- Don't cheat, part 2. Unless you make every meal at home using absolutely no packaged products except those labeled "gluten-free," you will eat some gluten. If you ever eat in a restaurant or at a friend's house, or if you cook with any jarred, canned, or packaged foods, you will get some gluten in your food. There is really nothing you can do about it. In my office, we call this unintentional cheating because we know you don't mean to do it. But the bottom line is that you're getting some gluten even when you're doing your best to avoid it, so don't expose your intestines to more toxic gluten by consciously cheating. Unless you make every meal at home using absolutely no packaged products except those labeled "gluten-free," you will eat some gluten. If you ever eat in a restaurant or at a friend's house, or if you cook with any jarred, canned, or packaged foods, you will get some gluten in your food. There is really nothing you can do about it. In my office, we call this unintentional cheating because we know you don't mean to do it. But the bottom line is that you're getting some gluten even when you're doing your best to avoid it, so don't expose your intestines to more toxic gluten by consciously cheating.

- Whenever possible, choose gluten-free (GF) packaged foods. The best choices are foods that are specifically labeled gluten-free. Do not make the mistake of a.s.suming that The best choices are foods that are specifically labeled gluten-free. Do not make the mistake of a.s.suming that wheat-free wheat-free or or yeast-free yeast-free means the same thing as means the same thing as gluten-free gluten-free. Read the labels carefully, using the list of suspect ingredients as your guide. Also, check out the list of resources on Chapter 18. You can order all sorts of gluten-free, safe products for delivery right to your door.

- Go easy on gluten-free baked goods. In order to make up for the lack of gluten and related proteins, many gluten-free baked goods contain unhealthy amounts of saturated fats or trans fats. Once your celiac disease is under control, your body will absorb more of these fats, leading to an increased risk of high cholesterol. In order to make up for the lack of gluten and related proteins, many gluten-free baked goods contain unhealthy amounts of saturated fats or trans fats. Once your celiac disease is under control, your body will absorb more of these fats, leading to an increased risk of high cholesterol.

- Be a gluten sleuth. Everything that goes in your mouth or touches your tongue needs to be screened for gluten. Everything. Read labels on vitamin supplements, toothpaste, mouth rinses, cough medicine, and all over-the-counter medications. Talk with your pharmacist about avoiding gluten so that your prescription medications can be chosen with your special needs in mind (also, look up gluten-free medicines at www.celiac.com). Don't lick postage stamps or envelopes-the glue can contain gluten. Everything that goes in your mouth or touches your tongue needs to be screened for gluten. Everything. Read labels on vitamin supplements, toothpaste, mouth rinses, cough medicine, and all over-the-counter medications. Talk with your pharmacist about avoiding gluten so that your prescription medications can be chosen with your special needs in mind (also, look up gluten-free medicines at www.celiac.com). Don't lick postage stamps or envelopes-the glue can contain gluten.

FAQSI just found out I have celiac disease, and it seems as though I have to spend hours at the grocery store reading labels. Does it ever get any easier?

Yes, it does get easier. You have a lot of new information to a.s.similate, but it's knowledge that will serve you forever. Most of my clients with celiac disease only need to see me two or three times-after that, they understand exactly what they need to do to live a gluten-free life. I highly recommend consulting with a diet.i.tian who specializes in celiac disease to get a handle on the details. Also, check out your local Whole Foods market-they offer a variety of gluten-free foods that are conveniently labeled. And certainly shop online at some of the gluten-free specialty stores. You'll find a helpful list of resources on Chapter 18.If you're struggling emotionally with the transition to a gluten-free lifestyle, you might find it helpful to talk with a psychologist or counselor. Some people need time to mourn the loss of favorite foods, or favorite family meals, or their vision of themselves as indestructible. One or two sessions with a professional can mean the difference between fighting the change and a journey of discovery. Read everything, join a celiac disease support group, befriend the health care professionals, and don't be afraid to ask questions. In addition, there are many wonderful resources to help you and those you love with celiac disease, regardless of whether the disease was diagnosed last week or ten years ago. Two of the best online sources of information are: 1. The Celiac Disease Center at Columbia University (www.CeliacDiseaseCenter.columbia.edu). Check out the online store and the specialized patient information provided by some of the country's best specialists.

