Gluten Free Diets

Last week I had the opportunity to attend a “Managing Gluten-Free Diets” conference in Pennsylvania.

The conference was a full day event led by Dietitian Marlisa Brown. She is an expert on the topic and provided very helpful information.

The gluten free diet has recently become a popular diet trend. Many believe that it can aid in weight loss but there is not scientific research that proves this (gluten free foods are often  higher in fat and calories!). It is recommended that you only follow a gluten free diet if you are experiencing symptoms from celiac disease or gluten intolerance.

Celiac disease is a disease in which the body is unable to digest gluten, a protein found in wheat, barley and rye products.

Some important information:

• Celiac disease affects 1 in 133 people in North America
• Celiac disease can lead to nutritional deficiencies, gastrointestinal disorders and autoimmune diseases
• Gluten intolerance (non-celiac) affects millions of people in the world. Symptoms are similar to that of celiac disease but it does not cause nutritional deficiencies.
• The only treatment for either celiac disease or gluten intolerance is following a gluten free diet

Symptoms of celiac disease and gluten intolerance range far and wide and may include:

• Weight loss or weight gain
• Abdominal pain/bloating & gas
• Malnutrition or failure to thrive
• Constipation/diarrhea
• GERD
• Anemia
• Hair loss
• Migraines
• Seizures
• Memory problems
• Depression or irritability

If celiac disease is left untreated, villi in the intestine break down leading to nutrient malabsorption and deficiencies. Ingesting gluten could result in the following autoimmune diseases

• Type 1 Diabetes, Rheumatoid Arthritis, IBS, Osteoporosis, Migraines, Sarcoidosis, Dental Problems, Infertility, Alopecia, Down Syndrome, and many more

With gluten intolerance, villi are not affected and therefore malabsorption does not occur. Therefore side effects are not as severe.

So where exactly is gluten found? Gluten can be found in any product derived of wheat, barley or rye. This includes the following

• Barley (malt)
• Beer
• Brewer’s Yeast
• Grains such as pasta, bread, couscous, Bulgur, Farina, Crackers, Spelt, Matzo
• Wheat germ, Wheat bran
• Seitan
• Baked goods such as cookies, cakes, muffins
• Soy sauce, Worcestershire sauce

Foods that are naturally gluten free (without any extra ingredients added) include:

• Meat (beef, pork, fish, poultry)
• Eggs
• Dairy, butter, margarine, vegetable oils
• Fruits and vegetables and juices
• Nuts
• Beans
• Corn tortillas and chips
• Certain grains: Amaranth, buckwheat, corn, millet, quinoa, gluten free oats, teff, tapioca, potatoes, rice
• Pure spices and herbs
• Distilled liquor, wine (without any added flavorings)

With the increasing prevalence of celiac disease and gluten intolerance there are many gluten free alternatives now available. Below is a sampling of some of my favorites:

• Udi’s breads, granola, muffins, pizza crust, buns etc
• Amy’s gluten free burritos and mac & cheese
• Pamela’s Products
• Kinnikinick
• Chex cereals
• Kind Bars
• San J Tamari Gluten Free Soy Sauce

Many restaurants now have gluten free menus, so don’t be afraid to ask!

If you think you may suffer from celiac disease or gluten intolerance speak to your gastroenterologist. They will first give you a blood test to identify whether or not you have genes associated with celiac disease. If you test positive the next step is an endoscopy to confirm a diagnosis. If you do not have the gene you do not have celiac disease but could still have an intolerance. Work with a Registered Dietitian to come up with a meal plan that will suit your needs.

Time for a shameless self plug. Georgetown was rated as one of the top 10 Gluten Free Campuses by Udi’s Gluten Free foods!

Have a great day

FAQ’s

This post answers some of your burning nutrition questions.

Is it true I shouldn’t eat after 7pm?

No. This is a myth. When it comes to weight maintenance or loss, it is calories in, calories out so you can eat at any time. Some people feel better when they eat their last meal earlier in the evening, but this won’t have an effect on weight.

Are carrots bad for me?

No, carrots are not bad for you. I have heard this question many times from patients and want to spread the word that carrots are good! They are like any other vegetables: Low in calories and high in nutrients. A great choice.

Is fruit bad for me?

No, fruits are not bad for you. Fruits are carbohydrates so they are sometimes eliminated on low carb diets. As I’ve mentioned in previous posts, carbs are good, especially in the form of fruit! They are high in nutrients and fiber to help keep you healthy.  That being said, they do have more calories than vegetables, so the recommendation is 2 fruit servings per day.

What are good snack options?

It is important to get a balance of protein, carbohydrates and fat at each meal and snack to provide nutrients and to keep you feeling satisfied. Balanced snack ideas include low fat yogurt, a piece of fruit paired with low fat cheese, whole grain crackers with low fat cheese, fruit and a small amount of nuts or nut butter, Kashi Chewy Bars, low fat cottage cheese with fruit or a slice of bread with turkey. Try to aim for 1-2 snacks per day at around 150 calories each.

