Healthy Lifestyle—Healthy Immune System: Exercise for a Strong Immune System and Overall Health

During the time of this pandemic—a time of stay-at-home orders and social distancing, when kids are home from school and many adults are home from their jobs—people have been discovering or re-discovering the joys of getting outside to run, bicycle, or simply take a walk. I have seen record numbers of people out on the trails and sidewalks. Although I will admit to feeling a bit annoyed a few times when my usual trailhead parking spots are full, I am actually thrilled that so many people are using their extra time to get outdoors and get some exercise.

Oops! Maybe I should not have said that word.  Exercise. Does that word produce a feeling of guilt when you read it? Is it one of those things you feel you SHOULD do...but you don’t?  Or maybe it’s one of those things you have TRIED to do...but you failed? I hope this article will begin to help you change that!

You probably already know many reasons you should exercise on a regular basis: 
•  It improves cardiovascular health, giving you a stronger heart and better lung capacity.
•  It lowers blood pressure.
•  It reduces stress and fatigue, and can help you sleep better at night. 
•  It helps control body weight, and thereby helps you avoid the many health problems related to being overweight.
•  It can reduce the severity of asthma and of arthritis.
•  It can reduce back pain.
•  It can lower the risk of dying from breast, colorectal and prostate cancer.
•  It lowers your risk of dementia and cognitive impairment.
•  It helps maintain muscle strength, coordination, and balance, which in turn helps to prevent falls and related fractures.
•  Weight bearing and resistance exercises such as running, walking, climbing stairs, lifting weights, or working with resistance bands can also help prevent bone loss.

Carmen Terzic, MD, PhD, chair of the physical medicine and rehabilitation department at the Mayo Clinic says that people who engage in moderate exercise regularly can increase their lifespan by up to 10 years. “Exercise is our best medicine for almost every single disease you can think of,” she says. [1]

Perhaps one of the underlying reasons for this is because regular exercise strengthens your immune system.
A 2019 study published in the Journal of Sport and Health Science concluded that exercise enhances the circulation of immunoglobulins, natural killer (NK) cells, T cells, and other immune cells that play critical roles in the body’s defense against pathogens, and can help reduce inflammation. [2]

Another recent analysis from leading physiologists at University of Bath’s Department for Health in the United Kingdom concluded that in the short term, exercise can help the immune system find and deal with pathogens, and in the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections.[3]

Exercising outdoors has even more benefits. For starters, it can be a worshipful and uplifting experience to be outside surrounded by the beauty of God’s creation.  Exercising outdoors is also free—no gym membership required!  Experts say that we burn more calories exercising outdoors. [4]  Studies suggest that if you exercise outdoors, you are likely to work out for a longer period of time. [5]  One study even concluded that being outdoors for 20 minutes give a person as much of a mental boost as a cup of coffee! [6]

And just being outside seems to give an extra boost to our immune systems. Scientists think that breathing in phytoncides—airborne chemicals produced by plants—increases our levels of white blood cells, helping us fight off infections and diseases. [7]


Another part of the immune boost from being outdoors may be from the Vitamin D our bodies manufacture from our time in the sunshine. Vitamin D appears to help keep our immune system balanced, and low Vitamin D levels are associated with more frequent infections.  Low Vitamin D levels are also associated with asthma, multiple sclerosis, and some forms of cancer. Vitamin D promotes healthy bones and teeth, supports brain and nervous system health, regulate insulin levels and supports diabetes management, and supports lung function and cardiovascular health. So get outside and get some sunshine!

Taking care of our bodies is part of our stewardship to God. “What! know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of God, and ye are not your own? For ye are bought with a price; therefore glorify God in your body, and in your spirit, which are God’s” (1 Corinthians 6:19-20).

So are you convinced that it’s time to begin establishing new and healthy exercise habits? Asking your body to do something new is never going to be comfortable, but if you persist, it will become easier and even enjoyable. For those of you who play a musical instrument, think of the first few months you began practicing. Let’s use the violin as an example. As you commenced, it felt awkward. You could not control the bow. The violin produced unpleasant squeaks and squawks that could not be called musical. You probably felt some frustration...or maybe a lot of frustration!  You might have wanted to give up and just quit.  Yet, as you persisted, the frustrating moments became less frequent and a sense of satisfaction and accomplishment began to develop. Given enough time and consistent practice, you arrive at a point when you can take up your violin with grace and feel a great sweep of joy from the music that pours forth.

Think of a new exercise routine in the same way. It will be awkward at first and you will feel some frustration...or maybe a lot of frustration! You could have some sore muscles. You will probably experience times when you just want to give up and quit. And yet, if you persist, you WILL reach a point of satisfaction and accomplishment. You will reach a point where your body produces the feel-good endorphins.  You feel stronger and have more energy. It’s a good way to feel!

When I first started running, I would not have called it fun. My muscles protested. I could only run (slowly) a very short distance before I had to walk to catch my breath. It was plain hard. I might not have stuck with it without our son Jared’s encouragement. He went out with me each time, and as I huffed and puffed up and down our gravel road, he trotted along beside me hollered things like, “Keep going! You can do it, Mom!”
I thought, “That’s easy for you to say. You’re a teenager and I’m an old lady!” (Old is definitely a relative term!)

This brings me to an important point about starting a new exercise routine.  It’s easier if you have someone to encourage you and someone to exercise with you.  Even though right now you may not be able to join an exercise class with friends, you can exercise with other members of your household. Take a walk with your husband or wife. If you have children in your home, get outside and exercise with them! It’s great to teach your children that exercise is an important and fun family activity.

But don’t let NOT having an exercise partner become an excuse. Exercising alone is doable! Some folks even prefer it.  And if you need someone to encourage you, I would be glad to be your virtual cheerleader!

Here are some more tips to help you establish a successful exercise routine:

•  Pick a type of exercise that sounds fun to you.
•  Have a plan and a schedule.
•  Have realistic goals and expectations and celebrate your progress (preferably not with a sweet treat)!
•  Be patient. Improvements take time.
•  “Redeem” your time.

Ephesians 5:15-16 says, “See then that ye walk circumspectly, not as fools, but as wise, Redeeming the time, because the days are evil.” 

Training for the long ultramarathons that I run consumes a lot of time. I pray over my training and racing schedule and try diligently to keep my running in the right perspective. One message I feel that God has impressed upon me as I have prayed is that it is okay for me to proceed with my running as long as I “redeem” my time. Because of this, I have begun listening to large portions of audio scriptures while I run. I am on my third time through the entire Book of Mormon and have listened to the entire New Testament twice. It has been life-changing. I see a whole new flow in the message of the Scriptures!

I encourage you to likewise get a double benefit from your exercise time by listening to praise music, uplifting audio books, and audio Scriptures. All of these resources are available for free online. Our public libraries have a growing selection of audio books, including a good selection of audio Christian fiction and non-fiction books.  A wide selection of free downloadable music (including classical and Christian) is available from Mid-Continent Library and many other library systems. The LDS church has a free downloadable audio Book of Mormon. There are many free downloadable audio versions of the Bible available, but I have yet to find an Inspired Version audio edition. If you have access to a digital audio Inspired Version, please let me know. Perhaps this is a resource we need to produce!  Feel free to ask me in the comments if you need further direction on how to access any of these resources I have mentioned.

