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Five Simple Strategies to Reduce Grains in Your Diet... · Revealing Wholeness with Dr.Troy

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  Speaker 1: Thank you for listening today on Revealing Wholeness sponsored by
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  Speaker 1: Infinity Whole Health. Check out our website at Infinity wholehealth
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  Speaker 1: dot com, where we are revealing the eternal in each individual,
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  Speaker 1: the infinite in the individual, the creativity is made manifest,
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  Speaker 1: limitation is let go. Now, here's your host, doctor Troy Munson.
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  Speaker 2: Hello and welcome. I'm doctor Troy Munson at Infinity Whole
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  Speaker 2: Health and our podcast site, Revealing Wholeness. And I have
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  Speaker 2: a had patience that ask me questions and this one
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  Speaker 2: is one that comes up often. So I want to
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  Speaker 2: cover it at detail here so that you can glean
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  Speaker 2: from their musings, so to speak. And the question is
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  Speaker 2: do I have any tricks of my sleeve for getting
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  Speaker 2: away from grains? And so we're going to cover five
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  Speaker 2: simple things that you can do that will start to
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  Speaker 2: give you some power to pull back from grains, because
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  Speaker 2: let's face it, grains are everywhere. Let's just look at breakfast. Hey,
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  Speaker 2: I would like to have some cereal. Yeah, that's going
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  Speaker 2: to be a grain. More than ninety nine of one
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  Speaker 2: hundred times, I have one or two cereals I've seen
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  Speaker 2: that are grain free. They're not bad. Well, could I
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  Speaker 2: have some hash browns starched, kind of still grain, Like, dang,
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  Speaker 2: how about oatmeal? It's another grain? You're kidding, No, not kidding.
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  Speaker 2: How about a donut? Definitely a grain. It just goes
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  Speaker 2: a bagel? No, definitely grain. In fact, one bagel has
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  Speaker 2: eighty five grams of carbs, which is probably more than
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  Speaker 2: you should really eat in a week. But anyways, that's
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  Speaker 2: kind of what we're faced with. So what do we
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  Speaker 2: do Well, First and foremost is we need to understand
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  Speaker 2: what each meal is kind of dealing with so that
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  Speaker 2: we can have strategies. So what are we going to
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  Speaker 2: do for breakfast? Well, we could go for bacon and eggs,
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  Speaker 2: that's totally fine. I will do just a very small
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  Speaker 2: amount of hash browns because I love the taste of
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  Speaker 2: hash browns with eggs, and I also put avocado or
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  Speaker 2: guacamole with it and salsa. That's how I love to
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  Speaker 2: eat my eggs, and I like just a little bit
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  Speaker 2: of the taste of the hash browns. But I know
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  Speaker 2: that a little bit of hash browns is probably five
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  Speaker 2: to six grams of carbs. That's what I figured out
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  Speaker 2: that I like, and that is way plenty for me
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  Speaker 2: in a meal. I get only so many grams of
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  Speaker 2: carbs per day, just like you do. That's not going
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  Speaker 2: to do us a lot of harm. So you pick
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  Speaker 2: and choose how you do your grams of carbs per day.
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  Speaker 2: I'll pick and choose mine. So it's not like we're
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  Speaker 2: saying no, no, no, We're simply saying, let's proportion it
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  Speaker 2: in a way that makes sense for our bodies. So
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  Speaker 2: that's first and foremost. If we look at lunch, we
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  Speaker 2: look at sandwiches, hamburgers, potato chips. Pasta dinner is pasta.
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  Speaker 2: Sometimes it's a steak. Sometimes it's salad too, and some
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  Speaker 2: sauteed vegetables, but oftentimes it's mashed potatoes or a baked potato.
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  Speaker 2: It's croutons on your salad, it's a big, you know,
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  Speaker 2: half of garlic bread, that cheesy garlic bread that tastes
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  Speaker 2: so darn good. You know, what do they give us
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  Speaker 2: at a restaurant? Sometimes a nice restaurant will bring us
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  Speaker 2: bread and butter to start our meal with. At a
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  Speaker 2: Mexican restaurant, they're going to bring us corn chips, another grain.
