• Abdominal pain
• Bloating
• Gas
• Cramps
• Diarrhea and/or constipation

Celiac disease can also cause nutrient deficiencies and malnutrition. Long term deficiencies of iron, folic acid, and vitamins B12, D, and K can lead to anemia and osteoporosis.

Detecting Celiac Disease

On occasion, most people will experience some form of gastrointestinal distress, but a person with celiac disease will likely experience it on a daily basis. In some cases, the connection between gastrointestinal discomfort and gluten intolerance is missed, and celiac disease may go undetected.

Many cases of celiac disease are inherited, and it can also develop after an infection, injury, surgery, or even pregnancy. A simple blood test for gluten and gliadin (a gluten protein) antibodies can determine your level of gluten intolerance.

There is a solution!

Removing gluten from the diet is the simplest and most effective way to eliminate the symptoms of celiac disease. Adopting a gluten-free lifestyle will allow you to avoid medication and live a normal, healthy, symptom-free life. Gluten-free means avoiding many grains and grain-based foods including:

• Wheat (farina, graham flour, semolina, and durum)
• Barley
• Rye
• Bulgur
• Kamut
• Kasha
• Matzo meal
• Spelt
• Triticale
• Most oats (unless labeled “gluten-free”)
• Bread, cereal, crackers, pasta, cookies, cake, pie, gravy, and sauces unless labeled gluten-free

Allowable grain-type foods include rice, corn, tapioca, quinoa, amaranth, and buckwheat.

Gluten Free Grains, Seeds, & Legumes

Become Gluten Educated

Reading food labels and becoming educated about hidden sources of gluten are the keys to staying symptom-free. Gluten can find its way into normally gluten-free foods through cross contamination and is often hidden in sauces, medications, lunch meats, hard candies, natural and artificial flavorings, and even lipstick and postage stamps.

Learn more about body fat testing with the Bod Pod in Scottsdale or call (480) 883-7240 to have your body fat tested today!

Quinoa, Mother of all Whole Grains

Quinoa is also great because it has functional properties such as emulsifying, solubility, water-holding capacity, and foaming which are beneficial for the gastrointestinal tract and reducing chronic diseases (good for heart disease, diabetes, certain cancers). Vegans, vegetarians and gluten-free dieters gravitate towards quinoa due to its excellent profile.

Cooking quinoa is quick and easy with only 15 minutes on the stove. Quinoa is versatile and light so it can be made into a breakfast, snack, lunch, and/or dinner item.

• Breakfast: pour your favorite milk over cooked quinoa then add nuts and fruit
• Lunch: add chicken to cooked quinoa with onion, tomato, and spinach
• Dinner: create a side with cooked quinoa, black beans, corn, avocado, and lime juice

At Human Health Specialists we do a “test kitchen” every few weeks. At the last test kitchen, one of the recipes we made was Quinoa Summer Salad…everyone at the office loved it! It’s a great end of summer salad with a light, crisp taste.

If you want to start eating healthier and don’t know where to start, consider a consultation with our nutritionist in AZ. You can get a diet consultation, a diet evaluation, or a diet prescription based on YOUR needs, goals and likes/dislikes. We can even provide weekly grocery lists and recipes. Call Human Health Specialists at (480) 883-7240 to schedule an appointment today.

Nine times out of ten, the person didn’t have their previous body fat test done using a Bod Pod, they had it tested by a personal trainer at a gym using calipers. While calipers can be accurate, they are not as accurate or reliable as the Bod Pod in Scottsdale, and measuring body fat using calipers is very easy to mess up and very difficult to master.

Pinching fat with calipers is an ineffective way to measure body fat. It's also embarrassing.

The accuracy of a body fat test performed using calipers can depend largely on the following factors:

• The experience of the tester. It takes literally hundreds of tests to perfect the art of skinfold measuring. Knowing exactly where to pinch, how much fat to pinch, and how to manipulate the pinched fat for the most accurate reading takes a lot of trial and error. Unfortunately, the average personal trainer isn’t going to put in the time to learn how to use calipers appropriately.

• The quality of the calipers being used. There are very high quality, medical grade, metal calipers on the market, but they can be quite expensive – often $200 or more. The calipers used in most gyms are made of cheap plastic and cost less than $10. Over time, these cheap plastic calipers can warp, bend, and crack, all of which will significantly diminish their accuracy.

• How often the calipers are calibrated. Calibrating calipers is very simple to do, but that doesn’t mean it always gets done. Being off by as little as one millimeter can have a profound effect on your body fat test results.