Maybe you are thinking, “I am just too old to exercise!” The adage, “use it or lose it,” has merit, and maybe you feel you have already “lost it” and it’s too late. The truth is that exercise becomes more important the older we grow, particularly strength training, and it’s never to late to reap the benefits. For the older generation, there are huge benefits in strength and mobility to gain by investing in modest amounts of exercise. Of course, you should check with your doctor before starting any exercise program.

Let this inspire you: Many studies on the effects of strength training have been done in nursing
homes. One of the classic original studies done in Boston included residents who were between 72 and 98 years old. The average age was 87 and one third of the participants were 90 or over. These were residents who were considered frail. The participants did a weight workout routine three times per week for ten weeks. At the end of that time, their muscle mass, walking speed, stair climbing ability, and strength had improved. Their leg strength increased a whopping 113%! Some participants moved from needing a walker to walking with a cane. [8]  Ida Weiss, a 91-year-old participant in the study, said, “It’s very beneficial for me. Things that I couldn’t do when I came here, I can do now. I didn’t think that I was going to live anymore, but I feel different now.”[9]

As you plan your exercise program, try to include these three components for the best results:

Aerobic exercise such as walking, running, ballroom dancing, aerobic video classes, bicycling, or swimming, can improve your heart health and endurance and aid in weight loss. Mayo Clinic recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity spread throughout each week, or a combination of moderate and vigorous activity. [10]  But remember that even small amounts of physical activity are helpful and it’s okay to start slowly. Being active for short periods of time throughout the day can add up to provide health benefit.

Vigorous or high-intensity interval training (HITT) is generally a safe and effective alternative to lower intensity aerobic exercise for most people and can take less time to achieve equivalent results. In high-intensity interval training, you alternate exercising at high levels of intensity and exercising at a less intense level for short periods of time. Even walking with bursts of walking at higher intensity can count.

Strength training can improve muscle strength and endurance, make it easier to do daily activities, slow disease-related declines in muscle strength, provide stability to joints, and reduce bone loss.
Strength training exercises can use your body’s weight, dumbbells, kettle bells, resistance bands, or even cans of soup! Make it your goal to strength train twice a week, doing exercises that involve all major muscle groups.

Flexibility and balance exercises, such as stretching and yoga, can improve overall ease of movement, decrease stress on the joints, and reduce risk of injury. Balance exercises, such as practicing standing on one leg, can help reduce the risk of falls. The American College of Sports Medicine recommends that you incorporate flexibility exercises a minimum of two to three days per week into your overall fitness program. [11]

I know you are probably feeling a bit overwhelmed after reading all that information. Don’t feel like you have to start out doing it all! Pick one thing to start with and add the other types of exercise into your routine as you grow more comfortable and confident. A consistent walking schedule is a great foundation to build upon.

There are an abundance of good strength programs online. Many are on YouTube.  You can Google “beginner’s online strength program,” or “online strength program for older adults.”  If you want a program that does not require any resistance bands or dumbbells, Google “beginner’s body weight workout program.”
The same is true of balance and flexibility exercises. Just exchange the word “strength” for “balance” or “flexibility” and Google away!

For older adults, Eldergym.com is a great free resource. Another resource if you are over 65 and on a participating Medicare program, is SilverSneakers.com where you can access over 200 exercise videos.

If you are still feeling stuck, tell me in the comments.  I would be glad to provide further direction to find options you feel comfortable with for your exercise program.

With all this said, it is important to exercise for the right reasons and not to allow any form of physical exercise to become elevated above the things of God. We should not exercise to draw attention or glory to ourselves or to our bodies, but to honor God by taking care of the body He has entrusted to our care. We should exercise to have better physical health and strength to devote to spiritual pursuits.

So ask yourself some hard questions and be honest with your answers. Are you being a good steward over the body God created and gave to you? Could your ministry for the Lord be enhanced if you had more energy, less pain, more strength, better balance, and less illness?  How could the ministry you provide now be expanded, or what new ministries might you be able to begin if the above were true for you? These questions are valid for men, women, and young people alike! 

“... whatsoever ye do, do all to the glory of God” (1 Corinthians 10:31).

References:

1) Nieman, David C. and Wentz, Laurel M. “The compelling link between physical activity and the body’s defense system.”  Journal of Sport and Health Science, vol. 8, no. 3, May 2019, pp 201-217
https://www.sciencedirect.com/science/article/pii/S2095254618301005

2)  Nowak, Claire, “Why 20 Minutes Is the Magic Number for a Healthier Immune System”
Updated: Apr. 11, 2020
https://www.thehealthy.com/exercise/exercise-boosts-immune-system/

3)  Campbell, John P, and James E Turner. “Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan.” Frontiers in Immunology vol. 9, 648. 16 Apr. 2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5911985/

4) Farrell, Shannon, “The Simple Trick to Burning More Calories Without Trying”
https://stylecaster.com/beauty/exercising-outside/

5) Kerr, J, et al. “Outdoor physical activity and self rated health in older adults living in two regions of the U.S.”
International Journal of Behavioral Nutrition and Physical Activity, vol. 9, article no. 89, 2012
https://www.ncbi.nlm.nih.gov/pubmed/22846594

6)  Richard M. Ryan, et al.  “Vitalizing effects of being outdoors and in nature.”  Journal of Environmental Psychology, vol. 30, no. 2, June 2010, pp 159-168
https://www.sciencedirect.com/science/article/abs/pii/S0272494409000838?via%3Dihub

7)  Li, Q, et al.  “Effect of phytoncide from trees on human natural killer cell function.”  International Journal of  Immunopathology and Pharmacology, vol. 22, no. 4, Oct-Dec 2009, pp 951-959
https://www.ncbi.nlm.nih.gov/pubmed/20074458

8) Fiatarone, Maria A. et al. “Exercise Training and Nutritional Supplementation for Physical Frailty in Very Elderly People,” N Engl J Med 1994; 330:1769-1775
https://www.nejm.org/doi/full/10.1056/NEJM199406233302501
9)  Weil, Richard, Senior Exercise:  Is it ever too late to build muscle?
https://www.medicinenet.com/senior_exercise/article.htm

10)  Laskowski, Edward R. “How much should the average adult exercise every day?”
https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

11)  Kreitzer, Mary Jo, University of Minnesota, “Add Flexibility and Balance Exercises”
https://www.takingcharge.csh.umn.edu/add-flexibility-and-balance-exercises

Healthy Lifestyle, Healthy Immune System—Choosing a Healthy Diet

During this time of pandemic, many of us are re-evaluating our life style and how best to stay healthy. This is a good outcome of the current difficult situation. This is a great time to begin new healthy habits and to determine to CONTINUE them into the future, even after this pandemic ends.

