Celiac disease is an autoimmune disease that damages the small intestine and interferes with absorption of nutrients from food. It can be difficult to detect, for example some of the symptoms can include: bloating/gas, diarrhea and/or constipation, fatigue/lethargy, joint pain, and headaches, all of which are common symptoms for many of us!  But if you have one or more of these symptoms this does not mean you have a sensitivity to gluten or celiac disease.  If you suspect that you have Celiac disease, you may want to get tested. It is important to note that one needs to be consuming gluten for accurate results.  The first step would be to have a blood test to test for certain autoantibodies, which is a protein.  If you test positive, an intestinal biopsy would need to be performed to confirm the diagnosis. Celiac disease is hereditary, so if a family member has been diagnosed, you may want to get tested too. Internationally, one-percent of the worldwide population has celiac.  On the west coast of Ireland and Sub Sahara (Ethiopia) the statistics are slightly higher with 1 in 65 being diagnosed, and Northern China and India have a higher rate than the rest of Asia.

Recent findings show inflammation is a risk factor for atrial fibrillation (Afib), an irregular and often rapid heart rate, and there is a positive correlation between celiac and Afib, in both before and after diagnosis. Therefore, patients with celiac disease have an increased risk of Afib.  If you have been diagnosed with celiac disease you are at a 19% increased risk for coronary heart disease, which is the narrowing of the coronary arteries. The reason for the inflammation and increased risk for celiac patients is unknown. One theory is that the increased risk may be related to poor dietary compliance. A gluten-free (GF) diet is not an easy diet to follow, unless you love to cook all your own meals! Let’s look at some of the issues with the GF diet.

Typically a wheat-based diet is naturally high in fiber and B-complex vitamins, and it offers great taste, variety and palatability. Wheat based foods are required by the FDA to be enriched or fortified with iron, thiamin, niacin, riboflavin and folate.  Specialty gluten-free products on the other hand are not required to be enriched or fortified, and these products do not typically offer all of the nutrients the body requires. GF products use starches that are dry, which causes foods to crumble; therefore the manufacturers add fat, sugar, salt, and palm oil to compensate for texture. So, compared to wheat-based products you receive an increase in fat and calories, and a decrease in fiber and B-complex vitamins, leading to nutrient deficiencies, increased risk of heart disease, and weight gain.

So if you have celiac disease or are sensitive to gluten I would suggest using a “food as medicine” approach to your diet. You should focus on WHOLE foods versus highly processed GF-free packaged foods, use nutrition-dense alternative ingredients, and learn some culinary skills for cooking with GF-free foods.  Here are a few grains you may want to add to your GF diet.  Buckwheat, a great source of protein, is high in fiber and a good source of B vitamins.  Use it in soups, hot cereal, and pasta dishes (it has a nutty taste).  Millet, which is one of the oldest grains, is high in magnesium, vitamin A, B-complex, and fiber (good as a side dish).  If you can find millet flakes, you can eat them as a cereal or use for baking.  Another great grain is quinoa, which is high in protein. In fact, it is very similar to the protein you get from milk.  Also, quinoa is a good source of fiber, B-complex, and iron.  Quinoa can be used as a side dish, in salads, for baking, and with pasta.

February is the month to focus on heart health. As you can see, if you have celiac this is even more of a challenge. I suggest you visit the CDC website at www.millionhearts.hhs.gov and take the “Million Hearts™ pledge”, which includes being physically active for at least 30 minutes most days of the week and knowing your ABCS.  Ask your doctor if you should be taking Aspirin every day.  Find out if you have high Blood pressure or Cholesterol, if you do, get effective treatment.  Finally, if you Smoke, get help to quit.  Everyone should strive to eat a heart-healthy diet, especially if you have celiac.  This would include being aware of you calorie intake, including fresh fruits and vegetables on a daily basis, and limit your sodium and trans fat intake.  Also remember, if you need help with how to make these changes look for a Registered Dietitian, who is the best source of practical, affordable and credible food and nutrition information!

Serving Size: 4

1 ½ pounds skinless salmon fillets, cut into 4 equal-size pieces

2-3 tablespoons unsalted butter, divided

8 oz. pkg. mushrooms

Juice of 1 lemon

1 cup shredded carrots

1 cup broccoli slaw

1 bunch green onions, cut into 2″ lengths, then quartered lengthwise

Salt and freshly ground black pepper

4 tablespoons fresh dill weed, chopped (or 2 tablespoons dried)

4 tablespoons shallots, chopped

4 tablespoons champagne or dry white wine

Preheat the oven to high (500° F).

