Common hidden sources of gluten

Whether you suffer from Celiac disease or have a gluten intolerance or sensitivity, if you’re adhering to a gluten-free diet, you probably already know that you can’t eat breads, pizza, pastries, and other foods that are made with wheat flour. But these items are not the only foods you should avoid if you’re avoiding gluten. If you are intolerant or sensitive to gluten—which is in not just wheat flour, but also barley, rye, spelt and more—it’s a good idea to get a handle on the common hidden sources of gluten so that you can do your best to avoid them, too. Some of these may surprise you!

Salad dressing, gravy, Worcestershire sauce, barbecue sauce—many (but not all) sauces and condiments contain gluten-containing ingredients


Breaded finger foods like mozzarella sticks and chicken fingers—they’re typically breaded with wheat flour


Marinades—or pre-cooked meat that has already been marinated. Many (although not all) marinades have glutenous ingredients.


Certain flavors of ice cream—While there are plenty of gluten-free ice cream choices out there, avoid flavors that contain chocolate chip cookie dough, brownie batter/pieces, graham cracker, and other similar treats that contain gluten


Bacon and other smoked meats/cold cuts—In some (but not all) cases, the smoking agent used on the meat is glutenous. Look for bacon and other meats that are labeled gluten-free.


Oats—While oats are actually gluten-free, they’ve often been processed in facilities that process wheat. Your safest bet is to buy oats that are certified gluten-free.


Flavored teas and coffees—These might seem innocuous, but many of the flavorings in these beverages contain gluten. Look for teas and coffees that are labeled gluten-free.


Foods from the bulk bin or salad bar—While many foods offered here may be gluten-free, you don’t know whether the person who was there before you selected their food with the proper tongs, or whether they dipped the tongs from the pasta salad into the lettuce. The cross-contamination risk here is high; play it safe by avoiding these areas with shared serving utensils. Instead, pick your own veggies from the produce department, or buy a can of packaged nuts or candy that you’re sure is gluten-free.


Lipstick, lip balm—It may come off on your lips as you eat, so if it’s glutenous, some of it may get swallowed along with food or drink. Although many manufacturers don't list whether their lipsticks or other cosmetics are gluten-free, there are quite a few cosmetics companies that sell gluten-free lip products.


Toothpaste and mouthwash—many are safe, but if you use one that contains gluten and you swallow it, you may experience symptoms

To ensure that a food is safe for you to eat, always read the product packaging. Some products may clearly state "gluten-free"; other products may say there are no gluten ingredients used, but that the food is produced in a facility that also produces wheat (which could lead to cross-contamination); some foods (like fresh fruits and veggies) are clearly innocuous; and other foods may have ingredient listings that are difficult to decipher. In general, if you aren’t absolutely certain that a food or beverage is gluten-free, your best bet is to call the product manufacturer, or visit their website, to get a definitive answer on a particular food, beverage, or personal care product.

It’s normal to feel overwhelmed when adhering to a diet that requires that you avoid eating certain foods, but good news—there are tons of delicious options available that are gluten-free. Not only are gluten-free food manufacturers making breads, cinnamon rolls, pizzas, pastas, snack foods, and more that are safe for you to eat, there are also plenty of foods that are naturally gluten-free. Vegetables, fruits, rice, potatoes, nuts, beans and quinoa are naturally gluten-free (just watch out for any flavorings or additives that render them unsafe for you to eat); many meats and cheeses are also gluten-free.

Are you interested in talking to a doctor about Celiac disease or finding out if a gluten-free diet is right for you? If you’re a Health Advocate member, call us to help you find an in-network primary care physician or a specialist (like a gastroenterologist) in your area. Remember, it’s best to not remove foods from your diet without consulting with a doctor first, so it’s a good idea to wait to speak to a health care professional before beginning a gluten-free diet.

