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Healthy Habits that Stick

 

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. 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” or “I know I really should” or “It would make XXX happy” 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 the old fashioned way with 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?OLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERA

Take a look at those two pictures. Which has more food? Actually, it’s the very same food, photographed on a 11 inch plate on the left and a 9 inch plate on the right. Research shows we eat about 30% on the bigger plate. Amazing how much of a difference small choices in our environment can make! 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.   How mindful are you?OLYMPUS DIGITAL CAMERA

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.   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. Likewise, it’s easier to eat well with support than constantly seeing tempting foods that are off-limits. It’s critical to build in support in person or online for a sense of accountability.

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Recipes:

There are so many great recipe sites out here. Here are some of my favorites!

  • 101 Recipes: There are many great soup and vegetarian recipes, and many feature veggies and whole grains.
  • Dr. Weil has great healthy recipes listed.
  • Elana’s Pantry: Curious about almond flour?  Elana’s pantry should be your first stop!  She also has a lot of wonderful veggie recipes and tips for children, too.
  •  Health-e-Recipes from AICR (American Institute for Cancer Research). You can sign up for newsletters on their site, and you get weekly recipes in your inbox. Many (not all) are gluten-free and dairy free. Many are quick and simple, use seasonal ingredients, and feature a lot of veggies.
  • Meatless Monday: A great site for people who want to include more fruits, veggies, beans and fiber in their diet.
  • Kalyn’s Kitchen: Mostly low carb, and everything I’ve made has been delicious. Many food recipes (not just desserts) and many, but not all are gluten-free.
  • Simply Recipes: Simple recipes with whole, unprocessed foods. Some GF, some not, but the site has many great ways for preparing veggies.
  • Whole Life Nutrition Kitchen http://www.nourishingmeals.com/ Healthy whole food based meals
  •  World’s Healthiest Foods: Good, basic healthy recipes.  Most are gluten-free, but you can check off the foods you want to avoid for a recipe search.
  • Ultrawellness Center –great elimination diet recipes

I have even more recipe & sites listed at http://www.harriswholehealth.com/recipes/  And, of course, there are more websites and resources popping up every day! Do you have a favorite healthy recipe site that isn’t listed?  Leave me a comment and let me know!

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New Live Webinar on Jan 15th, 2pm-4pm EST

Join me for a 2 hour webinar on “Celiac Disease: What Every RD Should Know” through Dietitian Central.

Upon successful completion of this 2 hour course, the participant should be able to:

  • Understand the biology behind Celiac disease
  • Recognize our changing understanding of the symptoms of Celiac, prevalence, etc.
  • Describe which testing methods are scientifically valid
  • Identify which foods have gluten
  • Find gluten on labels in live exercises
  • Discuss the new laws for 2014 and how they affect clients
  • Describe current controversies around alcohol and current controversies
  • List foods at high risk of cross-contamination
  • Identify the best resources for RDs and clients

To register, see Dietitian Central’s site.

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.

To subscribe or unsubscribe, see www.harriswholehealth.com

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Healthy G-Free Habits

bowl of basil

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. 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” or “I know I really should” or “It would make XXX happy” 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 the old fashioned way with 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?OLYMPUS DIGITAL CAMERAOLYMPUS DIGITAL CAMERA

 

 

 

 

 

 

Take a look at those two pictures. Which has more food? Actually, it’s the very same food, photographed on a 11 inch plate on the left and a 9 inch plate on the right. Research shows we eat about 30% on the bigger plate. Amazing how much of a difference small choices in our environment can make! 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.   How mindful are you?OLYMPUS DIGITAL CAMERA

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.   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. Likewise, it’s easier to eat well with support than constantly seeing tempting foods that are off-limits. It’s critical to build in support in person or online for a sense of accountability.

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Recipes:

I know there are so many variations on gluten-free, so here are a wide variety of gluten-free recipes sites that can help you get going, too.

