Printer Friendly Version - Celiac Support Association

Celiac Awareness Program
TM
by Shelly Asplin, MA, RD, LMNT
by Shelly Asplin, MA, RD, LMNT
CSA Nutrition Program Coordinator
SUPPORT ASSOCIATION
CSA Nutrition Program Coordinator
Registered Dietitian, Trained Health Coach
Registered Dietitian, Trained Health Coach
™
®
Healthy Living for Today and Beyond
Healthy Living for Today and Beyond
GettingHealthy
healthy and
staying
today’s
fast paced
Living
forhealthy
Todayinand
Beyond
Getting
healthy and
staying
healthy
in of
today’s
fast
paced
world
is
possible.
Adding
the
challenge
living
gluten-free
Getting healthy and staying healthy in today’s fast paced
world
is
possible.
Adding
the
challenge
of
living
gluten-free
to the
mix calls Adding
for advanced
planning.
Peoplegluten-free
are most
world
is possible.
the challenge
of living
to thetomix
for advanced
planning.
Peopleit’s
aretheir
most
stickcalls
to advanced
healthy
lifestyle
changes
when
to likely
the mix
calls
for
planning.
People
are most
likely
to
stick
to
healthy
lifestyle
changes
when
it’s
their
likely
stick to
healthy
lifestyle
changes
it’s their is
ideatorather
than
someone
else’s.
That’swhen
not surprising
idea
rather
than
someone
else’s.
That’s
not
surprising
idea
rather
than
someone
else’s.
That’s
not
surprising
is is
it? This article will provide ideas to boost health
through
it? This
article
will
provide
to
boost
throughto
it?lifestyle
This
article
will provide
ideas
tothe
boost
health
through
choices.
Everyone
hasideas
power
tohealth
make
choices
lifestyle
choices.
Everyone
has
the
power
to
make
choices
lifestyle
choices.
Everyone
has
the
power
to
make
choices
to to
optimize their personal health.
optimize
theirtheir
personal
health.
optimize
personal
health.
Weight Management
third food group such as blueberries or any personal favorite
thirdEating
food group
such
asfood
blueberries
any meal
personal
favorite
fruit.
a variety
ofas
groups ator
helps
meet
third food group
such
blueberries
oreach
any personal
favorite
fruit.
Eating
a
variety
of
food
groups
at
each
meal
helps
meet
nutritional
needs
and aids
in weight
fruit. Eating
a variety
of food
groupscontrol.
at each meal helps meet
nutritional
nutritional needs
needs and
and aids
aids in
in weight
weight control.
control.
Plan for Variety and Portion Control
Plan
Varietyand
andPortion
Portion
Control
Plan for
for Variety
Control
Generally when one starts including more food groups at a
Generally when
when one
one starts
startsincluding
including more
more food
food groups
groups at
at aa
Generally
meal,
they
often
eateat
lessless
of of
thethe
main
entrée,
which
is often
meal,
they
often
main
entrée,
which
is
often
meal,
theycaloric
often eat
less of the main
entrée, which is often
the
thehighest
highest
caloricportion
portionofofthe
themeal.
meal.
the highest caloric portion of the meal.
Eating
Weight
Management and
Eating
WellWell
forfor
Weight
Management
andHealth
Health
Eating Well for Weight Management and Health
Research
hashas
shown
that
people
Research
shown
that
peoplewho
whojournal
journaltheir
theirfood
food
Research
has
shown
that
people
who
journal
their
food
intake
are
more
likely
to
lose
weight.
Journaling
food
intake
intake are more likely to lose weight. Journaling food
intake
intake
are
more
likely
to
lose
weight.
Journaling
food
and
thethe
quantity
of of
the
food
eaten
is is
a great
way
and
quantity
the
food
eaten
a great
waytotohelp
helpintake
and the
of balanced
thebalanced
food eaten
isand/or
aand/or
greatifway
to
identify
if one
is eating
meals
one
is help
eating
identify
ifquantity
one
is eating
meals
if one
is eating
too identify
much. Keeping
a eating
recordbalanced
of daily activity
can also
helpis eating
if
one
is
meals
and/or
if
one
too much. Keeping a record of daily activity can also help
staytoo
on track.
A great freea website
trackactivity
food and
activity
much.
record
oftodaily
can
help
stay on
track. Keeping
A great
free
website
to
track
food
andalso
activity
is www.fitday.com.
For
people
on
the
go,
a
free
application
stay
on
track.
A
great
free
website
to
track
food
and
activity
is www.fitday.com.
