Risks Of Untreated Celiac Disease

If celiac goes undiagnosed, it can lead to many
complications.  It can lead to the follow:

• infertility
• bone loss
• nerve damage
• anemia
• lactose intolerance
• vitamin deficiencies
• mineral deficiencies

Who Should Be Tested For Celiac Disease

So should you be tested for celiac disease?
Anyone with a first degree relative with
celiac disease should be  tested.  This
would be a sibling, parent, or child.  Celiac
disease is a genetic disorder and can develop
at any time.  It is most commonly diagnosed
in adulthood during the 40s and 50s. 
Some facts are:

• 1 in 133 healthy people
• 1 in 22 first degree relatives
• 1 in 39 second degree relatives

Last Day Minerals You May Need

3.  Iron

Iron is needed to carry oxygen throughout the
body's cells so they can produce energy.  It has
been said up to 30% of the world's population
may have an iron deficiency.  This deficiency
is called anemia, it is treated with iron pills
and/or a diet in high iron foods. 

4. Potassium

This is an electrolyte that counteracts the
negative effects of sodium.  Potassium helps
maintain blood pressure, helps regulate fluid
balance and controls the electrical activity
of the heart and muscles.

5.  Zinc

Zinc is known for its antioxidant and
immune boosting properties.  It is
commonly taken as a supplement. It is
lost through sweat, so athletes often need
more.

Day 1 Of 2 Minerals You May Need

Most minerals we need we get from the foods we eat. 
Sometimes we just can't consume enough, and this
can lead to deficiencies.  Many people are deficient
in one or more essential minerals. 
Mineral deficiencies are most commonly diagnosed
by a blood test.  Here are 2 out of 5 you may find
yourself deficient in.

Merry Christmas!

Last Day Tips For A Safe Gluten Free Holiday!

10.  If you are up to it, host the holiday yourself.
You can make a great gluten free dinner and deserts.

11.  Make life easier and buy fresh gluten free cookies.
These are often time consuming, and just easier to buy.

12.  If a guest ask what to bring, have them bring an
item that is naturally gluten free, like fruit or wine.

Most important, enjoy the holidays whether with
friends or family.  Be safe and a happy and healthy
gluten free holiday to all.

Day 3 Of 4 Tips For A Safe Gluten Free Holiday!

7.  All fruits and vegetables are gluten free.
Add a yummy dressing and enjoy.

8.  If you are friendly with the host, ask what
is being served.  Offer to help bake or bring
a gluten free side dish or desert.

9.  If is a serve yourself, go first to avoid any
cross contamination.  Most people mix up the
serving utensils.

Day 2 Of 4 Tips For A Safe Gluten Free Holiday!

4.  Most mashed and sweet potato dishes
are gluten free, ask if any flour was added.

5.  Watch any dressings or cream base items.
Many times flour is added to thicken these
items.

6.  Cornbread, not always gluten free.  Many
times it is mixed with flour.  There are many
you can buy to make yourself.

7.  The yummy potato pancakes.  These if
bought, are most likely not gluten free.  Again
read the labels and ask always.  Wheat flour
is often added.

Day 1 Of 4 Tips For A Safe Gluten Free Holiday!

Here come the holidays.  Are you ready to
have a safe gluten free one?  Whether it's
Christmas, New Year's or Hanukkah, here
are a few tips to make them safe.
To start, gluten free eating has gotten
easier over the years, with more products
available and many more stores to shop in.
Here are some tips to start the  holiday off
right.

Last Day Benefits Of Sorghum Flour

Last day, benefits of Sorghum flour.

4.  It is packed with essential minerals and
vitamins.  It is loaded with calcium, copper,
zinc, phosphorous, potassium and B vitamins.

5.  It is a good alternative for diabetics.
It is one of the best flours for those with
diabetics.  Again high in fiber, helps with
glucose control.

Day 1 Of 2 Benefits Of Sorghum

One healthy flour alternative is Sorghum.  It is rich,
bittery and is high in fiber.  This millet is grown in
India and is a great gluten free alternative to all
purpose flour.

Last Day Common Food Allergens Shellfish

Seafood along with peanuts and tree nuts
are the most common triggers of anaphylaxis.
Shellfish can be used to describe both crustacean
and molluscan shellfish.

The term shellfish must be declared on food
labels. 
Here is a list of terms that means presence of shellfish:

• Crab
• Craw
• Cray
• Lobster
• Shrimp
• Clam
• Mussel
• Oyster
• Scallop
• Snail
• Squid

Day 7 Of 8 Common Food Allergens Eggs

Eggs are a great source of protein, and found
in many foods.  Many sauces and dressings
use eggs as a base.

Egg washes are often used on baked goods to
make them look shiny.

Even some vaccines contain egg and are unsafe
for those with allergies. 

Cooking without eggs can be a challenge.  Try
to substitute flax meal with water, mix till
frothy and use in recipe. 

Here is a list of terms that contain eggs:

• Albumin
• Globulin
• Lecithin
• Mayonnaise
• Meringue
• Ovalbumin
• Vitellin

Day 6 Of 8 Common Food Allergens Milk

There are many great non dairy milk
alternatives available.  There is almond
milk, soy and even cashew milk.  Low
fat and many with extra calcium.

There terms indicate the presence of milk:

• Milk
• Yogurt
• Kefir
• Whey
• Sour cream, Cream
• Cheese, cream cheese
• Butter
• Casein

Day 5 Of 8 Common Food Allergens Fish

The term fish encompasses all finned
fish including :

• Anchovies
• Bass
• Catfish
• Grouper
• Haddock
• Halibut
• Herring
• Mahi
• Pike
• Pollock
• Salmon
• Scrod
• Sole
• Snapper
• Swordfish
• Tilapia
• Tuna

Many dressings and sauces contain traces of these
fishes.  Be sure to read the ingredients for any of
these words if you have an allergy.

Day 4 Of 8 Common Food Allergens Tree Nuts

The term tree nuts encompasses the following:

• Almonds
• Brazil
• Cashew
• Chestnuts
• Hazelnuts
• Macadamia
• Pecans
• Pine nuts
• Pistachios
• Walnuts

Watch food made with nuts, such as pesto sauce.
Avoid for cross contamination.  Be careful at salad
bars and the toppings at yogurt stores.

Day 3 Of 8 Common Food Allergens Wheat

Gluten free products are usually wheat free.
If you have a severe wheat allergy look for
products made in a certified gluten free
facility to minimize cross contamination.

Common foods such as soy sauce, broth,
gravies, and some medicines contain wheat.

These terms indicate wheat:

• Bread crumbs
• Bulgur
• Couscous
• Durum
• Einkkorn
• Farina
• Flour
• Kamut
• Semolina
• Spelt
• Triticale
• Wheat

Day 2 Of 8 Common Food Allergens Peanuts

Peanuts along with tree nuts and seafood are
the most common triggers of anaphylaxis.

Some people with peanut and tree nut allergies
are also advised to avoid seeds. 

Look for products made in a dedicated nut free
facility.  Avoid products whose ingredient label
says, "made in a facility that also processed peanuts",
to be safe. 
These terms indicate presence of peanuts:

• Arachis oil
• Beer nuts
• Kernels
• Nut meats
• Goober nuts
• Valencias

Day 1 Of 8 Common Food Allergens Gluten

Wheat is considered a common food allergen.
However, gluten is not considered common and
therefore, is not required to be declared.

Wheat free does not necessarily mean that a
food is gluten free.  It may contain other sources
of gluten such as barley or rye.

Malt flavoring and malt vinegar may be derived
from barley and should be avoided on a gluten
free diet.  Be sure to read the labels carefully.

Tips To Avoid Food Allergy Reactions during the holidays

Holidays are a great time to spend with family
and friends.  Here are some ideas to help to
avoid any food reactions. 

1.  Freeze dishes ahead of time.  Prepare items
and any side dishes that you can bring with
you.  When  ready to eat defrost and serve.  It
 will be a dish you like and you know is ok to eat.

2.  Only use foods from products you trust and
are labeled allergy free.

Soy

Many popular energy bars and cereals contain
soy powder for added protein.
Soy is often found in processed deli meats
in the form of hydrolyzed soy protein, a
flavor enhancer.
Many meat alternative products are made from
soy protein.
Soy lecithin is widely used in foods as an
emulsifier, stabilizer, and antioxidant.

Gluten Free Food Claims

The U.S. Food and Drug Administration has
established a gluten limit of less than 20 parts
per million for foods labeled as gluten free.
This is the lowest level that can be reliably
detected in foods.  Learn more at www.gfco.org

Wheat Free Vs. Gluten Free

It's important to remember that wheat
free doesn't always mean that a food is
gluten free, as it may contain other
gluten sources.  Conversely, if a food
is labeled as gluten free it cannot and
will not contain wheat.

