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Going gluten-free can be a challenge at first, especially if you are used to eating gluten-containing foods. But it doesn't have to be difficult! With a little bit of planning and some helpful tips, you can make the transition to a gluten-free lifestyle much easier. Here are some tips to help get you started:
Read labels carefully: When you are shopping for gluten-free products, it is important to read labels carefully to make sure that the product is truly gluten-free. Look for products that are labeled gluten-free or that have a gluten-free certification logo.
Know your gluten-free grains: There are many grains that are naturally gluten-free, including rice, quinoa, buckwheat, corn, and oats. Make sure that you know which grains are safe to eat and which ones to avoid.
Learn to cook: Cooking your own meals is one of the best ways to ensure that you are eating gluten-free. You can control the ingredients that you use and avoid cross-contamination. These days there are many wonderful gluten-free cookbooks and websites that can help you get started.
Be careful when eating out: Eating out can be a challenge when you are gluten-free. Make sure that you communicate your needs to the restaurant staff and ask questions about the ingredients in the dishes. And when in doubt, go without.
Use gluten-free substitutes: There are many gluten-free substitutes available for your favorite gluten-containing foods, including bread, pasta, and flour. Experiment with different substitutes to find the ones that you like best.
Stock up on gluten-free snacks: Having gluten-free snacks on hand can help you avoid the temptation to eat gluten-containing foods. Keeping a few snacks in your bag can also help you to avoid being hangry during those sometimes all too common moments when no safe gluten-free options are available. Some good options include dried fruits, nuts, and gluten-free crackers.
Be patient: It may take some time to adjust to a gluten-free lifestyle. Be patient with yourself and don't be too hard on yourself if you slip up occasionally. Remember that every small step counts in this very adventurous learning curve.
Going gluten-free can be a challenge, but it can also be a rewarding experience for anyone who has trouble digesting gluten.
With these tips, you can make the transition to a gluten-free lifestyle easier and more enjoyable.
Need a little extra help on your gluten-free journey? Grab a copy of My printable Gluten Free Workbook here
With all of the information out there today, it can be difficult to weed out fact from fiction. The internet is a continuously growing source of unmoderated information and strong opinion. While different points of view can be a good thing, they aren't when it comes to managing Celiac. Scientific facts from medical professionals trump personal opinions on the internet ( looking at you Facebook Groups, Twitter, and Instagram ) one hundred percent!
So Who Do We Trust?!
What to look for
Look for support groups which are low on animosity and focus on the positives. While we all need to vent once in a while, it can be emotionally draining to be constantly surrounded by negativity. It's not hard to find a silver lining when everyone you connect with is searching for it too. Support networks big or small, are important to successfully manage Celiac.
Red flags
Anyone who promotes Cheerios as a suitable option for those with Celiac.
See more on why that is a no-no here. This is a hot topic still and I cannot for the life of me wrap my head around why. The main problem here is cross-contamination and lack of transparency about the gluten-removal process from General Mills.
Stay far away from anyone promoting gluten-removed beer as a Celiac safe.
It's not. Heres why: current technology is not reliable as it can't accurately measure the amount gluten in beer. It doesn't matter if it has been treated with enzymes or your Aunt Betty said she drinks it and is fine. Bartenders are not medical professionals and should not be relied upon for accurate information on the gluten-freeness of a drink. Beer made with malt a.k.a gluten-removed beer is not safe for any Celiac, nor is Corona for that matter.
Watch out for anyone who neglects to disclose sponsored material.
This has been an ongoing problem on the interwebs for some time. It's sketchy, in poor taste and lacks authenticity.
Stay away from people who want to sell you essential oils, tonics and cleanses.
None of this will "heal" you and most of them tend to be MLM situations. Don't get caught up in it and you won't be sorry.
Avoid anyone who tells you that they know a "cure".
Although therapies are actively being trialed and researched, there is nothing to date which will allow you to safely consume gluten. There is zero proof that anything currently on store shelves will help with cross contamination or accidental glutening. ZERO. Side note - those pills in health stores that "aid in the digestion of gluten" are not regulated by the FDA and not even meant for people with Celiac.
