Category: Newsletters

Thanksgiving tips

Recipes

News! Really exciting conference & giveaway

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 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–again, that’s ALL plain, fresh, turkeys. So you do have to look out for stuffed turkeys or self-basting turkeys, and gravy packets, but plain turkeys are naturally gluten-free. Obviously this is fantastic news. Again, that’s ALL plain unstuffed gluten-free turkeys. The only exception Tofurky, which has gluten. Also, some glazed hams DO contain gluten. As always, read carefully! I have a gluten-free turkey list updated in 2013, with has manufacturer contact info.

If you’re not hosting Thanksgiving at your house, talk to your host as soon as you can. You’ll need to talk about:
* Broth used for basting
* Seasonings
* Stuffing in the turkey
* Cross contamination

Gravy

Almost all regular canned gravy and gravy packets are not gluten-free. Gluten-free gravy is available online, and Trader Joe’s sells some now.   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

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

Side dishes

There are lots of good options here. Green bean casserole (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

Roasted butternut squash soup from Jules Gluten-Free

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 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.

The Best Pecan Pie (one of my very favorites)

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

Easy, Crustless Apple Pie from Gluten Free Easily

Ginger Lemon Girl’s Pecan Pumpkin Pie bars

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.

• Shirley of GFE has quite the roundup of Thanksgiving recipes, both her own and others around the web
• Gluten-free Goddess updates her roundup every year
• Elana’s Pantry has a big Thanksgiving Roundup
• Gluten free Girl has an amazing roundup of recipes
• Jules has a great guide and checklist
• Gluten Free Homemaker’s roundup
• Celiac Family has a Thanksgiving Roundup from a variety of bloggers
• Simply Gluten and Sugar Free Healthy Holiday
• Celiac Princess
• A list of 40 Thanksgiving recipes
• About.com
• a older roundup from a variety of bloggers

News:

• I’m excited about an upcoming (free) conference, the Gluten Summit.  There are some pretty amazing speakers, including Alessio Fasano, MD, (who needs no introduction!) Marios Hadjivassiliou, MD, who has authored the most pioneering work on gluten ataxia, Melinda Dennis, MS, RD, who authored the fantastic book “Real Life with Celiac Disease“, and many others. It should be very interesting, and a wide range of perspectives. There’s more info on this live webinar here.

• Are you a fan of Kind Bars? I’ve got a giveaway ending Tues, Nov 5th.

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

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.

A fun and healthier Halloween, Fall recipes & more

Think outside the candy dish….

When I first told my husband we weren’t giving out candy for Halloween, he thought I had thoroughly 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 mini-chocolate bars. Besides, I knew too well that having all the candy around was a temptation that I just didn’t need or want. I was a little nervous about my decision, until my first trick-or-treater ran back to his dad and said, “Cool! A slinky!” That was 8 years ago, and it went better than I could have imagined. 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.

There are plenty of good options for stickers, toys, rubber duckies, mini games or even temporary tattoos for children you know well. 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.

Of course I have great memories eating excessive quantities of candy on Halloween as a little kid. There’s nothing wrong with that on occasion. I’m a fan of eating treats when I really, really want them and will enjoy them, not eating treats because they’re sitting right in front of me and then *poof* where’d they go? There are also healthier treats, like mini Larabars and mini Kind Bars, all fruit leathers, mini-packs of pistachio nuts, etc.

Fall recipes:

One of the things I love most about autumn is the beauty of the leaves. 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.

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!

Classes:
I’m eating a class on Mindful Eating for Dietitian Central on Oct 9 at 3pm EST. It’s aimed at health professionals, but it open to anyone interested.

Think outside the candy dish….

When I first told my husband we weren’t giving out candy for Halloween, he thought I had thoroughly 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 mini-chocolate bars. Besides, I knew too well that having all the candy around was a temptation that I just didn’t need or want. I was a little nervous about my decision, until my first trick-or-treater ran back to his dad and said, “Cool! A slinky!” That was 8 years ago, and it went better than I could have imagined. 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.

There are plenty of good options for stickers, toys, rubber duckys, mini games or even temporary tattoos for children you know well. Oriental Trading Company has a wide selection. 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.

