CLICK IMAGE for Gluten Free Sunbutter Cutout Cookies recipe!
Gluten is Gone... Now, Get over It!
(It's not easy, I know. I had to do it too.)
Celiac disease or Gluten Sensitivity – the diagnostic label is irrelevant. Being told you must never eat gluten again can feel like your world is over, at least when it comes to food.
After all, everyone must eat. Many of us have families to cook for, too! There is no avoiding food.
Hearing you must rid your diet of gluten can be shocking...
How can it be?! One day you and Gluten dine happily at your favorite Italian bistro, noshing on tender fettuccine and crisp-chewy baguettes, the next day, you’re told the relationship is over! Sound familiar? You're not alone!
You’re angry, sad, and confused. You may even be in denial at first. It’s OK if you are. Big changes mean BIG feelings. How you deal with them is what counts.
I know you’re smart and will be just fine, but in the meantime, I’ve got some information from my own experience and research I know you’re going to be able to use right now.
These valuable tips are sure to save you additional grief down the road as you work to master your gluten free diet.
After all, everyone must eat. Many of us have families to cook for, too! There is no avoiding food.
Hearing you must rid your diet of gluten can be shocking...
How can it be?! One day you and Gluten dine happily at your favorite Italian bistro, noshing on tender fettuccine and crisp-chewy baguettes, the next day, you’re told the relationship is over! Sound familiar? You're not alone!
You’re angry, sad, and confused. You may even be in denial at first. It’s OK if you are. Big changes mean BIG feelings. How you deal with them is what counts.
I know you’re smart and will be just fine, but in the meantime, I’ve got some information from my own experience and research I know you’re going to be able to use right now.
These valuable tips are sure to save you additional grief down the road as you work to master your gluten free diet.
Good-bye, Gluten ~ Dealing with the Loss
If you’re struggling with the news gluten is gone and now you must “get over it”, start with these strategies. They will help you gain control of your new gluten free life and feel more positive each day.
Take it one day at a time.
At first, this may not sound like the best advice. After all, you can’t wait until the last minute to figure out what you’ll eat when your entire diet has changed. While you do need to plan ahead when it comes to meals and snacks, you do not have to figure out all there is to know about gluten free living in the first week, or even the first month or year!
While you are learning about your new gluten free diet and lifestyle, keep things simple by making as many naturally gluten free choices as possible. Here are some suggestions to get you started...
All fresh fruits and fresh vegetables (when buying frozen or canned fruits and veggies, pay attention to products with added seasonings or sauces, some contain gluten).
Meat, poultry, fish, and seafood (when buying pre-seasoned or pre-marinated meats, check ingredients carefully because some seasonings and marinades contain gluten - the safest choice is to do your own seasoning and marinating using fresh herbs, healthy oils like olive or grape seed oil, and gluten free spices).
Eggs and most egg substitutes (like Egg Beaters).
Most dairy products like cheese, yogurt, ice cream (depending on flavorings and “add-ins”), and milk are gluten free.
Gluten Free Gigi Tip!
Based on the most current health and nutrition research AND my own personal experience, I recommend living dairy free. We are all unique, so must make our own choices about this. I respect YOUR choice; however, the research is compelling about the ill effects of dairy on our health.
If you are interested in going (or already are) dairy free, there are also plenty of gluten free dairy free alternatives (some brands to look for: Silk, So Delicious, and Rice Dream).
Meat, poultry, fish, and seafood (when buying pre-seasoned or pre-marinated meats, check ingredients carefully because some seasonings and marinades contain gluten - the safest choice is to do your own seasoning and marinating using fresh herbs, healthy oils like olive or grape seed oil, and gluten free spices).
Eggs and most egg substitutes (like Egg Beaters).
Most dairy products like cheese, yogurt, ice cream (depending on flavorings and “add-ins”), and milk are gluten free.
Gluten Free Gigi Tip!
Based on the most current health and nutrition research AND my own personal experience, I recommend living dairy free. We are all unique, so must make our own choices about this. I respect YOUR choice; however, the research is compelling about the ill effects of dairy on our health.
If you are interested in going (or already are) dairy free, there are also plenty of gluten free dairy free alternatives (some brands to look for: Silk, So Delicious, and Rice Dream).
Homemade Rice & Oat "Milk"
If you want to make your own dairy free milk like I do, you can find out how in my “Favorite Five Dairy Free Recipes” e-book.
Gluten free grains like brown or white rice, quinoa, millet, amaranth, and buckwheat are excellent choices. I do not recommend purchasing these (or any products) from bulk bins because of possible cross-contamination with gluten.
Natural nuts and nut butters, sunflower seeds, flax and chia seeds are all gluten free and make healthy, flavorful additions to your diet as snacks or added to other dishes.
