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We are now offering yoga for larger
bodies on Mondays from 5:30 to 6:30pm. Please
call us for additional information.
For up-to-date information about our upcoming
workshops and classes, please check our website or
give us a call. Registration and payment in advance
are required for all ph&w events and space is limited
to
12 (cooking classes are limited to 6). We strongly
encourage early registration.
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Did you know that October is National Celiac Disease
Awareness month? And with good reason. Celiac
disease, or CD as it is frequently called, is hardly
rare. It affects nearly
1 in
100 adults. Gluten sensitivity, a milder version of
celiac disease, may affect as many as 15% of
Americans. So why should you care about these
conditions? Because it is estimated that as many as
3 million Americans may have CD and have not yet
been diagnosed.
Gluten is a complex protein found in many grains that
are commonly consumed by Americans. If you
are "gluten sensitive", then your digestive system is
unable to process this type of protein properly.
Common symptoms include bloating, diarrhea, and
flatulence. Although gluten sensitivity may be
uncomfortable, it is not a disease and it does not
damage your health. Celiac disease, however, is
much more serious. If you have celiac disease, when
gluten passes through your small intestine it actually
triggers an immune response. This autoimmune
response damages the lining of your small intestine.
In turn, this damage can result in a variety of health
problems related to nutrient deficiencies, as the
damage interferes with your body's ability to properly
absorb nutrients, minerals, and fat-soluble vitamins.
Celiac disease is linked to malnutrition that can result
in anemia, osteoporosis, depression, weight loss,
and Dermatitis Herpetiformis. In children CD may
affect growth.
Celiac disease is an inherited autoimmune disease.
If you have an immediate relative (parent or sibling)
with celiac disease, then you have a 5 to 15 percent
chance of inheriting this disease. Oftentimes it is
triggered by some major stressor, such as an illness,
surgery, or emotional upheaval. In terms of gluten
sensitivity, the exact definition is elusive but there
are professionals in the field that believe that gluten
may have a greater adverse impact on health than
previously estimated.
If you have symptoms suggestive of gluten sensitivity
or intolerance, you should be thoroughly evaluated by
a healthcare professional who is knowledgeable
about these conditions. A simple blood test can
reveal if you have
high levels of antibodies to gluten. If this test
comes back positive, a biopsy or sample of your small
intestine can be taken to determine if you
have this disease. A less invasive way to determine if
you are gluten intolerant is to eliminate all gluten from
your diet and observe your body's reaction. Do not
attempt this without first consulting your physician, as
it will affect, temporarily, any further testing which may
be necessary.
The only treatment for celiac disease is to stop eating
foods that contain gluten. This allows your small
intestine to repair itself and begin functioning normally
again. Once the small intestine is successfully
absorbing nutrients, many other health related issues
should resolve within a few weeks. If you are
diagnosed with celiac disease, you should eliminate
all foods containing gluten from your
diet. Avoiding dairy for a while may be beneficial, as
dairy products may cause similar symptoms due to
the gut's impaired digestive ability. Once your small
intestine has healed, you may be able to re-introduce
dairy into your diet.
Grains to avoid if you are gluten sensitive or have
celiac disease include wheat (farina, graham flour,
semolina and durum), barley, rye, bulgur, Kamut,
couscous and spelt. Oats are frequently
contaminated with gluten and should be avoided.
Assume that prepared foods such as breads, cereals,
crackers, pasta, cookies, cakes, and sauces contain
gluten, unless otherwise specified.
Grains that are considered safe to eat include rice,
wild rice, teff, amaranth, quinoa, and millet. There are
a number of foods that can be ground into flours that
are also safe to consume: corn flour, rice flour and
potato flour. Fortunately, there are a growing variety of
gluten-free prepared foods and resources, including
gluten-free recipes. A
registered dietitian can help you
make informed choices about which foods to avoid.
While adhering to a gluten-free
diet can be challenging, the health rewards are
numerous.
There is not enough data to conclude that gluten is
dangerous to your health unless you have been
diagnosed with celiac disease. So should you avoid
gluten if you are not gluten
sensitive? While professional opinions may differ, the
main reason to avoid gluten would be if
you feel better by eliminating this complex protein from
your diet.
To learn more, check
out some of the links above (and below).
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quinoa pilaf
This gluten-free recipe comes from Birgitta Hellman's
cookbook 'taste this: ordinary ingredients/extraordinary
flavours'. Even if you are not adhering to a gluten-free
diet, this recipe is easy to prepare and offers great
flavor.
1 Tbsp. extra virgin olive oil; 2 tsp. crushed
garlic; 4 shallots (minced); 3 stalks celery (diced); 1/2
red bell pepper (diced); 1 tsp. cumin; ¼ tsp. chili
flakes; 4 cups cooked quinoa; salt and pepper to
taste.
In a large skillet over medium heat SAUTE garlic and
shallots in oil for 2 minutes. ADD celery, red pepper,
cumin and chili flakes. SAUTE another 2 minutes.
ADD mixture to hot cooked quinoa. MIX well and
SEASON with salt and pepper.
Serves 4 (as a side dish).
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copyright 2007 portland health and wellness We are very interested in your comments and suggestions. Please let us know if you have a topic you would like to see covered in future newsletters. We look forward to hearing from you.
Sincerely,
the staff of
Portland Health and Wellness
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