Author Archive
Not Really a Recipe-London Broil AKA Top Round-the Gluten Free Fit Edition
Posted by: | CommentsYou may say to yourself-”Self-I thought London Broil was a method of cooking, not a cut of meat.”
I’m right there with ya.
Being a mostly health conscious person concerned about getting the most nutrition for my caloric buck, I like to learn about food. And I like to eat. And I like to eat food that is both good for me, and tastes good. The two are not mutually exclusive, despite what you may have heard. Promise.
Photo credit: julosstock
According to recipetips.com, “Although the top round steak is flavorful and a bit more tender than other round cuts, it should still be marinated first if it is to be grilled or broiled. It is sometimes referred to as a London Broil, which is also a name given to a flank steak.”
Top round is a lean cut of beef, and is also fairly inexpensive. I use it a lot. I actually consider top round to be separate from flank steak, despite what recipetips and others call it. Flank in these here parts is a little more expensive, and to me, a little more flavorful and tender. I’ll tell you about my favorite way to cook flank steak in another post.
For now-the london broil AKA top round. As per Wikipedia (is there any other source of information-really?) “London broil is a North American beef-based food dish usually made by broiling or grilling marinated flank or round steak and then cutting it against the grain into thin strips…Although many American butchers will label a cut of meat “London broil”, the term does not refer to a specific cut.”
And yet-there are cuts of meat at the butcher labeled London Broil, no?
Anyhow-semantics. Just know that although London Broil technically is a pan-frying and strip-cutting preparation method, you sometimes see it as meat-which is round or flank steak.
Who cares, how do you eat it, right?
The other day I saw what looked like an awesome recipe at EatingWell.com. London Broil with Cherry Balsamic Sauce. All things I like. I’m in.
From EatingWell.com :
Ingredients
* 1/3 cup dry red wine
* 1/4 cup balsamic vinegar
* 2 tablespoons cherry preserves (I had a jar of strawberry open-so that’s what I used)
* 2 cloves garlic, minced
* 1/2 teaspoon salt
* Freshly ground pepper, to taste
* 1 1/2 pounds London broil, trimmed (see Ingredient note)
* 3 tablespoons finely chopped shallot
* 1 teaspoon extra-virgin olive oil
* 2 teaspoons butter
Preparation
1. Whisk wine, vinegar, cherry preserves, garlic, salt and pepper in a small bowl. Place meat in a shallow glass dish. Pour the marinade over the meat and turn to coat. Cover and marinate in the refrigerator, turning several times, for at least 20 minutes or up to 8 hours. (Yeah-I let it marinade for 2 days-it’s been my experience longer is better for this cut of beef. YMMV)
2. Remove the meat from the marinade. Pour the marinade into a small saucepan; add shallot and set aside. Brush a ridged grill pan (see Tip) or heavy skillet with oil; heat over medium-high heat. Add the meat and cook for 10 to 12 minutes per side for medium-rare, depending on thickness, or until it reaches desired doneness. (It may appear that the meat is burning but don’t worry, it will form a pleasant crust.) (I put it under the broiler-12 minutes per side) Transfer the meat to a cutting board; let rest for 5 minutes.
3. While the meat is cooking, bring the marinade to a boil; cook over medium-high heat for 5 to 7 minutes, or until it is reduced to about 1/2 cup. Remove from the heat; add butter and whisk until melted.
4. Slice the meat thinly against the grain. Add any juices on the cutting board to the sauce. Serve the meat with the sauce.
Nutrition
Per serving: 216 calories; 8 g fat (3 g sat, 3 g mono); 41 mg cholesterol; 7 g carbohydrates; 25 g protein; 0 g fiber; 260 mg sodium; 429 mg potassium.
Yeah buddy! This is the picture from Eating Well-I was so hungry I forgot to take one of mine.
I’ve had leftovers of this beef on top of salads, and it’s really flavorful and tasty. The balsamic marinade ties it in well with a balsamic dressing-whisk together some dijon mustard and balsamic vinegar, and you have a simple, low fat, no-unpronoucable ingredient salad dressing.
For information on how this food (among many others!) can fit into a healthy and gluten free eating plan, click here.
What’s your favorite way to prepare round steak? Share in the comments below!
GFF and Wellness Podcast 4- Part 3 of 3- Interview With Shelly Stuart Gluten Free RN
Posted by: | Comments
In the final part of this three part interview, Erin talks to Registered Nurse and celiac, Shelly Stuart. They discuss the gluten filled and gluten free food alternatives,why gluten free processed foods aren’t always the best option, and they also talk about their hopes for the future regarding celiac testing and living a healthy, gluten free life.
So If you have been following the episodes so far then you don’t want to miss this final chapter of the Shelly Stuart interview. If you haven’t, why not take a listen to the previous podcasts for even more useful information from this well versed and extremely knowledgeable individual.
Podcast: Play in new window | Download
Show Notes
Gluten Free Fitness and Wellness Podcast-Episode 4. Part 3 of 3 with Gluten Free RN Shelly Stuart
In this podcast we discuss several approaches to eating in a gluten free diet, the potential nutritional pitfalls and benefits. We also discuss and debunk the idea that eating gluten free has to be expensive.
Links:
Gluten Free Food-Does it Have to be Expensive?
