There’s no need to panic!

Just because a lot of your favorite foods might now be on the “hit list” doesn’t mean you have to starve. …. (quite the opposite).

Let’s go at it step-by-step and soon, you’ll not only get familiar with your new “territory”, but you’ll actually THRIVE in it.

In upcoming posts we’ll go more into it, but here’s some basic points to help get you started in the right direction.

1. Remember your BASIC, FRESH FOODS first – things like …..

Fresh Meat, Eggs, Fish, Chicken, Vegetables and Fruits are just fine. Usually there is no concerns for any of these if they are fresh. Just make sure the fish isn’t “breaded” and the chicken hasn’t been dipped or stuffed with anything.

2. Check your nearest Health Food Store for their gluten free line

Although usually “pricier” than the supermarkets, you’ll get a much better selection here. The staff generally are knowledgeable about their products and are often good sources of additional, valuable information as well, There are plenty of Gluten Free breads, pastas, cereals, pancakes, waffles, biscuits and cookies etc. etc.

3. Most Supermarkets now feature a Gluten Free selection in their Health Food isle.

Here, the staff usually aren’t knowledgeable about Gluten Free foods. Mostly, you are on your own reading labels. Don’t forget your glasses, magnifying glass and/or small notebook to read labels and take note of any new “discoveries”.

Noting the product name, isle number and shelf location can be so helpful when repurchasing. Saves time and reduces the chance of error, especially if you send someone else to do your shopping for you.

4. Local grocery stores are not usually a good first choice 

Depending on where you live, these are not likely to have much in the Gluten Free line. Of course, basic foods from #1 above will be there. Often you’ll get a blank look if you ask about their Gluten Free foods.

5. SHOP ONLINE – Don’t forget, you have the ease and convenience of online shopping as well. There are some great sites around. Just “Google it”.

Here’s a couple:  
To go to Gluten-Free Mall.com CLICK HERE

To go to              AMAZON.COM CLICK HERE
(just enter “gluten-free” in the search box and then select a category in the left-hand column.)

They both carry a huge range of gluten free products. You can even do a search by brand name. One big advantage with AMAZON is that you have the “rating reviews” from previous purchasers for each product. This can be very useful if encountering a product for the first time.

“Gluten Free” is Now Out of the Dark Ages:
You’ll be pleased to know that gluten free awareness is spreading like wildfire. More and more manufacturers are scrambling to meet the growing demand. This means greater variety and easier availability. REJOICE !!

To your Health and Gluten Freedom .
Happy Hunting.
Sven

This approach is especially valuable for those who are working with food ingredients from a gluten free and allergy perspective. It’s a wholistic approach that has many levels to it, and, if followed with interest and enthusiasm, has only positive benefits to offer.

As you learn the nature and characteristics of whole food ingredients, a greater freedom of creativity and confidence in the kitchen develops. This is a totally different experience than when relying on prepackaged mixes and boxed refined foods.

As we progress along through these blog articles I will continue to emphasize this point and also take the opportunity to highlight points of interest from the rich and diverse backgrounds of our foods. In this way, you will gain a greater appreciation for the wonderful gluten free foods we have available to us.

As you work with them in this way, yourself, you will develop a deeper, personal relationship with the foods themselves. Preparing gluten free foods will take on a whole new meaning.

For many, sadly, the meaning of “food” goes no deeper than to some powdered or packaged consumer item obtained from some central distribution house, rather than it relating directly to the natural environment and/or farms from which it originally came. This perspective is a far cry from that of our grand parents and great-grand parents who often were raised on farms.

As you work with whole, natural foods, you can’t help but develop a greater appreciation for the environment and the farmers who grow the food as well. The connection between the health of our environment then equates more directly and clearly to the vitality of the foods that come from that environment.

Whether your gluten free food regime is by choice or “prescription”, if your digestion and immune function is already compromised, then you have a strong investment in ensuring that the foods that you consume are as vital as they can be.

Your personal energy in the kitchen
then becomes the controlling mechanism
that either enhances or diminishes
that same vitality.

After all, the foods and substances that you consume, do become an intimate part of your physical being, and ultimately, can influence all other levels as well; mental, emotional and spiritual.

All the while, they either
contribute to your health and well being,
or detract from it.

Choose wisely.

Among our favorite foundational quotes is one by Dr. Bircher-Benner:

“Nutrition is not the highest thing in life,
but it is the soil on which the highest things
can either perish or flourish.”

