What Is a Gluten-Free Diet? Before tackling the gluten-free diet, let’s get to know our culprit. Gluten is a specific type of protein, but one you won’t find in meat or eggs. Instead gluten is found in wheat, rye, and barley. Going gluten-free means avoiding these grains. A gluten-free diet is essential for most people with gluten allergies or celiac disease, a condition which causes intestinal damage when gluten is eaten.
Gluten “Red Flags” People on a gluten-free diet need a sharp eye for labels. Some ingredient red flags are obvious, like wheat, wheat gluten, barley, or rye. But some foods have “stealth” gluten. Two terms to watch for are malt (which is made from barley) and hydrolyzed vegetable protein (it often contains wheat). And while oats may offer an alternative for those eating gluten-free, they may also increase symptoms, including abdominal pain, bloating, and diarrhea.
Say Bye-Bye to Bread … Mostly Perhaps the most difficult step in a gluten-free diet is bidding farewell to bread as you know it – that includes white, wheat, marble, and rye. Also off limits are bagels, muffins, croissants, hamburger buns, scones – you get the idea. Yes, even pizza. But don’t despair – there are alternatives.
You Have Gluten-Free Bread Choices Many health foods stores and some major supermarkets now carry gluten-free products, including an assortment of breads. These are often made with rice or potato flour instead of wheat. Just check the label to make sure it says “100% gluten-free.”
Lots of Cereals Have Gluten Traditional breakfast cereals are another casualty for people on a gluten-free diet. Cream of Wheat is obviously out, but so are many other favorites. Cheerios contain wheat starch, while Frosted Flakes use malt flavoring. Any cereal containing wheat, barley, rye, or malt must be avoided.
Enjoy Corn and Rice Cereals Corn and rice-based cereals are good breakfast alternatives, but it’s crucial to read labels carefully, as some may also contain malt. You may want to check your supermarket’s health-food section for gluten-free products.
Pasta Is Made of Wheat It’s true, no matter what its shape or name, most pasta is made out of wheat. So you’ll need to avoid spaghetti, macaroni, shells, and spirals when you’re on a gluten-free diet
Dig in to Rice and Potatoes On a gluten-free diet? Say hello to filling, flexible, good-for-you rice and potatoes. You can top them with just about anything, mix them into meals, or enjoy them on their own. Still mourning the loss of your favorite pasta? Here’s a secret: When you’re really craving a bowl of spaghetti, it is possible to find gluten-free pasta – just think rice noodles.
Most Crackers Are Made of Wheat Check out the ingredients label and you’ll find that most crackers have wheat as one of their main ingredients. Your mission? Find an alternative venue for your favorite cheese spreads.
Rev Up Munchies With Rice Cakes Who needs crackers when rice cakes and corn chips can host all sorts of spreads and dips? Another gluten-free crunchy snack: popcorn.
Steer Clear: Chicken Nuggets & Fish Sticks Check the ingredients, but the breading on most chicken nuggets and fish sticks is generally made from wheat flour
Who Misses the Breading? You don’t need to hide the succulent charms of fresh chicken, fish, and beef under a bunch of bread. Go for unprocessed meat without the additives and you’ll be eating right for a gluten-free diet. Do keep in mind that hot dogs and deli meats are processed, so check the ingredients for additives that might contain gluten.
Avoid Most Cookies and Cakes While a gluten-free diet won’t contain most traditional cakes, pies, cookies, and other celebratory treats -- which are loaded with wheat flour -- there are still lots of ways to satisfy your sweet tooth.
Enjoy Sweet and Chewy Treats Marshmallows, gumdrops, plain hard candies -- these are all usually gluten-free. But it doesn’t have to stop there. Look for specialty bakeries that may be able to create custom-ordered gluten-free cakes, pies, and other treats, too.
Beer Contains Wheat -- Who Knew? Unfortunately for fans of the six-pack, most beers are made with barley malt. While there are some gluten-free beers, it’s best to check with your doctor or dietitian about whether these are safe for you.
Cheers! You Can Still Raise a Glass Wine and liquors are generally gluten-free, so you can still raise a glass and offer a toast, no matter what the occasion.
There’s So Much More to Enjoy Along with wine, potatoes, and rice there’s even more delicious food and drink that’s safe to enjoy on a gluten-free diet, such as eggs, fruits, vegetables and milk products.
A small note: When using frozen or canned fruits and vegetables, check for additives that might contain gluten. The same goes for processed cheese spreads and flavored yogurts.
When Dining Out, Talk It Out One of the biggest challenges in maintaining a gluten-free diet is decoding a restaurant menu. Don’t be shy. Talk with your server or the chef and explain your dietary needs -- they’re there to satisfy you.
To Stay Symptom-Free For most people with celiac disease, even a little gluten can damage the intestines, and include symptoms like gas and bloating, changes in bowel movements, weight loss, feeling very tired, and weakness. That’s why going gluten-free can be a big help to those with celiac disease or gluten allergies. Note: Check with your health care provider before making major dietary changes.
Gluten-Free Diet and Autism Some parents believe a gluten-free diet can help children with autism, although the idea is controversial. The theory suggests children with autism are sensitive to gluten, and avoiding the protein can improve certain symptoms, such as speech or social behavior. At present, there is not enough research to confirm or refute the effectiveness of gluten-free diets in people with autism.
Going Gluten-Free Has Its Drawbacks The gluten-free diet isn’t always easy. People who benefit generally need to stick with the diet for life. That means giving up many staples, such as bread and pasta, and treats like cake and cookies. But it’s getting ever easier to find gluten-free alternatives, and careful planning can help you stay gluten-free long-term.

