1. Uniting families around a healthy dinner table
The Gluten Free Life
Uniting families around a healthy dinner table

2. Kathy Babbitt President of BABBITTS, INC.
GIFT Program Helping people live gluten free
Classical Chef
Former Restaurant Owner and Manager
Gluten Free 11 Years
I am Kathy Babbitt and this is Carol Key the owner of the Funky Muffin on 280 in birmingham.

3. Living gluten free What is Gluten? Who has to avoid gluten?
Setting up your gluten free kitchen
Shopping gluten free
The gluten free social life
We will break today’s presentation into 2 sections. Carol has treats for you from the funky muffin bakery between the segments.

4. In this section we will discuss
What is gluten and who it affects

5. Understanding gluten Gluten is a protein.
It is found in grains such as wheat, (wheat germ, wheat grass, wheat germ oil) rye, barley, kamut, spelt, triticale, graham flour, bulger, farina, couscous and semolina.
Oats and oat bran may be problematic as they can be cross contaminated with wheat.
Gluten is very sticky. Remember glue made from flour and water. Remember Paper Mache?
Gluten is what makes bread rise, it makes pizza crust crispy yet soft and chewy. It gives structure to baked goods. Take it away and from cakes will not rise. It thickens, flavors, and a host of other things. It is also very sticky which is the problem in shared kitchens.

6. What does gluten do?
Gluten is what gives breads and baked goods its structure. It makes pizza crust crispy and chewy. It adds flavoring, thickening to soups and sauces and is used as an anti caking agent in some products.
Gluten is not just in breads. It is in some ketchups, mustards, pie filling, milk, sauces, and other foods. Malt vinegar, malt, graham cracker crumb crust (unless The Funky Muffin brand is used) Read labels.
Unfortunately this makes it difficult to know what to eat.
Gluten is good. It tastes good, it rises bread, it gives structure to baked goods and thickens great. Roux is made of flour and clarified butter. Gravy’s, soups and sauces have wheat flour. Some puddings and pastry cream are made with wheat flour.

7. People that have to live gluten free
Celiac Disease
Non Celiac Gluten Sensitivity
Hashimoto’s thyroiditis
This is a serious genetic autoimmune disease that damages the small intestine and interferes with the absorption of nutrients from food when gluten is ingested
Symptoms are gastrointestinal distress, chronic fatigue, osteoporosis, anemia, nutritional deficiencies and reproductive health issues.
This is clinically recognized as less sever than celiac disease. It causes possible but minimal intestinal damage that recedes with the gluten free diet.
Symptoms are similar to Celiac Disease: Abdominal pain, fatigue, headaches, tingling/ numbness and foggy brain,
One of the most common causes of hypothyroidism is the autoimmune disease Hashimoto’s Thyroiditis. This occurs when the body generates antibodies that attack and destroy the thyroid. Hashimoto’s thyroiditis is associated with other autoimmune diseases, including celiac disease.
Symptoms include Fatigue, Depression, Modest weight gain, Cold intolerance, Excessive sleepiness, Dry, coarse hair, constipation, Dry skin, Muscle cramps, Increased cholesterol levels, Decreased concentration, Vague aches and pains, Swelling of the legs

8. Non Celiac Gluten Sensitivity
But while most are at least aware of the dangers of sugar, trans-fat and other unhealthy foods, fewer than 1 in 8 people with celiac disease are aware of their condition. I would guess that an even lower proportion of people are aware they are gluten intolerant.
There are 1 in 3 Americans that are gluten intolerant, and 8 in 10 are genetically predisposed to gluten intolerance. This is difficult for a society that’s #1 source of calories is refined flour.

9. Symptoms all over the body
One reason gluten intolerance goes undetected in so many cases is that both doctors and patients mistakenly believe it only causes digestive problems. But gluten intolerance can also present with inflammation in the joints, skin, respiratory tract and brain – without any obvious gut symptoms.
Other symptoms can be migraine headaches, infertility, chronic anemia, obesity, arthritis, memory loss, psoriasis, acne, eczema, IBS, low thyroid, chronic fatigue syndrome, type 1 or type 2 diabetes, autism, irritability, fibromyalgia…
With the random symptoms it is easy to see why it can go undiagnosed. Someone sent to an endocrinologist for diabetes, the doctor is not necessarily thinking about the gut. Weight yes, but may no make the connection to gluten. The same is true if sent to a dermatologist for psoriasis.

