We’ve heard of the benefits of ‘whole grains’ for years, so why are so many ‘going gluten free’ now?

Some experts suggest it is an increased awareness in identifying the symptoms coupled with better testing methods. Others believe it’s a product of our country’s wheat processing and fortification causing adverse reactions. Whatever the reason, it’s no secret that many are going gluten free.

For those with Celiac disease, removing gluten (the protein found in wheat, barley, and rye) is medically necessary. Eating gluten containing foods will spark an allergic reaction causing an array of symptoms including immediate digestive upset or worse, anaphylactic shock. However, parts of the celiac population are asymptomatic, experiencing no symptoms at all. If zero symptoms present themselves, long term, repeated gut offense by gluten can cause long term effects including, but not limited to, skin rashes, infertility, anemia, or even osteoporosis.

So steer clear even if you’re not allergic? Try it! Do know that you’ll be missing out on a few nutrients whole grain wheat offers which gluten alternatives, such as rice, do not. However, that does not mean you cannot replace those missing nutrients from a balanced, real food diet. One way is not bad while the other good, they are simply alternative means. In my personal opinion, our country consumes gluten (from wheat) in too great of amounts whether from processed wheat products themselves as hidden additives. Shifting our diet to include fruits and vegetables, clean meats (or veggie/vegan proteins), whole grains (gluten containing or not), legumes, and healthy fats, is not a bad idea.

Bottom line: Only YOU know what’s best for your body. Besides the healthy foundational foods, I (nor anyone else) can tell you what or how to eat to make you feel your best. That takes a bit of awareness. So go gluten free, maintaining a balance of nutrients, and see how you feel!

Cheers to a happy and healthy New Year!

Maya

Serving beer?

Most beers are made from barley, a gluten containing grain. The fermentation that beer undergoes does not remove gluten from this grain alcohol, nor any other grain alcohol. There are special beers sold that are considered gluten free. Typically sold at local health food stores, they are produced from non-barley, non-gluten containing grains. True gluten free beer will always be produced in a dedicated gluten free facility so as to avoid cross-contamination with barley and wheat used for other beers.

Serving wine?

Always a safer bet for the gluten free go-ers as wine is naturally gluten free. However some people experience adverse reactions to the sulfites. Sulfites or sulfur dioxide is a fruit preservative widely used in dried fruits as well as wine.  It is also produced by the human body at the level of about 1000 mg (milligrams) per day.  Consumption of food preserved with sulfites is generally not a problem except for a few people who are deficient in the natural enzyme to break it down.  For these people, the additional sulfites from food can be a problem. All wines contain sulfites.  Yeast naturally produces sulfites during fermentation so there is only a rare wine which contains none. Organic versions are not allowed to use added sulfites.

Serving liquor?

Liquor undergoes a process called distillation which does remove gluten from a grain alcohol. Also, the more distillations an alcohol undergoes, the purer it becomes. However, there are two scenarios where distilled liquor may still contain gluten: First, the source grains may still be present in the facility, and present the possibility for cross-contaminating the gluten-free final product post-distillation. Secondly, watch out for the flavorings, colorings, or any additional added ingredients. Some manufacturers will add these after the distillation process. These are often the case with some vodkas, brandy, scotch, whiskey and gin.

Of course, I wouldn’t be a good dietitian without mentioning wonderful, delicious, nutritious, gluten free…. water. You can have as much as you want!

Cheers to good health and Happy Holidays!

Maya

1 .Echinacea

What is it? Also known as Purple cone flower, Echinacea is a plant used by traditional Native American people as a natural antibiotic for treatment of cold and flu.

How does it help? Echinacea is known for its immune stimulating properties. It is an antiviral and antibacterial which can be used in larger doses at the onset of a cold or at a lower dose to help prevent colds or flu. According to a study conducted by the University of Connecticut, Echinacea can cut the chances of catching the common cold by 58 percent and reduces the duration of the common cold by 1.4 days.

How do you use it? Herbalists often recommend a total daily dose of 3 grams or 3-4 mL of Echinacea per day at the first sign of cold symptoms. It is usually taken in divided doses, with a dose every 2-3 hours. After one to two days, the dose is usually reduced. Incorporating it as tea or supplement into your everyday diet could be beneficial for prevention.

2. Lactobacillus acidophilus

What is it? Lactobacillus acidophilus or L. Acidophilus is a lactic acid producing bacteria, a specific type of probiotic, thought to have beneficial effects on digestion and overall health.

