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NEWSLETTER
Spring | 2012
The Gluten Free Diet: Is It Right for You?
“Going gluten free is a growing trend throughout the world. But is the gluten free diet right for you?” Gluten is a protein found in wheat, rye and barley. People who suffer from gluten intolerance have trouble digesting this protein and often fall prey to various symptoms and complications. About one in 133 people suffer from celiac disease; however that the number is likely much higher than reported. Before we understand the benefits
IN THE SPRING
Issue
1 The Gluten Free Diet: Is It Right For You? 2 Gluten Free Foods That Actually Taste Great! 2 Tip of The Season 4 Top 5 Ways to Say Goodbye to Gluten Forever 5 What Foods Have a High Gluten Content 6 FEATURED ARTICLE: New Study That May Treat Gluten Intolerance 7 Gluten-Free Dinner Recipe: Roasted Lemon Chicken 8 Gluten-Free Lunch Recipe: Chicken and Mandarine Spinach Salad 9 Gluten-Free Breakfast Recipe: Breakfast Quiche
of a gluten free diet, let’s answer the question: what is celiac disease or gluten intolerance? Celiac disease and gluten intolerance is an autoimmune disorder that targets the villi of the small intestine making it incapable of absorbing nutrients from the foods we eat. The villi are damaged because they react to and are damaged by even trace amounts of gluten. Malabsorption often occurs in patients suffering from the disease due to poor absorption of nutrients from food. However, each person experiences different symptoms, that is why it is so difficult to diagnose. In order to treat gluten intolerance, gluten needs to be eliminated from the diet. Is the gluten free diet right for you? Even if you don’t suffer from celiac disease or gluten intolerance, there are many benefits to removing gluten from your diet. Adhering to gluten free diet will not only help to relieve gluten intolerance symptoms but can also help you loose weight and treat the thyroid in some individuals who are sensitive to gluten.
Although more research needs to be done, many experts feel that eliminating gluten from your diet can help with weight loss. Obesity is sometimes liked to gluten intolerance and many people find it hard to shed off the extra calories unless they eliminate gluten from their diet. This is due in part to the fact that gluten is in many foods that are high in carbs. The link between increased rates of obesity and the steady rise in the consumption of gluten cannot be ignored. A gluten free diet also helps ease the symptoms of several digestive problems like diarrhea, IBS and bloating. Even non celiac individuals may exhibit intolerance towards gluten; in these cases a gluten free diet is of great help to reduce or eliminate digestive symptoms. Apart from gastric disturbances, a gluten free diet has also been known to minimize arthritis and reduce fatigue in some people. 1 4 Continued on page
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NEWSLETTER
Spring | 2012
Gluten Free Foods
That Actually Taste Great! “Your taste buds no longer have to suffer from bland foods. Most gluten free foods actually taste great!” Gluten free foods have become a staple in nearly every household because gluten intolerance and celiac disease is increasingly common. People often have the wrong impression that gluten free foods do not taste good and continue to eat items that contain gluten, inspite of the health problems and symptoms. The good news is that many gluten free foods don’t taste bad or awful. Look around and you have a wide variety of gluten free dishes to choose from that may surprise you! Because of increasing awareness, scientists have come out with amazing new and improved gluten free ingredients that are not only nutritious but taste great too and are totally safe. So you actually have bountiful options of gluten free foods that taste great. Several leading food companies are also coming up with gluten free foods that actually taste great! Gluten free cake mixes, bread mixes, white bread mix, waffle, pancake mix, etc are readily available and are easy to prepare at
home and taste great. Being gluten free gives you the opportunity to explore more and more food sources and avoid wheat, rye and barley. Before we go on further to explore a variety of gluten free foods, you need to understand that there is no need for you to change your kitchen completely. You simply need to avoid the few basic gluten sources and make your own gluten free recipies. You are the best judge of of how to make mouth watering gluten free recipes for your family.