Nutritional Deficiencies in the Gluten Free Diet
Peter Bronski “I’m Deficient, You’re Deficient, We’re all Deficient”
part 1 http://noglutennoproblem.blogspot.com/2009/11/im-deficient-youre-deficient-were-all.html
http://noglutennoproblem.blogspot.com/2009/11/im-deficient-youre-deficient-were-all_04.html
Shelly Case’s Book
-Prepare ahead for healthy gluten free eating success
http://www.glutenfreefitness.com/preparing-ahead-for-healthy-gluten-free-eating-success/
http://www.glutenfreefitness.com/eating-more-for-less-deconstruction-and-comparison-of-two-eating-styles/
More from Shelly:
In the podcast, I mentioned that I feel better eating grain-free. This
is likely due to a sensitivity or food intolerance to some of the
gluten-free (GF) grains. Testing for food sensitivities and allergies
(through a naturopathic physician or allergist) may help to identify
which grains are causing a reaction, so that I’m not needlessly
avoiding safe foods. If you think you may be having a reaction to some
GF grains, consider screening for allergies and sensitivities to
clarify which grains may be responsible for your symptoms.
I encourage everyone to have their symptoms thoroughly investigated by
their MD and specialists before implementing a therapeutic diet or
making any changes. As well, I recommend waiting until CD/gluten
sensitivity testing is complete before initiating a gluten-free diet
because it may create a false negative. Consult your MD, Registered
Dietitian, or other medical specialists involved in your care to
determine if nutrient supplements should be taken and to identify
appropriate dosages for you. Toxicities can occur with over
supplementation and this can lead to permanent damage. A Registered
Dietitian can also provide guidance to ensure all nutritional needs
are met.
Disclaimer: http://celiacnurse.com/disclaimer/
References
1. Shelly Case, Registered Dietition. Gluten-Free Diet. Case Nutrition
Consulting Inc., 2008. http://www.glutenfreediet.ca/
2. Suzanne Simpson, RD. The Celiac Disease Center, Chicago, USA.
Video 1: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/6/ZVE9cupzFZo
Video 2: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/7/PwpsxeTCqhE
Video 3: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/8/R2PG1yWeXRQ
3. Gibney MJ, Vorster HH, Kok FJ. Introduction to Human Nutrition.
Blackwell Publishing 2002.
4. Gibney MJ, Marinos E, Olle L, Dowsett J. Clinical Nutrition.
Blackwell Publishing 2005.
5. Brune M, Rossander L, Hallberg L (August 1989). “Iron absorption
and phenolic compounds: importance of different phenolic structures”.
Eur J Clin Nutr 43 (8): 547–57.
6. Afsana K, Shiga K, Ishizuka S, Hara H (1 November 2003). “Ingestion
of an Indigestible saccharide, difructose anhydride III, partially
prevents the tannic acid-induced suppression of iron absorption in
rats”. J. Nutr. 133 (11): 3553–60.
7. Hurrell RF, Reddy M, Cook JD (April 1999). “Inhibition of non-haem
iron absorption in man by polyphenolic-containing beverages”. Br. J.
Nutr. 81 (4): 289–95.
8. Elvin-Lewis, Memory P. F.; Lewis, Walter Hepworth (1977). Medical
botany: plants affecting man’s health. New York: Wiley.
9. No Gluten, No Problem. Blog: http://noglutennoproblem.blogspot.com
I’m Deficient, You’re Deficient, We’re All Deficient?
Part 1: http://noglutennoproblem.blogspot.com/2009/11/im-deficient-youre-deficient-were-all.html
Part 2: http://noglutennoproblem.blogspot.com/2009/11/im-deficient-youre-deficient-were-all_04.html
10. Hallert C, Grant C, Grehn S, Grännö C, Hultén S, Midhagen G, Ström
M, Svensson H, Valdimarsson T. Evidence of poor vitamin status in
coeliac patients on a gluten-free diet for 10 years. Aliment Pharmacol
Ther. 2002 Jul;16(7):1333-9.
http://www.ncbi.nlm.nih.gov/pubmed/12144584
11. Jefferson Adams. Full Gut Recovery Rare in Adult Celiac Disease
Despite Gluten-free Diet. www.celiac.com
http://www.celiac.com/articles/21835/1/Full-Gut-Recovery-Rare-in-Adult-Celiac-Disease-Despite-Gluten-free-Diet/Page1.html
Jamie Oliver’s Food Revolution-let’s make a positive change
Posted by: | CommentsJamie Oliver is a chef from the UK who originally came on the scene with the “Naked Chef” TV show.
No, he wasn’t naked.
The “naked” name referred to his method and philosophy in cooking-that food didn’t have to have a bunch of crazy ingredients or use fancy items in prep. That great food could be made very simply.
This is a maxim that I follow as well. Especially when eating gluten free-there’s really no need to go crazy. Choose flavorful, fresh, as-high-quality-as-you-can ingredients, choose the naturally gluten free ones, prepare them simply, using herbs/spices for flavor (as I go over in Eating Healthfully and Flavorfully Gluten Free) and enjoy. No complications.
Jamie has done several TV shows since then, and has a new show that will begin airing on ABC March 26th at 9PM.
Jamie’s new show is called Jamie Oliver’s Food Revolution.
