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Gluten Free-
Is It For You?
2
Is Your Recipe
Smart?
3
Gifts That Don’t
Cost a Cent
3
Recipes 4
Dates to
Remember
4
Note From
Diann
4
Inside Your Issue:
For the majority of people, however, gluten is
absolutely harmless. For about 1% of Americans
diagnosed with celiac disease, an autoimmune condition
that causes the body immune system to release
antibodies that attack the intestines, the symptoms can
be unpleasant—gas, bloating, diarrhea and weight loss
or gain. If left untreated, the condition could lead to
complications such as anemia, osteoporosis and
neurological disorders.
In addition, an estimated 6% of Americans are
affected by non-celiac gluten sensitivity (NCGS), which
also involves the immune system reacting to gluten, but
does not produce dangerous antibodies. The only
treatment for celiac disease and NCGS is a
gluten-free diet. If you suspect you have either of these
conditions, consult your health care provider.
However, if your goal is to lose weight or just
maintain a healthy lifestyle, and you do not have a
medical condition that prevents you from eating foods
containing gluten, a well-balanced diet that includes lots
of fruits and vegetables and features lean protein
sources should help do the trick.
The website www.choosemyplate.gov offers
easy-to-follow, age-appropriate recommendations
and guidelines to encourage weight loss and living a
healthy lifestyle.
Gluten-free diets aren’t for everyone. Outside a
medical condition like celiac disease that requires a
specific diet, for good health, there isn’t really a
substitute or shore cut around eating right and
exercising regularly.
Source: Janice Hermann, Oklahoma State University
Cooperative Extension Nutrition Specialist
For more information on baking gluten-free products or
following a gluten-free diet, see Colorado State
University Extension bulletin 530A, Wheat, Gluten,
Egg and Milk-Free Recipes and Fact Sheet 9.375,
Gluten-free diet guide for People with
Celiac Disease, J. Li.
http://www.ext.colostate.edu
With the rising popularity of gluten-free diets and the
wide variety of products catering to the lifestyle, it might
make you wonder if you are missing out on something
important. For most of us, the short answer to that
question is no, according to Janice Hermann, Oklahoma
State University Cooperative Extension nutrition
specialist.
Gluten-free diets are designed for individuals with
specific diagnosed medical conditions. In fact, because
gluten is found in some many foods, unnecessarily
cutting it out of your diet may lead to deficiencies in
important nutrients you’d normally get from enriched and
fortified cereals, beards and pastas.
It is hard to miss all the products lining grocery store
shelves proclaiming to be “gluten-free”. Have you ever
wondered about the accuracy of those claims? A recently
issued U.S. Food and Drug Administration (FDA)
regulation defines the term “gluten-free” for voluntary
labeling, ensuring that now both food manufacturers and
consumers will be speaking the same language.
Specifically, the FDA regulation creates a uniform
meaning for the term “gluten-free” throughout the food
industry. In order to claim a product is gluten-free, it
must meet all the requirements of the definition,
including that it contains less than 20 parts per million of
gluten. Other foods labeled as “no gluten,” “free of
gluten” and “without gluten” also must meet the same
threshold as items designated as “gluten-free”.
In order to manage specific diagnosed medical
conditions, up to 3 million people in the U.S. follow
gluten-free diets. For those individuals, this is welcome
news because it will make identifying gluten-free
products much easier.
Gluten is a protein contained in certain grains such as
wheat, rye and barley. These proteins enhance the taste
and texture of foods, and are found in a wide variety of
foods like ice cream, French fries and even ketchup.
Beyond looking for clues on packaging, consumers of
gluten-free products can check the list of ingredients on
the nutrition label for guidance.
The 2006 Food and Allergen Labeling and Consumer
Protection Act (FALCPA) requires companies list “in
plain English” the eight most prevalent food allergens in
a products, including wheat; however, the legislation does
not cover barley, rye or oats, or ingredients that could be
contaminated during processing.
If the label doesn’t clearly say the food item is free of
gluten, check for six basic ingredients—wheat, rye,
barley, malt, oats and brewer’s yeast.
Gluten Free—Is it For You?
The SMART recipe
modification program is all about
making simple and healthful
changes to a recipe in order to
make it better for you.
SMART is an acronym. It will
make it easier for people to
remember that they can…..
S: Substitute—Replace butter
with oil, substituting healthful
fats in place of artery-clogging
saturated fats.
M: Modify—Modify the type
of flour you use in the recipe.
For example, instead of
all-purpose flour, try whole
wheat or white whole wheat
varieties.
A: Add—Add healthful
ingredients, like ground flax
or wheat germ. This will
give the recipe a little extra
nutrient boost.
R: Reduce—Reduce the
components that can be bad
for your health, especially in
excess. Not sure where to
start? Try cutting down the
levels of sugar or fat in the
dish.
T: Totally Eliminate—This step works best for
things like salt or nuts, where
the entirety of the ingredient
can be cut out to create a less
calorie-dense or more
heart-healthy dish.
And that’s the SMART
program.
