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Five Gluten-Free Ways to Lower Cholesterol

Some call it the latest food trend, others take it as an important shift in their dietary plan. Gluten is a protein found in most cereals, especially wheat. As a protein, gluten is not necessarily a harmful substance. However, if you are intolerant, your body will have an abnormally strong reaction resulting in rashes, difficulty breathing and sometimes inflammation inside the gastrointestinal system.

Gluten and Cholesterol level

As you already know, there is good and bad cholesterol. When there’s inflammation in the body, it will produce extra (bad) cholesterol to try and control it. Mostly, for everyone who is gluten-sensitive or gluten-intolerant and eating foods that contain gluten, your body will have higher cholesterol levels, endangering your overall health. What is more, gluten is a food source with high glycemic index meaning that it’s directly absorbed by the bloodstream and therefore “guilty” of raising your blood sugar.

How to Keep Yourself Healthy Around Gluten?

It usually depends on the person, but most choose to either start taking statins or change their diet and lifestyle. We are all about the latter because adjusting your diet may not only help with your cholesterol but your overall health. If you are struggling with cholesterol, include supplements such as Cholesterade® in your diet for a healthy boost.

Here Are 5 Ways to Lower Cholesterol on a Gluten-Free Diet:

#Consume Fish

Varieties of fish such as herring, salmon, mackerel, tuna (even canned tuna), and sardines are gluten-free and loaded with omega-3 fatty acid, which is perfect for lowering bad LDL cholesterol and triglycerides. Plus, fish raises good HDL cholesterol, reduces blood pressure and inflammation, which is good for the cholesterol-lowering plan.

#Include Beans and Legumes in Your Diet

Red beans, mung beans, kidney beans, and lentils are the best option for diabetic patients and everyone who wants to stay gluten-free while keeping their cholesterol levels in line. These contain both soluble and insoluble dietary fiber and have a significant role in lowering bad LDL. Reduced LDL plays a role in preventing your insulin levels from escalating drastically

#Enjoy Some Nuts and Seeds

Walnuts, flaxseeds, almonds, and other raw nuts contain unsaturated fat. Unsaturated fat is effective in lowering both the LDL and triglycerides level in the blood, without affecting the level of HDL. You’ll keep control of your cholesterol balance with a sufficient portion of nuts every day

#Add Cruciferous Vegetables to Your Plate

Cabbage, broccoli, cauliflowers, and kale are packed with fiber, and help reduce cholesterol in the blood. Regular consumption of these vegetables helps to dispose of cholesterol from the body and aids in lowering the blood pressure.

#Eat Yogurt

One of the top gluten-free foods for lowering cholesterol is none other than non-fat yogurt. It controls cholesterol level in blood, and it can be super beneficial for your cholesterol when combined with vegetarian diets.

Keeping yourself away from gluten can be pretty tricky as the protein is one of the main ingredients of almost all store-purchased products. Even so, a change in diet is more than manageable – all it takes is a little planning and, before you know it, you are eating healthy and gluten-free.

Healthy Lifestyle Habits Can Prevent Dementia

Chattanooga, TN, October 17, 2018 ― Dr. Timothy R. Jennings speaks expertly on a subject that concerns over 5.5 million people across the nation: how to prevent dementia and keep our mind sharp as we age. A psychiatrist and international speaker, Jennings introduces his new book, recently rated #1 by Amazon in books on dementia, The Aging Brain: Proven Steps to Prevent Dementia and Sharpen Your Mind.

Dr. Jennings prescribes simple, everyday actions we can take to stave off disease, promote vitality, and prevent dementia and late-onset Alzheimer's. "The choices we make now can help us to keep our minds sharp and maintain our independence as we age,” says Jennings.

An easy-to-use guide to maintaining brain and body health throughout life, The Aging Brain is based on solid, up-to-date scientific research, and the interventions discussed can prevent progression toward dementia, even in those already showing signs of mild cognitive impairment. The recommendations also may help reduce disability and depression.

"This book isn't just for people hoping to slow the aging process,” says Jennings. "It's also for anyone who is a caregiver to someone at risk of or already beginning to suffer from dementia. It offers a hopeful, healthy way forward.”

