What is Gluten?

Late night television host Jimmy Kimmel poked fun of gluten-free diets last week by asking “people on the street” the question: “What is gluten?” Click here to watch it.  http://abc.go.com/shows/jimmy-kimmel-live/video/featured/VDKA0_2wexwoh9

As you can see, the answers were pretty comical! Since May is Celiac Awareness Month, I thought this would be a great time to discuss gluten, gluten intolerance, gluten sensitivity, and how it impacts the body.

Let’s start with the definition from the Oxford Dictionary:


ˈglo͞otn/ noun

A substance present in cereal grains, especially wheat, responsible for the elastic texture of dough. A mixture of two proteins, it is known to cause illness in people with celiac disease.

The New England Journal of Medicine http://www.nejm.org/doi/full/10.1056/NEJMra071600 reports that Celiac disease is one of the most common, lifelong disorders in both Europe and the United States, and it impacts millions of people. Celiac is an autoimmune, digestive disease, caused by gluten. Gluten damages the villi (small hair-like projections) in the small intestine. This damage means that the small intestine is unable to absorb nutrients from food. Each time a person eats a gluten-containing food, his or her body essentially attacks itself. This attack creates inflammation.

The breakdown of these villi doesn’t occur over night. Evidence suggests that intestinal damage from ongoing exposure to gluten develops gradually. Some people suffer as long as eight to 10 years before being diagnosed. In the interim, the body breaks down.

The primary culprit behind this inflammatory response is gluten-intolerance and gluten-sensitivity. The intestines of a person who is gluten-intolerant are on fire like a roaring flame, while the intestines of someone who is gluten sensitive are more like a smoldering fire. Either way THEY ARE ON FIRE!

At the same time, gluten sensitivity is not exclusively a gut problem. There are more than 300 different symptoms associated with it, ranging from diarrhea and abdominal pain, to weight gain and joint pain. The affected organs include the brain, kidneys, stomach, intestines, liver, and gallbladder. The brain is particularly vulnerable, and associated symptoms include brain fog, migraines, multiple sclerosis, ADHD, autism, depression, Parkinson’s disease, Alzheimer’s disease, depression and chronic fatigue syndrome. Also, gluten sensitivity is associated with asthma, allergies and skin rashes.

The most prescribed therapy for celiac disease and non-celiac/gluten-sensitivity is a gluten-free diet. However, unless the underlying inflammation is addressed, the body’s response to dietary changes will be limited. Specific nutrients also are needed In order to get the inflammation under control.

Because my son has to be 100 percent gluten-free, I decided to pursue additional education and I became a Certified Gluten Practitioner. I am very familiar with the daily challenges associated with a family member who has to be on a gluten-free diet. I will not lie to you—it can be a daily struggle if you are not organized.

As a Certified Gluten Practitioner, I can work with you to develop a carefully selected nutritional protocol and eating program needed to heal and rebuild your body’s intestinal walls and decrease inflammation in the gut. Make an appointment today to begin the first step to a healthy gut!

Coconut Apple Muffins

Coconut Apple Muffins


Preheat the oven to 400 degrees F.

  1. Grease a muffin pan with coconut oil or use muffin cup liners.
  2. Put all ingredients into a medium sized bowl and mix with immersion blender or whisk until well mixed.
  3. Let sit 5 minutes.
  4. Use ⅓ cup measure to spoon into muffin tins.

Bake 12-15 minutes until starting to brown and not soft when lightly touched on the top.

Let cool 2 minutes.

Makes 10 delicious muffins.

Are Grains Really Good For You?

“Let food be thy medicine, and medicine be thy food.”- Hippocrates

We are led to believe that grains are an essential element in a healthy diet. We are told that eating high-fiber whole grains may help reduce the risk of heart disease, prevent or treat diabetes, and reduce cholesterol. Grains occupy the entire base and largest space on the food pyramid.  Should we question whether they are healthy for us?

Interestingly, scientific and historical research shows that humans have not always consumed grains, and in fact some would argue the body was not designed to function on grains at all! Based on this research we have asked our patients to reduce their intake of grains and in some cases we are suggesting to go grain free. Grains include processed and whole grain products such as wheat, barley, rye, oats, spelt, teff, rice, amaranth, millet, buckwheat, sorghum, and corn. These grains are used to make products like cereal, crackers, cookies, breads, and pasta. Grains contain anti-nutrients and cause big fluctuations in insulin levels, which promotes inflammation in the body.  Let’s discuss each of these issues in detail.

Reason #1:

Grains contain anti-nutrients.

