Too Funny Not to Share...

Here is a hilarious list of truisms about having Celiac Disease borrowed from the Facebook Group – “You know you have Celiac Disease when...”

YOU KNOW YOU HAVE CELIAC DISEASE...
- If you dont remember what crackers are supposed to taste like.
- If you bring "special" beer to the party, and don't share.
- If you actually have nightmares about reading labels.
- If you compare all of your food to "normal-people-food."
- If you cry when you discover a new way to make gluten-free bread. And call all your relatives.
- If you know that Xantham Gum is not for chewing.
- If you don't lick stamps.
- If you sit on the phone with a pharmacy for an hour to find out what type of starch they use just so that you can take a generic Tylenol and be-rid of your headache.
- If you know that spelt is a distant cousin of wheat, but buckwheat is not related to wheat at all.
- If the construction workers working on the house next door to you can EASILY substitute your bread for one of their bricks.
- If your grandmother INSISTS that you don't have celiac, you're just “suffering from malabsorption”
- If you burst into tears of relief at the sight of the words "gluten free" stamped on the corner of the Nestle hot cocoa mix.
- If you actually KNOW what an anti-TTG and an IGA blood test are.
- If you forget to buy bun, rolls, bread, ect. at the store for all the gluten eaters of you family.
- If you can find "hidden gluten" in food labels in the blink of an eye - if your family couldn't find them if they had a magnifying glass, dictionary, and Ph.D.
- If you've actually suggested cardboard for dinner.
- If you've actually eaten cardboard for dinner.
- If you wept the first time you tried to make gluten free sugar cookies
- If you accept that fact that cardboard probably taste better than gluten free sugar cookies anyway.
- If you have ever made a list of everything you would eat if a magical genie could cure you.
- If you keep this list with you at all times just in case you should come across a magical genie.
- If you have searched for a magical genie.
- If you get a medical exemption out of cooking class because they are baking bread.
- If you've had to give a doctor a crash course in Celiac 101.
- If you weep at picnics, parties, receptions and fast food joints.
- If you weep at breakfast, lunch, and dinner.
- If you've "brown bagged it" to an elegant dinner engagement.
- If a 7 Course Meal is a 1 Course Meal for you. Lettuce.
- If you've installed floor-to-ceiling bookcases in your bathroom.
- If you've ever driven more than 40 miles to buy flour or a cookie.
- If it takes you 4 hours to grocery shop and your eyesight is ruined.
- If you hyperventilate when passing by the bakery counter.
- If you've ever deliberately rammed your cart into a Shredded Wheat display in a fit of rage.
- If you'd gladly pay any price for a pretzel that doesn't taste like sawdust, or bread that doesn't taste like an old shoe.
- If the centerpiece on your dining room table is a bread machine with memorial candles.
- If your bread looks like a moon rock and tastes like dried out Play Doh.
- If your bread weighs more than any moon rock could possibly weigh.
- If one of your primary goals in life is to create "Fake Oreo Cookies".
- If you've disinherited loved ones for putting their knife in your mayo.
- If you've brought a suitcase full of food with you on a cruise.
- If you pace and circle the store three or four times when deciding on a new product, pick it up look at the ingredients, each time. Only to leave without it, figuring why bother.
- If your family thinks you're crazy for not tasting their new chocolate chip cookie recipe, because surely a little nibble couldn't hurt right?
- If your financial portfolio consists of stock in two major toilet paper companies.
- If you are up late at night trying to develop a recipe for pizza without flour, cheese, yeast, tomatoes, beef, garlic and oregano.
- If you can spell transglutaminase and dermatitis herpetiformis.
- If you just discovered how to make flour out of turnips.
- If you show up at the annual church pancake breakfast with a mask and sardine lettuce rollups
- If having solid poop is the highlight of your day.
- If you have actually doodled a new cartoon dog on your notes named "Sprue"
- If you have a sign in your kitchen saying "Gluten free environment"
- If you have actually considered using a gluten-free bagel for a hockey puck
- If you've mastered saying "I actually enjoy MY food" without your face twitching
- If you know all about xanthan gum and its uses.
- If you have ever dreamt about Wonder Bread.
- If you hide the gluten-free cookies when guests come over, so they dont eat them.
- If you read the ingredient label on green tea - plain green tea.
- If you know exactly when Post added barley flavoring back to the Fruity Pebbles and you're ticked.
- If you pay relatives back east exorbitant shipping rates to send you a $12 six pack of Gluten-free beer.
- If you cried when you saw your usually careful husband brushing the crumbs off his hands (from making a gluten-containing sandwich) RIGHT OVER the open utensil drawer
- If you talk about your disease (not the unpleasant parts) so much to your friends and acquaintances that your husband tells you you need to get another hobby
- If you take a list of safe drinks to the bar with you. And actually consult it before you order a drink.
- If you see someone buying rice flour in the bulk section and you just have to ask them if they are gluten intolerant too!
- If it drives you crazy when someone says they completely understand your diet, they did Atkins.
- If people roll their eyes at you when you say "no thank you" to someone's gluten filled dessert
- If you've refused things as "simple" as gum or sucking candies because you don't know if they're safe.
- If you talk about endoscopy's and colonoscopy's like these are normal everyday occurrences that everyone gets nearly every year.
- If you've ever watched your own -scopy, and asked the doc to point out anything cool.

