Gluten Free Crew

To support newly diagnosed
Coeliac's or those with gluten intolerance.

Gluten Free everyday

Healthy daily life

Feel energised

Everyday bliss

Hello, I'm Ciara Maria

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.

About Me

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.

7 Mistakes I Made When I Was Diagnosed with Celiac Disease (and How You Can Avoid Them)

7 Mistakes I Made When I Was Diagnosed with Celiac Disease (and How You Can Avoid Them)

November 27, 20244 min read

Getting diagnosed with celiac disease can feel overwhelming. I remember the mix of relief at having answers and worry at the massive lifestyle change ahead. Like many, I made mistakes along the way—big and small—but each taught me something valuable.

As someone who’s lived gluten free for over 25 years, I’ve learned a lot about what works (and what doesn’t)

If you're newly diagnosed, here are seven mistakes I made and the lessons I wish I’d known from the start.

1.The Gluten Free Halo

When I was first diagnosed, I saw the “gluten free” label as a green light for anything in the supermarket. Gluten Free cookies? Yes, please. Gluten Free brownie? Into the basket it went.

But gluten free doesn’t mean being healthy. Many gluten free processed foods are high in sugar, fat, and additives.  They’re fine as an occasional treat, but focusing on naturally
gluten free whole foods like vegetables, fruits, and lean proteins are key to a balanced diet.

👉 Lesson: Don’t fall into the “gluten free halo” trap. Read labels carefully and aim for a variety of nutrient-rich foods.

👉 Lesson: There are way more naturally gluten free food than you probably first imagined. So seek these foods out.

2. Cross-Contamination: The Hidden Gluten Culprit

At first, I thought going gluten free was as simple as avoiding bread and pasta. I had no idea how tricky cross-contamination could be. Shared toasters, chopping boards, or even double-dipping into butter or jam jars caused problems until I learned to set myself up properly. 

👉 Lesson: Dedicate separate kitchen items like a toaster, butter, and jam jars. Consider using toaster bags and explain cross-contamination risks to family and friends to avoid accidental gluten exposure.

3.  Feeling Awkward and Embarrassed About Speaking Up When Dining Out

In the beginning, I hated being "that person" at cafes or work events. I’d scan the menu or buffet tables for the most likely gluten free option and order without asking questions. This often led to feeling unwell and ruined evenings.

Eventually, I realised I needed to advocate for myself. Now, I see it as an opportunity to educate others. If I can help one more person understand celiac disease, it might make the next celiac’s experience easier too.

👉 Lesson: Speak up. Ask about how dishes are prepared, and don’t hesitate to request to swap things out or leave something off your plate. Most places these days are quite supportive and willing to help. 

4. Skipping Labels: Why You Need to Read Every Time

Some foods seemed gluten free at first glance, but I quickly learned to spot hidden sources of gluten in ingredient lists. Terms like “malt,” “modified food starch,” and “natural flavoring” tripped me up more than once.

I also discovered that manufacturers can change ingredients, so products I relied on suddenly became unsafe. Even after 25 years, I still read every label.

👉 Lesson: Always read the ingredients, even on products you’ve bought before—manufacturers can change recipes. When in doubt, reach out to brands or check gluten free apps, or ask in gluten free groups for guidance.


5. Neglecting My Social Life Due to Fear

Early on, I turned down networking events, and would opt to meet for a walk instead of a cafe, because I worried about finding safe food. This was unnecessary and I realised I didn’t need to be so worried about eating out. 

👉 Lesson: Instead of avoiding social situations, communicate your needs. Offer to bring a dish to share, research cafes and restaurants in advance, or meet friends somewhere you have been to a few times before which takes all the stress away and you can relax and enjoy yourself. 


6. Trying to Do It All Alone

For months, I tried to navigate my gluten free life without outside support. I had my gluten free book from Coeliac Ireland, that’s all I needed right! It was lonely, confusing, and frustrating. Once I joined online groups and found more people who were on the journey also,  I felt much more confident.

👉 Lesson: You’re not alone. There’s an entire community ready to support and guide you.


7. Beating Myself Up Over Mistakes

Every time I accidentally ate gluten, I felt so guilty and really upset, especially if I didn’t understand how or where I got glutened. I still do this today and need to remind myself that  mistakes happen and are part of the process.

👉 Lesson: Be patient with yourself. Learning to thrive gluten free takes time, but every step gets you closer to a healthier, happier you.


Conclusion: Mistakes Are Learning Opportunities

Looking back, these missteps were all part of the journey. The important thing is to learn from them, grow, and build the confidence to thrive as a celiac.


Ready to Fast-Track Your gluten free Journey?

If you’re looking for a roadmap to living gluten free with confidence, check out my course:

Your Starter Guide to Living a gluten free Life.

In this six-module course, you’ll learn everything from shopping tips and dining out strategies to embracing your new lifestyle with ease. You don’t have to figure it all out alone—I’m here to help.

👉 Learn More About the Course



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What's included in this online course?


Module 1: Coeliac 101

Module 2: Mastering Gluten Free Nutrition

Module 3: Gluten Free Kitchen Mastery

Module 4: Gluten Free Shopping Guide

Module 5: Dining out Like A Pro

Module 6: Embracing the Gluten Free life

"Being diagnosed with Coeliac Disease on my 21st birthday
was the best present I could ever have been given."

Yummy gluten free food

(Made with love by me!)

Queenstown, New Zealand