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, and whole grains.
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, and cookies. You get the picture? 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.
Are you remembering to include enough whole grains in your diet?
Here’s a list of whole grains to add to your menu this week: Barley, brown rice, buckwheat, oats, millet, quinoa, sorghum, spelt, rye, teff, amaranth, corn, bulgur and more…
Top benefits of whole grains:
Support healthy digestion
Lower risks of cancer
Lower risks of heart disease
Lower risks of type 2 diabetes
Lower risks of obesity
High in nutrients and fiber
Feature Focus: Oats
I am gluten intolerant, and oats are one of my favorite whole grains because they are yummy, versatile and naturally gluten-free. But eating the same bowl of oatmeal every morning can become mundane, so I like to use my bowl for more than hot cereal. Oats can be incorporated into soup recipes for more texture; added to smoothies for a thicker, richer beverage; the main ingredient in your cookie, bread and muffin recipes; and a thickener for sauces and dips. There are infinite ways to enjoy the benefits of oats.
Studies show that a daily dose of oats can help lower your LDL cholesterol, stabilize blood sugar levels and lower high blood pressure. When added to a conscious lifestyle regimen, oats provide impressive results. All my doctors laud this popular whole grain because it can help keep cholesterol numbers in the acceptable range. Also, oats can make you feel fuller longer, which is a great tool for weight control.
Several recipes on my website include oats. Oat & Prune Breakfast Bars is sure to make you salivate. Enjoy!
What are your favorite whole grains? How can you creatively add more choices from our list to your weekly menu? Don’t forget that a conscious meal plan should include a variety of fresh fruits and vegetables, whole grains, nuts, seeds and legumes.
Trying new grains or any new food can feel intimidating. But it can also be a fun adventure. You’ve often heard me speak about the importance of becoming a lifelong learner and stepping out of familiar territory. This advice is in line with cooking as well. There’s exploring recipes, figuring out how to incorporate them into your meals, discovering what you like, and so on.
Remember: Health is an action — we must practice mindful living in order to reach mastery.
Because you’re becoming more health conscious, avoid mindlessly reaching for quick and convenient food because you’re hungry or because it may temporarily satisfy a craving. Sure, hunger and flavors influence our munching behavior, but consider shifting your mindset so you’re eating to support your higher purpose in life.
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 so you can accomplish what is yours to do.
Consider This
Here’s a fun tickle from boxofpuns.com: Oats communicate through oat-mail. 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.
• How will including more whole grains to your menu improve the quality of your life?
• Close your eyes and visualize how this lifestyle change can prepare you for your amazing second half.
Need help with meal planning?
It can be challenging to maintain momentum on your own. My Sprout Your New Life™ course will give you the tools and the strong spiritual foundation to make lasting change in your life. Click here for more.
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.