| California Riding Magazine • January, 2010
Eat Reasonably in Every Season by Valerie Breslow, CN, CHHC, AADP |
| As that first autumn leaf begins its descent, we indulge ourselves in a holiday eating marathon consumed with excess at every turn. It begins with the unwrapping of that first foil candy at Halloween. With chocolate still smeared across our palates, we turn our attentions to a plateful of turkey, stuffing and gravy with all the fixins’. But wait, it’s four weeks until Christmas and we engage in the holiday games filled with folly along with eggnog, cheese logs and good cheer, only to be followed by Judgment Day! Now it’s Jan. 2 and we’re suffering from a liberal dose of postprandial (after a meal) depression and a desire to address that time-honored tradition of resolution setting.Our resolutions list usually includes saving money, spending more time at the gym and always ends with lose weight! We then foist upon ourselves the notion of a strict, calorie-reduced diet filled with a full-serving of strict deprivation and a side helping of guilt and shame for our previous holiday indulgences. “A moment on the lips, forever on the hips” haunts us as each morsel of food passes our lips while the dreaded thought of bathing suit season lingers on our minds.
There is no quick fix or fast food option for undoing these newly acquired pounds healthfully. Out of desperation, we turn to the latest diet trend for help. Unfortunately, beyond giving you an initial sense of control over your eating patterns and portions, diets more often than not create a rebound effect. After a few days, cravings soon take hold along with hunger pangs and lowered energy due to all the low-calorie foods. The desire to rebel against the prevailing diet ensues and then the cheating and weight gain really begins. If diets don’t work, then what’s the answer? It’s called eating sensibly regardless of the season. Weight loss happens naturally when you make conscious decisions about your eating and lifestyle habits. While these changes may not happen overnight (as seen on TV), they do take place over time in a meaningful way that won’t take its toll on your metabolism, energy balance, lean muscle mass and overall well-being. The bonus: enjoy food year-round while experiencing a life free of deprivation where you know how and why to feed your body with the appropriate types and amounts of foods that heal, build and sustain a healthful mind and body. Here are a few helpful tips to consider before you consider embarking on an extreme diet: 2. Drink the best quality water you can find. Most people are chronically dehydrated. We often mistake thirst for hunger. Try drinking a glass of water before giving into cravings. Avoid sugar, processed juices and high-calorie, sugar-laden drinks that will only create dips in blood sugar. 3. Consider eating a more plant-based, gluten-free diet and avoid empty calories. Plant foods are typically lower in fat and calories and higher in fiber than meat, dairy and processed foods. Add in gluten-free, high-fiber whole grains (ie, brown rice, quinoa, amaranth, buckwheat, millet, etc.) and try avoiding products with high-fructose corn syrup, or a long list of ingredients that aren’t natural. These foods tend to be highly processed and loaded with empty calories. 4. Chew your food well and eat with intention. By thoroughly chewing your food, your body will better assimilate nutrients and you will also slow down your eating. (It takes about 20 minutes for your brain to register that the stomach is full). By slowing down, you’ll feel full and satisfied eating less. Avoid eating in front of the TV or the computer; instead, eat at a table and enjoy and appreciate the food you’re eating and the company sitting next to you. Stop eating when you’re 80 percent full – it takes practice. 6. Exercise. Do any type of physical activity for 30 minutes every day. 7. Sleep and relaxation. Take time for sleep and relaxation. When you are sleep-deprived or stressed, your body will need extra energy, causing cravings for sugary snacks, caffeine and other stimulants to create an energy boost. 8. Spend more time with family and friends, be active and find your passion. This will leave less time for indulgences in foods that aren’t nourishing. Boredom and stress can also lead to overeating. Make sure to take time to laugh, play and participate in activities that bring you joy. Valerie Breslow, CN, CHHC, AADP, Founder/Owner, The Wellness Box, is a holistic health and nutrition counselor who empowers clients to create nourishing and balanced lives for themselves by incorporating simple-to-follow, healthful food and lifestyle choices. She can be reached at 858-337-4217 or by visiting www.thewellnessbox.com.
|
Posts Tagged ‘free’
Eat Reasonably in Every Season
Monday, January 18th, 2010
Featured in Ranch and Coast’s January 2010 Issue Sunday, January 10th, 2010
The Pure Pantry featured in Ranch and Coast’s January issue along with other gluten-free businesses in San Diego. Click here for full article. Wednesday Chops – The Pure Pantry Review
Wednesday, January 6th, 2010
Author: Jessica
Santa may not finish this year… because he will be in your kitchen, searching for more of these cookies, nibbling at the crumbs dotting his festive ensemble.
