Whole-Grains 101 -- All You Need to Know

I have a question for YOU... are you eating enough whole-grains?  Most likely not.  Less than 1/3 of Americans are (1, 2, 3), so today I bring you 'Whole-Grains 101' -- who's eating them (and who's not); what whole-grains actually are; examples; recipes; and how to identify them on food labels.  All in under 9 minutes. 

It's recommended that Americans eat 3-5 servings of whole-grains a day (1, 2, 3).  The USDA says 'make half your grains whole' (5).  How many Americans are eating at least this measly amount?

Percentage of Americans achieving the whole-grain recommendation:

1.5% of children

4.3% of adolescents

4.8% of adults

6.4% >50 years (1, 2, 3)

This is horrible!  My recommendations are to make all of your grains whole and save refined grain products for treats or special occasions.

I'm not telling you never to eat a white flour cracker or slice of white bread ever again, but you should get these foods out of your house.   Stop buying and eating them regularly.  Instead, save them for special occasions when you have no other option.  Your waist line will thank you for it!

How much fiber are Americans eating?  

According to the National Health Interview Survey of 2000, the average American eats half of the recommended intake of fiber (4).  

This is horrible news my friends.  We are sliding down a slippery slop in the U.S. when it comes to diet.  Statistically, you are most likely either not eating enough whole-grains, fiber or both!  If you want to avoid the common chronic diseases that plague Americans (and the rest of most of the world) then you need to get educated and change your diet.

What is a whole-grain?

A whole-grain is a grain you can cook and eat directly from a garden.  It contains all of its original parts -- the bran, the germ and the endosperm.  When eaten 'whole' you're eating all of these part's vitamins, macronutrients, phytonutrients and fiber.  Each part has a different nutrient content, but how these pieces interact together is important too.  

Whole-grains can also be called 'intact' grains because again, all of the grain's original parts are well, intact.

What is a refined-grain?

When we eat refined grains, we are eating grains whose bran, germ and endosperm have been separated.  With white or 'wheat' (same thing) bread, you're just eating the endosperm.  You aren't getting the fiber and most of the nutrients.  You're eating empty calories that promote obesity and degenerative disease.  You have to overeat on these foods in order to feel full, because the nutrition has been removed.  Refined foods fool your satiety and stretch receptors, causing most people to gain weight.

Examples of whole-grain foods

• Corn (including corn meal + popcorn)
• Barley
• Rice (wild rice, red, brown)
• Millet
• Oats
• Wheat (spelt, farro, kamut, durum, bulgur, cracked wheat, wheat berries)
• Triticale (hybrid of rye and wheat)
• Rye
• Teff
• Sorghum (also called milo)

Pseudo-grains that are considered whole-grains

• Amaranth
• Quinoa
• Buckwheat

How to Identify Whole-Grains on Food Packages

Now, you won't have to worry about this if you just buy whole-grains in bulk.  Like brown rice for example.  But when you're buying processed products (different than refined), here's what to look for to know if the product is really a whole-grain.  

1.  Check the ingredient list.  Never believe anything on the front of a food package.   

2.  The word 'whole' must be in-front of the grain word for it to truly be a whole-grain.  For example, 'whole wheat' or 'whole barley.'  These words also used... rolled, cracked, stone ground, 100% durum wheat or sprouted.  For more info on determining what words are used for specific grains, click here.

3.  Checking the fiber content can help you gauge if the product is 100% whole-grain.  Check for at least 3g of fiber per serving.

Caution:  Some products will have the first ingredient listed as a whole-grain, but the rest of the ingredients won't be.  Or, the fiber intake will be high, but only because bran has been added to the food.  Always read the ingredient list.  

'Trisha Approved' Whole-Grain Recipes

• 'Quinoa Curry Bowl' -- less than 30 minutes to make.  Thank you Cathy Fisher!
• 'Polenta Pizza' -- again, thank you Cathy Fisher, your recipes are awesome!
• 'Tabouli' -- uses bulgur or cracked wheat.  Delicious!  

