What Is Gluten Intolerance And Gluten Sensitivity?

Gluten intolerance and sensitivity are now recognized by the medical
community.  These terms are used to describe someone who has a
reaction  to gluten.  These people feel better when not ingesting gluten,
but also not diagnosed with Celiac.  When a biopsy is done on these
people, no damage is found.

The symptoms are abdominal pain similar to people with Celiac.  Other
symptoms can be headaches and fatigue.  The prevalence is not known
and it is not uncommon for people to come to the conclusion they are
sensitive to gluten by trial and error.  More studies are being done on this.

What Is Dermatitis Herpetiformis

Dermatitis Herpetiformis is a chronic skin condition with a
characteristic pattern of lesions with itching/burning sensations.
The lesions are often symmetrical and seen on the elbows, knees,
butt and upper back.  Patients with this often have no GI
symptoms but damage to the lining of the gut is present in most
cases.

What Is Celiac Disease?

Celiac disease is a genetic autoimmune condition in which the
absorptive surface of the small intestine is damaged by gluten.
The disease affects about 1% of the population.  This results in
an inability of the body to absorb nutrients: protein, fat, vitamins
carbohydrates and minerals.

When a person with Celiac ingests gluten, an autoimmune response
is triggered that causes the body to react by damaging the lining of
the small intestine.  The damage caused has both long and short
term effects.  These effects can lead  people with the disease
susceptible of developing complications such as osteoporosis,
malnutrition, anemia, just to name a few.

Celiac disease is not a food allergy.  It is a permanent condition.
Some allergies can disappear over time, this is not seen with Celiac.
It is now considered the most common autoimmune disease in
Europe and North America.  At this time, there is no cure, treated
by a strict gluten free diet.

What Is Gluten?

Getting back to the basics, what is gluten? 

Gluten is a protein found in wheat and all related grains (bulgur, einkkorn, durum, semolina, spelt, kamut, triticale, and faro) rye, barley and oats.  Technically oats do not contain the same protein found in the other grains, and most people with Celiac tolerate pure oats.  Oats are grown next to wheat, causing cross contamination.
Gluten  is the term for the proteins that have been found to be toxic for people with Celiac disease, gluten intolerance and gluten sensitivity.  It is the gluten in the flour that helps bread and other baked goods bind.  This  binding feature has make gluten widely used in the production of many processed and packaged foods as well as the obvious, baked goods.

Merry Christmas and Happy New Year!!!

Happy Hanukkah!!!

Christmas Fudge

One last Christmas easy gluten free recipe.

Christmas fudge

Ingredients

2 1/2 cups confectioners sugar
2/3 cup milk
1/4 cup butter
12 ounces chocolate chips
1/2 teaspoon vanilla
1/4 cup dried cranberries, raisins, and walnuts

Gluten Free Christmas Peppermint Bark

Everyone loves chocolate, here is an easy way
to make Christmas yummy.


Ingredients

12 ounces gluten free white chocolate chips
24 hard peppermint candies crushed

Directions

Line a baking sheet with wax paper.

Melt white chips in double boiler, or microwave.

Crush peppermint candies
Mix the candies into melted chocolate and stir.

Spread on baking sheet and let stand until firm.

Once firm, break into pieces.

Enjoy!!!!

Gluten Free Christmas Sugar Cookies

With Christmas and the holidays here, you can always find
time to enjoy a yummy sugar cookie.  Gluten free for everyone
to enjoy!

Ingredients
1 cup sugar  1 cup butter, softened
2 tsp. vanilla  1 egg
2 1/2 cups gluten free all purpose flour
1/2 tsp. baking powder and 1/4 tsp. salt

Directions

Day 2 Of 2 Macro Minerals

Today I will go over the last of the Macro minerals required
by the body to function.

Sodium- The function of sodium is to regulate body fluid
balance.
Dietary sources- Salt and processed foods.

Chloride- The function of this mineral is to activate chemical
reactions needed for proper digestion.
Dietary sources- Salt

Potassium- The function is to regulate body acidity and activate
chemical reactions.
Dietary sources- Fruits, milk, meat and vegetables.

Sulfur- This is essential for blood clotting and also activates
chemical reactions.
Dietary sources- Protein

Day 1 Of 2 Macro Minerals

Macro minerals are inorganic nutrients that the human
body requires in large amounts because they carry out
several critical bodily functions. 

