"Don't be misled by other health claims attached to a wheat product. It may be "vitamin-enriched" with synthetic B vitamins, but it's still wheat. It could be organic stone-ground, whole grain bread with added omega-3 from flax oil, but it's still wheat. It could help you have regular bowel movements and emerge from the ladies' room with a satisfied smile, but it's still wheat. It could be taken as the sacrament and blessed by the pope, but - holy or not - it's still wheat.
I think you're probably getting the idea. I hammer this point home because it exposes a common ploy used by the food industry: Add "heart healthy" ingredient(s) to a food and call it a "heart healthy" muffin, cracker, or bread. Fiber, for instance, does indeed have modest health benefits. So does the linolenic acid of flaxseed and flaxseed oil. But no "heart healthy" ingredient will erase the adverse health effects of the wheat. "Heart healthy" bread packed with fiber and omega-3 fats will still trigger high blood sugar, glycation, visceral fat disposition, small LDL particles, exorphin release, and inflammatory responses." (Davis, pg. 158-159)
This is the last week of the trial period and I'll stick with it after. I still have some progress to make in eating better, but I'm happy to have been successful overall with my "wheatectomy". I've really noticed the last couple of nights that I am really sleeping better. I'm not waking at all during the night and feeling more rested in the morning. It's been a very busy couple of weeks, so I am still tired, but I'm happy with any progress. I've found that I crave sweets more, but I am not craving wheat products. I really don't miss bread at all. The only times I have found myself missing it is when I've been at a restaurant and they bring it out right in front of you. Ruby Tuesday's has these really good garlic cheese biscuit things....I smelled them, but I did not eat them. That was tough. But being at home, I don't wish I could make a sandwich or some toast. And toast was one of my munchie hungry go-to things, so I think this is a big step. Although I haven't been as zealous as I had originally hoped, I feel like I've made good progress nonetheless and feel like I can continue to improve my health being wheatless.
Monday, August 27, 2012
Saturday, August 25, 2012
Week 3 - 8.25.2012
"Many people, on first setting out to identify foods containing wheat, find it in nearly all the processed foods they have been eating, including the most improbable places such as canned "cream" soups and "healthy" frozen dinners. Wheat is there for two reasons: One, it tastes good. Two, it stimulates appetite. The latter reason is not for your benefit, of course, but for the benefit of food manufacturers. To food manufactuers, wheat is like nicotine in cigarettes: the best insurance they have to encourage continued consumption." (Davis, pg. 197)
Surprise source of wheat for the day...Beer! Apparently there are gluten free beers on the market now...but how do they taste?
I have to admit I am really tired right now, so I don't know how long I'm going to be here. It has nothing to do with the removal of wheat from my diet, but rather waking early feeling sleepy and grumpy and just never catching up throughout the day. I'm a little nervous about weigh in on Monday. The bad news is I had gained weight over the 2nd week with a little added wheat and binge eating during my cycle. The good news is, so far, it seems to have come off, but I may still be at the weight I started at in the beginning. I won't complain though bc overall I have been feeling better. School started last week and it will be interesting to see how I handle the complete change of schedule. I have a feeling I will be counting down until the end of the semester. I'll be able to be home for lunches, so I just have to worry about breakfast. I'll also be busy with school work, so things I can just grab and eat will be important. One thought is to use a day on the weekend to cook up things I can have during the week, just pop in the microwave and eat. I imagine at some point this just becomes second nature and there won't be as much thought required into it.
Surprise source of wheat for the day...Beer! Apparently there are gluten free beers on the market now...but how do they taste?
I have to admit I am really tired right now, so I don't know how long I'm going to be here. It has nothing to do with the removal of wheat from my diet, but rather waking early feeling sleepy and grumpy and just never catching up throughout the day. I'm a little nervous about weigh in on Monday. The bad news is I had gained weight over the 2nd week with a little added wheat and binge eating during my cycle. The good news is, so far, it seems to have come off, but I may still be at the weight I started at in the beginning. I won't complain though bc overall I have been feeling better. School started last week and it will be interesting to see how I handle the complete change of schedule. I have a feeling I will be counting down until the end of the semester. I'll be able to be home for lunches, so I just have to worry about breakfast. I'll also be busy with school work, so things I can just grab and eat will be important. One thought is to use a day on the weekend to cook up things I can have during the week, just pop in the microwave and eat. I imagine at some point this just becomes second nature and there won't be as much thought required into it.
