Tag Archives: gluten free diet

CC Gluten Freed in 2013

3 Jan

Happy New Year! I am looking forward to a new year full of gluten-free living but before we charge ahead let’s take a look at CC Gluten Freed in 2013!

2013 was a year full of excitement and big events. I was picked up as a writer for the Gluten Intolerance Group’s printed publication, Celebrate Gluten-Free, I attended a national coalition on the hill to promote the interests of the gluten-free community and I attended some very fun awareness events throughout the year!

My biggest accomplishment this year was being picked up by GIG to be a regular contributor to their printed publication, Celebrate Gluten-Free. The wonderful staff of GIG send me writing assignments on a variety of topics that test my creativity, critical thinking skills and gluten-free knowledge. You can subscribe here. Sometimes I write pieces offering advice, sometimes I write about a personal experience or struggle with living gluten-free, whatever the topic I have given each article my all.

To subscribe to GIG’s magazine just sign up for membership here: http://www.gluten.net/product-category/memberships/

The magazine is incredibly well done and has diverse articles that will benefit even the most veteran celiacs. The winter edition (coming out soon!) features two pieces that I wrote: a piece about gluten-free weddings and a piece on dating gluten-free, the two extreme ends of the relationship spectrum! The best part about the wedding article? I got to go wedding cake testing!

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In March I attended the Digestive Disease National Coalition, heading the Maryland advocates group  and talking to Maryland’s Senators and some Representatives about policies that, if passed, would benefit our community. For example, we advocated that the Senate should continue to declare May Celiac Awareness month! You can read about my trip to the Hill here.

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I spent a few weeks working with the Celiac Disease Foundation in Los Angeles, California during the summer. My task was to re-write the information about celiac disease on their website. CDF spent a few months putting together a dynamic, user-friendly design for their  website. You can check it out here! I was honored to write information that will benefit the celiac community! It was pretty fun taking a break from my normal, colloquial writing style and writing down just the facts about what celiac disease is. As I am entering medical school in the Fall, it was great practice speaking very technically about symptoms, treatment and the like.

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While working with the Celiac Disease Foundation, I was also trying out a new diet: the raw food diet. My family and I decided to go on, what we deemed, a “raw food detox.” We spent three weeks eating only raw foods! Although it was challenging, I actually felt great! The diet forced me to rely on mostly vegetables and nuts for food which left me feeling energized and light. It was an empowering experience choosing to limit my diet instead of having my diet limited by celiac disease. Though a fun experiment, warm food definitely hits the spot during this cold winter in Washington DC but maybe I will revisit the raw food diet again during the summer.

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What better way to wrap up the summer than a baseball game? In August, I made a trip up to Philadelphia to work with the National Foundation for Celiac Awareness at their annual Phillies Gluten Free Awareness night!

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I had a blast. Not only did I get to chow down on a real Philly cheesesteak sandwich but I also got to pull the raffle ticket winners! They had a great turn out! Members of the celiac and gluten-free community came out with signs demonstrating their gluten-free pride (and love for the home-team, the Phillies).

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Although the Phillies were playing my hometown team, the Dodgers, I wore my Phillies cap to support the team that supports the gluten-free community! It was great fun and great company! The highlight? Drinking a beer (gluten-free, of course!) at the game. What an iconic experience that many gluten-free people think may be out of reach but with the efforts of organizations like NFCA, more and more baseball stadiums have gluten-free beer and hotdogs! Sometimes, you just want to enjoy the little things in life!

The highlight of 2013 for CC Gluten Freed? Attending the Gluten Intolerance Group’s Health and Wellness event in Seattle, Washington. The event is a great opportunity for me to meet many of my readers and connect with new members of the gluten-free community. I also get  to spend time with some of my favorite gluten-free vendors like Brazi Bites (cheese bread from Brazil), the Flying Apron (bakery in Seattle), Udi’s and various gluten-free breweries that are popping up along the west coast.

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Just like last year, my dad came with me to help run my booth. I gave out CC Gluten Freed bracelets, brochures, pens and print-outs of some of my more popular posts like my Gluten-Free Tiramisu Cupcake Recipe, 5 Things To Do With Kind Bars and The Best of CC Gluten Freed 2012. 


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Happy New Year, everyone!

-CC

 

Gluten-Free Holiday Survival Guide

16 Dec

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Despite the snow covered trees, glittering lights, smoke from the chimneys and the overall sense of Holiday spirit that store fronts and houses display, for people living gluten-free there is usually a little bit of gluten-free gloom that hangs over the Holiday season. Don’t get me wrong, we are far from gluten-free grinches, but we cannot deny the nagging sense of anxiety that takes over when considering all of the ways that gluten can complicate even the simplest of Holiday celebrations. Your work may host a Holiday party, you may be staying with extended family members during the Holiday season, there may be a slew of dinner party invitations in your inboxes (or mailboxes if you are classic like that). Don’t let the Holidays overwhelm you! This Gluten-Free Holiday Survival Guide should help make the Holiday season gluten-free and stress-free.

1. Traveling

Regardless of your destination, taking the time to plan for traveling gluten-free can save you a lot of time and hassle when you are en route. Whether you are road tripping your way to Grandma’s house or flying to Cabo for a sunny Holiday getaway, these tips will help keep hunger pangs at bay.

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Download Find Me Gluten Free  

Find Me Gluten Free is an app for smart phones that takes your current GPS location and generates a list of gluten-free dining options ear your location.  The list includes reviews (many written by me!), menus, phone numbers and directions to restaurants that offer gluten-free options.

I know some of you may be thinking, “I know my hometown through and through, trust me there is nothing gluten-free,” but a lot can change in a year! Gluten-free products and menu-options are on the rise. In 2012, Time magazine listed “gluten-free” as one of the Top 10 Food Trends of the year and the projected growth of the gluten-free product market (currently at $4.2 billion, is $6.6 billion by 2017 (statistics from Packaged Facts).

You can use this app to find places to eat while on the road. When you have to stop for gas and a snack you may not know the area well which is where Find Me Gluten Free can be a huge help.

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Pack Snacks

Speaking of stopping for a snack…when flying or driving it is important to pack snacks, especially for long flights. About a month after being diagnosed with Celiac I hopped on a plane for a trip to Italy. Being new to the gluten-free lifestyle, I didn’t realize that the plane would have close to zero gluten-free options on board. Needless to say, by the time I landed in Rome, I was starving!

In my recent experiences traveling, there are usually gluten-free options on the flight menus but they are not always in stock or they are not very filling and/or not very nutritious. You don’t want to rely on a bag of potato chips to hold you over for 8+ hours while traveling.

What are some great snacks to pack? Here are some of my favorites:

▪   KIND Bars –  jammed packed with protein, fiber and other nutrients,  easy to eat and convenient to pack. Check out my post here.

▪   Pirate’s Booty — yummy and sold in small, individual servings (great for throwing into a bag or purse).

▪   Glutino Pretzels –  if the plane has hummus you can use your own pretzels! You can also grab the chocolate covered or yogurt covered pretzels offered by Glutino.

Call Ahead

If you are flying this Holiday season make a call to the airline and ask about their gluten-free options. Sometimes websites are not up to date or the information is not true for all of the flights the airline offers. Calling and talking to the airline company about your options while in the air is the most reliable way to get information about gluten-free options. You can read about my nightmare airline experience here.

