In a nutshell, the basic rule of foods for Passover is no leavened foods, which eliminates normal breads, cakes etc.  Matzo, (an unleavened bread usually made from wheat) is eaten, and some products contain products Matzo and matzo meal, (also potentially listed as cake meal or farfel).  However, many products don’t contain gluten.  Or, if you find products labeled “non-gebrok or gebroktz or grebrochts” (or another spelling variation) they’re non-grain containing and therefore have no gluten containing ingredients. Often Kosher for Passover products and cakes are made of potato flour or nut meals rather than wheat or glutinous grains.

• As always in the GF world, read labels carefully.  Kosher and Kosher for Passover are two different things entirely.  Kosher for Passover foods will be labeled “May be used for Passover” or have a symbol that says OUP.  I have often seen “regular” Kosher foods in the Passover section at grocery stores, so please do check the labels for gluten containing ingredients.

• Keep in mind that some of the foods are imported from other countries, and therefore not under the 2004 FALCPA US labeling laws.  So a label will still say matzo, but may not say wheat explicitly or have the disclaimer stating that it contains wheat.

• Most Kosher for Passover products will have to adhere to strict standards for cross contamination from a religious perspective, but again, buyer beware and no guarantees.  “Made in a factory” claims are still not regulated.

• From a gluten free perspective, possibly the best part of Passover is AFTER Passover, when all of the great GF goodies are on sale!  Passover ends April 5th, so mark your calendars, because the word has gotten out in GF circles.

Here’s a link to the GF products from Manishewitz: http://www.manischewitz.com/health_corner/index.php

Back when you really couldn’t get GF prepared foods in the regular grocery store, this was a much bigger deal.  But it’s still nicer to have an expanded selection, and nicest of all is AFTER Passover, when all of the products are on sale!

For people who DO celebrate the actual holiday of Passover, not just the GF food, here are some great recipes and information:

http://www.elanaspantry.com/passover-round-up/

http://www.recipezaar.com/cookbook.php?bookid=112835

http://iamglutenfree.blogspot.com/

http://glutenfreebay.blogspot.com/2007/03/gluten-free-passover-recipe-roundup.html

http://recipecircus.com/recipes/Writermom77/ and click on holidays.  There are quite a few Jewish holiday recipes, and they are all gluten and dairy free

You can also buy GF oat matzoh made from certified GF oats.  The only downside is that it is (in my humble opinion) insanely expensive!.  Shmura Oat Matzah http://www.glutenfreeoatmatzos.com/ Lakewood Shmura Matzo http://glutenfreematzoh.com/

Shabtai Gourmet products are made in a dedicated GF facility, they’re and Kosher for Passover AND often they have free shipping deals http://www.shabtai-gourmet.com/

Kids with Food Allergies put out a booklet last year on Passover with food restrictions. http://tinyurl.com/3ser4k

Upcoming classes:

GF and Healthy:
March 27th, 11:00-1:00

We’ll talk about:

• Different gluten free whole grains and flours and how to use them
• Many GF ways to get fiber
• Easy ways to make meals and baked goods healthier
• Ways to make sure you’re getting the nutrients you need
• and much more!

This class is 2 hours and we will be making a delicious quinoa dish

The cost is $25 per person or two for $40. *

Workshops taught by Cheryl Harris, Registered Dietitian& Nutritionist. There will be tasty goodies and samples!   Classes are engaging and a lot of fun, and feedback from previous classes are here. PRE-REGISTRATION REQUIRED! See http://www.harriswholehealth.com/services Groups are kept small to provide a better space for learning and asking questions.

Living and Loving a GF Diet

Saturday, April 24th, 2010

11:00-12:30

• 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.

