Be Free For Me Blog

With the New Year here  it seems that everyone is chatting about better health and overall wellness. But besides getting regular exercise, and watching every single gluten-free morsel we eat, is there anything else we can do?

One of my New Year’s resolutions is to learn as much as I can about increasing my overall wellness. I actually carry a notebook and have been making note of things to research, things to discover more about, that will increase my overall health.  One of the things I jotted down last week was “probiotics”. What are they? How do they help celiacs? What is the best way to get them – by food, or by supplements? And (the one that I have trouble understanding) if probiotics are bacteria how could that possibly be a good thing?!

That is why I was thrilled when Jamieson Direct, a manufacturer of quality natural healthy products for over 50 years,  and the National Foundation for Celiac Awareness or the NFCA  (I love this organization!) contacted BeFreeForMe to let us know they were having a teleseminar  regarding probiotics and their role in gastrointestinal health… including the gluten-free diet, IBS, celiac disease and gluten sensitivity.

This is a live seminar (which means I can ask all my questions!) and it will be hosted by Dr. Daniel Leffler, a world-renowned gastroenterologist and celiac disease expert, who is also the Director of Clinical Research at the Beth Israel Deaconess Medical Center, and on the faculty at Harvard Medical School (many of us may know him from his speaking engagements at national celiac conferences or from the book he authored, Real Life with Celiac Disease: Troubleshooting & Thriving Gluten Free) and Shelley Case, a registered dietitian who is a leading international expert on gluten-free nutrition and celiac disease, the author of  The Gluten-Free Diet: A Comprehensive Resource Guide, and member of the Medical Advisory Boards of the Celiac Disease Foundation and Gluten Intolerance Group in the United States and the Professional Advisory Board of the Canadian Celiac Association (many of us know her from her Ask Shelley Case columns on BeFreeForMe.com).

The seminar will take place on Wednesday, February 1 , 2012 from  8pm – 9:30pm ET. It is free to attend, but the spaces are limited, so make sure that you sign-up soon.

Ten lucky participants of the teleseminar will be randomly selected to win a gift pack containing Dr. Leffer’s book, Real Life with Celiac Disease: Troubleshooting & Thriving Gluten Free), Shelley Case’s book, The Gluten-Free Diet: A Comprehensive Resource Guide, and a 2-Month supply to Jamieson Probiotics.

But… the BeFreeForMe.com members are a lucky, lucky, lucky crowd. We have a sneak peak to win the gift packs on this WIN-It-Wednesday blog!

Here is the scoop…

One (1) winner will be randomly selected to win a gift pack that is mentioned above from the replies / entries received on this blog post before Tuesday, January 17, 2012 at 11:59 PM EST, and one (1) more winner will be randomly selected to win from the replies / entries received between Wednesday, January 18 and Tuesday, January 24, 2012 at 11:59PM. SO – make sure you enter two times to win!

How can you win?
Easy!

Reply to this blog and let us know your commitment to stay “well” this new year  (Me? #1. – I will never skip a breakfast in 2012 and; #2. – I will try to keep things “simple” to keep the stress levels down !)

Good luck, Be well, See you at the teleseminar on February 1st  … and as always.
Be Free!

Question:
I’ve heard a lot about flax and my doctor suggested I add some into my gluten-free diet. Can you tell me more about it, and how I can incorporate it into my diet?

Answer:
Flax is a flat, oval seed with a pointed tip – about the size of a sesame seed. It is widely grown across the Canadian prairies and northern USA.  Some varieties of flax are grown for human food consumption while other varieties are used to produce fiber for industrial purposes (e.g., linoleum flooring, linen clothing). The brown and yellow flax seeds grown for human consumption are both very similar in their nutritional composition. Flax is available as an oil, whole seed or ground flax seed (also known as milled flax seed). Grinding ensures that all seeds are broken up, enabling the nutrients present to be absorbed by the body. Ground flax seed can be purchased in vacuum-sealed packages on store shelves or in plastic bags found in the refrigeration section. Whole flax seed can also be ground in a coffee grinder, food processor or blender to the consistency of finely ground coffee.