  •  Bob’s Red Mill features many gluten-free and whole grain recipes.  Search under “gluten-free”
  • Dr. Weil has great healthy recipes listed.  Most (not all) are GF
  • Diet, Dessert and Dogs (now Ricki Heller.com): Gluten-free? (check!) dairy-free? (check!) vegan? (check!) delicious? (check!) Ricki’s recipes are wonderful , no matter your food restrictions, and many are grain-free as well.  She also has a variety of e-books on her website. *note–there are a few gluten-full recipes still lurking on older pages, so keep an eye out for spelt or barley flour.
  • Elana’s Pantry: Curious about almond flour?  Elana’s pantry should be your first stop!  She also has a lot of wonderful veggie recipes and tips for children, too.
  • Ginger Lemon Girl: Most of the newer recipes are paleo friendly, most of the older ones are decadent, but all are gluten-free
  • Gluten-free Goodness: my blog, which is gluten, dairy, egg, corn, soy and usually sugar free.  Most of the time the recipes are healthy.
  • Gluten-free For Good. Great gluten-free and healthy recipes and information on healthy foods, too.
  •  Health-e-Recipes from AICR (American Institute for Cancer Research). You can sign up for newsletters on their site, and you get weekly recipes in your inbox. Many (not all) are gluten-free and dairy free. Many are quick and simple, use seasonal ingredients, and feature a lot of veggies.
  • Kalyn’s Kitchen: Mostly low carb, and everything I’ve made has been delicious. Many food recipes (not just desserts) and many, but not all are gluten-free.
  • Simply Sugar and Gluten Free—Amy’s website and cookbook have a lot of wonderful options.
  • Spicy RD Nutrition: Fellow RD EA Stewart shares a wide variety of beautiful gluten-free recipes on her website.
  • The Spunky Coconut: Kelly’s recipes often include beans and veggies in unusual, but tasty ways.  Many are grain-free and allergen friendly, all are gluten-free.
  • Vegan, (almost entirely) gluten-free cookbooks from Vitalita by Mark Foy. There are two free downloadable books. Even if you’re not vegan, it’s yummy! Vegan cookbooks are a great resource if you can’t eat dairy or eggs.
  • Whole Life Nutrition Kitchen http://www.nourishingmeals.com/ Gluten-free, healthy whole food based meals
  •  World’s Healthiest Foods: Good, basic healthy recipes.  Most are gluten-free, but you can check off the foods you want to avoid for a recipe search.

