Our food philosophy

Since our founding, Simple Mills has been driven by our mission to provide delicious, nutritious foods made with purposeful ingredients and nothing artificial, ever. We make products that go beyond “free from” to “for more”. Our products are not just lacking what we look to avoid (like artificial ingredients), but include more of what we want. And that's purposeful, nutrient-dense, delicious ingredients and nothing artificial, ever.

Our Mission

We obsessively vet every ingredient to unite unbeatable taste with unmatched simplicity. We help people get back to human.

Do Hidden Valley® dressings contain gluten?

Most of our products do not contain gluten. Products and ingredients made from grass-related grains containing gluten — notably wheat, rye and barley—will be clearly listed in the ingredient statement on the package label per new FDA guidelines. If the product does not contain wheat, rye, or barley, it probably does not contain gluten. Only products that have been verified to be gluten free will have a "Gluten Free" statement. However, not all products that are gluten free will have this statement while we are in the process of updating our labels. Please always refer to the ingredient statement on package labels or contact us for clarification. Please always refer to the ingredient statement on package labels or contact us for clarification.

How do you ensure your products are gluten-free?

We have a program in place to support the use of the “Gluten Free” statement. Products listed as “Gluten Free” undergo scheduled testing. All suppliers provide assurance that there are no ingredients that contain or are derived from gluten-containing grains. Our products are manufactured in facilities with stringent allergen control programs to prevent cross contamination.

If you see any of these ingredients in a USDA product…

Modified Food Starch
Starch
Food Starch
Dextrin

Call the company to verify the source as they could be derived from gluten sources.

About 80-90% of the USDA companies follow FDA allergen labeling regulations.

---

For more information on label reading, please read:

“Gluten-Free Label Reading”
http://bit.ly/GIGECW-GF-Label-Reading

If you are making a turkey for a gluten-free guest, please read:

“Guide to Gluten Cross-Contact”
http://bit.ly/GIGECW-Gluten-CC

If this is your first gluten-free holiday season, you might check out our Navigating The Holidays article for some hints and tips.

"For many, the holiday season is filled with smiles, laughter and lots of merriment. However, for those with dietary restrictions, it can be the complete opposite – fear, dread and lots of worriment."

Looking for some holiday recipes?
Check out some of our favorites.

Is your turkey gluten free?

Yes. Turkey does not include gluten. Our turkey deli meats are gluten-free and casein-free. However, our turkey gravy and homestyle dressing contain wheat. Please read the ingredients labels and get in touch with us with any ingredient or allergy questions.

Do your turkeys contain gluten?

Shady Brook Farms® fresh and frozen whole turkeys and bone-in turkey breasts do not contain gluten. If the turkey you purchased has gravy, our gravy does not contain gluten either. Rice flour is used in the preparation of our gravy.

What does your turkey broth contain?

Turkey parts and water only.

What is the “natural flavoring” listed on your turkey label?

