Living Wheat-Free For Dummies
Overview
Your trusted guide to living wheat-free
Wheat is one of the largest contributors to the nationwide obesity epidemic—and its elimination is key to dramatic weight loss and optimal health. Living Wheat-Free For Dummies exposes the harmful effects of wheat/grains, sugar, and vegetable oils and provides you with a user-friendly, step-by-step plan to navigate a new, wheat/grain-free lifestyle.
This information-packed guide explains why you should eliminate the trifecta of wheat/grains, sugar, and vegetable oils, what this diet looks like, and how to smoothly transition into this new dietary way of living. Whether you suffer from a wheat allergy, intolerance to grains, or just want to
cut out inflammation-causing foods from your diet, Living Wheat-Free For Dummies gives you the tools and tips to improve your overall health. You can also find forty plus delicious, easy, wheat/grain-free ideas for any meal and guidelines for dining out.
- 40-plus delicious, easy recipes that are free of wheat/grains, sugar, and vegetable oils
- Guidelines for dining out wheat/grain-free
- Practical techniques for making the lifestyle a permanent change
- Exercise programs for all levels that maximize weight loss efforts and optimal health
If you're looking to adopt a wheat/grain-free diet and lifestyle, this hands-on, friendly guide has you covered.
Read More
About The Author
Rusty Gregory has a master’s degree in kinesiology and runs a personal training studio. He is an active contributor to dailyRX.com, an emerging leader in publishing health news for consumers, and is the author of Self-Care Reform: How to Discover Your Own Path to Good Health. Alan Chasen has a degree in kinesiology and has run a personal training studio since 1989. He advises his clients on exercise, proper nutrition, and general well-being.
Sample Chapters
living wheat-free for dummies
CHEAT SHEET
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.
View Cheat Sheet
View Cheat Sheet
HAVE THIS BOOK?
View Book Companion Site
Access practice tests
Additional Book Resources
Articles from
the book
Here’s a list of ten ways giving up wheat can prevent or slow various maladies. Many people claim these conditions are an inevitable part of aging, but those people have probably never seen what aging looks like on a wheat-free diet.
After you make the commitment to rid your life of wheat (and the sugar and vegetable oils that are often found in wheat products), you won't turn back.
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.
Wheat-Free
Every household has its go-to foods, yours should fit the wheat-free lifestyle (which also means cutting down on other grains and sugar and eliminating vegetable oils). Here are some nutrient powerhouses that will lead you down the road to better health and a better quality of life.
What you notice as you read through the list is the lack of processed food.
Wheat-Free
Stepping outside of your normal eating routine can pose challenges to your wheat-free diet. Any one or group of sabotaging factors can affect your wheat-free lifestyle, but by developing a plan specific to each obstacle you'll face, you increase your chances of success exponentially. Over time, these specific plans become established routines that create long-term stability and healthy dietary habits.
Wheat-Free
Few people can decide to change their diet and then just do it. You'll probably want to find ways to stay motivated to increase your chances of success with a wheat- or grain-free diet. Try applying the following techniques because your behavior begins with your thought processes.
By generating positive thinking in the form of mindfulness, expressed gratitude, and positive self-talk, you're better equipped to handle the challenges that eliminating wheat from your diet presents.
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.
Wheat might be partly behind the growing epidemic of obesity. When people reminisce about growing up in the 1940s or 1950s, they talk about meals consisting of pasture-raised meats; vegetables from the backyard or local market; and lots of butter, cream, and even lard.
They may also mention that the bread at the table had a different texture and taste than today's bread.
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.
Celiac disease is a condition that damages the lining in the small intestine when you eat gluten. Celiac disease can be life-threatening for those who suffer from it.
Here's how it works: When you eat gluten (whether in wheat, barley, or rye), the immune system attacks the inner lining of your small intestine to prevent the gluten from being absorbed into the rest of your body and causing problems elsewhere.
