Author: Cheryl Harris

Many of us see the New Year as a great time to make changes and improve our health.  It’s a good time to look at your diet and lifestyle, and see what you can do to look and feel your best.

Going gluten-free can be a big turning point to eating healthier.  Many people are amazed to realize the impact that diet has on how they feel!  All of a sudden, people need to start reading labels, and many begin to wonder why there are all of these ingredients they can’t pronounce and why high fructose corn syrup and red dye # whatever seems to be in everything.  Or maybe after years of eating anything and staying slim, the pounds have started creeping upward.  No matter what your reason, let this be the year you improve your diet.

Are you getting the nutrients you need?

Nutrition is important for everyone, but particularly for people who have food restrictions.  Years ago, the Food and Drug Administration realized that many people weren’t getting enough vitamins like folate, several other B vitamins, iron and calcium.  So they added a variety of nutrients to the foods supply in every day foods like flour, bread, pasta, cereal, etc.  However, gluten-free breads and cereals are considered specialty products, and very few are enriched with these vitamins.  Not only that, but many gluten-free breads are filled with things like tapioca, potato and cornstarch to give a light texture, and these foods have very few nutrients.  So when people switch from eating regular packaged foods to eating gluten-free processed foods, they don’t realize that they’re actually eating a lot fewer vitamins and minerals, a lot less fiber and usually more calories, too.  Not only that, but many people with Celiac disease may be deficient in many vitamins, such as B vitamins, vitamin D, Calcium and iron because they have not been absorbing foods well for years, and may need more than the average person while they are healing.

And, as we well know, gluten-free does not automatically mean good for you!  Often in the beginning, people want to try anything that’s gluten-free, and are just focusing on getting by.  The focus is on finding replacements for old favorites and learning all of the new rules.  That is definitely a great short-term strategy but it’s only the first step!  The good news is that that many healthy foods are naturally gluten-free, like fruits, veggies, beans, many whole grains, nuts, seeds, and plain fish and poultry.

Here are some suggestions to make your diet healthier:

• Add beans back to your diet.  They’re a great source of fiber, calcium, and iron, and super yummy in a winter soup.
• Have fruit or vegetable with every meal—5-9 a day.  That can be as easy as an orange with breakfast, a salad with lunch, dried fruit for snack and 2 servings of veggies along with dinner.
• Make sure you’re getting your omega 3s. Salmon, trout, flounder, sole, etc. are great options, and flax, chia, walnuts and hemp are vegetarian options.
• Choose whole grains, rather than refined. Wild rice, quinoa, teff, etc. are more nutrient dense than white rice.  Try a whole grain hot cereal, wild rice with dinner, or even quinoa pasta.
• Drink your water!  6-8 glasses a day are important to stay hydrated.
• Find a way to reduce stress: acupuncture, meditation, deep breathing, talking to a friend, dancing, playing with the dog, whatever works for you.  I’ve listed this under nutrition because most people don’t reach for Brussels sprouts when they get stressed.

Healthy Websites:

Here are some websites with many gluten-free recipes featuring simple, good, real food!  Whether you’re “just” gluten-free or you’re dairy-free, grain-free, vegan or whatever other way of eating has worked for you and your family, the list blow should have you covered

•  Bob’s Red Mill features many gluten-free and whole grain recipes.  Search under “gluten-free” http://www.bobsredmill.com/recipe/
• Dr. Weil has great healthy recipes listed.  Most (not all) are GF http://www.drweil.com/drw/ecs/common/recipe.html
• Diet, Dessert and Dogs: Gluten-free? (check!) dairy-free? (check!) vegan (check!) delicious (check!) Ricki’s recipes are wonderful , no matter your food restrictions, and many are grain-free as well.  She also has a variety of e-books on her website.
• Elana’s Pantry: Curious about almond flour?  Elana’s pantry should be your first stop!  She also has a lot of wonderful veggie recipes and tips for children, too. http://www.elanaspantry.com/
• Ginger Lemon Girl: Most of the newer recipes are paleo friendly, most of the older ones are decadent, but all are gluten-free http://gingerlemongirl.blogspot.com/
• Gluten-free Goodness: my blog, which is gluten, dairy, egg, corn, soy and usually sugar free.  Most of the time the recipes are healthy. http://gfgoodness.com/
• Gluten-free For Good. Great gluten-free and healthy recipes and information on healthy foods, too. 
•  Health-e-Recipes from AICR (American Institute for Cancer Research). You can sign up for newsletters on their site, and you get weekly recipes in your inbox. Many (not all) are gluten-free and dairy free. Many are quick and simple, use seasonal ingredients, and feature a lot of veggies.
• Kalyn’s Kitchen: Perfect if you’re on South Beach, but wonderful if you’re not, too!  Many food recipes (not just desserts) and many, but not all are gluten-free.  http://www.kalynskitchen.com/
• Simply Sugar and Gluten Free—Amy’s website and cookbook have a lot of wonderful options. http://simplysugarandglutenfree.com/
• The Spunky Coconut: Kelly’s recipes often include beans and veggies in unusual, but tasty ways.  Many are grain-free and allergen friendly, all are gluten-free. http://www.thespunkycoconut.com/
• The W.H.O.L.E Gang—Allergen friendly recipes for the family (all gluten free) http://www.thewholegang.org/blog/
• Whole Life Nutrition Kitchen http://www.nourishingmeals.com/ Gluten-free, healthy whole food based meals
•  World’s Healthiest Foods: Good, basic healthy recipes.  Most are gluten-free, but you can check off the foods you want to avoid for a recipe search.  http://whfoods.com/
• 101 Cookbooks: Some are GF, some aren’t. There are many great soup and vegetarian recipes, and many feature veggies and whole grains. http://www.101cookbooks.com/

I have other recipe & sites listed at http://www.harriswholehealth.com/recipes/  And, of course, there are more websites and resources popping up every day! Do you have a favorite healthy recipe site that isn’t listed?  Email me and let me know.

