Nutrition



No, Gano Excel isn’t coming out with a green tea beverage. But there are some interesting parallels between the story of green tea and Ganoderma lucidum.

Green Tea Popular for over 4000 Years

Did you know that throughout most of Asia, green tea has been widely consumed by the general population for well over 4000 years? Over time, it has been used both as a casual beverage, and also for a variety of medicinal benefits including controlling bleeding, regulating body temperature and blood sugar, and promoting digestion. It is only over the last few decades, however, that the benefits of green tea have been recognized in the west, and validated by scientific and medical studies. This wide-spread acceptance of green tea has made it a staple product for many, and it isn’t all that uncommon even to find green tea ice cream!

Miraculous King of Herbs

Does this story sound familiar at all? It should, because this is the story that is currently being written for Gano Excel. Gano Excel’s products are enriched with Ganoderma lucidum – the scientific name of the mysterious Red Mushroom that grows in the dense and humid high mountain forests of Asia. Also known as Reishi, Lingzhi, and Yeongji, it was crowned by the ancient Chinese as the “Miraculous King of Herbs,” due to its superior attributes, which have been recognized in Asia for over 4,000 years.

Recently, Ganoderma lucidum has been studied for a variety of uses by top scientists and university researchers the world over, including in the west. Over and over, the results of these studies have shown that Ganoderma lucidum has benefits as an:

  • Anti-bacterial
  • Anti-candida
  • Anti-inflammatory
  • Anti-viral
  • Anti-tumor
  • Blood pressure regulator
  • Cholesterol reducer
  • Blood sugar moderator
  • Cardiovascular enhancer
  • Kidney, liver, & nerve tonic
  • Immune booster
  • Heavy metal detoxifier

“Enriching the World, One Person at a Time.”

Unlike green tea, Ganoderma lucidum was once a very rare commodity to obtain (so rare in fact, that it was available only to royalty upon penalty of death), so its use has obviously not been as widespread as green tea. Modern cultivation methods have solved this scarcity problem, so really the only thing that is standing between Gano Excel, and the kind of acceptance and popularity that green tea enjoys, is our ability to get the word out to the world about our amazing products! We’re counting on our top notch corporate and affiliate team members to do just that, as we all strive to achieve our founder Leow Soon Seng’s mission of “Enriching the World, One Person at a Time.”

If you aren’t familiar with how Gano Excel  incorporates the health benefits of  the Ganoderma Lucidum into its products, there is a vast amount of information available on my site.

Jan Vitale… your Nutrition Nanny

Vital Enterprises, LLC – – where you can always find great tips, tools and resources about nutrition, vital document storage, disaster preparedness, identity theft, network marketing, networking, and travel…


The One Minute Cure

An interesting book recently came to my attention, and although the author, Madison Cavanaugh, is not a physician, we do have a powerful information from an avid medical researcher with over 30 years of studying natural and wholistic approaches to healthy living and contributions to natural health magazines and publications. Whether there is more hype than validity in this book may remain to be seen; however, if we are to continue to empower ourselves relative to our personal health choices, it at least warrants a review.

Sufficiency of Blood Oxygen

From a purely scientific background, studies prove the body’s need for sufficient amounts of oxygen in the blood and cells in eradicating disease-stimulating microorganisms. The effectiveness is found only when oxygen is delivered not just to the lungs or bloodstream, but directly to the body’s cells and tissues. Over time, most of us do not get proper amounts of oxygen to our cells and tissues. Many things contribute to this deficiency, including poor air quality, over-cooked and over-processed foods, abuse of antibiotics and activities that naturally deplete our oxygen supply.

Oxygenation Therapy/ Bio-Oxidative Therapy

Many practitioners promote deep breathing to increase oxygen supply, but medical resources note that only 15% of the oxygen we inhale is absorbed into the bloodstream. We must find another way… Consider Oxygenation Therapy or Bio-Oxidative therapy. Oxygenation therapy serves to stimulate the movement of oxygen atoms from the bloodstream to the cells and tissues of the body – creating a healthier, oxygen rich environment… an environment in which the body destroys diseased cells. It is known that most bacteria, virus and fungus are extremely intolerant of oxygen. Additionally, healthier cells are then able to survive and in their increased multiplication, creates a naturally stronger immune system.

Make it a good read…

If you would like to know more about a scientifically supported therapy that supports a body where disease does not thrive, “The One Minute Cure” will be a good read.

The One-Minute Cure: The Secret to Healing Virtually All Diseases

Guest author: Anna Weber
Voices in Print
Encouraging others to leave a legacy by leaving their Voices In Print…



Let’s face it – very few of us are immune to bearing a little more weight than is healthy or comfortable for us; others are bordering on obesity and that, my friends, is frightening!  Increasing your knowledge of some of the underlying reasons for weight gain may be as important a use of your time as spending an extended period of time on the treadmill.

