Entitled, “What You Need To Know About Celiac disease and the Gluten-Free Diet”, this video is presented by the Wm. K. Warren Medical Research Center for Celiac Disease at the University if California, San Diego.

Featuring one of the United State’s leading authorities Martin F. Kagnoff, M.D., Director, Medical Research Center for celiac disease at USCD., you are treated to an in-depth introduction to how Celiac Disease affects the body.

Gregory S. Harmon, M.D., Director, Adult Celiac Clinic, UCSD Periman Ambulatory Care Center, focuses on diagnosis and treatment.

Susan J. Algert, Ph.D., R.D. Nutritionist at the UCSD Department of Medicine, explores the area of using a gluten-free diet to keep the disease under control.

Presented towards the end of 2007, the video is about 1hr 25min in length. 

More information http://celiaccenter.ucsd.edu  Phone (858) 822-1022.

To you Health and Gluten-Freedom.
Cheers,
Sven

Since those early days, I have found out, that for many sufferers, this directive is a lot more involved than it first appears.

So, if you are one who is dealing with a very, gluten sensitive condition, or if you are caring for, shopping for, or preparing food for such a person, then these notes are for you.

One thing to understand is that Celiac disease is not an allergy, as such, it is an auto-immune reaction. Normally, the body’s immune function protects against bacteria, viruses, toxins etc. Anything, in fact, that it perceives as a foreign invader.

In the case of Celiac, it is gluten
that is perceived as a foreign invader.

Research is still being conducted to try to determine the levels at which its presence will trigger an immune response. Although the current standard varies, as mentioned in my earlier article The Place Of Oats In A Gluten Free Diet – Part 1, levels of around 20 ppm is considered a safe threshold.

With concentrations this small, it is easy to see why extreme precautions may need to be put in place for those who have high sensitivities.

Claiming Your Gluten Free Territory:
Gluten, by its very nature, is a very sticky substance (remember the flour and water glue you made as a child ?) so it is harder to clean off properly, particularly on certain surfaces. Here is a “Action List” of kitchen items that need your particular attention.

Step 1 – Consider Replacing These Kitchen Items:

1. Non-stick pans (they are easily scratched and even the tiny scratches are big enough to harbor gluten particles)

2. Baking Pans, cookie sheets, cast iron cookware are also on our “hit list” because these are harder to clean from baked-on gluten.

3. Wooden Utensils, bowls, trays etc. with their grooved, rough or porous surfaces, need to be replaced for the same reason.

4. Plastic cutlery, serving utensils, bowls and dishes – even though the modern plastic can have harder, smoother surfaces, scratches and cuts can easily create a resting place for gluten from other meals.

5. Pop-up toasters – in fact, virtually any toaster, is very difficult to clean properly if gluten breads have been toasted in it.

6. Colanders, strainers or anything with small holes and/or crevices, for the same reasons.

Step 2  – Remember To Wash Any Shared Pots and Pans Well
Generally speaking, uncoated Stainless Steel, pans and utensils are OK to share with gluten containing meals as stainless steel is one of the easiest surfaces to clean gluten from.

Having said that, though, thorough washing with soap and water is the key to successfully employing this idea. Remain diligent and attentive to the washing and rinsing process.

Step 3 – Organize and Co-ordinate
With the potential of severe reaction as the “reward” of any slip-up in the kitchen, the more organized you are and the better co-ordinated everyones movements area in the kitchen, the better.

In a large family atmosphere where a celiac is present, set in place a clear kitchen protocol that the whole family is thoroughly versed in (including guests if need be). Here are THREE useful ideas on this subject.

Special Pots and Pans: Designate and set aside, well-marked, “For exclusive-gluten free cooking” for certain pans, pots etc. 

Gluten Free Zones: In the case of a large family with mixed diets, it is an excellent idea to have separate cupboards, (or at least, designated shelves) devoted to ”safe” gluten free foods - all CLEARLY MARKED.

Refrigerator: You might also consider extending this idea to certain shelves in the refrigerator.  

