Eat Freely

As I was listening to the radio this week, I heard the question asked, "What was God's first commandment in the Bible? Hang with me a sec, I promise not to get all spiritual on you. I'm only going here as I think you'll find the answer to be quite applicable as one who's been diagnosed with celiac disease or a gluten sensitivity. The answer is, "Eat freely." (Gen. 2:16) If you're like me, you might be thinking, "But how can I eat freely when I cannot eat gluten?" The answer is simple. Change your perspective. Instead of thinking of the one (or two or three or more - I have near 30 food allergies) you cannot eat , spend your time discovering all the many, many things you can still enjoy.

To help you with this, I've come up with a simple list of websites and GF companies. Some are to get you started in preparing GF foods at home and others are to help you get familiar with some safe pre-packaged foods in your supermarket. Please do not become overwhelmed with all this info as it's always best to keep things simple in the beginning. Hopefully, this helps you realize you can truly Eat Freely as you embrace g-free living.

Recipes/forums

http://www.elanaspantry.com/
http://www.thespunkycoconut.com/
http://www.glutenfreegirl.com/
http://www.glutenfreegoddess.blogspot.com/
http://www.gluten-free-around-the-world.com/
http://www.andloveittoo.com/
http://www.bookofyum.com/
http://www.benefityourlife.com/
http://www.gingerlemongirl.com/
http://www.alisacooks.com/
http://www.eatfreelyshow.com/
http://www.gfreemom.com/
http://www.adventuresofaglutenfreemom.com/
http://www.celiacsinthehouse.com/
http://www.lexiskitchen.squarespace.com/
www.glutenfreefix.com

Websites with GF products

http://www.laviechocolate.com/ - chocolates available soon on-line :)
http://www.glutenfreemall.com/
http://www.vitacost.com/
http://www.outsidethebreadbox.com/
http://www.pamelasproducts.com/
http://www.honeyvillegrain.com/
http://www.123glutenfree.com/
http://www.livesuperfoods.com/

Supermarket Products

Bob's Red Mill products (www.bobsredmill.com/glf)
Glutino
Mary's Gone Crackers
Blue Diamond
Dr. Schar
Tinkyada
Arrowhead mills
Kay's Naturals
Mediterranean Snack Food
Pamela's Products
Nutiva
Navita's Naturals
Ener-G
Eden Foods
Udi's
Rudi's
Lundberg Family Farms
Authentic Foods
Kettle Cuisine
King Arthur Flour
Navan Foods
Tom Sawyer Flour
Namaste Foods

With options like these, I'm confident you'll soon be so busy thinking about what you want to eat or bake next that you'll no longer be thinking about that one thing you cannot have. Eat freely and enjoy! :)

Celebrating Change

According to Dr. Fasano, director of the Center for Celiac Research, over 60 million people will end up living g-free. Some of you may have celiac diseaes, but many more of you have an intolerance to gluten or a gluten sensitivity - a syndrome not even recognized by the medical community until five years ago. Because change is now the reality for so many, I thought today's post will be dedicated to helping one stay positive once they've received the diagnsois. Change is never easy and it often comes with fear and frustration. I know this all too well as I will never forget the tear-inducing trips to the grocery store. Or all those much anticipated gluten free goodies I made from scratch only to spit out and throw away in the trash after one bite, leaving me sad and starving.

From personal experience, I know how exasperating adjusting g-free living can be as well as how it's a reason to celebrate. Initially, you may be so exciting to finally know what is wrong with you and to have those crazy symptoms start to disappear that you embrace the g-free living lifestyle with enthusiasm and excitement. Then, after a few disasters in the kitchen and a couple times watching everyone else enjoy 'real' pasta, your joy turns to sorrow as you feel life just won't be the same again without gluten - ie, the stuff the good life is made of.

But I'm here to tell you there is hope! There is life after the diagnosis and the disasters! Life with a happy belly as well as delicious foods. It is my belief that learning to embrace g-free living begins in the mind as much as it does the body. Research has shown that symptoms of depression can increase as quality of life decreases in those who haven't adjusted to the change using positive coping skills. For these individuals, the grief over eating the last piece of 'normal' pizza sticks with them. Unfortunatley, they get stuck focusing on the negative aspects of g-free living and cannot move forward. So how does one learn how to cope well and not become a person who stays down and depressed? By taking steps in a direction that focuses on the positive aspects of the disease and learning to 'mind their mind.'

Coping well begins with chosing an attitude that is based on the truth and not driven by feelings. Feelings can lie to us and keep us in a state of mind that is not helpful or healthful. I think we all know that the more we focus on the negative, the worse we feel and the less energy we have to deal with life. Sometimes, our own minds become our own worst enemy. But the truth of living g-free is that you will have more energy, clearer focus, and a better quality of life. You won't feel sick and tired all the time and then be sick and tired of feeling sick and tired all the time. Life will become more enjoyable for you'll have the stamina to enjoy the things and people you love. And everything will become more vibrant as you'll begain to see things in color again.

