Grain Tips

Choose more whole grain breads.

• Pick whole grain bread instead of white bread—look for whole wheat flour or whole grain as the first ingredient on the food label.
• Check the label and choose breads with at least two grams of fiber per slice.
• Choose brown breads that feel firm—they are probably made with more whole grain.

Try other whole grain foods.

• Whole grains are foods like brown rice, oats, and whole wheat pasta.
• Whole grains are good ways to get fiber and B vitamins.

Eat whole grains for breakfast.

• Choose whole grain cereals. Cereals like shredded wheat, bran flakes and old-fashioned oatmeal are high in fiber.
• Stay away from cereals with lots of added sugar. Top your cereal with bananas, strawberries, or peaches instead.
• Munch on whole grain cereals for a healthy snack any time of the day!
• Avoid instant grits and other cereals with added salt (sodium).

Go easy on biscuits and cornbread.

• Regular biscuits, cornbread, and croissants are often high in trans fat, saturated fat, and salt (sodium).

Grain, Grain, Oh Glorious Grain

Grains are generally divided into 2 subgroups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel while refined grains have been processed to remove the bran and germ. Grains are processed to give the grain a finer texture and improve their shelf life. However, the processing of the grain removes dietary fiber, iron, and vitamins that are extremely useful to our bodies. Ideally all of our daily grains would be whole grains however that may be somewhat difficult, so the USDA recommends that half of all the grains we eat should be whole grains.

The amount of grains you need depends on your age, gender and level of exercise. The links below may be beneficial in determining the number of servings needed by different individuals. There is also additional information about what counts as a serving of grain. Check out the links for more information about grain, grain, oh glorious grain.

Resources:

Recommended Daily Grain Intake
Servings of Grain

Understanding Carbohydrates

Roasted, Toasted Asparagus

Roasting the asparagus intensifies its natural flavor and sweetness, and the toasted sesame oil adds a subtle nuttiness. You can serve this dish warm or at room temperature, which make it a natural buffet.

Serves: 4 (4 ounces per serving)

Preparation Time: 10 minutes
Cooking Time: 4 minutes

Ingredients:
Vegetable Oil Spray
1 lb. fresh asparagus (16 - 20 medium spears)
2 tsp. toasted sesame oil
1/8 tsp. salt

Directions:
Preheat broiler. Line a baking sheet with aluminum foil. Spray foil with vegetable oil spray.  Trim about 1 inch from the bottom of the asparagus. Dry thoroughly with paper towels. Place asaparagus in a single layer on baking sheet. Lightly spray asaparagus with vegetable oil spray. Broil about 4 inches from heat for 4 minutes, or just until asaparagus is tender-crisp and a few brown spots appear. Remove from broiler. Using a pastry brush, brush sesame oil over asaparagus and sprinkle with salt.

Cooks Tip on Asaparagus:
To trim asparagus, hold the cut end of a spear. Bend it gently until you feel where the tough part if the spear begins, often about 1 inch from the bottom. Snap the spear at the point, discarding the tough end. A rule of thumb is that the thinner the asparagus, the tenderer it will be. If you peel the thicker stalks, they'll also be tender.

Nutrition Facts: (per serving)
Calories: 32
Protein: 1 g
Carbohydrates: 2 g
Cholesterol: 0 mg
Sodium: 77 mg
Total Fat: 2 g
Saturated Fat: 0 g
Polyunsaturated Fat: 
Monounsaturated Fat:
Fiber: 1 g

Source: American Heart Association - Meals in Minutes Cookbook pg. 269

Week 1 Weight Loss Totals

The results from Week 1 are finally posted. They can be found under the Weekly Weight Loss Totals tab here on the blog!

Great first week everyone! Keep it up!

Ham and Vegetable Casserole

Serves: 5 (1 1/2 cups per serving)

Preparation Time: 15 minutes
Cooking Time: 15 minutes
Standing Time: 5 minutes

Ingredients:
1 lb. red potatoes, cut into 1/8 inch slices
2 cups sliced crookneck squash (about 12 ounces)
2 cups frozen chopped green bell peppers (1 1/2 large)
1 cup thinly sliced and chopped low-fat, lower-sodium ham (about 4 ounces)
1 cup frozen chopped onion or 2 medium onions, chopped
1/4 cup snipped parsley
2 Tbsp. water
1/4 tsp. cayenne
1/4 tsp. salt
3 ounces reduced-fat sharp Cheddar cheese, shredded (about 3/4 cup)

Directions:
Put potatoes, squash, peppers, ham, onions, parsley, water, cayenne in a Dutch oven; bring to a boil over high heat. Stir to mix thoroughly. Reduce heat and simmer, covered, for 18 minutes, or until potatoes are tender. Remove from heat. Stir in salt, then sprinkle with cheese. Let stand, uncovered, for 5 minutes to melt cheese.

Cooks Tip on Red Potatoes:
Be sure to use red potatoes in this recipe. They are considerably moister and hold their shape better than other varieties.
Nutrition Facts: (per serving)
Calories: 181
Protein: 13 g
Carbohydrates: 25 g
Cholesterol: 21 mg
Total Fat: 4 g
Saturated Fat: 2 g
Polyunsaturated Fat: 0 g
Monounsaturated Fat: 1 g
Fiber: 4 g
Sodium: 468 mg
Source: American Heart Association - Meals in Minutes Cookbook pg. 221