A Directory to a Gluten Free Lifestyle
by Thelma T. Stapleton
Seeing that the smallest trace of gluten is adverse, it is essential that your diet be gluten free. The good news is that there are numerous delicious gluten free recipes and foods available. Be creative in planning weekly menus and use shopping lists to make things easier.
Gluten free menu ideas:
Breakfast: Cream of rice cereal with seeds or nuts; cheese and vegetable omelet with fried potatoes; cottage cheese with cinnamon and apples; turkey bacon and eggs.
Lunch and Dinner: Loaded baked potatoes; salad with toasted almonds and meats; stir-fry with fish, vegetables and brown rice; beef or turkey chili, veggie sticks and corn chips; chicken or beef kabobs.
Snacks: Rice crackers with cheese or peanut butter; corn chip nachos with salsa; celery sticks with cream cheese; pudding; yogurt; ice cream; string cheese; popcorn; baked apple.
It is very important to securely read each food label. If you are unsure about the ingredients, check with the manufacturer. Sometimes ingredients change, so labels must be checked every time. Much if the allergy statement on the label does not list wheat, read the rest of the ingredients for other grains that have gluten. Grains that must be shunned are any types of barley; bran; bulgur; couscous; durum; einkorn; emmer; farina; faro; graham flour; kamut; matzo; orzo; panko; rye; seitan; semolina; spelt; triticale; udon and wheat.
Non-food items can also contain gluten. Check the labels or talk to the manufacturer for resolution. These items include communion wafers, medicines and vitamins. Lipsticks, mouthwashes, toothpastes and other products that contain gluten can be accidentally swallowed. Playdough will not be absorbed into the skin, but wash your hands so the gluten protein is not passed on when eating.
Ward off contaminating your gluten free food by purchasing separate condiments to keep bread crumbs out of shared containers. Use several toasters or a toaster oven that can be cleaned or lined with tinfoil. Keep counters, cutting boards, utensils and pans free of particles containing gluten.
Living with celiac disease does not mean you can not enjoy eating out. Some restaurants even have gluten free menus. Call the chef or manager and let them know you cannot eat anything containing wheat, barley or rye. Be vigilant about the food you receive, since a salad may have a bread-stick in it, omelets may contain gluten ingredients, french fries may be fried in the same container as breaded items, burgers and buns may be cooked together. Ask completely how your food will be prepared. You could also bring your own crackers or bread.
Akin to a survey from the Celiac Sprue Association, over 50% of their members also had other food allergies. If you experience intestinal unpleasantness while gluten free, consult with your doctor to determine which foods are causing problems.
It helps to talk to others who are going through the same thing. There may be a nearby celiac disease support group that you can attend. Recurrently counseling is auxiliary to help with the emotional impact caused by such life-style changes.
There is a wealth of knowledge on the internet and in books, including gluten free cookbooks. In time, managing celiac disease will seem like second nature to you. Look at it as an adventure in taking control of your life to feel better and become healthier than ever before.
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