Author: Cheryl Harris

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Diet for IBD

“Dining with Inflammatory Bowel Disease” is such a great article by Dr. Gu and Dr. Feagins. It’s a review covering research about the dietary causes and treatment of IBD. If you can, read the whole thing. It was limited access before, which motivated me to write up this summary, but now it’s open access.

In terms of what *may* trigger, or increase the likelihood of IBD:

IBD is increasing…and associated with a Western lifestyle. Many suspect diet is a main component of that.

General beliefs

  • Nearly half of people with IBD believe diet contributes to the development of the disease
  • 69% of people say they get little to no info from providers.
  • Info found on online is often restrictive, conflicting and of poor quality.

What diet components might contribute?

  • Meat—especially red meat, may be a component. When meat is digested and broken down in the gut, it releases hydrogen sulfide, which might be a part of the development of UC. There are several potential mechanisms, including that the gut mucosa may be more permeable to pathogens. While studies are mixed in their findings of the relationship between meat and IBD, there is generally a trend toward finding that relationship, and a prospective study showed that people with UC who had a higher red meat consumption had a greater risk of relapse.
  • Fat—a Western diet tends to have inflammatory fats. There’s been a lot of interest, and suggestion that omega 3 fats might be protective. One large study showed that women consuming healthier fats had lower risks of UC, particularly.
  • Emulsifiers—Much of the research is on animals, showing that these may cause bacterial changes through less diversity in the microbiome, a general increase in inflammation, less butyrate (a helpful short chain fatty acid) and may cause increased intestinal permeability and changes in the mucosa (!!!) Not good! Few studies have looked at humans, the little study that has been done suggests that carrageenan may cause problems for IBD patients.
    • These are nearly ubiquitous in anything found on a shelf in the grocery store in a package. This means things like carrageenan, polysorbate 80, carboxymethylcellulose and the range of gums found in so many foods on the shelves.
  • Microparticles: these are small particles of aluminum, titanium dioxide and silicon—more study is needed to see where these fit and what impact they may have.

Beneficial effects

Finally! Research is starting to support the protective effect of fiber. Most studies are suggestive of a protective effect, although not all are statistically significant. Fiber may help with mucosal function because it supports the production of short chain fatty acids.

Preventing relapse

One study reports that ~68% of people make diet changes to prevent relapse, with 66% giving up favorite foods. But what are they choosing? And does it help?

  • Spicy, dairy, fatty foods and fibrous foods and possibly alcohol were what patients ID’d as a problem, but studies haven’t backed it up.
  • There is brief, but important mention that many test positive for lactose malabsorption, but a smaller portion have symptoms, mainly diarrhea—43% with CD, and 32% with UC. That’s a lot, but it isn’t all patients, either.

The diets…oh, the diets.

Exclusive Enteral Nutrition (EEN)

This means only 100% liquid feeding, either orally or by tube feeding. This is generally done for pediatrics, and it is unknown why it works, but it does for Crohn’s. Polymeric is as helpful as elemental. Studies are good for children, as good as steroids are; this isn’t the case for adults. (Cheryl’s note—my understanding is that EEN is often used in Japan with good rate for success—and many adults are unwilling to do it. I can’t blame them!) EEN does not seem to help UC.

CD-TREAT/ CDED (Crohn’s Disease Exclusion Diet) are two diets that try to mix EEN and “whole foods” to increase tolerability for children. This is very promising. (Cheryl’s note—details of the CDED have not been fully released because studies are still ongoing. While some info is available, it isn’t enough to fully design a diet. It’s frustrating as a clinician. Stay tuned.)

SCD—Specific Carbohydrate Diet

The SCD removes many foods that are believed to be poorly absorbed. It removed all grains, and focuses on fruits, vegetables, proteins, nuts. Etc. While studies are still limited, there is indication of improvement, including reduction in medications, and results have been promising, especially in pediatric patients.

(Cheryl’s note: I wrote a review of the research on the SCD for RDs a few years back which is mostly up to date.)

There are ongoing studies, including the DINE SCD and PRODUCE study, which looks at comparing a strict SCD diet with a modified SCD. These will be great additions to our overall knowledge.

Low FODMAP

Low FODMAP is generally used for IBS. It restricts rapidly fermentable carbs, and if patients benefit, reintroduces them in a systemic way to identify culprit foods.

There have been only a few studies, but those found that people on a low FODMAP diet did see decreases in symptoms for people with IBD. Changes were in symptoms like pain, bloating, etc.—fecal calprotectin did not change.

