Nutrition & Wellness for Life

Research has shown that those with Celiac or who follow a gluten free diet may benefit from certain nutritional supplements to help guard against common deficiencies caused by malabsorption.

Celiac disease is an autoimmune condition that causes degradation of the finger-like projections, called villi atrophy, in the intestines which leads to painful inflammation after ingesting protein found in wheat, barley and rye - gluten.  This makes it much more difficult to absorb certain nutrients from food and even most supplements.

Whether you are a newly diagnosed celiac disease patient or are following a gluten free lifestyle for other reasons, you may have a number of nutrient deficiencies including iron, zinc, vitamin D and several B vitamins. In addition, you may be falling short on fiber, calcium and magnesium; due to many gluten free products not being enriched or fortified with these nutrients.

Not everyone with celiac disease will have the same nutrient deficiencies due to several factors that affect the likelihood of nutrient deficiencies; including the length of time you have had celiac disease prior to being diagnosed, the extent and location of damage in the small intestines, the degree of malabsorption of nutrients, any medications you were or are taking that block nutrient absorption and other factors related to health.

Common Nutrient Deficiencies:

1. Folic Acid - folate levels are lower in gluten-free products, works with B12 to make and maintain cells


2. Vitamin B12 - B12 deficiency is common, increasing with age, but even more common in Celiac.  Some studies show a direct correlation between Celiac and B12 deficiency.


3. Vitamin B6 - Involved in over 100 enzyme reactions, mostly protein metabolism.  Those with Celiac absorb less of the B6.


4. Vitamin D - Very important for absorption of calcium.  Decrease in the function of the upper intestines, common in Celiac, can compromise vitamin D activity and function and therefore absorption of adequate calcium.  Vitamin D also supports the immune system and may also reduce inflammation in the intestinal tract.


5. Calcium & Magnesium - Bone disorders are common in celiac disease with osteoporosis in over 25% of all patients at time of Celiac diagnosis and 40% with osteopenia.  Risk of fracture is 30% higher.  Many who follow a gluten free diet are also dairy free or lactose intolerant, making it even more difficult to get adequate calcium.


6. Iron - Iron deficiency anemia is the most common extra-intestinal symptom of Celiac. May be corrected after following a gluten free diet.  Always get tested before taking an iron supplement.


7. Fiber - Often a gluten free diet is lacking in fiber as well, especially if completely grain free.  A prebiotic fiber may be helpful for both providing added fiber and growth of good bacteria.

How will you know if you have a nutrient deficiency? Talk to your gastroenterologist about your concerns and get tested. Research shows that some nutrient deficiencies in celiac patients are evident even after years on a gluten free diet (which can reverse some of the villi atrophy, the cause of nutrient malabsorption). However, adherence to the gluten free diet and use of dietary supplements when indicated will improve health and may help reverse nutrient deficiencies.

Look for Certified Gluten Free Liquid Supplements

Many tablets and pill supplements contain a small amount of gluten as fillers and are also more difficult to absorb and digest for Celiac due to malabsorption.  A certified gluten free liquid supplement is a great choice - they absorb quickly and are easier to digest because they do not have to be broken down first in the stomach. 

References:
Doherty C, Dennis M. Nutritional Supplements for Celiac Disease: What You Need to Know. New England Celiac Conference 2011.

Malterre, Tom, MS, CN. Digestive and Nutritional Considerations in Celiac Disease:  Could Supplementation Help? Alternative Medicine Review Volume 14, Number 3, 2009.

Following a gluten free diet is not easy.  Many, many items we digest every day have gluten in them, from soy sauce to dressing to vitamins and supplements.  It's time to become a food detective!  

If your physician tells you that you must remove gluten from your diet it is time to become a food detective. While wheat, rye and barley as well as foods made with these grains, breaded chicken patties for instance, are the most obvious foods that contain gluten, there are many more. And, those with celiac disease, in particular, may need to be cautious about foods that do not naturally contain gluten, but have gluten in them either through cross contamination or by being processed in a facility that processes wheat.

Beware of cross contaminated products
For instance, oats are naturally gluten free but oats are sometimes contaminated with gluten due to environmental factors, like wind, that spread bits of neighboring wheat, rye or barley crops onto the oats. And, if you turn over the package of your favorite “gluten free” potato chips, nutrition bar or other food, you may notice this: “processed in a facility that also processes wheat” – something that could be a major issue for those with celiac disease. In addition, gluten is also in a variety of medications, vitamins and supplements and other products that you wouldn’t normally suspect. Therefore, it is important to pay close attention to foods and other products that may contain wheat, rye or barley.

