Tuesday, October 27, 2015

Gluten & Dairy Are Best Friends

Gluten and dairy are best friends.  My doctor explained to me when I was diagnosed with gluten sensitivity that gluten and dairy have a very similar structure.  So similar, in fact, it’s possible one’s body may read dairy as gluten.  In other words, when you eat dairy your body may react as if you had just eaten gluten.  Your body then sends out antibodies to fight the invader which results in persistent symptoms.  This is an example of gluten cross-reactivity and is more common than one might think.
I happen to be someone for whom dairy and gluten are best friends.  This was a hard fact to swallow (pun intended), and I would not believe it until my body commanded my attention.
I naively thought that when I stopped eating gluten all of my health issues would be resolved, but I was wrong.  A year into being gluten-free, I had one dramatic episode of ischemic colitis and was jolted into reality.  I saw specialists, had a colonoscopy, endoscopy, and upper GI series (barium swallow).  I eliminated many foods from my diet and determined it was the dairy that was affecting my system and making me sick.  I was not pleased, to say the least, because my favorite food was cheese.
This seemed impossibly unfair to me at the time.  I felt sorry for myself being a culinary grad, pastry chef, and personal chef.  I had already given up gluten and now must also give up dairy?  How was I going to live without my staples of cream and cheese?  These ingredients were the foundations of my culinary education.  However, the thought of colitis made the choice to go dairy-free easy.  And, I've discovered that there are many delicious dairy-free products with more and more coming to market.  Cashew cheese is now my favorite.
What is dairy? All products that come from animal milk, including cows, goats, sheep, and buffalo.  Technically, it’s actually the protein called casein in the dairy that is the best friend with gluten.  And, the casein in cow’s milk has the highest amount of problematic protein.  Some people who react to the casein in cow’s milk do not react to the casein in goat, sheep, or buffalo milk.  I haven’t dared to try any milk from an animal since my episode of ischemic colitis, so I don't know where I stand on milk from other animals besides cows.
Butter contains small amounts of casein, and some people don’t react to this.  I ate butter for seven months after I went “dairy-free" because there are differing opinions on whether the small amounts of casein in butter are enough to affect one’s system. I discovered that I am someone for whom even the tiniest measure of casein is too much and finally realized that butter had to go.  Now, I’m officially dairy-free.  Gluten and dairy are not my friends anymore.

- It Crumbles Gluten-free Lifestyle

Potential Cause of Celiac Discovered

Earlier this month, researchers from McMaster University in Ontario, Canada discovered a main cause of celiac disease. Celiac, an autoimmune disorder, has become increasingly common within the past few decades. The research team, led by Dr. Elena Verdu, at McMaster’s Farncombe Family Digestive Health Research Institute have found that a certain gut bacteria can trigger a negative response to gluten.
The researchers tested two different groups of mice. One of the groups was made to have “ultra-clean” gut bacteria while the other group had a number of complex bacteria in their gut. The group of mice with the complex bacteria had a negative reaction to gluten. The negative reaction increased even more when the amount of bacteria was increased.
The group of mice with the clean bacteria in their gut did not have a negative reaction. However, when the researchers added small amounts of the complex bacteria to their guts, they began to form celiac symptoms as well.
The results of this study further clarify how environmental factors and lifestyle choices affect the human body. Between the antibiotics people use and the types of food they consume, the bacteria in the gut is impacted. Once this complex bacteria is developed, it can lead to celiac. This can cause stomach pain, digestive symptoms and even malnutrition.
The research from Dr. Verdu and her team will help develop a treatment for celiac disease. Researchers are hoping to create a treatment that would protect the stomach if someone with celiac was exposed to gluten. While it would not be able to cure the disease, it would be able to act as a buffer if someone with celiac ingested gluten.
The findings of this research have been published in the American Journal of Pathology. 

Monday, October 26, 2015

Did You Know...