Fight Breast Cancer Through Early Detection

During this year alone, approximately 226,870 will be diagnosed with breast cancer and 39,510 women will die from the disease, according to the American Cancer Society. The organization estimates that the chance of a woman having invasive breast cancer at some point during her life is about 1 in 8; the lifetime risk for men is about 1 in 1,000.

The American Cancer Society believes that breast cancer death rates have been going down due to being able to detect the disease earlier and having better treatment available. To improve chances of survival, it’s important to detect breast cancer early. The goal of screening exams is to find cancers before they start to cause symptoms.　 The American Cancer Society says that most doctors feel that early detection tests for breast cancer save thousands of lives each year, and that many more lives could be saved if even more women and their healthcare providers take advantage of these tests. Screening for breast cancer improves the chances that breast cancer can be diagnosed at an early stage and treated successfully. The size of the cancer and how far it has spread are two of the most important factors in predicting the prognosis of a woman with this disease.

Here are some helpful tips to help you get screened, which can help you and your healthcare providers detect breast cancer in its early stages.

Get screened

. Yearly mammograms are recommended for all women starting at age 40 and continuing for as long as a woman is in good health, according to the American Cancer Society. Clinical breast exams are also recommended every three years for women in their 20s and 30s and every year for women 40 and over.

Prevention starts at home.

Women should know how their breasts normally look and feel and promptly report any breast changes to their health care provider. A breast self-exam is an option for women starting in their 20s. Check out this guide to learn how to do your own breast self-examination. Go to www.breastcancer.org/symptoms/testing/types/self_exam/bse_steps

Locate a mammography provider.

There are many different options in choosing where to get a mammogram. Today, you can get mammograms in mobile units, freestanding centers and traditional hospital settings. Try to choose an accredited center based on the reputation of the radiologists and the quality of the facility’s equipment. You can contact the National Cancer Institute (1-800-4-CANCER) or the American College of Radiology (1-800-227-5463) to find a certified mammography provider. If you are a Health Advocate member and are still unsure of where to go, you can always call your Personal Health Advocate to find a location close to you where you can get a mammogram.

Affordable screening.　

If you’re worried about cost, talk to your doctor, a local hospital social worker, or staff members at a mammogram center. Ask about free programs in your area. You can also call the American Cancer Society at 1-800-227-2345 or the National Cancer Institute at 1-800-422-6237 to be directed to lower-cost mammogram centers in your area. Another option is the National Breast and Cervical Cancer Early Detection Program (1-888-842-6355), which provides low-cost or free cancer screenings for women without health insurance.

Getting regular screening tests is important because it can help locate breast cancer earlier, when it’s at its most treatable. It can also allow your medical team to start treating you faster so that you can begin your recovery sooner. If you think you are due for a mammogram, speak with your doctor. You can also call your Personal Health Advocate for assistance; they can help you locate a local, in-network doctor or a mammography provider.

Trick or Treat: Give Me Something Healthy to Eat

Halloween is just around the corner, and visions of candy corn, chocolates and other sinful treats may be dancing in your head. While you vowed to stay healthy on Halloween, you don’t necessarily have to forgo all those delightful, sumptuous treats. If you’re throwing a waist-friendly Halloween bash, or just want to try a few healthy options, don’t say no to the sweet treats just yet. Here are some healthier options you can indulge in without feeling too guilty.

No Halloween is complete without pumpkins! Why not try making some pumpkin carrot muffins, a healthier alternative to a chocolate cupcake? This sweet treat is fortified with vegetables. Your kids will love them…and won’t even know they’re packed with healthy goodness. To get the recipe, click here:

http://cliqueclack.com/food/2009/10/28/halloween-orange-muffins-a-healthy-treat-to-trick-your-kids/.

