Wheat Belly--Our way of eating



Many of you know that I (Janie) started a way of eating called Wheat Belly over 5 and 1/2 years ago. At that time, my sisters and our cousin, Mickey Landrum, started it, too.  On this page I am posting things that might help others experience this lifestyle of eating and all the health benefits that accompany it.

     *Pictures of us (before and now)
     *Helpful info for the Wheat Belly lifestyle including:
          -Websites that help and encourage the Wheat Belly lifestyle
          -Books that I have read that also help and encourage this lifestyle
          -A list of products that I use and where I buy them
     *Some of my own recipes

     


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Pictures

The first picture shows the four of us at the port of San Diego before the three of us departed on a Panama Canal cruise in April of 2011.  (Mickey drove us there from Anaheim.) We all started Wheat Belly six months later.

The second one was taken in June, 2015--four and one/half years later. What you are seeing is a 215 pound weight loss between the four of us.


WHEAT BELLY really works to lose weight, keep it off, lower blood glucose levels, and just generally improve health in every way! 

Esther, Dorothy, Mickey, & Janie


Mickey (68), Esther (84), Janie (71), Dorothy (87)
June, 2015

IT'S NEVER TOO LATE!

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HELPFUL WEBSITES
Click on the the names which are the links.



Maria Emmerich for great advice and recipes

Satisfying Eats for more wonderful low carb recipes

Wheat Free Market Foods is approved, but not owned by Dr. Davis.

to order pre-made mixes and other wheat/grain free foods
The sweetener, Virtue, is really good (1/4 tsp. equals 1 tsp. of sugar and other granulated sweeteners).
I love the All Purpose Baking Mix, Pizza Crust Mix, and Pancake Mix. They also have muffin mixes.
They have lots of recipes to download.
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Helpful Books to Read
(Hardback, paperback, and Kindle versions)


Books by Dr. William Davis, M.D., cardiologist
Wheat Belly-Lose the Wheat, Lose the Weight
Wheat Belly Total Health
Wheat Belly 10-Day Grain Detox
Wheat Belly Cookbook
Wheat Belly Cookbook (30 Minutes or Less)
Wheat Belly Journal
His newest book; UNDOCTORED

Other books to read:
The Great Cholesterol Myth
by Jonny Bowden, PH.D., C.N.S. and Stephen Sinatra, M.D., F.A.C.C.
Grain Brain by Dr. David Perlmutter
Brain Maker by Dr. David Perlmutter
Why We Get Fat by Gary Taubes
Good Calories, Bad Calories by Gary Taubes
Vitamin K2 and the Calcium Paradox-How a Little Known Vitamin Could Save Your Life 
by Dr. Kate Rheaume-Bleue, BSc., ND
The Big FAT Surprise by Nina Teicholz
How I Gave Up My Low-Fat Diet and Lost 40 Pounds
by Dana Carpender

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To figure net carbs, subtract fiber grams from carbohydrate grams. You can also subtract sugar alcohol grams from total carbs.

Excellent website that gives you over 6000 foods with Total Carbs, Fiber, and Net Carbs


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List of products and places where I buy them:


  1. Almond flour - www.honeyville.com (It is also available on amazon.com) This is a really fine grind and excellent for baking.
  2. NOW FOODS Organic Unsweetened Cocoa Powder - www.amazon.com
  3. Blue Diamond Almond-Coconut Blend Milk Unsweetened (0 net carbs in 8 oz.) -
  4. Blue Diamond Almond/Cashew Blend Milk Unsweetened (1 net carb in 8 oz.) DELICIOUS.
  5. Blue Diamond Coconut Milk (in a carton)
  6. Pink Himalayan Salt (Spice Lab Finely Ground) at Amazon.com (Regular table salt is NOT good for us!)
  7. Macadamia Nut Meal - www.nuts.com
  8. Virtue Sweetener www.wheatfreemarket.com (*The products sold by this business are approved by Dr. William Davis, author of the Wheat Belly books. HOWEVER, he does not own the company! They sell a number of wheat and totally grain/sugar free foods and mixes.)
  9. Coconut Oil - Central Market Brand at H.E.B. (even in Falfurrias!!)
  10. Gelatin (Hydrolyzed Collagen in the green canister) www.greatlakesgelatin.com (I order a case of 12, because there are three of us using this. You can get one can at Amazon.com to try it out. It's less expensive per can at the GLG website, but you have to order 6 or 12.)
  11. Gelatin (in the red cannister) from the same company. This kind thickens and congeals just like Knox Gelatin does. I order this from Amazon.com and it should be available at stores like Sprouts, Natural Grocers, etc.
  12. EZ Sweetz (liquid Splenda) Amazon.com (I carry this little container in my purse for convenience.) I use Virtue in cooking and baking.
  13. H.E.B. has their own brand of Uncured Bacon (Applewood or Pecan smoked) in their larger stores (Alice, Kingsville, Corpus Christi, but alas, not in Falfurrias!) It is actually better than any other brand I've ever tried.
  14. If you don't live in Texas (the home of H.E.B. supermarkets, there is a brand called Homeland Uncured Bacon.