Obesity as a Global issue…

Apparently this is a global issue… according to the Hindustan Times (Health) the problem is being recognized and information being offered about three simple areas you can check to determine why you, the health conscious one, are experiencing a gain, when you feel there should be at least maintenance, if not a loss.  You’ve been eating right, exercising, taking supplements and keeping hydrated – but nothing good is happening!

  1. Hypothyroidism – insufficiency of the thyroid hormone responsible for maintaining healthy metabolism.
  2. Insulin resistance – the body’s inability to metabolize glucose.
  3. Basal metabolic rate – the rate at which your body normally burns calories.

Also in the news, Mumbai, May 27, 2010 we find additional supporting reference to the same three issues – one of which notes that hypothyroidism may come as a genetic predisposition, that fortunately has an easy treatment through doses of thyroid hormone.

In this same article, Dr. Panikar is quite outspoken about the fact that obesity is the number one cause of insulin resistance.  So what do we do as a nation… as a community… in our own personal responsibility?  Something as simple as monitoring calorie intake and engaging in a bit more vigorous exercise.

In Canada residents in the community of Belleville are taking up arms against obesity… they declared May 29th through June 4th as health and fitness week!   Applause, applause!

According to the article in “The Intelligencer”, this Canadian town noted that 58 percent of their residents are overweight or obese, and at least 46 percent are just simply physically inactive.   That inactivity converts to an economic burden of an estimated $5.3 billion dollars!

The message that hit home in this particular newsclip was that 50 percent of all cancers are preventable – just through making better lifestyle choices, including being more physically active. It is little wonder that the Heart and Stroke Foundation is being proactive in getting people to improve their health… wisely starting with educating the young.

And finally… bringing it home!  My research this morning took me to southeast Missouri, where an Associated Press editorial where the discussion is about a woman who reached a Weight Loss Plateau (WLP) – something that discourages all of us who have worked really hard to shed those unhealthy pounds.  What the young woman in question learned is that our bodies have a natural set point, or ideal weight that battles against us.  Fortunately, the article goes into depth about three techniques that can get you through the discouragement, and shift your body’s belief about what that “ideal” actually is.

  1. Changing your exercise routine so you use different muscles.
  2. Increasing your muscle mass to increase your caloric burn.
  3. Eating more frequently to retain energy through the day.

I trust this article does two things:  First, opens your mind to the seriousness of the problem of obesity and second, offers sufficient information that if you or a loved one deals with this battle – there may be a positive result for you in gaining just one new piece of knowledge; learning one new thing about which you were not aware.

If you want to step into a larger, more personal role about personal wellness, as related to nutrition, you may want to subscribe to the RSS feed on this blog, or… you may want to check out the nutrition section of my website, where you will find an ever-growing collection of articles, books, resources, supplements and general great information that is there to enhance the lifestyle you want to live… through good nutrition!  I have a wonderful gift for those people who are committed to personal well-being – a 145 page Gluten Free cookbook.  Hurry over and claim your copy of this easy to download digital product!

Jan Vitale… your Nutrition Nanny

Vital Enterprises, LLC – – where you can always find great tips, tools and resources about nutrition, vital document storage, disaster preparedness, identity theft, network marketing, networking, and travel…


Very few people have the luxury of starting a home-based Network Marketing business without having to juggle with finances, primary employment, kids, family, and the list goes on.  Many people have the desire to  create this kind of a business, but they are not sure how to find the time to make it work with all the other tasks and duties that are already their responsibility.  If you are considering such a decision, you might want to consider the following ways that you can find the balance; you can make it happen! There are two secrets I would like to share – one is about time and the other is about selecting the right business.

Blocking the Time

You are not alone!  Virtually everyone who ever decided to shift from employed to self-employed suffered the same anxiety, “How am I going to fit in something else?”  One of the primary keys is truly about blocking out specific time for specific activities and knowing that if you can discipline yourself for this time that you will find yourself more capable than you first thought.  Most home businesses can be managed in roughly four hours per week.   Don’t think you can find that many extra hours?  Simply shift your thinking and your expectations and decide how long you want to work to make this transition happen.

You might want to put your toes into the water, so to speak, with just a couple of hours a week, until you get the hang of blocking out your time.  This way you can get a good feel for which hours actually work best for you – – around your already existing schedule.  You might also have to have a little heart to heart with yourself about your expectations as to how quickly you want to shift from your JOB… maybe  you would prefer getting up an hour earlier each day, or make some other time sacrifice, knowing the ultimate benefit you gain in the time to build your place as an entrepreneur.

Much of what will happen really comes down to your mindset and the amount of personal motivation you have in getting the results you acknowledge you desire.  You must, simply must, look at this venture as one of “creating a business” and not just entertaining some hobby that might or might not work out.  Ask yourself the hard question before you consider such life-altering changes:  “Am I willing to create the necessary time and commitment to succeed – no matter what?”  Your answer will drive your results!   If the answer is yes, if you want something badly enough, you will make it happen.  It takes consistence and persistence to run any business – and you are stepping up the pace just a bit when you decide to put forth the effort and energy to create a different future for yourself and your family.