How to Incorporate Flax in Gluten-Free Cooking and Baking:

Time for an oil change: Flax oil is versatile and easy to use in gluten-free cooking. It is best used in cold foods such as fruit smoothies and salad dressings. It is not recommended for frying as it breaks down when exposed to high temperatures. The oil can also be drizzled over cooked gluten-free pasta!

Flax is a winner for breakfast, lunch or dinner: Whole flax seed and ground flax seed have a light, nutty flavor which becomes more robust if the flax is roasted. Whole and ground flax seed can be used in a wide variety of foods such as muffins, breads, pancakes, waffles, cookies, fruit cobblers, hot cereals, casseroles, meat loaf, burgers, stew, spaghetti sauce, rice dishes and salads. And don’t forget dessert! Mix ground flax in fruit smoothies, yogurt, pudding, cottage cheese, and even ice cream and frozen yogurt.

Got an Egg allergy? Take note! Flax can be used as an egg replacer. To replace 1 egg, soak 1 tsp. of ground flax in 1/4 cup boiling water for 5 minutes. Cool before using. Works best in cookie and snack bar recipes.

Cooking Tips When Using Flax:

Add the liquid: When adding ground flax to a recipe extra liquid must be added (e.g., for every 3 tbsp. of flax add 1 tbsp. liquid).

Lower the heat: Baked goods containing ground flax have a chewier texture and tend to brown more rapidly so the temperature may need to be reduced.

How to Store & Handle Flax:

Flax has got a good long life:
Whole flax seed can be stored at room temperature for up to one year.

Chilled & opaque:
Ground flax seed should be stored in a sealed opaque container in the refrigerator or freezer. For optimum freshness, it is best to grind flax seed as you need it, since the natural fats in flax seed go rancid if left exposed to heat or air. Flax oil is very perishable and should be kept refrigerated in an opaque container.

Nutritional Information About Flax:

Take heart – Flax is good for your overall health: Flax has been consumed throughout history for its nutritional and health benefits. It is rich in alpha-linolenic acid (an essential omega-3 fatty acid), fiber (soluble and insoluble) and plant lignans. These components play a role in the maintenance and improvement of general health. Flax helps promote bowel regularity due to its very high fiber content. It may also help protect against coronary heart disease, as well as breast and colon cancer. In addition, autoimmune diseases, like many other chronic diseases, are a disease of inflammation, and flax is being studied for its positive role in immune and inflammatory reactions.

High in fiber: Whole flax seeds are an excellent source of fiber. In order to gain all the benefits of flax seed, including the omega-3 fatty acids, lignans, protein, vitamins and minerals, it is important to grind the whole flax seed. This improves the bioavailability of these components.

Vitamin and nutrient powerhouse: Flax is very high in iron, magnesium, zinc, calcium, phosphorus, potassium, thiamin, niacin, vitamin B6 and protein. It is a source of other B vitamins and other nutrients.

I highly suggest that anyone on a gluten-free diet give flax a try and incorporate it into their diets. Check out some of these recipes that include flax in the ingredients list:

Oven-Fried Chicken
High-Fiber Hot Cereal
Crunchy Granola

Check out Flackers®
While speaking on the gluten-free diet at the Natural Products Expo West conference in California in March, I had the chance to visit the exhibit hall and sample many new gluten-free products.  I enjoyed a unique product called Flackers® developed by Dr. Alison Levitt, MD. This large flax seed cracker is made of brown and golden flax seed and tasted great with hummus or peanut butter. Three crackers have 100 calories, 7 grams of fiber and 5 grams of protein and are available in three flavors- savory, dill and rosemary.