How does it help? This “friendly bacteria” is responsible for proper digestion of the food we eat. Excessive alcohol consumption, antibiotics, and food additives can kill them off, leading to irregularity, allergies, and a weakened immune system. Probiotics can hault the growth of disease-causing bacteria, such as salmonella and shigella-caused dysentery, various types of diarrhea, and virus-caused flu. According to a year-long study at the University of California, subjects who ate a 3/4 cup of yogurt daily had 25% fewer colds than non-yogurt eaters.

How do you use it? L. Acidophilus supplements can contain as many as one billion individual friendly bacteria per gram. The most common source for acidophilus is yogurt however, L. acidophilus is not present in all brands so check the labels.

3. Green and White Teas

What is it? Tea is a beverage made by steeping the dried leaves, buds, and twigs of a specific plant in hot water.

How does it help? Teas have been touted for their numerous health benefits including the ability to lower blood pressure, cholesterol, and prevent certain cancers. Their antioxidant contents also contribute to overall health by preventing damage to body cells and repairing damage that has been done. A natural anti-viral and antibacterial remedy, green and white tea act as natural immune boosters by stopping the growth of bacteria that causes infection.

How do you use it? Tea can be found in most supermarkets or as a supplement. For the creative and experimental cooks, teas can often be incorporated into cooking. Be sure not to over consume the caffeinated teas as this may affect sleep patterns which can in turn lower your immune system.

4.  Stress Relievers

What is it? Stress relievers include both behavioral tactics such as yoga, meditation, journaling, and laughter and herbal supplements including Siberian Ginseng root, kava kava, valerian, chamomile, lavender, poppy, hops, passion flower, and skullcap.

How does it help? When our bodies are under stress, we produce higher levels of cortisol, make unhealthier food choices, and compromise sleep patterns, all negatively impacting the immune system. Little research has been conducted in these areas however popular belief and a bit of common sense tell us to find relaxation aids and techniques that work best for us during stress.

How do you use it? Behavioral techniques can be used as often as you want with no side effects! Remember, if you decide to take an herbal supplement to check with your doctor for any contraindications or if you are thinking about combining an herbal supplement with your conventional medical treatment.

5. Garlic

What is it? Nicknamed ‘Russian penicillin,’ garlic is a member of the lily family, related to onions and chives, and frequently used in cooking.

How does it help? Garlic has anti-inflammatory, antiviral, antibacterial, anti-fungal, and anti-yeast properties. Garlic kills viruses responsible for colds and the flu, according to studies at Brigham Young University. Other studies suggest garlic boosts the immune functioning by stimulating infection-fighting T-cells.

How do you use it? You can take a garlic supplement or eat the garlic cloves. Eat garlic when you feel a sore throat coming on or as a decongestant. Try mashing one up in olive oil, balsamic vinegar and lemon juice for a salad dressing or chop with tomatoes, basil, and olive oil and spread it on whole wheat bread. If you opt for a supplement, try taking enteric-coated garlic pills which dissolve deeper in the digestive track and lessen the garlic taste. Use caution when taking garlic as a natural remedy because, like aspirin, garlic acts a blood thinner. Consult your doctor if you are already taking aspirin or prescription blood thinners.

NOTE: The U.S. Food and Drug Administration (FDA) does not regulate dietary or herbal supplements in the same way it regulates medication. A dietary or herbal supplement can be sold with limited or no research on how well it works. Always tell your doctor if you are using a dietary or herbal supplement or if you are thinking about combining it with your conventional medical treatment.

~Maya

The question then becomes: How do we supply ourselves and our families with good nutrition in a corrupt food society? Medical studies supply us with good general guidelines; they test hypotheses raised by scientists or by popular belief. Nevertheless, taking all your healthy-living cues from these studies will drive you crazy, and probably make you sick.

I believe good nutrition is a learning experience, one I have observed with my friends, family, and clients. They live happy, healthy lives, supported not by prescription drugs or clinical studies, but by their own powers of observation. They eat unadultered food including pure oils, clean meats, real butter, lots of fresh fruits and vegetables, fresh fish, and whole eggs. They get fresh air and sunshine, learn ways to de-stress, exercise, and even fit in red wine and chocolate. So what is good nutrition? Practice awareness; you already have the answer.

