Celiac Disease vs. Wheat Allergy August 31, 2007

In November I attended the XII International Celiac Disease Symposium in NYC.  Dr. Michelle Pietzak was very informative and helpful.    She is an Assistant Professor of Pediatrics at the University Of Southern California Keck School Of Medicine.  She is particularly helpful with children with CD and their diagnosis.   I especially like this page, http://glutenfreemd.com/wheat_allergy.htm, where she talks about the difference between CD, wheat allergies and gluten intolerance and why it is important to know if you have CD. 

As celiac disease/gluten intolerance are becoming more well known, some people are making self-diagnosis of the disease.  Dr. Pietzak gives important information on the subject. 

Spelt August 30, 2007

I get questions about whether spelt contains gluten or not.  Yes, spelt is wheat.  The best information that I have found about spelt is from the Celiac Sprue Association website. 

Celiacs Helping Celiacs

CSA/USA, Inc. P.O. Box 31700 Omaha, NE 68131 E-mail: celiacs@csaceliacs.org

Spelt Info Sheet December 2002: revision 1/2006

“Spelt is a subspecies of wheat. The genus-species of modern bread wheat is simply

‘Triticum aestivum.’ Spelt wheat is a subspecies belonging to, ‘Triticum aestivum speltoides.’ Thus,

there is no basis to say spelt is different from ‘wheat.’ The proteins in spelt are essentially identical

to those in modern bread wheat; only the amounts are slightly different. Protein sequences known

to be toxic to persons with celiac disease have been identified at the gene level in spelt wheat.”

Scott Bean Ph.D., Research Chemist for the USDA-ARS in Manhattan, KS

‘Gluten’ is the inclusive term for a complex mixture of storage proteins found in grains. There are

more than 50 different protein components in hexaploid wheat. When a person with Celiac Disease

becomes exposed to specific amino acid sequences of some storage proteins, the immune system

is stimulated to attack the body. All members of the Triticum family contain the amino acid

sequences.

The two major wheat species used for food production are bread wheat and durum wheat. However,

other triticums were cultivated and consumed historically and are still marketed today. They include

spelt, emmer, and einkorn.

Common Name Scientific Name Genomes

Wheat (bread) Triticum aestivum A B D

Durum (pasta ) wheat Triticum turgidum var durum A B

Spelt Triticum aestivum var spelta AA BB DD

Emmer Triticum turgidum var diccum AA BB

Kamut Triticum turgidum, ssp. turanicum AA BB

A, B and D genomes of cultivated wheat are derived from related wild grass species of the genera

Triticum and Aegilops and therefore encode the related proteins. “Consequently, it is not valid to

expect any cultivated or wild wheat species to be nontoxic to those suffering from celiac disease

despite claims to the contrary.”i

Donald D. Kasarda and Renato D’Ovidio authored an article detailing the subject of spelt in 1999. The

article is “Deduced Amino Acid Sequence of an a-Gliadin Gene from Spelt Wheat Includes Sequences

Active in Celiac Disease” found in Cereal Chemistry, 1999, 76:548-551.

1. The universal recommendation of medical professionals and celiac support organizations is to

eliminate ALL forms of wheat from the diet of people with celiac disease.

2. The members of the Triticum family do not contain the same percentage of the storage

proteins. A reduced level of ‘gluten’ in spelt may not produce any visible symptoms in some

celiac patients, but ingestion of those specific amino acids can still produce damage.

3. The only known treatment for celiac disease is a diet free of wheat, barley, rye, and oats and

their derivatives. Regular medical visits and periodic lab tests help monitor the health of a

person with Celiac Disease.

i Michael N. Marsh, MD, DSc, FRCP, Ed. Celiac Disease Methods and Protocols, 2000. Pp 55-57. Humana Press,

ISBN 0-89603-650-2,

“Spelt Is Wheat”

Sweet Potato-Tortilla Pie August 29, 2007

I recommend this recipe for Sweet Potato-Tortilla Pie.  It is an excellent vegetarian, gluten-free meal.  I’ve always loved the rich taste of roasted sweet potatoes.  This recipe is from the cookbook “Vegetarian Planet” by Didi Emmons.  You can roast the sweet potatoes a little in advance because they need to cool before adding them to the rest of the ingredients.  I served the pie with steamed Swiss Chard and fruit salad, a low-fat meal full of delicious vegetables and fruits.

