Gluten: Give in or Give up?

There's a little protein hiding in grains like wheat and barely called gluten, and recently it's been getting a bad rap. Magazines, websites, and books like "The G-Free Diet" by Elizabeth Hasselbeck recommend giving up gluten to treat everything from Autism to weight gain. In response to the Gluten-free rage, the food industry has stepped up to provide the public with an increasingly varied supply of gluten free alternative to pastas, breads, cereals, soups, and many other items that typically contain wheat. So what about you? Is it still okay to dig into your Grandma's gluten-packed homemade lasagna, or should you give it up and go gluten-free?

There are two sides the the gluten argument: gluten and Celiac Disease, or gluten and Autism, weight gain, Attention Disorders, and similar claims. Let's start with Celiac Disease.

Celiac Disease is an autoimmune disorder. When people with this disorder ingest products containing gluten their bodies respond by attacking the gluten, damaging their small intestine in the process [1,2]. Celiac Disease can result in malabsorption of many necessary nutrients like Iron and calcium, abdominal pain, and weakness in addition to internal damage [2]. A related diagnosis is Gluten Intolerance, which is very similar to Celiac Disease but does not result in any physical damage to the small intestine [2]. The symptoms of these two conditions can vary from person to person and some individuals may not show any symptoms at all [1]. Therefore, if you think that you or someone you know may have Celiac Disease it is important to see a Doctor for diagnosis.

Take Home Message: Individuals with diagnosed Celiac Disease should definitely switch to a gluten-free diet in order to prevent damage. Individuals with Gluten Intolerance may want to avoid gluten products in order to prevent symptoms.

What about the claims that going gluten-free can treat Autism and attention disorders, increase energy, and aide in weight loss? There is no credible, published research demonstrating a connection between gluten and any of these disorders. The official position of the American Dietetic Association is that there is no evidence to suggest that removing gluten from the diet will improve health in any way unless you have been diagnosed with Celiac Disease or Gluten Intolerance [2]. In fact, many gluten-free products are highly refined and may therefore be higher in calories than typical products and may contain less nutrients and fiber.

Take Home Message: Don't needlessly restrict your diet!

Too often Celebrities and Magazines are quick to make health claims that are not based on solid scientific evidence. Always be sure to check their sources! Just because they say it has been "proven" or is "scientifically shown" does not mean that their sources are unbiased or stand up to international scientific standards.

References:

1-Zimmer KP. Nutrition and Celiac Disease. Curr Probi Pediatr Adolesc Health Care. 2011 Oct;41(9):244-7.

2- Zelman KM. Gluten-Free Diet Review. http://www.webmd.com/diet/features/g-free-diet. 2011

3- Celiac Disease Health Center. http://www.webmd.com/digestive-disorders/celiac-disease/celiac-disease-topic-overview. 2011

Photo Credit: nkzs via www.sxc.hu

Unstuffed the German Way

Move over mashed potatoes! Step aside Mac-N-Cheese! When it comes to comfort food, there's an age old dish that's making a comeback. Generations of Germans have turned to Stuffed Cabbage Rolls to fix their ills at the end of a stressful day, or to warm up their tummies while Old Man Winter blows. Now their secret is out! But, as much as I love the cute little rolls, who has time to wrap all those endless leaves of cabbage? This recipe drops the rolling without losing that homemade comfort food quality.

Unstuffed Cabbage

makes 12 servings

Tools

Knife

Cutting board (or surface)

Oven or Crock pot (4.5 quart or bigger)

Skillet

Casserole dish 4.5 quart (if using oven)

Aluminum Foil

Ingredients

1.5 lbs Ground Turkey (or lean ground beef)

1 Large head green cabbage, chopped

3 cups Barley, cooked (if you don't have a pot-buy the microwave version) (can substitute Brown rice)

3 egg whites

3 cups marinera sauce (or spaghetti sauce)

1 med onion, finely chopped

1 tsp ground cinnamon

1 tsp salt

1 tsp pepper

Directions

(If you don't have an oven, use a crock pot on high for 3-4 hours being careful to add a small amount of water if needed to prevent drying out)

1. Preheat Oven to 350 degrees Fahrenheit

2. If using dry barley (or brown rice) cook using product directions.

3. In a frying pan or electric skillet (whatever you've got) brown the ground turkey and finely chopped onion.

4. Combine turkey, seasonings, barley, and eggs whites and mix well.

5. Use 1 cup of marinera sauce to coat bottom of casserole dish or crock pot.

6. Add 1/2 of cabbage spread evenly over sauce (hey, cabbage heads vary in size, if you feel like the cabbage layer is too thick then use less).

