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Celiac.com 07/01/2023 - Germany is a wonderful destination for travelers with celiac disease. With its rich cultural history, charming villages, bustling cities, and scenic landscapes, there is so much to see and do. However, traveling with celiac disease requires some planning and preparation to ensure a safe and enjoyable trip. In this article, we will provide tips and resources to help you plan your trip to Germany with confidence. Booking a Gluten-Free Meal on Your Flight Booking a gluten-free meal on your flight is essential to ensure that you have safe and delicious food to eat during your journey. Many airlines, including Lufthansa, United, American, and Delta, offer gluten-free meal options. When booking your flight, make sure to select the gluten-free meal option and notify the airline of your dietary needs. You can also check with the airline's customer service to confirm your meal request. Be careful if you book a flight using sky miles on one airline, but fly on a partner airline. For example I used United Sky Miles to buy my ticket on Lufthansa, and because of this the my gluten-free meal selection did not carry over to Lufthansa, but luckily I called ahead and discovered this, and they made the update (which must be done at least 24 hours before your flight leaves). Booking Gluten-Friendly Hotels in Germany When booking your hotel in Germany, make sure to choose a hotel that offers gluten-free options with their breakfast or is located near restaurants that cater to gluten-free diets. Many hotels in Germany, especially in larger cities, offer gluten-free breakfast options, such as gluten-free bread, cereal, and pastries, and including breakfast is often an option with an extra charge when booking the hotel. I highly recommend including breakfast because most hotels offer a buffet with minimal risk of cross-contamination, or, if you don't want to take any chances at all, they usually offer fruit like apples or bananas, hard or soft boiled eggs, and cereals and yogurt that are still in their package. One inexpensive and decent option is the German hotel chain "Motel One," which I stayed in with great success. When going down to the breakfast buffet I try to bring a couple of slices of gluten-free bread with me, just in case they don't offer it. It is also great to have this with you so you can "borrow" something from breakfast to make a sandwich for later, or hit a nearby market and buy some things to make sandwiches so you can be prepared for the day's adventure. Some things from the Motel One buffet. They also had fruit, yogurt and gluten-free cracker-bread. You can use travel websites like Booking.com, Expedia, and Tripadvisor to search for hotels that offer gluten-free options, and sometimes the very best way to get this crucial information is to send the hotel an email with specific questions, or to call them directly and ask to speak with the person who is in charge of the breakfasts (this is best done during the 11AM - 4PM German time period so you reach the right person, but they are not too busy to talk with you). The Advantages of Staying in Vacation Home/Apartment Rentals vs. Hotels Staying in a vacation home or apartment rental can offer many advantages for travelers with celiac disease. You can prepare your own gluten-free meals in a fully equipped kitchen and have more control over your food choices. Companies like Booking.com, AirBnB, Vrbo, and HomeToGo offer a wide range of vacation home and apartment rentals in Germany that cater to gluten-free travelers. Eating in German Restaurants Eating out in Germany can be a challenge for travelers with celiac disease, but it is possible to find gluten-free options. It is important to communicate your dietary needs to the restaurant staff and ask about gluten-free options. You can use a gluten-free restaurant card written in German to show to the waiter or restaurant staff. The card should state that you cannot eat gluten and ask for their assistance in selecting safe and delicious gluten-free options. Just like in the USA, many restaurants have gluten-free menus or mark gluten-free items on their menu with symbols like "GF." Although most German people you will encounter can speak English well enough to understand you, just in case here is a basic example of a German restaurant card with its English translation: Gluten-Free Restaurant Card in German: Gluten-Free Restaurant Card Translated into English: Gluten-Free Restaurant Fallback A great fallback is to find a Vietnamese restaurant, as most of their food is naturally gluten-free. Finding a Vietnamese restaurant in Germany is no problem in most medium to large sized towns and