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.