Jamie travels to Huntington, West Virginia. This city was recently named “The Unhealthiest City in America.” He goes with a mission to educate and improve health and quality of life. His experiences will be documented on the show. You can also check out the trailer here. My DVR is set to record the series.
More importantly, it’s about changing the mindset and expectations of America as a whole. Unfortunately, the country is stuck in a habit of thinking that eating poorly is normal. That food is supposed to come in a box or a bag, and for some reason that it’s OK to eat neon colored “fruit.”
It’s up to us to be the beacon of change.
Jamie has a petition on his site. Please take a look, read the information, and make an educated decision. Everything you put in your mouth, and on your families plates, affects their health and their life.
And that’s not an exaggeration.
Click the icon below to check it out and get involved. Whether you agree or disagree, I’d love to hear your thoughts. Leave a comment and start the conversation. For more of my perspective on healthy gluten free eating, click here.
Guest Blog-Kim Bouldin from Gluten Free is Life
Posted by: | CommentsHi guys! My name is Kim and I write a blog on gluten-free living called Gluten-free is Life. Erin asked if I would do a guest post and I was thrilled and honored to write one. I have been gluten-free for a little over 4 years now.
Kim and her daughter, Hannah
I am currently training for my first full marathon. I ran my first half marathon last October and learned a lot about nutrition and fueling and some of the unique obstacles that come along with following the gluten-free diet. I believe that every obstacle is only as big as you make it out to be. Where there is a will to get over an obstacle, there is a way to get over it. There are just as many protein-filled foods out there to fuel a gluten-free athlete as there are to fuel any other athlete – it is all about creativity.
Now that I am really ramping up my training, I have to pay close attention to the foods that I am putting into my body. I have to make every calorie count. For those that know me, I do have a sweet tooth. I have to limit some of those treats now so that I have room for those nutrient dense foods that will carry me through my runs, especially the long ones. Some of the protein-rich foods that I include in my diet are:
Egg whites
Lean chicken
Lean turkey
Salmon
Lean red meat (filet mignon)
Beans (garbanzo &black beans are my favorites)
Nut butters (almond butter has a special place in my heart)
Greek yogurt
Quinoa (Erin’s note-this is a combo of carbs and protein, but is unique in that for a carb source it is unusually high in protein)
Buckwheat
Millet
Cheese
Nuts
Tuna
All of the above foods are naturally gluten-free.
For carbohydrates, I include:
Oatmeal (Bob’s Red Mill or Lara’s by Cream Hill Estates)
Brown rice
Breads made from whole grain gluten-free flours
Brown rice cakes
Gluten-free cereals (Barbara’s Multigrain Puffins, Mesa Sunrise Flakes)
Blueberries
Strawberries
Apples
Pears
Grapes
Dried Fruit (raisins, cranberries, cherries, figs, apricots)
Bananas
Corn Tortillas
Squash (acorn, butternut, kabocha, spaghetti)
Peas
Potatoes (baked sweet or regular)
I make up most of my diet from the foods listed above & fill in where necessary. I have been playing around with different foods for my pre-run fuel. Some of my favorites have been:
Zing Bars (love the protein in these)
Rice Cakes w/ Almond Butter
Banana w/ Almond Butter
Blueberry Muffins from Purely Elizabeth
I don’t like to run with a lot of food in my stomach, so this has been something I have really been experimenting with. While I like bananas, they make my stomach feel the fullest of all the options I listed above, so I have only been using that if I have no other options.
For refueling, I try to grab a re-hydration drink of some sort. I have been experimenting with coconut water & it seems to work well & doesn’t make me feel queasy like Gatorade does. I will be reviewing some coconut water later this month on my blog. Once I get the drink in, I reach for protein and some carbs, but mainly protein. I usually go with a 1 egg/3 egg white frittata made with spinach & tomatoes. I add in some Frank’s Red Hot to spice it up. (Erin’s note-LOVE Franks’! Favorite hot sauce by a long run!) I will also have rice cakes with almond butter & fruit spread on the side. I have been toying with some protein shakes, but haven’t found one that I love yet. The You Bar Shakes were good, but they are dairy based. I don’t do well with a lot of dairy or soy, so that makes it tough. I have yet to try the rice protein shakes. They are next on my list.
One of the biggest challenges I have had to overcome is eating after my long runs to get enough calories in. I know this sounds silly to some, but I have no appetite after my long runs. I have to break all the “rules” with listening to my body’s hunger cues, because they are just not there on days when I run 8+ miles. I literally watch the clock to make sure I am getting some kind of food in every 3 hours or so. I try to eat smaller meals on these days so I don’t feel “stuffed” and then in turn, sick. These are the days that I really need to make every calorie count by getting the best nutritional bang for my buck. I snack on dried fruit a lot on long run days – calorie dense &can be an excellent source of fiber, nutrients, antioxidants and complex carbohydrates. I love adding dried fruit &walnuts or almonds to my salads. I have found that eating “by-the-clock” on long run days works well for me. It helps me keep my energy up through the day and not feel like I was run over by a bus the following day.
I am entering week 9 of marathon training now. I have a half marathon race coming up on March 21, 2010 that I am using as a training run. I am running this race to help raise money for the March of Dimes and a couple of NICUs in the Atlanta area. Only 10 more weeks until my first marathon! Wish me luck!
