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Forward:
I have been diagnosing and treating patients with gluten sensitivity for the past 10 years. My clinic
specializes in helping patients with autoimmune disease recover. The gluten free diet has played
a huge role in my clinical success with helping sick patients get better.
My most impacting experience with the gluten free diet started with a young boy named Michael…
Michael was only seven years old when his mother brought him in to see me. He had
been diagnosed with a debilitating disease called juvenile rheumatoid arthritis. Michael’s case was so bad that doctors didn’t know if he would make it. Because of
this, the Make-A-Wish Foundation actually stepped in and granted Michael and his
family a wish (A trip to the Galapagos Islands).
Michael’s condition racked his body with headaches, muscle pain, joint pain,
indigestion, and stomach pain. He had been suffering since his introduction to normal
foods at 20 months of age. He was in and out of the hospital so frequently that he had to
have a permanent stent placed in his arm so that when he was hospitalized, it would be
easier to give him an IV.
The Gluten Free Solution | 2
Imagine going through years of hospital trips, doctor visits, and horrible pain all before
you reach the age of 10. This was Michael’s story until his mother brought him in to
my office. After an extensive exam and laboratory testing, I diagnosed Michael with
non-celiac gluten sensitivity. That was in 2005.
Today, Michael is gluten free and very much alive. He no longer has a plastic stent in
his arm. He is growing normally. He is off of all medications to treat his symptoms. He
is active in band, and he has a new lease on life. Michael is alive today because he is
gluten free. Does this sound like a diet trend?
I have received hundreds of communications from around the world from people who
have gone gluten free after reading my research online. These stories bear a great
resemblance to Michael’s story.
This book is dedicated to those individuals whose lives I have touched and changed. They have
been the shining light and hope that drives me to bring this message to the rest of those in need of
help. I wrote this guide as a tool to help as many people as possible discover the benefits of the
TRUE gluten free diet.
May you have years of health and prosperity,
Dr. Peter Osborne
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Table of Contents I The Gluten Free Diet Solution
Chapter 1….. Gluten 101 Basics
Chapter 2….. Am I Gluten Sensitive?
Chapter 3….. The Gluten Free Diet Plan
Chapter 4….. The Gluten Free Diet Essentials
Chapter 5….. The Gluten Free Diet Secret Weapons
Chapter 6….. The Gluten Free Diet Quick Start Guide
Chapter 7….. The Gluten Free Diet on a Budget
Chapter 8….. The Gluten Free Diet While Traveling
Chapter 9….. The Gluten Free Substitute Cheat Menu
Chapter 10… Expand Your Pallet
Chapter 11… Restaurant Guide to Gluten Free Meals
The Gluten Free Solution | 4
Chapter 1 I Gluten 101 Basics – What is Gluten?
Ten years ago, most people had never even heard of gluten before. Today, 100’s of thousands of
people have gone gluten free and many more are learning about this amazing diet because of its
health benefits. Doctors and scientists have linked more than 300 diseases, symptoms, and
syndromes to gluten.
You can now find extensive gluten free sections in Kroger, HEB, Whole Foods, Trader Joes, and
many other grocery stores. Gluten free menus are now available at many chain restaurants
nationwide including – P.F. Changs, Outback, Pei Wei, Chilis, Subway, and many more. Gluten
has been in the national spotlight receiving recognition on Dr. Oz, Discovery Health, CNN’s Larry
King, Oprah, David Letterman, The View, and Good Housekeeping Magazine.
So What is Gluten?
Gluten is a protein found in grains. The most common grains are: wheat, barley, rye, and oats.
These grains are used to make a variety of staple foods in our diet.
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The following is a list of some of the most commonly eaten gluten containing food items:
o
o
o
o
o
Baking flours
Beer
Bread
Cake
Cereal [all cereals made with grain – including
whole grain]
o Cookies
o
o
o
o
o
o
o
Crackers
Donuts
Fried foods [chicken, onion rings, French fries]
Kolaches
Lasagna
Pizza
Spaghetti
Gluten can also be found in less obvious places. Processed foods derived from wheat, barley, rye, oats,
and other grains are commonly used in a wide variety of foods as well as cosmetics and hygiene
products. Examples include soy sauce, gravies, soups, shampoo, and modified food starch.
Celiac Disease
Celiac disease is one of many medical conditions caused by eating gluten. It was once thought that
gluten sensitivity and celiac disease were the same condition. This has been recently disproven in
several research studies. Now we know that gluten sensitivity is not a disease, but it causes many
different types of disease. The most well studied disease caused by gluten is celiac disease. Patients
with celiac disease suffer with extreme weight loss, diarrhea, stomach pain, stomach bloating and
cramping. The condition primarily affects the small intestines, and without a diet change can be fatal.
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The History of Gluten Sensitivity and Celiac Disease
To understand what a gluten free diet is, you must first understand the history of celiac disease and
some basic definitions about gluten.
The protein gluten is a generic term. It loosely refers to the family of storage proteins found in grains. A
specific type of gluten, gliadin, was originally discovered in 1952. Before we knew what caused celiac
disease, a doctor in Holland, William Dicke, discovered that during World War II his patients with celiac
disease recovered when they could not get access to wheat, barley, rye, and oats. Based on Dr. Dicke’s
findings, a group of doctors isolated one particular type of gluten called gliadin. It was this protein that
was originally blamed for celiac disease.
Since 1952, scientists have discovered thousands of different types of gluten proteins. Most recently,
400 new gluten proteins were discovered by a group of doctors in Australia. These new gluten proteins
were found to be more toxic that the original gluten protein, gliadin. Additionally, a number of medical
studies have found that the glutens in corn and rice can also be detrimental. Unfortunately, these
studies have been largely ignored.
In the United States, no laws or regulations exist for the labeling of gluten free food. Additionally, there is
no scientific consensus for the definition of gluten. A loose voluntary structure exists for food labeling,
but no federal laws regulate it. When a product is labeled “gluten free” it basically means that it does not
contain wheat, barley, or rye. This is what is referred to as traditional gluten free.
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Traditional Gluten Free Diet Vs. TRUE Gluten Free
Because of all of the confusion, a new term has been created to help people understand how to identify
gluten in foods more accurately. TRUE gluten free is that term. TRUE gluten free means that a food is
completely devoid of grain. This differs from the traditional gluten free term that is only inclusive of
wheat, barley, and rye. This new term was also created because new research shows that patients who
eat a traditional gluten free diet fail to fully heal.
The following is a comprehensive list of TRUE gluten free foods and will help you get started on the right
track:
The Following Foods Contain Gluten & Should Definitely Be Avoided:
o
o
o
o
Amaranth ***
Barley [malt]
Buckwheat ***
Corn [maize] * GO HERE for a
list of hidden corn ingredients.
o Durum [semolina]
o Einkorn
o Emmer
o
o
o
o
o
o
Graham
Groat
Millet *
Oats
Quinoa ***
Rice * [does not include wild rice
varieties but does include brown
rice]
o
o
o
o
o
Rye
Sorghum *
Spelt
Teff *
Triticale
o Wheat
* These grains are classically considered gluten free, but are not recommended on a TRUE gluten free
diet. If you would like to learn more about why these other grains should be avoided, watch the following
BONUS VIDEO.
The Gluten Free Solution | 8
*** These items are technically not grains, but are at high risk for cross contamination and not
recommended on a TRUE gluten free diet unless verification can be obtained. These pseudo cereals
are also very high in glutamic acid and should be discouraged as substitutes for patients with
neurological symptoms.
