Brown - Gluten-free, hassle free: a simple, sane, dietitian-approved program for eating your way back to health

SECOND EDITION

Marlisa Brown, MS, RD, CDE, CDN

Illustrations by Kenneth Brown and William Cypser
Cartoon content by Marlisa Brown

Visit our website at www.demoshealth.com

ISBN: 978-1-936303-58-8

e-book ISBN: 978-1-61705-196-8

Acquisitions Editor: Julia Pastore

Compositor: diacriTech

2014 by Marlisa Brown. All rights reserved. This book is protected by copyright. No part of it may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the publisher.

Medical information provided by Demos Health, in the absence of a visit with a health care professional, must be considered as an educational service only. This book is not designed to replace a physicians 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 health care 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 appropriate health authorities assume the risk of injuries. The publisher is 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; health concerns should be treated under the 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, MS, RD, CDE, CDN ; Illustrations by Kenneth Brown and William Cypser; Cartoon content by Marlisa Brown.

pages cm

Includes bibliographical references and index.

ISBN 978-1-936303-58-8 (alk. paper)

1. Gluten-free dietRecipes. 2. Celiac diseaseDiet therapyRecipes.

3. Gluten-free diet. I. Title.

RM237.86.B759 2014

641.3dc23

2013034849

Printed in the United States of America by Bradford and Bigelow.

13 14 15 16 17 / 5 4 3 2 1

IN LOVING MEMORY OF MY PARENTS,

ANN AND STUART BROWN, FOREVER CHERISHED

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, Im 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, anxiety, 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 nonceliac 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 cant eat certain thingsever.

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 youre diagnosed is to see a registered dietitian, especially one who is knowledgeable about your dietary restriction diagnosis and needs. I met Marlisa Browna compassionate registered dietitian with thirty years of experience and a chef with her own set of dietary restrictionsin 2007 at the International Foodservice and Restaurant Show. She was giving a talk about food allergies and food service, using her mango allergy as an example. She had yet to discover what she now knows: that she had an undiagnosed lifelong non-celiac gluten sensitivity.

Marlisa has written a book to help herself, her mother (who had celiac disease), and you get back on that path to loving food again. With easy-to-create menu ideas and suggestions, tons of gluten-free recipes, smart grain substitutions, safe gluten-free resources, and a massive list of naturally gluten-free foods, youll be surprised how much food there is to choose from.

With Marlisa as your guide, enjoy all of the delicious gluten-free meals ahead!

Sloane Miller, MFA, MSW, LMSW

President, Allergic Girl Resources, Inc.

allergicgirl.blogspot.com/

worryfreedinners.blogspot.com/

allergicgirlresources.com/

Youre probably reading this book because you or someone you know has celiac disease or a non-celiac gluten sensitivity. By picking up this book, youve taken the first step to making gluten-free living easy and uncomplicated.

Gluten is often the hidden culprit at the root of many health problems. However, going gluten free and eating your way back to health doesnt have to be painful or difficult. Millions of people of all ages and backgrounds share the challenges of living gluten free. This book contains everything you need, including tips, strategies, recipes, and shortcuts to make your journey easier.

When people first learn (or suspect) that they cant eat gluten, they often feel angry, frustrated, and confusedand with good reason. They suddenly have to make huge, unexpected changes in what and how they eat. To most people, the whole prospect can seem overwhelming.