Teff Polenta – Wonderful! September 30, 2007

This Teff Polenta made a delicious meal.  It smells so good while it is cooking you won’t be able to stand it.  I added some fresh parmesan cheese after it sat for the 30 minutes (to set up) and put it under the broiler to melt the cheese.  I served it with some steamed vegetables.  I would also be a good side dish with some kind of meat and is good as a leftover with veggies and pasta sauce. 

Teff is unlike some grains, it really gets thick as it cooks.  You need to watch this as it cooks as it thickens quickly once the water is absorbed. 

Easy, full of protein and iron, naturally gluten-free, low in fat and just plain wonderful, I recommend this dish if you love good food.

 

Gluten-free Tortillas September 29, 2007

Sometimes you may get tired of corn tortillas and they may not fit with your meal.  The Woman’s Tortilla by French Meadow Bakery is a good alternative. 

They taste good but I think you need to warm them up so they may not be practical for a meal you want to take with you. When I didn’t warm the tortilla it was a little soggy.

I warmed the tortilla in a pan and wrapped it around some leftover Lentil-Rice Tostados. It made a good lunch. The nutrition breakdown is good but note that one tortilla has 200 calories and 12 grams fat (only 1 gram saturated). That tortilla also contains 10 grams protein and 11 grams carbs and will keep you nourished. 

By the way, men should enjoy them, too.

Lentil-Rice Tostados is a vegetarian and gluten-free healthy meal September 28, 2007

I have been making this dish for years.  It is vegetarian and gluten-free and provides protein, vitamins, carbs and fiber.  A very easy and healthy meal to keep you going through all of your activities. 

I found this recipe for Lentil-Rice Tostados in a book from the Fit-or-Fat System by Covert Bailey called “Target Recipes”  by Covert Bailey and Lea Bishop. 

When I made the tostados the other night I had tons of cherry tomatoes from my backyard so I roasted them and added them on the top of the tostados.  It was delicious.  I also add some salsa and sometimes low-fat sour cream instead of the plain yogurt.  You can add the condiments you like, you know what goes on tostados. 

Sweet Potato Minestrone is colorful, hearty September 25, 2007

I just love the bright colors in this delicious soup.  It is fall and soups are in!  Sweet Potato Minestrone is packed with vitamins and anti-oxidants.  Try it with rice or gluten-free pasta and some gluten-free bread or cornbread.  This soup will fill you up after a fall day in the outdoors!

I found this recipe in an old Cooking Light magazine.

Psychology of Celiac Disease September 24, 2007

Psychology of Celiac Disease

I am doing research on the psychology of celiac disease.  I see two areas of concern for adults diagnosed after suffering for a long period of time.  One concern is not sticking to the diet.  Personally, I am not even tempted to eat a gluten-containing food because I was so sick before going on the gluten free diet and now I am trying to have a healthy, strong body.  I have found cases of people who do, though.  Some actually eat gluten to keep their weight down as they are afraid to gain weight as their intestines heal and they absorb nutrition and calories. 

Another concern I have is the feeling of never being full, never getting enough nutrition.  We were essentially starving when our intestines were compromised. I ate all the time and yet was always hungry.  It is hard to get that feeling out of your brain even though you are now recovered through a completely gluten free diet.  The concern is that the celiac patient will overeat to compensate for the hunger that they have experienced.

From personal experience I feel that the celiac disease patient can go on to be as active as they want to be and certainly compete to the extent that their training and abilities allow them.

If readers have any thoughts or experiences on the subject I would love to hear them.

Quick and Easy Meal, Tex-Mex Bean Frittata September 19, 2007

       

 Sometimes I like to make an elaborate meal and I enjoy the planning and preparation.  At other times I like to make something easy and quick because I’m busy but I still want a healthy, nutritious and delicious meal.  Here is another dish that works for those busy days.  I usually have on-hand canned diced chiles, black beans and eggs.  Check out this recipe for Tex-Mex Bean Frittata.  I found it in Cooking Light magazine many years ago and it’s been a favorite since then.

I served the frittata the other night with fresh corn cobs and some sliced tomatoes with oil and vinegar dressing.  Simple, gluten-free and healthy!