Gluten Free Food Areas Create Structure For Kids: You know what it is like with kids ! If they are gluten free, they can feel so much more confident in themselves and feel less “deprived” if their “special shelf” is always loaded with foods just for them.

It is amazing what a difference a little bit of focussed planning and forethought can make. Just like a choreographer co-ordinates the dancers and movements into a visual presentation, so you can choreograph a scene in your new gluten free kitchen space.

It is a safe space, where your kitchen and your family’s activities within it are co-ordinated and structured into a smooth-flowing “dance” where everyone knows the place of everything, its function and their own place within the new dynamic.

To your unfolding gluten free life.
Cheers,
Sven

Firstly, yes, it is great to be back home. We had an exciting time in the United States visiting family and friends (some we hadn’t seen in 25 years !! ). Most of the time was spent in Tennessee near the small town of Tracy City, up on the Cumberland Plateau. That’s roughly midway and close to the southern border of this beautiful state.

As exciting as travel is, it also presents significant challenges, especially for those who are on restricted diets. Most readers of this blog are challenged by the logistics involved in adhering to restrictive diets of one form or another, so it is likely that you .can relate to how these are exacerbated while en-route to another country. Our recent travels have brought to light some valuable points that could make a big difference for you the next time you prepare for that gluten free adventure.

Planning and Being Prepared For Your Trip:
As with anything, adequate planning and preparation can make the difference between a fun, enjoyable experience and a troubled one.

We had hoped to be good examples of following this “plan before you go” rule ourselves, but I have to admit we fell far short of our ideal. Still, we learned a lot in the process. I noticed, in particular, that those very handy airport eateries and “Fast Food” outlets are indeed a great temptation, but for the celiac, these gastronomic “sirens” (as tempting as they may be), should remain “off limits”,for all intents and purposes. The more prepared you are for your journey, the less the chance of playing “Russian roulette” in these places.

During a particularly long lay-over at an airport I found myself (more than once) walking up to an airport eatery to review my options. I stayed just long enough to feel my mouth start watering, and then returned to my seat, deciding not to part with what seemed like “mega-bucks” for foods of dubious quality……….. “Dar-r-n !!” …. I’m thinking on my way back, “…. Wish we’d had time to pack a few snacks of our own before we left…… and why did we have to throw away perfectly good, filtered water before getting on the plane ? ….. crazy !”

As with any “expedition” the more planning one does and the more well-equipped and self-sufficient you are, the better chance you have of making it through “hazardous areas” unscathed.

Depending on where you are traveling to and for how long, the following points are important to remember while planning your next excursion away from familiar territory.

Some Helpful Suggestions

1. Know Your Limits – Be familiar with what works and does not work for you (i.e. how strict you need to be determines your strategy and the level to which you need to plan)

2. Planning is key to an incident free journey or vacation:
- Do some research on your destination and the areas you pass through as to what services and support are available for your particular needs eg. contact and obtain information from celiac societies in each area about local conditions. In most cases they are well organized and have loads of informational resources. Here is a list of contact organizations around the world.

- AUSTRALIA contact www.coeliacsociety.com.au they have some excellent publications available on gluten free standards and conditions overseas, as well as locations of places to shop and eat out). 
- U.S.A. contact Celiac Sprue Association http://www.csaceliacs.org 
            contact  Clan Thompson™ http://www.clanthompson.com  database search software for celiacs
- CANADA contact the Canadian Celiac Association http://www.celiac.ca
- UNITED KINGDOM contact Coeliac UK http://www.coeliac.co.uk
- FRANCE contact Association Française des Intolérants au Gluten   http://www.afdiag.org/
- IRELAND contact The Coeliac Society of Ireland http://www.coeliac.ie
- ITALY contact  Associazione Italiana Celichia http://www.celiachia.it
- NETHERLANDS contact Vodeinscentrum http://www.coeliakievereniging.nl/
- NEW ZEALAND contact Manufactured Foods Database http://mfd.co.nz
- SPAIN contact  Federación de Asociaciones de Celíacos de España http://www.celiacos.org

- Do an Internet search for equivalent organizations in your country of interest.
- Always keep in mind that the definition of what is classed as “gluten free” varies in different countries. (eg See our blog post The Place of Oats In a Gluten Free Diet – Part 1 regarding levels of gluten contamination)
- labeling laws are also likely to be different in other countries, so be aware that the criteria you have been used to using when reading product labels may have a different standard somewhere else.