Of course I have great memories eating excessive quantities of candy on Halloween as a little kid. There’s nothing wrong with that on occasion. I’m a fan of eating treats when I really, really want them and will enjoy them, not eating treats because they’re sitting right in front of me and then *poof* where’d they go? There are also healthier treats, like mini Larabars and mini Kind Bars, all fruit leathers, mini-packs of pistachio nuts, etc.

So…if you decide to go the candy route, here’s the 2013 list from CDF and the About.com candy list updated for 2013

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.
• 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. Some treats that are normally gluten-free or allergen free have different ingredients in the special holiday versions, so always double check.
• Stash safe bags of candy/treats 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.
• 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.

Fall recipes:

One of the things I love most about autumn is the beauty of the leaves. 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.

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!

Fun stuff:

• WaPo just ran 2 great articles. One talks about the Children’s Celiac program in DC and the other is a review of DC area gluten-free pizzas.
• I have a review and give away for the “Everything Gluten-Free Baking” cookbook on my blog. Hop on over!
• Classes: I’m eating a class on Mindful Eating for Dietitian Central on Oct 9 at 3pmEST. It’s aimed at health professionals, but it open to anyone interested.
• I’ll be speaking on Mindful Eating at the Maryland Association of Diabetes Educators on Nov 1st in Linthicum, MD

How did the summer fly by so quickly?  As we head back to school or work, it’s a great time to think about re-vamping your gluten-free breakfast.  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 of the best choices:

• Greek yogurt is a great source of protein. Add in some berries and sprinkle in a spoon or two of ground flax seed or chia (Salba) to get in a little extra fiber.
• Get creative with eggs: scrambled eggs, omelets, huevos rancheros, an egg bake, a  crustless quiche, or even hard-boiled for an inexpensive, high protein on-the-go breakfast. Add in veggies with the eggs for a more filling breakfast with more antioxidants and fiber. Research is clear that an egg a day won’t negatively affect our risk of heart disease. Of course, egg whites are always an option, too.
• Smoothies are also a great way to get in some additional fruit in your diet, and most kids enjoy them, too.  Just make sure to get some protein, from Greek yogurt, protein powder or even tofu. Bonus points for throwing in a handful of spinach!
• Don’t forget old standbys, like cottage cheese or ricotta cheese and fruit, gluten-free free range sausages, grits, etc.
•  As far as cold cereals go, nutritionally, Crunchy Flax, Whole O’s and Mesa Sunrise are among the best options because all are great sources of whole grains and fiber. Van’s has a new gluten-free cereal line as well.
• KIND now has Whole Grain Clusters that are tasty and some protein and fiber, too.

Looking ahead to chilly mornings, hot cereals are a great way to start the day with fiber and whole grains.  Most gluten-free grains cook up nicely as hot cereals. In terms of taste, my personal favorite is millet, but kasha (buckwheat), quinoa flakes, 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!

News:

• Here’s my article from this month’s issue of Today’s dietitian on Growing up gluten-free with tips for children and school time.
• If you missed it, here’s a re-cap of the new gluten-free labeling regulations
• A great article on the gluten-free status of spices from Tricia Thompson, MS, RD. I’d highly recommend her program, Gluten-Free Watchdog.
• My good friend Carrie Forbes just published the “Everything Gluten-Free Baking Cookbook”.  Carrie’s recipes are amazing; even my gluten-eating friends prefer her recipes over the “real stuff”
• Like to keep up with gluten-free research? Follow me on Twitter @CherylharrisRD or on FB http://www.facebook.com/HarrisWholeHealth

Recipe:

Since we’re on the topic of breakfasts, Cinnamon Apple Millet is a long-time favorite. Millet is a tasty whole grain which has a beneficial impact on triglycerides and inflammation. BUT, if you do have thyroid problems, millet ideally isn’t an every day food because it has the potential to affect thyroid function.

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.

As you’ve heard, the FDA has FINALLY published a ruling on gluten-free labeling on August 2nd, 2013. This is a huge deal–it was due out 5 years ago and was a 9 year process. A lot of time, energy and effort went into making this happen, both from the national advocacy groups and all the individuals who wrote letters, signed petitions, etc. It’s a huge victory for the gluten-free community.