Foronpeople
on the go,
a freeAapplication
is available
for download
most mobile
isavailable
www.fitday.com.
For on
people
on
thedevices.
go,
a free journal,
application
is
for
download
most
mobile
devices.
journal,
is another useful tool, the DietMinder – Personal FoodA and
is
available
for
download
on
most
mobile
devices.
A
journal,
is another
useful
tool,
the DietMinder
– Personal Food and
Fitness
Journal
can be
purchased
from www.amazon.com.
A
is
another
useful
tool,
the
DietMinder
–
Personal
Food
andA
notebook
also works
Fitness Journal
can well.
be purchased from www.amazon.com.
Fitness Journal
can be
purchased from www.amazon.com. A
notebook
also works
well.
notebook also works well.
Try the following at meal times:
Try the following at meal times:
Try
thehalf
following
at meal
times:and vegetables
• fill
of a plate
with fruits
•(stomach
half
offilling
a plate
with
fruits
and
vegetables
•fillfill
half
of
a plate
with
fruits
and
vegetables
fiber)
(stomach
filling
fiber)
(stomach filling fiber)
• fill one quarter of the plate with meat
one
quarter
plate
with
meat
• •fillfill
one
quarter
of of
thethe
plate
with
meat
• fill
quarter
of the
plateplate
withwith
a gluten-free
whole
• one
fill one
quarter
of the
a gluten-free
whole
•grain
one
quarter
ofbrown
therice,
plate
gluten-free
whole
fillgrain
(quinoa,
rice,
or
aaslice
gluten-free
(quinoa,
brown
orwith
a slice
of of
gluten-free
(quinoa,
brown rice, or a slice of gluten-free
grain
multigrain
bread)
multigrain
bread)
multigrain
bread)
• add an 8 oz glass of milk - if tolerated, or choose a
• add
an 8 oz glass
of milk
- if tolerated,
choose a
add
fortified
beverage
such asor
unsweetened
•fortified
an non-dairy
8 oznon-dairy
glass of
milk
if
tolerated,
or
choose a
beverage
as unsweetened
fortified
almond,
soy or rice
milk such
non-dairy
beverage
such
as
unsweetened
almond, soy or rice milk
almond, soy or rice milk
Planningfor
forvariety
varietytakes
takestime.
time. Once
Once people
get into
into the
Planning
people get
the
Planning
for
variety
takes
time.
Once
people
get
into
the
routine,
the
results
for
weight
control
(slimmer
waist-line)
routine, the results for weight control (slimmer waist-line)
and the long
term health
benefits
are (slimmer
more than
worth it!
routine,
the term
results
for weight
control
waist-line)
and
the long
health
benefits
are more
than worth
it!
and the long term health benefits are more than worth it!
What
exactly
a balanced
meal?
Ideally
food
groups
What
exactly
is aisbalanced
meal?
Ideally
all all
fivefive
food
groups
What
exactly
iseach
a meal.
balanced
meal?
Ideally
all five food
groups
areare
included
at at
each
Grains,
fruits,
vegetables,
dairy
included
meal.
Grains,
fruits,
vegetables,
dairy
are
included
at
each
meal.
Grains,
fruits,
vegetables,
dairy
Do You Know Your Waist Circumference?
and
meat
comprise
thethe
five
food
groups
and
one
must
also
and
meat
comprise
five
food
groups
and
one
must
also
and
meat
comprise
the
five
food
groups
and
one
must
also
Do
Know
Your
Waist
Circumference?
keep
in
mind
the
importance
of
including
healthy
oils
to
One wayDo
toYou
assess
health
is to
measure
one’s waist line.
keep in mind the importance of including healthy oils to
You
Know
Your
Waist
Circumference?
keep
in
mind
the
importance
of
including
healthy
oils
to
optimize
heart
health.
A
realistic
goal
is
to
aim
for
3
food
Knowing
circumference
as important
as
One
way toone’s
assesswaist
health
is to measureisone’s
waist line.
optimize heart health. A realistic goal is to aim for 3 food
One
wayone’s
to or
assess
is
to measure
waist as
line.
groups
at breakfast
and 4 out
of 5 food
groups
at lunch
and
optimize
heart health.
goal
is to aim
for 3and
food
tracking
his
herhealth
blood
pressure
and
cholesterol
profile.
Knowing
waist
circumference
is as one’s
important
groups
at breakfast
and 4 A
outrealistic
of 5 food
groups
at lunch
dinner.
