Health Benefits of Whole Grains | Whole grains are healthy

Whole grains are healthy | Here Are the Reasons Why You Should Eat Them

Published by: Blue Label Weekly Magazine | WEBSITE

 

Grains That Are Good For You 

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BETTER LIFE | LONGEVITY | BETTER LIFE AND LONGEVITY | Superfoods and Their Benefits | Eat Healthy | Positive Energy Yields Positive Results! | Find Success in Life | America’s Food Basket Supermarkets | AFB SUPERMARKETS | Convenient Locations in Massachusetts | Quality Food Products | Affordable Prices | Anatomy of a Healthy Plate | Developing Healthy Eating Patterns | Keeping Stress at Bay Naturally | Foods That Can Help Diminish Anxiety | Few Things You Should Always Buy at America’s Food Basket | Shoppers love America’s Food Basket Supermarkets | Rotisserie Chicken For The Win | Organic Options | Your Family’s Health First | Cold Meats | Baked Goods | Produce | Freshness and Reliability | International Foods | Massachusetts locations International Foods | Cheers to Great Taste, Health, and savings! | [ WEBSITE ]

Unless you have celiac disease, gluten intolerance, or another reason to cut back on grain consumption, the USDA recommends eating grains daily with at least half being whole grains. With whole grains, you’re getting fiber, a healthy plant-based protein, vitamins, minerals, and a variety of phytochemicals that will improve your health.

Whole Grains | What Are They?
Whole grains have all of the parts of the original kernel—bran, germ, and endosperm—in the original proportions but stripped of the the bran and germ in refined state.

One very important point, however, is that you must always look for the word “whole”—either whole grain or whole wheat on the label, and also ensure the grain is one of the first three ingredients listed on the label. Likewise, a whole grain stamp from the Whole Wheat Council indicates there’s at least half a serving of whole grain inside. And don’t be fooled by bread that looks healthy because it’s brown. It may just be colored with molasses or brown sugar.

Whole Grains Can Contain a lot of fiber
Fiber is one big reason to eat whole grains as adults need about 25 to 35 grams of fiber daily, and whole grains contain two types—soluble and insoluble—which are both beneficial to your health. You’ll get 5.8 grams of fiber in two slices of dark rye bread, but only 1.9 grams from the same amount of white bread. Because it digests slowly, fiber also helps you feel fuller longer. And fiber’s health benefits are well known—it can help control blood sugar, lower LDL or “bad” cholesterol, and reduce colon cancer risk. Granted not all whole grains are high in fiber, some of the best sources include oats, barley and bulgur.

Whole Grains Help Digestion
Whole grains have other digestive benefits, including regular bowel movements and help ward off diverticulosis, the condition in which little pouches form in the colon wall, causing inflammation, constipation, diarrhea, and pain. Fiber is responsible for much of the benefit, but whole grains also contain lactic acid, which promotes good bacteria in the large intestine. These organisms aid digestion, promote better nutrition absorption, and may even beef up the body’s immune system.

Whole Grains Lower Cholesterol
Likewise, whole grains also help your body with getting rid of bad cholesterol and also help lower triglycerides, both of which are major contributors to heart disease. It’s been found that women who ate 2-3 servings of whole grain products daily were 30% less likely to have a heart attack or die from heart disease compared with women who ate less than one serving a week. “Any form of whole grain—including whole wheat, oats, brown rice, barley, corn, quinoa, rye, buckwheat, and millet—will confer benefits for heart health,” says Cheung. “When it comes to oatmeal, steel-cut is better than instant.”

Whole Gains Blood Pressure

The heart benefits of whole grains don’t stop with cholesterol and triglycerides. They also lower blood pressure, one of the most important risk factors for heart disease. One study found a 19% lower risk of hypertension among men who ate more than 7 servings of whole grain breakfast cereal a week compared with those who ate one or less. A study of women also found a benefit of eating whole grains instead of refined grains substantially lowers blood cholesterol.