Advocacy groups and Expos that are sponsored by companies that are not Celiac safe. This is a major conflict of interest. How can we be sure that money hasn't bought a favorable opinion here? Safety first!
Be wary of anyone who relies strictly on the Nima Sensor.
The Canadian Celiac Association recently released a statement cautioning anyone with Celiac or gluten sensitivity against using the device. While Nima could potentially be a helpful tool, it's not flawless and the opportunity for error is simply too risky.
Research and Support You Can Count On
Celiac Disease Center at Columbia University
Gluten-Free Certification
So What Exactly Is Celiac?
Common Overlooked Dangers
toaster
cutting board
colander
condiments
It's also important to be mindful of food courts, break rooms and other eating areas away from home. The tables may not always be sanitised before you sit down and can harbour crumbs from previous diners.
Reading food labels can be tricky. Take your time and learn the various terms for gluten and become versed in proper label reading. The Canadian Celiac Association provides a great resource for label reading.
Myths, Lies, And Misunderstandings
Though it seems to still be happening, starting a gluten-free diet before proper testing is a monster no-no. Why? Because if you are in fact Celiac, your body will begin to heal on a gluten-free diet which will result in a false negative test result.
Simply following a gluten-free diet blindly is never a good idea. Many of the foods are high in fat and sugar, as well as low in essential nutrients such as iron, fibre and vitamin B. Believe it or not, this can actually cause weight gain. It's a process to eat healthy on a gluten-free diet as we have to work harder to ensure that the healthy food makes its way into our routine. This involves a lot of planning and straying from the convenience of pre-packaged foods. Especially if away from home.
Don't Get Caught Up In Myths
- Deep frying doesn't destroy gluten
- Ancient Grains like Spelt aren't safe- they're in the wheat family
- Celiac is in not a result of GMO's
- Crumbs are a big deal. Even a little bit is harmful to a Celiac
- Lack of physical reaction is not an indication of safety. Even without a noticeable reaction, gluten consumption is harmful.
- Celiacs don't need to avoid all grains. Unless you have another condition, wheat gluten is the only thing you need avoid.
The Complexity Of It All
Celiac has been associated with over 300 different symptoms. Crazy right?! Not everyone has the same telltale signs. Some people are what is known as "Silent Celiac", meaning they show no noticeable symptoms (also known as asymptomatic) of the disease. This is why proper testing is very important. Self-diagnosing and assuming you're Celiac can be a dangerous road to follow. By not taking the proper steps for diagnosis, you are potentially putting yourself at risk. You know all those symptoms linked to Celiac? They can be signs of other conditions as well. Thus making diagnosis tricky and solidifying the need for accuracy. What if you aren't actually Celiac, but have a health issue only masked by the gluten-free diet? You won't get the treatment you need and you will wonder why you're still sick or what's been "glutening" you. You're also less likely to adhere to the gluten-free lifestyle without having been correctly tested.
The Genetic Link
Celiac is genetically inherited, but not everyone with the gene will develop the disease. Providing genetic markers are present, there is a 1 in 10 risk of a first-degree (parent, child, sibling) relative developing Celiac disease. Complications
Unlike wheat products, most gluten-free items are not fortified.This results in vitamin deficiency for many with Celiac. It's important to ensure you are getting sufficient iron, calcium, Vitamin D, B6, B12, zinc and folate.Untreated, Celiac can lead to a whole slew of other autoimmune disorders, including MS, Diabetes, Osteoporosis, neurological conditions, pancreatic problems and gastrointestinal cancers.
Etiquette And Support
Let's talk etiquette and what falls under the please don't even category
"Don't be dramatic"
"Just a little won't hurt"
"If you take xyz you can eat gluten again"
The Canadian Celiac Association has teamed up with the Ottawa Senators to host a Celiac Awareness night
When:
Saturday, March 4th 2017
Where:
The Canadian Tire Centre
1000 Palladium Drive Ottawa,
Ontario K2V 1A5
How to purchase tickets:
Please visit this page to ensure that part of your ticket price will be donated to the CCA.
