DVD – “GRAINS AND YOUR HEALTH” 1. People with wheat or gluten sensitivity may gain weight if eat certain grains. They have weight challenge and health issue. When eating a lot of gluten or wheat, they might feel bloated, heavy, and rings may feel tight. 2. What is Gluten? Gluten is the major part in wheat, rye, oats or barley. It’s the protein in those grains and makes baking goods crunch on the outside and chewy in the inside. Wheat has been genetically engineered to increase the gluten contents, and it can be as high as 100%. 3. Our ancestor didn’t eat much of wheat or gluten; they ate legume, nuts, seeds and berries. 4. Safe alternatives: millet, buckwheat, rice, yam, corn meal, legumes, lentils and beans. 5. Wheat itself can adversely affect immune system, skin, glucose and other health issues. It also triggers the water retain. It is a slow reaction and can happen 48 hours later. 6. How to tell the immune reaction is wheat or gluten? Do a two-week trial-run to go off wheat or gluten. Wheat is usually listed on label such as flour. Soy sauce has wheat. Don’t eat pre-packaged food in those two weeks unless it is clearly labeled that there is no wheat. It’s not in any vegetables, meat or seafood, even if the animals are grain fed. If you only go off wheat and eat oatmeal in the morning, and still get swollen after a few days, it might be gluten. Then try to go off gluten for two weeks. For example, one person had high blood sugar even after eating oatmeal. Took gluten off, she was fine. She had clear reaction to gluten. 7. No matter white flour or whole wheat flour, it has the same effect on wheat or gluten sensitivity. However, whole wheat has lower GI. 8. Soup can has wheat, because of the thickener. Try to avoid sauce in soup. Any gravy has wheat. Safe alternative to soup thickener is agar. 9. Buckwheat noodle is great. Vegetable noodles might not be safe. Rice noodle is fine, although it has high GI. If you are sensitive to gluten, even eat rice noodle, you can lose weight but not body fat. It is water weight. 10. Flax seed is a great fiber supplement when you are on gluten free diet. 11. How long it takes our body to flush out the toxin from wheat or gluten? It will not be completely out of your system. Do you need to stay on wheat free forever? No. You can eat it occasionally. It’s totally individual. Make notations how you feel. 12. Not every disease is related to wheat or gluten, but a lot of chronic health issues are related. 26% of type I diabetes may be reactive to gluten. 13. There is family pattern in wheat or gluten sensitivity. 14. When kids eat gluten/wheat free, their minds work more clear, they concentrate better, and their school performance is better. 15. It’s best to try as a family effort. 16. Gluten-free could help sleep difficulty. Q&A: GRAINS, HEALTH AND YOUR WEIGHT 1. Your body needs Proteins, Fats and Carbohydrates. Which category do grains fall into? Carbohydrates 2. The right carbohydrates are the ideal source of energy for your body and do what for your health? • Keeps your digestive system fit • Feed your brain and nervous system • Within limits will keep your body lean 3. Starch and fiber are what kind of carbohydrates? Complex 4. Sugar is what kind of carbohydrates? Simple 5. Polysaccharides are chains of glucose molecules, what are the three forms? Starch, glycogen and most fibers 6. What is the plant’s storage form of glucose? Starch - shorter chains of glucose not often branched 7. What is an animal form of glucose? Glycogen – longer and highly branched 8. Fiber is found primarily where? The supporting structures of plants such stems, leaves and seeds. 9. What is the biggest health benefit difference between Starch/glycogen and Fibers? Fibers have bonds that the human digestive enzymes cannot break down, so they work as roughage aiding in digestions and elimination 10. How many grams of fiber per day are recommended for most adults? 25 grams 11. What are the two types of fiber? Soluble and insoluble 12. What type of fiber forms a gel when mixed with liquid and is sticky substance and what are some sample foods that are rich in this type fiber? Soluble - Fruits, dried beans, peas and other sources 13. What type of fiber accounts for @70% of the fiber in our diets and is gritty and passes through our intestines largely intact? Insoluble - whole grains, barley, couscous, carrots, cucumbers, celery and other foods. 