I am so anxious to be home in Seattle, planning out the details of our Thanksgiving menu, and figuring out where I can plant myself in the kitchen. I got the impression that we are only having 2 people besides our immediate family over. This was kind of disappointing at first, but hio leftovers!

I am so antsy and ready to be home!

Food for today:

Breakfast: 1/2 c. peanut butter panda puffs, 1 banana, 1/4 c. almond milk

Snack: Apple, decaf lemongrass green tea

Lunch: Sushi!

Snack: Banana w/PB

Dinner: Something at Cafe 118 — going there with a friend tonight

I massively underestimated the amount of cereal I had left. It was a sorely disappointing meal, and unlike yesterday (where I was full until almost 1 p.m.), I’ve been really hungry since 10 a.m.! So, more protein in the morning = full longer. I guess all those experts really know what they’re talking about.

I’m going to go check out the Cafe 118 menu later in the day. It’s a raw foods restaurant, and I’m really excited to try it!

Also, I’m going to try and blog what I end up eating at home for the next week. I have a feeling it’s going to be difficult. I have a lot of comfort foods I associate with being in my parents’ home, and about 75% of them are wheat-based. Thank goodness my sister and mom want to eat gluten-free, too. It’ll ensure I’m focused on something positive, and not all the foods I really want to be eating.

Here’s to a quick work day (please please please)!

Let’s face it… att göra maten mer kalorisnål är ju inte längre någon större konst… man behöver ju inte direkt vara någon raketforskare för att “superslimma” maten genom bl a sötningsmedel, lättkesella och dylikt. Lätt att snöa in på det här. Men hur får man maten god och nyttig utan att kunna använda en lång rad typiska matvaror man är van vid?

Jag känner behov för mera utmaningar i matvägen och är rätt så sugen på att få läre mig lite mer om det här med mat för alla de som inte tål diverse matvaror – altså inte bara genom en ev utbildning (om jag kommer in), men också genom att själv experimentera mig fram lite här.

Till en början har jag idag inhandlat följande kokbok:

Gott utan gluten, soja, laktos, vete, mjölk, ägg är skriven av 2 dietister och bjuder på över 300 recept på goda måltider (allt från grönsaker till godis) och ett helt kapitel om hur man bakar bullar, kakor och matbröd… Ja va spännande detta kan bli å se hur det funkar ihop med rawfood & superfood!

Det här får bli mitt första julklappstips till den som har “alla kokböcker som finns” (jag hade den ju heller inte)- lite mer info om boken finns att läsa hos  bl a hos Adlibris.

Ser fram till att snart få kavla upp ärmarna och få trylla lite mer med mat & kost – julbaket kan nog bli extra spännande i år – ja ungefär som lovat!

Tidigare relaterade inlägg:

Glutenfritt majsbröd

My family gets pretty amped up about Thanksgiving. In fact, it’s my favorite holiday of the year.

Since I was old enough to responsibly wield a knife, each year Dad_D and I would set up shop in the kitchen between 7 and 8 a.m., eat some oatmeal, and then commence destruction of the space over the next 4 hours.

At first, I just prepped for the stuffing (and seriously, we usually have 16 people over, so that’s a lot of onions and celery to chop). I was the sous chef to my dad’s executive chef, always with Arlo Guthrie’s “Alice’s Restaurant” playing in the background. We’d leave the windows and door to the patio open to let the brisk air blow in, and make a dent in the awful heat that comes from using all four gas burners and an oven simultaneously.

My dad and I are pretty adventurous in the kitchen, so each year, we tried something new.

We’ve deep-fried a turkey (messy messy messy), we’ve rotisserie’d a turkey on the BBQ (if you do this, make sure your rotisserie device can handle the weight of your turkey. Take it from me — a device designed for a 4-6 lb chicken will not correctly cook a 22-lb turkey. It will set it on fire). We’ve tried about 20 different recipes for stuffing (and found 2 that work!). I discovered “the ultimate gravy recipe” last Thanksgiving. I’ll share it when I get home. Warning: It involves giblets. Yes, I am that hardcore.

What we’re trying this year is a gluten-free Thanksgiving. I thought it would be a stretch, but my dad just emailed me and told me that both my mom and my sister want to start gluten-free diets, as well.

Not only does this make me feel less guilty about controlling the menu (because it’s not just for me), but it’s reassuring to know that I have two other people who support me … and who look to me for support in return.

I’ve been collecting Thanksgiving recipes on Delicious for the last two weeks, and sent the list to my family last night. I think my dad was worried that a gluten-free menu would deviate a lot from that which we’ve grown accustomed to. As I said above, we’re all for innovation, but is Thanksgiving really Thanksgiving without stuffing?

That being said, just because food is gluten-free doesn’t mean it has to be vastly different from what you’re used to eating. We’re still having turkey (this recipe from Gluten-Free Girl and The Chef), stuffing (a swiss chard one with gluten-free bread cubes instead of potato bread, and then a gluten-free cornbread sausage stuffing), mashed potatoes (already gluten-free!), and some vegetables. I’ll post the recipes for the stuffings later — I don’t have them on hand.

Here’s my Delicious list of Thanksgiving recipes (HA HA PUN). Peruse, and enjoy!

onions/celery picture from tsuacctnt’s Flickr

fire picture from Ciaran McGuiggan’s Flickr

I can’t believe I’ve been eating gluten-free (with minor setbacks) for more than 2 weeks now.

The surprising part?

The hardest part was the first three days. Gluten-free requires an entirely new set of habits. I still tend to reach for bread when making meals, but it’s getting easier. I’ve just started to think about meals and cooking in a different way. The only thing that’s going to be really hard is baking. I’m unsure how my gluten-free all-purpose flour replacement is going to react in baked goods.

I think, to get my bake on, I’m just going to make a whole bunch of baked goods this holiday season and give them away. I get to bake, I get to make people happy. I’ve never had a huge sweet tooth, so it’s not the “eating” part of baking that I’m going to miss. There’s something very relaxing about baking. Sometimes I’ll even forego the stand mixer and do the hard work myself.

I’m sure BF won’t mind having to be my taste-tester, either.

