Debra’s GF Story

I have been gluten free for just over a year. I became gluten free almost by accident. I teach French in high school. I love everything French, especially the food!  Last summer an old professor and mentor came to Colorado to visit. He is one of the reasons I am a French teacher today. While he was here I wanted him to have a great time and enjoy delicious food, so I asked if I could cook for him. While delighted, he told me about a book he read over twenty years ago that recommended the diet he now follows.


He had originally read the book Eat Right For Your Blood Typebecause he was about to have surgery for his horrible migraine headaches. This book told him to eat a low gluten diet among other restrictions. Being on this diet cured his migraines and he did not need the surgery.

For the two weeks he was in town I cooked him a gluten free diet. Of course I ate the same thing. By the end of two weeks, I realized I was feeling better. I had my share of health issues but doctors could never find anything wrong so I just learned to live with how I was feeling. I actually had more energy and my body didn’t hurt.

After my professor left, I stayed with the gluten free diet. My energy continued to increase and my body stopped aching. It made such a change in my energy that my students now ask me to eat bread – they say I have too much energy! When I accidentally eat gluten, I will know within a half hour or forty-five minutes. My bones will start to ache and my body will hurt.

Being a French teacher I love most things French including and especially the food.I love coming to Mary’s and getting to enjoy delicious gluten free foods.  I love the quiches – they are reminiscent of the many quiches I have enjoyed in my time in France!


How To Climb Like A Champ

Vertical terrain is responsible for the biggest thrills — and the most intense pain — in cycling. In races, the crunch almost always comes when the pavement tilts up. Recreational tours such as Colorado’s Ride the Rockies feature several thousand feet of climbing each day. And, of course, climbs are followed by swooping, twisting descents where the grin-per-mile quotient is literally sky high. For all these reasons, it pays to get good on hills.

Article on Bike N Hike

While the following training tips, climbing strategies and skills are written from a racing/competitive point of view, they’ll help recreational road and off-road riders who would simply like to climb better, too.

Because climbing is a fight against gravity, your ultimate ability is determined by your power-to-weight ratio. Lean, small-boned riders need proportionally less power to climb well compared to big people. That’s why great climbers are nearly always diminutive. The few exceptions, such as Lance Armstrong and Miguel Indurain, generate so much power that their greater size doesn’t matter.

The good news is that you can improve your climbing regardless of your genetic makeup. In this article, I show you how to use climbing days to your best advantage.


Example: At 6-foot-4 and 190 pounds, my partner at, Ed Pavelka, is not built for climbing. But he lived for years in Vermont and Pennsylvania, where he had to climb at least a couple thousand vertical feet on every ride. Over time, this improved his fitness and technique, which made him feel it wouldn’t be too futile to try some hilly events. He surprised himself by finishing 9th overall in the Assault on Mt. Mitchell, which ends with a 25-mile climb. Later, he placed 2nd of 55 masters in the Mt. Washington Hill Climb, which gains 4,700 feet in 7 miles, including grades of 18 to 22 percent. If you think you’re too big to become a better climber, work at it and you might surprise yourself, too.

Hills For Intervals
Because you should often be training on hills to improve your vertical ability, it pays to scout out the best climbs within a reasonable distance of home. I hear what you’re saying: “I live in Pancake, Indiana, and the biggest hill in four counties is a two-foot rise over a culvert.” Don’t worry. Wind can substitute for real hills. So can highway overpasses. You could even use your indoor trainer with your bike’s front wheel raised 4 inches to simulate a grade.

Assuming there are some hills in your area, categorize them for specific kinds of training. Ideally, you’ll have these 3 types:

  • Sprinter’s hills. These are short and fairly steep. Highway overpasses work fine. So do abrupt climbs out of stream-cut valleys. You may find these hills in city and state parks. I know of some good ones In Cleveland’s park system.
  • Hills for repeats. The best hill for intervals takes 2 to 4 minutes to climb, has a steady grade of 6 to 8% and no traffic lights or stop signs. A road with several consecutive hills like this, separated by about 5 minutes of riding time, is ideal. It makes training more interesting. But one lone hill is fine, too. Simply climb it hard, turn around at the top and recover as you ride back down and on the approach.
  • Long climbs. These can vary from a hill that takes 5 to 8 minutes to climb to real mountains. Classic examples are the canyon climbs and mountain passes of western states, and the steep grades of the Appalachian Mountains and New England.