Meetings:

DC Celiacs:

Next Meeting Date: Saturday, January 7, 2012, 2:00–4:00 pm

Meeting Topic: A panel discussion on “Eating Healthy While Being Gluten-Free.”

Location: Tenley-Friendship Neighborhood Library (DC)
4450 Wisconsin Ave. N.W. (at Albemarle St), across the street from Tenley metro stop.

Cheryl Harris, MPH, RD, LD is a Registered Dietitian, Nutritionist and Certified Wellness Coach in Fairfax & Alexandria, VA. Cheryl works with people to feel and look their best with a range of specialties, including Celiac Disease, food allergies, pregnancy, breastfeeding, vegetarian and vegan diets, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals.  Email her or call 571-271-8742. 

Gluten in Medications:

We know that most packaged foods on the grocery shelf in the U.S. will follow FDA labeling, at least for ingredients containing wheat. However, this is not the case for medications, and finding accurate and timely information is much more challenging.

Standard prescription labels include only the active ingredients. So if your doctor writes you a prescription for penicillin, the bottle would say x mg of penicillin. It won’t say what anything about any fillers, binders, coatings, excipients, etc. although these substances are a part of most medications. These can, of course, include wheat and barley.

The PDR (Physician’s Desk Reference) often has a list of ingredients but these are tremendously hard to decipher, and most don’t give a source for ingredients. This information requires calling the manufacturer, and waiting an answer from companies. Ideally, get support from a doctor’s office or pharmacist. Many drug companies will not answer consumer inquiries directly. Generally name-brand drugs do have a consistent list of ingredients, but with generics, different fillers are used at different times, depending on cost at a particular moment in time. So one batch may have cornstarch, the next may have wheat starch, and so on. And, of course, a the name-brand may be gluten-free, but that does not necessarily mean anything about the generic drug.

As a dietitian and someone who has had to make those calls for myself and others, I feel like this is a potentially dangerous and unfair system. People who need medications immediately often do not have the time, energy or mental clarity to make a variety of phone calls and wait for answers. It’s important that steps be taken for longer term changes in policy to ensure the safety of people who need to strictly avoid gluten.

For the meanwhile,

• Check into all of the medications and supplements you take.
• When possible have a knowledgeable doctor or pharmacist call and make inquiries, as this may be a faster route to get information.
• As with any inquiries, do probe further because even health professionals vary in their knowledge and understanding of Celiac Disease and gluten. (I have had pharmacists say to me that they don’t see “gluten” listed as an ingredient, so it must be safe).
• It may also be necessary for your doctor to specifically order name-brand drugs in certain cases to ensure they are safe for people with Celiac Disease.
• If you have other food sensitivities/allergies and cannot get answers or safe medications, a compounding pharmacy may be a great option, as they make medications from scratch. In the DC metro area, that includes the Alexandria Medical Arts Pharmacy in VA and Village Green in DC.

There are a few free resources out there that can help, like www.glutenfreedrugs.com.  However, ingredients in medications can always change, so these lists can best be seen as a starting point.

Also, NFCA is dong a survey on gluten in medications through Feb 28, 2012

Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Cheryl works with people to feel and look their best with a range of specialties, including Celiac Disease, food allergies, pregnancy, breastfeeding, vegetarian and vegan diets, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

Holiday Tips

Recipes

Fun Stuff

Holiday Tips:

Let’s face it. We’re smack in the middle of eating (and shopping) season. Here are some of my favorite ways to enjoy the spirit of the season and favorite holiday foods, while staying reasonably healthy, too.

Get Prepared: It’s not fun to sit in a room full of people eating delicious (off-limits) foods while you sit quietly drinking your water and nibbling a carrot stick. It’s also a recipe for a rebound binge at home. Have a 2 pack of gluten-free cookies, Clementines, or your favorite chocolate stashed away work, or bring an apple crisp, chocolate covered strawberries, meringues along with you to a party. Check out this list of naturally gluten-free and seriously delicious options. Make sure your children have treats at school so they don’t feel left out, either.

Savor: Bottom line, you’re going to eat some treats this holiday season, so you might as well truly enjoy them. Be choice-ful and target things you enjoy most (i.e. no filling up on chips or every day foods unless those are the only options) When you eat, really eat! Take time to fill your senses and really enjoy. When we are really tasting our food (rather than inhaling something while talking and multitasking) food tastes much better, we’re more satisfied and full quicker.

Balance: if you are going to a holiday party in the evening, make an extra effort to eat well on other days. Add in more vegetables, fruits, beans, gluten-free whole grains, etc. and move more, too! A piece of chocolate cake one day won’t make or break a diet, but treats every day will add up.

