Monday, August 13, 2012

Foreign but Familiar

Most of us know that the United States requires gluten free foods to contain no more than 20 parts per million (ppm) of gluten.  However, that is not the case for other countries.  The chart below will show you that 20ppm is average but Australia is 75% lower than the US and Mexico is 900% higher....what a significant difference!


As a result, when traveling, eating gluten free food from Australia is certainty safe to eat! However, Mexico may not be so safe.  Fortunately, when food is imported from other countries, the FDA still requires them to follow our rules.  Therefore, imported gluten free foods should always be safe in America.

Saturday, August 11, 2012

Gluten Free Certification

Different countries have different regulations for gluten free products.  

As for the United States, an acceptable claim for gluten free means it does not contain the following: 
1.) an ingredient that is prohibited grain
2.) an ingredient that is derived from a prohibited grain and that has not been processed to remove gluten
3.) an ingredient that is derived from a prohibited grain and that has been processed to remove gluten but not enough to be considered 20 parts per million (ppm)

Some rules must be followed in order to label a product as gluten free; however, the FDA has regulation rules that were supposed to be determined and put into affect in 2012 but resources are saying that it will not happen this year.  More regulation needs to be done in order for consumers to be able to trust the product and for restaurants to sincerely state if the meal is gluten free since the ingredient list is not right in front of the customer.



According to the Gluten Intolerance Group, the Gluten-Free Certification Organization will support products that are gluten free after routine plant inspections, manufacturing testing, product testing and annual contract updates.  Having the certified gluten free stamp on a product helps put consumers' minds at ease.


Thursday, August 9, 2012

Recipe Redo

When having company over for dinner, making a typical family dinner is easy to change into a gluten free meal that everyone can enjoy.  In order to eat gluten free, you do not necessarily have to find all new recipes than what you are typically used to.  Just look at any recipe and decide what needs to be changed in order to make it safe.  Most likely, your guest wont notice and you wont have to go through the trouble of making two dishes.

Here is an example of changing a recipe to help give you ideas!


Tuesday, August 7, 2012

Dorm Room Duty


Being able to eat safely in the dining hall is important but having your own space in your dorm room is essential too!

  • Make sure you talk with your roommate before school starts and give them a heads up about your diet
  • Agree to have separate dishes and cooking utensils if you are very severe to avoid any cross contamination
  • Designate your own spaces in your mini fridge using containers and organizers
  • Instead of labeling everything gluten free- use different colors for containers, plates, bowls, silverware, etc to help organize both sides
  • Buy squeeze bottles of mayo, peanut butter, jelly, ketchup, mustard, dressings, etc. to avoid the use of needing a knife
  • Get permission from your school's disabilities department or food service director to have a toaster, microwave and/or panini press in your room to increase your meal and snack options
  • Make and freeze portioned meals at home and bring them to school when you don't want to go to the dining hall- things like this will always come in handy
  • Talk to your dining service managers to find other students who eat gluten free and maybe agree to dorm together during your freshman year to make things easier
Always be open minded- anything and everything is possible!

Saturday, August 4, 2012

The cost of eating gluten free

When shopping for gluten free products, it may feel like a burden on your budget.  However eating naturally gluten free is a great and easy alternative. Below is a comparison of some commonly bought gluten free products compared to their gluten counterparts.



Although it may cost a little extra to eat gluten free, the health cost of not following a gluten free diet is much more.  Some long term affects of not following a gluten free diet for someone who should includes:

  • Iron deficiency anemia
  • Early onset osteoporosis or osteopenia
  • Vitamin K deficiency
  • Several vitamin and mineral deficiencies
  • Central and peripheral nervous system disorders
  • Pancreatic insufficiency
  • Intestinal lymphomas and other GI cancers
  • Gall bladder malfunction
  • Neurological manifestations


Also- you don't want this to happen if it hasn't already!



Thursday, August 2, 2012

Importance of the "GF Zone"

After doing a lot of research lately, I have come to realize one thing- colleges ROCK at supporting gluten free students!  I wish all the other schools could do a better job in this area.

