April 2012: To Your Health

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In this issue:

Gluten Free Diet: 101
Gluten Free, Weight Loss, and Your Health
Recipe of the Month: Spiced Quinoa with Veggies
Foodie Fact: Quinoa
Foods that are Naturally Gluten Free
Foods that Contain Gluten
Quote of the Month

A Note from Bonnie

Often times, a “buzz” word forms with food companies and the media. We are told to avoid this food or that ingredient in order to meet our weight loss goals. Throughout the years, this “magical ingredient” has at times been “fat”, and at other times has been “carbohydrate”. Most recently it’s “gluten”. The feature article in this month’s newsletter called Gluten Free Diet: 101 will provide information about what a gluten free diet entails and who really needs to follow it. Find out the facts before jumping on the bandwagon of this trendy diet!

Speaking of “buzz” words, have you tried the healthy grain called quinoa? While many of you probably know that this is one of the highest protein containing grains, there are many people that have never heard of it. I have therefore chosen for the Recipe of the Month Spiced Quinoa with Veggies. This is a great dish that packs a strong nutritional punch and is filled with delicious veggies! Let me know how you like it!

Give me a call at 516-486-4569, or send me an email (bonnie@brghealth.com) if you have any questions.

—Bonnie

Gluten Free Diet: 101

When it comes to nutrition, health, and weight there seems to be a new “buzz” word every 5 – 10 years. Food companies and the media will tout this “buzz” word as the “magic ingredient” to avoid if weight loss is your goal. In the early 1990’s we were told to “slash the fat”. People everywhere were eating fat free cheese, candy, cake, bread, ice cream, salad dressing, and butter all with the hopes to lose weight. Then around the turn of the century, a new weight loss craze appeared – “cut the carbs”. Consumers were told to liberally eat bacon, mayo, butter, heavy whipping cream, and full fat salad dressings, for the “fat” was not the problem but it was the carbohydrates. And today, in 2012 we are told that it is not the “fat” or the “carbs” that continue to pack on the pounds, but instead the “gluten”. Once again marketers and food manufactures have joined the band wagon to promote and market gluten free foods to consumers as the “magical ingredient” to slash the weight.

What is a gluten free diet?

A gluten free diet is a diet free of gluten. Gluten is a protein found in wheat, barley, rye, malts, oats, kamut, and spelt. It is also a food additive and commonly used as “dextrin”.

Who needs to follow a gluten free diet?

Gluten free diets were designed for people who have celiac disease, also known as gluten intolerance. Celiac disease is a genetic disorder that affects 1 in 133 Americans. Symptoms of celiac disease can include: diarrhea, weight loss, weakness, bone pain, malnutrition, and abdominal bloating. If you have been diagnosed with celiac disease, it is very important to follow a strict gluten free diet.

There are some people who do not have celiac disease but instead have a sensitivity to wheat. Having a sensitivity to wheat is usually not as acute or severe as having celiac disease and can be harder to diagnose because the symptoms may not appear for a few hours or even days after the wheat product was consumed. Avoiding wheat products is the primary approach to dealing with wheat sensitivities. Unlike celiac disease or a food allergy, if someone has a wheat intolerance they may be able to build up a tolerance for a small amount of wheat over time.

Gluten Free, Weight Loss, and Your Health:

Today it is “trendy” to follow a gluten free nutrition plan and we as consumers are marketed a wide variety of “gluten free” foods. There definitely can be some benefits of eating less gluten. First of all, when you go gluten free one does eliminate many packaged and processed foods. Also, by eliminating these packaged foods one is more likely to consume more fresh foods such as fruits, vegetables, raw nuts and seeds, as well as lean sources of protein. This is one principle that most nutrition and health professionals can agree on!

However, just because a food product is labeled and marketed as gluten free does not mean it is HEALTHIER than the gluten alternative. Many gluten free products are actually very calorie dense and when it comes to weight loss one still needs to watch overall calorie intake. Also, many gluten free products are made with rice or corn flour, and are not fortified or enriched and contain smaller amounts of folate, iron, and fiber than foods that are traditionally made with whole wheat flour.

The bottom line is that if you do suspect you may have celiac disease, an allergy to wheat, or have a wheat sensitivity, then talk with your doctor and nutritionist to make the correct diagnosis. With any type of medical condition it is important to follow the correct diet protocols for proper treatment and recovery. If you are following a gluten free diet because you have heard it can help you lose those stubborn pounds, make sure to consult with your registered dietitian. A registered dietitian can help you create a custom meal plan that takes into account your food preferences, medical history, and goals.

Recipe of the Month: Spiced Quinoa with Veggies

Serves: 6

Ingredients:

1 cup quinoa

3 cups water

1 pinch salt

1 tablespoon olive oil

3 cloves garlic, minced

1 red bell pepper, chopped

1/2 cup corn kernels

1/2 cup green peas

1 tomato, diced

1/2 teaspoon cumin

1 teaspoon dried oregano

salt and pepper to taste

2 green onions, chopped

Directions:

Bring the quinoa, water, and 1 pinch of salt to a boil in a saucepan.
Reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes. Once done, drain a mesh strainer, and set aside.
Heat the olive oil in a saucepan over medium heat. Stir in the garlic, and cook until the garlic softens and the aroma mellows, about 2 minutes.
Add the red pepper, corn, green peas and tomatoes. Cook for about 5 minutes.
Season with cumin, oregano, salt, and pepper, and cook for 1 minute more, then stir in the cooked quinoa and green onions. Serve hot or cold.

Nutritional Information:

Per Serving:

Calories: 157

Total Fat: 4.5g

Total Carbohydrates: 25.5 g

Protein: 5 g

Cholesterol: 0mg

Foodie Fact: Quinoa

Quinoa is a gluten free, high protein grain. Due to its balanced set of essential amino acids, this tiny grain makes a complete protein and is an excellent vegetarian alternative to animal protein. Quinoa is also high in fiber, phosphorus, magnesium and iron. Quinoa is a great substitute to white rice or couscous. Once cooked it has a light and fluffy texture with a bit of a nutty flavor. Cooking quinoa is pretty simple, a very similar process to both amaranth and brown rice. However, there is one prep step that needs to be done in order to remove the saponins (or outer coating) of the grain. Prior to cooking, it is recommended that you soak the grain for a few hours and rinse using a fine strainer or in a cheesecloth. This helps with digestion of the grain. Eating quinoa without soaking may result in a laxative effect.

To cook just bring 2 cups of water or liquid of choice to a boil. Add one cup of grain and cover and cook on low for about 15 minutes or until the germ separates from the seed. To make it even simpler, you can also use a rice cooker to prepare. You can also find quinoa flour, flakes, and pasta.

Foods that are Naturally Gluten Free

Fresh fruits and vegetables
Quinoa
Rice
Corn
Potatoes
Tapioca
Amaranth
Arrowroot
Millet
Sorghum
Teff
Chia Seed
Dairy products (cheese, milk, yogurt)
Other gluten free products include: beans, soy beans, nuts, and nut flours as well as meat, poultry and fish that have not been treated with any artificial flavorings or enhancers.

Foods that Contain Gluten:

Breads, cereals, pastas
Flour tortillas and wraps
Cereal bars
Cakes, cookies, pastries, and custards
Snack crackers
Convenience foods
Soups and sauces thickened with wheat, rye, barley or other gluten containing flours
Vegetable proteins and starch
Modified food starch (when derived from wheat instead of maize)?
Malt flavoring, including maltodextrin, dextrin, unless specifically labeled as corn malt

Quote of the Month: