©gluten free critique go gluten free - fast! 1 · shopping app for your smart phone. visit gluten...

©Gluten Free Critique Go Gluten Free - Fast! 1

This book is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a health care professional in all matters relating to his or her health, and particularly with respect to any symptoms

that may require diagnosis or medical attention.

Copyright © 2012 by Sol et Terra, LLC

Gluten Free Critique www.glutenfreecritique.com


http://www.glutenfreecritique.com/

Contents

1 Get Started

2 Foods / Ingredients to Avoid

3 Safe Foods / Ingredients

4 Cooking In

5 Dining Out

6 Topical / Beauty Products

7 Medication

8 Overall Health


1

Get Started

So you’ve been diagnosed with a gluten allergy and aren’t sure where to start? Well, the bad news is, your life just took a serious and likely unexpected sharp turn. The good news is, the sooner you know what you can have and what you can’t, the happier and healthier you’ll be.

The first challenge is explaining this to friends and family who often don’t understand how serious this disease is. Celiac Disease diagnosis is increasing in frequency and becoming a household term, but people who are unfamiliar have a hard time understanding what it is and why you can’t eat things containing gluten (they assume it’s a mild food allergy rather than a serious disease that can cause life threatening problems if not taken seriously). This video from Mayo Clinic explains the condition .

Let the Purging Begin

With that out of the way, allocate a few hours as soon as possible, roll up your sleeves and get to work. Start by reviewing the list below and go through your fridge/freezer and pantry reading labels. Note here that EVERYTHING is fair game – all condiments, seasonings, marinades, vitamins, over the counter and prescription medications, drinks, flavored yogurt, soy sauce, canned soups.. things you never dreamed might contain gluten.

Grab a few grocery bags and start bagging up goodies to give your sister / friend / neighbor. I won’t sugar coat it. This process is brutal and depressing, but your life will be easier once you get through this stage and move on. Look forward, don’t look back and find peace in the fact that you will feel much better shortly.

As a side note, based on my personal experience, having gluten is MUCH worse after you’ve eliminated it from your system so beware of thinking it’s not a huge deal if you get a little gluten here and there. I had somewhat minor symptoms before being diagnosed. After going gluten free, if I have gluten on accident, depending on the amount, I can end up in bed with flu-like symptoms for a full day or night. The misery is not worth it!


http://www.glutenfreecritique.com/mayo-clinic-explains-celiac-disease-video/








New Options

While it seems like there won’t be anything left you can eat, rest assured that there are a lot of gluten free foods now that are easily found in many grocery stores. More mainstream stores are even taking it a step further by adding gluten free tags on the price tag below products so you can easily determine whether an items is gluten free.

Gluten free Bisquick is amazing. Betty Crocker now has a few different cake, cookie and brownie mixes, which are all very good. Bob’s Red Mill Wonderful Bread Mix is one of my favorites. Quinoa pasta tastes just like the real thing. There are a variety of gluten free crackers. Gluten free beer and ciders are fine, as are wine and other grain-free or distilled liquors.

Resources

Have a pen and paper on hand so you can make a list as you go of the replacement items you will need to find at the store. I highly recommend downloading a gluten free shopping app for your smart phone. Visit Gluten Free Critique for links to excellent gluten free apps for iphone. I use “Is That Gluten Free” regularly at the store.

Also, if you have a question on whether a particular product is gluten free, just google it or go directly to celiac . com and type it into the search area. It’s very likely someone else has had the same question and you will find an answer. Just keep an eye on the posting dates as manufacturers can and do change their ingredients. If the post on the topic is more than about a year old, you may want to look for something more current, or re-verify with the manufacturer directly.


http://www.celiac.com/



http://www.glutenfreecritique.com/resources/gluten-free-iphone-apps/











2

Foods & Ingredients to Avoid

This list of ingredients will help you weed out the items that are no longer welcome in your pantry and fridge. This isn't an easy process, but the sooner you get it over with and become familiar with what you can have, the easier living gluten free will be.