Several schools have created a "GF Zone" within their dining halls to accommodate ALL gluten free needs.  Within this zone, it has everything anyone could ever need to successfully and happily eat gluten free.

Benefits of having a "GF Zone" includes:

  • Centralized area for all gluten free foods with easy access
  • Stocked with kitchen appliances such as refrigerator, freezer, microwave, toaster and panini press
  • Includes separate condiments and/or single use cream cheese, butter, jelly, peanut butter, ketchup, salad dressing, etc.
  • Eliminates cross contamination in several ways- avoids confusion for kitchen staff as well as for other students eating in the dining hall, there is no reason for gluten containing foods to enter this area
  • Provides other students with the chance to become more aware of the importance of food allergies
  • Acts as a common ground for all gluten free students and allows them to get to know each other
  • Can be the start of something new for students; such as "family dinners"
  • Gives the dining staff encouragement to increase their gluten free options
  • Helps to promote the school for incoming freshman who are gluten free
  • Most importantly- gives students the feeling of being normal and safe at the same time.  Parents love it too!
Having a food allergy doesn't mean a student should feel left out and having a "GF Zone" will ensure this does not happen.


Some schools even give each student a key to this area after meeting one on one with their dietitian to ensure safety of other students bringing gluten into the area. 

All in all- if one school can make this happen, all schools should!

Friday, July 27, 2012

Behind the scenes in a GF factory

I had the opportunity to tour a flour and baking ingredient company in central Illinois.  They produced and packaged several different gluten free products.  And let me tell you- being a gluten free consumer, it was a GREAT experience!

It really showed me how serious this company was dedicated to the gluten free community.  Not only was the gluten free production done in a designated area of the factory; but this area required a lot of training.  Employees were trained about the importance of cross contamination before they were allowed to enter this area.  Everyone was required to change clothes and shoes before they entered and even supplies (garbage cans, forklifts, machines, boxes, packing tape, etc) were specific just for this area and were not allowed to be removed.  The system was fool proof because everything was clearly labeled.

It was very clear and obvious that this company followed strict guidelines and took this matter very seriously.    They were also able to provide me with a lot of information and when speaking to me, they really knew what they were talking about in regards to gluten free regulations.

I was extremely impressed and it was a great feeling knowing that I am safe to eat their products because they are true to what they say!

Tuesday, July 24, 2012

No need to look any harder!

Thanks for grocery stores taking part in the gluten free movement,
the work has been done for us!  

These four grocery stores have published lists of their gluten free products available for consumers.  Not only on the web, but also some are available in store.  There are several options to pick from- substituted and natural!  Hopefully everyone is able to find a store close to them and can do all their gluten free shopping in one place! 

The links above each stores' logo brings you directly to their gluten free shopping site.

Comment below if you know of any other stores near you that offer the same thing! 




GF @ Jewel-Osco                               GF @ Trader Joe's 



GF @ Whole Foods Market                 GF @ Meijer


Saturday, July 21, 2012

Friendly summer cook-outs for all!

You can't have a summer without a great cook-out!

So here is a list of some naturally GF foods that are great for cook-outs and everyone can enjoy!

  • Corn on the cob
  • Fruit kabobs
  • Baked potato bar
  • Potato salad
  • Fresh fruit and dip
  • Veggies and dip
  • BBQ chicken
  • Grilled pork chips
  • Steak
  • Peanut butter cookies (several recipes do not include flour)
  • Rice krispy treats
  • Chocolate covered strawberries
              Feel free to add some of your favorites, too!

Thursday, July 19, 2012

Get off the couch and get involved!

If you have some free time over the summer, you can make a huge difference!

Here is a list of ways to get your community involved in the gluten free movement:
  1. Find other people in your community who are GF to get involved too
  2. Hold a GF sampling party at local rec centers, day camps, public pools, community centers, etc.
  3. Ask to host an informational session about the importance of GF awareness for community members to come learn and ask questions
  4. Work with local colleges to add GF options on campus
  5. Visit your old high school and ask about GF options available for students
  6. Write a letter to the leaders in your community about the importance of GF awareness (school board members, hospital staff, cafeteria workers, restaurant owners, mayor, etc.)
  7. Go to local restaurants and ask if you can look over their menu to figure out what (naturally) GF options they currently have available. Create a separate menu for them by just simply listing all the options that are naturally GF.  Afterwords, talk to them about adding more GF options and ordering GF ingredients
Good luck and have fun!

