The Grain Manifesto
There is some great information out there about grains. The folks at The Whole 9 put up a great piece that really covers all the bases!
The Grain Manifesto
We’re continuing our “manifesto” series (refer back to dairy and peanuts for earlier offerings) with the one topic most likely to spur controversy – grains. Our Whole30 program doesn’t include grains of any kind – no breads, cereals, pasta, rice, not even fake grains like quinoa or gluten-free substitutes. We’re about to tell you why. (Note, we are well aware that this information may run counter to everything you’ve ever been told by your parents, doctors, personal trainers, government agencies and TV advertisements. For that, however, we make no apologies… because all the people who have been selling you Whole Grains for Health all these years have been just. Plain. Wrong. We understand if this makes you kind of angry. It makes us angry too.. but that’s a topic for another post.)
Why We Don’t Eat Grains
A. Grains provoke an inflammatory response in the gut
Lectins are specialized proteins found in many plants and foods, but are found in high concentration in grains (particularly wheat), legumes (particularly soy), and dairy. The most commonly referenced grain lectin is called “gluten”, but there are many others which are found even in pseudo-grains like quinoa. Lectins serve many biological functions in animals, but foods with high concentrations of lectins are harmful even if consumed in moderate amounts.
Lectins are hardy proteins that do not break down easily, and are resistant to stomach acid and digestive enzymes. They migrate through your digestive tract largely intact, and disrupt the intestinal membrane, damaging cells and initiating a cascade of events leading to eventual cell death. (Translation: lectins destroy the cells that line your intestines, leading to small “microperforations” or tiny holes in your intestinal lining.) These holes allow intact or nearly intact proteins, bacteria and other foreign substances to cross into the bloodstream – where they do not belong. As the immune system notices foreign substances in the body, it responds and attacks. The immune response can manifest in an unlimited number of conditions (not just in the digestive tract!) commonly referred to as “auto-immune” in nature.
It’s important to note that these cautions are not just critical for those with a diagnosed Celiac condition. These negative downstream effects happen to everyone who eats grains, to various degrees.
B. Grains spike insulin levels
Grains pack a whopping amount of carbohydrates in a very small package. As most grains are also heavily processed (yes, even whole grains) they are broken down into blood sugar (glucose) in your body very quickly. A high amount of ingested carbohydrate broken down very fast leads to a spike in blood sugar. The body, demanding homeostasis, then releases a massive dose of a hormone called insulin to pull blood sugar levels back down. This is often referred to as an “insulin spike”.
When too much blood sugar is present in the system, your body quickly runs out of places to store it as useful energy, and will store any excess as body fat. In addition, when too much insulin is present in the system, the cells in your body become desensitized to the hormonal “message” insulin is trying to send. Since the message isn’t getting through, your pancreas is prompted to release even more insulin when your body doesn’t need it. Finally, chronically high insulin levels lead to a condition in which your body has trouble releasing the energy already stored in your cells. This is a bad place to be. If (via a diet high in carbohydrates) this pattern continues, insulin levels continue to rise, fat stores continue to grow and the body becomes completely incapable of responding to its own directions.
C. Grains have an acidifying effect on the body
A net acid-producing diet promotes bone de-mineralization (i.e. osteopenia and osteoporosis), and systemic inflammation. Grains are one of the highest acid-producing food groups. By replacing grains and grain-containing processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance (and a more positive calcium balance). Recent research out of Tufts University has also shown that a more alkaline diet preserves muscle mass. We like muscle mass.
D. Grains are “empty calories”
All grains – things like oatmeal, pasta, breads and cereals – have two things in common. They are calorically dense, and nutritionally meager. A small portion of grains packs a whopping amount of calories, almost all in the form of carbohydrates. All those calories, however, contain a miserly amount of vitamins, minerals and phytonutrients (also called phytochemicals). Compare the calories, carbohydrates and vitamin profile of two large slices of whole grain bread (100 grams) to one cup of chopped, cooked broccoli (184 grams – nearly twice the mass). (Nutritional stats from NutritionData.com)
Note that we’re not saying there is nothing good to be found in grains. They do contain vitamins and minerals in various proportions and amounts. But the serious down sides of grains far outweigh any potential health benefits. Bottom line – there is NOTHING found in grains that you can’t get from a better source with NO down sides (like vegetables, fruits, nuts and seeds).
Living Paleo
We asked folks to do The Whole9 for 30 days. That 30 has come and gone for most and getting on with your life is now the goal. We have always stated that the diet you do is the best diet for you. Here are some really great tips. This is a great site also!
