Local Spoonful

Hello all!

For our final gluten free post we will be diving into a fairly comprehensive guide to starting a gluten free lifestyle after being diagnosed with Celiac Disease. We know that we have already addressed some of the things mentioned below, but bear with us. And if you have already been rockin the G-Free diet, these tips are a great reminder of things to do to make sure there are no issues you may not have previously been aware of!

WHAT EXACTLY IS CELIAC?

- Celiac is an autoimmune disorder that causes the body to essentially wage war on itself. If you have been diagnosed with CD, encourage your family to get checked as well as the disease is genetic and one side of your family may have been living with CD and would have never known if it wasn’t for you! When someone with CD eats something with gluten their body sees it as an ‘enemy,’ and sends its defense system to destroy the threat. This occurs in the villi of your small intestine (tiny fibers designed to absorb nutrients). If CD goes un-diagnosed the villi can be shredded, leading to malnutrition, attention deficit disorders, other allergies, osteoporosis, some forms of cancer, and other long term effects. Being gluten free keeps the villi from being destroyed and allows people with CD to live a healthy and well nourished life!

COMMON FOODS THAT MUST BE AVOIDED - This means no cheating!

Wheat

Barley

Rye

Oats (unless specifically gluten free)

Dextrins

Modified Food Starch (unless stated made from corn)

Caramel color

Dark Sodas

Flour Tortillas

Hydrolized Wheat Protein

Seitan (found in vegetarian foods)

Soy Sauce (gluten free soy sauce is called Tamari)

Teriyaki Sauce

Triticale

Brewer’s Yeast

Soba

Oyster Sauce

A good rule of thumb in regards to finding GF food is that if it can’t be pronounced or the list of ingredients is more than 7-10, look up the item or don’t worry about eating it.

AVOIDING GLUTEN IN THINGS OTHER THAN FOOD:

This is a tricky one. Not only is cross contamination a problem but quite a few soaps, shampoos, makeups, and lotions have gluten in them. Here are some tips to deal with setting up a gluten free lifestyle and for products to buy that are gluten free.

Kitchen - Soap and water is all that is needed to wash surfaces (bleach doesn’t do anything to remove the gluten)

Gluten free toaster

Run all major cooking dishes through the dishwasher a few times

Wooden spoons? Buy new ones - the scratches in the wood will hold gluten particles indefinitely

Crock pot - a thorough wash should do the trick

Cutting boards - get new ones. Any cuts or grooves in the surface will hold onto gluten just like the wooden spoons

All shelves need to be ashed. If there are gluten eaters in the house, confine either their space or separate a space for yourself and your foods/dishes.

Grill - usually burning off the grill will do the trick. Make sure to follow with a good scrubbing. For cooking GF and non-GF at the same time simply lay tinfoil down for the GF meat and cook the non-GF meat straight on the grill.

Bathroom/Makeup/Toiletries - The greatest issue with soaps, lotions, and cosmetics is that even though they are not being eaten directly, there are still very high levels of cross contamination that occur between using hands that have glutened makeup/soap or inhaling powders that have gluten in them. 

Makeup options:

Afterglow Cosmetics

Bare Minerals (a personal favorite)

Red Apple Lipstick (a personal favorite)

Zuzu Luxe

Lotions/Soaps:

Dove (make sure to check for “contains gluten” label)

NOW Shea Butter

Green Beaver Lotion

Dessert Essence

Burt’s Bees (I use these - make sure to check for “contains gluten” label)

Mrs. Meyers Products

Ingredients to watch out for in lotions and soaps:

Tocopherols, Mixed Tocopherols, Fermented Grain Extract, Amp-Isostearoyl Hydrolyzed Wheat Protein, Hydrolyzed Wheat Gluten, Starch, PG-Propyl Silanetriol, Amino Acids Hydroxypropyltrimonium,  Steardimonium Hydroxypropyl Protein/PVP Crosspolymer, Triticum Vulgare, Bran Extract, PG-Propyl Silanetriol, Triticum Lipids, Germamidopropyldimonium Hydroxypropyl,  Cyclodextrin,  Dextrin Palmitate, and Stearyldimoniumhydroxypropyl.Ingredients derived from Wheat Germ Oil:  Wheat Germ Glycerides, Disodium Wheat Germamido PEG-2 Sulfosuccinat Vitamin E, Germ Oil, Triticum Vulgare, Triticum Vulgare Germ Extract, Wheat Germ Glycerides, Wheat Germ Extract.Ingredients derived from Oats that are likely cross-contaminated:  Avena Sativa, Bran, Protein, or Extracts.Ingredients derived from Barley:  Barley Extract, Samino Peptide Complex, Hordeum Vulgare Phytosphingosine extract, Lipids.

So, there are all of things we cannot eat and the soaps/lotions we can use! Below is a list of common gluten free ingredients and some helpful resources to utilize when going gluten free!

Common GF Ingredients

Amaranth

Arrowroot

Citric Acid

Corn

Guar Gum

Herbs

Lecithin

Maltodextrin

Millet

Quinoa

Potatoes

Rice

Seasonings

Teff

Vinegar

WHey

Xanthan Gum

All fruits

All veggies

Cheerios!

Meat (as long as not marinated in gluten containing sauce)

Resources to Use for Going Gluten Free

http://celiac.org

http://www.celiac.com/gluten-free

http://www.glutenfreeliving.com

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/gluten-free-diet/art-20048530

http://www.glutenfreeliving.com/nutrition/the-basic-diet/

http://glutenfreegoddess.blogspot.com/

http://livingglutenandgrainfree.com/2011/02/14/gluten-free-personal-care-products-2/

https://www.verywell.com/gluten-free-makeup-brands-562443

Find Me Gluten Free App

Is That Gluten Free? App

America’s Test Kitchen

Living with CD is a completely manageable thing to do! The hardest part is getting the routine switched over and ensuring our environments are conducive to a gluten free lifestyle. After a couple of weeks it will feel much easier and after a few months it will be no big deal whatsoever! Good luck! May the gluten free gods be ever in your favor!

We are surrounded by popular diets and dieting products every day on TV, the radio, and in magazines. From juice cleanses to fat burning pills to no carb diets to high fat diets. And a lot of online “trainers” even prescribe these crazy diets to help people lose weight or reach their goals. However, these diets are short term, unhealthy, and not maintainable. Most of these fad diets include cutting out specific foods or food groups, which is restrictive. When people feel restricted, it is common for them to feel cravings for those “off limits” food, which in turn can create a binging episode when you finally get to eat those foods. And then unfortunately a lot of people then feel guilty for eating foods not on your plan. The cycle repeats itself over and over with these diets. It is not healthy mentally, nor physically and can cause an unhealthy relationship with food. 

Food is food. There is no such thing as “bad foods” or “good foods”. Yes, there are foods that are much more nutritious than others, but it doesn’t mean that one of the foods is bad. For example, an apple is much for nutritiously dense and packed with more vitamins, minerals, and fiber, than a candy bar, but that doesn’t mean we should call a candy bar “bad”. Instead, we should be practicing balance and eating a wide variety of foods. My approach to nutrition is moderation and balance. I believe most of the foods you eat should be whole, nutritious, and minimally processed, but I also think it is okay to enjoy the less nutritious, more processed foods in lesser quantities without feeling guilty about it. Not only is this more maintainable as a lifestyle, but it isn’t restrictive.

