Gluten-Free, Hassle Free: A Simple, Sane, Dietitian-Approved Program for Eating Your Way Back To Health

386 Pages·2009·4.61 MB·English

by  Marlisa Brown

Gluten-Free,
Hassle Free
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Gluten-Free,
Hassle Free
A SIMPLE, SANE, DIETITIAN-APPROVED
PROGRAM FOR EATING YOUR WAY
BACK TO HEALTH
Marlisa Brown, RD, CDE
Illustrations by Kenneth Brown and William Cypser
Cartoon content by Marlisa Brown, RD, CDE
New York
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Medical information provided by Demos Health, in the absence of a visit with a healthcare profes-
sional, must be considered as an educational service only. This book is not designed to replace a
physician’s independent judgment about the appropriateness or risks of a procedure or therapy
for a given patient. Our purpose is to provide you with information that will help you make your
own healthcare decisions.
The information and opinions provided here are believed to be accurate and sound, based on the
best judgment available to the authors, editors, and publisher, but readers who fail to consult ap-
propriate health authorities assume the risk of any injuries. The publisher and the author are not
responsible for errors or omissions. The editors and publisher welcome any reader to report to the
publisher any discrepancies or inaccuracies noticed.
The author does not intend for this information to serve as a substitute for medical advice; any
health concerns should be under supervision of a doctor. In addition, every effort was made to
check the gluten-free status of the foods listed, however manufacturers are often changing
formulas, so always double check the gluten-free status of your foods.
Library of Congress Cataloging-in-Publication Data
Brown, Marlisa.
Gluten-free, hassle free : a simple, sane, dietitian-approved program for eating your way back to
health / Marlisa Brown ; illustrations by Kenneth Brown and William Cypser ; cartoon content by
Marlisa Brown.
p. cm.
Includes index.
ISBN 978-1-932603-79-8 (pbk.)
1. Celiac disease—Diet therapy. 2. Gluten-free diet. 3. Gluten-free food. I. Title.
RC862.C44B76 2010
616.3'990654—dc22
2009041763
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Made in the United States of America
09 10 11 12 5 4 3 2 1
TO MY PARENTS,
ANN AND STUART BROWN,
AND TO MY HUSBAND, RUSSELL SCHIMMENTI
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Contents
Foreword ix
Introduction xi
Acknowledgments xv
Part I Making the Change
1 Is Your Diet Putting Your Health at Risk? 3
2 Learning the Basics (But Not the Needless Details)
of Living Gluten-Free 15
3 Discovering What You Can and Can’t Eat 35
4 Planning and Cooking Simple Gluten-Free Meals 71
5 Quick and Easy Substitutions 103
6 Reading and Translating Labels 119
7 Handling Your Feelings—and Knowing You’re
Not Alone 131
Part II Making Gluten-Free Living Simple
8 Finding the Hidden Gluten in Food 141
9 Eating a Balanced Gluten-Free Diet 149
10 Using Gluten-Free Alternatives 175
11 Cooking Gluten-Free Dishes with Flair 187
12 Dining Out without Gluten 279
Part III Making Your Life Healthy, Happy, and Uncomplicated
13 Making It Easy for Family and Friends 331
14 Making It Easy for Yourself 337
15 Learning More about Gluten and Your Health 341
Index 361
vii
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Foreword
In August 2006, when I started Allergicgirl.com, my blog about eating
out in New York City with serious food allergies and dairy and wheat
intolerances, I thought, I’m alone. But I was wrong. I quickly discovered a
growing community of allergic girls and guys, celiac chicks and dudes,
gluten-free men and women who were all trying to do the same thing:
eat safely with joy.
I made it my personal mission to help others like me find that joy.
A licensed social worker since 2000, I established my food-
allergy coaching practice, Allergic Girl Resources, Inc., in 2007 to work
one-on-one with clients with dietary restrictions who want to overcome
fear and anxiety and find a way back to loving and enjoying food. And
in 2008, I launched my Worry-Free Dinners program to bridge the gap
between restaurants that want to serve the food-restricted community
and food-restricted diners who want to reclaim positive and enjoyable
dining-out experiences.
But how do you regain the intoxicating mix of food and joy after the
doctor tells you that you can no longer eat certain foods lest you suffer
dire consequences?
You may feel waves of sadness, frustration, confusion, denial, a nxiety,
depression, and anger. Yet you may feel some relief that symptoms that
have gone unchecked or unexplained now have a name, a diagnosis.
Whether it is a food allergy, food intolerance, celiac disease, or non-
celiac gluten sensitivity, a diagnosis will help you regain some sense of
control over your health. However, one of the hallmarks of a diagnosis
of a dietary restriction is that you can’t eat certain things—ever.
But what can you eat? And where do you find reliable information
about how to create quick, easy daily meals and snacks that will make
you feel better, not worse?
A crucial path back to loving food again after you’re diagnosed is
to see a registered dietitian, especially one who is knowledgeable about
ix