For our whole turkeys and bone-in breasts, the natural flavoring is celery & rosemary extract. For our ground turkey, it is rosemary extract.

~~~~

The Bread

Over the years, Peggy experimented with several different kinds of bread for French Toast. We found Schar’s Artisan Baker White Bread to be our favorite - until we tried Schar Baguettes. Artisan Baker - we thank you for your past excellent French Toast service, but your colleague will take over the #1 slot.

A few reasons why I like the baguettes; the crust, and the overall size. I like the crust-to-center ratio. The crust gives you a nice crunch to compliment the creamy custard-like texture of the center. Also, the sturdy crust allows you to easily eat the slice with your fingers. Never know when you’ll need French Toast On the Go!

Having an unsliced loaf to work with gives us the flexibility to cut the bread to a personal preferred thickness. Too thin - the bread can fall apart [as we all know, gluten-free breads don’t need help in that area]. Too thick - the bread doesn’t cook in the middle. I like the bias cut because it allows the customization of grilled surface area - and it looks cool. Want a larger sized slice? Increase angle. As you can see in the picture, I was conservative with my angle on those slices.

French Toast Experts (FTEs), suggest the bread be slightly stale (one to two days old), and sliced about three quarters of an inch. Those guidelines may need slight modifications for gluten-free bread.




Peggy was inspired by a local restaurant’s glutenous Banana Bread French Toast. Realizing we had a couple of loaves in the freezer, she decided to try it.

Thank you Peggy & Al for sharing the banana bread!




Not wanting to waste leftover bread from March’s Sandwich-a-palooza, we stashed the Canyon Bakehouse Mountain White and Schar Artisan Baker breads in the freezer to nourish us another day - French Toast Day!




The Custard

While there are two basic ingredients - eggs & milk (or dairy-free alternative) - for optimal results, they must be in proper proportion. If there’s too much milk, the egg won’t cook resulting in wet and soggy bread. Not enough milk or too much egg, you’ll get scrambled egg toast.

FTEs suggest one egg for every one to two slices of bread, and about ¼ cup of liquid per egg. Of course the custard proportions may need some adjustment due to the size of gluten-free bread (it’s smaller), and most GF bread is dry to begin with.

FWIW - Peggy uses about two eggs per entire baguette.




Canyon Bakehouse getting the spa treatment…




…and now a tanning session.




Schar baguettes taking a few laps around the pool…




…and getting all nice and toasty after the chilly dip with their Artisan buddies in the background.




Our last contestant on “Who Wants to Get Toasted” is Peggy’s Homemade Banana Chocolate Chip bread. Saved them for last because we weren’t sure how messy the chocolate chips would get.




Mmmm, French Toasty goodness.




Our chief French Toast architect Peggy with trusty flipper in hand.





What’s French Toast without great toppings? Members brought their faves to share.

Coconut Keto Clusters and Dragon Fruit.

Never heard of either…but WOW…both were extraordinary.

Not the smartest idea, but I probably could’ve eaten this entire bag of innoFoods Coconut Keto Clusters.

Dragon fruit has been described as being mildly sweet, tasting like a blend of pear and kiwi.

Thank you Kimberly for sharing your CostCo finds!

Click the links to learn more: Pitaya Dragon Fruit, innoFoods Coconut Keto Clusters




Organic Blueberries

You just can’t go wrong fresh fruit! Love blueberries!

Thank you Donna for sharing these flavorful, antioxidant packed blue orbs!





Bananas Foster Sauce and fresh bananas

While I’ve heard of this, I’m just a small town boy and never had the opportunity to try it.

OMG - we WILL make this! I think it’s safe to say, this was a hit.

Here is Luann’s recipe: Bananas Foster Sauce Recipe.

Thank you Luann and Tony for sharing this “Nectar of the Gods”




Real Maple Syrup, Butter, and Powdered Sugar

The trifecta of French Toast toppings!

Thank you Donna for sharing the butter!




Fresh picked Daffodils

Beautiful people, beautiful food, and a beautiful table.

Thank you Don for sharing the bounty of your flower garden!




My (first) plate…

This is a collection of Canyon Bakehouse, Schar baguettes, and Schar Artisan breads topped with everything but the kitchen sink and powdered sugar.




Hmmm, looks like all the plates are empty or soon to be empty.

Gotta love our small, but fun group…





Last but not least, THANK YOU to St. Stephen’s Lutheran, ELCA (Home of the Totally Gluten-Free Communion) for opening their doors to us. <3

TOASTER BAGS REUSABLE (PACK OF 12): Coming in 3 different sizes, 4 Small Bags (5.9” x 6.7”) + 4 Medium Bags (6.7” x 7.5”) + 4 Large Bags (7.9” x 8.7”), we offer you the possibility to use them in all your appliances and with different sizes of mealsUNMATCHED QUALITY: Built using food friendly PTFE with Non Stick surface on both sides, our product is Easy to Clean and Heat Resistant, made to be used for 50 times in temperatures up to 500 °F without any worries;

MULTIPURPOSE: Kitchemy Toast Bag will work in a toaster, oven, microwave or on a grill, allowing you to heat up or cook your favorite snack or meal, either a slice of pizza, grilled cheese sandwich, some chicken nuggets and even vegetables, at home, school or office.

HEALTHY: Since we want you to live a healthier life, our gluten free Toaster Bags are the perfect choice; Reduce the risk of any allergic reaction, perfect for Celiacs; Our product is BPA free and PFOA free;

Tags: Sandwiches

If you see any of these ingredients in a USDA product…

Modified Food Starch
Starch
Food Starch
Dextrin

Call the company to verify the source as they could be derived from gluten sources.

About 80-90% of the USDA companies follow FDA allergen labeling regulations.

---

For more information on label reading, please read:

“Gluten-Free Label Reading”
http://bit.ly/GIGECW-GF-Label-Reading

If you are making a turkey for a gluten-free guest, please read:

“Guide to Gluten Cross-Contact”
http://bit.ly/GIGECW-Gluten-CC

If this is your first gluten-free holiday season, you might check out our Navigating The Holidays article for some hints and tips.

"For many, the holiday season is filled with smiles, laughter and lots of merriment. However, for those with dietary restrictions, it can be the complete opposite – fear, dread and lots of worriment."

Looking for some holiday recipes?
Check out some of our favorites.

Do your hams or products have glutens in them?

All of our shipped hams, turkey breasts and whole turkeys are gluten-free! Please note: Products in our retail store are not produced in a gluten-free environment.

Do you turkeys contain gluten?

Honeysuckle White® fresh and frozen whole turkeys and bone-in turkey breasts do not contain gluten. If the turkey you purchased has gravy, our gravy does not contain gluten either. Rice flour is used in the preparation of our gravy.

Although our products are labeled in compliance with government regulations, we believe the best practice is for you to read the labels on the products to determine if the food product meets your required needs. Parents and individuals with food allergies and/or food intolerances are responsible for reading the label of all products they intend to use regardless of how the product is represented on this site. To help those dealing with gluten sensitivity or allergies, we have a provided a list detailing the wide range of products we offer that are gluten-free.

If you have any questions we would to talk to you.

Please call our Customer Service Representatives at 1-800-523-4635 or submit your question online.

Is your turkey gluten free?

Yes. Turkey does not include gluten. Our turkey deli meats are gluten-free and casein-free. However, our turkey gravy and homestyle dressing contain wheat. Please read the ingredients labels and get in touch with us with any ingredient or allergy questions.

Do your turkeys contain gluten?

Shady Brook Farms® fresh and frozen whole turkeys and bone-in turkey breasts do not contain gluten. If the turkey you purchased has gravy, our gravy does not contain gluten either. Rice flour is used in the preparation of our gravy.

Tags: Turkey, Ham, Holiday, Thanksgiving

• Wheat starch IS allowed to be included in foods labeled gluten-free as long as the final product contains less than 20 parts per million.
• The FDA considers it an ingredient processed to remove gluten.
• The FDA states: “Wheat starch, when properly manufactured, does not involve hydrolysis of the gluten and can be protein-free.
• A 2014 study out of Germany - Wheat starch has been shown to contain a wide range of gluten: from less than 5 parts per million to over 10,000 parts per million - depending on the processing.

Information about Wheat Starch
Excerpts from “3 Tips for Gluten-Free Label Reading”

A product that is labeled gluten-free may include the term “wheat” in the ingredient list (such as “wheat starch”) or in a separate “Contains wheat” statement, but the label must also include the following statement: “The wheat has been processed to allow this food to meet the Food and Drug Administration (FDA) requirements for gluten-free foods

---

If “wheat starch” is an ingredient in a GFCO–certified product, the wheat has been processed to such an extent that the food meets the GFCO standard of 10 ppm or less gluten.

---

About Wheat Starch

Someone allergic to wheat should avoid wheat starch. For someone avoiding gluten, wheat starch could contain gluten unless it is in a product that is certified or labeled gluten-free. In that case, the gluten in wheat starch has been processed out. As long as the product is certified or labeled gluten-free, it is safe for someone avoiding gluten.

“3 Tips for Gluten-Free Label Reading”: https://bit.ly/2S6pZe4

Tricia Thompson, MS, RD of Gluten-Free Watchdog
Excerpts from “Does Wheat Starch Belong in a Gluten-Free Diet?”
May 2017

Wheat starch is not wheat grain and it is not wheat protein. It is not intended to contain any gluten. BUT it is very difficult to completely separate the starch and protein components of wheat so small amounts of gluten remain in the wheat starch. Not all wheat starch is created equal. Depending on the extent of processing wheat starch will contain varying amounts of residual gluten.

---

In 2008 I wrote the following on wheat starch (from the Gluten Free Nutrition Guide, McGraw Hill):

“… If a manufacturer of wheat starch or products containing wheat starch demonstrates through testing that its products contain less than 20 parts per million of gluten, then in theory I support their consumption by people with celiac disease.”

---

BUT more is known today about testing wheat starch for gluten than was known 10 years ago

Updated opinion on wheat starch…

Because of the current limitations associated with testing wheat starch for gluten, it is the opinion of Gluten Free Watchdog that products containing wheat starch are best avoided by individuals with celiac disease.

That said, if you have celiac disease or another gluten-related disorder and you would like to eat wheat-starch based foods, it is the recommendation of Gluten Free Watchdog that you do the following:

Eat foods containing wheat starch only if the product is labeled gluten-free.

Establish with the manufacturer that the final product is tested using both a sandwich and competitive ELISA.

“Does Wheat Starch Belong in a Gluten-Free Diet?”: https://bit.ly/33Su9c0

Gluten-Free Watchdog’s “Using Wheat Starch in Gluten-Free Food” - April 2015: https://bit.ly/3hxbACi

Gluten-Free Watchdog’s “What the FDA has to say about wheat starch” - Sept 2020: https://bit.ly/33T5Af8

GlutenFreeLiving.com • Van Waffle
Excerpts from “The New Word on Wheat Starch”
February 2015

Products made with gluten-free wheat starch are absolutely safe, says Cureton, even for people with particularly high sensitivity to gluten. Wheat starch contains such a tiny amount of gluten that it doesn’t significantly add to the gluten level in the final product. But consumers have to continue to read labels, understand what they mean, and make sure anything containing wheat starch also identifies itself as gluten-free and says that the ingredient has been processed to remove gluten.

---

Wheat starch in a gluten-free food may come as a surprise to U.S. consumers, but it has an established record in Europe where Dr. Schär has used it for at least 20 years, according to Anne Lee, R.D., director of nutritional services for the company’s U.S. operations in Lyndhurst, New Jersey.

Research has found no evidence that foods containing gluten-removed wheat starch harm people with celiac disease. A 2003 study at Tampere University Hospital in Finland tracked newly diagnosed patients after they adopted a gluten-free diet.

In recommending wheat starch, the authors of this study argued that minute contamination of less than 20 ppm of gluten is virtually impossible to avoid in any diet. International standards have accepted this level because it’s considered safe for the vast majority of people with celiac disease.

---

But some experts express skepticism. “I would not expect to see gluten-free wheat starch approved in Canada in the near future, but if the experience is a positive one in the United States, there may be a review of the situation in the mid to long term,” says Sue Newell, operations manager for the Canadian Celiac Association.

While wheat glucose syrup, wheat-based caramel and wheat maltodextrin—gluten-free derivatives allowed by Canadian labeling law—occur in food only in small fractions, wheat starch could contribute a higher proportion to the final food product, Newell notes. And she worries about the cumulative effect from traces of gluten in wheat starch when added to unavoidable gluten from cross-contamination.

---

The Celiac Disease Foundation supports the legislation allowing wheat starch, however. “The FDA went through a vigorous consulting process with the national groups in celiac disease, both medical and scientific, and this was the consensus: that wheat starch that has been processed to remove gluten to the FDA standard is safe for the celiac disease population,” says Marilyn Geller, chief executive officer of the foundation.

---

Authors of the Tampere University Hospital study point out wheat starch’s benefits. Compliance with a gluten-free diet is more important to recovery than avoiding trace amounts of gluten, they say. Because wheat starch improves the flavor and texture of certain foods, it can mean the difference in some people’s ability to accept such a difficult diet.

“The New Word on Wheat Starch”: https://bit.ly/3tSvJoO

Schar.com
Excerpts from “What You Should Know About Gluten Free Wheat Starch”

Wheat Free vs. Gluten Free

One thing to keep in mind when talking about wheat starch versus wheat flour is that gluten free does not necessarily mean wheat free, and vice versa. Remember, wheat starch is made from the same grain as wheat flour, it just goes through extra processing. This means that people who are intolerant or allergic to wheat – even if they are not sensitive to gluten – could have a negative reaction.

---

What Gluten Free Products Use Wheat Starch?

Although gluten free wheat starch has been approved by the FDA, there is still a great deal of skepticism about it. It may comfort you to know, however, that the use of wheat starch in gluten free foods has been rigorously tested. In fact, Schär has been using it for over 20 years. When gluten free wheat starch enters the Schär facility, it goes through additional testing using the ELISA method to ensure it meets standards. In fact, more than 90% of the wheat starch Schär uses tests below 5ppm..”

---

Research has shown no evidence that foods made with gluten-removed wheat starch are harmful to people with celiac disease.

---

The Bottom Line

The truth of the matter is that it is entirely your choice which food products you do and do not eat.

For the most part, wheat starch can be considered a safe ingredient as long as it is labeled gluten free. You still need to do your due diligence in reading food labels, but as long as a product is certified gluten free it is safe to eat.

“What You Should Know About Gluten Free Wheat Starch”: https://bit.ly/2QrzzaJ

Tags: Wheat Starch

A journey of a thousand miles begins with a single step

— Lao-Tzu, an ancient Chinese philosopher and writer. Reported to be the author of the Tao Te Ching, the founder of Taoism

If you see any of these ingredients in a USDA product…

Modified Food Starch
Starch
Food Starch
Dextrin

Call the company to verify the source as they could be derived from gluten sources.

About 80-90% of the USDA companies follow FDA allergen labeling regulations.

---

For more information on label reading, please read:

“Gluten-Free Label Reading”
http://bit.ly/GIGECW-GF-Label-Reading

If you are making a turkey for a gluten-free guest, please read:

“Guide to Gluten Cross-Contact”
http://bit.ly/GIGECW-Gluten-CC

If this is your first gluten-free holiday season, you might check out our Navigating The Holidays article for some hints and tips.

"For many, the holiday season is filled with smiles, laughter and lots of merriment. However, for those with dietary restrictions, it can be the complete opposite – fear, dread and lots of worriment."

Looking for some holiday recipes?
Check out some of our favorites.

Do your hams or products have glutens in them?

All of our shipped hams, turkey breasts and whole turkeys are gluten-free! Please note: Products in our retail store are not produced in a gluten-free environment.

Do you turkeys contain gluten?

Honeysuckle White® fresh and frozen whole turkeys and bone-in turkey breasts do not contain gluten. If the turkey you purchased has gravy, our gravy does not contain gluten either. Rice flour is used in the preparation of our gravy.

Although our products are labeled in compliance with government regulations, we believe the best practice is for you to read the labels on the products to determine if the food product meets your required needs. Parents and individuals with food allergies and/or food intolerances are responsible for reading the label of all products they intend to use regardless of how the product is represented on this site. To help those dealing with gluten sensitivity or allergies, we have a provided a list detailing the wide range of products we offer that are gluten-free.

If you have any questions we would to talk to you.

Please call our Customer Service Representatives at 1-800-523-4635 or submit your question online.

Is your turkey gluten free?

Yes. Turkey does not include gluten. Our turkey deli meats are gluten-free and casein-free. However, our turkey gravy and homestyle dressing contain wheat. Please read the ingredients labels and get in touch with us with any ingredient or allergy questions.

Do you turkeys contain gluten?

Shady Brook Farms® fresh and frozen whole turkeys and bone-in turkey breasts do not contain gluten. If the turkey you purchased has gravy, our gravy does not contain gluten either. Rice flour is used in the preparation of our gravy.

Tags: Turkey, Ham, Holiday, Thanksgiving

On the evening of Friday, May 22nd 2020, the FDA issued new guidance relaxing the requirements around the labeling of ingredients due to the supply issues caused by the COVID-19 pandemic. As one might expect, this rocked the world of those with food allergies as well as those with gluten-related disorders.

Here are a few resources to help us learn more about this change.

Tags: FDA, Label Reading, FDA FALCPA, USDA

Understanding Celiac Disease Through
Motorcycles and Nightclubs

Several years ago, I encountered a recently-diagnosed guy who was having a rough time. His friends would hassle him about his diet, and he was struggling to explain celiac disease to them. As I got to know him, he revealed he rode motorcycles and hung with his buddies in bars. Back then, I came up with this basic analogy to help them understand. I decided to beef it up a bit. While I geared it toward his interests, I think it's generic enough to be understood by everyone.

Indeed, getting family and friends to understand this condition can be trying at times. It doesn't make sense how we can eat something all of our life - then BANG - we can't. Nor do they comprehend how diligent we must be in our diet or the seriousness of gluten infractions. It's our responsibility to educate them the best we can or as much as they will allow us. Be aware; they may not want to hear any of it.

What is Celiac disease?

The Gluten Intolerance Group defines it this way:

"Celiac disease is a chronic, autoimmune disease which is the result of an immune system response to the ingestion of gluten (a protein found in wheat, rye, and barley) in susceptible individuals. This response to gluten damages the small intestine, leading to malabsorption of nutrients and related health issues."

Who can get celiac disease?

"Genetics loads the gun - the environment pulls the trigger. "

~ Dr. Judith Stern, Professor of Nutrition and Internal Medicine University of California at Davis.

"If the stomach be irretentive of food and if it pass through undigested and crude, and nothing ascends into the body, we call such person koiliakos."

The skeletal remains of a young Roman woman buried in a 2,000-year-old tomb in Tuscany showed signs of malnutrition and osteoporosis. DNA analysis revealed she carried two copies of the celiac genes - elevating her risk factor even higher. Experts suspect this woman had untreated celiac disease. What about her diet? Carbon and nitrogen isotope analysis of the bones cannot give us specific details. Still, they suggest she would have consumed more meat, possibly freshwater fish, but limited plants [like wheat].

Lack of Support From Family-
http://bit.ly/GIGECW_LackofSupport

Educating Family & Friends About Gluten-Free-
http://bit.ly/GIGECW_EducatingFamilyFriends

For an expert’s description, I invite you to read this excellent 2009 Scientific American article written by Dr. Alessio Fasano, chief of Pediatric Gastroenterology and Nutrition at MassGeneral Hospital for Children and director of the Center for Celiac Research.


“Surprises from Celiac Disease”
https://bit.ly/2WFmefu

The Tale of Two Nightclubs PDF

Tags: Celiac Disease, Education, Family, Gluten, Increased Intestinal Permeablity, Amino Acids, Zonulin