The highlights:

• It will define “gluten-free” as containing less than 20ppm of gluten.
• It will take effect in August 2014
• It is VOLUNTARY. It’s only for manufacturers who choose to label their products as gluten-free.
• It covers only foods under the FDA AND it covers dietary supplements.
• This law doesn’t cover meat, eggs, poultry, alcohol, medications, etc.
• It DOES cover cross-contamination.
• Gluten-free=no gluten=without gluten=free of gluten
• All the gluten-free seals out there from GIG, CSA and more will be unaffected by this regulation.

The main unexpected part: naturally gluten-free foods are allowed to be labeled as gluten-free, and must contain less than 20ppm of gluten.

I don’t need to re-create the wheel here because there are great summaries:

• From ACDA
• From Tricia Thompson, MS, RD
• From Gluten-Free Living
• From the FDA

My thoughts and and a summary are here from an article by the Washingtonian.

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.

Summertime Fun:

For many people, summertime is filled with picnics, outdoor adventures and travel. With a little planning, you can make sure to have fun and take care of your health, too.

Picnics and cookouts tend to work well for a gluten-free diet. Most grilled foods, like 100% beef or turkey burgers, hot dogs, chicken breasts, etc. are gluten-free in the regular grocery store, so you can coordinate with your host and ask about any marinades, or just bring your own food to grill. For vegetarians, grilled Portabella mushrooms, red peppers (my favorite) and veggie skewers work well. If your host is grilling buns, marinated meat, or anything else ‘glutenous’ in the same area, bring along aluminum foil to wrap your food and keep it safe from cross contamination. Just bring along your own bun, or in a pinch, use a lettuce leaf as a wrapper. It helps to carry a few little packets of condiments, in case there aren’t squeeze bottles of mayo or mustard. Green salads, fruit salads and watermelon are usually on the menu, and don’t forget grilled corn on the cob as a yummy treat!  Quinoa salads are wonderful in this weather, and are getting more popular. Ice cream, popsicles and frozen fruit bars are often gluten-free, though it’s important to check the label. Since these events are often potlucks, it’s easy to bring along a safe dish that you’ll enjoy.

Or, if you’re at home or entertaining, experiment with grilled fruit, like grilled mango, peaches or pineapple for a gourmet and simply elegant gluten-free treat!

No matter what you love to do, go out and have a fabulous summer!

Around the Interwebs:

• Gluten-free Vegetarian? Got that covered. See my tips from Food and Health Magazine.
• Wondering about what supplements you need and how to choose them? Check out my article in Gluten-free Living
• Gluten-free Dunkin’ Donuts? Yes, it’s true, and seems like they did a good job with cross contamination, but that still doesn’t make it “healthy”
• More on the controversy around beers with barley removed. To sum it up, the experts in the technology advise against people with Celiac drinking these beers, because the existing technology isn’t good for detecting barley fragments.
• And some simple fun…self-care tips from the experts: the animals in and around our house.

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.

Gluten in Medications:

Could it be that a bill requiring labeling for gluten in medications is in sight? Maybe. There’s new proposed legislation, and of course, like anything else, the amount of support Congress hears will likely play a role in whether or not this bill is successfully passed. Gluten in Medicine Disclosure Act, was brought to the floor by Tim Ryan (D-Ohio) and Nita Lowey (D-N.Y.). If you have any connections on the Hill, this is the time for a not-so-subtle nudge. We can all make our voices heard! American Celiac Disease Alliance has an online system to send a letter to your representative. You can also thank the two for their support: @RepTimRyan and @NitaLowey on Twitter.

Why it’s so important:

We know that almost all packaged foods on the grocery shelf in the U.S. will follow FDA labeling, which mandates the clear labeling of all common allergens, which includes wheat. (Barley, rye and oats are not covered under this law). However, currently there are no laws 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 gluten.

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. Here’s a flyer from the American Society of Health-System Pharmacists on gluten in medications and a nice article from Dec 2011 in Living Without, too. Here’s a list for contact information for various supplement companies.

News:

I’m a big fan of Gluten-Free Dee’s Buy One Give One Campaign to support gluten-free foodbanks. I’m hopeful that some day we’ll have a gluten-free food pantry/food bank near here, and if anyone has a connection to help get that started, please email me!