● Alcohol (derived from gluten based products such as wheat, barely, malt, rye, etc. & not distilled)

● Ale● Artificial Color (check with manufacturer, could contain gluten)● Artificial Flavoring (check with manufacturer, could contain gluten)● Baking Powder (check with manufacturer, could contain gluten, Clabber Girl is

G.F.)● Barley Grass● Barley● Barley Malt● Beer● Bleached Flour● Blue Cheese (generally made with bread, that is wheat based)● Bran● Bread Flour● Brewer’s Yeast● Brown Flour● Bulgar Wheat or Nuts● Buttermilk (some contains modified food starch)● Bouillon Cubes & Prepackaged Broth● Calcium Caseinate (Contains MSG)● Cakes & Cake Mixes● Cake Flour● Candy (always check with manufacturer, often dusted with flour to prevent

sticking)● Canola Oil (Canola is G.F. but can have a laxative effect in some individuals)● Caramel Color (some types contains gluten, call manufacturer)


● Cereal (most contain gluten, Health Valley makes several G.F. Varieties)● Cereal Binders, Extracts, and Fillers (usually contain gluten, verify with

manufacturer)● Cheese (shredded cheese is often dusted with flour to prevent sticking)● Chilton● Chocolate Syrup (read label)● Chorizo (most contain cereal fillers, check label)● Chow Main Noodles● Citric Acid (in the U.S. it is gluten free, but outside U.S. it can be made from

wheat or corn)● Cocoa (Check with Manufacturer, Hersheys and Nestles are G.F.)● Cookie Mixes● Couscous● Cracker Meal● Croutons● Dextrins (Check with manufacturer, made from a variety of starches including

wheat)● Distilled Vinegar (Check with manufacturer, most apple cider, balsamic, white

wine are G.F)● Doughnuts● Durum● Durum Flour● Edible Starch● Einkorn Wheat● Farina Graham● Filler● Fish (some processed fish contains gluten. Ex. Gorton’s Grilled Fish & Imitation

Crab Meat)● Flavorings (check with manufacturer, could be gluten based)● Flavored Prepackaged Rice (check with manufacturer, Rice A Roni IS NOT G.F.)● Flavored Prepackaged Pasta (rice or corn pasta makes a great substitute)● Flavored Instant Coffee ( check with manufacturer)● Flavored Instant Tea (check with manufacturer)● Flour Tortillas● Food Coloring – (Check with manufacture, Wiltons and McCormicks are G.F.)● Food Starch (check with manufacturer, generally wheat based)● Frozen Dinners (check with manufacturers, Amy’s & Whole Food have some G.F.

dinners)● Fu (dried wheat gluten)● Gelatinized Starch (check with manufacturer)● Germ● Glutamate● Gluten Flour● Graham Flour● Granary Flour● Gravy & Gravy Mixes (check with manufacturer)


● Groats (barley, wheat)● Ground Spices (check with manufacturer. McCormick’s and Frontier make G.F.

Spices)● Guar Gum (this is gluten free, but has a laxative effect on some individuals)● Gum Base● Hamburger Patties (when purchasing or eating out make sure it contains no

fillers)● Hard Wheat● Hydrolyzed Oat Starch (gluten free, but could have cross contamination)● Hydrolyzed Plant Protein (HPP)● Hydrolyzed Vegetable Protein (HVP)● High Protein Flour● Ice Cream (some contains gluten, check with manufacturer)● Ice Cream Cones● Inulin● Kamut (Pasta wheat)● Ketchup (contains vinegar, check with manufacturer)● Laxatives (check with manufacturer, read label. Metamucil is G.F.)● Liquor (many are made from glutinous grains, check with manufacturer)● Malt (check with manufacturer, generally wheat based)● Malt Extract● Malt Syrup● Malt Flavoring● Malt Vinegar● Mayonnaise (contains vinegar, check with manufacturer)● Marshmallows (check with manufacturer)● Marshmallow Creme (check with manufacturer)● Millet (gluten free but beware of cross contamination)● Miso● Matzo Semolina● Matzo Meal● Modified Food Starch (check with manufacturer)● Modified Starch (check with manufacturer)● Mono and Diglycerides● MSG (Made outside USA)● Muffins & Bread Mixes● Mustard Powder (check with manufacturer, Coleman’s is not gluten free)● Natural Flavoring (check with manufacturer)● Non Stick Cooking Sprays. (some contain flour or grain alcohol. Pam & Wesson

are G.F.)● Oats (oats are gluten free, beware of cross contamination)● Oat Bran (oats are gluten free, beware of cross contamination)● Oatmeal (oats are gluten free, beware of cross contamination)● Oatrim (oats are gluten free, beware of cross contamination)● Pancakes● Pasta


