Let’s talk about the whole grains for a second. Yes, that’s right—carbohydrates. The 1990’s pop culture fad was a low to no carb diet. Later, it was revealed that not getting the recommended daily allowance of these seeds can cause a difficulty in maintain a healthy weight, problems with reoccurring fainting, reduced athletic performance, and heart disease risk increases. Going “no carb” is not as healthy as they thought.

I know that our avid dieters are worried about their caloric intake, so cutting out the high calorie count foods seems like the best idea. However, these drastic cuts are producing a nutritionally deficient diet. Our bodies need calories to do every activity we participate in during the day. Even eating burns calories. The focus should be not on amounts we intake, but the quality of the food. If we are eating whole grains versus processed carbohydrates and sugar, we are getting our calories the way Mother Nature intended, which is a lot better for us.

What are the different types of whole grain we can eat? You would be surprised that the list does not just include oats and barley. The variety of whole grains now readily available at supermarkets around all regions of America is impressive. Here are some to get you started

Different Types of Whole Grains

• Wheat
• Oat Barley
• Maize(Corn)
• Brown Rice
• Rye
• Triticale
• Sprouted Grains

*Note that white rice, pasta, white flour, and white bread are not products of whole grains. These are considered refined grain products. Refined grain products have had the germ and bran removed from it, and although, they do contain vitamins and minerals, they don’t have as many nutrients as a whole grain product. Not to mention the natural fiber content is less. Remember, we want to get as much nutrition as we can from everything we eat. That’s why whole grains are preferable over refined ones.

How You Can Get More Whole Grains in Your Diet

Eat them! I have included a couple of recipes to get you trying some new whole grains.

In Hamburgers, Meatloaf, and Meatballs

In place of breadcrumbs, add wheat bran or bran cereal to your homemade creations. Finely chopped carrots, onions, and mushrooms can also aid in texture. Get even healthier by replacing the ground beef with ground chicken (my favorite) or turkey. Chicken and turkey are lean options full of protein.

Asian Inspired Brown Rice with Vegetables (Easy Recipe, Lot's of Nutrients)

• 1 cup germinated brown rice
• 2 ½ cups vegetable or chicken stock (vegetable or chicken broth)
• 2 tbsp finely diced fresh ginger root
• 1 cup finely chopped vegetables (carrots, mushrooms, green onions)
• 2 garlic cloves diced
• 3 tbsp olive oil
• 4 tbsp soy sauce

Boil vegetable or chicken stock. Add brown rice and turn heat down to simmer. Brown rice takes about 45 minutes to cook so you have some time to deal with your vegetables. Put olive oil in a wok over medium high heat. Add ginger, garlic and vegetables and sauté for 4-5 minutes. Add soy sauce to mixture and set aside. When all stock has been absorbed into rice, fold in vegetable mixture and serve while hot. Makes 2 servings.

About the Ingredients in This Recipe

• The whole grain is brown rice, probably one of the easiest whole grains to work with.
• In each serving, there is one serving of vegetables. If the vegetable used are not your favorites, play around with the ones you like.
• Olive oil contains omega 3 fatty acids which can help regulate cholesterol and are natural anti-inflammatory agents.
• Soy sauce is full of antioxidants and flavor. It can even be a great replacement for salt in your cabinet.
• Ginger is a natural anti-nausea aid.

Curried Turkey and Barley Casserole

• 1 cup pearl barley
• 3 cups chicken broth
• 2 tbsp olive oil
• 1 tbsp curry powder
• 1 pound fresh button mushrooms, sliced
• ½ cup chopped onion
• 3 cups cooked and cubed turkey
• ½ cup sliced almonds
• 1 cup sour cream
• 2 tbsp dry white whine
• salt and pepper to taste

In medium saucepan with lid, bring chicken broth to a boil. Add pearl barley and return to boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Melt butter in skillet. Add curry powder, mushrooms and onion. Sauté until onion is translucent, about 3 to 5 minutes. Add mushroom mixture to cooked barley. Mix in turkey, almonds, sour cream and white wine. Season with salt and pepper and turn mixture into oiled 2-quart casserole or baking dish. Cover and bake 45 minutes in 350° F oven. Remove cover and bake 5 minutes longer. Makes 4 servings.

About the Ingredients in This Recipe

• Turkey is a lean protein. It can help keep cholesterol down, boost the immune system, assist in the healing process, and protect against birth defects and cancer.
• Curry powder is a traditionally Indian mixture of spices made up of mostly turmeric. Curry powder can aid in digestion, metabolic consistency, and arthritic pain. I suggest finding lots of ways to use this flavorful spice combination.