If yesterday's post sounded close to home, it may be a good idea to consult with the Registered Dietitian's at EB Nutrition to discuss a gluten sensitivity. Trying a gluten free diet can be difficult if you are not sure which foods to avoid and where to look for gluten. There are traces of gluten in most foods, even if the food does not contain any wheat, rye, or barley. Oats, for example, are often processed in the same plants as the above grains, thus causing inflammation after ingestion. Gluten can be found in trace amounts in anything from postage stamp paste to chocolate chips.
Although the incidence of gluten intolerance and Celiac's has not increased, the number of people being diagnosed has risen. Thus, the number of gluten-free products and wonderful gluen substitutes and recipes have multiplied. Try these bars for some home-made goodness and a gluten free snack: http://www.elanaspantry.com/snacks/power-bars/. Yum!
Thursday, December 18, 2008
Wednesday, December 17, 2008
Undiagnosed Gluten Sensitivity
by Melissa Bosslet, RD, LN
Gluten intolerance and Celiac's Disease is becoming more widespread and mainstream. Although the disease has been documented all the way back to the first century AD, diagnosis and recognition have progressed rapidly, especially in the last few years. The relationship between the protein found in most starches, gluten, and the inflammatory response associated with Celiac's was discovered mid 1960's. Around the same time, the diagnostic process was revolutionized with the invention of the jejunal biopsy apparatus. With this mechanism, observation of damage to the intestinal mucosal layer could be observed.
In more recent days, even as recent as the last few years, the medical world has stepped up the screening process for Celiac's. Because Celiac's is an autoimmune disease, anyone with another autoimmune disease (i.e. Hashimoto's, lupus, diabetes)should be screened, along with anyone else in the family. The DQ8 and DQ2 gene have been recognized as carrying the Celiac gene. Therefore, if a family member has Celiac's, relatives should be screened. Clinics often screen anyone with diagnostic symptoms as well - diarrhea, vitamin deficiency, gas, bloating, depression, and fatigue.
Although only 1% of the population carries the gene for Celiac's, many people are gluten intolerant or gluten sensitive. They do not have an autoimmune reaction to the protein, but a reaction none the less, potentially leading to a damaged immune system, chronic infections and viruses, gastrointestinal discomfort, and extreme fatigue. In both cases, a gluten free diet and restriction of wheat, barley, rye, and some oats is beneficial and the only cure. Intestinal damage and an increase in mortality are often the other option.
Gluten intolerance and Celiac's Disease is becoming more widespread and mainstream. Although the disease has been documented all the way back to the first century AD, diagnosis and recognition have progressed rapidly, especially in the last few years. The relationship between the protein found in most starches, gluten, and the inflammatory response associated with Celiac's was discovered mid 1960's. Around the same time, the diagnostic process was revolutionized with the invention of the jejunal biopsy apparatus. With this mechanism, observation of damage to the intestinal mucosal layer could be observed.
In more recent days, even as recent as the last few years, the medical world has stepped up the screening process for Celiac's. Because Celiac's is an autoimmune disease, anyone with another autoimmune disease (i.e. Hashimoto's, lupus, diabetes)should be screened, along with anyone else in the family. The DQ8 and DQ2 gene have been recognized as carrying the Celiac gene. Therefore, if a family member has Celiac's, relatives should be screened. Clinics often screen anyone with diagnostic symptoms as well - diarrhea, vitamin deficiency, gas, bloating, depression, and fatigue.
Although only 1% of the population carries the gene for Celiac's, many people are gluten intolerant or gluten sensitive. They do not have an autoimmune reaction to the protein, but a reaction none the less, potentially leading to a damaged immune system, chronic infections and viruses, gastrointestinal discomfort, and extreme fatigue. In both cases, a gluten free diet and restriction of wheat, barley, rye, and some oats is beneficial and the only cure. Intestinal damage and an increase in mortality are often the other option.
Monday, December 15, 2008
Party Proof Your Diet
by Melissa Bosslet, RD, LN
MSNBC offers advise on which foods to pick at the holiday dinner table. For example, they suggest opting for the mashed potatoes over the stuffing and picking ham over a turkey drumstick. The article is very helpful if these specific foods are at your holiday party, but if they aren't, how do we keep on track with our nutrition plan?
