Moderate consumption of alcoholic beverages can be part of a healthful diet for many. I don’t encourage drinking alcoholic beverages in the early stages of GF eating—please give your gut time to heal before adding alcohol to your diet. There is no one definition of “moderate drinking”, but generally the term is used to describe a lower risk pattern of drinking, as shown in various epidemiological studies. According to the Dietary Guidelines for Americans, drinking in moderation is defined as having no more than 1 drink per day for women and no more than 2 drinks per day for men. This definition refers to the amount consumed on any single day and is not intended as an average over several days.  Finding appropriate alcoholic beverages can be a challenge when following a gluten-free diet, but Kitchen Table Medicine is here to help!

Luckily, there are many so choices that ARE gluten-free!

All wines- sparkling or otherwise are gluten-free. Red wine is a heart-healthy choice approved by many physicians.  Red wine contains resveratrol which helps to protect against heart disease.

Previously, persons on the gluten-free diet were advised to consume only pure wine, potato vodka, rum and tequila. This is still good advice, but is unnecessarily limits your choices. All distilled liquors are gluten-free, even those derived from a gluten containing grain (such as grain vodka or whiskey). This is because of the distillation process, which ensures that none of the gluten from the original ingredients can remain in the finished product. As a person who is familiar with the process of distillation, it seems impossible for gluten to pass into the finished product after distillation. It seems extremely reasonable to assume that all pure distilled liquors must therefore be gluten-free. The only exception to this would be in liquors where gluten-containing ingredients (such as whiskey mash) are added in after distillation—becoming what I would consider unpure distilled liquor. I researched rumors about this being a problem with whiskeys in particular, but found no major manufacturers selling in the US who do add gluten-containing mash. Another potential problem could be in liquors in which carmel coloring (which may contain gluten) are added- I found evidence of Framboise in particular being a potential problem. Thus, many on gluten-free diets may need to avoid dark colored liquors (because of the coloring agents containing gluten, not because the actual liquor does).  Please see http://www.celiac.com/articles/328/1/Does-Distillation-Remove-All-Gluten/Page1.html for more information on this topic. False information about this subject is rife on the internet, I agree that being cautious is important, but causing unnecessary lifelong restriction through misinformation is unacceptable!

I suggest that you avoid most prepared cocktails (strawberry daiquiris, margaritas, mojitos) when out, as the mixes commonly used contain lots of sugar, usually in the form of disgusting high-fructose corn syrup- a non-food best avoided by everyone. If you are going to order a cocktail anyway, ask your bar or restaurant if you can see the ingredients on their mixer before you order. I found that many of my favorite restaurants carry a high-quality mixer made from real juices and pure cane sugar—but you can only get it if you order the “top shelf” drink with more expensive liquor.

Also, if you mix your alcoholic beverage with another beverage, such as soda, tonic water, root beer, orange juice, be sure to check that your mixer is also gluten free.  

Gluten-free alcoholic beverage choices- the list below is in alphabetic order.

• Armagnac - made from grapes.
• Beer: most beers contain gluten. However, there are now gluten-free beers on the market!
  • Redbridge- easiest to find nationally, produced by Anheiser-Busch.
  • Bard’s Tale brand (several varieties, most common is Dragon’s Gold)
  • Green’s (several varieties)
• Bourbon - Makers Mark is definitely GF.
• Brandy
• Champagne
• Cider - fermented from apples or other fruits. Some are safe, however, many add barley for enzymes and flavor. Be sure to read labels or contact manufacturer. Spire Ciders are GF.
• Cognac - made from grapes.
• Gin
• Grappa
• Kahlua
• Kirschwasser (cherry liqueur)
• Margarita Mix:
  • Jose Cuervo.
  • Mr. & Mrs. T.
• Martini: traditional martinis are generally GF. Common mixes:
  • Club Extra Dry Martini (corn & grape).
  • Club Vodka Martini (corn & grape).
• Mead - distilled from honey.
• Mistico:
  • Jose Cuervo Mistico (agave and cane).
• Mixes & Cooking Alcohol:
  • Club Tom Collins (corn).
  • Dimond Jims Bloody Mary Mystery.
  • Holland House - all EXCEPT Teriyaki Marinade and Smooth & Spicy Bloody Mary Mixes.
  • Mr. & Mrs. T - all Except Bloody Mary Mix.
  • Spice Islands - Cooking Wines - Burgundy, Sherry and White. However, I suggest cooking with REAL wine as cooking wines are poor quality.
  • Stirrings- they make a variety of cocktail mixes, higher quality that most mixes.
• Ouzo - made from grapes and anise.
• Rum
• Sake - fermented with rice and Koji enzymes. The Koji enzymes are grown on Miso, which is usually made with barley. The two-product separation from barley, and the manufacturing process should make it gluten-free.
• Scotch Whiskey.
• Sherry
• Sparkling Wine
• Tequila
• Vermouth
• Vodka
• Wine - all wines, including port wines and sherry, are gluten-free.
• Wine Coolers: Despite the name, most wine coolers are malt based and contain gluten.
  • Bartle & James -  wine-based beverages only.
  • Boones - wine-based beverages only

