Happy Celiac disease Awareness Month! To celebrate, let’s talk about how to eat gluten-free and healthy. Skip down for info on the 2018 GF Expo.

Gluten-free and Healthy

Going gluten-free can be a big turning point to greater awareness and eating healthier.  All of a sudden, people need to start reading labels, and many begin to wonder why there are all of these ingredients they can’t pronounce and why high fructose corn syrup seems to be in everything.  Or maybe after years of eating anything and staying slim, the pounds have started creeping upward, or blood pressure, blood sugar or cholesterol numbers are moving in the wrong direction.

Are you getting the nutrients you need?

Nutrition is important for everyone, but particularly for people who have food restrictions.  While a gluten-free diet is absolutely necessary for everyone with Celiac Disease, there’s an abundance of highly processed, sugary foods out in the gluten-free aisle—often even more than conventional foods.

Years ago, the Food and Drug Administration realized that many people weren’t getting enough vitamins like thiamin, riboflavin, folate and iron.  So they added a variety of nutrients to the foods supply in everyday foods like flour, bread, pasta, cereal, etc.  However, gluten-free breads and cereals are considered specialty products, and very few are enriched with these vitamins.  Not only that, but many gluten-free breads are filled with things like tapioca, potato and cornstarch to give a light texture, and these foods often are high in carbohydrates, but lower protein, vitamins and minerals.  So when people switch from eating regular packaged foods to eating gluten-free processed foods, they don’t realize that they’re actually eating a lot fewer vitamins, minerals and fiber and usually more calories, too.

This is not inevitable! The good news is that that many healthy foods are naturally gluten-free, like fruits, vegetables, beans, many whole grains, nuts, seeds, and plain fish and poultry.

Also, for many people, untreated Celiac disease leads to nutrient deficiencies.  Absorption of many nutrients happens through the villi in the small intestine.  When these villi are damaged and flattened, fewer nutrients are absorbed.  Because of this, people recently diagnosed with Celiac may even need more nutrients to make up for this.  Iron, B vitamins, Vitamin D, calcium and magnesium are particularly important.

It’s awesome that there are now gluten-free brownies, donuts and beer. But just because they are gluten-free does not automatically mean good for you!  Often in the beginning, people want to try anything that’s gluten-free, and are just focusing on getting through the day.  The focus is on finding replacements for old favorites and learning all of the new rules.  That is definitely a great short-term strategy but it’s only the first step!

Here are some suggestions to make your diet healthier:

• Go for healthy fats. Increase the amount you eat of fatty fish, like salmon, trout, flounder, sole, rockfish and more.
• Calcium is key! This can be from Greek yogurt, cheese, or milk, or if you avoid dairy, choose sardines, collards or turnip greens, beans, nuts, etc.
• Switch to a GF baking blend using sorghum, garbanzo beans, almond or coconut, brown rice or other whole grains.
• Have fruit or vegetable with every meal—5-9 servings a day.  That can be as easy as an orange with breakfast, a veggie soup and a salad with lunch, dried fruit for snack and 2 servings of veggies along with dinner.
• Include legumes (i.e., dried beans and peas) with your meals regularly; increase your intake of these foods gradually to limit gas.
• Drink your water!  8 glasses a day are important to stay hydrated, especially when you increase the amount of fiber you eat.
• Include nuts and seeds several times a week, which also contain monounsaturated fats and can help control blood cholesterol levels.
• Find a way to reduce stress: acupuncture, meditation, deep breathing, talking to a friend, dancing, walking the dog, or whatever works for you. This under the umbrella of nutrition, because most people don’t reach for Brussels sprouts when they get stressed.
• Use healthy oils, like olive, avocado, etc. and eliminate trans fats.
• Limit sugar and high fructose corn syrup.
• Take care of yourself. This includes sleeping well, reducing stress, and doing things you enjoy.  You’re worth it.

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And, it’s about that time of year! Don’t miss the 2018 Washington DC Gluten-Free Expo and Education day, which is on June 10th! Learn more and register today at www.dcglutenfreeexpo.com

The expo sells out every year and it’s to benefit a wonderful cause–the Children’s National Medical Celiac Disease Center.

