Category: Whole Grains

Method of Cooking Rice Which Cuts Calories

4/6/2015

Rice is not a grain we eat very often because of it's glycemic index but after learning this tip we may start eating it more often. This new cooking technique was developed by Sri Lankan scientists, in an effort to curb world wide obesity.

Rice is made up of both digestible and resistant starch. Our digestive systems don’t have the enzymes in our small intestines to digest resistant starch. The more resistant starch a food has, the fewer calories our bodies will absorb.

Testing was done on 38 different kinds of rice. The best rice was the non-fortified white rice. This method of cooking would reduce the calories of the rice by about 50-60 percent.

Recipe:
Cook the rice: drop a teaspoon of coconut oil into 1 cup boiling water, then add half a cup of non-fortified white rice and cook it for about 40 minutes. After cooking, stick it in the fridge for 12 hours. The recipe for rice is twice the amount of liquid to rice, so adjust your amount as needed.

There are other benefits to having more resistant starch besides cutting calories. It’ll also feed your good bacteria. The resistant starch is a very good food source, for the bacteria inside the your gut.

Best of all, the researchers found that reheating the rice didn’t change the levels of resistant starch, so the increased resistant starch is permanent.

Sources:
Global News
Times

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Loose Weight Eat Rye

2/2/2015

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Ever wonder why in this country more of us are over weight, than in Europe. It has to do with what we eat. They are now discovering that eating whole grain rye bread compared to whole grain wheat has some benefits in regards to controlling our weight. Wheat and Rye are made up of three components, bran, endosperm and germ. The difference is the rye has more bran than wheat. Rye berries have bran not only on the outside of each berry but also in the endosperm. This may be why it has a different effect on our bodies than whole grain wheat does. The bran fills you up without all the extra calories and stays with you longer between meals.

Rye leaves You Feeling Satisfied After a Meal
Studies under the Health Grain project showed that rye products promote higher feeling of satiety after meals. If you feel full you tend not to return to the refrigerator for the snacks between meals.

Rye Bread Satisfies You Longer Than Wheat Bread
Not only does rye satisfy you after the meal but it stays with you longer, thus avoiding the snacking.
Swedish University of Agricultural Sciences in Uppsala Nutrition Journal. August 26, 2009

Rye Lowers Insulin Response and Improves Blood Glucose Profile
In the fight against diabetes and obesity, foods that produce a low insulin response and suppress hunger can be extremely useful. A cross-over study by Scientists at Lund University in Sweden showed that the endosperm in whole grain rye bread best controlled blood sugar and regulated appetite.
Nutrition Journal. September 25, 2009

Rye and Digestive Health
Dietary fiber from rye appears to be more effective than wheat, and improve general health of the digestive system. There simply is more fiber in rye than wheat.

Rye May Also Reduce Colon Caner
Lignans are natural components of plants found in rye and other foods that may reduce the risk of certain cancers. The added fiber in rye may also reduce the risk of colon cancer due to improved bowel function.

Rye is Good For the Heart
The consumption of whole grain rye bread or rye cereals lower the risk of cardiovascular disease and risk of heart failure. It has also been suggested that the elderly by increasing consumption of dietary fiber breakfast cereals have a lower risk of cardiovascular disease.

Rye Reduces Cholesterol
In a 4-week study of 18 men and 22 women who consumed random bread of wheat and rye, it was concluded that rye bread in daily eating habits is an effective and practical method for reducing LDL cholesterol levels in men. Another study showed that cholesterol levels were significantly higher after a diet low in fiber than following a diet high in fiber.

With all these benefits to eating rye bread, why not try some for yourself. I offer two types of rye bread. A light rye with caraway seeds and a dark rye bread with caraway seeds and herbs. Both types of rye breads sell for $6.50, you can pick it up at the Farmer's Market on Saturdays or stop by my house.

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Loose Weight Eat Whole Grains

2/2/2015

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Losing weight is difficult, but it is critical for your health. If you are overweight, you have taken the first step toward a healthier life by identifying that you need to lose weight. Certain foods can help you reach your goals by satisfying your hunger for fewer calories than your usual choices, as well as preventing hunger so you end up eating less food overall. Whole grains are packed with fiber, which fills you up and gives you lasting energy. Mayo Clinic reports that high-fiber foods, like whole grains, take longer to digest so you can stave off hunger, reduce your caloric intake and shed excess weight. There is also evidence if you eat whole grain foods you will burn 4% more calories every minute of every day. The effect is double you will feel fuller so you eat less and your body has to break down the food so it works harder and burns more calories in doing so, a win - win situation.

Small Steps To Loosing Weight
Step 1
Replace your usual grain foods with whole-grain alternatives. Opt for a whole-grain breakfast cereal or make your lunch sandwich on whole grain bread. Substitute white pasta for whole grain versions. You will find that you end up eating less food because the fiber in these whole-grain foods fills you up faster so you take in fewer calories. Include whole grains in each of your meals.

Step 2
I find not having sweet temptations around with easy access is key for me. When I make cookies or any treats I freeze them that way I have to think twice before eating them. When I must have an afternoon treat I set out my treat at lunch so it will thaw that way I don't feel deprived, dieting is a mind set. Keeping control of the number of treats is very helpful for my will power. A simple sweet treat that satisfies is chocolate covered prunes. Use regular or the flavored variety prunes and melt chocolate bark or a mixture of chocolate chips and bark and then toss the prunes into the melted chocolate. Lay on a cookie sheet to set up. Just one after dinner gives you a nice sweet treat that tells your body your done eating.

Step 3
When you eat is very important. Always have breakfast and make it your largest meal. Eat a large lunch and your evening meal the smallest meal of the day. This does take some getting use to but it's a simple change that has big payoffs. We eat nothing after dinner which is 3 hours before going to bed. This gives your body time to burn the calories, before you lay down for the evening. This is also very helpful if you suffer from acid reflux like I do.

If you follow these 3 easy steps you will find you are not as hungry and the pounds will start coming off, of course exercise helps but start with simple steps so you don't get to over whelmed.

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Method of Cooking Rice Which Cuts Calories

Loose Weight Eat Rye

Loose Weight Eat Whole Grains

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Method of Cooking Rice Which Cuts Calories

Loose Weight Eat Rye

Loose Weight Eat Whole Grains

Health & Nutrition

Archives

Categories

Health &
Nutrition