While celiac disease is a life-long chronic illness that brings about many changes, it is an illness that is easily treated and controlled. So I encourage you to be like Mikey. Try it. You'll like it! And that's a reason to celebrate!

Could You Be One of the 95%?

Eleven years ago, the Center for Celiac Research, conducted a study which determined 1 out of every 133 Americans has celiac disease and even more have a gluten sensitivity. This was great news in the fact celiac was finally getting some much deserved attention and respect. However, the same study also revealed that nearly 95% of those with the illness were still undiagnosed. If one develops Type 1 diabetes, there is no way they can have symptoms and remain undiagnosed. This is not the case with many food allergies, sensitivities, and even celiac disease. To many of us, this is just not acceptable. In my opinion, there should be no reason why anyone should suffer unnecessarily, especially when the treatment is simply g-free living. Therefore, I thought today we'd talk about the possible symptoms just in case you might one of the 95%.

Possible Symptoms

• Abdominal discomfort and pain
• Constipation
• Diarrhea
• Gas
• Excessive weight loss or gain
• Irritability
• Fatigue and brain fog
• Headaches/migraines
• Anemia
• Delayed puberty
• Distension
• Joint or bone pain
• Loss of dental enamel, tooth discoloration
• Vitamin and mineral deficiencies
• Tingling or numbness in legs
• Stunted growth in children
• Sores inside the mouth
• Muscle cramps
• Skin rahses, itchiness, redness
• Depression
• Neurological problems
• Loss of coordination and balance
• Forgetfulness
• Reproductive problems
• Chemical sensitivities
• Additional food sensitivities or allergies - including lactose intolerance or casein allergy

The diveristy of these symptoms make a gluten intolerance hard to determine, espcially if the symptoms are more neurological or muscular in nature than with belly pain and discomfort. If you think you or someone you care about may benefit from g-free living, please check out www.dknews.com, www.cyrexlabs.com, and contact your physician regarding your concerns.

Finally, I'd like to list the following conditions that may result from untreated celiac disease

• Type 1 diabetes
• Fibromyalgia
• Thyroid problems
• Osteoposis
• Liver damage
• Ataxia (neurological celiac)
• Seizures
• Personality changes, depression, and mood disorders
• Intestinal cancers
• ADHD/ADD
• Rheumatoid arthritis
• Infertility

Celiac disease is a multisymptomatic disorder. It can damage multiple parts of your body and brain. Fortunately, g-free living can greatly reduce one's susceptibility to these long-term conditions. (woohoo!) And, once you begin living g-free, you'll feel like your old sef again - only new and improved. You will not only be living free, but will be free to live! Now that's something to get excited about! :)

Celiac Disease - who has it and what is it?

There are many people who can benefit from g-free living in a variety of ways and there's just about as many reasons why, but I'd like to first talk about those who- like myself -have a hereditary (and research is now leading to possible environmental and bacteria involvement) autoimmune condition called celiac disease. Celiac disease is a digestive disorder that is characterized by a toxic reaction to gluten, the protein found in certain grains. Because the illness is autoimmune, meaning it causes the body to attack itself, it will not go away. This is important to know and remember - especially when you're craving that bag of pretzels or piece of pizza. Celiac disease is not a food allergy or sensitivity (but gluten sensitivity is still a serious condition) and the only 'cure' is gluten-free living. One cannot take a pill, then go eat a twinkie and expect to enjoy the 'good' life. For celiacs, as well as those with an intolerance or sensitivity to gluten, G-free living is a lifestyle they must adapt in order to live a healthy life.

If you have celiac diseae, gluten damages the tiny, hair-like villi lining in your small intestine and prevents your body from absorbing the nutrients it depends on to survive. The nutritional deficiencies which result from chronic malabsorption can lead to a wide range of health problems, which is one reason is it known as a multisymptomatic disorder. It can effect multiple parts of your body, including your brain, in addition (or even instead of) your digestive tract. If untreated, it can harm your liver, bones, dental enamel, and has been linked to depression, intestinal cancers, diabetes, seizures, and infertility.

Scientists once considered celiac diseae an extremely rare childhood disease. However, they now know it is one of the most common genetic onditions in the world. And based on current research, they are now linking it to environmental changes as well. Researchers are now wondering if the estimate of 1% of worldwide population (equating to 1 out of 133 Americans) having celiac to be too conservative of a number. And there's an unknown amount of many more people most likely have what is known as gluten sensitivty. The most alarming aspect of all these numbers is that less than 5% of those who have celiac disase know it!