Calcium- The function is formation of bones and teeth,
and muscle contraction.
Dietary sources- Dairy products, broccoli, green leafy
vegetables.

Phosphorus- The function is formation of bones and
teeth, and regulation of many body processes.
Dietary sources- Dairy products, meat, fish, chicken,
whole grains and legumes.

Magnesium- The function is acting as an activator of
many enzymes, and influences almost all body processes.
 Dietary sources- Whole grain cereals, nuts, milk, green
vegetables.

Fat soluble Vitamins

Fat Soluble Vitamins namely vitamins A, D, E, and K dissolve
in fat and are stored in fat throughout the body.

Vitamin A- The function of this vitamin is for vision, growth and
reproduction.
Food Sources- Dark greens, deep yellow vegetables and fruit, and
fortified dairy products,

Vitamin D- The function of this vitamin is to promote growth of
bones and teeth.
Food Sources- Fortified milk and margarine.

Day 3 Of 3 Know Your Micronutrients

Micro nutrients are nutrients required by the body throughout
life in small amounts to orchestrate a range of physiological
functions.  There are many required over the past few days
I picked the most common ones to go over.

Biotin- The function of this vitamin is for metabolism of carbon
dioxide.
Food sources- Milk, meat, egg yolk, cauliflower, dried peas and
beans.

Folic Acid- The function of this vitamin is for formation of red
blood cells.
Food sources- Kidney beans, lima beans, spinach, broccoli, and
fortified cereals.

Pantothenic Acid- The function of this vitamin is for the metabolism
of protein and fat, normalize functioning of blood cells and hormones.
Food sources- Eggs, fish, and whole grain cereals.

Day 2 Of 3 Know Your Micronutrients

Continuing the importance of Micro nutrients in your diet, function
and dietary sources of them.

Vitamin B3- The function of this vitamin is to release energy from
food, and help cell growth and development.
Food sources- Poultry, fish, lean meats, peanuts, dried peas and beans.

Vitamin B6- The function of this vitamin is protein metabolism.
Food sources- Poultry, fish, pork, whole grain cereal.

Vitamin B12- The function of this vitamin is normalize functioning
of all body cells, especially red blood cells.
Food sources- Fish, meat, eggs, milk products

Day 1 Of 3 Know Your Micronutrients

A Micro nutrient is a chemical element or substance required in trace
amounts for the normal growth and development of living organisms.
Here are some Micro nutrients needed by the body and the roles they
play.

Vitamin C- The function of this vitamin is to strengthen the walls
of cells, aids in wound healing, helps build strong bones and teeth,
and increases absorption and use of iron.
Food sources- Citrus fruits, sweet peppers, strawberries, broccoli
cauliflower, cabbage and tomatoes.

Celiacs and Dining Halls

The question is, are dining halls that state they are gluten free, safe for
 people with Celiac? There are signs stating gluten free in many halls
 but students often still have a hard time finding uncontaminated items.

For those who have a gluten sensitivity, eating gluten can cause a whole
 range of symptoms, from headaches to stomach aches.  Even a small
 crumb of cross contamination can trigger these symptoms.  Many
students across the board have complaints of cross contamination as
their biggest problem.  Another problem is the number of choices offered
 that are gluten free. There is much room for improvement across the board. 

You may want to check out all living and dining options.  Bring with you
 to school what you could to keep from being cross contaminated.
 Be aware, know your school and the choices you have.  Educate who
you can, on the importance of keeping gluten free, gluten free.

Day 9 Of 9 Knowing Nutrients

Phytochemicals

Phytochemicals are not strictly nutrients, rather they are chemicals found in plants.  Research on them is ongoing, but these compounds have been linked to reduced risk of certain cancers. There are hundreds, maybe thousands, of phytochemicals.  The best way to ensure a healthy intake of these chemicals is to consume a minimum of 5 servings of fruits and/or vegetables each day.

In conclusion, your diet should provide all of the nutrients necessary for health.  Proteins, fats, carbohydrates, vitamins, minerals, and water are the six major classes of nutrients that your body needs.  Your body requires more than 40 nutrients to reach and maintain health.

There is no single food that supplies all of the essential nutrients in the amounts you need.  This is why it is important for you to consume a wide variety of foods. 

Day 8 Of 9 Knowing Nutrients

Minerals

Minerals are inorganic elements that form most of the hardened parts of the human body(bones and teeth).  Minerals also control important body processes in nerves, cells and the brain.