Making the Right First Choice

Many people run around in the proverbial circle – not sure what the best home-based business would be for them.  They fall prey to every sharp sales person who offers them an “opportunity” to strike it rich.  I just spent the better part of an hour glancing through  a home-based business magazine.   Now, one would think that if someone had the revenue to advertise in such a magazine would a) be doing well financially, and b) be totally on the up and up.   Well, let me tell you… just for fun I did a bit of due diligence on a couple of the expensive full page ads and found that one is a know Ponzi scheme and another one that had 38 scam reports on just one directory!

However, due diligence aside – there are a number of really great Network Marketing companies available for you to use as the foundation of your home-based business, if that is your choice.  The bigger question is more personal in nature – what business would be really attractive to you?  You might be stressed out and just looking for a lifestyle change.   That is a good place to be, provided you look into the many options that are available to you and select one that is interesting, appealing, and matches your core values.

Once you have decided that the opportunity is a good one, that you will get adequate support and training, and that you can actually accomplish what you set out to achieve… your next step toward wrapping up that first best choice about becoming an entrepreneur is to make the shift in your mind from being an employee to that of being a business owner!  Trust yourself that you have made the right decision; trust yourself that you can make it happen; trust yourself to seek out the training or other resources you may require; and trust yourself to have courage and an open mind!

The primary difference in mindset is that this will all be up to you… it can be done and becoming a successful entrepreneur works – provided – you are willing to work at it and make it happen with the attitude of Lisa Nichols, “No Matter What!”  It will always come back to your being personally responsible for the work that does or does not get done.  If you have made the right first choice you will know it… you will never look back and the financial gain you desire will become the by-product of working harder than you ever worked for your employer – doing something that you love!

Jan Vitale… supporting Network Marketing – the business model for a troubled economy.

Vital Enterprises, LLC – – where you can always find great tips, tools and resources about nutrition, vital document storage, disaster preparedness, identity theft, network marketing, networking, and travel…

Note:  I mentioned Lisa Nichols in this article – if you have not read her book, and you are in the mood to be MOTIVATED… you might just want to slip over to Amazon and get a copy… it is a great, and memorable read.   One of those books that – if you read it at just the right time of your life, will give you the most amazing kick in the seat of the pants you could hope to experience! If you are considering making that transition from JOB to self-employed…  NOW would be the perfect time to read it.

No Matter What!: 9 Steps to Living the Life You Love


What if I told you that networking could be a whole lot more fun and a lot easier if you learn to be natural and authentic and show the world just three qualities we are all looking for:  warmth, genuineness and empathy.  Don’t let anyone tell you that you have to work hard at being clever and witty – the simple truth is that positive energy and a friendly approach take away the fear and discomfort you may feel in networking.   Let’s talk about a few tips that will enhance even the lowest level of connecting…

Show Your Enthusiasm

When the first words out of your mouth are either a simple declaration of what you do, or a question about what your new networker does – you are not really inviting someone to make a meaningful connection.  Try to express what you do by showing your passion and purpose in what you do – get them excited with you just by the tone of your voice or the body language you use and make sure to include information about the fun things your day to day activities bring to your life!  Sharing your interests, as well as your career choice, inspires balance in the conversation and in your life and helps you connect with people on a broader level.

Think about it… if you spoke with one dentist and all you got from him was the name of his practice and the school he attended, and then spoke with another one who shared more about the boating he does on the weekends with his family – and you love boating!  Which do you think will have made a more enhanced connection with you.   Which do you think you will more naturally remember – whether he is the better dentist is no longer the issue… it is the natural connection you will have made.

Allow Others Their Moment in the Sun

It is not necessary that you have the floor at all times.  Sometimes you can connect at a much deeper level when you allow others to be all they can be at a networking event.  Sometimes those people give unsolicited advice that you weren’t prepared to receive, but if you do nothing more than make them feel helpful by being appreciative and diplomatic, you will have left a positive impression on what was previously a perfect stranger.  Rather than noting to an excited graphics artist that you already have all your branding under control, and shutting them down, try offering a different type of response, “Thanks for your interesting ideas.  I’ll have to give them some thought.”

There is NO Need to Compete!

You do not attend networking events to be the “best of show!”  Leave that to those who feel compelled to brag – while you engage in the more serious activity of building relationships.  Even if you run into someone who feels inclined to brag – have mercy on them.  Understand that people are there to promote themselves, and if they start bragging – it is a better course of action to understand their need to feel successful and warmly celebrate their success with them.  What an easy way to expand a connection when your response to some bragging is, “That’s has to be exciting for you.  I am impressed.”