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  Speaker 2: So they're commonly everywhere, and this is what we're up against.
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  Speaker 2: So some of you are like, what do I do? Well,
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  Speaker 2: if you message me, I will give you our Phase
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  Speaker 2: two diet sheets. So message me and we'll send that
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  Speaker 2: to you as a as a PDF in email, and
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  Speaker 2: you can at least have that one sheet that kind
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  Speaker 2: of at a glance, tells you what your goals are
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  Speaker 2: with grain free eating. So first trick, we're going to
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  Speaker 2: try to half what we're doing. And half is not
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  Speaker 2: a big deal because most of us are way overdoing
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  Speaker 2: most grains. So if I love mod pizza, which I do,
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  Speaker 2: A whole MOD pizza is one hundred and four grams
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  Speaker 2: of carbs. Why do I know that? Because I look
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  Speaker 2: that up because I love it, And so I'm going
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  Speaker 2: to do half of that. That means half a MODD
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  Speaker 2: pizzas fifty one fifty two grams of carbs, and they
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  Speaker 2: can be off by twenty percent. That means could be
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  Speaker 2: sixty two, could be forty two grams of carbs. I
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  Speaker 2: was thinking, man, it's got to be that thin of
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  Speaker 2: a crust, campy that much. Oh no, it is. And
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  Speaker 2: so when we look at something like that, we're just go, okay,
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  Speaker 2: I can do half. Maybe you'll need to do two
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  Speaker 2: pieces of pizza. Okay, you get one, but do it last,
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  Speaker 2: eat all your vegetables and salad, whatever it is that
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  Speaker 2: you're going to eat beforehand, and then end on that carb.
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  Speaker 2: That's how we do it, because if we're going to
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  Speaker 2: do something that's not necessarily so good for us, like
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  Speaker 2: a dessert, come and do a bowl of ice cream.
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  Speaker 2: I gonna do it at the beginning of the meal.
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  Speaker 2: Am I gonna do at the end of the meal?
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  Speaker 2: You know when it's done. And so same thing with
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  Speaker 2: things like carbs that you love. Start to pick and
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  Speaker 2: choose your own. I would eat nachos every day for
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  Speaker 2: twenty years until I realize, oh my gosh, I've got
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  Speaker 2: to get away from grains. And then I would figure out, okay,
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  Speaker 2: I can have eight corn chips. So I'd put eight
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  Speaker 2: corn chips and I would put all kinds of cheese.
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  Speaker 3: On it and the onions and alipino, and then I
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  Speaker 3: would cook it in the oven and I would watch
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  Speaker 3: it brown, and then I would eat it with salsa
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  Speaker 3: and guacamole, and that was my dessert. That's me.
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  Speaker 2: Maybe it's candy as your deal, and you can like
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  Speaker 2: bread is not a big deal to me, wonderful. Then
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  Speaker 2: candy is your deal. Start counting your carbs there and
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  Speaker 2: pick a better candy and more organic, more more good
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  Speaker 2: for you. To give an example, I've talked about this
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  Speaker 2: other podcast fight regular garbage chocolate like milk chocolate that's
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  Speaker 2: not organic. I will get a pimple because all the paraffin,
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  Speaker 2: waxes and garbage they put into it to make it
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  Speaker 2: whatever it looks like or however it tastes, or however
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  Speaker 2: creamy it is. WHOA, I'll go for organic dark. I
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  Speaker 2: don't get pimples eating it doesn't have garbage in it.
