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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 June 19, 2019

How to Practice Positive Meditation in 2 Simple Steps

How to Practice Positive Meditation in 2 Simple Steps

Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

1. Relax as You Meditate

A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

2. Practice Daily Affirmations

Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

  1. Use first person pronouns in your message (I)
  2. Use present tense (I have)
  3. Use positive messages (I am happy)
  4. Repeat your affirmations on a consistent basis

Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

Here’s an example of a “success affirmation” you can use on a daily basis:

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I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

More About Positive Thinking

Featured photo credit: Jacob Townsend via unsplash.com

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