Wheat-Free
You've just left the doctor's office after discussing your wheat-free diet and now can't remember what the heck he told you. You recall something about needing to watch this number or that number and the possibility of needing a cholesterol-lowering statin drug in the future. “Come back next year for your checkup, and we'll see how you're doing,” he said.
Wheat-Free
Even with the best of intentions dining out wheat-free, you'll inevitably find yourself in a situation where calling the restaurant or looking online ahead of time isn't possible. Knowing what to look for on the menu, what to avoid, and what questions to ask the waitstaff becomes essential.
Crack the code: Menu keywords to avoid
A lot of restaurant menus have… creative ways of describing their food.
Wheat-Free
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.
Once you’ve decided to go wheat-free or gluten-free, you’ll need to clean out your kitchen of food you don’t want to eat anymore. For some people, wrapping their brains around throwing away unspoiled food may be the first obstacle to overcome.
Some habits are difficult to break, but realize that tossing every box of cereal, can of soup, and package of frozen waffles is saving you from gas and bloating today and heart disease and diabetes down the road.
Wheat-Free
Is becoming wheat-free a diet or a lifestyle change? At some point in time, you or someone you know begins the daunting task of losing weight in order to look and feel better, or for better health. For most, this process means restricting calories to the point of starvation.
Yes, you guessed it: the dreaded diet.
Wheat-Free
Replacing the wheat, grains, processed sugar, and vegetable oils in your diet with high-quality, nutrient-dense foods ups your vitamin content tremendously. Packaged food is so highly processed that manufacturers enrich many products to add back lost nutrients.
The amount of a particular vitamin in a given food isn't the only factor to consider.
Many people wonder whether they'll lack the required amount of fiber if they cut wheat and other grains from their diets. The short answer is “absolutely not!” In fact, some of the healthier foods you're replacing wheat with (vegetables and fruit) have more fiber than the fortified whole grains you were eating before.
The more wheat-sensitive you are, the more you need the restaurant staff to understand your situation. If the language barrier is too great to overcome, you can politely leave and find a restaurant where you can communicate your needs effectively.
One of life's greatest pleasures is enjoying food from diverse parts of the world.
Wheat-Free
When you're setting up your wheat-free diet, you need to know what to look for specifically in regard to the condition you're treating. A wheat- or grain-free diet is just that: foods with no wheat or grain. Non-wheat grains with gluten, such as barley and rye, are okay if you're focusing only on wheat.
When planning a gluten-free diet, though, eliminating all grains containing gluten is critical.
You’re probably going to want to look for detailed information about how and why you want to go wheat-free. To whet your wheat-free appetite, though, here's an abridged version of how to accomplish your goal right now.
Clean out your kitchen.
Your refrigerator, freezer, and pantry must be void of wheat, added sugar, and vegetable oils so you have no temptations to your new way of life.
You might already know how wheat consumption can increase levels of zonulin, which causes the blood-brain barrier to allow unwanted particles through and leads to inflammation. Science has shown a link between this inflammation and neurological diseases such as Parkinson's, Alzheimer's, and dementia (in addition to neurological symptoms of leaky gut such as migraines and brain fog).
When you are talking to your doctor about a wheat-free diet, you might try a few other tests in addition to the nuclear magnetic resonance (NMR) test. These tests indicate your risk factor for heart disease without telling you whether your arteries are clogged. Bring this list with you when you go see your doctor.
One of the toughest things to do, especially when researching and implementing a special diet like wheat-free, is carve out time in your already-hectic schedule to exercise. But it's one of the most important. Consider the following:
According to the American Diabetes Association, 25.6 million people have diabetes, and 79 million people have pre-diabetes (2011 National Diabetes Fact Sheet).
Some of the most challenging times you experience on your wheat-free journey include eating with people who haven't seen the wheat-free light (at least not yet). What do you do when meal preparation is completely out of your hands or traditional holiday foods that don't fit your lifestyle surround you at every turn?
