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"Check the ingredient list for the words "whole grain" or "whole wheat" to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains. Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole-grain products. On their website, www.wholegrainlife.com, General Mills offers excellent information regarding "What Is a whole grain?" and "How to Find a whole grain Product." - C. W. Randolph, M.D., From Belly Fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.)

"Choose whole grain products (whole grain breads, whole grain flour products, brown rice, etc.) over their processed counterparts (white bread, white flour products, white rice, etc.). Whole grains provide substantially more nutrients and health-promoting properties than refined grains. Whole grains are a major source of complex carbohydrates, dietary fiber, minerals, and B-vitamins. The quality and content of protein in whole grains is greater than that in refined grains." - Michael T. Murray, N.D., Joseph E. Pizzorno, N.D., Encyclopedia of Natural Medicine, Revised Second Edition (Get the book.)

"Just because a food is called "whole grain" you can't assume it is a good food. Many whole grain cold cereals are so processed that they do not have a significant fiber per serving ratio and have lost most of their nutritional value. The more coarsely ground grains are absorbed into the bloodstream more slowly and therefore curtail appetite better. Whole grain hot cereals are less processed than cold cereals and come up with better nutritional scores. They can be soaked in water overnight so you do not have to cook them in the morning." - Dr. Joel Fuhrman, Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set) (Get the book.)

"Best Food Sources for Minerals Mineral Best Sources Calcium Milk and dairy products, dark leafy greens Chromium Brewer's yeast, whole grain cereals, clams Copper Oysters, nuts, organ meats, legumes Iodine Seafood, iodized salt Iron Meats, fish, green leafy vegetables Magnesium Nuts, green vegetables, whole grains Manganese Nuts, whole grains, vegetables, fruit Phosphorus Fish, meat, poultry, eggs, whole grains Potassium Meats, vegetables, fruit Selenium Seafood, nuts, meats, whole grains Zinc Meats, liver, eggs, seafood, whole grains yogurt is one such food." - Christian B. Allan and Wolfgang Lutz, Life Without Bread (Get the book.)

"General Mills offers excellent information regarding "What Is a whole grain?" and "How to Find a whole grain Product." The good news is that General Mills products are readily available in every grocery store across the nation. Kashi (www.kashi.com ) is another of one of my favorite whole-grain brands. I particularly love the Company's logo: "7 whole grains on a mission." I stock Kashi products in both of my Natural Medicine Stores, but they are also available on the health food or organic food aisle in almost any grocery store. Another brand to check out is Food For Life (www.foodfor-life." - C. W. Randolph, M.D., From Belly Fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.)

"One part should be protein such as lean meats (chicken, turkey, fish) or legumes, one portion should be a whole grain (such as brown rice, whole wheat, rye, potatoes and whole grain pasta); and two portions should comprise fruits and vegetables. The glycemic index is the rate at which food converts into a sugar in the bloodstream. High glycemic foods such as sugar, white bread and white rice quickly convert into a sugar. Low glycemic means the food flips into a sugar less quickly in the bloodstream. High glycemic foods support bacterial dysbiosis." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.)

"And it's important to note that a whole grain is just that-whole. If you grind up a whole grain, it isn't whole anymore, is it? Again, I recommend you follow this phase for at least six weeks, preferably staying in it until your weight normalizes. Your Staying Alive EnAureA Your GeneA'Future You'll do this in Phase 3, the Longevity phase, by turning on your longevity genetic program with "calorie optimization," meaning eating foods with the greatest micronutrient density but the least number of calories." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.) "This slight relaxation on whole grains does not extend to bread, whole grain or otherwise, or any other foods on the "white" and "beige" lists (pages 66-67), which remain off limits. By the way, this is one of the few times I'll ask you to measure food. After doing so a few times, you'll be able to "eyeball" a 1/2-cup portion of grains or legumes. ADJUST THE RATIO OF PROTEIN TO VEGGIES As you continue in Phase 1, slowly cut back on the size of your protein portions and simultaneously upsize your portions of "Friendly Vegetables," especially leafy greens." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.)