True Confession: I live in a western Colorado town with arguably the most varied climbing in the country within a 20-mile radius. A dozen steep, kilometer-long climbs reach the tops of mesas. Longer ascents include 6 tough miles on the entrance road to Black Canyon National Park and the fearsome 3-mile, 16% East Portal climb. If I want to do a century, I can climb 13-mile-long Red Mountain Pass to the south or the 30-mile, 5,500-vertical-foot grind up Grand Mesa.

Guess what? All of this great climbing terrain hasn’t made me into a great climber. I do okay, but smaller or more talented riders can outclimb me even if they’re restricted to a training diet of predominantly flat rides. You may not live in ideal terrain, but you can still close in on your potential.

Stand or Sit?
Is it better to be in the saddle or out when climbing? It’s one of the questions asked most frequently by riders seeking stronger climbing.

On short sprinter’s hills, you should stand because you need to generate power. Standing produces more short-term oomph. You can use body weight to push down the pedals. There’s a downside, though. Standing uses more energy because your legs do double duty. They support your weight while also propelling the bike forward (and up). This is why heart rates are about 5 bpm higher for a given speed while standing.

When you’re sitting, the saddle supports your weight, letting all of your leg strength be used to overcome gravity. Generally, bigger and heavier riders prefer to sit more while smaller riders like to stand more. It’s essential to find which method works better for you — or whether you’re more efficient when alternating sitting and standing, as many riders are. If a mix is best, you need to determine the percentage of each that leads to fast, efficient climbing. Here’s how:

  • Ride 4 times up a hill that takes at least 3 minutes. Use different methods. Do one repeat entirely in the saddle. Do another standing all the way. Do a third sitting for one portion and standing for the rest. Do the fourth by alternating stretches of sitting and standing.
  • Keep your heart rate or perceived exertion the same on each repeat. Effort should be steady and hard, but not all out. Time yourself on each ascent and then compare times.
  • Don’t do all 4 climbs the same day. You’ll be tired before the end and your times won’t mean much. Instead, spread the climbs over several days or a week.

If you see more than about 10 seconds improvement in each 2 minutes, you know you’re more adapted to that style of climbing. Continue experimenting. Find out how much or which part of a climb should be done seated as compared to standing. How steep does a section need to be before it’s more efficient to change positions?

Tip! When climbing out of the saddle, the standard hand position is on the brake lever hoods. This puts you slightly upright to see better, breathe better and use body weight to come down on the pedals. But more and more pros are seen climbing on the drops, as if sprinting. One reason is that climbing speeds have increased, making a lower, more aerodynamic position an advantage. Another is that it puts more of the shoulders, arms and lower back into the pedal stroke for greater power. At first it might feel awkward to climb in the drops, but try it for a while to see if it has advantages for you.

Training Techniques For Faster Climbing
Not all of your hill training should consist of hammering up the climb, recovering and doing it again. Variations not only boost your improvement but also add variety to training. Here are some excellent drills:

  • Power accelerations. Here’s a climbing drill you can do on flat roads. Shift to a high gear and roll slowly at about 5 mph. Staying in the saddle, accelerate as hard as you can for 10 seconds. Push down and pull up forcefully. Your ability to power a large gear on hills will improve dramatically. So will your uphill sprint.
  • Finish the hill. Most attacks on climbs take place near the top when riders are easing from the effort. Use this drill to respond. During most of the climb, stay in the saddle and spin a slightly easier gear than normal. With about 200 yards remaining, shift to a bigger gear, stand and go hard. Don’t slow abruptly at the summit. Instead, charge over the top for another 100 yards or until gravity takes over. This drill builds power and the positive psychology to finish climbs strongly.
  • Surges. Good climbers don’t ascend at a steady pace. Instead, they throw in surges of faster pedaling in an attempt to drop competitors. Here’s how to develop the ability to hang on: Ride at a pace about 5 beats below your lactate threshold (the exertion level marked by muscle fatigue, pain and shallow rapid breathing). Surge for 10 to 20 seconds by increasing your cadence about 10 rpm. Ease back to your cruising speed for a minute, then throw in another surge. Repeat all the way up, then accelerate over the top.

