Gluten Dairy Free Blog » Angela Pifer http://mealplanswithout.com/GlutenDairyFreeBlog Just another WordPress weblog Tue, 05 Jan 2010 04:10:45 +0000 http://wordpress.org/?v=2.9 en hourly 1 Introducing our Gluten Dairy Free Directory! http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2009/05/11/introducing-our-gluten-dairy-free-directory/ http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2009/05/11/introducing-our-gluten-dairy-free-directory/#comments Mon, 11 May 2009 21:04:24 +0000 admin http://mealplanswithout.com/GlutenDairyFreeBlog/?p=28 Eating gluten and dairy free can be very expensive.  To help with that,  most of the recipes that you will find on MealPlansWithout are naturally gluten and dairy free – instead of using a gluten and dairy free alternative.  However, it is handy to have a list of gluten dairy free products for the occasional “gluten free pasta” our recipes call for.   Or if you get a craving for a yummy snack or dessert, there is a great variety of pre-made options.

We’ve created a free handy tool – our Gluten Dairy Free Product Directory with thousands of gluten/dairy free products.

Angela Pifer, MSN, Certified Nutritionist:

“This directory is a reliable resource that helps patients stop thinking about what they can’t eat and start thinking about what they can eat.  Once my patients realize there’s a whole world of foods available to them, they immediately relax about making the shift to gluten or dairy free. This directory is an invaluable tool that all health practitioners should utilize.”

To view the directory, visit www.mealplanswithout.com/glutendairyfree.html and click on “Download Now.”

]]> http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2009/05/11/introducing-our-gluten-dairy-free-directory/feed/ 0 Protein: How Much is Enough for a Gluten and Dairy Free diet? http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2009/01/05/protein-how-much-is-enough-for-a-gluten-and-dairy-free-diet/ http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2009/01/05/protein-how-much-is-enough-for-a-gluten-and-dairy-free-diet/#comments Tue, 06 Jan 2009 03:37:28 +0000 admin http://mealplanswithout.com/GlutenDairyFreeBlog/?p=14 Are you new to a gluten and dairy free diet? One of the most common mistakes made by gluten and dairy free newbies is to increase their consumption of protein foods. The newbies often do this because they don’t know what to eat to replace all of the foods that they no longer can. While protein is the major building block for our bodies it is important not to overconsume. Protein is the primary component of muscle and is essential for the formation of all cells. Protein is also critical for optimal immune function and if deprived of protein our bodies are more susceptible to infections and disease. Anyone who is recovering from surgery, a wound or burn which is healing, may require more protein to promote tissue repair.

Proteins are made up of several different amino acids all strung together. Our bodies are capable of making some of the amino acids. Others are called “essential” because we must consume them in our diets in order for our bodies to remain healthy. In order to get adequate protein from our diet we should eat a variety of foods each day. The most common source of protein in the American diet is meat. Milk and most dairy products are also rich in protein. Egg white is said to have the most complete protein. Many of these animal sources of protein can also be high in fat.

To avoid too much fat, select leaner cuts of meat, fish and poultry and cook without adding fat. In other words, bake, broil or boil your meat. Vegetarians can also get adequate protein in their diets by eating beans and lentils as well as a variety of vegetables and grains. Nuts and seeds are also a good source of protein.

How much protein do we need? Most Americans get more than enough protein in their daily diets. In fact, some health professionals would argue that we get too much. The average adult needs 0.8 grams of protein for each kilogram or 2.2 pounds of body weight. This equates to 45 to 70 grams of protein daily for most adult males and females. Yet we generally consume twice that much. If you are overweight you do not necessarily need more protein. Some athletes feel they will perform better and increase their muscle mass if they follow a high protein diet. This has not been shown to be true in scientific studies. Women who are pregnant or lactating will require slightly more protein (20 grams) each day to help support the demands of the fetus and the nursing infant.

Submitted by:
Angela Pifer, MSN, CN
Certified Nutritionist
NutritionNorthwest.com
NourishingNewsBlog.com

]]> http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2009/01/05/protein-how-much-is-enough-for-a-gluten-and-dairy-free-diet/feed/ 0 Clearing the “Vegetable Confusion” for the gluten and dairy free diet! http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2008/12/02/clearing-the-vegetable-confusion-for-the-gluten-and-dairy-free-diet/ http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2008/12/02/clearing-the-vegetable-confusion-for-the-gluten-and-dairy-free-diet/#comments Wed, 03 Dec 2008 05:38:14 +0000 admin http://mealplanswithout.com/GlutenDairyFreeBlog/?p=12 Quick! Name five different vegetables you’ve cooked in the last week. Tough, huh? So you may not be surprised to learn that most people eat the same few vegetables, cooked in the same way, over and over again. What can I say? We like our routine! The typical American eats only three servings of vegetables per day.  Iceberg lettuce, French fries and ketchup account for the largest portion of these servings (I wish I were saying this sarcastically, but unfortunately I am not). Worse, a quarter of the vegetables eaten in America are French fries. This task can be even more daunting for those on a gluten and dairy free diet. Don’t fret: the information below will help clarify which vegetables are good for you (hint: they ALL are!) and provide some suggestions on vegetables you might not have considered in the past.

