Going Gluten Free

July 15, 2008

One of the best decisions of your life will be to take on living gluten free and seeing if the results optimize your health and symptoms of pain and inflammation. It’s a difficult diet to get used to, but don’t despair. Lots of individuals, organizations, and resources are available to help you learn to thrive on it.

What is Gluten?

Gluten is the protein contained in wheat, barley, and rye. Many people are not able to break down this tough protein. The body perceive this substance as a toxin.

Hidden Sources of Gluten

Gluten is found not just in the obvious places. It’s in the molds that give chocolate candies their shape. It makes soups and gravies thicker, and salad dressings creamier. It keeps yogurt and soft cheeses from getting runny, and dried spices from clumping in their little jars. It keeps candy bars from sticking to the factory conveyor belt. It’s in the “caramel coloring” added to soft drinks. It’s in the “natural flavoring,” “modified food starch,” and “textured vegetable protein” added to thousands of food products. It’s in veggie burgers, turkey burgers, and hot dogs. It’s in chewy candies. It’s in the decaffeinating process used for coffees and teas. It’s in fliller in medicnes.

What It All Means

Aim to be vigilant about what you eat. Unless you are absolutely certain that a food has no gluten hidden in its ingredients or contaminating it from other sources, don’t even taste it.

Grain Guidelines for Gluten Sensitive People

Gluten-Free Grains and Starches

Amaranth
Arrowroot
Buckwheat
Chickpeas (Garbanzos)
Corn
Flax
Flours from nuts/beans/seeds
Millet

Oats- Scottish or Irish only
Potato starch or flour
Quinoa
Rice (and rice bran/flour)
Soy (but not most soy sauce)
Tapioca

Grains/Grain Products to Avoid

Also Beware of These

Barley
Barley malt/extract
Bran
Bulgur
Couscous
Durum
Farina
Faro
Kamut
Malt
Matzo flour/meal
Orzo
Panko
Rye
Seitan
Semolina
Spelt
Triticale
Udon
Wheat
Wheat bran / germ / starch

Ales
Artificial Colors
Artificial Flavors
Beer unless Gluten Free
Breading
Brown rice syrup
Coating mix
Condiments
Croutons
Food Starch / Modified Food Starch
Luncheon/Deli Meats
Marinades
Maltose
Maltodextrin
Medications
Mustard unless Dijon
Natural Flavors
Salad dressings
Sauces
Soups / broths
Stuffing
Soy Sauce unless Wheat Free SanJ
Thickeners
Vitamins / Mineral and herbal supplements
Lipstick, Gloss and Balms
Envelope Glue

Items for the Gluten-Free Shopping List

PRODUCE
All fresh fruit, All fresh vegetables, Fresh herbs and spices

FATS AND OILS
Coconut, almond and olive oils, Mayonnaise, Salad dressings

FROZEN FOODS
Plain frozen fruits and vegetables,

REFRIGERATOR SECTION
Milk, half-and-half, cream, whipping cream, Aged cheeses, Butter, Yogurts, Kefir Cottage cheese, Sour cream, Eggs,Tofu,

PACKAGES, CANS, JARS
Plain canned fruits and vegetables, Applesauce, Canned beans and lentils, Spaghetti sauces, Canned fish (e.g., tuna, salmon, sardines), Organic packaged soups, Gluten-free quinoa and rice pastas( use sparingly), Corn tortillas

SNACKS
Rice cakes, rice crackers, Popcorn, whole grain corn chips, Dark chocolates, Dried fruit

MEAT AND FISH
All grass fed fresh beef, lamb and poultry, All wild caught fish and shellfish, better quality luncheon meats (For anything prepackaged or prewrapped, check labels for additives)

GRAINS, SEEDS, AND STARCHES
Quinoa, Rice, Buckwheat, Chickpeas, Flax, Sunflower seeds, Cornstarch, Potato starch

CONDIMENTS
Vinegars (but not malt vinegar), Mustard, Ketchup, Horseradish, Jams and jellies, Honey, Maple syrup, Relish, pickles, olives

BREAKFAST FOODS
Irish oats, Scottish oats, Cream of Rice cereal, Puffed rice, puffed corn, Gluten-free cereals, Gluten-free frozen waffles