Today’s Food:

Breakfast: 2 scrambled eggs, with leftover sausage, onions, mushrooms and olives, sprinkled with some cheese. Put this over a Van’s gluten-free frozen waffle (SO GOOD, I swear they are better than Eggos), glass of OJ.

Snack: Apple or banana, decaf lemongrass green tea

Lunch: An Amy’s frozen meal — I picked up the baked ziti and the rice pasta mac and cheese last week.

Snack: Whichever piece of fruit I didn’t eat in the morning

Dinner: Something with chicken breasts and mushrooms, with broccolini on the side. Can you tell we’re trying to clean out the fridge?

It’s 10:30, and I’m still full from breakfast (I usually don’t have that much protein in the morning), so I may not need a snack. Then again, we’re not going to lunch until about 1, so who knows what my tummy will do.

Some important lessons I learned in eating this weekend:

• Beer has gluten in it (even if it’s not wheat beer). I didn’t feel too awful afterwards, but I only had a pint before switching to Magner’s Cider. And then moscow mules. Saturday was fun.

• Getting a burger without the bun is the best idea ever. Leaves more room for things like cider, and french fries!
• The Publix by my apartment in Sanford/Lake Mary has as good of a selection of gluten-free items as the Whole Foods in Winter Park. I was so impressed this weekend, when I took the time to browse the aisles. No more making a second trip to WF!

Pie image from Benimoto’s Flickr

Moscow Mule image from WikiTender’s Moscow Mule entry

After an entire day of studying chemistry, I am wiped. My head is pounding and my stomach is tied in knots. I am really nervous about this test!

But as a reward for all my hard work (and because of all of the work I will do between now and Wednesday), I treated myself to my first real intentionally gluten-heavy meal in 2 months! It was just want I wanted!

Trader Joe’s mac and cheese with broccoli, spinach and tomato. Topped with parmesan cheese. Perfect! I missed my mac and cheese!

As I said yesterday, I will not be gorging myself in gluten. And I will be continuing to take care with how I eat my vegetables. That broccoli was steamed to an almost mushy state, which makes it easier on my system. Believe it or not, I now much prefer my broccoli on the mushy side. And even more amazing, Dave, the vegetable hater, likes it too! He had steamed broccoli in a restaurant that was still firm and slightly crunchy (the way most people like it), and he didn’t like it as much as my mushy broccoli! Score!

Everything else I ate today was pretty much gluten-free. I won’t be giving up my recent staples like Lara Bars, bananas, squash, or my beloved oatmeal. Why would anyone want to give this up!

Look at that creamy pumpkin-apple goodness!

Time to decompress and clear my head of all things chemistry related! I think we have a date with the dvr tonight!

Don’t forget Sam Mills 100% corn pasta d’oro for the Holidays!! It is a wonderfully tasting, firm texture pasta that tastes excellent with any sauce of your choice!!

Gluten??

 Who needs gluten pasta when there’s Sam Mills Pasta d’oro!!!

 You can find it on amazon.com, glutenfreemall.com, Some Shop-rites
Whole Foods, italian specialy markets and independent stores. The list grows everyday, so stay tuned!!

Feel free to contact me at: carol@sammillsusa.com

 Happy Thanksgiving!!

Apologies for the late post. I wasn’t able to access WordPress from work today.

No big news, other than

a) it’s Friday

b) I saw New Moon. And it was awesome. But I left work in a less-than-stellar mood, so I was pretty grouchy for the first 20 minutes or so.

Menu!

Breakfast: Bob’s Red Mill hot cereal, the usual way (flax, almond milk, coconut)

Lunch: Turnip/kale/bean soup, 1 slice bread

Snack: Apple, 3 slices of turkey

Dinner: Pizza eggs (scrambled eggs with sausage, olives, onions and mushrooms, topped with pizza sauce and 2 T cheese), probably a bottle of wine

Apparently I have to eat my bread faster than I did this week. I have 2 slices left out of the ones I set out on Sunday, and they were too moldy to save Maybe it will help if I keep it in the refrigerator?

I may try to make a gluten-free pie crust this weekend, to try it out before T-day. I’m stunned that I’ll be home with the fam in FOUR DAYS

That sounded urgent, didn’t it?!  No, not really, but I to have some news to share that will be interesting to some (and probably not so interesting to others!).  I’ll get to that in a bit.  First, I’ll start with today…

Today has been much better than yesterday.  Granted, yesterday did not set the bar very high, so pretty much anything was going to be better!  Jack is feeling much better, and after his bath, he smells fruity and sweet.  He is a little embarrassed about his girly smell, but it sure does beat the alternative!

I slept like a log last night after so little sleep the night before. And I woke up with the energy for a great run.  It was warm outside, but it was pouring rain.  Pooh!  I was indoors, unfortunately.  I still managed to pound out 10 miles in 1:32.  Not bad, especially considering that I had the incline on 3 the whole time.  I was going to change up the incline, but I actually set it at the beginning and then forgot.  I wonder if I would have been faster with no incline.

Chem lecture was great today…I followed along and was with him the whole time.  I love that feeling!  I have spent the afternoon on chemistry homework.  I want to get as much of that out of the way as I can, so I can focus all weekend on studying for my test next week and cleaning the house for my in-laws arrival on Monday.

I’m not sure what’s on tap for dinner tonight.  I am considering a repeat of last night because it was so, so good! I made butternut squash fries and an omelet with cheese, spinach and tomato.

I’m enjoying my new snowflake placemats.  They make everything look so festive and cheerful.

Of course my omelet was served with a huge scoop of salsa on top.

*********************

As tasty as this combination was, I find myself tonight with an overwhelming number of options for dinner!   So here is my news…

A few weeks ago, I had another test done to look at whether or not I am sensitive to gluten.  I had the test done through Enterolab, after having a blood test come back negative from the doctor last year.   I had decided to cut out gluten from my diet a couple of months ago, hoping that it might make a difference in the chronic stomach aches I suffer from.  This test is supposed to work whether you are currently eating gluten or whether you are already following a gluten-free diet.  After choosing to go gluten-free, I did notice a difference, especially at first when I was being very strict with what I was eating.

It turns out, just like the blood test, I am not sensitive to gluten!  I was really surprised to get the results at first.  But then I thought about it more…..