Erin’s note: GO KIM!
Kim was previously profiled here as a Gluten Free Athlete. She gives many great reviews and advice for families with children living gluten free at Gluten Free is Life.
Not Really a Recipe-Gluten Free High Protein “Pancake”
Posted by: | CommentsEveryone has some things that they do so regularly, and with so little thought, that they seem like second nature.
For most of us, driving is one of those things. When we first started driving, it was really challenging, and seemed so overwhelming. After a while, it gets easier, you can turn on the radio. Then you can hold a conversation with a passenger. Eventually, you can apply eye makeup, eat, and talk on the phone all while driving. (Kidding! Totally kdding, and I do not recommend nor condone that. Although I have seen it done. I live in South Florida, remember.)
Eating healthfully and gluten free has become that way for me. I had a bit of an edge, with my fitness background I had already been eating mostly whole unprocessed food, and cutting out gluten was just an additional step. So sometimes I forget that things that seem “normal” to me are a bit foreign to others.
Case in point. My friend Kim, over at Gluten Free is Life. Kim has an awesome handle on nutrition. Last week we were on Twitter (I’ve been so impressed with the people I’ve met and information I’ve gotten on Twitter-you can find me over there @ErinElberson) and she was asking about gluten free pancakes. Well, even before I was diagnosed celiac I’ve been making “pancakes” with oats and egg whites. The only change is now I use certified gluten free oats. It makes a high fiber, high protein breakfast. And it can be very portable.
Kim took the idea and ran with it. She even posted a photo of her beautiful pancake, which I am going to steal and post here. She is a much better food photographer than I am.
See how good she is!
So here’s the “recipe” and variations:
-1:1 ratio of egg whites and oats. 1 serving is approximately .5 cups of egg whites (like in the cartons at the grocery, or I go thru a bunch of them so I use Egg Whites International) affiliate link-if you decide to order thru that link I’ll receive a small percent.
If you use eggs it will be about 4-5 egg whites or 3 ish whole eggs.
-Combine together-if you like a chunky texture you can just whisk ‘em, or you can blend them up if you like a smoother consistency. Mine vary-depends on hunger and laziness quotient.
-I add a little cinnamon, stevia, and vanilla. Sometimes some cacoa/cocoa powder. Many times I’ll also add a tablespoon or two of ground flaxseed for a little texture and healthy fats. Sliced almonds would be yum. Kim took it up a notch and spread almond butter on hers. Mmmm….almond butter…..
-You can add some fresh or frozen fruit. Kim topped hers with fresh berries. I always have frozen blueberries on hand, so those often get tossed in. Right now strawberry season has begun here. This makes me very, very happy, and means there will be a lot of strawberries eaten.
I like mine sweet, but you can also make them savory. Someone on Twitter was mentioning smoked salmon the other day-chop some up, throw it in with some spices, spread a little farmers or cream cheese on top-how’s that for a savory pancake? Anna also had the idea of making it into a wrap of sorts-that’d work!
The macronutrient and calorie breakdown for the basic 1 serving recipe is as follows:
-Approximately 200 calories:24 grams of carbohydrate of which 3 are fiber, 18 grams of protein, 2 grams of fat.
These are also highly portable. Cook em up, cut em up and toss em in a container. Heck, you could even put it in a zip top bag if you had to. These can be eaten warm or cold, and taste good either way. They’re not stinky on planes. It’s a win-win.
Enjoy! Check out Kim’s beauteous interpretation here.
If you haven’t, check out the Gluten Free and Fit basics for a good starting point here. And, for more information on gluten free nutrition, click here.
Let me know what variations you like in the comments!
Non Celiac Athletes Going Gluten Free-Is there a Performance Benefit? Part 2
Posted by: | CommentsIn Part 1, we reviewed some mainstream and popular athletes who had gone the gluten-free route. The experiences that they shared showed a perceived improvement in performance on a gluten free diet. These athletes were not diagnosed with celiac disease. So, what gives?
There are several potential reasons why the athletes may have in fact shown improved performance. These are essentially educated guesses, as we don’t really KNOW.
The sciency reasons:
1-The athletes were undiagnosed, but had celiac disease.
The statistics for celiac disease, and the numbers of undiagnosed, stagger me every time. Approximately 1% of the population (in the US, Canada and Europe) is estimated to have celiac disease. Here’s the kicker-95% of those are undiagnosed.
It’s very feasible that some of these athletes have been walking around with celiac disease and didn’t know it. Put them on a gluten free diet and all kinds of magic happens. We’ll talk about the magic in a bit.
2-The athletes were gluten sensitive.
This is a bit of a can of worms. “Gluten sensitivity” is a big umbrella term that covers a bunch of stuff. Celiac disease falls under this umbrella. However, as we are learning, celiac disease as it is currently diagnosed only refers to damage to the small intestine, which is also referred to as gluten sensitive enteropathy. Gluten can cause damage to many other areas of the body, not just the gastrointestinal system (your guts, for easy reference:) Gluten sensitive neuropathy
(nervous system-brain and peripheral nerves) is recognized as being the most common. However, gluten can affect many other systems of the body, and for more information on the various conditions I recommend you check out Shelly Stuart’s incredibly thorough 12 part series at her Celiac Nurse blog, for which a link will be at the end of this post.
