Category Archives: Living Gluten and Dairy Free

Dairy-Free Peanut Butter and Jelly Ice Cream

So maybe you’ve been toying around with the idea of giving up dairy for a while. You know you need to give it up – it’s causing you or your family health issues (see why I gave up dairy). You have started to research how to go dairy-free, so you can learn what to look for on labels and how to navigate the grocery store. You can even plan meals with the best of them. What’s holding you back? It’s that emotional tie. Those dairy-full food favorites – ice cream, yogurt, milk, butter, and the most common – cheese.

What will you do without cheese?!

I’m here to tell you – you can live without cheese. Not only live, but you can thoroughly enjoy your meals, and not feel like you’re missing a thing.

Yes, really.

I received some great feedback from some of you last week on my How To Go Dairy-Free post. One commenter, Alisa, shared:

“The words of advice I always offer to newbies are: Focus on the foods you CAN eat. Stop worrying about what you are ‘missing out on.’ and focus on all that you can enjoy. Dairy is just one, single, component.”

Such excellent advice, and so true. Dairy is just one single component in a diet. There are so many other delicious foods available out there that you can work to incorporate into your diet, and your meals can be much more exciting and nutritious! This time of year, when so much excellent produce is in season, it’s even easier to make bright, flavorful dishes that are naturally dairy-free – but it can be done effortlessly anytime.

How? Rather than relying on butter, cheese and cream to flavor your dishes, think “outside the cow” and try some new spices. Some of my favorite go-to spices are smoked paprika, cumin powder, coriander powder, garam masala, and chipotle chile powder. They’re different – not the usual salt and pepper variety – and they add some lovely depth and dimension to a lot of dishes. Make sure you buy fresh spices. Often natural foods groceries will have bulk bins that allow you to buy various quantities of spices at a fraction of the cost at the traditional grocery store, and they’re fresher too. I also love to buy spices at ethnic groceries – the Indian grocer near me always has cumin, and it’s unbelievably fragrant and fresh.

Also, try to incorporate fresh herbs into more of your dishes. Rosemary can really make a roasted chicken sing. Basil and mint make any salad or dressing taste bright and full of summer. Just about anything can benefit from a handful of chopped parsley, and cuisines from Thai to Mexican to Indian cuisine incorporate a lot of cilantro. But don’t stop there – dill, tarragon, oregano, and thyme are all also wonderful additions to many dishes. If you have even the tiniest of spaces, you can grow a few herbs in a pot, allowing you to snip off fresh herbs for any meal. They’re easy to grow, and will save you a ton of money compared to grocery store prices.

Other flavorful condiments and ingredients can elevate the flavor in any dish. I love adding sun-dried tomatoes to casseroles and sauces. Olives add a briny, salty component to dishes that used to benefit from a salty cheese. An easy dairy-free pesto can add a burst of flavor to pasta or chicken salad. And of course, guacamole and avocados add a creaminess and are welcome (in my opinion) just about anytime. Try spreading your favorite nut butter on your (gluten-free) toast or biscuit, or whip up some coconut butter. Add that nut butter to your baked sweet potato – I promise, it’s delicious! And you may find that using a touch of coconut oil on your green beans is your next new craving, and butter is only a distant memory.

When you first go dairy-free, don’t cheat. Many of us have dairy cravings, especially at first. (Did you know sometimes cravings can be a sign of an intolerance?) The first 30 days are the hardest. But rather than give in to your cravings, remind yourself why you are no longer eating dairy (you want to feel well, you want to have energy to work/run/play, etc) and instead seek out an exciting, enticing dairy-free alternative that you will look forward to eating. Those cravings will subside, and you’ll find that your tastebuds will adjust. You might even find your tastes are more receptive to the many flavors of various foods that were previously “covered up” in a layer of cream and cheese. Be sure to plan your meals, and stock up on your favorites, including snacks. Then you can feel satisfied, and even look forward to the next planned meal, rather than wishing you were able to eat something that makes you sick.

While there are many dairy-free products out there intended to substitute for dairy products, take your time introducing them into your diet. The dairy-free milk substitutes shouldn’t be an issue – there is an increasingly wide variety of “milks” made from soy, almond, hemp, rice, oat, coconut, and more, and many are very tasty. I personally love almond milk and coconut milk beverages – and sometimes even make my own almond milks. But as for some of the trickier “substitutes”, such as cheese, give yourself some time to allow your tastebuds to adjust to dairy-free eating. You’ll be more accepting of those substitutes, and will find them pretty tasty and satisfying, if you give it some time before you try them out.

Once you’re over that initial “hump” though, and are interested in trying out some substitutes, you’ll find that most substitutions are fairly easy, not just in simple cooking, but even in baking.

Dairy-Free Substitutions

Milk: Almond milk, Rice milk, Soy milk, Coconut milk, Coconut milk beverage, Hemp milk, Oat milk (be sure to check labels for gluten, if you are gluten-free as well)

Cream: Coconut milk (refrigerate can and scoop the hardened cream from the top, leaving the watery part behind), MimicCreme

Butter: Earth Balance buttery sticks or buttery spread, coconut oil, olive oil, ghee (not dairy-free, but it is casein, whey and lactose-free)

Buttermilk: non-dairy milk + vinegar or lemon juice (1 cup of non-dairy milk and 1 tablespoon vinegar or lemon juice, let sit for 5 minutes)

Sour cream: Coconut cream + vinegar or lemon juice (1 cup of coconut cream and 1 tablespoon vinegar or lemon juice, let sit for 5 minutes) or Tofutti sour cream

Cream cheese: Tofutti cream cheese or cashew cream cheese

Cheese: Daiya, alternative cheeses, nutritional yeast flakes, almond flour, cashew cheese

Ice cream: coconut milk ice cream, soy milk ice cream

Whipped cream: Soy whip, whipped coconut cream

In case you can’t deduct from this list, I regularly stock a lot of cashews and cans of coconut milk in my kitchen, just in case I need to whip up any of these ingredients. Honestly, though, on a day-to-day basis, dairy-free alternatives aren’t even used. It’s easiest to simply eat naturally dairy-free. Good to know, however, that these things can still be part of your new and improved, dairy-free diet!

If you are already dairy-free, what dairy-free substitutes do you enjoy? If you’re looking to go dairy-free or are newly dairy-free, but looking for a replacement for your favorite dairy-full food, share! We can all learn from one another as we take this journey towards healthier living together!

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posted on Wednesday, August 8th, 2012 by altawrites Posted in Dairy-Free,Living Gluten and Dairy Free,Vegan 13 Comments

photo credit: Flickr Adam Chamness

Have you been told you or your child has an allergy to dairy? Have you simply long suspected that dairy is causing your chronic heartburn, nasal congestion, IBS symptoms, etc? Last week, I explained why I went dairy-free. Now, let’s talk about how do to such a thing.

First of all, what is dairy?

Dairy is any food derived from the milk of a mammal – most often cow’s milk. This means butter, milk, yogurt, cheese, ice cream, sour cream, buttermilk, and the like. Eggs are not dairy, even though they are frequently found in the dairy case. These are the obvious sources, but foods with dairy-derived ingredients also need to be avoided. Ingredients that can mean dairy is an ingredient include:

- butterfat, butter oil, butter solids

- casein, ammonium caseinate, calcium caseinate, casein hydrolysate, iron caseinate, magnesium caseinate, paracasein, potassium caseinate, rennet casein, sodium caseinate, and zinc caseinate

- lactose

- whey, whey protein, whey protein isolate

- lactalbumin

- lactoglobulin

- recaldent

I don’t know about you, but that’s enough too-hard-to-pronounce words for me! Makes my head spin. The good thing is that in the United States, manufacturers are required to list allergens in their products. If you read the label, you can see whether something says “Contains Milk” or “May Contain Milk”. In addition, some manufacturers have even gone so far as to label if a product has been processed in the same facility or on the same lines as milk-containing products, allowing you to make an informed decision about whether you want to risk consuming those products.

