We welcome this post from Alexis our newest contributor now in training in holistic nutrition.
Thanks for the great post, Lex!
Gary Pepper, M.D. Editor-in-Chief
Alexis writes:
So I’m currently in school to become a holistic nutritionist, but in the meantime I work as a flight attendant (stewardess for those of us who are not concerned with pc). In between flights my coworkers find me studying or taking tests. The one common question I always get asked? “How do I get rid of this belly fat?” The solution is so simple, yet for some tragic. Eliminate white bread, white sugar, and white flour. When doing your grocery shopping it’s important to read not only the nutrition facts but also the ingredients. So your standing in the supermarket of your choice and you remember that you need bread for the week. But your subconsious reminds you that you want to rid your midsection of bulge…what do you look for and how do you know that you’re buying a staple item that is not only good for you but also nutritious? Very easy! If the first ingredient reads “ENRICHED WHEAT FLOUR” or “BLEACHED/UNBLEACHED WHEAT FLOUR” drop the package immediately. Some great alternatives are barley flour, rice flour, spelt , sprouts, lentil. As long as the first 4 ingredients do not say enriched or unbleached you are in the clear. Stick to the serving size on the label (usually 1 slice a day). I have found that Trader Joe’s has an excellent selection on breads and deserts that are in fact very good for you. Some labels to look for is Ezekial and Brown Rice Flour (pink encasing) breads. Also check your local supermarkets as well as Whole Foods. You might spend a little more at the register, but think of it this way…isn’t it better to spend more money on amazing health and vitality now than pay later in a hospital bed? Stayed tuned for other tips and if you have some for me please share your knowledge and ideas. Thanks for reading
Hi Lex,
Thanks for the tip! I always thought the enriched wheat flour breads were OK for us. I think when I see the WORD wheat on a package I consider it good. I know now to look out for “enriched.” What does “Enriched” mean in the food industry? I’ve tried the rice breads, but that’s like eating cardboard. But for anyone that is going to eat the rice bread I suggest you toast it for some reason its easier to eat and taste more like the good old “belly fat” bread!!! What do you think of wraps? I have also tried the rice ones and grrrrr to that also! Unless again you bake or toast them! On another note I am on the fourth day of the cleanse that you emailed me. I can’t believe that the mixture of juices let me fast for that long. I usually get really light headed and give up. thanks so much for your healthy help!
But Italian bread is soooo delicious! Is there any healthy alternative to that type of bread? Great article and very helpful. I look forward to your next post!
Hey Theresa and Maurice,
Thank you both for your interest in this blog and your health.
Theresa,
“enriched” means that the manufacturer takes whole wheat grains and runs it through their processing plant. This is also known as “milling”. Imagine a steam roller constantly being run over the wheat grains. What ends up happening is that all the the natural nutrients, minerals, and vitamins have now been taken away from what was once healthy. So the manufacturer in turn “puts them back in”. However, what they are putting back in, is synethic nutrients that our bodies are not equipped to utilize. This is why many people suffer from wheat allergies. The “enriched” flour turns into “goop” in our bodies, not allowing our digestive system or small intestine to break down the food properly and not allowing the villi in our small intestine to “grab” its nutrients, which causes us many deficiencies. You are right about the rice flour, but it just takes a little time getting used to a different consistency and taste. Many wraps have “enriched wheat flour” also, so just keep reading the labels. Look for stone ground wheat, barley or spelt. Many local health food stores carry products free of preservatives and all natural breads. A few names to look for are: Disraeli and Gladstone…this bread company has a very large selection ranging from english muffins to sandwich breads. Also, Trader Joe’s puts out their own line of breads. One I particular like is their whole wheat tuscan pane. Both companies do not use preservatives and an extra bonus is their fiber content…2-3grams! We can all use extra fiber in our diets. After all, it’s the stuff that helps us eliminate toxins and buildup from inside our gut walls and intestines.
Maurice,
Italian bread is one of my favorites too, but unfortunately, it is made from all purpose enriched flour. An alternative that I’ve found to taste similar is the whole wheat tuscan pane. In the meantime, I will try to find something else as close to the real thing as possible for the both of us.