● Pearl Barley● Pies (this includes the filling that is often thickened with flour)● Popovers● Pop Tarts● Powdered Sugar (contact manufacturer)● Pretzels● Potato Chips (the seasoning usually contains wheat. Contact manufacturer)● Prepackaged Mixes & Spice (example taco mix. McCormick taco mix is G.F)● Pudding (check with manufacturer. Kozy Shack is gluten free & very good)● Restaurant Grills & Fryers ( be very careful of cross contamination)● Rice Malt (Usually contains barley or Koji, contact manufacturer)● Rice Syrup (contact manufacturer, some contains barley, Lundberg Farms is

G.F.)● Rice Paper (contact manufacturer)● Rye● Sausage (most contain fillers, check with manufacturer)● Seitan● Semolina● Semolina Triticum● Shoyu (soy sauce, check with manufacturer)● Small Spelt● Soba Noodles● Soft Wheat● Sodium Caseinate (Contains MSG, check with manufacturer)● Soy Sauce (most contains wheat, try San-J wheat free Tamari)● Spirits (check with manufacturer)● Spelt● Sprouted Wheat or Barley● Starch (in the U.S starch is generally made from corn, contact manufacturer is

unsure)● Steak Sauce (check with manufacturer)● Stock Cubes (check with manufacture, generally contain wheat)● Strong Flour● Suet● Taco Mixes (check with manufacturer)● Tabbouleh● Teriyaki Sauce● Textured Vegetable Protein – TVP● Triticale● Udon ( wheat noodles)● Vanilla & other Extracts (contact manufacturer, could contain alcohol made from

gluten)● Vegetable Starch (check with manufacturer usually contains gluten)● Vegetable Gum (check with manufacturer)● Vinegar (check with manufacturer)● Vitamins (check with manufacturer)


● Wheat● Wheat Bran● Wheat Gum● Wheat Berries● Wheat Nuts● Wheat, Abyssinian Hard triticum durum● Wheat, Bulgur● Wheat Durum Triticum● Wheat Triticum mononoccum● Wheat Starch● Wheat Germ● Wheat Grass● Whole-Meal Flour● Whole Wheat Flour● Whiskey● Waffles● Wieners (check with manufacturer, usually contains fillers)● Zwieback Cookies

Yes, it’s a long list. The good news is the foods you can have is about as long and while being gluten free can be a pain, it forces you to eat healthy, which is better for you anyway.


3

Safe Foods & Ingredients

While there are countless things we celiacs can’t have, thankfully, there are also plenty of things we can have. It just takes some knowledge and planning, but once you get the hang of it, you won’t miss the old staples too much.

The fringe benefit of having to be gluten free is eating healthier. Think whole and natural foods vs. processed. Also, keep an eye on labels. Most will call out allergens

(like wheat, milk, soy, etc).

• Acacia Gum • Agar • Algae • Algin • Alginate • Allcin • Almonds • Aluminum • Amaranth (Beware of cross Contamination) • Annatto (check with manufacturer) • Apple Cider Vinegar • Arabic Gum • Arrowroot • Artichokes • Ascorbic Acid • Baking Soda • Balsamic Vinegar (generally G.F.) • Beans • BHA • BHT • Beta Carotene • Betaine • Bicarbonate of Soda • Biotin • Buckwheat (beware of cross contamination) • Butter (check with manufacturer if it contains additives or natural flavorings) • Butylated Hydroxyanisole