Uphill Skills
Climbing is a matter of fitness, but technique counts, too. Practice the following tips till they become ingrained.

  • Move on the saddle. As the grade wears on, push your hips to the rear and concentrate on smooth, round pedal strokes at a moderate rpm. Then scoot forward to the tip of the saddle and spin at a faster cadence. Next, slide to the middle and pedal normally. Moving and varying your stroke refreshes your legs by relieving muscle tension. You can feel the difference almost instantly. Many riders, however, lock into one location or continue moving to the rear, missing the benefits of spinning from the nose.
  • Shift to an easier gear just as the grade begins. Most riders go too hard at the bottom of a climb and run out of steam. To counter this tendency, don’t wait to shift till you begin to bog down. In fact, use a lower gear than you think you need for the first two-thirds of the climb. Keep your cadence up to keep your speed up. With about 100 yards to go, shift to a bigger gear, stand and roll briskly over the top.
  •  Slide back for more power. On steep climbs when your gear isn’t quite low enough, move to the rear of the saddle. Grip the bar tops. Slow your cadence just enough to feel your legs pulling the pedals around the entire 360 degrees.
  • Monitor your breathing. If you begin to gasp, you’re going too hard. Slow your cadence slightly.

Tip! Try a breathing tip from Alexi Grewal, an Olympic road race champion. When you’re working hard on a climb (or anytime), exhale forcefully and inhale passively. This prevents panting and improves air exchange. Breathe in rhythm with your pedal strokes and you’ll feel smoother and in control.

  • Go to the front. If you’re riding with a group and aren’t the fastest climber, work your way to the front before an ascent. Then climb at the pace you can handle. If riders start passing, let them. You’ll still be in contact (or close) at the top. If you avoid blowing up, you won’t have a problem rejoining on the descent.
  • Keep a good attitude. Sure, hills are hard work. But they’re part of riding a bike, and nothing spikes your fitness faster than time spent climbing. Hills are good for you!

This article is provided courtesy of and was written by its co-founder Fred Matheny (left). Fred was the Training and Fitness Editor of Bicycling Magazine for a decade, has written many books on cycling including Fred Matheny’s Complete Book Of Road Bike Training; and is a world-record-holding roadie

How to Deal With Bad Dogs While Biking

barking dog

Dog attacks are high on the list of cycling fears. Maybe you can’t stop Fang from giving chase, but you can outsmart him if you know how dogs think — assuming that stinkin’ mutt even has a brain!

Know dog psychology. The majority of dogs who chase cyclists are merely defending their territory. When you pedal off the section of road that they consider their turf, you no longer pose a threat to their ancestral instincts and they lose interest. Incidentally, this is why you’ll rarely be chased by a dog you encounter way out in the boonies. He’s not on his turf so he couldn’t care less about you.

Know dog tactics. Dogs want to attack from the rear, coming up from the hindquarter. Even one who sits up in his yard ahead of you may wait till you pass before giving chase. You can use this to your advantage in the next tip because it gives you a head start.

Sprint! You often can outsprint Fido when he’s more interested in fooling around than in actually attacking. You can tell his intent by how hard he’s running and his expression. An easy gait with woofing and ears and tail up, no problem. A full-out sprint with ears back, tail down and teeth out, problem. Still, the territorial gene can save you. If the road is flat or downhill, stand up and sprint to get past the dog’s invisible boundary.

Guard your front wheel. When a dog sees you coming, he might make a beeline for your bike, then attempt to turn up beside you. The danger here is that his poor little paws will skid on the pavement and he’ll plow into your wheels. If he hits the front one, you’ll crash. Sprint so that you move forward faster than he expects, and give him a margin for error by steering farther into the road — if traffic permits!

SCREAM! Most dogs know what happens when a human is angry with them. A sudden shout of “No!” or “Git!” or “Stay!” will surprise Fluffy and probably make him hesitate for just the second you need to take the advantage. If he’s hard of hearing, raise your hand threateningly as if it contains a rock. Outlaw mutts usually have had experience with bad things flying at them when a human makes a throwing gesture.

Play douse the Doberman. If you see big, fast Prince up ahead and know that he sees you, sprinting might not work. Especially if the road is tilting up. Take out your water bottle. Just having it in your hand may make him stay away. If he does come near you, give him a faceful and a loud yell. This distraction will slow him down, though he may come back for more. Just don’t distract yourself and ride off the road.

