May is national celiac disease awareness month in the United States. If you’ve recently been diagnosed with celiac disease or gluten intolerance, we’re here to help make your transition to a delicious and enjoyable gluten-free life seamless. Remember to be patient with yourself. Give yourself time to digest your new diet and the learning curve. Take note of your progress and how amazing you feel each day. You’ll soon discover that the gluten-free ride has improved your life and is worth every second!

1. Consider joining a local support group.

There are several non-profit organizations that can provide you with direction, guidance and support. In Canada, you can turn to the Canadian Celiac Association (CCA). Founded in 1972, the CCA is a volunteer-based, charitable organization that serves people with celiac disease and dermatitis herpetiformis through 28 chapters and 30 satellite groups across the country.

 A CCA membership will provide you with:

• A New Member’s Kit with material about celiac disease and coping with the gluten-free diet
• A Pocket Dictionary listing: Acceptability of Food Ingredients for the Gluten-Free Diet
• A subscription to the CCA’s national newsletter
• Membership to the chapter closest to where you live
• Although not posted on their website, the CCA also provides new members a copy of the book “Celiac Disease for Dummies.”

For more information about the Canadian Celiac Association, you can visit: www.Celiac.ca

Also founded in the 70′s, the US Celiac Sprue Association (CSA) operates similarly to the CCA. Both associations are leaders in their respective countries in terms of the work they do. They can each help you stay in the know about celiac disease and gluten-free living and provide opportunities for you to meet others who are going through what you are.

 A CSA membership will provide you with:

• A quarterly CSA newsletter
• Updates on research, legislative concerns, gluten-free product news and labeling
• Educational opportunities and local chapter meetings
• Membership discounts
• Accessibility to the members-only section of the CSA website for savings

For more information about the Celiac Sprue Association, you can visit: www.CSACeliacs.info

2. Learn about gluten-free foods that are safe and which ingredients you’ll want to avoid.

You can obtain useful lists of ingredients that are safe and unsafe from the non-profit organizations indicated above. A pocket dictionary is very handy to refer to. Become aware of any hidden sources of gluten that may be used as fillers in processed foods such as soups, dressings and sauces. Malt, which is mainly derived from barley, is also added to numerous foods to add moisture and flavor. Try sticking to whole foods such as eggs, meat and fish, rather than those that are processed and packaged, and lots of fresh fruit and vegetables.

3. Learn how to prevent cross contamination at home and when dining out.

Play detective in your own home and think ‘crumbs.’ According to the Canadian Celiac Association, “Anywhere you see crumbs is a potential place for cross-contamination.” For example, counter tops, cutting boards, microwaves, toaster ovens and margarine containers and containers with other spreads can be major culprits. Get your own toaster and cutting board. This will help with crumby situations! You should also boil, bake, fry and cook separately. When dining out, do not be shy; ask lots of questions and find out if and how your food is being prepared separately from foods that contain gluten. Flour is airborne, so you need to keep that in mind. Dining cards are also very helpful, and you can conveniently show them to your server and chef.

4. Experiment with new recipes.

There are so many wonderful, healthy recipes available online, thanks to gluten-free food bloggers, chefs and cookbook authors that take the time to share their wisdom and talents. Take the time to try out new recipes that look appealing, and have fun with it!

5. Learn about baking and cooking substitutions.

When baking gluten-free, we recommend replacing all-purpose flour with more than one type of gluten-free flour alone. Try a gluten-free flour, starch flour, and gum combination! A few additional quick tips:

• Flour blends that are high in starch produce better quality baked goods.
• Flour blends that include bean flours produce baked goods that are moist and less crumbly than other gluten-free flour combinations.
• It’s easy to over-bake or under-cook gluten free foods so always keep a close eye on your oven!
• If your gluten-free flour falls apart when you roll it out for cookies or other baked goods, simply pinch it back together.

—

Lisa Cantkier has been living gluten-free since her diagnosis of celiac disease as a toddler. As a health and wellness writer with a special interest in holistic nutrition, she enjoys researching and educating others about celiac disease and gluten-free living. Lisa is the founder of GlutenFreeFind.com and a co-founder of GlutenFreeSmartStore.com.

If you are gluten free and considering where to go to college, we may be able to help! This list will give you information about the top gluten-free accommodating campuses across the country.  From the east coast to west coast, from small schools to large schools, this list will hopefully provide everyone with some helpful information regarding the gluten-free college dining experience throughout the US.

