In my last post, I shared some of the many benefits of whole grains. From helping to protect against cancer and heart disease to improving digestion and metabolism, whole grains are essential to a healthy diet. Of all forms of grain, bread is the most commonly consumed in many countries. Whether it’s a loaf of crusty sourdough or a traditional flatbread, bread offers satisfying nourishment for body and soul.

Often called the “staff of life,” whole grain bread contains more nutrients ounce for ounce than meat, milk, potatoes, fruits, and vegetables. But beyond the excellent nutritional profile, there are emotional and spiritual aspects associated with the humble art of baking bread that offer sustenance on a deeper level.

Bread is Synonymous with the Essentials of Life

Bread is one of the most basic forms of food in many cultures and has been a part of the human diet for at least 30,000 years. “Give us this day, our daily bread,” from the Lord’s Prayer, is a holy reminder of the nourishment that bread provides. In the cultural vernacular, “bread and butter” is synonymous with the essentials of life.

A cornucopia of whole grains is available to us from around the world, including amaranth, barley, corn, oats, quinoa, rice, teff, and wheat (including heirloom varieties such as einkorn and kamut).

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Wheat, the most ancient of the cereal grains, is the most common flour for bread making. But bread can be made from many other grains native to a region.


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Whole Grain, Stone Ground, Organic Bread: It’s Good For You!

 If you’ve been reading my blog, you already know that I’m a big proponent of including grains in our daily diet. Not just any grains, though. Grains that are healthful for us are organic, whole grains, enjoyed either in their whole form or as freshly milled flour.

Despite the current dietary fad of shunning all grains, a growing body of evidence shows that increased intake of less-refined, whole-grain foods has numerous positive health benefits. People who consume greater amounts of whole grains are consistently shown to have a lower risk of developing cardiovascular disease, type 2-diabetes, and many cancers. People who eat whole grains also appear to have better digestive health and are likely to have a lower BMI and gain less weight over time. The bulk of the evidence for the advantages of whole-grains comes from observational studies, but researchers are discovering the same benefits in intervention studies, and are identifying the mechanisms behind the protective properties of whole grains.1

 Whole Grains Protect Against Cardiovascular Disease

 Here’s an example of the health protective benefits of whole grains: A meta-analysis of seven major studies showed that cardiovascular disease (heart attack, stroke, or the need for a procedure to bypass or open a clogged artery) was 21% less likely in people who ate 2.5 or more servings of whole-grain foods per day compared with those who ate less than 2 servings per week.2


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I’m often asked what I consider to be the healthiest diet. Through decades of nutritional research and experimentation, I’m convinced that a diet of primarily organic, plant-based Mediterranean foods—including whole grains, fruits, vegetables, nuts, legumes, eggs, dairy products (cow, goat and sheep milk derived) and healthy fats (mostly olive oil), with fish and seafood playing a key role as a main protein source—is by far the best diet for long term health. The term “pesca-flexa-vegetarian” comes closest to describing the diet that my family and I eat.

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Once referred to as “the staff of life,” wheat has become a controversial food. Although people have been consuming wheat in various forms for thousands of years, increasing numbers of health conscious individuals are turning their backs on what was once regarded as a satisfying, nourishing staple.

In some cases, avoiding wheat is essential for health. Those with celiac disease—a serious inflammatory condition caused by an abnormal immune response to gluten—should never eat wheat or any other gluten containing grains. But while only 1% of people have celiac disease, millions more have adopted a gluten free diet—in particular, shunning wheat.


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In my two previous posts on thyroid health, I discussed the potential problems associated with diagnosing and treating thyroid issues. As I stated in my first post, thyroid problems are frequently under diagnosed, primarily because of inadequate testing and incomplete understanding of the complexities of thyroid function. At the same time, thyroid problems are often treated in ways that further compromise function.


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 In my last post, I addressed the lifestyle changes that help to gently shift metabolism to a healthier state, which naturally results in achieving optimal weight. Excess weight is often a multi-faceted issue—not surprisingly, the best results are gained with a comprehensive approach. As I stated in my last post, I am not an advocate of a restrictive diet. Instead, I’ve found that providing the body with the nutrients it needs (including botanicals that enhance healthy metabolic function), in conjunction with a healthy and enjoyable lifestyle, results in almost effortless loss of surplus pounds.


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