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Healthy Nutrition:
A Healthier Diet…Minus the Wheat and Dairy
By Laura LaValle, RD, LD.

The diet guidelines we use at LaValle Metabolic Institute exclude any food that contains cow’s milk or wheat. This surprises many people because they’ve been trained by good advertising and marketing to think that cow’s milk dairy products and whole-wheat products are the only way to get calcium and fiber. While these staple foods can be nutritious, they can tear down your health if you have developed a sensitivity to them.

Food allergies and other intolerances are quite common. Symptoms can include anything — gas and bloating or other digestive discomfort; runny or stuffy nose; joint aches; rash; headache; noticeable fatigue or tiredness; and even mood changes.

The good news is that years of experience have shown us that eliminating these two common food allergens can make quite a difference in a person’s health.

If you’re having any of the above symptoms it’s a good idea to do some exploration in this area. Lab tests are available for food allergies or sensitivities, but they sometimes only find the most severe of reactions. But there is another way to find out if you’re having food reactions — and it’s free.

It’s called an elimination diet. This simple method can help identify whether certain foods like wheat or cow’s milk dairy may be causing you a variety of health problems.

How do you do it? Simply eliminate these foods from your diet for a minimum of 4 weeks. Then reintroduce the foods, watching for any signs or symptoms of intolerance. Because traces of wheat and dairy products can often be found in a lot of other foods, it is helpful to eliminate most processed foods during an elimination diet. Foods like fresh fish, poultry, meats, beans, fruits and vegetables should be the mainstays of your diet.

When you reintroduce wheat and dairy, start with one or the other. In other words, don’t eat a food that contains both wheat and dairy or you won’t know which one you reacted to. Eat a normal sized portion of the food and then watch over the next 24 to 48 hours for any signs of intolerance. If you did have a reaction, wait a few days until the symptoms subside and then try the other foods.

While an elimination diet cannot tell you the exact medical classification of your intolerance, it can tell whether you are having symptoms from certain foods. And while some symptoms, like runny nose, may not seem that serious — any reaction to food is a sign that it is disrupting your body. So avoid foods that you reacted to until you can take measures to correct the underlying problems.

Your intestinal health is the main factor contributing to food intolerances and immune system reactions. Different medications, excessive consumption of sugar and refined carbohydrates, and chronic stress are just a few of the things that can influence your intestinal function and make you more prone to develop intolerances to foods.

Taking probiotics to help re-establish the friendly bacterial flora that keep intestinal tissues healthy is one of the most important measures you can take. While yogurt does contain some probiotics, it will only exacerbate your problems if you are reactive to the milk proteins. Some probiotics are grown on lactose, so make sure to choose a dairy-free probiotic supplement.

The following broccoli soup recipe is great to try during your elimination diet. It’s a good source of calcium, and is wheat and cow’s milk free.

[Note: Laura B. LaValle, RD, LD is presently the director of dietetics nutrition at LaValle Metabolic Institute (formerly part of Living Longer Institute). She offers personal nutritional counseling at LMI for clients who need help with their diet in relation to illness or disease. Laura also provides educational services in the areas of health promotion, wellness, and disease prevention. To learn more click here.]

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Keeping our pH levels in the right range is very important to our health. Even though certain parts of our bodies such as our stomachs produce acid, our blood pH should be slightly alkaline. If our blood pH levels are not alkaline enough, or if they are acidic, it is known as acidosis. Acidosis is associated with fatigue, and is often present alongside chronic diseases.

If our blood pH levels are too high, that can also cause problems. This condition is called alkalosis, and is often associated with dehydration. Here are some foods that can help lower our pH levels and promote good health when facing alkalosis:

Slightly Acidic Foods:
These foods are slightly acidic. It is usually best to start with foods that do not contain too much acid, because they will prevent us from ending up on the opposite end of the spectrum.

