Could FODMAPs be Causing Your Discomfort?

It's been a few years now since I started my journey to understanding what was causing my digestive issues. Since then I've been tested for Celiac, Lupus, and allergies. The first two came back negative, thank goodness, but the allergy testing did show some mild food allergies. A few of those were grains, so I've adopted a gluten free diet in an effort to avoid some of those grains. I'll admit, I'm not as strict as I should be, and because of this, I still have symptoms from time to time. For me, this means I suffer from stomachaches, gas, bloating, headaches, and joint pain. It's not fun, and I don't know exactly what causes it. Yes, their are foods that I know, for sure, that if I eat them, I will be in pain, but without an official diagnosis of anything other than some allergies (mild at that... which tend to cause a stuffy nose and some mouth itching), I just do my best to avoid known issues. The rest is guess work.

I have read that Non-Celiac Gluten Sensitivity does not exist. I've read that it does. I've read that it could be sensitivity to pesticides, and I've read that it could actually be a sensitivity to FODMAPs.

Could Bacteria be a Cure for Allergies

http://www.kcet.org/living/food/food-rant/reason-behind-increasing-food-allergies-discovered.html

I openly admit I have not checked into the background of this article, nor have I fact checked it, but even if there is a kernel of truth it's an interesting notion. 

Cybele's Free-to-Eat cookies

I am so excited to find these at our local Kroger. I've been waiting since their launch to actually try them & they didn't disappoint! They are free of the top 8 allergens- dairy, eggs, wheat, soy, peanuts, tree nuts, fish, & shellfish. The last two seem like no brainers... fish in cookies? You'd be surprised what some ingredients are derived from! Anyway, these chocolate chip cookies were moist and tasty with a good texture. Nothing ruins an allergen free cookie more than a sandy texture! Although they were a little one the small side, there were 12 in the package, so I was ok with it (and they're probably the size cookies are supposed to be... not the behemoths sold in the bakery). Personally, I enjoyed them & will definitely look for these again!

Crispin Certified Gluten Free Hard Cider

Crispin Natural Hard Cider

As the label states, Crispin Hard Cider are certified gluten free. This particular one is their Artisanal Reserve Honey Crisp. Contrary to what it's name might lead you to believe, it's not made from Honeycrisp apples, but rather a variety of apples. The name is a play on the company name and the fact that it has honey instead of sugar in it. The cider is made from freshly pressed apple juice and is cloudy  because it retains some of the natural apple wine sediment. The manufacturer recommends a "full bottoms up tilt and swirl" to mix that sediment into the cider for full flavor. It is definitely better served cold or over ice. It has a tart apple flavor with a hint of sweetness. I would definitely place it's flavor in the beer range as opposed to wine. I thought it was refreshing, but I was expecting it to be sweeter. I would be interested in trying the other Crispin varieties to see how they stack up.

Tuesday's Tips: Gluten Free Alcohol Options

The holiday season is upon us, and so is the time for gatherings, spreading good cheer, and toasting! So, how do you know if the drinks being served are safe for the gluten sensitive? The National Institute of Health has stated that all alcohol is gluten free because the distilling process removes gluten proteins. However, some disagree. There's a short article on About.com that explains this quite well. If you're unsure, contact the manufacturer or avoid it. Thankfully, more and more companies are catering to the gluten sensitive these days, and gluten free labels make it easier to find safe options. I've searched the internet for gluten free libations and have complied my results here.