Tuesday, July 17, 2012

"Udi"licious

Udi's Gluten Free Foods is a GREAT company, 
not only for their food but also for their dedication to the GF community.


Based in Denver, Colorado- Udi's strives to spread GF and Celiac Disease awareness among college students and communities.  This company is growing very rapidly and it is time for you to join the bandwagon! They have a great list of products available and are usually easy to find in grocery stores and/or health food stores.  They seem to really take consumer's opinions into consideration and are always looking for ways to improve the GF community.

Most importantly, for all of you college students, make sure you contact Udi's company regarding their university outreach program!

Products include:

  • Bread- White, Whole Grain, Omega Flax and Fiber, Millet-Chia and Cinnamon Raisin
  • Dinner Rolls- Classic and Whole Grain
  • Buns- Classic and Whole Grain (hamburger and hot dog)
  • Bagels- Cinnamon Raisin, Plain and Whole Grain
  • Pizza Crust- available in packs of 2
  • Pizza- 3 Cheese, Margherita and Pepperoni
  • Muffins- Double Chocolate, Blueberry and Lemon Streusel
  • Muffin Tops- Chocolate Chia and Blueberry Oat
  • Cookies- Chocolate Chip, Snickerdoodle and Oatmeal Raisin
  • Cinnamon Rolls
  • Granola- Vanilla, Original, Cranberry and Au Naturel
  • Brownie Bites- Dark Chocolate

The cost of the above products is similar to other GF products, but the taste is NOT similar at all!


Make sure you click on the link below for a coupon!
                                                  

Sunday, July 15, 2012

What is college without a good beer enjoyed with friends?!

If you don't want to feel left out when spending time with your friends on the weekends, try some of these yummy gluten free beers!

First, to clear things up- gluten free beer is made from sorghum, rice, millet and/or buckwheat (compared to regular beer which is made from barley).

A few of my favorite GF beers include:

  • Redbridge- similar to Budweiser (Anheuser-Busch)
  • New Grist Beer
  • New Planet
  • Green's GF Beer- similar taste to a craft beer (Belgian Brewer)

Cider beer is also a great alternative for drinking gluten free.  Cider is made from fermented apple juice and comes in dry and sweet varieties.

Some great cider beers include:

  • Woodchuck Hard Cider
  • Magner's Irish Cider
  • Michalob ULTRA Light Cider
  • Crispin Cider
Surprisingly I have come across some of these beers or ciders at different bars and restaurants.  Just make sure you ask the waitress or bartender what GF beers and/or cider beers are available.  Hopefully once you start looking you will find some too!

Monday, July 9, 2012

Understand Celiac Disease vs Gluten Intolerance


Allergy
“reaction in which the body’s immune system overreacts to a food and mistakenly produces antibodies to the food”

Intolerance
“adverse reaction to a food that does not involve the immune system; symptoms are less severe”

Celiac Disease
“gluten reacts with the small intestine and activates the immune system to attack the lining of the intestines”

Celiac Disease is not an allergy but it does involve the immune system and attacks the intestine. 

Gluten intolerance is someone who cannot consume gluten without facing the symptoms similar to celiac disease.  It does not damage the intestine and small doses of gluten may be tolerable.

Matt's Famous Banana Bread

This recipe is a must try! I was fortunate enough to enjoy this fresh baked bread one day in school that another student developed just for me and a few other gluten free people!  


I promise you that it will become one of your favorites and even non-GF eaters will love it too!

Mix together:
1 stick of butter
1 cup of brown sugar
1/2 cup of sugar


Combine:
2 cups of GF yellow cake mix- I've only used Betty Crocker's
1 teaspoon baking powder
1/2 teaspoon salt

Add flour mixture to butter mixture

Add one at a time to mixture:
2 eggs
3 bananas (mashed)
1 cup of sour cream

Bake @ 350 for 45 minutes in a greased bread pan (batter makes more than one pan)

Enjoy!!

