🌱 Navigating IBS with the Power of Food: A Dietitian's Perspective

 

🌱 Navigating IBS with the Power of Food: A Dietitian's Perspective

As a dietitian, wellness coach, and someone personally diagnosed with Irritable Bowel Syndrome (IBS) in my twenties, I've spent years exploring how dietary choices and lifestyle shifts can ease symptoms and support long-term well-being. Although IBS can be confusing and frustrating—especially when it comes to food—the concept of using “food as medicine” has never been more relevant.

That's why I felt it was time to revisit and update one of the most transformative tools I've come across: the low FODMAP diet.

💡 What is the Low FODMAP Diet?

If you're among the 10–20% of people dealing with IBS and haven’t heard of the low FODMAP diet, you're definitely not alone. I first learned about it years ago during the Greater New York Dietetic Association’s Annual Meeting, where the brilliant Kate Scarlata, RD, spoke about its benefits. Her presentation was a lightbulb moment—both for me personally and for many clients I've worked with since.

So, what exactly is FODMAP?

FODMAP = Fermentable Oligo-, Di-, Mono-saccharides And Polyols

These are types of short-chain carbohydrates that are poorly absorbed in the small intestine. When they reach the large intestine, they’re fermented by gut bacteria and can draw excess water into the gut—often leading to bloating, gas, abdominal pain, and changes in bowel habits like diarrhea or constipation.

🥦 How the Low FODMAP Approach Works

The diet is typically done in two phases:

1. Elimination (2–6 weeks) Remove high-FODMAP foods to reduce symptoms.

2. Reintroduction Gradually reintroduce FODMAP subgroups—one at a time and in small amounts—to identify which ones trigger symptoms.

*This I recommend being done under the guidance of a Registered Dietitian familiar with IBS and other coexisting conditions. A structured approach helps uncover your individual tolerance and opens doors to eating more freely again.

What I love most? Even if certain foods bother you now, there's a good chance you can enjoy them again in moderation once you've pinpointed your sensitivities!

🧠 Breaking Down the FODMAP Subgroups

Here’s a brief overview of each FODMAP type and some the foods they show up in:

FODMAP Type	Examples of Foods That May Cause Symptoms
Fructose (fruit sugar)	Mangoes, papayas, figs, honey, high-fructose corn syrup
Lactose (milk sugar)	Cow’s milk, yogurt, ice cream
Fructans (fiber)	Wheat, onions, garlic, inulin, chicory root, beer
Galactans (legume sugar)	Beans, dried peas, soy, lentils
Polyols (sugar alcohols)	Apricots, plums, sugarless candy/gum, sorbitol, xylitol

*For the most accurate guidance, I personally use the Monash University app—created by the team who developed the diet—to check food lists and updates.

🙌 Final Thoughts

Don’t be discouraged if the elimination phase feels restrictive—it’s temporary! With the right support and a bit of detective work, many people find tremendous relief and regain confidence in their food choices.

*This post is intended as an introductory guide, not a substitute for medical advice. Always consult a healthcare professional before making major dietary changes.

Here’s to feeling better and eating smarter—one bite at a time!

Here are a few low FODMAP recipes:

Sumer Squash Salad: 2 zucchini squash and 1 summer squash (washed and chopped as desired), 3 T. fresh lemon juice, 2 T. olive oil, 1 t. Dijon mustard (no onion), 1/3 cup crumbled feta cheese, fresh herbs: parsley, mint, basil as desired, ¼ c toasted pine nuts, salt and pepper to taste. In a medium bowl, combine the zucchini and summer squash. Whisk the lemon juice, olive oil, mustard, salt and pepper and drizzle over the squash. Toss in the feta, pine nuts and herbs. Serve immediately. 

Greek Turkey Burgers with Tzatziki Sauce: 1 pound ground white meat turkey, 1 pound ground dark meat turkey, ½ c fresh chopped dill, ½ c pitted Kalamata olives, juice of ½- lemon, 1 c reduced- fat feta cheese. Combine all ingredients for the burgers and mix well. Form into 8-10 burgers and grill until the internal temperature reaches 165 degrees F.

Tzatziki Sauce: 1 c plain Greek yogurt (or lactose free yogurt if you are doing the elimination diet), juice of ¼ lemon, ¼ c diced cucumber, 2 T. chopped fresh dill. Combine all ingredients and place a bit on top of burgers to serve. (Recipes adapted from blog.katescarlata.com)

🚌 You Are the Driver of Your Life: Courage vs. the Fear Gremlin

Do you have the COURAGE to bring fort the treasures inside you; say yes.

Deep inside you, what is calling out to you, what is driving you? Courage is needed to bring out your inner voice, and your inner you; the "Joy of Life"! What goes side by side with courage though, is fear. Fear you might be left out, fear you might be asked out, fear you're too tall, fear you're too short, fear your assignment was too long, or your assignment was too short, fear you might be right, fear you might be wrong. The list is too long! Who can live with all this fear!

Let's just imagine an easy, healthy, peaceful life; this is what You Deserve. When you use your inner voice to silence the "Fear Gremlin", your creativity and focus will return or improve. Your "inner fear" will always be there, but you don't need to allow this "Gremlin" to sit on your bus, to drive, to play the music, to be disrespectful to the others on the bus. Fear does co-exist with Courage and Creativity, but don't forget: You are the driver on Your bus. 

What Went Well (WWW) Wednesday Wellness ideas:

Think of the inner voice that tries to get in the way of what you really want to do. What or who's stopping you? What's the voice saying? Journal about it. What could you say back to the Gremlin? Practice that a few times. Now try to "Catch" yourself when you hear that Inner Gremlin and say what you were practicing. 

🚌 You Are the Driver of Your Life: Courage vs. the Fear Gremlin

Do you have the courage to bring forth the treasures that live within you? Say yes.

Deep within each of us lies a voice—sometimes quiet, sometimes bold—that calls us toward joy, purpose, and creativity. This is the “Joy of Life,” the essence of who you truly are. But to let that voice speak, we need courage. And wherever courage goes, fear follows close behind.

Fear shows up dressed in countless disguises:

• Fear of being left out.

• Fear of standing out.

• Fear of being too much—or not enough.

• Fear of failure... or even success.

It's overwhelming. Who can live freely under the weight of all that?

✨ You deserve ease. You deserve peace. You deserve a life that feels good.

When you listen to your inner truth and let your authentic voice rise above the chatter, something beautiful happens: your focus sharpens, your creativity blossoms, and fear begins to lose its grip.

Fear might always ride the bus with you—but it doesn’t get to drive. It doesn’t pick the playlist. It doesn’t get to disrespect the other passengers. You are the one behind the wheel.

🌱 Wednesday Wellness: What Went Well (WWW)

Want a small but mighty shift this week? Try this:

• Think about that inner voice that blocks your path. What's it saying? Who or what does it sound like?

• Journal a response—what would you say back if you could?

• Practice that response aloud. Let it become your armor.

• Next time your “Fear Gremlin” pipes up, catch it in the act. Now, say what you practiced. Own the moment.

You’ve got this. Fear is loud, but your courage is louder.

The Practice of Gratitude: Nourishing the Soul Every Day

The Practice of Gratitude: Nourishing the Soul Every Day

A Reflection on Awareness, Appreciation, and Inner Growth

To wake to a new day is to receive a silent, profound invitation. Life, with all its unknowns, greets us with the gift of possibility. Each breath upon awakening is a gentle reminder that our presence here is purposeful, that we are called to find meaning in the moments—both small and grand—that compose our experience.

Gratitude, it turns out, is not merely a passing sentiment. It is a conscious choice, a lens through which we can view the world. Adopting an "attitude of gratitude" allows us to savor the gifts that surround us: the warmth of sunlight streaming through a window, the laughter of a loved one, the comfort of a familiar routine. There is wisdom in the refrain, "you can always look up and you can always look down." Perspective is a powerful tool, and each situation invites our interpretation. In any circumstance, we hold the agency to decide how it will shape us.

By nurturing "awareness," we become architects of our inner landscape. We learn to notice our thoughts, to gently interrogate the stories we tell ourselves. When gratitude feels scarce, when we find ourselves believing that nothing is ever enough or that good fortune is merely our due, we risk slipping into resentment, stagnation, and entitlement. But the mind’s pathways are not fixed; neuroplasticity assures us that with care, intention, and practice, new habits and ways of seeing can blossom.

