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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

This Week On The Hill: Celiac Disease and Politics

4 Mar




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When I moved to Washington DC to teach 7th grade Science I never thought that I would end up in the offices of Senators and members of the House promoting legislation that will benefit the gluten free community. Advocating for the gluten free community is one of my greatest passions, it is why I started this blog, go to events and volunteer for many of the gluten free and/or Celiac nonprofits in the United States, but I never thought I would have the ear of the US government.

The Digestive Disease National Coalition held its annual public forum, uniting people from across the digestive disease spectrum for one cause: get our needs on Congress’s radar. DDNC held multiple informational lectures on Sunday preparing the volunteer advocates for our day on the Hill. Sunday night ended in an amazing Welcome Reception. I never expected to worry about over eating at a Digestive Disease event but the food was incredible and 100% gluten free despite the fact that Celiac Disease is only a small subset of the overall coalition. Katz provided the gluten free desserts as well as toast and muffins for breakfast the next day.

The Digestive Disease National Coalition unites people advocating for the treatment and prevention of conditions ranging from colorectal cancer to pancreatisis to gastro paresis to Celiac Disease to Chrons and much much more. The showing of volunteers was truly inspiring because we had policy makers, presidents of nonprofit organizations, patients and the families of patients all working together to promote legislation that will help cure, treat and prevent digestive diseases. I met cancer survivors who showed up to support people still fighting for their lives. I worked with people who were physically exhausted by the end of the day because they are living with serious chronic illnesses. The solidarity demonstrated by the digestive disease community is something to be revered.

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Although I am from California, I was representing the state of Maryland today, my current residence. I was happy to be with Team Maryland because Marilyn Geller, Chief Operating Officer of the Celiac Disease Foundation, was here representing the political needs of Californians living with Celiac Disease. Alice Bast, president of National Foundation for Celiac Awareness, was here representing Pennsylvania along with a small cohort of other members of NFCA. I was very proud to be a part of the Celiac cohort present at DDNC.

DDNC divided our coalition by state, forming teams of around six people. The teams were responsible for planning what would be pushed for during our meetings with Senators and Representatives and had to elect a team leader to facilitate the discussions. I was elected leader for Team Maryland which was both humbling, terrifying and exhilarating.

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I met with the offices of Senator Mikulsi, Senator Cardin, Representative Ruppersberger and Representative Van Hollen. The main goal of our visit was to push for an increase in National Institute of Health funding from $31 billion to $32 billion. Honestly, it was an easy sell given the fact that the people I met with were democrats, on various health committees and the NIH is located in Maryland so its funding directly impacts the state by increasing jobs in the health field.

You may be wondering what can Congress do for someone living with Celiac Disease. That is a fair question, unlike many diseases and conditions out there, Celiacs doesn’t have a very long or involved legislative agenda, something the gluten free community hopes to change in the next few years. However, there are a few issues that are pretty significant: 1. Gluten Free Labeling Laws 2. National Celiac Awareness Month (May)

Currently, the gluten free labeling bill is being reviewed in the Office of Management and Budget which is great. It should get sent back to the FDA soon for approval. The main issue I focused on in my Congressional visits was the declaration of May as Celiac Awareness Month.

In a time when budgets are tight and sequestration has broken the hearts of many members of Congress, pushing for meaningful legislation that doesn’t cost Congress a dime is pretty heart warming business. There is no reason for Congress not to proclaim May as National Celiac Awareness Month; however, there is a risk that this issue gets overlooked given the complicated political climate. My goal was to get this House and Senate Resolution on their radar.

I explained to the members of Congress that Celiac Awareness Month is incredibly important to our community. For one thing, the biggest challenge with living gluten free is the overall lack of awareness in the general population about the condition. Celiac Awareness Month helps get the word out because not only does the government get involved but it gives nonprofits like Celiac Disease Foundation, National Foundation for Celiac Awareness and the Gluten Intolerance Group a wonderful platform for awareness campaigns during the month of May. For example, last year GIG was able to reach over eight million people through their Chef to Plate program that has restaurants that currently offer gluten free menus promote Celiac and GF awareness for the month of May.

In addition to helping people currently diagnosed with Celiacs or gluten intolerance, declaring May as an official Celiac Awareness Month can help us increase the number of accurate diagnoses. This is where I got the attention of Congress: misdiagnosed Celiac patients are a drain on the economy. Before diagnosis, many Celiacs see close to ten physicians, racking up medical bills. Additionally, they are usually prescribed medications to treat symptoms that could be completely eradicated by following a gluten free diet. They undergo expensive procedures like endoscopies, blood tests, colonoscopies etc racking up more and more medical bills, potentially going into debt. Furthermore, undiagnosed people tend to be very sick, they may have to leave the workforce, start getting disability checks from the government or declare themselves as unemployed.

