BINGE EATING

5 Hacks To Beat Binge Eating

Binge eating is more common than you think. Some people stay on track for days, weeks or even months – and then fall victim to the urge to binge. You might not even consider yourself a binge-eater, but if you’ve ever stuffed yourself full of food after a diet plan, or after a hard day at work, you might need to reconsider.

By the end of this article, you will learn:

  • How words can make or break the binge mindset
  • How flexibility is essential
  • The supplement that could make all the difference

In our supportive training and programs, we help you to tackle more than just your fitness. We focus on the mindset behind it all, including the reasons behind unhealthy eating patterns. When you work on the feelings behind the binge, you can master it and achieve your goals.

The key to taking control of a binge-eating habit is breaking the cycle. Binge-eating is a response to severe restriction. Whether the restriction is mental – never eating your favourite chocolate again – or physical – eating only a few thousand calories a day – the effect is the same. Your mind rebels and the result is a binge-eating episode.

Instead, you need to learn how to work with your body and mind to prevent rebellion. We’ve gathered a few simple but practical tips to achieve just that.

Lose The Terms ‘Clean’ And Dirty’
And while you’re at it, lose ‘good’ and ‘bad’ too. The worst thing we have ever done for our mindset around food is label our foods with these sorts of terms.

It doesn’t matter what kind of restrictions you might have put into place. Maybe you think carbs are ‘bad’. Maybe grains are the devil. Some people won’t eat any processed food. Whatever your restriction, this sort of mindset can lead straight into a binge.

Instead, let yourself eat whatever you want, in moderation. If you allow yourself to eat foods and focus on enjoying and savouring them, you’re much less likely to crave them, and binge eat. You might even find you prefer healthy food more often, naturally!

Of course, if you have a genuine allergy or intolerance, we don’t want you to embrace those foods. But in that case, look at shifting your language. Instead of ‘wheat is bad’, change it to ‘wheat doesn’t make me feel my best’. You’re less likely to want to eat something if you consciously know it makes you feel bad!

Embrace A Flexible Approach
So if you can’t label your foods, how can you optimise your diet and achieve the weight you desire? Enter flexible dieting, which is gaining in popularity because it is the opposite of everything we’ve been told about dieting.

When you are following a flexible diet, you have an approximate calorie and macronutrient intake to hit. Within those limits, you can eat the foods you want to eat.

Some people might think this is just an excuse to eat junk food all the time. But in order to hit your macros, your primary focus is on nutrient-dense foods. About 80% of your diet should be these nutrient dense foods – fruits, vegetables, beans, meat – and the other 20% can be a little indulgent.

The key here is that you will be getting the nutrients your body needs to function at its best, while still allowing a bit of flexibility. And if you get to enjoy indulgent foods regularly, why would your brain need to rebel and instigate a binge?

Figure Out Your Body’s Preferences
Everyone’s body is a little bit different. Some of us function best with a regular grazing approach to food. Others work best with a set 3 big meals a day plan. However, understanding which is best for you can prevent binges for good.

Many people can tip themselves into a binge by restricting themselves throughout the day and are faced with a common slump is at 3 pm. This may be because they don’t eat a large enough lunch to get them through. Or it could be that they need more frequent small snacks throughout the day instead of a large meal.

There’s no way to know for sure, other than by trying each approach and seeing how well your body responds to each. Once you do know your eating preference, stick to it. By tuning into your natural patterns, you can optimise your energy levels and reduce your chances of rebounding with a binge.

Banish The Boredom
Hands up if you’ve ever found yourself in the fridge or cupboard looking at food because you’re bored. We’ve all done it before. But if you have a tendency to binge, that glance can become a binge-eating episode.

The best way to avoid boredom eating is not to let yourself get bored. It’s that simple. Find another way to entertain yourself – go for a walk, spend some time with your kids or dog, have a bath.

Do what works for you, don’t look for amusement at the bottom of a chip packet anymore.

Try A Natural Approach
We don’t recommend supplements just for the fun of it. But there is growing evidence to support chromium supplementation as an intervention for binges.

Chromium’s power lays in its ability to sensitise cells to insulin. These translates into a higher metabolism, improved blood sugar regulation and release of feel-good neurotransmitters.

This combination makes chromium a perfect pick for regulating appetite and reducing cravings caused by blood sugar swings.

Please note, if you’re currently on medication for blood sugar regulation, please consult your health professional before supplementing with chromium.

