- Atta (Indian flatbread0
- Baby food
- Baked goods
- Baking mixes
- Bran
- Breads, breading, bread crumbs
- Broths and stocks
- Bulgur
- Bullion cubes and bases
- Candy and candy bars
- Canned soups
- Cereals, cold and hot
- Club Wheat
- Condiments
- Crackers and croutons
- Dairy products
- Deli case foods
- Desserts
- Durhum (read pasta labels)
- Einkorn
- Farro
- Farina (creamy wheat cereal; Malt-O-Meal)
- Flavored coffee mixes and hot chocolate
- French fries
- Frosting
- Frozen dinners
- Fu (dried wheat gluten)
- Gravy
- Hard wheat
- Hydrolyzed wheat gluten, protein, and starch
- Ice cream
- Imitation meats
- Kamut
- Licorice
- Matza, matzo, matzah (traditional Jewish bread)
- Marinades
- Pasta
- Pizza crust
- Potato chips
- Processed cheeses
- Processed meats
- Protin drinks
- Pudding
- Snack bars
- Salad dressings
- Sauces
- Seitan
- Semolina (read pasta labels)
- Spelt (often mislabled as wheat-free)
- Sprouted wheat or barley
- Triticum
- Wheat amino acids
- Wheat bran extract
- Wheat germ
- Wheat grass
- Wheat protein
- Wheat flour - bleached, bread, brown, graham, unbleached, whole-grain
Sunday, February 27, 2011
Gluten-containing Foods and Ingredients
This week, I'll be posting several lists in hopes of helping you know what to look for and avoid while shopping. Reading labels can be exhausting, but knowing which ones you need to read may help reduce your frustration. Many stores, like King Sooper and Whole Foods, are now labeling the shelves with gluten free foods and this is such a blessing! Hang in there! You can learn to live g-free and enjoy every minute of it!
Hidden Sources
Because gluten has many different names and can be found in even the most unsuspecting places, being on your guard is always very important when living the g-free life. And please know it is not impossible to avoid gluten! It can be done very successfully once you know what to look for. Below is a list of place gluten may be hidding, but it is not extensive by any means. So, if you are ever in doubt, please do not hesistate to contact a manufacture to see if their product contains gluten or has had the potential to have been cross-contaminated.
- Additives
- Aritifcal color
- Bacon bits and other imitation bacon products
- Beer
- Brewer's yeast
- Blue cheese
- Brown rice syrup
- Cereals
- Coffees, flavored and instant and Starbucks
- Communion wafers
- Croutons
- Dairy substitutes
- Deli meants
- Emulsifiers
- Fillers
- Fried foods
- "Germ" - usually another tearm for wheat
- Grain alcohol
- Gravies
- Groats
- Hydrogenated oils
- Hydrolyzed vegetable protein (HVP) and hydrolyzed plant protein (HPP)
- imitation seafood
- Licorice (pure form is GF, bun not in candies)
- Marinades
- Malt
- Modified food starch
- Natural flavor
- Salad dressings
- Seasonings and spices (pure form are GF but watch out for added declumping agents)
- Softener
- Soy sauces
- Soup bases
- Beauty products (lipstick, lipgloss, moisturizers, shampoo, conditioners, hairsprays, toothpaste)
- Stamp and envelope adhesive
- Play-doh
- Prescription drugs
- Over-the-counter medication
- Vitamin and mineral supplements
Hopes this helps you live g-free successfully!!
Sunday, February 20, 2011
Where's the Wheat?
If you are like me and have celiac disease, or have a wehat allergy, even the smallest amount of gluten may hurt you. In my case, even the tiniest molecule gets me every time so I have learned just where the wheat is hidden. To stay well, I need to be GF ALL the way every day in every way.
Did you know your favorite lipstick may contain wheat germ oil, a wheat-derived vitamin E oil? Did you know the flavor of your Chapstick may contain gluten while another flavor of Chapstick may not? Same goes for your shampoo, lotion, toothpaste, mascara, etc... If your hairspray contains gluten, you may be inhaling gluten everytime you style your hair and walk into a salon. If you son eats Cheez-Its and gets his fingerprints on the refrigerator handle and then you open the refrig, you may get exposed to gluten. If you spouse uses a gluten-containing lotion, runs an errand, and then you take the car to run one of your own - simply upon placing your hands on the steering wheel, you may have been just exposed to gluten. Because of these constant and incidental exposures can really add up, you need to know "where's the wheat" to stay well and live well.
Here's a basic list of some GF personal care products as kind of 'survival guide' -
Did you know your favorite lipstick may contain wheat germ oil, a wheat-derived vitamin E oil? Did you know the flavor of your Chapstick may contain gluten while another flavor of Chapstick may not? Same goes for your shampoo, lotion, toothpaste, mascara, etc... If your hairspray contains gluten, you may be inhaling gluten everytime you style your hair and walk into a salon. If you son eats Cheez-Its and gets his fingerprints on the refrigerator handle and then you open the refrig, you may get exposed to gluten. If you spouse uses a gluten-containing lotion, runs an errand, and then you take the car to run one of your own - simply upon placing your hands on the steering wheel, you may have been just exposed to gluten. Because of these constant and incidental exposures can really add up, you need to know "where's the wheat" to stay well and live well.
