Rusty Gregory

Cheat Sheet / Updated 04-28-2022

Living a wheat-free lifestyle means eliminating wheat from your diet. To get the most health benefits, you should also cut back on the amount of processed sugar you consume. When you follow these guidelines, you return to a low-to-no-grain, low-sugar, high-fat diet that was far more common many decades ago. The idea is to enjoy real food and limit the foods you eat from a box or a drive-through window. When you do need to grab a meal on the go or pick up some groceries, use the following lists to make smart choices.

Article / Updated 03-26-2016

More and more restaurants are reaching beyond their traditional customer bases to tap into the market of those who can't or don't eat wheat, grain, or gluten. This shift has increased in the number gluten-free menus chain restaurants offer. However, many restaurants with gluten-free options haven't taken the final step of creating gluten-free kitchens to avoid cross-contamination. The following restaurants offer prudent choices but, to be safe, call ahead or look online to see whether they meet your wheat-, grain-, or gluten-free approval. Austin Grill (Tex-Mex) Biaggi's Ristorante Italiano (Italian) Boston Market (American) Carrabba's Italian Grill (Italian) Chili's (American) Fleming's Prime Steakhouse and Wine Bar (Steakhouse) Olive Garden (Italian) On The Border (Mexican) Outback Steakhouse (Steakhouse) P.F. Chang's China Bistro (Asian) Red Lobster (Seafood) Red Robin (American) Romano's Macaroni Grill (Italian) Ruby Tuesday's (American) Souper Salad (American) Even though fast-food restaurants probably aren't the first thing you think about when addressing your wheat- or grain-free needs, you can create meals at some places that will meet your needs in a pinch. Remember, always ask "How is the food prepared?" and "Which foods on the menu are gluten-free?" For starters, the most obvious choice at most fast-food stops is to go bunless. Here's a quick list of fast food restaurants that offer gluten-free menus to some degree or another: Arby's Au Bon Pain Burger King Chick-Fil-A Chipotle Culver's Dairy Queen Domino's Pizza Godfather's Pizza Jason's Deli Jack-in-the-Box Long John Silver's Panera Bread Sonic Drive-In Starbucks (primarily drinks) Subway Wendy's

Article / Updated 03-26-2016

Eliminating wheat from your diet is a significant decision, so you should prepare yourself for this dietary change. Preparation for wheat-free living means identifying your priorities so you can stay motivated as you eliminate wheat. Many other grains can affect your system the same way as wheat. As you prepare to cut wheat from your diet, consider expanding the ban to all grains. The acronym DISCOVERY is an overview of the change process. It's a great reminder of the tools you need to be successful with your change to wheat-free living. Here's the breakdown: Direction: Having a plan in place is essential for success. As you form your health vision and goals, you're well on your way. Inspiration: What's your level of desire in changing to a wheat- or grain-free diet? Write a list of what's most important to you — your motivators. Focusing on these motivators helps increase your level of desire, which contributes to your chances for success. Self-confidence: Are you confident that you can make a change for the better? Those who lack self-confidence usually aren't willing to try a new behavior because they fear failure. One way to boost your confidence level is to set small, obtainable goals that you can easily meet. Commitment: What's your level of commitment? Who can you ask to hold you accountable for your commitment? Having someone to answer to is a critical component in establishing new behaviors as habits. A family member or friend who is also eliminating wheat or grains tends to work best. Obstacles: The first step in overcoming barriers to your new, wheat-free diet is to identify potential challenges. The second step is to have a plan B in place so you don't fall off the wagon. What are your back-up plans when you eat out, travel, or celebrate special occasions? Vicinity: Vicinity refers to your environment. Is it conducive to eating a healthy, wheat-free diet? Surrounding yourself with wheat- and grain-free options can help you fight the lure of unhealthy living. Energy: Are you energized about eliminating wheat or grains from your diet? This kind of energy is usually accompanied by a desire to learn more about the harmful effects of wheat. Readiness: The readiness factor refers to getting everything in place to make a change: time, finances, resources, support system, and so on. What is your level of readiness? You: Going wheat-free is all about you — nobody else. If you don't want to make the change, it won't happen, even if all other parts of the plan are set up for your success.