• Butyl Compounds • Calcium Carbonate • Calcium Chloride • Calcium Phosphate • Calcium Silicate • Calcium Stearate • Camphor • Canola Oil (is gluten free but some celiac experience a laxative effect) • Caprylic Acid • Carboxymethylcellulose • Carnauba Wax • Carob Bean • Carob Flour • Carob Bean Gum • Carrageenan • Casein • Cassava • Castor Oil • Cellulose • Cellulose Gum • Cetyl Alcohol • Chlorella • Chymosin • Corn Oil • Corn Flour • Corn Meal • Corn • Cornstarch • Chickpeas • Chickpea Flour • Cheese (check with manufacturer, check pre-shredded cheese.) • Cream of Tatar • Calcium • Chloride • Calcium Phosphate • Carob Bean Gum • Carrageen • Citric Acid (in U.S. it is gluten free, but outside U.S. it can be made from wheat or corn) • Corn • Corn Sweetener • Corn Syrup Solids • Cortisone • Cotton Seed Oil • Cysteine, L • Demineralized Whey


• Desamidocollagen • Dextrimaltose • Dextrose • Dioctyl Sodium • Eggs • Elastin • Ester Gum • Fish (FRESH, or unbreaded) • Flax Seeds • Folic Acid – Flocin • Formaldehyde • Fructose • Fructose • Fruit (if dried check with manufacturer) • Fumaric Acid • Garbanzo Beam Flour • Gelatin • Gelatine • Glutamine (amino acid) • Glutamic Acid • Glycerides • Glyceryl Nono-Oleate • Glycerol Monooleate • Glycol • Glycolic Acid • Gram Flour (also know as Chick Pea Flour) • Grits (If instant or flavored check with manufacturer) • Guar Gum • Hemp • Herbs • Honey • Hydrogen Peroxide • Hydrolyzed Soy Protein • Invert Sugar • Iodine (some individuals with D.H. have reactions to Iodine) • Keratin • Lactic Acid • Lactose • Lanolin • Lard • Lecithin • Lentils • Lipase • Locust Bean Gum • Lecithin (could contain soy, avoid if sensitive to soy) • Locust Bean Gum


• Magnesium Carbonate • Magnesium Hydroxide • Maize • Malic Acid • Maltodextrin (check with manufacturer) • Malititol • Manioc • Masa Harina or Masa made from Corn • Meat (fresh or frozen, with no breading or preseasoned) • Milk (check with manufacturer if flavored, or buttermilk. Horizon Dairy is G.F.) • Millet (Beware of cross contamination) • Milo (Check with manufacturer) • Malic Acid • Mung Bean • Microcrystalline • Mineral Oil • Mineral Salts • Monosodium Glutamate; MSG ( if made in U.S. it is G.F.) • Monopotassuim Phosphate • Musk • M Vitamins & Minerals • Nuts (If flavored, check with manufacturer) • Niacin • Niacinamide • Oats (beware of cross contamination. Quaker cannot guarantee G.F. Status) • Oleyl Alcohol • Oleyl Oil • Olive Oil • Paraffin • Peas • Peanut Oil • Pepsin • Peru Balsam • Petrolatum • Phenylalanine • Polenta (If not home-made check with manufacturer) • Polyethylene Glycol • Polyglycerol • Polysorbates • Potatoes • Potato Flour • Potato Starch • Potato Vodka • Potassium Citrate • Potassium Iodide • Pristane


• Propolis • Propylene Glycol • Propylgallate • Psyllium • Pyridoxine Hydrochloride • Pyrophosphate • Quinoa • Rape Seed (Canola oil) • Rennet • Reticulin • Rosin • Royal Jelly • Rice • Rice Flour • Rice Vinegar (Check with manufacturer) • Romano Bean • Sago Palm • Sago Flour • Saifun (bean threads) • Safflower Oil • Seaweed (often used in Sushi) • Sesame Seeds • Sphingolipids • Spices (If they are pure they are generally G.F. McCormick’s Spices are G.F.) • Soba ( check that these noodles are pure buckwheat before consuming) • Soda (also called Baking Soda) • Sodium • Sodium Ascorbate • Sodium Benzoate • Sodium Citrate • Sodium Erythrobate • Sodium Nitrate • Sodium Silaco Aluminate • Sodium Stannate • Sorbitol • Soy ( some celiac are also sensitive to soy, but soy is G.F. • Soy Oil (If not sensitive to soy) • Soy Lecithin • Sorghum • Sorghum Flour • Spirits (Certain types are G.F. • Starch (if made in U.S. it is G.F, in the U.K it can be from either corn or wheat) • Stearates • Stearamine • Stearic Acid • Sucrose


