A Modern Guide to Ancient Grains

Whole wheat, brown rice, oats—you already know these grains can be part of a balanced diet, but what about ancient grains, AKA their grainy grandparents? Filled with vitamins, minerals, and fiber, ancient grains have been cultivated for a long time (for good reason), and many of them have specific health benefits while providing energy and promoting satiety. RELATED: The benefits of fiber Plus, broadening your grain horizons is great for your palate. Ancient grains tend to have a nutty taste and a somewhat chewier texture, but each is slightly different. Translation: you’ll never get sick of veggie-grain bowls if you can keep switching up the base. Here’s what you need to know about the most popular (there are many more) ancient grains. Ancient Grains Explained Amaranth Amaranth has a long history in Mexico and Peru and was a major crop for the Aztecs. Some say it was domesticated as far back as 6,000 to 8,000 years ago. It’s actually the seed of a broad-leafed, flowering plant, but its nutrition profile means it’s classified as a grain. It’s a great source of protein and is higher in lysine, cysteine and methionine—essential amino acids required for cell and brain maintenance—than other grains. It’s also rich in calcium, magnesium and iron, and is gluten-free. One popular way to enjoy it? As a breakfast porridge, like in this recipe from Nutrition Stripped. Buckwheat Indigenous to Central Asia where it still grows wild, buckwheat has also been providing fibrous nutrition to humans for up to 8,000 years. Like amaranth, it’s actually a seed that’s classified as a grain. Don’t let its name fool you; it’s not wheat and is, in fact, gluten-free. Buckwheat is  one of the best sources of protein in the grain world (23 grams per cup!) and is high in flavonoids that act as antioxidants. Buckwheat has also been linked to lowered risk of developing high cholesterol and high blood pressure and contains magnesium, which helps improve circulation and overall cardiovascular health. Soba noodles are made with buckwheat and are a delicious way to enjoy it, topped with stir-fried veggies. TRY THIS RECIPE: Shrimp Soba Noodles Farro A centuries-old staple in Mediterranean countries such as Italy, farro is a form of wheat. It’s a great source of protein and essential vitamins and minerals. Farro is also lower in calories than brown rice and quinoa, while higher in fiber. It is dense and chewy, and a great nutrient-rich substitute for rice in dishes like risotto. TRY THIS RECIPE: Broccoli Rabe and Farro-Stuffed Mushroom Freekeh Freekeh has been popular for centuries in countries such as Syria, Lebanon and Egypt. Here’s the thing: It’s not the name of a plant; it’s the result of a process. Green durum wheat is picked before it’s mature (hence the green color), and then it’s roasted, rubbed and dried, creating freekeh, a rice-sized, flavorful grain. It’s a good source of protein and fiber, and contains vitamins such as A, C, and E, plus potassium, magnesium and calcium. Since it’s roasted, it also comes with a smokiness compared to other grains. Millet The smallest of all grains, millet is thought to have originated in Asia and Africa thousands of years ago before spreading around the world. (Fun fact: It’s mentioned in the Old Testament.) It’s not as high in fiber or protein as some of the other ancient grains, but it does provide some of each and is a great source of micronutrients such as magnesium and manganese. It also has a much lighter, airier texture than denser grains such as farro and sorghum. So if you prefer a little less chewiness, it’s a good option. Quinoa Quinoa (the wellness world’s fave) is a plant that originated in Peru and Bolivia and was used by many ancient civilizations in South America. It’s gluten-free and high in fiber and protein, providing all nine essential amino acids (a rare feat in the plant world). It’s also rich in iron, B vitamins, zinc and calcium. The best part? Quinoa is probably the easiest grain (though technically it’s another seed classified as a grain) to cook, and its neutral flavor makes it a popular base for almost any meal. TRY THIS RECIPE: Quinoa Granola Sorghum Sorghum originally came from northeastern Africa and has been widely cultivated in the U.S. ever since Ben Franklin mentioned its powers in 1757. The gluten-free grain has been linked to diabetes prevention and contains compounds that may inhibit the growth of tumor cells. It also has more antioxidants than other grains. Its hearty, nutty flavor and bigger kernels are closer to the texture of farro than quinoa.   Spelt An ancient cousin to modern wheat, spelt was one of the first grains to be grown by early farmers as far back as 5,000 B.C. It comes with a rich sienna color and nutty flavor. The fiber found in spelt is linked to the prevention of heart disease and diabetes, reduced LDL cholesterol, and reduced breast cancer risk. Spelt is also an excellent source of vitamin B2, manganese, thiamin and copper. Pro tip: A final ancient grain takeaway? Cook your grains in vegetable broth instead of water for extra flavor and micronutrients.  

Can Food Journaling Really Help You Lose Weight?