* Fresh Corn
* Honey
* Pork Chops
* Whole Wheat Bread
* Eggs
* Bacon
* Lamb Chops
* English Walnuts
* Wheat Bran
* White Bread
* Veal
* Barley
* Turkey
* Steak
* Salmon
* Brown Rice

Foods With Medium Acidity:
These foods are more acidic than the ones in the previous list. In the case of extreme alkalosis, they might provide faster relief.

* Wheat Germ
* Peanuts
* Chicken
* Peanut Butter
* Pasta
* Codfish
* Soda Crackers
* Haddock
* Shrimp
* Lobster
* Corned Beef
* Oatmeal

Highly Acidic Foods:
These foods have the highest acidity you can find in natural food sources. They can be helpful if your pH level is extremely high.

* Sardines
* Sausage
* Dried Lentils
* Oysters
* Scallops

If you are suffering from acidosis, the foods in the above lists may be best avoided until your blood pH is restored to healthier levels. There lots of healthy foods with higher alkaline content you can eat that will help raise your pH.

While it is possible to test your own pH levels at home, it is best to go to a doctor for the initial diagnosis. Home pH tests use less reliable fluids such as saliva and urine, while the doctor can give you a blood pH test. Your doctor may also want to test for other problems based on the results of your pH test.

Once your doctor has determined where your pH stands, you can use litmus strips to test your pH level yourself at home. The results will be more variable, but they can give you a general idea of which direction your pH is going. From there, you can determine whether you need to include acidic or alkaline foods in your diet.

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Many vegetarians are worried about getting enough nutrition from their diets. This article will share some great tips on healthy eating and how to achieve a balanced diet for the vegetarians. Eating a balanced diet as a vegetarian should not be difficult if you follow the tips in this article.

Fruits and vegetables are an important part of any balanced diet. But nutrition experts also recommend eating a certain number of servings of meat and dairy products each day. It’s not surprising that many people who are considering becoming vegetarians hesitate because they fear that they will not get adequate nutrition.

The truth is that vegetarians can eat balanced diets too. It takes careful planning, but it’s not as difficult as one might imagine. The key to eating a balanced diet as a vegetarian is to know what foods give you the vitamins and nutrients that most people get from animal sources.

Calcium:

Calcium is important because it strengthens our bones. Most people associate calcium with milk and cheese, but these are not the only sources of the important mineral. There are many vegetables that contain calcium.

Leafy green vegetables are one of the most popular sources of calcium among vegetarians. Broccoli and beans are also rich in calcium. Soy products provide lots of calcium as well, as do fortified fruit juices.

Lacto and ovo-lacto vegetarians can consume milk and milk products, so it’s easier for them to include calcium in their diets. But vegans can get the calcium they need for strong bones as well.

Protein:

A common myth about vegetarianism is that it is extremely difficult to get enough protein. The fact is that although vegetarians usually eat less protein than those whose diet includes meats, meat-eaters often eat too much protein. Plant proteins can also be healthier, because they do not come with the large amounts of fat and cholesterol that animal proteins someetimes do.

Beans are a great source of protein for vegetarians. Grains, nuts, and seeds are also protein-rich. Even many vegetables, such as corn, provide a large amount of protein.

Vitamins:

One thing that vegetarians usually get plenty of is vitamins. Fruits and vegetables are loaded with them, and many of these foods have several different vitamins in one delicious package. But there are a few vitamins that vegetarians need to take extra care to include in their diets:

- Vitamin B12 is one important vitamin that is usually obtained through meat, eggs or dairy products. Lacto and ovo-lacto vegetarians do not need to worry about getting enough B12 in their diets. Vegans, on the other hand, might want to consider taking B12 supplements.

- Vitamin D is also often lacking in vegan diets. Those who consume dairy products that are fortified with Vitamin D do not have to worry about it, but strict vegans usually don’t get much of the important nutrient. Two solutions are to get plenty of sunshine, which causes our bodies to create Vitamin D on their own, or to take Vitamin D supplements.