10. Going Gluten Free Limiting bread and cookies is not enough
You must completely avoid gluten and foods containing gluten ingredients
5 ppm is sometimes too much. The FDA allows 20 ppm to be called gluten free.
The safest foods are the foods that are naturally gluten free and are prepared in ways that prevent gluten contamination.
Eating foods that are whole foods, beef, chicken, vegetables and fruit are naturally gluten free is best. The problem can be in the preparation. Battering and deep frying chicken tenders takes it from a safe food to a unsafe food unless you batter with gluten free flour blends and deep fry in gluten free fat, at home, where other foods are either not fried in that oil or fried after the gluten free food and then discarded.

11. Sharing a kitchen with gluten eaters
Can be potentially dangerous to those with celiac disease or non celiac gluten sensitivity, hashimoto's/graves disease
This section we will talk about sharing a kitchen. It is possible to share a kitchen, but everyone has to be on board and follow some strict rules to keep people safe. It is a microscopic amount of gluten that can make you sick. Sometime you will think that you have a better tolerance and a little seems okay. It may not be. Damage can be done with little symptoms that you know of.

12. Cross contamination
Cross contamination is a serious concern when living in a “blended” household.
A blended house is where one or more people in the house are not gluten free and others are.
In situations where the disease is sever, the household being gluten free is a real benefit to the one that is suffering with the illness.
!Cross contamination happens when a food that has gluten comes in contact with a gluten free food!
The biggest concern with sharing a kitchen is cross contamination. We will spend quite a bit of time here.

13. What is cross contamination?
Cross contamination occurs when harmful bacteria or allergens spread to food from other food, surfaces, hands or equipment. It can occur if equipment used for raw food preparation is then used for cooked or ready- to-eat food.
It can also happen when equipment is used when preparing a food allergen (or intolerance) and then the equipment is used to prepare food for someone that has an allergy or intolerance to that item.
It is important to note that bacteria do not have legs. They have to be transported.
Crumbs can fall however and we can leave allergen food particles behind on dishes, strainers and towels. We will talk about this more.
An example of this is that if I made peanut butter frosting in this mixer and then use the mixer to make chocolate frosting. Should the person eating the chocolate frosting have a peanut allergy, they will get sick and in some cases die and not know that the frosting was contaminated. This can also happen when we share peanut butter, mustard, ketchup, and butter.

14. How does cross contamination occur?
Cross contamination can occur very easily in a blended household.
Butter, peanut butter, jelly, mustard, ketchup, are all areas of potential contamination if shared
Story about Scott and the mustard. Butter sharing too.

15. Storage of food matters

16. Gluten free on top!
Store your gluten free foods above foods that contain gluten so that crumbs do not fall and contaminate food.
Keep shelves clean

17. Separate Foods to be safe
Gluten containing foods and the tools used to cook them should be kept separate.
This helps to reduce accidents.
For youngsters, store gluten foods above their reach and out of sight.

18. Kitchen utensils and cutting boards
Sharing anything plastic, rubber, silicone or wood is dangerous!
Choose a color for gluten free safe foods.
Keep separate sponges for dishes
Wash gluten free dishes first-gluten is sticky!
Strainers should be separate too
Silverware, glass plates, glasses and stainless can be shared if washed carefully and sterilized.

19. Sharing a Refrigerator.
Top shelves for gluten free items. This way crumbs cannot fall onto the gluten free foods
Mark any potentially “shared” items with a black X if they become contaminated. Squeeze bottles are great, as long as no one contaminates them.
Everyone on board! Just a small amount is enough to cause problems. Crumbs in the peanut butter, touching the tip of the squeeze bottle of mustard to wheat buns… all are problematic.
Have separate gluten free condiments, labeled, if necessary.
Communication is essential! Mistakes happen, learn from them.
Remember the mustard story.

20. The Sink! Yes, even the sink is a potential problem!
Keep separate sponges. Gluten is very sticky!
Keep separate scrubbies and do not store them together. Color coding works here too.
Should someone make a mistake, speak up! That way new sponges/scrubbies can be gotten so no one gets sick!
Keep separate towels for wiping dishes. Color code here too. Kitchen towels are used for many reasons; wiping hands, wiping counters, etc. Were those hands just eating a gluten hamburger bun?

21. Appliances and Equipment
Some appliances are okay to share. The stove for example.
The toaster is not safe to share.
Non porous materials like glass, metal and Pyrex are okay to share.
Plastic, vinyl and wood cannot be shared.
Non stick skillets and pans with scratches are not safe as gluten can get into the scratches and contaminate the food. These should not be used anyway.
Cutting boards should not be shared. Color coding works great. Have a specific color for gluten free cutting boards like other utensils.

