The  Gluten-­‐free  Blueprint  

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 Contents  

Introducing Gluten-free Living .................................................................................................. 3  

What is Gluten?.......................................................................................................................... 6  
Why Wheat Negatively Affects Our Health .............................................................................. 6  
Malnutrition and Gluten ............................................................................................................. 8  
Identifying the Symptoms of Gluten Sensitivity ....................................................................... 9  
Misdiagnosis of Celiac Disease ............................................................................................... 11  
Celiac Disease .......................................................................................................................... 13  
Gluten & Moods ...................................................................................................................... 15  
Gluten & Autism ...................................................................................................................... 16  
Grains to Avoid ........................................................................................................................ 16  
Foods that Contain Gluten ....................................................................................................... 17  
Gluten-free Grains ................................................................................................................... 18  
Amaranth.............................................................................................................................. 18  
Arrowroot ............................................................................................................................. 19  
Millet .................................................................................................................................... 20  
Beneficial Grain and Starches .................................................................................................. 21  
Gluten and Depression ............................................................................................................. 21  
Gluten and Weight Loss........................................................................................................... 22  
Irritable Bowel Syndrome -IBS ............................................................................................... 23  
Where to Buy Gluten-free Foods ............................................................................................. 24  
Natural Food Stores ............................................................................................................. 24  
Supermarkets & Grocery Stores .......................................................................................... 25  
Online Shopping .................................................................................................................. 25  
Farmers Market .................................................................................................................... 25  
Gluten-free with Spending a Fortune ....................................................................................... 26  
Gluten-free Travelling ............................................................................................................. 28  
Reading Food Labels ............................................................................................................... 31  
Eating at Friends ...................................................................................................................... 33  
Eating at Restaurants................................................................................................................ 34  
Restaurants to Avoid ................................................................................................................ 36  
Gluten-free Cooking alternatives ............................................................................................. 37  
Soy sauce ............................................................................................................................. 37  
Pie Crust ............................................................................................................................... 37  
Tortillas ................................................................................................................................ 38  

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 Thickeners ............................................................................................................................ 38  
Gluten-free Check List ............................................................................................................. 38  
How to Test for Gluten ............................................................................................................ 39  
Gluten-free Kitchen ................................................................................................................. 40  
Gluten-free Cooking Tips ........................................................................................................ 41  
Alcohol and Gluten .................................................................................................................. 42  
Gluten-free Breakfast Options ................................................................................................. 44  
Porridge ................................................................................................................................ 44  
Buck Wheat Pancakes .......................................................................................................... 45  
French toast .......................................................................................................................... 47  
Granola ................................................................................................................................. 48  
Lunch ....................................................................................................................................... 50  
Ham and Cheese Panini ....................................................................................................... 50  
Reuben Sandwich................................................................................................................. 50  
Red Broccoli Salad .............................................................................................................. 52  
Dinner ...................................................................................................................................... 53  
Lasagne ................................................................................................................................ 53  
Grilled Marinated Shrimp .................................................................................................... 55  
Pesto Penne .......................................................................................................................... 56  
Cookies and other treats ........................................................................................................... 56  
Chocolate Fudge .................................................................................................................. 56  
Coffee Cake ......................................................................................................................... 58  
Living the Gluten-free Life ...................................................................................................... 58  

2
Introducing  Gluten-­‐free  Living  

Depression, Fatigue, Joint Pain, Headaches - What do all of these

things have in common?

They can all be caused by eating wheat. Gluten intolerance is one of

the major health problems facing society today. It is estimated that in
the United States alone, there are over two million people currently
suffering from Celiac disease and suffer from varying degrees of
gluten intolerance.

When a person is intolerant to Gluten, it can produce several types of

symptoms. These are termed multi-systemic meaning they can exhibit
in many different forms.

In addition there are numerous digestive problems related to eating

gluten, including weight gain, constipation, malformed stools and
other problems. There is now strong evidence pointing towards a
connection between autism and a gluten filled diet.

Sadly most people who are gluten intolerant remain undiagnosed;

there are a number of reasons why people fail to receive a proper
diagnosis for celiac disease or gluten intolerance and the results of an
improper diagnosis can be tragic.

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A disease which is completely treatable through correct diet remains
untreated. Not only does the sufferer not receive the proper care and
guidelines for the condition, the symptoms are often aggravated by
the medication given in misdiagnosis.

If you are reading this book then you probably fall into one of three
categories. Maybe you suspect that you are gluten intolerant or
someone you know suffers from gluten intolerance, or maybe you
simply want to adopt a healthier lifestyle through living gluten-free.

The truth is that opting for a gluten-free diet is a sensible option

regardless of your tolerance for gluten; our bodies are simply not
designed to consume gluten. Removing it from your diet can do
wonders for your health and energy levels.

While we live in a society that is still largely wheat-based, being

gluten-free is going to present a challenge. This book aims to make
that challenge a little easier by giving you tips and tools on how to eat
gluten-free when you are out, how to travel gluten-free and how to
shop for gluten-free foods, without breaking the bank. There is now a
huge array of healthier grain alternatives to choose from, making this
transition easier.

You will also learn about the science surrounding a gluten-free diet
and why gluten can cause so much damage to our digestive system.
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Products that contain gluten will be clearly identified and you will
discover how to read food labels to make sure that the food you are
eating is free of Gluten.

Making the change to a Gluten-free lifestyle can be one of the best

things that you do for your health. If you are currently suffering from
any of the symptoms of celiac disease or gluten intolerance, it is not
an exaggeration to say that going gluten-free can give you a new lease
of life.

Following the information in this book, you will find these positive
health changes all the easier to make.
 

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What  is  Gluten?  

If you are new to gluten-free living, you might be wondering what

exactly Gluten is. Put simply, gluten is a protein which is found in
wheat, barley, rye and malt. It is also used as an additive for
thickening, stabilising and flavouring.

Some strict gluten-free diets also

exclude oats, which are often exposed to
cross contamination of Gluten. Some of
the most common Gluten foods are
pizza, crackers, pasta, cookies, bread,
bagels and beer. Of course this list
includes some of people’s favourite
foods, but luckily there are now gluten-
free versions of virtually every food that you can think of.

Why  Wheat  Negatively  Affects  Our  Health  

Wheat is such a commonly accepted part of our diet that it is hard to

believe that it is the cause of so many of our health problems. By
looking at the way our diet has changed over the last hundred years
and the effect this has had on obesity and diet-related diseases, it is

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obvious that something is seriously wrong. There are approximately
more than one billion people worldwide, who are either overweight or
obese. And in the United States this figure is a shocking 64% of the
population.