• Sulfites • Sulfosuccinate • Sulfur Dioxide • Sunflower Oil • Sunflower Seeds • Sweet Chestnut Flour • Tallow • Tapioca • Tapioca Flour • Tartaric Acid • TBHQ or Tributylhydroquinone • Tea • Tea Tree Oil • Teff (Beware of cross contamination) • Tequila (Made without dyes & additives. Find Tequila made from the Agave plant) • Thiamine Hydrochloride • Tofu (read label, generally made from Soy) • Tolu Balsam • Tragacanth • Tragacanth Gum • Tragacanth Gum • Tri-Calcium Phosphate • Turmeric • Tyrosine • Urad beans • Vanillin • Vitamin A (Palmitate) • Vegetables (fresh, canned, & frozen. Avoid sauces and seasoning packets) • Whey • Wine (most are generally gluten free, avoid wine coolers) • White Wine • White Wine Vinegar • Wild Rice • Xanthan Gum • Yam Flour • Yogurt (check with manufacturer, Yoplait is G.F.)

The FDA requires that food labels disclose major allergens including egg, milk, wheat, soy, fish, shellfish, peanuts and tree nuts. Therefore, if you see a label that calls out milk, but does not call out wheat, you can fairly safely assume that it does not contain wheat. Although, do beware of possible cross contamination issues.

The fewer ingredients the better. Try to avoid “natural flavorings” or mystery ingredients you can't pronounce. For example, I buy tortilla chips that contain corn, oil and salt. Simplicity.


4

Get Cooking

Inspiration

You may want to consider getting a few gluten free cookbooks to help inspire you with ingredient replacements and new dishes. I’ve always enjoyed cooking and this helped me find new inspiration when I was stuck on what and how to cook once going gluten free.

Shopping

Stores such as Whole Foods and Sprouts offer a nice range of gluten free foods and products that are not as common in regular stores.

It will take some taste testing to find your favorite products. Many have great flavor and taste just like the real thing while other things taste like cardboard. If you try one brand and don't care for it, don't assume all products in that category taste the same.

A gluten free shopping assistant (ie. Smartphone app) is invaluable. I still use mine all the time 2+ years later. You can view my favorites apps here.

Cost Conscious

There's no sugar coating it, gluten free food is pricey. Watching for coupons on your favorite brands, or buying in bulk when possible (such as on Amazon), will help cut the cost down somewhat. You can also visit Gluten Free Couponing for specials on gluten free products.

Creativity

Starting a garden – even just potted herbs - or finding a good local farmer's market can help with inspiration and flavorful ingredients as well. Fresh herbs and produce really make a large difference in flavor when cooking. It also makes cooking more fun and creative when you've grown something you're using in the dish, or know you're using something local and fresh.



http://glutenfreecouponing.com/

http://astore.amazon.com/glutfreecrit-20/189-7405368-4205754

http://www.glutenfreecritique.com/resources/guten-free-books-cookbooks/




5

Dining Out

Being gluten free poses plenty of challenges when dining out. Many restaurants are embracing the gluten free lifestyle and offering gluten sensitive menus. Some still don’t, which makes it frustrating for all involved. A few helpful tips here to make eating out largely stress-free.

Personal Assistant

Select a few apps for your smartphone/pad. These are invaluable life savers. From allergy “cards” in different languages (great for international travel or ethnic restaurants) to restaurant menus and gluten friendly eatery mapping at your fingertips, you’ll rely on these over and over again. Click here to view great gluten free apps . This list happen to be for iphone/ipad, but you can find comparable apps for other platforms.