3. Travel Assistance Available To You: – here are some sites that offer great information for the gluten free traveler

www.glutenfreepassport.com
   www.CeliacTravel.com/
www.GlutenFreeTravel.com.au
 (A specialized travel agent aware of your needs)

4. Self Sufficiency:

- Good research and planning will help avoid painful hassles later on. That seems an obvious statement, but it is amazing how easy it is to get so caught up at the last minute that important points are overlooked. Even if you are being 100% catered to during your travels abroad it is also wise to prepare for those times when things just don’t work out as planned.

- Depending on your own level of sensitivity to Celiac sprue, or of gluten intolerance, you may even have to carry your own mini travel “survival kit” of gluten free foods to get you safely to your destination with the minimum of fuss. If you are at the more extreme end of sensitivity, even carrying your own utensils, can-opener and mini-cutting board can give welcome assurance when processing or eating foods.

- With BYO foods, consider what facilities will you have available along the way? What snacks are suitable for various legs of your journey ?

- Keep in mind customs regulations for each leg of the journey so your valuable stash of foods are not taken from you as you arrive at the destination.

- if you are diagnosed celiac, carry a signed letter from your doctor with you, outlining your condition and what your needs are. This could make the difference in a sticky situation.

- Carry celiac information cards in the language of the country that you are traveling to (inquire at you local celiac society to see if this is available). This can be a very handy way to communicate the needs of your condition in non-English speaking countries.

Take comfort in knowing that there is increasing support to help make traveling easier and more enjoyable for those with gluten restrictions. It is so much easier now than it was five years ago.

As I mentioned earlier, October is Celiac Awareness Month in the United States and Canada (see http://www.csaceliacs.org/month.php). In support of this, the following video provides a good summary of the issues as they are today.

Just click the Play button to view.

One Last Important Point:
As the main theme of our web-site suggests, remember that when a product is labeled “Gluten Free” it does not necessarily mean “wholesome”. Being approved as “Gluten Free” is one important criteria, yes. Our suggestion, however,is not to let just any advertised “Gluten Free” status give automatic, carte blanch approval to an onslaught of plastic foods and chemical additives to an already compromised system.

We encourage learning to recognize and prepare “real”, healing foods yourself as much as possible. To benefit not only from the foods themselves, through the nourishment and the pleasure that they bring, but also through developing, nurturing and passing on the skills of working with natural ingredients and associated processes that are such a necessary part of sustainable living.

That’s it for now.

As always, To your Health and Gluten Freedom.
Warmly, Sven

I want to start by saying that we have some potentially shocking scientific references in this article that may open up a whole new world for you.

The “Cereous” Business Behind Preparing Oats Properly.
In PART 2, I was “monkey-ing” around a bit, attempting to get the point across, that traditional wisdom has a lot to offer us in terms of how we can prepare our day-to-day foods. That this age-old approach may hold valuable keys to have contemporary consumers THRIVING instead of just surviving.

Using our oats theme as an example, today’s article weaves in some of the many scientific studies which confirm the transformative processes of soaking, fermentation and cooking.

For the celiac, or those concerned with the contamination of their oats with other gluten-containing grains, it has been suggested that “rolling your own” oat grain is the ideal solution. This way you can not only sort through and pick out any offending, alien grain, but you also gain the added benefit of freshly rolled oats.

The hand-picking idea sounds great in theory, but how practical is it ?

Even for the most adventurous, this task may prove to be more of a challenge than at first thought.  Have a look at the photo comparing the whole oat kernel with that of the wheat kernel. Can you pick the difference? The contrast between these two grains would also vary depending on the varieties used. My guess is, though, that this example would be fairly representative of the challenge you’d face.

Think about it. Would you be willing to sort through ¼ cup per person of whole oats, looking for the odd stray gluten-containing grain? If you were cooking only for yourself (and you had the time), maybe you would be motivated enough to give it a go.