When we compare ourselves to Palaeolithic man (Stone Age), who

had very low body fat, devoid of the numerous health problems such
as heart disease or cancer which are prevalent in modern times, we
may ask where we started to go wrong.

The answer lies with the rise of the agricultural revolution which
began 10,000 years ago and has been magnified in the last one
hundred years with the virtual removal of fresh vegetables and fruits
from many people’s diets.

The fact is that we are not designed to eat wheat. Man has been living
on the earth for over half a million years but he has only been eating
wheat grains as a predominant part of his diet for just under 10,000.
Evolution does not work this quickly and our bodies have not had
time to adapt, unlike cows, who possess four stomachs which allow
them to consume wheat with ease.

 
 

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Malnutrition  and  Gluten  

In order to understand the damage that Gluten can do to your body,

you need to learn a little about the intestine. Your intestine is lined
with hair-like structures that are known as villi. These villi protrude
from the lining of the small intestine so that their total surface area is
increased. This maximises the amount of nutrients that they are able
to absorb.

When you are gluten intolerant, the body treats gluten as a toxin. In
the process of trying to rid itself of this toxin, it damages the villi,
essentially flattening them out. These flattened villi are not able to
fully absorb nutrients as a result. Nutrients, such as vitamins and
minerals, are vital for your health and the correct functioning of your
body.

The good thing is that this damage need not be permanent. Once you
remove gluten from your diet, your villi will grow back and you will
be able to absorb these vitamins and minerals again, increasing your
health automatically.

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Identifying  the  Symptoms  of  Gluten  Sensitivity  

The first thing that you need to know about the symptoms of Gluten
Sensitivity and Celiac disease is that they are multi-systemic, which
means they exhibit symptoms in multiple parts of the body, although
the damage is only occurring in one place, the intestine. The vast
array of possible symptoms of celiac disease and gluten sensitivity
make it hard to diagnose.

However the following symptoms of the condition are common to

most people:

• respiratory problems
• infertility
• joint pain
• hair loss
• low blood sugar
• fatigue
• headaches
• depression
• lactose intolerance
• acne
• skin disorders
• seizures
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 • problems with menstrual cycles
• depression
• inability to concentrate
• canker sores

This is not the complete list, but the most common symptoms. There
are, in fact, over 250 known symptoms for gluten sensitivity and
celiac disease.

While the actual damage done by the condition occurs in the intestine,
as you can see from the list above, that is not where most of the
symptoms exhibit. However some people with gluten intolerance and
celiac disease will exhibit gastrointestinal symptoms as well. These
include:

• nausea
• weight loss
• acid reflux
• bloating
• constipation
• diarrhoea
• flatulence
• abdominal pain

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Identifying celiac disease in children can actually be a little easier as
they tend to exhibit common symptoms. These include abdominal
pain, late onset of puberty, weak bones, nose bleeds, behavioural
problems such ADHD, irritability and difficulty concentrating. As
you will see in the section on Autism, it is often confused for celiac
disease as the symptoms are very similar.

Misdiagnosis  of  Celiac  Disease    

Celiac disease is one of the most commonly misdiagnosed diseases.

This can cause serious problems as not only is the condition, which
can be successfully treated with the correct diet, not properly
addressed, the patient may receive medication, which will not only be
ineffective but may actually make the symptoms worse. The drugs
used to treat the misdiagnosed conditions will in addition, often have
serious side effects.

Celiac disease can be misdiagnosed for a range of other conditions

including irritable bowel syndrome, lupus, diabetes, cancer, thyroid
disease, physiological problems, cystic fibrosis and many others. The
patient who is diagnosed with these problems will receive medication
which is unhelpful and can cause damage to the internal organs.

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There are number of different reasons why doctors misdiagnose
Celiac disease. Firstly, until a decade ago, it was thought that only one
in every ten thousand suffered from celiac disease, but recent research
shows that figure to now be one in every 133 people in the United
States. This means that when most doctors were receiving their
medical training it was still considered a fairly uncommon occurrence.
It is still not widely taught about in medical school and many doctors
still have trouble diagnosing it.

Secondly, a routine blood test will not detect celiac disease. While
there are indications in a routine blood test that celiac disease may be
present, such as low potassium and protein levels, the doctor must
have the training and experience to pick up on these clues. As you
have seen from the section on the symptoms of celiac disease the
problems are multi-systemic. This means that there is huge variety of
possible causes for the condition. Because of the many different
possible symptoms, it can be hard to isolate the problem as gluten
intolerance.

Thirdly, because some of the symptoms are psychological in nature

such as depression or anxiety, doctors will often assume that there are
environmental factors that are affecting the patient or that the patient
has mental health issues. This can have dreadful consequences as they
are often prescribed anti-depressants, which are for the most part are
ineffective as the root cause has not been diagnosed, and the
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medications have serious side effects. In addition, the patient is led to
believe that they have a problem which is untreatable.

Lastly, diagnosis is not helped by the fact that the condition is

completely curable through diet alone and no pharmaceutical cure
exists. Some doctors rely on pharmaceutical company’s sales
literature, journals and conferences in order to stay informed. This can
lead to doctors who are holistically uneducated in relation to celiac
disease, making incorrect diagnosis.

Celiac  Disease  

It is estimated that Celiac disease affects one per cent of the

population making it a fairly common occurrence. It is also estimated
that most of the people who are affected by the disease are currently
undiagnosed. If you have a close relative who suffers from Celiac
disease, there is a 1 in 40 chance that you too will suffer from the
disease also.

There are multiple reasons why Celiac disease occurs. It is a

combination of your genetic predisposition combined with a diet that
contains gluten and some environmental trigger. The two key genes
for developing Celiac disease are HLA DQ4 and HLA DQ8. It is not
necessary that you have both of these genes in order to develop Celiac
disease. Of the two, DQ8 is a more common indicator of the

13
likelihood of developing Celiac disease. Having these genes is not
enough in isolation to develop the disease, although if you do not
have these genes, the chances of Celiac disease occurring is very
remote.

People who are predisposed to Celiac disease through genetic makeup

will not necessarily develop the disease; there also needs to be an
external environmental trigger. Some of the most common triggers
are surgery, illness, stress such as job loss or a death of someone close,
and pregnancy. Celiac disease is an auto-immune disease; this is
where the immune system attacks the body, triggered by eating gluten.

People who suffer from Celiac disease have a malfunctioning

digestive system. The problem occurs when the gluten reaches the
small intestine and causes the body to produce too much of the
protein, zonalin.