NIH lists some examples here.  There are also many other website that list gluten free options for restaurants such as the Gluten Free Registry http://www.glutenfreeregistry.com/.

Look at complete list of ingredients
For vitamins and supplements, it's important to check each and every ingredient listed and check the brand website or call to make sure.  Many fillers and excipients used in pills and tablets do contain gluten or are manufactured in a facility with other gluten products. 

Luckily the Food Allergen Labeling and Consumer Protection Act (FALCPA) requires food labels to clearly identify wheat in the list of ingredients. For more information and updates on food labeling regulations concerning gluten, click here.

These inactive ingredients (excipients) should be further investigated to determine the gluten-free status of the product: 

• Wheat
• Modified starch (source not specified)
• Pregelatinized starch (source not specified)
• Pregelatinized modified starch (source not specified)
• Dextrates (source not specified)
• Dextrimaltose (when barley malt is used)
• Caramel coloring (when barley malt is used)
• Dextrin (source not specified, but usually by corn or potato)

Look for supplements that are 100% gluten free such as Wellesse Liquid Supplements at www.wellesse.com.  Because many gluten intolerant or Celiac sufferers can become deficient in nutrients such as calcium and vitamin D, iron and B vitamins, taking supplements may be a necessity.   

If you think you have celiac disease or gluten sensitivity, it is imperative that you get tested first, before taking gluten out of your diet. Why? If you stop consuming gluten and then get tested, the results of the test may be negative even if you have the disease.

The following is a plan that will help you make postive, achievable changes in your life (regardless of what these changes are).

Step 1: Decide, in detail, what you really want.

When you think about this, I want you to reach out on a limb and figure out not only what you want but also how it will affect your overall life. What does achieving this goal do for you? How will it make you feel?

You have probably heard about the power of positive thought and the power of your mind to help you direct your course in life. Go ahead and think big, think about and write down exactly what you want.

Step 2: Write down all of the reasons you will meet your goal.

Now that you know exactly what you want, it is time to write down what will make you successful. What do you have (personality traits, physical abilities, brainpower etc.) that will help you out along the way? Are you relentless? What obstacles have you overcome in the past and what have you achieved in your life?  (You may be surprised by what you have already achieved!)

Step 3: Figure out who or what, can help you achieve your goal.

You will run across people who tell you that you can’t or you shouldn’t (and these are people you should spend less time around or stick to other conversations when you are around them). But, now it is time to figure out what people in your life believe you can meet your goals. Who lifts you up and is a consistent positive influence on your life? Now ask yourself how you can spend more time around these people.

Step 4: Break your goal into reasonable steps

If you have a very long-term goal – say dropping 100 lbs or becoming a CEO when you just started your very first job, now is the time to break down your goal into reasonable steps and set a time stamp for each one. Write these down, make sure they are realistic and, if you have others around you who are supporting and cheering you on (and you should) tell them your steps along the way.  It's important to have a support team.

Step 5: Move forward

Now is the time to take off, reach for your goal because there will never be a better time to start than right now. If you wait you will look back and wonder why you didn’t do something sooner. Sure, your course along the way may change but the most important thing is to maintain your vision and move forward. Because yesterday is behind you and your dreams for tomorrow are waiting with open arms.

Which step are you on or what is your goal for change? 

As you are starting of the New Year with goals for a healthier lifestyle, make sure to do what's best for you, not what everyone else is telling you or doing.

My friend (and colleague) Joey often says: “do what’s easy and works.” It may sound like a simplistic statement yet it is actually quite profound. Many people feel as if they have to make a drastic overhaul to their diet, their life or their exercise program or they shouldn’t bother changing anything at all. However, if you take this approach – “do whats easy and works” - you will reap the rewards of doing something as opposed to doing nothing and staying the same. 

In addition, try taking the easy approach. If you were to do one easy thing to improve your health today what would it be? Once you’ve mastered one (give it several days to a week’s time), move on to another one. This approach is so simple, yet effective and empowering that you’ll soon realize there is no “perfect” ideal to live up to when it comes to diet and exercise but the most important thing is to move in a positive direction every day.

Here are a few easy things you can do to improve your health.

