gfrn_podcast_banner

Managing the Holidays with Celiac Disease EP050

With the approach of the holidays, you may be nervous about navigating family and workplace gatherings—especially if you are newly diagnosed with celiac disease. How do you explain your dietary restrictions and keep yourself safe, eating well without getting ‘glutened’?

Today the Gluten Free RN shares her best advice around managing the holidays with celiac disease. She offers ten key tenants to help you enjoy the holiday season and mitigate stress, without feeling like you’re missing out. She shares some things you need to avoid, including unsafe situations, people who make you miserable, and cheating on your gluten-free diet! But she also discusses strategies you can implement to make the season bright, such as creating new traditions, getting creative in the kitchen, and finding your tribe—the people who will support you in your gluten-free journey.

Nadine also gives tips around where to go for gluten-free ingredients and holiday recipes, and how to develop a backup plan so you won’t go hungry if the food you encounter is questionable. You are likely to encounter well-intentioned friends and family members who have no idea how to feed you safely at holiday parties. Listen in and learn how to be clear about your dietary needs and take control of your health without isolating yourself from loved ones during this most wonderful time of the year!

What’s Discussed: 

#1 Don’t eat anything contaminated with wheat

  • Cannot eat center of pie, any part of turkey with bread stuffing

#2 Beware of good-intentioned people

  • Don’t eat anything questionable
  • Bring a snack with you just in case

#3 Be prepared to establish new traditions

  • Get creative in kitchen

#4 Don’t isolate yourself

  • Find support group, create your own

#5 Gather recipes early

#6 Order ingredients in advance

  • Consider organic, free range turkey

#7 Don’t invite people who make you miserable

  • Set clear boundaries (no complaints, ridicule)

#8 Eat before you go or take your own plate

  • ‘Desperate people make desperate decisions’
  • Take a dish to share, take your portion first

#9 Don’t be a victim

  • Be clear about your needs

#10 Find your people

  • Those who truly love you don’t want you to be sick

Resources:

 

Nima Sensor

EZ Gluten Test Strips

Paleo Magazine

Paleo Principles: The Science Behind the Paleo Template, Step-by-Step Guides, Meal Plans, and 200+ Healthy & Delicious Recipes for Real Life by Sarah Ballantyne

Sarah Ballantyne on Instagram

Glutenpro

EnteroLab

Connect with Nadine:

Instagram

Facebook

Contact via Email

‘Your Skin on Gluten’ on YouTube

Melodies of the Danube Gluten-Free Cruise with Nadine

Books by Nadine:

Dough Nation: A Nurse’s Memoir of Celiac Disease from Missed Diagnosis to Food and Health Activism

gfrn_podcast_banner

Safely Traveling on a Gluten-Free or Paleo Diet EP036

Wanderlust.

It is human nature to want to explore, to experience a geography and culture different from our own. Travel can truly enrich our lives. Yet if you have celiac disease or non-celiac gluten sensitivity, the prospect of being away from the familiar for an extended period can be intimidating. Will I be able to find a grocery store? How do I locate a gluten-free restaurant that I can trust? What do I need to bring with me to ensure that I am avoiding gluten? And what if, despite my best efforts, I am accidentally exposed to the gluten protein?

No one wants their trip ruined by an unexpected illness, but you shouldn’t let the fear of gluten exposure keep you from going on an important business trip or taking that vacation you’ve always dreamed of. The Gluten Free RN has ten years of experience helping people discover that they can travel safely on a gluten-free or Paleo diet, and today she shares her recent travel experiences with you. Road trip with Nadine and learn how she locates safe restaurants, what she takes along to avoid inadvertent gluten exposure, and which apps and online resources offer the best advice for gluten-free travel!

What’s Discussed: 

The danger of living in a bubble

  • Leads to isolation
  • No way to live

 Nadine’s mission to teach people how to travel safely on gluten-free/Paleo diet

  • Follow her travels on social
  • Posts include pics of locations, food
  • Various travel tips

 How Nadine packed her cooler for a summer road trip to Boston

 The challenge of eating out on the road

  • Lucky to live in Pacific Northwest
  • 37 100% gluten-free restaurants in Portland
  • Accommodating to food intolerance
  • More difficult other places
  • Stressful when unfamiliar with establishment

 The fundamentals of a food desert

  • Little/no access to fresh fruits, vegetables
  • Most available food is highly processed

 Nadine’s advice around locating grocery stores, fresh foods when traveling

 Nadine’s tips for locating safe restaurants

  • Employ the Find Me Gluten Free app
  • Read Yelp reviews, though can be deceptive
  • Avoid restaurants that make pizza
  • Flour stays in air for up to 72 hours
  • Enormous risk of cross-contamination

 The myth that heat breaks down the gluten protein

  • Gluten protein is heat stable
  • Very difficult to denature (even at temperatures of 1200°)
  • Applies to woks, fryers and grills

 How Nadine is able to go without a meal when necessary

  • Nutrient ‘gas tank’ is full
  • High levels of vitamin D, B6, B12 and magnesium
  • Better to skip than be sick for days, weeks or months

 Who to talk to when you are eating out

  • Start with wait staff, chef
  • Speak with manager, if necessary

 Nadine’s experience at a highly-rated restaurant in Boston

  • Selected for positive Yelp reviews
  • Friend used Nima sensor, daughter’s meal contained gluten
  • Notified wait staff, spoke to chef and manager
  • Though establishment caters to gluten-free community, next four meals also tested positive for gluten
  • Learned that pizza was also made in kitchen
  • Stopped by grocery store on way back to hotel
  • Made great, quick and easy dinner in room

 Nadine’s gluten-free travel supply packing list

  • Bamboo utensils
  • Pans
  • Nima sensor or EZ Gluten strips
  • Gluten Free Passport allergy cards
  • Activated charcoal (to take with water after accidental exposure)
  • Sense of humor

 The best gluten-free online travel resources

 Why you should avoid fast food/restaurant chains that claim to have gluten-free offerings

  • Risk of cross-contamination too high
  • May not truly understand what it means to be gluten-free
  • Using gluten-free label as marketing tool

 Nadine’s upcoming River Cruise on the Danube

  • Opportunity for safe travel
  • Responsible, attentive chefs
  • Nadine on hand to confirm food is gluten-free, Paleo

 The food options available to the gluten-free population

  • Meat, fish and eggs
  • Nuts and seeds
  • Fruits and vegetables

Resources:

International Celiac Disease Symposium

Applegate

Kite Hill

Mary’s Gone Crackers

Jilz Crackerz

EPIC bars

Gluten Free Portland Restaurant List

Amy Fothergill of the Warm Kitchen

Ground Breaker Brewing

Whole Foods

Natural Grocers

Find Me Gluten Free

Nima Sensor

EZ Gluten Test Strips

Gluten-Free Globetrotter

Gluten Free Passport

Melodies of the Danube Brochure

Connect with Nadine: 

Instagram

Facebook

Contact via Email

‘Your Skin on Gluten’ on YouTube

Melodies of the Danube Gluten-Free Cruise with Nadine

Books by Nadine:

Dough Nation: A Nurse’s Memoir of Celiac Disease from Missed Diagnosis to Food and Health Activism