#1 - University of Notre Dame

Location: Notre Dame, Indiana

Size: 12,000 Students

Gluten free dining at Notre Dame is a piece of cake (gluten free cake of course!). Students have their own private dining area located within the main dining center where you can find everything you would ever need to eat gluten free. To gain access to this center, students first meet with the school’s registered dietitian to go over their personal needs and see what ND can do to accommodate them. Once they have access, their options are unlimited. Gluten free items are also available at all dining locations, convenience stores, and on-campus restaurants. In order to keep the students safe, all dining members are trained and understand the severity of food allergies. As a result everything is carefully labeled on recipes, ingredient containers, menus, and online databases.

#2 – Georgetown University

 Location: Washington, DC

Size: 16,000 Students

Fortunately for gluten free students, allergy safe eating is a high priority on Georgetown’s campus. Students have access to a gluten free designated station where they can find similar gluten free staples. Everything is labeled with a unique gluten free logo to ensure safety and to avoid cross contamination. Dining hall staff is trained repeatedly throughout each semester to understand dietary restrictions and how they can best accommodate each different food sensitivity. The registered dietitian on campus also works hand-in-hand with the Gluten-Free Foodies student organization to make sure students’ needs are being reached and ideas are being shared.

#3        Iowa State University

Location: Ames, Iowa

Size: 30,000 Students

Gluten free dining is available at all campus locations at Iowa State University in order to ensure that all students are receiving a proper diet. Dining staff is trained specifically to each dietary need and managers keep a close tab on all operations. Students have access to a designated area with its own refrigerator, freezer, dry storage, cooking utensils and small appliances. Besides the full service area, students are also able to request individually made meals or sign up for a gluten free meal schedule. ISU continues to work on creating an area for students with restricted diets to feel as unrestricted as possible when it comes to making dining choices.

#4        University of Arizona

Location: Tucson, Arizona

Size: 30,000 Students

Within the last several years, University of Arizona has continued to expand and improve their options for gluten free students on campus. When a student orders a gluten free meal, several steps are taken in order to ensure safety, including special colored gloves. The dining member serving the student will stay with them until their meal is completed to make sure no cross-contamination occurs. For the first time ever this year, an allergen fair was hosted on campus to help connect students with their campus dining staff members. Also, the UA Gluten Free Club is a very active student group both on campus and in the greater community.

 #5        Emory University

Location: Atlanta, Georgia

Size: 14,000 Students

Emory’s dining staff truly enables gluten free students to feel comfortable at their home away from home. The staff stays in regular communication with all students with dietary restrictions and they are always looking for feedback on ways to improve their already great program. The gluten free station in the main dining hall is very inclusive, and includes hot meals, gluten free staples, and desserts. The staff has worked tirelessly to create as many naturally gluten free options as possible in the main dining area. For example, they ensure that everything on the salad bar and all salad dressing are gluten free. Also, the staff has been trained through the National Foundation for Celiac Awareness’s GREAT Kitchens Program.

 #6        University of Connecticut

Location: Storrs, Connecticut

Size: 30,000 Students

Thanks to dedicated staff members, gluten free students at University of Connecticut can have peace of mind during their on-campus dining experiences. There is always at least one gluten free meal option on the menu each day and students always have access to a gluten free designated area with several additional options. Menu items, ingredients, and food products are clearly labeled once they are brought in from off-campus areas to eliminate cross contamination issues.

 #7        Ithaca College

Location: Ithaca, New York

Size: 7,000 Students

Gluten free meals are available within all dining halls on campus at Ithaca College, as well as at all campus-wide events. Within the main dining hall, students can access a gluten free pantry which contains several products and meals as well as small kitchen appliances and cooking utensils. Special labeling is used on all products to ensure safety and to give students the feeling of security. There is also a Food Allergy Awareness Club on campus to support all students with dietary restrictions.

 #8        Carleton College

Location: Northfield, Minnesota

Size: 2,000 Students

At Carleton College, the dining staff believes that a food allergy/intolerance should not be a burden, but a teachable moment for students and staff. Staff members truly value students’ input and regularly meet with them to help learn how to accommodate their needs. All gluten free students who dine on campus have the same options as non-GF students and are offered one naturally gluten free entrée at every meal along with dessert.  Staff is trained yearly to learn how to properly handle the food provided at the dedicated gluten free station in each dining hall.