Rolling Your Own Oat Flakes
Taking the time to work with basic, raw ingredients, definitely has its advantages in the gluten free way of life. Flaking our own oats is an especially satisfying process that I love to do myself. I created a little (2 min) video here to show you how it is done in our home. Check it out.

To start, just click the “play” arrow at the bottom left of the little TV screen below.

Do I REALLY have to resort to this ?
Will picking through every grain and making everything from “scratch” guarantee a totally gluten free meal ? You’d like to think so, but this is not necessarily the case. As those who are extremely sensitive to gluten can attest, mistakes happen, undesirable influences can creep in, and new circumstances can arise at any time. 

Eliminating certain grains from the diet is not the only strategy available to deal with potentially “abrasive” foods in the gluten free kitchen.

What else can I do then ? 
Draw upon the wisdom of past generations. Start to discover and experiment with certain cooking and processing skills developed over thousands of years. In fact that is what this whole series on oats has really been about. You could say that we are promoting a “culture-al revolution” (pun intended). 

What I mean by this is a return to the use of fermentation and natural culturing techniques to assist us in preparing and processing our foods.  Doesn’t it just make sense to use everything we have at our disposal to transform the raw materials into foodstuffs suitable for human digestion ?

As I have emphasized in Parts 1 and Part 2, traditional cultures have known and practiced these techniques for centuries, but now modern science is finally confirming their value and identifying many of the mechanisms involved.

It is my personal belief that this information is
POTENTIALLY LIFE CHANGING,
not just for the celiac and those with
compromised digestive and immune function, but, ultimately,
for anyone and everyone who wants to be truly nourished. 

What About The Science?
Here are a couple of brief extracts from scientific studies, of particular interest to the celiac, providing strong evidence as to the value of these traditional practices.

Study 1
Sourdough lactobacilli and celiac disease - Gobbetti M, et al., Food Microbiol. 2007 Apr;24(2):187-96. Epub 2006 Sep 12.

Extract …… “As shown by studies in vitro on celiac intestinal tissue and in vivo on CD patients, the bacterial proteolytic activity is rather promising not only as currently demonstrated for eliminating traces of contaminant gluten but probably also in perspective for the manufacture of tolerated baked goods.”

Study 2
Proteolysis by Sourdough Lactic Acid Bacteria: Effects on Wheat Flour Protein Fractions and Gliadin Peptides Involved in Human Cereal Intolerance - DiCagno, et al., Applied and Environmental Microbiology, February 2002, p. 623-633, Vol. 68, No. 2

Extract ….. ”this study is the first to show that selected sourdough lactic acid bacteria have hydrolyzing activities towards prolamin peptides involved in human cereal intolerance

Study 3
Sourdough Bread Made from Wheat and Nontoxic Flours and Started with Selected Lactobacilli Is Tolerated in Celiac Sprue Patients - Raffaella Di Cagno, et al., Applied and Environmental Microbiology, February 2004, p. 1088-1096, Vol. 70, No. 2

Extract …… “After 24 h of fermentation, wheat gliadins and low-molecular-mass, alcohol-soluble polypeptides were hydrolyzed almost totally. ……… The minimal agglutinating activity was ca. 250 times higher than that of doughs chemically acidified or started with baker’s yeast. …….. These results showed that a bread biotechnology that uses selected lactobacilli, nontoxic flours, and a long fermentation time is a novel tool for decreasing the level of gluten intolerance in humans.”

In other words, certain ferment cultures essentially neutralize the toxic aspect
of the gluten molecule that is at the core of the allergic reaction in the celiac.

I have listed only three of a series of similar studies confirming the extraordinary transformative powers of these natural fermentation processes. Combine the findings of these with results from the 2007 study published in the Scandinavian Journal of Gastroenterology (mentioned in Part 1 of this series of articles) and it is easy to start developing an interest in considering the possibilities.

A Strong Case For Oats In A Gluten Free Diet
What do you think NOW about the appropriateness of oats in a gluten free diet ? Especially if this food is prepared according to the traditional methods mentioned throughout this series of articles ? 