Sweet Potato-Tortilla Pie

If Mexicans had invented quiche, this is the way they might have made it.  The crust of this pie is made of corn tortillas, and the custard is spiked with cumin, cilantro, and pepper Jack cheese.  The roasted sweet potatoes in the custard provide a comforting, sweet flavor.  I suggest serving this pie with Salsa Verde (on page 29 of cookbook) or a good store-bought salsa.  (Serves 4)

1 large or 2 medium sweet potatoes (about 1 lb.), peeled and cut into ½-inch cubes

2 large garlic cloves, minced

½ teaspoon cumin seeds

1 Tablespoon olive oil

5 corn tortillas

1 ½ cups whole or low-fat milk

3 eggs

4 scallions, cut into ¼-inch lengths

1 teaspoon salt

Fresh-ground black pepper to taste

3 Tablespoons chopped cilantro

1 cup grated pepper Jack cheese (Monterey Jack with chopped jalapenos; about 3 ounces)

• 1. Preheat the oven to 400^o. In a roasting pan, toss the sweet potatoes with the garlic, cumin, and olive oil. Bake the sweet potatoes for 20 minutes, stirring them once during the middle of the baking. Let them cool.
• 2. Butter a 10-inch quiche or cake pan (but not a springform pan). Layer the tortillas so that they cover the entire base and sides of the pan.
• 3. Set the oven to 375^o. In a large bowl, beat together the milk, the eggs, the scallions, the salt and pepper, and 2 tablespoons of the cilantro. When the sweet potato mixture is no longer hot, spoon it evenly onto the tortillas. Then sprinkle the cheese over the sweet potatoes. Pour the beaten custard mixture over all; do not worry if some of the custard runs underneath the tortillas.
• 4. Bake the pie for 40 minutes or until the custard is set (when a knife inserted in the middle comes out clean). Slice the pie, and serve it hot, sprinkled with the remaining cilantro.

About sweet potatoes: 

As a main dish or prepared as a dessert, the sweet potato is a nutritious and economical food. One baked sweet potato (3 1/2 ounce serving) provides over 8,800 IU of vitamin A or about twice the recommended daily allowance, yet it contains only 141 calories making it valuable for the weight watcher. This nutritious vegetable provides 42 percent of the Recommended Daily Allowance (RDA) for vitamin C, 6 percent of the RDA for calcium, 10 percent of the RDA for iron, and 8 percent of the RDA for thiamine for healthy adults. It is low in sodium and is a good source of fiber and other important vitamins and minerals. A complex carbohydrate food source, it provides beta carotene which may be a factor in reducing the risk of certain cancers.

For the most food value, choose sweet potatoes of a deep orange color.

When buying sweet potatoes, select sound, firm roots. Handle them carefully to prevent bruising. Storage in a dry, unrefrigerated bin kept at 55-60 degrees F. is best. DO NOT REFRIGERATE, because temperatures below 55 degrees F. will chill this tropical vegetable giving it a hard core and an undesirable taste when cooked.

Product Review: Bakery on Main granola August 28, 2007

It is hard to find a good gluten free granola.  I have enjoyed this granola from Bakery on Main.  The Apple Raisin Walnut flavor is crunchy and loaded with plump raisins.  It is sweet and sometimes I combine it with Nature’s Path Mesa Sunrise cereal to cut the sweetness.

 I have also enjoyed the Nutty Maple Cranberry flavor from Bakery on Main.  These granolas are full of fruit and nuts.  I didn’t care for the Extreme Fruit and Nut flavor because the fruits are too big.  There are whole dried apricots which seem too big for a granola.  No store in my area carries these granolas yet so I have been ordering them online.  I am trying to get a local store to carry the products. 

