IT'S THE BACK TO SCHOOL ISSUE |
|
It's almost back to school time! Back to school is exciting and stressful all at the same time. Here at the CCA we hope we can make the transition a little easier for you and your family. Join us in this issue as we explore lunch box solutions, review our recent parent and university panel discussions and learn how to make tasty banana chocolate chip muffins with our Registered Dietitian, Nicole Byrom. September is almost here, time to dust off the back packs and sharpen the pencils. It's time for back to school!
Brought to you by Schar.
|
|
We asked our Facebook community what their biggest challenge about going back to school was. Making lunches was the number one answer. Here is a handy list of 'must have' grocery items to keep in your fridge and cupboards to make lunch prep a snap.
- Cheese: cheddar, marble, swiss, cheese strings, cheese rounds
- Fruit: apples, bananas, mandarin oranges, strawberries, blueberries
- Gluten free breads for a quick sandwich
- Veggies: baby carrots, cucumbers, peppers, snow peas
- Crackers: any gluten-free variety (goes nicely with the cheese)
- Hummus (can purchase individual containers or divide into your own reusable containers)
- Yogurt (can be paired with fruit or alone)
- Freezer/ fresh banana chocolate chip muffins (recipe link)
- Freezer / fresh gluten-free granola bars
- Seeds, chocolate chips, dried fruit - to throw together a quick trail mix
- Eggs (to hard boil)
- Canned goods: black beans, chick peas
- Canned soups - in thermos for warm winter lunch
- Shar gluten free bread
Lunch box #1:
Snap Peas
Black beans and rice (thermos)
Guacamole or salsa for dipping
Orange slices
GF animal crackers
Lunchbox #2:
Vegetables with Hummus
Grilled Cheese Ham Sandwich
Applesauce pouch
GF pretzels
Lunchbox #3:
Cucumber and carrots
GF Italian sausage with marinara sauce for dipping
Yogurt with diced strawberries
Snap pea crisps
Lunchbox #5 - DIY lunchable
Cheese – Cheddar, Colby, Mozzarella, Swiss
Whole grain GF crackers
Cucumber and carrots
Mandarin Orange
Chocolate chip muffin
Check out this link to a cool allergen friendly lunch box brought to you by Schar:
|
|
"Spread S’more love at the lunch table with this top allergen free lunchbox idea for the kiddos. Who wouldn’t want to open up this lunch box filled with goodies including all the ingredients for some s’mores to go with our convenient Schar Honeygrams portion packs, creamy marshmallow spread and chocolate spread. Yum. Now that’s a packed lunch worth getting excited about." |
|
Coping strategies for back to school |
|
Back to school can be stressful for children and teens with celiac disease. This is time of transition and change, which can trigger an increase in anxiety and depression. This year's transition back to school will be especially difficult for some children and teens who grew accustomed to or preferred remote learning. During our November conference we will be hearing from Pediatric Health Psychologist Dr. Sara Ahola Kohut to discuss coping strategies for managing isolation, depression and anxiety. Here are some tips from Anxiety Canada that are Dr. Sara Ahola Kohut approved.
-
Look after the basics. Remember to get proper nutrition and adequate amounts of rest. According to Anxiety Canada anxious children often forget to eat, don’t feel hungry, and don’t get enough sleep. Remember to build in routines that your child can reply on, creating the space for adequate nutrition and rest.
-
Encourage your child to share their fears. It is normal to have fears and sharing them may help. Anxiety Canada reminds us that younger children may feel more comfortable in a private space with your undivided attention, whereas teens often welcome some sort of distraction to cut the intensity of their worries and feelings.
-
Avoid giving reassurance. Instead, problem solve and plan. As parents it is very easy to provide reassurance such as 'don't worry, everything will be fine'. This reassurance will often temporarily reduce your child's anxiety, but not always work for the long term. Instead, offer to create a plan with your child. Coach your child on how to cope with various scenarios and walk through them together.
Here are some specific recommendations that you may find useful:
- One week before school begins, start your new routine. Wake up, eat and go to bed at regular times. Routine is helpful for an anxious mind.
- Together with your child, pack up the school bag the night before school starts, including gluten-free snacks and all essentials needed for day one.