Perhaps the biggest problem with body fat testing using calipers is that it’s easy to cheat. By pinching a little less fat or squeezing the calipers a little bit tighter, it’s easy for a trainer to make your body fat percentage lower than it actually is. This can happen just from human error and without any intention of being manipulative.

The Bod Pod is more accurate and more reliable than calipers because the Bod Pod does almost all of the work, thus significantly reducing the risk for human error. It doesn’t make much difference if the Bod Pod technician has done 1 test or 100 tests. At Human Health Specialists, our Bod Pod is calibrated every morning and then again immediately before every test to ensure the greatest accuracy and reliability possible. We also use the Bod Pod Gold Standard, which is the most accurate and reliable Bod Pod available.

When it comes to body fat testing, the Bod Pod is still the gold standard

If you’ve had your body fat tested using calipers, don’t be surprised if your first test with the Bod Pod in Scottsdale ends up being a little bit higher. In fact, you should probably expect it to be a little higher (that stinks, we know). However, while you may not like your Bod Pod results, remember that they will give you a more accurate and reliable measure of where you currently stand and how you’re progressing when you retest in the future.

What Are Whole Grains?

A grain can be called a whole grain when it still contains its original composition of a bran, germ, and endosperm. It can be processed in terms of rolled, cracked, or cooked, but still needs to have the word ‘whole’ in the ingredients.

How do You Know if You’re Buying Whole Grains?

Marketing can be tricky and buying breads or cereals maybe confusing because the front of the package sometimes contains misleading terms. Only buy a product that has the first ingredient listed as whole grain (the first word must be whole). Whole grains are grasses or seeds and can be classified as either pseudocereals or cereals. Pseudocereals are non-grasses and their seeds are used. Some pseudocereals are amaranth, buckwheat, and quinoa. Cereals are grasses and include oat, rice, corn, and wheat.

Whole Grains and Refined Grains… Really, What’s the Difference?

The refining process removes the outer bran and inner germ leaving the endosperm. Therefore, insoluble fiber (bran) and soluble fiber (germ) are lost along with vitamins, minerals, and many phytochemicals. White flour is only made of the endosperm which is mostly starch. Shifting away from refined grains and incorporating at least 3 servings of whole grains into your daily diet can increase your health. However, it is important to get a food sensitivity test and determine if you have any negative reactions to grains. There are many great grains available so eliminating one or two still leaves you with plenty of tasty options.

More on Whole Grains vs. Refined Grains:

• Whole grains have 80% more fiber than refined (processed) grains
• Processed wheat loses 93% of its ferulic acid and 79% of its flavonoid content (both may lower cancer risk)
• Whole grains contain plant sterols and stanols that lower cholesterol by inhibiting the absorption and increasing the excretion of cholesterol
• Whole grains have prebiotic effects within the gastrointestinal tract that can boost immune support and reduce inflammation
• Whole grains contain phytochemicals that can protect against cardiovascular disease and diabetes
• Whole grains can also reduce subcutaneous (below skin) and visceral (around organs) fat
• Oats, buckwheat, and quinoa can increase satiety (you remain full longer) while white bread is the least satisfying bread/grain
• September is National Whole Grains month. Take a look around your grocery store and try to introduce a new whole grain to your family or switch one item from a refined grain to whole grain. Your body will thank you!

Do you want an unbiased take on your diet? Are you looking to eat healthier or lose weight and don’t know where to start? Call Human Health Specialists at (480) 883-7240 to schedule a consultation with a nutritionist in AZ. If you live in another state or are too busy to make it to the office, we also offer phone consultations.

Quinoa Summer Salad

Ingredients

• 1 cup dry quinoa (rinsed well with cold water)
• 1 Tbsp fresh-squeezed lime juice (for tossing avocado)
• 1 cup chopped radishes
• 1 large cucumber, peeled and diced
• 1/4 cup thinly sliced green onions
• 1 large carrot, diced

Dressing:

• 3 Tbsp fresh-squeezed lime juice
• 1/2 tsp ground cumin
• 1/2 tsp all purpose seasoning blend
• 1/2 tsp sea salt
• 2 Tbsp extra virgin olive oil

Avocado pictured was used only for garnish.

