Americans are increasingly turning to foodservice and other alternative sources for snacks that give them energy, nourishment and satisfaction. Of the vast majority of Americans (91 percent) who snack multiple times per day, 8 percent forgo meals altogether in favor of snacking, finds Hartman Group’s Future of Snacking 2016 report.

“How we go about planning, acquiring and consuming food has been disrupted, and the result has been the displacement of meals and variations in when, how and what gets consumed,” said Tamara Barnett, VP of strategic insights for Bellevue, Wash.-based Hartman Group, during a webinar presentation of the findings. “It’s due to time pressure and commitments and the decline of meal planning and cooking skills, and the democratization of planning, shopping and

consuming food has been disrupted.

As a result, many Americans are choosing unhealthy snacks that are loaded with refined sugar and/or saturated fat. Many of these snacks contain gluten and do not have much nutritional value. This is causing people to gain weight and feel lethargic during day due to a reduced intake of healthy foods.

It doesn’t have to be this way. When done right, snacking keeps your energy levels up and gives you more opportunities to get in all your nutritional needs. Many of my clients enjoy eating on almond butter on an apple for a quick snack with vitamins, minerals and protein. For more great healthy snacking recipes visit



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We’ve all have those days when we ask the simple question. Can I overload on having too much vitamin C from food and supplements in my diet?

The essential vitamin C must come from the diet the human body cannot produce. The simple fact is vitamin C is a water-soluble vitamin that supports normal growth and development. Vitamin C also helps your body absorb iron. Because your body doesn’t produce or store vitamin C, it’s important to include vitamin C in your diet. For most people, a large orange or a cup of sliced strawberries, chopped red pepper or broccoli provides enough vitamin C for the day. Any extra vitamin C will simply be flushed out of your body in your urine.

Still confused about vitamin C? Here are some more facts and history about the importance of vitamin C. We need a healthy intake of vitamin C for general good health for a number of reasons. When vitamin C was first thought of as the cure to the common cold back in the 1970’s the epithets didn’t stop there. Vitamin C has been credited with the genius of a source for curing cancer and some researchers still assert that adequate vitamin C may have a positive effect in keeping certain cancers away.

No matter which side of the coin researchers have determined that a healthy diet dense in vitamin C is an essential component in the building of collagen, which in turn creates the fundamental material for bone, skin, blood vessels and other tissues. Failing to get enough vitamin C can cause inflammation of the gums, scaly skin, nosebleed, painful joints and other problems. In regards to the original question, what happens when excess amount of vitamin C is dense in the diet. The general nutrient recommendation for vitamin C 65 to 90 milligrams (mg) a day, and the upper limit is 2,000 mg a day. Toxicity due to excessive intake is generally uncommon. Foods dense in vitamin C include most fruits and vegetables.

The following fruits & vegetables are high in vitamin C:

  • 1) Oranges. 1 large: 82 mg (over 100% DV)
  • 2) Red peppers. ½ cup chopped, raw: 95 mg (over 100% DV)
  • 3) Kale. 1 cup: 80 mg (134% DV)
  • 4) Brussels sprouts. ½ cup cooked: 48 mg (80% DV)
  • 5) Broccoli. ½ cup cooked: 51 mg (107% DV)
  • 6) Strawberries. ½ cup: 42 mg (70% DV)



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Losing weight requires eating a balanced diet that contains fruits, vegetables and lean meats. A gluten-free diet is usually recommended to people that cannot tolerate gluten but other people may choose this diet because it makes it easier for them to maintain a healthy body weight. This diet helps people to make healthier choices every day. Instead of eating food with gluten like bread and pasta, they will choose fruits, vegetables and lean meats. Therefore, the gluten-free diet may help with weight loss if it is followed correctly with the guidance of a nutritionist. Cardiologist Dr. William Davis, author of Wheat Belly said that he sees the same weight lost sparked by gluten-free diet in people who don’t have celiac disease. “patients lose weight routinely, usually around 15 to 20 pounds in the first month when they drop wheat from their diets . Everybody can benefit from eating fresh fruit, vegetables and other healthy options. The gluten-free diet will help people to enjoy the great tasting food made from natural and delicious cuisines. Also, this diet reduces the intake of processed foods and junk foods that usually contain gluten with a lot of empty calories. It is important to consult with a nutritionist before beginning a gluten-free diet.