Some riders swear by Halt pepper spray that they clip to their handlebar. This stuff works great — if you hit your target. That’s a big if when you and Spot are going different speeds, the air is moving, and you’re trying to stay on the road. Pepper spray stings a dog’s eyes, nose and mouth, but it doesn’t cause lasting damage. It also works on human attackers, but that’s a different story.

Give up and get off.  If nothing works and Toodles has the upper hand, dismount quickly and hold your bike between you and those sharp teeth. Swing it like a weapon if necessary, and start calling for help. Someone may eventually come out of a house and yell, “Oh, he won’t hurt you!”

Call the cops. If you are attacked and bitten, report it to the county sheriff or other authority immediately. Include the location, a description of the dog and the owner’s name and address if you know them. Get medical attention without delay. If the dog was rabid, you are at risk of serious illness or even death. Demand proof of rabies vaccination or insist to authorities that the dog be quarantined.

If the same dog accosts you every time you ride the road, report this to the authorities, too. You have a right to life, liberty, pursuit of cycling happiness and public roadway access free from fear of fanged attack. Keep following up with calls to make sure steps are taken to put PupPup on a rope.

Thanks to Bike N Hike for this article. Bike N Hike This article is provided courtesy and was written by its founders Fred Matheny (left) and Ed Pavelka (right). Fred and Ed were longtime Bicycling Magazine editors, are noted cycling authors and rode together on a world-record-setting Race Across America team in 1996.

RoadBikeRider offers cycling books, many more cycling guides and even a free weekly e-mail newsletter full of tips and news for aspiring bicyclists.Receive a FREE copy of the eBook “29 Pro Cycling Secrets for Roadies” by subscribing today.barking dog



Tori’s GF Story (a mom’s view)

In our July 19th newsletter/blog our GF story was by Emily. In this weeks GF story her mother, Tori, will share with you what it is like to be a mom with a child who is gluten free while the rest of the family is not.
About five or six years ago, my daughter got salmonella on a road trip home from the Carolinas. She was sick for a month or two and her stomach never quite felt better.  After doing some medical tests, and not finding anything we decided to do and an elimination diet. For a week, she did not eat dairy but her stomach still hurt. So we had her stop eating wheat. After only two days, she felt better. But she was very sad to learn she was allergic to wheat. It was hard on her at first thinking about the things she would have to give up.  Once in a while she would slip or eat something with wheat and she would have major stomach pains. She said it felt like a knife going into her stomach.  Of course this made her realize it was worth not eating a hoagie. As time went on it got easier and as the years went by more gluten-free products became available. Her friends and people at school knew was gluten-free and always make sure there was something available for her.
At home her brother and father and I still eat wheat products. So pasta dinners create many pots and pans. My daughters sometimes gets upset if we eat her gluten-free products because she believes why eat hers when we can eat ours. My son at first would not eat anything gluten-free but he has come to like many of the foods.
I suppose it could seem like a hassle to cook for two different diets but it has just become a way of life.  With so many gluten-free products, gluten-free restaurants, and more people knowing about it it is easier to be gluten-free even that was five years ago.

Why 80% of People Worldwide Will Soon Stop Eating Wheat


80% of people will stop eating wheat

The future of wheat is certain, and it’s toxic. There are as many health risks associated with the consumption of wheat as there are nutritional benefits claimed by the wheat industry. Why is there such a strong emphasis on the development of wheat products all over the world when there are so many adverse and crippling effects such as neurological impairment, dementia, heart disease, cataracts, diabetes, arthritis and visceral fat accumulation, not to mention the full range of intolerances and bloating now experienced by millions of people?

Approximately 700 million tons of wheat are now cultivated worldwide making it the second most-produced grain after maize. It is grown on more land area than any other commercial crop and is considered a staple food for humans.

At some point in our history, this ancient grain was nutritious in some respects, however modern wheat really isn’t wheat at all. Once agribusiness took over to develop a higher-yielding crop, wheat became hybridized to such an extent that it has been completely transformed from it’s prehistorical genetic configuration. All nutrient content of modern wheat depreciated more than 30% in its natural unrefined state compared to its ancestral genetic line. The balance and ratio that mother nature created for wheat was also modified and human digestion and physiology could simply could not adapt quick enough to the changes.