7. Spread the meat mixture over cabbage leaves and coat meat layer with 1 cup of the marinera sauce.

8. Add the other 1/2 of the cabbage leaves and pour the remaining sauce over the top.

9. If baking in oven, cover tightly with foil and bake for 50 min or until cabbage is tender.

Now granted, this makes quite a bit of Unstuffed Cabbage, but it freezes well. Besides, with a dish this packed in fiber and protein and so reasonable in calories, this is a comfort food you can feel good about treating yourself to a second helping!

The Nutritional Info provided is based on barely and ground turkey.

Nutritional Info

12 servings

Per Serving:

Calories 250.6

Total Fat 9.2 g

Saturated Fat 2 . 2 g

Polyunsaturated Fat 2 . 5 g

Monounsaturated Fat 3.4 g

Cholesterol 57.8 mg

Sodium 352 mg

Potassium 644.1 mg

Total Carbohydrate 22 . 7 g

Dietary Fiber 5.0 g

Sugars 0.1 g

Protein 19.9 g

Photo Credit: DoesJE via Flickr Commons

Would Mary Poppins use Splenda?

Part II of a II part series "SWEET!"-a look at artificial sweeteners.

For hundreds of years Sugar enjoyed an unrivaled rule as the king of sweeteners. Yes, plain old Sucrose (table sugar) was the choice for afternoon tea, holiday sugar cookies, and to "help make the medicine go down" if you found yourself in a 1960s Disney film. Since the late 70's, though, there have been emerging rivals to the throne. Nonnutritive sweeteners have been met with both applause and fear. While many hail artificial sweeteners as the dieters best friend, others shout warnings about cancer, cognitive damage, and birth-defects. So who is right? It turns both groups are wrong.

As previously discussed in SWEET! part I, regular artificial sweetener use can contribute to weight gain. In addition, a review of the literature found that there were no peer-reviewed, controlled, published scientific studies that showed disease or defect caused by any of the 5 FDA approved nonnutritive artificial sweeteners when consumed within recommended limits [1].

So here is a brief overview of the FDA approved sweeteners and their ADIs (acceptable dietary intake) [1,2]:

Sucralose- Commonly known as Splenda, this sweetener is made from a modification process of Sucrose and is 600 times sweeter than regular table sugar. Sucralose is very stable under heat which makes it easy to be used in baking. ADI: 5mg/kg per day

Aspartame- Commonly known as Nutra-sweet or Equal. This sweetener is 200 times sweeter than table sugar and is after-taste free. However, Aspartame breaks down under heat and is therefore not recommended for cooking or baking. Also- it is important to note that this sweetener breaks down into two amino acids (phenylalanine, aspartic acid) and should NOT be consumed by individuals with PKU. ADI: 50mg/kg per day

Saccharin- one of the oldest artificial sweeteners, Saccharin has been around since the early 1900s and is commonly known as Sweet-and-low. Saccharin is 300 times sweeter than table sugar, but has a bitter after-taste. ADI: 15mg/kg per day

Acesulfame-K- Commonly known as Sunette and is 200 times sweeter than sugar. This sweetener is stable under heat and does not break down during cooking or baking. ADI: 15mg/kg per day

Neotame- This sweetener is one of the sweetest, a whopping 8000 times sweeter than table sugar. Neotame is not broken down by the body, but it does contain phenylalanine and therefore should not be consumed by individuals with PKU. This sweetener is relatively new and is mostly used in drinks and packaged food items although it is heat stable and can be used for cooking and baking. ADI: 18mg/kg per day.

