Resources – Page 5 – Gluten Intolerance Group of Northeast Ohio

Gluten Free 101

Gluten Free 101
NEOCN-Northeast Ohio Celiac Network
www.neohioceliac.com
Suggestions for the Newly Diagnosed
by Laurie Sammon

First step:
Make an appointment with a dietitian who specializes in the GF diet after receiving a diagnosis.
• Your dietitian will start you out on good footing. We have 2 dietitians who both have celiac disease and practice the GF diet. Trisha Lyons RD LD (216-778-7835). Brenda Shapiro RD LD (440-785-1564).

• The Internet is a wonderful resource but can be filled with outdated or conflicting information. You may get discouraged tackling it on your own. Stick with reputable sites from national celiac organizations.
Second step:
Scout out celiac support groups.
• Learn their websites, ask to join, or get added to their email list so you become connected. Most are free & meetings are open to all. Many groups now focus on new info and positive solutions instead of encouraging detail discussion of personal problems. Give them a try. They may have fun dining events, free GF samples, restaurant feedback, or activities for kids.

• There are 2 groups in Cleveland, and one each in: Akron, Canton, Mansfield, Ashland, Bellevue, Dunlap, Newark, Conneaut, Dayton, Cincinnati & Toledo. There is also a large one in Columbus that hosts a full day conference every October/November. Contact us at www.neohioceliac.com . Sign up is free.
Third step:
Try to “wrap your head around” your diagnosis. Consider changing your viewpoint.
• You received a diagnosis. The problem has been identified. Good health is now possible, and you may be astounded how well you feel within a relatively short amount of time. Tell yourself from now on, you will choose good health instead of focusing on what you can’t have. You will find food you love in time.

• In the past perhaps you’ve received medication or therapy for an ailment, and in the short run, you’ve been helped. Celiac disease is life-long. You will be making 3-5 daily meal or snack decisions. Make these decisions because you want your good health.

• The good news is that the treatment isn’t like chemotherapy or surgery that is physically painful. The medication (food is your medication) isn’t so expensive that you have to take out a second mortgage. But when it comes to food, you will have to change your habits and pay more.

• Since food has a social component, (i.e. we celebrate with it) you may have to shift your view point. You should look forward to enjoying friends and family first, and put enjoying party food second, unless you can safely participate. And should you bring a GF item to share, you may make some converts or surprise others who may not know it is GF! Learn about restaurants where you can safely dine, and steer your friends to those locations when choosing where to meet.
Fourth Step:
Be prepared to travel out of your neighborhood to get variety.
• We all like to grocery shop at our neighborhood store. But depending on where you live, you may have to make trips occasionally to different grocery stores to get the variety/quality of GF food you love. For some, after diagnosis will be the first time they have stepped into a specialty grocery store.

• Celiac Disease Conferences often offer vendor fairs. Free samples allow you to taste before you purchase. Grocery stores have gluten free samplings or fairs to draw in customers, especially in fall and spring. Neighborhood GF expos are sprouting, Keep informed and stop by. Discounts or coupons may be included.

• Incorporate GF shopping into your vacation/travel plans. Members often will take a day trip when they hear of a fabulous GF menu, bakery or location with wonderful variety.

• If you can’t travel, consider shopping online. Many items are offered on Amazon or directly from the GF vendor. Shipping cost is a consideration, but so is gas cost if you travel.

Ask The Dietitian: Overwhelmed Parents

Question: Our 11 year old daughter was just diagnosed with celiac disease. We are feeling overwhelmed and want to make sure we are doing right by her. We live on the west side of Cleveland. Any advice on diet or other helpful information will be greatly appreciated.

Answer: Hello John & Jenn. Your daughter’s diagnosis & treatment (diet) are understandably overwhelming. I am confident you will find it all to be less overwhelming with each passing week/month. Here are a few tips to help you with the process:

1. You’ve started at the right place! Our website is packed with invaluable and reliable information and resources about all things gluten-free. Under the Learn: Celiac and GF tab, you will find information about our local group for kids, school lunches, and resources for both parents and kids. Also, keep an eye out for local events which can be a great place to learn, sample products, and meet other parents of children with CD.