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

Gluten-Free Springtime…almost

Spring is here. Really. Sooner or later, even if it doesn’t seem like it this week! Although the snow can be a great reminder about emergency preparedness. Do you have 3-5 days of non-perishable gluten-free foods if you need it? Because you never know…

Passover:
Passover isn’t here until March 30th but many of the products are already appearing in a wide range of grocery stores. Not all Passover foods are gluten-free, but many are, and there’s a much wider selection than usual at the grocery store. This can be a good time to stock up on GF cakes and mixes, cookies, macaroons, “bread” crumbs and supplies like potato starch. As an added bonus for people with multiple restrictions, most Kosher for Passover products contain no corn or soy products, either. More here

From a gluten-free perspective, possibly the best part of Passover is AFTER Passover, when all of the great gluten-free goodies are on sale! Passover ends April 7th, so mark your calendars, because the word has gotten out in gluten-free circles and the mad rush is on.

BTW, there’s always a mad rush to find the “matzo style crackers” that are GF. I saw them today at Whole Foods in Springfield…

Passover recipes are here, and thanks to Moment Magazine for sharing some of my thoughts on a gluten-free Passover, and some great recipes, too.

News & gut health roundup:

• A new article came out this month, suggesting that accidental gluten contamination may be more common than many people with Celiac realize. The study analyzes stool and urine peptides from a little under 200 adults and children with Celiac to estimate gluten consumption. Basically, what the study found is that on average, people who reported eating a gluten-free diet were eating potentially unsafe levels of gluten. That doesn’t even include people who intentionally or knowingly go off the diet. The researchers conclude that this accidental gluten may be linked to symptoms and/or intestinal damage. Unfortunately, the article does not go into the likely sources of accidental gluten. If you’re curious to read more, the abstract is here.
• The Canadian Celiac Association weighed in on the NIMA sensor. In a nutshell, their concern is that it might give people a false sense of security, and they recommend against it.
• Know someone with nerve pain related to gluten sensitivity? A new study showed that people following a strict gluten-free diet were almost 90% less likely to have nerve pain. It’s fascinating because some people assume gluten only affects the gut.
• Take a purple pill? Some studies show PPIs for reflux aren’t risk free. Everyone is going to need different treatment plans, but looking at diet and lifestyle is often a sensible starting spot.
• A new study shows that Splenda may affect gut bacteria, and this might cause increase risk for people who have relatives with IBD, or increased genetic risk.
• People taking VSL #3 for Ulcerative colitis, VSL has changed formulation in the past year, and the new strains aren’t physiologically the same as the ones that were studied for UC.
• Low FODMAP? I’ve updated my products list lately.
• Gluten-free & More Magazine covered a happy, healthy gluten-free pregnancy and shared some of my tips.
• Traveling around the world? Gluten-Free Globetrotter shared a great list of apps.

Classes:
I’m teaching a workshop on living gluten-free at City of Fairfax Regional Library on 4/22/18 from 1:30-2:30pm. It should be fun, and I hope to see some friendly faces!

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, 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 February! There’s been so much interesting news in the gluten-free world that this month’s newsletter is devoted to new research and developments of interest to the Celiac and gluten-free community.

Finally! The FDA has issued draft guidance on gluten in medications, and the comment period is open now. In short, currently there are no specific rules for labeling gluten in medications, and gluten (or wheat, more specifically) may be used as a filler or excipient without being clearly labeled. “We encourage drug manufacturers to have accurate information about their products’ gluten content available so they can respond to questions from consumers and health care professionals. Manufacturers should pay attention to possible sources of gluten in their products, consider specifications when appropriate, and consider the impact of changes in ingredient sources or formulations on gluten content.” Full statement here

Note: the FDA is proposing suggestions or recommendations for manufacturers, which means it’s not enforceable. But it is still a start! I’m glad to see it because this has been a long time coming—I presented to the FDA in 2011 and it was definitely not of interest then.