Ask Shelley Case is a feature of BeFreeForMe.com. It is published the second Tuesday of each month. Shelley Case, RD is a Consulting Dietitian, Speaker and Author of Gluten-Free Diet: A Comprehensive Resource Guide. Visit Shelley and get more gluten-free tips & info at: www.glutenfreediet.ca

Background information and excerpts taken from the following company publications and websites:
Flax Council of Canada
Saskatchewan Flax Development Commission

O.K. Everyone… “THE HOLIDAYS” are here! Yes, my friends, the never-ending summer full of steamy days and the beautiful crisp autumn afternoons full of color-bursting foliage are just bygone memories.

It’s time to dust off those relish dishes, dig out those pumpkin bread loaf pans, and put on your thinking caps to start planning the most delicious, memorable and gluten-free Holiday meals of all time!

But where do you start?

If you’re like me, you know what kind of gluten-free meal you want to cook: the kind that has everyone asking, or rather begging, for the recipes before they leave the gathering.

But wouldn’t it be nice to get help creating these masterpiece holiday meals with your own personal dietitian and culinary experts? And how about ones that are both world-renowned authorities on gluten-free cooking and living?  Well… thanks to two remarkable ladies, Carol Fenster, author of numerous gluten-free recipe books, including Gluten-Free Quick & Easy, 1000 Gluten-Free Recipes, Gluten-Free 101, and 100 Best Gluten-Free Recipes; and Shelley Case, author of  “The Gluten-Free Diet: A Comprehensive Resource Guide” – you can have them both… right in your very own kitchen through their best-selling books on gluten-free living and cooking.

Last weekend I was able to spend some time with both Shelley and Carol at the American Dietetic Association conference. We spoke about ways that we could make holiday cooking, baking and gift-giving easier for those on a gluten-free diet, as well as those folks that have celiacs on their Holiday guest & shopping lists. Along with a few other features and ideas that will be coming on BeFreeForMe in the coming weeks, Shelley & Carol also graciously offered to sponsor this week’s WIN-It-Wednesday.

So, if you need to find out a way to thicken that Thanksgiving gravy; need a recipe to make gluten-free ginger bread with a snap, or have a wish to make Santa cookies from a new recipe this Christmas Eve, look no further than  Carol and Shelley, two world-renowned gluten-free authors and experts here to help.

Although this prize package is nice enough to pass along as a gift, and you may plan on doing so, you’ll probably want to keep it for yourself once you see the information and recipes packed in both of them.

For this week’s Win-It-Wednesday prize-package, Carol and Shelley have graciously offered a total of six (YES 6!) prize packages. Each prize pack will include “The Gluten-Free Diet: A Comprehensive Resource Guide” by Shelley Case and a copy of   “100 Best Gluten-Free Recipes” Cookbook by Carol Fenster.

How can you win?

EASY!

Reply to this blog and let us know the one thing you are thankful for that not too many people know about (Mine? Talking with my Mom on the phone just so we can report in on the little things happening in our lives).

Six (yes … 6!) randomly selected winners will be chosen as winners. Three winners will be selected from all entries posted before Tuesday, 11/23/10 midnight EST; and three winners will be selected from the entries posted between Wednesday, 11/24/10 and Tuesday, 11/30/10 midnight EST.

Enter EACH WEEK to increase your chances of WINNING!

Good luck, be ever so thankful – even for the little things… and as always…

Be Free!

Shelley Case amazed me once again this evening by sharing information and answers about the most common gluten-free questions we all have. She answered questions that are so common-place, yet so confusing. Some topics she touched upon include how you know if seasonings and spices contain gluten, or why does weight gain occur after going gluten-free.

Tonights webinar was the second of a three part summer series sponsored by riceworks Brown Rice Crisps. Close to 500 registered participants listened as Shelley detailed the answers to questions that we all have wondered or need to know.

My favorite part of the webinar was when Shelley reviewed so many gluten-free grain alternatives and ways to use them. After this segment, I had to wonder if Shelley has a second calling as a chef or baker… her ideas on using these gluten-free grains sounded so very tasty!

If you missed the webinar tonight, or the one on June 15th, click on the www.glutenfreesnacksforme.com or www.glutenfreediet.ca websites for a free download of both of these informative webinars.

