Are Your Cosmetics Safe?

11. June 2014 Dawn D (0)

If you are reading The Cureality blog chances are you care about your health. You care about what you eat. You want to remain healthy, free of disease, feel good and possibly even want to look and feel as vibrant as you were when you were 20. Many of us think of food all day long. Many of us love to eat. We plant gardens so we know our food is free of pesticides and other toxic chemicals. Food can be a cause of disease and it can minimize our chances of disease. We try and take care of our insides but did you ever wonder what in the world you apply to your skin on a daily basis? What do these products contain and are they safe? Why are there more endocrine disorders popping up. Could it be that some of things we apply to our skin every single day may be harmful to our insides?

A portion of the skin health section of Cureality will take a look at skincare products and cosmetics. Are the products we apply to our skin gluten-free, paraben-free and free of other harsh chemicals that can cause skin irritations and possible other unwanted diseases. I came across Mirabella cosmetics and I wanted to learn more about this particular product line so I tracked down John Maly, founder and CEO of Mirabella Cosmetics. Mr. Maly was gracious enough to take time out and answer my questions.This is what Mr. Maly has to say about Mirabella:

DD: Tell us about some key features about Mirabella, gluten-free cosmetics. What made you get started in a gluten-free line?

JM: We didn't start as gluten-free. Over time we have continued to make our line more beautiful AND more healthy for women. First we began with a mineral foundation. Then as we introduced new products, we made sure they were as clean and healthy, while still being fashion forward. We saw the benefits to our clients to take out those ingredients that didn't help them look and feel their best such as glutens, parabens and talcs.

DD: Some cosmetic companies carry partially gluten-free cosmetics. Are all of Mirabella products gluten-free, paraben-free and talc-free?

JM: Everything is paraben-free and talc free. And our brand is all gluten-free except our Skin Tint Creme foundation. That is a product that women love and we just cannot make the formula without a wheat protein to perform as well...yet! We will continue to work on it!

DD: Are there other ingredients in cosmetics that women should be cautious of using if they have skin sensitivities or allergies?

JM: Some women are sensitive to fragrance as well.This is another thing that we avoid with our brand. The biggest ingredients that women find that helps with their skin health is mineral products. They are natural and very breathable on a woman's skin.

DD: I think your velvet lip pencils are by far the most extraordinary lip pencil on the market. What are some of your other standout products your customers love?

JM: Pure Press Mineral Foundation is still our #1product. But the fastest growing product is Magic Marker Eyeliner. It is easy to use, doesn't smudge and lasts all day.

DD: Anything new on the horizon for Mirabella that you can share with us?

JM: In August we launch CC crème. This product has all the good for you ingredients to help with Anti-Aging like avocado oil, argan oil and Acai (Assai) berry. Plus it is a mineral formula, gluten-free, and paraben-free. And it has an SPF of 20. One of the biggest issues that women have with aging is lips. That is why we put Litchi Chinesis Fruit Extract in our Colour Vinyl lipstick. Then in your favorite Velvet Lip Pencil, we put Pomegranate Extract, Vitamin C and E in to assist with in Anti-Aging.

DD: Is Mirabella only sold in the US or do you have international distribution as well.

JM: We are sold in Canada, Australia, Finland and Russia.

DD: Where can we purchase your cosmetics?

JM: Our products are available at www.mirabellabeauty.com and at over 1,500 of the finest salons and spas. Go to our salon locator to find a retailer near you.

Keeping Up with the Kids

5. June 2014 Amber B (0)

On Saturday my husband and I took our niece Anna out her annual birthday date. That date started with a trip to the Humboldt park playground. As with most kids, Anna ran straight to the spider-web jungle gym which I have to admit it looked pretty cool. Just before she began to climb up, she turned to look at me and said “Auntie Amber, climb up too!”

I was not wearing my playground apparel on Saturday. I had a cute pair of pink loafers on, skinny jeans, tank and a jean jacket. But it did look like fun so I decided to climb. No problems yet. I was good to go climbing around on the ropey, spider web apparatus. But of course, just climbing around was not enough. Anna suggested that we should race. Not just to the top, but to the top of the jungle gym over the side, across the rope bridge and down the slide. This is when my skill was put to the test.

As you could have guessed, Anna smoked me during our race. Not only that, but the jean jacket was off and I was working up a sweat. Was I getting a workout from my 9-year-old niece? I think so. But we both were having so much fun. We continued to climb up and down the fake rock wall, monkey bars and run around the playground. It was a blast.

But as I looked around the playground, I was the only adult climbing around the playground and playing. The other adults were sitting on park benches watching. One parent near by had to decline the request of a child they were with to join them on the playground equipment. I felt really good that I could be there with my niece running around, climbing and swinging.

Keeping up with our kids, grandkids, nieces and nephews is really important as we age. Otherwise we sit on the sidelines. How do you train for the playground? Get in the weight room. Lift heavy things, jump, pull yourself up, move side ways, and challenge your body to do movements beside sitting or standing. If it’s been awhile or you’re just not sure where to start then get a trainer and join some group workouts.

It’s time to get moving. Because it starts out at the playground now but soon it will be mud runs, Frisbee, triathlons and weekend football games. You need to keep up!