The symptoms of celiac disease can make it exceptionally challanging to diagnose. However, if you suspect in the least you may have this condition, or could benefit from g-free living, please waste no time in checking out this website http://www.drknews.com/ concerning further information and testing that is now available. Untreated celaic disease can take a severe toll on one's health and the longer one who has celiac disease or a gluten sensitivity consumes gluten, the more likely these conditions are to develop and worsen.

In my next post, I'll list both the possible symptoms and long-term conditions that result from consuming gluten. If you feel you need to make some changes, please know it can be as simple as living gluten free!

GF Foods for a Healthy You

OK. Now that we've discussed what gluten is and how it can sneak its way into foods we never would imagine, let's talk about the foods you can eat. :) The important part of living gluten free is not simply eliminating gluten. It's learning how to replace it with both delicious and nutritious alternatives. For me, this was initially a very difficult and distressing task. I think this was partly because on my first trip to the grocery store I went with only a "Do Not" eat list. Once I got past the produce section, I started reading the labels of all my faves. Seemed as if everything was now on this list; and label after label I became more and more discouraged. After a couple hours and only a few items in my cart because I just couldn't find anything I felt would be safe for me to place in it, I left - leaving the cart behind. Hopefully, this information will help you not only know what to avoid, but what you can eat and eat safely and happily. There is joy, much joy, and satisfaction that can be found in g-free living!

Naturally GF Foods

• Fruits
• Vegetables
• Meat (untreated, unsliced)
• Nuts
• Seeds
• Eggs
• Vanilla and vanilla extract in its purest form
• Spices in their purest form
• Many grains such as

1. Rice-white, brown, risotto, jasmine, and basmati
2. Corn, cornmeal, grits, and polenta
3. Rice flour - white rice, brown rice and sweet rice
4. Teff
5. Millet
6. Montina
7. Coconut
8. Amaranth
9. Sorghum
10. Quinoa - flour, cereal, and flakes
11. Arrowroot starch
12. Potato - starch and flour
13. Tapioca
14. Nut flours - like almond, pecan, and cashew
15. Chick pea, soy, bean and garbanzo
16. Sweet potato

Because you cannot substitute wheat flour with a gluten free flour cup-for-cup, the best advice I can give is to keep things simple - at least until you get familiar with living gluten free (later we'll talke about baking g-free). A good place to start is by focusing on the naturally gluten-free foods. It's all gluten free no matter what you choose. Plain, fresh, organic produce and meats along with nuts and seeds are all GF naturally. Rice and potatoes are as well. But some of my new favorites are almond and coconut flours and quinoa. Try quinoa instead of rice. It cooks up quickly, just like rice, and soaks up the herbs and spices you add to it. I use a pressure cooker and it cooks up perfect every time.

For breads, muffins and crackers, there's an excellent GF bakery called "Out of the Bread Box." They take mail-orders and their products do not taste like sawdust. :) For sandwiches, you might try using a romaine lettuce leaf or a corn tortilla as a wrap. Maybe even try a GF waffle to create a panini. Remember, there will be an adjustment period for both your tastebuds and your psychic (oh ya, sometimes it's simply mind over matter at first). So, I encourage you to not focus on what you cannot have but on the whole, healthful, fresh foods you can have. And please remember to smile and laugh every day. Laughter is truly the best medicine!

So what is this "G" word called gluten, anyway?

This is a question I think nearly everyone asks when their physician tells them they, or their child, need to go "gluten-free." Gluten, while it's becoming a more widely used term, is still one of those words most people don't really know what it means. I know I sure didn't when I was told, "You have celiac disease so you need to go gluten free." In hopes of you not having to muddle through the "huh?" let me try to help you better understand what it is, where it's found, and how you can avoid it.

Gluten is the elastic protein in various grains, but not all grain contain gluten. Grains containing gluten are wheat, rye, barely, durum, graham, einkorn, semolina, bulgur wheat, triticale, farro, kamut, and farro. Additionally, oats sold in the United States also contain gluten due to cross contamination (we'll talk about this term in another blog).

Anything made from wheat flour, no matter what kind of wheat - white, whole, or cracked - or vital wheat gluten contain gluten. Semonlina, spelt, whole wheat pasta and cous cous are also not g-free. This means bread, bagels, pizza, crackers, pretzels, noodles, granola, cookies (including the dough), pie crust, flour tortillas, wraps, croutons, muffins, and even birthday cake all containing gluten. Also beware of anything that's been breaded or flour-dredged or even marinated. While the meat is gluten-free on its own, it no longer holds this 'title' if prepared in one of these ways.

