THE GLUTEN FREE LIFE Uniting families around a healthy dinner table KATHY BABBITT President of BABBITTS, INC. GIFT Program Helping people live gluten free Classical Chef
Former Restaurant Owner and Manager Gluten Free 11 Years LIVING GLUTEN FREE What is Gluten? Who has to avoid gluten? Setting up your gluten free kitchen Shopping gluten free The gluten free social life IN THIS SECTION WE WILL DISCUSS
What is gluten and who it affects UNDERSTANDING GLUTEN Gluten is a protein. It is found in grains such as wheat, (wheat germ, wheat grass, wheat germ oil) rye, barley, kamut, spelt, triticale, graham flour, bulger, farina, couscous and semolina. Oats and oat bran may be problematic as they can be cross contaminated with wheat.
Gluten is very sticky. Remember glue made from flour and water. Remember Paper Mache? WHAT DOES GLUTEN DO? Gluten is what gives breads and baked goods its structure. It makes pizza crust crispy and chewy. It adds flavoring, thickening to soups and sauces and is used as an anti caking agent in some products. Gluten is not just in breads. It is in some ketchups, mustards, pie filling, milk, sauces, and other foods. Malt vinegar, malt, graham cracker crumb crust (unless The Funky Muffin brand is used) Read labels. Unfortunately this makes it difficult to know what to eat. PEOPLE THAT HAVE TO LIVE GLUTEN FREE
Celiac Disease This is a serious genetic autoimmune disease that damages the small intestine and interferes with the absorption of nutrients from food when gluten is ingested Symptoms are gastrointestinal distress, chronic fatigue, osteoporosis, anemia, nutritional deficiencies and reproductive health issues. Non Celiac
Gluten Sensitivity Hashimotos thyroiditis This is clinically recognized as less sever than celiac disease. It causes possible but minimal intestinal damage that recedes with the gluten free diet. One of the most common causes of hypothyroidism is the autoimmune disease Hashimotos Thyroiditis. This
occurs when the body generates antibodies that attack and destroy the thyroid. Hashimotos thyroiditis is associated with other autoimmune diseases, including celiac disease. Symptoms are similar to Celiac Disease: Abdominal pain, fatigue, headaches, tingling/ numbness and foggy brain, Symptoms include Fatigue, Depression, Modest weight gain, Cold intolerance, Excessive sleepiness, Dry,
coarse hair, constipation, Dry skin, Muscle cramps, Increased cholesterol levels, Decreased concentration, Vague aches and pains, Swelling of the legs NON CELIAC GLUTEN SENSITIVITY There are 1 in 3 Americans that are gluten intolerant, and 8 in 10 are genetically predisposed to gluten intolerance. This is difficult for a society thats #1 source of calories is refined
flour. But while most are at least aware of the dangers of sugar, trans-fat and other unhealthy foods, fewer than 1 in 8 people with celiac disease are aware of their condition. I would guess that an even lower proportion of people are aware they are gluten intolerant. SYMPTOMS ALL OVER THE BODY One reason gluten intolerance goes undetected in so
many cases is that both doctors and patients mistakenly believe it only causes digestive problems. But gluten intolerance can also present with inflammation in the joints, skin, respiratory tract and brain without any obvious gut symptoms. Other symptoms can be migraine headaches, infertility, chronic anemia, obesity, arthritis, memory loss, psoriasis, acne, eczema, IBS, low thyroid, chronic fatigue syndrome, type 1 or type 2 diabetes, autism, irritability, fibromyalgia GOING GLUTEN FREE
Limiting bread and cookies is not enough You must completely avoid gluten and foods containing gluten ingredients 5 ppm is sometimes too much. The FDA allows 20 ppm to be called gluten free. The safest foods are the foods that are naturally gluten free and are prepared in ways that prevent gluten contamination. SHARING A KITCHEN WITH GLUTEN EATERS Can be potentially dangerous to those with celiac disease or non celiac gluten sensitivity, hashimoto's/graves disease
CROSS CONTAMINATION Cross contamination is a serious concern when living in a blended household. A blended house is where one or more people in the house are not gluten free and others are. In situations where the disease is sever, the household being gluten free is a real benefit to the one that is suffering with the illness. !Cross contamination happens when a food that has gluten comes in contact with a gluten free food!