·         Whiskey- Jack Daniels’ Black Label Whiskey is GF. Maker’s Mark Whiskey is GF. Seagram’s Crown Whiskey is also GF. Other whiskeys likely are, as per previous discussion, however are not confirmed by the manufacturer.

Do you need a spring cleaning?

Spring equinox is one of the best times to do a detox!  Many people are accustomed to doing a “spring clean”’ of the home, now is the time to add in a “spring clean” for your body. Think of a detox as the “Spring Cleanse” your body needs to get you back on track with your health-related goals. Winter often leaves us feeling fuzzy-headed, sluggish, bloated and phlegmy from inactivity, holiday overeating, cold/flu season and—important here in Seattle-- lack of sunshine.

A spring detox is also great for individually who typically suffer from seasonal allergies as it aids the liver’s ability to breakdown and metabolize histamine, the molecule that causes itchiness, runny noses and watery eyes. Supporting the liver ahead of time can reduce the impact of seasonal allergies and with repetition, may eliminate allergies completely!

The following detox plan can be followed for as little as three days or as long as three weeks. However, you should check with a doctor before beginning such a plan, particularly if you have a health condition of any kind, including pregnancy. If you have questions about this plan, or need help implementing one safely, I am happy to offer individual—or family appointments for couples who would like to cleanse together. Additionally, supplementation of various nutrients may be useful adjuncts to make a detox such as this one more effective.

The “Spring Cleanse” is simple:

• Drink at least eight -eight ounce glasses of filtered or bottled water daily. Green tea, herbal tea and diluted fresh vegetable juice are also acceptable. Do not consume coffee, black tea, soft drinks or pure juices of any kind. Some people like to have a warm drink first thing in the morning—you can use plain water and add lemon if you like.

• Eat fresh fruits and fresh or steamed vegetables! There is no need to limit these foods. Fruits and vegetables that specifically act to detoxify our bodies include artichokes, beets, pears, carrots, lemons, cilantro, and green leafy vegetables like kale, chard and spinach. Additionally, I strongly recommend consuming berries—during spring in Seattle, it is best to purchase frozen rather than fresh that have been shipped long distances.

• Consume only brown rice, quinoa, millet and amaranth as your only grain choices. Do not eat any wheat, this includes spelt, kamut, triticale and semolina.

• Good choices for protein include fish, turkey, chicken, beans, and raw nuts, nut butters, and seeds. Raw nuts and nut butters are best for cleansing, avoid roasted or salted nut and nut products.

•Healthy fats. Avocados are an excellent source of health fats for those needing additional fat in their diet during a spring cleanse. Avoid canola and peanut oils. Flax seed oil can be drizzled over raw or already cooked food. Always use olive oil for cooking, or sunflower/safflower oil for baking and high temperature cooking.

If your body is going to be on “Spring Break” that means we need to reduce or eliminate the liver’s role of detoxifying poisonous substances in your system.

Things to avoid on a detox:

Alcohol, caffeine (except what is found in green tea), fried foods, red meat, wheat products, dairy products, sweets and other white refined foods such as breads, cookies, cakes and pastries.