 by Lisa Fraser
 The holidays are over, we have returned to our regular schedules and it is back to business as usual. Now is the time to focus and get some real work done. You may feel like you are continually busy, but at the end of the day, have you accomplished as much as you could have? If you find that you are constantly overwhelmed with busy-ness, perhaps it is time for some time management tips.

Declutter. Organize your desk space, filing system and office clutter. You will find yourself getting less distracted and will appreciate the breathing space. Make your office a sanctuary for your creativity to blossom.

Set Priorities. Commit to making a list of all the things that you need to accomplish. Break this list down into items that are urgent, those that are important and finally, those that would be nice to complete (but can wait). If you are having difficulty deciding what is most urgent, consider the items that affect your business income the most or that come up most often to be top priority. You will feel more relaxed knowing you are not missing completion of a task and the simple act of crossing completed items off your list is very satisfying.

Delegate. The less urgent tasks can be passed to your assistant, if you have one. If you do not have one, and find that you just do not have enough time in your business, now may be a good time to consider hiring one. This will allow you to be fully focused on the important business at hand and ensure your unique personal touch.

Make a Plan. Use your online calendar to organize your day and ensure you are always prepared for meetings. In terms of scheduling, plan your day so that you are completing your most important tasks when you are most energized. If you are a morning person, get through the most important tasks at the beginning of your day.

Block Time for Distractors. Turn off the visual and/or auditory alert that indicates you have a new e-mail message, put your devices on silent and schedule your online activities. Block off time chunks each day to review your inbox/reply as appropriate, check messages and post to your sites. It is too easy to get sucked into a distractor time vortex!

Multitasking is a Myth. Since reading, The Myth of Multitasking by Dave Crenshaw, I no longer use the term “multitasking”. It is impossible to give your full, undivided attention to more than one thing at a time. Think about typing a message while talking to your assistant. Are you truly focused on both the entire time, or are you listening to your assistant and then re-reading the last few words of your message to regain your thoughts, or asking your assistant to repeat what was said when you finish typing the message? When you switch your focus back and forth, what Dave Crenshaw refers to as “switchtasking”, you are actually losing time as you refocus when returning to each task.

Prepare for Delays. We generally tend to think that things do not take as long as they actually do. Getting to a meeting or event requires preparation. Work backwards from the time you want to arrive and subtract out the time it takes to put yourself together mentally and physically, as well as to get there. Build a little extra buffer time into your calendar so you will arrive relaxed and prepared. 

Guard Your Time. Throughout the day, there will be people that want time with you and that can drain your energy. Guard your time and respect those that have scheduled time with you. While it can be uncomfortable, saying “no” can be very liberating.

Remember to reward yourself for being so organized and accomplishing so much during your work time. You deserve it!

