As a
physical therapist I have seen firsthand the impact that gluten sensitivity
and/or intolerance (be it Celiac or Non-Celiac) can have on the human
body. Gluten can negatively impact not
just the gut, but many other parts of the body including the nervous system,
joints, muscles and skin. It can be very
difficult for someone’s body to heal and repair, if they are consuming
something that is keeping them in a perpetual state of inflammation. (I will go into this in greater detail in the upcoming news letter.)
“Going
Gluten Free is too hard!” - is generally the first thing I hear
from someone who has just learned they need to go gluten free, not that removing
gluten from their diet wouldn’t be helpful. Since I went gluten free last spring
I understand.
Here are
some helpful tricks I found helpful when making the transition.
1.
Focus on what you can have.and realize there is a lot you can
have!
2.
Take 10 minutes on the
weekend to write out a quick menu for the upcoming week.
3.
Prepare extra food on the
weekend to have on hand during the week (eg. baked chicken breast, baked
potatoes and rice)
4.
Stock your pantry, swapping
out wheat bread, bagels, bread crumbs, pancake mix and pasta with gluten free
versions.
5.
Keep some extra bread,
bagels and waffles in the freezer.
6.
Keep fresh fruits and
veggies on hand. My kids love baby
carrots and apples.
7.
If you are cooking a meal,
put aside an extra serving and have it the next day for lunch.
8.
During busy weeks, make 1-2-3-
Chili:
-1 pound of ground meat browned,
-1 jar of your favorite salsa, and
-1 can of your favorite beans (2
kinds of beans if you don’t do meat).
If
you want to jazz it up, add cumin and cayenne pepper to your liking.
I
will make double batches during the school year to manage those meals on the
fly, doing corn taco’s one night with lettuce, tomato and cheese, and then the
next chili over rice or potatoes with a side salad.
9.
Use your smart phone! There are lots of great gluten free sites
that you can access as well as apps for recipes and finding a place to eat
while you are on the go.
10.
Don’t be afraid of the
kitchen…………start cooking!
Joining the support
group and subscribing to on line blogs for me were a big help. I was able to get practical
advice, restaurant tips, and information about gluten free products as well as
learning different cooking techniques from those who had already been through the process.
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