There are other sweeteners out there called Alcohol sugars, and plenty of different types of natural sugars, but we'll save those for another day and another blog.

Please remember, while FDA artificial sweeteners are safe alternatives to sugar, moderation is key. Too much of anything can be a bad thing!

References:

[1] Herman JR. Dietary Sugars and Alternative Sweeteners. Oklahoma Cooperative Extension Service. T-3175. http://pods.dasnr.okstate.edu/docushare/dsweb/Get/Document-2397/T-3157web.pdf

[2] FDA CEDI Database

Photo credit: Inya via www.sxc.hu

Take-away Thai Rolls

Don't let the hustle and bustle of the school/work day keep you from having a nutritious (and Yummy!) lunch. Wrap-up these delicious Thai Rolls for a healthy and portable option on the run. Make a batch on Sunday and store in the refrigerator for a low stress, pre-made, healthy lunch all week long. With so many different taste-bud tempting combos, it's hard to decide where to start!

Based on recipe by Chef Meg of Sparkpeople.com

Ingredients

3 sheets of rice paper

Basil Sauce

1 Tbsp fat-free mayonnaise (or non-fat yogurt)

1 Tbsp prepared pesto

1/2 Dijion Mustard

Thai Sauce

1 Tbsp fat-free mayonnaise (or non-fat yogurt)

1 Tbsp Thai sauce

Filling

1 cup carrots, shredded

1 cup broccoli slaw or chopped broccoli

2 bell peppers, sliced

1 cup mushrooms, sliced

or any of your favorite fresh veggies

Protein: select one, (Nutritional info is based on chicken)

6 oz chicken breast, sliced

6 oz turkey, sliced

6 oz cheese (mozzarella or string

6 oz tuna, salmon, or halibut

6 oz Tofu

Directions

Make the sauce of your choice by combining the ingredients in the small bowl. Like one sauce better? No problem, just double the recipe for that sauce instead of using both.

Place the rice papers one at a time in a flat dish filled with hot water. Immerse for 5 seconds. Remove from the water and lay flat on a clean kitchen towel (smooth side down). Be careful not to leave the papers in too long or you'll have a gooey mess.

Spread the desired sauce (or sauces) on the rice paper then fill with 1/3 of the veggies and protein. Fold up the bottom of the paper over the filling, then fold in each side. Slowly wrap from the bottom up into an egg-roll shape. Repeat until all three rice papers have been filled. Slice each roll in half and Serve!

Feel free to use your favorite dipping sauce- I love a Spicy Peanut or Sweet Chili sauce (store bought).

Need help with the wrapping? Check out this instructional video: How to wrap a Spring Roll

Nutritional Info:

makes 6 rolls/ 1 roll per serving

Amount Per Serving

Calories: 110.2

Total Fat: 3.9 g

Cholesterol: 18.0 mg

Sodium: 126.0 mg

Total Carbs: 9.7 g

Dietary Fiber: 2.0 g

Protein: 9.1 g

References

Recipe and Photo credit: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=770785

The Sour Side of Sweet

Part I of II part series "SWEET!" - a look at artificial sweetners

In America's current calorie conscious environment, it's easy to reach for a diet soda or that packet of Splenda for your tea and think that you're getting a sweet deal. Calorie-free artificial sweeteners have been gaining speed in the last decade and have worked their way into a huge variety of food sources from sodas to muffins. And while this increase in prevalence may seem like a no-lose situation, sweet taste without those naughty calories, emerging scientific evidence suggest that you may be "gaining" more than you think.

In 2010 the Yale Journal of Biology and Medicine published a review of the contribution of artificial sweeteners to obesity and weight gain titled Gain weight by "going diet" Artificial sweeteners and the neurobiology of sugar cravings. Surprisingly, multiple large-scale research studies have shown that increased consumption of artificial sweeteners is directly correlated to higher body weights and increased BMIs. Trial groups have included many different ages, races, backgrounds, men and women. Across the board- the individuals who consumed artificial sweeteners on a regular basis gain Significantly More Weight than individuals who consumed artificial sweeteners on a limited basis [1].