Article / Updated 03-26-2016

If you're on a business trip or at a conference and want to be discreet about your wheat-free or grain-free lifestyle, ordering room service may be the best way to get a meal suitable for your dietary needs. It's also a good option when an extra-long business meeting or a delayed flight means you get to your hotel after the restaurant has closed. If you know you'll be ordering room service before you get to the hotel, call the hotel and ask whether the room service menu is the same as the restaurant menu. (This conversation is also a good time to tell the hotel of your wheat-free needs.) If the menus are the same, you can predetermine what to order from looking at the menu online (or at least narrow down some options to ask further questions about). If the menus aren't the same, find out how the menus differ and whether the hotel kitchen can accommodate you. Certification and training programs on gluten-free dining for restaurants exist to help ensure knowledge and quality. See whether your hotel restaurant has been certified or trained in this area. Ask the hotel management to place a gluten-free menu, if it's available, in your room so it's there when you arrive. The in-room menu allows you to order like any other restaurant menu, but you'll only have one person available to you to answer any questions you may have regarding the hotel's wheat-free capabilities. Hopefully, your room service waitperson will be well trained about the foods on the menu and how they can be altered to meet your needs. When placing your order from your room, let the waitperson know you're avoiding wheat and want to make sure there isn't any cross-contamination with utensils and plates that may have wheat residue. Ask the questions that the online menu didn't answer. Make sure you know how the chefs prepare the salad dressings, soups, meats, and sauces of the foods you're most interested in, especially if they don't have a gluten-free menu. If the hotel offers gluten-free food, the waitperson will be ready and available to assist you. If the hotel doesn't offer room service, make alternate dinner plans. Consider some of these ideas to help make your room service plan work: Don't be afraid to ask questions regarding the gluten-free menu. When you call to ask about the room service menu, speak to the hotel manager and the chef for in-depth information on how the food is prepared. The more assertive you are, the more information you get. Remember that the hotel industry is in the business of accommodating you. Make sure that the cooking staff and waitstaff understand how important the wheat-free issue is, especially if you have celiac disease. If you have celiac disease (which means you can't process gluten) or a severe allergy/intolerance to wheat, you can't afford to assume that the hotel staff knows what you're talking about. They're more apt to accommodate you when they realize the importance of your situation. If you have to educate the kitchen staff on what wheat-free/gluten-free is, you're not in the right situation. You may want to reconsider whether room service can meet your needs. Choose an item that requires very little alteration to meet your needs. That way, you can provide your waitperson with very simple instructions as to what you want added or left off.

Article / Updated 03-26-2016

When people consider giving up wheat, they often think about all the wheat-filled foods and ingredients they love. "I'd have to give up too many of my favorite foods," they lament. However, you can easily replace many common wheat-based ingredients in recipes with ingredients that provide more nutrients and better health. The following alternatives fit right into the wheat/grain-free, low-carb lifestyle. The idea isn't to re-create the chip; it's just to provide healthy alternatives to traditionally unhealthy ones. These delicious replacements will quickly become a regular part of your diet and help you forget the traditional yet harmful foods you were previously eating. Spaghetti squash for spaghetti: This substitute provides a similar look and texture for the pasta lover to enjoy a "pasta" dish. Lettuce for buns and wraps: Most restaurants will accommodate your request to swap out the bread product on your wrap, burger, or sandwich for a lettuce leaf. Veggies for chips: Chips are just a vehicle for eating a dip, but that vehicle comes loaded with grains and unhealthy vegetable oils and lacks any nutritional value. Why not make that vehicle a Mercedes by using chopped veggies instead? Coconut aminos for soy sauce: Coconut aminos are a combination of the natural sap of the coconut tree and sun-dried sea salt. The resulting product is used as a direct substitute for soy sauce (which contains wheat) in dressings, marinades, and sautés. Black beans for flour in brownies: Pureed black beans provide the color, texture, and taste needed to completely eliminate flour from a baking recipe. High-fat options for lowfat items: Any food items, especially dairy, should be the high-fat option instead of the lowfat or skim version. The lowfat varieties often have added sugars. Cauliflower for mashed potatoes: You'd be hard-pressed to differentiate between the two in a side-by-side taste test. This dish doesn't leave you with that weighed-down, carb-heavy feeling.

