Thursday, April 26, 2012

What is Wheat?

WHEAT: all breads (rye, multi-grain, white, pumpernickel, wheat, raisin-cinnamon, sesame seed etc), cookies, cakes, pastries, donuts, breakfast cereals (ALL even kashi), breakfast bars (ALL), all crackers, bagels, pizza, barley (yes the stuff in beer), any dough..... all of this stem from the wheat grown in farms, all wheat contains gluten. Mutated wheat that has changed over the last few centuries.When I say mutated I mean Hybridized, breeding of plants (or wheat in this case) to make  them resistant to the harsh challenges of mother nature (pesticides, harsh weather conditions, natural breaks from wheat being so tall) these "hybridized" or breeded plants were created so that wheat is more readily and quickly available in large quantities. Especially in the last  50 years we have seen a total change in the wheat available now. The bread that Jesus or Moses ate centuries ago is COMPLETELY different from ours today. So is it coincidence that in the last century we have seen a large incidence of increased human diseases? Many with "unknown" etiology? Diseases that were practically non-existent many centuries ago? Lets just mention a few; High cholesterol (high triglycerides, elevated LDL-BAD FAT, low HDL -GOOD FAT), Diabetes (has increased four fold in the last 50 years), Obesity, Heart Disease, Arthritis and my favorite Celiac disease (Gluten allergy disease) just to mention a few. One in three Americans are found with pre-diabetes, diabetes and or obesity....still don't believe our nation is fat? I see it every time I go to work...my typical patient has the expected triad of diseases in their history DIABETES, HYPERTENSION and elevated LIPIDS (all of which eventually end up with heart disease and  kidney malfunctions if not treated). And trust me Its not just the elder population that come in with these issues, its young people too 20s, 30s, 40s and 50s! Eliminate wheat products, eliminate most diseases caused by diet. It makes sense: take away product that surge your sugars and exaggerates insulin responses, normalize your cycle of hunger in turn ridding of your addiction, lose the weight especially that dangerous visceral fat and, all over decrease your chances of disease. I don't care who you are, but I know it's what we all want...because health is PRICELESS.
So I make the list so that we are clear in what exactly falls under the wheat category. Not just your innocent morning whole wheat toast or muffin huh?
     All of this information is a simple summation of the scientific evidence that is out there proving the crimes committed by wheat and grain products! Just look it up yourself, information is so easily available now. Just make sure that they come from valid sources. I do not just come up with all of this in my little brain, I read books written by scientists and Doctors whom do all the scientific research for you. If not just read the stories of people whom already become "Paleo eaters" or on a "Gluten-free diet". The results are compelling! Who knows....maybe you'll even try it yourself?

I'm only on my day three of the "gluten free life", and thus far I still feel great. I've noticed that I do wake up hungrier and crave my scrambled eggs and a banana! (yum). Sometimes I still feel some "withdrawal" effects such as occasional cravings, but not nearly intense as before. Slowly but surely ridding of the addiction.

This here was my dinner. Turkey pesto meatloaf (OH SOOO GOOD!) baked sweet potato fries and fresh steamed broccoli. I got so full I barely finished! Yup, signals that my "appetite and portion control centers" are coming back to normal.

This turkey meatloaf I learned from a good friend of mine Lorraine, shes a dietitian and also a crossfit trainer. She has taught me so much, but I was so stubborn and did not follow her advice for so long....so here I am now kicking my self in the a$% and hearing the "I told you so's" which I deserve. lol.

(Note: obviously I cannot blog everyday, I do have a full time job and a life too;) , but I attempt to make my inserts 4-5 times a week if possible.) Stay Healthy and stay strong;) BTW feel free to ask questions, I may not know all the answers, but I can maybe point you in the right direction;)

Wednesday, April 25, 2012

Give up BREAD?!? Are you crazy?

