April 2015
Welcome to our monthly newsletter! Each month we send you tips, information, links on nutrition, wellness and weight control trends. Our tips are timely and designed to help you make sense of all the diet and nutrition information out there.
Quick Tip!
Looking for an alternative to rice or pasta? Try Quinoa (pronounced "keen-wa")! Though considered a grain alternative, quinoa is actually an edible seed. Quinoa is prepared in manner similar to rice and takes about 15 minutes to prepare. Quinoa should be rinsed prior to preparation to remove the bitter tasting coating (saponins), that occurs naturally to discourage birds from eating it. Check out our quinoa recipe below. We especially like Quinoa for it's higher fiber and nutritional value. It's a suitable carbohydrate substitute for people who have diabetes or those who are cutting down on white flour products. And, it's gluten free!
Shopping For Gluten Free Foods? According to Gluten-Free Foods in the U.S., 5th Edition by Packaged Facts "Over the five-year period ended in 2014, sales of gluten-free products in traditionally grain-based categories posted a compound annual growth rate of 34%." This means that there are more foods than ever to choose from, but is it necessary for people to shop gluten free?
If you have celiac disease or a sensitivity to gluten, then gluten free foods are essential for staying symptom free and in good health. For everyone else, a strict gluten free diet is of no real benefit, and it can become an expensive proposition is you don't plan properly. We recommend that you stick with whole foods if you are going gluten free. If you must adhere to a gluten free diet (or choose to do so), watch out for those are packaged gluten free foods... many are not healthful at all. Among the best gluten free options out there are those that are naturally gluten-free. It's all so confusing so how do you choose? Follow the tips below and you'll be well on your way to purchasing and eating a healthier gluten-free diet. Load up on fresh fruit and vegetables. Buy in season selections to save money and use them in recipes or eat them whole. Stay away from processed food and be prepared to do more cooking at home. The less packaged foods you consume, the better! Check the labels on everything before you purchase with the exception of fresh produce. Purchase gluten-free grains including quinoa, sorghum, brown rice, corn, buckwheat, or millet. Dried beans and lentils are economical, very nutritious and gluten free. Meat and seafood products prepared without coatings or marinades are gluten-free. Dairy products including yogurt, cottage cheese, cream, milk and butter are a safe choice. Miscellaneous foods to round out your diet include avocado, healthy oils (olive, canola) hummus, seeds,nuts and nut butters. Canned and plain frozen vegetables and fruit are a healthful choice. Check the labels and avoid any items with sauces. Try shopping at ethnic markets, farmer's markets or health food stores to give yourself some more options and to vary your diet. Purchase bulk items such as gluten-free flour, baking mixes and other staples online in order to save money. Simply buying gluten free packaged food does not guarantee good nutrition. In fact, many gluten free manufactured items are lacking essential nutrients because they are not enriched or fortified the same way wheat products are. A healthy gluten free diet is mostly about eating whole, naturally gluten free foods! Need help learning more about this not-so-simple diet? Check out our Gluten Free Bootcamp or give our office a call to set up an appointment.
Quinoa Recipe: Herbed Quinoa with Sun-Dried Tomatoes Serves 6
1/2 Tablespoon Olive Oil
1/4 Cup Chopped Onion
1 Clove Garlic, minced
1 Cup Quinoa
2 Cups Low Sodium Chicken Broth
1/2 cup Sliced Fresh Mushrooms
6 Sun-dried Tomatoes, cut into 1/4" pieces
1 tsp. Italian-blend Seasoning (such as Mrs. Dash)
1. In a medium saucepan over medium heat, heat olive oil and saute' onions & garlic
2. Rinse quinoa in a very fine mesh strainer before cooking. Add quinoa and broth to saucepan, bring to a boil for 2 minutes. Add mushrooms, sun-dried tomatoes and Italian seasoning.
3. Reduce heat and cover. Cook for 15 minutes, or until all water has been absorbed.
Source: The Everything Pre-Diabetes Cookbook More Healthy & Delicious Recipes.... Check us out on Pinterest! We have hundreds of healthy recipes and cooking ideas for you on our Pinterest boards. Several of our boards feature information and recipes on the Gluten Free diet. We're pinning some great stuff to share with you!
For People with Gluten Sensitivity or Celiac Disease
Our online program: Gluten Free Bootcamp - New Lower Price! If you have celiac disease, gluten intolerance or just want to know more about about a gluten free lifestyle, then this webinar is for you. The webinar was developed by Gretchen, who has celiac disease, and knows firsthand the challenges of following the gluten free lifestyle. She has combined her professional expertise along with personal experience to bring you just about all you need to know to stay healthy on a gluten free diet! To read more about living gluten free, or to sign up for the bootcamp go to our new website Gluten Free Lifestyle Learning! If you sign up for the Bootcamp, you will have immediate access to all of the four learning modules and extra bonus downloads.
Do you have pre-diabetes? Check out Gretchen's ebook!
Pre- Diabetes: Your Second Chance at Health: A pre-diabetes diagnosis is a wake-up call and a call to action! Even though pre-diabetes may have no apparent symptoms, anyone with this diagnosis should understand what this condition is, and what to do about it. The more you understand about pre-diabetes, the better you can take action to reverse it, or minimize your risk of developing type 2 diabetes.
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