For as long as I can remember, I have gone through good and bad cycles with my IBS.  When I have been in a bad cycle for several days or weeks I have stomach aches everyday.  There is very little that I can eat that doesn’t make me hurt.  I am bloated and can carry several extra pounds of fluid and undigested food.  The only way I have been able to get my system back on track has been to eat a very limited diet. When I first cut out gluten, I cut out the gluten, as well as many other things.  I ate rice, bananas, potatoes, squash….  Foods that were gluten-free, but also high in soluble fiber.  Basically, I ate the things I have eaten in the past to break a bad IBS cycle.  I just cut out the gluten-y ones too.

Within a few days I had shed the bloat (and a few pounds associated with the bloat) and was feeling better.  I credited the gluten, but really, I now think, it must have been the limited diet more that the gluten-free diet.

So how do I feel about this???  Well, at first I was disappointed.  Part of me wanted to be able to say, “I found the answer!  Don’t eat gluten, and my stomach troubles are a thing of the past!”  But I knew that wasn’t true.  Even eating a gluten-free diet, I still cheated on occasion over the last couple of month.  And sometimes, after cheating….I was just fine!  If I were really sensitive to gluten, I would have felt awful.

What I know is this:  There are certain gluten-containing foods that are triggers for my IBS.  Insoluble fiber is a know trigger for many people.  Things like whole wheat and whole grains can tear me up (that is literally what it feels like!).  When I am in a good cycle, I have found, in the past, that I can tolerate these gluten-containing foods in moderation.  So I am going to go back to eating my sandwiches on occasion.  I miss bread, and am happy that I can eat it again.  White breads and white pasta are much easier on the systems of most IBS sufferers.  But of course, whole wheat is supposed to be the healthier choice.

I am going to try to stick to one gluten containing meal a day.  I am also going to pay very close attention to the insoluble fiber I eat.  Whole wheat is one source, but berries, beans, popcorn, apples with skin, and most vegetables also contain insoluble fiber.  Of course insoluble fiber is important in the diet, but I obviously need to eat it carefully.  One of the tips that I have followed and will continue to follow is to always eat insoluble fiber after eating something with soluble fiber.  The soluble fiber is gentler, and it feels to me, like it “cushions” the harsher foods in my system.  These foods include: pumpkin, white breads, white pasta, rice, potatoes, squash, apple sauce…

It is interesting to note that apples can be problematic because of the insoluble fiber in the peel.  But if you peel it, it’s easier on the system.  It’s also easier on digestion if you cook it or puree it.  Apple sauce is on the “safe” list.  There is a reason why apple sauce is recommended with you are sick with a stomachache.  Pureeing and cooking vegetables is a great safe way for people with IBS to get their veggies…and apples!

If you suffer at all from IBS, please check out helpforibs.com.  It has helped me immensely.  I have linked the FAQ page.  Even though I still have stomach aches, if I follow the “rules” she lays out and eat ONLY soluble fiber foods (and some protein!) for a couple of days, I can get myself back to feeling good.  And when I feel good, I can eat the whole wheat and the vegetables….in moderation. It only takes one meal of too much whole wheat bread with dinner or too big of a salad, to set myself up for days or weeks of discomfort.  I need to get better at moderating these “healthy” foods.  And I need to immediately return to the soluble fiber diet when I feel myself getting into a bad cycle.

These are some of the things I have learned work for me through a lot of trial and error.  I will say, that many of the things that have worked best are things that I have learned from the above website, as well as the books the author has written.  But every person is different, and I don’t believe that there is one diet that will work for every person with IBS.  There are some trigger foods I have read about that don’t hurt me.  Caffeine is one.  Carbonated water is another.  It is very individual.  But helpforibs.com is a great place to start.  There is even a “cheat sheet” with lists of safe and unsafe foods that I have printed out and put on my refrigerator!

So here I am with so many options for dinner!   Ironically, what I am really craving tonight is oatmeal…hot, creamy, and sweet!  Tune in tomorrow to see!

A study in Neuroscience wonders about the similarities between junk food junkies and, well, junkies. In an experiment, rats that were given unlimited amounts of junk food had similar addictive behaviors to rats addicted to heroin. The researchers believe this occurred because the pleasure centers of the brains of rats becomes less responsive as the rats continue to consume the product that makes them feel high. So bingeing on high-sugar, high-calorie foods becomes addicting, similar to the addiction of heroin addicts. The rats needed to eat more and more of the addictive substance just to get a sugar high. The result was compulsive eating and ultimately obesity. When the rats were taken off  the junk food diets, their “reward pathway deficits” still persisted, demonstrating how difficult it is to give up a bad habit. The salient question of this study: what are the effects of eating junk foods on the reward system in the long-term.

In a similar vein, children with attention deficit hyperactivity disorder (ADHD) sometimes have similar responses to artificial ingredients in foods including flavorings and colorings. Eliminating these products can result in improvement in attention, focus, and behavior, and consequently learning. Finding foods without artificial ingredients is much easier today than it was 10 years ago.

A protein in milk called casein and a protein in wheat and other grains called gluten is converted into morphine-like compounds in some children. These are the children who drink large quantities of milk and consume diets that only feature piazza, pasta, salty snacks, and bagels. If these foods are taken away from these children cold turkey, the children respond like addicts. They literally experience withdrawal symptoms.

Was it deus ex machina or a happy accident? Whatever it was it happened twice so far while I was writing the previous post.

First, Gluten-free Girl tweeted about the Psychology Today article I linked to below describing the connection between gluten sensitivity and depression/anxiety.

And then just moments after I published the post from earlier, I found this article describing some of the problems gluten causes.

I guess the world really is waking up — just as I am — to the problems gluten poses. As a dear physician-friend said to me recently about going gluten-free, “This diet reverses many conditions, you’ll see!”

We all know the smart thing to do when you are sick is to go to the doctor. We all know to seek expert advice, but who to turn to when these experts fail?

My entire life has been plagued with mysterious ailments and illnesses. Some of these are definitely food related, others are environmental, and the source of others is still unknown. For decades now, doctor after doctor has been unable to pinpoint the cause of all these strange sufferings.

Infancy: Colic and an aversion to eggs, according to mom, who herself was lactose intolerant and allergic to mangoes. I occaisonally get itchy when I eat citrus. My dad was allergic to shellfish. I can’t handle scallops myself.