Whole Grains Weight

People who eat a lot of whole grains are more likely to keep their weight in check and less likely to gain weight over time than those who eat refined grains. In one study, women who consumed the most wheat germ, brown rice, dark bread, popcorn, and other whole grains had a 49% lower risk of “major weight gain” over time compared with women who favored doughnuts and white bread. Result of another study revealed that middle-aged men and women who ate a diet high in fiber gained 3.35 pounds less than those with who went for refined products.

Whole Grains Fat

Even if eating whole grains doesn’t actually make you lose weight, studies have shown that it can help you cut down on the amount of body fat you have and lead to a healthier distribution of that fat. Specifically, eating whole grains can leave you with less belly fat—what scientists kindly call “central adiposity”—which increases your risk of diabetes and other health woes.

Whole Grains Make You Feel Full
One way whole grains may help you control your weight is by making you feel fuller than refined grains such as cookies or white bread. “Whole grains take longer to digest and have a more satiating effect,” says Gans, who is also author of The Small Change Diet. This could also help keep your portions under control. Try rye or protein-packed quinoa to get maximum fullness.

They help regulate blood sugar

One of the main benefits of whole grains is that, compared to refined grains, whole grains help keep your blood glucose from spiking, which can reduce your risk of type 2 diabetes, among other things. It’s been found that women who ate 2-3 servings of whole grains a day had a 30% lower risk of diabetes than women who ate little or no whole grain products. Another analysis found a 32% lower risk of diabetes in people who ate 3 or more servings a day of whole grains versus a 5% risk reduction in those who ate refined grains. Something as simple as swapping one third of a serving of cooked white rice a day (about 2 ounces) for brown rice was associated with a 16% decline in type 2 diabetes risk. Consuming whole grains has been proven to provide some preventive measures against type 2 diabetes, and can be a smart choice for people with pre-diabetes predisposition or high risk of diabetes.

Adult men and women should get 1,000 milligrams of calcium a day / Some Grains that Deliver Calcium
As it’s been widely known, whole grains may not be an abundant source of calcium, one grain “Teff”, a whole grain type that is common in Ethiopia, has about 123 milligrams of calcium, approximately the same amount to a half cup of cooked spinach.

Some grains offer vitamin C
Although whole grains aren’t your first go-to source for vitamin C, some of your recommended daily allowance of vitamin C can be obtained from the whole grain known as amaranth – a grain that originates from Mexico and Peru – is also high in other vitamins and minerals including iron, and is rich in protein, keeping you full longer.

They are a good source of B vitamins
Whole grains are great for metabolism as they are rich in the B vitamins thiamin, riboflavin, niacin as well as folate (folic acid), which helps the body form red blood cells as it is critical for preventing birth defects in babies. Furthermore, whole grains, like Bran, can also help women who are pregnant or thinking about getting pregnant with their multivitamin requirements.

They deliver essential minerals
Whole grains are a great source of essential minerals, including iron, which transports oxygen throughout the body and helps prevent anemia; magnesium, which builds bones; and selenium that protects against oxidation that keep our bodies healthy. They also contain zinc, that is necessary to keep your immune system in fighting shape.

They May Reduce asthma risk
An overall healthy diet with more whole grains, fruits and vegetables and less meat, as well as refined foods may reduce asthmatic wheezing.

It’s been found that eating whole grains early in life may ward off asthma and other allergic conditions. It’s also been found that children who were introduced to oats as infants were less likely to have asthma or allergic rhinitis by the time they turned five.

They Cut Markers of Inflammation
Inflammatory condition, like asthma, may be eased by consuming whole grains. It’s also been suggested that whole grains, like barley or brown rice, or a combination of the two reduced markers of inflammation in the gut, and may also cut levels of C-reactive protein – the marker of inflammation that has been associated with the risk of heart disease and type 2 diabetes but also with issues in pregnancy such as premature birth, preeclampsia and fertility problems.

Whole Grains May Lower Cancer Risk
Though mixed, but eidence that consumption of whole grains as well as vegetables and fruits may lower the risks of certain cancers, such as colorectal, breast, and pancreatic cancer, is growing.