Homemade Sunbutter Simple & Affordable!
You can even make your own nut butters and seed butters! It's simple AND saves you lots of money at the checkout! See how easy it is to make your own Sunbutter with only 1 ingredient!
Note: Of course, these aren’t ALL the naturally gluten free foods out there, but these are some of the simplest, most affordable to find and prepare. They can really get you on your way to healthy gluten free eating while you’re figuring it all out!
For more ideas for adding variety to your gluten free diet, check out some of my gluten free product reviews.
Also check out my “No Thought Required Gluten Free Food List” for common items that you may wonder about when you first go gluten free.
These ideas give you plenty of delish foods to eat, so...
Please... Don't Go Back.
Once it’s over with Gluten, let go. When a relationship ends, going back can bring pain, and that is certainly the case if you go back to Gluten.
If you’ve suffered any of the painful symptoms of Celiac disease or Gluten Sensitivity like dermatitis herpetiformis, severe gastrointestinal upset, bloating, or even joint pain and migraines, you know exactly how traumatic ingesting gluten can be to your body!
Even though it can be tempting to cheat on your gluten free diet, especially in the beginning, DON’T DO IT! One bite of a cracker, cookie, or bread can be enough gluten to send your system into autoimmune over-drive even if you don’t have outward symptoms like those mentioned above. The gluten still damages your small intestine, whether you realize it or not.
Instead, consider taking control by trying some of YOUR OWN gluten free baking! Check out my Recipe Index and whip up something simple, delish and safe to eat.
If you’re a kitchen novice, no problem! Check out my You Tube channel for short, informative, how-to videos on gluten free cooking anyone can do! I’ll lead you through each recipe step-by-step! I may even make you smile!
Getting in the kitchen is a great way to...
Even though it can be tempting to cheat on your gluten free diet, especially in the beginning, DON’T DO IT! One bite of a cracker, cookie, or bread can be enough gluten to send your system into autoimmune over-drive even if you don’t have outward symptoms like those mentioned above. The gluten still damages your small intestine, whether you realize it or not.
Instead, consider taking control by trying some of YOUR OWN gluten free baking! Check out my Recipe Index and whip up something simple, delish and safe to eat.
If you’re a kitchen novice, no problem! Check out my You Tube channel for short, informative, how-to videos on gluten free cooking anyone can do! I’ll lead you through each recipe step-by-step! I may even make you smile!
Getting in the kitchen is a great way to...
Take Control of Your Own Health
After Gluten is gone and you understand the damage it can do to your body, don’t view your new gluten free lifestyle as a restriction.
Instead, view it as liberation. That’s right! By making a decision to take control of your health with your gluten free diet, you can liberate yourself from health issues you may have suffered from for years! That is exactly what I did nearly 5 years ago when I went gluten free... I totally transformed my health just by removing gluten from my diet! You can, too!
A great way of feeling liberated is to...
Instead, view it as liberation. That’s right! By making a decision to take control of your health with your gluten free diet, you can liberate yourself from health issues you may have suffered from for years! That is exactly what I did nearly 5 years ago when I went gluten free... I totally transformed my health just by removing gluten from my diet! You can, too!
A great way of feeling liberated is to...
Arm yourself with knowledge.
Joining a local support group or your local chapter of the Gluten Intolerance Group is a great start! You’ll find folks you immediately have something in common with, and you’re sure to find answers to many of your questions.
For excellent scientific information and research, check out The Celiac Disease Center at Columbia University or the University Of Maryland Center for Celiac Research.
The National Foundation for Celiac Awareness is a terrific resource that strives to raise awareness and share knowledge about Celiac disease and related topics.
For gluten free product information, message boards, and more, check out www.Celiac.com.
Of course, you’ll always find recipes and practical information for making gluten free living simple, affordable, delicious, and fun right here at GlutenFreeGigi.com! I also provide the latest research on health and nutrition related to gluten free living in an easy-to-understand format. My mission is to make gluten free living accessible to everyone who needs it. Visit often!
Regardless of all the information you may find, remember...
Joining a local support group or your local chapter of the Gluten Intolerance Group is a great start! You’ll find folks you immediately have something in common with, and you’re sure to find answers to many of your questions.
For excellent scientific information and research, check out The Celiac Disease Center at Columbia University or the University Of Maryland Center for Celiac Research.
The National Foundation for Celiac Awareness is a terrific resource that strives to raise awareness and share knowledge about Celiac disease and related topics.
For gluten free product information, message boards, and more, check out www.Celiac.com.
Of course, you’ll always find recipes and practical information for making gluten free living simple, affordable, delicious, and fun right here at GlutenFreeGigi.com! I also provide the latest research on health and nutrition related to gluten free living in an easy-to-understand format. My mission is to make gluten free living accessible to everyone who needs it. Visit often!