This protein causes junctions between the cells in the small intestine
to open up, releasing toxins and gluten into the bloodstream. This is
known as Leaky Gut Syndrome. The body notes that there are
unwanted toxins in the bloodstream and starts to attack them, the Villi
which are the “fingers” which line the small intestine, responsible for
absorbing nutrients, are damaged in the process. This in turn limits the
body’s ability to absorb nutrients.

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Gluten  and  Moods  

Gluten sensitivity or celiac disease can

restrict the amount of nutrition that the
brain needs in order to function correctly.
This is turn can lead to problems such as
fatigue, depression, anxiety and lack of
motivation.

To understand why the brain is unable to

function properly we need to look at how
the brain works. The brain requires the interaction of various
biochemical nutrients to function. The neurotransmitters are
composed of amino acids. The amount of protein, sugar and
carbohydrates directly affects the functioning of the neurotransmitters.

Studies have showed that people who are malnourished (unable to

absorb nutrients properly) usually suffer from heightened levels of
stress hormones. The effect of these high stress hormone levels
contributes to learning problems, anxiety and fear of new situations.

15
  

Gluten  &  Autism  

Studies have shown there is a much higher prevalence of celiac

disease and gluten sensitivity in those who are autistic. What is harder
to prove is whether celiac disease is more prevalent due to autism or
whether celiac disease contributes to autism. Autism is not the same
thing as celiac disease, but autism does however react well to
removing gluten from the diet.

While the link between autism and celiac disease needs further
research, there are cases of people who have managed to successfully
treat the symptoms of autism with a gluten-free diet. Those previously
diagnosed as autistic saw their autistic behaviours either lessen or
disappear completely. It is quite possible that these people were never
truly autistic to begin with, but rather their celiac symptoms were
misdiagnosed. It could however be the case that gluten-free diets can
successfully treat autism.

Grains  to  Avoid  

The list of grains that are to be avoided on a gluten-free diet is

actually fairly short. Some people do not include oats on this list but it
16
is best to avoid them due to cross contamination problems. The list
includes:

• Barley
• Oats
• Triticale (hybrid of wheat & rye)
• Rye
• Wheat

If a food has the word wheat in its name, then you are best to avoid it.
These include wheat germ, wheat protein and wheat starch. The major
exception is wheat grass, which like all grasses does not have gluten
in it. Wheat also goes by a variety of different names including flour,
corn, farina, couscous, matzoh, matzo and cake flour.

Foods  that  Contain  Gluten  

Generally, you should be able to find an alternative to the foods listed

below, which are gluten-free, but unless stated it is best to assume that
these products contain gluten:
• Beer
• Bread

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 • Biscuits
• Cereal
• Cookies
• Cupcakes
• Donuts
• Cornbread
• Crackers
• Croutons
• Gravies
• Liquorice
• Marinades
• Pasta
• Pizza crust
• Pretzels
• Sauce
• Soy sauce
• Stuffing

Gluten-­‐free  Grains  
 
Amaranth  

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The grain has been cultivated for approximately 8000 years. It was
one of the main staples of the Aztec diet and was an important part of
Aztec religious ceremonies. When the Conquistadores conquered the
Aztec nation, they stopped the active cultivation of this grain.
Thankfully, the plant continued to grow as a weed and genetically it is
pretty much identical to what it was 8000 years ago.

While raw amaranth grain is not edible and cannot be digested, it can
be prepared and cooked like any other grain. One of the notable
features of this grain include the fact it is high in protein, in fact
amaranth contains more protein that any other gluten-free grain and
wheat. It is also a great source of lysine which is a particularly
important amino acid. Grains are well known for having low lysine
content. Amaranth also contains more fiber and iron than other
gluten-free grains and it lower in carbohydrates.

Arrowroot  

This easy to digest starch is extracted from the roots of the arrowroot
plant. The starch is used as a thickener in many foods such as
puddings and sauces. It can also be used to make cookies and other
baked goods. In terms of taste, arrowroot is very bland and while it is
not particularly nutritious, many believe that it helps to relieve upset
stomachs.

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The arrow root plant is native to the tropics of South America. It has
been cultivated by native people for a long time. It was first
encountered by Europeans when the Arawak Indians instructed them
that it was known as the “aru-aru” or “meal of meals.” The Indians
believed that arrowroot was a particularly important food. It was also
used as a medicine to be placed on wounds in order to draw out toxins
from poisoned arrows.

In terms of appearance, it is a fine white powder with a look and feel

which is similar to that of corn starch. It forms a translucent paste
which has no flavour. It is a useful replacement for corn starch in our
cooking as it can be used a thickening agent, although the consistency
will not last as long.

Millet  

Millet is a particularly delicious and versatile grain. It can be creamy

like mashed potatoes or fluffy like rice. It is also available throughout
the year. Millet comes in a variety of colors including white, yellow
and red. It is small and round in appearance, the hulled variety being
the most common form.

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Millet is an excellent source of some very important nutrients. These
include manganese, phosphorus and magnesium. Magnesium is noted
for its heart protecting quality; it has also been shown to reduce the
severity of asthma and frequency of asthma attacks. The heart benefits
of consuming magnesium include lowering blood pressure and
reducing heart attacks.

Beneficial  Grain  and  Starches  

While the most common grains and starches that people eat in western
countries are to be avoided on a gluten-free diet, there are still plenty
of grains and starches for you to choose from. These include potato,
chickpeas, beans, millet, taro root, soy, rice, arrowroot, montina and
ragi amongst others.

Gluten  and  Depression  

Typically when we think of celiac disease we tend to associate it with

problems with our digestive system. However when we talk about
gluten sensitivity, two thirds of sufferers do not have problems with
digestion but with other systems in their body. Between 20 and 30 per
cent of people who suffer from gluten sensitivity will have problems

21
with their nervous system. This can lead directly to problems with
depression. The cause of this is mal-absorption, due to damage caused
by gluten in the small intestine. This makes it difficult for the body to
absorb certain enzymes, one of which is tryptophan, which creates a
decrease in the amount of serotonin the body produces. As you may
be aware, serotonin is a hormone the body produces to make us feels
good.

The other major reason that gluten can have an adverse effect on our
moods is because the gluten in the small intestine is not fully digested.
This protein is then spread throughout other parts of the nervous
system including the brain. This can lead to inflammation which sets
off a series of problems. One of the problems that can result is
depression.

Gluten  and  Weight  Loss  

There is a common misconception that removing gluten from your

diet will actually cause you to gain weight. The reason for this is
because many sufferers of Celiac disease are severely underweight
when they are finally diagnosed. Once the stressor, in this case Gluten,
is removed from the digestive system, their weight naturally returns to
normal.