Is soy bad for me?

Soy research has been conflicting about whether or not it is a safe product. Often times in research participants are consuming very large or very small amounts of an item, which can skew recommendations for the general public. Soy has been found to have many health benefits and is a good protein source for vegetarians, so until concrete research is proven try having soy products in moderation. Include soy in your diet 3-4x per week and have other protein sources on other days. Mix and match for best health.

What is the best diet pill available?

None. Diet pills don’t work and are a quick fix. Healthy eating is the best way to lose and maintain weight.

What can I do to control sugar cravings?

There are a few things you can do to help cravings.

1)      Make sure you get enough protein throughout the day. This helps you feel satisfied and can reduce cravings.

2)      Eat 3 meals and 2 snacks per day. If your body is nourished you will be able to have smaller portions of sweets to feel satisfied.

3)      Allow yourself to eat a serving of your favorite foods. Depriving yourself only intensifies the craving and can lead to overindulging.

Are carbs bad for me?

No. Check out this post for more information on carbohydrates

I eat healthy foods. Why is it that I can’t lose weight?

Most of the time it’s not the foods we eat, but how much. Whether you are eating healthy foods such as apples or  whole grain pasta, having too much increases your caloric intake. The first step in weight loss is identifying problem areas, which for many is portion control. To reduce your portions try the following:

• Use the plate method: make 1/2 your plate veggies, 1/4 lean meat, 1/4 starch
• Use intuitive eating- eat when you are truly hungry and stop when you feel satisfied, not full. Eat slowly and savor your food. Your body will tell you when it has had enough.
• Split meals at restaurants
• Drink enough water- sometimes we can confuse thirst with hunger
• Have snacks in between meals to prevent getting too hungry and overeating

I have decided to go Gluten Free to improve my health. Is this a good idea?

Eating a gluten free diet is only beneficial to those who suffer from celiac disease or gluten intolerance and have symptoms associated with it. Otherwise there is no research showing that eating gluten free is beneficial to your health.

Feel free to contact me with any other nutrition questions that you have!

Cheesy Brussels Sprouts

Alternate title: Make this now!

Often times when I get home from work the last thing I want to do is take time to cook. Enter this dish. It’s  the easiest dish you’ll ever make but it feels semi-fancy, which I love. It’s also delicious and healthy.

I spend a lot of time searching for recipes, but find that many are a bit labor intensive. While I do enjoy cooking it is sometimes nice to have a quick and easy go-to recipe.

For this recipe all you’ll need is olive oil, shaved Brussels sprouts, Chicken Sausage, and Laughing Cow cheese.

Just cook up the ingredients

mix it with the cheese

and serve in a pretty bowl.

Delish!

This recipe makes enough for roughly two servings. Each serving has about 340 calories, 23g of protein, 17g fat and 4g fiber. It’s also gluten free! The ingredients are available at Trader Joes but Laughing Cow Cheese and Chicken Sausage are available at most grocery stores. If you can’t find shaved Brussels Sprouts you can get the same texture by using a food processor.

I found this recipe on the blog Carrots n Cake. Visit her website for the entire recipe!

Yoga For All

This week marks the 8th annual DC Yoga Week! DC studios are offering free or $5.00 classes at various times throughout the week and the final event is a yoga session on the Mall. Below is a link to the event and participating yoga studios in the area.

DC Yoga Week

I started this week with a class at STROGA in Adams Morgan.

(Source)

I love STROGA because of the awesome space. The studio has huge windows that let in a ton of light and the ceiling and chandeliers give it a cool feel. And the classes are great!

Yoga is a good form of exercise and mind/body relaxation but sometimes classes can be expensive. Prices per class in DC range from $15-20 and it varies throughout the country. Luckily there a few ways to get the most out of your practice on a budget.

1. Work/Study: When I first moved to DC I worked at a yoga studio in exchange for free classes. Many studios offer similar deals where you can work at the studio for a few hours per week and get compensated in the form of classes. It was also a fun experience to learn the behind the scenes of a yoga studio.

2. Do Research: Often times yoga studios will offer free classes or a free week to new clients to let them get a feel for the studio. Discounts are also offered when you purchase class packages. Buying several classes at once can help you save up to $7.00 per class. Some studios also have random deals or anniversary specials. Research yoga studios in your area to see what they offer.

3. Discounts: If you are a student, teacher or senior citizen discounts are sometimes available for class packages.

4. Community classes: Most yoga studios offer free or lower rate community classes each week. Many Lululemon locations partner with local studios to offer weekly classes for free as well.

5. National Events: Each year National Yoga Month takes place in September. Local studios get on board by offering discounts and free classes. Take advantage of these events to try out new studios!

6. Gyms: Take advantage of your gym membership by joining a gym that offer yoga classes to participate in.

7. At-home yoga: DVD’s are a great way to get the benefits of yoga at a lower cost. I recommend starting off at a studio and learning the technique before doing the DVD’s.