Wednesday, July 4, 2012

What's on the menu today?!

For those of you who are just starting off with a GF diet, here are some easy and convenient gluten free foods that you should keep in stock!

For everyone else- hopefully it gives you a new idea so you can change up your typical menus!

Breakfast
- yogurt with granola
- fresh fruit
- oatmeal with raisins and apples
- eggs
- Chex cereal (several flavors- all are great!)
- Rice Krispies (gluten free box)
- GF Bisquick
- GF Waffles
- GF Bagels
- GF Muffins

Lunch
- lettuce wraps with lunch meat and vegetables
- veggies and dip
- salad
- corn tortilla wraps (Azteca's corn tortillas are found in the refrigerator section and are the best!)
- quesadillas
- GF bread
- Homemade mac n cheese

Dinner
- meat
- potatoes
- vegetables
- soup (Progresso has several GF soups)
- rice dishes
- chili
- stew
- tacos
- noodle dishes
- pizza (Udi's makes great pizza crust and frozen pizzas)

Snacks
- granola bars (naturally valley)
- rice cakes
- trail mix
- nuts
- dried fruit
- rice crackers
- nut crackers
- popcorn
- pretzels (Snyder's and Glutino)

Wednesday, June 27, 2012

Come Out, Come Out, Wherever You Are....

Gluten can be found in some places that you may not think to look. Make sure you are aware of all hidden sources of gluten when you are living a gluten free lifestyle.

Here are some I have come across...



·                     Envelope Seals
·                     Medication
·                     Vitamins
·                     Supplement Drinks
·                     Sunscreen
·                     Deli Meats
·                     Gravy Mixes
·                     Broth
·                     Spices
·                     Turkey Basting
·                     Pet Food
·                     Baking Powder
·                     Beer
·                     Licorice
·                     Marinades
·                     Carmel Coloring
·                     Communion Wafers
·                     Boxed Rice Dishes
·                     Shampoo/Conditioner
·                     Lipstick
·                     Chapstick
·                     Instant Coffee/Tea



**Remember, not every brand is the same so check some labels if you are concerned with anything that I have listed.  Share with me if you find brands that work!

Tuesday, June 26, 2012

Dining out at gluten free friendly resturants

Here is a list of places that offer gluten free options- hopefully you will recognize some of these in your area!

PF Chang's
Aurelio's Pizza
Beggar's Pizza
Noodles & Co (rice noodles)
Buffalo Wild Wings (traditional wings)
Olive Garden
Copper's Hawk
Jimmy John's (unwich)
Biaggi's Restorante Italiano
OMG It's Gluten Free!
Chili's Bar & Grill
Chipolte Mexican Grill
Old Spaghetti Factory
Weber Grill
Wildfire
Outback Steakhouse

It is always important to talk to your server about safe meals for you to order.  Some restaurants will send out the cook to discuss options that are available to you.  Restaurants may or may not have an allergy friendly menu but they should still be able to tell you what menu items contain gluten.

This link is also a great tool for everyone on the GF diet!  I am sure you will find a new helpful resource!
http://celiac.org/images/stories/PDF/gfresources.pdf

Feel free to add some of your favorite GF friendly places to eat!

Friday, June 22, 2012

Is your campus GF friendly?!


Yes, you say? Consider yourself very lucky!

For everyone else, its not too late to start!

Here is a simple to-do list to start off with:

1.) Find other students that are GF- faculty members count too!

2.) Host a meeting with everyone to discuss what you want to come out of this new journey.

3.) Go to the dining halls and cafeteria and record everything that is GF friendly (some schools may have their menus online).

4.) With everything you just recorded, see if you can create a full, complete menu for 5 days.

5.) Look for the areas where you are missing important components to a normal diet (protein, whole grains, etc) …all categories are essential- breakfast, lunch, dinner, snacks and dessert.

6.) Make an appointment for a few of your group members to meet with the director of the dining halls to discuss the possibility of adding GF products.

7.) It will benefit you if you have a list of names of students who are GF to better represent you.

