Six Supernutrients That Can Transform Your Health

Imagine sustained energy… a flawless memory… perfect vision and hearing… and the physical endurance of someone half your age—all as you reach fifty, sixty, seventy and beyond.

This may sound like an unreachable fantasy. But there’s no rule that says your health has to fall apart once you reach middle age—especially not when a carefully chosen combination of the right phytonutrients can provide you with comprehensive protection against all of the most common pitfalls of aging …and add years of vitality onto your life in the process.

Take turmeric, for example: This is the spice that gives curry its kick—but it’s also a clinically proven antioxidant powerhouse. Turmeric—and more specifically its primary constituent curcumin—has been tested with great success against of number of inflammation-related conditions, including psoriasis, chronic pancreatitis, inflammatory bowel and eye diseases plus rheumatoid arthritis.1

Green tea is another powerful life-extending nutrient—rich in a number of health-promoting polyphenols, including the powerful antioxidant epigallocatechin-3-gallate (EGCG). Extensive research shows that, among other benefits, green tea can help to balance blood sugar and insulin levels, fight inflammation, protect against stroke-related brain damage and increase cognitive function plus help to prevent atherosclerosis resulting from elevated LDL cholesterol.2-8

Grape seed extract is a good source of a class of phytochemicals called proanthocyanidins and has emerged as another key anti-aging staple. Studies show that this antioxidant compound can support healthy blood pressure and cholesterol levels, reduce plaque-causing lipid peroxidation, inhibit clot-forming platelet aggregation and reduce inflammation.9-11 Other notable benefits of grape seed supplementation include accelerating wound healing and supporting skin health.12-13

As the most popular staple of the “French paradox”—that is, the phenomenon of low rates of coronary artery disease paired with a diet rich in saturated fat—there seems to be no limit to the health benefits of red wine… especially where your heart is concerned. Not only is it packed with both polyphenols and stilbenes—powerful antioxidants that can raise “good” cholesterol and protect against artery damage—- it’s also rich in the anti-aging compound resveratrol. Research shows that resveratrol can mimic the beneficial effects of caloric restriction—including improved heart function and bone density, better motor function, delayed cataracts and longer lifespan—without strict dieting.14-19

Your liver is your body’s filter, responsible for pushing out damaging toxins on a daily basis—so keeping this organ in perfect shape is another crucial aspect of longevity. Luckily, numerous clinical trials offer compelling modern-day support for the historical use of milk thistle—and more specifically, its main constituent silymarin—for this very purpose. Research shows that daily silymarin supplementation can improve recovery time dramatically in patients with acute hepatitis, cirrhosis, and other forms of liver disease—while additional studies indicate that it can help to maintain healthy blood sugar and offer critical protection against damaging UV radiation.20-23

Finally, the last few decades have seen the ancient herb Ginkgo biloba emerge as a superstar in the supplement world—most notably for its clinically proven benefits to nerve and cognitive health. Extensive research shows that it can increase blood flow to the brain, reduce memory deficit in Alzheimer’s patients and boost vision.24-25

References:

1. Hsu CH, Cheng AL. Clinical studies with curcumin. Adv Exp Med Biol. 2007;595:471-480.

2. Tsuneki H, Ishizuka M, Terasawa M, Wu JB, Sasaoka T, Kimura I. Effect of green tea on blood glucose levels and serum proteomic patterns in diabetic (db/db) mice and on glucose metabolism in healthy humans. BMC Pharmacol, 2004 Aug 26;4(1):18.

3. Lee H, Bae JH, Lee SR. Protective effect of green tea polyphenol EGCG against neuronal damage and brain edema after unilateral cerebral ischemia in gerbils. J Neurosci Res, 2004 Sep 15;77(6):892-900.

4. Kim HK, Kim M, Kim S, Kim M, Chung JH. Effects of green tea polyphenol on cognitive and acetylcholinesterase activities. Biosci Biotechnol Biochem, 2004 Sep;68(9):1977-9.

5. Hussain T, Gupta S, Adhami VM, Mukhtar H. Green tea constituent epigallocatechin-3-gallate selectively inhibits COX-2 without affecting COX-1 expression in human prostate carcinoma cells. Int J Cancer, 2004 Sep 28 [Epub ahead of print].

6. Pezzato E, Sartor L, Dell’aica I, Dittadi R, Gion M, Belluco C, Lise M, Garbisa S. Prostate carcinoma and green tea: PSA-triggered basement membrane degradation and MMP-2 activation are inhibited by (-)epigallocatechin-3-gallate.Int J Cancer, 2004 Dec 10;112(5):787-92.

7. Zhang M, Lee AH, Binns CW, Xie X. Green tea consumption enhances survival of epithelial ovarian cancer. Int J Cancer, 2004 Nov 10;112(3):465.

8. Ouyang P, Peng WL, Lai WY, Xu AL. [Green tea polyphenols inhibit low-density lipoprotein-induced proliferation of rat vascular smooth muscle cells] [Article in Chinese]. Di Yi Jun Yi Da Xue Xue Bao, 2004 Sep;24(9):975-9.

