the part of everything: food allergy

Showing posts with label food allergy. Show all posts

Saturday, September 10, 2016

navigating Okinawa's gluten free options

Moving to a new country can be daunting for even the most adventurous of spirits, but when you have food allergies or sensitivities, it can cause the feeling of excitement to turn to dread. While celiac disease and gluten sensitivity are more related to auto-immune disorders than to true food allergies, the strict avoidance of allergens is the only way to stay healthy! I'll admit that when we found out we were moving to Okinawa, I had no idea what to expect as far as handling my food allergy issues. I am sensitive enough that I even react to most of the "gluten free" items sold at the base commissaries and other grocery stores. I've been pleasantly surprised, though, by the number of farmers markets and fresh-produce restaurants around the island!

If you or someone you know has celiac disease or gluten intolerance, here are a few shops and restaurants that have been friendly and accommodating when it comes to these "food allergy" issues!

But first, a few notes:

**Please keep in mind that gluten and the sensitivity to it are virtually unknown throughout most of Asia, and that most restaurant employees will not know which items do or don't have gluten in them. In fact, the word "gluten" does not exist in the Japanese language. You and you alone will need to be the judge of whether a food product is safe for your consumption.

**There are a few restaurants (and packaged products) that will call themselves "gluten free," but since the handling of gluten is so unknown here, many of these proprietors do not understand the concept of cross contamination! Please use this solely as a guide to start your own research into places that may be safe for you!

**Also, remember that Okinawans tend to be very patient and gracious with us as we try to navigate our way through finding safe foods. Extra smiles and "thank you's" will go a long way in helping restaurant employees to want to continue helping us along the way!

Re:FOOD

This market opened recently in Araha, and it's full of celiac safe goodies! The shop sells gluten free items from the United States as well as from various parts of Europe and even Australia! They also have shop-made ice creams, juices, and other locally made fresh options.

While the items here will be a bit more pricey than shopping from Vitacost, there's something almost magical about being able to drive to a store to pick up an item you need instead of having to wait two weeks for your groceries to arrive.

Green Leaf

Not too far from Re:FOOD is Green Leaf, a small shop boasting a large array of organic food options. While not every item will be safe for someone with celiac, they do carry several difficult-to-find gluten free items! Green Leaf also has a small cafe, where you can get a delicious smoothie or coffee beverage.

If you find you want to shop there frequently, make sure you pick up a point card. The more purchases you make, the closer you will be to earning a "percent off" reward.

Yakiniku King

I've written about Yakiniku King before, and we've never been disappointed in our visits there! If you're new to Japanese cuisine, yakiniku is translated as "grilled meat" and refers to a broad variety of bite-sized meats cooked on a grill.

Yakiniku King can be great for those with specific food allergies, because they have an expansive kitchen with different areas for different types of food. While you will do the most of your ordering using the tablet at your table, it's best to talk with the server ahead of time to let them know about your allergies. I keep a translation on my phone at all times so that I can easily hand it to the server who comes by the table to ask which set you prefer. Some of them are more well-informed than others, but the servers who don't understand will typically go get a manager. Usually, that manager will bring an allergy card to let you know which items have which common allergens.

When you go, it's best to stick to plain meats and vegetables. Ask for your food to come "shiodake" (salt only), as most of the sauces will not be safe. Even the butters can have added "aminos" that contain gluten in some form, so plan to bring your own soy sauce if you want to dip! The tablet ordering system will often ask if you want sauce or salt only, but it's best to speak with the server ahead of time as well.

When cooking, remember that you are sharing a grill with the people at your table. If you are very sensitive, you may want to consider cooking all of your food first, and then letting the others at your table have free reign of the grill. If you aren't as sensitive, it may be okay for you to have one section of the grill to yourself, as long as you ensure nothing with sauce touches your designated area!

*Note: There are some occasions where something with sauce has made its way to our table, so do make sure that you double-check the meats that come your way. If this occurs, the servers have always been gracious and have swapped it out with a salt-only item. I am extremely sensitive to cross contamination, and I have never been contaminated here!

Kasthamandap - Nepal Spice Kitchen

Spice Kitchen is a great choice if you like curry, because they have a separate little area for making the naan! There are several curries you can safely order on the menu, and if you let the server know you have an allergy to wheat (they do not know what gluten is, but they know what wheat flour is), they will let you know which items to avoid. All the curries have an option to come with plain rice, so you'll have something on your plate to soak in that delicious, spiced goodness!

*The person making the naan does not touch the curry and does not serve customers. I always ask for our server to wash his/her hands though, just in case. They've never questioned me about this, and I've never gotten sick here!

Ajitoya

I've saved my favorite for last, because anyone who knows me knows that I'm obsessed with this restaurant. The reggae music and Araha waterfront view (especially at sunset) make for a fun and relaxing ambiance. The food, though, is truly delightful! The soup curry is loaded with healthy vegetables and a warm broth that reminds me of Grandma's home-cooked soup.

Ajitoya has two different sections on their menu. One is soup curry and one is keema. The keema curry has soy sauce and other gluten-containing ingredients, so you'll want to stay on the "soup curry" side of the menu. I've tried almost every item on the soup curry menu, and I've never had a reaction. Even the sausage, which can often contain gluteny fillers, caused no noticeable reaction!

