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Guide to Gluten-Free

Hey friends, I know it’s been a bit. If you’re on your way to going gluten-free but don’t know how? I’m your girl. I have acquired a lot of knowledge about going gluten-free and the challenges it may bring.

If you’re here to just lose weight, as what some may call a “fad diet”, welcome, I applaud you. Just make sure you’ve consulted this diet with your doctor to ensure it is the right thing for you.

Enough of the “diet” talk, going gluten-free becomes a whole lifestyle change for many. I was diagnosed with celiac disease 7 years ago meaning I’ve had plenty of time to really understand what resources are needed to be gluten-free! I sincerely apologize if you just got the news that you can no longer eat gluten. Say your heartfelt goodbyes to Kraft Mac and Cheese and Taco Bell. It’ll be okay I promise. It was tempting at first until I really accepted the idea of how awful it made me feel and in my case, how it could seriously affect me in my future.


I definitely was not the cook I am today and I’m still not the cook I want to be but I’m trying. The ultimate goal of mine is to recreate meals by other chefs and creators and twist them to be gluten-free and mostly dairy-free BUT taste extremely like the original or BETTER.

I often bring my Buffalo chicken dip to parties and don’t tell anyone I made it. The handwritten note to politely not dip crackers or other utensils or I will kick you, may have blown my cover. The Buffalo chicken dip was a hit and many gluten-lovers enjoy it + could barely taste the difference. The next party snack I’ve perfected is mini lemon pepper glazed chicken skewers …👀


START BY CLEARING EVERYTHING OUT


Sadly, gluten is in a lot more than you think. For some who are just sensitive they may not reap the pain as bad as others, but it's important to check everything. Clear out any dressings, sauces, condiments that are already opened and do your research. Google is a really handy tool to just look up if something is gluten-free. Skin Safe is another great resource to check on the ingredients and safety of the products you're using. You'll want to go through your pantry, fridge, freezer, makeup drawers, and skin care products and throw away anything that contains gluten. We are clearing the bad out to start the new.


BECOME A LABEL READER AT HEART


You don't have much choice in becoming a label reader if you're not already but there are ways to make it easy if you know what you're looking for. Gluten is a general name for the proteins found in wheat, rye, barley, and triticale but they can also have other names or be found in other things. Over time, this will become simpler. How to read a label for gluten: 1. Always look for a gluten-free label or symbol on the bag. Sometimes it will just be written in the ingredients section. *what this means? The FDA only allows packaged foods with less than 20 parts per million (ppm) of gluten to be labeled “gluten-free. You should still ultimately check the ingredients*.

2. Read the "contains" allergen statement at the bottom of the label but always be sure to read the ingredients list for your own sanity. Always be on the lookout for hidden sources of gluten that you may not even realize are there. Check for obvious ingredients.

  1. Wheat

  2. Barley

  3. Rye

  4. Malt

  5. Brewer’s yeast

  6. Oats (unless specifically labeled gluten-free)


LEARN THE INS + OUTS OF LIVING IN A NON-GLUTEN-FREE HOUSEHOLD


If you have a high sensitivity or are simply allergic to gluten, you may not be able to use the same utensils and kitchenware as everyone else in your household. The big one is the toaster. Crumbs are left behind all the time in the toaster causing cross-contamination. Toasters are fairly cheap online, this one is $29 on Amazon. Next, you'll have to think about the pots and pans. This may not matter to most but I notice a substantial difference in how I feel when I am using safe and clean pots + pans that haven't touched gluten before. I know you love that real techniques beauty blender but if you looked your products up on Skin Safe and they're not gluten-free, you should most definitely throw it away and get a new one. These are just a few examples. Make sure to do your own research based on your sensitivity levels.


RESTAURANTS 101


Don't get me wrong, eating out is scary with allergies. Whether you're a gluten-free gal or a peanut allergy waiting to happen, both of you will definitely be a bit scared. You will be much calmer if you are prepared beforehand.


Before I even step foot in a restaurant, I look them up online. My rule of thumb is when a restaurant is good about your allergy, it will indicate they have GF options on the menu. Now, there are some restaurants that will not display it on the menu but their servers are trained and knowledgeable on the topic. For those places without listing it on their menu, I always call. The confidence in the hosts' voices says it all, if they're confident or if they're not at all and have to go grab somebody. If you think about it, the host looks at and cleans the menus everyday. They may not know as much as the server but should be educated if the restaurant is good at what they do.


The most important thing to hold on to is making sure you let your server + kitchen staff know your allergy and sensitivity.


Stay tuned for next Monday for more celiac knowledge during the month of May 😎✨





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