Striving4Zen

* ALMONDS are high in vitamin E. They’re good sources of B vitamins, fiber, copper, iron, magnesium, potassium, riboflavin, and zinc. These nuts also contain healthy fats. Besides a reduced risk of coronary heart disease, diabetes, and certain cancers, almonds have potential prebiotic effects: They may stimulate growth of good bacteria in the intestinal tract. Eaten in moderation (about 22 nuts) almonds can help you manage weight; they provide satiety and may also increase excretion of fat from the body.

* BERRIES have a profound, positive impact on health and performance. All kinds of these flavonoid-rich gems are being studied for their antioxidant benefits. In addition to protecting against cancer, stroke, and heart disease, blueberries, cranberries, and strawberries have phytochemicals that appear to protect against age-related declines in cognitive functioning and may even help reverse them by counteracting oxidative stress and decreasing inflammation. In addition to disease-fighting substances, blackberries and blueberries offer vitamins C and K (which may help prevent osteoporosis). When berries are not in season, frozen varieties work well in smoothies.

* CABBAGES (bok choy, broccoli, Brussels sprouts, cauliflower, kale, and watercress) all offer an expansive array of nutrients and antioxidants. Most of us would do well to triple our intake of this family of veggies. The American Cancer Society recommends eating cabbage and its relatives to reduce the risk of cancer. These foods contain sulforaphane, an organic chemical compound shown to inhibit the growth of carcinogen-induced cancers as well as H. pylori bacteria, a cause of gastric infection.

* FISH (Alaskan halibut, bass, light tuna, herring, mackerel, sardines, and trout) are all part of a healthy diet. The American Heart Association recommends at least two servings of fatty fish a week to protect circulatory health, support cognitive functioning, and reduce inflammation implicated in arthritis, asthma, cardiovascular disease, and stroke.

* GREEN TEA has mild thermogenic properties that boost metabolism to burn calories. Research suggests it may also inhibit storage of new fat. Green tea’s main active ingredients are polyphenols that protect the body from free radicals and help prevent oxidative damage. In particular, ECGC has been found to lower cholesterol and may inhibit cancer cell growth. This polyphenol also helps regulate insulin, which plays an important role in weight regulation.

* LEAFY GREENS (arugula, endive, escarole, sorrel, spinach, and more) are super sources of many vitamins, minerals, and phytonutrients. Their combination of nutrients, phytochemicals, and soluble fiber make these powerful anticancer foods, according to research. One serving a day can lower your risk of coronary vascular disease, improve blood glucose metabolism, maintain healthy bowel function, and protect bone density.

* LEGUMES—all kinds of beans, fermented soy, lentils, and peas—are low in fat and calories but rich in protein, fiber, folate, iron, magnesium, potassium, selenium, and zinc. Legumes have more disease-fighting antioxidants than almost all other plants. Consumption has been linked to reduced risk for heart disease and diabetes in mildly insulin-resistant adults while lowering colon cancer incidence. An excellent source of complex carbohydrates and plant-based protein, legumes are high in fiber so you eat less. They’re the only food to earn the USDA’s inclusion in two food groups: meat and vegetable.

* WHOLE GRAINS (brown rice, bulgur, buckwheat, kamut, oats, quinoa, teff, and more) may protect against chronic disease, including cardiovascular disease, diabetes, obesity, and various cancers. These unrefined grains have hundreds of phytochemicals including lignans, plant stanols and sterols, phytoestrogens, and saponins that protect cells from damage linked to cancer. Thanks to their fiber, whole grains also help you maintain a healthy weight. Eat at least three servings daily for energy and long-term health.

* YOGURT AND KEFIR have all of milk’s nutrition, plus billions of probiotics—healthy bacteria that fight lactose intolerance, constipation, diarrhea, and infections while enhancing immunity. The benefits of these probiotic foods are linked to their live active cultures, which can reduce the risk of allergies, irritable bowel syndrome, hypertension, elevated cholesterol, certain cancers, and some infections. Yogurt and kefir are also excellent sources of dietary calcium, which may play a role in weight control, as well as muscle and bone health.

