Archive for the ‘Celiac & Gluten Intolerance’ Category
Wednesday, February 12th, 2014
How good does this one-pot roasted salmon, rice, and vegetable dish look? Amazing, wouldn’t you agree? This is my kind of meal — easy, healthy, and delicious.
No one knows gluten-free cooking and baking better than Carol Fenster. This post is about her newly revised and updated cookbook, Gluten-Free 101: The Essential Beginner’s Guide to Easy Gluten-Free Cooking. It’s also your opportunity to win your own copy.
But first, I must disclose that Carol is a good friend of mine. We have lunch together often and we’re never at a loss for words. In fact, three hour lunches are common for us. Aside from being the visionary in the world of gluten-free cooking, she’s an incredibly nice person — one of the nicest people you’d ever want to meet. For someone who’s known world-wide for her expertise, she’s over-the-top humble and remarkably generous with her knowledge. All she wants to do is help people navigate the gluten-free lifestyle in a healthy and delicious way. Carol’s been doing this long before it was trendy. In fact, she’s been creating gluten-free recipes, writing cookbooks (10 to date), sharing information, and increasing awareness of celiac disease and gluten sensitivity for over 25 years. She’s the ultimate expert.
Having said that, there’s a touch of newsworthy irony to Carol’s story. She grew up on a wheat farm in Nebraska and went on to marry a wheat farmer. Imagine how life-altering it was for her to be diagnosed with an intolerance to gluten? Her family’s livelihood was defined by wheat. It was the main topic of conversation during family gatherings. Her journey from wheat farmer’s daughter to the queen of gluten-free cooking hasn’t been easy. But Carol has a delightful sense of humor, a supportive family, and an unwavering spirit, so that part of the story is just a tasty footnote to her success.
Now, back to the features of Gluten-Free 101. This book is designed for people new to the gluten-free lifestyle, but there’s enough interesting information for even the most experienced cook. The book describes how to read labels, offers alternatives to gluten, gives substitutions, and details how to successfully stock a gluten-free pantry. The book also highlights 175 gluten-free recipes, including everything from basic quick bread to ham quiche to lemon bars. It’s all there, whether you’re new at this or a seasoned gluten-free expert. The gorgeous color photos (see salmon photo above) also make it a fun book to drool over.
Who wants to win their own copy? Trust me, it’s worth a try. Here’s all you have to do to be entered. Choose to do one of the following (or all) and then leave me a message here on my blog as to what you did or why you’d like to have this cookbook. I’ll choose a winner at random. The contest closes at midnight on Sunday, February 16th.
Make sure you leave me a message in the comment section so I know who is entered and how to get in touch with you if you win (your email address will remain private). Good luck!
Here’s a delicious sample recipe courtesy of Gluten-Free 101: The Essential Beginner’s Guide to Easy Gluten-Free Cooking, by Carol Fenster (Houghton Mifflin Harcourt, January 14, 2014, printed with permission)
One-Pot Roasted Salmon with Mediterranean Vegetables and Rice
Makes 4 servings
Preparation time: 10 minutes
Roasting time: 40 minutes
- 2 cups gluten-free low-sodium chicken broth, heated to boiling
- 1 cup long-grain white rice
- 5 ounces baby spinach
- 1 (6-1/2 ounce) jar marinated artichokes, drained
- 2 garlic cloves, minced
- 1 cup red grape tomatoes, halved
- 1/2 cup pitted black olives, sliced
- 4 small salmon fillets (about 4 ounces each)
- 2 tablespoons olive oil
- 2 tablespoons dry white wine or lemon juice
- 1/4 teaspoon salt, plus more to taste
- 1/4 teaspoon freshly ground black pepper, plus more to taste
- 1 teaspoon lemon-pepper seasoning or lemon-herb seasoning
- Place a rack in the lower third of the oven. Preheat the oven to 400°F. Place the boiling broth and the rice in a deep, 2-quart baking dish.
- In a large bowl, toss the spinach, artichokes, and garlic together and place on top of the rice. Arrange the tomatoes and black olives around the edges of the dish. Arrange the salmon fillets on top of the spinach, drizzle with the olive oil and wine, and sprinkle with the salt, pepper, and lemon pepper seasoning. Cover tightly with a lid or aluminum foil.
- Roast in the oven for 30 minutes. Remove the lid and continue roasting until the fish flakes easily with a fork, 5 to 7 minutes, depending on the thickness of the fish. Serve immediately.
Per serving: 470 calories; 35g protein; 15g total fat; 4g fiber; 46g carbohydrates; 59mg cholesterol; 894mg sodium
Enjoy! Don’t forget to leave me a comment so you’re entered to win a copy of Gluten-Free 101.
UPDATE: And the winner is — Nicole (#8 comment).
Wednesday, December 11th, 2013
Here it comes — the onrushing freight train of holiday cheer. Parties, shopping, family gatherings, cake, cookies, candies, eggnog, overeating. Stress!
One thing leads to another and as the holidays approach, we eat more sweets, drink more wine, sleep less, skip yoga class, and often end up sick.
There’s a reason we overeat at times like this. It just so happens we’re soothed by high-calorie, high-fat, sweet foods. It alters our brain chemistry. We actually find comfort in comfort food when we’re stressed out.
Stress causes anxiety. Anxiety causes the release of stress hormones, which trigger an elevation in heart rate and blood pressure. It’s a physiological feedback loop whether it’s caused by high-volume traffic, crowded shopping malls, money issues, or family squabbles. That defense system is designed to keep us alive if we’re running from danger, but it’s not healthy to rev it up on a continual basis. Studies show the brain kicks into flight-or-fight mode regardless of the stressor. Once we’re stressed, since there’s usually no snarling wild animal to outrun, we often settle in with a tin of holiday cookies or a piece of pie to soothe our fraying nerves. It actually works — for a few minutes. High calorie, sweet foods send a message to the brain that all is well. We’ve outsmarted the predator and we’re celebrating with a well-deserved treat. No need to run, no need to escape, no need to search for food. It’s all good. Have a piece of cake.
When we repeat this behavior over and over, our brain stays on alert, our blood pressure and heart rate remain elevated, our immune system weakens, and we’re much more susceptible to cold and flu cooties. Physical defenses are expensive. Our immune system needs the nutrient energy for real threats, not fighting off crowds at the mall.