However, many foods are naturally dairy-free. All fruits and vegetables, fresh meats, seafood, plain rice, beans, and many other staples are dairy-free. Think of a dinner of baked salmon with dill and lemon, a wild rice pilaf, with a side of broccoli – this can be made healthy and completely dairy-free. What about a fajita dinner? Without the cheese or sour cream, you can still enjoy corn tortillas, fajita meat (watch for marinades), peppers and onions, salsa, and guacamole  as part of a dairy-free meal. Many salads are dairy-free – just steer clear of cheese and opt for homemade dressings or oil and vinegar. A great many Asian meals are dairy-free as well - think fried rice, stir-fries, miso soup, sushi, and more! Stuffed mushrooms, peppers, and other veggies are easily still an option when dairy-free. So breathe in, breathe out, and realize that you.will.not.starve. Your food will not be boring. Dairy-free living is still full of amazing flavor and variety!

Now depending on your level of sensitivity, you may need to go through your home and assess where dairy cross-contamination can occur. For example, make sure that if smoothies are made with dairy, that the blender and everything is very well-cleaned before any dairy-free smoothies are created. Personally, I find dishes with baked-on cheese to be the hardest to clean – I only use glass bakeware for items that require cheese to be baked (for the rest of the family) so I can remove it completely. I also have a separate sponge/scrubbie for this (my “gluten/dairy” sponge), as cheese tends to “stick” on things and I worry that it would remain on a dish scrubber for my gluten and dairy-free dishes.

Still unsure on what you will eat when you can no longer grab a gluten-free, cheese-full pizza for dinner, or a yogurt for breakfast? Make a meal plan for a week. Eggs are great for breakfast – hard-boil some for when you’re on the go. Fresh fruit is also wonderful for breakfast, as are smoothies. LARA Bars and KIND Bars are often dairy-free and also great for on-the-go breakfasts. Salads, simple stir-fries, gluten-free pasta dishes sans cheese or cream sauces, and easy meals consisting of a protein+2 sides are a good way to start. Once you have a plan, write down the groceries you’ll need and go shopping. This way, you can relax, since you’ll know what you’ll be having for breakfast, lunch and dinner for the week.

You’ll get through this transition, I promise! Allow yourself time to adjust, and realize there might be a bit of time for “mourning”. I know I had to overcome the loss of cheese, as I was a lover of all kinds of cheeses. However, the improvement in my health and quality of life was worth more than cheese. Over time, I learned to substitute with non-dairy cheeses, and even have made my own. There are quite a few ways you can substitute for dairy in cooking and baking, and it can be delicious! For example, I actually prefer ice cream made with coconut milk – it’s easier and it’s deliciously creamy. More next week on those substitution ideas for your favorite dairy foods.

Of course, there is so much more we can learn from one another. For those of you that are a bit more experienced in the dairy-free lifestyle, what tips can you offer? If you could go back and tell your newly dairy-free self something that would make his/her life easier during this transition time, what would it be?

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posted on Wednesday, August 1st, 2012 by altawrites Posted in Dairy-Free,Gluten-Free,Living Gluten and Dairy Free,Vegan 22 Comments

photo credit: Flickr Blogography

May was Celiac Disease Awareness Month, and during that time, I shared with you many of my reasons for why I went gluten-free, how to go gluten-free, avoiding cross-contamination at home, and how to eat out successfully on a gluten-free diet. However, I avoid more than just gluten for my health. I also avoid dairy. While there’s no “Dairy-Free Awareness Month” (that I know of – if such a thing exists, someone fill me in!), I did want to share with you some of the same types of information about why I decided to remove dairy from my diet, where dairy can be found and how to go dairy-free, and ultimately, share some tips on “replacements” for those coveted dairy-full foods (like cheese!). Today, let’s talk about why anyone would want to go dairy-free.

Why dairy-free?

As I mentioned in my post about going gluten-free, going gluten-free eliminated many of my symptoms. It was like going gluten-free got me 85% of the way there. But I still was having some digestion issues. After a year of adjusting to the gluten-free diet (and learning many of those “there’s gluten in this?” mistakes the hard way!) and feeling like I had the routine down pretty well, I started to try to understand why I was still suffering from intermittent bouts of acid reflux and indigestion. I didn’t want to believe it might be dairy-related. I love cheese too much, I’d tell myself. But I finally buckled down and did an elimination diet where I removed dairy completely for a few weeks. I didn’t notice an immediate difference, like I did with gluten, but when I reintroduced it into my diet, I felt ill. I was nauseous shortly after eating it, and it was downhill from there. (We’re talking acid reflux, bloating, and ”things” slowed WAY down.) My sinuses also became very congested. It was strange – even as a child, I remember always getting congested after consuming a large amount of dairy (like ice cream, for instance) and always thought it was normal, until I eliminated it from my diet. It took me a few days to really admit that it was a problem, but it was. I was intolerant to dairy. So in July 2010, I eliminated dairy from my diet. Now, if I accidentally ingest dairy, my reaction is about as severe as it is to gluten.

Dairy can cause a lot of issues for people. Sometimes, with people that are gluten intolerant, the body believes that the protein in milk, casein, is an invader (the structure of the protein is similar to gluten) as well, and the body reacts in an immunological manner much the way it reacts to gluten. I recently read an article referencing an intestinal wash study that showed that 50% of people reacting to gluten in the intestinal tract had an almost identical inflammatory cytokine release on exposure to dairy antigens. That’s a lot of people! Others have true milk allergies, some have lactose intolerance, and some have issues with casein, whey, or both. Symptoms can vary widely and can include:

- hives or rash

- trouble breathing

- anaphylaxis

- nasal congestion, sneezing, runny nose, watery eyes, wheezing

- nausea, bloating, gas, diarrhea, constipation or IBS-like symptoms

- heartburn

…and many more. If you think dairy might cause issues for you, you can obtain lactose intolerance tests and milk allergy tests through your doctor. (I actually came back positive for a milk allergy on a test, which helped to confirm what my body was already telling me – I needed to go on a dairy-free diet.) Or just see if you feel better without it by eliminating it from your diet. Alisa at Go Dairy Free is a wealth of information about all things dairy-free, and her book is a life-saver.

In short, we all are unique. What might be benign for one person’s body is poison for another. If you suffer from some of these symptoms and haven’t found relief, it might be worth looking into other food intolerances such as dairy. While there may be a period of transition as you remove offending foods from your diet, the long-term benefit will be well worth it!

Interested in chatting more about other food sensitivities and allergy testing? Join us Monday, July 30, at 8PM ET at Udi’s Gluten-Free Living Community in a free Live Chat to discuss!

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posted on Monday, July 23rd, 2012 by altawrites Posted in Dairy-Free,Living Gluten and Dairy Free 25 Comments

photo credit: Flickr harry harris

Since this month is National Celiac Awareness Month, I thought I’d share some tips throughout the month to help you get started on a gluten-free diet. Previously, I’ve shared why I’m gluten-free (and the symptoms of a gluten intolerance or celiac disease), some tips on how to go gluten-free for the beginner, and how to avoid cross-contamination in your home. But even if you’re no longer a newbie, hopefully this information can be a good refresher. If you have additional tips, please share them in the comments. Many brains together is better than just my little ol’ noggin!