After you’ve carved your jack-o-lantern, don’t throw away the pumpkin seeds just yet. Pumpkin seeds are a healthier snack than candy, and it’s easy to spice them up for more flavor. Try seasoning your pumpkin seeds with brown sugar and pumpkin pie spice. Get the recipe here:

http://www.tasteofhome.com/Recipes/Candied-Pumpkin-Seeds

Get into the spirit of Halloween with holiday-inspired treats, like yummy banana ghost pops. This recipe includes healthy ingredients like bananas, shredded coconut and orange juice. The pops are easy to make and are sure to be a fun treat at your party. To check out how to make these spooktacular treats, go to

http://www.nuggetmarket.com/recipes.php?id=323

Do you crave candy corn? Just 13 pieces of candy corn equal 100 calories. If you are a candy lover, try making a less processed, less sugary version of this iconic Halloween treat. This healthified candy corn contains lemon extract and brown rice syrup. To learn more on how to make it, visit

http://vegspinz.blogspot.com/2010/10/lemon-flavored-candy-corn.html

Are you looking for a healthy Halloween appetizer for your family or friends? Surprise them with these mini mummy pizzas that are sure to put smiles on their faces. All you need is a whole-wheat English muffin, low-fat cheese, olives and tomato sauce. Check out this easy recipe:

http://familyfun.go.com/recipes/pizza-mummies-688188/

Halloween treats don’t have to be frighteningly unhealthy—there are plenty of good-for-you treats that can satisfy your sweet tooth. If you are a Health Advocate member who is looking for more information on healthy eating or learning how to make healthier alternatives to your favorite foods, reach out to your Personal Health Advocate, who can connect you with a nutritionist, or speak to your Wellness Coach. Not a Health Advocate member? Visit Health Advocate’s Pinterest boards for lots of healthy meal and snack ideas!

http://pinterest.com/HlthAdvocate

Keeping Your Cholesterol in Check

High blood cholesterol is a serious condition that increases your risk for dangerous cardiovascular problems like heart disease. The higher your cholesterol, the greater your chance of developing health issues.  If you have high cholesterol, it’s something you need to stay on top of through regular checkups with your family doctor, who can use a quick, simple blood test to determine your cholesterol levels.  Managing high cholesterol is imperative, and now is the time to start making healthy changes that can reduce your cholesterol.

First things first: What is cholesterol?

Cholesterol is a waxy, fat-like substance found in the walls of cells in all parts of the body, from the nervous system to the liver to the heart. The body makes all the cholesterol it needs, using it to make hormones, bile acids, vitamin D, and more. Cholesterol circulates in the bloodstream but cannot travel by itself. As with oil and water, cholesterol (which is fatty) and blood (which is watery) do not mix. So cholesterol travels in packages called lipoproteins, which have fat (lipid) inside and protein outside.

There are two main kinds of lipoproteins that carry cholesterol in the blood:

·         Low density lipoprotein, or LDL, which is known as the “bad” cholesterol because it carries cholesterol to tissues, including the arteries. Most of the cholesterol in the blood is the LDL form. The higher the level of LDL cholesterol in the blood, the greater your risk for heart disease.

·         High density lipoprotein, or HDL, which is referred to as the “good” cholesterol because it takes cholesterol from tissues to the liver, which removes it from the body. A low level of HDL cholesterol increases your risk for heart disease.

What can you do to manage high cholesterol?

Adopting a healthy lifestyle can help you better manage your cholesterol.  Health Advocate offers the following tips that can help you reduce and/or manage high cholesterol and better protect your health.

Eat your way to lower cholesterol.  Diet can play an important role in lowering your cholesterol. These foods and beverages can lower cholesterol and protect your heart:

·         Oatmeal, oat bran and high-fiber foods – These contain soluble fiber, which reduces your LDL, the “bad” cholesterol. Soluble fiber can also be found in kidney beans, apples, pears, barley and prunes.

·         Walnuts, almonds and other nuts – These can reduce blood cholesterol. Eating about a handful (1.5 ounces, or 42.5 grams) a day of nuts such as almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts, may reduce your risk of heart disease.

·         Olive oil – This heart-healthy oil contains a potent mix of antioxidants that can lower your "bad" cholesterol but leave your "good" cholesterol untouched. Try using about 2 tablespoons of olive oil (extra-virgin is best) per day in place of other fats in your diet.

