Gluten - an undiagnosed epidemic

Posted by Marjolein Brugman on Monday, August 19, 2013

Do you have difficulty losing weight, have symptoms such as chronic fatigue, brain fog, concentration and memory problems, insomnia, headaches, migraines, mood swings, depression, anxiety, irritability, fungal infections, rashes, tinnitus (ringing in your ears), food and chemical sensitivities, muscle weakness, low sex drive?

If you answered yes to more than 2 of these questions you may be sensitive to gluten; a large abrasive, inflammatory group of proteins found in wheat, rye, barley and some cross contaminated oat products.

Celiac Disease is the more serious but often undiagnosed condition that 1 in every 100-200 Americans suffers from and which results from an inappropriate immune system response to gluten.

Gluten sensitivity may manifest with symptoms ranging from nothing, to more serious mal-absorption issues with involvement of many organ systems and possibly an increased risk of malignancies and lymphatic cancers. There are simple blood tests that can be ordered from your doctor if you suspect that you may have sensitivity to gluten or you may take our Gluten Intolerance Quiz and our Leaky Gut quiz.

The best way to eat a gluten free diet is to avoid all grains and to shop in the outside aisles of the supermarket purchasing only fresh produce and protein sources such as fish, poultry and lean cuts of meat. Gluten sensitivity is so common in America that most super markets even have a dedicated "gluten free" section.

Below are just a few delicious recipes. lighterliving also recommends an anti-inflammatory supplement.


Quinoa Cereal
1 cup cooked Ancient Harvest quinoa
1 cup soy milk
1/3 cup fresh or frozen organic blueberries
1 tsp. ground flax seeds
1 slice rice bread, toasted
1 tsp. almond butter

Notes: Spread almond butter on toasted rice bread

Banana Bread
 3 medium bananas (approx. 1 1/2 cup mashed)
1/4 cup nut, rice or soy milk
3 tbsp. oil
1 pinch salt
¾ tsp. soda
1½ cup Gluten free flower
1/3 c chopped walnuts (optional)

Notes: Preheat oven to 350 degrees. Mash bananas with a fork or potato masher until smooth and only very small lumps remain. Add milk and oil until thoroughly mixed. Combine dry ingredients in separate bowl. Add dry ingredients to wet ingredients and stir until blended. Do not over stir. Pour batter into two greased 5 x 2 ½ inch mini loaf pans or one 8 x 4 inch loaf pan.

Bake mini pans 35-40 minutes, 8 x 4 pan 55-60 minutes or until wooden pick inserted in center comes out clean. Place foil over entire top of large loaf for the last 15 minutes baking time if loaf is getting too brown. Cool on wire rack. NOTE: This recipe works best in mini loaf pans.


Turkey with Artichoke Hearts
4 oz lean cooked organic turkey breast, sliced thinly
2 cups mixed greens
¼ cup broccoli sprouts
½ cup chopped parsley or cilantro
½ cup artichoke hearts
¼ cup diced cucumber
4 slices of red onion

Black Bean Soup (one portion=8oz)
1 can of Black Bean Soup-Amy’s or Health Valley
1 cup steamed green string beans
1 tsp. slivered almonds
2 rice cakes

Notes: Toss green beans with flax oil and organic vinegar

Simpler Salad
1 cup mixed greens
¼ cup chickpeas
½ avocado sliced
2-3 onion rounds
¼ walnuts
¼ cup dried cranberries
2 tbsp. extra virgin olive oil


Use organic brown rice tortilla

General Wrap
1 organic brown rice tortilla
1 sliced avocado
½ cup chopped spinach
½ cup shredded carrot
Organic turkey, chicken breast or salmon thinly sliced
Chipotle mayo


Lamb with Sweet Potato Fries and Veggie Mix
4 oz lamb-broiled
1 sweet potato sliced into thin fries
2 tbsp. extra virgin olive oil
1 tbsp. paprika
2 Veggie Mix-streamed (see Veggie Mix suggestions)
Brags Liquid Amino Acid Spray

Notes: Broil lamb until slightly pink inside.

Coat sliced potatoes in the olive oil, place on baking tray and sprinkle with paprika. Cook at 350 until they are brown and crisp (about 30 minutes). Serve veggie mix on the side.

Winter Squash Casserole
1 small winter squash (about 1 lb), peeled and cut into chunks1 lb. carrots, peeled and sliced
2 tbsp. extra virgin olive oil
3 garlic cloves, diced
3 onions, diced
1/3 cup wheat free tamari
1 tsp. dried oregano
1 tsp. dried basil
1 tsp. paprika
2 stalks celery, diced
½ cup cashews
½ cup cooked quinoa

Notes: Preheat oven to 350 F. In a large pot combine winter squash, carrots and 3 cups of filtered water simmer for 20 minutes until tender. Drain. Mash the squash and carrots together until smooth. Heat oil in pan and add garlic, onions, seasoning and celery-cook for 7 minutes until tender
Add vegetables to squash and carrot and mix well.
Mix in the cashews. Transfer to large baking dish; brush the top lightly with extra virgin olive oil. Bake for 30-40 minutes. Serve over cooked quinoa Serves 4

Steamed Tilapia with Ginger and Scallions
1/4 lb Tilapia
½ cup broccoli
3 scallions-finely sliced, include green part
1 inch piece of ginger, peeled-cut into match sticks
¼ cup fresh coriander and cilantro
1 tbsp. wheat free tamari
2 tbsp. extra virgin olive oil
1 lemon wedge
½ cups cooked brown rice

Notes: Place fish on a small serving dish and put into a steamer. Cover fish with the broccoli, ½ of the scallions and ginger, steam for 5 minutes or until flesh of fish turns white. Place fish on serving plate, cover with remaining ginger, scallions, and coriander/cilantro and wheat free tamari. Sprinkle with lemon juice.

Learn more: Gluten - the most common Protein may be secretly poisoning you , Gluten Intolerance - Solutions , The great Gluten-Free debate



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