Alas, our best intentions don’t always cut it this time of year. It’s hard to avoid an uptick in stress during the holidays, but we can at least set the stage for a boost in immune function by adding healing foods into the mix. Call it a health savings account. Try this immune booster soup in between shopping trips, cookie exchanges, and office parties. The best defense is a good offense — nutritionally speaking.
Immune-Booster Soup (Gluten-Free)
What you need
- 1 small to medium potato, peeled and chopped *
- ½ cup shiitake mushrooms, cleaned and chopped
- 8 cups chicken broth, divided (if not homemade, I use Imagine Gluten-Free Organic Chicken Broth)
- 2 tablespoons cooking oil
- 1 small onion, about ½ cup chopped
- 6 cloves garlic, minced
- 4 stalks celery with leaves, chopped
- 4 carrots, chopped
- 1 medium sweet potato, peeled and chopped
- 8-ounce can organic tomato sauce (not tomato paste)
- 1 cup cooked and diced chicken
- 8-ounce can organic beans, rinsed (or dried and cooked beans) *
- 2 cups spinach
- herbs, sea salt, black pepper *
What you do
- Place chopped potato in a medium saucepan. Cover with about 2 or 3 cups chicken broth and bring to a light boil. Use enough chicken broth to simmer potatoes until fully cooked. After about 10 minutes of simmering, add the chopped shiitake mushrooms to the potato/chicken broth mix. Continue simmering for another 5 to 10 minutes, until potatoes are fully cooked and mushrooms are cooked, but not mushy. Remove from heat and set aside to cool.
- In a large soup pot, heat oil over low-medium heat. Add onions and garlic and cook for 5 to 7 minutes, stirring often. Add 2 cups chicken broth, celery, carrots, sweet potato, tomato sauce, and cooked chicken. Turn heat to low.
- Place cooled chicken broth-potato-mushroom mixture into a VitaMix or other blender. Make sure the mixture has cooled enough to blend. Add 1 to 2 cups of room temperature chicken broth and blend until all ingredients are incorporated. Mixture should be a gravy-like consistency, but not too thick. Add more broth during blending as needed. Pour the mixture into the soup pot, along with any remaining chicken broth, and stir gently. At this point, all the chicken broth (approximately 8 cups), the cooked chicken, and the vegetables, with the exception of the beans and spinach, are in the pot simmering on low.
- Cook on low for 2 hours or more. This can simmer on low all afternoon. Add rinsed beans (I like pinto or cannellini beans, but any kind is fine), herbs, seasonings, and spinach about 15 to 30 minutes before serving.
- Enjoy and stay healthy!
Cook’s notes (worth reading):
- I normally use a small-medium, organic RED potato for this base, because it has less starch than a Russet or Yukon Gold. I use potatoes as a thickener in lots of my recipes, rather than using a processed gluten-free flour or starch, but I choose my potato variety according to how much thickening I want in the recipe.
- I often use dried, cooked beans, but when I’m pressed for time, I use a can of beans from Eden Organics. Canned beans retain their fiber and Eden Organics uses BPA-free cans. Canned beans are a healthy option in soups and stews.
- Simply Organic All-Purpose Seasoning is my favorite “go-to” seasoning. I use about 2 tablespoons in this recipe.
- Rather than adding the spinach to the soup, place ½ cup of raw spinach (or kale, chard, beet greens) in a bowl or soup mug. Ladle the hot soup directly over the spinach and gently stir. This warms the spinach, but also keeps it fresh and slightly wilted.
This article and recipe can also be found on this month’s NANP (National Association of Nutrition Professionals) E-Zine. If you’re interested in nutrition tips, healthy recipes, and upcoming conferences, check out the NANP website here and sign up for our newsletter here. Don’t worry, we hate SPAM, so your email address is safe with us. You can also Like our Facebook Page for more spectacular nutrition news.
Peace, love, and immune booster veggies!
Monday, October 14th, 2013
Before I get to my favorite gluten-free products, let me start by saying, I’m not fond of food “products.” I’m a nutritionist specializing in healthy, active, gluten-free living. That means a focus on whole foods and an active lifestyle, not gluten-free Dunkin’ Donuts, processed food, and unlimited couch time. I advise people to stick with the real thing (vegetables, fruit, nuts, seeds, a few naturally gluten-free grains, small amounts of high-quality meat). That’s straight forward and simple enough.
Hey wait—back up. No, it’s not simple. It’s hard and frustrating at times!
What if you want an oatmeal cookie, a pumpkin muffin, some pancakes, a grilled cheese sandwich, or a pizza?
These are the most common questions/comments I get from people who are newly diagnosed with gluten-related issues. Help! Tell me what I can eat. Tell me what bread to buy. How can I possibly survive without wheat? All the gluten-free products taste like ground styrofoam.
I know. I get it. I like pancakes, cookies, and grilled cheese sandwiches, too. And there’s nothing better than a pizza piled high with fresh vegetables.
Here’s the deal, though—those should be occasional treats, not daily indulgences. We thrive on real food, not meals from boxes with futuristic expiration dates. But don’t despair, there are ways to navigate the super market and make wise choices when it comes to gluten-free packaged food.
We have to live in the real world, right? Every once in awhile we’re going to want something we didn’t grow from scratch, hunt down, or buy at the farmer’s market. Here are my top 5 favorite gluten-free products.
Montana PrOatina Gluten-Free Oats
Ingredients: Whole-Grain Rolled Oats (see photo above)
These are 100% whole grain oats and although they’re processed to some degree, the processing is minimal and done with great care (dry milled, no heat applied). These aren’t your typical oats. They’ve been carefully selected (by nerdy plant scientists) for their high protein content and favorable amino acid profile. They’re also very low in avenin, the peptide thought to be responsible for allergic reactions. Yes, I know—as part of a gluten-free diet, oats are somewhat controversial, but recent research indicates that pure, uncontaminated oats are safe for most people with celiac disease and gluten-related issues. This study found no immune response to avenin in people with celiac disease, but check with your health care provider if you have concerns. It’s often the high fiber content that bothers people and not the protein. Aside from hearty oatmeal, these oats make the best cookies. If you don’t want to do the baking yourself, check out Gluten-Free Prairie. They use these oats for their “Granola Bites” and “Hunger Buster Oatmeal Cookies.” They’re delicious.