2. www.Celiac.com. This celiac disease and gluten-free resource offers information, a message board for people to talk with each other, and links to additional resources and Websites.

- If you don't know, it's a no-go. Foods that are sold from bins may contain gluten, no matter how they are marked. The problem is that you have no way of knowing what sort of food was in the bin before the food you are buying. You may think you're buying dried beans and dried beans alone, but you may also be getting dust from the bulgur wheat that was in the bin last week. The safest choice is to buy only packaged goods labeled Foods that are sold from bins may contain gluten, no matter how they are marked. The problem is that you have no way of knowing what sort of food was in the bin before the food you are buying. You may think you're buying dried beans and dried beans alone, but you may also be getting dust from the bulgur wheat that was in the bin last week. The safest choice is to buy only packaged goods labeled gluten-free gluten-free or with no suspect ingredients on the label. In restaurants, avoid fried foods. Even if your food doesn't contain gluten, the fry oil may have remnants of breading or other gluten-containing foods. Sauces, gravies, and many toppings also contain gluten. You are safest if you eat pure, fresh, whole foods from sources you can trust. or with no suspect ingredients on the label. In restaurants, avoid fried foods. Even if your food doesn't contain gluten, the fry oil may have remnants of breading or other gluten-containing foods. Sauces, gravies, and many toppings also contain gluten. You are safest if you eat pure, fresh, whole foods from sources you can trust.

- Beware of contamination in your own home. In nearly every jar of jam or tub of margarine are bread crumbs left behind by the last person to dip a knife or spoon in them. You have two choices-either stock your own private pantry that other family members know is for your consumption alone, or make sure that everyone in the household uses only fresh, clean utensils to spoon out the products. In nearly every jar of jam or tub of margarine are bread crumbs left behind by the last person to dip a knife or spoon in them. You have two choices-either stock your own private pantry that other family members know is for your consumption alone, or make sure that everyone in the household uses only fresh, clean utensils to spoon out the products.

Foods that are generally considered safe for people with celiac disease are listed in the grocery list beginning on Chapter 18.

BONUS POINTS.

- Get regular screenings. Experts recommend that all adults with celiac disease get annual blood screenings for ferritin (a measure of the amount of iron stored in the body), folate, vitamin B Experts recommend that all adults with celiac disease get annual blood screenings for ferritin (a measure of the amount of iron stored in the body), folate, vitamin B12, and thyroid-stimulating hormone (TSH, a measure of how well the thyroid is working). In addition, you will probably be tested for calcium absorption, which is measured by a test called a 24-hour urine catch 24-hour urine catch. This test is exactly what it sounds like-you urinate into a special container every time you use the bathroom during a 24-hour test period. These tests will allow you and your doctor to track how well your intestines have healed.

- Ask your doctor if you should have a bone density scan. Long-term malabsorption of calcium can lead to osteoporosis, thinning and weakening of bones. But osteoporosis often goes unnoticed. If a scan shows your bones are strong, it will be one less thing for you to worry about, and you'll have a good baseline measure for future reference. If your bones show signs of thinning, you and your doctor can begin a treatment plan. Long-term malabsorption of calcium can lead to osteoporosis, thinning and weakening of bones. But osteoporosis often goes unnoticed. If a scan shows your bones are strong, it will be one less thing for you to worry about, and you'll have a good baseline measure for future reference. If your bones show signs of thinning, you and your doctor can begin a treatment plan.

- Urge family members get tested. Celiac disease is genetic, so first-and second-degree relatives should all be tested. People with autoimmune disorders, such as type 1 diabetes or Hashimoto's disease, also have an increased risk of celiac disease and should be tested. Celiac disease is genetic, so first-and second-degree relatives should all be tested. People with autoimmune disorders, such as type 1 diabetes or Hashimoto's disease, also have an increased risk of celiac disease and should be tested.

