Let’s face it, we’re in the middle 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 fruits.  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”. We’re more likely to be tempted by what’s right in front of us. Put the candy dish in a cupboard and move the cookies where you won’t have a constant visual reminder.

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 treats every day will add up.

Savor your favorites:  Bottom line, you’re going to eat some treats this holiday season, so you might as well truly enjoy them.   Target things you enjoy most (i.e. no filling up on chips or every day foods) When you eat, really eat!   When we really taste 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 or bean or veggie soups.  Make roasted chestnuts as a snack. Have a fruit inspired dessert, like baked apples, poached pears, sautéed 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.

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.

Naturally Gluten-Free Goodies

Resources

Recipes

Gluten-free and Easy for the Holidays:

I can’t quite believe that it’s December, and yet here we are. 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, in the new Simply Gluten-Free Magazine.

And yet there are so many more great recipes out there.

But for many people, it s easier to make some desserts that happen to be gluten free, rather than gluten free adaptations of “normal” foods. Foods that are naturally gluten-free avoid the expensive specialty flours. Personally, I am not a fan of spending a lot for specialty flours when I’m sharing with many non-GF folks. This avoids the inevitable complaints of friends or family who won’t even try GF foods just because they’ve decided they won’t like it. There are a lot of treats which just happen to be GF, or mostly GF. You can find recipes in normal cookbooks, or maybe you have family recipes and didn’t realize they were safe! Here’s a list of treats from people at my classes I’ve marked the desserts that are naturally or easily made dairy free (DF), egg free (EF) and soy free (SF), NF (nut free)because many people are dealing with several issues. I bet you’ll be pleasantly surprised. There are many more out there, but these are just to get your thoughts going. Remember, these foods are only GF if you use GF ingredients. And as always, check labels to avoid surprises.

Some of these are healthy, some not, but there are enough options to choose from that you can surely find something that works for your lifestyle 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 do check labels as always)
• 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 (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)
• Torte (here’s my chocolate hazelnut torte)
• Truffles (EF)
• Watermelon (DF, SF, EF, NF)
• Zabaglione

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.

Resources:

• Sandy really hit close to home, both literally (near where I grew up) and figuratively. I put together a list of food must-haves to have on hand, because it’s better to be prepared than scramble for gluten-free foods.
• It’s soup season. Here’s a guide to finding soups without BPA, a chemical linked with a variety of health concerns.
• The Washington Post highlighted Chia, Nutrition’s New Pet Project and included some of my thoughts on this gluten-free nutritious seed.

Recipes:

• The new issue of Simply Gluten-Free  is online and has many beautiful recipes
• Jules Shepard is again hosting a g-free cookie swap, where you can get ideas and prizes
• Iris of the Daily Dietribe has a list of 30 g-free cookies
• G-Free Kid has a PDF of holiday favorites
• Gluten Free Girl and the Chef has a great selection of cookies
• A gargantuan Home for the Holidays from GFE and many  others
• The delicious Ms. Shirley Braden of GFE has an all desserts blog, All Gluten-Free Desserts with many options perfect for the holidays
• Simply Sugar and Gluten Free Christmas recipes
• 25 days of Christmas from Gluten Free Easily 2010
• Celiac Family’s Favorites
• Gluten Free Merry Christmas from the Whole Gang
• 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!
• A roundup from Elana’s Pantry

If you’re not hungry yet, I don’t know what to say!

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

Cheryl Harris, MPH, RD is a Registered Dietitian, Nutritionist and Certified WellCoach in Fairfax & Alexandria, VA. 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.  Email her or call 571-271-8742.

BPA and how it might be affecting your health

In the colder weather, it’s harder to get fresh foods and more people look toward canned soups, canned veggies or fruit.

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

There’s growing evidence that BPA is problematic.  A study came out from JAMA in Sept 2012 showing that BPA seems to be linked to obesity in children. Moms with more BPA in their urine during pregnancy seem to have children with more emotional issues at the age of 3.  Many more studies are listed here. Certainly there is considerable speculation that it may be linked to cancer, too. Also, for reasons that are not clear, women with PCOS (a common endocrine disorder) seem to be more sensitive to BPA and have higher levels, and there is some speculation that BPA may even cause PCOS.