9. Edirisinghe I, Burton-Freeman B, Tissa Kappagoda C. Mechanism of the endothelium-dependent relaxation evoked by a grape seed extract. Clin Sci (Lond). 2008 Feb;114(4):331-7.

10. Freedman JE, Parker C, Li L, et al. Select flavonoids and whole juice from purple grapes inhibit platelet function and enhance nitric oxide release. Circulation. 2001;103:2792-8.

11. Shafiee M, Carbonneau MA, Urban N, Descomps B, Leger CL. Grape and grape seed extract capacities at protecting LDL against oxidation generated by Cu2+, AAPH or SIN-1 and at decreasing superoxide THP-1 cell production. A comparison to other extracts or compounds. Free Radic Res. 2003 May;37(5):573-84.

12. Katiyar SK. Dietary grape seed proanthocyanidins inhibit photocarcinogenesis through prevention of UV-induced suppression of immune responses via induction of interleukin-12 in mice. Presented at the 233rd national meeting of the American Chemical Society, Chicago, March 25, 2007. Abstract: AGFD 011.

13. Hughes-Formella B, Wunderlich O, Williams R. Anti-inflammatory and skin-hydrating properties of a dietary supplement and topical formulations containing oligomeric proanthocyanidins. Skin Pharmacol Physiol. 2007;20(1):43-9. Epub 2006 Oct 11.

14. Baur JA, Pearson KJ, Price NL, et al. Resveratrol improves health and survival of mice on a high-calorie diet. Nature. 2006 Nov 16;444(7117):337-342.

15. Lagouge M, Argmann C, Gerhart-Hines Z, et al. Resveratrol improves mitochondrial function and protects against metabolic disease by activating SIRT1 and PGC-1alpha. Cell. 2006 Dec 15;127(6):1109-1122.

16. Pfluger PT, Herranz D, Velasco-Miguel S, Serrano M, Tschöp MH. Sirt1 protects against high-fat diet-induced metabolic damage. Proc Natl Acad Sci USA. 2008;105(28):9793-9798.

17. Sun C, Zhang F, Ge X, et al. SIRT1 improves insulin sensitivity under insulin-resistant conditions by repressing PTP1B. Cell Metab 2007;6:307-319.

18. Pearson KJ, Baur JA, Lewis KN, et al. Resveratrol delays age-related deterioration and mimics transcriptional aspects of dietary restriction without extending life span. Cell Metab. 2008 Aug;8(2):157-168.

19. Barger JL, Kayo T, Vann JM, et al. A low dose of dietary resveratrol partially mimics caloric restriction and retards aging parameters in mice. PLoS ONE. 2008 Jun 4;3(6):e2264.

20. El-Kamary SS, Shardell MD, Abdel-Hamid M, Ismail S, El-Ateek M, Metwally M, Mikhail N, Hashem M, Mousa A, Aboul-Fotouh A, El-Kassas M, Esmat G, Strickland GT. A randomized controlled trial to assess the safety and efficacy of silymarin on symptoms, signs and biomarkers of acute hepatitis. Phytomedicine. 2009 May;16(5):391-400.

21. Huseini HF, Larijani B, Heshmat R, Fakhrzadeh H, Radjabipour B, Toliat T, Raza M. The efficacy of Silybum marianum (L.) Gaertn. (silymarin) in the treatment of type II diabetes: a randomized, double-blind, placebo-controlled, clinical trial. Phytotherapy Research. Published online ahead of print on October 30, 2006.

22. Meeran SM, Katiyar S, Elmets CA, Katiyar SK. Silymarin inhibits UV radiation-induced immunosuppression through augmentation of interleukin-12 in mice. Mol Cancer Ther. 2006 Jul;5(7):1660-8.

23. Svobodova A, Zdarilova A, Maliskova J, Mikulkova H, Walterova D, Vostalova J. Attenuation of UVA-induced damage to human keratinocytes by silymarin. J Dermatol Sci. 2007 Apr;46(1):21-30. Epub 2007 Feb 7.

24. B. Hofferberth. The Efficacy of EGb 761 (Ginkgo biloba extract) in Patients with Senile Dementia of the Alzheimer Type, A double-Blind, Placebo-Controlled Study on Different Levels of Investigation. Human Psychopharmacol 1994, vol. 9, 215-222.

25. Wu ZM, Yin XX, Ji L, Gao YY, Pan YM, Lu Q, Wang JY. Ginkgo biloba extract prevents against apoptosis induced by high glucose in human lens epithelial cells. Acta Pharmacol Sin. 2008 Sep;29(9):1042-50.

News Release
Herbal Science Organization Clarifies New Ginkgo Study

(Austin, TX) December 28, 2009. New research findings published this week on a standardized Ginkgo biloba extract are very limited and the public should focus on the well-documented cognitive and cardiovascular benefits of ginkgo, said the American Botanical Council (ABC), an independent nonprofit research and education organization.

