Living Gluten-Free For Dummies
For Dummies (Verlag)
978-1-119-98355-2 (ISBN)
If you’re one of the millions of people considering giving up gluten, Living Gluten-Free For Dummies will help you break free and improve your wellbeing. Covering the practical, medical, scientific, and emotional aspects of the lifestyle, this book will inspire you with all the details on the benefits of giving up gluten, common and hidden sources of gluten, how to deal with the social and emotional challenges, tips and insight on shopping and eating out, and recipes for creating delicious, gluten-free meals and snacks. This new edition is updated with the latest research, information on testing, trending topics in the gluten-free community, what you should believe and what you shouldn’t, and easy-to-remember insights on living a happy, healthy gluten-free lifestyle.
Understand how gluten affects the body and the benefits of going gluten-free
Arm yourself with the latest research
Connect the dots between behavior and gluten
Learn to decipher labels and avoid hidden gluten sources
Discover foods that are inherently gluten-free
Develop an awareness of the social and emotional implications of a gluten-free lifestyle and how to deal with challenges
Set yourself up for success when eating away from home
Enjoy tips for raising happy, healthy gluten-free kids
Eat gluten-free without breaking the bank
This is the perfect read for anyone who needs a guide to managing a gluten-free lifestyle. If you are considering eliminating gluten for any reason, Living Gluten-Free For Dummies is for you.
Danna Van Noy (formerly Korn) aka the “Gluten-Free Guru” is an author, speaker, co-founder of Sonic Boom Wellness, and leading authority in the world of living gluten-free. She has written multiple books on the topic, including the previous editions of Living Gluten-Free For Dummies and Gluten-Free Cooking For Dummies.
Foreword xvii
Introduction 1
About This Book 2
Foolish Assumptions 3
Icons Used in This Book 4
Beyond This Book 4
Where to Go from Here 5
Part 1: Going Gluten-free: Who, What, Why, And How 7
Chapter 1: Gluten-Free from A to Z: The Basics of Being Gluten-Free 9
How the Gluten-Free Lifestyle Saved My Son 10
Understanding What Gluten Is and Where It Is 13
Thinking Wheat Is Good for You? Think Again 14
Discovering the Benefits of a Gluten-Free Lifestyle 15
Beyond the gut: Head-to-toe health benefits 16
Worsening psychiatric symptoms 17
Mastering the Meals 17
Planning and preparing 18
Shopping shrewdly 18
Considering your kitchen 19
Finding your creativity in the kitchen 19
Getting Excited about the Gluten-Free Lifestyle 19
Adapting your perspective on food 20
Loving food is okay 20
Getting out and about 21
Raising kids to love the lifestyle 21
Setting realistic expectations 22
Arming yourself with good information 22
Chapter 2: Going Gluten-Free: Should You Be? 23
Inspecting the Gluten-Sensitivity Spectrum 24
At one end: Allergies 25
Somewhere in the middle: Gluten sensitivity and intolerance 26
Crossing the line: Celiac disease 27
Exposing One of the Most Common Genetic Diseases of Mankind 28
Pinpointing Who Develops Celiac Disease and Why 30
It’s in the genes 31
Triggering celiac disease: What turns it on 32
What it does to the body 32
How your guts are supposed to work 33
How your guts work with celiac disease 33
Scratching the Surface of Dermatitis Herpetiformis 34
Identifying Associated Conditions That Benefit from a GF Diet 36
Connecting Women’s Health and Gluten 38
Focusing on fertility 38
Promoting a healthy pregnancy 39
Reducing the chance that your baby develops celiac disease 40
Chapter 3: Sorting Out Symptoms and Considering Testing 41
Identifying Symptoms That Gluten Doesn’t Sit Well with You 42
Going for the gut: Gastrointestinal symptoms 43
Identifying nongastrointestinal symptoms 44
Spotting symptoms in kids 46
Discovering misdiagnoses and the missed diagnoses 47
The Lowdown on Testing 50
Understanding why being tested is important 51
Recognizing who should be tested 52
Testing for NCGS 53
Explaining the blood tests available today 53
Getting a biopsy 56
Testing in kids 57
