Low FODMAP tips & more

Heard about low FODMAP and wondering if it makes sense for you? A low FODMAP diet is a specific elimination diet designed to help with tummy troubles–gas, bloating, pain, diarrhea and constipation. There’s a growing amount of research supporting it for people with tummy troubles of all sorts, especially IBS or IBD (Crohn’s, Ulcerative Colitis) and SIBO (Small Intestinal Bacterial Overgrowth). Reducing these FODMAPs help about 75% of people with IBS problems. Obviously, this is a big deal for many people who experience ongoing gastrointestinal distress.

What is a FODMAP, anyhow? FODMAP is an acronym for classes of carbohydrates that are poorly digested, which is why they can cause obnoxious symptoms. But for most people, the problem isn’t ALL classes of FODMAPs, just some.

So if you do suspect you may have a FODMAP problem, the general protocol is first an elimination diet, which is generally 2-4 weeks, then followed by a structured re-introduction to ID the problematic foods. I’d strongly suggest finding a nutrition professional to pair with. It makes the process a lot easier and simpler, because most of the info online gets outdated quickly as newer testing info is available. For example, Monash just retested bananas and found that ripe (browning) ones are much higher in FODMAPs than the yellow ones.

The goal isn’t to just eliminate FODMAPs and then go forth and be low FODMAP. The goal is to reintroduce as many foods as possible to eat as varied and as balanced (and yummy) diet as possible without discomfort.

I just put together a BIG list of low FODMAP friendly foods packaged foods that are suitable for the elimination phase. It’s not every food out there, of course, but the most common products that clients ask about.

However, low FODMAP isn’t a healthier diet, or an ideal diet for long-term health, it’s a diet for management of digestive symptoms. I have posted on it a few times for my gluten-free newsletter because so many people with Celiac and gluten sensitivity do have ongoing digestive distress–and low FODMAP was initially designed at Monash University for people with Celiac who were gluten-free and didn’t feel better. But to be clear, if you don’t have digestive problems, this diet isn’t a good choice for you—it excludes a lot of tasty foods that provide great nutrients!

Cookbook review:
While we’re on the topic of FODMAPs, I wanted to give a big thumb’s up to Patsy Catsos‘ new book, The IBS Elimination Diet and Cookbook. It has the most up-to-date lists of low FODMAP foods, and a great explanation of both the elimination and reintroduction. Of course, there are wonderful recipes, too. In fact, I’m so tempted to make the Raspberry Lime Ice Pops tonight, which look perfect for the warmer weather.

Kitchen tip:
If you’ve learned that garlic and onions are not friendly to your tummy, this is your time of year! It’s pretty easy to find garlic scapes at the Farmers’ Market (as you can see above), and also spring onions with the greens on them. The green shoots seem to be FODMAP friendly, the same way that chives and scallion greens are. You can get a bunch, puree the greens (not the white part!) and freeze them in an ice cube tray. Then, when you need a little of that flavor, pop a cube in whatever you’re making.

News:

Have a great summer!
Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax & Alexandria, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive distress, 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.

G-Free News

Happy Celiac Disease Awareness month! There’s been a lot of research in the gluten-free world lately, and so here’s an update.

Did you see the headlines on heart disease and a gluten-free diet? This May 2017 study followed a large sample of health professionals, and estimated the amount of gluten they ate and tracked their risk of cardiovascular disease. What they found was no significant relationship, although there was a trend towards more heart disease in people eating less gluten. The authors guessed this trend was due to the lack of whole grains.However, there are a few big caveats about this study. It didn’t look at people with Celiac disease, nor did it even look at people following a gluten-free diet per se—it just compared people eating the most and least gluten. I’d also be curious if there were other differences in the diets of these people that might have been the cause.

  • Main take home—don’t follow a gluten-free diet primarily to improve heart health.

This article was more concerning. It looked at people around the U.S. following a gluten-free diet, and compared blood and urine samples. People following a gluten-free diet had much higher levels of  mercury, and almost double the amount of arsenic. Yikes.

I’ve written about arsenic risk here and in Simply Gluten-Free Magazine. Essentially, the problem is that rice fields were sprayed with pesticides containing arsenic years ago, and people on a gluten-free diet tend to eat much more rice than average.

  • The simplest answer is to vary starches rather than overdoing rice. That could be sweet potatoes, potatoes, quinoa, buckwheat, beans or lentils, and the range of gluten-free grains, like GF oatmeal, wild rice, corn, millet, teff, sorghum, amaranth, etc. There’s always zoodles, cauliflower rice and other starch alternatives, too.
  • Consider checking in with a nutrition pro to make sure your diet is balanced.