Continued on page 3
Tip of The Season
Spring is in the air. The sun is getting stronger, the air is fresh and clean and you are ready for change! The warm weather may be drawing you outside and you may be tempted to indulge in some ‘summer’ treats such as eating ice cream or sitting on a patio for a beer. The biggest tip we can offer this spring is be careful about changing the strong habits and routines you have already developed and stick to your gluten free diet!
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NEWSLETTER
Spring | 2012
“Your intolerance to gluten should not stop you from enjoying your favourite foods!� Continued from page 2 The great idea behind creating your own gluten free foods is that these are inexpensive, time saving and can be made easily at home and require little or no expertise. Even children who suffer from gluten intolerance and need something to fill up their tummies can try their hand at cooking and can give themselves a gluten free treat with only a little supervision. Cereal mixes for breads and cakes, gluten free snack bars, spaghetti, pizza that has crust made from rice flour are easily available at your disposal and simple to create. Snack treats that are made from marshmallow and rice are free from gluten. The texture of rice gives the snack bars the right crispy texture, for you to enjoy with each and every bite!!
Glutenolgy - Healthy Recipes for the Gluten Free Warrior. 146 mouth watering recipes to help you easily get started on a gluten free diet. Get your copy today... Click Here!
Even crackers, bread sticks, ice cream cones are all available gluten free online in in your local super market or you can try your hand at making them yourself. Most times, side dishes have gluten in them due to the use of wheat flour or cross contamination; now, even some of those processed foods are now gluten free. You can easily cook your fish, lobsters, meat without having to worry about gluten. Along with rice preparations you can also incorporate polenta, quinoa and millet as your side dishes. Your intolerance to gluten should not stop you from enjoying your favorite bakery items, desserts or various snack items. Your favorite savories are available to you and totally gluten free. Gluten free tasty foods are widely available. Go ahead and give your tongue the best treat it deserves!!! q
More than 7 hours of video from the past years closed door Gluten Free meetings. Topics include: defining gluten sensitivity, healing, hidden gluten, & social acceptance. Get access now... Click Here!
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Spring | 2012
“There are many benefits to going on a gluten free diet but you should always consult your physician before making any drastic changes to your diet.” Continued from page 1 It should be noted that not everyone will benefit from a gluten free diet. Most people can tolerate gluten. Research shows that only about 10 percent of the population would benefit from removing gluten from their diet. Once you have decided to go gluten free, it’s important to strictly adhere to the dietary regime for at least 6 weeks. It’s different in every person, but it will
usually take about 6 weeks to get rid of all of the gluten antibodies. Some people notice a change in just a few days, but it can take months or even years for others. There are many benefits to going on a gluten free diet but you should always consult your physician before making any drastic changes to your diet. q This article was featured online at: www. sheshines.us
Top 5 Ways to Say Goodbye to Gluten Forever! Each issue we want to have some fun! Because Spring is often a time for change we have created the “Top 5 Ways to Say Goodbye to Gluten Forever!” 1. Throw out or move foods that contain gluten: If you have some foods in your pantry, fridge that contain gluten, now is the time to get rid of them. If you live with people who are not intolerant to gluten, designate a shelf on the fridge or storage space that is just for you and is a gluten free section. 2. Go through your cosmetics: Hidden sources of gluten are the number one reason why you may notice unexplained symptoms. Makeup is one of the most common items that may contain gluten and you may be exposing yourself every day before work. If you are unsure if your makeup has gluten, contact the manufacturer for a list of ingredients.
3. Create a Meal Plan: This is probably one of the easiest ways to avoid gluten, especially if you are recently diagnosed. Once you develop a strategy it will become second nature within a few months. 4. Do Your Own Cooking: Even if you aren’t a chef, cooking your own food will help eliminate cross contamination. The other bonus about doing your own cooking is that you know exactly what’s going into your food and can be certain that your ingredients are gluten free. 5. Call Ahead When Eating Out: You may not know, but most restaurants are happy to accomidate their patrons. If you call ahead to a restaurant, most would be happy to let you know what’s in certain dishes. Say Goodbye to Gluten Forever!!! q
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Spring | 2012
What foods have a high Gluten Content?