Move the goodies out of sight: One of the biggest challenges of the season is a see-food diet, otherwise known as “if I see it, I eat it”. Studies show that when people keep food out of sight, they eat less. Avoid the constant temptation. Instead, put fruits on the counter or in your refrigerator where they are easy to grab. Seasonal fruits in the winter months include Clementines, oranges, pineapples, grapefruits, grapes, pomegranates, persimmons, mangos, and more.

Fill your table with fruit and veggie dishes: Have your holiday meals feature seasonal vegetables, such as sweet potatoes, collards or other greens. Make roasted chestnuts as a snack. Have a fruit inspired dessert, like baked apples, poached pears, sautéed bananas, etc.

Soups: as long as they’re not cream based, most soups are a healthy snack or part of a filling meal. Chicken and turkey soup with brown or wild rice, butternut squash soup, lentil soups and other beans soups are a great way to stay warm and enjoy seasonal flavors.

Get moving! Exercise is a great way to improve mood, reduce stress levels, and burn calories, too. Head out at lunchtime for a short walk, start a new family tradition and do something active at family events, dance at party functions, or make a habit of hitting the gym. You don’t have to wait until January for healthy resolutions

 

Fun Stuff:

• Washington Post did a great article on gluten and who benefits from a gluten-free diet, which features some of my thoughts and comments.

• I’ve been nominated as Emerging RD Leader for VA by the Northern VA Dietetics Association!  I’m quite flattered.

Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Cheryl works with people to feel and look their best with a range of specialties, including Celiac Disease, food allergies, pregnancy, breastfeeding, vegetarian and vegan diets, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

Making healthy eating easier:

It’s now officially the start of eating and shopping season! Some days, it seems like our main form of exercise is usually moving the fork from the plate to our mouths. Here are some ways to enjoy the spirit of the season and favorite holiday foods, while staying healthy, too.

Enjoy seasonal healthy foods.  Clementines, pomegranates, pineapples, mangoes, oranges, grapefruits and apples are wonderful this time of year.  Keep them on the counter or in the front of the fridge where you can see them!

Move the goodies out of sight:  One of the biggest challenges of the season is a see-food diet, otherwise known as “if I see it, I eat it”. Studies show that when people keep food out of sight, they eat smaller amounts. Put the candy dish in a cupboard and move the cookies where you won’t have constant temptation.

Balance: if you are going to a holiday party in the evening, make an extra effort to eat well on other days.  Add in more vegetables, fruits, beans, whole grains, etc. and move more, too!  A piece of chocolate cake one day or one big holiday meal won’t make or break a diet, but treats every day will add up.

Savor your favorites:  Bottom line, you’re going to eat some treats this holiday season, so you might as well truly enjoy them.   Target things you enjoy most (i.e. no filling up on chips or every day foods) When you eat, really eat!   When we are really tasting our food (rather than inhaling something while talking and multitasking) food tastes much better, we’re more satisfied and full quicker.

Fill your table with fruit and veggie dishes: Have your holiday meals feature seasonal vegetables, such as sweet potatoes, collards or bean or veggie soups.  Make roasted chestnuts as a snack. Have a fruit inspired dessert, like baked apples, poached pears, sautéed bananas, etc.

Skip the alcohol, or limit it to a drink or two.   Not only does it have a lot of calories, but once you’ve had a few, it’s easier to indulge on other foods.

Get moving! Exercise is a great way to improve mood, reduce stress levels, and burn calories, too.  Head out at lunchtime for a short walk, check out the holiday lights in the evening, start a new family tradition and do something active at family events, dance at party functions, or make a habit of hitting the gym.  You don’t have to wait until January for healthy resolutions.

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News:

It’s been a busy and fun month for me!  I was quoted in the Washington Post on a gluten free diet and the Northern Virginia Dietetics Association has nominated me as Emerging Dietetics Leader of the Year for the state of VA.

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Have a wonderful holiday season, from my family to yours!

To subscribe or unsubscribe, please see www.harriswholehealth.com

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It takes a little planning ahead to guarantee a great Thanksgiving. In many ways, it’s easier if you’re hosting, because you know what you can and can’t have. Most people hate to impose on their hosts, but it’s easier on you AND your host to ask beforehand than sit through a four-hour meal and watch others eat. Remember, nothing is more important that staying safe!

Turkey:
Though it’s always good to check, the good news is that all plain fresh turkey is naturally gluten free. However, self-basting turkeys usually contain gluten. Most gravy packets are a problem, too.  Check out my gluten-free turkey list for 2011

If you’re not hosting Thanksgiving at your house, talk to your host as soon as you can. If they haven’t already bought a turkey, they may be open to buying a different brand. In addition to the brand of turkey, you’ll need to talk about:
* Broth used for basting
* Seasonings
* Stuffing in the turkey
* Cross contamination

This is obviously more of a challenge. You can go the nontraditional route and do a wild rice, buckwheat or quinoa stuffing. You could use a GF cornbread or pre-made bread crumbs.

Gravy

Almost all canned gravy and gravy packets are not GF.  Trader Joe’s sells some now.   Also, it’s pretty easy to make a simple gravy with GF broth and cornstarch instead of wheat (and if corn is a problem for you, arrowroot can be substituted 1:1 instead). See this link for recipes

Stop the presses! SOME Butterball gravy packets are now GF.  Read labels carefully!

Side dishes

There are lots of good options here. Green bean casserole, baked yams, cranberry relish, gelatin salads, butternut squash soup, mashed potatoes, roasted veggies, applesauce…all of these things are easy to adapt to food restrictions, and they’re healthy and delicious to boot.