·         Tomatoes - Research indicates that consuming 25 milligrams of lycopene (the antioxidant that gives tomatoes their red coloring) each day can reduce LDL by about 10 percent. Try drinking low-sodium tomato juice or top pasta and/or veggies with tomato sauce. Cooking or eating tomatoes with a little oil (such as olive oil) helps your body absorb more lycopene.

·         Cocoa – Listen up, chocoholics!  A meta-analysis in the American Journal of Clinical Nutrition found that cocoa consumption lowered LDL cholesterol by more than 5 mg/dL in people at risk of heart disease. But remember, many chocolate products also contain plenty of sugar and saturated fat in addition to cocoa’s heart-healthy antioxidants, so choose your chocolate wisely. Nibble on a small piece or two of dark chocolate that contains at least 60 percent cocoa—it has more antioxidants than milk chocolate. Or make a glass of chocolate milk or hot cocoa using 2 tablespoons of natural cocoa powder.

Get physically fit. Regular physical activity can help lower your LDL. It also can help raise HDL and lower triglycerides, improve the fitness of your heart and lungs, and lower blood pressure, according to the U.S. Department of Health and Human Services.  If you’re new to exercising, start out slow and gradually work your way up. Try taking a 15-minute walk during your lunch hour and eventually work your way up to 30 minutes a day. Try doing this at least three times a week.  (Remember, it’s a good idea to talk to your doctor before starting any type of exercise regimen.)

Quit smoking.  Smokers who kick the habit may improve their levels of "good" HDL cholesterol within one year, according to a study conducted by Adam D. Gepner, MD, of the University of Wisconsin in Madison. The study showed that HDL levels shot up once participants in the study quit smoking. If you need help kicking the habit, ask your human resources department if there’s a smoking cessation program available to you through work, or call your doctor to ask what tobacco cessation resources are appropriate for you.  

Stick to your doctor’s plan. If your doctor has recommended that you take prescription drugs to help lower your cholesterol, be sure to take them as prescribed.

Looking for more ways to keep your cholesterol low?   If you are a Health Advocate member, call us for help.  Depending on your specific Health Advocate benefits, your Personal Health Advocate can help you find a primary care physician who can screen you for high cholesterol, and/or your personal Wellness Coach can help you come up with a fitness and nutrition plan with an emphasis on lowering your cholesterol. If you don’t have access to Health Advocate or a wellness program, contact your primary care physician.  In addition to helping you figure out a plan to help you get healthier and lower your cholesterol, your doctor can also screen you for high cholesterol and other health issues.

The “whole” truth: The health benefits of whole grains

Want to lower your risk for many chronic diseases?  Look to whole grains for help.  Studies show that eating whole grains can lower your risk of certain chronic diseases, such as coronary disease, Type 2 diabetes and colorectal cancer, just to name a few.  And according to the Whole Grains Council, people who regularly eat whole grains often have a lower risk of obesity as well as lower cholesterol levels.

What are whole grains?

Popular forms of whole grains include:

·         Amaranth

·         Barley

·         Buckwheat

·         Corn, including whole cornmeal and popcorn

·         Millet

·         Oats, including oatmeal

·         Quinoa

·         Brown and wild rice

·         Rye

·         Sorghum

·         Teff

·         Wheat, including varieties such as spelt, bulgur and wheatberries

Low in fat and abundant in vitamins and minerals, grains are an essential part of a healthy diet; they contain good-for-you nutrients like B vitamins, Vitamin E, magnesium, iron and fiber.  Whole grains are the most beneficial type of grain; according to the 2010 Dietary Guidelines for Americans, whole grains should make up at least half of the grains you eat.

How can you add more whole grains to your diet?

·         Don’t be fooled by imitators. Breads labeled “nine-grain,” “multi-grain” or “wheat” are often little more than white bread in disguise. Make sure the ingredient list starts with whole grain, such as whole-wheat flour. Look for 100% whole grain breads that have at least 3 grams of fiber per serving; this often ensures the product is mostly, if not all, whole grain.