A new study of previously published data being published in this week’s issue of the Journal of the American Medical Association (JAMA) has reported that a leading ginkgo extract did not reduce the decline in cognitive impairment in older adults.1,2

“There are many significant limitations of this study”, said Mark Blumenthal, ABC founder and executive director.

First, the data being published this week are drawn from a previous clinical trial which was not designed to determine the decline in cognition.3 Second, about 40% of the subjects dropped out over the 6-year duration of the trial; the statistics reported in the study include the dropouts for which no final data are available. Further, the subjects in the study were not monitored for certain cognitive parameters until several years after the trial began, creating difficulty in determining accurately whether they experienced a decline in cognition or not. Also, the age of the subjects is quite advanced, at an average of 79 years at the beginning of the trial. This age group is not typical of the age of both healthy people and those with mild cognitive impairment who use ginkgo for improving mental performance.

Further, ABC noted that another weakness of this trial is the lack of an active control, i.e., a potential third arm of the trial (i.e., besides the patients on ginkgo or placebo) in which patients would have used a pharmaceutical medication with presumed efficacy, to determine to what extent the particular population being tested would respond. This was not possible for this trial since no conventional pharmaceutical drug has ever demonstrated the ability to prevent the onset of dementia or diminish its progression.

ABC also stated that several recent publications have demonstrated an improvement in cognitive performance in subjects using the same German gingko extract.4,5,6

The new publication, by Beth E. Snits, Ph.D., a neuropsychologist associated with the University of Pittsburgh, and other colleagues, analyzed outcomes from the Ginkgo Evaluation of Memory study (GEM, published in 2008 in JAMA) to determine if ginkgo extract slowed cognitive decline in older adults who had either normal cognition or mild cognitive impairment at the beginning of the study. 3

The GEM study previously found that ginkgo extract was not effective in reducing the incidence of Alzheimer dementia or dementia overall. This large, randomized, double-blind, placebo-controlled, multi-centered clinical trial included 3,069 community-dwelling subjects (aged 72 to 96 years) who received either a dose of 120 mg of ginkgo extract twice daily or an identical-appearing placebo. The trial was conducted at 6 academic medical centers in the United States between 2000 and 2008, with a median follow-up of 6.1 years. Change in cognitive function was evaluated by various tests and measures.

ABC emphasized that the original GEM trial was designed to determine whether taking ginkgo would prevent the onset of dementia. What this new publication has done is attempted to analyze the possible decline in levels of cognitive function – not a primary outcome measure of the GEM study.

“This trial is not conclusive nor should it in any way detract from ginkgo’s reputation as a useful dietary supplement to help support and improve cognitive function and enhance peripheral circulation – conditions for which it has been reported to be effective in numerous clinical trials,” reminded Blumenthal.

At least 16 controlled clinical trials have evaluated various ginkgo extracts for healthy, non-cognitively impaired adults. A systematic review has shown that in 11 of these trials, the ginkgo increased short-term memory, concentration and time to process mental tasks.7

“The results of this new trial must be viewed in proper perspective,” noted Blumenthal. “There is a vast body of pharmacological and clinical research supporting numerous health benefits for ginkgo extracts, particularly for improving various symptoms and conditions associated with declining cognitive performance and poor circulation.”

ABC also emphasized that this publication, and the one published in 2008 on which it is based, both underscore the relative safety of ginkgo extract: the amount of adverse events were basically the same in both the ginkgo and placebo groups, particularly no serious adverse effects, e.g. no statistically significant incidence of coronary heart disease, stroke of any type, and major bleeding.

The trial utilized EGb 761®, the world’s most clinically tested ginkgo extract, produced by W. Schwabe Pharmaceuticals in Karlsruhe, Germany.

About Ginkgo Extract

Ginkgo (Ginkgo biloba) is the world’s oldest living tree, dating back about 250 million years. Ginkgo leaves have been used in traditional Chinese medicine for about 500 years. For about the past 30 years the leaves of ginkgo have been made into a highly concentrated (50:1) extract, chemically standardized to compounds unique to ginkgo (ginkgolides and bilobalide) as well as other compounds. The leading German ginkgo extract has been subjected to a vast range of clinical trials documenting its ability to improve peripheral circulation and cognitive function, particularly in patients with early stages of mild cognitive impairment, senile dementia, Alzheimer’s disease, and memory loss. Clinical trials also support the use of ginkgo extract in assisting elderly patients in walking longer distances without leg pain (peripheral arterial occlusive disease, also known as intermittent claudication). Standardized ginkgo extracts are approved for use as medicines in Germany and numerous other countries.