To appreciate what we have—whether it is the company of someone dear, the serenity of a morning view, the simple tenderness of a pet at our feet, or the pillow that cradles our head—cultivates a deeper respect for ourselves and for all that enriches our lives. Things and people, once seen as replaceable or taken for granted, become precious, imbued with meaning and memory. With attention and care, we nurture our own gardens, watching love and gratitude cause all things to flourish.

Granting ourselves moments of pause—in nature, within community, through movement or stillness, by honoring our values and passions—creates space to listen to our inner voice. In slowing down, we tune into the quiet wisdom within us, fostering a connection that can anchor and guide us.

Begin today. Thank yourself for showing up. Thank those who brighten your path. Write a note of appreciation or offer a quiet acknowledgment for the small wonders in your world. Practice awareness by catching yourself in moments of negativity and challenge your perspective: ask, "Can I look up? Can I look down? What else might be true here?"

In tending to your soul with gratitude, you invite growth, resilience, and joy. Like the body and mind, the soul thrives when nourished, becoming more open, more generous, and more alive. May today—and every day—be illuminated by appreciation, presence, and the gentle unfolding of your own becoming.

I wish you a truly beautiful day.

April Showers and Spring Cleaning

 

Bring May flowers. Without the rain, we wouldn't have all the beauty and abundance of the seasons.

It’s that time of year again – to clean out the winter closets, clean out the kitchen cabinets, and clear up your mind. Let go of what you no longer need, or what no longer serves your life and who you are.

Where should you start?

Open your eyes and get curious. Imagine yourself in the clouds looking down on yourself. What do you want your space to look like from this perspective? What is in the picture? What has left? How do you feel thinking about this?

Start with yourself.

Who are you, what do you do, and what do you need to be the best version of you?

Take a good honest look inside. Take notice of where you are, and what you already have in your life. 

Be kind to yourself, this is a ongoing process, no need to criticize yourself, and you can focus on your strengths for added motivation.

The kitchen clean-up is ready to begin.

The kitchen is often the center of the house, and for good reason. It’s where family can gather around the table and check in with each other, and where we cook and nourish our bodies.

Clean Out:

• Processed Food: If you can’t pronounce the ingredients, you shouldn’t put them in your body.
• Added Sugar: Corn Syrup, HFCS, or other foods with sugar listed as the first ingredient.
• Trans and Saturated Fats: These fats often go along with processed foods.
• Fake Foods: Try to discern what real food is or is not, and stick with real foods. Was it made in a plant, or is it a plant?
• Food Dyes and Colors.

Eat instead:

• Fresh or frozen fruit and vegetables.
• Lean meats such as chicken, turkey, beef or lamb, eggs and fish.
• Low fat or non-fat dairy products or substitutes (soy or almond milk, soy yogurts).
• Nuts and nut butters, seeds, beans, and soy products like tofu and miso.
• Whole grains such as brown rice, quinoa, sweet potatoes, spaghetti squash, oatmeal, and whole wheat bread.

And onto the closets.

Oh! There can be so much sentimental stuff hanging out on your hangers and sitting in drawers. But memories of the past are just that. You don’t need an old piece of clothing to remind you of someone or something special. Take a picture of it if you need to, but then let it go. Clutter in the closets lead to clutter in the brain. A clean house leads to a clear(er) mind; just like clean foods lead to a clean(er) body. A clean and clear mind and body can lead to more peace, harmony, focus and acceptance.

Carving out time now to get things in order will help you create more time later by:

• Being able to find things more easily...your keys, phone, wallet and, oh...that bill you forgot to pay!
• Wearing the things that you have. We all save that favorite shirt or the jeans that haven’t buttoned in 20 plus years, but why? You'll gain more time by not having to keep trying things on, seeing what matches, and then go shopping, once again, because you “have nothing in your closet”.
• Not having to keep re-stacking, re-reading, re-organizing, replacing, and just being mindful of things you don’t need to crowd your style.

You can now take better care of yourself and your loved ones. And doesn’t that feel refreshing like warm spring breeze!

Recipes

Turkey Meatloaf

• 2 pounds of ground turkey
• ½ c. panko bread crumbs
• ½ c. milk
• 2 T. ketchup (plus more for the top)
• ½ t. salt and pepper
• ¼ c. Italian seasoning
• 2 eggs

Directions: Mix the milk and panko in a bowl then add the mixture to the turkey and other ingredients in a medium sized bowl. Spread evenly in a bread loaf pan that has been lightly greased. Spread some ketchup on top. Bake at 350 F for 60-75 minutes, or until the center of the meat loaf is at an internal temperature of 160 F. Slice and serve with roasted vegetables (broccoli, cauliflower, carrots, onions, peppers) and corn muffins.

Leftovers will be great for sandwiches the next day (on Ezekial bread with veggies) or in egg muffins. To make egg muffins, simply crumble up some of the meat loaf and add to a bowl of eggs, low-fat milk, shredded cheddar cheese, salt and pepper. Pour into greased muffin tins and bake about 10- 15 minutes at 350 F until set. Enjoy on the go for a quick and easy breakfast.

Grilled Shrimp Tacos

• ½ c. Greek Yogurt
• 3 T. organic mayonnaise
• 3 T. milk
• ½ t ground cumin
• 1 ½ pounds raw large shrimp, peeled and deveined
• 3 T. melted butter
• 2 large garlic cloves, minced
• 4 limes cut into quarters
• Kosher salt
• 8 large washed and dried romaine lettuce leaves
• 2-3 c. finely shredded red cabbage
• Tomato salsa

Directions: Heat grill to medium-high. In a small bowl, whisk together the 1^st four ingredients. Set aside this “sauce”. Skewer the shrimp (if using wood skewers, soak them in water for 10 minutes before you use them). In a small bowl, combine the butter and garlic. Brush the shrimp with this mixture. Place the shrimp on the grill with the limes for about 4 minutes a side (until the shrimp are opaque and the limes are browned). Remove from the grill and lightly salt the shrimp. Divide the shrimp evenly among the romaine lettuce leaves, top with cabbage, the “sauce”, salsa and the juice from the grilled limes. It may be messy – but will be delicious!

A New Year, Version (12 years later)

A New Year, Something for Everyone:

“It’s especially hard to be healthy this time of year.”  So true, but what time of year is really easy to be healthy? Each season has it’s traditions, holidays, birthdays, and excuses. What are the reasons people want to lose weight, what are the goals, how we can figure out how to fit in the hard work, and the fun.  Why wait for the new year to start?

Figure out your goals, do you want to be at your wedding weight, do you want to wear that little black dress for the party in January, do you want to get off your diabetes medications, have your clothes fit again, feel better? Is it to get over your mood swings, to have more energy?  Do you want to run and play with your kids, your grandkids, hike with friends, or to dance again feeling confident?

We all have a reason to be healthy, that in itself can be the reason.  To be healthy is a great goal, and from there let’s figure out the right path for you.

1. Identify your goals and put in writing.
2. Pick your plan (or 2).
3. Exercise- yes, physical activity of any kind will improve your metabolism, relax you and make you feel energized, put you in a better emotional mood, and help you lose weight.
4. Watch your portion size and type of foods.  I don’t want to say any particular food is off limits, but how much you eat is under your control.  If you feel powerless with a certain food - then it’s time to walk away from it, at least for awhile, until you get control over your relationship with that food.

Suggestions: 

1. Eat your fruits and veggies.
2. Eat lean protein - chicken, fish, lean cuts of red meat no more than 1-2X/ week, beans, tofu, eggs, vegetable substitutes such as tempeh, low- fat or non- fat dairy products, and nuts.
3. No fried foods!
4. Eliminate processed foods, white flour, white sugar, and High Fructose Corn Syrup. People often blame "Sweets" for adding a lot of Carbohydrates to our diet, but Starches (Breads, Chips, Pretzels, etc.) are a prime offender as well.
5. Avoid high calorie beverages such as juice, alcohol, soda, sports drinks, energy drinks, coffee shop drinks, and vitamin waters.
6. Choose whole grains and whole foods such as sprouted wheat toast, quinoa, brown rice, beans, and soups made with beans/ grains/ veggies (see recipe below).
7. Drink lots of water, seltzer, unsweetened tea/ ice tea.
8. Watch your Sodium intake.. it hides in many prepared foods.