  • Low FODMAP is not intended as a long-term diet—it is an elimination diet. Following the elimination long term might lead to nutrient deficiencies. Don’t do it!

Cheryl’s note: The article notes that low FODMAP is notoriously hard to follow. May I suggest that with the support of an experienced professional, it really should be quite manageable. 🙂 Monash University has a list of RDs around the world who are extensively trained. I do have some resources for low FODMAP here.

Semi-vegetarian diet

A small, prospective study found benefits in Japan. This has not been duplicated in other places by other researchers. However, studies of reducing meat in other circumstances have not yielded benefits. This may be about different diet practices or adherence.

Curcumin may be a helpful adjunctive therapy. There is some data for mild to moderate UC. There is also now data for patients with CD showing endoscopic improvements as well. (Chery’s note—exciting!)

Moral of the story—more data is needed. And give lots of love to providers who you see who know and care about diet and IBD, because they are awesome!

Many thanks to Phillip Gu, MD and Linda A Feagins, MD.

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A G-Free Thanksgiving ’19

Thanksgiving tips & Recipes

Happy almost Thanksgiving! With the leaves falling now, it’s kinda of crept up on me. Here are some of my favorite tips, tricks and recipes.

AnchorThanksgiving 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.
My 3 favorite tips:

  • Plan ahead, and try to bring along safe options when possible.
  • Bring along or order ingredients online that might be a problem. This includes broth, gravy, butter without crumbs, soups, flour for thickening, etc.
  • Keep it as simple as possible.

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 8 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<–and this is the most common problem.

Gravy

Many regular canned gravy and gravy packets are not gluten-free. Gluten-free gravy is available online, and Whole Foods, Trader Joe’s, Wegman’s, 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).

Side dishes

There are lots of good options here. Green bean casserole works, just sub the french onion–Aldi’s even has GF version in stores now, or use Fritos, or almonds, and buy a GF cream soup–Pacific is in most stores. 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.

Stuffing:

This is obviously requires a bit more planning. 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 GF bread crumbs, too. Aleia’s and Arrowhead mills are easy to find locally.

Make sure that “regular” stuffing is not used to stuff the turkey. Not only does that raise the risk of food poisoning, but the whole turkey would be cross-contaminated with gluten.

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. 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.

or, are you low FODMAP? Dessert recipes here

T Day Recipes:
It’s dangerous when someone asks about food while I’m hungry. Here are a bunch of  wonderful things that would make for an absolutely amazing gluten-free feast some of my favorite GF bloggers and around the web.

And as a bonus, the Happy Tart has a bakery in Falls Church in addition to the Alexandria location, so it’s even easier to get a g-free pie without pulling out a rolling pin. Same goes for Rise in DC, Lilit Cafe, and the new Red Bandana

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, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, 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. 

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October G-Free Newsletter

Halloween toys as treats
Halloween toy treats

Halloween candy lists are out for 2019. As many of you know, sometimes candies that are normally GF are not gluten-free when they are in holiday shapes. But those of you who have been reading for a while know my feelings on Halloween candy—skip it, and go for toys! It’s more inclusive, and you’re less likely to eat the leftovers.

HuffPo has a GF bread roundup. Is your favorite there? Maybe your new favorite will be.

ghost-shaped meringues
Spooky Meringues

Looking for a fun recipe? Spooky meringues are a staple around here. Meringues are a regular here because they’re simple…. And I appreciate that they are gluten-free, dairy-free, soy-free, low FODMAP, gastroparesis friendly, GERD friendly…and delicious! The recipe is here for the bunnies, just draw a squiggle instead of a bunny. ?

Interesting research

Why get relatives screened for Celiac? Because they’re more likely to have it, even without symptoms. 44.4% had Celiac, 28% with no symptoms.

Isn’t this fascinating–> different probiotics may be able to suppress or even reverse food allergies. Granted, studies are currently only in mice, but it’s still a neat and encouraging concept.

Ah, the new cross-contamination study…I have so many thoughts. First, food anxiety is real. It’s a problem. I see it in clients, and I experience it, too. It’s no fun to get sick when eating out, or with friends. And study after study has shown that people with Celiac often have incomplete healing from intestinal damage. And then there’s a new study showing that it’s safe to be less concerned with casual contact and cross contamination at home. It’s a very small study, and that’s been a major concern. It addresses components (toasters, pasta water, etc.) when the real question is, what would the implication be for a real person over a typical day? The study contradicts all of the major Celiac orgs and what I’ve seen with clients over the years. I’m really curious to see if/when it’s repeated, and I have very mixed feelings. And, of course, if people are getting all the “allowed” contamination at home, what happens when they inevitably go out?

