Make half your grains whole 10 tips to help you eat whole grains

                               

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are example. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel - the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

1. Make simple switches: to make half your grains whole grains, substitute a whole-grain product for a refined-grain product. for example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.

2. Whole grains can be healthy snacks: Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter. also, try 100% whole- wheat or rye crackers. 

3. Save some time: cook extra bulgur or barley when you have time freeze half to heat and serve later a quick side dish. 

4. Mix it up with whole grains: Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf. 

5. Try whole- wheat versions: For a change, try brown rice or whole- wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese. 

6. Bake up some whole-grain goodness: Experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in pancake, waffle, muffin, or other flour-based recipes. They may need a bit more leavening in order to rise. 

7. Be a good role model for children: Set a good example for children by serving and eating whole grains everyday with meals or as snacks. 

8. Check the labels for fiber: Use the Nutrition Facts Label to check the fiber content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily value: excellent source contain 20% or more. 

9. Know what to look for on the ingredient list: Read the ingredients list and choose products that name a whole-grain ingredient first on the list. Look for "whole wheat," "brown rice," " bulgur," "buckwheat," "oatmeal," "whole-grain cornmeal," "whole oats," "whole rye," or "wild rice." 

10. Be a smart shopper: The color of a food is not an indication that it is a whole- grain food. foods labeled as "multi-grain," "stone-ground," or "bran" are usually not 100% whole-grain products, and may not contain any whole grain. 

For more information you can go to http://www.choosemyplate.gov/ 

Study links coffee, green tea consumption to lower stroke risk!

People who drank at least one cup of coffee or at least two cups of green tea per day has a 32% lower risk of intracerebral hemorrhage compared with people who rarely drank either beverage, according to a study published in Stroke: Journal of the American Heart Association. Researchers looked at the drinking habits of more than 80,000 adults in Japan and found that those who drank at least one cup of coffee or two to three cups of green tea daily were 20% and 14% less likely, respectively, to suffer a stroke. This link is from Digestive Health Smart Brief, "United Press International (3/18), PhysiciansBriefing.com/HealthDayNew"

Penne with Spinach Sauce

This recipe sounds really good! Lots of fiber and it seems delicious. Anyone wants to try it and let us know?

http://www.foodnetwork.com/recipes/giada-de-laurentiis/penne-with-spinach-sauce-recipe/index.html

U.S. News list puts DASH diet at top for best overall plan
U.S. News & World Report's annual "Best Diets" list ranked the DASH diet as best overall and tops for healthfulness and diabetes prevention and management. Of the 29 plans studied, Weight Watchers came in first for weight loss and ease of use, while the Mediterranean diet was named the best plant-based diet. ABC News/Medical Unit blog (1/8) News from Digestive Smartbrief

Supplements have varied amounts of caffeine, study says
Dietary supplements vary widely in how much caffeine they contain, according to Harvard Medical School research. Some had little to no caffeine while others contained up to 310 mg of the substance although their labels did not reflect the presence of caffeine. Inaccurate labeling and a lack of product information were common problems, and researcher Pieter Cohen said people "really have no idea when they're purchasing supplements what's in them, even if they carefully read the label." Reuters (1/8) From Digestive SmartBrief

KERRI GLASSMAN'S 13 SNEAKY WAYS TO ADD MORE FIBER TO YOUR DIET

When talking about weight loss, we often hear things like satiating, stay fuller longer, and satisfied. The reason is that if you're eating the right foods, the kind that fill you up, you won't need to go rushing for unnecessary snacks, especially the kind that do not fill you up. The answer in all of this is fiber, specifically psyllium fiber.

Keri Glassman, MS, RD, CDN is a renowned dietitian who breaks down the science of nutritional information real people can use.

She explained that women should be consuming about 25-38 grams of fiber everyday, while we typically get about half of that. The obvious reasons for this is our diets. Keri pointed to the refined carbohydrates, like white bread and pasta, that fill so much of what we eat. As well, frequent dining out, especially fast food, contributes to lack of fiber. These meals rarely have whole grains nor do they have ample serving sizes of fruits and vegetables. So we simply don'y get enough fiber!