4 Tips to Boost Kids Veggie Intake

3. June 2014 Lisa G (0)

Vegetables are arguably the most important food group, the key to any healthy diet. They are one of the most nutrient dense food groups and serve the foundation to healthy meals and snacks. A frequent comment from people enjoying the Cureality way of eating is, “I am eating more vegetables than I ever have in my life!”

This is great because plentiful consumption is associated with decreased heart disease, reduced weight, lower blood pressure, glowing skin and decreased risk of some cancers. However, perhaps you’re reading this and feeling great that you eat your veggies but struggle to get your kids to do the same. If you are a parent, who is simply trying to provide nutritious options to your kids, give these tips a try.

1. Add cheese or butter to enhance flavor and increase the absorption of fat soluble vitamins A, D, E and K. Younger kids like to dip foods, so often pairing with a dip, such as hummus, can increase intake.

2. Try the “rule of 15” — putting a food on the table at least 15 times to see if a child will accept it. Don’t give up after a few attempts. This can indeed be frustrating, but have patience and continue to offer a small portion to expose children to veggies without forcing intake. Often parents feel like it’s their job to just make their children eat something. I suspect most children will always select apple pie over an apple. It is important to set the stage, at an early age, with what is offered. In addition, being a good food model is important. You can’t expect your child to try broccoli, if you make negative comments about its taste, texture or smell.

3. Once a food is accepted, parents should use “food bridges,” finding similarly colored or flavored foods to expand the variety of foods a child will eat. If a child likes pumpkin pie, for instance, try mashed sweet potatoes and then mashed carrots. If a child loves corn, try mixing in a few peas or carrots. Even if a child picks them out, the exposure to the new food is what counts.

4. Allow children to engage, as able. When grocery shopping or offering a snack, ask your child which option they would like to eat (e.g. ask which healthy foods they would prefer, blueberries or strawberries, cucumbers or carrots, etc.). When children are included in more food decisions it can decrease resistance. Include children in age appropriate preparation, as well, for example cutting produce, making a vegetable soup, or selecting produce at the grocery store.

Lisa Grudzielanek, MS, RDN, CD, CDE
Cureality Nutrition Coach

When is the Best Time of Day to Workout?

2. June 2014 Amber B (0)

There are various theories about the best time of day to workout. At the personal training studio I own, training sessions start as early as 5:45am and the latest sessions start at 8pm. We have people that get up early and get their workout done first thing in the morning. We also have other people that get it done after work to release the stress of the day.

So which group is getting the better workout?

If you’re an early bird or have too many evening commitments then a morning workout is ideal for you. Here are some benefits to training in the morning.

1. Very few things can get in the way when you workout in the morning. (Except for the snooze button.) Later in the day extra phone calls, meetings and tasks can get in the way of getting your workout done.

2. After a strength or interval training session, your metabolism is elevated for hours after your workout. Enjoy these post exercise benefits while you are awake and active instead of when you are at rest.

3. Exercise will boost your energy. Use the momentum from a morning workout to arrive at work energized, present and focused instead of feeling sluggish because you just got out of bed.

4. Exercise on an empty stomach before breakfast is a great way to burn more body fat. Upon waking, the body is in a fasted state. Without ready available glucose in the bloodstream, the body is forced to use fat as an available fuel source for the workout.

However, some of us need our sleep or need to burn off the steam of a hectic workday. Here are some of the benefits of working out in the evening.

1. Getting enough sleep is crucial for health and recovery. If you have to skimp on regular sleep to get up for an early workout, the benefits of the workout start to diminish.

2. Instead of taking that stress of work home, you hit the gym after work. Even after the worst workdays, exercise will boost your mood. Friends and family will be grateful that you get your workouts (aka therapy session) completed.

3. Often people feel stronger when they workout in the evenings. When performing strength tests people tend to lift heavier during evening workouts. This could be due to the fact that they are more awake or that they have food fuel to utilize during their exercise session.

4. Research shows that you can build more muscle with evening workouts because cortisol levels are lowest in the evening. The result of this will be a higher testosterone to cortisol ratio leading to a less catabolic workout.

So which time of day comes out on top for the best workout time? In my opinion, it’s the time that you can do consistently. It’s the time that works best with your natural energy rhythms, work schedule, and family commitments.

Experiment working out at different times to see what works best for you. When you find the right fit, schedule your workouts on your calendar to build the exercise habit.

What is Cureality all about?

27. May 2014 William Davis (1)

“Looking over your medical record, Nancy, I’m a bit concerned about your risk for osteoporosis and hip fracture. It looks like your mom had a hip fracture at age 67. Is that right? ”

“Yes, she did,” Nancy responded. “And her life was never quite the same for the 15 years she lived after that.

“You’re 53 year old. Bone thinning develops over many years. Let’s get you scheduled for a bone scan.”

Two weeks later:

“Your z-score is 1.5, Nancy. This means you’ve got a mild form of osteoporosis called ‘osteopenia.’ Here: This is a prescription for alendronate, what used to be called Fosamax.”

“Aren’t there side-effects with that drug? A friend of mine said that her mom had a leg fracture from it.”

“Well, yes. All prescription drugs have potential side-effects. They’re rare, but they can happen and we can’t predict it. Besides leg fracture, there’s something called jaw osteonecrosis in which the jawbone dies and has to be surgically replaced. But would you rather run the risk of a hip fracture?”

