BBQ And Memorial Day Gluten Free Tips

Many of us will be packing up our stuff and traveling to visit family and friends.  This is just the start of a busy holiday and BBQ season.  While away it can be difficult to keep from getting "glutened". 
When going to parties there could be 20 to 50 people, food all over and only 1 or 2 that need to be gluten free.  There are tricks and tips to help you prepare and stay safe over the coming season.

1.  If staying at a relatives house, be sure to label your foods and put on the same shelf in refrigerator. Depending on your needs and how long you will be there, get new butter, dressings and whatever gluten free items you need. 

Gluten Free Lunch And Snack Strategies

Going gluten free is a challenge.  You need to plan your meals and try different products to meet your needs.  As I have said before, breakfast and lunch are the biggest challenges. 

Lunch strategies-  For sandwiches try different gluten free breads, or use corn tortillas instead of bread.
Salads- To make a salad more filling add cold quinoa, chic peas, nuts, egg, canned tuna or salmon, cold cuts, tofu or apples.
Soups-  If you make a big pot of soup, it can provide a number of lunches.  You can always add potatoes, cooked rice or beans to make your soup more filling.
Roasted vegetables-  Think cauliflower, broccoli, onions, carrots, and root vegetables.  For carbohydrates add a potato or rice.  For protein add some cheese. 

Snack strategies- Quick grab snacks-  Nuts, seeds, cheese, fruit, yogurt, hummus with vegetables.
Always pack a snack with you, a protein gluten free bar, sandwich, some gluten free muffin or cookies.  You never know where you will be and if there will be food you can eat.  Eating gluten free can be easy and second nature, it just takes some patience, planning and time.

Gluten Free Breakfast Strategies

Becoming gluten free is an eye awaking moment, all that you use to eat and now you need to find alternatives.  Being lactose intolerant is easy, just switch to an dairy free milk, there are many to choose from.  However being gluten free is a bit more of a challenge, sure you can eat potatoes, rice and corn cereals , but eventually you will get bored.  With time and education you will see just how varied your diet can be, leading to a happier and healthier lifestyle.  It may take some work in the kitchen, but in the end it will be worth it.

The biggest challenge to many that have to go gluten free is breakfast, lunch and snacks.  Dinner is easy,  meat, chicken, potatoes, vegetables all gluten free. 

Breakfast Strategies- Eggs and quick Breads-  you can use quick gluten free bread, like cornbread or any gluten free loaf.
You can use gluten free oatmeal, add fruit, milk and a sweetener.  You can make a protein shake with yogurt and soy or almond milk if lactose intolerant.  Try some peanut butter on gluten free bread or gluten free roll.  There are also many breakfast bars that you can have to replace a meal, try different ones till you find one you like.

Being gluten free, having to eat gluten free takes some planning and time in the kitchen.  It means you need to always prepare and know what the plans are to make sure your foods are available.  Tomorrow I will go over some lunch and snack strategies. 

:)

New Label Laws

Finally new label laws to help us all make informed decisions about the food we eat.  The look remains the same with changes in type size for Calories, Servings per container, and Serving size.
-Manufacturers must declare the actual amount, in addition the percent Daily Value of vitamin D, calcium, iron and potassium. 
-The foot note is changing to better explain what percent of Daily Value means. 
-Added sugars in grams will be included on the label.
- Still required is Total Fat, Trans Fat and Saturated Fat, however Calories from fat will be removed.
-There will be updates in nutrients like sodium, fiber and vitamin D.
-Serving sizes must be based on amount of food and drinks that people are actually eating, not what they should be eating.
Just some of the positive changes made to the label, hoping to help consumers make better choices.

Lets Talk Quinoa

Although it is treated like a grain in recipes, quinoa is actually a seed and naturally gluten free.  Quinoa cooks in less than 30minutes, making it the perfect weeknight staple.  It's a perfect compliment for chicken and vegetables.  One cup of cooked quinoa has 8 grams of protein and 5 grams of fiber making it what we call a super food. There are many different types flavors of quinoa be sure to check all labels for gluten free.

Healthy Gluten Free Snack Ideas

Most of us like to have a snack or two a day, whether its mid morning, mid afternoon or right before bed.  It is important to try and pick a healthy snack, packed with nutrients and protein.  I will list some hoping you can plan ahead of time to pack your snack and make the right choices. 