Never Feed Into Gossip

The larger the group of people, the more likely you will experience those people who gossip to feel important.  Gossip creates mistrust and you don’t want to spend energy or resources trying to build relationships, only to have them dashed to the ground because someone wonders if you may sometime speak ill of them!  It is easy enough to change the direction of a conversation – and those who see you taking a stand for making that change, will see you as a role model of kindness and integrity; a person with whom they will now trust to connect with.

Dealing With Criticism

Ok, the more you network and the more you connect with people, the more you will be exposed to criticism.  The people who are negative tend to be labeled by others; that is not what you want in your life!  All you have to do to keep this a win/win situation is to share quiet empathy – and in turn allow others to step into a new place… one of being receptive and supportive.  Once again, you get to be the role model – helping those who criticize feel understood and more capable of being empathetic with others.  Those who have watched the interchange will trust you at a deeper level – sensing that if the occasion should ever arise – you would have their back as well.

And,  the most important…

Find some way to remember people’s names!  I have taken a few workshops on this topic – and realize how important it is that you connect the face and the business – only as secondary to the name. There are almost as many “tricks” as there are names to remember so my only suggestion is to find what works for you.  My own is to repeat their names several times during the conversation and when leaving the group, closing my eyes for a second to capture the vision of their face, as I use their name one last time to say my goodbyes.  I have a friend who uses the Cardscan program and frequently will go online and view the photos of a few people he wants to connect with at an upcoming event… just a quick little refresher that does wonders for his ultimate “connecting power.”

I trust these ideas are beneficial to you.  Each little shift we make in our thinking and the way we conduct our networking efforts makes a big shift in the quality of the connections we make at networking events.   Keep in mind… it is all about relationships – go build them!

Jan Vitale… building my business one great connection at a time.

Vital Enterprises, LLC – – where you can always find great tips, tools and resources about nutrition, vital document storage, disaster preparedness, identity theft, network marketing, networking, and travel…

NOTE:  I mentioned CardScan above – it you haven’t tapped into the power of this amazing product in managing your data and keeping your contact information up to date – I want to give you the opportunity to at least make yourself knowledgeable about its benefits.

CardScan Executive Contact Management System


Coffee… you either love it or hate it!  I know of friends who were not allowed to drink coffee as a kid – because her parents believed it stunted growth.  Is this fact or fallacy?  What you can pretty much count on is that from time to time – new studies and new technology will invalidate previous beliefs – and create new ones.  How about a few…

Coffee Consumption Statistics

The National Coffee Association and The Specialty Coffee Association of America conduct annual surveys regarding coffee consumption each year. The gathered data below can be extremely beneficial to anyone wishing to start a business or just have an insight on coffee consumption.

Results of Gathered Data:

  • Nearly 52% of Americans over 18 years of age drink coffee every day.
  • This represents over 100 million daily drinkers.
  • 30 million American adults drink specialty coffee beverages daily; which include a mocha, latte, espresso, café mocha, cappuccino, frozen/iced coffee beverages, etc.

Average Beverage Price:

  • The average price for an espresso based drink is $2.45
  • The average price for brewed coffee is $1.38.

Coffee Cup Consumption per Day:

  • Men drink as much coffee as women; each consuming an average of 1.6 cups per day.
  • Women seem to be more concerned about the price than men.
  • Among coffee drinkers, the average consumption in the United States is 3.2 cups of coffee per day.

Average Cup Size:

  • The average coffee cup size is 9 ounces.
  • 30% of the population drinks coffee occasionally.

Time of day:

  • 65% of all coffee is consumed during breakfast hours
  • 30% between meals
  • 5% with other meals

Preferences:

  • 35% of coffee drinkers prefer black coffee
  • 60% prefer to add sugar and/or cream

Motivations:

  • Women indicated that drinking coffee is a good way to relax.
  • Men indicated that coffee helps them get the job done.

Miscellaneous:

  • The United States imports in excess of $4 Billion worth of coffee per year.
  • Americans consume 400 million cups of coffee per day making the United States the leading consumer of coffee in the world.
  • On an average, 250 Cups of espresso and coffee drinks are sold per day at almost any espresso drive-thru business with a great visible location. (500 cups per day is extraordinary.)
  • Independent coffee shops manage to sell 31% of espresso-based drinks, while the rest is brewed coffee.

There you have it – as a nation we consume more coffee than probably anyone could possibly imagine!  Is coffee your “thing?”  If so, you will want to check out a great gourmet coffee that has been combined with an amazing natural ingredient to create a great-tasting beverage that offers a cleaner, more sustained energy, as well as revitalization for your entire body.
We fittingly call it — Café 2.0!