Friday, August 24, 2012
Week - 8.24.2012
"Instead, remember that the need for "healthy whole grains" is pure fiction. Grains such as wheat are no more a necessary part of the human diet than personal injury attorneys are to your backyard pool party.
...
Contrary to popular wisdom, including that of your friendly neighborhood dietitian, there is no deficiency that develops from elimination of wheat - provided the lost calories are replaced with the right foods.
...
Some people, for instance, are concerned they will not consume sufficient fiber if they eliminate wheat. Ironically, if you replace wheat calories with those from vegetables and raw nuts, fiber intake goes up.
...
The dietary community assumes that you live on taco chips and jelly beans, and you therefore require foods "fortified" with various vitamins. However, all those assumptions fall apart if you don't exist on what you can obtain from a bag at the local convenience store but consume real foods instead. B vitamins, such as B6, B12, folic acid, and thiamine, are added to baked, processed wheat products; dietitians therefore warn us that forgoing these products will yield vitamin B deficiencies. Also untrue. B vitamins are present in more than ample quantities in meats, vegetables, and nuts. While bread and other wheat products are required by law to have added folic acid, you'll exceed the folic acid content of wheat products several times over just by eating a handful of sunflower seeds or asparagus. A quarter cup of spinach, or four asparagus spears, for instance, matches the quantity of folic acid in most breakfast cereals. (Also, the folates of natural sources may be superior to the folic acid in fortified processed foods.) Nuts and green vegetables are, in general, exceptionally rich sources of folate and represent the way humans were meant to obtain it. ... Likewise, vitamin B6 and thiamine are obtained in much greater amounts from four ounces of chicken or pork, an avocado, or 1/4 cup of ground flaxseed than from an equivalent weight of wheat products.
In addition, eliminating wheat from your diet actually enhances B vitamin absorption. It is not uncommon, for instance, for vitamin B12 and folate, along with levels of iron, zinc, and magnesium, to increase with the removal of wheat, since gastrointestinal health improves and, along with it, absoprtion.
Eliminating wheat may be inconvenient, but it is certainly not unhealthy."
I wanted to include the above information because, in a way, it was new to me. To think that you don't need grains to live a healthy lifestyle contradicts what we are brought up learning. Davis often discusses ancient man, before farming, who were hunters and gatherers. Their diet consisted primarily of meat and plants they could gather and eat as they were. And they survived. Well, at least what killed them was not disease, but rather harsh living conditions. With the introduction of farming wheat, you can trace the increase in many ailments. It's good information to consider when thinking about the diet we subsist on today.
The last couple days have actually been really good. Last night I slept without waking the whole night. After experiencing that before I strayed last week, and then going back to fitfull sleep, I can't help but wonder if my eating had to do with it. I'm also finding new ways to fulfill my cravings that fit in with the current diet. For example, for lunch I had carrots and gluten-free crackers with hummus. I haven't enjoyed hummus in a long time, and the crackers made it feel like I was snacking on dip. Tonight, after dinner, I had strawberries with some chocolate syrup and whipped cream. It felt like I was eating this awful, fattening dessert when really, the majority of it was healthy strawberries. At the end of the book, Davis talks about what you can eat unlimitedly (is that a word?)...cheese, nuts and seeds were in this category. Such a difference from what I was trying to do before with no cheese and measured out proportions of seeds and nuts. It certainly helps to be able to do to the kitchen and no what can be eaten and what can't, and then to go about putting something together without really having to worry about measuring any of it.
Overall, I can't say I will never slip with wheat (afterall even O'Reilly has a cookie now and again), but I feel confident that I can take the lessons of this book and go with it. After the crumbling resolve of last week, I feel solid again.
...
Contrary to popular wisdom, including that of your friendly neighborhood dietitian, there is no deficiency that develops from elimination of wheat - provided the lost calories are replaced with the right foods.
...
