Celiac sprue is a condition of the intestinal tract where the structure of a person’s jejunal portion of the small intestine actually becomes damaged due to an immune response to the protein from wheat - gluten or gliadin. Thus malabsorption of nutrients can occur, particularly iron and folic acid. There are tests for this sensitivity. The symptoms can be intestinal distress, bloating, pain, weight loss, vomiting, diarrhea and anemia.

These people need a gluten free diet. The challenge is of course bread. Since gluten is found primarily in wheat, rye, barley and some in oats, it makes the producing of an acceptable bread difficult since it is the gluten (protein) in the wheat that lets is rise and make a nice soft bread that holds together. There are rice breads and other gluten free breads available. Some are more acceptable than others. In addition, celiac suffers want to read labels and look for grain fragments such as gluten, barley malt, etc.

The other option is to go to flat breads. Since these can be made from other grains that don’t contain gluten. Such as corn tortillas - my favorite. I think I could live on corn. A corn bread make with corn meal and spelt flour would be another suggestion.
But also recipes like Soy Millet Waffles from the cookbook Vegan Homestyle, can be made gluten free, replacing the oats with an equal part of millet. Waffles can be made sweet or savory and served with creamed vegetables, etc. Also the Potato Waffle Hashbrowns are gluten free, hearty and tasty. Actually, Vegan Homestyle contains 160 gluten free recipes. So check it out.

Do you have other ideas for flat breads that are gluten free? This would be a great help to others.

Selenium is an important trace mineral that helps our bodies produce antioxidant enzymes which protect us from cellular changes and damage, including cancer. Selenium can often be deficient in agricultural soils and so we have to look for good sources to be sure and get the recommended 70 - 85 mcg per day.

A recent study published in the American Clinical Journal of Nutrition showed that two Brazil nuts a day would provide the needed amount of selenium. Not only this, compared to the group that received supplements, the group that received their selenium from a food source (Brazil nuts) had significantly more antioxidant activity. It is always best to get our nutrients from food if possible. The combination of vitamins, minerals and phytochemicals found in plant foods react together to give a greater benefit than when taking isolated supplements. In other words, “The whole is greater than the sum of the parts.”

A great way to get your dose of Brazil nuts is from the Holiday Nut Loaf found in Vegan Homestyle: Simple Recipes for Healthy Living. This recipe is a very tasty loaf made with Brazil nuts that makes not only a nice holiday entree but great sandwiches as well. I take some of the loaf and mash it up with soy mayonnaise, chopped green onion, pickles and celery; a very tasty spread for lunch.

Metabolic Syndrome - what is it? It is a combination of medical disorders that increase the risk of developing cardiovascular disease and diabetes. Sometimes called Syndrome X. It affects a large segment of our population, especially in the middle to later years of life. The symptoms used to diagnosis this condition are:elevated fasting blood sugars or insulin resistance high blood pressure central obesity: fat deposits around the middle decreased HDL cholesterol (the good cholesterol) elevated triglycerides (fat in the blood) A recent study (Atherosclerosis Risk in Communities Study) reported by the National Heart Lung and Blood Institute showed that there were several dietary factors that increased the risk of developing metabolic syndrome. 1) diet soda (1 serving per day) increased the risk 34% 2) meat consumption increased the risk 35% (particularly processed meat and red meat) 3) fried foods increased the risk 25% These diet choices along with inactivity (a lack of exercise) are responsible for the increasing numbers of people diagnosed with Type II Diabetes, obesity and heart disease. Good health takes a balance of a many lifestyle factors; natural diet, ideally from whole plant foods, exercise, fresh air and sunshine, water, rest from stress and peace of mind.. Learning to prepare some simple, tasty home cooked vegetarian dishes and sharing them with others may help someone avoid a life threatening and debilitating disease. Try this simple recipe from Vegan Homestyle: CHINESE CABBAGE SALAD 1 med. Napa cabbage, sliced fine 1 bunch green onions, chopped fine 1 c. sliced almonds, toasted ½ c. sesame seeds, toasted Dressing: 1/4 c. fresh lemon juice 1/4 c. olive oil 2 T. honey ½ t. salt 1 t. Live-for-Health curry powder (curry powder: 1 ½ T. garlic powder, 2T. turmeric, 2 T. coriander, 2 T. cumin) or Vegesal Mix together cabbage and green onions. Toast almonds and sesame seeds in a dry pan, separately, until lightly toasted. Add to cabbage. Mix dressing and dress salad just before serving. For more recipes and ideas try the cookbook, Vegan Homestyle: Simple Recipes For Healthy Living by Kay Hansen. Experience better health – one recipe at a time!

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The recent information from the 5th International Congress on Vegetarian Nutrition regarding Vitamin D was very interesting.  Most people know that vitamin D is not really a vitamin, but a hormone.  Ultra violet light from the sun reacts with cholesterol in our skin to make vitamin D.  10 - 15 minutes per day with exposure of the hands and face is sufficient to produce the amount of vitamin D required.