Other local events:

First Annual Fundraiser for the Celiac Program at Children’s National Medical Center:

The Celiac Disease Program at Children’s National Medical Center is the first Celiac disease program for children in the Washington metro area.  The goal of the program is to attack this disease comprehensively and aggressively through improved diagnosis, treatment and awareness. We are happy to announce our first fundraiser for the program will be held on May 1, 2010. The purpose of the event  is to raise funds to employ a psychiatrist or psychologist for three years.  As adults, we know how hard it is to make a lifestyle change.  For a child or adolescent, a lifestyle change can be much more difficult because of peer issues, feelings of isolation or fear of being “different”, for example.  Our program aims to give children the tools of self-empowerment to address their needs: dietary and socially as well as emotionally.  A lifestyle change requires more than just physical adjustments; the mind must be included as well for a successful outcome.  Children’s National’s Celiac Disease Program would be the first of its kind in the nation to have a dedicated mental health professional helping young patients adjust to life with Celiac Disease through self-advocacy.

Help us make a difference.  For more information, please contact Diana Della Villa at Children’s  Hospital Foundation  – 301-565-4951.

Event Details:
Who:  YOU!
What: Fundraiser for the Celiac Disease Program at Children’s National Medical Center
When: Saturday, May 1, 2010; 6:30 pm
Where: Children’s Design House in Chevy Chase, MD
Why: Raising funds to employ a psychologist/psychiatrist to help children with the adjustment to living with Celiac Disease
Ticket Price: $250

Celiac Fast Facts:
*1:100 people have Celiac Disease
*Most people do not receive the correct diagnosis of Celiac Disease until their 40s or 50s.
*Americans spend an average of 9-11 years traveling from doctor to doctor seeking help before their diagnosis.
*Celiac Disease is now recognized as one of the most important diseases of the 21st century.

DC Celiacs

Next Meeting Date: Saturday, March 20, 2010, 2:00–4:00 pm
Meeting Topic: Maintaining Your Mental Health with Celiac Disease.
Speaker: Marcella M Marcey, Ph.D., Clinical Psychologist
Vendor: GF Great Bakes www.gfgreatbakes.com
Location: Bethesda Central Library
7400 Arlington Rd, Bethesda, MD 20814
Meeting room is to the left just after you enter the library doors, right before the parking kiosk.

Parking is available at the library
240-777-0970,  (TTY: 301-657-0840)
Remember to enter your parking space number in the machine in the entryway, to avoid getting a ticket!

http://www.montgomerycountymd.gov/Apps/Libraries/branchinfo/be.asp

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.

©2010 Harris Whole Health. All Rights Reserved.

Most of us start out on a gluten free diet with a lot of rice and potatoes.  I remember when I bought my first bag of quinoa. I didn’t know how to cook it or what it tasted like. Needless to say, it stayed in my cabinet for an awfully long time.  But there’s a great world of gluten free whole grains out there, from the familiar, like brown and wild rice, to the more exotic, like quinoa, buckwheat and beyond.

Health experts agree that whole grains play a role in weight management, lowering risk of chronic diseases like cancer, diabetes, and heart disease and inflammation, too.[i] When people think whole grains, often thoughts of wheat bread and oat bran come to mind. So where does that leave the gluten free community? The good news is that whether you enjoy crunchy, chewy or soft grains, there’s one that will work for you, and there are plenty to choose from.

First things first: no grains from the bulk bins.  It seems to be the civic duty of most 5 year olds to move things from one bin to another, and many people don’ t think twice about using a scoop from one bin and putting it in another.  So only use sealed boxes, preferably marked gluten free.

Brown rice: This doesn’t require a lot of explanation.  It’s readily available and inexpensive.  It takes a long time to cook (around an hour), or you can always go for Uncle Ben’s. More and more companies are selling frozen, precooked or minute brown rice, which makes it quick and easy.  To keep things interesting, there are varieties like Bhutanese Red Rice, which cooks in 25-30 minutes, or Chinese Black Rice, which turns a beautiful purple color when cooked.

Wild rice: It’s widely available, and has more of many vitamins and minerals than brown rice[ii].  It has a nutty flavor, and works very well in soups, hot or cold salads, casseroles, as a stuffing for poultry or vegetables, or as a pilaf. Like brown rice, it freezes well.  Trader Joe’s even has a pre-cooked wild rice.

