1. Copyright © 2011 The Wellness Connection Grains

2. Learning Objectives Origins of wheat How wheat has changed A wheat based diet Why to avoid wheat and gluten Symptoms of gluten sensitivity Sources of gluten Gluten reduction plan Alternate grains and strategies for avoiding gluten

3. Copyright © 2011 The Wellness Connection The Origin of Wheat Humans began eating wheat as a whole grain Wheat grain was domesticated as early as 9000 BC –Wheat was originally found in the Near East (Syria, Jordan) and Egypt Early Egyptians developed bread making Wheat is the worlds largest grain crop –Due to it’s ability to be grown in a wide variety of climates Government subsidized

4. Copyright © 2011 The Wellness Connection How Wheat Has Changed Wheat has more gluten than ever before –“We have been breeding wheat for years to have a higher and higher gluten content,” – Dr. Andrew Weil, Director for the Integrative Medicine Program at University of Arizona

5. Copyright © 2011 The Wellness Connection A Wheat Based Diet Breakfast –Cereal, toast, cereal bars Lunch –Sandwich, pasta salad, hamburger, burrito Snacks –Power bars, pretzels, snack mix Dessert –Cookies, brownies, some ice cream Average American gets 6-9 servings of wheat a day Correct portion = 2 servings per day = 1 cup

6. Copyright © 2011 The Wellness Connection Why Avoid Wheat/Gluten? Wheat contains a “Super Starch” –Amylopectin A which is super fattening Wheat contains a form of “Super Gluten” that is “super-inflammatory” Wheat contains forms of a “Super Drug” –“Super-addictive” and makes you crave and eat more of it Gluten contains “gluteomorphins” –Named after gluten and morphine –Acts like a drug in your system

7. Copyright © 2011 The Wellness Connection Why Avoid Wheat/Gluten? Celiac Disease Gut inflammation Increased risk of inflammation, heart disease, obesity, diabetes and cancer Higher gluten content in our current wheat supply

8. Copyright © 2011 The Wellness Connection Varieties of Gluten Grains Wheat –Most breads, packaged treats, common food additive Rye –Used in breads and alcohol Spelt –Used in breads, pasta and matzo Barley –Used in cereals, beer, malt and is used in many animal foods

9. Copyright © 2011 The Wellness Connection Symptoms of Gluten Sensitivity Abdominal bloating, pain and cramping Anemia Arthritis Bloating Bone density loss Bouts of diarrhea and constipation Celiac disease Depression Failure to thrive Dermatitis Herpetiformis (skin rash) Diabetes Fatigue Gas Hair loss Headaches and migraines Hypoglycemia Joint pain Mouth sores or mouth ulcers Nausea Numbness or tingling in hands and feet Osteoporosis Sleep problems Thyroid problems Vitamin and mineral deficiencies Vomiting Weight gain

10. Copyright © 2011 The Wellness Connection Potential Sources of Gluten Alcohol Altiods Baking powder & soda Beer Body care products (lipstick, sunscreen, etc.) Bran Bread Brown rice syrup Carmel Coatings Colorings Couscous Dextrin (can be made from wheat) Dry roasted nuts Extracts Fillers Flavorings (in grain alcohol) Hot dogs Hydrolyzed vegetable protein Lipsticks and lip balms Malt and malt flavorings Malt vinegar Matzo Non-dairy creamer Preservatives Processed meats Sauces Salad dressings Smoke flavoring and liquid smoke Soup mixes Soy sauce Spices Stamps Starch Teriyaki sauce Vegetable gum and vegetable protein

11. Copyright © 2011 The Wellness Connection Take the “Gluten Challenge” Go one month with no gluten Notice what changes occur –Digestion –Energy –Mood –Weight –Waist size Feeling much better but not completely? –Get a stool culture or blood test

12. Copyright © 2011 The Wellness Connection Getting Started on a Gluten Free Diet Identify all your staples that contain gluten Find replacements for those foods –Try to reduce grain based foods by half Make a list of new foods you will try Start in five day blocks

13. Copyright © 2011 The Wellness Connection Strategies for Avoiding Gluten Stick to whole foods –Vegetables, fruit, beans, lentils, non-gluten grains Limit processed foods Don’t go wild on gluten free breads, cereals, and pre-packaged items (label read) Read labels to look for hidden sources of gluten

14. Copyright © 2011 The Wellness Connection Gradual Reduction Plan Day 1-5: Breakfast Day 6-10: Lunch Day 11-15: Dinner Day 16-20: Snacks Day 21-25: Sauces, condiments, spices, extras

15. Copyright © 2011 The Wellness Connection Alternate Grains

16. Copyright © 2011 The Wellness Connection Cooking Grains Phytic acid prevents digestion –Soak grains to dissolve the phytic acid Soak grains to rid them of phytic acid –Add some cider vinegar to the soaking process –Use warm water Most grains are cooked with a 2:1 ratio of water and grain –Two cups water for every cup of grain Grains serving size –½ cup cooked –Total servings for the day 3 to 4

17. Copyright © 2011 The Wellness Connection Gluten Free Dining Options Avenue Bistro Blanc Burger BRGR Chipotle - National Chain Eden Alley Ingredient - Kansas based Jack Stack Jimmy Johns – National Chain Minsky’s Pizza Pei Wei – National Chain PF Chang’s - National Chain Red Robin – National Chain Spin Neapolitan Pizza Succotash Sweet Tomatoes - National Chain Waldo Pizza Whole Foods Market Yard House

18. Copyright © 2011 The Wellness Connection Gluten Free Resources Allergic Living: www.allergicliving.comwww.allergicliving.com Allergy-Free Delights: www.allergyfreedelights.comwww.allergyfreedelights.com All Recipes: www.allrecipes.com (search for gluten free)www.allrecipes.com American Celiac Disease Alliance: www.americanceliac.orgwww.americanceliac.org Ancient Grains: www.ancientgrainsbakery.comwww.ancientgrainsbakery.com Bob’s Red Mill: www.bobsredmill.comwww.bobsredmill.com Brody’s Bakery: www.brodysbakery.com (vegan and gluten free)www.brodysbakery.com Celiac Disease foundation: www.celiac.orgwww.celiac.org Celiac Sprue Association: www.csaceliacs.orgwww.csaceliacs.org Elana’s Pantry: www.elanaspantry.comwww.elanaspantry.com Gluten Free Girl and the Chef: www.glutenfreegirl.comwww.glutenfreegirl.com Gluten Free Goddess: www.glutenfreegoddess.orgwww.glutenfreegoddess.org Gluten-Free Living Magazine: www.glutenfreeliving.comwww.glutenfreeliving.com Living Without: www.livingwithout.comwww.livingwithout.com Olivia’s Oven: www.oliviasoven.comwww.oliviasoven.com The Food Allergy Queen: www.foodallergyqueen.comwww.foodallergyqueen.com

19. Copyright © 2011 The Wellness Connection Your Thoughts? Q&A,Discussion