Two ways to fix this, both endorsed by this nutrition expert and author of Slim Calm Sexy Diet-adding more fiber-rich foods to your diet and a fiber supplement like Konsyl Fiber.

Kerri suggests these fiber meals throughtout your day:

BREAKFAST: High-fiber/ whole-grain cereal is a great choice, as is eating actual whole grains like quinoa or oatmeal. She also suggests swapping out your bagel for a whole wheat piece of toast or whole wheat toaster waffle.
SNACKS: find that perfect combination of protein and fiber with a serving of fresh fruit and a handful of nuts (think apple slices and pistachios or almonds). You could also snack on fresh veggies, like a carrott and cucumber sicks, dipped in nut butter.
LUNCH/DINNER: You can add some wonderful flavor ideas such as switching mayonnaise with hummus for more fiber. Avocado can replace cheese, adding more fiber and swapping in a heart-healthy fat. Top yogurt with ground flaxseed and nuts. Be sure to eat the skins on baked potatoes or sweet potatoes, which offer a lot of fiber. Toss chickpeas in a salad for another flavorful fiber boost.

KONSYL FIBER is a healthful solution if after all that you're still not reaching your fiber needs. This is all- natural supplement can be added to soups, yogurts, smoothies, shakes, salad dressing and just about anything else you're making because it doesn't haev artificial sweeteners and does have a neutra taste.

When making these swaps make sure you are reading those labels. Keri recommends 3 grams of fiber for a serving of bread and 10 grams of fiber for cereal.

5 HIGH-FIBER FOODS YOU SHOULD BE EATING MORE OFTEN

Lets talk Popcorn. Popcorn is the most popular snack foods in America. All popcorn is easily accessible but not all created equal. Instead of buying the buttered popcorn you may find in a movie theatre filled with fats, unnecessary extra toppings, and excessive butter; try plain popcorn without any additional toppings because plain popcorn is low in calories and its a great snack for those looking to lose weight.

Here are some snack ideas you may enjoy!
TRY THIS: Italian Popcorn Treat
TRY THIS: Sweet and Nutty Trail Mix
TRY THIS: Red and Sweet Potatoe Salad
TRY THIS: Homemade Apple Cinnamon Oatmeal
TRY THIS: Brown Rice Pudding

NUTS get a lot of good press, and for a good reason. Not only are they high in fiber but nuts are also excellent sources of unsaturated fatty acids and vitamin E. Thanks to the high amount of protein, nuts make especially great workout snacks. However, due to the higher calories than other high-fiber foods, they should be eaten in moderation especially for those seeking to limit calorie intake.

POTATOES are very rich in fiber, iron, vitamin C and potassium. The health benefit is determined by how it is prepared so stripping the skin, frying it, and covering the potatoe with unhealthy seasonings strips away all of the necessary nutrients. Baked potatoes, complete with the skin, makes a great meal on it own, or it can be paired with other foods to make a complete and balanced meal. There are a variety of potatoes but Russet is the most common.

OATMEAL is packed with good nutrients, including lots of fiber. Studies show that oatmeal is also good for lowering cholesterol. You can mix up oatmeal a variety of ways, such as; oatmeal cookies, even a simple bowl of cooked oatmeal can be dressed up with a number of toppings, such as berries or raisins. Other popular toppings include diced apples, brown sugar, and cinnamon just to add some extra fiber for some extra flavor.

BROWN RICE is more nutrient-dense than the more popular white rice. Each grain of white rice undergoes through processing, leaving the rice with few nutrients. Brown rice only has its outer hull removed during processing, thus leaving most of its nutrients in tact. The nutrients in brown rice include calcium, iron, and potassium. Brown rice makes a great dish for many courses, the only downside is that it tends to be pricer than its white counterpart.