Instead
of an entire
for breakfast,
Knowing
one’s
waist
circumference
ischolesterol
aslead
important
asis
groups
at
breakfast
and
4gluten-free
outgluten-free
of 5 foodmuffin
groups
lunch
and
Carryinghisexcess
abdominal
weight
can
to what
tracking
or her
blood
pressure
and
profile.
Instead
of an
entire
muffinatfor
breakfast,
eatdinner.
half
of
the
muffin
or
choose
a
slice
of
gluten-free
multicommonly
to as pressure
metabolic
syndrome.
Metabolic
tracking
hisreferred
or abdominal
her blood
and
cholesterol
profile.
dinner.
Instead
of anorentire
gluten-free
for breakfast,
Carrying
excess
weight can
lead
to what
is
eat
half ofand
the pair
muffin
choose
a slice
of muffin
gluten-free
multi–
grain
bread
it with
achoose
protein
source.
Good protein
syndromeexcess
is a combination
of increased
blood
pressure,
Carrying
abdominal
weight
can
lead
to
what
is
eat
half
of
the
muffin
or
a
slice
of
gluten-free
multi–
commonly
referred
to
as
metabolic
syndrome.
Metabolic
grain
bread
and
pair
it
with
a
protein
source.
Good
protein
selections include sunflower seed/nut butter or a hard boiled
elevated
blood
sugars
or
abnormal
cholesterol
levels.
These
commonly
referred
to
as
metabolic
syndrome.
Metabolic
grain bread
and pair
it withseed/nut
a proteinbutter
source.
protein
syndrome is a combination of increased blood pressure,
selections
include
sunflower
or Good
a hard
egg.
Once one
is comfortable
with two food
groups,
add boiled
a
syndrome
is a sugars
combination
of increased
bloodlevels.
pressure,
selections
include
sunflower seed/nut
or a hard
boiled
elevated
blood
or abnormal
cholesterol
These
egg.
Once one
is comfortable
with twobutter
food groups,
add
a
Prepared
by cholesterol
Shelly Asplin,
MA, These
RD, LMNT
elevated blood sugars or
abnormal
levels.
egg. Once one is comfortable with two food groups, add a
Reprinted from Lifeline 2011, Volume XXX, No. 1
2011: rev. 1/14
_____________________________________________________________________________________
4
Volume XXXI No. I, 2011 • CSA Lifeline • www.csaceliacs.org • (877) CSA-4-CSA
4 Box 31700 • Omaha,
Volume
No. I, 2011
CSA Lifeline • www.csaceliacs.org
• (877) CSA-4-CSA
P.O.
NEXXXI
68131-0700
• •877-CSA-4-CSA
• www.csaceliacs.org
• celiacs@csaceliacs.org
conditions can increase risk for heart
disease,
stroke
and diabetes.
conditions
can increase
risk for heart
disease,
stroke
andsize
diabetes.
To measure
waist
(circumference),
To
measure
waist
size
(circumference),
place a tape measure around
the bare
place a tape measure around the bare
abdomen just above the hip bone. Be
abdomen just above the hip bone. Be
sure
that the
the tape
tape isis snug,
snug,but
butdoes
doesnot
not
sure that
compress the
the skin
skinand
andisisparallel
paralleltotothe
the
floor. Relax,
floor.
Relax,exhale,
exhale,and
andmeasure
measurethe
the
waist.
waist.
• Get moving: plan activity as part
2010 CSA year-end report
of one’s lifestyle • Get moving: plan activity
as part
Unaudited at year-end cash
or
of vegetable
one’s lifestyle
• Try one new fruit
•
Try
one
new
fruit
or
vegetable
each week
REVENUE
each week
• Plan meals that include
varietythat includeMembership
• Plan meals
variety dues
4 out of 5 food groups)
(aim for 4 out of 5 (aim
foodfor
groups)
Contributions
• Carry portable gluten-free
foods to
• Carry portable gluten-free foods to
be prepared for any situation
Conferences
be prepared for any
situation
• Journal
food and/or exercise plan
$165,330
259,140
100,977
Product sales
• Evaluate
one’s
and
• Journal food and/or
exercise
planeating regimen
make small changes that he or she
Miscellaneous
• Evaluate one’s eating
canregimen
stick to and
make small changes
that with
he ora she
• Meet
registeredTOTAL
dietitian
familiar with gluten-free diets
can stick to
EXPENSES
to review one’s eating regimen
for
• Meet with a registered dietitian
nutritional adequacy
Professional/legal fees
familiar with gluten-free diets
to review one’s
eating
regimen
for recipesInsurance
Try one
of these
healthy
from
Recipe Box:
nutritionalthe
adequacy
66,240
21,554
613,241
$21,371
12,565
Management
• Quick Turkey Quinoa Meatloaf
A man
whose
waist
• A•man
whose
waist
circumference
circumference
is more
than
is more
than
40 40
inches is at risk
inches is at risk
• A non-pregnant woman whose
• A non-pregnant
waist circumference
more than
womaniswhose
waist35circumference
inches is at riskis more than
Note: The
is intended
35•inches
is atinformation
risk
for adult men and non-pregnant
The information
is intended
• Note:
women
only. To assess
the weight
for adult
of children
or teenagers,
see the
men and
non-pregnant
women
Childonly.