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Labels: almonds, berries, cabbage, fish, green tea, kefir, leafy greens, legumes, Whole grains, yogurt

Small and crunchy, millet has more protein per serving than brown rice and contains no gluten, so it's a great choice for anyone adhering to a gluten-free diet or with allergies.

It works nicely when added to dishes, from bread to meatloaf, but also makes a yummy standalone dish.

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Labels: allergies, brown rice, eating healthy, gluten-free, millet, Whole grains

Eating the right foods can counter ovulatory infertility.

A Diet for Fertility

Recent findings from the Nurses’ Health Study, a long-term investigation, suggest that the right foods can counter ovulatory infertility, which prevents conception in one-quarter of couples or more. For example, women who eat “slow carbs,” or carbohydrates with a low glycemic index (GI) that burn more slowly in the body, have greater success getting pregnant. If you’re looking to start a family, add more brown rice and whole grains to your diet.

Many nutritionists believe that iron-rich foods (apricots, clams, prunes, shrimp, and tofu) can enhance fertility. Research suggests that women with low iron reserves are less likely to conceive.

Healthy fats can help too. The Nurses’ Health Study finds that a high intake of polyunsaturated fat provides some protection against ovulatory infertility in women with high intakes of iron. Also, one or two daily servings of full-fat dairy seem to improve fertility, while skim and low-fat choices don’t. “The most potent fertility food in the dairy case,” report researchers analyzing data from the Nurses’ Health Study, “is whole milk, followed by ice cream.”

Just go easy on red meat: Ovulatory infertility is 39% higher in women whose diets are highest in animal protein. Consuming more plant protein improves the likelihood of conception, so add more beans and other legumes to your diet.

While this “fertility diet” doesn’t guarantee pregnancy any more than in vitro fertilization or other kinds of assisted reproduction do, it’s available to everyone. Equally important, eating right sets the stage for a healthy pregnancy and motherhood.

Consider Organic

Environmental toxins like pesticides have been found to be detrimental to reproductive health. Parabens (synthetic preservatives in personal care products and pharmaceuticals as well as foods) have been linked specifically to low sperm count and motility.

Largely thin-skinned produce that doesn’t need peeling, the following fruits and vegetables tend to have the highest levels of harmful pesticides. Choose organic whenever possible and especially when you’re trying to conceive (and when you succeed): *apples * celery * cherries * grapes (imported) * lettuce * nectarines * peaches * pears * potatoes * spinach * strawberries * sweet bell peppers.

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Labels: fertility, healthy diet, healthy fats, iron, Nurses' Health Study, organic food, polyunsaturated fat, Whole grains

By now we know that certain types of food do more for our health than others, but when it comes down to it, a lot of the research we read states that a particular item "may" promote heart health. Researchers sorted through 50 years of studies to weed out the definites from the maybes and discovered that only some diets claiming heart-healthy benefits are supported by strong evidence.

They found that the Mediterranean diet, incorporating plenty of vegetables, legumes, fruits, nuts, whole grains, cheese or yogurt, and fish, legitimately promotes heart health, and diets rich in vegetables and nuts also serve to lower your risk for heart disease. While there's some evidence about the ability for omega-3 fatty acids, whole grains, alcohol, vitamins E and C, beta carotene, folate, fruit, and fiber to positively affect heart health, the jury is undecided on whether or not these elements live up to the claims.

While more research needs to be done to qualify those dietary factors as being heart healthy, there is conclusive evidence that diets high in red meat, butter, refined grains, and high-fat dairy products, high-glycemic index foods, and trans-fatty acids are harmful to heart health. If you're concerned about heart health, revising your diet to resemble the typical Mediterranean diet could be a good place to start.

Thanks again FitSugar!

