ARE YOU GETTING ENOUGH VITAMIN B?
Many people with gluten intolerance have vitamin and mineral deficiencies. Vitamin B deficiency seems to be a common one among Celiacs. Therefore, it is important to pay attention to healthy, gluten-free sources of these nutrients.
Vitamin B is actually a complex of eight different vitamins. They are referred to collectively as B vitamins or the vitamin B complex. The different nutrients in the vitamin B complex are often found together in foods and offer many of the same benefits, so it can be useful to discuss them as a single entity.
The different types of vitamin B all have their own health benefits, but they also work together to help the body function in a number of ways. The vitamin B complex boosts metabolic function; promotes skin and muscle tone; boosts the immune and nervous systems; and promotes cellular metabolism, growth, and division. The vitamin B complex promotes cardiovascular health, improves energy, and helps prevent depression. Deficiencies in certain B vitamins can result in such illnesses as beriberi, anemia, heart disease, and birth defects.
Vitamin B is water-soluble, so it must be replenished every day. If you aren’t getting it in your diet, vitamin supplements may be necessary. Vitamins are best absorbed when you get them in their natural state; a food source. Some natural, gluten-free sources of Vitamin B include bananas, potatoes, lentils, chili peppers, green vegetables, eggs, dairy products, and meats including turkey, tuna, and liver.

The most realistic way to approach weight loss is through nutritional education and eating awareness training. The focus should be on making changes that you feel comfortable with so that they will stay with you for life. The more knowledge you have about the foods you eat the more likely it is that you will want to make healthy choices. You should never weigh or measure portions or count calories or fat grams. This is not realistic or "normal".
It is too much work and not necessary to achieve successful weight control.

TRAVELING WITH CELIAC DISEASE OR GLUTEN INTOLERANCE

Travel can make it challenging for those that must avoid gluten. Planning in advance is one of the most important skills. “I go to a lot of business meetings. I contact them ahead of time and tell them I’m celiac and I get a special meal.”
Many airlines offer special meals that are either gluten free or all fruit. You can request this by calling at least 24 hours in advance. It is important to bring something to eat just in case you don’t like what they serve. I like to bring a bean salad in a small Tupperware container and some baby carrots. Raw, unsalted GF nuts and seeds can also provide a good source of protein that will stay fresh during a long airplane flight or car ride.
Some people choose to travel on gluten free tours or cruises. If you are staying at a hotel, make sure they have a refrigerator in the room. This way you can keep snacks and extra food with you. The hotel concierge should be able to help you find local food stores. In Italy, the pharmacies carry gluten free crackers and snacks.
Before you go on your trip find a few gluten free restaurants or places to eat that will accommodate your special needs. Don’t be shy with your waiters. Tell them that you cannot have gluten. It is usually best to order your fish or poultry grilled dry to avoid any possible hidden gluten. Ask specific questions about how food is prepared. Many restaurants marinate fish and poultry before cooking it. The marinades might contain gluten. It is important to order salads with the dressing on the side and no croutons. Ask your waiter to write down your order to avoid errors.
Gini Warner, Clinical Nutritionist
www.healthbygini.com