{"id":3289,"date":"2022-08-30T17:19:08","date_gmt":"2022-08-30T17:19:08","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=3289"},"modified":"2022-10-27T18:30:28","modified_gmt":"2022-10-27T18:30:28","slug":"5-strategies-for-living-gluten-free","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/5-strategies-for-living-gluten-free\/","title":{"rendered":"5 Strategies for Living Gluten-Free"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Recent research suggests that despite the benefits of following a\u00a0<a href=\"https:\/\/cdhf.ca\/gluten-free-way-to-travel-to-the-cottage-this-summer\/\">nutritious gluten-free diet<\/a>\u00a0for people with celiac disease<sup><a href=\"https:\/\/www.mywholelife.ca\/5-strategies-for-living-gluten-free-justine-dowd-phd-candidate\/#refs\">1<\/a>,<a href=\"https:\/\/www.mywholelife.ca\/5-strategies-for-living-gluten-free-justine-dowd-phd-candidate\/#refs\">2<\/a><\/sup>, adherence to a gluten-free diet ranges from 42% to 91%\u00a0<a href=\"https:\/\/www.mywholelife.ca\/5-strategies-for-living-gluten-free-justine-dowd-phd-candidate\/#refs\"><sup>3<\/sup><\/a>. So you are not alone if you have been diagnosed with celiac disease but aren\u2019t currently following a strict gluten-free diet. The good news is that research shows that people can learn how to follow a gluten-free diet <a href=\"https:\/\/www.mywholelife.ca\/5-strategies-for-living-gluten-free-justine-dowd-phd-candidate\/#refs\">4<\/a>!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What strategies can I use to help me change my diet?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">We know that one of the most important parts of changing behavior is being able to self-regulate (that is \u2013 self-manage or self-control your behavior)<sup><a href=\"https:\/\/www.mywholelife.ca\/5-strategies-for-living-gluten-free-justine-dowd-phd-candidate\/#refs\">5<\/a>,<a href=\"https:\/\/www.mywholelife.ca\/5-strategies-for-living-gluten-free-justine-dowd-phd-candidate\/#refs\">6<\/a><\/sup>. Self-regulation involves 5 parts;\u00a0<em>self-monitoring<\/em>,\u00a0<em>goal-setting<\/em>, developing\u00a0<em>coping strategies<\/em>\u00a0and\u00a0<em>action plans,<\/em>\u00a0and giving yourself\u00a0<em>feedback<\/em>. Read the information below, download and complete the\u00a0Behaviour Change\u00a0worksheet to help you get on track to successfully follow a nutritious gluten-free diet!<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li><strong>Self-monitoring&nbsp;<\/strong>Involves tracking your behaviors so you can become&nbsp;<em>aware<\/em>&nbsp;of what you are currently doing (or not doing!).<ul><li>Using the self-monitoring guide in the behavior change worksheet you can track what you eat over the next week. This will help you become aware of if and\/or when you eat gluten and identify patterns about when you might eat gluten.<\/li><\/ul><\/li><li><strong>Goal-setting&nbsp;<\/strong>Is important because it gives you something to strive towards and a standard to measure your progress. Make sure to set goals that follow the SMARTI guide:&nbsp;<strong>S<\/strong>pecific,&nbsp;<strong>M<\/strong>easurable,&nbsp;<strong>A<\/strong>ction orientated,&nbsp;<strong>R<\/strong>ealistic,&nbsp;<strong>T<\/strong>ime frame, and&nbsp;<strong>I<\/strong>mportant to you.<ul><li>For example, your goal might be to: Consume a balanced, nutritious, strict gluten-free diet at every meal over the next week.<\/li><\/ul><\/li><li><strong>Coping strategies&nbsp;<\/strong>Help you overcome barriers to achieving your goals. Start with identifying barriers that are relevant to you and come up with strategies to overcome each barrier.<ul><li>For example, to overcome the barrier of not knowing if an ingredient is gluten-free, you might decide to purchase a resource, such as the&nbsp;pocket dictionary&nbsp;from the Canadian Celiac Association.<\/li><\/ul><\/li><li><strong>Action plans&nbsp;<\/strong>Helps you turn your goals (or your intentions) into reality. In order to&nbsp;<a href=\"https:\/\/cdhf.ca\/en\/7-day-gluten-free-diet-plan\/\">change your diet<\/a>, make sure to plan out meals and snacks for the next week, create reminder notes, and a grocery shopping list to help you stay on track.