Seriously.
Gluten Free Cookies From The Pure Pantry
Now, let’s be clear folks. I’m not a letter-writer. I’m not the sort of consumer who has convinced herself that whole contingents of CEOs are just waiting in their offices for my reactionary note regarding their product. I’m the sort of person who has a negative experience with a product, makes a big blustery production detailing all the snarky quips I will hurl at them in letter form and, due to said blustery production, gets it out of my system and no longer feels the need to write a scathing letter. Or any letter of any sort.
Pity for my boyfriend, receiver of aforementioned ‘blustery productions’, may begin flowing now.
The above must be said because it is testament to the supreme munchability of these discs of joy that I actually WROTE an email to The Pure Pantry. Telling them that their cookie mix is the best cookie mix ever. Truth. Not to mention that they took the time to send back what seemed to be a (mostly) original email thanking me and letting me know that they are coming out with new (!!!) products in 2010.
I have scarfed down both the straight up choco-chip and the coconut twist, both are supreme in their own right. The coconut variety is made with buckwheat which, if you don’t already know it is pretty much the end-all-be-all of non-GF flours. Buy it, use it, love it. These are soft, moist, with that dark, Nestle Toll House reminiscent quality nipping into each bite. What is that quality? I’m not sure exactly but it’s the taste and texture and feeling you must remember from biting into a warm, gooey cookie. You remember, don’t deny.
(As a side note, I despise the word ‘moist’. I even hit up the Thesaurus for another likely candidate but all the synonyms are even more putrid. Dank, clammy, oozy? No thanks. I guess we’ll be sticking with moist. If you have any suggestions, please, let me know. It’s going to become a problem.)
The classic chocolate chip (shown in the photos) is, on the other hand, more of a cross between the sugar and shortbread families with delightful pecks of chocolate and a mysteriously intriguing caramel/toffee flavor. Win. This batch came out more crumbly than it’s coconut brother, perhaps due to the use of rice flour instead of buckwheat.
The real kicker about these mixes, the thing that had me clinging to the oven door, peeking inside, was that they SPREAD. Ever the experimenter, I hopefully doled them out onto the cookie sheet in blobs, much like you would a wheat-filled dough. Instead of baking up into the cake-ish mounds we’ve come to expect in my kitchen, they spread out under the heat of the oven and cooked up into the perfect cookie landscape. Sweet gravy. I ate four before anyone else got one.
Bites of Note:
The coconut mix suggests, if I remember correctly, something in the 10-12 minute range for cook time. The first batch was overdone in my oven – they were good to go in about 8 minutes. Strangely enough, the classic chocolate chip suggested something around 15 minutes and they were perfect in the suggested amount of time. This says to me that it’s not a problem with my stove but rather the suggestion on the coconut mix… In any case, cook with care and keep an eye on those beauties.
- If I could have only ONE of these mixes for the rest of my life I would decidedly choose the coconut version – they are softer which appeals to me a bit more and, let’s face it, buckwheat rules. If you don’t like coconut, get over it. Seriously, a disliking of coconut should not scare you away from these moan-inducing gems.
http://glutenfreechops.blogspot.com/2009/12/wednesday-chops-santa-may-not-finish.html
Author: Jessica
Santa may not finish this year… because he will be in your kitchen, searching for more of these cookies, nibbling at the crumbs dotting his festive ensemble.
Seriously.
Gluten Free Cookies From The Pure Pantry
Now, let’s be clear folks. I’m not a letter-writer. I’m not the sort of consumer who has convinced herself that whole contingents of CEOs are just waiting in their offices for my reactionary note regarding their product. I’m the sort of person who has a negative experience with a product, makes a big blustery production detailing all the snarky quips I will hurl at them in letter form and, due to said blustery production, gets it out of my system and no longer feels the need to write a scathing letter. Or any letter of any sort.
Pity for my boyfriend, receiver of aforementioned ‘blustery productions’, may begin flowing now.