Define Gluten

Gluten is the name for certain types of
proteins found in wheat, barley and rye
and their derivatives.  Gluten is found
in breads, baked goods, pastas, but also
hides in foods like soy sauce, licorice
and some medications.

Define Celiac Disease

Celiac disease is an autoimmune condition
triggered by the intake of gluten in people
predisposed to the disease.  It is estimated to
affect 1 in 133 people in the U.S., but many
go undiagnosed.

Gluten is the protein found in wheat, barley
and rye.  When someone with celiac consumes
gluten, the immune system attacks the small
intestine, which affects the absorption of
nutrients.

Happy and Healthy Thanksgiving!

Quick Peanut butter chocolate chip cookies

Ingredients
1 cup peanut butter ( I use skippy naturals)
3/4 cup sugar
1 large egg
1/2 tsp. vanilla
1/4 cup of gluten free mini chips

Gluten Free Thanksgiving Gravy

Most gravies are thickened with flour, here
is a way to enjoy gravy, gluten free.

Gluten free Gravy

Ingredients

1 cup of gluten free chicken broth
salt and pepper to taste
2 tablespoons of turkey drippings or butter
2 tablespoons of gluten free all purpose flour

Gluten Free Stuffing

It's almost Thanksgiving, stuffing is usually
a must at all tables, here is a easy gluten free
stuffing, for all to enjoy.

Ingredients

1. 1 pound of gluten free bread
2. 3 tablespoons olive or canola oil
3. 2 diced onions
4. 2-3 diced celery stalks
5. 3/4 tsp. salt
6. pepper to taste
7. 1 tsp. dried thyme
8. 1 tsp. chopped sage
9. 2 cups of gluten free chicken broth
10. 2 eggs

Define Food Intolerances

Food intolerances are usually caused by an
inability to digest or absorb certain foods.
They may cause discomfort, but the immune
system isn't involved and they aren't life
threatening.

Food intolerances can be difficult to diagnose,
as symptoms are varied and may take up to
three days to appear.  Elimination diets and tests
are the most commonly used methods for diagnosis.

Define Food Allergy

A food allergy is a serious medical condition
affecting up to 15 million people in the U.S.,
including 1 in 13 children.  A food allergy
occurs when the body's immune system produces
an antibody in response to the protein contained
in a specific food.  When people with food
allergies are exposed to the allergen, symptoms
can range from itching to life threatening. 

In the U.S., there are eight allergens that account
for 90% of all food allergic reactions- wheat, milk,
peanuts, tree nuts, egg, soy, fish and shellfish.

Last Day Popular Gluten Free Foods

14.  Protein shakes

Protein shakes are fine for people with
celiac.  The protein comes from many
sources, all gluten free. 

15.  Protein bars

Most are safe, you need to read the label,
see if marked gluten free. 

16.  Quinoa

Lastly, quinoa is also perfectly safe and
gluten free.  It is a popular healthy food
trend at this time. 

Day 4 Of 5 Popular Gluten Free Foods

10.  Avocado

Like eggs, avocados are loved because they
are so versatile and healthy.  The avocado is
a great source of healthy fat and is creamy and
delicious.

11.  Fruit

Any fruit is naturally gluten free.  It doesn't
matter what the season, eating fruit is high
in fiber, vitamins and minerals.

12.  Nuts

Nuts are gluten free and can be used as a
high protein snack.  There are many types
of nuts, use them alone or in any recipe.

Day 3 Of 5 Popular Gluten Free Foods

7.  Fish

Fish is a protein, super healthy and a great
choice for anyone with celiac.  Tuna and salmon
are excellent sources of omega 3 fatty acids.  You
can enjoy fish alone or with a side salad or
vegetable.

8.  Meat

Meats are generally safe to eat.  This includes chicken
as well as ground beef, pork or turkey.  Just watch if
adding bread crumbs, make sure they are gluten free.

Day 2 Of 5 Popular Gluten Free Foods

4.  Dairy

Dairy is fine for celiacs, but for those with
lactose intolerance, they need alternatives.
There are yogurts made with almond milk,
soy milk and lactid milk.

5.  Oils

Oils are safe for celiacs, which is good news
because it means you can add flavor to your
foods.  Some health benefits come from
coconut and olive oils. 

Day 1 Of 5 Popular Gluten Free Foods

Celiac disease is life changing in many ways.
The only treatment is a strict gluten free diet.
There are many foods that are gluten free
naturally, I will list over the next few days.

1.  Potatoes

Potatoes have nothing to do with gluten.  They
are completely safe to eat.  It is always safe to
order a baked potatoe when eating out.  Fries are
another story, usually the fries are fried with
gluten foods, making them unsafe to eat.  Always
ask if fries are done in a separate fryer.

Last Day Popular Gluten Free Foods

13.  Dried or dehydrated fruits

What is Celiac Disease?

Celiac disease is an auto immune disease in which
ingesting gluten damages the small intestines of the
person with celiac.  Gluten is a protein found in wheat,
rye, and barley.  It can also be in vitamins and medicines.

Celiac disease affects each person different.  Symptoms
may occur in the digestive system, or other parts of
the body.  In children most common is irritability and
digestive.

Celiac disease is genetic.  Blood tests can help with
diagnosis, however an endoscopy is needed to confirm.
Only treatment is a strict gluten free diet.

Last Day Symptoms Of Gluten Intolerance

1.  If you have or have been currently
diagnosed with another autoimmune
disease.

2. If you have migraines often.

3. If you have been diagnosed with fibromyalgia.

4. Mood disorder, or mood swings.
These are just a few more symptoms, if you
have any get tested to make sure you do not
have Celiac disease.

Day 1 Of 2 Symptoms Of Gluten Intolerance

If you have any of the following symptoms
it could mean you are gluten intolerant.

1.  Dry chicken skin like elbows.  This is
often a result of a deficiency. 
2.  Gas, bloating, diarrhea or constipation.
3. Fatigue, or as it is called brain fog, after
eating a meal with gluten.
4. If you have PCOS, or unexplained infertility.
5. If you feel dizzy, or off balanced.

Celiac Disease Vs. Gluten Intolerance

Celiac Disease

Celiac disease is a chronic digestive
disorder in which gluten when ingested,
damages the small intestines.  The body
looks at gluten like a foreign body.
Symptoms include stomach pain, joint
pain and digestive issues.

Happy Gluten Free Halloween

Last Day Gluten Free Candy

Necco candy, most know for their
Valentine heart candy.  However my
favorite as a child was the good old
Necco wafers, which are gluten free.

Here is a list of gluten free Necco candy

• Necco wafers
• Candy House Buttons
• Mary Jane
• Skybar
• Sweethearts

Day 3 Gluten Free Halloween Candy Nestle

Nestle labels a handful of candy and chocolate
as gluten free.  They are as listed below.

• Butterfinger bars, only in fun size
• Goobers
• Nips
• Raisinets
• Tollhouse chips

Day 2 Of Halloween Candy Mars

Mars chocolate makes many yummy chocolate
candy.  Mars does not have a gluten free list, they
will list wheat on wrapper.  So always read the
wrapper.
Some known gluten free Mars Candy

M&M's all but pretzel
3 musketeers
Milk way midnight bar and caramel bar
Dove (except cinnamon graham one)
Snickers Bars
Munch Nut Bar

Gluten Free Candy List Day 1 Hershey

With Halloween here, watch out for
hidden gluten in candy.  Here is a list
of some candy that is safe from gluten.

Almond joy (not the pieces)
Mounds
Hershey's kisses plain
Hershey's dark kisses not bar
Milk duds
Heath bar
Payday
Reese's pieces (not the eggs)
Reese's cups (all but seasonal ones)
Rolo's (except minis)
Skor toffee bar
Hershey's milk chocolate bar 1.55 size
Hershey's air delight
Reese's fast break bar and nutrageous bar

When Gluten Free May Not Be Healthy

Some feel gluten free diets may be doing
more harm than good.  Gluten free is the
number one googled diet.  Trendy it is for
sure. 
If you have Celiac disease, eating gluten
free will save your life.  If you are other
wise healthy, there is no evidence that eating
gluten free is good for you.

Last Day Lifestyle Tips For Celiacs

So now you have Celiac disease, you are
not sure what to eat.  Look up your local
support group, and meet with a Registered
Dietitian that specializes in the disease.

Over time it will get easier and easier to
adapt to your new lifestyle.  It just takes
some work and time in the beginning.

There are many naturally gluten free foods,
that you already enjoy.  As I always say if
you are not sure, do not eat it. 

Day 2 Of 3 Lifestyle Tips For Celiac

3. Exercise
Exercise is healthy for all.  Try to fit in
some form of fitness you like and enjoy.
Exercise makes you feel better and will
help the healing process.

4.  Eating out
The gluten free trend has made it easier to
enjoy eating out and eating gluten free.
You should always call the restaurant before
you go, see what they offer gluten free.
Watch out for cross contamination. 