<ul><li>Using the action planning guide in the behaviour change worksheet you can create a meal plan for the next week.<\/li><\/ul><\/li><li><strong>Feedback<\/strong> Every week it is important to look over your plan and think about what worked and what could be improved. The goal is to create a plan that works for you and your family!<\/li><\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Want to try using these strategies to help you change your diet (or any other behaviour!)? Download this&nbsp;<a href=\"https:\/\/www.mywholelife.ca\/wp-content\/uploads\/2014\/02\/Behaviour-change-worksheet.pdf\">Behaviour Change worksheet<\/a>. If you have any questions please&nbsp;<a href=\"mailto:jdowd@ucalgary.ca\">email me.<\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>References<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><sup>1&nbsp;<\/sup>Norstr<em>\u00f6<\/em>m, F., Sandstr<em>\u00f6<\/em>m, O., Lindholm, L., &amp; Ivarsson, A. (2012).&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3482575\/\">A gluten-free diet reduces symptoms and health care consumption in a Swedish celiac disease population.&nbsp;<em>BMC Gastroenterology, 12<\/em>, 125.<\/a><br><sup>2&nbsp;<\/sup>Guandalini, S., &amp; Assiri, A. (2014). Celiac disease: A review.&nbsp;<em>Journal of the American Medical Association,&nbsp;<\/em><a href=\"https:\/\/archpedi.jamanetwork.com\/article.aspx?articleid=1809379\">Advanced online publication. doi:10.1001\/jamapediatrics.2013.3858<\/a><br><sup>3&nbsp;<\/sup>Hall, N. J., Rubin, G., &amp; Charnock, A. (2009). Systematic review:&nbsp;<a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1365-2036.2009.04053.x\/abstract\">Adherence to a gluten-free diet in adult patients with coeliac disease.&nbsp;<em>Alimentary Pharmacology &amp; Therapeutics, 30<\/em>(4), 315-335.<\/a><br><sup>4&nbsp;<\/sup>Sainsbury, K., Mullan, B., &amp; Sharpe, L. (2013). A randomized controlled trial of an online intervention to improve gluten-free diet adherence in celiac disease.&nbsp;<em><u><a href=\"https:\/\/www.nature.com\/ajg\/journal\/v108\/n5\/full\/ajg201347a.html\">American Journal of Gastroenterology, 108,&nbsp;811-817.<\/a><\/u><\/em><br><sup>5&nbsp;<\/sup>Bandura, A. (1991). Social cognitive theory and self-regulation.&nbsp;<em><u><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/074959789190022L\">Organizational Behavior and Human Decision Processes, 50,&nbsp;248-287.<\/a><\/u><\/em><br><sup>6&nbsp;<\/sup>Luszczynska A, Gibbons FX, Bettina F. (2004). Self-regulatory cognitions, social comparison, and perceived peers\u2019 behaviors as predictors of nutrition and physical activity:&nbsp;<a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00431-006-0311-0\">A comparison among adolescents in Hungary, Poland, Turkey, and USA.&nbsp;<em>Psychological Health, 19,&nbsp;<\/em>577- 593.<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recent research suggests that despite the benefits of following a\u00a0nutritious gluten-free diet\u00a0for people with celiac disease1,2, adherence to a gluten-free diet ranges from 42% to 91%\u00a03. So you are not alone if you have been diagnosed with celiac disease but aren\u2019t currently following a strict gluten-free diet. The good news is that research shows that [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":4950,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[12,19],"class_list":["post-3289","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-diet-and-nutrition","tag-gluten-free"],"acf":{"article_writer":[3291]},"featured_image_src":"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/08\/AdobeStock_120215427-1-scaled.webp","author_info":{"display_name":"Sophie Allan","author_link":"https:\/\/cdhf.ca\/en\/author\/sophie-allen\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Strategies for Living Gluten-Free - Canadian Digestive Health Foundation<\/title>\n<meta name=\"description\" content=\"To successfully follow a nutritious gluten-free diet can be tough. 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