The Nutritional Value of Wheat is Practically Non-Existent
In Its Current Form

So-called health experts in nutrition who continue to promote the health benefits of wheat are extremely uninformed about the nature of modern wheat and its evolution from growth to consumption. It is shocking how many professionals in public health still recommend wheat products without an assessment of their individual requirements, especially considering the amount of evidence regarding its lack of nutrition and health risks for proportionally large segments of the population.

The majority of wheat is processed into 60% extraction, bleached white flour. 60% extraction–the standard for most wheat products means that 40% of the original wheat grain is removed. So not only do we have an unhealthier, modified, and hybridized strain of wheat, we also remove and further degrade its nutritional value by processing it. Unfortunately, the 40% that gets removed includes the bran and the germ of the wheat grain–its most nutrient-rich parts. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost. Any processed foods with wheat are akin to poison for the body since they cause more health risks than benefits. The body does not recognize processed wheat as food. Nutrient absorption from processed wheat products is thus consequential with almost no nutritional value.


Some experts claim if you select 100% whole wheat products, the bran and the germ of the wheat will remain in your meals, and the health benefits will be impressive. This is again a falsity promoted by the wheat industry since even 100% whole wheat products are based on modern wheat strains created by irradiation of wheat seeds and embryos with chemicals, gamma rays, and high-dose X-rays to induce mutations. Whether you consume 10% or 100% of wheat is irrelevant since you’re still consuming a health damaging grain that will not benefit, advance or even maintain your health in any way.

Dr. Marcia Alvarez who specializes in nutritional programs for obese patients says that when it comes to nutrition, wheat may be considered as an evil grain. “Modern wheat grains could certainly be considered as the root of all evil in the world of nutrition since they cause so many documented health problems across so many populations in the world.” Dr. Alvarez asserted that wheat is now responsible for more intolerances than almost any other food in the world. “In my practice of over two decades, we have documented that for every ten people with digestive problems, obesity, irritable bowel syndrome, diabetes, arthritis and even heart disease, eight out of ten have a problem with wheat. Once we remove wheat from their diets, most of their symptoms disappear within three to six months,” she added. Dr. Alvarez estimates that between the coming influx of genetically modified (GM) strains of wheat and the current tendency of wheat elimination in societies, that a trend is emerging in the next 20 years that will likely see 80% of people cease their consumption of wheat from any form.

Genetic Modification 


The GM wheat currently being tested for approval for production in Canada is a new variety of hard red spring wheat which has been genetically engineered to be tolerant to glyphosate, the active ingredient in Monsanto’s herbicide Roundup. Monsanto Canada Inc. requested the approval of GE wheat from Health Canada in July 2002 and for the Canadian Food Inspection Agency (CFIA) in December 2002.

In July 2009, the most hated company in the world Monsanto, announced new research into GM wheat and industry groups kicked their promotion of GM wheat into high gear. “Widespread farmer and consumer resistance defeated GM wheat in 2004 and this global rejection remains strong, as demonstrated by today’s statement,” said Lucy Sharratt, Coordinator of the Canadian Biotechnology Action Network.

There are now even claims by researchers in Australia have developed a form of salt-tolerant wheat that will allow farmers to grow crops in soil with high salinity. They created the new form of wheat by crossing a modern strain with an ancient species, and the researchers believe this new super-wheat will allow farmers to grow more food crops on land previously thought to be off limits to agriculture. Critics suggest that new strains will be foreign to current ecological systems and will be unsustainable without massive chemical intervention.

Industry claims that the introduction of GM wheat will lead to a reduction in herbicide use, a claim that has been made prior to the introduction of other herbicide tolerant (HT) crops such as Roundup Ready (RR) soybeans, canola and corn. These claims have been contradicted by US government statistics that show that GM HT crops such as RR crops use more pesticides than conventional crops. These state GM crops can receive as much as 30 percent more herbicide than non-GM crops. Not only do GM crops use more pesticides but they also force the farmer to purchase one single brand of herbicide, in this case Monsanto brand Roundup.

If introduced, GE wheat will enter farmers’ rotations along with the already HT canola and soybeans. This compounds the issue of superweeds as each crop sown would be HT, so any seed that fell from the crop before harvest would pose a threat of becoming an uncontrollable weed, or contained by using increasingly toxic herbicides. How can we believe that pesticide use will decrease with GE wheat?