Want to comment on this draft guidance? https://www.regulations.gov/document?D=FDA-2017-D-6352-0002

Speaking of comment periods, the FDA petition on enforcing current gluten labeling regulations is only open until Feb 19th. More here.

A new study suggests that cardiovascular diseases and complications are more common in people with Celiac, and recommends more aggressive screening.

The debate rages on the ideal time to introduce gluten to infants. A new study shows that later introduction may raise the risk of type 1 diabetes. In a nutshell, the TEDDY study follows children at high risk of type 1 diabetes. There’s a lot of overlap here with genes for Celiac. For these infants, introduction of gluten before 4 months led to less autoimmunity than intro 4-9 months, or after 9 months. The study was prospective, which is generally a plus, but they also didn’t look at the quantity of gluten introduced, which may be relevant. Previous studies have shown the opposite of this effect, and all current guidelines recommend introducing all foods after 4 months. Hopefully further research will give us a clearer direction.

…and a podcast on children from a few weeks ago, and factors that affect risk of developing Celiac

For those of you who are low FODMAP, or just craving a sweet and delicious treat, try these Maple Spiced Nuts. They’re a long-time favorite of mine.

And a few of my favorite gluten-free Valentine’s day treats.

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, food allergies, vegetarian and vegan diets, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals and feeling great!  Email or call 571-271-8742. 

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

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

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

By now, there are recipes for just about every holiday staple imaginable. But…some of us aren’t all about mixing 5 different gluten-free flours and whipping out the xantham gum. I’ve collected a list of NATURALLY gluten-free desserts over the years—tried and true recipes that aren’t specialty cooking, but just happen to be marvelously, naturally gluten-free.

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

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

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

• Baked apples or apple roses
• 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 Honey Mint Cups
• 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) Of course, they’re more festive when dipped in chocolate 😉
  
• Clementine cake (DF)
• Custard (NF)
• Dessert soufflé
• Dried fruit (DF, EF, NF)
• Divinity (DF, NF)
• Flan
• Flourless tortes (use a dairy free version of nutella to make this low FODMAP), and watch portions!
• 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–or hot vanilla! (EF, NF)
• Ice cream/frozen yogurt (check labels, especially for malt!)
• Jello (DF, EF, NF)

  

• Macaroons
• Mango with sticky rice (DF, EF, NF)
• Marshmallows (DF, NF)
• Marzipan (some say glucose derived from wheat, so beware)
• Meringue cookies (DF, SF, NF)
• Mint Chocolate Egg cream (DF, EF, SF, NF) and low FODMAP
• Nut or seed brittle (DF*, EF)
• Panna Cotta (EF)
• Pavlova (meringue cake) (DF)
• Peanut butter cookies  or a nut free, use sunbutter (DF)
  
• Peanut Butter Fudge (DF, EF, SF)
• 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 (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

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

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

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

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

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

More recipes from around the web:

• A roundup from the Food Network of Holiday Favorites
• A roundup of  gluten-free favorites on GFE & Gluten-free Homemaker
• Holiday appetizers from Gluten-Free Easily
• Gluten and grain free options from Genius Kitchen
• The Dec 2017 issue of Simply Gluten-Free  is online and in stores. It has many beautiful recipes!
• Cookies & desserts from Elana’s Pantry
• 25 Christmas cookies from Only Taste Matters
• 20 Gluten-Free recipes from The Kitchn
• Jules Shepard hosts a g-free cookie swap, where you can get a ton of ideas, or enter to win prizes. Or you can just ogle the pictures. 😉
•  50 gluten-free & grain free holiday desserts from Gormande
• G-Free Kid has a PDF of holiday favorites
• Some Paleo Christmas treats from Paleo Parents
• Gluten Free Girl and the Chef has a great selection of cookies
• A gargantuan Home for the Holidays from GFE and many  others
• Simply Sugar and Gluten Free Christmas recipes
• 25 days of Christmas from Gluten Free Easily
• Celiac Family’s Favorites
• Gluten and Dairy free Holiday tips from Gluten Free Goddess
• Christmas Cookie Roundup (from my cookie exchange)
• Christmas cookie roundup from Ginger Lemon Girl & I’d also recommend her GF 101 Cooking e-book!

