You’ve either heard of it, tried it, or know someone who has: gluten-free diets. While it works wonders for those with Celiac disease or gluten insensitivity, people across the country are shunning gluten to reduce inflammation, increase energy, eat healthier, lose weight or avoid carbs. Hence, the number of newly introduced gluten-free products has skyrocketed from about 103 in 2003 to 832 in 2008.

However, I say don’t do it if you don’t have to! Gluten-free diets tend to be higher in fat, and low in fiber and nutrients. Studies have shown that gluten-free diets can be deficient in fiber, iron, folate, niacin (vitamin B3), thiamine (vitamin B1), calcium, vitamin B12, phosphorus and zinc.

Going gluten-free can lead to weight gain as well – especially if you rely on highly-processed gluten-free foods, “which tend to be higher in fat, calories and sugar than their gluten-containing counterparts,” says Rachel Begun, a food industry consultant who has celiac disease. Without gluten-containing ingredients, which have a sticky component, gluten-free products may contain extra oil, butter or eggs to compensate. This creates a very calorie-dense product that may contain unexpected calories. It may also compel you to eat more than usual. After eliminating fiber-rich, gluten-containing products, you’ll feel less satisfied and want to eat larger portions of food – which could lead to weight gain.

However, many people choose to go gluten free anyway – and for understandable reasons. Some graciously do it to support a loved one who has Celiac disease, while others are just plain curious. Here are some tips to make sure you’re staying healthy while going gluten-free.

● See your doctor: If you think you may have gluten insensitivity, you should see your doctor, who should know the right questions to ask to determine if you have it or not. Sometimes, he or she may suggest reducing one’s gluten intake, but not eliminate all sources of grains altogether. He or she can also work with you to create healthy meal plans that fit into a gluten-free diet.

● If your doctor advises a gluten-free diet, look for whole foods that are naturally gluten-free: Beans, seeds, nuts in their natural unprocessed form, fresh eggs, fresh meats, fish and poultry (not breaded, batter coated or marinated), fruits and vegetables, and most dairy products are great choices that don’t have you grabbing for highly-processed products.

● Choose low-fat gluten free products: But watch out for fat-free items, however; that may be worse!

● Don’t avoid your grains: Yes, there are gluten-free grains out there. Almost half of your nutrients should come from complex carbohydrates, like from grains or vegetables. However, instead of depending on wheat, you can have buckwheat, quinoa, millet and some oats.

● Take that multivitamin: Because gluten-free diets are low in a multitude of nutrients, take a multivitamin to make up for what you’re missing.

● Don’t forget the fiber: It helps people feel fuller longer, and since many gluten-free products are low in fiber, they may not feel very satisfying. Hence, try getting your fiber by eating more fruits and vegetables to compensate. Pears, lentils and black beans are my personal favorites. Check out Dr. Andrew Weil’s fiber shopping list.

● Snack wisely: Try eating popcorn or a banana instead of gluten-free fried chips.

The post Know Before You Go: Gluten-Free Diets appeared first on The Oz Blog.

Every beauty buff and dermatologist will tell you that sunscreen is the best anti-ager out there, not to mention the only known foil to those ever-more-dangerous UV rays. In attempts to ensure that sunscreens are protecting us in the ways that they promise, the FDA has set new guidelines, requiring that when a sunscreen is labeled as “broad spectrum,” it has indeed undergone the correct testing to ensure it contains the right percentages of ingredients to adequately shield skin from UVB and UVA rays.

But, in the midst of all these new guidelines, there have been some casualties along the way: Namely, those über-convenient sunscreen wipes that made quick work of application. Wipe and you’re done. But the FDA states on their website that they do not consider wipes, towelettes, powders, body washes or shampoo eligible for approval.

“The regulation on wipes is only in discussion. The FDA is seeking feedback, therefore the ruling is not final,” says Skin Cancer Foundation spokesperson Steven Q. Wang, M.D., Director of Dermatologic Surgery and Dermatology at Memorial Sloan-Kettering Cancer Center in Basking Ridge, N.J., and a member of The Skin Cancer Foundation’s Photobiology Committee.

