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Posts Tagged ‘ quinoa ’

Enjoy these 5 whole grains for better health

Below is my post for Huffington Post: “Enjoy these 5 whole grains for better health”

You can also read it HERE.

September is back to school time and the start of the fall season. It is also Whole Grains Month and there’s lots of reason to celebrate. Including whole grains in your diet is a great way to boost nutrient intake. Whole grains are packed with vitamins and minerals including folate, vitamin E, magnesium, selenium, and protective phytonutrients. Research shows that eating whole grains instead of refined grains lowers the risk of chronic diseases, including heart disease, stroke, Type 2 diabetes, hypertension, and certain cancers.

Including whole grains in your diet can also help with weight loss despite the Paleo movement and low-carb enthusiasts who shun even the healthiest of grains. Whole grains are actually relatively low in calories (approximately 80-100 calories per ½ cup serving) and are also rich in fiber which helps you feel full (and, therefore, stop eating!)

Despite the health benefits of whole grains, and the recommendations to eat at least half of your grains as whole grains (3 whole grain servings daily for a 2000 calorie diet), most Americans eat fewer than one serving per day. And, instead, we fill up on refined grains (yes, white bread products) which are devoid of fiber and other important nutrients.

Next time you decide which starchy carbohydrate to eat, I suggest you skip the white pasta and white rice and include healthy grains instead: brown rice, amaranth, quinoa, kasha, farro, whole corn, millet, whole wheat pasta, and kamut to name a few. If you happen to be following a gluten-free diet, no problem, as many terrific and versatile grains are now readily available on the market.

These healthy and tasty whole grains are worth placing at the top of your shopping list.

Quinoa

Quinoa, technically a seed and not a grain, is a nutrition treasure and has a protein content that is superior to that of most grains, because it contains all the essential amino acids. It is high in the amino acid lysine, which is important for tissue growth and repair. It is also rich in the minerals iron, magnesium, manganese, phosphorus and copper, and a great choice if you are eating a gluten-free diet. Quinoa is also high in the antioxidants quercetin and kaempferol which are thought to protect against a range of chronic diseases. And it contains 5 grams of fiber per one cup serving. It is also versatile and can be added to salads, veggie burgers and chili. And, it is gluten free.

Buckwheat

Buckwheat brought to America by Russian and Polish immigrants who called it “kasha,” is a good source of the minerals manganese, magnesium, and zinc, as well as flavonoids like quercetin and rutin, which contain antioxidant and anti-inflammatory properties. A great choice for those following a gluten-free diet, one cup of cooked kasha contains five grams of fiber.

Growing up, my grandmother used to make kasha varnishkes — kasha, bow tie noodles, onions and fat. This version is not gluten free unless you use gluten free noodles. Unless it’s a nostalgic occasion, for a healthier version, I suggest sticking with the kasha and skipping the bow tie noodles.

Whole corn

Fresh corn on the cob. Popcorn. Corn cakes. Polenta. Yes, corn is a whole grain and can be extremely healthy for you when it’s whole. A good source of B vitamins, magnesium, and phosphorus, whole corn is high in fiber and gluten free. Contrary to popular belief, whole corn is not high in calories; a corn on the cob contains around 100 calories. Yellow corn is also high in antioxidants. One of my summer favorites: fresh corn on the cob from the Farmer’s market.

Oats

Enjoying oatmeal for breakfast is one of the most common ways to eat oats. Not only does it taste delicious, it is also filling, chock full of fiber, and lower in calories and sugar than many breakfast cereals. Oat bran is particularly high in the soluble fiber β-glucan which has been shown to reduce cholesterol levels, making it a great choice to prevent heart disease. Oats also contains magnesium and potassium, two minerals also good for your heart.

Farro

Farro is an ancient wheat grain that originated in Mesopotamia. Though we refer to farro as if it were one just grain, the term is Italian for “ancient wheat grain” and is often used to describe three different grains: farro piccolo (einkorn), farro medio (emmer), and farro grande (spelt). Emmer wheat is the kind that is most commonly found in the U.S and Europe and it is sometimes confused with spelt, an entirely different type of grain.