A study performed in Iceland back in 1992 showed that 25% of the randomly selected 200 participants (48) showed high levels of gliadin antibodies. Antibodies are produced when the body mounts an attack against the offending invader-in this case, gliadin, the a portion of the gluten protein. 14 of these 48 people also had gluten sensitive enteropathy, or what is commonly referred to as celiac disease-gluten sensitivity of the gut. 25% is a lot of people to show a form of gluten intolerance. I’ve heard varying numbers and statistics thrown around for gluten sensitivity, even as high as 70%. This is difficult to pin down though. Interestingly, a study published in the journal Gut in 2007 (frustratingly, I could not
access the free full text, but the summary only-luckily there was an article that covered it on celiac.com) showed all NON-CELIAC participants in the study showed an antibody response when challenged with gliadin. All of ‘em. Not some, all.
And that brings us to…
3-Eliminating gluten can have positive effects for all.
I’m going to preface this by saying that more research needs to be done, before the wheat growers association (I made that up, I don’t know that an organization by that name exists, but I’m sure there is one to that effect) comes and sues me. It is possible (how’s that for covering my butt) that wheat gliadin can cause intestinal permeability and immune system response in the intestines. Also, this permeability can cause additional damage to other areas of the body, including the nervous system. And given the research mentioned above, this may extend to everyone, not just those with diagnosed/undiagnosed celiac disease or gluten intolerance. It appears that there is a huge spectrum of tolerance to these wheat proteins-ranging from absolutely no apparent ill effects, on to celiac disease and related autoimmune disorders.
4-Improved absorption of nutrients all around!
If these athletes did have an undiagnosed gluten sensitive enteropathy, then it stands to reason that with eliminating gluten they were able to absorb more nutrition. More nutrition=feeling better=performing better. If it was a gluten sensitive neuropathy, they were able to think better. Thinking better=improved performance.
OK, enough science. You asleep yet?
Here’s the less technical reasons these athletes may have improved their performance.
1-Eliminating gluten meant eliminating a large number of processed foods.
Let’s be honest. Aside from hidden gluten, eating a gluten free diet does not have to be hard. Although I am grateful to the manufacturers for giving us gluten free options of processed food-there is just as much junk that’s gluten free as there is gluten full. Gluten free junk is still junk. Naturally gluten free foods are easy, can be inexpensive and highly nutritious. Stick to the perimeter of the grocery store, keep your diet primarily fruits, veggies, meats/fish, beans, nuts, eggs, potato and rice. Easy peasy. It also is inherently more nutrient dense than eating processed food-gluten free or not. More nutrients=more fuel to muscles and brain=higher performance.
2-Eating gluten free made them more aware of overall food quality.
Sometimes as athletes we just look at food as fuel. And that’s not necessarily a bad thing. But, we perform better with
higher quality fuel. Like a high performance car. Put in crap fuel, get crappy acceleration and knocks. With the added attention to eating gluten free, additional attention can be given to high quality food. This is exactly why I feel so strongly that celiac disease is a blessing in disguise. Built it reminder to eat well, should we choose to perceive it in that light. The athletes on the Garmin team (and now Radio Shack) are certainly receiving a very high nutrient density diet. These guys make their living performing, and their livelihood depends on them performing well.
So I have to say that yes, there can absolutely be a benefit to non celiac diagnosed athletes eating gluten free. Just like
in everything though, it depends on what you eat and how much-not just that it’s gluten free.
It will be interesting to see the press on the Radio Shack cycling team and the gluten free diet as the Tour de France gets closer. Lance’s return to the biggest race in cycling to sure to get a ton of coverage.
Please leave a comment below with your thoughts or experiences! For more of my nutritional ramblings (and some really great free information click here, and here for Gluten Free and Fit 101.)
Resources:
Gluten Intolerance Group on Gluten Sensitivity
US Department of Health and Human Service on Celiac Disease
Gluten Sensitivity via Wikipedia
Article review: Non-celiacs Show Interleukin 15 Production when Challenged with Gliadin Peptides
12 part series on Symptoms of Celiac Disease by Shelly Stuart
Non Celiac Athletes Going Gluten Free-Is there a Performance Benefit? Part 1
Posted by: | CommentsMy Dad handed me a Men’s Journal magazine, saying “they talk about gluten free in here.” I looked at the front cover and sure enough, there it was at the top of the cover. “No More Wheat-the Surprising New Diet for Athletes.” My very sophisticated first response was “huhmph” or something along those lines. I am rarely at a loss for words, but I was caught without anything pithy to say.
Several months ago, a friend of mine had mentioned that the Garmin professional cycling team was going gluten free. (Prior to my last knee surgery I was a fairly avid cyclist-now I just can’t take the chance of crashing onto one of these very expensive knees.) The driving force behind this decision is Dr. Allen Lim. He now is working with Team Radio Shack (Lance Armstrong’s current team.) We’ll get back to the reasoning behind going gluten free in a bit. Let’s take a look at some athletes who have taken the gluten free route and their experiences.
The Men’s Journal article titled “Winning Without Wheat” discussed the Garmin’s team experience and results with going gluten free. It was noted that the athletes were gluten free during the racing season-not necessarily the off-season. During the season, the riders reported performance improvement along with reduced digestive issues. (I found it interesting that the article did not mention if the athletes had been tested for celiac disease, or if any of them chose to continue eating gluten free off season.) It was not reported if the performance improvements were perceived, or if there had been specific testing parameters on a “regular” versus gluten free diet.