Eating a balanced diet is no harder for a vegetarian than it is for anyone else. Getting all of the vitamins and minerals we need requires us to eat a variety of foods, and to make sure those foods have enough of the things we need in them. By educating yourself about which foods have the nutrients that vegetarian diets often lack, and making it a point to include those in your diet, you can be a healthy vegetarian.

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Numerous studies have found that eating right and eating healthy from a young age is the KEY to fighting off chronic diseases. Many of today’s chronic diseases such as heart disease, cancer and diabetes have a strong link to our diet and lifestyle.

What a child eats in an earlier age will build his/her health profile and risk factors to common diseases such as high blood cholesterol, high blood pressure, obesity, etc.. All these can lead to more serious diseases in adulthood.

Parents play a major role in cultivating healthy eating for their children. As a parent, your responsibility is to buy healthy groceries and serve nutritious food to your growing children.

Of course, it’s a lot easier said than done. Many parents say that they have no problem controlling their children’s diets at home, but once the kids are in school, it’s out of their control. In addition, children prefer to have good-tasting foods. For example, many kids feel that healthy foods are bland and tasteless, they prefer to eat fried foods because they taste good.

It takes time to cultivate a healthy eating habit for your kids, so starting from the young age with parents’ guidelines is the best solution.

Below is a sample meal plan for kids between 3-6 and 7-14 years old (click on the table to view more clearly).

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Foods That Keep You Warm and Healthy During Winter

Want some recipes that can help you serve foods that will keep you and your family warm and healthy during the winter? There is nothing like sitting down and having a meal with your loved ones that leaves you feeling warm and healthy. Here are five foods that will accomplish this goal.

1. Homemade chicken soup. This is not only a healthy soup but also great for colds and flu. Served as a meal, it brings back memories of childhood and those snowy days. As a broth, it can sooth sore throats and is the best medicine for healing as well as providing a restful sleep.

2. Homemade vegetable soup. No matter what vegetables you use, adding a can of chicken soup and a can of tomato sauce will produce a soup that is healthy, hearty and full of nutrients. Serve it with or without elbow macaroni and it will leave you feeling satisfied as well as warm and cozy inside.

3. If you prefer a heartier soup, add fresh ground turkey instead of stew type meat. Turkey has less fat and adding vegetables will make this a more desirable and healthy soup for even the man in your home.

4. Another warm and healthy meal is chicken cacciatore. Remove the skin from the cutlets. Add a can of any type of vegetable as well as a can of tomato sauce and a can of sodium free chicken soup. It may be cooked in a crock-pot or a saucepot whichever is easier. Either way, this is one meal all will absolutely love and crave on those cold winter nights.

5. Eggplant parmigiana is another wonderful and healthy dish. Utilize low fat mozzarella and prepare the sauce from the tomatoes in your garden or purchase a can of sauce at the local supermarket. This favorite dish can be easily stored in containers. This can make for a hearty lunch or dinner with a nice side salad.

Perhaps you have your own recipes handed down from generation to generation. Treat the whole family to these exquisite meals that are not only healthy but are guaranteed to make you feel warm all over.

Click here to get over 700 Most Guarded Restaurant Recipes you can use in your own kitchen.

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Here is a winning food pairing that can boost your health.

Broccoli + Fish: Eat this pair regularly. Besides fish, you can also eat broccoli with meats like beef or turkey. Broccoli and mushrooms are also an excellent pair for good health. In addition to broccoli, other vegetables such as cabbage and cauliflower are also loaded with healthy plant chemicals.

The Facts: Tuna and halibut contain selenium, a mineral that is rich in antioxidants. It helps to protect cells against the effects of free radicals. Vegetables such as broccoli, cauliflower and cabbage contain sulforaphane - an antioxidant plant chemical. Study has shown that the combination of selenium and sulforaphane are very effective in slowing down the development of cancer cells.

Stay tuned for a regular information of combined foods that can keep you healthy.

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