Article / Updated 03-26-2016

You obviously avoid wheat-based products when you adopt a wheat-free lifestyle. Experts also recommend that you avoid processed foods containing sugar and vegetable oils. However, that runs counter to everything you've been taught about healthy eating. Since the early 1960s, conventional wisdom has been to eat a lowfat, high-carbohydrate diet. The recommendations morphed into adding more and more whole grains while keeping fat intake down. Despite a steady decrease in fat consumption, rates of diabetes and heart disease continue to rise, begging the question: Are the dietary guidelines correct? Real-world results and science answers that question with a big, fat "no." Here's a list of 10 commonly recommended "healthy" foods that are anything but. Aside from wheat, notice how many of them contain sugar and vegetable oil. Whole-wheat bread It's no secret that diabetes is a direct result of blood sugar excesses. Did you know that whole-wheat bread, the type recommended for optimal health, raises blood sugar more than most candy bars? Wheat's unhealthy blood sugar effects are the most obvious problem. Modern wheat also contains much higher gluten content than the wheat milled from tall, flowing grains that your grandparents ate. The modified version causes allergies and sensitivities that lead to joint pain, thyroid disease, diabetes, and heart disease. Agave nectar Agave nectar is commonly recommended as a substitute for sugar. Proponents claim it's healthier because, unlike sugar substitutes like aspartame, it's natural. Actually, only the plant it comes from appears in nature. The resulting sweetener is a product of rigorous processing and contains anywhere from 70 to 90 percent fructose. Even the much-maligned high fructose corn syrup only has 55 percent fructose. And unlike fruit, which has fiber to slow the effects of its minimal fructose content, agave is highly condensed. Canola oil Canola oil became popular in the mid-1990s when manufacturers tried to capitalize on its healthy monounsaturated properties (similar to those in olive oil). But this highly processed oil derived from the rapeseed bears little resemblance to the rapeseed oil used in traditional Asian cooking. Modern canola oil was actually granted "safe status" by the USDA in 1985 without any testing. In its current state, canola oil is derived from genetically modified crops that, once refined, become hydrogenated and produce extremely dangerous trans fatty acids. Bran muffins Staring you in the face in most delis and coffee shops are racks of bran muffins. Muffins seem like a great on-the-go meal because they're easy to eat and provide some fiber, but they're a no-no. Most bran muffins combine whole grains with loads of sugar and vegetable oils. Blood sugar spikes, inflammation, and gut irritants are the invisible side effects that can occur when you consume this food. Fruit juice Ounce for ounce, fruit juices (such as OJ) have as much sugar as a carbonated soda! Sugar is sugar when it comes to raising your blood glucose levels. Aside from a minimal amount of nutrients and fiber (which you can easily obtain from other foods), fruit juices have little to offer and are best avoided. Granola bars Much like OJ's similarity to a cola, the granola bar is simply a dressed up candy bar. Many times, the nutritional breakdown and the ingredients list of both bars are almost identical. Although you can find some bars that have a mix of nuts and perhaps coconut that limit the sugar content, most rely on added sugar, high fructose corn syrup, and hydrogenated vegetable oils. Fat-free products When creating "fat-free" or "diet" foods, manufacturers typically replace the fat with loads of sugar. Of course, steer clear of any unhealthy fats such as vegetable oils, trans fats, and hydrogenated oils. Oatmeal Oats are a grain, so they can cause effects similar to those of wheat, especially for gluten-sensitive folks. And many commercial oatmeal products, such as instant flavored packets, contain all sorts of unhealthy additives and sugar. Non-Greek yogurt Most commercially marketed yogurt products are really full of milk from cows taking antibiotics and growth hormones; if that yogurt is flavored, it's typically also full of sugar (yes, even the fruit flavors). When you want some yogurt, choose a plain Greek yogurt that contains whole milk from pasture-raised cows. You can add your own fruit for taste. Raisins Raisins and other dried fruits are problematic because the drying process concentrates the sugars. The high sugar content causes blood sugar spikes, raising your insulin levels and causing you to store fat.