Counting macros or being aware of macros is a great way to find balance in your eating. If you do not know what macros are, you can scroll down to my first blog a few weeks ago where I discuss what macros/macronutrients are J  Anyways, counting macros may seem daunting or like it takes a lot of time, but once you get the hang of it, it is easy and quick. Macros are specific to an individual based on their weight, height, activity level, gender, etc. Everyone has a different amount of protein, carbs, and fats required for their body and once you figure out the correct macros for YOU (I will explain how you can figure these out in the next post), you can start eating foods that help you meet those macros. All foods have proteins, carbs, and/or fats in them. You can eat a combination of different foods as long as you are meeting your macronutrient goals by the end of the day. For example, a 20 year old female that is very active may have her macros set at 100 grams of protein, 55 grams of fat, and 250 grams of carbohydrates per day. She can choose what to eat throughout the day to meet those macronutrients. She may eat chicken breast, turkey, tofu, nuts, fruits and veggies, oatmeal, rice, steak, milk, cereal, etc. - it just depends what she enjoys eating and how she chooses to “spend” her macros for the day. The great thing about counting macros is that you can eat in a flexible manner; you do not have to eat the same thing every day, and it is customized to you. It is not a cookie cutter diet plan that everyone uses (because no two people are the same). Even more importantly, I believe counting macros (or at least being aware of macros) can lead to a healthy relationship with food that includes balance and knowledge of portion sizes. You do not have to count macros forever, but it is a great tool to use when trying to figure out how to properly fuel your body. 

If this sounds even a little bit better than the no-carb diet you are on, I would highly encourage you to continue reading my blogs and learning all you can about macros. I want to help YOU find the balance you need in your life with nutrition and health suing a flexible approach. XOXO

There are 3 grams of dietary fiber from 2 tablespoons of ground flax seed which make up 11% of your daily fiber needs (from just 2 tablespoons of these amazing seeds!) as evidenced by the nutrition label included below. And just in case you were wondering, there is very little variation in contents between regular flax seed and golden flax seed other than their color differences. The fiber contained within the flax seed is both soluble and insoluble.

Soluble fiber is dissolvable in water while insoluble fiber doesn’t dissolve in water. The soluble fiber creates a substance that is very similar to gel. The Basic Research from Salt Lake City, UT performed a double-blind randomized crossover study on 17 individuals that concluded that the soluble fiber from flaxseeds in the form of a flax drink or flax bread lowered cholesterol levels as well as lowered glucose levels. Their conclusion is supported by other studies and I think is valid. The insoluble fiber within flax seeds helps bulk up stools and also increase the speed at which stools move through the digestive tract thereby making them an excellent food for digestive health. The insoluble fiber within them helps lower the chances of becoming constipated.  

Flax seed is a powerfully healthy seed. Cholesterol and glucose levels are maintained at healthy low levels, and digestive health is improved by bulking within the digestive track and speeding up the time food is within the digestive tract. In order to maximize these benefits from consuming flax seed there are some preparation that must occur. Whole seeds must be ground (in a small coffee mill or something similar) because the outer coating of the seed is difficult of the human body to breakdown and utilize the inside. Also, once the seeds are ground they begin to oxidize. Therefore, to maximize the benefits it is best to grind the whole seeds right before consumption or to store fresh ground seeds in an airtight container in the refrigerator. Now you are fully caught up on the health benefits of fiber from flax seeds and are ready to embark on your new, healthy journey! Below are some ways to consume flaxseed and a detailed banana flaxseed muffin recipe just for you:

· Add 2 tablespoon of ground flax seed to your hot or cold breakfast cereal.

· Add 2 teaspoons of ground flax seed to mayonnaise or mustard when making a sandwich.

· Mix 2 tablespoons of ground flax seed into an 8-ounce container of yogurt, your smoothie, or salad dressings.

· Bake ground flax seed into cookies, muffins, breads and other baked goods.