Jan Vitale,

Vital Enterprises, LLC – – where you can always find great tips, tools and resources about nutrition, vital document storage, disaster preparedness, identity theft, network marketing, networking, and travel…



I have long been an advocate of healthy living – always seeking out products that give me the edge on being personally responsible for making the best nutritional choices.  We all know the damage of sugar on our systems; we also know how difficult it is to counter that “sweet tooth.”  I went in search of a healthy alternative…

I personally turned to the Stevia sweetener once I found the FDA had finally given it the green light, and having compared it to other similar products which did not fare so well in the being fully “healthy” test.  The following is information you may not have that will help you make better sweetener choices for you and your family.  I dug up as many facts as I could – and share them with you here…

What is stevia?
Stevia Rebaudiana is an herb in the Compositae family that grows as a small shrub in parts of Paraguay and Brazil. The glycosides in its leaves make it incredibly sweet, a property that is unique among the nearly 300 species of stevia plants. Stevia has been used to sweeten beverages and medicines since Pre-Colombian times. A scientist named Antonio Bertoni first recorded its usage by native tribes in 1887.

Is Stevia safe?

Yes. Scientific research from around the world was exhaustively reviewed when the makers of SweetLeaf Sweetener® presented their case for GRAS status (a rigorous FDA designation of food safety). An independent group of outside scientists concluded that SweetLeaf Sweetener® met FDA standards for safety. In an unprecedented move to ensure the product’s safety, the makers of SweetLeaf Sweetener® consulted with a second set of independent experts. These scientists confirmed that SweetLeaf Sweetener® met FDA standards for safety. The comprehensive review included studies on toxicity, cancer, reproductive health, long-term use, use at high-volumes, the effects on blood-sugar levels and more. Furthermore, after more than 30 years of high volume use in Japan and other countries, as well as more than a decade of use in America as a dietary supplement, there have been no reported cases of ill-effects. Recent scientific reviews by the World Health Organization (2003 and 2007) support these findings.

What are the benefits of using this sweetener?
It has a delicious sweet flavor and is the only sweetener in the world that is 100% natural, with zero calories, zero carbs and a zero glycemic index.

Where is Stevia cultivated?
Stevia is cultivated primarily in China, but the leaves of SweetLeaf Sweetener® come only from South America. There are other growers scattered across the Pacific Rim. Stevia is also being cultivated in Canada, Israel, Africa, Japan and China.

Where is it manufactured?

I was excited to find that the primary manufacturer in the U.S. is an Arizona owned company!  Its founder, Jim May offers significant credentials, having previously held positions as Vice President of United Healthcare Association (UHA), Inc. and President of the United Dialysis Services (UDS), Inc. Jim has participated in numerous professional organizations and activities, including Director of the Artificial Organs and Transplant program at Good Samaritan Hospital in Phoenix, Executive Director and member of the Board of Directors of the Arizona Kidney Foundation and consultant to the Chief of the government’s End Stage Renal Disease (ESRD) program in Washington, D.C.  He obviously shares my passion for healthy living.

What is the brand name?
SweetLeaf™ is the brand name for the first and only great-tasting, natural, zero-calorie, stevia-based sweetener offered in America. It was first introduced in 1996 as a dietary supplement. Then, after some of the most stringent scientific research on its safety and its unique, ultra-pure formulation, SweetLeaf became the very first stevia-based product to achieve GRAS status. It remains the only stevia-based product with zero calories, zero carbs and zero glycemic index.

What sets SweetLeaf apart from all other sweeteners available today?
It employs a process of extraction that uses only pure water to collect the finest, sweetest parts of the stevia plant. Other companies use chemicals, alcohols or even enzymes that actually change the make-up of the naturally occurring substances.  It has a fresh, clean sweet taste without a bitter after-taste, which is often found in other brands. Finally, the makers of SweetLeaf Sweetener®have been working with the stevia plant for 25 years, so they have decades of experience and a brand name you can trust.

What is the FDA’s position on SweetLeaf Stevia™?

In August 2009, SweetLeaf™ received a “no questions” letter from the U.S. Food and Drug Administration (FDA) in regard to the findings of the FDA expert panel of scientists, which concluded that the whole leaf steviol glycosides with rebaudioside A and stevioside, used to formulate the company’s SweetLeaf Sweetener® extract, are granted Generally Recognized As Safe (GRAS) status.

How has Stevia been used in food applications?

Stevia is used mostly in beverages, but is growing in other food industry applications. First, it has been used as a prepackaged replacement for sugar and artificial sweeteners. Second, it has been used in various food products, including sugar-free versions of Wrigley’s gums, Beatrice Foods yogurts and even Diet Coke. It has also been used in pickles, dried seafoods, fish & meat products, vegetables, condiments, frozen foods, beverages of all kinds, confectionaries and a host of other products.

How sweet is Stevia?

High quality stevia leaves are up to 30 times sweeter than table sugar. The purified extracts of stevia (called glycosides) can be 250–300 times sweeter than table sugar.

Can Stevia replace artificial sweeteners in the diet?
Yes! For the past 30 years other countries have approved the use of Stevia as a sweetener and their populations have integrated stevia into their diet. Stevia-based sweeteners have a nearly 40% market share in some of these countries.