#9        University of New Hampshire

Location: Durham, New Hampshire

Size: 15,000 Students

University of New Hampshire has created an environment that makes gluten free dining easy. Students can access gluten free products at all dining locations on campus where a large variety of products can be found. In order for students to ensure a meal is available to them on time so students can leisurely eat with their peers, they are asked to call in to the gluten free phone service or fill out an online request form. Students are simply asked when they plan on arriving and which gluten free menu option they prefer.

  #10      Clark University

Location: Worcester, Massachusetts

Size: 3,500 Students

Looking for a truly “home cooked” meal? Students at Clark University will be excited to know that every meal served in their campus dining hall is made from scratch and most recipes are modified to be gluten free. There is also a separate “My Zone” area for students to access gluten free pasta and pizza, as well as cooking utensils and small appliances.  Students can find several resources within the dining center for addition dining options off campus and shopping in town. The staff at Clark University has a training session every morning when new meals are on the menu to help practice safe allergy food handling.  Being gluten free is considered a social issue at Clark and not just an allergy – if some students cannot eat it and there is no gluten free alternative for substitution, then that meal is not offered to any student.

* Note, this ranking is in no way connected to the sales of Udi’s Gluten Free products. Extensive research, including website reviews, student testimonials, and calls with dining staff employees, was conducted to create this list.

We want to commend these ten schools on their hard work and dedication for creating a unique environment which gluten free students can safely and successfully live and dine on campus!  Want to see your college on this list? We suggest starting your own gluten free awareness campaign on campus to gain better accommodation in the dining halls and overall recognition on campus!

How does your campus accommodate gluten free students?

 You have a gluten-free kitchen at home…but do your favorite restaurants?

Luckily, with the demand for gluten-free options on the rise, restaurants are offering more and more gluten-free-friendly dishes on their menus!   Dining out today is much easier than it was five years ago. You may be pleasantly surprised by how many asterisks or “GF” notations you can now find on menus throughout the country. Servers are more aware of gluten sensitivities and many chefs will follow the necessary procedures to avoid cross-contamination.  Here are a few guidelines to follow when visiting your favorite restaurant to see if they’ve adopted to the new gluten free world and help ensure your meal will indeed be gluten free.

First of all, there are various resources that can help you find gluten-free/allergy friendly restaurants. Try some of these apps to find the gluten free friendly businesses in your area:

• Find Me Gluten Free (Udi’s employee favorite)
• Gluten Freed
• Gluten Free Restaurant Cards
• Gluten Free Fast Food
• iEatOut Gluten Free & Allergen Free
• Gluten Free Registry
  
• You can also use Urban Spoon, Foursquare, or Yelp and simply search for “gluten free”

Second, your server is a great resource to inform you about the restaurant’s allergy-friendly menu options and kitchen practices.  Here are a few important questions you will want to ask him or her:

1. I am gluten-free, can you accommodate me?  Not only is this polite, it will also give you a feel for how much your server knows about gluten-free.  If they point you to the salad options (which, you notice, have croutons and thick dressings), it may be time to ask a few more questions!  If they hand you a dedicated gluten-free menu or “Celiac” menu- you are all set!
2. Does your kitchen have a station dedicated to gluten-free preparation?   This question is quite revealing- if the answer is “Yes”, chances are, the chef is not only familiar with gluten-free foods, but is actively avoiding cross-contamination.  Look for an explanation here; most servers will proudly outline the precautions the restaurant takes.  Your server may have to check with the chef, which shows their desire to accommodate you.  If your server seems hesitant with an answer you may want to dig a little deeper.
3. Are you familiar with cross- contamination?   Look for solid answers here. A good server will explain how the chef avoids cross-contamination and the kitchen procedures they abide by.

Although your server should be your main source of information, there are also key words it dish descriptions that often contain gluten and should warrant a red flag:

• Fried
• Battered
• Creamy
• Encrusted
• Dusted

Marinades, gravy, sauces and dressings also pose potential “gluten traps”.  Some restaurants will have separate fryers and certified GF ingredients, sauces, and toppings; just make certain of this before ordering.

