My experience with the Wheat Belly Lifestyle

Agenda

1. What is Wheat Belly

2. My experience being wheat free

3. Why Try this

4. Surprises about Wheat

5. Recipes

6. Counter Points

Pizza RamenBreads CookiesCakes Noodles

CroutonsCereal

Chips

US Dept. Agriculture – Food Chart

My personal experience …Stumbled upon the book based on a friend’s recommendation…..

Decided to try it on a whim to see what the whole hoopla was all about …

• Day 2 : Noticed no 2 pm yawning or drowsiness……this peaked my interest specifically …• Day 14 : Didn’t even feel all that hungry …. Difference from the “ I am always hungry “ feeling …• Day 14 : Didn’t feel the need for late night snacks or cookies• Just felt light / good / lethargic / lost a lot of weight • Didn’t experience : joint pain | acid reflux |heart burn | high blood pressure | IBS | High Sugars |

Skin rash | Migraines | Depression lifted | Iron deficiency | A.D.D | Rheumatoid Arthritis ..

It wasn’t all happy happy • Wheat Withdrawal Syndrome !!! Implying : Wheat is a drug ! • Did get the stomach flu• Lose the convenience of “on the go” food …

What makes this so different exactly ?

• Claim in the book that wheat is all over the place …shocking results when I investigated this on my own..

• Will you gym at the age of 40 – 50 ? The curious case of my mother …

• Because you don’t miss out ….Pizza’s / bagels / Dips / burgers are part of this lifestyle switch

• No concept of a cheat day .. • Just need to be creative re: how you can avoid wheat yet have all those amazing items !!!• Whilst Beer and Vodka have wheat …there are wine and gluten free options …• Once I realized what was wrong with Wheat specifically, I was able to say NO so much

more easily even at restaurants amongst my friends ..

Other Reason’s….

Wait, what’s wrong with Wheat exactly ?

1. Its Franken wheat …its genetically modified wheat …our grandparents had something else !

2. Spikes sugar level in the body (think of yawning at 1 pm after lunch) - Modern bread is 75 % - 80 % Carb - Amylopectin A found in many grains including wheat, specifically is what is converted to sugar, raising blood sugar..- Triggers insulin response to bring sugar level down in the blood … - Repeated insulin triggers two things

- Brings blood sugar down by pushing sugar into your cells…if your cells don’t need the excess sugar – accumulates as fat ..- Over time, insulin receptors on blood cells becomes insulin resistant --- this is Type 2 diabetes

3. Has Gluten which stimulates appetite (I am always hungry….) - Gliadin protein responsible ..creates euphoria reward feeling in the brain similar to drugs … binds to “opiate receptors” - After breakfast at 7.30 am --- you feel hungry again at 11 am ….- Avoid wheat, avoid the appetite ---you automatically end up craving less (400 – 500 calories less) … no ‘late night’ cravings…

Wheat is ranked very high of the glycemic index table [periodic table for Carbohydrates] …Ranked at 72….Table sugar is 59 ….Pure Glucose is 100

Cross Bred Wheat vs Natural Wheat (Emmer)

Natural Wheat strains are tall (4.5 feet tall), slim and smaller grains

Cross Bred wheat is short / stockier

It All Begins as a GRAIN !

Wheat Corn Rice Oats Barley Rye Millet Quino

a Buckwhe

at Amaranth

• All purpose (W)

• Whole Wheat• Semolina• Cake Flour• Durum Flour • Spelt• Kamut Flour • Cake Flour • Pastry Flour • Self Rising

Flour

• Brown Rice Flour (from Brown)

• White Rice Flour (white Rice)

• Oat Flour (Oatmeal)

Barley Flour

• Dark Rye flour

• Light Rye Flour

• Pumpernickel

Millet Flour

Quinoa flour

Buck - WheatFlour

Amarnath Flour

• Corn Flour (US) / Corn starch (UK) – Refined

• Maize flour

• Corn

Meal –ground

Other Grains !

