Lets Talk Salmon! Last Day Of Sunshine Foods.

There are  very few foods that naturally contain vitamin D.
Most dietary vitamin D comes from fortified foods such as
milk and cereal.  Salmon by far contains the  most vitamin
D than any food, is also a great source of protein and
omega 3 fats.  You can get more than 80% of your daily
vitamin D from a 3 ounce serving of boneless salmon.
Broil, grill or bake salmon and finish with a squeeze of
lemon juice or add dried herbs.  Place over a plate of
vegetables and enjoy this awesome sunshine food.

Lets Talk Yogurt! Day 4 Of 5 Sunshine Foods

Dairy whether its cheese, milk or yogurt, most people
enjoy eating it.  Most milk in the United States is
fortified with vitamin D, however not all yogurts
 are, so check the label.  Yogurt provides
a good source of protein, probiotics, and calcium
which works with vitamin D for bone health.  Yogurt
can be high in sugar, so look for the ones that aren't.
Yogurt can be eaten alone, with fruit, or topped with
some yummy granola. This is my favorite sunshine food.
So go have some yummy yogurt today.

Lets Talk Mushrooms! Day 3 Of 5 Sunshine Foods

Most of us like mushrooms, whether sautéed, or in place of a
burger.  Mushrooms, can make their own vitamin D in sunlight.
That means mushrooms exposed to sunlight can be a great way
to supplement your vitamin D levels.  Mushrooms have a type
of fiber called betaglucans that helps lower cholesterol.  They
are also low in fat, calories, and sodium.  Placing mushrooms
in the sun for an hour will generate your daily needs of vitamin
D in just a single serving of about 3 small mushrooms.  You can
roast, grill or sauté them with other vegetables.  So go enjoy
this sunshine food.

Lets Talk Beef Liver! Day 2 Of 5 Of Sunshine Foods

I know most hear liver and say gross.  However, this is a
sunshine food for sure.  A 3 ounce serving provides an
entire daily needs of vitamin A, vitamin B12, copper,
and riboflavin, as well as protein, iron, folate, zinc, and
some vitamin C and thiamine.  It is also one of the few
natural food sources for vitamin D.  A great way to try
liver, is sauté with onions add a dash of salt and pepper.

Lets Talk Tofu! 5 Days Of Sunshine Foods!!

 

Tofu also known as a sunshine food, it has high levels
of vitamin D.  Our skin can make vitamin D on its own'
however, with the shorter days and winter weather, we
spend less time in the sun. In addition to being a good
source of protein, iron and calcium, 1 cup of tofu
provides as much as 39% of the body's needs for vitamin
D.  People think it is just for vegetarians, but it is a great
substitute in soups, smoothies or in place of chicken or meat.
It is a food for all to enjoy.

Random Facts About Celiac And Gluten Day 2

Here are a few more random facts for you.

1.  Over 90% of people with Celiac are undiagnosed or
misdiagnosed. 

2.  About half of all people with Celiac do not show
any symptoms.  However the damage is still being done
by gluten.

3.  September 13th is Celiac awareness day.

4.  Even a tiny bread crumb can cause a reaction to
someone with Celiac disease.  This is why I stress
cross contamination is important.

5.  Once you have it, it is lifelong.

6.  Some products, like lip balm, toothpaste, and vitamins,
use gluten for processing but it is not food , and does not
need to be labeled.

Having Celiac disease is a daily fight.  You just need to
always be prepared, and read all labels for hidden gluten.

Random Facts About Celiac And Gluten Day 1

Here are some random facts about Celiac and gluten.


1.Celiac disease is an auto immune disease, meaning
you are born with the gene.

2.  The cause of the disease is unknown.  It can show
up at any time in your life.

3. There are about 3 million Americans that suffer from
Celiac  disease. 

4.  There is no cure, only treatment is a strict gluten free
diet.

Gluten Free Apps Day 2

Find Me Gluten Free
This is a great app and its free.  This app locates the
nearest eatery offering gluten free food.  You either
enter the zip code or let it find your location, and it
will supply a list of nearby gluten free eateries with
directions, hours, phone and reviews. 

Gluten Free Apps Day 1

A great function of the cell phone, other than texting and
emojis, is its ability to provide us with helpful information
in seconds.  Many rely on apps to tell them where to eat,
what is gluten free and not.
Gluten Free Scanner app- Finding gluten free products can
take some time.  Many labels are long and tedious to read.
By the time you translate a box of soup, you forgot what's
on your list. 
This app is available in the app store and with a scan of a
barcode, it gives you a green check for gluten free or a red
exclamation mark for contains gluten.
It offers more than half million products and worth the $3.99.
I feel it is a great app to have.

Subsitutes For Wheat Flour In Recipes

Any one of the following may be substituted for 1 cup of wheat
flour in recipes:

• 1 Cup corn flour
• 3/4 Cup coarse cornmeal
• 1 Cup fine cornmeal
• 5/8ths Cup potato flour (10 Tbsp.)
• 7/8ths cup rice flour (14 Tbsp.)
• 1 Cup soy flour plus 1/4 Cup potato flour
• 1/2 Cup soy flour plus 1/2 Cup potato flour

For thickening, 1 tablespoon of wheat flour may be replaced by:

• 1/2 Tbsp. cornstarch, potato flour, rice starch, or arrowroot
• 2 Tbsp. of quick cooking tapioca

Baking With Gluten Free Flour

Here are some helpful hints on baking with gluten free flour.

1.  Rice flour and cornmeal tend to have a grainy texture.  You can
make a smoother texture by mixing the rice flour or cornmeal with
the liquid called for in the recipe.  Bring this mixer to a boil. Cool
and then add the other ingredients. 

