Generation GF

Every holiday season, hot cocoa bombs pop up at grocery stores and coffee shops. These are the little round balls of chocolate that hide a little surprise inside! When you put these “bombs” into a cup of warm milk, the chocolate will melt and all of the fun inside will come out - marshmallows, sprinkles, and whatever else you put inside! ❄️

If you’re gluten-free and dairy-free, sometimes it’s hard to find a hot cocoa bomb that you can eat safely. But if you have the right equipment, you can make them yourselves and stuff them with your unique flavor combinations! Hot cocoa bombs are fun to make, fun to give as gifts, and even more fun to eat! 🍫

To make hot cocoa using your hot cocoa bombs, heat a mug of milk (dairy-free if needed) and drop your hot cocoa bomb into it. Stir it until the hot cocoa bomb melts and all of the surprises inside appear. As always, make sure to have adult supervision! ☕

Here are some delicious mix-and-match snack/dip combo ideas to try out! Always have a grownup check that everything is gluten-free.

Winter is so chilly, sometimes you need a little warming spice to heat up from the inside out - spices like cinnamon, nutmeg, cloves, and ginger!

Try out this Gingerbread Cutout Cookies Recipe by Brianna Hesch and don't forget to share your feedback with us.

We'd love to see your pictures too! ;)

Or give it away! Or politely decline. Just don't take risks when you aren't sure!

For the general population, a healthy dietary pattern is not based on the presence or absence of gluten alone. A healthier eating pattern includes a balanced diet from all the major food groups, whether or not someone is eating gluten-free.

Anyone can make their diet healthier by relying less on foods like bread, pasta, and baked goods – especially those made with refined flour – and moving to an eating pattern with more vegetables, fruits, beans, and other nutrient-dense foods.

Breathing is something all living things do—including you! You breathe automatically. That means you don’t even have to think about breathing every time you take a breath. When you breathe in, you bring oxygen into your lungs. 💨

Oxygen is needed to help turn food into energy, and to keep all the cells in your body working well. When you breathe out, you send carbon dioxide out of your body. Breathing out helps clear your body of the air it doesn’t need. Thinking about your breathing is one thing you can do to help you relax when you are feeling nervous or worried. Here are a few ways to think about your breathing.

Check-in with a responsible grownup in your house first, and then try these simple breathing exercises. ✨

Fiber is a crucial part of a well-balanced diet, with many benefits for overall health. Fiber is known to reduce cholesterol, lower the risk of heart disease, and promote a healthy gastrointestinal system. High-fiber diets keep us feeling full for longer periods of time. But people on a gluten-free diet may have an even lower fiber intake than other people because foods in our gluten-free diet tend to be lower in fiber than their gluten-containing counterparts.

Fiber is exclusively found in plant-based foods, and it refers to the part of these foods that cannot be digested by the body. There are two types of fiber: insoluble and soluble, with most plant-based foods containing a mix of both. It's important to include a variety of fiber sources in your diet to ensure that you get the necessary amount of both types. Fiber, it's good for you and your body!

Read more here —>

Adding Fiber To Your Gluten-Free Diet - GIG® Gluten Intolerance Group® Share Download the Printable Version of this Educational Bulletin Published July 28, 2021   Fiber is an important part of a healthful diet. Consumption of enough fiber can aid in lowering cholesterol and reducing risk of heart disease, and is important for maintaining a healthy gastrointestinal sys...

"V" is for Volunteer!

Get involved in activities inside and outside of school that help bring awareness and support to other kids who need to be gluten-free. Maybe even start your very own club or group! 🙌

Happy Thanksgiving, friends! 🦃🍁🍂

Today, we give thanks for all of the delicious gluten-free options that allow us to enjoy our favorite holiday foods without any worries. Whether it's a gluten-free stuffing or a pumpkin pie that's safe for everyone to enjoy, we're grateful for the chefs and bakers who make our lives easier and more delicious.