I have even more recipe & sites listed at http://www.harriswholehealth.com/recipes/  And, of course, there are more websites and resources popping up every day! Do you have a favorite healthy recipe site that isn’t listed?  Leave me a comment and let me know!

~~~~~~~~~~~~~~~~~~~~~~~~~~

New Live Webinar on Jan 15th, 2pm-4pm EST

Join me for a 2 hour webinar on “Celiac Disease: What Every RD Should Know” through Dietitian Central.

Upon successful completion of this 2 hour course, the participant should be able to:

  • Understand the biology behind Celiac disease
  • Recognize our changing understanding of the symptoms of Celiac, prevalence, etc.
  • Describe which testing methods are scientifically valid
  • Identify which foods have gluten
  • Find gluten on labels in live exercises
  • Discuss the new laws for 2014 and how they affect clients
  • Describe current controversies around alcohol and current controversies
  • List foods at high risk of cross-contamination
  • Identify the best resources for RDs and clients

To register, see Dietitian Central’s site.

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.

To subscribe or unsubscribe, see www.harriswholehealth.com

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A Happy, Healthy Holiday-2013 Newsletter

Hopefully you’re all staying warm and cozy this December. It’s always a busy time for everyone, so here’s some good stuff for surviving and thriving this holiday season.celeriac soup

Wintertime generally means cold, and to me that means soup. Whenever I can, I make my own–I adore chicken and turkey  soup, and I love my Red Lentil Dal, Creamy Veggie Soup, Sniffle Stew…the list is endless!

Canned soup is a also great fallback. Here’s a list of soups that avoid BPA. BPA is an additive in many can liners, and research has indicated there are potential links between BPA blood pressure, weight, PCOS and/or endocrine conditions.

Of course, December is famous for reasons other than soup. For most people, mindless munching is also a huge part of the season, so here are my top 5 holiday mindless eating tips:

  1. Survey your options: Research shows that people at a normal weight are more likely to survey all of their options, then hone in on what they most enjoy. Otherwise, we have much more of a tendency to keep going back. Standing further from the buffet, facing away from the food and engaging in something else fun (conversation, dancing, photography) also can be a help.
  2. Surround yourself with what you want to see. Remember all that talk about a see-food and eat it diet? Make sure you’re seeing the foods you want to be eating. Put seasonal fruits such as grapefruits, mangos and my personal favorites, pomegranates, on the counter or in your refrigerator where they are easy to grab. Bonus points for putting them at eye level!
  3. Choose the special foods: If you can’t live without mint fudge, then plan to have a piece or two! Skip on the “filler” foods you can have every day, like chips and dip or even booze.
  4. Limit alcohol. I know that’s not always the easiest sell, but sometimes it’s helpful to consider which you’d enjoy more, that truffle or that 2nd glass of wine. Not only is alcohol empty calories that slow your metabolism, but it can be harder to make good choices after you’ve had a few. It can help to set a target before you go. WaPo included some of my tips for reducing excess last year.
  5. Keep the evidence: Out of sight, out of mind, right? If you don’t keep the wrappers or plate, it’s easier to conveniently forget how many mini plates you’ve already munched through.

Wishing you a warm and wonderful holiday season, and a happy New Year!

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.

To subscribe or unsubscribe, see www.harriswholehealth.com

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G-Free Holiday Season: Dec Newsletter

Whew! December is a busy time for everyone, so here’s some good stuff for surviving and thriving this holiday season.

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. And along the lines of sanity, I host a December Sanity Virtual Retreat every year with the help of other g-free bloggers with fun prizes. This year, I’m joined by Kate of Eat, Recycle, Repeat, Carrie of Ginger Lemon Girl and Valerie of City Life Eats. fudge

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—foolproof recipes that aren’t specialty cooking, but just happen to be marvelously gluten-free.

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

Oh, right, and there’s food, too. Got a gluten-free meal? I’ve got a G-Free Turkey and Ham list for 2013.

It’s also a season of overdoing, so here are my top 5 holiday mindless eating tips:

  1. Surround yourself with what you want to see. Remember all that talk about a see-food and eat it diet? Make sure you’re seeing the foods you want to be eating. Put seasonal fruits such as grapefruits, pomegranates,and mangos on the counter or in your refrigerator where they are easy to grab. Bonus points for putting them at eye level!
  2. Survey your options: Research shows that people at a normal weight are more likely to survey all of their options, then hone in on what they’ll most enjoy. Otherwise, we have much more of a tendency to keep going back. Standing further from the buffet, facing away and engaging in something else fun (conversation, dancing, photography) also can be a help.
  3. Choose the special foods: If you can’t live without gluten-free brownies, then plan them in! Skip on the “filler” foods you can have every day, like chips and dip or even booze.