Early childhood to early adulthood: Allergy-related eczema of the hands and feet. Had weekly shots for several years but the shots ended even though the allergic reaction was in force. Doctor told my mom that I was having an auto-immune response to a number of environmental irritants. Food allergies were never considered. He told my mother to see to it that I marry “a rich man” so that I can hire people to clean (expose themselves to chemicals) for me. Hold on a minute …. BWAHAHAHAHAHAHA …. Okay, I am back. Well, we see how that worked out considering that I am both poor and unmarried, but now there’s non-toxic cleaning products, so that’s .. uh … good, I guess. Just kidding. No really, that’s great. If you have got to do your own cleaning chemical free is the way to go.

Age 10: Trichotillomania (compulsive hair pulling): This is considered a psychiatric disorder along the Obsessive-Compulsive spectrum, but like many other mental health issues, there is some evidence of physical basis to hair pulling. John Kender believes that this disorder may be caused by an allergy to a common yeast found on the skin and in the gut. Kender is not a medical expert but he is a hair puller who devised an anti-yeast diet that he, and many others, claim is a cure for trichotillomania. I haven’t tried this diet so I can’t vouch for its efficacy but here’s a link in case you are interested.

Age 16 — 40: Clinical depression with anxiety. Another mental health issue with roots, some say, in physical health. Depression and anxiety is associated with carbohydrate cravings, which can pack on the pounds. Some carbohydrates are allergens, like wheat, corn, and potatoes, which can create a response from the body, including abrupt changes in mood.

Adult depression and anxiety has been linked to childhood allergies. Many celiac sufferers have been misdiagnosed initially as suffering from depression instead of a gluten sensitivity.

Lifelong: Hypothyroid: Diagnosed at 40 and guess what? Celiac and hypothyroidism are connected.

Age 20 — Irritable Bowel Syndrome: I actually started suffering from this around my mid-teens. Wheat and dairy are implicated in IBS. I’ve also suffered IBS very badly after eating semolina pasta and marinara sauce.

Age 40 — Painful Bladder Syndrome: This is the working diagnosis for what initially was thought to be bladder cancer. Inflamed cells fooled cytology tests into thinking that the inflammation was cancer. My urologist made the wheat/gluten connection to these symptoms and suggested the celiac panel. The panel results came back mixed. Based on my doctor’s recommendation, I’ve been off gluten since October ‘09.

A common theme throughout the years is that these are all ailments that correspond highly to food/environmental allergies, yet only in the case of my childhood eczema and the painful bladder syndrome were allergies ever considered a cause of illness. So much for the so-called experts. No wonder Americans are going online looking for cures for what ails them. No wonder alternative healing is a multi-billion dollar industry. Yet, when people overhear me muttering to myself trying to figure out what’s going on inside, I hear words and phrase like “neurotic”, “self-absorbed”, “overly sensitive”, etc.

Oh, poor me. I’m a wee bit self-pitying today after writing an inventory of these health challenges. Well, at least with the gluten sensitivity diagnosis, better late than never. We’ll see how I feel after 6 months gluten-free.

Another Great Article from Precision Nutrition

The At-Home Test For Gluten Sensitivity
by Bryan Walsh, November 18th, 2009.

Everywhere you look, there’s a ton of discussion about gluten and gluten sensitivity. In fact, PN’s very own Ryan Andrews wrote a great article – All About Gluten – just a few weeks back.

But is gluten sensitivity really something you need to be concerned with? Or is it merely a “Hollywood fad” that’ll disappear as quickly as it came?

Well, a host of new research studies suggest that this whole gluten thing can be a pretty big deal. In fact, emerging research on gluten and its negative impacts on health, including brain function, is starting to look kinda scary.

Quick Gluten Review

Gluten is a sticky protein found in a number of grains that helps bind things together. Basically, it’s the “glue” that helps bread hold its shape, stops sauces from curdling, and gives cheese spreads, canned meats and many condiments their smooth texture.

Gluten is ubiquitous in our food supply today and is found in everything from oats, bran and cereal – to the not so obvious – ketchup, soy sauce, chewing gum and salad dressing. Truthfully, if you eat any type of processed food, you’re likely eating gluten.

For more on what gluten is and where it’s found, check out Ryan’s article here.

Interestingly, gluten-free foods are one of the fastest growing sectors in the nutritional world today – and with good reason. If you’re sensitive to gluten, yet continue to consume products that contain it, there is a strong likelihood that some aspect of your health will suffer.

Celiac Disease vs. Gluten Sensitivity

Before discussing gluten sensitivity in depth, some distinction should be made between it and its cousin, Celiac disease. Celiac disease is an autoimmune condition affecting numerous systems in the body. But its main target is the digestive tract.

Gluten sensitivity on the other hand simply implies that there is some type of immune reaction occurring to gluten in the diet. For you clinical types, this immune reaction can be detected by anti-gliadin antibodies in the serum, stool or saliva.

In the end, the primary difference between the two is whether or not there is intestinal damage.

Gluten sensitivity + Intestinal damage = Celiac Disease

Gluten sensitivity + No intestinal damage = Gluten Sensitivity

Now, you might think that gluten sensitivity only occurs in a small percentage of the population, just like with Celiac Disease. If so, you might be surprised to learn that in non-celiac disease patients, anti-gliadin antibodies can be found in as high as 35 percent of the population.

Gluten and Your Health

The seriousness of gluten sensitivity – with respect to everyday health concerns, as well as some atypical health issues issues – can’t be overstated. Really, it’s a big deal. But instead of taking my word for it, let’s take a look at some of the research.

Gluten and Women
Women with gluten sensitivity were found to have a higher incidence of stillbirths, spontaneous and repeated abortions, late onset of menarche, amenhorhea (no menses), anemia, and early menopause.

Because of the potentially negative impact of gluten on women’s hormone and reproductive system, one study recommended “celiac disease should be included in the screening of reproductive disorders.”

Gluten and Mood Disorders
Schizophrenia and depression have been linked to gluten sensitivity. In fact, gluten sensitivity seems to be a causative factor for schizophrenia in patients genetically susceptible to the condition.

In one study, “A drastic reduction, if not full remission, of schizophrenic symptoms after initiation of gluten withdrawal has been noted in a variety of studies.”