Get Everyone Onboard (pun intended) 

If you are traveling with family or friends, make sure they are onboard about the gluten-free thing. It is easier to just bring it up at the start of the trip rather than wait until everyone is hungry and searching for a place to grab a bite. If your travel-mates know beforehand that stopping at Pizza Hut is not really an option for you, you won’t have to veto their glutinous choices! Be open and honest about what kind of pit stops will work for you.

2. Attending Dinner Parties 

There are many strategies you can use when attending a dinner party and which one you choose has a lot to do with the context of the party. Is it hosted by a close friend? A new friend? A friend of a friend? A neighbor? My go-to approach for attending a dinner party is a 3 step process.

  1. Call/email/text/Facebook message the host and ask what they are serving
  2. Disclose that you are gluten-free and what thats means
  3. Offer (by offer, I clearly mean insist politely) to bring a side-dish or a dessert.

Approach the chat with the dinner party host as conversational. Your goal isn’t to make the host change their menu or make everything gluten-free. The goal of the conversation is to figure out if there are any gluten-free dishes so you can plan accordingly.

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When you bring a side dish, make sure it is something quasi-filling because it may be all you end up being able to eat. I suggest a quinoa dish (here is my favorite recipe). When it comes to dessert, I suggest baking mini-gluten-free cupcakes (my Tiramisu cupcake recipe is always a hit at parties, check it out!).

Lastly, I suggest eating a little bit of food before heading over to the party. Gluten-free pro-tip? Never go anywhere truly hungry!

3. In-Laws/Extended Family

Does the word “In-Law” run shivers down your spine? Sometimes the idea of being a burden to the in-laws during the Holidays, especially for a new couple, is quite unnerving. What if you ruin their family traditions? What if you are that girl, the one who refuses to eat anything made by the family? Take a breath. Being gluten-free, for people with Celiac or gluten-intolerance, is not fleeting. This will be your reality at Holidays for years to come so it is best not to beat around the bush. Don’t down play how important being gluten-free is to you, just be open and honest about it. In most cases, people will be accommodating even if it does take them a while to truly understand what it means to be gluten-free.

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I have heard so many of my readers tell me that extended family members “just don’t get it” or are “unsupportive” or think that being gluten-free is a cry for attention or a fad diet. I don’t have any magic words of advice to fix that. It happens to all of us. You need to be patient and understanding even if the people you encounter are not. Remember, for most people the idea of being gluten-free is quite literally out-of-this-world-weird. So many cultural and religious traditions center around wheat (as an Italian and growing up in a Catholic household I can personally attest to this). It will take some time for people to accept the gluten-free lifestyle but if you are persistent, patient and willing to answer the questions people will inevitably have, they will come around.

4.Traditions

Here is where you may have to get a bit creative. Some family traditions may not be gluten-free friendly which means you will likely need to make some changes to your tradition or make a new tradition altogether. Check out my post about tweaking holiday traditions. If you or your family aren’t quite ready to make changes to family traditions for the gluten-free diet (maybe you are newly gluten-free and aren’t sure it is for you, maybe your family is still adjusting etc.) then take the time you need! Christmas will come around again next year, you can always make changes for future years. I had been diagnosed with Celiac Disease for four years before my Italian family made a complete transition to a gluten-free Christmas. We spent a few years trying to just add a gluten-free option but eventually  decided to make the entire dinner gluten-free since so many of my family members are now gluten-free. You can read about the Bonaduce transition from classic Italian Ravioli to gluten-free “roliolis” (a hybrid lasagna ravioli dish) here.

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There is no doubt that being gluten-free around the holidays can be a challenge but the most important piece of advice I can offer is to be graceful about being gluten-free. Take the Holidays in stride, be persistent and protect your health. Being an easy-going guest is not worth getting physically ill. By being open to talking about gluten-free options and your needs you can absolutely be gluten-free gracefully.

Have a great Holiday season!

Safe travels,

CC

Science For Celiacs

22 Jun

For many people living with Celiac Disease, having Celiacs and being an advocate for awareness often times are synonymous. We are a demographic of people who cannot eat one of the most commonly consumed foods: bread. So, naturally, when people come across a Celiac for the first time they have a lot of questions.  Wheat has played an incredibly large role in our political, religious and culinary histories. As a result, it may seem pretty odd or even unbelievable when you encounter a person biologically designed to reject it.  Whenever I meet someone who has not heard of Celiac Disease or the gluten free diet I am unfailingly asked one of three questions:

  1. What is gluten???
  2. So…what happens to you if you eat bread?
  3. Celi-what disease?

It is important to be able to answer these questions coherently and knowledgeably. Why? Because otherwise the gluten free diet gets a bad rap! If people living with Celiacs or gluten intolerance do not speak up, the media and fad-dieting celebrities control the narrative about what it means to be “gluten free”.   That being said, if you have Celiac Disease or gluten intolerance, what should you know??

A Celiac in the know should have a basic and celiac-specific understanding of Physiology, Plant Biology, Biochemistry, Immunology and Genetics. As a Science teacher and GF blogger it is about time I merged my two favorite things into a blog post!  I won’t be offended if you simply skim the rest of this post because things are about to get a bit nerdy :)

Physiology
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Physiology is the study of biological functions eg how the digestive system functions. Given that Celiac Disease is a digestive disease it is important for us to know how the digestive system works! The  purpose of the digestive system is to digest and absorb.  There is a common misconception that people with Celiac Disease struggle with digestion but this isn’t really true: we struggle with absorption.

For example, someone who is lactose intolerant cannot digest dairy products, their body cannot break it down. Celiacs are great at breaking things down, in fact, we have a whole class of biological soldiers (antibodies) that attack gluten. If this were merely a matter of digestion, the symptoms of Celiac Disease would not be so varied and at times debilitating.

Digestion is the process of breaking down food into biologically usable parts. Your cells don’t need pepperoni pizza, they need glucose, amino acids, vitamins and minerals etc. The digestive process transforms food into these usable components.  Once the food is broken down (aka digested) it will reach your small intestine, which is where the absorption takes place.
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Your small intestine is lined with villi, finger-like projections that absorb those usable components from the food into the body/blood stream.  When the villi are damaged they look stub-like and can longer efficiently absorb nutrients.  Someone with Celiac Disease may eat an incredibly healthful diet and yet not receive the benefits of those foods because their villi are damaged!  Luckily, the villi can repair themselves overtime which is why living gluten free can often reverse almost all of the pre-diagnosis symptoms. For example, I went from being severely anemic to having normal iron levels about five months into being gluten free.

Plant Biology

How many times have you answered the “what is gluten” question with “You know…bread, pasta, cookies, anything with flour…basically.” Although that simplification may be best in some contexts, it is still nice to know what it really is! Gluten is a group of proteins that is responsible for the elasticity of dough aka the chewy goodness that I sometimes miss so much.  Gluten is made up of two proteins: gliadin and gluteninin (gluten = gliadin + glutenin). Interestingly, Celiacs are only sensitive to “gliadin” but for whatever reason we use the term “gluten-free” to describe a diet that is not harmful to people with Celiac Disease.   pro-43

Did you know that wheatgrass is gluten free? The wheatgrass is immature wheat. Though the same origin, Triticum aestivum L., the grass forms before the grain and does not contain the harmful proteins we discussed above. NOTE: if you buy wheatgrass make sure it is labelled  gluten free because otherwise there is a risk that the grass has been contaminated with the mature grain.