Winter Vegetable Ragout With White Beans

1 1/2# butternut squash, peeled and cut into 3/4-inch cubes

2 T olive oil

1 1/2 T minced garlic

3/4 t salt

1/2 t freshly ground black pepper

1 large yellow onion, chopped

1 fennel bulb, halved, cored, and cut into 1-inch pieces

1 red pepper, cut into 1/2-inch pieces

1 t ground fennel seeds

1/3 c white wine

1 15-ounce can Italian butter beans (or another white bean), rinsed and drained

1 c low-sodium vegetable broth

1/3 c sliced sun-dried tomatoes

8 leaves rainbow chard, stems removed, cut crosswise into thick ribbons

1 c rainbow chard stems, sliced on the bias into 3/4-inch pieces

1 T chopped fresh oregano

1 T chopped fresh thyme

1 T chopped fresh sage

1. Preheat over to 400 F.  Combine squash, 1 T olive oil, 1/2 T garlic and 1/4 t each salt and pepper in a large baking dish, toss to coat, then roast for about 20 minutes or until tender.
2. Meanwhile, heat remaining oil in a large skillet over medium.  Add the onion and 1/4 t each salt and pepper.  Sauté for 3 minutes or until onions are soft.  Mix in remaining garlic and cook for 1 minute.  Stir in fennel, red pepper, fennel seeds, and remaining salt.  Cook for 5 minutes.
3. Pour in wine and cook for 3 minutes or until pan is nearly dry.  Add beans and vegetable broth; reduce heat to medium-low.  Simmer for 15 minutes or until beans begin to break down and sauce thickens.
4. Add the cooked squash, sun-dried tomatoes, chard leaves, and chard stems.  Cook for 10 minutes, adding water as needed to keep ragout saucy.
5. Stir in oregano, thyme, and sage just before serving.  Season with additional salt and pepper to taste, if needed.

(Serves 6, Serving Size 1 cup, 200 calories, 5 g fat, 36 g carbs, 7 g protein, 9 g fiber, 168  mg calcium, 4 mg iron, 760 mg sodium.  From Shape.com, January 2012.)

DREAM for Teens by WCC

Doing It, what is it? Who are you as a teen? Evaluate yourself (on the Wellness Wheel) and see what areas you want to work on because it's important to you now. As a kid, you are always being told what others think of you, or think you aught to do. But if you take time and evaluate, you may notice an area that is low that you didn't even think about, or realize it's an area you can actually work on. So you have a starting point. Then you get to ->

Reason to Be; your purpose in life. Often kids don't know because they didn't think about it. It could be your faith, saving the environment, helping others, being a caretaker or teacher. Kids tend to be self-centered, you know the moon is following them. The adolescent brain isn't fully developed until 20-25 years or more, so don't expect to be talking to a mature adult. Get kids to think outside of their own lives. Being part of the community, joining a team, doing volunteer work; all help. And you as a parent or caretaker, part of your purpose is raising a resilient, reliable, resourceful and responsible human, so what you say and how you say it also counts. Kids hear everything you say, so if you walk in after work and say, "Did you clean your room, you need a haircut, your shirt is backwards" or "How was your day, what went well, who made you laugh"; can change the whole tone, your kids social and emotional development, and your relationship. -> 

Expertise, it's becoming better at something, and improving self confidence and empowerment. How do you become better at something? By practicing. Join a team, take a class, join a club, learn another language, take piano or guitar lessons. What do you like to do? How often do you do it? Research shows that teens who do one challenging, consistent activity for a minimum of 2 years during the High School years, do better long term. It's no wonder because they are often getting experience and advice from an expert, as well as getting constructive criticism or coaching to improve. They experience sharing resources, wins and losses, applauses and praise. They learn that they can do hard things by practice, focus and perseverance. ->

Attention is the next part. This has become a huge problem with this generation. They unfortunately grew up during the Covid years, and social media has become a nationwide issue. Teens are unable to focus on an activity and are unable to function without devices. They learned this from us, so we can't blame them. We didn't know better. So here we are, and we are still the adults and the ones who pay the bills. I coach too many people that are "afraid" to take away their kids devices. I love telling the story how I took away my daughter's cell phone and got her a flip phone for emergencies. After 2 days, she left it at home. I didn't let her take it on vacation either. The tough love for me and anger for her, soon changed to gratitude and understanding. Take time away from your devices. Lose yourself in an activity you love, think of one you can share with someone. Maybe a sport, a hobby, time in nature, baking, singing, or doing a meditation. The more you practice, the more your brain will be trained to focus on this, so enjoy, and strengthen that muscle. ->

Motion is last but not least. Teens should be doing 1 hour a day of physical activity. It can be structured or not, but many don't get nearly close to that amount. Being active also gets you and kids away from their screens. It's fun. It's a good way to meet people and strengthen relationships. It helps prevent or lessen many of the issues kids and adults face, or will face, such as depression, anxiety, heart disease, diabetes, and many others. Many types can be at no cost and can be done almost anywhere. What are you waiting for? Make plans to do this, and don't break the plans. You, are the most important person and deserve the time for yourself. DREAM it into Your Life. 

Love, Me

If I Had The World To Give - Self-Compassion Myth#1 and Heart Month

I'd give it to you.

Self-compassion myth: it's selfish.

Truth is that people who practice self-compassion are more caring and supportive to others. They are more compassionate with others and are more forgiving.

How do you practice self-compassion? Start with a mindful minute:

Close your eyes and listen to the sounds. Open your eyes and gently observe the view with a wide angle gaze. Close your eyes again and feel where your body is touching the chair, your feet the ground. Put your hand to your nose and notice any scents from your skin. Now taste if there are any tastes in your mouth right now. How did that feel? Have a wonderful day.

February is the month of love, filled with red and pink hearts, dark chocolate, cuddling by the fireplace, and maybe digging your car out of the snow. Love fills your heart with warmth and can make your heart skip a beat.

This month I want to discuss dietary fats, and how they can help make your heart beat healthier. There have been many reports that say butter is now ok to eat, coconut oil is the next best thing, and that people are putting oil and butter into their coffee as a breakfast. You may be wondering what’s true, what’s questionable, and what you should know to help you make good choices.

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About Cholesterol

• HDL cholesterol is the good kind. You want this number to be high.
• LDL cholesterol is the bad kind. You want this number to be low.
• Total cholesterol should be below a certain range (200 mg/dL).

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Has fat really “replaced” carbs as the new “magic bullet” for better health and wellness?  Years ago when the low-fat craze started (remember Snackwells), people began eating more carbs and reducing their fat intake. Years later, the results are that, we as a nation, are heavier and sicker, hence the term “Diabesity”. So the new thoughts and research show that by reducing carbs, and replacing some of these calories with healthy fats, you can lower your risks of obesity and related diseases. With all the fats available figuring out how to make good choices can be confusing. When considering total calories, it is important to understand that fat is more calorically dense than protein or carbs, so the calories can add up quickly. Choose whole foods over fast foods to make up your diet. They are lower in fats, sugars and salt.

Some Guidelines

• Eat good fats. Include monounsaturated and polyunsaturated fats in your diet. These include: olive oil, canola oil, hemp , flax and chia seeds, walnut, sesame, and flaxseed oils, nuts such as walnuts and almonds, avocados, and fish oils naturally found in fish like salmon.
• Limit or eliminate bad fats which include saturated and trans fats. Butter, margarine, palm oil, visible fat of meats, poultry skin, full fat dairy foods/drinks, fried foods, and high fat, high sugar treats like cakes, cookies, pies, etc… Coconut oil is out since it’s high in saturated fat and solid at room temperature.
• Get your Omega 3's and Omega 6's. These polyunsaturated fats are good for you and can help lower your cholesterol. Aim to get yours in the food form vs. supplemental pills. Many fish and nuts are great sources including salmon, tuna, walnuts, pistachios, chia seeds and ground flax seeds.
• Eat a well-rounded diet. Get a balance of foods with complex carbs, protein and fiber (25-35 grams/day).
• Stay hydrated. Don’t forget to drink lots of water!
• Get moving. Physical activity helps your waistline and is directly correlated to heart health.
• Slow down. Find ways to relax and reduce stress including yoga, meditation and massage.

Simple Swaps
Trade a bagel with cream cheese for a whole wheat "english muffin" with almond butter and apple slices;

a roast beef with mayo and cheese sub for a turkey whole wheat wrap with mustard, cucumbers, tomatoes and red peppers;

2 slices of pepperoni pizza for one slice of thin crust pizza and a salad;

steak and potatoes for grilled fish and veggies;

fettuccine Alfredo for whole wheat pasta with olive oil, garlic, broccoli and white beans;

chocolate cake for a banana sliced with yogurt and honey; 

apple pie for a baked apple.