2. Please set up an appointment with a registered dietitian who understands celiac disease and the gluten-free diet. She will provide information about label reading, cross contamination, school & social challenges, inherent deficiencies of a GF diet, simple recipe modification, etc.

3. There are some inherent nutrient deficiencies when switching over to GF, including fiber, certain B vitamins, and iron. There can be excesses, as well. It is important to be aware of these in effort to best maintain balance and good nutrition in her diet.

4. Be careful about the resources and websites you use. It is prudent to stick with national CD organizations and CD centers around the country until you’re able decipher reliable and accurate information from unscientific, fear-based opinion.

Wishing you and your daughter much success as you adjust to this new yet manageable challenge.

Holiday Social Dining- Gluten Free

Holiday Meals at Home.

Consider hosting the event yourself. Yes it will be work, but you can control what and how food is served. Believe it or not, most entrées, potato/rice side dishes & veggies, are naturally gluten free or translate into gluten free with minor adjustments. Accept gluten dishes that guests wish to bring, keeping them separated from the GF fare.

Need ideas about what to serve? Honey Baked ham/turkey are gluten free holiday standards that are no fuss and feed a crowd. There are new GF cookbooks—The Lagasse Girls- The GF Table and America’s Test Kitchen: How Can It Be Gluten Free—many others are available at your library. Delight Magazine or Simply Gluten Free Magazine have recipes (some online) as well as your favorite GF blogs like www.glutenfreegirl.com or http://glutenfreegoddess.blogspot.com/

Don’t remove traditional foods from consideration. Try to modify recipes that only may need a little tweaking. Family may be much more accepting.

If you want “from scratch” GF baked goods, choose brownies or cookies which are easier. Or there are many good baking mixes out that fool the gluten guests— (these come to mind but you may have your own favorites) 123 GlutenFree Pan Bars (make a cream cheese frosting –delish!) or 123 GlutenFree Poundcake (makes 2 to feed a crowd, add berries or chocolate sauce). Check their website for availability. Or just support one of our local gluten free bakeries that count on your business. They are listed on our Grocery/Bakery page.

Holiday Meals at Someone’s Home

If you are invited for dinner at someone’s home, and you aren’t comfortable enough to ask questions about the food, bring a casserole dish (with protein). Often times, hostesses are grateful that you offer. Bring up the offer as soon as you receive the invitation to allow the cook time to understand and accept your needs–they may then think about your concerns as they grocery shop.

If you are comfortable asking questions, consider these pitfalls, then check with the cook if you think these may apply:

First, start by thanking the cook for caring about you enough to let you share your concerns!
Concentrate on the entrée. Without going into a major explanation, simply say you have to avoid flour/wheat that may be hidden in marinades & gravy. If you determine the entrée is safe, you can always volunteer to bring a side dish or dessert to round out your meal. Most hostesses appreciate offers.
If you have a microwave divided dish, bring your own full meal, matching the hosts menu if you don’t want to be different. A minute or two in the microwave, and you are good to go!

Entrée pitfalls:

Cooking Bags are great ways to cook big roasts or turkeys, but flour is required to prevent bag from exploding, so ask if you think they may have used this to prepare the entrée.
If a cream sauce/gravy is planned, suggest cornstarch to thicken or GF condensed cream soups (like Pacific Naturals or Progresso) can substitute for Campbell soups
If entrée is breaded, ask if a piece could be made without bread crumbs on a separate piece of foil. (Foil is wonderful to separate meat and readily available.)

Holiday Buffets

Consider being the first in line at the buffet so you can prevent serving spoons from being cross contaminated. You can let your hostess know if this is your plan.
Again, take a GF casserole with a protein. This way you know you can have a safe main course.
If you are comfortable with the host/hostess, offer to come early to help with prep. That way you can see how things are prepared or will be served.
If the event is catered, ask your host/hostess for the caterer’s name and offer to call the caterer yourself. They often have gluten free options, and you will free up the host as well as feel more in control if you call.

Let’s face it. The holidays are not all about the food. They are about enjoying family and friends. Try not to let your diet come between you and them. If in doubt, be proactive and do what you can to take care of your needs. Who wants to be sick?

How do you handle the holidays? Let us know by adding a comment!