Biochemistry

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The very first day of my Biochemistry class in college my professor warned me that I would have to memorize the structure and names for all 20 amino acids used in the body to form proteins.  Don’t worry, these structures didn’t make my list of things Celiacs should know but the basic concept that proteins are made up of a string of amino acids definitely made the list.

We know if you are Celiac you need to be gluten free. We know that gluten is made up of two proteins and Celiacs are mostly sensitive to gliadin.  So what is it about the protein called gliadin that is harmful?

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A protein is made up of a string of amino acids. The sequence, or order, of these amino acids is what determines what type of protein it is.  There is a specific part of gliadin, a sequence of 19 amino acids, that trigger the autoimmune response in Celiac patients.  Proteins with similar sequences, even if not exact, can cause reactions as well. This is why people with Celiac Disease typically cannot eat rye, barley, malt and sometimes even oats because the amino acid sequences can cause a reaction!

Immunology

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The immune system has two parts: innate immunity, the body’s first and more generic line of defense, and adaptive immunity, our specific response. When it comes to Celiac Disease we are mostly interested in adaptive immunity because it is this part of the immune system that is triggered by gluten.

In someone with Celiac Disease, the body perceives gluten as a threat and produces antibodies to attack and eliminate it called Anti-gliadin antibodies (also called AGA). You probably recognize that word from the tests you were given for your diagnosis. Some doctors will test the blood for the presence of AGA in order to determine if someone has Celiac Disease.

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Why does it matter if the body creates an antibody specific for gluten? Doesn’t that just mean that the gluten is attacked? The immune system is very complex and yet imperfect.  Autoimmune diseases are conditions where the body’s defense systems begin to attack healthy cells. In Celiac Disease, the Anti-gliadin antibodies end up attacking the lining of the small intestine (among other areas in the body), damaging the ability of the villi to absorb nutrients.

In short, the immune system creates specific proteins that target foreign and unwanted invaders in the body. People with Celiac Disease develop antibodies in response to consuming gluten that attack and destroy healthy cells in the body causing damage, inflammation and symptoms of Celiacs.

Genetics

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The reason it is important to understand the genetic aspect of Celiac Disease is all about getting people tested.  If you or a family-member are diagnosed with Celiac Disease it is really important that the rest of the family get tested as well.  If a family-member has Celiac Disease, your chances of having it are much higher than the average person in the general population. Family-members may be asymptomatic or may have symptoms that have been misdiagnosed (I used to have a juvenile arthritis diagnosis on file before going gluten free).

I can’t tell you how many of my readers have told me that they found out they needed to be gluten free because a family-member was diagnosed first. My grandmother found out she had Celiac Disease after I was diagnosed and has experience improved health since going gluten free! There is no way to get around the fact that Celiacs is genetic. I know many families that are resistant to getting tested because they do not realize that they have a risk of having or developing Celiac Disease.

Being in the know is not just important for spreading accurate awareness, it can actually help you stay motivated. When you understand what happens to the body on a molecular level in response to even trace amounts of gluten you may find yourself even more committed to taking those extra steps like avoiding cross contamination to be completely gluten free.

Have a great rest of the weekend, readers!

-CC

The Gluten Free Professional: the gluten free diet and your career

20 Apr

Can being gluten free affect you professionally? The answer may surprise you!  The importance of networking is lost on few careers. From working your way up from server to management to making partner at a law firm, networking with colleagues and others in the biz, can play a big part in your professional success.  Where does networking happen? Where do most social encounters happen…while eating!  Food is social to the point where its purpose is probably more about connecting with others than it is about nutrition.  Come on, birthday cake has very low nutritional value yet has great cultural value. The role of food is social and, when you take that into the workplace, it becomes professional.

Let’s go through a few of the potentially problematic gluten free scenarios you may face in your professional life:

Meetings

The most common place you may find yourself in an awkward GF situation is during regular meetings or conferences at work. Of course, it depends on where you work and how meetings are run, but I am picturing a conference room with a big oval table and chairs squished really close together so all of your coworkers can fit.  Instead of a vase of flowers as a centerpiece you will see a box of donuts, a plate of danishes, or a stack of half-sandwiches from a local deli.  What should you do in these situations?

If you have been with the same job for a while most of your coworkers probably know that you are gluten free (why the lack of GF options then, I don’t know. Baby-steps, people!).   You have a few options:

Option 1: Bring a snack

This is my favorite of the three options for several reasons. It is a happy medium between not drawing too much unwanted attention with a big outside lunch while also not feeling deprived or left out.  Keep snack bars or chips in your desk drawer and bring them to the meeting.  Simple solution to what sometimes feels like a huge problem.

Option 2: Abstain

Plenty of people in your office will probably not partake in the provided refreshments.  Maybe you had a late or large breakfast. Maybe you don’t like whatever is provided. Maybe you have dinner plans later and don’t want to spoil your appetite. Maybe you are on a diet. There are plenty of reasons that people don’t eat food that has been set out before them, not just because it has gluten in it. Don’t feel pressured to partake but also don’t feel pressured to explain yourself.  You don’t have to justify not eating the food!  It is not outside the realm of normal to abstain, so don’t stress about it.

Option 3: Bring lunch

There is nothing wrong with bringing lunch from the outside world into a meeting if everyone is going to be eating anyways. This is my least favorite of the three options, though, mainly because of convenience.  You may not have time to run out of the office and get food before the meeting. Another issue is that bringing a big outside lunch draws a lot of attention to you and your food.  It will smell different, look different and be packaged differently.  I get plenty of attention from being GF and, in a setting like this, I do not want that attention.

The benefits of bringing in your own lunch are that you won’t be hungry and you get to eat with your coworkers! If you do choose this option, do so with pride (OWN IT!).  You don’t have to feel victimized because you can’t eat the deli sandwiches provided. Your lunch is probably fresher and more delicious anyways! Instead of focusing on what you cannot have, focus on the fact that your lunch is something that you chose and enjoy it.

Networking

This situation may be a little trickier than a conference room full of donuts.  If your job requires networking with clients, prospective employees, getting to know your executive team or your boss then you will likely find yourself in the position of dining out!  There are some steps you can take to reduce the GF stress you may feel building in you as you think about giving the gluten speech in front of your boss or prospective client!

Strategy 1: Control the Environment

Try suggesting a restaurant that you know is safe or a restaurant that you frequent (maybe the wait-staff knows you and your GF needs already).  I like to suggest a few diverse options in the hopes that the person in question will choose from my provided list!  If this fails, then move to Strategy 2.

Strategy 2: Benign Deception

Whenever I really don’t want to be a spectacle while ordering I engage in benign deception.  I know this may seem over-the-top but sometimes (often, actually) I just don’t feel like putting myself on display while ordering!  I will excuse myself from the table and say that I am going to wash up or use the restroom. In actuality, I am tracking down the hostess or server to discus GF options BEFORE she/he comes to take our order.  If I can’t find the server assigned to my table I ask the hostess for help.  I explain that I am gluten free and really don’t want to have to ask questions and put on a show in front of the person I am eating with. In my experience, the hostess usually gets it. Make sure you are transparent and honest though otherwise it comes off as really odd that you are going so far out of your way to put in an order!

Here are some potential questions you can ask:

  1. Can you ask the chef which items are gluten free on the menu?
  2. What modifications do I need to make to make ____________________ gluten free?
  3. Do you know which items are gluten free off the top of your head or can you grab someone who does?