Banana flax seed muffins 

Canola oil spray ½ cup plus 3 Tbsp. of whole-wheat flour  1 cup all-purpose flour  ½ cup plus 1 Tbsp. ground flaxseed  ¾ cup “old-fashioned” oatmeal ½ cup brown sugar, packed  2 tsp. baking soda  1 tsp. baking powder  ¼ tsp. salt  2 tsp. ground cinnamon 1 tsp. ground ginger 1-½ cups shredded carrots  ½ cup raisins  1 medium banana, mashed 3 eggs 1 cup skim milk  1 Tbsp. lemon juice 2 Tbsp. unsweetened applesauce  2 Tbsp. canola oil 1 tsp. vanilla

Preheat oven to 350F.  Coat muffin tins lightly with canola oil spray and set aside. In large bowl, mix flours, flaxseed, oatmeal, brown sugar, baking soda, baking powder, salt, cinnamon and ginger.  Stir in carrots, raisins and banana. In separate bowl, combine eggs, milk, lemon juice, applesauce, canola oil and vanilla.  Add liquids to dry ingredients and stir until moist.  Pour batter in tins, filling each cup ½-¾ full. Bake for 25 minutes, or until golden brown.  Makes 18 muffins.

https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2012/the-benefits-of-flaxseed/

http://www.medicalnewstoday.com/articles/263405.php?page=2

http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3307491/

Eating after a race can sometimes be difficult, but it is very important to the recovery process of your body. Although you may feel excited about your great race or personal record, you haven’t truly crossed the finish line until your body is refueled. It is necessary to feed yourself after the race so that your body has the necessary materials to repair the micro tears in your muscles that formed from a particularly hard endurance race. Lets take a look at what and when to eat after a race.

What to eat:

Carbohydrates are key!

The classic pizza and beer post-race meal may not be the healthiest way to refuel, but in fact, it is not far off. Carbohydrates are the key to refueling your body after a long training run or endurance race. As shown in the graph, athletes who consumed high carbohydrate diets after each training bout of 2 hours had higher muscle glycogen levels the next day when they performed the same workout. The high carbohydrate diet lead to higher muscle glycogen levels, and high glycogen levels allow the body to perform at its best during exercise. On the contrary, the red line indicates athletes who do not consume a high carbohydrate diet after endurance exercise. As seen on the graph, the line does not go up very much at all after each workout, meaning that muscle glycogen was not restored adequately. As a result, these athletes found it more difficult to perform the workouts over the three days, and even impossible. Examples of high carbohydrate foods to eat after a race include fresh fruit, whole wheat breads, vegetables, and my favorite, chocolate!

Add some protein!

While carbohydrates are essential for refueling energy stores, protein is equally important. The role of protein in an athlete’s diet is to repair micro tears in the muscle that resulted from hard exercise. When the body runs out of carbohydrates during very long workouts/races, the body turns to fat and protein as fuel sources. During the chemical process called gluconeogenesis, amino acids (protein) are converted to glucose to be used as fuel. This process can leave you feeling sore and tired after a long race because your body is essentially breaking down your muscle to use as energy. To make up for this loss and repair micro tears, dietary protein is essential for your post race meal. Some great sources of protein are meats such as chicken, fish, eggs, nuts, and milk. My personal favorite post race snack is chocolate milk, which provides a great combination of both carbohydrates and protein.

When to eat:

Eat as soon as possible!

This graph may seem confusing at first, but lets take a closer look. Glycogen synthase is an enzyme that triggers muscle to store glycogen when carbohydrates are consumed. As we see in the graph, glycogen and glycogen synthase are indirectly related: as muscle glycogen increases, glycogen synthase decreases. The most pivotal point of this graph is the high level of glycogen synthase activity after the race. The high activity of glycogen synthase causes a high rate of glycogen storage in the muscle. Although the body takes several days to completely restore muscle glycogen, the most important time to eat after the race is as soon as possible, or within the first two hours, when glycogen synthase levels are highest. If you are too busy celebrating your great race during that time, thats okay! The entire first day after racing is an important time to refuel as well.

Source: 

“Breakfast if the most important meal of the day!”

Adults and children hear this phrase all the time. Most parents repeat this same phrase to their children, regardless if they themselves skip breakfast most days of the week. Usually the reasons for skipping breakfast range from not having enough time, not being hungry in the morning or simply not liking breakfast foods.  Of course adults have the freedom to make their own decisions regarding their morning eating habits, however, parents should keep in mind that their actions serve as a model to their children.