BAKING SUPPLIES
Sugar, Salt and pepper, Herbs and spices, Evaporated or condensed milk, Corn meal, Tapioca, Baking soda, Baking powder, Gluten-free flours, Baking chocolate, Cocoa

BEVERAGES
Instant and ground coffee (but not decaffeinated), Teas, Soft drinks, Fruit juice

NUTS AND BEANS
Dried beans and peas, Plain nuts, Peanut butter, Almond butter, Cashew butter

Gluten Free Snacks you can keep on hand

  • Almonds or mixed nuts
  • Gluten-free low sugar crackers and 1 oz of cheese
  • I hardboiled egg and celery
  • Dried fruit (raisins, apricots, mango, etc.)
  • Lara Bars, or another gluten-free energy bar
  • Gluten-free crackers (my favorites for the car are from Mary’s Gone Crackers)

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Gluten Free Resources

www.enterolab.com /great resource for testing for gluten sensitivity.. tell them Jeanne Sent you

www.celiac.org Celiac Disease Foundation

www.csaceliacs.org Celiac Sprue Association

www.gluten.net Gluten Intolerance Group

www.nourishingwellness.com for testing kits, cooking classes and on-line support

Library Resources

Sully’s Living Without Magazine

Bette Hagman’s gluten-free cookbooks

Eating Gluten-Free With Emily (kid’s book)

Dangerous Grains by Braly and Hoggan

Celiac Disease: A Hidden Epidemic by Dr. Peter Green

Jeanne Peters RD

Nourishing Wellness Nutrition Director

3655 Lomita Blvd

Suite 307

Torrance,CA 90505

310-373-7830

www.nourishingwellness.com

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Yummy, Easy, Healthy Breakfast!

June 5, 2008

I don’t have lots of time in the morning everyday to make a breakfast I want to eat. On very early days, I make a protein shake or have a gluten free piece of toast with peanut butter and 3 oz of Kefir.

I have been pretty busy for many years in the morning and created a few recipes that make eating well easier because it’s prepared ahead of time. I shared this recipe verbally with the women at our Temple of Beauty one day event last month and Jeanne told me I needed to send it out to everyone!

How I cook is I throw a bunch of things together and I usually do not measure. I will give you approximate amounts but play on your own with what you like and adjust accordingly. This is SO simple- I hope you enjoy it!

Ingredients:

1. 1 carton of 18 eggs

2    2 cloves of garlic or 2 tsp of crushed garlic

3. 1 large onion

4. 1 package of frozen spinach OR broccoli or both

5. 1-2 cups of grated parmesan cheese

6. salt and pepper

Additional items you can add:

· any veggies

· cilantro, dill, parsley, any herbs you want

· feta cheese, cheddar cheese, your favorite cheese

· breadcrumbs for the top

In a 9 inch glass pan, I put some olive oil or spray in the bottom. I use a generous amount to make sure it doesn’t stick to the pan. I’d say a TBSP maybe? Heat the oven to 350.

In a large bowl, I use all 18 egg whites and maybe 3-4 egg yolks. (1 egg is 70 calories, 1 egg white is 15 and I‘d rather have my fat calories from cheese!) Beat the eggs.

In a frying pan, sauté the onion and garlic and veggies if they are raw. Use a little olive oil again for this.

Then dump it all in the bowl with the eggs and mix it around. When I use frozen spinach, I thaw it first and then stick the whole bag of cold spinach in the egg mix.

Add 1- 1.5 cups of the parmesan cheese (and I love adding feta in it too)

Pour it into the dish, sprinkle the remaining .5 cup (or more) or parmesan cheese on the top and bake for 1 hour checking the middle to make sure it cooks through. The bottom and the edges will pull away from the pan a bit and might be a little spongy. The egg makes its own crust in a way so you eliminate the extra carbs and calories from a layer of crust like in a quiche.

I store it in the refrigerator and take a square out to heat up in the morning. Store it for 7 days or less. If you add more veggies and cheese, you might need the 12 inch dish.

It’s a great way to get good protein, a little fat, some greens and veggies in a quick way to start your day off right!

Written by J.J. Flizanes of Invisible Fitness

http://www.invisiblefitness.com 800 571 5722