed Celiacs had NO GI symptoms!

    Why is it spreading like wildfire?
    Well, it’s not because we’re better at diagnosing it.  Researcher Dr. Murray took stored blood from Army recruits, analyzed it, and found age-matched controls.  According to him, Celiac disease has increased four-fold in the past 50 years.  Celiac expert Dr. Fasano found that it’s doubling every 15 years and a five-fold increase. 

    Some proposed answers are leaky gut, GMO foods, composition of our gut bacteria, and more gluten in our food supply than in the past. 

    It takes a perfect storm to brew Celiac.  First, one must have one of the two genes and 30-40% of our population does.   Second, it takes a trigger, which is usually a stressful event, that temporarily alters gut permeability.  Examples are puberty, food borne illness, pregnancy, trauma either emotional or physical, or just becoming elderly.  Third, exposure to gluten.  Which now is in just about everything you eat, so the with our stressful lives, and high exposure…the conditions are ripe.   

    What about all those non-Celiac folks who feel better on a gluten-free diet?
    Non-Celiac Gluten Sensitivity (NCGS) affects 6% of our population and the only test is to rule out Celiac disease, and then do a trial gluten-free diet. 

    The caveat is that it is important to do due diligence and rule out Celiac first.  Many go on a gluten-free diet and don’t bother with the testing.  What’s wrong with that?  Celiac is an auto-immune disease.  It comes with real-life complications, including a risk of other auto-immune diseases, anemia, lymphoma’s, bone loss and more.  We are still sorting out the truth but NCGS has not been known to be an auto immune disease although that is now changing.  But, having the facts in place allows us as health care providers to treat and heal you accordingly.  Guessing if you are risk for complications isn’t a good way to practice medicine. 

    The Bottom Line
    If you take the 1% of our population who has Celiac, and the 6% who are NCGS, we have 21 million people who will feel better being gluten-free for life!  No wonder this is such big business!!!

    Gluten-free diets help many, many people, but anyone messing with the foundation of life should have expert help to avoid nutrient deficiencies and minimize complications later in life.  The goal is to heal, not do more harm.  There’s a lot to know and it’s not a field one can dabble in. 

    Tracy Konoske has a virtual private practice.  She’s a different kind of dietitian and gets a different kind of result with her patients.  She offers Medical Nutrition Therapy for those with chronic disease, including Celiac and NCGS.   Join Tracy for a FREE workshop, “Celiac, Gluten Sensitivity and the Gluten-Free Diet” on our Gluten-Free Day, Saturday, June 16.  Visit Tracy’s website at www.healthylifestylesmt.com  


  • What’s the deal with raspberry ketone? | 04.05.2012

    From Dolly, GEM Wellness Guru

    I’m sure many of you have heard of it by now – raspberry ketone, as seen on the Dr. Oz Show, seems to be the new miracle fat-burner, the cure-all for those stubborn spots. Here’s some great info that I found helpful and I hope you will too!

    According to supplement company Wellgenix, raspberry ketone “is the primary aroma compound of red raspberries, and is a safe and healthy supplement with no side effects. This compound regulates adiponectin, a hormone that causes your body to boost metabolism. In turn, the fat within your cells gets broken up more effectively, helping your body burn fat faster and more efficiently. In order to get enough ketone to have an effect on the way your body burns excess fat, you would need to consume 90 pounds of raspberries! But, just 100mg of the supplement per day is enough to get your body burning fat the way you want it to.”

    Here’s more – the ingredients list on the new hormone-free HCG Amino Support + Raspberry Ketones boasts a nice range of metabolism boosting amino acids, along with herbal support for the immune system, stress reduction, and energy production.

    I wanted to share these simple facts and tidbits with you, and let you know that we now have this product in stock now in the Wellness Department!

     

    Photo Courtesy of zole4.