Gluten and Your Brain
Gluten has particular reactivity to our nervous system and is no longer considered to be a gut issue. Our brain and nervous system governs our perception, mood and quality of life. When our nervous system deteriorates, our life deteriorates.

Research has correlated gluten sensitivity to seizures, neuropathies, ADHD, Alzheimer’s, MS, migraines and even EEG anomalies (brain wave abnormalities).

One study concluded, “Gluten sensitivity can be primarily, and at times exclusively, a neurological disease.”

Gluten and Metabolism
Gluten sensitivity has been correlated with decreased absorption of critical minerals, such as zinc.

Zinc absorption occurs in the small intestines (duodenum and jejunum), the two areas most affected by celiac disease lesions. Researchers conclude, “These observations indicate that trace metal deficiency is another common nutrition complication of adult celiac disease.

Zinc has an important role in a variety of functions including our immune system, hormone production, brain function, taste, smell and our digestive function.

Gluten and Bone
There are numerous studies showing a link between gluten sensitivity and bone loss. Numerous mechanism have been proposed, including decreased calcium absorption. Researchers determined “Continuing long-term benefit of gluten withdrawal on bone metabolism in celiac patients.”

Gluten, Blood Sugar and Diabetes
Both Type 1 and Type 2 diabetes have been linked to gluten. “This population-based study showed the highest reported prevalence of celiac disease in Type 1 diabetes in Europe. Patients with celiac disease showed clinical improvements with a gluten-free diet (GFD). We recommend screening for celiac disease in all children with type 1 diabetes.”

Gluten and Behavior Disorders
Partial peptide digests of gluten, called “exomorphins” have been shown to have psychoactive properties that have morphine-like properties in the body and brain. Studies have shown abnormal blood flow patterns in the brain in celiac patients at rates similar to ADHD children. Also, celiac disease has been found more frequently in children with dyslexia.

There are literally hundreds more studies demonstrating the negative impacts of gluten in susceptible individuals to virtually every aspect of their physiology.

That’s right, this isn’t some fly-by-night, tree-hugging, tie-dye T-shirt wearing hippy craze. Gluten sensitivity is very real and causing major health issues for a growing number of people, even if they don’t have symptoms – yet.

At Home Gluten Testing
As highlighted above – gluten isn’t something we should all be frightened of. After all, only about 35-40% of the population may experience gluten sensitivity. So please don’t get the idea here that I’m suggesting we all start on 100% gluten-free diets immediately.

However, and here’s the crux of the issue, many of us simply don’t know whether we fall into the 60-65% of the population that can tolerate gluten or into the 35-40% of the population that can’t. So it’s important that we find out.

Fortunately, there are numerous ways of getting tested, the best of which (at least, at the present) seems to be a combination of stool and saliva testing through a company called EnteroLab (www.enterolab.com).

And here’s the cool part. You can actually do the test yourself. You simple order a test kit through the company’s website, perform the tests yourself at home, send the kit back to the lab, and receive the results a few weeks later.

Of course, it’s beyond the scope of this article to go into interpreting the test here, but should you look into this kind of testing, the tech support available at Enterolab will be able to help you with your results.

The Gluten-Free Lifestyle

So let’s say you do the test and determine that you’re sensitive. What’s next? Well, you’ll have to cut all gluten out of your diet.

But deciding to go gluten-free isn’t a simple lifestyle change. It is more akin to a meat-eater deciding to become vegetarian. Gluten is so pervasive in our society, it takes a conscious effort to avoid it. And, because many of our comfort foods are full of gluten, it requires a change in perspective as well.

When many of my patients are reluctant to go off gluten – they just don’t want to give up some of the foods they love – I simply ask them, “Your bagel or your brain?” It’s that simple.

If you have a proven gluten sensitivity, it IS destroying some part of your body every time you eat it. Your thyroid, your brain, your joints – it could be any or all of these. And you must avoid gluten permanently.

This doesn’t mean being gluten-free most of the time, or “I’m gluten-free all week except for my one Ms. Fields chocolate chip cookie.” There is evidence that gluten can stay in your system for up to 8 months making every exposure a long-term thing. Does that sound too doom and gloom? Totally, and it sucks, but it’s the reality.

In many ways, gluten sensitivity is akin to peanut allergy. Any little bit of gluten can be cause for some real problems. So again I ask – your brain or your bagel?

Additional Support
Once you’ve decided to avoid gluten, there are other things you can do to protect yourself.

Besides avoiding it everywhere you can, there have been a couple of novel enzymes found to help break down accidental exposure to gluten. However, it is not a license to eat gluten. Rather, if you know you are sensitive to gluten, you can take these enzymes on a daily basis to help avoid any gluten that may have snuck into your diet.

Research has shown that the digestion of proteins found in gluten requires an enzyme known as DPP IV (dipeptyl dipeptidase IV). This enzyme is normally found in intestinal cells and is known to be deficient in celiac patients. In non-Celiac patients, if there is any damage to the intestinal wall, DPP IV will be decreased, causing an increases susceptibility to gluten and therefore damage.

In gluten sensitive individuals following a gluten-free diet, it is recommended to take a few capsules of a supplement containing DPP IV daily to prevent damage from accidental exposure.

Summary
Gluten sensitivity is a very real condition. And if you test positive for gluten sensitivity, and you continue to eat gluten-containing foods, your health and performance are at risk.

Fortunately, we don’t have to employ any guesswork or speculate about gluten sensitivity. With the genetic testing available today, we can be sure about gluten problems.

If you’re are interested in optimizing your performance and preventing future health issues, get tested and find out.

References

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Molteni N, Bardella MT, Bianchi, PA. Obstetric and Gynecological Problems in Women with Untreated Celiac Sprue. J Clin Gastroenterol.1990 Feb;12(1):37-9.

Hadjvassioulu M, et al. Headaches and CNS white matter abnormalities associated with gluten sensitivity. Neurology 56:385-388; Feb, 2001.

Neuromuscular disorder as a presenting feature of Celiac disease. J Neurol neurosurg psychiatry. 1997;63:770-775

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Hadjivassiliou M et al 2003. Gluten ataxia in perspective: epidemiology, genetic susceptibility and clinical characteristics. Brain 126: 685-91.