Ordering here is easy, and I never even need to mention my gluten-related issues in order to get a safe meal. All you need to do is choose your soup curry, add your spice level, and voila!

There are three locations on the island, all of them as delicious and warm and friendly as the next.

I hope that this article will help you to find some new ways to explore the wonderful food options that Okinawa has to share, while also keeping you safe and healthy! If you have experienced some great gluten-free meals on the island, feel free to let me know in the comments!

navigating Okinawa's gluten free options

Sunday, March 20, 2016

muffin-pan-chicken-cups: a recipe

We're always messing around and creating/tweaking new recipes, and this one was too delicious not to share! I'm not really sure what to call them, so if you've got a good name, let me know!

For now, let's call them muffin-pan-chicken-cups (quite a mouthful, both the name and the actual food!)

Ingredients:

1.5 pounds ground chicken
1 egg
1 cup chopped veggies**
6 oz mozzarella cheese, chopped into small cubes
1.5 tsp garlic powder
1.5 tsp dried basil
A dash of salt and pepper

**This time, I chopped two bell peppers and 1/4 of a Japanese kabocha (pumpkin-like squash) into thumb-nail sized pieces. You could really use any veggies you like, though!

Directions:

Preheat the oven to 400° F.
Grease a muffin tin (we used coconut oil on a paper towel).
Chop the veggies and the mozzarella into small chunks. Mix all ingredients in a mixing bowl until everything is combined.
Using spoonfuls (or handfuls) to scoop mixture into the muffin tin. Press down a bit to fill the cups. (I was able to get 10 muffin cups filled to the top with this mixture.)
Bake at 400° for 25-30 minutes.
Let them cool, and then enjoy!

Saturday, January 16, 2016

antibiotics and anti-inflammatories: a story and a "pudding" recipe

Some of you may know that I have been battling an awful kidney infection since early December. I was lucky that the doctors diagnosed it so quickly when I finally broke down and went to the emergency room!

What followed, though, is what I find to be the biggest difficulty of living with non-top-8 food allergies, especially while being overseas. I needed an antibiotic in order to heal, but everything the doctor tried to prescribe to me was full of either corn or gluten. Most of the time, the labels did not say "corn," so alerting the pharmacist and medical team that I had to avoid corn made no difference. The doctor gave up pretty quickly, so Ben and I had to spend hours after my appointment on a late Sunday night, researching the medications they had in stock at the pharmacy. Luckily, the pharmacist was patient and did not seem to mind taking out all the pill-based antibiotics there so we could examine the ingredient lists, check websites, and compare them to the very small database of possible "corn-safe" and "gluten-safe" medications others with my allergies have been able to tolerate. The few we did find were cross-reactive to penicillin, and I have a penicillin allergy in my file. (Later on, we did a lab test, since I had a bad allergic reaction last time I had penicillin. The penicillin test came back negative a few weeks later, so I finally have confirmation that the previous reaction was due to the corn in the meds and not the penicillin itself!) We finally found one, and the pharmacist convinced the doctor to write out another prescription.

Because of the severity of my allergies, she suggested that I take the meds under a doctor's care, so I had to make a follow-up appointment with a family practice doctor before I could start my course of antibiotics. This appointment also took hours, but this time the doctor and pharmacists worked with me to try and find something that was effective and also safe! The issue is that we didn't yet have the penicillin results back, so I was limited by the food-allergies in addition to a possible penicillin allergy. I did have some minor allergic reactions, but after several hospital visits and hours of research, we finally found an antibiotic that was safe for me to take! Unfortunately, though, it was not the best antibiotic for getting rid of a kidney infection. We finally agreed that I would take the full course and then make a follow-up appointment in January if it didn't work.

Fast-forward two weeks, and the kidney infection that had started to go away was now back in full force. Luckily, I received the penicillin labs the same day as my doctor appointment (negative, yay!) and I was able to get a large (4 shot) injection of a strong antibiotic that I was assured should do the trick. The medical staff also recommended taking anti-inflammatory medication (which, of course, I can't take because of the allergies) and to use any home remedies for inflammation that I could find to help the antibiotics do their job.

So, here is the reason for this post! I did some research on several anti-inflammatory foods to help kidney functions, and then put a bunch of them together to create some new recipes. Below is my favorite - even once the infection is gone for good, I'll definitely be using this one. It makes a great, healthy breakfast or snack!

Anti-Inflammatory, Paleo-Friendly Pudding (it's not actually pudding...it's more the consistency of fro-yo or ice cream. I have no idea of what to call it! If any of you dear readers end up making it and can come up with a stellar name for it, let me know!)

Ingredients:

- 1 cup thick coconut milk (I use this one!)
- 1 frozen banana
- 10 frozen cherries
- 1/3 cup fresh ginger, grated
- 1 tsp ground cinnamon

**Optional:
- 1 tbsp flax meal (great anti-oxidant with lots of Omega-3's, and excellent for inflammation)
- 1/2 tsp D-Mannose (excellent for treating a UTI in case you ever have one)

Directions:

Simply place all of your ingredients in a blender and blend until smooth! If you want a thicker, fro-yo sort of texture, put it in the freezer for about 20 minutes before eating.

