I was recently asked to write an article for HealthUpdate on celiac disease. I do not have celiac disease, but am gluten intolerant and work with many clients who do have celiac disease. Over the past several years celiac has been on the rise. The only positive side is that mainstream companies, grocery stores and even programs (such as Dr. Oz) are bringing a higher level of awareness and ease to the disease.  

Celiac disease is a life-long genetic autoimmune digestive disease that affects adults and children. It is triggered by the ingestion of gluten, a type of protein found in wheat, barley, rye and other derivatives. For people who have celiac disease, gluten creates an immune system reaction that causes damage to the villi of the small intestine. When this reaction happens the body cannot absorb nutrients properly, which can lead to a host of symptoms ranging from headaches, diarrhea, acid reflux, lactose intolerance, and abdominal pain and bloating to more significant signs of malnourishment manifested as weight loss, anemia, assorted autoimmune disorders, depression, joint pain and other malignancies. Damage can be done to the small bowel when there are no symptoms.

According to the National Foundation for Celiac Awareness (www.celiaccentral.org), 1 out of 133 people have celiac disease and nearly 3 million Americans are affected. Unfortunately 95% are undiagnosed. While there is no cure for celiac disease, it can be treated by following a gluten-free diet. Most people’s health is restored once they completely eliminate gluten from their diet.

Certain grains are allowed on a gluten-free diet and certain grains must be avoided.

Grains allowed*: Corn, rice, soy, potato, tapioca, beans, garfava, sorghum, quinoa, millet, buckwheat, teff, amaranth, arrowroot, montina, flax and nut flours.

Grains not allowed*: Wheat (Einkorn, Durum, Faro, Graham, Kamut, Semolina, Spelt), rye, Barley and Triticale

Foods/products that may contain gluten*:
Beers, ales, lager
Breading & coating mixes
Brown rice syrup
Communion wafers
Croutons
Dressings
Drugs & over the counter medications
Energy bars
Flour & cereals
Herbal supplements
Imitation bacon
Imitation seafood
Marinades
Nutritional supplements
Pastas
Processed luncheon meats
Sauces, gravies
Self-basting poultry
Soy sauce
Soup bases
StuffingThickeners
Vitamins & mineral supplements

*Courtesy of Living Without Magazine.

Helpful tips:·

• Wheat free is not the same thing as gluten free.
• Don’t start a gluten-free diet before getting tested for the antibodies to gluten because it will affect your test results.
• Antibody tests are followed up by an endoscopy and biopsy.
• When in doubt about an ingredient, leave it out.
• When dining out always inform your server about gluten allergy before ordering.

Over the years I have been invited to universities and corporations to discuss how foods affect our moods, either positively or negatively. Just last week I was interviewed on Feel Great Cafe radio show (http://www.blogtalkradio.com/coachsteve/2009/12/02/feel-great-cafe). Most people do not think to look at their diets as a source of their moods. It is really important to look at the foods and drinks you consume to see if they are helping or actually hindering your mood.

Ever notice after a big meal you are ready for a nap? Or after eating a high sugar candy your energy drops drastically after about 45-75 minutes? The foods we eat can either help us feel better or worse. We know there are many anti-depressants out there by pill but not by nutrition. We are now getting into the shortest days of the year and a lot of people suffer from Seasonal Affective Disorder or SAD because of the lack of sunlight. There are foods and supplements we can take to counteract the affects, such as at least 1000mg of vitamin D, Besides natural sunlight, which is difficult to enjoy in the winter if you live in the northeast, beef liver, milk, egg yolks and fatty fish such as wild salmon and sardines also contain vitamin D. eat foods which are rich in vitamin B12 and folic acid which can be found in beans greens, meats, fish, poultry and dairy.

Another tip is to eat fruits and vegetables because they contain key nutrients and antioxidants, Eat foods which are rich in a mineral called selenium. Selenium acts like an antioxidant in the body Whole grains such as oatmeal or brown rice are an excellent source of selenium. Other foods rich in selenium are beans, legumes, lean meat, dairy foods, nuts and seeds and seafood. So as you can see when we eat a healthy diet the foods needed overlap each other in nutrients. Fish contain omega-3s which have been shown to have positive affects on mood swings and depression. There are recent studies which show that people who consume fatty fish such as salmon or sardines have lower symptoms of depression.  

 Most people love chocolate and believe it or not in small amounts dark chocolate, with at least 70% cocoa can have an effect on our endorphins or feel-good chemicals.Just as the foods I mentioned can make you feel better, others can make you feel worse such as foods high in saturated fat, alcohol (although we think of it as a feel-good drink it is actually a depressant). Caffeine can increase irritability or a sudden burst of energy which ends with fatigue.

Some additional tips: don’t let your blood sugar levels drop too low, stay hydrated, exercise and remember to BREATHE!

The holidays are an exciting time of year for most, or a stressful and overwhelming time for some.  When I talk about living a healthy lifestyle, it is important to incorporate many areas in one’s life, not just the foods we eat.  Some helpful tips to enjoy the holidays without gaining weight:

1. Eat Breakfast – You want to jump-start your metabolism right away in the morning, within 60 minutes of waking up, if possible. Would you take your car out without fuel in it? Well we should treat our bodies the same way. Studies show people who eat a healthy breakfast that is packed with protein and whole-grains, such as oatmeal or eggs and whole grain toast, lose weight quicker than those who eat a small non-nutrient dense breakfast.

2. Drink Water – water is the best way to cleanse our systems. It keeps us hydrated. Especially if you are drinking alcoholic beverages, make sure you drink water as well. During the winter months our skin tends to be drier and water helps keep it moist.

3. Cut Back on Alcohol – I am not saying to eliminate alcohol during the holidays but after celebrating Thanksgiving, Christmas and New Year’s you might want to cut back for a little while. The calories from alcohol can add up quickly: Anywhere from 80-100 for a light beer or glass of wine to 400-600 for a specialty drink like eggnog.

4. Exercise - your workout routine is extremely important to maintain during the holidays. Besides helping to manage your weight it also helps to manage your stress levels by releasing endorphins or feel-good chemicals. Even a 15-20 minute brisk walk is better than nothing. Aim to exercise on days you are going to a holiday celebration or eating and drinking more than usual.

5. Sleep – sleep is so important to our well-being. When we sleep our bodies are healing. Ever notice when you are exhausted you tend to eat more and less healthy? Craving caffeine, sugar, carbohydrates? Aim for 7-9 hours of sleep per night. If you are unable to get that much sleep during the week try to make-up some of the time on the weekends.

Relax and Enjoy, Happy Holidays!