Category: Newsletters

Thanksgiving tips

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 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! 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 4 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:
* Broth used for basting, or even the butter used for basting
* 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

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

Side dishes

There are lots of good options here. Green bean casserole (BTW, Aldi has gluten-free French fried onions) 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:

Sides:

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.

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.

• Shirley of GFE has a roundup of 100+ Thanksgiving recipes, both her own and others around the web
• Gluten Free Homemaker has a wonderful roundup of recipes
• Food and Wine has a round up
• Food.com has their g-free T day faves
• Gluten-free Goddess updates her roundup every year, and has GF vegetarian recipes, too.
• Elana’s Pantry has a big Thanksgiving Roundup
• Gluten free Girl has an amazing roundup of recipes
• Celiac Family has a Thanksgiving Roundup from a variety of bloggers
• Simply Gluten and Sugar Free Healthy Holiday
• Celiac Princess
• About.com
• a older roundup from a variety of bloggers
• Jules GF had a Thanksgiving ebook that’s 50% off right now,

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.

I’m submitting this to the Gluten Free Recipe Fix: Thanksgiving edition hosted by Shirley of Gluten Free Easily & All Gluten-Free Desserts Lynn and Linda of Gluten-Free Homemaker.

 

 

As always, wishing you and yours a joyful, peaceful and yummy 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, 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. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

Think outside the candy dish…

Halloween is one of my favorite holidays. We grow pumpkins every year, like the one I’m holding in the picture, and the cute little pumpkins below.

…but I’m also a fan of balance, so about 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. Instead, we did rubber duckies, mini-slinkies, yo-yos, and other small fun toys. My husband was definitely 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 look 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..

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.

Fall recipes:

One of the things I love most about autumn is the beauty of the leaves. 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.
• 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.

Cheerios Recall

As many of you know, Cheerios started a big gluten-free launch, and there were concerns stemming from reports of several people getting sick. Cheerios announced a recall earlier today of 1.8 million boxes of cereal for undeclared wheat, and the affected lot numbers are in this press release so please do check your shelves. Or, of course, there are tons of other g-free breakfast options.

Think outside the candy dish…

Halloween is just around the corner! Although it’s one of my very favorite holidays because I love to see all the kids dressed up, about 10 years ago, I made the choice to stop giving out Halloween candy. Candy isn’t the only fun kind of treat, and I really didn’t need or want to be staring at a bowl of candy the month prior and the month after Halloween. My husband was definitely 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. G-free peeps, do remember that Play Doh has gluten. Some are more expensive than candy, but it depends on how you look 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.

This isn’t a rant against candy. Like everyone, I have great memories eating excessive quantities of candy on Halloween as a little kid, and I trust there will still be more than enough to go around without my help. There’s nothing wrong with that on occasion. I’m a fan of eating treats when I really, 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.

Tips for Enjoying Halloween with Food Restrictions

• Talk to teachers and friends 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 ‘legal’ for your child (and/or you) so that you can safely snack along the way. Some treats that are normally gluten-free or allergen free have different ingredients in the special holiday versions, so always double check.
• Stash safe bags of candy/treats at friend’s houses for your child.
• Have a trade in. Your child can trade the “problem” candies and treats for “safe” treats, or games, prizes, special outings, etc. You can either stash the “problem” candy somewhere out of reach, or donate it to the foodbank.
• 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.

Fall recipes:

One of the things I love most about autumn is the beauty of the leaves. 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.
• 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.

It seems totally unreal that it’s September, doesn’t it? I’m not quite ready for colder weather yet, but here we are.

So it’s a perfect time to think about breakfasts.  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.  As a dietitian, I look for breakfasts that are a good source of fiber and protein, and little or no added sugar.  There are great options from both the regular grocery store and more and more specialty products.

Cereals:

Highest in fiber and protein:

• Crunchy Flax from Enjoy Life
• Nature’s Path® Whole O’s
• Nature’s Path® Mesa Sunrise

Especially when it gets a little cooler, hot cereals can be a wonderful breakfast. You can cook up a big pot and have it all week, and they freeze well, too.