Consumer Reports has confirmed that cans do pack a whopping dose—often double the max recommended value.  AND, although we often have a sense this doesn’t affect us because we may choose to, say, eat fresh veggies. Unfortunately, if you do eat out, chances are parts of the meal came from a can.

FDA’s stance has always been that BPA is safe—however, now it’s been moved to “some reason for concern” category. They finally banned it from sippy cups…after manufacturers already stopped using it. More studies are underway, but in the meantime, consider reducing your risk!

Some manufacturers have declared their intent to ban BPA, like Campbell’s and Muir Glen. However, they haven’t yet actually stopped using it in all products yet.

Good bets:

• When possible, use fresh or frozen foods
• Make sure your water bottle is BPA free, and ideally stainless steel
• Ditch the soda. There are just so many reasons…
• Skip the plastic containers. Instead, store food in glass, like Ball Jars.
• Look for brands of cans without BPA:

Eden foods, who has been BPA free for MANY years. The only exception is their canned tomato products. They do test for gluten, too…

Edwards and Sons has products without BPA, and many gluten-free products, too.

Amy’s Organic cans are all BPA free since March 2012

Farmer’s Market, which has super yummy canned pumpkin, sweet potato and more

Vital Choice Seafood

Trader Joe’s has SOME BPA free cans as well.

Cheryl Harris, MPH, RD is a Registered Dietitian, Nutritionist and Certified Wellness Coach in Fairfax & Alexandria, VA. 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.  Email her or call 571-271-8742.

Sandy has been a big wake up call to me, in part because it was supposed to do much more damage here, too. It’s 2 weeks out and the area where I grew up is still without power, and much of NY and NJ are in the same boat.

Now, obviously many people have suffered a lot of loss and inconvenience. But what about g-free folks? Most of the food at shelters or evacuations sites is probably not gluten-free. It’s a great time to plan ahead & investing in your future comfort and health NOW. After all, it seems like we’ve been having once a century storms about once a year, so the odds are it will come in handy.

Do you have a 3-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.

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

• 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!)
• 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 etc.)
• 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
• UHT (shelf stable) milk
  or milk alternatives
• Nut Butters or squeeze packs

Ready to go meals:

• GoPicnic has a variety of easy, ready to eat options
  Go Picnic has a variety of nice options
• St. Dafour has some ready to eat meals. Bonus—they’re in local stores

These require heating:

• Gluten-free emergency kit
• Options from Trail Food Express
• My Own Meal

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 Seeds of Change (no gluten-ingredients used), Trader Joe’s, etc. Caution on Uncle Ben’s—some contain wheat.

Snacks:

• Nuts
• Seeds
• Bars:
  • Larabars®
  • Pure bars®
  • Raw Revolution Bars®
  • Kind bars®
  • Bumble Bars®
  • No Opportunity Wasted bar®
  • NuGo bars®
  • Zingbars®
  • Rise bars

  .

• Dried Fruit
• Fruit leather
• Canned fruit
• Tortilla chips & jarred salsa
• Potato chips (rice chips, etc.)
• Bagged pre-popped popcorn
• Crackers—gluten-free, of course, like Crunchmaster’s or Mary’s gone crackers

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

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.

And, of course, my sympathy for everyone directly involved in this disaster.

PS—The NY region still needs help. Please consider donating if you are so inclined!

UPDATE: THANKSGIVING 2013 NEWSLETTER HERE WITH UPDATED LINKS/INFO

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!

Turkey:
Though it’s always good to check, the good news is that all plain fresh turkey is naturally gluten free. However, self-basting turkeys usually contain gluten. Most gravy packets are a problem, too.  As of 2011, ALL of the companies I called did have gluten-free turkeys, except Tofurky, which has gluten. Check out my gluten-free turkey list for 2011, which 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

Vegetarian/vegan options:

Okay, so Tofurkey is off the table. Here are great roundups with ideas for main meals. Most of the other sides here are already vegetarian.

Gluten-Free Goddess’ Roundup

About.com’s roundup

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.

Side dishes

There are lots of good options here. Green bean casserole, baked yams, cranberry relish, gelatin salads, butternut squash soup, mashed potatoes, roasted veggies, applesauce…all of these things are easy to adapt to food restrictions, 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 Gluten Free Mommy

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.

The Best Pecan Pie (one of my very favorites)

Easy, Crustless Apple Pie from Gluten Free Easily

Ginger Lemon Girl’s Pecan Pumpkin Pie bars

Apple Crisp–A lazy way to get that apple pie taste!