Many of us are searching for ways to boost our immune system. Although there are varied opinions about this topic, several things are generally agreed upon as important:
Healthy diet
Adequate sleep
Avoiding tobacco and alcohol
Reducing stress in our lives
Regular exercise
       
Let’s start at the top with a healthy diet. What you eat can definitely affect your health, including the robustness of your immune system.  If you Google “What is a healthy diet?” you will get wildly varying results. Some say to eat only raw foods, some say to eat a vegan diet, some say to eat paleo; some say to eat keto—and on and on. But we have no reason to be confused or to depend upon the wisdom of men to choose health-giving foods.  God had given us the directions for healthy eating. You will find them in Section 86 of the Doctrine and Covenants, known as the Word of Wisdom.

Just reading the opening verse of Section 86 should stir your heart and mind:  “Behold, verily thus saith the Lord unto you, In consequence of evils and designs which do and will exist in the hearts of conspiring men in the last days, I have warned you, and forewarn you, by giving unto you this word of wisdom by revelation.”

Wow! Is there anyone who thinks this does not apply to our day? Please take a moment of time today to read or re-read this important direction from the Lord and pray about how you can implement it in your life.

Although there is some debate about interpretation of a few minor points of the Word of Wisdom, several key points are very clear: We are to avoid the use of tobacco and alcohol. (Notice this is also on the list of ways to have a strong immune system.) Hot drinks are not good for us. (Pray about what that means in your life!) We are to eat meat sparingly. (That eliminates the paleo and keto diets.) Grains are to be our staff of life and wheat is particularly for man.

Wheat is for man? Oh, my! What about gluten being evil?! I am not going to try to cover that topic again in this post.  Please read my November 2014 post, “In Defense of the Word of Wisdom: What About Gluten?” as well as my January 2016 post, “In Defense of the Word of Wisdom: Potential Problems with a Gluten-free Diet and Recent Research.”  These articles, although written a number of years ago, still address current questions about gluten and modern wheat.

The Word of Wisdom plainly says that grain is the staff of life. Maybe you are thinking that eating more whole grains is a good idea, but what does that have to do with a stronger immune system? Probably more than you realize. First of all, a diet rich in whole grains has been shown to improve gut health and there is a strong link between gut health and a robust immune system [1].

To fully enjoy the benefits of improved gut health from whole grains, one also needs to reduce the amount of refined grains and other refined foods in one’s diet. Consuming fermented foods also improves gut health. I make homemade kefir which we drink in smoothies, and my husband loves kimchi.

Here is a second way whole grains help immune functioning:  They contain important antioxidants which lower chronic (bad) inflammation in the body [2]. Chronic inflammation appears to be a factor in many diseases such as diabetes, cancer, asthma, and heart disease. These diseases, in turn, can compromise your immune system and make you more vulnerable to viral and bacterial infections.

One specific type of antioxidants in whole grain are called benzoxazinoids or BX. We have known about BX as a biochemical defense in plants since the 1950s, but their presence in whole grains and their potential benefits to human health was discovered by scientists from Aarhus University in 2010.   “Eating a diet rich in BX compounds made certain immune system cells react more strongly to some types of bacteria,” says Associate Professor Inge S. Fomsgaard from the Department of Agroecology at Aarhus University [3].

Whole grains also contain multiple other phytochemicals, vitamins, and minerals that improve immune functioning.  One example is Vitamin E, which has been shown to be a powerful antioxidant that helps your body fight off infection. Guess what is one of the highest sources of Vitamin E? Wheat germ, part of the whole wheat kernel! Because Vitamin E is found in the oil of the wheat germ and can easily go rancid, to get the full benefits of this vitamin from the wheat you eat, choose freshly milled flour or eat cooked wheat kernels whole.
(See my article, “Keeping the Word of Wisdom: The Truth about Commercial Wheat Products,” published May 2015.)

Are you spending more time at home these days? That makes this a great time to begin to try your hand at baking at home and other ways to include more whole grains in your family’s diet! Starting with quick breads is an easy step—whole grain muffins, corn bread, scones, pumpkin bread! The internet is full of recipes.  Just be sure to weed out the ones that are not 100% whole grain.  I recommend choosing recipes that use honey and maple syrup as sweeteners and butter, extra virgin olive oil, or unrefined coconut oil as the fat.  I am also glad to share some of my favorite recipes with you.  Some of my favorites are already on my blog, and I will be posting more in the future. For detailed information about choosing whole grain flours for your home baking, please read my article, “A Trip to the Store: Choosing Whole Grain Foods and Whole Grain Flour,” also published on this month blog.

When baking yeast bread at home for the first time, please realize it is a learned skill and you may have some failures along the way. When I first started baking bread at home, my loaves looked like door stops! I have learned a lot since then and I would be glad to share baking tips with you. I will be posting tips plus my personal bread recipe on my blog soon.

The Word of Wisdom also tells us that fruits and vegetables are part of a healthy diet:
“And again, verily I say unto you, All wholesome herbs God hath ordained for the constitution, nature, and use of man, every herb in the season thereof, and every fruit in the season thereof. All these to be used with prudence and thanksgiving” (verse 2a). (The botanical definition of herb is any seed-producing annual, biennial, or perennial plant that does not develop persistent woody tissue but dies down at the end of a growing season, so would include pretty much every fruit and vegetable that does not grow on a bush or tree.)

During this pandemic, I have been choosing to consciously increase my intake of fresh fruits and vegetables which are high in nutrients know to boost our immune systems. Foods high in Vitamin C include berries, cherries, peppers, kiwis, broccoli, Brussels sprouts, and of course citrus fruits like limes, lemons, and oranges. During this specific season, I am also choosing to take a daily Vitamin C supplement. (My choice is one that includes bioflavinoids.)

Foods high in carotenoids (which the body converts to Vitamin A) include carrots, apricots, sweet potatoes, papaya, mangoes, kale, spinach, and collards. There is some indications that carotenoids in vegetables such as carrots and greens and best absorbed when lightly cooked and eaten with some fat such as butter or olive oil. I choose not to take a Vitamin A supplement because it is fat-soluble and the body stores excess amounts, making over-supplementing a bigger risk than with water soluble vitamins such as C.

Another food I have chosen to increase in my diet is garlic. Garlic is an inexpensive powerhouse when it comes to boosting immunity and has many other health benefits to boot. You’ll get the most benefit from raw garlic. I know, I know. Eating raw garlic can cause bad breath, but since you are going to be six feet away from people, the smell doesn’t matter, right?

I highly recommend investing in an easy to clean garlic press. I love adding pressed garlic on top of salads (and the raw greens minimize the garlic smell on your breath). I also love to add some extra virgin olive oil to the pressed garlic and drizzle it over popcorn. (Popcorn is whole grain, but microwave popcorn is not a good choice.)

Perhaps the best of all, is making your own garlic and herb bread dip. Crush the garlic on a saucer and add extra virgin olive oil. Sprinkle in pinches of herbs such as basil, rosemary, oregano, or others of your choice. Tear a piece of whole wheat bread and dip away. Yum! You will be getting not only the immune boost of the garlic, but also of herbs and whole grains.

If you choose to cook your garlic, don’t heat it above 140°F. Higher temperatures kill the allicin (the main compound in garlic that makes it so healthy), so add garlic to your recipes when you’re almost done cooking.

