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 BMI is 24.9.
Natural Weight Loss
Power Nutrient #10: Whole Grains
Grains make up 25% of our diet – but 95% of that is from refined sources.
That’s just criminal, because whole grains can really help improve our hormone levels – and our overall health – in countless ways (BEST CHOICE: tie between oats and barley).
Most people don’t realize that many whole grains are even better sources of phytochemicals and antioxidants than some vegetables, making them even more potent in the fight against heart disease and more than a dozen different kinds of cancer.
Part of the power of whole grains comes from their 3 kinds of carbohydrate (fiber, resistant starch R1, and oligosaccharides) that skip over the small intestine so they can be fermented in your stomach.
The fermentation process of these prebiotics creates beneficial short-chain fatty acids like butyric acid.
Butyric acid fights colon cancer cells while it simultaneously feeds the healthy cells of your colon.
When colon cells are strong, they can help your body detox from pharmaceuticals and other environmental chemicals, just like your liver does.
The short-chain fatty acids from whole grains may also help us eat less because they stimulate fat cells in our stomachs to release leptin, the satiety hormone.
The high levels of fiber in whole grains also help us feel satisfied by filling us up, slowing blood sugar release, and steadying insulin levels.
For this and other reasons, eating whole grains can even help reverse insulin resistance.
Research links high intakes of whole grain foods with lower levels of type 2 diabetes – and you need only 3 servings a day to reduce your risk by 30%.
The trick is, you have to eat grains truly whole.
Even just grinding whole grains changes their cell structure and makes them more easily digested.
Set your mind to it.
You’ll never want to go back to those refined carbs.
Hormone Homework: Have 3-4 servings per day.
>Oatmeal is the perfect breakfast – one study found it keeps your blood sugar stable longer than many other foods. Transition away from instant varieties toward steelcut oats, if only on the weekend.
>Try grains like amaranth, quinoa, and spelt – experiment with recipes and experience how satisfying these ancient grains can be.
>If you’re buying a processed whole grain product, look at the ingredients – the whole grain should be the first one listed.
>Make the switch from semolina pasta to 100% whole wheat, spelt, or quinoa pasta. Give it a few tries (come on, do it!) for your taste buds to adjust to the nuttier flavor.
>Eat a whole grain cereal for breakfast – it’s a fast way to get a huge jump on your soluble and insoluble fiber tally for the day. Some brands are great, but some use HFCS or NutraSweet as a trade-off for high fiber. Don’t fall for it!
>Sprinkle wheat germ or bran over the top of casseroles or other baked dishes, and on yogurt and cereal.
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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If you’d like to read Jillian’s book, you can get it here: Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones for a Hot and Healthy Body!
Dick and Lenay
email: Lenay@dickandlenay.com – 715-431-0657