I am too lazy to exercise, I must admit.
I am one of millions who dreams of a perfect beach body but still continues to sit in front of the TV and munch, munch, munch.
But recently, being sedentary has taken its toll.
Pediatric consultant: anong year ka na?
Me: 3rd year po dra
P: You got fat (puffs cheeks out for emphasis)
Friend: Buntis ka na?
Me: hindi pa
F: Hindi ka pa buntis nyang lagay na yan?!
Sir someone at the MMC Records Section: Hi dra
S: (kunot ng noo) tumaba ka po
I thought of the simplest way to start the bump control and I decided that i should try the whole grain way. Fill myself up with high fiber stuff, take less rice, and see where it goes.
I suppose I should tell you about the benefits of whole grain then.
Grains come from a class of food known as cereal grains. This includes wheat (wheat berries), rye, oats, barley, brown rice, corn, quinoa, bulgur, amaranth and millet, among a few others.
Grown in fields, whole grains are the entire seed (or kernel) of the plant. A single seed of grain contains three distinct parts: the bran, the endosperm and germ. If all three parts of the grain are present, the food is considered a whole grain.
- Bran. The outer seed layer: full of fiber, B vitamins, 50 percent to 80 percent of the grain’sminerals, plus other health-promoting plant substances called phytochemicals.
- Germ. The inner embryo: full of B vitamins, vitamin E, trace minerals and small amounts of healthful unsaturated fats, phytochemicals and antioxidants.
- Endosperm. The starchy middle: contains carbohydrates, some protein and smaller amounts of B vitamins.
Refined grain foods contain only the endosperm, the least nutritious part of the seed. White rice, for example, is the endosperm of a rice kernel, and white bread is made from the endosperm of a wheat kernel. Typically, the germ and bran are removed during milling. This reduces the nutrient content by 25 percent to 90 percent. Most refined grain foods are enriched with some, but not most, of the nutrients lost in milling.
What’s all the fuss?
Whole grains are loaded with health-enhancing nutrients. Eating more of them may help cut the risk of heart disease, some cancers and diabetes.
Whole grains offer two types of fiber and a host of vitamins, minerals and special plant compounds called phytonutrients.
Eating the right types and amounts of these grains may:
- Lower triglycerides
- Lower blood pressure
- Improve insulin control
- Ease constipation and other digestive disorders
- Help with weight management
- Slow the buildup of plaque in your arteries
Whole grains also help you meet your count of 25 to 35 grams of daily fiber per day. Along with beans, fruits and vegetables, whole grains are the only other category of food that contain fiber.
In the kitchen
Ready to start adding whole grains to your diet? They may be eaten whole, cracked, split or ground, or can be milled into flour and used to make breads, cereals and other foods. For the most benefits, look for products that have at least 3 grams of fiber per serving.
Try these simple meal and snack ideas to get started:
- Make a delicious grain pilaf. Cook in low-sodium chicken broth for added flavor.
- Add whole grains to soups, stews or casseroles.
- Make a whole-grain salad with fresh diced raw veggies.
- Eat oatmeal for breakfast (non-instant).
- Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs.
- Choose whole-grain breads, tortillas, pita and rolls.
- Try whole-grain muffins, or cornbread made with whole-grain corn meal.
- Enjoy whole-grain crackers, baked tortilla chips, popcorn or a brown rice cake as a snack.
- Substitute whole-grain flour for half of the white flour in recipes.
- Choose whole-grain pasta, pancakes or waffles for a change of pace.
Try to vary your choices, and experiment with different types of grains. If you are a fan of white rice, switch to brown or wild rice. Add barley to chicken soup instead of noodles. Try a grain you have never heard of before. The more variety, the better!
What I’m trying now:
Nestle almond clusters- Php 96 per box. I love cereals and can munch away a whole box. I never cared much about milk to go with them. This is my alternative to chips ( and so I try)
Rebisco wheat crackers- Php 37 for an entire dozen. The skyflakes for the mass maarte (haha, i fully admit!). Has a salty taste so its good na for me!
Quaker oats cookies- its good, yummy and best of all, cheap. You get a pack of 3 cookies from Php 10 and a six pack for Php 55