Elderberry syrup has rightly established a place in the list of potent immune boosters. I choose to take elderberry almost every day as a preventive measure. Because of the way elderberry stimulates the immune system, there is debate about whether it might increase the risk of a cytokine storm reaction during a Covid-19 infection. To play it extra safe during this particular pandemic, it is recommended to take elderberry as a preventive, but to stop supplementing it if you show signs of an infection.

Zinc is another nutrient important to immune health. Whole grains contain zinc in the bran (outer coating).  Raw seeds and nuts are also a good source of zinc, as are mushrooms, kale, legumes, beef and chicken (eaten sparingly!), and sea food such as oysters, crabs, and lobsters.

Even though the Word of Wisdom does not directly address sugar and refined foods, I choose to strictly limit my intake of these on a daily basis (including refined oils). I feel this step is even more important in a time like today when our immune functioning is paramount. There is still debate about our sugar intake’s effect on our immune systems, but I feel it is pretty clear to everyone that sugar and other refined foods are not healthy food choices.

Have you read the promise the Lord gives us if we keep the commandments and the Word of Wisdom?  “And all Saints who remember to keep and do these sayings, walking in obedience to the commandments, shall receive health in their navel, and marrow to their bones, and shall find wisdom and great treasures of knowledge, even hidden treasures; and shall run and not be weary, and shall walk and not faint; and I, the Lord, give unto them a promise that the destroying angel shall pass by them, as the children of Israel, and not slay them. Amen” (D&C 86:3c-d, emphasis added).

I am confident we would all like to receive these blessings, and the Lord has told us how to obtain them!

References:

1) Vanegas, Sally M. et al.  “Substituting whole grains for refined grains in a 6-wk randomized trial has a modest effect on gut microbiota and immune and inflammatory markers of healthy adults.” The American Journal of Clinical Nutrition,  vol. 105, no. 3, 2017, pp. 635–650
https://academic.oup.com/ajcn/article/105/3/635/4637852

2)  Xu, Yujie et al. “Whole grain diet reduces systemic inflammation: A meta-analysis of 9 randomized trials.” Medicine, vol. 97, no. 43, 2018
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6221555/

3) Aarhus University. "Wholesome wholegrain." ScienceDaily. ScienceDaily, 8 February 2016. www.sciencedaily.com/releases/2016/02/160208124251.htm

A Trip to the Store: Choosing Whole Grain Foods and Whole Grain Flour

“All grain is ordained for the use of man and of beast, to be the staff of life... All grain is good for the food of man...nevertheless, wheat for man...” (Doctrine and Covenants, 86:2c, 3a-b Emphasis added).  

I have been inspired to revive my blog! Defending the Word of Wisdom is very relevant today.

On March 27, 2014, I published an article entitled, “The Staff of Life.” I suggest going back and reading that article before continuing with this one. It lays a foundation for what I will talk about today.   The 2014 article was intended to convinced you to start eating more whole grain foods and contains two of my favorite quick bread recipes. In this article, I would like to provide more information to ease your transition from refined flour products to whole grains, and to help you be a wise shopper.

As consumers have become more aware of the health benefits of whole grains—and scientific studies have substantiated these benefits—a much wider variety of whole grain foods have become available in grocery stores. Unfortunately, many companies to try to make their foods appear whole grain when they are not. Because of this, when you shop for whole grain foods in the grocery store, be sure to read the labels and ingredients lists carefully.

What should you look for? Here are some examples of labels that do NOT mean whole grain: “100% wheat” or “wheat bread” does NOT mean whole grain. “Multi-grain “does NOT mean whole grain. “Stone ground “does NOT mean whole grain. “Pumpernickel” or “rye “ does NOT mean whole grain. “Semolina” does NOT mean whole grain.

Don’t go by color when looking for whole grain products. Many breads have caramel food coloring or molasses added to make them look like whole wheat, and it is also very common to wrap bread in colored bags to make it look “browner.”

What if the label says “whole grain”? Surely that means it is a whole grain food. Yes ... and no. Products that are labeled “whole grain” must have some whole grain in them... but many contain very little. They may be 95% white flour and only 5% whole wheat or whole grain flour. Read the ingredients! They are listed in order by weight, from most to least. For example, when you buy whole wheat bread at the store,  The first ingredient should be 100% whole wheat flour. If enriched flour is listed anywhere as an ingredient, the product is NOT whole grain.

You should also look in the ingredients’ list for fillers and chemical dough conditioners. These lessen the nutritional value of the food. Here is an actual example from a loaf of bread labeled 100% whole wheat: “Water, stone ground whole wheat flour, wheat gluten, cottonseed fiber, yeast, brown sugar. Contains 2% or less of the following: salt, vegetable oil, yeast nutrients, dough conditioners (may contain one or more of the following: mono- and diglycerides, ethoxylated mono- and diglycerides, sodium stearoyl lactylate, calcium peroxide), honey, wheat bran, wheat protein isolate, sulfiting agents, vinegar, natural flavor, soy lecithin, guar gum, sucralose, cornstarch, 1-cysteine, sorbic acid and calcium propionate (preservatives).”

Some list, huh? First of all, because the first ingredient is water, you know that more water is in this loaf of bread than whole wheat flour. This is possible only because of fillers, primarily cottonseed fiber. It doesn’t take much to realize that cottonseed fiber is not a healthy part of your diet, but it’s cheaper than whole grain flour! Also note all the chemicals and dough conditioners found in this ingredient list. They are not part of a healthy diet either! Watch out for high fructose corn syrup,too, another undesirable ingredient which is added to some whole wheat commercial bread. Look for a short, simple list of ingredients more like this: 100% whole wheat flour, water, vegetable oil, honey, vital wheat gluten, yeast, salt.

I have noticed a new trend in the stores recently. I picked up two different products labeled 100% whole wheat, but when I read the ingredient list, the first thing listed was enriched flour (which means white, refined flour). These products did contain whole wheat flour, but they were not a 100% whole wheat product. I don’t know HOW they can legally label these products 100% whole wheat, but they are doing it. So be a careful shopper!

The smartest way to avoid all the labeling confusion is to do more baking at home! This is an outstanding way to improve your family’s diet, add more whole grains, and save money! Your breads will be fresher and free of preservatives and other chemical additives. I recommend using recipes that are designed especially for whole grain flours. Adapting white flour recipes can be tricky.

I highly recommend you do NOT run to the closest grocery store to buy a bag of whole wheat flour. The whole wheat flour available in grocery stores is usually low quality and stale, and makes heavy breads with poor flavor. No wonder most people give up baking with whole wheat! (Please read my May 2015 article to find out facts you need to know about commercial whole wheat flour.) It is worth the effort to get flour from a health food store or food co-op—or maybe you have a friend with a counter top mill who will grind fresh flour for you.

Here is another tip to make the transition to whole wheat easier for you and your family:  Try baking with whole white wheat flour. No, that is not an oxymoron. Whole white wheat flour is a 100% whole grain flour made from new strain of wheat called “white wheat.”

