SUPER SIDEKICKS: Wheat Germ and Ground Flaxseed
SIDEKICKS: Brown Rice, Barley, Wheat, Buckwheat, Rye, Millet, Bulgur Wheat, Amaranth, Quinoa, Triticale, Kamut, Yellow Corn, Wild Rice, Spelt, Couscous
5 to 7 Servings a day
HOW THEY BENEFIT YOU
Stabilizes blood sugar
Low in calories, high in fiber and protein
The degree of protection against disease offered by oats and other whole grains is greater than that of any of their ingredients taken in isolation.
Read this Chapter for more amazing benefits
1 slice of bread
1/2 cup cooked cereal, rice, or pasta
5 or 6 small crackers
1 four inch pita
1 small tortilla
3 rice or popcorn cakes
1/2 hamburger roll, bagel, or English muffin
1 serving of cold cereal
*Try to put 2 T of flaxmeal in your yogurt, cereal, or shake everyday. You can buy them whole but you must grind them as the nutrients are difficult to absorb from the whole seed. The oil in them spoils quickly so grind them as you go. (I keep flaxmeal in an airtight container in the fridge with my wheat germ and put 2T of each in my shake every morning for breakfast.)
*2 T of wheat germ is packed with nutrition and can significantly boost your day's nutrition! Keep it in your fridge with your flaxmeal and start your day off right!
WHOLE GRAIN CONFUSION
*Carbs are not created equal!
*Whole grain carbohydrates are good for you and critical in your quest for lifelong health
*When reading labels look for the word WHOLE at the beginning of the ingredient list. This applies to all baked goods, bread, crackers, cereals, pretzels, etc. The fiber content should be at least 3 grams per serving for bread and cereal. If it's lower, put it back!
*Most people eat refined carbs like cookies, doughnuts, breads, and cakes loaded with sugar and fat.
*Whole grains are health promoting, refined grains (pasta, white flour, white bread, and white rice) have been associated with negative health effects.
*If you stick with real whole grains, you will get full before you get fat:)
HOW TO GET 15 GRAMS OF WHOLE GRAIN FIBER A DAY
*Uncle Sam Cereal-toastedwhole grain wheat flakes with crispy whole flaxseed (1cup) 10 grams
*1/2 cups oats 9 grams
*Post Shredded Wheat N Bran (1 1/4cups) 8 grams
*2 T flaxseed 7 grams
*1 slice Bran for Life bread 5 grams
*1/4 cup oat bran (raw not toasted) 4 grams
*2 T wheat germ (crude-not toasted) 2 grams
*1/2 cup cooked brown rice 2 grams
1/2 cup cooked yellow corn 2 grams
WAYS TO INCLUDE THEM IN YOUR DAILY ROUTINE
*Buy only Whole Grain Bread (Miltons Healthy Multi Grain Bread, Pepperidge Farms Natural Whole Grain 9 Grain, Premium Sara Lee 100% Whole Wheat sliced Bread) Many others but I listed the ones I knew you could find anywhere for the most part.
*Substitute brown rice for white rice
*Buy whole grain crackers for snacks (My favorite cracker I buy at Whole foods is Ak-mak 100% Whole Wheat Stone Ground Sesame Cracker) tastes amazing!
*Use whole grain tortillas and pita bread for sandwiches and wraps
*Add oats to meatballs, turkey loaf or meat loaf
*Try Quinoa (very good surprisingly)
*look for Japanese soba buckwheat noodles (good in soups or cold with a sesame dressing
SUPER BREAKFAST IDEAS
*Bowl of hot oatmeal with raisins or dried cranberries or blueberries, sprinkled with 2T of ground flaxmeal and 2T of wheat germ
*Yogurt with berries and flaxmeal and wheatgerm on top.
*Make a smoothie with a little ice, yogurt, berries, milk and add the flaxmeal and wheatgerm before blending.
My favorite new creation is vanilla isagenix shake (you could substitute a vanilla yogurt and add protein powder if needed) with blueberries, peanut butter (1T), and my wheat germ and flaxmeal.
***Again a chapter so full of amazing information. I only take bits and pieces out of the book. The best reason for buying the book is the shopping list in the back that takes out all of the guesswork for what foods to buy. That way you know you are buying the best "whole grain" foods in all the categories.***