Personally, I feel like the quality of life arguments should be enough to tug at the heart strings of members of Congress but if not I am happy to make arguments that tug on the purse strings, and those arguments happen to quite plentiful.

I found overwhelming support for the Celiac Awareness Month Resolution. The staff aides asked me several follow up questions and even asked me for my contact information so they could get more information for their Senator on this issue.

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The Kennedy Caucus Room

I had such a wonderful time. Not only did I meet great people, true champions for their causes, but I got to spend time with NFCA and CDF as well as eat amazing food. I know the food is the least important part of the day but I have to admit it really was amazing to see gluten free accommodations made so efficiently and without error. The luncheon held in the Kennedy Caucus Room was a sandwich buffet that had gluten free and gluten-containing options but avoided cross contamination by separating and labeling the types of bread and providing condiments in packets instead of a common serving bowl and a knife to spread onto the bread.

The people I met today were so inspiring because many of them are patients who came out to represent the needs of people living with their conditions. These are people who took off work in order to promote a good cause, people who were willing to put themselves on the spot and speak to members of Congress about very personal matters. I have always said how much I love the gluten free community because it is such a supportive, connected and united group of people but what I didn’t know is that we have a host of brothers and sisters out there living with digestive diseases who are fighting the same battles for quality of life. I’m proud to be gluten free and proud to be a part of DDNC!

Consider signing up for the Digestive Disease National Coalition next year! It is an experience worth having!!

-CC

CC Gluten Freed’s Best of 2012

5 Jan

As the nation reviews the employment, or rather unemployment, data from December 2012, I too feel inclined to take a look at some numbers. CC Gluten Freed had a fantastic year when quantified in terms of hits and viewer traffic! Now, asking a blogger for the number of hits per year/day/whatever is similar to asking a woman her age: it is simply impolite. I will happily reveal some of my aggregate data and post CC Gluten Freed’s top hits of 2012! Just as NPR reviews the best podcasts, I will be reviewing my top posts of this year for you to share with friends or just enjoy for a second read through.

Best-of-2012

#1 Post of 2012

So you want to take a cooking class…

This post offers advice for taking mainstream cooking classes while being gluten free.  The cooking classes advertised as “gluten free” are usually special courses offered sporadically at cooking schools, local markets and local stores.  Gluten free people need to be able to cook for themselves since restaurants always pose a risk and bringing a dish to dinner parties is always a must.  How are we supposed to become master cooks when the only classes we attend teach gluten free baking and/or are hyper-specific classes eg a specific type of cuisine.

I wanted to take a cooking series that covered all the basics of cooking: knife skills, sauces, meats and poultry, baking, grains etc. Check out the top post of 2012 to find out how I managed to make my experience a gluten free on. 

#2 Post of 2012

The Domino’s Effect

Remember when Domino’s thought they were being gluten free? This post looks at the situation critically and examines both sides of the issue: was Domino’s position on gluten free pizza a valid one? Spoiler alert! I conclude that it was an absolutely abhorrent decision on Domino’s part.

In this post I applaud the NFCA for making sure that Domino’s did not falsely advertise their pizza. GREAT Kitchens was able to evaluate the kitchen practices that Domino’s intended to implement and concluded that their kitchen practices are not safe for Celiacs.

In addition, I point out the negative implications of such careless actions on Domino’s part.  Do the decisions of big companies have a domino effect?  Read to find out!

#3 Post of 2012

The Importance of Letters

The third favorite of 2012 is “The Importance of Letters.” I am glad that this post ranked so high in terms of traffic because this was one of my founding pieces for CC Gluten Freed.  The whole idea behind this blog is to spread awareness and teach my readers how to advocate for themselves and other people living with Celiac Disease.   This post discusses the what, when, where, why and how of writing letters to restaurants about gluten free customer experiences.

Check out how you can make a difference by spreading the word.

#4 Post of 2012

The Unsuspecting Celiac: Five Things That May Be Getting You

I am also glad that this post had so many views because it is a great resource for people who are gluten free but are still feeling symptomatic. In some cases, people let bits of gluten slip into their diet from some unexpected sources!  This post looks at five foods that a lot of gluten free people continue to eat even though they shouldn’t.

