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Living Wheat-Free For Dummies

Book Description

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.

    Table of Contents

      1. Introduction
        1. About This Book
        2. Foolish Assumptions
        3. Icons Used in This Book
        4. Beyond the Book
        5. Where to Go from Here
      2. Part I: Getting Started with Living Wheat-Free
        1. Chapter 1: Breaking Down the Basics of Living Wheat-Free
          1. How Did We Get into This Wheat Mess? A Brief History
          2. Surveying the Health Effects of Wheat and Gluten
            1. Glimpsing what wheat does to the body
            2. Differentiating between wheat and gluten
          3. Comparing a Wheat-Free Lifestyle to Other Diets
          4. Understanding Lasting Change
            1. Embracing the tools for change
            2. Exercising your way to the top of the health charts
          5. Keeping Your Cool in Special Situations
            1. Eating away from home
            2. Developing an eating plan of action for special occasions
          6. Monitoring and Enhancing Your Progress
            1. Checking your progress with basic tests
            2. Adding some extras to ensure your progress
          7. Going Wheat-Free: A Quick-Start Guide
        2. Chapter 2: Connecting Modern Wheat to Modern Problems
          1. Not Your Grandpa's Wheat: Checking Out Wheat's Evolution
            1. Going back to wheat's roots
            2. Milling away the nutritional value
            3. Modifying wheat's genetics to increase yields
          2. Analyzing the Consumption Explosion
            1. Escalating the diet wars
            2. Guiding to the grain
            3. Subsidizing crops for the good of mankind
          3. More Wheat, More Problems: Linking Wheat to Health Epidemics
            1. A growing epidemic: Tackling weight gain and obesity
            2. Seeing the rise of diabetes
            3. Your gut run amuck: Diagnosing digestive ailments
        3. Chapter 3: Separating the Wheat from the Gluten
          1. Recognizing that Wheat and Gluten Aren't the Same
            1. Defining gluten and its uses
            2. Realizing how the differences between wheat and gluten affect your situation
          2. Checking Out Wheat-Related Allergies and Diseases
            1. Relating wheat to allergies and diseases
            2. Understanding celiac disease
            3. Identifying wheat intolerance versus wheat allergy
          3. Comparing a Wheat- or Grain-Free Diet to a Gluten-Free Diet
            1. Knowing the foods to avoid
            2. Recognizing thumbs-up foods
            3. Unearthing hidden wheat and gluten
        4. Chapter 4: Not the Whole-y Grail: Tracking Wheat's Relation to Overall Health
          1. Examining the Body's Response to Eating
            1. Understanding how the body processes food
            2. Hearing what the brain has to say about metabolism
          2. Debunking the Idea of Healthy Whole Grains
            1. Defining whole and refined grain
            2. Looking at lectin's effects
            3. Finding a replacement for wheat fiber
            4. Recognizing wheat's vitamin and mineral shortcomings
          3. Getting to Know Leaky Gut
            1. Surveying what goes wrong with your gut
            2. Knowing the symptoms of and treatments for leaky gut
          4. Tying Wheat to Other Health Conditions
            1. Exploring wheat's role in heart disease
            2. Connecting grains to brain inflammation
            3. Realizing acne isn't just skin deep
      3. Part II: Making Wheat-Free Your Dietary Foundation
        1. Chapter 5: Eliminating Wheat from Your Diet for Good
          1. Facing the Challenges Associated with Going Wheat-Free
            1. Knowing what withdrawal symptoms you'll face
            2. Addressing challenges presented by food
            3. Revamping your thoughts and emotions
            4. Modifying your actions
          2. Tackling the Change Process
            1. Identifying where you are in the change process
            2. Implementing tools that lead to lasting change
            3. Maintaining accountability
          3. Discovering Your Priorities and Developing Effective Goals
            1. Determining what's important to you
            2. Creating a health vision
            3. Writing goals to achieve your priorities
        2. Chapter 6: Combining Wheat-Free and Other Lifestyles
          1. Merging Wheat-Free with Common Diets
            1. Trying to eliminate fat and cholesterol
            2. Steering clear of dairy
            3. Cutting out red meat
            4. Following a lowfat, low-calorie diet
          2. Pairing Paleo with Wheat-Free
          3. Living Vegetarian and Wheat-Free
          4. Navigating Other Dietary Philosophies
        3. Chapter 7: Stocking a Wheat-Free Kitchen
          1. Reviewing Food Labels in the Spirit of a Wheat-Free Lifestyle
            1. Being in-the-know about nutrition facts
            2. Scrutinizing the ingredients list
          2. Cleaning Out the Kitchen
            1. Going through the cabinets and pantry
            2. Tossing items from the fridge and freezer
          3. Navigating the Grocery Store
            1. Selecting the right fruits and veggies
            2. Opting for the smartest meats and seafood
            3. Choosing nuts, seeds, and oils
      4. Part III: Easy Wheat-Free Cooking
        1. Chapter 8: Starting Out Right: Breakfast
          1. Avoiding Wheat at a Typically Wheat-Heavy Meal
