The Healthy Journal - Gluten, Dairy, Sugar Free Recipes, Interviews and Health Articles (2023)

FAQs

What is the Healthy Journal? ›

A personal health journal (health diary) is a record of your health. It is a journal you keep yourself. The journal helps you keep track of every aspect of your health.

Going Gluten-Free & Dairy-Free

Starting a gluten-free and dairy-free diet can improve your health, reduce inflammation, manage food sensitivities, and help fight chronic diseases.

Aside from gluten, there really isn't much of a difference between the two. You are going to consume just as much sugar, just as many calories, and just as few nutritious benefits when you are having the gluten free cookie as you would in the regular old chips ahoy version.

What is Whole30? Whole30 is a restrictive dietary program that promises to "change your life" in 30 days through some tough-love nutritional changes. These include: no dairy, no grains, no added sugar, no alcohol, and no legumes. For 30 days straight.

The New England Journal of Medicine (NEJM) is recognized as the world's leading medical journal and website. Published continuously for over 200 years, NEJM delivers high-quality, peer-reviewed research and interactive clinical content to physicians, educators, researchers, and the global medical community.

Many people experience improved mood, reduced mental health issues, and a boost of energy by eliminating dairy and gluten. Going gluten-free and dairy-free may be just what you need to feel like yourself again.

"When you stop eating gluten, you may experience less bloating, lowered inflammation, clearer skin, more energy, and less brain fog," Snyder says.

Gluten exposure may cause inflammation in those with gluten sensitivity. This inflammation may result in widespread pain, including in your joints and muscles ( 49 ).

As the lining in your intestines begins to heal on a gluten-free diet, your ability to digest and absorb food recovers. You will absorb more of the nutrients from food, including more calories, leading to weight gain if you continue to eat the same portion size.

Does gluten spike blood sugar? ›

Because gluten is found in grains, foods that contain gluten are usually high in carbohydrates, which can raise blood glucose. But gluten itself does not impact blood glucose. Gluten-free foods that contain carbohydrate will have the same impact on blood glucose as carb-containing foods that do contain gluten.

Yes, pure, uncontaminated oats are gluten-free. The U. S. Food and Drug Administration considers oats a gluten-free grain under its gluten-free labeling regulations and only requires that packaged products with oats as an ingredient contain less than 20 parts per million of gluten overall.

On a gluten-, dairy- and sugar-free diet you can still eat a whole host of fresh vegetables and fruits, whole grains like rice and quinoa, nuts, seeds and protein like cold-water fish and grass-fed meat. A diet free from processed foods makes it easy to stay away from hidden sources of gluten, dairy and sugar.

Diet Suggestions

A diet free from gluten, dairy and sugar should focus on healthy, whole foods including fruits, vegetables, nuts, seeds, legumes and whole grains like quinoa and brown rice. Protein sources can include wild-caught fish and organic or grass-fed meat.

Who is the best journal in the world? ›

Experts advise drinking 6-8 glasses of water every day for oxygen to flow freely in your body and help the kidneys and colon eliminate waste. What's best, it helps in flushing out excess sugar from your body.

Even when there is no explicit intention to do so, weight loss can often be a consequence of cutting out dairy and/or gluten for this reason - for many people it equates to cutting out large parts of their calorie intake, and unless they are carefully controlling their calories, it's unlikely they will fully replace ...

Nutritional Deficiencies

The Harvard school of public health states that, “an overreliance on processed gluten-free products may lead to a decreased intake of certain nutrients like fiber and B vitamins that are protective against chronic diseases.”

Several studies have found a trend toward weight gain and obesity among those who follow a gluten-free diet (including those with celiac disease). Meanwhile, gluten-free foods tend to be more expensive than conventional foods.

If you embrace such a diet, you'll end up "eating a lot of foods that are stripped of nutrients," Tallmadge said. Studies show gluten-free diets can be deficient in fiber, iron, folate, niacin, thiamine, calcium, vitamin B12, phosphorus and zinc, she said.

Rajagopal says gluten can be harmful to people with: Celiac disease, an autoimmune disease that causes damage to the small intestine in people who consume gluten. Non-celiac gluten sensitivity (gluten intolerance), which is gastrointestinal irritation caused by gluten in people who don't have celiac disease.

Taking activated charcoal binds toxins, reduces gas and bloating. Drinking herbal Infusions (peppermint, chamomile or ginger tea) helps reduce nausea and maintains hydration. Taking omega-3 fatty acid supplements such as cold-water fish oil, flax, and chia, to help decrease inflammation.

Gluten, a collective term that refers to proteins found in wheat, barley, rye, and triticale (a cross between wheat and rye), may also cause a flare-up of arthritis symptoms, particularly in individuals who are also living with rheumatoid arthritis (RA), a type of inflammatory arthritis.

It can include your medical records, a history of your symptoms or illnesses, a list of medications you take, your food diary, or anything else you think is essential to track. Your health journal can be a place to keep a systematic, objective collection of all of your health records.

Why a health journal is important? ›

A personal health journal is meant to help you keep track of your overall health. It's a physical record of every aspect of your health, so you're aware of your own body and history.

A wellness journal is a journal dedicated to keeping track of your wellbeing. It's a bit different to regular journaling, which involves writing out your thoughts and feelings or daily experiences – wellness journals are designed with the intent of tracking a goal or an intention.

Nearly all journal articles are divided into the following major sections: abstract, introduction, methods, results, discussion, and references. Usually the sections are labeled as such, although often the introduction (and sometimes the abstract) is not labeled. Sometimes alternative section titles are used.

A journal entry has the following components: The date of the transaction. The account name and number for each account impacted. The credit and debit amount.

Start with the present moment (“What's going on?”) Or start with a feeling (“I'm so mad I could bust!”) Or start with a story (“Today the weirdest thing happened….”) Once you've started, don't go back to edit or rewrite. And don't think too much. Let it flow.

How do you write a journal entry for beginners? ›

There are five main aspects of personal health: physical, emotional, social, spiritual, and intellectual. In order to be considered "well," it is imperative for none of these areas to be neglected.

Wellness is commonly viewed as having seven dimensions: mental, physical, social, financial, spiritual, environmental, and vocational. These dimensions are interdependent and influence each other. When one dimension of our well-being is out of balance, the other dimensions are affected.