An article in Bicycling magazine titled “The Word on Wheat” discussed the idea of voluntarily going gluten free, and the potential pitfalls of a gluten free diet. (which I addressed in the “nutrient deficiencies in the gluten free diet” post and refers you to Peter Bronksi’s well written review) They also mention celiac disease versus non celiac gluten intolerance.
A pro triathlete named Desiree Flicker is quoted as saying “It does end up being a lot healthier because it forces you to stay away from overly processed foods.” (Well-yeah-it can-if you avoid all the processed gluten free crap. Check out my Cagematch on the gluten free “diet” versus lifestyle.) Flicker was diagnosed with celiac disease at age 29 after dealing with gastrointestinal issues for almost 10 years. She noted a performance improvement after going gluten free. (To me this is a “well, duh” moment-of course a celiac will have improved performance on a gluten free diet-but we’ll get to that.)
There definitely appears to be some popularity in the triathlete population with individuals who have not been diagnosed with celiac disease in utilizing a gluten free diet. Team First Endurance offers some guidelines for their members who are interested in trying a gluten free diet.
The rationale presented behind originally moving the Garmin team to gluten free is basically to ease digestion. There are multiple fragments of gluten that can cause adverse reactions, even without specific wheat allergy or celiac disease. The
spectrum of non celiac gluten intolerance is an area that seems to be expanding rapidly. Improved digestion leads to improved absorption of nutrients, which can then translate into improved performance. Keep in mind that while this can be a correlation, it’s not necessarily a causation without proof. In other words, it looks like a gluten free diet may be associated with improved performance, but without specific controlled variables we cannot say that a gluten free diet caused the improvement in performance.
I was unable to find any research studies that examined the effects of a gluten free diet and performance. It does appear
that there is quite a bit of anecdotal evidence where people have experienced improved performance.
Based on these anecdotes, it appears that there is potential for improved performance in athletes to eat a gluten free diet
even if they are not diagnosed with wheat allergy or celiac disease.
In Part 2 of this article we will take a look at why a gluten free diet may correlate with an improvement in performance.
In the meanwhile, check out Gluten Free and Fit 101, or for more specific information on setting up a gluten free diet for health and life click here.
Stay tuned! If you have experienced improved performance with eating gluten free speak up! Leave a comment below!
Podcast Episode 3-Shelly Stuart Celiac Nurse interview | Part 2
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Continuing on from the last episode. Erin again talks to registered nurse Shelly Stuart. In this episode we discuss Shelly’s daughter’s diagnosis of Celiac Disease, and how she handled issues like keeping her daughter content while other children around her were eating glutenous foods and treats. Also discussed in this episode are the diagnostic testing available for celiac disease, what each process involves, and what the pros and cons are of each method of testing.
This is part Two of a three part episode, be sure to listen to the first episode for even more information on dealing with celiac disease from diagnosis to a life without gluten. Part three coming soon!
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Show Notes
Podcast Episode 3-Shelly Stuart Celiac Nurse interview-Part 2
Gluten sensitivity, discussion of testing procedures, and recommendations
Shelly’s website:http://celiacnurse.com/
2G Pharma-Celiac home test: http://www.2gpharma.com/
-Emergency preparedness kit premade: http://www.glutenfreeworks.com/shop/details.php?sku=328
-Emergency prep kit list http://www.ready.gov/america/getakit/
Additional Notes from Shelly:
I would also like to mention that it is possible to have a gluten
sensitivity even if you test negative for CD. It is also possible that
some of your symptoms could be due to a food allergy/sensitivity or
other disease process. Allergy testing by an allergist and/or a
naturopathic physician may help to investigate this possibility. Other
tests can help rule out other diseases.
I encourage everyone to have their symptoms thoroughly investigated by
their MD and specialists before implementing a therapeutic diet or
making any changes. As well, I recommend waiting until CD/gluten
sensitivity testing is complete before initiating a gluten-free diet
because it may create a false negative. Consult your MD, Registered
Dietitian, or other medical specialists involved in your care to
determine if nutrient supplements should be taken and to identify
appropriate dosages for you. Toxicities can occur with over
supplementation and this can lead to permanent damage. A Registered
Dietitian can also provide guidance to ensure all nutritional needs
are met.
http://celiacnurse.com/disclaimer/
References
1. Dr. Stephen Wangen. Healthier Without Wheat. Innate Health Publishing, 2009.
2. Cleo J. Libonati, RN. Recognizing Celiac Disease. Gluten Free Works
Publishing, 2007.
3. Dr. Peter Green and Rory Jones. Celiac Disease A Hidden Epidemic.
Collins, 2006.
4. M Hadjivassiliou, RA Grünwald, GAB Davies-Jones. Gluten Sensitivity
As A Neurological Illness. J Neurol Neurosurg Psychiatry
2002:72:560-563.
5. Marios Hadjivassiliou, Richard Grünwald. The Neurology Of Gluten
Sensitivity: Science vs Conviction. Pract Neurol 2004,4:124-127.