4/5 cup of unsalted tomato juice twice a day can help relieve
hot flashes, fatigue and irritability. Researchers credit the tomato's
lycopene, a compound that reduces stress, and GABA (gamma-
aminobutyric acid.)

An easy way to upgrade your smoothie, if you can do dairy, is to
try Source Organic Whey Protein, made from the milk of grass-fed
Jersey cows. It's got 21 grams of protein per two scoops and no
sweeteners, or other junk to muck up your smoothie. You can find
it for $32 at shop.prevention.com

- Prevention Magazine, October 2015
Sausage Muffins
1 cup GF Bisquick
1 lb cooked sausage
4 eggs, beaten
1 cup shredded cheddar
Mix and pour into greased muffin tin.
Bake at 350 for 20 minutes, or until done.
- The Mafia Boss

Wednesday, October 21, 2015

7 Reasons To Go Against The Grain

Grains can be associated with leaky gut syndrome, a condition in
which the intestinal lining becomes permeable, allowing bacteria,
viruses, and larger proteins to enter the bloodstream.
High consumption of grains may be correlated with an increased risk
of autoimmune diseases such as Rheumatoid arthritis.
Grains may aggravate inflammation. A recent study linked both whole
and refined grains to increased levels of inflammtion in the body.
Grains aren't necessarily high in fiber- a cup of brown rice, for
example, contains 3 grams of fiber, while a cup of beans contains
25 grams.
Most grains are low in protein. Even high-protein varieties such as
quinoa have only about 4 grams per 1/2 cup serving.
Refined grains are high in carbs, and can cause insulin surges and
blood sugar imbalances.
Swapping ground nuts and seeds for cereal grains can boost the protein,
fiber, and essential fatty acid content of any recipe.
- Better Nutrition Magazine, October 2015
Cranberry Chocolate Gingerbread Cake
8 ounces fresh cranberries
¾ cup maple syrup, divided
¼ cup unsalted butter, ghee, or palm shortening
½ cup coconut crystals (palm sugar)
4 eggs
¾ cup unsweetened almond butter or sunflower butter
¼ cup coconut flour
2 tablespoons unsweetened cocoa powder
1 tablespoon ground ginger
zest from 1 lemon
2½ teaspoons fresh lemon juice
1 teaspoon vanilla extract
1 teaspoon baking soda*
½ teaspoon cinnamon
¼ teaspoon sea salt
¼ teaspoon ground cardamom or black pepper
¼ cup dark chocolate chunks*if using sunflower butter, sub baking soda for 2tsp baking powder
Preheat oven to 350 degrees F. Lightly grease a 9-inch cake pan with coconut oil or butter and fit a circular piece ofparchment paper at the bottom of the pan.
Cook the cranberries and ½ cup of maple syrup in a small saucepan set over medium-high heat for 10 minutes, until the berries have popped. Mash them slightly with the back of a spoon. Remove from heat and set aside.
Meanwhile, in another small saucepan, melt the butter, remaining ¼ cup maple syrup, and ½ cup coconut crystals until the sugars are dissolved, about 10 minutes over medium heat. Remove from heat and set aside.
Add the 4 eggs, unsweetened almond butter or sunflower butter, coconut flour, unsweetened cocoa powder, ginger, lemon zest and juice, vanilla extract, baking soda, cinnamon, sea salt and cardamom to a blender or food processor. Blend for 30 seconds on high until fully combined and smooth.
Add the melted butter mixture and blend again for 30 seconds.
Pour batter into prepared cake pan.
Drop spoonfuls of the cooled cranberry compote and chocolate chunks all around the pan, then swirl with a knife until mostly incorporated.
Bake for 30 minutes, until a toothpick comes out clean.
Cool on a wire rack for 1 hour before serving. Store leftovers tightly wrapped in the refrigerator.
Serve with additional cranberry compote and coconut milk whipped cream if desired. Note: You will need to make a double batch of the cranberry compote if you plan to serve it overtop. - The Gluten-Free Buzz