Here is a link to list of recipes that use rice and whole-grains.  Not every recipe is 'Trisha approved' but most are great.  

Congratulations... you've just completed Whole-Grains 101.  Now, I want you to ask yourself this question and reflect on your intake of whole-grains. Answer in the comments section below.  

Take Control Now

How many servings of 100% whole-grains did you eat yesterday?  How many servings of refined grains did you eat?  Which are you eating more of?  

Sources

1. O’Neil CE, Nicklas TA, Zanovec M, Cho S. Whole grain consumption is associated with diet quality and nutrient intake in adults: the National Health and Nutrition Examination Survey (NHANES) 1999- 2004. J Am Diet Assoc 2010;110:1461–8.

2. O’Neil CE, Zanovec M, Cho SS, Nicklas TA. Whole grain and fiber consumption are associated with lower body weight measures in US. adults: National Health and Nutrition Examination Survey 1999-2004. Nutr Res 2010;30:815–22.

3. Susan S Cho, Lu Qi, George C Fahey Jr, and David M Klurfeld. Consumption of cereal fiber, mixtures of whole grains and bran, and whole grains and risk reduction in type 2 diabetes, obesity, and cardiovascular disease. Am J Clin Nutr 2013;98:594–619

4. Thompson FE, Midthune D, Subar AF, McNeel T, Berrigan D, Kipnis V. Dietary intake estimates in the National Health Interview Survey, 2000: methodology, results, and interpretation. J Am Diet Assoc 2005;105: 352–63.

5. USDA. How many grain foods are needed daily?  Choose My Plate.  Accessed online March 2014 here.  

Why Plants are Better for Your Bones Than Dairy

Since we were children we’ve always heard -- "drink milk, it’s good for your bones."

We’re told this because milk has calcium and our bones need calcium.

And it’s true that our bones need calcium.  But milk and dairy products aren’t the only foods with calcium.  

In fact, there are healthier foods that have calcium (as well as a host of the other vitamins and minerals).

For example,

• 1 cup of garbanzo beans = 80 mg of calcium (1)
• 1 cup of kale = 24 mg of calcium (2)
• 1 cup of broccoli = 43 mg of calcium (3)
• 1 cup of raw carrots = 42mg of calcium (4)
• 1 cup of brown rice = 20 mg of calcium (5)

Even a banana has calcium!

• 1 medium banana = 6 mg of calcium (6)

Well how much calcium is in 1 cup of milk?

• 1 cup of non-fat milk = 299 mg (7)
• 1 cup of almond milk = 451 mg of calcium (8)

You get more calcium from drinking almond milk than from low-fat milk!

As well as having calcium, whole plant foods are smarter and safer choices for these 3 reasons...

1.  Whole plant foods contain fiber; they’re naturally low in calories and fat; contain zero cholesterol and they’re abundant antioxidants and all of the different vitamins and minerals our bones need. 

So with plants, you’ll get more bang for your buck compared to dairy.  You won’t only get calcium, but you’ll get a wealth of regenerative nutrients that are good for your whole body, not just your bones.

2.  Dairy products, on the other hand, don’t have fiber, contain cholesterol are naturally higher in fat, and they’re high in animal protein which negatively affects bones, despite containing calcium.

3.  You don’t need as much calcium as think you think. 

The World Health Organization (WHO) has written extensively on what they the calcium paradox (9).  That is, countries in the world where calcium intake is low, osteoporosis (appropriately defined as hip fracture rate rates) are the lowest in the world and in affluent countries where calcium intake is highest, the rate of hip fractures is highest (9). Countries with the highest calcium intakes have the most osteoporosis and fractures. 

In fact, a study published in the British Medical Journal looking at over 61,000 Swedish women for 19 years, found that people who consumed more than 1,137 mg of calcium per day had higher rates of hip fractures compared to people consuming less calcium (10).