My favorite part of this post is the very end. I tell you five things you may be surprised to realize that you CAN eat!

#5 Post of 2012

Recipe: Quinoa with Cucumber and Mint – White Sea Bass with Orange-Tarragon Relish 

Coming in at #5 we have my recipe for cucumber mint quinoa!  This recipe is absolutely delicious!  It is a great dish to serve in the summer time because it is filling yet refreshing. I include little changes you can make to this recipe to keep things interesting. You can use this versatile recipe in so many contexts.

One tip: the Quinoa dish is perfect for bringing to a dinner party as a gift for the host.  It is filling enough so that if there isn’t anything you can eat your plate will still be full (as well as your stomach) but the dish is light enough that it won’t steal the show from whatever main entree your dinner host is serving.

Check out this post for the recipe!

 

 

Here’s to another year of great posts and many readers!

 

-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

Back To School: the brown bag

26 Aug



Most of the school districts in the country have just finished with their first week of school.  As a first year teacher I am relearning what it means to need to bring your lunch to school everyday.  I know that teaching isn’t the only profession with an almost non-existant lunch break. So, what do we grownups do about lunch?  We need to revert back to a childhood strategy: the brown bag.

Being active in the field of public health has exposed me to many health conundrums that individuals must work to overcome despite the fact that the real answers to these problems can only be solved by city planning and public policy.  One such problem: food deserts. The food scenes in these deserts are dominated by fast food restaurants and mini-marts.  You can drive for miles without seeing a healthy food option.  These food deserts impact the health of lower-income, both urban and rural, communities across the country.  For a Celiac, the prevalence of food deserts are exponentially greater because options that are typically considered “healthy” are  often unavailable to us. A gluten-free-food-desert is an area with very limited GF options.  Maybe it is near where you live. Maybe it is where near you work. Either way these GF deserts make planning a necessity for any successful Celiac.

My current job happens to be in a food desert.  When my school had a faculty meeting we had to pass up six proximal pizza places because none of them had a salad option.  We ended up picking Lido’s pizza which was much further away than the other six pizza options near my school.

The lunch break for a teacher can more accurately be called a lunch moment.  We have about twenty minutes to take care of anything personal (eating, restroom, making phone calls, organizing, grabbing something we left in the car, etc.), then it is back into the trenches.

This is where the brown paper bag comes into play.  I don’t have time to run out to a local fast food place to grab lunch.  To boot, none of the places near me have viable GF options.  My school is surrounded by a buffalo wings place, Chick-fil-A, a couple of pizza places and a supermarket whose buffet is made up of chicken strips, mac n’ cheese and fresh baked bread.  The only viable solution to daily hunger-induced grumpiness (grumpy teachers aren’t good for the children) I could come up with is packing my lunch.

my lunch bag

So what should we put into these brown bags?  I like to pack a combination of nutritious and filling foods.  For example, blueberries are great for you but if you are hungry they really aren’t going to do the trick. That being said, opting for filling or calorie laden foods at the expense of nutrition will eventually wear your health down, breaking down your immune defenses and daily stamina.  If your job requires interacting with lots of people then you really need to make sure your immune defenses are at their best.

Here are some of the things I will have in my lunch this week.  Keep in mind that packing a lunch often requires either planning and prepping the night before or getting up a little bit earlier than you would like.
MONDAY

Using my favorite tupperware from Target, I pack the tupperware full of dark leafy greens, leftover meat (did you make chicken or steak this weekend? Save leftovers!) and grilled eggplant.  I do not like dressing.  It is messy, it makes the salad limp and the ingredients always make me nervous. Instead of dressing, I use other components like meat or grilled veggies to compliment the salad.  I think of it like a breadless sandwich.

Grilled Eggplant Recipe:

1. Slice eggplant vertically


2. Heat up a grill-pan or sauté pan

3. Cover both sides of the sliced eggplant with a light coating of olive oil

4. Season with salt and pepper. Feel free to spice up your seasoning by using onion powder, chili powder, paprika etc.

5. Let the eggplant cook on each side for about a minute and a half.  When the sides look dark (they will turn from off-white to an olive green) they are ready!

Once your salad is ready pack an apple, a bag of baby carrots and a yogurt.  Don’t forget utensils! If you don’t finish everything that is ok! You can nibble what is left on your commute home. Your goal should be bringing the perfect amount of food but if you have to miscalc on that you would way rather have too much than too little.
WEDNESDAY

Wednesday I am packing a good old fashioned sandwich. The best GF sandwich bread is Udi’s whole grain loaf (the one with the green label!). It stays together really well, it isn’t too dry/crumbly and it has a nostalgia-inducing classic sandwich bread taste. 

