Newly Diagnosed Coeliac? Rebuild Your Confidence in 3 Simple Steps
Confirmation of coeliac disease can be a whirlwind of a time. My head felt like it had a washing machine inside it – there were so many thoughts spinning round and I didn’t know where to begin.
If you’re feeling overwhelmed, please know you’re not alone and there are ways to make things better. I’ve had many clients who’ve come to me because they’re anxious about eating, don’t where to begin and are full of despair. But we can quickly make things a lot better, starting with my three step plan below.
Step 1: Build Your Support Network
Like many things, the more you know, the easier it becomes. So understanding what a gluten-free diet truly means is vital. It might feel a bit daunting to begin with but once you’ve learnt which foods are safe, how to eliminate cross-contact (also known as cross-contamination) and how to read labels, you’ll be well on your way.
Actions To Take:
Get Coeliac UK’s Gluten-Free Food Checker App – then you can zap bar codes and find out if a food is suitable for you. You can also programme it to avoid other food groups (e.g. egg) if you have an additional need on top of avoiding gluten.
Connect with others in the coeliac community. Join my Facebook group The Gluten-Free Haven to find kind, supportive people who know what you’re going through.
Make sure you get a dietitian appointment (via your GP) and write down your questions beforehand so you don’t forget anything. (N.B. If you can't find a suitable dietitian, come to me for the solution!)
Be Reassured!
Remember to take one day at a time. Keep a journal and write down any fears you have. It won’t be long before you realise how far you’ve come.
Step 2: Rediscover The Joy of Eating
Does food feel like a chore right now? I used to get frustrated when I was hungry; it meant I had to do so much thinking about what I could eat. My first supermarket shop took nearly 2 hours and I only came away with a few items. It felt like there was a long road ahead.
But! I quickly learnt to adapt using the following rules.
Actions To Take:
Start with naturally gluten-free foods like fresh vegetables, rice, plain meat and fish (if you eat them) and potatoes. These are safe options that will help you rebuild confidence.
Try out different gluten-free products from reputable brands (e.g. Schär, B-Free and Genius) to see what you like. Try sweet treats from Creative Nature and Lazy Days.
Check out my week’s food plan in my book, Are You There, Gluten? It has an ingredients list, weekly set of meals and an easy plan.
Be Reassured!
You will get better at this! Even if you only have 3 different dinners you’re confident about making, that’s much better than settling for a jacket spud every night. Start small and soon you’ll grow with experience.
Step 3: Be Kind To Yourself
You’ve probably realised adjusting to life with coeliac disease is a bit more than avoiding gluten. You’ll encounter situations where people just don’t understand what you’re going through or say ignorant things. So you’ll need to arm yourself with some ways to set boundaries and make life easier.
Actions To Take:
That diary I mentioned earlier? Use it for a brain dump every evening. Simply writing down your frustrations can be really therapeutic.
Find a coach to talk to. You need someone who understands what it’s like to have an invisible illness and cope in society.
Come to my free webinar on making your gluten-free life better. Click below to save your spot!
Be Reassured!
You will get better. You will find a way through this. Over time, you’ll see big improvements in things you may not yet have considered such as energy levels, sleep and (ahem) bodily functions. Plus, your pleasure in eating is bound to increase, too!
Take Action
Where would you like to be this time next month? Next year? Think about the fastest way you could get there and take action. If you’ve not already signed up to my webinar, the link’s here. You’ve nothing to lose and so much to gain – it’ll be great to see you there!
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