Video Blog - Free State Nutrition, LLC

Tea Time: All About Gluten

10/31/2018

Protein found in wheat (including spelt, farro, kamut, bulgar, semolina), rye, barley
- glue that holds foods together
Problems with gluten
- Wheat allergy
- Celiac Disease
  - Autoimmune disease causing damage to the small intestine
  - Gluten must be strictly avoided
- Non-celiac gluten sensitivity
  - Only anecdotal evidence
  - Could be IBS - watching out for FODMAPs might help
  - Sprouted grains might help ease digestion
When avoiding gluten, it's best to choose whole foods most of the time
- Foods naturally gluten-free
  - Fruits
  - Vegetables
  - Potatoes
  - Legumes
  - Nuts, seeds
  - Dairy
  - Eggs
  - Meats
  - Seafood
  - Soy foods
  - Grains
    - Rice
    - Amaranth
    - Quinoa
    - Millet
    - Buckwheat
    - Sorghum
    - Teff
    - Corn
    - Oats (depends on processing)
- Get help from a nutrition professional!

Tea Time: Thyroid and Diet

10/24/2018

Functions of the thyroid gland
Different types of thyroid disease
Common symptoms
Illnesses with similar symptoms
- Anemia, stress, lyme disease, depression
- Get tested before any treatment or dietary restriction
Dietary Factors
- Fluoride, bromide, mercury
  - Might displace iodine
- Iodine
  - Found in Iodized salt (not in sea salt or Himalayan Salt)
  - Also in turkey breast, cranberries, yogurt, cod, kelp
  - supplements are not recommended
- Zinc
  - oysters, red meat, poultry, seafood such as crab and lobsters, beans, nuts, whole grains, and dairy products
- Selenium
  - Brazil nuts, tuna, halibut, sardines, ham, and shrimp
- Soy (inhibits thyroid hormone synthesis)
  - may need higher dose if more than occasional
- Leafy green veggies (inhibits thyroid hormone synthesis)
  - Eat as food, only occas green smoothies
- Coffee - may need higher dose of levothyroxine
- Gluten
  - Celiac is a common cause of Hashimoto's Thyroiditis
    - Antibodies triggered by gluten can attack thyroid
  - Gluten Intolerance (similar issue as celiac via leaky gut)

Tea Time: Alcohol pros/cons

10/17/2018

Definition of a drink
- 12oz beer
- 8-9oz malt liquor
- 5oz wine
- 1.5oz hard liquor
Definition of Moderate, Binge, Heavy Drinking
- Moderate <=1 drink/d for women; <=2 drinks/d for men
- Binge Drinking 4 drinks for women, 5 drinks for men on one occasion
- Heavy Drinking is binge drinking 5x in the past month
- Alcohol Use Disorder - compulsive alcohol use, loss of control over alcohol intake, and a negative emotional state when not using
Who should avoid drinking
- Plan to drive a vehicle or operate machinery
- Take medications that interact with alcohol
- Have a medical condition that alcohol can aggravate
- Are pregnant or trying to become pregnant
Rates of drinking
- 56.0 percent of adults reported that they drank in the past month
- 26.9 percent of people ages 18 or older reported that they engaged in binge drinking in the past month
- 7.0 percent reported that they engaged in heavy alcohol use in the past month.
Alcohol and your body
- Brain: Alcohol interferes with the brain’s communication pathways, and can affect the way the brain looks and works. These disruptions can change mood and behavior, and make it harder to think clearly and move with coordination.
- Heart: Drinking a lot over a long time or too much on a single occasion can damage the heart, causing problems including:
  - Cardiomyopathy – Stretching and drooping of heart muscle
  - Arrhythmias – Irregular heart beat
  - Stroke
  - High blood pressure
- Liver: Heavy drinking takes a toll on the liver, and can lead to a variety of problems and liver inflammations including:
  - Steatosis, or fatty liver
  - Alcoholic hepatitis
  - Fibrosis
  - Cirrhosis
- Pancreas: Alcohol causes the pancreas to produce toxic substances that can eventually lead to pancreatitis, a dangerous inflammation and swelling of the blood vessels in the pancreas that prevents proper digestion.
- Cancer: Source: National Cancer Institute -- see https://www.cancer.gov/about-cancer/causes-prevention/risk/alcohol/alcohol-fact-sheet
  - Head and neck cancer
  - Esophageal cancer
  - Liver cancer
  - Breast cancer
  - Colorectal cancer
- Immune System: Drinking too much can weaken your immune system, making your body a much easier target for disease.
  - Chronic drinkers are more liable to contract diseases like pneumonia and tuberculosis than people who do not drink too much.
  - Drinking a lot on a single occasion slows your body’s ability to ward off infections – even up to 24 hours after getting drunk.

Tea Time:Artificial Sweeteners

10/10/2018

Types and sources:

aspartame (Nutrasweet)
- Soft drinks
Sucralose (Splenda)
- Beverages, frozen foods, baked goods, gum
- 85% is passed thru the body unchanged
advantame, neotame
saccharin (Sweet-n-Low, along with cyclamate)
- Drinks, foods, toothpaste
Acesulfame potassium (Ace-K)
- Heat stable (baked goods)
- Soft drinks w/sucralose or aspartame
Plant-based
- Stevia (Truvia and PureVia)
- Monk fruit
plant-derived (sugar-alcohols)
- sorbitol
- xylitol
- lactitol
- Variety of food products, gum
Research on safety
- Aspartame is most studied, but has most claims against it (cancer)
- Cyclamate (Sweet-n-low) banned in US but approved in most other countries
- Saccharin has been liked to cancers but all warnings lifted
- Sugar alcohols are not absorbed and will cause diarrhea at 10g or more
- Negative effects on gut microbiome
Recommendations for use
- 2017 review did not find evidence supporting the use of non-nutritive sweeteners for weight loss.
- Use in moderation (<1can/d)
  - Try to cut down by swapping to another type of soda or bubbly drink, smaller containers, drink less often

Tea Time: Soda and Sugar-Sweetened Beverages

10/3/2018

Diet vs regular vs other SSB (tea, juice drinks, coffee drinks, energy drinks, sports drinks, etc)
Addictive/appealing components
- Caffeine
- Sugar
  - brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose
- Fake sugar
  - Ace K
  - Aspartame
  - Splenda
  - Stevia
- Proprietary blend of flavors
- Carbonation
Potential dangers
- Don't fill you up like food ("bonus calories")
- Damaging to teeth (especially between meals)
  - Among young children, aged 1 through 5 years, consumption of sweetened, carbonated soft drinks was associated with an 80-100% increased risk of dental caries
- Association with higher rates of asthma among non-obese
- Each 12-ounce soft drink per day consumed by children increases their odds of becoming obese by 60%
- Increased risk of Heart Disease, Type 2 Diabetes, Gout, Pancreatic Cancer, Pancreatitis
Bottom line
- It's not health food!
- It's not meant to be consumed daily
- moderation is important with these drinks

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Heather Fiore, Registered Dietitian Nutritionist

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