As an aside, I must say, that these results have not been surprising to us. During the many years that we taught and practiced traditional sourdough bread baking and sold these same breads from our store, we have had very positive feedback. On numerous occasions, individuals who were gluten sensitive, reported to us that they did not have a negative response when eating these fermented breads. 

I realize that anecdotal evidence like this, on its own, is nothing to prove any particular point conclusively, but, when supportive scientific evidence as compelling as those mentioned above, are on the rise, then … 

I’d say it is definitely cause for more than just optimism.

Amidst the climate of a dramatic increase in allergic and other food and chemical sensitives, I regard this information as a clarion call to encourage a re-evaluation of our reliance on modern food processing methods in favor of traditional, self-empowering methods ready and waiting to be used in our own kitchens.

Traditional fermentation methods help 
Make available more nutrients and
Sublimate or eliminate more of the anti-nutrients.

For the celiac, gluten intolerant, or others who have some other form of compromised digestive or immune function this is an especially important message.

As we have strayed more and more from the nurturing arms of our own traditional kitchens into the clutches of a plastic food society, mega-corporations, MediCare, MedicAid and HMO’s, it is becoming more obvious that there is an urgent need in many areas, to re-orient our life direction and daily priorities.

Why can’t I just rely on the food manufacturers to take care of it?

It is not likely that manufacturers will commit the resources needed to come up with cost effective, large scale, processing and packaging facilities that can harness and nurture these natural fermentation processes.
                     Why is this ?

In one word it boils down to “economics”. In order to stay in business they need to profit. In order to profit they need customers. In order to create the demand necessary, potential customers need to be aware of the value of moving in that new direction. They need to be willing to make new and different choices. This movement would need to be big enough and loud enough for big business to take notice and act. Only then will big business respond.

Till that time, it is up to the individuals and small groups to start supporting one another in making new choices. All this boils down to self-education and sharing with friends and family. This is what you and I are in the process of doing.

We have millennia of traditional wisdom available to us, and a powerful, transformative alchemy that can be performed in our very own kitchens. A return to this, can not only add to the health and wellbeing of those we care about, but also nourish our very soul in the process.

An openness and a willingness to explore and practice new ways of doing things and to gradually let go of non-supportive habits and systems, is all that’s needed. One step at a time.

This is about learning to move more in harmony with the natural forces of life. Despite many uncomfortable ”learning experiences” along the way, this has always been a prime motivating force for Karen and I in our personal lives. It naturally, also spills over into this blog and our Internet activities.

We invite you to stay in touch with us as we continue along on this adventure.

That’s it for today’s “cereal”.

As always, “To your Health and Gluten Freedom”.
Warmly, Sven

PS: (joke of the moment) 
What was the cause of the massive supply shortage of oats in Scotland during the early 1800’s ?  Give up ?

THE ANSWER To this question is …… There was a Cereal killer loose at that time !!!
(Jokes like this are a clear result of my inherited genes. I am not responsible!)

Believe it or not, a large portion of the time, since my last entry into this blog has been spent on writing this one (!!!!)  Well, where is it then ?

Do you REALLY want to know what happened ? 
Well, I got SO excited and enthused with this topic that I ended up writing pages and pages ! Way too much to post here.

Then, finally, as I was proof-reading it to Karen I got a big hint that there was something very wrong, ……. when I could see her eyes start to glaze over……….  Does that tell you something ? I had lost her already and I had barely started.

Oh boy !! I’ve got SO much to learn about blogging and being able to condense my thoughts, facts and data down into a usable form (it’s very frustrating sometimes.) …..

 BUT WAIT A MINUTE !! 

Come to think of it, the culmination of this past week’s oat writing experience DOES, in a strange kind of way, come together as an excellent analogy to the subject matter at hand. (I suddenly see the gestalt of it all !! Yes !!  )

What, does my failure at writing an interesting article on oats have to do with celiac disease, gluten intolerance or consuming oats,  ?  …… and why should you be interested ?

Well, broadly speaking, BOTH have to do with the transfer and assimilation of “information”. 