How many calories are in SweetLeaf Sweetener®?
None. And it is also the only stevia-based sweetener with no carbs and no glycemic index.

Will Stevia raise my blood sugar levels?
Not at all. It is ideal for diabetics, weight-watchers and everyone else too!

Is Stevia safe for diabetics?
Yes. SweetLeaf Sweetener® can be a part of a healthy diet for anyone with blood sugar problems since it does not raise blood sugar levels. If in doubt, ask your doctor.

Can Stevia be used in cooking and baking?
Absolutely! Research shows that stevia extracts are extremely heat stable in a variety of everyday cooking and baking situations. Look for the SweetLeaf Sweetener® baking formulation soon!

Where can I buy SweetLeaf Sweetener®?

The company has a store locator at http://www.sweetleaf.com/store-locator – just put in your address and find the nearest Frys, Aj’s, and other health food stores carrying this amazing product; a product that I feel may change how America looks at sugar consumption!

Jan Vitale… the Nutrition Nanny

Vital Enterprises, LLC where you can always find valuable resources for nutrition, disaster preparedness, identity theft, insurance, networking, network marketing, vital document storage and travel.


May is National Celiac Month

May 1 – 31 Check it out at info@americanceliac.org
And I am happy to be sharing more information and resources for those of you who are too busy to find the time to research it for yourself.  If you are impacted by this disease – diet and nutrition are critical to your managing and minimizing the negative impact it will have on your life.

Living a Gluten Free Lifestyle

I would like to share with you today a way to begin a gluten free LIFESTYLE.  Notice I did not say DIET!  This mental adjustment in itself will help you increase your ability to make best food choices for your long-term best health.

At the foundational stage you will need to restrict your choices more closely – primarily to train yourself as to what is good for you and what will bring you nothing more than grief and pain if you succumb to the temptation.  However, first a word of caution:  the first – best choice is to discuss your choices with a physician or dietitian who understands the dynamics of these dietary needs

As you assess the following list, make a mental note that you are not necessarily committing yourself to a lifetime of doing without – food manufacturers are responding at an increasingly higher level in providing similar products free of gluten.   Your task, then, becomes the sorting out of what those items are and where you can most easily find them to ensure you consistently apply the knowledge in your daily meal choices.

Alcoholic Beverages: Wine and brandies without preservatives and added dyes.

Potato vodka; rum and tequila.

You might also want to check on the availability of gluten free beer.

Breads

Commercial gluten-free breads and mixes made from gluten-free ingredients found in white or brown rice flours.

Food starches such as arrowroot, potato, tapioca.

Cereals

Begin with gluten-free cereal grains present in your current diet. Hot cereals made from corn meal; cream of rice; hominy;  and rice.

Mixtures of gluten-free cereals from pure sources without malt.

Cheeses

All aged hard cheeses such as cheddar, Swiss, Edam, and Parmesan.

Carefully check ingredients listed on cottage cheese, cream cheese, and all pasteurized, processed cheese.

Avoid cheeses with vegetable gum, food starch and preservatives not defined by a gluten-free source.

Crackers and Snack Foods

Rice wafers and chips that are potato or cornstarch based.

Pure cornmeal chips and tortillas.

Popcorn; vegetable and gluten-free nut based chips.

Desserts

Gelatin desserts; selected pudding mixes; ice cream, sherbet or yogurt, – all of which have been clearly identified as not including gluten based additives, wheat flour or gluten stabilizers.

Custard; junket; homemade or commercial desserts from gluten-free ingredients.

Drinks and Juices

Fresh brewed coffee, tea, chocolate made with cocoa, fruit juices, carbonated drinks and some nut and rice drinks.

Evaluate ALL Instant or processed drinks to determine whether malt, additives, stabilizers, or emulsifiers have been added..

Note:  A few root beers qualify.

Fats and Oils

Assess those already in your diet.

Olive oils, soy, safflower, grape seed, sunflower, corn oils, canola, margarines, butter, lard, cream, cottonseed, pure mayonnaise, peanut butters, and hydrogenated soy oils

Evaluate low fat combinations.

Flours

Use only gluten-free flours and starches from foods already common in your diet.
Fruits

Use fresh, frozen, dried or canned fruits.
Check for thickeners, additives or preservatives that are not gluten-friendly..
Grains and grain substitutes

Any gluten-free grains already in your diet – – starting with brown rice; rice, corn and popcorn, tapioca, sorghum, flax and wild rice, yams, potatoes, sweet potatoes, soy
Meats or Meat Substitutes and Eggs

Meats, meat substitutes, fish, minimally processed poultry and eggs prepared without the non-allowed grains.

Evaluate all marinades and coatings.

Evaluate wieners and sausages for ingredients that may contain wheat or other cereals.

Miscellaneous

Herbs; spices; nuts; coconut; chocolate; pure cocoa.