10 Tips When Eating Paleo
- Enjoy eating paleo. Enjoy what you eat. If you are unhappy with what you are eating you are unlikely to continue to keep eating that way, and once the nutrition is gone, staying fit and healthy becomes much harder.
- Pre-cook food. Spend a few hours at the beginning of the week and cook big batches of food. This will allow you to minimise the amount of time that you have to spend cooking during the week.
- Cook more that you need. This is similar to the previous tip, the idea being that if you cook more than you need for one meal then you can eat it later, or the next day.
- Rather than cutting yourself off from all of those foods which you enjoy that aren’t 100% paleo friendly, simply eat smaller amounts and be moderate.
- Do not keep junk/unhealthy food that you know you shouldn’t eat, in the house. For most people, if it is in the house they will eventually eat it.
- Do not run out of food. This is horrible. Do not let it happen to you.
- Try planning out your meals for a week. This comes easily to type one personalities, for the rest of us it can be a nuisance. Though this has the benefit of ensuring you know what you need in the house for the week, and eliminates that time wasting period during which you try and figure out what you should cook for dinner.
- Keep a handy meal replacement shake/can of tuna in your car/office/desk/bag for a paleo friendly snack in case plans change.
- Learn to use spices; this will do wonders for you and will offer variety and different flavors to your meals.
- Eat lots of vegetables; try and eat a good variety with many different colours.
So What Now?
With so many of you finishing your Whole30and doing a great job, the inevitable question is..."what now?" Every person is going to have some slight variations here, and that is part of what the 30 is about. The people that FINISHED with us, did not go off at all. No "special" meals or "I was at a party" "it was my anniversary" they did the entire program from start to finish. Folks stayed over and over, but the ones who did The Whole30 really did it. My plan is to eat 100% clean with one "open meal" per week. Some people are looking at 100% and two open meals, and others are varying on and off schedules. The feedback from folks is that much of the food that you thought you wanted back in your life will now do some damage to you when eaten, others welcomed things back. It is a slippery slope, and you need to trad carefully. Finding balance will be the key; a way to eat forever without having to diet. Try to stick to good whole food based on lean proteins, vegetables, some fruit and healthy fats. If you need any help, let us know!
Ribs!
Ingredients:
1/2 cup paprika
2 tablespoon salt
1 tablespoon dried ginger
1 tablespoon dry mustard
1 tablespoon black pepper
3 racks baby back ribs
Tropical BBQ Sauce, recipe follows
Whisk all ingredients together.
For the ribs:
Directions
Rinse and dry ribs. Place on a clean cutting board and pull off the membrane, the thin fatty skin that lines the underside of the ribs. Trim the ribs of excess fat and meat. Liberally season both sides of the ribs with 1/4 cup of the tropical dry rub. Wrap ribs in plastic wrap and refrigerate for at least 8 hours so flavors can permeate.
Preheat grill to 200 to 225 degrees F using charcoal and indirect heat.
Place ribs meatier side down on the grill away from the flame. Cook the ribs 2 to 2 1/2 hours total, turning the ribs halfway through, until ribs bend.
Fake Sugar
There are at least two things in life that I continue to crave for no good reason; Cigarettes and Diet Coke. I don't eat Glutens but I can't seem to beat these monkeys for good. I have not had a diet coke in 30 days and all I can say is that I want one. There is NOTHING GOOD that comes with it, and I routinely give them up, but they always sneak back. Smoking is such a socially unacceptable habit that it is easier to avoid. If I like diet coke so much, what the big deal? Fake sugar has shown in several studies to spike insulin, as well as cause "fake" hunger. Even if I could ignore the endless chemicals and rampant over processing of diet coke, the studies are pretty convincing. HERE is a good one. Where are you with your sweeteners?
Quick FAQ’s
We will try to anser a bunch of questions at once here.
There are things within the Whole30 that differ from Paleo.
I can not speak for Dallas & Melissa, but my understanding is that while much of the Whole30 is based in Paleo nutrition they are not one in the same. Over the years with experiments and research and being free thinkers, The Whole9 is based on quality foods that do allot to help the body while doing as little, to no damage. Things like Cashews and Carrots that are considered "off" in Paleo are considered fine while doing Whole30
I am not dropping weight.
