Living Wheat-Free For Dummies

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.

Introduction 1

Part I: Getting Started with Living Wheat-Free 5

Chapter 1: Breaking Down the Basics of Living Wheat-Free 7

Chapter 2: Connecting Modern Wheat to Modern Problems 19

Chapter 3: Separating the Wheat from the Gluten 31

Chapter 4: Not the Whole-y Grail: Tracking Wheat’s Relation to Overall Health 41

Part II: Making Wheat-Free Your Dietary Foundation 59

Chapter 5: Eliminating Wheat from Your Diet for Good 61

Chapter 6: Combining Wheat-Free and Other Lifestyles 75

Chapter 7: Stocking a Wheat-Free Kitchen 83

Part III: Easy Wheat-Free Cooking 97

Chapter 8: Starting Out Right: Breakfast 99

Chapter 9: Easy Everyday Entrees 109

Chapter 10: One-Pot Meals 123

Chapter 11: Savory Vegetable Sides 129

Chapter 12: Appetizers, Snacks, and Dips 139

Chapter 13: Baked Goods Like You Never Thought Possible 147

Part IV: Embracing the Wheat-Free Lifestyle 155

Chapter 14: Dining Out around Town and While Traveling 157

Chapter 15: Navigating Special Occasions 169

Chapter 16: A Workout That Works 183

Chapter 17: Evaluating Your Wheat-Free Lifestyle with Testing 215

Chapter 18: Adding Supplements to a Wheat-Free Diet 227

Part V: The Part of Tens 235

Chapter 19: Ten Benefits of Living Wheat-Free 237

Chapter 20: Ten Staples for Your Wheat-Free Diet 243

Chapter 21: Ten Things That Can Sabotage Your Wheat-Free Diet 249

Index 255

Rusty Gregory has a master’s degree in kinesiology and runs a personal training studio. He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of Self-Care Reform: How to Discover Your Own Path to Good Health. Alan Chasen has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.

Learn to:

• Grasp the harmful effects of wheat and other grains
• Eliminate wheat from your diet
• Prepare 40+ easy and delicious grain-free recipes
• Dine out the wheat- and grain-free way

Your guide to eliminating wheat, losing weight, and feeling better

Wheat and other grains are major contributors to obesity, Type 2 diabetes, autoimmune diseases, and many other other conditions. Eliminating grains is your key to health and longevity. This definitive guide to going wheat-free will give you the goods on this healthy lifestyle, including recipes for great wheat-free meals and tips to maintain healthy wheat-free ways.

• Get started with wheat-free living — discover how wheat and its nutritional value have changed through the decades and what effect those changes have on your health
• Make wheat-free your dietary foundation — discover how to stock your kitchen with wheat-free products, plus find out how the wheat-free lifestyle fits with other diets
• Try easy wheat-free recipes — dig into healthy wheat-free meals, starting with breakfast and working all the way through snacks to fast and simple dinners
• Embrace the wheat-free lifestyle — figure out how to stay wheat-free when you dine out, while you’re traveling, and when you celebrate holidays and special occasions
• Enjoy the benefits — get the lowdown on the benefits of living wheat-free, along with a list of ten staples of the wheat-free diet

Open the book and find:

• Details on the problem with wheat and its negative effects
• Key differences between wheat and gluten
• Details about the link between sugar and wheat and their effects on the body
• Pointers for ferreting out hidden wheat on food labels
• Alternative recipes for traditional grain dishes
• Exercises to enhance your wheat-free lifestyle
• Ten things that will sabotage your wheat-free ways