Undergoing other tests 58
Considering genetic tests 59
Interpreting your test results 60
You tested positive! Now what? 62
You’re negative for celiac disease — now what? 62
Considering the Risks If You Don’t Give Up Gluten 64
Preventing and improving associated conditions 65
Living with compromised health 67
Healing Begins on Day One 68
Chapter 4: The Evolution of the Gluten-Free Revolution 69
Tracking the Evolution of the Revolution 70
The 1990s 70
The 2000s 71
The downside of awareness 72
Today and beyond 72
Discovering New Treatments and Therapies 73
Removing toxic gluten peptides and regulating their effects 75
Preventing gluten from getting where it shouldn’t 76
Developing vaccines (creating gluten tolerance) 77
Restoring the imbalance of gut microbiota 77
Preventing the Onset of Disease or Intolerance 78
Chapter 5: Connecting Gluten with Autism, Behavior, and Mood 81
Blaming the Bread: How Gluten Affects Behavior 82
Understanding why food affects mood 82
Making the gut-brain connection 83
Considering the Possible Relationship between Autism and Gluten Sensitivity 84
Exploring dietary treatment for autism: gluten-free/ casein-free 85
Explaining the Opioid Excess Theory of Autism 86
Taking a urine test 87
Eyeing More Potential Benefits for Going GFCF 88
Rethinking “reading, writing, and Ritalin” 89
Diminishing depression and other mood disorders 91
Part 2: Eating Gluten-free While Optimizing Nutrition 93
Chapter 6: Grasping the Ground Rules of the Gluten-Free Diet 95
When in Doubt, Leave It Out 96
Defining Gluten So You Can Avoid It 97
Recognizing Gluten-Free Foods at a Glance 98
Forbidden grains 98
Grains and starches you can safely eat 101
Other foods that are usually gluten-free 102
Foods that usually contain gluten 102
Exploring Alternative Grains and Superfoods 103
Amaranth 103
Arrowroot 104
Buckwheat (soba) 104
Mesquite (pinole) 105
Millet 105
Montina (Indian ricegrass) 106
Quinoa (hie) 106
Sorghum (milo, jowar, jowari, cholam) 107
Teff (tef) 107
Checking Up on Questionable Ingredients 108
Knowing which foods to research 108
Putting an end to the controversy over certain foods 109
The Buzz on Booze: Choosing Alcoholic Beverages 110
Booze you can use 110
Step away from the bottle 110
Making Sure Your Medications and Supplements Are Safe 111
Using Nonfood Products: What You Need to Know 112
Makeup matters 113
Lotions and potions 113
Dental products 113
Chapter 7: Making Sure It’s Gluten-Free: Digging a Little Deeper 115
Gluten-Free Ambiguously: Why It Isn’t So Straightforward 116
Loose labeling terminology 116
“Gluten-free” may not mean 100 percent 118
Defining Safe Amounts of Gluten 118
Being aware of contamination risks 119
Looking out for mysterious ingredient sources 120
Testing for Gluten in Foods 120
Deciphering Label Lingo 121
Reading Glutenese: Knowing what to look for 121
Avoiding tempting marketing come-ons 122
Checking with Food Manufacturers 122
Interpreting company responses 123
Getting the most out of your calls to manufacturers 124
Getting product listings from a company 125
Searching for Information: The Good, the Bad, and the Completely Ludicrous 126
Looking Online, for Better and for Worse 127
Chapter 8: Gluten-Free Nutritiously 129
Taking a Healthful Approach to Gluten-Free Living 130
Simplifying weight management 131
Focusing on nutrient density 133
Trying to gain weight on the gluten-free diet 135
Regulating Blood Sugar 136
The high cost of high insulin 137
Good carbs, bad carbs: Tuning in to the glycemic index and glycemic load 138
Dining with cavemen: The Paleolithic diet 141
Eliminating Dairy As Well As Gluten 142
Comparing caveman-style to low-carb diets 144
Reviewing the more healthful approach 145
Being Healthy, Stealthy, and Wise 146
Avoiding nutritional pitfalls on the gluten-free diet 147
Getting the fiber you need on a gluten-free diet 148
The whole truth (and nothing but) about whole grains 149
Recognizing a Truism: Junk Is Still Junk 150
Gaining an Athletic Advantage by Being Gluten-Free 150
Part 3: Planning and Preparing: The Preludes to Cooking 153
Chapter 9: Creating a Gluten-Free-Friendly Kitchen 155