**Optional: Since I've been making this concoction every day for the last week or so, I've been experimenting with some ways to change it up a bit.

- Exchange 1/3 of the coconut milk for 1/3 cup of Greek yogurt, especially if you're taking antibiotics! That "good" bacteria is important!
- After blending, add some mix-ins! I like to add some crunch to mine, so I've added different combinations of the following: cashews, almonds, pumpkin seeds, granola, or even a few chocolate chips to satisfy a sweet tooth!

Sunday, January 10, 2016

yummy yakiniku

If you've been in Japan for very long, you will probably have heard about yakiniku. If you're new to Japanese cuisine, yakiniku is translated as "grilled meat" and refers to a broad variety of bite-sized meats cooked on a grill. It's very easy to make yakiniku at home, and you'll often see locals cooking in this style with portable grills during festivals.

Yakiniku with veggies, rice, and lettuce

This style of cooking is also popular in restaurants, and as many have discovered, not all yakiniku restaurants are considered equal. Many of these establishments include all-you-can eat buffets or sets, where diners can choose their style of raw meats and veggies to cook on their own table-top grills. While it may be tempting to choose an inexpensive ¥1000, all-you-can eat yakiniku restaurant, the variety and quality of ingredients typically won't be very high. This is where Yakiniku King comes in!

Located on Highway 58 between Camp Foster and Kadena Air Base, Yakiniku King offers better quality meats, including several types of beef, chicken, pork, and seafood that are available in differently priced sets. The sets, which start at about ¥2600 per person for dinner, include a variety of different ingredients and meals to choose from. The mid-range set (referred to as the "Standard Course," which costs ¥2900) contains more than 100 different food options, to include rice and lettuce, meat and seafood, noodle dishes, Korean bibimbap, hot pots, various side dishes, and even dessert options!

Once diners have chosen their set, ordering is a breeze! All you have to do is choose the dishes you want to try, using a handy handheld digital tablet. There is even an English option for those customers who aren't able to read Japanese! Once the order is placed electronically, a server will bring your food and beverages right to the table. Orders are unlimited, as long as you place and eat them within the allotted 90 minute time frame.

While ordering on the tablet is entertaining, the real pleasure comes cooking and eating the actual meal. Once your raw food arrives, you can season and cook it to your liking with your table's built-in grill and the provided selection of sauces. Some meats come with sauce already and others come with only salt, so you can use soy, ponzu, lemon, or yakiniku sauce(s) to glaze your meat or use for dipping later on.

Customer service at Yakiniku King is wonderful! The servers can be called to refill drinks or provide a new grill net at the push of a button. The food is of nice quality and the vast variety of foods on the menu provides options for meat-lovers, for vegetarians, and for those who may have food allergies. It's no wonder this place has become one of our family's favorite places for a dinner with friends!

Tuesday, December 29, 2015

parties with panache: pizza recipes!

I've learned a great deal of things since finding out about my food allergies, and one of them is that social gatherings almost always include food of some sort! It was something I never really put much thought into before it became a matter of survival, and I think it's only when someone is put into that position that they realize how much of our sociality revolves around food. Holidays, birthdays, reunions, family gatherings, parties, end-of-week work gatherings, and even staff meetings include snacks, potlucks, meals, barbecues, and even restaurants. Because of this, those with food allergies have a lot more to think about and prepare for when it comes to being social.

Some venues are easier than others. Potluck picnics and beach barbecues are easy because the allergic person can simply bring their own food. When it involves work functions, friends' houses, and restaurants, though, things can get a bit more difficult.

There are definite social changes that happen when you develop food allergies. Those weekly meetups with friends at the local restaurant become awkward, either on the part of the allergy person who can't eat anything on the menu, or the friends who then feel sorry for them. I noticed this shift when I was finally diagnosed and suddenly had no safe restaurants. The invitations became few and far between in the name of not making me feel bad that I couldn't eat anything on the menu. Instead, it felt isolating to be constantly left out of fun events.

For this reason, we often hosted the parties and game nights at our house. We always had a "safe" area for my food and a potluck area for everyone else. It worked for a while and we loved being able to play host and hostess on special occasions and book clubs and get togethers. This became a nightmare though, when I realized that I was so sensitive that the food my friends brought over was causing cross contamination issues. Ben and I started experimenting with snacks and meals that could be made fairly easily and would feed several people so that having a get together didn't have to be food-less, but also wouldn't mean a Thanksgiving-like event with a whole day of cooking involved. It had to be something that adults would enjoy, but their kids would also eat. It had to be free of multiple allergens and something that could also be served for our vegetarian friends. We started with pizza: the quintessential and easily-customizable party food. After our first party serving the pizza, we had several friends requesting to come over again so they could partake again! Each time, we make a few favorites and try something new, so I thought I'd share some of our favorites in case you ever find yourself in a pizza rut!

The Basics:

For most of our pizzas, we prefer to use the Chebe flour mixes, because they are grain free and are pretty versatile. Many other blends are too watery or too starchy (or don't hold up well as leftovers). Each pizza also uses about a cup of sauce and 1.5-2 cups of mozzarella cheese (I use the Organic Valley brand).

