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Lifestyle Author: June Lay, Lifestyle Columnist - HealthNewsDigest.com Last Updated: Sep 7, 2017 - 10:06:33 PM



Go Vegetarian with Grains!

By June Lay, Lifestyle Columnist - HealthNewsDigest.com
Sep 14, 2010 - 9:13:02 PM



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(HealthNewsDigest.com) - Last week I suggested that we Go Vegetarian one day a week during the month of September. This week, I'm suggesting that we go vegetarian a little bit every day by eating more grains every day. Many of us consider grains fattening since they are included in the dreaded carbohydrates we weight watchers tend to avoid. But, let's discuss this important food group, which forms the foundation of eating for vegetarians. Grains, that is! Let's discuss whole grains in particular, beause we can be healthier, and leaner too!

Are we eating our grains? According to some studies reported by the American Dietetic Association, we're not! One report from The Journal of ADA reports that Americans are consuming far fewer than the recommended 3 servings of a grain food per day. In fact, most of us are barely consuming 1 serving a day (But we're gaining weight anyway!).

Looking at the USDA Food Guide Pyramid, we are supposed to consume between 6-8 grain/starch food servings per day, and 3 of these should come from whole grains. How do we know if a food is made from whole grains? In order to know, we need to read beyond the front package claims and head right to the ingredients list, which should list the grain, whole wheat for example as its first ingredient. Foods containing whole grains are allowed to make health claims as well, and we will usually see these claims on the package. One such food is oatmeal with a claim that reads,

"Soluble fiber from oatmeal as part of a low saturated fat, low cholesterol diet, may reduce the risk of heart disease.". (Approved by the FDA)

And according to the American Institute for Cancer Research,

"Whole grains offer a range of nutrients and possible cancer-fighting benefits not found in refined grains".
( www.aicr.org/site/News2?page=NewsArticle&id=8737&news_iv_ctrl=0&abbr=pub)

Whole grains contain higher amounts of fiber than their processed cousins such as white bread, but they also contain hundreds of phytochemicals, which help us fight disease. Whole grains also contain many important vitamins and minerals such as several B vitamins, vitamin E and selenium. Lastly, fiber is a friend to those who are diabetic or pre-diabetic, slowing down the digestion and absorption of food, hence helping blood sugar levels. Okay, let's talk grains.

What foods contain whole grains? Examples include
Cereals such as wheeties, cheerios, Whole Grain Total, Raisin Bran, Grape Nuts, Shredded Wheat, and let's not forget my fav Oatmeal!
Breads such as whole wheat bread, whole wheat pita, whole wheat crackers.
Rice and Pasta wild rice, brown rice, black rice, bulgur, and whole wheat pastas and wheat berries. Now on a side note, black rice rivals blueberries as a source of healthful antioxidants according to the latest report released by The American Chemical Society. In fact, the head researcher stated,
" Like fruits, "black rice" is rich in anthocyanin antioxidants, substances that show promise for fighting heart disease, cancer, and other diseases. Food manufacturers could potentially use black rice bran or the bran extracts to boost the health value of breakfast cereals, beverages, cakes, cookies, and other foods" (Zhimin Xu, Associate Professor at the Department of Food Science at Louisiana State University Agricultural Center in Baton Rouge, La).

So, how about we start our day with a healthy high fiber whole grain cereal, or let's add some to our yogurt for health and crunch (Look for my fav, Voskos YoGreek, Greek Yogurt with low fat Granola for the most tasty combo)! We could have a healthy fresh turkey sandwich on whole wheat for lunch, and a few whole wheat crackers with an ounce of low-fat cheese for a snack. Prefer some pasta or rice? Try wild rice or black rice at dinner, or whole wheat pasta.

So, have we had any whole grains today?

June M Lay M.S.
JuneFit
Source for Black Rice, American Chemical Society, non-profit organization chartered by the U.S. Congress.
Follow me, Junefit every Sunday on Twitter for a new tool taken my book, and this month a "go veggie" tool. AND my screensaver program "Focus on the Tools" is available for PC users. It features rotating flashing tools from my program with beautifully photographed healthy salads in the background. There's even a calendar that shows the month and date! Reinforce healthy eating habits and stay motivated to change while at your computer. Click here for more info http://www.junefit.com/serviceshp.htm

The CDC offers additional resources for "National Fruits & Veggies - More Matters" Month in September with lots of tips such as "30 Ways in 30 Days to Stretch your Fruit and Vegetable Budget" and an electronic health card. For more information go to : www.fruitsandveggiesmatter.gov .

Junefit is included in Google's top ranked women's health resources scroll midway http://directory.google.com/Top/Health/Women's_Health/Resources/

June is Lifestyle Columnist at www.healthnewsdigest.com/

(c) Junefit.com 2010

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