Going Gluten Free

With my recent post about food allergies, I have had some questions asking me what it means to go without gluten. So here is some advice on how to take gluten out of your diet. A lot of this information has come from the book "Food Allergy Field Guide: A Lifestyle Manual for Families" by Theresa Willingham:

Gluten and wheat has become a staple in food products for the USA. It's in nearly all baked goods, used as a thickener in sauces, puddings and soups, dusted on candy, and used in colorings and flavorings. It can hide in additives such as mono and diglycerides, in dextrins and hydrolyzed vegetable protein.

When reading labels (it's important to read and understand ALL the labels) become informed on what the products/ chemicals are. Here are some to beware of and avoid, or one's are that ok:

Calcium caseinate or Sodium Caseinate (contains MSG) - (Calcium phosphate, calcium chloride-ok)

Dextrins - (maltodextrin made from corn- ok)

Hydrolyzed vegetable protein - (if they state the exact source it's ok)

Hydrolyzed plant protein - (if they state the exact source, it's ok)

Malt - (maltodextrin is ok)

Modified food starch - (or know the exact source, e.g., potato - ok)

Mono and di-glycerides - (if they state the exact source it's ok)

Rice malt (can contain barley or Koji) - ok to use rice or other flour without malt

Barley

Bulgar

Bran

Couscous

Durum

Einkorn

Farina

Graham

Kamut

Orzo

Rye

Semolina

Spelt

Tritcale

Wheat

Regarding Oats: most literature recommends avoiding them. More contemporary studies say the biggest problem with oats is the possibility of cross-contamination with wheat due to shared processing facilities. Studies are showing conflicting reports, and are unable to determine if this is a safe grain or not. The recommended way to consume them is to take them out, get your health back on track, then try them to see if you have a reaction. If no reaction, do not consume more than 50g or about 3 ounces a day. And when consumed to make sure that it states that it has not had any cross contamination with wheat or other gluten products.

When going out to restaurants you will want to ask for the ingredient list for the foods you are ordering. Nowadays you are able to find most ingredients online before going. Also know what questions to ask when going out:

"Are hamburgers all beef with no fillers" (gotta watch out for what they put in the fillers)

"Is flour used for seasoning or dusting French fries or any other foods?" If so what type of flours are used.

"Are foods like French fries or sweet potato chips cooked in "clean" oils, and not contaminated by recycled oils used for things like fried, breaded chicken or onion rings or fish?"

"Do you use soy in any way (if soy is a problem)?"

"What type of oils do you use? Peanut, canola, or something else?"

"Are grilled meats or poultry marinated in anything and are the marinades shared by beef, chicken, fish, etc?"

"Is the grilled cleaned between uses, or are separate grills used for different types of foods?"

Request sauces, condiments, and dressings on the side to avoid cross-contamination or allergens (or just bring your own)

Be aware of when the label states "flavorings, seasonings, or natural" ingredients. The company is able to place whatever they want in this and are not required to state specifically what is in them. This is supposed to allow them to keep their "secret sauce/recipe" secret. The problem can be though that you eat something that has a product in it that you are intolerant to. You can contact the company and ask if any have the food allergy in them.

Here is an example of ingredients listed in a product that one may not be aware of. I use to think when ordering a Grilled chicken sandwich with no bun, that it would be safe...but beware. It took me awhile to learn this. I always wondered why I felt sick after getting foods I thought were "safe"...