cities, and during my last trip to Germany I went to several and had no issues. Turkish kebab restaurants and kiosks are another great option, as they are also found throughout Germany, and most offer many naturally gluten-free options. I went to several of them and had zero issues. Gluten-Free Kebab in Frankfurt, Germany Finding Gluten-Free Foods in Grocery Stores Germany has a wide range of grocery stores that offer gluten-free options, including Aldi, Real, Rewe, Edeka, and Kaufland. You can look for gluten-free products from major brands like: Alnavit Bauckhof Drei Pauly Hammermühle Resch & Frisch Schär Schnitzer Seitz. Make sure to read the labels carefully and look for the gluten-free certification symbol and/or the word "glutenfrei." In general, the larger the physical size of the store, the more gluten-free brands and products they will carry, and the larger stores usually have their own gluten-free section, which makes gluten-free shopping a breeze. Below is an example of a huge gluten-free section in a large German supermarket. A gluten-free food section at a large German supermarket. The Importance of Packing Gluten-Free Snacks and Sandwiches While Traveling It is always a good idea to pack gluten-free snacks and sandwiches when traveling to ensure that you have safe and delicious options while on the go. This is especially important during long flights, train rides, ferry or boat rides, hikes or car trips. You can pack gluten-free snacks like nuts, fruit, gluten-free crackers, and granola bars. You can also make your own gluten-free sandwiches with gluten-free bread and fillings like cheese, ham, and vegetables. Schär gluten-free sandwich bread can be found at many German supermarkets. Conclusion Traveling to Germany with celiac disease requires some planning and preparation, but it is definitely doable. By using the resources and tips provided in this article, you can have a safe and enjoyable trip to Germany, where you can indulge in the rich cultural history and delicious cuisine without worrying about gluten. Gute Reise!

My husband gave me an “adventure island hopping tour” to Greece for a graduation present that included two dedicated guides, all meals, and one or two adventures a day with a group of thirteen other people we had not previously met. To prepare, we increased our workouts and added regular six mile walks. We were very excited to see Greece in this way! The tour company sent me a form to fill out asking me to disclose food allergies. Prior to filling it out, I investigated the foods in Greece to see what they ate, how foods were prepared and to get an idea of what I thought might be safe for me to consume. I also watched videos on how foods are prepared and saw that a frequent practice is to grill meats and then grill bread on the same grill (without cleaning in between). That was worrisome. Rather than bogging them with a list of what I cannot eat, I said that I was allergic to dairy and gluten and the best foods for me to eat were steamed poultry or fish, steamed vegetables, and fruit such as oranges or bananas. Steaming seemed to be the safest suggested cooking method. The Social Aspects of Food Sensitivities survey I conducted revealed that travel is by far one of the most challenging activities for those with celiac disease or food sensitivities. In my extensive interviews, I learned that Greece was on the top of the list of countries that people reported was the most challenging, so I was a little concerned about going. I resolved that I wouldn’t let celiac disease debilitate me, and force me stay at home. I want to experience life! So, whenever I travel, (heck, even when I leave my home to go anywhere) I always carry a 3 oz. pouch of tuna and a ½ cup sealed package of walnuts (purchased in the baking aisle at the grocery store) and a fork. (Note, these foods get through TSA in my carry-on every time!) It is amazing how many times that little meal has saved the day, and quells my “food insecurities.” I feel confident knowing I always have food with me. So even though I anticipated finding safe foods in Greece, I packed snacks such as Lara bars, RX bars, pre-packaged walnuts and almonds, pouches of tuna, dehydrated vegetables, and turkey jerky, (easy to reconstitute into soup) just in case. I even packed some of my favorite chocolate. At that first welcome meal that was abundant with lovely Greek foods served family style, I realized that nothing on the table was safe because nearly every dish contained gluten, and foods such as salads were likely prepared on surfaces also used to slice bread. Further, foods that didn’t contain gluten, contained dairy. Feta cheese, Parmesan, and yogurt were abundant at every meal. A