Cranberry Cobbler from Ginger Lemon Girl

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.

• Like to plan ahead? Ginger Lemon Girl has a 5 day Thanksgiving Guide
• Gluten free Girl has an amazing roundup of recipes
• Gluten Free Homemaker’s 2011 roundup
• Celiac Family has a Thanksgiving Roundup from a variety of bloggers and a Thanksgiving Dessert Roundup
• Simply Gluten and Sugar Free Healthy Holiday
• Gluten-free Goddess
• Celiac Princess
• A list of 40 Thanksgiving recipes
• About.com

———————————————————-

Events, news, etc:

Please vote…for my cookies! The Almond board is hosting a recipe contest and if you’re on Facebook, I’d greatly appreciate a vote for my yummy “Intense Cocoa Bites”. They’re gluten-free, of course, but also dairy-free, vegan, sugar-free, grain free and healthy, too. Part of the prize is almond packs for clients, so this may be in your best interest.

• DC Metro Area Celiac Association Meeting Topic: “Adolescents and Young Adults with Celiac Disease & Gluten Free Travel” Meeting Date: Saturday, November 17, 2012, 2:00–4:00 pm

• Speaker: Aaron Rakow, PhD (Clinical Psychologist), a team member of the Celiac Disease Program at Children’s National Medical Center, will discuss Children’s National’s new program, “Celiac Disease Group Therapy for Kids,” and how it is geared to help adolescents and young adults with their psychological needs. tinyurl.com/96jst37.
• Location: Tenley-Friendship Public Library
• 4450 Wisconsin Ave. N.W., Washington, DC 20016
• www.dclibrary.org/tenley

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

Cheryl Harris, MPH, RD is a Registered Dietitian, Nutritionist and Certified Wellness Coach in Fairfax & Alexandria, VA. 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.  Email her or call 571-271-8742.

Think outside the candy dish….

When I first told my husband we weren’t giving out candy for Halloween, he looked at me like I had 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 Tootsie rolls. Besides, I knew too well that having all the candy around was a temptation that I just didn’t need. I was a little nervous about my decision, until my first trick-or-treater ran back to his dad and said, “Cool! A slinky!” Last year, a group of girls even told my husband that she looked forward to the “rubber duckie house” every year.  Somehow, I resisted the opportunity to say I told you so.

Oriental Trading Company sells inexpensive toys, stickers, rubber duckies, mini games and even temporary tattoos (for children you know well). Another easily available non-food option is mini cans of Play-Doh, BUT remember that Play Doh has gluten, so if you play, wash your hands 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 (which vanished as well) and the one you had 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, and yet non-food treats can give a little more balance. There are also healthier/gluten-free/allergen free treats, like the  mini Larabars, all fruit leathers and a variety of allergen friendly treats including ones from Enjoy Life,  Yummy Earth gummy bears, Envirokidz mini-bars etc., too.

Of course, for the more traditional route, 2012 Halloween Candy lists are HERE

And, BTW, above is a picture of me with the big pumpkin I grew in my very own pumpkin patch, which you can just see on the left of the pic!

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.
• Get prepared! Figure out what candies are safe for your child.  2012 Halloween Candy lists are HERE. There are also many products through   Enjoy Life Foods  that cater to a variety of allergies and intolerances.
• 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.
• Stash safe bags of candy 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.
• Plan ahead!  When possible, look online for favorite candies and snacks and see if they are gluten-free.  Some treats that are normally gluten-free or allergen free have different ingredients in the special holiday versions, so always double check.
• 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.

How does YOUR family handle Halloween? Feel free to share tips in the comments section!

Start planning ahead for the holidays:

I know it’s only October, but it’s a good time to start thinking about the holidays.  You can make life easier by just making sure you/your hostess knows ahead of time and buys a gluten-free turkey. FINALLY, almost all un-stuffed, plain turkeys are gluten-free nowadays! Here is the Turkey List for 2011

News and Events:

• PLEASE consider signing a petition for gluten-free labeling. If the White House does not receive the necessary 25,000 signatures, they won’t read it.
• Kale! I was quoted in the Washington Post on my very favorite veggie, and why it’s one of the very best veggies to eat.  The picture s of the babies in my garden right now.
• DC Metro Area Celiac Association Meeting Topic: “Adolescents and Young Adults with Celiac Disease & Gluten Free Travel” Meeting Date: Saturday, November 17, 2012, 2:00–4:00 pm

