Download Gluten Free Handout_TNG

Team Nutrition Genius www.teamnutritiongenius.com Guten Free Made Easy
1) What is gluten and where is it found? Gluten = a protein found naturally in certain grains Look at food labels for key terms: gluten, wheat, rye, barley, malt and oats* (some are gluten free) Gluten containing Foods/Drinks Gluten free grains (but not necessarily recommended) grains with Gluten Wheat/wheat germ/ Wheat based flours Barley Rye Bulgar Couscous Durum Farina Faro Gluten Graham Oats/oat bran** Orzo Semolina Spelt Alcohol: beer, malt beverages & grain alcohols Breads Fried foods Pasta Bagels Cakes Cereals Cookies Crackers Pizza Broth (store-­‐bought) Candy Croutons Processed meats Sauces/gravies/marinades Seasonings/Spices Soy sauce Thickeners Vegetarian meat substitutes (*Communion wafers) Arrowroot Amaranth Buckwheat Corn Flax Millet Montina Nut/legume/seed flours Oats** Quinoa Rice/wild rice Rice bran Potato starch/flour Sago Sorghum Soy Tapioca/cassava Teff Yucca Non-­‐Food with Gluten Chewing Gum Cleaning Products Conditioner Drugs/Meds Lotions/Creams Make-­‐Up Mouthwash Pet Food Play Dough Shampoo Soap Stamps/Envelopes/Stickers Sunscreen Toothpaste Vitamins/Minerals 2) Signs/Symptoms Gluten Intolerance & Beyond Abdominal Bloating/Gas Fatigue/ change in energy level Foggy Brain/Trouble Concentrating GERD/Heartburn GI disturbances: constipation, diarrhea, etc. Inflammation/swelling Joint Pain Mental health changes: anxiety, depression, etc. Migraine headaches Moodiness/irritability Mouth ulcers Neurological changes: off-­‐balance, dizzy, Skin conditions and/or rashes including Keratosis Pilaris, etc. …And more
3) Enjoy Dining Out. -­‐
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Go online and search for gluten-­‐free friendly restaurants (Favorite App: Find Me Gluten Free) Call ahead and make sure the restaurant will be able to honor your gluten free diet Ask your server about gluten free menu and make sure to ask about clean cooking equipment Gluten-Free
Sassy & Pearl Style
Fruit (local, organic, in season) Nuts and Seeds Apple, Banana, Berries, Melons, etc. (pick what’s in season) Almonds, Brazil Nuts, Macadamia Nuts, Pecans, Walnuts, etc. Vegetables (local, organic, in season) Pumpkin/Sunflower Seeds, etc. Raw, fresh, cooked, etc. Trail Mix (Homemade) Grains/Starches/Legumes Beverages Steel cut oats (check label for gluten free) Seltzer/Spring Water Hummus (no vegetable oils) Organic coffee, tea, herbal tea Properly prepared grains/legumes (soaked/sprouted) that Coconut water, unflavored do not contain wheat/barley/rye Coconut milk (full-­‐fat), unsweetened Dairy (full fat, organic, no hormones added, raw as able) Fats Cheese (cow, goat, etc.) Avocados Kefir Bacon fat (pasture-­‐raised) Milk Butter/Ghee Yogurt (full-­‐fat) Coconut, full fat (oil, milk, flakes, whole etc.) Extra Virgin Olive Oil Meats (nitrate-­‐free, organic and 100% grass-­‐fed, hormone Lard and antibiotic-­‐free) Tallow Beef, Bison, Pork, Wild Game, etc. Bacon (pastured raised, u ncured) Gluten Free Alcohol (sparingly) Jerky (no soy sauce) Beer-­‐gluten-­‐free only Deli M eat Brandy Cognac Fish (wild caught, sustainable) Hard Cider Fresh: h alibut, salmon, tilapia, tuna, etc. Potato Vodka Shellfish Rum Canned: Salmon, Sardines, Tuna, etc. Tequila Sushi/Sashimi Wine (red, white, etc.) Salmon Jerky Poultry (no antibiotics/hormones added) Chicken/Turkey Chicken/turkey sausage Eggs (organic, cage and hormone-­‐free, added omega 3) Team Nutrition Genius www.teamnutritiongenius.com