22. Sharing a kitchen It can be tough It is possible
Everyone has to be part of the solution.
Communication when accidents happen is essential
It can be tough, that is true. However, if everyone is on board and communication is good, it can be possible

23. Any Questions?
Break

24. Shopping and gluten free
Learning to navigate the landmines on the grocery store shelves

25. Where to start? In this section we will discuss
Safe foods
Safe cooking
Read labels
Easy rules to follow
This will give you a great start to getting your health back!

26. Choose wisely

27. Fruits and Vegetables
Fruits and vegetables and legumes are naturally gluten free.
Fresh whole varieties are better
Preparation is the potential problem.
Avoid frying your vegetables, deep fried cauliflower is not a wise choice
Avoid gravy and sauces unless you are sure they are gluten free.
Steamed, sautéed, micro waved, or raw are healthy choices.

28. Meats
Whole muscle meats, chicken, fish and shellfish are naturally gluten free!

29. Naturally Gluten Free
Choose whole muscle meats. There are some sausages that are gluten free on the market, but watch ingredients.
Do not assume that frozen burger patties are gluten free, some have fillers that are wheat.
Buy fresh when possible, not frozen.
Choose cooking style that are healthy. A chicken tender is gluten free until it is battered.

30. Fish and Seafood
Fish and Seafood are naturally gluten free. The cooking can be the issue…

31. Whole Grains Whole grains are very important to our diets.
The USDA suggests that half of our grains are whole grains.
Corn
Quinoa
Wheat
Wild rice
Cereals, popcorn
Whole grain breads and pastas

32. Gluten Grains
Gluten is in grains like wheat, barley, rye, spelt, kamut and triticale.
The USDA requires labeling for the 8 top food allergies on the labels of foods
Eggs, milk, fish, crustacean shellfish, tree nuts, peanuts, wheat and soybeans
Gluten is not required to be listed on labeling.

33. On August 5, 2014 the FDA adopted a voluntary gluten free labeling policy.
Manufactures can label gluten free if product has less than 20 ppm of gluten.
Any food product conforming to the stand may be labeled gluten free even if it is naturally gluten free.
Manufactures do not have to label. It is voluntary.

34. Read Labels.

35. Gluten is used in may products
Read Labels
Know what names gluten goes by…
It is not always obvious
Gluten can be found in lost of different products you would not expect like twizzlers, tomato soup, mustards, soy sauce, soups and stocks!

36. Watch for… Wheat, oats, Barley, Triticale, Rye. Spelt
Also known as…wheat starch, hydrolyzed wheat protein, wheat germ, malt, flour, semolina, bulgur, durum, frumento, graham, kamut, farina, einkorn, seitan. Couscous, matzah cake flour, modified vegetable starch…

37. Questionable ingredients
Along with having to watch for wheat and wheat derivatives, rye, barley, kamut, spelt, triticale, graham flour, bulgur, farina, couscous and semolina you have to watch out for:
Artificial color, caramel color, caramel flavoring, dextrins, dextrimaltose, emulsifiers, food starch, modified food starch, hydrolyzed plant protein, hydrolyzed protein, hydrolyzed vegetable protein, hydrogenated starch hydrolysate, hydroxpropylated starch, maltose, malt, miso, MSG, Natural flavoring, Natural flavors, Natural juices, non dairy creamer, pregelatinized starch, protein hydrolysates, smoke flavoring, soy sauce, soy sauce solids, stabilizers, wheat gluten and wheat starch.
Some of these contain gluten and some do not.

38. How to know? When you see one of those ingredients on the label…
Look for “gluten free” on the label.
Call or the address on the packaging and ask if there is gluten in the item
Search the internet. Typing in the question is usually enough to get an answer.
Check a reference book for gluten free foods.
When in doubt, make another selection! Do not risk getting sick.

39. What do you do? Easy Rules Eat fresh whole foods Learn to cook!
Fresh vegetables and fruits are naturally gluten free
Poultry, fish, beef, pork and seafood are naturally safe
Avoid prepackaged foods when possible
Learn to cook!
The best way to be safe is to make
your own baked goods
Make your own casseroles, lasagna,
and other favorites!

40. Uniting Families around a healthy dinner table.
Living gluten free does not have to be overly costly, time consuming or challenging.
In conclusion
Your safest with whole fresh foods that are prepared in a safe manner. Grilled, sautéed, baked and broiled are safe; avoid deep fried unless you know it is a dedicated fryer.
Avoid prepackaged foods unless they have gluten free printed on the packaging.
Learn to cook. It can be a great family activity! Watch your own ingredients too. Gluten is hiding in places that you might not expect.