Shop for well known brand names known to be gluten free.

Potatoes, Pasta or Starches

Potatoes and sweet potatoes; yams; hominy; rice and wild rice and gluten-free pastas.

NOTE: In the U.S. the single word “starch” on a food label “is … made from corn; or the word cornstarch may be used.” (Code of Federal Regulations [CFR] Title 21, Sec. 578.100 Starches, Oct. 1, 1980)

Soups

Label of ingredients should reflect the product to be fully gluten-free.
Soy Sauce & Teriyaki Sauce

Read ingredient label carefully; they may contain wheat.
Sweets

Sugar; honey; maple syrup, non-buttered syrup; molasses; most jellies and jams; plain hard candy; marshmallows; gumdrops; and homemade or commercial candies made free from gluten-based products.
Vegetables

Check all fresh, frozen, dried or canned vegetables to verify they do not contain gluten-based thickening agents.

NOTE:  Canned products may contain emulsifiers, preservatives, stabilizers, and food starch not defined by source.

Vinegars

Balsamic, apple cider and wine vinegars.

NOTE: In the U.S. when the terms Vinegar, Cider Vinegar, and Apple Vinegar are on a food label they must be made from apples. (Code of Federal Regulations [CFR] Title 21, Sec. 525.825, revised March 1995.)

This is intended to be a quick-start guide only.   If you are interested in a complimentary cook book… skip on over to my website and subscribe to Gluten Free! your digital download will be sent to your email post haste! It is 145 pages of information about Celiac Disease (CD) and recipes to help you manage the transition to a gluten free lifestyle.  Keep in mind – this shift is simply about making different, better food choices for an empowered healthy life.

One last quick tidbit!   You know how all these “applications” are being made to maximize the use of your internet connections – especially our wireless phones.   Well, I just found information on one that is even more awesome than the GPS I count on…

iEatOut™ Enables Safe Dining and Traveling – Anytime and Anywhere

AllergyFree Passport® and GlutenFree Passport®, internationally acclaimed health education firms, have launched the iEatOut Gluten & Allergen Free™ application.  iPhone™ and iPod® touch users can now experience instant access to safe eating out around the corner from their homes or around the world.

How much easier could it be that individuals, families, friends and restaurants can tap into the resources based  on the seven-time award winning Let’s Eat Out!™ book series.  What could be better than finding  peace of mind with ‘cuisine-specific’ choices that have been dynamically configured to one or a combination of allergens: corn, dairy, eggs, fish, gluten, peanuts, shellfish, soy, tree nuts and wheat.  Another key benefit is that the color-coded columns immediately indicate whether a particular dish ‘contains’ or ‘may contain’ allergen(s)…

This absolutely amazing application is a collaboration of international business and technology consultants, restaurant industry professionals and individuals impacted by celiac / coeliac disease and food allergies.  Just goes to prove that “necessity” truly remains the mother of invention!

If you aren’t an iPod person… I just found out that Amazon carries Kim Koeller’s , Let’s Eat Out! which is her Passport to Living Gluten and Allergy Free… or as the Nutrition Reporter posted, “a defensive guide identifying hundreds of often unexpected sources of food allergens in restaurant meals.”

Jan Vitale
The Nutrition Nanny
Vital Enterprises, LLC

Eating gluten free is becoming a more common factor in people seeking natural healthylifestyles, but it is essential for people diagnosed with Celiac Sprue…

Celiac Sprue is a genetic disease known to impact 1 of every 133 people in the US.  Because it is genetic, each generation seems to have a much higher risk and should be tested early on so that proper health care can be initiated at an early age.

Celiac disease presents itself in people who eat foods containing gluten,

Celiac Sprue

setting off an autoimmune response that causes damage to the small intestine.  The damage later causes the small intestine to lose its ability to absorb the nutrients found in food… leading ultimately to potential malnutrition and various other complications.

The symptoms vary from chronic diarrhea to chronic constipation, and may include depression, anemia, inability to gain weight and the early onset of osteoporosis.  Some patients present with anxiety, Attention Deficit Disorder, diabetes or Autism.  For more information about this disease, please visit www.celiac.com or www.celiac.org.

Unfortunately, everything that is known about Celiac indicates it is incurable, but is manageable by strict adherence to a gluten free diet.  When the body experiences gluten in the digestive tract, it engages in serious battle with the gluten – – damaging the tiny hair like projections known as villi which are found in the small intestines.  The normal job of these villi is to absorb nutrients from the food that passes through the digestive tract.

Over the course of time, the intestines can become damaged so badly they simply fail to absorb any nutrients; the person eats and eats and eats… yet are actually starving to death because the food nutrients pass right through them.  Because the nutrients the body fails to absorb differ from patient to patient, some doctors fail to properly diagnose a patient who may happen to present with extra body weight.