Bottom line:

  1. This is a very small study
  2. The test methods seem to be inadequate (my background isn’t in this arena)
  3. People with Celiac can only tolerate trace amounts of gluten. It’s often easier to control contamination at home than out.
  4. I absolutely agree with study authors in articles saying this study means that people should feel safe traveling without bringing their own pots and pans and utensils with them as they travel. I have rarely encountered clients who do that, and if this study provides peace of mind on that front, great.
  5. As summed up by Dr.Fasano from the Center for Celiac research: interesting, but it’s not enough to change any of the current guidelines at this point.

I look forward to more research on this as it comes out…and will keep you all posted.

And re: food fears, there’s a great post here from Kate Scarlata on food fears.

A new study on the AIP diet shows that it helps IBD (Crohn’s & UC). This is great news! The AIP is a very restrictive diet that removes grains, sugars, nuts, seeds, eggs, nightshade veggies, beans, and more. But…the rates of improvement were about the same as studies that were less restrictive, which is disappointing. It’s possible it helped people who had more severe damage. But the study doesn’t try to separate the effect of unlimited RD support, a health coach and a community focused on stress reduction better sleep, etc. and attributes all the positive changes in quality of life to diet change, which isn’t reasonable.

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, 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.

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September G-Free Roundup

The year is flying by. I’m not ready for the cold weather, and our hummingbirds are still here and I’ll miss them. But what can you do. I’ve updated my GF breakfast list here, and as a bonus, here are some Gluten-free and low FODMAP Peanut Butter Banana Muffins.

Peanut Butter Banana Muffins
Peanut Butter Banana Muffins

There have been a lot of new papers relating to Celiac and GI health out in the last month or so. Here’s a quick round up:

There are new European guidelines for the diagnosis and management of Celiac. Now, of course, diagnosis and managing shouldn’t be your job, but, well, sometimes it is. Often doctors prefer information aimed at doctors, so feel free to print it out and bring it along with you to appointments re: initial testing, nutritional testing and follow up needed. A nice summary of them from Beyond Celiac is here.

More gluten, more risk in kids? Looks like it. A new study shows that children under 5 who are at high risk of having Celiac had a higher risk when eating larger amounts of gluten. Correlation doesn’t equal causation, but it’s the largest study so far. Dr. Fasano & co have an editorial on this article, too.

Summary: more gluten, more than a slice of bread a day raises risk in children who are genetically susceptible. BUT (and this is significant) CCR suggests that other factors must be at play as well, because countries that eat more gluten don’t have more Celiac disease. So the desire to reduce Celiac needs to be balanced with the things that promote a healthy microbiome—among other things. And, of course, stay tuned!

Think beyond the tummy troubles: undiagnosed Celiac is linked to anxiety and other behavior problems in children

A new paper outlines the factors associated with the development of IBD (Crohn’s, or CD, and Ulcerative Colitis, or UC). Of course, association doesn’t mean that these things CAUSE IBD…but still, a lot to think about, especially for kids/siblings/prevention, because of the genetic link.

Highlights:

“We identified 9 factors that increase risk of IBD: smoking (CD), urban living (CD and IBD), appendectomy (CD), tonsillectomy (CD), antibiotic exposure (IBD), oral contraceptive use (IBD), consumption of soft drinks (UC), vitamin D deficiency (IBD), and non–Helicobacter pylori–like enterohepatic Helicobacter species (IBD). We identified 7 factors that reduce risk of IBD: physical activity (CD), breastfeeding (IBD), bed sharing (CD), tea consumption (UC), high levels of folate (IBD), high levels of vitamin D (CD), and H pylori infection (CD, UC, and IBD).”
The full article is here

And one more: Titanium Dioxide. There’s nothing about that that sounds particularly delicious, but it’s in a lot of foods as a whitening agent, and it’s in a ton of supplements, too. A new rodent study shows that it shifts the microbiome in ways that may increase the risk of IBD (Crohn’s, UC) and even colon cancer.

The Annual DC Gluten-free Expo has moved from the summer to October, and will be October 6th this year. It’s always a wonderful event for an even better cause—Children’s National Medical Celiac Center. It generally sells out, so if you’re interested, take a look.