Tinkyada Organic Brown Rice Pasta
Ingredients: Organic Brown Rice, Water
I love pesto, but it needs to be tossed into a bowl of pasta for optimal enjoyment. I make pesto out of a variety of different greens, from spinach to mustard micro-greens to baby kale (check out this recipe on my other website, Artful-Aging.com). Tinkyada pasta is the best gluten-free version I’ve found. It’s organic, easy to work with, and never mushy. They also have a great selection of pasta types (spaghetti, elbow, penne, etc.).
Pamela’s Baking & Pancake Mix
Ingredients: Brown Rice Flour, White Rice Flour, Cultured Buttermilk, Natural Almond Meal (may appear as brown flecks), Tapioca Starch, Sweet Rice Flour, Potato Starch, Grainless & Aluminum Free Baking Powder, Baking Soda, Sea Salt, Xanthan Gum
I no longer blend my own gluten-free baking mixes because Pamela’s general baking mix is as good as it gets. This gluten-free mix rivals the best out there, whether gluten-free or not. I’ve use it for pancakes, waffles, muffins, quick-breads, and cookies and haven’t had any trouble substituting it for wheat flour. If you have a nut allergy, this mix is not for you as it contains almond meal.
Canyon Bakehouse 7 Grain Bread
Ingredients: Water, Brown Rice Flour, Tapioca Flour, Whole Grain Sorghum Flour, Eggs, Organic Agave Syrup, Whole Grain Teff, Whole Grain Millet, Xanthan Gum, Extra Virgin Olive Oil, Sugarcane Molasses, Whole Grain Quinoa, Whole Grain Amaranth, Whole Buckwheat Flour, Yeast, Cultured Brown Rice Flour, Sea Salt, Natural Enzymes
Canyon Bakehouse is a dedicated gluten-free bakery located in Loveland, Colorado. This 7-grain bread is my favorite, all-purpose, ready-made bread. It’s packed with healthy, whole grains like teff, quinoa, and amaranth and has a wheat-like texture. It’s even good without toasting it (the litmus test for good gluten-free bread).
Outside the Breadbox Pizza Crusts
Ingredients: Filtered Water, Tapioca Starch, Brown Rice Flour, Rice Starch, Olive Oil, Organic Tapioca Syrup, Egg White, Turbinado Sugar, Yeast, Xanthan Gum, Sea Salt, Cider Vinegar, Enzymes
Outside The Breadbox is a dedicated gluten-free bakery located in the historic district of Colorado Springs. These 12-inch pizza crusts are easy to prepare and make a delicious, thin crust. They’re hard to come by, especially if you don’t live in Colorado, but you can order them directly from the bakery.
Do you have any favorites that should be on this list?
Peace, love, and occasional treats!
Tuesday, March 26th, 2013
Do you peel lemons before tossing them into your morning smoothie? How about beets, cucumbers, or kiwis?
The peelings provide added nutrition; no reason to toss them out. I’m also a big fan of fiber, so I don’t peel most fruits or veggies. Plus, my personal entourage of microbial critters, the hundreds of thousands of bacterial species (gut flora, AKA microbiome) that call me home, thrive on this diet as well. Yes, my body is a temple, complete with a bazillion little symbiotic worshipers.
At least that’s the idea. We need a healthy, diverse, and thriving microbiome as part of our internal ecology. That helps keep the immune system strong, autoimmunity in check, and may reduce the risk of some forms of cancer, especially those associated with the GI tract. We’re bombarded today with chemicals our grandparents weren’t exposed to. Many of these toxic substances (pro-carcinogens) become genotoxic (mess up our DNA) upon metabolic activation by our gut bacteria.
Our world is toxic. We eat, drink, breath, and expose ourselves to harmful substances on a daily basis, many of which are in our food supply. Research indicates that a large percentage of known carcinogens require enzymatic activity to trigger malignancy. The bacterial composition of the gut microbiome (good bugs vs bad bugs) and the metabolic byproducts from all those critters can either protect us or do us in.
The idea is to encourage the good bugs to flourish. It’s also important to keep things moving along, if you know what I mean. A plant-based, high-fiber diet not only provides nourishment for our friendly bacteria, it also helps fight disease and prevents us from being full of poo.
The role of the gut microbiome is a hot research topic these days, and although the findings are intriguing, they can also be confusing. Or weird, especially when you throw cootie genomics into the mix. It’s not just our DNA floating around in the gene pool, it’s also the genetic elements of our personal collection of microbes. We’re one big complex ecosystem. Hopefully our microbiome is living in harmony with the rest of us. Food choices, pre- and pro-biotics, and how much fiber we consume can shift the bacterial composition to either enhance our well-being or encourage disease. Here are a few details.
Microbiome: the interaction of all the microscopic organisms, including their genomes, in one specific environment.
* In this post, I’m focused on the human gut microbiome. If you’re interested in the skin microbiome and you’re not germaphobic, check out this article on women’s flat track roller derby in which the skin microbiome of individual contestants was analyzed and matched to team membership. Each team had its own specific microbe community. Not only did they have team colors and team mascots, they had team cooties. Very cool. And weird.
Prebiotics: Nondigestible food ingredients (fiber) that encourage the growth of beneficial bacteria. Prebiotics are food for microbes. Feed your microbes well.
* Gluten-free sources of foods containing prebiotic fiber include Jerusalem artichoke, jicama, asparagus, banana, dandelion greens, onions, leeks, garlic, raw oats (make sure they’re certified gluten-free), chicory root, and yacon. Unrefined wheat and barley are also good sources, but those foods are off limits for those of us with gluten intolerance.
Probiotics: live microbes that provide health benefits to the host (you) by augmenting beneficial intestinal bacteria.
* Probiotics can be found in supplement form. I don’t take supplements, so I try to get my dose of probiotics from fermented foods like miso, sauerkraut, yogurt, and kefir.
Fiber: The nonstarch polysaccharides found in plant foods that are not broken down by human digestive enzymes, although some (prebiotics) are digested by GI tract bacteria. Fiber is often categorized as soluble or insoluble.
Insoluble fibers are called “bulking agents.” They help keep us regular (poo-wise). This is the fiber most people refer to when they talk about constipation. It literally sweeps out the GI tract, which is a good thing. Remember the Elvis story?
Soluble fiber helps that process, but it also has therapeutic effects. Soluble fiber delays the absorption of glucose (insulin response), helps us feel full, and decreases cholesterol levels. There’s even research suggesting soluble fiber may help reduce blood pressure and improve the absorption of minerals.
