Whole Grains for Health
Grains are a staple in most households around the world.
Grains have three parts: the bran (the nutritious outer layer), the germ (the seed’s nutrient-rich embryo) and the endosperm (the germ’s food supply, which is high in starchy carbs). Whole Gains are grains that have all 3 parts intact. Try choosing more whole grains over refined grains (grains that are not whole, because they are missing one or more of their three key parts). Whole grains are typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins and dietary fiber.
Let’s look at some whole grain options that you can incorporate into your diets:
Whole Oats
Schedule outdoor exercise before 9 am or after 7 pm when the temperature tends to be cooler. It is also recommended to avoid exercising outside when temperatures are above 90 degrees.
Whole Wheat
Drink water before, during and after physical activity. Water is a good choice because it moves quickly through the digestive tract and into tissues. For exercises that last longer than 60 minutes or cause profuse sweating, choose sports drinks to help the body rehydrate more efficiently.
Quinoa
Choose indoor exercises like Tai Chi, Yoga or Pilates which all offer a great work out. Also, visit the pool as it is not only refreshing but also provides a venue for low-impact and effective exercises.
Brown Rice
Wear lightweight, light-colored, loose-fitting clothes. Moisture-wicking fabric also can be a big help. Protect yourself from the sun with sunglasses, a hat or visor and plenty of sweat-resistant sunscreen.
– Krupa Patel, Registered Dietitian, MS, LD/N
Want more?
Check out our previous edition of Food for Thought!
On August 29th, we observe more herbs, less salt day which is a great time to assess sodium intake as well introduce new herbs and spices to your culinary dishes. Learn how to slow down your salt intake by substituting herbs into your meals with our previous edition of Food for Thought!
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