So while it is true that there is a physical aspect to binge-eating, the primary focus is the mind. By shifting your mindset away from black and white, towards a more flexible approach, you can defeat your binge demons. It’s as simple as:

  • Changing your food vocabulary
  • Embracing flexible dieting
  • Getting in touch with your eating preference
  • Banishing boredom eating for good
  • Trying a natural supplement approach

By combining these steps, you’re well on your way towards a life of wellness, free from the mental control of food and binge-eating.

Are you ready to lose the binge-eating and transform your health? You don’t have to do it alone – Change Body Transformation is here to help. Make sure you reserve your spot in our 28-day transformation challenge!

 

References

http://www.vanderbilt.edu/AnS/psychology/health_psychology/chromiumpicolinate.htm
http://www.ncbi.nlm.nih.gov/pubmed/16184071
http://www.ncbi.nlm.nih.gov/pubmed/18715218
http://onlinelibrary.wiley.com/doi/10.1002/eat.10206/full
https://www.ncbi.nlm.nih.gov/pubmed/11896484
http://www.sciencedirect.com/science/article/pii/019566639090047C

3 EXCUSES

Never Let These 3 Excuses Hold You Back Again!

Ask any personal trainer, and they will tell you they have heard every excuse in the book. But the truth is, the difference between someone who succeeds in training and someone who doesn’t isn’t excuses. The difference is whether they let excuses hold them back from achieving goals. The people who let excuses win in the gym are often the ones who let them succeed in life, too.

By the end of this article, you will learn:

  • The most common excuses in the gym, and in life
  • How we can stop excuses by taking action
  • The three strategies that will help you kick excuses to the curb

At Change Body Transformation, we know that life gets hard sometimes. But we’re focused on a holistic approach to training, including mindset. By working with you and seeing what works for you, we can design your program to overcome any excuse you might have and support you through it.

So let’s look at some of the excuses you probably make to yourself about exercise. There are three big ones that I come across on a daily basis.

Excuse 1 – I’m Too Tired

Ok, you’re tired. But are you tired because you haven’t been exercising? See, exercise increases your energy over the long-term.

When you exercise regularly, your sleep quality will improve. Your energy production grows. Your circulation gets a boost. You reduce your stress levels physically. Even your brain chemicals will shift to perk you up when you move your body.

Excuse 2 – I Don’t Have Time

The number one excuse we here! In the modern age. But the interesting thing is, we all have the same amount of time in every day. So time isn’t the excuse.

The truth behind this excuse is that you’re not prioritising right. If you can scroll through Facebook for an hour every day, that’s an hour you could be exercising in.

If you want to have time for exercise, you will. It’s that simple.

Excuse 3 – It’s Too Hard

Everything is hard when you first start out. When we were little kids, it was hard to read, but we kept at it. Now you’re an adult; you still need to work at learning new skills.

Everything will always be too hard until you try it. When you do, you might find out it’s hard. Or you might discover that it’s easier than you thought.

After all, what is harder? Going to the gym regularly, or not being able to be your healthiest and happiest self?


So now you know most of your excuses mean nothing. But how can you stop them from stopping you? I want you to try these three key strategies to overcome any excuse.

Define Your Priorities
Sit down for a few minutes, and grab a notepad and pen. It’s time to get clear on your priorities, and what you want to achieve.

Do you want to keep floating through life? Write down Facebook scrolling and Instagram browsing as your priorities. Do you want a killer body or to be full of energy? Make sure that a healthy balanced diet, a tailored exercise regime and high-quality rest are on the list.

Now stick that list somewhere you can see it every day. Re-read your priorities. If it’s on that list, you make time for them.

Change Your Words
Sometimes, it’s all in the wording. Excuses are designed to sound convincing. Try it right now: say out loud that you’re too tired. I bet you’ll feel more fatigued, even if you were fine before.

Instead, put a positive spin on it. Your job is to become your own problem solver. If you’re feeling too tired, remind yourself that exercise will boost you up. If you feel short on time, tell yourself ‘regular movement is my priority’.

The more we tell ourselves things, the more we believe them. So instead of telling yourself all the reasons why you can’t do something, tell yourself why you can.

Ask For Help
You don’t have to do everything alone. Anything can seem overwhelming if you think you’re the only one there. But now is the perfect time to ask for help.