• Speaker: Aaron Rakow, PhD (Clinical Psychologist), a team member of the Celiac Disease Program at Children’s National Medical Center, will discuss Children’s National’s new program, “Celiac Disease Group Therapy for Kids,” and how it is geared to help adolescents and young adults with their psychological needs.
• Location: Tenley-Friendship Public Library
• 4450 Wisconsin Ave. N.W., Washington, DC 20016
• www.dclibrary.org/tenley

Cheryl Harris, MPH, RD is a Registered Dietitian, Nutritionist and Certified Wellness Coach in Fairfax & Alexandria, VA. 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.  Email her or call 571-271-8742. 

The scoop on arsenic, recipes, a giveaway and more below!

There’s been recent headlines about levels of arsenic in rice due to a study published last week. The gluten-free community tends to eat a LOT of rice, so this is pretty important news!  Think about it: many gluten-free folks are eating Rice Chex with breakfast, some rice bread with lunch, a few rice crackers for snack and maybe rice pasta with dinner. Arsenic is potentially cancer promoting and may affect brain development and IQ in growing children. A recent Consumer Reports study indicates “worrisome” levels found in food.  Currently there are no federal regulations for food, and now groups are suggesting people limit the amount of rice they consume.

Why would there be arsenic in rice? Generally, the arsenic in rice is a byproduct of soil levels and the amount in water, and rice is often flooded. Many regions where rice is grown have high levels, and/or use pesticides with high levels of arsenic.

The gist:

• Brown rice has higher levels of arsenic than white rice
• If you eat it frequently (and if you’re eating most g-free products daily, most likely that means you) Consumer Reports recommends to cut back to just 2-3 serving per WEEK, with less for babies and children.
• Pregnant women, children and babies are at particular risk
• Consumer Reports recommends cutting back, because studies show that the more rice you eat, the more arsenic is in your body.
• FDA recommends “wait and see”
• My take: since g-free folks tend to eat a LOT of rice, we’re the most likely to be affected. Looking into other options simply makes sense, and the worst that can happen is you broaden your horizons.
• The study details are here
• AND a reader kindly forwarded me a Change.org petition for the FDA to set limits on arsenic in rice. Thanks, Anna!

So there are several good options:

• Change the way you cook your rice, by using more water and discarding it. Consumer Reports has more details here
• It seems like some kinds of rice, like basmati, tend to have lower levels of arsenic
• Vary your grains—they are all grown differently and in different climates, regions, etc. and the belief is that other grains have lower arsenic levels:
  • Millet—I made this Cinnamon Apple Millet breakfast cereal at a DC Celiacs meeting a while back. It’s easy and yummy, too!
  • Teff—my hubby’s favorite chocolate banana bread is teff based, and these hazelnut teff cookies are delish.
  • Sorghum
  • G-free oats
  • Corn—polenta, grits, pasta…the possibilities are endless!
  • Go for pseudograins:
    • Quinoa-this is my favorite Italian style quinoa pilaf, or try this Quinoa Tabouli from GFE
    • Amaranth
    • Buckwheat—King Soba noodles are 100% GF, and Bob’s Red Mill has Creamy Buckwheat Cereal
    • Incorporate of grain-free options.  Nowhere is it written that you *must* eat grains for good health! We often talk about how healthy grains are because of the B vitamins and fiber, but those nutrients can come from a variety of grain-free sources, too.

Tasty grain-free options:

• Sweet potatoes
• White potatoes
• Parsnips, turnips, carrots and other root veggies
• Butternut and acorn squash are seasonal and have a nice carb-y texture
• Beans and lentils–chili season is around the corner
• Eden Foods has Mung Bean Thread noodles that are tested to be gluten-free
• Cauliflower “rice” from Elana’s Pantry or even Roasted Cauliflower
• Cassava (these are my very favorite cassava crackers)
• Zucchini “pasta” from Kalyn’s Kitchen
• Spaghetti squash pasta from Jules Gluten Free
• Bean based pizza crust from Diet Dessert and Dogs
• Chestnut crepes—the fun never ends!
• Traditional Brazilian style cheese bread is made from tapioca. Chebe is one brand, and here’s a recipe by Ginger Lemon Girl
• There are lots of almond flour recipes and coconut flour recipes…more than I can count! Elana’s Pantry, Paleo Parents, the Spunky Coconut , Gluten Free Happy Tummy and many more.