plate of chicken was presented near my plate, apparently for me, but it had cheese on it. I passed it down to the others at the table. So, even though I filled out that travel form disclosing my allergies, there was nothing for me to eat at that meal. I have a great appreciation for the “art” of cooking, for flavor-pairing, for attaining the right mouth feel, and balance of flavors. The Greeks do too. In fact, the word epicurean (pleasure of food and drink) originated in Greek in the 15th century. Typical evening meals start at 9:00 PM and end around 2:00 AM, served with weak wine so people can eat, drink, and chat throughout the evening. Meals are a social event enjoyed regularly by immediate and extended family, and friends. At our meals, every dish was paired with lovely sauces or accompaniments to enhance the flavors and texture. Our guide carefully explained how to eat each dish, whether to stir in the cheese, or sauce or to eat it on the side, what to dip where, and what to pair with what. Wines were selected based on the entrée. The culinary skills demonstrated in the dishes were superior. Food in Greece is revered and celebrated. While my companions were exuberantly eating, I remembered a time in my past before diagnosis when I went through a “Greek Food” phase and reminisced on the lovely taste combinations of Greek foods. As a guest in their country, the last thing I wanted to do was to suggest alterations in the way they prepared these beautifully balanced meals to accommodate my dietary requirements. I didn’t want to insult their “art.” I also didn’t want to come off as a demanding person requiring them to change century-old practices for my seemingly unusual needs. Finally, I didn’t want to make a spectacle of myself in the group I’d be spending the next ten days with. I didn’t want to be “that needy person.” I sat there while these strangers raved about the flavors and I tried to sneak-eat the pre-packaged walnuts from my purse, but I couldn’t discretely get the darn bag to open. Lunch the next day featured a similar array. (This time I pre-opened my walnuts and brought a banana.) Tour participants noticed and passed various dishes to me. I said that I have food allergies and wanted to stay “safe.” The tour guides also noticed and asked me what I could eat, saying they would order anything I wanted. I said I was fine, that I wasn’t feeling that great and that the banana and walnuts were adequate. I really didn’t feel like exerting my needs, and risk insulting anyone. Later on, after lunch the two guides met with me privately and said, “You paid for food on this trip and we want to accommodate your needs. Please tell us how to do that.” I told them I’d think about it and get back with them. I felt overwhelmed with desperation and a little depressed. I was catching a cold from a direct-hit sneeze at the Parthenon, had a low-grade fever and felt pretty bummed that I may be eating the foods I packed three times a day. That food in my backpack was intended for emergencies, not for every meal. My resolution to lead a normal life was evaporating too. I was beginning to wonder if going on this trip was a big mistake, and thinking maybe it would be better if I had stayed home. Feelings of “food insecurity” set in, despite my suitcase of food. It was definitely the low-point of the trip, likely magnified by the fever. To trust people you do not know whose language you do not speak, who have never heard of celiac disease, (and once they have, think it is shocking that anyone can be that sensitive) for every meal for ten days daunted me. And because we’d be travelling to different places every day, I’d have to trust different cooks to judge my needs as credible. The thought of this, especially when witnessing how much gluten was present in every dish caused me to have a great deal of anxiety about becoming cross-contaminated, no matter what I ordered. I’ve worked in big kitchens with multiple cooks, and know that getting meals on the table requires “rote cooking” skills, often done in a frenzy during peak times. Disrupting that “assembly line rhythm” when trying to serve a lot of people at the same time causes problems. Old habits kick in, and cooks forget about the special requirements in their haste. Food is “glutened” without a thought because that is the way it is always prepared. It is not a reflection on the cook – they are doing what they do with tried and true methods with the goal of getting hot, tasty food on the table. Knowing this, I’d rather go hungry because cross-contamination in one meal with just a spec of gluten would ruin my trip, and make me miserable for weeks. I was in a dilemma. For years after being diagnosed, my husband