The above must be said because it is testament to the supreme munchability of these discs of joy that I actually WROTE an email to The Pure Pantry. Telling them that their cookie mix is the best cookie mix ever. Truth. Not to mention that they took the time to send back what seemed to be a (mostly) original email thanking me and letting me know that they are coming out with new (!!!) products in 2010.
I have scarfed down both the straight up choco-chip and the coconut twist, both are supreme in their own right. The coconut variety is made with buckwheat which, if you don’t already know it is pretty much the end-all-be-all of non-GF flours. Buy it, use it, love it. These are soft, moist, with that dark, Nestle Toll House reminiscent quality nipping into each bite. What is that quality? I’m not sure exactly but it’s the taste and texture and feeling you must remember from biting into a warm, gooey cookie. You remember, don’t deny.
(As a side note, I despise the word ‘moist’. I even hit up the Thesaurus for another likely candidate but all the synonyms are even more putrid. Dank, clammy, oozy? No thanks. I guess we’ll be sticking with moist. If you have any suggestions, please, let me know. It’s going to become a problem.)
The classic chocolate chip (shown in the photos) is, on the other hand, more of a cross between the sugar and shortbread families with delightful pecks of chocolate and a mysteriously intriguing caramel/toffee flavor. Win. This batch came out more crumbly than it’s coconut brother, perhaps due to the use of rice flour instead of buckwheat.
The real kicker about these mixes, the thing that had me clinging to the oven door, peeking inside, was that they SPREAD. Ever the experimenter, I hopefully doled them out onto the cookie sheet in blobs, much like you would a wheat-filled dough. Instead of baking up into the cake-ish mounds we’ve come to expect in my kitchen, they spread out under the heat of the oven and cooked up into the perfect cookie landscape. Sweet gravy. I ate four before anyone else got one.
Bites of Note:
The coconut mix suggests, if I remember correctly, something in the 10-12 minute range for cook time. The first batch was overdone in my oven – they were good to go in about 8 minutes. Strangely enough, the classic chocolate chip suggested something around 15 minutes and they were perfect in the suggested amount of time. This says to me that it’s not a problem with my stove but rather the suggestion on the coconut mix… In any case, cook with care and keep an eye on those beauties.
- If I could have only ONE of these mixes for the rest of my life I would decidedly choose the coconut version – they are softer which appeals to me a bit more and, let’s face it, buckwheat rules. If you don’t like coconut, get over it. Seriously, a disliking of coconut should not scare you away from these moan-inducing gems.
http://glutenfreechops.blogspot.com/2009/12/wednesday-chops-santa-may-not-finish.html
Gluten-free New Year’s Resolution
Saturday, January 2nd, 2010
By Elizabeth Kaplan, Founder, The Pure Pantry
Now is a better time than ever to make a New Year’s Resolution to “go gluten-free”. There are so many gluten-free products on the market – that actually taste great—it is much easier to commit to a gluten-free lifestyle.
Whether you are choosing to go on a gluten-free diet because you were recently diagnosed with celiac disease, or because you are allergic to gluten or just want to loose weight and eat healthily, going gluten-free does not have to be difficult.
First some facts about gluten intolerance and celiac disease:
Facts About Gluten Intolerance and Celiac Disease:
·Millions are allergic to wheat – it is one of the top eight allergens.
·Nearly 3 million people have celiac disease (although most don’t know it because it’s not commonly diagnosed). It’s the most common genetic disease of mankind (yet for every person diagnosed, 140 will go undiagnosed).
·Remarkable numbers of autistic kids are showing improvement on a gluten-free/casein-free dietary protocol.
·Many autoimmune diseases other than celiac disease show improvement in symptoms on a gluten-free diet.
·No one knows the numbers for sure, but a huge segment of the population is ‘gluten sensitive’ or ‘intolerant’ without having celiac disease.
·Wheat products are often high-glycemic-index foods like bagels, cakes, and cookies. These foods can contribute to obesity, heart disease, and diabetes.
Symptoms of Gluten Intolerance:
There are an overwhelming number of symptoms of gluten intolerance. Many people believe the most common symptoms are gastrointestinal in nature – yet the majority of people with gluten intolerance (and celiac disease) have extra-intestinal (outside the intestinal track) symptoms and most never get diagnosed. If you experience any of the following or if something just doesn’t feel right, it might be worth keeping a food journal for a few weeks before seeing a doctor. Get tested for food allergies. It’s worth it to know either way!