Directions

1. Put 1 cup quinoa into a fine-mesh strainer, or put a paper towel inside your strainer if it’s not fine enough to catch the quinoa seeds. Rinse the quinoa well with cold water to remove the saponins.
2. Bring 2 cups water to boil in a small saucepan. Stir in quinoa, reduce heat to a simmer, and cook until all the water is absorbed (about 15 minutes). Stir occasionally.
3. Let the cooked quinoa cool for a few minutes, then place in salad bowl, fluff with a fork, and allow to cool until quinoa is room temperature (about 15-30 minutes).
4. While quinoa cooks and cools, peel carrots and dice. Peel cucumbers, leaving thin green stripes, scrape out seeds, and dice. Cut off root and stem end of radishes, wash if needed, and dice. Thinly slice enough green onions to make 1/4 cup.
5. In a small bowl, stir together the lime juice, ground cumin, all purpose seasoning, and sea salt, then whisk in the olive oil.
6. When the quinoa has cooled to room temperature in the salad bowl, stir in the vegetables. Season to taste with salt and fresh ground black pepper and allow to chill for an hour it the fridge.

Serves 4-6

Nutrition Info

About 1 cup serving size:

Bison Black Bean Chili

Ingredients

• 2 pounds ground bison
• 2 (15 ounce) cans black beans
• 1 large onion, chopped
• 3 cloves of garlic, minced
• 4 (14.5 ounce) cans diced tomatoes
• 1 (15 ounce) can tomato sauce
• 4 tsp chili powder
• 2 tsp fresh ground black pepper
• 2 tsp cumin
• 1 tsp salt
• Cayenne pepper or red pepper flakes optional

Avocado pictured was used only for garnish.

Directions

1. In a large skillet, cook the meat, onions, and garlic until the meat is brown and the onions are tender. Do not drain!
2. Place meat/onion/garlic mixture and all other ingredients (except beans) into a large crockpot. Cook on high for 5-6 hours, or low for 10-12 hours, stirring occasionally.
3. As the chili is nearing completion, you can skim off any fat with a spoon as it will pool on top of the chili as it simmers.
4. Approximately one hour before the chili is finished, drain and rinse the beans and add them to the crock pot.

Serves 10-12

Nutrition Info

About 1 1/2 cup serving size:

Food allergies can make weight loss more difficult

Food allergy organizations like the Food Allergy & Anaphylaxis Network estimate that more than 12 million Americans have a food allergy to fish, shellfish, peanuts, or tree nuts, which are the most common allergenic foods. The other common food allergy culprits are soy, wheat, cow’s milk, and chicken eggs. People with allergies to these foods usually know about them because the symptoms are often severe (e.g., hives, wheezing, anaphylaxis, etc.).

Countless other people have an unknown food allergy. You may have a food allergy you don’t know about because it is to an uncommon food, it is missed or misdiagnosed by your doctor, or because the symptoms aren’t severe or are attributed to some other condition. Some of the symptoms of a food allergy include fatigue, headaches, indigestion, and inflammation.

Even healthy foods like fruits and vegetables can be a source of hidden food allergies

These symptoms can make weight loss exponentially more difficult. Fatigue caused by a food allergy can make working out a painful inconvenience. Headaches and indigestion can make the stress of dieting for weight loss intolerable. The chronic inflammation caused by constantly eating allergenic foods can lead to insulin resistance which can make weight loss next to impossible.

By discovering hidden food allergies through comprehensive food allergy testing, and then eliminating those foods, most people will experience weight loss without any other changes to their diet or workouts. Many people will also experience a significant increase in their energy which will make working out – and thus weight loss – much easier.

Baby Portabella and Buckwheat Sauté

Ingredients

• 4 cups baby portabella mushrooms, sliced
• 4 cups cooked buckwheat
• ½ large onion, diced
• 2 Tbsp extra virgin olive oil
• 2 cloves minced garlic
• salt and pepper to taste

Directions

1. Boil 4 cups of water. Add 2 cups of buckwheat, reduce heat, and cover. Simmer for 15 mins. Fluff the buckwheat with a fork and set aside.
2. Sauté minced garlic and diced onion in 2 tablespoons olive oil. Add the baby portabella mushrooms and continue to sauté.
3. Add the buckwheat until all ingredients are mixed thoroughly.

Serves 8-10

Nutrition Info

Zucchini and Lentil Summer Salad

Ingredients

• 8 zucchini
• 4 cups cherry tomatoes halved
• 4 cups cooked lentils
• ½ cup balsamic vinegar
• ½ cup extra virgin olive oil
• ½ a lemon juiced
• ¼ cup finely chopped onion
• salt an pepper to taste

Directions

1. Cut zucchini into thin, noodle-like strips (a mandoline works well for this). Lightly salt the zucchini slices and place them in a colander to “sweat” for 30 minutes.
2. Bring a large pot of water to a boil. Add the zucchini and boil it for one minute. Drain and rinse immediately with cold water to stop the cooking process.
3. In a large mixing bowl, combine the pre-cooked lentils, tomatoes, vinegar, oil, lemon juice, onions, and zucchini until well coated. Chill for one hour then serve.

Serves 8-10