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.

• Got food allergies? I’ll be speaking at the FARE conference in Arlington on Eating Well with Food Allergies on Saturday, May 18th. It should be a wonderful event!
• Saturday is a busy day for me. I’ll also be on Blog Talk Radio with Joy Keys, speaking about Celiac Disease at 11am EST.
• There’s a Making Tracks for Celiac Walk in Arlington on June 2nd in the morning to benefit the Center for Celiac Research.
• Children’s National Celiac Disease Center is hosting their annual DC Gluten-Free Expo on June 2nd in Bethesda, MD. They always do a wonderful job, and it’s a fantastic cause.

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, 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.

I love Springtime. More sunshine, flowers coming up, and I just want to be outdoors…and not in my kitchen. I’m still not used to the longer days, so by the time it starts getting dark and I start thinking about dinner, I’m often scrambling to get food on the table. So it’s a great time to refocus on quick and easy.

I love good food, but I’m also big on time savers. For me, that means:

• The delivery services from nearby farms, like Relay and Washington’s Green Grocer. I can get organic fruits, veggies, meats, etc. easily, and Relay also has gluten-free products from Triple Oak Bakery and others.
• Buying non-perishables staples in bulk on Amazon, like Larabars, canned beans that are tested gluten-free like Eden, broth (we always use Pacific) and more. They’ve probably got your favorite mixes and pasta, and the normal basics like soups, paper products, etc. That makes my trip to the store quicker and less stressful. Of course, this only makes sense for foods you know you like and that you’ll use in large quantities.
• I’m also a big fan of companies that test for gluten and are certified, like Nuts.com. They’ve got nuts, and also dried fruits, gluten-free grains, snacks, etc.
• Frozen veggies. Yes, really. You totally can’t tell if the spinach was frozen once it cooks down, and it’s quicker, more convenient and cheaper.
• Menu Planning! Heather of Celiac Family hosts a weekly gluten-free menu swap. Sometimes for me that’s a formal plan, sometimes it’s a physical list and sometimes it’s a mental one. But if I don’t do it, I end up making several extra trips to the store.

I asked a few fellow gluten-free bloggers for suggestions as well.

Heather of Celiac Family has a lot of practice cooking gluten-free for the whole family! She suggests:

• Slow-cookers are great for getting the meal started in the morning, so you don’t have as much prep work to do at dinner time. (My recipe for Mexican chicken is great for tacos, rice bowls, or even a quick plate of nachos.)

• Cook larger amounts than needed so you have leftovers for another meal that week. I always have leftover Mexican chicken, so I can use it for tacos the first night and taquitos or rice bowls a few days later.

• Lately, I also find roasting vegetables in the oven helpful. While the veggies are cooking, I can work on the rest of the meal. I toss the veggies in a little olive oil and sprinkle with salt. Roast in the oven at 375 until tender. I find asparagus takes about 10 min., cut and peeled sweet potatoes about 20, and cut and peeled red potatoes about 30 (depending on the size).

Ricki Heller of Diet Dessert and Dogs is both gluten-free AND vegan, so she’s an expert juggler (Caution–she does have a gf recipe index, but some recipes from several years ago do contain gluten). Some of her tips:

• Always cook big-batches if you can; then just pack in smaller servings in the freezer (you need a big freezer for this one!). You can take out a container of quinoa and a container of sauce and then just defrost and have an “instant” meal (you can mix and match this way, too)
• Make use of your appliances, and invest in good ones: I use my food processor and/or high-speed blender EVERY day.
• Plan before you cook: set up your mis en place (all parts measured and placed on the counter) so you don’t waste time while trying to mix things.
• Enlist help: hubby, kids, etc. can have a task to make the whole prep time faster

Carrie of Ginger Lemon Girl shares that her suggestions and quick go-to meals:

• One easy meal is 1-2 bags of frozen veggies microwaved and eaten with a 90-second bag of pre-cooked brown rice + sometimes with deli roasted chicken, sometimes with eggs, sometimes just veggies & rice
• Sandwich night! gluten-free bread, turkey, ham, lettuce, etc…  and we love applesauce
• Admittedly we also order food from the one (of two) restaurant in our town about once week — for gluten free, I always keep it super simple (not glamorous at ALL) and order plain steamed chicken & vegetables and plain white rice. (Cheryl’s note: we’re lucky that in the DC area we do often have more options!)
• I also like to stop and pick up a deli roasted chicken and then just steam broccoli and sweet potatoes to go with it in the microwave when I get home.