And, as always, combining a healthy diet with exercise, stress reduction, getting enough sleep, and removing toxins, will lead you on the path to optimal health and wellness.

RECIPES:

Gluten Free Cauliflower Soup (serves 4-6)

• 2 ½ cups chopped onions
• 2 tbsp vegetable oil
• 2 potatoes (about 2 cups diced)
• 1 medium head of cauliflower (about 5 cups chopped)
• 2 tsp ground cumin
• 1 ½ tsp ground fennel
• 4 cups hot water
• 1 tbsp vegetable bouillon powder or 1 bouillon cube
• 2 tbsp fresh lemon juice
• Salt and pepper to taste
• Chopped fresh tomatoes and chopped chives or scallions

Directions

1. In a soup pot on medium heat, sauté the onions in the oil for 5-10 minutes, until translucent. While the onions sauté, dice the potatoes and chop the cauliflower.
2. Stir the cumin, fennel, and potatoes into the pot, and cook for a minute. Then add the hot water. Cover, turn up the heat, and bring to a boil. Then lower the heat and simmer, covered, for about 10 minutes, until the vegetables are tender. 
3. In a blender, food processor, or using an immersion blender, puree the vegetables and broth until smooth.  Add the lemon juice, and salt and pepper. Reheat the soup if necessary, taking care not to scorch it.
4. Serve garnished with the chopped tomatoes and chives or scallions. Goes nicely with a salad and small whole wheat pita bread for a winter dinner.

(Recipe Adapted from Moosewood Restaurant Cooks at Home by The Moosewood Collective)

Gluten Free Slow Cooker Chicken with Rice (serves 4-6)

• 2 14.5 oz cans of diced tomatoes, drained
• ½ medium onion, finely chopped
• ¼ cup chopped sundried tomatoes
• 2 tbsp tomato paste
• 1 tbsp lemon juice
• 2 tsp minced garlic
• 1 ½ tsp dried oregano
• ¾ tsp ground cumin
• ½ tsp salt
• ½ tsp ground pepper
• 2 lbs boneless, skinless chicken thighs, fat trimmed
• 2 cups cooked brown rice

Directions

1. Stir together the first 10 ingredients in the slow cooker crock.
2. Nestle chicken thighs into the mixture. Cover and cook 8 hours on LOW or 4 hours on HIGH. At the end of cooking, use tongs to transfer thighs to a plate and cover with foil. Add rice to the tomato mixture. Stir well.  Cover and let the mixture cook for 5-10 minutes, until the rice heats through.
3. Divide tomato and rice mixture between shallow bowls, top each bowl with the cooked chicken.

(Recipe Adapted from Everyday Gluten-Free Slow Cooking by Kimberly Mayone and Kitty Brohier MS, RD)

Nutrition 365 Includes Summer

To many people the summer reminds them of BBQ’s, burgers, beers and the beach. While these are wonderful memories for some, and weekly or daily occurrences for others, it is important to mention how there is a tendency to gain weight over the summer (contrary to what would seem to make sense). You may be thinking of all the bike rides, hikes and tennis games that you plan to do, but then find you didn’t get around to it. Before you know it, August arrives and it is time for school to start.

So what can you do to be healthier this summer? How can you eat healthy nourishing foods, exercise most days of the week, limit empty calorie drinks and feel great about yourself and your summer? I've put together a few ideas below so check them out and see how many you can try this summer.

Eat Healthy Nourishing Food

• For the BBQ, instead of burgers and hot dogs, skewer the same size pieces of zucchini, yellow squash, peppers, onions and mushrooms. Add cubes of tuna or tofu for extra protein if you like. Lightly coat with olive oil and grill. 
• Grill slices of eggplant coated lightly in olive oil with a sprinkle of salt and pepper, and make into sandwiches on toasted ciabatta bread and spread lightly with goat cheese.
• Make a black bean and corn salad with fresh corn (which you can grill; soak in water, then grill with husks on). Add some olive oil, vinegar, salt and pepper and you have a nice side dish.
• Make veggie burgers on the grill, either homemade or frozen. Top with slices of fresh tomato, pickles and red onion on a whole grain bun.
• Make fish (or shrimp) tacos. Take your favorite fish; marinate it with olive oil, lime juice, lemon zest and some chili powder. Cook on the grill (may need a grill basket), then add to soft tortillas with cilantro dressing, guacamole, tomatoes, and lettuce.
• Skip the high fat mayonnaise side dishes and opt for lower fat versions. Instead of potato salad with mayo, roast cubed potatoes and halved brussel sprouts with olive oil, salt and pepper. When done and cooled, add vinaigrette and enjoy.
• Make a salad with all your favorite greens then add grilled peach slices and vinaigrette for a sweet and tangy flavor.
• So many fruits and vegetables are in season so try to have as many varieties and colors as possible. This makes it a great time to visit your local farmers markets if you haven’t been lately. Buy local to support your local farmers and our environment.
• Make a nice cold soup like gazpacho or a chilled cucumber salad. Use your imagination; add pitted olives, peaches, beans, or strawberries, as a start.
• Serve watermelon for dessert and for a twist squeeze lime wedges or sprinkle with chili pepper or sea salt.

Make Exercising a Priority

• Set up an adult play date. Enlist a friend or neighbor, or your long lost friend you’ve been meaning to make plans with to do an activity together. Go for a walk, a hike, a bike ride, or play tennis.
• Get your kids or grandkids (or both) to be active with you. Take a sunset walk after dinner, look for seashells all along the beach, go to the park and play a game of Frisbee.
• Pick something indoors to get out of the heat. This may be the time to finally try yoga, zumba, pilates, belly dancing, or karate.
• Do your exercise early in the morning when its cooler. You'll be done early and can go about your day before you get sidetracked or talk yourself out of it. And if you have the time or the mood strikes, you have the option to exercise again later in the day. You will also have more energy for the day and feel better about what you have accomplished. 
• Note: While exercise can help you get healthy and aid in weight loss, don't undo your progress by thinking you can eat whatever you want because you exercised. If you typically feel hungry post-workout, have quick and healthy snacks ready to grab instead of a double cheeseburger! 

Drink Low Calorie/No Calorie Drinks

• Water, water, water: anyway you like it. Flavored with cucumbers, lemons or strawberries, this is what your body needs the most of these hot summer days.
• Iced tea, or iced coffee are great but skip the cream and sugar. Use low fat or non-fat milk and a calorie free sweetener. Skip the frozen iced drinks, whether from a coffee place or a bar – these can wreck havoc on your weight loss and healthy living attempts.
• Diet soda vs. regular soda: there is a lot in the news about both. Opt for Club Soda, or any bubbly water and add your own flavor if you like, lemon or orange slices, a raspberry or two.
• You may have a taste for milkshakes, but trade a traditional version for a smoothie with fresh fruit, ice, non-fat milk or non-dairy alternative (like almond or soy milk), and a teaspoon of agave. Satisfies the urge without the bulge.
• If you are going to have alcohol, limit it to 1 drink for women and 2 for men. Drink light beer or a wine spritzer and stay clear of pina coladas, margaritas, daiquiris and other drinks with sweeteners added. Always follow up with drinking water as alcohol can be dehydrating.

All around good tips:

• Take inventory of where you are in your life and what would best meet your needs for the summer. If you have been busy, busy, busy give yourself a much needed summer break. You will go back in the fall, or whenever you are ready. If you have been taking it too easy all year, then get moving. Exercise, eat right, watch what you drink, and do what you need to do.
• Catch up on a good summer read or another hobby. It's good for your mind and will keep you away from the kitchen. Have you wanted to watch a movie but haven’t had the time? Go for it but bring your own snacks (veggies, air-popped popcorn, apple slices, grapes).
• Clean out the clutter. This is the time to clean out your closets, your kids' rooms, the basement, and have a garage sale or donate the items to charity. I’m sure you have heard this before, but if you haven’t worn it in a year, in 3 years, in 5 years, in 20 years, you probably wont ever wear it again. Get rid of it.
• Help someone out. Do you have an out-of-work friend? Offer to take him/her for coffee, help with a resume, practice interviewing questions, whatever s/he needs. Do you have grandkids? Offer to babysit them (yes, I know my parents will love this one). Foster or adopt a pet. There are countless organizations that list dogs daily that were rescued and need homes. Fostering is a nice way to see if it’s something for you and help save a dog’s life, plus it’s great encouragement to exercise.
• Clean up after yourself, and others. Try to use recycled materials and recycle what you do use. Use less paper products and take a cup or water bottle with you each day. Bring a bagged lunch to work, it will save you money, be healthier, and save waste from being generated. 
• Relax. Stress can be just as bad for you as not including physical activity or eating unhealthily. Try meditation, yoga, acupuncture, massage. Whatever works for you will be great for you and those around you.