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Recipes
Scroll down to find:
Broccoli/Cauliflower Salad
Cauliflower Soup
Caramelized Green Beans
Chocolate Pie
Crackers
Sausage Biscuits (or Sausage Balls)
Sweet Dijon Mustard Vinaigrette Salad Dressing
Broccoli Cheese Soup
"Milk Shake"


Broccoli/Cauliflower Salad with Dressing

1/2 large head (or a whole head if it's small) of cauliflower torn apart and chopped into small pieces.
2-3 crowns of broccoli torn apart and chopped into small pieces.
1/2 cup of dried cranberries
1/3 (or more) cup of chopped pecans

4 - 6 slices very crispy, crumbled bacon 


Mix the cauliflower and broccoli together in a large bowl.

Make the dressing. I actually double the recipe of the dressing and then use it on coleslaw, too.

Dressing:
1 cup of mayonnaise (Hellman's Real Mayonnaise or your favorite kind)
2 Tablespoons Bragg's Apple Cider Vinegar (Organic, Raw, Unfiltered "With the Mother")
1 Tablespoon lemon juice or red wine vinegar
4 drops of EZ Sweetz (or you can use 1/2 cup of sugar [Heaven forbid!!!!!], or the sweetener of your choice to taste)

Mix these wet ingredients together really well. Add the cranberries, bacon and pecans to the dressing, stir it together, and pour it over the veggies and mix it to coat all of it."
Cover and refrigerate until time to serve.


Janie’s Cauliflower Soup
(Even my sister, Dorothy, says it's delicious!)

One head of fresh, creamy white cauliflower without brown spots, torn apart and microwaved for 10-12 minutes in a glass bowl – Allow to cool

½ or even a whole large onion microwaved until tender

2 cloves (or more to taste) garlic diced into small pieces and microwaved with the onion

3 cups vegetable broth
(I use Central Market Organics broth—this is an H.E.B. product in Texas and available at their stores.)

4 oz. full fat cream cheese

½ cup full fat sour cream

1/3 cup heavy whipping cream

¼ cup shredded fresh parmesan cheese

1 cup shredded/grated cheddar cheese

1 teaspoon Pink Himalayan salt or Celtic Sea Salt (not regular salt and not Morton’s sea salt!)

6 slices of crisply cooked uncured bacon with the dripping reserved (I cook a whole package of bacon in the oven at 275° for 40 – 50 minutes until crisp.)

Pepper to taste

Blend part of the cooked cauliflower, onion, and garlic with some of the vegetable broth and the cream cheese. (I use a NutraBullet and fill it to the max line.)  Put the blended mixture into a pan.
Blend some more of the cauliflower, onion, and garlic with some more of the broth. This time add the cream cheese.  Add to the pan.
Blend the rest of the cauliflower, onion, and garlic with any broth that is left, plus the sour cream, and heavy whipping cream.  Add to the pan.

Cook over medium heat, adding the salt, parmesan cheese, and cheddar cheese.

When the cheeses are melted, add the bacon grease and the 6 slices of crumbled bacon.

Cook over medium heat long enough to blend the flavors and until it is hot.


Serve, adding more cheddar cheese to garnish and pepper to taste.

My recipe for CARAMELIZED GREEN BEANS

6 – 8 oz. of thick cut bacon

1 onion (any color—white, yellow, or red)

4 large cloves of garlic

Sliced fresh mushrooms (optional)

¾ cup pecan pieces (more if you want!)

1 pound (or more) fresh green beans

Granulated sugar substitute equivalent to 2 teaspoons
(Wheat Free Market Foods "Virtue" sweetener would need only 1/2 teaspoon to be equivalent.)


Cut the bacon into ¾ inch pieces and put them in a large skillet over medium heat.

Cut the onion into 8 wedges and then cut into pieces. Add them to the bacon.

Chop the garlic into small pieces. Add it to the mixture.

Saute, stirring often, until bacon is done and onions and garlic are soft.


Cut the green beans into 2 – 3 inch long pieces.

Remove the bacon, onion, and garlic from the skillet. 

Leave the bacon grease in the skillet and add the green beans.

Cover and cook them, stirring often until they are tender.

Be careful that they don't burn.