Quinoa: this one of the easiest “beginner” GF grains.  In the past few years, it’s gained popularity among gluten eaters and non-gluten eaters alike.  Quinoa is actually not a grain, but the seeds of a plant.  Quinoa is a traditional Incan food and is considered a “superfood” due to the fact that it’s a wonderful source of iron, magnesium, phosphorous, and zinc[iii] and a vegetarian complete source of protein, meaning it has all of the amino acids that are needed in the body.  Quinoa is a relatively firm grain with a consistency like couscous, just a little larger.  It cooks in just 15-20 minutes.  It works well in casseroles, pilafs, as a stuffing for vegetables or poultry, or just by itself.  Quinoa flakes are also available, and these substitute well for oatmeal in cooking and baking.

Buckwheat: There’s much more to buckwheat than pancakes! Buckwheat is completely unrelated to wheat and actually is a distant relative of rhubarb. Buckwheat is a great source of protein, magnesium, zinc, phosphorus, potassium, and several B vitamins.[iv] The edible portion, or groat, is also known as kasha. It has a nutty flavor, which becomes stronger if toasted (whether that is desirable is a matter of personal preference). Buckwheat is a great pilaf, side dish, stuffing, or hot breakfast cereal and cooks in just 20 minutes. It is also sold as Soba noodles, but check labels very carefully: most Soba noodles are a mix of buckwheat and wheat.

In more exotic territory, there’s millet, teff, sorghum, and amaranth, too, which are a story for another day.

By now, hopefully you’re convinced that there are a lot of great gluten free grain options out there. But for most people, the hardest hurdle is just getting started trying them! If someone put a bowl of plain rice in front of you, chances are you wouldn’t be terribly inspired by the taste. So here are a few hints for cooking whole grains:

• Cook the grains in broth instead of water.
• Sauté some garlic or ginger and/or vegetables, then add in the required amount of broth or water and grains, and cook as directed.
• Add in herbs, spices, a squirt of lemon, etc.

Or, if you’re nearby, come to the GF and Healthy Class on March 27th!  We’ll be talking about gluten free whole grains, other great sources of fiber, and ways to make sure to eat a balanced gluten free diet.

Classes:

GF and Healthy

March 27th, 2010, 11:00-1:00

For more information or to register, please see http://www.harriswholehealth.com/services
*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

Living and Loving a GF Diet

Saturday, April 24th, 2010
11:00-12:30

* 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

Gluten free Valentine’s candy list http://celiacfamily.com/gluten-free-valentine-candy/

Compiled by Celiac Family

—————————————————————————————————————————————

Want more visibility and support for Celiac Disease?

The Digestive Disease National Coalition is having their (FREE!) annual policy forum in DC on March 7th and 8th.  This is a great time to speak to your Congressperson and tell them that Celiac Disease is important to you and should be to them, too!  For more info or to register, see http://www.ddnc.org/

[i] Whole Grains Council http://www.wholegrainscouncil.org/whole-grains-101/health-studies-on-whole-grains Accessed 2/22/08

[ii] Minnesota Cultivated Wild Rice Council http://www.mnwildrice.org/nutrition.php Accessed 2/22/08

[iii] Ancient Harvest Quinoa http://www.quinoa.bigstep.com/generic1.html. Accessed 2/22/08

[iv] Canadian Special Crops Association www.buckwheatforhealth.com Accessed 1/20/08

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.

©2010 Harris Whole Health. All Rights Reserved.

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!

Classes:

Living and Loving a GF Diet
Saturday, Jan 16th, 2010
11:00-12:30
* 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 http://www.harriswholehealth.com/services

also,

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 http://www.harriswholehealth.com/services

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.

©2010 Harris Whole Health. All Rights Reserved.

The holiday season is usually filled with fabulous food and opportunities to eat at every turn. With a little time and planning, you can enjoy all sorts of great food, even with food restrictions.