41. Questions? Thank you for coming! Kathy Babbitt

42. dining and travel gluten free
The social side of being gluten free

43. Pre planning is key
When dining out, traveling or at a dinner party, pre planning is key.
Look online for menus, especially gluten free, for where you are planning on going.
Ask for the chef or manager when dining out and let them know what your dietary restrictions are.
Menu and gluten free menus. Let them know in advance to try to avoid the server having to search for one. Print and bring with you when possible.

44. Plan your trip
Join Facebook groups such as Gluten Free On The Road when traveling and ask the group where a good place to eat in the area you are traveling to.
Ask the staff at the hotel you are staying at to recommend a good restaurant that serves gluten free food or a dedicated gluten free restaurant.
Tell the hostess that you are gluten free when making reservation. The hostess may or may not know about the cross contamination training of the rest of the staff. Should this be a concern to you, ask to speak to the manager.
Talk to the hostess when possible when going to a someone's’ home.

45. When asked to a friends for dinner or a dinner party, ask to bring something, maybe two items. You will know that you can eat them and be safe.
Talk to the hostess first if you are comfortable and let her know you are gluten free, explain what it is and ask her to let you know what is safe to eat. Most will be happy to do so, but it also means that all foods will not be gluten free.
Either eat before you go or bring a snack with you for after you leave if you cannot eat much. I usually eat first so that I am not tempted by that big beautiful Italian Cream Cake…
Be careful not to say anything about not being able to eat because of the gluten, it will make the host feel bad and you may not get another invitation… that is a discussion for private at a later date.
The social life
Being Gluten free can be difficult. With so much of our diet involving enriched flour, it is challenging for us and those hosting us or serving us in restaurants.
Challenging does not mean impossible, it does not mean that to eat out you have to be sick, it does not mean the loss of friendships or invitations out…
It is important to note that though you are gluten free, it is okay for those that are not bothered by it to eat it. You can pass on the rolls at the dinner, but please do not get upset at those that do eat them. I have seen this several times and it make the whole experience uncomfortable , My friends are nice enough to tell me how bad those beautiful, warm, fluffy rolls are. Just be careful, do not make your inability to eat gluten their problem and you are surely going to get invited to go out with them again. You will loose some friends along the way, it is true. You can live healthier with out that type of friend. This is difficult enough without people making your feel guilty, wrong or that you are just wanting to be “special”

46. Living gluten free is manageable with just 5 easy steps
Get educated. Understand your disease. Understand where gluten is and understand cross contamination.
Depending on if you have celiac, gluten intolerance or an auto immune disease like Hashimoto’s we all have different tolerances. Some get sick when food is processed in the same plant, and some do not for example. Let the server know you have to eat gluten free foods and ask for the manager.
When there is not a gluten free menu, look for whole muscle meats, vegetables, and potatoes. Stay away from fried foods even if not battered. Gluten is not killed at high temperatures and stays suspended in the middle of the oil. Avoid sauces, toppings, bread crumbs, and spices. Do not use lemon butter. Some restaurants use it for steaks, chicken and vegetables. When it is listed on the menu, ask them to hold the lemon butter. Most have gluten as a thickener.
Talk about cross contamination in the home, washing dishes, sponges, sticky gluten,

47. 2. Do not assume
Communicate your concerns to the servers, Manager and chefs. Always get the manager. When possible eat where there is a gluten free menu, but do not assume the staff is trained unless there is a third party certification on the door.
Some restaurants have special gluten free menus or put a symbol on the menu to let you know what is safe.
This does not mean that the staff is trained on cross contamination. They have good intentions, but training might not be enough.
Third party certification means that they have been trained, but still ask questions. The main certification programs are GIG, GFRAP and National Foundation for Celiac Awareness also offers “Great” certification.

48. Make suggestions
Do not assume that the chef is aware of all gluten containing ingredients. It is okay to make suggestions such as “please cook my food in a separate pan not on the grill, please leave off sauces, marinades and seasonings unless they are gluten free, please ask them to check for me… Please.” Should the food arrive with sauces and seasonings, ask that the chef checked and they are gluten free? Be nice, be polite, but it is your health!

49. 3. Ingredients
Focus on ingredients. Look for items that may be a problem on the regular menu if there is not a gluten free menu. In the following examples, there are only a couple concerns. Ask when you have questions. Ask for the chef or manager.
Look for ingredients such as sauces, soup bases and stocks as well as marinades, dairy products, rice dishes, hash browns and fried foods. These can have hidden gluten in them.