The whole wheat flour available in grocery stores is usually low quality and stale, and makes heavy breads with poor flavor. No wonder most people give up baking with whole wheat! (Please read my May 2015 article to find out facts you need to know about commercial whole wheat flour.)  It is worth the effort to get flour from a health food store or food co-op—or maybe you have a friend with a counter top mill who will grind fresh flour for you.

Standard wheat is red. Whole wheat flour made from red wheat tends to have a bit of a bitter flavor and be heavy. However, you can bake with 100% whole wheat flour made from this new white wheat variety and get a sweeter and lighter colored product, while retaining all the same nutrients and benefits of red whole wheat flour. Look for white whole wheat flour at health food stores.  Just read the label carefully and be sure you aren’t buying white (refined) flour by mistake.

Both red wheat and white wheat come in hard and soft varieties. Hard wheat is higher in protein. This means it contains more gluten, which is necessary for yeast breads to rise properly. Soft wheat is great for muffins and cookies, and any other quick breads leavened with baking powder or baking soda. Flour ground from soft wheat is labeled “pastry flour.” Don’t try to use it to make a loaf of yeast bread! You will be disappointed in the results.

If you are a new baker, I recommend starting out with quick breads, such as nut breads, muffins, waffles, pancakes, scones, and cookies. The internet is full of recipes!  Just be sure to weed out the ones that are not 100% whole grain. I recommend choosing ones that use honey and maple syrup as sweeteners and butter, extra virgin olive oil, or unrefined coconut oil as the fat. I will also be publishing more of my own favorite recipes on this blog.

What about other grains besides wheat? Old-fashioned oatmeal is whole grain. Have a steamy bowl of hot oatmeal. (Try adding a spoonful of unrefined coconut oil and a sprinkle of cinnamon to each bowlful after it is cooked.) You can make whole oat flour by grinding one cup of old-fashioned oatmeal at a time in your blender. Try half wheat flour, half oat flour in cookies and muffins. You may add oat flour to yeast breads, but only in small amounts, as it is low in gluten.

Popcorn is whole grain. Yum! But sorry, you should try to avoid the microwave popcorn, which is full of chemicals. (Another reason to avoid microwave popcorn—or any other microwaved food—is the new wave of information indicating that microwaves may change the molecular structure of foods, making them less nutritious or even harmful. This is a topic you may wish to research.)

Would you like to bake some cornbread to go with that pot of bean soup? When buying cornmeal, look for meal that is NOT de-germinated. If it says de-germinated, the germ and the bran have been removed and it is a refined grain product like white flour. You may have to go to a natural foods store to find cornmeal that is not de-germinated.

One of the easiest whole grain transitions to make is using brown rice (whole grain) instead of white rice (refined). The difference is barely noticeable. Use long-grain brown rice for fluffier rice; short grain brown rice tends to be sticky.

After you practice on quick breads, sooner or later you are going to get the urge to bake a “real” loaf of bread. There are few things as satisfying as a hot loaf of bread fresh out of the oven. Making bread takes practice. Don’t be discouraged if your first efforts are less than perfect. When I first started trying to bake bread, I made “bricks”— heavy, brick-shaped lumps of bread. My husband had to set them on end and cut them lengthwise to get a slice big enough to make a sandwich!

Look for important tips for making homemade whole wheat bread along with my personal recipe in my next blog post!

Whole Grains for Breakfast

Breakfast is perhaps the easiest meal in which to incorporate whole grains, and what a great way to start your day! Eating whole grains for breakfast can help you feel full longer and keep your blood sugar from spiking and crashing.

The big reason for these benefits is the abundant fiber contained in whole grains—both soluble and insoluble. Soluble fiber dissolves in water. It can help steady blood sugar levels and lower cholesterol, as well as promote healthy bowel movements.  Insoluble fiber does not dissolve in water. It helps you feel full longer, which can help you lose weight or maintain a healthy weight. Insoluble fiber also moves food through your digestive system to promote regular and healthy bowel movements, which in turn reduces colon cancer risk as well as the risk of diverticulosis.

Whole grains also contain significant protein, minerals, vitamins, and antioxidants. Whole grains are especially rich in B vitamins, magnesium, folate, selenium and iron.

Are you ready to include some whole grains into your morning? Here are some recipes to get you started.

My favorite whole grain breakfast is fresh rolled oats. I love my Marga Mulino Grain Roller/Flaker and use it almost daily. In about five minutes, my oats go from kernel to a steaming bowl of tasty oatmeal.

I put some water on to boil in a pan on my stove, and place a scoop of oat kernels (called oat groats) in the roller. Cranking the handle for about a minute finishes the rolling, and then I place the freshly rolled oats in the boiling water. I turn off  the heat and allow the pan to sit on the burner for a few minutes. Finally, I stir in a bit of unrefined coconut oil, cinnamon, unrefined salt and raw milk. After sprinkling on a handful of walnuts, and I am ready to eat. I believe a flaker/roller is a great investment for including the freshest possible whole grains in your family’s diet.

If you are often dashing out the door for school or work in the morning, making muffins ahead of time provides a grab-and-go healthy whole grain breakfast. My favorite muffin recipe originates from Whole Foods for the Whole Family by La Leche League.

Here is our grandchildren's  favorite variation.

ABC Muffins

• 2 cups whole wheat flour (red wheat or white wheat, preferable fresh ground)
• 2 tsp baking powder
• 1 tsp cinnamon
• 1/2 tsp salt (preferable unrefined)
• 1-2 eggs
• 3/4 cup milk (or liquid of your choice)
• 1/2 cup of raw honey
• 3 Tbl extra virgin olive oil or melted butter or unrefined coconut oil (I usually use the EVO because it is quicker.)
• 1 small apple, grated finely (about 3/4 cup) You may also substitute applesauce.
• 1 banana, mashed thoroughly
• 1 small carrot, grated finely (about 3/4 cup)

Mix all the dry ingredients and make a well in the middle—a hole rather like a “bowl” in which you can mix your wet ingredients together without mixing them with the dry ingredients yet.
Add the eggs and milk into the well and beat thoroughly. Mix the oil and honey into the well. Add the mashed banana and grated apple and carrot. Mix in the well with the wet ingredients and then mix all the ingredients—wet and dry—together thoroughly.
Fill greased muffin cups about ½ full and bake at 375 degrees for about 18 minutes. Mini muffins bake about 10 minutes at the same temperature.

• Another of our favorite variations is to use a mashed sweet potato and a banana, instead of the ABC additions.
• You may leave out the apple, banana and carrot, increase the milk to one cup and add 1 cup of blueberries.
• You may add chopped nuts or seeds, too!

Overnight Slow Cooker Porridge

Another very easy option is too cook grains overnight in your slow cooker for a hot breakfast in the morning. You can use any grain or any combination of grains. 

I like wheat berries. I think the soft wheat berries are the tastiest for breakfast cereal, but any wheat berries will work fine.

Rinse the wheat berries in a sieve and place them in your slow cooker with water. You want 3 cups of water for every 1 cup of grain.

If you get tired of plain wheat cereal, here is a great blend to try: wheat berries, oat groats, millet, hull-less barley. Again, just use 3 cups of water for every 1 cup of grain.

You may also add a cinnamon stick to the mix to cook overnight.