I know what you're thinking at this point - Enough already! And I regret having to tell you this isn't the end of the list and depending on what you're accustomed to eating - the worst may be yet to come. Gluten can be found in many foods and drinks that you would not consider. Malt vinegar, malt flavorings, and barely malt contain gluten. Therefore beer, ale, and lager are not g-free. Anything that may be cooked or marinated in beer are not g-free. Barley enzymes can also be used in natural flavors and to process some non-dairy beverages such as flavored coffees, instant coffee, herbal teas, wine coolers, cooking wines and flavored liqueur and liquor. Check the labels with barely being the key culprit in most of these items.

Hidden gluten can be found in salad dressings, marinades, sauces, bouillon, gravy, soy sauce, flavored vinegars, and tamari. Packaged dried herbs, spice blends, curry powder, and even dry mustard as well. Added to the list are prepared soups, tomato paste, macaroni and cheese, roasted or flavored nuts, jerky, hot dogs, sausage, cured meats, self-basting poultry, burgers, and vegan hot dogs. Seitan, a vegan protein substitute, is not g-free and you must check to see if tempeh, flavored tofu, and even Asian rice wraps are g-free. Blue veined cheeses as well as flavored or herb cheeses are also items that may contain gluten. It's the processing of certain foods that make them problematic. So please beware of putting anything in your mouth until you've done your homework.

Gluten sneaks into desserts unsupectantly, too, unfortunately. Some chocolates, chocolate chips, cocoa, dessert syrups (including some brown rice syrups), flavored yogurts and puddings, sweeteners, confectioner's sugar (this means frosting and glazes), brown sugar, ice cream and frozen desserts. Read the labels. Check out the product information on line or call the manufacture direct if in doubt. Don't be afraid to do this if you feel your health or for the health of someone you love is at risk.

I think this is enough to think about for one post. Next time we'll talk about the things which are gluten free. That's the fun part :) Until then, know adjustment to g-free lving takes a minimum of a couple weeks and typically takes 4-8 weeks. I encourage you to just do your best each day and don't get discouraged. This is not a race that you run on a whim and complete in a day. It's a marathon, takes training, and with the proper training and dedication you will finish victoriously!

My GF Journey

I definitely learned how to live the gluten-free life the hard way. And, as a result, I had the desire to develop a blog so that no one else would have to travel the same long, bumpy road to recovery as I did. Most people with celiac disease, or any chronic illness, have a story to tell. My hope is that in reading mine, and the posts that follow, you will be able to begin your journey to a healthier body and a better self without all the aches and pains I endured for far too long.

My first attempt to eliminate gluten from my diet, which was based on an allergy test, was a complete "belly-flop." While I did an excellent job removing all the foods which I was told I could no longer consume because they weren't healthy for me - even though they were actually full of healthy nutrients for those without celiac disease - I was nearly completely clueless as to how to replace them. Trips to the grocery store were so overwhelming that I typically ended up checking out in tears with just a few purchases from the produce section. Living in a state of constant hunger soon led to hypoglycemic reactions and a drastic weight loss. Therefore, I was told to put gluten-containing foods back into my diet. Not a good solution.

It wasn't until I came under care of my wonderful chiropractic neurologist that I was told not only the importance of removing gluten from my diet and the medical reasons why; but also was informed about a variety of foods and grains I could eat. This was great news!! With my physician's assistance, I deepened my knowledge of where gluten is found and how I could most effectively avoid it. And I learned where to shop for gluten-free alternatives to my former favorite foods. I cannot say that the change was easy as it took some time for my taste buds to adjust to the different textures and tastes. And there were countless items that were thrown in the trash with just one bite for they were down-right nasty. But with a little trial-and-error, along with a lot of commitment, it wasn't long before I was preparing nutritious and delicious foods that even my children loved.

While eating foods that are actually fun to eat is a gigantic plus, the best part of living gluten-free is being free from all the aches and pains that overwhelmed me for years. I had forgot what it was like to have a good day and I never knew feeling good could mean feeling so good! Migraines are nearly a thing of the past as are the muscle and joint aches and pains. And my belly is now my friend. These are things I could only pray could someday miraculously disappear. Now I can say I haven't felt this good in my life. And since I've started living gluten-free, I now have the strength and endurance to manage my ever-increasingly busy life as a wife and mom of five.

Come to find out, I am really 1 in 133 people who benefit from going GF as a result of having celiac disease. People suffering froma wide range of diseases - from autism to osteoporosis, from diabetes to fibromyalgia - can often benefit from this change in diet as well. So whatever your motivation for going GF - whether you have celiac or a gluten intolderance or a choronic illness or a brain imbalance - this blog will hopefully serve as an easy-to-follow surivial guide to living without gluten and loving it. I will define gluten and teach you how to spot it in even the most unliely places. I will do my best to instruct you in the art of reading both food and beauty product lables. It's my desire to equip you with all the information you will need to get through life without gluten yet feel free and able to live life to the fullest.