Natural Skin Care Ingredients

Now that you understand why you should be wheat-free, how can you actually do it? After all, wheat seems to be in everything!

I know exactly how you feel. That was my first thought when I started on this process. Thankfully, it isn’t nearly as complicated as you may think. Remember, wheat is an ingredient…not an entire food category. That means you can still have bread, pasta, pizza, baked goods, etc.—just choose ones made without wheat.

The most common wheat substitutes include oat, soy, corn, rice, millet, quinoa, and buckwheat breads, crackers, pizza crusts, bagels, and pasta. Great brands include Pamela’s, Gluten-Free Pantry, Namaste Foods, Foods by George, Glutino, and Bionaturae.

Below are the specific products from these brands that I like. If you cannot find these items in your local grocery store, Whole Foods Market, or specialty store, I’ve included a Web site for you so you can buy them online. You can also visit Miss Roben’s for many wheat-free (and sugar-free) products all in one place.

Breakfast

Lifestream Buckwheat or Flax Plus waffles
Glutino plain or sesame bagels (www.glutino.com)
Barbara’s Puffin cereals
Pamela’s pancake and baking mix (www.pamelasproducts.com)

Lunch/Dinner

Bionaturae pasta

The month of October is National Celiac Disease Awareness Month. As you likely know, celiac (also known as sprue) is an intolerance to the protein (gluten) found in wheat, rye, and barley. Current statistics show that about one in every 100 people is affected with celiac disease.

Symptoms range from mild to severe bloating, gas, diarrhea, constipation, cramps, fatigue, aches, flu-like symptoms, and/or mood swings. Any of these sound familiar? They should…they are similar symptoms to conditions as varied as irritable bowel syndrome, chronic fatigue, Crohn’s disease, and even fibromyalgia. No wonder so many people are either misdiagnosed or never even seen.

While celiac disease represents the extreme end of a gluten disorder, women with even a mild to moderate case of wheat or gluten intolerance (like me) can put their health at risk if they keep wheat on the menu. Some of the conditions that can be trigger by even a slight wheat intolerance include digestive inflammation, chronic fatigue, mood disorders, estrogen level imbalances, false fat-related weight issues, and migraine headaches.

In the case of digestive inflammation, wheat and other food allergies or intolerances can cause bloating and fluid retention in the abdomen. In addition to swelling and bloat (the “false fat”), wheat intolerance can cause intestinal gas and bowel changes.

Additionally, allergens such as wheat stress your adrenals, thereby triggering the release of anti-inflammatory hormones. Over time, these repeated allergic reactions can weaken your adrenals, greatly increasing your susceptibility to stress of all types and can lead to fatigue and low energy. Plus, recent studies indicate that an astounding 80 to 93 percent of women suffering from migraines also suffer from food allergies that trigger their headaches, and wheat is one of the most common allergens that triggers these incredibly painful headaches.

Finally, wheat can wreak havoc on your hormones. For women suffering from menopause problems, wheat can trigger mood shifts, due in part to your growing inability to produce enough enzymes that are needed to digest wheat properly and easily.  And for women like me who tend toward estrogen dominance, wheat can throw your estrogen levels even more out-of-whack, due in part to the high carb content, as well as the inflammation factor.

Clearly, wheat is one ingredient to keep off your plate. On Friday, I’ll give you a few tips and brands that make going wheat-free an easy and delicious choice for your health.

Did you know that, in Europe, there are more than 400 chemicals that are not allowed to be included in beauty products? However, the United States allows many of these ingredients to be included in cosmetics. That is outrageous!

While there are at least 10 cosmetic ingredients that I personally avoid, five are particularly problematic. They include parabens, petrolatum, propylene glycol, and synthetic colors and fragrances.

Parabens are synthetic preservatives that include four classes—methyl, propyl, butyl, and ethyl. Many different sources list parabens as “highly toxic,” and even more disturbing is the suggestion that parabens are xenoestrogens, meaning they have an estrogenic effect on your body.

Also known as petroleum and paraffin jelly, petrolatum is a type of mineral oil that is often used to seal in moisture. This is ironic, because petrolatum actually interferes with your skin’s own moisturizing ability. Skin care products that contain petrolatum are often waxy. So, instead of your skin absorbing the product, it just sits on top of your skin clogging your pores, leading to blackheads and whiteheads, and eventually enlarged pores. This is the exactly the opposite of what you are trying to achieve if wrinkle-free skin is your goal.

