As I mentioned in my last post, I used to love having whole grain cereal for breakfast because of the fiber (especially the fiber!) and great nutrition in whole oats, muesli, Kasha go-lean, etc.  After being diagnosed with celiac disease, it took me years to find a breakfast that was as good for me as the whole grain cereals.  I thought I was doomed to drink physllium powder for the rest of my life (not the best tasting drink) – until I ran into a friend in the gym.

She told me of all the health problems she had been having and that she had recently been diagnosed with celiac disease and allergies to soy, lactose, and whey. She raved about this fantastic shake that restored her back to health. – it was Metagenics Ultrameal Rice protein shake.  Curious, I tried the shake myself and have been in love with my breakfast ever since.

Metagenic’s Ultrameal (Rice) protein shakes are tasty, extremely portable, easy to mix shake and have been my breakfast for the past seven years in over 15 countries. Ultrameal shakes are either made with soy or rice protein.  For those allergic to soy, the Ultrameal Rice is an excellent alternative, and the one I depend on.

Here is why I love this nutritonally fortified meal replacement drink.

First of all, Ultrameal Rice shake is very nutritious, especially for those of us with celiac disease. It contains a unique, highly absorbable folic acid blend. Folic acid is a water-soluble vitamin that is necessary for the formation and growth of blood cells (especially good if you are anemic) and is instrumental in cell division. Since folic acid is best absorbed in the duodenum, people with celiac disease may suffer a deficiency. Its critical role in the repair of damaged intestinal cells is very important for newly diagnosed celiacs. All Ultrameal protein shakes contain 400 mcg of folic acid, which is 100% of your daily reference intake (your daily needs).

Ultrameal shakes also contain 15 grams of protein, 5 grams of fiber (more than my whole grain cereals-yeah!), a non-dairy source of calcium (600 milligrams per serving), and all that for just 190 calories. All you have to do is mix two scoops with 8 ounces of water, and voila – you have a quick breakfast of champions!!

By the way, the Ultrameal Rice comes in both chocolate or vanilla. I like to blend the two (1 scoop of each) to get a mocha flavor. The Ultrameal Soy comes in more flavors, for those of you who can tolerate soy.

I don’t remember when I started adding ground flax seeds to my shake, but, once I did, I became even more addicted to my breakfast. If you add just two ground tablespoons of ground flax seeds, it makes the shake a little thicker, adds an additional 8 grams of fiber and gives you a healthy dose of omega 3 fatty acids. Now, you can’t beat that with a stick.

For those of you who are too busy to eat breakfast, keep your Ultrameal powder at your desk and mix it when you are at work.  It requires little stirring and dissolves pretty. I have even used the handle of a tooth brush to mix the shake and it still dissolved quickly – hey, when you are in the bush, you have to adapt! Ultameal is also a GREAT afternoon snack.

This drink is so portable that I take it with me no matter where I go. I was just in Rhode Island and I put enough powder in a plastic freezer bag for the three nights that I was away.  In August, I am planning to travel to Africa for a couple of weeks, and you can be sure that I wll bring my Ultrameal Rice with me – along with my ground flax seeds, of course.

The reason I started this post was to provide nutritious alternatives to the celiac community. Celiacs have unique nutritional needs, which low-fiber, unfortified gluten-free products can not provide. Hope you will give the Metagenics shake a try. Let me know what you think.

Nobody wants to talk about it, but everyone experiences it more “regularly” than they would like.

Irregularity (aka constipation)

Okay, now that I have labeled the elephant in the room, let’s talk about it because this is a real issue for people on gluten-free diets.

During the first half of my life (even before I was diagnosed with celiac disease) I suffered from slow digestion and constipation.  Fortunately, I am not a trend setter as about 15% of Americans report chronic constipation.  I never knew why this was a problem until I became a vegetarian and started eating more grains and vegetables.