·         Start the day with a hearty breakfast. Cook up a serving of oatmeal or other hot whole grain cereal.  According to the American Dietetic Association, oatmeal can lower blood cholesterol and may help you maintain a healthy blood pressure. It is also a rich source of soluble fiber. And because soluble fiber can help to control blood sugar, oatmeal may also lower your chances of Type 2 diabetes. Be alert when buying instant oats--check the label for added sugar. If you want your oatmeal to taste a little sweeter, a healthier option is to buy the no-sugar-added variety and mix in some fruit or a drizzle of maple syrup.

·         Experiment with something new. Why settle for white bread (which is not a good source of whole grains) when you can make sandwiches with hearty whole-grain wheat or rye? Try some other sources of whole grains that come in bread form, such as oat, spelt, millet or brown rice.

·         Start a new partnership. Instead of white rice with your sushi, cook up some brown rice. Have some whole wheat or quinoa pasta with veggies and topped with your favorite marinara sauce.

·         Make plenty. Cook more whole grains than you need for just one meal; pack the leftovers in the fridge so you have them handy and can easily incorporate them into many of your meals. For example, try spooning brown rice or barley into soups, serving quinoa as a side dish, incorporating grains like oats into your homemade healthy desserts…the possibilities are endless!

If you are interested in learning more about adding healthy whole grains to your meals, make an appointment to talk with your doctor to better understand your dietary needs and how whole grains can play a role in your diet.  Or, call your Health Advocate Wellness Coach to get healthy meal and snack ideas that include whole grains. Or, if you’re not a Health Advocate member, you can consult the following online resources for help:

Health Advocate’s “Healthy Eats” Pinterest board – Our Pinterest board features a collection of recipes that include whole grains. Check out recipes for Apple Cinnamon Breakfast Quinoa, Peanut Butter Banana Oatmeal Muffins, and more.  Visit http://pinterest.com/hlthadvocate/healthy-eats/

Eatright.org – This site is hosted by the Academy of Nutrition and Dietetics and discusses the benefits of whole grains and also enables you to find a registered dietician in your area. Go to www.eatright.org/Public/content.aspx?id=6442471695

http://allrecipes.com/howto/whole-grains/ - This site provides dozens of recipes on how to add whole grains in your meals.

http://www.choosemyplate.gov/food-groups/grains-tips.html - This site offers tips on how to help you incorporate more healthy grains into your diet. 

Child’s Play: Making Fruits and Vegetables Fun

Childhood obesity has more than tripled in the past 30 years, according to the Center for Disease Control and Prevention (CDC). Helping your children have healthy eating habits is the first step patents can take to prevent childhood obesity.

Getting your kids to eat healthy foods can be a challenge. Try to gradually get them used to eating more fresh foods. While you’re introducing your kids to new-to-them fruits and vegetables, make it palatable for them. Try chopping up some strawberries, oranges and bananas to put in their Jell-O or yogurt, or mince carrots, zucchini and spinach and mix them into in hamburger or turkey patties.

In recognition of National Fruits & Veggies Month – More Matters, check out our ideas for getting your kids interested in—and consuming more of—fruits and vegetables.

Give them independence. Each day, have your kids choose a different vegetable that they would like to have for dinner that evening. Giving them a choice helps them feel grown-up, gets them interested and included in the process, and eliminates the feeling that they’re being made to eat something just because Mom or Dad said so.

Make cooking a form of playtime. Get your kids to help you create menus, accompany you to the grocery store, and work with you to prepare meals. Make kitchen time fun--let them wash fruits and vegetables, shred lettuce for salads and sandwiches, break string beans and broccoli florets and mash potatoes. Kids can also peel and pull apart oranges, pick grapes, or peel bananas for a healthy fruit salad. Kids who are engaged in the process of planning and making the meal will be more apt to eat because they were part of the decision making. Plus, who doesn’t enjoy eating the fruits (and veggies!) of their labor?