and I didn’t attempt group-trips that required others to prepare my meals. Rather, we’d stick to American cities and finally branched out to Europe once or twice, finding grocery stores to purchase suitable foods. It led to picnics in scenic places. Occasionally in restaurants, I would present my “dietary restrictions card” in the language of the country, and to my relief, usually received safe meals. But something about Greece was different. In most countries in Europe, gluten intolerance is known. Here, it seemed very obscure. In fact, I learned that the Celiac Society has only had a presence in Greece for one year. Celiac disease is virtually “unknown” at the moment. I thought about the “raw ingredients” presented at the two meals we’d had so far, and determined that zucchini, green beans, potatoes, carrots, chicken, or fish were regular fare. Thinking most restaurants would have those foods I met with the two guides and gave them the card I brought with me explaining my dietary issues and what an ideal meal would be. Though their English was exceptional, I gave them the card in both English and Greek (translated on Babblefish, and made them laugh!). They asked me what I would ideally like, and I said, “Let’s keep it simple. I’m happy to eat the same foods for lunch and dinner … so a steamed piece of fish or chicken with some zucchini, potato, and a carrot would be fine.” They said, “None of the restaurants have steamers. How about if we ask them to use a clean pan that has been washed free of grains and boil your meals?” I said, “That is a great idea! I would feel comfortable with that.” Over the course of the week, they called each restaurant in advance of our arrival and I was presented with lovely plates of these foods. The guides had to explain to each of the restaurants “safe practices” a new concept for most of them (though one cook had a sister with celiac disease and understood completely). Many of the cooks wanted to add things to make it taste better, and the guide explained, “No, this is all she can have.” Sometimes, the restaurants didn’t have the foods I requested and the guide went to a grocery store and brought it to the chef. (He was very discrete about this and no one on our tour knew he did it, and I am still touched by his kindness.) One time, the guide actually cooked my meal for me! Several of the chefs objected to boiling fish, and others, since they were given a few days notice, sourced a type that could be boiled. I would have suggested grilling it on a “clean” grill using olive oil, but in the interest of keeping it as simple as possible, I stuck with “boiled.” Simplicity seemed the best tact rather than trying to convey the nuances of safe practices to people who have never heard of such a thing. And since it was so different from how the chefs typically cooked, I felt safe that old habits wouldn’t kick in to cross-contaminate the foods. The others on the trip were very cooperative, no longer strangers, but fun travel companions who kept bread crumbs from flying on my plate when we were eating a picnic on a windy day, and who were careful to keep the bread basket away from my plate while sitting at the table. I sat on the end of the table to dodge crumbs, and to have access to the waiter if I needed to – though I didn’t – the guides did all of the interfacing for me. When everyone else stopped for a gelato, the guide handed me a banana or an orange. My gratitude for the meals they prepared for me influenced the way the others viewed my meals – with appreciation that the guides and restaurants were so accommodating and cooperative. I learned a few lessons too. For someone as outspoken about celiac disease, sometimes my own timidity surprises me, but as I said, I really didn’t want to be a bother, or to make the entire trip focused on my food requirements. An extensive study conducted by Peniamina, Bremmer, Conner, and Mirosa (2014) found “the main qualities seen as important for coping with allergen-free eating were assertiveness and organizational skills” (p. 943). Assertiveness, they continue is paramount to ensure the person with allergies conveys his or her needs to avoid risk-taking behaviors. I admit that I did not initially assert myself, and it was only because of the guide’s insistence that I was given suitable meals. However, eating is a fact of life, and it comes up at least three times a day, so it is something that has to be dealt with. Assertiveness means being confident enough with yourself to ask for your special needs to be met, or to bring foods for yourself and eat them openly. It doesn’t mean being demanding, or rude. It just means simply stating the facts and asking for cooperation. Assertiveness