Propylene glycol is usually a mix of synthetic petrochemicals. In fact, it is found in brake and hydraulic fluid, and is the active ingredient in antifreeze! Manufacturers often include it in makeup to hold in moisture. This is terrifying when you consider that the Material Safety Data Sheet (MSDS) warns users to “avoid contact with eyes, skin, and clothing” and to “avoid prolonged or repeated exposure.” The reason? Propylene glycol has been known to cause allergic and reactions, and has also been found to break down protein and the structure of your cells.

Synthetic colors are listed as FD&C or D&C colors, such as FD&C Red 6 or D&C Yellow 8. In the case of FD&C colors, the FDA has certified them safe for drugs and cosmetics as well as food, but D&C colors can only be used in drugs and cosmetics. Strange, isn’t it? As if the chemicals in a D&C color that bar it from being used in food aren’t also entering your bloodstream and affecting your body. Interestingly, even the FDA itself recommends that most FD&C and D&C colors not be used in any cosmetic eye products, including eye creams, mascara, eye shadow, eye liners, and foundations.

Fragrance can be a tricky ingredient. For example, the label may not even say synthetic fragrance. In fact, it is more likely to simply say fragrance, perfume, or parfum. And the label “fragrance” does not mean just one ingredient; it can contain as many as 200 ingredients that will likely not be listed!

Natural Beauty Care Products

The key to avoiding these skin saboteurs and striving for chemical-free, wrinkle-free skin is to choose the best natural beauty care products available. Avoid the chemicals and look for natural skin care ingredients such as squalane, jojoba oil, and other natural oils, as well as antioxidants like green tea and vitamin C.

My personal natural anti-aging skin care system includes Ocean Actives Squalane eye cream and Arcona tea tree soap and exfoliator in the morning, John Masters rose water hydrating spray throughout the day, and Trilane anti-aging moisturizer at night. Not only do these natural beauty care products keeps my skin soft and smooth, but I don't have to worry that I am sacrificing beauty for health. And that knowledge alone is enough to keep wrinkles and worry lines at bay!

I am heading to a lakefront cottage soon, and while I am thrilled to be getting away and spending time with family, there is one aspect I am not looking forward to—those few dimples that peek out the side of my swimsuit. Yep, I too have a bit of cellulite and will be spending the next week or so trying to reduce the appearance of cellulite on my tushie.

The first thing I’ll do is really clean up my diet. No sugar, dairy, and wheat for me! Plus, I’ll add in lots of complex carbs and lean proteins, such as brown rice, flaxseed, free-range eggs, and wild-caught fish. Eating this type of diet can help to reduce cellulite.

I’ll also up my water intake and reduce anything that makes me retain water, such as salt and caffeine. This will help me flush the toxins and fats out of my system, and more importantly, flush out the fat stores that contribute to cellulite.

And my cardio exercise will get a kick in the pants as well. This means increasing my daily walk to a daily run of at least 45 minutes. I’ve found that the more cardio I do, the easier it is to reduce cellulite in my problem areas.

Lastly, I’ll do a few coffee-ground massages to help remove toxins and improve circulation in the affected area, thereby reducing the appearance of cellulite. While ingesting caffeine can contribute to the appearance of cellulite, rubbing coffee grounds on cellulite helps to tighten your skin and tissues by constricting your superficial blood vessels.

There are several good products on the market that help to reduce the appearance of cellulite , but I prefer to make my own. Below is one of my personal favorite natural skin care recipes for cellulite-free skin. And it smells amazing!

Reduce Cellulite With a Luscious Latte Lather

1/3 cup raw brown sugar

1-1/2 tablespoon fresh coffee grounds

1-1/2 tablespoon ground almonds

2 teaspoon peppermint oil

4 teaspoon flaxseed oil

1 teaspoon squalane

9 drops peppermint oil

1/4 teaspoon cocoa powder

1. Mix all ingredients in an air-tight container (preferably plastic).
2. Use in the shower, rubbing all over your body in a circular motion. (You can use as much or as little as you want.)
3. Store remaining mixture in the refrigerator until your next cellulite-blasting massages!
    

Twice a year, I hold week-long SkyLab boot camps with Jackie Warner, star of Bravo TV’s Workout. The most recent boot camp we held was in early June this year.