Another study published in the Archives of Pediatrics and Adolescent Medicine, found adolescent girls consuming the most dairy products and calcium had more than double the risk of stress fractures versus the girls consuming less calcium and dairy (11).

In light of this evidence, the WHO states that only 400-500 mg of of calcium are needed to prevent osteoporosis .

---

There’s one thing I want you to remember from today’s Take Control Tuesday article and it's this...

Whole plants foods have calcium and you don’t need dairy to fulfill your calcium needs.     

Now it’s time for you to put this information into action because it’s useless if you don’t do anything with it.  

To help you do that, I want you to answer this Take Control Now question and share your comment on my website (below), on YouTube or Facebook.

Take Control Now Question

How can you substitute 1 serving of dairy products with 1 serving of whole plant foods in your diet?  What are your ideas?  

And if you liked this video, which I hope that you did, please 'like' it by clicking the like or thumbs up button and show me some love!

References

1.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Garbanzo beans. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/4771?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=garbanzo+beans

2. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Kale. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/3018?fg=&man=&lfacet=&count=&max=25&sort=&qlookup=kale&offset=&format=Full&new=&measureby=

3. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Broccoli. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/2908?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=broccoli

4.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, carrot. Accessed online, Sept. 2014 at http://ndb.nal.usda.gov/ndb/foods/show/2937?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=carrot

5. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Brown rice. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/6456?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=brown+rice

6.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, Banana, Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/2208?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=banana

7. USDA Agricultural Research Service, National Nutrient Database for Standard Reference, non-fat milk. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/134

8.  USDA Agricultural Research Service, National Nutrient Database for Standard Reference, almond milk. Accessed online, Sept. 2014 at: http://ndb.nal.usda.gov/ndb/foods/show/4161?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=almond+milk

9.  World Health Organization, Diet and Physical Activity Recommendations, accessed online September, 2014 at: http://www.who.int/dietphysicalactivity/publications/trs916/en/gsfao_osteo.pdf

10.  Warensjo E, Byberg L, Melhus H, et al. Dietary calcium intake and risk of fracture and osteoporosis: prospective longitudinal cohort study. BMJ. 2011;342:d1473.

11.  Sonneville KR, Gordon CM, Kocher MS, Pierce LM, Ramappa A, Field AE. Vitamin D, Calcium, and Dairy Intakes and Stress Fractures Among Female Adolescents. Arch Pediatr Adolesc Med. Published ahead of print March 5, 2012.

What to do if you fall off the diet wagon

In March I featured a story about a woman, Faith Clemente, who lost 20 pounds in 7 weeks.  How did she do it?  She simply signed up for my email updates and received a free resource guide instantly in her inbox.  This guide has the best books, movies and recipe websites for adopting a health promoting, plant-based diet.  

Faith Clemente, Mother of 2, Legal Secretary, Newberg, OR

Faith utilized these resources.  She read the books, watched the movies and learned about a whole foods, plant-based diet.  She implemented what she learned and began losing about 3 pounds per week all while raising 2 kids and working as a legal secretary.

How is Faith doing now?  

Today I update you on Faith's progress and give you 3 take-home points for adopting and maintaining a plant-based diet, including what to do if you fall off the wagon, inspired by Faith's story.

Here's what Faith has to say now...

“(Two months later) I pretty much went back to eating the way I grew up eating. Meat, dairy, milk, processed food etc. I gained (back) a few pounds but what I noticed the most was I felt icky. I didn’t have energy after work or even enough to get me through work. My skin broke out with acne really bad, and I just didn’t feel vibrant. My mood wasn’t bright anymore. I was not as patient with my kids and I even snapped at my husband. ”

Lesson #1.

Most people 'fall off the wagon' during their transition to a whole foods, plant-based diet, like Faith did at some point.  This is OKAY.  

It doesn't mean you're failure, a screw-up or that you can't do this.  It simply means you have to try again.  Don't put yourself down, just start eating plant-based again.  With each try, it gets easier and easier until eventually, you eat this way everyday for years. 

