Celiac Disease/ Wheat and Gluten Sensitivities

In the past 2 days I've met 2 people with newly diagnosed Celiac Disease (a man in his late 40's and a boy who is 5 years old).  Since this is coming up a lot in my life, I thought many of the people I know would want to learn more about it...

Celiac Disease:  The grains wheat, barley, rye, and triticale contain a protein called gluten. People with Celiac disease, an autoimmune condition that affects about 1% of the population in the United States, are gluten-intolerant; their immune system attacks the protein when it reaches the small intestine triggering symptoms such as bloating, diarrhea, and nausea. It can also make it hard for the body to absorb nutrients and lead to fatigue, anemia, and osteoporosis. Celiac disease may slow growth in children.
Diagnosing Celiac disease:  If you think you have Celiac disease, your doctor can diagnose it with a blood test. They may also perform an endoscopy to look inside of the small intestine and take a biopsy. Adopting a gluten-free diet usually improves symptoms in about two weeks.
Gluten sensitivity:  About one in twenty people react to eating gluten but test negative for Celiac disease. "Gluten sensitivity" is an umbrella term that covers about 100 different issues including migraines, hives, numbness, and symptoms of autism in some children. There is no conclusive research about gluten sensitivity, so the examples of symptoms are mainly anecdotal.
Surprising foods that contain gluten:  Going gluten-free can be tricky. Besides products such as bread, pasta, and baked goods that contain wheat, barley, rye or triticale, many processed foods and some health and beauty products contain gluten. Some unexpected items that potentially contain gluten include: flavored soy and rice milk, prepared cake frosting, cold cuts and hot dogs, french fries (may be contaminated by cooking oil), jarred sauces, jams, and gravies, canned soups, soy sauce, salad dressings, pickles, instant gravy, bouillon cubes, instant hot chocolate, lipstick and lip balm, vitamin supplements and prescription and over the counter medications in pill form.
Ready to go gluten-free:  If you want to go gluten-free, speak with a Registered Dietitian. A Registered Dietitian can give you lists foods that are allowed and share which foods to avoid, as well as give you recipes to fit in with your lifestyle. It's also important to include some grains and legumes in your diet to make sure you are getting enough vitamins. Lentils, brown rice, corn meal, quinoa, and millet can all be part of a healthy gluten-free meal.  A range of gluten-free products can be found in most supermarkets, and you can make healthy gluten-free food at home, too.
(Adapted from Yahoo! Blogger – Sarah B. Weir)

For more information or to set up a free 10 Minute Consultation:

Carena Lowenthal, MS, RD, CDN

www.carenalowenthal.com

224

Fifth Avenue

, Floor 3

New York, NY 10001

917-882-5033

carena@carenalowenthal.com

Have a great week!

Date and Walnut Balls - Recipe

A great way to have some natural fruit and protein = enengy for your life , work and workouts...

Date and Walnut Balls
Moist, sweet dates are nature's candy. Their gentle sweetness is highlighted in these delectable fruit and nut balls.

Ingredients

Makes 30 balls

1 1/4 cups walnuts
1/2 pound soft and moist dates, pitted
4-5 tablespoons hot water, as needed
oil spray

Directions

Coarsely chop half the walnuts and very finely grind the rest.
Process dates into a soft paste in a food processor, adding just enough hot water, one tablespoon at a time, to make a stiff but pliable mixture. Transfer to a bowl and work in the coarsely chopped walnuts with your hands. Lightly oil your hands so the paste does not stick.
Take small lumps of paste and roll into 1-inch balls. Roll each ball in the finely ground walnuts. Store leftovers in the refrigerator.

Nutrition Information | Per serving (1 ball):

calories: 49; fat: 2.8 g; saturated fat: 0.3 g; calories from fat: 50.9%; cholesterol: 0 mg; protein: 0.8 g; carbohydrates: 6.2 g; sugar: 4.9 g; fiber: 0.9 g; sodium: 0 mg; calcium: 7 mg; iron: 0.2 mg; vitamin C: 0.1 mg; beta-carotene: 1 mcg; vitamin E: 0 mg

Recipe by Jo Stepaniak found in Breaking the Food Seduction by Neal Barnard, M.D.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

For more information or to set up an appointment contact:

Carena Lowenthal, MS, RD, CDN

www.carenalowenthal.com

224

Fifth Avenue

, Floor 3

New York, NY 10001

917-882-5033/ 212-213-8520

Aphrodisiac Foods

Need another reason to include healthy foods into your diet?

Here are some – Aphrodisiac Foods – see what they are and what they can do for you.  Get started immediately to spice up your kitchen and your sexual appetite.

The top foods:

Asparagus- ok just look at it, the phallic shape vegetable is also high in potassium, fiber, vitamin B6, vitamin A and C, thiamine and folic acid (this boosts histamine production necessary for men and women to reach orgasm).

Avocado- called the “testicle tree” by Aztecs; this fruit is high in folic acid, vitamin B6 and potassium.  It has a sensuous texture and is also high in monounsaturated fats (the good kind).

Almonds- these are a symbol of fertility and the aroma is believed to induce passion in women.  They are high in vitamin E, magnesium, fiber and monounsaturated fat.

Bananas- again, the phallic shape, but bananas are also high in potassium and B vitamins which are necessary for sex hormone production and are said to increase male libido.