Tapioca Chick Pea Coconut Almond Cauliflower Pecan Walnuts Golden

Flaxseed Pumpki

n

Tapioca Flour

Chickpea Flour or Garbanzo

• Almond Meal (Ground)

• Almond Flour (Blanched)

Coconut Flour

Coconut Flour

Ground Pecans

Ground Walnut

• Almond Meal (Ground)

• Almond Flour (Blanched)

Pumpkin Seed Meal

Surprising Point : Wheat All Over …

Some More…

So what can I eat exactly …Everything if you can be a bit creative !

There are 150 + Recipes in the Wheat Belly 30 – Minute (or less) Cookbook !

Additional Foods….

Cookbooks on Slide 19

Tortillas Pita Chips Flaxseed Wraps Baking Mix Sandwich Bread Flat Bread

Hummus Mayo Guacamole Thai Red Curry Spicy Cajun Mayo Sushi

Bacon / Eggs /Tomatoes Parfaits Cookies Pancakes Crab Cakes

Choc Coconut Smoothie

New Orleans Gumbo

Soups Zucchini Noodle Pork Rice Curried Rice New England Clam Chowder

Jambalaya Spicy Chicken Pork Tenderloin Beef Stew Lamb Burger Thai Red Curry Chicken

Pepper Pizza Steak Shrimp Coconut Crusted Fish Sticks Chicken Alfredo Baked Scallops

Indian Curry Palak Paneer Shirataki Shirataki Spaghetti with Olives / Capers Eggplant Stir Fry

Broccoli Cheese Casserole

Berry CheesecakeCinnamon

Donuts Lime Cupcakes Triple Cocoa Bars Cranberry Sauce Coconut Chocolate Tart

Arguments against Wheat Belly ….1. Author does claim, he stumbled into it as well…..didn’t find this via scientific method (hypothesis driven

approach)

2. No conclusive evidence produced that wheat has opioid like properties on the brain …. Only evidence is on an experiment on rats but addiction amongst humans is not verified yet …

3. Not approved by any professional medical agency (American Diabetes association | American heart association | US Department of Agriculture | US Department of Health and Services)

4. Individual variation ……everyone’s body does react differently…some folks don’t experience the negative effects of wheat …

5. Author claims that it worsens issues like paranoia / schizophrenia /arthritis --- no confirmed evidence for this…

Appendix

Marketing gimmick

Molson 67 / Lights good for you ?

The Endo-Sperm

contains a protein called

Gluten

Don’t fall for the Whole Grain Campaign

Alcohol on WB..1) Overwhelming majority of Wines are safe (i.e. Wheat and Gluten free)

• Chardonnay / Pinot grigio / Viognier / Merlot / Cabernet Sauvignon / Shiraz / Garnacha /Malbec and Rioja.• Avoid sparkling wine as its really high in sugar usually (Riesling / Ice Wine)

2) Ciroc Vodka (30 $) – made from Grapes 3) Chopin Vodka – made from Potato’s 4) Brandy 5) Cognac (Remy Martin)

Occasional Indulgences only ….

6) Sparkling wine as its really high in sugar usually (Riesling / Ice Wine)

7) Gluten free Beer : Beer from ingredients w/o Gluten instead of the usual Barley or Wheat • Bard’s Gluten Free Beer (sorghum grain) / Glutenberg (buckwheat, quinoa) and Nickel’s Brook (Sorghum)

• Wheat based Vodka’s include Grey Goose / Absolut / Van Gogh (wheat, barley, corn) / SKYY / Belvedere (rye based) / Finlandia (Barley) • Whiskey’s are off the list given its made from a mash of rye, wheat, barley..

