Living Gluten Free

Living Gluten Free
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Living Gluten Free

Introduction

Hello and welcome to our short, beginners guide on living a gluten free life As you may or may not be aware, we are currently in the midst of

an obesity epidemic that has reached epic proportions. Life expectancies are on the decline, weight-related illnesses are on the up, and our health, in general at least, is deteriorating by the year.

But why is this? With all of the advancements in modern technology, science, and medicine, surely we should be fitter and healthier than ever?

Well, we should be, but we aren’t. We aren’t, because we are obviously doing something very wrong. It doesn’t take a genius to figure out where we’re doing wrong either. We’re slipping up because we’re leading increasingly sedentary lifestyles, we aren’t getting enough exercise, and we’re eating the wrong foods.

The modern Westernized diet is far from ideal. In fact, it’s downright awful as far as a lot of people are concerned.

You see, nowadays, food and drink is produced, not with health and wellness in mind, but rather, with speed, profit margins, and convenience in mind. Foods are heavily processed to within an inch of their lives and as a result, by the time they reach store shelves, they contain a mere fraction of the nutrients that they held before the processing took place. When foods are processed, they lose much of their nutrient contents.

As well as that, they are also then often combined with artificial chemical ingredients to help promote taste, color, and shelf life.

Bread is a fine example of this. As you probably know, wholemeal bread is considered to be a far healthier bread than white bread.

This is because it undergoes far less processing.

One ingredient hiding in bread however, that we’d like to talk about today, is gluten.

You may have heard people talking about gluten allergies and intolerance’s but what precisely is gluten and is it really as bad as some people claim?

Gluten is a type of protein that is found within grains such as barley, rye, and wheat. That means that gluten is found in any products which contain these ingredients. Bread is a prime example, though there are of course, many other foods made from these products and containing these products.

Now, the thing to remember here is that gluten intolerance’s and allergies are not the same as celiac disease. Celiac disease is a form of immune disease which results in irritation and damage to the small intestine after gluten has been consumed. In actual fact, gluten is such a troublesome little critter, that there are 5 different problems people can face when it comes to consuming gluten. These are:

• Celiac disease

• Non-celiac gluten sensitivity

• Gluten intolerance

• Gluten ataxia

• Dermatitis herpetiformis

Many people also claim to have a gluten allergy. In reality, there is no such thing as a gluten allergy. What there is however, is a wheat allergy, and that is what many people confuse with a gluten allergy. So, basically, it is impossible to be allergic to gluten, but it is not impossible to be allergic to wheat.

Those dealing with any of the aforementioned gluten-related conditions will often suffer from a wide range of symptoms – all of which happen to be very similar. These include:

• Bloating

• Distended stomach

• Stomach cramps

• Stomach pains

• Headaches

• Dizzy spells

• Tiredness

• Nausea

• Mood swings

• Weight loss

• Skin rashes and problems

• And more…

Well that’s a brief intro how gluten affects your body and into what we’ll be covering in this guide. In the following chapters, we’re going to focus in on the different aspects of Gluten Free Living and help you develop a plan to get the most out of everyday life.

Are you ready to begin?…

Let’s dive in!

Table Of Contents

Introduction…………………………………………………………….. 6

Chapter 1 – History Of Gluten & How It’s Affecting Our Health ..11

The Caveman Diet…………………………………………………………………………. 12

Farming, Agriculture, And Gluten ………………………………………………………. 13

How Is Gluten Affecting Our Health?…………………………………………………… 15

Chapter 2 – Do I Have Celiac Disease Or Gluten Sensitivity?…..17

Celiac Disease………………………………………………………………………………. 17

Gluten Sensitivity………………………………………………………………………….. 19

Chapter 3 – What Exactly Is A Gluten Free Diet & Is It Right For  Me? …..21

Foods To Eat And Foods To Avoid ………………………………………………………. 22

Foods You Can Eat ………………………………………………………………………… 23

Most Whole Grains ……………………………………………………………………….. 23

Fruits And Vegetables ………………………………………………………………….. 24

Proteins……………………………………………………………………………………. 25

Fats ………………………………………………………………………………………… 26

Beverages ………………………………………………………………………………… 26

Dairy ………………………………………………………………………………………. 27

Foods To Avoid …………………………………………………………………………….. 28

Chapter 4 – 4 Benefits Of Going Gluten Free ……………………..31

More Energy ………………………………………………………………………………… 31

Prevent Digestive Issues …………………………………………………………………. 32

Reduce Inflammation……………………………………………………………………… 32

Weight Loss…………………………………………………………………………………. 33

Chapter 5 – Pitfalls To Avoid When Going Gluten Free ………….35

Not Reading Food Labels …………………………………………………………………. 35

Assuming That All Gluten-Free Foods Are Safe………………………………………. 36

Not Getting Enough Nutrients …………………………………………………………… 37

Quitting Too Early …………………………………………………………………………. 37

Overlooking Sauces, Seasonings, And Condiments …………………………………. 38

Chapter 6 – Shopping Tips For Living A Gluten Free Life………..40

Try New Sections In The Grocery Store……………………………………………….. 40

Be Wary Of Oats …………………………………………………………………………… 41

Find New Staples ………………………………………………………………………….. 42

Remember That Wheat-Free Isn’t Gluten-Free ………………………………………. 42

Make A List………………………………………………………………………………….. 43

Chapter 7 – A Sample Menu For A Gluten Free Day ……………..45

Breakfast – Fruit and Yogurt …………………………………………………………… 45

Snack ………………………………………………………………………………………… 46

Lunch – Tuna Niçoise Salad ……………………………………………………………… 46

Snack ………………………………………………………………………………………… 47

Dinner – Salmon, Baked Potato And Spinach ………………………………………… 47

Drinks………………………………………………………………………………………… 47

Chapter 8 – Tips To Eating Out A Gluten Free Diet ………………49

Eat Earlier Or Later Than Usual …………………………………………………………. 49

Read The Menu…………………………………………………………………………….. 50

Choose Carefully …………………………………………………………………………… 51

Be Clear On What You Need …………………………………………………………….. 51

Ask Questions………………………………………………………………………………. 52

Thank Them Generously………………………………………………………………….. 53

Chapter 9 – Gluten Free Living For The Whole Family …………..54

Always Wipe Down Surfaces …………………………………………………………….. 55

Always Prepare Gluten-Free Food Separately ………………………………………… 55

Be Very Strict When It Comes To Cross Contamination ……………………………. 56

Store Gluten-Free Ingredients In A Separate Cupboard……………………………. 56

Try Plenty Of New Foods …………………………………………………………………. 57

Conclusion– Steps To Start Today & Long Term Lifestyle Change………………58

Remember That It’s Okay To Miss Old Favorites …………………………………… 58

Do Your Research………………………………………………………………………….. 59

Speak To Your Friends And Family……………………………………………………… 60

Throw Out Temptations…………………………………………………………………… 60