But, because we now live such a sedentary and largely indoor life many people are showing signs of vitamin D deficiency.  Extreme deficiency would manifest symptoms in children with weak bones that tend to bow out and don’t grow properly.  But even in adults vitamin D is needed for the maintenance of healthy bone structure as well as the immune system and it plays a role in the prevention of chronic diseases such as cancer, diabetes and tuberculosis and other autoimmune diseases.

The vitamin D that is formed in the skin is the storage form.  In order to be active this vitamin D is converted by the kidneys into 25-hydroxyvitamin D.  So to maximize our availability of this super powered vitamin D we need to protect kidney function.  This is best done by some simple natural lifestyle choices, i.e., drinking plenty of water, avoiding a high animal protein diet which produces by-products that must be filtered by the kidneys and can cause loss of kidney function, and avoiding the onset of diabetes by choosing a low-fat vegetarian diet with moderate intake of vegetable protein.

In order to supply sufficient vitamin D, get out in the sunshine every day that it is possible.  The more northern latitudes may not receive sufficient ultra violet in the darkest winter months.  But the body will store vitamin D for many months, provided it’s acquired in the summer and fall.

Look for a new product coming to markets soon.  Mushrooms high in Vitamin D, b not fortified, like dairy milk.  Mushrooms produce, naturally, a small amount of vitamin D.  These new mushrooms will be exposed to an extra dose of sunlight in order to maximize the vitamin D content.  Look for them in your stores starting this year - 2008.

So, enjoy the sun, even a little tan, don’t get burned, drink plenty of water and the reward will be strong bones, cancer prevention and a strong immune system.  How blessed we are that a loving creator made all this so easy.  Best of Health - Kay H.

Recent finding from the EPIC study in England were recently released by the World Cancer Research in connection with the American Cancer Society.

This subject was presented at the recent vegetarian congress with interest as everyone is interested in preventing cancer. The findings showed a definite correlation between alcohol usage and cancer, particularly cancer of the mouth, throat, esophegus, colorectal cancer and breast.

A wise man once shared this admonition against the use of alcohol, “Wine is a mocker, strong drink is raging: and whosoever is deceived thereby is not wise.” (Proverbs 20:1). This same wise man even showed the effect on alcohol on the mental capacities and judgement, “It is not for kings, O Lemuel, it is not for kings to drink wine; nor for princes strong drink: Lest they drink, and forget the law, and pervert the judgment of any of the afflicted.” (Proverbs 31:4-5).

To avoid alcohol and prevent cancer is important. But, since most cases of auto accidents and domestic violence involve alcohol it just may be that avoiding alcohol can save more lives than your own. Be wise.

My husband and I just returned from the 5th International Congress on Vegetarian Nutrition at Loma Linda, Calif. Researchers from all over the world presented their findings on vegetarian nutrition and I have several topics to share which I think are important in this and subsequent blogs.

First, the B12 status of vegetarians needs to be considered. Researchers are finding B12 deficiency in lacto-ovo vegetarians and vegans. This ‘vitamin’ which is actually produced by bacteria, is essential for proper nervous system function. Deficiency symptoms can be lethary, memory loss, dementia, poor coordination, numbness (particularly of the tongue and lips, but also the hands and feet, similar to diabetic neuropathy) macroanemia ( where the red blood cells get big and sloppy). In addition, low B12 can indicate high homocysteine which is a marker for heart disease.

So it is important to meet the 1 -2 mcg. per day recommended by the USDA. B12 is also metabolised with folic acid which you get from legumes, green leafy vegetables and whole grains. Milk is not the best source. B12 can be obtained from fortified soy milks, cereals or other fortified foods such as meat analogs, and Red Star Nutritional Yeast contains B12, or a B12 supplement can be purchased from the health food store. One presenter from Australia stated that B12 is best absorbed from soy, dairy or eggs, but not from meat. Note that you really only need 1-2 mcg. (micrograms) per day and you really don’t absorb more than this.

Since B12 is very stable and is stored in the liver there is not reason to become deficient if you have a somewhat regular intake. It is most often seen in children who have not yet built up a store and are getting no B12 in the diet or in the elderly who have lost the intrinsic factor in the stomach that allows B12 absorbtion.

Do take time to read some labels and make sure you and your family are getting some intake of B12 on a regular basis. Best of health — Kay H.

Health Tip.
Did you know that the word ‘vegan’, like ‘vegetarian’, comes from the latin word ‘vegetus’. It means lively or vigorous and isn’t that what we all need in our life, to have energy and vitality to accomplish all the wonderful things there are to do in this life. Healthy eating and simple habits of living will help bring us that reward. In my book, Vegan Homestyle I’ve outlined some simple steps for Eating For Good Health.” Since many diseases have their start in the digestive tract, good health depends not only on what we eat, but how and when. One important principle is not snacking. What?! You might say, no snacks? Aren’t I supposed to eat every few hours?

Actually, when the stomach is allowed to digest a whole meal and then rest for a little while the interdigestive phase kicks in and helps rejuvenate the digestive organs. This allows the digestive enzymes to be replenished and digestion to be more efficient. So try just water between meals and space your meals at least 5 hours apart. After a few days, many people realize that things are working much better.