Why did I get Celiac? And why now? While 30% of the population has the genes for Celiac, only 1% of the population has it, and there’s tremendous speculation on why and how we go from the potential to have Celiac to actually having it. We may be one baby step closer to an answer. A new study found a link between a common virus and the development of a Celiac-like condition in mice. Surely much more to come!

Another recent study found that the risk of anorexia is higher in women with Celiac disease. Women with Celiac disease were twice as likely to be later diagnosed with anorexia—and women diagnosed with anorexia were more likely to later be diagnosed with Celiac, too. To be clear, this doesn’t mean that Celiac causes anorexia, but it’s just one more reason to emphasize good emotional health for people with Celiac disease.

Speaking of a center that does a great job with addressing the emotional health side of Celiac, Children’s Celiac Disease program is having their annual Washington DC Gluten-Free Expo on June 11th, 2017 in Bethesda. It’s always a lot of fun and a lot of good food, and supports a wonderful cause—gluten-free children! I really appreciate the great work CNMC does.   Register at http://www.dcglutenfreeexpo.com/ and there’s a 10% discount code, HarrisHealth.

Last but not least–it’s Farmers’ Market season! Find one near you.

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

Spring cleaning

Foods to avoid

Mindful eating class

Low FODMAP products

It’s almost Spring, which is a great time to clean out the old…and bring in the new.

A few things to purge:

Anything (everything) with trans fats. This includes Girl Scout cookies, like Thin mints and Tagalongs. Due to evidence of effect on mood, heart health and even memory, trans fats will be restricted as of 2018, but they’re still on the shelves now. Yes, the label says 0 grams of trans fats, but that’s because it contains less than .5 grams, and they’re rounding down to zero. So if anything you see says “partially hydrogenated xyz”, just put it down.  Normally, I advocate for moderation, but not here. Even small amounts can have a physical impact. So if you want to support Girl scouts, just donate.

Other products with trans fats: a range of crackers, cookies, and snack foods.

Artificial sweeteners: Diet coke drinkers, I’m looking at you. For years, diet drinks were pushed as a way to have your cake and eat it, too. But there are a range of concerns. Studies indicate that artificial sweeteners may affect gut health because they may alter the kind of bacteria in the gut. They’re linked to thyroid dysfunction—including Splenda, BTW. Additionally some studies have linked diet sodas with increased cardiovascular health risk.

Need an extra reason? The strangest study I think I’ve ever read was one where rats were given the option of saccharine or cocaine. They chose the saccharine. Ever heard someone say diet drinks feel like an addiction? It raises some questions, for sure.

BPA, and the replacements: BPA (short for Bisphenol A) is everywhere, and if you’re not going out of your way to avoid it, it’s most likely in your diet.  It’s found in can liners, which includes canned vegetable, soup, or soda and more. It is in many plastic or polyurethane containers, water bottles and even on cash register tape. (Whole foods and Mom’s use BPA free receipts). The hypothesis is that the chemical mimics estrogen, and can affect hormonal systems in the body.

There’s growing evidence that BPA is problematic.  A study came out from JAMA showing that BPA seems to be linked to obesity in children. Moms with more BPA in their urine during pregnancy seem to have children with more emotional issues at the age of 3. Certainly there is considerable speculation that it may be linked to cancer, too. Also, for reasons that are not clear, women with PCOS (a common endocrine disorder) seem to be more sensitive to BPA and have higher levels, and there is some speculation that BPA may even cause PCOS.

But are the replacements actually better? There’s growing concern that the BPA free bottles may be just as bad, or even worse.

My vote? Get a stainless steel or glass water bottle instead. We know those are  non-reactive, and the stainless steel ones are light weight and sturdy. Ball jars like the ones pictured are a great replacement for Tupperware. You can buy them easily locally, especially during the summer, and crafts stores and Wegmans’ generally carry them. If that’s not logistically possible, you can store your food in plastic, and reheat on paper or glass.