6. Canadian Celiac Association. http://www.celiac.ca
7. Wm K. Warren Medical Research Center For Celiac Disease.
8. Dr. Peter Green. The Celiac Disease Centre’s Channel. Videos
Part 1: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/0/r8LwNCGcBKY
Part 2: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/1/qxLF4BAU_Vo
Part 3: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/1/qxLF4BAU_Vo
9. Dr, Suzanne Lewis. The Celiac Disease Centre’s Channel. Videos
Part 1: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/3/_4yX7×0ddec
Part2: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/4/wkdcIrImCDM
Part3: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/5/DPNuu3d6GJo
10. Dr. Christina Tennyson. The Celiac Disease Centre’s Channel. Videos
Part 1: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/9/bL9RJhZjuyg
Part 2: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/10/cQmYYwMpeNc
Part 3: http://www.youtube.com/user/CeliacDiseaseCenter#p/c/E4747F2C9D008E6D/11/bhkzesfqh_k
11. A. Balas, F Garcia-Sanchez, JL Vicario. A New DQA1 allele
(DQA1*0510) In A Spanish Celiac Patient. Tissue Antigens Immune
Response Genetics. Online Dec. 2009
12. Carina Lagerqvist, Ingrid Dahlbom, Tony Hansson, Erik Jidell, Per
Juto, Per Olcen, Hans Stenlund, Olle Hernell, Anneli Ivarsson.
Antigliadin Immunoglobulin A Best In Finding Celiac Disease In
Children Younger Than 18 Months. J Pediatr Gastroenterol Nutr. 2008
Oct;47 (5):428-435.
13. Prause, Christian; Ritter, Maria; Probst, Christian; Daehnrich,
Cornelia; Schlumberger, Wolfgang; Komorowski, Lars; Lieske, Ruediger;
Richter, Thomas; Hauer, Almuthe C; Stern, Martin; Uhlig, Holm H;
Laass, Martin W; Zimmer, Klaus-Peter; Mothes, Thomas. Antibodies
Against Deamidated Gliadin as New and Accurate Biomarkers of Childhood
Coeliac Disease. Journal Of Pediatric Gastroenterology And Nutrition.
July 2009-Volume 49-Issue 1-p 52-58.
14. GR Corazza And V Villanacci. Coeliac Disease. J Clin Pathol. 2005
June; 58(6): 573-574.
15. Jill Stein. Marsh Grading System Not A Good Gauge Of Coeliac
Disease Severity: Presented At UEGW. www.docguide.com
16. Mohsin Rashid and Andrea MacDonald. Importance Of Duodenal Bulb
Biopsies In Children For Diagnosis Of Celiac Disease In Clicial
Practice. BMC Gastroenterology 2009, 9:78
National Eating Disorders Awareness Week
Posted by: | CommentsThis doesn’t have anything to do with celiac disease, per se.
However, last time I checked we are all human. As such, we need to eat in order to survive. Also, we need to not eat too much in order to survive, to have maximal health, to like the way we look.
Right?
Food is an integral part of our society-it’s used in celebration, in mourning, in times of stress, in times of joy. As a society, it seems as if the food is primary concern for some occasions. Food is constantly on televison, popping up on our computer, in radio commercials.
As individuals with celiac disease or gluten intolerance, food becomes even more powerful. It has the ability to fuel us, make us strong, make us healthy.
And also to make us sick.
Imagine if thoughts about food, and control of that food consumed all your thoughts. That you felt so out of control in your life that you controlled the one thing you could-what you ate. For some, this can turn into an eating disorder.
I am not a counselor. I have not had a “eating disorder.” I am not qualified in that sense.
However, I have dealt with thoughts of disordered eating. As a physique competitor, there are times in preparing for competitions where calories are cut in order to lose fat. You weigh and measure everything that goes into your mouth. You don’t consider eating anything that you haven’t already mapped out for the day. You plan your activity around your meals. As a side effect of dieting, sometimes you have cravings which must be ignored, and then you plan the treats for what you will eat after the show, stocking up a stash. Sounds a little nutso, doesn’t it? This is considered normal, and to some extent is necessary in the preparation phase of a contest for a physique competitor. For some, this also leads to a severe backlash after the show, with regain of fat in excess of where they started. You think to yourself-what is “normal” eating? I have been very aware of these possibilities, and stayed on top of my thought patterns. I have also been guided through my preparations with intelligent programming and nutrition.
Others are not so lucky. Many others for various other reasons, have developed eating disorders.
Many thanks to my friend Kim at Gluten Free is Life for posting her story, and making me aware of the significance of this week. She is truly an inspiration and I am very proud to call her my friend.
National Eating Disorders Awareness Week is February 21-27th.
From National Eating Disorders.org:
The mission of NEDAwareness Week
Our aim of NEDAwareness Week is to ultimately prevent eating disorders and body image issues while reducing the stigma surrounding eating disorders and improving access to treatment. Eating disorders are serious, life-threatening illnesses — not choices — and it’s important to recognize the pressures, attitudes and behaviors that shape the disorder.
The statistics are staggering:
“In the United States, as many as 10 million females and 1 million males are fighting a life and death battle with an eating disorder such as anorexia or bulimia. Millions more are struggling with binge eating disorder (Crowther et al., 1992; Fairburn et al., 1993; Gordon, 1990; Hoek, 1995; Shisslak et al., 1995).”