Wheat-Free
If a food product has “wheat” in the name — for example, wheat crackers — you can be pretty certain the item contains wheat. (One exception: buckwheat, which isn't wheat or even a grain at all.) Otherwise, you have to read the ingredients list to know for sure whether a food contains wheat.
Your first stop should be the bottom of the ingredients list.
Wheat-Free
Although having a meal out that's all wheat-free, organic, grass-fed, wild-caught, is prepared without vegetable oil, and contains little or no wheat or sugar (or, ideally, grain of any kind) is next to impossible, you can achieve a couple of these ideals if you do some homework before you head out the door.
After you get the hang of eating wheat-free at various restaurants, dining out is a snap.
Eating wheat-free and traveling can be difficult without planning. At first, traveling to a foreign place and eating different food in unfamiliar restaurants seems like an impossible task. However, planning ahead can make the impossible possible.
Having a plan in place rather than leaving your meals to chance helps you to stay on track with your wheat-free or grain-free diet.
One of the tenants of a healthy diet, besides being wheat-free, is a heavy emphasis on non-starchy vegetables such as the ones mentioned throughout this book. People sometimes associate a grain-free, sugar-free lifestyle with a diet heavy in meat. That is a mistaken belief.
In fact, you’ll probably find yourself eating more vegetables than you did before you made the switch.
Family celebrations and holidays can be a tough time to eat wheat-free, besides being a time to come together with family and friends and rejoice in the occasion. However, with these celebrations come dietary challenges that can wreak havoc on your health if you don't confront them. An awareness of these challenges and how they affect you is the first step in heading them off at the pass:
Copious amounts of easily accessible food: From the proverbial fruitcake in the mail to wedding cake and tables of buffet food, food is often a central part of celebratory occasions.
When you’re changing to a wheat-free lifestyle or diet, it’s important to think about not only what you eat, but what you drink. Whether you're meeting for drinks after work or over a business dinner to close a deal, alcohol is usually at the center of the gathering.
Calling the bar or restaurant to see whether it's equipped to meet your wheat-free needs and/or you can bring your own bottle lets you stay wheat-free and enjoy a glass of your favorite alcoholic beverage.
Having conversations about your new wheat-free diet can become one of the most rewarding and frustrating aspects of your change experience. Some people will ask you legitimate scientific questions, while others will ask condescending questions and mock your answers.
The types of questions most often heard typically refer to the effects wheat has on your health.
Wheat-Free
Your actions follow your thoughts. After you begin to change how you think about food, and wheat and grains, you'll find it easier to change your behaviors. Here are some behavioral changes that can help you shift into your wheat-free lifestyle:
Journal your progress. A journal allows you to measure your progress, analyze your food intake, and keep your wheat-free goals in the forefront of your thinking.
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.
Putting a wheat-free eating plan into action has its challenges, especially when it involves creating new, healthy routines and dropping old, unhealthy ones such as comfort eating. But, no matter how tough it gets, all these obstacles are greatly overshadowed by the change's benefits.
Success at eliminating wheat and sugar from your diet for good and beginning an exercise program that lasts involves more than just a fleeting thought.
At first glance, it may seem contradictory to mention a wheat/grain-free, low-carb lifestyle and vegetarianism in the same sentence. Vegetarianism is all about carbs, particularly when you stick primarily to fruits, vegetables, and grains. Many people expand their diets by drinking soft drinks and eating chips, all in the name of vegetarianism.
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.
How does eliminating wheat and grains affects other popular dietary choices? In some cases, the dual diets work well together. In other instances, adopting a particular diet is unnecessary if you're eating a wheat/grain-free diet.
At some point in time, most people jump on the next great dietary idea all in the name of weight loss and, to a lesser degree, good health.
Some effects of a wheat- and sugar-free diet, such as weight loss and a general feeling of well-being, are pretty noticeable. But how do you know whether your blood sugar or cholesterol numbers have improved?
The only way to measure these kinds of markers is to have them tested medically. Here is a quick preview of the benefits of testing and consider a couple of supplements that may help further your improvement.
