What is Gluten?



Gluten is a general name for the proteins found in wheat (wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan wheat and einkorn), rye, barley and triticale. Tritcale is a cross between wheat and rye. Gluten is added to foods to help maintain their shape. It acts as a glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected.

Wheat is commonly found in:

  • breads
  • baked goods
  • soups
  • pasta
  • cereals
  • sauces
  • salad dressings

Barley is commonly found in:

  • malt (malted barley flour, malted milk and milkshakes, malt extract, malt syrup, malt flavoring, malt vinegar)
  • food coloring
  • soups
  • beer
  • Brewer’s Yeast



Rye is commonly found in:


  • rye bread, such as pumpernickel
  • rye beer
  • cereals


Oats can add diversity and offer many nutritional benefits to the gluten-free diet. The Celiac Disease Foundation’s medical experts recommend only oats that are labeled gluten-free as cross-contact may occur when oats are grown side-by-side with wheat, barley or rye.

Unexpected foods and other products that might contain gluten include:


  • nutritional supplements
  • medicine
  • toothpaste
  • chewing gum
  • lipstick


*Always check with the manufacturer if you are not sure if a product contains gluten.




read more



. Vitamins are substances that your body needs to grow and develop normally Vitamin D is a fat-soluble vitamin that is essential for a variety of healthy bodily functions and processes. . Vitamin D helps your body absorb calcium. Calcium is one of the main building blocks of bone.

Vitamin D is available through exposure to sunlight, supplements, fortified food sources, and in a limited amount of ordinary food items.

Choosing foods each day that are rich in vitamins and minerals is the best way your body is getting what it needs to be healthy. However, research consistently finds that most Americans have diets that lack an appropriate amount of vitamins and minerals.


How much vitamin D do I need?

The amount of vitamin D you need each day depends on your age. The recommended amounts, in international units (IU), are

  • Birth to 12 months: 400 IU
  • Children 1-13 years: 600 IU
  • Teens 14-18 years: 600 IU
  • Adults 19-70 years: 600 IU
  • Adults 71 years and older: 800 IU
  • Pregnant and breastfeeding women: 600 IU




Vitamin D is found in the following gluten-free foods foods:

  • wild caught salmon (3 ounces = 450 IU)
  • swordfish (3 ounces = 550 IU)
  • wild caught canned tuna (3 ounces = 150 IU)
  • Fortified orange juice (8 ounces = 100 IU)
  • Fortified yogurt (6 ounces = 80 IU)

Here is a delicious gluten-free meal idea:

Fresh, wild caught salmon grilled and served with puree butternut squash and a salad made with vegetables and sliced avocado.






read more


Spirulina is a natural “algae” powder that is high in protein and a good source of antioxidants, B-vitamins and other nutrients. Dried spirulina has 60 to 70 percent protein. It is a plant-based complete protein that has all of the essential amino acids you need in your diet. This is especially beneficial for vegans and vegetarians that may not get enough iron or protein in their diet. It is also a good source of calcium, iron, magnesium and vitamins A, E, and K. According to USDA a single tablespoon (7 gram) of powder Spirulina contains: 4 grams of protein, 11% vitamin B1,15% of vitamin B2, 4% vitamin B3, 21% of copper of the RDA. Also, it has only 20 Calories and 1.7 grams of carbohydrates. Spirulina will help to boost immunity, fight allergies, give you energy and reduce fatigue which make this blue-green algea a supper food. Spirulina can be found in tablets and in powder form that can be added to smoothies or a cup of water. It is better to get spirulina that is all-natural to make sure it doesn’t contain any additives or contamination.

Earthrise has a good quality spirulina because it is California grown and grown in the best environment for Spirulina – no pollution, plenty of sun and heat. They have been growing quality Spirulina for 40 years as the pioneers in the industry.