But rather than hang in limbo (the FDA is notoriously slow when it comes to such rulings), many companies have decided to just throw in the towel. Literally. Many brands have discontinued their sunscreen wipes. Guess it’s time to bid a sad farewell to a convenient form of sunscreen application.

More From YouBeauty.com
Quiz: Are You at Risk for Skin Cancer?
Vitamins That Protect Your Skin From the Sun
Get the Glow, No Tanning Required

The post Why SPF Wipes Are No Longer on Drugstore Shelves appeared first on The Oz Blog.

You don’t need to go to Greece to have an amazing tapenade! You can eat some right in your own kitchen! What makes this trendy appetizer so appetizing? It’s the olives of course! A recent study found that consuming full-fat fabulous olive oil helped individuals feel fuller, faster. That means that this recipe can fit well into the regimen of anyone interested in losing a few pounds. Further, olives (and the oil that comes from them) may also play a role in protecting our bones and our liver too! That’s some big nutrition benefit from a small-sized food!

Makes 16 Servings – Serving Size: 1 oz

Ingredients:
1/2 cup sun-dried tomatoes
1 cup hot water
1 tbsp extra-virgin olive oil
1 tsp lemon zest
1 1/2 tsp fresh garlic, finely minced
1 tsp anchovy paste
1 tsp dijon mustard
1 tbsp fresh parsley, chopped
1 tbsp fresh basil, chopped
1/2 cup toasted walnuts
3/4 cup cured olives, no pit, black Greek or kalamata, drained
2 tbsp capers, drained

Directions:
In small bowl combine hot water with dried tomatoes and set aside for 20 minutes. In food processor add walnuts and pulse until coarsely chopped, remove and set aside. Drain water from tomatoes, add to processor and pulse until coarse chop, remove and set aside. Add remaining ingredients except walnuts and pulse until coarse chop add back walnuts, dried tomatoes and pulse until blended.

Nutritional Information per Serving:
Calories: 40
Sodium: 130mg
Sugars: 1g
Cholesterol: 0mg
Saturated Fat: 0g
Fiber: 1g
Protein: 1g
Carbohydrate: 2g

The post Walnut Tomato Tapenade appeared first on The Oz Blog.

The Food and Drug Administration (FDA) recently came out with new guidelines for the labeling and use of sunscreen products. This is based on the latest research and was done to minimize confusion and increase awareness and accuracy about ultraviolet ray protection from the sun. It is important information for each of us and those we care for. Make sure you are in the know before you hit the beach. Here are some facts about sun exposure to help you stay healthy, comfortable and looking good this summer.

UVA vs. UVB
There are two types of harmful ultraviolet radiation that come from the sun: UVA and UVB. UVA rays are the primary cause of sunburn while UVB rays are the primary cause of premature aging and wrinkling of the skin. Both types of UV rays contribute to skin cancers including the most serious type, Melanoma.

Broad Spectrum
Under the new guidelines, only those products that protect against both types of UV rays (UVA and UVB) may be labeled “broad spectrum.” And this claim has to be backed up with testing.

SPF
Sun Protection Factor (SPF) indicates the degree to which the product will protect you from UVA and/or UVB rays. Products labeled lower than SPF 15 will now have to contain a warning label advising the consumer that the product only offers protection from sunburn but not from wrinkling or cancer.

Waterproof vs. water-resistant
Many sunscreen products previously made claims, whether based in fact or not, that they were water-proof or sweat-proof. That is no longer allowed under the new guidelines. Packages must now clearly state how long the individual will receive maximum protection while swimming or exposed to the sun’s rays. Manufacturers can claim that a product is water-resistant which means it starts to wear away after about 40-60 minutes in water. Most experts agree that any sunscreen should be reapplied at least every two hours if you remain in the sun but follow the recommendations on the product label.

Additional facts:

Expiration dates
The active ingredients in any sunscreen lose their effectiveness over time. So if you have older products in your home that have no expiration date on them or newer products with an expired date, you’d best throw them out and buy new products. If you buy a product that does not have an expiration date on it, mark the date on the container with a permanent marker and discard any remaining product after three years.