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Hadjivassiliou M, et al. 2003. Dietary treatment of gluten ataxia. J Neurol Neurosurg Psychiatry 74: 1221-24.

Will AJ. 2000. The neurology and neuropathy of coeliac disease. Neuropathy and Applied Neurobio 226: 493-96.

Cross A, and Golumbek, P. 2003. Neurologic manifestations of celiac disease. Neurology 60: 1566-1568.

Hadjivassiliou M, et al. 2002. The humoral response in the pathogenesis of gluten ataxia. Neurology 58: 1221-26.

Marsh M. Gluten, Major Histocompatbilty Complex and the small intestine. Gastroenterology 1992; 102:330-354.

Kalaydijian AE, et al. The gluten connection: the association between schizophrenia and celiac disease. Acta Psychiatr Scand. 2006 Feb;113(2):82-90.

Solomons NW, et al. Zinc nutrition in celiac sprue. Am J Clin Nutr. 1976 Apr;29(4):371-5.

Pazianas M, et al. Calcium absorption and bone mineral density in celiac after long term treatment with gluten-free die and adequate calcium intake. Osteoporos Int. 2005 Jan;16(1):56-63.

Spiekerkoetter U, et al. General screening for celiac disease is advisable in children with type 1 diabetes. Horm Metab Res. 2002 Apr;34(4):192-5.

Hansen D, et al. Clinical benefit of a gluten-free diet in type 1 diabetic children with screening-detected celiac disease: a population-based screening study with 2 years’ follow-up. Diabetes Care. 2006 Nov;29(11):2452-6.

Zioudrou, C., Streaty, R., Klee, W. (1979). Opioid Peptides Derived from Food Proteins. The Journal of Biological Chemistry 254(7), 2446-2449.

Usai P, Serra A, Marini B, Mariotti S, Satta L, Boi MF, Spanu A, Loi G, Piga M. (2004). Frontal cortical perfusion abnormalities related to gluten intake and associated autoimmune disease in adult coeliac disease: 99mTc-ECD brain SPECT study.Dig Liver Dis. Aug;36(8):513-8.

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So, I’ve come to some conclusions recently.

First of all, when I went to Ethos on Tuesday with a coworker for lunch, I was an idiot and ordered a cookie with my lunch. This sounds harmless, except that I totally neglected to ask if the cookies were gluten-free.

They weren’t.

I spent the majority of Tuesday evening feeling like total crap (super bloated), and confused as to what triggered these feelings. To my knowledge, I had eaten gluten- and dairy-free the whole day. Except not. That one stupid cookie.

Last night, BF brought home some Publix carrot cake (to my chagrin). I asked him why he did that, since I couldn’t eat it, and he said, “but the doctor said you could!”

This is frustrating. No, I don’t have celiac disease. But yes, obviously my body doesn’t react all that well to gluten. I’m still confused as to where to get tested for gluten sensitivity/intolerance. When I point this out, BF shrugs — he thinks I am kind of a hypochondriac.

So, I had a small piece of carrot cake, and lo and behold … felt like crap after what was actually a wonderful dinner (the risotto turned out FABULOUS!! We are having leftovers tonight).

So, now that I know gluten isn’t so cool with  my body, I’m going to try on some lactose. I’m currently drinking a packet of Oregon Chai’s chai latte mix (there’s powdered milk in there). We’ll see how I do with this, and then with cheese maybe tomorrow. If I can eat cheese again, I think this whole diet-change will be marginally easier.

Also, as a bonus, on Tuesday my Pilates instructor said I had noticeably lost weight – awesome, especially considering I’ve been taking it easier at the gym lately (that will have to change come December, got some lbs to lose before that cruise in January!). I’ll weigh in on Sunday, and see what happens. Even if I’ve lost a 2 pounds, that’s a step in the right direction. With the right diet and consistent exercise, I’ll finally be able to achieve the results I’m looking for

Today’s meals:

Breakfast: Bob’s Red Mill Mighty Tasty Hot Cereal, shredded coconut, almond breeze, flax; decaf lemongrass green tea

Snack: Banana w/PB, chai tea latte (seriously, I love this stuff)

Lunch: Kale/bean/parsnip soup, 1 slice GF bread

Snack: Apple, w/PB (I may not even need this, b/c of the chai tea latte, I will probably eat lunch kind of late)

Dinner: Pork roast (on sale at Publix! Go BF!), leftover risotto, steamed or sauteed broccolini (haven’t decided yet).

I’ll avoid the cake for dessert tonight, but I am thinking about dropping by Whole Foods or Chamberlain’s to see what they’ve got cooking in the GF desserts section. It’s easier to resist the siren song of Publix carrot cake if I’ve got something else to occupy myself with.

cookie picture from denise cross’ Flickr

cheese picture from cwbuecheler’s Flickr

Nutrition heals may have new meaning. At the very last minute, I signed up for a special dinner at Applewood Brooklyn featuring Lucky Dog Organics. Patrons sit at communal tables, which, of course, encourages conversation with strangers. Within minutes, I discovered that our table mates had a home in the same upstate town as my family. It was inevitable that they would know my mother and the way she died. But they knew much more about her. Much of the conversation centered around my mother — our trip to Laurito, Italy, the family’s hometown; our mutual love of food and cooking; her love of fashion and shoes; her father, my grandfather, a watchmaker. But she was not all we spoke of.

The couple has a grown daughter with celiac, an allergy to gluten — a protein in grains such as wheat and barley. They understand the havoc that gluten can wreak on the immune system. Their daughter was diagnosed long after she ate her meals in the family home. Their house is 100% gluten-free, yet their daughter does not live there. These are incredible parents. It is not a sacrifice to eliminate certain foods to improve the health of your child. It is simply being good parents.

I counsel families with children with ADHD, autism, and other challenges that necessitate dietary changes. Because my title is registered dietitian/certified nutrition, clients expect that I will examine their food habits. Sometimes, however, they appear surprised. And, I am surprised sometimes, too. Once in a while, parents are not willing to make any dietary changes for their children. They use the terms “hardcore” and “radical” to describe my nutrition advice. Unfortunately, I have to let these families go unaided and hope that they will return to me later. Other times, the parents only want to change the food choices for the child and not for the entire family. Most times these families will come along and eventually change the household. Ultimately, it’s better for the family to operate as a unit. After all, everyone goes on stand-by together. No one gets left behind at the airport.