• Drink 8 (or more) glasses of water daily - bring water with you wherever you go

• Get 7-9 hours of sleep per night (teenagers and those who exercise strenuously may need more)

• Eat vegetables with every lunch and dinner

• Go through your refrigerator and throw out anything that has expired or has been left in there too long or is high in calories or saturated fats

• Do the same thing with your kitchen cabinets (give unexpired, non-perishable items to your local food bank)

• Make the switch to higher fiber foods (brown rice, higher fiber cereals, whole grain bread)

• Eat or drink 3 servings of dairy or dairy alternatives per day (with calcium and vitamin D)

• Sit down with no distractions for at least one meal per day - chew slowly!

• Take a dietary supplement that may improve your health especially a multivitamin and vitamin D3

• Accept the fact that you don’t need to do everything at once

• Always take the stairs

• Fit in 10 minutes of walking at lunchtime

If you take this approach you will soon realize that what once seemed insurmountable now seems like something you can tackle, one improvement at a time.

Which one are you going to start today?  Next week?  Next month?  It doesn't matter, just do one at a time and you will get there easily!  

 

Stop putting if off til next week, next year, next....

Over the course of time surely you’ve heard people say, “I’m going to start dieting on Monday.” Or, “I’ll start house hunting after…. “ For some reason many of us have it programmed in our head that we can’t handle too many things at one time or that there is a “perfect” time for change.

“After the kids are out of the house.”

“When my youngest turns 5 and goes to Kindergarten.”

“After I’ve saved x amount of money.”

“After the Holidays.”

Though New Years resolutions serve a purpose – the start of a new year signifies change and a renewal of hope for better things to come, you can create a resolution on any day at any time. Let’s say it’s Wednesday, January 25th at 1:08 pm and you just now fully accepted the fact that you want to make a drastic career change or to get healthy.

Why wait to get started when you can start now researching online, getting more information, buying healthy foods, that you can take to jump-start your switch? Because there is one thing I’m sure of – there is no “perfect” time.

Most of us will always have a “to-do” list that we never actually get to the bottom of before more tasks are piled on. And therefore, you are better off getting started now rather than waiting because years down the road you’ll wonder why you didn’t start sooner.

In the words of Nike “Yesterday you said Tomorrow.” Never wait  to make positive changes in your life because the sooner you get started the more time you will have reaping the rewards of your resolution!

Are you going to start today?  Why not? 

We are over two weeks into 2012. Did you make any New Year’s Resolutions? If so, where are they now? Are you well on your way or do you feel like you’ve fallen off the wagon?  If you aren’t where you want to be, here’s how to get back on track:

1. Figure out why you fell off track
Is your resolution really a priority in your life? If it isn’t, what do you need to change to place it at the top of your list?

2. What excuses are making?
Time is a common one but we all have the same amount of hours in our days – something that is never going to change. So if you are putting other things first, figure out what you can do less well or delegate to others. Can you kids (or a maid) help with cleaning the house? Is there someone at work who can help you out so you aren’t staying there after your workday should be finished?

3. Did you outline SMART goals and write them down?
A dream is just a dream until you write it down and outline an initial path to get there. Though you don’t need to see the entire path from start to finish and you may change direction as you go, it is a good idea to have a time line and the first few steps figured out.

SMART Goals are specific, measurable, achievable, realistic and time-sensitive. So for instance, let’s say you want to improve your health – that goal alone isn’t specific enough. Instead, here are more specific and measurable goals:

• Lose 50 lbs
• Lower my cholesterol to within normal limits
• Decrease my blood pressure through diet and exercise
• Exercise 4 days a week

Now place a time-stamp on your goal or mini goals.
For instance you may want to lose 10 lbs by April 1st. And finally, figure out how you are going to get there – what do you need to do to support your efforts? Who can help you?

And finally, the very last step – you must believe that you can make a change. If you don’t believe it, how will you ever achieve it?


Comments on what has worked for you? 

Though many people avoid gluten thinking it is “the new dietary evil,” you should only  shun gluten if you have celiac disease or you are gluten sensitive (intolerant). However, these two conditions are very different and prior to cutting gluten out of your diet, it is imperative that you get a firm diagnosis for either. Here’s why:

Celiac Disease
Celiac disease is a genetic disease that damages the small intestine leading to malnourishment.

The culprit in celiac disease is the protein gluten, which causes an autoimmune reaction that destroys the villi in the small intestine – the finger like projects that help our body absorb nutrients from the food we consume. When villi become destroyed our absorption of certain nutrients is impaired, which over time can lead to anemia, osteoporosis, miscarriages and other complications from long-term malabsorption. If diagnosed with celiac disease, the only treatment is strict avoidance of the protein gluten, found naturally in wheat, rye and barley as well as foods and drinks containing these grains in addition to a number of other foods, beverages and products you may not normally think of including medications, lip balms and dietary supplements.