Week before last, I shared tips on how to avoid cross-contamination in your home. Personally, I eat food prepared in my home most of the time. It’s the safest option for me, it’s less expensive, and I eat a healthier, more balanced diet when I am eating whole foods and cooking from scratch. However, none of us can eat at home 100% of the time. For most of us, it’s impossible. I often pack food when I’m going away – I bring my lunch every day to work, and I pack snacks for short day trips, and I pack ingredients for cooking (and make a visit to the grocery) when we go on vacation, trying to stay in places with cooking options whenever possible. But there are times I will be eating out at a restaurant, and I’d like for that experience to be not only safe, but also enjoyable. Nowadays, many restaurants are becoming more aware of the need to cater to gluten-free living, which has started to provide more opportunities for those of us that must live this way to enjoy the restaurant experience.

For starters, many restaurants are now carrying gluten-free menus. Hooray! This helps make the process a bit easier, but if the Domino’s not-so-gluten-free pizza crust is any indication, we must be cautious. Not every restaurant that carries a gluten-free menu or says they have gluten-free items has the proper practices and procedures in place to ensure a safe meal. If you cannot eat gluten, there is a certain level of due diligence you have to do to make sure you won’t become sick.

When I first started a gluten-free diet, I would visit a restaurant, look at the menu, and pick out an item that looked as though it was “probably safe”, cross my fingers, and hope for the best. I didn’t want to draw a lot of attention to myself – I really wasn’t fond of being branded the “picky” eater. (Which honestly, was probably more in my head than a real problem.) Because I wouldn’t speak up, over and over, I’d get sick. As I was gluten-free for a longer period of time, I started to really understand just how sick I was every time I’d eat out. I’d pay for my inaction with days and weeks of misery. It finally came to a point where I knew I would either have to give up eating out, or I’d have to advocate for myself when others were preparing food for me. I’d have to suck it up and speak out.

If the restaurant is new to me, and I will be dining with people that I’d rather not explain my entire dietary situation with, I call ahead and go over my needs with the restaurant. I request to speak to a manager or the chef. I ask questions about cross-contamination. If the restaurant doesn’t have a gluten-free menu, I look at their menu online, if available, and I ask questions about certain seemingly safe menu items (grilled steak with veggies? Salad with grilled chicken? Fajitas?). I ask if there is a marinade – and is it safe? Are the vegetables steamed in clean water or is the pasta water used? (Yes, some restaurants, particularly Italian restaurants, steam veggies with pasta water.) What about seasonings? Is chicken broth used, and is it gluten-free? I discuss using clean utensils and cooking surfaces. Sometimes, I will plan ahead what I am going to eat there, based on these discussions, so I can make the ordering process easier. Then I can talk with the wait staff when I arrive, let them know of my conversation and what I would like to order, and it makes the process a bit less painful and disorganized, especially if they are busy.

I also have Triumph Dining dining cards. I personally think they’re quite helpful, especially if I don’t have an opportunity to call ahead. I use them to explain to the wait staff my dietary needs, and give them the card and tell them this will help explain my needs to the chef. Sometimes, the chef will come out to talk with me, as they will sometimes want to clarify directly with me that what they plan on making will be suitable.

In fact, last year, I attended a week-long conference that was held in the Dallas area at a hotel. I contacted the person coordinating the conference and informed them of my dietary needs (I even gave her some usual solutions that most hotel kitchens come up with – a grilled chicken breast and salad, or steamed vegetables), and asked if I needed to contact the hotel directly (and said I was happy to do so). This person coordinating the event contacted the chef at the hotel, forwarded my description of my needs, and she received a response saying that they could take care of me. The first day I arrived, and the conference broke for lunch, the chef came out to talk to me directly. He asked what I’d like to eat for lunch. I stammered…I’d never had such freedom on my lunch order! The chef expressed clear understanding of my needs, checked for clarification when needed, and had a willing and helpful attitude. I felt comfortable eating here, and that feeling, to me, is important. I said I would be happy with a simple meal of grilled meat and veggies. I asked what he had, and he explained he’d just received in some fresh salmon (and he listed some other meats). I went for the salmon. He described that he could grill it, and serve it with an Asian cabbage slaw. It was excellent – better than I could have possibly hoped for. The rest of the week spent there was just as lovely, and every meal was completely safe. At a conference, especially one where I am to spend all day concentrating and learning tons of material (like I did at this one), keeping healthy is essential. I made sure the organization holding the conference knew just how much I appreciated the quality service at that hotel.

If I am treated well and provide a safe meal, I do all that I can to reward the restaurant for their extra level of service. I tip well. I make positive reviews of the restaurant. I also make a point to return as often as I can. Currently, I have a handful of restaurants that I can frequent safely, and I visit those restaurants time and time again. This also makes it a bit easier when I am going out to eat with someone – I can suggest one of my favorites, and make the whole dining experience less stressful for everyone.

If for some reason I cannot eat at the restaurant that I’m visiting – maybe they only serve pizza, for example, or I tried to contact them only to be met with confusion on how to handle my diet, a total lack of willingness to listen, understand, or work with me, and I was extremely uncomfortable eating there, I will try to eat something beforehand if I can. If that’s not possible, I carry an “emergency snack” with me, such as a small bag of nuts, a LARA bar, or other portable bit of food, so I don’t starve and give in to questionable food. I also might treat myself later to something safe and delicious to make up for my not-so-interesting meal, if possible, so I don’t feel deprived. To me, “cheating”, even if it’s merely eating something that “seems to be” gluten-free, just isn’t worth two weeks of misery. (And those are just outward symptoms. I know some people have little-to-no noticeable reaction to gluten, but even those little amounts still wreak havoc on their insides. Just. Not. Worth. It.)

Eating out isn’t the easiest of processes. Personally, I feel like a kid in a candy store when I discover that there are a few restaurants out there that are mostly or entirely gluten-free. It’s exciting to know that more and more people are becoming aware of the gluten-free diet. However, not everyone truly understands what it means to prepare a safe gluten-free meal for someone who is on a gluten-free diet out of necessity. We have to advocate for ourselves and for our gluten-free family members. Fortunately, education can go a long way, especially if you find a restaurant that is willing to listen and learn how to best serve you. And with a little work on your part, you can help to ensure a safe meal for yourself and/or your family.

What tips can you share to help ensure a safe gluten-free visit to a restaurant?

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posted on Wednesday, May 30th, 2012 by altawrites Posted in Gluten-Free,Living Gluten and Dairy Free 6 Comments

photo credit: Flickr Laura Appleyard

Since this month is National Celiac Awareness Month, I thought I’d share some tips throughout the month to help you get started on a gluten-free diet. Previously, I’ve shared why I’m gluten-free (and the symptoms of a gluten intolerance or celiac disease) and some tips on how to go gluten-free for the beginner. But even if you’re no longer a newbie, hopefully this information can be a good refresher, and if you have additional tips, please share them in the comments. Many brains together is better than just my little ol’ noggin!

Let’s talk cross-contamination. What is cross-contamination? In this situation, we’re not talking about salmonella cross-contamination – you know, the kind that could happen if you put raw chicken on your cutting board that you subsequently use to cut raw vegetables. Today, let’s discuss gluten cross-contamination.

When otherwise gluten-free food comes in contact with food containing gluten, this is called cross-contamination.