Cooked grains choices:

• Buckwheat (kasha)
• Millet
• Amaranth
• Teff
• Quinoa flakes
• Oatmeal (certified gluten free, of course)
• Bob’s Red Mill®: Mighty Tasty Hot Cereal and Creamy Buckwheat

Making cereals healthier:

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

Other options:

• Greek yogurt with fruit and chia
• Eggs-Add some spinach, mushrooms, onions, peppers, etc.
• Leaner, free-range sausage or turkey bacon
• Garden Lites muffin
• Artisan Bistro has several options
• Chia pods®
• Omelet
• Yogurt (or coconut or soy yogurt) and flax and/or fruit
• Leftovers!
• Breakfast smoothie: handful berries, some kind of protein (yogurt, protein powder) and a handful spinach

More and more, there are a wider range of cereal options. These are g-free, but they’re lower in protein and fiber than the ones above, so they won’t keep you as full:

• Grits, marked gluten-free
• Cream of rice marked gluten-free
• Puffed rice, corn, millet, etc. marked gluten-free
• Most Chex® Cereals (not Wheat Chex®)
• Kashi Indigo Morning
• Gorilla Munch®
• Buckwheat Flakes
• Rice Twice®

Did I miss any of your favorites?

I don’t have Cheerios on the list.  General Mill’s has declared that Cheerios is a gluten-free cereal; however, they are not following the “purity protocol” for growing gluten-free oats. Instead, they’re sorting oats at the end. While some batches seem to test below 20ppm, some have been higher. They also are testing “lots” versus individual boxes, which makes it easier to miss patches of contamination.

IMHO, it’s a dangerous precedent when a large company decides to make up their own rules for what they are calling gluten-free, and using a method that isn’t independently and rigorously verified to yield a gluten-free product.

Back to school? I’ve got tips for g-free kids here.

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.

Summertime fun, Cheerios chat & Alexandria office relocation

For many people, summertime is filled with picnics, outdoor adventures and travel. With a little planning, you can make sure to have fun and take care of your health, too.

Picnics and cookouts tend to work well for a gluten-free diet. Most grilled foods, like 100% beef or turkey burgers, hot dogs, chicken breasts, etc. are gluten-free in the regular grocery store, so you can coordinate with your host and ask about any marinades, or just bring your own food to grill. For vegetarians, grilled Portabella mushrooms, red peppers (my favorite) and veggie skewers work well. If your host is grilling buns, marinated meat, or anything else ‘glutenous’ in the same area, bring along aluminum foil to wrap your food and keep it safe from cross contamination. Just bring along your own bun, or in a pinch, use a lettuce leaf as a wrapper. It helps to carry a few little packets of condiments, in case there aren’t squeeze bottles of mayo or mustard. Green salads, fruit salads and watermelon are usually on the menu, and don’t forget grilled corn on the cob as a yummy treat!  Quinoa salads are wonderful in this weather, and are getting more popular. Ice cream, popsicles and frozen fruit bars are usually gluten-free, though it’s important to check the label because there are exceptions. Since these events are often potlucks, it’s easy to bring along a safe dish that you’ll enjoy.

Or, if you’re at home or entertaining, experiment with grilled fruit, like grilled mango, peaches or pineapple for a gourmet and simply elegant gluten-free treat!

News:

Cheerios has announced their cereals are now gluten-free…but before you get too excited, dig a little deeper. For the past few years, certified gluten-free oats have been available though a variety of companies. They are grown on special fields and batch tested. But Cheerios have opted NOT to use certified g-free oats, instead using a patented sorting process to separate out the *ahem* wheat from the chaff.

But but but…Gluten-Free Watchdog went to the facility and observed the processes and the testing. Some of the batches are well below the 20ppm limit to label as gluten-free, but a few were above, and one was way above. Also, the sampling is done on pooled samples (a large group) vs individual boxes, which makes it more likely to miss small patches of gluten contamination.

Of course, there are also a small group of people with Celiac that can’t eat oats, even certified gluten-free oats.

Long story short, at this point in time, I don’t feel comfortable recommending Cheerios to anyone with Celiac until they improve their testing system. A big company can and should be doing a better job.

Alexandria office relocation:

Time flies, and I’ve been seeing clients in Alexandria since 2007. Because of recent changes at that office and an upcoming remodel, I’ve moved my office space a few miles away to 5680 King Centre Drive, which is right off S Van Dorn in the Kingstowne area. I’m still also seeing clients in Fairfax, too.