Also, remember to tune in on Tuesday, July 13, 2010 when Doctor Daniel Leffler, MD, MS, Assistant Professor of Medicine, Harvard Medical School, and Division of Gastroenterology at BIDMC, who has just launched his book Real Life with Celiac Disease, is the guest on riceworks third webinar of summer series.

Be Informed, Be Healthy… and as always,

Be Free!
Kathleen

After getting diagnosed with celiac disease I had tons of questions. Some of the questions I “figured out” for myself by searching the internet and reading books, such as the Gluten-Free Diet: A Comprehensive Resource Guide, written by Shelley Case.

But another fantastic way to learn more about the gluten-free diet – from the basics of celiac disease, ways to manage a new diagnosis, ideas for new & fresh menu ideas, or to get the comradely support that we all need to get by on a day-to-day basis – is to share and have conversations with others that live the gluten-free lifestyle.

Tonight riceworks Brown Rice Crisps and GlutenFreeSnacksForMe.com hosted a webinar which was one of those fantastic sharing opportunities. Celiacs across North America where able to share, learn, but most important, discover how other celiacs can be one of the greatest resources of support.

For those of you who are not familiar, a webinar is a discussion conducted via the telephone &/or computer during which previously emailed questions are answered. Easy. Convenient. Informative.

BeFreeForMe is thrilled to sponsoring this webinar series since Shelley’s book a “Gluten Free Diet: A Comprehensive Resource Guide” has been my bible since I was diagnosed with celiac disease years ago. Shelley’s knowledge about celiac disease, real-life solutions to the obstacles I’ve faced, and her no-nonsense approach to explaining the ins-and-outs of the gluten-free diet has made her book the go-to with all my gluten-free questions.

And to think we can all have Shelley’s (who is also a registered dietician!) one-on-one’s attention to answer all of our questions “in person” is so very awesome! If you missed tonight’s webinar, or you attended and want more, sign-up for the next two webinars that are coming up . Shelley will be featured in another live webinar next week, on Tuesday, June 22 and Dr. Daniel Leffler, MD, MS, Assistant Professor of Medicine, Harvard Medical School, and Division of Gastroenterology at BIDMC, who has just launched his book Real Life with Celiac Disease will be featured in a live webinar on Tuesday, July 13.

Note: If you missed any of these webinars you can listen to them by logging onto: www.glutenfreesnacksforme.com

Shelley has been generous enough to donate copies of her best selling books, “Gluten Free Diet: A Comprehensive Resource Guide” for the next TWO week’s WIN-It-Wednesday giveaways. SIX (Yes 6!) Lucky BeFreeForMe members will win a copy of Shelley’s book.

NOTE: This is a two-week long promotion. Three winners will be picked each week, so make sure you enter once each week! All entries must be received by Tuesday, June 22nd for the first week’s drawing and all entries must be received by Tuesday, June 29th for the second week’s drawing.

How can You WIN?
Easy!

Reply to this blog and tell us if you could ask Shelley Case or Dr. Daniel Leffler ANY question about celiac disease or the gluten-free diet what would your question be?

REMEMBER… replying to this blog DOES NOT register you to the webinars! You must click on the link below to register (and ask your question to Shelley).

Register Me For Shelley Case’s or Dr. Daniel Leffler’s Webinars!
 

I look forward to “seeing you all” and hearing our questions answered by Shelley & Dr. Leffler during the teleseminars on June 22 and July 13!

Be curious, Ask Questions and, as always…

Be Free!

Just in time for Valentine’s Day, Cherrybrook Kitchen, the Sweet Solution for Food Allergies, and Shelley Case the author of “The Gluten-Free Diet: A Comprehensive Resource Guide” has teamed up to offer BeFreeForMe members a chance to win one of five super sweet solution gift-packs!

The gift-pack includes a copy of “The Gluten-Free Diet: A Comprehensive Resource Guide” . This book has been my bible when it comes to seeking solutions to living gluten-free. It is a must-have for anyone who has been diagnosed with celiac disease.