Lastly, and most importantly, make sure you feel comfortable eating at the restaurant. Your gut may tell you something long before you consume your meal.  Remember, restaurants are in business to serve and accommodate as much as they possibly can. More often than not, they’ll be more than happy to ensure that your meal safe, delicious, and enjoyable!

Happy Dining!

By Susannah Faulkner, Strategic Sales Manager

Have you ever considered the fact that having a food allergy means that you can be affected by some key pieces of legislation? When I was first diagnosed with Celiac disease in 2006, I had no idea that politicians had the power to make my life easier. So, since we are in the political spirit today, I am tapping into the

politician within me and I’m bringing you a cheat sheet on gluten related legislation that you should be aware of.

The Gluten in Medication Identification Act (H.R.4972)

Introduced on April 27^th, 2012, by Representative Tim Ryan from Ohio.

This bill would require the Food and Drug Administration (FDA) to identify and label any starch-containing ingredients in medication. It is often difficult to get gluten related information on prescription medications and this bill has the power to make a very positive impact on lives. The bill currently has 26 Democratic co-sponsors, and is sitting in the House Committee on Energy and Commerce. Consider contacting your local representatives to encourage them to take action on the bill!

Recognizing May as National Celiac Awareness Month (H.RES.246)

Introduced on May 4^th, 2011, by Democratic Representative Nita Lowey of New York.

Unfortunately this is another bill that has stalled and is currently pending in the House Committee on Energy and Commerce. As stated in the bill, the resolution would express “support for: (1) the goals and ideals of National Celiac Awareness Month, and (2) working toward an eventual cure for celiac disease through increased research and treatment.” It would also “recognize: (1) that awareness of celiac disease will have a significant positive impact on the quality of life of people with that disease, and (2) the importance of improving diagnosis rates through increased education about the disease.” This bill currently only has 9 Democratic co-sponsors, so it’s imperative we encourage our local representative to put it back on the table!

FDA Ruling on Gluten-Free Labeling of Foods.

Lastly, and one of the most important political involvement for those with a gluten intolerance, is the upcoming FDA ruling on Gluten-Free Labeling of Foods. This ruling by the FDA is four years overdue and we are still waiting for a conclusion. The Food Labeling and Consumer Protection Act was signed into law by former President George W. Bush in 2004 and stated that the FDA and Department of Health and Human Services must create standards for gluten free within the next four years.

Currently the Food Labeling and Consumer Protection Act covers only the top eight allergens (and requires labeling of these allergens) but gluten is not included. Thus, food companies are not mandated to label for gluten and there are no actual standards for what is gluten free.

The FDA has committed to ruling on the gluten free standards in the first quarter of 2013. This would require any food company wishing to label their product as gluten free to be tested to under 20 ppm for gluten content, just like the procedure for the European Union. This would be a huge win for celiac awareness, and we urge you to stay up to date on the ruling!

We hope that this quick guide encourages you to take action on issues that are very close those of us living with celiac disease, food allergies, and/or other dietary restrictions.

Are there any other gluten related issues you’d like to see members of Congress act on?

Sources:

American Celiac Disease Alliance

US Department of Health and Human Services

US Food and Drug Administration

It’s estimated that Celiac Disease affects over 3 million people in the United States alone. Unfortunately 85% of those people are undiagnosed or even misdiagnosed with other medical conditions. Thankfully October is Celiac Awareness Month and we want to take this opportunity to spread the word about Celiac symptoms, treatments, and share some helpful resources and ways to advocate for this disease.

What are the symptoms?

One of the reasons that Celiac Disease can be so difficult to diagnose is the fact that there are more than 300 symptoms that often mimic those of other diseases; including IBS, Crohn’s, intestinal infections, lactose intolerance, and depression. If you’re experiencing any of the following symptoms (especially over time) you may want to ask your doctor for a celiac blood test:

• Bloating
• Fatigue
• Skin rashes
• Headaches
• Joint Pain
• Diarrhea
• Or any additional symptoms listed here
• Certain other risk factors, such as having a family member with Celiac Disease, also warrant a test.

What are your treatment options?

The only treatment for celiac disease is a gluten-free diet. Even consuming small amounts of gluten can bring back your symptoms and damage the intestine. Luckily today there are numerous gluten free items available in your local grocery store and following a gluten-free diet does not have to be so daunting. We have also compiled a long list of delicious gluten free recipes that can help you get started. In addition, we recommend that you join gluten free communities for support, information, and helpful gluten-free living tips.