I’m actually mildly allergic to rice and have been many years, so my recipe blog contains very few recipes with rice. There’s even rice-free bread!

Tricia Thompson has a nice interview with more info here, too.

Variety is the spice of life. It makes sense to venture out beyond the rice bowl! Feel free to leave your favorite tips for including foods other than rice in the comments.

Upcoming Event:

Celiac Sprue Association is hosting its 35^th Annual Conference on October 4-6^th on Long Island in Hauppauge, NY. There will be great sessions on the latest and greatest from the Columbia Celiac Center, dietary tips, gluten-sensitivity, and panels on gluten-free blogging, travel, dining out and much more.

Giveaway #2

Nourishing Meals is a great cookbook which was just released. It just so happens to contain a variety of grains and grain-free recipes, and I’m giving away 2 signed copies. The giveaway ends Weds, so hop on over

Cheryl Harris, MPH, RD is a Registered Dietitian, Nutritionist and Certified Wellness Coach in Fairfax & Alexandria, VA. 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.  Email her or call 571-271-8742. 

Celiac disease and fertility

News and events

Infertility is one of the hardest things for couples who want children, and Celiac disease is frequently an overlooked cause.

It’s commonly known that around 1% of the population has Celiac disease, and we often think of it as a gastrointestinal disorder. But Celiac is 4-8 times more common in women who are experiencing infertility without any other known cause.  It’s particularly tricky, because many of these women are not experiencing any of the typical Celiac tummy troubles, and most don’t even have anemia, which is often the most visible sign of Celiac.

Many doctors now suggest screening for Celiac when there isn’t another obvious cause for infertility. It’s also a much simpler and less invasive test than many of the infertility procedures. If you’re reading this, most likely Celiac is on your radar screen, but you know as well as I do that this isn’t universal. Since there’s such a genetic link involved, if you have family members who are experiencing infertility or miscarriages, or if you know people experiencing infertility, do consider passing this information along! (gently of course, to people who you think might be open to it)

What’s causing the infertility?

Well, as you know, with untreated Celiac disease, every time the mom to be eats gluten, her body attacks the small intestine, which often causes nutritional deficiencies. Obviously this makes it harder to get pregnant and to have a healthy pregnancy. The nutrients people with Celiac aren’t absorbing well are the same ones that grow babies, such as iron, vitamin D, B vitamins, zinc, magnesium, calcium, etc.

But there’s more than that. An untreated autoimmune disease even without nutrient deficiencies isn’t good for mom or baby.  The same tissue transglutaminase antibodies that doctors look at to tell if we have active Celiac disease and how we’re responding to a gluten-free diet can actually interfere with pregnancy. According to Daniel Leffler, MD, MD, director of clinical research at the Celiac Center at Beth Israel Deaconess Medical Center in Boston “It turns out that antibodies affect the placenta in negative ways. We thought they were just good diagnostic markers, but they also seem to bind to and wreak havoc on many areas of the body.”

This also means that moms-to-be will have the best chance of a healthy pregnancy if they wait 6 months or until the tTg (tissue transglutaminase) levels are back to normal and nutritional deficiencies are corrected. Because at the end of the day, the goal is not just getting pregnant, but having a happy, healthy baby.

Don’t forget dad

We tend to focus on mom, but if Dad has untreated Celiac, HE may be the cause of infertility. Vitamins A, E and zinc are critical to sperm production. And one study even showed that Dads with untreated Celiac were five times more likely to have low-birth weight babies.

Smart steps:

So-if you want to get pregnant and have Celiac disease, make sure you’ve checked with your doctor about nutritional deficiencies and your thyroid, too. People with Celiac are more likely to have autoimmune thyroid diseases, too, such as Hashimoto’s or Graves’, which often show up during and after pregnancy.

It’s also critical to make sure you’re eating a balanced diet. Most gluten-free products aren’t fortified the way regular products are, and many are both higher calorie and higher in empty, starchy carbs, too. The nutrients that are low in the diets of women with on a gluten-free diet (iron, B vitamins, calcium, fiber) are needed by both mom and baby. A Registered Dietitian can help you make sure you’re getting what you need.

For more information or for health professionals and RDs, I do have a CE course on having a healthy gluten-free pregnancy.