That last part is especially interesting. Some people avoid grains and legumes because of the phytic acid (phytate) content. Phytic acid isn’t classified as fiber, but is common in fiber-rich foods. It’s a non-nutrient, found in the husk of grains, legumes, and seeds. It can bind with certain minerals (zinc, iron, calcium, magnesium) and decrease their absorption.
But — researchers have also demonstrated that rats absorb more calcium, iron, and magnesium when fed a diet rich in soluble fiber, which is found in those same plants. We’re not rats, but these are interesting findings. Another article suggested that when soluble fiber ferments in the colon, it enhances the absorption of minerals. We eat the plants that contain both phytic acid and soluble fiber and what happens? Beats me, I’m not a biochemist, but the type of fiber appears to be important when it comes to mineral absorption. Soluble fiber that promotes intestinal fermentation and an increase in beneficial bacteria has a positive effect on mineral bioavailability. It’s a convoluted puzzle with lots of variables and depending on what you want to prove, you could cherry-pick data from either side to make your case. Having said that, I’m not convinced phytic acid is anything to worry about, especially if your diet is based on whole foods (lots of plants) rich in micronutrients and fiber.
Soluble fiber in the form of prebiotics is the stuff our gut microbes call dinner. The names don’t really matter, but if you’re interested — inulin, fructooligosaccharides (FOS), arabinooligosaccharides (AOS), and to some degree, pectin, are soluble fibers with prebiotic properties. As mentioned above, they help increase good bacteria at the expense of bad bacteria.
Here’s where it gets even more interesting. You’re fascinated by all this, right?
You’ve probably heard of leaky gut (intestinal permeability), especially if you have celiac disease, gluten sensitivity, Crohn’s disease, IBS, or any other autoimmune or GI related condition. We don’t know all the causes of leaky gut, but one thing is clear. The “Standard American Diet” (processed food, low fiber, high animal product diet) compromises food transit and waste elimination.
In other words, if stuff doesn’t move along at the right speed, you end with a bumper-to-bumper traffic jam.
When that happens, it alters nutrient availability to good gut bacteria and stimulates an overgrowth of bad gut bacteria. The bad bugs start partying, produce icky byproducts, and our intestinal cells take a beating. That abnormal balance alters gut permeability and allows funky stuff to slip through the cracks and be absorbed into the bloodstream. Security is breached, alarms go off, and every system in the body becomes a potential target for invaders (antigens). Antigens are substances that invoke an antibody response, but sometimes our antibodies, which are produced to protect us, get confused and target our own tissues (autoimmunity).
Does that sound familiar? Who’s had antibody testing for this or that?
Is this making sense?
Here’s how it all ties together.
See the smoothie ingredients pictured above? They include a mixture of fiber types, along with a rich assortment of nutrients, including vitamins, minerals, antioxidants, and phytochemicals. The American Dietetic Association’s daily recommendation for fiber is 25 grams for women and 38 grams for men. After age 50, the ADA recommendations drop to 21 grams for women and 30 grams for men.
YIKES, in my opinion, that’s way short of what we should be consuming. I’m over 50 and that smoothie of mine alone contains close to 17 grams of fiber. I’m almost at my daily recommendation before 6 AM. Twenty-one grams is not enough to encourage and support a healthy gut microbiome. Not even close.
Recent archeological findings suggest that at least a few of our hunter-forager ancestors consumed up to 135 grams of prebiotic fiber per day. Whoa, I’d call that high-carb, optimal foraging. Not exactly most modern day versions of the Paleo diet. Although 135 grams of fiber per day is a bit much (don’t try that at home, you’ll explode), American’s are definitely short-changing themselves when it comes to fiber — and overall health.
In a nutshell. Eat more plants.
Prebiotic, plant powered smoothie
* Use organic vegetables and fruit, especially if you’re eating the peels. Scrub the peels well before using (see my little veggie scrubber shown above).
2 cups raw greens (add some dandelion greens)
1 medium pear, seeded and chopped
1 medium celery stalk, chopped
1/2 cup chopped cucumber
2 dates, pitted and chopped
1 lemon (with peel), cut into wedges (pick out the obvious seeds) *
2 tablespoons raw oats, finely ground in a coffee grinder *
4 walnut halves, chopped
2 to 4 cups filtered water
Options: I also use raw beets, jicama, burdock root, broccoli stalks, asparagus, bananas, berries, and whatever else I can think of in my smoothies.
Place all ingredients in a high-powered blender (VitaMix, Blendtec, etc.) and blend until smooth.
Nutrition and health bonus
* Retaining the lemon peel doubles the fiber and significantly increases the vitamin C. The peel also contains a phytochemical called d-limonene, a component of the essential oil in citrus. Studies show this substance is chemopreventive and chemotherapeutic, meaning it helps fight against cancer.
* I always add a source of protein to smoothies. Hemp, chia, various nuts and seeds, or raw oats are favorites of mine. Raw oats provide carbohydrate, but the kind I use are also high in protein, iron, and soluble fiber, which in turn provides prebiotic fuel for beneficial microorganisms like bifidobacteria. If you’re worried about phytic acid, some oats have no hull, lessening the content. At least that’s my assumption, although I couldn’t find any research to back this up. My Understanding Normal and Clinical Nutrition book defines phytic acid as: a non-nutrient component of plant seeds; also called phytate. Phytic acid occurs in the husks of grains, legumes, and seeds and is capable of binding minerals such as zinc, iron, calcium, magnesium, and cooper in insoluble complexes in the intestine, which the body excretes. If phytic acid is found in the husk and there is no husk, it makes sense that there’s less (none?) phytic acid in hull-less oats.
I get my certified gluten-free, high protein, hull-less oats from Montana Gluten-Free Processors or Gluten-Free Prairie.
Some people with celiac disease don’t do well with oats, even gluten-free oats, so ask your healthcare provider if oats are a good choice for you.
For a little background and a list of what good bacteria do for human health, check out this past post of mine (How much of you is really you?). Check this post for some plant magic, (Talking bacteria and disease-fighting veggies).
I signed up for the American Gut Project to determine my gut microbial makeup. It will be interesting to see how those of us with celiac disease compare to the rest of the participants. I’ll keep you posted. If you want to know what you’re made of, check out the open source, community driven effort to characterize the microbial diversity of the American (and global) gut. Let’s compare bugs!