How can we spread Celiac Awareness?

It’s vital that we build awareness of celiac disease and gluten-sensitivities in order to educate the community and help diagnose those 85% who are unable to identify their symptoms. Here are a few simple ways that you can help spread awareness:

• Talk to everyone you know! Re-post and re-tweet Celiac facts on social media and share your experience of living gluten-free with friends and family.
• Join your local Celiac Organization.
• Donate gluten free food to local food pantries
• Participate in Celiac Survey and Study opportunities
• Talk to grocery stores in your area about stocking more gluten free items
• Call local restaurants about adding gluten free options to their menu.
• Contact the Food and Drug Administration in support of the proposed 20ppm gluten-free food labeling rule.

Looking for additional resources?

We understand that it can be quite overwhelming when you’re newly diagnosed with Celiac Disease or have recently entered the gluten-free world for other reasons. Here are a few resources that may help answer any additional questions you may have.

• National Foundation for Celiac Awareness
• Celiac.com
• Mayo Clinic – Celiac Disease
• Udi’s Gluten Free Community
• Celiac Sprue Association
• Celiac Disease Foundation
• The University of Chicago Celiac Disease Center

Want to know how you can get involved with Udi’s outreach? Apply to become an Udi’s Ambassador!

To become an Udi’s Community Ambassador, e-mail klampkin@udisglutenfree.com for an application.

To become an Udi’s College Ambassador, e-mail a resume to collegeambassadors@udisglutenfree.com.

There’s nothing we take more seriously than caring for our family’s health. Unfortunately food allergies can certainly make that task even more challenging.

If you or a family member are gluten free or have any other type of food sensitivity, you know how hard sharing the kitchen can be. While some families decide to completely eliminate all allergens from their home, this option may not be viable for others, especially larger families.

You might not think twice about the counter you use to prepare your food or the plate you put your food on, but for people with celiac disease, these common places can be a virtual mine field for cross-contamination.

If you find yourself still cooking with common allergens, or simply preparing household favorites that the rest of the family can’t do without, here are some tips to avoid contaminating your safe food:

• Hands – Teach all members of your household to wash their hands before touching any non-allergenic foods – even if they are touching it in order to serve themselves.

• Utensils – Make sure utensils and dishes have been thoroughly cleaned when preparing multiple meals. Depending on the severity of the allergy, you may want to invest in separate sets of utensils and dishes for gluten-free food preparation. Although it is unlikely, there is a possibility allergens can remain on dishes even after washing. Our hands and eating utensils can easily carry allergens and contaminate food, so keeping them clean is a staple in avoiding cross-contamination.

• Surfaces – Don’t prepare gluten-free foods on the same surface used to prepare foods with gluten unless the surface has been thoroughly cleaned. Separate your prep areas as far as possible so that allergens can’t easily travel between ingredients – think across the kitchen rather than side-by-side.

• Meals – If you are preparing both allergenic and non-allergenic food for the same meal, prepare the non-allergenic meal first, before you even open the other ingredients.

• Appliances – Don’t use the same toaster for gluten-free bread and regular bread. If your home isn’t entirely gluten-free and you can only have one toaster, try to make it a toaster oven and get extra trays from the manufacturer for toasting gluten-free bread. Also, when baking in the oven, use the top rack so there’s no risk of gluten “dripping” onto food below.

• Crumbs – Be diligent about crumbs! Watch out for crumbs on counters and in shared spreadable condiments. Even a few crumbs from food containing gluten can contaminate your gluten-free food.

“For people with celiac disease,” says Rachel Begun, M.S., R.D., and spokesperson for the Academy of Nutrition and Dietetics, “even just a microscopic amount of gluten can cause a reaction and damage to the intestines, such as a single bread crumb on a plate or speck of wheat flour on manufacturing equipment.”

These tips are simply a few recommendations for reducing the risk of cross-contamination when cooking at home. However, only you know your family’s needs best and you should always take any other precautions you deem necessary to keep your kitchen, and your next meal, safe.

What are some of the precautions you take in your own home? Do you have any tips or new and innovative ways of avoiding cross-contamination? Share your ideas and suggestions in the comments below.

