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by Danna Korn, Margaret Clough
Living Gluten-Free For Dummies, 2nd Australian Edition
Foreword
Foreword
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part I: Going Gluten-Free: Who, What, Why and How
Chapter 1: Being Gluten-Free from A to Z
What Is Gluten, Anyway?
Common foods that contain gluten
Wheat-free doesn’t mean gluten-free
Discovering the Benefits of a Gluten-Free Lifestyle
Eating isn’t supposed to hurt
Making nutrition your mission: Head-to-toe health benefits
But I thought wheat was good for me!
Mastering the Meals
Planning and preparing
Shopping shrewdly
Kitchen considerations
Cooking outside the recipe box
Getting Excited about Your Gluten-Free Future
‘A’ is for adapting your perspective on food
Savouring gluten-free flavours
Getting out and about
Raising kids to love their food
Setting realistic expectations
Arming yourself with good information
Getting Started — A Guide for Your First Two Weeks
Working out what you can eat
A ‘getting started’ shopping list
A two-week meal plan
Chapter 2: Understanding Why You Need to Go Gluten-Free
Looking at Allergies, Intolerances and Coeliac Disease
Food allergies
Food intolerance
Coeliac disease
Blaming the Bread: How Gluten May Affect Behaviour
Exploring dietary treatment for autism
Depression and other mood disorders
Getting Tested
Testing for coeliac disease — blood tests
Biopsies
Genetic tests
Allergy tests
I’ve tested positive! Now what?
Paying the Price if You Continue to Eat Gluten
Looking at associated conditions
Living with compromised health
Healing Begins on Day One
Chapter 3: Taking a Closer Look at Coeliac Disease
Exposing One of the Most Common Genetic Diseases
Pinpointing Who Develops Coeliac Disease and Why
It’s in the genes
Gluten is the guilty party
Triggering coeliac disease through the environment
Understanding Coeliac Disease and What It Does to the Body
How your guts are supposed to work
How your guts work with coeliac disease
After diagnosis
Scratching the Surface of Dermatitis Herpetiformis
What Does the Future Hold For Coeliacs?
Healing the bowel
Keeping the gluten out
Letting the gluten in safely
Chapter 4: Grasping the Ground Rules of the Gluten-Free Diet
Defining Gluten So You Can Avoid It
Determining Gluten-Free Standards
Reading and Understanding Food Labels
No means no and gluten-free means gluten-free
All ingredients from wheat, rye, barley and oats are shown on the label
All sources of gluten must be listed
What about glucose syrup?
Low gluten
‘May contain traces of gluten’
When in doubt, leave it out
Recognising Gluten-Free Foods at a Glance
Forbidden grains
Grains and starches you can safely eat
Other foods that are gluten-free
Foods that usually contain gluten
Exploring Alternative Grains and Superfoods
Amaranth
Arrowroot
Buckwheat (soba)
Millet
Quinoa
Sorghum
Teff
Happy Hour — Choosing Your Alcoholic Beverages
Cheers to these
Step away from the bottle
Making Sure Your Medications and Supplements Are Safe
Using Non-Food Products: What You Need to Know
Make-up matters
Lotions and potions
Coming unstuck on glues
Getting the drill on dental products
Chapter 5: Finding and Using Good Resources
Searching for Information: The Good, the Bad and the Completely Ludicrous
Knowing who to believe
Ignoring the hype
Checking with food manufacturers
Books
Support Groups
The Internet, for Better and for Worse
Chapter 6: Gluten-Free … Nutritiously
Appreciating Your Food
It’s a Matter of Balance
Good Carbs, Bad Carbs: Tuning In to the Glycaemic Index and Glycaemic Load
Getting into the glycaemic index
Why blood-sugar levels are important
The effects of high insulin
Looking at the glycaemic load (GL)
Looking for the GI Symbol
Avoiding Nutritional Pitfalls on the Gluten-Free Diet
Getting the fibre you need on a gluten-free diet
Packing a punch with protein
Winning the Weight Wars
Losing weight on the gluten-free diet
Gaining weight when you need to
Keeping on Top of Nutrition as You Get Older
Reviewing the Principles of Good Nutrition
Part II: Planning and Preparing: The Preludes to Cooking
Chapter 7: Creating a Gluten-Free-Friendly Kitchen
Sharing the Kitchen with Gluten
Avoiding cross-contamination
Storing foods separately for convenience
Taking Inventory of the Pantry and Fridge
Special ingredients to stock
Mixes to have on hand
Commercial products to consider
Chapter 8: Shopping Is Easier Than You Think
Knowing What You Want
Planning your meals
Making lists
Deciding What to Buy
Remembering naturally gluten-free foods
Asking for opinions
Deciding Where to Shop
Supermarkets
Health food shops
Farmers’ markets
Ethnic markets
Gluten-free retail stores
Websites and catalogues
Sorting through the health food aisle
Living Gluten-Free — Affordably
Scaling back on commercial foods
Eating nutritiously
Eating in
Using gluten-free mixes
Chapter 9: Cooking: Tips and Techniques
Creatively Gluten-Free: Improvising in the Kitchen
Adapting any dish to be gluten-free
Avoiding cross-contamination when cooking
Using standby substitutions
Cooking with Wheat Alternatives
Incorporating alternative gluten-free grains
Thickening with gluten-free starches and flours
Trying Your Hand at Gluten-Free Baking
Mixing it up with mixes
Introducing xanthan gum: The star of the dough
Substituting gluten-free flours
Making your own gluten-free flour mixtures
Baking bread the gluten-free way