WHAT IS CROSS CONTAMINATION? Cross contamination occurs when harmful bacteria or allergens spread to food from other food, surfaces, hands or equipment. It can occur if equipment used for raw food preparation is then used for cooked or ready-to-eat food. It can also happen when equipment is used when preparing a food allergen (or intolerance) and then the equipment is used to prepare food for someone that has an allergy or intolerance to that item.
HOW DOES CROSS CONTAMINATION OCCUR? Cross contamination can occur very easily in a blended household. Butter, peanut butter, jelly, mustard, ketchup, are all areas of potential contamination if shared STORAGE OF FOOD MATTERS GLUTEN FREE ON TOP!
Store your gluten free foods above foods that contain gluten so that crumbs do not fall and contaminate food. Keep shelves clean SEPARATE FOODS TO BE SAFE Gluten containing foods and the tools used to cook them should be kept separate.
This helps to reduce accidents. For youngsters, store gluten foods above their reach and out of sight. KITCHEN UTENSILS AND CUTTING BOARDS
Sharing anything plastic, rubber, silicone or wood is dangerous! Choose a color for gluten free safe foods. Keep separate sponges for dishes Wash gluten free dishes first-gluten is sticky! Strainers should be separate too Silverware, glass plates, glasses and stainless can be shared if washed carefully and sterilized.
SHARING A REFRIGERATOR. Top shelves for gluten free items. This way crumbs cannot fall onto the gluten free foods Mark any potentially shared items with a black X if they become contaminated. Squeeze bottles are great, as long as no one contaminates them. Everyone on board! Just a small amount is enough to cause problems. Crumbs in the peanut butter, touching the tip of the squeeze bottle of mustard to wheat buns all are
problematic. Have separate gluten free condiments, labeled, if necessary. Communication is essential! Mistakes happen, learn from them. THE SINK! Yes, even the sink is a potential problem! Keep separate sponges. Gluten is very sticky! Keep separate scrubbies and do not store them together. Color coding works here too.
Should someone make a mistake, speak up! That way new sponges/scrubbies can be gotten so no one gets sick! Keep separate towels for wiping dishes. Color code here too. Kitchen towels are used for many reasons; wiping hands, wiping counters, etc. Were those hands just eating a gluten hamburger bun? APPLIANCES AND EQUIPMENT
Some appliances are okay to share. The stove for example. The toaster is not safe to share. Non porous materials like glass, metal and Pyrex are okay to share. Plastic, vinyl and wood cannot be shared. Non stick skillets and pans with scratches are not safe as gluten can get into the scratches and contaminate the food. These should not be used anyway. Cutting boards should not be shared. Color
coding works great. Have a specific color for gluten free cutting boards like other utensils. SHARING A KITCHEN It can be tough It is possible Everyone has to be part of the solution. Communication when accidents happen
is essential ANY QUESTIONS? Break SHOPPING AND GLUTEN FREE Learning to navigate the landmines on the grocery store shelves WHERE TO START? In this section we will discuss Safe foods Safe cooking
Read labels Easy rules to follow This will give you a great start to getting your health back! CHOOSE WISELY FRUITS AND VEGETABLES Fruits and vegetables and legumes are naturally gluten free. Fresh whole varieties are better Preparation is the potential problem.
