Recipes

Happy almost Thanksgiving! I’m sure this is already on your radar if you’re gluten-free.

Thanksgiving tips:

It takes a little planning ahead to guarantee a great Thanksgiving. In many ways, it’s easier if you’re hosting, because you’ve already got the most familiarity with the diet. 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! I love these tips from Shirley of GFE and from GF Jules.

Turkey:
Though it’s always good to check, the good news is that all plain, fresh turkey is naturally gluten-free. Again, that’s ALL plain, fresh or frozen turkeys. I know there are emails that go out every year about warnings of “hidden gluten” in the turkeys, but ironically, the turkey usually the easiest and safest part of the meal. For the past 5 years I’ve been looking, calling and asking around if any of the brands of un-stuffed turkeys have gluten, and I haven’t found a single one in all that time. If you’ve seen one, email me or leave me a comment below. So you do have to look out for stuffed turkeys, and you do want to look out for gravy packets and of course, the preparation of the turkey.

The only exception Tofurky, which has gluten, and some glazed hams DO contain gluten. As always, read carefully! I have a gluten-free turkey list, with has manufacturer contact info.

As always, there can still be risks in the ingredients used on or in the turkey, and cross-contamination always needs to be on your radar. You’ll need to talk to your host about:
* Preparation method: Broth used for basting, or even the butter used for basting. This also includes the kind of flour used if a turkey is cooked in a bag.
* Seasonings
* Stuffing in the turkey
* Cross contamination

Gravy

Many regular canned gravy and gravy packets are not gluten-free. Gluten-free gravy is available online, and Whole Foods, Trader Joe’s, Wegmans, etc. sell  some now. Even Mc Cormick’s has a gluten-free gravy packet that’s certified GF! Also, it’s pretty easy to make a simple gravy with gluten-free broth and cornstarch instead of wheat (and if corn is a problem for you, arrowroot can be substituted 1:1 instead).

Herb Gravy From Elana’s Pantry

My favorite gravy (paleo/starch free)

Gravy using Cornstarch from Simply Recipes or see this link for recipes.

Side dishes

There are lots of good options here. Green bean casserole (sub the french onions–Aldi’s and a GF version last year, or use almonds) or get creative–we do roasted green beans, 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.

Here are some ideas to get you going:

Sides:

My Cranberry Fresh Fruit Relish

Crockpot Applesauce by Simply Sugar and Gluten-Free

Green Bean Casserole from Ginger Lemon Girl

Simply Tasty Asparagus from Celiac Family

Stuffing:

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 gluten-free cornbread or pre-made bread crumbs.

Cornbread stuffing with roasted acorn squash from the Gluten-Free Goddess

The NY Times Blog had a G-Free Stuffing section with a few recipes

Dessert!

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

The Best Pecan Pie (one of my very favorites)

Sweet Potato Pie (vegan), pictured right here—>

Easy, Crustless Apple Pie from Gluten Free Easily

Super-cute baked apples from GF Jules

Ginger Lemon Girl’s Pecan Pumpkin Pie bars

Apple Crisp: simple, delish!

T Day Recipes:
It’s dangerous when someone asks about food while I’m hungry. H

For those of you who are low FODMAP, I just put together a list of new low FODMAP bars, some research and tips.

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

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax & Alexandria, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, 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 and feeling great!  Email 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. 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, and even temporary tattoos (for children you know well). Another option is mini cans of Play-Doh (though remember, Play Doh has gluten, so if you play, wash your hands 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, but there are many ways to have non-food treats in addition.  And there are also healthier gluten-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 (a list comes out each year through the R.O.C.K. group for gluten-free foods.  The 2009 list is here,I will post this year’s when it is available.). There are also many products through the Allergy Grocer www.allergygrocer.com and 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.
• Celiac Family has a 2010 candy list.
• 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.
• Here’s another list from Sure foods Living

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.