Protection for Your Teeth And Gums
In a study of almost 35,000 male health professionals aged 40-75, participants who consumed the highest amounts of whole grain were 23% less likely to get gum disease than those who stayed away from whole grains. This was true even after taking into account other factors like smoking, age, and body size. Since gum disease is linked to inflammation and other health conditions like heart disease, this is about more than just a pretty smile.

Better Life and Longevity
Whole grains help you live better and may help you live longer. Result of a study on postmenopausal women suggested that women who consumed regular servings of whole grains weekly had a much lower risk of dying from causes other than cancer or heart disease when compared with women who had few or no whole grains in their diet. Result of another study concluded that men who consumed 1 or more servings a day of whole-grain cereal had a 17% reduced risk of dying than those who never or hardly ever ate it.

Whole Grains Resistant Starch
Although carbs are good for you, the trick is to find the right kind of carb that act more like a fiber as well as starch resistant. As they are not easily digested, they move slowly through your digestive system burning more fat, stoking the hormones that make you feel full, maintaining your insulin in good working order and keeping blood sugar and cholesterol levels down. Ten to fifreen grams daily. Oatmeal, pearl barley and brown rice are all good whole grain sources of Resistant Starch, which is also found in green bananas and other non-grain foods.

BETTER LIFE | LONGEVITY | BETTER LIFE AND LONGEVITY | Superfoods and Their Benefits | Eat Healthy | Positive Energy Yields Positive Results! | Find Success in Life | America's Food Basket Supermarkets | AFB SUPERMARKETS | Convenient Locations in Massachusetts | Quality Food Products | Affordable Prices | Anatomy of a Healthy Plate | Developing Healthy Eating Patterns | Keeping Stress at Bay Naturally | Foods That Can Help Diminish Anxiety | Few Things You Should Always Buy at America's Food Basket | Shoppers love America's Food Basket Supermarkets | Rotisserie Chicken For The Win | Organic Options | Your Family’s Health First | Cold Meats | Baked Goods | Produce | Freshness and Reliability | International Foods | Massachusetts locations International Foods | Cheers to Great Taste, Health, and savings! | [ https://afbmalaunchpad.com/ ]
BETTER LIFE | LONGEVITY | BETTER LIFE AND LONGEVITY | Superfoods and Their Benefits | Eat Healthy | Positive Energy Yields Positive Results! | Find Success in Life | America’s Food Basket Supermarkets | AFB SUPERMARKETS | Convenient Locations in Massachusetts | Quality Food Products | Affordable Prices | Anatomy of a Healthy Plate | Developing Healthy Eating Patterns | Keeping Stress at Bay Naturally | Foods That Can Help Diminish Anxiety | Few Things You Should Always Buy at America’s Food Basket | Shoppers love America’s Food Basket Supermarkets | Rotisserie Chicken For The Win | Organic Options | Your Family’s Health First | Cold Meats | Baked Goods | Produce | Freshness and Reliability | International Foods | Massachusetts locations International Foods | Cheers to Great Taste, Health, and savings! | [ https://afbmalaunchpad.com/ ]

Keeping Stress at Bay Naturally | Foods That Can Help Diminish Anxiety

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When feeling stressed, abundant air inflow, like opening an additional Window or door, along with deep inhaling are ideal. Likewise, eating one or some of the following ten superfoods may help put you at ease:

America's Food Basket Supermarkets | Massachusetts Locations |Anatomy of a Healthy Plate | Developing Healthy Eating Patterns | Keeping Stress at Bay Naturally | Foods That Can Help Diminish Anxiety | Few Things You Should Always Buy at America's Food Basket | Shoppers love America's Food Basket Supermarkets | Rotisserie Chicken For The Win | Organic Options | Your Family’s Health First | Cold Meats | Baked Goods | Produce | Freshness and Reliability | International Foods | Massachusetts locations International Foods | Cheers to Great Taste, Health, and savings! | [ https://afbmalaunchpad.com/ ]
America’s Food Basket Supermarkets | Massachusetts Locations |Anatomy of a Healthy Plate | Developing Healthy Eating Patterns | Keeping Stress at Bay Naturally | Foods That Can Help Diminish Anxiety | Few Things You Should Always Buy at America’s Food Basket | Shoppers love America’s Food Basket Supermarkets | Rotisserie Chicken For The Win | Organic Options | Your Family’s Health First | Cold Meats | Baked Goods | Produce | Freshness and Reliability | International Foods | Massachusetts locations  | Cheers to Great Taste, Health, and savings! | [  SUPERMARKET WEBSITE ]

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 Asparagus

With its low levels of folic acid, a single cup provides two-thirds of your daily value, and it’s easy to fit into almost any meal. Moreover, its mood-enhancing nutrient helps you with staying calm.