Wishing you a day filled with love, laughter, and all of your favorite gluten-free treats! ❤️

Learn about important nutrients and practical tips to seamlessly incorporate a plant-based approach into your family's gluten-free diet. 🥝🥑🥦

🔗

Navigating a Plant-Based and Gluten-Free Diet - GIG® Gluten Intolerance Group® ShareWritten by: Audrey Hummel, Bastyr University Intern Curious about embracing a plant-based lifestyle? Uncover the key nutrients and actionable strategies to effortlessly integrate a plant-based approach into a gluten-free lifestyle. Plant-based diets have increased in popularity in recent years,...

Thanksgiving is the time of year when we roll out the red carpet for a mouthwatering feast with loved ones. It's a time to cherish and celebrate with friends and family while also whipping up a storm of delicious homemade treats. We're thankful that Thanksgiving can still happen without setting off any cross-contact alarm bells. The secret is in the planning!

Almost every dish on the table can be made gluten-free, so you won't miss out on the fun. But, where do you begin? Follow these pro tips for a gluten-free Thanksgiving to remember! Visit the link below to check out a few Certified Gluten-Free holiday foods.🦃🥧

A Gluten-Free Thanksgiving - GIG® Gluten Intolerance Group® ShareThanksgiving dinner is a popular holiday that’s typically centered around a multi-course meal enjoyed with family and friends. The intricate menu planning, breaking bread with family, and teaching children to bake homemade favorites are cherished traditions. For many, Thanksgiving dinner will...

FODMAPS are small parts of food called carbohydrates that are rapidly digested by gut bacteria in the digestive tract - in your large intestine. These ferment in the intestines. This fermentation process produces a lot of gas. This gas can cause symptoms such as bloating, abdominal pain, and diarrhea.

FODMAPs can be found in a huge range of foods, including fruits, vegetables, legumes, grains, and dairy products. As an example, some of your favorite spices like garlic and onion are high in FODMAPs!

Many people with non-celiac gluten/wheat sensitivity feel better when they adopt a gluten-free diet, however, some continue to experience symptoms. This could be because some individuals are sensitive to FODMAPs. A gluten-free diet is not a low-FODMAP diet, and you may not be eliminating all of the foods that could be causing discomfort.

If you think this could be you or someone in your family, read more below and most importantly, consult your health care team. → https://brnw.ch/21wEy0u

Not everyone will get it—understanding that from the start of your gluten-free journey will make it easier. Help gently educate friends and family where you're able to but overall, don't take anything personally!

Your brain sends messages to your body to make things happen. Some of these things are automatic, like breathing and swallowing. Some of these things are on purpose like your brain telling your arm to lift and wave at your friend. Sometimes your body sends a message to your brain saying, “I don’t feel good” or “My tummy hurts.” 🧠🤒

When we are not feeling well, our body and brain send lots of messages back and forth. If you have celiac disease or gluten sensitivity, gluten can hurt your body and your brain gets the message, ⚡Ouch! Learning how to talk about what your body is feeling and about pain is important to get the help you need so you can feel better!

Next time you are not feeling well, try to find the right words to describe what you are feeling. 👇

If you're planning a family vacation or day trip this season, being gluten-free will require some additional preparation, as you're already very much aware. ✈️🚗

Check out our blog for some useful tips and tricks to help you plan snacks and meals on the go.

Gluten-Free Eating On-the-Go - GIG® Gluten Intolerance Group® Whether you are planning to travel, hike, go to the beach, or be on-the-go, a gluten-free diet shouldn’t prevent you from enjoying your favorite activities!

Tell family members, friends' parents, restaurant staff, and whoever else is preparing your food exactly what your needs are.

It's the only way they'll know!

🍓 Kids who can't consume wheat may not receive essential nutrients from whole wheat grains and fortified/enriched wheat-based products.

