I Heart Whole Grains

Why?
Because research shows that they lower cholesterol and triglycerides; reduce the risk of heart attack, stroke, and the need for a procedure to bypass or open a clogged artery; lower insulin levels and reduce risk of type 2 diabetes; improve digestive health (thank you, fiber); and may also reduce the risk of cancer, particularly colon cancer.

What is a whole grain, anyway?
A whole grain has three parts. The outer layer is tough and fibrous and is called bran. It protects the inside. Next is the starchy endosperm which provides energy for the reproductive kernel called germ. The germ in vitamins, minerals, and unsaturated oils (the good kind). When grains are processed, the bran and germ are stripped away and all that is left is the starchy endosperm, which keeps a long time and is easy to digest. The bran and the germ pack nutritional punch, but really, it's all three together that work the magic.

How do I find whole grains?
Many are obvious because they say right on the package. Remember to look for "whole grain," and not the sneaky imposter "multi-grain." I'm onto you Mr. Multi-grain, you're just a marketing ploy. Pastas, breads, and cereals all abound with whole grain options. But what's not so obviously a whole grain? Here's a short list: oatmeal, popcorn, barley, and even some pancake and waffle mixes come in whole grain. Or you can make the batter from scratch using whole grain flour!

Breakfast
Seattle's Best coffee with half and half and organic sugar (x2)
Breakfast sandwich:
Franz whole wheat English muffin, toasted
1 scrambled egg
1/2 oz. Tillamook cheddar cheese
A squirt of spicy brown mustard

Lunch
1/2 leftover white spinach pizza

Dinner
Pasta salad with broccoli and olives (see recipe)