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Avocado

Granted vitamin B is great for healthy nerves and brain cells, feelings of anxiety may be rooted in a B vitamin deficiency. Avocados are high in monounsaturated fat and potassium, which help lower blood pressure, and are rich in stress-relieving B vitamins.

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Blueberries

Blueberries, being rich in antioxidants and vitamin C, are stress-busters.  which hem mighty. Vitamin C and antioxidants help repair and protect our bodies cells. Although they are tasty all by themselves,  the best way to boost the nutrition is with a serving of yogurt or high-fiber cereal.

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America’s Food Basket Supermarkets | Massachusetts Locations |Anatomy of a Healthy Plate | Developing Healthy Eating Patterns | Few Things You Should Always Buy at America’s Food Basket | Shoppers love America’s Food Basket Supermarkets |  | Organic Options | Your Family’s Health First | Cold Meats | Baked Goods | Produce | Freshness and Reliability | International Foods | Massachusetts locations | International Foods | Cheers to Great Taste, Health, and savings! | [ AMERICA’S FOOD BASKET STORE LOCATIONS ]

Almonds

The vitamins B2 and E in almonds help bolster the immune system during times of stress. Daily consumption of almonds does the body good. Almond butter on fruit slices or whole wheat crackers are quite tasty.

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Oatmeal

Oatmeal is another food that helps get the calm-inducing hormone serotonin flowing. Go with thick-cut, old fashioned oats that require cooking instead of instant oatmeal. Why? Coarse oats are higher in fiber and so they take longer to digest (meaning their calming effect actually lasts longer)

The Healthy Plate/ What’s on Your Plate?

Oranges

Granted vitamin C lowers blood pressure and the stress hormone cortisol, eating a whole orange or drinking a glass of freshly squeezed orange juice without added sugar will provide you with a quick burst of vitamin C.

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Salmon

Being one of the best sources of omega-3 fatty acids, salmon consumption helps keep cortisol and adrenaline under control when dealing with extreme stress.  Four ounces of Salmon at least three times a week helps protect your heart when those stress hormones are surging.

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 Spinach

Spinach can gives you a comforting effect as it is packed with magnesium, the mineral that helps regulate cortisol levels and promote feelings of wellbeing. A cup of spinach provides you with 40 percent of your daily quota of magnesium.  Best yet, it can substitute lettuce, and can be enjoyed in salad, steamed as a side dish, or incorporated into legumes or soup.

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Turkey

Turkey is rich in the amino acid tryptophan found in. Tryptophan signals the brain to release the feel-good chemical serotonin that promotes calmness and sleepiness.

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America's Food Basket Supermarkets | Massachusetts Locations |Anatomy of a Healthy Plate | Developing Healthy Eating Patterns | Keeping Stress at Bay Naturally | Foods That Can Help Diminish Anxiety | Few Things You Should Always Buy at America's Food Basket | Shoppers love America's Food Basket Supermarkets | Rotisserie Chicken For The Win | Organic Options | Your Family’s Health First | Cold Meats | Baked Goods | Produce | Freshness and Reliability | International Foods | Massachusetts locations International Foods | Cheers to Great Taste, Health, and savings! | [ https://afbmalaunchpad.com/ ]
America’s Food Basket Supermarkets | Massachusetts Locations |Anatomy of a Healthy Plate | Developing Healthy Eating Patterns | Keeping Stress at Bay Naturally | Foods That Can Help Diminish Anxiety | Few Things You Should Always Buy at America’s Food Basket | Shoppers love America’s Food Basket Supermarkets | Rotisserie Chicken For The Win | Organic Options | Your Family’s Health First | Cold Meats | Baked Goods | Produce | Freshness and Reliability | International Foods | Massachusetts locations International Foods | Cheers to Great Taste, Health, and savings! | [ https://afbmalaunchpad.com/ ]