Top Five National Nutrition Month Picazzos Picks:

1. Sautéed spinach or broccoli – For just over 100 calories each, these hot, organic veggie plates offer a hearty, daily dose of Vitamins A and C plus calcium. Eat your greens!
2. Medium Greek Salad – For a complete meal at 500 calories, this gluten free salad option offers fresh vegetables with heart healthy Kalamata olives and an organic balsamic dressing with 5 grams of fiber and 17 grams of protein.
3. Avocado Delish – Hankerin’ for pasta? This gluten free dish is light and flavorful, topped with fresh avocadoes, it’ll cure any pasta craving for a mere 370 calories and 65 mg of sodium.
4. The Vegetarian – Grab a slice of the whole grain, thin crust, vegetarian gourmet pizza for only 270 calories, 5 grams of fiber, 15 grams of protein, 30% of your daily calcium requirements, plus one healthy dose of your daily veggies!
5. Artichoke Chicken – From the specialty gourmet pizza menu, artichoke chicken offers a fresh taste with hearty free range chicken, colorful peppers, fresh basil and mozzarella, and more! One slice of the original thin crust delivers 350 calories, 19 grams of protein, and 30% of your daily calcium requirements.

~Maya

1. Hemp Seeds – Despite the Cannabis classification, these seeds aren’t for smoking, but they do provide nutrition benefits. Rich in omega 3 fatty acids (the fat burning fat) and packed with 11 grams of complete protein in only an ounce, these little seeds will stand up to meat any day! 

How to eat them: With their nutty, versatile flavor, you can toss 2 tablespoons of help seeds into a salad, stir-fry, oatmeal, post workout shake, or atop any sandwich.

2. Lentils – Move over Ramen! With 16 grams of fiber per cup, these belly-filling, protein-offering legumes make an excellent substitute for filling, inexpensive carbohydrates such as rices and pastas. Go crazy and give the colored lentils a try, red, yellow, and brown, all offering bonus nutrition: disease-fighting antioxidants.

How to eat them: Pour 4 cups of chicken stock into a large pot. Add 1 cup of red or brown lentils and a half cup of chopped onions and 1 tablespoon minced garlic. Bring everything to a boil and then reduce the heat to a simmer. Cook the lentils until they’re tender, about 20 minutes. Remove the lentils from the heat, add a splash of olive oil and sea salt and serve.

3. Bok Choy – Cruciferous vegetables such as bok choy, broccoli, kale, and other greens have the ability to help cleanse and detoxify the liver, allowing the body and liver to better perform the act of burning excess fat for fuel by the body. Did someone say summertime?

How to prepare it: Separate, wash, and dry the leaves of one head of baby bok choy. Heat a tablespoon of olive oil on medium high. Sauté the leaves with a thinly sliced garlic clove for about 5 minutes or until tender. Add to brown rice, sautéed red peppers and ground beef with a touch of soy sauce for a whole meal.

4. Buckwheat – Not a cereal grain but a fruit seed! Buckwheat is also an inexpensive form of a heart-healthy whole grain, which has been found to help lower cholesterol, lower high blood pressure, and balance blood sugar for optimal usage of macronutrients in the diet. So when oatmeal isn’t cutting it anymore, give buckwheat a try!

How to prepare it: Start your day with buckwheat oatmeal or pancakes. Typically, premade mixes can be found in stores. Add a bit of protein powder and a handful of fresh berries for one powerful breakfast.

5. Beets – Don’t underestimate the power of these rustic-looking roots. Their beautiful color and sweet flavor are packed with antioxidant, disease fighting, anti-inflammatory, and detoxifying power! Don’t stop there. You can eat the greens, too. Sautéed in olive oil and garlic, they will give you a complete meal. 

How to Eat Them: Wash and peel the beet. Then steam them, roast them, or grate them and eat them raw! Add the steamed or roasted to salads or sides of protein. Or, for a liver-loving tonic, mix the raw grated beet into 2 tablespoons of flaxseed oil and the juice of one lemon.

6. Cinnamon – Not in coffee or on rolls . . . Real cinnamon. Research has found that 1 gram of cinnamon a day for 6 weeks significantly reduces blood sugar and aids in lowering triglycerides. Maybe they should start mixing cinnamon with beer . . .

How to Eat It: Nothing fancy, nothing special. Just sprinkle it on your oatmeal (or buckwheat), coffee, roasted vegetables, or protein shakes.