14. Fiber helps the body in numerous ways. Name a few ways. 1) Help the body handle glucose and insulin 2) Possibly reduce the risk of colon cancer by speeding foods and harmful materials through the digestive tract 3) Reduce energy consumption by displacing calorie-dense concentrated fats and sweets from the diet 4) Possibly reduce the risk of heart and artery disease by assisting displacement of fatty, cholesterol- raising foods 5) Promote feelings of fullness 6) Help prevent constipation and other intestinal problems 7) Help prevent bacterial infection of the appendix. 8) Stimulate the muscles of the digestive tract so that they retain their health and tome 15. Is it possible to get too much fiber? Yes, but when consumed naturally through whole food rather than purified fiber added to non-fiber food the compounds and make-up of the food can be processed better. 16. Name one or two samples of purified fiber. Oat or wheat bran 17. What can be a challenge to your health system when consuming purified fiber? The nutrients original in the food has been removed and/or can in turn act as chelators to nutrients such as iron, zinc, calcium and others. 18. What is the best form of fiber? WHOLE GRAINS 19. What is considered a processed grain? Crushed, rolled, extruded and/or cooked 20. What words are NOT whole grains? Multigrain, 100% wheat, seven-grain, stone-ground, bran or cracked wheat 21. What words should you look for which ARE whole grains? Whole wheat, whole oats, brown rice, bulgur, graham flour, oatmeal, whole grain corn, whole rye and wild rice 22. Are all whole grains low glycemic? NO The digestion of a grain and how it affects your body is the whole premise behind what? The glycemic index 23. The measure of how a food raises blood sugar concentrations and elicits an insulin response in the body is called the what? The glycemic impact 24. What is the method used to classify foods according to their potential to raise blood glucose levels? The Glycemic Index 25. Though starch begins getting broken down in the mouth and stops in the stomach, it resumes full speed and completes its final breakdown for most carbohydrates where? In the Small Intestine 26. The goal when consuming carbohydrates is what? Slow breakdown to glucose with a slow feed of sugar into the blood stream 27. Where is the next destination after the small intestine? Final form is taken to the liver where it is circulated to cells or to storage as fat 28. What is the primary determinant as to how fast a carbohydrate is broken down into glucose? Amount of fiber making up the carbohydrate 29. Name at least 3 areas of your health that wheat or gluten may have adverse affects on. Adverse affect on immune system, skin, glucose, other health issues. 30. What immune system takes the biggest hit from a Wheat sensitivity? Does a body always feel it right away? Wheat high on allergy immune system – most often slow reaction, some worse than others. 31. What are the Gluten Grains? Wheat, Rye, Oats and Barley 32. What is the potential challenge with Oats? Most are processed in containers that are used for wheat processing, therefore, there is a transfer of the wheat and glutens. If you eat oats, be sure to get Steel Cut oats. 33. Is Gluten a Fat, Carbohydrate or a protein? Protein found in Wheat, Rye, Oats, and Barley. Makes something crunchy on the outside and chewy on the inside. 34. What are Preferred Carbohydrates that are wheat free? Millet, Buckwheat, Legumes, Beans, Lentils, Yams 35. Can you have sensitivity to wheat and not gluten? Yes, it may not be gluten that you are sensitive to. 36. Can you have sensitivity to gluten and not wheat? No, there is Gluten in Wheat 37. You can get tested for Gluten sensitivity through a doctor. What is an on your own way of possibly determine whether you are sensitive to either wheat or gluten? Remove all wheat and gluten from your diet for at least 2 weeks to purge it from your system and re- introduce it being aware of how your body is reacting. 38. What do you look for on packaging? READ THE LABEL. Look for flour, wheat, commercial soy sauce, pretty much any packaged foods. 39. Name three type foods that Wheat is not in. Fruit, veggies, meat proteins, eggs 40. What is the best bread to eat and how do you determine that? READ the Label and look for gluten free labeling – special note – gluten free breads are usually LOW in fiber and therefore, are HIGH GLYCEMIC. 41. What is a good fiber supplement that is gluten free? Flax 42. Where is the easiest place to shop for wheat and gluten free food choices? Health food stores 43.