Whew! December is a busy time for everyone, so here’s some good stuff for surviving and thriving this holiday season.

For many people, the holiday season is one of the most challenging times to be gluten-free. I’ve highlighted some of my favorite tips for staying SANE and gluten-free here from Simply Gluten-Free Magazine. And along the lines of sanity, I host a December Sanity Virtual Retreat every year with the help of other g-free bloggers with fun prizes. This year, I’m joined by Kate of Eat, Recycle, Repeat, Carrie of Ginger Lemon Girl and Valerie of City Life Eats.

Of course, this time of year is pretty much  about desserts, yes? Some of us aren’t all about mixing 5 different gluten-free flours and whipping out the xantham gum. I’ve collected a list of NATURALLY gluten-free desserts over the years—foolproof recipes that aren’t specialty cooking, but just happen to be marvelously gluten-free.

My personal favorites? My Bittersweet Chestnut Fudge and my Vegan Pralines.

Oh, right, and there’s food, too. Got a gluten-free meal? I’ve got a G-Free Turkey and Ham list for 2013.

It’s also a season of overdoing, so here are my top 5 holiday mindless eating tips:

1. Surround yourself with what you want to see. Remember all that talk about a see-food and eat it diet? Make sure you’re seeing the foods you want to be eating. Put seasonal fruits such as grapefruits, pomegranates,and mangos on the counter or in your refrigerator where they are easy to grab. Bonus points for putting them at eye level!
2. Survey your options: Research shows that people at a normal weight are more likely to survey all of their options, then hone in on what they’ll most enjoy. Otherwise, we have much more of a tendency to keep going back. Standing further from the buffet, facing away and engaging in something else fun (conversation, dancing, photography) also can be a help.
3. Choose the special foods: If you can’t live without gluten-free brownies, then plan them in! Skip on the “filler” foods you can have every day, like chips and dip or even booze.
4. Limit alcohol! Not only is alcohol empty calories that slow your metabolism, but it can be harder to make good choices after you’ve had a few. It can help to set a target before you go, and to consider which you’d enjoy more, that piece of g-free pie or that 2^nd glass of wine. WaPo included some of my tips for reducing excess last year.
5. Keep the evidence: Out of sight, out of mind, right? If you don’t keep the wrappers or plate, it’s easier to conveniently forget how many mini plates you’ve already nibbled through.

More recipes from around the web:

• The Dec issue of Simply Gluten-Free  is online and has many beautiful recipes
• Just saw a roundup of 50 gluten-free & grain free holiday desserts from Gormande
• Jules Shepard is again hosting a g-free cookie swap, where you can get ideas and prizes
• Iris of the Daily Dietribe has a list of 30 g-free cookies
• G-Free Kid has a PDF of holiday favorites
• Gluten Free Girl and the Chef has a great selection of cookies
• A gargantuan Home for the Holidays from GFE and many  others
• The delicious Ms. Shirley Braden of GFE has an all desserts blog, All Gluten-Free Desserts with many options perfect for the holidays
• Simply Sugar and Gluten Free Christmas recipes
• 25 days of Christmas from Gluten Free Easily 2010
• Celiac Family’s Favorites
• Gluten Free Merry Christmas from the Whole Gang
• Gluten and Dairy free Holiday tips from Gluten Free Goddess
• Christmas Cookie Roundup (from my cookie exchange)
• Christmas cookie roundup from Ginger Lemon Girl & I’d also recommend her GF 101 Cooking e-book!
• A roundup from Elana’s Pantry

Local Events:

DC Area Metro Celiac Organization

• Meeting Date: Saturday, December 7, 2013
• Topic: Navigating through the holiday season gluten-free.Location: Bethesda Regional Library – 7400 Arlington Rd, Bethesda, MD 20814Vendors:Gator Ron’s Zesty Sauces and Mixes; Triple Oak Bakery *; Honest Tea; Amore di Mona Couverture Chocolat Speciale
• They’re also having a Gluten-Free Holiday Cookie exchange.

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.

We’re getting close to the peak of eating and shopping season. Some days, it seems like our main form of exercise is usually moving the fork from the plate to our mouths. Here are some ways to enjoy the spirit of the season and favorite holiday foods, while staying healthy, too.

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

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

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

Choose what you’ll most enjoy: It’s a given that you’re going to have some special foods this holiday season. Can’t live without Aunt Sarah’s apple pie? Then plan to have some. Scope out your options before you dig in, and target things you enjoy most. Skip on the foods you can get any day.

Savor your favorites:  When you eat, really eat!   When we are really tasting our food (rather than inhaling something while talking and multitasking) food tastes much better, we’re more satisfied and full quicker.

Fill your table with fruit and veggie dishes: Have your holiday meals feature seasonal vegetables, such as sweet potatoes, collards, green beans, or even sauteed celery in chestnut sauce! How about Fresh Cranberry relish vs the stuff in the can? Add in bean or veggie soups.  Make roasted chestnuts as a snack. Have a fruit inspired dessert, like baked apples, poached pears, sautéed or baked bananas, etc.

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

It’s not all about the food… Honest! How else can you treat yourself? A massage? A hot bath? 15 minutes of quiet time with a good book? Having tea with an old friend? Plan in a variety of ways to relax

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

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.

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.