This is a companion article to “The Stages of Change: Gluten-Free Edition.” I started out writing Gluten-Free Success, but a quote from Vishwas Chavan sent me down a rabbit hole about how we process and deal with change. Thank you for riding along with me on this trip.

Al Klapperich

There are many definitions of success, but the best one is the one you've created for yourself. Success is unique - as individual as a fingerprint. One person’s success may be another person’s failure. Whether a newbie or a pro at the gluten-free lifestyle, ask yourself, "What does my success look like?" Let your answer be your guide.

If you've been suffering from an undiagnosed gluten-related disorder, you probably know your outcome already.

“I want to recapture my health and start a new life.”

An excellent long-term success goal, but don't forget to develop a roadmap - a plan to get there.

In "Springboard: Launching Your Personal Search for Success," G. Richard Shell, says, “success is not a static, one-and-done process. It’s dynamic. If you stay in motion, learn as you go, and remain open to the insights you gain on the journey, good things often follow.”

Gluten-free success may be different depending on the day, the hour, or even by the minute. That split moment decision to pass up that piece of gluten-filled birthday cake, the time spent learning what gluten is, or becoming a label reader and finding hidden gluten, helping someone in the gluten-free aisle at the grocery store are all great examples of success. On the surface, some of them might seem insignificant to us, but if we examine them closely, they are important milestones. Those successes add up and contribute to our long-term success goal.

It’s the little details that are vital. Little things make big things happen

— Coach John Wooden

Motiviation is "The Why You Do it". That little voice inside you - sometimes whispering - other times SCREAMING that you can do it. Knowing what pushes you forward enables you to be more effective in attaining your success. For many, the motivation is a better life without the constant pain and suffering. For some, it's centered around loved ones - having the ability to fully present for them. For others, it's the opportunity to help others. Spend some time figuring out what gets your mojo working...and keep working it.

Transitioning to the gluten-free lifestyle is filled with numerous distractions; things that will pull you into the weeds. Friends and family members who offer gluten-filled foods, "Donut Day" at work, birthday celebrations, family gatherings, holiday parties. These are just a few events where temptation is present.

Enter stage left - discipline. Discipline is "The What You Do." It's the ability to analyze a situation and make corrections in your behavior. Discipline keeps you on the "straight and narrow"; preventing you from eating that [gluten-filled] donut or giving into friends and family members' offerings. Motivation and discipline work together. When the motivational inspiration wanes, discipline swoops in to save the day.

It's true, you will experience low-motivational days. Probably more than you want, but this is normal. Expect it and prepare for it. Mental preparation will help get you through; stay positive. By focusing on those small (minute-by-minute, day-by-day) successes, you will help raise your motivational energy levels.

There will be obstacles. There will be doubters. There will be mistakes. But with hard work, there are no limits.

—Michael Phelps

Making a lifestyle change is no small feat. You're re-wiring years [decades] of behaviors and habits. Unlearning your old way of life and replacing it with a brand new one requires a lot of hard work, dedication, and commitment. You've probably noticed the use of the word "lifestyle" instead of "diet." Changing what you eat is only one component. This change will affect every facet of your life from here on out. Convenience – gone. Care-free dining – adios. The joy of family gatherings - replaced with dread and worry. Things that took little or no thought - now rivals the logistics of a Mars Rover launch. Yes, it will require massive action.

A few examples of massive action in the gluten-free lifestyle.

Making the 24x7x365 commitment to gluten-freedom. There are no vacations, no breaks, no “just this once" cheats. Constant vigilance is required. Gluten never sleeps.

Educate yourself about gluten - what is it, learn where and how to find it.

Determine if you can have a gluten-free house. Many variables to consider. Choose what's best for you and your family.

Clean your house from top to bottom. Crumbs matter. Either throw out all the gluten [and gluten-contaminated items] for gluten-free household or arrange [segregate] gluten-free/gluten products accordingly. Setup gluten-free safe zones and develop cross-contact policies and procedures [and make sure household members abide by them].

Educate your friends and family members. Depending on the family this task may be more Sisyphean than Herculean, but it needs to be done.

Join and participate in a support group. Local face-to-face groups are best, but online groups can be beneficial too.

The key word in this step is "change." Change isn't always linear with clearly defined starting and stopping points; it's an on-going, evolving process.

Due to the complexity of this lifestyle, you will be making some mistakes in the beginning. Everyone does, it's all part of the process. You didn't go from crawling to walking without a few falls. Don't let these events derail your efforts. Get up, dust yourself off, and try again. Resiliency and adaptivity will take you far on your journey toward gluten-free success.

The important take away here: learn from your mistakes. If you don't you will be spinning your wheels; expending a lot of energy but going nowhere - fast.

When something didn't work out as you expected, or you are not feeling well, take time to analyze what has been happening, why it's happening, and how you can prevent it in the future. Yes, you have to become a "Gluten Detective." Perhaps you've switch products because the store stopped carrying your first choice? Maybe the french fries you ordered at the restaurant were fried in the same fryer as the gluten-full items? What about overlooking gluten in a product's ingredient list?

Only those who are able to adapt to changing scenarios will continue to survive and prosper. Success is directly proportional to the degree of positive adaptation to change.

—Vishwas Chavan

Tags: Success, Change, Motivation, Action, Discipline

This is a companion article to “Gluten-Free Success.” I started out writing Gluten-Free Success, but a quote from Vishwas Chavan sent me down a rabbit hole. That trip resulted in this article. Thanks for riding along.

Al Klapperich

BRAIN: "What's that noise? Why are those bushes rustling? Is it a wild animal getting ready to attack us? DANGER!"

Neural pathwhats? The pathways along which information travels through the nerve cells of the brain. When we say or do things repeatedly, that information in our brain travels the same path.

Think about a hiking trail in the woods - as the path receives more traffic, it becomes better defined, well worn and effort-less to travel - the same thing happens in our brains.

When we start our gluten-free lives, we are blazing new pathways. This requires us to be conscious, and purposeful in our efforts.

• The Stages of Change - when change occurs.
  • Pre-Contemplation: No action for six months.
  • Contemplation: Intention to act within six months.
  • Preparation: Intention to act within 30 days
  • Action: Experiencing change for less than six months.
  • Maintenance: Experiencing change for more than six months.
  
  
• Decisional Balance (Pros & Cons) - why we change.
  • Weigh the Pros (advantages) and Cons (disadvantages) of changing.
  • Pros and Cons are independent of one another. Can be high in one - low in another. High in both, or low in both.
  • Pre-Contemplation stage - the Cons of changing out-weigh the Pros
  • From Pre-Contemplation to Contemplation - the Pros consistently increase
  • From Contemplation to Action - the Cons consistently decrease
  • Pros begin to outweigh the Cons before we take action.
  • The key: double-up the focus on increasing the Pros of changing.
  
  
• Self-efficacy (Confidence & Temptation) - confidence to execute change.
  • Confidence is low and tends to grow as we progress through the stages. Inversely, temptation lessens.
  • We see the biggest jump in confidence in the Action and Maintenance stages
  • Confidence and Temptation tend to be balanced during the Action stage.
  
  
• The Processes of Change - how change occurs.
  • Describes the basic pattern of activity we experience as we process change.
  
  

Pre-contemplation

In this stage we do not know we have to change, or we do know, but simply do not want to.

When it comes to the effects of gluten, there's a wide spectrum. [This stage casts a wide net over the gluten-free community.] In most cases, people with gluten-related disorders have experienced some ill-health - be it long-term or short-term. We know something is wrong, but haven't been diagnosed or have been misdiagnosed. Maybe we think our state of being is perfectly normal because we've always been that way - our entire family is that way. If we have silent celiac disease [have no symptoms], a diagnosis will catch us completely by surprise. We may have a diagnosed family member urging us to get tested, but we brush them off like a pesky mosquito.

In this stage, we don't want to hear that gluten could be a problem for us.

"Give up my bread/pizza/beer? No way, I'd die without it."

"Just because you have problems with gluten, doesn't mean that I do."

"Bah, my sensitive stomach has nothing to do with gluten."

If that sounds like denial, yes, it probably is.

To move past this stage, we must somehow become aware that a problem exists and accept that we must address it. We may come to this realization on our own after we've been given testing results from our healthcare professional, or we finally listen to our family and friends. The mere fact that we are "thinking about it" is forward progress!

Contemplation

This stage finds us realizing the value in making the change; the mental gears have been turning, and we are getting ready. We have thoughts of "Yeah, I get that gluten-free is important" but the key is to personalize them by thinking "I need to be gluten-free." Here we start to acknowledge the problem and take ownership. Our minds are now open to new ideas and information. We may begin asking questions of friends and family who have already gone gluten-free. The trick is discovering the trigger - the event, the person, the emotion, the reason we flip the switch.

We begin to explore the possibilities about what we need to do and if it will be worth the effort. These thoughts can be fleeting or last a lifetime. The bottleneck in contemplation is getting stuck in a loop of weighing the benefits against the costs of making the change. We never feel ready to commit. Deep down we know change is needed, but we can't make it happen. To help organize and visualize our thoughts, sit down with a pencil and paper - list all the pros on one side and the cons on the other. When we encounter obstacles, identify ways to overcome them.