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G-Free On the Go

Cheryl and blueberry plant

August is often a great time for road trips! I’ve been having conversations with clients about dining out gluten free more than usual lately, so I wanted to share some tips:

Cheryl and blueberry plant
Cheryl Harris with her blueberry plant in July 2019

Local NoVA gal Karen runs GlutenfreetravelSite.com, which is a great resource and has an app. Find  Me Gluten Free is also a wonderful resource that also has an app for restaurants. Of course, reviews are only a starting point, you need to ask good questions—unless you’ve gone somewhere that’s dedicated gluten-free. Here’s a list for places from DC to Maine, and another dedicated GF restaurants in the DMV. Of course, these places can only exist if our community supports them!

My favorite question is, how do you make sure that xyz stays gluten free? If the waitstaff has an answer like, oh, we have a process with separate fryers, separate workstations, or that they grill on foil, or use different utensils or a process of whatever kind, I feel somewhat comfortable. They’ve thought through the pitfalls and that’s a big plus.

If I get a blank stare, that tells me that either I need to educate them and talk through each step carefully, or I may want to reconsider eating at that place. It’s just not worth it to get sick.

I also like the dining cards from Triumph dining, which are on Amazon…unfortunately the only have disposable ones now, but they are still helpful tools when out to eat.

What to pack? I have my grab and go list of bars and etc. in addition to naturally GF staples.

Enjoy the rest of your summer!

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July GFree News Roundup

snap peas
Snap peas from the Harris Whole Health garden

I hope you’re having a great and relaxing Summertime! I planned to skip the newsletter for June, and then a bunch of fun studies and news came out and so… here you go!

Well, this is disappointing: one promising medication, ImmunsanT seems like it’s no longer viable, after a trial showed that it was no better than placebo.

RNA changes in active Celiac disease: this may seem abstract… or sort of dry… but it’s fascinating, even if you’re not a science geek like me! Among the most interesting findings was that there are genetic differences in gene expression between people without Celiac, people with Celiac who are “treated” (on a GFD) or people with active Celiac (eating gluten). It notes “The researchers also found evidence to suggest that the risk of co-morbid autoimmune disorder may be high in active celiac disease, as pathways for type 1 diabetes, lupus and autoimmune thyroid disease also were upregulated.”

Now, that’s a big deal… and a really good reason to make sure no gluten is getting in your diet if you have Celiac.

More on g-free in restaurants… it looks like the FDA may be starting to take this seriously. This makes me so happy! I know, many years (decades?) overdue, but still.

New, and very neat research: fiber in the diet of pregnant mamas may prevent Celiac in children. But not just any fiber. Fiber from fruits and veggies, not cereals. The research also found that having moms follow a GF diet did not seem to offer protection to the babies (in moms without Celiac)

IBS and SIBO—a great podcast with the latest and greatest with Dr. Pimmentel, with updates from Digestive Disease Week 2019

IBS and a low FODMAP diet… it works. A nice overview from the Washington Post.

Why women get more autoimmune disease… it’s all about the placenta? Maybe. A new research team says so. It’s an interesting article, and we’ll see where this theory goes. If you like keeping up with research, I do try to post digestive research on my Facebook page on an ongoing basis.

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Low FODMAP Bunnies & News

Happy IBS month–with gluten-free & Kosher for Passover Easter Bunny cookies!

First, the cookies, then the research and news below.

April is IBS awareness month. I know many of you are all too aware of IBS…or IBD…or other tummy troubles. It’s no fun. I know there are tons of videos on how to make meringues cookies, and I decided to do something totally different and do a video of how to shape the meringue cookies into bunnies! They’re gluten-free, of course, and low FODMAP…a good way to track down IBS triggers for many people!  They’re pretty IBD friendly, and work well for reflux, gastroparesis…so an all-around winner. And I’ve chosen this recipe because it’s Kosher for Passover…using sugar instead of powdered sugar, which typically contains corn starch. Here’s more on Passover and the whole gluten-free connection.

These are one of my husband’s favorites, and great make-ahead cookies. I hope you love them!