Q: Can food journaling really help me lose weight? I despise it and never seem to stick with it. A: You know I hate to be the bearer of bad news. Of any kind. But, this bad news (for all of you despisers out there) isn’t too bad. You may even turn into food journaling lovers by the end of this blog. Food journaling can be your weight loss secret weapon for a whole lotta reasons, and it’s been around since, well, forever, for good reason: it works. So just like you may not love flossing routinely, you do it because it’s good for you and you want a pretty smile too. Need more specific reasons than that to break out a new food diary? Here ya go. 3 Reasons Why Food Journaling Can Help You Lose Weight Accountability.Whether it’s a drill sergeant friend, your nutritionist or simply your sturdy Ticonderoga pencil keeping tabs on what goes in your mouth, accountability works. Food journaling is definitely one way to be accountable either to yourself or to whoever is reading them. One study showed that keeping a food journal doubled a person’s weight loss. It found that the best predictors of weight loss were 1) how frequently food diaries were kept and 2) how many support sessions the participants attended. Those who kept daily food records lost twice as much weight as those who kept no records at all. Another study showed that the more food journals people kept, the more weight people lost. So basically those that maintained focus, diligence, and consistency with journaling were rewarded with fitting into smaller pants. Also, if you’re working with a dietitian or health coach, you’ll get a lot more out of that partnership if you’re sharing all your food deets. The good, the bad and the in between. Putting it all out there will help your nutrition guru help you. Food journaling can be kinda like getting a new gym membership and a fresh pair of kicks…you’re all excited to use them for the first few weeks, but when the novelty wears off, often so does your motivation and consistency. You gotta find a way to get comfy in your new kicks, even after they’re not new anymore, and realize that the more they get broken in, the better you might look in your LuLus. Honesty. Always a good thing, right? Food journaling keeps you honest – even if it’s just with yourself. When I ask clients about a typical a day of eating, I often get this for an answer: “I eat really well, not sure why I’m not losing. I eat a couple eggs for breakfast with a slice of whole grain toast, a kale salad, usually a few nuts for a snack and pretty balanced dinner of some kind of protein and usually a little rice or potato and a salad.” When I have them write down every detail, and I mean every detail, it goes something like this: “Two eggs prepared with butter and a drop of cheese. Slice of toast and two bites of my son’s waffle. Kale salad with dressing and parmesan cheese (I usually skip the cheese though), croutons and chicken. Three handfuls of nuts, diet soda and three bites of my daughters chocolate chip cookie (it was her friend’s birthday)…” You get where this is going. It’s easy to think you eat super clean but until you really hammer it out on paper, you often unintentionally don’t even realize just how much (or in some cases how little) you’re eating. Honesty and food journaling is always the best policy. Besides, your waistline is terrible at keeping secrets. Growth.Growth in all areas of life is always good idea. When it comes to weight loss, health, and food journaling, food journaling can be a wise sage that guides us in a new right direction. Food journaling allows us to reflect and analyze. What worked? What didn’t work? And, finally, how can I improve what I’m eating or the behaviors and habits I’m exhausting? There will come a day when you’ve nailed your diet and you don’t have to spend time food journaling anymore. That’s the ultimate goal, right? But there also may come a day when you need to go back to basics and clean things up again, and food journaling is the first thing you should turn to. It’ll be like riding a bicycle. It’ll feel familiar and easy even if it’s been a long time, and you’ll quickly remember how great it feels to have that wind in your hair…in a smaller pair of shorts.

4 Easy Ways to Improve Your Digestive Health

For years, I’ve been telling you to listen to your body. Digestive health is no different, it’s all about listening to your gut. What’s your gut telling you, and what should you be doing to be your most nutritious self? And I’m not just talking about reducing bloating, constipation, or indigestion. Gut health affects everything from your immune system, to your weight, to your brain function, so it’s really important to focus on what’s going on in your belly, or shall I say what’s going IN your belly? Here’s how to get things moving as regular as your morning commute.   4 Easy Ways to Improve Your Digestive Health Incorporate fermented foods These are foods like kefir, sauerkraut, kimchi. These foods begin with a live active culture and are fermented, giving them similar benefits of probiotics supplements. Eat Fiber Many fibers are considered prebiotics. This means that they feed the good bacteria already present in your gut. But different fibers feed different bacterias, so it’s important to get these prebiotics from multiple sources and from a variety of foods. Translation: eat a variety of fruits and vegetables.  Eat Frequently It’s much more beneficial for good digestion to eat consistent small meals throughout the whole day rather than just eating a few large meals intermittently. It will keep your digestive tract regular which is something we all can appreciate. My most successful weight loss clients also are those that eat consistently throughout the day. Drink lots of fluids. Our bodies need water for skin health, immunity and energy, but also to push things along through digestion. So while we need the bacteria for gut health, we also need the fluids to keep everything moving as it should. And there are other aspects of a healthy life to consider, too. Managing stress, exercising regularly, and even getting enough sleep will all affect your digestive health. If you’re thinking, “Hey! I’m already doing those things right, and I’m still not right!” then a probiotic might be just what you need. You can even take a probiotic as a bit of an “insurance policy” to make sure that you’re balancing the bacteria in your gut everyday, no matter what.  Just make sure that you’re taking one with the right strain for you and your body. There are a lot out there on the market available to you, and you want to make sure it will address your specific needs.