1. Bran Muffins

Muffins made with bran have been thought of as a healthy choice because of the high fiber content. Bran is healthy when consumed alone. Muffins are loaded with white flour, sugar, and butter making them a high fat, sugary food that will most likely cause weight gain. Refined sugar is not recommended for anyone with diabetes or cancer.


  1. Rice Milk

This is nothing more than fluid from the rice that is low in protein and calcium and high in carbohydrates. If you are on a dairy free diet or you are a vegan, you are better off with almond milk.


  1. Packaged Turkey


Fresh sliced turkey is a good lean protein. You can add it to a salad for a healthy gluten-free lunch. Packaged turkey, on the other hand is loaded with sodium. A two-ounce serving of some brands has as much as 450 grams of sodium. Nearly one third of the daily limit recommended by the American Heart Association. In addition, packaged turkey is a processed meat which is classified as a carcinogen. The best alternative is to buy organic turkey cut fresh from the cooked bird.





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Do We Need Iron?

  • Iron is an essential mineral that plays a key role in blood production; it is an important component of hemoglobin, a protein inside red blood cells that carries oxygen throughout the body. In addition, iron aids in energy metabolism, reduces insomnia, helps regulate body temperature, and boosts brain function and the immune system. Therefore, iron is a crucial nutrient to intake.

    • Deficiency: Iron deficiency is very common, especially for women (due to loss of blood during menstruation every month), and it could lead to iron deficiency anemia – the condition of lacking adequate healthy red blood cells. If left untreated, iron deficiency anemia can cause damage to major organs.
    • Symptoms: Iron deficiency may result in fatigue, weakness, shortness of breath, and cold hands and feet. Pale skin and brittle nails are also common in those with not enough iron in their bodies. 
    • Sources: Meat, seafood, legumes, and leafy greens such as spinach are all very high in iron. Quinoa, dark chocolate and pumpkin seeds are also great sources.
    • Two types of iron: Heme iron is only found in meat and seafood, and it is more easily absorbed by the body than non-heme iron. Non-heme iron, on the other hand, is found in plant-based foods such as vegetables, grains, and nuts, and is less readily absorbed. 
    • Iron absorption: Absorption of iron is enhanced with vitamin C – therefore, nutrition experts recommend eating foods like strawberries, tomatoes and broccoli along with the iron-rich foods being consumed.
    • Supplements: If you are still not getting enough iron from your diet, you may want to consider taking an iron supplement. This is especially true for pregnant women, vegetarians/vegans, or those with certain health conditions who might need to take in higher levels of iron. 
    • How much iron do you need? The amount of iron you should take daily varies with age, gender, and individual conditions. Too much iron can actually be toxic, so it is important to pay attention to the specific needs of your body.
Overall, the benefits of iron should not be overlooked when planning and preparing nutritious meals, for this mineral helps you stay healthy, active and energized.










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The Power of Peas

Peas have a very impressive nutritional profile. They offer almost every vitamin and mineral you need, including vitamins A, K, C, iron, zinc and manganese. The plentiful antioxidants in peas contribute to improved digestion, and they can help prevent stomach cancer. The high fiber content can lower cholesterol and decrease the risk of heart disease. When people think of protein, they often forget about peas. However, in reality, peas are an excellent source of protein, too!


         Protein takes the body longer to digest, so it can help keep you feeling fuller for longer. Eating a high protein diet can lead to consuming fewer calories in a day, and thus help with weight loss. Nutritionists support that peas have numerous benefits, including aiding in weight loss, due to their high dietary fiber content. Peas are a complete source protein except that they are low in one amino acid – methionine. But, as long as peas are not your only source of protein throughout the day, this should not be an issue because many other foods contain abundant methionine, such as oats and nuts. 


         Pea protein powder is made from drying and grinding peas into flour. Then, the starch is removed to leave a fine powdery mixture of protein, vitamins and minerals, called pea protein isolate. Pea protein works with nearly any special diet – vegan, gluten free, dairy free, etc. It is allergy-friendly, meaning it doesn’t contain the most common allergens, such as peanuts, tree nuts, eggs, or soy. Pea protein isolate is easily digested and can be added to smoothies, mixed into oatmeal, or used in baking. You can find pea protein powder at the grocery store, or you can order it online if you want to give it try.


So, next time you find yourself wondering how to supplement your nutrition with more protein, don’t underestimate the power of peas!




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Gluten is the name for proteins found in wheat, barley and rye. It acts as a glue that holds food together. If you’ve ever seen someone make pizza dough this is gluten in action. Gluten can be found in many types of foods, even ones that would not be expected.

 People with Celiac Disease or non- celiac gluten intolerance need to know what foods and ingredients are likely to contain wheat gluten. Which ingredients should you avoid? Here’s a list of foods that you might not realize contain gluten:



  • White vinegar can be made from almost any starch source or gluten-containing grains. Several of the foods below might contain white vinegar.