The first days of the detox you may feel sluggish so I would recommend starting it on a day that you can stay home and rest. If you work weekdays, starting on a Friday evening or Saturday morning might be best. It is also important to be aware that while the body detoxifies, the mind may do so as well. Honor any emotions that present during this time, without dwelling on them excessively.

Activities: Try to find time each day of the detox for some simple exercise, such as 15-30 minute walks. Low-temperature dry saunas are also a great way to help eliminate toxins, be sure to stay hydrated while sweating and always end with a 60 second cold shower to stimulate the system. If your only choice for a sauna is next to a chlorinated pool, I suggest avoiding the sauna (and the pool nearby!) during your cleanse. Gentle dry skin brushing (exfoliation) also helps support detoxification. Do not brush hard enough to redden or irritate the skin.

If this type of lifestyle is totally new to you it may take several attempts before you are completely successful with it. This is absolutely fine!  Remember that learning to enjoy eating new healthy foods will serve you well in the long run. Any attempt to be healthier is a success, even if you have not yet reached the goal you were hoping for. Please be gentle with yourself and try to appreciate your successes. Be Well!  

 If you have been on a gluten-free diet for any length of time, you have likely noticed the explosion of ready-made gluten-free foods available. At my local Red Apple Market, I can now purchase ready-made pasta, cookies, crackers, bagels, macaroni box meals, English muffins, bread, doughnuts and brownies. The freezer cases contain a variety of gluten-free frozen meals, from pizza to macaroni & cheese. I can buy mixes for bread, cookies, brownies and cakes. Garlic Jim’s now delivers gluten-free pizza to your home from most of their locations in the state.  PF Chang’s offers a gluten-free menu. Overall, I consider the increased availability of these foods a positive leap forward for those of us who must follow a gluten-free diet for health reasons. It is wonderful to have the option to use these foods to create healthful meals when time is short. It is incredibly useful for relatives to be able to purchase foods like this when gluten-free family members come over for dinner. But, there are many reasons to limit consumption of these foods. Today I am going to focus on financial reasons for doing so.

Many gluten-free goods are specialty products that are produced in much smaller quantities than most mass produced prepared foods. Manufacturers should take steps ensure that all the ingredients are gluten free. The products need to be tested for gluten on a periodic basis to ensure that they are safe for individuals who must avoid gluten completely. Creating these products in a gluten-free manner generally requires a dedicated facility—one that never houses gluten containing foods, although some manufacturers use carefully cleaned shared facilities with wheat products (these foods may not be acceptable for some individuals). The ingredients must be shipped to the manufacturing facility. The food must be produced, packaged and shipped to your grocer. The cost of these processes is ultimately passed on to you, the consumer.

I choose to purchase food that is produced locally whenever possible. One reason for this choice is financial. When you purchase food produced hundred or even thousands of miles away the cost of the food goes up because you are also paying for the additional packaging and transportation. Packaging needs are increased to keep the food intact during shipping with the extra costs passed on to you, the consumer. Transportation costs include the cost of fuel, maintaining the vehicles, paying the shipping company employees and more. I’m not going to discuss in detail today, but must mention the environmental impact of producing the fuel for transportation and the materials for packaging as well as increased pollution from using the fuel for transportation of food. Because of these factors, it is a good idea to purchase local products with little or no packaging whenever it is reasonable to do so. Purchasing local saves both money and resources.

Most families purchase food on a budget and cannot afford to substantially increase spending on food. Following a gluten-free diet may become an intolerable financial burden if a person tries to follow a gluten-free version of the standard American diet.  Gluten intolerance frequently runs in families, so it may be necessary to purchase gluten-free foods for multiple family members, compounding the financial issue. A family where only some members are gluten-intolerant may find that feeding the whole family gluten-free is the best way to ensure a gluten-free diet for those members who need it.

An example, using prices found at a local supermarket:

A package of 5 gluten-free bagels costs $5.59 while you can purchase wheat bagels for about $3 for 6.

A 5 oz box of crackers is $4.99 while a 14.5 oz box of Ritz crackers is only $4.11.