So why?? Further investigation into how the body responds to artificial sweeteners provides insight. The taste and consumption of sugar increases our bodies' appetite. Harken back to the days of scarce food and limited resources. If our ancestors had stumbled upon a calorie dense food source (like fruit), they would have needed to consume as much as possible. Unfortunately, despite our improved circumstances, our bodies still respond with the same biological response. And while science has been able to rid the sweets of their calories, it hasn't been able to defeat our biological urges. Artificial Sweeteners elicit the same (some times even greater) appetite increasing response as sugar [2].

So while you may not be gaining weight from the sweetener its self - that sweetener is secretly sending the message to your body to eat more at that meal as well as for the rest of the day.

References:

1 - Yang, Q. Gain weight by "going diet" Artificial sweeteners and the neurobiology of sugar cravings. Yale J Biol Med. 2010; 83(2):101-108.

2- Mattes RD, Popkin BM. Nonnutritive sweetener consumption in humans: effects on appetite and food intake and their putative mechanisms. Am J Clin Nutr. 2009;89:1-14.

Photo Credit: Jade Gordon via www.sxc.hu

Mediterranean Cucumber Salad- "It's not just for Shepherds Anymore!"

A long time Mediterranean favorite, this dish explodes with the fresh taste of cucumbers and tomatos. Even the most novice cook can wip up this gourmet salad with little effort and only basic kitchen tools. So make the most of those last summer veggies and show off your inner gourmand- pair this yummy treat with whole grain pitas and surprise your friends with an impromptu picnic in the sun. And don't forget, a local farmers market is a smart and fun way to get the freshest veggies and support your local community!

Mediterranean Cucumber Salad

Tools

mixing bowl

knife

Cutting board (or surface)

Measuring spoons

Ingredients

3 large cucumbers, chopped (peel them if you want to- but you'll be losing fiber, not to mention taste)

4 large tomatoes, seeded and chopped

6 Tbsp Non-Fat Greek Yogurt (or regular non-fat yogurt, or reduced fat mayo)

2 Tbsp shallots, chopped

1 Tbsp Garlic, minced (fresh or pre-minced)

salt and pepper to taste

Directions

Dump all your chopped veggies into a bowl and mix really well with the yogurt, salt, and pepper. Refrigerate at least one hour before serving- but I think it's best if chilled overnight.

Serve with your favorite whole grain crackers, whole grain pitas, or eat alone for a delicious and refreshing end of summer treat!

Nutriton Info:

3 servings

Per Serving:

Calories 92.7

Total Fat 0.7 g

Cholesterol 0.0 mg

Sodium 35.7 mg

Potassium 643.0 mg

Total Carbohydrate 15.8 g

Dietary Fiber 3.3 g

Sugars 2.3 g

Protein 8.0 g

Nutrition information provided by the recipe calculator at www.sparkpeople.com.

**please note- this nutrition information is based on the salad only and does not include any breads or crackers.

Photo Credit: Koos Schwaneberg via www.sxc.hu

Quote- Gill Chesterton From Fraiser

The Truth about Soy

Walk around your local Grocery and it's easy to see that Soy is making huge advancements in both food quality and product diversity. There are soy yogurts, flour, cheese, tofu, milk, beans, snack/workout bars and a multitude of meat replacements like Soy "chicken" nuggets or Soy Salisbury "Steaks". And why not? Soy is a great plant-based protein, packed with vitamins and minerals, fiber, phytochemicals, and provides essential fatty acids. But as the use and availability of soy products has increased, so has Soy based confusion about Breast Cancer, Heart Disease, and Memory. So let's take a moment to sort out some of the facts from the fiction.

Soy and Breast Cancer: One of the major groups of phytochemicals in Soy, Isoflavones, is structurally simliar to Estrogen [1]. This structurally similarity has sparked an explosion of research into the potential protective effects of a diet high in Soy against cancers like Breast Cancer. However, the results have been a mixed bag. Some studies have shown lower rates of Breast Cancer in populations of high Soy consumption, but these results vary depending on the types of Soy products and amounts consumed. Unfortunately, recent research has also implicated Soy in an increase in the Breast Cancer rate for Post Menopausal women [1]. Much more research is needed to pin-down the actual link between Soy and Breast Cancer.