When you buy sandwich meat at the grocery store make sure it is GF! Giant market (this is an east coast thing) has GF meat at their deli (it is labeled and everything!).  I have been using honey-roasted turkey, sharp cheddar cheese, mayo, dijon mustard, cracked pepper and (of course) I sub out iceberg lettuce and opt for dark leafy greens. Don’t forget to pack up snacks likes carrots, berries, yogurt, rice chips or a banana.

FRIDAY

Let’s say it is the end of the week and your groceries are running low.  What do you do?  One of my favorite lunches is leftover chipotle burrito bowls.  Chipotle (or Qdoba) has all GF ingredients for their burrito bowls.  Chipotle is notorious for overstuffing their bowls. I can never finish them! So, to facilitate the leftover lunch making process, I divide the bowl in half before I start eating.  By dividing it in half early on, I guarantee that I will have enough leftovers to make my lunch the next day.

Don’t have any leftovers like this?  You can make a salad with dark leafy greens but instead of using leftover meat or eggplant, make your own dressing.  My personal favorite is an orange vinaigrette. You should make this the night before because there is no way you are going to be down to supreme oranges early in the morning!

Here is how it works:

1-2 oranges

1 tablespoon minced shallot (sweated with a splash of rice wine vinegar)

1 tablespoon rice wine vinegar

chopped herbs of your choice (dill, tarragon, basil etc)

salt and pper to taste

splash of olive oil

Instructions:

Remove the peels from the oranges using a sharp knife, cutting all the way through the pith. Section the oranges into supremes by cutting between each membrane. Click here for a “how to” on cutting out supremes. Squeeze each membrane of its juices into a bowl (save this for dressing!). Corasely chop the orange sections and place in the bowl with the juices. Then add the sweated shallots, vinegar and herbs to the bowl. Salt and pepper to taste. Stir in the splay of olive oil.

You can make this fancier and more complicated by adding diced cucumber to the dressing OR you can make this recipe simpler and quicker to assemble by taking out the shallots and/or herbs.

Unlike dressing you buy at the store, this dressing is made of 100% fresh ingredients, no preservatives AND it is nutritious. Fresh oranges and herbs are great for you!  Instead of adding empty calories to your salad you end up adding vitamin C, antioxidants and phytonutrients.

As for kids, a lot of my ideas are for a grown-up palate, although I do find that Celiac kids have pretty sophisticated taste for their ages!  When it comes to packing a kids lunch try and do things that will look like what all the other kids have.  Again, I recommend Udi’s bread because it really does look and feel like classic glutinous bread. Udi’s also has cookies that look and taste great.  I would try and stay away from GF products that…look like gluten free products. Being GF can be very isolating which is difficult for children to cope with. Making sure to buy products that are similar to what the other kids are having is a great tool for any Celiac of GF parent.  Kinnikinnick has delicious products for kids like their graham crackers.  These don’t look exactly like what the other kids will have but they really are delicious. They even have an animal cracker that will work well with school lunches!  In addition, for kids, you can always stick with the basics.  A PBJ with some baby carrots and string cheese.

Enjoy your lunches! If I get bored with these, as I am sure I will over the next few months, I will post my new creations!  This way we can keep our palates and our bodies happy and healthy throughout the year.

-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

Glutened.

24 Jun

It happens to the best of us: we get glutened.  In my four years as a diagnosed Celiac I have been glutened by cross-contamination via oil, cutting boards and pasta water, by oats (hiding in a chili recipe) and by barley (in a rice dish)  but never by straight up wheat or “wheat-gluten.”   Though I don’t know if it is because of smarts of obsessiveness,  I have been fairly successful at avoiding gluten ever since my diagnosis. Today was an exception.

I went to a dinner reception where the host was serving a BBQ buffet.  I was very careful about cross-contamination and very verbal about my needs.  I pulled a plate from the bottom of the stack (which was located next to a huge plate of cornbread) and used a fork to grab the “gluten free option” from its pan, despite the objections from the server.  Where did I go wrong?  Well, I didn’t.  The buffet staff told me explicitly that the GF option was the veggie burger, string beans and coleslaw, so that is what I put on my plate.