Peace, love and gut checks!
Chadwich RW, George SE, Claxton ID (1992) “Role of the gastrointestinal mucosa and microflora in the bioactivation of dietary and environmental mutagens or carinogens.” Drug Metabolism Reviews. Vol 24, Issue 4, 425-492.
Crowell P. (1999) “Prevention and Therapy of Cancer by Dietary Monoterpenes.” Journal of Nutrition. Vol 129, No 3, 775-778.
Jenkins et al. (1999) “Nutritional and Health Benefits of Inulin and Oligofructose: Inulin, Oligofructose and Intestinal Function.” Journal of Nutrition. Vol 129, No 7, 1431-1433. http://jn.nutrition.org/content/129/7/1431S.full.pdf+html
Kolida S, Gibson G (2007) “Prebiotic Capacity of Inulin-Type Fructans.” Journal of Nutrition. Vol 137, No 11, 250-256. http://jn.nutrition.org/content/137/11/2503S.full
Leach JD, Sobolik KD. (2010) “High dietary intake of prebiotic-type fructans in the prehistoric Chihuahuan Desert.” British Journal of Nutrition. 103(11):1558-61. http://www.ncbi.nlm.nih.gov/pubmed/20416127
Lopez HW, et al. (1998) “Intestinal Fermentation Lessens the Inhibitory Effects of Phytic Acid on Mineral Absorption in Rats.” Journal of Nutrition. Vol 128, No 7, 1192-1198. http://jn.nutrition.org/content/128/7/1192.full
Meadow JF, et al. (2013) “Significant changes in the skin microbiome mediated by the sport of roller derby.” Peer J 1:e53. http://dx.doi.org/10.7717/peerj.53
Vigsnaes LK, et al. (2011) “In Vitro Fermentation of Sugar Beet Arabinooligosaccharides by Fecal Microbiota Obtained from Patients with Ulcerative Colitis to Selectively Stimulate the Growth of Bifidobacterium spp. and Lactobacillus spp. Applied and Environmental Microbiology. Vol 77, No 23, 8336-8344. http://aem.asm.org/content/77/23/8336.full
Whitney EN, Cataldo CB, Rolfes SR. Understanding Normal and Clinical Nutrition. Wadsworth/Thomson Learning. Belmont, CA. 2002.
Wong et al. (2007) “Carbohydrate digestibility and metabolic effects.” Journal of Nutrition. Vol. 137, no. 11, 2539-2546. http://jn.nutrition.org/content/137/11/2539S.full
Tags: American Gut Project
, gut health
, insoluble fiber
, soluble fiber
Posted in Artful Aging
, Celiac & Gluten Intolerance
, Nutrition Therapy
| 14 Comments »
Wednesday, January 16th, 2013
I’ve been contemplating a post on the highlights and lowlights of 2012 and what I think the hot trends in health, nutrition, and food will be for 2013, but I’ve had trouble putting it all together. It’s not easy to take internal chit-chat and make it into a concise list. Plus, I don’t like conflict and many of my lowlights are “in vogue” and my predicted trends aren’t all that trendy. I probably can’t call them “trends” if I’m alone on the bandwagon.
What to do?
We made it through another presidential election and we survived the Mayan Apocalypse, so I’m guessing you (my loyal readers) can endure my non-objective, totally biased, opinionated views of what’s going on in the world of food and health.
Here’s what I consider the highlights and lowlights of 2012 and my trends for 2013. This is the abridged version. If there’s anything you’d like me to expand on, please let me know in the comment section and if there’s enough interest, I’ll do a whole post on it.
Highlights of 2012 in no particular order
1. Gluten-free becomes mainstream
2. Increased awareness of non-celiac, gluten sensitivity
3. Pressure to label genetically modified foods
4. Research indicating the importance of a diverse and healthy microbiome (check here for details)
5. The Gluten-Free Edge: A Nutrition & Training Guide for Peak Athletic Performance & and Active Gluten Free Life is released (obviously a highlight for me)
6. An appreciation and focus on farmers, sustainability, and local food
7. Increased awareness of unhealthy food industry practices and factory farming
8. Perceptions are changing regarding cholesterol levels and the importance of healthy fats
9. Lots of choices when it comes to food and nutrition philosophies, one size doesn’t fit all
10. Hearty greens take center stage
Low-lights of 2012 in no particular order
1. Gluten-free becomes mainstream (the good, the bad, and the ugly)
2. Dr. Oz and his over-the-top, magic, fat-busting claims
3. Dr. Mercola and his scary, hyped-up marketing tactics
4. Dr. Davis (Wheat Belly) goes too far with his “wheat equals crack” campaign and becomes joke fodder for Stephen Colbert
5. American’s consumed 1 billion pounds of beef at McDonald’s in 2012
6. Hospital food — my mom was served white bread, this sherbet, and Ensure upon admission (she had diabetes)
7. Dunkin’ Donuts test markets gluten-free donuts
8. Lance Armstrong
9. Too many supplement choices, drug options, ridiculous diets, and “super foods”
10. Low-quality, fast food on every corner, marketing to kids
Food and nutrition trends for 2013
1. Increase in personal genetic testing: epigenetics, nutrigenomics, and a focus on how genetics influence individual health traits, disease risk, carrier status, reactions to medications, ancestry, food likes and dislikes, etc. (I had this done, very interesting)
2. Consumers seek organic, non-GMO, local food
3. Less meat, more plant-based eating
4. The “bacon in everything” trend is over
5. The US has plenty of its own super foods, no need to resort to exotic Himalayan or Rainforest plants
6. Old fashioned oats (certified gluten-free) and dried heirloom/heritage beans make a high-protein comeback
7. Made-from-scratch food is in, processed food is out
8. Chefs take charge of their own health, lead by example
9. Gardening, walking, nature, exercise, quality sleep, whole foods, and a good attitude are in, whining about what you can’t eat is out
10. Basic “recipes” for longevity are in, exaggerated health claims are out
Next up, a recipe and the winner of a big bag of gluten-free oat bran from my farmer friends in Montana. If you haven’t entered to win, check out my “oat bran power bar and giveaway” post and leave me a comment.
Wishing you peace, love, and good joo-joo in 2013!