Yup its the initial reaction most people have, including myself. Things like "are you nuts? how will you live without carbs?", "Omg how will I live? no bread? no carbs?", "you  mean like no bread?". Even my little sister text me to say "cool blog, but I'm gonna keep reading to see how long you'll last". Seriously people, listen to ourselves, we sound like addicts. I'm not saying "give up veggies, give up fruits", if I did would you freak out then? Probably not, in fact I bet you'd be excited that you wouldn't have to make the effort to add those into your diets.  Well that's exactly what we are..ADDICTS. Wheat is addictive. I'm addicted. All my life. I've always said how I could give up sweets and sugar, but bread? Never. Even with my healthy eating habits every morning I couldn't wait to have my piece of wheat bread, or lunch a "healthy" turkey sandwich, and dinner with brown rice. Its there in all my meals, fueling my addiction without me knowing. Day in day out, eat, gym, sleep, work. Where are my results? Damn scale won't budge, darn jeans wont fit. Is there something wrong with my hormones? Nope, I tried that excuse already had my Doctor run a LONG list of lab tests per my request (which he looked at me like I was crazy, but how could he say no? after all I'm paying!) To my very own surprise ALL normal, normal NORMAL. Except that my LDL had seemed a little more elevated than the last time I checked....WHAT?!!?

So whats  my excuse now? My genes suck? Ha, genetics  may play a part or a role in how metabolisms function, how we lose and gain weight and how fat is distributed throughout ones body. But not the reason why we are fat. Definitely not the sole reason why we are fat. NO more excuses please. Ive tried them all, just trust me on this one;)

So back to wheat addiction. If we were in an AA like environment I'd stand up and say "hi, Im Jex and I am a wheat-aholic". Yup, I admit it I am. How do I know that? Well lets look at how my eating patterns went. Morning: had my piece of toast right? And you maybe a muffin, a bagel etc options endless. What happens about 1 to 2 hours later? I don't know about you, but Im HUNGRY again. And what do I crave? Something with wheat as its main ingredient. If I don't eat some kinda of "carby bready" thing I'm irritable and anxious. Yea I know I could have an apple and be healthy, but who wants that? I want bread damit! So lets take a look as to whats happening to my body at this point. Ill try keeping it simple for the non-medical minds;) Ok, what I found in my readings is that a piece of wheat bread has a glycemic index (Glycemic index- how much a food susbtance will raise your blood sugar levels) of  72, compared to  table sugar-59. Snickers bar-42. Wait what? yup, a piece of wheat bread shows a higher GI than does a snickers bar! (nonetheless Im not saying go crazy on snickers bars, its still sugar and sugar turns to fat period, stay away). So studies conducted have shown that "wheat products elevate blood sugar levels more than virtually any other carbohydrate, from beans to candy bars" (Wheat Belly, William Davis M.D). The higher the blood glucose level (carbs turned into sugar into your your blood), the higher the insulin level then then more FAT that is deposited- vicious little evil circle. Then once your sugar levels drop, Bam your craving a new fix and quick! Sound like an addict yet?  This little roller coaster takes you for a ride everyday. So time goes buy , everyday roller coaster ride, more accumulation of visceral fat (fat in the abdominal area), resulting in yes...the wheat belly. Wheat is addictive due to its morphine like affect, studies have shown that wheat has "morphine like properties" compounds that binds to your brains opiate centers.....just like heroine addicts, except without the high. You do however get a form of reward and euphoria. Dr.Davis also mentions how wheat stands alone as one of the few foods that can "induce pleasurable effects, and generate a withdrawal syndrome upon its removal". Scary huh? Something we all thought so innocent of is stamped all over stores advertising "WHOLE HEALTHY & HEARTY"....blah blah blah.So what did we learn? just the basics lets recap. Consume wheat-> blood sugar elevates-> insulin deposits all extra glucose into fat cells> blood sugar drops-> the craving kicks in-> you start all over again-Capiche? You don't need to know the scientific details (although I like to know the ins and out). You see it in yourself everyday.