Wishing you a beautiful and restful summer!

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.

Happy Summertime!

There has been a lot in the press about a new study showing that many probiotic supplements contain gluten, even probiotics marked gluten-free on the label. Some contain more than the 20ppm, which is illegal. Obviously there’s a lot of concern, and Columbia University’s Celiac disease program has declined to share a list of the problematic probiotics. I personally think that’s highly regretful, especially given the FDA’s inability to regularly monitor supplements unless there is a specific, reported cause for concern. If this is something important to you, I’d encourage you to support Gluten-Free Watchdog. As many of you know, GFWD tests products for gluten, and they are currently raising funds to test probiotics for gluten, too.

It got me thinking about the sources of gluten that are less obvious. Most gluten-free veterans know all about the usual suspects, like soy sauce, vegetarian “burgers”, communion wafers, etc. If you or a family member need a review of label reading and a roundup of the rules, check out this new article in Simply Gluten-Free Magazine. Here are some products that people sometimes overlook:

Chocolate:

Yes, chocolate.  It says on the Lindt chocolate bag that it contains barley malt, but when the truffles are individually wrapped and at the cash register, there’s no label to read. It’s easy to grab one without thinking.

And then there are companies like Godiva, which says directly on their website: “Does your chocolate contain gluten? ALL of our products including solid chocolate pieces may contain gluten. Any person with a gluten allergy should NOT consume ANY of our products.”

Well, fine then. There are a ton of gluten-free chocolate  fish in the sea….

Fudgesicles:

It’s summertime! Who doesn’t remember enjoying a fudgesicle on a hot day? Unfortunately many have malt powder. Since it says “malt powder” and doesn’t say “barley malt”, sometimes people miss it. Gotta say I love these from So Delicious, and I haven’t made the recipe from Elana’s Pantry yet, but plan to soon!

Tea:

Because clearly the remedy for tummy troubles is a cup ‘o gluten. Believe it or not, a tea called “stomach ease” has barley malt. Often we assume that tea is just tea. Remember to double check!

Vitamins: These are New Chapter Brand multivitamins, and they’re marked gluten-free. But…it says “Contains: Fermented soy and fermented wheat”. Huh? According to the FDA, “FDA is aware that sandwich ELISA methods do not adequately detect gluten in fermented and hydrolyzed foods. Because scientifically valid methods currently are lacking that can do so, we intend to issue a proposed rule on this issue.” To be clear, I don’t know if this product does or does not contain residual gluten. Until equipment can actually determine if there’s gluten in fermented foods, a product containing fermented wheat is a risk, and I recommend against it.

OTC medications

Do you read labels when you’ve got a migraine? Most people are lucky if they can see straight, much less read labels. Advil Migraine contains gluten per their website, and it’s a good reminder to read labels for your OTC medications BEFORE you actually need them…Glutenfreedrugs.com is a fantastic resource.

Oats:

According to the research, pure, gluten-free oats are usually tolerated. If the package doesn’t say “gluten-free”, it’s a no-go. Lots more on the oat situation here.

Look alikes…

And then there are all of those lookalike products that have gluten-free and gluten-full products, like Rudi’s, Mi-del, Amy’s, Dr. Praeger, Evol, etc. It’s really easy to grab the wrong one.

This is just a short list, these are absolutely not the only products that trip people up from time to time. What products have you found that are surprising sources of gluten?

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, 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

In honor of Celiac disease awareness month, I’m highlighting a few of my favorite things—including info on jicama and info (and a coupon!) for the 2015 Washington D.C. Gluten-Free Expo, which is coming up in June.

Jicama is one of my favorite raw veggies, and it often flies under the radar. It’s common in Texas and Central America, and always seems to make an appearance around Cinco de Mayo, although you can often find them year-round in Central American or Asian Markets. It’s a tuber and kinda funny looking, but don’t be fooled…inside is a crunchy, juicy veggie, which is perfect for scooping up dip. You can also slice it thinly with a mandolin and it makes a naturally gluten-free wrap. I love it for the taste, but also appreciate that it’s a great source of fiber, which most people are lacking on a gluten-free diet.

So…get a jicama without blemishes or soft spots. Refrigerate it after buying if you’re not going to use right away. Cut off the top and bottom, so it sits flat, and then peel it like you would an apple…

And slice!