Though no two cases of celiac disease are alike, some of the signs and symptoms associated with celiac disease include:
• Bloating
• Stomach upset, gas
• Itchy, blistering skin rash (dermatitis herpetiformis)
• Joint pain
• Muscle cramps
• Skin rash
• Mouth sores
• Tingling in the hands and feet (neuropathy)
• Complications associated with long term malabsorption including anemia and osteoporosis
• Stunted growth in kids
• Weakness and fatigue
• Weight loss
• Missed menstrual cycles

Experts believe only 5-10% of those with celiac disease have been diagnosed. If you think you have some of the symptoms of celiac disease, it is imperative that you continue eating foods that contain gluten prior to seeing the doctor and getting tested. If you avoid gluten and then get tested you may have a false negative. To read more about celiac, click here.

Gluten Sensitivity or Intolerance
Gluten sensitivity is very different, and much more prevalent, than celiac disease. According to the Center for Celiac Research, approximately 6% of the U.S. population may suffer from gluten sensitivity. Though gluten sensitivity leads to some of the same symptoms associated with celiac disease including abdominal pain, fatigue, headaches, brain fog and tingling in the extremities, it doesn’t destroy the villi in the small intestine. If you think you have gluten sensitivity, again, keep the gluten in your diet and go to a gastroenterologist for examination and testing.


Nutrient Deficiencies and Supplementation
Common deficiencies found in Celiac patients and those with gluten sensitivity are calcium and vitamin D (especially in those that are also lactose intolerant), iron (causing anemia), folate, protein, magnesium, and phosphorous with iron-deficiency anemia being the most common.  B vitamins and vitamin K may also be deficient.  Gluten free multivitamin, calcium and vitamin D, iron and B Complex supplements may be needed in a gluten free diet to ensure adequate essential nutrients each day.  Fiber is also important to prevent constipation when starting a gluten free diet. 

Wellesse Liquid Supplements are all gluten free and are a great option because they are easy to swallow and absorb quickly.  Many medications and supplements use a filler or inactive ingredient such as food starch that contains gluten.

Changing your environment to one that is geared to success isn’t as challenging as you may think.

Some people are born with an advantage. Maybe their family is wealthy and can buy them the best education and lessons around. Others are born with a high IQ or are gifted and talented. Or maybe you know someone who was born with a physical build that has enabled them to become a standout athlete (along with hard work of course). But for the majority of us, making your dreams come true and changing your life has a lot more to do with mind over matter than it does any special genetic advantage.

Seek the Positive People in Your Life
Surely you’ve heard this before – you are the company you keep. And, Oprah, Dr. Phil and others constantly talk about getting the negative people out of your life or at the very least, minimizing your time in their company. If you spend a good bit of time around people who complain constantly, their outlook on life is bound to rub off on you. So, seek out those who encourage you, expect the best from you and cheer you on along the way. Your friends, family and colleagues should be rooting for your success and not putting limits on what you can do and achieve.

Talk Yourself Up!
Looking at the company you keep should be step number one. However, there’s more to making your environment one that will foster success. The next step should involve how you talk to yourself. Do you find that you get frustrated easily, call yourself stupid or disorganized or talk yourself up? Negative self-talk will get you nowhere. Put sticky notes up, pinch yourself every time you put yourself down, do whatever it takes basically to make sure you start being your own advocate!

Take Inventory of Your Life
And the third step to changing your environment involves taking inventory. Think of what you do, your job or career and whether or not it really makes you happy. Is this what you think you are meant to do? If not, what would you do if you never had to worry about getting a paycheck? Can you move in the direction of that job or career? If making a change isn’t feasible right now, is changing job descriptions or positions in your current company an option?

After all, doing what you love will make every day better.  And remember - who you are is up to you - now do it!

Shopping, cooking, parties – all can get in the way or be used as excuses not to exercise this season. However, there are plenty of ways to keep up your exercise routine this time of year with non-exercise options!

What is non-exercise?
It is activity that counts by helping you burn calories, but isn’t true exercise. For instance, raking your yard, cleaning your house (work fast!) and mall walking are all good activities that will help you burn calories while also helping you knock-out necessary holiday tasks.

