Choose the Right Grains

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss

scrambed eggs

Choose the Right Grains

The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose – leading to a slower, more moderate increase in blood sugar levels.

Whole wheat breads, muffins, and cereals can all be part of a healthy breakfast that won’t let you down later in the day.

When it comes to cereal, you have two choices:  cold or hot.

Both can be very satisfying in the morning, and both offer a host of nutritional benefits.

Just be sure to shop carefully and choose whole grain items.

When purchasing boxed cold cereals, read the labels and look for brands containing more than 5 grams of fiber per serving, and less than 5 grams of sugar per serving.

Hot cereal options include more than just oatmeal.

In fact, there several whole grain hot cereals available to you.

Try one of these delicious grains in the morning.

Oatmeal

Oatmeal is the staple we know best.

Most common are rolled or old-fashioned oats, which take about 15 minutes to cook.

Steel-cut or Scotch oats are chopped with a steel blade; they take longer to cook and have a chewy texture.

Steer clear of instant oatmeal packets; they’re usually packed with added sugar and contain far less fiber.

Grits

Grits are made from ground hominy (hulled corn kernels) and have a slightly sweet taste, similar to corn on the cob.

Grits can be prepared like oatmeal and are delicious with fruit.

Polenta

Polenta is coarsely ground cornmeal.

Often served as an accompaniment to meat at dinner, polenta can also be enjoyed at breakfast or sweetened as a dessert.

Porridge

Porridge refers to any combination of grains cooked to a thick, pudding-like consistency.

Oatmeal is the most common ingredient, but porridge can also include barley, groats, or bulgar.

Recipe of the Day:  Scrambled Eggs with Prosciutto and Roasted Asparagus

Makes 2 servings

1/2 pound trimmed asparagus, cut on the diagonal into 1″ pieces (about 1-1/4 cups)

2 teaspoons olive oil

Salt and ground black pepper to taste (optional)

1 large egg

5 large egg whites

2 tablespoons 1% milk

1/2 teaspoon Italian herb blend

1 ounce prosciutto (about 4 thin slices) or Canadian bacon (about 1 slice), diced

1 teaspoon grated Parmesan cheese

2 sprigs fresh thyme, leaves removed from stems

*Use as many organic ingredients as possible.

Place the asparagus on a baking sheet and drizzle with 1 teaspoon of oil.

Season with salt and pepper, if desired, and toss to coat.

Distribute the spears in a single layer on the pan.

Roast for 5-8 minutes, or until tender but still crisp.

Remove from the oven and set aside.

While the asparagus is roasting, whisk the whole egg, egg whites, milk, and herb blend in a bowl.

In a medium nonstick skillet, heat the remaining 1 teaspoon oil.

Pour the egg mixture into the skillet and cook over low heat, stirring constantly with a wooden spoon.

Cook the eggs for about 3 minutes, or until they’re no longer runny but still soft.

Remove the skillet from the heat, add the roasted asparagus and prosciutto or Canadian bacon, and stir to combine.

Spoon the mixture onto plates and garnish each serving with a sprinkle of Parmesan and thyme leaves.

Per serving:  200 calories, 10 g total fat (2 g saturated), 115 mg cholesterol, 420 mg sodium, 9 g total carbohydrates (5 g sugars), 3 g fiber, 21 g protein.

If you have any questions, send us an email!

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

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Dick and Lenay

email: lenay@dickandlenay.com – 715-431-0657

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


 

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