You NEED to use the promo code CELIAC when you complete checkout.
Not a hockey fan, but know someone who is? Senators tickets make a great Christmas or birthday gift! Plus you will also be helping fellow Celiac's - A portion of ticket proceeds will support important awareness, research, and restaurant training programs. All brought to you by the CCA.
For more information, kindly email cca.communications@celiac.ca with your inquiry.
Gluten-Free Standards
In Canada, a gluten-free manufacturer is expected to ensure that no gluten containing grains are present as an ingredient and that all ingredients used in the manufacture of a gluten-free product are indeed gluten-free and have not been cross contaminated in any way. Meaning gluten-free equals gluten-free. Not maybe, or almost, but entirely gluten-free.
What Can You Report?
- Foods containing gluten, being sold as gluten-free
- An adverse reaction you've had following the consumption of gluten-free food
- Restaurants/bakeries which market gluten containing items as gluten-free
- Food falsely advertised in print as gluten-free
How To Report Your Concerns
What Will Happen
You will be asked for
- Brand Name Of Product
- Size, Universal Product Code (UPC), Best Before Date
- Name and Address Of The Store where product Was Purchased At
- Purchase Date(s)
- Home Address (ensures your inquiry reaches the correct CFIA regional office)
- Daytime Phone Number so an inspector can reach you
You're Making A Difference
Speaking up and voicing your concerns is priceless. I cannot stress enough how important this is. Every complaint is taken seriously and thoroughly investigated.
Thanks to our help, the CFIA is able to:
- Provide Allergen Safety Alerts
- Prevent Companies From Engaging In Misleading Advertising
- Notify Manufactures About Allergen Protocol
Did you know that you can sign up for food recall warnings via email? There's also a handy web application which you can download free of charge, to stay up to date as well.
Although 2016 marks the event's fifth year, it will be my first time attending and I am super excited!
This event is sort of like a farmers market meets a pop-up shop. It brings together the gluten-free community for a great cause. Plus, you will have the opportunity to discover local vendors, sample goodies and listen to some amazing guest speakers.
I had the pleasure of interviewing the founder of Gluten Free Garage, RonniLyn Pustil. See below to find out how the event got its start, what you can expect to find, and more!
Interview
When
Where
Ticket info
WHAT is Celiac Disease?
- Celiac Disease is an autoimmune disorder where the villi of the small intestine become damaged by consuming gluten (a protein found in wheat, barley and rye)
- When a Celiac consumes gluten, the body reacts by attacking itself because it views gluten as the enemy
- Untreated, Celiac can cause anemia, malnutrition and increase the risk for other autoimmune diseases as well as some Cancers
- Some people with Celiac also suffer from Dermatitis herpetiformis (DH) which is a condition where the skin breaks out in painful rashes and blisters
- Celiac is genetic, meaning it can be passed down in families
- There is no known trigger, but those with the Celiac gene can develop the disease at any point in their life
- Once the disease manifests, there is no "off" button and a strict gluten free diet is important
WHO should be tested
- 1st-degree relatives of someone with Celiac such as a sibling, child or parent
- Those with unexplained infertility
- People with Down Syndrome, Turner Syndrome, Osteoporosis or Type 1 Diabetes
- If you have unexplained and chronic GI issues or have iron, B12 or folate deficiencies
WHY accurate testing is important
- With an accurate Celiac diagnosis, you are able to start a gluten free diet without doubt and you will have a better chance adhering to it
- If you have a negative blood test and symptoms are still present, further testing needs to be explored as an IgA deficiency can cause a false negative blood test
- Ruling out Celiac is just as important as confirming it. It enables you and your physician to further explore your symptoms and hopefully pinpoint the cause
HOW to be tested properly
- Remain on a normal gluten-containing diet (cutting back gluten will sku test results as well)
- Have your physician run a blood test to measure levels of certain antibodies - anti-tissue transglutaminase (tTG) anti-endomysium (EMA) and the anti-deamidated gliadin peptides (DGP)
- While a positive antibody test is able to suspect Celiac Disease, it is not conclusive (false positives can happen for various reasons) and further testing needs to be explored. This is where a biopsy comes into play as it allows Doctor's to check for damage to the lining of the small intestine
- Feeling better when gluten is avoided does not necessarily mean you have Celiac Disease. Irritable Bowels Syndrome (IBS), Celiac, Chronic Fatigue and various other autoimmune disorders are easily confused for one another
- If you are already adhering to a gluten free diet, you will need to undergo a gluten challenge to ensure accurate test results. This means you will need to consume 10 grams of gluten (4-5 slices of wheat bread) daily for up to 8 weeks. If this is not an option for you, there is genetic testing available. It won't diagnose you as Celiac, but it can rule it out if you do not carry the gene.