About the American Botanical Council

Founded in 1988 the American Botanical Council is a leading international nonprofit organization addressing research and educational issues regarding herbs and medicinal plants. ABC’s members include academic researchers and educators, universities and libraries, health professionals and medical institutions, botanical gardens and arboreta, government agencies, members of the herb, dietary supplement, cosmetic, and pharmaceutical industries, journalists, consumers, and other interested parties from over 70 countries. The organization occupies a historic 2.5-acre site in Austin, Texas where it publishes the quarterly journal HerbalGram, the monthly e-publication HerbalEGram, HerbClips (over 4000 summaries of scientific and clinical publications), reference books, and other educational materials. ABC also hosts HerbMedPro, a powerful herbal database, covering scientific and clinical publications on more than 220 herbs.

ABC is tax-exempt under section 501© (3) of the IRS Code. Information: Contact ABC at P.O. Box 144345, Austin, TX 78714-4345, Phone: 512-926-4900. Website: http://www.herbalgram.org/.

References

1. Snitz BE, O’Meara ES, Carlson MC, Arnold A, Ives DG, Rapp SR, Saxton J, Lopez OL, Dunn LO, Sink K, DeKosky ST. Does Ginkgo biloba slow cognitive decline in older adults? JAMA Dec 23/30, 2009.

2. American Medical Association. Ginkgo Biloba Does Not Appear to Slow Rate of Cognitive Decline. [press release]. Chicago, IL: Dec. 23, 2009.

3. DeKosky ST, Williamson JD, Fitzpatrick AL, et al. Ginkgo biloba for prevention of dementia: a randomized controlled trial.[see comment]. JAMA. Nov 19 2008;300(19):2253-2262.

4. QWiG Institut für Qualität und Wirtschaftlichkeit im Gesundheitswesen. IQWiG Reports – Commission No. A05-19B. Ginkgo in Alzheimer’s disease. Executive Summary. Cologne: IQWiG, 2008.

5. Kaschel R. Ginkgo biloba: specificity of neuropsychological improvement – a selective review in search of differential effects. Human Psychopharmacology: Clinical and Experimental 2009;24:345-370.

6. Kasper S, Schubert H. Ginkgo-Spezialextrakt EGb 761® in der Behandlung der Demenz: Evidenz für Wirksamkeit und Verträglichkeit. [Ginkgo biloba extract EGb 761® in the treatment of dementia: evidence of efficacy and tolerability.] Fortschritte Neurologie Psychiatrie 2009;77:494-506.

7. Crews W, Harrison DW, Griggin ML, Falwell KD, Crist T, Longest L, Hehemann L, Rey ST. The neuropsychological efficacy of ginkgo preparations in healthy and cognitively intact adults; A comprehensive review. HerbalGram 2005;67:42-62.

Source: American Botanical Council 12/30/09.

Eliminating Gallbladder Attacks Forever

Want to find out more about eliminating gallbladder attacks forever? Click the link below:

http://www.naturallynutritioninc.com/pdf/GallbladderAttacksArticle.pdf

Scientific Study Connects Hypertension to Consumption of High Fructose Corn Syrup

In a study conducted from 2003 – 2006, a significant link between the intake of high-fructose corn syrup (HFCS) and high blood pressure was found. Though there has been an understanding that hypertension may be correlated to increasing obesity rates and fructose/HFCS use, there have not been consistent findings that support this argument until now.

The study examined a wide variety of adults representing the US population. They worked with 4,528 adults, 18 years of age or older, who had no history of hypertension. Through a dietary questionnaire, they tracked fructose intake from fruit juices, soft drinks, bakery products and candy. The researchers found that people who consumed more than 74 grams per day of fructose (2.5 sugary soft drinks a day) were at increased risk of developing hypertension. See link for details: www.sciencedaily.com

The study’s authors concluded that, “These results indicate that high fructose intake in the form of added sugars is significantly and independently associated with higher blood pressure levels in the US population with no previous history of hypertension.”

Source: The Insider…. www.goenergetix.com

Is Your Food Making You Sick?

Is Your Food Making You Sick?
Feeling tired, bloated, achy or run down?
How about all of the above?

You may have food sensitivities and not know it. Frequent headaches, chronic digestive problems and fatigue, and a number of other common health complaints can often be caused by reactions to the foods and chemicals in our diet. For those who want to feel better, relief can now be found through the LEAP program, a simple and very effective treatment plan for food sensitivity related illness.

Symptoms provoked by food sensitivities occur when our immune system begins perceiving foods in the same way it perceives things that are truly harmful–bacteria, viruses, parasites, etc.. This mistaken identity leads to the release of toxic chemicals called “mediators” (such as histamine, cytokines, and prostaglandins) from our immune cells. It’s the inflammatory and pain-inducing effect of the mediators that give rise to symptoms making us feel sick.

Food sensitivity symptoms are often chronic. This is because the mediators are released every time you eat reactive foods. And it doesn’t matter what drugs we take to try and get better–if we have food sensitivities and don’t figure out which foods we should be eating, getting better and staying better becomes a long-term losing struggle.

