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GLUTEN FREE KIDS AND FAMILIES
Hi all! I am writing this "blog" to share with families all I have learned recently about gluten free and casein free eating! My daughter was diagnosed with Celiac Disease, and we have had to learn everything there is to know about "gluten free" living since then. There is SO much out there on gluten free and SO many foods now, but is still EXTREMELY overwhelming. I wanted to write down some of our experiences, stores, favorite foods, web sites and books that have helped my family.
Why Gluten Free? Celiac vs Gluten Intolerance vs Allergy
There are many reasons to go "gluten free" and please discuss them with your health care provider. People with Celiac Disease have an autoimmune condition where their body sees gluten (wheat) as a toxin to the intestines, and after exposure to wheat, will actually attack itself. It is lifelong and forever. Celiac Disease is diagnosed with laboratory tests for these autoantibodies, but can be false negative or positive, so this diagnosis is always confirmed by a procedure called an endoscopy, which a gastroenterologist specialist will perform. Some people don't test positive for Celiac but have a "gluten intolerance", where they feel better or have certain specific symptoms go away when they remove gluten from the diet. Others have a wheat allergy, where your allergy immunoglobulin E is abnormally high to wheat. And then there are some people that it may be helpful to try a gluten free, or gluten free casein free diet - for example, children with suspected autism, learning problems, develolpmental delays.
How to do it?
Whatever the reason, getting rid of gluten is not as easy as just saying "no bread". Gluten is a stabilizer and thickener found in many things - salad dressings, soy sauce, medicines (MELATONIN), pasta/cereal/bread, certain preservatives, candy, playdough, etc. You need to educate yourself on what is gluten, and what it is in, and then read every label and know every ingredient of EVERYTHING! I will list some good books and web sites below, but just know that gluten is in so many things that you just need to start thinking of everything you eat, drink, take as medicine, and even touch (playdough, envelope stickers). There are some people that are not as sensitive, and many who are extremely sensitive, so it depends on the person.
What to avoid:
Avoid all food that contain wheat, barley, oats and rye. This includes many additives that manufacturers add to foods that come from wheat. Major foods that obviously contain gluten are bread, muffins, cakes, cookies, crackers, pasta, cereal and other foods made with flour.
What is safe: rice, corn, potato, buckwheat, quinoa
Hidden sources: stuff you wouldn't think of.....
broths, dressings, soy sauce, BBQ sauce, soups, deli meats, croutons, bread crumbs or breaded meats, ground spices, artificial colors, natural flavors, artificial flavors, modified food starch......
For complete list, go to "www.celiac.com" "safe and forbidden ingredients and additives".
Cross contamination:
Make sure surfaces, toasters, utensils, pots, colanders, etc. used to prepare foods are cleaned often and do not contain crumbs from wheat containing foods.
Kitchen:
Pots and pans - I bought new pots and baking sheets and colander and toaster and utensils - expensive but worth it. We have separate area in the kitchen for GF stuff. Separate pantry - we have half our pantry is GF, the other is not - easier for everyone! We even bought new thermos' for school lunches.
MISC stuff-
Check cosmetics, chapstick/lip gloss, playdough, paper mache, toothpaste, mouthwash, stamps, envelope adhesives (never safe), medicines, vitamins or nutritional supplements to be sure are GF.
Websites
"www.celiac.com"
"www.celiac.org"
"www.csaceliacs.org"
"www.glutenfree.com"
"www.glutensolutions.com"
"www.glutenfreegrocery.com"
"www.glutino.com"
"www.kinnikkinnicik.com"
"www.gfcfdiet.com"
"www.glutenfreepantry.com"
"www.thefreedombakery.com"
Books and Magazines
Living Without Magazine
Kids with Celiac Disease: A Family Guide to Raising Happy, Healthy GF Children, by Danna Korn
The GF Kid: A Celiac Survival Guide for Kids (my daughter loved this!)
The Gluten Free Bible
Special Diets for Special Kids, by Lisa Lewis
Cookbooks
The Gluten-Free Almond Flour Cookbook, by Elana Amsterdam (has great recipes with almond flour - which is higher protein, high in fiber and high in omegas - and agave nectar, which is lower carb and lower glycemic index - better blood sugar control). You can buy almond flour on line at www.honeyville.com
"Shop Honeyville"
Shopping
Whole Foods - has GF tours of the store, ask!
Trader Joe's
David's Natural Market, Gambrills (great selection of frozen GF foods and baked stuff)
MOM's Organic Market, Bowie
Freedom Bakery, Severna Park
Giant / Safeway / Shoppers
Wegmans - new store in Lanham, great GF stuff and well labelled!