Wishing you a peaceful & joyful season!

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

We’ve just made it through T-day recipes and Christmas candy is all over at work and play. It’s easy to feel like our main form of exercise is usually moving the fork from the plate to our mouths. Here are some ways to enjoy the spirit of the season and favorite holiday foods, while staying healthy, too.

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

Cheryl Harris, MPH, RD is a Registered Dietitian Nutritionist and Certified Wellcoach in Fairfax, VA.  She helps people with a range of dietary issues, including Celiac Disease, digestive issues, food allergies, vegetarian and vegan diets, preventing diseases and “whole foods” eating. Let’s get you on your way to achieving your goals and feeling great!  Email or call 571-271-8742. 

As some of you remember really well, it was a huge undertaking to get gluten-free labeling regulations passed by the FDA. Although they were due out in 2008, they didn’t see the light of day until public pressure and a big cake happened in 2014.

There are more than a few problems with the regulations, but a big one is that they’re simply not adequately enforced. So, Tricia Thompson of Gluten-free Watchdog and local g-free superstar, Kaki Schmidt put together a formal petition to the FDA to have the existing rules enforced.

WRITE TO THE FDA AND LET THEM KNOW THIS IS AN ISSUE YOU CARE ABOUT! The bigger the response, the more likely that the gluten-free community will get the changes we’re asking for.

The link to comment is here. Although the comment period is open until 2018, the sooner people write in, the better the chance of a result.

Please keep your comments focused on the request of the petition, which is facial misbranding of gluten-free products. Facial misbranding is when an item is marked gluten-free, but contains an ingredient not permitted under FDA’s gluten-free ruling, such as barley malt or barley malt extract, or wheat that isn’t specifically marked as specially treated wheat starch, etc.

Our request is that the FDA provide a mechanism for easy, online reporting of these problems, and warning letters to the manufacturer within 30 days.

Please don’t comment more broadly on larger issues that affect the gluten-free community, like labeling of oats, restaurants, etc. because those aren’t the subject of the petition, and ideally we tackle one problem at a time.

Quick takes:

• Worried about g-free people in Houston? Consider donating money or supplies: https://www.nationalceliac.org/ and http://celiaccommunity.org/2017/hurricane-relief/
• And get your own pantry stocked with shelf-stable gluten-free foods for a natural disaster. It can happen anywhere, and it never hurts to be prepared.
• Want g-free breakfast options for back to school? Here are some great options.
• Want to learn more about mindful eating? Catch a livestream of me on Sept 15^th. The link will be up here soon!

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.

Gluten-free beer
Mindful eating class
New low FODMAP products at Wegmans!

Happy sort-of-Springtime! In honor of St. Paddy’s day, let’s chat about gluten-free beers.

There have been gluten-free beers on the market for quite a few years, and they’re made from non-gluten containing grains like sorghum or rice. But there was a huge fuss and a lot of excitement when manufacturers announced that they had figured out how to make a beer with barley, and then go through a special process to remove the gluten fragments in order to make it safe for people with Celiac disease or gluten sensitivity. They even tested these special “gluten-removed” beers with state-of-the art testing equipment, and they came up clean.

Sounds spiffy, but here’s where it gets fuzzy, even if you haven’t had a few. The normal tests for gluten are generally not designed for fermented foods like beer. During fermentation, some of the strands of protein are broken down into their parts, also known as amino acids. The ultimate goal here is to figure out if the amino acid sequences that are toxic to people with Celiac are still present in the beer. The essence of the debate is not if the tests give the answer of zero, but whether the tests are actually looking at something meaningful, and can accurately assess the presence of these harmful fragments.

A new small 2017 study done by the Gluten Intolerance Group showed that 1/3 of the blood samples of people with Celiac disease may still bind inappropriately to the protein fragments to the barley fragments.