Avoid frying your vegetables, deep fried cauliflower is not a wise choice Avoid gravy and sauces unless you are sure they are gluten free. Steamed, sauted, micro waved, or raw are healthy choices. MEATS Whole muscle meats, chicken, fish and shellfish are naturally gluten free! NATURALLY GLUTEN FREE
Choose whole muscle meats. There are some sausages that are gluten free on the market, but watch ingredients. Do not assume that frozen burger patties are gluten free, some have fillers that are wheat. Buy fresh when possible, not frozen. Choose cooking style that are healthy. A chicken tender is gluten free until it is battered. FISH AND SEAFOOD Fish and Seafood
are naturally gluten free. The cooking can be the issue WHOLE GRAINS Whole grains are very important to our diets. The USDA suggests that half of our grains are whole grains. Corn Quinoa Wheat Wild
rice Cereals, popcorn Whole grain breads and pastas GLUTEN GRAINS Gluten is in grains like wheat, barley, rye, spelt, kamut and triticale. The USDA requires labeling for the 8 top food allergies on the labels of foods Eggs, milk, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans Gluten is not required to be listed on
labeling. ON AUGUST 5, 2014 THE FDA ADOPTED A VOLUNTARY GLUTEN FREE LABELING POLICY. Manufactures can label gluten free if product has less than 20 ppm of gluten. Any food product conforming to the stand may be labeled gluten free even if it is naturally gluten free. Manufactures do not have to label. It is voluntary. READ LABELS. GLUTEN IS USED IN MAY
PRODUCTS Read Labels Know what names gluten goes by It is not always obvious Gluten can be found in lost of different products you would not expect like twizzlers, tomato soup, mustards, soy sauce, soups and stocks! WATCH FOR Wheat, oats,
Barley, Triticale, Rye. Spelt Also known as wheat starch, hydrolyzed wheat protein, wheat germ, malt, flour, semolina, bulgur, durum, frumento, graham, kamut, farina, einkorn, seitan. Couscous, matzah cake flour, modified vegetable starch QUESTIONABLE
INGREDIENTS Along with having to watch for wheat and wheat derivatives, rye, barley, kamut, spelt, triticale, graham flour, bulgur, farina, couscous and semolina you have to watch out for: Artificial color, caramel color, caramel flavoring, dextrins, dextrimaltose, emulsifiers, food starch, modified food starch, hydrolyzed plant protein, hydrolyzed protein, hydrolyzed vegetable protein, hydrogenated starch hydrolysate, hydroxpropylated starch, maltose, malt, miso, MSG, Natural flavoring, Natural flavors, Natural juices, non dairy creamer, pregelatinized starch, protein hydrolysates, smoke flavoring, soy sauce, soy sauce solids, stabilizers, wheat gluten and wheat starch.
Some of these contain gluten and some do not. HOW TO KNOW? When you see one of those ingredients on the label Look for gluten free on the label. Call or email the address on the packaging and ask if there is gluten in the item Search the internet. Typing in the question is usually enough to get an answer. Check a reference book for gluten free foods. When in doubt, make another selection! Do
not risk getting sick. WHAT DO YOU DO? Easy Rules Eat fresh whole foods Fresh vegetables and fruits are naturally gluten free Poultry, fish, beef, pork and seafood are naturally safe
Avoid prepackaged foods when possible Learn to cook! The best way to be safe is to make your own baked goods Make your own casseroles, lasagna, and other favorites! UNITING FAMILIES AROUND A HEALTHY DINNER TABLE. Living gluten free does not have to be overly costly, time consuming or challenging.
In conclusion Your safest with whole fresh foods that are prepared in a safe manner. Grilled, sauted, baked and broiled are safe; avoid deep fried unless you know it is a dedicated fryer. Avoid prepackaged foods unless they have gluten free printed on the packaging. Learn to cook. It can be a great family activity! Watch your own ingredients too. Gluten is hiding in places that you might not expect.
QUESTIONS? Thank you for coming! Kathy Babbitt [email protected] www.thebabbitts.net DINING AND TRAVEL GLUTEN FREE The social side of being gluten free PRE PLANNING IS KEY When dining out, traveling or at a dinner party, pre planning is key. Look online for menus, especially gluten free, for where you are planning on going. Ask for the chef or manager when dining out and let them know what your dietary restrictions are.