Thursday, October 15, 2015

GIG Support Meetings

Dear GFSG Members,
        Many of you are aware of the support we've received from the Gluten Intolerance Group (GIG) of Portland.  The GIG branch was founded as a support group for people diagnosed with celiac disease, gluten intolerance and gluten sensitivity, and for anyone living GF, whether with DH (dermatitis herpetiformis) or with an autoimmune condition or for any reason.  They offer support amd information and include speakers on nutritional and medical topics, authors and local GF bakers and entrepreneurs.  Meetings are held every 2nd Saturday of the month from 10-12 at Providence Portland Medical Center in Room HCC 2&3 on the lower level, 4805 NE Glisan St., Portland , OR 97213.  Meetings are free.  Parking is free.  You are very welcome to attend. 

Maureen Marty

Monday, October 12, 2015

Brazilian Cheese Muffins

To a blender...
add 1 egg
1 cup milk
1/2 c vegetable oil
some hard shredded cheese
add 1/4 tsp baking powder
2 pinches of salt
blend and while bender is going...
add 1 1/2 cups tapioca flour through the top a little at a time.
Pour into prepared mini muffin tins
Bake 15-20 minutes at 385F.
Makes 24 mini muffins.
- FlavCity

Foods to Watch

Fatty Red Meat - has been linked to breast cancer, especially
meats cooked at high temperatures. A 2008 study of more than
15,000 women found that high-fat foods were associated with
an increased cancer risk.
Sugar intake increases IGF-1 (insulin like growth factor), which
is associated with increased estrogen, as well as "cancer aggressiveness."
High-Fat Dairy - High-fat (but not low-fat) dairy was shown to be
correlated to a higher risk of mortality among breast cancer patients,
according to a 2013 study.
- Better Nutrition Magazine, October 2015

Monday, October 5, 2015

Jennifer's Way Bakery NYC

I'm sick of it! Pls use your voice to say NO MORE!
Dear Cheerios
How many of us did you get sick? Do you even know or care? Forget about the immediate headaches, pains, throwing up, diarrhea and then some. What about the fact that you KILLED villi in our guts that takes nutrients from food to then FEED us and keep us ALIVE!!!! Is money that important to you? How do you sleep at night?
You were happily handing out poison to young children and sick suffering adults this weekend at a GLUTEN FREE EXPO!?? How on earth do these big companies live with them selves? I'll tell you how, very comfortably. In there nice comfy mansions and don't give a damn about the people you are hurting some maybe fatally? What will it take for this to stop? one of these companies to KILL someone. And you big companies are the ones keeping brands like mine who actually give a damn about people and what they are eating off the shelves? Only recourse we have folks is to STOP BUYiNG the crap and making them money our lives and lives of our children depend on it. Demand better in your stores and demand better for what's on your table. Do NOT be lied to any longer!
A pissed off celiac and concerned human being
Jennifer Esposito

CNN Reports

General Mills is recalling 1.8 million boxes of Cheerios labeled "gluten free" that may contain wheat.

The company said in a press release Monday that issues offloading flour at its facility in Lodi, California may have caused the contamination, and affects four days worth of the factory's production.
General Mills ordered boxes still at warehouses and on store shelves to be returned and is asking customers with wheat allergies to call the company at 1-800-775-8370.
Company spokesperson Kirsite Foster said, "[T]here have been reports of illness by consumers online. Two complaints of illness have been reported directly to General Mills related to the affected products."
The company is in the process of converting five Cheerio varieties to gluten free, and this recall affects Honey Nut Cheerios and classic Cheerios in the yellow box. To determine if their cereal is affected, customers can check the "better if used by" codes of the affected boxes listed here.