For the purposes of living wheat-free, you need to focus mostly on the listings in the following sections. The nutrition facts label exists to simplify your understanding of what a food contains, although its setup is sometimes more confusing than helpful.
Contrary to popular practice, this lifestyle isn’t going to focus on calories.
Wheat-Free
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.
The dietary principles of a Paleo lifestyle align pretty closely with those of a wheat/grain-free lifestyle. You eat simple foods and avoid processed ones. For example, Paleo-friendly proteins should be grass-fed, organic, or wild-caught. As for oils, you can use almond oil, coconut oil, olive oil, and palm oil, among others.
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.
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.
An important turn in the history of wheat and mankind was wheat subsidies. During the Great Depression, the U.S. government offered subsidies to farmers to prevent them from going bankrupt. The government paid farmers to not grow crops, causing prices to remain elevated. Since then, agricultural subsidies have morphed into various forms, depending on the perceived needs of the grain growers.
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.
So you're ready to make a change in your life by getting rid of wheat in your diet but aren't quite sure how to go about making the change last. Never fear; the change process isn't so dreadful after all. By answering certain questions and discovering what you really want, you can be better equipped to set goals that will propel you into eating a wheat-free, grain-free diet.
Wheat-Free
The differences between the wheat of yesteryear and the wheat used in processed foods today explain the negative effects modern wheat has on the body. To avoid these negative effects, all you have to do is eat less wheat, right?
Not so fast. Most of the Western world is consuming more calories and becoming less healthy.
“Healthy whole grains” are everywhere, but is it true? Manufacturers are quick to slap that label across the front of a box regardless of what else is in the product in hopes of convincing consumers that that food choice is healthy. But that conclusion couldn't be further from the truth.
Another buzzword: gluten-free.
Changing to a wheat-free diet requires mental and behavioral preparations. One decision can change your life forever. Hopefully, the health consequences of a wheat-filled diet have piqued your interest in a lifestyle change.
The motivation to change is a simple process with a challenging plan of action that differs from person to person.
Leaky gut, which is linked to eating wheat, can be difficult to get diagnosed because its symptoms are wide ranging and can seem unrelated to each other. Here's a partial list of ailments that may be signs of leaky gut (emphasis on the word partial ):
Autoimmune diseases such as celiac, rheumatoid arthritis, Type 1 diabetes, and multiple sclerosis
Chronic diarrhea and constipation
Chronic fatigue and muscle pain
Depression and anxiety
Frequent sickness
Inflammatory bowel disease
Migraine headaches, brain fog, and memory loss
Multiple food sensitivities
Nutrient deficiencies
Obesity and Type 2 diabetes
Skin conditions such as psoriasis and eczema
Treating these and other leaky gut symptoms individually is like just slapping a bandage on a gaping wound.
You are not eating your grandfather’s wheat. The days of wheat blowing tall in the wind are gone. Dwarf and semi-dwarf wheat (shorter varieties created to help combat world hunger) comprise more than 99 percent of the wheat worldwide.
Wheat that once grew wild can now only grow with human support from pest controls and fertilizers, leaving an inferior product that doesn't resemble what earlier generations ate when they were young.
Wheat-Free
Read on to find out how wheat consumption can affect your cholesterol levels. Probably the best test for LDL particle number is called the nuclear magnetic resonance (NMR) test. It uses a simple blood test that can be drawn at all major labs.
Although most people treat LDL as one reading, it actually has two components: LDL-C and LDL-P.
While you’re investigating your wheat-free diet, part of your plan will be knowing what to look for specifically in regard to the condition you're treating. A wheat- or grain-free diet is just that: foods with no wheat or grain. Non-wheat grains with gluten, such as barley and rye, are okay if you're focusing only on wheat.
You need some kind of guideline for determining whether an establishment can provide the wheat-free service you need, whether you're perusing a menu online or at the restaurant or calling to speak with the chef. Here's a checklist of things to seek out when dining out:
A lengthy gluten- or wheat-free menu: For most people looking out for their wheat consumption, having just a couple of gluten-free items on the menu isn't enough.