The Sauce:

My favorite prepared sauce is the Organicville pizza sauce. It's got a nice flavor and thickness, and the vinegar is sourced from sugarcane and not corn like most other sauces. I purchase it from Vitacost, and for those of you in the states, I've seen it at Whole Foods, Sprouts, and Natural Grocers as well.

I often prepare my own sauce, which is great because I can adjust the thickness and spices as needed. Because we have typically lived in places where fresh, organic tomatoes were not always available, I had to search for a while to find a good substitute. I love the Bionaturae tomato paste, an organic product from Tuscany.

Ingredients:

1 can tomato paste
1 cup water (adjust for preferred thickness)
1/3 cup extra virgin olive oil
1-2 cloves minced garlic
1/2 tbsp basil
1/2 tbsp oregano
1/2 tsp rosemary
1/2 tsp thyme
salt and pepper to taste

Directions:

Mix all ingredients, adding the water last. Stir and add water to the thickness you prefer. For the best results, let the sauce rest for an hour to enrich the flavor. Then, spread it on the dough. Remember not to add too much sauce, as you don't want your dough to become soggy! I add my favorite spices to the following toppings and then bake the pizza at 400 degrees for 20 minutes.

**Tip: If you're going for a more creamy sauce, substitute the water with a nice, thick coconut milk! These are the two I use most often: Native Forest and Aroy-D.

The Toppings:

There are several different topping variations we've used with the basic sauce and cheese combination.

Pepperoni and black olives. Before I was as corn sensitive as I am at this point, I was able to use pepperoni. This is no longer an option for me, but I still do have a safe brand of sausage, so we use sausage with black olives now.

Pineapple and peppers. This has been a favorite with our friends - simply dice some different colors of bell peppers along with some pineapple slices for a colorful and tasty combination!

Yakiniku meat. We make yakiniku pretty frequently (thinly sliced, grilled beef) and sometimes use the leftovers as a pizza topping. This tastes delicious with black olives, pineapple, and/or bell pepper slices!

Cream cheese. This is an idea we got from a Japanese pizza shop. After putting the sauce on, but before adding the cheese, drop some small dabs of cream cheese around the pizza (no need to spread!) I use the Organic Valley cream cheese, as it's the only one I don't seem to be allergic to.

Cream cheese and kabocha. A bonus addition to the previous entry that we recently discovered is kabocha (Japanese winter squash). Slice the squash into quarters and then slice one of the quarters into thin slices. After layering the sauce, cream cheese, and mozzarella, add the squash slices and some garlic to the top before baking.

Stay tuned for some non-red sauce based pizzas, coming up soon!

Sunday, January 11, 2015

a natural approach

Because of my multiple food allergies, I cannot consistently rely on traditional medications when I'm feeling under the weather. Cough drops, allergy medications, headache pills, throat spray, and even prescription medications and antibiotics all contain allergens. Because of this, I've had to trial different homeopathic remedies for various ailments. Some work better than others, and I'm often a bit weary to try them because of the cost and difficulty in retrieving the necessary ingredients.

I've mentioned before that I've been trying out essential oils to see if they can help with symptoms, and so far I've come a long way in managing my seasonal allergies and monthly migraine headaches. Upon coming down with a nasty bug that's been going around the school, I decided to research some cold and flu (and possibly strep) remedies, some of them using essential oils.

I found a range of different combinations and used what I found to make my own cold and flu concoction. Yes, it took longer than downing a little cup of NyQuil, but overall it was easy and did wonders for both of us this weekend!

What I Did/Used:

1. Oregano gargle. I mixed a few drops of oil of oregano, which tastes positively disgusting, but works wonders (keep in mind that this is not oregano essential oil, as gargling with or drinking essential oils is not typically considered a safe practice by licensed aromatherapists) and a little more than a half cup of warm water in a glass. I took a mouthful, gargled for 10 seconds, spit, and then repeated the process a few times. **Just a warning that if you're a wimp like I am, you may want to have something prepared to chew or drink after this! I had a Gin Gin ready and this took away the icky taste quickly, and it doesn't hurt that ginger has healing capabilities!**

2. Oil pulling. I've been doing an oil pulling challenge to help my teeth, and the research has shown that oil pulling is especially good for taking toxins from the throat and mouth. I have a very strong gag reflex so I've never been able to pull for the recommended 20 minutes, but I typically pull for 8-10 minutes. For this batch, I added a few drops of Peppermint essential oil to help with the taste from the Oregano.

3. Cold/Flu lotion. This is the concoction discussed above, created after researching numerous blogs and websites. While you could easily add beeswax or shea butter to make a real body butter type of lotion, the quickest and easiest way is to simply use solid coconut oil. (See the recipe below!)

The Results: I repeated the gargle, the oil pulling, and the application of the "lotion" to my feet twice a day throughout the weekend, once upon waking in the mornings and once in the evenings. While this might not work for everyone, I can tell you that I felt markedly better the next morning (when mornings are usually when I feel the worst), I slept more than I usually do when I'm sick (since I wasn't waking up congested and unable to swallow multiple times during the night), and I felt almost 100% better after two days (when it usually takes 4-7 days).

If you're into trialing home remedies or if you're an essential oil user, I hope this information will help for the next time you're sick!

Sunday, October 5, 2014

corn, corn everywhere (my search for safe-tea)

(Yes, I'll admit, the pun was intended.)