Here's a basic list of some GF personal care products as kind of 'survival guide' -
- Key Soap
- GF Savonnerie
- Pangea Organics (except oatmeal soap)
- Burt's Bee (some contain gluten, so check before buying)
- Dr. Bronner's (the vitamin E is derived from soybean oil)
- Kiss My Face (many are GF, but check labels)
- Tom's of Maine (except natural Moisturizing Hand Soap Liquids and Moisturizing Body Wash)
- Tropical Traditions lip balms, lotions and body creams (personal fave)
Hair Care
- Desert Organics
- Giovanni Organic
- Burt's Bees Grapefruit and Sugar Beet shampoos and conditioners
- Garnier Fructis hairsprays
- Pantene hairsprays
- Arbonne FC5 Shampoo
Cosmetics
- Arbonne (most are GF, ask for a list)
- Smashbox (everything is GF! love their products)
- M.A.C. (most are GF, ask for a list)
- NARS (everything is GF)
- Everyday minerals
- Bare Escentuals
- Monave mineral Makeup
- Larenim Mineral
Kid Care
- Arbonne Baby care
- California Baby
- Burt's Bees Baby line (most are GF0
- Suave kids Shampoo
- GF Savonnerie
Toothpaste
- Tom's of Maine
- Now
- Young Living Essential Oils toothpaste
Deodorant
- Desert Organics
Young Living Essential Oils also carries some amazing GF products. Ask for a list. I use their Thieves Household Cleaner to wipe down household surfaces.
Vitacost (www.vitacost.com) is a great shopping source. Their prices can beat Whole Foods buy nearly 50% on some products and shipping is only $4.99.
Because the list of where gluten can hide is quite extensive, I've decided to take the hassle out of the picture and go with items I know are GF. It sure beats standing in the aisle reading label after label after label. However, for your protection, on the next post I will provide you with that list. May you enjoy your GF life every day!
Be well - moriah
Sunday, February 13, 2011
Contamination Issues
As we talked in our last post, the trickest part of g-free living is invisible gluten. It can be found in naturally g-free foods, vitamins, medications, toothpaste, beauty products, lipsticks, and cosmetics. Today, we'll take a further look into your kitchen and refrig with 4 simple Tips.
1. Stay clean
1. Stay clean
- Wash your hands frequently
- Clean out your silverware drawer from crumbs
- Wipe down doorknobs, handles, counters and cooking surfaces frequently
2. Think Strategically
- Keep your toaster away from your silverware and utensil drawers
- Label your GF groceries, condiments - especially those in the refrig
- Seperate your GF foods from gluten-containing foods by creating a seperate area in your pantry, refrig, and freezer
3. Double-up
- Anything that a knife would go into, double-up on that item so one is GF. Then label it
- Buy and label GF utensils - spatualas, cutting board, rolling pin, wooden spoons, colander, baking sheets, etc..
Just like gluten shows up in the most unlikeliest foods, so it also sneaks up in the most unlikeliest household and personal care items. It is used to prevent powders and spices from clumping, to keep colors from fading, and to create stickiness in envelope seals and stamps. Because these constant, tiny exposures to gluten can add up and create havoc, our next post will be on how to pay close attention to the products you use outside your kitchen - such as your lotions, lipsticks and hairspray and the vitamins you may be taking.
Knowledge is key to making g-free living easy and free. Hang in there!
Tuesday, February 8, 2011
Cross-contamination
If you have celiac disease, a gluten sensitivity, or any other health problem associated with the consumption of gluten, even the smallest amount of gluten can hurt you. My system cannot tolerate contact with gluten in any way in even the smallest amount. This means it's g-free living all the way for me. I have learned the hard way not only must I avoid bagels and crackers and other obvious gluten-containing foods, I must not eat any foods that have come into contact with gluten or wheat. To help you discover where your personal tolerance level lies, today's post is about this phenomenon known as "cross-contamination."
Cross-contamination occurs when a food that does not itself contain any allergens (such as gluten) touches a food that does contain allergens. Cross-contamination can take place at any stage of the processing process. If a gluten-free corn chip (corn is naturally gluten free) is processed on the same conveyor belt a wheat-containing substance (such as a Wheat-thin cracker), then that chip has been cross-contaminated. And, here's where things get really tricky. The packaging on the corn chip is still allowed to say, "gluten free."
At home, if you slice carrots with the same knife someone else used to cut bread, then those carrots have been cross-contaminated. Remember, gluten is a sticky substance so it stays attached to the things that it comes into contact. And it's these seemingly harmless exposures that get me, and perhaps you, too, every time. At a restaurant, it's always best to play it on the safe side than to be sorry later. Ask questions like -
"Will you please use a seperate spatula to flip my chicken/burger/eggs?"
