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Going Gluten Free

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Copyright © 2019 – All Rights Reserved

Going Gluten Free

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Copyright © 2019

All rights reserved. No part of this book may be reproduced, stored in a retrieval system,

or transmitted in any form or by any means, electronic, mechanical, photocopying,

recording, scanning, or otherwise, without the prior written permission of the publisher.

Disclaimer

All the material contained in this book is provided for educational and informational

purposes only. No responsibility can be taken for any results or outcomes resulting from

the use of this material.

While every attempt has been made to provide information that is both accurate and

effective, the author does not assume any responsibility for the accuracy or use/misuse

of this information.

You are encouraged to print this book for easy reading.

Use this information at your own risk.

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Contents

Introduction – How Can I Tell If I’m Gluten Intolerant ................ 4

What are the Pros and Cons of a Gluten-Free Diet? ................... 9

What Can I Eat And What Can’t I Eat ..................................... 13

How Do I Make My Kitchen Gluten-free? ................................ 17

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Introduction – How Can I Tell If I’m

Gluten Intolerant

Hello and welcome to our short report on the tips & tricks you

need to know when considering going gluten free

About 1 in every 133 Americans is gluten intolerant. The majority

of people who are gluten intolerant do not even know that they

are. The reason for this is that the symptoms are so

commonplace that it is easy to assume that you’re just feeling a

little “off”.

Over time, people get used to feeling these symptoms and just

assume that they have poor health or they are getting old. In

reality, they are gluten intolerant and they’re consuming foods

that is just not agreeing with their body’s constitution.

This report will highlight a few common symptoms that many

gluten intolerant people experience and then reveal tips & tricks

to successful gluten free living. If you see these signs recurring in

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your daily life, you might want to see a doctor and check things

out.

If you feel bloated, have gas all the time and suffer from

constipation, you might be gluten intolerant. Your intestines are

having issues with the food you’re consuming. Diarrhea is also a

common symptom.

Your energy level is another indicator. Are you always feeling

lethargic? You’re 28 but feel like you’re 208? Gluten intolerant

people feel totally drained after a meal because of the effects in

the digestive tract. The larger the meals, the more exhausted you

feel. This is something that you can easily monitor.

How do you feel after you eat? Do you get irritated or angry

easily? This is another sign of gluten intolerance.

Swollen glands are another indicator of gluten intolerance. In

fact, this is one of the best indicators. If your glands are swollen,

there is definitely an issue in your body that requires attention. If

this happens frequently, you shouldn’t just brush it aside as “just

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one of those things that will go away”. You may be gluten

intolerant.

Migraines, cluster headaches, tension headaches, etc. that occur

frequently after your meals could be symptoms of gluten

intolerance. Many people seek treatment for the headaches by

using aspirin or other methods. The relief while temporary, does

nothing to solve the problem. Only a gluten-free lifestyle can put

an end to your headaches.

Inflammation in the body is one of those signs of gluten

intolerance that is often misdiagnosed. People think they are

having muscular aches or poor blood circulation. Everything is

blamed except gluten and that’s because most people aren’t even

aware of what gluten intolerance is.

If your body constantly aches or if the joints feel swollen and

painful all the time, you’re suffering from inflammation. Either

that or you’re learning kung-fu. Since it will most probably be the

former, you’re just gluten intolerant. You need to change your

diet.

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There is an old adage that goes, “It’s not what you eat. It’s what

is eating you that causes ill health.” Sorry… if you’re gluten

intolerant, it’s totally what you eat. We’ll save the adage for later.

For now, you need to avoid gluten.

Even the way you feel is affected. Feeling down? Feeling

depressed? Just not feeling good? It could be gluten.

Suddenly developing rashes? Eczema? Keratosis pilaris? It could

be gluten.

As you can see, if you’re gluten intolerant, there are so many

ways you can be affected. The best thing to do would be to keep

a journal to record the food you eat and how you feel. Over time,

you will notice a pattern and realize what is triggering the

problems. From there it’s just a matter of tweaking your diet to

end the symptoms.

Take an active interest in the way you feel and what you eat. If

you planning on living a long, healthy life, you have to start

today.

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Are you ready to begin?...

Let’s dive in!

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What are the Pros and Cons of a

Gluten-Free Diet?

There are two sides to every coin and nothing is perfect for

everybody. The same applies for the gluten-free diet. It is

extremely beneficial for those who are gluten intolerant.

However, there are downsides to it too.

