Month: December 2017

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G-Free Holiday ’17

Now that we’ve had snow, it finally feels like December. I can’t believe how quickly the year is flying by.

For many people, the holiday season is one of the most challenging times to be gluten-free. Food is everywhere, and there’s lots of temptation. I’ve shared some of my favorite tips for a balanced and delicious holiday season.

For most of us, it’s important to keep the spirit of the season and enjoy our favorites…just with a new twist.

By now, there are recipes for just about every holiday staple imaginable. But…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—tried and true recipes that aren’t specialty cooking, but just happen to be marvelously, naturally gluten-free.

Remember, these foods are only GF if you use GF ingredients. And as always, check labels to avoid surprises. A surprising number of chocolates may contain traces of gluten, including Lindt, Ghiradelli, Godiva and many of the Trader Joe’s options. I’ve got lists of chocolates listed gluten-free here and here.

This list has a range of options, from allergy-friendly, grain-free, low FODMAP, low sugar to completely decadent options. Your call! There are enough options to choose from that you can surely find something that works for your lifestyle/food restrictions that you and your family can enjoy together.

Low FODMAP? I’ve italicized recipes that are FODMAP friendly, or easy to adapt and I’ve also put a bunch of low FODMAP recipes together here. Remember, portions matter.

Italicized=low fodmap or easy to adapt, dairy free (DF), egg free (EF) and soy free (SF), NF (nut free) *=check labels

The Washington Post even has a 2017 “Cookie Generator” with a gluten-free option. Of course, you need tocheryl's pralines make sure the ingredients are be mindful of cross contamination, etc. but this is an easy way to keep traditions without venturing into specialty flours and unfamiliar territory.

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

And for my low FODMAP friends, here’s a round-up of low FODMAP holiday desserts. Just watch the portion sizes.

Oh, right, and there’s holiday food, too. I’ve got a G-Free Turkey and Ham list.

More recipes from around the web:

Wishing you a peaceful & joyful season!

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, food allergies, 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. 

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Healthy Holiday Tips

‘Tis the season of excess. Here are my favorite tips for keeping it balanced:

We’ve just made it through T-day recipes and Christmas candy is all over at work and play. It’s easy to feel 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, localfoodsgrapefruits 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! Some Farmer’s Markets are still open, and apples are amazing this time of year. And, if you’re an apple fiend like I am, one of my favorite local farms has bi-weekly apple deliveries in the NoVA/DC area.

Move the special occasion treats out of view:  One of the biggest challenges of the season is a see-food diet, otherwise known as “if I see it, I eat it”.  So “de-convenience” the foods you’d rather not be eating on a daily basis. Studies show that we eat what we see, and 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 get in the essentials at other meals.  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 you, 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.baked bananas

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 (low FODMAP version here) 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? This might be a massage, a hot bath, meditation time,  15 minutes of quiet time with a good book, or even taking time to reconnect with an old friend. There are so many ways to take good care of yourself.

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.

“No” is actually a complete sentence. For reals. If you love something, sure, that’s one thing. But what about when someone wants you to eat something and you either don’t want it or don’t like it? Prevention shared some of my favorite tips for politely dealing with food pushers.

Wishing you and yours a delicious holiday season,

Cheryl

…and if you’re gluten-free, I’ve got more suggestions here for making the holidays work with ease.

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, food allergies, 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. 

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