        2. Chapter 9: Easy Everyday Entrees
          1. Fixing Healthy and Tasty Main Dishes
          2. Making a Meal of Salads
        3. Chapter 10: One-Pot Meals
          1. Singing the Praises of One-Pot Meals
        4. Chapter 11: Savory Vegetable Sides
          1. Checking out the Nutritional Prowess of Vegetables
        5. Chapter 12: Appetizers, Snacks, and Dips
          1. Ready-to-Eat Snacks to Keep on Hand
        6. Chapter 13: Baked Goods Like You Never Thought Possible
          1. Considering Wheat-Free Flour Alternatives
          2. Seeking Sugar Alternatives
            1. Picking the right sugar substitute
            2. Baking with sugar alcohols
      5. Part IV: Embracing the Wheat-Free Lifestyle
        1. Chapter 14: Dining Out around Town and While Traveling
          1. Choosing the Right Restaurant
            1. Knowing what to look for
            2. Finding wheat-free chain restaurants
            3. Enjoying international cuisines
            4. Making the best of fast food in a pinch
            5. Aiming for “manageable,” not “perfect”
          2. Managing the Menu without Prior Research
            1. Cracking the code: Menu keywords to avoid
            2. Ferreting out more info
          3. Tackling Wheat-Free Travel
            1. Traveling with a wheat-free mindset
            2. Going prepared
            3. Preparing your own meals even when traveling
        2. Chapter 15: Navigating Special Occasions
          1. Attending Family Celebrations and Holiday Events
            1. Deciding between strict avoidance and the occasional indulgence
            2. Eating healthfully at family and holiday celebrations
          2. Tackling Work Functions and Business Dinners
            1. Accommodating wheat-free needs when hosting a business meal or event
            2. Attending a business meal or event where food will be served
            3. Managing the open bar
          3. Talking about Your Dietary Choices with Others
            1. “Where do you get your fiber, vitamins, and minerals?”
            2. “What about healthy whole grains in the USDA food pyramid?”
            3. “You must have a problem with wheat. I don't.”
            4. “I think everything in moderation.”
            5. “All of my favorite foods are loaded with wheat. I couldn't give them up.”
            6. “I've been wheat-free for a while, and I haven't lost any weight to speak of.”
        3. Chapter 16: A Workout That Works
          1. Understanding How Exercise Enriches a Wheat-Free Lifestyle
          2. Getting Started on a New, Fit You
            1. Determining your needs
            2. Establishing a plan of action
          3. Exploring Resistance Exercises
            1. Getting lean with weight lifting
            2. Gaining strength with core exercises
            3. Incorporating a stretching routine
          4. Figuring Out the Details of Reps, Sets, Weight, and Rest
            1. Taking a slow but steady approach to building up your fitness level
            2. Matching your routine to your fitness goals
          5. Designing Your Individualized Exercise Program
            1. Beginner sample week
          6. Intermediate sample week
          7. Advanced sample week
        4. Chapter 17: Evaluating Your Wheat-Free Lifestyle with Testing
          1. Considering Cholesterol and Its Role in Heart Disease
            1. Introducing Western medicine's big four
            2. Understanding your LDL-P level and its importance
            3. Pointing out logistical problems with the big four
          2. Talking to Your Doctor about Other Health Tests
            1. Seeing what other blood tests are available
            2. Tests for the thyroid
        5. Chapter 18: Adding Supplements to a Wheat-Free Diet
          1. Understanding the Basics of Supplementing
            1. Recognizing why you need additional nutrients
            2. Purchasing quality supplements
          2. What Supplements Should I Be Taking?
            1. Magnesium
            2. Fish oil for omega-3 fatty acids
            3. Cod liver oil for vitamins A, D, and K2
            4. Probiotics
      6. Part V: The Part of Tens
        1. Chapter 19: Ten Benefits of Living Wheat-Free
          1. Ease Gastrointestinal (GI) Problems
          2. Turn Back the Clock to Younger-Looking Skin
          3. Reduce Your Risk for Autoimmune Diseases
          4. Protect Your Thyroid
          5. Improve Your Weight Management
          6. Prevent Hypoglycemia
          7. Increase Your Energy Level
          8. Lower the Threat of Diabetes
          9. Decrease Your Risk for Heart Disease
          10. Minimize Allergies and Asthma
        2. Chapter 20: Ten Staples for Your Wheat-Free Diet
          1. Pasture-Raised Eggs
          2. Grass-Fed Beef
          3. Grass-Fed Cheese
          4. Grass-Fed Butter
          5. Berries
          6. Dark Leafy Greens
          7. Dark Chocolate
          8. Nuts
          9. Almond Flour
        3. Chapter 21: Ten Things That Can Sabotage Your Wheat-Free Diet
          1. Poor Planning
          2. Limited Understanding of Wheat's Harmful Effects
          3. Stress
          4. Failure to Completely Eliminate Wheat from Your Diet
          5. Lack of Self-Control
          6. Unrealistic Expectations
          7. Environment
          8. Parties, Holidays, and Family Celebrations
          9. A Spouse Who Isn't on the Same Page
          10. Excessive Drinking
      7. About the Authors
      8. Cheat Sheet
      9. More Dummies Products