Also included is a Cherrybrook Kitchen variety pack with six all-natural baking mixes & ready-to-eat cookies that are free of gluten, dairy, peanuts, nuts & eggs! Plus they are vegan, kosher, contain no artificial colors or flavors and they are Feingold Association approved. The six products in the variety pack are: yellow cake mix, chocolate cake mix, pancake & waffle mix, chocolate chip cookie mix, chocolate frosting mix and ready-to-eat vanilla graham cookies.

And just to sweeten the deal even more, Cherrybrook Kitchen is including these bonus items in the prize pack: Two (one blue and one pink) Cup-a-Cake cupcake holders, unique containers that will hold a frosted cupcake in such a way that the cupcake will not move within the container if jiggled or turned upside down; a 28-ounce Cherrybrook Kitchen water bottle, plus a copy of Kyle Dine’s CD, “ You Must Be Nuts” the first music CD that is dedicated to helping children with food allergies by delivering upbeat and catchy music that encourages them to learn about dealing with food allergies in a fun way!

How can you win one of these five (5) super sweet solution prize packs?

Easy!

Reply to this blog and tell us what solution, answer or discovery you have found since being gluten or allergen-free. (Me? Meeting someone else with celiac disease or food allergies turns a stranger into a friend!)

All entries must be received by Valentine’s Day – Sunday, 02-14-10 at 12:00 midnight EST.

Good luck, seek out sweet solutions… and as always,

Be Free!

P.S. Bonus! Until 02-28-10 enter coupon code BEFREE at check-out and get $1.50 OFF each Cherrybrook Kitchen item… now is the time to give these yummy products a try!

After getting diagnosed with celiac disease I had tons of questions. Some of the questions I “figured out” for myself by searching the internet and reading books, such as the Gluten-Free Diet: A Comprehensive Resource Guide, written by Shelley Case.

But another fantastic way to learn more about the gluten-free diet – from the basics of celiac disease, ways to manage a new diagnosis, ideas for new & fresh menu ideas, or to get the comradely support that we all need to get by on a day-to-day basis – is to share and have conversations with others that live the gluten-free lifestyle.

That’s why I was thrilled when I heard that GlutenFreeSnacksForMe.com and riceworks is sponsoring a teleseminar featuring a Q&A session with Shelley Case. (Note: A teleseminar is a discussion conducted via the telephone during which Shelley will answer questions emailed to her.)

Shelley’s book a “Gluten Free Diet: A Comprehensive Resource Guide” has been my bible since I was diagnosed with celiac disease years ago. Shelley’s knowledge on celiac disease, real-life solutions to the obstacles I’ve faced, and her no-nonsense approach to explaining the ins-and-outs of the gluten-free diet has made her book the go-to with all my gluten-free questions.

And to think now we can all have Shelley’s (who is also a registered dietician!) one-on-one’s attention to answer all of our questions “in person” is so very awesome!   

The teleseminar, “Gluten Free Diet: What Everyone Needs to Know!”  is scheduled for this coming Monday night, August 31st at 8:30 PM EST.

When I emailed Shelley to find out the details on this teleseminar, I also asked if she wanted to donate a couple of her best selling books, “Gluten Free Diet: A Comprehensive Resource Guide”  for this week’s WIN-It-Wednesday, since it was such a popular giveaway a few months back. So – the prize this week are TWO copies (one copy for two winners) of the newest edition of the “Gluten Free Diet: A Comprehensive Resource Guide”.

How can You WIN?

Easy!

Reply to this blog and tell us if you could ask Shelley Case ANY question about the gluten-free diet what would your question be?

All entries must be received by Sunday, August 30, 2009 at 12:00 Midnight.

REMEMBER… replying to this blog DOES NOT register you to the teleseminar! You must click on the link below to register (and ask your question to Shelley).

Register Me For Shelley Case’s Teleseminar!