Add back the bacon, onion, and garlic mixture and add the mushrooms and pecans.

Sprinkle the sweetener over this mixture and stir well.

Continue cooking, stirring often until everything is done!

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Chocolate Pie
Makes 1 pie filling

:
5 scant tablespoons sifted unsweetened cocoa powder 

1 Tablespoon gelatin  (0 carbs Great Lakes Gelatin in red canister)

3 Tablespoons Wheat-Free Market Foods Virtue sweetener (+ a couple of drops of liquid sweetener (EZ Sweetz, stevia, etc. to taste) (0 carbs)

1 ½  cups of Blue Diamond almond-coconut milk in a carton in the dairy case (0 carbs)

3/4 cup heavy cream (3.3 carbs)

1 teaspoon vanilla extract (0 grams) 

In a small pan combine the sifted cocoa powder, gelatin and sweetener. Add milk, cream, and liquid sweetener and whisk over medium-low heat. Whisk and cook until bubbles begin to form on the side of the pan and the cocoa powder has been dissolved.  Stir in vanilla. .

Pour over the baked crust of your choice.

My Crust Recipe:
1 cup of pecans blended into meal
1/8 cup Virtue Sweetener
2 Tbsp. egg white beaten until foamy
3 Tbsp. melted butter

Mix it all together, spread out in a pie plate, and bake for 12 - 15 minutes.

Put the pie in the refrigerator overnight.


Serve topped with a couple of tablespoons of whipped Heavy Whipping Cream.
   (1 cup of cream – whipped has 3.35 grams carbs)

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CRACKER RECIPE

Here is my cracker recipe.  They are delicious! It started out as a recipe I got from a website, but then I started changing it, so I consider it to be MY recipe now.  The original had only almond flour, but it is so much better with ½ almond and ½ macadamia. I also added the garlic and onion powders and chia seeds.  Now I’ve changed it from cheddar to mozzarella cheese, because it is a milder taste and goes with everything.  It’s even good with peanut butter or almond butter and jelly. (Nature’s Hollow sugar free preserves or make your own.)

I get 24 crackers about 2 X 2 ½ inches each.   There is approximately ¼ carb in each cracker.

¼ cup macadamia nut meal/flour             (2 carbs)
¼ cup almond meal/flour                            (3 carbs)
¼ tsp. baking soda          
¼ tsp. garlic powder
¼ tsp. onion powder
¼ tsp. Pink Himalayan Salt or Celtic Sea Salt
1 heaping Tbsp. ground chia seed           (0 carbs)
½ cup packed grated cheddar or mozzarella cheese  (needs to be a fine grate, full fat(2 carbs if pkg. pre-grated)
        Or

Use any grated full fat hard cheese that you want! Be creative!)

Mix all these ingredients together in a bowl. Mix well! 

1 Tbsp. of egg white (You can use the kind in a carton.)
1 Tbsp. of any compliant oil (Compliant oils are saturated or monounsaturated. I use avocado oil.)

Beat the egg white until frothy 
Add the oil and continue to beat the two together .

Pour this liquid mixture into the bowl with the dry ingredients and mix well.  If it is crumbly or too stiff, add a few drops of water. I start mixing with a spatula, but then I finish if off by hand.)

Take half of it and shape into a ball. Place on a piece of nonstick foil or parchment paper and press it down to about ½ inch thickness.  Put a piece of parchment paper on top and roll out to desired thinness with a rolling pin. For crispy crackers, it needs to be pretty thin.

Remove the top piece of paper, put the crackers (on the foil or parchment paper) on a cookie sheet, and bake at 350 degrees for 7 minutes. Remove from oven and cut to the desired size with a pizza cutter.  Put it back in the oven and bake for another 3 minutes. Check it so it doesn't burn!

Remove from oven and let them cool.  Break the crackers apart and store in an airtight container.

I quadruple this recipe and then divide the dough into four equal parts.  I bake one and put the other three in plastic bags and keep in the fridge for the next time we want them. You can even freeze the dough.

This also makes a great pizza crust (especially the one made with mozzarella) when rolled out a little thicker. You can add some Italian seasoning. Bake it for about 10 minutes, let it cool a little, add toppings, and bake again for 10 -15 minutes.  Precook meat toppings.

BEWARE, THEY ARE HABIT FORMING!


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Sausage "Biscuits"



Make the crackers above, using these amounts:

1 cup almond flour

1 cup macadamia meal
1 tsp. baking soda
1 1/2 tsps. garlic powder
1 1/2 tsps. onion powder
1 tsp. Pink Himalayan Salt or Celtic Sea Salt 

Mix these ingredients well, making sure all lumps are broken up.


