Gluten-free for Dummies

I have a loooong relationship with "gluten".  It all started 10 years ago when I was feeling sluggish and tired and a friend recommended I see a Naturopath. After a few tests, she told me I was sensitive to sugar and gluten and to eliminate them.  I had NO IDEA what gluten even was so she gave me the book "Living Gluten Free for Dummies" (yes, there is such a thing!), and I went on to do a 21-day gluten free diet.

I felt much better- my energy came back, no more crashing in the afternoon, and so my journey with "gluten free living" started.  It has been on and off and my opinion on it has varied a lot through the years and my studies, but I think today I am pretty clear on how I feel about it.

First of all, let's discuss...

What is Gluten?

Gluten is a protein found in grains such as rye, barley and our beloved wheat. It is present in all forms of wheat (bulgur, durum, semolina, spelt, farro and more).  It is in bread, pasta and baked goods, but also in products that may surprise you, like certain brands of chocolate, imitation crab (surimi), deli meats, soy sauce, vitamins and even some kinds of toothpaste.

What is Celiac Disease?
For some people, about 1% of the population, gluten can be a matter of life or death. These people have a condition known as celiac disease. Celiacs are so sensitive to gluten that even a small amount- (really just a trace) - can make them very sick. Because gluten damages the lining of the small intestine in those with celiac disease, it can lead to a host of health problems ranging from chronic diarrhea and abdominal cramping to osteoporosis and even the risk of some cancers.

What is gluten sensitivity?
"Gluten-free" experts say it is not just celiacs the ones that may be getting sick from gluten, but that even people with gluten sensitivity (very hard to diagnose) can have damaging implications to their gut lining, and thus, affecting their general health.

Unfortunately, testing for gluten sensitivity is not very accurate (as it isn't for many other food sensitivities) which is why many in the medical community do not support these claims.  The only real way to know if you are sensitive to gluten, or many other foods for that matter, is to eliminate it for a period of time and if you feel better, you know it was causing you harm.

Why is wheat bad now, if we've been eating it for so long?
Some experts state that modern wheat is not what our grandparents and great grandparents ate. That what we are eating today is scientifically-engineered and it has made for a different chemistry in the wheat.

"Gluten can be difficult to digest in big amounts and modern wheat has three times the gluten as ancient wheat, leading to tremendous inflammation and diseases like thyroid disorders and autoimmune disorders. It also contains a super starch called amylopectin, which the body does not know how to convert to energy, and so instead, the body stores as fat."

Also, with the significant increase in our gluten intake over the past 50 years due to the ubiquity and overconsumption of products made with highly refined wheat flour, we are just beginning to appreciate gluten's impact on our health.

There are a few studies that show that gluten can be bad even for those only sensitive to gluten.

This study talks about the increased prevalence of undiagnosed Celiac.

This study talks about diseases related to gluten sensitivity.


What is a gluten free-diet?
Here is the catch... a gluten-free diet is, well, one that is free of all the grains and substances containing gluten as mentioned above. No beer, bread, cupcakes, soy sauce, pizza, deli meat and even some chocolate!

Seems hard and miserable right?? Don't worry! Our fabulous food industry made every product imaginable as "gluten-free".  And here is where my problem lies...

It’s a surprising statistic, but a study found that 81% of people suffering from celiac disease (gluten intolerance) who followed a gluten-free diet gained weight. That’s because there is a common misconception that anything labeled "gluten-free" must be good for you.

Many processed gluten-free foods and gluten-free junk foods not only contain almost twice the calories as their traditional counterparts, but they can also be double the price. In addition, processed gluten-free foods are lower in fiber, so you won’t stay full as long, and many people who follow a gluten-free diet using these products are missing out on the benefits of good carbohydrates like brown rice, fruits or beans, which all help to regulate blood sugar.

The long list of ingredients on some of those gluten-free breads is pretty awful!
To the point that if you don’t already have a digestive problem you are surely going to give yourself one! Sorghum, contained in many gluten-free products can be extremely hard to digest – especially if its not processed properly. Tapioca starch and almond flour, in large quantities (on a daily basis), can lead to inflammation and thyroid troubles. And, xanthan gum, used in many gluten-free products, can cause gastrointestinal distress, lung problems, and blood sugar imbalances.

There is a way to go gluten-free naturally with a diet rich in whole and unprocessed foods, vegetables and lean cuts of protein, and other whole grains.

My point of view today:
Gluten-containing products have been in the human food supply for thousands of years. Asians ate wheat-based noodles, the French ate croissants, people in the middle east ate chapattis and pita bread, and all over Europe various types of bread have been staple foods for centuries. Wheat is in the bible and was even called the “Staff of Life” by the ancient Egyptians!

So why is (gluten) wheat getting such a bad rap?

Here's the thing. The human digestive system has deteriorated over the past 70 years due to large amounts of sugar, highly processed and chemicalized foods, excess stress, lack of proper chewing, moms not breastfeeding their babies, overuse of antibiotics that destroy intestinal flora, and various other reasons.