The powers that be in the U.S. and Canada still have doubts on the safety of these gluten-removed beers. The U.S. head honchos in charge of booze, also known as the Alcohol and Tobacco Tax and Trade Bureau, have required disclaimers such as: “Product fermented from grains containing gluten and [processed or treated or crafted] to remove gluten. The gluten content of this product cannot be verified, and this product may contain gluten;” or “This product was distilled from grains containing gluten, which removed some or all of the gluten. The gluten content of this product cannot be verified, and this product may contain gluten.” They released a statement in that specifically states the beers can’t currently be labeled gluten-free without the disclaimers, because it’s confusing and misleading to consumers.

So … I know many people see these beers and assume they’re safe. Until or unless we find out otherwise, I do encourage my gluten-free clients to steer clear of the “gluten-removed” beers, and instead choose other alcohol or beer from non-gluten containing grains. There are a bunch of truly, 100 percent gluten-free beers on the market, including Redbridge, Bard, New Grist, Green’s, New Planet and more. Locally, Total Wine seems to be the best spot to get a good selection.

And stay tuned! Studies are ongoing.

Mindful eating class:
Want to see how eating mindfully can help your health? Join me March 25th @11am for an hour-long workshop in Fairfax, an learn some simple strategies to get started. Register here.

Calling all nutrition pros: I’m teaching on Food Allergies & the new 2017 guidelines for food introduction on March 14th from 3:30-5pm. More info here, and to sign up see Dietitian Central.

Are 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.

• Winter Weather & Emergency Preparedness
• News/Valentine’s Candy Link/Recipe

I recognize it’s been a mild winter, and boy am I grateful, especially when I think back to last year! I realized I haven’t done a newsletter on winter weather/emergency preparedness in 5 years, so it’s about time.

It’s always a good idea to make sure you have week’s supply of gluten-free food for emergencies. The time to get ready isn’t the few days before when everyone and their mother is at the grocery store and the stores are a zoo. And, of course, in the case of a natural disaster or weather issue, it will likely be difficult to find gluten-free options at shelters or from food banks, like we saw with Hurricane Sandy years back.

Do you have a 3-5 day day food supply as FEMA recommends? And what if you had to make it 2 weeks? I’d have enough food for 5 days because I have latent squirrel genes, but 2 weeks would be pushing it.

So here are some ideas. Some require hot water or a manual can opener.

Ready to go meals: (all are available online and locally, too)

• GoPicnic has a variety of easy, ready to eat options
• Tasty bite: a variety of bean dishes in pouches. Marked gluten-free
• St. Dafour has some ready to eat meals.

These require heating:

• Gluten-free emergency kit

Gluten-free meal-ish replacements:

• Canned beans Eden Foods Beans
  Eden is tested for gluten and BPA free, too)
• Canned chicken
• Canned salmon (bonus for ones with a pull top lid! Trader Joe’s has easy open ones, too)
• Canned tuna
• Canned soups and stews (a few brands that label as gluten-free are options from Progresso labeled g-free, Amy’s Soup labeled g-free, Pacific foods, Dinty Moore Beef Stew or select Dinty Moore microwavable cups)<–these are all pretty easy to find at local grocery stores.
• Dr. Mc Dougall’s has some “just add water” gf soups
• Canned veggies: canned tomatoes, corn, green beans.
• Jarred veggies: roasted red peppers, pickled veggies including pickles
• Condiments, ideally in little packages of mustard, mayo, etc.
• Jerky bars like Epic (complete disclosure–I really enjoy the turkey bars, but some of the other flavors…not so much)
• UHT (shelf stable) milk
  or milk alternatives
• Nut Butters or squeeze packs

Starches:

• Cold cereal—So many to choose from!
• Just hot add water G-free oatmeal packs
• Ready to eat rice, wild rice and quinoa packets, such as Trader Joe’s, etc. Caution on Uncle Ben’s—some contain wheat.

Snacks: I’ve got a gluten-free snack list with bars here, with other “snacky stuff”

Sanity savers:

• Gluten-free chocolate
• Cookies—consider stashing a 2 pack of a gluten-free brand, like Pamela’s, Enjoy Life, etc.
• Hot cocoa
• Tea
• Wine

DOUBLE CHECK THAT EVERYTHING IS GLUTEN-FREE!