Celiac Disease Video Project:

Finding out you have Celiac Disease is a big transition. Often it’s a good one that leads to feeling great.  And yet initially it’s a lot of information to take in at once to understand what’s happening in your body and what you need to do for your health.   Much of it is because we’re been eating one way for 15, 30, 50 or more years and it can be overwhelming to to instantly unlearn everything we’ve done and change overnight. As I saw so many people struggle with the transition, I thought, wouldn’t life be easier if you could take a doctor or dietitian home as a portable reminder of the basics? And so the concept for the Celiac Disease Video Project was born.

The video will be of a Gastroenterologist (Dr. John Snyder), Registered Dietitian (me, Cheryl Harris, MPH, RD), and chronic pain specialist (Dr. Gary Kaplan) discussing testing, diagnosis and follow-up, eating a gluten-free diet and a short segment on when it’s not Celiac. We will be filming with a small live audience. The video will be for YouTube and support groups for people with Celiac disease, so people can have an accurate, visual at-home tool to share with family on the medical side of Celiac disease and eating a gluten-free diet.  The Celiac Sprue Association has been kind enough to support the project.

Who: people who are newly diagnosed (in the last 6 mo-year) with Celiac disease and their families

What: shooting a 30 minute video (which will take approximately 3 hours with re-takes) on the basics of Celiac disease, including diagnosis, understanding the physical process of CD and an intro to label reading and a gluten-free diet

When: Friday, November 12th , 1:30-4:30

Where: Kaplan Center in Mc Lean, VA (there is free parking, and directions will be sent)

Cost: Free, and there will be gluten-free munchies

If you are interested in attending the taping, please contact Cheryl Harris or call 571-271-8742.  We have a limited number of spots.

This is a wonderful experience to get great information, get your questions answered and be a part of a project that will help many other people with Celiac Disease, too!

Recipes around the web:

• The Gluten Free Goddess has gifted us all with a roundup of her favorite autumn recipes.
• I have a few seasonal recipes on my site that we make every October, like Apple crisp, butternut squash bisque and of course, Pumpkin Seeds

Hot Mulled Cider:

This is a family tradition and one of my favorites!
Serves: 8-10 people. Recipe may be halved or quartered.

Cheryl Harris, MPH, RD offers individual sessions, family sessions and classes in Alexandria, VA to help people eat healthier and feel better! Whether you are focusing on eating gluten-free, food allergies, pregnancy, breastfeeding, vegetarian and vegan diets, preventing diseases and “whole foods” eating, I’d be happy to help.  Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, click here or call 571-271-8742.

Gluten in Medications:

I was delighted to represent the Celiac Sprue Association at the June 29th Food and Drug Administration’s public hearing to discuss the impact that gluten in medication has on the health of people with Celiac Disease.  This remains a pressing health concern and there currently isn’t a solution in sight.

We know that most packaged foods on the grocery shelf in the U.S. will have straight-forward 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.

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 or call 571-271-8742.

Are Whole Grains Like Millet, Corn and Rice Safe in a Gluten-free Diet?

By Cheryl Harris, MPH, RD, LD

Gluten-free labeling has been a sore point in the U.S. because as of now, there is no national standard.  FDA regulations state that all label claims must be truthful and not misleading, but that’s a far cry from definitive rules.

Under this proposed ruling, products containing 20 parts per million or less of gluten could be labeled “gluten-free”, and single ingredient foods, such rice, millet, corn, etc., may not be labeled as “gluten-free”, unless the the manufacturer says “All (name of the grain, flour, or seed product for sale) is gluten-free.”  A new study, “Gluten Contamination of Grains, Seeds, and Flours in the United States” questions that assumption.

The research team collected a variety of grains, seeds, beans, and flours that were NOT marked “Gluten-Free” (GF) and sent them to a lab to test for the presence of gluten.  The products highest in gluten were flours, such as soy flour, millet flour, sorghum flour, and buckwheat flour.  Soy flour had the highest levels of any flours tested, with one batch containing up to 3,000 parts per million—150 times the proposed standard for “gluten-free”.  Amaranth flour had undetectable levels, as did some of the rice flours that were tested.  Whole grains were a mixed bag.  Some batches of whole grain millet exceeded the limit set under FDA’s recommended proposed ruling of 20 parts per million, but others, such as buckwheat, amaranth, and rice were under.