I know I've shared several blog posts about my journey with celiac disease, but I haven't shared much about my quest to go corn free. It's because, even after a year and a half, I am still learning new things about this allergy every day. There are still things that shock me about the use of corn in America and products that I never would have thought would make me sick.

It's crazy to me how much corn is used in our country. In EVERYTHING.

The weirdest part of this is that most people don't know this. Most people think of corn as an ingredient in bagged tortilla chips or packaged tamales or sweet things with high fructose corn syrup, but in reality you would be hard-pressed to find an item on any American grocery store shelf that doesn't contain corn in some form or another.

This is what has made it so difficult in my journey to health. At first, I thought I would just have to avoid foods that had corn, corn starch, and corn syrup. Boy, was I wrong. I cut out the vegetable oil and the non-dairy butter and the yeast and the baking powder and the vinegar.

Still, I was getting sick. I did more research and learned that corn can go by more than 170 different names, most of which don't even say the word "corn".

Maltodextrin (which is added to most grain products)
Citric Acid and Lactic Acid (and many other food acids)
Dextrose (a sugar in most packaged foods)
Xanthan Gum (a binding agent used in most gluten free foods)
Vitamin A (used as a fortifying vitamin in juices and milk products)

Ingredient labels for Rice Chex and Greek yogurt. As you can see, both of these gluten
free and considered-healthy foods have a huge number of possible corn-containing ingredients.
(Click the picture to enlarge.)

I don't have all of them memorized. I have a list that I have to check every time I shop for food, which gets exhausting. The worst part is that these ingredients aren't always corn derived. Most of the time, yes, but sometimes no. Any time I find a new product, I must email the company to figure out whether the ingredient(s) in question might be derived from corn. Sometimes a company is straightforward and answers the question. Other times, the representatives refuse to answer because the ingredients are proprietary (or because they just don't know what is in their products).

It's taken the better part of a year and a half to cut out as much corn from my diet as I can. Even now, there are reactions from foods that don't have corn labeled on the packaging that, upon research and shared experiences with other corn allergy friends, do indeed contain it.

Like anti-mold sprays on most produce, anti-cracking agents on egg shells, vitamin enriched bottled water, and cleaning sprays on meat.

Then we move on to packaging. Yes, packaging. As if we corn-allergy-sufferers didn't have enough to worry about, our country is now using corn based plastics and cornstarch based papers in which to package the food. While I'm all for finding new and innovative biodegradable materials, they are usually made from corn and this is a problem for those of us who react to small amounts in our food.

Not long ago, I saw an ad that Kia is now using corn based plastics in their cars. Upon further investigation, I found that these new cars have 53 pounds of eco-friendly, corn-based plastics. I will admit that my initial reaction to this included a groan and a hand to my forehead. While I'm not skin sensitive to corn at this point in my life, I know others who are, and this is a huge concern.

Courtesy of Live Corn Free

The reason for this post is that I recently read a few articles on hidden ingredients in tea. The various writers investigated the ingredients found in tea and teabags, and were shocked to find out how much junk was really there. Pesticides and corn-containing "natural flavors" were in many of them, whether in the tea itself or the packaging. Many of these teas, banned throughout Europe and much of Asia, tout health benefits when they could actually be detrimental to tea drinkers' health.

I used to drink tea, and sadly had to quit when going gluten/corn free. I knew I was reacting to something in the tea, but I could never figure out what the issue was since my teas were labeled as gluten and corn free. (I will tackle the issue of product labeling another day...) After reading the article, I decided to embark on my own investigation to see if there were any gluten free/corn free/pesticide free teas on the market. While doing my research, I learned more about the pesticides and/or GMO ingredients in most of America's tea. I learned about the natural flavors used and where they are derived from (usually corn, but sometimes soy or wheat). I learned that loose leaf teas are often sprayed with dextrose or maltodextrin to keep them from molding and to enhance flavor. I learned about the packaging of the tea bags, which often contain either corn starch or corn based PLA. Honestly, I learned a lot more than I ever really wanted to know (ignorance is bliss, right?)...but I finally found some teas that might be trustworthy and safe to drink!

**Please note, company ingredients can change at any time, so please trial at your own risk!**

Numi Tea: Their teas are organic with no natural flavors and no pesticides. The company is devoted to being eco-friendly, and their bags are made from manila hemp cellulose and directly sourced bamboo.

Traditional Medicinals: This is another company that does not add natural flavors to their teas. They are part of the Non-GMO Project and do not use pesticides on their tea ingredients. Their teabags are made from manila hemp and raw cotton. (Just be aware that some of their flavors include extracts - stay away from these, as they are often corn derived! The representative I talked to mentioned they are in the process of doing away with these.)

If and when I find any others, I'll add them to the list! Let me know if you have any to add. Happy (tea) drinking!

Friday, January 10, 2014

the path to recovery: 10 things about celiac I wish I knew before

I've had a surprising number of people tell me recently that they think they might have some level of gluten intolerance, and they have asked for advice on starting this journey to healing. I figured it was high time I posted some of the pointers and pitfalls I have learned while going through my own Celiac journey.