“Before we jump to drugs, aren’t there natural things I could do first?”

(Big sigh.) “You can take calcium, but that only helps a bit. You’ve got to make a choice: Take the drug or risk a hip fracture.”

“I’m going to explore some natural remedies on my own first.”

Nancy’s dialogue with her doctor is fictional but based on similar encounters that occur thousands of times every day nationwide. Identify a problem, prescribe a drug. Natural remedies? “They don’t work.” “I don’t know anything about that.” “None of that is proven.” “I only practice evidence-based medicine.” You’ve probably heard a few of these explanations yourself if you ever question the wisdom of conventional medical care.

Each of Nancy’s fictitious interactions were no more 10 minutes long. If she is like most people, she will have one or two such interactions over the course of a year, unless she develops some acute illness. So she’s got something like 20-30 minutes per year to compress all of her “health” advice into the time allotted. 20-30 minutes per year to discuss bone health, nutrition, blood sugar issues, cholesterol issues, blood pressure, female issues, and all the other facets of health. Perhaps she has developed some chronic gastrointestinal complaints, too, and an odd rash on her elbows, maybe headaches a few times per week that she didn’t have before. Regardless, she’s going to have to make do with those few minutes, likely receiving one or more prescriptions or imaging procedures for each.

Such is the nature of modern healthcare: Provide the minimum interaction, address only a few, perhaps no more than one, problem, then prescribe a drug. This is, more often than not, wrong. Plain wrong. Tragically, awfully, unethically, unnecessarily wrong.

Let’s pick up again with Nancy. Upon learning of her osteopenia and long-term risk for hip fractures of the sort that changed her mom’s life and health irretrievably, Nancy started searching for solutions. Not only did she discover that, yes, there are indeed a number of safe and effective ways to deal with osteopenia. She also learned that such strategies have even been examined in clinical trials, some of the strategies pitted head-to-head with drugs and performed on a par, sometimes better, than prescription drugs. She also found that there are online communities that she could join and discuss her health situation with people all sharing the same health interests. During one such interaction at the start of her effort, when she was still a bit unsure and tentative, a woman she didn’t know but who shared a similar interest in restoring bone health, commented to Nancy, “Don’t sweat it, Nancy. I was in your shoes a little over a year ago. I followed a program for bone health: vitamin D, vitamin K2, magnesium, I made sure that I included leafy green vegetables at least once or twice per day, and I added strength training for a few minutes twice per week. I started with osteoporosis. My most recent bone density test showed that I reversed it completely—it’s entirely normal! So hang in there and be sure to share your questions and concerns with us here.”

THAT is what Cureality is all about. Cureality fills the gap of knowledge in health that is not being provided in a few minute-long medical interaction. Cureality reveals the astounding amount of credible, safe, scientific information that allows you to participate, sometimes take over completely, various aspects of health. You don’t have to fire your doctor; these efforts supplement the information and advice you obtain (or don’t obtain) in the doctor’s office. While critics may sometimes say that this can be dangerous or that misdiagnoses and dangerous treatments might be risked, our experience is the exact opposite: People do better by taking the reins of health themselves, choosing to use the health care system for acute or catastrophic illness—but not necessarily for health.

Our fictional woman, Nancy, returns to her doctor one year later after undergoing a repeat bone scan. The doctor opened her chart, clearly expecting to scold her for her foolhardy and careless attitude. Instead, he was speechless. After a pause, he said, “I don’t know how you did it, but your bone density is now normal, the density of a healthy 30-year old woman. Just continue doing what you’re doing.” He closed the chart and walked out.

Yes: “Just continue what you are doing”—not “Please tell me what you did so that I might learn something new,” or “Where did you learn about such strategies? I knew nothing about this!” Just “do what you’re doing.” Too often, that is the response you get that defines what modern health care has become.

You don’t want that kind of health care. Sure, it’s reassuring to know that the doctor and hospital are there in case you injure yourself or develop pneumonia. But obtain day-to-day health advice of the sort that keeps you slender, keeps blood pressure normal, maintains normal insulin and blood pressure responses, helps keep bowel health ideal, can even be used to reverse conditions such as autoimmune joint pain, diabetes, osteoporosis, or skin rashes, while costing next to nothing and yielding health care benefits for you and your family in multiple areas of health? That is the kind of health care you want.

That’s why we developed Cureality.

William Davis, MD
Author of #1 New York Times Bestseller Wheat Belly: Lose the wheat, lose the weight and find your path back to health, The Wheat Belly Cookbook, and Wheat Belly 30-Minute (or Less!) Cookbook published by Rodale, Inc.
Author, Track Your Plaque: The only heart disease prevention program that shows how the new CT heart scans can be used to detect, track, and control coronary plaque

How Can I Lose Weight Eating Fat?

26. May 2014 Lisa G Carbohydrates, Lipids, Nutrition (0)

For new comers to the Cureality nutrition approach, this question may invariably pop up. For many years, fats and oils, whether classified as good or bad, were demonized because they contain 9 calories per gram. Meaning, they contain more than twice the 4 calories per gram of carbohydrate or protein.

So this familiar logic stated, if you eat less fat, which by default meant more carbohydrate, you would eat fewer calories and lose weight. This misguided logic was based on the assumption that caloric density was the primary reason people either gained or lost weight. The result - obesity rates have climbed and low-fat diet recommendations have proven unsuccessful in thwarting the battle of the bulge.