Mindful eating workshop: Looking for new good habits? Join me for a workshop on Mindful eating this Saturday, March 25th at Empower Fitness in Fairfax, which is just across the parking lot from my Fairfax office. As some of you know, I’ve been practicing and teaching on mindfulness for over a dozen years. We’ll be talking about practical tips to incorporate mindful eating into your life. Sign up here: http://www.harriswholehealth.com/classes

Also, for those of you on a low FODMAP diet. As some of you know entirely too well, FODMAPs may cause digestive upset in people with IBS and IBD. Good news! FODY foods just launched a line at some DMV Wegman’s stores. This is garlic and onion-free salsas, BBQ sauces, bars, and more. However, my store list includes Alexandria, Woodbridge, Leesburg, and others in MD, PA and NY, but no Fairfax.

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

Happy & Healthy Holidays

We are just about to hit the holiday eating season! Some days, it seems like the 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. Their Goldrush apples are amazing.

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 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 eat well on other days.  Add in more vegetables, fruits, beans, whole grains, etc. and move more, too!  A piece of pie or one big holiday meal won’t make or break a diet, 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 Margaret’s apple pie? Then plan to have some. Scope out your options before you dig in, and CHOOSE 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 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. You can have wine or cocktails any day.  Not only does alcohol 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? A massage? A hot bath? 15 minutes of quiet time with a good book? Having tea with an old friend? Plan in a variety of ways to relax

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.

Wishing you a happy and healthy holiday season!

Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Cheryl works with people to feel and look their best with a range of specialties, including Celiac Disease, digestive disorders, food allergies, , vegetarian and vegan diets, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

Happy G-Free Thanksgiving

Recipes

Happy almost Thanksgiving! I’m sure this is already on your radar if you’re gluten-free.

Thanksgiving tips:

It takes a little planning ahead to guarantee a great Thanksgiving. In many ways, it’s easier if you’re hosting, because you’ve already got the most familiarity with the diet. 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!clip-art-thanksgiving-turkey-free1 I love these tips from Shirley of GFE and from GF Jules.

Turkey:
Though it’s always good to check, the good news is that all plain, fresh turkey is naturally gluten-free. Again, that’s ALL plain, fresh or frozen turkeys. I know there are emails that go out every year about warnings of “hidden gluten” in the turkeys, but ironically, the turkey usually the easiest and safest part of the meal. For the past 5 years I’ve been looking, calling and asking around if any of the brands of un-stuffed turkeys have gluten, and I haven’t found a single one in all that time. If you’ve seen one, email me or leave me a comment below. So you do have to look out for stuffed turkeys, and you do want to look out for gravy packets and of course, the preparation of the turkey.

The only exception Tofurky, which has gluten, and some glazed hams DO contain gluten. As always, read carefully! I have a gluten-free turkey list, with has manufacturer contact info.

As always, there can still be risks in the ingredients used on or in the turkey, and cross-contamination always needs to be on your radar. You’ll need to talk to your host about:
* Preparation method: Broth used for basting, or even the butter used for basting. This also includes the kind of flour used if a turkey is cooked in a bag.
* Seasonings
* Stuffing in the turkey
* Cross contamination

Gravy

Many regular canned gravy and gravy packets are not gluten-free. Gluten-free gravy is available online, and Whole Foods, Trader Joe’s, Wegmans, etc. sell  some now. Even Mc Cormick’s has a gluten-free gravy packet that’s certified GF! Also, it’s pretty easy to make a simple gravy with gluten-free broth and cornstarch instead of wheat (and if corn is a problem for you, arrowroot can be substituted 1:1 instead).

Herb Gravy From Elana’s Pantry

My favorite gravy (paleo/starch free)

Gravy using Cornstarch from Simply Recipes or see this link for recipes.OLYMPUS DIGITAL CAMERA

Side dishes

There are lots of good options here. Green bean casserole (sub the french onions–Aldi’s and a GF version last year, or use almonds) or get creative–we do roasted green beans, 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, and they’re healthy and delicious to boot.

Here are some ideas to get you going:

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My Cranberry Fresh Fruit Relish

Crockpot Applesauce by Simply Sugar and Gluten-Free

Green Bean Casserole from Ginger Lemon Girl

Simply Tasty Asparagus from Celiac Family

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 gluten-free cornbread or pre-made bread crumbs.

Cornbread stuffing with roasted acorn squash from the Gluten-Free Goddess

The NY Times Blog had a G-Free Stuffing section with a few recipes

Dessert!