Burger King Tendergrill® Chicken Sandwich

Tendergrill Chicken Breast Filet [Chicken Breast with Rib Meat, Water, Seasoning (Maltodextrin, Salt, Sugar, Autolyzed Yeast Extract, Garlic Powder, Spices, Natural Flavors, Onion Powder, Modified Corn Starch, Chicken Fat, Chicken Powder, Chicken Broth, Disodium Guanylate and Disodium Inosinate, Citric Acid, Partially Hydrogenated Soybean Oil, Dehydrated Garlic, and Artificial Flavors.), Modified Corn Starch, Soybean Oil, Salt, Sodium Phosphates. Glazed with: Water, Seasoning [Maltodextrin, Salt, Sugar, Methylcellulose, Autolyzed Yeast Extract, Partially Hydrogenated Sunflower Oil, Modified Potato Starch, Fructose, Partially Hydrogenated Soybean Oil, Garlic Powder, Onion Powder, Dehydrated Garlic, Spices, Modified Corn Starch, Xanthan Gum, Natural Flavors, Disodium Guanylate and Disodium Inosinate, Chicken Fat, Carmel Color, Grill Flavor (from Partially Hydrogenated Soybean and Cottonseed Oil), Chicken Powder, Chicken Broth, Turmeric, Smoke Flavor, Annatto Extract, and Artificial Flavors], Soybean Oil], Sesame Seed Bun [Enriched Unbleached Wheat Flour (Wheat Flour, Malted Barley Flour Or Alpha Amylase From Aspergillus Orizae, Niacin, Iron, Thiamin Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid, Ascorbic Acid), Water, High Fructose Corn Syrup Or Liquid Sucrose, Yeast, Vegetable Oil (Canola And/Or Soy) Or Soybean And/Or Cottonseed Oil, May Contain 2% Or Less Of The Following: Salt, (Vital) Wheat Gluten, Soy Flour, Corn Starch, Yeast Nutrient (May Contain One Or More Of The Following: Ammonium Sulfate, Monocalcium Phosphate, Calcium Sulfate, Calcium Carbonate) Dough Conditioners (May Contain One Or More Of The Following: Wheat Starch, Microcrystalline Cellulose, Sorbitol, Sodium Chloride, Magnesium Stearate, Distilled Monoglycerides, Sodium Stearoyl Lactylate, Ascorbic Acid, Azodicarbonamide, Mono- And Diglycerides, Ethoxylated Mono- And Diglycerides, Calcium Peroxide, Calcium Stearoyl-2-Lactylate, Datem, L-Cysteine), Enzymes, Preservatives (Calcium Propionate And/Or Sorbic Acid), Vinegar, Sesame Seeds. Contains: Wheat and Soy], Honey Mustard Spread [Soybean Oil, Water, Dijon Mustard (Distilled Vinegar, Water, Mustard Seed, Salt, White Wine, Citric Acid, Turmeric, Spices, Tartaric Acid), Corn Syrup, Sugar, Cider Vinegar, High Fructose Corn Syrup, Honey, Egg Yolks, Contains Less Than 2% of Salt, Mustard Bran, Lemon Juice Concentrate, Spice, Garlic, Onion, Xanthan Gum, Sodium Benzonate and Potassium Sorbate (as Preservatives), Artificial Color, Lactic Acid, Propylene Glycol Alginate, Calcium Disodium EDTA added to protect flavor, Aquaresin Paprika, Annatto & Turmeric], Tomatoes, Lettuce

In the beginning...

... there was dirt, and in the dirt there was a seed, and in that seed was the ability to become something big, beautiful, powerful, and full of life and nourishment. Now all I have to do is sit and wait, and water and talk and sing to my beautiful garden.

I am so excited. I was FINALLY able to put seeds in the ground today, to start the garden I have been talking about for months now. It has taken a lot of work to get it to this place. A couple of Saturdays have been dedicated to clearing off the land, cultivating it, preparing it, buying supplies, and then seeding it. My parent's have an amazing backyard. With LOT'S of potential to become a great farm/garden area. This is becoming a hobby I have been needing to add to my life :) Plus, I won't have to spend so much money on vegetables and fruit now.

I don't really know much about gardening, but I am trying to learn as much as possible. A resource I have really enjoyed is from the book "Extreme Gardening" by Dave Owens. He is also know as "The Garden Guy" in Arizona. He has written a few books where he talks about how to garden successfully (and organically) in Arizona. He has a great website with info as well: www.gardenguy.com. I am hoping with his help, and my dad's and everyone else I ask odd questions to, that this garden will be very fruitful, and vegetablful.

I may have started off bigger than I can handle, but when I spend as much money as I do on food, I would like to find ways to cut it down and become more self-sufficient. So I decided to just plant as much as possible. I planted: watermelon, muskmelon (canteloupe), strawberries, tomatoes, sweet onions, summer squash, cucumbers, beans, spaghetti squash, and sunflowers... oh and we still have my dad's grapes still growing.... I'll let you know how things go. Stay tuned...