Vodka - Traditionally made with grains containing gluten, but some specialty vodkas are safe. Choose those made with potato, corn, or even grapes. Gluten free vodka list

Wine - Most wines are gluten free, but some might be at risk of cross contamination (lower than 20 ppm) from the wine-making process. Is Wine Gluten Free

Beer - Beers are generally NOT gluten free since they are primarily made with wheat or barley (both contain gluten). However, there are some options that are gluten free. Gluten Free Beers

Hard Cider - Most ciders are gluten free, however those that use malt could contain traces of gluten. Angry Orchard, Crispin, and Woodchuck Cider are some options. Gluten Free Alternatives to Beer

Rum - Rum is naturally gluten free because it's made from sugar. Is Rum Gluten Free

Whiskey - Most whiskeys are made from gluten containing grains. Jack Daniel's states on their website that their whiskeys are made gluten free during the distilling process. Corn whiskey, or moonshine, if it's made from a pure corn mash should be naturally gluten free, but manufacturers warn of possible contamination.

Tequila - Tequila is generally gluten free... except possibly the cheap stuff. Is Tequila Gluten Free

In general, check with the manufacturer if you are unsure, or steer clear. Search for alcohols made from potato, corn, grapes, or 100% Agave tequila. Wine coolers and malt beverages as well as flavored liquors should be avoided.

Other sites:

Glutenista's Gluten Free Liquor List

Glutenista's Gluten Free Drink Recipies

Gluten Free Alcoholic Beverage Guide

Gluten Free Alcoholic Beverages

Is Alcohol Gluten Free

Gluten Free Alcohol

O'Dough's Bagel Thins

I honestly can't remember the last time I had bagels. They used to be a favorite of mine, but since my food allergy/sensitivity diagnosis a few years ago all things wheat, egg, and dairy are out. I still had to forgo the cream cheese, but these bagel thins were great! They're tasty and soft, but have just enough chewiness to separate themselves as bagels not rolls. They toast up great and keep well in the freezer. I will definitely buy these again! The best part? They're on the low end of the price range for similar products and they're only 100 calories apiece! 

Get more information from O'Doughs.

Pillsbury GF Chocolate Chip Cookie Dough

I'll admit I was excited when I saw these little tubs in my grocery. While I shied away from buying them at first, a PMS-prompted shopping trip was all it took to get this container in my cart. They cost $3-$4 for a tub just shy of 1 lb. I wouldn't buy them if I had a need to make a lot of cookies (for a gathering) they certainly did come in handy to squash my cravings. 

I was able to bake up (in my toaster oven I might add) 3 batches of 4-6 cookies each. They baked up better when I used the recommended tablespoon or less and pressed them flat. So how did they come out? They looked good and baked up soft and chewy, but I had a hard time finding a balance between under-cooked and hockey puck. This may have been due to operator error. While they have good flavor, there is a slight gritty texture. The bad news... they do contain soy and "less than 2%" of egg.

Gluten Free Gigi has a great post about this product and lays it all out in a way that's very easy to understand. As she says in the post... without labeling laws, we don't know what's in our food. These are gluten free, but they do have highly refined ingredients and GMOs. 

Nutritional information, ingredients, and allergy information is available on the Pillsbury site.

FRIENDLY FRIDAY: Pappadeaux Seafood Kitchen

I was pleasantly surprised during a recent trip to Pappadeaux Seafood Kitchen. Known for its fried seafood and rich sauces, it has not been the easiest place for me to find allergy friendly options. Well, that is until now. Pappadeaux's now offers a gluten free menu! While that doesn't take care of all my allergies it's a start, and the waiter at our local restaurant was very helpful. The menu was understandably limited, but there were some really tasty options. I had the Jumbo Sea Scallops with Lemon & Herb Olive Oil (since I can't have butter), and they were delicious. If you have any other food allergies be sure to tell your waiter. When it came to dessert, there really are no options on their menu for me (they either have wheat or dairy in them). Thankfully, our waiter was nice enough to put together a wonderful fruit cup for me.

Of course, like it says on the menu, Pappadeaux's prepares all food in a common kitchen so there is always the chance for cross contamination. 

Allergy Free Halloween Candy

I love candy, but like millions of people, I have to be careful about the sweets I choose. Thankfully more and more companies are rolling out safe options and identifying what's in their products. It doesn't make a bit of difference to me whether they're doing it because they have a genuine concern for people with food allergies/sensitivities or if they're just jumping on the bandwagon. It makes my decisions easier!

