Gluten Free / Casein Free Thanksgiving Meal Ideas

Below are some great Thanksgiving recipe ideas for those following or interested in a gluten free and/or casein free diet. Recipes courtesy of www.tacanow.org.

Happy Thanksgiving!

Roasted Turkey
Turkey Gravy
Wild Rice Stuffing with Hazelnuts and Dried Cranberries
Green Beans with Lemon and Walnuts
Mashed Potatoes
Candied Sweet Potatoes
Pumpkin Pie (no bake)

"The Great Pumpkin - Color Your Diet with this Nutrient Rich Food" | Staci Small MA, RD Contributes to October 2011 Indianapolis Woman Magazine

Thank you to Laura Kruty at Indianapolis Woman Magazine for the opportunity to contribute some thoughts and tips surrounding one of my favorite foods - pumpkin.

Click here for full article.

Are Your Personal Care Products Safe?

Have you ever tried to read the ingredients on your personal care products only to be confused about what all the technical terms mean? Are the products you use safe to be ingested or absorbed into your body? The Environmental Working Group (ewg.org) offers the following tips for consideration when making a personal care product purchase.

Fragrance
This non-specific term appears on many labels but can include harmful or allergy-inducing ingredients. To avoid these, look for labels that instead name specific natural fragrances such as lavender, bergamot, or lemongrass). "Tom's of Maine" products utilize natural fragrances in many of their products.

Sunscreen
Chemicals such as oxybenzone and retinyl palmitate, often found in products with SPF, can cause more harm than good. Opt for products with zinc oxide, titanium dioxide or avobenzone at 3%.

Parabens
Often found in many lotions, this is a big one to avoid. These chemicals (propyl-, isopropyl-, butyl-, methyl, and isobutyl-parabens are associated with endocrine, reproductive and developmental problems. Look for labels marked "paraben free". Brands such as "Alba" and "Burt's Bees" are good paraben free products.

Triclosan and Triclocarban
These antimicrobial pesticides, which often are found in soaps, toothpaste and deodorant, have been linked to liver problems.

As always, try to eliminate or reduce the amount of products you consume with artificial coloring or flavors. Be on the look out for common artificial color ingredients such as FD&C Blue Numbers 1, 2; Green Number 3, Red Number 40, 3; Yellow Number 5,6.

"Organic" versus "Natural" - What's the Difference?

I am often asked the questions, whether it be from clients, family, or friends, "What is the difference between Organic and Natural foods? Is one better than the other?" With so many products found today in the grocery and health food stores sporting these terms, this topic can be very confusing. Below are some quick facts regarding each term for you to consider when purchasing foods with these labels.

ORGANIC
- Regulated by the U.S. Department of Agriculture via independent auditing agencies
- All products will have above "USDA Organic" emblem that have passed USDA guidelines
- Meat, Dairy and Eggs must be untreated with growth hormones or antibiotics
- Animal feed must be certified organic and free of genetically modified substances
- Fresh produce must be free of synthetic pesticides, herbicides and fertilizers
- Produce seeds cannot be genetically modified
- Processed foods must be made up of 95-100% organic ingredients to carry label above

NATURAL
- The term "Natural" is not regulated by the U.S. Department of Agriculture or Food and Drug Administration, therefore it is abused by many manufacturers on product packaging
- Inspectors and auditing agencies, IF hired, are done at the manufacturers' / farmers' descretion
- "Natural" is a term used to usually describe a food's lack of preservatives or additives at the time of processing. It may also mean a food is processed less than non-natural labeled foods
- "Natural" foods may contain or have been raised with pesticides or growth hormones.

When it comes down to it, many foods use the term "Natural" as a marketing technique to make the consumer think they are buying a healthier food versus food not carrying the "Natural" label. If the product does not contain the certified organic label above, you can bet there has been some level of modification, pesticide introduction, etc. performed to the food or product somewhere between inception and the grocery store shelf.

Not all "Natural" foods are bad nor deceptive. For example, "Natural" foods can be hormone or cage free (poultry) which is good. If purchasing foods marked "Natural" please read the label and packaging carefully.

If your budget allows, certified organic is your best and safest option. Many grocery stores are beginning to realize the increase in consumer demand for organic products thus making your options greater and costs lower.

Funky Monkey Snacks - Fruit That Crunches

I was recently introduced to Funky Monkey Snacks at an Indianapolis children's festival. For those not familiar, Funky Monkey is a Fishers, Indiana based company offering freeze-dried fruit snacks. All are gluten, wheat, diary, nut and GMO free. For anyone following a specific carbohydrate diet (SCD), most varieties are allowable. They offer seven wonderful flavors and are sold at various local retail food stores. Online ordering is also available. Click here to view Funky Monkey's website.

Registered Dietitian Staci Small Quoted in Indianapolis Business Journal

I recently was given the opportunity to offer my nutritional thoughts surrounding the recent frozen yogurt trend for an article published in the Indianapolis Business Journal (IBJ). Click here for full article.

Sincerely,
Staci Small M.A., R.D.
The Wellness Philosophy Inc.

The Wellness Philosophy adds Klaire Labs to Supplementation Lineup

In addition to the quality supplementation products of Kirkman, Pure Encapsulations and Houston Nutraceuticals, I am pleased to announce The Wellness Philosophy Inc. has recently added products from Klaire Labs (division of ProThera, Inc.).