Cook on low for 8 hours, then turn down to warm setting. If it cooks much longer than 8 hours on low, the sides and top may get a bit dried out and crunchy, but it is still good!  

Serve with milk, yogurt, honey, nuts, raisins or other dried fruit, or other toppings of your choice! If members of your household awake at different times, each one can help themselves to a bowl of hot, nourishing cereal when they are ready to eat.


I hope these recipes will boost your whole grain consumption!

What is your favorite whole grain breakfast recipe?

In Defense of the Word of Wisdom: Potential Problems with a Gluten-free Diet and Recent Research

In the Word of Wisdom (Section 86 of the Doctrine and Covenants), God tells us the following:“All grain is ordained for the use of man and of beasts, to be the staff of life . . . Nevertheless, wheat for man . . .” (verses 2c & 3b). Yet in recent years, grain—and specifically wheat—has been under attack like never before.  I believe that we should reject the flood of anti-grain information solely because it contradicts God’s Word. Health trends come and go, and even scientific studies are often later found to be invalid,“But the word of the Lord endureth forever” (1 Peter 1:25) and “the word of the Lord is truth” (D&C 83:7b).  Nevertheless, it is good to be aware of some of the recent studies which affirm the health benefits of whole wheat and other whole grains.

Of course, those with celiac disease must eat a strictly gluten-free diet, but many without celiac choose to eat gluten-free because of gluten intolerance or simply because they feel it is healthy. In truth, eating gluten-free may have some harmful effects on your health. 

Evidence indicates that gluten intolerance and other food intolerances seem to be related to poor gut microbiota and could potentially be healed by improved gut health.¹ The bad news for gluten-free dieters is that avoiding gluten may cause a significant reduction in certain helpful bacteria and an increase in certain potential pathogens in their gut microbiota, thereby making their digestive health worse.²  

And it’s not just digestive health that is now known to be impacted by unhealthy gut microbiota. “There’s a good chance your microbiome is associated with every disease you can think of—diabetes, cancer, autism,” says Michael Snyder, PhD, the director of Stanford University’s Center for Genomics and Personalized Medicine.³ Indeed, research has implicated gut microbiota in as diverse conditions as depression, anxiety, obesity, and autoimmune diseases. 

A 2015 study published in the American Journal of Clinical Nutrition confirmed that eating whole wheat can positively affect gut bacteria and decrease  inflammation.⁴  For those with celiac disease who must avoid gluten it is thought that increasing the intake of other whole grains which are gluten-free will reduce this negative impact on their gut microbiota.

On a closely related topic, another recent study found that eating whole wheat may also improve intestinal wall integrity.  In this study, the group who ate a whole wheat diet compared to a refined wheat diet had significant increases in beneficial bifidobacteria, as well as an unexpected increase in “transepithelial resistance,” a measure of the permeability of the intestinal wall which indicated a decrease in “leaky gut.”⁵

Another potential problem of a gluten-free diet is that frequently wheat is replaced with rice:  rice cereals, rice crackers, rice pasta, rice as a side dish. Whole grain brown rice is a nutritious food, but an abundance of rice in one’s diet increases the risk of toxic arsenic levels in the body.⁶   It turns out that rice is higher in arsenic than other grains because it absorbs arsenic from soil or water much more effectively than most plants. This is partly because rice is grown in flooded fields, which allows arsenic to be more easily taken up by its roots and stored in the kernels.

Because the rice is drawing this contamination from the water and soil in which it grows, buying organic rice will not circumvent the problem. And the really bad news is that because arsenic seems to accumulate most in the outer layers of the kernel, whole grain brown rice has been found to be as much as 80% higher in arsenic than refined white rice which has had the bran removed—but of course eating white rice brings all the inherit problems of eating any other refined carbohydrate.⁷

Dartmouth University states that  “consumption of 0.56 cups per day of cooked rice is comparable to 10 micrograms of [arsenic] in a liter of water, which is the current US maximum contaminant limit for public water supplies in the US.”⁸  It seems the best option is to greatly limit rice consumption and replace it with other healthy whole grains.

An additional problem of a gluten-free diet is that while eating whole grains which are naturally gluten-free is healthy (like quinoa, millet, and oats), many convenient pre-packaged gluten-free foods are low in nutrients and high in unhealthy fats and refined carbohydrates such as sugar, tapioca starch, potato flour, or white rice flour. “Gluten adds oomph to foods—wheat, rye, and barley all have strong textures and flavors,” says Angela Lemond, a registered dietitian nutritionist in Dallas and a spokeswoman for the Academy of Nutrition and Dietetics.⁹  Often extra fat, sugar, or sodium have been used in gluten-free baked goods to compensate for the lack of taste.

In reality, gluten in not the villain it has been made out to be.  Studies have indicated that gluten is actually beneficial to our health. Gluten has been shown to help prevent bad LDL cholesterol from being converted to oxidized LDL cholesterol, the form that can cause plaque to form in arteries.  Gluten also lowers blood levels of triglycerides that increase heart attack risk.¹⁰

Gabe Mirkin, MD, a sports medicine doctor and author of sixteen books, lists these health benefits of gluten on his blog:
     • lowers blood pressure (Food Chem, 2011; 127: 1653–1658)
     • lowers triglycerides (J Am Coll Nutr, 1999; 18:159–165)
     • increases growth of the types of intestinal bacteria that lower inflammation (Brit J Nutr, 2008; 99:110–120)
     • increases absorption of healthful nutrients (Curr Opin Clin Nutr Metab Care, 2010;13:722–728)
     • sensitizes cells to insulin to help prevent and treat diabetes (Curr Diab Rep, 2011;11:154–159)
     • reduces heart attack risk (Curr Atheroscler Rep, 2010;12:368–376)

The clear message from these and the other studies which follow this article is support for the importance of wheat and other whole grains in our diet as the staff of life. Those who cannot eat wheat should make an extra effort to include an abundance of other whole grains in their diet (with the exception of brown rice).

One simple way we can eat more whole grains is to cook a large batch over the weekend and use it through the week. You can cook any individual grain—wheat, oats, barley, amaranth, etc—or a mix of grains. Warm them up with cinnamon and raisins for breakfast porridge; drain them carefully and sprinkle them cold over a green leafy salad; drop them into soups, stews, or casseroles. For more ideas and recipes, see other posts on this blog.

 Again, I would state that we can stand on God’s Word—including the Word of Wisdom! With Nephi, I would say, “I did exhort them with all the energies of my soul, and with all the faculty which I possessed, that they would give heed to the word of God . . .”

(1 Nephi 4:42).