Dessert!

For many people (myself included!) dessert is the highlight of the Thanksgiving route.  If you’d like to use your standard recipes, you can easily make a crustless pumpkin or sweet potato pie or check out Whole Foods’ crusts.  Or, you can easily make a crust from crushed up cookies, shredded coconut or almond meal. Apple crisps are also simple, too. And, of course, now with the new GF Betty Crocker mixes, a cake or brownies are pretty simple, even if they’re not traditional.

T Day Recipes:
It’s dangerous when someone asks about food while I’m hungry.  When I was asked for Thanksgiving favorites, of course I started thinking (and drooling) about all the wonderful things that would make for an absolutely amazing gluten-free feast!  Here are a bunch from some of my favorite GF bloggers.

Main Dish/stuffing
Balsamic Roasted Turkey from Elana's Pantry
The WHOLE Gang's recipe for Spatchcocked turkey
Cornbread stuffing with roasted acorn squash from the Gluten-Free Goddess
Tortiere (Vegan faux Meat Pie) from Diet, Dessert and Dogs

Breads
Sweet potato cornbread from the Gluten-Free Goddess

Gravy:
Herb Gravy From Elana's Pantry
Gravy using Cornstarch from Simply Recipes

Sides:
Crockpot Applesauce by Simply Sugar and Gluten-Free
My Cranberry Fresh Fruit Relish
Green Bean Casserole from Ginger Lemon Girl
Simply Tasty Asparagus from Celiac Family
Roasted butternut squash soup from Jules Gluten-Free

Beverage:
My hot mulled cider

Dessert
The Best Pecan Pie (one of my very favorites)
Easy, Crustless Apple Pie from Gluten Free Easily
Ginger Lemon Girl's Pecan Pumpkin Pie bars

Here are round ups for gluten-free Thanksgiving recipes from around the web.  There are more and more sites with great tips, too.

• Gluten free Girl has an amazing roundup of recipes
• Celiac Family has a Thanksgiving Roundup from a variety of bloggers
• Simply Gluten and Sugar Free Healthy Holiday
• Gluten-free Goddess
• Celiac Princess
• A list of 40 recipes
• About.com

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Looking ahead…it’s almost cookie season!  (I know, I know, maybe not what a nutritionist is supposed to say, but baking can be a beautiful and fun holiday tradition–it’s all about finding balance).  Jules Shepherd is hosting a GF Cookie Swap Contest, and I’m sure that will be a great place for inspiration.

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Local Events:
DC Celiacs
Next Meeting Date: Saturday, November 12, 2011, 2:00–4:00 pm
Speaker: Erin Hartigan, DC editor for the Tasting Table
http://tastingtable.com/header/dc/about.htm
Speaker: Stephen Minton, MD, Principal Investigator and Gigi Guerrero Willis, CCRP, Clinical Research Coordinator, Alexandria Clinical Research, LLC. They are working with Alba Therapeutics which has successfully completed a Phase I clinical trial for celiac disease and Phase II has already begun.
www.alexandriaclinicalresearch.com/

Location: Bethesda Central Library 7400 Arlington Rd, Bethesda, MD 20814
www.montgomerycountymd.gov/apps/libraries/branchinfo/be.asp

The Enchanted Forest 2011– Westin Tysons Corner November 19 – 20 is the 11th anniversary of Junior League of Northern Virginia’s (JLNV) largest fund-raising event! The Enchanted Forest 2011 will be held November 19 – 20 at the Westin Tysons Corner. There will be GF options. More information regarding JLNV and The Enchanted Forest, including ticket sales, can be found at www.jlnv.org.

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As always, wishing you and yours a joyful, peaceful and yummy holiday season.

Harris Whole Health offers individual sessions, family sessions and classes in Fairfax and Alexandria, VA to help people eat healthier and feel better! Whether you are dealing with Celiac Disease, food allergies, picky eaters, chronic illness, or if you just want to improve your diet, Cheryl can help you achieve your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, click here or call 571-271-8742.

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Here’s a list of information from many major brands of turkey. This list was last updated on Nov  2016. Please note: NONE of the brands contain gluten in their plain, unstuffed turkeys. Some hams DO contain gluten, and so does holiday Tofurky.Please let me know if there are any broken links!

Thanksgiving tips, tricks and a ton of recipes HERE

General turkey tips:

• Fresh, plain turkeys that are not stuffed are naturally gluten free
• All regular stuffed turkeys contain gluten, even if you don’t eat the stuffing.
  
• Check the gravy/seasoning packets very carefully. Some are g-free, but some are not.

Turkey/Ham/etc.:

Aaron’s Best
Shipped Kosher turkey, goose, duck, etc. WITH GF stuffings (buckwheat, quinoa or rice). Pricey, but wow!
Here’s their product list.

Butterball
800-288-8372
http://www.butterball.com/

D’artagnan
(800) 327-8246
“All of our raw products are Gluten free..” via email,

Empire Kosher Poultry
717-436-5921

Esskay and Mash Hams
1800-638-7350
“Esskay and Mash hams gluten free.” Via email, November 2011.

Honeybaked Ham

http://www.honeybaked.com/

Per website, Nov 2014 “Please note: You are now free to enjoy any of our signature meats (HoneyBaked Ham, Sliced & Glazed Turkey, Hickory Boneless Ham) without wheat gluten!”