Understanding the sources rich in gluten will help you manage your gluten intolerance effectively and will also gradually ease you from the discomfort caused by the symptoms. Research has shown that individuals who exhibit intolerance towards gluten experience discomfort upon eating gluten either immediately or couple of hours later. Anything made form wheat, rye and barley should be avoided by individuals suffering from gluten intolerance. Gluten in any form is harmful for celiac disease sufferers!! Look below for a list for sources rich in gluten. The sources that have high amount of gluten have been divided based on the food groups.
“The only way to avoid symptoms is to eliminate anything that contains gluten.” Cereals Breads made from wheat, rye, oat bran contain high amounts of gluten. Cereals, breads, pastas, kamat, malt extract, graham and durum also add to the list. Food products made from semolina and barley are also rich sources of gluten. Individuals need to be watchful about processed food products as these may contain high concentration of gluten in them. Processed foods should not be consumed unless labeled as gluten free. Milk products Milk is definitely is not a source of gluten,
but some milk products do have gluten in them. Milk products or dairy savories contain high amounts of gluten due to malt flavorings. These include chocolate milk, malted milk shakes, hot chocolate and processed cheese. Celiac disease sufferers also need to stay away from ice creams and cones because of their high gluten content. Even some yogurts and puddings contain gluten.
NIDDK has given a list of food sources rich in gluten; these basically include products made from wheat grains such as semolina, durum, self rising flour, plain wheat flour, wheat starch, wheat germ, wheat bran, kamut, spelt, emmer, cracked and hydrolyzed wheat protein. Another rich source of gluten is triticale, which is a cross breed variety of wheat and rye grains.
“Stay away from meat and chicken curries containing bread crumbs, pasta and or flour.”
Apart from these, breaded meats should also to be avoided by individuals intolerant to gluten. Stay way from meat and chicken curries containing bread crumbs, pasta and or flour. Lunch meats are sometimes made with processed vegetable protein that contains gluten; hence it needs to be avoided. In addition to this, meat and chicken dishes with soup and soup bouillon contain high amounts of gluten and hence have to be avoided as well. q
The list for gluten containing foods does not end here. Potato chips, flavored chips, communion wafers, seasoned tortilla chips, rice mixes, gravies, sauces, vegetables dips, imitation crab and brown rice syrup all contain gluten.
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NEWSLETTER
Spring | 2012
New Study That May Treat
Gluten Intolerance A recent study is offering hope to people who suffer from Celiac disease or gluten intolerance! Celiac disease and gluten intolerance is an autoimmune disorder caused due to a reaction to gluten – a protein found in wheat, rye and barley. Gluten is composed of two types of protein namely glutenin and gliadin. The past years have witnessed a constant and steady rise in the number of people falling prey to the disease. Intolerance to gluten adversely affects the small intestine making it incapable of absorbing nutrients from the food; which in turn leads to malabsorption of several essential nutrients namely vitamins, minerals, calcium and folic acid. There are several tests used to determine if you have a gluten allergy. Blood tests or a biopsy can be done for diagnosing this autoimmune disorder. Blood tests include transglutaminase antibody test (not recommended for children below 2 years of age) and deaminated gliadin (IgG and IgA) test. If some kind of abnormality is noticed in the blood tests, then the doctor will recommend biopsy of the small intestine. A biopsy of the small intestine will help determine the extent of damage done to the villi. Along with a biopsy, an upper endoscopy is also recommended to validate the findings. The pathologists are advised to take at least 4 – 8 samples from the duodenum for the biopsy. This is essential because the entire duodenum might not be affected. In addition to this, a second biopsy is also recommended after 6 months