Teff, a gluten-free grain September 18, 2007

I am intrigued about this grain, teff.  It is a grain which is originally from Abyssinia and it is said that the Ethiopian runners owe their endurance to teff, which is part of their native diet.  I have discovered that teff is a tiny grain similar in size to amaranth.  The grain is so small that you eat the germ and the bran so it can’t be refined – which would lessen it’s nutritional value.  An eight-ounce serving of teff provides 32 percent of the RDA for calcium and 80 percent for iron!  (Source: Whole Life Times article by Leslie Cerier.) 

I have discovered that teff is grown right here in Idaho.  The owner of The Teff Company worked with farmers in Ethiopia in the 1970′s.  When he returned to Idaho he realized that their are similarities in the geology and climates of Ethiopia and Idaho and he began growing teff.  I bought some ivory teff grain.  This is what it looks like: 

 

The first recipe I tried was a Moroccan Chicken Stew that I found on the Bob’s Red Mill website.  This turned out to taste very good.  The teff made the stew nice and thick without adding flour or cornstarch.  When I make it again I will cut the amount of chicken in half and add some more tomatoes and some cauliflower.  I also cut the chicken into small pieces.  This stew is low in fat and hign in healthy carbs, a very good meal for an endurance athlete. 

Easy and quick dinner – Chile Relleno Casserole September 15, 2007

Easy and quick!  Sometimes I want to make a dinner that is both but it has to be tasty, too.  I make sure I always have the ingredients on hand to make Chile Relleno Casserole, which fits all 3 criteria.  Yesterday I spent all afternoon mountain biking so I made my favorite easy dinner.

I made the Chile Relleno Casserole before being diagnosed with Celiac Disease and wanted to adapt it so that it was gluten free.  I have used various flours and flour mixes and found that the Tom Sawyer All Purpose Flour works best for this recipe.  I like this flour mix; I can use it in place of wheat flour in any recipe.  And it is easy – already mixed and ready to go.  I found this flour when I was in NYC in November 2006 for the International Celiac Symposium hosted by Columbia University.

 

Chile Relleno Casserole can be adapted to make it have less fat.  I use fat-reduced cheese and not as much as called for in the recipe.  I also use skim milk.  Sometimes I omit one or two egg yolks.  Combined with rice, tortilla chips, beans and/or salsa it is a filling easy dinner that would be a great carbo-loader before or after a competition or workout.  I usually start some brown rice cooking just before I start the casserole and it’s all done at the same time.

Celiac Disease in an Elite Collegiate Volleyball Athlete September 13, 2007

I am particularly interested in the athletic performance of people who have been diagnosed with celiac disease, because I am trying to maintain an athletic lifestyle while on a gluten free diet.  I found a case study (from the Journal of Athletic Training) of a collegiate athlete who was ultimately diagnosed with celiac disease.  She was first thought to have an eating disorder such as anorexia.  After being referred to a gastroenterologist she was found to have celiac disease.  With treatment it is reported: 

The patient was prescribed a gluten-free diet (GFD), which excludes all wheat-based products, and nutritional counseling. Symptoms subsided with these immediate alterations to her diet. The athlete was unable to return to volleyball practice immediately, but as she gained command of her diet to meet the demands of her daily activities and her athletic participation, she returned to play. As the GFD was implemented, the athlete completed her sophomore season and continues to participate without limitation. Her coaches and teammates reported that her athletic performance improved and even exceeded that of her pre-illness status.

It is interesting to me that her performance improved and even exceeded that of her pre-illness status.  It tells me that you can improve your athletic performance while on a gluten free diet.

