FitSugar

Worried About High Blood Pressure? Eat Whole Grains

FitSugar — Thu, 15 Oct 2009 03:00:31 -0700

High blood pressure (hypertension) isn't something only older people have to worry about. It can happen at any age and since it can lead to serious heart problems, you want to get yours checked and do all you can to keep it at a healthy level. Aside from exercising regularly and limiting your salt intake, there's something else you can do to ward off high blood pressure. A new study in the American Journal of Clinical Nutrition says loading up on whole grains can help. In the study, men with the highest whole grain intake were 19 percent less likely to develop high blood pressure.

So start consuming whole grains regularly such as farro, millet, quinoa, barley, and bulgar. Add oats to your yogurt or cookie recipes, eat rice with your beans, enjoy popcorn with your movie, and opt for breads, pastas, and cereals that are made with whole grains. It's recommended to eat at least three ounces (85 grams) of whole grains a day. Do you get that much?

What's With All the Different Kinds of Oats?

FitSugar — Wed, 14 Oct 2009 07:00:31 -0700

Need a little extra fiber and protein? Then reach for some oats. You can make oatmeal, use them to make cookies, add them to smoothies to thicken them up, or grind them to make flour. There are a few different kinds of oats, so how do you know which to choose? Check out the chart below.

	Steel cut oats	Old-fashioned oats	Quick oats
Description	Also called Irish or Scotch oats, these are cut, not rolled. They look like chopped up rice, take the longest to cook, and have a slightly chewy consistency.	Sometimes called rolled oats, these look like flat little ovals. When processing these oats, the kernels are steamed first, and then rolled to flatten them. They take longer to cook than quick oats, but are quicker than steel cut oats.	Also called instant oats, these oats are pre-cooked, dried, and then rolled. They cook in a few minutes when added to hot water, and have a mushy texture.

Want to know how they compare nutritionally? Then keep reading

5 Grains You Should Be Cooking With

FitSugar — Mon, 21 Sep 2009 09:00:46 -0700

Grains like rice and carbs like pasta are classic standbys, but they become exponentially healthier when they're unrefined. I am talking about whole grains. So swap out white rice for brown, use quinoa instead of pasta, and throw some bulgar wheat in that burger. You'll lower your risk of cancer and build up your body's levels of fiber, vitamin E, iron, manganese, and zinc. Here are five overlooked grains that you should consider adding to your next meal. I have even included recipes to get you started.

Source: Getty

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Popcorn Hopping With Antioxidants

FitSugar — Thu, 20 Aug 2009 09:00:14 -0700

The list of super foods just got a little snackier: popcorn is loaded with antioxidants. We have known for a while now that blueberries and broccoli contain high amounts of disease-fighting micronutrients, but whole grains are also high in polyphenols that can help in the nutrition fight against cancer and heart disease. Even whole grain foods like cracker and cereals - especially those with added cinnamon and cocoa, which are both known for their beneficial antioxidant content - are high in polyphenols. The key word here is "whole grain."

Surprisingly, popcorn ranked highest in antioxidant content among snack foods. It can be considered a healthy snack if it's not coated with butter. It's still important to eat your veggies, since they're loaded with other nutrients as well. Go for a well-balanced diet and keep your carbs whole grain.

Healthy Eating Tip: Cook Two Whole Grains Together

FitSugar — Wed, 15 Jul 2009 12:00:50 -0700

The other day I went to cook up some millet, but I only had a quarter cup. So I did a little culinary experiment and cooked it with 3/4 cup quinoa. The result? Whole grain awesomeness. Cooking these two whole grains together came out so tasty, like a completely new whole grain. It had a creamy and tender consistency, and tasted slightly nutty.

So I'm sharing my little tip with you since I'm so excited about it. The next time you boil up some whole grains, mix two different ones together. Since they all take about 20 to 30 minutes to cook, it's OK to mix them. Try cooking brown rice and quinoa, or millet and barley. It's a great way to get the fiber, protein, vitamins, and nutrients from whole grains, while keeping your taste buds guessing.

Healthy Eating Tip: Cook Whole Grains in Juice

FitSugar — Fri, 05 Jun 2009 11:00:00 -0700

Cooking whole grains is simple - just heat the grains in water and that's it. If you want to enhance the color, flavor, and nutritional value of the grains, it's just as easy. Just use juice instead of water.

Choose from 100 percent carrot, orange, apple, beet, or pomegranate juices. It's a great way to change it up in the kitchen, and your body will appreciate the extra vitamins and antioxidants.

6 Whole Grains to Help Control Your Weight

FitSugar — Tue, 28 Apr 2009 08:00:00 -0700

Cheap and healthy are my go-to adjectives these days, and whole grains fit nicely within these requirements. Whole grains are heart healthy, fight belly fat, contain appetite-controlling fiber, and are low-glycemic carbohydrates, which means they can help to control your weight. Keep your hunger at bay and achieve a healthy weight by incorporating more of these carbs into your diet.

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Healthy Eating Tip: Eat at Least 3 Different Whole Grains Daily

FitSugar — Fri, 24 Apr 2009 15:00:00 -0700

A woman should aim to eat between 25 and 30 grams of fiber a day. Besides munching on fruits and veggies, eating whole grains is a great way to meet your quota. I'm talking about whole grains, not foods made with whole grains.

Amaranth, barley, buckwheat, bulgur wheat, corn, millet, oats, quinoa, rice, and wheat berries are all examples of whole grains. Not only do they contain fiber, but they also contain protein and valuable vitamins and minerals. Include at least three different ones in your diet each day. Here's a sample menu to show you how to get your three:

Oatmeal in the morning
A rice and beans burrito for lunch
Stir-fry with quinoa for dinner

Back on Track: Cook Whole Grains for the Week

FitSugar — Sun, 05 Oct 2008 03:30:00 -0700

If you haven't gotten the memo: Whole grains are healthy. Millet, barley, and oats are considered good carbs since they offer a great combination of fiber, protein, and vitamins; they fill you up and help you sustain your energy. One down side to whole grains is that they can take around 30 minutes to prepare. When foods take a while to cook, then we're less likely to eat them.

Make your life easier by boiling a few batches of whole grains on Sunday night. I like to make two cups of three different grains; usually rice, quinoa, and oats. Store them in tupperware containers in the fridge, so they're ready for you to warm up for any meal. You can enjoy them on their own or use them in your favorite recipes.

Three Healthy Grains to Add to Your Diet

FitSugar — Mon, 08 Sep 2008 16:00:00 -0700

We hear the claims that whole grains are good for our hearts all the time. But are all grains created equal? According to RealAge, there are three grains that are especially good a lowering blood pressure: whole wheat, barley, and brown rice. So while it's good to incorporate all types of whole grains into your diet, look for these on labels and in grocery stores to reap the heart healthy benefits.

Have any recipes featuring those grains that you would like to share? Add them to the Lite'n It Up - Healthy Recipe Group.

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