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From the Desk of Duane Johnston
As owner of the Grain Bin I feel truly blessed by the support and friendship of loyal customers over the past nine years. It is because of you that our local Lincoln bakery has continued to grow and prosper.
We are gratified daily to meet and talk with people like you who are committed to serving the freshest quality and great tasting whole grain bread to their families. Our personal decision to improve our own health and well being by eating natural and nutritious foods is what led us into this business, and to you.
We would like to offer our most heartfelt thanks to the following businesses for their longtime support and encouragement:
Lazlo's restaurants
HyVee groceries
Ideal grocery
Wagner grocery
Adkins health food store
Open Harvest
In each newsletter issue we will include more expressions of gratitude to our customers.
Sincerely,
Duane Johnston
Why Refined Grains Are So Dangerous To Our Health
WHAT IS A REFINED GRAIN?
The word “refined” when used in connection with grains means that the bran (fiber-rich outer layer) and the germ (nutrient-rich inner part) of the grain have been removed during milling. This processing leaves only the endosperm (middle part). While this process makes grains easier to prepare and consume, it removes vital nutrients along with the extremely important fiber part (bran).
Whole grains, because they have not gone through the refining process, contain the bran, the endosperm, and the germ, and thus are good sources of fiber, B vitamins, iron, zinc, magnesium, vitamin E, and selenium. Whole grains also contain plant chemicals called phytochemicals, which have many health-promoting benefits. Refining grains, removes a significant percentage of these nutrients, plus much more.
Whole grains would include: whole wheat, barley, brown rice, bulgur, oat grouts, quinoa, rye, amaranth, buckwheat, millet, and spelt.
Whole grains, if not consumed too frequently, do the body good. Whole grains are more nutritious than refined grains; they have more texture and flavor, as well as being more filling than refined grains. On the other hand, refined grain does the body bad! On The Hallelujah Acres Diet, whole grain cereals and breads, like Ezekiel 4.9; along with brown rice and other whole grains, as well as whole grain pastas are allowed.
Now that we understand the difference between whole grains and refined grains, we will devote the remaining part of this article talking about the dangers of refined grains, and why we should not consume them.
REFINED GRAINS ARE DEVOID OF ALMOST ALL FIBER
In order to turn a whole grain of wheat into a refined grain, the outer shell, called the husk is removed. This outer shell is the fiber part of the grain and is also called bran.
There is a similar difference between brown rice and white rice in that the outer shell or husk of the grain has been removed. The outer shell or husks of grain play an important part in the digestion of grains.
Definitions from Webster
- Fiber: “bulk, roughage, the structural parts of plants that are wholly or partly indigestible, acting to increase intestinal bulk and peristalsis. . . “.
- Husk: “the dry external covering of seeds;” and “bran” as: “the partly ground husk of wheat or other grain, separated from flour meal by sifting.”
- Another definition of fiber is: “A substance in foods that comes from plants that help with digestion by keeping stools soft so that it moves smoothly through the colon.”
Now let me begin to share the importance of fiber. Between our mouth, where we take food into our body, and the anus where the digested food exits the body, are approximately 30-feet of tubing the food must pass through. Fiber plays a very significant role in this process!
When we consume a whole grain, containing fiber, in its whole natural form as supplied by nature, the food moves quite rapidly through the alimentary canal. However, when most of the fiber has been removed, as it has been in all refined grains, it moves very sluggishly.
Two more definitions from Webster before bringing this thought to a conclusion:
- Alimentary Canal: “a tubular passage functioning in the digestion and absorption of food and the elimination of food residue, beginning at the mouth and terminating at the anus.”
- Peristalsis: “progressive waves of involuntary muscle contractions and relaxations that move matter along certain tube like structures of the body, as ingested food along the alimentary canal.”
CONCLUDING THOUGHTS
Refined grains, just like we saw with foods of animal origin, and refined sugar origin, are devoid of almost all fiber. Without lots of fiber, there is nothing to promote peristaltic action, and thus foods containing little or no fiber move very sluggishly through those 30 feet of tubing called the alimentary canal.
Animal flesh contains no fiber. It moves very sluggishly through those 30 feet of tubing in an atmosphere of approximately 100 degrees Fahrenheit, taking anywhere from 3 to 4 days to exit the body.
This slow movement in that 100 degree atmosphere causes the animal flesh to putrefy, creating all kinds of colon problems along with the bad body odor people try to cover up with antiperspirant deodorants. Most people, once they stop consuming fiberless animal source foods, no longer require a deodorant, and often experience digestive and colon problems simply going away.
The lack of fiber in refined grains contributes to constipation problems. And what do people turn to in an effort to alleviate constipation problems? Is it not drugs to artificially stimulate the colon, or laxatives containing fiber, the very fiber that has been removed when grains are refined?