Here are the nutrition facts and ingredients for the Apple Walnut flavor:

Gluten free diet and weight management August 27, 2007

What should you look for when choosing gluten free foods?  If you want to lose weight or stabilize your weight, you will need to watch what you eat.  One way that you can do that (I know, we’ve all heard it before) is count your calories.  While gluten free products provide us with more choices and are usually wholesome options, many of the gluten free products that are available are higher in calories and fat than their gluten-containing counterparts. 

Here is an comparison of bagel products: 

	Sara Lee Raisin Cinnamon Bagel	Enjoy Life Raisin Cinnamon Bagel (GF)	Kinnikinnick Foods Tapioca Rice Cinnamon Raisin Bagels
Serving size	1 bagel 104 g	1 bagel 91g	1 bagel 93 g
Calories	290	280	280 (listed as 220 calories on pkg.)
Fat grams	2 grams	6 grams	6 grams
Fat Calories	18 calories – 6% of cal.	54 calories – 19% of cal.	54 calories – 19% of cal.
Carbohydrate grams	58 grams	53 grams	53 g
Carb Calories	232 calories – 80%	212 calories – 76%	212 calories – 76%
Protein grams	10 grams	4 grams	4 grams
Protein Calories	40 calories – 14%	16 calories – 6 %	16 calories – 6 %

You can see that the gluten free products contain over twice the fat calories of a regular bagel.

Here is a comparison of pretzel twists:

	Rold-Gold Pretzel Twists	Ener-G Crisp Pretzels
Serving size	1 oz.	1 oz.
Calories	110	140
Fat grams	1 grams	6 grams
Fat Calories	9 calories – 8% of cal.	54 calories – 39% of cal
Carbohydrate grams	23 grams	21 grams
Carb Calories	92 calories – 84%	84 calories – 60%
Protein grams	2 grams	>1 grams
Protein Calories	8 calories – 7%	2 calories – 1 %

In this case the gluten free pretzels contain 6 times the fat of the gluten containing pretzel. If you choose GF pretzels as a snack be aware that 39% of the calories are from fat and you need to reduce your fat intake for the rest of the food that you eat that day.

Here is a comparison of crackers:

	Nabisco Wheat Thins	Blue Diamond Almond Nut Thins
Serving size	1 oz.	1 oz.
Calories	150	130
Fat grams	6 grams	2.5 grams
Fat Calories	54 calories – 36% of cal.	22.5 calories – 17% of cal.
Carbohydrate grams	21 grams	23 grams
Carb Calories	84 calories – 56%	92 calories – 71%
Protein grams	2 grams	3 grams
Protein Calories	8 calories – 5%	12 calories – 9%

In this case the gluten free crackers are a healthier snack. I’m not picking on any particular producers of fine gluten free products.  You just need to be aware of the fact that your choice may be higher in fat and adjust the rest of your diet accordingly.  Your over all diet should come from: 

fat calories	20%-30% of your calories (including less than 10% from saturated fats)
carbohydrates	50%-70% of your calories
protein	10%-20% of your calories

There are many resources on the internet that will help you figure the calories that you need to consume in order to maintain your weight depending on your activity level.   **Check with your personal physician before changing your diet.

With a little research you should be able to maintain a health weight while eating well on a gluten free diet.  Remember that most of your diet will come from naturally gluten-free fruits, vegetables, whole grains, beans, nuts and seeds, and meat, poultry or fish. 

Bette Hagman’s Carrot Bundt Cake August 26, 2007

This delicious carrot cake is my favorite.  It is full of carrots, coconut, nuts and cranberries, soooo moist that it doesn’t need frosting.  It is a special recipe that I always make for important occasions.  This post is important to me because it is in honor of a very special chef, Bette Hagman.  All celiacs owe her a debt of gratitude for the research she pioneered as she wrote her series of cookbooks.  These are the first cookbooks I read after my celiac diagnosis 3 years ago and Bette helped make everything so clear to me.  This recipe is Carrot Bundt Cake, page 70 of “The Gluten-free Gourmet Makes Dessert”. 

Bette Hagman August 25, 2007

I referred to one of Bette Hagman’s cookbooks yesterday.  I remember when I was first diagnosed and bought her cookbook “The Gluten-Free Gourmet Bakes Bread”.  I was impressed with all of the research she had done.  All of her cookbooks also contain a Foreward which is written by a doctor.  They are all very encouraging and informative.  It is really worth your time to read her story in the cookbook.  Book of Yum is having a blog event in honor of Bette Hagman.  I will definitely be honoring this wonderful baker and forerunner of gluten free cooking.