🥦 Fortunately, numerous fresh, colorful, and tasty vegetables can be consumed to replenish these lost nutrients!

🍄 Check out the complete article and convenient table highlighting these superstar veggies!

Eat Your Vegetables: Nutrients You May Be Missing When Gluten-Free - GIG® Gluten Intolerance Group® SharePublished June, 2021   Cutting out wheat, rye, and barley – and products derived from those grains – is the way people with celiac disease and non-celiac gluten sensitivity (NCGS) eat gluten-free. Sticking to a gluten-free diet helps heal intestinal damage caused by celiac disease, specifi...

While rice and corn are popular staples in gluten-free diets, there are a variety of lesser-known grains that you and your family might consider trying. From the nutty taste of amaranth to the sweet flavors of teff, there's a plethora of options to choose from that are both delicious and gluten-free.

🍚 Check out our blog post for more information on all things gluten-free grains. Don't miss out on the opportunity to diversify your diet!

👉 Read more here: https://brnw.ch/21wE3Js

🍂🧩 Get in the autumn spirit with a fall-themed crossword puzzle! Perfect for a cozy afternoon indoors! 🍁🍎

Down:
An orange gourd that you can carve or eat.
On a tree that changes colors in the fall.
Use this to bake breads, cookies, and more!

Across:
In wheat, barley, and rye.
A colorful food group that's sweet and full of vitamins!

Answers below!

Down: Pumpkin, leaf, flour
Across: Gluten, fruit

Take a break from scrolling and find these items 🔍🧐

Something...
-Cozy
-That doesn't belong
-You can't eat
-You enjoy doing to pass the time
-Delicious
-That keeps you warm
-You share
-Festive
-Spooky
-That grows
-That falls
-That grows
-That fly's
-Icky
-That reminds you of a movie
-That you dislike
-You adore
-You collect
-You're grateful for

Hopefully you feel a little more "in the moment". Thanks for searching with us! Share with your friends and tell us below what you found! 🍂🎃👻

It's important to remember that your gluten-free diet is something that you have chosen to do for YOUR health and it is not intended to please anyone other than you, or to conform to any external set of standards. ✨

Do not compromise the quality of your health by taking risks to try to fit in with others. Your gluten-free diet is for you and only you, and is an important part of taking care of yourself. 🙌

Trying to navigate the world of gluten-free can be a challenge, especially when dining out or grocery shopping. It's like learning a new language! But taking the time to educate yourself on the different names for gluten can make all the difference in your health and well-being. 😋✨

Check out this hand dandy ingredient card—print it out, keep it with you wherever you go and we hope it helps you feel a little more at ease. 👉 https://brnw.ch/21wDEiL

For busy families, convenience and nutrition are key when it comes to breakfast. Here are some tips and ideas for smooth sailing in the kitchen this week!

Transitioning your child to a gluten-free diet can be an overwhelming 😵experience, but it can also be a very positive one. It’s important to focus on the benefits 📝of a gluten-free diet for those that need one, such as improved digestive health and increased energy levels! It’s also important to remember that with a little bit of planning and preparation, transitioning to a gluten-free diet can be simple and easy.

✨One of the first steps in transitioning your child to a gluten-free diet is to educate yourself about gluten and the foods that contain it. It’s important to read food labels carefully and to avoid foods that contain gluten.

✨Another important step is to involve your child in the transition process. Talk to your child about why they need to eat a gluten-free diet and explain what foods they can and cannot eat. Encourage your child to help with meal planning and preparation, and to try new gluten-free foods.

✨Finally, it’s important to reach out for support. Talk to your child’s doctor or a registered dietitian who specializes in gluten-free diets. Joining a support group or connecting with other families who have gone through the same experience can also be helpful.