Reflecting on the serendipity of spending an evening at Applewood Brooklyn with friends of my mother’s, brought me to another level of closure about my mother’s untimely death. I am thankful for the opportunity to share a meal with this couple who knew my mother and who changed their life for their daughter. Nutrition heals.

Went to bed with a fever last night. It hadn’t broken this morning, so I decided to work from home today.

I must work better from home or something, because I definitely got two great hits for one of my clients this morning. And, I got to make a sweet lunch (although my gluten-free bread doesn’t hold up as well to this treatment).

Today’s food:

Breakfast: 1 piece gluten-free toast, + peanut butter, flax seeds, banana

Lunch: Grilled “cheese” sandwich with turkey, faux American cheese, grilled onions and tomatoes, with pizza sauce (bizarre-sounding, but awesome)

Dinner: Chicken thighs, wild mushroom risotto (!!) and broccolini. I’ll let you know how it turns out!

I made these for the boys because they have birthday parties at school this week. They are grain free and dairy free and DELICIOUS. They do have some sugar so you have to watch that. I tasted them but do not plan to include them in my diet. I always send my own treats to school when there is a school party. Collin went gluten free casein free at the age of 20 months (now age 7)so I am used to this process and do it for Ryan (age 3) as well too. I always take their own food to home birthday parties too.

Allison’s Wheat Free Brownies  (from the back of the “Let’s Do Organic” brand of coconut flour bag)

1/3 cup butter alternative ( we used earth balance which has soybean oil)

1/2 c Cocoa powder

6 eggs or equivalent sub

1c. sugar ( iam going to try honey next time and see what happens but I needed these for school so I didn’t want to mess it up yesterday)

1/2 tsp vanilla

1/2 cup coconut flour, sifted

1 c. choc chips (optional)

Preheat oven to 350 degrees. In a medium saucepan over low heat, blend butter and cocoa powder. Remove form heat and let cool.In a separate bowl,mix eggs,sugar,vanilla,Blend this into the cocoa mixture. Stir in the coconut four until the batter is no longer lumpy. Add the chocolate chips, if desired. Bake in a pre-gresed 8 x 8 baking pan for 30 to 35 minutes. (I used cocnut oil to grease the pan)

When I try them with honey I will let you know what happens!

I’ve been pondering over the test results I got over the phone yesterday (although I have yet to get anything in person, grumble grumble). When it comes down to it, I am glad I’m celiac-free. As twisted as it sounds, h. pylori would have been okay, because really, you just take a bunch of antibiotics and are done with it.

But at this point, here’s what I’m thinking: I do feel better not eating gluten and lactose. And at this point, 9 days into it, I’m starting to discover that it’s not the end of the world. I can still have bread, pizza, cookies, cereal, oatmeal, etc … but I don’t have to always feel like crap anymore.

Plus, if I decide that a particular food is worth feeling like garbage for (I’m looking at you, cannoli, with your gluten-y, lactose-y goodness), I can go for it and know that the discomfort will only be temporary.

I am considering getting tested for food allergies. But, when they do this, are they straight up just testing for allergies, or do they look for food sensitivities as well? I’d just like a little bit of official guidance on what my body would rather I didn’t eat.

So, I’m still eating gluten-free, per the plan. With a little effort and planning (and understanding friends and family), it’s do-able. Although the beer thing might be a problem (so says the 6-pack of Shipyard Pumpkinhead Ale in my fridge).

Today’s eats:

Breakfast: Panda puffs, almond milk

Snack: Lemongrass decaf green tea, 1 banana + peanut butter

Lunch: Ethos tofu coconut curry wrap, pineapple and a chocolate chip cookie (yum yum and yum. Although the wrap itself left something to be desired)

Snack: Apple and peanut butter

Dinner: No cooking risotto tonight. BF and I have work to do (for actual work), which totally sucks. I will be thinking about Borderlands and Mario the whole time We will probably just have pork chops, a vegetable (I bought green beans and broccolini this weekend), and a salad or rice or something.

cannoli photo from ajagendorf25’s Flickr page

beer photo from bernt rostad’s Flickr page

Odds are if you host a gathering for Thanksgiving that one or more people will have some dietary restrictions.  It could be an allergy, keeping kosher, being vegetarian, or diabetic.  I am here to tell you that making small accommodations are easy, not to mention thoughtful at this time of year.

Last year when I went to Butterball University I was able to ask about the turkeys and I learned that Butterball turkeys are gluten-free.  This is not the case with some other brands– they are dusted with flour during the processing.  This is not something that you would necessarily consider unless you are allergic to wheat or have Celiac, an auto-immune response to gluten that presents somewhat like an allergy.

How has being diagnosed as Celiac changed my Thanksgiving feast?  Probably not as much as you would imagine. The biggest change I have made is not stuffing my turkey and instead preparing two different stuffings in two different baking dishes– the traditional one that my family has always enjoyed and a special gluten free one that I can eat, as well as share.  This year I am making a Mexican Cornbread Stuffing, modifying the original recipe only slightly.  No one else would even notice.  I will serve traditional dinner rolls to everyone else and have my own special gluten free roll. 

But what do you do if you are cooking for a large group of people with various allergies or dietary restrictions.  The easiest thing to do is simplify.  Dairy allergies?  Ditch the traditional mashed potatoes and serve roasted potatoes, a combination of sweet potatoes and white potatoes is delicious.  Serve a clear soup instead of a creamy one.  Corn on the cob is a better alternative than the creamed corn chowder.  And don’t be afraid to ask your guests to bring along a side dish that they can eat.

When you set up your buffet table, write the ingredients on a placard along with the name  of the dish.  Ask your guests to do the same for any items they bring with them. By doing so, your guest can look at the ingredients in each dish and not feel like they are bothering you.  And anyone who enjoys a particular dish can jot down the recipe and add it to their own repertoire.

What about dessert?  Baking with allergies in mind can be difficult and time consuming.  Don’t toss out the traditional pumpkin pie or the apple torte that has been passed down for generations.  Find a bakery that specializes in allergy free desserts and buy your allergic guest something special. 

Remember the meaning of the holiday– giving thanks.  Show your loved ones how thankful you are for their presence by accommodating their dietary needs.