would have meant that I initiated that private conversation with the guides, rather than the other way around. Both guides said I was too polite, and that they wanted to help me. They said if I had been demanding, they still would have helped me, but reluctantly. I really didn’t want to be a problem, but in the end, I did have to eat. It does feel like walking a tightrope, to find that happy medium to be assertive, firm, friendly and respectful, all at the same time. It is a social skill worth practicing. I also realized that the further away from home I get, the more my “food insecurities” abound. Realizing this is important and requires mitigation strategies such as packing roughly 1,000 calories of food per day in my bag, and knowing where grocery stores are when I get someplace. When conducting the interviews for the Social Aspects of Adults with Food Sensitivities, many study participants said they gave up trying to travel internationally, though some still do. A world traveler said that Denmark and Italy were very knowledgeable about safe practices, and that the British Isles are the mecca for travel for someone with celiac disease, specifically Ireland. Another who spent a semester in Spain said they were very aware there when cooking her meals. Border control can be an issue. It is mandatory to research the country’s restrictions before going, though one person told me she still does travel and discovered that customs agents in some countries will throw away foods you bring, and that it is inconsistent, depending on which agent you get. It seems that manufacturer sealed foods are more likely to be approved, than foods stored in zipper locked bags. That is why I brought only factory-sealed foods, however the Greek border control did not even ask about the foods I was carrying. In fact, I threw away more food to get back into the U.S.! Other countries have posted restrictions on the Internet. For example, no meats (like my packaged turkey and tuna) of any kind and many other foods are prohibited in Japan and other Asian countries, and all food must be declared upon entry. If the food I packed had been confiscated at customs, I would have gone hungry. Even though they accommodated my needs, the meals required caloric supplementation. I was glad I had high-fat bars and nuts with me. Several things contributed to my successful trip. I came home un-contaminated, and didn’t loose much weight! (In contrast, my fellow travelers complained about gaining weight because the food was so fantastic, and isn’t that a sign of a great trip!). I ate my bars and nuts for breakfast (but could have eaten picnic eggs and fruit provided at the breakfast buffets). I wouldn’t have come up with the idea of a “boiled meal” on my own, but it is a really good idea. The guides, who had never heard of celiac disease before did some research between day one and our meeting. They learned from reading the Internet about safe practices. I am grateful they proposed the “boiled meal” idea – and it is one that may work for you when travelling, or if you are put into a situation where meals are likely cross-contaminated. That idea, and the guides’ cooperation were the keys to my successful, pleasant trip. The guides also coached me on what would have been a better way to write my card. Here’s what it says now based on their suggestion: I have celiac disease and am allergic to gluten (wheat, barley, rye, bread, and most grains) dairy (cheese, milk, butter, yogurt), coconut, palm, and pine. Would it be possible for me to please have fish or chicken boiled or steamed with vegetables (with no added sauces or condiments) served with potato, beet, turnip, or rice? It is essential that foods prepared for me have not come into contact with gluten-containing grains or dairy. Please boil or steam my food in a pan that has been thoroughly cleaned from any residual grain. Thank you. Prior to going on an organized trip, I now ask these questions: Do you think restaurateurs would be able to accommodate my requests, specifically for lunch and dinner? Are there stores, stands, or markets along the way for me to purchase foods to supplement my meals? Would it be culturally acceptable for me to request a “special meal?” If restaurateurs cannot comply, would it be acceptable if I ate foods I provide myself at the table? I do not want to insult anyone with my special needs. Do you think I could get packaged turkey jerky and manufacturer sealed packaged tuna pouches through customs in (fill in country name)? I consider the trip a success because I was able to enjoy the adventures and not be preoccupied with food or being cross-contaminated. I loved seeing the different islands and learning about the