This slidedeck is part of the UCSD Alumni Webinar Series and took place in February 2012. Elizabeth Kaplan, UCSD alumna discusses going Gluten Free.

1. Going Gluten Free
Gluten-free & GF/DF Diet Made Simple

2. Elizabeth Kaplan
 Founder and CEO- The Pure Pantry, gluten-free,
organic baking mixes, www.thepurepantry.com,
facebook/thepurepantry
 Cookbook author: “Fresh from Elizabeth’s Kitchen:
Gluten-free & Allergy-free Recipes”
 Teacher, Chef, Nutrition Expert – culinary arts
background and culinary instructor
 Three children with food sensitivities, celiac
disease
 8 years gluten-free!

3. What is gluten?
 Gluten is a protein found in wheat, barley, rye and
oats (because of cross contamination), but there
are many others grains to look out for that contain
gluten:
 Bulgur
 Couscous
 Duram
 Kamut
 Oat flour
 Semolina
 Spelt

4. Food Additives that contain
Gluten
 Barley Malt
 Modified food starch
 Malt Vinegar
 “Natural” flavorings
 Packaged mixes and spices
 Soy sauce
 Teriyaki sauce
 Vanilla flavoring
 Candy, mints, gum
 Medications, body products
 And many, many more!

5. Why should so many people
avoid gluten?
 Celiac Disease: auto-immune (1 in 100)
 Gluten intolerance/sensitivities/ allergies-
immune response to allergen (8 out of 10)
 AD/HD & Autism: problems digesting
proteins found gluten and casein cause an
opiate-like effect on the brain (Autism
rates:1 in 100)
 Auto-immune diseases including thyroid
issues

6. Typical Case Study
From Mark Liponis, MD, “Ultra-
Longevity”
“When I first met Daria, her C-reactive protein level was 6.3 (it should be less
than .7) and her white blood count was 11.7 (it should be around 5). Her
cholesterol level was 467. At 44 years old, she had been feeling sick for a a
dozen years and former doctors had diagnosed her with fibromyalgia, lupus and
autoimmune thyroid disease.”
“Daria removed gluten, dairy, soy, eggs, shellfish and nuts form her diet.
Following the illumination diet, within eight weeks Daria was able to get off of
prednisone and had lost 16 lbs. Six months later she had lost 30 lbs. A year
later, her CRP was down to .8, her thyroid was normal and her cholesterol was
down to 191.”

7. Gluten Causes Inflammatory Response
in 80% of individuals tested
Typical symptoms from sensitivity to gluten
Weight gain/loss
Inability to loose weight
Migraine headaches
Thyroid disorders
Brain fog
Bone, joint, muscle pain
Bloating, gas, stomach pain
Sluggish, lack energy
Stuffy nose, post-nasal drip
Rashes, eczema

8. Why is gluten not good for
us?
 GMO’s
 High gluten levels in wheat supply
 Difficult to digest
 Top allergen along with dairy, soy,
nuts and eggs
 Causes inflammation
 Destroys villi in celiac disease
patients

9. Other diseases/health problems
often related to gluten-intolerance
 Sjogren’s syndrome-- autoimmune disease in which
people’s white blood cells attack their moisture-producing
glands
 Psoriasis
 Rheumatoid arthritis
 Insulin-dependent diabetes (type 1)
 IBS (Irritable Bowel Syndrome)
 Crohn's disease- inflamed intestine
 Non Hodgkin's lymphoma
 Osteoporosis and other bone
disorders, bone fractures

10. How to get tested
 Blood test – must be eating gluten
 Stool test – must be eating gluten
 Genetic test – do not need to
consume gluten
 Elimination diet/self test – remove
gluten for 1 month to see if
symptoms subside

11. How do I go gluten-free?
 Check out my blog post on 10 Steps to going
gluten free. www.thepurepantry.com/blog
 Start with a cleanse to remove all impurities
from the body, detox the liver, heal the gut
 Clear your pantry of all gluten containing
foods
 Shop wise: stock your gluten-free pantry
with healthy GF foods.
 Always read labels!
 When in doubt, go without!
 For a complete listing of gluten containing
foods please go to:www.csaceliacs.org
App available on i-phone

12.  Don’t make the mistake of
substituting gluten with sugar!
Occasional treats are okay and can
still be healthy.

13. What can I eat!?

14. What to stock your pantry
with:
A healthy gluten-free diet is based on:
 Whole gluten free grains,
 Vegetables and fruits,
 Lean proteins,
 Good fats/oils
 Dairy or dairy alternatives.
Eating “immune-friendly” whole foods and avoiding
packaged foods will keep you and your family
healthy.

15. Grains and Flours:
 Rice: go for a variety, from brown to
wild rice
 Gluten free pasta: go for the
wholegrain varieties
 Gluten free cereals with flax,
buckwheat, brown rice
 Quinoa

16. Fruits:
 Fresh fruits – all varieties
 Most beneficial:
 Avocado- high in Omega 3 fatty acids
 Acai Berry and Blueberries- high in
antioxidants
 Pomegranate- potent
antioxidant, cancer fighting
brain and heart health

17. Nuts and seeds:
 Coconut, almonds and walnuts; pumpkin,
sunflower, flax and chia seeds
 Most beneficial for individuals with celiac
disease, allergies and gut sensitivities:
 Almonds – anti-inflammatory, high in vit E
for healthy skin and hair, reduces blood
cholesterol