Makes 80-90 bunnies. Serving size: 2 bunnies

  • 4 egg whites
  • 1 cup sugar
  • ¼ tsp cream of tartar
  • 2 tsp vanilla extract (can use almond or hazelnut)
  • Pinch of salt

Sprinkles low FODMAP or Kosher for Passover (Lieber’s is the easiest to find—generally cheapest at  local stores)

Chocolate chips—I like Enjoy life minis best—super easy to get anywhere locally

Food coloring

Pastry bag with tips

Leave eggs out of the fridge for 30-45 minutes until they’re room temperature. Preheat oven to 250 degrees. Line 2 cookie sheets with parchment paper. Gather chocolate chip eyes, whiskers, pastry bag and flat tip for piping and a bowl for pink ear ‘fluff’

Separate eggs and beat with stand mixer until foamy. Add cream of tartar and salt. Whip until soft peaks form, adding in sugar a little at a time. Continue to whip until firm peaks form, 6-7 minutes total at medium-high speed. Add in vanilla right at the end.

Working quickly, add a few drops of red dye to some of the fluff for the ears. Set aside. Put ½ the rest in the pastry bag with a flat tip.

Pipe out bunnies (hop on over to the video).  Bunnies can snuggle up right next to each other but should not touch. Paint on ears, add whiskers, eyes, etc.

Bake @ 250 for 60 minutes. Turn off oven, leave in oven for 1-2 more hours (or more, if needed, until firm) undisturbed, or overnight.

Put cookies in a sealed container and enjoy!

News and research:

Hot off the presses: new proposed legislation would REQUIRE labeling medication for gluten. This would be a game changer.

We know Celiac and other diseases change gut permeability. But what if this could be prevented, or changed back? New research is underway.

Even more concerns about the Nima sensor. FWIW, I’m all for what Nima is supposed to do, the question is whether it does what it’s intended to.

New study shows a link between childhood antibiotics and development of Celiac. Of course, this doesn’t separate out the chicken vs egg (antibiotics vs infection)

New study suggests that Celiac disease may cause permanent changes to cells in the intestines and predispose to greater inflammation and risks

SIBO is much more common in IBD, according to a new meta analysis.The OR is higher in Crohn’s (10.9) than UC(~8) but still, it should be considered for all IBD patients, especially those with resections. https://onlinelibrary.wiley.com/doi/epdf/10.1111/apt.15133

Low FODMAP and miss garlic? You can plant garlic now and use the sprouts. They taste just like garlic and it’s as easy as sticking a piece in the ground (or a pot) and watering it. Step by step guide here.

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, 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.

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Be My G-Free Valentine

I hope you’re having a good, and cozy Wintertime. Here are some g-free resources I wanted to share:

A Valentines’ Day Candy list from CDF

Check your shelves for Applegate Farms BBQ lunchmeat—there’s barley malt in some products labeled gluten-free. And, of course some people just assume that because a company is good with GF for some products that others will be…and this can be a problem when ingredient formulations change!

NY Times did a nice review on the gut microbiome and health. It does likely play a large role in Celiac, although that isn’t discussed in this article.

Sourdough bread—it’s not gluten-free. It just isn’t. unless you make it with non-gluten grains. No matter who shares this on the interwebs, it’s just not true, so don’t fall for it!

Here’s a nice list of DC metro restaurants that are dedicated GF.

Are you ready for winter snowstorms? Meaning, do you have 3-5 days of shelf-stable g-free foods if you need them in case of a storm? I’ve got a list here. Hopefully, you’ll never need it, but it’s good to have on hand.

Be my (oatmeal)

I love oatmeal. Maybe a bit too much. Oatmeal doesn’t love me back, unfortunately. But most people with Celiac can eat purity protocol oats without a problem. There are a ton of recipes for overnight oats out there, and I often have clients ask for a recipe that is really easy. So here you go!

Overnight Oatmeal
  • ¾ cup old fashioned purity protocol oats
  • 1 cup milk (moo milk, lactose free, almond milk, whatever)
  • ¼ cup fruit—I usually use berries
  • Flavor—I use a splash of vanilla and a few sprinkles of cinnamon or pumpkin pie spice.
  • Nuts/seeds—optional—walnuts, almonds, chia, flax, etc.

Directions—add oats to a heat proof container. Add liquid and whatever flavors and fruit on top. Allow to soak 6 hours or overnight. Eat at room temp or reheat.

I generally make 2-3 for my husband at a time and mix up the flavors through the week so he doesn’t get bored. I tend to use ball jars because they work well for this.

Fodmap friendly—use ½ cup oats, ¾ cup lactose free milk and allowed fruit for the elimination phase.

