I’ve had a high-powered blender for 10 years, and I was really curious and excited to see how the Omega line would compare. Of course blenders are functional — especially for smoothie aficionados and people with digestion problems — but I also can make all sorts of fun foods, from creamy soups to silky smooth drinks and luscious desserts, in a high-powered blender.

The Omega OM7560S 3HP blender is a top-of-the-line machine that includes variable speeds, a timer and an infinity control feature, which oscillates the blade speed up and down to force ingredients into the blades. The machine itself is straightforward and easy to use, which I really appreciated. I didn’t even need to read the manual to figure out how it works and the few switches were quite intuitive: start, stop, pulse and dials for time and intensity. Easy peasy.

I decided to give the blender a thorough workout, making a fruit smoothie, a carrot pineapple smoothie including the pineapple core (hello, bromelain!), nut milk and even a macadamia-based lemon mousse tart for my birthday.

I was impressed. Everything blended more quickly than I expected. Any blender can handle fruit, but most can’t give the silky, smooth texture needed for a good veggie smoothie or for a decadent mousse. I was definitely pleased with how easy it was making the smoothies  — the pineapple core was blended to a smooth texture within minutes.

The feature I enjoyed most was the timer. Often it takes a while to blend soup or smoothies, especially when using a lot of fibrous veggies, and blenders can be pretty loud. With the timer, I could leave the room and not need to worry about switching off the blender.

Cleanup was easy with this appliance, which I consider a big plus. Also, unlike my other blender, the plunger attachment is only needed for thicker foods such as nut butters, so that was one less thing to clean.

My only minor complaint is that the pitcher doesn’t have a spout. It’s fine for pouring into a glass to drink, but when I was making yogurt and pouring into cups with small lids, pouring was more challenging.

Overall, I enjoyed using this blender and definitely will recommend this to clients. Obviously, this is an easy win for clients who want a quick veggie smoothie in the morning. As a digestive RD, I also would recommend this to my clients who benefit from blended foods, such as people with gastroparesis, ulcerative colitis, Crohn’s, people with obstructions, resections, etc.

Going gluten-free can be a big turning point to greater awareness and healthier eating. All of a sudden, people need to start reading labels, and many begin to wonder why there are all of these ingredients they can’t pronounce and why high fructose corn syrup seems to be in everything. Or maybe after years of eating anything and staying slim, the pounds have started creeping upward, or blood pressure, blood sugar or cholesterol numbers are moving in the wrong direction.

Are You Getting the Nutrients You Need?

Nutrition is important for everyone, but particularly for people who have food restrictions. While a gluten-free diet is absolutely necessary for everyone with celiac disease, there’s an abundance of highly processed, sugary foods out in the gluten-free aisle — often even more than conventional foods.

Years ago, the Food and Drug Administration realized that many people weren’t getting enough vitamins like thiamin, riboflavin, folate and iron. So they added a variety of nutrients to the food supply in everyday foods like flour, bread, pasta, cereal, etc. However, gluten-free breads and cereals are considered specialty products, and very few are enriched with these vitamins. Not only that, but many gluten-free breads are filled with things like tapioca, potato and cornstarch to give a light texture, and these foods often are high in carbohydrates, but lower in protein, vitamins and minerals. So when people switch from eating regular packaged foods to eating gluten-free processed foods, they don’t realize that they’re actually eating a lot fewer vitamins, minerals and fiber and usually more calories, too.

This is not inevitable! The good news is that that many healthy foods are naturally gluten-free — foods such as fruits, vegetables, beans, many whole grains, nuts, seeds and plain fish and poultry.

Also, for many people, untreated celiac disease leads to nutrient deficiencies. Absorption of many nutrients happens through the villi in the small intestine. When these villi are damaged and flattened, fewer nutrients are absorbed. Because of this, people recently diagnosed with celiac disease may even need more nutrients to make up for this. Iron, B vitamins, Vitamin D, calcium and magnesium are particularly important.