Once I figure out what I can order I go back to my table.  When the server comes I can put in an order as smoothly as my non-GF lunch date!

Strategy 3: Order Simply

If you don’t want to implement Strategy 1 or 2 here is another alternative: order simply.  Once you have been gluten free for a while you start to get good at deciphering menus and figuring out what is likely to be gluten free. This is risky!! Not telling your server that you are gluten free can get you into trouble sometimes so use this strategy with care. I might order a salad and specify no croutons, bread or dressing (even if croutons aren’t listed in the description on the menu, say it anyways!). The last thing you want to do is send a dish back in front of a prospective client because you forgot to mention an important detail about what you wanted eg no croutons!

Happy Hours

Happy Hours are pretty common places for coworkers to socialize after work but can sometimes be tricky if you are gluten free.  Most bar food is horrible for the gluten free diet because the menu items are usually fried in contaminated oil (wings, French fries, calamari etc).  Avoid food at happy hour unless you have talked to the wait-staff or cook beforehand.  Since you are not eating make sure you limit your alcohol intake! You don’t want to be that coworker. Beer is super common at Happy Hours, especially because there are great deals on pitchers.  Take pride in not drinking the beer otherwise you are going to feel bummed out and excluded. You don’t have to tell people it is because you are gluten free if you don’t want to. Some people don’t like beer anyways! You can always go for a glass of wine or a mixed drink. Consult GF resources to make sure your drink of choice is gluten free. I keep things simple and order a glass of wine.  Avoid any weird mixed drinks unless the bartender is willing to tell you the ingredients. Check out Triumph Dining’s list of gluten free alcoholic beverages. 

The thing to remember about happy hour is that people are happy to be there! Work is over and I promise you that no one cares what you are eating or drinking so long as you are having a good time!

Holiday party/Retirement Party/Celebrations

A work party is no different than any other holiday event or dinner party you may have gone to in the past. Don’t overthink it! Use the same strategies you use for other parties. You can check out my posts on how to survive Easter dinner parties  for some tips.

One bit of advice: just bring something! Again, you don’t have to make everything about gluten. You can control the narrative so that you do not feel like a victim of Celiac Disease or gluten intolerance. Bring a dish to be nice/polite/for fun or to show off your cooking or baking skills.  You can bake these awesome Tiramisu cupcakes or bring this savory quinoa dish that will be sure to impress!  If you bring a dish you earn brownie points with the host and it guarantees that you have something to munch on during the party.

Traveling

Some jobs require traveling and this can make finding GF food challenging.  You will be in unfamiliar territory and may be traveling with a team from work.  Download the Find Me Gluten Free application on your smartphone before you head out to your travel destination. This app takes your GPS location and gives you a list of restaurants with GF options near you. You can easily make suggestions on where to dine to your work team. Tell them there is a Chipotle about a mile down the road and they will probably be impressed how well you know your way around the area!

If traveling alone you have more flexibility and the app should be enough to help you find food options. If you are having issues because the people you are traveling with want to go out for pizza remember you can probably order a salad but more importantly, if you are traveling with these people, you should probably just explain the gluten thing! You may be surprised how understanding they can be.  If a conflict arises you will have to just talk it out. Hopefully all parties involved will be professional about where to dine considering it is a work trip anyways and not a vacation!

If traveling, make sure you pack snacks to have on the road.  Pack protein bars or you can always buy Kind bars at Starbucks! Here is a post on traveling gluten free by air!

Being gluten free in the professional world may be an extra challenge but, let’s be honest, being gluten free makes almost all food-related situations more challenging. Why would work be the exception? It isn’t fair but we can make the best of every situation by being prepared and having a positive attitude.  Remember that you can control the narrative. A lot of people experience negative feelings like being victimized, excluded or simply anxious over situations that may arise but we can take steps to change that frame of mind.  By being proactive we can turn negative situations into positive ones like bringing cupcakes to the next work function. Yes you have to put in some extra work but you get to eat cupcakes and your coworkers will enjoy them too!

Enjoy the rest of your weekend and, come Monday, get ready to be gluten free professionally!

-CC

Gluten Free Tiramisu Cupcakes

7 Apr


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The national cupcake craze has not excluded those living gluten free.  In fact, as far as a flour-based food fad goes, the cupcake industry has been pretty inclusive.  Shows like Cupcake Wars have highlighted several gluten free bakers in the past few years. How many of you have grabbed a cupcake from Crave Bakeshop in Lake Oswego, Oregon?  If you have, then you have probably met Ms. Kyra Bussanich, the proud winner of Cupcake Wars and promoter of gluten free awareness!  For my neighbors in the DC Metro Region we can always stop by Sticky Fingers Bakery in Columbia Heights, another winner of cupcake wars, for a vegan gluten-free cupcake!  The big kahuna cupcakeries are also jumping on the gluten free bandwagon.  Bakeries like Sprinkles Cupcakes provide customers with a red velvet gluten free cupcake. You can tell it is gluten free because it is marked with a big red “G” on top!

From coast to coast you can find bakeries offering gluten free cupcakes but what about baking them yourself??  Cupcakes are a great home-made good to bring to a friend’s dinner party, they are simple to transport, easy to eat (don’t require utensils) and are sweetly delectable.  Baking gluten free though, is no walk in the park…or is it?

The days of trying to find the perfect ratio of garbanzo bean flour:qiunoa flour:amaranth flour are over!  You also don’t need to search to the ends of the cyber world for a “gluten free” recipe that is more interesting you’re your traditional vanilla or chocolate cupcakes.  I’ll be real; you will have a hard time finding a gluten free recipe for the “raspberry cream cheese chocolate swirl cupcake” that your friend posted on Pinterest but with products like Glutino’s Gluten Free Pantry’s All Purpose GF Flour and King Arthur Flour’s Multi Purpose GF Flour the days of questing for specific gluten free recipes are over. Whenever you find a recipe that calls for 1 cup of all-purpose flour, you simply grab your box of all-purpose gluten free flour and get started! You can check out my review of gluten free all purpose flour here!

I recently made gluten free tiramisu cupcakes that completely exceeded my expectations! I am not a baker and always thought that baking gluten free and from scratch was simply off limits given my lack of experience.  It turns out, anyone can be a gluten free baker if they want to be. Now, if you hate hearing things like “I can’t believe this is gluten free!!” then don’t make these cupcakes because I guarantee you that people who eat them will shout this while devouring your glorious gluten free goodies.  The trick to baking, especially baking gluten free, is following the recipe exactly. Minor deviations can really mess with the texture and denseness of the cake.

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For this recipe, and others like it, I suggest investing in 1-2 mini cupcake pans. They are great for desserts, snacks and are just a bit cuter than your average cupcake.  The cupcake recipe is for a basic (and delicious) vanilla cupcake based on the recipe by Vegan Cupcakes Take Over The World.  You can use this recipe for making a ton of different cupcake varieties. This post gives instructions for turning a simple vanilla cake into a tiramisu delight!

Step One: Bake Your Mini Cupcakes

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Before you get started, make sure you have mixing bowls, an electric mixer or hand mixer, cupcake liners and the like! You do not need a Kitchen Aid Mixer in order to bake this recipe; however, it is my absolute favorite tool in the kitchen! It makes baking so much easier!  If you have one stashed in a cupboard somewhere now is the time to use it!

