Are You Eating the Right Grains?

Did you know you know there's a simple way to help lower your blood pressure, improve your cholesterol, and reduce your risk of dying from all sorts of scary-sounding things—and you don't even have to leave the dinner table to do it?

Intrigued? Then consider replacing the refined grains in your diet with whole grains. What are whole grains? They are cereals and seeds that have not been milled or processed to remove their hard exterior. This outer layer, called the bran, contains healthy oils, fiber, and protein. This is stripped away when the grain is refined. Whole grains are complex carbohydrates that take the body longer to digest, so their nutrition is released slowly and continuously, leaving you feeling energized and full for much longer, partly because they don't spike your blood sugar. They are an excellent source of dietary fiber, protein, iron, potassium, and manganese.

Misleading food labels have sparked plenty of confusion about what is and isn't made from whole grain. The best way to verify if your packaged baked goods are whole grain is to read the ingredient list on the back or side. If the grains listed are "whole," then you're in good shape. An even better way to know you are eating whole grains is to buy them whole and cook them yourself.

Some of the whole grains you might be familiar with include brown rice, quinoa, and oats, and these are fantastic. But, did you know there are a lot of other whole grains—many of which have been enjoyed around the world for thousands of years—that you can add to your meals for variety? Look for them in the bulk bins or dry goods section of your local market, where many will cost just pennies per serving. Stretch your dollar farther by blending the more exotic varieties with brown rice, buckwheat, and quinoa. Experiment to find your favorite flavor combination!

If you can cook rice or oatmeal, you can easily cook other grains. We've provided measurements and cooking times for you below. Use a heavy pot with a lid (or a rice cooker!) and set the burner of your stove to a medium temperature. All grains should be rinsed well before cooking and inspected for stray twigs or stones that remain from the harvesting process.

Substitute whole grains in place of white rice or pasta, add them to soup and casseroles, toss cooked grains into salads, or serve them for breakfast and enjoy like oatmeal. Cooked grains keep well in the fridge, so we recommend making a large batch and storing the leftovers for quick meals during the week. Store uncooked grains in an airtight container in a cool, dark cabinet for up to 6 months, or in your refrigerator as long as a year.

Here are 7 up-and-coming whole grains to try: 

AMARANTH

While not technically a grain (it's a seed), gluten-free amaranth has a nutritional profile similar to grain. Originally from Peru, its cultivation spread through Central and South America and played a crucial role in Aztec rituals and their diet. Amaranth contains more protein than most grains, is considered a complete protein, has three times as much calcium as other grains, is rich in iron and magnesium, and is the only grain that contains vitamin C. It has been shown to lower blood cholesterol in patients with coronary disease and hypertension.

To Cook: Add 1 cup amaranth to 3 cups water, and simmer gently for 20 to 25 minutes, stirring occasionally. Cooked amaranth has a consistency similar to Cream of Wheat (it can become sticky if overcooked). For a dish that is more like rice, combine amaranth with other cooked grains. You could also add a few tablespoons while cooking homemade soup to add thickness and protein. 

BUCKWHEAT

You may already be familiar with buckwheat—no, not the character from The Little Rascals—the grain. Only, once again, it's not a grain at all or even related to wheat. This heart-shaped seed is a relative of rhubarb, making it gluten-free. Buckwheat has a satisfying, nutty flavor and numerous health benefits. The phytonutrients in buckwheat are powerful antioxidants that protect cells from cancer-causing free radicals. Buckwheat is also a star when it comes to keeping the heart pumping—its fiber has been shown to reduce high blood pressure and cholesterol levels4 and its manganese promotes healthy circulation.

Make it a staple in your pantry, and you'll be glad you did. It cooks quickly for a weeknight dinner, and can be made ahead in bulk and stored in the fridge for easy lunches throughout the week. Buckwheat flour makes delicious pancakes and crepes. Soba noodles made from buckwheat are a great gluten-free alternative to pasta.

To cook: Prepare it like rice on a stovetop or in a rice cooker. Pre-toasting in a dry pan before adding liquid intensifies the nutty flavor and is worth the effort. Bring 1 cup buckwheat and 2 cups water to a boil, reduce heat to low, put a lid on it, and simmer 10 to 15 minutes, or until all the water is absorbed and the kernels are tender. 