Farro has a nutty flavor and a chewy texture and is a healthy alternative to popular grains, such as rice and quinoa. It is yummy as an ingredient in stews, salads and soups. It is very nutritious, rich in protein and fiber, magnesium, zinc, B vitamins, and antioxidants. Best to choose whole farro as opposed to the pearled variety.

 

Next time you have the urge to include refined white products at your next meal or skip the grain family altogether, think again and include these super foods on your plate. Here’s your permission slip to eat more carbs…the healthy way.

Want recipes, tips, and ideas on how to prepare whole grains? We’ve got you covered.

The Oldways Whole Grain Council (WGC) offers recipes and tip sheets on preparing whole grains.

No time to cook? No problem! My nutrition colleague, Ellie Krieger, award winning author, and producer and host of the cooking series “Ellie’s Real Good Food,” rounds up some new products that make whole grains a cinch to prepare.

Want to wake up with whole grains tomorrow morning? This expert roundup (me included) offers unique and novel ways to incorporate whole grains in to your breakfast routine.

Here’s to a healthy fall.

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5 foods to keep you feeling full

As a nutritionist specializing in portion control and weight loss, I know from my clients that the worst part about trying to lose weight is feeling deprived and being hungry. When you are hungry, you tend to overeat, and often on the wrong foods.

And no, you do not have to eat skimpy portions to lose weight. You want to learn to eat the right foods which contain nutrients that will help you feel full.

I have never been a fan of rigid diets, and over the years, have recognized the importance of developing healthy habits you can sustain. One such habit is choosing “go to” foods that you enjoy and that also make you feel full. Foods which contain fiber and protein tend to keep your hunger at bay, which is ideal when trying losing weight.

Here are some of my top picks which will help keep you feeling full.  You won’t even know you are trying to lose weight.

chickpeas

 

1. Oatmeal

Starting your day with a bowl of oatmeal is a great way to keep from feeling hungry an hour after eating. Oatmeal contains a mix of both soluble and insoluble fiber which is not only good for your heart, but it also may also keep your hunger pangs away.

Research comparing the effects of oatmeal and corn flakes on feelings of fullness and hunger found that overweight subjects reported feeling more satisfied after consuming oatmeal than corn flakes. And they also ate less at lunch.

Add water, fat-free milk, vanilla-flavored soy milk, or almond milk to your favorite brand of oatmeal and you have a delicious and nutritious breakfast.

2. Chickpeas

The United Nations (UN) declared 2016 the International Year of Pulses (IYP).  Pulses are comprised of dry peas, beans, lentils, and legumes and are protein-packed and high fiber vegetables, a terrific combination of nutrients to help you feel full and even help with weight loss.  A nutritious protein alternative for vegetarians, pulses (including chickpeas), contain the nutrients iron, folate, magnesium and potassium.

Try incorporating chickpeas and other pulses into your diet, if you don’t already. You can enjoy a hearty soup made with chickpeas, hummus, or a chickpea salad. Ready to incorporate more pulses into your diet? I invite you to visit pulsepledge.com for recipes, meal plans and other resources.

3. Greek yogurt

Greek yogurt is a great food to include in your diet. It is high in protein keeping you feeling full and a good source of calcium and vitamin D. It also makes for a great snack, as it is portable. Just one caveat: Stick to flavors that are not loaded with added sugar. My suggestion: Stick to the plain yogurt and add fresh fruit, flax seeds, and a drizzle of honey if necessary.

4. Mixed nuts

Need a healthy late-afternoon snack? Grab a handful of nuts. The protein, fiber, and fat in nuts help you feel full longer, so you may actually end up eating less throughout the day. Studies show that including a serving of nuts (approximately a handful) in your diet may actually prevent weight gain and possibly even promote weight loss, as long as you control for total calories. As an added benefit, nut eaters may have a lower incidence of diabetes when compared to those who rarely eat nuts.

5. Quinoa

Quinoa makes for satisfying addition to a meal. This ancient grain contains a variety of vitamins and minerals including iron, magnesium, potassium, and vitamin E as well as protein and fiber, a winning combination to helping you feel full.

And no, quinoa is not high in calories. A ½ cup of cooked quinoa contains approximately 100 calories. And next time you can’t decide what to eat for dinner, enjoy a healthy portion of quinoa (around ½ cup-1 cup cooked) with grilled salmon or tofu along with your favorite assortment of sautéed vegetables.