How does this occur? Through a variety of ways. Since everyone has been talking about the not-so-gluten-free “gluten-free” pizza crust at Domino’s lately, let’s use this as an example, even though it takes place in a restaurant. This crust is gluten-free before it is removed from its package. However, once an employee removes it from the package, and sets it on the preparation station where gluten-containing crusts have been placed, that crust now has some gluten on it from crumbs. Furthermore, the toppings were touched by employee’s hands/gloves that were previously touching gluten, and all of the utensils used to move that pizza and cut it into slices were used on gluten-containing pizzas. Chances are, there are quite a few gluten-containing crumbs on that pizza when it’s served to a guest. This pizza has been cross-contaminated. (FYI, many people with celiac disease or other gluten sensitivity react to as little as 20 parts per million. This equates to the smallest of crumbs of bread. Even if a reaction doesn’t occur, damage could still be occurring.) This same cross-contamination situation can happen anytime gluten-containing food and gluten-free food is prepared in the same area – in a restaurant, in a food manufacturing facility, or in your own home.

What can we do about it? How can those of us that need to eat safe, gluten-free food (or provide safe food for our children) ensure that cross-contamination doesn’t occur in our home?

Of course, some of you may opt to remove gluten from your home entirely. This may be due to the fact that most or all of your family has issues with gluten, or there are small children that must eat gluten-free. It does make things easier. Then all that you have to do is read labels and be diligent about what foods you bring into your home to ensure they are gluten-free. Using a company such as Gluten-Free Watchdog can help too, as they run tests on even products labeled “gluten-free” to determine whether they have been contaminated by gluten.

But what about the great many of us that live in “mixed” households? How can we avoid cross-contamination? Here are some tips that work well for me.

- Have a dedicated area for gluten-free items (or if majority of kitchen is gluten-free, gluten items) in your pantry, in your fridge, etc. Label them clearly – especially those gluten-free jars of peanut butter, mayonnaise, and the like. (Don’t want any gluten-y crumbs in your gluten-free condiments!) For certain items like that I use a big permanent marker and write my name on it. If you have young children, putting brightly colored tape around a jar might be a great way to let them know that product is safe for them. Store gluten-free products on a higher shelf than gluten-containing products, so if by chance, a bag spills, the gluten-y crumbs don’t fall into the gluten-free products. Educate everyone in your home so they know where the safe gluten-free foods are and that they need to keep them safe.

- Thoroughly clean counters after cooking, so you won’t have to wonder if a stray crumb is gluten-free or not. Get down to eye level on the counters and inspect. You can also opt to designate one counter or one special area for all gluten-containing food preparation, to make it a bit easier. Other areas to think about cleaning: silverware drawer (notorious collecting crumbs) The drawer below your oven – mine gets crumbs from the oven in it pretty often. Pay attention to other surfaces that gluten-y hands touch – refrigerator handles, backs of chairs, the faucet handle, light switches. And how about that dish towel? Do your kids wash their hands at the kitchen sink? Mine do – and they are not gluten-free. They’re better about actually washing now that they’re older, (I used to have to watch them to ensure they’d do more than a quick rinse and wipe dry.) but still – if there is gluten on their hands after they wash, and then they use the dish towel to dry, that dish towel is contaminated. Also, my family often uses the dish towel to clean up anything from spilled water to milk or crumbs. Normally it goes into the dirty laundry afterwards, but if Mom or Dad aren’t around, the kids use the towel and put it back on the counter. If I wasn’t diligent about replacing that towel ALL THE TIME (we store a lot of clean towels around) I’d end up with gluten (or who knows what, for that matter!) on clean dishes or my hands. We do also use paper towels, (yes, I realize that’s not so green) but you and I both know that some kids (or even adults) will just grab the first thing they see!

- Have separate toasters for gluten-free bread. Gluten-containing crumbs could stick onto the toaster and make their way onto the gluten-free bread. (Alternatively, you can “toast” gluten-free bread in a skillet – I don’t often eat bread, so when I do, I just heat a cast iron skillet with a bit of dairy-free butter or coconut oil and “toast” a slice that way. Delish.) Have separate cutting boards, especially if you ever cut gluten-containing bread on your cutting board. Replace or use separate cookware, mixers, blenders, wooden spoons, rolling pins,  flour sifters, pizza stones, colanders, etc. that previously were in contact with gluten. Some tools can be well-cleaned and reused – like stainless steel cookware, which is non-porous. Tools previously in contact with gluten should not be used if they are plastic, wooden, Teflon, cast iron, or any similar surface that can have small scratches/crevices that cannot be easily cleaned. Even baking pans that have metal seams or small edges that are hard to clean are suspect. Use your best judgment when making a decision about whether to replace or clean a certain tool. Gluten is sticky and likes to hide in these small crevices, so if you know there’s no way you’ll be able to effectively clean it, it’s best to replace.

- Check your spices. Single-ingredient spices (such as oregano, sage, cumin, etc.) should be gluten-free, but read labels on those mixed blends. Also, consider this: did you ever use a dirty measuring cup/spoon to measure out spices, after that measuring cup/spoon was used for flour? This could have contaminating the jar of spices. The same can be said of sugar and other naturally gluten-free baking ingredients – if you used the same measuring cup for the flour and the sugar in the past, it’s best to toss the sugar and buy fresh.

- If you have people in your home that prepare gluten-containing foods in your oven or on your grill (think frozen pizzas on the oven rack, or buns on the grill), you may wish to place gluten-free foods on a piece of foil rather than directly on the oven rack or grill grates, in order to prevent cross-contamination. Also, if you fry foods, be sure you use clean oil to fry gluten-free foods. Never use oil that previously fried gluten-containing items to fry gluten-free foods, as small gluten-y particles could be lingering in that oil and can then stick to your gluten-free food. Bake gluten items on foil or a dedicated baking sheet – not directly on the rack, to keep the oven safe. Teach gluten-eaters to assemble sandwiches, etc. on plates and not directly on the counter – and if possible, assign a designated space for them to prepare gluten-containing foods.

- If preparing gluten items, make sure to thoroughly wash hands your afterwards. If you were handling crumbs or flours, you may want to use gloves or clean with a nail brush as well, otherwise, your hands could contaminate the gluten-free items. Don’t touch any gluten-free foods with hands after handling gluten items. Same goes with utensils.

- Use separate sponges for gluten and gluten-free dishes. Remember how I said that gluten is sticky (What happens when you mix flour and water? You get glue!)? It’ll stick to your sponge, especially if you’re cleaning out a bowl full of gluten-containing sticky pasta or something of that consistency. Then, if you were to use that same sponge on your gluten-free dish, you’ve wiped gluten all over that dish. I have a different-colored ”gluten” sponge for these items, and the family knows to use that when they clean the few gluten-containing dishes that we sometimes use.

- If someone is baking with wheat flour, this can be quite tricky. Airborne flour can stay airborne for many hours, and then can settle on every surface around. It’s best to not use wheat flour in a home where people must eat gluten-free. However, if you do decide to use wheat flour, try mixing the flour outside. If the gluten-intolerant person is mixing the flour, having them wear a mask would be good. Once a “batter” is made, the flour won’t be airborne any longer, and the batter can be brought inside. (I did this with my step-daughter once upon a time, and shared my experience.) Again, use tools dedicated to gluten baking only.

A few other areas you might not think to look for gluten:

- In your pet’s food. I personally haven’t read the labels on cat food – we don’t have cats – but dog food, especially the cheaper stuff, can contain wheat, barley, or oats. My dogs like to give kisses. If they were eating gluten in their food, then they’d be transferring that gluten to my hands (and the hands of the kids). This is something that could be particularly important if your kids must be gluten-free, as they’re more likely to let the dogs kiss them, and subsequently put their fingers in their mouth.