Honeysuckle White

316 -683-4691
Honeysuckle White Turkeys are GF, but some of their other products have gluten.  A list of products that DO have gluten here. All other products are GF, according to the manufacturer. Updated Nov 2014

Hormel Foods
1-800-523-4635
Their Gluten-free list includes turkey products and ham, too. (updated Nov 2014)

Jennie-O
800-523-4635
Listing of all GF products

Manor House (Safeway brand)
877-723-3929

“The Safeway Brand Holiday Turkeys, fresh or frozen are Gluten Free.”

Perdue
800-473-7383
Are your products gluten free? “Yes. Many PERDUE® products are free of gluten. Perdue chickens, chicken parts and turkeys are all gluten-free. These are sold fresh, as well as frozen, and some are flavored with seasonings.”

Plainville Farms

http://www.plainvillefarms.com

800-724-0206
“Yes, our turkey is gluten free and casein free. However, our turkey gravy and our homestyle dressing contain wheat.” Nov 2013

Shadybrook Farms
1-888-723-4468
The majority of Shady Brook Farms® products do not contain Gluten. However, the following list of products do contain Gluten:
While some Tofurky products are now certified gluten-free, holiday tofurky products are wheat based. (updated Nov 3 2014)

Wellshire Farms
(856) 769-8933

Wellshire Farms’ website labels each product for the presence of gluten, casein, and a range of allergens. Some hams DO contain gluten.

Gravy:

Trader Joe’s, Mc Cormick and Whole Foods have gluten-free gravies.

* Disclaimer: This information is based on websites, email and telephone correspondence and is intended for informational purposes only and not as medical advice. Harris Whole Health is not responsible for any changes in ingredient lists, and always recommends double checking all labels.*

Harris Whole Health offers individual sessions, family sessions and classes in Fairfax and Alexandria, VA to help people eat healthier and feel better! Whether you are dealing with Celiac Disease, food allergies, picky eaters, chronic illness, or if you just want to improve your diet, Cheryl can help you achieve your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, click here or call 571-271-8742.

Think outside the candy dish….

When I first told my husband we weren’t giving out candy for Halloween, he looked at me like I had lost my mind.I certainly didn’t want our house to be one of those places that kids complain about, but I figured a few yo-yos or rubber duckies  might be a nice change from 101 Tootsie rolls. Besides, I knew too well that having all the candy around was a temptation that I just didn’t need. I was a little nervous about my decision, until my first trick-or-treater ran back to his dad and said, “Cool! A slinky!” Last year, a group of girls even told my husband that she looked forward to the “rubber duckie house” every year.  Somehow, I resisted the opportunity to say I told you so.

Oriental Trading Company www.orientaltrading.com sells inexpensive toys, stickers, rubber duckies, mini games and even temporary tattoos (for children you know well). Another non-food option is mini cans of Play-Doh (but remember that Play Doh has gluten, so if you play, wash your hands very  thoroughly!) Some are more expensive than candy, but it depends on how you look at it. When you average in the bag of candy you bought on sale in September (and ate), the one in mid-October (which vanished as well) and the one you had to run out at the last minute and buy, it evens out in the end.

Of course I have great memories eating excessive quantities of candy on Halloween as a little kid, but we forget that treats don’t have to be food!  There are many ways to have fun with non-food treats, too, and have a little more balance.  And there are also healthier/gluten-free/allergen free treats, like the  mini Larabars, all fruit leathers and a variety of allergen friendly treats including ones from Enjoy Life,  Yummy Earth gummy bears, Envirokidz mini-bars etc., too.

Tips for Enjoying Halloween with Food Restrictions

• Talk to teachers and friends about focusing parties around activities (like pumpkin carving, apple bobbing, costume contest) rather than just trick or treating.
• Get prepared! Figure out what candies are safe for your child.  Here’s a 2011 list from NFCA). There are also many products through   Enjoy Life Foods www.enjoylifenb.com that cater to a variety of allergies and intolerances.
• Pre-stock your Halloween bag with foods that are ‘legal’ for your child (and/or you) so that you can safely snack along the way.
• Stash safe bags of candy at friend’s houses for your child.
• Have a trade in. Your child can trade the “problem” candies and treats for “safe” treats, or games, prizes, special outings, etc. You can either stash the “problem” candy somewhere out of reach, or donate it to the foodbank.
• Plan ahead!  When possible, look online for favorite candies and snacks and see if they are gluten-free.  Some treats that are normally gluten-free or allergen free have different ingredients in the special holiday versions, so always double check.
• Gina Clowes of Allergy Moms has a great list and tips, too.
• Kids with Food Allergies has a great resource for safe Halloween activities, games, tips, etc.  Although it’s not directed at people avoiding gluten, a lot of the strategies are the same.

Start planning ahead for the holidays:

I know it’s only October, but it’s a good time to start thinking about the holidays.  You can make life easier by just making sure you/your hostess gets a gluten-free brand of turkey or etc.

Farmer’s Markets:

Most are still open until November or December, so head on over and get some apples, pumpkins, kale and more!  Here’s info on the one closest to my Alex office:

The West End Farmers Market is open every Sunday from 9am to 1pm, rain or shine. Primarily producers-only, this farmers market in Ben Brenman park offers local, seasonal produce and products. This weekly event brings together hundreds of families and canine friends each week.

And check out this listing for others close to you.

