Transcript Grains - Dr. Michelle Robin

Grains
Copyright © 2011 The Wellness Connection
Learning Objectives
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Origins of wheat
How wheat has changed
A wheat based diet
Why to avoid wheat and gluten
Symptoms of gluten sensitivity
Sources of gluten
Gluten reduction plan
Alternate grains and strategies for avoiding gluten
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The Origin of Wheat
• Humans began eating wheat as a whole grain
• Wheat grain was domesticated as early as
9000 BC
– Wheat was originally found in the Near East (Syria, Jordan)
and Egypt
• Early Egyptians developed bread making
• Wheat is the worlds largest grain crop
– Due to it’s ability to be grown in a wide variety of climates
• Government subsidized
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How Wheat Has Changed
• Wheat has more gluten than ever before
– “We have been breeding wheat for years to have
a higher and higher gluten content,” – Dr. Andrew
Weil, Director for the Integrative Medicine
Program at University of Arizona
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A Wheat Based Diet
• Breakfast
– Cereal, toast, cereal bars
• Lunch
– Sandwich, pasta salad, hamburger, burrito
• Snacks
– Power bars, pretzels, snack mix
• Dessert
– Cookies, brownies, some ice cream
• Average American gets 6-9 servings of wheat a day
• Correct portion = 2 servings per day = 1 cup
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Why Avoid Wheat/Gluten?
• Wheat contains a “Super Starch”
– Amylopectin A which is super fattening
• Wheat contains a form of “Super Gluten”
that is “super-inflammatory”
• Wheat contains forms of a “Super Drug”
– “Super-addictive” and makes you crave and eat more of it
• Gluten contains “gluteomorphins”
– Named after gluten and morphine
– Acts like a drug in your system
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Why Avoid Wheat/Gluten?
• Celiac Disease
• Gut inflammation
• Increased risk of inflammation, heart disease,
obesity, diabetes and cancer
• Higher gluten content in our current wheat
supply
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Varieties of Gluten Grains
• Wheat
– Most breads, packaged treats, common food additive
• Rye
– Used in breads and alcohol
• Spelt
– Used in breads, pasta and matzo
• Barley
– Used in cereals, beer, malt and is used in many animal
foods
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Symptoms of Gluten Sensitivity
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Abdominal bloating, pain and cramping
Anemia
Arthritis
Bloating
Bone density loss
Bouts of diarrhea and constipation
Celiac disease
Depression
Failure to thrive
Dermatitis Herpetiformis (skin rash)
Diabetes
Fatigue
Gas
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Hair loss
Headaches and migraines
Hypoglycemia
Joint pain
Mouth sores or mouth ulcers
Nausea
Numbness or tingling in hands and feet
Osteoporosis
Sleep problems
Thyroid problems
Vitamin and mineral deficiencies
Vomiting
Weight gain
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Potential Sources of Gluten
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Alcohol
Altiods
Baking powder & soda
Beer
Body care products (lipstick, sunscreen, etc.)
Bran
Bread
Brown rice syrup
Carmel
Coatings
Colorings
Couscous
Dextrin (can be made from wheat)
Dry roasted nuts
Extracts
Fillers
Flavorings (in grain alcohol)
Hot dogs
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Hydrolyzed vegetable protein
Lipsticks and lip balms
Malt and malt flavorings
Malt vinegar
Matzo
Non-dairy creamer
Preservatives
Processed meats
Sauces
Salad dressings
Smoke flavoring and liquid smoke
Soup mixes
Soy sauce
Spices
Stamps
Starch
Teriyaki sauce
Vegetable gum and vegetable protein
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Take the “Gluten Challenge”
• Go one month with no gluten
• Notice what changes occur
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Digestion
Energy
Mood
Weight
Waist size
• Feeling much better but not completely?
– Get a stool culture or blood test
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Getting Started on a
Gluten Free Diet
• Identify all your staples that contain gluten
• Find replacements for those foods
– Try to reduce grain based foods by half
• Make a list of new foods you will try
• Start in five day blocks
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Strategies for Avoiding Gluten
• Stick to whole foods
– Vegetables, fruit, beans, lentils, non-gluten grains
• Limit processed foods
• Don’t go wild on gluten free breads, cereals,
and pre-packaged items (label read)
• Read labels to look for hidden sources of
gluten
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Gradual Reduction Plan
• Day 1-5:
Breakfast
• Day 6-10: Lunch
• Day 11-15: Dinner
• Day 16-20: Snacks
• Day 21-25: Sauces, condiments, spices,
extras
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Alternate Grains
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Cooking Grains
• Phytic acid prevents digestion
– Soak grains to dissolve the phytic acid
• Soak grains to rid them of phytic acid
– Add some cider vinegar to the soaking process
– Use warm water
• Most grains are cooked with a 2:1 ratio of water and grain
– Two cups water for every cup of grain
• Grains serving size
– ½ cup cooked
– Total servings for the day 3 to 4
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Gluten Free Dining Options
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Avenue Bistro
Blanc Burger
BRGR
Chipotle - National Chain
Eden Alley
Ingredient - Kansas based
Jack Stack
Jimmy Johns – National
Chain
• Minsky’s Pizza
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Pei Wei – National Chain
PF Chang’s - National Chain
Red Robin – National Chain
Spin Neapolitan Pizza
Succotash
Sweet Tomatoes - National
Chain
• Waldo Pizza
• Whole Foods Market
• Yard House
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Gluten Free Resources
Allergic Living: www.allergicliving.com
Allergy-Free Delights: www.allergyfreedelights.com
All Recipes: www.allrecipes.com (search for gluten free)
American Celiac Disease Alliance: www.americanceliac.org
Ancient Grains: www.ancientgrainsbakery.com
Bob’s Red Mill: www.bobsredmill.com
Brody’s Bakery: www.brodysbakery.com (vegan and gluten free)
Celiac Disease foundation: www.celiac.org
Celiac Sprue Association: www.csaceliacs.org
Elana’s Pantry: www.elanaspantry.com
Gluten Free Girl and the Chef: www.glutenfreegirl.com
Gluten Free Goddess: www.glutenfreegoddess.org
Gluten-Free Living Magazine: www.glutenfreeliving.com
Living Without: www.livingwithout.com
Olivia’s Oven: www.oliviasoven.com
The Food Allergy Queen: www.foodallergyqueen.com
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Your Thoughts?
Q&A,
Discussion
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