I struggles with this, and I think most people that are honest have also. Almost everyone I know talks about performance, but will still have a body composition element in their challenges. MOST people who want to lean out will do so to some extent on the Whole30 and will continue to have improved body composition while eating Whole9. EVERYONE I have seen on Whole30 has had substantial improvements in their strength and recovery. If you can move heavier things faster and more often you will find the right body composition for you. STAY THE COURSE! We can make adjustments with you, buy do not start dropping calories. I literally wasted months by under eating to lean out and in that time I got weaker, slower, more injured and still did not lean out! This is a long term process.
It's too hard!
No it isn't
I can not travel and vacation while eating this way
Bull shit! Lisa and I both just drove too and from Wilmington NC with teenagers and stayed true to Whole30. Pack and plan and shop smart. If a restaurant has fish and spinach salad you can eat like a king. I had a wonderful Salmon fillet over Spinach with root veggies. Sushi bar? Leave the Soy Sauce and rice out and pig out. Boars Head deli meat, baked chicken, eggs, salad bars, fruit and vegetable stand and farmer's markets. If you are done with Whole30 and eating Whole9 style, you can have an "off" meal if you want crab dip or some beers.
These guys have an awesome store! Everything you could want. Check them out HERE if you are traveling
Food as a reward
I really like allot of what this video is saying. We have gotten to the point in our society where so many of the diet issues we are dealing with have nothing to do with food or hunger. We eat when we are sad, anxious, stressed, ect. I have a hard time telling people that food is just something to fuel your workouts. That is going a bit far for me, but the flip side is really damaging. The mindset of snacks for kids having to be unhealthy to be good. Rewarding ourselves, or our children, with foods that will cause long term damage to metabolism, energy, and relationships with food. I don't want to get into the underlying psychological aspect to eating, so lets just keep it simple. If you are not happy with how you look, feel or perform why would you pass along the very food choices that led to this to your kids?
BBQ!
I LOVE Barbeque, but not when the trade off is loads of sugars and preservatives. I will go off the reservation now and again to get some great ribs, but very rare. I have tried and tried to make a sauce that:
1) Tastes great
2) Lacks sugars and preservatives
3) Has no vinegar (strict Paleo says NO..Whole9 says some)
I have FINALLY come up with one!
INGREDIENTS
Arrow Root
Apple Cider
Cumin
Dijon Mustard (I use a coarse ground spicy)
Chili Powder
Paprika
Cayenne Powder
Garlic
I make to taste, so you will need to play with amounts. Take 3 cups of Cider and boil it until about 1/2 is gone. Pour 1/2 of what is left in a Tbsp. of Arrow Root and whisk until pasty. Add more Cider until the consistency in like Molasses. Mix in dry ingredients and you are set. I dumped this into 2 lbs of grass fed beef cubes and set cooker on low all night. AWESOME flavor!
Grass Fed Beef
I honestly felt for a long time that allot of the organic and grass fed and free range stuff was for people who had nothing better to worry about. The ones who order a tall half-skinny half-1 percent extra hot split quad shot latte with whip in a venti cup at Starbucks. I had nothing against any of it, but did not see where it fit into my life. One of the few things that I like about me is that I can follow directions and a training plan well. When I signed on to do The Whole30 they said grass fed beef so I got some. What I did like about it right away was that it was from local sustainable farms. The more I read about the health and environmental benefits the happier I was with grass fed.
A major benefit of raising animals on pasture is that their products are healthier for you. For example, compared with feedlot meat, meat from grass-fed beef, bison, lamb and goats has less total fat, saturated fat, cholesterol, and calories. It also has more vitamin E, beta-carotene, vitamin C, and a number of health-promoting fats, including omega-3 fatty acids and “conjugated linoleic acid,” or CLA
When animals are raised in feedlots or cages, they deposit large amounts of manure in a small amount of space. The manure must be collected and transported away from the area, an expensive proposition. To cut costs, it is dumped as close to the feedlot as possible. As a result, the surrounding soil is overloaded with nutrients, which can cause ground and water pollution. When animals are raised outdoors on pasture, their manure is spread over a wide area of land, making it a welcome source of organic fertilizer, not a “waste management problem.
If you take out the proven health benefits and environmental benefits, you still have the benefit of meat raised on a local, sustainable farm. These farmers have a vested interest in your area. They are committed to keeping their land family owned and operate in a sustainable manner.
The evidence, links and photos go on and on. I have no real motivation to get you to eat grass fed other than that it is a healthier choice. Grass fed beef has great texture and flavor. There isn't any taste issues to get used to, It tastes great, is great for you and great for local farmers!
HERE and HERE are great pieces on grass fed beef.