Do you find the gym intimidating? Ask your friendly personal trainer to help introduce you to some of the scary equipment. Feeling overwhelmed at the thought of a lifestyle change? Consult a professional about a personalised program designed to support you.

When you ask for help, everything becomes much more achievable. A problem shared is a problem halved, especially if you talk to the experts.

When your mind comes up with excuses, it might seem easy to give in. But you can kick them to the curb by simply:

  • Reflecting on your priorities
  • Changing the language you use
  • Asking for help

When you don’t let your excuses control you – that’s when real transformation happens.

Is it time for you to set aside your excuses? Ready to tackle the false beliefs that you don’t have the time, energy or skill to transform your body? Click here to find out more about our training services and Transformation Challenges.

THYROID

Trouble Losing Weight? Do You Have a Sluggish Thyroid?

Are you seemingly doing everything right yet not losing weight? I have the answers! You’re hitting your head against a brick wall; nothing seems to work. It hurts. Up to 15% of the population have a sluggish thyroid. It’s something that I repeatedly see in new clients – wanting to lose weight, but continually being disappointed. Is this you? While there are many reasons for this, one spreading factor is thyroid function. A sluggish thyroid might not sound like much, but the consequences can be enormous. There are ways to identify and fix the issue.

By the end of this article, you will learn:

  • What the thyroid gland does
  • The symptoms of low thyroid function
  • How to find out if you have a sluggish thyroid
  • If diet and lifestyle can impact on thyroid function

In our training programs, we believe in the transformation of the whole body and mind – not just focusing on weight loss. If you are dealing with an untreated thyroid issue, we can help you to increase your strength and optimise your diet. Thyroid issues need to be identified and treated for optimal transformations.

To understand why a healthy thyroid is so important, you need to know a bit more about what it is and what impact it can have.

What does the thyroid gland do?

The thyroid gland is a butterfly-shaped gland that is at the base of your neck. It’s known as the master gland because it controls how fast your metabolism runs. If you feel you have a slow metabolism, this may very well be the reason, and you should see a doctor and get tested.

Symptoms of low thyroid function

If you have an under-active thyroid, there’s a number of signs and symptoms you might experience. These include:

  • Inability to lose weight
  • Slow weight gain despite not overeating
  • Mood swings and depression
  • Constipation
  • Dry skin
  • Dry hair and cracking nails
  • ‘Brain fog’
  • Hair loss – the eyebrows is a common area
  • Intolerance to cold
  • Ongoing fatigue despite good sleep
  • Low motivation
  • Cramping muscles
  • Tender or enlarged area around the thyroid
  • Hormone irregularities
  • Memory issues
  • Poor concentration
  • Unexplained joint pains

When you’re dealing with many of these symptoms, it’s no wonder why you struggle to lose weight, but there are ways to manage a thyroid condition.

How do you know if you have thyroid problems?

The most important step is to find out if it is your thyroid causing issues. There are a few ways to go about this.

The first is to consult your doctor. You need a full thyroid panel to fill you in with all the details which will include a T3 test which effectively IS your metabolism. Often doctors will only give one test (TSH). If you’d like to know how your metabolism is going, you need to ask specifically for a T3 test.
Once you know for sure that there is a problem, you can consult your doctor. From there, they will most likely refer you to a hormone specialist, or endocrinologist for treatment recommendations.

Does diet and lifestyle impact on thyroid function?

You might be waiting to find out the results of your thyroid test. But medication isn’t the only thing that can support healthy thyroid function.

Some nutrients, such as iodine and selenium, are essential for thyroid function. However, the average Australian diet can be deficient in these nutrients. By increasing your vegetable intake, you can support your thyroid naturally.

Exercise can also help with relief of symptoms such as fatigue, although you will need to monitor intensity, as very high concentrations can worsen the problem. It will contribute to maintaining your metabolism and keep your muscles from wasting.

–-

So if you think that your thyroid might be contributing to your weight problems, it’s important to:

  • Look for the signs and symptoms of thyroid dysfunction
  • See your doctor for further testing
  • Take care of your well-being through a healthy diet and exercise regime

A sluggish thyroid doesn’t mean you’re doomed when it comes to your dream body. Our training can be adapted to help support your body’s abilities and reduce fatigue. I have had hypothyroidism for 20+ years; I understand what it feels like, I’ve beaten it. With the right nutrition, exercise program and mindset support, you can transform your body. Find out more about our upcoming Transformation Challenge here. Let us know you may have a sluggish thyroid, and we can go through a symptom checklist, refer you to an excellent doctor, and design an action plan.

