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2/10/15
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Gluten Free
Kerry B Barbera
Gluten Free Presentation ! Celiac Disease and Gluten Sensitivity ! What is gluten? Gluten Free Diet-on handout
! Food & Ingredients allowed and which to avoid ! Places gluten can hide ! Alternative grains & flours
! Labeling ! Nutrition concerns when following a GF diet ! Dinning out, shopping guide, & resources-
handout
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What is Gluten?
What is Gluten? ! Storage proteins-prolamins-in wheat, rye &
barley. ! The prolamins that damage the small
intestine are: ! Gliadin& Glutenin-Wheat ! Seclalin-Rye ! Hordein-Barley
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Celiac disease is an autoimmune disease
that causes the destruction of the villi of the
small intestine in response to ingestion of
gluten the protein found in wheat, rye and
barley. This leads to malabsorption of
nutrients.
Signs and Symptoms ! Signs and symptoms can be wide ranged
because it is an autoimmune disorder that can effect all the other systems in the body.
! Abdominal bloating, heartburn, gas, nausea, vomiting, diarrhea, constipation or both, irritable bowel syndrome, weight loss, however, it can occur in overweight and obese people.
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Clinical Presentations ! Anemia- Iron deficiency anemia is the
most common symptom in adults. ! Vitamin K deficiency –bruising of the skin ! Bone mineral loss or osteoporosis ! Delayed puberty, menstrual irregularities,
infertility in both sexes, & miscarriages ! Dermatitis Herpetiformis-Skin presentation
of celiac disease. Not everyone presents with DH but if you have DH you have CD
Dermatitis Herpetiformis
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Gluten Sensitivity ! Non-automimmune, non-allergic reaction
to gluten that can cause the same symptoms experienced by individuals with CD
! Difference is no intestinal permeability or intestinal damage
! Treatment is the same for both a Gluten Free (GF) diet
Foods to avoid ! Barley ! Bulgur ! Couscous ! Durum ! Einkorn* ! Emmer* ! Farro* ! Kamut* ! Malt, malt extract, malt
flavoring ! Oats (commercial) ! Rye
! Semolina ! Spelt * ! Triticale (hybrid of wheat &
rye) ! Wheat ! Wheat bran ! Wheat starch ! Wheat germ
! * Ancient grains of wheat
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Oats ! Cross contamination of commercial oats
is high. ! Gluten free/pure oats are available from
manufacturers dedicated to growing pure oats.
! Great source of fiber, B-complex vitamins, iron and protein.
Foods that may contain hidden sources of gluten ! Sauces, soy sauce (look for tamari) salad
dressings, marinades ! Soup, soup bases, broth, bouillon cubes ! Meat loaf, meatballs, sausages, hot dogs,
other processed meats or meat substitutes , burgers (beef, chicken, fish), sushi
! Seasoned rice mixes, seasoned potato chips (pringels), corn chips, & other snack foods
! Communion wafers-catholic church will not substitute with GF version other faiths will
! Medications
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Labeling On August 2, 2013, FDA issued a final rule defining “gluten-free” for food labeling, which will help consumers, especially those living with celiac disease, be confident that items labeled “gluten-free” meet a defined standard for gluten content It requires that, in order to use the term "gluten-free" on its label, a food must meet all of the requirements of the definition, including that the food must contain less than 20 parts per million of gluten. The rule also requires foods with the claims “no gluten,” “free of gluten,” and “without gluten” to meet the definition for “gluten-free.” Food manufacturers will have a year after the rule is published to bring their labels into compliance with the new requirements.
Nutrition concerns ! Historically most GF products are made with
white rice flour, corn starch, potato starch & tapioca starch. Which are low in fiber, B vitamins, Iron and protein.
! Limit these products along with the processed GF food products which are usually higher fat, sugar, and calories
! Eat a variety of foods nuts, seeds, & legumes ! Encourage whole grain GF foods whenever
possible like brown rice, quinoa, millet, pure oats, flax meal, & beans.