- If you are pregnant, or recently had a baby: Remember that your child may have inherited celiac disease along with your soulful eyes. If it's still an option, consider breastfeeding, which seems to offer some protection from celiac disease. When it's time to start on solid food, the best time to introduce gluten-containing foods is when the child is between four and six months old. Research has shown that children who are at high risk of celiac disease have a greater risk of developing the disease if they are introduced to foods containing gluten Remember that your child may have inherited celiac disease along with your soulful eyes. If it's still an option, consider breastfeeding, which seems to offer some protection from celiac disease. When it's time to start on solid food, the best time to introduce gluten-containing foods is when the child is between four and six months old. Research has shown that children who are at high risk of celiac disease have a greater risk of developing the disease if they are introduced to foods containing gluten before before the fourth month, or the fourth month, or after after the seventh month. the seventh month.

- Take advantage of the Clan Thompson Company. Clan Thompson LLC maintains numerous resources at www.ClanThompson.com, including a free email newsletter, lists of gluten-free foods and drugs, recipes, celiac news stories, travel information, and medical replies to more than 100 celiac disease-related questions. Free demos of their Celiac SmartList software (available for Windows, Mac, Palm handhelds, and Pocket PCs) are available for download. The SmartLists are a series of software programs which make it easy to find gluten information on thousands of items, including foods, prescription drugs, and over-the-counter products. Information is verified directly with each manufacturer, and a comments field provides additional details on issues like cross contamination. The SmartLists are updated quarterly, and the company will also research products at a subscriber's request. When they learn that product information has changed and an item is no longer gluten-free, the information is posted on their Gluten Alerts page and an email also goes out to each subscriber. This is a fabulous resource for anyone with celiac disease. Clan Thompson LLC maintains numerous resources at www.ClanThompson.com, including a free email newsletter, lists of gluten-free foods and drugs, recipes, celiac news stories, travel information, and medical replies to more than 100 celiac disease-related questions. Free demos of their Celiac SmartList software (available for Windows, Mac, Palm handhelds, and Pocket PCs) are available for download. The SmartLists are a series of software programs which make it easy to find gluten information on thousands of items, including foods, prescription drugs, and over-the-counter products. Information is verified directly with each manufacturer, and a comments field provides additional details on issues like cross contamination. The SmartLists are updated quarterly, and the company will also research products at a subscriber's request. When they learn that product information has changed and an item is no longer gluten-free, the information is posted on their Gluten Alerts page and an email also goes out to each subscriber. This is a fabulous resource for anyone with celiac disease.

FAQSI understand that it is important to read food labels so I know what foods to buy in the grocery store, but how do I make sure that foods I order in a restaurant don't contain gluten?

Most of the finer restaurants can prepare meals that are gluten-free-all you have to do is talk with the waiter about your options. This is the one time it is okay to use the word allergy allergy. My clients with celiac disease find that most waiters don't understand the wide range of ingredients that could potentially contain gluten gluten and may misguide you even if they don't mean to. If you tell the waiter that you have a severe allergy to even the smallest amounts of wheat, barley, and rye, you can usually count on respect for your food wishes. It can be helpful to become a "regular" at a favorite restaurant-if you develop a relationship with the chef and staff, you will be treated like family (or at least like a valued customer) and they will be more likely to cater to your needs. But it really is difficult to eat out with celiac disease. Most restaurants are a minefield of hidden gluten. You don't want to become a hermit, but you don't want to sacrifice your health for the sake of a fast food meal. Go for meals that are prepared simply, with no breading, no frying, and few added gravies or sauces. Choose from among fresh ingredients listed as safe on Chapter 18. and may misguide you even if they don't mean to. If you tell the waiter that you have a severe allergy to even the smallest amounts of wheat, barley, and rye, you can usually count on respect for your food wishes. It can be helpful to become a "regular" at a favorite restaurant-if you develop a relationship with the chef and staff, you will be treated like family (or at least like a valued customer) and they will be more likely to cater to your needs. But it really is difficult to eat out with celiac disease. Most restaurants are a minefield of hidden gluten. You don't want to become a hermit, but you don't want to sacrifice your health for the sake of a fast food meal. Go for meals that are prepared simply, with no breading, no frying, and few added gravies or sauces. Choose from among fresh ingredients listed as safe on Chapter 18.