Image of Evgenia Antipova still life painting from WikiMedia Commons
Wednesday, December 12th, 2012
My last post was about iron-deficiency anemia, celiac disease, and iron-rich foods. It came with a heavy dose of red blood cell biology and those of you willing to wade through it, not unsubscribe, and leave a comment at the end were rewarded with an opportunity to win a copy of The Gluten-Free Edge, my sports nutrition book co-written with Peter Bronski.
And the winner is (drum roll, please)—Jennifer R! Thank you all for participating and congratulations to Jennifer.
Since it’s the season for giving, I’m going to keep the giveaway streak going (see details below).
I thought I’d follow up my anemia post with a gluten-free, iron-packed, power-bar recipe that I developed as a homemade alternative to store-bought energy bars. This one is a take-off on an almond meal version featured in the recipe section of The Gluten-Free Edge and is proof that vegetarians (even vegans) can get the iron and protein they need if they do it right.
Gluten-free oat bran power bar (makes 16 servings)
What you need
1/2 cup oat bran (I used Montana Gluten-Free Oat Bran, see details below)
1 teaspoon ground cinnamon
1/4 teaspoon sea salt
1 cup walnuts
1 cup almonds
1 cup dried, unsulphured apricots, chopped
1/3 cup certified gluten-free oats (I get mine from MT GF Processors or GF Prairie)
1/2 cup chocolate chips (make sure they’re gluten-free)
1/3 cup honey
1 large egg
2 tablespoons coconut oil, melted, plus some to grease the pan
1-1/2 teaspoon vanilla
What you do
1. Preheat oven to 350 degrees. Grease a 9-inch square baking pan (I used a dark-colored metal baking pan).
2. Place the oat bran, the cinnamon, and the sea salt in a food processor and pulse until well mixed.
3. Add the walnuts, almonds, apricots, and oats and pulse several times, until the nuts and apricots are in small chunks but not completely ground. Add the chocolate chips and pulse a few times, leaving larger chunks.
4. In a bowl big enough to hold all the ingredients, whisk together the honey, egg, melted coconut oil, and vanilla. Whisk for 1 minute to ensure the ingredients are well mixed.
5. Add the dry (pulsed) ingredients to the wet ingredients and mash together with a fork. Use your hands if you have to and make sure everything is mixed together.
6. Spread the mixture in the prepared pan. Cover with parchment paper and, using your hands, press and flatten evenly. You can also use a flat spatula to even out the mixture. Remove the parchment paper.
7. Place pan on center rack of the oven and bake for 22 to 24 minutes, until golden brown. Remove from oven and let cool. Place the pan in the refrigerator to chill before cutting into bars. Store bars in an airtight container in the fridge, or wrap individually and freeze.
These bars are power-packed with nutrition and great for athletes. They’re high in carbohydrates (great workout fuel), high in protein (for recovery), and super high in iron (building blocks for RBCs, see prior post). The iron is mainly from the oat bran. The bars are also high in fat (another source of workout fuel), but the fat is from healthy sources, so don’t fret. Because of the high fat content, they aren’t low calorie, but if you need a boost while out hiking, biking, or during a mid-afternoon work slump, these power bars will serve you well.
PER SERVING (1 bar): 225 calories; 14 g fat; 22 g carbohydrate; 6 g protein; 3 g fiber
NUTRITION BONUS: 1 bar provides 30% of the RDA of iron
Would you like a 3-pound bag of this nourishing Montana Gluten-Free Oat Bran? It’s grown out west by awesome big sky farmers and is minimally “processed” in a dedicated, state-of-the-art, gluten-free facility. The oat bran is dry milled, with no heat applied during preparation or packaging. It’s good stuff, non-GMO, is tested and certified gluten-free, and is a great way to boost the nutritional value of GF baked goods. Most GF baked goods are low in iron and other nutrients. Tossing in some oat bran solves that problem.
To enter the giveaway, leave a comment on how you’d use the oat bran. Be creative—I’m curious. Make sure you include your email address where prompted. I’ll pick the winner via random.org. Good luck and happy baking!
Peace, love, and oat bran!
PS I’m not employed in any way by MT GF Processors or GF Prairie. No one asked me to blog about the products or do giveaways. I’m not paid to do it. I buy my own products and endorse the farmers and product developers whom I believe are doing it right. There’s been an explosion in the GF market and a lot of the stuff has the nutritional value of ground styrofoam. It’s junk food. I want the good guys to be successful. We need to support this “grass roots” movement. Our health and the health of the environment depend on it.
Go hug a farmer!
Thursday, December 6th, 2012
Ladies, do you ever feel like this (minus the bodice drama)? Guys, do you ever nod off mid-sentence? Do you spend half your life asleep on the couch?
There are lots of reasons for feeling tired, run-down, and chronically exhausted, but the one I’m going to focus on is iron-deficiency anemia. Anemia is one of the most common adult presentations of celiac disease and the prevailing symptom of that type of anemia is overall fatigue—as in reduced physical work capacity, impaired athletic performance, and a funky attitude.
Who wants to shuffle through life bleary-eyed and drained of energy (not to mention unaware of potential wardrobe malfunctions)?
In order to have the energy you need to enjoy life and thrive, you need healthy, functioning red blood cells (RBCs). RBCs contain an oxygen-carrying protein called hemoglobin, which is the pigment that gives blood its red color. Heme is the iron-containing component, globin is the protein. Unlike most cells, mature RBCs have no nucleus. That way there’s more room to cart around the oxygen you need to work, chase your kids, climb mountains, play tennis, and walk the dog. RBCs only last about 120 days because of the wear and tear they take zipping around the body, squeezing through capillaries, exchanging oxygen for carbon dioxide, and supplying all our cells with nutrients.
Capillaries are the microscopic blood vessels between arteries and veins. They’re called exchange vessels and are found near almost every cell in the body, but their number varies depending on the oxygen and nutrient needs of the tissue. Muscle tissue has lots of capillaries because of the high metabolic demand, especially if you’re an athlete. The same goes for your hard-working liver. If all the capillaries in the human body were placed end to end, the collective length would be about 25,000 to 30,000 miles. Now, imagine how busy your little RBCs are and how many miles they put in each day keeping you upright and functioning. Incredible, isn’t it?
As I mentioned before, RBCs wear out after about 120 days. In order to maintain healthy numbers, we need to be cranking out new mature RBCs at the rate of at least 2 million per second. Yes, you read that right. TWO MILLION PER SECOND. And each RBC contains about 280 million hemoglobin molecules (no typo, 280 million). Each hemoglobin molecule can carry up to 4 oxygen molecules.
