As the weather gets warmer and Spring is in the air, it’s a great time to think of ways to make your diet healthier. And 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 mainstream breakfast options are naturally gluten free, like Rice Chex, Cream of Rice, most kinds of yogurt, cottage cheese and fruit, even plain grits! Sprinkle in a spoon or two of ground flax seed to get in a little extra fiber. Or, get creative with eggs: scrambled eggs, omelets, huevos rancheros, or even hard-boiled for an inexpensive, high protein on-the-go breakfast. Smoothies are also a great way to get in some additional fruit in your diet, and most kids enjoy them, too. Many kinds of breakfast meats, like sausage or bacon are also gluten-free (as always, do check labels).
As far as cold cereals go, nutritionally, Crunchy Flax (formerly called Nutty flax) and Mesa Sunrise are among the best options because all are great sources of whole grains and fiber. The Chex cereals aren’t the healthiest, but they are very easy and widely available, which really does come in handy, especially on travel. EnviroKidz has some for children of all ages, like Gorilla Munch and Koala Kids, and these are in most local supermarkets. And, of course, there are more and more gluten free versions of the typical standards. And, of course, increasingly stores sell GF bagels, muffins, scones, or other sweet breakfast treats.
Especially for chilly mornings, hot cereals are a great way to start the day with fiber and whole grains. Most GF grains cook up nicely as hot cereals. My personal favorite is milled, and kasha (buckwheat), quinoa, 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!
Living and Loving a GF Diet
Saturday, April 24th, 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
The class cost is $20 per person, or bring a friend for 2 people for $35.
PRE-REGISTRATION REQUIRED! Groups are kept small to provide a better space for learning and asking questions. If you have questions about the classes or sign up process, please Email Cheryl or call 571-271-8742. http://www.harriswholehealth.com/services
Natural and artificial flavors: can they contain gluten? Click here for more info http://www.harriswholehealth.com/links-and-files/flavor
Gluten free news:
- Gluten intolerance group is hosting a Gluten Free Challenge to increase visibility and awareness, and encouraging people to pledge eat gluten free May 22nd and 23rd. They’ll have daily tips leading up to the event. http://www.gogfchallenge.com/
- Continental airlines has decided to stop serving GF meals
- Children’s Hospital is hosting a benefit event on May 1st. For more information see their website http://glutenfreegala.eventbrite.com/
I checked out and it looks like a useful tool because it’s places AND reviews of local spots. So check it out! There’s even a contest with a giveaway. http://www.glutenfreetravelsite.com
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