It’s awesome that there are now gluten-free brownies, donuts and beer. But just because they are gluten-free does not automatically mean good for you!  Often in the beginning, people want to try anything that’s gluten-free and are just focusing on getting through the day. The focus is on finding replacements for old favorites and learning all of the new rules. That is definitely a great short-term strategy but it’s only the first step!

Suggestions to Make Your Diet Healthier

Go for healthy fats. Increase the amount you eat of fatty fish such as salmon, trout, flounder, sole, rockfish and more.

Calcium is key! This can be from Greek yogurt, cheese or milk, or if you avoid dairy, choose sardines, collards or turnip greens, beans, nuts, etc.

Switch to a GF baking blend using sorghum, garbanzo beans, almond or coconut, brown rice or other whole grains.

Have a fruit or vegetable with every meal — 5-9 servings a day. That can be as easy as an orange with breakfast, a veggie soup and a salad with lunch, dried fruit for a snack and 2 servings of veggies along with dinner.

Include legumes (i.e. dried beans and peas) with your meals regularly; increase your intake of these foods gradually to limit gas.

Drink your water! 8 glasses a day are important to stay hydrated, especially when you increase the amount of fiber you eat.

Include nuts and seeds several times a week, which also contain monounsaturated fats and can help control blood cholesterol levels.

Find a way to reduce stress: acupuncture, meditation, deep breathing, talking to a friend, dancing, walking the dog or whatever works for you. This is under the umbrella of nutrition because most people don’t reach for Brussels sprouts when they get stressed.

Use healthy oils such as olive, avocado, etc. and eliminate trans fats.

Limit sugar and high fructose corn syrup.

Take care of yourself. This includes sleeping well, reducing stress and doing things you enjoy. You’re worth it.

Why is This New Habit Important to You Now?

Knowing your motivation is a powerful thing and can help you build in structure to stay focused on what you value most. When I see clients, one of my first questions is what they’re hoping to accomplish. When the answer is, “Because Dr. So-and-So says so,” or, “I know I really should,” or, “It would make X happy,” it’s a big red flag. We have to dig deeper and develop personally meaningful goals.

What is Your Baseline?

Often, we don’t have a good sense of our current habits. Many people report eating veggies every day or only occasionally going on a Starbucks run. But, when they record their food intake for a few weeks, it becomes clear that the reality is quite a bit different. I definitely recommend keeping track of food, exercise or other habits — either the old-fashioned way with pen and paper or using an online or app diary. In fact, tracking your food is one of the top recommendations from the National Weight Control registry.

How Much are You Eating?

Take a look at those two pictures. Which has more food?

Actually, they contain the very same amount of food!

The one the left is on an 11-inch plate; the one on the right is a 9-inch plate. Research shows we eat about 30 percent more on bigger plates. Amazing how much of a difference small choices in our environment can make! We live in a super-sized culture, and almost all of us fall prey to the ginormous sizes we see all around us. Studies show that everything from portion sizes to plates to colors or even names of food can dramatically affect our intake. Small tweaks can significantly change our behaviors. If you haven’t read Brian Wansink’s Mindless Eating, it’s a fantastic book with a nice mix of research and easy tools to incorporate in your daily routine.

How Mindful are You?

Most of us live pretty distracted lives. If we’re not paying attention to our own lives, we’re missing out on the fun! It’s easy to eat while checking email, watching TV or even driving, and that cuts down on our awareness of portion and on our enjoyment of food. But when we’re eating mindfully, we’re much more aware of hunger and fullness. And, it’s much easier to stop eating because we’re full than because we’re only allowed a certain amount. Additionally, mindfulness has a huge range of health benefits, from improving depression, to lowered blood pressure, to improved immunity, to fighting diabetes and much more.

Do You Have Support?