Learning to Live Life As a Celiac

What I’ve experienced so far as a Celiac….

I’ve always hated labels. Especially this one.

I wrote several case studies on Celiac Disease while completing my master’s degree, in which I would always start out by telling the patient what they could eat, rather than focusing on all that they couldn’t.

It is easier said than done. We live in a glutenized world. The risk of cross-contamination is huge. It gets frustrating. It is okay to cry a little. But most of all…feeling better is much worth any sacrifice you have to make.

When I first got diagnosed, I was so thankful that I knew all that I did about Celiac Disease. I cannot imagine getting diagnosed without knowing what to do – so if you have been diagnosed, please feel free to ask as many questions as needed.

The lessons I have learned are that it is much easier to eat at home, simpler is always better, and not everyone understands what living as a Celiac means.

1.Eating at Home: I love to cook – and this is very beneficial when having this disease. Eating out or eating at other people’s houses provides a huge set of challenges. First of all, not everyone understands that cross-contamination is a huge risk when living with this disease. Using the same knife for a food that contains gluten, and then cutting into a gluten free food makes that food no longer safe to eat. Dipping into the peanut butter jar and spreading it onto a piece of wheat bread and then using that same knife to spread peanut butter onto gluten free bread is a big no-no. My husband and I love to try new restaurants every once in a while, but it has been frustrating learning that eating out consists of plain lettuce salads, plain vegetables, and overall, plain tasting foods. There are rare exceptions. We found a gluten free Italian restaurant that makes some pretty great gluten free pastas and pizzas, but still, it was not quite as good as what I can make at home.

2. Simpler is Better: As a nutritionist, I always tell people to try and savor the true tastes of foods and not clutter them with un-needed sauces and dressings. Thankfully, this is very helpful for dealing with Celiac’s. Gluten is pretty much in every sauce or dressing you can think of, unless you make it at home, or are able to find certified gluten free sauces at the store. The plus to this though is that most seasonings are gluten free – exploring different taste combinations with savory herbs and spices is a great way to add flavor boosts to your food.


3. Not every understands what this disease is: Many people think this is just an allergy. Many people think you are just being picky. Many people think that it is just a fad diagnosis. WRONG on all accounts. Celiac Disease is an autoimmune disorder in which the small intestine is damaged when gluten is consumed in any amount. It does produce adverse reactions that appear to be allergic reactions, but what they really are is your body attacking itself while trying to kill the gluten particles. Mine presented with stomach cramps, altered hormones, and acne breakouts like you wouldn’t believe. Not everyone understands what a big deal it is to have Celiac Disease, but as the Celiac patient yourself, you cannot expect them to. It is best to understand this, and to be prepared – bring your own food to gatherings where you know food will be served, explain it to people the best you can, and most of all continue to focus on all the wonderful foods you can eat and rejoice in knowing that your body is healing and recovering!

It is okay to feel sorry for yourself every once in a while, when that piece of delicious looking cake is staring you in the face, or when all of your friends are scarfing down some of your old favorite foods. But then it is important to get over quickly, make your own delicious gluten free food, and join in the fun!

I have been preaching for a long time that what you eat can and does affect your body in so many ways; strange, odd, peculiar ways in which no one would ever expect. Since I have made nutrition my career, I absolutely must practice what I preach. This became real to me in a new way about four weeks ago when I was diagnosed with Celiac Disease. For those of you who may not know Celiac Disease is an inherited autoimmune disease in which gluten – a protein composite of wheat, rye and barley – causes damage to the intestine. This diagnosis requires adherence to a gluten free diet, or more aptly put, a gluten free lifestyle.

Oh the adventures of going gluten free in what I like to call a “GLUTINIZED SOCIETY.”