Day 1 Of 3 Lifestyle Tips For Celiac Disease

Celiac disease makes it difficult for your
digestive system to process gluten, is found
in wheat, rye, and barley.  Here are some
lifestyle tips to help follow your gluten free
diet.

1.  Look at Ingredients
Before eating any pre packed foods, always
read the ingredients.  Look for hidden gluten
unless marked gluten free.  You should also
look at the ingredients in any vitamins or
medicines.

About Celiac Disease

Celiac disease is an immune reaction to
ingesting gluten.  Gluten is a protein found
in wheat, barley, and rye.

Over time, the immune reaction to eating
gluten creates inflammation that damages
the small intestine's lining, leading to
medical problems.  It prevents the absorption
of many nutrients.

B12 Deficiency

Vitamin B12, known as the energy vitamin,
helps make DNA, blood and nerve cells.  It
is crucial for a healthy brain and immune
system.  Your metabolism wouldn't run
smoothly without it.

Chocolate Peanut Butter Balls

Here is a great chocolate peanut
butter recipe.  It is easy and gluten
free.

Chocolate peanut butter balls

Ingredients

1 stick of butter softened
3 cups of confectioners sugar
3/4  cup of peanut butter
1 tsp. vanilla extract
1/2 cup of M and M's
Melting chocolate about 16 ounces

Directions


1. Line a baking sheet with wax paper
2. Beat butter, peanut butter, vanilla until
creamy
3. Add the confectioners' sugar and beat
on low till mixed
4. Add in the  M and M's with a spoon
or use clean hands.
5. Make small balls and chill in refrigerator
for 1 hour
6. Melt chocolate in double boiler and dip
each one and place on wax paper.  Sprinkle
if you want.  Allow to set till chocolate is
hard. 
Enjoy they are my favorite!!!

Last Day Of Super Fruits

The Noni fruit


This fruit is native to Southeast Asia,
the noni fruit is also packed with antioxidants.
It is said to be able to help reduce high
blood pressure and relieve arthritic pain.

Happy Columbus Day!!!

Day 4 OF 5 Super Fruits

Kiwi Fruit


Need your daily dose of vitamin C?
Try some kiwi fruit.  They are high
in vitamin C and have as much
potassium as bananas.

Day 3 Of 5 Super Fruits

Cranberries


A Thanksgiving favorite, cranberries are
also loaded with antioxidants which protect
cells against compounds called free radicals.
They have also been linked to preventing
urinary tract infections.

Day 2 Of 5 Super Fruits

The Avocado

Many peoples favorite is this super avocado.
It is not just about the guacamole when it
comes to this yummy food.  The avocado
contains healthy monounsaturated fat.  It
has been linked to a reduced risk of cancer,
heart disease and diabetes.

Day 1 Of 5 Super Fruits

The Pomegranate

This fruit is packed with antioxidants, has
about 600 seeds, and contains almost three
times the total antioxidants than green tea
and red wine.

Secret Places Where Gluten Hides

The following list includes foods that may
seem gluten free, but contain gluten.  When
in doubt, look it up, or call the company
directly.

• Matzo, matzo meal
• Communion wafer
• Licorice
• Pringles potato chips
• Some flavors of Doritos
• Some Worcestershire sauce
• Broths, some are gluten free
• Some Medications and Vitamins
• Soy sauce
• Malt vinegar
• Some spice mixes

As I always say, read the label and make sure
gluten free before eating.

Common Diet Misconceptions

I often see patients who are avoiding foods
unnecessarily, eating a very strict diet.  Here
is a list of some foods you can eat, some to
avoid.

• The need to avoid artificial colors.

This is false, they are all safe except malt flavor

Gluten Free Diet

The treatment of Celiac disease is a gluten free
diet.  This involves avoiding all foods that contain
wheat, rye, or barley.  Even a tiny amount of gluten
can be harmful.
Following a gluten free diet means a return to normal
life.  Intestinal damage will heal, further damage will
be prevented.  There is strong evidence that a strict
gluten free diet reduces the risk of the development of
other autoimmune diseases.

Meet with a Registered Dietitian who works with
the gluten free diet.  Always look at the foods you
can eat and not focus on the ones you can't.

Dermatitis Herpetiformis

Many people with gluten intolerance develop
a chronic disease of the skin called dermatitis
herpetiformis.  They appear usually on the elbows
or buttocks, but can appear anywhere on the body.
Anyone with DH is considered to have Celiac
disease even though results of a biopsy in the
small intestine may be normal.  This is a classic
sign of gluten sensitivity.

Signs Of Celiac In Adults

What are the signs and symptoms of Celiac
disease in adults?  Diarrhea, the hallmark of
intestinal diseases, is the single most common
symptom.  Most of the time it is labeled as
irritable bowel syndrome.  Other symptoms
include, anemia, osteoporosis, and neurological
problems. 

Signs Of Celiac In Children

The main sign of Celiac disease in children are
abdominal pain, failure to thrive, or growth issues,
including short stature.

Forms Of Celiac Disease

Celiac disease is classified into two main
types, classical or atypical.  Classical includes
those with predominant gastrointestinal symptoms.
While the atypical form includes those with anemia,
osteoporosis, and those asymptomatic.  Dermatitis
herpetiformis is Celiac disease of the skin. Gluten
sensitivity in individuals with DH is manifested
by an intensely itchy blistering rash.

Who Is At Risk For Celiac Disease?

Anyone could be at risk for Celiac disease.
The risk is increased in:

• Relatives of those with celiac disease
• Type 1 diabetes
• Autoimmune thyroid disease
• Down, Turner and Williams syndrome
• Chronic liver disease

What Causes Celiac Disease?

Celiac disease occurs as a result of genetic
factors, gluten and other environmental
factors.  The genes necessary for the disease
to occur are HLA DQ2 or DQ8.  However,
these genes are common, occurring in about
30% of the general population.  There are
many other genes that have been linked to
the disease.  The known environmental
factors that may contribute to the development
of the disease include, GI infections, timing and
gluten consumption, and birth by C section.

Celiac disease can develop at any age from
infancy to old age and occurs equally in
males and females.

How Does Celiac Disease Happen?

Celiac disease is an autoimmune disease that
damages the small intestine interfering with
the absorption of nutrients and causing systemic
problems.

The small intestine is the site of digestion of the
food we eat.  These components include proteins,
carbs, fats, mineral, and vitamins.  The small
intestine then absorbs these nutrients and releases
them into the bloodstream, which carries them to
all tissues and cells of the body.

Gluten Free Substitutes

Many items with gluten  have gluten free
alternatives that are available.  Keep in mind
that minimally processed fresh foods are a
important part of a healthy gluten free diet.
Make sure to add fruits, vegetables and lean
meats to your daily diet.

Naturally Gluten Free Grains

The following grains and other starchy foods
that are naturally gluten free:

• Corn
• Cassava
• Potato
• Tapioca
• Soy
• Sorghum
• Beans

Celiac Mom R.D.: Hidden Sources Of Gluten

Celiac Mom R.D.: Hidden Sources Of Gluten: Here is a list of hidden sources of gluten.  Some even surprised me. Envelope glue Twizzlers Some medications Some supplements Salad...

Not Celiac But Gluten Sensitivity

This sensitivity is a bit more tricky.  Some do not
even believe it exists.  Many times a NCGS diagnosis
is made after the doctor rules out Celiac and a wheat
allergy.  Eating gluten still gives symptoms of Celiac
disease.

Wheat Allergy But Not Celiac

This works just like any other allergy.  When the allergen wheat is
ingested, white blood cells send out antibodies to attack it, which
then causes symptoms.

Wheat is a primary source of gluten, which is why this allergy is
often lumped with a gluten free diet.  However,  people with
wheat allergies can eat gluten from non wheat sources. 
This allergy is one of the top eight food allergies and can be
outgrown as a child gets older.

Melatonin and Gluten

It is not until you go gluten free that you
realize how sneaky gluten can be.  It hides
in places you probably would not think to
look.  Many over the counter supplements
use fillers in their products, however most
use rice, some use soy and others wheat. 
There lies the problem, wheat.

Last Day Super Spices

5.  Turmeric-  With many health benefits, here
are just a few.  It contains an active component
called curcumin, which may help stop cancer
from spreading and help prevent type 2 diabetes.

Day 2 Of 3 Super Spices

3.  Dried red pepper-  The compound in dried red
peppers called capsaicin, make the chilies hot. 
They contain several phytochemicals and carotenoids,
particularly beta carotene, which give you antioxidant
and anti-inflammatory benefits. 

Day 1 Of 3 Super Spices

There are many spices that are beneficial to your health.
Here are a few that are easy to find and use.  A couple
of sprinkles a day, can keep the doctor away.

1.  Ginger- My favorite of them all.  Ginger can help with
nausea, stomach aches, and pain.  It can help with heartburn
and bloating.