50. Choose Fresh Foods, whole foods
Look for ingredients that are fresh. Whole muscle meat, fish, seafood and chicken. Vegetables and fruits are naturally Gluten Free. The problem can be how prepared. Ask questions and avoid batters, seasonings, sauces and items cooked with other contaminated items.
Choose restaurants that are traditionally whole foods and made to order. The following is a Thai restaurant that I love

51. Sample menu items Fresh whole foods Look for sauces
Look at cooking techniques
CHICKEN TERIYAKI 8.99
Stir-fried chicken, and mixed vegetables with Teriyaki sauce. Served with steamed white rice
FIERY GRILLED BEEF SALAD 9.95
Char-grilled strips of lean beef tossed with fresh vegetables, Phuket chili paste, balanced with lemon juice and cilantro.
Experienced With Steamed Rice
SHRIMP GREEN CURRY 15.25
Green curry with green Thai chilies, coconut milk, bell pepper, zucchini, green bean, bamboo shoot and Thai basil leaf
JUNGLE CHICKEN CURRY
The grandest curry in Thai cuisine. Sautéed with chicken, bamboo shoot, bell pepper, eggplant, zucchini and Thai basil leaf
PANANG CHICKEN CURRY
distinctively thick Panang curry sautéed with chicken, a touch of
coconut milk, kefir leaf, bell pepper and Thai basil leaf
MASAMAN CHICKEN CURRY
Phuket’s interpretation of the peanut curry of Thailand, sautéed with chicken, coconut milk, avocado, potato, boiled peanut and onion

52. Their Gluten Free Menu FIERY GRILLED BEEF SALAD
Charcoal-grilled strips of lean beef are tossed with fresh vegetables. The dressing has the fiery, made with chili paste, balanced with lemon juice and cilantro.
THAI BBQ CHICKEN
Flavored and tendered chicken, marinated with Phuket special recipe. Experienced with sweet & sour sauce, steamed vegetable and cucumber salad

53. Special Requests
Make special requests and inquire about the preparation methods. Instead of a deep fried chicken breast, ask to have them grilled. Just make sure to specify not grilled or sautéed with gluten containing foods.
Timing! Mistakes happen when the restaurant is slow or very busy. Talk to the manager.
Avoid marinated items, deep fried items, pan fried foods or foods with white sauces such as alfredo. Some marinated items are fine, ask. Marinades with teriyaki and soy should always lead to questions for the manager or chef.

54. Be Kind Show appreciation and be graceful when saying “no thank you”
There will be people that are supportive and really try to help you. There will be others that are disagreeable and think that you are just difficult. Be kind to both. Those that are really trying, reading recipes, and are so proud of their accomplishment, they still do not understand all of the complexities and cross contamination problems. Still be kind.
There are times when you are out and someone offers you something you have to refuse, be gracious and just say “no, thanks.”
Share Arlene story about the vegetables with bread crumbs and the time with the crackers.

55. Pre Planning is Key
When out with close friends and family, and someone asks you if you want something, you can say “no, gluten…” but be careful with acquaintances and when someone has made something special. Just decline, no reason necessary.
When going to a social event in a restaurant or club, talk to the hostess about your food restrictions so they can let the venue know. Most venues are use to having some special requests for large events and it is not a problem for them.

56. Going to dinner parties
Pre planning will make all the difference. It is smart to pack something to eat, eat before you go or bring an item for all to share if going to someone's home for a dinner party. Always ask first though. You can package it as a hostess gift if you are not comfortable asking, just make sure it is just an appetizer and not entrée or dessert.
Going to dinner not terribly hungry will help you make smart choices and not become irritable when there is little to eat.

57. Traveling Gluten free is very much the same
Traveling Gluten free is very much the same. Pre Plan, call restaurants ahead, know the cuisine when going out of the country, and bring food when possible. We take food to Mexico “just in case.”
Remember groups like Gluten Free on the Road. You can post where you are going and get advise on where to dine by people that live there or have traveled there.
See or Gluten Intolerance Food Training on Facebook for more information,.
This is not temporary.
Gluten free is something we have to do for the rest of our lives.
Learning how to live gluten free is essential to our overall happiness.

58. The G. I. F. T. program from BABBITTS, INC
The G.I.F.T. program from BABBITTS, INC. Uniting families around a healthy dinner table Living gluten free does not have to be challenging, overly costly or time consuming.
Kathy Babbitt
President BABBITTS, INC