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Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Whether you are dealing with Celiac Disease, food allergies, picky eaters, children on the Autistic spectrum, chronic illness, or if you just want to feel and look better, Cheryl can help you achieve your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here or call 571-271-8742.

Gluten Free Labeling

The FDA is finally moving on regulating the claim “gluten-free” on packages, which is fantastic news!  Lots of people have put in countless hours to make this happen.  We’ve got 1 month left to comment—until October 3^rd—and YOUR comment is vital to getting the law YOU want.

During the Aug 2nd teleconference, we heard that the comment period was re-opened and we might have a law by late 2012.  Several prominent researchers, including Dr. Alesso Fasano and Dr.Stefano Guandalini, spoke in favor of the new proposed legislation. “This is a standard that has been in use in Europe for almost two decades, & the science supports the U.S. adopting it as well,” commented Dr. Fasano.  I posted highlights of the teleconference, but upon reading the 90+ page safety assessment, I had a lot of questions! http://1.usa.gov/r4NDLA

The safety assessment suggests that for the most sensitive Celiac, ONE ppm would be the safest standard, as opposed to the proposed 20 ppm. “In sum, these findings indicate that less than 1 ppm level of gluten in foods is the level of exposure for individuals with CD on a GFD that protects the most sensitive individuals with CD and thus protects the greatest number of individuals with CD from experiencing detrimental health effects from long term exposure.”

Or, in plain English, to err on the side of caution and protect every single Celiac, we’d be looking at 1 ppm or less.  ACDA put out a statement from Dr. Guandalini explaining the gap here http://1in133.org/proposal/resources/assessment/  The explanation was that the 1 ppm adds in a wide—possibly more than 10-fold—margin of error.  Dr. Alessio Fasano also has a nice article, “In defense of 20 PPM” on his website. http://bit.ly/mQLHXy

I think instinctively we all want the standard to be at zero, but first, we can’t get below what machines can detect (general consensus is around 3-5 ppm) and we can’t buy what’s not available on the market. According to the Federal Register: “Currently, analytical methods that can reliably and consistently detect gluten at levels lower than 20 ppm do not appear to be available. It may be difficult or infeasible for food manufacturers to meet a lower gluten threshold level or that meeting a lower level could increase their food product costs… fewer and/or more expensive GF-labeled foods would be available to individuals with CD, placing them at higher risk of developing serious health complications from CD…Dr. Guandalini echoed this concern, and implied that our choices were 20 ppm, or “unthinkably low level of gluten, which would evidently result in a dramatic reduction – and perhaps even a disappearance – of available GF products”. 

That doesn’t quite add up.  There are several programs out there which will certify foods at 5 and 10 ppm, such as CSA, GIG and NFCA, so it appears we have the technology.  Also, by every account, the GF marketplace is booming.   Tricia Thompson, trailblazing RD of Gluten Free Watchdog states: “Based on testing done by Gluten Free Watchdog (www.glutenfreewatchdog.org), the majority of food is testing below 5 ppm gluten and most of the products testing this low do not carry any specialty certification.”

In other words, it seems like the technology exists and the gluten-free market can handle lower than 20 ppm.  So I really don’t agree that it’s 20 ppm or the risk of not having GF products.

Another, unaddressed reason for concern is the study used to determine 20ppm is based on a total of THIRTEEN people with Celiac disease for 3 months, coupled with the fact that the 20ppm is the standard for Europe.  Extensive studies determining a safe level haven’t been done to date. http://bit.ly/r8kxJY  However, I don’t believe we need to, or should wait around for that to happen for FDA to take action!

Also, while the statements from doctors are very important and useful, in my humble opinion the FDA should be explaining more clearly why they decided not to use their own report to develop the recommendations, and they should be disseminating that info.  This explanation should be made along with the FDA documents, so everyone can easily access it.  I’m a dietitian, but not trained in reading studies on levels of concern and how that translates into real life, and neither is the general public.  I hope they choose to make their decision-making transparent.  There is no proof that 20 ppm is problematic, and there is no proof that 10 (or 5) ppm is safe. However, I hope we can shoot for the most conservative level that still leaves us with enough gluten-free products.  If we can do it, I personally believe we should.

So my comments to the FDA:

1. Thank you for this movement toward legislation!  We are looking forward to an enforceable, meaningful label of gluten-free products.
2. A 20 ppm law would protect most people with CD. If that’s the lowest amount possible, I’m all for it. Yet it seems like the technology to measure 10 ppm is available, and that would be my strong preference.
3. Please incorporate newer research, such as the studies that came out on gluten-free grains and flours and cross contamination.
4. Please, take this opportunity to define the “made in a factory” statements.
5. Look closely at the issue of considering oats gluten-free, since there is still a good deal of controversy on the issue.
6. Please do NOT have the designation “low gluten”, which may confuse people.
7. It would be fantastic to have gluten labeled on medications, (this is not under the FDA, and they were pretty clear it’s not on the table at this point)

Resources around the web:

• 1 in 133 has a new FAQ section http://1in133.org/info/Labeling-Resources.php#FAQ
• ACDA comments on the Safety Analysis http://1in133.org/proposal/resources/assessment/
• Tricia Thompson, MS, RD has a fabulous article here
• Gluten Free Living http://bit.ly/2HFNzf
• Comments from biochemists from Ultimate Gluten Free http://bit.ly/rbOJL4
• Michael Taylor of the FDA on the proposed gluten-free regulations. http://bit.ly/nTJ4JV
• Dr. Fasano and the Center for Celiac Research Comments http://bit.ly/mQLHXy

How does this change your view of the proposed gluten-free labeling laws?  The FDA says they want to hear from us. Let’s grant their wish. http://1.usa.gov/rd84Ay

Agree?  Disagree? What’s on your wish list?  Whatever your view, I hope everyone who has a vested interest in this legislation takes the time to write into the FDA.