Sigh . . . As a dietitian who has been recommending for years that people eat naturally gluten-free foods when possible to gain their whole-grain benefits, this is unfortunate news. This is the first study of its kind and it only looked a few different grains, so it would helpful to know more about other naturally gluten-free grains, nuts, seeds, and beans.

In light of this study, however, it makes a lot of sense to ONLY and ALWAYS purchase flours that are made in a dedicated, gluten-free facility and/or ones that are tested for the presence of gluten through the Gluten Intolerance Group of North America (GIG), which tests to 10 ppm, or the Celiac Sprue Association (CSA), which tests to 5 ppm.

It also demonstrates large potential loopholes in the proposed FDA gluten-free guidance, because it shows that naturally gluten-free grains may well not be gluten-free after processing.  As the study states, “The FDA may want to modify their proposed rule for labeling of food as gluten-free, removing the requirement that gluten-free manufacturers of inherently gluten-free grains, seeds, and flours must state on product labels that all foods of that type are gluten-free.”

What about gluten-free whole grains?

Products must contain less than 5 ppm.

http://www.gfco.org/ Products must contain less than 10 ppm

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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.

Great news! There are thousands of new places opening up across the country with delicious, healthy, fresh gluten free food. It’s even better than what you can get at the usual supermarket or even at health food stores. You don’t have to read any labels or call the manufacturer. Does it sound too good to be true? Well, Farmer’s Markets are about to open up across the country. Most open in May or June.

Farmer’s Markets are a fabulous place to get gluten free and allergen free foods. Many have a booth with baked goods or soups, but aside from that, it’s a paradise of gluten free goodness.

Benefits of shopping at the Farmer’s Market

• Fresh produce and meat.  Most of the time, fruits and vegetables are picked that day
• Support for local farmers
• Few or fewer pesticides on fruits and vegetables. A plum shipped from Chile need a lot of pesticides to keep it lovely even after traveling thousands of miles.
• Better taste! There’s nothing that compares to the taste of a freshly picked tomato, peach, or apple.
• The “manufacturer” is usually right in front of you, so if you have questions about how something is made or grown, just ask!

Also, another great option are CSAs (Community Supported Agriculture).  Essentially, you buy a share of a farm, and each week you get a bag of whatever they are growing.

Classes:

Balancing Green with Good-for-You

Getting the nutrition you need with an eye on the environment.

Wednesday, May 26th,

6:30-8:00

Most people want to make choices that are better for our bodies and the environment, so we buy products labeled “All natural”, “gluten free”, “free range eggs” and  “organic salmon”.   We know what we’re thinking when we pay more for these products.  But which of these terms on packaging actually are guaranteed to mean something?  If you guessed “none,” you’re right.

We’ll be discussing:

• The most important foods to buy organic, and why
• Wild versus farmed?  All about fish and contamination
• Sifting through claims on labels
• The scoop on Genetically Modified Foods, or GMOs
• Local resources for Farmer’s Markets, Community Supported Agriculture, community gardens and more
• Where to start with planting a few things of your own!

The class cost is $20 per person, or bring a friend for 2 people for $35.  The class is held in Alexandria, VA.  To register, see http://www.harriswholehealth.com/services or call 571-271-8742.

The class is held in Alexandria, VA.  To register, please see www.harriswholehealth.com/services

Events:

DC Celiacs is having its quarterly meeting on Saturday, May 15th.

Meeting Topic: The Gloriously Gluten-Free Cookbook: Spicing Up Life with Italian, Asian, and Mexican Recipes.
Speaker: Vanessa Maltin

see the WACSSG website for directions!

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.