SUPPLEMENTS.

People with celiac disease should seriously consider taking supplements to help them get the nutrients they need but won't get in a gluten-free diet. I recommend: 1. Multivitamin. Because wheat products contain so many important nutrients, I like to recommend a good general multivitamin that provides plenty of the B vitamins, especially thiamin, riboflavin, vitamin B Because wheat products contain so many important nutrients, I like to recommend a good general multivitamin that provides plenty of the B vitamins, especially thiamin, riboflavin, vitamin B6, and vitamin B12. One of my favorites is Centrum Performance, which provides 300% DV of all those vitamins, plus 100% DV of folate.

2. Calcium, plus vitamin D. Because so many people with celiac disease have osteoporosis, or have experienced malabsorption of calcium over the years, I always recommend women with celiac disease take a calcium supplement with vitamin D. Calcium can't be absorbed and used by the body without vitamin D, the most potent form. Because too much calcium may increase the risk of prostate cancer, if you're male and have celiac, speak with your physician before taking calcium supplements. Because so many people with celiac disease have osteoporosis, or have experienced malabsorption of calcium over the years, I always recommend women with celiac disease take a calcium supplement with vitamin D. Calcium can't be absorbed and used by the body without vitamin D, the most potent form. Because too much calcium may increase the risk of prostate cancer, if you're male and have celiac, speak with your physician before taking calcium supplements.

3. For women: Take 500 to 600 milligrams of calcium twice a day-once in the morning and once in the evening-for a total of 1,000 to 1,200 milligrams per day. Choose a brand that also contains vitamin D Take 500 to 600 milligrams of calcium twice a day-once in the morning and once in the evening-for a total of 1,000 to 1,200 milligrams per day. Choose a brand that also contains vitamin D3 (also called (also called cholecalciferol cholecalciferol) at a dosage that will give you a total of 400 to 800 IU of vitamin D per day (the exact amount will depend on the dosage of vitamin D included in each calcium tablet-the daily total is the number to focus on).

4. Others, as directed by a physician. People with celiac disease can have multiple nutrient deficiencies before their disease gets under control. Once the disease is diagnosed, blood work will indicate which extra supplements you might need. All additional supplements should only be taken if recommended by a doctor, and only for as long as the doctor recommends-too much of a good thing can be harmful. For example, even though many people with newly diagnosed celiac disease have anemia, too much iron can be toxic. Also, folate supplements can mask a deficiency in vitamin B People with celiac disease can have multiple nutrient deficiencies before their disease gets under control. Once the disease is diagnosed, blood work will indicate which extra supplements you might need. All additional supplements should only be taken if recommended by a doctor, and only for as long as the doctor recommends-too much of a good thing can be harmful. For example, even though many people with newly diagnosed celiac disease have anemia, too much iron can be toxic. Also, folate supplements can mask a deficiency in vitamin B12, so you might overlook a different problem if you start popping supplements on your own.

FAQSWhat are your specific recommendations for staying gluten-free while dining out?

Appetizers: Vegetable salad with olive oil and balsamic vinegar requested on the side, or sliced tomatoes and mozzarella (again, request olive oil and balsamic vinegar on the side, and avoid prepared vinaigrette dressings). Vegetable salad with olive oil and balsamic vinegar requested on the side, or sliced tomatoes and mozzarella (again, request olive oil and balsamic vinegar on the side, and avoid prepared vinaigrette dressings).Entree: Grilled or broiled skinless chicken breast or fish (request seasoned with olive oil, salt, pepper, and lemon) Grilled or broiled skinless chicken breast or fish (request seasoned with olive oil, salt, pepper, and lemon)Unlimited Vegetables: Anything goes, steamed or sauteed in olive oil and garlic. Anything goes, steamed or sauteed in olive oil and garlic.Starch: Plain baked white or sweet potato, plain brown or wild rice. Take advantage if a restaurant offers amaranth, millet, or quinoa on the menu. Plain baked white or sweet potato, plain brown or wild rice. Take advantage if a restaurant offers amaranth, millet, or quinoa on the menu.Dessert: Fresh fruit Fresh fruit

JOY'S 4-STEP PROGRAM FOR CELIAC DISEASE Follow this program if you have celiac disease.

