When it comes to snacking on a gluten-free diet, it’s easy to have some serious FoMO, or fear of missing out. All your friends are eating pretzels, cheese and crackers, and cupcakes…and you’re stuck with a handful of almonds?

Those with Celiac disease have an intolerance to the protein present in wheat, barley and rye products. If a person with Celiac disease eats cereals, breads and cookies made with these proteins, they can experience serious digestive issues, osteoporosis and anemia in addition to a host of other uncomfortable symptoms [Source: Zarabi].

However, not everyone that suffers from gluten intolerance is Celiac. One percent of the U.S. population is diagnosed with Celiac disease; by comparison, 7 percent are gluten intolerant [Source: National Foundation for Celiac Awareness]. Symptoms of gluten intolerance include bloating, headaches, nausea and diarrhea, among other uncomfortable effects. Some people don’t experience these symptoms at all — they simply avoid gluten for weight management.

For those following a gluten-free diet, it’s easy to feel envious of the treats your friends can indulge in. With holiday season around the corner, we thought we’d help out and offer some yummy, gluten-free options that everyone will enjoy!

Since there’s a lot of misinformation about gluten-free foods on blogs and other sites, we spoke with Sharon Zarabi, RD, CDN, CPT, to get her top gluten-free treats. See her favorite picks.

Winter storms and cold temperatures can be hazardous, but if you plan ahead, you can stay safe and healthy. Prepare your home and cars. Prepare for power outages and outdoor activity. Check on the older adults. Although winter comes as no surprise, many of us are not ready for its arrival. If you are prepared for the hazards of winter, you will be more likely to stay safe and healthy when temperatures start to fall. Take these steps for your home Many people prefer to remain indoors in the winter, but staying inside is no guarantee of safety. Take these steps to keep your home safe and warm during the winter months.

Winterize your home.

• Install weather stripping, insulation, and storm windows.
• Insulate water lines that run along exterior walls.
• Clean out gutters and repair roof leaks.

Check your heating systems.

• Have your heating system serviced professionally to make sure that it is clean, working properly and ventilated to the outside.
• Inspect and clean fireplaces and chimneys.
• Install a smoke detector. Test batteries monthly.
• Have a safe alternate heating source and alternate fuels available.
• Prevent carbon monoxide (CO) emergencies.
  • Install a CO detector to alert you of the presence of the deadly, odorless, colorless gas. Check batteries regularly.
  • Learn symptoms of CO poisoning: headaches, nausea, and disorientation.

Wear appropriate outdoor clothing: layers of light, warm clothing; mittens; hats; scarves; and waterproof boots. Don’t forget to prepare your car. Get your car ready for cold weather use before winter arrives.

Service the radiator and maintain antifreeze level; check tire tread or, if necessary, replace tires with all-weather or snow tires.

• Keep gas tank full to avoid ice in the tank and fuel lines.
• Use a wintertime formula in your windshield washer.
• Prepare a winter emergency kit to keep in your car in case you become stranded. Include:
  • blankets;
  • food and water;
  • booster cables, flares, tire pump, and a bag of sand or cat litter (for traction);
  • compass and maps;
  • flashlight, battery-powered radio, and extra batteries;
  • first-aid kit; and
  • plastic bags (for sanitation).

Equip in advance for emergencies When planning travel, be aware of current and forecast weather conditions. Be prepared for weather-related emergencies, including power outages.

• Stock food that needs no cooking or refrigeration and water stored in clean containers.
• Ensure that your cell phone is fully charged.
• When planning travel, be aware of current and forecast weather conditions.
• Keep an up-to-date emergency kit, including:
  • Battery-operated devices, such as a flashlight, a National Oceanic and Atmospheric Administration (NOAA) Weather Radio, and lamps;
  • extra batteries;
  • first-aid kit and extra medicine;
  • baby items; and
  • cat litter or sand for icy walkways.

Take these precautions outdoors Work slowly when doing outside chores. Many people spend time outdoors in the winter working, traveling, or enjoying winter sports. Outdoor activities can expose you to several safety hazards, but you can take these steps to prepare for them:

• Wear appropriate outdoor clothing: layers of light, warm clothing; mittens; hats; scarves; and waterproof boots.
• Sprinkle cat litter or sand on icy patches.
• Learn safety precautions to follow when outdoors.
  • Be aware of the wind chill factor.
  • Work slowly when doing outside chores.
  • Take a buddy and an emergency kit when you are participating in outdoor recreation.
  • Carry a cell phone.
• Protect your family from carbon monoxide.
  • Keep grills, camp stoves, and generators out of the house, basement and garage.
  • Locate generators at least 20 feet from the house.
  • Leave your home immediately if the CO detector sounds, and call 911.

