Processed Foods  in Gluten-Free Diet 

Ms H

Foods prepared with physical or chemical treatments are considered as processed foods. They are almost always high in salt, which is their main negative point.  While salt in high quantities is unhealthy, small amounts are actually good for you and crucial for the function of all of our organs. However, the salt has its antibacterial properties, which make it ideal for preservation. Humans have been preserving foods for centuries. Your ancestors used to dry, freeze, can or pickle foods to extend their shelf life. Now with an increase in packaged foods also came an increase in different preservation methods. Chemical preservation is used to delay spoilage, enhance colour and flavour, and maintain consistency and texture of foods. The common preservative in many cured or smoked meats, such as bacon, jerky, deli meats and smoked salmon is sodium nitrate which helps to reduce colour changes.

Sodium nitrate in processed meat can damage the blood vessels around your heart, which can cause them to harden and narrow, which makes it more likely that you will develop heart disease. Eating regularly sodium nitrate with food you also increase the risk of developing type 2 diabetes in additional to these your chances of developing certain types of cancer increases too.

Processed foods include synthetic additives; E numbers are codes for substances that are permitted to be used as food additives with in EU and Switzerland. They are commonly found on food labels.  

Example cereals are very often fortified with calcium. Whenever cereals are refined the vitamins and minerals are removed and the companies must replace them later by law. This process is called “fortifying”. The nutrients that have been added to foods afterward they are less effective synthetic substances and often harder for the body to absorb. For instance, someone who has a lactose intolerance might use a water fortified with calcium. Temporarily fortification is the only way that vegetarians can get vitamin B12 in their diet, which is highly important for brain function and nerve health.

Many of the processed foods we get from fast food chains have added saturated fats and trans fats. While these aren't good for us, they do make us feel full for longer due to their slowest digestion.

Generally the processed foods are not as healthy as getting fresh foods. Some foods are worse for you than others and are increasing your risk of many conditions and diseases. While cancer is one of the worst, regularly eating the cancer causing foods can also lead to heart disease, diabetes, chronic inflammation, and so much more.

Here is the evil food list: canned foods, refined sugar, salted, pickled and smocked foods, grilled red meat, carbonated beverages, gluten-free starches, farmed fish, hydrogenated oil, microwave popcorn.

Top 10 Iron-Rich Foods For Your Diet - Know the Best Foods With Iron Now!

By Faviano Torres

Heme- and non-heme irons are the two types of iron. Heme-iron is derived from animal-based food while non-heme iron is taken from plant-based foods. Iron needs help in order to be ingested properly. Vitamin C is needed for non-heme iron to be absorbed. Moreover, iron is necessary for building muscles and keeping the blood healthy. For a person to be properly nourished with iron, eating iron-rich foods is highly recommended. The following foods make for an iron-rich diet:

1. Fish - Shellfish and fish like clams, mussels, oysters, anchovies, and sardines are known to be rich in iron. These foods also contain protein with little connective tissue which make them easy to digest and get absorbed by the body.
2. Yeast-leavened, whole- wheat bread - Whole-wheat bread or whole-wheat meal can be a great source of enzymes, vitamins, and minerals such as iron, copper, cobalt, and molybdenum.
3. Poultry - Livestock products such as chicken, turkey, duck, and liver have 40% iron content for both white meat and dark meat. 

4. Leafy vegetables- Broccoli has 0.6 mgs of iron for every ½ cup; turnip has 0.3 mg of iron, is rich in calcium, phosphor, and magnesium, yet poor in calories. Collards and kale are also rich in iron.
5. Legumes - According to research studies in Brazil, chickpeas and the common beans have the best iron content. Legumes, especially lima beans, dry beans, green peas, and pinto beans are significant sources of iron, especially for pregnant women and elementary school childre
6. Rice, pasta, cereals, white bread
7. Dark meat such as beef, pork, lamb, liver, and other organ meats - Medical experts recommend a moderate portion of these meats, as too much consumption may endanger the heart condition.
8. Dried fruits such as prunes and raisins
9. Artichokes 
10. Egg Yolks

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Article Source: http://EzineArticles.com/expert/Faviano_Torres/250566

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The Power of Mediteranean Diet

By Geoffrey L  

Did you know that mediteranean diet is regarded as one of the healthiest diet which has been in observed for so many years to date. The mediterranian diet is recognized by food high in;

a. Use of mono-unsaturated fats such as Olive oil as their main source of fat and cooking.
b. Low to moderate use of amounts of wine.
c. A lot of fresh fruits, vegetables, cereals, potatoes, lentils, nuts, seeds and whole grain bread.
d. Plenty of whole grains like brown rice, oatmeal, bread and pasta.
e. Much less consumption of animal products such as milk, fish, poultry and beef.

Mediterranian diet or food are generally fresh, seasonal whole foods which have not gone through processing which tend to strip off nutrients and fiber, but instead they are prepared using simple cooking methods and not usually have to do deep frying.

According to Archives of Internal Medicine, December 2008, phenolic compounds may explain mediteranean diet benefits where blood vessels appear healthier after individuals consume olive oil high in phenolic compounds.

Phenolic compounds in Olive oil which have antioxidant, anti- inflammatory and anti-clotting properties may explain cardiovascular health benefits linked with mediterranian diet as per the new study.