Refer to our December newsletter for more details, but these 3 tips are the essential to stay at the top of your game.
1. Get plenty of sleep- The number 1 problem we see when clients are not losing weight is lack of sleep. The body responds to inadequate sleep by producing cortisol, a stress hormone that leads to weight gain around the middle region.
2. Avoid backloading- Eat a consistent amount of calories throughout the day. If you wait until dinner and especially holiday meals to fill up, energy levels will suffer throughout the day. Your metabolism responds better to small meals spread out throughout the day. Keep healthy snacks convenient so while you are out and about, your blood sugars remain stable. Also, do not go to the party starving. It is more difficult to control choices when your body is deprived.
3. Get moving!- At EB, we say that, "Eating right is just the beginning." Part of what we mean by that is you can only stay so healthy by picking the right foods. You need to stay active during the holidays to burn calories, keep your metabolism functioning, keep muscle tone, and to stay energized. Next time you are feeling sluggish, head to the gym. I guarantee you will feel more energized afterwards.
Keep in mind that these concepts work all year round - not just with the holidays. Enjoy the holidays, but also keep in mind they do come once a year. You probably will survive without having two helpings of your Grandma's famous pie!
Here is a good recipe to bring to a party. Pile your plate with veggies, take about 2 tablespoons of dip, and step away from the appetizer table!
Sesame, Spinach, & Artichoke Dip
Makes 1 3/4 cups
1 bunch of fresh spinach
1 14.75-oz. (396 g) jar or can water-packed artichoke hearts, drained
2 sprigs fresh mint, leaves only
1/4 C. (60 ml) tahini, (sesame seed paste)
Juice of 1/2 lime 1/2 t. ground cumin
3/4 t. salt
1 T. nutritional yeast (optional)
1 t. toasted sesame seeds
Dash or two of paprika
Refer to our December newsletter for more details, but these 3 tips are the essential to stay at the top of your game.
1. Get plenty of sleep- The number 1 problem we see when clients are not losing weight is lack of sleep. The body responds to inadequate sleep by producing cortisol, a stress hormone that leads to weight gain around the middle region.
2. Avoid backloading- Eat a consistent amount of calories throughout the day. If you wait until dinner and especially holiday meals to fill up, energy levels will suffer throughout the day. Your metabolism responds better to small meals spread out throughout the day. Keep healthy snacks convenient so while you are out and about, your blood sugars remain stable. Also, do not go to the party starving. It is more difficult to control choices when your body is deprived.
3. Get moving!- At EB, we say that, "Eating right is just the beginning." Part of what we mean by that is you can only stay so healthy by picking the right foods. You need to stay active during the holidays to burn calories, keep your metabolism functioning, keep muscle tone, and to stay energized. Next time you are feeling sluggish, head to the gym. I guarantee you will feel more energized afterwards.
Keep in mind that these concepts work all year round - not just with the holidays. Enjoy the holidays, but also keep in mind they do come once a year. You probably will survive without having two helpings of your Grandma's famous pie!
Here is a good recipe to bring to a party. Pile your plate with veggies, take about 2 tablespoons of dip, and step away from the appetizer table!
Sesame, Spinach, & Artichoke Dip
Makes 1 3/4 cups
1 bunch of fresh spinach
1 14.75-oz. (396 g) jar or can water-packed artichoke hearts, drained
2 sprigs fresh mint, leaves only
1/4 C. (60 ml) tahini, (sesame seed paste)
Juice of 1/2 lime 1/2 t. ground cumin
3/4 t. salt
1 T. nutritional yeast (optional)
1 t. toasted sesame seeds
Dash or two of paprika
- Remove stems from spinach, wash thoroughly, and spin dry in a salad spinner. Put spinach leaves into the food processor with the steel blade, and pulse chop until finely chopped.
- Add artichoke hearts, mint leaves, tahini, lime juice, cumin, salt, and nutritional yeast, and process to an almost smooth puree.
- Transfer to a serving bowl and sprinkle with toasted sesame seeds and a dash of paprika.
