In our ongoing Purposeful Nutrition Series, we’ve been providing tips on how to harness the energy of nature, draw it into our daily lives, and become one with it as we age. One of the best ways to do this is by eating more plant-based foods.
Make every cell in your body glow with the divine energy offered by fresh fruits, vegetables, whole grains, nuts and seeds.
You may recall previous posts on whole grains, specifically oats and quinoa. I’d like to review some important points with you today. Whole grains are key to a healthy diet. Try to limit your intake of refined, colorless grains like white flour, white rice and white bread. This also includes reducing your servings of cakes, pies, cookies, and other starchy items. Instead, opt for whole grains that are nutrient dense and chock-full of fiber, vitamins B and E, protein, antioxidants, and minerals like iron, zinc, selenium, magnesium and more.
Experts recommend approximately six servings of whole grains daily.
For example, one-half cup of cooked oatmeal or one small corn tortilla equals one serving.
How many whole grains have you tried? Perhaps…
Barley, brown rice, buckwheat, oats, millet, quinoa, sorghum, spelt, rye, teff, amaranth, corn, bulgur and others.
What are the top benefits of whole grains?
They help lower risks of cancer, heart disease, type 2 diabetes, and obesity. They also support healthy digestion and are high in nutrients and fiber.
Feature Focus: Kaniwa
A few months ago, I ran across a new grain that I would like to share with you called Kaniwa. In some ways, kaniwa reminds me of quinoa. While it belongs to the same genus as quinoa, the seeds are a little smaller and the colors are deep red and brown. I would describe the taste as earthy and nutty, boasting more flavor than quinoa. I haven’t tried a new recipe using only kaniwa, but I have substituted other grains with kaniwa in my morning smoothie and added it to homemade breads.
Kaniwa is worth keeping on my list because it is gluten free, and rich in vitamins and minerals. And I especially like it because it is a complete protein, meaning it flaunts all the essential amino acids. For those trying to increase their protein intake without adding more animal flesh, this may be a healthy advantage.
At this point, I haven’t seen kaniwa at local grocery stores. The only organic brand I’ve tried so far is Food to Live. Food to Live and another organic brand, Herbazest, are available on Amazon. Check out a YouTube video from Manuel Villacorta-The Caliente Kitchen Show and get more ideas on how to enjoy kaniwa.
Trying new grains or any new food, can be unfamiliar territory. But it can also be a fun adventure. You’ve often heard me speak about the importance of continuous learning and moving out of your comfort zone. This advice is in line with cooking as well. Perhaps you will savor the experience of seeking out recipes, figuring out how to incorporate them into your meals, and discovering what suits your palate.
Remember: Health is an action — we must practice mindful living in order to reach mastery.
I continue to encourage you to establish a deeper spiritual connection with your food. Nature offers a huge selection of delicious whole grains for you to enjoy. Know the nutritional value of nature’s fresh bounty and notice how you feel after savoring your favorites. Love yourself enough to supply your body with the nutrients it needs to thrive.
Consider This:
Here's a fun pun I saw on upjoke.com: Where do grains of wheat sleep? In a breadroom! Ha!
Four Steps to Nourish, Transform and Flourish
• Set a loving intention to add whole grains to your plate this week.
• Begin by selecting the whole grains you like, and then try some that are new to you, like kaniwa, the one introduced in this post.
• How will including more whole grains to your menu improve the quality of your life?
• Now, close your eyes and visualize how this lifestyle change can prepare you for your amazing second half.
Need help with meal planning?
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In love, peace and health--
Your feminine glow guide,
T. Kari Mitchell, M.Ed.
Motivational Speaker
Certified Holistic Health Coach
Lifestyle120.com
When your spirit is nourished, your inner light produces an outer glow reflecting your beauty and truth.