Take Home Message- Both the protective effects and potential risks in Breast Cancer are associated with high levels of Soy product consumption. Stick with the American Dietetic Association recommendation of up to 25 grams of Soy a day for the benefit without potential risks!

Soy and Heart Disease: There has been some controversy in the past about Soy's ability to lower "Bad" Cholesterol (LDL) levels and therefore decrease the risk for Heart Disease. However, earlier this year a Meta-analysis of the Soy/Heart Disease research of the past decade found that in the majority of studies there was a significant decrease in LDL levels when participants consumed 15-30 grams of Soy daily [2].

Take Home Message- Get one of your daily Protein servings from Soy and lower your risk of Heart Disease!

Soy and Memory: There's been a lot of buzz in recent years about Soy causing Memory loss. However, a search of Pubmed returned study after study showing cognitive improvement and memory boost from diets rich in soy, especially in Post Menopausal women and Elderly Men.

Take Home Message- Soy might help you boost your ability to memorize all those Amino Acids and Biochemical Pathways!

One Last Note: Remember, it's better to get your nutrients from real foods; so focus on Soy foods like Tofu and avoid Soy supplements and pills.

References:

1- Nagata C. Factors to consider in the association between soy isoflavone intake and breast cancer risk. J Epidemiol 2010;20(2):83-89.

2- Anderson JW, Bush HM. Soy protein effects on serum lipoproteins: a quality assessment and meta-analysis of randomized, controlled studies. J Am Coll Nutr. 2011;30(2): 79-91

Photo Source: http://www.favoriterecipes.biz/paleorecipes.html

Dorm Room White Chicken Chili

Does the all this rain and that Fall chill in the air have you in the mood for something warm and spicy? All you need to fix this super easy and Super Nutritious Chicken Chili is a crock-pot (4 quart) and a bowl for mixing. Satisfy those comfort food cravings today!

Dorm Room White Chicken Chili

-Anna Lavender

Servings: Approx 8 (1 cup per serving)

Ingredients

2 lb (32oz) boneless skinless chicken breast

1 can (15-16oz) Black Beans (drained and rinsed)

1 can (15-16oz) Northern (white) Beans (undrained)

6 oz Non-fat Greek Yogurt (or light sour cream)

18 grams (2 packets) MCCORMICK White Chili chicken mix

16 fl oz water (or chicken stock for a richer taste)

Directions

Cut the chicken into bite-sized chunks (Don't have a cutting board/knife? No Problem! Buy chicken tenderloins or use drained canned chicken).

Stir all the ingredients together (except the yogurt) and add to the crock-pot

Cook on low all day, or on High for 2-3 hours.

(If cooking all day, you may have to add a little water if the chili thickens too much)

Right before serving, stir in the yogurt

Extras:

Want it less spicy? Use only one packet of MCCORMICK mix

Want it more spicy? Toss in some canned green chili peppers (drained) or salsa

Don't like Black Beans? Use two cans of white beans instead

Want more color? Add a canned of drained chopped tomatos or Drained Corn

Want it creamier? Add more yogurt

Want to dress it up? Sprinkle with a little cheese before serving (But be careful of cheese serving sizes!)

Nutrition Info:

Amount Per Serving: Calories 235.7, Total Fat 1.6 g, Saturated Fat 0.3 g, Polyunsaturated Fat 0.3 g, Monounsaturated Fat 0.2 g, Cholesterol 32.9 mg, Sodium 499.2 mg, Potassium 594.5 mg, Total Carbohydrate 30.3 g, Dietary Fiber 6.9 g, Sugars 1.8 g, Protein 23.5 g

**Nutrition Information based on Chili Recipe as provided, any extras or substitutions will result in different nutritional values. Use the recipe calculator at http://recipes.sparkpeople.com/recipe-calculator.asp to account for value differences.

Made changes that you think takes this chili to the Next Level? Leave a Comment and share your ideas with everyone!

Photo Reference: Karen Winton via www.sxc.hu/