From time to time I hear new ideas on which vegetables we should eat and which we should avoid. Potatoes were good (high in potassium), then bad (too much starch) …carrots good (good source of vitamin A), then bad (too much sugar)…corn good (taste amazing on the cob), then bad (too much starch) and then there are the tomatoes. Since many people already have a hard time meeting the current recommendations of 5 to 9 servings of fruits and vegetables per day, this added confusion only makes matters worse.

I hope that you can already see my point before I make it. The only time you are doing something bad for your health is when you don’t include freshly cooked and prepared vegetables at mealtime.

Here is your new rule: If it comes from the earth, you can consider it healthy; all vegetables are healthy and have a place in your eating plan.

There isn’t anything wrong with a potato; that is, until you fry it into French fries or make it into a potato chip or smother it in sour cream and butter (the sour cream and the butter are more at issue here — not the potato.) So don’t avoid potatoes completely. Potatoes have potassium, are rich in vitamin C and, well, taste really good when grilled. (Baby reds are a beautiful side to a nicely-grilled steak. Simply toss them in extra virgin olive oil and add a couple of tablespoons of chopped dill and sea salt to taste and roast).

The easiest way to ensure that you are getting a good variety of nutrients is to vary the types of vegetables that you eat each day. And that means that you are not going to eat potatoes every night. Eat these on occasion; weekly is fine. On other nights and whenever possible, combine green, yellow, orange and red vegetables. The following list is a good starting point for vegetables that you might not have considered before:

  • Spinach
  • Turnip Greens
  • Water Cress
  • Dried apricots
  • Zucchini
  • Asparagus
  • Artichokes
  • Okra
  • Cabbage
  • Yams
  • Celery
  • Carrots
  • Cucumbers
  • Radishes
  • Broccoli
  • Brussels Sprouts
  • Cauliflower
  • Eggplant
  • Onions
  • Beets
  • Bell Peppers
  • Burdock Root
  • Collard Greens
  • Kale
  • Leeks
  • Okra
  • Parsnips
  • Peas
  • Rutabagas
  • Turnips
  • Winter Squash


Submitted by:

Angela Pifer, MSN, CN

Certified Nutritionist

NutritionNorthwest.com

NourishingNewsBlog.com

]]> http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2008/12/02/clearing-the-vegetable-confusion-for-the-gluten-and-dairy-free-diet/feed/ 0 The Budgeted Organic: Which Conventionally Grown Fruits and Vegetables are the Safest for a Gluten and Dairy Free Diet? http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2008/12/02/the-budgeted-organic-which-conventionally-grown-fruits-and-vegetables-are-the-safest-for-a-gluten-and-dairy-free-diet/ http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2008/12/02/the-budgeted-organic-which-conventionally-grown-fruits-and-vegetables-are-the-safest-for-a-gluten-and-dairy-free-diet/#comments Wed, 03 Dec 2008 05:35:24 +0000 admin http://mealplanswithout.com/GlutenDairyFreeBlog/?p=10 Whether eating a gluten and dairy free diet is a personal preference or a restriction due to food allergies, it means that you likely eat a lot of fruit and vegetables. It seems that everywhere you look today, some expert is touting the benefits of eating organic fruits and vegetables but that can be very expensive. Although gas prices have dropped, the product prices haven’t been reduced yet, forcing even the most devoted organic consumers to question their purchases. When faced with feeding a family and $5.99 per pound organic grapes the fact that many will ‘question’ this purchase may be too soft an explanation. It may be more likely that they will be forced to abandon organic choices for their conventionally grown counterparts. Budgets are important, but so is your health. To be a budgeted organic consumer you may choose to split your choices, choosing some organic and some conventionally grown versions.

Now for the good news, there are some fruits and vegetables that don’t rank as high on the pesticide scale. Which conventionally grown fruits are vegetables are the safest? The following list offers fruits and vegetables that you can afford (speaking from a health perspective) to buy the “conventionally grown” versions:

  • onions
  • corn (frozen)
  • avocado
  • pineapple
  • mango
  • sweet peas (frozen)
  • asparagus
  • kiwi
  • bananas
  • cabbage
  • broccoli
  • eggplant


The nonprofit organization Environmental Working Group regularly examines pesticide levels of various commercially grown produce. According to their most recent list, the following fruits and vegetables are the ones most likely to be contaminated. So it’s definitely in your best interest to try to switch to organic versions of these items:

  • peaches
  • apples
  • bell peppers
  • celery
  • nectarines
  • strawberries
  • cherries
  • lettuce
  • grapes
  • spinach

Submitted by:

Angela Pifer, MSN, CN

Certified Nutritionist

NutritionNorthwest.com

NourishingNewsBlog.com

]]> http://mealplanswithout.com/GlutenDairyFreeBlog/index.php/2008/12/02/the-budgeted-organic-which-conventionally-grown-fruits-and-vegetables-are-the-safest-for-a-gluten-and-dairy-free-diet/feed/ 0