References
1) Gigante G et al. Role of gut microbiota in food tolerance and allergies.  Journal of Digestive Diseases. 2011;29(6)
http://www.ncbi.nlm.nih.gov/pubmed/22179209

2) Yolanda Sanz. Effects of a gluten-free diet on gut microbiota and immune function in healthy adult humans
Gut Microbes. 2010 May-Jun; 1(3): 135–137.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3023594/
       Here is an easier to understand article discussing this study:
http://www.glutenfreedietitian.com/gluten-free-diet-gut-microorganisms/

3) WebMD: What Is Your Gut Telling You?  Aug. 20, 2014
http://www.webmd.com/digestive-disorders/news/20140820/your-gut-bacteria

4) Vitaglione P. et al.  Whole-grain wheat consumption reduces inflammation in a randomized controlled trial on overweight and obese subjects with unhealthy dietary and lifestyle behaviors: role of polyphenols bound to cereal dietary fiber.
American Journal of Clinical Nutrition. 2015 Feb;101(2):251-61.
http://www.ncbi.nlm.nih.gov/pubmed/25646321

5)  Christensen et al.  Bifidogenic effect of whole-grain wheat during a 12-week energy-restricted dietary intervention in post-menopausal women.
European Journal of Clinical Nutrition. 2013 Dec; 67(12):1316-21.
http://www.ncbi.nlm.nih.gov/pubmed/24149441

6) U.S. Food and Drug Administration: Questions & Answers: Arsenic in Rice and Rice Products
http://www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ ucm319948.htm

7) Consumer Report:  How much arsenic is in your rice?
http://www.consumerreports.org/cro/magazine/2015/01/how-much-arsenic-is-in-your-rice/index.htm
Consumer Report:  Arsenic in Your Food
http://www.consumerreports.org/cro/magazine/2012/11/arsenic- in-your-food/index.htm

8) Dartmouth Toxic Metals Superfund Research Program:  Arsenic
 in Food.  http://www.dartmouth.edu/~toxmetal/arsenic/food.html

9)  Consumer Report:  6 Truths about a gluten-free diet
Published November 2014
http://www.consumerreports.org/cro/magazine/2015/01/will-a-gluten-free-diet-really-make-you-healthier/index.htm

10) Jenkins, David JA, et al.  High-protein diets in hyperlipidemia: effect of wheat gluten on serum lipids, uric acid, and renal function.  American Journal of Clinical Nutrition. 2001 July; Vol. 74, No. 1, 57-63.

11)  Gabe Mirkin, MD.  Should You Avoid Gluten?
 http://drmirkin.com/nutrition/should-you-avoid-gluten.html

Following are short overviews of several current studies that support whole wheat and other whole grains as an important part of a healthy diet.

Many Antioxidants in Whole Grains:  While fruits and vegetables are known as sources of healthy antioxidants and phenolic compounds, research increasingly shows that whole grains contain them too. In this review, researchers analyzed several whole grains, including wheat, corn, rice, barley, sorghum, rye, oats, and millet. The review shows that whole grains contain a number of phytochemicals (including antioxidants) and significantly exhibit antioxidant activity. Researchers conclude that the consumption of whole grains is considered to have significant health benefits including prevention of chronic diseases such as cardiovascular disease, diabetes, and cancer because of the contribution of phenolic compounds.
Critical Reviews in Food Science and Nutrition. 2014 July 30. (Van Hung P et al.)

Antioxidants in Whole Wheat Unaffected During Baking:
Whole grains are gaining recognition as being rich sources of antioxidants. Are these anti-oxidants affected during processing, such as bread baking? Scientists at the University of Maryland measured phenolic acid (antioxidant) content in flour, dough, and bread fractions from three whole and refined wheat varieties. As expected, “all phenolic acids measured were more abundant in whole wheat than refined samples.” The researchers also found no significant change in antioxidant levels after the breads were baked. “Thus, the  potential phytochemical health benefits of total phenolic acids appear to be preserved during bread baking.”  
Journal of Agricultural and Food Chemistry. 2014 Oct 20  (Lu Y et al.)

Refined Grains Linked with Depression: 
It seems that comfort foods like refined sweets might not be so comforting in the long run. Scientists in New York analyzed the eating patterns of nearly 70,000 women without depression across the US, then tracked their health records over three years to see how diet relates to developing depression. The researchers found that both refined grains and added sugars were significantly tied to a higher risk of developing depression over the three-year study, while fiber, vegetables, fruit (excluding juice), and lactose (a sugar found in milk) were linked with a significantly lower risk of depression. A higher intake of whole grains was also related to a lower risk of depression, although this relationship was not statistically significant. Overall, foods such as refined carbohydrates that contributed to a high glycemic index diet were associated with increased odds of developing depression.
American Journal of Clinical Nutrition. 2015 June 24. (Gangwisch JE et al.)

Diet with Whole Grains May Reduce Alzheimer’s Risk:
It appears that a “grain brain” may be protective against Alzheimer’s. Researchers studied the relation-ship between eating patterns and Alzheimer’s in 923 retired adults in Chicago over an average of 4.5 years.  The scientists rated participants’ diets based on how closely they adhered to the Mediterranean diet, the DASH diet (a healthy diet used to treat hypertension that emphasizes fruits, vegetables, whole grains, low fat dairy, and limited sweets and salt) and the MIND diet. The MIND diet is a hybrid Mediterranean-DASH diet that emphasizes foods associated with brain health, including three servings per day of whole grains (more than any other food group), along with green leafy vegetables, berries, nuts, olive oil, and fish. The groups most closely following either the MIND diet or the Mediterranean diet cut their risk of Alzheimer’s dementia by more than half (53% for MIND and 54% for Mediterranean), while those closely following the DASH diet were 39% less likely to develop Alzheimer’s. Even those moderately following the MIND diet were at a 35% lower risk.
Alzheimer’s and Dementia. 2015 Feb 11.  (Morris MC et al.)

Whole Grain Intake Can Lower Death Risk:
Eating more whole grains may help you live longer! Researchers from the Harvard School of Public Health analyzed data from over 110,000 adults. The scientists found that every one-ounce serving of whole grains was associated with a 5% lower total risk of death, or a 9% lower risk of death from heart disease. Whole grain intake was not significantly associated with cancer mortality. The researchers of this study conclude “these results are in line with recommendations that promote increased whole grain consumption to facilitate disease prevention.”
JAMA Internal Medicine. 2015 Jan 5.  (Wu H, et al.)

These summaries were taken from the Whole Grain Council:  http://wholegrainscouncil.org/whole-grains-101/health-studies-on-whole-grains
       

Keeping the Word of Wisdom: The Truth about Commercial Wheat Products

A key principle of Section 86 of the Doctrine and Covenants is that grain is the staff of life, and wheat, particularly, is for the use of man [human beings]. However, commercially produced wheat products are a poor representation of the nutritious grain God created. Let’s look at a few reasons why this is true.

Commercially produced wheat flour is milled on rollers which separate the bran and germ from the starchy endosperm.  For white flour, only the endosperm is used.  Read my previous articles  for a summary of the health hazards of eating refined white flour baked goods. Then consider this additional hazard to your health: White flour is almost always bleached by chemicals such as benzoyl peroxide, nitrogen dioxide, chlorine gas—or even worse— azodicarbonamide or potassium bromate. White flour is bleached to speed up the softening and whitening process  which occurs naturally in about twelve weeks. It takes only forty-eight hours if bleaching chemicals are used.