and Teen
BMI
Calculator
To assess the weight
of children
at Centers
Diseasesee
Control
or for
teenagers,
the
web-site: http://apps.nccd.cdc.gov/
Child and Teen BMI Calculator
dnpabmi/.
at Centers for Disease Control
web-site: http://apps.nccd.cdc.gov/
Smart Lifestyle Choices to
dnpabmi/.
Optimize Your Health
One should start with just two or three
Smart Lifestyle Choices to
new lifestyle choices that they believe
Optimize
Your
HealthSmall
are possible
to do for
a lifetime.
One
should
start
with
just
two to
orover
three
changes that he or she can stick
anew
lifetime
make
the greatest
impact.
lifestyle
choices
that they
believe
• Starttoeating
if normally
are possible
do forbreakfast
a lifetime.
Small
skipped
changes that he or she can stick to over
• Increase number of food groups at
a lifetime make the greatest impact.
breakfast to 2 or 3
• Include
at each
meal to aid
• Start
eating protein
breakfast
if normally
in weight control
skipped
• Increase number of food groups at
breakfast to 2 or 3
46,938
Try one of these healthy recipes from
• Pear, Walnut and Feta Conferences
Cheese Salad
the Recipe Box:
• Quick and Fabulous Chick Pea Soup
89,882
Chapters
Healthy
eating
and an active lifestyle
• Quick Turkey
Quinoa
Meatloaf
8.040
can keep one on-the-go and enjoying
Research
• Pear, Walnut
Feta to
Cheese
life and
for years
come.
Salad
Payroll
• Quick and Fabulous Chick Pea
Soup
Healthy eating and an active lifestyle
can keep one on-the-go and enjoying
life for years to come.
9,179
225,701
Speakers Bureau
269
Contract sales
5,528
State filing fees
3,166
Printing
79,927
Mailing/shipping
42,194
information
is not
intended as medical advice.
The information is The
not intended
as medical
advice.
Rent/utilities
16,019
Please
consult for
a medical
Please consult a medical
professional
individualprofessional for individual
advice.
advice.
Phone
11,392
References and Suggested Tools:Technology
2,098
References and Suggested
Tools:
Centers
for Disease Control: http://www.cdc.
Office supplies
25,256
Miscellaneous
USDA My Pyramid Steps to a Healthier
You
gov/healthyweight/assessing/index.html
4,936
Centers for Diseasegov/healthyweight/assessing/index.html
Control: http://www.cdc.
http://www.mypyramid.gov/
USDA My Pyramid
Steps to a Healthier You
TOTAL Expenses
Used with permission:
http://www.mypyramid.gov/
The Portion Plate
Net revenue (loss)
Used with permission:
http://www.theportionplate.com/
The Portion Plate USHHS – National Institute for Health
2010
AACSA Foundation
http://www.theportionplate.com/
(metabolic syndrome) http://www.nhlbi.nih.
year-end report
gov/health/dci/Diseases/ms/ms_whatis.html
USHHS – National
Institute for Health
(metabolic syndrome) http://www.nhlbi.nih.
gov/health/dci/Diseases/ms/ms_whatis.html
$604,459
$8,782
Unaudited at
year-end accru
Revenue
$1,970
Expenses
1,101
Net Revenue (loss)
$869
• Include protein at each meal to aid
in weight control
Reprinted from Lifeline 2011, Volume XXX, No. 1
_____________________________________________________________________________________
2
Volume XXXI No. I, 2011 • CSA Lifeline • www.csaceliacs.org • (877) CSA-4-CSA
P.O. Box 31700 • Omaha, NE 68131-0700 • 877-CSA-4-CSA • www.csaceliacs.org • celiacs@csaceliacs.org