Going back on the diet should be even easier this time too, because you've most likely already experienced the benefits from a plant-based diet.  Your energy has most likely increased, you've lost weight, your complexion improves and your bowels are flowing smoothly, some of which Faith experienced (see her full story here).  

Then, after reverting to your old eating habits, you fill sick and 'icky' as Faith put it, further motivating you to eat well again and hop back on the plant-based eating wagon.

Faith continues… 

“I’ve learned that if I eat plant based 100 percent I lose weight. If i eat plant based most of the time I maintain and not gain anything.

So as of Monday I have started eating whole food plant based 24/7. And have lost 2 lbs in 4 days.”

Lesson #2

The greatest health benefits come from greatest diet adherence.

The more compliant you are, the greater and quicker results you will experience.  

As Dr. Pam frequently explains, getting results from a plant-based diet is like opening a combination lock.  If you know 2 of the 3 numbers, the lock won't open.  If you eat the diet 75% of the time, you won't experience optimal health.  If you know all 3 lock numbers in the right combination, the lock opens.  Likewise, if you eat a plant-based diet everyday like both Dr. Popper and I recommend, the lock will open, and you'll experience the health results you want.

Just as Faith said, when she eats plant-based 100%, she loses weight.  When treats and other foods creep into her diet she maintains her current weight or gains the weight back.

Research supports this too.  Dr. Dean Ornish found a correlation between dietary adherence and percent diameter stenosis (the "clogged-up-ness" of arteries) in a 5 year study.  The tertile of participants with the greatest level of adherence experienced the most disease reversal and the tertile adhering least, halted the progression of the disease, but did not reverse it (P = 0.04) (1).  

(I write about this more in my Master's thesis published here).  

It's great to hear that Faith is continuing forward on her plant-based journal and although she fell off the wagon for a bit, now she's back on and continuing forward.  

What are some things you can do to help you get back on track and reduce the likelihood of falling off the wagon again?

This brings me to lesson number 3... 

Lesson #3

Get support.

Seriously.  Research shows people who get support when adopting and maintaining a new diet are more successful than those who don't (to the point that you may not become successful at all).  

A study by Neal Barnard, MD and team found that at both 1 and 2 years after adopting a plant-based diet, the group that had support lost significantly more weight than those who were unsupported (2).

---

As a plant-based Food Coach and nutrition educator, I am your #1 cheerleader for helping you maintain and plant-based diet and perfect the diet to get the results you want.

One great way you can get support, is to set-up a monthly appointment with me via phone, Skype or in person.  These appointments are equally or even more important than you going to your doctor regularly to discuss your medication.  Take your health seriously, learn how to change your diet and keep it that way.  Get support now.  

These appointments will hold you more accountable to your diet.  I'll review a 5 day food journal of yours each month and we'll discuss your progress and problems.  Likewise, I'll be honest with you and let you know where you need to improve to get the results that you want (while having a fun :).  

If you're interested in a monthly coaching session with me (I'd love to meet you!), click here.  Or, see how I've already helped others achieve their goals, here.  

And if you're in Oregon...

Get a dose of support from me at Love Yoga on September 14th for my 'How to Lose 1-3 Pounds Per Week' event (with taste-tests!).  Pre-registration is required seating is limited to just 25 seats.

Now I'd love to hear from you.  Answer today's Take Control Now question and support yourself and others by creating a community with comments.

Take Control Now

Have you ever 'fallen off the diet wagon?'  How did you get back on? 

Please share your thoughts by clicking 'comments' at the end of this page.

References

1. Ornish, D., Scherwitx, L., Billings, J., Gould, L., Merritt, T., Sparler, S., Armstrong, W., Ports, T., Kirkeeide, R., Hogeboom, C. & Brand, R. 1998, "Intensive lifestyle changes for reversal of coronary heart disease", The Journal of the American Medical Association, vol. 230, no. 23, pp. 2001.