A few minutes after biting into my veggie burger (bunless), my throat started to feel, for lack of a better word, “ouchie.”  I don’t have a gluten allergy e.g. anaphylactic response to gluten, so I knew my throat wasn’t closing.  Nonetheless, it was hurting, there was a burning sensation.  I got up and double checked with the buffet staff that the burger was GF, they confirmed but I asked to see the ingredient list anyways.  The second ingredient on the list?  “Wheat Gluten.”

This experience was uniquely bad for two reasons:

1. Ingredients are listed in order of relative quantity e.g. if a recipe has just a hint of cinnamon in it, cinnamon will be one of the last ingredients listed.  This means I consumed a pretty substantial amount of gluten.  Additionally, this exposure was to “wheat gluten” one of the worst thing you can make a Celiac eat.  Wheat gluten is wheat that is stripped of the bran and the starch, leaving just the gluten protein.  Its consumption results in an incredibly pure and potent dosing.

2.  Normally, if someone glutens me, I chalk it up to the lack of awareness about Celiac Disease and its complex components e.g. weird ingredients and dangerous kitchen practices.  If I say “I am allergic to gluten” and someone thinks that “malt flavoring” isn’t glutinous,  I consider it an understandable  mistake for someone completely unfamiliar with the issue of gluten.  If I say “I am allergic to gluten” and the ingredient list literally has the word “GLUTEN” in it,  then it is a completely unreasonable mistake!

What I regret most about what has happened tonight is actually my reaction to the experience.  For the past few weeks I have been focused on and working on how I manage complicated Celiac situations. Tonight I realized that I have a long way to go.  When I realized I had eaten wheat, my eyes immediately filled with tears.  I did tell the waitstaff immediately so that they would stop serving the GF kids wheat burgers but after that, I fell to pieces.  Instead of staying at the party and seeing how I felt, I immediately called my brother and asked him to pick me up.  I left without saying goodbye to anyone.

In the future, I want to try and stick it out.  I felt so much anxiety after I left the dinner reception because I felt like I had been severely victimized.  Not only was I anticipating pain and illness but I was isolated from my peers, separated from normalcy, forced to confront the fact that I am different.

I am sitting here, frustrated, because I let Celiacs get me down.  I am sitting here, struggling, because I can’t focus very well on writing this post due to the fuzzy-brain-effect that gluten has on me.  Regardless of the fuzziness, I wanted to write this before I forgot how I am feeling tonight. When I am gltuened, I feel like the world stops.  It reminds me of how a politician must feel after just hearing she has lost the election.  You put in constant work, make sacrifices and, sometimes, go hungry, all for the sake of remaining gluten free.  Despite the work and effort, you don’t always win.  I imagine that a politician would want to be left alone after the news, to go into her room and just process.  This is how I felt tonight.  I let those feelings dictate my reaction and I left a celebratory party as a result. After I got home from the party, I realized that I felt pretty ok.  Certainly not great, but I felt well enough to be mildly social. If I had just remained calm and stayed at the party my experience would not have been so negative!

When you are glutened, take action.  Alert the restaurant, confide in your friends and family, stay calm and do not let yourself be a victim.  People face and overcome obstacles every single day.  I did not need to retreat today.  Next time, I won’t.

-CC

Gluten Free At The Spa

30 May

After four grueling years at UC Berkeley, I have finished my degree in Public Health.  My reward?  A relaxing vacation at the spa, Rancho La Puerta.  Located in Tecate, Mexico, this spa focuses on fitness, wellness and nutrition. Being gluten free makes total relaxation difficult to achieve even when at a spa.  Overall, I loved my experience at the Ranch and took home some interesting insights that I hope will improve my gluten free experience.

Insight #1 Constant Vigilance

Although I often write about the importance of focus and effort when it comes to being gluten free eg reading labels on products you’ve bought a thousand times or asking about cross-contamination even when you think the dish is safe, I thought that a place committed to health with a focus on food might be an exception. I thought I could drop my guard. What I found at Rancho La Puerta is that this is simply not the case.

While at the Ranch, I saw a poster advertising their “Gluten Free Thursday” cooking class.  Here is what happened:

The cooking classes at the spa are usually taught by their Executive Chef, Denise Roa. However, once a week the spa invites guest chefs to teach.  This week, on Gluten Free Thursday, the spa had invited Romney Steele aka Nani, the granddaughter of the founders of the restaurant Nepenthe in Big Sur, California.  The cooking class was set up so that groups of two spa guests would make one dish using a recipe provided by Nani.

