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