2. Turner-McGrievy, G.M., Barnard, N.D. & Scialli, A.R. 2007, "A two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet", Obesity, vol. 15, no. 9, pp. 2276-2281.

Vegan, Plant-Based Food for Camping

Last night I returned from a fun-filled camping trip.  My ladies and I car-camped for a night and set off for hiking and swimming along Scott Mountain trail in Oregon the next day.  As you can see, it was beautiful and a lot of fun with great friends.  However...  

Me, Anna, Jodi and Maggie at the summit of Scott Mountain, Oregon.

We made sure we were eating an abundance of whole, plant-based foods to sustain us during our trip (it was more like an adventure really) because traditional, American camp food is crap.

I'm talking traditional hotdogs and hamburgers for lunch and dinner, s'mores for dessert,  scrambled eggs and bacon for breakfast and chips and pretzels for snacks.  If you're lucky, there might be some baked beans in there.  

Where are the vegetables!?  The plants?  In these traditional eats?

To incorporate more whole, plant-based meals while camping, try these healthy, plant-based dishes to satisfy your hunger instead.  

Plant-Based Camping Recipes/Easy Meals

Breakfast: Oatmeal.  Bring little baggies filled with regular rolled oats, raisins and cinnamon.  Then, all you need is hot water to pour on top of your pre-made mix (in a bowl of course).  Next, chop up a banana or a piece of fruit for on-top.  This is also an excellent breakfast for a day of hiking.

(Psst.. you don't want to use 'thick' oats when cooking this way. You'll risk having hard, thick oats instead of soft and chewy!).

Lunch:  If you're on the trail, fill your hiking pack with a boxed soup and a baked sweet potato.  If you're hanging around camp with the kids, make veggie-hummus or -avocado sandwiches.  Spread oil-free hummus or 2 slices of avocado on 100% whole-grain bread, and top with sliced cucumber, carrot and lettuce.  Fresh fruit for a side-dish or again, boxed soup.

Snacks:  I brought lightly salted edamame beans, fruit, baked sweet potatoes and boxed soups that I could eat straight from the carton, or warm up on the fire on our camping trip.  Slices of watermelon were perfect in the heat!

Dinner:  Mexican tortilla wraps.  Combine canned beans, canned corn and salsa in a pot and place on the fire until warm.  While this is cooking, warm tortillas on the fire.  Then, simply add the warmed mixture to the tortillas and bam you have dinner (just don't forget your can opener!).  Takes less than 15 minutes. 

In addition you can, heat corn on the cob on the fire.  Leave the husks on, and once it's cooked, eat plain or spread a lime wedge along the corn and top with your favorite seasoning.  Mine is taco or cajun seasoning.  

Marinated veggie skewers are also a great addition and 100% whole-grain pasta with a can of tamato sauce (oil and sugar free) is also easy and quick to make.  

Dessert:  Fresh fruit like watermelon, peaches and seasonal summer fruit are always delightful.  

However, if you're looking forward to making something around the camp fire, try a roasted banana boat s'more.  Slice the length of a banana's peel with a knife length wise and insert a tablespoon of dark chocolate or peanut butter along the banana's flesh.  Close the peel and place on the grill on the fire or on a hot rock.  Open once warm and enjoy directly out of the peel with a spoon or, spoon out onto graham crackers instead of using marshmallows (marshmallows are horrible for you and your kids and ya'll should NEVER eat them!).  Replace all your marshmallows with campfire bananas (they're even sweeter this way!).  

Now I'd love to hear from you.  Please answer today's Take Control Now question in the comments section below and then click 'like' to show me some love and let others know, "that hey, there's valuable information here!".  Thanks.

Take Control Now

What's your favorite, healthy, plant-based meals for camping?  What unhealthy (treats) food are you serving that you shouldn't?

Answer in the comments section below and find me on social media.