Generally, healthy habits take a village. It’s easier to get up to exercise on those cold, dark mornings when you’re meeting a friend  or you’ve got a four-legged friend who wants to go for a run. Likewise, it’s easier to eat well with support than constantly seeing tempting foods that are off-limits. It’s critical to build support in person or online for a sense of accountability.

But these babies? They're pretty marvelous, if I do say so myself.

It’s so amazing to me how my body responds to cane sugar, even a small amount. I have some, I want more. I have more, I want more! But these chocolates are different. I can have one — or, alright, two — of these chocolates and I can say, "Oh, that was tasty." And I’m done.

Allergy-Friendly Vegan Chocolates

Recipe by Cheryl Harris, MPH, RD

Ingredients
2 ounces 99% or 100% cocoa mass
1/2 ounce cocoa butter
2 tablespoons maple syrup, room temp
1 dropper-full vanilla stevia
1/8 teaspoon ground vanilla beans
Optional add-ins: chopped nuts, nut butters (such as macadamia butter, hazelnut butter, Brazil nut butter), unsweetened cherries, toasted coconut flakes

Directions

1. In a heavy glass bowl, microwave the cocoa mass and cocoa butter for 90 seconds. Or, use a double-boiler.
2. Microwave the maple syrup for 10 seconds, or have it at room temp.
3. Once the chocolates are thoroughly melted, quickly add the maple syrup and mix thoroughly. Add in stevia and ground vanilla beans.
4. Allow to cool down for a few minutes, stirring every 30 sec.
5. Pour chocolate into a mold and layer the chocolate with add ins.
6. Allow to cool completely. This will take a few hours. This is the only hard step! Best of luck.

Product Reviewed
CDN (Component Design Northwest) Chocolate Tempering Thermometer

I was incredibly excited to review this thermometer, because seriously, who doesn’t like having a good reason to play with chocolate?

I have many food sensitivities, and so do my clients. However, chocolate-covered pomegranate seeds, chocolate-covered clementine slices, and lots of other chocolate-covered nuts and seeds are an allergen-friendly way to make a quick, easy and elegant dessert. I was certainly curious if this could help me improve my kitchen magic.

First, I dipped the clementine slides in tempered and un-tempered chocolate. The hazelnuts got the same treatment, and I sprinkled some coarse sea salt on them, too. In the photo below of the clementine slices, the tempered slices are on top. The tempering gives a smoother and less streaky consistency.

For the hazelnuts in the photo below, the difference was much more visible. The tempered chocolate (on the bottom) is smooth and glossy, while the un-tempered chocolate (above) has unattractive white splotches and streaks. Also, the non-tempered chocolate would melt on my hands when I picked up a piece to eat, while the tempered chocolate didn’t.

I won’t lie; both tempered and un-tempered treats were tasty — but we eat with our eyes too. Tempered chocolate treats are much more attractive, and less messy.

The thermometer insert gives a lot of fascinating info on the science behind why different temperatures cause differing quality of appearance, and I appreciated that background info as well.

Tempering with a thermometer does take extra time and effort. For a foodie like me, or someone who knows the secret of how simple and easy it is to do chocolate dipped goodies, it’s well worth that time, especially when I’m giving away dipped fruit as a gift. I definitely will be using this thermometer again, and know that it’ll come in handy.

The Basics

What is does it mean?
Gluten-free is finally defined in the U.S.! Products marked gluten-free legally must contain less than 20 parts per million (ppm) of gluten, which includes any exposure to gluten by cross-contamination.

What’s covered?
The ruling covers all foods under the FDA, which is most packaged foods and nutritional supplements that choose to use the term “gluten-free,” “free of gluten,” “no gluten” or “without gluten.”It will not affect any packaged foods without a gluten-free claim, medications, or over-the-counter medications. Most packages still will not contain this information and will fall under FALCPA (food allergen labeling) rules.

Other gluten-free certifications, such as certification through the Gluten Intolerance Group or the Celiac Support Association, will remain unchanged.

