Transcript Become Hot Spot Healthy

60-DAY
Group Wellness Program
Go with the
WHOLE GRAIN
Go with the whole grain
• Knowing which grains to eat can make a huge difference in how
you feel, and may also have a big part to play in whether you get
chronic disease.
• Being careful about the grains you eat is an important part of the
BluePrint for Life.
Go with the whole grain
Go with the whole grain
Go with the whole grain
Go with the whole grain
Go with the whole grain
Refined grains – a health hazard
• White rice and white flour products (cookies, donuts, cakes) =
refined grains.
• Refined grains can cause blood sugar and insulin disorders,
obesity, nutrient deficiency, high blood pressure, high cholesterol
levels, and inflammation, according to a 2010 study in the Journal
of Nutrition.
• These are some of the key factors underlying chronic diseases such
as cancer and cardiovascular disease.
Refined grains – a health hazard
• Research shows that switching to products such as porridge oats
and whole grain bread can reduce the risk of stroke as effectively
as taking blood pressure-lowering drugs, according to a 2012
study in the American Journal of Clinical Nutrition.
• Since 167,366 Americans die annually from stroke, according to
Centers for Disease Control statistics, this suggests that simply
replacing refined grains with whole grains could save thousands of
lives.
• Another three-year study of post-menopausal women published in
the American Heart Journal found that eating whole grains such as
brown rice slows progression of atherosclerosis.
Removing the goodness
Refined grains – a health hazard
Refined grains – a health hazard
• When you eat refined grains, your body has to borrow from its
own reserves of nutrients such as B vitamins in order to process the
food. The body is left in deficit. This is why refined grains are often
referred to as nutrient robbers.
• Whole grains contain fiber, vitamins and minerals, and trace
elements, which we need for creating energy, making
neurotransmitters, immunity, cardiovascular protection, and many
other functions.
Refined grains and blood sugar levels
Blood sugar swings
• Blood sugar swings speed up the aging process and cause
diabetes and obesity-related conditions. These are at epidemic
levels in the US.
• Blood sugar swings make it very hard to lose weight because they
cause insulin resistance. Excess glucose starts being taken straight
to the fat cells.
• Elevated triglycerides and LDL cholesterol, excessive inflammation,
raised levels of free radicals, the stimulation of cancer cell growth,
stiffened collagen, wrinkled skin, raised blood pressure, low levels
of the ‘youth hormone’ DHEA, and excess blood clotting are all
also connected to problems with blood sugar levels.
• Most or all aspects of the BluePrint for Life, including the lifestyle
habits, are beneficial for blood sugar levels. Balancing your blood
sugar is one of the best things you can do for yourself.
Problems with whole grains?
• Grains, either whole or refined, were never a part of our ancient
diet and may not be entirely compatible with our biochemistry.
• Some people do not digest grains well, especially wheat and other
grains containing gluten -- and even whole grains can unbalance
blood sugar levels when eaten in excess.
• Grains also contain phytates which can prevent the absorption of
minerals we need such as calcium, iron and zinc.
• On the other hand, whole grains are eaten in the Longevity Hot
Spots, and they certainly have some health benefits.
Problems with whole grains?
• If you eat them, do as the Hot Spot people do and enjoy them in
moderation, as part of a balanced diet. Choose grains which
agree with you.
• Wheat is a problem for many people whether they know it or not.
The best thing since sliced bread…?
• Cardiologist Dr. William Davis says that modern wheat is 'a
perfect, chronic poison'. It is a modern plant created by genetic
research in the 1960s and 1970s. It contains a form of gluten
called gliadin which is particularly problematic.
• Gliadin is an opiate which binds to opiate receptors in the brain.
Dr. Davis claims this causes us to consume an extra 440 calories
per day because it stimulates appetite.
The best thing since sliced bread…?
• "We’re seeing hundreds of thousands of people losing 30, 80, 150
pounds [by giving up wheat]" (Dr. Davis). He claims to have found
that people giving up wheat stop having diabetes, depression,
arthritis, irritable bowel syndrome, and many other problems.
• Wheat is addictive, especially when sugar is added. One cupcake
never seems to be enough...
What should be on your plate?
What should be on your plate?
• Fill half your plate with vegetables at lunch and supper.
• If you are having grains, make them whole grains and let them
take up a quarter to a third of the plate.