For many people (myself included!) dessert is the highlight of the Thanksgiving route. If you’d like to use your standard old-school recipes, you can easily make a crustless pumpkin or sweet potato pie or check out Whole Foods’ GF crusts. Even Pillsbury has a GF pie crust! Or, you can easily make a crust from crushed up gluten-free cookies, shredded coconut or almond meal. Apple crisps are also simple, too. And, of course, now with the GF Wegman’s or Betty Crocker mixes, a cake or brownies are pretty simple, even if they’re not traditional.OLYMPUS DIGITAL CAMERA

The Best Pecan Pie (one of my very favorites)

Sweet Potato Pie (vegan), pictured right here—>

Easy, Crustless Apple Pie from Gluten Free Easily

Super-cute baked apples from GF Jules

Ginger Lemon Girl’s Pecan Pumpkin Pie bars

Apple Crisp: simple, delish!

T Day Recipes:
It’s dangerous when someone asks about food while I’m hungry. Here are a bunch of  wonderful things that would make for an absolutely amazing gluten-free feast some of my favorite GF bloggers and around the web.

And as a bonus, the Happy Tart now has a bakery in Falls Church in addition to the Alexandria location, so it’s even easier to get a g-free pie without pulling out a rolling pin.low-fodmap-bars

For those of you who are low FODMAP, I just put together a list of new low FODMAP bars, some research and tips.

As always, wishing you and yours a joyful, peaceful and yummy holiday season.

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

Autumn Healthy Tips

Think outside the candy dishpumpkin-2016

Halloween is one of my favorite holidays. We grow pumpkins every year, and this year, the little guys did fantastically. Aren’t they cute?

As much as I love Halloween, I’m also a fan of balance, so more than a dozen years ago, I made the choice to stop giving out Halloween candy. A big part of it was that I really didn’t need or want to be staring at a bowl of candy the month prior and the month after Halloween. I know myself well enough to know if I see it, I’m much more likely to eat it. Instead, we gave away rubber duckies, mini-slinkies, yo-yos, and other small fun toys. My husband was initially not happy with my decision, and I was a little nervous, until my first trick-or-treater ran back to his dad and said, “Cool! A slinky!” One year, a group of girls even told my husband that she looked forward to the “rubber ducky house” every year.  Somehow, I resisted the opportunity to say I told you so.

There are plenty of good options for stickers, toys, rubber duckies, mini games or even temporary tattoos for children you know well. Amazon has a ton of fun toy assortments (glow in the dark fangs, anyone?) Oriental Trading Company has a wide selection. Another easily available non-food option is mini cans of Play-Doh, (g-free peeps, remember that Play Doh has gluten, so if you play, wash your hands very, very, very thoroughly!) Some are more expensive than candy, but it depends on how you halloween treatslook at it. When you average in the bag of candy you bought on sale in September (and ate), the one in mid-October (trust me, that one will disappear as well) and the one you have to run out at the last minute and buy, it evens out in the end.

One of my clients, Stephanie, got really creative and put together goodie bags of her own (above). She found the DIY approach was cheaper than ones she could buy. I predict they’ll be a hit!

Extra bonus–if you decide to go the non-food-treat option, Food Allergy Resource & Education (FARE) now has an interactive map so that children with food restrictions can find safe houses to visit and you can add your house to the map. The “Teal Pumpkin Project”, a new initiative for people with non-food treats to paint a pumpkin teal and put it on the doorstep, so children and parents know that safe options are available..OLYMPUS DIGITAL CAMERA

This isn’t a rant against candy, because of course I have great memories eating excessive quantities of candy on Halloween as a little kid. I fully trust there will still be more than enough candy to go around, even without my help. However, I’m a fan of treats when I really want them and will enjoy them, not eating treats because they’re sitting right in front of me and then *poof* where’d they go? You can also opt for healthier treats, like mini Larabars and mini Kind Bars, all fruit leathers, mini-packs of pistachio nuts, etc.

Also, if you do have children who are going trick-or-treating, it also may be worthwhile to have a plan for the excess candy. One method can be allowing children to sort their pile and choose a certain amount of candy they really want, and then bring the rest to a local foodbank, like the Capital Area Food Bank, or Food For Others.  to a group collecting candy to send to the troops, etc.

Fall recipes:

One of the things I love most about autumn is the beauty of the leaves. We’re not there yet, so the best is yet to come! The food is a close second! Here are some of my favorites:

  • Butternut Squash Bisque: The tastiest way to get vitamin A! A wonderful soup for the fall or winter. Allergen friendly with a dairy free option.OLYMPUS DIGITAL CAMERA
  • Hot Mulled Apple Drink: a favorite at our annual pumpkin carving party. It’s the perfect drink for a crisp autumn day.
  • Pumpkin Seeds: several variations on this classic snack.
  • Roasted Green Beans: So easy to get green beans this time of year. Yum yum yum!