But, it’s much easier to blame the wheat and gluten for our sudden onslaught of tummy troubles!

Also, as mentioned above, the gluten in modern wheat, due to the mechanized process of commercially producing mass quantities of bread in the shortest amounts of time, was hybridized to contain higher levels of gluten so it could withstand the mixing pressure of the production process.

I believe it is these factors, and not just gluten, that are causing so much of the problems and diseases.  Also, the amount of wheat we eat these days is much more than ever!

But let me make this clear... there are times in therapeutic situations and severely sensitive folks that eliminating gluten is best, at least (and maybe just) until the digestive tract is repaired.

What is one to do?

1. Clean up your daily diet. That means take out all the CRAP that mimics food and eat real food!
2. Heal your digestive system by incorporating collagen and amino acid rich bone stocks.
3. Recolonize your intestines with good bacteria by eating fermented foods like sauerkraut, kimchi, kefir, and yogurt.
4. Chew your food! Can't stress this enough!… carbohydrate digestion begins in the mouth not in the stomach. 
5. Relax, and don’t eat the whole loaf. I know once you get that mouthwatering hot-baked bread into your mouth you’ll naturally want to scarf down the entire loaf. Don’t do it! That won’t make you feel good, you’ll be very angry, and will probably blame me for suggesting you eat wheat! ; )

Be well! 
XO,

Need help feeding your children healthy meals?

This week I met with a client- a friend and a mom herself- who wanted help in feeding her children healthy foods.  While this a BIG topic and one that I like to work on with clients one-on-one over a period of time, there are a few tips that can help with creating healthy habits around food for your children.

Here are my TOP 10 TIPS for creating HEALTHY EATING HABITS in children:

1. Have FAMILY MEALS as much as possible.Make eating together as a family a priority.  It may not be possible every day, but do it as much as you can.  If one parent or child is home late, have dinner with the family members that are there and leave a hot plate for the late one. According to a 2011 study in Pediatrics, families that share at least 3 meals per week have children who eat healthier, are at healthier weights, and are less likely to have disordered eating than families who eat together less often.
   
   
2. DON’T INTERFERE with eating.
   Parents should take charge of the when, where and what of eating and children get to decide whether and how much to eat.  Ellyn Satter’s "Division of Responsibility" helps children preserve their food regulation skills, builds trust and allows kids to move along food acceptance at their own pace. That means no bribing with dessert, asking for more bites, restricting portions, eating between structured meals or short-order cooking.
   
   
3. Expose children to a VARIETY of nutritious food.
   Aim to slowly add meals to your rotation that include a variety of food groups- lean proteins, fruits, vegetables, dairy or non-dairy alternatives, grains and fat. A recent study in the American Journal of Clinical Nutrition showed that offering a variety of vegetables or fruit instead of one type increased kids’ consumption by 24% (94% vs. 70%).
   
   
4. Teach kids about FOOD before nutrition.
   Children learn the most about food and nutrition with hands-on experiences, like going to the store or the farmer’s market, growing food and/or helping prepare meals.  When you gradually teach a child to cook, you teach them a vital self-care skill they will use for life. According to a 2012 study in Public Health with 5th grade students, “Higher frequency of helping prepare and cook food at home was associated with higher fruit and vegetable preference and with higher self-efficacy for selecting and eating healthy foods."
   
   
5. Eat WHOLE FOODS.
   This mostly means, serve a fruit and/or a vegetable at every meal and every snack—every-single-day. And be satisfied with one happy bite!
   
   
6. Teach kids to TUNE IN to their body.  
   Researchers at the University of Minnesota found that young adults who use hunger and fullness to guide eating not only have a lower body mass index but are less likely to have disordered eating (the girls who listened to their body were also less likely to binge-eat and diet). This goes with #10 and many of us were raised to "eat the whole plate" but this way, we never learn to follow our hunger and fullness cues to guide us in eating. Honor your child's feelings of hunger and fullness.
   
   
7. Serve food with an EXPECTANT ATTITUDE.
   No matter how many times your child has refused a food, always serve it with the expectation
   
   that they will eat it. When parents avoid the “picky eating” label and raise their expectations without exerting force, kids eventually follow suit.
   
   
8. Embrace COOKING.
   As parents we spend a huge chunk of time shopping, preparing, and serving meals.  As I see it, we have a choice.  We can hate every minute of it or embrace our role as provider.  I choose to embrace and have fun with it!
   
   
9. STRUCTURE meals and snacks.Having regular meals and snack times in designated areas, instead of grazing or giving in to food requests, on demand, helps children regulate their food intake, ask for food less often, and feel secure about eating. It also helps them feel hungry (which is OK, by the way!) and come to the table more eager to eat the structured meal.
   
