Gluten Free Diet Beneficial for Athletes Yes or No?

For thousands of years we have consumed, cultivated and milled wheat, spelt, barley and rye.  We have used it as a staple part of our diet with nourishing benefits.  These gluten free substances were milled in a manner which were wholesome and simple, the milling process helped retain all the natural goodness.
Then in the industrial era the process changed.  Many crops were protected with synthetic chemical based substances, Mechanical technologies were used to harvest and mill, all which increased the crop yield produced to keep up with consumer demand.  Finally we learnt how to alter the genetics of these valuable substances for a lighter, fluffier bake. (click here for further details of the modern milling process)

Roman Stone mill and oven

But what does this mean....?  Well lets start with the basics.  Gluten consists of two proteins Glaidin (which is what people react badly to) and Glutenin.
Flour when mixed with water forms a cross linked network of proteins, this produces an elastic type dough helping the dough to rise.
When this protein is digested and exposed to the cells of the immune system of an individual with a sensitivity to gluten, there arises is a miss communication. The immunity cells mount an attack considering the protein to be a potential threat.

For those with coeliacs disease the gluten also attacks the walls of the digestive tract.  The result of this is an over activity of the immune system, inflammation in the bowl causing the malabsorption of food and nutrients and the need for the digestive system to be cleared to remove the problem.  This is why many coeliacs lose a lot of weight even if they are eating large amounts, the body empties itself before food can be properly processed.

Studies have also shown that those who do not have gluten sensitivities can also have some negative reactions to gluten (modern milled) including bloating, fatigue and stool inconsistencies.
Other studies have shown that many cases of neurological illness may be caused or exacerbated by gluten.

So how does a gluten free diet enter the world of sports. Well there is some controversy here. We must not forget that whole wheat products are beneficial to the body.  Studies have been performed to compare the effects of gluten filled diets to gluten free diet in athletes (take a look at the link to see the results the gluten free athlete).  Unless an athlete has a gluten sensitivity/ coeliacs there is no medical proof to suggest that a gluten free diet will improve their performance.
But here are some benefits which many athletes have reported

Weightloss/ feeling lighter on your feet

Increased strength
More energy
Mentally sharper
Better quality of sleep
Feeling fresher and more alert 

I think it is wise here to mention that when entering a gluten free diet athletes often turn to different types of food which also help improve overall health, packed with essential proteins and blood sugar stabilizers
Foods such as Lentils, chickpeas, various types of beans, gluten free porridge, brown rice, quinoa etc.
I am possibly bias towards the gluten free life as I have coeliacs disease myself. Since removing gluten completely from my diet (this includes vinegar made from barley......be careful gluten is hidden everywhere). My life has improved dramatically. especially the lifting of a debilitating mental fog.   Removing even a small amount of gluten from your diet may not produce miracles but it can't hurt!

Staying Physically Fit As We Age

The ageing process in all living things is inevitable and irreversible, however we maybe able to slow the process down.
I am not a scientist ... but understanding the concept below has definitely made me re think the way I treat my body

The physical concept of ageing appears to happen in stages; body development, then body establishment when the body reaches full development and thirdly degeneration. 
From conception cells begin to divide to form life. As the very first cells divide, their offspring are assigned specific tasks, as these offsprings divide their children become specialised in the assigned tasks .. and so on... 
Each cell divides up to 50 times it then halts division and continues to live fulfilling its purpose until it eventually dies. 
The cells divide and each replica carries an imprint of its parent cell. However each time a cell divides its life cycle is less than that of its parent so eventually degeneration begins as the cell lives get shorter. 
This is important, let me explain that again...... every time a cell divides its children are less potent than the parent, that parent cell is less potent from their parent cell. The further we move away from the cells at conception, the short and weaker the life of the cells become.This is what ageing is all about.

So why is this important to understand?.........Well it's very simple...... getting the full life potential and strength out of each cell will help slow down degeneration......slowing down ageing of the body.
This results in a more youthful appearance, a body which is stronger and has good energy levels, but most importantly keeps the body working to an optimum level with good recovery rates and less problems as we age.

For sporting professionals this is incredibly important. 
Professionals push their bodies to the limit (and beyond). 
The pressures on the body are greater and more constant than the average individual. Injuries are more regular. The youngest athletes naturally have more energy and strength. The endurance required is hard to maintain as we age.

So what can we do?