Some people, for instance, are concerned they will not consume sufficient fiber if they eliminate wheat. Ironically, if you replace wheat calories with those from vegetables and raw nuts, fiber intake goes up.
...
The dietary community assumes that you live on taco chips and jelly beans, and you therefore require foods "fortified" with various vitamins. However, all those assumptions fall apart if you don't exist on what you can obtain from a bag at the local convenience store but consume real foods instead. B vitamins, such as B6, B12, folic acid, and thiamine, are added to baked, processed wheat products; dietitians therefore warn us that forgoing these products will yield vitamin B deficiencies. Also untrue. B vitamins are present in more than ample quantities in meats, vegetables, and nuts. While bread and other wheat products are required by law to have added folic acid, you'll exceed the folic acid content of wheat products several times over just by eating a handful of sunflower seeds or asparagus. A quarter cup of spinach, or four asparagus spears, for instance, matches the quantity of folic acid in most breakfast cereals. (Also, the folates of natural sources may be superior to the folic acid in fortified processed foods.) Nuts and green vegetables are, in general, exceptionally rich sources of folate and represent the way humans were meant to obtain it. ... Likewise, vitamin B6 and thiamine are obtained in much greater amounts from four ounces of chicken or pork, an avocado, or 1/4 cup of ground flaxseed than from an equivalent weight of wheat products.
In addition, eliminating wheat from your diet actually enhances B vitamin absorption. It is not uncommon, for instance, for vitamin B12 and folate, along with levels of iron, zinc, and magnesium, to increase with the removal of wheat, since gastrointestinal health improves and, along with it, absoprtion.
Eliminating wheat may be inconvenient, but it is certainly not unhealthy."
I wanted to include the above information because, in a way, it was new to me. To think that you don't need grains to live a healthy lifestyle contradicts what we are brought up learning. Davis often discusses ancient man, before farming, who were hunters and gatherers. Their diet consisted primarily of meat and plants they could gather and eat as they were. And they survived. Well, at least what killed them was not disease, but rather harsh living conditions. With the introduction of farming wheat, you can trace the increase in many ailments. It's good information to consider when thinking about the diet we subsist on today.
The last couple days have actually been really good. Last night I slept without waking the whole night. After experiencing that before I strayed last week, and then going back to fitfull sleep, I can't help but wonder if my eating had to do with it. I'm also finding new ways to fulfill my cravings that fit in with the current diet. For example, for lunch I had carrots and gluten-free crackers with hummus. I haven't enjoyed hummus in a long time, and the crackers made it feel like I was snacking on dip. Tonight, after dinner, I had strawberries with some chocolate syrup and whipped cream. It felt like I was eating this awful, fattening dessert when really, the majority of it was healthy strawberries. At the end of the book, Davis talks about what you can eat unlimitedly (is that a word?)...cheese, nuts and seeds were in this category. Such a difference from what I was trying to do before with no cheese and measured out proportions of seeds and nuts. It certainly helps to be able to do to the kitchen and no what can be eaten and what can't, and then to go about putting something together without really having to worry about measuring any of it.
Overall, I can't say I will never slip with wheat (afterall even O'Reilly has a cookie now and again), but I feel confident that I can take the lessons of this book and go with it. After the crumbling resolve of last week, I feel solid again.
Thursday, August 23, 2012
Week 3 cont. - 8.23.2012
"Carbohydrates, on the other hand, contain virtually no triglycerides. Two slices of whole grain bread, an onion bagel, or sourdough pretzel contain negligible triglycerides. But carbohydrates possess the unique capacity to stimulate insulin, which in turn triggers fatty acid synthesis in the liver, a process that floods the bloodstream with triglycerides." (David, pg. 153)
Surprise source of wheat for the day...soup. Some kinds of soup, such as creamy ones, may not be as much of a surprise, but check out the label of your Campbell's in the cupboard. Wheat is often used as a filler.