- Go grocery shopping together, allow your child to pick some specific gluten-free items for their lunches and snacks that they enjoy.
- Most importantly, anxious children and teens who miss school cannot gather evidence that challenges their unrealistic and catastrophic fears!
For more support always remember you can contact the CCA's client support desk:
Client and Peer Support Line
Additional Resources:
Kids Help Line:
Call 1-800-668-6868 (toll-free) or text CONNECT to 686868.
Available 24 hours a day to Canadians aged 5 to 29 who want confidential and anonymous care from professional counsellors.
Hope for Wellness Help Line
Call 1-855-242-3310 (toll-free) or connect to the online Hope for Wellness chat.
Available to all Indigenous peoples across Canada who need immediate crisis intervention. Experienced and culturally sensitive helpline counsellors can help if you want to talk or are distressed. Available 24hrs a day, 7 days a week in English or French.
Crisis Services Canada – Canada Suicide Prevention Helpline
For any suicide-related concerns, call 1-833-456-4566 (24/7) or text 45645 (4 PM – 12 AM ET) or visit crisisservicescanada.ca.
Canadian Mental Health Association (CAMH)
Call 416-646-5557, Toll-free at 1-800-463-2338, or visit cmha.ca for resources on mental health.
|
|
CANADIAN FAMILIES SHARE THEIR TIPS
Three Canadian families share their coping strategies and navigating day to day life inside and outside the home. Click on the links to learn more.
|
|
Top 10 tips from the 'Parent Panel' |
|
On August 24th the CCA presented it's first 'Parent Panel' discussion with a group of parents who have children of elementary school age. We chatted about solutions to common problems and discussed our children's celiac journey. Brought to you by Kinnikinnick.
Here are the top 10 tips from this informative discussion!
-
Print out and provide your teachers with the Canadian Celiac Association's 'Celiac Disease Teacher's Info' handout. Link: Teacher Handout
-
Print out and hand in the pre-written 'teacher letter' found on the CCA website. Here is the link: School letter
- Provide your child's teacher with a 'stash' of their favourite gluten-free goodies for unexpected classroom celebrations. Go shopping with your child and allow them to choose their favourites.
- Encourage your child to participate in lunch making / lunch choices. Providing choice and participation will often equate to better acceptance of lunch items.
-
Keep easy lunch items in the freezer to make lunch making easier. Eg. granola bars, mini muffins.
- Communicate! Make sure teachers, staff and friend's parents understand what celiac disease is and how this affects your child. Emphasize the importance of a strict GF diet, including avoiding cross contact.
-
Label smaller children's items with 'gluten-free' stickers, or write with permanent marker on food related items. Eg. backpack, lunch kit, water bottle. Order back to school labels (or Gluten-Free labels) from Oliver’s Labels and the CCA will receive 20% from each order. Click here!
- Empower you children with knowledge so they can be their own advocate and an ambassador for those with celiac disease.
- Expect ups and downs and set expectations for parties and play dates. You can always have a special treat for your child when they are home if there was an event that they could not participate in. Remember treats don't always have to be food!
- Have a a plan for your child if they get sick at school.
|
|
Top 10 tips from the 'University Panel' |
|
On August 10th the CCA conducted our very first Instagram chat . Here our aim was to support young people heading off to university or college. We discussed all sorts of topics, including how to best manage budgets, living with roommates, safe eating on a meal plan and much more. Brought to you by Kinnikinnick.
Here are our top 10 suggestions for heading off to university/college:
- Stock up on GF freezer friendly meals and snacks so you have something to grab before class or on-the-go that is easy and delicious!
- Find GF substitutes that you love. Just because you’re GF, does not mean your food has to be boring! Eat GF food you genuinely enjoy eating.
- For cost savings eat naturally GF foods (i.e. broccoli, rice, potato, beans, fish/chicken) by shopping the perimeter of the grocery store to save money and make your meals at home.
-
For those with a shared kitchen, have your own toaster, a dedicated space for your GF foods, carefully label GF foods, use squirt bottles for condiments and keep your kitchen clean and free from crumbs. See our 'shared kitchen' webinar.
- Buy a mini fridge for your dorm room. This is helpful to store food in your dorm room/apartment for late nights when nothing else is open.