Labels: eating healthy, fruits and veggies, healthy diet, heart disease, heart healthy, Mediterranean Diet, Nuts, Whole grains

Spring is often the time of year that people ask about cleansing. The World's Healthiest Foods have detoxifying and cleansing properties because they are nutrient-rich foods, which are able to cleanse and regenerate all at the same time. They also do not contain synthetic additives, and if organically grown, will not have pesticide residues. Here are some of the ways that World's Healthiest Foods can assist with cleansing and detoxification:

• Lemon juice detoxifies and cleanses the digestive tract and balances pH
• Cilantro can detoxify and reduce mercury levels
• Prunes help cleanse and detoxify the digestive system and help prevent constipation
• Whole grains, high in fiber, help cleanse the digestive tract
• Fibers such as beta-glucan, found in oats and barley, help eliminate excess cholesterol
• Turmeric helps cleanse the liver
• Allium vegetables like onions and garlic contain sulfur compounds critical for the detoxification of many potential toxins
• Cruciferous vegetables such as broccoli, kale, cabbage, and cauliflower are sulfur-rich foods, which are important for cleansing the liver

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Labels: beta-glucan, cilantro, cleanse, cruciferous vegetables, detox, detoxification, eating healthy, prunes, Spring, turmeric, Whole grains

This mineral is mighty but is often over looked, even though it participates in hundreds of bodily functions that foster good health. It contributes to bone strength; in fact 50 percent of your total body magnesium is found in the bones. It also helps promotes a robust immune system and normalizes muscle, nerve, and heart function.

Women ages 19 to 30 should get 310 milligrams daily of the mineral, and women over 31 need 10 milligrams more, with their daily recommended intake (RDI) being 320 milligrams. The good news is that whole grains are high in magnesium, especially quinoa. An ounce of dry roasted almonds contains 80 milligrams of magnesium while dry roasted cashews contain 75 milligrams. If you are looking for a food source a little lower in fat, then be sure to add beans to your diet. A cup of cooked black beans contains 75 milligrams of magnesium as well. Dairy products are also a good choice, just remember to choose low fat ones.

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Labels: black beans, Dairy, healthy diet, magnesium, minerals, Nuts, quinoa, Whole grains

There are eight B Vitamins to be exact, and they help maintain healthy skin and muscle tone, enhance your immune and nervous system functions, and promote cell growth and division.

They are water-soluble vitamins which means that your body can't store them. They need to be replenished daily because whatever the body doesn't use, gets flushed out in your urine.

The eight B vitamins are B1, B2, B3, B5, B6, B7, B9, and B12 - and they all have other names that you're probably more familiar with.

Most people get these vitamins in the food they eat. If you have food restrictions, whether you don't eat meat, dairy products, eggs, or whole grains for whatever reason, you may need to take supplements.

Vitamin	Benefits	Food Sources	RDA for women 19+
Vitamin B1 (Thiamine)	Helps the body convert carbohydrates and fat into energy; essential for normal growth and development; helps to maintain proper functioning of the heart and the nervous and digestive systems	Green peas, spinach, liver, beef, pork, navy beans, pinto beans, soybeans, nuts, bananas, whole grain and enriched cereals, and breads	1.4 mg/day
Vitamin B2 (Riboflavin)	Required by the body for the metabolism of fats, carbohydrates, and proteins; helps with cellular processes	Asparagus, okra, chard, almonds, leafy greens, cottage cheese, milk, yogurt, meat, eggs, and fish	1.2 mg/day

Vitamin B3 (Niacin)	Necessary for energy metabolism in cells; DNA repair; produces several sex and stress-related hormones that are produced by the adrenal gland; helps remove toxins and chemicals from the body	Chicken, beef, tuna, salmon, milk, eggs, broccoli, tomatoes, carrots, dates, sweet potatoes, asparagus, avocados, nuts, whole grains, beans, mushrooms, nutritional yeast	14 mg/day
Vitamin B5 (Pantothenic acid)	Required to sustain life; is critical in the metabolism of fats, carbohydrates, and proteins	Whole grain cereals, beans, eggs, meat, some energy drinks	5 mg/day
Vitamin B6 (Pyridoxine and Pyridoxamine)	Help enzymes do their job in the body; helps the nervous and immune systems function properly; necessary for overall good health	Nuts, liver, chicken, fish, green beans, salad greens, wheat germ, nutritional yeast, sea vegetables, and bananas	1.3 mg/day
Vitamin B7 (Biotin or Vitamin H)	Used in cell growth; the production of fatty acid; metabolism of fat; plays a role in the Krebs Cycle in which energy is released from food; helps with the transfer of carbon dioxide; helps maintain a steady blood sugar level; found in many cosmetic products to help with your skin and hair	Beans, nutritional yeast, cauliflower, chocolate, egg yolks, fish, liver, meat, molasses, dairy products, nuts, oatmeal, oysters, peanut butter, bananas, soy products, mushrooms, wheat germ, and whole grains	300 mcg/day
Vitamin B9 (Folic acid)	Helps the body make healthy new cells; taken before and during pregnancy can help prevent major birth defects of the baby's brain and spine	Leafy greens such as spinach, dried beans and peas, sunflower seeds, oranges, asparagus, broccoli, liver, enriched cereal	400 mcg/day
Vitamin B12 (Cobalamin)	Necessary for the synthesis of red blood cells, the maintenance of the nervous system, and the growth and development of children	Animal products such as meat, eggs, dairy products, nutritional yeast, and fortified cereals	6 mcg/day