These developments are also taking place in the United States which is the third largest wheat producer in the world. Fertilizers, herbicides, fungicides, and growth regulators are all becoming more chemically potent and their frequency of application continues to increase every 5 years. American scientists are currently developing GM strains of wheat conferring resistance to fungal diseases. Wheat is becoming such a transmutated grain, that it someday may not even be called wheat.

Health Effects 

A powerful little chemical in wheat known as ‘wheat germ agglutinin’ (WGA) which is largely responsible for many of wheat’s pervasive, and difficult to diagnose, ill effects. Researchers are now discovering that WGA in modern wheat is very different from ancient strains. Not only does WGA throw a monkey wrench into our assumptions about the primary causes of wheat intolerance, but due to the fact that WGA is found in highest concentrations in “whole wheat,” including its supposedly superior sprouted form, it also pulls the rug out from under one of the health food industry’s favorite poster children.

Each grain of wheat contains about one microgram of Wheat Germ Agglutinin (WGA). Even in small quantities, WGA can have profoundly adverse effects. It may be pro-inflammatory, immunotoxic, cardiotoxic … and neurotoxic.

Below the radar of conventional serological testing for antibodies against the various gluten proteins and genetic testing for disease susceptibility, the WGA “lectin problem” remains almost entirely obscured. Lectins, though found in all grains, seeds, legumes, dairy and our beloved nightshades: the tomato and potato, are rarely discussed in connection with health or illness, even when their presence in our diet may greatly reduce both the quality and length of our lives. Yet health experts dismiss the links between disease and wheat despite all the evidence.

Dr William Davis has documented several hundred clinical studies on the adverse effects of wheat. These are studies that document the neurologic impairments unique to wheat, including cerebellar ataxia and dementia; heart disease; visceral fat accumulation and all its attendant health consequences; the process of glycation via amylopectin A of wheat that leads to cataracts, diabetes, and arthritis; among others. There are, in fact, a wealth of studies documenting the adverse, often crippling, effects of wheat consumption in humans.

The other claim is that wheat elimination ‘means missing out on a wealth of essential nutrients. Another falsity. Dr. Davis states that if you replace wheat with healthy foods like vegetables, nuts, healthy oils, meats, eggs, cheese, avocados, and olives, then there is no nutrient deficiency that develops with elimination of wheat. Dr Davis also states that people with celiac disease may require long-term supplementation due to extensive gastrointestinal damage caused by wheat.

People with celiac disease do indeed experience deficiencies of multiple vitamins and minerals after they eliminate all wheat and gluten from the diet. But this is not due to a diet lacking valuable nutrients, but from the incomplete healing of the gastrointestinal tract (such as the lining of the duodenum and proximal jejunum). In these people, the destructive effects of wheat are so overpowering that, unfortunately, some people never heal completely. These people do indeed require vitamin and mineral supplementation, as well as probiotics and pancreatic enzyme supplementation.

Due to the unique properties of amylopectin A, two slices of whole wheat bread increase blood sugar higher than many candy bars. High blood glucose leads to the process of glycation that, in turn, causes arthritis (cartilage glycation), cataracts (lens protein glycation), diabetes (glycotoxicity of pancreatic beta cells), hepatic de novo lipogenesis that increases triglycerides and, thereby, increases expression of atherogenic (heart disease-causing) small LDL particles, leading to heart attacks. Repetitive high blood sugars that develop from a grain-rich diet are, in my view, very destructive and lead to weight gain (specifically visceral fat), insulin resistance, leptin resistance (leading to obesity), and many of the health struggles that many now experience.

Wheat gliadin has been associated with cerebellar ataxia, peripheral neuropathy, gluten encephalopathy (dementia), behavioral outbursts in children with ADHD and autism, and paranoid delusions and auditory hallucinations in people with schizophrenia, severe and incapacitating effects for people suffering from these conditions.

According to statistics from the University of Chicago Celiac Disease Center, an average of one out of every 133 otherwise healthy people in the United States suffers from CD. However, an estimated 20-30 percent of the world’s population may carry the genetic susceptibility to celiac disease–and the way to avoid turning these genes ‘on’ is by avoiding gluten.

