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The Whole Grain Stamp

7/26/2016

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Scientists and government guidelines recommend that all adults eat at least three servings (48g) of whole grain each day. The Whole Grain Council developed this stamp that will enable you to figure out if you are getting the recommended servings per day. You may have noticed this stamp on some products at the grocery store.  I do think it helps but don't assume that the product is 100% whole grain. You must look closely at the whole grain stamp, there are 2 basic types of stamps.

Basic Stamp or 100% Stamp?
  • If a product bears the 100% Stamp, then all its grain ingredients are whole grains. There is a minimum requirement of 16g (16 grams) a full serving – of whole grain per labeled serving, for products using the 100% Stamp. There is a bit of a loop hole here "per labeled serving". The company decides what is the serving size of the product.
  • If a product bears the Basic Stamp, it contains at least 8g (8 grams) – a half serving – of whole grain, but may also contain some refined grain. Even if a product contains large amounts of whole grain (23g, 37g, 41g, etc.), it will use the Basic Stamp if it also contains extra bran, germ, or refined flour.

Each Stamp also shows a number, telling you how many grams of whole grain ingredients are in a serving of the product. When you look on your grocery shelves you'll see a wide range of numbers, reflecting the whole grain content of a serving of that specific product.

How it Works
Let's say you have four breakfast cereals sitting on a shelf. They each have a serving size of 30 grams, but they're made up of different ingredients.
  • Cereal A: whole oats (22 grams), walnuts (5 grams), raisins (3 grams)
  • Cereal B: whole oats (15 grams), walnuts (7 grams), raisins (5 grams), coconut (3 grams)
  • Cereal C: whole oats (27 grams), oat bran (3 grams)
  • Cereal D: corn flour (12 grams), whole oats (9 grams), raisins (5 grams), sugar (4 grams)

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Cereal A
This cereal would qualify for the 100% Stamp, 22g or more. All its grains are whole grains, and it contains more than 16g of whole grain.




Cereal B

This cereal would qualify for the Basic Stamp, 15g or more. All its grains are whole grains, but it doesn't meet the minimum of 16g of whole grains required for the 100% Stamp


Cereal C
This cereal would qualify for the Basic Stamp, 27g or more. Although bran is a very healthy component of grains, it's not a WHOLE grain, so the 100% Stamp can not be used on this product.


Cereal D
This cereal would qualify for the Basic Stamp, 9g or more. The first ingredient is corn flour, a refined grain. Cereal D isn't as healthy as the first three examples, but it might be a good choice for someone who previously ate cereals with no whole grain and note the 12g of sugar (that's 3 teaspoons!).
The Stamp makes it easy to get your recommended three servings or more of whole grains each day:
  • Eat three whole grain food products labeled "100% Whole Grain" OR
  • Eat six products bearing ANY Whole Grain Stamp

Source:
http://wholegrainscouncil.org
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Get More Nutrition From Your Oatmeal

2/16/2015

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Prepare Your Oatmeal  The Traditional Way
We are not talking about quick oats, that you put into the microwave for a minute and it's ready. We're talking about preparing traditional rolled oats or oat groats. Speaking from personal experience with digestive issues preparing oatmeal the traditional way has many benefits. For centuries societies have soaked their whole grains before consuming them. I do this with my whole grain breads and preparing oatmeal is not any different.

Why Soaking is Important
All grains contain phytic acid (an organic acid in which the phosphorous is bound) in the outer layer or bran of the berry.  Soaking the oats in a weak acid allows the enzyme, lactobacilli and other helpful organisms to break down and neutralize the phytic acid. This will allow your intestinal track to absorb the calcium, magnesium, copper, iron  and especially zinc in the oat bran. Some believe there's not  much phytic acid present in the oats to make a difference and once you cook them for several minutes the acid is broken down. The real test is with your digestive system. Try it and see if you notice a difference.

Benefits Of Soaking Your Oats First
1. Your breakfast will stick with you until lunch. This is important if you are watching your weight.
2. Your body will be able to absorb the minerals in the grains more readily making the oatmeal more nutritious.
3. Shortens the cooking time in the morning since they are soaked overnight.

One of the biggest complaints of implementing the traditional method of soaked oatmeal is getting used to the mildly tangy taste.  I do not even notice the mild tang, but I drink kefir with every meal and I always add a touch of honey to my oatmeal. If this is an issue for you start out slow, the first time you make it, soak the oats in just plain water. The next time add 1 teaspoon acid of your choice. Build up the amount of acid until you reach the 2 tablespoons for 1 cup of water.
 
Soaking Oatmeal Recipe
Soaking Time: 7 hours
Cook Time: 5 minutes
Yield: 2 servings

Nutrition Info: Calories: 153.8 Fat: 3.0g Carbohydrates: 28.3g Protein: 5.1g

Soaking The Night Before
  • 1 cup rolled oats (not quick oats)
  • 1 cup water
  • 2 tbsp acidic medium (yogurt, whey, kefir, lemon juice, apple cider vinegar, buttermilk

The Next Morning

  • 1 cup water or milk
  • 1/2 tsp. salt

Instructions

  1. Add 1 cup of oats, water, and the acidic medium into a glass bowl and stir well. Cover and let sit overnight in the fridge (at least 7-8 hours).
  2. In the morning add another 1 cup of water or milk and the salt, stir well.
  3. Heat to a low simmer and cook for 5 minutes.
  4. Serve with a generous portion of butter and cream. (optional honey and raisins)


Recipe Method From Nourishing Tradition
http://www.thehealthyhomeeconomist.com
http://wholelifestylenutrition.com

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