Regardless of all the information you may find, remember...
Gluten May Try to “ADD” it’s
way Back into Your Life...
Beware!
way Back into Your Life...
Beware!
Food additives are one sneaky way gluten can get into your food without your knowing it. Always read labels carefully, and whenever there is doubt, don’t hesitate to call the manufacturer to ask! If you cannot get in touch with the manufacturer and aren't sure about a particular food, don't eat it. It really is better to be safe than sorry!
Here are some additives to watch (While some of these may be free from gluten, it depends on the manufacturing process.):
Flavorings:
- Artificial
- Natural
- Smoke
Flavored coffees, vinegars, or syrups
Color:
- Artificial
- Caramel
Starch: (most starch added to food is from corn unless otherwise stated, but just be aware some starches added to foods could contain gluten)
- Food
- Modified food
- Modified
- Vegetable
Processed:
- Meats (fillers added may contain gluten)
- Cheeses
Dextrins
Maltose
Maltodextrin
Miso
Monoglycerides
Diglycerides
Monosodium glutamate
Some bouillon cubes
Hydrolyzed Plant Protein (HPP)
Hydrolyzed Vegetable Protein (HVP)
Textured Vegetable Protein (TVP)
Some dried fruits are dusted with wheat to prevent sticking (especially in bulk bins).
Some ground spices have wheat added to prevent clumping from moisture.
Non-food items like toothpaste, mouthwash, and vitamins, and supplements can contain gluten.
Always read labels carefully!
Update:
While this article's focus is not food allergen labeling, (that will be covered in future articles and webinars) I do want to mention a few points for clarity:
1. IF a food contains an additive (like those listed above), and that additive contains wheat, manufacturers must list this on the label.
2. A food allergen must be listed after a "Contains" statement at the end of the ingredients OR in the ingredients list, but not both, so as I stated before READ LABELS THOROUGHLY!
3. Wheat is the ONLY gluten-containing grain manufacturers are currently required to note on labels; most manufacturers are aware of the importance of labeling accurately and note the inclusion of other gluten-containing grains like barley, malt, rye, oats, etc. (remember, only GF certified oats are "safe" and then, only if YOU are able to tolerate them - you can read more on oats and your gluten free diet here).
The bottom line?
Always, always, always read food labels, regardless of your food allergen and regardless of how many times you have eaten a certain food product before.
Manufacturers change and modify recipes just like we do in our home kitchens, and aren't required to alert consumers about it. Changes can sometimes mean a product that was previously gluten free ends up containing gluten. The only way to be sure is to read every label every time. And that means reading the ingredients list AND looking for a "Contains" statement.
Also, most manufacturers will add a "Produced in a facility that..." statement when a food is produced in a facility that also handles any of the "Big 8" food allergens. This is to notify consumers of the potential risk for cross-contamination. In that case, it is entirely up to you to make a decision about consuming a product.
To eliminate any risk of cross-contamination, products manufactured in a dedicated gluten free facility are available. This is also typically noted on food labels. You can also look for the Gluten Free Certification Organization's logo (below). Read more about product certification here.
Here are some additives to watch (While some of these may be free from gluten, it depends on the manufacturing process.):
Flavorings:
- Artificial
- Natural
- Smoke
Flavored coffees, vinegars, or syrups
Color:
- Artificial
- Caramel
Starch: (most starch added to food is from corn unless otherwise stated, but just be aware some starches added to foods could contain gluten)
- Food
- Modified food
- Modified
- Vegetable
Processed:
- Meats (fillers added may contain gluten)
- Cheeses
Dextrins
Maltose
Maltodextrin
Miso
Monoglycerides
Diglycerides
Monosodium glutamate
Some bouillon cubes
Hydrolyzed Plant Protein (HPP)
Hydrolyzed Vegetable Protein (HVP)
Textured Vegetable Protein (TVP)
Some dried fruits are dusted with wheat to prevent sticking (especially in bulk bins).
Some ground spices have wheat added to prevent clumping from moisture.
Non-food items like toothpaste, mouthwash, and vitamins, and supplements can contain gluten.
Always read labels carefully!
Update:
While this article's focus is not food allergen labeling, (that will be covered in future articles and webinars) I do want to mention a few points for clarity:
1. IF a food contains an additive (like those listed above), and that additive contains wheat, manufacturers must list this on the label.
2. A food allergen must be listed after a "Contains" statement at the end of the ingredients OR in the ingredients list, but not both, so as I stated before READ LABELS THOROUGHLY!
3. Wheat is the ONLY gluten-containing grain manufacturers are currently required to note on labels; most manufacturers are aware of the importance of labeling accurately and note the inclusion of other gluten-containing grains like barley, malt, rye, oats, etc. (remember, only GF certified oats are "safe" and then, only if YOU are able to tolerate them - you can read more on oats and your gluten free diet here).
