In patients with celiac disease, gluten injures the lining of the small intestine. This injury can result in weight loss, bloating, diarrhea, gas, abdominal cramps, and/or vitamin and mineral deficiencies. When patients totally eliminate gluten from the diet, the lining of the intestine has a chance to heal.

Here is a list of foods provided by the Mayo Clinic:

Always avoid
In order to avoid eating gluten, avoid food and drinks containing:

* Barley
* Bulgur
* Durham
* Farina
* Graham flour
* Kamut
* Matzo meal
* Rye
* Semolina
* Spelt (a form of wheat)
* Triticale
* Wheat

Avoid unless labeled ‘gluten free’
Avoid these foods unless they’re labeled as gluten free or made with corn, rice, soy or other gluten-free grain. Also check the label to see that they’re processed in a facility that is free of wheat or other contaminating products:

* Beers
* Breads
* Candies
* Cakes and pies
* Cereals
* Cookies
* Crackers
* Croutons
* Gravies
* Imitation meats or seafood
* Oats
* Pastas
* Processed luncheon meats
* Salad dressings
* Sauces (including soy sauce)
* Self-basting poultry
* Soups

Certain grains, such as oats, can be contaminated with wheat during growing and processing stages of production. It’s not clear whether oats are harmful for most people with celiac disease, but doctors generally recommend avoiding oats unless they are specifically labeled gluten free. The question of whether people eating a gluten-free diet can consume pure oat products remains a subject of scientific debate.

Many other products that you eat or that could come in contact with your mouth may contain gluten. These include:

* Food additives, such as malt flavoring, modified food starch and others
* Lipstick and lip balms
* Medications and vitamins that use gluten as a binding agent
* Play dough
* Toothpaste

Cross-contamination also may occur anywhere ingredients come together, such as on a cutting board or a grill surface. You may be exposed to gluten by using the same utensils as others, such as a bread knife, or by sharing the same condiment containers — the condiment bottle may touch the bun, or a knife with bread crumbs may contaminate a margarine stick or mayonnaise jar.

Allowed foods
There are still many basic foods allowed in a gluten-free diet. With all foods, check to see that each is labeled gluten free or call the manufacturer to double-check.

Grains and starches allowed in a gluten-free diet include:

* Amaranth
* Arrowroot
* Buckwheat
* Corn
* Cornmeal
* Gluten-free flours (rice, soy, corn, potato, bean)
* Hominy grits
* Polenta
* Pure corn tortillas
* Quinoa
* Rice
* Tapioca

Check the label when buying amaranth, buckwheat and quinoa. These can be contaminated with gluten during processing.

Other gluten-free foods include:

* Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
* Fruits
* Most dairy products
* Potatoes
* Rice
* Vegetables
* Wine and distilled liquors, ciders and spirits

MagicKitchen.com has a Gluten-free category to make selecting meals much easier.
Check it out at  http://www.magickitchen.com/menu/glutenfree.html

Our Guest Post this week is written by Eva B. Alexander.

Most people say the Mediterranean diet is high in fat. Can people still lose or maintain weight on a Mediterranean diet?

It is true that Mediterranean diet is high in fats.  However, these are healthy fats consisting of monounsaturated and polyunsaturated fats.  The American diet is rich in saturated fat which is unhealthy.  Generally, the fat content of a diet does not determine weight loss.  It is the calorie intake of people that is decisive.  The Mediterranean diet provides plenty of healthy benefits but if you will not reduce your caloric intake, then you will never lose weight.

What is the major difference between the American and Mediterranean diets?

Americans consume high amounts of red meat, poultry, eggs, and dairy, while the Mediterranean includes very little. The diet also differs from the typical American diet through its dependence on fruits, vegetables, nuts, seeds, olive oil, beans, breads, cereals, and potatoes.

Why do people in the Mediterranean have lower heart disease?

Based on scientific research, the Mediterranean diet has played a significant role in lowering the incidence of cardiovascular disorder in the Mediterranean region.  This type of diet enables you to choose a lot of healthy foods.  It also promotes a holistic approach for enjoying better health.

How does exercise, walking, and physical activity enter into the “recipe” for the Mediterranean diet and health?

Of course, exercise is one of the most crucial aspects of the Mediterranean diet.   When this diet was developed in the sixties, exercise and physical activity were part of the culture of the Mediterranean people.  The development of the Mediterranean diet institutionalized the correct food choices and holistic lifestyle.  With this diet, a daily walk for an hour and once a week whole body exercises are required.

What is the difference between Low Carb and Mediterranean diets?

The main difference between these two types of diet programs is protein.  Generally, the Mediterranean diet has low protein content.  You will only get about 15 percent of your daily calorie consumption from the proteins of the Mediterranean diet.