of strictly adhering to a gluten free diet. Researchers have documented that individuals suffering from gluten intolerance often have a small bowel that appears to be normal in the endoscopy. Thus, in such cases it is recommended that at least 5 concurrent screenings should be carried out to get proper results. Once the tests are done and the results appear positive, the doctors then put their patients on a gluten free diet. Currently the only treatment involves removing all possible sources of gluten from the diet. Individuals intolerant to gluten must follow a gluten free diet for their entire life however that is about to change! A recent breakthrough in the medical field has occured! Researchers have developed an enzyme that has shown to degrade the gluten peptides and the proteins. This enzyme is known as prolyl endoprotease and is made from Aspergillus niger. Amazingly the pH of the newly developed enzyme is compatible with the pH of the stomach and is not broken down by the gastric juices. This study was carried out by Dr. C. Mitea of Leiden University Medical Center. Results revealed that when the enzyme was ingested, the gluten proteins could not be detected after 90 minutes and that the enzyme accelerated the digestion of the proteins glutenin and gliadin. Without the enzyme, the gluten proteins were found in the stomach for at least 120 minutes. The study concludes that the enzyme may be considered for advanced clinical trials. Hopefully, people suffering from gluten intolerance can finally be relieved from the symtoms and the sometimes burdensome adherence to a gluten free diet. q
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Spring | 2012
Gluten-Free Dinner
Roasted Lemon
Chicken
Prep Time: 30 minutes Cook Time: 1 hour 15 Minutes Total Time: 1 hour 45 Minutes Serves: 8 Nutritional Information Per Serving: Calories: 405 | Total Fat: 29.2g | Cholesterol: 128mg Ingredients: • 2 teaspoons Italian seasoning • 1/2 teaspoon seasoning salt • 1/2 teaspoon mustard powder • 1 teaspoon garlic powder • 1/2 teaspoon ground black pepper • 1 (3 pound) whole chicken • 2 lemons • 2 tablespoons olive oil Preparation: 1. Preheat oven to 350 degrees F (175 degrees C). 2. In a small mixing bowl, combine the Italian seasoning, seasoning salt, mustard powder, garlic powder and black pepper; set aside. 3. If you have a fresh, unfrozen whole chicken, rinse the chicken thoroughly, and remove the
giblets. If the chicken is frozen, please place it in a dish and allow it to thaw overnight in your fridge before you rinse it. 4. Place chicken in a 9x13 inch baking dish that has been lightly oiled to prevent sticking. Sprinkle 1 1/2 teaspoons of the spice mixture inside the chicken. Rub the remaining mixture on the outside of the chicken.
into a small bowl or cup, and mix with the olive oil. Drizzle this oil/juice mixture over the chicken. 6. Bake in the preheated oven for 1 1/2 hours, or until juices run clear, basting several times with the remaining oil mixture. 7. Serve with your favourite side dish of gluten free rice or fresh vegetables.
5. Squeeze the juice of the 2 lemons
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Spring | 2012
Gluten-Free Lunch Chicken & Mandarine
Spinach Salad Prep Time: 15 minutes Cook Time: 10 Minutes Total Time: 25 minutes Serves: 4 Ingredients: Sweet & Sour Sauce: * ½ cup vegetable oil * 2 tbsp granulated sugar * 2 tbsp white vinegar * 2 tbsp snipped fresh parsley * ¼ tsp salt * Pinch of fresh ground black pepper * 2-3 drops hot sauce Salad: * 6oz- fresh baby spinach * 1 cup sliced celery * ¼ cup thinly sliced green onions * 1-10oz can mandarin orange segments, drained * ¼ cup of raisins * 4 chicken breasts, grilled and cut into 1/4inch strips Preparation: Dressing: 1. In a small bowl, whisk together vinegar, oil, sugar, parsley, salt, pepper, and if you want to and some zip, your favourite gluten free hot sauce. 2. Set the bowl aside to allow the ingredients
to blend together. Salad:
5. Pre-heat lightly oiled pan and grill your chicken strips at medium heat. Cook thuroughly until juices run clear.
3. Most of your prep time will occur when you are slicing and chopping these ingredients. In a salad bowl, toss together spinach, green onions, raisins, celery and mandarin oranges. Set aside.
6. When ready to serve, pour dressing over the salad and toss lightly then top with the grilled chicken strips. Depending on time you may want to let your chicken strips cool before you place them on the salad.