- People kisses are sometimes a problem too. If we’re talking about mouth-to-mouth kisses, and your significant other has recently consumed gluten (even just a beer), then this can potentially make you sick. On that same note, don’t share forks or drink after someone that is eating gluten. There could still be crumbs on that fork, or their drink could be contaminated. And while 99% of us probably never do this, don’t share toothbrushes either.

- Medications and supplements can also contain gluten as a binder. This is a bit more tricky – supplements have gotten better at labeling over the past few years, but most of the time, you’ll have to do research on your medications to ensure they’re gluten-free. Your pharmacist may be able to help you out, and there are some resources out there on the web. I’m hoping legislation passes for the requirement of gluten-free labeling in medications soon!

Yes, gluten can “lurk” in a lot of places in your home. And this does look like a lot of places to inspect. If you’re just starting out, don’t beat yourself up if you miss something. Heaven knows I have! Believe me, though, once you go through and make initial adjustments, keeping your home safe for those who must be gluten-free can become a simple, normal routine. Find what works best for you.

If you or someone in your home has been gluten-free for a while, but there are still gluten-eaters at home, how do you keep cross-contamination from happening? Share in the comments!

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posted on Wednesday, May 16th, 2012 by altawrites Posted in Gluten-Free,Living Gluten and Dairy Free 7 Comments

photo credit: Flickr nathangibbs

Since this month is National Celiac Awareness Month, I thought I’d share some tips throughout the month to help you get started on a gluten-free diet. But even if you’re no longer a newbie, hopefully this information can be a good refresher, and if you have additional tips, please share them in the comments. Many brains together is better than just my little ol’ noggin!

Did you just learn that you should follow a gluten-free diet on the advice of your doctor or nutritionist, either from a diagnosis of celiac disease or gluten intolerance? Or have you simply made the decision to go gluten-free, suspecting gluten may be at the root of your health issues?

Regardless of what brought you to this point, I can imagine you’re running the full gamut of feelings, from happiness, (I finally found a solution to my multi-year battle with illness – it’s not all in my head!) to loss (you mean I can’t eat Grandma’s famous cake anymore?), frustration (there isn’t anything I can eat!), anger (this is mom/dad/the government/modern agriculture’s fault!), to simply feeling overwhelmed. Suddenly, everything you eat every day, from the cereal you have for breakfast, to the bread on your sandwich at lunch, to the beer you enjoy with dinner are all off-limits. What will you eat? How can you do this?

First of all, try to relax. It will seem overwhelming at first. There will be a period of transition – this isn’t something that you will have “down” overnight. For a while, grocery shopping will take longer than it used to. You might stumble and accidentally ingest gluten along the way as you learn. You will grieve your loss for gluten. This all normal. I’ve been there. Even after nearly 3 years gluten-free, I find there are things I didn’t know, have accidentally ingested gluten, and occasionally have bad days related to the fact that I am on a gluten-free diet.

It’s not easy at first, but I can tell you this. It’s all worth it.

And this will get easier.

You’ll feel like there are a lot of things you can’t have. Everywhere you look, there’s something you can’t have. No, you can’t have bread. No, you can’t have that cereal. No, you can’t have your beer. No, no NO.

Kinda makes you want to throw a tantrum, doesn’t it?

Take a deep breath.

Before we get started on that, let’s start with saying YES to something. Yes, you can have fresh vegetables. Potatoes, lettuce, asparagus, bell peppers, cucumbers, broccoli – they’re all gluten-free. Yes, you can have fresh fruit. Strawberries? Peaches? Blueberries? Apples? Yes, yes, and yes - all gluten-free! Yes, you can have fresh seafood and fresh meat (watch for added broths and marinades). You can have plain rice (and dress it up at home), so stock up on that too. How about a dinner of roast chicken, a baked potato, and some green beans with smoky pecans? Or lamb chops with a Mediterranean pepper salad? How about strawberry gelato for dessert? These are all simple, easy-to-make, fresh dishes that are naturally gluten-free. No need to buy expensive special “gluten-free” items or a million flours. You can visit the grocery store (or farmer’s market!) and fill your cart with tons of fresh, unprocessed foods like this and be well on your way to a gluten-free lifestyle.

But what about the food already at home? Yes, you will have to go through your refrigerator, your pantry, and your freezer. Read labels. Toss (or place in a designated section of the pantry for the gluten-eaters in your home, if you’re not ridding the entire house of gluten) the obvious items first – bread, flour tortillas, wheat cereals, crackers, pasta and cookies. The frozen pizzas, the cookie dough ice cream, and the frozen lasagna have to go too. If you used to bake, your flours should go. (I promise, you can learn to bake gluten-free!) Then, start looking at the labels of the remaining processed foods. Look for gluten-containing ingredients: wheat, wheat flour, wheat starch, barley, barley malt, rye, flour (bleached or unbleached), and malt (for a complete list, check out this “unsafe items” list on celiac.com.) If your food contains any of those “unsafe” ingredients, get rid of it (Now might be a great time to start a donation pile for the food pantry!). If you have butter, mayonnaise, jelly, peanut butter, or other condiments around, either get rid of those or mark them with a permanent marker that they are gluten-containing. Don’t eat from them any longer. Why? Because you or your family members previously have used a knife or spoon, scooped some of the condiment out of the container, spread it on their full-of-gluten bread/roll/toast, and then put the knife/spoon back into the jar for more. Crumbs will have gotten inside those jars, “cross-contaminating” them, and making them no longer gluten-free. You can buy separate “gluten-free” replacements and label them with a permanent marker to store in the fridge for the gluten-free eaters. (I’ll share more on cross-contamination of gluten in a future post.)  This will take a bit of time if you have a well-stocked pantry, but will help clear the way for your new gluten-free life.

Now, what will you eat? Start making a grocery list. How about breakfast? Eggs are naturally gluten-free. So are fresh fruit and veggies. So is most bacon (I haven’t found any that contained gluten, but you will want to glance at the label to be sure).  Omelettes are easy and delicious, and you could enjoy those. But what about during the week? There are lots of quick gluten-free breakfast options – gluten-free cereals are in the market, as are snack bars such as LARA bars. Of course, you can always eat non “breakfast-y” foods for breakfast. For me, leftover dinners often are enjoyed for breakfast during the week. Reheating a baked sweet potato and warming up a little almond butter to go on top is delicious. Hard-boiled eggs and fresh fruit often do the trick when on the go. When you’re feeling more adventurous, check out these breakfast recipes for more inspiration.

Lunch? Think salads. Any type of salad is excellent, from the typical lettuce+tomato+cucumber+cheese+meat salad to a cobb salad. Just be cautious of ingredients that are seasoned or marinated, and read labels before eating the dressing. I find that olive oil and red wine vinegar works well if the salad dressing is questionable when I’m eating out. A great many bottled salad dressings are gluten-free, or you can always opt to make your own. Also, leftovers make great lunches. Or you can make wraps – use corn tortillas, large lettuce leaves, or toasted gluten-free waffles to make sandwiches or wraps. Stuff with anything your heart desires – hummus and sliced veggies, leftover roasted chicken, homemade tuna salad, etc.