If you really want to measure your “extra” physical activity this winter, strap on a pedometer.  A study in the Journal of the American Medical Association examined 26 studies that evaluated pedometer use and various physical activity and health outcomes.  They found that simply using a pedometer was associated with significant increases in physical activity (26.9% over baseline values) and that pedometer users significantly decreased their BMI.  In addition, having a specific goal, say 10,000 steps per day, was an important predictor of increased physical activity. So buy a pedometer, set a goal and get moving. That way, even if you don’t make it to the gym, you will at least feel good about having moved your body throughout the day!

Non-exercise Options:

• Park as far as you can when shopping
• Take the stairs instead of elevators
• Walk an extra loop around the mall before you start shopping
• Take a walk at lunch while at work
• Do a "speed" clean while doing housework to get heart rate up
• Go skiing, snowshoeing or other winter activity - it's fun at the same time!
• Walk to your neighbor's holiday party instead of driving
• Have fun with the family - play ping pong or a quick game of PIG

If you are worried about your weight this holiday season but can’t seem to find time to fit everything in, try adding activity wherever you can. The extra steps will add up, keep your energy levels high and help you maintain your weight!

Need a little boost of energy?  Try taking a liquid B Complex supplement to help with energy metabolism and reduce the effects of stress too.

Happy Holidays Everyone!

Are you worried about over-eating during the holidays?  Here are a few survival tips to get you through without tipping the scales.

Most of us let up a little when it comes to eating over the holiday season.  And by all means, we should be able to enjoy stuffing, a slice of pie and our favorite holiday treats. Here are a few strategies you can use to keep the weight off and your body healthy while still enjoying yourself this holiday season:

Moderation is the Key!
Moderation means it isn’t necessary to gorge on shortbread cookies just because they come in cute holiday shapes this time of year and are sprinkled with red and green sugar. It also means you probably don’t need second and third servings of pie, casserole and other yummy but unhealthy foods. If the thought of leaving without getting just a little more of your favorite dish bothers you, ask the host for a plate or single small serving of her famous pecan pie to go and then save it for the next day.

Alternate Healthy Eating with Traditional Holiday Eating
This method works very well. Eat healthy foods 90% of the time and save room for a few cocktails and goodies this December the other 10%. Here is how it works:  when you are not at a function, party or business dinner, eat healthy foods (if you are in a rush, grab good choices at quick service restaurants or the lunch counter at Whole Foods).  The rest of the time, allow yourself to eat what you want only until you are satisfied (not stuffed).  Take only small portions of the unhealthy foods and larger portions of the good, like green salad or vegetables (not drenched in salad dressing or sauces).

More Matters
Load up on fruits and vegetables. In fact, reach for them (or soups made from them, like butternut squash soup for instance), first, before you eat the rest of your meal. The fiber and water content of produce will make you so full, you won’t have room for every sweet treat you see!

If you are worried about the holidays and food you will be surrounded with, fear not. Allow yourself to eat your holiday favorites while sticking with healthy eating (and exercise) most of the time and you should get through the season unscathed.

Remember to Take Your Vitamins!
Holidays are so busy it's easy to forgot to take your daily essential supplements, but this can easily lead to feeling run down and even getting sick.  Write yourself a reminder note or email so you , cold months.  If you need a little extra energy, try a liquid B complex with extra B vitamins.  All provide essential nutrients to keep you healthy through the holiday season.

Tired of dieting?  Ditch it!

There are many different ways you can lose weight from counting calories to incorporating “food rules” into your life (“don’t eat after 7pm” is an example of a food rule). And most methods work if you actually follow the plan. Therefore, the best way to lose weight is by trying something that is doable (be realistic here) and fits your lifestyle.

If you are at your wits end with diets it’s time to not diet. If the thought of not being accountable to the scale or a weight loss class terrifies you, stop and think about whether or not what you have been doing has worked. If the answer is no then trust me, it’s time for a drastic change. And that change involves letting go of the dieting crutch.

Why should you ditch dieting? Dieting for some people places entirely too much focus on the scale as opposed to overall health. In addition, dieting can lead to thoughts of deprivation and subsequent overeating “forbidden” foods. So how do you “un-diet”?