Misc. Food Additives or Processed Foods That May Contain Gluten:
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
Artificial Colors
o Maltodextrin (wheat or corn based)
Artificial Flavors
o Maltose
Bouillon cubes or stock cubes
o Miso
Candy may be dusted with wheat flour
o Modified food starch
Canned soups (most are not acceptable)
o MSG
Caramel color and flavoring
o Natural Colors
Cheese spreads & other processed cheese foods.
o Natural Flavors
Chocolate [may contain malt flavoring]
o Non Dairy Creamer
Cold cuts, Wieners, Sausages [may have gluten due
o Pregelatinized starch
to cereal fillers]
o Seasonings [check labels]
Dextrin
o Smoke flavors
Extenders and binders
o Soy Sauce
Hydrogenated Starch Hydrolysate
o Textured vegetable protein
Hydrolyzed plant protein
o Vegetable gum
Hydrolyzed vegetable protein
o Vegetable protein
Hydroxypropylated Starch
Baking powder [commonly contains grain – wheat or corn]
Dip mixes
Dry roasted nuts & honey roasted nuts [often dusted with grains]
Dry sauce mixes
French fries in restaurants [same oil may be used for wheat-containing items]
Gravies [check thickening agent and liquid base]
The Gluten Free Solution | 9
o
o
o
o
o
o
o
o
o
Honey Hams [can be based w/ wheat starch in coating]
Ice Cream & Frozen Yogurt [check all dairy]
Instant Teas & Coffees [cereal products may be included in the formulation]
Mayonnaise [check thickener and grain based vinegar ingredients]
Mustard [mustard powder may contain gluten]
Oil, frying [check for cross contamination or corn based oils]
Poultry and meats [check the flavorings and basting and inquire about meat glue]
Sour cream (may contain modified food starch of indeterminate source)
Vitamin supplements (different brands contain hidden gluten – read labels carefully)
The Grasses – gluten is a protein derived from seeds of grasses, but is not in the grass itself:
Many people want to use wheat, barley, rye, and oat grass (not the seed) as a supplement in the diet.
Technically, these do not contain gluten as they are the grass part of the plant and gluten is derived from
the seed. However; it is recommended that these be avoided to prevent the possibility of cross
contamination.
Alcoholic Beverages Containing Gluten:
o
o
o
o
Beer
Wine Coolers
Malted beverages
Grain based spirits (technically distillation removes gluten, but many still react)
• Whiskey
• Scotch
• Bourbon
• Mixed drinks (daiquiris, margaritas – the drink mix can contain gluten)
• Grain fermented vodka
The Gluten Free Solution | 10
Non Edible Items That May Contain Gluten (Read Your Labels):
o
o
o
o
o
o
o
o
o
o
Detergents
Hairspray & Shampoo
Lipstick
Lotions (wheat germ, oat are common ingredients)
Makeup (wheat, oat, and corn are commonly added to some brands)
Medications & Vitamins (gluten binders and fillers can be used)
Pet Food (often times the #1 ingredient)
Play dough (some brands are made from wheat)
Stamps & envelopes (adhesive can be made from gluten)
Toothpaste
Is There Gluten in Dairy?
Research has identified that gluten from mother’s milk passes into the dairy of humans. Additionally,
some research shows that gluten sensitive people react to dairy proteins because they are so similar to
gluten. A majority of gluten sensitive individuals do not tolerate milk or dairy based foods. The staple
diet for commercial dairy cows is grain. Whether or not glutens from feeding cows grain crosses into
dairy is still in question and has not been adequately studied. That being said, common sense of the
obvious should supersede the decision to use dairy. If you use dairy, I recommend only using dairy that
comes directly from pasture fed cows if any at all. For more in depth information on this topic, please
listen to the following 2-part interview between Dr. Peter Osborne and Dr. Rodney Ford HERE.
The Gluten Free Solution | 11
Gluten – Frequently Asked Questions
1. Is there gluten in soy?
No. Soy is gluten free, however; most brands of soy sauce contain wheat ingredients.
2. What is gluten cross contamination?
Cross contamination is when gluten ingredients make their way into your food by accident. This
occurs most frequently at restaurants when your food is prepared on a shared surface where glutencontaining foods are also prepared.
3. Are potatoes safe to eat on a gluten free diet?
Yes. Potatoes are gluten free
4. What alcoholic beverages are safe on a gluten free diet?
Any non-grain based alcohol is safe provided it does not contain added gluten based ingredients.
Potato vodkas, rum, tequila, and wine are all examples of safe alcohols.
5. Do I have to worry about gluten in cosmetics or lotions?
Yes. Many cosmetics, shampoos, and lotions contain ingredients like oatmeal or wheat germ. These
products have been shown to increase skin reactions in people with gluten sensitivity.
6. Is a gluten free diet safe? Won’t avoiding grain cause nutritional deficiencies in my diet?
The gluten free diet is very safe. Contrary to popular belief, you can get all of the fiber, vitamins,
minerals, and other nutrients from a gluten free diet.
The Gluten Free Solution | 12
So What is Gluten Sensitivity?
Gluten sensitivity occurs when a person’s body begins to react to ingested gluten. The reaction
comes from the immune system, and from the intestines. The body starts to look at gluten not as
food, but as an invader. The reaction causes inflammation (chemical damage inside the body).
There are hundreds of diseases that scientists have identified can be caused by gluten. Celiac
disease is the most well known of these conditions. The image below illustrates how gluten
sensitivity leads to different diseases.
CELIAC
disease
Rheumatoid Arthritis
CANCER
lymphoma
Bone Loss Osteoporosis
GLUTEN
Sensitivity/
Intolerance is NOT a
disease, but the
CAUSE of
disease.
Psychological Disorders
ASTHMA
Fibromyalgia & CFS
THYROID
disease
The Gluten Free Solution | 13
Some of the most common symptoms of gluten sensitivity are constipation, bloating, diarrhea, stomach
cramping or pain, headaches (especially migraines), fever blisters, fatigue, asthma, skin rashes,
allergies, joint pain, and muscle spasms.