How about snacks? Personally, I adore nuts and have lots of plain or roasted nuts available for snacking. Just beware of honey roasted nuts – many have wheat starch. You can make your own trail mixes by combining dried fruits and nuts (and even throw in some chocolate chips if you’re feeling indulgent!). LARA bars work well for quick snacks, as do cut-up carrots and celery sticks. Fruit is always a great snack. Gluten-free rice cakes smeared with peanut or almond butter are delicious.

Dinners are easier – at least, in my mind. I made a few suggestions above, or you can always think “one-pot” meals and go for chipotle chicken tortilla soup or a quinoa salad. How about pot roast in the slow cooker? You could make tacos with corn tortillas and homemade taco seasoning. Or stir-fried beef and broccoli! There are even gluten-free pastas out there, should you want some spaghetti or macaroni. For more ideas, check out these gluten-free recipes.

Make a menu plan for a week, and make a grocery list. That way, you’ll be armed with what you know you can purchase before you get to the store. This will help speed up the process. You’ll have to read a few labels here and there, but if you focus on unprocessed foods (fresh veggies, fruits, rice, and meats) then it will help.

You’ll get through this, I promise! And meanwhile, there’s a great community out there to help. I also have shared a lot of my favorite gluten-free blogs on my Blog Love page. Check them out, as there is a wealth of information out there for you!

Of course, there is so much more we can learn from one another. For those of you that are a bit more experienced in the gluten-free lifestyle, what tips can you offer? If you could go back and tell your newly gluten-free self something that would make his/her life easier during this transition time, what would it be?

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posted on Wednesday, May 9th, 2012 by altawrites Posted in Gluten-Free,Living Gluten and Dairy Free 13 Comments

chocolate zucchini cake with chocolate coconut "buttercream" frosting

Disclaimer: I am not a medical professional, and the following is simply based on my thoughts and experiences, as well as experiences of others. Tasty Eats At Home is not a substitute for medical advice and care. If you need medical advice, please seek the advice of a professional.

Lucky you, dear readers: throughout this month, I will be sharing information related to celiac disease and gluten intolerance. (Okay, okay, and soon, the recipe for this cake…)

Why?

May is National Celiac Awareness Month. The National Foundation for Celiac Awareness has committed to increasing awareness of this disease. It is estimated that three million Americans have celiac disease, yet 95% remain undiagnosed. Undiagnosed celiac disease can mean a lot of trouble for someone’s health, including osteoporosis, intense damage to the digestive system, hypothyroidism, and a host of symptoms (explained below) and other health issues. Still others remain undiagnosed because they don’t display classic symptoms, such as Heidi of Adventures of a Gluten-Free Mom, but they suffer in other ways, sometimes from related auto-immune disorders.

In short, awareness is a good thing, and it’s much-needed.

Many of the stories you read related to celiac diagnosis are dramatic. And for good cause. Many times people that suffer from celiac disease go years without a proper diagnosis. They’re misdiagnosed with Crohn’s, with “failure to thrive“, with GERD, with IBS, or are told it’s “normal” or worse, dismissed as if their symptoms are “all in their head.” Fortunately, the medical community is turning a corner and diagnoses are occurring with more regularity than ever, but it’s still a dramatic struggle for many sufferers. Some have been in and out of hospitals, or even near death, before they are properly diagnosed.

In my case, it wasn’t quite so dramatic. You see, I was never diagnosed with celiac disease.

Then why am I gluten-free?

I am gluten-free because I am gluten intolerant. How did I discover this? I started to have a lot of digestive issues in my early twenties. It started as bloating and constipation alternating with diarrhea. I visited my doctors, who prescribed a few things (none of which worked), and then I saw a gastroenterologist. They conducted a few tests, including a celiac blood panel test (at my insistence, as my father has celiac disease – I didn’t know at the time that the blood test isn’t all that accurate). It came back negative – all the tests came back negative. I was told I had IBS and was sent on my way.

Over the next few years, my symptoms got worse. I was exhausted even with adequate sleep. My digestive issues worsened and now included heartburn that couldn’t be remedied by any medication. I’d given up alcohol and coffee, but even eating caused heartburn (so did not eating). I had tingling and numbness and swelling in my hands and feet. Recent bloodwork showed vitamin deficiencies. And I had brain fog. I couldn’t keep on task, at times would space out on the simplest things. Finally, I’d had enough, and in 2009 I opted to do a 60-day gluten-free “challenge” to see if it helped. I felt so much better soon after eliminating gluten from my diet – nearly all of those symptoms vanished. When I reintroduced gluten into my diet on a trial after that 60-day period to “see” what happened, I immediately had those symptoms rushing back – I’d stumble over words when trying to speak, my hands and feet would swell, I’d be exhausted and nauseous and oh, the digestive woes that resulted! I knew gluten was a problem for me, so I’ve stayed away from it ever since.

I didn’t end up with a list of debilitating illnesses, and thankfully, I wasn’t hospitalized before I realized gluten was the culprit. I owe part of that swift realization to my father, as he was the one that endured years of misdiagnosis before he suspected that he had celiac disease (which was later confirmed by tests). Because I knew about this, I had a heads up that gluten might be a trigger for my ailments as well. I feel blessed to have been able to make the necessary changes to my diet before my health got worse.

People decide to follow a gluten-free diet for a variety of reasons. Often, it’s due to a diagnosis of celiac disease. But many other times, such as in my case, people find they have a sensitivity or intolerance to gluten. Discovering this sensitivity or intolerance isn’t always easy. I only discovered my intolerance by eliminating gluten for a while to see if my symptoms abated. In my opinion, this is the best way to truly determine whether gluten is an issue for you. Some of the symptoms gluten can cause include:

- Abdominal cramping

- Intestinal gas

- Diarrhea and/or constipation

- IBS-like symptoms

- Unexplained vitamin deficiencies, such as B-12, iron, vitamin D, etc.

- fatigue or lack of energy

- unexplained weight gain or weight loss

- migraine headaches

- depression

- mouth sores

- joint pain

- GERD

- tingling/numbness in hands or feet

- multiple food allergies/intolerances (evidence of leaky gut syndrome)

- auto-immune and inflammatory diseases, such as lupus, thyroid disorders, Type 1 diabetes, Crohn’s, etc.

There are over 300 symptoms of celiac disease, including some of these (that span across both celiac disease and gluten intolerance) and so many more. Sometimes, gluten can be detrimental to your health without any outward symptoms, or those “traditional” celiac-type symptoms (digestive issues). If you think gluten is causing problems for you, it’s best to get in touch with your doctor to rule out celiac disease. But even if the medical tests come back negative, gluten could still be a culprit. That’s how it happened for me, and I was only able to find out by eliminating it from my diet. Do what is best for your health. (see disclaimer above) You can learn a lot about celiac disease at the National Foundation for Celiac Awareness.

For me, I felt like I was going crazy, like my symptoms were ”all in my head” or that I was just “getting older”. (I went gluten-free at age 29. As far as I recall, that’s not old!) But previous to going gluten-free, I’d focused on becoming healthier – I was eating more whole grains (read: whole wheat!) and lots of fruits and veggies, whole foods, and good sources of protein. And I was getting sicker. Only after determining for myself that eating gluten-free was a good idea did I eliminate many of my symptoms and start to really feel like myself again.

Nearly three years later, I’m feeling much healthier. I’m still healing (I still have a touchy stomach that doesn’t really like a lot of grains, and I’ve gone dairy-free as well), but most of those ugly symptoms are a memory. Sure, I had to make some adjustments. I can’t promise all of it has been easy. It hasn’t. But I wouldn’t have it any other way.