Beat together 4 Tbsps. egg white and 4 Tbsps. oil (I use avocado oil, but any monounsaturated or saturated oil will do.) 

Then mix 2 cups of grated CHEDDAR cheese, beaten egg whites and oil together and add 1 pound of bulk sausage (I use Owens Natural sausage with no msg, etc.)

When it is thoroughly mixed, mix it with the dry ingredients (I have found that you have to do it by hand), roll into balls and press down to make a "biscuit." Bake at 350 degrees for 15 to 20 minutes depending on the size of your "biscuit."

You can also make sausage balls by just rolling into balls and not pressing down.

Make however many you want, and then store the extra "dough" in the freezer. You can divide it and place in separate containers for freezing.

These are delicious!


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Sweet Dijon Mustard Vinaigrette Salad Dressing

2 Tablespoons Walnut Oil
1 Tablespoon Red Wine Vinegar
2 Teaspoons Grey Poupon Dijon Mustard made with white wine
3 drops of EZ Sweetz (liquid Splenda) or equivalent amount of any liquid sweetener
(Adjust sweetness to your own taste.)

Put all ingredients in a small jar, cover, and shake until well mixed.

You can double, triple, etc., the recipe to make the amount that you need.

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Broccoli Cheese Soup

3 stalks of fresh broccoli
8 oz. full fat cream cheese
1 32 oz. box (or 4 cups) of Vegetable Broth (I use Central Market Organics Vegetable Broth - available at H.E.B. Stores in Texas.)
1/2 cup Heavy Whipping Cream
1 cup of water
1 1/2 teaspoon Pink Himalayan Salt or Celtic Sea Salt
1 1/2  teaspoon Garlic Powder
1 1/2 teaspoon Onion Powder
2 Cups grated full fat Cheddar Cheese (or cheese of your choice--must be full fat)
Pepper to taste (optional--it can be added later by those who like it.)

Cut the end of the broccoli stalks (about an inch) off and discard.

Cut the rest of the stalks into one inch sections. Tear or cut apart the florets. 
Put off broccoli into a bowl and add water to cover. Add 1/2 cup of vinegar. Let stand for 15 or 20 minutes to clean the broccoli. Rinse well.

Put wet florets and stem pieces in a microwavable container (I prefer glass or porcelain) with a cover. Cover and microwave 10 minutes. Check for doneness and microwave a several minutes longer if needed.

Pick out stem pieces, put them in a food processor, blender, or Nutribullet with a cup of the vegetable broth and part of the cream cheese. Blend completely.

Pour this mixture into a large pot or sauce pan.

Reserve 3/4 or 1 cup of the florets.

Process the rest of the florets with the remaining broth, cream cheese, water, and heavy whipping cream. Depending on the size of the machine you are using, you may have to divide these up into two or three groups.

Put all of the processed liquids and broccoli into the pot. Sprinkle the garlic and onion powder and salt over the top and stir in.

Chop the reserved florets into small pieces with a knife and add them to the mixture. Cook over medium heat, stirring occasionally to keep it from sticking.

When the mixture is hot, add the cheese and stir until it melts. 

Serve while hot. Add pepper individually if wanted.


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"Milk Shake"

I often drink a "shake" for my evening meal. With it, I usually have several of my crackers with a piece of H.E.B. sliced, full-fat, Muenster cheese. Here's what's in the shake:

1 cup Blue Diamond almond/coconut blend milk (in a carton at Sprout's) [0 net carbs]
ice cubes (for a thin milky drink, add 3 ice cubes; for a thick drink add up to 10 ice cubes)
1 rounded tablespoon Great Lakes Gelatin (hydrolyzed collagen-green canister) [0 carbs]
1 heaping tablespoon unsweetened cocoa powder (I use NOW FOODS Cocoa) [0 carbs]
1 tablespoon coconut oil [0 carbs]
2 pinches Pink Himalayan Salt [0 carbs]
1/2 teaspoon vanilla [0 carbs]
Sweetener of your choice to taste! [0 carbs]
Optional: a heaping tablespoon of natural, unsweetened peanut butter.

Put all of this in a blender that can handle the ice cubes! I use a NutriBullet, put all of this in the small cup with the handle, and blend it until smooth.


5 comments:

  1. You are such an inspiration to me. I wish I lived closer to you!

    ReplyDelete
  2. Fantastic! My sis and I need to do this.

    ReplyDelete
  3. At 54, I felt too old to make a change. . . You have given me hope!

    ReplyDelete
    Replies
    1. Laurie Bowers, it is NEVER too late! I was 67 when I started Wheat Belly and now I'm going to be 72 this coming Wednesday!!

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