Cross-contamination Counts

For many who are strictly gluten-free, avoiding cross-contamination is the hardest part. With a little support, you can read labels for gluten, but it’s often the tiny amounts that are accidentally added that can sink your battleship. Fortunately, this law means that the final product of items labeled gluten-free are below 20 parts per million, including any gluten accidentally added during processing.

What About Oats?

Oats are allowed in products marked gluten-free as long as the final product contains under 20 ppm of gluten.

Why Doesn’t Gluten-free Mean ZERO Gluten?

While that would be wonderful, it’s not yet possible to measure accurately down to zero parts per million at this point in time. Researchers around the world agree that 20 parts per million is safe for almost all people with celiac disease. Canada, Europe, Israel and other countries also define gluten-free as 20 ppm.

Controversial Points

The new ruling is clear that products must be under 20 ppm of gluten, but it doesn’t actually require manufacturers to test products for the presence of gluten. While the FDA gives some tips to manufacturers about testing, this is a bit puzzling and disappointing that there are no concrete requirements.

Think a Product is Mislabeled?


Complaints can be made by calling the Center for Food Safety and Applied Nutrition’s Adverse Event Reporting System called “CAERS” at (240) 402-2405, and this link provides additional resources around the U.S. 

For the record, there have been gluten-free beers on the market for quite a few years, and they’re made from non-gluten containing grains like sorghum or rice. But there was a huge fuss and a lot of excitement when manufacturers announced that they had figured out how to make a beer with barley, and then go through a special process to remove the gluten fragments in order to make it safe for people with celiac disease or sensitivity. They even tested these special “gluten-removed” beers with state-of-the art testing equipment, and they came up clean.

Sounds spiffy, but here’s where it gets fuzzy, even if you haven’t had a few. The normal tests for gluten are generally not designed for fermented foods like beer. During fermentation, some of the strands of protein are broken down into their parts, also known as amino acids. The ultimate goal here is to figure out if the amino acid sequences that are toxic to people with celiac are still present in the beer. The essence of the debate is not if the tests give the answer of zero, but whether the tests are actually looking at something meaningful, and can accurately assess the presence of these harmful fragments.

The powers that be in the U.S. and Canada still have doubts on the safety of these gluten-removed beers. The U.S. head honchos in charge of booze, also known as the Alcohol and Tobacco Tax and Trade Bureau, have required disclaimers such as: “Product fermented from grains containing gluten and [processed or treated or crafted] to remove gluten. The gluten content of this product cannot be verified, and this product may contain gluten;” or “This product was distilled from grains containing gluten, which removed some or all of the gluten. The gluten content of this product cannot be verified, and this product may contain gluten.” They released a statement in February that specifically states the beers can’t currently be labeled gluten-free without the disclaimers, because it’s confusing and misleading to consumers.

So … I know many people see these beers and assume they’re safe. Until or unless we find out otherwise, I do encourage my gluten-free clients to steer clear of the “gluten-removed” beers, and instead choose other alcohol or beer from non-gluten containing grains. There are a bunch of truly, 100 percent gluten-free beers on the market, including Redbridge, Bard, New Grist, Green’s, New Planet and more.

And stay tuned! This is an ever-evolving topic and the guidelines will certainly change as new research is available. For a thorough and fantastic discussion, see Tricia Thompson’s write-up on gluten-free beers.

We make food decisions daily, and they’re often not conscious. This starts with the moment we think about food, and goes through the decisional process of deciding whether to eat, what we choose, and how much and where we eat. It also includes our awareness of the sensations of eating, when we decide to stop and even how and when we clean up the food. On one hand, it’s very simple, but mindful eating has been linked to improvements in a wide range of health parameters, particularly diabetes, binge eating and weight management.