LEAP or Lifestyle Eating and Performance is a program that will help you overcome any food sensitivity problems you might have. LEAP allows you to quickly identify what foods, additives, and chemicals are likely provoking your symptoms, and, more importantly, which foods have the highest probability of being safe. LEAP uses a patented, proven blood test named MRT (Mediator Release Test) to isolate a safe foods diet for you. MRT eliminates the guesswork to give you definitive answers. Once the test is performed, an eating plan is developed and tailored to the needs of each individual client. You will be assisted by Carole Farace, MS,RD a certified LEAP therapist to implement your new eating plan.

Food Sensitivities Are Linked to These Conditions and Symptoms:

• IBS, IBD, dyspepsia, diarrhea, cramping, bloating
• Migraine and other chronic headaches
• Fibromyalgia, joint pain, muscle pain, muscle weakness
• Fatigue, tiredness, insomnia, general malaise, hyperactivity, “brain fog”
• Hives, eczema
• Excess mucous production, chronic post nasal drip

The LEAP program has helped thousands of IBS, Migraine, Fibromyalgia and other food sensitive clients quickly overcome their food sensitivities and find lasting relief, even to the point of feeling completely healthy again after years of suffering. All without the ongoing cost and potential side effects of prescription medicine that never even address the underlying root of the illness. In fact, most patients see marked improvements within 1-2 weeks on the program.

Facts About Supplements for Heart Health

Many people take vitamins and supplements to boost their heart health. Which supplements work best? How much should you take? Here are tips to help you shop wisely.

Supplements for Heart Health

Supplements like omega-3 fatty acids (fish oil) and plant sterols may help lower cholesterol and improve blood flow to the heart.

Coenzyme Q10

Coenzyme Q10 acts like an antioxidant, which helps protect cells from damage. Some studies show that CoQ10 supplements may lower blood pressure slightly and may help heart failure.  NutraMetrix offers a great COQ10 product. Click the link on the home page to learn more or to place an order.

Fiber (Psyllium)

Fiber lowers cholesterol, as well as the overall risk of heart disease, according to many studies. Soluble fiber binds with cholesterol in the intestines and prevents it from being absorbed by the body.

Flaxseed Oil

Flaxseed and flaxseed oil may lower cholesterol levels. It’s not yet clear whether it also lowers your overall risk of heart disease.

Folic Acid

Folic Acid and B vitamins lower the amino acid homocysteine, which has been linked to heart disease. But studies have not proven that folic acid reduces the rate of heart attacks and stroke.

Magnesium

Magnesium helps keep blood pressure normal and the heart rhythm steady.

Omega-3 Fatty Acids

Omega-3 fatty acids from fish oil can lower blood pressure and triglycerides, according to research. Omega-3s may also reduce your overall risk of death from heart disease.  NutraMetrix offers a highly potent omega-3 product. Click the link on the homepage to learn more or place an order.

Red Yeast Rice

Red yeast rice may lower total cholesterol and “bad” LDL cholesterol, according to several studies. One ingredient in red yeast rice – monacolin K – is identical as the active ingredient in a cholesterol drug.

Information obtained from WebMD.

Finding Hidden Gluten in Your Foods

Following a gluten-free diet can be challenging at the best of times, and successfully avoiding gluten requires a bit of detective work. It may not be obvious when reading a food label that a particular food contains gluten. Below is a list of the many food ingredients and additives that may contain hidden gluten. If you are gluten intolerant, it is important to verify specific foods to ensure that they do not contain hidden gluten.

Baking Powder
Binders
Blue Cheese
Brown rice syrup
Caramel colorings or flavorings
Cereal fillers, protein or starch
Citric Acid
Coatings
Colorings
Corn Starch
Curry Powder
Dextrins
Dispersing Agents
Emulsifiers
Excipients (in prescription medications, for consistency)
Extracts (in grain alcohol)
Fillers
Flavorings (in grain alcohol)
Flours made from wheat, barley, oats, and rye
Grain alcohol (beer, ale, rye, scotch, bourbon, grain vodka)
Gum base
Homeopathic remedies
Hydrolyzed protein, Hydrolyzed plant protein (HPP), Hydrolyzed vegetable protein (HVP)
Malt or Malt Flavoring (barley malt, malt vinegar)
Maltodextrin
Modified starch, Modified food starch (made from wheat)
Mono- and di-glycerides (made using a wheat starch carrier)
Natural flavorings
Oils (wheat germ oil and others with gluten additives)
Preservatives
Soy sauce (when fermented with wheat)
Spices (if anti-caking agent used)
Starch (modified food starch, edible starch)
Textured vegetable protein (TVP)
Vegetable gum
Vegetable protein or starch
Vinegars (white, or malt)
Vital wheat gluten (common in soy products)
Vitamin E oil

Written by Elizabeth Daeninck, MS, RD
Published in November 2008
(HealthCastle.com)

Energy/Snack Bars

(gluten free list included)

• Cliff Bars and mini Cliff Bars
• Cliff Nectar Bars
• Cliff Z Bars (good for kids)
• Gnu Bars (high fiber)
• Honey Bars
• Kashi TLC Bars (good fiber, moderate protein)
• Keri Bars
• Lara Bars
• Luna Bars
• Odwalla Bars
• Perfect 10 Bars (dried fruit and nuts)
• You Bars (you make them yourself www.youbars.com)
• Zing Bars

Gluten-free Bars: Perfect 10, Elev8Me, Hammer Bar, EnvirKids Rice Cereal Bar; Omega Smart Bars, Extend Bar, Bumble Bar.ReNew Life Organic Energy Bar, Think5 Bar, Allerenergy Bar, GoMarco Bar, some Lara bars-gluten free

Wheat-free but not gluten-free: Clif Nectar, Clif Builder’s Bar, Odwalla Bar.