 

References

https://academic.oup.com/edrv/article-lookup/doi/10.1210/er.2006-0043

http://jamanetwork.com/journals/jamainternalmedicine/article-abstract/485355

http://jamanetwork.com/journals/jama/fullarticle/197994

http://onlinelibrary.wiley.com/doi/10.1111/cen.12011/full

http://www.sciencedirect.com/science/article/pii/S1521690X1300153X

http://onlinelibrary.wiley.com/doi/10.1111/cen.12066/full

https://www.ncbi.nlm.nih.gov/pubmed/16380698

 

Tips for Eating Out

eating-outThe biggest tip which we can give you when eating out is to be prepared by looking up the menu of the restaurant/café you will be going to, and pre-planning what you will be ordering!

In Sydney, we are spoilt with so many choices for great food.
Here are some tips for the best choices to make when eating out.

Breakfast / Brunch
1) Poached eggs, mushrooms, spinach, avocado
2) Omelette with veggies (eg asparagus, spinach)
3) Smoked Salmon, Poached egg, asparagus

Lunch / Dinner
Modern European / Australian cuisine
• Grilled steak / chicken / fish
• Steamed veggies / Salad with no dressing

Italian cuisine
• Grilled steak / fish / chicken / seafood
• Grilled / steamed veggies
• Avoid the pastas and pizzas!
Japanese cuisine
• Sashimi / beef tataki
• Grilled beef / pork / chicken
• Avoid saucy dishes and tempura

Chinese cuisine
• Steamed fish
• Grilled meats / fish
• Avoid saucy dishes and fried foods

Thai Cuisine
• Any grilled meats
• Avoid salads as the dressings contain lots of sugar

Avoid fast food outlets

However if you are on the road and do find yourself without food prepared, then the following options are great:
• Nandos (opt for some grilled chicken tenderloins and the house salad. Avoid
chips and burgers)
• Fish Shops (opt for grilled fish and salad. Avoid fried fish and chips)
• Grill’d (opt for salads or a bun less burger. Avoid chips!)
• Supermarket (hot roast chicken, a bag of spinach leaves, or the pre chopped
coleslaw mix with no dressing, and an avocado

Lose Fat and Keep it Off Forever!

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Quality or Quantity, Which is More Important?

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DO YOU EAT MORE OR LESS WHEN YOU’RE STRESSED?

stress

 

A 2011 study showed that overweight people increased their food intake in response to stress, despite not actually being hungry. Average weight people experienced a slight decrease in their food intake in response to being stressed!!

Desserts are a backwards response to being stressed.

Lemmens, S.G., et al. Stress augments food ‘wanting’ and energy intake in visceral overweight subjects in the absence of hunger. Physiol Behav. 103(2):157-163, 2011.

YOU’RE TOO HARD ON YOURSELF….. PICK UP THAT COOKIE AND STOP THE DIET!

cookie 2

I bet you didn’t expect me to tell you that!

Surely I should be telling you that you’re not being strict enough, and need to make even more restrictions with your eating.

You know those diets where you have to cut everything out

  • Don’t eat gluten
  • You must ban caffeine
  • Don’t ever eat sugar
  • Only eat chicken and broccoli
  • All your meals must be blended into a vegetable smoothie

Dieting needs to be sustainable, and even enjoyable, and I don’t know a single person on this earth for who any of the above guidelines are sustainable and enjoyable.

You don’t need to ban any food whatsoever. That’s right

Booze, burgers, ice cream, pizza, cereals, sweets – they can all be part of your diet, provided they fit in with your calorie intake.

By completely abstaining from your favourite foods, at some point, you will crack, and it’s here where people will give up on their diets entirely,

You feel like a failure, and decide that you’ve screwed up, so may as well not bother any more.

By allowing yourself to eat any foods, however, you can never really fail your diet. If you want to eat something, you can have it, provided you account for the calories.

Our 15 Week Transformation Challenge Starts This Week!

 

You may have missed our early bird prices, but there is still time to register!!