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Those with a gluten-sensitivity do not suffer from the same damage to
the small intestine that a Celiac suffers from. In general, people who
are gluten sensitive will have a build-up of gluten in their body, which
acts as a toxin. Once this toxin is removed, the body is able to fully
absorb the nutrients from the food it is digesting.

Irritable  Bowel  Syndrome  -­‐IBS  

Irritable bowel syndrome or IBS include symptoms such as bloating,

gas, diarrhoea and constipation. About 20% of the population suffer
from the syndrome. This can involve up to fifteen bowel movements a
day, which is seriously debilitating as people do not want to be far
away from a toilet. This problem is sometimes diagnosed as anxiety
and depression.

One of the major problems with much of the advice concerning IBS is
that it does not matter what you are digesting. If the root cause of your
IBS is gluten sensitivity then your diet is precisely why you are
suffering from these symptoms. By removing gluten from your diet
these problems can quickly disappear

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Where  to  Buy  Gluten-­‐free  Foods    

Buying gluten-free products is nowhere near as difficult as it used to

be. The awareness around Celiac disease and gluten sensitivity has
increased significantly in the last ten years. As more people become
aware of their need to adopt a gluten-free lifestyle, they are
demanding that gluten-free products be stocked. Supermarkets,
speciality stores and groceries have all responded to this demand and
now provide a range of gluten-free products.

Of course you are not limited to gluten-free speciality products only.

Most fresh food does not contain gluten and so there should always be
a large selection of produce for you to choose from no matter where
you shop.

Natural  Food  Stores  

It is not surprising that natural food stores have responded to the trend
towards gluten-free eating and now stock a wide range of these
products. You will also be able to find organic varieties of all your
favourite fresh vegetables and fruits. These are great places to visit if
you are looking for speciality gluten-free products that are hard to
find elsewhere.

24
Supermarkets  &  Grocery  Stores  

There are plenty of gluten-free food options now available in regular

supermarkets and grocery stores. This can make shopping for gluten-
free food more convenient. The vast majority of fresh fruit and
vegetables do not contain gluten.

 
Online  Shopping  

Online shopping has opened up a world of gluten-free food to even

the most isolated people. Now, no matter where you are in the world
you can order your own favourite gluten-free treats. The following are
some large websites where you can order your gluten-free products:
www.glutenfree.com
http://www.celiac.com/glutenfreemall
Another great option is www.amazon.com . If you visit the grocery
and gourmet section of Amazon you will see that there is a gluten-free
tab, click on this to see Amazons extensive range of gluten-free
products.

 
Farmers  Market  

Like natural food stores, farmer’s markets can be great places to find
organic foods that are also gluten-free. Visiting a farmers market is
not only a good place to buy gluten-free food, it can be a really fun
25
experience. If you have children with gluten intolerance or celiac
disease, visiting the weekend farmers market can be an opportunity
for them to gain something positive from their condition.

Gluten-­‐free  with  Spending  a  Fortune  

One of the most common objections to living gluten-free is that it is

simply too expensive, though this doesn’t have to be the case. It is
possible to have 100% gluten-free lifestyle without spending a fortune.

Many people who adopt a gluten-free lifestyle wish to simply

replicate their old eating habits but with a gluten-free alternative.
There are advantages to this approach. Making a significant lifestyle
change like choosing to be gluten-free can be difficult and so it can be
a good idea to make your new diet as similar to your old diet, without
the gluten, of course.

26
The disadvantage to this approach is that it can be really expensive.
Speciality foods such as gluten-free cookies, crackers and cakes can
cost twice as much as the gluten inclusive variety. The fact is that
eating these foods is not a necessity and if you want to cut back on
your costs, the best way is to remove them from your diet. You also
gain the added bonus of further increased health and consumption of
fewer calories.

Creating a more holistic approach to your change in diet can produce

health benefits and savings. These gluten-free versions of common
treats are loaded with sugar and are not particularly good for you.
Becoming gluten-free is a chance to change your overall lifestyle and
eat healthy, benefitting

Another good option is to buy generic food brands. These brands

must be labelled to the same standard as other foods but they can cost
significantly less. Look for generic foods that are also gluten-free. By
purchasing the same basic generic foodstuffs every time you shop,
you will find create a bank of foods with health benefits at a low cost.

Writing a shopping list beforehand is a great way of saving money

even if you are not gluten-free. However, if you are following a
gluten-free diet, it can be especially important. The real costs with a
gluten-free diet come from purchasing the speciality items. If you do
27
not have a list of ingredients that you need, it is easy to throw the
extras in the shopping cart. Never shop when you are hungry as this
encourages buying foods you do not intend or want. Also, when we
are hungry we are more tempted by ready to eat foods, which are
expensive. If you have already eaten when you go shopping, you are
most likely purchase cheaper
produce that you can prepare later.

Gluten-­‐free  Travelling  

Travelling can be a frustrating

experience for a person on a gluten-
free diet. At home you have established where you can buy gluten-
free foods, a stock of gluten-free treats and you probably have a few
favourite restaurants where you know you can eat a delicious gluten-
free meal. When you travel or go on holidays, you lose all of these
benefits and comforts.

Ensuring that travelling while gluten-free is as pleasant as possible

simply requires a little more planning and forethought than you might
otherwise require.

However, the internet makes for easy research of the cities that you
will be visiting. Before leaving your home, spend some time

28
researching whether there is a natural food store in the city that you
will be visiting. You should also check out if there are restaurants
which serve gluten-free food. Make sure that you now where they are
located and mark these on your map or store the information in your
smart phone.

The next is to ensure you always carry some gluten-free food with
you when travelling. If you are on a road trip, you should have plenty
of space to store your gluten-free food. If you are flying, you might be
a little bit more restricted but it is a good idea to bring some gluten-
free snacks.

Check to see if the place that you are staying at has cooking facilities.
If it does, bring gluten-free supplies with you so that you will be able
to cook your favourite meals and remain healthily gluten-free while
you are away.

If you are flying, you may be able to get a gluten-free meal at the
airport but you should not rely on this fact. It is a good idea to make
sure that you have eaten before you reach the airport. You will also
want to ensure that you put your request in for a gluten-free meal
when booking your flight. Most airlines will have no trouble in
meeting your request as gluten-free food is a popular option. Check
this out beforehand and if in doubt, carry some gluten-free snacks.