With everything that's going on, our emotions may inspire us to act immediately. Sometimes this causes us to jump right into the Action stage - bypassing one of the most important stages - Preparation. Action without perparation can lead to disaster.

Preparation

We've made the decision to change, now we must figure out how to do it.

SELF: "What do I need to do to prepare myself to make this transformation happen?"

Any successful outcome begins with forethought and planning. We are creating a plan of action; a road-map if you will. Put it in writing, draw pictures with circles and arrows, create a wall-sized vision board, save the plan as your device's wallpaper or desktop picture as a constant reminder - do whatever generates the greatest impact.

Begin gathering the tools and resources to help us navigate our gluten-free journey. One of the most effective resources is a local support group; seek out your nearest group - inquire about their meetings (when, where, how often, etc.) - better yet, join and attend a meeting. Start building a library of trusted books and websites. This stage is about building our knowledge and confidence, preparing us for gluten-free success.

Think about all the possible ways we cross paths with gluten. Cupboards, pantries, refrigerators, freezers, silverware drawers, cutting boards, toasters, kitchen utensils, counters, medication, hair and personal care products, family gatherings, parties, social functions, restaurants, medical and dental procedures - the list is staggering. All of these things and more need our attention. It's better to have a plan of action so we can be PROactive instead of REactive.

Some of our very first actions begin appearing.

The key to mastering this stage is a commitment to all the effort, planning, and researching. We must be ready to go all-in. Being "sort of " gluten-free is like being "a little"pregnant.

Action

It's game day! We move from thinking and planning to doing. We've done the risk/benefit analysis and committed to making the leap - we've made a plan, and now it's time to act! It's here where real change starts happening.

We go on a gluten-round up at home - seeking out and removing all sources of gluten. If we can't do a 100% GF house, we gather and store all the gluten in designated areas.

Empty and clean out every cabinet and drawer [see all the crumbs in the silverware drawer? YIKES!]

Clean the fridge and stove, get a new toaster, cutting boards, and colanders.

Join and actively participate in the local support group [if you haven't done so already]; we truly need that face-to-face support.

Read the mountain of gluten-free books sitting on the coffee table.

By following our initial action plan, we'll be making significant modifications to our routines, environments, our relationships, and of course ourselves. That's the whole idea, right?

As expected, this stage will require every ounce of commitment we can muster. We may find ourselves being pushed and pulled to the very limits. Sadly, some of this stress may come from those closest to us. We need to hold fast to the course we've plotted out; for our own health and wellbeing. If we find ourselves drifting or blown off-course refer back to the plan of action we created. Keep finding acceptable alternatives and focusing on our "cans" instead of "can not's"

It's necessary to acknowledge and celebrate the progress and victories along the way - no matter how seemingly insignificant we think they are. Anything that moves us forward toward our goal is a success! We also need to recognize the failures, not to chastise ourselves, but to learn from them. If we know why something happened, we can prevent it from happening in the future.

Maintenance

The maintenance stage is about sustaining the momentum we started in the beginning. At first glance, we think the hardest part of the change process is the initial startup. True it's tough, but maintaining the change long-term is the most challenging part of the process; it's also the most important.

At this point, our new lifestyle is on its way to being established, things are starting to become routine. Confidence is increasing. Certain memories of our past lives are starting to fade. Complacency is our enemy because of the possibility of slipping into our old lifestyle may be lurking in the background. Dramatic life events such as a job change, breakdown of a relationship, a death make us vulnerable. These events can beckon us back into our old habits.

While our original plan serves us well, we keep optimizing it to address past mistakes and handle any situations we didn't expect at the start. View these challenges as an opportunity to advance your skills, knowledge, and confidence. This continued growth pushes us ever closer to the next stage. Perhaps more work on label reading is needed because small amounts of gluten are slipping below our radar despite our diligence. We didn't think about our church's communion hosts containing gluten. Our high school class reunion is coming up, maybe we could volunteer to be on the planning committee to have a voice in food options.

Pro tip: Get involved in planning activities. This gives us an opportunity educate and make positive changes from the "inside."

Because of our new gluten-free lifestyle, our bodies are adjusting, adapting, and healing - mentally and physically. After gluten reactions subside, we may discover other problematic foods. Of course, this will require additional tweaks to our plan. The diets to obtain optimal health are as unique as our fingerprints. It can take some time resolve additional food sensitivities.

As we settle into maintaining our new life, we may struggle with keeping the fire lit; we run the risk of losing the intensity. If we haven't participated in a local support group already, make it a priority. Surrounding ourselves with like-minded individuals can help keep us motivated. Fellow members walk our walk, talk our talk, share the same struggles and joys.

Termination/Adoption

We started out telling ourselves "I can't", then "I might", followed by "I will", "I am", "I am still", and now finally "I have". It's been a long road on our way to change. After spending at least two years in the Maintenance stage, we find ourselves sliding into the Termination/Adoption stage. At this point, we don't have to think so hard about what to do; we know what to do. Our daily activities come to us naturally; they become second nature, almost as automatic as breathing. We have confidence in our knowledge and abilities. Sure, we may miss certain aspects of our former life, but the desire to return to that unhealthy and sickly life has dissipated. Our transformation from gluten-full to gluten-free has come to fruition. Our new life has become our "new normal." We started out as a caterpillar and came out the other side as a butterfly. Well done. A proud moment for sure.

This does not mean we stop our personal evolution process! No, we keep moving forward. We look for new and more adventurous goals. Now is the time to dream and plan for things we never thought possible in our former life. Perhaps we have a strong desire to share what we've learned to help others. Starting your own support group or volunteering at your current group is an excellent choice. Maybe we participate more in online discussion boards or Facebook groups. Possibly start our own blog or website. There are many ways to boost our gluten-free advocacy to the next level. Maybe your new goals have nothing to do with gluten. Perhaps you want to train for that 5K, 10K, or Half Marathon you've always wanted to do? What about music or voice lessons? Now would be a great time to start that writing project. The possibilities are only limited by your imagination. Prochaska estimates only about 15 to 20 percent of the people make it to this stage. If you find yourself falling back into previous stages, don't panic. Be gentle with yourself. Figure what stage you're in - go back to your game plan, see if it needs a bit of tweaking and renew your commitment to moving forward. Ask for help. Never give up.

Relapse/Lapse

Not an official stage of Prochaska and Di Clemente's model but some valuable insights can be learned here.

Note: Repeated gluten exposure is a serious health risk for those with a gluten-related disorder. There is an important difference between relapse and lapse (also known as a slip). A lapse or slip is a rare, quick and temporary return to the behavior/lifestyle we've been trying to leave behind.

Example: while attending a birthday party, we have a piece of gluten birthday cake.

A relapse is a complete and total return.

Example: we tell ourselves the gluten-free lifestyle is too hard and go back to eating gluten.

Gluten is so pervasive in our society, no matter how hard we try, we will likely be faced with a gluten exposure at some point. We must be prepared and know how to deal with the inevitable. For this article, I am defining a relapse/lapse as any gluten exposure - be it blatant cheating or inadvertent/accidental.

Over the years, I've crossed paths with far too many people with celiac disease and non-celiac gluten/wheat sensitivity who willingly and knowingly cheat. Of course, they have their "justifications," but in the long-run, they are cheating themselves, and their loved ones. If you're new to the gluten-free lifestyle, I'll be crystal clear - cheating is not an option for those with a gluten-related disorder. Accidental/incidental exposure is different from blatant cheating. Regardless of how or why we consume gluten - the damage is the same; the difference here is the intent. We must be mindful of these mishaps, so we do not continually repeat them. If we peel back the layers, there's probably a fine line between repeated accidental/incidental exposures and cheating. To be caught by surprise the first time is understandable, but if the same situation happens repeatedly - it shouldn’t be - we need to take a closer look at what’s going on.

GIG of ECW's "The Risks of Cheating" looks at the complications from repeated gluten exposures.

bit.ly/GIGECW_Cheating

"Courage does not always roar. Sometimes courage is the quiet voice at the end of the day saying, 'I will try again tomorrow." ― Mary Anne Radmacher

Family members, medical professionals are telling us about our gluten intolerance and our need to be gluten-free. We start gathering information to get a better understanding of the new behavior required to remove gluten.

"I recall information people have given me about gluten and gluten-related disorders."

The information we are receiving is concerning to us. We start to feel uncomfortable or possibly frightened. Maybe there's really something to this?

"I react emotionally to warnings about gluten and gluten-related disorders. Grandma died from a stomach-related illness, no one really knew what it was. Could it have been celiac disease and she didn't know it? If I don't go gluten-free will the same thing happen to me?"

We're realizing our behavior is affecting those around us. The effect may be positive or negative depending on our choice.

"I realize that if I continue to eat gluten and remain sick, I won't be able to care for my children. By being gluten-free, I am able to fully participate in life instead of watching it from the sidelines."