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Your nutritionist or your doctor has told you to go on a gluten-free diet. You need to be very carefully to avoid eating any food or swallowing a dental product that might contain gluten. It is important to read the labels before putting anything in your mouth that you might swallow. You will be surprised to find gluten in some foods that you never thought would contain it. This makes you wonder about every product you use in your mouth. There are a lot of articles and information about food containing gluten, but it is difficult to find reports about other items like dental products. Even though you may only swallow a tiny drop when using mouth wash, It can still be harmful if it contains gluten.

Most mouthwash is made of water, alcohol, flavoring and coloring agents. They also contain some antibacterial ingredients. Mouthwash is used for cleaning the mouth, getting rid of bad smells in the mouth cause by bacteria the smell of food.  As you can see there aren’t any gluten-containing ingredients listed on the label but the manufactures may not do any testing to make sure they products don’t contain any trace of gluten.

Most manufactures state that they will not add gluten intentionally to their products, however they cannot guarantee that their products are completely gluten-free. I recommend contacting the manufacturer before using any mouthwash to be safe.

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Wild salmon is one of the healthiest foods and a great source of protein that is easily digested. It also contains high levels of omega-3 fatty acids and several vitamins including vitamin B, D, A and minerals like potassium.

Omega-3 fatty acid is known as good cholesterol and plays a great role in our health. It can increase the efficiency of some brain functions including memory and protect the nerve system from age-related damage, reduce risk of stroke and heart attack, maintain insulin levels, reduce loss of vision, reduce risk of cancer. It can be helpful for maintaining healthy skin and hair.

Wild salmon has a pink color that it gets from their natural environment diet but farm-raised salmon usually get their color from the additives to their food. Farm raised salmon contains antibiotics and substances which can be dangerous to our health.

The American Heart Association recommends eating fatty fish, such as salmon, at least two times per week. The recommended serving size of fish is 3.5 ounces cooked or 3/4 cup of fish flaked. All fish is naturally gluten-free! There are many healthy and gluten-free recipes in the book, “The Gluten-Free Edge“.

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Read this Before Drinking Gluten-Free Beers and Other Alcoholic Drinks


St. Patrick’s Day is right around the corner! For many of you, that could mean enjoying some gluten-free beer or alcohol to celebrate. There are several important facts that you should know about gluten-free beers and other alcohol before you indulge:

  • We don’t know yet if “gluten-removed” barley-based beers are safe for people with celiac disease or those with non-celiac gluten intolerance.. That’s because the testing method used has not yet been validated. Therefore, I recommend avoiding barley-based beers. You can find plenty of safe gluten-free beers on the market!  Most liquors are safe for people with celiac disease. Pure, distilled liquors, regardless of their starting ingredients (including those made with wheat, barley or rye), are considered gluten-free. Watch out for hidden gluten in liquors that use flavorings added after distillation.
  • Food coloring used to make green alcohol for St. Patrick’s Day should be free from gluten-containing ingredients. Be sure to ask your bartender about ingredients before drinking. Wine is gluten-free.


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When you start your gluten-free diet, it will take a little bit of time to learn about all of the foods that contain gluten. Some foods are very obvious and easy to avoid but others you may never even think that they contain gluten. Licorice is a perfect example. These days most foods have a label that shows if they are gluten-free or not. There are many foods that do not have any label at all so you need to do your homework and make sure that the food is safe.

Licorice is a popular snack with different flavors like cherry and strawberry. It is considered a low- fat and low- calorie snack. However, most people don’t realize that licorice is mostly made by a sweetener. So, you may think how does licorice has gluten? If you do your research you will find that wheat is one of the first few ingredients. Licorice is made from a combination of sweetening like sugar and corn syrups, wheat flour and other ingredients like starches, color and flavoring. But now you can find gluten-free licorice so licorice lovers can still enjoy it! Gluten can be found in so many different places that you may never think it would exist. So, next time you reach for a snack or food, make sure you read the labels and the ingredients. If there is no label its best to avoid eating it until you have done your research.


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