  4. Limit alcohol! Not only is alcohol empty calories that slow your metabolism, but it can be harder to make good choices after you’ve had a few. It can help to set a target before you go, and to consider which you’d enjoy more, that piece of g-free pie or that 2nd glass of wine. WaPo included some of my tips for reducing excess last year.
  5. Keep the evidence: Out of sight, out of mind, right? If you don’t keep the wrappers or plate, it’s easier to conveniently forget how many mini plates you’ve already nibbled through.

More recipes from around the web:OLYMPUS DIGITAL CAMERA

Local Events:

DC Area Metro Celiac Organization

  • Meeting Date: Saturday, December 7, 2013
  • Topic: Navigating through the holiday season gluten-free.Location: Bethesda Regional Library – 7400 Arlington Rd, Bethesda, MD 20814Vendors:Gator Ron’s Zesty Sauces and Mixes; Triple Oak Bakery *; Honest Tea; Amore di Mona Couverture Chocolat Speciale
  • They’re also having a Gluten-Free Holiday Cookie exchange.

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.

 

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Healthy Holiday Tips!

We’re getting close to the peak of eating and shopping season. 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!

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.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.   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.

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G-Free Thanksgiving 2013

Thanksgiving tips

Recipes

News! Really exciting conference & giveaway

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 know what you can and can’t have. Most people hate to impose on their hosts, but it’s easier on you AND your host to ask beforehand than sit through a four-hour meal and watch others eat. Remember, nothing is more important that staying safe!clip-art-thanksgiving-turkey-free1

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, turkeys. So you do have to look out for stuffed turkeys or self-basting turkeys, and gravy packets, but plain turkeys are naturally gluten-free. Obviously this is fantastic news. Again, that’s ALL plain unstuffed gluten-free turkeys. The only exception Tofurky, which has gluten. Also, some glazed hams DO contain gluten. As always, read carefully! I have a gluten-free turkey list updated in 2013, with has manufacturer contact info.

If you’re not hosting Thanksgiving at your house, talk to your host as soon as you can. You’ll need to talk about:
* Broth used for basting
* Seasonings
* Stuffing in the turkey
* Cross contamination

Gravy

Almost all regular canned gravy and gravy packets are not gluten-free. Gluten-free gravy is available online, and Trader Joe’s sells some now.   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.OLYMPUS DIGITAL CAMERA

Side dishes

There are lots of good options here. Green bean casserole (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:OLYMPUS DIGITAL CAMERA

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

Roasted butternut squash soup from Jules Gluten-Free

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 recipes, you can easily make a crustless pumpkin or sweet potato pie or check out Whole Foods’ crusts.  Or, you can easily make a crust from crushed up cookies, shredded coconut or almond meal. Apple crisps are also simple, too. And, of course, now with the new GF Betty Crocker mixes, a cake or brownies are pretty simple, even if they’re not traditional.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

Ginger Lemon Girl’s Pecan Pumpkin Pie bars

T Day Recipes:
It’s dangerous when someone asks about food while I’m hungry.  When I was asked for Thanksgiving favorites, of course I started thinking (and drooling) about all the wonderful things that would make for an absolutely amazing gluten-free feast!  Here are a bunch from some of my favorite GF bloggers.

News:

  • I’m excited about an upcoming (free) conference, the Gluten Summit.  There are some pretty amazing speakers, including Alessio Fasano, MD, (who needs no introduction!) Marios Hadjivassiliou, MD, who has authored the most pioneering work on gluten ataxia, Melinda Dennis, MS, RD, who authored the fantastic book “Real Life with Celiac Disease“, and many others. It should be very interesting, and a wide range of perspectives. There’s more info on this live webinar here.kind bar

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.

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Healthier Halloween Tips

A fun and healthier Halloween, Fall recipes & more

Think outside the candy dish….

When I first told my husband we weren’t giving out candy for Halloween, he thought I had thoroughly lost my mind. I certainly didn’t want our house to be one of those places that kids complain about, but I figured a few yo-yos or rubber duckies might be a nice change from 101 mini-chocolate bars. Besides, I knew too well that having all the candy around was a temptation that I just didn’t need or want. I was a little nervous about my decision, until my first trick-or-treater ran back to his dad and said, “Cool! A slinky!” That was 8 years ago, and it went better than I could have imagined. 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. 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.

Of course I have great memories eating excessive quantities of candy on Halloween as a little kid. 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? There are also 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.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!

Classes:
I’m eating a class on Mindful Eating for Dietitian Central on Oct 9 at 3pm EST. It’s aimed at health professionals, but it open to anyone interested.

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G-Free Halloween Tips

Think outside the candy dish….