There are two groups of minerals that are commonly found in humans: macro (we require at least 100mg per day) and micro ( we require less than 100mg per day).

Macro minerals include calcium, phosphorus, magnesium, sulfur, potassium, sodium and chloride.
Micro minerals include iron, iodine, fluoride, zinc, selenium, copper, chromium, manganese, cobalt, arsenic, nickel and vanadium.  The best way to obtain the recommended intakes of minerals is to consume a well balanced and varied diet.

Day 7 Of 9 Knowing Nutrients

Vitamins, a huge industry, Americans spend nearly 2 billion dollars a year on vitamin supplements.
While they contain no calories and can not provide energy, they are required for the release of energy in the body and for the regulation of growth and development, metabolism, and other body processes.

Two types of vitamins:

Fat soluble vitamins(A, D, E, and K) are absorbed and stored in fat tissue.  These vitamins are essential for healthy skin, bones, and blood.  Excess amounts of these are not excreted and can accumulate and become toxic.  Too much vitamin A and D can lead to damage to organs, and other tissues.
Water soluble vitamins(B, C, biotin, folacin, pantothenic acid) are absorbed in the body's water and excreted in urine if taken in excess.  These nutrients are essential for energy production, blood cell formation, and proper functioning of the nervous system. There are many people who take mega doses of these, however it can be harmful.

Day 6 Of 9 Knowing Your Nutrients

Water

Water is a nutrient, and an important one.  It may not supply energy(calories)but, without water, most people could not survive more than a few days.  About 55 to 70 percent of the human body is water.

Waters main function is to regulate the body's temperature.  During physical activity, water keeps the body from overheating.  Dehydration can lead to loss of coordination, cramps, heat exhaustion, and even life a threatening heat stroke. For most drinking plain cool water is best.

The thirst mechanism is not always a reliable indicator of the body's need for water.  For this reason, be sure to drink plenty of water daily.  The goal is at least eight cups per day.  Your body will need more when you sweat or have diarrhea.

Day 5 Of 9 Knowing Nutrients

Fats
This is the 4 letter word, most look to avoid, often seen as a nutritional villain.  However consuming modest quantities of fat is essential for achieving a balanced diet and healthy metabolism.  The fat soluble vitamins (A, D, E, and K) can only be absorbed into our bodies when they are attached to fatty acids found in food.  Dietary fats also enhance the flavors of food, and improve satiety.  Stored fat insulates our bodies from cold temperatures, protects our organs, combines with proteins to form healthy cell membranes and contributes to hormonal function in women.

Most Americans consume more fat than is required by their body.  This often contributes to a high calorie intake and eventual weight gain.  Most people also eat too much of the wrong type of fat.

There are four types of fat:

Day 4 Of 9 Knowing Nutrients

Protein

Most Americans typically eat more protein than is required, about 1-11/2 as much as needed.  Protein should provide 15- to 20 percent of all the calories you eat in a day.  When too much protein is consumed, it is either used as an inefficient source of energy or converted to fat.  Excessive protein consumption, either from food sources or supplements, may cause dehydration and kidney problems.
Some high protein foods can be high in fat and calories, and can contribute to development of heart disease.

Protein is the main component of muscle tissue. It provided the building blocks for important hormones and digestive enzymes.  Protein is needed for a healthy immune system and to carry oxygen in the blood.  The basic building blocks of all protein are called amino acids.
There are two types of amino acids:
Essential amino acids cannot be produced by the body: they must be obtained from the foods that you eat.
Nonessential amino acids can be produced by the body.

Day 3 Of 9 Knowing Nutrients

Nutrients fall into one of six groups, today I will go over carbohydrates.

Carbohydrates provide the main source of energy for your body.  Glucose, circulating in the blood, is the end product of carbohydrate digestion and is the primary source of energy for most body tissue.  Any blood glucose that is not used immediately for energy or stored in the liver or muscles is converted to fat and stored as body fat.

The two types of carbohydrates are simple and complex.  The digestion process breaks down both types into blood glucose to be used by the body as fuel.
Simple- These occur naturally (fruit, honey, milk) or are processed ( table sugar, corn syrup).  Generally, the foods that contain naturally occurring sugar are more nutrient dense. 
Complex- These are long chains of many simple carbohydrates linked together.  Foods high in complex carbohydrates are bread, rice, pasta, and grains.  Many foods high in complex carbohydrates are also high in fiber.