Jennings, who maintains a private practice in Chattanooga, TN, has authored several books, including The God-Shaped Brain and The God-Shaped Heart. He is a Distinguished Fellow of the American Psychiatric Association and Fellow of the Southern Psychiatric Association, and is president and founder of Come and Reason Ministries.

For more information about Dr. Jennings, please visit the website: https://www.agingbrainbook.com.

To connect with Dr. Jennings, please visit: https://www.facebook.com/DrTimJennings/ and https://twitter.com/timjenningsmd.

The Aging Brain: Proven Steps to Prevent Dementia and Sharpen Your Mind
Baker Books
Released: June 2018
ISBN-10: 080107522X
ISBN-13: 978-0801075223

Reviews for The Aging Brain: Proven Steps to Prevent Dementia and Sharpen Your Mind:

Dr. Caroline Leaf, Cognitive Neuroscientist, Communication Pathologist and Author: "Great advice and excellent science on aging! It's well worth following and applying these principles so as to age the way we are supposed to.”

Rodney A. Poling, MD, DFAPA, medical director, Behavioral Healthcare Center, Columbia TN., and board-certified geriatric psychiatrist: "A well-researched and commonsense book aimed at helping one understand the complexities of dementia, while offering recommendations for maintaining healthy brain function into our later years.”

Michael Lyles, psychiatrist, author, and speaker: "Dr. Jennings clearly describes how to practically manage the medical and lifestyle variables that can positively impact brain health and the process of aging. Age is a number, but getting old is a lifestyle.”

THE DANGERS OF MIXING PRESCRIPTION AND OTC DRUGS WITH ALCOHOL

www.beachwaytherapycenter.com

There’s a reason why prescription and some over the counter medication packages are marked with a “Do not mix with alcohol” —it’s dangerous. Mixing medicine and alcohol can have all kinds of negative side effects. Unfortunately, many people overlook this. Maybe they’re having too much fun at a party and decide to pop a few pills while they’re already drunk. Perhaps they take prescription medication and forget that they can’t drink booze. Or, maybe they struggle with alcoholism and are just seeking a stronger high. Dr. Duy Nguyen, D.O., is a Board-Certified Psychiatrist in General Psychiatry practicing at Beachway Therapy Center, a drug and alcohol rehab in Boynton Beach, Florida.  He says, “Whatever the case, it’s important for everyone to know how dangerous it is. After all, when you combine alcohol with some drugs, the results can be deadly. More than 100 drugs interact with wine, beer, champagne, and hard liquor, triggering problems ranging from nausea and headaches to life-threatening issues, such as internal bleeding and difficulty breathing.”

More problematic for women than men

Dr. Nguyen says, “This is more of a problem for women than for men. After consuming the same amount of alcohol, females are more likely to achieve higher blood alcohol concentrations than males because females have less gastric alcohol dehydrogenase activity (breaking down alcohol through digestion) and proportionally less body water.”

What does alcohol do to my medication?

Dr. Nguyen explains, “Alcohol may interfere with the absorption, metabolism, or excretion of medications which can either increase or oppose the effects of your medication. With some drugs, alcohol competes with the enzymes metabolizing your medications, increasing the amount of drug in the body—along with any side effects. Mixing alcohol and other medications may have short-term side effects like drowsiness, nausea, and vomiting.”

HERE ARE SOME OF THE MOST COMMON DRUGS TYPES ONE SHOULD NOT MIX WITH ALCOHOL

Allergy, Cold, and Flu Medications

You should avoid drinking if taking allergy medications and any multi-symptom cold and flu formulation. Drowsiness and dizziness are common, interfering with your ability to drive or operate heavy machinery. Because the combined use can impair judgment, there is also an increased risk of overdose.

Angina Medications

Angina, also known as ischemic chest pain, is a type of pain caused by reduced blood flow to the heart. Taking alcohol with the angina medication nitroglycerin can lead to a rapid heartbeat (tachycardia), sudden changes in blood pressure, dizziness, and fainting. Avoid drinking when taking any brand of nitroglycerin.

Anti-Anxiety and Epilepsy Medications

The combined use of alcohol and anti-anxiety and epilepsy medications can cause drowsiness, dizziness, slowed breathing, breathing restriction, impaired motor control, abnormal behavior, liver damage, and memory loss.