Last Day Gluten Free Flours

9.  Amaranth Flour-  This flour has a nutty, earthy taste
that tends to take on the flavors of other ingredients.
Amaranth is a highly versatile plant.  It can be consumed
as a leaf, cereal or flour.
     This flour has many benefits.  It helps with blood sugars,
supports bone health and contains protein. 

10.  Buckwheat Flour-  Yes it is gluten free, despite its name.
Buckwheat is a seed that provides many benefits, it is known
as a super food.  This seed provides the body with B vitamins,
zinc, iron, folate, manganese, and magnesium.  Buckwheat can
help lower cholesterol, blood pressure, fight diseases and
improve digestion.

Day 4 Of 5 Gluten Free Flours

7.  Sorghum Flour-  This is a heavy flour, works best
in recipes that require a small amount of flour or when
used mixed with another lighter flour.  This flour
provides high quantities of fiber and antioxidants. 
Sorghum also helps with blood sugar and any
inflammation.  Sorghum flour contains tannins that
are though to help with weight loss.

Day 3 Of 5 Gluten Free Flours

5.  Tapioca Flour-  Tapioca is one of the purest forms
of starch there is.  It is used as a thickening agent in
recipes.  It is a low calorie, sugar free option.  In a
quarter cup of tapioca flour there is 100 calories, 26
grams carbohydrates and almost no sugar, fat or
protein.

6.  Chickpea Flour-  Chickpea flour is also known as
gram flour, garbanzo bean flour.  Chick peas provide
high levels of fiber to help with digestion and promote
weight loss.  One way to use chickpea flour is for a
hearty pancake or for bread.

Day 2 Of 5 Gluten Free Flours

3. Rice Flour-  Another gluten free flour is rice flour,
non allergenic, and digests well.  Brown rice flour is
the closest you will get to the taste of pasta.  Try to
buy only brown rice flour, as the milling to make it
white destroys many of the vitamins and fiber.

4.  Almond Flour-  This is a great tasting flour, the
most expensive of the flours.  It is packed with vitamins
and minerals.  It is high in fiber and great for baking
cookies, muffins, breads and any other baked good.
You can also try coating chicken to make chicken
tenders.

Day 1 Of 5 Gluten Free Flours

Once you find out you need to go gluten free, the
first thing people think is no pizza no flour.  Most
people today use white flour, which is not very
healthy. Good news, there are many good gluten
free flours available.  I will list a few and go over
when to use them.

Gluten Free Zucchini Fritters

Yummy Zucchini Fritters

With summer here, zucchinis are showing up in
the gardens of many.  Here is an easy and
yummy way to use them.

Ingredients
1 large zucchini
1 tsp. salt
pepper to taste
1tsp.baking powder
1 egg
1/3rd cup gluten free flour
1/3 cup gluten free bread crumbs
Olive or canola oil

Supplements That Do Not Work For Celiacs

Celiac disease, an autoimmune disorder that
causes damage to the lining of the small intestine.
It can only be treated by following a gluten free
diet.  Not eating gluten works because gluten is
the protein that the body reacts to in order to start
the inflammatory response that damages the small
intestine.

Gluten Free Snack Ideas

When you are following a gluten free
diet, grabbing a quick snack requires
some thought.  Here are a few quick
snacks to keep on hand.
1.  Corn or rice crackers, with some
cheese. 
2.  Quinoa bread or crackers
3.  Popcorn
4. Gluten free pretzels
5. Yogurt or cottage cheese(gluten free)
6. Frozen yogurt or ice cream (gluten free)

Day 2 Of 2 Tips For A Gluten Free Diet

A few more tips on following a gluten
free diet.  Take advantage of the kitchen.
While it will take more effort, it will be
less expensive, and healthier to cook at
home than eating out.  It also reduces the
risk of cross contamination. 

When cooking at home, watch the ingredients
you are using, many sauces and dressings
contain gluten.  Most dressings and sauces
are available in gluten free.

Day 1 Of 2 Tips For A Gluten Free Diet

Gluten free products are seen more often
on the shelves of any grocery store, along
with special menus in restaurants.
When eating gluten free there are a few things
to keep in mind.  Here are a few:

1. Reading food labels-  Packaged food comes
with a allergen list on it.  This makes it easier
to see if it contains wheat.
 

Hidden Sources Of Gluten

Here is a list of hidden sources of gluten.  Some
even surprised me.

• Envelope glue
• Twizzlers
• Some medications
• Some supplements
• Salad dressings and sauces
• Soy sauce
• Some flavored coffee
• Imitation seafood
• Some toothpaste
• Some chewing gums

It always comes down to label reading.
If you cant read the label do not eat it.

Last Day Celiac Facts

Treatment for Celiac disease seems
easy but is very challenging.  No matter
how severe your symptoms are all patients
are advised to go on a strict gluten free
diet.  When many social events focused on
foods, you need to be aware of all the gluten,
to avoid ingesting any.

In the end you need to always be aware
of any cross contamination, and hidden
gluten.  Always read labels, ask questions,
and always be prepared.

Celiac Facts Day 4 Of 5

If you think you may have Celiac disease,
get tested.  One of the reasons many go
undiagnosed is that celiac can show up
in many ways.  Many people state they
had symptoms for 10 years and have
not been treated effectively.  If you are
suffering from abdominal pain, fatigue,
diarrhea, or headaches, talk to your
doctor. 

Preliminary testing requires a simple
blood test.  If the blood test is positive,
further testing will be needed to
diagnosis you.

Celiac Facts Day 3 Of 5

Celiac disease can be difficult to diagnosis.
The symptoms vary person to person.  Kids
with the disease often present with GI symptoms,
like diarrhea or abdominal pain, but adults may not. 
Its not always obvious what's going on, which is
why the CDF estimates 2.5 million Americans with
Celiac are undiagnosed.

Celiac Facts Day 2 Of 5

Celiac disease symptoms build over time.
When you ingest gluten the gluten proteins
prompt an immune reaction.  The body attacks
itself, damaging the small intestine. Taking
the brunt of the damage are the villi, the
lining of the small intestines. 

Celiac Facts Day 1 Of 5

Celiac is an autoimmune disease triggered by
the ingestion of gluten and other similar proteins
found in wheat, rye, and barley.  It is not a food
allergy, or intolerance.  There is no cure, only
treatment is a strict gluten free diet.

Riboflavin

Riboflavin, also known as Vitamin B2, is an
important vitamin that acts as an antioxidant
within the body.  It is responsible for maintaining
healthy blood cells, helping boost energy, promote
a healthy metabolism, prevent free radial damage,
and much more.

Thiamine

Vitamin B, also called thiamine or thiamin, is one
of 8 B vitamins.  All B vitamins help the body
convert food into fuel, which the body uses to
produce energy.  These B vitamins, also help
the body metabolize fats and proteins. It is a
water soluble vitamin.

Food sources of thiamine include beef, liver,
dried milk, nuts, oats, oranges, pork, seeds,
legumes and yeast.

Vitamin B12

Vitamin B12 is a water soluble vitamin.  Vitamin B12
is important for the normal formation of red blood
cells and the health of the nerve tissues. 
Vitamin B12 is naturally found in animal products,
including fish, meat, chicken, eggs, milk and milk
products.  Vitamin B12 is not present in plant foods,
but sometimes fortified cereals are available.

Iron

Iron is an essential mineral.  Iron is  necessary
for the transport of oxygen and for oxidation by
cells.  Deficiency of iron is a common cause of
anemia.  Food sources of iron include meat,
poultry, eggs, some vegetables and iron fortified
cereals. 
Try to choose foods with vitamin C to enhance
the absorption.  Try to avoid taking iron with
calcium, as the oxalates impair the absorption
of iron.

Calcium

Calcium, the most abundant mineral in the body, is
found in some foods, added to others, and is available
as a dietary supplement.  Calcium is needed for
vascular contraction and vasodilation, muscle function,
nerve transmission, and hormonal secretion.

Milk, yogurt, and cheese are rich sources of calcium.
Non dairy sources include vegetables, such as kale,
spinach, and broccoli. 

Vitamin D

Vitamin D is a fat soluble vitamin that is
naturally present in very few foods.  Vitamin
D promotes Calcium absorption in the gut and
maintains adequate serum calcium and phosphate
concentrations to enable normal mineralization
of bone.
Vitamin D has other roles in the body, including
modulation of cell growth, neuromuscular and
immune function, and reduction of inflammation.

Folate

Folic acid is one of the B vitamins that is
a key factor in the making of our DNA and
RNA.
The body needs Folate in small amounts to
stay healthy.  It is found in whole grain breads,
cereals, liver, beans, orange juice, green vegetables,
and yeast.  Folate is water soluble and must be
taken daily. 