The following is a list of symptoms and diseases linked to gluten sensitivity:
o
o
o
o
o
o
o
o
o
o
o
o
o
o
Abdominal pain & distention
Abnormal blurry vision
ADD/ADHD
Addison’s Disease
Adenocarcinoma of intestine
Alopecia [hair loss]
Anemia [can be caused by the
following nutrient deficiencies]:
• B-12 deficiency
• B-6 deficiency
• Copper deficiency
• Folate deficiency
• Iron deficiency
• Vitamin C deficiency
• Vitamin E deficiency
Angina Pectoris (chest pain/
pressure)
Anorexia
Antiphospholipid syndrome
Anxiety
Aortic Vasculitis
Apathy
Apthous ulcers & canker sores
o Arthritis:
• Enteropathic
• Juvenile rheumatoid
• Psoriatic
• Rheumatoid
o Asthma
o Asthma
o Ataxia
o Atherosclerosis
o Autism
o Autism and other learning
disorders
o Autoimmune hepatitis
o Biliary cirrhosis
o Bipolar
o Bitot’s spots
o Bleeding gums
o Blepharitis
o Blood in the stool
o Bone fractures
o Bone pain
o Bronchiectasis
o Bronchoalveolitis
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
Cachexia
Cardiomegaly
Cardiomyopathy
Cataracts
Cerebral perfusion abnormalities
CFS
Cheilosis
Cholangitis (gall bladder)
Chorea
Chronic Constipation
Chronic constipation
Chronic Fatigue syndrome
Coagulation abnormalities
Colic (chronic crying in babies)
Coronary artery disease
Crohn’s disease
Cutaneous vasculitis
Cystic fibrosis
Delayed puberty
Dementia
Depression
Dermatitis
Dermatitis Herpetiformis
The Gluten Free Solution | 14
o Dermatomyositis
o Diabetes Mellitus type I [shares
same HLA genes as Celiac
disease]
o Diarrhea
o Down syndrome
o Duodenal erosions
o Dysgeusia
o Dysmenorrhea
o Dysphagia
o Early menopause
o Eczema
o Edema
o Epilepsy
o Erythema nodosum
o Ezcema
o Failure to thrive
o Fibromyalgia
o Gastric bloating
o Glossitis
o Grave’s disease
o Growth retardation
o H. pylori infection
o Hair loss
o Heartburn
o High Cholesterol
o Hives
o Hypoglycemia
o Hypogonadism
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
Hypospenism
Hypothyroid
IBS [Irritable Bowel Syndrome]
Immunoglobulinopathies
Impotence
Infertility
Infertility
Insomnia
Iron deficiency anemia
Irritable Bowel Syndrome
Keratomalacia
Lactose intolerance
Loss of smell
Lymphoma
Malnutrition and nutritional
deficiencies
Melanoma
Mental retardation
Migraine headache
Multiple sclerosis
Muscle wasting
Myopathy
Non alcoholic fatty liver disease
Non Hodgkin lymphoma
Obesity
Osteomalacia
Osteopenia
Osteoporosis
Osteoporosis [bone loss]
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
Pancreatic insufficiency
Parathyroid carcinoma
Parkinson’s disease
PMS
Polyglandular syndrome
Polymyositis
Psoriasis
Psoriasis
Schizophrenia
Scleroderma
Secondary food allergy response
Short stature
Sjogren’s syndrome
SLE
Small cell esophageal cancer
Spina bifida
Spontaneous abortion
Spontaneous nose bleeds
Steatorrhea
Thrombocytopenia
Thyroiditis [hypothyroidism]
Tinnitus
Tremors
Ulcerative colitis
UTI [Urinary Tract Infection]
Vaginitis
Vitiligo
Vomiting
The Gluten Free Solution | 15
Many people use the term gluten sensitivity interchangeably with
celiac disease (an autoimmune intestinal disorder). The truth of the
matter is that gluten sensitivity is not a disease at all. Technically, it
is much like a food allergy or intolerance.
Here is what I mean – If someone has a dairy allergy, having the
allergy in and of itself does not make him or her sick. But if they
have the allergy and continue to eat dairy, their body starts to react
negatively. If they continue to eat dairy long enough, the damage
created by the negative reactions can cause the body to start
breaking down and becoming sick. Gluten sensitivity works in the
same way. That is why people who go gluten free experience so
many different improvements in their health.
“
The only way to confirm
whether or not a person
has celiac disease is to
perform an intestinal
biopsy.”
Gluten sensitivity causes celiac disease, but not all people with gluten sensitivity develop celiac disease.
This is where the problem in traditional diagnosis can occur. The only way to confirm whether or not a
person has celiac disease is to perform an intestinal biopsy.
If the results reveal villous atrophy (flattening of the intestinal folds) then celiac disease is diagnosed. If
the biopsy results are negative, then both celiac disease and gluten sensitivity may be dismissed by the
physician. There are more than 200 different disease conditions, syndromes, and symptoms that have
been linked to gluten sensitivity in the medical research. Some common conditions include thyroid
disorders, migraines, vertigo, osteoporosis, irritable bowel syndrome (IBS), and PCOS. When a person
has gluten sensitivity but does not have celiac disease, doctors call this “non-celiac gluten sensitivity”.
The Gluten Free Solution | 16
Chapter 2 I How Do I Know If I Have Gluten Sensitivity?
Diagnosing Gluten Sensitivity & Celiac Disease
“ If your doctor
uses a test to
diagnose celiac
disease on you
and it comes
back negative, it
doesn’t mean
that you don’t
have gluten
sensitivity.”
The proper tools must be used to accurately diagnose gluten sensitivity.
This is where a lot of people and doctors get confused. Traditional lab
testing is only designed to diagnose celiac disease. Remember that
celiac disease is only one medical condition caused by gluten. Many
people have other diseases caused by gluten. If your doctor uses a test
to diagnose celiac disease on you and it comes back negative, it doesn’t
mean that you don’t have gluten sensitivity. The intestinal biopsy and
serum blood tests are examples of inaccurate medical tests for gluten
sensitivity. Genetic testing offers the greatest degree of accuracy and
when combined with a patient’s history and examination a diagnosis can
be made early and accurately. www.GlutenFreeSociety.org offers genetic
testing and educational services about gluten.
Because going on a gluten free takes a great deal of education and commitment, it is
recommended that proper testing be performed to identify whether the diet is right for you.
Remember going gluten free is not a trendy diet; it is a permanent lifestyle that should be taken
very seriously as even small amounts of gluten exposure can cause problems. To accurately
diagnose gluten sensitivity, the right lab test must be used.
The Gluten Free Solution | 17
Genetic testing is the gold standard for diagnosing gluten sensitivity. Unfortunately, many
doctors still use antiquated and inaccurate tests. Examples of these include:
1
Anti-gliadin antibodies – this is a blood test that measures for antibodies to one of
the types of gluten found in wheat. It is not very comprehensive and often times gives
false negative results.
2
Anti-tissue transglutaminase – this test is only specific for celiac disease and also
has a tendency to come back falsely negative.
3
Intestinal Biopsy – this test is also only specific for celiac disease and comes back
with a lot of false negatives. Genetic Testing is available HERE.
Some people feel so much better after going gluten free, that they forgo any testing and just stick
to the diet. Some people need a black and white answer – Am I gluten sensitive or not? Without a
solid answer, they have trouble justifying the diet and usually cheat on a frequent basis. The
problem with cheating is that gluten can cause damage to the body in very small amounts (20
ppm). The best way to get this black and white answer is to have genetic testing performed. If
you cannot afford to have genetic testing performed, the following is a quick self-test that you can
use to help determine your need to go gluten free.
The Gluten Free Solution | 18
Gluten Sensitivity Self Test
Check the symptoms you are experiencing.
Gut Symptoms:
o Acid reflux – GERD [aka heartburn]
o Constipation!
o Craving baked goods [cake, cookies, brownies]
o Craving high sugar foods
o Diarrhea
o Difficulty gaining weight [children under the
growth curve]!
o Frequent intestinal bloating or gas especially
after eating
o Frequent nausea and or vomiting
o IBS – irritable bowel syndrome!
o Indigestion
o Iron deficiency anemia
Head & Nervous System Symptoms:
o Anxiety
o Been diagnosed with ADD or ADHD
o Brain fog
o Depression
o Diagnosed with Chronic Fatigue Syndrome
o Diagnosed with Multiple Sclerosis or
Parkinson’s
o Difficulty recalling words
o Frequent headaches
o
o
o
o
o
o
o
o
Irrational irritability
Migraine Headaches
Mood swings
Poor concentration!
Poor memory
Restless leg syndrome
Sinus congestion
Suffer with frequent vertigo (dizziness)
The Gluten Free Solution | 19
Muscle and Joint Symptoms:
o Bone pain
o Chronic muscle aches
o Diagnosed with autoimmune arthritis (RA,
lupus, psoriatic arthritis, reactive arthritis,
ankylosing spondylitis, Sjogren’s)
o Diagnosed with Fibromyalgia
Hormonal Symptoms:
o Diagnosis of Diabetes [type I or type II]
o Diagnosis of hyperprolactinemia
o Difficulty falling asleep or staying asleep
o Endometriosis
o Fatigue!
o History of miscarriage or spontaneous abortion
o Hypoglycemia
o Frequent joint pains with or without activity
o Frequent muscle spasms [especially in
legs]!
o Growing pains
o Migrating joint pain [without injury]
o Osteoporosis or osteopenia
o
o
o
o
o
Inability to lose weight
Infertility
Menstrual problems - PMS!