The Standard American Diet (SAD) is almost completely devoid of fiber. When a person switches from the nearly fiberless SAD diet to the fiber-rich Hallelujah Acres Diet, a diet loaded with natural plant fiber, they usually see their constipation problems, as well as digestive and colon problems, disappear!
One more thing. Earlier, we learned the definition of fiber: “bulk, roughage, the structural parts of plants that are wholly or partly indigestible, acting to increase intestinal bulk and peristalsis…”
Pay particular attention to the words “intestinal bulk.”
Today, many people wrestle with trying to control their weight, while nearly 70% of our population is considered overweight. An ever-growing segment of our population, including children, is being classified as obese.
Foods containing fiber provide bulk, which cause people to feel full long before they would feel full consuming refined foods (foods devoid of fiber).
Consuming foods that are high in fiber is an important ingredient in weight management. The only type of grains people should consume is whole grains, not only for their nutritional value and the prevention of constipation, but also to help in weight control.
--- From http://healthtip.hacres.com
WHOLE GRAINS and HEALTH
--- what the experts say about your nutrition
I recommend eating whole grains because they're a great source of important nutrients, including protein, fiber, vitamins, minerals, and especially, carbohydrates that are low on the glycemic index (GI), a ranking of carbohydrate foods on the bais of how they affect blood sugar (glucose). This is important for many people because eating a lot of foods that are high on the glycemic index will produce spikes in blood sugar that can lead over time to insulin resistance. Insulin resistance is associated with obesity, high blood pressure, elevated blood fats, and an increased risk of type 2 diabetes, and other chronic diseases.
--- Dr. Andrew Weil
As they've been for centuries, grains remain the staff of life forming the basis for many healthy meals and snacks. Eating a variety of whole grains not only ensures that you get more nutrients, but also helps make your meals and snacks more interesting. Many foods made from whole grains come ready to eat. Look for the word "whole" on the package and in the ingredient list. Make sure whole grains appear among the first items listed. Try to choose items with at least 3 grams of dietary fiber per serving.
Easy ways to add whole grains to your meals and snacks include:
* Enjoy breakfasts that include high-fiber cereals, such as bran flakes, shredded wheat or oatmeal.
* Substitute whole-wheat toast or whole-grain bagels for plain bagels.
* Make sandwiches using whole-grain breads or rolls.
* Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body.
* Toast grains to bring out their nutty flavor before adding them to recipes.
"Whole Grains: Hearty Options for a Healthful Diet" --- Mayoclinic.com
Whole Grains and Health (continued)
A University of Maryland study published in the January 2006 American Journal of Clinical Nutrition found that seniors who eat whole grains can not only reduce their risk of certain health problems, but will have a lower mortality rate from heart disease than people who don't eat whole grains.
****
Consume 3 or more ounce-equivalents of whole-grain products per day, with the rest of the recommended grains coming from enriched or whole-grain products. In general, at least half the grains should come from whole grains. Consuming at least 3 or more ounce-equivalents of whole grains per day can reduce the risk of several chronic diseases and may help with weight maintenance. Thus, daily intake of at least 3 ounce-equivalents of whole grains per day is recommended by grains. However, because three servings may be difficult for younger children to achieve, it is recommneded that they increase whole grains into their diets as they grow. At all calorie levels, all age groups should consume at least half the grains as whole grains to achieve the fiber recommendation.
----USDA Dietary Guidelines for Americans
Grain Bin Whole Grain Hearth Breads
The Grain Bin is proud to offer a variety of hearth breads made with whole grain wheat --- Honey Wheat, Nine Grain, Sunflower Wheat, Oat Bran.
PLEASE GIVE US YOUR FEEDBACK.
We would like to hear from you about how we can better serve you and your family. Suggestions on new whole grain products or other items you'd like to see in our store are welcome, as are your thoughts and experiences with our current products. Let us hear from you.
Contact us at duanegrainbin@yahoo.com.
Just Around the Corner
~ a Valentine's Day sweet treat:
CHOCOLATE CHERRY BREAD
~ Plan now to get your Easter orders for Hot Cross Buns in early.
A HEALTHFUL LIVING TIP:
Five Minute Stress Busters
* Serenity Break: take a time out. Listen to some favorite music; look at photos of favorite people/places; try aromatherapy.
* The Best Medicine: have a laugh. Mentally relive a moment that made you laugh; visit a joke web site.
* Release endorphins: stretch or do resistance exercises at your desk; take a quick walk.
* Sleep on it: try a 5-10 minute nap.
*Change your mind: take a mental break with a game of solitaire or sudoku.
* Time for Tea: black, white and green teas have many health benefits like boosting metabolism.
---From www.health.com