Article / Updated 03-26-2016

Spotting wheat in an ingredients list can be more difficult than it may appear. Wheat has many different forms and names and can appear multiple times in the same list. Acquainting yourself with the following list as you start your new lifestyle makes your trip to the grocery store much easier. As you become more comfortable with your wheat-free lifestyle, you'll develop a repertoire of go-to foods, and this list will become less important. Barley grass (because of cross-contamination) Bulgur (a form of wheat) Durum, durum flour, durum wheat Einkorn Emmer Farina Flour (including all-purpose, cake, enriched, graham, high-protein or high-gluten, and pastry) Farro Fu Kamut Seitan (made from wheat gluten and commonly used in vegetarian meals) Semolina Spelt Sprouted wheat Triticale (a cross between wheat and rye) Triticum aestivum Wheat berries Wheat bran, germ/germ oil/germ extract, gluten, grass, malt, or starch Wheat protein/hydrolyzed wheat protein

Article / Updated 03-26-2016

To take full advantage of the health benefits of a wheat-free lifestyle, experts recommend that you also eliminate as much processed sugar as possible. One of wheat's worst effects is that it causes an increase in blood sugar, which leads to weight gain, heart disease, and diabetes. Foods that contain lots of sugar have the same effect, so you need to watch your sugar intake. Recognizing the various pseudonyms for sugar and noting the total grams of sugar on the food label can help you make healthier choices. Here are the other names for sugar that you may see on a product's ingredients list: Agave nectar Brown sugar Cane crystals Cane sugar Corn sweetener Corn syrup Crystalline fructose Dextrose Evaporated cane juice Fructose Fruit juice concentrates Glucose High fructose corn syrup Honey Invert sugar Lactose Maltose Malt syrup Molasses Raw sugar Sucrose Sugar Syrup

Article / Updated 03-26-2016

The scientific information is mounting about the detrimental effects of wheat and other grains. Wheat does seem to cause the most sensitivity for most people, for many reasons. With that said, you might try eliminating all grains because of the similarity in their structures. Other grains may not have quite the effect that wheat has, but they still can elicit a response that's not conducive to good health. Why would you want to eliminate wheat on a trial or permanent basis? It would help to look at the history of wheat in the human diet. Imagine a world where diabetes, cancer, heart disease, dementia, and Alzheimer's are confined to a fairly small segment of the population. In this scenario, you know maybe one distant family member who suffers from or has died from one of these diseases. Being overweight or obese makes a person an outlier — definitely not the norm. As fictitious as this world may sound, it was real. Those who grew up prior to the 1960s can usually confirm it. Ask someone from that generation whether he knew anyone back in the day who was overweight, and he can probably name one specific individual. That's how uncommon the condition was. Unfortunately, the generations that grew up from the 1960s through the present day can be considered guinea pigs in a grand high-carbohydrate, low-fat experiment. Through the 1970s, ’80s, and ’90s, some misguided science and the resulting governmental guidelines recommended increasing consumption of wheat and grains of all kinds. Fat-free foods loaded with sugar became acceptable for a time, and vegetable oils were encouraged to replace animal fat. All in the name of eliminating fat, especially saturated fat. To see how those recommendations have turned out, all you have to do is look around you. Chronic diseases such as diabetes, cancer, heart disease, dementia, and Alzheimer's are out of control with no end in sight. These diseases are the leading cause of death and disability in the United States. Currently, 45 percent of the U.S. population has at least one chronic disease, and 26 percent has multiple chronic conditions. Chronic diseases account for over 80 percent of hospital admissions, over 90 percent of all prescriptions filled, and over 75 percent of all physician visits. You can take control of your health and your future, regardless of what current conventional wisdom has to say. Eliminating wheat and other grains, sugar, and vegetable oils will give you the foundation needed to reduce your risk for diseases normally associated with “getting older.” From there, you can tweak and modify your diet to fit your lifestyle and needs. Here's a quick quiz for you: what do George Washington, Ancel Keys, and George McGovern have in common? The answer is wheat. Each of these men left a lasting legacy with regards to growing, eating, and recommending wheat. George Washington actually perfected growing wheat to take advantage of a shortage in Europe. U.S. exports of wheat totaled in the millions as far back as 1860, setting the stage over the next 150 years for the development of denser wheat plants and denser fields of wheat. Ancel Keys was an American scientist known early in his career for inventing K-rations, the prepared boxes of food the military used in World War II. Ultimately, however, he became better known as the man who started the United States on a path to lowfat eating. His highly controversial beliefs in the 1960s and ’70s gained traction thanks to his political connections and convinced many to throw out the butter for a tiny bit of margarine and to up carbohydrate intake (including grains). The last piece of the wheat puzzle involved the government, specifically Senator George McGovern. In 1977, he released “Dietary Goals for the United States,” which encouraged a high-carbohydrate diet (grains and sugar) and a decrease in dietary fat. The recommendations have been tweaked since then, but they essentially remain the same. The ramifications for telling an entire country how to eat can be enormous, especially if the recommendations are wrong. The United States has seen a steady decline in the health of its population since McGovern's guidelines as the prevalence of chronic diseases including heart disease, diabetes, dementia, and Alzheimer's has increased.