4 Easy Ways to Eat More Greens

Leafy greens are some of the healthiest foods on the planet.  Edible leafs such as kale, collard greens, swiss chard, the many varieties of lettuce, mustard greens, frisee, cilantro, parsley, spinach, arugula, broccoli rabe, dandelion greens, cabbage, bok choy, turnip greens and beet greens are some of the best foods you can put in your body.

Organic dandelion greens on their way to be planted.

Why are leafy greens (especially dark leafies) so good for you?

These beauties are jam-packed with vitamins, minerals and cancer fighting compounds, more than most all other foods, while being incredibly low in calories and fat.  

Kale for example, contains 100 mg of calcium in just 1 cup, as well as 329 mg of postassium, 95 mcg of folate, 80 mg of vitamin C, 335 mcg of vitamin A, 3971 mcg of beta-carotene, 5493 mcg of lutein + zeaxanathin and SO many more health enhancing compounds in trace amounts (1).

Freshly picked organic kale.  Yes, that's me in the field!

But as Americans, we're barely eating these glorious leafy greens and you should be eating them everyday!  Your goal is to eat leafy greens at least one time each day!

But to do this you need easy and delicious techniques to actually eat them, that both you and your family will love.    

4 Easy Ways to Eat More Greens

1.  Make delicious dressings and sauces.

When you pour amazing dressings and sauces over salads or steamed greens, it makes it delectable to eat them.  I LOVE Cathy Fisher's avocado-cucmber dressing which even has leafy greens in it!  Or, try this lemon-tahini dressing, again from the talented Cathy Fisher (2).

Make a large batch of dressing every 3-5 days and keep in your fridge.  This way, you'll always have delicious dressings on hand and you can ditch those bottles of ranch that are disastrous for you.

2.  Eat more than 1 type of green in your salads.  

Instead of just ice-berg lettuce, try romaine combined with spinach, and cilantro for example.  This would be great with black beans, sweet potato chunks, peppers, onions and salsa on-top.

You can also find pre-made salad mixes in the grocery store, or freshly picked and more exciting salad mixes at your local farmer's market.  

When you add an amazing dressing from the examples provided above, it will be so easy to start munching on salad.  You won't want to stop!

Make sure you top your greens with other veggies, herbs and beans (even potato chunks!) to make your salad even more delicious.  

3.  Add leafy greens to smoothies.  

Next time you make a fruit smoothie try adding just 1 leaf of kale or collard greens, 1-2 pieces of romaine, or a 1/2 C of raw spinach.  Because the taste of fruit is so sweet, you'll never even taste the greens!  

I'll even add romaine leaves to my banana ice-cream.  Romaine is a bit sweet so you don't taste it, plus, it turns the "ice-cream" green!  (You could turn it into mint chocolate chip ;-).  

P.S. kids love fruit smoothies, even with greens!

4.  Add finely chopped greens to soups and most meals.

This is a very simple technique.  Chop 1 kale leaf or other 'tougher greens' like mustards, collards or swiss chard very finely.  Then, simply add this small amount to a large pot of stew, chili, on-top of your pizza, in pasta or into your veggie burger mix.  Add spinach leaves to a sandwich or a rice and bean bowl and then add a bit of chopped romaine on-top.

You can also buy pre-chopped frozen kale (or other greens) mixes and simply 'pour' them into chili or soup.  

Every little bit of leafy green counts, so try and add them whenever and wherever you can!  

---

Now I'd love to hear from you.  What did you think of this article?  I encourage your to share your comments and feedback below, to share this article with a friend and show me some love by 'liking' this article.  Thanks!

Take Control Now Question

What's your favorite way to incorporate greens into your daily diet?  Which one of these techniques would you try first and why?

References 

1.  Kale, USDA Nutrient Database, Accessed online July 2014 at http://ndb.nal.usda.gov/ndb/foods/show/3030?fg=&man=&lfacet=&count=&max=25&sort=&qlookup=kale&offset=&format=Full&new=&measureby=#id-1

2. Cathy Fisher, www.StraightUpFood.com