culture. I owe a lot of that success (really all of it) to the determination of the guides to ensure I had safe foods to eat. Though moving forward, I will be more assertive and not hope that others take that initiative for me. Further they explained that week after week, they bring large groups to these restaurants and if the restaurant couldn’t accommodate someone with life-or-death dietary needs, then they’d find one who would, and quipped, “Really, how hard is it to boil chicken and a few vegetables?” In fact, one restaurant flat out said they wouldn’t accommodate their request for me and that restaurant is now off of the tour list forever. I don’t know whether other guides on other tours would be so accommodating, but I am very grateful those two took the time to ensure I had safe foods to eat. I found that wherever you go, there are good people who try to understand and to accommodate, especially if you make your requests simple using familiar foods. I just wish the stakes weren’t so high if some well-meaning person makes a mistake. Going on a group-trip where all of the plans are made for you, with interesting guides that teach you about the civilization, culture, religion, foods, farming methods, and a host of other insights can be more rewarding than doing it on your own. It was a very enriching trip, and I am grateful for that potato, chicken, carrot, and green bean meal. The boiled technique brought to mind how my grandmother cooked, blanketed me with peace of mind, and enabled me to focus on sharing meaningful conversations throughout the week with my fellow travellers. Let’s discuss - Please respond to the questions below in the comments box below this article: Does my experience encourage you to travel? Why or why not? What steps do you take when traveling? What have you done that has ensured a successful trip? Please share your “travel” story, so we can all learn how to navigate this situation better. Thanks! References: Peniamina, R. L., Bremer, P., Conner, T. S., & Mirosa, M. (2014). Understanding the needs of food-allergic adults. Qualitative Health Research, 24(7), 933-945. doi: 10.1177/1049732314539733

Celiac.com 07/27/2019 - I used to love road trips. As a kid in the back of my dad's station wagon, fighting with my brother, feeling the wind whip my hair, stopping at all those dumb roadside attractions. When I didn't have to pee every five minutes and didn't have to worry about what I ate. Ah, the good old days! Those days are a distant memory. Since Mr. gallbladder went "kablooie" I have spent my life making sure I know where every bathroom is within a 20-mile radius. Adding gluten and dairy intolerance to the mix gives a whole new meaning to gotta go, gotta go, gotta go right now! Any time we would go visit my in-laws at their fabulous river house in Virginia, as soon as my hubby would say, "we are getting in the HOV lanes", my heart would drop with a sickening splash into my stomach. I would make sure to eat a light lunch. Something I thought wouldn't upset my delicate tummy. Scrambled eggs maybe, or dairy-free yogurt. Nothing to drink but a few sips of water. Then, praying to the saints of traffic and digestion, off we would go. Meanwhile, the little gremlin who resides in my stomach-you know, the one with the pitch fork would inevitably start dancing and chanting, "road trip, road trip, she's on a road trip" as he cackled with glee. As traffic came to a complete standstill, it would begin. The rumbling, churning, and and that uh-oh feeling of impending doom. So far my luck has held out. But I still dread HOV lanes. Like most people with gluten intolerance, I am most comfortable in my own kitchen where I have total control over what I am cooking. I always do some checking ahead on restaurants that are gluten-free. Ah, but add dairy free to that and your options quickly dwindle. I make sure I bring a variety of gluten-free snacks with me just in case I have to " break glass in case of emergency". It’s always easier when you are traveling on an interstate. But if you are taking the “scenic route”, it becomes a bit more of a challenge to find a safe place to eat. The best website for finding a gluten-free restaurant state by state is Find Me Gluten Free. Here are some tips that can help you to have a safe and pleasant road trip: Bring a cooler for sandwiches, fruit and possibly a road-trip home-made dinner. I use one that plugs into the 12V outlet in my car. Most newer cars still have this option, even though they no longer have a cigarette lighter. Book a room with a kitchenette, or at least a microwave. You can cook safe meals or bring a home-cooked meal to heat up. Homewood Suites is a great option. Make hotel reservations ahead