When you consider that undiagnosed CD is associated with a nearly four-fold increased risk of premature death, the seriousness of this food sensitivity becomes quite evident. The primary disease mechanism at play is chronic inflammation, and chronic inflammatory and degenerative conditions are endemic to grain-consuming populations.

Changes in genetic code and, thereby, antigenic profile, of the high-yield semi-dwarf wheat cultivars now on the market account for the marked increase in celiac potential nationwide. “Hybridization” techniques, including chemical mutagenesis to induce selective mutations, leads to development of unique strains that are not subject to animal or human safety testing–they are just brought to market and sold.

Author and preventive cardiologist William Davis, MD, wheat’s new biochemical code causes hormone disruption that is linked to diabetes and obesity. “It is not my contention that it is in everyone’s best interest to cut back on wheat; it is my belief that complete elimination is in everyone’s best health interests,” says Dr. Davis, “In my view, that’s how bad this thing called ‘wheat’ has become.”

Chemical mutagenesis using the toxic mutagen, sodium azide, of course, is the method used to generate BASF’s Clearfield herbicide-resistant wheat strain. These methods are being used on a wide scale to generate unique genetic strains that are, without question from the FDA or USDA, assumed to be safe for human consumption.

Wheat-Free Options

* Note that many of the wheat-free options still contain gluten.

1. Cereal Grains: Barley, millet, oats, rice, rye, sorghum, tef and wild rice are all in the same cereal grain family as is wheat. All flours ground from cereal grains may be used as a wheat substitute. Commonly available are barley, buckwheat, rice and rye flour. The less utilized flours may be purchased online or from natural food stores. Note: people with a gluten allergy must also avoid barley, oats and rye.

2. Non-Cereal Grains: Amaranth, quinoa and buckwheat are three grain-like seeds unrelated to cereal grains. (Despite its name, buckwheat is not a wheat-relative.) It is rare for anyone to develop a sensitivity to these non-cereal grains. Amaranth, quinoa and buckwheat are gluten-free and therefore not suitable for making leavened bread; however, they make excellent quick breads and cookies.

3. Nut Meal: Ground nuts such as almonds, hazelnuts or walnuts make the richest flour substitute for cookies and cakes. Because their fragile fatty acid content gives them a brief shelf life, it’s preferable to grind your own nuts in a food processor just prior to use. Nut meal requires a binding agent such as eggs. Because chestnuts are lower in fat than other nuts, chestnut flour has a longer shelf life. It is available online.

4. Bean Flour: Dried beans, such as navy, pinto and chickpeas may be milled and used, in combination with other flours, as a wheat alternative. Bean flour is, however, not always recommended. It tastes like beans and makes baked goods dense and hard to digest.

5. Other Flour Substitutes: Potato starch, arrowroot powder, and tapioca are thickening agents that substitute for wheat in sauces and gravy. In baked goods these starchy ingredients serve as a binding agent.

Due to the irresponsible high frequency hybridization, processing and inevitable genetic modification of modern wheat, there is only one solution for the health and wellness of future generations. Stop eating wheat and educate as many people as you can on the coming strains of this grain which will be much more deadly than they already are today.

Natasha Longo has a master’s degree in nutrition and is a certified fitness and nutritional counselor. She has consulted on public health policy and procurement in Canada, Australia, Spain, Ireland, England and Germany.

Washing your Bike

From Bike n Hike, Longmont CO

Oddly enough, the most important thing to know about washing bicycles is how not to do it. Do not hook up the high-pressure nozzle on your garden hose and blast your bike clean. And absolutely do not visit your local do-it-yourself car wash, plug the machine full of quarters and supersonically blast your pride and joy clean.A bucket, water, soap, sponges and brushes is all it takes!

While these approaches make short work of cleaning, they have the nasty side effect of obliterating the precious grease that’s lubricating your all-important bearing components, such as the headset, bottom bracket, hubs, cassette and pedals.

And, if you ride your shiny new steed without grease in these parts, you’ll ruin them quickly and incur quite an expense having them repaired or replaced. What’s more, car-wash sprayers are so powerful, they can actually strip decals and paint off certain frames!