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Gluten is the major protein foundin some grains. These include allforms of wheat (bulgur, durum,semolina, spelt, farro) as well asbarley and rye. It’s also a commonadditive in many prepared foods,cosmetics, and even medicines.
Even for those with no history ofgluten sensitivity, gluten resists enzymes in thestomach and intestines and comes out the otherend virtually undigested. By the time glutenreaches your intestines, it’s already causing avariety of problems, even if you’ve never beendiagnosed with gluten sensitivity.
The eating plan featured in The Gluten-FreeEdge is equally beneficial for the gluten sensitiveand non-sensitive alike. The high-intensityperformance edge you’ll enjoy is more thanenough reason to give The Gluten-Free Edge atry.
It’s an edge you never even knew you had. It’s an edge so powerful that it willboost your performance, giving you a new level of stamina and quicker recovery.
Discover the performance-boosting secret of pro and eliteathletes! We call them superathletes … athletes who hail from the top ranks ofvirtually every sport — from triathlon to cycling, swimming to running, basketballto skiing — who are taking advantage of a “secret edge” in their training regimen.
It’s not a new exercise fad or a killer cardio drill.
It’s not a supplement or body enhancer.
It’s a high-octane way of eating so powerful that it helps your body maximizeenergy output while minimizing inflammation, sluggishness, and digestiveconcerns.
Many people think gluten-free diets are only for celiac sufferers andthe gluten sensitive. Not true! Breakthrough science in TheGluten-Free Edge sheds new light on the positive impact a gluten-free diet has on nearly everyone who tries it — even those whohave never had a reaction to gluten before.
Even non–gluten-sensitive elite athletes are takingadvantage of this secret edge! The Gluten-Free Edge is packedwith real-life stories of pro and elite athletes who have found theiredge with a gluten-free diet. These athletes love the energy,stamina, and high-performance boost they get from eating glutenfree — even if they’ve never experienced gluten-related symptoms.
Elite endurance athletes push their bodies to extremes on a daily basis. Thisintense training makes them more susceptible to the effects of gluten in their diet.For many of these athletes, the eating plan found in The Gluten-Free Edge is theideal way to offset the damaging effects of high-stress training and maxed-outenergy. Try The Gluten-Free Edge for yourself and feel the positive effectsfirsthand.
Competitive edge? ! U.S. distance runner Amy Yoder Begley is on a GF
diet because she has celiac disease; Saints quarterback Drew Brees and tennis player, Novak Djokovic, because they are both gluten sensitive.
! The medical community is still not sure why some athletes feel a boost after eliminating gluten, but it may be because of gluten's extended stay in the digestive tract: Blood gets diverted to the stomach to assist in the digestion of gluten, thereby diminishing the supply for energy and athlete’s performance.
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Is gluten making you fat? Study in the Journal of Cereal Science found, “Based on the available evidence, we conclude that whole-wheat consumption cannot be linked to increased prevalence of obesity in the general population.”
Resources ! Celiac Disease Foundation
www.celiac.org ! Canadian Celiac Association
www.celiac.ca
! Living Without Magazine www.livingwithout.com
! The Fresh 20 www.thefresh20.com
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GLUTEN FREE Spring
MENU
MONDAY M SCALLION MEATBALLS
Brown Rice & Snow Peas
TUESDAY N PESTO CRUSTED MAHI MAHI Roasted Potatoes & Broccoli
WEDNESDAY O ASIAN NACHOS
THURSDAY P
LAMB BURGERS Pesto Potato Salad
FRIDAY Q
BROCCOLI FRITATTAS Arugula Salad
PREP GUIDE MEAL #1
x 2”piece of fresh ginger grated to yield 1 Tablespoon x 2 cups cooked brown rice *see recipe below
MEAL #2
x Make arugula pesto * see Meal #2 for recipe x Blanch broccoli florets* see recipe below
MEAL #3
x Cut vegetables: o 1 carrot, shredded o 1 red bell pepper, sliced thin o 3 scallions, sliced thin o ½ pound snow peas, sliced
MEAL #4
x Cut vegetables: o 4 scallions, chopped (2 for burger, 2 for potato salad) o 1 red bell pepper, diced o 2 carrots, shredded
MEAL #5
x Make pantry dressing x Cut vegetables:
o 2 scallion, chopped o 1 red bell pepper, chopped
Brown Rice (for Meal #1) 1 cup brown rice 2 cups water or gluten free broth ½ teaspoon salt Pour all ingredients into a medium stockpot. Bring to a boil, cover, and reduce heat to low simmering for 30-35 minutes until liquid has absorbed. Remove from heat and steam for an additional 5 minutes; makes 2 cups. To Blanch Broccoli (for Meals #2 & #5) 1½ pounds broccoli florets Heat a large pot of water to boiling. Add broccoli and cook 2-3 minutes. Drain and immediately place broccoli into a bowl of ice water. Drain when cool, divide in half, and refrigerate until dinner night.