I have done many case studies on Celiac Disease, have watched many people walk through the diagnosis themselves, and know the exact biochemistry behind how the antibodies are elevated. However, it is a completely different experience when you have to live with the diet yourself.

I am going to begin documenting my journey with this disease. It will not completely overtake my blog, but I do want to open it up as a place of learning for my fellow “Celiacs” who may not know how to properly maintain their health.

As you can see when you look around the blog, I have added a couple interactive pieces to help personalize my blog to your needs. Each month there will be a new poll that addresses particular nutrition issues. Provide an answer each month, and on the first of every month I will create a post that addresses the most popular answer! Also, at the bottom of the page there is a place where you can submit your e-mail address so that you can be notified when a new post has been created. Please take advantage of this so that I can better help my readers with their nutritional needs.

On another personal note, get ready for more frequent and even more in-depth posts because my free time has just been given a major overhaul…I COMPLETED MY MASTER’S THESIS! This is big news for me, and I am excited to move on from the sleepless nights of graduate school.

Packing a Nutritious and Delicious Lunch! Saving Money and Saving Your Health!

Fast, Easy, and Healthy Sack Lunches!

Every morning I have to decide what food is going to provide me with fuel to get through my work day. I start out with a heart healthy breakfast of either a fiber rich cereal or oatmeal, I take my multi-vitamin, I drink my first glass of water, but then I am left with more decisions to make. I must pack my lunch, and somehow have to predict how I will be feeling, what fuel I will be needing, and how exactly what I put into that sack will affect the rest of my day.

For those of you who do not know, I am currently working as a nanny for twin girls who are 21 months old. I love them, but they are a handful. No matter how energized I am feeling in the morning hours, by the afternoon I am exhausted after caring for them and chasing them around. No, it is not a job for the weak! But everyday, around the time of 11:30 I get to sit down with them, and as they eat their well balanced meals, I do my best to get one in to.

My sister, who is also incredibly busy, asked me for ideas today for her lunches, as she regrettably sometimes just does not eat lunch. Sorry sis, but that is a bad idea. It will leave you feeling weak, even more tired, and will ultimately make your body sense that it needs to go into starvation mode, which will make you store more nutrients then what you need and slow down your metabolism.

So here are some fast, easy, and healthy meal ideas to tuck away in your briefcase, backpack, or in my case, “Nanny bag.” (Believe me, you should never have to go through another drive-thru as you will feel quite satisfied by what you can bring from home!)

1. Whole wheat tortilla with humus, cucumbers, sprouts, carrots, tomatoes, and either kidney, black, or garbanzo beans. (Substitute or add any veggies of your liking). The beans will provide you will an excellent source of protein, and this is fiber rich so it will keep you feeling fuller longer.

2. Turkey or chicken breast sandwich on a multi-grain bread, loaded with veggies. Please, skip the mayo. Mustard is a good substitution!

3. Soup! This is great on days when you wake up in the morning and the skies are nothing but grey. I love to keep our pantry loaded with low-sodium, nutrient dense soups. Healthy Choice makes some good options that are not only good for you, but are easy to travel with.

4. Make yourself a TLT: (Cannot take credit for this original idea): Heard of a BLT? Of course you have. Well this is a much healthier option that your heart will thank you for! Tofu, lettuce, and tomato sandwich. Remember, Tofu can be eaten right out of the package, or for a flavor burst, can be baked and seasoned with any herbs and spices of your liking. I love lemon herb tofu!

5. Fruit, yogurt, and granola – you can mix a non-flavored Greek yogurt that will pack in the protein, with a blend of berries, kiwi, pineapple, or really any fruit of your choosing, and top it with a low-fat granola that will surely keep you feeling satisfied throughout the afternoon.
Good side dishes to pack? Fresh fruit, granola bars, whole wheat crackers and cheese, Greek yogurt, celery or carrot sticks. Each week I try to buy one piece of fresh fruit for every lunch. I hate to see food go bad, so this helps me make sure I eat it every day. I also love to make up a big salad on Sundays and then eat off of it for the week. Mix in some beans into that salad and that can be your main dish right there! Avoid heavy dressings…learn to love the true tastes of natural foods without covering them up with artificial ingredients that will weigh not only the food down, but you down too. :)

Of course this is only the beginning of many different healthful lunches that you can pack. Please ask if you would like more ideas! Each suggestion can easily be made gluten free, or can be altered to suit other allergies as well.