This article states that celiac disease is present on one of every 200-400 individuals.  I thought it was more like one in 100.  Whichever is true, it would be present in athletes in the same proportions.  The article reports on the challenges of athletes with celiac disease to meet their nutritional needs through their gluten free diet:

Challenges of Athletes With Celiac Disease
Many demands are placed on today’s collegiate athlete. Stresses imposed by full or partial scholarships, academics, social life, physical demands of the sport, and the challenges of living away from home affect every aspect of the collegiate athlete’s daily life. Daily stresses place an even greater emphasis on nutrition and dietary concerns; however, only 32% of young athletic adults (22 to 29 years old) have reported they are nutritionally conscious and make healthy selections in their diet choices.14 According to the American Academy of Sports Medicine, the American Dietetics Association, and the Dieticians of Canada,15 at times of high-intensity exercise, energy intake must meet or exceed energy output. A low-energy diet can cause fatigue, loss of muscle mass, menstrual irregularities, loss of bone density, and increased risk of injury or illness.
Compared with nonathletes, female athletes tend to take energy primarily from carbohydrates and less so from lipid sources.16 Carbohydrates are an important source of energy, especially during exercise. The recommended intake of carbohydrates is 6 to 10 g/kg of body weight, but energy output, sport, sex, and climate can affect these recommendations.15 Breads, pasta, cereal, rice, and fruit are the common diet choices linked to carbohydrates, but those diagnosed as having celiac disease are unable to eat these wheat-based items. Several simple alternatives include vegetables, milk, and yogurt.17 Table 2 reflects appropriate gluten-free dieting, providing common carbohydrate sources and their gluten-free alternatives. A GFD becomes slightly more complicated and eliminates the ingestion of wheat, barley, and rye, all of which are carbohydrate-rich and gluten-rich sources. Typical carbohydrate substitutions within a GFD are rice, corn, flax, quinoa, tapioca, potato, amaranth, nuts, and beans.5 The challenge of a GFD for the average person is significant, and most dietitians recommend at least 4 consultations with a nutritionist.2 The most important consultation involves identifying commonly consumed gluten-containing foods within the patient’s diet and finding suitable alternatives. Patients must maintain the GFD for their entire life to avoid recurrence or exacerbation of the disease. 

Table 2
Suggested Alternatives to Gluten-Rich Foods*

Effective treatment of celiac disease in an elite athlete depends on a successful transition to a GFD while sustaining a high-energy output. Optimal athletic performance reflects dedication and self-control while maintaining a GFD and continuing to provide the body with sufficient carbohydrate alternatives for energy.

Uniqueness of Our Case
Certified athletic trainers and other health care professionals should be aware that the occurrence of celiac disease is higher than once thought. Clearly, the potential exists for athletes to have celiac disease and for its signs and symptoms to be confused with other conditions. In our case, we were initially unable to identify the signs of celiac disease because we suspected a possible eating disorder. This case of celiac disease was unique because of the presentation and the role the certified athletic trainers played in tailoring the treatment to meet the athlete’s needs. Daily adaptations were necessary, and the recommendations made by the physician, the nutritionist, and the certified athletic trainer aided in the athlete’s return to elite athletic activity. Referral is indicated when the athlete’s care extends beyond the playing field and when the athlete’s activities of daily living are affected by the signs and symptoms. Guidance in a life-changing treatment is required and should come directly from those health care professionals closely associated with the athlete’s daily care. Certified athletic trainers are the health care professionals closest to the athlete and, because of this relationship, we are ideal and educated counselors to our athletes.

It is possible to excel at athletics while on a gluten free diet.  You will need to become knowledgeable about nutrition but you will be rewarded with a strong body and sharp mind.  Good Luck!

Celiac Disease and Sports September 11, 2007

I was looking on the celiac.com forums regarding sports and fitness.  “Sandylulu” wondered if celiac disease is triggered by exercise.  This is a very interesting question and I tend to agree with some of the answers – during strenuous exercise while you are malnourished your body cannot handle the exertion.  I was diagnosed after I had begun bicycle training.  I was seeing stars and feeling faint while biking and, finally, all day long.  I discovered that I was severely anemic.  We eventually discovered that the anemia was due to celiac disease.  I feel that exercise saved my life because if I hadn’t been pushing myself and having such serious problems, I may never have been diagnosed with celiac disease.  The exercise didn’t cause the celiac disease but it brought it to my attention – to be sure! 

After 3 years on a gluten free diet I’m working to get strong again and I’m doing pretty well.  Now my problem is that I’m 50 years old and it’s harder to push myself!