Once I learned about the role of fiber in moving things along in a comfortable way, I made fiber a main stay of my diet.  As a vegetarian, I thrived on muesli and other high-fiber cereals, tabbouleh (a Middle Eastern salad made with bulgur wheat), high-fiber wheat and whole grain bread and crackers, and, of course, wheat and oat bran.

Life was good (and comfortable) until I was diagnosed with Celiac disease (see my profile).

The reason I was slow to change my diet to gluten-free was because I did not know how to replace all the fiber I was getting from grains.  But, as the intestinal pain increased, I had to go totally gluten-free and suffer the consequences of a slow digestion again.

At first I tried adding physillum powder to juice. I don’t know about you, but that was disgusting!

We need 25 to 30 grams of fiber a day.  That is pretty hard to get if you are relying on gluten-free breads and cereals made from the common low fiber, gluten-free grains.  So, here are some tips for improving your exit strategy.

Start your day with fiber.  If you can eat gluten-free oats (4 grams of fiber), that is a great beginning.  If not, try a bowl of berries (4 grams), or two slices of Glutino’s Fiber Bread.  Or, you can also drink a Metagenics UltraMeal (Rice or Soy) protein shake(4 grams).  I love this shake so much that I take it with me everywhere (yes, even to Ghana, Laos, Holland and Rhode Island).  More about this shake in my next post.

If you are organized, make some gluten-free chili on the weekend and bring it for lunch (tons of fiber).  A sandwich with two slices of Glutino’s Fiber Bread gives you 4 grams of fiber.  Always have fruit with you – peaches, blackberries, apples and pears have the most fiber (4 grams).

And, then there are beans.

Beans and legumes, such as green peas, are your prime movers.  Add them to almost everything, especially salads.  This will increase your fiber intake tremendously.  A half cup of beans and green peas gives you 6 to 8 grams of fiber for only 12 grams a carbs.  Not only are beans and legumes gluten-free, they are inexpensive, fat free and low in carbohydrates.  They are a celiac’s (and dieter’s) best friend!!  Yes, I know, beans make you toot, so add more of them slowly in your diet.

Finally, I want to put a plug in here for flax seeds.  They are one of the best ways to improve your “exit strategy.”  One tablespoon of ground flax seeds gives you 3 grams of fiber and lots of beneficial omega 3 fatty acids.  I actually add three tablespoons of flax seeds to my Metagenics protein shake.  You can sprinkle a tablespoon of ground flax seeds on your cereal, soup, chili, salad dressing, or – well you get the picture.

What about vegetables, you ask?  Well, vegetables have fiber, of course, but not a lot.  Broccoli, lima beans, green peas, sweet potatoes have about 3 to 4 grams per serving.  But, you would have to eat 6 heads of lettuce to get the same amount of fiber as 1/2 cup beans.  Your leafy greens mostly contain water.  But, they have tons of vitamins, so don’t skip on the veggies.

Do remember to drink lots of water when adding more fiber to your diet.  The fiber absorbs the water and makes your trip to the bathroom a much quicker one.

Life is too short to spend hours in the bathroom. So, eat fiber and I’ll see you around.

Hello,

It has been a long time since I last posted something. Sorry for the absence. I was asked to lead an international health project and have been too busy to get back to my blog.  Fortunately, I am getting the hang of things now and am eager to get back to giving you information that keeps you healthy on your gluten-free lifestyle.

A lot of people have been asking where to get gluten-free crab cakes, so let me turn you on to the best ones on the East Coast. Chris’s crab cakes are delicious and guaranteed to be gluten-free. I wrote a post about Chris last September 2008, so check it out. You can reach Chris at the following Farmer’s markets: Saturday – Falls Church, Sundays – Dupont circle (9 am to 1 pm),  and Thursdays – Penn Quarter. Don’t live in DC? No problem, give him a call, he will send you the crab cakes. His phone number is 301-565-1681.

Don’t forget to ask for the lump crab cakes and the mini crab cakes that are great for appetizers. Bon apetit, and save some for me.

the gluten-free nutritionist