Sharing the Kitchen with Gluten 156
Avoiding cross-contamination 157
Storing foods separately for convenience 160
Taking Inventory of the Pantry and Fridge 161
Stocking specialty ingredients 161
Having these mixes on hand 163
Considering these specialty premade products 165
Chapter 10: Shopping Is Easier Than You Think 167
Knowing What You Want 168
Planning your meals 168
Making lists 170
Deciding What to Buy 171
Checking out gluten-free specialty products 171
Remembering naturally gluten-free foods 171
Asking for opinions 172
Deciding Where to Shop 173
Regular grocery stores 173
Natural foods or health food stores 174
Farmers’ markets 174
Ethnic markets 174
Gluten-free retail stores 175
Navigating the Aisles 175
Perusing the perimeter 175
Sorting through the health food aisle 176
Living Gluten-Free — Affordably 177
Scaling back on specialties 177
Saving on shipping 178
Going generic 178
Eating nutritiously 179
Eating in 179
Using gluten-free mixes 179
Chapter 11: Cooking: Tips and Techniques 183
Creatively Gluten-Free: Improvising in the Kitchen 184
Adapting any dish to be gluten-free 184
Avoiding cross-contamination when cooking 186
Using standby substitutions 186
Cooking with Wheat Alternatives 189
Incorporating alternative gluten-free grains 190
Thickening with gluten-free starches and flours 191
Cutting out casein, too 192
Trying Your Hand at Gluten-Free Baking 194
Mixing it up with mixes 194
Introducing xanthan gum: The star of the dough 195
Substituting gluten-free flours 195
Making your own gluten-free flour mixtures 196
Baking bread the gluten-free way 198
Part 4: From Menus to Meals: Recipes Galore 201
Chapter 12: Beginning with Breakfast 203
Getting Your Day Off to a Gluten-Free Start 204
Grab ‘n go starters 204
Power-start your gluten-free day with protein 207
Getting Eggcited about Eggs 208
Blending Something Smoothie 211
Wake Up and Smell the Coffee Cake: Hot Breakfast Ideas 213
Chapter 13: Appetizers with Attitude 219
Fashioning Finger-Lickin’-Good Finger Foods 220
Digging into Dips and Dippers 225
Going Wild with Wraps 229
Rice rolls 230
Exploring lettuce wraps 231
Chapter 14: Sensational Soups, Salads, and Sides 235
Chowing Down Chowders and Sipping Soups 236
Making Strides with Salads and Sides 240
Serving salads with green, leafy stuff 240
Dressing it up with dressings 241
Finishing off your salad with some fixin’s 245
Getting creative with croutons 246
Move Over, Mashed Potatoes: Considering New Sides 248
Chapter 15: Enticing Entrées 253
Making Poultry with Pizzazz 254
Eating Meat 259
Buying beef 259
Cooking with pork 262
Diving into Seafood 265
Exploring Vegetarian Entrées 269
Chapter 16: Enjoying International Cuisine 275
Making Mexican Gluten-Free 276
Cooking Gluten-Free with an Asian Persuasion 280
Gluten-Free Goes Global 284
Chapter 17: Pizza, Pasta, and Bread: Foods You Thought Were a Thing Taboo 291
Making Pizza with Pizzazz 292
Crust: The pizza foundation 292
Pizza sauces 294
Pizzas beyond cheese and pepperoni 297
No More Pining for Pasta 300
Making Bread 303
Chapter 18: Getting Your Just Desserts 307
Daring to Be Decadent: Gluten-Free Indulgences 308
Making Sweet Stuff to Pack ‘n’ Snack On 312
Being Sensible: Sweets for the Health-Conscious 319
Part 5: Living — and Loving — the Gluten-free Lifestyle 24/7 325
Chapter 19: Getting Out and About: Eating Away from Home 327
Identifying the Golden Rules of Going Out Gluten-Free 328
Don’t expect others to accommodate you 328
Ask what’s for dinner 329
Fill ‘er up before you go 329
BYOF: Bring your own food 329
Bite your tongue when they make a mistake 330
Enjoy the company 330
Dining Out: Restaurant Realities and Rewards 331
Choosing the restaurant 332
Making smart menu choices 336
Talking with the staff: Ask and ye shall receive 336
Having restaurants cook the food you bring 338
Remembering the art of healthy tipping 338
The Incredible, Edible Journey: It’s Travel Time! 340
Researching your destination 340
Sprechen zie gluten? Speaking gluten-free in other countries 341
Choosing gluten-free-friendly accommodations 341
Packing your own provisions 342
Getting there 343