At the boot camp, Jackie was raving about a new sweetener called Truvia. Because I have seen the ads on TV and in magazines, I was immediately suspicious. Usually, when a “natural” sweetener takes up this type of ad space, it is not very natural. Think Splenda.

As it turns out, my concerns were unnecessary. Truvia is made from rebiana, erythritol, and natural flavors. While I’d like to know a bit more about these “natural flavors,” the other ingredients are fine.

Rebiana comes from the stevia plant, and as you know from my June 26, 2009 posting, I am a huge fan of stevia. Erythritol is a naturally occurring sugar alcohol that is nearly calorie-free. Like other sugar alcohols, erythritol doesn’t spike glucose or insulin levels; however, unlike most sugar alcohols, it doesn’t cause the “laxative” response that come people get with xylitol or maltitol.

All of this makes Truvia a great, sweet option for women suffering from menopause symptoms such as night sweats or hot flashes, as Truvia won’t alter hormone levels. More specifically, it won’t increase estrogen levels, which is a huge plus for women with estrogen dominance.

And, if weight loss is a priority for you this summer, Truvia may be your new best friend. Make it a part of your natural weight loss plan by adding it to oatmeal, green tea, or anything that you want to make just a little bit sweeter.

Hmmm…maybe I can add it to my husband!

Now that you have an idea of how to eat in the morning, let’s look at three of my favorite lunches for a false fat diet. Not only are these recipes free of inflammatory foods, but they also include anti-inflammatory ingredients that help to further reduce false fat.

Spinach Salad
Serves 4

2 cups fresh spinach, torn
1 pint fresh raspberries
½ cup walnuts, chopped
2 tablespoons walnut oil
1 tablespoon balsamic vinegar
2 ounces dark chocolate, shaved

In a salad bowl, combine spinach, raspberries, and walnuts. Add walnut oil and vinegar and toss. Top with dark chocolate and serve. (Serving size ½ cup spinach, ¼ pint raspberries, 1/8 cup walnuts, 1 tablespoon oil, and ½ ounce chocolate.)

Nutritional Info (per serving): Calories 257, Total fat 20 g, Cholesterol 0 mg, Sodium 13 mg, Carbs 19 g, Fiber 6 g, Protein 5 g

Momma Sue's Chicken Soup
Serves 6

1 tablespoon olive oil
1 medium onion, chopped
2 medium carrots, chopped
2 medium celery stalks, chopped
1 teaspoon minced garlic
8 cups free-range chicken broth
¼ cup fresh parsley
½ teaspoon cayenne pepper
½ teaspoon dried thyme
1 bay leaf
1 cup green beans, cut
½ cup baby spinach
2 medium zucchini, sliced
¾ pound free-range chicken , cooked and cubed

 Sauté onion, carrots, celery, and garlic in olive oil until soft. Add chicken broth, parsley, pepper, thyme, and bay leaf. Bring to a boil. Reduce heat, cover, and simmer 15-20 minutes. Add green beans, spinach, zucchini, and chicken. Cover and simmer 15-20 minutes. Remove bay leaf and serve.

Nutritional Info (per serving): Calories 213, Total fat 9 g, Cholesterol 37mg, Sodium 749 mg, Carbs 11 g, Fiber 3 g, Protein 24 g

Turkey Chili
Serves 4    

1 tablespoon olive oil
2 cups onion, chopped
1 cup red pepper, chopped
1 tablespoon garlic, minced
1 pound ground turkey
2 teaspoons cinnamon
2 teaspoons paprika
1 teaspoon chili powder
1 teaspoon cumin
½ teaspoon allspice
½ teaspoon marjoram
¼ teaspoon nutmeg
1 cinnamon stick
½ teaspoon sea salt
1 teaspoon pepper
2 cans low sodium tomatoes, chopped and undrained

Sauté onion, pepper, and garlic in olive oil. Add ground turkey and cook until brown. Add cinnamon, paprika, chili powder, cumin, allspice, marjoram, nutmeg, and cinnamon stick and cook 2-3 minutes. Add salt, pepper, and tomatoes and simmer 45 minutes. Serve warm.