Why? There are a multitude of reasons, as discussed in the Cureality Diet Track. The following two explanations are important to to avoid needlessly suffering on a low-fat diet.

1) Appetite satiation is drive by insulin response, not calorie density.

Meals that trigger a substantial insulin response trigger increased appetite and fat storage. Carbohydrates, such as whole grain bread, whole wheat waffles, and fruit juice trigger insulin release. Continuous insulin provocation equates to one heck of a time trying to lose weight, as insulin is a fat-storage hormone. In comparison, oils and fats are the least insulin provoking with protein a close second. Consuming adequate fat intake is essential to quench appetite and avoid the insulin surges and crashes that are the result of eating plenty of “healthy whole grains”.

2) Modern wheat increases appetite thereby increasing intake.

Portion control becomes a major challenge because the gliadin protein in modern wheat stimulates appetite to the tune of 400 calories more per day, 365 days per year. That’s a recipe for weight gain, not loss.

The Cureality nutrition approach encourages the generous use of healthy fats and oils to support healthy weight loss and cardiovascular health. These topics are discussed in much more detail in the Cureality Member Forum.

Lisa Grudzielanek, MS, RDN, CD, CDE
Cureality Nutrition Coach

Drowning in a Sea of "Endocrine Disrupter Toxins"

20. May 2014 Chris K Drug advertising (1)

In my previous post I spoke about the close connection between gut health and thyroid health. Of course, as someone who lives with Hashimoto’s Thyroiditis I have a keen interest in anything related to the thyroid.

Just today, I came across an article revealing the 100 most-prescribed drugs in America and was stunned at what drug topped the list with more than 23 million prescriptions in 2013 – levothyroxine – the most commonly prescribed drug for treating hypothyroidism (but not necessarily the best in my opinion).

Some observers have warned about a pending epidemic of thyroid disorders. I believe the revelation of a thyroid drug as the most prescribed drug in America suggests that this epidemic is already a “fait accompli” (that’s French for the more colloquial expression “it’s a done deal!”).

I also believe it is due, in part, to the grim observations of experts like Dr. Davis who warn that we are literally “swimming in a sea” of endocrine disruptors, toxins that disrupt our hormonal glands such as the thyroid, adrenals, pancreas, ovaries, and testes. I would go farther to say we are drowning in that sea. Here are just a few examples of how ubiquitous and pervasive these toxins are.

Bisphenol A (BPA) in plastic containers has gotten a lot of bad press recently yet it still considered by the FDA to be safe in certain applications even though it has been shown to disrupt the sex glands and bind to thyroid receptors.

Triclosan is commonly used in hand-sanitizers and similar applications. Triclosan is known to decrease circulating levels of the thyroid hormone thyroxine (T4).

Polybrominated diphenyl ether (PBDE) is common used to make flame retardant clothing. PBDEs have been shown to disrupt both estrogen and thyroid hormones. The effects of PBDE exposure both in utero and shortly after birth can persist into adulthood.

Perfluorooctanoic acid (PFOA) in Teflon coated pots and pans and even microwave popcorn bags has been detected in the blood of more than 98% of the general US population. PFOA has implicated as both a carcinogen as well as an endocrine disruptor associated with thyroid disruption.

With all these “thyro-toxins” floating about it might not seem you like have a fighting chance to achieve thyroid health. But, the first step is to educate yourself - then take action. It is the essential sequence in what I call “Informed, Self-directed, Healthcare” (ISH).

Now that you have a better understanding of how to navigate the “thryo-toxin minefield” there are also positive steps you can take to stack the odds in favor of a healthy thyroid. If you participate in the Cureality program make certain to check out the Thyroid Health Track for a powerful list of proactive steps you can take.

Chris K. (aka HeartHawk)
Cureality Member Advocate

Source: IMS National Prescription Audit, IMS Health.

Italian Food the Cureality Way

19. May 2014 Lisa G (0)

100% grain elimination is the theme that drives the Cureality nutrition approach. A common mistake made when eliminating grains is replacing wheat-based foods with gluten-free foods. Most gluten-free foods, as they are currently available in the supermarket, are made with rice starch, tapioca starch, cornstarch, and potato flour. These dried pulverized starches generate more insulin and blood sugar surges than wheat. Gluten-free foods made with these undesirable ingredients are free of the appetite stimulating gliadin protein and wheat germ agglutinin, a lectin protein unique to wheat that causes direct intestinal damage. However, at best they can be referred to as “less bad” or unwelcome additions to the diet. Increasing your intake of these junk carbohydrates is a recipe for weight gain, inflammation and sky high blood sugar.

When removing grains from the diet, the goal is to replace them with truly healthy alternatives that do not contribute to negative health consequences. There are several reasonable substitutions available that allow your favorite sauce and protein combos to shine in tasty pasta-like dishes. People following the Cureality nutrition approach frequently comment that they do not miss “real” pasta because of the available healthy replacements they have learned about and incorporated into their lifestyle.

Our nutritionist, Lisa G., is the champion at helping navigate this lifestyle. In this video, she demonstrates how to prepare spaghetti squash, which can be used to replace wheat-based pasta. In another video zucchini noodles are the star. Homemade meatballs, a zesty tomato sauce and zucchini “pasta” combine for a delicious meal. Who needs grains when you can enjoy meals that support increased energy and less joint pain?

