Archive for celiac disease
Guest Blog-Kim Boudin 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.
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
Posted by: | Comments
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!
Podcast: Play in new window | Download
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.
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
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. 
Gluten Free and Fit 101-class is in session!
Posted by: | CommentsOK, not really.
But kind of, in a weird virtual way.
I have compiled some of my posts/articles/rants into a page that provides the “basics” of living gluten free, fit and well. As usual, I have difficulty with numbers and ended up with 12. Not 10, 12. I have a mental issue with making a “normal” length list at times, I think.
You can find the Gluten Free 101 course listing (I like this metaphor, can you tell?) at the top of the blog in that menu bar thingy. You can also find your Gluten Free 101 course listing here.
There are also two giveaways coming soon.
One of them will be coming to members of the Gluten Free Fitness community who have downloaded my free nutrition guideline. It involves a giveaway of a service that you can’t even buy yet. Only those who are on the GFF newsletter list will be eligible to enter for a chance to win the giveaway. If you haven’t already received your copy of the guideline and want to be involved, click here to get started.
The other will be open to everyone reading the blog. Stay tuned for more details!
Gluten Fitness And Wellness Podcast: Interview With Shelly Stuart
Posted by: | CommentsIn this weeks Gluten Free Fitness and Wellness podcast, Erin talks to registered clinical nurse Shelly Stuart about her experiences with celiac disease, how gluten affects celiacs from an easy to understand clinical view point, and how she deals with celiac disease in her family. Shelly shares useful resources and information throughout this podcast so tune in to find out more. This episode is part 1 in a series of three, two more will follow in the coming weeks.
Podcast: Play in new window | Download
Show notes Gluten Free Fitness and Wellness podcast: Episode 2
Interview with Shelly Stuart, the Gluten Free RN-Part 1
Shelly’s website: http://www.celiacnurse.com/
Shelly on Twitter: GlutenFreeRN
12 part series on Symptoms of Celiac Disease http://celiacnurse.com/category/12-part-series-cd-symptoms/
Intestinal Villi information and how to improve villi health http://celiacnurse.com/10-facts-about-intestinal-villi-health-for-individuals-with-celiac-disease-or-gluten-intolerance/
Celiac Maniac Radio show : http://theceliacmaniac.com/?page_id=942
Additional notes from Shelly:
On the podcast, Erin and I discussed probiotics. Christina Tennyson
(MD), from the Celiac Disease Center in Chicago, mentioned that she is
not sure about recommending probiotics yet. Probiotics might help to
inhibit pathogens and modulate the immune system. However, there are
many unanswered questions. With Celiac disease, what are the best and
safest strains to use? Is there a possibility that a Celiac’s immune
system may respond to probiotics differently? A 2008 study, “Antigenic
Proteins Of Lactobacillus Acidophilus That Are Recognised By Serum IgG
Antibodies In Children With Type 1 Diabetes And Coeliac Disease”,
highlights this possibility. As with any food, gluten contamination
leading to an immune reaction is also a concern? Overall, is there
enough research to know how probiotics will affect those with celiac
disease? I do take probiotics and I have not had a reaction that I’m
aware of. However, as we know with silent Celiac Disease, pathological
changes can be occurring within the body without any obvious symptoms
(2,6,8). If you are interested in consuming probiotics, I recommend
that you talk to your medical doctor to discuss the pros and cons
before making any changes.
Erin and I also discussed whether Celiac Disease is more prevalent in
men or women. I would like to clarify that Celiac Disease tends to be
diagnosed more in women. However, population sampling has demonstrated
that the prevalence of Celiac Disease is fairly equal between men and
women. It seems reasonable to suspect that perhaps women seek medical
attention for their symptoms earlier than men, or women may have more
encounters with physicians due to regular physicals (8).
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
Dietician, 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
Dietician can also provide guidance to ensure all nutritional needs
are met.
Gluten Free News and a Charitable Request
Posted by: | CommentsFirst up-for everyone who is in my neck of the woods in South Florida:
Press Release:
The Celiac Disease Foundation South Florida Chapter presents the 2010 Annual Gluten Free Food Expo Saturday, February 27th from 12 noon to 4PM at the South County Civic Center, 16700 Jog Road, Delray Beach, FL.