PLAN YOUR TRIP Join Facebook groups such as Gluten Free On The Road when traveling and ask the group where a good place to eat in the area you are traveling to. Ask the staff at the hotel you are staying at to recommend a good restaurant that serves gluten free food or a dedicated gluten
free restaurant. Tell the hostess that you are gluten free when making reservation. The hostess may or may not know about the cross contamination training of the rest of the staff. Should this be a concern to you, ask to speak to the manager. Talk to the hostess when possible when
going to a someone's home. THE SOCIAL LIFE Being Gluten free can be difficult. With so much of our diet involving enriched flour, it is challenging for us and those hosting us or serving us in restaurants. Challenging does not mean impossible, it does not mean that to eat out you have
to be sick, it does not mean the loss of friendships or invitations out When asked to a friends for dinner or a dinner party, ask to bring something, maybe two items. You will know that you can eat them and be safe. Talk to the hostess first if you are comfortable and let her know you are gluten free, explain what it is
and ask her to let you know what is safe to eat. Most will be happy to do so, but it also means that all foods will not be gluten free. Either eat before you go or bring a snack with you for after you leave if you cannot eat much. I usually eat first so that I am not tempted by that big beautiful Italian Cream Cake Be careful not to say anything about not being able to eat because of the gluten, it will make the host feel bad and you may not get another invitation that is a discussion for private at a later date. LIVING GLUTEN FREE IS MANAGEABLE WITH JUST 5
EASY STEPS 1. Get educated. Understand your disease. Understand where gluten is and understand cross contamination. 1. 2. Depending on if you have celiac, gluten intolerance or an auto immune disease like Hashimotos we all have different tolerances. Some get sick when food is processed in the same plant, and some do not for example. Let the server know you have to eat gluten free foods and ask for the manager. When there is not a gluten free menu, look for whole muscle meats, vegetables, and potatoes. Stay away from fried foods even if not battered. Gluten is not killed at high temperatures and stays suspended in the middle of the oil. Avoid sauces, toppings, bread crumbs, and spices. Do not use lemon butter. Some restaurants use it for steaks,
chicken and vegetables. When it is listed on the menu, ask them to hold the lemon butter. Most have gluten as a thickener. 2. DO NOT ASSUME Communicate your concerns to the servers, Manager and chefs. Always get the manager. When possible eat where there is a gluten free menu, but do not assume the staff is trained unless there is a third party certification on the door. Some restaurants have special gluten free menus or put a symbol on the menu to let you know what is safe. This does not mean that the staff is trained on cross contamination. They have good intentions, but training might not be enough. Third party certification means that they have been
trained, but still ask questions. The main certification programs are GIG, GFRAP and National Foundation for Celiac Awareness also offers Great certification. MAKE SUGGESTIONS Do not assume that the chef is aware of all gluten containing ingredients. It is okay to make suggestions such as please cook my food in a separate pan not on the grill, please leave off sauces, marinades and seasonings unless they are gluten free, please ask them to check for me Please. Should the food arrive with sauces and seasonings, ask that the chef checked and they are gluten free? Be nice, be polite, but it is your health! 3. INGREDIENTS
Focus on ingredients. Look for items that may be a problem on the regular menu if there is not a gluten free menu. In the following examples, there are only a couple concerns. Ask when you have questions. Ask for the chef or manager. Look for ingredients such as sauces, soup bases and stocks as well as marinades, dairy products, rice dishes, hash browns and fried foods. These can have hidden gluten in them. CHOOSE FRESH FOODS, WHOLE FOODS
Look for ingredients that are fresh. Whole muscle meat, fish, seafood and chicken. Vegetables and fruits are naturally Gluten Free. The problem can be how prepared. Ask questions and avoid batters, seasonings, sauces and items cooked with other contaminated items. Choose restaurants that are traditionally whole foods and made to order. The following is a Thai restaurant that I love SAMPLE MENU ITEMS Look for sauces