of time to make sure you are not staying in the middle of nowhere where there are no dining options. Call or email restaurants ahead of time to get allergen information. Email is better because you can print the allergen information to take with you. Some have this information available online. But when you have more than one food intolerance, you need to be a rocket scientist to find something that is safe. Follow the KISS rule whenever possible. I would suggest that fast food be completely avoided. There are too many additives and too much possibility of cross-contamination. If you are visiting relatives, bring your own food if you can. It’s really complicated for those who don’t have gluten intolerance to “get” what it entails. Enjoy Life has wonderful snacks free of the top 8 allergens. Even with all of these challenges you can have a great, gluten-free road trip. All it takes is a bit of planning and lots and lots of luck. I can feel that wind in my hair now!

Celiac.com 01/04/2019 - The beautiful, sunshine-filled days of summertime are finally here. This means more traveling and generally getting out of the house more to enjoy the glorious warm weather. Whether you’re traveling half-way across the country by car with your family to enjoy a week’s summer vacation, catching a flight for an overnight business trip, or just traveling around town all day on errands, it’s a given that at some point while you’re away from home you’re going to get hungry. You can now take advantage of a luxury that wasn’t as readily available to you even five years ago and that’s eating out on the run. More and more chain restaurants are catering to the gluten-free diet. But if you’re running kids to swimming lessons and baseball practice, plus you have to stop out for groceries, pick up a gift for a birthday party, and stop in to see a sick friend, you may not have time (or the finances) to eat out all the time. Besides, when you eat out, portion size generally goes up while nutrition goes down. Keep reading to find out how to eat healthier by bringing along some of your own foods when you’re away from home. Starting with your daily routine, whether you’re sitting at a desk at an office, on the road making sales calls, or carting the kids to and from their activities, when lunchtime hits, be prepared. Some quick and easy foods to pack for lunch can include wraps made on rice or corn tortillas, and all kinds of salads, cubes of lean and low-sodium lunch meat and cheese with gluten-free crackers, or a slice (or two or three!) of gluten-free veggie pizza. When your tummy reminds you in the late afternoon that it’s been awhile since you’ve fed it anything, be prepared by having some snacks tucked away in a bag that you brought along. Even snacks can be nutritious and add to your daily fiber count. If you have a small cooler or insulated bag, tuck some yogurt cups, cottage cheese snack packs, or veggies and a low fat dip into the bag along with a frozen ice pack to keep foods cold. Hummus with gluten-free pita bread, flat bread, or crackers makes a good snack, or pack some salsa with low salt tortilla chips. If you want a “munchie” type of snack, spoon some trail mix into a small self-seal bag; add some dried, seasoned soybeans for extra nutrition but don’t add any chocolate pieces because they could melt if the sun hits the bag. Fresh fruit (apples, pears, bananas) are super easy to take along or you can cut up melons, kiwi, and pineapple to take in a plastic container along with a plastic fork; toss in some berries for color and extra fiber, vitamin C, and antioxidants. Air-popped popcorn is another good option, especially if you add almonds and dried cranberries to the popcorn. Natural fruit leathers always taste good and they’re easy to pack. Or pack a self-seal snack bag with a nutritious, gluten-free dry cereal, tossing in some dried sunflower or pumpkins seeds. Choose foods that not only travel well but provide as much nutrition as possible. Peanut butter and gluten-free crackers is a healthier choice than a bag of gluten-free pretzels. A small bag of sunflower seeds with dried cranberries is a better option than a small bag of M & M’s. If you’re heading for an airport, don’t assume you can buy food there or that a meal on the plane will be gluten-free. Not many flights offer meals anymore, but even if you are served a gluten-free meal… beware. The FDA issued a report on the sanitary conditions at the facilities of the three largest caterers providing food to airlines: LSG Sky Chefs, Gate Gourmet, and Flying Food Group. These three companies provide more than 100 million sky meals annually to all the big airlines including Delta, American, United, US Airways and