People observed that wine is included in the Mediterranean diet.  What is the daily recommended amount for wine consumption?

For your general guidance, you have to consume wine in low to moderate amounts.  For male dieters, your daily calorie consumption from wine should be 5 percent.  For women, it should be lower or about 2.5 percent.

Final word of advice

The Mediterranean diet is a good program that can help you achieve good health.  This type of diet can help prevent cardiovascular diseases.  The key is to eat foods that are rich in Omega 3 and combine these with root crops, vegetable, fruits, breads, and cereals.

About the Author – Eva B. Alexander writes for the sample mediterranean diet blog, her personal hobby website focused on Mediterranean diet, healthy eating, tips to live better and longer.

Sodium is essential in many bodily processes, including the maintenance of optimal fluid levels within the body.

In the digestive system, sodium assists in the process of metabolizing foods into energy. It protects the stomach lining by preventing the acids inside the stomach from burning it.

Sodium also maintains the acid/base level within the body, usually expressed as the pH balance. Additionally, it helps in the relaying of nerve impulses into the skeletal muscles, through a mechanism known as the sodium/potassium pump, where sodium and potassium act in concert to maintain the electrochemical balance within the muscle cells that permits the impulse to reach the muscle fiber.

Sodium is a good thing!! Although like all things in life, it needs to be taken in moderation. Today’s fast foods, processed foods and junk foods are loaded with sodium. Eating whole grains, lean protein and lots of fruit and vegetables without added salt is the way to go!

The recommended daily intake of sodium for an adult is 1500mg (your doctor may have you eating less). Here are some tips to help you lower your salt intake.

Tips At the Store

• Remember that unprocessed, fresh foods are good for you and are naturally low in sodium.
• Read the Nutrition Facts label and check the sodium content. Try to avoid high sodium products with over 400 mg sodium per serving. Go easy on those with a medium sodium content of 200 – 400 mg per serving. Look for those products that are less than 200 mg per serving.
• Be aware of the serving size – how many servings are you intending to eat? For example breads and cereals are a significant source of sodium in our diets because we consume many servings.
• Soups, processed meats, convenience and prepared foods are loaded with sodium.
• Different brands may have differing sodium contents. The lower sodium brands may be located on the top or bottom of the shelf rather than at eye level. They are also often hidden in the “organic”, “wholefood”, or “natural” sections of the supermarket – ask for assistance and complain if low-sodium brands are not available!
• Be wary of products bearing health claims. These claims are mostly dubious and are often used to promote processed “foods” containing unhealthy doses of sodium.
• Cut the salty snacks. Instead of chips try fruit, plain popcorn or unsalted nuts.

Tips In the Kitchen

• Cooking from scratch give you control of the sodium content. Add progressively less salt when cooking – as you get used to the taste cut it out completely.
• When cooking, remember that stocks and sauces are often high in sodium, especially steak, soy and fish sauces.
• When baking, note that baking powder and self-raising flour are sources of sodium.
• In the preparation of packaged foods, try to cut back on the sauces and avoid adding the seasoning mixes which are loaded with sodium.
• To reduce the sodium in canned vegetables, drain and soak in cold fresh water for 10 minutes then drain again before use.Or try MagicKitchen.com’s frozen vegetables without preservatives. Look for the blue circle saying LS for the lower sodium sides.
• At the table don’t salt your food! Sea salt contains almost as much sodium as table salt. Try adding a twist of lemon juice, herbs and spices, or sodium free seasonings as an alternative to salt. Allow your taste buds to get used to enjoying the subtle flavors of food with less salt. Just as with giving up sugar in coffee, it only takes a short time for your taste to adjust.

Tips at the Restaurant

• Take the time to read the nutrition information on the websites of your favorite fast food restaurants. Make a note of items with the best nutritional profile. Remember that an adequate intake of 1,500 mg of sodium per day implies around 500 mg per meal.
• Pizza, sandwiches, subs, burgers, and hot dogs account for a large amount of sodium consumption. Eat less of these meals and avoid those that have “extra” prepared meats and cheese.
• “Healthy” choices can also contain surprising amounts of sodium. Ask for your salad dressing on the side and use sparingly. Request no soy sauce or MSG in your stir-fry. Soups, even the vegetable varieties, are almost always high in sodium.
• Chain restaurants may have nutritional information on their web sites – get the facts before you go and plan your meal based on informed choices.
• Tell your waiter that you want to limit sodium (salt) and don’t be afraid to make special requests.
• Be wary of “healthy” options on the menu – ask about the sodium content.
• Serving sizes at restaurant are often extreme. Ask for a half portion, split a meal or take home part for later.
• Steer clear of the soups, sauces and salad dressings.