Chapter 20: Raising Happy, Healthy, Gluten-Free Kids 345
Forging through the Feelings 346
“My child’s life is changed forever” 348
“I don’t want my kid to feel different” 348
“Will they turn out okay?” 349
“This is harder for me than it is for them” 350
Focusing on the good stuff 351
Talking to Your Kids about Being Gluten-Free 352
Including the whole family 352
Keeping the discussion upbeat 352
Explaining the new lifestyle 354
Reinforcing the idea that gluten makes your child feel icky 355
Handling your child’s reaction 356
Helping your kids talk to others about the diet 357
Deciding Whether the Whole Family Should Be Gluten-Free 359
The pros 359
The cons 359
Middle ground 360
What about babies? 361
Giving Your Child Control of Their Diet 361
Working together to make good choices 362
Trusting kids when you’re not there 363
Hitting the Road with the Gluten-Free Gang 364
Leaving Your Gluten-Free Kids in the Care of Others 364
Trusting your kids with friends, family, and sitters 365
Sending your children to school 365
Guiding Your Gluten-Free Teens 367
Noticing changing symptoms 367
Understanding why teens may cheat on the diet 367
Helping teens after they move out 368
Chapter 21: Beating the Blues: Overcoming Emotional Obstacles 371
Recognizing Common Emotional Struggles 373
Dealing with sheer shock and panic 375
Being angry and frustrated 375
Coping with grief and despair 376
Feeling loss and deprivation 376
Facing sadness and depression 377
Dealing with Denial 380
When you’re the one in denial 380
When others are in denial 382
Getting Back on Track When You’re Feeling Derailed 383
Regaining control 383
Getting beyond big words with heavy implications 383
Focusing on what you can eat 384
Deflecting the temptation to be annoyed or offended 385
Faking optimism 386
Spreading attitudes — they’re contagious 387
Redefining Who You Are 387
Avoiding Negative Self-Imaging 389
Resisting the Temptation to Cheat 390
Realizing why you want to cheat 390
Assessing the consequences 392
Overcoming the temptation 392
Part 6: the Part of Tens 393
Chapter 22: Ten Benefits of Being Gluten-Free 395
You Know How to Improve Your Health 396
If You Have Problems with Gluten, Your Health Improves Right Away 396
Going Gluten-Free May Help with Autism, ADD, ADHD, and So On 396
If You’re Not Eating Gluten, You’ll Never Develop Celiac Disease 397
You May Decrease the Chances of Developing Autoimmune Diseases 397
You May Be Turning Back the Clock 397
Symptoms of Menopause May Decrease 398
Your Weight Can Be Easier to Manage 398
You’re More Aware of Nutrition 398
Blood-Sugar Levels May Be More Stable 399
Chapter 23: Ten Tips to Help You (or Your Child) Love the Gluten-Free Lifestyle 401
Focus on What You Can Eat 401
Expand Your Culinary Horizons with Adventuresome Alternatives 402
Enjoy Ethnic Fare 402
Control the Diet 402
Eat to Live, Don’t Live to Eat 403
Remember: You’re Different — So What? 403
Go Ahead — Enjoy a (Gluten-Free) Splurge 403
Tune In to the Benefits 404
Turn Away from Temptation 404
Deal with It; Don’t Dwell on It 404
Chapter 24: Ten Lame Excuses Not to Go Gluten-Free 405
I’m Too Fat to Have Celiac Disease or Gluten Sensitivity 405
I Don’t Have the Symptoms of Gluten Sensitivity or Celiac Disease 406
I Don’t Want to Be Deprived of Important Nutrients 406
I Don’t Want to Give Up (Insert Favorite Gluten-Containing Food) 406
My Problem Isn’t with Gluten I Just Don’t Do Well with Pasta and Beer 407
Pizza Makes Me Feel Bad; It Must Be the Dairy or Tomato 407
I Have Irritable Bowel Syndrome, and My Doc Said Diet Doesn’t Affect It 407
I’m Too Old for the Gluten-Free Diet to Do Any Good 408
I Was Tested for Celiac Disease, and I Was Negative (or I Outgrew It) 408
I Don’t Have the Genes for Celiac Disease 408
Index 409
Erscheinungsdatum | 06.04.2023 |
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Sprache | englisch |
Maße | 188 x 234 mm |
Gewicht | 635 g |
Themenwelt | Medizin / Pharmazie ► Allgemeines / Lexika |
ISBN-10 | 1-119-98355-X / 111998355X |
ISBN-13 | 978-1-119-98355-2 / 9781119983552 |
Zustand | Neuware |
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