We’re lucky that there are more and more recipes out there that taste just like the real thing, AND even simple and easy mixes, like Betty Crocker. For holiday classics,  it’s easier to make some treats that happen to be gluten free, rather than gluten free adaptations of “normal” foods. Foods that are naturally gluten free avoid the expense of specialty flours. Also, it can take a few tries to find a GF flour mix that you and your family likes. I know I’ve had my share of “learning experiences” along the way. My chief guinea pig, (AKA my husband,) used to call them my incredible inedibles. It also avoids the complaints of friends or family who aren’t willing to try GF foods just because they’ve decided they won’t like it. There are a lot of treats which just happen to be GF, or mostly GF. You can find recipes in normal cookbooks, or maybe you have family recipes and didn’t realize they were safe! Here’s a  list 50 + naturally gluten free treats from which I put together with the help of many folks at my classes. I’ve marked the desserts that are dairy free (DF), egg free (EF) and soy free (SF), because many people are dealing with several issues. I bet you’ll be pleasantly surprised with the number of things you can still have! Remember, these foods are only GF if you use GF ingredients.

Also, here are recipes from from around the web.

• Gluten Free Girl
• Gluten Free Goddess
• Ginger Lemon Girl
• Gluten Free Gobsmacked
• GF recipe roundups
• Elana’s Pantry Hanukkah Recipe Roundup

Upcoming classes:

Living and Loving a Gluten free Diet

Saturday, Jan 16th, 11-12:30

It’s great for people who know the basics but still have questions on
label reading, cross contamination, resources, etc. Or maybe there are
a few things you’ve heard and aren’t sure about. It’s also a way of
educating a significant other or family member so they can help
support you better in your GF journey!

* 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. To
register, see http://www.harriswholehealth.com/services

The session will be run by Cheryl Harris, Nutritionist and Registered Dietitian.

Holiday tips:

The holiday season can be a time of overindulgence, expanding waistlines and a lot of temptation, especially for people with food restrictions. Here are some ways to enjoy the spirit of the season and favorite holiday foods, while staying healthy and safe, too.

Get Prepared: It’s not fun to sit in a room full of people eating delicious (off limits) foods while you sit quietly drinking your water and nibbling a carrot stick.  Have a box of  Clementines or or bring a box of your favorite GF cookies to work, or better yet, bring an apple crisp along with you to a party.   Make sure your children have treats stashed at school so they don’t feel left out, either.

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, gluten free 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 treats every day will add up.

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 dish in a cupboard and move the cookies where you won’t have constant temptation. Instead, put fruits on the counter or in your refrigerator where they are easy to grab. Seasonal fruits in the winter months include Clementines, oranges, pineapples, grapefruits, grapes, pomegranates, persimmons, mangos, and more.

Fill your table with fruit and veggie dishes: Have your holiday meals feature seasonal vegetables, such as sweet potatoes, collards or other greens. Have soups, roasted veggies, sautéed green beans, and much more. Make roasted chestnuts as a snack. Have a fruit inspired dessert, like baked apples, poached pears, sautéed bananas, etc.

Soups: as long as they’re not cream based, most soups are a healthy snack or part of a filling meal. Chicken and turkey soup with brown or wild rice, butternut squash soup, lentil soups and other beans soups are a great way to stay warm and enjoy seasonal flavors.

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, 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 classes to help people eat healthier and feel better! Whether you are dealing with Celiac Disease, food allergies, picky eaters, chronic illness, or if you just want to improve your diet, Cheryl can help you achieve your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, click here or call 571-271-8742.

©2010 Harris Whole Health. All Rights Reserved.

Saturday, Jan 16th, 11-12:30

It’s great for people who know the basics but still have questions on
label reading, cross contamination, resources, etc. Or maybe there are
a few things you’ve heard and aren’t sure about. It’s also a way of
educating a significant other or family member so they can help
support you better in your GF journey!

* 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

Gluten free and Healthy

Saturday, Feb 6th, 2010

11-1 pm

We’ll talk about:

• Different gluten free whole grains and flours and how to use them
• Many GF ways to get fiber
• Easy ways to make meals and baked goods healthier
• Ways to make sure you’re getting the nutrients you need
• and much more!

This class is 2 hours and we will be making a delicious quinoa dish

The cost is $25 per person or two for $40. *

*if you have a flexible spending account (FSA), I can provide you with a receipt for the class, which you can submit for reimbursement as a health expense.

