Tag Archives: #localroots

Choose Whole Grains Over Refined Grains

Judy Caplan, our corporate nutritionist, notes that whole or unrefined grains are packed with minerals and B vitamins as well as fiber, which helps keep you full and satisfied. These nutrients are all very important for heart and bowel health. Caplan recommends eating a variety of whole grains, including oats, barley, quinoa, whole wheat, rye, amaranth, farro, and brown rice. She notes that healthy carbs (which include whole grains) will not make you gain weight when consumed in moderation. Here are some helpful tips for incorporating whole grains into your busy lifestyle:

  • Remember to make/buy your sandwiches and wraps on whole grain bread products. The same goes for crackers, English muffins, bagels, chips, and pretzels.
  • Choose non-hydrogenated microwave popcorn as a delicious and fiber-rich snack.
  • You don’t have to say goodbye to baked goods for good! As a treat, choose or prepare baked goods with whole wheat flour and healthy oils. Enjoy your treat with fresh fruit or a hot skim latte for lunch.
  • Buy whole grain cereals and pastas to boost your fiber intake.
  • Asian bowls prepared with brown rice are excellent for lunches and dinners. You can easily prepare them with sautéed broccoli, mushrooms, cabbage, carrots, and scallions. Top with tofu, sesame oil, and soy sauce for some extra flavor.
  • Enjoy a fresh and flavorful veggie burger with grilled onions and mushrooms on a whole grain bun.

What carb myth have you heard before?

Eat Plenty of Fresh Fruits and Veggies

Judy Caplan, our corporate nutritionist, stressed the importance of a plant-based diet and how it can help prevent chronic disease. She recommends eating as much fresh produce as possible, particularly produce that is highly pigmented. Sometimes it may seem difficult to eat healthy when you have a busy schedule, so here is how Caplan recommends eating healthy on the go:

  • Eat fresh fruits and veggies for snacks at work and home.
  • Apples, oranges, dried fruits, and whole melons travel well, and the first three are very easy to eat on the go. Additionally, cherries, peaches, and grapes can be very fragrant and delicious when in season.
  • Cherry tomatoes are a simple, healthy snack or addition to a sandwich.
  • Celery with peanut butter is the perfect midday pick-me-up—after all, who doesn’t love peanut butter?
  • Microwave a potato and top it with reduced-fat cheddar and salsa to add some vibrancy to your day.
  • Pick up a Naked Juice for a quick lunch or snack.
  • Spaghetti squash is a high volume, low-calorie food that is excellent with veggie laden sauces.

Are you incorporating fruits and veggies in your diet? Don’t forget to use #LocalRoots to join the conversation.