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

G-Free October Tips

pumpkin-2016It’s hard to believe that Halloween is right around the corner when most of the leaves are green, but here we are. Because it’s been such mild weather thus far, our pumpkins are still alive and growing well!

Halloween can create more obstacles on on a gluten-free diet, so I have tips here on how to handle Halloween with food restrictions. I’m a big advocate for non-food treats for trick-or-treaters. It’s helpful both for your waistline, and it’s also a gift to have safe options for the many children with Celiac, gluten-sensitivity and/or allergies in your neighborhood. There are lots of fun options, like rubber duckies, slinkys, yoyos and other small toys, and you can list your house as a safe option for kids on special diets through the “Teal project”.  Bonus: you can save leftovers for next year. If you do choose the candy route, choose carefully–some candies that are normally gluten-free have wheat in the holiday versions.

“Made in a shared factory/shared equipment statements”
Over the past few years, these statement have been a major source of frustration and confusion for the gluten-free community. Because these are voluntary statements, it’s been difficult to assess the relative risk of these foods, and of course, the absence of a statement doesn’t mean anything, either. Most people see those as warnings of increased risk of gluten contamination, and allergy guidelines recommend removing those products, but according to a recent study, products with those warning statements are not useful for determining which products contain gluten or wheat.

Tricia Thompson of Gluten-Free Watchdog, Trisha Lyon and Amy Jones authored Allergen advisory statements for wheat: do they help US consumers with Celiac disease make safe food choices?  Surprisingly, in that study, foods with the allergen (made in a factory) statement warnings were less likely to contain gluten that packages that said nothing at all. It is a small study, but it’s an important conversation to have.

Most people I see are avoiding the “made in a factory” statements and instead choosing products without those warnings. At the very least, this provides a false sense of security.

So, best practices:wf-almonds

  1. Buy products with a gluten-free certification, such as through the GIG or CSA. This is especially important for flour and grain products.
  2. Buy products specifically marked “gluten-free”.
  3. Ask questions when you can, and email or contact the company. Manufacturers only go to the effort of labeling and testing for gluten if they believe it will influence the bottom line.
  4. Avoid all bulk bins, or situations with known cross contamination risk.
  5. Do monitor your Celiac antibody numbers yearly. They’re not perfect, but if they are positive, they’re an indicator of ongoing gluten consumption.
  6. Help advocate for change. FDA needs to do a better job and actually define those statements–or better yet, require companies to monitor and/or eliminate cross contamination with major allergens. We, collectively, can and should be doing better. So many people’s health is at stake.

Of course, ideally you also choose naturally gluten-free, unprocessed or less processed foods when possible.

Have a beautiful autumn.

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

Breakfast basics

Breakfasts:

For many, this was the first week of back-to-school, and getting back into a new groove. For the rest of us, it’s adjusting to different traffic patterns, and maybe different jobs and roles. As we all know, a nourishing breakfast is a good way of getting the day off right. I’ve got a variety of options below, from classic cereals to other options, too. Gluten-free? No worries, I have a list of gluten-free breakfasts here.

What do I consider a healthy breakfast? Mostly whole foods, less processed, little sugar, and a good source of protein, fiber and health fats. Most of these are pretty easy to find at local stores. Did I miss one of your favorites? Let me know.

Hot cereals/cooked grains:oatmeal

Cold cereals:

Making cereals healthier:

  • Add in some fresh or frozen fruit!
  • Add in ground flax or chia seed to increase fiber content.

Other classic breakfast options:

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  • Greek yogurt with fruit and chia
  • Eggs-Add some spinach, mushrooms, onions, peppers, etc.
  • Vitatop muffins--in the freezer section.
  • Garden Lites muffins <–these are pretty easy to find at many grocery stores.
  • Chia pods®--perfect with a dairy allergy/intolerance or for vegans, and you can make them at home, too.
  • Evol breakfasts
  • Omelet
  • Kefir and fruit. Good news for dairy-free peeps–it’s getting easier to find more options at Mom’s and Whole Foods.
  • Yogurt (or coconut or almond yogurt) and chia seeds and/or fruit
  • Breakfast smoothie: handful berries, some kind of protein (yogurt, protein powder) and a handful spinach or kale.