We begin to look inward and assess how our gluten-free lifestyle is affecting us. We take note of how we are feeling physically and emotionally

"I feel so much better when I'm gluten-free both physically and emotionally. I know I must remain so for life. When I cheat, I am disappointed in myself for putting my health and my family at risk."

As we delve deeper into the gluten-free lifestyle, we find more people are aware of gluten-related disorders than we first expected. Grocery stores have dedicated aisles for gluten-free products. Select restaurants, bakeries, hotels, resorts, etc. have gluten-free offerings or specifically cater to the gluten-free community. [Note: Awareness of gluten and gluten-related disorders is growing. It's better than it used to be, but still has a long way to go.]

"I find mainstream awareness is making it easier to be gluten-free. Family members who have been gluten-free for years tell me it's much easier to be gluten-free today than it was five or ten years ago."

By removing gluten from our homes [or at least moving and re-arranging it], we begin the mental re-wiring process. If gluten isn't there, we won't be tempted to eat it. Instead, we replace it with healthy, gluten-free alternatives

"Whew! I feel more comfortable in my home now that gluten has been removed or sequestered. I'm also learning how to cope with gluten in situations where I don't have complete control [workplace, public venues, etc.]."

Having support is crucial to a successful transition. We need trusted individuals who are caring, compassionate, and willing to simply listen.

"I have a spouse/friend/family member who is tremendously supportive. Always willing to listen and be my gluten-free champion."

"My spouse/family members are horrible. They are unsupportive and at times overtly try to derail my efforts. Thank goodness for friends and my local support group members. They understand - they 'get it' - they keep me sane."

Grabbing a snack or something to eat can be one of those "autopilot" type actions. It's easy to snag a bag of chips, a cookie, or candy as we walk past it.

Instead of stocking our kitchens with glutenous foods we supply it with healthy, gluten-free alternatives. We must be mindful, in today's gluten-free environment it's easy to swap out processed crappy glutenous foods with processed crappy gluten-free foods. Now is the time to make better choices - fresh fruits, veggies & gluten-free hummus, walnuts, almonds, cashews, hard-boiled eggs, high-quality gluten-free dark chocolate (Endangered Species Chocolate Bars).

"I wasn't sure about it at first, but I find myself genuinely liking veggies and hummus as a snack."

Reinforcement Management renders consequences based on decisions and actions. While reinforcement can include the use of penalties, rewards tend to yield better results over punishments. A combination of cognitive and behavioral reinforcements, positive self-statements, and external recognition reinforce positive behavior and increase the likelihood of repeated positive behavior.

While gluten-free treat food may seem like a reasonable reward option, it's not recommended to use any food as a reward (or punishment). Suggestions: Guilt-free "You Time," massage - mani/pedicure, a movie, museum trip, shopping trip, ballgame.

"I really rocked it this week. My skills, knowledge, and confidence are growing. I found a gluten-free labeled food containing barley due to my label reading skills. I alerted the appropriate parties. My family and friends are noticing and praising me. I think I'll purchase that Wusthof Chef's knife, I've been eyeing up."

We believe change is needed and commit to making that change.

"I can no longer ignore the facts. I have come to realize that I can and must be gluten-free. I know that it will not be easy, but I am ready to make the change for myself and loved ones."

Tags: Change, Behavior, The Stages of Change, The Processes of Change

If you are looking for just the recipe: click here.


Links to Download GF Communion Guide PDF

04/11/21 - Updated Guide to Gluten Cross Contact Guide
3/21/19 - Updated for 2019 Synod Assembly

Tags: Communion, Unity, Inclusivity, Gluten Cross Contact, Gluten Cross Contamination, Cross Contamination

It should be no surprise that attention to detail increases our chances of success in the gluten-free lifestyle. After all, something measured in parts per million rearranges our lives. Talk about little things making big things happen. Coach Wooden’s words take on a whole new meaning for those with a gluten-related disorder.

Knowing what's in our food is probably one of the most important details. President Theodore Roosevelt signed into law the Pure Food and Drugs Act of 1906. Known as the Wiley Act, it gave the federal government the power deem a food “misbranded” if ingredients were “false or misleading,” or deemed “adulterated” if it contained ingredients harmful to health. Sadly, it would take nearly a century before the presence of food allergens would be recognized. A decade later, gluten-free regulations finally make it on the books. 

The Protection Agencies

Only a few different governmental agencies regulate food safety. In this article, we’ll be discussing the US Food and Drug Administration (FDA) and the US Dept. of Agriculture (USDA). The US Treasury’s Alcohol and Tobacco Tax and Trade Bureau (TTB) regulates beverage alcohol [as in gluten-free beer]. Sorry beer lovers, we won’t be getting into those regulations in this article.

FDA vs. USDA

The FDA regulates most packaged foods we see on the store shelves. The USDA regulates meat, poultry and egg products, and mixed food products that contain more than three percent raw meat or two percent or more cooked meat or poultry (e.g., soups, chilis, frozen entrees).

While USDA regulated products are encouraged to follow FDA regulations, it is not required. [This is valuable information to know when it comes to reading ingredient lists. More on this later.]

Estimates show that 80% to 90% of USDA products voluntarily comply. If you see a “Contains” statement or other indication of a USDA product, major food allergen will be plainly listed.

FDA & the Top 8 Food Allergens

• Milk
• Eggs
• Fish (bass, flounder, cod)
• Crustacean shellfish (crab, lobster, shrimp)
• Tree nuts (almonds, walnuts, pecans)
• Peanuts
• Wheat (including all types: durum, spelt, emmer, farina, farro, einkorn)
• Soybeans

Source FDA: http://bit.ly/FDA-Big8

*Oats (and products that contain them) that are not explicitly certified or labeled gluten-free are off-limits to anyone following a gluten-free diet. They are a high-risk ingredient because they are exposed to substantial amounts of gluten via cross-contact from field to packagings. Oats require additional knowledge and careful consideration.

For an in-depth look at oats, please see:

"What Oats Through Yonder Package Breaks?"
http://bit.ly/GIGECW-PureOats

The Ingredient Label

For more details and analysis of Voluntary Food Allergen Advisory Statements, please see:

"May Contain Statements"
http://bit.ly/GIGECW-MayContain

The Definition of Gluten-Free

As we discussed above, FALCPA does not directly address gluten. Before the FDA could create regulations regarding “gluten-free,” they needed to define what “gluten-free” means. It took ten years for the definition to finalize, but the voluntary gluten-free labeling regulation went into effect August 5th, 2014.

The FDA’s definition of “gluten-free,” “no gluten,” “free of gluten,” or “without gluten” is as follows:

“…the food either is inherently gluten free; or does not contain an ingredient that is: 1) a gluten-containing grain (e.g., spelt wheat); 2) derived from a gluten-containing grain that has not been processed to remove gluten (e.g., wheat flour); or 3) derived from a gluten-containing grain that has been processed to remove gluten (e.g., wheat starch), if the use of that ingredient results in the presence of 20 parts per million (ppm) or more gluten in the food. Also, any unavoidable presence of gluten in the food must be less than 20 ppm.”

Source: http://bit.ly/FDA-QA-GF-Labeling

Notice the last sentence of the definition: "Also, any unavoidable presence of gluten in the food must be less than 20 ppm.” This means cross-contact.

I hear you…

“Whoa, this is confusing and complicated. Isn't there an App?"

1. Look for a third-party gluten-free certification mark - like GFCO's.
   
   
   1. Gluten-Free Certification Organization requires all finished products and individual ingredients using the GFCO logo contain 10 parts per million or less of gluten.
   2. Know your certification organizations (see logos below). When companies mark their products as GF it may appear as if they are actually certified. It might simply be a logo from their marketing or package design department.


2. Read the ingredient list. Yes, even certified products. If you see any of following ingredients, the product is not gluten-free.
   1. Wheat (including durum, spelt, emmer, farina, farro, einkorn)
   2. Rye
   3. Barley
   4. Oats (unless certified gluten-free)
   5. Brewer's Yeast
   6. Malt
   7. Ingredients needing verification:
   1. Yeast Extract - this could be a by-product of the beer brewing process. Verify with manufacturer in non-GF labeled products.
   2. Vinegar - FDA defines the single word "vinegar" to mean apple cider vinegar. However through the certification process, GFCO has encountered some usages of malt vinegar labeled as "vinegar". Remember barley/malt is not required to be disclosed. Not a large area of concern, but if you are unfamiliar with a manufacturer or product, it might be a good idea to inquire about the source of their vinegar. Better safe than sorry.



3. USDA Products - Products are not required to comply with FDA's FALCPA regulations. If you see a "Contains" statement (or some other wording) that a package is complying with FALCPA, you know wheat must be declared. If you do not see a "Contains" statement, you'll need to verify the source of these ingredients (they could come from wheat):
1. Starch
2. Food Starch
3. Modified Food Starch
4. Dextrin

Label Reading Resources

Gluten-Free Labels 101 Video Webinar
http://bit.ly/GIG-GFLabels101

Q&A Gluten-Free Labels 101 PDF
http://bit.ly/GIG-QA-GFLabels101

Gluten-Free Label Reading
http://bit.ly/GIG-LabelReading

3 Tips for Gluten-Free Label Reading
http://bit.ly/GIG-3TipsGFLabels

Getting Started on a Gluten-Free Diet
http://bit.ly/GIG-GettingStarted

Gluten-Free Certification Organizations and their Logos

Practical Gastroenterology - December 2019
Timely Topics in Gluten-Free Labeling
NUTRITION ISSUES IN GASTROENTEROLOGY, SERIES #193
By: Amy Keller MS, RDN. LD.

Excellent article from Amy Keller, MS, RDN. LD

“Patients with the inherited autoimmune condition, celiac disease, must avoid gluten in any form to help heal damaged intestinal villi. The Food and Drug Administration’s (FDA) Gluten Free (GF) label is intended to help instill trust in consumers with celiac disease and gluten-related disorders. Studies show that the vast majority of labeled GF foods meet the FDA’s standard of <20 ppm gluten, but consumers remain leery of some labeled GF products, especially those displaying allergen advisory statements for wheat. Products containing malt, malt extract, and other gluten-containing ingredients continue to show up on store shelves, which may indicate that FDA enforcement of the GF labeling rule is lacking. Consumers may find a personal allergen detection tool to be an attractive option to assist in testing food for gluten content, but these also come with significant limitations.”