Also another study as per American Journal of Clinical nutrition, December 2010 noted researchers in Israel found diet rich in antioxidants and omega 3 fatty acids, like Mediterranean diet offered protection against skin cancer. They found that melanoma rates in Mediterranian region were very low.

So why do Mediterranean diet emphasize use of olive oil?

Well, Olive oil which is unsaturated fats is considered the King of oils, and this is not only due to its incredible taste, but because of its nutritive and medicinal qualities. It regulates cholesterol in the blood.

It is used to protect against constipation and also with problems with gallbladder. Olives are rich in fats i.e. 36% and also have proteins which is 3%. Olive oil is rich in vitamins such as A, B1, B2, C, D, E and K and Iron.

I believe you have most likely heard of virgin and extra virgin olive oil and noticed them in your local store. Olive oil is pressed from harvested ripe olives and oil from the first pressing is classified as virgin. And extra virgin oil is oil from the first pressing that is usually low in acid less 1%.

What are the benefits of mediteranean diet

Overall the advantages of mediterranian diet is focused or geared towards health, and also to preserve a healthy weight.

Transforming your diet into mediteranean diet means positioning yourself in the right route to a healthy way of life like avoiding lifestyle diseases, keeping a healthy weight, looking younger and more energetic and many more other health benefits.

Keep in mind mediteranean diet is rich in;

1. Mono-unsaturated fats such as olive oil which is known to regulate cholesterol in the blood and other benefits such as cancer prevention.

2. Carotenoids which is found in colored fruits and vegetables known in its role in cancer prevention, defense from heart disease and antioxidants which safeguards arteries lining and fats in the blood from free radicals.

3. Phytochemicals which are basically substances produced in plants to protect them from viruses, fungi and bacteria.

How do I get started with Mediterranean diet? Where there is a will, there is a way. Getting started into this diet is simple and it involves;

1. Start using mono-unsaturated healthy fats such as olive oil for cooking instead of saturated fats found in animal products.

2. Choose whole grains e.g. rice, pasta, bread and legumes such as beans, peas, and lentils. I favor dried instead of canned since preservatives are used to prolong shelf life.

3. Choose a range of fresh colored fresh fruits and vegetables.

4. Incorporate potatoes, sweet potatoes in your diet and above all choose water instead of cola drinks which are full of empty calories.

All these tips needs a little adjustment and soon, its going to be a formed habit of leading a healthy lifestyle.

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Article Source: http://EzineArticles.com/expert/Geoffrey_L/1421398

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Why Free Breakfast Cereals are an Important Part of a Gluten Free Diet.   

Why Free Breakfast Cereals are an Important Part of a Gluten Free Diet.
Granola is a crisp wholegrain cereal made from oats. It consists of rolled oats, nuts, honey, and sometimes rice, that is usually baked until crispy. During the baking process the mixture is stirred to maintain a loose breakfast cereal-type consistency. Dried fruits, such as raisins and dates, are sometimes added. It's slightly sweetened with honey, sugar, or maple syrup.
Whole oats provide slow-release energy to keep you feeling full and satisfied for an extended time period. Natural sources of unrefined sugar - honey, apple cider and dried fruit - produce a crunchy granola that's full of flavor without being sickly sweet. In addition it is normally made with very little oil, making it a light snack or breakfast food.
There is no need to visit a health food store and pick up your favorite combination of dried fruits, nuts and seeds to make granola from scratch. It comes prepared perfectly and can be celiac disease safe and a great part of a gluten free diet.
Granola is often eaten in combination with yogurt, honey, strawberries, bananas, and milk. It can also serve as a topping for various types of dessert.
Oats are already known for their ability to help lower cholesterol levels. Additionally, oats have cardiovascular benefits. Oats have been shown to keep blood cells from sticking to artery walls, helping to prevent clogged arteries and atherosclerosis.
The USDA (U.S. Department of Agriculture) Human Nutrition Research Center on Aging (HNRCA) believes purified avenanthramides from oats can prevent the narrowing of artery walls caused by a buildup of blood cells and inflammation, which eventually leads to atherosclerosis.

Research has proven that fiber from oats helps reduce LDL cholesterol. This makes oats a heart healthy food. By adding oat products like granola to your diet and cutting down on high-fat, high-cholesterol foods, a person can take proactive steps in preventing heart related problems.
It seems that oats is a source of great controversy for those with celiac disease. The protein in oats is not gluten, but it is biologically similar to gluten. Some celiacs experience problems with this. Most commercially available oats are contaminated with wheat, from the way they are grown to their processing in plants. This is known as cross contamination. Accordingly, many who suffer from celiac disease have avoided oats.
This is not true today. There are many producers of gluten free oats, that can process oats without cross contamination. However, people with celiac disease should re-introduce oats into their diet slowly, until they are sure they can tolerate this food product.
Rose's Bakery makes a terrific gluten free granola which is sweetened with honey and apple cider. Its ingredients are certified gluten free oats, dried apricots, dried cranberries, apple cider, organic canola, honey, shredded coconut, and walnut pieces. It does contain nuts so those with allergies to nuts should avoid consuming these foods. Some diabetics who can have honey and apple cider as a sweetener and can consume dried fruit will find this to be an excellent breakfast food.
So enjoy all the great nutritious, delicious, and celiac disease safe breakfast cereal A1glutenfree.com has to offer.

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