"The McDougall Diet: Foods to Enjoy þWhole grains and whole grain cereals, such as brown rice, barley, corn, millet, quinoa, oatmeal, bulgur wheat, and wheat berries. þWhole grain products, such as pastas, bread, tortillas, cereals, and puffed grains. þSquashes, including acorn, buttercup, butternut, pumpkin, summer squash, and zucchini. þRoots and tubers, including potatoes, sweet potatoes, yams, carrots, beets, rutabagas, and turnips. þBeans and other legumes, such as adzuki, black beans, garbanzo, lentils, kidney beans, navy beans, pinto beans, peas, split peas, and string beans." - John A. McDougall, Dr. McDougall's Digestive Tune-Up (Get the book.)

"Sources: whole grain products, broccoli, green beans, grape juice, and spices. Form in the body: trivalent chromium. Summary for Molybdenum Main function: metabolism of sulfur-containing amino acids. RDA: adults, 45 meg. Toxicity: low toxicity. Tolerable upper intake level has been set at 2 mg. Deficiency is rare. Sources: beans, lentils, whole grains, and nuts. Forms in the body: found in the enzymes sulfite oxidase, xanthine oxidase, and aldehyde oxidase." - Dr. Steve Blake, Vitamins and Minerals Demystified (Get the book.)

"Products described as multigrain, cracked wheat, seven-grain, stone-ground, 100 percent wheat, enriched flour, or degerminated corn-meal are not whole grain. Pumpernickel is made with rye and wheat flours, but is seldom whole grain. It can also be a challenge to find whole-grain bread that contains no oil or high fructose corn syrup. Great Harvest Bakery makes a number of breads that are perfect, and many grocery store rye breads have no oil." - Caldwell B. Esselstyn, Jr., M.D., Prevent and Reverse Heart Disease (Get the book.)

"One part should be protein such as lean meats (chicken, turkey, fish) or legumes, one portion should be a whole grain (such as brown rice, whole wheat, rye, potatoes and whole grain pasta); and two portions should comprise fruits and vegetables. The glycemic index is the rate at which food converts into a sugar in the bloodstream. High glycemic foods such as sugar, white bread and white rice quickly convert into a sugar. Low glycemic means the food flips into a sugar less quickly in the bloodstream. High glycemic foods support bacterial dysbiosis." - Heather Caruso, Your Drug-Free Guide to Digestive Health (Get the book.)

"Because the small percentage of whole grains in the bread would render it that much less sweet than, say, all-white Wonder Bread—which scarcely waits to be chewed before transforming itself into glucose—the food scientists have added high-fructose corn syrup and honey to to make up the difference; to overcome the problematic heft and toothsomeness of a real whole grain bread, they've deployed "dough conditioners," including guar gum and the aforementioned azodicar-bonamide, to simulate the texture of supermarket white bread." - Michael Pollan, In Defense of Food: An Eater's Manifesto (Get the book.)

"How to Find a whole grain Product." The good news is that General Mills products are readily available in every grocery store across the nation. Kashi (www.kashi.com ) is another of one of my favorite whole-grain brands. I particularly love the Company's logo: "7 whole grains on a mission." I stock Kashi products in both of my Natural Medicine Stores, but they are also available on the health food or organic food aisle in almost any grocery store. Another brand to check out is Food For Life (www.foodfor-life.com). I am a huge fan of their organic sprouted whole-grain pastas and breads." - C. W. Randolph, M.D., From Belly Fat to Belly FLAT: How Your Hormones Are Adding Inches to Your Waistline and Subtracting Years from Your Life (Get the book.)

"In the carbohydrate category, relatively low-glycemic carbohydrates include things like yams or sweet potatoes; whole grains, like whole grain brown rice and whole grain barley; and sugars like Agave nectar rather than fructose, processed sugar or high fructose corn syrup. Stevia is, of course, an excellent sweetener to use. It has virtually no blood sugar effect whatsoever. If you want a tasty sweetener that is extremely low on the glycemic index, get Agave nectar. Ideally, get Agave nectar grown and harvested from Blue Weber agave plants." - Mike Adams, Natural Health Solutions (Get the book.)