Thursday, December 11, 2008
Food Journals Really Do Work!
By Melissa Bosslet
In a study conducted by the Kaiser Permanente Center for Health Research enrolled 1700 overweight adults. The regimen consisted of eating 500 fewer calories per day, eat plenty of fruits and veggies, engage in 180 miniutes of exercise per week, and write their food choices down. The participants also attended weekly group sessions with behavior coaches and nutritionists.
Results showed that after 6 months, those who had consistently kept food records lost TWICE as much weight. Attending regular group sessions also led to greater weight loss. The rest of the results appear in the August 2008 volume of the American Journal of Preventive Medicine.
Although it may seem like a nuisance to write down what you eat, it works! We are not just telling you to journal for our benefit, either. It can help you see trends in your diet habits and start paying closer attention to portions. You know what else works, keeping appointments with your Dietitian! It keeps you honest and accountable, so if weight loss is your goal, stick with EB and your journals.
In a study conducted by the Kaiser Permanente Center for Health Research enrolled 1700 overweight adults. The regimen consisted of eating 500 fewer calories per day, eat plenty of fruits and veggies, engage in 180 miniutes of exercise per week, and write their food choices down. The participants also attended weekly group sessions with behavior coaches and nutritionists.
Results showed that after 6 months, those who had consistently kept food records lost TWICE as much weight. Attending regular group sessions also led to greater weight loss. The rest of the results appear in the August 2008 volume of the American Journal of Preventive Medicine.
Although it may seem like a nuisance to write down what you eat, it works! We are not just telling you to journal for our benefit, either. It can help you see trends in your diet habits and start paying closer attention to portions. You know what else works, keeping appointments with your Dietitian! It keeps you honest and accountable, so if weight loss is your goal, stick with EB and your journals.
Wednesday, December 10, 2008
OPEN SESAME!
Some quick facts about these healthy, versatile seeds.
Oldest condiment, from India, 3000 BCE
Oldest condiment, from India, 3000 BCE
NUTRIENTS:
Copper- reduces inflammation (74% of daily needs in ¼ cup)
Mg- respiratory benefits, CVD, menopause, sleep (31% of daily needs in ¼ cup)
Zinc- immunity booster
Calcium- reduces colon cancer, osteoporosis, migraines, and PMS symptoms (35% of daily needs in ¼ cup)
and...the phytosterols in sesame seeds help lower cholesterol.
Copper- reduces inflammation (74% of daily needs in ¼ cup)
Mg- respiratory benefits, CVD, menopause, sleep (31% of daily needs in ¼ cup)
Zinc- immunity booster
Calcium- reduces colon cancer, osteoporosis, migraines, and PMS symptoms (35% of daily needs in ¼ cup)
and...the phytosterols in sesame seeds help lower cholesterol.
- Sesame oil is resistant to rancidity
- Not a commonly allergic food
- Fine for low purine or goitrogenic-free diet, although sesame seeds do have some oxalates
- Good for skin and digestive system, apply topically or orally!
Delish uses:
- Add to cookies, breads, muffins
- With steamed broccoli with lemon juice
- Combine toasted seeds for salad dressing
- Spread tahini- a sesame seed paste- on crackers or bread. Tahini is known as, “The butter of the middle east.”
- Or, saute with chicken, tamari, garlic, ginger, and veggies.
Tuesday, December 9, 2008
Obese Children Risk Thyroid Damage
Last Wednesday, Italian researchers reported that excess weight in children may be causing thyroid damage. Before this research, obesity was often blamed on a slow metabolism and insufficient thyroid hormones, not the other way around. These results further prove that falling into the overweight category will make for a vicous cycle of weight gain and health problems.
The study evaluated 186 overweight children for a period of three years. Results showed 73 of these children had inflamed thyroids. Generally, thyroid inflammation is significant of Hashimoto's disease, an autoimmune disease where the body attacks the thyroid. But the antibodies necessary for this diagnosis were not present.
Obesity causes an increase in leptin, a hormone produced from fat cells that regulates appetite and metabolism. Leptin levels are proportional to adipose stores. Leptin plays a role in the inflammatory response of the immune system, so it makes sense that increased levels of leptin would cause an inflammed thyroid.