29
If you are planning on staying at a bed and breakfast, inform the host
prior to your arrival that you will require a gluten-free alternative for
breakfast. Typically you will be served some version of the
continental breakfast, which is not for a gluten-free diet. Bed and
breakfast owners often have special dietary requests and many will be
aware of what can and cannot be included in a gluten-free meal. If
they seem in doubt, explain to them more specifically what foods are
restricted.

For the most part, you should avoid vending machines on your travels.
Almost all foods that are in vending machines contain gluten in some
form or another. You will be unable to check the ingredients before
purchasing so in order to prevent disappointment, simply avoid
vending machines.

One of the major problems with eating in foreign countries is the

language barrier. It can be difficult enough explaining to a waiter
what gluten-free means in your own country but when you do not
speak the language, it can be impossible. In order to avoid this
problem, you should make sure that you purchase some fresh food
from the local grocery store or market in the city that you are visiting
and store it in your hotel. If you know you have food in your room,
you will be less likely to take a chance on food that may contain
gluten.

30
Reading  Food  Labels  

In 2007, a uniform system of food labelling containing gluten was

introduced by the Food and Drug Administration. These rules state
that for a food to be gluten-free, it must contain less than 20 parts per
million (ppm), it must also not contain any ingredients from a
prohibited grain which means wheat, rye, barley or any hybrid of
these. However if those grains are processed sufficiently to fall below
the 20ppm barrier then the food can be considered gluten-free. In
addition, if a food is naturally gluten-free, it cannot be labelled gluten-
free. For example eggs cannot be labelled as gluten-free because in
their natural state they are already gluten-free.

Firstly, if you see the words Gluten-free or GF front of the package,

then the product is almost certainly safe to buy. If you do not see this
designation, check the ingredients listing at the bottom of the nutrition
facts box. This will include a list of all the ingredients. In order to
know whether the food is gluten-free or not, you will need to read
every single ingredient on the list. This can take a little bit of getting
used to initially but after a while you will remember the foods that are
gluten-free.

Until you are completely familiarised with the foods that are safe to
eat, it is recommended that you take a list with you when you go

31
shopping. The first culprit you will want to look out for is flour. If
you see the word flour, it is safe to assume they mean wheat flour.
There are also a number of substitute words to look out for; these
include spelt, bran and duram, all of which contain gluten. Also avoid:

• malt
• barley malt
• wheat starch
• oat flour
• soy sauce

You may read on the label that it says made in a facility that
processes wheat, even if the product is gluten-free there is obviously a
possibility of cross contamination. The choice as to whether you want
to purchase this product will depend on your own particular
sensitivity to gluten. If you are celiac, you will almost certainly want
to avoid it. If you are less sensitive to Gluten then purchasing this
product may be okay.

Just because a food product claims to be wheat-free, it may not be

gluten-free: wheat is not the only food that contains gluten. One
exception to this rule is soy sauce, which typically contains gluten.

32
  

Eating  at  Friends  

The first thing you need to come to terms with

is that other people are not responsible for
accommodating your dietary habits. Being
gluten-free is not something that most people
are familiar with. Even if you explain what
gluten-free entails you could not expect that
your host will be able to provide for your
requirements. So what can you do to make sure
that you can enjoy dinner parties and other
functions while still remaining gluten-free?

First off you may want to discuss your eating requirements with the
host. This will involve tactfully enquiring as to what is on the menu,
explaining you are only able to eat certain foods. If they are not
serving something that fits your requirements you should offer to
bring a dish.

If speaking with the host prior to the event is not a possibility, it is a

good idea to fill up before you arrive. Being satisfied already will
ensure the evening is stress-free. The main point of any social
function is to meet people and have a good time. If you arrive and

33
find that there are only a few things for you to nibble on or if you
cannot find anything to eat at all, then at least you will not be stressed
or have to leave early to eat.

If you have brought your own dish people will often appreciate the
gesture and it gives you an opportunity to discuss the benefits of a
gluten-free lifestyle.

Most importantly do not allow your evening to be ruined simply

because of the type of food that is being served. Eating with friends is
not primarily about the food, it is about spending time in good
company.

Eating  at  Restaurants  

Being gluten-free doesn’t mean that you can never enjoy dining at a
restaurant; however it does mean you need to be a little more careful
in the choices that you make. Firstly you will make things much
easier if you choose a restaurant which is more likely to serve
appropriate food. This means that eating at Italian restaurants or pizza
joints is probably not the best idea. Stick to a restaurant that has a
wide variety of different meals or an ethnic restaurant which features
non-gluten meals as part of its cuisine.

34
Secondly, you should read about the restaurant before arrival, any fine
dining restaurants now feature their menu online. If you can’t find the
menu online you can call the restaurant and ask them to either detail
the menu over the phone or have them email it to you. You can also
bring your own food if you like and ask the chef to prepare it for you.
When you explain your eating requirements, many restaurants will be
happy to prepare your meal for you.

When you visit a restaurant, make your eating requirements clear; it is

important that they realise the seriousness of your condition. If a
mistake occurs and you are presented with a meal which obviously
containing gluten, simply point out the mistake and ask for the dish to
be changed. When your order is right, make sure that you express
your gratitude for meeting your personal request.

Finding gluten-free restaurants is a lot easier than it used to be;

choose a restaurant in your area so that dining out remains a positive
experience.

Fast food restaurants often have gluten-free options such as chilli

dishes or French fries; if you are celiac do ensure that the oil has not
been contaminated with breaded foodstuffs. You may also be able to
request a lettuce bun even if it is not on the menu, get creative about
your options. Check carefully before purchasing to make sure that
there are no gluten contamination issues.
35
Mexican restaurants usually provide good gluten-free foods. Check
that flour has not being added to the sauce; stick to corn tortillas or
caritas, which usually are gluten-free. It is wise to always ask.

Salad bars are another good place to visit for enjoyable healthy
gluten-free meals. If the salad is prepared in front of you, it is a great
way to check what is going into your food.

Restaurants  to  Avoid  

Chinese restaurants use soy in virtually everything that is prepared;

soy contains gluten. This means that you either have to be very
careful and specific with your requests or avoid Chinese food
altogether.

Italian restaurants are problematic because of the emphasis on pasta.

Some Italian restaurants serve polenta however which is corn based
and a safe alternative when eating Italian.

Coffee shops and bakeries are danger-zones if you want to remain

gluten-free. Bakeries, for obvious reasons, are unlikely to offer
anything that is gluten-free and coffee shops usually do not offer
gluten-free options. Again, it is best to do research in your own area.

36
  

Gluten-­‐free  Cooking  alternatives    

Soy  sauce  

Because soy sauce usually has wheat in it, it cannot be used in gluten-
free cooking, unless you manage to find a gluten-free alternative. This
can severely limit your Asian cooking options as soy sauce is a part of
many popular recipes. Alternatively you can use an Asian fish sauce
instead; this can take a little get used to but if you like the taste of fish,
it is a wonderful alternative.

