Happy National Potato Day

That's right. Who else would you get this info from!

Potatoes got a really BAD rap in the 'low-carb' era, which is still lingering.
I've got some good news though, potatoes are a healthy and nutritious vegetable (when not soaked and fried in oil and trans fat)!  In fact, I even indulged in homemade garlic smashed potatoes last night :)

Some Potato Perks:
Based on 1 medium (2-3") potato with skin

1. Low in Calories: 130!
2. High in Fiber: 3 grams!
3. Fat free!
4. 14 mg Calcium!
5. 750 mg Potassium!
6. 17 mg Vitamin C (bet you didnt know potatoes were a good source of vit. C? ) !
7. ~1 mg Iron!
8. 3 grams Protein!
9. 52 mcg Folate!
10. Minimal Sodium: 10 mg!
11. Vitamin Rich: lutein & zeaxanthin (eye health), Vitamin A (antioxidant) & beta carotene!
12. We like them!
13. Relatively Inexpensive!
14. Easy to Grow (green!)
15. Naturally Gluten Free!
16. Fermented with grains to made Vodka! (hehe)

POTATO HINTS..to get the most outta our lil' oval & round friends:

• Switch between white potatoes and Sweet Potatoes- the sweet orange ones have more Vitamin A and 27 less calories per medium potato
• Eat the skin! You will get the most out of your potato's vitamins and minerals, as well as protein/fiber.
• Make one in no-time by pricking it with a fork and popping it in the micro.
• Get creative with healthy toppings: Salsa, Black Beans, Guacomole, broccoli, cauliflower, and Tomatoes. Minimize cheese and sour cream toppings (saturated fat sources). Try whipped butter or even eat plain with Ketchup!
• Make your own french fries at home to fulfill that craving. Cut potato (leave skin on) in strips and place on 'Pam'-sprayed cookie tray or roasting pan. With a pastry brush 'paint' on Extra Virgin Olive Oil (not drench..EVOO has calories!). Sprinkle on salt-free herbs: oregano, basil, garlic/onion powder and parsley. Sprinkle a tiny amount of salt on and bake at 450 until crispy and golden :)

                  Sick of reading about potatoes? Too bad.

Check out some interesting Potato "stuff":

-->Cultivated in Peru over 4,000 years ago!

-->At a White House dinner in 1802,Thomas Jefferson was the first person to serve French Fries.

-->1/3 of all Potatoes in the US are grown in Idaho (go figure).

-->The average American eats 126 pounds of potato a YEAR (k, slow down people).

-->The largest potato ever grown (according to the Guinness Book of World Records) weighed in at 18 pounds and 4 ounces.

--> Flower's of Potato plant:

REMINDER!!
Potatoes are on the "dirty duz" list...so buying organic is much cleaner :)

GF blogs

GF= Gluten Free, not Girlfriend.

Here are some talked-about blogs about Celiac's disease and meal management:
Check 'Em Out!!

Celiac Chicks

Celiac Teen

Hold the Gluten

Gluten-Free Girl

Gluten-Free Dietitian

Gluten Free Steve

Gluten-Free Goddess

Trader Joe's Gluten-free list

I'd like to take a second and promote TJ's for you gluten-free's out there..here is their full list of gluten-free products at Trader Joe's. They stick to good manufacturing practices, including segregating gluten products from gluten-free to avoid cross-contamination.
Dark Chocolate covered almonds?? I THINK SO.  

Goin' Gluten-free

There are no health benefits with avoiding gluten in your diet, unless you suffer from gastrointestinal intolerances from gluten or Celiac's disease.

Celiac's Disease:

Autoimmune disease (when the body attacks itself) where you become intolerant of gluten proteins found in wheat, barley, and rye.
Symptoms of the disease:
Weight loss, diarrhea, tiredness, gas, vitamin & mineral deficiencies, malnutrition. Damage to the small intestine can occur if you ingest gluten.
It is imperative to check with your doctor if you think you might have this. I do NOT advise to go on a gluten-free diet until you've seen a doctor and tested for Celiac's (if you avoid gluten for awhile before you get the test, the test could result in a false negative).



How to live with Celiac's:

1. One thing you must become consistent with is reading food labels: Under the Food Allergen Labeling and Consumer Protection Act of 2004, if a food or an ingredient contains wheat or protein from wheat, the word “wheat” must be clearly stated on the food label either in the ingredient list or in a separate “Contains” statement.