Vitamin B6

Vitamin B6 is a water soluble vitamin that
is naturally present in many foods.  It is the
generic name for 6 compounds with vitamin
B6 activity: pyridoxine, pyridoxal, pyridoxamine,
pyridoxal 5 phosphate, and pyridoxamine 5
phosphate. 

What Vitamins To Take Being Gluten Free

There are nine nutrients you may need if you are
gluten free.  All can be tested through blood work.

• Vitamin B6- infection fighting vitamin
• Folate- Helps with cells
• Vitamin D
• Calcium- needed for bones and teeth
• Iron- Helps carry oxygen in your blood
• Vitamin B12-
• Thiamine, Riboflavin and Niacin

I will go over functions of each of these and how to
add them to your diet.

Celiac Rash

What is a Celiac rash, it is DH also known as
dermatitis herpetiformis.  It is a form of Celiac
that erupts on the skin.  Gluten triggers this rash
which usually occurs on both sides of the body
on the elbows, knees, and buttocks.  The only
treatment is a gluten free diet.

Is Celiac Disease Inherited From Your Parents?

There is a genetic component to developing the
disease.  It is not as simple as it seems.  Both
parents can have the genes for Celiac disease, and
their child can luckily only inherit the part of the
genes that aren't connected with the disease. 
This is not the case in most genetic disorders.

Can You Just Develop Celiac?

Celiac disease can develop at any age.  Research
shows that the disease rates double every 15 years.
Removing gluten from the diet is currently the only
way to treat Celiac disease.  It can strike at any age,
even in people who once tested negative for the disease.

Raising Your Child Gluten Free

If you decide to raise your baby gluten free, think
first.  Babies that are exposed to wheat, barley, or
rye at a young age have a reduced chance of
developing an intolerance or allergy to certain
foods. 
In fact, exposure to these foods may be the  best
protection against developing Celiac disease or
other disorders.

Signs To Look For In Your Child For Celiac Disease

There are many signs a child can display before
a diagnosis of Celiac is made.  In about 1/3 of a
slow down of growth is seen.  The remaining 2/3rds
involve anemia, fatigue, weight loss, and some
gastrointestinal symptoms. 

3 Mistakes Made When Going Gluten Free

Living a gluten free life is becoming more
popular even for people who do not have
Celiac disease.  Keep in mind there is a
difference between having to go gluten free
and wanting to go gluten free.
Here are a few mistakes made by most after
going gluten free.

1. Assuming the gluten free foods are healthier.
Many gluten free foods are actually more processed
and higher in sugar and fat. So always look at the
label.

Last Day Fruits And Vegetables

How else can you sneak in the benefits of
fruits and vegetables.  A great way is a
smoothie.  A basic smoothie is just frozen
fruit with some low fat milk or almond milk.
You can also add in some low fat Greek yogurt.
If using fruit, try adding some spinach or kale,
it will not affect the taste, but will add nutrients.
Mix all together in a blender till smooth and
enjoy. 

Lastly, try putting 100 percent fruit juice in the
freezer to make fruit pops.  Use frozen seedless
grapes, berries, and add juice. All will enjoy on
a nice  hot summer day.

Day 4 Of 5 Fruits And Vegetables

Use healthier cooking and baking methods.

1.  Try steaming, grilling, roasting, and baking
vegetables.  These are healthier with adding
little to no fat. 

Day 3 OF 5 Fresh Fruits And Vegetables

Tip of the day to add fruit and vegetables
to your daily meals.

Add it on.
1. Add fruit and vegetables to foods that
kids love.  Try adding frozen peas to pasta,
veggies on top of pizza and slices of fruit
on top of cereal or low fat yogurt or ice cream.

2. Mix them up.
1.  Add fruits and vegetables to food that is
cooked or baked.  Mix in pasta sauce, soups,
and omelets.  Mix berries into pancakes, or
muffins.  You can also make a yummy
fruit kale shake, using almond or cashew milk.

Happy 4th Of July

Day 2 Of 5 Fresh Fruits And Vegetables

Summer brings an abundance of fresh fruit and
vegetables to stores and markets.  That means
more opportunities to add tasty and heart
healthy foods to your meals.  Strawberries,
tomatoes, cantaloupe and other seasonal produce
taste good and can help reduce the risk of heart
disease and stroke.

Day 1 Of 5 Fresh Fruits And Vegetables

June was National fresh fruit month, with the
month ending, farm markets are open with lots
of fresh produce.  The American Heart
Association is encouraging Americans to add
color to their meals.  The four key areas, eat smart,
add color, move more, and be healthy.

Last Day Gluten Free Living

Dietary fiber is an important part of the diet.
It is often lacking in a gluten free diet.  Fiber
helps to maintain normal bowel movements and
has also shown to be beneficial in the
prevention of chronic diseases such as certain
types of cancer, diabetes, and heart disease.

Gluten Free Nutrition Day 2 Of 3

Folate is also lacking in a gluten free diet.
Folate is necessary for the production and
maintenance of new cells.  This is important
during periods of rapid cell division and
growth, such as pregnancy.  Here is a list
of sources of folate.

Gluten Free Nutrition Day 1 OF 3

Studies have shown that people on a gluten
free diet may not be consuming enough
vitamins, minerals, and fiber.  Gluten free
pre-packaged foods are not typically
fortified with vitamins and minerals.

Iron is a mineral found in food.  The body needs
iron to make blood.  Animal food sources of
iron are better absorbed than vegetable sources.
Try to consume iron foods along with foods
high in vitamin C. 
Some sources of iron other than meat include,
amaranth grain, dried fruits, edamame, enriched
cereals, enriched rices, legumes, nuts, quinoa, and
soy flour.

Last Two Energy Rich Foods To Help Fight Fatigue And Anxiety

Here are the last two foods that will help most with
fatigue and anxiety.

3.  Pumpkins

Pumpkin seeds are good for health, and can help
fight fatigue.  They are high in protein, fatty acids,
vitamins, and minerals (manganese, phosphorus,
magnesium, copper, zinc, and iron).  All these
nutrients help boost your immunity and fight
symptoms of fatigue.
So include just a handful in your diet each day.
You can sprinkle them on a salad, or use as a
snack. 

Two Of Four Energy Rich Foods To Help Fatigue And Anxiety

Fatigue whether mental or physical, puts strain
on your body.  It can lead to high glucose, stress,
depression, anxiety, and much more.  There are
many foods to help prevent and cure tiredness.
One thing for sure, is you need to exercise and
consume green leafy vegetables.  Here are two
of four foods to help with fatigue.

1.  Bananas
You should make bananas a part of your daily
diet, this fruit contains potassium and minerals.
Ingesting bananas regularly has been shown to
prevent fatigue, depression, and many others.
Bananas have many vitamins, fibers, and
antioxidants. 

Chick-fil-A

People with Celiac disease can now get their
Chick-fil-A sandwich on a gluten free bun.
The fast food chicken chain announced the
addition to the menu Monday.
The bun is made from quinoa and amaranth,
the 150 calorie buns are an extra $1.15, and
you make the sandwich yourself.  This reduces
the risk of cross contamination. 

Gluten Free Basics

The gluten free diet includes many options.
You may be surprised at the number of
naturally gluten free foods you already eat
on a regular basis.  Meats, chicken, fish, fruits,
vegetables, legume, and dairy products are all
safe to eat in their natural state.

There are many flours, grains as well as in pastas,
and baked goods, crackers and snack choices.

Travel Tips Day 3 Of 3

Another popular activity is hiking, and
backpacking.  As someone with Celiac
you become the expert on carrying you
own food.  In todays world there are many
options, trail mixes, bars, and fruit.  These
choices with help sustain you, whether your
walking, or running.  Always have a good
gluten free chocolate bar for energy with
you. 

If you are travelling by sea, most cruise
lines offer gluten free meals.  Some even
bake their own gluten free bread.  Just check
ahead with the cruise line, usually there is
no problem. 

Travel Tips Day 2 Of 3

If you are travelling by air, always ask
for a gluten free option.  Most airlines
do not serve meals, however if they do
they need advance notice of any special
diet needs.  Always pack extra food that
can be eaten if there is not gluten free
option.  You always need to be prepared.
Peanut butter, gluten free crackers, bars
or dried fruit are easy to pack and should
keep you full for hours.

Travel Tips Day 1 Of 3

Summer is  here, the biggest time to travel.
The most important thing is to plan ahead.
Travel, dining out, or even a Sunday hike
are all great opportunities to enjoy life.
With some planning, you can eat safe, and
maintain a nutritious, diverse, gluten free
diet.

1 Day Sample Celiac Meals

Here is a sample of a healthy gluten
free day of eating.

Breakfast-  Egg omelet with low fat cheese and
vegetables.
Gluten free rice cakes with some jam or jelly
6 ounce of Orange juice with calcium

Lunch-  Corn tortillas with black beans
Low fat cheese and salsa.
Added vegetables

Dinner-  Chicken breast with stir fry vegetables
Brown rice
Piece of fruit
Sherbet

Snack-  A cup of low fat Greek yogurt with
blueberries or gluten free granola.