- Don’t avoid social events just because they involve food. You can eat before you go and join for drinks or make your favourite GF dish and bring it to share with everyone!
- Do your research to find the right university for you. Some universities offer GF certified options, but not all do. Call around, talk to the dining staff and ask if they can accommodate a GF diet for someone with celiac disease.
- Take the opportunity to educate your friends about celiac disease. Many people have misconceptions about being GF, so take this time to educate and clear up any myths.
- Find a support group. The CCA Celiac Facebook Page, CCA Client Support Desk, CCA Resources (shared kitchen webinar, dining out, newly diagnosed, etc.)
-
Surround yourself with supportive people. Those who care will try to understand and make accommodations so you never feel left out/isolated. Don’t let celiac disease hold you back!
|
|
|
|
NICOLE'S LUNCH BOX BANANA CHOCOLATE CHIP MUFFINS |
Ingredients:
1/2 cup butter
1 cup sugar
2 eggs
1 cup mashed banana
1.5 cups GF flour
1 tsp cinnamon
1 tsp baking soda + 2 tsp hot water
1 tsp vanilla
1 cup chocolate chips
Directions:
Mix butter and sugar together until light and fluffy
Add eggs and mashed banana. Stir in GF flour and cinnamon. Dissolve soda in hot water and add to banana mixture. Stir in vanilla. Fill muffin cups. Bake 350degrees for ~20mins.
|
|
Meet our back to school superstars |
|
MEET ROSIE
Rosie was diagnosed with celiac disease when she was 7 years old, she is now 12! Rosie, aka Katie, is a dancer. She was on the competitive dance team in Ottawa, and CD has not held her back. Unfortunately, Covid temporarily put a damper on dance but it gave Rosie the opportunity to work on her other hobby: creating GF videos to inspire other kids! Rosie's channel: GF 4 U and me
https://youtu.be/FxEdpd4xKQQ
|
|
MEET MOLLY
Here is Molly winning an award of excellence for taekwondo. Molly was diagnosed at the age of 7 and is now 13 years old. .
Molly has always taken her diagnosis in stride (I am celiac too so it wasn’t totally new to her). Since diagnosis Molly has taken up taekwondo and is now a 2nd Dan black belt and has won gold medals in sparring! We are so proud of her!
Molly is certainly not held back by celiac disease!
|
|
MEET CHARLOTTE
Charlotte was only 4 when she was diagnosed with CD. She adapted quickly to the new diet and thrived over the last year as her belly pain disappeared and she found new energy. When I asked what she was best at, Charlotte said riding her bike, roller blading and swimming. And coming from a little girl who a year ago was too tired to play at a birthday party with her friends, it’s a little bit of a miracle. She’s an amazing soul and a force to be reckoned with. I can’t wait to see what she does next!
|
|
|
|
1/2 cup white rice flour
1/2 cup cornstarch
1/2 cup salt
2 tsp cream of tartar
1 cup water
1 tsp cooking oil
Food colouring, if desired
Directions
Cook all ingredients and stir until it forms a thick clump and then knead it out on the countertop on parchment until it feels like regular play dough.
|
|
Easy & healthy after school snack |
|
Need an easy and quick way to use up the zucchini that you picked from your garden? Or looking for a healthy, seasonal alternative as an afternoon snack? Well, look no further.
GLUTEN FREE BAKED ZUCCHINI STICKS
Zucchini season is here! Here is a simple and delicious after school snack for the whole family. This works great as an appetizer or a side dish at the dinner table also.
|
|
|
|
Ingredients:
4 medium zucchini
1 cup of gluten-free Italian seasoned bread crumbs
3 whole eggs, beaten
1/2 cup gluten-free flour
Salt & pepper to taste
Ranch dressing for dipping
Directions:
Preheat oven to 375 degrees
Wash and slice zucchini into sticks
Lightly roll zucchini sticks in flour, then dip into egg wash
Roll in Italian seasoning, covering entire stick
Place on baking sheet (works best with a wire rack on baking sheet)
Bake for 25-30 minutes (or until soft on inside, crispy on the outside)
Place ranch in side dish for dipping!
|
|
|
|
|
|
QUESTION:
What is your biggest challenge for back to school?