Here are some links to lists and articles that might help make this holiday season a little easier to navigate. Of course, if you're ever in doubt, it's better to err on the side of safety, and you can also contact the manufacturer's customer service department to find out if your candy is safe.

Gluten Free Candy
Peanut and Tree Nut Free Candy
Allergy Free Candy - All candy is free of the top 8 allergens - wheat, milk, soy, eggs, peanuts, tree nuts, fish or shellfish.
Allergy Free Halloween Candy Round-Up

Going Gluten Free

Gluten free products are becoming easier and easier to find, and thanks to recent legislature, guidelines are being set to regulate the requirements for that label. All of this is great for those of us with celiac disease or gluten sensitivities, but is it for everyone? Gluten sensitivity causes inflammation and neurological symptoms, and in people with celiac, gluten actually destroys the lining of the intestines. For these people, a gluten free diet is necessary. So what are the benefits of going gluten free without a diagnosis of celiac or gluten sensitivity? Well, before I answer that let's look at a few issues. According to the National Foundation for Celiac Awareness, approximately 1% of the U.S. population has celiac disease, and it is believed that even more people with celiac disease are undiagnosed or misdiagnosed. In addition, it's believed that as many as 1 in 20 Americans have non-celiac gluten sensitivity (NCGS). So, trying a gluten free diet could be beneficial for people who are noticing symptoms of sensitivity such as gastro-intestinal distress, headaches, and joint pain with no other explanation. Otherwise, you run the risk of losing out on the valuable fiber and nutrients that gluten containing foods possess. Don't take my word for it. WebMD outline some facts and concerns about the issue on their site. In people without gluten sensitivities there has been no noted health benefit and some people actually gain weight when they go gluten free. The bottom line is you have to educate yourself and make decisions based on knowledge, not hype. Be smart. Gluten free cookies are still cookies, and overly processed or refined foods are unhealthy regardless of whether or not they contain gluten. If you suspect a problem with wheat or gluten, talk to your doctor. Ask for the appropriate testing, and get to the bottom of the problems you're having. It took me almost 10 years to get my food issues sorted out... just don't give up until you feel better.

See my post about getting proper nutrients on a gluten free diet.

Food Allergy Facts

According to a study released in 2013 by the Centers for Disease Control and Prevention, food allergies increased approximately 50% between 1997 and 2011. There is no clear reason why this is happening, despite ongoing research.

A reaction to food can range from a mild response (such as an itchy mouth) to anaphylaxis, a severe and potentially deadly reaction.

It is possible to have an anaphylactic reaction without skin rashes or hives.

Get the full list of facts here.

Gluten Free Lentil Snaps

These little snacks are pretty tasty! I was skeptical at first because I thought they would just be baked lentil pods, which didn't entice me at all. I was pleasantly surprised to find that they're actually light, crisp, and airy. They're obviously made from an extruded lentil dough... like a cheese puff. I also tried their lightly salted Snapea Crisps, but I wasn't as impressed with those. They didn't have as much flavor. The Lentil Snaps have 120 calories per container (3 servings per container), 6 grams of fat, 85 mg of sodium, 5 grams of protein, and 2 grams of fiber. They do warn that they are made in a facility that also processes wheat, milk, soy, shrimp, and fish.