This report will examine both the pros and cons of a gluten-free

diet. It goes without saying that if you are gluten intolerant, you

really have no choice but to avoid gluten. The weighing of

positives and negatives are for the fence sitters who usually tend

to think about going on a gluten-free diet for health benefits.

You’re probably able to handle gluten and you’re wondering if you

should make the switch to a gluten-free lifestyle. If that is the

case, do read on.

It may seem that going gluten-free seems to be all the rage these

days just like how the paleo diet’s popularity has skyrocketed.

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However, the gluten-free diet is the result of Celiac disease. This

autoimmune disorder affects millions and has serious health

implications. Sufferers really need to avoid gluten foods just to

stay healthy.

It’s not a trend but an essential lifestyle change to cope with the

negative effects of gluten intolerance.

So, what is gluten?

Basically, it’s a protein found in wheat. This protein is made up of

glutenin and gliadin. Most flours contain glutenin and this is one

reason it is so difficult to adopt a gluten-free lifestyle. Most

commercially sold foods such as breads, pastries, sauces, etc.

contain gluten or wheat based additives.

When a gluten intolerant person consumes gluten foods, the villi,

which line the small intestine gets destroyed. This hampers and

impedes the body from absorbing nutrients into the blood stream

via the small intestines. The end result is a sick person who is

nutrient deficient.

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So the big question is, should you adopt a gluten-free diet?

If you’re gluten sensitive, the answer in a categorical YES!

If you’re not gluten sensitive, then the answer is no. You do not

need to adopt a gluten-free lifestyle. It is unnecessary hassle and

serves no health benefits. You would be better off with the paleo

or Mediterranean diets which are far superior.

The pros of the gluten-free diet only apply to those who are

sensitive or intolerant to gluten. They will be able to reduce or

make most of their negative health symptoms disappear.

Inflammation, headaches, lethargy, etc. all fade and disappear

once they go on a gluten-free diet.

The downside to the diet is that it requires immense preparation

and you need to be well-informed. You’ll need to find gluten-free

substitutes for the usual foods you eat. Gluten also tends to creep

in through cross-contamination or it is hidden in certain foods

such as sauces, etc.

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You will constantly need to be alert and investigate how the food

is manufactured. This is really too much work for someone who is

not gluten sensitive. Gluten-free foods are not necessarily

healthier. They contain fats and calories too. You can gain weight

and be unhealthy on a gluten-free diet. Gluten-free foods also

tend to be more costly.

The gluten-free lifestyle is a solution for sufferers. It is not a

health trend that should be adopted if you’re not affected by

gluten. You can be healthy by eating wholesome foods in

moderation and incorporating an effective exercise regimen in

your life. It’ll be easier and way more fun

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What Can I Eat And What Can’t I Eat

The above question can be answered in just line. You can eat

foods that don’t contain any traces of gluten. That’s it.

All you need to do is eat non-gluten foods. Isn’t that easy? Of

course it is. Conceptually easy. In reality, it’s extremely difficult

to execute in practice.

We live in a world where most commercially produced food

contains gluten or gluten based additives and ingredients. A

bottle of tomato sauce may have gluten based starches in it. A

sausage may have gluten based fillers in it. Gluten is everywhere.

How do you avoid it?

Very carefully. That’s how. You will need to check and re-check

your food. You’ll need to see if there was any cross-contamination

from manufacture down to retail. To make matters worse, major

food companies lie on their food labels too. This is well within the

laws since the FDA rules are a little lax.

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Your best bet will be to cook your own food and use healthy

wholesome ingredients. The healthiest and natural foods such as

meat, eggs, poultry, vegetables, and fruit and many grains and

legumes do not contain gluten. You do have a wide variety of

choices.

The problem occurs when people wish to eat foods such as cakes,

breads, etc. Foods that usually contain gluten. These are the

normal comfort foods that they are accustomed too. In order to

eat such foods, you will need to find gluten-free substitutes.

All this is troublesome to say the least, but that’s how the cookie

crumbles. There is no other way to say it… and the cookie needs

to be gluten-free too.

Below is a general list of foods you should and should not eat.

Use it as a general guideline.

Foods with Gluten

Breads, cookies, pizzas, pies, pastas, croutons, cereals,

crackers

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Sauces such as soy sauce, ketchup, mustard, teriyaki sauce,

marinades, BBQ sauce, salad dressings

Curry powder, mustard powder, food flavoring

Brewer's yeast

Canned vegetables may contain traces of gluten additives

Yoghurts, puddings, processed cheese

Most processed meats such as meatballs, sausages, meat

jerky

Beer that is produced with wheat or barley

Foods without Gluten

Seafood, poultry, meat

Eggs

Vegetables and fruit

Dairy products and unsweetened yoghurt

Rice, oats, legumes, gluten-free grains

Wine

Corn

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Natural spices

These are just some of the foods. The list is by no means

exhaustive and only serves as a general guideline. You will need

to do more research so that you are better informed and can

make wise food choices. If you’re gluten intolerant, do switch to a

gluten-free lifestyle.