Nutritional Info (per serving): Calories 275, Total fat 14 g, Cholesterol 90 mg, Sodium 360 mg, Carbs 18 g, Fiber 6 g, Protein 22 g

As I indicated in my earlier blog on false fat, foods that “injure” your digestive system can cause your digestive organs to swell and bloat, giving the appearance of “fat” in your abdominal area. To prevent this unwanted false fat, you will need to limit—or better yet eliminate—the most common culprits of false fat: wheat, dairy products, and sugar.

Now I know your immediate reaction is WHAT???? Are you kidding me? That was mine to. Let’s face it, the vast majority of foods contain at least one of these ingredients. But that’s all they are…ingredients. I’m not saying to give up bread or milk…just wheat-based bread and cow’s milk. But more on that later. Let’s first discuss why these four food groups are so bad for your health and your waistline.

Wheat Products

Wheat contains gluten, a protein that is difficult for your body to break down, absorb, and assimilate. Wheat intolerance can cause bloating, intestinal gas, and bowel changes, as well as fatigue, depression, post-nasal drip, nasal congestion, frequent colds, and even middle ear infections.

Great wheat-free substitutions include Glutino’s Flaxseed bread, Bionaturae’s pastas, Mary’s Gone Crackers crackers, and snack bars from Larabar (peanut butter is my favorite!!!) and Zoe’s (again, I have to go with the peanut butter).

Dairy Products

Dairy products are the main dietary sources of arachidonic acid, the fat your body uses to make inflammatory series-2 prostaglandin hormones. Dairy allergies or intolerance can manifest as bloating, intestinal gas, and bowel changes, as well as fatigue, depression, nasal congestion, and frequent colds. Dr. Lark has found that people can also have a delayed reaction to dairy, which shows up as anxiety, irritability, depression or mood swings, insomnia, fatigue, dizziness, confusion and disorientation, headaches, joint pain, and worsened PMS symptoms. Plus, even if you are not allergic to dairy products, the artificial hormones and pesticides used in livestock feed make cow’s milk an unhealthy choice.

Great dairy-free options include almond or rice milk, goat’s cheese (on occasion) and coconut milk-based yogurts. You can also choose sorbets or rice-based ice creams for a yummy treat.

Sugar

In addition to being highly inflammatory, sugar is also highly addictive and puts incredible stress on your adrenal glands. Plus, sugar depletes your body of important nutrients, including calcium, magnesium, and potassium. This leaching actually leads to cravings and binges as your body desperately seeks to replenish the nutrients that have been taken away.

In fact, sugar has been found to have opioid or narcotic properties—meaning they act like endorphins in your body. However, this fulfillment is short-lived. Just as with real drugs, sugar withdrawal causes physiological symptoms, including shaking, anxiety, low energy, and extreme cravings.

To this point, a study published in the June 2002 issue of Obesity Research found that withdrawal from repeated, excessive sugar intake created symptoms that were similar to those of withdrawal from morphine and nicotine.

Making the Change

I know that eliminating these food groups/ingredients can seem imitating, but it is not nearly as difficult as it appears at first glance. The best thing to do is to wean them in. Pick one (wheat for example) and make the substitutions for a week. Then add another (maybe dairy) the second week. By week three you can add the final one. Next thing you know, an entire month will go by and you’ll be off all three.

You can also approach it like a true foodie and explorer rolled into one. Look for gluten-, dairy-, and sugar-free options at your local grocery and health food stores. Check out Web sites and magazines that focus on allergen-free foods. You can also visit my Web site for great alternatives and recipes.

As I wrote in my blog back in early November, there are several spices that are particularly beneficial for women in early menopause or premenopause. These spices—namely ginger and cinnamon—can help to ease perimenopause symptoms. Not to mention, they taste fabulous!

The best way I know to stay in delicious hormonal balance is to incorporate these spices into your life. And what could be a tastier way to enjoy these spices than gingerbread!

Nothing says "Happy Holidays" to me quite like the smell of gingerbread baking. So, my gift to you this season, is a healthy version of my mother’s amazing gingerbread.

You can find this recipe and others like it (including several for women suffering from menopause symptoms such as hot flashes and night sweats) in Hormone Revolution.