I'm not going to lie and tell you I've been a saint all my life, in my early twenties I push boundaries, ate poorly and partied hard! I was lucky..... a debilitating illness made me step back and take note of my health. Yes I did say lucky......the path I decided to take towards health changed my life. 
I know from experience and through personal research that most people only make changes when it becomes necessary. 
The changes I made were radical and I pride myself on being driven, determined and mentally strong. Whilst I am aware that health unfortunately is not made a priority by many people there are changes that can be made which do not need to be as radical as mine but will improve health as we age...... and perhaps sew that seed which encourages further change in the future.

1. Get a good nights sleep........ Yes it is that simple! Our down time is when the body 'cleans house'. As the body is engaging in only what is necessary to function, there is less pressure and better opportunity for repair. The body can use this time to remove harmful or toxic substances from the body, These are waste materials produced by complex chemical reactions taking place in living cells. 

2. Cut down on the consumption of potentially harmful substances. Alcohol, Nicotine, Caffeine etc. If the body requires removal of toxic substances which are naturally occurring from chemical reactions in the body, just think how much more work is required to remove external toxins which could be avoided. Lets also remember the importance of cell health. A cell saturated in external toxins is less healthy, will live a shorter life and will produce weaker offsprings.

3. Exercise....... Get the body moving to help speed up the removal of waste, take in lovely fresh clean oxygen, Pump blood in to the muscles, keep the body strong, flexible ...... One of the first problems we have as we age is lack of flexibility, This causes movement to be labored, inhibits movement in the muscles, Reduces the support around the bones and leaves us more prone to injury with slower recovery.

4. Eat your way to health...... processed food saturates healthy cells and will often build unhealthy levels of cholesterol, Cholesterol as been linked to Alzheimer's and will aid in the deterioration of brain cells and function. Sugar.....This is something I am most passionate about. It is a false energy provider and is highly addictive. 
Excess sugar will effect insulin level regulation. It can overstimulate the body and brain... and will result in weight gain. Sugar can attach itself to collagen cells and aid in it's deterioration, This includes the loss of skin elasticity and cartilage formation. 
I advise trying to adopt a cave man approach..... If it isn't naturally occurring, If it has been manipulated by man then the body will be put under extra pressure to process and remove it. Introduce another portion of fruit and veg to your every day routine, Always use variation to ensure all the vitamins and minerals required for function and repair are consumed. 
Supplements can be used but they are synthetic and adds extra pressure to the processing system. Try to consume all the requirements through diet if you can. Protect cell health from free radical damage (to be explained in me next post) by consuming foods high in antioxidants.

5. Some supplements can be essential......Keep joints strong and lubricated with 'Glucosamine sulfate' a chemical found in the human body, utilsed to build tendons, ligaments, cartilage, and the thick fluid that surrounds joints. Evening primrose capsules help to reduce inflammation.

These changes can be advantages at any age, However the earlier you start the better. I was fortunate to put all of these practices (and more) in to motion at the age of 25. And i'm not afraid to say I have more energy and strength than some 7-8 years younger than me.

Spirulina ....What is this super food?

Spirulina - what is it?......it is a single-celled, blue-green micro algae that has lived on Earth for roughly 3.5 billion years.

So why is it called a super food?.... it provides a rich source of nutrients and antioxidants such as beta-carotene and zeaxanthin, selium, zinc, and vitamins C, E and B-Complex.

Spirulina is 65% protein and amino acids including the essential fatty acid (GLA) gamma linolenic acid (used for it's extensive anti-inflammatory properties) 

Spirulina helps remove toxins from the blood and boost the immune system.

Spirulina has a very high concentration of bio-available iron 

Some research has suggested that Spirulina may be helpful for those with allergies and allergic reactions.

Spirulina’s helps tooth remineralization

Spirulina can increase fat burning during exercise.

There are some warnings here though, there is some evidence to suggest that spirulina might aggravate symptoms of autoimmune diseases.

Below are some lovely smoothies containing this super food, I have to admit here that these are not my own recipes but still delicious all the same!

Remember green is good! don't be put off by this very vibrant colour

Papaya Spirulina Smoothie

1 teaspoon spirulina powder

1 papaya

1 lime juiced

½ teaspoon cinnamon

Ice as needed

Directions

Blend in your blender until smooth and enjoy!

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Spirulina Banan-er Smoothie

1 banana

1 ½ teaspoon spirulina powder

1 ½ cups milk – you can also use almond milk

1 tablespoon honey

½ cup yogurt

1 teaspoon cinnamon

Ice as needed

Directions

Blend in your blend until smooth and enjoy!

a conversation with Anna on Yoga