This approach is especially
easy to teach when you have
a recipe or two handy.
Sometimes making the sub-
stitutions can be a little
daunting at first, and
demonstrating or trying
some of these new
techniques can make them
easier to apply in real life.
“Thanks for the help” note or a full sonnet.
A brief, handwritten note may be
remembered for a lifetime, and may even
change a life.
The gift of compliment…..A simple and
SINCERE, “You look great in red,” “You
did a super job” or “That was a wonderful
meal” can make someone’s day.
The gift of a favor….every day, go out of
your way to do something kind.
The gift of solitude...There are times when
we want nothing better than to be left alone.
Be sensitive to those times and give the gift
of solitude to other.
The gift of being cheerful…...The
easiest way to feel good is to extend a kind
word to someone, really it’s not that hard to
say, Hello or Thank you.
Gifts don’t have to be
expensive. Some of the best
gifts you can give a
person are totally free.
Like these gifts that don’t
cost a cent:
The gift of listening….But you must really
listen. No interrupting, no daydreaming, no
planning your response. Just listen.
The gift of affection…..Be generous with
appropriate hugs, pats on the back, handholds,
and more hugs. Let these small actions
demonstrate the love you have for family and
friends.
The gift of laughter…..Clip cartoons. Share
articles and funny stories. Your gift will say
“I love to laugh with you.
The gift of a written note…..It can be a simple
GIFTS THAT DON’T COST A CENT
Is Your Recipe Smart? Source: Communicating Food for Health
100 Year Celebration
May 22
OSU Extension Office
Pittsburg County OHCE Newsletter
Important Dates for You
May 5-9 OHCE Week
May 5 Vegetable Cutting-Up Party 10 a.m.
OSU Ext. We need help at both places
(May 5 & May 6)
May 6 Vegetable Taste Test 8 a.m.
Crowder Elementary. Need help
May 8 Canning Workshop 10-3 p.m.
Pre-registered required $15 ASAP.
Flyer was attached in last month newsletter
May 9 Follow-up Baby Fair Mtg 8 a.m. Health Dept
May 10 Mak’N Tak Jewelry Making—10-Noon
OSU Ext. Pre-registration due May 3 $10
Instructor—Teresa Renegar
May 20 4 County Extension Café –Our OSU
Extension. 10 a.m. Lessons “Given
Growing/Cooking Herbs and Preserving
Herbs plus Etsy 101”. Free herb
plants to participants
May 22 OSU 100 Year Celebration - OSU
Ext. 9-3 p.m. OHCE members needed as
guides. Call office to sign up, Shifts 9-11
or 11-1 or 1-3
May 26 Holiday OSU Extension Office closed
From Your OHCE President:
A gracious thank you
for those that helped
at Baby Fair this
year. It was another
great year but only
with your help.
Diann Hunter
FCS Newsline Editor……
LaDell Emmons, Ext. Educator
Family & Consumer Science
Prepared by: Pat A. Tolson,
County / CNEP Secretary
918.423.4120
Golden Glow Pineapple Salad
4 cups Romaine salad mix 1 cup carrots shredded
1-20-oz. pineapple chunks in juice, drained & save juice
2/3 cup raisins 1/3 cup walnuts, chopped
1/3 cup reduced-fat mayonnaise
1/3 cup pineapple juice from canned chunks
1/4 tsp cinnamon
Place one cup of Romaine salad mix on each of 4 salad
plates. Spoon 1/4 of the drained pineapple chunks and
1/4 cup of shredded carrots in the middle of each salad
ed. Top with equal amounts of raisins and walnuts.
In a small bowl, make dressing by combining mayo,
pineapple juice and cinnamon. Drizzle 2 1/2
tablespoons of dressing over each salad and serve.
Nutrition Facts: Calories 252; Total fat 9.4g;
Saturated fat 1.3g; Protein 3g; Carbohydrates 44g;
Cholesterol 0mg; Sodium 200mg; Dietary fiber 4g
Taco Salad
1 lb. extra-lean ground beef 1 medium onion, chopped
1 (l-1/4 oz.) pkg. taco seasoning mix 1/2 cup water
1/2 head lettuce, torn into bite-sized pieces
6 oz. (4 cups) corn chips 2 medium tomatoes cut up
3 oz. (3/4 cup) shredded Cheddar or American cheese
3/4 cup purchased French or Russian salad dressing.
Brown ground beef and onion until beef is thoroughly
cooked. Drain. Stir in taco seasoning mix and water,
simmer 10 minutes over low heat, stirring occasionally.
Line individual salad bowls or plates with lettuce. Sprinkle
with corn chips. Spoon beef mixture in center of each.
Sprinkle with cheese. Garnish with tomatoes. Serve with
salad dressing.
Nutrition Facts: Calories 530; Total fat 36g; Saturated fat
11g; Cholesterol 60mg; Sodium 1280mg;
Total Carbohydrate 31g; Dietary fiber 3g
The best and most beautiful things
in the world cannot be seen, or
even touched, they must be felt
with the heart…….Helen Keller