Sources:

Kids With Food Allergies Foundation

About.com – Celiac Disease & Gluten Sensitivity

Eat Right Organization

It’s no question that autumn is absolutely my favorite season! The changing leaves, the chill in the air, and the countless pumpkin flavored baked goods are all great. BUT, the real reason I love autumn is because it’s finally football time! I look forward to getting together with my friends, breaking out our favorite jerseys, participating in some good-natured rivalry banter, and of course hosting a fabulous party to watch the big games.

The key point to remember when hosting a football party is to make EVERYTHING at the party gluten free. Even if you’re the only gluten free eater at the party, this will help avoid mishaps and cross-contamination. So let’s go through some great options for your football watching party that we can guarantee no one will know are gluten free!

• Consider easy, naturally gluten free appetizers. Some of my favorite options are chips with salsa and guacamole or chopped veggies with hummus. Maybe sure to always read the label before purchasing these items at the grocery store as there is the possibility of hidden gluten. Here is a very simple and gluten free guacamole recipe.

• Who doesn’t love pizza? A quick fix for your football party is to use our Udi’s Gluten Free Frozen Pizzas! We have three varieties, and they are always the hit of the party. Opting for frozen pizza will give you more time to prep other options, while still providing a crowd favorite. You can check out our three varieties as well as where to purchase them here.

• A great complement to pizza is of course wings. Since you’ll be able to save time with our frozen pizza, you can focus a little more time on prepping some delicious BBQ wings. Make sure to stock up on some of your favorite dipping sauces, and then check out this recipe to complete the dish.

• If you feel like going the extra mile (or yards in this case), then make sure to add a decadent gluten free dessert to the menu. Luckily, there are so many great gluten free baking mixes out there (two of my favorites are Betty Crocker and Gluten Free Pantry), that it is very easy to convert a gluten filled dessert recipe to a gluten free one. Check out this football cupcake recipe for a very fun option to end the game with. One important note – make sure to read the label on the icing before purchasing, as some store brought brands do contain small amounts of gluten.

Entertaining for a football party should be anything but stressful – this is a fun time to celebrate and enjoy each other’s company. We hope you have a great time this football season, and that your team wins big!

What are some of your favorite recipes to make during Sunday and Monday night football?

Our health is our greatest asset and implementing a better diet and lifestyle can have enormous benefits! According to the Cleveland Clinic, food can greatly affect how you feel; certain foods actually help manufacture the neurotransmitters in your brain. These neurotransmitters help “jog your memory, improve performance, increase pain tolerance, improve sleep and boost your mood.” Sounds pretty good to us!

Although “getting healthy” can seem like a daunting process, a sacrifice to our taste buds, a challenge on our bank accounts, and a threat to a lifestyle we’re used to – it really doesn’t have to be an intimidating or complicated change!

Here are 10 simple and healthy switches you can make to your daily routine to take the first step on your road to a new, more invigorating and rewarding lifestyle!

1. Look for healthier varieties of meat.

Instead of the breaded and fried varieties, look for skinless lean chicken or turkey breasts. Swap bison burgers for your traditional beef hamburgers during your next BBQ (they contain less fat and more protein)! Or try a vegetarian friendly option: a bean burger! They typically have fewer calories than meat varieties.

2. Cook with olive oil or coconut oil.

Switching your oils can provide healthier fats than regular butter. Olive oil is rich in monounsaturated fats, which are known as anti-inflammatory agents. Although coconut oil contains high amounts of saturated fat, it is a medium chain triglyceride, which contributes to enhanced metabolism. Plus, the coconut oil can add a new flavor to the food you are preparing!

3. Put a little lemon in your drink!

Besides adding a little flavor and variety to your water, lemons are known for numerous health benefits. Not only do lemons have strong antibacterial and immune-boosting powers, they’re also a digestive aid and liver cleanser, which helps with weight loss! Turns out this sour little yellow fruit is pretty sweet after all!

4. Swap out your regular white bread for a loaf of Udi’s gluten-free bread.

Think Gluten-Free are a fad? The truth is that Celiac Disease and Gluten Intolerance are a lot more common than you think! And unfortunately they often go undiagnosed! With an abundance of symptoms (including abdominal cramping, bloating, intestinal discomfort, tingling in hands or feet, mouth ulcers, depression, bone or joint pain, and fatigue) it can often be hard to pinpoint the cause. So give gluten-free a shot, see how you feel!