To learn more about nutritional supplements and healthy eating contact Gini Warner, MA, Nutritionist.

read more

Most of us know that protein is an essential for building muscles. The more muscles you have, the more calories you burn at rest and the more food you need to consume. Some people will add more protein or protein powder to their diet to gain more muscle. But the truth is, most people get enough protein in their diet and some even get more than they need. Animal products are a great source of protein because they have all of the good amino acids but most of the time they contain a lot of fat. It is better to eat lean proteins like white meat Poultry, eggs, and seafood. Most of the plant based proteins don’t have all of the eight essential amino acids, so the vegans and vegetarians should eat a lot of different kinds of protein to get all of the essential amino acids. The other group that may not get enough protein is older adults. According to NIH news a recent NIH study of men and women in their 70s found that those who ate the least protein lost significantly more muscle than those who ate the most protein. Older adults that lose their leg and hip muscles are in danger of having injuries when they fall. Also, it would be harder to do basic things like getting up. This group can take a protein supplement because it is often difficult for them to eat enough protein in their diet. According to WebMD, adults in the U.S. are encouraged to get 10% to 35% of their daily calories from protein foods. That’s about 46 grams of protein per day.


read more

What you should look for in vitamin supplements?

We all know that the FDA controls and regulates foods, but what about the vitamin supplements? Is there any difference in supplements? Who regulates them and is there any quality control for these products? The Dietary Supplement Health and Education Act (DSHEA) design a framework for the safety and labeling of dietary supplements and have recently added regulations that require manufacturers to observe good manufacturing practices. However, the dietary supplements covered by this act normally do not need approval from the FDA before marketed to the public because they are not considered drugs. There is also the NSF standard that the dietary supplements need to follow which makes sure that what’s on the label matches what is in the bottle. Also, they check the products for any contaminations that may be unsafe. The other regulation that dietary supplements need to follow is the United States Pharmacopeia (USP) which test and verify ingredients, efficiency, strength and the manufacturing processes. In addition, the supplements manufacturer has to follow other regulations like the Fair Packaging and labeling Act and the Food Allergen Labeling Act . Even though it seems like manufactures have to follow a lot of rules and regulations that does not mean that all nutritional supplements have the same qualities. Before choosing a dietary supplement, you should consult with a nutritionist to make sure you get the right amounts and the best brands that offer good quality ingredients.

read more



Looking for food grown in healthy soil?


Here are three helpful tips:


Some food and farm activists want to see an official soil health label much like the federally regulated organic label. But there’s nothing quite like that to guide consumers at this time. Finding food grown in good soil requires some detective work. Look for these clues.

  1. paying extra attention to organic food will protect you from pesticide, herbicide, and other fertilizer residue, as well as sub therapeutic antibiotics in meat and GMO crops. According to a growing body of research, organic food may support the soil in such a way that it delivers more nutrients.
  2. Talk to the farmer. Ask questions the next time you’re at the farmers market. Do you use synthetic fertilizer and killing chemicals? If so how often? How does your farm promote bio diversity? Are there animals on the farm? Do you live in the farm? Research indicates that farmers who live on the farm eat the food on the farm themselves and are more likely to take good care of their soil.
  3. Use all your senses. When you’re shopping for produce, I recommend relying on more then your eyes. Plants interaction with soil and the environment produces strong smells and tastes. These can be markers for a higher phytonutrient levels. They’re like many medicines and are good for health.

read more

What is Stearic Acid?



Have you ever seen stearic acid on a food label and wondered if it is safe to eat?

Stearic acid, is a saturated fatty acid that comes from animal and vegetable fats and oils. But research shows that the stearic acid has a neutral effect on LDL cholesterol levels. So, this long chain SFA may not increase the risk of cardiovascular disease. For this reason, some suggested that stearic acid should not grouped with other long chain SFA, however this has not been implemented in nutrition labeling. You might find stearic acid in meat, poultry, fish, grain products, milk and milk products and candy. This product is commonly used in nutritional supplements and food additive applications. Even though stearic acid is considered a low-hazard ingredient, like so many other ingredients, there are cases of several harmful effects and allergies. Some people reported that stearic acid can cause a skin rash and irritation. However, this side effect occurs when a large amount of stearic acid is consumed or inhaled. So, like every other additive, it is better to make sure you have a moderate amount in your diet.


read more