Read More: https://at.virginia.edu/33RLEqy

Tags: Label Reading, FDA FALCPA, May Contain Statements, Allergen Advisory Statements

On September 14th, 2020, Gluten-Free Watchdog presented their first-of-its-kind study to the Association of Official Analytical Collaboration (AOAC) International. This study measured the amounts of gluten found in gluten-free foods when cooked in fryers that previously fried gluten-containing foods.

Like the study above, Gluten-Free Watchdog shows that gluten cross contact in shared fryers is problematic for individuals with gluten-related disorders.

“Gluten-free foods cooked in shared fryers with wheat: A pilot study assessing gluten cross contact.”

Tags: Temperature, GFWD French Fry Study, Gluten Destruction, Heat, Destruction of Gluten By Heat

By now, you’ve probably heard the news about the Catholic Church invalidating the use of gluten-free hosts for the sacrament of Holy Communion.

It's nothing new and it has been this way for a long time. In the Catholic Church, it is impossible to consecrate anything other than wine (or mustum) and a host made of wheat and water. No priest or bishop can change 2,000 years of tradition and faith.

According to "Celiac Disease and Eucharistic Communion" by Anne Bamberg. The Jurist, 2003, 2001 (61), pp.281-289., the debate began in the 1970s. The large celiac populations of Ireland and Great Britain began asking questions of the Church.

Note from Al: I found Anne Bamberg's article very interesting. I highly recommend it. She describes celiac disease very well and shares some interesting insights into the Catholic faith.

The use of low/no gluten hosts has been reviewed by the Vatican several times over the years.

In 1995, then Cardinal Joseph Ratzinger, Prefect of the Congregation for the Doctrine of the Faith, takes up the subject in his June 19th letter to the Conference of Bishops.

The Cardinal, again validates low-gluten hosts - invalidates the use of gluten-free hosts. He also states:

"Given the centrality of the celebration of the Eucharist in the life of the priest, candidates for the priesthood who are affected by celiac disease or suffer from alcoholism or similar conditions may not be admitted to holy orders."

A successful trip starts before you even insert the key into the ignition. Planning is an essential part of the equation - it’s even more critical on a gluten-free road trip.

I’m going to assume you’ve already had your vehicle checked over and verified its road-worthiness. No one wants a breakdown on the way Neillsville, WI to see Chatty Belle, the world’s largest talking cow.

Are you ready to start your gluten-free road trip? Let’s go!

Create an Itinerary.

Tags: Road Trip, Coolers, Travel, Dining, Snacks, Food

Hidden Danger of “Grain Free” Food Companies Don’t Want You to Know
by Jennifer Fugo of GlutenFreeSchool.com
Jennifer’s excellent article explores several facets - benefits and the hidden danger - of grain-free foods.

“Grain Free” doesn’t mean gluten-free.”

“Grain free is not (nor may ever be) a safe substitute for gluten free, nor is any sort of paleo certification labeling.“

Full Article: http://bit.ly/1mJMakK

Grain-free diets are known by several different names: Specific Carbohydrate Diet (SCD), Caveman, Ancestral, Paleolithic, Gut and Psychology Syndrome Diet (GAPS), Autoimmune Paleo Diet (AIP), Wheat Belly.

These diets tout a host of benefits that extend beyond a traditional gluten-free diet. Many members of the gluten-free community feel best when they’re grain-free as well.

By definition, grain-free should be gluten-free. “Gluten” is the generic name for the various proteins found in grains. You ditch the grains, you ditch the gluten. It’s a no-brainer! Um, not so fast Slick…

The purpose of this article is to make you aware of an important fact that is not always discussed by the proponents of grain-free diets.

Don't be lulled into a false sense of gluten-free safety by a grain-free food - even though it may be “Paleo Certified”. Sure, the food itself may be naturally gluten-free, but gluten-cross contamination could still be a threat. My concern is for those who may not know to be concerned about cross contact. The unknowing may wonder why they’re not feeling better while being grain-free due to gluten contamination.

Gluten contamination of grains, seeds, and flours in the United States: a pilot study - July 2010

Tricia Thompson, MS, RD, Ann Lee, EdD(c), RD, LD, and Thomas Grace

This study tested twenty-two single ingredient naturally gluten-free grains, seeds and flours.

“Seven of 22 samples (32%) contained mean gluten levels >/=20 ppm”

“Gluten contamination of inherently gluten-free grains, seeds, and flours not labeled gluten-free is a legitimate concern.”

Read more: http://bit.ly/1OQVXSN

Tags: Grain-Free, Gluten Cross Contamination

May Contain, Manufactured in a facility, etc
Voluntary Food Allergen Advisory Statements

Updated March 30th 2018

For an in-depth look label reading, please see:

"Gluten-Free Label Reading"
http://bit.ly/GIGECW-GF-Label-Reading

You may find a product labeled “Gluten-Free and Wheat-Free” that bears a GFCO gluten-free certification logo, but, it also has a “May contain traces of” statement that includes wheat. WHOA!

Believe it or not, this product is in compliance with current FDA Food Allergen Labeling and consumer Protection Act of 2004 (FALCPA) labeling laws.

---

“Contains” statements address the top eight food allergens found in the product as ingredients. (Mandatory)

“May Contain” statements address potential, inadvertent cross contamination due to processing/packaging. (Voluntary)

Gluten-Free labeling supersedes voluntary advisory statements.

“

Q: The ingredient list contains no gluten, but there's a statement about “Processed in the same facility as...”or “Processed on the same equipment as...” what do you do?

A: That’s a voluntary advisory statement designed for people with IgE allergies. Many companies use it as a “CYA”. No meaning for celiacs. A group of RD's determined that it would reckless of them to suggest that statement should be used to determine gluten-free status. If you have an IgE (anaphylactic reaction), you need to think about it.

A "Contains..." statement is an allergen statement and required by law. "May Contain" is not an allergen statement.”

Source: 2010 HealthNow Gluten Sensitivity & Celiac Forum DVD

I reached out to Aldi's to ask about this product. On May 15th, 2015, the Quality Control Supervisor from Subco Foods in Sheboygan, WI (the company that does the pudding) called me. I asked about the production lines for this product - did they run any gluten products on this line?

Tamela’s answer was very thorough! The pudding lines are dedicated - only pudding is done on them - nothing else - no gluten. They test raw materials for gluten coming into the plant - they test during production and they also send samples out to a private lab for finished product testing. Between pudding flavor runs (vanilla/chocolate/etc), they follow a strict teardown and cleaning process. They are very serious about food allergens.

Also the pudding lines are isolated from their jello lines. She said they do not want dairy getting into the jello lines.


So, what do we do with products like this? Call the manufacturer to ask questions. Ask about the facilities, the production lines, and their policies and procedures for allergen handling. If they do not answer the questions to your satisfaction, find another manufacturer with a similar product that does meet your needs.

.

Here's what they found…

• 14/328 (4%) labeled gluten-free products contained a level of gluten of at least 20 p.p.m. Of these products, 12/14 (86%) did not include an allergen advisory statement for wheat or gluten on product packaging.

• The 14 products that contained a level of gluten of at least 20 p.p.m. included two beverages, one spice, and 11 grain-based foods. Of the grain-based foods, 5/11 (45%) were oat products.

• 31/328 (9%) foods tested for gluten included an allergen advisory statement for wheat or gluten on product packaging. Three of these 31 (10%) products contained quantifiable gluten of at least 5 p.p.m.

SUMMARY
On the basis of this retrospective data analysis, the use of allergen advisory statements (regardless of type) on foods labeled gluten-free was not indicative that a food was out of compliance with the gluten-free label ing rule. Due to the current lack of federal regulations for allergen advisory statements, consumers with celiac disease and other gluten-related disorders should not make gluten-free purchasing decisions based solely on the presence or absence of an allergen advisory statement for wheat.

Some other notable information in this paper…

One issue that may be causing mistrust among gluten-free consumers when products contain both a gluten-free claim and a precautionary statement for wheat is the lack of required testing for foods labeled gluten-free. In the US,while foods must contain <20 p.p.m. of gluten to be labeled gluten-free, testing is not included in the FDA’s codified rule.

Increased education is needed to advise consumers that a gluten-free claim applies to gluten that may be in a product due to ingredients and cross-contact. Under the gluten-free labeling rule, a gluten-free claim on product packaging means the food must comply with all criteria of the rule,including containing <20 p.p.m. of gluten. This is true regardless of the presence or absence of an allergen advisory statement for wheat [2].

When combining the results of both studies…

4/45 (9%) products that DID include an allergen advisory statement for wheat or gluten on product packaging contained quantifiable gluten.

52/384 (14%) products that did NOT include an allergen advisory statement for wheat or gluten on product packaging contained quantifiable gluten.

The FDA should strongly consider regulating allergen advisory statements, especially in light of the Food Safety Modernization Act.

Read more: http://bit.ly/2GWIaM2

A handy one page summary of the study. Click image for full PDF

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Some other useful information found in this study…

In terms of foods labeled gluten-free, consumers are advised to trust the label regardless of allergen advisory statements for wheat or gluten. This is due to the gluten-free labeling rule applying to both gluten in ingredients and gluten that may be found in a product due to cross contact. However, when it comes to foods not labeled gluten-free but appearing to be "gluten-free" based on ingredients, there are no established guidelines for individuals with celiac disease on whether they should avoid products with allergen advisory statements for wheat or gluten.

Increased education is also required to let consumers know that FALCPA includes ingredients only and does not include allergens that may be in a product unintentionally due to cross contact. Increased education is also needed to let consumers know that a gluten-free label applies to gluten that may be in a product due to ingredients and cross contact and that regardless of the source of gluten the product must contain less than 20 p.p.m. gluten.