I have two reasons for posting this :
-To help with awareness, obviously. This is an issue that hits close to home, as I have too many friends and family who have been affected.
-To make you aware how powerful your thoughts can be.
I know there are many who would like to, and need to, lose fat. It has to be done-for health, for happiness, for self-worth. It’s time to take the unnecessary power away from food that we have given it as a society. Food is ultimately just fuel. It can be very pleasurable, an experience, and should be enjoyed. But it does not have the ability to control you. The food does not control whether or not you put it in your mouth. You do. (I touched on this a bit in Food Power-A Superhero for Good or Evil.)
So enjoy your food. Make smart choices. Fuel yourself optimally. Most importantly, be well.
To check out sensible information on setting up gluten free nutrition plan, click here.
Resources for more information on eating disorders:
National Eating Disorders Association
Bodysport Radio podcast interview which discusses disordered eating in athletes here
Book which I found very helpful:
Intuitive Eating: A Revolutionary Program That Works
Please feel free to share your thoughts or experiences below. We are a no-judgement gluten free and fit community, and you are safe here.
Custom Choice (Create your Mix) Gluten Free Cereal-Product Review
Posted by: | CommentsI love “make your own” type stuff. I was all about the “Choose your own Adventure” books as a kid-anybody else remember those?
Custom Choice Cereal is a company headquarted in North Carolina. Hajo, one of the owner/creators is from Germany, and was inspired to create Custom Choice from a similar business in Germany based on creating your own muesli. From the Custom Choice website:
“The result of this work is Custom Choice Cereal, a company that allows celiacs and other consumers enjoying a gluten-free or wheat-free lifestyle to customize their own cereal mixes from a variety of entirely gluten-free ingredients. The idea was implemented successfully in Germany in 2007 and is very simple: through an intuitive online platform, you can choose a base mix and add any combination of your favorite dried fruits, nuts, and seeds to your cereal. Because we believe that your cereal should be as individual as you are, you can even name your mix. Custom Choice Cereal then mixes your cereal and ships it conveniently to your doorstep.
Contamination with Gluten
To ensure that all cereal mixes are entirely gluten-free and safe to consume, we carefully selected only naturally gluten-free ingredients from a broad range of suppliers. In addition, all incoming ingredients are tested for gluten and stored in our dedicated gluten- and wheat-free facility. It is our goal to completely eliminate the risk of any contamination with even traces of wheat, rye, or barley – for your safety and your well-being.”
Sounds good to me! I tend to be a creature of habit with my morning meal-I love my gluten free oatmeal, which I have with some berries and eggs cooked with spinach. But, this sounded like a great concept. When Hajo contacted me offering a sample to try, I was happy to accept.
I created a simple mix on the site, using the Good Morning flakes, dried blueberries, and sliced almonds. The site itself
is very intuitive and easy to navigate. A feature that I was very happy with is the interactive “Nutritional Facts” label on the right side of the screen. As you add/subtract ingredients, the label changes to reflect the current nutritional
breakdown of the cereal. Good stuff there-anything that allows people to be more in control and aware of what they are putting into their bodies I am all in favor for.
Nutrition Facts label on the back of the bag
Custom Choice is also an advocate for awareness of celiac disease and the gluten free lifestyle. They have an active blog, on which they post current events in the gluten free world as well as informative articles and links. Oh-and the ongoing “Quest for the Hoff” is absolutely hysterical and made me almost fall of my chair and spit my coffee onto my keyboard. I love the humor. Points for that!
So let’s get down to the nitty gritty of the cereal.
As I mentioned, I made a simple mix to test it out. There are many options for add ins, as well as 3 choices of bases for your cereal. As always, I am looking for the most “nutritional bang for the caloric buck.” You can choose to add as much or as little of the “add-ons” as you like.
The Good Morning flakes that I chose as my base are very similar to Mesa Sunrise cereal, if you have tried that. They are corn flakes woth buckwheat, amaranth, flax and quinoa. The blueberries and almonds are self explanatory. The cereal tasted wonderful-the blueberries gave plenty of sweetness without a bunch of unnecessary sugar. The almonds give a nice crunch and a bit of healthy fat to slow digestion a bit. The blueberries also were really plump and moist for being dried-not the hard little berries I’ve had in the past.
The cereal comes in a resealable plastic sack, which is sturdy. It also stands up in the cabinet like a box would.
The nutritional facts for my “Gluten Free Fitness” mix were as follows:
per 30 gram serving (11 servings per bag)
Calories: 123
Protein: 3 grams
Carbohydrate: 23 grams 3 of which are fiber, 5 of which are sugar (from the berries)
Fat: 2.5 grams
I would definitely recommend adding some protein to make this a complete meal-you could mix it with greek yogurt (yum!) or have it along with some eggs/egg whites, or some cottage cheese, or whatever protein source you choose.
All in all, a great product along with a great company. Many thanks to Hajo and the gang for their work. To order your cereal, click here.
For more information on setting up a nutritious gluten free eating plan, click here. And if you missed the Gluten Free and Fit 101 “class”, check it out here. Stay tuned for more information on specialized GFF “classes.”
What’s your favorite cereal? Have you tried Custom Choice? More importantly, have you read the Choose Your Own Adventure books? (I keed, I keed. 