TOP ANSWERS:
47% Making Lunches
19% Dining out options
9% Food is expensive as a student
|
|
Think you or your child may be having issues with gluten? Take our symptom checker to learn if you should get tested for celiac disease. Always remember that if you have a positive diagnosis, consider the CCA a reliable, evidence-based resource for you and your family. Sign up for our newsletters, updates and latest news on celiac disease to help empower your life and stay as healthy as possible.
Brought to you by Schar.
|
|
A diagnosis of celiac disease or a gluten-related disorder can be overwhelming at first. For children, it might mean a change to their diet and having to enjoy different snacks and treats than the ones they were used to having. Click on the link below to learn more about how the CCA can support you and your child in this new diagnosis. We can take this journey together, you are not alone. We are here to support you every step of the way. Brought to you by Kinnikinnick. |
|
|
|
Do you like our pocket dictionary? Well, you will love the Gluten Free 24/7 app!
Gluten Free 24/7 was created in collaboration with the Canadian Celiac Association. This app is simple to use and will make shopping and food selection a snap.
|
|
GROWING UP CELIAC CONTEST
Every day from August 25 until September 22, we are giving away a bag filled with celiac “school supplies”.
When: August 25 - September 22, 2021
|
|
MONTHLY: GF 101: GETTING STARTED ON THE GLUTEN-FREE DIET
This free webinar has been developed for newly diagnosed Canadians with celiac disease or gluten sensitivity who want to build their confidence in managing their own disease or that of a family member. or friend. It’s an interactive session so bring your questions!
When: Sunday September 26th, 2021 4pm Eastern (1pm Pacific)
|
|
SCOTIABANK CHARITY CHALLENGE RUN
Scotiabank Charity Challenge Registration is Now Open! Walk or run the Scotiabank Charity Challenge with us this October to help every Canadian with celiac disease get diagnosed and empowered. You can walk or run a virtual marathon, half marathon, 10 or 5 km – or do the “Whole Shebang” (every race length) over the course of the entire month. There’s even a 1km run for kids under 12. Register to support the CCA by August 15 for a chance to win early bird prizes!
When: October 1-31st, 2021
|
|
COLLABORATIVE WEBINAR WITH DIABETES CANADA
Did you know that the link between type 1 diabetes mellitus and celiac disease was first established in the 1960s? The estimated prevalence of celiac disease in patients with type 1 diabetes is approximately 6%, and about 1% in the general population. Due to the significantly higher prevalence of celiac disease in diabetes patients, many doctors recommend getting screened for celiac disease after a diagnosis of type 1 diabetes, as well as celiac disease patients getting screened for type 1 diabetes. To learn more join us for this very informative event.
When: October 28th, 2021 2pm Eastern - Save the Date!
|
|
CCA NATIONAL VIRTUAL CONFERENCE
Join the CCA team for an exciting week end filled with speakers and education. This year we will be joined by psychologist Dr. Sara Ahola Kohut, Ph.D., pediatric gastroenterologist Dr. Jocelyn Silvester, MD, PhD from Boston Children's Hospital, Registered Dietitian Inez Martincevic from Sick Kids hospital and many more! We will be bringing you the latest updates in the world of celiac research, introducing you to new resources and teaching your tools to help you cope with your diagnosis.
When: November 13 & 14, 2021 – Save the Date!
|
|
Better Living Gluten Free is a bi-monthly electronic publication of the
Canadian Celiac Association.
Copyright © Canadian Celiac Association
The contents of Better Living Gluten Free (BLGF) are provided in good faith, for information purposes only, and using the most current information available subject to amendment and should not be used as a substitute for the advice of a qualified health professional. The Professional Advisory Board of the Canadian Celiac Association (the “CCA”) has not reviewed the contents of BLGF. Use of the information is at your own risk. The CCA does not endorse any product referenced in BLGF. To the fullest extent permitted by law, the CCA, its local Chapters and all persons involved in compiling this publication disclaim any responsibility for, and make no representations or warranties regarding, the information provided. In no event will the CCA, its Chapters, or those persons involved in compiling this publication be liable for any damages of any kind resulting from the use of the information. Please review the CCA’s disclaimer policy on its website at https://www.celiac.ca/privacy-policy/
|
|
|
|
|
|
|
