Gluten Free Diet, Is it for you?

     Gluten free diets have become a recent diet trend among celebrities and people alike. With the increasing popularity and availability of gluten free foods I have gotten a lot of questions about the diet like " Should I be following a gluten free diet?" and "Are gluten free foods healthier?".  The answer to both if these questions is not necessarily and here is why....
          People who should be following a gluten free diet have been diagnosed with celiac disease or have a gluten sensitivity. Celiac disease is an autoimmune condition in which you have an immune reaction to gluten, a protein found in food products containing wheat, barley and rye. This immune reaction causes damage to the lining of the small intestines preventing the absorption of essential nutrients which could lead to malnutrition. Symptoms usually include abdominal cramping, bloating, diarrhea, unexplained weight loss, and anemia. If you have any of these symptoms, I recommend seeing your primary physician for further evaluation. Diagnosing celiac disease includes a series of lab tests and possibly a biopsy of the intestines. If diagnosed, treatment includes strict lifelong adherence to a gluten free diet. People who have suffered symptoms related to celiac disease often see immediate relief after starting on a gluten free diet.
           Gluten free grains like rice, potatoes, corn, quinoa, sorghum, buckwheat, and amaranth are just as healthy as gluten containing grains, if incorporated into a well balanced diet. So, if you don't have an intolerance, you should have to restrict it from your diet!
     The take home message is, if you have celiac disease or a gluten sensitivity following a gluten free diet is necessary for health, but if not you should be following a well balanced diet containing gluten and non-gluten containing grains!

For more information on Celiac Disease and Gluten Free Diet please visit www.celiac.org

       For those of you who have to follow a gluten free diet, check out this recipe for delicious gluten-free chocolate chip cookies!

Gluten-Free Whole Grain

Chocolate Chip Cookie Recipe

Ingredients:

·         1 ½ cups Pamela’s Gluten Free Baking and Pancake Mix

·         1/2 cup room temperature unsalted butter

·         ½ cup brown sugar

·         1 large egg

·         1 teaspoon vanilla extract

·         1 1/2 cups semi-sweet chocolate chips

Preparation:

      1.    Preheat oven to 350 degrees F

      2.    Line 2 large ungreased baking sheets with parchment paper.

      3.    Place room temperature butter, brown sugar in mixing bowl. Beat on high until the mixture is light and fluffy. Add egg and vanilla and beat until combined.

      4.    Add the gluten-free flour mixture to the butter mixture and beat on low until combined.

5.    Add chocolate chips and beat just until blended.

6.    Use a 1 tablespoon cookie scoop or tablespoon to dropcookie dough on prepared baking sheets. Space cookies 1 1/2-inches apart. Bake in preheated oven for 8 to 10 minutes.

"What's on your plate?"

 In an effort to increase awareness of choosing nutritious food and eating well balanced meals, USDA partners have named today "What's on your Plate?" Day. USDA's MyPlate Symbol, seen below, highlights the messages from the latest 2010 Dietary Guidelines for Americans.

1. Make half your plate fruits and vegetables.
                -For Breakfast: Add fruit to your cereal.
           -Lunch: Have a main dish salad with vegetables and fruit.
            -Dinner: Plan your meal around a vegetable. Like vegetable lasagna.

2. Make at least half your grains whole.
           - Choose wheat bread, brown rice, whole wheat pastas, oatmeal, and whole wheat flour instead of refined grains.

3. Switch to fat free or low fat milk.
           - Choose skim or 1% milk, low fat or non-fat yogurt, and reduced fat cheeses.
           - Use yogurt in place of mayo or sour cream.

4. Vary your protein sources.
           - Plan 2 meals a week around fish, and at least one meal a week around a non-meat protein source like beans.

5. Cut back on sodium and empty calories from solid fats and added sugars.
           -Avoid drinking beverages with added sugars
           -Look for "reduced sodium" or "less sodium" canned foods. Avoid adding salt to foods. Limit processed foods like breads, crackers, cookies, and other snack foods.

6. Enjoy your food but eat less.
            -Watch your portions! Use smaller plates, bowls, and utensils.
            -Eat slowly and pay attention to your hunger and fullness cues.


Visit Choosemyplate.gov and eatright.org/nnm for more information and recipes.