"Nicoyans eat corn tortillas at every meal. And whole grain is part of the Adventist diet. Whole grains deliver fiber, antioxidants, potential anti-cancer agents (insoluble fiber), cholesterol reducers, and clot blockers, plus essential minerals. Beans (legumes) also provide a cornerstone to Blue Zone meals. Diets rich in legumes are associated with fewer heart attacks and less colon cancer. Legumes are a good dietary source of healthy flavonoids and fiber (which can reduce the risk of heart attack) and are also an excellent nonanimal source of protein." - Dan Buettner, The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest (Get the book.)

"If you grind up a whole grain, it isn't whole anymore, is it? Again, I recommend you follow this phase for at least six weeks, preferably staying in it until your weight normalizes. Your Staying Alive EnAureA Your GeneA'Future You'll do this in Phase 3, the Longevity phase, by turning on your longevity genetic program with "calorie optimization," meaning eating foods with the greatest micronutrient density but the least number of calories." - Dr. Steven R. Gundry, Dr. Gundry's Diet Evolution: Turn Off the Genes That Are Killing You - And Your Waistline - And Drop the Weight for Good (Get the book.)

"CEREAL GRAINS Alkalizing Slightly acidifying Very acidifying WHOLE GRAINS, GROUND GRAINS, GERMINATED GRAINS corn wheat millet brown rice white rice rye barley spelt buckwheat quinoa pilpil couscous Alkalizing Slightly acidifying Very acidifying whole semolina cream of rice semolina BREADS whole-grain bread (without yeast) dark bread yeast bread white bread CRACKERS whole grain made from white flour whole grain made from white flour CEREAL FLAKES whole-grain cereals, soaked for about 10 hours naturally baked flakes (e.g." - Christopher Vasey, The Acid-Alkaline Diet for Optimum Health: Restore Your Health by Creating pH Balance in Your Diet (Get the book.)

"Well, vegetarians typically consume more than 50 percent of energy from carbohydrate-rich plant foods known for having some nutritional synergy (fruits, vegetables, legumes and nuts, and whole grain breads and cereals). Vegetarian diets also tend to be higher in fiber and lower in calories, protein, total fat, cholesterol, and saturated fat, compared with your average meat-eater's diet." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "I tried to include only one meat-centered meal a day, plus a couple low-fat dairy products, several fruits and vegetables, and at least three whole grain servings. At the end of the sample menu section, I list a few high-synergy snacks that provide some of the Synergy Super Foods the menu may lack on some days. Note: Include noncaloric beverages where needed, such as green or black tea (iced or hot), mineral water, or regular water (with slices of lime or lemon for flavor)." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.) "Food sources of lignans besides ground flaxseed include whole grain cereals, berries, vegetables, and fruits in general. At the level of 1 to 2 tablespoons How to Add In Flax Here's a helpful handful of nutrition-boosting add-in ingredients and tips. Go forth and boost your health! / Add ground flaxseed to smoothies (this is my favorite way to add flaxseed). / Add it to hot or cold breakfast cereals. / Add it to homemade muffins and breads. Replace no more than V4 cup of every cup of flour called for with ground flaxseed. / Sprinkle it on yogurt or cottage cheese." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"Preparation time: 10 minutes 1 cup organic unbleached flour 1 cup organic whole grain flour (buckwheat, oat, spelt) 2 teaspoons aluminum-free baking powder Vi teaspoon sea salt 6 tablespoons organic coconut oil Ya cup organic nutmilk or soymilk Preheat oven to 400°F. Sift dry ingredients together. Incorporate solid oil into crumbled mixture. Add liquid to dry mixture and stir loosely. Do not overmix. Drop onto greased baking sheets and bake 10 to 12 minutes. Bountiful Biscuits Follow the same instructions as Basic Biscuits. Add any variety of dried fruits, nuts, or seeds." - Deirdre Imus, Growing Up Green: Baby and Child Care: Volume 2 in the Bestselling Green This! Series (Green This!) (Get the book.)