As the weather gets warmer and Spring is in the air, it’s a great time to think of ways to make your diet healthier. And we’ve all heard it—breakfast is the most important meal of the day, and gets us off to a good start. We need energy to study, work, and play! Many studies have shown improvements in concentration and learning for children who eat breakfast, and starting the day with a healthy breakfast helps adults, too. There are great options from both the regular grocery store and specialty products.

Some mainstream breakfast options are naturally gluten free, like Rice Chex, Cream of Rice, most kinds of yogurt, cottage cheese and fruit, even plain grits! Sprinkle in a spoon or two of ground flax seed to get in a little extra fiber. Or, get creative with eggs: scrambled eggs, omelets, huevos rancheros, or even hard-boiled for an inexpensive, high protein on-the-go breakfast. Smoothies are also a great way to get in some additional fruit in your diet, and most kids enjoy them, too. Many kinds of breakfast meats, like sausage or bacon are also gluten-free (as always, do check labels).

As far as cold cereals go, nutritionally, Crunchy Flax (formerly called Nutty flax) and Mesa Sunrise are among the best options because all are great sources of whole grains and fiber.  The Chex cereals aren’t the healthiest, but they are very easy and widely available, which really does come in handy, especially on travel. EnviroKidz has some for children of all ages, like Gorilla Munch and Koala Kids, and these are in most local supermarkets. And, of course, there are more and more gluten free versions of the typical standards. And, of course, increasingly stores sell GF bagels, muffins, scones, or other sweet breakfast treats.

Especially for chilly mornings, hot cereals are a great way to start the day with fiber and whole grains. Most GF grains cook up nicely as hot cereals. My personal favorite is milled, and kasha (buckwheat), quinoa, amaranth, teff, etc. work well, too. It’s easy to make a big pot and have them all week long. Bob’s Red Mill has a few nice options, like Mighty Tasty Hot Cereal. Don’t forget about certified gluten-free oatmeal, which can be found at specialty stores or online.

You can also think beyond usual breakfast foods for a change of pace. Soups or any kind of leftovers work well, and you’re only limited by your imagination!

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

Passover isn’t here until the end of March, but many of the products are already starting to appear in grocery stores.  Not all Passover foods are gluten free, but many are, and there’s a much wider selection than usual at the grocery store.  This can be a good time to stock up on GF cakes and mixes, cookies, macaroons, “bread” crumbs and supplies like potato starch.  As an added bonus for people with multiple restrictions, most Kosher for Passover products contain no corn or soy products, either.

In a nutshell, the basic rule of foods for Passover is no leavened foods, which eliminates normal breads, cakes etc.  Matzo, (an unleavened bread usually made from wheat) is eaten, and some products contain products Matzo and matzo meal, (also potentially listed as cake meal or farfel).  However, many products don’t contain gluten.  Or, if you find products labeled “non-gebrok or gebroktz or grebrochts” (or another spelling variation) they’re non-grain containing and therefore have no gluten containing ingredients. Often Kosher for Passover products and cakes are made of potato flour or nut meals rather than wheat or glutinous grains.

• As always in the GF world, read labels carefully.  Kosher and Kosher for Passover are two different things entirely.  Kosher for Passover foods will be labeled “May be used for Passover” or have a symbol that says OUP.  I have often seen “regular” Kosher foods in the Passover section at grocery stores, so please do check the labels for gluten containing ingredients.

• Keep in mind that some of the foods are imported from other countries, and therefore not under the 2004 FALCPA US labeling laws.  So a label will still say matzo, but may not say wheat explicitly or have the disclaimer stating that it contains wheat.

• Most Kosher for Passover products will have to adhere to strict standards for cross contamination from a religious perspective, but again, buyer beware and no guarantees.  “Made in a factory” claims are still not regulated.
• From a gluten free perspective, possibly the best part of Passover is AFTER Passover, when all of the great GF goodies are on sale!  Passover ends April 5th, so mark your calendars, because the word has gotten out in GF circles.