Labels: b-vitamins, balanced diet, Dairy, eating healthy, eggs, FitSugar, supplements, Vitamins, Whole grains

Wheat germ can be a healthy addition to a diet as it is packed with important B vitamins - such as folate, thiamin, and vitamin B6 - and the minerals zinc, magnesium, and manganese. It also has a high oil content and subsequently a high amount of vitamin E, an antioxidant that helps protect the oil in the wheat germ from quickly becoming rancid. Vitamin E functions in a similar manner as a fat-soluble antioxidant in the human body where it helps protect fat-containing substances including cell membranes, brain cells, and fatty molecules such as cholesterol from damage by free radicals.

While wheat germ provides the important nutrients described above, it's important to remember that wheat germ is not a food per se. It's a single part of the wheat grain that's been removed through factory processing and it does not digest or metabolize in the same way as the whole, natural grain. Many of the World's Healthiest Foods can be combined to provide the same nutritional benefits as are found in wheat germ, without losing the optimal value found in whole, natural foods.

In addition, research on wheat germ has shown that it contains a particular lectin, called wheat germ agglutinin (WGA), which may be especially tied to wheat allergy. A person with very mild wheat allergy - who might not have problematic symptoms from consumption of the whole grain - might have more problems with isolated wheat germ for this reason. Wheat germ is also considered a high-oxalate food, with more than 10 milligrams of oxalic acid per tablespoon.

Wheat germ purified from certified organic wheat would always be your best choice of products here should you choose to consume wheat germ. Refrigeration of this product is recommended since the nutrients in wheat germ are more exposed to possible damage than they would otherwise be when residing inside of the whole grain.

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Labels: b-vitamins, healthy food, Vitamin E, wheat germ, Whole grains

You really can fight wrinkles from the inside out. And there's a fruit that can lead the charge.

It's papaya. What makes papaya so perfect? Easy. Vitamin C. Papaya has loads of it, and getting lots of vitamin C may mean more youthful skin -- fewer wrinkles and less thinning and dryness. A recent study in women over 40 confirmed it.

The Mysteries of C

Vitamin C is a natural friend to skin. The nutrient is essential for making collagen, the protein fibers that give skin its strength and resiliency. And being a powerful antioxidant, C also disarms free radicals that would otherwise chip away and weaken collagen.

More Food for Your Face

A little extra vitamin C isn't all it takes to plump your complexion. Here are a few more food tips that can help keep your face fresh:

• Munch on walnuts. In the vitamin C study, researchers also noted that diets rich in linoleic acid -- an essential fatty acid in walnuts -- meant moister, plumper skin.
  
• Ease up on fats and refined carbs. Scientists found both were linked to aging skin. Discover the dark side of processed foods with this article.
  
• Think whole grains. The magnesium and B vitamins you get from them help with the regeneration of skin cells. Find out what foods are mostly whole grains.
  
• Keep the fruits and veggies coming. To stay smooth and healthy, your skin needs a whole slew of antioxidant-rich produce. Like this root vegetable.

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Labels: eating for good skin, magnesium, papaya, processed foods, skin care, Vitamin C, Walnuts, Whole grains

If you are tense or tight, anxious or irritable, then you might be magnesium deficient.

