5 tips to empower g-free kids

As parents, the best thing we can equip our g-free kids with is a positive attitude when it  comes to being gluten-free — right from the start.  As soon as that optimistic attitude is in place, the next thing to help them cultivate is a budding sense of independence. As our children grow, we can help empower them to start taking the lead. Here are 5 tips that have helped my twin daughters (one with celiac and one with non-celiac gluten sensitivity) start to be g-free advocates:

Help them champion their own cause:
Show them some ways in which they can help spread the word and raise money for celiac disease awareness. Help them start a team for an upcoming celiac walk and let them help keep track of donations flowing in and asking friends and family to physically be there to walk together as a team. We have been doing two Celiac walks (“Making Tracks for Celiacs”) a year for the past 4 years — one with friends and extended family, and another one further away from home by ourselves. We take group photos, wear team tags and hang out before and after the walk. We usually win a gift basket for the amount of money we raised and the girls help pick it out. Going home feeling supported by loved ones, with a prize and tons of free gluten-free samples in tow — plus a sense of pride in knowing we helped raise money for a good cause — is always a great boost for self-esteem.

If you don’t have one of these annual walks in your area, learn how you can raise money through Team Gluten Free or NFCA instead.

Nurture their creativity:
Make your g-free kid feel like a champ by helping them design a “Super Celiac” or “Gluten Free Girl” costume. If your child is still young enough to enjoy dressing up and playing pretend, letting him or her play make-believe Superheroes with a cape and power bracelets (see photo) is a fun way to “zap gluten” or whatever they want to play.

If your child is old enough, let them have their own cooking show. Have them don an apron and chef’s hat and talk through a cooking demonstration while you videotape them. This will be good public speaking practice, and it will help them organize their thoughts, follow recipes, read aloud and use good eye contact. Have them practice what they plan to say and do on the video until they are comfortable enough for you to start taping. Post it on YouTube to get them excited that they made a “real” video, which the whole world can watch and learn from.

Do your kids enjoy music more than cooking? Together, come up with some new lyrics to go with a familiar tune — all about being gluten-free. Put it to music, videotape it and send it to friends and family.

Or let them start a pretend bakery where everything is gluten-free. Help them set up a place to play with pretend food, aprons, toy cash register, fake money, paper plates, etc.  Let them make their own signs, menu and decorations. Be their best customer and encourage the rest of the family to stop by with a smile and place an order.

Being gluten-free becomes natural and fun when you bring all of these types of creative play into your g-free kids’ lives.

Teach them to read labels:
For very young kids who don’t know how to read, send along a list of offending ingredients for caregivers, along with a list of naturally GF items such as fruit and raisins. Help little ones learn how to spot the words “gluten free”, the certified gluten-free logo or other prominent labels. When looking at packages, the terms “multigrain” and “whole grains” can often be confusing for little kids (and even for adults!) so be sure to explain to them that just reading those words on a package doesn’t mean it is automatically ruled out. Corn and rice can still be considered multigrain or whole grain, too. Teach them that oats need to be certified gluten-free to be considered safe, and other similar tips.

Start label-reading lessons small, by going to Grandma’s house and showing them offending ingredients on labels. Then go home and have them read labels on their gluten-free products so they can see what is okay. If your child is old enough and has a long attention span, spend some time together in a grocery store (at a slow time of the week) and go through it aisle by aisle, explaining which kinds of food are gluten-free or not. Show them how many yogurts and ice creams are GF except those with cookies, brownies, sugar cone pieces, etc. Show them all the naturally gluten-free foods and the special area where the gluten-free products are. I do this with my daughters every now and then to test them on what they know, and they, in turn, always love to demonstrate their growing knowledge.  If this sounds too overwhelming for a younger child, then just do it in small doses on a regular basis as you do your weekly shopping together.

Let them speak up for themselves:
Kids of all ages can learn to speak up for themselves to varying degrees. Young kids can learn how to ask, “Is this gluten-free?” or “Is this safe for me to eat?”  Let your child order for themselves in a restaurant and have them inform the waitstaff that their food needs to be gluten-free. Even if you plan on discussing details with the waitress, manager or chef yourself (which I would advise in order to avoid cross contamination) it is important for your child to get in the habit of always making sure people know that he or she needs to eat g-free.

If your child is old enough, test them to see if they can correctly name the gluten-free options on menus at restaurants by themselves. Teach them why they can’t eat certain things like french fries, which are deep fried in shared fryers with gluten-containing foods like breaded chicken fingers. Let them ask if there is a dedicated fryer or not. The older a child gets the more they need to have these habits set in place. The more they practice, the more comfortable they will get with the necessary dialogue. Your child will be filled with pride as he learns these life-long social lessons.

Let it become their “normal”:
Find other gluten-free families that live near you. Get together. Let the kids get to know each other and play together on a regular basis, which might also mean snacking together — gluten-free. Get involved in a kids’ support group and the activities that go along with it. If you can’t find one, be your kid’s hero by starting one and making it happen.