Back when you really couldn’t get GF prepared foods in the regular grocery store, this was a much bigger deal.  But it’s still nicer to have an expanded selection, and nicest of all is AFTER Passover, when all of the products are on sale!

Upcoming classes:

GF and Healthy:
March 27th, 11:00-1:00

We’ll talk about:

• Different gluten free whole grains and flours and how to use them
• Many GF ways to get fiber
• Easy ways to make meals and baked goods healthier
• Ways to make sure you’re getting the nutrients you need
• and much more!

This class is 2 hours and we will be making a delicious quinoa dish

The cost is $25 per person or two for $40. *

Workshops taught by Cheryl Harris, Registered Dietitian& Nutritionist. There will be tasty goodies and samples!   Classes are engaging and a lot of fun. PRE-REGISTRATION REQUIRED! See http://www.harriswholehealth.com/services Groups are kept small to provide a better space for learning and asking questions.

Living and Loving a GF Diet

Saturday, April 24th, 2010

11:00-12:30

• Celiac disease, gluten sensitivity and the importance of testing
• All you ever wanted to know about label reading
• Foods to avoid, cross contamination and hidden gluten
• Sorting out the facts from common myths
• Where to get support-local and online groups, websites, books

The class cost is $20 per person, or bring a friend for 2 people for $35.

Other local events:

First Annual Fundraiser for the Celiac Program at Children’s National Medical Center:

The Celiac Disease Program at Children’s National Medical Center is the first Celiac disease program for children in the Washington metro area.  The goal of the program is to attack this disease comprehensively and aggressively through improved diagnosis, treatment and awareness. We are happy to announce our first fundraiser for the program will be held on May 1, 2010. The purpose of the event  is to raise funds to employ a psychiatrist or psychologist for three years.  As adults, we know how hard it is to make a lifestyle change.  For a child or adolescent, a lifestyle change can be much more difficult because of peer issues, feelings of isolation or fear of being “different”, for example.  Our program aims to give children the tools of self-empowerment to address their needs: dietary and socially as well as emotionally.  A lifestyle change requires more than just physical adjustments; the mind must be included as well for a successful outcome.  Children’s National’s Celiac Disease Program would be the first of its kind in the nation to have a dedicated mental health professional helping young patients adjust to life with Celiac Disease through self-advocacy.

Help us make a difference.  For more information, please contact Diana Della Villa at Children’s  Hospital Foundation  – 301-565-4951.

Event Details:
Who:  YOU!
What: Fundraiser for the Celiac Disease Program at Children’s National Medical Center
When: Saturday, May 1, 2010; 6:30 pm
Where: Children’s Design House in Chevy Chase, MD
Why: Raising funds to employ a psychologist/psychiatrist to help children with the adjustment to living with Celiac Disease
Ticket Price: $250

Celiac Fast Facts:
*1:100 people have Celiac Disease
*Most people do not receive the correct diagnosis of Celiac Disease until their 40s or 50s.
*Americans spend an average of 9-11 years traveling from doctor to doctor seeking help before their diagnosis.
*Celiac Disease is now recognized as one of the most important diseases of the 21st century.

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 whole grains:

Most of us start out on a gluten free diet with a lot of rice and potatoes.  I remember when I bought my first bag of quinoa. I didn’t know how to cook it or what it tasted like. Needless to say, it stayed in my cabinet for an awfully long time.  But there’s a great world of gluten free whole grains out there, from the familiar, like brown and wild rice, to the more exotic, like quinoa, buckwheat and beyond.

Health experts agree that whole grains play a role in weight management, lowering risk of chronic diseases like cancer, diabetes, and heart disease and inflammation, too. When people think whole grains, often thoughts of wheat bread and oat bran come to mind. So where does that leave the gluten free community? The good news is that whether you enjoy crunchy, chewy or soft grains, there’s one that will work for you, and there are plenty to choose from.