Pie  Crust  

To make gluten-free pie crust you will only need three common
ingredients. These are:

½ Cup of shortening
1 ½ cups of rice flour
4 table spoons of water

To prepare the pie crust, first preheat an oven at 400 degrees. In a

bowl, mix shortening into the rice flour and add the water. Using your
hands work the dough until is soft and roll it into a ball. Place the

37
dough on a pie pan and press it down using the back of a wooden
spoon. Place the pie crust into the oven and bake for fifteen minutes
until it is golden brown.

 
Tortillas  

Many people enjoy eating flour tortillas, when gluten-free you can
switch to eating corn tortillas instead. You can also try other gluten-
free wraps, such as Asian rice wraps, these can be a very healthy
alternative to flour based wraps.

Thickeners  

A good alternative to flour thickeners is gelatine. You may also want

to try arrowroot flour, agar or corn starch which all makes for good
thickeners.

Gluten-­‐free  Check  List  

In 2006 a law was passed called the Food Allergen Labelling and
Consumer Protection Act. This law was designed to protect allergy
sufferers and requires that products that contain the eight most
common allergens list this carefully on all food products. One of these

38
allergens is wheat. For people going Gluten-free this can make the job
a lot easier. These foods are off limits and checking these labels can
reduce the potential pool of candidates significantly. There are of
course other grains that contain gluten however and you need to
watch out for these on labels also. These glutens also have derivatives
which are used in flavouring and additives.

Gluten-free
While products labelled gluten-free are generally safe, there can be
cases where the gluten level is considered low enough that is labelled
gluten-free. Those with Celiac disease or gluten sensitivity will need
to research the products carefully. The most common cause of gluten-
free products actually containing gluten is due to cross contamination.
Cross contamination most commonly occurs when the crops are
actually growing. Unless the farm has a single grain crop, they will
usually rotate the crops through the fields. This can lead to grains
containing gluten appearing in otherwise gluten-free products. Cross
contamination can also occur when the grain is stored and during its
transportation or milling.

How  to  Test  for  Gluten  

There are actually home gluten-test kits that you can purchase to test
products for gluten. These tests usually involve dissolving the food in

39
a special fluid in a tube and then placing the liquid into a special pen-
like instrument. The food product passes through a test display
window and the lines displayed on the pen’s window tell you whether
or not the food has gluten in it. The most popular of these home tests
is called EZ Gluten.

Gluten-­‐free  Kitchen  

The easiest way to prevent gluten contamination occurring is to make

your entire house gluten-free. For many people, this is not an option
that you will want to take. Many households have people with
different levels of sensitivity to gluten and they may not want to
exclude gluten from their diet, even if you do. Creating a gluten-free
cooking environment does not mean that you have to get rid of gluten
from the kitchen completely. It simply means observing some
additional safe practices to ensure that cross contamination does not
occur.

Making liberal use of aluminium foil can help to prevent

contamination. All trays or oven racks should be covered with
aluminium foil, which can then be removed when not in use. This will
prevent cross contamination between baking gluten and non-gluten
foods.

40
When you are preparing your food, always make sure that you cook
the gluten-free food first. This will mean that the cooking surface and
the utensils do not contain any traces of gluten. If you forget to cook
the gluten-free food first simply wash the cooking materials
thoroughly or use fresh cooking equipment.

Make sure that anything you cook and store is well labelled. If you
are cooking gluten and gluten-free versions of the same food it is easy
for the two to get mixed up. This is particularly true if there is more
than one person using the kitchen and more than one person cooking
for children. To avoid this confusion, make sure that all foods are
very clearly labelled and easy to understand.

Most utensils and cooking equipment can be used for both gluten and
non-gluten foods as long as they are cleaned well. If you have
equipment which is harder to clean you may need a separate item for
your gluten and non-gluten cooking.

 Gluten-­‐free  Cooking  Tips  

Gluten-free cooked goods such as breads or cookies do not contain

any preservatives. This means that they are healthier for you but they
also become inedible faster. In order to overcome this problem it is
important to vacuum-seal these products so that remain fresh for
longer. Always eat within the recommended time span.

41
You will also need to make good use of your freezer. Freezing gluten-
free goods well help them to last longer. Simply take them out and
reheat when you want to eat them.

Alcohol  and  Gluten  

One of the biggest concerns people have when adopting a gluten-free

diet is whether they will be able to drink alcohol. The answer is that
most alcohols are ok to drink, although beer is traditionally made with
wheat and these beers need to be avoided.

The following are some of the popular alcohols you can still enjoy
while you are on a gluten-free diet:

• Armagnac
• Bourbon
• Brandy
• Champagne
• Cider (check ingredients as some have added barley for
enzymes and flavour)
• Cognac
• Gin
• Grappa
42
• Margarita
• Martini
• Ouzo
• Rum
• Sake
• Scotch Whiskey
• Sherry
• Tequila
• Vermouth
• Wine

There are different types of premium and craft beers that are
gluten-free and use gluten-free ingredients such as corn, rice and
sorghum. Some beers that claim to be gluten-free have had the
gluten removed from them using special filters or enzymes. This
means they may not actually be 100% free of Gluten so it is
important to do your research.

There are three basic types of alcoholic beverages that are not
allowed. These are:

• Malt Beverages
• Distilled Spirits
• Beer

43
The reason that you are able to drink the many alcoholic beverages
made from distilled alcohol is that the distillation process gets rid of
any traces of gluten.

Gluten-­‐free  Breakfast  Options  

 
Porridge  

Ingredients

One part brown rice flakes

One part quinoa flakes
One part chia
Two parts millet cereal

Preparation

1. First you will need to mix all of the ingredients together to make
the porridge mix. You should store this in an airtight container
when not in use.
2. When preparing porridge simply take about a ¼ cup of porridge,
add to milk or water in a non stick sauce pan and allow to
simmer. Stir vigorously with a wooden spoon for the entire time.

44
 3. Once it comes to boil, bubbles will appear, reduce the heat.
Stirring the porridge all the time, allow it to cook for about 4-8
minutes. The cooking time will vary according to your porridge
mixture. The finished porridge should be thick but still pourable.

 
Buck  Wheat  Pancakes  

Ingredients

1 ¼ Cup of buckwheat flour

One Egg
One Apple (diced)
¼ cup of coconut
Teaspoon of baking powder
One Cup of water
Tablespoon of olive oil

Preparation

1. Mix baking powder, coconut,

apple and egg together.
2. Pour in water slowly and stir continuously. Make sure you do
not add to much water or you will need to add more flour. You
should have a nice even batter consistency.