A handy one page summary of the study. Click image for full PDF

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To learn more about this confusing matter, please watch these excellent Q&A videos from Gluten-Free Watchdog.

Can Foods Labeled Gluten-Free
Include a Contains Statement for Wheat?

http://bit.ly/1XksHWB

Can Foods Labeled Gluten-Free
Include a May Contain Statement for Wheat?

http://bit.ly/1TzClPJ

May Contain Statements for Wheat:
Part Two aka Aldi’s Cheesecake

http://bit.ly/1T52ohT

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“‘May Contains’ on Food Labels: What You Need to Know"
By: Claire Gagné
http://bit.ly/27fg1ok

“Advisory labels or “may contains” (also called precautionary warnings) alert customers that traces of an allergenic food might unintentionally have wound up in a packaged food.

This inadvertent cross-contact can occur because of shared processing lines or baking equipment, or because workers use the same gloves while producing a number of products.

– The wording of the warning label does not give an indication as to the risk of the allergen being present.

– Because advisory labels are voluntary, there is no guarantee products without these warnings will not contain traces of allergens. If you are ever unsure about a packaged food, Allergic Living suggests calling the manufacturer to find out about its food allergy management practices. If company representatives can’t adequately answer your questions, avoid the food.”

Read More…

Updates:
3/30/18 - Updated to include "When foods contain both a gluten-free claim and an allergen advisory statement for wheat…" paper

10/20/16 - Updated to include "Allergen advisory statements for wheat: do they help US consumers with celiac disease make safe food choices?"

Tags: May Contain Statements, Voluntary Food Allergen Advisory Statements, FDA FALCPA, Label Reading, Allergen Advisory Statements

~0~

Sometimes your gluten-free loved one isn’t taken seriously, so it helps to have another person [like yourself] be an ambassador - an advocate [fancy words for a “kick-ass champion”]. Someone who will travel not ahead, nor behind, but beside them on the path to gluten-freedom.

It may be trying at times, but please understand they are not being difficult on purpose. Everyone wants to be happy and healthy, for some it requires a bit more effort.

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What is gluten?

Gluten is the generic term for the proteins found in grains. The proteins found in wheat (durum, graham, kamut, semolina, spelt, emmer, einkorn), barley, rye and commercial oats (think Quaker Oats) are not acceptable for those that gluten-free. Certified gluten-free oats are acceptable for some.

Where is gluten found?

Just about everywhere! Bread, pizza, cake, cookies, crackers, pasta, cereal, soups, sauces, beer, candy - just to name a few foods. Many processed foods contain gluten in some form or another. It's very prevalent in the Standard American Diet.

It’s even found in personal care, hair and beauty products.

How Much Gluten?

Think of gluten as a poison. How much arsenic would you like in your food?

Not only must the food be gluten-free, it must not come in contact with any gluten.

Yes, even a small crumb can cause problems!

Studies have shown that some celiacs could consume up to 10 milligrams of gluten per day. (10mg = 1/8th of a teaspoon of flour).

How much is 10mg? An average grain of rice weighs 28 mg. 1/3 of a grain is just under 10 mg.

BUT - For many, even 10 mg is too much.

No gluten is the goal.

What is Celiac Disease?

A multi-system auto-immune condition where the consumption of gluten [protein found in wheat, barley, rye] causes the body to attack [and damage] the small intestine.

Untreated, this condition can lead to: malnutrition since nutrients are not being absorbed properly, additional autoimmune diseases, increased risk of certain cancers.

Learn more: http://bit.ly/1Nhdden

What is Non-Celiac Gluten Sensitivity (NCGS)?

A condition that is still evolving in the eyes of mainstream medicine.
NCGS can present with many of the same symptoms of CD, however it does not present with same autoimmune intestinal damage. The lack of intestinal damage does not make this condition any less severe than celiac disease. Damage can occur in other body parts.

Learn more: http://bit.ly/1oMsOfA

How do we deal with the changes?

The Stages of Change: Gluten-Free Edition
by Alan Klapperich
http://bit.ly/GIGECW-Change

"Changes in lifestyle can be some of the biggest modifications we experience particularly if we have a gluten-related disorder. Transitioning to a gluten-free lifestyle turn our lives upside down. So keep calm and let's get prepared. We're going to delve into the gluten-full to gluten-free metamorphosis and give you the knowledge to make it a successful transition.

I want to give you a basic understanding of change and the knowledge to make it a successful transition."

How to Withstand Food Peer Pressure
by Karen Diaz, RD
http://huff.to/1OMFmKx

This article does not directly address gluten-free, but it does offer some valuable tips to help combat the pressures that exists.

“When you are trying to listen to your body, food peer pressure can be the last straw making you throw in the towel. Here are four important ways to withstand food peer pressure.”

How can I be a better listener?

The Art of Listening: How Open Are Your Ears?
by Susan Heitler, Ph. D.
http://bit.ly/1V1Hkhb

“Listening, which is one half of the art of conversation, is an act of connection.  Even if you can't touch or see someone, you feel connected if you hear their voice.

Listening enhances the health of your marriage and other close relationships.

Listening to yourself enables you to live with more well-being, especially if you combine listening to yourself with listening to others.

Listening to your body keeps you physically healthy.

And between a couple, listening is an act of love.”

Effective Listening Habits:

• Hungry Listening
• Hunting
• Gathering
• Clarifying
• Porous Listening

Problematic Listening Habits:

• Non-responsive Listening
• Listening Like a Goalie
• Rebounding Listening

To learn more details on these habits, and take a self-assessment listening quiz: http://bit.ly/1V1Hkhb

What is "holding space" and how do I do it?

What it Really Means to Hold Space for Someone
How to be there for the people who need you most
by Heather Plett
http://bit.ly/1WDtm6f

“What does it mean to “hold space” for someone else?

It means that we are willing to walk alongside another person in whatever journey they’re on without judging them, making them feel inadequate, trying to fix them, or trying to impact the outcome. When we hold space for other people, we open our hearts, offer unconditional support, and let go of judgement and control.

8 Tips to Help You Hold Space for Others

1. Give people permission to trust their own intuition and wisdom.
2. Give people only as much information as they can handle.
3. Don’t take their power away.
4. Keep your own ego out of it.
5. Make them feel safe enough to fail.
6. Give guidance and help with humility and thoughtfulness.
7. Create a container for complex emotions, fear, trauma, etc.
8. Allow them to make different decisions and to have different experiences than you would."

Where can I find more gluten-free information?

GIG of ECW's Gluten-Free Diet Boot Camp is a large collection of information on celiac, non-celiac gluten sensitivity, gluten-free diet basics, recipes, dining, and a whole lot more!

Learn more: http://bit.ly/GIGECW_GFBootCamp

Tags: Advocate, GF Champion

According to a Columbia University study, celiac patients reported better quality of life when they participated in face-to-face support groups compared to online support groups. Also, longer duration of face-to-face support generated a greater quality of life.

In contrast, they found lower quality of life reports when patients spent more time in online support groups.

“Coeliac disease: the association between quality of life and social support network participation”
Source: http://bit.ly/2K721uL

The gluten-zero lifestyle isn’t a walk in the park. It requires hard work, dedication, commitment, and knowledge. The emotional and physical stress of a difficult lifestyle change piled on top of years [often decades] of ill-health, takes it’s toll. Every opportunity for a positive outcome needs to utilized.

Tags: Support, Face-to-Face Support, Support Groups, Better Quality of Life

Tags: Purity Protocol Oats, Gluten-Free Oats, Mechanically Separated Oats, Optically Separated Oats, GF Harvest Oats, Gluten-Free Watchdog

• Time constraints for cooking or preparing food
• Misinformation
• Lack of knowledge or education (label reading, recognizing gluten)
• Lack of cooking skills
• Ability to manage emotions: depression, anxiety, fear
• Ability to resist temptation
• Feelings of deprivation
• Gluten-Free food availability (may be hard to find)
• Financial restrictions (GF diet can be expensive)
• Social pressures
• Peer pressures
• Travel
• Lack of symptoms
• Effectiveness of the diet (it doesn’t appear to help)

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A String of Addictive Pearls

Think of gluten as a string of pearls that must be broken down into individual pearls [known as amino acids].

Humans do not have the enzymes to completely break down gluten into individual amino acids.

Large fragments [known as peptides] of undigested gluten remain after digestion.

Some of those peptides are known as gluteomorphins.

Due to increased intestinal permeability [also known as "Leaky Gut"], the gluteomorphins pass through intestinal wall and enter the blood stream.

Gluteomorphins react with the opiate receptors in the brain, just like heroin and morphine.

This reaction creates a craving - generating the desire for more of the substance.

~oOo~
Julianne Taylor, RN offers up a great explanation on how gluten creates an autoimmune reaction. http://bit.ly/2vAO4hd or http://bit.ly/3qbRbUp


….and now, back to our regularly scheduled article…

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A 2015 study published by The Celiac Center at Beth Israel Deaconess Medical Center (BIDMC) found that 75.5% of the study participants had adequate gluten-free diet adherence.

So what about the other one-fourth (24.5%)? They may be setting themselves up for additional [often serious] medical conditions.

Some of the possible complications of cheating:

• Increased risk of heart attacks & stokes
• Increased risk of blood clots & Deep Vein Venous Thrombosis (DVT)
• Heart muscle damage
• Heart rhythm problems
• Coronary Artery Dissection
• Anemia
• Bone loss
• Cancers
• Ulcerative jejunitis
• Collagenous sprue
• Depression
• Malnutrition
• Neurological disorders
• Infertility
• Miscarriage
• Increased risk of triggering additional associated autoimmune conditions

• Eczema
• Psoriasis
• Depression
• Peripheral Neuropathy
• ADHD
• Multiple Sclerosis
• Ataxia
• Diabetes
• Amyotrophic Lateral Sclerosis (Lou Gerhig's Disease)
• and potentially much more