Today’s Plate: Gluten

Gluten has become THE topic when talking about autoimmune disease, GI issues and over-all wellness. But, what is it about gluten that makes buying a gluten free bagel for $20 at the Santa Monica Farmer’s market an acceptable purchase over the organic whole wheat sesame bagel?

What is gluten?

Gluten is what gives elasticity to dough and gives bread the ability to rise during baking. Taking this a nerdy step further- it is primarily made up of two other proteins (gliadin and glutenin) which combine during the kneading or mixing process to make gluten, and in the end leaving us with a pizza crust that no cauliflower could ever replace.

Common Gluten Containing Foods
Naturally Occurring: Wheat, Wheat Germ, Barley, Rye, Couscous, Bulgur, Graham Flour, Spelt, Farina.

So, why would gluten be bad for my health?

The relationship between gluten and our health is still being unraveled, but what research has found is that there is a correlation between diets high in gluten and the occurrence of celiac and non-celiac related autoimmune disease. It is known that gluten affects the microbiome and increases intestinal permeability and decreases diverse cell populations in the gut.

Basically, gluten’s affect on creating a "weakened" gut is what is hypothesized as leaky gut syndrom and contributes to the development and side effects of autoimmune disorders. With an autoimmune disorder, the cells of the immune system produce antibodies and other products that begin to react against normal, healthy tissue causing inflammation and damage. With leaky gut, large food particles and unwanted substances can enter the body and are attacked causing immune reactions that trigger inflammation and pain.

But, not all of us with an autoimmune disease suffer from this effect from gluten. While, we are finding that an increasing amount of individuals do, it is important before you begin to cut out gluten that you determine if you have a gluten intolerance or non-celiac sensitivity.

Today’s Plate: Intuitive Eating

Food should be centered around meals that satisfy your hunger, nourish your body, brings you joy, and a sense of community. But, in the world of fad diets, diet culture and food negligence or obsession, some of us have lost the natural hunger cues we are born with. Making the process of making decisions about what to eat a mental strain and controlled by our health conditions, fears and wants rather than needs and happiness.

What Is Intuitive Eating?

Intuitive eating is the process of making decisions around food based on your bodies internal hunger cues and other physical sensations- rather than following a specific meal plan or food rules. It is the process of choosing to eat what makes you feel good at that moment, rather than trying to eating what you "should". This process along with other behavioral modifications has shown success in research when used in therapy to support those with disordered eating patterns. There are many reasons to eat intuitively, the most relevant being that sustaining a "diet" or "food rules" for a long time is not plausible and likely leads to a rebound.

Intuitive eating is outlined in the following 10 principles and can be used in support of treatment, and for one's personal journey to wellness by creating a healthy relationship with food.

1. Reject the diet mentality

2. Honor your hunger keep your body biologically fed with adequate energy and carbohydrates.

3. Make peace with food and stop classifying items into bad and good categories.

4. Challenge the food police, your inner guilt-provoking voice.

5. Respect your fullness listen for the body signals that tell you that you are no longer hungry. Observe the signs that show that you’re comfortably full. Pause in the middle of a meal or food and ask yourself how the food tastes, and what is your current fullness level?

6. Discover the satisfaction factor

7. Honor your feelings without using food.

8. Respect your body.

9. Exercise–feel the difference.

10 Honor your health–gentle nutrition- make food choices that honor your health and tastebuds while making you feel well.

Intuitive eating practices are incorporated into the Mind Your Own Plate philosophy and used throughout the support given by our dietitians and nutritionist.