5. Change up your snacking habits!

This can be a delightful and easy change- as fibrous fruits and veggies tend to be more filling than a greasy and salty bag of chips! Swap one snack out a week, and increase as you go! Since fruits and vegetables are anti-inflammatory, and full of vitamins and minerals the body craves, we suggest trying an apple, grapefruit, cup of mixed berries, an orange, or a veggie mix of carrots, celery and cucumbers! Soon you probably won’t even want those chips back!

6. Try a breakfast sandwich

Instead of the regular bowl of cereal in the morning, swap it out for a breakfast sandwich, which will provide a great source of protein to start your day. Piling eggs and veggies on a toasted piece of Udi’s gluten free bread is a great option. Or try our Open Faced Salmon Breakfast Sandwich!

7. Switch up your salad dressing

When you’re looking for a yummy salad, skip the creamy dressings and go for a lighter option like a balsamic vinegar and oil or homemade variety made with lemon juice instead! If you’re enjoying a taco style salad, plain salsa is a great low calorie way to add some extra flavor!

8. Say ‘NO’ to soda!

We all know “soda is bad for you.” So instead of opening a can, try some flavored water instead. If you crave the carbonation, try a sparkling mineral water variety and sweeten it with your favorite juice, such as lemon, lime, or pink grapefruit!

9. Ditch the salt shaker.

If you glance at the nutrition label on your next meal or snack, you may be surprised by just how much salt is in your food already! The USDA recommends that sodium intake for one day should not exceed 2,300mg. So think before you shake! If you must use salt, opt for a more pure variety such as Himalayan salt or sea salt, as these varieties are less processed.

10. Reconsider supplements

Getting your vitamins from whole food sources, such as fruits and veggies, provides your body with a more complete nutrient profile! Also, since the vitamin balance happens in nature you don’t have to worry so much about overdosing on a certain vitamin. So tomorrow morning switch your chewable tablet for a Mean Green Juice, a refreshing smoothie, or how about a Berry Protein Shake?

References:

1. Cleveland clinic: Food and Mood: January 2010
2. University of Minnesota. Taking Charge of Your Health, Why is Fitness Important?
3. American Institute for Cancer Research
4. University of California Berkeley Wellness Letter
5. Nutrition Review
6. Celiac Disease Foundation
7. Alkaline vs. Acid Food list
8. Antioxidants in Fruits and Vegetables
9. Himalayan Salt
10. Mayo Clinic on Vitamin Supplements vs. Whole Foods

It’s all about simple switches. Simple switches, simple switches. That’s the mantra I keep telling myself whenever I want to make a major, or even a little, change in my life. For many of us big adjustments can be daunting and downright terrifying. But if you take it in little bites, instead of one big mouthful, change can be a pretty easy concept.

Take, for example, the moment you found out you needed to go gluten free. For some, it may have been a medical diagnosis and for others this may have come through trial and error on your path to better health. Either way, knowing that you will be going through a major diet overhaul is a lot to digest! When I decided that for my health, gluten free would be what my body needed, I immediately panicked. Who wants to think about giving up pizza night, morning bagels, and Sunday French toast? I found myself mourning food I hadn’t even given up yet! Fast-forward a couple days of making simple switches (Udi’s White Sandwich Bread for my French toast, chocolate dipped strawberries instead of chocolate cake, and almonds instead of tortilla chips for my mid-afternoon snack) and going gluten free became fairly painless.

So now, why not try another simple switch and go meatless during the week? We’ve all heard the statistics on the health benefits (check out this great article for more info: http://www.livestrong.com/article/209529-health-benefits-of-a-vegetarian-diet/), but did you know it can be downright tasty? Below are some amazing gluten free and meatless recipes we challenge you to try this week. Remember, it’s all about simple switches!

Baked Breakfast: Quinoa Oatmeal

This is the perfect fix for on-the-go mornings. Just make ahead and you’ve got a healthy, super delicious breakfast ready for the entire week. All you have to do is heat and serve. Especially as the weather cools off a bit, this warm, homemade breakfast is on the top of my list to try. Check out this and other recipes from TheSensitivePantry.com at: http://bit.ly/oGFp1A.

