Gluten Free Eating, Cooking and Living
What is Gluten? Gluten (from Latin gluten, “glue“) is a protein composite found in foods processed from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture.
Symptoms of being sensitive to gluten or having gluten intolerance:
-Digestive issues (gas/bloating/diarrhea/constipation)
-Keratosis Pilaris (chicken skin on back of arms)
-Fatigue, brain fog or feeling tired after eating a meal that contains gluten
-Diagnosis of an autoimmune disease such as hashimoto’s thyroiditis, rheumatoid arthritis, psoriasis, scleroderma or multiple sclerosis, crohn’s
-Neurologic symptoms; dizziness, feeling off balance
-Hormone imbalances; PMS, PCOS or unexplained infertility
-Diagnosis of chronic fatigue or fibromyalgia
-Inflammation, swelling or pain in your joints such as fingers, knees, hips
-Mood issues such as anxiety, depression, mood swings and ADD
Ingredients That Always Contain Gluten:
- Wheat protein/hydrolyzed wheat protein
- Wheat starch/hydrolyzed wheat starch
- Wheat flour/bread flour/bleached flour
- Bulgur (a form of wheat)
- Malt (made from barley)
- Couscous (made from wheat)
- Farina (made from wheat)
- Pasta (made from wheat unless otherwise indicated)
- Seitan (made from wheat gluten and commonly used in vegetarian meals)
- Wheat or barley grass (will be cross contaminated)
- Wheat germ oil or extract (will be cross contaminated)
- Triticale (cross between wheat and rye)
- Hordeum vulgare (barley)
- Secale cereale (rye)
- Triticum spelta (spelt, a form of wheat)
- Triticum vulgare (wheat)
App: Find me Gluten Free- Restaurants
Dairy Free Eating, Cooking and Living
What is a Dairy product? A dairy product is food produced from the milk of mammals. Dairy products are usually high energy-yielding food products. A production plant for the processing of milk is called a dairy or a dairy factory.
Symptoms of Dairy Intolerance:
Congestion & Sinus infections
Abdominal Pain & Camping
Intestinal Bloating, Flatulence
Diarrhea or constipation
Behavior & mental health issues
-Symptoms usually occur within 30 minutes to 2 hours of ingesting food
What is Lactose Intolerance?
“Otherwise known as “milk sugar”, Lactose is the primary carbohydrate in milk products. During the digestion process, lactose is broken down into glucose
and galactose for proper absorption. This step occurs in the small intestine with the assistance of an enzyme known as Lactase. Many people have or develop a
shortage of lactase, and therefore are unable to properly digest some or all of the lactose they consume. The unabsorbed lactose passes into the colon where it
can have a party! This lactase deficiency and any resulting gastrointestinal symptoms, are what is typically referred to as lactose intolerance.” –
Milk: it does a body good right? A pediatrician told me milk is not that good, it is to take a 100 lb calf to 700 lbs in the first year of his life. Farmers with large amounts of cattle may treat their cows with antibiotics to kill potentially harmful bacteria; they also may give their cows hormones to up their production of milk. Cows can be fed GMO grain. Homogenizing ruptures the fat molecules, causing the milk to go rancid. High levels of retinol can actually weaken bones. Some claim low fat dairy products can deplete the body of Vitamin A & D. High fat can lead to high cholesterol and weight gain. There are scientific links of high consumption of milk to prostate and breast cancer.
Butter Casein & caseinates Cheese [cheese (all types), cheese flavor (artificial and natural), cheese food, cottage cheese, cream cheese, imitation cheese, vegetarian cheeses with casein]
Cream, whipped cream Lactoglobulin
Dairy product solids Milk, Milk fat, anhydrous milk fat
Galactose Nisin preparation
Half & Half Pudding
Ice cream, ice milk, sherbet Recaldent
Lactalbumin, lactalbumin phosphate Rennet, rennet casein
Lactate solids Simplesse (fat replacer)
Lactyc yeast Whey
Lactitol monohydrate Yogurt /yogurt powder
Sour cream/solids or imitation
May Contain Milk:
Natural flavoring High protein flour
Flavoring “Non-dairy” products may contain casein Caramel flavoring Soy cheese
Lactic acid (usually not a problem) Rice cheese
Lactic acid starter culture
Great Local Resources – Gluten Free & Dairy Free:
Bob’s Red Mill Green Grocer
Market of Choice New Seasons
Fred Meyer Whole Foods
Tips on shopping gluten-free & dairy-free:
Shop the perimeter of the store, produce/meats/whole foods.
Plan meals ahead & have a grocery list & read labels-common “gluten & dairy additives”
Where is Gluten & Dairy?
-packaged foods, treats, hair products, body products, cosmetics, restaurants.
How to test for gluten & dairy intolerance?
Work with a Health Coach like us!
Elimination Diet: Pull out all processed foods, wheat, cereals, breads, packaged snacks, dairy products etc. for a specific length of time. Food journal and pay attention when you reintroduce it back into your diet one item at a time.
If you are interested in getting an actual diagnosis we recommend you see your Dr. and get a blood or stool test taken.
Pam Mills, CHC-Change For The Health Of It (503)-706-0942
Specializes in Auto immune diseases, food intolerances & emotional needs.