• If you are used to getting take-away food made with refined
grains, look for whole grain substitutes. Avoid white buns, white
rolls, bagels, white sliced bread, white rice and cakes and cookies
made from white flour as much as you can.
• Pasta does not cause as dramatic a rise in blood sugar levels as
other white flour products since it is made from durum wheat.
However, white pasta is still a nutrient-robber because the outer
husk has been removed. Whole wheat pasta from home-grown
flour is eaten in the Hot Spot Campodimele.
What should be on your plate?
• Potatoes and sweet potatoes are not a grain, but you can include
them as an alternative healthy carbohydrate – choose organic
varieties and eat the skin for maximum nutrient content. Sweet
potatoes are higher in antioxidants and lower on the glycemic
index than white potatoes. Chips and fries should be avoided as
much as possible since they will spike blood sugar levels.
• If you suspect you are intolerant to wheat or have a wheat allergy,
try cutting it out of your diet for two weeks, then eating a good
amount of wheat over a day or two. Watch out for symptoms over
the next three days such as bloating, gas, irritability or tiredness. If
you have any of these, you may be intolerant to wheat.
What should be on your plate?
• If you have very severe digestive problems such as Crohn’s Disease
or Ulcerative Colitis, you may well need to avoid grains entirely
and stick to a grain-free Paleolithic Diet such as the one eaten by
our hunter-gatherer ancestors.
A guide to grains
Whole wheat
• Whole wheat contains the fibrous husk and germ where the
vitamins and minerals are. However, modern whole wheat is still
likely to be problematic for many.
• Beware of ‘brown bread’ which can just be white bread colored
brown.
Sprouted and sourdough bread
• Sprouted wheat is eaten in Hunza.
• It is a more digestible alternative to ordinary wheat, since the
sprouting process breaks down much of the gluten and also frees
up many of the nutrients in the wheat. Sprouted bread does not
contain yeast and so is suitable for those with candida overgrowth.
• Sourdough bread is made with dough from wheat or rye flour
which has been fermented partly with yeast and also with
lactobacillus cultures. Sourdough bread contains slightly weaker
gluten than ordinary wheat bread and is more digestible, since the
carbohydrates and proteins are slightly broken down.
Durum wheat
• Pasta is made from durum wheat, a type of hard wheat which is
also used to make certain types of bread, such as flatbread and
some pizza dough.
Spelt
• Spelt is similar to wheat, but is a more ancient grain.
• It does contain gluten, but a slightly lower amount than wheat, and
some people who cannot tolerate modern wheat do not have
problems with spelt.
• It is higher than ordinary wheat in B vitamins, protein and iron.
• It can be used in place of ordinary wheat flour for baking,
although it does not rise as high due to its lower gluten content.
Kamut
• This is another ancient type of wheat whose name comes from the
ancient Egyptian word for ‘wheat’.
• It is more ‘natural’ than modern wheat in that it has not been
engineered and it is also lower in gluten; many people who cannot
tolerate ordinary wheat find kamut more digestible.
• Kamut is also richer than ordinary wheat in protein, vitamins and
minerals.
• Kamut flour makes a good substitute for ordinary flour in baking.
• The kernels can also be cooked similarly to rice, or sprouted.
Barley
• Barley is another ancient grain which somewhat resembles rice and
is a good accompaniment for casseroles or in place of rice. The
Hunzakuts sometimes use it to make chapattis.
• Barley contains gluten but a weaker form than that in wheat.
• It is high in B vitamins, calcium and potassium (good for heart
health).
• Use beige ‘pot barley’ rather than white pearl barley, since pearl
barley is a refined grain.
Rye
• Rye is an excellent source of manganese and anti-cancer selenium,
and is also high in fiber and B vitamins.
• It contains gluten, but this is a weaker form of gluten than the
gluten in wheat.
• Rye is used in sourdough rye bread, rye bread, rye crackers and
pumpernickel bread.
Oats
• Oats contain the weakest form of gluten.
• They contain good-quality fiber to help keep the colon clear of
toxins and cholesterol.
• They are a good source of B vitamins, vitamin E, and omega 6
essential fats.
Brown Rice
• In the parts of Bama where life expectancy is especially high,
brown rice is eaten.
• It was also traditionally eaten in Okinawa and is viewed as a
health food in Japan.