Coming soon: infant feeding and Celiac—I’ll post that soon, I assume I have at least 9 months!

Cheryl Harris, MPH, RD is a Registered Dietitian, Nutritionist and Certified Wellness Coach in Fairfax . 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.  Email her or call 571-271-8742. 

• Breakfasts
• Back to School
• Events, an heirloom tomato and avocado salsa recipe & more

Breakfasts

I’m sure I’m not the only one who has been sucked into the vortex of watching the Olympics and re-emerged with back-to-school right around the corner. 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 not too much added sugar.  There are great options from both the regular grocery store and more and more 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, 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. Three to four whole eggs weekly won’t affect cholesterol levels, and if that’s a concern, egg whites are always an option.
• 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.
• Don’t forget old standbys, like cottage cheese or ricotta cheese and fruit, organic 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.
• 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. 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.  . 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!

Events, a recipe & more:

DC Metro Celiac Organization:

Sept 22 from 2-4pm

Arlington Central Library, 1015 N Quincy St, Arlington, VA 22201

Speaker:Tony Lupo, Director of Technical Services for Neogen

Enjoy the rest of your summer and the rest of our time with much less traffic!

Harris Whole Health offers individual sessions, family sessions and group classes to help people eat healthier and feel better! Whether you are dealing with a specific health concern, or if you just want to feel and look better, Cheryl can help you achieve your goals. For an appointment with Cheryl Harris, Registered Dietitian, Nutritionist & Certified Health Coach, please click here or call 571-271-8742.

Navigating the risks of mercury.

Every week or so, I see an article on the importance of fish for good health and how we all should eat more.  Then a line or two on how people should avoid mercury because it can be so dangerous, etc.  I suspect the take-home message most people are receiving is “you should eat fish, but it’s risky.”

So let’s break it down and make it easy.  The  American Heart Association recommends 2 or more servings of fish a week, preferably fatty fish, like salmon, mackerel, herring, lake trout, sardines, etc.  Aside from heart disease, there are so many reasons why fish can be beneficial–omega 3 fatty acids are anti-inflammatory and may help with conditions from high triglycerides, rheumatoid arthritis, macular eye degeneration, high blood pressure, depression and the list just goes on.

Studies show that while mercury, PCBs, etc. are associated with health risks, the risks of NOT eating fish are higher.  In other words, the potential benefits outweigh the risk.

Fortunately, a lot of the highest omega 3 fish are low in mercury, too.

• Salmon
• Trout
• Sardines
• Anchovies
• Oysters
• Flounder

Steer clear, or limit the big fish…they’ve accumulated a lot of mercury as they’ve eaten up the little fishies.

• Shark
• King Mackerel
• Tilefish
• Swordfish

For pregnant, breastfeeding moms and little ones, those listed above should all be off the table.

Tuna is also moderately high in mercury, especially albacore tuna.  We’re best to limit tuna to 6 oz a week, or if you’re eating canned, choosing a lower mercury variety like skipjack tuna is wise.  For all you sushi aficionados, the much of the tuna used tends to come from larger fish, which are higher in mercury. Or just trade in your tuna for canned salmon, which is usually wild-caught, higher in omega 3s and lower in mercury.

My favorite new resource puts the info on omegas and mercury together nicely, so you can see how your favorite fish stacks up.  Or, if you want to calculate your mercury level for a week and see how you’re doing, check out a nifty calculator from GotMercury.org  You can crunch the numbers based on what you’re eating and your size, and that can give you a good sense of where you stand in relation to the recommended limit.  Or you can check out the FDA listing of mercury in fish.

What about sustainability and the environment, the politics and health of wild/vs. farmed, etc.?  That’s a whole different discussion!  The short answer is to check out a seafood guide, such as the one from the Monterey Bay Aquarium.

But what about the flaxseed you’re adding to your yogurt faithfully every day?  That has omega 3s, too, as does walnuts, canola oil, soy, chia seed and more.  This form of omega 3s, called ALA, does have health benefits.  However, it does not seem to have all of the same benefits as the omegas in fish.  But what about if you’re vegan or allergic to fish? There are DHA supplements available that are derived from algae.

Speaking of supplements, generally, a low dose (around 1 gram) is generally considered safe, but definitely don’t go for high dose supplements (over 3 grams) without having a chat with your doctor.

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