The thyroid controls the equilibrium of the body, from the metabolism to body heat control. Multiple hormones, including sex hormones, are also controlled by the thyroid. The thyroid gland also produces calcitonin, which helps regualte blood calcium levels. The good news with this breaking research is that thyroid health can be restored with weight loss. EB Nutrition already employs this principle. We work with patients to maximize metabolism, which inlcudes improving thyroid function, in order to lose weight. We focus on foods and exercise appropriate for thyroid health.
On a side not, this research is very close to home- the Endocrine Society (http://www.endo-society.org/), which publishes the Jounal of Clinical Endocrinology and Metabolism, is located in Chevy Chase, Maryland.
The study evaluated 186 overweight children for a period of three years. Results showed 73 of these children had inflamed thyroids. Generally, thyroid inflammation is significant of Hashimoto's disease, an autoimmune disease where the body attacks the thyroid. But the antibodies necessary for this diagnosis were not present.
Obesity causes an increase in leptin, a hormone produced from fat cells that regulates appetite and metabolism. Leptin levels are proportional to adipose stores. Leptin plays a role in the inflammatory response of the immune system, so it makes sense that increased levels of leptin would cause an inflammed thyroid.
The thyroid controls the equilibrium of the body, from the metabolism to body heat control. Multiple hormones, including sex hormones, are also controlled by the thyroid. The thyroid gland also produces calcitonin, which helps regualte blood calcium levels. The good news with this breaking research is that thyroid health can be restored with weight loss. EB Nutrition already employs this principle. We work with patients to maximize metabolism, which inlcudes improving thyroid function, in order to lose weight. We focus on foods and exercise appropriate for thyroid health.
On a side not, this research is very close to home- the Endocrine Society (http://www.endo-society.org/), which publishes the Jounal of Clinical Endocrinology and Metabolism, is located in Chevy Chase, Maryland.
Monday, December 8, 2008
Pumpkin Pie Oatmeal
Reader Recipe of the Month- Oxygen Magazine
This recipe will help you enjoy the flavor of pumpkin without having to eat it in pie form!
1 cup water
½ cup canned pure pumpkin- Good source of potassium, vitamin A, vitamin C, and powerful antioxidants. Pumpkin also has anti-inflammatory properties.
½ cup old-fashioned oatmeal- A heart healthy, high fiber grain. Note: Gluten free varieties are available!
1 tbsp cinnamon- Great for blood sugar control!
1 tsp pumpkin pie seasoning- Adds lots of flavor with no sugar or calories.
2 tbsp Stevia, an herbal sweetener that will not raise your blood sugars. It actually can help control them!
1. In a small pot, bring water to boil.
2. Stir in pumpkin and remove from heat; turn to low.
3. Stir in oats and put pot back on burner, gradually increasing heat to medium low – reduce heat if it begins to bubble or splatter.
4. Cook for 7 minutes until oats are cooked and fluffy.
5. Stir in cinnamon, pumpkin pie seasoning and Stevia.
If you are in a hurry, you can also microwave the oats for 90 seconds – 2 minutes.
For more great recipes, check out Oxygen Magazine's website at http://www.oxygenmag.com/main.php?page=7&id=658.
This recipe will help you enjoy the flavor of pumpkin without having to eat it in pie form!
1 cup water
½ cup canned pure pumpkin- Good source of potassium, vitamin A, vitamin C, and powerful antioxidants. Pumpkin also has anti-inflammatory properties.
½ cup old-fashioned oatmeal- A heart healthy, high fiber grain. Note: Gluten free varieties are available!
1 tbsp cinnamon- Great for blood sugar control!
1 tsp pumpkin pie seasoning- Adds lots of flavor with no sugar or calories.
2 tbsp Stevia, an herbal sweetener that will not raise your blood sugars. It actually can help control them!
1. In a small pot, bring water to boil.
2. Stir in pumpkin and remove from heat; turn to low.
3. Stir in oats and put pot back on burner, gradually increasing heat to medium low – reduce heat if it begins to bubble or splatter.