Traveling, while being wheat-free and dairy-free. Can it be done?

16. May 2014 Dawn D Dairy products, Wheat-free (0)

Summer vacation is right around the corner. The temptation to deviate from your normal healthy eating habits may occur… but resist. So how in the world do you continue to eat The Cureality way when you're traveling internationally? Let me tell you how I do it. I would also like to add I am allergic to dairy and I avoid all wheat containing foods. This has been my way of life for years and actually is extremely simple for me to manage while away from my own kitchen.

I decided to pay Italy a visit. I knew I would be overwhelmed with wonderfully fresh smelling bakery, pasta, cheese, gelato, and pizza. All foods I either can't consume due to my dairy allergy or foods I choose to avoid because of their health effects.

I was correct in my food assessment: the grains, bakery, and gelato were in every nook and cranny I encountered. Food choices can be difficult while traveling but I ask numerous questions regarding ingredients and I am certainly not afraid to swap out french fries for grilled vegetables.

Here's what I did the first few days on vacation with my diet routine to minimize dietary booby traps:

Day 1:

Breakfast, Hmmmm….Italians like their bakery. WOW. Tough when most of the foods being served are grains and eggs with dairy mixed in. I had two hard boiled eggs, tomatoes, sausage and espresso.

Lunch: Arugula lettuce topped with a chicken breast, roasted peppers and tomatoes. A side of salmon and lots and lots of olive oil on top. Very tasty and filling with the olive oil.

Dinner: Hamburger (no bun) with tomato, mayo, lettuce topped with a mountain of sauteed spinach. Water and yes…Italian wine found it's place at the table.

Day 2:

Breakfast: I devoured two hard boiled eggs with lettuce, cucumbers, shredded carrots, tomato and pineapple slices. Two cafe Americanos and water.

Lunch: Lunch was spectacular: Beef tips, arugula, lettuce, shredded carrots, tomatoes, olive oil and raw salmon. Yes, I mixed it all together and it was fabulous. Plenty of water with the "frizzle."

Dinner: I'll be honest: I had a difficult time with this meal due to our location and choice of foods, but I managed. Another hamburger with no bun, salad with mixed vegetables, and a few potato wedges. Wine and water.

Day 3:

Breakfast: Hardboiled eggs were getting old. Nonetheless, I had two of them chopped with tomato. Deli meat--Italians love their deli meat as well. Cafe Americano and water.

Lunch: Seafood salad-shrimp, octopus and squid mixed with argulua, fresh tomatoes, cucumbers and olive oil. Water.

Dinner: One hefty salad with shrimp, pear slices, ginger, tomatoes, avocado and olive oil. Wine and water.

Day 4:
Breakfast: Scrabbled eggs/sauage and pineapple slices. Cafe Americano and plenty of water.

Lunch/Dinner: I had to combine these two meals today. I had a delicious meal of curried shrimp (I made sure there was no dairy in the curry sauce) and a very large plate of grilled vegetables. Wine and water.

My diet may not be the most lavish to some but I enjoy my choices. I'm confident I will have no troubles with the remainder of my vacation. I haven't eaten wheat for a number of years so I don't experience the craving for bakery, pasta, or pizza. Dairy, I simply have to avoid, because I truly experience ill-effects from consuming it. My experience with travel and food choices have always worked in my favor. Ask questions and resist putting on that 5-10 pounds of vacation weight.

Ciao-Ciao~

Who lost weight?

1. August 2009 William Davis (30)

The results of the latest Heart Scan Blog poll are in.

I went wheat-free and I . . .

Gained weight 6 (3%)

Lost no weight 41 (21%)

Lost less than 10 lbs 28 (14%)

Lost more than 10 lbs 34 (17%)

Lost more than 20 lbs 22 (11%)

Lost more than 30 lbs 28 (14%)

I'm still losing weight! 30 (15%)

(189 respondents)

This means that, by eliminating wheat:

24% had no success

31% had moderate success (less than 10 lbs or more than 10 lbs)

25% had extravagant results with 20 lbs or more lost

It would be interesting to know where along the weight-loss spectrum the last category, "I'm still losing weight," group falls. (Anyone with a good story please speak up!)

I believe we can conclude from this casual exercise that, as a simple strategy, wheat elimination is surprisingly effective.

Why would 3% gain weight? Well, without knowing the details, there are several possible explanations:

1) Weight gain developed through other foods. For instance, I've had people eliminate wheat only to replace it with fattening gluten-free alternatives. Remember: wheat-free is not gluten-free. Others load up on the wrong foods, e.g., Craisins and other dried fruit; overdo dairy; or snack on wheat-free but unhealthy foods like ice cream and chips.

2) Too much alcohol

3) Hypothyroidism--A lot more common than you'd think. In fact, this has been the case with a majority of people who have done everything right, yet either failed to lose weight or gained weight.

Those are the biggies.

I'd like to hear your personal stories of wheat elimination--the ups and downs, your success or failure, how you felt during the process, how easy or difficult, your eventual results. Just post them as a response to this blog post.