Overall, transitioning your child to a gluten-free diet may seem intimidating at first, but with the right knowledge, preparation, and support, it can be a positive and rewarding experience for your child and your family. 🙌

Transitioning Your Child to a Gluten-Free Diet - GIG® Gluten Intolerance Group® SharePublished February 9, 2023 Download the Printable Version of this Educational Bulletin Transitioning your child to a gluten-free diet can feel overwhelming and confusing at times. You may feel unsure of how to keep your child safe while still allowing them to experience the joys of being a kid....

Shut down your worries about what others will think, or fears of getting sick from food.

You are doing what is right for you, and you are also doing your best. That's all you can ask of yourself! ✨

Did you know that symptoms of celiac disease and gluten-related disorders in kids could look different than symptoms that adults experience? 🤔

If you believe your child could be reacting to gluten, reach out to your child's healthcare provider and check out our list of helpful celiac disease resources. 👩‍⚕️

Click here for a list of resources 👉 https://brnw.ch/21wDlYU

It might be spooky and scary outside, but Halloween can be a fun, safe, and delicious time to be gluten-free! 🎃👻🧟‍♀️ 🦇

You can easily find safe gluten-free candy🍬and treats🍭, along with non-food treats, to help celebrate this holiday. If you’re new to gluten-free or looking to do something new to do this Halloween, try these ideas!💡

Celebrating World Teachers' Day! 🍎🎒📓

Join us in commemorating and recognizing all of the incredible teachers across the globe who devote themselves to educating and inspiring their students.

Today, let us express our gratitude for their unwavering commitment to molding the minds of future generations. Let's give our teachers the recognition and appreciation they truly deserve!

Make sure to share these teacher resources for gluten-free families and students when you're checking in to say "thank you" → https://gluten.org/teacher-toolkit/

Keep snacks on hand so you are not left without something safe to eat. 🙌😋

The Instant Pot can do (almost) anything. Part pressure cooker, part slow cooker, many families use this handy kitchen tool to make meals in a breeze! 👩‍🍳

Whether you need gluten-free breakfast, lunch, dinner, or dessert ideas, we've compiled 23 of our favorite Instant Pot recipes for you and your family - link below! 🔗

https://brnw.ch/21wD8gL

Where did your last meal or snack come from? Maybe it was from your house, at a restaurant, or bought on the go out and about. Now here’s the big question: who made sure it was gluten-free? For many kids and teens, their parents play a major role in making sure they have safe gluten-free food to eat. Parents usually take on most of the responsibility when it comes to grocery shopping, meal planning, cooking, ordering food, and even arranging for options out at events and parties. Have you ever thought about how they do it? 💭💡

Many kids and teens rely on their parents for their gluten-free food, and they are lucky to have that support. But what will you do when you are out with friends, or by yourself on a field trip? As you get older, there will be more and more moments when you’ll be out on your own. Gluten-free or not, becoming more independent can be both exciting and scary. That’s why it’s important to start practicing now, while you still have your parents as a “safety net.” 🥅

Whether you recently learned that you needed to live a gluten-free lifestyle or you have been on the journey most of your life, learning to talk to people about what you need is the most important skill to help you stay healthy. But where do you start? Here’s a quick breakdown to help you out. 📝👇

Thank you to Shayna Coburn PhD for her wonderful article featured in the Fall issue of Generation GF magazine. 🙏❕

Fall is here, and so are the root veggies! 🍠🥕🍂

Gluten-free grub has never been more fun! Who needs gluten when you can have all the goodness of these colorful and flavorful veggies? 😋👌 Whether you're roasting them up, mashing them, or making them into fries, there's no shortage of ways to enjoy them this season! 🍁

So grab a fork and dig in! 😉

Gluten-free food tastes yummy too! Offer some snacks to your friends so they can see what you eat is great too! 👭🍲

Couldn't it be nice to avoid those rushed morning thoughts of "what can go in the lunch box today?!" 🍎🎒

Try making a chart you and your family can use to help make planning and making delicious gluten-free lunches a little simpler.

Even penciling in some ideas can at least give you a head start! 📝Keep in mind that leftovers from dinner the night before can be a great option too.