Sunday, October 4, 2015

The 5 Best New Gluten-free Breads

1. Against the Grain Gourmet Lebanese-Style Pita Bread
Your falafel, hummus, or gyro plate finally got its pita back. Tapioca starch keeps these things light, while buckwheat flour adds substance and a wheatlike flavor.
Nutrition (per pita): 180 calories, 3 g protein, 2 g fiber, less than 1 g sugar, 4 g fat, 33 g carbs
Taste and texture: Light, thin, and chewy
Get 'em: $9.99 for 6 pitas, amazon.com
MORE: Coming Soon: Gluten-Free Wheat Bread?
2. Trader Joe's Gluten-Free Whole Grain Bread
Make a hot or cold sandwich, French toast, bread crumbs, you name it. That's what TJ's says you should be doing with its new whole grain bread, made with brown rice flour, whole grain teff, whole grain amaranth, and whole grain sorghum. And the stuff is so good, we're inclined to agree. It really does go with everything.
Nutrition (per slice): 60 calories, 1 g protein, 1 g fiber, 1.5 g sugar, 1 g fat, 12 g carbs
Taste and texture: Light, wholesome, and chewy
Get it: $4.49 per loaf, Trader Joe's stores

3. Canyon Bakehouse Bagels
GF eaters have long pined for a bagel option that doesn't have the texture of a hockey puck. And Canyon Bakehouse's latest offerings—available in plain and everything flavors—totally deliver.
Nutrition (per bagel): 250 calories, 3 g protein, 3 g fiber, 3 g sugar, 7 g fat, 45 g carbs
Taste and texture: Dense and chewy—exactly like a bagel should be
Get 'em: $5 for 4 bagels, canyonglutenfree.com

4. Rudi's Bakery Gluten-Free Ciabatta Rolls
Stash these petite heat-and-serve rolls in your freezer for impromptu Italian nights. The plain variety is delicious on its own, but the rosemary–olive oil flavor is even better.
Nutrition (per roll): 70 calories, 1 g protein, 0 g fiber, 1 g sugar, 0 g fat, 16 g carbs
Taste and texture: Crusty on the outside, and light and chewy on the inside   
Get 'em: $7.99 for 8 rolls, theglutenfreeshoppe.com

MORE: Is There Gluten In That? Find Out In Seconds With This...
5. The Julian Bakery Paleo Bread
Thanks to plenty of protein and fiber from almond and/or coconut flours, Julian Bakery's newest loaves are heftier and more filling than most of the starch-based alternatives out there. And though the bread is made specifically for Paleo eaters, don't worry: It's made in a dedicated gluten-free facility.
Nutrition (per slice of almond bread): 60 calories, 7 g protein, 5 g fiber, 1 g sugar, 3 g fat, 6 g carbs
Taste and texture: Soft, slightly nutty, and best when toasted     
Get it: $8.99 per loaf, julianbakery.com

Friday, October 2, 2015


Here are the 10 tips , if you also have some other tips that helped you in the past please remember to share them, it means you care!
1. Rest. – Your body will be using all the energy to fight gluten off, so don’t waste your energy on anything else. Get extra sleep.
2. Drink water. – It will keep you hydrated if you are having diarrhea or vomiting. Some sips of coconut water will replenish electrolytes.  Water will also help your body flush out toxins.
3. Drink bone broth. – high in amino acids glycine and proline, which are anti-inflammatory. They will heal the mucosal lining of the digestive tract.
4. Eliminate allergenic food. – You might have a cross reaction to them. Avoiding all the grains and dairy would be a good choice.
5. Juicing – You probably won’t feel like eating, so stick to the juices since they are easily digested. Use fresh ingredients and lots of greens!
6. Take digestive enzymes. – These enzymes help digest gluten to break it down so they will reduce the level of reactive gliadin and gluten proteins in a meal. There are many reviews of celiac people saying they work and others say they don’t, so talk to your doctor before taking any enzyme complex.
7. Add probiotics. – They help balance your gut flora. If you already take them daily, Dr. Amy Myers from the website My Body Green advises her patients to double the dose after a week of being “glutened”.
8. Castor oil pack. – If you are having joint pain and your stomach hurts, this ancient oil can help relieve pain.
9. Activated Charcoal– It is known for its ability to absorb poisons and toxins from the stomach and intestines and carry them out of the body. Shae from the blog Hello Wellness suggests you should take it as soon as you realize you’ve been glutened, preferably within a few hours.
10. Ginger Tea – Dr. Amy Myers from the blog Mind Body Green says “ginger acts as an anti-inflammatory in the body. It also has potent anti-nausea properties and can ease stomach cramping. Drinking warm ginger tea is a great idea.”
According to one of our readers, taking ginger supplements can have an adverse effect on your blood clotting system, that happened to her, so if you have plans to take ginger supplements, consult you doctor first.
- The Gluten Free Times