Shoppers love America’s Food Basket Supermarkets | Food Items that You Should Always Buy at America’s Food Basket Supermarkets

America’s Food Basket Supermarkets | WEBSITE |  BLUE LABEL WEEKLY MAGAZINE | WEBSITE |

Shoppers love America’s Food Basket Supermarkets

America's Food Basket Supermarkets | Massachusetts Locations | Whole Grains | Organic Food | Vegan Food Recipes | Vegetarian Recipes | Few Things You Should Always Buy at America's Food Basket | Shoppers love America's Food Basket Supermarkets | Rotisserie Chicken For The Win | Organic Options | Your Family’s Health First | Cold Meats | Baked Goods | Produce | Freshness and Reliability | International Foods | Massachusetts locations International Foods | Cheers to Great Taste, Health, and savings! | [ WEBSITE ] https://afbmalaunchpad.com/
America’s Food Basket Supermarkets | Massachusetts Locations | Whole Grains | Organic Food | Vegan Food Recipes | Vegetarian Recipes | Few Things You Should Always Buy at America’s Food Basket | Shoppers love America’s Food Basket Supermarkets | Rotisserie Chicken For The Win | Organic Options | Your Family’s Health First | Cold Meats | Baked Goods | Produce | Freshness and Reliability | International Foods | Massachusetts locations International Foods | Cheers to Great Taste, Health, and savings! | [ WEBSITE ]
From the produce to the fried chicken as well as the gracious employees, America’s Food Basket Supermarkets is an ideal grocery store. Many shoppers have gotten in the habit of making regular (weekly or daily ) America’s Food Basket Supermarkets visits with their shopping lists to stock their homes with food and supplies.

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Wondering what you should always buy at America’s Food Basket Supermarkets?

Here is a list for your next trip to the grocery store:

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Rotisserie Chicken For The Win

Calling you from the warming box in the deli section, our rotisserie chickens have been saving mealtime for years. There are so many reasons to add one to your grocery cart.

Why Consuming Whole Grains Is Good For You

Organic Options | Your Family’s Health First

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Organic produce contains fewer pesticides. Organic food is often fresher because it doesn’t contain preservatives that make it last longer. Organic farming is better for the environment. Organically raised animals are NOT given antibiotics, growth hormones, or fed animal byproducts.

 Organic Food And Its Benefits

Cold Meats

When desperate for lunch and pressed for time, go to your nearest America’s Food Basket Supermarkets deli and pick up some fresh cold meats. Try the Boar’s Head Chicken or the Boar’s Head Turkey, two of America’s Food Basket Supermarkets classics.

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Baked Goods

Just try getting out of America’s Food Basket Supermarkets without picking up something from the baked goods department. It’s just about impossible. We’re big fans of Portuguese and Caribbean breads, bagels, cookies and other delicious offerings that give and give when you’re cooking meals during the week.

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Produce | Freshness and Reliability

America’s Food Basket Supermarkets does an outstanding job with produce. A trip to the fruits and veggies section will make you feel better about meal planning for the week ahead.

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International Foods

Regardless of the continent or region’s  foods you’re craving—from the Caribbean, Central and South America, Europe, Africa, Asia, and North to British to Mexican and everywhere in between—America’s Food Basket Supermarkets  has an abundant quantity of imported and internationally inspired products to try.

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Cheers to Great Taste, Health, and savings!

 

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Hot and Spicy Red Beans and Vegetables Recipe

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Published by: Blue Label Weekly Magazine | www.bluelabelweeklymagazine.com

This is a delicious and flexible recipe that allows you to add your choice of spices, as you wish.