STEP 1...START WITH THE BASICS These are the first things you should do to take control of celiac disease.

- Make sure you thoroughly understand what foods and additives to avoid. If you have any questions or problems following a gluten-free diet, make an appointment with a diet.i.tian who specializes specializes in celiac disease. He or she will answer every question in as much detail as you need. in celiac disease. He or she will answer every question in as much detail as you need.

- Review all the products in your kitchen pantry, refrigerator, freezer, and bathroom medicine cabinet-including medications, toothpaste, and mouth rinses. Read the ingredients on all food labels. Find ways to separate safe products from those that contain gluten.

- Don't cheat!

- Talk with your doctor about the value of regular screenings for bone density, nutrient malnutrition, and celiac disease markers.

- Consider taking a multivitamin. If you're a woman, also consider a calcium supplement containing vitamin D3.

STEP 2...YOUR ULTIMATE GROCERY LIST Controlling celiac disease is not so much about foods you should eat as foods you shouldn't eat. The foods on this list are considered to be generally safe for people with celiac disease. You'll need to carefully check labels on all foods marked with an asterisk (*) asterisk (*)-that's because ingredients can vary from brand to brand (for some categories, I provide gluten-free brands worth considering).

Because most of the popular grains contain gluten, it is important to try new, safe grains. You'll also need to eat a variety of fresh fruits and vegetables to make sure that you get a wide variety of naturally occurring vitamins, minerals, fiber, antioxidants, and other nutrients. Toward the end of the grocery list, I've listed additives and ingredients that are also thought to be safe. And to make your life even easier, I've provided a resource listing of companies (and their Web sites) that offer a variety of gluten-free food items. Take advantage and shop online!

FRUIT.

ALL fresh fruitsFrozen whole fruits, with no additives*Fruit juice

VEGETABLES.

ALL fresh vegetablesALL frozen vegetables with no additives, breading, or saucesAlfalfaArtichokesAvocadoBeans, adzuki*Beans, canned (no gluten additives)Beans, mungBeans and peas, driedChickpeas (garbanzo beans)LentilsOlivesPotatoes (all varieties)*Pumpkin, canned, 100% pure pureeSeaweed

SEAFOOD.

ALL fresh seafoodAll frozen raw seafood with no additives or sauces

LEAN MEATS/EGGS/SOY FOODS.

ALL fresh meats and poultry with no breading or additivesAll frozen raw meats and poultry with no breading or additivesEggs...o...b..ans (including edamame)Tofu

NUTS AND SEEDS (PREFERABLY UNSALTED).

ALL nutsALL seeds except rye and barleyPeanut b.u.t.ter and other nut b.u.t.ters

GRAINS, CEREALS, PASTA, AND MORE.

AmaranthArrowroot starchBuckwheat*Cereals, cold: puffed and flake varieties made with amaranth, buckwheat, corn, millet, rice, or soy; good choices are Nature's Path Crispy Rice, Barbara's Bakery Brown Rice Crisps and Honey Rice Puffins, Health Valley's Organic Blue Corn Flakes*Cereals, hot: cream and flake varieties made with amaranth, cornmeal, buckwheat, hominy grits, rice, quinoa, or soyCorn branCorn chips, plain (preferably baked)Corn flour/corn meal productsCrackers, riceFlour: buckwheat, carob, chickpea, lentil, potato, rice, sago, sorghum, soyGrits (corn or soy)Kasha (not the same as Kashi) the same as Kashi)MasaMilletPasta made from beans, rice, corn, peas, potato, quinoa, rice, or soyPolenta*Popcorn, gluten-free microwave varieties; good choices are Healthy Choice, Jolly Time Light, Newman's LightPotato chips, plain (preferably baked)QuinoaRagiRice (preferably brown or wild)Rice cakes, plain*Soba, 100% buckwheatSorghum and sorghum flourTacos sh.e.l.ls made with corn, hard and softTeffTortillas made with corn, soy, or brown rice

DAIRY.