Article / Updated 03-26-2016

Say the words whole grain, and most people immediately think “healthy.” That response is so ingrained (pardon the pun) in conventional wisdom that accepting a wheat-free lifestyle has to begin with a huge paradigm shift. Whole grains such as wheat are in no way healthy. The United States Department of Agriculture (USDA) suggests six to eight servings per day of grains, with half of those coming from whole grains. Although most Americans still aren't reaching the whole-grain goal, whole-grain consumption has increased since the ’90s. Yet diabetes and heart disease continue to be on the rise. Take a look at wheat's nutritional content and the substances in wheat that can harm the body. Defining whole and refined grain Whole grain consists of three parts: the bran, the germ, and the endosperm: Bran: This outer layer of the grain kernel is mostly made of insoluble fiber. Bran is removed in the milling process. Endosperm: Endosperm makes up the bulk of the seed weight. It's where white flour comes from. Germ: The germ is the part of the plant that sprouts to form a new plant. It's often removed in the milling process to make flour because its fat content, although low, can limit the product's shelf life. Refined grains are what you get when the bran and germ are removed. Refining grains mills away most of the nutrients and fiber. Manufacturers enrich these foods to try to replace the lost nutrients, but they can't replace the fiber. That's why whole-grain foods are often advertised as being better than refined grains; many people assume the higher nutrient and fiber contents in whole grains are healthier. But fiber from wheat and other grains comes with its own health issues. Looking at lectin's effects The grains you eat are actually the seeds of the plant. The plant needs to propagate, but spreading its seed is much more difficult if an animal eats the seed before it can grow. Some plants, like roses or cacti, grow thorns to ward off predators. Wheat, on the other hand puts up a defense by creating substances called lectins that are toxic or antinutritional (inhibit nutrient absorption) to the creatures that eat it. (Don't confuse lectin and leptin. Lectin is found in plants and animals; leptin is a hormone in the body.) The seed passes through the digestive system intact, for the most part. After it passes out of the body, it survives to live another day. Lectins are found in almost all plant and animal products in various amounts. Some of these include seeds, legumes, dairy products, potatoes, and tomatoes. Wheat and all other grains tend to have the highest concentrations. Lectin in wheat is particularly problematic because it's in the form of wheat germ agglutinin (WGA). This form, mostly concentrated in the seed, is able to withstand processes for combatting antinutrients (sprouting, fermentation, the general process of digestion, and so on). WGA is so tough, in fact, that its molecular structure is the same as human hair and vulcanized rubber! WGAs are very small, and their tendency to accumulate in all types of tissues causes wide-ranging negative health effects, including (but not limited to) the following: Damage to the intestinal wall: This harm opens the door for all sorts of other issues (such as leaky gut) that just ride the lectin's coattails through the openings in the gut wall. Worsening insulin resistance and leptin resistance Neurotoxicity: WGAs are able to cross the blood-brain barrier and inhibit nerve growth factor, a protein essential for proper brain function. WGAs aren't always the main cause of a disorder, but they're dangerous because of their ability to exacerbate a disease that is already present. The bottom line is to remove wheat or even all grains from your diet.