What is all this stuff about gluten anyway?

"I’ve heard that carbs in general are bad for me but what is so wrong about a bran muffin? “

Aside from all of the refined carbohydrates and sugar ( that is another blog topic for a future time) , the muffin contains gluten which can cause a whole host of problems for those individuals that suffer from gluten  intolerance or sensitivity. Celiac disease is a form of severe gluten intolerance where there is an immune response and compromised digestive system.

What does it do?

Basically gluten can cause a lot of inflammation in the body and some not so fun side effects.  It is your body’s way of saying, “Hey, don’t eat that pizza! It makes me feel really bad and I have to work a lot harder to function.”

People may experience  nasal congestion, cough, sinusitis, headaches, allergies, nausea, vomiting, bloating, mood swings, diarrhea, skin rashes, achy joints and/or fatigue after eating gluten.  Symptoms can occur anywhere from a few minutes to a couple of hours after eating.

What the heck is it?

Gluten is basically a type of protein that is found in forms of wheat (including durum, semolina, and spelt), rye, oats, barley, triticale and kamut. Gluten is what makes wheat flour elastic and smooth. Gluten containing foods include bread, cake, cookies and other baked goods, pizza, pasta, pancakes, waffles, cereal and other foods prepared with the grains mentioned above. It is also hidden in a lot of different foods such as soy sauce, most processed foods, soups, sauces, gravies, tortillas, hydrolyzed plant protein (HVP), texturized vegetable protein (TVP), beer, some hard liquors, licorice, and some flavorings.  So read labels!

When I met gluten:

I learned about Celiac disease from a massage client years ago when I had just started acupuncture school .  This woman was practically incapacitated by this little protein that is in most people’s daily lives.  She had severe joint pain, extreme fatigue, headaches, foggy thinking and alternating diarrhea and constipation.  No one could figure out why this young woman felt so bad.  All of her medical tests came out normal.  Finally someone thought to  some  blood tests for Celiac disease and her life changed.  She cut out all grains except rice and corn, which she ate sparingly.  Within a month, all of her symptoms were gone!

When I divorced gluten

Now you are thinking, “Well that’s not me, I don’t get severe joint pain after eating a cookie.”   Well, I didn’t either.  Hey, I used to eat a lot of bread products too.  My after school snack was toasted sourdough with swiss cheese and salami.  In college I began many mornings with a muffin and a latte.  I was ignorantly blissful ( while suffering from chronic neck pain, fatigue and migraines) until my muscle tester found gluten to be a major problem  for me.

I remember being baffled by how someone could not eat bread (what with my Italian heritage and all).  I asked my massage client what she ate instead of sandwiches,burritos and chocolate chip cookies.  She answered, “salads, tacos and dark chocolate”.  She also told me that she did not miss any bread products because she felt sooooo much better without them! I was tired of being tired and walking around with my a crick in my neck, so I decided to eliminate one of the four major food groups.

I decided to focus on what I could eat instead of lamenting over pancakes and cake.  I discovered that there were plenty of yummy alternatives to what I normally ate.  Honestly, I also felt better.   I ate eggs and kale for breakfast with an occasional slice of Glutino flax bread.  I had salads with chicken or fish instead of sandwiches.  I stopped eating pancakes and pizza because they put me in a coma.

These days most stores have a variety of gluten-free products and alternatives.  You really don’t have to feel deprived.  You can find everything from gluten-free breads and baked goods to pizza and pie crusts, baking mixes, crackers, and pastas.  Just experiment until you find a brand you like.  Ask your grocer for a list of gluten free products.

What if I am eating out?

• Avoid chains where much of the food is pre-packaged and made off-site.
• Simple menu items like grilled or broiled meats and vegetables are good choices.
• Have a salad without croûtons.
• Home fries or potatoes instead of bread.
• You can order a burger without the bun and wrap it in lettuce.
• Ask the chef if they have a gluten-free dish/alternative.

Helpful sites:
www.glutenfreegirl.com
www.glutenfreeda.com
www.glutenfree.com

Most people scrunch their noses up when you mention kale or other dark leafy greens such as chard, collards, broccoli or spinach. They have an automatic aversion to dark green leafy vegetables. Why is it that people think they don’t like greens? I have discovered that most people just don’t know how to cook them. A lot of people’s experience of most vegetables are overcooked, flavorless, lifeless sides on our plates that stood between us and dessert as children. We have all had the broccoli that has been cooked so long that it has turned gray and mushy.

Vegetables that are cooked properly can be delicious, satisfying and enlivening. I chose kale to write about because it is one of my my favorite greens and is easy to cook in a variety of ways. It is also so chock full of good stuff that from now on you will have trouble resisting throwing a bunch in your cart as you pass by all of the different kinds. Try them all.

So after touting the benefits of kale, I will give you a few delicious ways to win over even those who believe that iceburg lettuce counts as a vegetable. Kale is full of antioxidants, fiber and contains a significant amount of calcium. Kale contains vitamins A, C, K and E. Fiber has been shown to decrease cholesterol and can help to maintain a healthy bowel. The sulfur containing phytonutrients in kale and other vegetables such as broccoli, cabbage and brussel sprouts has been shown to reduce the risk of certain types of cancers.

Yes, some of the dark leafies are bitter. Bitter substances are great for the liver. Dark leafy greens also help to tonify the blood. Bitter herbs and greens are important for our health and for balance in our lives. In Chinese Medicine, there are five basic flavors that correlate with different organs: bitter, pungent, sweet, sour and salty. In Chinese Medicine bitter foods act on the heart and small intestine.

So now that you can’t wait to eat some kale, here are a few ways to prepare it:

Crispy Kale

This stuff is divine. It is great as a side dish or crunchy snack.

Ingredients:

• 6-8 cups chopped fresh kale, hard stems removed
• 2 Tbsp. olive oil
• 1/2 tsp. Himalayan salt or good quality sea salt

Preparation:

Preheat oven to 350 degrees F.
Spread kale out on the baking sheet. Drizzle with olive oil and sprinkle with a good quality salt. I prefer Himalayan salt above any other. Toss well to coat all of the leaves. I use my hands. Place on the lowest rack of the oven and bake for about 10 minutes.

Remove from oven and stir so that kale can get crispy all over. Bake another 6 to 12 minutes or until kale is crispy. I check the kale a few times to move it around so that the it gets evenly crisped. It should be just lightly browned and crispy to the touch. Turn down the heat if it is getting too brown.

Kale sauteed with Red onion and Balsamic Vinegar

• 1 bunch kale, stripped of stems and coarsely chopped.
• ½ red onion finely chopped
• 2 Tbsp. Olive oil
• 1 Tbsp. Balsamic vinegar
• Sea salt/Himalayan salt to taste

Saute red onion in olive oil in a large saute pan. Add kale when onion is browned. Saute kale until tender. Kale may take 3- 10 minutes to cook depending on type and maturity of kale. When the kale is tender, turn off heat and add vinegar and salt to taste.

Garlic and Red Pepper Kale

• 1 bunch kale, stripped of stems and coarsely chopped.
• 2 cloves garlic minced
• 2 Tbsp. Olive oil
• pinch or ½ tsp. red pepper flakes
• Sea salt/Himalayan salt to taste

Saute garlic and chili flakes in olive oil in a large saute pan. Add kale when garlic is browned. Saute kale until tender. Sprinkle salt to taste.

**Feel free to substitute chard, broccoli raab, spinach, beet tops or collard greens for the kale in the last two recipes.