1.  Low fat Greek yogurt                                                                             
2.  A piece of fruit                                                                                        
3.  Veggies with hummus                                                                             
4.  Whole grain gluten free toast with almond butter or peanut butter        
5.  A few almonds                                                                                      
6.  Small sweet potato                                                                                  
7.  Tuna with a few gluten free crackers                                                      
8.  Celery with peanut butter                                                                        
9.  Part skim string cheese
10. Air popped popcorn

Healthy Meal Ideas

Here is a list of some healthy meals and snacks. 

Breakfast- Gluten free whole wheat toast, whole grain gluten free cereal, peanut or almond butter, greek yogurt, bananas, mango, cherries, grapes, eggs, low fat cheese
Lunch-  Salad with grilled chicken or turkey, fruit salad, veggie wrap on corn tortilla, tuna or egg salad on gluten free bread or roll, luna bar
Snack-  Nuts, fruit, popcorn, yogurt, celery with peanut butter, cheese with gluten free crackers
Dinner-  Lean cut of beef, salmon, grilled chicken, black beans, quinoa, sweet potatoe, vegetables
Dessert-  Fruit, greek yogurt, frozen bananas, dark chocolate, protein shake, oatmeal
Drinks- water, almond or soy milk, milk, green tea and more water
Try to stay away from fast food, fried foods, frozen dinners, soda and too many baked goods.

Reasons to Exercise

Today I will go over some great reasons to exercise.  It is not Celiac related, but overall health related.  Everyone should do some form of exercise for their heart and health.  I hope to be the reason someone joins a gym or goes for a walk.  I am a big exercise advocate and can honestly say it does a body good.

1.  Lifts your mood
2.  Keeps your brain fit 
3. Keeps your body fit
4.  Boosts self esteem
 5.  Boosts your immune system 
6.  Reduces stress

If Not Celiac A Gluten Free Diet May Not Be Good

We all know that gluten free diets have become the fad and norm for many that do not have Celiac disease.  Many stars claiming it has help them feel and look better.  However, eliminating gluten from your diet many be harmful.

A recent study from Columbia University Medical Center said that gluten free products contain higher amounts of fat and sugar and lack many nutrients and vitamins.  In specific iron, folate, and B vitamins.  There is no data stating gluten free diets are healthier to people without Celiac disease.

It seems that relying on a gluten free diet can increase your risk of obesity, diabetes and insulin resistance.  With more and more gluten free products on the market it makes it easier to follow gluten free, just remember everything in moderation unless you have the disease.

Questions To Ask When Dining Out

The dining out questions on how  to avoid gluten when eating out.  These are questions to ask to make sure if you don't know, to avoid gluten.  If you know these answers you don't need to ask.  There are many places where gluten hides.  Depending on your sensitivity, will determine the questions you need to ask. 

1.  If ordering a salad, are there croutons or any types of noodles on the salad.
2.  Does the salad dressing have gluten.  If not sure use oil and vinegar. 
3.  If ordering soup, is there barley or flour in it.
4.  Do they dust the food with flour before frying it.
5.  The big question, are the fries, fried in the same oil as the breaded foods.  Usually this is a yes.  This puzzled me the most, most places only have 1 fryer.  This leads to cross contamination.
6.  Always look at the sides your meal comes with, only real safe one is a baked potato.
7.  Do they use separate pots and pans for gluten free pasta and rice.
8.  Is there a separate prep spot for gluten free foods.
These are just some of the questions to think about, before dining out. 

Dining Out With A Few Simple Steps

So much has been blogged about dining out, yet it all comes down to a few simple steps.  I will list simple ways to help dining out easy. 

1.  You must first understand the gluten free diet.  You need to know the grains to avoid, where gluten hides, and how to avoid cross contamination.

2.  Choose a restaurant that has gluten free options.  You need to call ahead, see what options are available, some are naturally gluten free, such as meat and chicken and vegetables.  You should also check to see if they have a gluten free menu.  Make sure the foods you order are fried separate to avoid cross contamination.

6 Facts About The Celiac Disease Gene

Today I will go over a few facts about the gene that causes Celiac disease.  The more you know the better off you are.  You need to have the gene in order to get Celiac.  So here are 5 facts you may not have known.

1.  Celiac disease is a genetic disease.  So, if you have the disease, you either have the HLA-DQ2 or HLA-DQ8 gene.  If you do it means it was passed down to you by a parent.  This also means you can pass it onto your kids too.

2.  95% of people with Celiac disease have the HLA-DQ2 gene.