(the picture above was taken after the land was made ready on Saturday. Today I finally had time to put the seeds in.

Thoughts on wheat/gluten/dairy senstitivity

I am learning more and more, how I have always dealt with a wheat/gluten/dairy allergy. Looking at my life as a baby, toddler and child, I exhibited all the symptoms, yet no one knew them, or could identify them for us.

I was always sick as a baby, and didn't double my birth weight when I was one - I weighed only 15 pounds. The sign of "failure to thrive" is a big one. In addition, if you tend to be sick frequently, get colds constantly, or even have ear infections - could be a sign of a food intolerance. What I am noticing is how this has started to become accepted as the "norm" for our society.

It is being discovered that those of European countries are of the highest risk of having a wheat sensitivity. It's so prevalent in Italy, that most everyone is tested by the age of 6. This autoimmune disease also can run in families.

A few interesting signs that I am learning about celiac or wheat sensitivities is that those with it tend to have long eyelashes, have what is called "wasted butt" (or no butt), and a pot belly - or stomach that sticks out - bloated looking.

Signs can be gastrointestinal, nausea, vomiting, headaches, hives and rashes. In addition you can experience asthma, eczema, rhinitis, glue ear, constant "flu like" symptoms, muscle spasms, inability to lose weight, insomnia, seizures, irritability, fussiness, ADHD, learning disabilities, bedwetting, arthritis, and joint pain. In addition, you can experience the reaction immediately, a couple hours later, or even a couple of days later. I have had the experience of seeing reactions 2 days after eating something. I learned that wheat can stay in your body for 30 days after being consumed. There is so much information I have been learning about this topic of food intolerances. This is just the tip of the iceberg regarding symptoms. Studies are finding that it is more prevalent than once thought. 1 in 5 people have a food allergy/ intolerance, and wheat/gluten/dairy are the highest.

I guess I desire to post this information, so that others may become more aware of it as well. Some times things we accept as a part of ourselves that is "normal" is not really normal. We may be able to feel better, and not have to take medication or experience pain or discomfort in our life by merely looking at our diets and taking out a few items that our bodies are not able to handle. If you wonder if you have a sensitivity, you can have a food test (although sometimes they are not accurate), or just take the suspecting food out for 3 weeks and see how you feel.

Blueberry Muffins - Wheat/Gluten/Dairy/Sugar (kinda) free

I am trying to find a variety of different foods to eat, to get myself on a good rotation diet. As I seem to react to a lot of different flours, I decided to experiment with coconut flour, as I haven't had any of it for a VERY long time. One of my favorite blogs - Elana's Pantry, had a recipe for Blueberry muffins using coconut flour. I adapted it to meet my present needs. They turned out really good! I took out the sugar, but added fruit (so there is still sugar, just not as intense as other forms). I also am not able to eat eggs right now. I found out that you can sub. 1/2 a banana or 1/4 cup of applesauce for 1 egg. As I am still not sure if I can tolerate apples at this time, I decided to venture with the banana. Although next time, I think I would do half bananas and half applesauce. The mixture became really thick with the bananas.

So for all my family members venturing out on the gluten/wheat/dairy free circuit, here is something to try:

Blueberry Muffins

1/2 cup Coconut Flour

1/2 tsp. Salt

1/2 tsp. Baking Soda

6 eggs (replaced it with 3 bananas)

1/3 cup agave or honey (I omitted this due to sweetness of coconut flour and bananas)

1/3 cup oil

1 Tbsp Vanilla (check ingredients on vanilla - sometimes they will add additional ingredients)

1 cup Blueberries (frozen or fresh)

1. In a small bowl combine flour, salt and baking soda

2. In a large bowl combine eggs (banana or applesauce), oil, vanilla, and agave (if you so choose to).

3. Combine dry ingredients with the wet ingredients

4. Add blueberries and stir (to prevent blueberries from dropping to bottom, dust them with some coconut flour)

5. Place in muffin cups

6. Bake at 350degrees fro 20-25 minutes

Yields 12 muffins

I cooked mine in mini muffin pans. To make the cup liners, I cut up some coffee paper filters I found. I also made them in a mini bundt pan. I just cut up coffee filters to line these as well. To make it more fun, I also added some unsweetened coconut flakes I recently purchased. It added a nice crunch for a topping.

