GLUTEN-FREE DIETS

Are you aware that only 1% off the population has celiac disease? And only around 8% of the population have any medical reason for eating gluten-free. Here are some tips about whether or not to eat gluten-free (frankly only when told to do so by a doctor, in my opinion):

Do go gluten-free if you have biopsy-confirmed celiac disease. Eating gluten-free in this case will prevent intestinal damage and help manage your symptoms of the disease.

Do go gluten-free if you have medically documented gluten sensitivity.

Do go gluten-free if your doctor told you to do so.

Don't go gluten-free thinking gluten-free foods are lower in carbs. In fact gluten-free foods often contain more carbs as sugar and other high carb ingredients are used to replace the wheat or other gluten grains. (Diabetics beware of this one. You don't need that extra sugar!)

Don't go gluten-free as a way to lose weight. If you do lose weight under such circumstances it is probably because you gave up crackers, pastas, breads, etc.

Don't make the mistake of thinking gluten-free foods are more nutritious. Most gluten-free foods are not enriched with the B vitamins and/or iron.

The Food You Eat....

 

This is so true. What you eat will determine your health. We all have various things that affect our health but what you eat will determine how much those things affect you!

THE IMPORTANCE OF CURCUMIN - TURMERIC - CURRY IN YOUR DIET

I am always suggesting that you 'spice up' your foods. Below are more reasons why I make that suggestion. According to laboratory studies, curcumin, the main ingredient in the spice turmeric, can fight against cancerous changes in healthy cells and slow the growth of malignant cells. There is also some evidence to suggest curcumin may offer protection against brain tumors. How do you get curcumin and thus turmeric into your diet on a regular basis? Learn to season foods with curry. Turmeric is what gives curry its yellow color. The bright yellow color of mustard also comes from turmeric.

Guilt-Free Snack

If you are looking for a guilt-free snack or you are having a craving for chocolate, try this for a quick snack. Spread 1/2 tablespoon of Nutella on a cinnamon graham cracker for a 115 calories snack.

STORE EGGS IN COLDEST PART 0F THE REFRIGERATOR

The experts recommend storing eggs in the coldest part of your refrigerator.  Note this does not mean in the door which is constantly opened and exposed to room temperatures.  Refrigerating eggs keeps them fresh and stops any bacteria from growing.  They also recommend using eggs within 3 to 4 weeks of purchasing. It is recommended that eggs be stored at a temperature of no more than 40 degrees.

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FOODS TO EAT AND AVOID IF YOU HAVE ACNE

If you suffer from acne, there are things you should eat plenty of and things you should avoid.  While most of the things teenagers are told will cause acne are just mistaken folklore, anyone with serious acne problems should avoid any supplements containing kelp and cut back on salt.  Unless taken under a doctor's supervision, high doses of B vitamins should also be avoided.  Stick with a healthy diet that includes plenty of fresh fruits and vegetables, whole grains, cereals, lean meat, poultry, and fish.

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HOW YOU EAT YOUR CARROTS DOES MATTER

Carrots are interesting vegetables.  Are you aware the sugar content in carrots rises dramatically when they are cooked?  Also, rather interesting is how you need to eat carrots to get the most beta-carotene from them.  James Olsen (Iowa State University), a leading expert on carotenoids is quoted as saying, "If you actually nibble on a raw carrot Bugs Bunny style, you absorb very little of the carotene--about 5 percent."  He goes on to say cooking the carrots makes 25 to 30 percent of the beta-carotene available, and pureeing cooked carrots allows your body to absorb about 50 percent.

 

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Vitamin E

Dr. James Duke, an authority on medicinal plants at the U.S. Department of Agriculture, said Vitamin E is a powerful, protective antioxidant.  Vitamin E is present in dark green vegetables and almonds, peanuts, tomatoes, black currents, blueberries, sunflower seed oil and especially in wheat germ oil.  Be sure to include some of these foods in your diet on a regular basis!

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PEANUTS

Did you realize peanuts are packed with protein, fiber, healthy fats and a whole host of other nutrients?  If eaten regularly, peanuts are linked with lower weight and a decreased risk of developing diabetes.  If you are already diabetic, peanuts should be added to your diet.

Caution:  We are talking plain peanuts here.  Once you add salt, candy coatings, etc, you have changed them from their healthy status.

Note: Some people are allergic to peanuts so this would not apply to them!

 

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HEATHLY EATING = DOING MATH

That's right; healthy eating is all about math!  We should subtract fat, count calories, divide portions, and yes, add. Tara Gidus, RD, a spokesperson for the American Dietetic Association, says, "Adding just one food to another can make a tremendous difference in your total nutrient intake and offer significant health gains."  Sometimes it's just the little things we toss in the pot that often yield the biggest benefits.  Below is a good example:

• Add parsley to all pastas.  Topping a dish of pasta with just 6 sprigs of fresh parsley gives a full day's worth of vitamin K, according to Marisa Moore, RD, an Atlanta based nutritionist and American Dietetic Association spokesperson.  Vitamin K is important for bone health.  Studies show that vitamin K helps prevent fractures and may guard against bone loss.

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