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To assist with your personal fitness exercise training program Totally Sound Fitness, Inc. uses custom, computerized nutritional database software to evaluate your current diet and design a diet nutrition program just for you! This service can be performed via email. Ask us for details.

Gluten Free?

It has become almost a chic thing to claim you are allergic to gluten and must follow a gluten free diet. New research is showing that the culprit is not actually gluten at all, but fructan. A fructan is a polymer of fructose molecules. Fructans with a short chain length are known as fructooligosaccharides. Fructans occur in foods such as agave, artichokes, asparagus, leeks, garlic, onions (including spring onions), yacón, jícama, and wheat.

Those with celiac disease are truly gluten intolerant. Non-celiac gluten sensitivity or (NCGS) is seen in people who do not have celiac, but get gastrointestinal relief by following a gluten-free diet. The main culprit in the American diet is wheat as it has the highest amount of fructan. The problem occurs if you do not have the enzyme to break down the linkages that connect the fructose polymers. That is when bad things happen. These polymers don’t get broken down enough and pass on to the large bowl where the bacterial flora cause fermenting. The body takes on more water to get things straight and this causes bloating and diarrhea.

So before you go gluten-free, try eliminating foods high in fructan which as we said includes wheat, but also some other foods you wouldn’t think would bother you.

Healthy Recipes






Roasted Olives

At holiday time we are always looking for yummy but fast to make appetizers, this fits the bill.

1 cup EACH any 3 types of olives, drained
1 pint cherry tomatoes
1 tablespoon Herbes de Provence (if you can’t find this blend combine rosemary, thyme and basil.)
8 whole garlic cloves
¼ cup olive oil
¼ teaspoon black pepper

Preheat oven to 425 F. Combine all the ingredients in a mixing bowl to coat with herbs and oil. Roast the mixture on a baking sheet in the oven for 15-20 minutes or until the tomatoes are shriveled and lightly browned. Cool mixture on the sheet pan and you’re done. Serve at room temperature.

Ace Certified - American Council on Exercise
Totally Sound Fitness, Inc.
| 425-861-1635 |
Copyright 2013 © Totally Sound Fitness, Inc.
Serving Redmond, Bellevue, Kirkland and Eastside area. Personal fitness training, nutrition advice, customized one on one personal fitness exercise workouts by an ACE certified professional personal fitness trainer.
One on One personal fitness training at its best! Affordable rates. No risk month to month memberships.

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