Research

Some restaurants have an online gluten free menu; some don't provide one online. It's often helpful to look online before heading out so you have a little more time to research and will feel more prepared when it’s time to order. You can always call ahead as well to ask some questions, although don’t expect to get the same information on the phone and in person.

Secret Tip

If you’re in a group, it’s a good idea to order last so you’re not holding up others who have simple orders. If everyone else has already ordered, they won’t all be watching you, listening to your 20 questions and waiting for their turn!

Questions

Be prepared to ask your server a LOT of questions. If your server isn’t taking you that seriously, or says they “think” something should be ok (“think” isn’t good enough), ask for a manager.










6

Gluten & Beauty

Thought you were finished? Not quite. Gluten lurks in the bathroom too. Your favorite shampoos, conditioners, face creams, toothpaste, makeup, sunscreen, prescriptions and over the counter medications likely have gluten - usually in the form of wheat protein (although manufacturers use many different names and it can also hide in fragrances and flavorings).

There is much debate about whether gluten can be “absorbed” into the skin and cause internal issues. While there is debate over how likely that is and whether it’s even

possible (some dermatologists say it’s not), it is very likely, that depending on your sensitivity, gluten containing products may cause itching, dandruff, breakouts, eczema and other skin related problems. If you are fairly sensitive and/or just want to eliminate gluten completely for optimum health, make sure to go through all your toiletry products too.

Personal care ingredient names to watch for:

• Stearyldimoniumhydroxypropyl (hydrolyzed wheat protein)• Hydroxypropyltrimonium (hydrolyzed wheat protein)• Amino peptide complexhydrolyzed malt extract• Phytosphingosine extract• Samino peptide complex• Cyclodextrin• Prolamine• Beta glucan• Dextrin• Dextrin palmitate• Hydrolyzed vegetable protein• Maltodextrin (can be from barley)

Visit Gluten Free Critique for a list of gluten friendly beauty favorites.


http://www.glutenfreecritique.com/resources/gluten-free-beauty/

7

Medication

Don't forget to check your vitamins and medications. Many use gluten as a filler or binding ingredient.

Many pharmacists and doctors can’t confirm whether a prescription (or even OTC drug) contains gluten for certain. You may have to resort to calling the manufacturer to verify whether a medication is safe.

Lifeline

As a general resource and on weekends or holidays when manufacturers aren't available to answer questions, GlutenFreeDrugs.com will come in handy. You'll want to bookmark this site. It provides a comprehensive list of over the counter and prescription medications (by brand) that are safe.

Target does a great job of referencing gluten free on a variety of their Up & Up products including aspirin and ibuprofen. A good variety of NatureMade vitamins, which are easy to find at common stores, are also gluten free (just make sure to always check labels).

Once you know which brands are gluten friendly, they will become your trusted standbys and greatly minimize your research and shopping time.


http://www.glutenfreedrugs.com/

8

Repairing Your Health

Once you’ve turned onto the road of being gluten free, you’ll likely have some repair work to do. Your system may be run down and need some extra TLC to return your body to a healthy state.

Boost

Vitamins can help stabilize and repair your immune and digestive systems. Supplements including digestive enzymes, probiotics, vitamin C and multivitamins can all help rebuild and strengthen your system from the inside.

Fitness

Moderate exercise also helps you regain your energy and strength. Exercise doesn’t have to be strenuous to be beneficial. Twenty minutes of walking, yoga, aerobics, or swimming most days of the week provides benefits including building muscle strength, stamina and mental clarity.

Pamper

We all deserve a little TLC sometimes. Massage is an excellent way to relax and also works out toxins and knots that are keeping our system at a less than optimal level.

Sleep

Prioritize rest. Most of us tend to burn the candle at too many ends, but setting routines to go to bed at a certain time and taking naps on the weekends if possible will help rejuvenate your body and soul. Even 20 or 30 minutes or quiet rest or meditation on a regular basis can be very beneficial.

The gluten free lifestyle takes some getting used to, but once you get the hang of it, it becomes second nature and feeling good again is well worth the extra effort.

To your health!


http://www.glutenfreecritique.com/resources/wellness/

http://www.glutenfreecritique.com/resources/gluten-free-vitamins/

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