In an effort to increase the awareness and diagnosis of Celiac Disease, and therefore the demand and availability of gluten-free foods, the Celiac Disease Foundation (CDF) presents our 3rd annual Gluten Free Food Expo on Saturday, February 27, 2010 at the South County Civic Center 16700 Jog Road, Delray Beach, FL from 12 noon to 4PM. Admission is FREE…with plenty of FREE parking.
Phyllis Kessler, President of CDF expects this to be the major event of the year….there is nothing like it in the entire state of Florida.
Don’t miss this great opportunity to meet manufactures, distributors and retailers and hear them speak on the latest issues regarding Celiac Disease and the gluten-free lifestyle.
Our major sponsors are: Enjoy Life Brands* Pamela’s Products* Cabot Creamery* Pam’s Gluten Free Kitchen *Lisanatti Foods and *Schar. Additionally, there will be over 60 other Gluten Free exhibitors displaying, offering sampling and selling their products too.
Facilitation of this event is once again being handled by Carole and Bradley Kantor and our President Phyllis Kessler.
The focus of the CDF 2010 Annual Expo is to develop a greater awareness of Celiac Disease, associated conditions and dietary compliance.
Celiac Disease is a little known digestive disorder that results in damage to the small intestine by interfering with the absorption of nutrients. Celiac Disease is unique in that a specific component, gluten, has been identified as the cause. Gluten can be found in any food products that contain wheat, rye or barley by-products. The good news is that once gluten is removed from the diet, a person can recover and stay healthy. Once thought to be rare, studies now show that 1 out of 133 people have Celiac Disease. Celiac Disease is now more common than ulcerative colitis, cystic fibrosis and Crohn’s Disease combined. For every 1 person that is diagnosed, 89 go undiagnosed. Celiac Disease is a multi-system/multi-symptom disorder and can manifest not only in the gastrointestinal tract, but also in the neurologic, endocrine, orthopedic, reproductive and hematologic systems. Because the symptoms of Celiac Disease can be so varied, it can be a difficult diagnosis to make. It is important to see a physician for testing and proper diagnosis.
For more information on Celiac Disease, call the foundation at 561-637-0396 or visit their website at www.cdfsouthflorida.org
-I will be there-if you are going to attend let me know so we can meet “in real life!”
Secondly, a wonderful undertaking by a member of our online celiac community has been completed in great style.
A Hand for Haiti
Lauren at Celiac Teen has compiled a collection of recipes into an ebook. The book is called “A Hand for Haiti” and includes 87 recipes contributed by 71 different individuals. (Myself included.) The recipes are divided into categories. Most importantly, all proceeds will be donated to the Canadian Red Cross. (Lauren is in Canada.) Also, and this is important, the Canadian Government will match all donations received by February 12th that are marked for Haiti Relief. The ebook can be purchased for a suggested donation of $10, and of course if you are able, please donate more. Don’t hesitate-please go and pick up your copy today so we can maximize our matched donations. Click here to purchase your ebook and support a great cause.
Thanks in advance all-every book, every dollar will help.
Make it a great week-and in a day or two I’ll be reporting on the Superbowl food success and sharing some almost recipes!
Supplements for the Gluten Free Athlete-Glutamine Edition
Posted by: | CommentsHere’s a shocker-I have a fitness background. In the fitness world, there is something that is affectionately referred to as “bro-science.”
Interestingly enough, there is actually a definition for “bro-science” at urbandictionary.com. “Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.”
There has been much debate surrounding glutamine in the weight training world. It was touted as a recovery booster/fat mobilizer/muscle sparing/ all that and a bag o’ chips for many moons, and turns out that the research doesn’t support that position.
( Gleeson M, Dosing and efficacy of glutamine supplementation in human exercise and sport training J Nutr. 2008 Oct;138(10):2045S-2049S among others.)
photo credit www.willsunphoto.com
There are many good bros and female bros (bras?) out there fighting the good fight and protecting the world against the proliferation of bro-science. A few are Alan Aragon, Lyle McDonald, Leigh Peele, and Cassandra Forsythe, as well as my buddy JC Deen. There are many others of course-but these are a few I reference regularly and have in my Google Reader.