The most common symptoms of celiac disease include:
• Fatigue
• Addison’s disease (hormonal disorder)
• Gastrointestinal distress (gas, bloating, diarrhea, constipation, vomiting, reflux)
• Headaches (including migraines)
• Infertility
• Mouth sores
• Weight loss/gain
• Inability to concentrate
• Moodiness/depression
• Amenorrhea/delayed menarche (menstrual cycles)
• Bone/joint/muscle pain
• Dental enamel hypoplasia (dental enamel defect)
• Short stature
• Seizures
• Tingling numbness in the legs
Symptoms also include:
• Abnormal liver test
• Addison’s disease
• Alopecia (hair loss)
• Anemia
• Ataxia (failure of the coordination of muscle movements)
• Autoimmune hepatitis
• Chronic abdominal pain
• Chronic fatigue
• Crohn’s disease
• Dermatitis herpetiformis (a “sister” of celiac disease)
• Down syndrome
• Epilepsy
• Family history of celiac disease
• Gall bladder disease
• Hyperthyroidism/hypothyroidism
• Total IgA deficiency (faulty white blood cells called B cells or B lymphocytes)
• Insulin-dependent diabetes (type 1)
• Infertility/spontaneous abortions/low birth-weight babies
• Iron deficiency
• IBS (Irritable Bowel Syndrome)
• Malnutrition
• Multiple sclerosis
• Non Hodgkin’s lymphoma
• Osteoporosis, osteopenia, osteomalacia
• Pancreatic disorders
• Pathologic fractures
• Peripheral neuropathy (pain and numbness in your hands and feet)
• Primary biliary cirrhosis (ducts in your liver are slowly destroyed)
• Psoriasis
• Recurrent stomatisits (inflammation of the mouth)
• Rheumatoid arthritis
• Scherosing cholangitis (chronic liver disease)
• Sjogren syndrome
• Systemic lupus
• Turner syndrome
• Ulcerative colitis
• Vitiligo (skin condition in which there is loss of pigment)
Source: Donna Korn – Founder of R.O.C.K
(Raising our Celiac Kid.com)
The Good News:
The good news is that you can easily make adjustments in your diet and lifestyle to live gluten free. Shopping, eating out, traveling and eating at friend’s homes are all possible on a gluten free diet.
Shopping:
Attached is a detailed list of all of the gluten free products Whole Foods carries. Many manufacturers are labeling their products “gluten free” so look for this on packaging. Allergen labeling is now voluntary for manufacturers. You will find this information under the list of ingredients on a product.
Eating Out:
“Living Without” magazine produces small cards to take with you to a restaurant to give to your server. A copy of the card is attached. You can either purchase these from Living Without or make your own. Many restaurants are starting to provide gluten free menu items. However, you still need to be careful about cross contamination. If a restaurant uses the same grill or pans as gluten containing foods, you can still be affected.
Everyone has different sensitivities.
Eating with Friends:
Often friends don’t understand what gluten free means. It is a good idea to bring a dish to share to a dinner party so that you will have something safe to eat. If a friend wants to prepare something for you suggest a protein such as fish, beef or chicken, unmarinated, along with a vegetable and rice. Explain that any packaged product could have gluten in it (such as packaged rice).
Traveling:
Traveling gluten free is a challenge. I always recommend packing some bulk items such as gluten free pasta and gluten free pancake mix to take to restaurants and snacks to eat in the car.
What to avoid on a gf diet? The following grains contain gluten:
Prohibited Grains:
Barley
Bulgur
Couscous
Duram
Kamut
Oat flour
Rye
Semolina
Spet
Triticale
Wheat
Gluten Free flours and grains
There are many possible combinations of flours you can mix to use in recipes. Here are some of the most common.
Some gluten free flours:
·Almond Flour
·Pecan Flour
·Rice Flour
·Brown Rice Flour
·Sweet Rice Flour
·Potato Starch Flour
·Potato Flour
·Tapioca Starch
·Sorghum Flour
·Buckwheat Flour
·Arrowroot Flour
·Garfava Flour
·Quinoa Flour
·Navy Bean Flour
·Cornmeal and flour
·Amaranth
·Lentil flour
·Teff flour
·Corn flour
·Flax meal
Oats are not considered gluten free, even though they contain no gluten, they are subject to cross contamination. Gluten free, non-contaminated oats are available.