A very big thank you to the FDA for hosting this discussion and taking this next step, and to 1 in 133, American Celiac Disease Alliance, University of Maryland Center for Celiac Research and many, many others for getting this legislation moving again.  Without them, this discussion wouldn’t be happening.

And, DC Celiacs will have a special guest, Suzanne M. Wolcoff, of the FDA at the quarterly meeting on Sept 10th.  Next Meeting Date: Saturday, September 10, 2011, 2:00–4:00 pm

Meeting Topic: FDA Proposed Regulations for Gluten Free Labeling
Speaker: Suzanne M. Wolcoff, M.S., R.D.
Food Labeling and Standards Staff
Food and Drug Administration

Location: Rockville Library
21 Maryland Avenue, Rockville, MD 20850
www.montgomerycountymd.gov/apps/libraries/branchinfo/ro.asp

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CSA Chapter 100 will have its meeting Sunday, Sept 11th from 3-5. RSVP required!  For more info, contact

CSA/USA Chapter #100 571-289-5675

ddubravec@comcast.net

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Children’s National Medical Center is having a wonderful event, Bite Back at Celiac with a live auction on Saturday, September 24, 2011 to benefit their Celiac Disease program.

Saturday, September 24, 2011
Bethesda North Marriott Hotel & Conference Center
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Tues, September 27 (7:00 – 8:30PM) – What and How to Eat: Exploring Healthier Choices – PART 1 of 6 classes -I will be holding a 6 part program at the Kaplan Center that uses interactive exercises to help participants formulate their own “nutritional wisdom.” The goal will be to discover new ways to eat well (think healthy and delicious). Discussions will include changing the way we eat, which in turn, influences the portion sizes we select and the overall quantity of food we consume. The program is spaced over 12 weeks this fall, beginning on Tuesday, Sept. 27, and ending on Tuesday, Dec. 6. Don’t miss out! You can reserve your seat in this program by calling 703-532-4892 or click here to send us and email expressing your interest in learning more about the program. Please contact us as soon as possible because we are space-limited to 12 participants. Course fee is $195.00/person.

Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Whether you are dealing with Celiac Disease, food allergies, picky eaters, children on the Autistic spectrum, chronic illness, or if you just want to feel and look better, Cheryl can help you achieve your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here or call 571-271-8742.

I’m starting to feel like the proposed gluten-free labeling laws are like blind dating.  She/he’s perfect, they tell you!  And then you meet and spend some time together and start to realize it’s all not quite as marvelous as you first thought.

The teleconference on August 2nd was great!  We heard that the comment period was re-opened and we might even have a law by 2012.  Several prominent researchers, including Dr. Alesso Fasano and Dr.Stefano Guandalini, spoke in favor of the new proposed legislation with a 20 ppm standard. “This is a standard that has been in use in Europe for almost two decades, & the science supports the U.S. adopting it as well,” commented Dr. Fasano.  I posted some of the highlights of the teleconference, but upon reading the 90+ page safety assessment, there are a lot more questions that come up.

The safety assessment suggests that for the most sensitive Celiac, ONE ppm would be the safest standard, as opposed to the proposed 20 ppm.

“The tolerable daily intake level for gluten in individual s with CD was determined in a safety assessment to be .4 mg gluten day for adverse morphological effects and .015 mg gluten a day for adverse clinical effects. The LOC (Level of concern) of gluten in food that corresponds with these TDI (total daily intake) values at the 90th percentile are less than 1 ppm for both morphological and clinical effects. In sum, these findings indicate that less than 1 ppm level of gluten in foods is the level of exposure for individuals with CD on a GFD that protects the most sensitive individuals with CD and thus protects the greatest number of individuals with CD from experiencing detrimental health effects from long term exposure.”

Or, in plain English, to protect all Celiacs, we’d be looking at 1 ppm or less.  This is a big difference than 20 ppm!

I think instinctively we all want the standard to be at zero, but first, we can’t get below what machines can detect (general consensus is around 3ppm).  It seems like the most important job of the FDA is to explain the gap between the proposed 20 ppm and the safety report’s recommendation of 1 ppm.  According to the Federal Register: “Currently, analytical methods that can reliably and consistently detect gluten at levels lower than 20 ppm do not appear to be available. In addition, it may be difficult or infeasible for food manufacturers to meet a lower gluten threshold level or that meeting a lower level could increase their food product costs. As a result, fewer and/or more expensive GF-labeled foods would be available to individuals with CD, placing them at higher risk of developing serious health complications from CD and other related diseases.”

Huh? There are still other programs out there which will certify foods at 5 and 10 ppm, such as CSA, GIG and NFCA, so it appears we have the technology.  Also, by all accounts the GF marketplace is booming.  Tricia Thompson, trailblazing RD of Gluten Free Watchdog states:

“Based on testing done by Gluten Free Watchdog (www.glutenfreewatchdog.org), the majority of food is testing below 5 ppm gluten* and most of the products testing this low do not carry any specialty certification.”