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  Speaker 2: It's just a little bit better for us. Might as
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  Speaker 2: well do the best if you're gonna do something that
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  Speaker 2: you know is not necessarily good for us. So strategy
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  Speaker 2: is halfing so sam which is are the easiest one
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  Speaker 2: piece of bread, The top piece of bread gone done,
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  Speaker 2: Lettuce is now your other half of the sandwich. Pilot high,
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  Speaker 2: eat everything and have the bread taste with it. Let's
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  Speaker 2: say that you're going for croutons at dinnertime on a salad. Okay,
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  Speaker 2: we'll look at the bag and see how many croutons are,
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  Speaker 2: you know, carbs and fifteen cou croutons or whatever, and
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  Speaker 2: do what makes sense and maybe move the croutons to
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  Speaker 2: the last bites, or cut the croutons in half so
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  Speaker 2: you have more I don't know, make it yours. Maybe
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  Speaker 2: you really love a baked potato. Okay, well, then let's
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  Speaker 2: see how much of that potato is really worth eating
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  Speaker 2: at the end of the meal. And I mean make
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  Speaker 2: it the way you like it. If you like sour cream, fine,
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  Speaker 2: if you like butter, fine, But remember the more carbs
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  Speaker 2: you do with fat, like sour cream and butter, the
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  Speaker 2: more you put fat on the body. So you may say, okay,
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  Speaker 2: I actually want to do way less than I could
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  Speaker 2: have on that potato because I am going to put
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  Speaker 2: sour cream and butter and bacon bits on it. Maybe
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  Speaker 2: you like avocado on it too, you just got a
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  Speaker 2: whole bunch of fat. Well, then really limit the amount
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  Speaker 2: of carbs you have. And I mean everybody around you,
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  Speaker 2: you tell them to shut up. I am going to
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  Speaker 2: take my two bites of my baked potato and I'm
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  Speaker 2: gonna enjoy it. And I expect you to close your
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  Speaker 2: eyes and enjoy and savor all the little flavors as
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  Speaker 2: much as you possibly can, because you only get a
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  Speaker 2: couple bites. That's how I do it. I realized this
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  Speaker 2: when I'd eaten an entire ice cream sandwich watching a
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  Speaker 2: movie and I don't even remember eating it. How stupid
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  Speaker 2: was I. I won't do that anymore. I close my
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  Speaker 2: eyes and I savor it. If I can stop ahead
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  Speaker 2: of time and not eat one of my bites, it's
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  Speaker 2: a wind.
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  Speaker 3: Okay.
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  Speaker 2: So there's trick number one. Trick number two. We cannot
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  Speaker 2: dip into our willpower, don't push it. They did a study.
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  Speaker 2: They took people, put them in a room and they
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  Speaker 2: could have either vegetables or freshly baked chocolate chip cookies.
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  Speaker 2: Can you imagine the choice? And so one group of
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  Speaker 2: people as loudy whatever they wanted. In the other room,
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  Speaker 2: they were told, you cannot have any of the chocolate
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  Speaker 2: chip cookies.
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  Speaker 3: And they're smelling.
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  Speaker 2: They're smelling them and they're looking at them and they're
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  Speaker 2: so amazing. But you can have as many vegetables as
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  Speaker 2: you want. And so they sat them in this room
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  Speaker 2: for twenty minutes, and they took both those people into
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  Speaker 2: another room and they said, here is a maze we
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  Speaker 2: want you to do.
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  Speaker 3: It's amaze.
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  Speaker 2: You got to pencil through and you start one in
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  Speaker 2: you'd go out the other side. You got to find
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  Speaker 2: your way through the maze. However does it well, it's
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  Speaker 2: an unsolvable maze, very intricate. The people that had the
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  Speaker 2: chocolate chip cookies, they lasted on average twenty one minutes
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  Speaker 2: before they gave up on that unsolvable puzzle. The people
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  Speaker 2: that could not eat the chocolate chip cookies, they had
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  Speaker 2: to use their willpow to say no. Guess how long
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  Speaker 2: they lasted nine minutes nine because they had used up
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  Speaker 2: willpower trying not to eat that. Now they were just
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  Speaker 2: frustrated by throw the puzzle and say fine. And so
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  Speaker 2: that's what happens when we start using up our willpower.
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  Speaker 2: And we cannot have you doing that if we're going
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  Speaker 2: to try to gain ground on it. Okay, So there's
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  Speaker 2: a word on willpower. Next is we want to find
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  Speaker 2: snacks that work for you, Snacks that are low carb
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  Speaker 2: and are actually fulfilling in some way. So some of
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  Speaker 2: you out there, like I like jerky, careful beef jerky
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  Speaker 2: can have sugar in it, high fructose corn syrup, honey.
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  Speaker 2: Watch those. You may only get so much of it.