1. Get tested. There are a few different tests doctors can do to diagnose Celiac/gluten intolerance. One is a blood test, which is known to be somewhat inaccurate. Many people with gluten issues will get a negative on the blood test, but it's a start and it's easy to do.

The more complex way of getting tested is an endoscopy. Many doctors will suggest this, and many will say it's an unnecessary surgery if you don't know what's wrong. The problem is this: to get accurate results on an endoscopy, you have to eat gluten consistently for several weeks. If you go through an elimination diet, cut gluten, feel better, and decide to do an endoscopy to back up your results, you will have to start eating gluten again for six weeks and go through all the pain and suffering of reintroducing it into your now-healing body. My suggestion is to research the symptoms to see how many you have, and talk to your doctor to make the best decision for you. Everyone is different and, unfortunately, there is no one perfect way to go about it.

2. Cut out the gluten. Once you find out that you have Celiac or gluten intolerance, the key to remember is that NO gluten is ok.

None.

Not even a speck, (probably) for the rest of your life.

I will harp on this over and over again, because mainstream media and most of your friends will not understand this. They will tell you over and over again that because Celiac is not an allergy, a little bit won't hurt you. Of course, seeing celebrities tweet about their gluten intolerances while posting pictures of themselves eating cheeseburgers and pizza the next day doesn't help our plight.

What they don't understand is that Celiac an Auto-Immune disease that actually causes your body to attack ITSELF any time you ingest gluten. The amount of gluten that you can fit on the nail of your pinky finger can cause severe reactions and mucosal damage to your intestines.

Cutting out gluten can seem easy to an outsider: stop eating bread and crackers and you're good, right? Well, it's not quite as easy as that. Because everyone is different, you may find you react to even the slightest touch of gluten. A "gluten free" label on a box doesn't automatically mean a product is processed in a dedicated gluten-free factory. Cross contamination is a very serious threat to those of us who cannot tolerate gluten in any way, shape, or form. I have found the internet to be a necessary tool while grocery shopping. (I will admit our first few months of grocery trips were filled with anxiety and internet searches in the middle of each aisle.) Most websites will have a "gluten" entry in the FAQ section, telling you whether their factory has dedicated lines or factories for their products.

Cross contamination is to be expected in factories and restaurants, but it can also happen in your own home. I suggest replacing your pots and pans, your toaster, cooking utensils, Tupperware/storage containers, and any non-stick or plastic cooking appliances. Disinfect your microwave and fridge. It's easier for a Celiac to have a dedicated gluten free kitchen, though that is not always feasible for everyone. If you must have gluten in the house, store it in a separate area and disinfect all counters and appliances between cooking with gluten and preparing your food. Label your gluten free utensi ls and store them in a separate area. This was something I learned the hard way, and hope that you won't have to.

Photo courtesy of Gluten Dude

The most important thing to remember is that cheating will set back your healing. It might be easier to stop at a fast food joint than to think ahead and pack snacks, but your body will regret it in the end.

3. Beware of hidden gluten. Gluten is everywhere. I once was sick for almost a month because the eggs we bought were sprayed with an anti-cracking spray containing gluten. Do your research, because there are naturally gluten free products that could, in fact, contain gluten. Oats, for example, do not have a gluten protein, but are often processed in factories (or planted in fields) also containing wheat. Certified gluten free oats are a must for anyone with Celiac. Some fruits are sprayed with gluten-containing chemicals for preservative purposes.

Gluten can also be found in several non-food places. Glue, makeup, detergent, shampoo, lotion, and hairspray can have gluten in them. If you find that you are still getting sick despite cutting out gluten from your diet, you may want to check into your other products. Pet food is another place to watch - you feed your pet something with gluten, your pet licks itself (or things around your house), you touch it and then touch your face or mouth or food, and voila, sick central.

4. Find a blog or book or support group. They are all over the place. Finding a community (or author or blogger or friend) who has Celiac can be a huge part of the healing process. Not only can others help you to troubleshoot issues, help you find recipes and brands that are safe, but they can help you to realize that

you

are

not

alone.

Some of my favorite bloggers are Gluten Dude and Celiac and the Beast. They both use humor and sarcasm to relate their Celiac stories and advice. They are my kind of people. If that's not your style, all you need to do is google "celiac bloggers" and hundreds of them will come up. Just make sure that whoever you follow has done the research and knows the facts. The last thing you want to do is to base any of your lifestyle changes on someone who doesn't know what they are talking about.

5. Keep a food diary. You have probably done this in your journey to figure out what the heck was wrong with you, but I would recommend keeping it for a while. The reason for this is that down the road, you may find that you have developed other food allergies and intolerance. Around the time of my diagnosis, I found out I was lactose intolerant. About six months later, I had to do another elimination round to find out that I can't eat anything with corn or corn derivatives.

6. Don't rely too heavily on any one food while you heal. I wish I had known this when I was a baby Celiac. I had my mourning period and then started to find new recipes. We had corn tortillas available here, and it became Mexican night. A few nights a week. Tostadas, and tacos, and burritos galore. Until a few months later when I started feeling awful again. Relying too much on one food (in this case, corn) while your gut is healing can lead to an intolerance down the line.Vary what you eat and go easy on the grains while you heal.