4. Cook for 7 minutes until oats are cooked and fluffy.
5. Stir in cinnamon, pumpkin pie seasoning and Stevia.
If you are in a hurry, you can also microwave the oats for 90 seconds – 2 minutes.
For more great recipes, check out Oxygen Magazine's website at http://www.oxygenmag.com/main.php?page=7&id=658.
Monday, November 24, 2008
Food and Mood on Turkey Day
After Thanksgiving dinner, our bellies are full of turkey and stuffing and we're ready for a nap. The tryptophan containing turkey is usually to blame. Well, this year it's time to stop blaming the turkey for our sleepiness and start learning the truth about how our food affects our mood.
Serotonin is one of the key chemicals in regulating our mood. Serotonin controls sleep cycles, depression, cravings, sensitivity to pain, aggressive behavior, and temperature regulation. Our desire to eat certain food is a direct result of the concentration of hormones and neurochemicals in our bloodstream and brain. Fluctuating amounts of serotonin may trigger the desire to eat carbohydrates. For example, when serotonin levels are low, we crave sugars and carbohydrates.
It makes sense that our diet can directly affect how much serotonin is produced. The amino acid tryptophan is converted to serotonin with the help of vitamins B6, B12, and folic acid. Amino acids are subcomponents of the foods we eat – they are the building blocks of protein. Different amino acids are present in varying amounts depending on the type of food. For example, protein-rich foods like chicken and turkey contain large amounts of the amino acids tryptophan and tyrosine. Grains, or carbohydrates are generally low in tyrosine but have plenty of tryptophan.
When carbohydrates are consumed, they are broken down into glucose to be used as fuel by our body. When blood sugars rise, the hormone insulin is released in order to bring blood levels down. Insulin also has another job – it lowers blood levels of all amino acids except for tryptophan. The tryptophan is converted to the feel-good neurotransmitter serotonin.
So how does all of this relate to our post-meal sleepy feeling? Well, people with low levels of serotonin, either naturally or because of the diet they keep, often have a hard time falling asleep and maintaining a restorative sleep. The opposite is also true – influxes of serotonin get us ready for bed. Let's take a step back now and think about what else we usually consume during the holiday meals: smashed potatoes (carbohydrates), cranberry sauce (sugar!), stuffing (starchy, starchy carbs), candied yams probably topped with marshmallows (sugar and carbs), and maybe some pie for dessert (SUGAR). Oh, yeah, and the turkey (protein). The sleepy feeling is actually a result of the high carbohydrate, high sugar meal.
This knowledge of serotonin, sleep, and mood can be carried over to everyday eating. If you are sleepy or tired during the work day, think about what you had for breakfast. Maybe it's time to include some protein to offset your cereal and banana or pastry. Try adding some nuts, low-sugar yogurt, cottage cheese, hard-boiled eggs, or natural peanut butter to your morning routine. If you always need a pick-me-up mid-afternoon, add some more protein to your lunch. Include some chicken breast, fish, or turkey and go easy on the carbohydrates.
This Thanksgiving, tell your friends and family that your dietitian told you to take an extra helping of turkey – just make sure to go easy on the rest and you'll be able to stay awake for the whole football game!
HAPPY THANKSGIVING from your friends at EB!
Serotonin is one of the key chemicals in regulating our mood. Serotonin controls sleep cycles, depression, cravings, sensitivity to pain, aggressive behavior, and temperature regulation. Our desire to eat certain food is a direct result of the concentration of hormones and neurochemicals in our bloodstream and brain. Fluctuating amounts of serotonin may trigger the desire to eat carbohydrates. For example, when serotonin levels are low, we crave sugars and carbohydrates.
It makes sense that our diet can directly affect how much serotonin is produced. The amino acid tryptophan is converted to serotonin with the help of vitamins B6, B12, and folic acid. Amino acids are subcomponents of the foods we eat – they are the building blocks of protein. Different amino acids are present in varying amounts depending on the type of food. For example, protein-rich foods like chicken and turkey contain large amounts of the amino acids tryptophan and tyrosine. Grains, or carbohydrates are generally low in tyrosine but have plenty of tryptophan.