Entry normally costs $300++ but for this week only it’s $99 for you and just $50 additional for a loved one. You will receive the following:

This Week- 75 minute Introductory Session

  • Set Goals
  • Motivate You
  • Weigh-In, Take Measurements, Take Before Photos
  • Teach You Our Nutrition System (Fat Loss=Nutrition)
  • Design you an Individualised Meal Plan with your Perfect Day

Week 1

3 Semi-Private Personal Training Sessions

  • Weight Training for Muscle Toning
  • Metabolic Conditioning for Fat Burning

Week 2

  • Weigh-In, Update Nutrition, Accountability

Week 3-14- 2 Options
1. Online Program (Included)

  • Weigh-In Online on this Website
  • Interact in our Facebook Group
  • Follow our Training Programs and Videos

or

2. Personal Training Program (Additional Cost)

  • Face-to-Face Weigh-In
  • Complete 3 PT Sessions a Week
  • Nutrition Session

Week 15

  • Final Weigh-In
  • After Photos
  • Measurements
  • Set New Goals

Prizes

There will be prizes (TBA) for the best transformation before and after photos

2 Ways to Sign Up!

Text ‘YES’ to 0421579785

Or

Fill in the form below

Last Chance Today!

Fill out my online form.

THE MOST IMPORTANT

iStock_000017154347_Large

 

This is THE MOST IMPORTANT summary of THE MOST IMPORTANT issue regarding how we lose fat.

I believe this to be the absolute definitive answer of the most intense debate amongst the zealots of the health industry. In the weight loss industry there tends to be 2 types of people; those who count calories and those who promote quality of food and life. A line in sand has been drawn and an epic war of monumental proportion has evolved.

It is so easy to take sides. The reality is that both are important. Each of us has individual fuel efficiencies- Our metabolisms operate at different speeds dictated by genetics and hormones. People often forget that everyone is completely different. A deficit of calories for one person may be a surplus of food for another person. You MUST be in your own calorie deficit in order to lose weight.

Our calorie zealots fail to acknowledge that our own individual conditions of energy efficiencies can be changed. Now, we don’t know by how much, and we can’t exactly point a finger at exactly how. We can make assumptions that regular exercise and eating patterns, a low stress lifestyle, and consumption of nutritious foods can make a difference.

Hormonal ranges such as cortisol levels and thyroid output directly influence your metabolism. Over exercising, under-eating and not getting adequate sleep can down-regulate hormone levels (measured by lab ranges). In extreme circumstances hormones can down-regulate enough to result in diseases such as hypothyroidism.

Down-regulation of hormone levels means that your individual efficiencies- your metabolism can slow making it much harder to lose weight.

Next time you come across the battlefield of calories in/out vs food quality and lifestyle understand that they both have relevance.

 

 

 

Long-Term Weight Loss

parramatta-personal-training-400x400

To maintain long term weight loss, a high protein intake and a low glycemic diet will give you better chance of success. Only approximately 17% of people can lose weight and keep it off. Combine both the nutrition with having high daily activity levels and avoid being in the 83% of people who don’t succeed.

Larsen, T.M., et al. Diets with high or low protein content and glycemic index for weight-loss maintenance. N Engl J Med. 363(22):2102-2113, 2010.

Bulgarian Whattttt!

3

 

The Bulgarian Squat is one of the most effective exercises for shaping your butt.

When performed properly they are absolutely punishing. We love them, our clients generally hate them!

Remember to keep your shoulders back and chest proud. When lifting place you weight through the heel and the outer side of your foot

How many Hours of Sleep do you get a Night?

sleeping
Did you know that not getting enough sleep could cause you to eat over 500 calories additional per day?
Not getting enough sleep can cause appetite problems. It’s very easy to confuse being tired with not having energy. Food supplies us with energy, it doesn’t stop us being tired. Often this is mistaken.
If we were sleep deprived for an entire year that could result in gaining over 25kg of fat!
REFERENCE: Brondel, L., et al. Acute partial sleep deprivation increases food intake in healthy men. American Journal of Clinical Nutrition (published ahead of print; available online March 31,2010)

FREE FEMALE FAT LOSS SEMINAR

Han Canva

Would you like to feel comfortable and confident?

Do you want to feel, be and look healthy?

Change Body Transformation is holding a Free Seminar to teach you how to transform, tone and shape your body.

In our 3 Step Exact Blueprint you will learn precisely how to train and exactly what to eat for your body type.

Get all the answers to metabolic damage, media myths, busting through plateaus and learn foods that secretly sabotage your success

This seminar is run in Dee Why and is limited to 30 people. It will fill fast, so click the photo to learn more, register and hold your spot

30 spot only, click the link or photo to register and learn more

http://www.changebodytransformation.com/seminar/

Change You For You!