*Cheese (preferably reduced-fat), not not bleu cheese bleu cheeseCheese, cottage, fat-free or 1% reduced-fat; good choices are from Cabot, Albertson's, Kemps, Axelrod, Friendship, Hood, Winn Dixie, Price Chopper*Cheese, shredded fat-free Cheddar (for meal plan)*Cream cheese (preferably reduced-fat)*Ice cream (check labels, ingredients will vary from flavor to flavor)Milk (preferably fat-free, 1% reduced-fat, or enriched/fortified soy)*Sour cream (preferably fat-free or reduced-fat), plain flavors only only; good choices are from Cabot, Kemp, Albertson's, Winn Dixie, Hood, Friendship, Axelrod*Yogurt, plain, unflavored (preferably fat-free or low-fat); good choices are from Stoneyfield Farms and Yoplait

MISCELLANEOUS.

ALL pure herbs (*if herb mixes, check ingredients)ALL pure spices (*if spice mixes, check ingredients)*Alcohol: all distilled alcohols are gluten-free, but always check with manufacturer, or at www.celiac.com, to be sure that there are no gluten-containing additivesApple cider vinegarBaking chocolateBaking powderBaking soda*Beverages, some soy and rice beverages (check ingredients)

MISCELLANEOUS.

Cocoa powderCoffee, instant and ground; check ingredients of * *flavored coffeeCorn syrupCornstarchCream of tartarGarlicGelatinHerbs and spices (for meal plans): basil (dried), black pepper, Cajun spice, cinnamon, dill, garlic powder, nutmeg, parsley (fresh), rosemary, thyme (fresh)Honey*Hummus (check lablels; ingredients will vary from flavor to flavor); good choices are Trader Joe's garlic, original, kalamata, organic, roasted garlic, and roasted red pepper; all flavors from Wildwood Harvest Foods except roasted red pepper; all flavors from AthenosJam and jelly*Ketchup; good choices are Heinz, Del Monte, Price ChopperMaple syrup*Margarine spread, soft tub, trans fat-free; good choices are I Can't Believe It's Not b.u.t.ter regular, light, and fat-free spray; Benecol regular and light; Promise soft tub, regular and light*Mayonnaise (preferably reduced-fat); good choices are h.e.l.lman's and Best Foods' regular and reduced-fat, Cain's regular, light, and fat-freeMola.s.ses*Mustard; good choices are French's Dijon, Laura Lynn, 365 Organic Every Day DijonNonstick cooking spray; good choices are Pam Original and b.u.t.ter flavor, however Pam Baking is NOT gluten-free)Oil, canolaOil, olivePicklesRelish*Salad dressings; good choices are Newman's Own olive oil and vinegar, balsamic vinaigrette, light balsamic vinaigrette, light red wine and vinegar, light raspberry and walnut, light Italian, light Caesar*Salsa; good choices are Amy's Kitchen, Albertson's, Newman's Own*Snack bars; always check ingredients to be sure; good choice is Enjoy Life brand, Cocoa Loco or Caramel Apple flavors*Soup, lentil or black bean (any gluten-free brand*Soy crisps; good choice is Genisoy*Soy sauce; good choices are La Choy, Hy-Vee soy sauce, Sav-A-Lot Jade Dragon, Bragg Liquid Aminos, Price ChopperSugarTapioca (not pudding) pudding)TeaVanillaVinegar, balsamic, or red wineVinegar, whiteWine, red and white

SAFE (GLUTEN-FREE) ADDITIVES.

Acacia gumAdipic acidAgarAlgaeAlgin/alginateAllicinAnnattoArabic gumArrowrootAs...o...b..c acidAspartameAspicAstragalus gummiferBenzoic acidBHABTADextroseEster gumFructoseGuar gumLocust bean gumMalic acidMethylcelluloseMicrocrystallin cellulosePectinPepsinStearic acidSulfitesTapioca starch/flour (not pudding) pudding)WheyXanthan gum

FOOD COMPANIES THAT OFFER GLUTEN-FREE ITEMS.