• Brown rice contains fiber, magnesium, iron, manganese, anticancer selenium, and B vitamins. It is gluten-free.
• Brown rice has a fuller flavor than white rice and should leave
you with a more satisfied post-meal feeling than white rice.
Brown basmati rice goes well with Asian dishes, while shortgrain brown rice can be parboiled and used to make risotto.
Red Rice
• This is another type of whole grain rice which has a red husk.
• It is rich in flavor and a good source of B vitamins, iron,
calcium and fiber.
• Red rice also contains antioxidant anthocyanins, which give it
its color.
Black Rice
• Also known as forbidden rice, this full-flavored grain has a
black husk and will turn purple with cooking. Black rice is a
good source of fiber, iron, amino acids and some B vitamins.
• Black rice is also very high in antioxidant anthocyanins, hence
its rich color.
• One study, published in the Journal of Nutrition, showed that
rabbits fed black rice had 50 per cent lower levels of
atherosclerotic plaque than rabbits fed white rice.
Corn
• Corn is a daily staple in Nicoya and Bama. In Nicoya the
kernels are soaked in lime, cooked, and ground into flour for
tortillas. In Bama it is ground and cooked into something
similar to polenta. In Campodimele, it is eaten on the cob with
salt, pepper and olive oil.
• Avoid GM corn which is not proven to be safe; studies suggest
it may be harmful to health. Rats eating GM corn have higher
cancer rates.
• Cooked corn contains antioxidants and a compound called
ferulic acid which is known to have anti-cancer properties.
• Corn is gluten-free.
Millet
• Millet is alkalizing, a good source of protein, B vitamins,
minerals, and silicon (a part of collagen to help keep skin
smooth).
• Millet flakes work well in porridge or home-made granola
and millet flour can be used to increase the nutrient content of
pancakes.
• Millet is gluten-free.
Quinoa
• Quinoa (pronounced ‘keen-wa’) is actually the seed of a fruit
rather than a grain but can be used like a grain in cooking.
• Quinoa was called the ‘Mother Grain’ by the Incas and
thought by them to cause long life.
• It is a good source of protein, essential fatty acids, calcium,
phosphorus, and iron. It is highly digestible.
• Quinoa works well as a substitute for rice or cous cous, in
salads, with casseroles, in stir fries and in broth. Quinoa flakes
are a good addition to porridge, and quinoa flour can be
added to pancake mix.
• Quinoa is gluten-free.
Buckwheat
• Buckwheat is the seed of a fruit and it has nothing to do with
wheat. It is a good source of protein, essential fatty acids,
and fiber. It also contains rutin, which strengthens blood
vessels, choline, a B vitamin which helps the liver to process
alcohol, vitamin B17, a compound which is thought to have
powerful anti-cancer properties, and D-chiro-inositol which is
being studied for use in treating Type II diabetes.
• Buckwheat is given to Hunzakuts if they are feeling below par
and it is popular in Japan as a hangover cure. In the West, we
can get it as flour, flakes or noodles. The flour is good for
baking and also works very well in pancakes, blinis and
wraps.
• Buckwheat is gluten-free.
Amaranth
• Amaranth is a seed which can be used in place of a grain.
• It was revered by the Aztecs, who believed that it gave them
superhuman strength.
• It is a good source of protein, fiber, vitamins and minerals,
essential fatty acids and phytosterols.
• Amaranth is available as flour and has a nutty, malty flavor.
The seeds can also be sprouted and used in salads.
• Amaranth is gluten-free.
Hemp
• Hemp is a seed which can be used like a grain. It is eaten in
Bama and used to make a soup known as ‘longevity soup’
which is eaten twice daily.
• Hemp is a good source of protein, fiber, B vitamins, essential
fatty acids, and minerals including calcium and magnesium.
• Hemp oil has been found to prevent eczema due to its
essential fatty acid content.
• Hemp products are sold in Western health food shops in the
form of hemp bars, nutty-flavored pastas, breads, and flour.
The cold-pressed oil can be taken as an essential fat
supplement and is also sold as a beauty product for skin and
hair.
• Hemp is gluten-free.
ACTIVITY:
Try to incorporate whole grains as opposed
to refined grains in your diet this week. If
you feel you may have a grain sensitivity
(gluten allergy), then avoid all breads this
week to see how you feel.
NEXT WEEK:
have purpose