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Ingredients: 1 cup soy milk

1 teaspoon apple cider vinegar

1/3 cup canola oil

2 tsp vanilla extract

1 1/4 cups all purpose gluten-free flour

2 tbsp cornstarch

3/4 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

3/4 cup granulated sugar

  1. Combine soy milk and apple cider vinegar in a bowl and let sit for around 10 minutes (this allows the soy milk to curdle)
  2. Combine all dry ingredients in a bowl. Mix together using a fork
  3. Put all wet ingredients into a mixer and mix on low for a few minutes
  4. Add dry ingredients to the mixing bowl a little bit at a time until all ingredients are combined
  5. Pour batter into lined mini cupcake pan and bake at 350 degrees for 22 minutes

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Step Two: Make Your Tiramisu Frosting

Ingredients:

8 ounces mascarpone

1 cup heavy cream

½ cup powdered sugar (confectioner sugar)

cocoa powder and cinnamon (for dusting)

  1. Use electric mixer to whip the heavy cream. Set mixer on medium speed until you see stiff peaks form in the cream
  2. Combine the powdered sugar and mascarpone in a separate bowl
  3. Gently mix whipped cream and mascarpone mixture together until smooth
  4. Put frosting into plastic baggie and save in fridge until cupcakes are ready

**If you would like a vegan frosting combine ¼ cup margarine ¼ cup vegan cream cheese and 3 cups of powdered sugar in an electric mixer (I add cinnamon and nutmeg for an extra kick).

You will want to use a Ziploc bag so that you can cut the tip off, forming a makeshift pipette tool for frosting the cupcakes!

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Step Three: Assemble Your Cupcakes

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If you want to give your cupcakes that irresistible coffee flavor that people associate with tiramisu then you need to brew yourself a cup of Joe!  I use my Keurig to make a small cup of hazelnut coffee for my cupcakes, there is no need to brew a whole pot of coffee for this.  Once your cupcakes are finished baking you will need to cut out a small cone-shaped chunk from the center of each cake. You will drizzle a few drops of coffee into each cupcake. Be careful not to saturate the cake with coffee. You don’t want the cake to be mushy in the center.

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Once you have drizzled the coffee over the cakes it is time to get out your frosting. Cut the tip off of your Ziploc bag, forming a pipette and get to work! Once the cupcakes are frosted dust them with cocoa powder and/or cinnamon (I use both!).

Voila! You have now made interesting, delicious, gluten free cupcakes!

The next time you are invited to a dinner party and feel stressed about the dessert option just bring a batch of mini cupcakes! They are the perfect gift to a host because they are small enough that they don’t have to be the main or only dessert but substantial enough that you can feel included in the dessert course even if you can only have the cupcakes.  Mini cupcakes are simply a great addition to any event or meal.

Happy baking!

-CC

The Unsuspecting Celiac: Five Things That May Be Getting You

17 Sep

Being gluten free is a like being a full time student while having a full time job.  It requires understanding what is and where it can be found which means you must learn about the basics of cooking, how to read labels, and common restaurant preparation practices.  In terms of quantity of information, it is a lot. Not to mention, the labels on today’s foods are so complicated you feel like you need a BA in chemistry to decipher their code, but we Celiacs manage.  Once you get down the basics of being gluten free the real work starts. Every meal tests your knowledge and the consequence of ill-preparation or even a simple mistake is much graver than a bad grade.  The good news is that it does become easier with time. That being said, even the most seasoned Celiacs run into gluten now and then.

What are those common pitfalls that get even the most diligent gluten free devotees?  Here are 5 things that tend to sneak under the GF radar:

1. Pet Food – who would have though that man’s best friend could be your biggest gluten free enemy?  If you aren’t seeking out gluten free food for your pet I suggest you start right away.  Cats and dogs (at least mine and I’m sure there must be others) tend to wolf down their food. Seriously, when little Cannoli eats it is like something out of a cartoon with food flying in all directions.

In college my roommate had a Chihuahua who, like most small dogs and cats, would pick up a mouthful of food from their bowl and eat in all the way across the room on the floor.  If your pet food is full of gluten (like most are) you may be putting yourself at serious risk for cross-contamination in your house.

If you think labeling laws are lackluster in the human world, wait until you start looking for gluten free pet food. “Grain free” does NOT usually mean gluten free in the pet world. In fact, “grain free” varieties tend to have both oatmeal and barley in their recipes. You want to find brands that say “gluten free” or “no glutens” on them or you can take the time to read the labels on the “grain free” foods because some are gluten free.

Treats should also be gluten free because you typically handle them with your bare hands.  Blue has a bunch of gluten free treats that you can use to train puppies and to simply treat your pet.

Here are some very affordable brands that have gluten free food for both cats and dogs. I have used both Instinct and Blue for my pets with great results.

2. Wine – Many people believe that all wine is gluten free. While most wines are gluten free there are some exceptions that you should be aware of and on the lookout for.  For example, the process of fining the wine can result in gluten contamination if the company uses wheat protein as their fining agent. Fining is a process where the wine is stabilized and clarified by adding a protein (usually a clay called bentonite or animal protein). The proteins drift through the wine picking up solids and then sink to the bottom of the barrel leaving the wine at the top clear and stable.

Wines that don’t undergo fining usually need to be decanted before drinking. Furthermore, the proteins attract and eventually precipitate out phenols which contribute to the bitter taste of the wine. Fining can be used to augment the taste or astringency of the wine.

What is the verdict? Your wine is most likely safe, so drink up! According to Geraldine Newcomen of the Food Standards Agency in the UK, any product containing an allergen must be properly labelled eg if a wine fining process contaminates the wine with wheat it must be labeled on the bottle as “containing wheat.”  This is not true, or at least not enforced, in the US but most wines are naturally gluten free. Most wine companies use bentonite clay as their fining agent due the the vegan movement encouraging them to stay away from animal proteins and the food allergy movement pushing them away from using gluten.  When you drink wine, be conscientious. Check for any allergy labels on the bottle, avoid wines from Australia or New Zealand which have a higher likelihood of using wheat products during the wine making process.

3. French Fries – My go-to food at restaurants when I first got my CD diagnosis was French Fries. It wasn’t until a year into my diagnosis that I realized that French Fries are much more enemy than friend.  Though they are made of potato there are so many ways to contaminate French Fries. First and foremost, they are most likely fried in contaminated oil.  If the oil in the deep fryer is used to fry onion rings, fried chicken, wontons and the like than all foods fried in that oil are essentially infused with gluten and should be avoided.  Additionally, a lot of French Fries are dredged in flour to make them crisper when fried. What is worse, a lot of restaurants buy their French Fries frozen and so the waitstaff and potentially the kitchen staff wouldn’t even know that they have been dunked in flour. Along the lines of restaurants buying frozen French Fries, sometimes the staff does not pay attention to what type of fries they buy. For example, I went to a place in Berkeley, California that was selling beer-battered French Fries but didn’t even know it. I discovered this when I asked to see the packaging.

The moral of the story is stay away from French Fries unless you are at a restaurant that you know really, really well or has been trained in cross-contamination and gluten free awareness.

Are there some safe fries out there? Yes! Five Guys and In N Out both have GF fries and oil that is exclusively used for their fries. Stay away from almost all other fast food French Fries and be sure to inquire at sit-down restaurants before ordering their fries.