Also, I am huge on snacking! Never let yourself go more than three hours without having a snack, or else your body will think it is going into starvation mode, which is not good for weight management or blood sugar control. Try to keep these snacks under 200 calories.
Remember…You can pack such a good lunch that all of your co-workers will be drooling and will be devastated that they opted for the yucky Taco Bell.

An Article On Aspartame (Fake Sweetner)

I borrowed this article from my professor who is a practicing clinical nutritionist in Conneticut. The lure of a calorie free product is almost sometimes too good to pass up, but when you start understanding the chemistry of the product, and understand just how your body responds to the foreign substance, it gets you thinking!


Artificial Sweeteners,
Maybe Not So Sweet & Innocent
By Albert Grazia, M.S.
Clinical Nutritionist

It’s a dieter’s and diabetic’s dream come true, artificially sweetened products they can consume all day without worrying about sugar. Sounds almost too good to be true. As a clinical nutritionist I was skeptical and decided to examine this phenomena closer.
First of all, when you ask most consumers of diet soda to tell you what type of sweetener is added they will simply respond “aspartame.” But if you probe further and ask what’s in aspartame, they will likely shrug they shoulders and once again repeat “aspartame.” Most people are not aware of aspartame’s composition because there are no requirements to list its individual ingredients on food labels.
Aspartame was originally discovered by accident in 1965 by a chemist working for the Searle Company. He was actually testing an ulcer drug when he spilled some chemicals on his hand. Later when he licked his finger to turn a page, he experienced an intensely sweet taste. He was amazed to discover how sweet this substance was when he accidentally tasted it. Searle submitted their own safety studies and obtained FDA approval to market aspartame. They formed the NutraSweet Company, which is now owned by Monsanto. Today, aspartame is widely available and can be found in almost 9,000 food products.
Aspartame’s popularity with dieters comes from the fact that it can sweeten a wide variety of foods without adding any additional calories. Unfortunately, this may not be without a price. Aspartame tastes about 200 to 400 times sweeter than sugar. This creates a problem, because the brain is fooled into believing an abnormally high amount of glucose has entered the bloodstream. In response, the pancreas is stimulated to secrete insulin to lower serum glucose levels. This may cause blood sugar levels to fall below normal leading to a serious condition known as hypoglycemia. The brain’s preferred source of energy is derived from glucose and when blood sugar levels fall too low, the brain panics and sends out food craving messages. This may cause the individual to actually eat more food (usually the wrong foods such as high sugar/high fat). This will sabotage any weight loss intentions.
Aspartame’s three ingredients can be found in any nutrition or biochemistry textbook. It’s 40% aspartic acid, (an amino acid) and 50% phenylalanine, (another amino acid). Both of these amino acids are bound to a molecule of methanol (wood alcohol), which comprises the remaining 10% of this all-natural, artificial sweetener. Since it contains two amino acids, it is not considered a carbohydrate.
Let’s explore the ingredients separately, starting with aspartic acid. This amino acid in free form (unbound) can pass the blood brain barrier and accumulate in the brain. Once there, it has the potential to act as an “excitotoxin” and it can excite or over stimulate neurons.
Excess levels of phenylalanine in the blood can interfere with the brain’s absorption of another amino acid, tryptophan. This in turn can result in lower levels of the neurotransmitter serotonin since tryptophan is required for its production. Decreased serotonin levels in the brain may be associated with depression. In addition, since serotonin is a precursor to the hormone melatonin, sleep disorders may also be a consequence.
One serious caution for the use of aspartame may involve individuals with the genetic disorder known as phenylketonuria (PKU). In this instance, the enzyme required to metabolize phenylalanine is defective and compounds known as phenylketones are produced. This substance accumulates in the blood and may cause brain damage in these individuals.
Once aspartame enters the small intestine, methanol is released and absorbed into the body. Methanol is then metabolized to formaldehyde (embalming fluid) and to formic acid (normally found in the sting of red ants). Due to its low excretion rate, the EPA considers methanol a cumulative poison. They recommend that the consumption of methanol be limited to 7.8 mg per day. It is interesting to note that one 8 ounce serving of a diet beverage contains 14 mg of methanol. Symptoms of methanol toxicity includes vision problems, headaches, dizziness, nausea, gastrointestinal disorders, weakness, behavioral changes and memory loss.
Aspartame has been widely tested on rodents, with no reported deaths attributed to aspartame consumption. However, one possible confounding variable in these safety studies is the fact that rodents have different enzyme systems than humans and are better able to metabolize aspartame. Therefore, it can be concluded that it is perfectly safe to give aspartame to your pet rat.