New Horizons for Whole Grains and the Gluten-Free Diet

© Carol Fenster, PhD, author of Gluten-Free Quick & Easy,
www.glutenfreequickandeasy.com

© Shelley Case, RD, author of Gluten-Free Diet: A Comprehensive Resource Guide
www.glutenfreediet.ca

The National Institutes of Health (NIH) state that 1:100 or 3 million Americans have celiac disease, an autoimmune disorder where gluten inhibits the absorption of nutrients from food. The only treatment is a strict lifelong, gluten-free diet. People who are allergic or intolerant to gluten must also avoid it. Gluten is the general name for specific proteins found in the grains wheat, spelt, kamut, rye, triticale, and barley.

What are Whole Grains?

Gluten-free grains (also called cereals) are the seeds of plants and include brown rice, corn, flax, Montina™ (Indiana ricegrass), millet, oats (pure, uncontaminated), sorghum, teff, and wild rice––as well as the pseudo-grains of amaranth, buckwheat, and quinoa. A grain is “whole” when it is consumed in a form that includes the bran (outer layer and primary source of fiber), germ (the part that sprouts into a new plant), and endosperm (the bulk of the seed).

The Scoop on Oats

Until recently, oats were not allowed in the gluten-free diet because the protein in oats was thought to trigger the same toxic reaction as wheat and other gluten-containing grains. New research in Europe and the US over the past 14 years has revealed that consumption of moderate amounts of oats is safe for the majority of children and adults with celiac disease. Most of these studies used pure, uncontaminated oats, but it should be noted that a very small number of persons with celiac disease may not even tolerate pure oats. The mechanism causing this intolerance has yet to be established.

Based on this new research, a growing number of celiac organizations and health professionals around the world now allow consumption of moderate amounts of pure, uncontaminated oat products in diet. An extensive technical review on the safety of oats was recently published on Health Canada’s website.

Unfortunately, the majority of commercial oats products on the market are cross-contaminated with wheat, barley, or rye which occurs during harvesting, transporting, storing, milling, processing, and packaging. The good news is that there are companies in the US, Canada, and Europe who produce pure, uncontaminated specialty oat products. The North American companies are Bob’s Red Mill, Cream Hill Estates, FarmPure Foods (Only Oats™), Gifts of Nature, and Gluten-Free Oats.

Health Benefits of Whole Grains in a Gluten-Free Diet

People who regularly eat whole grains have a lower risk of obesity, lower cholesterol levels, and a reduced risk of heart disease, stroke, type 2 diabetes, and cancer. The USDA and the Whole Grains Council recommend 3 to 5 servings of whole grains per day. Look for the yellow Whole Grains Stamp. Eating three whole grain food products labeled “100% Whole Grain”––or six products bearing ANY Whole Grain Stamp–– satisfies the need for 3 to 5 servings per day.

• Add cooked buckwheat, oat groats, steel-cut oats, quinoa, sorghum, or wild rice to rice pilaf
• Enrich soups with cooked brown rice, buckwheat, oat groats, quinoa, sorghum, or wild rice
• Boost nutritional content of brownies, cakes, and cookies with 1/4 cup cooked amaranth or teff
• Sprinkle cooked whole grains over mixed green salads
• Toss cooked whole grains with gluten-free pasta
• Cook whole grains in a slow-cooker overnight for a hearty breakfast (see page 5)
• Dress cold cooked whole grains with pesto or a zesty salad dressing for tabbouleh (see page 4)
• Blend cooked oat groats or brown rice with black beans or pinto beans in Southwestern dishes
• Extend hamburger patties or meat loaf with gluten-free rolled oats or cooked brown rice, quinoa, amaranth, or teff
• Replace 1/4 of the cornmeal with teff grains for a cornmeal-teff polenta
• Add cooked amaranth, quinoa, or teff to puddings for interesting texture
• Cook hot cereal for breakfast from Altiplano Gold quinoa cereals, Ancient Harvest quinoa flakes, Bob’s Red Mill Mighty Tasty GF Hot Cereal, or The Birkett Mills’ buckwheat flakes
• Use quinoa flakes or gluten-free cold cereals and granolas to top fruit crisps
• Choose pasta that is made with added rice bran (e.g., Tinkyada) or with quinoa (e.g. Ancient Harvest, NorQuin)
• Choose baking flours such as amaranth, brown rice, buckwheat, Montina™, quinoa, sorghum, teff, or wild rice because they are ground from the whole grain
• Sprinkle ground flax or flax meal on yogurt or hot cereal
• Add cream of buckwheat cereal, ground flax or flax meal , or rice bran to homemade breads
• Enjoy popcorn as a nutritious snack
• Choose whole grain crackers such as Mary’s Gone Crackers