Continental. The report states that “Many meals served to passengers on major airlines are prepared in unsanitary and unsafe conditions...” Included in the list of infractions are: 1) Unclean equipment, 2) Workers who practice poor hygiene, and 3) At some facilities, the presence of live cockroaches, flies, and mice. Add to this that the people who make up the meals probably have very little knowledge about cross contamination issues with gluten-free foods. Whether you’re on a gluten-free diet or not, you may seriously want to consider carrying your own food with you when flying. If you’re taking your own food on the plane, be aware of airport security rules. You can’t take any drinks through security; you’ll have to buy drinks once you have gone through the scanners. Depending on your departure airport and the security team on duty that day, butter and peanut butter are considered gels and may or may not be confiscated at the security check point. A little extra thought has to go into how you pack foods being taken into planes. Tupperware and plastic containers are great except that cabin pressure changes can cause the seal to leak. Self-seal plastic bags are ideal, just remember to squeeze out as much air as possible before sealing the bags. If you have a large purse, put an ice pack into a small tote bag, add the packed food containers to the bag, then squeeze the tote bag into your purse (or briefcase). Back packs also work for packing foods. If you’re going on a long trip and need to take larger amounts of food with you, you can find soft-sided ice chests that have wheels and a handle or you can even use a small carry-on suitcase with wheels, or even think about shipping dried foods ahead of your arrival. If you need foods for your return trip, be sure to pack non-perishable items. It wouldn’t hurt to put a large sticker on your backpack, suitcase or ice chest that reads, “CELIAC”. Finally, to be on the safe side, take a note along from your doctor that states both your diagnosis and the need for your special diet. If you’re driving across America’s highways, you have more flexibility when packing foods because you can pack a cooler and probably have access to a microwave at the rest stops. You’ll still want foods that are easy to hold and easy to eat. Some one-handed snacks include celery sticks filled with cream cheese or peanut butter, gluten-free protein bars, homemade muffins, dry cereal, hard boiled eggs, and let’s not forget cookies. If you take cookies, think about baking some that have nuts, uncontaminated oats, or some of the healthier alternative flours instead of the marshmallow-chocolaty-caramel-gooey kind that have almost no redeeming nutritional value. If you remember to pack a plastic spoon, individual containers of applesauce and/or diced fruits with peel-off lids are very convenient to have in the car. Individual cans of tuna with the small packets of mayonnaise are good with gluten-free crackers or bread to make a sandwich. A marinated bean salad will hold for several days in a cooler, as will veggie gluten-free pasta salads or wild rice salads. Assuming that rest stops will have a microwave available, there’s a large variety of gluten-free individual food packets you can pack like Thai Kitchen rice noodles, flavored or unflavored uncontaminated oatmeal packets, soup containers with tear-off lids… or pack some baked beans with cooked sausage slices in a plastic container; add a side of gluten-free cornbread and a drink and you’ve got a great lunch. Cooked chicken wings can be eaten cold but remember to take plenty of extra napkins along. Then there’s always the time-honored staple box of raisins. Don’t let this disease keep you from getting out of the house. There are always viable options of foods to take along when you’re away from home. Granola Bars by Connie Sarros Loaded with fiber, these bars stay fresh for several days. Ingredients: 2/3 cup vegetable oil ½ cup brown sugar ½ cup light corn syrup 2 teaspoons vanilla ¼ cup gluten-free flour mixture 3 cups uncontaminated oats ½ cup shredded coconut ½ cup sunflower seeds ½ cup sesame seeds ½ cup chopped pecans 1/3 cup chopped dark chocolate 1/3 cup raisins Directions: Preheat oven to 350 degrees. Spray a 9 x 13 inch pan with nonstick spray. In a large bowl, use a rubber spatula to blend the oil, brown sugar, corn syrup, and vanilla. Stir in the flour mixture and oats until blended. Add the coconut, sunflower seeds, sesame seeds, pecans, chocolate, and raisins. Stir until evenly blended. Spoon mixture into the baking pan, smoothing the top with wet fingers. Bake for 30 minutes or until top is golden. Allow granola to cool completely before cutting into bars. Yield: 48 bars.