Follow these easy steps:

• Throw your scale out (or donate it)
• Spend less time around chronic dieters and chronic over-eaters
• Stop counting calories and instead focus on eating healthier, yet delicious, foods
• Take the time to enjoy your food. In our rushed society we eat in front of computers, the TV and even in our car. Yet research shows that simply taking the time to eat without distractions can help prevent overeating.  Chew each and every bite slowly before swallowing. 
• Find exercise that you enjoy. We shouldn’t view exercise as “punishment” for eating too much but instead a way to improve our health and improve our overall disposition.  If joint pain is keeping you from exercising, try a liquid glucosamine and chondroitin supplement for joint health. 
• Pick up a copy of the book Intuitive Eating – this is the go-to guide to helping people ditch dieting.

If you've had bariatric weight loss surgery, you know that is just the beginning of your weight loss journey.  Learning how to eat the healthy way can be difficult but necessary.  Be sure to consult with your dietitian or doctor about your food intake.  You will also need to take essential supplements such as calcium and vitamin d supplements as well as iron and B12 due to decreased absorption after weight loss surgery.

Best wishes on your Successful Weight Loss Journey!

Did you get off track this summer because of hot weather and summer vacations?  Fall is a great time to get back into a fitness routine. 

Pick an activity you like
The cooler weather makes Fall an ideal time to start a walking routine or other outdoor fitness activities (boot camp anyone?). So, how do you start? First, figure out an activity you will stick with – what do you love doing? Next, determine if you have the motivation to do something on your own or if you are more likely to go to a class, walk or join a team if you have company by your side.

And finally, choose something close by and convenient. If you hate getting up early in the morning and working out as soon as you jump out of bed, a 5 a.m. class at the local park isn’t a good option for you. Likewise, if nighttime means you are busy with dinner, helping with home and putting kids to bed, you may need to find time during the work day to get extra steps or take a class.

These three factors are very important in determining if you will actually stick with a fitness routine. Therefore, when considering what to do, don’t listen to others about the best time of the day or the best type of exercise for burning fat, instead, do what’s best for your lifestyle and an activity you’ll enjoy for years to come.

Fall is also a great time to get back to taking your daily essential supplements such as Vitamin D and a multivitamin.  This will help support your immune system all winter long for daily health and wellness.  Try a liquid B-Complex for sustained energy and stress. 

What is your fitness routine for the fall?

Have you had your 5 servings today?

Many people do not consume enough fruits and vegetables in their diet. But, getting your daily dose of produce can have a tremendous impact on your health by helping you maintain a healthy weight, get an adequate amount of dietary fiber, and help you meet your vitamin and mineral needs.

To get more, it’s time to think outside the box.

There are a variety of ways to eat your fruits and vegetables. You can buy fresh, frozen or canned fruits and veggies or even look for packaged foods (microwavable meals, bagged meals and more) that contain fruits and veggies. Reach for convenience when time is tight and then, when you have a little more time in your schedule, hop on line or break out a cookbook and find new ways to prepare produce. Also, make it a habit to try a new type of produce each week (or one you rarely eat).

Increase Variety
So for instance, if you typically reach for broccoli, opt for asparagus. Or, if you tend to reach for apples, pick up cherries or peaches instead. Increasing the variety of foods you eat will not only keep your taste buds satisfied, but, it will also help you consume a wide variety of nutrients and antioxidants!

Local Farm Share or Farmers Market
If available in your area, sign up for a weekly or bi-weekly delivery of farm produce.  Some allow you to choose what you get and others give you whatever is readily available.  This is a great way to try something new and different like kale, mustard greens, garlic scapes, purple carrots and more.  Think of it as a new adventure for you and your family.  Get the kids involved so they are excited to see what's in the box each week.

What is your favorite vegetable or fruit dish?  Share your recipe here! 

Here is a great one for vegetable lasagna - http://allrecipes.com/recipe/hearty-vegetable-lasagna/detail.aspx

3 Tips for a nutritious school lunch.

As summer comes to a close, it’s time to think about getting your children off to a great start this school year with a delicious, nutritious lunch that kids will get excited about. How can you pack a great lunch, on a budget, to keep your child healthy and the food they eat safe from harmful bacteria? Follow these three easy tips below:

1) Keep hot foods hot and cold foods cold.
According to a recently published study in the journal Pediatrics, 99% of preschoolers lunches tested were kept at unsafe temperatures, which can create a breeding ground for bacteria and food-borne illness. To keep your child’s lunch safe, keep cold foods less than 40 degrees F and hot foods above 140 degrees F with containers that are made to hold food at the proper temperature. Look for stickers on the container that indicate the food will stay hot or cold for several hours. Also, think about incorporating foods in your kid’s lunchbox that can be kept at room temperature. Try the old standby – peanut butter and jelly or try a different nut butter such as almond butter. Other good options include: aseptic packaged milk (or calcium and vitamin D fortified rice, soy or almond milk), whole grain cereal, fruit, vegetables (wash them first) and hard cheeses that come in their own individual packs.