Ok, so what does this have to do with celiac disease, living gluten free, or glutamine supplementation?
Although glutamine may have limited benefit from a sports performance/physique enhancement perspective, it may be much more useful for gut health.
First of all, what is glutamine? Glutamine is an amino acid. It is considered conditionally essential (meaning there may be times when the body cannot produce enough, and it must be ingested through the diet.) The gut tissue has been found to absorb up to 65-76% of ingested glutamine. Also, glutamine is used for fuel by the cells in your body that fight disease and infection. When plasma glutamine levels are lowered, this can contribute to suppresion of the immune system. In short, glutamine helps reduce inflammation, improve immunity, promote repair, and assist in production of other important factors in the gut.
I have to note that in looking through the scientific research, I have found studies that support these statements, and other studies where no significant difference has been shown. As always, this is a case of buyer beware-educate yourself, discuss it with your doctor or health care practitioner, and make an informed decision. It will not hurt you, but it may not help either. There has been quite a bit of supporting evidence that it is beneficial for gut health.
Some of you may be thinking-”But glutamine is an amino acid found in gliadin-and a reaction to gliadin is what is examined when gluten intolerance is being tested.” Dr. Stephen Wangen in his book “Healthier Without Wheat: A New Understanding of Wheat Allergies, Celiac Disease, and Non-Celiac Gluten Intolerance.
Note: Glutamine can be found in two forms, and this is particulary important to note if you have celiac disease or gluten intolerance. There is L-glutamine, which is the free form amino acid, and glutamine peptides. Glutamine peptides are often sourced from wheat, and can cause a reaction in those with sensitivity. Avoid glutamine peptides, and if you choose to supplement look for L-glutamine.
Dr. Wangen states that due to the fact that the small intestine uses glutamine as a primary energy source, providing extra L-glutamine can assist in speeding the healing of the digestive tract. He recommends a dose of 3 grams (3,000 mg) split into 3 doses throughout the day.
Shari Lieberman also discussed L-glutamine supplementation in her book “The Gluten Connection: How Gluten Sensitivity May Be Sabotaging Your Health–And What You Can Do to Take Control Now
There also have been studies of non-celiac endurance athletes which have shown protective immune system qualities when the training load is high. (L. Castell, The effects of oral glutamine supplementation on athletes after prolonged, exhaustive exercise. Nutrition Volume 13, Issues 7-8, July-August 1997, Pages 738-742 )
So what does this mean to the celiac or gluten intolerant athlete?
It means that supplementing with L-glutamine may be a worthwhile expense. If you are training hard, your immune system and gut can use all the help it can get with recovery. It can help with antioxidant control of free radicals produced in exercise. By maximizing your gut health, you are maximizing absorption and therefore fuel.
What’s your opinion? Have you taken L-glutamine? Leave your feedback in the comments!
For more sensible information on setting up a healthy gluten free nutrition plan, click here or submit your info below this post.
Share your thoughts!
Resources:
McDonald, Lyle. The Protein Book. Salt Lake City: Lyle McDonald Publishing 2007.
McArdle, Katch and Katch.Sports and Exercise Nutrition. Philadelphia: Lippincott Williams and Wilkins 2005.
Lieberman, Shari. The Gluten Connection. How Gluten Sensitivity may be Sabotaging your Health-and what you can do to take control now.New York: Rodale 2007
Wangen, Dr. Stephen. Healthier Without Wheat. A New understanding of wheat allergies, celiac disease, and non-celiac gluten intolerance. Seattle: Innate Health Publishing
van Der Hulst et al. “Glutamine and the preservation of gut integrity” The Lancet, Volume 341, Issue 8857, Pages 1363-1365
Todays’s Cage Match-Gluten Free-”Diet” vs. Lifestyle
Posted by: | CommentsLiving gluten free has received quite a bit of mainstream press lately. The Dr. Oz feature of course comes to mind, and there was a 12 page special report in USA today in November, and numerous other articles in publications including the NY Times.