I hope I’ve answered both of your questions, but of course if you have more, just come back and we can discuss them.
PASTA! since I’ve read your blog I looked over ALL the pasta we have in the house (which we eat at least 2-3x a week!) My Boyfriend loves pasta more then anything! so do I!! Now I see everything is “enriched” with wheat! grrrrrrrrrrr. Or bleached. Like you stated : STAY AWAY FROM! I can deal with the rice pasta BUT my Boyfriend would freak if I gave it to him. Could you suggest a way to get him to eat a different pasta. Also He has food a Phobia, or so he says. what should I do….Like everyone else we are on a budget with grocery’s so I tend to buy what he will eat..I on the other hand am very open to new foods and ideas…This guys is strictly a pasta, meat, potato man. How do I change that? Any thing would help
And is there something about TRADER JOE’S I should know? Isn’t Mrs. Greens just as good?
Hey Theresa,
OMG!! Pasta! An epidemic or a cure? Well, lets start by saying that 2-3x a week eating pasta is not a good idea. Once a week is plenty. Also, this is probably the most important thing, changing a man is impossible! Don’t stress yourself out on that one. Okay, the good news. Like bread, pasta also comes in better forms outside of the “enriched” or “rice” versions. Wheat is good just as long as it’s not the enriched kind. Barilla offers a line of whole grain, multi grain, and whole wheat pastas. Once the pasta is doctored up with tomatoe sauce or other ingredients, most likely your boyfriend will not notice the difference. Below I will give you a great recipe that not only includes pasta but meat and if you’d like you can add 1 small potato. Now for Trader Joe’s. Where I live, Trader Joe’s grocers are an abundant food chain. Not only do they offer organic produce and dairy, they also really do fit into this recessions budget. I’ve never heard of Mrs. Greens but I will look into it. Thanks for the name. Oh, one more thing when cooking for your boyfriend. Try to buy meat that does not have antibiotics or hormones. Free range and antibiotic free taste that much better. Also, have you thought of using turkey products in place of pork? I recently started eating turkey sausage, bacon, and soy hotdogs. They taste amazing if not just like the real thing and are super healthy for you. The best part is, I don’t have that weighed down overly tired feeling after I’ve eaten a meal using turkey products.
Here’s that recipe:
chicken or spicy turkey sausage
frozen green peas
spinach
green olives
olive oil
2 cloves garlic
1 small or 1/2 white onion
salt and pepper
red crushed pepper
pumpkin spice or nutmeg
1 can tomatoe sauce
multi grain pasta
rosemary
any herbs you like*
In a large pot sautee garlic, onions, salt and pepper in olive oil until lightly golden
brown turkey sausage or chicken in above ingredients
add tomatoe sauce, peas, spinach, and olives
also add pumpkin spice and other herbs you wish
In a seperate pot boil pasta until aldente
you might want to add a tsp or 2 of brown sugar, honey, or agave to cut the acidity of the tomatoe sauce (if you tend to have reflux)
combine all ingredients and serve
cooking time is about 30 mins
prep time is 5mins
Let me know what you and especially, your boyfriend thinks
Here’s a website I found that offers organic products at a decent price
http://www.OrganicValley.coop
Welcome aboard Lex. Great first post.
Great, informative article. At the wonderful age of 71, and having 6 stents in my heart, I finally started following a healthier nutrition program, even though I’ve been writing about natural health for years, going back to the 80′s when I had my first heart attack.
I now have several healthy eating lenses on Squidoo, and one in particular about fighting belly fat, which was a major component of my poor heart health history. No longer, I eat what nature creates, fresh fruit and vegetables, fish and very, very, rarely, and I mean rarely do I eat processed foods, or dairy, or meat. It has turned my heart health around and I surprised my cardiologist with my excellent blood test numbers including CRP–cut my inflammation #s in half. Ihave several posted articles about inflammantion and disease.
So glad I found this site–bookmarked it. Thanks.
I love the Ezekial bread that is made of sprouts rather than flour. Is that the kind you are talking about? One slice is only 80 calories, but very filling.
I read your articles out of order so I see here that you touch upon that four letter word…carbs, but maybe in your next article you could go further in depth. Thank you again for taking the time to post.