I was working with my Aunt Celia on a baked Sea Bass dish with an orange and tarragon relish.  The menu was out of this world.  All of the ingredients were picked fresh from the Ranch’s vegetable garden.  In fact, before starting the class, the spa guests had to go pick (literally) their ingredients from the garden.

The cooking school’s main classroom

All of the recipes were gluten free and things went smoothly for the most part until we encountered a problem: Nani included a recipe for a pea puree that needed some form of chip/starch-medium to eat.  Because this was overlooked when preparing the class, Nani asked one of the workers to go grab some pita bread from the back for the dish.  See the problem?

If someone had blindly accepted the sign on the door saying “Gluten Free Thursday” they might not even think to ask if the pita bread was gluten free.  My Aunt and I quickly noticed and spoke to Nani about the gluten situation to which she replied “Well, you don’t have to eat that dish.”  Despite this discouragement, the Executive Chef, Denise, was horrified at the lapse in gluten free practice and grabbed and grilled some corn tortillas to replace the pita bread.

I don’t usually post recipes but two of the GF dishes we made were simply too good not to post.  If interested in some of the recipes I cooked during this class click here for the Quinoa with Cumber and Mint recipe and for the roasted Sea Bass with Orange-Tarragon Relish recipe.

The take away point? Even when places advertise something as gluten free remain vigilant.

Insight #2 Simple Healthful Foods Are The Way To Go

I have read this advice on many blogs, pamphlets, books and websites but I never really understood it.  Ordering simple, healthful dishes can make being gluten free a lot simpler.   At the Ranch, I found that this was absolutely true. Why is it not until now that I experienced the ease that accompanies simply prepared meals?  Simple foods are hard to find at restaurants!

At the spa every dish was made with ingredients found in their gardens or grown within a 30 mile radius of the Ranch.  When you looked at the meal, you could tell what components made up the dish.  Of course, you should always check about sauces and ingredients but I noticed that dishes that are truly simple and truly healthful aren’t muddled with questionable ingredients.  The Beet and Basil Salad was a salad made up of…well, beets and basil.  The extravagant, calorie-laden entrees that you find at most restaurants make being gluten free so complicated!  If I saw  “Carrot Soup” on a menu at most restaurants, I would not order it.  It may have flour as a thickener, contain malt vinegar or come garnished with fried onion crisps. At the Ranch, I knew the Carrot Soup was made of carrots and more carrots.

Beet soup served at the ranch with a fresh flower from the garden as garnish


I haven’t quite worked out how to use my new insight about simple, healthful foods to improve my gluten free lifestyle but when I do, I’ll be sure to post.  For now, I am simplifying the meals I make at home and trying to choose simple items at restaurants but still accompany my order with a long series of questions.

Insight #3 Apparently, Being Gluten Free Is Hard, So Be Nice To Yourself!

Rancho La Puerta is a spa dedicated to health and fitness. The spa’s clientele are hyper-aware of their diets and have strict exercise regimes.  These people demonstrate the type of dietary discipline I can only dream of.  They eat only what they need. In other words, teeny tiny portions.  They limit their sugar intake, their meat consumption and their dairy consumption.  They exercise every day and, when given the choice, choose the salad entrée over the hamburger with fries.

Despite the fact that I found their discipline incredible and something to aspire to, I overheard conversation after conversation about how people had “tried to go gluten free but it was too hard.”  These insanely disciplined and professionally successful people admitted that being gluten free was too much of a challenge!  One woman said “I felt so great after that month but I just couldn’t keep it up.”

View of Villa Sol 2, my room at the ranch

It was so nice and refreshing to hear other people commenting about the difficulty of being gluten free.  It is a thankless job, demanding self-discipline, constant vigilance, intelligence and the ability to not only articulate your needs effectively but to advocate for your health in the face of constant obstacles.  It is funny but talking to the health nuts at the spa about the gluten free diet made me kind of proud that I am gluten free.

Take away point? Every now and then, take a moment to appreciate yourself and all the work you put in to being gluten free.  Most people don’t know how much effort it takes to truly be GF.  Just remember to be kind to yourself and be proud of the fact that you are gluten free.

Although I couldn’t help but think about my blog while at the spa, I did manage to relax and decompress from four tough years at UC Berkeley.  I hope to bring my insights from the spa home with me by practicing constant vigilance, choosing simple healthful meals and appreciating my GF efforts and I hope that you do too!

View from my morning hike to the garden for breakfast

-(the new relaxed) 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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