Till next time.
To your health and gluten freedom,
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

Someone once told me that “The challenges that we face, day to day, are just opportunities to overcome”. The magnitude and circumstance may vary, but the challenge remains the same.

We all have our victories, as we also have our setbacks.
How we handle either is an indication of how
much we have developed inside.

If the severity of your gluten intolerance is extreme and your ability to deal with the emotional and physical issues at hand are pushed to their limits, then it’s the “inner game” that becomes your most potent field of play.  

I have also heard said that facing challenges was like going to the gym; that it was where we develop and strengthen our inner capacities. Still, whether it’s in the gym or in your mind, it is also clear, that when you feel the pain, there is little choice but to just “be with it” and move on through the experience.

A little shift in perspective, however,
can make all the difference in
how you hold the experience.

It makes no difference whether the challenges are “enormous” or “trivial” it works the same, but it’s the “how” of making that “shift” that’s the kicker. 

I think it’s because of this that I am so attracted to (and moved) by stories of people who have faced, and overcome, tremendous odds to reach their own personal victories. Once I’m exposed to these, it helps me to face my own challenges a little more gracefully than I did the time before.

One such story I wanted to share with you in this post. His name is Nick Vujicic, and if you haven’t heard his story till now, I’m sure you’ll hear much more about him in the future.

You see, he was born without limbs. No arms. No legs. He is now 24 years old and has accomplished more than most people would barely dream of accomplishing in a lifetime.

What an inspiration !! I hope that his story touches you as it did me.
……… to help and inspire you to move through the challenges you have in your life. Here is short 5 minute video as an intro. Just Click PLAY > to start.

For an additional, powerful, 15 minute video segment of Nick
speaking in his role as a motivational speaker CLICK HERE
and scroll down the page a little to the video screens.

The next time you attend another “inner gym” workout, it is my sincere hope that this exposure to Nick’s story and his amazing expression, will empower you to greater heights in every way.

To your health and inspired journey to gluten-freedom
Warmly,
Sven

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To begin with, it is important to come to grips with the idea that successfully adjusting to a gluten-free way of life requires a long-term vision, commitment, diligence and assuming an attitude of staying open to new ideas and new ways of doing things.

As with anything in life, staying stuck in a mindset of always having to have things as they once were (i.e. resisting change) is a sure way to impede positive, forward movement. So relax and do the best you can to stay open, because there’s a whole, exciting world just waiting to be discovered.

What is also very likely, is that the changes that you are willing to make from here on in, could well be the best thing that ever happened to you. Really !

I have observed that, for many people, it is easy to get so caught up in the quest for gluten-free foods that, all of a sudden, the priority of choosing healthy gluten-free foods takes a back seat.

Of course, if you already believe that the quality of the foods you eat is indeed linked to the quality of your experience of health, then you are well on the way. You are also more likely to acknowledge and taking advantage of every opportunity to maximize any potential for nutrient uptake.

High on this list is the choosing of the individual raw materials themselves and their quality (through knowledge of how and where they’re grown). Less obvious, but also significant, is how they are prepared, how they are presented and also, one’s inner state as the food is consumed.

Most people can immediately relate to the first two points but fewer relate to the significance of each of the more subtle points of food presentation and one’s inner state. This really is not surprising. Considering the fast-paced world we have to deal with, these subtler points just don’t seem to be significant enough to worry about. Yet, each is important and has its place in the whole scheme of things.

So, aside from the issue of gluten itself, incorporating every way we can to maximize nutrient uptake makes sense, doesn’t it? If the digestive function is already compromised, then you’ll want to make sure that you get the most “bang for your buck” so to speak, from the foods that you do eat. Right ? And NO, that doesn’t automatically mean “dull and boring” either; quite the contrary.

As we continue with each Part of this Roadmap For Gluten Free Cooking we’ll incorporate more and more ideas along these lines for you to consider. It’s up to you to practice staying open, considering each point, seeing how it might benefit you and then taking action or not.

As you make the choice to embark upon this exciting journey and leave behind what “once was”, remember the words of Bil Keane, the cartoonist for Family Circus, in one of his cartoons:

“Yesterday’s the past,
Tomorrow’s the future,
But today is a GIFT.
That’s why it’s called
The present”

How you experience the present moment is ultimately up to what you decide. So, is the experience of your journey going to be a positive one ? How this question is handled each and every day determines your quality of life. This is because life itself is a journey, not some goal we are striving towards.

We’ll post Part 2 of The Roadmap For Gluten Free Cooking in a few days. Till then .. congratulations on taking a positive step forward on your road to Gluten Freedom.