4. Veggie Burgers – I don’t fully understand why but many, many, many people assume that if something is vegetarian or vegan then it is probably gluten free too. This is absolutely not the case. Although vegans and gluten free people both have highly restricted diets, read labels and ask questions at restaurant it does not mean that our needs are the same. Sometimes, if it looks like a duck and quacks like a duck it simply isn’t a duck. You know?  I have been served veggie patties as the “gluten free option” a number of times, all of which resulted in me being glutened.  I learned my lesson and now avoid veggie burgers unless I can personally read the label or a chef comes out and tells me how he or she made the burger.

One time I was at a catered work event and the caterer said the veggie burger was the GF option. I asked the guy to double check the packaging and I watched as he picked up the box and read.  He came back to report that the patty was gluten free. Literally form 10 feet away and looking over his shoulder I could see a big sticker on the box that said “MADE FROM WHOLE WHEAT!”  Sometimes people can’t get vegans and gluten free people separated in their brains. This is something that gluten free people need to know and counter-act.

Some veggie burgers, like Sunshine burgers, are gluten free. If you are trying to be GF and vegetarian or vegan than be sure to find some reliable brands so you don’t go hungry!  I am actually going vegan until Thanksgiving and I look forward to the challenge.  I’ll be sure to post about my experience once it has been longer than a two-day commitment (I started yesterday).

5. Preschool or Kindergarten – This may not apply to most of my readers; however, many of you either have or at least know a Celiac kid.  Playdough is any Celiac kids worst enemy.  Children play with it all day and then run around touching things with their contaminated, yet adorable, little hands.  If you have a Celiac kid and need to send him or her to preschool or Kindergarten I suggest talking to the head teacher about playdough in the classroom.

Ironically, I discovered how troubling play-dough (brand: Play-Doh) can be through my work.  At a big work conference all of our tables had play-dough at them for people to fiddle with during the long 6 hour lectures.  Unfortunately, we also ate lunch at these tables.  People would rub the play-dough on the table to flatten it out, little bits would stick to the table and dry and my colleagues’ hands were coated with the shiny oil from the play dough, making me feel like I could see the gluten all over them.  As a grown up, I wasn’t too concerned. I made sure my hands and food didn’t touch the table. Kids aren’t this observant. They touch everything around them and are very prone to sticking their hands in their mouths.  The risk of contamination is pretty high!

Solutions? Talk to the teacher about having play-dough removed from the classroom. I am a teacher and I know I would be receptive to a suggestion like this from a parent. If for some reason they believe that play-dough is a quintessential component for their pre-K curriculum than advise they buy a GF brand. If they refuse you may want to consider either going to an administrator at the school or buying the GF play-dough yourself and coercively donate it to the school. If there is one thing I know about parents of Celiac kids, they are persistent and effective advocates for their children.

Alright, I recognize that on top of everything you know about being gluten free, adding even five more things can be pretty frustrating and disheartening.  Let’s end on a positive note. We talked about five surprising things you can’t have but what are some surprising things that you can have???

1. Macaroons and Macarons – Most Macaroons and Macarons are naturally gluten free! Macaroons are the American cookie with coconut in them used by many during Passover. Macarons are typically those colorful French cookies you see in pastry shops. They are also usually gluten free because they are traditionally made with almond flour.

There are always exceptions so always read labels and ask questions but for the most part, you are good to go. Jewish Macarons are used as a dessert on Passover. They are Kosher and gluten free. Additionally, a lot of French Macarons are made with almond flour like this recipe for chocolate Macarons.

Order some now!!

2. Lea and Perrins – We normally avoid Worcester Sauce because it used to always have gluten in it. This also meant we had to avoid Caesar salads and many steak sauces and marinades. Today, Lea and Perrins, probably the biggest Worcester company, has changed their recipe to be gluten free. I still would be cautious about ordering a Caesar salad or ordering something with Worcester without seeing the bottle and making sure it is Lea and Perrins but you can definitely use it at home when you are cooking. In the next few years I think it will be safe to eat Caesar dressing without too much inquiry. Now that Lea and Perrins have set the bar, I expect other companies to follow suit. Until that day, always be cautious but you can start re-including Lea and Perrins into your recipes.

3. Dorritos – These are now gluten free! The original flavor of Dorritos has changed its recipe, which used to include wheat flour, to a recipe that uses corn instead.  As someone in the field of Public Health I can’t really condone eating Dorritos but this will make Superbowl parties and the like much easier considering how popular the Nacho Cheese flavor is!  Yum!

4. Pao de Queijo aka Brazilian Cheese Bread – Ever been to Fogo De Chao? This is a very popular Brazilian restaurant that, like most Brazilian restaurants, serves Pao. This is the most amazing cheese bread on the planet! Seriously, it tastes like a Cheez-It but has the texture of fresh baked, perfectly gooey bread.  It is naturally gluten free.  If you don’t have a Brazilian restaurant in your area than you should order Brazi Bites online (or look for them at your local GF store).

5. Poppadoms aka Indian Lentil Bread – Though the texture resembles that of a chip more than bread, Poppadoms are delicious and available at most Indian restaurants. You should always check to make sure they do not have flour in them because some restaurants do not follow an authentic Poppadom recipe. They have a yummy nutty flavor and are a great GF substitute for Naan. Don’t get me wrong, they don’t taste like Naan, but it is something you can munch on at the table and use to scoop up curry in the bottom of your bowl during dinner.

I hope reading about the five foods that many unsuspecting Celiacs fall victim to will help you avoid gluten contamination this fall and that they five happy gluten free surprises made your day! Go indulge in some Macarons or some cheesy Dorritos. Being gluten free is very challenging. You deserve to indulge every now and then. Enjoy!

-CC

Expectations.

4 Aug

Expect: to consider reasonable, due or necessary

Up until very recently my GF expectations have been low.  I did not consider it reasonable that all people should know what gluten is. I did not feel that I was due a gluten free meal at catered or work events.  I did not think it was necessary that people put in extra effort to accommodate my dietary needs when I could always work my way around it on my own.  I expected people to be accepting of the fact that I might bring my own dinner to a catered event but I did not expect the event to accommodate me. Even though precedent dictates that people with alternative diets should be accommodated (look at how mainstream providing vegetarian options has become), for some reason, to my shame, I did not hold those same high expectations for myself or my gluten free community.

Now, my expectations have changed.

I realized that my expectations were being shaped by experience and patterns and not based on what is reasonable, due or necessary. It took  sustained positive experiences to break the pattern of my experiences with food to adjust my expectations.

I was recently accepted into Teach For America, a nonprofit organization that seeks to close the achievement gap in the United States.  In order to begin teaching in the Fall I needed to complete a six week training program.  The catch? Room and board were to be provided. Most people rejoice at the news that they get free room and board for six weeks but as someone with Celiac Disease, I expected nothing but trouble.  My experience with Teach For America (TFA) has changed my expectations for the better.  Check out what happened:

The room and board arrangements at Temple University for close to 1,000 corps members and staff members were made by my new organization Teach For America.  Although Temple University already had the infrastructure in place to accommodate people on the gluten free diet, it would not have been operational during the summer without the insistence of Teach For America. The fact that TFA went out of their way to communicate with the dining hall specifically about GF options is pretty astounding for several reasons:

1. TFA was accommodating close to 1,000 people’s needs.  They made accommodations for vegetarian diets, Kosher diets, vegan diets, rooming issues due to disabilities and many more issues.  There were so many needs and people to accommodate. I was so pleased that the Celiacs did not fall through the cracks.