"Spread nut butter (instead of butter or cream cheese) on whole grain toast or bagels for breakfast or a snack. J Replace the butter or margarine with nut butter in muffin or pancake batter; a little nut butter in homemade granola bars adds extra flavor and helps bind ingredients. þ Add nut butter to smoothies, especially chocolate- or banana-flavored ones. J Use nut butter to flavor and thicken stir-fry sauces. / Give fat-free or light salad dressing more body with nut butter. Beat until smooth using an electric mixer, a small food processor, a blender, or a whisk." - Elaine Magee, Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well (Get the book.)

"For example, choose whole wheat bread or whole grain cereals. ?If you have trouble digesting milk and milk products, try taking lactase enzyme pills (available at drugstores and groceries) with the milk products. Or, buy lactose-free milk, which has the lactase enzyme already added to it. ?If you are allergic to nuts, use seeds or legumes (cooked dried beans or peas). ?Use fresh, frozen, or no-salt-added canned vegetables and fruits. To learn more about high BP, call 1-800-575-WELL or visit the NHLBI web site at www.nhlbi.nih.gov/nhlbi/nhlbi.htm. DASH is also online at http://dash.bwh." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"The best protein sources are from vegetables and include whole grains, especially millet, amaranth, quinoa, buckwheat, whole grain oats, and brown rice. A wonderful way for cooking whole grains is to put one part grain to four parts water in a slow cooker. Before going to sleep, turn the cooker on low or automatic shift, which starts high and lowers. When you wake up in the morning, you have a creamy, delicious whole-grain cereal. That's a wonderful way to eat whole grains every day. "Eat small quantities of legumes daily." - Dr. Gary Null, The Woman's Encyclopedia of Natural Healing (Get the book.)

"Whole grain intake may reduce the risk of ischemic heart disease death in postmenopausal women: the Iowa Women's Health Study. Am. J. Clin. Nutr. 68, 248-257. 35. Rolls, B. J., Bell, E. A., Castellanos, V. H., Chow, M., Pelkman, C. L., and Thorwart, M. L. (1999). Energy density but not fat content of foods affected energy intake in lean and obese women. Am. J. Clin. Nutr. 69(5), 863-871. 36. Rolls, B. J., Castellanos, V. H., Halford, J. C, Kilara, A., Panyam, D., Pelkman, C. L., Smith, G. P., and Thorwart, M. L. (1998). Volume of food consumed affects satiety in men. Am. J. Clin. Nutr." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.) "The increases in TG can be attenuated when whole grain carbohydrates are consumed, and when dietary fiber is increased [48]. 2. Replace energy from SFA and TFA with unsaturated fat energy sources—The addition of PUFA and MUFA to the diet at the expense of SFA and TFA is an increasingly common approach that is consistent with a Mediterranean-style diet. When MUFA replace SFA, plasma TG is decreased and HDL-C remains unchanged or is decreased less compared with a high-carbohydrate, reduced-fat diet [47, 49, 50]. 3." - Ann M. Coulston and Carol J. Boushey, Nutrition in the Prevention and Treatment of Disease (Get the book.)

"If you're using bread and pasta, use limited amounts, not more than one serving per day and, of course, make sure it is 100 percent whole grain. 11. Limit your consumption of oil to one tablespoon daily. Oil is a fattening, low-nutrient food. If you eat something cooked with oil, make sure you do not use oil on your salad that day. 12. Use the nutrient density chart below to help you focus your food consumption so you eat larger amounts of raw and cooked vegetables and fresh fruit and less animal products, baked goods, oils and prepared sweets." - Dr. Joel Fuhrman, Eat For Health: Lose Weight, Keep It Off, Look Younger, Live Longer (2 book set) (Get the book.)

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