A 12oz package of gluten-free spaghetti noodles costs $3.79 while a 16 oz package of wheat spaghetti  noodles can cost as little as $.99.

You can see from that a person accustomed to a bagel with breakfast, crackers with a snack & spaghetti for dinner runs into a substantial difference in cost over time. This is particularly noticeable when feeding multiple people.

Learning that gluten is not a good food for you or a loved one is an incredible & life changing event. The positives of assuring that your amazing body is fed properly so far outweigh the negatives that it is worth the effort to learn how to feed yourself gluten-free and well. Adopting a gluten-free lifestyle is a challenge for many people, and reasonably so! It can be difficult to change, especially without adequate support. I believe that learning how to cook & bake healthfully in your own home is a critical step in adapting to healthful gluten-free living on a budget. Preparing your own food does take time. I know people are very busy today, however, preparing extra food takes little additional time and then you have leftovers in your fridge or freezer, ready for healthy, low cost meals on busy days. Many home cooks choose to set aside a morning, afternoon or evening each week to prepare several dishes to set aside for eating later in the week or month. This is an excellent strategy that cuts down the amount of time you need to spend preparing food on a daily basis.

Healthy diets come in many kinds and depend on the needs & tastes of individual households. Finding a healthy diet that fits you and your family takes trial, error and knowledge. You may need to consult a health care practitioner for advice. Budget conscious cooking can be an extremely healthful way to feed your family- and even include organic foods.  The secret is to focus on inexpensive, natural, wholesome gluten-free whole foods. A whole food is anything that you could imagine growing, or that you eat all the edible parts of over time (such as a chicken). This reduces the cost of your food and may help you recover from any damage that gluten caused you. I encourage individuals and families to frequent farmers markets for extraordinary deals on organic, local produce in the summer and autumn months. Bumper crops can be frozen or canned for eating later in the year. Purchasing an organic, whole chicken often costs less than the breasts alone!

 If you are not used to preparing and eating natural, unprocessed foods, please, be patient with yourself! It takes time to learn how to cook new foods. It takes time to determine the best way to set up your kitchen as a productive workspace. It takes time for tastes to adjust to a more natural diet. Give your family time to adjust by changing gradually whenever possible. Spend afternoons preparing foods with loved ones. If you know a great home cook, ask to spend time in their kitchen with them so that you can learn from their expertise. Most cooks are flattered by the attention. Experiment with new flavors and tastes- but gradually. There are many strategies you can use to gradually accustom your family to a new diet. If you need help, seek it!

Once you start eating whole, fresh, naturally gluten-free foods, you are likely to notice that you feel better too. A whole foods diet, prepared at home from fresh, natural foods is also higher in necessary nutrients to keep your body healthy long term. Whole food contains a broader spectrum of health-promoting nutrition than pills. But don’t throw out your multi-vitamin or discontinue any supplements that your doctor recommends. Many people starting on a gluten-free diet need extra, even specialized nutrition to make up for the nutrients that were absorbed poorly, or not at all because of intestinal damage caused by gluten.  It can take months, or even years in severe cases, for your body to heal and gain adequate nutritional status.

It is handy to be able to purchase GF baked goods ready-made fresh or frozen. I will not try and dispute that. For long-term physical and financial health, I maintain that preparing these foods yourself whenever possible is a better choice. You get far more for your money. You choose the ingredients. A person who does poorly with corn, soy or dairy may have extreme difficulty finding ready-made gluten-free products that are acceptable for them—preparing at home is an optimal choice. If your diet tends to be low in fiber, you can choose higher fiber flours and incorporate nuts, seeds, fruits and vegetables into your backed goods.  Home-made foods are also fresher and frequently taste better.

As a resident of the Puget Sound (Seattle) I tend to purchase various flours, mixes and certified gluten-free oats from Bob’s Red Mill as they are located in Oregon. I also use Pamela’s Baking Mixes as they are located in southern British Columbia (Canada). Both manufacturers pay careful attention to ensuring that their products are safe for individuals who need to follow a gluten-free diet.  If you are an east-coaster, you might choose manufacturers if buying local is important to you.