FARRO

Farro is an ancient relative of wheat that has been eaten for centuries. Want to look like a gladiator (or a goddess)? Then eat farro, the grain that fortified the armies of the Roman Empire. Farro is sometimes called spelt or emmer, but they're not the same. Farro has a firm and chewy texture, and a nutty flavor that is great in grain salad, stuffing, and soup. It is surprisingly filling because it has 11 grams of protein and 8 grams of fiber per cup. It is so nutritiously dense, in fact, that you might find a smaller serving than other grains will make you feel full. The fiber supports healthy digestion and satisfies for hours, making it a healthy choice for people trying to lose weight.

To cook: Farro also benefits from toasting. Add 1 cup farro to 2-1/2 cups boiling water. Cover and simmer without stirring for 20 minutes, or until tender. Farro can be cooked in a rice cooker and makes great leftovers because it keeps its firm texture for several days and never gets mushy or sticky. 

KAMUT

Legend has it that a Montana man discovered several kamut seeds in a tomb near the Nile River. Later, an enterprising farmer trademarked the seeds and gave it the ancient Egyptian name for wheat.

One thing is certain, kamut is an ancient grain. It is an heirloom variety of Khorasan wheat from Iran. Research suggests that ancient grains may have more health benefits than modern strains of wheat, and recently, Canadian scientists compared several ancient grains, including kamut, to modern wheat, and found higher levels of lutein (important for eye health) and beta-carotene in the heirloom grains.

Kamut is a smart choice for a healthy diet and, as an added bonus, the branded product is always grown organically. It is high in selenium (which supports the immune system), zinc, and manganese. It also has 20 to 40% more protein per serving than regular wheat. A half-cup serving provides 6 grams of protein and only 140 calories.

To cook: Kamut is a Goliath of grains, and takes a long time to cook. Bring 1 cup kamut and 3 cups water to a boil, reduce heat, and simmer until the grains are plump and chewy.  This can take 1-1/2 to 2 hours. Soaking the grains overnight will reduce cooking time. 

KAÑIWA

Though the name sounds similar, don't confuse kañiwa (pronounced "ka-nyi-wa") with its popular cousin, quinoa. Kañiwa, from the Andes Mountains, is being touted as the next superfood. These tiny ruby red seeds are about half the size of quinoa and have a mild, sweet flavor. Because they are made up mostly of outer shell, they stay pleasantly crunchy when cooked.

To cook: Add 1 cup kañiwa and 2 cups water to a small pot and bring to a boil. Reduce heat and simmer uncovered for 10 to 15 minutes, until the seeds look they have sprouted little halos (like quinoa). Fluff with a fork and serve. Try it as a "breading" for meats. 

MILLET

Some people think millet is for the birds, literally. It is a main ingredient in birdseed mixes, but this gluten-free seed (again, not a grain) is delicious and fluffy when cooked. It is not commonly eaten in the U.S., but it is the sixth most popular grain in the world. Millet may have been the staple grain of Asia before rice, and it's rich in phosphorous, which is important for strong bones, and is also a source of tryptophan, an amino acid that helps reduce stress.

To cook: Toast 1 cup millet in a dry pan then add 3 cups water. Simmer covered for 15 minutes, then set it aside and leave the lid on for 15 minutes more. Fluff with a fork before serving.

For hot cereal or polenta, grind millet in a spice grinder. Bring 5 cups water to a boil, then gradually whisk in 1 cup millet. Cover, lower heat, and simmer, stirring occasionally for 15 to 30 minutes until grits are tender. The tiny seeds can even be popped like corn! 

WILD RICE 

Just like how many of these "grains" aren't really grains, wild rice is not really rice. It's the seed of an aquatic grass that was originally cultivated in shallow waters across North America. It has double the protein and fiber of brown rice and 30 times greater cancer-fighting antioxidant activity than white rice.  Reddish brown to black in color, wild rice commands attention with its toothsome bite and bold nutty flavor. For this reason, and also because it's pricey, it is often blended with other grains.

To cook: Wild rice requires more time to cook than most grains, but it's worthy of the extra patience.  Bring 3 cups water or stock to a boil, stir in 1 cup rice, reduce heat, and simmer covered for 50 minutes, until the kernels burst open, revealing a creamy interior. Uncover, fluff with a fork, and continue cooking over low heat for 5 minutes more if needed. Overcooking causes kernels to curl up and loose their distinct texture.

So the next time you are in the store, head to the grain/dry foods section and pick up some of these healthy grains.  Remember, carbs are not bad!!  These are just a few examples of healthier choices.  Enjoy!!