Diet versus lifestyle
With the rising awareness of a gluten free “diet” comes increased numbers of people trying the “diet.” Here’s the reason I am adding quotations every time I use the word diet here. There’s a method to the madness, I promise.
“Diet” as per Dictionary.com has several different meanings and uses. It can be used as a noun, a verb, or an adjective:
1-food and drink considered in terms of its qualities, composition, and its effects on health
2-a particular selection of food, esp. as designed or prescribed to improve a person’s physical condition or to prevent or
treat a disease
3-such a selection or a limitation on the amount a person eats for reducing weight
4-to select or limit the food one eats to improve one’s physical condition or to lose weight
This is only a small selection of the 10 potential meanings.
You can see how this one little word has multiple conotations associated with it. Most people associate the word “diet” with the 3rd definition, from my experience. A lifestyle approach to diet would be definition #1. With the media exposure of the gluten free diet, there are some who are associating the gluten free diet with a weight loss diet.
Not so fast, buttercup. This is not necessarily the case. Any method of eating can be a weight/fat loss diet. It depends on activity level, what you eat, but most importantly how much you eat. Can you gain weight on a gluten free diet? Hells yeah. You can lose it too. You can gain/lose weight eating anything. The laws of thermodynamics do not change.
Let’s take a very quick and admittedly non-complete look at some popular “diets.”
Atkins-taken in it’s purest form, the idea of eating meats and vegetables, and fats only. Excludes a complete food group.
South Beach-a balanced diet including all food groups eventually, but in their whole forms.
At their inception people by and large did quite well using these methods of eating, provided their daily caloric intake was less than their daily expenditure. Then, there was the advent of the Atkins bars, and pancakes, and the South Beach cereal, and more bars, etc and so on. These foods made it easier for people to consume more calories. It’s much easier and quicker to eat several to many hundred calories worth of a nutrition bar than of chicken and broccoli. The satiety (fullness) factor is less, so more is eaten. And guess what? No more fat/weight loss.
The gluten free “diet” in it’s purest form is a very healthful diet, and can certainly aid in controlling calorie intake.
Peter Bronski just did a blog post (here is his Gluten Free Athlete profile) on a brochure he found at his local market.
Check this out : (Excerpt from Pete’s post, click here for the full article)
* Eat more non-processed foods.
* Eat an abundance of fresh vegetables and fruit.
* Eat a serving of beans or legumes and nuts daily.
* Eat fish twice a week, especially wild salmon.
* Pay attention to your calcium and vitamin D intake to maintain healthy bones.
* Choose lean poultry and meats as well as low-fat dairy products.
* Balance the food that you eat with daily physical activity.
This was the brochure on “Living a Gluten Free Life.”
Sounds like an awfully nutritious way to live to me.
Where we can get into trouble is just like in any other “diet.” The gluten free cookies, candies, cereals-these are items
where it is very easy to overeat calorie wise.
So when people ask me if they can lose weight on a gluten free diet, the answer is yes. It’s not rocket surgery. You can lose weight eating Burger King if you keep your calories where they need to be. (I DO NOT recommend that-it’s just an illustration.)
Does this mean that everyone should go on a gluten free diet? Heck no. For those with celiac disease and gluten
intolerance, living gluten free is not an option, it’s a necessity. And you can choose to eat gluten free in whatever
manner you wish. For those with celiac disease and gluten intolerance, this is not just a “diet.” It’s a lifestyle, and a
medical necessity. It’s a way of life and a way of living. It’s extremely important that manufacturers and restaurants
understand the medical implications of the gluten free distinction and follow good practices, not just jump on the gluten
free bandwagon.
There are those have not been diagnosed with gluten intolerance or celiac disease who choose to live gluten free. They may be part of the many who are undiagnosed. It may be a personal decision. Honestly, the description provided by the brochure above would be a beneficial way for most people to eat.
Bottom line-there is no “magic” in a gluten free diet. If by going gluten free you cut out processed carbs, then by default your calorie intake may drop, which will cause weight loss if your activity stays the same. It’s not magic. It’s math.
For more free information on living a healthy gluten free nutritional lifestyle, click here.
What are your thoughts? Have you experienced people asking you about a gluten free diet? Speak your mind in the comments below!