Day 2 Facts About Gluten

More facts about gluten.

4.  Many people lose weight or feel better
after cutting out gluten.  Many feel it may
have less to do with gluten, then the fact
that chips, donuts, cookies, fast foods,
pasta, pizza, and many other junk foods
contain gluten.  After going gluten free
many realize that most junk food has gluten.

5.  Gluten free does not always mean healthy.
A donut is still a donut, and a cookie is still
a cookie.  Many gluten free foods have more
fat and sugar.

6.  If you think gluten is a problem, see a
doctor to get a proper diagnosis.  It is important
to know if you have Celiac disease or not.

Day 1 of 2 Facts About Gluten

The great gluten free debate has been around
for years, and shows no signs of easing up.

Some claim our digestive systems aren't
equipped to handle gluten.  Gluten is a protein
found in wheat, rye and barley.  It adds the
chewiness to breads and muffins, and used
as a binding agent in many foods.

Do You Have Celiac Disease

 Do you have Celiac disease?  Adults are less
likely to have digestive symptoms, with only
one third experiencing diarrhea.  Adults are
more likely to have:

• Iron deficiency anemia
• Fatigue
• Bone or joint pain
• Arthritis
• Osteoporosis or osteopenia
• Depression or anxiety
• Peripheral neuropathy
• Seizures or migraines
• Missed menstrual periods
• Infertility or miscarriage
• Canker sores inside of mouth
• Dermatitis

Untreated Celiac Disease

Long term health conditions of untreated
Celiac disease include the following.

• Iron deficiency anemia
• Early onset osteoporosis or osteopenia
• Infertility or miscarriage
• Vitamin and mineral deficiencies
• Lactose intolerance
• Pancreatic insufficiency
• Some GI cancers
• Gall bladder malfunction
• Neurological manifestations

Celiac Multivitamins and Minerals

In general, a well balanced and healthy diet will give
most children and adults enough vitamins and minerals
to meet the recommended intake.  However, a gluten free
meal plan can be low in several B-vitamins and iron.

In the US, wheat based grain products are required to
be enriched with vitamins and minerals that were
destroyed when the grain was processed are added back
to the food, and fortified, which means that vitamins and
minerals that are not in the food are added.  There is no
requirement to enrich or fortify gluten free grain products.
There are some gluten free grain products that are fortified
and enriched, but many are not.

Last day Label Reading Tips

Here are a few more tips on label reading.  I can't
stress enough how important this topic is for people
with Celiac disease.

1.  Check the food label each time you purchase a food
because food manufacturers sometimes change ingredients.

2.  If you are unsure, call the manufacturer.

Label Reading Information

The FDA issued a ruling in 2013 that defines the
term gluten free.  Product claims of gluten free
are now regulated by the FDA.  A manufacturer
may declare a product is gluten free on the label if:

Understanding Food Labels

The Food Allergen Labeling and Consumer
Protection Act, which became effective
January 2006, requires the following:

1.  Any ingredient made from the top eight food
allergens must be declared on the label of foods
regulated by the US Food and Drug Administration.
The FDA regulates all food except meat, poultry and
eggs.

Celiac Label Reading Tips

Gluten Free Label Reading Tips

To determine if a food is gluten free, look for the
words "gluten free" on the label, look for the
following six word on the ingredient list of a food
label:
Wheat
Rye
Untested oats
Barley
Brewer's yeast
If a claim of gluten free is included or if none of those
six words appear on the label, you may feed this
product to your child as part of a gluten free diet.

Gluten Free Burger King

Here is a list of some gluten free choices at
Burger King.

Meats- Hamburger patty
            Chicken breast fillet
             Egg omelet
             Liquid eggs
all no bun, no bread

Salad and fruit
All drinks
All Shakes

Gluten Free Chipotle

When my son was first diagnosed I took him
to Chipotle.  I was so impress with the staff,
their knowledge on cross contamination,
they knew to change their gloves, and he was
able to eat the chips.  It is a place, where everyone
can enjoy.

Gluten Free Sonic

With the Sonic chains opening now all
over, here is a list of their gluten free foods.

Meats-
        Bacon, Breakfast sausage patty
        Hamburger, hot dog no bun

Cheeses- American, cheddar and pepper jack
Treats- Shakes are gluten free, ask them to wash
container first.
Ice cream, slushes and drinks

Happy Gluten Free Memorial Day!

Gluten Free McDonalds

At one point every kid wants or likes fast
food. Eating gluten free can be challenging
at many fast food chains.  Here is a list of
some items that are gluten free from the
popular chain Mc Donalds.

Meats
        Beef patty (no bun) bring your own
        Canadian Bacon
         Sausage
         Scrambled egg
With any of these, no bun or wrap.

Sides
        Yogurt parfait ( no granola)
         Ice cream sundaes
         Mc Flurry with M and Ms
          Apple dippers
          Caesar  salad or side salad no chicken

Drinks and shakes are good too.
So just bring your bread and enjoy a touch of
fast food once in a while.

Celiac Disease Causes

Celiac disease is caused from a combination of
immunological responses to an environmental
factor and genetic factors.  People need both a
genetic predisposition and the exposure to
gluten in order to develop the disease.

1 Day Gluten Free Meals

Here is a sample of what a healthy gluten free
day of eating is like. 

Breakfast- Egg omelet with low fat cheese and peppers
                  Gluten free toast with jelly or jam
                  A cup of melon

Lunch-  2 corn tortillas, with beans, low fat cheese
and salsa.  Add a side of vegetables for a great lunch

Dinner-  Grilled chicken breast, with stir fry vegetables
brown rice, add a piece of fruit or a low fat yogurt.

Snack-  Cup of low fat yogurt, or low fat ice cream with
some fruit or low fat granola.

Eating healthy is not hard, it just takes some planning.

Celiac And The Gluten Free Diet

Gluten free diets are all the rage, however the
condition that has led many people to adopt
the diet isn't well known.
It is called Celiac disease and it's a condition that
an estimated 3 million Americans suffer from.

Celiac Disease Healthy Eating Tips Day 2 Of 2

Healthy Eating tips Day 2 or 2

1.  You can get iron from lean cuts of beef,
poultry, seafood, legumes, dried fruit, green
leafy vegetables, nuts and seeds.

2.  Eat other enriched, gluten free foods such
as enriched rice.

3.  Try eating lean cuts of fresh pork, legumes,
nuts, and fish are good sources of thiamin.

Celiac Disease Healthy Eating Tips Day 1 Of 2

Eating gluten free is easy, however you need to
make sure you are eating healthy.  It is important
to avoid any deficiencies.  Here are some tips to
help with a healthy gluten free lifestyle.

1. It is important to get enough B-vitamins
(thiamin, riboflavin, niacin, and folate), iron and
fiber.

Treatment For Celiac Disease Or Gluten Sensitivity

The only treatment available for Celiac disease
is a life long adherence to a strict gluten free diet.
People living gluten free must avoid foods with
gluten, and always watch for cross contamination.
You must be careful with cutting boards and
toasters.  Even the smallest of crumbs can cause
a reaction in a person with Celiac disease.

Non Celiac Wheat Sensitivity

There are cases where people have symptoms
found in Celiac disease, such as depression,
abdominal pain, bloating, diarrhea, constipation,
joint pain, and headaches when they eat gluten.
These people do not test positive for the disease,
however symptoms are better on a gluten free
diet.  These people are considered to have
 called non celiac gluten sensitivity or non celiac
wheat sensitivity.

Diagnosis Of Celiac

A diagnosis can be reached by
undergoing an endoscopic biopsy.
This is an outpatient procedure. 
A biopsy is taken of the small
intestine, which is then examined
to see if there is any damage
consistent with the disease. 

How To Get Screened For Celiac

There are several blood tests that screen for
Celiac disease, the most common is called
a tTG-IgA test.  You must be consuming
gluten for this test to be accurate.  If your
results suggest Celiac, your doctor will
recommend a biopsy of your small
intestine to confirm the diagnosis.

Who Should Get Screened For Celiac?

Celiac disease is a life long autoimmune
disorder that affects multiple parts of your
body.  It can lead to other serious illnesses
whether or not you follow a gluten free diet.

So who should get screened for Celiac disease?
1. Children older than 3 and adults experiencing
symptoms of the disease.

Fact Or Fiction?

Fact or fiction?  Avoiding gluten means all
whole grains are off limits.

Fiction!  Whole grains like wheat, barley and
rye are off limits when you are gluten free, but
there are plenty of other gluten free whole
grains that are good choices.  There is rice,
wild rice, and corn are all gluten free and
easy to find.  You could also try millet,
or buckwheat.  Whole grains are a great
source of fiber, protein, and B vitamins. 
These vitamins help your metabolism,
keep your immune system running good,
and keep your skin and hair healthy.