Adrienne's Gourmet Foods (www.adriennesgourmetfoods.com): Papadini Lentil Pasta (www.adriennesgourmetfoods.com): Papadini Lentil PastaAmy's Kitchen (www.amys.com): Gluten-Free Chili, Pasta Sauce, Salsa, and Soup; look for the Gluten-Free symbol on product descriptions (www.amys.com): Gluten-Free Chili, Pasta Sauce, Salsa, and Soup; look for the Gluten-Free symbol on product descriptionsAnnie's Naturals (www.anniesnaturals.com): gluten-free dressings, sauces, and marinades: look for Special Dietary Needs on the Products page (www.anniesnaturals.com): gluten-free dressings, sauces, and marinades: look for Special Dietary Needs on the Products pageBarbara's Bakery (www.barbarasbakery.com): look for the Special Diets section under the Product Line tab (www.barbarasbakery.com): look for the Special Diets section under the Product Line tabBell & Evans (www.bellandevans.com): look for Black Box packaging for its Gluten Free Chicken Breast Nuggets and Gluten Free Chicken Breast Tenders, both breaded with rice and corn flour (www.bellandevans.com): look for Black Box packaging for its Gluten Free Chicken Breast Nuggets and Gluten Free Chicken Breast Tenders, both breaded with rice and corn flourEden Foods (www.edenfoods.com): large a.s.sortment of gluten-free products (condiments; j.a.panese) (www.edenfoods.com): large a.s.sortment of gluten-free products (condiments; j.a.panese)Ener-G Foods (www.ener-g.com): gluten-free bread products (www.ener-g.com): gluten-free bread productsEnjoy Life (www.enjoylifefoods.com): breads, cereals, snack bars, and more (www.enjoylifefoods.com): breads, cereals, snack bars, and moreFantastic World Foods (www.fantasticfoods.com): Gluten-Free Bean Dish Mixes, Soup, and Soup Mixes; see specific list under the FAQ tab (www.fantasticfoods.com): Gluten-Free Bean Dish Mixes, Soup, and Soup Mixes; see specific list under the FAQ tabFood for Life Bread (www.foodforlife.com): gluten-free breads (www.foodforlife.com): gluten-free breadsGluten-Free Mall (www.glutenfreemall.com) (www.glutenfreemall.com)Josefs Gluten-Free (www.josefsglutenfree.com) (www.josefsglutenfree.com)Quinoa Corporation (www.quinoa.net): gluten-free grains and pasta (www.quinoa.net): gluten-free grains and pastaThai Kitchen Asian (www.thaikitchen.com/allergyinfo.html): gluten-free noodle products and sauces (www.thaikitchen.com/allergyinfo.html): gluten-free noodle products and saucesWestbrae (www.westbrae.com/products/condiments.php): condiments (www.westbrae.com/products/condiments.php): condimentsWild Oats Market (www.wildoats.com/u/health100305/): Gluten Free Shopping List (www.wildoats.com/u/health100305/): Gluten Free Shopping List

STEP 3...GOING ABOVE AND BEYOND There really is no "above and beyond" for people with celiac disease-the treatment is to stop eating gluten-containing foods and take supplements to make up for the shortfall in vitamins and minerals in this restricted diet. However, there are some things you can do to be helpful to others: - Recommend that first- and second-degree relatives get tested to make sure that they don't have undiagnosed celiac disease.

- If you are pregnant or have a child, talk with the pediatrician about your celiac disease so that he/she can be aware of your child's increased risk.

THE OATMEAL QUESTIONAlthough oats are naturally gluten-free, they can be contaminated with wheat during the growing, milling, or packaging processes. If you want to add oats to your diet, here are some guidelines: - Add oats only after your health has stabilized on a gluten-free diet, and only with your doctor's okay.

- Choose McCann's Irish Oatmeal, which is processed in a dedicated oats-only mill...or ask your doctor for a brand recommendation.