 

This post was sponsored by USA Pulses & Pulse Canada. 

 

 

 

 

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Healthy foods to keep your hunger pangs away

Below is my blog post for Huffington Post.

You can also read it HERE.

The worst part about trying to lose weight is feeling hungry. As a nutritionist specializing in weight loss and maintenance, I have experienced firsthand that feeling hungry often leads dieters astray and contributes to them falling off the wagon.

I have never been a fan of deprivation diets — or any diet for that matter. It is more important to develop lifelong habits you can sustain. One such habit is choosing “go to” foods that you enjoy and that also make you feel full. The key to feeling full is not eating large portions, but rather, choosing foods that contain nutrients which aid satiety. Foods high in protein, fiber, and good fats tend to keep your hunger at bay, which is what you want to aim for when trying losing weight.

Here are six nutritious — and delicious — foods that will help keep you feeling full. You won’t even know you are trying to lose weight.

1. Oatmeal

Starting your day with a bowl of oatmeal is a great way to keep from feeling hungry an hour after eating breakfast. Oatmeal contains a mix of both soluble and insoluble fiber which is not only good for your heart, but it also may also keep your hunger pangs away.

Research comparing the effects of oatmeal and corn flakes on feelings of fullness and hunger found that overweight subjects reported feeling more satisfied after consuming oatmeal than corn flakes. And they also ate less at lunch.

Add water, fat-free milk, vanilla-flavored soy milk, or almond milk to your favorite brand of oatmeal and you have a delicious and nutritious breakfast.

2. Greek yogurt

Greek yogurt is a great food to include in your diet. It is high in protein keeping you feeling full and a good source of calcium and vitamin D. It also makes for a great snack, as it is portable. Just one caveat: Stick to flavors that are not loaded with added sugar. My suggestion: Stick to the plain yogurt and add fresh fruit, flax seeds, and a drizzle of honey if necessary.

3. Avocado

Avocados taste great and add zest to a meal. They are also rich in healthy nutrients — including heart-healthy monounsaturated fats, fiber, vitamin E and potassium — while also keeping your hunger at bay. Research from Loma Linda University and sponsored by the Hass Avocado Board found that subjects who consumed one-half of a fresh avocado with lunch felt more satisfied and had less of a desire to eat after the meal.

So the next time you are deciding what to eat for lunch, add some avocado and you won’t be running to the vending machine for a late-afternoon snack.

4. Lentils

Beans and legumes contain a terrific combination of nutrients to help keep you feeling full. They are loaded with soluble fiber and protein. An excellent protein alternative for vegetarians, they are a good source of iron, magnesium, potassium, and folate. These heart-healthy nutrients may also help to reduce blood cholesterol and triglycerides.

I invite you to incorporate lentils into your diet, if you don’t already. You can enjoy lentil soup, lentil pate, or lentil salad. Toss some cooked lentils with some olive oil, chopped red peppers, scallions, and your favorite spices. This salad can be eaten as part of a meal or as a healthy and satisfying snack.

5. Almonds

Need a healthy late-afternoon snack? Grab a handful of almonds. The protein, fiber, and fat in nuts help you feel full longer, so you may actually end up eating less throughout the day. Studies show that including a serving of nuts (approximately a handful) in your diet may actually prevent weight gain and possibly even promote weight loss, as long as you control for total calories. As an added benefit, nut eatersmay have a lower incidence of diabetes when compared to those who rarely eat nuts.

6. Quinoa

Quinoa makes for a healthy and satiating addition to a meal. This ancient grain contains an array of vitamins and minerals including iron, magnesium, potassium, and vitamin E as well as protein and fiber, a winning combination to helping you feel full. A 1/2-cup serving of cooked quinoa contains 2.6 grams of fiber and 4.1 grams of protein as compared to 1/2 cup of cooked white rice which contains only 0.3 gram of fiber and 2.2 grams of protein.

And no, quinoa is not fattening. A ½ cup of cooked quinoa contains approximately 100 calories. And next time you can’t decide what to eat for dinner, enjoy a healthy portion of quinoa (around ½ cup-1 cup cooked) with grilled fish or tofu along with your favorite assortment of sautéed vegetables.

We would love to hear your favorite foods that keep your hunger pangs away.

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