PCOS [polycystic ovary disease]
Thyroid disease
!
Immune Problems:
o Chronic urinary tract infections
o Chronic respiratory infections!
o Asthma!
o Vaginal, oral, or nail bed yeast infections
The Gluten Free Solution | 20
Skin Problems:
o Dermatitis Herpetiformis **
o Eczema
o Fever Blisters or mouth ulcers
o Psoriasis
o Skin rash
o Vitiligo
Other Internal Diseases/Problems:
o Autoimmune hepatitis
o Elevated liver enzymes
o Gall bladder problems
o Lymphoma
o Non Alcoholic Fatty Liver
o Platelet disorders
RESULTS:
ü If you checked 1 to 3 items, you should be genetically tested for gluten sensitivity
ü If you checked 4 or more items, you are most likely gluten sensitive. Genetic testing is still
recommended to confirm the need for a permanent diet change.
ü If you checked any red item you are most likely gluten sensitive. You should be genetically
tested for gluten sensitivity immediately. Remember that recent research has discovered that
ignoring gluten sensitivity leads to early death by 20 years or more.
** Dermatitis herpetiformis is a skin condition known to be caused by gluten. If you have been
diagnosed with this disease, you are gluten sensitive.
The Gluten Free Solution | 21
Chapter 3 | The Gluten-Free Diet Plan
Going gluten free can be a challenging task. Some people are able to quit gluten “cold turkey” and
others need to transition gluten out of the diet.** Follow these steps to make the transition easier to do.
** People who have violent reactions to eating even tiny amounts of gluten should be extremely diligent
and eliminate all forms of gluten as quickly as possible. For these individuals, attempting a transition
could be life threatening. Consult with your doctor if you have celiac disease.
Step 1 I Cut out all breads, pastas, and cereals. Do not eat anything that obviously contains gluten,
but don’t sweat the small stuff at first. As you adapt to avoiding bread, pasta, and cereal, make a habit
of reading labels are the other food items you buy.
If you eat out at restaurants, order menu items that do not contain bread. For example, instead of a
sandwich, order chicken breast with a side order of vegetables. If you order a salad, ask for no
croutons. This allows you to begin the process of eliminating obvious foods very high in gluten. On
average, step 1 should not take longer than a week or two to master. Below is a list of some of the most
common gluten containing foods you will run in to at restaurants:
• Bread basket (ask the waiter not to bring this or have them remove).
• Croutons or bread crumbs sprinkled on a salad
• Fried foods (French fries, chips, egg rolls, fried chicken or steak) – the oil is typically corn based
and most fried foods are rolled in wheat flour before being cooked.
• Soups – these are commonly thickened with wheat flour or other gluten containing starches.
The Gluten Free Solution | 22
Step 2 I Start reading food labels on everything in your pantry and refrigerator. The more you
practice reading labels, the easier it gets. You are looking for hidden forms of gluten. You can reference
the list in Chapter 1 for terms you need to be avoiding. I would also recommend that you follow these
two simple rules when reading food labels:
1. One If you cannot pronounce the term without a biochemistry degree, it is not real food and is not
healthy for you. Don’t eat it.
2. If a label has more than 5 ingredients, the food is probably not good for you.
Get rid of everything in your house that is not gluten free. During step 2, you should start trying to plan
your meals. I would recommend using the 101 recipes in this program to begin your planning. This will
help you create a grocery store list of food items you need to purchase.
Step 3 I “Failing to plan is planning to fail.” Now that you are well on your way to a gluten free diet,
it is recommended that you create your emergency back-up plan. This plan should contain provisions
that help you stay gluten free when it is most difficult – social gatherings, parties, traveling, holidays.
You should start by creating a list of easy to eat and carry foods. For example, stock small bags of jerky,
nuts, dried fruit, etc. Carrying these types of items will help you avoid the temptations of deviating from
your diet.
You should also be compiling a list of your favorite recipes. Keep a notebook in your kitchen of all of the
recipes that you enjoy. Categorize them by ease of preparation. This way you have a quick fingertip
access to easy to prepare meals when you are short on time. It is recommended that you always
prepare extra food as well. Preparing extra food means that you spend less time cooking. Buy a small
The Gluten Free Solution | 23
carry cooler for your car along with a stainless steel thermos and glass storage bowls. Take time the
night before to prepare lunch and snacks for the following day.
The Gluten Free Solution | 24
Chapter 4 I The Gluten-Free Diet Essentials
Think of your body as a complex motor. This motor requires a specific fuel ratio to work at optimal
levels. The three main fuels derived from the diet are carbohydrates (carbs), fats, and proteins. Most
people have diets that are too high in carbohydrates. A diet high in carbs will slow down your body’s
metabolic motor. It will cause a hormonal disruption that tells your body to slow down and store fat. It
increases your body’s pH and promotes a lot of the chronic degenerative disease like cancer, heart
disease, diabetes, and bone loss. It is recommended that you try to avoid over consumption of
carbohydrates. The image below gives you a good starting point to help develop your personal
fuel ratio.
FAT
PROTEIN
CARBS
The Rule of Thirds
33%
33%
34%
The Gluten Free Solution | 25
I call this diagram “The Rule of Thirds”. Your fuel ratio may deviate some from the above
depending on your day, your activities, or what you are trying to accomplish. For example, if you
are performing a heavy workout today, you might require more protein to aid in recovery. It is
recommended that you start with the above food fuel ratio. You can make adjustments based on
how you feel. Remember, if your diet is currently very carbohydrate loaded, making this
adjustment at first will cause you to feel fatigued and lethargic for the first 7-10 days. Therefore it
is recommended that you let your body get through this initial phase before making any additional
adjustments.
Whether you are starting on a gluten free diet to restore your health, to lose weight, or just to feel better,
the following is a list of must know dietary essentials to aid in this process.
The Cardinal Rules of Eating
The following are rules to live by in order to help restore and maintain health and regulate body fat and
muscle mass:
1 You cannot achieve or maintain HEALTH eating unhealthy foods (this is a no brainer, but many ignore it anyway.)
2 Do not eat any food that you are allergic or intolerant to. One man’s food is another man’s poison. I have seen patients
who were allergic to healthy foods like blueberries and broccoli. If you are not sure about food allergies, I would
recommend that you ask your doctor to test you.
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3 If a food makes you feel bad when you eat it, STOP eating it!
How many times have you heard someone say
something like – “I am going to pay for eating this ice cream tomorrow.”?
Back to rule #1 for a moment. There is so much confusion on what is and what is not healthy today,
we need to establish some important basic guiding principles for you to follow.
The Healthy Meat Principle:
Beef. Beef should come from grass fed cows, bison, lamb, etc. Large commercial farms feed these
animals genetically manipulated and chemically loaded grains. These animals are not designed to
process grain and many research studies have found that these animals become sick and fat on a grain
based diet. Remember Cardinal Nutrition Rule #1? You cannot get healthy eating unhealthy food. Sick
animals included. Healthy, grass fed red meat is a rich source of omega 3 fatty acids and the powerful
fat fighting nutrient CLA. If you cannot find grass fed meat locally, you can buy it online by clicking
HERE.
Wild game. Wild game is an excellent source of healthy meat. Examples of wild game are deer, duck,
goose, quail, pheasant, elk, etc.