Celiac is the only disease that I can think of, where the people who are diagnosed don't even really understand it, let alone the Doctor's diagnosing it. We are sort of left to figure it out on our own, resulting in widespread misconceptions, wrong choices, inaccurate media coverage and best of all, the pain of accidental Glutening.
Uneducated Doctors :
If the front line is not in order, how can we expect those who have Celiac Disease to fully understand their condition? Most family Doctors have minimal knowledge about Celiac. Many of them neglect to do the proper testing and suggest that their patients try a Gluten Free diet to see how it makes them feel. In the long run, they are only adding to the misconceptions. Due to the lax in proper diagnosis, some are just assuming that they have Celiac, when in fact they don't. Others face numerous hurdles in getting an accurate diagnosis.
Another issue is with the lack of Celiac Disease specialists. People who live near a facility such as the Chicago Center for Celiac Disease research luck out. But those of us who are nowhere near a research facility, often get put on the back burner unless we fiercely advocate for proper testing and the answers to go along with it.
Not enough awareness: Celiac Disease awareness
Resources are also limited. The support and information available to those who are newly diagnosed varies substantially from City to Province to Country. Celiac is a confusing and overwhelming disease to be diagnosed with. Many people are told they have the disease and then sent on their way with no formal education about it.
Fear mongers :
There is a never ending flood of people with personal agendas. Weather they are out to make money, or to spread misinformation in hopes of roping people into their way on thinking (anti GMO, No Grains ect.) there are many who use Celiac as a platform to preach non related issues.
Greed:
This one touches all facets of Celiac Disease. Gluten Free food does not need to be as overpriced as it is. Period. We have come a long way and it is clearly a highly profitable market. But we are still gouged at the grocery store. Why? Because we have no choice, we are chained to the medical need for Gluten Free.
Big companies want to sell us books on how to live and eat Gluten Free. Many individuals have started websites to offer "helpful" information to those with Celiac Disease, but unfortunately you have to pay a fee to reap the so called benefits. Also, the information which is being sold, is widely available for FREE.
Scams and the people who buy into them:
I'm not even going to list the various companies that make this list,but I will tell you what to be vigilant against. There are MANY magic pills out there, offering a way to prevent damage after eating Gluten. Some even offer a downright cure. These are SCAMS!!! First of all, if and when a cure or remedy becomes available, it will be international news. You will hear about it from those who research Celiac Disease as well as awareness organizations such as the National Foundation For Celiac Awareness, Canadian Celiac Association and Coeliac UK . Also, after a medical breakthrough, it will be years before any type of medication reaches the market. I can guarantee you won't be able to obtain it without a proper prescription either.
Media : Can we not get some legitimate air time? Everyone from local news stations to Dr Oz has something to say about Gluten Free. The problem is that the rare time that they mention Celiac Disease, they do so in passing, like it's not the real issue. I tend to cringe when I see a news report about "Gluten Free". The newscasters never seem to educate themselves about what they are discussing and the so called specialist is usually someone who has no real background or education in Celiac Disease. Do we discuss MS or Parkinson's with a Podiatrist? No. Contrary to what one may think, not all Doctors are created equal. This is why they specialize in specific areas of health.
The question I am left with is, how can WE as a Celiac public, band together and create the necessary and accurate awareness that is vacant from our communities?