7. Learn your symptoms. If you are eating gluten continually now, you probably have some long-term discomfort. Once you make a commitment to go 100% gluten free, though, your symptoms will change. Your body is healing, and will react severely upon ingesting even a small amount of gluten because it's now a foreign substance. Knowing your own personal symptoms will help you to narrow down whether you ate something with gluten (and writing in your food diary will help you pinpoint what it was) or whether you're just feeling under the weather.

Unfortunately, everyone's Celiac is different. While there are some symptoms that most Celiacs have in common (like gastrointestinal issues like flatulence, diarrhea, reflux, bloating, and being severely over or underweight due to malabsorption), there are many that are a bit more rare, including neurological issues (like anxiety, memory loss, irritability, and migraines).

For instance, I nearly always have a panic attack, brain fog, intense sleepiness lasting for days and then insomnia lasting for weeks, and stomach pain when I have eaten something with gluten in it, in addition to several of the classic symptoms.

Infographic courtesy of Gluten Dude

8. Know that some of the symptoms you feel now will go away, and others may not. Depending on what your symptoms are, how long you've gone undiagnosed, and your body type, you may feel better immediately or you may have long-term symptoms that will continue. These symptoms could be residual effects from the Celiac, or other disorders that are common in those with Celiac, like IBS, Hashimoto's, arthritis, or even Lupus.

In my case, the asthma and migraines cleared up almost immediately, and typically only bother me when I've been contaminated. Other symptoms, like the lack of energy, constant heartburn, and aching joints are issues that started with Celiac and haven't gone away for good.

There are things you will have to learn to live with, and there are a lot of nice natural remedies to help ease them a little bit. Peppermint oil, activated charcoal, and papaya supplements can help ease the pain after a "glutening." Also keep in mind that several of your long-term symptoms are caused by the malabsorption of your food and vitamin loss. I recommend talking to your doctor and checking to see if you have any vitamin deficiencies.

9. Eating out can be difficult...but not impossible. Apps like Find Me Gluten Free are a lifesaver to me when we travel in the U.S. I always go through the app and read reviews and then call the restaurant, speaking to a manager. Since I have several food intolerances, I explain ahead of time the accommodations I will need. Sometimes the manager will tell me it's not possible, and that's okay. I'd much rather learn that in a phone conversation than an hour after I've eaten. If the manager sounds confident and is able to explain the restaurant's policy on cross-contamination, we will make a reservation for a day and time that manager will be there at the restaurant.

When we arrive, I ask the host or hostess to talk to that manager. I introduce myself and they will usually seat us, introduce us to the servers, and go through their policies again to ensure the server is aware of how serious the condition is. Many restaurants are used to people coming in and asking for gluten free items, but very few of them are asking from the standpoint of avoiding illness, so it's important to make the distinction.

It does become tiring to do this EVERY TIME you go out and eat, but it's worth it to stay healthy. Eventually, the people around you will realize that you wouldn't go to all this length for a fad diet and they may even start to advocate for you. Several times this summer, friends and family members were the ones to ask the servers about their gluten free menus or kitchen policies so that I didn't have to.

10. On the note of friends... You will probably have friends, relative, co-workers, acquaintances, or even strangers give you their opinions on your "gluten issues." Some will be loyal and do everything they can to learn about Celiac and how to help you, and some will be fiercely opposed to anything being wrong with you.

You may have a mourning period as you realize that your whole life will revolve around your diagnosis for a while, until it becomes second nature.

As you realize that social engagements will never be the same, and traveling becomes stressful instead of relaxing and adventurous.

As you come to terms with some of the symptoms that may never go away all because of a silly protein in some too-common grains.

As you start to find some stability and revel in your new-found baking prowess, only to realize that your newest batch of muffins or bread loaves are crumbly and tasteless.

It gets tiring having to argue with people that Celiac is a disease and not a fad, but don't let it get you down. You will find out quickly who your true friends and supporters are - and they will help you get you through this. Surround yourself with people who are positive and encouraging, because you will probably have enough emotional roller coasters all on your own as you go through this lifestyle change. (This is also a good reason to get involved with a support group or community or even blog - the Celiac community is a very outspoken and supportive one.)

And then you'll get to that point where you realize you haven't been contaminated in months, instead of days. You'll impress your friends with your "icky gluten free food" that was so delicious, they didn't realize it was gluten free until you told them. You'll stop craving gluten-y food all the time, because you'll finally feel like yourself again. You won't feel the need to check every single product over and over again to double check that there isn't any gluten in the ingredients (though it's good to check occasionally since companies change their practices all the time.) You will come to terms with your disease and realize that it's only a small part of you, that you've overcome it and taken back your life.

You will know that not only can you survive this, but you can thrive.

I know this was a long post, but in all honesty, it sums up what I've learned over the past year and a half. It's what I wish I had found when I was first diagnosed, and I hope that it's able to help even one person as they start the road to healing. If you have any questions, please feel free to leave a comment or hit me up on facebook!

Sunday, November 25, 2012

a gluten-free thanksgiving

Thanksgiving was a hit!

I will admit, I was worried.

Thanksgiving is my favorite day of the year and I was already feeling a bit blue about the whole thing, knowing that we'd (again) be spending it away from family. So messing up my first gluten-free Thanksgiving meal was not (do you hear me? NOT) an option!