To register, click here or or email Cheryl with questions or call 571-271-8742

Coming soon:

A new class schedule will be coming soon, but if there’s a class you’re interested in, please drop me a line!

Past classes have included Gluten Free and Healthy, Baking and Cooking Gluten Free, the Art of Living Gluten free and Eating to fight inflammation.

©2010 Harris Whole Health. All Rights Reserved.

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! Here’s a list of 40 recipes and round ups for GF Thanksgiving recipes from around the web.

Also, here’s a run down of the usual foods, and what you need to plan for:

Turkey

Though it’s always good to check, the good news is that all plain fresh turkey is naturally gluten free. However, self-basting turkeys usually contain gluten. Most gravy packets are a problem, too. Here’s my turkey list with information on many brands of turkey, plus other common Thanksgiving main meals.

If you’re not hosting Thanksgiving at your house, talk to your host as soon as you can. If they haven’t already bought a turkey, they may be open to buying a different brand. In addition to the brand of turkey, you’ll need to talk about:

* Broth used for basting

* Seasonings

* Stuffing in the turkey

* Cross contamination

* 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 GF cornbread or premade bread crumbs.

Gravy

Almost all canned gravy and gravy packets are not GF. However, it’s pretty easy to make a simple gravy with GF broth and cornstarch instead of wheat (and if corn is a problem for you, arrowroot can be substituted 1:1 instead). See this link for recipes

Stop the presses! Some Butterball gravy packets are now GF.  Read labels carefully!

Side dishes

There are lots of good options here. Green bean casserole, 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.

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, 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.

Class:

GF and Healthy:
November 14th, 2009

11:00-1:00

We’ll talk about:

• Different gluten free whole grains and flours and how to use them
• Many GF ways to get fiber
• Easy ways to make meals and baked goods healthier
• Ways to make sure you’re getting the nutrients you need
• and much more!

http://www.harriswholehealth.com/services

This class is 2 hours and we will be making a delicious quinoa dish

The cost is $25 per person or two for $40.*

*if you have a flexible spending account (FSA), I can provide you with a receipt for the class, which you can submit for reimbursement as a health expense.

Workshops taught by Cheryl Harris, Registered Dietitian& Nutritionist. There will be tasty goodies and samples! PRE-REGISTRATION REQUIRED! Class limit is 12. Groups are kept small to provide a better space for learning and asking questions.

If you would prefer to pay by check, please call Cheryl to reserve your spot. Questions about the classes, the sign up process, please email Cheryl@harriswholehealth.com or call 571-271-8742.

Got FSA?

If you have a  flexible spending account (FSA) this is a great time to check in on your diet!  FSA funds can be used to cover the services of an RD (Registered Dietitian).

DC Celiacs meeting:

Nov 14th, 2-4 pm

One last thought: we sometimes get so busy during the holiday season that it’s easy to forget that the point of Thanksgiving is to give thanks for friends, family, and the many gifts in our lives. Happy and healthy Thanksgiving, from my family to yours!

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

©2010 Harris Whole Health. All Rights Reserved.

Gluten Free Candy List October 2009

©2010 Harris Whole Health. All Rights Reserved.

• Plan ahead!  When possible, look online for favorite candies and snacks and see if they are gluten free.  Some treats that are normally GF or allergen free have different ingredients in the special holiday versions, so always double check. Here’s the Gluten Free Candy List October 2008 and I will post this year’s when it is available.
• Celiac Family has a nice list of candy which is GF and a list of those that are not.
• 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.
• Here’s another list from Sure foods Living

Here are a few ideas to safely enjoy the celebrations:

• Stash safe bags of candy at friend’s houses for your child, and make that one of your first stops.
• Talk to teachers and parents 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 allowed for your child (and/or you) so that you can safely snack along the way.
• Have a trade in. Your child can trade the “gluten-y” candies and treats for “safe” treats, or games, stickers, yo-yos, toys, prizes, special outings, etc. You can either stash the problem candy somewhere out of reach, or donate it to the foodbank.  Oriental Trading company has a bunch of inexpensive fun toys.