Let me report to you how my wheat free day has gone. I feel great, I had my scrambled eggs (one yolk), one banana then later post workout protein shake, then chicken and broccoli, then half an apple and almond butter, and finally dinner green peppers n beef stir fry. No cravings, I feel good, satisfied, less bloated. Just a baby step further into my journey;) Stay strong:)




Tuesday, April 24, 2012

Introduction to my WHEAT BELLY

For the past two years now I have steadily gained weight....a total of about 30lbs! Lets look at the stats....I am a  27y.o female, 5 foot tall weighing an astonishing 144lbs, my BMI is calculated at 27.9% (people in China would call me OBESE!). Being short is not forgiving, every extra pound shows! So you might be wondering, this girl may have self esteem issues, or obsessed with skinny looking models and angry that she herself cannot look that way....WRONG. If anything I love the way women look in the bodybuilding forums, lean and muscular. That is my goal! Then your wondering "hey, just hit the gym and eat better!". pfft....sounds simple enough right? If it were, then why are we not all lean and skinny? hmmm...

Let me start by giving you a little more information about myself. Currently I am a nurse with 4 plus years experience. I have been a gym goer and active since I was 18. But It all started when I hired a trainer when I was 23, I needed someone to guide me through workouts and push me to gain strength and weight loss. After a year... what a transformation I went from 140lbs BMI >30 to just under 120lbs and BMI 22%, plus a much stronger and leaner me. I read health books, workout books all to gain more self knowledge. I became obsessed with weight loss. I continued on my own weight loss journey. I finally hit my "prescribed" weight for my height. Weighing 112lbs BMI 19% at the age of 24 almost 25. YAY !" how did I do it?" Id ask myself today. When I really thought back at my eating habits, they were ridiculous. I cut out so many calories and worked out 6days a week for 2 hours! That cant be healthy....Now was I skinny? yes. Was I the lean sexy muscular look Ive always wanted? NO. My family was concerned, they began to say I looked "sick". But regardless I was happy, I wasn't this over weight girl I have spent most of my life being.

Long story short my eating habits were not sustainable nor a way of living life. I got comfortable being skinny and little by little began eating what I pleased. Still I always maintained my gym going habits, I did P90X, I did the Jillian Michaels 30 day get ripped challenge, I ran 5Ks and even joined a Crossfit Joint. You'd think by then I was this lean transformed machine, almost an athelete. NOPE. FAR FROM IT! Steadily overtime I started gaining weight sometimes losing some, but always gaining it back plus more! I got desperate, tried diets, thermogenic weight loss pills, double my workouts, starved my self , quit smoking (yes then a smoker). Slowly I was sabotaging my own metabolism. What did I do so wrong!? Was I in denial? Did I not learn from ALL of my own educational reading and advice that DIET and consistency are 80% of your weight loss goals? NOPE. Not yet, I had to hit several rock bottoms before it finally hit me.

So here I am today, battle wounds and all. Your typical American trying to figure out the perfect weight loss method. Is there one? Heck no, I think most of us have or will eventually figure that out. Simple as this, clean up your diet and be consistent in your workouts. Time will reap results. Now I am not only "cleaning up my diet" but I have come to the realization that something has been wrong in my diet. I eat mostly healthy. Lots of good fats, lean meats, veggies and fruits and your FDA recommended heart healthy whole wheats and grains. Hmmm....Ive read The Paleo Solution by Robb Wolf (recommended to all crossfitters), amazing information, results mind blowing. But I failed to stick to it and go back to my grains and breads. A year and a half later, today I am reading Wheat Belly-William Davis M.D. Compare the two and find minimal differences. Only in their approach to the subject differs. But their point: WHEAT EQUALS FAT AND UNHEALTHY BODIES! So my challenge starting today April 24th 2012, is for the next 30daysto  eliminate Wheat from my diet completely and report my results to YOU. I will discuss further more in my blogs how and why wheat is so DAMAGING to humans in every aspect. I am NOT a dietitian, nor a trainer. I am simply giving you information based on my experiences and personal knowledge as a health care provider and health advocate. So stay tuned as I take you into the journey of a real life experiment, a life without wheat!