The bottom line?
Always, always, always read food labels, regardless of your food allergen and regardless of how many times you have eaten a certain food product before.
Manufacturers change and modify recipes just like we do in our home kitchens, and aren't required to alert consumers about it. Changes can sometimes mean a product that was previously gluten free ends up containing gluten. The only way to be sure is to read every label every time. And that means reading the ingredients list AND looking for a "Contains" statement.
Also, most manufacturers will add a "Produced in a facility that..." statement when a food is produced in a facility that also handles any of the "Big 8" food allergens. This is to notify consumers of the potential risk for cross-contamination. In that case, it is entirely up to you to make a decision about consuming a product.
To eliminate any risk of cross-contamination, products manufactured in a dedicated gluten free facility are available. This is also typically noted on food labels. You can also look for the Gluten Free Certification Organization's logo (below). Read more about product certification here.
Gluten Intolerance Group Gluten Free Certification Organization logo
But, Yes... Some Days Losing Gluten
Can Still Be Overwhelming
On those days, remember...
~g~
Join me in the kitchen and try more of my gluten free recipes. Click here to see all of the recipes I have for you! Living gluten free tastes so good... you'll see!
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To receive every new gluten free recipe right in your inbox each week along with my latest “A Side of Science” articles like this one be sure to click here to SIGN UP for my FREE E-LETTER!
Up Next on GlutenFreeGigi.com
Saturday, I'll be speaking at The Great Gluten Free Expo in Birmingham. If you're nearby, don't miss this fun, informative event!
Tuesday, I've got an all-new gluten free recipe for you that I know you'll love! This one really has HEART!
Tuesday, I've got an all-new gluten free recipe for you that I know you'll love! This one really has HEART!
Let's Connect!
Do you have Comments about a specific post or recipe?
Please share in the “comments” section below!
Do you have Questions?
Click here to check out my ALL NEW FAQs and you might just find your answer!
If you don't find your answer in my FAQs, email me: mailbox (at) glutenfreegigi (dot) com.
I’m always happy to hear from you, but need to ask for your understanding and patience when it comes to responding. I receive lots of email these days, which I love, but it can be challenging sometimes to respond to each one. I answer as many of your questions as possible in my How-To videos and posts so everyone can benefit. Keep watching my videos and website for my answer to YOUR question!
Follow Along...
On Twitter and "Like" me on Facebook!
You can also check out my boards on Pinterest and find out what I’m posting on Google+!
These are places I like to go have fun and share what’s going on in the Gluten Free Test Kitchen and in my HOME Kitchen!
I love following you, too! Make sure you let me know you’re out there!
Please share in the “comments” section below!
Do you have Questions?
Click here to check out my ALL NEW FAQs and you might just find your answer!
If you don't find your answer in my FAQs, email me: mailbox (at) glutenfreegigi (dot) com.
I’m always happy to hear from you, but need to ask for your understanding and patience when it comes to responding. I receive lots of email these days, which I love, but it can be challenging sometimes to respond to each one. I answer as many of your questions as possible in my How-To videos and posts so everyone can benefit. Keep watching my videos and website for my answer to YOUR question!
Follow Along...
On Twitter and "Like" me on Facebook!
You can also check out my boards on Pinterest and find out what I’m posting on Google+!
These are places I like to go have fun and share what’s going on in the Gluten Free Test Kitchen and in my HOME Kitchen!
I love following you, too! Make sure you let me know you’re out there!
~g~
Thanks for taking time to visit! Come back for my weekly recipe and how-to video posts on Tuesdays and useful "A Side of Science" articles on Thursdays. If you don't, I'll miss you!
My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living easy and accessible for everyone. I can help you navigate your gluten free life with ease and confidence because I understand how challenging it can be! Click here to learn more about who I am and my gluten free story.
I’m super-excited to have YOU here!
The journey's fantastic when you're sharing it with folks who have things in common... I'm glad you're sharing the gluten free journey with me!!
P.S. -- Click here to sign up for my free e-Letter so you don't miss a thing!
xo,
Gluten Free Gigi
My mission here at GlutenFreeGigi.com is to share my experience and knowledge to make gluten free living easy and accessible for everyone. I can help you navigate your gluten free life with ease and confidence because I understand how challenging it can be! Click here to learn more about who I am and my gluten free story.
I’m super-excited to have YOU here!
The journey's fantastic when you're sharing it with folks who have things in common... I'm glad you're sharing the gluten free journey with me!!
P.S. -- Click here to sign up for my free e-Letter so you don't miss a thing!
xo,
Gluten Free Gigi
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