You might want to know how your wheat-free diet can improve your health. Your annual physical will nearly always yield a basic lipid panel, a blood test measuring overall cholesterol, LDL (low density lipoproteins), HDL (high density lipoproteins), and triglycerides. These markers are referred to as the “big four,” and the medical community gives them a lot of weight.
Wheat-Free
Lots of people, whether on a wheat-free diet or not, take a multivitamin as “insurance” for a poor diet, but nothing can replace a proper diet for health. Too often, multivitamins contain too many of the wrong vitamins and not enough of the needed ones.
The other reason you probably don’t need to take a multivitamin is that with a diet void of wheat, added sugar, and vegetable oils and regular meals of nutrient-dense foods like meats and vegetables, you get most of your nutritional needs from your food.
Wheat intolerances are much more common than wheat allergies. A wheat intolerance means your digestive system can't break down wheat-containing foods; it leads to gastric distress and other uncomfortable conditions. If you fall into the 15 to 20 percent of the U.S. population that suffers from wheat intolerance, you probably lack the enzymes necessary to break down wheat.
You've probably heard a lot about wheat and gluten and their detrimental effects on the human body; these two can pack a powerful punch. Understanding who these two culprits are and where to find them is a vital step in eliminating them from your diet.
Learn how wheat and gluten are different and why those differences are important.
The negative effects of eating wheat are wide ranging. It has a part in gut damage, but eating wheat can also impact your heart, brain, and skin.
Many people are surprised to learn that wheat, sugar, and vegetable oils play a part in the lead-up to heart disease. Specifically, they contribute to metabolic syndrome, a conglomeration of disorders that are very strong indicators for heart disease.
Wheat in diets has been linked to gut permeability, also known as leaky gut, which started out as just a theory in the alternative medicine crowd but has since been proven to be a real and measurable syndrome.
Science is still trying to figure out the ins and outs of the whole process, which is one reason many doctors are slow to (or fail to) recognize and diagnose leaky gut.
People looking at wheat-free diets, for multiple reasons, might be interested in whether the diet will cause them to lose or gain weight. As with most things with the body, the weight-gain picture is way more complex than just being the result of an abundance of insulin.
Keeping glucose levels down allows insulin levels to stay low so the body dumps energy from the fat cells.
The problem with eating a diet high in wheat and grains is that they squeeze out calories and nutrients from other foods without fully replacing them. The nutrients in milled/processed grains have low bioavailability, which means the body can't access and absorb them. Even unrefined grains are limited by the toxins the plant produces to fend off predators.
A typical breakfast in the United States is a wheat feast, usually accompanied by lots and lots of sugar. How a piece of whole-wheat toast with jelly, or a bowl of sugary cereal, and a glass of fruit juice passes for a great way to start the day is a mystery.
Both of these scenarios send your blood sugar through the roof; they get you charging out the door only to have your energy plummet two or three hours later.
After you gather all the information you need to get started on your wheat- and grain-free adventure, you can apply it to your daily routine. But sometimes situations pop up that challenge your new lifestyle. For example, dining out can make you feel like you've lost control. Here are a few situations where you may have to put a little more thought into eating wheat-free.
If variety is the spice of life, then recipes for vegetables in your wheat-free diet will make your life plenty spicy (figuratively speaking, of course). Variety in this context means foods with a wide range of vitamin and mineral content.
Nutritionally speaking, here's what's happening in many veggie-based wheat-free side dishes:
Asparagus: This green, white, or purple vegetable is rich in vitamins A, B6, C, E, and K and in minerals such as folic acid, copper, and iron.
Wheat-Free
Does cutting out wheat from your diet help your heart? Don’t forget the need to look at the big picture when evaluating lipid panel results. That's not only because the individual numbers aren't necessarily indicative of heart disease but also because they can vary quite dramatically.