You also might be magnesium deficient if you have:

Anxiety, autism, ADD, headaches, migraines, chronic fatigue, irritability, muscle cramps or twitches, insomnia, sensitivity to loud noises, palpitations, angina, constipation, anal spasms, fibromyalgia, asthma, kidney stones, diabetes, obesity, osteoporosis, high blood pressure, PMS, menstrual cramps, irritable bladder, irritable bowel syndrome, reflux, trouble swallowing, and more.

We eat a diet that has practically no magnesium -- a highly processed, refined diet that is based mostly on white flour, meat, and dairy, none of which contain magnesium.

This is compounded by the fact that magnesium levels are decreased by excess alcohol, salt, coffee, sugar, phosphoric acid in colas, profuse sweating, prolonged or intense stress, chronic diarrhea, excessive menstruation, and by diuretics (water pills), antibiotics and other drugs and some intestinal parasites.

We live lifestyles that cause us to lose whatever magnesium we have from our bodies, and we never replace it.

When was the last time you had a good dose of sea vegetables (seaweed), nuts, greens, and beans?

If you are like most Americans, your nut consumption mostly comes from peanut butter, and mostly in chocolate peanut butter cups. As for seaweed, greens, and beans—well, most Americans don’t eat many of these at all.

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Labels: beans, healthy diet, magnesium, minerals, sea vegetables, Whole grains

Sun protection
What to eat: sunflower seeds and almonds

These seeds and nuts are loaded with vitamin E. Collectively, antioxidants act like an army, protecting skin from UV-spawned free radicals. But E is on the front lines; skin’s top layers contain high levels that guard cells’ outer membrane so cells stay healthy. Plus, strong membranes hold water in, keeping skin hydrated. Aim for 2 tablespoons hulled seeds or 23 almonds daily.

A fresh complexion
What to eat: dark orange, leafy green and red veggies

Squash, sweet potatoes and spinach are full of the antioxidant beta-carotene. Your body converts it to vitamin A, which regulates cell production and turnover so skin’s surface is smooth, says Valori Treloar, M.D., co-author of "The Clear Skin Diet." Carotenoids may also decrease skin’s sensitivity to sun. Aim for three 1-cup servings a day.

A youthful glow
What to eat: fortified cereal, lean meat, pork, poultry, oysters

You’ll get zinc and iron, minerals key to skin functioning. Zinc contributes to cell production, plus natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow, says David Bank, M.D., a dermatologist. Aim for 1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry or 3 oysters per day.

Dewy skin
What to drink: water

Skin cells contain mostly water, and if you’re dehydrated, skin will look and feel parched, too. But you needn’t chug 8 cups a day; researchers found no studies to back up the recommendation. Simply ward off dehydration — and dryness — by drinking when you’re thirsty.

Fewer wrinkles
What to eat: wild salmon, Atlantic mackerel, walnuts

These fish and nuts, plus fortified eggs, are bursting with omega-3 fatty acids, which fight inflammation in the body caused by sun and stress. "Inflammation produces free radicals, and free radicals contribute to aging by attacking collagen," says Susan Taylor, M.D.

One study did find that older people who consumed more fish and veggies over their life had fewer wrinkles than those who ate more meat, the Journal of the American College of Nutrition reports. The research didn’t focus solely on fish, however; vegetables' antioxidants, for example, may have been a factor. Aim for two 5-ounce servings of fish per week; on other days, 1 oz of walnuts or 2 omega-3 eggs.

Clearer skin
What to eat: whole wheat and grains

In the past, dermatologists have maintained that unless you wipe greasy fingers on your face, food doesn’t cause zits. But some are rethinking the party line: Australian researchers found that a low-glycemic diet (more whole grains, protein and produce versus refined carbs such as white bread) may reduce acne.

One explanation: Low-glycemic foods keep insulin steady, and refined carbs and sugar spike it. The surges may boost production of androgens, hormones that when elevated can cause zits. After 12 weeks of a low-glycemic diet, subjects’ pimple counts dropped 20%, The American Journal of Clinical Nutrition notes.
Aim for 3 servings a day (one serving equals a slice of bread or 1/2 cup cooked grains.)