Spread a large sheet of parchment paper or heavy duty aluminum foil on a flat surface.  Invert a 12-inch-round cake pan on the foil and trace around the pan with a sharp knife to make a 12-inch circle.  Repeat this until you have four of them.

Cut off and discard the stem of each mushroom and cut the cap crosswise into thin slices (see tip).

Heat 1 1/2 tablespoons of the butter in a frying pan over medium-high heat.  Add the mushrooms and lemon juice.  Cook, shaking the pan and stirring, for 1 minute.  Add the carrots, broccoli, green onions, and salt; cover and cook for 5 minutes.  Sprinkle the dill on top and stir well.  Cover and set aside.

Melt the remaining butter in a small saucepan.  Place the parchment or foil rounds on a flat surface and brush them with the melted butter.  Spoon equal portions of the mushroom/carrot/broccoli mixture on each disk slightly below the center, leaving a margin large enough to fold over.

Lay a slice of salmon over each mound of vegetables.  Sprinkle each serving with a tablespoon of shallots, a tablespoon of champagne or wine, and salt and pepper.

Fold the parchment or foil to completely enclose the contents, while leaving some room for expansion.  Crimp the edges and seal as tightly as possible. Arrange the packages on a baking sheet and bake for 8 minutes.

MAKE AHEAD: this is a great dish for entertaining, because you can do everything ahead of time and just pop the packets in the oven when ready to eat.  I just add a couple more minutes, if cooked cold from the fridge.

TIPS:  I like to use wild-caught salmon – for flavor and health.  Farm raised salmon has “color added” and once cooked the color fads because it is cooked off, while wild-caught salmon will retain its color.

VEGGIE TIP: I use an egg slicer to quickly slice the mushrooms and get a uniform slice size.  Did you know that mushrooms contain vitamin D?

Here’s a quick and easy appetizer for game day, no recipe required!

Heat half pound of prepared meatballs according to package directions, I used frozen turkey meatballs.  Meanwhile, in a small saucepan, melt approximately ½ cup Jalapeno jelly, 1 tablespoon Worcestershire sauce, and 1 tablespoon Dijon mustard.

Mix all ingredients together and serve.



The Paleo Diet. This plan has dieters mimic the eating habits of the Paleolithic times when we were a “hunter and gatherer” society.  This diet promises to prevent chronic disease and increase athletic performances. Although our ancestors may not have had the chronic diseases we see today, they also did not live as long as we do now, and many of the chronic diseases are not seen until “old” age. FYI, the average lifespan for the “hunter and gatherer” society was 30 years.

The pros of this diet – you are encouraged to consume unprocessed foods such as, fruits, vegetables, lean meats, and seafood. The cons – entire food groups are eliminated: dairy, whole grains, and legumes, which can lead to nutritional inadequacies. Many people consume dairy, whole grains and legumes on a daily/weekly basis and live to a very advanced age.

Cleansing Diets. This is a big trend with the Hollywood crowd, and lately I have seen a lot of supplement and cosmetic companies marketing their own versions. Basically, one is told they need to “cleanse” to remove waste and so-called toxins from our body.  In short, our bodies detox or cleanse our system on a daily basis, this one of the functions of your kidney and liver and there are no studies to suggest our GI tracts and organs need any help.

I personally cannot  find any pros with this diet. As for the cons, the calorie intake is typically low, between 650-1,300 calories and it lacks many of the nutrients your body needs, such as protein, calcium, iron, and zinc. Of note, Pamela Peeke, MD, a WebMD fitness expert, says “that without enough protein in the diet, your body must get protein from some other source – so it burns its own muscle mass.  At the end of the fast, the dieter will weigh less, but his or her body will be higher in fat and lower in muscle.”