Klaire Labs carries only third party tested, quality products, most notably their high potency probiotics, which I am extremely excited to offer my clients. Klaire Labs products are only available from a health care provider, authorized dealers or to individuals with proper physician coding.

Please let me know if you desire additional information regarding Klaire Labs or ProThera products. You may also visit their web site by clicking here.

Sincerely,
Staci Small M.A., R.D
The Wellness Philosophy Inc.

Important Considerations When Choosing A Prenatal Vitamin

For women who are currently pregnant, thinking about pregnancy or are breastfeeding, having a quality prenatal vitamin in your arsenal of daily nutrition is one of the most important things you can do for your baby. There are several good prenatal vitamins on the market, but which one is right for you? Is the prenatal that your OB/GYN or family doctor recommending the best for your baby? Below are some questions you may want to consider when choosing your prenatal vitamin:

Does your prenatal vitamin have artificial colors, flavors, sweeteners and preservatives?

Artificial colors have been linked to many behavioral issues and other health concerns in children. I see this first hand in my practice. Below are two links from Organic Authority that touch on the subject, as well as the disappointing U.S. decline to adopt a nation wide ban on food dyes; a ban in which many countries in Europe have recently adopted due to claimed adverse effects on children.

FDA Declines to Ban Controversial Foods Dyes in United States

Banned in Europe, Food Coloring Linked to Behavior Problems

Is your prenatal third party tested for safety and purity?

Vitamins, whether prenatal or other, are minimally regulated by the Food and Drug Administration. Currently, the FDA does not test for heavy metals, pesticides or allergens and only performs limited testing for bacteria, mold and yeast.

According to Kirkman Group President, David Humphrey, "unless companies do the extensive product testing that Kirkman offers in our 'Ultra Tested' product line, they can't know what toxins may be lurking in their product". Kirkman Group is currently third party lab testing their products for more than 950 environmental contaminants. Kirkman is by no means the only safe company from which to obtain supplementation. However, I recommend conducting research before beginning your prenatal regimen.

Does your prenatal have enough supporting nutrient qualities for your baby?

Make sure your prenatal has adequate levels of folic acid, iron, vitamin D and many other supporting nutrients. For example, some prenatal vitamins are separated into two doses per day, spacing out iron intake, which can aid in constipation prevention.

If you have further questions regarding which prenatal is right for you, consult your licensed health care provider.

Sincerely,
Staci Small M.A., R.D.
The Wellness Philosophy Inc.

Families and Wellness 101: An Interview with a Local Expert

I recently contributed to an article written by Lindsay Reid of the Examiner.com regarding Families and Wellness. Please click the link below to view full article.

Families and Wellness 101: An Interview with a Local Expert

Sincerely,
Staci Small M.A., R.D.
The Wellness Philosophy Inc.

Garden of Life Supplements Recalled (Not sold by The Wellness Philosophy Inc.)

Below is an important release issued by the Food and Drug Administration. For those of you who may be taking or have children taking Garden of Life supplements (found at many health food stores), please review the information contained within the press release below. Please note that The Wellness Philosophy Inc. does not carry or sell any Garden of Life products therefore, any supplements you have purchased from The Wellness Philosophy are NOT affected by this recall.

FOR IMMEDIATE RELEASE - West Palm Beach, FL - March 2, 2011
Garden of Life, LLC today announced that it is voluntarily recalling its Raw Vitamin C because these products may contain undeclared soy proteins. Consumers who have purchased Raw Vitamin C and are sensitive to soy should stop taking the product.

It has come to Garden of Life's attention that one of our unaffiliated third party manufacturers for this product also processes soy in its facilities. Because Raw Vitamin C does not utilize any ingredients originally derived from soy, we were surprised to learn that some bottles of our Raw Vitamin C tested positive for significant amounts of soy proteins.

How to identify the recalled product: To avoid any consumer confusion, this voluntary action only extends to Garden of Life's product bearing the name "Vitamin Code Raw Vitamin C" prominently displayed on both the outer carton as well as the bottle label. All lots of Raw Vitamin C distributed between March 2009 and January 2011 or remaining in expiry are subject to this voluntary recall. No other Garden of Life products are involved with this voluntary recall. Raw Vitamin C has been sold nationally to traditional health food stores and through internet retailers. Any consumers concerned with soy and not fully satisfied with their Raw Vitamin C purchase should return the unused portion of the product to the place of purchase for a full refund. Questions may be directed to the company at 1-866-465-0051, Monday-Friday between the hours of 9:00 a.m. and 5:00 p.m. EST.

Registered Dietitian Staci Small M.A., R.D. contributes to Indianapolis Woman Magazine

I had the recent pleasure of contributing to a Weight Loss article written by Adrian Kendrick and Shari Scales Finnell of Indianapolis Woman Magazine.

Click here to view article

Staci Small M.A., R.D.
Registered Dietitian
The Wellness Philosophy Inc.

Registered Dietitian Staci Small M.A., R.D. to present Nutrition Care for Autism at Johnson County Autism Support Group February Meeting

Please join Registered Dietitian Staci Small M.A., R.D. on Thursday, February 17, 2011 as she presents a Parents Guide to Implementing Nutrition Care for Autism.

What: Implementing a Gluten Free / Casein Free Diet, available testing, supplementation options and recipes
When: Thursday, February 17, 2011
Time: 6:30 p.m. - 8:00 p.m.
Location: Mt. Auburn Church, Greenwood, Indiana

Please click here for more information or to register