Living Wheat-Free For Dummies E-Book

Rusty Gregory

• Herausgeber: John Wiley & Sons
• Kategorie: Fachliteratur
• Sprache: Englisch

Seitenzahl: 404

Veröffentlichungsjahr: 2014

Beschreibung

Your trusted guide to living wheat-free Wheat is one of the largest contributors to the nationwide obesity epidemic--and its elimination is key to dramatic weight loss and optimal health. Living Wheat-Free For Dummies exposes the harmful effects of wheat/grains, sugar, and vegetable oils and provides you with a user-friendly, step-by-step plan to navigate a new, wheat/grain-free lifestyle. This information-packed guide explains why you should eliminate the trifecta of wheat/grains, sugar, and vegetable oils, what this diet looks like, and how to smoothly transition into this new dietary way of living. Whether you suffer from a wheat allergy, intolerance to grains, or just want to cut out inflammation-causing foods from your diet, Living Wheat-Free For Dummies gives you the tools and tips to improve your overall health. You can also find forty plus delicious, easy, wheat/grain-free ideas for any meal and guidelines for dining out. * 40-plus delicious, easy recipes that are free of wheat/grains, sugar, and vegetable oils * Guidelines for dining out wheat/grain-free * Practical techniques for making the lifestyle a permanent change * Exercise programs for all levels that maximize weight loss efforts and optimal health If you're looking to adopt a wheat/grain-free diet and lifestyle, this hands-on, friendly guide has you covered.

Leseprobe

Living Wheat-Free For Dummies®

Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com

Copyright © 2014 by John Wiley & Sons, Inc., Hoboken, New Jersey

Published simultaneously in Canada

No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030, [phone], fax [phone], or online at http://www.wiley.com/go/permissions.

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Library of Congress Control Number: 2013954229

ISBN: 978-1-118-77458-8 (pbk); ISBN 978-1-118-27741-1 (ebk); ISBN 978-1-118-81687-5 (ebk); ISBN 978-1-118-81703-2 (ebk)

Manufactured in the United States of America

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Living Wheat-Free For Dummies®

Visit www.dummies.com/cheatsheet/livingwheatfree to view this book's cheat sheet.