2.  Always use soy flour with another type of flour, not as the only
flour in a recipe.

3.  Longer baking times and lower temperatures are usually required,
especially when the product is make without milk and/or eggs.

4.  When using coarse meals and flours in place of wheat flour, use
2 1/2 tsp. of baking powder for each cup of coarse flour to help the
product rise.

5.  Keep muffins or biscuits small for better texture.

6.  Keep cakes moist by frosting and storing in closed containers.

Is Your Gluten Free Diet Healthy?

We have already established, the gluten free diet is for
people with Celiac disease or are gluten intolerant.
In reality, diets that eliminate certain foods, tend to be
inadequate.  The gluten free diet is deficient in B vitamins
and phytochemicals, that help regulate metabolism and
cholesterol levels.
Here are a few questions to ask yourself, if you are
following a healthy gluten free diet.
1.  Are you choosing whole grains?  When possible
use whole grain gluten free products.  These tend to
be higher in fiber and vitamins.  Use brown rice over
white rice.
2.  Are you eating balanced with variety?
Try and eat from all food groups, healthy grains,
protein, fruits, and vegetables.  Try and eat from these
food groups at each meal.  If any questions arise, best
bet see a Registered Dietitian for assistance.
Make sure you follow up with your doctor for blood
work, check for vitamin deficiences.  If needed
supplements should be taken.

What If A Gluten Free Diet Isn't Working?

You are following, what you think is a gluten free diet,
however, you still don't feel great.  You may still be
eating gluten, or ingesting small amounts.
It may take some time to feel great, but once all gluten
is removed, you'll notice a difference.  Hidden sources
of gluten include additives made with wheat, such as
modified food starch, malt flavoring, and stabilzers.

You also need to look at your home enviroment, for
cross contaimination.  You will need your own toaster,
butter and any jar where a knife goes.  If not a gluten free
house, it is easy to have cross contaimination.
Once all of this is in place, your symptoms should disappear.

Avoiding Gluten

A gluten free diet is your only treatment for Celiac. 
However in addition to food, gluten is found in many
medicines and non food items.  You need to ask and
 inquire about any over the counter medicines, vitamins
 and prescribed pills.  Gluten can also hid in herbal and
 nutritional supplements.

Other concerned products are cosmetics, mainly lip
glosses and lip balm.
Some toothpastes and mouthwashes contain gluten,
and lastly communion wafers.  These are just some
 of where gluten hides.  Reading labels can help, and
using products that state gluten free.  If a product isn't
labeled then call company for ingredients.

Gluten Free Diet And Dermatitis Herpetiformis

Dermatitis herpetiformis is an itchy, blistering skin
rash.  These symptoms improve with a gluten free
diet.  If gluten is ingested, the rash usually comes
back.

There are medicines to help with the rash, these
usually improve the rash.  The intestinal damage
is still there, a gluten free diet  should be followed.

Even when you follow a strict gluten free diet, the
rash may take months or a year to fully heal.
The key is getting a diagnosis as early as possible,
to avoid too much damage.

How To Avoid Gluten

The only treatment for Celiac disease is a gluten free diet. 
Gluten is a protein found naturally in wheat, barley, and rye
that triggers a reaction if you have Celiac disease.
Symptoms improve for most people when following a gluten
free diet. 

Recently, stores and restaurants have added many gluten free
foods and options.  A Registered Dietitian can assist you with
label reading, making healthy food plans, and overall
your new healthy lifestyle.

The small intestine usually heals in about 6 months in children.
In adults complete healing can take years.  Once healed, the villi,
which were damaged by the disease, regrow and will absorb
nutrients from food into the bloodstream normally.

Gluten Free Eating

Gluten free eating is a popular trend in the United States,
 with  approximately 30% of adults are eating gluten free.
 But is it really necessary, or is this a fad that will fade? 
That answer we just don't know.

So who should be eating gluten free?
People with Celiac disease must eat 100% gluten free.
People with a wheat allergy must eat wheat free and may
 need to eat gluten free.People with gluten intolerance may
 also need to eat gluten free, if they have symptoms when
eating gluten.

So if eating gluten free helps your joint pain, headaches and stomach
issues, then continue.  It is worth it to you, to see your doctor and get
a diagnosis.  In some cases it can take up to a year of gluten free eating
to feel better.

The Great Oat Debate

When eating gluten free, many grains are a definite no, however
why are some  people with Celiac unable to eat oats?

One main reason is cross contamination.  In most factories oats
are processed with other grains. They are processed on same equipment. 
Oats are also grown in fields next to wheat, rye and barley. People think
 the answer is easy, just eat certified gluten free oats, right? 

This brings us to another issue, some people with Celiac
still can not eat certified gluten free oats.  The culprit could be
avenin, a protein found in oats that is similar to gluten
in wheat.

It depends on the person, if oats bother you, best bet stay
away from them.  My suggestion regardless, only use
certified gluten free oats, if tolerated. 

Gluten Free Resolutions For The New Year!

It is that time of year again, everyone makes a resolution or two.  Here are a few that people with Celiac should make.  I feel the hardest part of having a food allergy is not really the food, it is the entire social aspect that comes with food.  I know my son feels I am obsessed with his gluten allergy, however I feel responsible for it.  Here are a few resolutions I will keep in 2017 and all with gluten allergy should too. 

1.  Eat naturally gluten free foods.  Eat fresh vegetables, fruits, and meats.  Avoid processed, packaged foods.
2.  Carry some snacks and food with you.  There will be times of hunger, and no gluten free choices.  In these cases, you need to be prepared.  Teach kids never to be embarrassed. 
3.  Educate people on your disease.  The more people know, the more they will understand. 
4.  Always look out for hidden gluten, and cross contamination.

Here's to a gluten free 2017!

Happy 2017!!!!!

2017