I look forward to “seeing you all” and hearing our questions answered by Shelley during the teleseminar this coming Monday night!

See you then!

Be Free!
Kathleen

We’re on a (gluten free) roll! This is the fifth week of BeFreeForMe’s ever popular WIN-It-Wednesday feature!

This week’s WIN-It-Wednesday is sponsored by Shelley Case, a registered dietician and leading international expert on celiac disease and the gluten-free diet. You may know Shelley from BeFreeForMe’s monthly segment, Ask Shelley Case.

When I first got diagnosed with celiac disease several years ago, Shelley’s book, “Gluten-Free Diet: Comprehensive Resource Guide” became my gluten-free map. Now, the newest edition of the book is triple the size of my original edition and jam-packed with tidbits of gluten-free information. The map that helped me navigate through the gluten-free lifestyle in 2003 is now the GPS of 2009.

This book is a must-have for those new to the gluten-free journey, as well as the seasoned gluten-free traveler.

I’m not the only one who thinks this book is a must-have. Every customer’s review on Amazon.com gave it 5 out of 5 stars, and Tiffany James, the Atlantic Gluten Free Examiner, recently gave this book a phenomenal review too.

I am happy to announce that Two LUCKY BeFreeForMe members will win the newest edition of “Gluten-Free Diet: Comprehensive Resource Guide”.

How can you win?

Easy!

If you are an old pro of the gluten free diet, give us a word of wisdom (Mine: always plan ahead), piece of advise (Mine: never apologize for your gluten free requests) or a random thought (Mine: beware of red licorice!); or if you are new to the gluten free diet, let us know what is on your mind, wish was on your plate or really want to know but have been afraid to ask!

After all, the gluten free road of life is a lot easier with friends that help you navigate the way!

The contest ends on Sunday, June 28 at 12 midnight EST.

Good Luck and… as always…

Be Free!

When I first got diagnosed with celiac disease six years ago I was lost. I actually had the doctor write down the words “celiac sprue” on a diagnosis sheet to take home with me because I had no idea how to spell it or, for that matter, even pronounce it.

How my world has changed since that day.

One person who was with me from the get-go, helped me start the gluten-free lifestyle, get me on the right track and continue the journey successfully was Shelley Case; a complete stranger, but one who personified herself through what I call my “gluten-free map”,  more commonly know as the “Gluten-Free Diet: A Comprehensive Resource Guide”.

This guide went through it all with me. Like my first car when I was sixteen, this book helped me learn the ropes and got a few nicks and scratches along the way. Dog-eared, note-scribbled, highlighted and full of splatters from ingredients of newly-learned gluten-free recipes, this guide became the map while navigating through my diagnosed gluten-free life. 

The first year of being diagnosed the guide was with me at all times. I toted it around in my bag – never quite knowing when I may have to refer to it. The guide helped me discover if buckwheat was gluten-free (Answer: Yes!) or if spelt should be avoided before the first bite (Answer: Yes!). I fondly call my standing-order shopping list “The Page 84 Hit List” and got some fantastic meal ideas and recipes that are still favorites today.

As you can imagine, I was more than thrilled when I was sent the revised and expanded edition of the “Gluten-Free Diet: A Comprehensive Resource Guide” for review. Fresh, clean, unscathed and almost triple the size of my original edition, I quickly realized that the map that helped me navigate through the gluten-free lifestyle in 2003 is now the GPS of 2009. Jammed packed with classic and new info, it is a must-have for those new to the gluten-free journey, as well as the seasoned gluten-free traveler.

In a quirky way the expansion of the guide is symbolic of the growth of my gluten-free journey over the past 6 years.  Looking now at the original copy of “My Gluten-free Map”, I smile fondly at the dog-eared pages, the notes in the sidebars, and the memories the book transpires. I remember the paths that were traveled, the questioned asked, the guidance received and the lessons learned along the way.

I’ve come along way since 2003, and I am looking forward to the rest of the ride – especially since Shelley Case has provided my GPS.