18. Vegetables:
 Fresh vegetables – all varieties
 Most beneficial:
 Spinach- for blood, brain and heart health,
cancer fighting elements, rich in
carotenoids, iron, folic acid
 Garlic- cancer fighting, intestinal health,
infection fighting
 Tomatoes- cancer fighting,
 anti-oxidants, carotenoids
 Broccoli- high in fiber,
 high in cancer preventing
 anti-oxidants, high in
 calcium

19. Beans:
 All varieties of beans and lentils; when
making from scratch be sure to soak your
beans before cooking and adding in kombu
to make the bean more digestible and to
impart extra minerals
 Most beneficial are lentils- highest in fiber
-15.6 grams of fiber in 1 cup cooked

20. Protein:
 Organic, lean fish, meat and poultry
 Wild caught salmon – high in protein,
omega fatty acids for brain health
 Eggs if tolerated

21. Oils and Fats
 Olive oil, walnut oil, coconut oil, flax
oil, borage oil, (Udo’s blend)
 Most beneficial:
 Olive Oil- cancer fighting, brain
health, intestinal health
 Coconut Oil – contains lauric acid
which promotes healthy bacteria in
the gut

22. Should soy be omitted?
 Soybeans require fermentation which can
interfere with proper digestion
 Processing requires high heat and
chemicals
 Soy is a common allergen and like gluten
and casein, it can form opiate-like
peptides.
 If your can tolerate soy, best sources are
organic: edamame, naturally fermented
soy products such as miso (gf) and tofu.

23. Milk Alternatives
 Coconut milk
 Coconut yogurt
 Almond milk
 Rice milk
 Hemp milk
 Soy and tofu products (if tolerated)

24. Sweeteners and Treats
 Use raw agave, maple sugar, organic
unrefined sweeteners, honey for baking
 Sorbets
 Coconut Bliss ice cream: ice cream made
with coconut milk GF/CF/SF
 Dairy Free Fruit Bars

25. Treats for special occasions
 GF/CF/SF Chocolate Chip Cookies,
Oatmeal Spice and Sugar Cookies,
Dark Chocolate Cake from The Pure
Pantry
 Check www.thepurepantry for over
100 recipes using GF/CF/SF baking
mix

26. Butter Alternatives
 Coconut oil/butter
 Ghee (clarified butter- no casein)
 Non-hydrogenated shortening
 Earth Balance

27. For celiac disease and gluten
allergy testing
Contact the Warren Medical Research Center for Celiac Disease
at UCSD (858)822-1022
Email: celiaccenter@ucsd.edu
Nutritional consulting and testing:
Dr. Joni Labbe, Labbe Health Center
4747 Morena Blvd., San Diego
858-483-4770
Recipes, cookbook, “Fresh from Elizabeth’s Kitchen: Gluten-
free & Allergy-free Recipes”, blog and products:
www.thepurepantry.com, 1-866-881-7873

28. Breakfast
Gluten-free Menu Ideas
Lunch Dinner Snack or Dessert
Blueberry Oat Pancakes with (V) Lentil and Root Vegetable Soup p. (V) Spaghetti with 1 gluten-free Old Fashioned
Blueberry-Agave Syrup, p. 24 70, and Green Salad Turkey Meatballs Chocolate Chip Cookie from
p. 110 The Pure Pantry
Caesar Salad p. 76
Veggie Frittata, p. 42 (V)Pear, Persimmon & Fennel Salad, p. Almond Encrusted 1 scoop Coconut Bliss gluten-
Udi’s Multi-grain toast 83 Tilapia with Apricot- free/dairy-free ice cream
with grilled chicken Orange Teriyaki Dipping
Sauce, p. 99
Brown basmati rice
Steamed organic
broccoli
Apricot Amaranth Muffin, p. 51 (V)Bean burrito with brown rice flour Grilled Chicken with Apple Crisp
So-Delicious Vanilla Coconut Yogurt tortilla, tomato salsa, black beans, Pomegranate Chipotle (www.thepurepantry.com/reci
with chopped almonds, fresh guacamole BBQ Sauce, p. 95 pes)
strawberries and blueberries Yukon Gold Potato-Goat
Cheese Gratin, p. 117
Steamed organic green
beans
Gluten-free Steal Cut Oats with Lentil Root Vegetable Soup (V) White Bean Oregano 1 oz. gluten-free/dairy-free
raisins, diced apple and agave Panini with Havarti or Daiya and Udi’s Soup, p. 74 dark chocolate
nectar multigrain bread Corn Muffins, p. 59
Green Salad
Apricot Amaranth Muffin, p. 51 (V)Asian Rice Noodle Soup with chopped Greek Salad with Fruit sorbet
Scrambled eggs with avocado, goat organic veggies: carrots, celery, Chinese Omega-Oregano
feta cheese, red pepper, spinach pea pods, etc. Dressing, p. 79
Grilled Salmon with
Dilly-Lemony “Tartar”
Sauce, p. 100
Organic Buckwheat Flax Pancakes Turkey or Veggie wrap with brown rice (V)Quinoa with Roasted So-Delicious Coconut Yogurt
from The Pure Pantry with organic tortilla, lettuce, avocado and cheddar or Eggplant Caponata with fresh berries
agave Daiya slices Green salad
Gingerbread Waffles with Pecan- (V)Curried Quinoa Mango Salad, p. 88 Mojito Chicken p. 96, Dark Chocolate Cake from
Agave Butter and Cinnamon- Vegetable crudités and hummus with Cilantro Rice, p. The Pure Pantry with