Anti-nutrients are elements within a food that either prevent or disrupt the proper digestion and absorption of nutrients contained in that food. The more grains you eat the more anti-nutrients you have in your diet. If you eat cereal for breakfast, a sandwich for lunch, and a bowl of pasta for dinner you are being exposed to a huge amount of anti-nutrients.  Phytates are anti-nutrients. Phytates make minerals bio-unavailable as they bind to the minerals in our foods and prevent their absorption. Minerals like calcium, magnesium, iron, and zinc are crucial for health and healing, but in the presence of phytates they are blocked from being absorbed by the body. This causes mineral deficiency which can result in a wide variety of symptoms that include, but are not limited to, suppressed immunity, fatigue, insomnia, irritability, heart palpitations, muscle cramps, constipation, hormonal imbalance, restless leg syndrome, muscle spasms, asthma, migraines, PMS and infertility.

Lectins are anti-nutrients that are sugar-binding proteins resistant to digestive enzymes and stomach acid. Lectins stick to the cells in the lining of the small intestines causing a weakness in digestive function. They are sticky like glue, and their stickiness is what clogs your digestive tract and blocks the absorption of nutrients. Overconsumption of lectin rich foods can build up over the years and cause sludge to form on your bowel walls keeping the intestines in a constant state of inflammation.

One way to address the problem of anti-nutrients in grains is to soak and/or sprout them. Some cultures prepare their grains by sprouting and soaking them before preparation and eating. This process dramatically reduces anti-nutrients and makes the actual nutrients present in grains available for absorption. If sprouting and soaking your own grains is not an option there are many health food stores and supermarkets that are already fully stocked with sprouted-grain products. Sprouted-grain breads are easy to find in the freezer section of most grocery stores.





Reason #2:

Grains contain gluten.

Gluten is the protein component in wheat, rye, and barley.  It makes pizza dough stretchy, gives bread its spongy texture, and is used to thicken sauces and soups. The latest research from the Centers for Disease Control (CDC) estimates that around 1% of the population has Celiac’s disease, an autoimmune response to gluten that damages the small intestine. A Celiac patient reacts to trace amounts gluten in their diet. Although only a small percentage of people have Celiac’s, research shows a larger percentage of the population is sensitive to gluten and wheat. Some researches estimate that 30-40% of people of European decent are gluten intolerant. In addition to that Allopathic medicine has recently recognized a new group of diagnoses called non-celiac gluten sensitivity disorders. These conditions include digestive issues, cognitive and behavioral disorders, and neurological conditions that are caused by immune reactions to gluten in the diet.  Unfortunately for many, the long-term results of consuming gluten can cause permanent damage to their immune and nervous systems.

Gluten free grains such as millet, amaranth, rice, buckwheat, sorghum, corn and teff also contain anti nutrients, cause insulin fluctuations and promote inflammation in the body.  We recommend these grains in limited amounts. Pure oatmeal does not contain gluten, but most oatmeal brands on the market today are not pure — they contain oats that have been cross-contaminated with small amounts of wheat, barley and/or rye.

Reason # 3:

Grain consumption causes spikes in insulin production.

Insulin is very important for storing nutrients and processing glucose (sugar). Our bodies simply can’t handle the insulin requirements demanded when we over consume grains on a daily basis.

Ingesting grains causes blood sugar levels to spike, causing a shock to your system. Both simple and complex carbs get converted into glucose but at different rates once they enter the body. Your pancreas compensates for this excess glucose in the bloodstream by secreting excessive levels of insulin. Over stressing your insulin response system over the years can lead to metabolic disorders like type 2 diabetes, obesity, cardiovascular disease, and some cancers.

We could tell everybody to completely eliminate grains out of their diet, and those who do will thrive… It will lower their blood pressure, decrease cholesterol levels, dramatically improve energy levels, burn off belly fat, reduce inflammation, promote weight loss, alleviate dermatitis, acne, and digestive disturbances etc. Those who chose to stay on the grain train should choose their grains wisely and infrequently. Soak and sprout your grains, buy sprouted grains, and seek non-grain, high protein alternatives like almond flour and coconut flour for your baked goods. By changing your diet and lifestyle you can take an active role in improving your digestive system, which in turn, will improve your immune system, and your ability to resist chronic diseases. As for the food pyramid, we should turn it upside down and get our daily fiber and essential nutrients from foods like vegetables, fruits, proteins and healthy fats which offer a much higher nutrient profile without the drawbacks seen with grains. This decrease in grain consumption will allow you to create a new relationship with grains and will help manage your blood sugar, control insulin levels and decrease systemic inflammation, which is essential to restoring health and slowing the aging process.