All About Fat Loss

There are so many questions about fat. What is it?  Why is it stored in different areas?  What is the most effective way to lose it?  Although most people spend a great deal of time and money trying to lose fat, it is vital to the proper function on your cells. Fat has a key role in the flexibility and structure of cell membranes, affects immune function, and is an energy reserve. Did you know that it has been estimated that a lean adult male stores 131,000 calories in fat? That is enough energy reserve to keep him alive for roughly 65 days. The majority of your fat stores are in the form of triacylglycerols in storage cells called adipocytes. Whether your body stores fat or releases it into the bloodstream is based on caloric supply and demand. When energy supply is high, insulin keeps fat inside adipocytes. During exercise or periods of fasting insulin is lowered releasing fat into the bloodstream where it is carried by proteins to cells where it can be broken down into ATP (energy for your muscles) or stored.

Now that we know what fat is and how it is stored, let’s look at what is the best way to burn already stored fat cells. As previously stated, fat storage and use is determined by an energy surplus or deficit. Meaning to lose fat, we need to create an energy deficit. Furthermore, insulin plays a major role in fat storage and release. The lower your insulin levels are (either by exercising or altering food intake) the more fat will be released and used as an energy source to meet energy demands placed on the body. This is why a lower carbohydrate diet is generally effective in weight loss (lower carbohydrates mean lower insulin levels).   

Exercise intensity also plays a role in fat loss. Research finds that we burn the most fat when exercising at low to moderate intensities. When exercising at high intensities the majority of your energy comes from the breakdown of carbohydrates instead of fat.  Now does this mean that exercising at a high intensity isn’t good for fat loss? Let’s not jump to conclusions. We also have to consider exercise recovery. After we finish exercising our bodies need to use more energy to help cells recover and replace lost glycogen. In short, our metabolisms are running at a much higher rate. And this happens at the most accelerated rate after bouts of high intensity resistance training. 

So, what is the most comprehensive attack against fat? The answer is an exercise program that alternates between high-intensity training and moderate-intensity training on different days while eating a lower carbohydrate-reduced calorie diet. This maximizes the body’s two ways of burning fat: in a single bout of exercise and in recovery. 

So there you have it..."Fat Loss" in a nutshell.  Still have questions?  Be sure to talk with one of our fitness professionals and/or nutrition specialists for more info.  Good luck!! 

Fuel for Your Winter Activities

Even though the weather here in Kentucky has been fairly mild this winter, we did have a little snow this morning.  So, keep in mind, it still is winter!  Today's blog is about winter (outdoor) activities and how to properly fuel your body.  I know, some of you are thinking I'm crazy for even suggesting you go outside and exercise in the winter.  Don't fret, it's not that bad if you take the proper precautions.  Whether you exercise indoors or out, proper fuel for your body can make your workout that much better.  

One thing we winter exercisers tend to forget is proper hydration.  Does your water intake go down when the temperature drops?  It's a natural tendency for this to occur.  According to the American College of Sports Medicine (ACSM), a study comparing hydration status of athletes who skied or played football or soccer reported the skiers had the highest rate of chronic dehydration.  Before one competition, 11 of the 12 alpine skiers showed up dehydrated.  Why do we skimp in the winter?  One reason may be due to how many layers you have to wear during cold-weather exercise and the fact that the more you drink the more likely you'll have to go to the bathroom.  It's a pain to have to remove all those layers!!  Another reason could be due to cold weather dulling your thirst mechanism.  In all actuality, we can become dehydrated very quickly in colder climates.  Our body has to warm up the cold, dry air we breathe and therefore when we exhale we are releasing steam/vapor and decreasing the amount of water in our system.  A great way to stay hydrated during outdoor winter activities, is to have a hot sports drink in an insulated bottle and sip on that during your activity.  Ice cold water in winter will cool your body down fairly quickly and may cause the chills.

What about food?  What do you eat prior to participating in an outdoor event?  Because the temperature outside will be colder, you'll need to "pre-heat" your body with fuel.  Thirty to sixty minutes after you eat, your body generates about 10 percent more heat than when you have an empty stomach.  Hence, eating not only provides fuel but also increases heat production (warmth).  If you are going to be outdoors for an extended workout, be sure to stay warm throughout your workout.  As your body temperature decreases, you will actually feel hungry.  Why?  Your body will begin to burn more calories just trying to keep you warm.  Shivering can burn up to 400 calories per hour!  This depletes stored energy, thus making you hungry for more food.  Bring snacks with you such as energy bars, dried fruit, nuts and chocolate.  When you are finished with your workout, be sure to re-fuel your body with warm carbohydrates and a little protein.  Lentil soup, hot chocolate made with milk, oatmeal with nuts/fruit, and pasta with meatballs are all good winter post-workout foods.

