Vitamins and Minerals on a Gluten Free Diet

Vitamins and Minerals are an essential requirement when on a gluten free diet.

 

It is recommended that you take supplements of multivitamins and minerals.The recommended daily dose is 4 to 6 tablets or capsules. This daily dose should be divided in half. Usually taken in the morning and at night.

Here are a list of vitamins suggested to take:

Vitamin A

Beta - carotene

Vitamin D

Vitamin E

B Complex

Folic Acid

Cyano - or methylcobalamin'

Boron

Calcium

Chromium

Copper

Iodine

Iron

Magnesium

Manganese

Selenium

Phosphorus

Calsium and magnesium

Vitamin D

Fish oil

 

Check your packaging for instruction on how many to take.

 

There are also microorganisms that are benifical to your health these you can generally get in yogurt such as Lactobacillus acidophilus. These organisms assist in keeping inflammation under control and your immune system up.

Your not getting results from the gluten free diet

If you have been sticking to the diet for a least 2 weeks you should have some result. However, sometimes it does take longer. So as long as you are not being temped to cheat, you may need to go as long as 3 months.

 

In the event that you are still having trouble you may find that you also have some other related problem such as an intolerance to dairy.

 

You also can get what they call a cross-reaction which can cause a reaction when you eat gluten. Cross-reactivity is a condition when the autoimmune antibodies your body generates mistakes other food proteins for the one you can not tolerate. So when this happens the effect on your body is the same as if you had eaten gluten. 

 

If you do find that you are still having problems it may be that you are having a cross-reaction. You may need to test the other foods you eat. You can ask your doctor to order an allergy test or another way is to eliminate the foods you eat one at a time. How you do this is the same as with your gluten diet. Choose one of the foods you eat and remove it from your diet for 3 weeks, by then you should find some relief.

 

People with gluten sensitivity have a high risk of cross-reactivity to the protein in milk and dairy products. This is not the same as lactose intolerance as this is an intolerance to milk sugar not milk protein.

 

Again the one way to find out if it is dairy is to eliminate all dairy from your diet along with the gluten for 3 weeks and see if you feel any results.

 

Here is a list of other offending Foods:

 

Milk

Butter

Cheese

Whey

Cheese powders or flavourings

Tomatoes

White Potatoes

Eggplant

Peppers

Peanuts

Soy

 

Tip - Remember to read labels when buying products from the supermarket.

 

 

Flour substitutes

Flour Substitutes

 

If you are like me and like to make your own Cakes, pie's etc,

 

You can try using your own recipes but substitute wheat flour with these flours:

 

Almond meal - this can be used in desserts, cakes and biscuits.

Buckwheat Flour - is especially good in making bread.

Corn Flour - is great as a thickener for gravies etc.

Millet - this can be used like a porridge for breakfast.

Potato Flour - this is used in a lot of Chinese recipes, also good for pancakes, waffles and as a thickener.

Rice Flour - has multiple uses, I like to make shortbread with this.

Soya Flour - is generally used with another wheat flour substitute to make a lighter product.

Tapioca Flour - A sweeter flavour mainly used for deserts etc.

 

Also in stead of bread crumbs you can get rice crumbs or you can even use your GF bread, either way it tastes great.

 

I do hope you are finding this information interesting.

 

 

 

How's this for a Gluten Free Menu

Entrée:

Herb Cheese Bread

 

 Ingredients

 

2 slices of GF bread

1/2 a cup of grated cheese

1/4 tea spoon of chopped fresh herbs

1 teaspoon of butter

 

Directions

 

Toast the bread, spread with butter then sprinkle the herbs and cheese on top. Place under grill till golden brown.

 

Main Meal:

Spaghetti and Meat Sauce

 

Just cook your spaghetti and meat sauce the way you would before you became gluten free.

 

Ingredients

500g mince steak

1 box (250g) of GF spaghetti

1 can (410g) of chopped tomatoes

1 garlic clove finely chopped

1/2 cup of chopped herbs ( basil & thyme)

 2 table spoons of GF gravy powder

 2 table spoons of tomato paste

 1 cup of tomato sauce

 1 tablespoon of extra virgin olive oil

 2 cup of water

 Some grated cheese to sprinkle over the top

 

Directions

 

To cook the spaghetti follow the direction on the box.

Heat oil in fry pan on medium heat.

Add garlic, when garlic starts to go golden add the mince.

Cook the mince till brown then add tomato paste, tomato sauce, herbs and tin of  chopped tomato's.