2. TFA had to coordinate with twelve public schools in Philadelphia, finding summer teaching jobs for 800 corp members.  This took much time and effort due to sheer mass of teachers, schools and students. Add in the complicated and ever-twisting bureaucratic channels that TFA had to navigate and I think we can consider the GF accommodations close to a miracle.

Temple designated GF toaster with my Udi’s bagel warming up.

Temple’s GF zone — the GF food options are located in a designated “gluten-free/Kosher zone.” It remains unclear to me why you would combine the Kosher and GF options but…what can you do!

Temple’s GF microwave — Temple had many frozen GF products stored in a freezer in the GF zone.

I was very impressed with Temple’s gluten free infrastructure.  Don’t get me wrong, it wasn’t perfect. The food was bland and unhealthful but that wasn’t because it was GF. It was college cafeteria food!  In addition to the GF zone and availability of GF products the dining hall provided all TFA corps members with bagged lunch. The people with restricted diets (ranging from GF to Kosher to Peanut Free) would pick up their lunches in a separate, designated area.  Each food item (entrée, sides, snacks and drinks) was labeled with the person’s name and dietary restriction. Mine read: Cecilia Bonaduce — Gluten Free

In addition to the five weeks at Temple I spent one week in Washington DC at the Sheraton Four Points Hotel.  The accommodations there were even more impressive than at Temple.  The hotel served breakfast sandwiches every morning for the Teach For America people but at the end of the buffet line there were individually packaged and labeled GF breakfasts consisting of bacon, eggs and fruit.  When they served Italian food for lunch they had a labeled and separate area with GF pasta and sauce.  Though the salad had croutons mixed in it took nothing more than a simple request to one of the waiters to receive a fresh crouton-free salad.

This was my absolute favorite food moment:

The hotel provided bagged lunch and instead of a wilted, undressed salad or a couple of carrot sticks (my old expectations for an “accommodation.”) I opened my brown bag to find a brown rice wrap.  Real food!

After this experience I realized that even if you are going to a catered event with 1,000 people like I did this summer we should be accommodated.  I have officially raised my expectations.  I am hoping for a Pygmalion effect of sorts in which my high expectations will yield positive results in terms of promoting awareness and making accommodations for gluten free people as reasonable, due and necessary  as providing options for vegetarians has become in recent years.

It is time that you, just like me, adjust your expectations in order to protect your health and well-being. I used to hold low expectations because I did not think that GF accommodations were possible. I am telling you now that I am positive that it is possible. I witnessed such accommodations this summer and I hope to continue to experience such positive and inclusive events.  Furthermore, in the event that accommodations are not met, I will be holding myself to higher expectations as well. I expect myself to be an advocate, to speak up and to stand up for what I believe is reasonable, due and necessary.

-CC

Wheatless in Seattle

19 Jun

I travelled north to Seattle, Washington to promote CC Gluten Freed at the  The Gluten Intolerance Group’s Health and Wellness Event on June 16th.  Seattle is incredibly gluten-free-friendly (GFF).  I experienced a lot of great food and great customer service.  I have been to many of these GF conferences in the past and, I must say, the GIG’s Health and Wellness Event was one of the best gluten free conferences I have ever attended.

Even for people with Celiacs, the gluten free diet is only one, of many, components to a healthy lifestyle.  The GIG event really brought this point to the forefront of their conference by providing all attendees with free health screenings including Bone Density, Blood Pressure, Type I Diabetes Testing, Spinal Health Screenings and more.

My Dad prepping for the conference

In addition to the free health screenings, GIG also had a ton of great vendors at the conference including brands like Udi’s, Triumph Dining, Glutino, Canyon Bakehouse amongst many, many others (including CC Gluten Freed!!).  I was lucky enough to be in a booth next to Brazi Bites, a company that makes a Brazilian cheese bread that is naturally gluten free.  Before the conference, I had never encountered Brazi Bites before.  They are one of the best GF snack foods I have ever had!  Check them out online.  They have the taste of Cheez-its and a dual texture: crispy, crunchy on the outside and gooey and light on the inside.

In addition to the great vendors, there were some very interesting people there including Mrs. Alaska (Brandy Wendler), promoting her pageant platform for Celiac Awareness and Kyra Bussanich,a gluten free baker and the winner of the Food network Channel’s Cupcake Wars!

My favorite part of the conference was definitely talking with the local Seattle gluten free community.  What a smart city!  I had incredibly interesting conversations with almost everyone who stopped by to chat at my booth.  For example, Junea and Cameron (creators of Brazi Bites/my conference neighbors) and I discussed the important distinction between foods that are naturally gluten free and foods that are created to replace glutinous foods e.g. Brazi Bites vs. GF penne or GF sandwich bread.  You can expect a future post about the issue but, in short, I really do prefer foods that are naturally gluten free like Brazi Bites both in a philosophical sense and from a culinary perspective.  Another chat I had with a local was about how to get groups to adapt to the GF diet.  For example, the person I spoke to is part of a group at her church and always has trouble when they have their monthly potluck.  I also heard that Doritos are going gluten free!  I always learn so much at these conferences.

Many people asked about where to buy CC Gluten Freed t-shirts, so I created a webpage to order the shirts.  From what people said at the conference, they just love the logo!  My grandfather, Ernest Marquez, was a cartoonist for years.  When I created CC Gluten Freed, he drew this logo for me and had it framed (and put on a jump drive) for me for Christmas.

I will definitely be attending the conference next year and I encourage my readers to make the trip out to Seattle as well!  For more information about GIG go to http://www.gluten.net

What else did I do other than attend an all-day GF conference?

A lot.

My Dad and I went to the Mariners Vs Giants game for Safeco Field’s Gluten Free Awareness Night!  I had a hotdog.  My dad asked me why I didn’t wear my CC Gluten Freed t-shirt to the game since we were sitting in the “gluten free zone.”  I told him that I wanted to watch some  baseball, eat a hotdog  and  just enjoy the work of great nonprofits like GIG.  It was a relaxing experience, something I rarely say about dining out!

My Dad and me at the baseball game

We also went to the Flying Apron bakery, a 100% gluten-free, vegan bakery in Seattle.  Pike Place Market  was a great experience too!  I stopped over at Beecher’s Handmade Cheese, a famous cheese shop, that sells a GF version of their “world famous Mac N’ Cheese.”  We didn’t just dine around the town, we also checked out the tribute to the movie Avatar and the Jimi Hendrix exhibit at the EMP Museum.  This museum was really fun and interactive!  They have a whole section of the museum for making music: my dad and I took advantage of the practice rooms.  He played guitar and I played drums.

No trip to Seattle would complete without a trip to the Space Needle.  We had a great lunch up at the top.  I enjoyed both the food and the view.  The waitstaff was pretty good about making GF accommodations but their menu items are somewhat limited.  If you are in the mood for a great salad (like I was), head up to the top of the Space Needle but if you are super hungry, I’d stop somewhere else for lunch!

The view from the Space Needle. We were able to see Mt. Rainier 

My Seafood Cobb Salad from the Space Needle, 100% GF

The highlight of my trip was going on the radio with KZOK during their morning show.  I was a little nervous going on air, considering it is a live show with Seattle, literally, listening but I had a great time.  In fact, Im quite jealous of my Uncle Danny’s job.  Danny chatted with my dad and me for a bit on air then, during the news section, Danny let me make an announcement about the GIG’s Health and Wellness Event.