Gluten Free Confusion

Confused about whether to go gluten-free? Read this to find out if you should.
There is so much confusion swirling around the topic of gluten, a group of proteins found in wheat, barley and rye. Many people are going “G-free” in hopes of losing weight, feeling more energized and becoming healthier. However, unless you have a medical reason to avoid gluten or wheat—due to an allergy, celiac disease or gluten intolerance—removing all gluten is not necessarily a healthier way to go.
So, how do you know if you need to go gluten-free? There are really three main categories of people who should be cutting out wheat and/or gluten for health reasons.

CATEGORY ONE: Wheat Allergy
Similar to: other food allergies, like nut or seafood allergies
A wheat allergy is an immune system response to eating wheat (think of a peanut allergy—it's the same thing). The response is typically specific to wheat so you don’t need to avoid ALL gluten-containing grains like rye and barley.
An allergy causes an immediate response—it occurs within a few minutes to a few hours of eating a food with wheat. After eating wheat, you may experience hives, lip swelling, wheezing, rash, nausea, abdominal pain, diarrhea, and in severe cases, potentially fatal anaphylaxis (allergic shock).
Although a wheat allergy is one of the top eight food allergies in the United States, less than one percent of children have a wheat allergy.
How is a wheat allergy diagnosed? 
  • Step one: Skin prick or blood test for IgE antibodies
  • Step two: If the skin prick or blood test is positive for IgE antibodies, it does not automatically mean you will have a reaction to the food. Your doctor will usually suggest an “oral food challenge” to see if eating the potential allergen causes a reaction.
How is a wheat allergy treated? 
Treatment consists of avoiding wheat-containing foods to prevent allergic reactions. The majority of young children will outgrow their allergy.

CATEGORY TWO: Celiac Disease
Similar to: type 1 diabetes or rheumatoid arthritis
Celiac disease is not an allergy. Celiac disease is an autoimmune disorder, like type 1 diabetes or rheumatoid arthritis, which is triggered by consuming gluten. Eating gluten sets off an autoimmune reaction (your body attacks its own cells), which causes damage to the small intestines and interferes with your ability to properly digest and absorb nutrients.
Unlike with an allergy, people with celiac disease often do not experience any immediate symptoms after eating gluten, and you cannot outgrow it (just like you can’t outgrow type 1 diabetes—you’re on insulin for life). You must avoid wheat, rye, barley and any foods with gluten-containing additives for the rest of your life.
Current estimates suggest that 1 in 100 people in the United States has celiac disease. Celiac is a genetic disorder that is inherited, which means if you have it, your children, siblings and parents may have it, so your family members should definitely get tested.
Symptoms of celiac disease:
Symptoms are highly variable. Some people with celiac do not show any physical symptoms. Others may experience chronic diarrhea or constipation, abdominal bloating and pain, weight loss, iron-deficiency anemia that is unresponsive to iron therapy (or general malnutrition), chronic fatigue, failure to thrive (in children), joint paint, skin rash (called dermatitis herpetiformis), infertility and osteoporosis.
How is celiac diagnosed?
The key to a clear, definitive diagnosis is not going off gluten until you have met with your doctor.
  • Step one: A blood test to test for specific antibodies (“Celiac Panel”)
  • Step two: If you test positive for the antibodies, your doctor will do a confirmation by taking a biopsy (tissue sample) of your small intestine to look for telltale damage to your GI tract. If you have already “gone off” gluten, your GI tract may have begun to heal, making diagnosis more difficult (this is the #1 problem doctors run into). So if you think you may have celiac disease or a gluten intolerance, before you make any changes to your diet, GET TESTED.
How is celiac treated?
Treatment involves removing all gluten from the diet permanently. This means avoiding all foods that contain wheat, rye, barley, and any ingredients derived from these grains. Even a small amount will set off an autoimmune reaction in your gut and cause damage (even if you don’t experience any symptoms), so vigilance is key.
Long-term consequences if left untreated:   
If you don't avoid gluten, you are at risk for iron-deficiency anemia, malnutrition, osteoporosis, fertility issues and certain intestinal cancers