Comments (30) -

Anonymous
8/1/2009 1:57:23 PM |

I was one of the persons who gained weight. I had been a veggie for ages due to my family history of heart disease. The medical evidence backed up the claims so I stated eating cold cuts then sausage. I totally hate the taste and texture of meat so this was about the only way I was going to do this. I gained around 10 lbs. Then I reminded myself that this was the kind of diet that got my dad and uncles into trouble.

I have minimized wheat in my diet (except the one yummy seitan steak) but have dropped the meat. I have increased fat my intake from coconut oil and butter rather than sunflower oil. Making wheat free bread is sometimes frustrating but pasta without wheat is dirt simple. I've always used plenty of beans and lentils in my diet and that continues.

Dr D., many thanks for a great information and educational resource

Trevor

Anne
8/1/2009 2:14:42 PM |

First I went gluten free 6 years ago. I lost about 10 lbs. I think that was due to the fact I was not sure what I could eat. As time went on, I gained 5 lbs back. A gluten free/wheat free diet can be filled with high carb junk food. Gluten free grains are high in carbs and calories.

About a year ago I gave up all grains and sugars(except a small square of dark chocolate). That is when I lost about 15 lbs with no effort at all. I have not had any trouble maintaining this weight loss by sticking with a whole foods diet.

Nick
8/1/2009 2:53:52 PM |

Just fyi, I answered the poll as 'did not lose weight' because I had already lost the ten pounds I needed to lose prior to giving up wheat. I am at my correct weight, so I don't consider my 'vote' as an indication of lack of success. I gave up wheat for the health benefits and to avoid gluten.

GK
8/1/2009 4:17:55 PM |

I went "paleo" in 2007, eliminating all grains. I am 5'11". In six months I dropped from 155 to 140 lbs, but regained 5 and have settled in at a very stable 145 for the last year, BMI= 20.2.

Anonymous
8/1/2009 4:57:44 PM |

wheat free, no change in weight, but my acne cleared up.

billye
8/1/2009 5:22:44 PM |

It has taken me 10 months to lose 54 pounds. I am wheat free as well as all grain free, no legumes, limited fresh berries of all types, Limited green vegetables and olive oil, no other type of fruit, no legumes what so ever, a hand full of nuts daily. I also eat lots of meat (fried in coconut oil)of all types and cuts along with chicken. I am waiting for the results of an Omega 3 to 6 ratio test that I recently took. I supplement with 6000 IU vitamin D3, high dose wild Alaskan sockeye salmon oil, super K2, and 325 mg kelp caps. The evolutionary life style change system I am on and keep refining, is the most positive thing I have done in fifty years of chasing every failing diet I could find.

Kurt
8/1/2009 9:00:49 PM |

I haven't noticed any big differences since quitting wheat. The only wheat I ate was whole wheat bread and whole wheat pasta, so quitting wasn't difficult. I replaced my morning toast with an oat and nut muesli. I am planning to take a VAP cholesterol test and see if eliminating wheat has helped my numbers.

Brock Cusick
8/1/2009 11:33:41 PM |

I voted "Lost no weight", which is still more or less true. My waist has narrowed a bit though and I'm down a belt notch since knocking out ALL significant carb sources (not just wheat).

Body temp in the AM averages 96.6 degrees, so I suspect hypothyroidism. I am trying to convince my local physician to proscribe desiccated thyroid but he's waiting until the TSH/T4/T3 labs come back.

Manu
8/2/2009 12:13:39 AM |

Is sprouted wheat - or sprouted grains in general - acceptable? I haven't read or heard anything to the contrary. http://brianstpierretraining.com/index.php/the-superiority-of-sprouted-grains/

zim
8/2/2009 12:39:58 AM |

i've just completed 3 months of this eating plan:

1. elimination of wheat
2. near elimination of all sugars (< 20g / day)
3. concentration on better n-3 / n-6 ratio

in that time, i've dropped from 225 to 195 lbs., and counting. But more important to me are better heart health and regression of a diagnosed fatty liver.

next week, I visit the doc for bloodwork and am hoping for some good results.

the process has been relatively easy for me, especially when compared to prior (misguided) efforts, aka the prudent diet and cardio workouts.

my energy has been good, i no longer get sleepy in the afternoon, my mood has improved, my frequent headaches have nearly disappeared, and i look/feel healthier. to me, this is not a "diet," but a permanent and positive change in my diet.

Van Rensselaer
8/2/2009 6:48:29 AM |

Dr. Davis,

I've made some significant changes in my diet based on the info gathered from your blog and some other valuable sources such as Michael Pollan, Gary Taubes, Whole Health Source, Hyperlipid, and the Westin A. Price Foundation.

10 weeks ago, I stopped eating *all* cereal grain based products, all legumes, and all starchy tubers.

I DO eat meat (grass fed or pastured if possible), oily fish, pasture raised eggs, more good fats, fermented dairy products, non-starchy vegetables, *some* nuts (mostly walnuts, almonds, pecans), *some* seeds (pumpkin, flax, hemp), and a little fruit (as berries).

I am very mindful of my ratio of omega-6 to omega-3 intake.

I supplement with:

D3 5000 IU
K2 as menaquinone-4 5mg
Lugols solution %5 1 drop
2-3 grams omega-3 from fish oil (in triglyceride form. 50/50 DHA/EPA).

I often supplement with curcumin and R-Alpa Lipoic Acid as well.

Additional fats in my diet come from extra virgin olive oil, raw coconut oil, and grass fed butter.