2.Avoid cross-contamination
Cook seperately and use seperate utensils if someone is eating gluten-free. Simply taking the gluten food off the gluten-free food doesnt really work (ex: taking a crouton off a salad) because there could be traces of gluten left behind and ingested. Same goes with your toaster-use seperate for regular bread and GF bread.

3. Focus on what you CAN have. The good news is you can still eat healthy. I included some alcohol choices as well (go easy!).

What you can have:
Anything labeled 'gluten-free'
Baked Lays potato chips
Beans
Boar's Head cheeses/meat/condiments
Brandy
Buckwheat
Champagne: Korel & Moet & Chandon.. NYE anyone?

Corn - includes some corn tortillas,

Flax

Fruit!! Go fresh

Gluten-free beers: Anheuser-busch Redbridge, Bard's Tale Beer Lakefront brewery: new grist                                                     
Gluten-free Oats (Bob's red mill)
Hummus
Jose Cuervo & Suaza Tequila...Ole!
Legumes
Meat/poultry/fish: without any bread toppings or fried
Milk, low-fat/fat-free yogurt
Nuts!!
Ouzo
Popcorn
Potatoes - keep portion in check-no more than the size of a computer mouse
Quinoa- a healthy whole grain

Rice- brown & wild are best
Rum
Soy
Sunflower seeds
Tapioca
Veggies, veggies, veggies!! Oh good. As long as they aren't slobbered with any gravies or bread crumbs
Vermouth
Vodka (from potato)
Wine (check with manufacturer..some may add it)

4. Shop Right. GF foods are becoming more widely available & most supermarkets carry a ton of GF products. Great markets are Whole Foods and my all time fave, TRADER JOE's: locations.
   
What to avoid:
Anything made w/flour(self-rising,white,durum),rye,malt,or barely
Beer
Bran
Breads/pasta/bagels
Cakes, cookies, crackers
Couscous
Dextrin: found in some medications/supplements
Graham crackers
Modified food starch
Some flavored potato chips
Soy sauce
Whole wheat anything- including einkorn, emmer, spelt, and kamut
Wine Coolers


Here's a menu from the ADA that doesn't  require the use of any specially made gluten-free foods:

Breakfast:
Egg omelet made with low-fat natural cheese, such as cheddar or monterey Jack, and fresh vegetables
Rice cake (check the ingredient list to make sure it is gluten free) topped with jam, jelly, or preserves
Orange juice

Lunch:
Black bean tacos made with corn tortillas, black beans, fresh vegetables, low-fat natural cheese, and topped with fruit salsa (diced tropical fruit, lime juice, cilantro)
Seltzer water with lime

Evening meal:
Chicken and fresh vegetables stir-fried in olive oil and spices
Plain brown rice or plain enriched white rice
Sorbet topped with fresh fruit
Cranberry juice mixed with seltzer water

Snack: All-natural yogurt mixed with blueberries or another fruit

Approximate Nutrition Analysis:

Calories: 1,615; Protein: 67g (17% of calories); Carbohydrate: 272g (68% of calories); Fat: 26g
(15% of calories); Cholesterol: 273mg; Sodium: 2,890mg; Fiber: 21g

5. Prepare ahead before you eat out:
Some restaurants that have Gluten-free options/menus:
(tip: check menu online first to see if they have options you LIKE..some are under "allergy" )
99 restaurants
Boston Market
British Beer Company (framingham, Falmouth, MA)- has GF pizza
Bugaboo Creek

Capitol Grille (Boston, Burlington, MA)
Chili's
Fireflies

Fresh City

Glutenus Minimus (Arlington, MA)

ick-ass cupcakes (Somerville, MA)

Legal Sea Foods

Longhorn Steakhouse

Not your average joe's

Olive Garden- has GF pasta

Outback Steakhouse

PF Changs

Stone Hearth Pizza- GF pizza  
Uno Chicago Grille
Wagamama

*** Always ask the waiter/waitress if they have a gluten-free menu/options and be careful or gravies/sauces. If you need your waiter to ask the chef, no biggie! Just tell them you have an allergy and they usually take it seriously (its not really an allergy though but this works!)

National Support Groups

Celiac Disease Foundation
Phone: (818) 990-2354
http://www.celiac.org/

Celiac Sprue Association
Phone: (877) CSA-4-CSA (272-4272) Toll Free
http://www.csaceliacs.org/

The Gluten Intolerance Group of North America
Phone: (206) 246-6652
http://www.gluten.net/


I'd be more than happy to include more GF recipes, topics, etc!! Keep in touch!