Gingerbread
Serves 9

½ cup canola oil
½ cup erythritol
1 egg
½ cup light molasses
1 ½ cups Pamela’s wheat-free baking mix
¾ teaspoon salt
½ teaspoon baking soda
½ teaspoon ginger
½ teaspoon cinnamon
½ cup boiling water

1. Preheat oven to 350°F
2. Cream oil and erythritol for 30-45 seconds.
3. Add egg and molasses and beat thoroughly.
4. In a separate bowl, sift together baking mix, salt, baking soda, ginger, and cinnamon.
5. Add dry ingredients to egg mixture, alternating with boil water, until well blended.
6. Pour mixture into a lightly greased 8x8 pan and bake for 40 minutes, or until toothpick, comes out clean.
7. Serve warm or at room temperature.

Time and again, Dr. Lark has recommended that women of all hormone types limit, if not avoid, wheat and wheat-based products. I personally subscribed to this advice several years ago and I can tell you first-hand that I believe it has played a large role in balancing my hormones.

Wheat is one of the two most common food allergens, and the gluten found in wheat can trigger a very serious condition known as celiac disease. Those afflicted with the disorder are plagued by diarrhea, gas, vomiting, and anemia, and are at higher risk for more serious conditions, including osteoporosis and gastrointestinal cancer.

Clearly celiac is the very extreme of wheat-related issues, but if you are concerned about your hormonal health, you would be wise to steer clear of wheat. Women suffering from menopause symptoms are often at risk for wheat-related mood shifts, due in part to their growing inability to produce enough enzymes that are needed to digest wheat properly and easily.

And for those of you who are in estrogen dominance or are experiencing early menopause or premenopause, wheat should also been taken off your list. Wheat can worsen PMS symptoms and aggravate all perimenopause symptoms, including heavy menstrual bleeding and irregular menstrual cycles. Plus, studies have shown that an astounding 80 to 93 percent of women suffering from migraines also suffer from food allergies that trigger their headaches, and wheat is one of the most common allergens that affects migraineurs.

What to Eat

Believe me, I know the idea of giving up wheat can be daunting, but remember, it is an ingredient, not an entire food group. That means you can still have bread, pasta, pizza, pancakes, crackers, cookies, etc.—you just need to know what kind to buy. Thankfully, you have this blog to guide you!

For bread, I highly recommend Glutino’s Flaxseed bread. In fact, it’s the only pre-sliced bread I recommend. It is amazing toasted or dipped in an egg and cinnamon mixture and grilled. Top with sautéed apples and you are in for a treat!

For an easy, amazing flour and pancake mix, Pamela’s Products is the way to go. They also have bread, brownie, and cake mixes that you can’t beat. I’ve even swayed my family onto these mixes and they don’t even try to eat wheat-free…the mixes are just that good!

For pizza, you can buy Amy’s rice crust frozen pizza or pick up a bag of Namaste Foods’ pizza crust mix. It is easy and delicious!

For pasta, you can’t go wrong with Bionaturae pastas. My husband ate these pastas for nearly six months before he knew they were wheat-free.

For cookies, there are a large number of wheat-free brands. My personal favorites are Pamela’s Oatmeal Raisin, Paul Newman’s wheat-free, dairy-free Fig Newmans (yes, I spelled that right!), and Jennie’s Chocolate Macaroons.

Most of the brands I’ve mentioned are available at Whole Foods Markets. To locate a store near you, log on to www.wholefoods.com. If there isn’t one in your area, you can still purchase products from the store by visiting www.gaiam.com, clicking on “shop,” then on “health,” and finally on “Whole Foods Market.” You can also visit my Web site at www.decadenthealth.com for a list of wheat-free substitutions and recipes.

And to give you a little taste of how easy and delicious wheat-free can be, here’s a great granola recipe from my grandmother that I’ve tweaked over the years. Enjoy!

Grandma Ginny's Granola

4 cups oatmeal

2 cups soy flour

1 cup almonds, sliced

1 cup sunflower seeds, raw

1 cup coconut, unsweetened

1 cup flaxseed, ground

1/2 cup dried mango

2/3 cup olive oil

2/3 cup honey

1 teaspoon vanilla

1. Preheat oven to 350°F.
2. Grease 13x9-inch baking dish.
3. Combine oats, flour, almonds, sunflower seed, coconut, flaxseed, and mango in a large bowl. Set aside.
4. Combine oil, honey, and vanilla in a small bowl. Pour over oat mixture and blend well.
5. Pour mixture into baking dish and bake for 40–45 minutes or until browned. Stir mixture every 10–15 minutes.           
6. Cool on baking rack. Can be stored in the refrigerator in an airtight container.