By Melissa McCreery, PhD, ACC

You know that saying, “The road to hell is paved with good intentions?” It’s one thing to set a goal or declare a New Year’s resolution. It’s another thing to create a new habit or routine that actually sticks. We can spend so much of our life on “automatic pilot.” This is especially true if you are busy, living a stressful life, or have too much on your plate.

You vow to work out every day, but life gets busy and it doesn’t happen. You tell yourself that you will stop and eat a healthy lunch, but work picks up and pretty soon its midafternoon and you are ready to go on a sugar binge. You promised to manage your stress better or practice those stretching exercises so that you wouldn’t get those tension headaches from sitting at your computer…but it isn’t happening. Maybe you set a goal to only check email once or twice a day, but you are finding it’s hard to manage your time. Do you set your priorities in the morning and find yourself way off track by the end of the day?

Guess what? There may be some easy solutions. The way to stay in the driver’s seat of your life—so that YOU are the one setting the course and making the decisions about how you spend your valuable time and energy—is to stay present. When you are on “automatic pilot,” routinely going through the motions of your life, you tend to be operating “mindlessly.” Ever have the experience of munching through too much candy at your desk or losing hours sifting through email? These are common examples of operating mindlessly and not making deliberate choices of how you want to be focusing your time.

Here are some easy ways to keep your goals and your priorities in focus:

1. Schedule, schedule, schedule. Yes, it’s obvious and yes, you already know this. But are you doing it? Is that new habit that you are trying to get comfortable with actually IN your calendar? Do you have the intention of working out regularly, or have you carved out the space and time to make it happen? Have you committed to the time it takes to buy the healthy groceries or to do the thing you are going to do instead of stress eating? Beware of holding this information exclusively in your head. For most busy women, if it’s not in your calendar, it probably isn’t going to exist.
2. Create a system for checking in with yourself. A schedule or priority list only works if you remember that you have one. Implement a plan for checking in with yourself throughout the day. Here’s a great little tool for setting up an hourly reminder on your computer: http://www.insightmeditationcenter.org/meditation-timers/ It’s actually designed to time a period of meditation (a great way to get grounded), but my clients and I have found it useful as a 60 minute reminder to check in with ourselves. You might use the bell as a reminder to hydrate, to stretch, to review your priorities, or to manage your hunger so it doesn’t end up managing you. Looking for other options? Just do an internet search for online alarms or stopwatches.
3. Be open to plan failures. Here’s what happens too much of the time. Person sets a goal and embarks upon achieving it. Person fails or the plan fails, but in any event, the process breaks down. Person gets frustrated and blames herself. Person either picks herself back up and tries again—harder—or feels defeated and gives up, at least for the moment (and perhaps consumes a large bowl of ice cream in the process). Be open to failures. In fact, expect them. It’s very likely that your first (or fourth) attempt at trying to do something differently is not going to go perfectly. When you fail—when you overeat, forget to work out (or are too tired), lapse back into not getting enough sleep or not meditating or journaling or whatever you vowed to do—ask yourself what you can learn from your failure. What is the failure telling you about how you can make your plan better? Tweaking and adjusting are how permanent habits are creat ed.
4. Leverage what you already know. Interestingly (or irritatingly) enough, when it comes to making personal changes, many smart, high-achievers start from scratch and fail to leverage the strengths and strategies they use to flourish in other areas of their life. Where do you feel most confident and competent? Consider what you do in that part of your life that keeps you on track, motivated, and focused on the goal. Now, how might you incorporate those skills and techniques to help you succeed with your current goals?

It’s not always about doing more. Creating a foundation that nurtures success can be invaluable. Try these tips and stay tuned for part two in this series where I’ll share a tip for breaking old patterns with food and overeating.

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEBSITE? Feel free to reprint on your own website, newsletter, blog or message boards as long as you include the following: Copyright © 2010 Melissa McCreery, PhD. Are you a smart, busy woman struggling with emotional eating, overeating, and balancing work and life? Claim your free audio series: “5 Simple Steps to Move Beyond Overwhelm with Food and Life" at http://TooMuchOnHerPlate.com Melissa McCreery, PhD, ACC, is a Psychologist, Emotional Eating and Life Balance Expert, and the founder of www.TooMuchOnHerPlate.com, a company dedicated to providing smart resources to busy women struggling with food, weight and overwhelm.