Which brings me to you? Do you, or someone you know, suffer from some of these symptoms? Do you have someone in your family that has celiac disease? (If celiac disease runs in your family, it’s much more likely that gluten may affect you as well!) If so, it’s worth doing some digging, with the help of your doctor, to determine whether gluten is an issue.

Believe me, it’s worth it.

And believe me, you’re not alone.

There’s a lovely gluten-free community out there. The National Foundation for Celiac Awareness is a great place to start and to get information. Since it’s National Celiac Awareness Month, there will be a wealth of gluten-free information shared on their blog. Check back every day for helpful tips, whether you’re a gluten-free newbie or a veteran. Or visit Udi’s Gluten-Free Living Community. This site is completely free to join, and there are Live Chats and forums discussing every topic from gluten-free desserts to how to deal with family and friends who just don’t “get” it.

Or share your stories here. I may not be an expert, but between all of us, we can definitely learn from one another, and help one another along the road to healing.

Thank you for all that you do and for being here to help me along my journey! You guys rock!

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posted on Tuesday, May 1st, 2012 by altawrites Posted in Living Gluten and Dairy Free 14 Comments

In case you haven’t already heard, May is Celiac Awareness Month. This is a fairly new designation; but it’s quickly gaining ground. I, for one, hope it continues to do so. The National Foundation for Celiac Awareness states that 3 million Americans are affected by celiac disease, yet 95% don’t know they have it. That’s nearly 3 million people that are suffering from symptoms ranging from digestive distress, emotional, neurological, and behavioral disorders, numbness and tingling in various parts of their bodies, headaches, malnourishment, and many other things, not knowing there’s a way out. Did you know there are more than 300 symptoms of celiac disease? All of these could be alleviated by a gluten-free diet.

And that’s just celiac disease. What about those with gluten intolerance? The numbers for those that cannot digest gluten are many times higher.

Many of us with undiagnosed celiac disease or gluten intolerance visit the doctor, complaining of symptoms. I did. It started in 2004-2005 – and I complained of a lot of digestive issues. (In hindsight, I had some of these issues for many, many years before then – they just worsened over time.) After multiple visits to my doctor, multiple visits to a gastroenterologist, I was told I had Irritable Bowel Syndrome. I was given several medications (none of which worked). After explaining to my doctor that I had an immediate family member with diagnosed celiac disease, he reluctantly gave me a blood test. All the while he told me I couldn’t have this issue – I wasn’t underweight. (Fact is, many people with celiac disease and/or gluten intolerance can be at any weight.) My blood test did come back negative. I kept eating gluten, and resigned to the fact that I’d have to deal with my issues for the rest of my life.

A few years passed. Over time, I wanted to be healthier. I didn’t feel energetic anymore, and I had even been given ADD medications for a while, as it became harder and harder to focus at my job. I started to try to exercise daily. I transitioned to a healthy, nourishing diet. More whole grains (lots of whole wheat bread), more vegetables, less fast food. I did all the “right” things. And yet I continued to feel worse. I got sick more often, I couldn’t handle stress, my hands and feet would swell, go partially numb and tingle, I couldn’t focus, and my digestive issues continued to plague me. My vitamin B and D levels were low, even though I regularly took supplements and ate properly. Towards the end of my “gluten-eating time”, I couldn’t eat anything, it seemed, without severe heartburn and/or nausea. I’d given up my well-loved imported beer, my coffee, and regularly took Prilosec with little relief. Finally, after talking with other family members that already went gluten-free, I decided to eliminate gluten from my diet. I did a 90-day trial. Most of those symptoms disappeared before the 90 days was up. I felt better - better than I had in a long time. I did eat gluten at the end of the 90 days, to “double-check” that it was indeed causing me harm, and my reaction to it was severe enough that I knew I had to stay away from it for the rest of my life. I never received a formal medical diagnosis of celiac disease, but I know my body doesn’t like gluten. That’s enough for me.

Many times, throughout this process, I felt like I was going crazy. That it was “all in my head.” That I had to deal with it, and that I was just getting older. (I went gluten-free at age 29. I certainly hope that’s not old!) I’ve heard this story echoed over and over as I’ve become friends with others that have discovered they are intolerant to gluten or have celiac disease. Often times, it takes years until a diagnosis is reached. Or in my case, it’s a matter of personal trial and error. (In my mind, that almost makes it tougher – many people don’t feel “validated” without that diagnosis. We should take our health and our diet just as seriously as those with a diagnosis. After all, our bodies react “seriously” to gluten!)

This is what makes Celiac Awareness Month and the National Foundation for Celiac Awareness so important. Their mission is to further research and raise awareness for celiac disease and gluten intolerance. They work to improve the time it takes for someone to receive a proper diagnosis, and to help people improve the quality of their lives.

They offer valuable information for anyone curious about what celiac disease is, what the symptoms can include, and how to deal with a gluten-free diet. They offer educational opportunities and events. They are even highlighting gluten-free bloggers every day this month on their blog (I’m one of them highlighted today!) Their website is a wealth of information and an opportunity to gain a sense of community. (For those of us dealing with gluten intolerance or celiac disease, we need all the information and community we can get.) I hope to see more and more positive events in the future from the National Foundation for Celiac Awareness and others – awareness is the only way that the millions of undiagnosed people can begin to find relief.

For those of you that suffer from some of the symptoms of celiac disease or gluten intolerance - it’s not all in your head. Visit your doctor. Get tested. Listen to your body. For me, that last part is still a work in progress, but I feel a million times better than I did two years ago. I promise you, if you find gluten is causing your problems, removing it from your diet might seem daunting at first, but you’ll feel the benefits. Your body will thank you.

Want to read more stories about symptoms of celiac and gluten-intolerance? Check out this great post by Gluten-Free Girl. She shares her story, but there are many, many commenters on that post that share theirs as well.

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posted on Tuesday, May 24th, 2011 by altawrites Posted in About,Gluten-Free,Living Gluten and Dairy Free 7 Comments

May 2010 is officially Gluten-Free Awareness Month. As I mentioned before, the first-ever Gluten-Free Challenge is happening on May 22-23, 2010 in order to raise awareness. If you’re interested in learning more about the challenge (or taking the challenge!), check it out at http://www.gogfchallenge.com/.

A lot of other things are happening this month in order to promote the awareness of celiac disease and gluten intolerance. For example, check out the 16-page article here in today’s USA Today. It’s a great overview of celiac disease and shares interesting stories of various people with celiac disease. I certainly hope this and other efforts increase awareness. After all, celiac disease is one of the most undiagnosed autoimmune disorders in the world – and particularly in the United States. It is believed that one in 133 Americans have celiac disease (1 in 56 with related symptoms, and 1 in 22 for those with first-degree relatives with diagnosed celiac disease), but approximately 95% of those Americans are undiagnosed. They don’t know they have it. Undiagnosed celiac disease can lead to many complications, including increased risks for cancer, osteoporosis, osteopenia, iron-deficiency anemia, neurological problems, and other related autoimmune diseases, such as Type 1 diabetes, thyroiditis, or alopecia. Obviously, having celiac disease and not knowing it, and not treating it, has consequences.