When you cook or bake at home, you get far more food for your money. Depending upon the ingredients you choose, it’s likely that you could bake 24 muffins for what buying 6 would cost. There are some good gluten-free breads on the market, but loaves can cost over $9. Using a gluten-free mix, you can make a loaf at home for $5-6. With practice, a loaf can be made from scratch for approximately $4. You can make multiple loaves at the same time and freeze slices for reheating later. A large pot of organic lentil soup may cost $8 to prepare and provide up to 20 meals—where a can of lentil soup might provide 2 skimpy servings for $2.79. A large home-made batch of gluten-free meat & vegetable lasagna using mostly organic ingredients may cost $25 to prepare at home and provide25 generous servings, while purchasing a single frozen serving could cost over $5.  

I do purchase ready-made GF baked goods. Please do not get the impression that I am in any way against them! I love that they are available and support producers of these foods whenever possible. But as a budget-conscious consumer, I choose use them sparingly as a convenient part of a healthy diet that focuses on vegetables, fruit, whole grains, legumes and sparing amounts of meat, poultry fish & dairy products.

The following article is from the Washington Post website.

Note: Horrific as this situation is, it serves as a reminder that we should NOT be consuming ANY high-fructose corn syrup! I am particularly concerned for children and teens because mercury is a toxin that can damage the nervous system, particularly in growing humans.

Study Finds High-Fructose Corn Syrup Contains Mercury

Wednesday, January 28, 2009; 12:00 AM

MONDAY, Jan. 26 (HealthDay News) -- Almost half of tested samples of commercial high-fructose corn syrup (HFCS) contained mercury, which was also found in nearly a third of 55 popular brand-name food and beverage products where HFCS is the first- or second-highest labeled ingredient, according to two new U.S. studies.

HFCS has replaced sugar as the sweetener in many beverages and foods such as breads, cereals, breakfast bars, lunch meats, yogurts, soups and condiments. On average, Americans consume about 12 teaspoons per day of HFCS, but teens and other high consumers can take in 80 percent more HFCS than average.

"Mercury is toxic in all its forms. Given how much high-fructose corn syrup is consumed by children, it could be a significant additional source of mercury never before considered. We are calling for immediate changes by industry and the [U.S. Food and Drug Administration] to help stop this avoidable mercury contamination of the food supply," the Institute for Agriculture and Trade Policy's Dr. David Wallinga, a co-author of both studies, said in a prepared statement.

In the first study, published in current issue of Environmental Health, researchers found detectable levels of mercury in nine of 20 samples of commercial HFCS.

And in the second study, the Institute for Agriculture and Trade Policy (IATP), a non-profit watchdog group, found that nearly one in three of 55 brand-name foods contained mercury. The chemical was found most commonly in HFCS-containing dairy products, dressings and condiments.

But an organization representing the refiners is disputing the results published in Environmental Health.

"This study appears to be based on outdated information of dubious significance," said Audrae Erickson, president of the Corn Refiners Association, in a statement. "Our industry has used mercury-free versions of the two re-agents mentioned in the study, hydrochloric acid and caustic soda, for several years. These mercury-free re-agents perform important functions, including adjusting pH balances."

However, the IATP told the Minneapolis Star Tribune that four plants in Georgia, Tennessee, Ohio and West Virginia still use "mercury-cell" technology that can lead to contamination.

IATP's Ben Lilliston also told HealthDay that the Environmental Health findings were based on information gathered by the FDA in 2005.

And the group's own study, while not peer-reviewed, was based on products "bought off the shelf in the autumn of 2008," Lilliston added.

The use of mercury-contaminated caustic soda in the production of HFCS is common. The contamination occurs when mercury cells are used to produce caustic soda.

"The bad news is that nobody knows whether or not their soda or snack food contains HFCS made from ingredients like caustic soda contaminated with mercury. The good news is that mercury-free HFCS ingredients exist. Food companies just need a good push to only use those ingredients," Wallinga said in his prepared statement.

More information

The U.S. Agency for Toxic Substances & Disease Registry has more about mercury and health.

SOURCE: Institute for Agriculture and Trade Policy, news release, Jan. 26, 2009