Chicken and Eggs. The origin of the chicken is the jungle. These native jungle birds thrived on wild
grass, insects, and seeds. Today’s farm raised chickens are removed from this environment and put on
farms where they are raised eating genetically modified corn and soy. The birds are not allowed to free
range and take advantage of an outdoor environment that allows for exercise, sunshine, and natural
The Gluten Free Solution | 27
foraging. It is strongly recommended that your chicken and eggs come from sources that are both
organic and free range. If your local grocery store does not stock them, you can find them HERE.
Fish. Take care to consume wild caught fish or seafood only. Farm raised fish are also fed genetically
modified wheat, corn, and soy. Have you ever seen a fish jump out of a lake into a corn field to have a
snack? Me neither. Some companies will try to sell “sustainable farm raised fish”. Don’t buy it.
Sustainable does not mean healthy. It is just a glossy marketing term used to make you think that it is
healthier. Some people worry about mercury and other metals that are being found in wild caught fish.
These same toxins are found in farmed raised seafood. If you want to buy fish that have been tested for
toxins you can visit HERE.
The Healthy Fruit and Vegetable Principle:
Fruits and vegetables are commonly sprayed with a variety of chemical pesticides, fertilizers, herbicides,
and fungicides. These toxic compounds mimic the hormone estrogen. New research has identified that
these chemicals cause hormonal sex changes in male fish. These toxic compounds have also been
linked to an increased risk for breast cancer, heart disease, obesity, and hormone disruption. This is
why buying organic becomes important. Organic fruits and vegetables will help you reduce your
exposure to these toxic chemical compounds.
One of the best places to find organic local produce is a website called www.LocalHarvest.org When
looking for organic produce in the grocery store, remember the following rule: organic produce will
always have 5 numbers on the sticker label. The first number will always be a 9. For example, organic
bananas have the # 94011. Non-organic foods will only have four numbers. A non-organic banana will
have the # 4011.
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Food Label Guidelines:
If you buy foods that come in a package, remember the following guidelines to help determine whether
or not they are healthy: If the ingredient list contains terms that you cannot pronounce without a
biochemistry degree, avoid it. If you need a magnifying glass to read the long list of ingredients, avoid it.
Be Cautious with Legumes and Seeds:
Legumes and seeds often times contain natural chemicals that help protect them. Remember that
legumes and seeds are designed by Mother Nature to harbor and perpetuate their species. They do not
want to be digested, they want to make their way to the ground where they can grow and flourish into
plants. A number of seeds contain natural chemicals that are poisonous to humans when consumed in
large amounts. Despite popular belief and marketing hype, soy and peanuts are both legumes that have
been studied and found to contain chemicals that inhibit your ability to digest. They have both been
found to contribute to autoimmune disease. Additionally, these legumes contain chemicals that cause
your blood to become thicker thus contributing to cardiovascular problems. If you are going to use
legumes and seeds in your diet, it is recommended that they are used occasionally and not as a staple
food.
Green Leafy Vegetables
One of the most overlooked parts of the gluten free diet is eating enough green vegetables. These are
packed with vitamin K, B-vitamins, and trace minerals, and give the most nutritional bang for your buck.
Additionally, they help accelerate weight loss, they help regulate you intestinal friendly bacteria, and they
are rich in fibers that keep your bowels regular and healthy. An easy way to incorporate greens is with
the use of salads. I use multiple types of lettuce including green leaf, red leaf, butter leaf, romaine, as
The Gluten Free Solution | 29
well as mixed field greens and spinach. To enhance the taste, add organic olive oil and balsamic
vinegar, or add sliced strawberries or blueberries.
Nuts
Nuts are full of healthy fats that help regulate your metabolism. Most Americans eat a fat deficient diet.
Unfortunately, this contributes to a number of different problems including cancer, heart disease,
diabetes, and weight gain. That’s right, not eating enough fat causes weight gain. Eating a 1-2 servings
of nuts per day (5-7 nuts = 1 serving) is an excellent way to provide healthy fat in your diet. Almonds,
walnuts, pistachios, pecans, macadamia, brazil, and hazel nuts are all excellent choices.
Fiber
Fiber is essential in the diet to maintain normal gut health and normal bowel function. The fibers from
fruits and vegetables help feed your body’s friendly bacteria. These friendly bacteria are important
because they help you produce B-vitamins like biotin, but also produce vitamin K. Additionally, it was
recently discovered that healthy bacteria help regulate metabolism and prevent weight gain. Going on a
gluten free diet eliminates fiber from grains, so it is important to consume adequate amounts of
vegetables and fruits to maintain 30 grams of fiber every day.
Adequate Protein
The average American diet is lacking in protein and contains far too many carbohydrates. Protein is the
building block for your immune system, healthy youthful looking skin, as well as bone and muscle.
Protein is also necessary for your body to be able to produce thyroid hormone. This hormone regulates
The Gluten Free Solution | 30
the metabolic rate of the body and is crucial in energy production. Muscle also helps regulate your
body’s metabolism. The more lean muscle you have, the more calories your body burns. 100-150
grams of protein per day is a good goal to shoot for. The richest source of protein comes from animal
meat and eggs. Vegetables and nuts also have protein in them.
Water
Drinking enough water is essential for good health. Many people consume far too much caffeine in
coffee and energy drinks. Caffeine causes water loss and can lead to dehydration of the body. Not
getting enough water is a common cause of health problems. Common examples include muscle
cramps and spasm, weight gain, headache, and high blood pressure. Cut out the high levels of
caffeinated beverages and replace them with water.
If you are looking for a healthy rehydration drink after heavy exercise, try organic coconut water. It is full
of electrolytes and low in calories. Most experts believe that drinking 8 – 8 ounce glasses of water is
adequate. I recommend that you monitor your urinary output. If you are urinating 5-7 times per day then
you are probably getting adequate water. Remember that caffeine is a strong diuretic and makes you
urinate more, so only use the 5-7 rule if you are not consuming caffeine.
Green Tea
Green tea is rich in antioxidant chemicals (phytonutrients) that help to protect and repair your cells. One
of the chemicals in green tea is called a catechin. It has been shown to help boost metabolism and aid
in weight loss. Green tea leaves are typically sprayed with high amounts of pesticides. These
The Gluten Free Solution | 31
pesticides can cause hormone disruption in your body. Therefore, you should look for organic green tea
vs. non organic.
What You Should Absolutely Avoid
1. Hydrogenated Fats These
types of fats are not found
anywhere in nature. They
were created to increase the
shelf life of foods. These fats
increase inflammation and
have been linked to heart
disease, cancer, diabetes,
obesity, and many other
degenerative diseases.
2. Processed Sugars This is a
known carcinogen. Sugar
consumption increases bone
loss, contributes to diabetes,
and suppresses the body’s
immune system. Sugar alters
the bacteria in the mouth and
contributes to the cavities and
gum disease.
3. Heavy Caffeine
Consumption High levels of
caffeine cause B-vitamin
deficiency. Caffeine also
contributes to water loss and
dehydration. Long term
consumption can affect the
normal function of the adrenal
glands and lead to the
inability for one to cope with
stress.
The Gluten Free Solution | 32
Chapter 5 I The Gluten-Free Diet Secret Weapons
One of your top priorities when you first start the gluten free diet is recovering and healing the damage
that gluten has been creating in your body. The following foods and supplements are essential for this
process. They are the secret weapons I use in my clinical practice to help patients heal faster and get
on the fast track to better health. You can find the following supplements by clicking HERE.