3.  5% of people with Celiac disease have the HLA-DQ8 gene.

4.  If you test positive for the gene, this does not mean you will develop the disease, it means you are at risk of developing it.  If you test positive for the gene, see  you doctor regularly and keep an eye out for symptoms of the disease.

5.  A genetic test can rule out Celiac disease. 

6.  A diagnosis must be made with an endoscopy. 

10 Best Cities Around The World Gluten Free Day 2 Of 2

This is day 2 of 2 best gluten free Cities.

6.  New York City-  This is the city where you can find about anything  you want.  Just about anything goes in this fast paced place.  Whether your gluten free, carb free or sugar free, you will feel right at home in the Big Apple.  You can get anything from gluten free bagels to pizza.  Plus in New York you will find the latest trends too, in eating and fashion. 

7.  Rome, Italy-  Funny to say the land of bread, pasta and pizza could be good for gluten free.  The Italians welcome the gluten free and intolerant with open arms.  Most eateries have been accommodating gluten free before it was big in US.

10 Best Cities Around The World Gluten Free Day 1 OF 2

Today I will list the ten best cities to eat gluten free.  They are from around the world.

1.  Cape Town-  South Africa is so diverse and boasts a wide variety of gluten free cuisine. Their diet is centered around meat with vegetables and fruit, so basically gluten free.  It also specializes in seafood. 

2.  Cochin, India-  Most of South Indian cuisine is gluten free by default, because their food is often rice and fish.  They also eat appam, which is a pancake made from rice flour and coconut milk.

Day 3 Of 3 Gluten Free Flours

Last day of gluten free flours, their names and uses.

1.  Nut Flour-  Pick any nut and grind it into fine powder.  That is what nut flours are.They are dense and high in protein, cannot be substituted in equal amounts of flour.They can be used to replace a portion for protein and taste, however tend to be pricey.

2.  Potato Starch Flour-  This is made from ground potatoes, a fine white powder of a flour.  It is used in cakes and baked goods. 

Day 2 Of 3 Gluten Free Flours

Today I will go over some of the different types of gluten free flour and
their uses.  Be sure to check the labels of any flours to make sure
they say gluten free.
Different types of gluten free flours
1.  Amaranth Flour- This is a protein rich flour from the seeds of the
amaranth plant.

Celiac Awareness Month- Gluten Free Flours Day 1 OF 3

I will spend this  month of May educating and spreading awareness of Celiac
disease. There will be daily tips and information on this disease.
Today I will go over a few different flour options. 

Working with gluten free flour in baking is not as easy as swapping an equal
amount of a gluten free flour with regular flour.  Some flours provide
protein, some texture, and some taste.  It can be tricky to come up with
the perfect mixture.  With everyone jumping on the gluten free wagon
there are some premixed flour blends now available making baking
a bit easier. 
Flours to avoid- Bulgur, durum, einkorn, semolina, spelt, triticale and
kamut.  These are all a form of wheat.
Oats may be ok, but is grown next to wheat, my suggestion is to look
for gluten free oats.  There are many gluten free flours to chose from.
I will go over them, over the next few days.

Gluten Free Food Labeling Day 2 Of 2

Understanding Gluten Free Labeling and how the FDA defines it.
FDA defined the terms "gluten free", "no gluten"' and "without gluten"
listed on food products.  Foods that contain these labels have to
meet the requirements of the gluten free regulation.  Foods bearing
a gluten free claim must, contain less than 20- parts per million of gluten.
This level is the lowest that can be reliabley detected in foods. A food
 that is labeled as gluten free but fails to meet this requirement
is subject to regulatory action by the FDA.

The FDA's regulation applies to all foods and beverages except, meat
poultry, and certain egg products.  It also excludes most alcoholic
beverages.

The FDA also encourages the resturant industry to ensure its use of the
gluten free label is consistent with the federal regulations.
www.fda.gov

Gluten Free Food Labeling Day 1 Of 2

May is Celiac awareness month.  There is an estimated 3 million
Americans who suffer from this disease.  Celiac is an autoimmune
disorder that damages the small intestine.  It is triggered by
ingesting a protein called gluten, found in wheat, rye and barley.
For those who suffer with this disease, identifying gluten free
food is critical.

In August of 2013, the FDA issued a regulation that standardized
what is gluten free and who can put it on their label.
This new regulation ensures that gluten free food products
are consistent and reliable.

May Is Celiac Awareness Month