Recipes

Spinach, Avocado, and Mango Salad Recipe

Ingredients

• 1/4 cup orange juice 
• 2 tablespoons vinegar, red wine 
• 1 tablespoon oil, hazelnut, or almond oil, or canola oil 
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt, or to taste 
• Pepper to taste 
• 10 cups baby spinach (about 8 ounces) 
• 1 1/2 cups lettuce, radicchio, torn into bite-sized pieces 
• 10 small radishes (1 bunch), sliced 
• 1 small mango, ripe, sliced 
• 1 medium avocado, sliced 

Preparation

• To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
• To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. 
• Add the dressing; toss to coat. Garnish each serving with avocado slices. 

Grilled Lemon-Herb Halibut Recipe (adapted from Healthy Living)

Ingredients

• 2 x 12 ounce(s) halibut steaks 
• 2 tablespoons lemon juice 
• 1 tablespoon oregano, fresh, or 1/2 teaspoon dried 
• 2 teaspoon olive oil 
• 2 clove(s) garlic, minced 
• 1 teaspoon lemon-pepper seasoning 
• Fresh oregano
• Lemon wedges 

Recipe Tip: Marinate 30 to 90 minutes.

Preparation

• Thaw fish, if frozen. Rinse fish; pat dry with paper towels. For marinade, in a shallow dish, combine lemon juice, snipped or crushed oregano or thyme, oil, garlic, and lemon-pepper seasoning. Add fish; turn to coat with marinade. Cover and marinate in refrigerator for at least 30 minutes or up to 1 1/2 hours, turning fish steaks occasionally.
• Drain fish, reserving marinade. Place fish on the grill until fish flakes easily when tested with a fork, turning once and brushing once with reserved marinade halfway through grilling. Discard any remaining marinade. If desired, garnish with fresh oregano or thyme leaves and serve with lemon wedges.

Cancer Connection: Food, Inflammation & Cancer Risk

What is it about the connection between the foods we eat, the inflammation they cause, and the link to cancer?

When we get injured or catch an infection, our body’s immune cells spring into action. Immune cells travel through the bloodstream to the injured area, and they call in more immune cells. We can sometimes see the effects of the increased blood flow and immune cells to an injured area when it becomes red, warm and/or swells. This is acute inflammation and it’s a normal, protective response. It happens immediately and can last from hours to days. When it ends, the increased immune cells die and/or disperse. But when the immune response never ends it can become harmful. And when the body is in a state of constant, low-level inflammation, called chronic inflammation, it can actually promote tumor development.

Certain foods can lead to inflammation. This prolonged inflammation can damage your body’s healthy cells and tissue, and weaken your immune system. This weakened state can increase your risk of diseases like cancer. However, some inflammation is necessary. Your body’s inflammatory response is essential for you to heal. This response tells your body’s immune system to send white blood cells and chemicals to help fight off infection or repair an injury. But when inflammation persists, or when your body triggers a response when you don’t have an infection or injury, that is when there is concern. Other causes of chronic inflammation can include obesity, smoking, stress, lack of exercise, and exposure to secondhand smoke. Chronic inflammation often shows no signs, so taking a proactive approach with a healthy diet can reduce chronic inflammation and lower your cancer risks.The American Institute for Cancer Research estimates that 33.3% of cancers can be prevented by following guidelines for a healthy diet, physical activity and maintaining a healthy weight.

How do you protect yourself from harmful cancer promoting foods? Choose the right foods and you may be able to reduce your risk of illness. Consistently pick the wrong ones, and you could accelerate the inflammatory disease process. Foods that appear on this list of foods to limit or avoid, interestingly enough, also appear on lists that are bad for your heart and also lead to obesity (another risk factor for inflammation).

Foods that inflame
Try to avoid or limit these foods as much as possible:

• Refined carbohydrates, such as white bread and pastries
• French fries and other fried foods
• Soda and other sugar-sweetened beverages, such as juice
• Red meat (burgers, steaks) and processed meat (hot dogs, sausage)
• Margarine, shortening and lard

Potential triggers of inflammation also include gluten, dairy, soy and corn.

Anti-inflammation foods
On the flip side some foods and beverages that have been found to reduce the risk of inflammation, and with it, chronic disease. Examples include fruits and vegetables such as blueberries, apples and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants. Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory eating
To reduce levels of inflammation, aim for an overall healthy diet. If you're looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. The mind/body/spirit connection is at work here which can help you experience improvement in mood and overall quality of life.

Foods that combat inflammation
Include plenty of these anti-inflammatory foods in your diet:

• Tomatoes
• Olive oil
• Green leafy vegetables, such as spinach, kale, chard, and collards
• Nuts like almonds and walnuts
• Fatty fish like salmon, mackerel, tuna, and sardines
• Fruits such as strawberries, blueberries, cherries, and oranges
• Spices such as turmeric, ginger, cardamom, cinnamon, cloves, rosemary, sage and thyme

How to make a change to your diet

Add more plant foods to your plate!

Plant foods are the only foods that contain anti-inflammatory phytonutrients. Plus, they are high in the antioxidants and fiber your body needs to stay cancer-free. Fiber also can lower levels of C-reactive protein (CRP), a protein in the blood that signals inflammation.The American Institute for Cancer Research (AICR) recommends filling at least two-thirds of your plate with plant foods.
Make one-half of your plate non-starchy vegetables and/or fruits of all colors.
Make one-quarter of your plate whole grains or starchy vegetables, like potatoes, corn and peas.

Limit processed foods
Choose whole, fresh foods while preparing your own food to maximize nutrients and phytonutrients. These nutrients keep us healthy in many ways, while reducing inflammation. Processed foods are lower in nutrients and higher in refined sugars, flours and fats. They’re also usually loaded with artificial ingredients that can increase CRP levels (a blood test that measure inflammation in your body). Skip highly processed foods, like fast food, packaged and instant foods. Avoid high-fructose corn syrup, trans-fats (hydrogenated or partially hydrogenated oils) and high sodium foods.

Balance fatty acids
Omega-3 fatty acids can help protect your body from chronic inflammation. On the other hand, omega-6 fatty acids increase inflammation. The key is balance, so you’ll take in more omega-3 and less omega-6.

• Eat foods high in omega-3 fatty acids, such as salmon, tuna, halibut, flaxseeds, chia seeds, walnuts, pecans and avocado.
• Use oils high in omega-3, such as olive and canola.
• Avoid or limit oils high in omega-6, such as corn, sunflower, peanut and soybean.
• Read the ingredients on packaged foods. Limit foods made with refined vegetable oils high in omega-6. You’ll find these oils in most snack foods, cookies, crackers and sweets.

Limit red meat
Eating too much red meat, like beef, lamb, pork, deer and buffalo, can increase your cancer risks. Try to limit red meat to 8 oz. OR LESS each week to keep your cancer risks low. Try replacing red meat with the following high protein foods to help reduce chronic inflammation.

• If having animal proteins, choose skinless chicken, turkey and fish. 
• Replace animal proteins with plant proteins, such as beans and lentils, at some meals. 
• Choose lean meat, milk, cheese and eggs from pasture-raised and hormone-free animals. 

Eat more fermented foods
Fermented foods such as yogurt, sauerkraut and miso contain probiotics that help reduce inflammation. To get the most health perks, eat at least one small serving of a fermented food each day.

• Choose low-fat, plain organic yogurt and kefir.
• Try fermented vegetables, such as sauerkraut and kimchi, with a sandwich or salad.
• Enjoy a cup of miso soup or kombucha tea.

Other ways to help reduce your risk

Stay at–or get to–a healthy body weight
Scientists now know that body fat is an active metabolic tissue that pumps out hormones and other substances the body needs. But excess body fat can lead to high levels of certain hormones and proteins, which can then trigger inflammation throughout the body. Evidence shows that excess body fat plays a convincing role in seven cancers, including endometrial, esophageal, and post-menopausal breast. Its role in chronic inflammation may be one reason why.

