Food that cross react with wheat in Celiac

There are foods that the immune system recognizes as gluten in addition to wheat, rye, and barely. This process is called cross-reactivity

A few examples of such foods include, casein ( milk protein)

corn, yeast, millet, rice, sesame, soy

Some hidden sources of gluten include modified food starch, food emulsifiers, food stabilizers, artificial coloring, processed ketchup, mustard, certain salad dressings, deli meats, beer, soy sauce, and shampoos.



Best and worst foods for belly Fat QUIZ

Here are the highlights of the Quiz

Belly fast is worse for you than fat elsewhere on your body

Fatty foods such as butter, cheese and fatty meats are not the biggest cause of belly fat. The biggest cause is overeating, and lack of exercise

Calories from alcohol are worse for belly fat than other calories-

Trans fats an move fat from other parts of your body to your belly ( not a good thing)

Green tea, blueberries and soy show promise for fighting belly fat

Fast foods can contribute to belly fat because they are high in fat, calorie dense, and large portions.

To help your waistline- you should eat a diet high in fiber ( like popcorn)

Men tend to collect more belly fat than women

Spot exercises does NOT target belly fat

Belly fat has been linked to heart disease, osteoporosis and dementia

The best plan for reducing belly fat is cutting calories and getting more physical activity




Food Allergies may present as hives, vomiting, eczema, or wheezing

Most food allergy reactions start soon — within minutes to a couple of hours — after exposure to a trigger food.

Symptoms can include:

  • Stomach or intestinal problems, such as vomiting, colic, diarrhea, or bleeding
  • Skin reactions, such as hives, swelling, or eczema
  • Breathing problems, such as upper respiratory congestion, throat swelling, or wheezing

Preparing Meals and Snacks

food allergies will change your eating habits.

“Finding safe options that children are willing to eat can be a challenge,”

“Families have to learn how to prepare safe meals and snacks from whole foods and also how to find allergen-free convenience items.”

You’ll need to master the art of reading product labels.

The FDA requires that the eight major dietary allergens (milk, eggs, wheat, soy, peanuts, tree nuts, fish, and shellfish) be noted on product and ingredient labels. But other minor ingredients may not appear on packaging. If you have questions about something your child might eat, you should call the maker before you serve it to them.

“There’s always a risk of hidden ingredients,” “Labeling is not always complete, nor clear.”

Preparing meals and snacks at home gives you more control what’s in your food. There are many cookbooks and web sites that have allergy-friendly recipes.

For special events like birthday parties, let the host know about your child’s allergies, and make sure your child knows what’s off limits.

Dining Out

Let your server know of a food allergy. Ask to speak to the manager or chef who will be preparing the food, so you can find out about the ingredients used and the methods of preparation.

“Ask that your food be prepared using clean hands and clean cooking surfaces, utensils, and equipment,” “If you have milk allergies– You don’t want the hamburger  to be prepared on the same grill as another customer’s cheeseburger-.”

if there is a peanut allergy, you might want to avoid restaurants that cook with peanuts or peanut sauces, and if you’re allergic to shellfish, you might want to avoid seafood restaurants.

Always have emergency medications on hand. If you think someone is having an anaphylactic reaction, call 911 immediately and use your epinephrine auto-injector.  Even after that injection, you or your child may still need to go to the hospital.

Get your calcium from other sources if you dont drink COW Milk

Non Dairy Foods that have a good amount of calcium

Serving Size


Collard greens

1 cup, boiled

357 mg

Fortified soymilk

1 cup

368 mg

Black-eyed peas

1 cup, boiled

211 mg

Firm tofu (made with calcium sulfate)

1/2 cup

204 mg

Calcium-fortified orange juice

6 oz

200 mg

Blackstrap molasses

1 Tbsp

172 mg

Baked beans

1 cup, canned

154 mg


1 cup, cooked

94 mg

Chinese cabbage

1 cup, raw

74 mg


1 cup

72 mg


1 oz

70 mg

Healthy eating to lower blood pressure

Healthy Nutrition to lower High blood Pressure

Eat foods that are naturally low in fat such as whole grains, fruits and vegetables.
Aim for 30 g of fiber a day- average fruit is 2 grams of fiber per serving, average vegetable is about 3 g of fiber per serving, a serving of beans is 5-6 grams of fiber.
Look at food labels and pay special attention to the level of saturated fat. You want less than 10% of your whole days calories from saturated fat.
Choose lean protein foods such as soy, skinless chicken ( not fried) , very lean meat, and fat free dairy products.
Do not eat foods that say hydrogenated or partially hydrogenated on food labels. They are loaded with saturated and trans fats. Choose monounsaturated oils such as olive oil.
Limit fried foods and processed foods. Limit prepared baked foods such as donuts cookies and crackers. They may contain saturated and trans fats.
Eat fewer products that are high in saturated fats such as hard cheeses, whole milk, ice cream, butter and fatty meats.
Pay attention to how foods are prepared. Healthy ways to cook fish, chicken and lean meats are broiling, grilling, poaching and baking.
Eat foods that are high in fiber including oats and oat bran, split peas, lentils, beans such as kidney, black and navy beans and brown rice
Stay away from fast food restaurants where healthy choices are hard to find
Try to have more potassium 4700 mg a day
Less sodium than 2,300 mg a day is a start, aim for 1500 mg a day is even better

The healthy vegetarian

Healthy Eating for Vegetarians


Include beans and peas, nuts and soy as protein sources.

Lacto-ovo vegetarians get protein from eggs and dairy

Dairy is an excellent source of calcium; other sources include calcium fortified soy milk, tofu with calcium sulfate, calcium fortified cereals, and orange juice.

Pasta marinara, veggie pizza, vegetable lasagna, tofu vegetable stir-fry and bean burritos are good vegetarian choices

For BBQs try veggie or soy burgers, soy hot dogs, marinated tofu and fruit and vegetable kabobs.  Grilled veggies are great too

The high nutrient content of beans and peas makes them a must for everyone. Enjoy a vegetarian chili, three bean salad, or split pea soup.  Make a hummus filled pita sandwich

For breakfast try soy based sausage patties,

For dinner try bean burgers or falafel balls or patties (chickpeas)

Nuts make great snacks. Almonds, walnuts or pecans instead of cheese or meat to a green salad.

Get your B12 from fortified cereals or soy products  or consider a B12 supplement