Just as my complex, multi-page article caused Karen’s eyes to glaze over when it was “served up” to her, in the same way do oats and other grains cause our system to “glaze over” in various ways when NOT served up in a form that the body can deal with effectively (and this ability varies with each individual)

What the body wants and needs, are food materials presented in a form that it can easily recognize, break down and redistribute to where the various components are most needed. 

Just like with the subject matter of this very post.

You want useful information (or a good laugh) that you can use or enjoy. You want to feel good, UP and ALIVE. Not get put to sleep. Right ?  That’s exactly what your body wants as well.

It’s designed and built to THRIVE, and to thrive well. When the amount and quality of nourishment available to it is less than what is required, then it soon reverts to a protective, survival orientation such that the various systems then operate in a compromised manner designed to ensure that the vital “basics” continue to operate as long as possible, hopefully, till circumstances change for the better.

So, expanding on our “blog post” analogy, celiacs, or those with digestive or immune issues who have difficulty with oats or other grains, to varying degrees, have had long, boring, hard to understand “blog posts” served up to them, somewhere along the line.

This has continued for so long, in fact, that those systems in the body, given the job of collecting nutrient “information” from certain foods, has effectively thrown up it’s hands and just said, “Nope !! This is too complex, too “boring”, I do not want to deal with this any more ….. get out of here !!” 

And everyone knows what “NOT fun” of an experience that is !

Reality Check Time If you’ve made it to this point then I must be doing better (because I think Karen began to fade at about the 300 word mark of my discarded multi-page version). Perhaps I have succeeded then, to some degree, in making things more “digestible” for you.

But how does this analogy translate back to the subject of oats and other grains ? How are these food sources best presented to the body in a form that it welcomes, or at least, begins to show more interest in ?

 The answer lies in how these foods are prepared. How they are served up. And the greatest lead we have been given on this is by the thousands of years of experience and trial and error that has been gathered and handed down through our ancestors.

How did they consume their grains ?  What processes did they use to prepare these foods ? Virtually universally, these foods were subjected to either soaking, sprouting, fermentation, or cooking. Often it was a combination of at least two of these.

Here is a summary of this traditional wisdom as applied to oat consumption in a gluten free diet. This method maximizes nutrient availability and absorption and helps minimize any anti-nutrients present. There are many variations of this idea but we’ll just share what we do.

 Preparing Oat Porridge

Quantities:   ¼ cup oat groats = ½ cup flakes = 1 serving.

1. Find a way to crack, cut or roll your oat groats fresh. This also offers you the opportunity to physically pick through each portion of grain to ensure no gluten grains are present.
2. For each serve, add ½ cup of warm water “spiked” with 1Tbls fresh whey (this is what we use). Alternatively you could use, whole yoghurt, kefir, lemon juice or cider vinegar.
3. Stir the soaking mix thoroughly and set in a warm place overnight for 7 – 8 hours. You could go much longer if you like (up to 24 hours or so).  We set ours on the hot water heater during the winter months wrapped up in a woolen sweater.
4. Next morning, or when you are ready, mix up ½ cup water + ¼ tsp Celtic Sea salt and bring this to a boil.
5. Add the soaked oats to the boiling water and turn the heat down to a simmer.
6. Let simmer for about 3 minutes (yes, it cooks very fast) then turn off the heat and set aside for 2 – 5 minutes. Then it is ready to serve..
7. We usually stir in a good chunk of quality butter, a portion of raw honey or rice syrup, a touch of cinnamon and sprinkle of freshly ground flaxseed meal. Sometimes even a dash of cayenne.

There you have it.  A tasty, nourishing, “optimized” oat porridge to start the day.

Just as this article may have become more palatable than the former, so too have the oats, prepared this way, not only become more palatable but more useful to the body as well.

Shortly I’ll write out a little summary of each of the steps used in this preparation and why it helps to “optimize” the benefits and minimize the negatives of this wonderful grain. This is ALL positive news for those with gluten free concerns.

Maybe I’ll even do a little demo of the oat flaker that we use to make the flakes.

                   You just can NOT beat fresh-rolled oats for great porridge !!

Till then, remember the “glaze over” effect and try not to write long, boring articles.

Warmly, Sven