Many people know what they need to do but they don’t do it

because it takes too much effort. If you’re gluten sensitive,

unfortunately you don’t have much choice in the matter. You

really do need to switch to a gluten-free lifestyle.

It will keep you healthy and prevent many ailments and health

issues from taking root. It will require sacrifice on your part. Just

remember that nothing worthwhile was ever achieved easily. You

can do it if you take it one day at a time

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How Do I Make My Kitchen Gluten-

free?

This is an excellent question. It shows that you are aware of

cross-contamination and how gluten ingredients may accidentally

end up in your gluten-free food. Food storage and preparation is

one of the key components in ensuring that the food you

consume has no gluten in it.

Since most food preparation is done in the kitchen, making it

gluten-free is essential. If you live alone, you will be able to keep

it gluten-free quite easily. If there are other family members in

the same household, you will need to explain to them the

importance of keeping the kitchen gluten-free.

There will be rules to abide by and any errors that may occur will

affect the gluten intolerant person’s health. Since a family’s

health is at stake, most family members will walk on eggshells

when it comes to complying. Even then, mistakes may happen.

So, you will need to be watchful and alert.

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The first two things you will need to do are elimination and

segregation. You will eliminate any gluten containing products in

your kitchen. Give away your flours, baking supplies, etc. Any

flours and baking ingredients you use should be gluten-free. If

you are living alone, you can eliminate every single gluten

containing product in your entire house.

If you have family members, you will need to segregate your food

from theirs. You will need separate containers to keep foods such

as butter, jams, etc. It would be an excellent idea to use different

utensils and store them in a separate place too.

All this might seem like a hassle and it is. Yet, it’s the only way to

ensure that gluten doesn’t accidentally get into your diet.

Get a toaster just for gluten-free bread. This is not an area to

compromise regardless of your budget constraints. Grills,

toasters, etc. that are used to prepare gluten containing foods will

always have remnants left behind. Since you can’t wash a toaster

thoroughly, there is absolutely no way to toast gluten-free bread

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and keep it in pristine gluten-free condition if other family

members are using the same toaster to toast their normal bread

The crumbs from the normal bread will definitely end up on your

gluten-free bread. If you eat it, you might as well be eating

normal bread because the cross-contamination will be negating

any attempts at living a gluten-free lifestyle.

Get different pots, pans, chopping boards, bread boards, etc. for

your food preparation. You may think that you can use the same

pots and pans as long as you wash them thoroughly. What many

people don’t realize is that over time, there are scratches and

little dents in the pots and pans. No matter how well you wash

them; there will be some residue in these miniscule cracks. There

will be gluten containing residue which will end up in your gluten-

free food if you’re using the same pots and pans to whip up your

meals. The same applies to cutting boards, bread boards, etc.

Initially, it may all seem troublesome and even a little expensive

since you will have to have two sets of utensils, toasters, etc.

However, once all is settled and you have your own items, you’ll

not have any other issues as far as food preparation or cross-

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contamination goes. Put in the initial effort and expense. Over

time, you will reap dividends many times over

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Tips To Dining Out

One of the biggest problems that gluten sensitive people have is

being able to eat outside. This problem affects their social life and

they may prefer to avoid social gatherings just so that they don’t

seem to be a party pooper. The idea of inconveniencing others

just because they are gluten intolerant seems selfish.

Over time, this will take a toll on them mentally and they may

become depressed that life has handed them a bad hand, which

undoubtedly it has. Nevertheless, this is a problem that can be

dealt with relatively easily.

Firstly, the gluten intolerant person needs to find a few good

restaurants where the service staff will be amiable to the

customer’s requests. Most good restaurants will do their best to

please the customer. If you’re gluten sensitive, you must be

unequivocal and tell the restaurant about your diet.

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It may seem like you’re very demanding. This is not the case.

You’re not a pompous ass blowing hot air and making ridiculous

demands just to feel self-important. You actually have a health

issue that needs a special diet. Do explain this to the waiter or

whoever takes your order.

It is always best to scout a few restaurants in your area

beforehand and see if they will be able to whip up a gluten-free

meal for you. In this way, you will be prepared and so will the

restaurant. You should also inform them beforehand if you plan

on having a meal there so that they are ready.