In other words, we’ve got the technology and the gluten-free market can handle it.

I hope FDA provides a clearer answer AND expresses how they determined 20ppm was safe level for almost all Celiacs, ideally yesterday!  People need this info to comment intelligently on the proposed ruling.  I’m a dietitian, but not trained in reading studies on levels of concern and how that translates into real life, and neither is the general public.  I hope they choose to make their decision-making transparent, AND I hope they lower the level.  If we can do it, I personally believe we should.

However, I also think the danger of not having a law is greater than the danger of the 20ppm, and at the point, best case scenario, we’ll have a law in effect in 2013.  I do want them to get on with it! We need something uniform, standard and most of all, enforceable.

The rest  of my wish list includes:

• Incorporate newer research, such as the studies that came out on gluten free grains and flours and cross contamination.
• Take this opportunity to define the “made in a factory” statements.
• Look closely at the issue of considering oats gluten-free, since there is still a good deal of controversy on the issue.
• I truly hope they do NOT go down the path of “low gluten”, which seems excessively confusing to people.
• I would love it if they would label gluten in medications, even though they were pretty clear it’s not on the table at this point

Resources around the web:

1 in 133 has a new FAQ section

Tricia Thompson, MS, RD has a fabulous article here

Gluten Free Living

Michael Taylor of the FDA also just posted on the proposed gluten-free regulations.

How does this change your view of the proposed gluten-free labeling laws?  The FDA says they want to hear from us. Let’s grant their wish.

The comment period starts Aug 3rd around noon, and you can submit your comment here:
www.regulations.gov and entering Docket No. FDA-2005-N-0404

For more information and a statement from the FDA, please see:

http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm265212.htm

Agree?  Disagree? What’s on your wish list?  Whatever your view, I hope everyone who has a vested interest in this legislation takes the time to write into the FDA.

A very big thank you to the FDA for hosting this discussion and taking this next step, and to 1 in 133, American Celiac Disease Alliance, University of Maryland Center for Celiac Research and many, many others for getting this legislation moving again.

News, Events & Resources:

DC Celiacs

Next Meeting Date: Saturday, September 10, 2011, 2:00–4:00 pm
Speaker: TBD
Location: Rockville Library
www.montgomerycountymd.gov/apps/libraries/branchinfo/ro.asp

CSA Chapter 100 is hosting a conference with one my favorite authors, Melinda Dennis. Please RSVP for meeting with number of guests attending by emailing ddubravec@comcast.net or call 571-289-5675 with any questions.

Gluten Free Travel Site is one of my favorite on-the-go resources, and they’ve launched a monthly gluten-free newsletter.  This month, they feature a great resource list, and of course, many dining reviews, too.

Tis the season for fresh yummy fruit!  See what I had to say about Farmer’s Markets for Channel WUSA9

Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Whether you are dealing with Celiac Disease, food allergies, picky eaters, children on the Autistic spectrum, chronic illness, or if you just want to feel and look better, Cheryl can help you achieve your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here or call 571-271-8742.

It’s that time of year when everyone heads out of town! It’s a great time to discuss ways of making gluten-free travel easy.

For out of town travel, it helps to plan ahead. It’s a good idea to pack a few meals in a carry on bag, just in case your luggage gets lost or your flight gets delayed. Good options can include gluten-free energy bars (Larabars, Rx or Gomacro bars, etc.) , tuna with a pull top, dry cereal, dried fruit and nuts, baby carrots, rice cake “sandwiches”, apples, crackers, all-fruit leather, a hard boiled egg, “just add water” gluten-free meals, or even some kinds of beef and turkey jerky. Remember, things with liquid aren’t a good idea because of the new security laws. You can also check this resource on dining options at airports nationwide to get an idea if there’s food you can grab and go.

No matter where you’re headed, you can get basic gluten-free food nearby, even if you don’t have access to a kitchen. Almost every supermarket will carry some gluten-free staples. Here’s a list to get you thinking, and of course you may find even more extensive options:

Fruits	Veggies	Canned beans
Canned tuna	Yogurt	Cheese
Rice Chex	Hard boiled eggs	Nuts
Dinty Moore Stew	Sunflower Seeds	Popcorn
Plain tortilla chips	Plain potato chips	Fruit leather
Corn tortillas	Dried fruit

If you’re going to be away for a while, you may want to order some gluten-free specialty foods and have them shipped to your destination. Gluten Free Mall and Navan foods are perfect for that.

And restaurants are getting into the act! There are many options from both national and local chains. Gluten Free Travel Site is a wonderful site with reviews of places across the country, and there’s a free mobile version, too–very cool! Gluten Free Registry is also a great on-the-go-resource with apps available.  Gluten Intolerance Group (GIG) has a national listing as well.  Triumph Dining has a good hard-copy national guide, and I really am a big fan of their dining cards.  There’s even Bob & Ruth’s Gluten Free dining and travel club, which has gluten-free travel getaways and newsletters. There are many websites with dining cards and I have a few of them listed here. You may also want to email the local Celiac association and find out where the locals go.

If you’re traveling abroad, that takes more planning. Here’s a link to an article with some good tips.

No matter where you’re headed, have a beautiful summer.

 

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Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Whether you are dealing with Celiac Disease, food allergies, picky eaters, chronic illness, or if you just want to feel and look better, Cheryl can help you achieve your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here or call 571-271-8742.