Proper application
Most people apply too little sunscreen or don’t apply it often enough. Apply the amount recommended on the product container to all areas that will be exposed to sunlight to form a film. And since it takes the skin 20-30 minutes to absorb the sunscreen, apply the product at least 30 minutes before going out in the sun. Reapply according to package guidelines.

Consumer information
It’s always good to research consumer test results to see which products function best in independent studies and are the best buy. Expensive does not necessarily equal better quality with sunscreen. You can find this information online.

So slather up this summer with the right product and have fun in the sun without risking your health or your looks.

The post Sun 101: What You Need to Know to Stay Safe This Summer appeared first on The Oz Blog.

Do the Health Benefits of Neonatal Circumcision Outweigh the Risks? “Circumcision rates in the U.S. have been falling since the 1960s, when the vast majority of infant boys had their foreskins removed before leaving the hospital. These days, approximately 57% of boys are circumcised in U.S. hospitals, with the procedure generally being more common among whites and less common among black and Hispanic populations, according to estimates. Other boys are circumcised in religious ceremonies shortly after birth. While many factors likely influence circumcision rates, part of the decline occurred after 1999, when the American Academy of Pediatrics issued a policy statement saying the potential medical benefits of neonatal circumcision weren’t strong enough to recommend it as a routine procedure.” (Wall Street Journal)

Head Lice Don’t Take Summer Off: “If any of my neighbors had seen me ironing my daughter’s mattress while wearing a blue shower cap, they undoubtedly would have thought I was nuts. But after we found nits — lice eggs — in my 9-year-old daughter’s hair, I panicked. I washed her hair in olive oil and vinegar. I put her dirty clothes and linens in large plastic bags and washed them in hot water. I crammed pillows and stuffed animals into the dryer and set it on high heat. And yes, I even ironed her mattress because a friend told me heat kills lice. I’m embarrassed to say I wore that shower cap too often during the first few days after lice became part of our lives. I didn’t just wear it for ironing; I also used it when I tried to comb the nits out of Emma’s hair after using an over-the-counter lice treatment creme rinse.” (CNN)

The post Today’s Headlines: Health Plans, Circumcision and Head Lice appeared first on The Oz Blog.

Looking to “shake” off extra weight for the summer? Get started by checking out these nutrient-packed smoothies! Loaded with fresh fruits and vegetables, these easy-to-make drinks will help you detox, beautify and energize all summer long.

Click here to learn more about each smoothie and get the recipes.

The post Slim Down This Summer With These Healthy Smoothies appeared first on The Oz Blog.

It seems more and more that the “lazy days of summer” are becoming a thing of the past. With adults – and even children and teens – becoming increasingly more scheduled, summertime can render us saddled by fatigue trying to meet the demands of increasingly busy work, family and personal lives.

The effects of fatigue can be significant. Mental and physical fatigue is very closely intertwined and may be considered one and the same. The negative impact of mental fatigue can be seen in things like decision-making, perception, critical thinking, judgment and problem solving. Physical effects of fatigue can lead to decreased immunity, and vulnerability to a number of ailments including colds and flu, headaches, muscle weakness, low motivation and irritability.

A simple two-step process can diminish negative consequences of fatigue:

1. First, recognizing and acknowledging that fatigue is present.

2. Proactively adjusting decisions, actions and priorities to accommodate diminished capacity due to fatigue. If, for example, we sprain our ankle, we make decisions like wearing appropriate shoes or taking an elevator rather than stairs to adjust to our physical state. The same can be done to mitigate against the detriments of fatigue. Important decisions can be postponed, known stressors can be avoided, second opinions can be solicited and special assistance can be requested.

In essence, anyone can use intentionality, strategy and planning to diminish the negative effects of fatigue dramatically. Get ready to enjoy summer and stay energized, and don’t let fatigue hold you back.

The post 2 Steps to Beat Fatigue This Summer appeared first on The Oz Blog.

Balance Mental Health and Reclaim Your Zest for Life!
There are many ways to look at gardening: as a way to produce healthy food, a physical activity, a beautiful paradise, or, for many, an anti-stress tool. While most of us can attest to feeling better when we’re surrounded by flowers, vegetables, and green plants, that’s just the tip of the pea pod! Gardening is a discipline, and as such, it requires patience, cultivates fortitude, and in the end, brings both tangible rewards and bountiful joy to its practitioners. Studies on individuals suffering from anxiety or dementia also contend that gardening helps calm agitation and improve quality of sleep while normalizing sleep patterns. Not sure? Researchers from Texas A&M University found through interviews that self-identified gardeners had significantly higher levels of optimism, resolution, and “zest for life” than other study participants.