If your child is old enough, let him attend a gluten-free summer camp. There are nearly 20 options in the U.S. alone!  How cool would it be for a g-free kid to be able to do all the regular camp activities with other children on the same diet, without anyone needing to ask if the food is safe or not?

Lastly, fill his or her bookcase with children’s books about being gluten-free. If your child loves dinosaurs or princesses, count how many books he or she has about them. On the other hand, how many books does your child have about being gluten-free — something your child is going to be for life? There are a bunch of great books out there now about celiac disease and being gluten-free. You can never have too many!  As they read the books, they will take pride in knowing that they are “just like” the main characters, which will help them feel understood and cherished. And consider all the people your child can share their books with — teachers, classmates, friends, relatives, etc.  What better way to help spread awareness than lending books? For kids, it doesn’t get any easier…

These empowering tips will take our children far by teaching them knowledge and positive social skills that will benefit them for a lifetime. The wonderful thing is that awareness of celiac disease and gluten intolerance is growing rapidly, which in itself is pretty empowering for all of us!

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This post was originally part of NFCA’s 2012 KISS campaign for Celiac Awareness Month.

Raising Awareness with Team Gluten Free: Inspiration from a Fellow G-Free Mom

•  •  Team Gluten Free and How it Works  •  •

One of the best parts of starting this website is all of the amazing Moms I have met online so far. Many parents have already emailed me photos of their children for the online photo album of g-free kids, and, along the way, one-on-one conversations have sprung up between a handful of Moms and me. These women all have stories to tell about their child’s diagnosis and experience, and always seem inspired to help spread the word about gluten-free issues. You can just tell that they are wonderful advocates for their gluten-free kids and outspoken ambassadors of gluten-free living — which is the best kind of Mom a g-free kid can have!

One of these Moms is Kimberly Woody (pictured here on the left.) In one of her emails, she mentioned that she ran a race for Team Gluten Free, and, after hearing about her experience, I asked if she’d be willing to share.

What she had to say:

“Team Gluten Free: It’s REALLY cool and very easy to use. Since there are very few organized races dedicated solely to raising funds for Celiac disease (I only know of Making Tracks for Celiacs) this is a great way to organize small teams within other races. (Especially if you don’t live near a Making Tracks for Celiacs annual race.)

The process is so simple. You sign up ($25) and receive a t-shirt to wear on race day. I also purchased several more for family members, spectators and my running partner. Not every participant needs to buy a shirt, though. It just looks cohesive and the bright color attracts attention — plus all proceeds from
the shirts go towards fundraising. What is even better is that once you buy the shirt you are free to register for as many races as you like, at no additional charge. You simply email them and they will reset your fundraising goal and you’re off! (As long as you still have the shirt.)

In addition, you have access to this GREAT website – you can click my personal link to see how it looks. It’s VERY simple to set up and allows for secure credit card transactions. Online you can track donations, develop/organize mailing lists, etc. I think the site looks great and required little effort on my part!
You can either organize a team or just set it up as an individual. I did not register each person, as the bulk of the fundraising was done by me.

Our first Team Gluten Free experience:

The race we ran in was the Atlanta 13.1 on October 2nd, 2011. It was an incredible day.
My daughters and their grandmother competed
in the 5-K while I ran the half marathon. During
the run I was literally answering questions the whole race. I love this because the more we talk about Celiac the more the myths and misinformation subside. The shirt is a  real conversation piece. So even though I plan to raise money in one race per year, I always wear my shirt in other races.

I think the program is TERRIFIC and would love to see more people get involved. It’s wonderful bonding for the family, good exercise, and, great for awareness — since you will be bombarded with questions. Especially when people see the little runners! I really felt like we did some good that day. It’s so easy! AND it’s a great excuse to get out there and exercise with your family!”

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• Want to learn more?     • Where does all the money go?

(From their website):
Team Gluten-Free™ is a fundraising program that provides a simple way for runners, walkers, cyclists and triathletes to raise awareness and funds for Celiac disease.
The money raised by Team Gluten-Free™ participants goes directly towards summer camp scholarships for children on the gluten-free diet as well as Celiac disease research, support and awareness programs. Team Gluten-Free™ is a fundraising arm of the Celiac Disease Foundation, a 501 (c)(3) non-profit, public benefit corporation dedicated to the education of patients, families and health care professionals.

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Help inspire others!  This is the first post (Thanks Kimberly!) in a new series called “Inspiration from a Fellow G-Free Mom”, although I’d love to receive information from Dads and other supporters as well.  🙂  If you would like to submit an article and photos of how YOU spread awareness, please email me at kachalmers2@gmail.com.  It’s up to you which information you would like to be made public, and I can send a preview for you to check before I post anything online.


As we like to say,
“Celiac disease isn’t contagious,
but awareness is.
Please help spread it!”

Come back soon to learn how to get involved in Making Tracks for Celiacs. Thanks! ~Katie