Nutrient Composition of Gluten-Free Whole Grains Compared to Whole Grain Wheat

* choose pure, uncontaminated oat groats
Nutrient composition data from:
1. Gluten-Free Diet: A Comprehensive Resource Guide –Revised and Expanded Edition, 2008 by
Shelley Case, RD. www.glutenfreediet.ca (Amaranth, brown rice, buckwheat, millet, quinoa, sorghum, teff
and wild rice)
2. USDA National Nutrient Database for Standard Reference at www.nal.usda.gov/fnic/foodcomp/search/
(Corn grits, oat groats, and bulgur)

How to Cook Whole Grains

From 1000 Gluten-Free Recipes by Carol Fenster, PhD (Wiley, 2008)
(Cooking times may vary by altitude and manufacturer. Season to taste with salt, pepper, or your favorite herbs and spices.)

These whole grains are available at health food stores or online from various specialty companies such as:

1. www.nuworldamaranth
2. www.bobsredmill.com, www.thebirkettmills.com
3. www.bobsredmill.com, www.creamhillestates.com, www.onlyoats.com
4. www.bobsredmill.com
5. www.bobsredmill.com, www.quinoa.com, www.quinoa.net
6. www.twinvalleymills.com
7. www.bobsredmill.com, www.creamhillestates.com, www.onlyoats.com
8. www.bobsredmill.com, www.teffco.com

Quinoa Tabbouleh

(Adapted from 1000 Gluten-Free Recipes by Carol Fenster, PhD, Wiley, 2008)

Most of the quinoa we buy today has already been rinsed to rid it of the bitter saponin coating, particularly if it is from www.quinoa.com, www.quinoa.net or imported through Inca Organics. If you’re not sure about the source, rinse it in a sieve until the water runs clear. Saponin, a natural coating that wards off birds and insects, won’t hurt humans but the quinoa tastes better without it.

To cook quinoa

1 teaspoon canola oil
1 cup uncooked quinoa, rinsed twice
1/2 teaspoon table salt
1 can (14.5 ounces) or 1 3/4 cups gluten-free, low-sodium chicken broth, Swanson’s Natural Goodness
3/4 cup water

Tabbouleh

1/4 cup shelled raw pumpkin seeds
1 English (hothouse) cucumber, unpeeled and finely diced
3 green onions, thinly sliced
1 small red bell pepper, cored, seeded, and finely diced
1 small yellow bell pepper, cored, seeded, and finely diced
1/2 cup chopped fresh parsley
1/2 cup chopped fresh cilantro
1/4 cup chopped fresh mint
1/4 cup crumbled feta cheese (optional)

Dressing and Garnish

3 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 tablespoon white wine vinegar or rice vinegar
1/4 teaspoon table salt
1/8 teaspoon white pepper

Fresh mint or parsley sprigs for garnish

1. Heat the oil in a medium saucepan over medium heat and toast the quinoa about 4 minutes, shaking the skillet occasionally, until the seeds are light golden brown.
2. Add the chicken broth and water, reduce the heat to low, and cook 15 to 20 minutes, covered, or until the quinoa is tender. Remove from heat and cool 10 minutes. Drain the quinoa well.
3. Combine the cooked quinoa and remaining tabbouleh ingredients except feta cheese in a large serving bowl.
4. Combine the dressing ingredients (except fresh mint or parsley) in screw-top jar and shake vigorously to blend. Pour over quinoa mixture and toss until all the ingredients are thoroughly coated. Cover the bowl and refrigerate 4 hours. Let stand at room temperature 20 minutes before serving. Toss with the feta cheese just before serving. Garnish with fresh mint or parsley. Serves 6.

Shelley Case’s High-Fiber Hot Cereal

(From Gluten-Free Diet: A Comprehensive Resource Guide by Shelley Case, RD, Case Nutrition Consulting Inc., Revised and Expanded Edition, 2008)

This quick, heart-healthy breakfast is packed with fiber and omega-3 fatty acids. Add a spoonful of
brown sugar, chopped nuts and/or dried apricots or raisins for more flavor and extra nutrients

3 tablespoons flax seed meal (ground flax)*
3 tablespoons Cream of Brown Rice Hot Cereal
1 1/3 cups water
Dash of vanilla

1. Combine the first 3 ingredients in a medium-to-large glass bowl.

2. Cook on high in a microwave for 3 to 4 minutes, or until thick and creamy. Stir in vanilla. Serve with brown sugar, nuts and/or dried fruits

* As flax is very high in fiber, it is important to gradually introduce it in small portions until tolerated. Start with 5 tablespoons hot cereal and 1 to 3 teaspoons of ground flax initially and then gradually work up to 3 tbsp. flax and 3 tbsp. hot cereal.