GLUTEN'FREE!!Spring
Shopping'List
Recipe'# Meat'/'Seafood Quan=ty Notes Est'Cost
1,3 ground!turkey 2!pounds 10
2 mahi!mahi!fillets 1!pound 14
4 ground!lamb 1!pound 10
Recipe'# Vegetables'&'Fruit Quan=ty Notes Est'Cost
2,5 broccoli!florets 1?1/2!pounds 3
1,4,5 Asian!pear 3 3
1,3,4,5 scallions 2!bunches 2
1 fresh!ginger 2"!piece 1
1,3 snow!peas 1?1/2!pounds 3
2,4 new!potatoes 2!pounds 3
2,5 fresh!basil 1!bunch 1.5
2,5 arugula! 8!ounces 4
3,4 carrot 3 1
3,4,5 red!bell!pepper 3 3
3,4 cilantro 1/2!bunch 1.5
Recipe'# Dairy Quan=ty Notes Est'Cost
1,5 egg 7 3
3,5 low!fat!mozzarella!cheese 1?1/2!cups 4.5
Recipe'# Bakery/Misc Quan=ty Notes Est'Cost1 rice!wine!vinegar 3!Tablespoons 12,3,5 cashews 1/2!cup 23 corn!torKllas 8 2
Fresh!20!Grocery!Est 72.5Cost!Per!Dinner 14.5Cost!Per!Serving 3.625
!!Pantry'Essen=als Quan=ty Pantry'Essen=als Quan=tyolive!oil 1/2!cup
grapeseed!oil 1!Tablespoon herbes!de!provence
balsamic!vinegar 1!teaspoon
white!wine!vinegar raw!honey!or!100%!maple!syrup 3!Tablespoons
chicken!or!veggie!broth:!low!sodium,!gluten!free gluten!free!organic!tomato!paste
garlic 12!cloves gluten!free!Dijon!mustard
kosher!salt 2?1/4!teaspoons gluten!free!soy!sauce!or!Bragg!liquid!aminos 3!Tablespoons
black!pepper 1!teaspoon!
cayenne!pepper long!grain!brown!rice 1!cup
paprika 1!teaspoon
Find!PANTRY!DRESSINGS!at!www.thefresh20.com/pantrydressings
can!sub!another!variety!if!Asian!not!available
need!15!scallions!total
need!6!Tablespoons!chopped
large,!organic
PANT
RY'STA
PLES
(1)!Scallion!Meatballs!(2)!Pesto!Crusted!Mahi!Mahi!(3)!Asian!Nachos!(4)!Lamb!Burgers!(5)!Broccoli!Fri`atas
gluten!free!pasta
gluten!free!all?purpose!flour
dried!oregano
ground!cumin
shredded
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Recap-Quiz Does BREAD have gluten in it?
What about these beautiful apples?
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Do eggs have gluten?
Does fish have gluten in it?
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Does pasta contain gluten?
What about soy sauce?
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Salad dressing?
BEER?
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Does quinoa contain gluten?
Does rice contain gluten?
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Is there gluten in almonds?
Last one: FRENCH FRIES. Do they have gluten?