Lots of studies support the health benefits of mindfulness and meditation, with improvements in a range of conditions such as stress, depression, anxiety, IBS, chronic pain, addiction, psoriasis and many other health concerns. Mindfulness is defined by Dr. Jon Kabat-Zin as “paying attention in a particular way: on purpose, in the present moment, as if your life depended on it — and non-judgmentally.” That can be informal, such as paying attention to the warm water drops during a shower or the sound of the ocean’s waves, or a formal meditation practice. There are a wide range of meditation practices, including mantra meditations or chanting, active or movement meditations such as some yoga and tai chi practices, and relaxation. Another form of meditation involves awareness of sensations, and this encompasses mindful eating.

So where to start? Here are some of my favorite resources for mindfulness, meditation and mindful eating, and information on trainings for nutrition professionals.

Mindful Eating Books

But I Deserve This Chocolate!: The Fifty Most Common Diet-Derailing Excuses and How to Outwit Them by Susan Albers
Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle by Michelle May
Eating in the Light of the Moon: How Women Can Transform Their Relationship with Food Through Myths, Metaphors, and Storytelling by Anita Johnston (my favorite)
When Food Is Love: Exploring the Relationship Between Eating and Intimacy by Geneen Roth (she has a variety of books)
Intuitive Eating, 3rd Edition by Evelyn Tribole and Elyse Resch
50 Ways to Soothe Yourself Without Food by Susan Albers

For nutrition professionals:

Am I hungry? Trainings for nutrition professionals, by Dr. Michelle May
IntuitiveEating.org — website, books, free newsletter
Mindful Eating, Conscious Living 5 day training
Mindful Eating: latest research and practical steps for better health (1 CEU course)
Mindless eating (1 CEU course)
The Center for Mindful Eating — free newsletter, other resources

Self-Compassion

Dr. Kristin Neff
Dr. Christopher Germer
Center for Mindful Self Compassion

Free meditation and mindfulness podcasts, posts & other resources

Tara Brach — podcasts and guided meditations
Hugh Byrne — audio talks and meditations
Pema Chödrön — videos, articles
Jonathan Foust — talks and guided meditations
Dalai Lama — webcasts

Insight Meditation Center of Charlottesville, VA (various teachers)
Jim Gordon, MD demonstrating “Soft Belly” breathing
Jon Kabat Zinn — videos of talks
Rick Hanson — newsletters & videos
Jack Kornfield — articles
Belleruth Naparstek — articles, some free audio
Sharon Salzberg — posts and podcasts
Audio collection from Spirit Rock, renowned meditation center

Paid resources

Awakening Joy Course (variable cost) and Awakening Joy: 10 Steps That Will Put You on the Road to Real Happiness (book)
Ram Dass Webcasts (donation required)
Deepak Chopra meditations
Bernie Siegel — books, CDs, DVDs, etc. on hope and healing
Sounds True — meditation/mindfulness resources
Health Journeys — guided imagery and meditation CDs/mp3s

Through trial and error I came up with a cake I liked, but wanted a nicer crust, and so this became a skillet cake. You can make it in a regular 9-inch cake pan. This recipe is also totally versatile, and I’ve halved the recipe and put it in a 7-inch dish, which works, too.

For the flours, you can do all teff, all sorghum, or a combo. If you can get your hands on mesquite, do! Not only is it super high in fiber, but it has a caramel-like taste.

Banana Skillet Bread

Recipe developed by Cheryl Harris, MPH, RD

Ingredients
Dry:
1 cup teff or brown rice flour

1 cup sorghum flour

1 Tbsp mesquite flour

1 Tbsp +1 tsp baking powder

1/2 tsp baking soda

3/4 cup hazelnuts, pecans or walnuts or chocolate chips (optional)

pinch of salt

Wet:

2 über ripe bananas

1 level Tbsp +1 tsp ground flax seeds

2/3 cup maple syrup

1/2 cup olive oil or coconut oil

1/2 tsp maple extract

1 tsp vanilla or almond extract
1/3 cup sparkling (bubbly) water, or milk or milk substitute

