Knox Event: Celiac Disease

You don't want to miss this!!!!   Increase your awareness of Celiac Disease! Dr. Peter HR Green, Director of the Celiac Center at Columbia University in NYC and world renowned expert on celiac disease is speaking in Knoxville! The event is FREE! Wednesday October 26, 1:30 p.m. at the Wallace Memorial Baptist Church Ministry Center/ Auditorium. Event is open to everyone!

Healthy Gluten Free Snacks

Finding out that you have celiac disease can be scary. But, it is a condition that can be very well managed, by making the right dietary choices. This disease is an inflammatory condition of the small intestine, which improves when gluten is eliminated from the diet. Gluten is a protein most commonly found in food like wheat, barely, and rye. At first, it may be difficult for you to find foods that don’t contain gluten in some form. So keeping that in mind, here is a list of healthy snacks to help you maintain a gluten free diet:

1.       Natural Peanut Butter with Celery: Peanut butter is a very satisfying snack that is packed with protein which helps keep hunger under control. Natural Peanut Butter is healthier than the processed version. Try dipping celery sticks into 1 tablespoon of Peanut Butter

2.       Fruit: Fruit does not contain any gluten and the boost of nutrients it provides is important in your everyday diet.

3.       Dried Fruit and Nuts:  A small amount of dried fruit such as apples, pineapples, and apricots go very well with walnuts or almonds.

4.       Baked Corn Tortillas with Dip: Baked corn tortillas make a good alternative to chips. Brush both sides of the tortilla with vegetable oil, cut into triangles, spread onto a cookie sheet and season with salt and bake about 12 minutes until golden brown. NOTE: Make sure they are corn tortillas not flour tortillas as flour tortillas contain gluten.

5.       Lettuce Wraps: Take a large lettuce leaf and top it with a little tuna, hummus, and vegetables. Wrap it up to eat. Hummus is made from chickpeas blended with olive oil, lemon juice, salt and garlic. It is great served with fresh veggies.

6.       Chocolate Covered Fruit: Simply take a few squares of dark chocolate and melt it over your favorite fruit. Another good thing about this snack is that dark chocolate contains flavonoids which act as antioxidants. These offer a wide variety of health benefits such as lowering blood pressure and reducing LDL cholesterol.  NOTE: Double check your chocolate food label to make sure it is gluten free.

As you can see from above, eating gluten free does not have to be boring. You can eat very healthy and be creative and still maintain a gluten free diet. 

Submitted By: 

Brittany Bivins

Iowa State University Dietetic Intern

Reducing Obesity in the Workplace

A number of studies have found obesity significantly raises workers' compensation claims. Some companies are responding by offering healthier foods in their cafeterias, providing on-site fitness facilities and encouraging physical activity during work breaks.

If your company has not yet subscribed to these ideas, take the initiative yourself. Instead of coffee breaks, go for an exercise break:

• Walk to a different floor of the building (or across the building) to use the restroom.
• Walk up and down the stairs several times (even if you have nowhere in particular to go).
• Go for a walk at lunchtime. Recruit a friend to go with you.
• Keep a set of hand weights under your desk and do sets of curls or other arm exercises several times throughout the day.
• Do a set of lunges or squats at your desk.
• Walk to a colleague's desk instead of calling or emailing.
• Stand up and walk around while you are on the phone.
• S-T-R-E-T-C-H your arms, legs and back several times every day.
• Suggest a walking meeting to brainstorm ideas with colleagues.

Taking small "steps" to increase your activity level each day is a great way to build up to a bigger, more robust exercise plan. Spread the word, encouraging your coworkers to join you for these activities. A healthy workplace is a happy workplace.

For more tips on eating right whether at work, home or on the go, consult a registered dietitian in your area and visit the American Dietetic Association's Nutrition for Life.

Information from American Dietetic Association's Tip of the Day. 

Food Safety 101

There are benefits to storing foods the right way. In addition to preventing foodborne illness, you also can preserve quality and taste.
Follow these five basic rules:

• Set your refrigerator temperature below 40 degrees Fahrenheit and your freezer below 0 degrees Fahrenheit. Use a refrigerator thermometer to ensure temperatures.
• Store leftovers in airtight, shallow containers (2 inches deep or less).
• Refrigerate or freeze leftovers within two hours of cooking.
• Use or freeze packaged items by the "sell-by" or "use-by" date.
• Store canned goods in a cool area away from light.

September is National Food Safety Education Month. Learn more about food safety at http://www.homefoodsafety.org/.

Information from American Dietetic Association's Tip of the Day. 

A Dietitian's Review of The Dukan Diet

The Dukan Diet has become well known thanks to Kate Middleton and the media attention surrounding the royal wedding in April. Other celebrities are said to have adopted the French weight loss plan that emphasizes a high-protein, low-calorie diet. But is The Dukan Diet an appropriate weight loss plan? You can read the review by Karen Ansel, MS, RD, CDN on the American Dietetic Association's website. For more information about ADA's Consumer Diet and Lifestyle Book Reviews, please see the following information.

Because new diet plans and books seem to come out daily, the American Dietetic Association spokespeople review a number of diet books to help you understand which diets are reasonable and which should be avoided. They ask such questions as:

• What claims does the author make?
• What does his or her diet plan entail?
• Are there nutritional weaknesses in the plan? Strengths?
• What’s the registered dietitian’s bottom-line assessment of the book?

As registered dietitians, ADA spokespeople have the knowledge and expertise to help decipher fact from fad in order to help you develop a healthy eating plan that is right for you.

Information from American Dietetic Association's Media Press Room.