Need more ideas?

• 50 of my quick and easy suggestions are here
• Carrie shares some of her easy meal ideas here
• Shirley of Gluten-Free Easily has a list of 50 suggestions

News:

My recent articles & quotes

• Gluten-free and Vegetarian? Check out my article in Today’s Dietitian
• Okay, we all know sugar isn’t a health food, but most of us get more than we realize. More on why it’s a problem and my thoughts in “Avoid the Sour Side of a Sweet Tooth” in the Washington Post
• Can enjoying your food help your health? Learn more about Mindful Eating in the March issue of Today’s Dietitian

Upcoming Meetings:

• NFCA is hosting a teleconference on the Neurological impact of Celiac on April 9th. Sign up here (it will also be archived)

_______________________________________________________

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, 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.

For so many years it’s been a given that women should take a calcium supplement, just as a part of good preventative health and strong bones. Over half of women report taking calcium, vitamin D, or both. But the recommendation for calcium supplements has come under scrutiny during the past few years, with a 2010 BMJ study showing slight increases in heart attacks with calcium supplementation without D.

As of Feb 2013, the U.S. Preventive Services Task Force official recommendation is against taking to taking calcium with D as primary prevention for fractures. They looked at 16 studies of people taking 1000mg or less a day of calcium with 400mg or less of Vitamin D (which is a pretty typical dose) and found that there was no decreased incidence of fractures.

• This recommendation does not apply to people with osteoporosis, vitamin D deficiency, or people who are living in an institution. It also does not apply to people taking calcium for other reasons (e.g. Celiac disease)
  
• The recommendations call for more research on the potential impacts of higher levels of vitamin D, and there is still support for taking Vitamin D for other reasons.
• People who are at greater risk of falls are still encouraged to take vitamin D
• They did not examine the effects of vitamin D on cardiovascular health or other diseases and conditions.
• Fortunately, the risk of harm with taking calcium supplements is pretty low, but there is a slightly increased risk of kidney stones for women.

Take home message: If you’re a healthy person with no history of osteoporosis and you’re taking calcium because that’s what you’re supposed to do for your bones, the good news is now you have one less thing to worry about. Yes, you need calcium for your bones. But food sources are clearly superior to supplements. We also all need to regularly do weight bearing exercises, and avoid smoking.

There’s a nice summary from Harvard here, and full text of the recommendations here.

Recipe: Creamy Veggie Soup

I wish I was moving onto Springtime recipes, but with the cold, I’m still loving my soup. This Creamy Veggie Soup is perfect for anyone avoiding dairy, or just trying to get some extra veggies.

• 1 head cauliflower, roasted with olive oil and 1/2-1 bulb of garlic
• 2 Tablespoons olive oil
• A big ‘ole container of chopped veggies (maybe 3 cups?) chopped carrots, onions and celery
• A small handful roasted almonds, around ¼ cup
• 4-5 big sprigs of thyme
• 3-4 cups broth–any kind works. I usually use Pacific Organic Chicken Broth
  or their Vegetable Broth. I love Pacific because they’re organic, gluten-free & don’t use GMOs
• Salt
• White pepper, to taste

Roast a head of cauliflower with at least a ½ head of garlic. This can be done ahead or frozen.

Heat the olive oil over med/med high heat, and add in the veggies and thyme. Let them brown, 5-6 min and stir occasionally. They’re done when they are crisp-tender.

Meanwhile, puree the cauliflower mix and almonds with 3 cups of broth. This is simple in a Vitamix. If you’re using a food processor instead, using almond flour instead of whole almonds is probably a good idea.

Add puree into the pot with the browned veggies. Stir, add more broth, salt and pepper as needed.

Cheryl Harris, MPH, RD is a Registered Dietitian, Nutritionist and Certified Wellcoach in Fairfax & Alexandria, VA. I work with people to feel and look their best with a range of specialties, 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.  Email me or call 571-271-8742.