My Food Allergy Addiction

I'll admit, when I got my diagnosis of multiple food sensitivities/allergies I felt like someone was taking away my favorite toy! All I could think about was all the food I wasn't going to be able to eat. Initially I lost weight, because I wasn't eating. I didn't know WHAT to eat. No egg, no dairy, no wheat, no rye (that's an easy one to avoid), and no oats. Of course that did leave fruits, vegetables, meat, and nuts... and I like those things, but I like pasta and cheese and all manner of baked goods too. So here's the thing, it's just not easy to change a life long relationship with food over night. You see, these foods I can't have anymore, but still crave, I've been eating many of them since I was a little kid. Even though it's been a few years since my diagnosis, I still struggle. I'm not perfect. I'm doing better, but I cave to my cravings from time to time, and I pay for it. Thankfully I have a husband who is supportive and is often my voice of reason when I get those cravings, but even he gets tired of my roller coaster with food. His most frequent response to me when I admit I've eaten something I shouldn't is, "I don't want to hear it later." And I get it. I do. It's hard to see someone hurt themselves over and over again because they choose not to make the right choice. It was that cycle of "I know I shouldn't have it, and I know it will make me sick, but I'm going to eat it anyway" and then, in fact, becoming ill that made me realize something. What I live with, and what many other people with similar issues live with is not entirely unlike what a recovering alcoholic goes through. We have something we enjoy, that gives us comfort, and makes us happy, but also makes us sick. No, these foods may not make me act differently when I eat them, not in the way a drug or alcohol does, and they may not destroy my relationships with other people, but my temptations are everywhere. They're on every shelf in the grocery store,  at every restaurant, every gathering, every event, and even in my own house. It's a battle I fight everyday, so where's my 12 step program? I suppose I could seek out a Food Addicts Anonymous group (and they do exist), but I don't really fit their profile. I'm not a closet eater. I'm not a binge eater. I don't have an eating disorder. Or do I? Addiction is the continued use of a substance or behavior despite adverse consequences. Granted, I wouldn't say I have a food addiction in the traditional sense, but some foods, for whatever reason, are now suddenly harmful to me, yet I still want them..Thankfully, some cravings aren't as prominent as they used to be, mostly because I'm tired of feeling like crap, but they haven't all just disappeared because I can't have them. I suspect it's something I'll have to live with for a long while. So, for now, instead of being angry about it (which usually leads to me saying, "F@#% it! I'm eating it anyway"), I'm going to surrender to it. Before you can slay the beast, you have to acknowledge that it exists, right?

Hello. My name is Kim, and I have a food allergy addiction.

Food Allergy Facts

According to Food Allergy Research & Education (FARE):

• Food allergy affects 1 in every 13 children (under 18 years of age) in the U.S. That’s roughly two in every classroom.
• Food allergies may be a trigger for or associated with other allergic conditions, such as atopic dermatitis and eosinophilic gastrointestinal diseases.
• Although childhood allergies to milk, egg, wheat and soy generally resolve in childhood, they appear to be resolving more slowly than in previous decades, with many children still allergic beyond age 5 years. Allergies to peanuts, tree nuts, fish, or shellfish are generally lifelong allergies.

 Get a full list of statistics and references here.

Food Allergy Facts

According to Food Allergy Research & Education (FARE):

• As many as 15 million Americans have food allergies. 
• An estimated 9 million, or 4%, of U.S. adults have food allergies.
• Nearly 6 million or 8% of children in the U.S. have food allergies with young children affected most.
• Boys appear to develop food allergies more than girls.

 Get a full list of statistics here.

Dole Frozen Banana Dippers

All I can say is, "I love these things!" They come with or without almonds. I prefer the almond. They're like little bon bons without the dairy! I put them in my lunch and pop them in the freezer when I get to work. When it's time to eat, I take them out and by the time I get finished with my lunch they're the perfect consistency. Fresh out of the freezer, they can be a little firm, so you might want to let them hang for a bit before eating them. They are tasty, refreshing, and cheap! They cost about $3 for a box with 6 packs, and each pack has 4 banana slices. You can find them in the frozen fruit section of your grocery.

Go Picnic Hummus & Crackers

www.Gopicnic.com

I have heard about (in fact I've even blogged about), but never actually seen Go Picnic products near me... let alone try them... until recently. I have to admit I was giddy to find these in the Houston airport. Knowing I was going to be traveling for a while, I grabbed one to keep in my bag.