Check out my blog Internet Marketers of Acai Berry Weight-Loss Pills & Colon Cleansers to pay $1.5M.

hCG Diet. When women are pregnant, they gain weight in their belly, due to the growing fetus, but they tend not to gain belly fat.  They also produce a hormone, human chorionic gonadotropin (hCG), therefore the premise of this diet – hCG, must be responsible for not producing belly fat. In reality this diet is a very low-calorie plan (500 to 800 calories per day) supplemented with injections of the pregnancy hormone hCG.  If you can pull off eating only 500 to 800 calories a day (NOTE: I do not recommend this low calorie intake), then you would lose weight regardless of the injections!  Remember the golden rule: the faster it comes off, the more likely you are to regain it.  Although there are multiple red flags with this diet, one important red flag is scientists don’t know if hCG is safe to inject when you’re not producing it naturally, and as far as I know men don’t produce a pregnancy hormone.  Therefore, my recommendation for this diet is to just stay away!

Just for fun I would like to share the dates and names of some “fad” diets of past, courtesy of Eatright.org.

1925: Cigarette diet – “just reach for a Lucky instead of a sweet”.

1930: Dr. Stoll’s diet aid – the first of the liquid diets.

1950: The Cabbage Soup diet – flatulence is listed as a main side effect.

The Grapefruit diet – also known as the Hollywood diet.

1961: Calories Don’t Count diet – The FDA filed charges regarding the diet’s claims.

1964: Drinking man’s diet – Harvard School of Public Health declared diet unhealthful!

1970: Liquid Protein diet – liquid protein drinks were low in vitamins and minerals.

1976: The Sleeping Beauty diet – the individual was heavily sedated for several days.

1985: The Caveman diet – early version of the Paleolithic diet.

1987: The Scarsdale diet – low-carbohydrate, low-calorie diet.

1994: The Atkins diet – high-protein, low-carbohydrate diet.

2005: Cheater’s diet – cheating on the weekend is required.

2010: Baby Food diet – basic plan: 14 jars of baby food a day, optional adult dinner.

With so much emphasis on weight in our society it is not surprising that millions of people fall prey to fad diets and bogus weight-loss products (I didn’t even touch on the products out there!). The info out there is confusing, with conflicting claims, testimonials, hype from so called “experts”, and even the media can make it difficult for an individual to make the right choice when it comes to weight loss. Here are some simple things to consider next time you are looking to shed a few pounds.

- There are no foods or pills that magically burn fat.

- No super foods will alter your genetic code.

- Avoid diets that eliminate food groups.

- Ditch diets that allow unlimited amounts of any food (grapefruit, cabbage soup).

- Physical activity is essential for weight management and good health.

- Slow, steady weight loss is more likely to last than dramatic weight changes.

- Eat color! Fruits and veggies are low in calories and offer fiber, antioxidants,

and nutrients.

- Remember: there is no one diet that is right for everyone.

For a personalized plan, tailored to your lifestyle and food preferences, consult a registered dietitian with expertise in weight management.  A RD can help you find a realistic, flexible eating style that helps you feel and be your best.

for one person $29 :

1. Have a game plan.

Plan your successful defense against food that is excessive in fat and calories.

Equip yourself – include some lower-calorie drinks and munchies.

Position yourself away from heaping platters.

Go in knowing what you will eat.  Choose three choices of the high calorie and fat options you will enjoy the most, just take a smaller than usual portion.  Remember you don’t have to eat some of everything just because it’s there!

2. Size up the opponent.

Look at the stats on different foods.  Check for a Nutrition Label for important info, such as calories, and calories from fat.

Eat food from a plate vs. directly from a bag or box so you’re not blindsided by the amount you are actually consuming.

3. Get in condition.

Lift a weight – other than your own!  Preferably at least twice a week.

Take walks to whittle your waistline.  Physical activity and added muscle boost your metabolism and burn calories.

4. Watch what you eat before the game.

Resist overloading on calories before the game.  Keep a few calories in reserve so you can enjoy goodies later without guilt.

5. Avoid penalties.

Avoid later weight penalties from too many calories by choosing smaller portions.  Fill up on fruits and veggies!

Don’t let anyone get a penalty for drinking-and-driving.  Remind your guests to have a designated driver and offer alcohol-free low-calorie beverages.

6. Keep yourself in the game.

Don’t get taken out of the game because of food poisoning:

Follow the “two-hour rule”. Leaving perishable food at room temperature more than two hours is a big mistake.

When food sits out for more than two hours, bacteria can easily multiply and cause foodborne illness.  Bacteria love protein type foods!  Set out small amounts of perishable foods and replace those with clean plates of food within two hours.

