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5 Keys to Maintaining a Gluten-Free Diet

5 Keys to Maintaining a Gluten-Free Diet

1. Gather and Share More Information About Gluten

Whether you’re avoiding gluten for the sake of a loved one, have celiac disease, gluten intolerance or feel it’s more efficacious for your lifestyle, it’s important to learn all you can about gluten and gliadin proteins. As recently as five years ago, the average person had never even heard of gluten or gluten-free diets! It could be a challenging concept to explain to others. Fortunately, most people now know that gluten, and the similar protein gliadin, are found in foods containing wheat, barley, rye, and sometimes oats. There’s still quite a bit of misinformation out there and not enough people understand how important and prevalent the need for a gluten-free diet can be. The more you learn about and explain gluten to others in your circles, the easier it becomes for you and other GF individuals to navigate around gluten.

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2. Become a Label Reader

You know that the less processed food you eat, the better your health. Foods that are whole and or minimally processed are ideal. The majority of the time you don’t falter from this routine but sometimes that’s not completely feasible. There are times when using more processed food items may be necessary. That’s when your newly acquired knowledge of gluten/gliadin really comes into play!  When you purchase packaged foods, read the labels carefully. Learn to decipher the names of ingredients that could potentially contain gluten. Substances such as MSG, natural flavorings, food coloring, emulsifiers, lecithins, and hydrolyzed vegetable proteins potentially contain gluten.  Take note of where and how the foods are processed. Nuts are naturally gluten-free, but are often processed in facilities that also process wheat products.

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3. When in Doubt Go Without

Social gatherings such as mixers and parties can present some unique, but surmountable challenges.  In a social gathering no one wants to be a rude guest. If your host has made a divine looking dish it’s not impolite to inquire about its ingredients.  If you’re uncertain about any food, politely decline to eat it. Use the opportunity of turning down the items to spark an informative and entertaining dialogue about gluten.  Regardless, it’s still a party and you shouldn’t really have to go without eating something. So, be proactive and bring your own food! Better yet, when the opportunity makes itself available, always offer to bring a gluten-free dish or two. Just remember to be civil and engage the host who invited you to the gathering and you’ll be successful.

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4. Watch for Cross-Contamination

Within a few months, learning what ingredients to avoid in your food becomes second nature. Being vigilant about separate cooking vessels, surfaces and utensils requires a bit more diligence. Sharing rice on the same plate as spaghetti is an obvious mistake, but the potential mistake of putting pickles on your meat patty may come as a surprise.  Pickles are often processed using malted vinegar or beer. When at home and especially when dining out, make certain you reinforce the necessity of keeping gluten-free dishes separate.

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5. Scout Ahead

Before eating at a new or unknown establishment, do a little research. Both word of mouth and online queries are a great start. Check out online directories, independent reviews and blogs. You should also contact the establishment. Ask them what protocols are in place regarding gluten. Be civil and thankful. Most staff and servers are receptive and helpful when it comes to food restrictions. When appropriate, be certain to give them a generous gratuity. Killing them with kindness as you inquire about gluten helps ensure that gluten won’t put a damper on your lifestyle.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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