If you are concerned you may be experiencing a gluten intolerance, what is your next best step?  Research the disease and become personally knowledgeable about it so that when you take your next step – that all important visit to the physician, you can talk openly about your concerns and participate in your own well-care at the highest possible level. If your test results come back negative, but you still have some concern, don’t hesitate discussing a gluten free diet with your doctor and try it for a while to see what changes you experience in your health.   Continue reading… for more information, resources and subscription to Gluten Free!

Jan Vitale,
Your Nutrition Nanny


Our immune system is critical to our ability to live a healthy lifestyle.  The bad news is that many things in our environment impact us whether we want them to or not; the good news is that there are some steps we can take to naturally boost your immune system.  They are simple steps – common sense recommendations about using nutrition to enhance your immunity.

Gone are the days when our physicians were the only resource to well-care, telling us to take specific vitamins or prescribing drug manufactured antibiotics to help us fight off infections. There is a wealth of easily accessible information available to us today that empowers us to care for our bodies and our health in a more natural way, without the use of drugs.  I understand that not everyone is as enamored with research as I am, so I find great delight in doing all that tedious work – and sharing the results with others.  The following is a result of a recent “interest” I had in better managing my health, through nutrition.

Natural Immune Boosters

  1. Garlic, as a natural antibiotic helps fight off infections. It also has anti-viral properties. There are a number of ways it can be consumed in salads, soups, breads, etc. Eating garlic is one of the best ways to boost your immune system naturally.
  2. Omega-3:  Many people do not like fish, but the Omega-3 found in fish is necessary to support your immune system. If you just can’t get to eating more fish, at least consider some high quality fish oils which will help you boost the amount of Omega-3 you are getting and in turn boost your immunity.
  3. Vitamin C strengthens your immune system by stimulating antibodies.  This is a “fun” vitamin to add to your diet… simply start by increasing the amount of red and green sweet peppers, kiwi, oranges, grapefruits, strawberries, papaya, mango, guava, and black currants to make sure you are getting enough vitamin C in your diet.
  4. Vitamin E has powerful antioxidant properties that strengthen the immune system.  Some diets more naturally lend themselves to getting enough Vitamin E.  If yours does not, try eating more sunflower seeds, almonds, hazelnuts, sunflower oil, safflower oil, corn oil, wheat germ oil, turnip greens, and pine nuts to ensure you are getting enough vitamin E.

News About Antioxidants and other Immune Builders

  1. Antioxidants boost the immune system. You can recognize their existence in the colorful pigments of fruits and vegetables.
  2. Carotenoids are plentiful in carrots, apricots and sweet potatoes ,mangoes, squash, spinach, kale, collard greens, tomatoes, guava, and pink grapefruit.
  3. Bioflavinoids are at their greatest benefit when you partake of the white pith just beneath the citrus peel of an orange or grapefruit.  They are also found in peppers, grapes, onions, garlic, berries, green and white herbal tea and buckwheat.
  4. Yogurt has long been known to impact your immune system.  The immune system is dependent on the health of your digestive system. Cultured foods, such as yogurt, kefir, and sauerkraut, as well as probiotics, populate your digestive system with the good bacteria necessary to boost immunity. Keep in mind that sugar feeds the bad bacteria in the digestive system- ingest as little as is humanly possible for the greatest health benefit.
  5. Echinacea is a well-known herb for boosting immunity. It works best when taken as a tea in fresh leaf form, but can also be taken as tea from dried leaves, as a tincture, or in capsule form.
  6. Gano – the healthy coffee: You can experience a great-tasting beverage that offers a cleaner, more sustained energy, as well as revitalization for your entire body.  VISIT HERE for more information about the full nutritional benefits of this delightful drink in a variety of flavors and styles.

Beyond Nutrition

  1. Your Mental Health and Your Immune System: Your body performs better when you get enough sleep. Making sure you get enough rest is the most important way to boost your immune system. Emotions and stress also weaken our bodies, and the more rested we are, the less we respond to stressful situations, and can effectively minimize breakdowns in our immunity.
  2. Exercise and Immunity: Getting your body moving and getting your blood flowing improves your overall health and helps to prevent illness. It is not necessary to undertake a major exercise program; it is only necessary to begin moving a little more each day.
  3. Wash Your Hands: Most people do not realize how many times each day they touch their mouth, nose, eyes, and ears with their hands, so cleanliness is essential.  This means that what Mom tried to teach you about washing your hands will help prevent the spread of illness and manage your immune system.
  4. The Sun Boosts Your Immune System Naturally: We are frequently admonished to stay out of the sun and wear skin protection, but what we are not told frequently enough is how important Vitamin D is to our overall health.  The sun is one of only a few ways that our bodies get the levels of Vitamin D we need to fight off infection.

There, you have it… a few things that will help YOU better manage your immune system in natural ways.

Until next time… visit my website for more healthy living.

Jan Vitale, your Nutrition Nanny

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