You can create your own flour blends at home. Here are some ideas for the ladies who originally wrote the books on gluten free baking.
General Baking Mix #1 by Carol Fenster
1 cup rice flour
1/2-3/4 cup potato starch
1/4 cup tapioca starch/flour
General Baking Mix #2 by Carol Fenster
3 cups garfava bean flour
2 cups potato starch
2 cups cornstarch
1 cup tapioca flour
1 cup sorghum flour
Original formula by Bette Hagman
2 cups rice flour
2/3 cup potato starch
1/3 cup tapioca starch/flour
High Protein Blend by Bette Hagman
2/3 cup garfava bean flour
1/3 cup sorghum flour
1 cup cornstarch
1 cup tapioca starch/flour
High Fiber Flour Blend, “Living Without Magazine”
1 cup brown rice flour or sorghum flour
½ cup teff flour (light)
½ cup millet flour or Montina flour (a blend)
2/3 cup tapioca starch/flour
½ cup cornstarch or potato starch
All recipes void of gluten will need an added binder. General guidelines for using xanthan or guar gum are:
·Add ½ t. per cup of flour blend for cakes, cookies, muffins and quick breads
·Add 1 t. per cup o fflour blend to make yeast bread, pizza dough and other items calling for yeast.
The Pure Pantry Old Fashioned baking mix is ready to use and already contains baking soda, baking powder and xantham gum, needed to help in the binding process. You can substitute the baking mix for any recipe. Check out www.thepurepantry.com for lots of recipe ideas.
Foods and Additives to Avoid:
Below is a list of foods to avoid. While it would be difficult to memorize all of these items, keep the most common ones on a list in your wallet or if you have an iphone, you can download a gluten free program that will tell you if certain products contain gluten.
Barley Malt
Bread crumbs
Modified food starch
Malt Vinegar
“Natural” flavorings
Packaged mixes and spices
Soy sauce
Teriyaki sauce
Vanilla and vanilla flavoring
Always read labels!
When in doubt, go without!
What to stock your pantry with:
A healthy gluten free diet is based on whole gluten free grains, vegetables, fruits and protein. Eating whole foods and avoiding packaged foods will keep your diet healthy.
Grains and Flours:
Rice: go for a variety, from brown to wild rice
Gluten free pasta: go for the wholegrain varieties
Gluten free cereals with flax, buckwheat, brown rice
Quinoa
Most beneficial for individuals with celiac disease:
·Flax meal- high in Omega 3 fatty acids, protect stomach lining
·Buckwheat-high in protein, fiber and essential amino acids
Fruits:
Fresh fruits – all varieties
Most beneficial for individuals with celiac disease:
·Avocado- high in Omega 3 fatty acids
·Acai Berry and Blueberries- high in antioxidants
·Pomegranate- potent antioxidant, cancer fighting, brain and heart health
Nuts and seeds:
Almonds, walnuts, pumpkin seeds
Most beneficial for individuals with celiac disease:
·Almonds – anti-inflammatory, high in vit E for healthy skin and hair, reduces bloodcholesterol
Vegetables:
Fresh vegetables – all varieties
Most beneficial for individuals with celiac disease:
·Spinach- for blood, brain and heart health, cancer fighting elements, rich in carotenoids, iron, folic acid
·Garlic- cancer fighting, intestinal health, infection fighting
·Tomatoes- cancer fighting agent lycopine, anti-oxidants, carotenoids.