8.) Remind them that these students are paying the same price for their meal plan and it is not fair if they can’t eat as much of a variety as everyone else.

9.) If everything works out, consider starting a new club on campus to promote Celiac awareness and recruit more students....free samples is always a great way to start!

10.) Udi’s Gluten Free Foods is very college-style friendly and easy to work with! Contact them for some helpful tools or provide their link to your school to order their products!
https://foodservice.udisglutenfree.com/cart/add

Snack for your backpack!

When I leave for class everyday, I make sure I always have a snack or two in my backpack.  I never know if I am going to be gone all day or if I will have a chance to eat something GF. 

Here are some things that are easy to grab:

Dried fruit
Carrot sticks
Bananas
Grapes
Trail mix-  I prefer to make it myself.  Buy sweet and salty things you can mix together and divide it into       snack size zip lock bags, one batch lasts a month or so!
Pistachios
Almonds
Popcorn
Nature Valley granola bars
Chex cereal- the cereal boxes also have a lot of great recipes for gluten free snack mixes
Rice cakes
String cheese
Fruit snacks
Rice crackers
Almond crackers

After I go shopping, I try to portion out a variety of snacks and store them in the pantry.  It makes mornings much easier!

Feel free to add comments of your favorite snack to have on hand!



Thursday, June 14, 2012

Life Changing Experience

Where do I even begin?!

The amount of pain and struggle I suffered as a child has definitely created me into the person I am today.  I can remember complaining of pain when I was younger and never getting answers from doctors.  I learned two things at a young age; how to swallow a big pill and how to adapt to living with pain- something that my peers did not quite understand.  I have an amazing family and parents who are miracle workers so they did the best they could for me.  I knew life could always be worse and that there are sicker children and adults who were worse off in the world.  I accepted the fact that I would have a headache everyday and my body would ache from the moment I woke up until the time I laid restlessly in bed at night.

Days of "normal" pain went on and off for years.  Until I went away to college, then everything seemed to hit hard.  Not only did I have the usual changes every freshman adjusts to, but I also had a constant migraine.  Migraines where I couldn't walk outside without the sun hurting; where I had to take breaks from homework to throw up; where the only food I could keep down was Pepsi and saltine crackers.  I never thought I would get better until one day I finally met the rheumatologist that I had always been looking for.  After being disappointed by several doctors, I finally found one who helped.  I was diagnosed with Fibromyalgia (long-term, body-wide pain and tenderness in the joints, muscles, tendons and other soft tissues) and was treated right away.  I started feeling great!  But of course, not good enough... when the migraines came back my junior year.


The same symptoms and problems showed up again.  This time, the migraine was not going anywhere. After 2 months straight of having a migraine, I was desperate.  I gave up everything but school.  Everyone just blamed it on my Fibromyalgia but my parents were determined to figure out another cause.  The amount of research and reading the two of them did was incredible- I was too sick to help.  Then one day my dad came across THE GLUTEN FREE DIET.  Everything he was reading was like reading a personal life story about me.  He called me right away and told me to look in my kitchen and read what ingredients I was eating- and sure enough, only two things were gluten free.



That was the start of my new life.  I came home to get help from my parents and we realized the yogurt in the fridge said gluten free and we knew of Chex cereal, so that is exactly what I ate for two days while we did some more research.  I did not know anyone to ask for help but I had the best teammates I could ask for.  Between my parents and I we spent hours in the grocery store reading labels- celebrating when we found things to buy and crying when we realized I could not eat most of everything I was used to.


But it was all worth it- every struggle and tear.  My migraines went away within 48 hours and my body started feeling more normal than ever.  I was so excited about new diet and adapted to it right away.  I even changed my major mid way through my junior year to Dietetics!  I felt like I finally found my calling and wanted to follow it through.  Of course there have been struggles ever since but I know the consequences of eating gluten and know there is no reason to pay for the crime.


Now enough about the past- I am really looking forward to blog about my ways of eating gluten free and hoping to really help someone else out there.  Even if it is a simple recipe or a new place to eat- I hope this brings you something new!


Thanks for reading! :)