2) Get the most nutrition bang for your buck
Most kids fall short on a number of nutrients (vitamins A, C, K, E, calcium, magnesium, potassium, dietary fiber). Don’t worry you don’t need to remember a laundry list of nutrients. Instead, focus on incorporating these types of food in your child’s day: dairy or calcium and vitamin D fortified dairy alternatives, fruits and vegetables, meat or meat alternatives (hummus, peanut butter, beans) and fortified cereals.

3) Snack Smart
Seventeen percent of our children in this nation are obese, making it very important to teach children how to snack smart. When possible, incorporate nutrient-rich foods into your child’s snacks – such as yogurt parfaits, fruit, veggies with dip, whole grain bread with peanut butter. Or, give your child reasonable portions of healthier alternatives to typical snacks.

Start the day off right too!
Make sure your child also starts off the day with a nutritious breakfast.  Research has shown that kids who eat breakfast are more alert and do better in school.  Consider giving them a daily multivitamin and or liquid vitamin D supplement also to ensure they get all the essential nutrients needed even if they don't eat all their lunch.

Constipation is the most common gastrointestinal complaint in the U.S.

For years the standard remedy for combating constipation involved drinking plenty of liquids and consuming an adequate amount of fiber every day (women need at least 25 grams per day and men need at least 38 grams per day). And, that is great advice however; diligent intake of fiber and staying adequately hydrated does not always relieve the problem. And, constant use of laxatives, suppositories or stool softeners is no way to live.

Other issues that may be contributing to your constipation:

• Certain medications can cause constipation
• Irritable Bowl Syndrome
• Lack of physical activity
• Abuse of laxatives
• Life changes – pregnancy, surgery, travel
• Specific diseases or conditions
• Problems with intestinal functioning
• Food allergies
• Changes in gut flora (bacteria)

If you have unresolved constipation, see a physician who will help look beyond the obvious (hydration and fiber) to help your bowel habits return to normal. For more information about constipation, check out information from NIH’s National Digestive Diseases Information Clearinghouse.

Nutritional Supplements
There are many fiber supplements on the market and most contain just that - fiber.  These can help some people who are only lacking fiber in their diet.  However, as stated previously, just adding fiber may not be enough for some.

Looks for a liquid supplement containing not just soluble fiber, but prebiotics and aloe vera that works to balance the digestive system and help regularity.  This will help support and grow the healthy bacteria in the gut flora and soothe the digestive tract.  Soluble fiber helps to keep food and nutrients moving through your system.

Diet
Certain foods may cause constipation as well.  Try eliminating certain foods to see if symptoms improve.  Some foods can also help with regularity especially those high in fiber.  Try adding more fruits and vegetables or high fiber breads and cereals to your diet.  This may take a bit before you start noticing any changes but stick with it for at least a month.

Proper nutrition and physical activity are both so vital to your kid’s self esteem, health and well being that the First Lady created the Let’s Move campaign in an effort to reduce the rate of childhood obesity and promote healthy habits in our children. In fact, the Let’s Move website has a wealth of information on how parents, schools, churches and camps can help get kids moving and improve the nutrition habits of our children.

How can you help your overweight child? Follow these steps:

• Be supportive by listening to your child’s thoughts and feelings about their weight and letting them know that they are loved, special and important at any weight.

• Be a role model. It’s no secret that kids pay close attention to the words and actions that come from the adults in their life. Model good eating habits and physical activity. And, be sure to model a healthy body image by speaking positively about your own body in front of children and avoiding talk about diets.

• Encourage healthy eating. Focus on the positive by encouraging healthy snacks and meals. Have nutritious food available for kids and involve them in grocery shopping and meal planning. Be sure to include plenty of nutrient rich foods in your child’s diet. Many kids are falling short on calcium and vitamin D, two nutrients critical for bone health as well as potassium, magnesium and fiber. Obese children should be monitored for vitamin D status as they may be more likely than normal weight kids to have low vitamin D levels.  Try giving them a liquid vitamin D supplement to ensure they get adequate amounts each day.

• Encourage Physical Activity. Physical activity should be a family affair. Ride a bike with your kids or take them for a hike through wooded trails. Make family outings active by incorporating play – anything from shooting hoops to visiting your neighborhood pool. Also, sign your child up for a sport or activity so they learn to love moving their body and also appreciate what their body can do!  Summer is the perfect time to get outdoors and have fun with the kids while exercising at the same time.