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INGREDIENTS

Inbound marketing strategies that will get you noticed[CLOSE MORE DEALS]

DIRECTIONS

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  1. In a small bowl, combine the first 6 ingredients; set aside.
  2. Cut broccoli stalks into ¼-inch slices; set aside.
  3. Heat oil in a wok or large nonstick skillet at medium-high heat until hot.
  4. Add in onion; stir-fry 4 minutes; add in broccoli and carrot; stir-fry until crisp-tender.
  5. Add in mushrooms; stir-fry 4 minutes.
  6. Stir in, Cayenne Pepper, beans, cornstarch mixture; cook for 10 mins, stirring constantly, until thickened.
  7. Serve with rice, cornmeal, wheat, or you favorite side dish.

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Why Eat Healthy | How To Easily Shift to A Healthy Nutrition Regimen

AFB ( America’s Food Basket Supermarkets ) Massachusetts Locations | [ Website  ]
Published by: Blue Label Weekly Magazine | [ Website ]

Eating healthy by committing to a healthy nutrition regime is one of the smartest

decisions you ever make. Eating healthy does not only make you look and feel better, it also save you money on health costs.

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Regular Consumption of Vegetables Has Great Health Benefits!

Moreover, following a healthy nutrition regime includes choosing plenty of vegetables, fruit, whole grain, beans, and beyond…. and only seldom consuming foods that are high in added sugar, saturated fat and sodium.

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That said, here are the top reasons to stick to nutrient-packed foods into your diet:

  • Improved Efficiency and Effectiveness

YOUR brain needs quality fuel to run efficiently. Improvement in diet leads to increased focus, which, in turn, leads to efficient  and effective work, and, as a result, helps you earn more.

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With life insurance rates being largely based on age and health,

a healthier diet will help you stay healthy, maintain a good weight, and qualify for a favorable policy that could significantly lower your costs.

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  • Improved Attitude

Granted the food you eat has a direct impact on the parts of the brain that regulate mood, maintaining stable blood sugar through regular and proper nutrition help us feel better overall. Thus, healthy foods, such as fruits, whole grains and vegetables, are rich in vitamins and minerals that have been associated with an overall lower risk of depression, as have foods rich in omega-3 fats, such as nuts, salmon and other fatty fish.

 

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Consuming healthy foods, including protein-rich diet as well as fish and dairy that contain omega-3 fatty acids and magnesium, can reduce stress by decreasing the body’s stress hormone( cortisol ) level, and bring true happiness as well as a greater ability to focus your thoughts on productivity.

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  • Keep a Healthy Weight

According to a 2012 study in the Journal of Health Economics, the average obese person spends $2,741 more on health care per year than a normal-weight counterpart.  Thus, simple healthy choices such as replacing soda with water can help with regulating your body weight and can, in turn, help lower blood pressure, improve cholesterol levels and decrease the risk of Type 2 diabetes, according to the Obesity Action Coalition.

 

Likewise, consuming veggies instead of chips, and eating a side salad in place of fries will also help you achieve your desired weight level, and, in the process, can also help you save money.

  • Being Healthy is Rewarding

Eating right, by consuming foods that are rich in micronutrients – like vitamins and minerals, help improve the health of both – thin and overweight people.

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Whereas, eating healthy servings of fruits and vegetables that are rich in healthy vitamins and healthy minerals every day can lower the risk of dying from any health-related cause, deficiencies in healthy vitamin and healthy mineral can lead to premature death risks.

  • Longer Life Expectancy

A combination of exercise and diet of fruit and vegetables, and omega-3 fats from fish and olive oil was found to be associated with extended life expectancy for aging women.

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Simple Tips To Switch to A Healthy Nutrition Regimen

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  • Small steady changes ( attainable goals each day ) will result in big payoffs with long-term benefits.
  • Increase physical activities(move around more during the day)
  • Practice Great Mental Health. (Don’t stress yourself over anything )
  • Hydrate accordingly. (proper hydrating also help reduce cravings)
  • Eat on schedule. (eat the same potion every day at regular intervals )
  • Preplan around cravings. ( If you always get hungry for salt at 3 p.m. or sugar after dinner, have a healthier alternative ready to go.
  • Forgive yourself when you slip up. ( don’t beat yourself up after a slip-up. Get back on track right away )

It’s baby steps: steady small changes in the right direction will eventually help improve your life and bring financial rewards as well.

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