Here's what I like about these snack boxes, they're compact, nutritious, and they list all the possible allergens clearly on the side of the box. I tried the Hummus & Crackers. It comes with individual packets of gluten free Multi-Seed Crackers, Wild Garden Hummus, Power Play (roasted edamame, pumpkin seeds, and watermelon seeds), Baja Blend fruit & nut mix (habanera almonds, sweet & salty peanuts, and mango cranberries), and a piece of dark chocolate with sea salt. 

                          






The crackers are tasty and the hummus was delicious. I shared with my brother and sister during my trip and they were both impressed with the hummus. I had never had watermelon seeds and am not a fan of edamame, so I was skeptical of the Power Play mix. Soy beans just have the tendency to leave a gritty texture in my mouth, but these were toasted nicely and I found them at least tolerable. I was pleasantly surprised by the watermelon seeds. They were like delightful little puffs of toasted goodness. Overall, I preferred the Baja Blend to the Power Play. The habanero almonds were spicy but not overpowering, and the peanuts and cranberries balanced out the heat with some sweet. Now, I'm a huge fan of chocolate and of course I loved the dark chocolate with sea salt. It is a very rich chocolate so I wasn't disappointed that there was only one piece. It was just enough to satisfy my sweet tooth.

I appreciated GoPicnic's easy to stow packaging, and their products are high quality & worth the $5-$6 price tag. I would have easily spent more buying little bags of comparable components. I will definitely be seeking these out again!

Banana & Peanut Butter "Ice Cream"

I have seen this recipe floating around the interwebs for a while, and it was even recommended to me by a friend not long ago. It just took me this long to break down and give it a try. I really couldn't see how it was going to translate to "ice cream". It was actually really good. I added chopped strawberries to mine & was very pleased with the outcome. It was very creamy and did an excellent job killing that ice cream craving. 

If you're allergic to peanuts try a substitute like Sun Butter. You could probably skip the peanut butter altogether and mix in other ingredients that sound good to you. It's super easy to make!

Here's what I did. 

Ingredients:

2 bananas (over ripe is ok)

1 Tbsp creamy peanut butter

1 tsp cocoa powder (optional)

2-3 diced strawberries (optional)

Slice bananas & place in the freezer for a couple of hours. Blend in a good blender or food processor until creamy & smooth. Add peanut butter & cocoa. Mix thoroughly. Add strawberries or other add-ins.  Place in container & return to freezer to firm up.

Mine started to melt on me... It may not look appetizing here, but trust me, it was delicious! 

Chocolate Crack Cookies

I found the recipe for these little beauties somewhere on the interwebs, and I have to say they're amazing! These little gems are DAIRY FREE and FLOUR FREE! I was doubtful they would be any good, and I'm glad I was wrong! I'm not sure what they're really called, but I call them Chocolate Crack Cookies because the surface cracks when you bake them... and they're so good they're like crack!

Ingredients
3 egg whites, room temperature
1 1/2 semisweet chocolate chips
2 1/2 cups powdered sugar
1 cup cocoa powder
1 Tbsp corn starch
1/4 tsp salt

Stuffed Peppers

My apologies for the lack of picture to accompany this recipe.
This recipe came from Foodnetwork.com, and you can find nutritional information for this recipe at Yummly.com.

This is a very traditional stuffed peppers recipe, but it IS free of the top 8 food allergens. It can be changed up by substituting thyme and oregano for cumin and chili powder. Then add corn, black beans, and jalapeno peppers for a Tex-Mex flavor. I have also seen where people have substituted quinoa for rice, or go vegan and take out the meat.


Ingredients
1/2 cup rice
1 1/2 cups water
1/4 cup olive oil
1 large onion, peeled and finely chopped
6 ounces ground beef
1 clove garlic, finely chopped
2 cups crushed tomatoes
Salt and pepper
1 teaspoon thyme
1 teaspoon oregano
4 red or green bell peppers