California Crusade

Last weekend, my parent's and I ventured to Mountain View, CA (aka Silicon Valley) to see my newest nephew. He was born at the beginning of March. During this trip, we also celebrated his older brother's 2nd birthday. I can't believe that he will be 2 this week!

I've never been to this part of California before. We made plans to visit San Francisco, and see some of the Redwoods. It was a wonderful trip full of good memories and laughs.

Here are some pictures of of outings and musings:

Here is my nephew with one his newest friends - Grandpa. He soon discovered how much fun grandpa can be:)

We went to San Francisco and hung out at Pier 32. Here is a picture of me with a lot of sea lions in the behind me. There were a LOT of them, just laying around - it was very relaxing to watch.

Some of us sampled the fresh seafood cuisine there. I was told it was the best fish they had ever had.

We went on this really cool drive around San Francisco. Here is the Golden Gate bridge.

We stopped at walked around the Golden Gate park. This is similar to Central Park in NYC. Calvin and Trevor had fun in the Rose Garden area :)

They had a few redwood trees at the park that we were able to see for the first time.
On Saturday, we celebrated my nephew's 2nd birthday. Part of this celebration was a picnic at one of his favorite parks. The weather was perfect!

I was amazed at all he could do at the park. He loved the swings, ball, slides... eating took too long...

Grandma brought some "big bubbles" to play with as well at the park.Here is a picture of my newest nephew showing us his infamous smile. He is so cute!
Here's his brother showing his contagious smile as well. He LOVED the chocolate chip pancakes his dad made for him for his birthday breakfast.
My sister did an outstanding job of cooking the most amazing meals. She made an incredible salsa that was talked about the entire weekend! She really knows how to cook.

One of my nephew's favorite birthday presents was a basketball hoop and ball. He was happy playing that from the time he woke up, till the time he went to bed. He was also great at sharing it was everyone.

We sang to him with some homemade brownies. He was great at waiting till the end of the song to blow out the candles. I think his mom had been practicing with him. I helped out by making the brownies. I lined the pan with foil, for easy cutting and cleaning.

On Sunday, we went to church and saw my nephew receive a beautiful blessing.

After church, we went on a very long walk, where I was able to see the area where they live. It was beautiful!

On our way to the airport, we took a detour (3 hours), and saw some redwoods. It was amazing the beauty and peace that can be felt in those areas.

Here is my nephew with one of his favorite aunts :)

Valentine's Celebration

Saturday morning, all the local grandkids came to grandma's home for some fun times. This included playing outside, eating corn dogs, and decorating LOT'S of Valentine's cookies. The table was filled with frosting, LOT's of sprinkles and candies galore! Laughs, creativity, and several tummies were filled that morning. Each cookie was a piece of creative artwork by itself.

Enjoy a small picture presentation of the event.

Of course what would Valentine's Day be without Donny Osmond's "Puppy Love"

2009 - A year of many...

(this blog contains random pictures I have from 2009, in a very random order...)

I have neglected this blog during the past year. There are many reasons for this. Some due to being too sick, no energy, unable to think, concentrate, or not having any words to remotely describe what I was going through. This past year has brought one that allowed me to gain a better understanding of my relationship with myself, my family, community and God.

(benefit concert-April)(decorating PURPLE cupcakes-May)

For those who may not be aware, 2009 was a year of great struggles for me regarding my health. I felt that I had hit rock bottom so many times, only to then say "nope," apparently I could go lower. I felt as though I had no immune system, and would catch every virus that the kids I worked with carried. My body did not have as much strength or ability to fight off the virus' that well. Which would leave these nasty bugs to linger for weeks on end. During this time though I was granted much time to read, learn, study, observe, ponder, and pray. I began to see things in different ways, and learn how to listen understand a bit more how my body communicated. I began to hear the part of me where my instincts were trying communicate regarding what was going on within me. Things that I had sensed were not right within me, yet had been told by countless people that this was not the case, was soon to show that it was a part of the problem.