The first 5 days of going NO wheat , NO high glycemic load carbs were the hardest: I felt gnawing "hunger" even after I had eaten to fullness.  It was very strange sensation, but it really wasn't so hard for me to get past.  I was fortunate to be raised to have an aversion to sweets and have no great love for bread or pasta.
Though... I miss beer and pretzels.

Beyond feeling a little physical discomfort from carb withdrawal, I recall that was a bit of a jerk that week.  Had quite a temper.

...days pass...

In the meanwhile, I would check to see if I was producing ketones (mostly curious, I suppose).  I would really only produce a significant amount of ketones after a period of exceptionally strenuous exercise, such as mountain biking for a few hours; otherwise, I generally produce small readings, if at all.

...I began feeling better and better, so I exercised much more intensely and then came across this training approach called "crossfit", which became my new mode of exercise.  Curiously enough, crossfit advocates a paleo-like diet.  Ah-hah!

...weeks pass...

I feel incredible now, as if I'm 10 years younger, at least!  I'm much leaner, stronger, more flexible, have much more energy.

I've changed so many variables so I'm giving you quite a loaded anecdote, I realize... but hey, I feel great!

Unfortunately, I have little in the way of numbers to share with you besides my change weight and blood pressure.

I'm 40 years old, male, 6'3" tall.

Beginning weight: 212 lbs

Current at 192 lbs, approx 10% body fat

Beginning SYS/DIA  130/84

Current SYS/DIA 109/70

Kind Regards,

Van Rensselaer

pmpctek
8/2/2009 7:39:20 AM |

I missed the poll.  You can put me down as; "lost more than 20 lbs".

I lost 25 lbs. (went from 192 to 167) in six months, and it was all fat loss.  As a 5'9" male, my waist size went from 33" to 29".  I'm holding steady at 163 lbs. after 14 months of being grain, sugar, and starch free.

Although, I didn't eat much wheat and other grains to begin with.  The biggest elimination for me was sugar like from candy, soft drinks, chocolate, etc.

The funny thing was though is that I didn't have any of the strong, drug like withdraws and cravings so many others experience with complete elimination... just lucky I guess.

Anonymous
8/2/2009 1:17:33 PM |

I had no problems giving up wheat, as I noticed it was giving me lower GI symptoms too, I didn't lose much weight, only a little, but I think my body is happier.
I also got rid of some recalient eczema, which I think is another benefit.
Jeanne

Bekki
8/2/2009 1:43:06 PM |

I'm one who lost no weight after going gluten-free. I did so due to discovering a genetic gluten-intolerance. I also went off a few other foods that I discovered intolerances to. I was pregnant at the time, so I didn't expect weight loss. When that pregnancy ended prematurely, I still didn't lose weight. My appetite dropped considerably, even while still pregnant, as my gut began to heal and I began to actually digest my food. I theorize that the reason I haven't lost weight is because I'm digesting my food properly- instead of speeding through my inflamed gut, it's slowly digesting, including all the calories. And, I haven't really tried. I admittedly still eat too many sweet things.

All that to say- I think for some people, proper digestion means they're getting MORE out of their food than they used to, which can cause weight gain or no weight loss.

Dr. William Davis
8/2/2009 8:46:05 PM |

Thanks, all, for the great stories, positive or otherwise.

Bekki raises an interesting point: If digestive improves substantially with wheat elimination, is calorie absorption more efficient?

fox
8/2/2009 11:15:11 PM |

How many didn't lose weight because they traded fat for muscle?

Helena
8/3/2009 1:31:59 AM |

Hello Dr. Davis.

I started my diet last Monday (July 27) and have so far lost 2-3kg (6.6 lb) and 3-4 cm (1.6 inches) around my waist. I feel great even though I do have some cravings for some bread and pasta as it used to be in my daily diet, but I am fighting it.

My exercise have been 60 minute walks a few times over the past week.

This week I will try to work out more days, but still only 60 minutes at a time.

I will keep you updated as I did this last year before my wedding, so I KNOW IT WORKS!!!

Manu
8/3/2009 4:20:42 AM |

No one answered my question (about sprouted wheat).

greentree
8/3/2009 4:47:15 PM |

Put me in the didn't lose weight camp. I don't think I could lose weight if I starved myself for2 weeks. I am on Synthroid and my TSH is normal but my T3 is showing out of range (low) but I can't get a doctor to address that.

Anonymous
8/3/2009 4:53:15 PM |

Fourteen of us started low carbing age range 18 to 70 and all have lost weight over the last 7 months average around 21lbs,though some have lost more inches than weight cutting out wheat,pasta rice and upping the good fats,butter extra virgin olive oil but coconut oil (Mct's?) seems to be the best oil for losing weight.
Some have otimised Vitamin D and Omega 3 others have not.
Some are still losing weight whilst others seem to vary + or - three or four pounds around their newly found "ideal weight!.".
More energy,great muscle tone fewer aches less hunger less bloating and mood swings seems to be the benefits and an increasead body temperature.
a good tip if you are not getting enough protien or are a vegetarian is to use a low carb Whey Protien bodybuilding supplement.

Dr. William Davis
8/3/2009 10:37:47 PM |

Excellent point, Fox.