Antidepressants

As a rule, the combined use of alcohol and antidepressants can cause drowsiness, dizziness, increased feelings of depression, or suicidal thoughts (especially in young people).

Anti-Seizure Medications

The combined use of alcohol and anti-seizure medications can cause drowsiness, dizziness, and even the very seizures they are meant to prevent.

Muscle Relaxants

The combined use of alcohol and muscle relaxants can cause drowsiness, dizziness, slowed or impaired breathing, impaired motor control, abnormal behavior, memory loss, and seizures.

Sleep Aids

The combined use of alcohol and sleep medications should be avoided. It can cause slowed or impaired breathing, impaired motor control, abnormal behavior, memory loss, and fainting.

Opiods

The combination of painkillers and alcohol is also of great concern, and should always be avoided, considering the U.S. opioid epidemic. The use of alcohol and pain medications like narcotics together can disrupt breathing and may be fatal.   Without enough oxygen, the brain will begin to shut down organ systems, and the person can eventually suffer brain damage or death due to lack of oxygen.

FINAL ADVICE

Dr. Nguyen says that, “If you have combined prescription or OTC drugs with alcohol and begin to feel side effects that could be dangerous, contact your doctor immediately or go to the nearest emergency room. Always read medicine labels carefully.  If you are deliberately mixing drugs and alcohol to “get high” you may have a substance abuse problem and should seek the advice of a psychiatrist or consider an in- patient treatment center.

About Dr. Duy Nguyen:

D.O. is a Board-Certified Psychiatrist at Beachway Therapy Center trained in general psychiatry who specializes in providing psychiatric care in a variety of settings including residential drug and alcohol rehabilitation, inpatient and outpatient mental health, and the VA Medical Center. Dr. Nguyen is committed to providing a high level of evidence-based psychiatric care in the drug rehabilitation setting in addition to having a holistic focus on healing and recovery.

About Beachway Therapy Center http://www.beachway.com

Beachway provides a continuum of care, from PHP (Partial Hospitalization Program) to Outpatient services. The facility offers a fully individualized treatment plan that meets the clinical and medical needs of each client usually lasting between 30 and 90 days.  Beachway provides an extremely low client to therapist ratio and under high level professional supervision, clients can begin to recover in a safe, residential-like environment.  CBT (cognitive behavioral therapy) motivational interviewing, addiction counseling, 12-Step orientation, DBT (dialectical behavioral therapy,) trauma-informed practices and a wide variety of supportive group therapies are offered.

INSTANT INDIAN: Classic foods from every region of India made easy in the Instant Pot!

By Rinku Bhattacharya
Hippocrene Books/October 2018
Paperback/$19.95
ISBN 13: 978-0-7818-1385-9

Who doesn’t love Indian food? Delicious recipes that are filled with exotic spice blends and easy-to-get ingredients.  But many favorite Indian recipes can take hours to prepare.  Cookbook author, blogger and cooking teacher Rinku Bhattacharya has put together a collection of 100 authentic Indian recipes all made easy in the hottest kitchen product, the Instant Pot!

Instant Indian (Hippocrene Books/October 2018) showcases the diversity and range of the foods of India, where every state and region boasts its own unique dishes.  Indian cooking is complex, eclectic, and evolving with several culinary influences folded in creating food that is richly nuanced.  Rinku Bhattacharya provides techniques and recipes that showcase the rich culinary diversity of Indian food.  Her recipes are culled from the culinary regions of North India, Western India, Eastern India and South India.

“It has been a dream of mine to write a book showcasing the cultural and culinary diversity of Indian cooking, but I wanted to keep it easy and accessible for everyone,” Rinku says. “Thanks to the Instant Pot, I have been able to do just that, allowing home cooks to discover the rich and diverse flavors of India.”

Instant Indian features chapters that cover everything from essentials like key ingredients, spice blends, curry sauces, and yogurt-making, to recipes for breakfasts, rice & grain dishes, lentils, vegetables, seafood, chicken and meat curries, as well as drinks, chutneys and desserts. Nearly all the recipes are gluten free, and there are plenty of vegetarian and vegan options as well. With step-by-step instructions and color photos throughout, Instant Indian makes Indian cooking easy and fool-proof using all the functions of this popular appliance.