·Broccoli- high in fiber, high in cancer preventing anti-oxidants, high in calcium
Beans:
All varieties of beans and lentils
Most beneficial for individuals with celiac disease
·Lentils- highest in fiber -15.6 grams of fiber in 1 cup cooked
Protein:
Organic, lean fish, meat and poultry
Most beneficial for individuals with celiac disease
·Wild caught salmon – high in protein, omega fatty acids for brain health
Oils and Fats
Olive oil, walnut oil, coconut oil, flax oil, borage oil, (Udo’s blend)
Most beneficial
·Olive Oil- cancer fighting, brain health, intestinal health
Dairy (if tolerant)
·Yogurt with probiotics – promotes intestinal health, reduces inflammation, calcium rich, protein
·Low fat goat feta cheese – high in calcium, easy to digest
Recipes that contain the Top Superfoods:
·Grilled Wild Caught Salmon with Chipotle BBQ Sauce http://thepurepantry.com/recipes/sauces/gluten-free-pomegranate-chipotle-bbq-sauce/
·Zucchini and yellow squash basmati gratin: http://thepurepantry.com/recipes/side-dishes/zucchini-and-yellow-squash-basmati-gratin/
·Spinach salad with toasted almonds, feta, avocado and tomato in herb balsamic-olive oil vinaigrette
·Wholegrain Coconut Chocolate Chip Cookies (made with buckwheat and flax) www.thepurepantry.com
·Apple Blueberry Crisp (made with coconut oil) served with vanilla yogurt http://thepurepantry.com/recipes/desserts/apple-crisp/
Resources:
Celiac Disease Foundation www.celiac.org
Celiac Sprue Association www.csaceliacs.org
Gluten Intolerance Group www.gluten.net
Raising Our Celiac Kids (ROCK) www.celiac.com
Living Without Magazine www.Livingwithout.com
Please feel free to email me if you have any questions:
Elizabeth Kaplan
Elizabeth@thepurepantry.com
By Elizabeth Kaplan, Founder, The Pure Pantry
Now is a better time than ever to make a New Year’s Resolution to “go gluten-free”. There are so many gluten-free products on the market – that actually taste great—it is much easier to commit to a gluten-free lifestyle.
Whether you are choosing to go on a gluten-free diet because you were recently diagnosed with celiac disease, or because you are allergic to gluten or just want to loose weight and eat healthily, going gluten-free does not have to be difficult.
First some facts about gluten intolerance and celiac disease:
Facts About Gluten Intolerance and Celiac Disease:
·Millions are allergic to wheat – it is one of the top eight allergens.
·Nearly 3 million people have celiac disease (although most don’t know it because it’s not commonly diagnosed). It’s the most common genetic disease of mankind (yet for every person diagnosed, 140 will go undiagnosed).
·Remarkable numbers of autistic kids are showing improvement on a gluten-free/casein-free dietary protocol.
·Many autoimmune diseases other than celiac disease show improvement in symptoms on a gluten-free diet.
·No one knows the numbers for sure, but a huge segment of the population is ‘gluten sensitive’ or ‘intolerant’ without having celiac disease.
·Wheat products are often high-glycemic-index foods like bagels, cakes, and cookies. These foods can contribute to obesity, heart disease, and diabetes.
Symptoms of Gluten Intolerance:
There are an overwhelming number of symptoms of gluten intolerance. Many people believe the most common symptoms are gastrointestinal in nature – yet the majority of people with gluten intolerance (and celiac disease) have extra-intestinal (outside the intestinal track) symptoms and most never get diagnosed. If you experience any of the following or if something just doesn’t feel right, it might be worth keeping a food journal for a few weeks before seeing a doctor. Get tested for food allergies. It’s worth it to know either way!
The most common symptoms of celiac disease include:
• Fatigue
• Addison’s disease (hormonal disorder)
• Gastrointestinal distress (gas, bloating, diarrhea, constipation, vomiting, reflux)
• Headaches (including migraines)
• Infertility
• Mouth sores
• Weight loss/gain
• Inability to concentrate
• Moodiness/depression
• Amenorrhea/delayed menarche (menstrual cycles)
• Bone/joint/muscle pain
• Dental enamel hypoplasia (dental enamel defect)
• Short stature
• Seizures
• Tingling numbness in the legs
Symptoms also include:
• Abnormal liver test
• Addison’s disease
• Alopecia (hair loss)
• Anemia
• Ataxia (failure of the coordination of muscle movements)
• Autoimmune hepatitis
• Chronic abdominal pain
• Chronic fatigue
• Crohn’s disease
• Dermatitis herpetiformis (a “sister” of celiac disease)
• Down syndrome
• Epilepsy
• Family history of celiac disease
• Gall bladder disease
• Hyperthyroidism/hypothyroidism
• Total IgA deficiency (faulty white blood cells called B cells or B lymphocytes)
• Insulin-dependent diabetes (type 1)
• Infertility/spontaneous abortions/low birth-weight babies
• Iron deficiency
• IBS (Irritable Bowel Syndrome)
• Malnutrition
• Multiple sclerosis
• Non Hodgkin’s lymphoma
• Osteoporosis, osteopenia, osteomalacia
• Pancreatic disorders
• Pathologic fractures
• Peripheral neuropathy (pain and numbness in your hands and feet)
• Primary biliary cirrhosis (ducts in your liver are slowly destroyed)
• Psoriasis
• Recurrent stomatisits (inflammation of the mouth)
• Rheumatoid arthritis
• Scherosing cholangitis (chronic liver disease)
• Sjogren syndrome
• Systemic lupus
• Turner syndrome
• Ulcerative colitis
• Vitiligo (skin condition in which there is loss of pigment)
Source: Donna Korn – Founder of R.O.C.K
(Raising our Celiac Kid.com)
The Good News:
The good news is that you can easily make adjustments in your diet and lifestyle to live gluten free. Shopping, eating out, traveling and eating at friend’s homes are all possible on a gluten free diet.