Put gravy powder in a mixing bowl and slowly add water till you have a paste, then making sure you don't have any lumps add the rest off the water. Pour into the meat sauce.

Cook the sauce on a low heat for 20 minutes.

When spaghetti is cooked strain. Stir through a dob of butter and season, then place in serving  dish. 

Pour meat sauce over the spaghetti and serve with grated cheese.

 

Desert :

Banana Split

 

 

4 Bananas

12 scoops of your choice of GF ice cream (mine is Embrace made by HOME Ice-cream)

 Chopped nuts

 Topping of your choice GF

 

 Cut bananas down the middle and place in dish

 Place 3 scoops of ice-cream between the banana halves

 Pour topping over the top and sprinkle with nuts.

 

This menu is just a sample of what you can do as far as making your own menu for any occasion.

 

I will be placing more recipes regularly on this blog.

 

Enjoy

 

Ann

 

Getting Back to Normal - Try a Gluten Free Diet

The only way to treat gluten sensitivity is to eliminate gluten from your diet.

 

If you suffer the chronic symptoms such as diarrhea or constipation why not try a gluten free diet for 90 days and see if you have any relief. You may find it hard at first but I can assure you that if you are gluten sensitive that you will soon feel so much better.

 

You can make your own diet up by using gluten free foods, but check with your nutritionist that it is a balanced diet. If you purchase foods from the supermarket just make sure it has on the product labelling 'gluten free', for example Country Life have bread that clearly displays 'Gluten Free'. Other products may not be that clear, so you may have to look hard.

 

If you go to a restaurant ask if they have a gluten free menu. Usually, the menu will have GF next to the meals that are gluten free.

 

Here is a list of some gluten free foods:

• Caned tuna or salmon etc. make sure it is in water
• chicken & turkey without skin
• eggs
• Fat free cheese, soy cheese & plain yogurt  
• Fresh seafood
• lean red meat, pork & veal
• Milk (if your not lactose sensitive)
• Most vegetable & fruits 
• GF Stock
• GF soy sauce or tamari sauce
• Lemon Juice, vinegar
• Natural extracts vanilla, almond & orange
• Spices and herbs
• GF biscuits
• GF cereal
• GF Cake mix

So as you can see you can eat most foods so it isn't that bad. Of course you also must avoid any other foods that you know you are allergic to.

                                        

The symptoms of Gluten sensitivity

The symptoms of Gluten sensitivity are many but my experience was gastroenteritis like symptoms.

 

These symptoms started when I was young but I didn't really know about gluten sensitivity then and neither did my parents.

 

I continually had trouble with stomach upsets and bloating. I have a picture of myself when I was nine, where I look six months pregnant. Not a good look.

 

I also suffered with eczema and have since found that this is another symptom of gluten sensitivity, as are many things such as Asthma, Diabetes, Anaemia and unexplained weight loss or gain.

 

Weight was always a problem for me as I would put weight on so easily. When I grew older I heard about gluten sensitivity but did not relate it to my problem. It seemed to me that most people with Coeliac disease were extremely thin, and as I had a weight problem I believed this couldn't be me.

 

When my illness finally came to its peak, I began to pass blood from having diarrhea continuously and my weight dropped dramatically. I also began to run high temperatures. My doctor didn't know what to do for me so he admitted me to hospital.

 

While in hospital a different doctor came to see me. He took one look at me and said that I was gluten sensitive and that I should stop eating bread and go on a gluten free diet. Well, it didn't happen over night but since I started this diet I have never felt so healthy. My weight is great and I feel that I have a new lease on life. Sure, it is hard sometimes when you want to have something to eat out and you get a blank look when you mention your 'gluten intolerant', but I have found that more and more restaurants can accommodate dietary problems now as there seems to be a better awareness.

 

For those people who live in Australia a company called Country Bake make gluten free bread and it is sold in most supermarkets, for example Coles and Woolworths .

 

And for a special treat, DefinitelyChocolate have wonderful Organic and Vegan chocolate that is gluten free. Just click on the banner below to check them out. You won't be disappointed.

 

 

 

ARE YOU GLUTEN SENSITIVE?

The best advice I can give is, if you feel you may be gluten sensitive, speak to your doctor and change your diet. If you are, you will be surprised at the result.

 

If you want proof, you may be disappointed. Proving gluten sensitivity is not an easy thing, unless you are a Coeliac, which is sensitivity to the extreme.

 

However, talk to your doctor. Have the relevant tests, but if they are negative still change your diet and see if you overall well-being improves. If you are sensitive, the change won't be subtle, it will significant. But ask you doctor how to change your diet safely.