Experienced With Steamed Rice SHRIMP GREEN CURRY 15.25 Green curry with green Thai chilies, coconut milk, bell pepper, zucchini, green bean, bamboo shoot and Thai basil leaf JUNGLE CHICKEN CURRY 12.25 The grandest curry in Thai cuisine. Sauted with chicken, bamboo shoot, bell pepper, eggplant, zucchini and Thai basil leaf Fresh whole foods
PANANG CHICKEN CURRY distinctively thick Panang curry sauted with chicken, a touch of coconut milk, kefir leaf, bell pepper and Thai basil leaf MASAMAN CHICKEN CURRY Phukets interpretation of the peanut curry of Thailand, sauted with chicken, coconut milk, avocado, potato, boiled peanut and onion Look at cooking techniques CHICKEN TERIYAKI 8.99
Stir-fried chicken, and mixed vegetables with Teriyaki sauce. Served with steamed white rice FIERY GRILLED BEEF SALAD 9.95 Char-grilled strips of lean beef tossed with fresh vegetables, Phuket chili paste, balanced with lemon juice and cilantro. THEIR GLUTEN FREE MENU FIERY GRILLED BEEF SALAD Charcoal-grilled strips of lean beef are tossed with fresh vegetables. The dressing has the fiery, made with chili
paste, balanced with lemon juice and cilantro. THAI BBQ CHICKEN Flavored and tendered chicken, marinated with Phuket special recipe. Experienced with sweet & sour sauce, steamed vegetable and cucumber salad SPECIAL REQUESTS Make special requests and inquire about the preparation methods. Instead of a deep fried chicken breast, ask to have them grilled. Just make sure to specify not grilled or sauted with gluten containing foods. Timing! Mistakes happen when the restaurant is slow or very busy. Talk to the manager.
Avoid marinated items, deep fried items, pan fried foods or foods with white sauces such as alfredo. Some marinated items are fine, ask. Marinades with teriyaki and soy should always lead to questions for the manager or chef. BE KIND Show appreciation and be graceful when saying no thank you There will be people that are supportive and really try to help you. There will be others that
are disagreeable and think that you are just difficult. Be kind to both. Those that are really trying, reading recipes, and are so proud of their accomplishment, they still do not understand all of the complexities and cross contamination problems. Still be kind. There are times when you are out and someone offers you something you have to refuse, be gracious and just say no, thanks. PRE PLANNING IS KEY When out with close friends and family,
and someone asks you if you want something, you can say no, gluten but be careful with acquaintances and when someone has made something special. Just decline, no reason necessary. When going to a social event in a restaurant or club, talk to the hostess about your food restrictions so they can let the venue know. Most venues are use to having some special requests for large events and it is not a problem for them. GOING TO DINNER PARTIES Pre planning will make all the difference.
It is smart to pack something to eat, eat before you go or bring an item for all to share if going to someone's home for a dinner party. Always ask first though. You can package it as a hostess gift if you are not comfortable asking, just make sure it is just an appetizer and not entre or dessert. Going to dinner not terribly hungry will help you make smart choices and not become irritable when there is little to eat. Traveling Gluten free is very much the same. Pre Plan, call restaurants ahead, know the cuisine when going out of the
country, and bring food when possible. We take food to Mexico just in case. Remember groups like Gluten Free on the Road. You can post where you are going and get advise on where to dine by people that live there or have traveled there. See www.thebabbitts.net or Gluten Intolerance Food Training on Facebook for more information,.
THIS IS NOT TEMPORAR Y. Gluten free is something we have to do for the rest of our lives. Learning how to live gluten free is essential to our overall happiness. The G.I.F.T. program from BABBITTS, INC. Uniting families around a healthy dinner table
Living gluten free does not have to be challenging, overly costly or time consuming. Kathy Babbitt 256-652-6056 President BABBITTS, INC [email protected]
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