Instructions

1. Grease a 10-inch cast iron skillet with coconut oil. Preheat oven to 350, and put the skillet in the oven to heat.
2. Thoroughly mix dry ingredients together.
3. Thoroughly blend all the wet ingredients together except the sparkling water. In a Vitamix, that takes less than a minute; an ordinary blender would take a few minutes.
4. Add wet into dry, then add in sparkling water as well. Mix until everything is well combined, but don’t overmix (i.e. no more dry stuff, but no need for a workout).
5. Bake for 30 minutes or until top turns a beautiful golden brown. Cool on a drying rack for 5 minutes, then turn out.

Yum. Gluten-free, vegan, and can be allergen friendly (omit nuts).

With back-to-school right around the corner, it’s time for people who can’t eat gluten to plan ahead for breakfasts. We’ve all heard it: Breakfast is the most important meal of the day and gets us off to a good start. We need energy to study, work and play! Many studies have shown improvements in concentration and learning for children who eat breakfast, and starting the day with a healthy breakfast helps adults, too. There are great options from both the regular grocery store and specialty products.

Some of the best choices:

• Greek yogurt is a great source of protein. Add in some berries and sprinkle in a spoonful or two of ground flax seed or chia (Salba) to get in a little extra fiber.

• Get creative with eggs: scrambled eggs, omelets, huevos rancheros, an egg bake, a crustless quiche, or even hard-boiled for an inexpensive, high-protein, on-the-go breakfast. Add in veggies with the eggs for a more filling breakfast with more antioxidants and fiber. Research is clear that an egg a day won’t negatively affect our risk of heart disease. Of course, egg whites are always an option, too.

• Smoothies are also a great way to get some additional fruit in your diet, and most kids enjoy them. Just make sure to get some protein from Greek yogurt, protein powder or even tofu. Bonus points for throwing in a handful of spinach!

• Don’t forget old standbys, like cottage cheese or ricotta cheese and fruit, gluten-free, free-range sausages, grits, etc.

• As far as cold cereals go, nutritionally, Crunchy Flax, Whole O’s and Mesa Sunrise are among the best options because all are great sources of whole grains and fiber. Van’s has a new gluten-free cereal line as well.

• KIND now has Whole Grain Clusters that are tasty and provide some protein and fiber, too.

Some mainstream breakfast options are naturally gluten-free, like most kinds of Chex (not wheat Chex, of course). Sprinkle in a spoonful or two of ground flax seed to get in a little extra fiber. And, of course, there are more and more gluten-free versions of the typical standards. EnviroKidz has some for children of all ages, like Gorilla Munch and Koala Kids, and there are new gluten-free Rice Krispies (watch out, regular ones have gluten) and these are in most local supermarkets. Many stores sell gluten-free bagels, muffins, scones, waffles or other sweet breakfast treats.

Looking ahead to chilly mornings, hot cereals are a great way to start the day with fiber and whole grains. Most gluten-free grains cook up nicely as hot cereals. My personal favorite is millet, but kasha (buckwheat), quinoa flakes, amaranth, teff, etc. work well, too. It’s easy to make a big pot and have them all week long. Bob’s Red Mill has a few nice options, like Mighty Tasty Hot Cereal. Don’t forget about certified gluten-free oatmeal, which can be found at specialty stores or online.

You can also think beyond usual breakfast foods for a change of pace. Soups or any kind of leftovers work well, and you’re only limited by your imagination!

Fortunately, with extra planning, a well-rounded and delicious gluten-free vegetarian diet is totally doable.

It’s vital for everyone with celiac disease to get enough iron, calcium, vitamin D, fiber and B vitamins (including B12), because these are often lacking due to damage from the disease process and eating patterns often seen in gluten-free diets. Pair that with a vegetarian diet — which can be lacking in protein, iron, calcium, B12, omega fats, and vitamin D — and it’s easy to miss out on necessary nutrients.

