What is Gluten?

How To Tell If You’re Intolerant

Pizza, cookies, cakes, and pasta all contain one common ingredient— gluten. Meaning “glue” in Latin. Gluten is a protein found in wheat, barley and rye.

The protein helps to bind breads, pasta, and desserts to create a denser product. Eating gluten free has become pretty popular. Some people simply have a gluten intolerance while others have celiac disease.

I actually was diagnosed with celiac disease 6 years ago this October. When someone has celiac disease, and they have continuous consumption of gluten, they will experience a progressive deterioration of the villi, hair-like projections in their small intestine. The villi actually help absorb vitamins and nutrients to nourish our bodies and sustain energy for our everyday activities. When these villi begin to flatten as a result of gluten consumption, malabsorption can occur, and when this does you can experience a number of symptoms.

What is Gluten? - How To Tell If You’re Intolerant

Symptoms of Possible Gluten Intolerance

1. Digestive& Stomach issues— gas, bloating, constipation, queasiness, abdominal cramping, irritable bowel syndrome
2. Fatigue, brain fog or feeling tired after eating a meal with gluten
3. Diagnosis of an autoimmune disease— Hashimoto’s, rheumatoid arthritis, colitis, lupus, etc
4. Dizziness or feeling off balance
5. Hormone imbalances such as PMS, PCOS or unexplained fertility
6. Migraine Headaches
7. Chronic fatigue
8. Inflammation in your joints— hands, knees, feet
9. Mood issues— anxiety, depression, mood swings, ADD

Where is gluten found:

Wheat is commonly found in:
* breads
* baked goods
* soups

Barley is commonly found in:
* malt
* food coloring
* beer

Rye is commonly found in:
* rye bread, such as pumpernickel
* rye beer
* cereals

Gluten can be found in broths, marinades, sauces, dressings and more. It is key read food labels prior to purchasing.

Read more at http://celiac.org/live-gluten-free/glutenfreediet/what-is-gluten/#T5WtLY1sBRkIuVWg.99

Testing for Gluten Intolerance

You can ask your primary care physician to schedule a test for this issue, which is more invasive and time consuming, or you can simply try an elimination diet and see how you feel as you start to remove these foods from your diet!

If you feel better, it means that your body operates better without those in your system. You may not have celiac disease but the goal is to get you to feel the best you can feel.

Gluten Free Diet Details

Switching to a gluten-free diet is a big change, and like anything new, it takes some getting used to. You may initially feel deprived by the diet’s restrictions, especially if you weren’t having troubling symptoms before your diagnosis.

When I first found out that I had celiac disease 6 years ago October, I originally thought I couldn’t eat anything. The bread was so hard you could pound it off the table and going out to eat was nearly impossible.

Nowadays, there are amazing products, recipes, and restaurants that have really done a fabulous job at catering to the needs of those looking for gluten free.

Many Healthy and Delicious Foods Are Naturally Gluten-Free

Beans, seeds and nuts in their natural, unprocessed form
Fresh eggs
Fresh meats, fish and poultry (not breaded, batter-coated or marinated)
Fruits and vegetables
Most dairy products

It’s important to make sure that they are not processed or mixed with gluten-containing grains, additives or preservatives. Many grains and starches can be part of a gluten-free diet, such as:

Amaranth
Arrowroot
Buckwheat
Corn and cornmeal
Flax
Gluten-free flours (rice, soy, corn, potato, bean)

Tips for Shopping

* Learn to read labels— you will need to turn over the can and it should be labeled “Gluten-free”
* If something doesn’t carry a gluten free label than it could possibly contain barley or rye or subjected to cross-contamination.
* Wheat free does not mean gluten free.

Tips for Eating Out

Don’t feel bad or embarrassed if you have to ask a few extra questions. At first it definitely was a pain in the butt to ask, but quickly you learn that so many restaurants in the area are really accommodating.

* Do you have a gluten-free menu?
* If NO— than ask— What items can be made gluten-free?

Foods to avoid if you’re not sure

* Croutons, wontons, crispy noodles
* Salad Dressings
* Soups
* Marinated foods
* Fried or breaded sautéed foods
* Foods coated with flour— french friends, tempura, etc
* Imitation crabmeat or seafood

What is Gluten? - How To Tell If You’re Intolerant

Make sure to go to my FREEBIES section on my website to get gluten free recipes. (Right now there is chili, cranberry protein balls, chia seed banana pudding and apple crisp. Recipes go up on a weekly basis). If you need personal coaching, please contact me at ashkickinfitclub@gmail.com.

Ashley Marble

Ashley Marble is a Prenatal and Postnatal Fitness Specialist. She is an expert on helping women and moms regain their fitness levels, reclaim their confidence, and “heal their mummy tummy.” Her “Core Workshop” is her hottest program teaching women to retrain, flatten and strengthen their core after pregnancy.

Ashley’s passion and love for fitness, helping women improve their self-worth and confidence, combined with her gift for coaching, has led her to create simple, effective and fun online programs for women in all stages of life to achieve success.

Accomplishments: WSCH Channel 6 Health & Wellness Expert, Top 8 at Miss USA 2011, ESPN The Magazine Academic All American Basketball Player of the Year Divisions II, III & NAIA 2007, New England Basketball Hall of Fame, Little East Conference Hall of Fame, Southern Maine Hall of Fame

Find more of Ashley on:

Website: www.ashkickinfitclub.com
Facebook : /ashkickinfitclub
Instagram: @ashkickinfitclub
Twitter: @AshleyLynMarble
For appearances & speaking: ashkickinfitclub@gmail.com