Wait…Wonder Bread is bad for me ? The case for “Hybrid Wheat” …(Surprise #1)

Dr Norman BoulagNobel Peace prize winner US Congressional Award WinnerFather of Green Revolution | Man who saved a billion lives | World Food prize winner | Padma Vibhushan

Trial and error --- worked involved 25,000 variations of cross breeding strains of wheat …

Borlaug crossbred wheat from Japan + cross-bred it with North American strains to produce a semi-dwarf strain with a thicker, stronger stalk, capable of supporting a heavier load of grain and resisting insects…this new cross bred wheat was

a) Cheaper to produce

b) Shorter growing season

c) Higher yield (ten fold more per acre)

d) Large scale production

e) More resistant to insects / weather …

f) Much shorter than the natural strains of wheat..

Surprise # 3 IT’s Not your Fault you are Addicted

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Cook

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Spr

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Whe

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Froz

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Laundry

Electronics

Bath and Body Works

Dentist, Hair Salon

Cashiers

Party Items

Automobile and Housing

Proc

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Resources Information on the Wheat Free Lifestyle including recipes • Dr. Davis Blog : http://www.wheatbellyblog.com/about/• Quick and Dirty Guide : http://www.wheatbellyblog.com/2012/12/wheat-belly-quick-dirty-2/

Blogs • http://alldayidreamaboutfood.com/recipes-index• https://elanaspantry.com/paleo-bread/

Markets (can be pricey) • www.wheatfreemarket.com• http://www.thelowcarbgrocery.com/catalog/wheat-free-market-c-132_1075_1076.html• Low Carb Grocery http://www.thelowcarbgrocery.com/catalog/wheat-free-market-c-132_1075_1076.html

Flours • Walmart / Bulk Barn / Metro

• Vegetables-except potatoes; fresh or frozen (never canned given it contains unnecessary added ingredients)

• Raw nuts and Seeds- Raw almonds, walnuts, pecans, hazelnuts, pistachios, Brazil nuts, cashews, Macadamian Nuts ; dry-roasted peanuts (not roasted in oil); pumpkin, sunflower, sesame, and chia seeds

• Flour alternatives Almond Flour, Almond Meal, Ground Pecans, Ground Walnuts, Coconut Flour, Pumpkin Seed Meal, Sesame Seed Meal,

Chia Seed Meal, • Healthy oils (preferably unheated, whenever possible)-olive, flaxseed, coconut, avocado, walnut, ghee, • Meats-red meats, pork, fish, chicken, turkey, eggs. (Consider free-range, grass-fed and/or organic sources.)

Eat the fat!• Seeds - Ground flaxseed, chia seeds• Beverages - Teas, coffee, water, unsweetened almond milk, coconut milk or coconut water• Cheeses—real cheeses only (not Velveeta or single-slice processed cheese)• Condiments : unsweetened condiments, e.g., mayonnaise, mustard, oil-based salad dressings; ketchup

without high-fructose corn syrup; pesto, tapenades; olives. Other condiments included are Coriander, Cumin, Turmeric, Paprika (Single ingredient only)

• Sweeteners : liquid or powdered stevia, xylitol, Truvia, erythritol. • Avocado or guacamole; Hummus, Shirataki Noodles

Overview of Food Categories

• Fruit-No more than 2 servings per day. preferably in this order (best first): berries of all varieties > citrus > apples > nectarines> peaches > melons. Minimize bananas, pineapples, mangoes, and grapes and only in the smallest of quantities (since they are like candy in sugar content)

• Fruit juices-only real juices and in minimal quantities (no more than 2-4 oz – half a cup]• Dairy products-No more than 1 serving per day of milk, cottage cheese or yogurt, unsweetened (Fat

content does not matter)• Legumes/beans; peas; sweet potatoes and yams• Dark chocolates-70-85% cocoa or greater; no more than 40 grams (approximately 2 inches square) per

day• Sugar- Preferably stevia-containing, rather than aspartame; other safe sweeteners include monk fruit,

erythritol, xylitol, and inulin

Switch and Bait - Gluten Free Craze

Wheat Oats Rice Corn Barley Rye Millet Quino

a Potato Amaranth

• All purpose (W)

• Whole Wheat• Semolina• Cake Flour• Durum Flour • Spelt• Kamut Flour • Cake Flour • Pastry Flour • Self Rising