What’s a Gluten-Free Vegetarian to Do?

• Focus on typical vegetarian staples that are gluten-free like beans, lentils, tofu, dairy, nuts, seeds, and, of course, fruits and veggies. If your diet includes dairy, eggs and fish, these are very nutrient rich as well.
• Watch out for the miso! Surprisingly, sometimes it contains barley.
• Eat a good source of protein with each meal.
• Try quinoa, buckwheat, amaranth, etc. These pseudo-grains are some of the best sources of vegetarian and vegan protein.
• Grains such as millet, teff and sorghum are very nutritious, as well. In addition to protein and fiber, they all have other vital nutrients, like B vitamins, iron, calcium and magnesium.
• Get your vitamin D, iron and B vitamin levels checked.
• If you don’t eat fish, consider taking a vegan or vegetarian omega-3 supplement from algae.
• When possible, include fortified gluten-free foods, like cereals and breads.
• Work with a registered dietitian nutritionist to make sure you’re eating a balanced diet.

A large study from the American Journal of Psychiatry showed that women who ate a healthy diet filled with vegetables, fruits, whole grains, and high quality meat and fish were 30 percent less likely to suffer from depression and anxiety. Women who ate a typical Western diet — filled with processed foods and sugar — were 50 percent more likely to be depressed. Although the study attempted to control for some factors, it is hard to completely separate out the causes and effects — because of course depression plays a role in influencing the foods people eat! Just think back to your first breakup and how many pints of ice cream you ate afterward.

These findings are particularly interesting considering that a recent review study published in the Journal of American Medical Association showed that the effects of antidepressants “may be minimal or nonexistent, on average, in patients with mild or moderate symptoms.” Antidepressants are often quite helpful for people with severe or very severe depression, and most previous studies focused on those with the most severe symptoms. And while many people with mild depression do report feeling better on antidepressants, it’s just not that those numbers are about the same as mildly depressed people who report feeling better while take a placebo, which is a sugar pill.

How Can Unhealthy Food Choices Lead to Depression?

I think the most likely link between mood and food is inflammation. Eating processed foods tends to lead to more inflammatory markers in the body, and inflammation is linked to depression as well. Experimental studies have shown that foods high in omega-3 fatty acids, like fatty fish (think salmon, trout, oysters, halibut, etc.), flaxseed, walnuts and others help with brain neuron function and even improve brain plasticity. The effect of omega-3s is pronounced enough that American Psychiatric Association “supports the AHA’s guidelines regarding fish consumption, and further recommends that patients with mood, impulse control, or psychotic disorders consume ≥1 gram/day of combined EPA and DHA.”

Fruits and vegetables and other foods high in antioxidants also play a valuable protective function, especially as we age.

And, of course, many people have food sensitivities and celiac disease. When people continue to eat those problem foods, common symptoms include depression, fatigue and that all-around bad feeling. Sugar, caffeine and alcohol absolutely can negatively affect mood as well. Eating a healthier diet and fewer processed foods naturally cuts down on these common trigger foods.

Putting it All Together

This doesn’t, of course, mean that it’s a good plan just to pitch your antidepressant, reach for some blueberries and salmon, and call it a day. But for mild depression, cutting the processed food; adding more omega-3s, an abundance of fruits and veggies, regular exercise; and spending time with people you love is a great idea. Not only can these help with depression, but they’re plain good for you!

Daily self-care activities like journaling, meditation and regularly engaging in most anything that brings you joy are wonderful places to start when it comes to common sense preventative medicine. Therapy can be a wonderful support as well. And, of course, medications can be lifesaving if needed.

Switching to healthier foods is not always a cure for depression, but is a tremendously tasty way to promote good mental health and lower the risks of almost all other chronic diseases, too. As we discuss affordable health care, it helps to remember that food can be potent medicine.