Gluten Free Nutrition for Sports August 25, 2007

When I started getting stronger, after I got the celiac disease diagnosis and began the gluten free diet, I became more and more active and needed to concentrate on how my nutrition contributed to my strength and endurance.  Often I am on long bike rides or hikes and need to maintain my hydration and calorie intake with products that are packable and easy to use.  Most athletes can use any products that they find palatable but I need to make sure they are gluten free.  Some products contain long lists of ingredients which are mostly mysterious to me.  I began emailing manufacturers and searching for resources. 

Bars:  I like the Pure Fit Nutrition Bar.  It is contains 18 g protein, 6 g fat, 25 g carbs  and 230 calories.  It is good for meal replacement and recovery meals.  I also like the almond raisin Hammer Bar.  It contains 10 g protein, 9 g fat, 25 g. carbs and 220 calories.  Frankly Natural Bakers makes the Gluten-Free Energy Bar.  I like the Tropical flavor.  It is higher in calories (1/2 pkg. is 210 calories, 10 g fat, 25 g carbs and 8 grams protein.  The problem is you usually eat the whole bar which is 420 calories).  It tastes more like a cookie and has dried fruit and is very tasty.  It is good for hikes or snacks.  Another bar I really enjoy is the Prana Bar.  Here are the nutrition facts for the Cashew Almond flavor:  Calories 220, fat 14 g, carb 22 g, protein 5g.  Take note of the calories and fat in the bars, eat with moderation.

Hydration: I like Hammer Heed in the mandarin orange flavor.  It is not too sweet.  Cytomax is also gluten free.

If you want to order something from Hammer Nutrition you can receive 15% off of your first order if you enter my client number 93857.

Good luck with your sports nutrition.  Don’t forget that regular food is best but when you need a substitution is needed the above products can meet your needs. 

Healthy Gluten Free diet August 24, 2007

When I was first diagnosed with celiac disease I immediately focused on what I couldn’t eat.  I started searching for gluten free breads, cereals, pretzels and other snacks.  After some time I began to realize that, while these products can be a part of a healthy diet, they cannot dominate it.  Many gluten free breads and snacks are high in fat.  I have been able to find some reasonable alternatives.  When I make bread I either make my own (I love the Basic Carrot Bread from one of Bette Hagman’s cookbooks, “The Gluten-Free Gourmet Bakes Bread”) or I use a mix from Gluten Evolution. 

I like the Breads from Anna mix.  It is tasty and easy.  I also really like their Pumpkin Bread mix.  It is really a dessert.  It is very moist and delicious.     

The important concept is to eat a well balanced diet including vegetables, fruits, beans, grains and low-fat meats and fish.  Your gluten free bread and snack products play a part but should not dominate your diet. 

Nutrition for Century ride August 23, 2007

I rode in a century ride Saturday, August 18, 2007.  I paid close attention to my intake of calories because in the past on long rides I have shut down mentally and physically after 50 or so miles.  I used Hammer Heed and Hammer Perpetuem mixed with water.  I tried to drink one or more bottles per hour.  I also had a Hammer gel each hour.  I had planned to have 2 gels each hour but it didn’t happen.  When you have to eat a gluten free diet you can’t eat much of what is at the aid stations.  I had to pack my own food.  The strategy worked, though.  I finished the ride feeling great.  It helps me out quite a bit to know that I can have the gluten free Hammer products with no worry.  All of my training was worth it!  I would recommend experimenting with the nutrition in training so that you will not have problems during an event.  For instance, the first time I used Hammer Sustained Energy I think I had too much and got bloated.  You may need to experiment with the amounts – based on your weight and exercise. 

 After the ride:  Too bad, I couldn’t have a beer with the other riders.  I guess I should have brought my own Redbridge beer.  Have you heard about it?  It’s a gluten free sorghum based beer.  There are a few companies making gluten free beer but they aren’t available all over the country and Redbridge is available widely.