When carbohydrates are consumed, they are broken down into glucose to be used as fuel by our body. When blood sugars rise, the hormone insulin is released in order to bring blood levels down. Insulin also has another job – it lowers blood levels of all amino acids except for tryptophan. The tryptophan is converted to the feel-good neurotransmitter serotonin.
So how does all of this relate to our post-meal sleepy feeling? Well, people with low levels of serotonin, either naturally or because of the diet they keep, often have a hard time falling asleep and maintaining a restorative sleep. The opposite is also true – influxes of serotonin get us ready for bed. Let's take a step back now and think about what else we usually consume during the holiday meals: smashed potatoes (carbohydrates), cranberry sauce (sugar!), stuffing (starchy, starchy carbs), candied yams probably topped with marshmallows (sugar and carbs), and maybe some pie for dessert (SUGAR). Oh, yeah, and the turkey (protein). The sleepy feeling is actually a result of the high carbohydrate, high sugar meal.
This knowledge of serotonin, sleep, and mood can be carried over to everyday eating. If you are sleepy or tired during the work day, think about what you had for breakfast. Maybe it's time to include some protein to offset your cereal and banana or pastry. Try adding some nuts, low-sugar yogurt, cottage cheese, hard-boiled eggs, or natural peanut butter to your morning routine. If you always need a pick-me-up mid-afternoon, add some more protein to your lunch. Include some chicken breast, fish, or turkey and go easy on the carbohydrates.
This Thanksgiving, tell your friends and family that your dietitian told you to take an extra helping of turkey – just make sure to go easy on the rest and you'll be able to stay awake for the whole football game!
HAPPY THANKSGIVING from your friends at EB!
Wednesday, November 12, 2008
Downtown Days
Downtown Bethesda is the dining out mecca for the health-conscious. From grab-n-go breads to a quick bite at a cafe to fine dining, Elm St. offers options for all your special nutrition concerns.
Le Pain Quotidien
Menu provides precise caloric information for portion control and health-conscious decisions.
Le Pain Quotidien
Menu provides precise caloric information for portion control and health-conscious decisions.
Menu highlights:
- Gluten Free buckwheat quiche filled with fresh veggies
- Wheat-free spelt bread
- Fresh salads with heart-healthy fish
- Steel cut oatmeal with or without omega 3 boost
- Soft boiled eggs
- Organic omelettes stuffed with vegetables
Spring Mill Bakery
Fresh bread made with simple, whole ingredients. The bakery support independently owned farms and uses raw wind energy.
Menu highlights:
- Spelt bread baked fresh on Tuesday and Thursday is wheat free!
- Vegan loafs with molasses
- Boxed lunches and catering menu
- Build your own sandwiches on specialty bread
Rock Creek
Features seasonal foods and light entree options. The restaurant uses local, sustainable, fresh and organic products. Meals which are nutritionally conscious without skimping on taste and flavor.
Menu highlights:
- Nutritional information posted
- Fresh fish – pan seared scallops, sockeye salmon
- Seasonal vegetable sides - bok choy, spinach, and squash
- Creative appetixers – nori crusted tuna, roasted butternut squash soup with pumpkin seed oil
Thursday, November 6, 2008
Healthy Eating Grocery Store Tour
Join Melissa Bosslet, RD, LN, as she enlightens us on healthy, nutritious meals and snacks available throughout Whole Foods Grocery Store. As a Registered Dietitian, she offers a wealth of knowledge about diet, lifestyle and how shopping at Whole Foods Market can make you a healthier person.
Join us for tastings, seasonal eating tips, and more!
When: Wed, November 12th
Time: 6:30 p.m.
Where: WholeFoods Rockville
The tour is FREE to attend!!!
Just email or call us with your contact information and we will sign you up!!
Phone: 301-231-0026
Email: eatright@ebnutrition.com
Join us for tastings, seasonal eating tips, and more!
When: Wed, November 12th
Time: 6:30 p.m.
Where: WholeFoods Rockville
The tour is FREE to attend!!!
Just email or call us with your contact information and we will sign you up!!
Phone: 301-231-0026
Email: eatright@ebnutrition.com
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