Seriously, tell me you’re not totally impressed with yourself. Aren’t we amazing?
Here’s the deal, though. We need to provide our bodies with stellar building blocks to make all this magical stuff happen as planned. Plus, we need to make sure we don’t have something sabotaging our good intentions. Something like celiac disease, which when undiagnosed or unmanaged, can cause nutrient malabsorption so we don’t get the proper building blocks (like iron and animo acids) we need to make all these red blood cells.
Bottom line (short-story version)? If you’re not absorbing your iron, you can’t replace your lost RBCs. If you can’t replace the high rate of RBC loss, you’ll end up with a reduced number of RBCs, a decreased amount of hemoglobin, and less oxygen-carrying capacity. In other words, you’ll be chronically fatigued, have a bad attitude, and simply getting through your day will be a monumental effort. That’s no fun.
First off, find out if you have iron-deficiency anemia. Poor absorption of iron (could be celiac disease), excessive loss of iron, increased iron requirements, or insufficient dietary intake can cause the condition. Celiac disease fits into that scenario, so make sure to consult a medical professional and get tested before taking supplements. Too much iron is toxic and can accumulate in body tissues and organs after normal needs are met.
Getting your nutrients from food should be your priority unless you have a verifiable deficiency. Here’s a list of iron-rich foods. If you’re an athlete, especially one with celiac disease, your iron-related concerns may be compounded. Add foods from this list to your diet and if you want to know more about athletically-induced, iron-deficient anemia, leave me a comment at the end of this post. Your reward for sticking with me to the end of this post is a chance to win a copy of my book, The Gluten-Free Edge: A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life, co-written with endurance athlete, cookbook author, and good friend Peter Bronski of the blog No Gluten No Problem. We go into great detail about nutrient absorption, iron loss, and the critical role deficiencies play in overall health and athletic performance. I’ll choose one winner in a random drawing. This book is a great guide for anyone who wants to “gain an edge” in life and in sports by going gluten-free. Plus, it makes a great Christmas present.
A Sampling of Iron Rich Foods (courtesy of The Gluten-Free Edge)
organ meats (liver, giblets)
bison and beef
pumpkin and squash seeds
oats (make sure they’re certified gluten-free*)
* My favorite sources for uncontaminated, certified gluten-free oats are Montana Gluten-Free Processors and Gluten-Free Prairie (same oats). These oats are rich in iron and protein, making them good building blocks for RBCs.
Are you curious if you get iron from using a cast-iron skillet. Check this post of mine for the geeky details: Heavy Metal Skillet Breakfast.
Peace, love, and the Gluten-Free Edge.
PS Leave a comment for a chance to win and make sure to add your email address (it won’t be seen), so I can contact you if you win. You can also check in with Pete and me on Facebook and/or Twitter. We share lots of good information.
Melissa: Facebook, Twitter
Pete: Facebook, Twitter
Photo Credit: Wikimedia Commons
Monday, September 24th, 2012
I’m sure you’ve all heard the famous Hippocrates quote, Let food be thy medicine and medicine be thy food. He uttered those words in 400-something BC. Back in the day when food was actually—surprise—real food. That meant lots of plants and an occasional animal snack, but certainly not double-deep-fried, nacho-flavored, cheese-like chips; high-fat “Sunday” bacon; or 2-pound cinnamon rolls. When Hippocrates was talking about food as medicine, he was talking about plants. Whole foods.
See those scrawny little scallions in the above photo? Nothing all that special. They’re just onions, right? Well, those onions pack a powerful punch when it comes to health-promoting goodness.
I’ve been doing some research on foods that fight cancer, sometimes referred to as chemopreventive (or chemoprotective) foods and ran across an interesting, recently released (last week) study.
But first, a little background. The term chemopreventive was coined in the late 1970s and refers to the phytochemicals (plant chemicals) in natural products (fruits, vegetables, herbs, spices) that reduce the risk of disease. I mentioned Hippocrates because I figured most of you have probably heard the food as medicine quote. Here’s another similar, although more wordy, quote from a March 2010 Pharmaceutical Research Journal abstract on cancer chemoprevention.
Moreover, it has been recognized that single agents may not always be sufficient to provide chemopreventive efficacy, and, therefore, the new concept of combination chemoprevention by multiple agents or by the consumption of “whole foods” has become an increasingly attractive area of study.
Hmmm? Wow, the “new” concept of consuming whole foods as medicine? An “increasingly attractive area of study.” Very interesting (I say with a touch of sarcasm). Wasn’t Hippocrates the father of modern medicine? Back in 400-something BC?
Okay, so we’ve gone astray on many fronts when it comes to health and what we eat. I’ll save that rant for another day and get on with the exciting news about scallions, one of my favorite foods.
There’s an increased risk of intestinal cancers associated with celiac disease. The risk is small and if you’re on a seriously committed and healthy gluten-free diet (think whole foods), the increased risk is minimal. I’m not losing any sleep over it. But colon cancer is one of the most common forms of cancers in the general population, so it’s nothing to sneeze at.
What do scallions have to do with intestinal diseases and colon cancer? Well, according to a new study, scallion extract (scallions soaked in hot or cold water) suppressed key inflammatory markers and reduced the size of cancer tumors. Yes, in rats, but in some ways, we’re not all that different.
In summary, directly from the study: “We therefore suggest that scallion plant materials and their extracts may have the potential to be systematically developed as a chemopreventive agent(s) or medicinal food against specific colon cancers.”
Psst—you don’t have to wait until they’re “systematically developed.”
I say, load up on fresh, organic scallions right now. Chop them and add them to soups, stews, chili, whatever you can think of. Both the hot and cold extracts provided protection, but the hot (cooked) version topped the list. Sauté them and add them to raw salads. I do that all the time and they taste spectacular! Roast them in a medley of vegetables. Slice them length-wise and put them on pizza (check out this recipe: my new favorite pizza topping to see what I mean).
Here’s the good news about this study. It didn’t take much, just one scallion a day to provide the extra boost in protection. If that’s not enough, scallions impair genes that store fat. Yes! Okay, in obese rats, but still. Good news, don’t you think? Onions also help lower blood pressure and are anti-inflammatory.
What’s not to like about the scallion?!
Go, buy some now! Let food be thy medicine!
PS Stay tuned for a roasted scallion pesto recipe. Oh my gosh! Delicious.
