Whole Grains (Part 1)
Whole grains provide the 3 principle components of grain – the bran (fibre-rich outer layer), the germ (nutrient rich inner core) and the endosperm (middle starchy layer). Processed grains, which have been milled, baked, or temporarily split out and separated during processing, are still considered to be whole grains as long as all the components of the edible grain are present in the same proportions as the natural grain.
The goodies in whole grains include carbohydrates, protein, and B vitamins in the endosperm, fibre and minerals and high concentrations of B vitamins in the bran layer and last but not least the germ contains unsaturated fatty acids and some essential fatty acids like linoleic acid. Both the germ and the bran provide the majority of the phenolic compounds and antioxidants plus other health promoting substances such as resistant starch, oligosaccharides, lignans, plant sterols, phytic acid and tannins.
So all in all, they are a great package. But, where can you get some?
Whole grain or not whole grain?
Next time we will take a look at how much you need every day. A little hint though, the recipe below will go a long way toward helping you meet your daily requirement of whole grains by adding the rice.
How sweet it is
I am often asked if honey is healthier than sugar and its true that honey is often perceived as the more natural form of sweetener. The last time I looked though, sugar cane is right up there in the natural food stakes.
Honey and sugar (white, raw and brown) both contain the same amount of carbohydrate (sugar) and therefore calories. Honey does have a sweeter taste than sugar, so less is required but this can be hard to achieve if you are using the squeezy bottle over your morning porridge.
However, limiting your intake of both honey and sugar is best.
National Healthy Bones Week runs from the 1-7 August and it is always a reminder to stop and do a quick audit of where your calcium intake is at. Aside from food, there are hereditary and lifestyle factors to consider too. I love dairy products, but still need to do a daily check just to make sure I’m ticking all the boxes. Depending on your age group you will need somewhere between 1000-1300mg per day. There are plenty of good sources (see box below) but it becomes obvious that it is not easy to get what you need from non-dairy sources. Broccoli is one of my favourite vegetables but I can’t eat almost 400 grams to get one serve of calcium!
HFG Teriyaki Chicken
¼ cup reduced salt soy sauce
2 tablespoons BBQ or steak sauce
1 tablespoon brown sugar
Cooking oil spray
400g chicken thigh fillets, trimmed and cut into bite-sized pieces
2 cups broccoli florets, blanched
3 cups green beans, sliced and blanched
1 tablespoon sesame seeds, lightly toasted
1 spring onion, finely sliced
2 cups cooked brown rice
In a small bowl, combine soy and steak or BBQ sauces and brown sugar and mix well.
Spray a frypan or wok with oil and place over medium-high heat. Cook chicken and spring onion for 8 minutes, until chicken is nearly cooked through and browned all over. Add broccoli and green beans to pan and stir-fry for a further 2 minutes.
Reduce heat, add soy sauce mixture to pan and toss to coat chicken and vegetables. Simmer for 1 minute, until sauce reduces slightly. Serve over brown rice and garnish with sesame seeds.
The final word
Have you ever walked through your office around 3pm and noticed your staff gazing into space or getting up close and personal with the desk? Many businesses are surprised to learn that their staff are may be productive for only 2 hours each day and certainly not after 3pm. The health and performance of your employees increases your bottom line. Give me a call and I will tell you how.
Don’t forget to check out my blog for interesting info that I come across on a regular basis too.