Protect from Osteoporosis
Protecting your bone health and warding off osteoporosis takes more effort than we often think, but that doesn’t mean that you can’t have fun at the same time. Physical activity that involves weight training and varied movements is one of the best ways to increase your joint mobility, strength, and balance – no matter what your age! In a study of 3,310 women by the University of Arkansas, those who indicated that they gardened and or did other yard work had lower rates of osteoporosis than those who jogged, swam, or did aerobics.

Beat Diabetes by Gardening Regularly
Many physical activities that form our daily routines – including the squatting, lifting, pulling, and digging of gardening – count as exercise and can help strengthen your body and immune system, all while reducing your susceptibility to a number of conditions, including diabetes. If you’re an active gardener, then you’re likely getting more than the recommended 150 minutes of exercise per week to stay healthy and fit. If you garden less frequently, you should still consider that time as beneficial to your health! The daily activities that gardening offers help reduce sugar in the bloodstream by causing the muscles to use up excess blood sugars that are the trademark of diabetes.

Not only does the physical activity help reduce your risk of diabetes, but that fresh food you’re producing will certainly help. Communities with access to fresh, local food (and what’s more local than your own backyard or community garden?) have lower diabetes rates than those without.

Where to start? Starting a garden can seem daunting: there’s weeding, seeding, and sweat. Plus, if you’re living in an urban environment and don’t have a backyard, there’s the question of space and innovation. I suggest that you team up with your local garden club or community garden to get tips, learn techniques, or get your own little plot of land in the middle of the city. Community gardens and clubs are more prevalent now than ever, so take advantage!

The post Longevity Tips: Work on Your Green Thumb appeared first on The Oz Blog.

We are so used to eating radishes raw in salads that when I heard someone mentions roasting them, I needed to give it a try. They turned out deliciously mild and soft – yet still with a little bite and crunch at the same time – very good! You can use them warm as a side dish or serve them at room temperature with some cocktails. Either way, they are winners. Leave a little of the stems on, they roast up nicely and are perfect for picking up the radishes with your fingers and don’t forget to eat the stems too  –  they do add extra crunch.

Ingredients
2 bunches of little red radishes
1 tablespoon olive oil, or more if desired
large pinch of sea salt
splash of balsamic vinegar
Directions
Preheat the oven to 375 degrees. Wash the radishes, cut off the long root ends and trim the leaves down to about one and a half inches. Cut the radishes lengthwise into halves, toss them with the oil and salt and spread in a single layer on a low rimmed baking sheet. Roast for 25 to 30 minutes until the stems are crispy and some brown spots have formed along the cut surface. Transfer radishes to a bowl, sprinkle with a dash of balsamic vinegar, adjust the salt and perhaps splash a little more olive oil over them. Serve warm or room temperature.

Yields about 1 1/2 cups

The post Roasted Radishes for Your Summer Table appeared first on The Oz Blog.

If you missed a segment or forgot to jot down a tip this week, we’ve got you covered. Check out these helpful hints and takeaways and click to read more on DoctorOz.com!

1. Want to know how to turbocharge your metabolism according to your personal shape? Learn how to identify your body type and get a customized plan to help you burn calories 24/7!

2. Get Dr. Oz’s best all-natural solutions to beat stress! Get all-natural solutions for the damage that chronic stress can cause here.

3. Revolutionary new evidence calls the benefits of antioxidant supplements into question. Could they do more harm than good – even put you at risk for cancer? Find out more here.

4. Did you know your gut has a secret weapon against illness? Read how enzymes can boost your immune system ­ and how your lifestyle can impact your enzyme levels.

5. Tom Bergeron pays Dr. Oz a visit for America’s Funniest Health Videos! Check out this exclusive video with some health mishaps that will have you rolling with laughter!

The post In Case You Missed It: June 10 Through June 14 appeared first on The Oz Blog.