Anonymous
8/4/2009 10:02:05 PM |

I didn't lose weight. OK - maybe I lost 2 or 3 lbs. I don't even own a scale. I don't have a goal of losing weight - I only weigh 105 lbs. My goals are about heart health, not weight loss.

Bonnie

Anonymous
8/5/2009 10:44:42 PM |

I marked that I'm still losing weight.

I gave up wheat, sugar (I may take in less than 10g of carbohydrates in the form of vegetables which I use as a condiment), grains, pulses, and most processed foods.  So I eat a mainly meat and egg diet with the occasional small salad or lacto-fermented veggies. I do eat a lot of fat.

So far, I've lost 46 pounds, and I hope to lose another 29.

I still have limited amounts of soy in grain-free soy sauce, and I still have cheese and cream and butter as well.  Good stuff!

puddle
8/5/2009 11:47:31 PM |

2002, I was diagnosed with early congestive heart failure; my Cholesterol was 246, and my BP was running about 170/90 or 100.

I didn't specifically go off of wheat, but doing Atkins, I always need to stay within about 10 to 20 carbs a day. In a year I dropped from 250 to 200. Over the first two years, my cholesterol dropped to 222, 194, and then to 174. My blood pressure dropped to the 114/80 range. And my knees stopped aching.

The doctors have backed off the CHF diagnosis.

I had Graves Disease in 1986 with a total thyroidectomy, and have been on Levoxyl .175 since then until a month ago when I got my prescription changed to Armour 2 grains. I think it's going to need to be upped after the blood tests, just based on how I'm feeling. I spent most of my adult life till the Graves on the low side of normal (exact borderline). Some doctors would prescribe thyroid, others would not.
I'm almost 69, I feel great, and thank you Dr. Davis!!

Alan S David
8/6/2009 3:47:21 PM |

I fasted before the wheat elimination, a three day water only fast. I dropped 5 pounds or so. Eliminated 95% or more of the wheat, and corn starch. Added more eggs and fresh vegetables to my diet, and I have been down a total of 15 pounds and have no trouble maintaining that weight. My BMI is 21.
Hope to see a lowering in my small particle LDL count in the near future. It has gotten better but is still high.

Anonymous
8/8/2009 5:01:04 AM |

I'm 52 now, had a heart attack at 48 which is rare for a premenopausal woman. Low cholesterol and low blood pressure looks like its an iflammation/ insulin issue for me. I lost just over 20kg in 5 months after reading your blog nearly a kilo a week. Dr Davis, together with my Dr Tessa Jones who is amazing, thank you, you are a life saver. As well as eliminating grains I take the supplements eg fish oil, turmeric, resveratrol, niacin, Vit D) and bioidentical hormones; I am managing hypothyroidism (8 drops/day Lugol's!). My high fasting insulin (dropped from 136 to 80 - but should be 8) and my triglycerides have also fallen dramatically. Breakfast is a whey brewers yeast, egg, nuts berries smoothie. Lunch and dinner is salads and meat/fish. Dark chocolate when I'm craving carbs. But I stopped losing in Jan not sure why and have put on 6kg since then, am very worried. I got a CRP reading of 10.7 My doctor was horrified, gave me a mercury challenge which was so high it poisoned me; she has me taking Far infrared saunas to reduce heavy metals. But still no more weight loss (keeping it just steady) am v obese at 103kg at 5 feet tall. Any advice welcome.

psychohist
8/29/2009 1:43:02 PM |

I didn't purposely go wheat free, but I dropped pretty much all wheat from my diet in favor of potatoes for a couple years. I gained about 10 pounds in that time and was on a continuing upward trend. Note that I was not overweight to start with.

I then went paleo, dropping the potatoes and strictly removing the wheat. I lost all the weight I'd gained.

I suspect some of the gainers replaced the wheat with potatoes or other starchy foods.

buy jeans
11/2/2010 8:42:06 PM |

I'd like to hear your personal stories of wheat elimination--the ups and downs, your success or failure, how you felt during the process, how easy or difficult, your eventual results. Just post them as a response to this blog post.

Megaera
2/22/2011 7:22:29 AM |

Interesting, that when facts don't quite fit with your theories your immediate response is to assume that the inconvenient facts are the fault of the unfortunate provider. That is, when someone says either, I didn't lose any weight on your hobby-horse diet, or even gained weight on it, you immediately pronounce that it must have been that person's fault, he MUST have been doing something very bad. Well, for what it's worth, I've gone wheat-free, processed-food-free, limit my carbs to leafy greens (no starches) and small quantities of fruit, supplement with fish oils, D3 and iodine. I drink no juices, eat no nuts or seeds, exercise, in short, do all the "thou shalts" and have omitted just about all the "thou shalt nots" you would seem to insist upon. I have not quite managed to eliminate dairy, but my intake is minimal. I don't snack, and my meals are 3/day and small. My fasting glucose readings are still > 100, and I have not lost a single pound. I am quite capable of adopting a tough regimen and sticking to it; this is nothing compared to some I've tried. But it still does nothing, so, thanks for that nothing, I guess.

Megaera
2/24/2011 12:37:08 AM |

Oh yes, and several months now after starting this process I find I experience none of the magic benefits you keep extolling: no great GI changes for the better, no skin improvements, no "gee, how swell I feel" moments -- in fact, I feel just about as crap as I did before dcing grains and sugars. So, falsio in unius ...

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