Secret Weapon
1: Probiotics
We all have friendly bacteria that live in our intestines. These bacteria help us digest our foods, they
help our immune system work at full capacity, and they help regulate weight loss. These bacteria are
commonly referred to as probiotics. A recent study showed that gluten negatively changes these healthy
bacteria. This is one of the reasons why so many people with gluten sensitivity gain weight and suffer
with indigestion, reflux, and other stomach issues. Fermented foods like yogurt and kefir contain healthy
probiotics.
Additionally, I have developed a probiotic that helps restore normal bacteria levels in the intestines. This
product is specific for the bacteria that gluten has been shown to damage. You can read more about
Biotic Defense below…
The Gluten Free Solution | 33
Secret Weapon
2: Omega 3 Fats
These fats are essential for healthy maintenance of skin, brain, and muscle.
They are important to aid in weight loss, and they are essential in controlling
inflammation in the body. That is why I recommend 2-3 grams per day of
these healthy fats. They are most commonly found in cold water fish like
salmon, cod, and halibut. Mercury contamination of cold water fish deters
many from people from getting their Omega 3 fats. I have developed a
mercury free formula rich in Omega 3 fatty acids.
The Gluten Free Solution | 34
Secret Weapon
3: Digestive Enzymes
Gluten sensitivity is often accompanied with the development of vitamin and mineral deficiencies. This
happens because gluten can damage the intestines and reduce their natural ability to produce digestive
enzymes. Digestive enzymes are what allow your body to absorb and process the nutrients from your
food. Taking digestive enzymes will help your body repair and recover from years of gluten induced
damage. Enzymes will help you heal faster because it improves nutrient absorption from the food you
eat. Additionally, this formula helps you reduce the damage from gluten cross contamination.
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Secret Weapon
4: The Bowel Regulator and Healer
This plant based ingredient has multiple beneficial properties. The first is the ability to help restore and
normalize bowel motility. If you suffer with bouts of intermittent constipation, take 1-3 capsules of GI
restore an hour before you go to bed. It works as a safe, mild natural laxative to help induce a bowel
movement. Remember that a lack of regular bowel movements allows toxins to build up in your
intestines and colon. These toxins can leak into your body (leaky gut syndrome) and contribute to a host
of different health problems. GI Restore also aids recovery by accelerating the healing process in your
intestines.
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Secret Weapon
5: The Immune Booster
Those with gluten sensitivity typically have worn out and confused immune systems. Remember that
about 70% of your immune system resides in your intestines. Because gluten damages the intestines, it
greatly affects how your immune system functions. Year of gluten induced damage usually wears the
immune system down. UltraImmune IgG was designed to help the immune system recover and work
more effectively.
The Gluten Free Solution | 37
Chapter 6 I The Gluten Free Diet Quick Start Guide
When first going gluten free, don’t fall victim to paralysis analysis. The diet can seem overwhelming at
first. Don’t let the feeling of helplessness creep in. It will only paralyze you and stop you from taking
action. Read through the following information and start implementing it right away. Make sure to also
tap into the 4-week meal plan guide provided in this program. It contains a lot of quick and easy to
prepare meals and snacks.
The Gluten-Free Diet Breakfast
Many people feel tired and sluggish all day because their diet fails to provide adequate nutrition. One of
the cardinal mistakes happens with breakfast. The average breakfast consists of cereals, breads (toast,
bagels, etc.) and some form of processed dairy (yogurt, milk, etc.) These foods provide inadequate
protein and contribute to excessive inflammation. The body is so busy trying to cope with these empty
calorie foods that energy levels suffer and the entire day is compromised.
Don’t think of breakfast in the traditional way. Most people reach for cereal, toast, bagels, breakfast
burritos, pancakes, donuts, and other high gluten containing foods. Breakfast doesn’t have to contain
these traditional foods. Breakfast can contain any meat and fruit. From bacon and eggs to smoked
salmon or beef patties, breakfast should be viewed as in the same way as lunch or dinner.
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A gluten free breakfast should consist of the following:
1. A healthy form of animal protein [beef, sausage, chicken, salmon, egg, etc.]
2. A piece of fruit
3. A handful of nuts
Start with something easy like 2 boiled eggs, a banana, and a handful of almonds. Allergic to eggs?
Don’t worry, instead try beef sausage or sliced chicken breast.
The Gluten-Free Diet Smoothie Solution
Want something quick and travel ready for breakfast? Try juicing. Juicing with fresh fruits and
vegetables is a very healthy and convenient way to stay lean, healthy, and gluten free. Remember Jack
LaLanne? He is the guy famous for his power juicer. He was a shining example of someone who
walked the walk. His use of juicing allowed him to live to be 96 years old. That’s 24 years longer than
the average man. Not only did he have a long life, he also enjoyed and excellent quality of life. Who
wants to live that long being sick and dependent on medications and care takers?
Blending your own fresh smoothies at breakfast will help accelerate your metabolism, keep you feeling
full, and load your body up with powerful antioxidants and other nutrients necessary to stay healthy.
One of my favorite recipes is #88 in the 101 gluten free recipe guide – Blueberry Almond Smoothie. If
you want an excellent healthy recipe guide book for making smoothies, click HERE.
The Gluten Free Solution | 39
The Gluten-Free Diet Lunch Plan
Lunch is important because around this time blood sugar levels can start to drop and contribute to
hypoglycemia. When blood sugar levels are low, people tend to make bad food decisions. They have a
tendency to grab whatever is immediately available. In the average work environment, that means,
donuts, vending machine food, sugary caffeinated beverages, cake, and other non nutritive, gluten
loaded items.
Always try to pack a lunch the night before. This ensures that you don’t run out of the house in a hurry
and end up making a hasty food decision you will regret. The easiest way to prepare lunch is to make
extra at dinner the night before. Feel free to use some of the ideas in the 4 week meal plan or in the 101
gluten free recipe guide.
An example of a quick and easy lunch is to make a lettuce wrap. Take iceberg lettuce, tomato, avocado,
and sliced turkey or chicken breast and wrap it burrito style in the lettuce. This goes well with a handful
of macadamia nuts and an apple.
The Gluten-Free Diet Dinner Plan
Dinner is one of the easiest meals to plan for. There are unlimited possibilities here. The best way to
get started is to tap into the provided four week meal plan or the 101 gluten free recipes guide book.
Pick something that matches your taste buds and go with it.
One of my favorites is recipe #72 – the beef stew. It is quick and easy to make, stores well, and it is
easy to make extra for additional lunches throughout the week.
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I also enjoy a chicken salad. This recipe is a bonus not listed in the recipe guide. You will need:
o 1 avocado
o 1 lemon
o ½ apple
o 8-12 ounces of chopped chicken breast
Mash the avocado and mix in fresh lemon juice. Slice the apple into small chunks. Add all of the
ingredients into a bowl and stir together. Eat with a spoon or fork and enjoy! It takes less than 10
minutes to make.
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Chapter 7 I The Gluten-Free Guide to Eating on a Budget
One of the biggest fears people have on a gluten free diet is cost. I have heard countless people
talk about how expensive eating gluten free is. The reality is that eating gluten free doesn’t have to
break your bank account. Keep in mind that a gluten free diet will improve your health and keep you out
of the doctor’s office and off of medications. This alone will save you thousands of dollars per year.
Remember that the average person is on 5 prescription medications. Calculating the cost of these
medications plus doctor visits, lab tests, and other medical procedures every year, the average U.S.
citizen spends more than $8,000 annually. How much good quality food will $8000 buy? When making
decisions about food it helps to remember the following equation:
GOOD Food = GOOD Health
cheap
Food = poor Health
That being said, one can still be budget conscious and eat healthy. The staple foods of a healthy
gluten free diet consist of meats, vegetables, fruits, and nuts.
