According to a daily e-news letter I get on Diabetes, researchers believe that replacing white rice with whole grains could possibly lower the risk of diabetes by as much as 36%. There are a lot of
grains that you can replace white rice with for a healthier choice to help replace refined carbohydrates:
1. Brown rice- If you think brown rice is too chewy or tuff, you need to try a different brand. Try adding low-salt or no-salt chicken bouillon or low-salt chicken stock instead of water. It adds a lot of flavor.
2. Quinoa- It has a lot of soluble fiber, which adds bulk to your food plan, which helps you feel fuller.
3. Oats- a 1 oz. un-cooked serving makes about a ½ cup of cooked oats. Try steel cut oats, which leaves more of the whole grain intact. It is a denser texture, and has to cook longer. Add cinnamon for a great flavor and has been linked to lowering blood sugar levels.
4. Bugler what- It’s great in salads or as a side dish and has a nutty flavor. You can add flavored vinegars, parsley, cilantro, cucumbers or sweet red or yellow pepper for a great cold side dish.
5. Buckwheat- Try buckwheat flour vs. white flour for baking. It boosts soluble water content which regulates blood glucose levels.
Making a switch to one of these products in an effort to reduce white flour can make you feel more full, and helps you stick to a clean eating plan, which is a positive change for healthy living.
Workout 04/19/11: Tuesday
pliometrics DVD- 45 minutes
Food Diary 04/19/11: Tuesday
Breakfast-
4 egg whites, 1 cup spinach (100 cal.)
whole wheat toast, 1.5 tbls organic almond butter (200 cal)
1 apple (67 cal)
A.M. Snack-
Lunch-
4 oz Mahi mahi (85 cal)
Salad- 1 cup spinach, 1/2 sweet pepper,1/2 cup broccoli slaw, 1/8 cup beets (65 cal.)
1 apple ( 57 cal)
P.M. Snack-
1 cup protein cereal( 120 cal)
1/2 cup strawberries( 30 cal)
Dinner-
4 oz strip steak (180 cal)
1 cup steamed cauliflower( 50 cal)
1/2 cup whole wheat rotini, garlic, olive oil (149 cal)
1 cup organic brown rice (120 cal)
1 cup vegetable soup ( 130 cal)
Dessert-
1 whole wheat waffle, 1 tbls organic almond butter( 220 cal)
TOTAL CALORIES-1573
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