Be physically active
Studies suggest that physical activity may play a role in reducing chronic inflammation. People who exercise regularly have lower signs of chronic inflammation. AICR’s expert report found that physical activity reduces the risk of colorectal cancer, and probably post-menopausal breast and endometrial cancer as well. It also was found to decrease the risk of gaining weight and being overweight. Physical activity by itself and/or its role in maintaining a healthy weight may be the reason it lowers inflammation. Either way, the benefits of physical activity are clear, for cancer and many other diseases. AICR recommends 30 minutes or more of daily moderate physical activity for cancer prevention. People looking to lose weight may need 60 minutes or more.

SIDE NOTE ABOUT FIBER: Consumption of unrefined whole grain carbohydrates as a preferred choice has a double action: it limits the elevation of post meal blood glucose and ensures a high fiber intake. Whole grain cereals have a lower glycemic index (GI) than refined products made with white flour, white rice and sugar. The consumption of low-GI foods helps avoid sudden increases in blood glucose, limits the secretion of insulin, and, therefore, inflammation. Low-GI foods have an anti-atherogenic action, decreases the production of atherogenic lipoproteins, oxidized LDL and inflammatory markers. The consumption of whole grains, legumes and other plant foods recommended by the Mediterranean Diet brings a high amount of fiber (β-glucans, arabinoxylans, galactomannans, pectins) that increases satiety and helps to control weight. Numerous scientific results showed that dietary fiber promotes gut health and prevents cardiovascular disease, cancer, obesity and diabetes. In the gut, prebiotic fiber, the type of fiber that feeds natural bacteria in the gut such as inulin, lactulose and galactooligosaccharides, can be selectively fermented by Bifidobacteria and/or Lactobacilli. The growth of these microorganisms maintains homeostasis and functionality of the intestinal microbiota and reduces the risk of dysbiosis. Moreover, fiber is an effective “carrier” of bioactive antioxidants (vitamins C and E, carotenoids, and polyphenols).

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Test your CC IQ

1. Which is higher in Omega 3, canola or olive oil?
2. What has more fiber, corn flakes, bran flakes or oatmeal?
3. How many grams of fiber is recommended for women, 5-10, 10-15, 15-20, 20-25 g/ day? 
4. How many grams of fiber in an apple, pear, orange or banana?
5. Polyphenols are found in what foods? 
6. True or False - if you get your antioxidants from supplements, it’s just as good as if from foods?
7. True of False - dietary fibers favors an enlargement of the bulk of stool, increases intestinal transit time, and reduces the contact of potentially carcinogenic and toxic compounds with gastrointestinal epithelium
8. True or False - overall good nutrition helps enhance the body's immune system and provides antioxidants to reduce inflammatory stress
9. True or False - saturated fat from meats, butter, cream sauces, fried foods and trans fat found in many processed foods should be included every day
10. True or False - quality and duration of sleep and other lifestyle factors can have a direct impact on inflammation

1. Canola oil 2. Bran flakes (but check labels and portions sizes) 3. 20-25 gm/day for women 4. 3.6, 5.5, 3.1, 3.1 5. Teas, coffee, red wine, dark chocolate, fruits, veggies, legumes, nuts, seeds, and high quality herbs and spices such as cinnamon, cloves and Peppermint. 6. False 7. True 8. True 9. False 10. True

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Recipes

Tumeric and Coconut Roasted Butternut Squash Soup

Ingredients

• 3 meduim size butternut squash
• 1 tablespoon of olive oil
• salt and pepper to taste
• 3 (15 ounce) cans of coconut milk
• 16 ounces of vegetable stock
• 1 tablespoon of granulated onion
• 4 teaspoons of turmeric
• 2 teaspoons of cinnamon
• ½ teaspoon of cayenne pepper
• ½ teaspoon of ginger
• ½ teaspoon garlic powder
• ½ teaspoon of salt
• ¼ teaspoon of cumin
• ¼ teaspoon of cloves

Instructions

1. Preheat the oven to 400 degrees Fahrenheit.
2. Using a large knife, carefully cut the butternut squash in half lengthwise. Scoop out the seeds.
3. Lay the butternut squash halves face up on a foil-lined baking sheet.
4. Drizzle with olive oil, salt, and pepper.
5. Roast in the oven for 1 hour, or until the squash is golden brown on the edges.
6. Remove the squash from the oven and let it rest until it is cool enough to handle.
7. Gently scoop the roasted butternut squash out of the skin and into a large soup pot. Discard the skin.
8. Add the coconut milk and turn the heat to medium, allow the coconut milk and butternut squash to warm for 10 minutes, stirring occasionally.
9. Add the vegetable stock and all of the spices.
10. Using an immersion blender, blend all of the ingredients together until the soup is smooth and creamy.
11. Allow to cook over medium heat for another 30 minutes, stirring occasionally. 
12. Serve and enjoy!

Vegan Turmeric Quinoa Power Bowls

Ingredients

• 7 small yellow potatoes
• 15 oz. can chickpeas
• 2 tsp turmeric
• 1 tsp paprika
• 1 Tbsp coconut oil
• ¼ cup quinoa
• salt/pepper
• 4 kale leaves
• ½ Tbsp olive oil
• 1 avocado

Instructions

• Preheat oven to 350 degrees.
• Slice the potatoes into strips and lay flat on ½ of a baking sheet. Spray/drizzle them with coconut oil and sprinkle 1 tsp of turmeric over them. Add salt/pepper to taste.
• Roast for 5 minutes while you drain and rinse the chickpeas.
• Place the chickpeas in a mixing bowl and add 1 tsp of paprika, coating them evenly. Lay the chickpeas on the other ½ of the baking sheet.
• Roast the chickpeas and the potatoes for about 25 minutes (or until the potatoes are a little bit soft).
• Cook the quinoa with ½ cup of water. Once the quinoa is cooked, add 1 tsp of turmeric (salt/pepper to taste), mix together, and let cool.
• Wash the kale and massage the olive oil over the leaves. Separate the leaves into the 4 bowls.
• Slice the avocado and split into the 4 bowls.
• Add the quinoa and roasted chickpeas/potatoes to the bowls and serve!

Breakfast and Celiac/Gluten Intolerance

Every day starts a new beginning. Every morning a new chance and a new challenge. Every year, new resolutions and goals. Let this year be the one when change happens, let this day be the day you get started, let each moment be a gift. Do what you love and love what you do. Be who you are, be present and be confident. We are all born with unique and special talents, abilities and strengths - so let’s use them!

Breakfast

You may be wondering if you really need to eat breakfast and why?
Or what is a good choice for breakfast?

Breakfast is important! One of the reasons is that it literally breaks the fast from dinner the previous night. After so many hours of sleep, you need to recharge your batteries with some healthy fuel. This also helps rev up your metabolism, which is especially important if you are trying to lose weight. A nice thing about breakfast is that there are so many options that are easy to prepare and eat on the run, and can also really fill you up until your next meal. Studies show that people who eat a nutritious breakfast are less likely to overeat at their next meal and also perform better throughout the day.

Let’s look at some good options:

• Egg white omelet with veggies and a sprinkle of cheese (include 1 egg yolk if desired)
• High fiber cereal with non-fat, 1%, rice, coconut or almond milk
• Whole Grain English Muffin with 1 T. peanut or almond butter and 1/2 sliced banana
• Slow cooking oatmeal with ¼ c. blueberries and 1 T. maple syrup
• 2 slices turkey bacon with 1 slice whole grain toast
• ½ c. cottage cheese with 1 c. cut up cantaloupe
• Yogurt, fruit and granola parfait
• Smoothie (my go-to recipe is below)

And enjoy that cup of coffee or tea if you like, but not all dressed up with sugar and fat! Make it or order it plain with non-fat or 1% milk and no added sugar. Some of the drinks you can order often have more calories than you would normally take in before dinner on a balanced meal plan!

Gluten

There has been a lot of talk in the media about gluten...whether eating a gluten-free diet to lose weight or avoiding gluten altogether because of an autoimmune disease, known as celiac disease.

What is gluten? Gluten is a protein composite that gives dough its elastic texture. Gluten is also responsible for the rising and shape of the dough and gives the final product a more chewy texture. It is found in food processed from wheat, rye, and barley. Gluten is also found in foods such as pasta, bread, flour tortillas, cookies, cakes, muffins, pastries, beer, gravy, and sauces (often hidden to the average consumer).

Celiac disease is an autoimmune disease where one gets an immune reaction in the small intestine from eating gluten. Over time, if dietary changes are not made, the immune reaction will lead to inflammation along the lining of the small intestine (the villi) and inhibit absorption of some nutrients. This intestinal damage can lead to weight loss, bloating, diarrhea, as well as malnutrition in children. Other symptoms include anemia, which results from iron deficiency, loss of bone density, itchy skin rashes, headaches and fatigue, joint pain, and acid reflux and heartburn. There is no cure for celiac disease and the precise cause is unknown, although it is most common in Caucasians and risk factors including Type 1 diabetes and Downs Syndrome. Treatment includes following a strict gluten-free diet to help alleviate symptoms and repair any damages that may have been done to the small intestine.