   
10. Make PEACE with waste.Oooh, this is the hardest for me!  If you were raised “not to waste food”, try to ignore the well-intentioned lesson. The truth is, children are allowed not to like some things (just like you don’t like everything, right?) and yes, it might have to go to waste.  Also, if you push food into children just for the sake of not wasting, it will teach them to finish their meals even if they are not hungry anymore (believe me, I still personally struggle with this!), so make peace with wasting some food- or better yet- save it for later, compost, or eat it yourself! :)

If you'd like further help and would like to see me for a FREE intake meeting, let me know! 

xo,

Summer is for SALADS!

While I can't stand salads in the winter, I can't get enough of them in the Summer. (I know, it feels more like Spring in Chicago right now, but... I'm in denial!)

There are the easy, "greens + any-vegetables-in-the-fridge" type salads that I make all the time.  Greek salads, the famous "arugula/beat/goat cheese combo" salad, caprese, and the newer kale salads.

But I found these more unique and yet incredibly simple and interesting recipes, and after making them- I'm hooked!

Shaved Summer Squash Salad
(From Bon Appétit)

3 tablespoons whole almonds
1 pound summer squash (a mix of green and yellow)
2 1/2 tablespoons extra-virgin olive oil

2 tablespoons fresh lemon juice
1 minced garlic clove
Kosher salt and freshly ground black pepper
Baby arugula
Pecorino cheese (optional)

Roast almonds and coarsely crush. Meanwhile, trim the ends off summer squash. Using a vegetable peeler, thinly slice the squash lengthwise into strips and transfer to a large bowl.
In a small bowl, whisk together extra-virgin olive oil, fresh lemon juice, minced garlic clove, and kosher salt to taste. Pour dressing over squash. Let stand for a few minutes, then add a few handfuls of baby arugula. Shave a little Pecorino over the squash and toss. Season with kosher salt and freshly ground black pepper. Garnish with the crushed almonds.

Makes 4 servings.

Pecorino and Bean Salad
(From Giada de Laurentiis)

2 tablespoons extra-virgin olive oil
2 cloves garlic, minced
2 teaspoons finely chopped fresh rosemary leaves
2 cups (9 ounces) shelled organic edamame beans

1 (15-ounce) can cannellini beans, drained and rinsed
5 ounces pecorino, cut into 1/2-inch chunks
1/4 cup chopped fresh flat-leaf parsley
1/4 teaspoon kosher salt
1/4 teaspoon finely ground black pepper

In a small, nonstick skillet, heat the oil over medium-low heat. Add the garlic and cook until fragrant, but not brown, about 30 seconds. Remove the pan from the heat and stir in the rosemary. Set aside.

Combine the edamame beans, cannellini beans, cheese, parsley, and salt and pepper in a serving bowl. Add the garlic mixture and toss well until all the ingredients are coated.

How easy are these?! Try them out for your next summer gathering, pot luck, picnic, or even a super easy dinner side dish! 

Enjoy! :)

Do you get a sad feeling when back from vacation?

Hello again, I'm back!

After a fabulous two week vacation, it's been hard- and sad- coming back.

My vacay started in Puerto Rico for my high school class 20 year reunion, followed by a girl's weekend with my crazy high school girlfriends in beautiful Villa Montaña Beach Resort in Isabela, PR.

We had a blast! remembering old, care-free, and fun times; laying in the sun; laughing around a bonfire; and yes...drinking... I will admit LOTS of drinking was involved.

Later I went to St. John in the US Virgin Islands with my family, my parents, my brother and his family, and my sister's kids.  What an amazing time we had!

We have been going to St. John every summer for 25 years, since 1989 when my parents got a time share villa in what is now the Westin Resort.  I've probably been 20 out of the 25 summers, and I must say- I DO NOT GET TIRED.  It is to me the.best.vacation.ever! Completely mindless- our biggest decisions of the day are "what beach are we going?" and "what are we eating and drinking?".

Oooh the beaches.... they are the MOST beautiful I have ever seen- white sands, clear blue waters, and lush green mountains that surround the beach to set and even more incredible scenery.

So of course it would be hard to come back from vacations! I looked at my desk- full of mail, hundreds of emails unread and unattended, bills to pay, studying to do, unpacking, laundry, grocery store run- work, work, work to be done.


There was sadness in me for the past two days, but I've been practicing mindfulness and gratitude. Last night, as I picked up my forgotten-for-2-weeks gratitude journal, I opened it and saw all the things I was listing as been grateful for right before I left, and of course, the last one was "going on vacation".

So, shouldn't I come back and say "I am grateful for the awesome vacation I just had" and be happy for it?

Yes!... so today, I decided to approach this sadness with gratitude.

Gratitude for a fabulous vacation...
Gratitude for seeing my friends and sharing with them an unforgettable reunion and weekend...
Gratitude that me and my family remained healthy during the whole two weeks...
Gratitude for spending time with my family...
Gratitude for seeing my daughter play, laugh, and enjoy the company of her cousins...
Gratitude for the amazing setting I was able to enjoy...


The more I think about it, I can go on and on.... and this way... a deep, sincere, and happy smile is showing up on my face. :)

If you are just coming back or will be heading to vacation this Summer, don't forget to be grateful for it.

XO,