Gluten Free Crew
To support newly diagnosed
Coeliac's or those with gluten intolerance.
Gluten Free everyday
Healthy daily life
Feel energised
Everyday bliss
I am an expert at living life as a Coeliac. I want to share all my knowledge & love for yummy healthy food with you. I'm here to help you find your groove with this new diagnoses. I'll help you understand what this means for you and how you can continue to live your best life.
I've been through all the feelings of confusion, sadness, isolation, uncertainty and I now want to share my learnings and help others move through these feelings at a quicker pace.
The joy I feel when I eat something delicious and healthy is something every new Coeliac or Gluten Intolerant human should feel.
Here to help you understand what this means for you.
I'll provide you with a Coeliac 'quick start guide'.
Eating out with friends, what to bring to lunch, how to deal with the summer bbq.
Support you through the early stages of this new and steep learning curve.
I’m Ciara Maria, a Galway Girl, and I have been a Coeliac for a loooong time! I was diagnosed back in 1999 when, to be honest, I didn’t even understand the word coeliac let alone gluten. I remember feeling confused, worried, scared, and all these feelings came with lots and lots of tears. What was I going to do and how was I going to survive?
Well, a lot has changed over the years and I now look back and truly believe that being diagnosed with Coeliac Disease on my 21st birthday was the best present I could have ever been given.
I’ve always tried to never let my diagnoses hold me back (and don’t get me wrong it wasn’t all plain sailing!), especially as I had a huge desire to travel.
Over the years I’ve always been interested in health and wellbeing, I studied nutrition and was a Pilates teacher at one point in my life, but it’s the last 12 months that I really have had a desire and drive to help newly diagnosed coeliacs and gluten intolerant individuals live a better life.
And to help people get to a happier point in their life…quicker.
Having spent 12 months prior to my diagnoses feeling sick, frustrated, unsure what on earth was going on with me, I now feeling extremely grateful that it was only one year of my life that I had to live with this sickness.
Today, I'm eating healthier than before, but trust me, it's still hard to have a perfect month. I have also tried to removed a lot of dairy from my diet along with added sugar, where possible, to try and focus on eating a diet which is anti-inflammatory and gluten free.
Happiness for me is a gluten free meal which make me feel good 20 minutes after I've eaten it! I'm always stoked when I get something yummy & healthy to eat, and it's not a salad!
I am not a doctor or a practicing nutritionist. I have completed a nutrition course and I have a huge interest in health & wellbeing. So along with my years of being a coeliac, I hope I can share some of my knowledge to guide you on your journey.
I now live in Queenstown, New Zealand with my husband. We've been here for 13 years and have many gluten free stories to tell from our travels together over the past 18 years.
If you’ve recently been diagnosed with coeliac disease, you might be wondering, “What do I do now?” Trust me, I’ve been there.
I was diagnosed 25 years ago, and while it was overwhelming at first, learning to live gluten free has transformed my life for the better. I still feel so relieved, that this particular autoimmune condition can be managed by food and not medication.
If you’re feeling a mix of emotions—relief, confusion, and maybe a little fear—that’s completely normal. This guide will walk you through practical steps to help you start your gluten free journey with confidence.
Your diagnosis is a big deal, but it’s also a turning point toward better health. Many people live with coeliac disease for years without knowing it or actually never get diagnosed and continue enduring unexplained symptoms. Now that you know, you can begin to heal.
Take a moment to acknowledge that while the road ahead involves change, it leads to a healthier, stronger, happier you.
Start by understanding the basics of coeliac disease and gluten:
What is gluten? It’s a protein found in wheat, barley, rye and oats is also not allow where I live in New Zealand. (I have a separate blog on Oats coming up as it's a tricky topic to get your head around).
Where does gluten hide? Aside from bread, pasta, and baked goods, gluten can be in sauces, soups, and processed snacks.
Why avoid gluten completely? Even small amounts can cause damage to your small intestine and lead to long-term health issues.
Stick to trusted sources like coeliac disease organisations and book yourself an appointment with a dietitian to get yourself started. Remember, you don’t have to learn everything in one day. Take it step by step.
One of the first actionable steps is removing gluten-containing products from your kitchen. Or clearing out a clean shelf with no gluten foods in there. It's easy to pick up the wrong product when you're maybe not thinking straight or are starting to feel hangry. (I have another story about this also as this has happened me, where my husband glutened me...by accident!)
This minimises cross-contamination and makes it easier to stick to your new diet.
Tips for a gluten free Pantry:
Read labels carefully. Gluten can hide in unexpected places like spice blends, condiments, and processed foods.
Replace kitchen tools. Items like toasters, wooden spoons, and cutting boards can retain gluten residues.
Stock up on naturally gluten free staples. Think rice, quinoa, fresh fruits, vegetables, and protein of your choice. Remember, there are loads of foods out there that are naturally gluten free.
Living gluten free is easier with a support system. Surrounding yourself with people who understand your journey can make a world of difference.
Join support groups. Local and online communities for coeliacs can offer valuable advice and encouragement.
Educate friends and family. Helping them understand your condition will make social gatherings less stressful.
Consult a dietitian. A professional can provide personalised advice to ensure your diet remains balanced and nutritious.
Gluten can go by many names on ingredient lists, so learning how to spot it is crucial.
What to look for on labels:
Wheat, barley, rye and oats, plus any derivatives.
Hidden sources of gluten like malt, modified food starch, and hydrolyzed vegetable protein.
Certified gluten free labels, which ensure the product contains less than 3 parts per million (ppm) of gluten. (this again is Australia and New Zealand only, Europe is 20 ppm.
In the beginning, it’s best to stick to naturally gluten free foods:
Meats, fish, or tofu.
Fresh vegetables and fruits.
Rice, quinoa, or potatoes.
As you gain confidence, you can try gluten free alternatives for bread, pasta, and snacks. Don’t be discouraged if some products don’t taste great—it’s a learning curve, and you’ll find your favorites over time.
Eating out with coeliac disease requires some preparation, but it doesn’t have to be stressful.
Dining Out Tips:
Research restaurants in advance to find those with gluten free options.
Clearly communicate your dietary needs to the staff.
Ask about food preparation to avoid cross-contamination.
Adjusting to a gluten free lifestyle takes time. You’ll likely make a few mistakes along the way, and that’s okay. What matters is that you’re making progress toward better health.
Every step forward is a victory. Whether it’s successfully cooking your first gluten free meal or safely navigating a restaurant menu, take time to acknowledge your efforts.
Being newly diagnosed with coeliac disease can feel overwhelming, but it’s also an opportunity to take control of your health. Over time, you’ll find your rhythm and feel more confident in your gluten free lifestyle.
Remember, you’re not alone. There are countless others on this journey who understand what you’re going through. Reach out, stay informed, and know that you have the strength to thrive. Your gluten free journey starts now—and it’s one worth embracing.
Get your free downloadable checklist to help you get started on your gluten free journey. This checklist includes:
Key steps to take after your diagnosis.
Essential gluten free pantry staples.
Tips for avoiding cross-contamination.
Quick label reading guide.
Dining out reminders.
Download the Newly Diagnosed Checklist to help you on your way.
Yummy gluten free food
(Made with love by me!)