Luckily, my fretting was in vain, because it was the best Thanksgiving dinner we've had since moving away and having to learn how to cook it all myself.

On the menu:

Turkey, of course! We roasted a lovely free-range turkey, stuffed with various fruits and vegetables. It was the most moist turkey we've had in a while.

Stuffing! My mom's favorite stuffing has all the best stuff. It's got celery and carrots. It's got onions and spices. It's got pancetta (which we found for the first time since we have lived here! Someone's looking out for us!!) and Italian sausage.

The tricky part was going to be the bread. I have been trying to bake a perfect loaf of bread since I was diagnosed as a Celiac in June...and it hadn't happened yet. I've made runny bread. I've made grainy bread. I've made perfectly cooked bread that tasted like cardboard (in fact, I would have preferred the cardboard).

Luckily, I discovered Jules gluten free flour, just in time. My first loaf of her bread was so good that I thought about NOT making stuffing so I could use the bread to make a peanut butter and jelly sandwich. Yes, I'll admit that's a bit crazy, but I haven't had a piece of GOOD bread since June! I held out, though, and the stuffing turned out to be A-MAZ-ING.

Green Bean Casserole... Some of you already know the torment that cream of mushroom soup has brought upon me this month. Luckily, I had worked out how to make it already and was able to whip up my homemade-from-scratch cream of mushroom soup for the casserole. Then, I used a recipe from another gluten free friend for the casserole itself. It was the best green bean casserole I have ever tasted! It didn't have that fake-tasting onion topping. Instead, it had real grilled onions with gluten free coating. (The recipe is at the bottom of this post if you want it! You can do whether you're sticking to an allergen-friendly diet or not...it was that good.)

Mashed Potatoes. Thanksgiving isn't complete without mashed potatoes. There was really nothin' special about them; just plain ol' mashed potato-y goodness.

Cranberry Sauce! This year I made orange cinnamon cranberry sauce. It was surprisingly easy to make and it was fabulous. I usually don't like cranberry sauce, but I enjoyed this one. (The recipe is at the bottom.)

Pumpkin Pie and Gingersnap Ice Cream... Last week, I made homemade graham crackers for a Saturday-night-bonfire. They were great for s'mores and I used the leftovers for my pie crust. Delicious! I also saved a bit of my graham cracker/gingersnap dough to use for some ice cream to go with the pie! I used my typical vanilla ice cream recipe (recipe below) and added pumpkin pie spice to give it a nice flavor. Then, as it was churning, I added ribbons of the gingersnap dough. Oh goodness, the pie and ice cream together were a bit of Thanksgiving heaven!

So, we made it through our first gluten-free Thanksgiving, and will reap the benefits of not having to cook for the next several days!

RECIPES:

Green Bean Casserole, courtesy of Angela Glunt, my Thanksgiving hero!

**I substituted some Oikos greek yogurt in place of the sour cream since I have issues with lactose. I also used lactose free Kraft Mozzarella and vegan buttery spread instead of real butter.**

Casserole Ingredients:

1 large bag of frozen green beans. (NEVER used canned!)

1 C. of Sour Cream

10 oz. Shredded Mozzarella Cheese (divided)

Morton Brand: Nature's Seasons to taste

1 Med. yellow onion, chopped and sauté in butter

3-4 fresh Garlic cloves or 1 Tab canned, minced and sauté with onions

4 oz jar of pimientos with liquid

Topping Ingredients:

3-4 cups Corn or Rice Chex cereal. (I used corn and it was really good, not too overpowering.)

3 or 4 stalks Green Onions chopped

Garlic Salt with Parsley-to taste

Onion Powder- to taste

*Blend cereal and seasonings in food processor until well chopped then add onions last and pulse until blended.

Directions:

*Mix all ingredients in large bowl until everything is well coated. Put mixture into large greased casserole dish and top with remaining cheese. Bake at 365 for 30 minutes, then add Topping and continue to bake for additional 10-15 minutes.

Cranberry Orange Sauce, Courtesy of the Food Network

Ingredients

2 (8-ounce) packages cranberries, fresh or frozen
1 orange, zest cut into strips and juiced
1/2 cup sugar
1 cinnamon stick

Directions

Put all the ingredients into a saucepan over medium heat and simmer until the cranberries burst and the sauce thickens, about 15 to 20 minutes. Serve at room temperature or cool and refrigerate. Remove the cinnamon stick before serving.

Vegan Vanilla Ice Cream (Note: I use an ice cream maker for this recipe!)

Ingredients

14 oz. coconut milk (I use Goya - it's certified gluten free)
1 cup almond milk or soy milk
2 tablespoons + 2 teaspoons canola oil
2/3 cup agave nectar
1/8 teaspoon salt
3/4 teaspoon xanthan gum
Seeds of one vanilla bean (or 1 teaspoon vanilla extract)

Directions

Chill coconut milk and almond milk for at least a half hour prior to making. (Also, make sure you have your ice cream maker prepped.)
Mix all of your ingredients in a blender and pour it into your ice cream maker.
It takes about 20-25 minutes of churning, depending on your ice cream maker.

**If you want to add toppings, wait until ice cream is about 2/3 of the way through the churning process. Then slowly add toppings to ice cream maker.