  • Ketchup



  • Mustard


  • Capers


  • Pickles


  • Pepper


  • Packaged pudding


  • mustard powder


  • Imitation bacon


  • Imitation seafood


  • Cool whip


  • 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


To learn more about the gluten-free diet contact Health By Gini to make an appointment. 

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  • When it comes to nutrition, the D group of vitamins can help with proper absorption of calcium from the diet, and is essential for strong bones and skeletal health.

Deficiencies in Vitamin D may result in frequent illness, bone and back pain, fatigue and tiredness, and bone loss. Unfortunately, it is fairly common to be deficient in this vitamin, but luckily, it’s usually easy to fix. One way is to alter your diet to incorporate more foods that are high in vitamin D.  Foods that contain vitamin D include; seafood, mushrooms, and fortified foods like soy milk and cereals. In addition to ensuring proper nutrition, you can also increase sun exposure because when your skin is exposed to the sun, it makes vitamin D from cholesterol – hence the name “the sunshine vitamin.” There are also many vitamin D supplements available to help ensure proper nutrition.

Vitamin D25, also known as Calcitriol, is a vitamin D supplement that you may have read about; it is a synthetic version of vitamin D3. It can treat low calcium in people who have hyperparathyroidism (overactive parathyroid glands) by decreasing the function of the parathyroid glands; it can also treat metabolic bone disease.

Calcitriol is a medication that should be taken exactly as prescribed by a doctor and only for as long as recommended. Calcitriol comes as a capsule or liquid solution to take orally, and it plays and important role in helping the body regulate levels of calcium and phosphorus for bone mineralization. 

In adults, if low levels of vitamin D are left untreated, it can lead to osteomalacia which is a condition that causes bones to break more easily. In children, vitamin D deficiency can lead to rickets, a softening and weakening of the bones.

Therefore, vitamin D is an essential nutrient for your body to maintain optimal health. So spend some time in the sun and don’t forget to include adequate vitamin D in your diet!








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There are eight types of vitamin B:


  • thiamin (B1)
  • pantothenic acid.
  • vitaminB6 (pyridoxine)
  • folate (called folic acid when included in supplements)
  • vitaminB12 (cyanocobalamin). 


  1. Promote healthy brain function. Research has confirmed that there is a direct correlation between vitamin B12deficiency and poor brain health.


  1. Vitamin B-6 helps keep the immune system strong. It helps the body make new red blood cells, which carry oxygen throughout the body.


3.Thiamine plays an essential role in metabolism by helping convert nutrients into energy. It enables the body to use carbohydrates as energy. It plays a key role in muscle and heart function.


  1. Niacin helps to maintain healthy skin. It may help lower cholesterol and ease arthritis. However, it canalso cause serious side effects if you take large doses.



  1. Biotin may help hair growth. It helps your body convert food into energy.




B vitamins are available in ​ a variety of foods:



  • Whole grains (brown rice, barley, millet)
  • Meat (red meat, poultry, fish)
  • Eggs and dairy products (milk, cheese)
  • Legumes (beans, lentils)
  • ​Seeds and nuts (sunflower seeds, almonds)
  • Dark, leafy vegetables (broccoli, spinach)

Contact health By Gini to make your appointment for your nutrition evaluation today!

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Ground chicken and chopped veggies make a tasty filling for these fresh and easy lettuce wraps. If you can’t find butter lettuce, Romaine is a good substitute.

Makes four servings
Prep time: 10 minutes
Cook time: 20 minutes


  • 1 tbs. olive oil
  • 1 lb. ground chicken
  • 1/2 tsp. salt
  • 1 medium red bell pepper, seeded and chopped (about 1 cup)


  • 1/2 small yellow onion, chopped (about 1/2 cup)
  • 1 Gluten-free Teriyaki sauce or tamari


  • 1 head butter lettuce, leaves separated and rinsed
  • Store-bought Thai peanut sauce, sliced green onions, and chopped salted peanuts, for garnish



  1. In a large skillet over medium-high heat, heat half of the olive oil. Add the chicken to the skillet, sprinkle with salt, and cook for five to seven minutes, or until the chicken is cooked through and no pink remains. Drain and transfer the chicken to a plate.
  2. Add the remaining olive oil to the skillet along with the red pepper and onion and cook for five to seven minutes, stirring frequently until the peppers are softened and the onions begin to brown.
  3. Reduce the heat to low. Add the chicken and Teriyaki Sauce to the skillet and cook for one minute to heat. Remove from heat.
  4. Use a slotted spoon to scoop the mixture into the lettuce leaves. Garnish each with a drizzle of sauce, some sliced green onions and chopped peanuts, if desired.

For more delicious gluten-free recipes visit www.healthbygini.com/book



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