Stocking up on these items is essential. The first thing I recommend is purchasing a deep freezer to
help you store food when it goes on sale. The second thing I recommend is to reduce or eliminate
eating out. Eating out is expensive. The food is not as healthy, and you always run the risk of gluten
The Gluten Free Solution | 42
cross contamination. Restaurant food is typically not organic, the meat is from grain fed unhealthy
animals, and hydrogenated fats and sugar are typically added to make the food palatable. By
eliminating or reducing the frequency of eating out, you will have more money to spend on good quality
food and still stay within your budget.
Grocery Store Shopping
Saving money on healthy meats and produce is not difficult. The grocery store prices are typically much
more expensive. Look for sales in the ads that come in the mail. Often times seasonal organic produce
will go on sale for a much cheaper price. The same can be said about meat. I recently bought 20 free
range organic chickens for 3.99 a pound. They regularly go for $12-$16 dollars a pound. Another
example - in the summer, blueberries are in season. You can usually find them on sale for several
dollars cheaper. When they go on sale, buy them in bulk and freeze them. This ensures that you spend
less money and have a steady supply of healthy produce year round.
Farmers Markets
Find your local farmers markets. The food is almost always cheaper when you buy directly from the
farmer. Farm Co-ops are another option. You can sign up for a co-op and have fresh, local, organic
produce delivered to your door for about half the price as the grocery store charges. A great resource
for finding local farmers markets or co-ops is www.LocalHarvest.org
The Gluten Free Solution | 43
Chapter 8 I The Gluten Free Diet Solution While Traveling
Eating gluten free while traveling can be a challenge. One of the biggest problems with traveling is that
hunger can strike at any time. When blood sugar levels drop, people tend to make hasty and foolish
decisions about their food choices. There are a number of things you can do to make this process
easier and less harmful.
The Hotel
Try to stay in a hotel with a kitchenette. Visit the local grocery store to pick up simple to cook items that
are gluten free. Examples of easy to cook meats are ground beef, eggs, chicken breast, and sausage.
Frozen vegetables (cauliflower, broccoli, green beans, carrots, etc.) can be bought and steamed with
relative ease. Fresh fruit makes for a quick and easy desert.
If you can get a kitchenette in your room, you can still pick up quick and easy meals and snacks at the
grocery store. Examples include – quick, simple, and readily available foods like carrots, broccoli,
almonds, pistachios, apples, bananas, grapes, beef jerky, and canned tuna or salmon are good options.
The Restaurant
Most restaurants have their menus online. Before traveling do a web search for local eateries and look
at their menus. Many companies have gluten free menus as well. This will help you decide where it is
safe to eat vs. where you might run into problems. I will sometimes call the restaurant after looking at
their menu online and ask the staff more specific questions about the foods that look good to me. This
The Gluten Free Solution | 44
prevents an uncomfortable social situation from evolving out of all the questions you ask. For example,
you might ask about the sauces or salad dressings being used as they sometimes are sources of hidden
gluten. Ordering fish, chicken, or steak with a side of vegetables is usually a safe bet.
The Airport and Airplane
Packing a food suitcase is essential. Food availability at the airport and on the airplane will be extremely
limited. Odds are that what is available will be loaded with empty calories, excessive salt, and gluten.
Packing food that will not spoil works best. Dried fruits, nuts, seeds (pumpkin and sunflower), turkey,
beef, and buffalo jerky all pack well.
The Road Trip
The challenge with a long drive is that driving creates boredom, and boredom creates hunger. Every
gas station on the interstate is full of junk food riddled with high levels of processed sugar, fat, and
genetically manipulated chemicals. The easiest way to prepare for a long car trip is to pack a cooler.
This allows you to prepare a variety of healthy, easy to eat foods while on the road. My cooler is packed
with fresh fruit. I also make sure to pack a variety of nuts – macadamia, almonds, pecans, walnuts, etc.
I make lettuce wraps with chicken, avocado, and tomatoes.
Staying with Family
Getting family members to understand gluten sensitivity can sometimes be trying. Unless they are
gluten sensitive themselves, they usually don’t understand the need for the diet. To them it seems
overwhelming and unnecessary.
The Gluten Free Solution | 45
The first rule in dealing with family members is to call ahead of time and let them know about your diet.
Let them know that you don’t expect them to provide food specifically for you. Also let them know that
you don’t want them to feel insulted if you don’t eat what is prepared. Emphasize that your health
depends on the right diet. For most families, Food = Love. Food is often times used to celebrate, and
your relatives are probably not an exception to this rule. If they take an interest and want to help, use
the opportunity to educate them. Take the liberty to share some of your favorite gluten free recipes with
them. This allows them to feel like a host and allows you to feel comfortable eating their food. The more
your family members are on board with your food needs, the easier it is to travel and stay with them.
The Gluten Free Solution | 46
Chapter 9 I The Gluten Free Substitute Cheat Menu
First things first…
Remember that going gluten free is about improving your health…
Gluten free substitution should not refer to trying to find a new bread, new cereal, new pasta, etc. These
products are unhealthy – highly processed, not organic, typically contain excessive sugar, contain
genetically modified soy, and often times have other grain glutens. Think healthy first, gluten free
second. That being said, here are some good ideas to help make your gluten free transition easier.
Spaghetti I Spaghetti can be made exactly the same way – meat, sauce, and noodles. Just trade the
grain based noodles for spaghetti squash, kelp, or mung noodles.
Flour Substitutes for occasional baking I As a general rule, flour substitutes are not recommended as
a staple food. However, the following can be used in safely:
o Almond flour
o Potato starch
o Tapioca starch
o Coconut flour
The Gluten Free Solution | 47
Gluten Free Pizza Crust Recipe I For times when you just have to have a slice of pizza, here is what
you’ll need for a 10 inch crust:
o 11/2 cups blanched almond flour
o 1/4 teaspoon sea salt
o 1/4 teaspoon baking soda
o 1 teaspoon grapeseed oil
o 1 large egg
Directions:
1. Preheat the oven to 350 F. Set aside a large baking sheet. Cut 2 pieces of parchment paper to the
size of the baking sheet.
2. In a large bowl, combine the almond flour, salt and baking soda.
3. In a medium bowl, whisk together the grape seed oil and egg.
4. Stir the wet ingredients into the almond flour mixture until thoroughly combined.
5. Place the dough between the 2 sheets of parchment paper and roll into a 10 inch circle, 1/8 inch
thick.
6. Remove the top piece of parchment paper and transfer the bottom piece of parchment paper with the
rolled out dough onto the baking sheet.
7. Bake for 15 to 20 minutes until lightly golden. Remove from the oven and add toppings while still
warm.
The Gluten Free Solution | 48
Chapter 10 I Expand Your Pallet
One of the greatest things about going gluten free is that you get to expand your food options. Most
people have no idea about the availability and diversity of fruits and vegetables. If you keep an open
mind and regularly try new foods, you will open yourself up to a whole new world of delicious foods.
The following pages is a comprehensive list of different vegetables, fruits and nuts. Make it a point to
try something new at least once a week. As you go gluten free, your taste buds will adapt and
change. What you thought you didn’t like, you might find delicious.
Vegetables
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
o
Bamboo
Bean Sprouts
Beets
Bell peppers
Bok Choy
Broccoli
Brussel Sprouts
Cabbage
Carrots
Cauliflower
Celery
Collard Greens
Cucumber
Eggplants
Garlic
Ginger
o
o
o
o
o
o
o
o
o
o
o
o
o
Green Beans
Kale
Kohlrabi
Lettuce
• Green leaf
• Iceberg
• Romaine, etc.
