Continuing on Bob Harper's Skinny Rules:
Rule 4:
Reduce refined flour and grain
Refined grains include white flour, white rice, white bread and degermed
cornflower. Many breads, cereals, crackers, desserts and pastries are
made with refined grains, too.
When you eat grains make them as close to their natural state as possible. Here are some healthy grains to try:Amaranth - woodsy flavor, texture similar to cornmeal
Barley - pearled or unhulled is best, excellent in stews, soups, & casseroles
Buckwheat - available whole and cracked, robust - earthy flavor
Bulgur - no cooking necessary, need only be soaked in boiling water or broth and covered
Couscous - same as bulgar, no cooking necessary, texture like a tiny pasta
Kamut - rich and buttery flavor, chewy in texture, relative of wheat
Millet - easily digested grain, small and yellow bead-like grain
Oats - great for hot cereal or favorite baked goods, good source of soluble fiber
Quinoa - delicate flavor, light texture, and easy to digest
Rice (brown, basmati, wild etc.) - long grain cooks up dry and fluffy and good in pilafs, short grain is more tender
and sticky and is good as breakfast cereals and in casseroles
Wheat - good source of insoluble fiber
Bob says in good pasta there should only be two ingredients- one of them being whole wheat duram.
Rule 5- Get 30-50 g of fiber daily
Bob's go-to bread is Ezekiel
, which has 3.5g fiber per serving.
Other good sources of fiber include:
fruit
veggies
kidney beans
oatmeal
whole grain pasta
Rule 6- Eat apples and/or berries every day.
I guess the ole saying an apple a day keeps the doctor away is still good advice.
A few months ago I challenged myself to a sugar detox. It worked and I felt pretty good, although it was very hard the first few days. 