It feels good to be back on track for real. Well, sort of on track. I had a fabulous lunch. I made a big salad with romaine lettuce, sunflower seeds, pumpkin seeds, dried soybeans, cashews, parmesan cheese and italian dressing followed by a quesadilla made from corn tortillas in my microwave. I was amazed at how much it filled me up, especially given that I hadn't eaten breakfast. I didn't even really feel hungry for a big dinner. I ended up eating a bowl of Crispix (wheat and gluten free). I am pretty tired, but it's been a crazy busy week, so I'm sure that had some to do with it. Otherwise, I feel good. I mostly feel good for getting back on track, but I also think my body is thanking me for paying attention again. The one thought that keeps running through my head is eat to live, not live to eat. It doesn't mean you can indulge once in a while, but to indulge everyday leads to where I am now, carrying extra weight dealing with health issues. I don't expect I will necessarily continue down this path without any more hitches, but that's life....especially when you're making such a huge transformation to how you eat and go against the information that has been beaten into your head for so long.
Surprise source of wheat for the day...soup. Some kinds of soup, such as creamy ones, may not be as much of a surprise, but check out the label of your Campbell's in the cupboard. Wheat is often used as a filler.
It feels good to be back on track for real. Well, sort of on track. I had a fabulous lunch. I made a big salad with romaine lettuce, sunflower seeds, pumpkin seeds, dried soybeans, cashews, parmesan cheese and italian dressing followed by a quesadilla made from corn tortillas in my microwave. I was amazed at how much it filled me up, especially given that I hadn't eaten breakfast. I didn't even really feel hungry for a big dinner. I ended up eating a bowl of Crispix (wheat and gluten free). I am pretty tired, but it's been a crazy busy week, so I'm sure that had some to do with it. Otherwise, I feel good. I mostly feel good for getting back on track, but I also think my body is thanking me for paying attention again. The one thought that keeps running through my head is eat to live, not live to eat. It doesn't mean you can indulge once in a while, but to indulge everyday leads to where I am now, carrying extra weight dealing with health issues. I don't expect I will necessarily continue down this path without any more hitches, but that's life....especially when you're making such a huge transformation to how you eat and go against the information that has been beaten into your head for so long.
Wednesday, August 22, 2012
Week 3, Day ? - 8.22.2012
Yes, I slacked off a week. So I'll start back tomorrow with quotes from the book and surprise source of wheat. It was a combination of things that caused the break in writing. First, it's just been a super hectic week with getting kids ready to start school as well as myself getting ready to go back. Buying supplies, trying to secure financial aid, figuring out what is due when to make sure I graduate on time.
Besides the busy life, I found my resolve weakening last week. I won't say that I didn't cheat and have some wheat, but I did not have a lot. I remained mostly wheat free. I discovered that having a little wheat did not throw me off like I thought it would...both physically and mentally. I also discovered that even when you don't eat wheat, you still need to watch what you eat. Keep up with the fruits and vegetables, don't eat so much other carbs. This may be TMI, but PMS and my monthly visitor didn't help to keep my resolve. I really questioned last week whether I could commit to this for the long term. Now that I've made it through the worst, my resolve is coming back. I know what I need to do, now it's just time to do it.
I still feel that going wheat free has helped me overall. I still feel more focused, my body feels better and I have more energy. I'm not sure what the weight loss/gain is. Actually, I doubt I have a gain, but I had gained some back from what I lost. This could be due to other circumstances...I'll get the official number this Monday as I enter week 4. I'll be back in usual form tomorrow and will be better at keeping up with what I started.
Besides the busy life, I found my resolve weakening last week. I won't say that I didn't cheat and have some wheat, but I did not have a lot. I remained mostly wheat free. I discovered that having a little wheat did not throw me off like I thought it would...both physically and mentally. I also discovered that even when you don't eat wheat, you still need to watch what you eat. Keep up with the fruits and vegetables, don't eat so much other carbs. This may be TMI, but PMS and my monthly visitor didn't help to keep my resolve. I really questioned last week whether I could commit to this for the long term. Now that I've made it through the worst, my resolve is coming back. I know what I need to do, now it's just time to do it.
I still feel that going wheat free has helped me overall. I still feel more focused, my body feels better and I have more energy. I'm not sure what the weight loss/gain is. Actually, I doubt I have a gain, but I had gained some back from what I lost. This could be due to other circumstances...I'll get the official number this Monday as I enter week 4. I'll be back in usual form tomorrow and will be better at keeping up with what I started.