Table of Contents

Introduction

About This Book

Foolish Assumptions

Icons Used in This Book

Beyond the Book

Where to Go from Here

Part I: Getting Started with Living Wheat-Free

Chapter 1: Breaking Down the Basics of Living Wheat-Free

How Did We Get into This Wheat Mess? A Brief History

Surveying the Health Effects of Wheat and Gluten

Glimpsing what wheat does to the body

Differentiating between wheat and gluten

Comparing a Wheat-Free Lifestyle to Other Diets

Understanding Lasting Change

Embracing the tools for change

Exercising your way to the top of the health charts

Keeping Your Cool in Special Situations

Eating away from home

Developing an eating plan of action for special occasions

Monitoring and Enhancing Your Progress

Checking your progress with basic tests

Adding some extras to ensure your progress

Going Wheat-Free: A Quick-Start Guide

Chapter 2: Connecting Modern Wheat to Modern Problems

Not Your Grandpa's Wheat: Checking Out Wheat's Evolution

Going back to wheat's roots

Milling away the nutritional value

Modifying wheat's genetics to increase yields

Analyzing the Consumption Explosion

Escalating the diet wars

Guiding to the grain

Subsidizing crops for the good of mankind

More Wheat, More Problems: Linking Wheat to Health Epidemics

A growing epidemic: Tackling weight gain and obesity

Seeing the rise of diabetes

Your gut run amuck: Diagnosing digestive ailments

Chapter 3: Separating the Wheat from the Gluten

Recognizing that Wheat and Gluten Aren't the Same

Defining gluten and its uses

Realizing how the differences between wheat and gluten affect your situation

Checking Out Wheat-Related Allergies and Diseases

Relating wheat to allergies and diseases

Understanding celiac disease

Identifying wheat intolerance versus wheat allergy

Comparing a Wheat- or Grain-Free Diet to a Gluten-Free Diet

Knowing the foods to avoid

Recognizing thumbs-up foods

Unearthing hidden wheat and gluten

Being aware of gluten replacements

Chapter 4: Not the Whole-y Grail: Tracking Wheat's Relation to Overall Health

Examining the Body's Response to Eating

Understanding how the body processes food

Hearing what the brain has to say about metabolism

Debunking the Idea of Healthy Whole Grains

Defining whole and refined grain

Looking at lectin's effects

Finding a replacement for wheat fiber

Recognizing wheat's vitamin and mineral shortcomings

Getting to Know Leaky Gut

Surveying what goes wrong with your gut

Knowing the symptoms of and treatments for leaky gut

Tying Wheat to Other Health Conditions

Exploring wheat's role in heart disease

Connecting grains to brain inflammation

Realizing acne isn't just skin deep

Part II: Making Wheat-Free Your Dietary Foundation

Chapter 5: Eliminating Wheat from Your Diet for Good

Facing the Challenges Associated with Going Wheat-Free

Knowing what withdrawal symptoms you'll face

Addressing challenges presented by food

Revamping your thoughts and emotions

Modifying your actions

Tackling the Change Process

Identifying where you are in the change process

Implementing tools that lead to lasting change

Maintaining accountability

Discovering Your Priorities and Developing Effective Goals

Determining what's important to you

Creating a health vision

Writing goals to achieve your priorities

Chapter 6: Combining Wheat-Free and Other Lifestyles

Merging Wheat-Free with Common Diets

Trying to eliminate fat and cholesterol

Steering clear of dairy

Cutting out red meat

Following a lowfat, low-calorie diet

Pairing Paleo with Wheat-Free

Living Vegetarian and Wheat-Free

Navigating Other Dietary Philosophies

Chapter 7: Stocking a Wheat-Free Kitchen

Reviewing Food Labels in the Spirit of a Wheat-Free Lifestyle

Being in-the-know about nutrition facts

Scrutinizing the ingredients list

Cleaning Out the Kitchen

Going through the cabinets and pantry

Tossing items from the fridge and freezer

Navigating the Grocery Store

Selecting the right fruits and veggies

Opting for the smartest meats and seafood

Digging for dairy products

Choosing nuts, seeds, and oils

Part III: Easy Wheat-Free Cooking

Chapter 8: Starting Out Right: Breakfast

Avoiding Wheat at a Typically Wheat-Heavy Meal

Chapter 9: Easy Everyday Entrees

Fixing Healthy and Tasty Main Dishes

Making a Meal of Salads

Chapter 10: One-Pot Meals

Singing the Praises of One-Pot Meals

Chapter 11: Savory Vegetable Sides

Checking out the Nutritional Prowess of Vegetables

Chapter 12: Appetizers, Snacks, and Dips

Ready-to-Eat Snacks to Keep on Hand

Chapter 13: Baked Goods Like You Never Thought Possible

Considering Wheat-Free Flour Alternatives

Seeking Sugar Alternatives

Picking the right sugar substitute

Baking with sugar alcohols

Part IV: Embracing the Wheat-Free Lifestyle

Chapter 14: Dining Out around Town and While Traveling

Choosing the Right Restaurant

Knowing what to look for

Finding wheat-free chain restaurants

Enjoying international cuisines

Making the best of fast food in a pinch

Aiming for “manageable,” not “perfect”

Managing the Menu without Prior Research

Cracking the code: Menu keywords to avoid

Ferreting out more info

Tackling Wheat-Free Travel

Traveling with a wheat-free mindset

Going prepared

Preparing your own meals even when traveling

Chapter 15: Navigating Special Occasions

Attending Family Celebrations and Holiday Events

Deciding between strict avoidance and the occasional indulgence

Eating healthfully at family and holiday celebrations

Tackling Work Functions and Business Dinners

Accommodating wheat-free needs when hosting a business meal or event

Attending a business meal or event where food will be served

Managing the open bar

Talking about Your Dietary Choices with Others

“Where do you get your fiber, vitamins, and minerals?”

“What about healthy whole grains in the USDA food pyramid?”

“You must have a problem with wheat. I don't.”

“I think everything in moderation.”

“All of my favorite foods are loaded with wheat. I couldn't give them up.”

“I've been wheat-free for a while, and I haven't lost any weight to speak of.”

Chapter 16: A Workout That Works

Understanding How Exercise Enriches a Wheat-Free Lifestyle

Getting Started on a New, Fit You

Determining your needs

Establishing a plan of action

Exploring Resistance Exercises

Getting lean with weight lifting

Gaining strength with core exercises

Incorporating a stretching routine

Figuring Out the Details of Reps, Sets, Weight, and Rest

Taking a slow but steady approach to building up your fitness level

Matching your routine to your fitness goals

Designing Your Individualized Exercise Program

Beginner sample week

Intermediate sample week

Advanced sample week

Chapter 17: Evaluating Your Wheat-Free Lifestyle with Testing

Considering Cholesterol and Its Role in Heart Disease

Introducing Western medicine's big four

Understanding your LDL-P level and its importance

Pointing out logistical problems with the big four

Talking to Your Doctor about Other Health Tests

Seeing what other blood tests are available

Tests for the thyroid

Chapter 18: Adding Supplements to a Wheat-Free Diet

Understanding the Basics of Supplementing

Recognizing why you need additional nutrients

Purchasing quality supplements

What Supplements Should I Be Taking?

Magnesium

Fish oil for omega-3 fatty acids

Cod liver oil for vitamins A, D, and K2

Probiotics

Part V: The Part of Tens

Chapter 19: Ten Benefits of Living Wheat-Free

Ease Gastrointestinal (GI) Problems

Turn Back the Clock to Younger-Looking Skin

Reduce Your Risk for Autoimmune Diseases

Protect Your Thyroid

Improve Your Weight Management

Prevent Hypoglycemia

Increase Your Energy Level

Lower the Threat of Diabetes

Decrease Your Risk for Heart Disease

Minimize Allergies and Asthma

Chapter 20: Ten Staples for Your Wheat-Free Diet

Pasture-Raised Eggs

Grass-Fed Beef

Grass-Fed Cheese

Grass-Fed Butter

Berries

Dark Leafy Greens

Coconut Oil

Dark Chocolate

Nuts

Almond Flour

Chapter 21: Ten Things That Can Sabotage Your Wheat-Free Diet

Poor Planning

Limited Understanding of Wheat's Harmful Effects

Stress

Failure to Completely Eliminate Wheat from Your Diet

Lack of Self-Control

Unrealistic Expectations

Environment

Parties, Holidays, and Family Celebrations

A Spouse Who Isn't on the Same Page

Excessive Drinking

About the Authors

Cheat Sheet

More Dummies Products

Guide

Table of Contents

Begin Reading

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Introduction

Until recently, the healthy-whole-grain mantra has been shouted from the mountaintops with little resistance. Many health “experts” have espoused eating wheat and other grains as a way to achieve good health, gain more energy, and prevent disease.

Now, times are a'changing. With more research comes more insight into the truth behind wheat. Does wheat really provide the nutrition it's believed to? Does it give energy and a better sense of well-being? These questions and so many more are being asked now more than ever. Wheat has officially been put on trial for not living up to its promises of good health, as well as for causing harm to many who consume it.