Gluten-Free Eating: Simple Tips & Safe Foods

May is recognized as Celiac Disease Awareness month in several states; the campaign is gaining momentum, bringing some much-needed attention to the allergy that firmly stands behind the Gluten-Free (GF) “diet”. While some people now voluntarily choose to reduce gluten intake for various health/personal reasons, those who are diagnosed with Celiac Disease (CD) must eliminate it from their diet altogether.

What is Celiac Disease?

The National Foundation for Celiac Awareness defines CD as an autoimmune digestive disease that damages the small intestine and interferes with the absorption of nutrients from food. This is triggered by the consumption of gluten, and is relieved by following a completely gluten free diet. Gluten is a protein found in all forms of wheat, rye and barely.

Removing gluten from the diet does take away many common foods, such as bread, pasta and most cereals, but this doesn’t mean all “carbs” are out. With increased awareness has come an increase in available options, along with education around what grains/foods are naturally gluten-free.

Gluten Free Eating: What’s out and what’s in?

On a completely GF diet, the following foods and ingredients* must be avoided:

Barley (malt, malt vinegar & malt flavoring)
Rye
Durum Flour
Semolina
Spelt
Wheat

*With packaged foods, always check the Ingredients list! You may assume something is Gluten-Free, but look close to be sure. Foods with any of the following should be avoided: enriched flour, bulgur, farina, graham flour, kamut, hydrolyzed wheat gluten/protein/starch, etc. See source below for a full list of “unsafe” foods and ingredients.

Source: Celiac.com, Unsafe Gluten-Free Food List

Eliminating all of the above and carefully reading labels to be safe may initially seem daunting. But, don’t worry! The list of foods that are welcome in any Gluten-free kitchen is long, too, and full of a variety of healthy options. See below:

Beans
Nuts & Seeds (in their natural, unprocessed, form)
Eggs
Fresh meat, fish & poultry (not breaded or coated)
Fruits & vegetables
Select Dairy products (check ingredient lists on packaged cheese, yogurt, etc)
Oats
Corn & cornmeal
Flax
Quinoa
Rice
Soy
Tapioca
Millet
Gluten-free Flours – rice, soy, corn, potato & bean

Note: some marinades, powdered seasonings and processed spices may have some form of gluten. When in doubt, check ingredient lists.

When choosing a beverage, keep in mind that some drinks are made with wheat and/or gluten proteins. Safe options include coffee, tea, cocoa and most carbonated drinks. Wine is usually free of any gluten, but it may depend on the manufacturer. Beer, root beer, ale and any instant drink mixes (e.g. hot chocolate mixes) are typically made using wheat, rye or barley.

CD & Gluten-Free Resources

As breads, pastas and packaged cereals have become such a staple in most pantries, this can be a lot of information to take in at once. While these lists are easy to read through, it can be hard to remember everything when you’re grocery shopping, dining out or even cooking at home. The following resources include more in-depth information for those who are interested!

National Foundation for Celiac Awareness
Celiac Disease Foundation
EatingWell.com’s Gluten Free Diet Recipes, Menus & Tips

Everyday Exercise: Fitting in 15 seconds to 5 minutes!

The single most common barrier to consistent exercise is “finding time”. Each individual has a unique struggle in deciding where and when to fit in anything from a 10 minute walk to a 60 minute fitness class. Chores of daily life often take priority, and we either find a total lack of motivation to change the day-to-day routine or the lack of knowledge how to do so.

Well, there are a lot of ways to get creative with the time we’re allotted in one day! As the norm has shifted to include longer work days, hours spent on technology (smart phones, laptops, TV, etc.) and a yen for quick solutions to obstacles, fitness enthusiasts have come up with an answer for each of us! Check out the web sites & tips below for how to fit in anywhere from 15 seconds to 15 minutes (or more!) of exercise, everyday:

Make a plan - Literally schedule a workout in your planner, on your daily agenda or in your online calendar!

Line up new tunes – If music gets you excited, pumped up or simply “in the zone” for exercise, create new playlists for each workout to keep things interesting. Pick a favorite tune that’s anywhere from 2-4 minutes long, put it on and do jumping jacks, lunge back-and-forth across the room, or just dance for the entire song.

Lay out the gear – Whether you’re in for a morning or evening workout, lay out all of the clothing and gear you’ll need ahead of time (at night before bed, or in the morning before leaving for work). Put a yoga mat and/or some free weights near your bed as a reminder to do some stretching, or simple weight-lifting sets or a brief home yoga session.

Fit in Family time, too – play an active game with the kids inside or outdoors, take them on a walk or bike ride around the block, or maybe practice their sport with them! Incorporating family members with activity not only sets a great example of prioritizing health, but it’s a great way to bond and spend time together.

10-minutes – That’s all you need to:

Go for a quick walk, jog or bike ride
Do 4-5 sets of 10 push-ups
Stretch & Do a yoga and/or pilates sequence
Do 10 push-ups, 20 sit-ups, 30 squats and 40 jumping-jacks

If you’re looking for a more structured approach to your quick at-home or at-work exercise breaks, these sites provide daily tips and ideas!

Nano Workout

Started by a Swedish “Industrial Designer”, fed up with the lack of time in his schedule for a quality workout, this series works for anyone who struggles with the time management of exercise! His overall goal is to simply utilize his time more efficiently, but in doing so he has created exercises that you can do anytime, anywhere.

“Nano Workout is not a exercise program but more of a mindset. It’s a way to illustrate that there are other ways to get your daily portion of exercise than just by going to the gym." Joakim Christoffersson

Today’s Movement

Denver Gym owner and fitness ambassador, Chris Lindley, began this video series to get people moving every day. Every day, a new clip is uploaded to the site with a simple, short workout. They are designed for people of “any age and at any fitness level.” There is no equipment needed, as you do exercises that are easy to learn, but including just enough of a challenge to “build strength and tone your muscles”!

-----

The list of ways to “fit in fitness” is long, these are just a few ways to get in exercise, every day. If you have a tip, trick or website to share, feel free to chime in!