Whether you crave idli and sambhar from South India, Khaman Dhokla from Gujarat, Punjabi Butter Chicken, Goan Fish Curry or Bengali Red Lentils, or simply want to discover a new favorite, Instant Indian has something for everyone. Some of the delicious recipes in the book include:

-    Carrot and Beetroot Rasam – Spicy Carrot Beet Soup
-    Sevai Upma – Stir-Fried Indian Vermicelli with Vegetables
-    Kofta Pulao – Golden Rice Pilaf with Chicken Meatballs
-    Hakka Noodles – Indo-Chinese Mixed Noodles
-    Baigan Bhartha – Mashed Eggplant with Red Onions and Chilies
-    Bhindi Masala Subji – Stir-Fried Okra with Onions and Tomatoes
-    Patra Ni Macchi – Steamed Fish with Coconut and Herb Chutney
-    CheMeen Kari – Kerala Shrimp Curry
-    Adrak Saufwale Murgi – Chicken Curry with Ginger, Fennel and Thyme
-    Anda Rassa – Kolapuri Egg Curry
-    Rogan Josh – Kashmiri Fragrant Lamb Curry
-    Pork Vindaloo – Pork Ribs in Spicy Garlic Chili Sauce
-    Amritsari Phirni – Rice and Almond Pudding with Cardamom
-    Lagan Nu Custard – Indian Baked Custard
-    Kesar Bhapa Sandesh – Steamed Saffron Cheesecake

The Instant Pot lends itself perfectly to Indian recipes, making flavorful, nutritious Indian fare like dals, legumes and all manner of curries—that typically take a long time to simmer—up to 70% faster than on the stove top.

“Stews dominate the Indian table, in the form of curries and dals, and the pressure cooker is the Indian home cook’s tool to ensure that dals are meltingly soft and meats comfortingly tender,” Rinku says. “Other staples on the Indian table, such as whole grains, porridges, compotes, and steamed desserts all fit beautifully into the pressure cooker universe. From a practical standpoint, the pressure cooker is well-suited to the Indian kitchen, where cooks are conscious about energy usage and, like everyone else, need their dinner in a hurry.”

INSTANT INDIAN is the perfect cookbook for fall and the holidays as the recipes are easy and delicious to make to take to a party or serve family and friends.  This cookbook brings the best of India to your table in an instant!

ABOUT THE AUTHOR:
Rinku Bhattacharya is a Gourmand Award-winning cookbook author, blogger and cooking instructor.  She is the author of Bengali Five Spices Chronicles and Spices & Seasons: Simple, Sustainable Indian Flavors. Rinku was born in Kolkata, India and has a natural passion and love for regional Indian cuisine and uses it to share and connect with her cultural heritage. She has travelled extensively and specializes in adapting Indian cuisine in global environments and kitchens. Her deep commitment to using seasonal ingredients for Indian cooking is reflected in her recipes.  Rinku teaches very popular Indian cooking classes in the Hudson Valley area of New York and has been featured in newspapers, magazines and on radio.  She and her family reside in the Hudson Valley area of New York.  Visit her at www.SpiceChronicles.com.

Try this delicious and easy recipe from INSTANT INDIAN:

The following recipe can be reprinted with the following credit:
Recipe and photo from Instant Indian by Rinku Bhattacharya
Hippocrene Books/October 2018

Khichuri
Bengali Red Lentil Risotto
Makes 4 cups

A khichuri or khichdi is a classic rice and lentil mélange, prepared differently all over India. This particular red lentil variation is from Bengal. It is distinct in its use of fried onions to imbue rich flavor. Cauliflower, potatoes and green peas round out this hearty, comforting dish. It is done in less than 20 minutes of cooking time and topped with a beautiful drizzle of cumin-scented ghee. To keep this dish vegan, you can use coconut oil instead of the ghee.