Harris Whole Health offers individual sessions and group classes to help people eat healthier and feel better! Cheryl works with people to feel and look their best with a range of specialties, including Celiac Disease, food allergies, pregnancy, breastfeeding, vegetarian and vegan diets, promoting great health and “whole foods” eating. Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

Grilling & Hydration

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Two of my favorite summertime themes are grilling and hydration. Here are some tips to keep you healthy:

Grilling:
Start off right and cover half of the grill with veggies. Peppers, onions, asparagus, zucchini, yellow squash, mushrooms…we even grill avocado and peaches from time to time!
Grilling and cooking on high heat causes the production of heterocyclic amine (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which can be carcinogenic.  Veggies and fruit don’t form these harmful compounds, only animal products do. The black char on foods may look and taste delicious, but it’s a not a great sign for health. Marinating can reduce HCAs over 95%, which is a sweet deal for something that tastes great.
Marinades can range from super simple to extremely elaborate. Generally, marinades are a combo of
·         some kind of fat
·         something acidic, like lemon or lime, vinegar, etc.
·         something savory or sweet, like soy sauce, OJ, etc.
·         something aromatic: parsley, sage, rosemary, thyme, (sing it with me!) basil, oregano, garlic, onions, hot pepper, etc.
Not only do marinades reduce HCAs, but most of the herbs do have a good range of antioxidants that offer other health benefits in addition to taste. Marinades also generally shorten the cooking time, so keep an eye out so nothing burns.
Notice that I didn’t mention grilling hot dogs. That actually isn’t an oversight. Studies found that there was no safe threshold for consumption of processed meats like hot dogs.

Hydration:
It’s so hot today I get dehydrated just looking out the window! Normally, the general rule is if you take your weight and divide that number in half, that’s approximately the number of ounces of fluid you need daily. On a scorcher like today, you’ll need more, and same goes for if you’re doing intense physical activity.
If you’re anything like me, drinking water can be a struggle, and getting in enough is an uphill battle. The good news is that a wide range of fluids count—from sparkling waters to tea to broth to coconut water. Even coffee helps some, but don’t overdo it!

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Many veggies and fruit can be a great source of hydration, including

  • Cucumbers
  • Lettuce
  • Zucchini
  • Radishes
  • Celery
  • Tomato
  • Cabbage
  • Peppers
  • Strawberries
  • Watermelon
  • Grapefruit
  • Cantaloupe

and my personal favorite for today, peaches!
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Wishing you a delicious and healthy summer

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

Celiac & Depression, DC GF Expo

OLYMPUS DIGITAL CAMERAIt’s been a busy month for me, between an intensive mindfulness practicum, teaching Mindful eating & Nourishment to grad students at Maryland University of Integrative Health,  and ongoing work on a training program through the Academy of Nutrition and Dietetics to educate nutritional professions across the US on Celiac disease & gluten-related disorders. I’m excited to have the honor to teach, and it will hopefully roll out in late 2016 or early 2017.

So this newsletter is short, but on a topic near and dear to my heart—Celiac disease and depression. At Digestive Disorders Week 2016 held at the end of May 2016, researchers presented new evidence that the majority teens with Celiac met criteria for major depressive disorder. Again, not just that some teens with Celiac have depression, but MOST. And major depressive disorder isn’t just your garden-variety of typical teen moodiness. Generally, it’s defined by symptoms that have a big impact on quality of life.

This certainly isn’t the first study that links mood issues with Celiac, but the first to show that they’re extremely common. That’s shocking, and should be a real call to action on screening for depression…especially for teens with Celiac.

Although this research is specific to Celiac and not gluten sensitivity more broadly, both Celiac and gluten sensitivity have been linked to both depression and range of other mood disorders in other studies, and this is a good overview.

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Coincidentally, it’s also that time of year for the annual DC Gluten-Free expo, which is June 12th, 2016. There are tons of gluten-free vendors, food, and a range of activities, Best of all, the funds support the Children’s National Celiac Center in DC. It usually sells out, so if you’re thinking of going, you might want to hop over and look for tickets ASAP. One of the unique aspects of the Celiac Disease Center at Children’s is their emphasis on the psychological needs of children and teens with Celiac, and they do have trained professionals on staff to provide this support. My understanding is that they are the first program in the country to have a pediatric Celiac center with a specific focus on mental and emotional health, which is pretty awesome.

I have no involvement in the programs at Children’s, but I’m a huge fan of their mission, and I believe we’re lucky to have a Celiac center in the DC metro area.

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