Roasted Portobellos with Roasted Peppers and Blue Cheese

This clean, scrumptious entrée is great for entertaining (Meat-Free Monday Dinner Party anyone?), or for any night of the week when you are looking for something tasty and fairly quick. Just make sure to double check the blue cheese you are using and make sure it is not packaged with any gluten containing ingredients. This recipe is from WheatFreeMeatFree.com: http://bit.ly/P5yew1.

Apple Nachos

Yes you heard right… apple nachos! While not the most appealing sounding name at first, I was completely and totally convinced when I saw this picture. Who can say no to crisp fall apples with chocolate and coconut? And the fact that you just slice and throw everything together makes this an awesome idea for an afterschool snack or fall dessert. Now I know what I’m doing with all the apples I plan on picking this season. Check out this recipe from ManifestVegan.com at: http://bit.ly/zgAGde.

Comment below and tell us what kind of simple switches you plan on making this week!

When I was in college, I frequented fast food restaurants, loved pizza, and generally just ate what I felt like at the time. I’d always done that—I’d never had to watch what I ate, ever. Sure, I was nauseous all of the time, got frequent stomachaches and migraines, and had trouble focusing, but those weren’t related to what I was eating—right?

Wrong. So, so wrong. I was diagnosed with Celiac Disease my third year of college. Gone were the days when I could eat what I wanted or enjoy the grab-and-go snacks between classes. In fact, gone were the days when I could eat on campus at all. So what do you do as a college student that suddenly can’t eat college food? Well, you get depressed. Then you get mad. And then you do something.

I became an advocate for gluten free awareness, rallied formore gluten free options on campus, and started asking all of the cafés if they would carry gluten free food. I also participated in the spring and fall student festivals, finding other people who had to remove gluten from their diet or had other food allergies, and asked them how they dealt with it and if they wanted to join me in my campus wide campaign. I started a dialogue with the school administration about increasing our allergy-friendly food options and started researching the American’s with Disabilities Act and how it related to Celiac Disease. Although it wasn’t an easy overnight transition, I took what was a depressing diagnosis, and with my new-found energy and better health, turned that diagnosis into something that I was passionate about.

My parents were amazing, and gave me the encouragement I needed when I was down. They would put together wonderful care packages full of my gluten free favorites, including not only food items but also products like gluten free toothpaste and my favorite gluten free lip-gloss. My dad would call all of the restaurants near my apartment and campus, asking them if I could eat there, and then e-mail me the list; my mom sent me a new toaster and cooking utensils, and even found these great toaster bags that I could use to prevent cross-contamination in the communal dining area toasters.

Of course, I still self-sabotaged (more often than I would like to admit!), because in spite of all my efforts, it was still sometimes difficult to find food I could eat. So, I would grab a slice of pizza and relish the greasy gluteney goodness, followed by staying in bed for three days. Needless to say, it’s not wise to go that route! So how can you prevent these instances of gluten self-infliction?

Prepare. Prepare, prepare, prepare! Pack a lunch, of course, but also always pack lots of snacks. Pack at least 2 more snacks than you think you need—if you don’t end up eating them that day, then you can save them for the next day, but it’s always better to have more than less. Concentrate on the snacks that you can’t buy on campus, like gluten free crackers, pretzels, etc. Snacks like fruit and yogurt are nearly always available in college cafés and convenience stores, so don’t waste space packing them. This habit will prove be very helpful in all areas of your life, not just school—when you go out with friends, when you go to work, or when you‘reon a plane, for instance.

In addition, if you live in a dorm, it is absolutely essential to talk to your dining hall managers, chefs, school dietitian, and even your floor’s R.A. If you can do this before the new semester starts, even better! Remember that they want to help you, although sometimes they don’t know how. Help them help you! Tell them what gluten free foods you like, what you’d ideally like them to carry, and offer to help teach them how to prevent cross contamination.

The most important thing to remember about being gluten free in college is this: be your own advocate and have as much fun as possible! Find other people that are gluten free, and join up with them. Make it a fun challenge to find good gluten free food with your friends—my challenge was to find the best gluten free pizza in town, so we would all go out gluten free pizza hunting on Friday nights!

For more in-depth knowledge and guidance, Rebecca Panzer, MA, RD, LD wrote a Gluten Free Guide to College. Ms. Panzer’s research on gluten free college students led to this wonderfully informative guide full of tips and tricks for gluten-free college students!

What do you do for your gluten free student, or what were your experiences as a gluten free student? Share with us!