Variations:
Substitute Creamy Buckwheat Hot Cereal or Bob’s Red Mill Mighty Tasty Gluten-Free Hot Cereal™ for the Brown Rice Hot Cereal.

Nutritional Analysis: 1 serving = 1 cup

Slow Cooker Whole Grain Porridge
(from Gluten-Free Quick & Easy by Carol Fenster, PhD, (Avery, 2007)

Cooked whole grains are an excellent way to start the day, but if you don’t have time in the morning to cook whole grains on the stovetop, use your slow cooker to make porridge overnight. Coat the liner with cooking spray, use a ratio of 1 cup grain to 3 1/2 to 4 cups water or broth, and
cook on Low overnight for 8 to 12 hours. Serve with dried fruit, nuts, and honey, cinnamon, maple syrup, and agave nectar or your favorite sweetener.

Providers of Gluten-Free Whole Grains

www.altiplanogold.com
www.amazinggrains.com
www.arrowheadmills.com
www.bobsredmill.com
www.thebirkettmills.com
www.creamhillestates.com
www.giftsofnature.net
www.glutenfree.com
www.glutenfreemall.com
www.glutenfreeoats.com
www.glutensolutions.com
www.lundberg.com
www.onlyoats.com
www.quinoa.com
www.quinoa.net
www.nuworldamaranth.com
www.teffco.com
www.twinvalleymills.com

For More Information about Using Whole Grains in the Gluten-Free Diet

1000 Gluten-Free Recipes by Carol Fenster, PhD (Wiley 2008)
Gluten-Free Quick & Easy by Carol Fenster, PhD (Avery, 2007)
The Wheat-Free Cook by Jacqueline Mallorca (William Morrow, 2007)
Complete Gluten-Free Cookbook by Donna Washburn and Heather Butt (Robert Rose, 2007)
Gluten-Free Diet: A Comprehensive Resource Guide by Shelley Case, RD (Case Nutrition Consulting Inc., Revised and Expanded Edition, 2008)
Gluten-Free 101 by Carol Fenster, PhD (Savory Palate, 2006)
Cooking Free by Carol Fenster, PhD (Avery, Penguin Group, 2005)
Best Gluten-Free Family Cookbook by Donna Washburn and Heather Butt (Robert Rose, 2005)
Wheat-Free Recipes & Menus by Carol Fenster, PhD (Avery, Penguin Group, 2004)
Food Allergy Survival Guide by Vesanto Melina, MS, RD, Jo Stepaniak, MSEd, Dina Aronson, MS, RD
(Healthy Living Publications, 2004)
Gluten-Free Friends by Nancy Patin Falini, RD (Savory Palate, 2003) -for kids

For More Information on Whole Grains

www.wholegrainscouncil.org
www.mypyramid.gov
www.healthierus.gov/dietaryguidelines

Nightshade Vegetables and Arthritis

Did you know… that nightshade vegetables can exacerbate arthrititis and in some cases are the reason for arthritic type sign/symptoms. In many cases eliminating nightshade vegetables from the diet will alieviate signs and symptoms of arthritis within three weeks.

What are Nightshade Vegetables:

Tomatoes, peppers, eggplant, potatoes, garden huckleberry, ground cherries, and tobacco.

Nightshade vegetables contain solanine which is a glycoalkaloid.

Solanine is toxic if consumed in high doses which can result in the weakening of the bones and joints. It acts as an irritant which leads to inflammation at the nerve endings and joints.

Solanine is present in the green parts of the vegetable. For this reason, you may want to ensure that the green part is removed before consumption and select only ripe vegetables.  Stalk, stem and leaves should not be consumed. Cooking does not destroy solanine so you will need to be careful while consuming nightshade vegetables.

Nightshades and Arthritis:

Generally the body can mange the toxin levels present in fully ripened vegetables. However, arthritis causes stress on the body which can cause toxin levels to rise.  When nightshade vegetables are consumed, the solanine content exacerbates the toxicity which increases inflammation and ultimately pain in the joints. Therefore many arthritic patients complain about pain in their joints after consuming nightshade vegetables. Interestingly, the number of  diagnosed arthritis is higher in areas where nightshade vegetable consumption is more common.

Testing for Sensitivity to Nightshade Vegetables:

The best way to test is to first avoid all nightshades for at least one month.  If relief of joint pain is experienced, then sensitivity is likely.  Introducing one nightshade vegetable per day back into the diet is the best. Continuing elimination of nightshades that cause pain is necessary.

Living with Nightshade Sensitivities:

Complete elimination of nightshade vegetables is the easiest way to control your symptoms.  Make sure to check all labels for nightshade ingredients before consumption.

Check out www.noarthritis.com for more specific information.

Have arthritis? Need more specific information relating to your own situation?

Naturally Nutrition, Inc.

Specializing in Holistic Nutrition, Food Sensitivities and Celiac Disease

Orlando, Florida 32837

407 835-3353

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