Grow your own produce. In the summer, plant a garden with your kids. Choose from a variety of fruits and vegetables, such as strawberries, tomatoes, cucumbers and peppers. When your kids watch what they’ve planted grow into something that they can enjoy during a meal, they’ll feel proud and excited—and more likely to eat it.

Take a field trip. Plan a family day trip to the farm. Depending on the season, you can pick a variety of fruits and vegetables there, such as blueberries, peaches, apples, strawberries, zucchini and pumpkins. Take your fresh produce home and get the kids to help you make a special treat. Make an apple or blueberry pie, zucchini bread or peach ice cream.

Check it out. Check out some kid-friendly cookbooks from your local library. Let your kids choose what meals they want to prepare and have them make a list of the ingredients they need. Take them to the grocery store to buy their ingredients and have them help you prepare the meal that night.

If you’re interested in finding more ways to get your kids to eat healthier, try calling a Wellness Coach if you have access to a service like Health Advocate. Your coach will be able to tell you about other fun ways to help your kids up their fruit and veggie intake. You can also seek advice from your child’s pediatrician about nutritional questions and issues. Additionally, there are plenty of online resources you can use to find ideas to get your kids more interested in fruits and vegetables, such as:

www.foodchamps.org – This site offers fun games for kids of all ages; the games focus on the benefits of eating healthy foods.
www.fruitsandveggiesmorematters.org/take-your-kids-to-the-supermarket-day - This site features fun activities you can do at the supermarket to help you get your kids excited about fruits and veggies.

Let’s Get Physical: Boomers and Exercise

It’s Healthy Aging Month, which serves as a great reminder to start getting more active. The U.S. Department of Health & Human Services says that adults can gain substantial health benefits through moderate aerobic physical activity. They recommend two and a half hours of exercise per week for adults – that's only around 20 minutes per day, which makes it easy to fit it into your schedule.

Regular exercise is important for everyone, but especially for seniors who want to combat their risk of disease or loss of mobility. As long as your doctor clears you fit for exercise, try to embrace it, since becoming more physically active can help you stay healthy as well as gain strength and endurance. Don’t be frightened—getting into a fitness routine doesn’t have to be scary or hard! Check out our ideas for easy ways to add more physical activity into your daily life.

• Get your walk on. Aim to walk at least 30 minutes a day. Walking is a gentle, low-impact exercise. It's safe, simple and doesn't require practice. And according to the Mayo Clinic, the health benefits are many, including potentially lowering your blood pressure, reducing your risk of type 2 diabetes, helping you manage your weight, and even improving your mood.

• Step it up. You already walk around every day—now focus on creating more opportunities to fit in steps! Park your car several blocks away from your destination or, if you take public transportation, get off a few stops earlier than your usual stop.

• Be a social butterfly. Get one of your friends to join you in a fitness-related activity. Adding a social aspect to your fitness can help you stay motivated and on track with your goals. Set up a walking schedule with a friend, or join a fitness class together, like Pilates or yoga. Check with your local senior center or community center; they may offer free or low-cost fitness classes or walking groups.

• Stretch it out. You don’t have to move too far from where you’re sitting to fit in some fitness—you can do some stretching exercises at your chair. Stretching can help you burn calories, improve circulation and reduce stress. By stretching regularly, it helps you relax, strengthen specific muscles and even get your heart rate up.

• Clean up your routine. Turn housework into an exercise routine. Sweeping, mopping and vacuuming can be a great aerobic workout. You can even burn calories doing laundry, cleaning out your kitchen cabinets, or washing the walls of your shower!

Still unsure about how to add more physical activity into your daily life? If you have access to a Wellness Coach through a service like Health Advocate, call your coach to discuss your fitness needs. You can also talk to your primary care physician about what might be the best form of physical exercise for you. Remember, don’t start any exercise program before talking to your doctor and getting the all-clear!