You may also Google online for celiac friendly restaurants that are

in your area. If there are, well you’re pretty much set. You can go

there with your buddies and while they eat gluten foods, you’ll

have gluten-free dishes to choose from too. Everybody goes

home happy.

It is worth noting that you should always inform the wait staff

about the possibilities of cross-contamination. This will reduce

any chances of it occurring.

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If you’re suddenly caught in a situation where your family or

friends suddenly decide to go for a meal at a restaurant that

you’re not familiar with, don’t panic.

The same rules apply. Choose a dish that is mostly made up of

natural ingredients such as meat, seafood, poultry, fresh

vegetables, etc. You can make a special request to season your

food naturally using olive or coconut oil, spices, etc. They should

leave out the artificial seasonings and sauces.

If they can make you a tasty dish without any artificial flavoring,

you will surely be able to have a gluten-free meal. Of course, you

won’t be able to eat the fried chicken that has been coated with

bread crumbs, but you won’t be sitting there starving either.

Focus on what you can eat instead of what you can’t.

At the end of the day, it’s all about your mindset. There is no

doubt that being gluten intolerant is a pain in the neck but are

you going to let it dictate your level of happiness?

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Of course not. There are thousands of people who lead gluten-

free lives and are perfectly happy. Take the inconveniences and

little sorrows in your stride. You are bigger than any negative

consequence that gluten can cause you.

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5 Tips For Starting A Gluten-Free Life

Millions of people around the world are gluten intolerant and a

huge proportion of them don’t even know that they are. Digestive

issues such as gas, bloating and constipation are signs that you

may be gluten intolerant.

What about migraines, fatigue, PCOS and PMS problems,

inflammation and joint pain?

Well, they are signs of gluten intolerance too. Yet, most people

just sigh and say, “Ahhh, it sucks to grow old.” No, it doesn’t.

Your body just can’t handle gluten and you need to change your

lifestyle.

There is no cure for this problem. You will have to change up your

entire diet and eat clean and healthy. You may exercise daily,

sleep well, keep stress under control and do all those healthy

things the books recommend; but if your diet choices are poor, all

your efforts will be otiose.

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The diet itself is simple. You have a list of foods to avoid and

there is a list of foods that are allowed. All you need to do is

follow the basic rules. You don’t need to extrapolate from

incomplete data. It’s all plain and simple. Eat foods that your

body can handle.

This article will give you 5 tips to help you make the change. No

doubts that it will be difficult initially, but the rewards will be

sweet in the long run.

1. The most important tip is that you must change your

mindset. You’d be surprised at how many people renege on

their gluten-free diet plan just to eat foods that they feel

they are “missing out” on.

You’re not missing anything. Sure, you may not be able to eat

that yummy Chinese food that is drowning in soy sauce. But you

do have options. There are other tasty foods around. You need to

stop thinking about what you can’t eat and focus on what you

can. This is the most crucial step in being gluten-free.

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2. Look for stores that sell gluten-free substitutes. You must be

well aware of what choices you have and it will take active

effort on your end to procure the necessary substitutes.

You do not want to be in a situation where it is “inconvenient” to

be gluten-free. Preparation is essential to live a gluten-free

lifestyle. Do your legwork and homework. Get the gluten-free

flours and pastas that you need to. Do what it takes to stay the

course.

3. Do it yourself to cut costs. Using a lack of budget as a crutch

for poor diet choices is not an option. Yes, it can get a little

costly but if you do things yourself, you may be surprised at

how much you can save. For example, if you’re buying

expensive premade gluten-free bread mixes, you can just

buy the ingredients separately and make your own bread

mix. You’d have saved a sizeable chunk of change.

4. Read food labels when you shop for food. You must know

the ingredients that go into the food that ends up going into

your mouth.

5. Eat natural and wholesome. Foods such as meat, fish,

poultry, broccoli and other vegetables are gluten-free. Adopt

a Mediterranean diet style of cooking. The food will be tasty

and healthy. You’ll get the best of both worlds.

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These are just some of the tips that you can use to maintain a

gluten-free lifestyle. It can be done and thousands of people are

doing it.

Rest assured that all the sacrifices and effort will pay off when

you look and feel better. Once that happens, you will be

motivated to keep up with the gluten-free lifestyle and live

happily ever after.

Well we’ve reached the end of our beginners guide to living

gluten free, we hope you have enjoyed it!

Thank you for joining me in this new journey and hopefully these

tips & tricks will serve you well with your future Gluten Free

Living… onwards and upwards from here!

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