(Christmas 2009)(My sister teaching me how to use my new camera:) - Dec)

In September everything seemed to just fall into place and I began to see more clearly that throughout my entire life I had been dealing with food intolerances. The more that I studied this, the more I could see what certain foods were doing to me. I began to learn that if you deal with a lot of ear infections as a child, they are generally caused by food intolerances. All those who had ear infections galore as a child, please raise your hand (*ME!!!) Some studies had shown that ear infections, and hearing loss in children could be resolved through elimination of possibly just gluten and dairy.

(Tucson Zoo-May)(Rockin with Aunt-Nov)

I began to see a naturopathic doctor who tested me for foods I was intolerant to. Through this I was placed on a diet of foods to avoid that would help strengthen my body and get rid of toxins and bacteria. In addition, he placed me on a few supplements to add in this support. It took a few months to figure out the right balance of what my body could handle and what it could not. Through this time I began to see how food intolerances manifested in me. It was in different ways that I would never had thought of... sinus problems, extreme fatigue, waking up insanely early, not being able to sleep, low immune system, foggy thinking, digestive problems, anxiety, oh the list could go on... What was a new thought for me as well was seeing how many times it would manifest a few days after consumed (like this past week: added the spice, tumeric, to my food, and couldn't sleep 2 days later). In addition, I have also been learning how my body reacts when things are eaten as certain times (i.e. it does not work well when I eat a large meal at night, especially protein).

(Attempting to make the tallest lego tower)(He let me HOLD him!!!-Dec)

Together, my naturopathic doctor and I have finally found a good combination of things for at this time in my life. It's a very limited diet (6 things, count them - 6: mung beans, asparagus, quinoa, amaranth, blanched almonds and ghee), but it has been the biggest blessing to come to me at this time. It has allowed me to lead a life once again. What's interesting is that my body didn't need any supplements - in fact it repulsed them - what it needed was ghee and blanched almonds. (*ghee is clarified butter - it's a popular with India cooking ) I will need to be on this regimen for a few months to allow myself to heal. Then slowly we will be able to add back in more foods. This won't be as difficult as some may imagine, I have been pleading in my prayers for the ability to have be made whole for many years now. This past year I feel the Lord has been teaching me things regarding what I need to do to allow this to happen, now it's time for me to implement them. Plus for me experiencing 30 seconds (if that) of having something in my mouth that some may feel is the necessity to life is not really worth it at this time.

(Christmas Lights-Dec)(raodtrip! view after Jacob's Lake - June)

Throughout all this, I have also been able to understand more what other things in my environment were doing to me. Over the summer I began to stop in my daily routine using synthetic chemicals, products and fragrances. One night, a few weeks after doing this, I suffered a horrible headache/ body-ache of a detox nature. A few months later, during one of my really low points with my health, I could began to sense more how those items had been affecting me. How it would weaken me more than I thought they could. Most people's systems could tolerate and process these things, but my body had been weakened through many things, that it didn't have the ability to do this.

(UofA Grad- May)(Farewell party-July)

If someone would ask me how I would describe 2009, I would say it was a year of being humbled and learning many things. I feel that I needed to be taken to an extreme of being completely off balance in order for me to see more clearly and to hear and understand answers. Through this I have been able to see and make changes that would be necessary for me to continue towards achieving a healthy life. Do I have all the answers, of course not. But I am excited as it allows me to continually seek out, learn and understand throughout the years.

(farewell party-July)(The Sharp campout-July)(Roadtrip to Sedona-June)

I feel that I am such a different person than when I first moved to Arizona in October 2008. I see the world differently, have different goals and desires, and understand things a bit more. Knowing what I know now, would I have wished that my doctor's would have known about the food intolerances early on to have avoided all those ear infections, harsh drugs, antibiotics, digestive problems, pain and surgeries... no, because I can see, just a tip of the iceberg, wisdom in having me experience those things and learning countless things. I am though grateful for this time now with the ability to gain more understanding and the blessing of working towards becoming more whole.

(Temple open house -Utah-June)(My 2 Valentine's - 2009

In addition, the knowledge gained through my life experiences, I feel I have become a better person.

Plus this adventure has not even come close to ending.... :)