First things first: no grains from the bulk bins.  It seems to be the civic duty of most 5 year olds to move things from one bin to another, and many people don’ t think twice about using a scoop from one bin and putting it in another.  So only use sealed boxes, preferably marked gluten free.

Brown rice: This doesn’t require a lot of explanation.  It’s readily available and inexpensive.  It takes a long time to cook (around an hour), or you can always go for Uncle Ben’s. More and more companies are selling frozen, precooked or minute brown rice, which makes it quick and easy.  To keep things interesting, there are varieties like Bhutanese Red Rice, which cooks in 25-30 minutes, or Chinese Black Rice, which turns a beautiful purple color when cooked.

Wild rice: It’s widely available, and has more of many vitamins and minerals than brown rice.  It has a nutty flavor, and works very well in soups, hot or cold salads, casseroles, as a stuffing for poultry or vegetables, or as a pilaf. Like brown rice, it freezes well.  Trader Joe’s even has a pre-cooked wild rice.

Quinoa: this one of the easiest “beginner” GF grains.  In the past few years, it’s gained popularity among gluten eaters and non-gluten eaters alike.  Quinoa is actually not a grain, but the seeds of a plant.  Quinoa is a traditional Incan food and is considered a “superfood” due to the fact that it’s a wonderful source of iron, magnesium, phosphorous, and zinc and a vegetarian complete source of protein, meaning it has all of the amino acids that are needed in the body.  Quinoa is a relatively firm grain with a consistency like couscous, just a little larger.  It cooks in just 15-20 minutes.  It works well in casseroles, pilafs, as a stuffing for vegetables or poultry, or just by itself.  Quinoa flakes are also available, and these substitute well for oatmeal in cooking and baking.

Buckwheat: There’s much more to buckwheat than pancakes! Buckwheat is completely unrelated to wheat and actually is a distant relative of rhubarb. Buckwheat is a great source of protein, magnesium, zinc, phosphorus, potassium, and several B vitamins. The edible portion, or groat, is also known as kasha. It has a nutty flavor, which becomes stronger if toasted (whether that is desirable is a matter of personal preference). Buckwheat is a great pilaf, side dish, stuffing, or hot breakfast cereal and cooks in just 20 minutes. It is also sold as Soba noodles, but check labels very carefully: most Soba noodles are a mix of buckwheat and wheat.

In more exotic territory, there’s millet, teff, sorghum, and amaranth, too, which are a story for another day.

By now, hopefully you’re convinced that there are a lot of great gluten free grain options out there. But for most people, the hardest hurdle is just getting started trying them! If someone put a bowl of plain rice in front of you, chances are you wouldn’t be terribly inspired by the taste. So here are a few hints for cooking whole grains:

• Cook the grains in broth instead of water.
• Sauté some garlic or ginger and/or vegetables, then add in the required amount of broth or water and grains, and cook as directed.
• Add in herbs, spices, a squirt of lemon, etc.

Or, if you’re nearby, come to the GF and Healthy Class on March 27th!  We’ll be talking about gluten free whole grains, other great sources of fiber, and ways to make sure to eat a balanced gluten free diet.

Classes:

GF and Healthy

March 27th, 2010, 11:00-1:00

For more information or to register, please see http://www.harriswholehealth.com/services
*Different GF whole grains and flours and how to use them
*Many GF ways to get fiber
*Easy ways to make meals and baked goods healthier
*And much more!

We will be making a tasty quinoa dish, and there will be other yummy treats.

Location: 3345 Duke Street, Alexandria, VA

Living and Loving a GF Diet

Saturday, April 24th, 2010
11:00-12:30

* Celiac disease, gluten sensitivity and the importance of testing
* All you ever wanted to know about label reading
* Foods to avoid, cross contamination and hidden gluten
* Sorting out the facts from common myths
* Where to get support-local and online groups, websites, books

The class cost is $20 per person, or bring a friend for 2 people for $35

 

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Gluten free Valentine’s

Compiled by Celiac Family

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Want more visibility and support for Celiac Disease?