Part III: From Menus to Meals: Recipes for the Gluten-Free Gastronome
Chapter 10: Beginning with Breakfast
Getting Your Day Off to a Gluten-Free Start
Grab ’n’ go starters
Power-start your gluten-free day with protein
The Incredible, Edible Egg
Starting Your Day Smoothly
Brighten Your Breakfast with a Muffin
Chapter 11: Snacking on Appetisers, Nibbles and Wraps
Fun Finger Foods and Nibbles
Digging into Dips and Dippers
Going Wild with Wraps
Rice rolls
Nori rolls or sushi
Exploring lettuce wraps
Chapter 12: Souping Up Salads and Vegetable Dishes
Souping it Up
Serving Salads with Style
Serving salads with green, leafy stuff
Adding oomph to your salads
Move Over, Mashed Potatoes: Trying New Ways with Vegetables
Chapter 13: Enjoying the Main Event
Choosing Chicken
Eating Meat
Cooking with pork
Diving into seafood
Enjoying Vegetarian Dishes
Chapter 14: Pizza, Pasta and Bread: Foods You Thought Were a Thing of the Past
Pizza with Pizzazz
Base: The pizza foundation
Pizza Sauces
No More Pining for Pasta
Making Bread
Bread in a Bread Machine — Or Not
Using a bread machine
Baking in a conventional oven
Chapter 15: Getting Your Just Desserts
Delighting in Desserts
Having Your Cake — and Eating It Too
Indulging in Biscuits and Slices
Being Sensible: Sweets for the Health-Conscious
Part IV: Living — and Loving — the Gluten-Free Lifestyle 24/7
Chapter 16: Getting Out and About: Eating Away from Home
Following the Golden Rules of Going Out Gluten-Free
Don’t assume others will accommodate your diet
Ask what’s for dinner
Fill up before you go
BYOF: Bring your own food
Bite your tongue when they make a mistake
Enjoy the company
Dining Out: Restaurant Realities and Rewards
Choosing the restaurant
Calling ahead
Making smart menu choices
Talking with the staff: Ask and thou shalt receive
The Incredible, Edible Journey: It’s Travel Time!
Researching your destination
Choosing gluten-free-friendly accommodation
Packing your own provisions
Sprechen zie gluten? Speaking gluten-free in other countries
Getting There
Flying the friendly skies
Cruising the high seas
Gluten-free on track
Travelling near or far by car
Chapter 17: Raising Happy, Healthy, Gluten-Free Kids
Forging through the Feelings
‘My child’s life is changed forever’
‘I don’t want my child to feel different’
‘Will he turn out okay?’
‘This is harder for me than it is for her’
Focusing on the good stuff
Talking to Your Kids about Being Gluten-Free
Including the whole family
Keeping the discussion upbeat
Explaining the new diet
Reinforcing the idea that gluten makes your child feel yucky
Handling your child’s reaction
Helping your child talk to others about the diet
Deciding Whether the Whole Family Should Be Gluten-Free
The pros
The cons
Middle ground
Giving Your Child Control of the Diet
Working together to make good choices
Trusting kids when you’re not there
Hitting the Road with the Gluten-Free Gang
Leaving Your Gluten-Free Kid in the Care of Others
Trusting your kids with friends, family and babysitters
Sending your child to school
Gearing up for school camps
Guiding Your Gluten-Free Teens
Noticing changing symptoms
Understanding why teens may cheat on the diet
Helping teens after they move out
Chapter 18: Beating the Blues: Overcoming Emotional Obstacles
Recognising Common Emotional Struggles
Sheer shock and panic
Anger and frustration
Grief and despair
Loss and deprivation
Sadness and depression
Dealing with Denial
When you’re the one in denial
When others are in denial
Getting Back on Track When You’re Feeling Derailed
Regaining control
Getting beyond big words with heavy implications
Focusing on what you can eat
Deflecting the temptation to be annoyed or offended
Practising optimism
Spreading attitudes — they’re contagious
Redefining Who You Are
Resisting the Temptation to Cheat
Realising why you want to cheat
Assessing the consequences
Overcoming the temptation
Part V: The Part of Tens
Chapter 19: Ten Benefits of Being Gluten-Free
You Know How to Improve Your Health
Your Health Improves Straightaway
You Don’t Need Medication or Surgery to Get Better
The Diet Can Be Extra Healthy
You Learn to Appreciate Life a Little More
Your Diabetic Child Will Do Better
You May Add Years to Your Life
Fertility Problems May Diminish
Your Weight Can Be Easier to Manage
You’re More Aware of Nutrition
Chapter 20: Ten Tips to Help You Love the Gluten-Free Lifestyle
Focusing on What You Can Eat
Expanding Your Culinary Horizons with Alternative Grains
Thinking Globally
Controlling the Diet
Eating to Live, Not Living to Eat
Remembering You’re Different — So What?
Enjoying a (Gluten-Free) Splurge
Helping People to Help You
Turning Away from Temptation
Dealing with It, Not Dwelling on It
Chapter 21: Ten Tips and Traps for New Players
I Can Easily Work Out This Diet by Myself
I’m Too Embarrassed to Ask for a Gluten-Free Meal
The Package States ‘Gluten-Free’, but Wheat Is Listed in the Ingredients
The Waitress Is Pretty Sure This Dish Has No Gluten
Can I or Can’t I? It’s Made from Buckwheat
I’m Sure My Friend Will Remember I’m Gluten-Free
I Don’t Want to Offend My Mother-in-Law
I’m Sure I’ll Pick Up Something Gluten-Free on the Way There
I’ve Requested a Gluten-Free Meal for Each of My Flights
I Feel Really Left Out Watching Everyone Tuck In, So I’ll Just Have a Nibble
Index
About the Author
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