Gluten sensitivity, on the other hand, apply to people who do not meet the strict diagnostic criteria for celiac disease but found that when they eliminated or limited gluten in their diet, symptoms such as fatigue, gastrointestinal discomforts and neurological issues disappeared. In some cases, their doctors felt that their assessment of their gluten sensitivity is correct, while other doctors are still debating whether gluten sensitivity is even a real medical condition. Some argue that gluten sensitivity might be the precursor to celiac disease, while other think the two might be two completely different conditions. Still others believe that certain people may feel better with limited gluten in their diet because gluten is found in many types of processed and high fat, high sugar foods, and when you eliminate these foods from your diet, your health is bound to improve.

In short if you are gluten sensitive or have celiac disease, you should avoid gluten to the best of your abilities. Culprits include but are not limited to products that contain wheat, rye, and barley. Moreover, always be sure to check the ingredients on the labels to make sure that it doesn’t contain gluten or explicitly states that it is gluten-free. Last but not least, there are many products that usually contain gluten that are made gluten-free to cater to people with celiac disease or gluten sensitivity.

Recipes

Penne al Forno

Serves 4
While you don’t need to bake this dish, it finishes off nicely in the oven, helping everything set and giving the sauce a slightly caramelized taste.

• 8–10 fresh basil leaves
• 2 carrots, sliced
• 2 stalks celery, sliced
• 2 zucchini, sliced
• 1/2 yellow onion, chopped
• Water
• 16 ounces brown rice penne pasta
• 2 roasted red peppers, chopped
• 3 Roma tomatoes, chopped
• 6–8 green olives stuffed with garlic, sliced, or ¼ cup pitted whole kalamata olives
• 2 cups Basic Tomato Sauce (see below)
• Options: 2 cups rinsed cooked cannellini beans

Roll the basil leaves tightly and slice them into ribbons. Over medium heat, sauté the carrots, celery, zucchini, and onion for about 3 to 5 minutes (this will ensure they are soft enough by the time they are done baking and will help all the flavors meld). Bring the water to a boil. Add the brown rice pasta and stir. Cook the pasta until it is slightly underdone (it will finish cooking in the oven). Immediately mix all the ingredients together in deep baking dish. Cover the dish. Bake the pasta at 350 degrees F for 10 to 12 minutes. If you want to add the beans, stir them into the pasta just after it comes out of the oven.

Making It Simple: Slice all the veggies and forgo sautéing them. Just throw it all in a baking dish and bake it for about 15 to 20 minutes. Tip: Cook the pasta after you are done preparing the veggies so that it does not sit for a long time.

Source:21-Day Weight Loss Kickstart by Neal Barnard, M.D.; recipe by Jason Wyrick of the Vegan Culinary Experience.

Basic Tomato Sauce

Serves 3
Roma tomatoes are the tomatoes par excellence for sauces. They are inexpensive, and you’ll taste their depth of flavor and robustness in the finished dish.

• 1/2 yellow onion, diced
• 2 cloves garlic, minced
• 4 medium tomatoes (preferably large Romas), chopped
• 1/4 cup water
• 1/8 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 teaspoon chopped fresh thyme or oregano or 1/2 teaspoon chopped fresh rosemary
• Options: 1/4 teaspoon ground cumin; 3 tablespoons chopped fresh basil or cilantro

Over medium heat, sauté the onion until it turns a rich brown color. Add the garlic and sauté for 1 more minute. Add the tomatoes and then the water and stir. Add the salt, pepper, and thyme/oregano/rosemary. Simmer the tomatoes until they turn into a sauce (only 3 or 4 minutes for a very fresh tomato sauce, and about 7 to 10 minutes for a smooth, heavily cooked sauce). Press on the tomatoes every 30 seconds or so as they cook to help them release their juices. Add extra water as needed to achieve the desired consistency. Options: If you use cumin, add it along with the salt and pepper. If you are using fresh basil, stir it into the sauce immediately after it comes off the heat. Only cook the sauce for 3 to 4 minutes and as soon as it comes off the heat, stir in the fresh cilantro.

Making It Simple: Instead of chopping and cooking down the tomatoes, stir in 12 ounces of crushed fire-roasted tomatoes and simmer the sauce until it’s warm.

Go To Smoothie

• 1/2 banana
• 1/2 cup berries (blueberries and strawberries)
• 1 large T nonfat vanilla yogurt
• 1 large T natural peanut butter
• 3/4 c nonfat milk
• ice cubes
• Optional: (1/2 c spinach, kale or other green leafy vegetable)

Blend and enjoy!

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Did you enjoy this article?

If so, please forward on to 3 friends! Get in touch today so we can get started on your goals and dreams together.

Carena Lowenthal, MS, RD, CDN
(917) 882-5033 | carenalowenthal@gmail.com

Triglycerides and Thanksgiving: The Meaning?

Chances are, if you have gotten a physical in the last few years, you have gotten your blood work done. This includes the usual cholesterol, both the good and bad, glucose levels, kidney function levels, and other things like hemoglobin and hematocrit. Check, check, check, but wait...what about Triglycerides? What does it mean if this is elevated and how does it relate to heart disease and diabetes? How does it relate to lifestyle?

Triglycerides are the form in which fat is stored in the body’s fat cells. Normal levels are 149 mg/dL or under, 150-199 mg/dL is borderline high, 200-499 mg/dL is high and 500 mg/dL is very high. When you consume excess sugar, it is stored in the liver as glycogen, which is like a deposit that can be used for extra energy in times of need, like between meals and during exercise. If you overeat on sugars, simple carbs or alcohol, excess glucose gets converted into fatty acids, a.k.a. triglycerides. These enter the bloodstream and can get stored in the body tissues (picture the muffin top/beer belly). This abdominal fat is a risk factor for heart disease and diabetes! Uh oh!

Ways To Lower Triglycerides

Lifestyle is a major factor is lowering your TG level.
Diet is extremely important! It is suggested to have a diet:

• low in refined carbohydrates (simple sugars), higher in complex carbohydrates
• low in saturated fat and higher in monounsaturated and poly-unsaturated fats
• including a moderate amount of vegetables, fruit, low-fat or non-fat dairy
• including lean protein (animal and/or vegetarian nuts, seeds, beans)
• limiting or eliminating alcohol (1 serving/day for women and 2 for men is the limit)

Food to include:

• good fats – olive oil, canola oil, oily fish, avocado, and nuts
• good carbs – found in vegetables, fruit, and whole grains (oatmeal, barley, brown rice, whole wheat pasta or bread)
• lean proteins – chicken, turkey, fish, nuts, beans, soy products, egg whites (the occasional yolk is OK though)
• low-fat or non-fat dairy – milk, cheese, yogurt (contain some carbs)
• spices like turmeric, oregano, garlic, cinnamon, paprika, pepper, etc.

And avoid:

• added sugars, sweets, candy, ice cream, syrups, sauces, honey, jams/jelly, sugary drinks, and things containing corn syrup, fructose, or other things ending in “-ose”
• simple carbs like white rice, pasta, bread and baked goods
• starchy vegetables like corn, peas and potatoes
• butter, margarine, high-fat foods like whipped cream, sour cream, heavy cream and coconut
• red meat, poultry skin, fried foods, processed foods including bacon, sausage, and ham

Other lifestyle changes you can make are to:

• exercise often
• lose weight if you are overweight
• don’t smoke
• consume little or no alcohol
• practice meditation or mindfulness practices
• try not to overstress, overplan or overwork yourself

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Thankfulness, Self-compassion, Self-love and Self-care, Too

Who is more important than you?  
If you want to say someone other than yourself, it may be time to think again! Just like they say when you board a plane regarding the life jackets and masks – first you need to secure yours, then you can secure those around you. So it is in your health. Be a good example for those around you, live life to the fullest, prevent injuries, medications, hospitalizations, be the best version of yourself you can be, and then you will take care of those who are so important to you.

In this time of Thanksgiving, it’s important to take the time to reflect and be thankful for what you have. Many are far worse off, and it’s easy to get caught up in what others have or appear to have...the grass is not always greener on the other side.