What Is Gluten?

Gluten is a general name for the proteins
that are found in wheat, rye, barley and triticale.
Gluten helps foods maintain their shape, acting
as glue to hold the food together.  Gluten can be
found in many types of foods, even some
you may not expect.

Genetic Testing For Celiac

People with Celiac disease carry one or both of the
HLA DQ2 and DQ8 genes, but so does up to 25%
of the general population.  Carrying the gene is not
a diagnosis of the disease nor does it mean you will
ever develop Celiac disease.  It does mean your
risk of developing the disease is 3% instead of 1%.

Celiac Symtoms

Celiac disease requires a diagnosis by a
medical doctor.  The classic symptom is
diarrhea.  Other symptoms include bloating,
gas, fatigue, anemia, and osteoporosis. 
There are many that have no symptoms.

Others may experience abdomen or joint pain.
Some may have heartburn, indigestion, nausea
or flatulence.
In children  you may notice weight loss, delayed
puberty with slow growth.

How Many People Have Celiac Disease

How many people have Celiac disease.

About 1 in 100 people which is about 1%
have Celiac disease.  Celiac disease is an
inherited autoimmune disease that causes
damage to the small intestine when gluten
is ingested.  About .4% of people have a
doctor diagnosed wheat allergy.

May Is Celiac Awareness Month

Healthy Meal Tips

Healthy Meal Tips

Aim for about 15-30 grams of protein per meal.

Choose 1 to 2 servings of lean protein, such as
chicken, yogurt, fish, eggs, low fat cottage
cheese, veggie burger, lean ham or turkey.

Add 1 to 2 servings of vegetables and/or fruit.

Choose healthy sources of fat, such as olive
oil, avocado, nuts or seeds.

Limit fatty meats, butter, sugary foods, and
refined sugars.

Limit fried and fast foods.

Gluten Free Beverages

Most beverages, including juices, sodas,
and sports drinks, are gluten free.  Alcoholic
beverages, including wine and hard liquor
that is distilled, are also gluten free.  However,
 beer, ale, lager, malt beverages, and malt
 vinegars that are made from gluten containing
grains are not distilled and therefore are
not gluten free.  There are many gluten
free beers and liquors available.

Places Where Gluten Hides

Hidden gluten can be present in food,
medication and non-food products.
Here is a list of places you wouldn't
think to look.

Last Day Facts About Celiac

Here are a few more facts about Celiac
disease. 

6.  Studies show that even though patients
with no symptoms, report better health
after going gluten free.  They report a
reduction in acid reflux, bloating and
flatulence.

7.  Celiac disease is associated with a
number of auto immune disorders,
most common being thyroid and Type
1 diabetes.

8.  Some people with the disease have
no symptoms at all, but test positive on
the Celiac blood test.

5 Facts About Celiac Day 1

Celiac disease is when the small intestine is
hypersensitive to gluten, leading to difficulty
in digesting food.  Here are 5 facts about
Celiac disease.

1. There are more than 200 known symptoms
of the disease which may occur in the digestive
system or other parts of the body.

2. Some people develop Celiac disease in
childhood, others as an adult.  The reason
for this is still unknown.

What Happens When Not Celiac Eat Gluten Free?

These days eating gluten and dairy free is the
norm, rather than the exception.  This so called
clean eating puts non Celiac people at risk
for bone disease.  Many are convinced that
doing away with milk, yogurt, cheese and
flour is putting an entire generation at risk for
osteoporosis, that renders weak and frail bones.

Day 2 Of 2 Ingredients With Gluten N-Z

This list is ingredients that contain gluten.  If
something is not labeled gluten free, look at
the ingredients to make sure it is gluten free.

N- Nishasta

O- Oriental Wheat, Orzo Pasta

P- Pasta, Pearl Barley, Persian Wheat, Polish
Wheat, Poulard Wheat

R- Rice Malt, Roux, Rusk, Rye

S- Seitan, Semolina, Shot Wheat, Small Spelt,
Spelt, Sprouted Wheat or Barley, Strong Flour

T- Tabbouleh, Tabouli, Teriyaki Sauce, Triticale

U- Udon noodles, Unbleached Flour

V- Vital Wheat Gluten

W- Wheat amino acids, Wheat bran extract, Wheat Durum
Triticum, Wheat germ extract, Wheat germ oil, Wheat grass,
Wheat Nuts, Wheat protein, Wheat, Bulgur, Wild Einkorn,
Wild Emmer

Day 1 Of 2 Ingredients That Contain Gluten

A list from A - M of ingredients that contain
gluten.  Label reading is everything to a person
with Celiac disease.

A- Abyssinian Hard, Amp-Isostearoyl Hydrolyzed Wheat
Atta flour

B- Barley Grass, Barley Hordeum vulgare, Barley Malt,
Beer, Bleached flour, Bran, Bread flour, Brewer's Yeast,
Brown Flour, Bulgur, Bulgur  Wheat,

C- Cereal Binding, Chilton, Club Wheat, Cookie dough,
Couscous, Criped Rice

Starbucks New Gluten Free Sandwich

Starbucks has released a new gluten free breakfast
sandwich.  This will make many  people happy,
however if you have celiac disease is this safe
to eat?  Should you be concerned about cross
contamination?  The answer is No worries.

The latest update on the smoked Canadian bacon,
egg with cheese sandwich on a gluten free roll is
yes it's safe.

Rotisserie Chicken

Whether you are too busy to make dinner or have
to feed unexpected guests, a rotisserie chicken from
the grocery store can save you time.  Where can you
find a gluten free rotisserie chicken?

1. Sam's club- They have seasoned rotisserie chickens
with a gluten free label.  They also contain no msg, no
artificial flavors or colors and no added hormones.

2. Costco-  Costco's rotisserie chickens are also gluten
free.  You can find them with the Kirkland label.  These
also contain no msg, artificial flavors or colors.  They
are prepared separately, so there is no risk of cross
contamination.

Happy Easter!

Gluten Free Easter Candy

Wondering what to put in your child's gluten free
Easter basket.  Besides jelly belly beans, here's a
list of some candy  you can feel safe to include.

• Peeps
• Most Easter themed M and M chocolate products
• Easter themed star burst
• Plain regular size heresy kisses
• Easter themed sweet tarts
• Easter themed tootsie roll candy
• Kraft Bunny Mallows and Egg Mallows

These candies are considered gluten free to less than
20 parts per million.

Cadbury Mini Eggs

Are Cadbury mini eggs gluten free? 

They are manufactured in a plant that also
processes tree nut and peanuts, but not
wheat.  Use with caution the Cadbury
crème eggs because Hersheys does not
consider them gluten free despite safe
ingredients, they may contain traces of
gluten. 

Gluten Free Jelly Beans

Here is a list of safe gluten free jelly beans for Easter.

• Jelly Belly- all flavors
• Jolly Rancher- all flavors
• Lifesaver jelly beans
• Mike and Ike jelly beans
• Spree jelly beans
• Star burst jelly beans
• Russel Stover Pectin jelly beans
• Just Born jelly beans

Wheat grass Is It Gluten Free?

Wheat grass is a plant that has become a popular
health supplement and food.  The young shoots
of the wheat plant are the grass.  Several studies
have focused on the health benefits, which
include anti cancer potential, reduction in
oxidative stress, helping rheumatoid arthritis,
healing colitis and other advantages.

So is it gluten free, the answer is a bit complicated.
Gluten is a protein that is found in seeds, so it should
not be present in the stems or leaves of a plant. 
Wheat grass that does not include the seeds is gluten
free, but it is hard to avoid cross contamination. 
The risk of cross contamination is high when
harvested and processed. 

Happy Gluten Free Passover

There are many gluten free Passover products
available for Passover.  My favorite of course
is this Matzo, so good it's all I use, even for
the non gluten free family.

Gluten Not Only In Grains

Gluten is not only found in grains.  Wheat and oats
are the most common ones associated with gluten,
however gluten hides in many foods where you
would not suspect.  It can be found in sauces,
flavorings, dressing, and processed meats.
Other items include candy, gum, chap stick,
ice cream and instant coffee.  Even medication
can contain gluten.  If there is a label, read it and
read it well, never assume. 

Gluten Sensitivity?

Gluten sensitivity is not necessarily celiac disease.
Non- celiac gluten sensitivity, the most common
form of gluten intolerance, is characterized by
gastrointestinal problems, headaches or fatigue.
About 6 - 10 % of the population suffers from this.
These symptoms clear up, when gluten sensitive
people eliminate gluten from their diet.

Celiac disease is an inherited auto immune disorder
that can affect multiple organs.  Celiac disease can
be identified by malabsorption, impaired growth
and chronic diarrhea or vomiting.  However
gluten sensitivity causes some similar symptoms,
but milder.