On a bit more personal note...

As many of you know, I have a lot of experience working with children. A popular children’s book, especially around the potty training age is called “Everybody Poops” by Taro Gomi. (An excellent read by the way). The point of this book is to get children comfortable with the natural process of digestion that constantly occurs in their bodies. I would like to say that any blog I do on digestive issues is for this same reason. Everyone eats, so everyone needs to understand how our bodies’ process the food and nutrients. The biochemical processes that occur in our bodies are complex, and by no means do you need to know the particulars of every single reaction (you can leave that to me, and I will do my best to put it into practical words). What you do need to know is this: Our bodies are “fearfully and wonderfully made” and what we put into them is a determinant of how we respect them. The biggest reason why I decided to go into nutrition is that God laid it on my heart to teach people how to be better stewards of their bodies. It had to start with personal changes. When I was younger, even into my first couple years of college, I was not respecting my body by oftentimes depriving it of the nutrients it needed. When I began to study the complexities of the human body, down to the cellular level, I was hit in the face by the realization that God desires for us to take care of what He has so graciously given us. When we deprive the body of what it needs, or when we stuff it full of everything it does not need, we are in fact belittling the beauty of life. We can never be certain of what is going to happen each and every day…we can do everything right, eat right, exercise, and still end up sick. But ultimately, there is a bigger purpose to owning our health – to serve and worship our magnificent creator. I will continue some posts about digestive issues this week, and I would encourage you to ask me questions if you have them about anything you may be concerned about. You can ask anonymously if you prefer, and then I will address the issue so that the rest of the readers can benefit as well. It is my passion to help you better take care of yourself. I am so appreciative of those of you who are following my blog, and I will do my best to keep it interesting!

GERD: Much more than a funny sounding word.

Heartburn is such a common occurance for so many Americans. One is every 10 Americans has a daily episode of heartburn. For many of those people, the symptoms are chronic, and relief seems so far out of reach. This chronic suffering has been given the title of gastroesophageal reflux disease, or GERD. This disease is of major concern, as 25% to 35% of Americans have been diagnosed (1). If you are one of those people, you know how miserable it can be.

The standard symptoms of this disease are heartburn, regurgitation, and dysphagia (trouble swallowing). Other symptoms may include coughing, chest pain, or even wheezing. Prolonged symptoms cause serious damage to the lungs, and can add many complications to the patient’s health, including increased risk of pheumonia, asthma, or even idiopathic pulmonary fibrosis (1).

The cause of this disease, physiologically speaking, starts with the relaxation of the lower esophageal sphincter. This most commonly occurs in cases of obesity or pregnancy. In other words, when there is a direct increase in body mass, GERD is more of a possibility. “In obese individuals, epidemiologic studies suggest the prevalence of GERD considerably higher than in the non obese population (2). In pregnancy, there is an elevation in progesterone which increases the patient’s risk of developing GERD, as progesterone reduces lower esophageal spincter tone which leads to reflux. Also in pregnancy, morning sickness (vomiting), increased volume of food, changes in sleeping habits, all weaken the esophagus’ function. GERD is typically first treated with medication, but the symptoms can be managed and controlled through diet.

Foods that worsen the symptoms are citrus fruits, chocolate, drinks with caffeine or alcohol, fatty and fried foods, garlic and onions, mint flavorings, spicy foods, as well as tomato based foods (3). First and foremost, avoiding large meals is key. Eat smaller, more frequent meals to avoid added pressure on your digestive system. Certain specific foods can help alleviate symptoms. Apples, such a red delicious apple, can help as well as almonds and drinking an increased amount of water, which will dilute the stomach acid. Chamomile and fennel tea sooths the esophagus. Adding two to three tablespoons of apple cider vinegar to a glass of water can also help prevent GERD symptoms from reoccurring.

Conventional medications used to treat GERD are calcium carbonate, antacid-alginic acid combinations, H2 blockers, and proton pump inhibitors. Before treatment begins, a full dietary and lifestyle patient history needs to be obtained so that treatment can be individualized. Every person is different, and will have different triggers of different symptoms. Not everyone will react positively to every food treatment or to every medical treatment.

1. Kolhstadt, Ingrid. “Food and Nutrients in Disease Management.” Pgs. 159-170. 2. Friedenberg, Frank, et al. “The Association Between Gastroesophageal Reflux Disease and Obsesity” American Journal of Gastroenterology, 2008; 103:2111-2122. 3. http://digestive.niddk.nih.gov/ddiseases/pubs/gerd/