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Autumn Healthy Eating

 Think outside the candy dish…pumpkin-2016

Halloween is one of my favorite holidays. We grow pumpkins every year, and this is the first year in 15 that I only got to harvest one pumpkin. One! We do, however, have a very well-fed groundhog, who apparently enjoys eating pumpkin.

As some of you know, I love chocolate. I’m also a fan of balance, so more than a dozen years ago, I made the choice to stop giving out Halloween candy.  I didn’t want to stare at a bowl of candy the month prior and the month after Halloween, because I know myself well enough to know if I see it, I’m much more likely to eat it. Instead, we gave away rubber duckies, mini-slinkies, yo-yos, stamps and other small fun toys. My husband was initially not happy with my decision, and I was a little nervous, until my first trick-or-treater ran back to his dad and said, “Cool! A slinky!” One year, a group of girls even told my husband that she looked forward to the “rubber ducky house” every year.  Somehow, I resisted the opportunity to say I told you so.halloween treats

There are plenty of good options for stickers, toys, rubber duckies, mini games or even temporary tattoos for children you know well. Amazon has a ton of fun toy assortments (glow in the dark fangs, anyone?) Oriental Trading Company has a wide selection. Another easily available non-food option is mini cans of Play-Doh, (g-free peeps, remember that Play Doh has gluten, so if you play, wash your hands very, very, 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 (trust me, that one will disappear as well) and the one you have to run out at the last minute and buy, it evens out in the end.

One of my clients, Stephanie, got really creative and put together goodie bags of her own (above). She found the DIY approach was cheaper than ones she could buy. They were a hit!

Extra bonus–if you decide to go the non-food-treat option, Food Allergy Resource & Education (FARE) now has an interactive map so that children with food restrictions can find safe houses to visit and you can add your house to the map so children and parents know that safe options are available..OLYMPUS DIGITAL CAMERA

This isn’t a rant against candy, or fun traditions. I fully trust there will still be more than enough candy to go around, even without my help. I’m all for treats when I will enjoy them. A lot of times with Halloween candy, it gets eaten because it’s right in front of us and then *poof* where’d they go?

You can also opt for healthier treats, like mini Larabars and mini Kind Bars, all fruit leathers, mini-packs of pistachio nuts, etc.

Also, if you do have children who are going trick-or-treating, it also may be worthwhile to have a plan for the excess candy. One method can be allowing children to sort their pile and choose a certain amount of candy they really want, and then bring the rest to a local foodbank, like the Capital Area Food Bank, or Food For Others.  to a group collecting candy to send to the troops, etc.

Fall recipes:

One of the things I love most about autumn is the beauty of the leaves. We’re not there yet, so the best is yet to come! The food is a close second! Here are some of my favorites:

  • Butternut Squash Bisque: The tastiest way to get vitamin A! A wonderful soup for the fall or winter. Allergen friendly with a dairy free option.OLYMPUS DIGITAL CAMERA
  • Hot Mulled Apple Drink: a favorite at our annual pumpkin carving party. It’s the perfect drink for a crisp autumn day.
  • Pumpkin Seeds: several variations on this classic snack.
  • Roasted Green Beans: So easy to get green beans this time of year. Yum yum yum!

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax.  She helps people with a range of dietary issues , including Celiac Disease, GI issues,  food allergies, vegetarian and plant based 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.

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G-Free Preparedness, Classes

What a month. We’ve gone from a sauna to monsoon season. At least my green beans love the water!

Here’s a quick g-free update:

Do you have food supplies for a natural disaster? The good news is it sounds like DC Metro won’t be hit very hard, but it’s always a good idea to make sure you’re stocked up…just in case. If/when there is need, food banks likely won’t be prepared to take care of the gluten-free community, so it’s a great idea to be as prepared as possible. This list gives a bunch of shelf stable options.

I’ve also updated my “grab and go” list that has healthier g-free bars, snacks, etc.

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Got g-free kids? Children’s Celiac Disease Program has new classes in VA, MD and DC that sound like great fun, and they’ve asked me to share with you all (and please share widely with others you know with children with Celiac)

“The Celiac Disease Program is proud to continue working with parents and children through our Peer Mentorship and Community Education Programs. They are meant to give you in-person support and access to our Education Team as well as opportunities to meet and socialize with other gluten-free families. Our Community Education classes will expose you to a range of topics about living a gluten-free lifestyle and will meet three times a month. Please check the listing to find the class that is most convenient for you.”

Stay safe & dry!

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax VA.  She helps people with a range of dietary issues, including Celiac Disease, GI 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.

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