Jicama is great with lime, salsa, or guac.

You’re welcome.

And while we’re on the topic of Cinco de Mayo and great things to dip with jicama, I’d recommend on of my very favorite recipes–Salsa-mole–a cross between salsa and guacamole, of course.

2015 Washington D.C. Gluten-Free Expo:

June 7th, 2015 is the annual DC Gluten-free Expo at the Doubletree Bethesda Hotel. The Expo benefits the Children’s National Medical Center Celiac Disease Program in DC. Personally, I think it’s a great program and a wonderful cause, and I really appreciate how much CNMC has done to provide comprehensive, integrative care for children, teens and their families with Celiac disease in the DC Metro Area. Or, of course, you could go to the Expo because you get a ton of yummy food and free samples. Your call!

Join Children’s National Health System’s Celiac Disease Program for the 2015 Washington D.C. Gluten-Free Expo on June 7, 2015 at the

The Expo will feature an exhibit hall with more than 70 gluten-free vendors from across the globe! Each vendor will provide samples and/or sell their products. In some cases, the vendors will offer large discounts to purchase products at the event.

Cheryl’s note: this is not a sponsored post from CNMC and I have no vested interest, financial or otherwise. I’m just a fan of the Celiac programs at CNMC.

Quick odds and ends:

Trader Joe’s now carries fresh(!!!) gluten-free breads. This pic is from the Fairfax store, and it’s cheaper than most GF breads.

NY Times just had an article on new drug therapies for Celiac and non-Celiac gluten sensitivity.

NFCA has a new campaign about talking to family members about Celiac disease.

Care2 just featured some of my suggestions for G-free family meals

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, 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 New Year!

Often January is a great time to take inventory of habits and see what fits…and see what to recycle. Here are some of my favorite suggestions for living well on a gluten-free diet.

• Unleash your inner rabbit: find ways to get at least one vegetable or fruit with every meal—5-9 servings a day.  That can be as easy veggies in your morning omelet, a veggie soup and a salad with lunch, yogurt and berries for snack and 2 servings of veggies along with dinner.
• Choose whole (fresh, frozen or dried) vegetables and fruits over juices, which have most of the fiber removed.
• If tolerated, include legumes (i.e., dried beans and peas) with your meals regularly; increase your intake of these foods gradually to limit gas. Not only are meatless meals better for the environment, but beans feed good bacteria in our gut.
• Drink up!  8-10 glasses a day are important to stay hydrated, especially when you increase the amount of fiber you eat. Tea and broth can be great alternatives to water.
• Include nuts and seeds daily or at least several times a week, which also contain monounsaturated fats and can help control blood cholesterol levels.
• Go for healthy fats. Increase the amount you eat of fatty fish, like salmon, trout, flounder, sole, sardines, etc.
• Make your grains whole grains, and experiment. Wild rice, quinoa, and buckwheat are easy to find, and sorghum, millet, teff and amaranth can be a fun new adventure.
• Move it. Exercise helps our cardiovascular health and lowers sugar, and benefits our mood, concentration and joints as well.
• Use healthy oils in cooking and baking. Eliminate trans fats at all cost.
• Limit all sweeteners–I’ve never had to tell a client they need to eat more sugar for good health.
• Take care of yourself. This includes sleeping well, reducing stress, and doing things you enjoy. You’re worth it!

Need more inspiration? Here are a handful of my favorite gluten-free cookbooks from the last year or two that are both delicious and promote good health:

• The Whole Life Nutrition Cookbook or Nourishing meals
• The Blender Girl
• The Healthy Gluten-Free Life
• Paleo Cooking from Elana’s Pantry
• 365 Slow Cooker Recipes

News:

• I’m honored that Living Without Magazine featured my suggestions on gluten-free weight loss in this month’s issue.
• If you haven’t seen it, check out Consumer Report’s section on gluten-free eating.
• I’m doing a giveaway and review of Jules’ All-purpose GF flour and Cornbread mix on my blog. Hop on over to enter to win!

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, 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. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

• Holiday G-Free Dessert Recipes
• Giveaway
• Local Events & News

Wow, December has really flown by, and it’s so easy to get swept away sometimes in the holiday swirl.

For many people, the holiday season is one of the most challenging times to be gluten-free. I’ve highlighted some of my favorite tips for staying SANE and gluten-free here from Simply Gluten-Free Magazine. 