Keep hot foods hot (140°F or hotter) by using chafing dishes, slow cookers, and warming trays.

Cold foods should be held at 40°F or colder. Keep cold foods cold by nesting dishes in bowls of ice or party trays filled with ice.

7. Keep advancing toward the goal line.

Pace yourself by alternating between higher and lower calorie foods.

Make a successful passing play by bypassing seconds at the buffet table – or take half as much the second time around!

Take an occasional time-out to put a halt to your eating.

8. Touchdown!

Plan an effective running (or walking) conditioning strategy – by-“pass” excessive food intake and avoid penalties which keep you from moving toward the goal line – and you’ll score a successful Super Bowl “Game Plan for Healthy Eating”.

I hope you and your team are big winners this Super Bowl Sunday!

To help you out, here are some quick and simple veggie dip ideas:

- Dip raw veggies into a low-fat salad dressing of choice, or make your own, try thinning peanut butter with a little milk for an Asian inspired dip.

- Dip fresh fruit, strawberries, apple slices, pear slices, etc. into your favorite yogurt.  To make it more exciting after dipping into yogurt, you could do a double dip into chopped nuts, shredded toasted coconut, or crushed cereal!  Or instead of using yogurt as the dip try using a nut butter first, and then do the double dip!

- Dip tortilla chips into bean dip or salsa.

- Dip animal crackers or graham crackers into low-fat pudding.

- Dip pita chips or bread sticks into your favorite store bought hummus.

This is just an example of why you can’t believe everything you read on the Internet.  Beware, if it sounds too good to be true….it probably is. Click for the entire story.

The event will be held at the Center for a Healthy Lifestyle, in the “Little Yellow Cottage”, 533 Lomas Santa Fe Dr., Solana Beach, CA  92075 (behind the Boys & Girls Club).

RSVP required, space is limited, email: pkorody@RD4Health.comor call Peggy at 858-401-9936.

for one person $49:

SPECIAL: Purchase the cookbook ($21.50 w/tax) and get a free admission to the class!

Little Hands in the Kitchen Cookbook/Cooking Class $21.50 :

Can’t make it?  My book is for sale at the various sites: www.RD4Health.com, Amazon.com (sneak peak available), and BarnesandNobel.com

Why not try “Meatless Monday” for health and sustainability? Start off your week by replacing meat with beans, peas, and veggies! FYI, the latest USDA statistics show that men in the U.S. consume as much as 190% of their recommended daily allowance of protein, while women eat as much as 160%. Americans derive the majority of their protein from meat and other animal sources.  It is also important to know that, red and processed meats are linked to chronic preventable conditions such as, cancer, coronary vascular disease, diabetes, and obesity.  Switching to beans, peas and veggies, one day a week, increases your fiber and healthy protein intake, along with folate, zinc, iron, and magnesium.  Another bonus of replacing meat with plant based protein one day a week helps to reduce your intake of both saturated and total fat.  “Meatless Monday” also helps the environment by decreasing your carbon footprint and saving resources.  Did you know one-fifth of man-made greenhouse gases are produced by raising cattle?  To help you get started I’ll be adding a “Meatless Monday” recipe each month to my website (RD4Health.com), in fact check out my Veggie Bean Chili recipe!

Here’s something else to consider. Are you a frequent flyer when it comes to eating out, getting take-out food or buying processed foods?  Why not try to cook at home one more day per week?  This way you control the ingredients, so you can control the health of the dish.  You will be amazed at how many calories and fat grams you can reduce!  Also, it doesn’t have to take hours to create a healthy meal; in fact, one of my new favorite go to fast foods is the thin sliced, boneless, skinless chicken breasts.  They cook quickly and there are so many ideas of what to do with them.  One of my boy’s favorites is to mix some Dijon mustard with a little bit of honey or maple syrup, then I cook them on a stove-top grill and baste with the sauce the last five minutes of cooking.  Cook some pasta or rice, steam some veggies, mix up a side salad, and dinner is ready in no time!

You may not want to go to the gym in January if you want to avoid the crowds, but exercise is still an important part of a healthy lifestyle. Since we are so blessed and fortunate to live in sunny southern California, why not dust off that bike, or get a new pair of walking shoes – no gym membership required!?

Once again, I would like to wish you a very happy, healthy start to your New Year!