Do this when you plan to travel Be prepared to check on family and neighbors who are especially at risk from cold weather hazards. When planning travel, be aware of current and forecast weather conditions.

• Avoid traveling when the weather service has issued advisories.
• If you must travel, inform a friend or relative of your proposed route and expected time of arrival.

Follow these safety rules if you become stranded in your car.

• Stay with your car unless safety is no more than 100 yards away, but continue to move arms and legs.
• Stay visible by putting bright cloth on the antenna, turning on the inside overhead light (when engine is running), and raising the hood when snow stops falling.
• Run the engine and heater only 10 minutes every hour.
• Keep a downwind window open.
• Make sure the tailpipe is not blocked.

Above all, be prepared to check on family and neighbors who are especially at risk from cold weather hazards: young children, older adults, and the chronically ill. If you have pets, bring them inside. If you cannot bring them inside, provide adequate, warm shelter and unfrozen water to drink. No one can stop the onset of winter. However, if you follow these suggestions, you will be ready for it when it comes. http://www.cdc.gov/features/winterweather

Definitions

Individuals with prediabetes have blood glucose levels that are higher than normal but not high enough to be considered type 2 diabetes. Those with prediabetes are more likely to develop type 2 diabetes—and may already have some symptoms of diabetes—as well as heart disease and stroke.

Type 2 diabetes is the most common form of diabetes. In patients with type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. Insulin is necessary for the body to use glucose for energy.

Source: American Diabetes Association

Incidence and projected growth in the U.S. population (including how diabetes impacts minority populations)

• Prediabetes

— About 33 percent of U.S. adults (approximately 79 million) have prediabetes but awareness of this high risk condition is very low; about 50 percent of U.S. adults aged 65 years or older have prediabetes
— People with prediabetes can prevent or delay the onset of type 2 diabetes by losing 5–7 percent of their body weight and getting at least 150 minutes per week of moderate physical activity

• African Americans are from 1.4 to 2.2 times more likely to have diabetes than whites

— Hispanic Americans have a higher prevalence of diabetes than non-Hispanic people, with the highest rates for type 2 diabetes among Puerto Ricans and Hispanics living in the Southwest

— The prevalence of diabetes among American Indians is 2.8 times the overall rate
— The rate of diabetic kidney failure is 2.6 times higher among African Americans than whites

• Diabetes affects 25.8 million people, 8.3 percent of the U.S. population (all ages, 2010 data; 95 percent is type 2 diabetes)

— Diagnosed 18.8 million people
— Undiagnosed 7 million people

• From 1990 through 2010 the annual number of new cases of diagnosed diabetes almost tripled

— As many as one in three U.S. adults could have diabetes by 2050 if current trends continue
— This rise is associated with increases in obesity, decreases in leisure-time physical activity and the aging of the U.S. population

Sources (accessed April 11, 2013): CDC National Diabetes Fact Sheet 2011 www.cdc.gov/diabetes/pubs/pdf/ndfs_2011.pdf; CDC Diabetes Report Card 2012 www.cdc.gov/diabetes/pubs/pdf/DiabetesReportCard.pdf; AHRQ Diabetes Disparities Fact Sheet www.ahrq.gov/research/findings/factsheets/diabetes/ diabdisp/index.html

Human toll and costs

• More than 230,000 American deaths in 2010 included diabetes as a primary or contributing cause Source:
National Center for Health Statistics, November 2012

• The American Diabetes Association released new research on March 6, 2013, estimating that the total costs of diagnosed diabetes have risen from $174 billion in 2007 when the cost was last examined to $245 billion in 2012

— $176 billion in direct medical expenses
— $69 billion in lost productivity
— This figure represents a 41 percent increase over a five year period

Potential complications if not managed properly

• Diabetes is the leading cause of kidney failure, nontraumatic lower limb amputations and new cases of blindness among adults in the United States

• Diabetes is a major cause of heart disease and stroke and the seventh leading cause of death in the United States

Source (accessed April 11, 2013): CDC National Diabetes Fact Sheet 2011 www.cdc.gov/diabetes/pubs/pdf/ndfs_2011.pdf

Reasons why diabetes may be uncontrolled

• Gaps in availability of, access to, use of, or continuity of health care
• Poor adherence to medication regimens:

— Medication costs
— Complicated regimens
— Medication adverse effects
— Insufficient physician-patient communication

• Limited access to or use of healthful foods and physical activity
• Suboptimal clinical care