Exercising outdoors can be invigorating as long as you are prepared.  Dress appropriately for the weather and your activity, hydrate your body throughout your workout, "pre-heat" your body before your workout and be sure to re-fuel afterwards.  Luckily we live in a fairly mild climate and winter activities aren't that bad.  Give it a try...you may find you like exercising in the cooler weather.  

Still need help with fueling your body for winter activities?  Schedule an appointment with our nutrition specialist and get put on the right path to success!!  Come in to PROMATx today...your body (and your mind) will thank you!

Tips To Boost Your Energy...Naturally

Need an energy boost?  Don't we all!!!  Instead of reaching for the energy drink or that shot of caffeine, try some of these tips for a natural approach to boosting your energy.

1. Drink lots of water.  What??  Don't weigh yourself down with sugar-laden drinks.  Good ole' fashion water keeps you hydrated and makes your body more efficient.  Dehydration affects every part of your body, including your brain.  Fuzzy thinking, low energy, slow metabolism...you name it and it is probably the effect of dehydration.
2. Eat nutritiously-dense foods.  Pack your plate with fruits and vegetables, lean proteins, and complex carbohydrates.  Stay away from foods with high fat contents (like fried foods) that will make you feel sluggish and run down.
3. Get active...stay active.  Physical activity boosts serotonin levels which improve your mood and make you feel better.  If you haven't started a regular exercise program, why not start today?  Get rid of the excuses and get moving.  Our bodies are designed for motion and our muscles thrive on staying strong.
4. Reduce the load on your shoulders.  Take a load off and start reducing some of the stress in your life.  You've heard the phrase (and the books) "Don't sweat the small stuff".  Let go of the things you have no control over (i.e., weather and traffic) and focus your energy on things you can change in your life.  Learn healthy ways to manage your stress.
5. Take a breath of fresh air.  Get outside and absorb some sunshine and breathe in the fresh air.  Take a break from the indoors and step outside.  Take a walk around your office building, grab your four-legged friend and tour the neighborhood, go to the park and climb on a swing...just get outside!  A change of scenery may be just what you need to boost your energy and lift your spirits.
6. Help your body repair...get some rest.  Do you get enough sleep at night?  Is it good quality sleep?  Your body makes a lot of repairs during sleep and if you aren't getting enough, you won't be functioning at top capacity.  Try not to sacrifice sleep to get things done.  It will hurt you in the long run.  Mental and physical fatigue will set in and will make it very difficult to perform simple, daily tasks.  Get your rest.

Seems pretty easy, huh?  You bet!  So the next time you need that little pick-me-up, put down the can of so-called energy and try one of these healthy-alternatives to boosting your energy.   Obviously, the trainers and staff here at PROMATx Health Club can help you with tip #3 but you have to make the first move.  If you aren't here, we can't help you.  Stop in today and let us teach you how to get that natural "high"!!

Kickstart Your Metabolism - Part 2

In my last blog, I talked about how to kickstart your metabolism by adding bursts of exercise or "interval" training.  Hopefully you have given this a try because it is a fantastic way to increase the calorie burn.  Let's switch gears and look at the nutrition-side of metabolism.

If you are like a lot people who are trying to lose weight, one of the first things you think of doing is cutting your calorie intake.  In other words, you restrict how much food you eat.  For the most part, that is a good first step.  Americans are chronic "over-eaters"...our plates are much larger than they were 20 years ago and portion sizes in restaurants border on ridiculous.  So starting with reducing the amount of food you eat is probably going to help bring the number on the scale down.  However, how much do you cut back?  Do you know where to start?  First place to start is to know exactly how much you eat.  Create a food journal and for one week, log down everything that goes in your mouth (both food and drink) and try to be somewhat accurate on portion sizes.  I'm not saying you have to get out a measuring cup and a food scale, but be realistic.  If you have pasta for dinner, approximate how many cups you have in your bowl.  Liquids are just as important because a lot of American's daily calories come from drinks (i.e., soda, energy drinks, etc.).

So you have your food journal...now what?  If you have access to a nutritional specialist (such as here at PROMATx Health Club), make an appointment to review your food journal.  If not, there are plenty of free websites that help to track calories.  Once you have an understanding of how many calories you eat in a day, now it's time to think about a reduction.  There is a science behind how many calories you need in a day to sustain life.  When you add physical activity to your daily routine, that number will increase.  Working with a nutritional specialist or on a reputable website, determine how many calories you should consume to meet the basic needs of life (breathing, moving, metabolism, etc.) and provide enough energy for your physical activity.  It's also based on your age and gender.  Once you find out how many calories you should be eating, look back to your food journal.  Remember a little bit of leg work goes a long way!  Don't let these steps deter you from losing weight!!