Our gastrointestinal tract is sometimes an afterthought. We can’t see it and therefore many of us assume things are moving along just fine until we are alerted otherwise. But, there are a number of things that may be out of balance with your GI tract if you aren’t paying close attention or simply ignoring signs and symptoms. And, if you want to ensure that your digestive system is functioning smoothly, pay close attention to the little microbes living there. After all, there are a number of things that can go wrong with your gut bacteria.

Small Intestine Bacterial Overgrowth (SIBO)
One issue that is gaining more awareness is small intestine bacterial overgrowth. SIBO can lead to a number of symptoms such as gas, bloating and abdominal pain. How do you know if you have SIBO? If you have a hodgepodge of gastrointestinal symptoms that have gone undiagnosed, it may be worth getting a lactulose breath test to examine for SIBO. A disruption in the balance of bacteria in your gut may also contribute to irritable bowel disease, irritable bowel syndrome, food allergies and alterations in immune functioning. 

Probiotics/Prebiotics for Healthy Bacteria
So how do you know if probiotics will help? First, you will need to take a probiotic strain and species that is specifically designed to help the issue – whether it is immune system functioning or IBS. Try it for at at least a month and determine if your symptoms have improved. You can also try a prebiotic. Prebiotics are a specific category of carbohydrates that alter the composition and metabolism of gut bacteria. Always talk to your physician first though if you have any symptoms that you think may be related to altered gut flora.

As a vegetarian you take health seriously. But, are you getting enough of the key nutrients that vegetarians may fall short on? There are many but Vitamin D is a very important one and many people, especially vegetarians, fall short of their daily needed intake.

Vitamin D is made by the body upon exposure to UV rays from the sun. However, if you wear sunscreen, and by all means you should unless you don’t mind skin damage, wrinkling and sunburns, your body won’t get as much UV light as it needs to process vitamin D. Skin color (melanin protects skin from UV light), smog, cloud cover, season and age (elderly individuals do not manufacture vitamin D as well as younger adults and kids) also affect this process.

Other sources of vitamin D include fortified milk, some yogurts (also fortified), salmon, mackerel, tuna fish, and fortified orange juice, soy, almond and rice milk. But, here’s the kicker, though you can get vitamin D from fortified dairy alternatives, these beverages are fortified with a vegetarian form of vitamin D, vitamin D2. And, studies indicate that the vegan-friendly vitamin D2 does not raise the body’s stores of vitamin D nearly as well as vitamin D3 does.  Plus, you would have to drink 10 glasses of fortified milk per day to get the minimum of 1000 IU of vitamin d that your body needs.  That's a lot of milk to drink!

Vitamin D Supplements
A very easy way to get enough vitamin D3 each day is by taking a vitamin D3 supplement of at least 1000 IU.  Many experts are even recommending 2000 IU, depending on your risk levels and your other sources.  Try taking a liquid vitamin D3 supplement for fast absorption and ease of swallowing. It works great for kids too and older adults that have difficulty swallowing pills.

If you have digestive troubles, you aren’t alone. In fact, an alarming number of Americans suffer from any number of digestive ailments including upset stomach, gas, heartburn, constipation, diarrhea, irritable bowel syndrome and gallstones to name a few. And, each digestive ailment needs a different mix of remedies depending on the cause of the problem. However, there are some things you can do to improve your overall digestive health regardless of the issue you may be having:

• Eat smaller, more frequent meals
• Eat plenty of fiber. We need approximately 14 grams of fiber for every 1,000 calories we eat
• Drink plenty of water or other hydrating beverages (alcohol does not count!)
• Exercise regularly!
• Feed the good bacteria in your gut with prebiotics
• Maintain a healthy weight

Digestion affects your immune system
If you take good care of your digestive system, you may have fewer problems or less severe issues. And, after all, digestive health affects a number of aspects of your overall health. Approximately 70% of your immune system is in your gut and, your body’s ability to absorb vitamins and minerals depends in part on the health of your gastrointestinal tract. Therefore, even if you have issues every once in a while, take care of your GI tract daily!

Look for a digestive health supplement that contains fiber, prebiotics and aloe vera all in one.  Taken daily, this supplement will help to balance out your digestive system and protect against digestive issues.  Plus it has 5 grams of fiber per serving so it's an excellent source of daily fiber as well to help with regularity.