TOTAL TIME: 40 MINUTES
Prep Time: 5 minutes   Sauté: 7 minutes   Pressure: 4 minutes    Steam Release: Natural after 15 minutes
Cook Time: 1 minute

INGREDIENTS
4 tablespoons vegetable oil
1 medium red onion thinly sliced
3/4 cup red lentils (masoor dal)
½ cup Basmati or kalajeera rice
1 teaspoon ground cumin
1 teaspoon ground coriander
1 tablespoon freshly grated ginger
½ teaspoon cayenne pepper
1 teaspoon salt or to taste
½ teaspoon turmeric
2 cups cauliflower florets (about ½ head of cauliflower)
1 medium Yukon gold potato peeled and cubed
½ cup frozen green peas

TO FINISH
1 tablespoon ghee or coconut oil
1 ½ teaspoons cumin seeds
2 whole dried red chilies
½ teaspoon crushed red pepper (optional)
2 tablespoons fresh lime juice
1 tablespoon chopped cilantro

INSTRUCTIONS
1. Turn the Instant Pot to Sauté mode and add in the oil. After about a minute, add in the onions and sauté until they turn golden, about 5 to 6 minutes.
2. Add in the lentils, rice, ground cumin, coriander, ginger, cayenne pepper, salt and the turmeric.
3. Add in the cauliflower, potato, and 4 cups water, and stir well.
4. Close the lid and cook on Manual mode at high pressure for 4 minutes.
5. When cooking time is complete, allow natural pressure release for 15 minutes, then do a quick release for any residual pressure.
6. Open the lid and stir well. Turn the Instant Pot to Sauté mode and add in the green peas.
7. Heat the ghee or coconut oil in a small pan, add in the cumin seeds, the crushed red pepper if using, and the whole dried red chilies. Cook until the mixture crackles and is fragrant, being careful not to burn the crushed red pepper.
8. Pour the ghee mixture over the khichuri. Gently stir.
9. Squeeze in the lime juice and garnish with cilantro before serving.

Notes:
I often use quartered organic red potatoes with the skin on. If you wish, you can also throw in vegetables like broccoli or carrots for a more substantial khichuri.

If you are using brown rice, increase the cook time to 8 minutes, and cut the vegetables into larger pieces.

What Does Alcohol Do to a Body in Training?

If you’re an athletic person who does a lot of training, you need to have a healthy attitude about alcohol. That’s due to the fact that alcohol consumption can actually affect a training physique in numerous ways. Knowledge of this can be a good thing for your wellness and fitness approach.

Alcohol Halts the Metabolism of Fat

Fat burning is advantageous. Alcohol, however, has the capacity to halt the metabolism of the substance. If you’re in the middle of training and take in any alcohol, the food you consume shortly after that may not get burned at all. It may actually get stored.

It Interferes with Hydration

Hydration is 100 percent essential for people who want to enjoy optimal health. Athletes who train naturally are part of that category. Since alcohol is classified as being a diuretic, it minimizes the amount of water inside of the body. This makes alcohol intake inferior to fluid intake. People who attempt to exercise in times of dehydration usually suffer in the performance department. People who are hydrated sufficiently, on the other hand, typically shine.

Alcohol Negatively Impacts Nutrient Intake

People who are training understandably want their bodies to soak up as many nutrients as possible. The sad reality is that alcohol negatively impacts this process. Physical fitness applies tension onto the physique. Human bodies have to heal from tension. If you want to be able to take full advantage of your training path, suitable healing is critical. Suitable healing calls for the assistance of nutrients, too. Driving while intoxicated can be problematic for people for many reasons. It can lead to receiving a DUI and having to speak with a DUI lawyer. It can hurt the nutrients your body receives. It can even lead to serious injuries and fatalities.

Alcohol Leads to Issues with Hormones

Inordinate drinking can raise amounts of estrogen. It at the same time can lessen amounts of testosterone. It boosts cortisol via problematic sleep habits as well. All of these adjustments can diminish muscle mass and boost fat mass. They can zap people of vitality. They can even lead to the discomfort of swelling of the muscles. Drinking can sometimes make people more prone to issues including depression and heart disease.

If you’re training, there’s no dispute that you feel proud of your body and wellness. That’s the reason you need to take the time to learn the consequences that are associated with alcohol consumption. Knowledge can help you make informed choices.