Tuesday, August 14, 2012
Day 9, Week 2 - 8.14.2012
"Why would Type 1 diabetes be on the increase? Our children are likely being exposed to something. Something sets off a broad abnormal immune response in these children. Some authorities have proposed that a viral infection ignites the process, while others have pointed their finger at factors that unmask expression of autoimmune responses in the genetically susceptible.
Could it be wheat?
The changes in the genetics of wheat since 1960, such as that of high-yielding dwarf strains, could conceivably account for the recent increased incidence of type 1 diabetes. Its appearance coincides with the increase in celiac disease and other diseases."
Surprise wheat source of the day...jelly beans. Davis notes that Jelly Bellies and Starburst brands do not have wheat, but other do.
I had a real test today of my non-wheat fortitude. I went out to lunch with my parents. The restaurant we went to was good enough to mark which items on the menu were gluten free. Other than the salads, there were 3 things that fit the bill. I ended up having the salad bar with a side of sweet potato fries. We were going to order some chips with queso, salsa and guacamole, but even that had wheat in it. The salad bar had some pasta which I avoided. They also had some gluten free bread which was actually pretty good. Overall had a filling lunch and remained wheat free. Then I took my daughter to Chuck E Cheese and saw the double chocolate fudge cake and had a moment of longing. Not that I would buy a whole cake, but it sure looked good. Some of those things I feel like I'm going to miss, but then I also get to eat stuff I normally wouldn't if I followed low fat/higher carb diets. In the end it was a good day and I feel good about the choices I made. I really need to hit the store though bc I'm running out of easy snacks. I don't snack that often, but usually in the afternoon and sometimes for a meal, I'll just put together snack like cheese, crackers, some fruit and some nuts. This has been worthwhile so far.
Could it be wheat?
The changes in the genetics of wheat since 1960, such as that of high-yielding dwarf strains, could conceivably account for the recent increased incidence of type 1 diabetes. Its appearance coincides with the increase in celiac disease and other diseases."
Surprise wheat source of the day...jelly beans. Davis notes that Jelly Bellies and Starburst brands do not have wheat, but other do.
I had a real test today of my non-wheat fortitude. I went out to lunch with my parents. The restaurant we went to was good enough to mark which items on the menu were gluten free. Other than the salads, there were 3 things that fit the bill. I ended up having the salad bar with a side of sweet potato fries. We were going to order some chips with queso, salsa and guacamole, but even that had wheat in it. The salad bar had some pasta which I avoided. They also had some gluten free bread which was actually pretty good. Overall had a filling lunch and remained wheat free. Then I took my daughter to Chuck E Cheese and saw the double chocolate fudge cake and had a moment of longing. Not that I would buy a whole cake, but it sure looked good. Some of those things I feel like I'm going to miss, but then I also get to eat stuff I normally wouldn't if I followed low fat/higher carb diets. In the end it was a good day and I feel good about the choices I made. I really need to hit the store though bc I'm running out of easy snacks. I don't snack that often, but usually in the afternoon and sometimes for a meal, I'll just put together snack like cheese, crackers, some fruit and some nuts. This has been worthwhile so far.
Monday, August 13, 2012
Day 8, Week 2 - 8.13.2012
"So this is your brain on wheat: Digestion yields morphine-like compounds that bind to the brain's opiate receptors. It induces a form of reward, a mild euphoria. When the effect is blocked or no exorphin-yielding foods are consumed, some people experience a distinctly unpleasant withdrawal.
...
Wheat, in fact, nearly stands alone as a food with potent central nervous system effects. Outside of intoxicants such as ethanol (like that in your favorite merlot or chardonnay), wheat is one of the few foods that can alter behavior, induce pleasurable effects, and generate a withdrawal syndrome upon its removal."
Surprise wheat source of the day...taco seasoning! Not all taco seasoning has wheat, so again, check the label. However, my step-dad, who has also gone wheat free, was looking at the Taco Bell website for dinner tonight, hoping he might find something in a corn shell he could eat. Nope! Everything had wheat because of the meat.