Want to Learn More?

Here’s a podcast with my fellow RD, Frances Arnold! And here’s a course on Food, Mood and Behavior through Dietitian Central.

It’s commonly known that around 1 percent of the population has celiac disease — a severe autoimmune reaction to gluten — and we often think of it as a gastrointestinal disorder. But celiac is four to eight times more common in women who are experiencing infertility without any other known cause. This is a particularly tricky issue, because many of these women are not experiencing any of the typical celiac tummy troubles, and most don’t even have anemia, which is often the most visible sign of celiac.

Many doctors now suggest screening for celiac when there isn’t another obvious cause for infertility. It’s also a much simpler and less invasive test than many of the infertility procedures. If you’re reading this, most likely celiac already is on your radar screen, but you know as well as I do that this isn’t universal. Since there’s such a genetic link involved, if you have family members who are experiencing infertility or miscarriages, or if you know people experiencing infertility, do consider passing this information along! (Gently, of course, to people who you think might be open to it.)

What’s Causing the Infertility?

With untreated celiac disease, every time the mom-to-be eats gluten, her body attacks the small intestine, which often causes nutritional deficiencies. Obviously this makes it harder to get pregnant and to have a healthy pregnancy. The nutrients people with celiac aren’t absorbing well are the same ones that grow babies: such as iron, vitamin D, B vitamins, zinc, magnesium, calcium, etc.

But there’s more than that. An untreated autoimmune disease even without nutrient deficiencies isn’t good for mom or baby.  The same tissue transglutaminase antibodies that doctors look at to identify active celiac disease and how patients are responding to a gluten-free diet can actually interfere with pregnancy. According to Daniel Leffler, MD, MS, director of clinical research at the Celiac Center at Beth Israel Deaconess Medical Center in Boston, “It turns out that antibodies affect the placenta in negative ways. We thought they were just good diagnostic markers, but they also seem to bind to and wreak havoc on many areas of the body.”

This also means that moms-to-be will have the best chance of a healthy pregnancy if they wait six months or until the tTg (tissue transglutaminase) levels are back to normal and nutritional deficiencies are corrected. Because, at the end of the day, the goal is not just getting pregnant, but having a happy, healthy baby.

Don’t Forget Dad

We tend to focus on the mom, but if the dad has untreated celiac, he may be the cause of infertility. Vitamins A and E and zinc are critical to sperm production. And one study even showed that fathers with untreated celiac were five times more likely to have low-birth weight babies.

Smart Steps and Tips

So, if you want to get pregnant and have celiac disease, make sure you’ve checked with your doctor about nutritional deficiencies and your thyroid, too. People with celiac are more likely to have autoimmune thyroid diseases, too, such as Hashimoto’s or Graves’, which often show up during and after pregnancy.

It’s also critical to make sure you’re eating a balanced diet. Most gluten-free products aren’t fortified the way regular products are, and many are both higher calorie and higher in empty, starchy carbs, too. The nutrients that are low in the diets of women with on a gluten-free diet (iron, B vitamins, calcium, fiber) are needed by both mom and baby.

Snacks can be the hardest, because it’s typical to reach for whatever is lying around. But for most people who eat gluten-free, a little planning goes a long way. Chopped fruits and veggies like carrots, celery, peppers, etc. are wonderful foods to pack and go. Nuts and seeds are always perfect options because they are shelf-stable. When refrigeration isn’t an issue, a yogurt or a cheese stick works well.

Want to learn more? Check out these sources:

• Shah S, Leffler D. Celiac Disease: an underappreciated issue in women’s health. Women’s Health (Lond Engl) 2010 September’ 6(5): 753-766.
• Warren R Greenblatt E. celiac disease and fertility. In: Dennis M, Leffler D. Real Life with celiac Disease. Bethesda, MD: AGA Press; 2010: 331-335.
• And I do have a CE course on having a healthy gluten-free pregnancy.