What does following a gluten-free diet mean? That you're embarking on an easy diet with a wide range of health-promoting effects. Instead of dwelling on what you’re giving up, consider that you’re going to enjoy a whole new world of delicious food options to meet your special dietary needs. You’ll be eating seasonally, choosing more fresh fruits and vegetables, focusing on meats, seafood, poultry, legumes, lentils, corn, and rice, and discovering fascinating ancient grains such as quinoa, amaranth, and millet. You’ll be able to eat potatoes, eggs, most cheeses, even chocolate (!)—and enjoy them without guilt because you’ll be taking good care of your body. In fact, you’ll probably end up eating—and feeling—better than ever!
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Getting enough sleep and keeping stress levels low are important parts of a successful weight-loss program, according to a study published in the International Journal of Obesity.
Longer sleep times and lower stress at the beginning of the study predicted greater weight loss
Several studies have pointed to poor sleep, increased screen time, depression, and stress as possible contributors to overeating and weight gain. Chronic stress, in particular, seems to increase calorie-dense food consumption and can lead to abdominal fat gain.
The LIFE study aimed to determine how sleep, amount of time spent in front of computer and TV screens, depression, and stress affect weight loss success. Sponsored by the National Center for Complementary and Alternative Medicine, the study was a two-part trial investigating alternative strategies for weight loss management. Phase I of the study was the weight loss portion; Phase II dealt with ways to keep the weight off and is discussed elsewhere.
During the six-month trial, 472 overweight and obese adults (average age 55) underwent an intensive behavioral weight-loss intervention that included the following:
At the end of Phase I, the participants lost an average of almost 14 pounds (6.3 kg), and 60% of them lost at least 10 pounds (4.5 kg) and went on to Phase II.
Longer sleep times and lower stress at the beginning of the study predicted greater weight loss during Phase I. Those participants who slept less than six hours per night and had the highest levels of stress were only half as likely to lose enough weight to go on to Phase II as were those who slept between six and eight hours per night and had a low stress score.
Weight loss, in turn, was associated with declines in stress and depression among the participants. Screen time didn’t appear to predict weight loss success in the study, but the amount of exercise did.
“These results suggest that early evaluation of sleep and stress levels in long-term weight management studies could potentially identify which participants might benefit from additional counseling and resources,” said the study’s lead author, Dr. Charles Elder of Kaiser Permanente Center for Health Research in Portland, Oregon.
(Int J Obes 2011;doi:10.1038/ijo.2022.60)