Monthly Archives: October 2011

The Dirty Dozen

THE DIRTY DOZEN

Here’s a list of fruits and veggies that you should step up, pay the extra money, and buy organic.  These are the foods that if grown conventionally, measure the highest in pesticide residues.

  • Apples
  • Kale
  • Lettuce
  • Grapes
  • Celery
  • Bell peppers
  • Peaches
  • Carrots
  • Strawberries
  • Pears
  • Cherries
  • Nectarines

Eat a rainbow of colors every day to get a variety of antioxidants.

Enjoy!

Dr. Nancy Scheinost
Rheumatology of Brazos Valley

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Life After Gluten

LIFE AFTER GLUTEN – Navigating your way

When in doubt throw it out. Eat mainly whole foods as close to it’s natural state as possible.

If you are going to a party or function and don’t feel comfortable asking the host/hostess to fix you something special, then eat before you go.

If you are going to a meeting, plan ahead and bring your own food.

Helpful Websites

Celiac Disease Foundation
Gluten Intolerance Group
Living Without – Gluten Free
Whole Foods Market – Health Starts Here

Great cookbooks

The ULTRA-METABOLISM Cookbook by Dr. Mark Hyman
Whole Life Nutrition Cookbook

There are also apps for your phone and iPad.  Now days, the world is at your fingertips. Take advantage of it.

 

 

Dr. Nancy Scheinost
Rheumatology of Brazos Valley

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Getting a FLU Shot

FLU SHOTS
If you are going to take the flu shots there are a few things to be aware of:

You should know if you can take a live virus (the nasal spray)  vs the modified virus.  If your immune system is off for any reason, from medications to medical problems, you should NOT take the nasal spray.  Consult with your doctor and whoever is giving you the shot, tell them of your medical problems and bring a list of your medicines to see what they suggest.

You may have a sensitivity to the preservatives in the shots.  You can ask for a list and if you have an allergy or a sensitivity to the preservatives, you should avoid taking the shots.

Finally, you should not take the shot on a day you are very stressed out, as this could make the shot less effective.

Next Post…..Life after Gluten or “What’s left to eat”

Dr. Nancy Scheinost
Rheumatology of Brazos Valley

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Menu for a Day of Gluten Free Eating

A DAY OF GLUTEN FREE EATING

Breakfast
1/2 cup cooked brown rice
2-3 hard boiled egg whites
salsa

Mid-morning snack
1 cup almond milk
1/2 Cup blueberries
Blend for a smoothie

Lunch
Shrimp Avocado Salad:
5-6 cooked wild caught shrimp
1/2 avacado sliced
sliced red onion
hearts of palm
mixed greens
lemon vinaigrette

Lemon Vinaigrette
1/4 cup fresh squeezed lemon juice
1/2 cup EVOO (extra virgin olive oil)
1/2 tsp Kosher or sea salt
1/4 tsp ground pepper
1-2 cloves of garlic thinly sliced
Wisk together all ingredients. Good for grilled veggies,fish, and and chicken. You can spice it up with a little bit of chopped chives or basil.

Mid-afternoon Snack
1 medium apple
6 almonds

Dinner
Braised pork chops with cabbage and apple:
2 butterfly pork chops
1/2 head red cabbage
2 small Granny Smith apples
1-2 cloves of garlic thinly sliced
generous pinch of thyme
1 tsp juniper berries
1/2 cup balsamic vinegar
1 cup (or less) of chicken broth (Kitchen Basics is gluten free or make homemade if you have time)
1 red onion sliced thin
salt/pepper to taste
2 Tbsp of EVOO

In a dutch oven or braising pan, heat 1 Tbsp of olive oil over medium heat.  Salt and pepper the chops.  Brown them on each side and remove to plate.

Add remaining 1 Tbsp of olive oil and the sliced onion and cook slow over medium heat until they are caramelized or about 15 minutes.  Then add the balsamic vinegar, juniper berries, thyme, and garlic,  cover over medium heat until it reduces and thickens, about 7-10 minutes. (At this point you could transfer this mixture and the chops to slow cooker and proceed from there)

Next add shredded cabbage and sliced apple to the mixture and the chicken broth.  Cook over low heat for about 30-40 minutes, adding kosher salt and ground pepper to taste as it is cooking.  You may want to start out with more broth and cook it down for a more intense flavor.
Finish with some sea salt and enjoy.

Now doesn’t that sound like a delicous and healthy day of gluten free eating?

Dr. Nancy Scheinost
Rheumatology of Brazos Valley

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How do you tell if you are Gluten Sensitive or have Celiac?

How do you tell if you are Gluten Sensitive or have Celiac?

You can:

  1. Do the elimination diet for 3 to 6 weeks, or
  2. Get tested

If you are pretty sure that you are gluten sensitive, I would suggest going and getting the tests done for confirmation.  The tests can be expensive, but so is going gluten-free.  But you would be testing and confirming what your “Gut Instinct” is telling you, (no pun intended).  If you are fairly sure that you are gluten intolerant, and have tried the elimination diet and failed, that is another reason to get tested so that you know where you stand.  If you are experiencing other “gluten symptoms” while consuming “gluten-free” foods, it may mean that you have cross reactivity to other grains that are close to wheat such as corn or buckwheat.

Going Totally Gluten Free

That means going on the Cave Man Diet. (Hunter-gatherer, if you can’t catch it or kill it, pick it or gather it, then you can’t eat it).  This means going totally: Paleo Diet, Clean foods, and Farm to Table food.  It does not mean “IF IT TASTES GOOD, SPIT IT OUT!

Focus on what you can eat, rather than on what you can’t.  You can have fruits, vegetables, herbs, oils, nuts, lean meats, organic chicken, and wild caught seafood.  Take nuts and make nut butters out of them.  Don’t eat processed food, (that means food that comes out of a box).  If you do this for a minimum of 7 days, you should feel so much better.  Stay with the diet for 21 days, and it may become a habit, (lifestyle change), rather than drudgery.

When you eat out, ask if they have a gluten-free menu.  Restaurants are becoming increasingly aware of food sensitivities and most are more than happy to work with you.  Just let them know that you have special dietary needs.

Still having trouble with this?  In my next post, I will share some shopping lists and a few recipes.

 

Dr. Nancy Scheinost
Rheumatology of Brazos Valley

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