The Digestive Disease National Coalition is having their (FREE!) annual policy forum in DC on March 7th and 8th.  This is a great time to speak to your Congressperson and tell them that Celiac Disease is important to you and should be to them, too!

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.

Keeping it simple

Gluten free foods are expensive.  And they can be hard to find.  Some don’t taste very good.  And many aren’t that healthy for you.  So this year, I’d encourage you to think about “normal” foods–real, simple whole foods that just so happen to be naturally gluten free.  Why?  They’re usually  healthier, they’re cheaper, they’re easier to find, and often easier to prepare.  Of course, gluten free grains can be harder to come by and those are important too.   Next month’s newsletter and a class on Feb 6th will talk about those (see below).

Most of the foods that are wonderful parts of any healthy diet are already gluten free.  Fruits, veggies, nuts, beans, seeds, dairy, fish, poultry, water, and even common grains like rice, wild rice, etc.  I have yet to meet a client who nutritionally needs more cake and cookies, gluten free or otherwise.  Here are a few ideas of easy things that you can to make your lifestyle healthier.

• Beans are great in the winter! Think black bean soup, lentil stew, hummus, etc.
• Here, fishy fishy: add in some salmon, trout and oysters or other fish twice a week.  They are high in heart healthy omega 3 fatty acids and low in mercury.
• Look for seasonal fruits and veggies. Clementines, pomegranates, grapefruit, pineapples and mangoes are wonderful in the winter, and kale, collards, sweet potatoes, winter squash, are too.Choose whole (fresh, frozen or dried) vegetables and fruits over juices, which have most of the fiber removed.
• Add some ground flax seed to your yogurt, cereal, or on a salad for more fiber and healthy omega 3s.
• Drink your water!  6-8 glasses a day are important to stay hydrated, especially when you increase the amount of fiber you eat.  Sometimes taking a water bottle along can help remind you.
• Talk to your doctor about your Vitamin D level. Most people with Celiac are deficient, and it’s tough to get enough from food and sunlight in the winter months no matter what.
• Grab some almonds and walnuts, an ounce a day actually promotes weight loss and provides a rich source of vitamins, minerals and fiber.
• Get whole grains in your diet.  Try a whole grain hot cereal, brown rice bread, wild rice with dinner, or even quinoa pasta.
• Use healthy oils, like olive, walnut, canola, etc. and limit or eliminate animal fats like butter, cream, red meat, etc. and trans fats.
• Take care of yourself. This includes sleeping well, reducing stress, and doing things you enjoy.  You’re worth it.

When I work individually with clients, we look at your food and lifestyle habits and dietary needs and customize a plan that will work for you.  If you’re ready to make changes, please contact me. Let this be the year you enjoy great health!

Classes:

Living and Loving a GF Diet
Saturday, Jan 16th, 2010
11:00-12:30
* Celiac disease, gluten sensitivity and the importance of testing
* All you ever wanted to know about label reading
* Foods to avoid, cross contamination and hidden gluten
* Sorting out the facts from common myths
* Where to get support-local and online groups, websites, books

This is a great class for people who have heard the basics and have questions, and wonderful for significant others to come along and learn how they can support you on your GF journey.  There will be books, resources, and tasty samples, too.

For more information or to register, please see http://www.harriswholehealth.com/services

also,

GF and Healthy

Feb 6th, 2010, 11:00-1:00
*Different GF whole grains and flours and how to use them
*Many GF ways to get fiber
*Easy ways to make meals and baked goods healthier
*And much more!

We will be making a tasty quinoa dish, and there will be other yummy treats.
Location: 3345 Duke Street, Alexandria, VA

For more information or to register, please see http://www.harriswholehealth.com/services

Here are a few winter recipe roundups:

Gluten Free Goddess

Gluten Free Soup roundup

Gluten Free Winter Recipes

Elana’s Pantry (there are a lot of nice soup, stew and veggie recipes)

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.