Looking for a delicious fall treat that won't upset your tummy? Try our gluten-free pumpkin chocolate chip muffins! Perfectly spiced and packed with chocolate chips, these muffins are the ultimate autumn yum. Share them with your friends and family, or keep them all to yourself - we won't judge! 👩‍🍳

Ingredients:
2/3 cup brown sugar
2 cups all-purpose gluten-free flour
2 teaspoons baking powder
1/2 teaspoon salt
1 teaspoon xanthan gum (you can leave this out if your flour blend already has it in their ingredients)
1 teaspoon ground cinnamon
3/4 teaspoon ground nutmeg
1/2 teaspoon ground ginger
1 egg (or egg substitute)
1/3 cup oil
3/4 cup milk (dairy-free or cow's milk)
3/4 cup pumpkin puree
3/4 cup chocolate chips

Directions:
1. Preheat the oven to 375 degrees F and line your muffin pans with muffin papers, or lightly grease the pans with cooking spray.

2. In a large mixing bowl, add all the dry ingredients - the brown sugar, gluten-free flour, baking powder, baking soda, salt, xanthan gum (if your gluten-free flour does not have it already), cinnamon, nutmeg, and ginger. Whisk together the dry ingredients until combined.

3. In a small bowl, add all of the wet ingredients - the egg or egg substitute, the milk or milk alternative, and pumpkin puree and whisk together until smooth.

4. Add the bowl of wet ingredients to the bowl of the dry ingredients, and mix until combined.

5. Stir in the chocolate chips.

6. Scoop the muffin batter into the prepared muffin pan so each cup is about 2/3 full, and have an adult help you put the pans in the oven.

7. Bake for 22 - 24 minutes, or until a toothpick inserted in the middle of a muffin comes out clean (except for melted chocolate).

8. Let the muffins cool slightly before eating.

9. Store any leftover muffins in an airtight container for 2 - 3 days at room temperature, or longer in the freezer.

N is for Never take risks

This month, Generation GF is highlighting a special gluten-free kid. Meet Sydney Engel. This spring she went above and beyond and raised over $1500 for GIG Cares!

When our GIG Cares team saw the donations coming in, we just had to know more about Sydney and her fundraiser.

Embrace the cozy vibes of fall with delicious gluten-free cookies! Perfectly baked to perfection, these cookies are a blank canvas for your favorite fall decorations. Satisfy your sweet tooth without sacrificing your dietary needs. 🍁🍂🍪

This recipe makes 2-3 dozen gluten-free sugar cookies, depending on the size you want.

Ingredients:
½ cup softened butter or shortening
1 cup white sugar
2 eggs, or egg substitute
¾ teaspoon salt
1 ½ teaspoons baking powder
2 ¾ cup gluten-free flour (if you use a flour blend that doesn’t contain xanthan gum, you’ll need to add 1 teaspoon of xanthan gum to your blend)
1 teaspoon vanilla extract

Directions:
1. Work with an adult to preheat the oven to 350°F.
2. With an adult present, use an electric mixer to cream together the butter and sugar.
3. Add the eggs and use the electric mixer to mix until light and fluffy.
4. Add the salt, baking powder, and xanthan gum (if using) and mix until it all comes together using the mixer.
5. Add the vanilla extract and gluten-free flour and mix until you have a smooth dough.
6. Roll the dough about ¼ inch thick by placing the cookie dough between two pieces of plastic wrap, and then rolling it out with a rolling pin or heavy glass bottle or cup. Cut it out with your favorite fall cookie cutters.
7. Place your cookies on a cookie sheet lined with a piece of parchment paper and with an adult supervising, bake in the preheated oven for 8-10 minutes. The cookies won’t be golden brown but they will not be shiny any more, and will be slightly golden on the bottom. They will be soft, but will harden slightly as they cool.
8. Let them cool before frosting and decorating.