Mushrooms
Okra
Onion
Peas
Potato
Rutabaga
Scallions
Shallots
Spinach
o Squash
• Acorn
• Butternut
• Pumpkin
• Spaghetti
• Yellow, etc.
o Swiss Chard
• Green
• Rainbow
• Red
o Tomatoes [technically a fruit]
o Turnips
o Water Chestnuts
o Yam
The Gluten Free Solution | 49
Fruits
o
o
o
o
o
o
o
o
o
o
o
Acai Berries
Apples (multiple varieties)
Apricots
Avocado
Bananas
Blackberries
Blueberries
Boysenberries
Cantaloupe
Cherries
Cranberries
o
o
o
o
o
o
o
o
o
o
o
Figs
Gojhi Berries
Guava
Honey dew melon
Kiwi
Kumquat
Lemons
Limes
Mango
Nectarines
Oranges
o
o
o
o
o
o
o
o
o
o
o
o
o
o
Hazel nuts
Macadamia nuts
Pecans
Pine nuts
o Pistachios
o Walnuts
Papaya
Passion fruit
Peaches
Pears
Pineapple
Plums
Pomegranate
Raspberries
Strawberries
Watermelon
Nuts
o
o
o
o
Almonds
Brazil nuts
Chestnuts
Coconuts
The Gluten Free Solution | 50
Chapter 11 I Restaurant Guide to Gluten Free Meals
The following is a list of restaurants that advertise gluten free menus or have gluten free selections. As
stated in previous chapters, it is recommended that you tread dining out carefully as there is always an
inherent risk of gluten cross contamination in your food. Additionally, the following restaurants can and
do frequently change their menus, ingredients, etc.
Chili’s Bar and Grill …………………………..
o
o
o
o
o
Beef Fajitas
Caribbean Salad
Chicken Fajitas
Classic Rib eye
Cobb Salad
o
o
o
o
Combo Fajitas
Fajita Trio
Grilled Salmon with Garlic and Herbs
Monterey Chicken
The Cheesecake Factory ………………………
o
o
o
o
o
o
o
o
Arugula Salad
Bang Bang Chicken and Shrimp
Beets with Goat Cheese
Chargrilled Coulotte Steak
Chicken Lettuce Wrap Tacos
Chicken Marsala & Mushrooms
Fresh Grilled Salmon
Greek Salad
o
o
o
o
o
o
Jamaican Black Pepper Shrimp
Lemon Herb Roasted Chicken
Salisbury Chopped Steak
SkinnyLicious Herb Crusted Salad
Steak Diane
Tuscan Chicken
The Gluten Free Solution | 51
P.F. Changs ……………………………………...
o
o
o
o
o
Chang’s Chicken Lettuce Wraps
GF Beef with Broccoli
GF Chang’s Spicy Chicken
GF Ginger Chicken with Broccoli
GF Mongolian Beef
o
o
o
o
GF Moo Goo Gai Pan
GF Pepper Steak
GF Shrimp with Lobster Sauce
Salt & Pepper Calamari
T.G.I Fridays ……………………………………
o
o
o
o
o
o
Sizzling Chicken & Shrimp
Jack Daniel’s Chicken & Shrimp
Grilled Chicken Cobb Salad
Petite Sirloin
Shrimp Key West
Caribbean Passion Tossed Salad
o
o
o
o
Southwest Wedge Salad
Mediterranean Skewers
Japanese Hibachi Skewers
Black Angus Steak
o
o
o
o
o
o
Insalata Italian Cobb
Marsala
Ribs Agrodolce
Shrimp Scampi
Tilapia Nocciola
Veal Piccata
Carraba’s Italian Grill ………………………...
o
o
o
o
o
o
o
“The Johnny”
Chicken Bryan
Chicken Trio
Filet Fiorentina
Grilled Chicken
Grilled Salmon
Insalata Fiorucci
The Gluten Free Solution | 52
Perry’s Steakhouse & Grille …………………
o
o
o
o
o
o
Chateaubriand for Two
Chicken Oscar
Filet Mignon
Grilled Salmon
Prime New York Strip
Prime Rib eye
o
o
o
o
Sesame Crusted Red Snapper
Southwest Filet Mignon
Steamed Australian Lobster Tail
Symphony Kabob
o
o
o
o
o
o
Filet & Lobster Tail
Sirloin & Choice of Shrimp
Norwegian Salmon
Hearts of Gold Mahi
Lobster Tails
Signature Steaks
Outback Steakhouse ………………………….
o
o
o
o
o
o
Seared Ahi Tuna
Grilled Shrimp on the Barbie
California Chicken Salad
Filet with Wild Mushroom Sauce
New Zealand Lamb
Alice Springs Chicken
Pappasito’s Cantina …………………………...
o
o
o
o
o
o
Camarones Diablo
Camarones Tijuana
Campfire Shrimp
Fajitas Famosos
Pappasito’s Grill
Pappasito’s Salad
o
o
o
o
o
Plato del Mar
Quail
Spicy Chipotle Chicken
Tequila Lime Salad
Tilapia Vercruz
The Gluten Free Solution | 53
Pappadeaux Seafood Chicken ……………….
o
o
o
o
o
o
o
o
o
o
o
“Louisiana” Seafood Gumbo
“Louisiana” Shrimp Gumbo
Alaskan King Crab
Beefsteak Tomato Salad
Cedar Plank Atlantic Salmon
Certified Angus Beef Rib Eye
Chicken Breast
Chilean Sea Bass
Costa Rican Tilapia Lafayette
Crisp Wedge Salad
Filet Mignon
o
o
o
o
o
o
o
o
o
o
Filet Mignon Oscar
Grilled Caribbean Lobster Tail
Jumbo Shrimp Brochette
Live Maine Lobster
Mississippi Catfish Opelousas
Mixed Seafood Grill
New Zealand King Salmon Florentine
Pappas Greek Salad
Shrimp Cocktail
Texas Redfish with Maine Lobster
BJ’s Brewhouse ………………………………...
o
o
o
o
o
o
BJ’s Classic Rib-Eye
Chicken a la Fresca
Creole Tilapia
Flame Broiled New York Strip
Fresh Atlantic Salmon
Garden Vegetable Potato
o
o
o
o
Grilled Chicken Potato
Italian Market Salad
New York Strip
Santa Fe Salad
The Gluten Free Solution | 54
Olive Garden Italian Restaurant ……………
o
o
o
o
o
Chianti Braised Short Ribs
Chicken Marsala
Garden Fresh Salad
Herb Grilled Salmon
Mixed Grill
o
o
o
o
Parmesan Crusted Bistecca
Steak Toscano
Stuffed Chicken Marsala
Venetian Apricot Chicken
Red Lobster …………………………………….
o
o
o
o
o
o
Broiled Seafood Platter
Center Cut NY Strip Steak
Flounder
Garlic Grilled Jumbo Shrimp
Live Maine Lobster
Maple Glazed Chicken
o
o
o
o
o
Maple Glazed Salmon and Shrimp
NY Strip and Rock Lobster Tail
Ultimate Feast
Wood Grilled Lobster, Shrimp and Scallops
Wood Grilled Peppercorn Sirloin and Shrimp
o
o
o
o
Hibachi Tuna Steak
Hichachi Chicken
Imperial Steak
Salmon Tsutsumi Yaki
Benihana ………………………………………..
o
o
o
o
o
o
Colossal Mango Shrimp
Colossal Shrimp
Emperor’s Salad
Filet Mignon
Hibachi Lemon Chicken
Hibachi Steak
The Gluten Free Solution | 55