Your Best Body Ever

30 Sep 2009

Whole grains you may have not known about…

Let’s face it; it’s not easy to eat right all the time. We’re constantly rushed, on the go, and it’s hard to find healthy options while eating out or at fast food places. However, one way you can boost your healthy eating is by choosing whole grain products, whether or not you’re at home or not. Whole grain bread and other products are widely available everywhere, so you really have no excuses!

Whole grains are different than their unrefined counterparts. White bread, white rice, and other carbohydrates become unrefined when they are processed and the grain is stripped of its outer nutritious covering. This process makes these far less nutritious, and some say detrimental, for our health. Whole grains include vitamin E, iron, manganese, and zinc, and consuming them is vital to your diet.

Lest you think that the only whole grains you can find are wheat bread – think again! There are several varieties of whole grains that can be included in your daily diet for some delicious meals. Some, you may not have even heard about yet. Following is a list of some of the great options you can choose from.

Farro – Consistently used in Italian cooking, this grain is low-fat and low-cal, with a texture similar to rice. It’s a great alternative to Arborio rice, which is used in risotto, and other side dishes. You could also throw it into tossed salads or make a delicious summer salad with some grilled veggies and dressing.

Quinoa – One of my favorite alternative grains, quinoa is versatile and packed with nutrition. It’s high in fiber and protein, has a great crunchy texture, and is super easy to make. It’s pretty mild and can be used in so many dishes. I often make a casserole out of it with some sautéed veggies and some low fat feta cheese. Yum!

Millet – Another lovely choice, millet is gaining popularity in this country as a staple grain once more. It’s small and crunchy, and has more protein in it than brown rice and contains no gluten, so it’s great if you’re gluten free or have wheat allergies. It can beef up some of your dishes, such as soups or meatloaf, but is also great stuffed into zucchini with tomatoes, olives, and some low fat mozzarella.

Barley – A great addition to soups and stews, this is grain can help you lower your cholesterol and also contains the antioxidant selenium. If you can find pearl barley, this is a better option, as hulled barley loses its nutrition when processed. Try it as another alternative to Arborio rice, as it will absorb the broth and retain its crunchiness.

Bulgur – Chances are you’ve had bulgur if you’ve ever tried tabbouleh, a popular Middle Eastern dish. Bulgur is one of the first grains to be used by humans for consumption. It’s rich in folate, B vitamins, and fiber. To make tabbouleh, combine cooked bulgur with olive oil, tomatoes, a little garlic, scallions, parsley, and lemon juice and refrigerate for a few hours to combine the flavors. Sometimes I’ll add some kalamata olives, chick peas, feta cheese, cucumbers, or a jar of artichoke hearts packed in water to the recipe. Delicious!

You can find most of these delicious grains at your supermarket, generally in the organic or health food sections, or at specialty health food stores like Whole Foods. Give them a shot, you’ll be pleasantly surprised!

17 Aug 2009

Basics of Healthy Eating

Healthy eating is one of those things that is actually quite simple, but still seems to elude a good majority of us. While there are several reasons why you might not eat as well as you know you’re supposed to, some of us simply don’t have the right information about eating, and that can lead to bad decisions as well. Tie that in with a lot of misinformation out there about diet fads and information, and understanding what a “healthy” meal is can be quite confusing.

While I am not a registered dietician, I do a lot of research on how to eat better and live a healthy lifestyle. As I’ve focused more on the fitness side of how to achieve your best body ever in the last few weeks, I thought it would be appropriate to touch on the basics of healthy eating in today’s post.

Here are the basics strategies for healthy eating:

1.Eat enough calories but not too many. The best way to maintain your weight is to eat a balance between your caloric needs and your caloric expenditure. In other words, don’t eat more than what your body needs. Caloric expenditures can differ between people, depending on your age, height, current weight, activity level, sex, and metabolic rate. There are several ways to estimate this number, click here to estimate yours.
2.Eat a wide variety of foods. Your plate should look like a colorful painting of different types of veggies, fruits, whole grains, and lean protein. Eating various things ensures that you get the proper nutrients from all the different food groups, and keeps you from getting in a “food rut.”
3.Keep portions moderate. This is especially true for high calorie foods. Portion sizes in recent years have expanded dramatically, and it’s no wonder that people’s waistlines have as well. Learn what the proper portions sizes are for what you should be eating, and practice meal smarts when you go out to eat – split an entrée, for example, or take half of the meal home for tomorrow’s lunch.
4.Eat plenty of fruits, vegetables, legumes, and whole grains. One can never have too many veggies or fruits, and all of these are low in calories, and high in nutrients, fiber, and vitamins.
5.Drink more water. Water is essential to life, and our bodies are made up of 75% of the stuff. Most Americans go through life slightly dehydrated.
6.Don’t be the food police. If you work out and eat healthy most of the time, you should allow yourself a treat now and then. Otherwise, you’ll feel chronically deprived and this can result in binging on unhealthy foods and slipping back to bad eating habits later. Reward yourself, but in moderation.
7.One step at a time. Give yourself a little time to change to new, healthy eating habits, and don’t give up. You may not like tofu at first, but give it a try more than once, you may find other ways that it can appeal to you.

Learning how to eat healthily takes time, dedication, and often an overhaul of your lifestyle, in some cases. The benefits couldn’t be more worth it, and if you’ve already implemented a workout routine, don’t sabotage it by eating unhealthily!