4. Cut the chicken breasts into 1/4 inch strips.
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Spring | 2012
Gluten-Free Breakfast Recipe Breakfast Quiche Prep Time: 20 minutes Cook Time: 55 minutes Total Time: 1 hour 15 minutes Serves: 5 Nutritional Information Per Serving: Calories: 461 | Total Fat: 32.9g | Cholesterol: 186mg Ingredients: * 2 (12 ounce) packages frozen hash brown potatoes * 1/3 cup butter, melted * 1 cup cooked diced ham * 1 cup shredded Monterey Jack cheese * 2 eggs * 1/2 cup heavy whipping cream Preparation: 1. Preheat oven to 425 degrees F (220 degrees C). 2. In a microwave safe bowl, melt butter. 3. Squeeze any excess moisture from the potatoes and combine them with the melted butter or margarine. 4. Press this mixture into the bottom and sides of an ungreased 10 inch pie pan.
5. Bake at 425 degrees F (220 degrees C) for 25 minutes. 6. In a separate small bowl, beat together the eggs and the cream until mixture us smooth. 7. After the potatoes have cooked for around 25 minutes, remove pan from oven and arrange the ham and cheese evenly over the potatoes.
over the ham and cheese. 5. Return pan to oven and bake for 425 degrees F (220 degrees C) for 30 minutes, or until the custard has completely set. 6. Serve and enjoy!
8. Pour egg and cream mixture
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Important Contact Information
Spring | 2012
Major Events From April - June 2012: Dates and times are subject to change. Please check our website for latest information on these events.
For Technical or Customer Support: support@injust10pages.com
April 11, 2012 - Gluten-Free Living (through the Mercer Free School) Ewing Branch of the Mercer County (NJ) Library, 7 - 8 pm
Advertising Opportunities: advertise@injust10pages.com
April 12, 2012 - “Celiac Awareness Dinner” - Michigan Capital Celiac/DH Group Chapter 43 of the Celiac Sprue Association
For Joint Venture: jv@injust10pages.com For Affiliate Inquiries: affiliate@injust10pages.com
Please note that we strive to respond to all inquiries within 48 hours.
April 14, 2012 - Celiac Disease and Gluten Intolerance Education Day and Vendor Fair in Walnut Creek, California April 14-15, 2012 - ” The 2012 Gluten & Allergen Free Expo (The Expo)” - Westin Hotel, Lombard, IL April 19, 2012 - Peirce College Health Fair - 1420 Pine Street, Philadelphia, PA April 21, 2012 - “The Phoenix GlutenFree Expo” - The DoubleTree Resort By Hilton, Paradise Valley-Scottsdale, 5401 N. Scottsdale Road, Scottsdale, AZ April 29 - May 1, 2012 - “The 2011 Gluten Free Cooking Expo and Vendor Fair” - Wyndham Hotel, Lisle, IL
May 17, 2012 -”Whole Foods Market Marlton New Jersey” - 940 Route 73 North Marlton, NJ 08053 May 20, 2012 - “Family Fun Day to benefit the Celiac Disease Center at Columbia University” - Camp Kiwi, 825 Union Valley Road, Carmel, NY 10512 June 6, 2012 - “Gluten-Free Living (through the Mercer Free School)“ Ewing Branch of the Mercer County (NJ) Library, 7 - 8 pm June 8-9, 2012 - “DGVS Spring Conference 2012 ‘Frontiers In Coelialic Disease’” - Berlin, Germany June 16, 2012 - “GIG Annual Event = Health & Wellness Experience of 2012” Doubletree Hotel near Seattle Airport June 12-24, 2012 - “Gluten-Free* Gourmet Weekend in Partnership with the New York City Celiac Disease Meetup Group” - New York, NY
May 2, 2012 - “Gluten-Free Living (through the Mercer Free School)“ Ewing Branch of the Mercer County (NJ) Library, 7 - 8 pm
For More Information on these events, or any other events that haven’t been listed, please visit injust10pages.com