Shopping:
Attached is a detailed list of all of the gluten free products Whole Foods carries. Many manufacturers are labeling their products “gluten free” so look for this on packaging. Allergen labeling is now voluntary for manufacturers. You will find this information under the list of ingredients on a product.
Eating Out:
“Living Without” magazine produces small cards to take with you to a restaurant to give to your server. A copy of the card is attached. You can either purchase these from Living Without or make your own. Many restaurants are starting to provide gluten free menu items. However, you still need to be careful about cross contamination. If a restaurant uses the same grill or pans as gluten containing foods, you can still be affected.
Everyone has different sensitivities.
Eating with Friends:
Often friends don’t understand what gluten free means. It is a good idea to bring a dish to share to a dinner party so that you will have something safe to eat. If a friend wants to prepare something for you suggest a protein such as fish, beef or chicken, unmarinated, along with a vegetable and rice. Explain that any packaged product could have gluten in it (such as packaged rice).
Traveling:
Traveling gluten free is a challenge. I always recommend packing some bulk items such as gluten free pasta and gluten free pancake mix to take to restaurants and snacks to eat in the car.
What to avoid on a gf diet? The following grains contain gluten:
Prohibited Grains:
Barley
Bulgur
Couscous
Duram
Kamut
Oat flour
Rye
Semolina
Spet
Triticale
Wheat
Gluten Free flours and grains
There are many possible combinations of flours you can mix to use in recipes. Here are some of the most common.
Some gluten free flours:
·Almond Flour
·Pecan Flour
·Rice Flour
·Brown Rice Flour
·Sweet Rice Flour
·Potato Starch Flour
·Potato Flour
·Tapioca Starch
·Sorghum Flour
·Buckwheat Flour
·Arrowroot Flour
·Garfava Flour
·Quinoa Flour
·Navy Bean Flour
·Cornmeal and flour
·Amaranth
·Lentil flour
·Teff flour
·Corn flour
·Flax meal
Oats are not considered gluten free, even though they contain no gluten, they are subject to cross contamination. Gluten free, non-contaminated oats are available.
You can create your own flour blends at home. Here are some ideas for the ladies who originally wrote the books on gluten free baking.
General Baking Mix #1 by Carol Fenster
1 cup rice flour
1/2-3/4 cup potato starch
1/4 cup tapioca starch/flour
General Baking Mix #2 by Carol Fenster
3 cups garfava bean flour
2 cups potato starch
2 cups cornstarch
1 cup tapioca flour
1 cup sorghum flour
Original formula by Bette Hagman
2 cups rice flour
2/3 cup potato starch
1/3 cup tapioca starch/flour
High Protein Blend by Bette Hagman
2/3 cup garfava bean flour
1/3 cup sorghum flour
1 cup cornstarch
1 cup tapioca starch/flour
High Fiber Flour Blend, “Living Without Magazine”
1 cup brown rice flour or sorghum flour
½ cup teff flour (light)
½ cup millet flour or Montina flour (a blend)
2/3 cup tapioca starch/flour
½ cup cornstarch or potato starch
All recipes void of gluten will need an added binder. General guidelines for using xanthan or guar gum are:
·Add ½ t. per cup of flour blend for cakes, cookies, muffins and quick breads
·Add 1 t. per cup o fflour blend to make yeast bread, pizza dough and other items calling for yeast.