When people achieve something great it is amazing how much others talk negatively about them rather than positively. I was once overweight and out of shape, when I first began to transform my body I received much more resistance than I ever imagined.

Be proud of your achievements, not everyone will like what they see, nor will they be comfortable with your success. There is a good chance that people will talk about you behind your back.

Change you for you, the most important thing is that you are happy with yourself.

Rant on Diets

Imagine if I told you to completely overhaul everything that you ate and were only aloud chicken breast and broccoli every meal. How long would that last for?

Make your nutrition plan as stress free and easy to adhere to as possible. The problem with diet plans is they are seen by the user as a temporary fix. They usually plan on sticking with them for a few weeks at best. This is not a lifestyle and it is not sustainable.

Eat More, Lose More

6 Simple Food Substitutions So You Can Eat More Food

 

Fill out my online form.

When you are not losing weight but seemingly doing everything right:

1) Weigh foods you eat regularly and see if you were accurate with your guesses (if you don‘t weigh things on a daily basis).

2) Report your worst days rather than your best days. There is little point reporting 1,500 calories on a daily basis if this is your absolute lowest intake and you are only eating this much two days out of the week.

3) Make sure to give yourself leeway if you eat out a lot. If you have dinner at a restaurant it is unlikely you will know how many calories you eat.

You’re Being Too Strict

green drink

 

I bet you didn’t expect me to tell you that!

Surely I should be telling you that you’re not being strict enough, and need to make even more restrictions with your eating.

You know those diets where you have to cut everything out

  • Don’t eat gluten
  • You must ban caffeine
  • Don’t ever eat sugar
  • Only eat chicken and broccoli
  • All your meals must be blended into a vegetable smoothie

Dieting needs to be sustainable, and even enjoyable, and I don’t know a single person on this earth for who any of the above guidelines are sustainable and enjoyable.

You don’t need to ban any food whatsoever. That’s right

Booze, burgers, ice cream, pizza, cereals, sweets – they can all be part of your diet, provided they fit in with your calorie intake.

By completely abstaining from your favourite foods, at some point, you will crack, and it’s here where people will give up on their diets entirely,

You feel like a failure, and decide that you’ve screwed up, so may as well not bother any more.

By allowing yourself to eat any foods, however, you can never really fail your diet. If you want to eat something, you can have it, provided you account for the calories.

It sounds crazy when you read about all these extreme diets, but adopting a flexible eating approach really is the best way to sustain long-term weight management and fat loss.

More on Flexible Eating Soon!

THIS COULD BE YOU!

Chontalle TransformationMy client lost 6kg in 12 weeks by following her CBT program meticulously. Nutrition involved a 400 calorie deficit with a macronutrient breakdown of 40% carbohydrate, 40% protein and 20% fat. Exercise involved training weights 3x a week and minimal cardio.

So much is possible in a such a short period of time. All this took was 50 workouts and 250 meals.

GLUTENOUS BEHAVIOUR #2

gluten2

Some professionals have gone as far as to claim that Gluten is this generation’s tobacco. There is not the scientific evidence to back it up.

Small segments of society may have celiac disease, gluten sensitivity or a wheat allergy. This number is estimated at 5-10%.

A study[1] found that a gluten-free diet dramatically reduced the levels of beneficial bacteria in the intestines of healthy people which is quite the opposite of what gluten ‘haters’ claim.

Another recent study[2] showed that increased gluten containing whole grain intake reduced serum biomarkers of inflammation in children, refuting claims by the anti-grain crowd that grains are inflammatory.

In the most relevant piece of evidence[3] a meta-analysis of 2,516 articles and 26 studies showed no benefit or detriment to gluten containing whole grain intake on body weight.

 

[1]De Palma, G., et al.  Effects of a gluten-free diet on gut microbiota and immune function in healthy adult human subjects.  Br J Nutr.  102(8):1154-1160, 2009.

[2]Hajihashemi, P., et al.  Whole-grain intake favorably affects markers of systemic inflammation in obese children: a randomized controlled crossover clinical trial.  Mol Nutr Food Res.  58:1301-1308, 2014.

[3] Pol, K., et al.  Whole grain and body weight changes in apparently healthy adults:  a systematic review and meta-analysis of randomized controlled studies.  Am J Clin Nutr.  Aug 14, 2013