MEDICINES
Always check! "www.glutenfreedrugs.com"
Children's Tyelnol and Motrin are usually GF
All Claritin is GF
Vitamins - Twin Lab, Nature Made, One a Day, Vitamin Shoppe, usually GF
Some Centrum Jr are not - need to check
Calcium - Adora chocolate from vitamin shoppe is GF and yummy!
Vit D - Rainbow light 400 and 100 IU - delicious
Probiotics - Culturelle, iflor are GF
Melatonin - liquid - Source Naturals, available online or at whole foods stores
Cape Apothecary in Annapolis will make any Rx gluten free (can also request dye free, sugar free, etc).
****Meal Ideas****
BREAKFAST
BF smoothie - 1 cup almond milk or reg milk, 1/2 cup water, 1/2 frozen organic berries, 1/2 frozen banana, 1 scoop Jay Robb protein powder, 2 tsp Barleans omega swirl, 1 scoop kids amazing grass (or 1/2 scoop regular amazing grass). great source of protein, omegas, fruit and vegs and phytonutrients!
BF burrito - brown rice or corn tortilla, scrambed egg, cheese and salsa (can use rice cheddar cheese if need casein free)
Eggs and almond flour biscuit (see almond flour cookbook) and fruit
Van's GF waffles with sausage or eggs for protein (use nitrate free sausage)
Pancakes - many mixes, i like Kinnickinnick best - plus protein (sausage or egg) If you are using almond flour for pancakes, this has enough protein.
French toast - make with FG bread - top with agave or pure maple syrup.
Cereal - many Chex varieites, EnviroKids are GF
Yogurt with GF granola
Rice cakes with peanut butter and honey
Almond flour biscuits or muffins (see almond flour cookbook)
Note - GF baked goods sold in stores are delicious but high in sugar and low in protein, use in moderation - better for dessert than as BF.
LUNCH
Soups GF - many
Salad - always check dressings - with protein
Leftovers! - we like turkey taco rice bowls and chicken stir fry leftovers a lot!
GF chix nuggets
GF deli meat on GF bread (many processed deli meats contain gluten - applegate is GF)
Annie Chung's sticky rice bowls
Lundberg Rice Express
Thai rice noodle bowls
GF burritos
SNACKS
fruit
veg's
hummus with veg's or on GF tortilla
smoothie with milk/yogurt/icecream, frozen fruit and nut butter
Cliff bar twisted fruit
corn chips and salsa
potato chips
popcorn
cracker jacks (special treat!)
GF pretzels with peanut butter
brown rice cakes
Glutino bread sticks
almond flour biscuit or muffin
choc chip cookies from almond flour cookbook (these are soOOOOOOO good!)
Lara Bar
Kind Bar
GF cookies
yogurt with GF granola
Natural Gelatin (whole foods has without artificial colors or flavors)
dried fruit (whole foods has many that are without sulfites)
trail mix
nuts - check labels, some with gluten in toppings
DINNER
grilled meats
grilled fish
stirfry
GF pasta
kabobs - chix, shrimp, meat
GF pizzas
GF pastas
burgers on GF buns
GF RESTAURANTS (always tell waiter you need GF and beware of cross contamination, even if they say it is GF......)
Austin Grill
Bakery - Freedom Bakery, Severna park
Bonefish
Caraba's
Chilis
Don Pablos
Irish Channel (in crofton - the chef there has celiac and great food)
Italian Market - has GF pizza
PF Changs (great takeout option)
Metro Diner
The Melting Pot
Red Robin
Outback Steakhouse
GENERAL NUTRITION ADVICE
*eat protein and fat at every meal to balance blood sugar
*eat smaller meals more often
*limit chemical additives - try to eat organic - avoid hormones,
antibiotics for meat - avoid sulfites, nitrites, artificial colors, artificial sweetneres, hydrogenated or partially hydrogenated fats, additives like BHT/MSG. All fake meats, fat free and junk foods contain chemicals!
*use as many fresh, unprocessed foods as possible
GF Playdough Recipe
1/2 cup rice flour
2 tsp cream of tartar
food coloring, if desired
1/2 cup cornstarch
1 cup water
1/2 cup salt
1 tsp cooking oil
Mix ingredients. Cook and stir on low heat for 3 min or until it forms a ball. Cool completely. Store in sealable plastic bag.
OUR FAVORITES
Pasta - Tinkyada or Scharr
Soup - Amy's
Frozen Pizza - Conte's
Tortillas - corn or brown rice
Pretzels - Glutino
Almond flour cookbook - choc chip cookies, choc chip scones, cakes, almond flour biscuits, pretty much anything from this cookbook..................
Hope this helps!
Rebecca Vickers (and with lots of help from my daughter, Elli, my GFF!) |
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