Tres años parecen pocos, pero con esta edad, nuestro blog ya podría entrar en “Educación Infantil”. Nos estamos haciendo mayores… pero esperamos seguir creciendo.

Más novedades. Seguimos en WordPress pero… hemos cambiado la dirección del blog. A partir de ahora nos encontraréis en:

http://madresypadres.wordpress.com

Allí os estamos esperando con el mismo contenido, sin cambiar nada para seguir siendo un punto de encuentro.

It’s been two weeks and a few days since I banished gluten and milk from my diet. I feel fantastic.

So, after years of dealing with certain horrid symptoms and listening to doctors who swore I’d have to be on certain pills for the rest of my life, I have found the way to feel better.

Maybe someone should issue me an MD diploma. Seriously.

And the kicker is that the transition was not even that hard. It was all about finding what had gluten and dairy and finding alternatives to those things. I didn’t have to give up that much.

These days, there is cheese, bread, yogurt, and all sorts of other stuff out there. It’s incredible. There’s a whole market for this given the fact that so many people are afflicted with gluten and dairy intolerance.

I am happy I did my research and gave this a try and thankful to my friends who helped me figure this out.

Anyone out there going through this? Drop me a line. There is hope.

Natalia

Today, I am grateful for: Change.

I know I made this recipe before and it turned out heavenly…perfect Gingerbread! Did I really not get around to blogging this recipe yet? I must remedy this asap! This recipe is included in a book by one of my new favorite food authors, MFK Fisher. How to Cook a Wolf The book dates from the early 1940s and it’s a fascinating look at enjoying the best food you can during times of war and deprivation: WWI, The Great Depression, & WWII (she even discusses when desperate measures are required to not starve.)

The Recipe for Edith’s Gingerbread:
(Note: it’s a soft gingerbread not hard like cookies)

1/4 Cup Shortening (I used butter instead)
1/4 Cup Sugar
1/2 Cup Molasses
1/2 Teaspoon Baking Soda
1 Teaspoon Cinnamon
1 Teaspoon Ginger
Pinch of Cloves
Pinch of Salt
3/4 Cup Boiling Water
1/4 Teaspoon Baking Soda (Yes, Baking Soda is listed twice.)
1 1/4 Cups Flour (Used Bob’s Red Mill Gluten Free Flour Mix)
1 Teaspoon Baking Powder
1 beaten egg

Steps:
1. Cream the butter and sugar together (Easier if you use a mixer.)
2. Sift the spices, flour, and baking powder together. (Does anyone still really sift these days? I don’t have a one.)
3. Beat the 1/2 teaspoon of soda into the molasses until it is light & fluffy, and add to the butter and sugar.
4. Add the 1/4 teaspoon of soda to the boiling water, then add it alternately with the dry ingredients.
5. Fold in the beaten egg when all is well mixed.
6. Pour into a greased and floured pan.
7. Bake at 325 Degrees F for ~20 minutes. (NOTE: Took me ~ 40 minutes for the batter to cook fully so don’t worry if it takes you longer too – just keep an eye on it.)
Note: This mixture will seem much to thin to make a cake but do NOT try to increase the quantity of flour as many doubting cooks have tried to do.

I’ll admit I wasn’t sure how closely I followed all the mixing, boiling, fluff, etc of the recipe alchemy exactly…but even with my relaxed style of baking this recipe turned out FAB!

I just called about the results from my upper endoscopy: Celiac and h. pylori negative.

I’m going to lunch right now, and will mull this over. As it stands now, part of me is really glad, because it’s hard to eat gluten-free (although I’m not sure if their tests for celiac include gluten sensitivity). Part of me is frustrated, because that means no answers.

This is really easy – the long ingredients and directions look daunting, but it really is pretty simple.

Hands-on time: about 20 minutes?
Cooking time: 2 hours

Dry ingredients:
6 1/2 cups vital wheat gluten flour
1/2 cup chickpea flour
1 ½ cups nutritional yeast
2 Tbsp ground poultry seasoning (marjoram, thyme, sage, rosemary, etc.)
2 tsp Goya Adobo seasoning
1-2 tsp fresh cracked pepper

Wet ingredients:
3/4 cup soy sauce
3 Tbsp toasted sesame oil
(1/2 tsp liquid smoke)
3 cups + more water
(bean curd skin sheets from an Asian market, usually frozen)

Basting Mixture:
Margarine
(white wine)
Soy sauce
Sesame oil
Nutritional yeast

Equipment:
Mixing bowl
Cheese cloth
Large pot with a steamer tray
Baking/Roasting pan
Pastry brush

Mix up all of the dry ingredients in a medium to large size bowl until totally mixed up. Mix up the wet ingredients in another container. Add the wet into the dry. It will be flakey and dry for a bit, slowly add more water and knead until it is about the consistency of bread dough (a moist, glutenous mass). Form the mass into kind of a ball shape and wrap it up in a cheesecloth.

To wrap it up: use about ½ a package of cheesecloth. Plop the gluten down in the middle, and roll it up with the short sides of the cloth. With the long sides, twist them, bring them up and tie them in a knot on the top. This makes a handy little handle for taking the gluten out and putting it in.

About the cheesecloth: The cheesecloth is essential. It keeps the gluten from expanding too much and getting spongy, it keeps it at that delightful chewy texture that we like. Do not skip getting the cheesecloth (I may try using tin foil for a smaller version).

Next, heat the water in the steaming pot. You can add fresh herbs to the bottom of the pot (like a fresh poultry blend) if you desire, it smells good. Put it in the pot on a vegetable steaming rack in its nice little cheesecloth sack. I use a big ol’ pot for steaming tamales, but any large pot with a steam rack will do. Steam it for about an hour.

While the gluten is steaming, get the basting sauce ready and preheat the oven to 350′.

When the hour is up, liberate the gluten from the cheesecloth and put it in a roasting pan. Reserve the cooking liquid for gravy if you’re smart. If you are using it, place one layer of the bean curd skin around the gluten. Brush with the basting mixture. Repeat 3-4 times, so that you have several layers of “skin”. If you aren’t using the bean curd skin, brush or spoon basting mixture over the gluten. Roast for an hour, basting every fifteen minutes or so.