45
 3. Put frying pan on medium to low heat. Grease pan with coconut
oil or butter.
4. Pour in the pancake mixture; you should be able to fit two
pancakes each time.
5. Cook for about two minutes on each side. Flip when ready and
cook on the other side. You may want to melt butter on the top
once they are cooked but still in the pan.
6. Serve with your favourite sweet or savoury topping.

Quinoa  &  Yoghurt  

Ingredients

Two cups of water

One cup of Quinoa
One Teaspoon of cinnamon
One Teaspoon of ground nutmeg
One Chopped Peach
½ Cup of Greek Yogurt
One pinch of nutmeg
One tablespoon of lime

Preparation

1. Rinse the Quinoa in water to remove the coating and drain.

46
 2. Boil two cups of water and then add the Quinoa stirring the
entire time.
3. Turn down the heat so that the water is simmering leave at this
temperature for about fifteen minutes.
4. Drain the water and mix in the nutmeg and cinnamon
5. Mix in the chopped peach with the yogurt in a bowl. Serve the
Quinoa with a few teaspoons of yogurt and peach on the top.
Add nutmeg and lime juice.

French  toast  

Ingredients

One cup of water

1/4 cup of cashews
½ teaspoon of vanilla
1/8 teaspoon of cinnamon
1 tablespoon of maple syrup
Gluten-free Bread

Preparation

1. Using a blender mix the water and the cashews.

47
 2. Add vanilla, maple syrup and cinnamon to the mix.
3. Blend mixture thoroughly.
4. Pour mixture into a bowl; coat the gluten-free bread with the
mixture.
5. Cook the coated bread in a non-stick pan.

Granola  

Ingredients

Dry Ingredients:

7 cups of oats
½ cups of rice brain
One Cup of Quinoa flakes
One Cup of coconut
One Cup of chopped walnuts
One Cup of chopped pecans
One Cup of chopped almonds
One Cup of sunflower seeds
½ Cup of sesame seeds
½ Cup of flax seeds
Three table spoons of cinnamon
One teaspoon of salt

48
Liquid Ingredients

One Cup of Canola Oil

One Cup of Honey
One Tablespoon of Vanilla

Preparation

1. Mix all of the dry ingredients together in a large bowl and mix
thoroughly with a wooden spoon.
2. Mix all the liquid ingredients in a glass bowl and then pour into
the large bowl. Using your spoon mix all of the ingredients
thoroughly. Make sure that all of the dry ingredients are as
uniformly covered as possible.
3. Pour half the ingredients onto a
baking tray. Take a second tray
and pour onto a second baking
tray. Shake the trays and
smooth the mixture out.
4. Bake at 350 degrees. After
cooking for ten minutes take out the trays, mix the granola and
place the top tray on the bottom shelf and the bottom shelf on
the top tray. Place back in the oven and repeat the mixing
process. Turn down the heat to 250 degrees and cook for a
further fifteen minutes.
49
Lunch    

Ham  and  Cheese  Panini  

Ingredients

4 Slices of Ham
4 Slices of Swiss or Gruyere cheese
4 Tablespoons of apricot preserve
8 Slices of gluten-free bread
Butter or Cooking Spray

Preparation

1. Place the slices of gluten-free bread on the kitchen bench and

light coat with cooking spray or butter. Turn the slices over and
place a slice of ham and cheese on each slice. Next place a
tablespoon of apricot preserve on each of the slices.
2. Place the top piece of bread on each of the slices.
3. Turn the Panini machine on and allow it to heat up. Grill the
sandwiches on the Panini machine. Wait until the sandwiches
are golden brown and turn once.

Reuben  Sandwich  

50
8 Slices of Swiss cheese
½ Pound of Corned Beef (Sliced thinly)
16 Ounces of Sauerkraut
8 Slice of Gluten-free Bread
2 Tablespoons of Butter
¼ Cup of Thousand Island dressing

Preparation

1. Preheat the oven to 375 degrees Fahrenheit.

2. Line a baking sheet with parchment paper then butter one side
of each of the pieces of bread and place them on the tray. The
buttered side should be facing towards the baking sheet.
3. Spread out the Thousand Island dressing on the four slices of
bread. Next add two tablespoons of sauerkraut to each piece of
bread. Add a slice of Swiss chess and a layer of two ounces of
the corned beef.
4. Add one more layer of the Swiss cheese and another layer of the
sauerkraut.
5. On each of the other four pieces of bread place one tablespoon
of thousand islands dressing.
6. Place this slice on top of the other slice of bread which has the
layered ingredients. Push the sandwich down.
7. Bake in the oven until the sandwiches are golden brown.
Remove and serve.
51
Red  Broccoli  Salad  

Ingredients

One head of broccoli

¾ Cup of Chopped Celery
¼ Cup of Green Onions
¼ Cup of Red Onions
2 Pounds of Bacon
¼ Cup of White Sugar
2 Tablespoons distilled white vinegar
1 Cup of Mayonnaise
1 ½ Cups of grapes
¾ Blanched Silvered Almonds

Preparation

1. Put the bacon into a large skillet cook at a medium temperature

while turning throughout.
2. Preheat the oven at 300 degrees Fahrenheit. Place the almonds
evenly over a cookie sheet and bake for about 12 minutes.
Allow the almonds to cool.
3. In a small bowl, mix the mayonnaise with the sugar and vinegar

52
 4. Using a larger bowl mix the broccoli, celery, green onions, red
onions, grapes and almonds with the bacon. Add the
mayonnaise dressing. Leave to chill for three hours in the
refrigerator.

Dinner  

Lasagne  

Ingredients

32 Ounces of Spaghetti Sauce

1 ¾ Cups of Water
1 ½ Pounds of Lean Ground Beef
1 Tablespoon of Butter
2 Tablespoons of Olive Oil
½ Small Onion Chopped Finely
3 Cloves of Garlic
1 Egg
2 Cups of Ricotta Cheese
¼ Cup of Parmesan Cheese Grated
8 Gluten-free Lasagne Noodles
2 Cups of Mozzarella Cheese
1 Tablespoon of Italian Seasoning

Preparation

53
1. Preheat the oven to 400 Degrees. Coat a glass dish lightly with
cooking spray.
2. Bring water and spaghetti sauce to boil in a large saucepan. Turn
the temperature down to a medium heat and then finally to low.
Leave to simmer.
3. Brown the ground beef in a large skillet. Melt the butter and add
olive oil and the onion. Cook for four minutes.
4. Add the minced garlic and cook for one minute.
5. Remove the onions and garlic and add the spaghetti sauce
mixture. Add in the ground beef and stir with a wooden spoon.
6. Combine the egg, ricotta and parmesan cheese in a bowl. Spread
two cups of the spaghetti sauce into the bottom of the dish.
7. Layer the lasagne in four layers over the top. Place
approximately half the egg mixture on the top of the lasagne
layers.
8. Layer with two cups of the meat sauce followed by two more
layers of the noodles followed by the rest of meat sauce. Make
sure that the meat sauce covers the entire dish.
9. Cover with foil and bake at 400 degrees for thirty five minutes.