The North American Millers’ Association (NAMA) says this: “In the bleaching process, flour is exposed to chlorine gas or benzoyl peroxide to whiten and brighten flour color. The bleaching agents react and do not leave harmful residues or destroy nutrients. In soft wheat products chlorine gas is also used to control cookie diameter and cake height.” (1)  Because these bleaching agents are purported to leave no residue, they are not required to be listed on the labels.  In spite of NAMA’s insistence of their safety, the chemicals listed above are all banned in Europe and other parts of the world. 

“That’s okay,” you say. “I’ll just buy whole wheat flour.”  While that is a big step in the right direction and will avoid exposure to bleaching chemicals, commercial whole wheat flour is not what you think it is. Most consumers assume that whole wheat flour contains ground up whole kernels of wheat.

Unfortunately, this is not true of commercially milled whole wheat flour (and subsequently not true for commercial whole wheat baked goods).  Commercial whole wheat flour (even if it says “100% whole wheat) is NOT 100% of the wheat kernel. Commercial roller mills ALWAYS separate the endosperm from the germ and bran. To make “whole wheat flour,” some bran and some germ are added back into the white (endosperm only) flour. The healthy oils of the germ are usually not added back in, since they go rancid rapidly and would greatly reduce the shelf life of the flour. So with commercial whole wheat flour and baked goods, you are still missing out on a significant portion of the nutrition that God packed into wheat.

It gets worse!  Previously, I have recommended that if one cannot grind their own fresh flour, then one should try to purchase stone ground whole wheat flour. Whole wheat flour that is ground at old-fashioned stone burr mills is actually whole wheat. Nothing is taken out or added back in. Unless you have a stone burr mill in your neighborhood, the stone ground flour will not be as fresh and nutritious as home-milled flour, but at least it is the real thing.

However, while researching online, I came across disturbing information. Dated back in 2006, an article from USA Today titled “The hard truth about stone-ground flour”(2) said that “for many big companies, stone-ground is just a marketing phrase.”  A spokes-person for General Mills was quoted as saying the label “stone ground” on their Gold Medal flour simply means that the “flour products have passed through an actual stone mill at least once.” In other words, companies may deceptively “pass” their grain “through” a stone mill and then mill the flour on commercial roller mills as I have described above and still legally label it “stone ground.”

It turns out that there are NO federal requirements on the use of the term stone-ground on food labels. None.  The owners of Hodgson Mills—an actual stone burr mill which produces flour that is truly stone ground—found this to be outrageous (and I do, too)!  In 2001, they filed a petition with the Food and Drug Administration (FDA) to establish a standard of identity for the term “stone ground” as applied to wheat flour. In 2002, the FDA denied their petition saying Hodgson Mills “did not provide any data to show what consumers understand the term ‘stone ground’ to mean and to show that consumers are buying a product labeled ‘stone ground’ that differs from their expectations.” (3)

So when you reach for that brand name loaf of 100% stone ground whole wheat bread, there is NO assurance that it is really made with stone ground whole wheat flour instead of commercially milled counterfeit whole wheat flour (in spite of a picture of a mill on the label). The same goes for that box of crackers that says “Made with stone ground wheat” on the front, and for the bag of flour labeled “Stone ground whole wheat.” The “evils and designs” which God warned us would “exist in the hearts of conspiring men”  are very real (D&C 86:1a).

If you must buy flour, I now recommend purchasing it only from reliable sources which operate a legitimate stone burr (or other non-roller type)  mill. Two of which I know are Bob’s Red Mill and Hodgson Mill. If you must buy bread or baked goods, look for ones sold in natural foods stores which are produced by smaller companies (not the giant conglomerates). Look for the 100% whole grain label and a minimum of ingredients. (I hope to discuss commercial bread additives and ingredients in a future article.)

KoMo Fidibus 21

Of course, a MUCH better option would be to invest in your own grain mill!  I believe this should be a priority for most families. God said grain is the staff of life, and the best way to receive all the goodness of grain is to mill fresh flour in your own kitchen and bake with it immediately! The nutritional superiority of fresh ground flour over store-bought whole grain flour is vast. Even if you never bake a loaf of yeast bread, it is worth the investment of a kitchen mill to grind flour for pancakes, muffins, waffles, and other quick breads. Maybe you could even find a friend who would bake bread for you in exchange for milling fresh flour.

NutriMill

When considering the purchase of a mill, the first question many people ask is whether they should buy a manual or electric mill. I recommend that you buy an electric mill. Manual mills are fine for emergency back up, but grind much slower and take a considerable physical effort, making them impractical for regular use.

So which electric mill is best? From my research, I recommend three brands, and I am confident that any one of them would be a satisfactory investment:  NutriMill, Wonder Mill, and KoMo Mills.

	NutriMill	Wonder Mill	KoMo Mills
Price as of May 2015	$240	$220	$400 and up
Grinding method	Stainless steel impact heads	Stainless steel impact heads	Corundum-ceramic burrs
What will it grind?	All dried grains, including small grains such as quinoa and amaranth.               Dried legumes.	All dried grains, including small grains such as quinoa and amaranth. Dehydrated sprouted grain. Dried legumes. Some spices.	All dried grains, including small grains such as quinoa and amaranth (but popcorn in not recommended) Dried legumes Spices. **Has interchangeable insert system to avoid cross-contamination**
What will it not grind?	Not suitable for herbs, spices, nuts, oily seeds like flax, fibrous materials, or dried sprouted grains or seeds.	Not suitable for nuts, oily seeds and some spices.	Not suitable for herbs, oily seeds like flax, popcorn, or fibrous materials.
Grinding adjustments	Fine flour to coarse meal	Fine flour to coarse meal	Fine flour to coarse meal, cracked grain

Wonder Mill

Here are several online stores I  recommend which sell grain mills:
Pleasant Hill Grain  pleasanthillgrain.com 
The Urban Homemaker urbanhomemaker.com The Bread Beckers  breadbeckers.com

The Bread Becker’s site also has a wealth of information in their blog articles and instructional video library.I grind with a Whisper Mill. I have been totally happy with its trouble-free performance under steady use for the eight or nine years I have owned it. Although Whisper Mills are no longer available, the Wonder Mill is manufactured in the same plant and said to be a nearly identical product with some upgrades, such as a more powerful motor with more air flow.

After reading many reviews and comments, I do not recommend buying a grain mill attachment for a Kitchen Aid. Many say that grinding grain will burn out the Kitchen Aid gears in a short time.

After you have invested in a grain mill, you might also consider a grain flaker (sometimes called a roller). I have the Marga Mulino Flaker. It is hand cranked, but quick and easy to use. Pour the oat groats in the top and crank away for the freshest, tastiest, most nutritious oatmeal ever! Other grain flakers that get good reviews are the KoMo Flocino or KoMo FlicFloc.

We need to take the Word of Wisdom seriously! It is God’s Word for our temporal salvation!

1. North American Millers’ Association 
http://www.namamillers.org/education/wheat-milling-process/

2.  "The hard truth about stone-ground flour"  by Elizabeth Weise, USA TODAY
http://usatoday30.usatoday.com/news/health/2006-03-13-stone-ground-flour_x.htm


3. FDA reply to Hodgson Mills’ petition
http://www.fda.gov/ohrms/dockets/dailys/02/Jul02/070902/80016bd4.pdf