It is beneficial for both parent and children to consume a healthy morning meal. Children who skip breakfast are more tired and irritable before noon. Eating a breakfast regularly provides energy and when you feel awake and ready for the day, attitudes will improve as well. If it is common practice for adults to skip breakfast, then how is it the most important meal of the day? The benefits of eating breakfast are:

       - A morning energy boost after sleeping for 8 or more hours.

       - A kick start to the metabolism

       - Keeps appetite in control during the day

       - Academic performance and work productivity improve

The excuse of not having enough time, is a horrible reason to skip a morning meal. In this modern day, we have access to a large number of ready to go meals that take little to no preparation at all. There are even some recipes that can be prepared the night before so they are ready to go in the morning.

Try this recipe for Overnight Oats. This is a standard recipe and can be altered in many ways, the addition of fruit, protein powder, chia seeds, etc are all great additives! Get creative! The kids can each create their own and then in the morning, grab a jar and eat in the car on their way to school.

Overnight Oats

½ cup Oatmeal 2/3 cup Almond Milk 1/3 cup Greek Yogurt 1 Banana 2 TBSP Peanut Butter

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As I became more and more interested in entomophagy and sustainability, I wanted to know more details about how insects are harvested. So I did what most people do now days; I Googled it. But beyond that I also contacted some owners of cricket farms. They were extremely useful for gaining a better understanding of the industry. As the title indicates this post focuses on cricket farms. I was ultimately surprised to find out the high profitability and some struggles that most cricket farms face.

Measuring, packaging, watering, feeding, and poo removal are just some of the daily activities of a cricket farmer. On an episode in season 7 of Dirty Jobs, Mike Rowe experiences work in a Georgia cricket farm. Though the farm sells crickets for pet food and for fishing, it looks very similar to those for human consumption. According to the USDA, crickets are not required to be treated as food (for humans) until after they are completely frozen (the way to euthanize them). Below is a photo of Mike with baby crickets from Discovery.com. Crickets have a life span of about 6 weeks and each female makes approximately 

Surprising their waste, poo, is collected not for disposal but to be sold as fertilizer. Cricket waste has some awesome benefits for a fertilizer. It’s chemical-free, high in nitrogen, contains vitamin C, and also some minerals.  The band CricketPoo below claims that the cricket waste is their best seller for plant fertilizer. This brand of poo is harvested from the Georgia farm mentioned above. For a 5 lb bag the price is $9. That’s over $2 a pound!  I think that it’s awesome that the poo makes a great fertilizer and is sold as such instead of disposing it. Keep in mind that selling poo requires an annual license which costs about $70.

As mentioned in an early post, cricket powder (ground up 100% crickets) is expensive. Here are some of the equipment needed to breed crickets at a farm. Bins for a habitat, nets so they don’t escape, food and water, energy cost associated with heating the building, ovens for roasting, a mill or some other way to grind them up, packaging, and of course labor. Cricket farming is labor intensive. Besides feeding them you have to harvest their eggs and transport them to a warmer room. The way to harvest the eggs now.

Did you know that there are many types of crickets. Someone who wants to start a cricket farm has to think about this. A popular choice for cricket farmers is Acheta domesticus, aka house cricket. One reason for this is because this species has no restrictions or licensing requirements to transport across state lines. Bellow is a picture of Acheta domesticus. Another specie used is the Gryllodes sigillatus, aka the tropical banded cricket. These two species have similar nutritional profiles.

The crickets have to be comfortable and happy. If not, then their breeding will be significantly lower. A cricket farmer know if the crickets are happy from the chirping sound from a male calling a female to mate. 

Another struggles for a cricket farm is confusion on what they can and can not do. No US government agency have a specific set of standards. In fact, it’s still up in the air on what agency is going to oversea crickets. Right now it looks like it’s between the FDA and USDA. 

Resources:

Discovery Channel. Dirty Jobs, season 7, episode 15. 2009. http://www.discovery.com/tv-shows/dirty-jobs/videos/cricket-farmer/ Accessed 13 Nov 2016.