- For the first few days, eat only a cup of oatmeal to see how your body reacts. Then move up to a cup for another few days before eating a full portion.

- Never order oats when you're out...and don't buy prepared or packaged food with oats.

STEP 4...MEAL PLANS These sample menus include foods that have been shown to be generally safe for people who have celiac disease. In addition, they provide plenty of vitamins and minerals that are often missing in a gluten-free diet.

Every day, choose one one option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are option for each of the three meals-breakfast, lunch, and dinner. Then, one or two times per day, choose from a variety of my suggested snacks. Approximate calories have been provided to help adjust for your personal weight management goals. If you find yourself hungry (and if weight is not an issue), feel free to increase the portion sizes for meals and snacks. Beverage calories are not not included. included.

You can also prepare some of the delicious recipes in my other chapters by simply subst.i.tuting gluten-free ingredients when necessary. And always always remember to check remember to check every every ingredient listed on condiments, spreads, and other prepared food. Enjoy! ingredient listed on condiments, spreads, and other prepared food. Enjoy!

BREAKFAST OPTIONS.

(Approximately 300 to 400 calories)

Berry-Nut Yogurt Parfait Spoon 1/3 cup fat-free yogurt in parfait gla.s.s. Top with 2 heaping tablespoons berries and 1 tablespoon chopped nuts or seeds (walnuts, pecans, peanuts, slivered almonds, sunflower seeds, or ground flaxseed). Repeat the three layers two times (yogurt, berries, and then nuts).

Cold Cereal with Milk and Fruit 1 cup gluten-free cereal (i.e., gluten-free brand of cornflakes, amaranth flakes, or puffed rice) mixed with 1 tablespoon ground flaxseed and 1 cup milk (fat-free, 1% reduced-fat, or calcium-enriched/fortified soy). Enjoy with sliced banana (or grapefruit or 1 orange).

Cantaloupe with Cottage Cheese and Sunflower Seeds cantaloupe stuffed with 1 cup fat-free or 1% reduced-fat cottage cheese and sprinkled with 1 tablespoon sunflower seeds or chopped nuts (walnuts, pecans, almonds, peanuts, or cashews).

Mexican Breakfast Spud-let 1 medium baked potato split and stuffed with scrambled eggs: Beat 1 whole egg with 2 egg whites and cook in hot skillet coated with Pam Original nonstick cooking spray (do not use Pam Baking which contains gluten) or 1 teaspoon olive or canola oil). Season eggs with salt and pepper to taste and top with 2 heaping tablespoons salsa (check salsa ingredients). Pam Baking which contains gluten) or 1 teaspoon olive or canola oil). Season eggs with salt and pepper to taste and top with 2 heaping tablespoons salsa (check salsa ingredients).

Apple Slices with Peanut b.u.t.ter 1 apple or banana, sliced and topped with 2 tablespoons peanut b.u.t.ter. Or 1 slice gluten-free bread, toasted and topped with 1 level tablespoon peanut b.u.t.ter and served with 1 sliced banana or 1 apple.

Scrambled Eggs with Broccoli and Cheese Beat 1 whole egg with 2 egg whites and cook in a hot skillet coated with Pam Original nonstick cooking spray (not Pam Baking). When eggs are almost cooked, add 1 cup cooked broccoli florets and 1 ounce shredded fat-free or reduced-fat cheese. Enjoy with grapefruit (or banana, mango, or 1 orange). Pam Baking). When eggs are almost cooked, add 1 cup cooked broccoli florets and 1 ounce shredded fat-free or reduced-fat cheese. Enjoy with grapefruit (or banana, mango, or 1 orange).

Tropical Mango-Citrus Smoothie with Rice Cakes and Cottage Cheese 1 serving (2 cups) Tropical Mango-Citrus Smoothie. Enjoy with 2 plain rice cakes, each topped with sliced tomato and 1 heaping tablespoon fat-free or 1% reduced-fat cottage cheese.

Apple Cinnamon Pancakes with Lemon Yogurt Topping 1 serving Apple Cinnamon Pancakes with Lemon Yogurt Topping.

LUNCH OPTIONS.