10. Take off the foil and check the noodles. If they have not
softened put back into the oven for a further fifteen minutes.

54
 11. Mix the mozzarella with the Italian seasoning. Sprinkle
this over the top of lasagne and leave to bake for a few more
minutes while the cheese browns.
12. Leave the mix for fifteen more minutes and then serve.

Grilled  Marinated  Shrimp  

Ingredients

2 Pounds of Shrimp peeled and deveined

3 Garlic Gloves Minced
2 Teaspoons of Dried Oregano
1 Cup of Olive Oil
One Lemon
¼ Cup of Chopped Parsley
2 Tablespoons of Tomato Paste
1 Teaspoon of Salt
1 Teaspoon of Black Pepper

Preparation

1. Mix the garlic, tomato paste, oregano, olive oil, lemon juice, hot
sauce, salt and pepper into a large mixing bowl.

55
 2. Pour the left over marinade into a sealable plastic bag with the
shrimp and leave for two hours in the refrigerator.
3. Preheat the grill at a medium temperature. Thread the shrimp
onto the skewers.
4. Oil the grill lightly and then cook the shrimp for five minutes on
each side.

Pesto  Penne  

Ingredients

One Pound of Gluten-free Penne

½ Cup of Basil Pesto
1 ¼ Cups of Grated Parmesan Cheese or Soyco

Preparation

1. Bring a pot of water to boil whilst adding salt.

2. When the water is boiling add the penne pasta.
3. When the penne is cooked, drain the pasta and add pesto. Use
the Parmesan to garnish the dish and serve

Cookies  and  other  treats  

Chocolate  Fudge    

56
2 Cups of Flour
2 teaspoons of baking powder
1/4 teaspoon of cayenne pepper
½ teaspoon of salt
1 teaspoon of butter
¾ Cups of grated cheese
2 cups of milk

Preparation

1. Preheat your oven to 450 degree Fahrenheit

2. Sift the baking powder, salt, and cayenne into a mixing bowl
3. Cut up the butter into small pieces and add to the mix
4. Mix all the ingredients together using your hands.
5. Stir in the cheese and the milk into you have soft dough.
6. Make the dough into small balls using your hands.
7. Cut up the dough into roughly eight pieces and shape each into a
circle around ½ an inch thick.
8. Put the circles onto a baking sheet. Make sure that you allow
room between each before baking.
9. Bake for about 15 minutes until they are golden brown.

They taste best when they are hot out of the oven!

57
Coffee  Cake  

Ingredients

½ Cup of Milk
¼ Cup of Salad Oil
1 Egg
1 ½ Cup of Gluten-free Flour
1½ Teaspoon of Xanthan Gum
¾ Cup of Sugar
Salt

Preparation

1. Mix the egg, milk and salad oil

2. Sift all the dry ingredients and add to the mix. Stir thoroughly
with a wooden spoon.
3. Pour onto a greased pan
4. Mix xanthan gum and flour and sprinkle over the top
5. Bake at 375 for about half an hour.

Living  the  Gluten-­‐free  Life  

Changing to a gluten-free lifestyle does not have to be a hardship.

Many people find it easier to switch to a gluten-free diet when they do

58
not try to make too many changes all at once. For most foods you will
find a gluten-free variety. If you enjoy eating French toast on Sunday,
eat gluten-free French toast instead. If you like pasta, try gluten-free
pasta. The idea is not to change the meal but rather the ingredients.
Later on, once you have adapted to the gluten-free lifestyle, you can
start to phase out some of these dishes and look for recipes that are
specifically designed for gluten-free food.

Next bear in mind that being gluten-free is just not as difficult as it

used to be. No matter where you live in the world, you can order
delicious gluten-free food via the internet. Almost all grocery stores
stock gluten-free foods and restaurants are increasingly adding gluten-
free options to their menu. It is important to understand that once you
get used to it, gluten-free living does not mean a restricted lifestyle.

The gluten-free community is growing and thanks to the internet there

is information easily available at the touch of your fingers. There are
gluten-free forums that you can join to meet other gluten-free
devotees. These are great places to go if you have any questions that
you need answering as they are filled with people knowledgeable
about the diet. As the community grows it is becoming increasingly
easy to be gluten-free. Food manufacturers see the strong demand for
gluten-free food and are offering an ever widening range of products.
Remember that there may be as many as 2,000,000 celiac sufferers in
the United States; this doesn’t include the larger number of people
59
who are glucose intolerant or simply wish to make the switch to a
healthier lifestyle. This is a huge market that businesses will
increasingly want to serve.

Many people who adopt a gluten-free lifestyle actually find that it

opens up more eating options for them. Foods that they previously
thought they were incompatible with turn out to be just fine once they
discover the true villain is gluten. It can also be incredibly liberating
to realise that your depression or anxiety were nothing more than an
incompatibility with the types of food you were eating. This
realisation can open up a whole new world of possibilities for people.

The benefits of going gluten-free are clear but sticking to your new
lifestyle can be a little more difficult. The best thing you can do is to
start today and say no to gluten. Every time you turn away a gluten
dish you will find the next time easier. Beginning is always the
hardest step. You should also be prepared for the fact that sometimes
it is going to be a challenge. Even though gluten-free is more popular
than it once was, society is still primarily gluten based. Until those
changes become more widespread, you as a gluten-free person will
have to take a little extra care. That means planning ahead.

As I have discussed, whether it is visiting a restaurant or taking a trip,

prior planning is key to making gluten-free living as easy as possible.
The better organised you are, the fewer times you will find yourself
60
hungry and without options. This will decrease the chances of you
quitting.

Remember your health is the most important asset that you have. You
may have adopted gluten-free eating because of celiac disease or
gluten intolerance but even if you do not suffer from these conditions,
it is still the healthiest option. Simply put, humans are not designed to
eat gluten. By choosing to be gluten-free, you are guaranteeing a
healthier future.

61