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  Speaker 2: There is natural sugar in almonds and walnuts, and pecans,
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  Speaker 2: but not much, and it's much easier for the body
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  Speaker 2: to ingest and to digest and absorb in a way
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  Speaker 2: that doesn't necessarily spike blood sugar. So they're okay, even
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  Speaker 2: though they have some carbs in them. But you might
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  Speaker 2: be sensitive enough you're like, hey, there's some nuts. I
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  Speaker 2: cannot do heavy whipping cream. Can't put much sugar in it.
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  Speaker 2: In fact, I recommend none at all. Maybe a little
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  Speaker 2: bit of stevia, a little bit of vanilla extract for
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  Speaker 2: some flavoring, but plain whipped heavy whipping cream is not
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  Speaker 2: very tasty. So put in just enough that makes it
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  Speaker 2: flavorful enough for you that it's tolerable.
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  Speaker 3: Okay.
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  Speaker 2: I love heavy whipping cream. I'll eat three or four
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  Speaker 2: spoonfuls two three, four times a day. Sometimes it's okay.
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  Speaker 2: I don't put a lot of carbs with it because
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  Speaker 2: I don't want fat in my body. I can burn
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  Speaker 2: that fat as long as I am doing my due diligence.
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  Speaker 2: Next is just veggies. Maybe you just like veggies great,
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  Speaker 2: Have them as snacks around you often be a good
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  Speaker 2: thing to do. My wife makes these coconut almond floured
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  Speaker 2: chocolate chip cookies. They're Heavenly they're like a buck apiece
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  Speaker 2: because those flowers are expensive. They're not carb flowers, they're
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  Speaker 2: more protein flowers, and so it is expensive. But if
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  Speaker 2: you're in a pinch man, they work quite well. So
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  Speaker 2: there you got little tricks there for you. So finding
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  Speaker 2: snacks that work for you. Next is as you go
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  Speaker 2: through this process of getting away from grains, you're gonna
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  Speaker 2: find all of a sudden some more stability. Hey, I
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  Speaker 2: actually have more resistance to saying no to certain snacks,
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  Speaker 2: to certain foods. Am I getting better at it? No,
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  Speaker 2: you're stabilizing blood sugar. So when you eat protein and
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  Speaker 2: good fats and good vegetables, you start stabilizing blood sugar
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  Speaker 2: where you don't have these dips because throwing logs on
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  Speaker 2: a fire, big log on a fire that's burning, man,
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  Speaker 2: it just keeps burning. Well, protein and fat is like
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  Speaker 2: that big log on a fire. It burns the chips,
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  Speaker 2: the bread, the pasta. That's like paper on a fire
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  Speaker 2: that goes whoosh, makes a whole lot of energy really fast,
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  Speaker 2: and then there's nothing and now I'm hungry.
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  Speaker 3: Okay.
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  Speaker 2: So blood sugar stabilization. As we start watching diet and
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  Speaker 2: focusing on protein and fat and vegetables. We're gonna start
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  Speaker 2: naturally stabilizing blood sugar, and now we're gonna get better
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  Speaker 2: at it. So there's another trick that you're gonna notice
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  Speaker 2: as you go through this process. And then I want
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  Speaker 2: to at least make a quick note here on added sugar.
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  Speaker 2: Added sugar is what we're really really against. So if
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  Speaker 2: we look at a yogurt that is twenty six grams
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  Speaker 2: of carbs, we're to find twenty grams of added sugar
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  Speaker 2: in that little tiny yogurt. I'm just here to tell
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  Speaker 2: you that most of you are probably not gonna want
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  Speaker 2: to do more than seventeen grams of added sugar per day.
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  Speaker 2: Now you're allowed twenty grams of carbs per meal, but
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  Speaker 2: that's carbs that already existed there, Like almonds have a
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  Speaker 2: little bit of carbs in them. Let's say I do
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  Speaker 2: have some potato, but just a little bit. I'm allowed
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  Speaker 2: up to twenty, but I'm not gonna come even close
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  Speaker 2: to twenty. I'm gonna try to stay at fifteen because
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  Speaker 2: I noticed I don't feel as good when I push
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  Speaker 2: up into that twenty mark. But added sugar it takes
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  Speaker 2: very few to set set me off. Where I'm more fatigued.