* P Arulselvan et al., “Dietary Administration of Scallion Extract Effectively Inhibits Colorectal Tumor Growth: Cellular and Molecular Mechanisms in Mice,” PLoS ONE 7(9), e44658. doi:10.1371/journal.pone.0044658, September 14, 2012.
Saturday, September 1st, 2012
Last year around this time, Venus Williams dropped out of the U.S. Open and revealed that she was suffering from Sjögren’s syndrome, a chronic autoimmune disorder. Yesterday, the 7-time Grand Slam champion made another early exit from the US Open with a dramatic loss to sixth-seeded Angelique Kerber.
I started this blog (Gluten-Free For Good) in 2007, mainly to increase awareness of celiac disease and help people thrive on the GF diet. Not just get by, but to live active, radiant, and healthy lives. Today’s post was supposed to be part #2 of a series on mitochondria density, elite athletes, weight loss, and exercise, but I decided to put that one on hold to focus on Venus and Sjögren’s.
Hey, did I just hear a collective sigh of relief? I promise, you’ll find the whole mitochondria density thing and weight loss interesting once I get to it.
Okay, some of you will find it interesting.
A few of you?
Anyway, back to Venus, Sjögren’s syndrome, and … gluten.
Sjögren’s is a systemic autoimmune disease in which a person’s white blood cells mistakenly attack their moisture-producing glands causing serious complications throughout the body. Dry eyes and dry mouth are distinct features of the disease, but chronic fatigue, joint and muscle pain, gastrointestinal problems, heartburn, reflux, esophagitis, neurological problems, brain fog, peripheral neuropathy (numbness and tingling in the extremities), abnormal liver function, pancreatic disorders, and Raynaud’s disease (among others) can also be present. Women are disproportionately affected with Sjögren’s (9:1).
Sjögren’s is a red flag for celiac disease. It frequently occurs in the presence of another autoimmune disease, often connective tissue disorders like rheumatoid arthritis or lupus. Many of these autoimmune diseases sound like versions of the same thing, with just a few variations. Each condition typically has a few hallmark features, but so many of the symptoms are similar. Autoimmune diseases hang around together.
The gluten-free diet is the medical protocol for celiac disease. Why not for all autoimmune diseases? Gluten causes inflammation. Decreasing inflammation via diet and lifestyle should be the first step in reducing the impact of the disease, so it makes sense to eliminate gluten.
Apparently Venus is on a vegan diet to combat her symptoms. There are rumors she’s dabbling in the gluten-free diet as well.
Go for it, Venus! Eliminate gluten FOREVER.
What are your thoughts? Do any of you have Sjögren’s and celiac disease? Should everyone with autoimmune complications, regardless of what they are, be on a nutrient-dense, whole-foods, gluten-free, dairy-free diet?
That’s my opinion.
Are any of you BFFs with Venus? Her current boyfriend? Sister Serena?
I’d love to send her a copy of our (co-written with friend, colleague, and endurance athlete Peter Bronski of No Gluten, No Problem) newly released book The Gluten-Free Edge: A Nutrition and Training Guide for Peak Athletic Performance and an Active Gluten-Free Life. Tip me off if you know Venus. I’ll send her (and you) a copy of the book.
Peace, love, and gluten-free power serves. (Not that I have a clue about powerful serves. Dink, dink.)
Photo of Venus courtesy of PhotoBucket
Wednesday, July 25th, 2012
Gluten-Free Tomato and Arugula Pizza
I have a half-written blog post on weight loss, carbohydrate and fat metabolism, and mitochondrial dysfunction, but it’s taking me some time to sort through the material and make it marginally readable. I want to share my findings with you, but it’s a tough subject to make entertaining. I’ve discovered some interesting variables in my attempt to get back in shape and lose the weight I gained while co-writing (with endurance athlete Pete Bronski, founder of No Gluten No Problem) a book on gluten-free sports nutrition and training.
Yes, I do see the irony.
Anyway, I know you’re dying to hear all about metabolic flexibility and why boosting the density of your mitochondria will help you burn calories more efficiently, but you’ll have to wait until next week. This whole weight loss thing is not easy, at least not if you plan to keep it off FOREVER. That’s the point, right?
But for now, although not exactly “diet” food, let’s talk about gluten-free pizza. Yes, I know — I have an excessive number of pizza-centered posts here on my blog. Pizza is my comfort food and I’m not afraid of carbs (decent carbs), so I usually make some version of vegetarian pizza at least once a week. This was the “Friday night special” last week. I served it with a nice, semi-chilled glass of red wine. There’s no reason a couple of slices of this pizza can’t be part of a healthy eating plan, especially if you top it with low calorie, nutrient-rich vegetables.
As some of you know, I have a CSA share through Grant Family Farms. It includes organic veggies, fruit, pastured eggs, and micro-greens. I’m loving the micro-greens and have been experimenting with everything from mustard micro-green pesto to komatsuna salads. This recipe is for fresh arugula topped pizza.
Gluten-free tomato and arugula micro-green pizza
what you need
1 package (2 crusts) Udi’s gluten-free pizza crusts (or, your favorite version)
1 to 2 tablespoons extra virgin olive oil
2 cloves garlic, finely minced (more if you like garlic)
tomatoes, thinly sliced, juice and seeds removed *
sprinkling of cheese
fresh arugula micro greens, about 2 cups washed and dried
what you do
1. Brush the pizza crust with a small amount of olive oil. Don’t use too much, but cover the crust with a thin brushing of oil.
2. Sprinkle with minced garlic and top with sliced tomatoes. I like to use a lot of tomatoes and cover the whole pizza with a single layer.
3. Top with shredded cheese. I used a small amount of freshly grated Parmesan cheese on this pizza, but any cheese is fine.
4. Bake according to pizza crust directions. I’ve been baking the pizza on the outside grill because it’s been too hot to turn the oven on. The crust comes out nice and crunchy.
5. Once the pizza is cooked, top with fresh arugula.
* I slice the tomatoes and spin them in my salad spinner to de-juice them. Then I save the juice to add to homemade salad dressings.
Peace, love, and gluten-free pizza!
P.S. Stay tuned for mitochondrial density, movement, and weight loss.
Disclaimer: All material on this website is provided for informational and educational use only and
should not be used for diagnostic purposes. Consult with your physician regarding any health or medical concerns you may have.