Start planning ahead for the holidays:

I know it’s only October, but it’s a good time to start thinking about the holidays.  You can make life easier by just making sure you/your hostess gets a gluten free brand of turkey.  I’ve got a Turkey list here, whichI will update again as we get closer to the holidays.

Classes

GF and Healthy:
November 14th, 2009

11:00-1:00

We’ll talk about:

• Different gluten free whole grains and flours and how to use them
• Many GF ways to get fiber
• Easy ways to make meals and baked goods healthier
• Ways to make sure you’re getting the nutrients you need
• and much more!

This class is 2 hours and we will be making a delicious quinoa dish.  To register, see http://www.harriswholehealth.com/services

The cost is $25 per person or two for $40. *  If you have a flexible spending account (FSA) this is reimbursable with a receipt.

Recipes around the web:

• The Gluten Free Goddess has gifted us all with a roundup of her favorite autumn recipes.
• I have a few seasonal recipes on my site that we make every October, like Apple crisp, butternut squash bisque and of course, Pumpkin Seeds

Hot Mulled Cider:

This is a family tradition and one of my favorites!
Serves: 8-10 people. Recipe may be halved or quartered.

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

©2010 Harris Whole Health. All Rights Reserved.

Living and Loving a GF Diet

Saturday, Sept 26th 11:00-12:30

• 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 great for people still learning a GF diet, needing a refresher, or wanting to educate friends and family members.  To register, see http://www.harriswholehealth.com/services The class cost is $20 per person, or bring a friend for 2 people for $35.

Eating a Vegetarian GF diet

It can be challenging enough on gluten free diet, but what if you are a vegetarian or vegan?  It’s well established that there are health benefits to reducing the amount of meat in the diets of most Americans, and the lifestyle has appeal for some people based on ethical or even environmental reasons.  Fortunately, with extra planning, a well rounded and delicious gluten free vegetarian diet is possible.

The good news is that many vegetarian staples, like beans, lentils, tofu, dairy, nuts, seeds and eggs are already naturally gluten free.  And some of the best sources of vegetarian and vegan protein are gluten free pseudo-grains, such as quinoa, buckwheat and amaranth. Also, grains, such as millet, teff and sorghum are very nutritious.  In addition to protein and fiber, they all have other vital nutrients, like B vitamins, iron, calcium, magnesium, etc.

It’s vital for everyone with Celiac disease to get enough iron, calcium, Vitamin D, fiber and B vitamin (including B12), because these are often lacking due to damage from the disease process and eating patterns often seen in  GF diets.  Ironically enough, many vegetarians and vegans aren’t getting enough protein, iron, calcium, B12, omega fats, and Vitamin D.  Combine the two diets together, and iron, calcium, B12 and Vitamin D are particularly important.

So what’s a vegetarian to do?

• Focus on typical veg staples that are GF, like beans, tofu, nuts and seeds, and, of course fruits and veggies and.  If your diet includes dairy, eggs, fish, etc. these are very nutrient rich as well.
• Eat a good source of protein with each meal
• Try quinoa, buckwheat, amaranth etc.
• Get your vitamin D, iron and B vitamin levels checked
• Take a vegan or vegetarian omega 3 supplement from algae if you don’t eat fish
• Get fortified GF foods, like cereals, breads, etc.
• Work with a dietitian to make sure you’re eating a balanced diet

Fortunately, there are more and more vegetarian and vegan resources out there.
Here are some of my favorite websites:

• Book of Yum Blog: vegetarian and GF
• Diet, Dessert and dogs: all vegan recipes, about half are GF–see her GF recipe index.
• Gluten free goddess blog: all GF, formerly all vegetarian, many veg/vegan recipes
• Go Dairy Free: many GF recipes, many veg/vegan recipes
• Eating vegan: most recipes GF
• Vegetarian GF support group
• Vegan GF support group (MANY recipes)
• Vegiac (online vegetarian/vegan Celiac support group)

Books:

• The Gluten Free Vegan by Susan O’Brien
• Desserts of Vitalita and A Taste of Vitality: Two online, downloadable vegan cookbooks (nearly all recipes GF)

Local events

WACSSG will coordinate a workshop by Bob and Ruth’s GF Travel Club on Oct 24th in Bethesda.  Stay tuned for more details!

