Gluten and Lifespan

There are several studies done around the globe demonstrating that those with celiac disease have a shortened life expectancy. There aren't many studies on those who are gluten intolerant and don't have celiac, but the outcomes would most likely be similar. The difference between the two is a matter of degree. A little gluten for a celiac is kerosene to the fire where the gluten intolerant individual the same gluten is more like lighter fluid. Both cause a fire to burn but the degree of intensity is different.

A large study on hospitalized celiac patients performed in Sweden (they have a higher incidence of celiac that is presumed to be related to early introduction of grain based cereal drinks into the infant diet) were found to have a 2 fold increase in mortality from various causes. Celiac disease is related to intestinal cancers and lymphomas, but also has high incidence of provoking immune system problems resulting in more autoimmune diseases. If you are already suffering from an autoimmune disorder, you may be gluten intolerant if you aren't a celiac sprue sufferer.

The study found that some of the deaths for those with celiac were related to autoimmune disorders such as rheumatoid arthritis and other connective tissue disorders. Other deaths were cirrhosis of the liver (can be a result of celiac disease and not related to alcohol), and inflammatory bowel diseases like Crohn's and ulcerative colitis. It is hypothesized that many of these deaths especially cancer, are related to malabsorption. This results in poor nutrient, vitamin and mineral status. In these cases, a poor vitamin A and D levels would have been found. Both of these vitamins work together and an adequate vitamin D level is protective against so many diseases such as influenza, cancer, and heart disease.

Generally, celiac disease and gluten intolerance are diseases that are based in chronic inflammation. "Gluten sensitivity should be considered as a state of heightened immunologic responsiveness to ingested gluten proteins in genetically predisposed individuals. The brain is particularly vulnerable." This statement came from a study done by Pediatrics Journal. Inflammation is found to be the culprit in many diseases including heart disease, cancer, Alzheimer's, and arthritis. Many people suffering from

Another study in the Lancet, demonstrated that those who didn't follow a gluten free diet had a 600% increase risk of death. Death rates were also affected by delay in diagnosis as well as the non-gluten adherence, meaning monthly cheating.

Many who experience relief from physical symptoms or maladies with a gluten free diet, think it is acceptable to cheat now and then. Another study found that minute amounts of gluten caused inflammation in gluten sensitive individuals. There is difficulty to abstain at all times unless you make your own food at all times. But you don't want to compound those inadvertent gluten exposures with your own blatant cheating. It takes 3-6 months to reduce inflammation from that exposure. So cheating every month won't give your immune system a chance to relax and you will experience chronic inflammation. Some of the gluten free products/foods available have a threshold of gluten. If it contains less than 20 parts per million it can be considered gluten free. This can be a problem if you consume a gluten free muffin in am, cookie at lunch and pasta at dinner. You may be exceeding the gluten level your body can take with this ingestion.

Keep this in mind, when you think about cheating.......

This week's recipe is a low budget, easy and tasty soup.

Greek Bean Soup

1 can 15oz of navy or Northern beans, rinsed
4-5 c. broth, use more if you want a thin soup, less for thicker soup
Fresh ground pepper
4 carrots sliced
3 stalks of celery sliced with the leaves
2 onions diced
4 sprigs of fresh oregano or 1/2 tsp. dried oregano
2 Tbsp. of tomato paste

Combine all in a pot and cook over medium low heat for 40-50 minutes until carrots are soft.

Enjoy!

Valentine's Day Dinner, Won't Break the Bank or Your Health

Valentine's Day, similar to other holidays, birthdays, anniversaries, retirements, births, weddings, promotions, and other occasions, provide us with ample opportunities to celebrate using food. The downside of all these celebrations, is that opportunities to overindulge in carbs and calories are many. For those of us with food intolerances, it can provide opportunities to cheat as well. What can just a gluten little do? Over the next month, we will examine the medical implications of gluten and casein intolerance in a series of articles. I will address if cheating even a little is harmful and if so to what extent. The articles will provide an opportunity for education and anti-inflammatory recipes.

Today, I am providing a healthy dinner for you and your sweetie! If you don't have a sweetie, then invite a friend who is also sweetless over for a dinner. In the past, as a single mom, I made a candle light indoor picnic dinner I enjoyed with my little kids. They were big fans of indoor picnics during the dreary winter months or rainy days. Those are good memories........Anyway, this Valentine's Day Menu:

Wine of Choice

Chicken Piccata
Risotto
Fruited Green Salad with Pecan Dressing
Dessert Ideas

Wine--I would suggest a lovely Riesling (a sweet German wine) or Vino Verde (a sparkling green wine from Portugal), if you prefer red wine, there are many varieties available. I have become fond of a local Colorado wine, Laughing Cat Sweet Baby Red. Check out your local wineries, many have free tastings.