After my jam-packed trip to Seattle, I am quite tired but I am so happy that I went. The conference, like I said, was one of the best I have ever attended and the people I met at the conference were so interesting, dedicated to their health and fun to chat with.  In fact, many of the people that I met at the conference are checking out CC Gluten Freed for the first time right now!  I just sent out the “invitation to follow” email and I hope that some of my new GF acquaintances sign up!

-CC

CDF Education Conference!

30 Apr

What a successful conference!  I am sure all who attended will agree that the day of feasting and learning could not have been better.  The Celiac Disease Foundation pulled out all the stops for this year’s Annual Education Conference and Food Faire.

I had a table promoting CC Gluten Freed and got some great feedback from the gluten free community.  I am so pleased to report that many people have found the site very helpful and even inspiring!

I was lucky enough to be considered a speaker at an event where such prominent figures as Dr. Stefano Guandalini of University of Chicago Celiac Disease Center, Dr. Peter Green of Columbia University Celiac Disease Center and Dr. Gregory Harmon of the UCLA Celiac Disease Center were speaking.  I lead the Young Adult, Teen and Tween session, designing activities and giving a speech about the surprising social benefits of being gluten free, a silver lining, if you will. At the end of the session I raffled off three Kraft Mac N’s Cheese Powder bottles!  This is one of the only foods I have not found a perfect GF substitute for.  I quested for the powder (sold separately from the glutinous pasta) for days and days and am so glad I found it.  You should have seen the kids’ faces when they won the ingredients for the best Mac N’ Cheese in US history.

In addition to the great speakers and educational lectures at this event, attendees had access to over a hundred food vendors providing samples of delicious GF products.  I, personally, could not help but go back for a second serving of pizza at the Udi’s table!

I learned a lot not only from the speakers but from the gf people who stopped by my table.  For example, I met a ton of people who were diagnosed with Celiacs only after their children or grandchildren were diagnosed!  I wonder if this is because of the involvement of parents in children’s health, the quality of pediatric care in the US compared to adult care or if there is some other explanation!  I also received a lot for requests to purchase CC Gluten Freed wristbands for family members, support groups or gluten free clubs and organizations.  In response, I have made the bracelets available here! I, personally, always wear 3 of them so I can give them away if I meet a GF person on the road!  The bracelets are very fun and meaningful.  Check out the meaning behind OWN IT.

For those of you who are just joining ccglutenfreed.com after meeting me at the conference: WELCOME!  I hope you enjoy the blog.  I had such a great time at the conference.  It was a day I will never forget.

drawing a crowd at the CC Gluten Freed table!

CC Gluten Freed was located next to the University of Chicago Celiac Disease Center table!

vendor exhibits



-CC

How To Get The Most Out Of Your GF or Celiac Support Group

22 Apr

No time to read? Click here to listen to this blog post!


You may have heard of them,  you may have even been to them but are you making the most out of them?  Gluten free support groups can be very useful and a great addition to your gluten free lifestyle.  The trick is knowing how to make the most of them.  Support group meetings can vary in terms of structure and content.  All of the group meetings I have been to have consisted of an informative guest speaker, usually a leader in the GF community, informal mingling with other attendees and samples from a GF food vendor.

Are there certain things you should keep in mind in order to maximize the benefits of  attending?  Absolutely!

Here are my suggestions that I hope you adopt before attending your next, or first, GF support group meeting.

1. Bring business cards – one of the biggest emotional challenges of having Celiac Disease or gluten intolerance is the inevitable, yet probably only occasional, sense of being alone.  Finding a gluten free support group will show you that you are not alone.  Seeing it is not enough though, you need to feel it.  To do this, make some gluten free friends!  Bringing business cards to meetings makes it very easy for you to exchange contact information with the other attendees.Typically, the mingling at meetings is very informal.  You are unlikely to have a table to write on or pens and paper for trading contact info.  In addition to lack of resources, you may not have the time to have the exchange of contact information in the brief minutes allotted to mingling, especially if you have somewhere you need to be after the meeting.  Business cards are quick, to the point and a great way to help you remember someone!  If you don’t have business cards, get some personal contact cards made!  They are very inexpensive to order and super fun to design at www.vistaprint.com

2. Ask the right questions – at many GF support group meetings, group leaders schedule a guest speaker to come educate the group about various aspects of the gluten free diet.  At the Oakland Celiac Support Group I have heard from speakers such as Dr. Emily Nock, a primary care physician and Celiac Advocate at Kaiser Permanente, and Ann Whelan, the Editor-in-Chief of Gluten Free Living magazine. You want to capitalize on your opportunity to ask questions, especially considering how incredibly talented and qualified the sources at meetings tend to be.  But, what to ask?  Avoid overly personal medical questions.  Though the speaker may be a physician,they aren’t going to be able to give you solid medical advice based on one question in the middle of a group lecture.  In addition, asking personal medical questions takes away from the group’s ability to benefit from the speakers advice.  Ask more general questions that aren’t overly specific to your personal medical status.  For example, don’t ask a 3-4 minute long question that requires you reciting your medical history. Instead, ask questions like “what is the possibility of people finding a cure for Celiacs? What would a cure look like?” or “What is the current status on GF labeling laws and how do you think they will impact my health?”

3. Get to know at least one person really well each time – This goes along with the idea of bringing business cards to the meetings.  Try and establish a genuine connection with at least person at each meeting.  Of course, you won’t have time to get to know everyone which is why having business cards on hand is very helpful.  Try chatting with the person sitting next to you.  Try looking for someone who has a similar lifestyle of life context as you do. For example, if you are the mom of a Celiac kid then look for another Celiac parent to get to know.  If you are a very busy, fast paced business person look for someone who has a similar job or similar job demands.

4. Introduce yourself to the guest speaker -At the time when I heard Dr. Emily Nock speak at the Oakland Celiac Support Group, I was just beginning to consider the medical field as a potential career goal.  After her presentation, I introduced myself and asked her if I could shadow her medical practice.  Although I did not have a personal contact card, Dr. Nock took down my contact information.  I shadowed Dr. Nock for a full semester while at Cal and two years later, Dr. Nock is both my friend and my mentor.  Never miss an opportunity to network with people in the gluten see community, especially GF leaders.

5. Follow up – This is my biggest piece of advice.  Follow up with the people that you meet at these meetings. Shoot them an email or give them a call next Saturday morning.  Make sure that these connections don’t get lost in the hustle and bustle of  your life.  The friendships and connections you make at these meetings can really improve your gluten free lifestyle.  There are a ton of different ways you can follow up with people: Linked In, Twitter, Facbeook, email etc.  Choose whichever one is best for you!

If you don’t have a GF support group, I highly suggest finding one!  There are a ton of resources for you on the web.  Check out the Celiac Disease Foundation’s extensive list of GF support groups across the nation.  National Foundation for Celiac Awareness also has a database dedicated to this topic.  For more support group options try signing up for www.meetup.com.  This website is a social media site where people can form and search for groups based on their interests.  In addition to these resources you can always google your city and “gluten free support group” to find contact information for a group in your area.

Hope these tips make your next GF support group an invaluable and rewarding gluten free experience.
-CC
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