Whey Protein

Whey protein is one of the two proteins found in milk,
with the other being casein.  Whey is used as a protein
supplement.  It is very useful in helping people reach
their protein goals.  Whey is absorbed faster, which
means it also increased muscle protein synthesis used
to break a fasted state.

Some facts about whey protein.

1.  It is animal based, made from the isolated liquid
created as a by product of cheese.

2.  It can be hard to digest, leading to bloating and
cramps.

3.  Whey products contain saturated fat, cholesterol
and no essential fatty acids.

4. It contains lactose, unsuitable for those with lactose
intolerance.

5.  Many products that use whey, use added sugar,
and artificial colors and flavors.

Hemp Protein

What is hemp protein?  Hemp protein contains all the
essential amino acids your body needs.  Hemp protein
comes from grinding the tiny, nutrient rich seeds of the
hemp plant.  The seeds contain essential fats and
proteins needed for overall health.

Some facts about hemp protein.

1. It is plant based, made from hemp seeds.
2. It is easily digested, which makes it non bloating.
3. It is high in Omega 3, 6 and 9.  Which contains all
of the essential fatty acids the body needs.
4.  It is allergen free.  It contains no dairy, gluten, lactose,
soy or artificial flavors.
5.  It is all natural

Can People With Celiac Disease Benefit From Exercise?

If you know me, the answer would be yes to exercise. 
Exercise seems to help most people, however how does
it come into play with Celiac disease?

4 Factors That Could Increase Your Risk For Autoimmune Diseases

It is estimated that around 24 million people
suffer from an auto immune disease.  The
exact cause is unknown, but there are
certain factors that can increase your risk.

1. Family history

If you have a close member in your family
with an autoimmune disease, this may
increase your risk of developing one.  It may
not be the same one, but one of the hundreds
of autoimmune diseases.

Last Day Facts About Celiac

What Are The Symptoms Of Celiac Disease?


There are over 300 symptoms, signs, associated disorders
and complications may result from Celiac disease.
Here is a list of some:

• Abdominal bloating/pain
• Acid Reflux
• Depression
• Autoimmune Disease
• Anemia
• Vitamin Deficiencies
• Dental Enamel Defects
• Dermatitis Herpetiformis
• Infertility
• Flatus
• Muscle cramping
• Irritable Bowl
• Weight loss

These are just some to name a few.  So how is Celiac diagnosed?

1. You need a positive celiac panel blood test
2. You need a small bowel biopsy

Celiac Facts Day 3

What Is The Impact Of Celiac Disease?

The elapsed time from onset of symptoms to Celiac diagnosis
averages 10 years.

• Untreated Celiac increases the risk of cancer
• Untreated  Celiac increases miscarriage
• 66% of those with Celiac  have osteoporosis
• Total US $5000-12000  for untreated Celiac
• Total US health care cost for all untreated celiac $14.5- $34 billion annually

Celiac Facts Day 2

Who Has Celiac Disease?

Celiac disease is the most genetic autoimmune disease
in the world.  Celiac disease is estimated to affect
at least 1% of the worldwide population.  Over
3,000,000 people in the US may have the disease,
but only 150,000 have been diagnosed.

Celiac disease occurs in:

• 3.9-12.3% of people with type 1 diabetes
• 5-12% of people with down syndrome
• 20% of people with collagenous colitis
• 4.5% of first degree relatives of people with Celiac

Celiac Facts Day 1

What is Celiac Disease?

Celiac disease, also known as Celiac sprue or gluten sensitive
enteropathy, is a genetically linked autoimmune disease that can
affect both children and adults.  When people with the disease
ingest gluten, it sets off an immune response that causes damage
to the small intestine.  This, in turn, interferes with the small
intestine's ability to absorb nutrients found in food, leading
to malnutrition and a variety of other complications.

Day 7 Of 7 Gluten Free Side Dishes Cucumber Salad

Cucumber Salad

Ingredients

3 cucumbers peeled
12 cloves of garlic, minced
1 teaspoon salt
3 tablespoons olive oil

Directions

Cut cucumbers into cubes
Mince the garlic
Mix the cucumbers, garlic, salt and olive oil
Served chilled.

Day 6 Of 7 Gluten Free Side Dishes Buffalo Cauliflower

Buffalo Cauliflower

Ingredients

1 head of cauliflower cut up
1/2 cup of gluten free buffalo sauce
1/2 cup water
1/2 cup of rice flour
salt, garlic powder

Directions

Preheat oven to 450
In a small bowl mix flour, water,
a pinch of garlic powder and pinch of salt.
Dip cauliflower in the batter and place
on non stick baking sheet.
Bake for about 10-15 minutes flip over and
bake another 5.
When done using a brush, coat eat piece with
the buffalo sauce.
Cook for an additional 10 minutes
Cool for 20 and enjoy!!!

Serve with some ranch dressing and celery

Day 5 Of 7 Gluten Free Side Dishes Potato And Onions

Potato and Onions

Ingredients

4-5 red washed potatoes
2 onions
Drizzle of olive oil
Salt and pepper to taste

Directions

Wash potatoes, slice thin like chips
Peel onion and slice
Place potatoes and onions on a large cookie sheet
Drizzle oil over and season with salt and pepper
Bake at 400 till browned and crispy

Enjoy!!

Day 4 Of 7 Gluten Free Side Dishes Mint Zucchini

Mint Zucchini

Ingredients

2 large zucchinis, cut into thick slices
1 tablespoon of olive oil
1 clove of garlic minced
Lemon to squeeze juice
4 mint leaves minced
salt and pepper to taste

Directions

Add zucchinis and olive oil to frying pan
Place over medium heat and cook about 3 minutes
Add garlic, season with salt and pepper
Squeeze the juice of a lemon on top
Add fresh mint and cook 2 more minutes

Enjoy!!

Day 3 Of 7 Gluten Free Side Dishes Roasted Marinated Beetroot

Ingredients

7 medium beets
salt
pepper
Balsamic vinegar
olive oil

Directions

Preheat oven to 400
Cut beets to about 1/2 an inch
Place the beets into a baking dish and add an inch of water
Cover with foil and cook 1 hour
Let beets cool slice off tops peel skin
Chop into bite size pieces and season with salt, pepper and balsamic vinegar
Marinate the beets for 30 minutes and stir

Happy Saint Paddys Day!!!

Day 2 Of 7 Gluten Free Side Dishes Salsa With Avocados

Salsa With Avocados

Ingredients

3 tomatoes diced
1 jalapeno diced
1/4 cup diced onion
2 Tablespoons of fresh cilantro
Salt to taste
2 avocados, pits removed
lime juice about 2 Tablespoons

Directions

Mix tomatoes, pepper, onion, cilantro, and salt in a bowl
drizzle lime juice over the top
Sprinkle salt to taste

Enjoy!!

Day 1 Of 7 Gluten Free Side Dishes Apple and Cranberry Sweet Potato

Apple and Cranberry Sweet Potato Bake

Ingredients

3 large sweet potatoes, peeled and diced
2 apples, diced
1/2 cup fresh cranberries
2 Tablespoons of coconut oil
2 Teaspoons cinnamon
salt to taste

Directions

Preheat oven to 375
Grease large baking dish with coconut oil
Place half the sweet potatoes and apples into dish
Sprinkle with 1/4 cranberries and cinnamon
Repeat with the remaining and sprinkle with a dash of salt
Bake 1 hour covered
Serve warm and enjoy!!

Benefits Of Avocado

What are some health benefits of this yummy green fat.
The avocado is so versatile, it can be mixed with just about
anything.  Despite its green appearance, it is yummy and most
enjoy it plain or in guacamole.

• The avocado has 35% more potassium than a banana.
• It helps aid in regulating and stabilizing blood sugar.
• It contains lutein, which is needed for you eyes.
• It provides oleic acid which helps your cardiovascular system.
• It contains the antioxidant glutathione.
• It also contains fiber, which can help you feel full.

So whether you eat it on a salad, or dip your chips in it, enjoy some
avocado today.

Benefits Of Turmeric

Everyone is talking about turmeric, and its benefits.
Many believe there are many health benefits for this
root.  I will list a few.

• Natural anti inflammatory
• Natural antibiotic
• Natural antiseptic
• Improves digestion
• Strengthens ligaments
• Can help coughs
• Improves asthma
• Lowers cholesterol
• Improves skin conditions
• Aids in fat metabolism
• Helps with gas and bloating

These are just some of the many benefits of
turmeric.

Happy R.D. Day!!

Benefits Of Chia Seeds

• They are vegan
• Full of anti-oxidants
• Gluten free
• Rich in omega-3
• Great source of fiber
• Great source of protein
• Rich in iron and calcium
• Rich in vitamin C and magnesium
• Cost effective
• Helps cuts cravings, good for weight loss

Chia seeds have no flavor, they magnify the taste of what they
are added too.