Besides, it’s easy and quick enough to clean a bike with a bucket of soapy water and sponges and brushes (photo). Plus, you won’t have to break into your piggy bank. In fact, some folks set up bike-cleaning stations at home so that after muddy rides they can get their machines spic and span before storing them.

Keep It Clean
In case you need extra motivation to give your bike the scrub-a-dub, bear in mind that clean bikes are easier to work on and spot problems on. On a filthy machine, you have to wipe away grime and you might not notice a glitch that could cause problems on your next ride. Plus, if your bike’s a mess, simple on-the-ride maintenance, such as fixing a flat becomes a miserable job and should you have to carry your bike in a car, it’ll trash the upholstery.

But, perhaps the best reason to keep a bike clean is because it’s easy and also because, as long as you wipe it down once in a while, it’ll stay clean. For this article we’re going to give you the benefit of the doubt and assume that you’ve taken care of your bike and want to know what’s involved in keeping it clean so it never gets too dirty.

All that’s required is a bucket, warm water (cold water works, but it doesn’t make as much suds), dishwashing detergent (use a type that cuts grease), 2 sponges and a few brushes. If your drivetrain’s clean, you can get away with 1 sponge. The other one comes in handy when you need to clean a grimy chain and crankset (you save the clean sponge for the rest of the bike). Ideally, though, you’ll maintain this important part of your bike and never need to spend too much time on it when washing your bike, which is mainly done to remove dirt.

Depending on what type of bike you’re cleaning, you can experiment with brushes that you have around the house to determine which ones work best for cleaning the nooks and crannies on your bike, such as around the front derailleur, crankset and hubs. The green scrubber in the top photo works great for cleaning salt marks from sweat and fingerprints off of titanium frames with brushed finishes.

While you can certainly clean a bike with it leaning against a wall, it’s a lot easier on the lower back if you suspend it so there’s no need to lean over. If you don’t have a repair stand (photo), you could hook the tip of your bike seat over a branch, use your hitch-mount car rack to support the bike or suspend your rig from bungee cords attached to an overhang. Just don’t flip the bike upside down or lay it on its side to work on it because this increases the chance that water will reach bearings you want to keep dry.

You needn’t remove the wheels, however, it’s a good idea to remove your accessories, such as the pump, seat bag and computer. Just don’t forget to reinstall them when you’re done cleaning.

Fill your bucket with warm water and enough detergent to make a good bunch of suds, which make cleaning easier.

Bike Bath
Begin washing getting the bike wet by dribbling water from above with a hose or by dipping the sponge and squeezing it over the bike to wet it entirely. Or, you could pour warm soapy water from the bucket. The idea is to wet the entire bike to loosen any dirt, mud or grime before you touch the bike with your sponge. That way, you won’t scratch the paint, which is what would happen if you just started rubbing.

Let the water set a bit and then dip the sponge so it’s loaded with suds and start cleaning the bike. Plenty of suds a clean bike make!It’s good to work from the front to the back or from the top to the bottom to keep track of what you’ve done in case you get interrupted. Remember to only use the second sponge on the drivetrain parts. Otherwise, the grime will spread to the frame, handlebar tape, tires, etc. making a mess.

The brushes come in handy for behind the crankset; around the brakes; under the fork; around the hubs; etc. If there’s some build up of dirt or grime in the drivetrain, such as between the chainring or cogs or on the derailleur pulleys, use a thin screwdriver to scrape it out and then clean it again with the right sponge.

If you have standard brakes (not discs) be sure to scrub the rims, especially the sidewalls because they’re your braking surfaces. Keeping the rims clean ensures positive braking. Rubber deposits that won’t come off with the soapy water can be removed with rubbing alcohol or lighter fluid. This trick will also work for stickies you might find on your bike, too, such as tar.

It’s a good idea to inspect as you clean your bike. For example, while cleaning the tires you can look for sidewall cuts or tread wear, signs that it’s time for a new tire. When working around the brakes and derailleurs, check the cables to see if they’re fraying or rusting. And look at the cable housing for cracking, a sign that it should be checked and possibly replaced.

Once you’ve washed all the dirt off your bike, finish the job by rinsing and drying. Dribble water from above to remove any remaining suds and soapy water. Or, fill the bucket with clean water and pour it over the top of the bike. Then dry the bike (use a soft towel or chamois) and apply a spritz of lube to the chain, derailleur and brake pivots and you’re ready to roll.