Got on the scale today and I was down 1.5 pounds from a week ago. And all I did was cut out wheat. I didn't exercise at all. And it would be easy to say, well, I cut out most sweets and ate so much more fruits and vegetables. This is true, but I also ate things considered to be bad for you if you follow a traditional "diet". I went through a whole pound of Kraft cheddar cheese over the week...and not the low fat stuff, the good stuff. I had bacon twice last week and tacos for dinner Saturday. On a really bad day I splurged on a McDonald's Rolo McFlurry. I made Chex Mix over the weekend with real butter. I did not control my portions, my calories or my fat intake. I ate in moderation within the bounds of being wheat free. I didn't miss the wheat products and didn't snack as much throughout the day. I lost 1.5 pounds. It's a good start. This week I want to try and add in some moderate exercise. I have issues with my sciatic, so right now I can't go all out on exercise. I hope over time as other things improve, that will as well. I have noticed that it doesn't hurt as much or as often as it had been.
Besides the weight loss, I have experienced other benefits. I have more energy, I feel more clear headed and my body feels better. I am sleeping deeper and my blood sugar levels are in line during the day. Things I need to work on are my fasting levels. I think I need to find a better, more protein rich snack at night and that will fall in line. I also need to lower my diet coke consumption. Finally, I still find myself tired, but I think I have discovered the cause. I have been sleeping deeper and when I get awakened by one of my children, it has usually been while I was dreaming. That puts me in a fog right there. However, as I've said before, when I'm tired it still feels more physical than mental.
I am looking forward to the next few weeks to see where this takes me. If things continue the way they have, this will be a life decision. There are very few things that make me feel sad that I may never eat them again. Zeffiro's pizza comes to mind as well as birthday cake. But the cake is more about the celebration than the food, so I'll just have to have birthday ice cream instead.
...
Wheat, in fact, nearly stands alone as a food with potent central nervous system effects. Outside of intoxicants such as ethanol (like that in your favorite merlot or chardonnay), wheat is one of the few foods that can alter behavior, induce pleasurable effects, and generate a withdrawal syndrome upon its removal."
Surprise wheat source of the day...taco seasoning! Not all taco seasoning has wheat, so again, check the label. However, my step-dad, who has also gone wheat free, was looking at the Taco Bell website for dinner tonight, hoping he might find something in a corn shell he could eat. Nope! Everything had wheat because of the meat.
Got on the scale today and I was down 1.5 pounds from a week ago. And all I did was cut out wheat. I didn't exercise at all. And it would be easy to say, well, I cut out most sweets and ate so much more fruits and vegetables. This is true, but I also ate things considered to be bad for you if you follow a traditional "diet". I went through a whole pound of Kraft cheddar cheese over the week...and not the low fat stuff, the good stuff. I had bacon twice last week and tacos for dinner Saturday. On a really bad day I splurged on a McDonald's Rolo McFlurry. I made Chex Mix over the weekend with real butter. I did not control my portions, my calories or my fat intake. I ate in moderation within the bounds of being wheat free. I didn't miss the wheat products and didn't snack as much throughout the day. I lost 1.5 pounds. It's a good start. This week I want to try and add in some moderate exercise. I have issues with my sciatic, so right now I can't go all out on exercise. I hope over time as other things improve, that will as well. I have noticed that it doesn't hurt as much or as often as it had been.
Besides the weight loss, I have experienced other benefits. I have more energy, I feel more clear headed and my body feels better. I am sleeping deeper and my blood sugar levels are in line during the day. Things I need to work on are my fasting levels. I think I need to find a better, more protein rich snack at night and that will fall in line. I also need to lower my diet coke consumption. Finally, I still find myself tired, but I think I have discovered the cause. I have been sleeping deeper and when I get awakened by one of my children, it has usually been while I was dreaming. That puts me in a fog right there. However, as I've said before, when I'm tired it still feels more physical than mental.
I am looking forward to the next few weeks to see where this takes me. If things continue the way they have, this will be a life decision. There are very few things that make me feel sad that I may never eat them again. Zeffiro's pizza comes to mind as well as birthday cake. But the cake is more about the celebration than the food, so I'll just have to have birthday ice cream instead.
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