It’s also important to practice self-compassion, self-love and self-care. How do you do this? One way is to not be so hard on yourself, to know and embrace that we are all humans, and we are not perfect. Accept that things won’t always go your way, and that you will mess up at times. Then move on. Love who you are for what you are. We are all unique and special beings. You don’t need to compare yourself to those around you; focus on being your best self. If you don’t like something about yourself, try to improve it. Embrace what makes you special, your strengths, and what others appreciate about you. And lastly take care of you, for if you don’t why would you expect others to.

Listen to your body, eat well, exercise, sleep, learn and explore, use your imagination, be creative, be curious, give back to others and the universe when you can, and take time to have fun.

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Recipes

Cilantro and Lime Salmon

• 2 T oil
• 1 lime, juice and zest
• 2 T cilantro, coarsely chopped
• ½ jalapeno, coarsely chopped (optional)
• 1 clove garlic
• salt and pepper
• 2 pound salmon fillet

Puree the oil, lime juice and zest, cilantro, jalapeno, and garlic in a food processor until smooth. Place salmon on foil on a baking sheet, pat dry, season with salt and pepper, spread the mixture on, and bake at 400 F until just cooked, about 10-15 minutes.

Quinoa White Chicken Chili

• 1 lb chicken breast
• 1 T oil
• 1 onion
• 2 jalapeno peppers, diced (optional based on spice preference)
• 3 cloves garlic
• 1 t cumin
• 3 c chicken broth or stock
• 1 c salsa verde
• 1 (15 oz) can white beans
• ½ c quinoa rinsed
• ½ t oregano
• 1 T lime juice
• 2 T cilantro, chopped
• salt and pepper to taste

Heat the oil on medium heat, and add the onion and peppers, cook until tender about 5-7 minutes. Add the garlic and cumin and cook about 1 minute until fragrant. Add the broth, salsa verde, chicken, beans, quinoa and oregano, bring to a boil, reduce heat and simmer until chicken is cooked and quinoa is tender, about 10-15 minutes. Remove the chicken, shred or dice it, return to the soup and add the lime juice and cilantro, season with salt and pepper. May serve with avocado slices.

Quick Kale Salad

Place the following into a salad bowl:

• 4 c baby kale, chopped
• ½ c chickpeas, rinsed and drained
• ½ avocado, chopped
• 1 T fresh basil leaves

Dressing:

• ½ c minced red onion
• 1 minced clove of garlic
• salt, pepper
• red pepper flakes
• 2 T EVOO
• 1 T honey
• 2 T lemon juice in a bowl

Pour the dressing over the kale, mix and enjoy.

Roasted Butternut Squash with Kale and Almond Pecan Parmesan

• 2- 2 ½ pound butternut squash
• 2 cloves garlic
• 2 T finely chopped parsley
• ½ T EVOO
• ½ t sea salt
• 1 c de-stemmed and roughly cut chopped lacinato kale 
• “Cheese” Mix
• ½ c almonds
• ¼ c pecans
• 1 T nutritional yeast (or Parmesan)
• 1/8 t sea salt
• 1 t EVOO

Preheat oven to 400 F and lightly grease casserole dish with oil. Peel the squash, cut off the ends, then slice down the middle. Remove the seeds and stuff from the middle, then chop into 1 inch chunks and put into dish. Add garlic, parsley, oil and salt and stir. Cover and bake for about 45 minutes, until tender.

While cooking process the other ingredients until chunky, not pureed. When the squash is done, reduce heat to 350 F, stir in the kale and “cheese” mix, and bake another 5-8 minutes, until nuts are lightly toasted. Watch closely so they don’t burn! Remove and serve.

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If so please forward on to a friend. Would you or someone you know want to start coaching their way towards better health and wellness? The first month is free. 

Get in Touch

Carena Lowenthal, MS, RD, CDN
(917) 882-5033 | carenalowenthal@gmail.com

Acorns, Apples and Acid Reflux

Living in “The Arbors” my first sign of fall approaching is listening to the falling acorns crackle to the ground while walking my dog. This happens before the leaves start to change colors and reminds me about the cycle of life, the cycle of seasons, and the start of new things. It’s also a great time for self-reflection...

Did we accomplish what we set out to last year? What do we want to work on this year? What small steps will we make towards being who we want to be?

As kids and teachers are getting back into the swing of classrooms and homework, change is in the air. What are you looking forward to? Have you thought about how your routine may change as the days get shorter and cooler? Are you able to go for a walk at lunch, plan a hike for the weekend, or bike ride around the park? Are you getting up earlier to get the kids to school and find yourself with extra time after drop off...or perhaps not as much time as the lazy days of summer?

Many people I’ve spoken to are waking up earlier to get their kids to the bus or school, and some are going back to work after a vacation or summer off. Those who have gotten used to afternoon walks and outdoor tennis games may need to bring their activities inside and schedule them at different times.  

Jump start your MOJO after a summer slack off by:

• Signing up for a class, getting back to an old stand-by or trying something new and exciting (yoga, cycling, aerobics, etc.)
• Working out with a buddy, neighbor, or family members (pets count!)
• Using a wellness/lifestyle coach, physical trainer or other qualified professional to help hold you accountable
• Planning a winter trip – skiing, snowboarding, yoga retreat or somewhere warm where you can get outside

Apples – Ok it’s that time of year again to get picking. If you have little kids, it’s best to go early in the season so the apples are low enough to pick. It’s a favorite annual activity for my family, one which I’m looking forward to doing this weekend. We usually make apple pie and baked apples, but I’d like to share some new recipe ideas:

Apple Cookies

• 1 large apple
• ¼ cup creamy natural peanut butter
• 2 tbsp semi-sweet chocolate chips
• 2 tbsp granola

Core then slice the apple sideways so you have circles of apple slices about ¼ inch thick. Top with the peanut butter, chocolate chips and granola. Topping options are endless: use Greek yogurt instead of peanut butter, raisins instead of chocolate chips, coconut instead of granola… enjoy!

Honey Crisp Apple Salad with Apple Cider Spice Vinaigrette

• 2 heads frisee, chopped into bite-size pieces
• 4 cups wild arugula
• 1 cup candied walnuts
• 2 large Honey Crisp apples, sliced into thin matchsticks
• Cider vinaigrette (recipe below)

In a large bowl combine the frisee, arugula, walnuts and about half of the apples. Drizzle lightly with vinaigrette and mix, then top with remaining apple sticks and extra candied walnuts.

Apple Cider Vinaigrette

• ¼ cup apple cider vinegar
• 2 ½ tbsp honey
• 2 tbsp chopped walnuts
• ¼ tsp cinnamon
• Pinch of sea salt, pepper, cumin and curry
• ¼ c canola oil

Add the ingredients, except the oil, into a food processor until well combined, then slowly drizzle the oil in while it is still running. Viola! (You may have some left over.)

Candied Walnuts  

• 1 cup walnut halves/pieces
• ¼ cup white or light brown sugar
• 1 tbsp unsalted butter 

Heat a medium non-stick skillet over medium heat, add the ingredients, stir frequently for about 5 minutes until nuts are coated. Transfer to a sheet of parchment paper, separate and let cool.

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The last "A" is about a topic that’s been coming up frequently with new clients; Acid Reflux, a.k.a. Gastroesophageal Reflux Disease (GERD). This is when the acid in the stomach flows back up into the food pipe. The symptoms include burning in the chest, like ice and fire, unsettled stomach, burping/regurgitating a little food/drinks (even water). The causes may be due to obesity, smoking, hiatal hernia, pregnancy, high salt intake, low intake of dietary fiber, low levels of physical activity, and certain medications.

What may help:

• Medicine, of course
• Milk or yogurt to coat the stomach (although some people may need to substitute a coconut or almond milk kind)
• Foods to avoid: caffeine, alcohol, spicy foods, acidic foods, tomatoes, citrus, chocolate, bubbly drinks (sodas and seltzer included)

Do probiotics help?
Probiotics have gotten a lot of press and for good reasons. They are shown to help restore the gut flora (good bacteria) and can help with the overgrowth of the harmful stuff (yeast, bad bacteria, parasites). Probiotics are found in foods such as cultured yogurt and kefir, pickled veggies like sauerkraut and kimchee, and can also be taken in pill form.

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"To change your life, you have to change your priorities."
-Anonymous

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Did you enjoy this article?
If so please forward on to a friend. Would you or someone you know want to start coaching their way towards better health and wellness? The first month is free.

Get in Touch

Carena Lowenthal, MS, RD, CDN
(917) 882-5033 | carena@carenalowenthal.com