Basil- the smell and taste of basil is said to stimulate sexual drive and boost fertility. It tastes great in so many healthy and delicious meals.

Chocolate- contains compounds that make you feel good and the “love chemical” PEA (phenylethylamine), which helps induce feelings of excitement, attraction, and euphoria.  It also contains tryptophan which relaxes you and promotes a sense of well being and antioxidants (goes nicely with red wine).

Figs- an open fig is said to emulate the female sex organs and thought of as a sexual stimulant. 

Garlic- to heat up sexual desires garlic is full of allicin, an ingredient that will increase blood flow, especially helpful for men.

Honey- the sweet and sticky values of honey are said to be cures for sterility and impotence.  It is high in boron, a trace mineral that helps the body use and metabolize estrogen and enhance testosterone which promotes sex drive and orgasm in men and women.  It also contains B vitamins, enzymes and phytochemicals.

Oysters- dating back to Roman times, oysters, which resemble female genitals, are thought to increase sexual drive help sperm production due to their high zinc.  They are also high in protein. 

For more information or to set up an appointment contact:

Carena Lowenthal, MS, RD, CDN

http://www.carenalowenthal.com/

224

Fifth Avenue

, Floor 3

New York, NY 10001

212-213-8520

carena@carenalowenthal.com

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Hypertension aka high blood pressure

Hypertension?

A surprising question came up this week from a friend … What to do for high blood pressure?  The reason I was surprised is this friend is young, slim, and exercises regularly.  Are there certain foods you should avoid, and are there any foods that can help if you have high blood pressure?

I’m glad she asked – and yes to both questions!

The DASH (Dietary Approaches to Stop Hypertension) diet is used to help lower blood pressure and fight hypertension.  It consists of a meal plan with low-fat or non-fat dairy products, lots of fruits and vegetables, and whole grains, fish, poultry and nuts (think low saturated fat).  The chart below gives the recommended amount of servings/ day from each food group based on your calorie intake.  DASH also suggests exercising often, losing weight if you are overweight, and limiting alcohol intake.  Within 2 weeks you may see a drastic drop in your blood pressure, and even more when you reduce your sodium intake.

Food Groups	1600 calories a day	2600 calories a day	3100 calories a day
Grains*	6	10 to 11	12 to 13
Vegetables	3 to 4	5 to 6	6
Fruit	4	5 to 6	6
Fat-free or low-fat milk and milk products	2 to 3	3	3 to 4
Lean meats, poultry and fish	3 to 6	6	6 to 9
Nuts, seeds and legumes	3 per week	1	1
Fats and oils	2	3	4
Sweets and added sugars	0	2 or less per week	2 or less per week

*Whole grains are recommended for most grain servings as a good source of fiber and nutrients.

Foods to limit or avoid are processed, canned and jarred foods with added salt such as soup, tomato sauce, and canned vegetables.  Some low sodium varieties are available so look out for those, but also in moderation.  Other high sodium foods to watch for are pretzels, chips or other snack foods with added salt, pickles, ketchup, olives, processed deli meats and processed cheeses.  Many fast foods are also high in sodium so if you can make your own meals and snacks it will be helpful.  Be careful with “fat free” foods as many of them include more sodium to make up in taste for less fat.

Foods to include: TRY – snap peas, apples,  bananas, sweet potatoes, cherry tomatoes, oranges, blueberries, strawberries, mango, cantaloupe, broccoli, bell peppers, plain Greek yogurt, watermelon, red grapes, and raw nuts.  Experiment with new colors and shapes, and have fun!

For more information or to set up an appointment contact:

Carena Lowenthal, MS, RD, CDN

http://www.carenalowenthal.com/

224

Fifth Avenue

, Floor 3

New York, NY 10001

212-213-8520

carena@carenalowenthal.com

Who doesn't love a good snack?

I heard back from a few of you that the Breakfast Blog was making you hungry, which ties in perfectly to this week’s blog - on snacking! 

Snacking!  What to do when you are hungry between meals?  Do you grab a candy bar, a granola bar, a piece of fresh fruit?  How do you decide?

Well one thing to consider is how many calories you want to take in for the day and then for the snack (or 2 snacks).  A typical snack size should be around 100 – 200 calories. You should try to make it something to help your overall dietary intake for the day in nutrients you may be low in – such as those found in fruit, vegetables, and dairy and protein foods.  Snacks can also help fill the void of one of the hardest dietary goals, 25-30 g/ fiber/day.  Chances are carbohydrates and fat are not your problem groups.

Some good snacking options:

Non – fat plain or Greek Yogurt (add cinnamon, and a few nuts or raisins)

1 oz of peanuts, almonds or pistachios

1 cup of cut up carrots and celery sticks (with a teaspoon or two of hummus or peanut butter)

1 large apple or orange

Homemade kale chips

½ cup of 1% cottage cheese (also available in small snack packs)

1 cheese sticks with cut up veggies

1 cup of cut up fruit or mixed berries

Steamed veggies from last night’s dinner (broccoli, cauliflower, string beans, etc.) – add some hummus to add some protein

Homemade trail mix – mix some nuts with dried fruit with a high fiber cereal

A bar with protein, fiber, and no added sugars (such as a Lara Bar)

And don’t forget to drink lots of water to keep you hydrated and less hungry!

Carena Lowenthal, MS, RD, CDN

Nutrition 365.com

Enjoy the snacks, keep it light and easy, and have an active week!