It’s also worthwhile to think about

• water
• medications
• food for your furry, feathered or finned friends
• other necessities.

A camp stove, matches, a sterno, generator, etc. will come in handy, too. For other, more general preparedness resources please see the FEMA website.

I also keep an “emergency pack” of Larabars, Epic bars and nut butters in the trunk of my car for when I’ve forgotten or dropped my lunch. It’s rarely needed, but comes in handy for sure!

News & Recipes:

• Valentine’s day candy list
  here, updated for 2017
• This month’s issue of Gluten Free Living shares my tips on Mindful Eating on a gluten-free diet.
• Need a delicious dip for Superbowl Sunday, or any day, really? Salsa-Mole, a cross between salsa and guac is one of my very favorites.
• Gluten Free Watchdog issued a warning on Tenera Teff for gluten contamination. So if that’s a brand you use, stop.
• This time of year, we simply can’t get enough vitamin D from the sun. Do make sure you’re supplementing appropriately.

Did I miss one of your favorites? Email me. I love how many more options we’ve got now.

Wishing you a safe and warm Wintertime!

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’s that time of year where we resolve to start exercising, eating right, drinking more water and using more recycled bags to the store. I’m sure many of you have set resolutions or even goals. But it’s also the time of year where we start to realize making changes is easier than finding a way to make those changes stick. As a nutritionist and coach, I’ve seen such a range of experiences in my clients, and here are a few things I’d encourage you to consider.

1. Why is this super-wonderful new habit really important to you now?

Knowing your motivation is a powerful thing, and can help you build in structure to stay focused on what you value most. When I see clients, one my first questions is what they’re hoping to accomplish. When the answer is “Because Dr. So and so says so” it’s a big red flag and we have to dig deeper and develop personally meaningful goals.

2. What is your baseline?

Often we don’t have a good sense of our current habits. Many people report eating veggies every day or only occasionally going on a Starbucks run, but when they record their food for a few weeks, it becomes clear that the reality is quite a bit different. I definitely recommend keeping track of food, exercise or other habits, either on pen and paper, on a website like www.sparkpeople.com or www.nutritiondata.com or on an app like My Fitness Pal or Lose it. In fact, tracking your food is one of the top recommendations from the National Weight Control registry.

3. How much are you eating?

We live in a super-sized culture, and almost all of us fall prey to the ginormous sizes we see all around us. Studies show that everything from portion sizes to plates to colors or even names of food dramatically change our intake, and often small tweaks can significantly change our behaviors. If you haven’t read Brian Wansink’s Mindless Eating, it’s a fantastic read with a nice mix of research and easy tools to incorporate in your daily routine

4. Are you paying attention when you eat?

I know it may sound silly, but most of us live pretty distracted lives. If we’re not paying attention to our life, we’re missing out on the fun! It’s easy to eat while checking email, watching TV, or even driving, and that cuts down on our awareness of portion and on our enjoyment of food. When we’re eating mindfully, we’re much more aware of hunger and fullness, and it’s much easier to stop eating because we’re full than because we’re only allowed a certain amount. Additionally, mindfulness has a huge range of health benefits, from improving depression, to blood pressure, to immunity to diabetes and much more. I’ve got a lot of the research on the benefits of mindful eating here.

5. How’s your stress level?

It’s rare I find that people start craving cauliflower under stress. Yes, some people lose weight when they’re stressed, both most people gain. More importantly most of us have a harder time keeping healthy habits together when stressed. Maybe that’s not getting enough sleep, eating too much sugar, too much alcohol, working too hard…the list goes on. Make sure to plan in enough movement, adequate sleep, hydration, stress management, connection, sunshine (even if that’s just through a light box) , sources of fun and joy into your life. Fortunately, I have a furry friend who reminds me when I’m working too hard.

6. Do you have support? Generally, healthy habits take a village. It’s easier to get up on those cold, dark mornings when you’re meeting a friend or you’ve got a four-legged friend who wants to go for a run. It’s critical to build support for yourself, either in person or online for a sense of accountability.

Wishing you a happy and healthy new year,

Cheryl