Gluten free, Healthy and Simple Jan 2010

Keeping it simple

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

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

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

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


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

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

For more information or to register, please see


GF and Healthy

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

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

For more information or to register, please see

Here are a few winter recipe roundups:

Gluten Free Goddess

Gluten Free Soup roundup

Gluten Free Winter Recipes

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

Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Whether you are dealing with Celiac Disease, food allergies, picky eaters, children on the Autistic spectrum, chronic illness, or if you just want to feel and look better, Cheryl can help you achieve your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here or call 571-271-8742.