Chicken Piccata is typically served with capers and dredged in flour or breadcrumbs. We could substitute some gritty rice flour or use some expensive gluten free bread to make crumbs, but I have a quick, tasty and easy pantry solution. We will use cornstarch.

• 1 large chicken breast, cut in half horizontally to make to thin identical pieces, will make a thin cutlet
• 3 Tbsp. cornstarch
• 1/2 c. white wine or broth
• 1/2 c. broth
• Sea Salt
• Fresh Ground Pepper
• 1 tsp. dried chives or 2 tsp. snipped fresh chives
• 1/4 c. fresh parsley minced
• juice of 1 lemon, zest if you want more of a zing in your sauce
• olive oil
• ghee (suitable for those who are CF) or vegan margarine (use butter if you can have casein)

1. Rinse chicken pieces and dredge through cornstarch.
2. Shake off excess cornstarch.
3. Season with salt and pepper.
4. In a skillet, over medium heat, warm ghee, add chicken and brown on both sides.
5. Remove chicken from skillet and place in a pan in a 350F oven. While chicken continues to cook, work on the sauce.
6. Add wine/broth and stirring to deglaze the pan.
   
7. Season with salt and pepper.
   
8. Add lemon juice (a nice touch Ina Garten, "Barefoot Contessa" places the lemon halves in the sauce and while it simmers and then removes them). Another option is to use lemon zest.
   
9. Cook until sauce is thickened (reduced), add 2 Tbsp. of ghee or olive oil and stir well.
10. Add chicken breasts and cover both sides with sauce.
    
11. Add parsley and serve with lemon slices and parsley sprigs for garnish.

Risotto (pictured above is minus the veggies)

• 1 shallot, sliced
• 2 garlic cloves, chopped
• 1 c. risotto
• Olive oil
• Sea salt
• Fresh ground pepper
• 1 zucchini, diced
• 1 roma tomato, diced
• 1 carrot, diced
• 1/4 c. white wine
• 2-4 c. broth

Heat oven to 400F.

1. In a cast iron skillet over medium heat, warm olive oil, add shallots, garlic and risotto.
2. Coat the risotto and saute until shallots and garlic are soft.
3. Add wine and cook gently and stir for 5-10 minutes.
4. Add the vegetables and seasonings. Stir well.
5. Add 2 c. of broth and place in the oven after stirring well. Cook 20 minutes and check risotto. Add 1 c. of broth, shouldn't be very thick. Bake for another 20 minutes and evaluate the risotto. Should be creamy and the risotto soft. Add more broth 1/2 c. at a time and cook 10 minute increments until it meets the creamy and soft criteria.

*If you can have Parmesan cheese, add it prior to serving.


Fruited Green Salad with Pecan Dressing (not pictured)

• 1/2 head of romaine or green leaf lettuce, clean, dried and ripped into bite sized pieces
• 1 orange peeled and segmented, do this over bowl to catch the juice
• 1/2 apple diced
• 2 Tbsp. raisins or craisins
• 1/2 stalk of celery diced
  

1. Place apple pieces in reserved orange juice.
2. Toss lettuce with remaining ingredients.

Dressing

• 2 Tbsp. raw pecans
• juice of 1 lemon
• juice of 1 orange
• 1/2 Tbsp. honey

Blend all ingredients in blender. Serve with salad

Dessert Ideas

For those of you who don't want to indulge and feel weighed down in the am. I suggest, a plate of fresh berries and small serving of nuts (can be purchased in bulk section for a few dollars). For example, one pint of blue or blackberries, strawberries with greens still on (looks pretty) and 2 Tbsp. of raw almonds, 2 Tbsp. raw pecans and 2 Tbsp. Brazil nuts. Add a few squares of dark chocolate to round out the dessert. If you don't like or can't have nuts, add some gluten and dairy free crackers, seeds (Tamari pumpkin or sunflower seeds) and avocado slices. Of course you can just have the berries!

Another idea is melting dark chocolate on low heat and dipping washed, dried fruit such as orange segments, apples, and strawberries into chocolate halfway, place on waxed paper to dry.

Lastly, this is great recipe that comes from a site that has many wonderful, allergy friendly recipes, it is an Apple Crisp Recipe. It is raw, easy to prepare (can be made in advance) and so delicious. Instead of feeling weighed down after eating, you feel refreshed. I used raw pecans in place of walnuts with wonderful results.

Happy GFCF Valentine's Day!!