"Did that ice cream scoop touch a sugar cone?"
"Will you please ensure my chicken does not share a grill with another marinaded or soy sauced meat?"
"Are the salads made fresh? I've gluten-free so mine cannot have any croutons on it - and that means they cannot just be picked off, either. If you wouldn't mind ensuring my salad was made fresh, I'd appreciate it."
Due to my peculiar set of allergies, we do not eat out very often. Therefore, I cannot make many recommendations. I do know Ted's is very GF friendly. They use seperate utensils and have a seperate area in which they prepare their GF items. Just tell the wait staff you're GF and you'll be able to enjoy the rest of your evening. :)
In my kitchen, I have an entire "gluten free zone." I have my own counter space, a seperate toaster, condiments, utensils, cutlery, baking supplies, cutting board, rolling pin, and pantry space. This change did not happen overnight as it was quite expensive to buy another set of everything, but it's been worth every penny we spent and every headache incurred while making this transition! You may find this extra precaution to be a welcome necessity for you as well.
A few last reminders - all oats in the United States have been cross-contaminated, even if they're labeled gluten free. Any processed food can potentially contain gluten - be on your guard! And naturally gluten free foods could have been cross-contaminated even if the label says 'gluten free.' For example: Corn Flakes do not contain wheat, but they often contain barely malt - gluten. Rice Chex cereal is not just made from rice. Check the ingredients. It has wheat flour as the main ingredient. Many teas are not just made from tea leaves, but contain barely. All Vitamin Cottage/Natural Grocers brand name items have been processed in the same plant. Therefore, all their products - from herbs to nuts - have been cross-contaminated with wheat and dairy. And even naturally gf items, such as rice or corn chips, could have been processed on the same conveyor belt as a wheat-containing item.
To keep you safe just remember this phrase, "Everything is gluten-guilty until proven gluten-free." (G-Free diet) And never forget to take your fun with you everywhere you go!
Cross-contamination occurs when a food that does not itself contain any allergens (such as gluten) touches a food that does contain allergens. Cross-contamination can take place at any stage of the processing process. If a gluten-free corn chip (corn is naturally gluten free) is processed on the same conveyor belt a wheat-containing substance (such as a Wheat-thin cracker), then that chip has been cross-contaminated. And, here's where things get really tricky. The packaging on the corn chip is still allowed to say, "gluten free."
At home, if you slice carrots with the same knife someone else used to cut bread, then those carrots have been cross-contaminated. Remember, gluten is a sticky substance so it stays attached to the things that it comes into contact. And it's these seemingly harmless exposures that get me, and perhaps you, too, every time. At a restaurant, it's always best to play it on the safe side than to be sorry later. Ask questions like -
"Will you please use a seperate spatula to flip my chicken/burger/eggs?"
"Did that ice cream scoop touch a sugar cone?"
"Will you please ensure my chicken does not share a grill with another marinaded or soy sauced meat?"
"Are the salads made fresh? I've gluten-free so mine cannot have any croutons on it - and that means they cannot just be picked off, either. If you wouldn't mind ensuring my salad was made fresh, I'd appreciate it."
Due to my peculiar set of allergies, we do not eat out very often. Therefore, I cannot make many recommendations. I do know Ted's is very GF friendly. They use seperate utensils and have a seperate area in which they prepare their GF items. Just tell the wait staff you're GF and you'll be able to enjoy the rest of your evening. :)
In my kitchen, I have an entire "gluten free zone." I have my own counter space, a seperate toaster, condiments, utensils, cutlery, baking supplies, cutting board, rolling pin, and pantry space. This change did not happen overnight as it was quite expensive to buy another set of everything, but it's been worth every penny we spent and every headache incurred while making this transition! You may find this extra precaution to be a welcome necessity for you as well.
A few last reminders - all oats in the United States have been cross-contaminated, even if they're labeled gluten free. Any processed food can potentially contain gluten - be on your guard! And naturally gluten free foods could have been cross-contaminated even if the label says 'gluten free.' For example: Corn Flakes do not contain wheat, but they often contain barely malt - gluten. Rice Chex cereal is not just made from rice. Check the ingredients. It has wheat flour as the main ingredient. Many teas are not just made from tea leaves, but contain barely. All Vitamin Cottage/Natural Grocers brand name items have been processed in the same plant. Therefore, all their products - from herbs to nuts - have been cross-contaminated with wheat and dairy. And even naturally gf items, such as rice or corn chips, could have been processed on the same conveyor belt as a wheat-containing item.
To keep you safe just remember this phrase, "Everything is gluten-guilty until proven gluten-free." (G-Free diet) And never forget to take your fun with you everywhere you go!
Saturday, January 29, 2011
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! :)
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! :)
Sunday, January 23, 2011
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!
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!
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