Flour

Oats Flour (Oatmeal)

• Brown Rice Flour (from Brown)

• White Rice Flour (white Rice)

• Corn Flour (US) / Corn starch (UK) – Refined

• Maize flour

• Corn

Meal –ground

Barley Flour

• Dark Rye flour

• Light Rye Flour

• Pumpernickel

Millet Flour

Quinoa flour Potato Flour Amarnat

h Flour

X Gluten X Gluten X Gluten Gluten Free Gluten Free Gluten Free Gluten Free Gluten Free Gluten Free Gluten FreeX High Carbs –

66 grams X High Carbs –

55 gramsX High Carbs –

75 grams X High Carbs –

74 grams X High Carbs –

73 grams X High Carbs –

69 grams X High Carbs –

71 grams X High Carbs –

45 grams X High Carbs –

76 grams X High Carbs – 77 grams

Other Grains !

Tapioca Chick Pea Coconut Almond Cauliflower Pecan Walnuts Golden

Flaxseed Pumpki

n

Tapioca Flour

Chickpea Flour or Garbanzo

• Almond Meal (Ground)

• Almond Flour (Blanched)

Coconut Flour

Coconut Flour

Ground Pecans

Ground Walnut

• Golden Flaxseed Meal

Pumpkin Seed Meal

Gluten Free

X High Sugar

Gluten Free Gluten Free Low Carbs – 15

grams

Gluten Free Low Carbs – 22

grams

Gluten Free Low Carbs –

2.8 grams

Gluten Free Low Carbs – 4

grams

Gluten Free Low Carbs – 7

grams

Gluten Free Low Carbs – 9

grams

Gluten Free Low Carbs –

36 grams Low Carbs – 44

grams

Last Thoughts …. 1. This is not a diet ….its a life style change [no end date]

2. Remove wheat , remove the cravings

3. Wheat is like crack and drugs ---- removal will cause withdrawal initially.

4. Avoid processed / pre-cooked foods from Food stores – contains wheat or unnecessary sugar.

5. Eat single item foods (lettuce / tomatoes / chicken / meat / nuts / olives…..)

6. The Wheat Belly Lifestyle isn’t about eliminating foods but about replacing ingredients• Especially single ingredients foods (eggs, olives, avocados, vegetables, nuts, and seeds)

7. If buying, LOOK AT THE INGREDIENTS and NOT NUTRITION information

8. Don’t fall for terms like “ Organic Wheat / Multi-Grains ” – its still wheat or other high carb grains.

9. Gluten Free is healthier but not healthy … Most Gluten free products replace flours that are high in carbs (Potato flour / Rice Flour / Corn Flour…)

10. The obvious no-no’s are still no – no’s : Avoid the fizzy drinks / deep fried stuff / highly sugary products…

11. Keep a look out for hidden sugar • High Fructose Corn Syrup • Corn Syrup • Maltodextrin

USDA Glycemic Index of Common Foods (spike in blood sugar)

http://www.health.harvard.edu/diseases-and-conditions/glycemic_index_and_glycemic_load_for_100_foods

Master List

What is Gluten ? • Gluten is seen in three major grains : Wheat / Rye and Barley and some oats

• Ever wonder why bread rises once kept aside for 30 mins ? It’s the combination of the yeast and the gluten working together that’s causing this rise • The yeast breaks down the sugars to release carbon dioxide• This carbon dioxide is trapped into the gluten (think air trapped in a balloon)

• Once you fill air in the balloon, the balloon increases in size • In the case of bread, the carbon dioxide is trapped in the gluten hence the bread rises.

• Ever wonder why wheat is elastic ? You can create any shape • It’s the gluten at play which is elastic in nature (like Play-Doh)

• Gluten is a protein, with 2 components • Glutenin + Gliadin + water, combines to form Gluten

• Want to see Gluten / see what it looks like ? Check out this great YouTube video • https://www.youtube.com/watch?v=zDEcvSc2UKA