Lose weight the smart way.  It may have taken you years to put on the extra weight, so don't expect it to all come off in a short period of time.  Also, don't fall into the trap of severely restricting your food intake.  If you don't consume enough calories your body goes into "protective" mode and not only stores calories for later use but also begins to break down muscle tissue for energy.  Losing muscle equates to slower metabolism...slower metabolism equates to weight gain.  It's a vicious cycle.  Finally, don't skip meals.  Eat smaller, more frequent meals to keep your metabolism working constantly throughout the day.  Your body will thank you for this, especially if you are physically active.

Kickstart your metabolism by adding bursts of high intensity activity in your exercise routine.  Kickstart your metabolism by fueling your body with the nutrients it needs and craves.  Kickstart your metabolism by eating more often throughout the day.  Kickstart your metabolism so you can finally lose the weight and put your body on the road to recovery.

Need additional help?  Take time out of your day and come in to PROMATx Health Club.  Sit down with a fitness professional and nutrition specialist and learn what it will take for you to be successful.  What works for others may not work for you so develop a plan that is specific to your needs.  Get started today!!!

B-Complex Vitamins and Energy

Are you tired of being tired?  Do you feel like you are dragging your way through the day?  Although there could be many reasons for your lack of energy, low levels of B vitamins in your body could be one of them.  B vitamins are essential for growth, development, and other metabolic functions.  Specifically, this group of vitamins helps to activate enzymes in the body that are responsible for producing energy. 

The B complex consist of 8 vitamins:  B1(Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine), B7 (Biotin), B9 (Folate or Folic Acid), and B12 (Cobalamin).  A deficiency of B vitamins is known to cause: anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor growth in children, and birth defects.

B vitamins are water soluble and are very delicate.  Food processing destroys the vitamin B levels found naturally in some foods.  That is one (of many) reason why white breads, flour and rice are less nutritious than the whole-grain versions.  Deficiencies can appear within a few months in those with poor eating habits because the body can only store limited quantities of B vitamins.  Therefore a major source of these vitamins should come from fresh fruits and vegetable, whole-grains, beans, and meat.

Do you know if you are getting the appropriate levels of B vitamins in your diet?  Talk with your health practitioner at your next appointment to have your blood levels checked.  Without the appropriate levels of B vitamins, your body is not working at its top capability.  We must fuel our bodies with well-rounded, nutritious meals.  What cannot be added naturally should be supplemented.  Check with our nutrition specialist here at PROMATx Health Club to learn more about your daily intake of B-complex vitamins.

Stop being fatigued...fight it naturally with healthy food and exercise.

Breakfast...Skip it or Savor it??

If you are trying to lose weight, one temptation may be to cut out breakfast.  This will help you cut calories, right?  Seems like it might be true, however, this process may be detrimental to your weight loss.  Research has shown that people who are most successful with their weight loss got up and ate breakfast.  Also, people who eat breakfast on a regular basis have healthier levels of vitamins and minerals and tend to eat less fat. 

So how does breakfast help?  Studies have shown people who start their day with a healthy breakfast tend to make healthier choices throughout the day.  The reason for this is skipping your first meal of the day increases hunger levels which ultimately results in consuming more calories at lunch.  See how that negates the calorie loss at breakfast?

Another way breakfast can help is by eating foods higher in protein.  Consumption of higher protein foods in the morning helps to stave off hunger longer.  Protein takes longer for the body to digest and creates a thermic effect meaning it takes more calories to digest it. 

Finally, eating breakfast can give you the energy to get you moving.  Being more active in the morning and throughout the day, helps you to burn calories and improve your chances of losing weight.

Not a breakfast fan?  No one said you have to eat "breakfast food" (i.e., eggs, pancakes, waffles, etc.) in the morning.  Try foods higher in protein like non-fat yogurt or a lean cut of meat.  Add high-fiber, complex carbohydrates like whole grain breads and cereals to help keep you satisfied longer.  Fiber gives you the sense of "fullness" thus preventing you from overeating.

Your breakfast choices should coincide with your weight-loss goals.  Be sure to eat a well-rounded meal with fruits and veggies to get your recommended levels of vitamins and minerals.  So get up and make breakfast.  It really is the most important meal of the day!!