When I first told my husband we weren’t giving out candy for Halloween, he thought I had thoroughly lost my mind. I certainly didn’t want our house to be one of those places that kids complain about, but I figured a few yo-yos or rubber duckies might be a nice change from 101 mini-chocolate bars. Besides, I knew too well that having all the candy around was a temptation that I just didn’t need or want. I was a little nervous about my decision, until my first trick-or-treater ran back to his dad and said, “Cool! A slinky!” That was 8 years ago, and it went better than I could have imagined. 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 duckys, mini games or even temporary tattoos for children you know well. Oriental Trading Company has a wide selection. 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.

Of course I have great memories eating excessive quantities of candy on Halloween as a little kid. 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? There are also healthier treats, like mini Larabars and mini Kind Bars, all fruit leathers, mini-packs of pistachio nuts, etc.

So…if you decide to go the candy route, here’s the 2013 list from CDF and the About.com candy list updated for 2013

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.OLYMPUS DIGITAL CAMERA
  • 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.
  • Gina Clowes of Allergy Moms has a great list and tips, too.
  • 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.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!

Fun stuff:

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G-Free Breakfasts: Sept 2013

How did the summer fly by so quickly?  As we head back to school or work, it’s a great time to think about re-vamping your gluten-free breakfast.  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.  There are great options from both the regular grocery store and specialty products.

Some of the best choices:

  • Greek yogurt is a great source of protein. Add in some berries and sprinkle in a spoon or two of ground flax seed or chia (Salba) to get in a little extra fiber.
  • Get creative with eggs: scrambled eggs, omelets, huevos rancheros, an egg bake, a  crustless quiche, or even hard-boiled for an inexpensive, high protein on-the-go breakfast. Add in veggies with the eggs for a more filling breakfast with more antioxidants and fiber. Research isOLYMPUS DIGITAL CAMERA clear that an egg a day won’t negatively affect our risk of heart disease. Of course, egg whites are always an option, too.
  • Smoothies are also a great way to get in some additional fruit in your diet, and most kids enjoy them, too.  Just make sure to get some protein, from Greek yogurt, protein powder or even tofu. Bonus points for throwing in a handful of spinach!
  • Don’t forget old standbys, like cottage cheese or ricotta cheese and fruit, gluten-free free range sausages, grits, etc.
  •  As far as cold cereals go, nutritionally, Crunchy Flax, Whole O’s and Mesa Sunrise are among the best options because all are great sources of whole grains and fiber. Van’s has a new gluten-free cereal line as well.
  • KIND now has Whole Grain Clusters that are tasty and some protein and fiber, too.

Looking ahead to chilly mornings, hot cereals are a great way to start the day with fiber and whole grains.  Most gluten-free grains cook up nicely as hot cereals. In terms of taste, my personal favorite is millet, but kasha (buckwheat), quinoa flakes, amaranth, teff, etc. work well, too.  It’s easy to make a big pot and have them all week long.  Bob’s Red Mill has a few nice options, like Mighty Tasty Hot Cereal. Don’t forget about certified gluten-free oatmeal, which can be found at specialty stores or online.

You can also think beyond usual breakfast foods for a change of pace.  Soups or any kind of leftovers work well, and you’re only limited by your imagination!

News:

Recipe:

Since we’re on the topic of breakfasts, Cinnamon Apple Millet is a long-time favorite. Millet is a tasty whole grain which has a beneficial impact on triglycerides and inflammation. BUT, if you do have thyroid problems, millet ideally isn’t an every day food because it has the potential to affect thyroid function.

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.

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A quick note on gluten-free labeling-Aug 2013

As you’ve heard, the FDA has FINALLY published a ruling on gluten-free labeling on August 2nd, 2013. This is a huge deal–it was due out 5 years ago and was a 9 year process. A lot of time, energy and effort went into making this happen, both from the national advocacy groups and all the individuals who wrote letters, signed petitions, etc. It’s a huge victory for the gluten-free community.

The highlights:

  • It will define “gluten-free” as containing less than 20ppm of gluten.
  • It will take effect in August 2014
  • It is VOLUNTARY. It’s only for manufacturers who choose to label their products as gluten-free.
  • It covers only foods under the FDA AND it covers dietary supplements.
  • This law doesn’t cover meat, eggs, poultry, alcohol, medications, etc.
  • It DOES cover cross-contamination.
  • Gluten-free=no gluten=without gluten=free of gluten
  • All the gluten-free seals out there from GIG, CSA and more will be unaffected by this regulation.

The main unexpected part: naturally gluten-free foods are allowed to be labeled as gluten-free, and must contain less than 20ppm of gluten.

I don’t need to re-create the wheel here because there are great summaries:

My thoughts and and a summary are here from an article by the Washingtonian.

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.

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