Gluten Free and Vegan

A lot of people are opting for a vegan and gluten-free lifestyle. Many also take it another step further and also eliminate soy (a common food allergen).  For some, this is the ultimate diet to support optimal nourishment, low inflammation potential, ethical and environmental consciousness. This type of lifestyle takes dedication and preparation. It is a lifestyle more than just a diet and ultimately becomes part of one's identity.


One of the keys to success is learning to prepare simple and delicious meals so that when life is busy, nourishing and filling foods are available. Some great tips include:

• Quinoa salads or bean salads prepared in a large batch. These are both filling and easy to pack for lunch or warm up for a snack. Add sun-dried tomato, olives, fresh herbs, extra virgin olive oil, fresh lemon juice and chopped veggies for a delicious meal. Top with cubes of avocado for a creamy finish!
• Humus with carrot and celery sticks.
• Berries and raw nuts/seeds in a container or pre-combined in a bowl in the fridge.
• Apple slices with unsweetened almond or hazelnut butter.
• Always have a pot of brown rice or wild rice cooked and ready to go. You can easily combine veggies (frozen or fresh) and beans to this in a pinch and warm up if time is a concern or you just feel too tired for a major meal prep!
• Hemp seeds sprinkled on gluten-free cereals or on salads help with protein boost and healthy fats.

Vegan and gluten-free diet questions come up a lot in my practice, particularly when someone is an athlete or is concerned about protein intake. I don't personally like relying too much on any powders or bars as major meal replacements since whole foods are always the best option. However, in some cases they can really help with recovery, muscle building or when you just don't have the time to make a healthy snack. Here are some of my favorite protein replacement options:

• Vega by Sequeal Naturals: This is a great vegan, gluten-free, soy-free protein option.  My personal favorite is Performance Protein right after a workout and then I choose a small meal of whole foods, but they offer smoothie options that could replace a small meal. Taste is sometimes an issue with some of the powders that contain a lot of vitamins. Triathlete, Branden Brazier, the founder of Vega products has several books available that I highly recommend for comprehensive information regarding begin a gluten-free vegan and an athlete. 

• Sun Warrior Brown Rice Protein: Vegan and gluten-free powder that is suitable for a raw food diet

It is possible to follow this lifestyle but it takes focus and commitment. Many people feel that it makes a big difference to their quality of life, vitality and purpose.

It may not be for everyone but I encourage you to consider incorporating more vegan or vegetarian based meals in your lifestyle with an emphasis on vegetables, beans, legumes, and gluten-free whole grains! 

 

By: Dr. Carrie Watkins

Naturopathic Doctor

Victoria Massage Therapy and Health Solutions

http://www.naturopathvictoria.ca

Inflammation Control

Inflammation is a complex process that occurs in response to injury or infection (such as physical trauma, pathogens, chemicals, irritants and exposure to allergens). Inflammatory reactions involve both the vascular and immune systems causing a range of symptoms including redness, swelling, heat and ulceration. In the body, inflammation can present as skin rashes, digestive disorders, joint pain and swelling, urinary conditions, hormonal imbalances and vascular disorders.

Chronic inflammation is strongly linked to many disease processes including:

• Atherosclerosis
• Acne vulgaris 
• Acne rosacea
• Asthma
• Autoimmune diseases
• Celiac disease and gluten sensitivities
• Hypersensitivities including skin reactions (eczema, psoriasis, hives)
• Inflammatory bowel diseases
• Pelvic inflammatory disease
• Rheumatoid arthritis
• Interstitial cystitis
• Menstrual disorders and hormone imbalances

How can the principles of Naturopathic living help?

Nutrition: Following an anti-inflammatory diet to remove the most common sensitivities is one of the corner stones to reducing and controlling inflammation. Gluten, sugar, soy, dairy, peanuts and eggs are among some of the most common triggers for inflammation. Furthermore, a diet rich in nutrients and balanced protein/fat/carb ratios is important for sustainable dietary changes and enhanced healing. Dietary changes can dramatically improve digestive disorders, skin rashes, weight loss, energy levels, immune response, joint pain and allergic reactions.

Omega-3 fish oils are essential fatty acids (EFAs) that we can only get from the diet or supplementation. They play a key role in modulating inflammation by altering prostaglandin production and blocking inflammatory cascades.

Herbal Medicine: Powerful anti-inflammatory herbs and spices include Boswellia, Curcumin (from turmeric) and Ginger. These need to be taken in therapeutic amounts from a high quality source for maximum benefits.

Depending on the specific symptom picture, there are specific treatment options to help heal damaged tissue.
 

Managing inflammation is a central part to long-term disease prevention and management as well as improving your skin, energy and weight management. Find out how you can control inflammation for optimal health with the guidance of a qualified Naturopathic Doctor.

Yours in Health 

- Dr Carrie Watkins, Naturopathic Doctor at Victoria Massage Therapy and Health Solutions