CATEGORY THREE: Non-Celiac Gluten Sensitivity or Gluten Intolerance 
Eating gluten does not trigger an autoimmune response, as it does in people with celiac disease. Typically no damage occurs to the lining of the small intestine.
Gluten intolerance/sensitivity is still not well understood (researchers say our understanding about gluten sensitivity is similar to where we were with celiac disease about 30 years ago). A gluten intolerance/sensitivity may be similar to other food intolerances, like a lactose intolerance; eating gluten causes very unpleasant symptoms and interferes with quality of life, but may not carry the same long-term health risks as celiac disease.
Symptoms of NCGS/gluten intolerance:
Symptoms may be similar to that of celiac disease (stomach pain, bloating, gas, diarrhea, constipation, fatigue, weakness, muscle cramps, numbness, headaches and “foggy brain”), but a blood test for celiac antibodies comes back negative.
How is NCGS/gluten intolerance diagnosed and treated? 
Right now, there is NO proven way to diagnose or test for gluten sensitivity. Companies that promise a diagnosis based on stool samples, saliva, etc. are pulling the wool over your eyes—there is no such test (although we may develop a test in the future).
First, work with your doctor to rule out a wheat allergy and celiac disease. Then, use a food journal to determine whether symptoms improve with a gluten-free diet (and if symptoms come back full-force once you reintroduce gluten). If your symptoms improve with a gluten-free diet, it’s probably best to continue avoiding gluten.
Keep in mind, with celiac, even a trace amount of gluten can trigger a full auto-immune response and cause damage to your intestines. With a gluten intolerance/sensitivity, a small amount of gluten (say in a condiment like soy sauce) may not be enough to cause symptoms, while eating a slice of whole wheat toast may cause stomach cramps or other side effects. It’s not as critical to completely wipe out every trace of gluten—it’s more about learning your own limits and what causes symptoms for you personally.

Don’t go gluten-free just because it’s trendy. Unless you have a wheat allergy, celiac disease or a gluten intolerance (or a few other rare gluten-related disorders), there is no need for you to avoid gluten.
If you’re experiencing symptoms and think gluten may be to blame, work with your doctor to determine if you have a medical reason for avoiding gluten (remember, don’t start eliminating gluten until you’ve met with your doctoror it will be more difficult to get an accurate diagnosis). Gluten-free lifestyles are not necessarily healthier (many gluten-free products are loaded with unhealthy fat and sugar—there’s nothing “healthy” about a gluten-free cookie or cake), and going gluten-free doesn’t guarantee weight loss.

- Joy Bauer

Thursday, October 1, 2015

Gluten Free Support Group News

 Dear Members,
            It is with regrets that I must step away from coordinating future meetings of the Gluten Free Support Group of Southwest Washington due to health issues.  The other core members, Christina Almsted, Claudia Frahm, Mike Smith and Catherine Trahin, as well as Tori Denfeld and Audrey Levin who publicize our events, have been contacted.  I have received compelling reasons why they are unable, at this time, to continue to serve in their capacities to provide information and support to persons with Celiac Disease and Gluten Intolerance.
            If anyone receiving this unfortunate announcement would be willing to step forward to continue this mission, please contact me.  I will do all I am able to assist with this important endeavor.

Maureen Marty