The lipid panel doesn't actually measure the LDL number at all; rather, it estimates it with an equation using the total cholesterol, HDL, and triglyceride measurements.
The following philosophies and diets aren't followed as widely as the plain wheat-free diet. However, you may already follow one of the plans listed here, so they are included to give you an idea of how a wheat/grain-free lifestyle can work with these specific diets.
Many of these programs have some validity because they reduce or eliminate the sugar and refined carbohydrates that are responsible for weight gain and a major player in chronic illnesses.
Wheat-Free
The last thing you need to be stressed out about at a work function is what you're going to eat that is wheat-free. Work functions and business dinners are for gathering with coworkers you seldom see, landing the next big deal, developing your business knowledge base, and impressing the boss.
Although some company meal planners consider every possible food recommendation from attendees, you can't afford to take this accommodation for granted.
With a knowledge of what ingredients contain wheat, grains, or gluten, you're ready to focus on ones that should be eating. The grocery store becomes a more manageable proposition when you're wheat-free because the cereal, snack food, condiment, and bread aisles are nary worth a visit.
Suddenly you find yourself spending most of your time shopping the perimeter of the store, where the fresh produce, meats, and dairy reside, and venturing into the middle only occasionally for staples.
To understand how wheat affects your body, you need to understand how your body breaks down food, processes it, and distributes the resulting elements to be used as energy or stored for later use:
Metabolism begins when you eat food, which is made up of carbohydrates, fats, proteins, and fiber.
Your stomach releases hydrochloric acid (HCL) to start to break down the food.
The best way to make a hearty entree salad on your wheat-free diet is to incorporate a protein. Adding beef, chicken, or seafood to any salad makes you feel like you've had a full dinner every time. Make a little extra and set some aside without the dressing so you can enjoy a salad lunch the next day.
If you're planning on taking extra salad to school or work the next day, place the salad dressing in a separate container so your salad remains crisp.
Wheat-Free
Celebrations and holidays have a way of dragging on for days and weeks, and they can wreak havoc on your wheat-free diet if you're not ready. Think about all the wedding showers, parties, and dinners leading up to the big event, or that whole gauntlet from Thanksgiving through Hanukkah, Christmas, and New Year's.
What do you need to know about the thyroid on a wheat-free diet? Research has shown that underactive thyroid, also known as subclinical hypothyroidism, is a major heart disease risk, especially in older women.
The most common form is called Hashimoto's disease. Many times, this condition shows no symptoms and doesn't affect the results of the basic thyroid test, the TSH.
Your body may or may not be able to handle wheat, grains, and gluten. If you can't handle them, your body reacts in one of three ways:
Autoimmune disease: Your body turns against itself and attacks healthy tissues. This is what happens with celiac disease in response to eating gluten. It can take anywhere from days to years for an autoimmune disease to develop.
Here are the alarming statistics resulting from the increased consumption of wheat and how it has contributed to the health problems of the U.S. population.
All foods are made up of carbohydrates, proteins, and/or fats. Cutting back on one type means making up the difference with the other two. So when the push came in the 1970s to reduce fat intake, carbs or protein had to pick up the slack.
Change is tough, especially when it comes to your diet and going wheat-free. How many times have you set out to modify your food intake only to see your good intentions crash and burn because of an obstacle you weren't prepared for? Having an alternate plan in place is planning for success.
Most people fall into two common traps when trying to make a dietary change (wheat-free, grain-free, or otherwise).
Probably the biggest obstacle to achieving success on a wheat-free lifestyle is wrapping your head around the fact that wheat isn't good for you. If you're in your 50s or younger, you've heard the “eat more grains and lower your fat intake” message for most of your life. Trying to delete that mindset from your brain's hard drive can be difficult.
Load More Articles
Related Books
0:00
0:00
https://cdn.prod.website-files.com/6630d85d73068bc09c7c436c/69195ee32d5c606051d9f433_4.%20All%20For%20You.mp3
Frequently Asked Questions
No items found.