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  Speaker 2: So you may find, Hey, I tried to do five
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  Speaker 2: grams of added sugar per meal. It was too much
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  Speaker 2: for me. No know what you're getting into. So there's
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  Speaker 2: carbs and under carbohydrates in a package, you're gonna see
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  Speaker 2: fiber and then added sugar. And you're looking for that
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  Speaker 2: added sugar. How much did they actually put in there?
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  Speaker 2: And you'll be surprised on some of the foods you
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  Speaker 2: really like how much there is. So be cautious. So
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  Speaker 2: a little warning there. Last thing number five is take
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  Speaker 2: every day, one day at a time.
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  Speaker 3: And so and what I'm.
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  Speaker 2: Saying is you're not allowed to beat yourself up when
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  Speaker 2: you royally fail, and don't even look at as a failure.
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  Speaker 2: What you want to glean out of it is how
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  Speaker 2: did you feel eating it?
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  Speaker 1: Man?
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  Speaker 2: I felt like crap. Great that success, as long as
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  Speaker 2: you understood I ate these things that took all my
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  Speaker 2: blood sugar spiked it and I crashed it, and I
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  Speaker 2: felt like crap, that's awesome. I didn't sleep well for
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  Speaker 2: the next two nights. Was it vital enough for you
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  Speaker 2: to figure it out? I hope. So you might have
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  Speaker 2: to do it four or five or twenty times. I
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  Speaker 2: don't know, but you're not allowed to beat yourself up,
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  Speaker 2: but I fully want you to acknowledge how did you
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  Speaker 2: feel afterwards? Now some of you are like, you know,
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  Speaker 2: I didn't actually feel that bad. You might find that
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  Speaker 2: you are a type A blood type. Type a's can
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  Speaker 2: and do tolerate grains much better than o's, Like myself.
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  Speaker 2: We're meat eaters, fat eaters, so you may find that, Hey,
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  Speaker 2: I notice that I don't perform well when I eat
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  Speaker 2: a lot of protein. I need to get my protein
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  Speaker 2: in the form of a whole grain, not a crappy grain,
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  Speaker 2: not a milled grain that's just flour. I'm talking about
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  Speaker 2: those real kernels, like whole wheat kernels that you grind
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  Speaker 2: up and make your own bread. You'll be okay doing
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  Speaker 2: that as an A quin Wa, as an A type
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  Speaker 2: blood type, you'll be okay. Brown rice, as an A type,
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  Speaker 2: you'll be okay. So there's blood types that you may
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  Speaker 2: find that I don't do well eating a lot of
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  Speaker 2: cow protein or lamb or whatever, but I can handle
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  Speaker 2: fish great. So a's don't do as much fat as
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  Speaker 2: the rest of us. But there's a lot of o's
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  Speaker 2: out there, and I really enjoy my diet eating lots
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  Speaker 2: of fat, lots of protein, lots of vegetables. I'm good
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  Speaker 2: with that and it's rewarding. Yes, I do a few
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  Speaker 2: grains here and there, but not many, but I never
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  Speaker 2: beat myself up when I over do it. I'm just like,
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  Speaker 2: I totally need a nap now because I overdid it yesterday,
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  Speaker 2: or I have a mild headache because I overdid grains
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  Speaker 2: or whatever I shouldn't have done. So watch for those things.
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  Speaker 2: Those are actual pluses. And your body's really starting to
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  Speaker 2: perform well and tell you what it likes and when
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  Speaker 2: it doesn't like, that's good. So if you have any
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  Speaker 2: questions concerned, please message me. I'll get back to you.
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  Speaker 2: If you're looking for the Phase two diet sheet, please
• 15:29
  Speaker 2: message me. We'll get it out to you easy to do.
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  Speaker 2: So until next time, I'm doctor Troy Munson at Infinity
• 15:35
  Speaker 2: Whole Health and our podcast Revealing Wholeness.
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  Speaker 3: Thank you.
• 15:38
  Speaker 2: Troy Munson's podcast is meant to educate the listener and
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  Speaker 2: is not intended to diagnose, treat, cure, or prevent disease.