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.

©2010 Harris Whole Health. All Rights Reserved.

Celiac disease is a genetically linked autoimmune condition, and having it raises the risk of developing other autoimmune conditions. But unlike other autoimmune conditions, like Multiple Sclerosis (MS), Lupus, Rheumatoid Arthritis (RA) etc. we know that the key to turning off the disease process in Celiac disease is a gluten free diet. Researchers are examining what we know about the mechanism of Celiac disease to determine how we can take the knowledge and apply it to other autoimmune conditions, and find a way to disrupt the cycle of damage. Dr. Alessio Fasano, one of the leading experts on Celiac disease published an excellent article on this topic called “Celiac Disease Insights: Clues to Solving Autoimmunity” in the August 2009 issue of Scientific American. (http://www.scientificamerican.com/article.cfm?id=celiac-disease-insights)

IIt’s well established that in autoimmune conditions, a normally harmless trigger causes the immune system to overreact and leads to inflammation and a range of physical damage.  But Dr. Fasano and others have discovered that many people with autoimmune conditions, like RA, MS, Type 1 diabetes, and others experience increased intestinal permeability or a “leaky gut”, too.  In all these conditions, the leaky gut is usually due to high levels of a molecule called zonulin. In people with Celiac disease, gluten triggers the increased zonulin production, but there’s some research showing that that gluten may raise levels of inflammation in people without Celiac, too, but to a lesser extent . There is research underway to see if using a medication called Larazotide to block zonulin would be effective, and so far, studies have been promising.  Companies have begun to examine if the same benefits may be seen in other conditions, like Type 1 Diabetes or Crohn’s disease.

So bring on the lasagna, right?  Actually, no.  The drug is still in research phases, and any medication is years away.  It’s only intended to protect against small amounts of gluten, or accidental cross contamination, so a gluten free diet is still necessary.    It’s also worth noting that Dr. Fasano has been involved in the development of this drug.  However, this could potentially represent a huge safety net for people with Celiac disease, and a potential for great benefits for people with other autoimmune conditions.  It is unclear how this medication or research could potentially impact people with non autoimmune gluten sensitivity, since such a wide range of conditions fall under this umbrella.

Got baby?
University of Maryland Center for Celiac Research has been conducting a study on infant feeding for the last few years, and the article gives us some preliminary thoughts from the research. This new study seems to indicate that delaying gluten the introduction of gluten for the first year of life in “high risk” infants may lead to a four-fold reduction in the risk of developing Celiac disease. However, it’ll be many years before we know if this protection is temporary or lifelong.  This is news, because previous research indicated that between 4 and 7 months was protective. Also, since August is World Breastfeeding Month, it’s worth mentioning that studies have also shown that breastfeeding offers some protection against CD, especially if mom is still breastfeeding when gluten in introduced.

Although it’s a lengthy article, it’s a must read for anyone with Celiac or any other autoimmune condition, and it’s very exciting new information.

Classes and events:

Living and Loving a GF Diet

Saturday, Sept 26th 11:00-12:30

• 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 great for people still learning a GF diet, needing a refresher, or wanting to educate friends and family members.  To register, see http://www.harriswholehealth.com/services The class cost is $20 per person, or bring a friend for 2 people for $35.

WACSSGs is having their next meeting on September 12, 2009

You win some, you lose some…

Betty Crocker has introduced a new line of brownie and cake mixes which have gotten great reviews! I’ve seen them at local stores, and here’s link to a free coupon:

• General Mills is offering a FREE coupon for any one of their new Betty Crocker gluten-free baking mixes! To redeem your free box, call General Mill’s customer service number at: 1-800-446-1898, which is the same number listed on the Betty Crocker boxes. Then, at the main menu press “4”. UPDATED NOTE: this no longer works, but if you call, they’ll give you coupons.

Starbucks has opted to discontinue its GF orange muffin. While some people did complain it was too rich, having options means a lot to the GF community! Here’s a petition to bring it back from Triumph Dining.

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.

©2010 Harris Whole Health. All Rights Reserved.