Of course, this time of year is pretty much  about desserts, yes? 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 gluten-free.

Remember, these foods are only GF if you use GF ingredients. And as always, check labels to avoid surprises.

There’s a range of allergy-friendly, grain-free, low sugar and completely decadent options, but 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.

• Baked apples
• Candied orange peel (DF, EF, SF, NF)
• Caramelized bananas or Bananas Foster
• Candy canes! Dipped in (dairy free) chocolate or plain (DF, EF, NF)
• Chocolate bark (DF, EF)
• Chocolate mousse (NF)
• Christmas pudding/plum pudding
• Crème brulee (NF)
• Cheesecake-use any gf cookie crumbs for the crust, or do a crustless cheesecake (NF)
• Chocolates: make your own with a mold or buy
• Chocolate covered: strawberries, cherries, almonds, cashews, hazelnuts, etc. (can be DF or NF)
• Clementines (DF, EF, NF)
• Clementine cake (DF)
• Custard (NF)
• Dessert soufflé
• Dried fruit (DF, EF, NF)
• Divinity (DF, NF)
• Flan
• Flourless tortes
• Fondue, using chocolate and a variety of fruit and GF cookies (DF*, EF, NF)
• Fruit crisp (any gf flour or quinoa flakes for topping) (DF, EF)
• Fruit and whipped cream (EF, SF, NF)
• Fudge (EF)
• Gelato
• Hard candies (DF*, NF*)
• Hot chocolate (EF, NF)
• Ice cream/frozen yogurt (check labels!)
• Jello (DF, EF, NF)
• Macaroons
• Mango with sticky rice (DF, EF, NF)
• Marshmallows (DF, NF)
• Meringue cookies (DF, SF, NF)
• Marzipan (some say glucose derived from wheat, so beware)
• Nut or seed brittle (DF*, EF)
• Panna Cotta (EF)
• Pavlova (meringue cake) (DF)
• Peanut butter cookies (DF) or a nut free, sunbutter cookies
• Poached pears (DF, EF, SF, NF)
• Popcorn clusters or caramel corn (EF)
• Popcorn cake (EF)
• Pralines,<–this version is dairy free (EF)
• Pumpkin seeds (DF, EF, SF, NF)
• Pudding
• Pudding pie with almond or cookie crumble crust
• Rice pudding ( EF, NF)
• Rice krispie bars using puffed rice or gluten-free rice Krispies (EF)
• Roasted chestnuts. (DF, EF, SF) Not quite dessert, but an amazingly seasonal yummy snack.
• Sorbet (DF, EF)
• Toffee (EF)
• Truffles (EF)
• Watermelon (DF, SF, EF, NF)
• Zabaglione

dairy free (DF), egg free (EF) and soy free (SF), NF (nut free) *=check labels

Not that these are healthy by any stretch of the imagination, BUT Martha Stewart has a slideshow and recipes of 40 holiday candies, all of which (at a quick glance) are GF. Of course, you need to make sure the chocolate is GF, 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.

Oh, right, and there’s holiday food, too. I’ve got a G-Free Turkey and Ham list for 2014.

Local Events & News:

• My fellow nutrition professionals: for the month of Dec, my gluten-free handout set will have a special bonus for the holidays–an added handout on a gluten-free vegan diet.
• DC Area Metro Celiac OrganizationMeeting Date: Saturday,  December 6, 2014 from 2:00 pm – 4:00 pm at the Tenley – Friendship Heights Library.The topic will be “Navigating Through the Holiday Season Gluten-Free.” 2nd annual Gluten Free Cookie Exchange. Click HERE  to find out the details about the cookie exchange and how to participate! 
  
• Consumer Reports has a fascinating article about eating gluten-free in their Jan ’15 issue. The section on rice was very well done and has important info.
• I’m submitting this abundance of goodies to Gluten Free Wednesdays. GFW is co-hosted by Shirley of gluten free easily, Linda of Gluten-free Homemaker,  and Lynn of Lynn’s Kitchen Adventures.

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, 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.

 

October through December is probably the hardest time of year for balance around food. Some days, it seems 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, grapefruits 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 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 chocolate cake one day 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 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.

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.   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? 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.

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, 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. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.