Smooth texture
What to eat: strawberries, citrus fruits, red peppers, broccoli

Vitamin C, plentiful in this produce, is vital for the production and formation of collagen, skin’s support structure, says Toby Amidor, R.D., director of nutrition for DietTV.com. And a strong support layer helps smooth what’s on top and prevent wrinkles, she says. Aim for two 1-cup servings of fruit and 1 cup of red peppers and/or broccoli a day.

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Labels: best foods, David Zinczenko, eating for good skin, healthy eating, iron, Omega-3s, skin care, Vitamins, Whole grains

Instant rice (also called "rapid cooking" or "precooked" rice) is simply rice that has been fully cooked before you buy it. Once this rice has been precooked in the factory, it's dried to a low moisture level so it can be packaged and be shelf stable.

Because it's been precooked, instant rice doesn't need to be fully cooked again, which is the reason for its short cooking time right out of the package. Yet, while it may be a convenient option, instant rice is usually more expensive than regular rice that needs to be fully cooked.

Both white rice and brown rice can be precooked and can be featured as "instant rice" products. Since the nutritional quality of the instant rice that emerges out of the cooking process depends on the nutritional quality of the rice going into that cooking process, instant brown rice is a much better choice than instant white rice for your Healthiest Way of Eating.

I like to prepare my rice from scratch using regular brown rice as I prefer its flavor, smell and texture over that of instant rice; yet, I do understand that the difference in cooking time (a few minutes for instant rice compared to about 45 minutes for rice prepared from scratch) may be important for some people. Since there is little nutritional difference between instant rice and rice prepared from scratch, I would support the use of instant rice when necessary. But I would make a point to purchase high-quality instant rice like organic, whole grain, instant brown rice rather than instant white rice or even conventionally grown brown rice. You'll still get the convenience but you won't have to sacrifice as much nutritional value, and with an organic instant rice, you won't have to risk unnecessary exposure to contaminants.

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Labels: brown rice, instant, organic, question of the day, white rice, Whole grains

A far cry from Wonder Bread, these fiber-rich options contain a short list of recognizable ingredients — think whole wheat, water, yeast, honey, and salt — and no bleached flour, preservatives, or high-fructose corn syrup.

1. Gluten free

   Sandwiches are no longer off-limits to gluten-free eaters. Popular flour alternatives, such as tapioca and white rice flour, fall short on important nutrients, though, so look for nutritious whole-grain flours such as brown rice or millet, and additions like nuts, which add protein and fiber.

   TRY>> Food For Life Wheat & Gluten Free Raisin Pecan Bread, toasted and spread with ghee

2. Spelt

   Cultivated in southern Europe for thousands of years, spelt contains B vitamins, copper, manganese, and niacin. Some people with wheat sensitivities find they can tolerate spelt because it contains a slightly higher ratio of protein to starch.

   TRY>> French Meadow Bakery Organic Spelt Bread, chopped into croutons and toasted, then tossed with salad greens and Caesar dressing

3. Sprouted

   When grain seedlings sprout, enzymes convert some of the fats and carbohydrates into vitamins, minerals, and amino acids. A complete protein, bread made with sprouted seeds is filling and has less of a spiking impact on blood sugar.

   TRY>> Alvarado Sprouted Soy Crunch Bread, spread with crunchy nut butter

4. Whole grain

   Because their bran and germ are left intact, whole grains retain higher levels of B vitamins, vitamin E, selenium, protein, and fiber. But beware: “Whole wheat” labels don't always mean bread was made with 100 percent whole grain or wheat. Always check the ingredients list.

   TRY>> Rudi's Organic Bakery Honey Sweet Whole Wheat Bread, layered with sliced turkey and Havarti cheese

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Labels: bread, eating healthy, Whole grains, whole wheat

Dietary fiber comes from the thick cell wall of plants. It is an indigestible complex carbohydrate. Fiber is divided into two general categories- water soluble and water insoluble.

Labels: fiber, fruit juice, fruits and veggies, grains, healthy diet, insoluble fiber, refined foods, soluble fiber, sugar, Whole Foods, Whole grains, whole wheat

Refined carbs are linked to so many unhealthy things, like obesity, acne, and even throat cancer, so avoiding them is certainly part of a healthy lifestyle. If you are trying to eat more whole grains like rice, oats, and barley, have you ever considered millet? Yes, it is the main ingredient in bird food, but it's great for people, too.

