October 2014
Elizabeth Madison Nutrition provides:

Medical Nutrition Therapy
Weight Management Counseling
Nutrition & Wellness Presentations
Child Care Center Nutrition Consultation
What's Wrong with Going Gluten Free? 
Welcome to a new month! This month I am discussing a nutrition "hot" topic, one I am sure to get both positive and negative feedback on, but that is OK. I want to challenge you to think about the choices you make on a daily basis, and inspire you to do what is right for YOU, not for your neighbor. This month's topic is "What's Wrong with Going Gluten-Free?". Let me preface this by saying that we know, based off scientific research, that gluten allergies and sensitivities are real. Celiac Disease is a medical condition that needs to be treated properly, and treatment involves avoiding gluten. I am also fully aware that people (many clients that I work with) suffer with true gluten sensitivities, and when they avoid gluten, symptoms disappear. However, as a nutrition expert I also know that the same nutrition prescription does not work for everyone, nor do I believe everyone needs to eat gluten-free.

This newsletter is for you if you are wondering if going gluten-free is right for you. I hope you enjoy this issue and if you have any questions, or are ready to set up a personal meeting to determine if gluten-free is right for you, contact me today!

- Elizabeth 
What's Wrong with Gluten-Free Food?

First let me state that there is nothing "wrong" with foods that are naturally gluten-free. The problem comes in when we look at many of the food products on shelves that are labeled "gluten-free." If you decide to go gluten-free for reasons other than celiac disease or a gluten sensitivity, there are three factors to consider before purchasing a product and assuming it is a "healthier" alternative.

1. Fiber. Many gluten-free foods are made with a rice or corn base, such as rice or corn flour. In the process of making rice and corn flour, the fiber and essential nutrients are stripped. Low fiber foods can actually have a higher glycemic effect (meaning they raise blood sugar levels) more than whole grains. If you were swapping out traditional whole grain cereal such as oat bran for a gluten-free cereal, you could be missing out on a big fiber breakfast boost! One serving of oat bran will provide 4 - 6 grams of fiber, whereas a serving of gluten-free brown rice krisp provides <1 gram fiber.

2. Cost. Many gluten-free foods are more expensive, and for someone who is not sensitive to gluten paying the extra cost is just not worth it. Gluten-free breads and cereals can be almost twice as expensive as traditional products. If you do not have food allergies or sensitivities to gluten then the extra cost is probably not worth it.

3. Energy (a.k.a Calories). Just because something is labeled "gluten-free" does not mean it is "calorie-free". Gluten-free foods (excluding fruits and vegetables), still contribute a significant amount of energy (calories) to one's diet. If you are trying to manage your waistline, then the overall energy balance still matters. Gluten-free bread can be almost twice as calorie dense compared to traditional wheat bread. Also, many food manufacturers have caught wind of this gluten-free craze. This means they will even place the words "Gluten-Free" in large letters on the front label of foods that have always been gluten free. Those candy chews are still candy and sugar even though they are labeled "gluten-free". Gluten-free does not make them any healthier!


Quote of the Month:

"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment."

Ralph Waldo Emerson

 Scripture of the Month

Lamentations 3:25 (NLT)

The LORD is good to those who depend on him,
to those who search for him.


Don't rely on your own 'willpower' to achieve your weight or health goals. For various reasons, our willpower tends to short circuit in this area of our lives. Instead, seek and depend on God, whose  strength is constant and never failing. He will help you achieve optimal health!

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In This Issue
 Thick and Hearty Red Lentil Soup

Recipe by Pulse Canada 

Serving Size: 1 cup
Makes: 16 servings (1 cup / serving)

This dish is an excellent source of Fiber, Thiamin, Niacin, Vitamin B6 and B12, Folate, Iron, Potassium, Zinc

2 cups dried whole red lentils
⅓ cup barley
10 cups reduced sodium beef broth
1 large onion, chopped
2 large carrots, chopped
2 large stalks celery, chopped
2 cloves garlic, diced
1 pound lean ground beef
1 - 28 fl oz can diced tomatoes
tsp salt
tsp pepper
pinch cayenne pepper
1 bay leaf, cracked

COMBINE lentils, barley and beef broth in large stockpot or Dutch oven.
BRING mixture to a boil, then reduce heat and simmer ingredients for 30 minutes.
MEANWHILE, prepare vegetables.
PLACE ground beef into large frying pan and place over medium heat. Cook until juices run clear.
ADD beef and vegetables, along with remaining ingredients, to the stock pot. Further break up tomatoes with wooden spoon.
BRING mixture to a boil and simmer, stirring occasionally, for 20 to 30 minutes, or until vegetables are tender and soup has thickened.
Nutrition Facts:
Based on a serving of 1 cup: Energy: 208 calories, Protein: 18 g, Fat: 4 g, Saturated Fat: 1.5 g, Cholesterol: 25 mg, Carbohydrates: 26 g, Fiber: 4.5 g, Sodium: 550 mg, Potassium: 640mg, Vitamin C: 7 mg, Folate: 73 mcg, Calcium: 57 mg, Iron: 4 mg,

Naturally Gluten-Free & Fiber Packed!

Adults should consume 25 - 35 grams of fiber a day. Good sources of fiber that are naturally gluten-free include:

  • Dark leafy greens
  • Broccoli
  • Sweet potatoes
  • Carrots
  • Pumpkin
  • Corn
  • Snap beans
  • Asparagus
  • Cabbage
  • Berries (raspberries, blueberries, strawberries, blackberries)
  • Oranges
  • Mangoes
  • Apples
  • Raisins
Grains & Other:
  • Quinoa
  • Brown rice
  • Beans
  • Lentils
  • Popcorn
  • Nuts
Weight Loss Transformation!
Weight Loss Transformation! (WLT!) is an online and onsite, faith-based weight loss program. You get: 
  • delicious food plans 
  • lots of healthy eating and living tips
  • peer support 
  • prayers, scriptures and other spiritual growth resources
Weekly weight loss classes classes offered throughout the week. 

Click here for more information: 

www.weightlosstransformation.com or call (855) WLT-9958

About Elizabeth

Registered Dietitian 

Certified Dietitian/Nutritionist 

Certified Nutrition & Wellness Consultant

Weight Loss Coach


Elizabeth has a passion for helping people achieve permanent weight loss  and optimal health. Having struggled for over twenty years with her weight, Elizabeth used a faith-based approach to lose 115lbs. which she has kept off for over 11 years. She uses the same strategies, along with her twenty-year plus background in counseling, to provide a faith-based approach to her nutrition and wellness services that include:

  • Online & Onsite Weight Loss Programs
  • Individual Nutritional Consultation & Coaching
  • Emotional Eating Support Groups
  • Nutrition & Wellness Seminars
  • Shopping Smart Supermarket Tours

Elizabeth maintains a full-time private practice and consults for supermarkets, senior citizen programs and child care centers. She has a Master's Degree in Rehabilitation Counseling from New York University, and is a Certified Rehabilitation Counselor, Certified Nutrition and Wellness Consultant, and Weight Loss Coach.

Elizabeth M. Madison, ElizabethMadisonNutrition/Weight Loss Transformation, LLC. | 718-276-6037 | elizabeth@weightlosstransformation.com | http://www.weightlosstransformation.com
Office: 219-10 South Conduit Avenue - Lower Level 1
Springfield Gardens, NY 11413

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