Mary Hartley, RD, MPH, is the director of nutrition for Calorie Count, providing domain expertise on issues related to nutrition, weight loss and health. She creates original content for weekly blogs and newsletters, for the Calorie Count library, and for her popular daily Question-and-Answer section, Ask Mary. Ms. Hartley also furnishes direction for the site features and for product development.
Whole grains are a complete package. They’re tasty, nutritious, filling, and versatile. Yet, 93% of us don’t meet the three ounces a day requirement. In fact, the average American only eats about one ounce.
Whole grain is the seed of plants in the grass family – such as rice, corn, oats, barley, rye, and amaranth. The seed, called a kernel, has three layers: bran, the tough outer layer; endosperm, the starchy inner layer; and germ, the kernel’s reproductive machinery deep inside the endosperm.
Each layer has a unique nutritional value. The bran is rich in fiber; the endosperm is energy from starch; and the germ is flush with vitamins, minerals, and unsaturated oils. The fibers in the bran and endosperm work to cleanse the GI tract and to promote fullness and the slow release of blood sugar over time.
Though there are a number of ways to make a healthy panini, Chef Tiffany Collins offers some tips about how to take ordinary ingredients, combine them in inventive ways and easily grill them on a panini press for a delicious, crunchy sandwich that won’t derail your diet.
Pick whole-grain breads to make your panini healthy and satisfying. When you’re choosing bread for your sandwich, opt for bread that is rich in fiber. Some wheat breads are not actually made with whole grains, so read labels carefully before you purchase. If the first words on the ingredient list are not “whole grain” or “whole wheat,” it is not really a whole grain.
By Michelle Schoffro Cook for Care2.com
While many people steer clear of whole grains, they’d do well to give them a second look. The average person eats refined grain products like white flour and white rice and avoids whole grains like the plague. Meanwhile low-carb dieters swear off whole grains in favor of high protein options like meat and poultry under the false belief that all grains are evil to the dieter (whole grains actually help stabilize blood sugar — critical to the success of any weight loss regimen). And many other people simply avoid whole grains because they don’t know what to do with them or how to prepare them. There are many delicious and highly nutritious whole grains to choose from, so adding whole grains to your diet needn’t be daunting.
There are many options, here are seven whole grains to get you started:
Used as far back as the Stone Age for currency, food, and medicine, barley is a great addition to a healthy diet. Because barley contains plentiful amounts of both soluble and insoluble fiber, it helps aid bowel regularity. It contains 96 calories, 22 grams of carbohydrates, and 3 grams of fiber per half-cup of cooked barley. Unrefined barley contains abundant amounts of potassium. It also has lots of magnesium, manganese, vitamin E, B-complex vitamins, zinc, copper, iron, calcium, protein, sulfur, and phosphorus. This versatile ingredient can be added to soups, stews, cereal, salads, pilaf, or ground into flour for baked goods or desserts.
We chatted with David Venable, host of QVC’s In the Kitchen with David, about how to slim down and add more nutrition to your meals when you’re grilling this summer.
If you eat burgers frequently during the summertime, choose turkey once in a while. Turkey has a wonderful flavor and less fat than most beef burgers.
“There are two kinds of ground turkey you can buy,” said Venable. “One is all turkey breast meat and the other is a blend of white and dark turkey meat. If you want to go very lean, choose all white meat.”
Though many people don’t realize it, stress symptoms have a negative impact on your health. In the short-term, stress can cause fatigue, gastrointestinal discomfort and headaches, among other ailments. Over the long-term, stress can make you susceptible to more severe conditions like high blood pressure, heart disease and even some cancers.
While stress management is a powerful thing, not everyone has time to devote to techniques that have been proven to help, like yoga and meditation. Luckily, you can manage some of your stress with what you eat. When people think of eating to combat stress, they often think of comfort foods that are not typically very nutritious: ice cream, macaroni and cheese and calorie-laden mashed potatoes.
Luckily, there are a variety of healthy foods – even super foods – that can help your body manage your stress levels and help you prevent feeling the stress – physically and mentally.