Thursday, July 8, 2010

Hello friends!

Today I’d like to share some very important info with you about whole grains. I hope to break the fear of carbs MYTH—these are GOOD carbs and will NOT make you fat! We need a good variety of grains in our diet for fiber, nutritents, and fuel for our bodies! Grains will power you up with energy for great workouts as you work towards optimal health and dietary excellence. (The info below is borrowed from the school where I did my nutrition training, The Institute for Integrative Nutrition, in NYC. )

Whole grains have been a central element of the human diet since early civilization. Humans ceased being hunter-gatherers and settled down into farming communities when they were able to cultivate grain crops. People living in these communities—on all continents—had lean, strong bodies. In the Americas, corn was the staple grain. In India and Asia, it was rice. In Africa, people ate sorghum. In the Middle East, they used wheat, making pita bread, tabouli and couscous. In Europe, corn, millet, wheat, rice, pasta, dark breads and even beer were considered health-providing foods. In Scotland, oats were a staple food. In Russia, they ate buckwheat or kasha. Very few people were overweight.

Whole grains are an excellent source of nutrition, as they contain essential enzymes, iron, dietary fiber, vitamin E and B-complex vitamins. Because the body absorbs grain slowly, they provide sustained and high-quality energy.

The quickest way to create great grains is to experiment and find what works for you. Remember one cup of dry grain yields enough for 2 to 4 people. Basic directions are above.

1. Measure the grain, check for bugs or unwanted material, and rinse in cold water, using a fine mesh strainer.

2. Optional: soak grains for one to eight hours to soften, increase digestibility and eliminate phytic acid. Drain grains and discard the soaking water.

3. Add grains to recommended amount of water and bring to a boil.

4. A pinch of sea salt may be added to grains to help the cooking process, with the exception of kamut, amaranth and spelt (salt interferes with their cooking time).

5. Reduce heat, cover and simmer for the suggested amount of time, without stirring during the cooking process.

6. Chew well and enjoy every bite!

© 2010 Integrative Nutrition 2/10

Stay tuned for more nutrition info to come in 2 weeks...I’d love to hear from you!

Peace & Veggies,


Jane Ashley, MA, CNC, AADP, is a Nutritional Counselor and Health Educator. Jane’s passion is to help women create balance in body, mind and spirit. She helps women who struggle with stress, lack of energy and excess weight take action to reach optimal health through good nutrition. She loves to cook, run, teach cooking classes and runs monthly women’s groups called “Feed Your Soul—for Women on the GO.” She also runs corporate wellness workshops and participates in public speaking events. Jane offers a personalized coaching program or group classes. Special rates apply for fans of Jennie Fresa :) Check out for more info!

No comments:

Post a Comment