The Pure Pantry Old Fashioned baking mix is ready to use and already contains baking soda, baking powder and xantham gum, needed to help in the binding process. You can substitute the baking mix for any recipe. Check out www.thepurepantry.com for lots of recipe ideas.
Foods and Additives to Avoid:
Below is a list of foods to avoid. While it would be difficult to memorize all of these items, keep the most common ones on a list in your wallet or if you have an iphone, you can download a gluten free program that will tell you if certain products contain gluten.
Barley Malt
Bread crumbs
Modified food starch
Malt Vinegar
“Natural” flavorings
Packaged mixes and spices
Soy sauce
Teriyaki sauce
Vanilla and vanilla flavoring
Always read labels!
When in doubt, go without!
What to stock your pantry with:
A healthy gluten free diet is based on whole gluten free grains, vegetables, fruits and protein. Eating whole foods and avoiding packaged foods will keep your diet healthy.
Grains and Flours:
Rice: go for a variety, from brown to wild rice
Gluten free pasta: go for the wholegrain varieties
Gluten free cereals with flax, buckwheat, brown rice
Quinoa
Most beneficial for individuals with celiac disease:
·Flax meal- high in Omega 3 fatty acids, protect stomach lining
·Buckwheat-high in protein, fiber and essential amino acids
Fruits:
Fresh fruits – all varieties
Most beneficial for individuals with celiac disease:
·Avocado- high in Omega 3 fatty acids
·Acai Berry and Blueberries- high in antioxidants
·Pomegranate- potent antioxidant, cancer fighting, brain and heart health
Nuts and seeds:
Almonds, walnuts, pumpkin seeds
Most beneficial for individuals with celiac disease:
·Almonds – anti-inflammatory, high in vit E for healthy skin and hair, reduces bloodcholesterol
Vegetables:
Fresh vegetables – all varieties
Most beneficial for individuals with celiac disease:
·Spinach- for blood, brain and heart health, cancer fighting elements, rich in carotenoids, iron, folic acid
·Garlic- cancer fighting, intestinal health, infection fighting
·Tomatoes- cancer fighting agent lycopine, anti-oxidants, carotenoids.
·Broccoli- high in fiber, high in cancer preventing anti-oxidants, high in calcium
Beans:
All varieties of beans and lentils
Most beneficial for individuals with celiac disease
·Lentils- highest in fiber -15.6 grams of fiber in 1 cup cooked
Protein:
Organic, lean fish, meat and poultry
Most beneficial for individuals with celiac disease
·Wild caught salmon – high in protein, omega fatty acids for brain health
Oils and Fats
Olive oil, walnut oil, coconut oil, flax oil, borage oil, (Udo’s blend)
Most beneficial
·Olive Oil- cancer fighting, brain health, intestinal health
Dairy (if tolerant)
·Yogurt with probiotics – promotes intestinal health, reduces inflammation, calcium rich, protein
·Low fat goat feta cheese – high in calcium, easy to digest
Recipes that contain the Top Superfoods:
·Grilled Wild Caught Salmon with Chipotle BBQ Sauce http://thepurepantry.com/recipes/sauces/gluten-free-pomegranate-chipotle-bbq-sauce/
·Zucchini and yellow squash basmati gratin: http://thepurepantry.com/recipes/side-dishes/zucchini-and-yellow-squash-basmati-gratin/
·Spinach salad with toasted almonds, feta, avocado and tomato in herb balsamic-olive oil vinaigrette
·Wholegrain Coconut Chocolate Chip Cookies (made with buckwheat and flax) www.thepurepantry.com
·Apple Blueberry Crisp (made with coconut oil) served with vanilla yogurt http://thepurepantry.com/recipes/desserts/apple-crisp/
Resources:
Celiac Disease Foundation www.celiac.org
Celiac Sprue Association www.csaceliacs.org
Gluten Intolerance Group www.gluten.net
Raising Our Celiac Kids (ROCK) www.celiac.com
Living Without Magazine www.Livingwithout.com
Please feel free to email me if you have any questions:
Elizabeth Kaplan
Elizabeth@thepurepantry.com
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