I'll try to remember to re-send this near the end of the week but I am headed off to the beach for a few days so wanted to send this out now to be sure you got our next challenge before next week. Our challenge for next week is OUT WITH THE WHITE. For every day that you avoid all refined flour, white sugar and white rice you will earn your 5 bonus points. You can enjoy 100% whole grain: pasta, rolls, crackers, cereal and bread but it must have only 100% whole grain flours in it. As you can see below it gets pretty confusing and some food companies are down right deceptive. It really is easiest to look for the whole grain stamps pictured here. I actually never noticed this stamp but just checked and my cupboard is full of products with the stamp. (You can earn the whole gain bonus points every day even on your "sugar day" if your sugary treat is the only item that day containing white sugar and white flour!)

Read this info carefully and learn how to pick truly 100% whole grain products.

Whole Grain Stamps. Look for one of the two labels shown to the right on packaged products. In 2005, the WGC initiated two stamps to help consumers find products containing whole grains. The “Basic Whole Grain Stamp” on the left is used to identify those products that contain at least eight grams of whole grains per serving. The “100% Whole Grain Stamp,” on the right, is applied to products that are made with 100 percent whole grains and provide one serving or more (at least 16 grams) of whole grains per serving. Understand, however, that food products that contain the “Basic Stamp” may contain some extra bran, germ, or refined flour, while the “100% Stamp” means that ALL of the grains in the product are whole.

Ingredients to Enjoy. If a food doesn’t have a WGC stamp, look to see if it contains 100 percent whole wheat, brown rice, oats, oatmeal or wheat berries…or lists a whole grain or stone-ground whole grain in the ingredient list.

Ingredients to Avoid. Steer clear of those foods that contain degerminated bran, wheat germ or enriched flour. And those products that contain wheat flour, semolina, durum wheat, organic flour or multigrain may or may not provide whole grains and, as a result, might be best if avoided.

Here is a chart published by The Whole Grains Council that gives you more insight into specific ingredients.

Ingredients Are they Whole Grain?

whole grain [name of grain]

whole wheat

whole [other grain]

stoneground whole [grain]

brown rice

oats, oatmeal (including steel cut oats and long cooking old fashioned oatmeal)

wheatberries

YES — Contains all parts of the grain, so you’re getting all the nutrients of the whole grain.

wheat flour

semolina

durum wheat

organic flour

multigrain (may describe several whole grains or several refined grains, or a mix of both)

MAYBE — These words are accurate descriptions of the package contents, but because some parts of the grain MAY be missing, you are likely missing the benefits of whole grains.

enriched flour

degerminated (on corn meal)

bran

wheat germ

NO — These words never describe whole grains.

When in doubt, buy products with the WGC stamps: They are the best indicators of exactly how whole the products are…which takes the guesswork out of the selection process.

And why go to all this trouble to eat only whole grains?

In a 2002 study, consumption of whole grains was found to be associated with lower fasting insulin concentrations when compared to those associated with the consumption of refined grains. This effect as well as improved insulin sensitivity was noticeably more pronounced among obese and hyperinsulinemic subjects, suggesting whole grain consumption to be an important component of reducing risk factors for type II diabetes when only compared to the consumption of refined grains.[8] Consumption of whole grains has also been consistently linked with a significant decrease in risk factors for cardiovascular disease. Regular wholegrain consumption lowers LDL and triglyceride levels, which contributes to an overall 26% reduction in coronary heart disease risk factors. In addition, wholegrain consumption is inversely related to hypertension, diabetes, and obesity when compared to refined grains, all of which are negative indicators in total cardiovascular health.[9]