8. Groupon! Enough said.

Check out local studios in your area to see the best class deals and offers. Try classes and ask questions to choose a studio that fits your needs. Have It Your Weigh.

Freezer Friendly

The freezer. It is, in many cases, home to unhealthy foods. Ice cream, processed dinners, frozen waffles…

But the freezer can actually be one of your biggest aids in healthy eating! It can help you save food, save time, and preserve important nutrients.

Have you ever had fruit going bad that you were about to toss? Are you afraid to buy frozen fruits and vegetables? Did you ever make too much food and have leftovers go bad?  Below are some answers to these issues and how you can prevent food waste.

• Sometimes we don’t buy fresh fruit because we have to eat it quickly or it will go bad. If this is a problem for you buy fresh fruit that freezes easily such as bananas (peeled first), grapes, strawberries and blueberries. Bananas and grapes taste great as frozen treats, or you can add any of these fruits to smoothies.
• If you are concerned that frozen fruits and vegetables don’t pack the same nutrition as fresh produce think again. Frozen produce may actually have more nutrients than fresh. When fresh produce travels to grocery stores and sits out for a while it can lose its nutrient content over time. Frozen fruits and vegetables hold on to nutrients for longer and are healthy options. Just check the ingredients and make sure that nothing is added such as salt or butter.
• Leftovers. They are they first thing I recommend making when changing healthy habits. Usually the last thing we want to do when we get home from work is make dinner. Batch cooking is a great way to save time during the work-week by cooking a lot of food on one day and saving leftovers. All you have to do is take it out of the fridge, heat, and eat! Home cooked food typically stays good for 4 days in the fridge so freeze any leftovers beyond that.

Over the years I have started freezing everything to prevent food from going bad and reducing food waste. Most food can be frozen so instead of tossing it, pack it up in some tupperware and save it for a later date.

Now the big questions is frozen meals. While I don’t typically recommend them, they can be good options once in a while if you are short on time. If you are opting for frozen meals try for the healthier options such as Lean Cuisine and Healthy Choice. Keep in mind that these meals are only 200-300 calories while a usual dinner might be closer to 500 calories. Round out these frozen meals with extra veggies, fresh fruit, or a low fat dairy option. Have It Your Weigh.

Changes

In February I made a big move and changed jobs. I am now the Registered Dietitian for Georgetown University!

(Don’t worry Syracuse, you are still my #1 )

I learned so much at my last job, but am excited for this new opportunity where I work closely with the students and different organizations on campus.

One of the biggest parts of my job is working with the students and dining services to manage food allergies, which is a growing issue in our nation.

Food allergies and intolerances are growing rapidly both in our country and around the world. There are a reported 15 million people with food allergies in our nation and many more that are undiagnosed. There also was a reported 18% increase in food allergies between 1997 and 2007. The reason for the increase in food allergies is unknown.

The major food allergens are the big eight which include: eggs, wheat, soy, fish, shellfish, milk, peanuts, tree nuts. Even small amounts of these items in food can cause a serious allergic reaction or even death. Because of this, food allergy awareness has been growing and many more establishments have created menu options for individuals to provide a safe environment.

I look forward to learning more about food allergies while at Georgetown and hearing your feedback and opinions on this important topic. For more information visit http://www.foodallergy.org/home

Move It

Last month I moved for the 4th time in the close-to 3 years I’ve been in DC. I think that my new place may be the one…..

During counseling sessions, many patients have said that their healthy eating efforts are derailed during a big move or home renovations. In between working and packing and having no supplies or food to eat it can be hard to stay on track! Usually this results in many meals eaten at restaurants or fast food establishments. But don’t let a big move get in the way of your goals. Try the following to help you stay on track.

• Plan! Create a meal plan that uses what you have on hand to get you through the next couple of weeks
• Buy plastic cups, plates and silverware to make eating at home possible.
• Leave some essentials unpacked until the last minute such as a blender and one pot or pan for simple meals.
• Stock up on ready-to-eat foods such as raw vegetables and lean meats for salads and sandwiches.
• Choose restaurants or grocery stores to eat where there is a salad bar or healthy options. Load up on greens, lean meat and low fat dressing.
• Utilize appliances that are staying in your current place such as your oven and microwave.
• Utilize the freezer! Stock up on healthy frozen meals, frozen fruits and veggies, etc.
• Mooch off friends. Hehe just kidding

Another way to maintain healthy habits during a move is to exercise. While busy with packing it can be hard to make time for physical activity so use your move as your exercise! Packing, cleaning and lifting can be physically demanding and help you burn more calories. Incorporate healthy eating with movement for a stress-free move.

Stressful life changes such as moving happen often. Try not to let these events be an excuse to derail off of healthy eating habits but instead as an opportunity to be creative and try new things. Have It Your Weigh.