If you've never tried millet, here are some reasons to give it a shot.

Millet isn't actually a whole grain, it's a seed, which means it's gluten free. It's also a great source of protein. Half a cup of cooked millet has 5.5 grams of protein. That's more than long-grain brown rice, which has 2.5 grams.

It can lower high blood pressure and reduce your risk of heart attack because it's a great source of magnesium. This mineral can also help reduce the severity of asthma and migraines. One cup of cooked millet has 26 percent of your RDI of magnesium.

When cooked, it has a texture similar to couscous or rice. Adding extra liquid and cooking it a bit longer, gives the millet a creamier texture similar to polenta. Since it has a bland, slightly nutty taste, you can flavor with all types of herb and spices. You can add it to cooked cereals, casseroles, soups, and side dishes.

It's a great source of insoluble fiber, containing 4.3 grams per half cup. Not only is it great to get at least 30 grams of fiber for overall health and to prevent certain types of cancers, like breast, but it may also help to prevent gallstones.

It's rich in B vitamins, especially niacin (B3), which is linked to lowering cholesterol.

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Labels: healthy diet, healthy eating, millet, Whole grains

How Long To Cook Them?

1 cup of: Water: Time:

amaranth 2 1/2 cups 20 minutes
brown rice 2 cups 50 minutes
barley 2-3 cups 60-90 minutes
buckwheat 2 cups 20 minutes
millet 2-3 cups 30 minutes
quinoa 2 cups 20 minutes
rolled oats 3 cups 30 minutes
wild rice 2 cups 60 minutes

1 – Be sure to rinse your grains before cooking.

2 – (Optional) Many people recommend soaking grains in a bowl of water before cooking (anywhere from 1/2 hour to overnight) – it makes their nutrients more bio-available, and removes their layer of phytic acid, which can interfere with absorption of some minerals. If you do decide to soak, be sure to drain the grains and discard the soaking water before cooking.

3 – You can add a pinch of sea salt when cooking, or even better – throw in a piece of kombu (or your sea veggie of choice) – it helps to make the grains more digestible and flavorful, and adds important minerals.

4 – Never stir or disturb your grains while cooking – they’ll cook more evenly and have a better texture if you just let them be.

For more ideas on cooking with whole grains, check out Rebecca Wood’s fabulous cookbook, The Splendid Grain. You’ll find loads of inspiration for dressing up your favorite grain varieties!

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Labels: cookbook, healthy cooking, how-to, Whole grains

Whole grains or foods made from them contain all the essential parts and naturally-occurring nutrients of the entire grain seed. If the grain has been processed (e.g., cracked, crushed, rolled, extruded, and/or cooked), the food product should deliver approximately the same rich balance of nutrients that are found in the original grain seed.

List of whole grains

The following, when consumed in a form including the bran, germ and endosperm, are examples of generally accepted whole grain foods and flours:

• Amaranth
• Barley
• Buckwheat
• Corn, including whole cornmeal and popcorn
• Millet
• Oats, including oatmeal
• Quinoa
• Rice, both brown rice and colored rice
• Rye
• Sorghum (also called milo)
• Teff
• Triticale
• Wheat, including varieties such as spelt, emmer, farro, einkorn, Kamut®, durum and forms such as bulgur, cracked wheat and wheatberries
• Wild rice

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Labels: definition, grains, listicle, nutrition, Whole grains

Labels: brown rice, healthy diet, nutrition, Whole grains

Labels: copper, fiber, iron, protein, quinoa, Whole grains

When it comes to bread, it is not safe to assume that all brown bread is full of fiber. There are many breads out there that are really white bread darkened with caramel coloring or molasses, and neither of those ingredients offer much in the way of fiber.

You need to read the nutrition label and the list of ingredients to make sure you are getting whole-grain bread. When reading labels look for the words: whole wheat, whole grain, whole mill, whole oat, or whole barley. The keyword is "whole." Also check the fiber content of the bread and go for the highest amount possible. I like my sliced bread to contain four grams of fiber per slice, but will settle for three grams, especially if the sugar content is low.

Thanks FitSugar!

Labels: bread, fiber, nutrition, Whole grains