What are some of the symptoms of celiac disease? Once upon a time, when celiac disease was considered rare and a childhood disease, diarrhea was one of the primary symptoms. Now, doctors are starting to understand that the symptoms associated with celiac disease are varied. They can include:

- recurring abdominal bloating and/or pain

- chronic diarrhea and/or constipation

- vomiting

- Liver and biliary tract disorders

- weight loss

- pale, foul-smelling stool

- iron-deficiency anemia that does not respond to iron therapy

- fatigue

- failure to thrive or short stature

- delayed puberty

- pain in the joints

- tingling numbness in arms or legs

- painful sores in the mouth

- a skin rash called dermatitis herpetiformis (DH)

- tooth discoloration or loss of enamel

- unexplained fertility or miscarriage

- GERD

(for more symptoms, visit here)

Many times, people with a range of these symptoms are misdiagnosed with diseases such as irritable bowel syndrome (IBS), ulcerative colitis or Crohn’s disease, GERD, or countless others. Some people exhibit some of these symptoms, but some people with celiac disease are what they call “silent” celiacs – they exhibit little or no symptoms.

The tests for celiac disease available are relatively straightforward. There is an antibody blood test, and there is a biopsy test. The biopsy is more accurate, as it can potentially show damage to the small intestine (villi) – the “gold standard” indicator of celiac disease. However, there are still those that show negative on these tests, yet their health still improves on the gluten-free diet. These are the people thought to have gluten intolerance. Some were not tested for celiac disease, or perhaps they were tested but the results were negative. (This is what happened to me) Regardless, they know they feel better without gluten. For these people, the proof is in the pudding (or gluten, really). Some research has suggested that gluten intolerance is even more prevalent than celiac disease.

If you or someone you know exhibits some of these symptoms, get tested. In my situation, I was feeling worse and worse. I wasn’t even 30 years old yet, but was fatigued, had constant heartburn, digestive symptoms, vitamin B12 deficiency, tingling and numbness in my hands and feet, and intense brain fog. I was doing everything “right”. I was exercising daily. I wasn’t overweight. I ate a lot of fresh fruit and vegetables and whole grains. Yet I continued to feel worse. Even though my blood test came back negative for celiac disease, I knew that I had a family history of gluten intolerance. So I finally made up my mind that I had to try something. So I went on a gluten-free diet for 2 months. Rather quickly, most of the symptoms disappeared. I felt less fatigued. My mind was clear. My heartburn started to go away. And when I “tested” myself (I ate rolls, couscous, and a cookie within 24 hours), I immediately knew. Those symptoms all came rushing back, plus some. I was SICK, and it was dramatic enough that there was no question in my mind. Ever since then, I have been gluten-free, and my health has improved. I am still healing, but it has made a dramatic difference in my life.

Learning to live gluten-free isn’t a piece of cake (haha). But once you understand the rules, it starts to become a routine. The easiest thing to do – and the best thing for your health – is to eat items that are naturally gluten-free. Most Americans eat way too many processed foods anyway, and it takes a toll on their health. For those with gluten intolerance, the toll is even greater. Processed foods have a lot of hard-to-digest preservatives, and many have gluten-containing ingredients (some of which are not readily apparent, even to the best label-readers.). It’s much easier to digest whole, natural foods – fresh chicken, fresh vegetables, steamed rice, etc. For some helpful hints on transitioning to a gluten-free diet, check out Shirley at Gluten Free Easily’s list of 50+ Gluten-Free Items You Can Eat Today or Karina at Gluten Free Goddess’s Gluten-Free ABCs. It’s a big change for many people. I can’t lie to you about that. But I promise you, it’s worth it.

Don’t forget that support is important too. You don’t have to feel isolated. The Gluten Intolerance Group has local chapters – you can feel free to join and attend meetings and such. There are forums, such as Celiac.com, where you can discuss anything, gluten-free related or not.  My preferred support group is right out here in the blog world – I have found friends, even heroes, in my blog reading! You think it’s tough being an adult with gluten intolerance? Check out Elana at Elana’s Pantry or Heidi at Adventures of a Gluten-Free Mom, both of which feed their children gluten-free diets. Shirley at Gluten Free Easily is active in her local gluten-free support groups and is always helpful. Linda at Gluten-Free Homemaker seems to be the queen of baked goods. Amy at Simply Sugar and Gluten Free and Ali and Tom at Whole Life Nutrition Kitchen really help me out in making super-nutritious, delicious meals. Diane Eblin is driving our newest blog craze, 30 Days to a Food Revolution, over at The W.H.O.L.E Gang. Each of these blog friends and many, many more have been instrumental in not only keeping me sane as I transitioned to a gluten-free diet, but they’ve been inspiring, helpful, and such great friends.

So if you haven’t already signed up for the challenge, please consider it. Also consider increasing celiac and gluten intolerance awareness any way you know how – post updates on Facebook, Twitter, or email your friends.

Don’t Forget!

There’s still time to enter for a chance to win a zoo animal pancake pan! Check it out here!

Resources used for this post include:

The University of Chicago Celiac Disease Center

http://emedicine.medscape.com/article/932104-overview

The Gluten Syndrome.net

The Gluten Intolerance Group of North America

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posted on Friday, May 7th, 2010 by altawrites Posted in Gluten-Free,Living Gluten and Dairy Free 15 Comments

May is Celiac Awareness Month, and the Gluten Intolerance Group and Pamela’s Products have teamed up to bring us the first-ever Gluten-Free Challenge! Many of us adhere to a gluten-free diet every day, but in an effort to increase awareness of celiac disease and a gluten-free diet, we are challenged to spend one weekend gluten-free. The challenge takes place on May 22 and 23, 2010. If you sign up for the challenge at http://www.gogfchallenge.com/, they will send you newsletters with tips and recipes to assist you through your challenge, so you won’t be totally in the dark. The challenge is completely free, and there are even chances to win cool gluten-free products.

If you don’t already eat gluten-free, I encourage you to take this challenge! If you are already gluten-free, tell your family and friends. If they’re reluctant, you might share with them some helpful hints on what they CAN eat that’s simple and naturally gluten-free, (think fresh vegetables, rice, chicken, steak, potatoes, some ice cream – you get my drift.) and that they don’t have to go out and shop for expensive gluten-free products. Also, check out recipes from any number of gluten-free blogs out there (I have quite a few on my Blog Love page), as I’m sure there will be something for everyone. The goal of this challenge is not to convert everyone to gluten-free; if gluten doesn’t give a person problems, there is no reason to eliminate it. However, those that must adhere to a gluten-free diet can at times feel isolated or different. Food is often a way to bring people together and a way to share valuable time with friends and family, but when one of those family members or friends is gluten-free, they cannot always take part in the sharing of foods. This challenge is to raise awareness, and to allow everyone to enjoy a meal together gluten-free, stress-free, and with the ones they love.

Next topic of importance – I’m participating in a Food Revolution! If you aren’t familiar, ABC is currently running a series called Jamie Oliver’s Food Revolution. Jamie Oliver (a.k.a. The Naked Chef) is on a campaign to change the way America eats. After all, so much of the standard American diet is comprised of processed and fast foods and is otherwise unhealthy. Diane Eblin of The W.H.O.L.E. Gang became inspired (as many of us did) by Jamie Oliver’s campaign, and has designed a campaign of her own. Every day for 30 days (April 26-June 4), a different food blogger will be posting a recipe that is healthy and nutritious. Diane has graciously asked me to be a guest blogger for one of the days of this Revolution! We are encouraged to remake a dish, taking something that is commonly eaten in American homes in a processed or fast food form, and recreate the recipe to be wholesome.  The goal of this Revolution is to create a resource for people looking to make changes to their lives by eating healthier. Stay tuned, and make a point to visit The W.H.O.L.E. Gang every day during this Revolution for new recipe ideas!

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posted on Thursday, April 22nd, 2010 by altawrites Posted in Gluten-Free,Healthy Meals,Living Gluten and Dairy Free 13 Comments