Food & Nutrition It’s Getting Easier To Go With The Grain Published 12 months ago on April 3, 2017 By Fitness Gurls Staff Share Tweet There’s good news for those who want to incorporate more whole grains into their diet. Thanks to innovative menu planning and a growing number of products, it’s getting easier for consumers to include whole grains on a regular basis. The U.S. Department of Agriculture (USDA) food pyramid recommends that adults consume at least three servings of whole grains per day. That’s the same as three-ounce equivalents. But according to a recent survey by the Whole Grains Council; Made with Whole Grains, 68 percent of adults are unaware that they should consume at least three daily servings of whole grains. USDA research has indicated that the majority of whole grain servings are consumed at breakfast, followed by snacks. Whole grain intake drops at lunch and dinner as each of these meals account for only 15 percent of daily whole grain consumption. Fortunately, with a little creativity, it’s possible to find a number of ways to add whole grains to a family’s diet. Here are 10 quick tips: 1. Buy quick-cooking whole grain pasta or rice side dishes for dinner. 2. Make risottos and pilafs with whole grains such as barley, brown rice, bulgur, millet, quinoa or sorghum. 3. Enjoy whole grain salads like tabbouleh. 4. Try whole grain breads. Kids especially like whole grain pita bread. 5. Add half a cup of cooked wheat or rye berries, wild rice, brown rice, sorghum or barley to your favorite canned or home-made soup. 6. Substitute half the white flour with whole-wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes. 7. Add half a cup of cooked bulgur, wild rice or barley to bread stuffing. 8. Use whole corn meal for corn cakes, corn breads and corn muffins. 9. Look for cereals made with grains such as kamut, kasha (buckwheat) or grano. 10. Snack on multigrain chips and crackers or air-popped popcorn. Related Topics:benefit of grainsbenefits of whole grainsgrainswhole grains Up Next Increasing Longevity Through Better Nutrition Don't Miss Green Tea and its numerous Health Benefits Advertisement You may like Food & Nutrition The Importances of Great Supplements Published 1 week ago on March 14, 2018 By Fitness Gurls Staff Supplementation has become a big topic in the health and fitness world as more people are turning to natural answers for optimal health. Why do we need supplements if we are already exercising and eating well? Supplementation provides the foundation within our bodies to perform at the highest level. Even if we are working out regularly and eating an all-organic diet, there are still going to be gaps in our nutrition. Uncontrollable influences such as chemicals in everyday products, genetic predisposition, and injuries can cause lack within our bodies that require extra help; help that can come in the form of supplements. Also check out: Jade Atkinson’s Lower Body Plyos Athletes and fitness enthusiasts put a strain on their bodies regularly in order to reach new goals or performance levels. Supplements such as Vitamin C or D3 can help reduce inflammation. Reduced inflammation speeds up the healing process within our bodies and enables us to reach our goals faster with less pain and damage. Other supplemental vitamins and minerals like calcium and magnesium improve bone health and oxygenate our blood; two vital needs for those of us building and maintaining muscle. Omegas 3’s are essential for heart health, and we don’t always have access to fresh fish and organic nuts where Omega 3’s are usually found. Another great aspect of taking supplements is the convenience of it. We cannot always be at the gym, and maintaining a strict diet 24/7 is difficult. Supplements can be taken on the go and will enable our bodies to maintain the health we have worked so hard to achieve. A strict diet can also be difficult to maintain if we do not have access to certain foods at all times. Supplements can be easily ordered online regardless of location. Supplementation is not an an-either-or option with a good diet. Rather, excellent supplementation compliments and enhances the positive benefits of a great diet and exercise. Get more information on WrkEthicSupps: https://www.wrkethicsupps.com 💪🏼 A post shared by WrkEthicSupps (@wrkethicsupps) on Aug 18, 2017 at 1:51pm PDT Continue Reading Food & Nutrition How to Get The Most Out Of Your BCAA Supplement? Published 3 weeks ago on March 5, 2018 By Fitness Gurls Staff For anyone involved in a committed fitness workout routine, amino acid supplements aren’t anything new and depending on the goals that have been put in place for their fitness lifestyle, they could be beneficial in a multitude of ways! But, how do you know if the amino acids are right for you during your workout? Science breaks it down simply. Also, check out: 5 Tips To Losing Weight While Keeping Your Sanity If the individual is reaching their daily protein goals with natural food and beverages, then there is no need for the extra amino acid boost through a supplemented drink. But, that is not to say that there are no benefits to extra amino acids pre-workout. Some research shows that supplementing amino acids before a workout can be beneficial with things such as suppressing muscle protein breakdown and even reduce the signs of muscle damages after a completed workout! What some people don’t know is that taking these amino supplements won’t actually cause the muscles themselves to grow on their own, but instead provide the individual with a slight “boost” during their lift exercises to be able to give a consistent strong workout and promote healthy natural muscle growth. During an endurance-based exercise routine, proteins are broken down and used by the body as an energy source. Decreasing the number of proteins, or amino acids, used pre-workout can lead to higher levels of serotine to be held in the brain and can cause fatigue during the workout. Therefore, by keeping the supplemental amino acids as a part of the routine, it can be a better “breakdown” and lead to less signs of fatigue and a better workout experience! Those amino acid supplement drinks can still be useful, but make sure that they are introduced correctly into a workout routine. Continue Reading Food & Nutrition 3 Great Nutrition Bars on the Market Right Now Published 1 month ago on February 19, 2018 By Fitness Gurls Staff If you’re prone to that sluggishness in the middle of your workday or find yourself struggling to say no to food choices while hunger gnaws at you, you are not alone. More people live hectic on the go lifestyles today and the choices for easily accessible junk food are endless. As if we needed a reason to binge? Why are we sold on the idea that eating right is cumbersome, or impossible to do on a tight schedule? What could be easier than throwing a bar into your bag? Or stashing some in your desk at work? Sure, power bars once had the stigma of being for gym-bunnies, hikers, and hippies, but maybe it’s time the rest of us caught on. Here are three excellent nutrition bars on the market right now that will convince you healthy choices can be simple, quick and delicious. Source Bar: Naturally Sweetened Cookie Dough SourceWell calls this bar decadent and unparalleled. With a whopping 20g of protein, 4g of sugar and delectable cookie dough flavor, this bar is already a powerhouse. Did we mention that it’s gluten-free, non-GMO, made with grass-fed whey and organic ingredients? I guess sometimes you can have it all. Get more information: https://www.sourcewellnutrition.com Quest Nutrition: Double Chocolate Chunk This bar from Quest Nutrition is sinfully chocolatey. No worries, there’s a saintly amount of healthful goodness in here. With 20g of protein and only 1g of sugar, this bar is like a delicious power-up. Don’t let that low-sugar count scare you. This bar is naturally sweetened with stevia and sugar alcohol. For more info: https://www.questnutrition.com KIND: Double Dark Chocolate Nut This bar sounds like a really good cup of fancy coffee. It’s everything you want from a good nutrition bar. It’s got almonds, honey, and double chocolatey goodness. While this bar’s 12g of protein and 8g of sugar might not seem as impressive, it’s easy to find and for less than $2 per bar, it’s the kindest to your wallet. For more info: https://www.kindsnacks.com Continue Reading Advertisement Facebook Latest Popular Videos Food & Nutrition1 week ago The Importances of Great Supplements Workout Wednesday2 weeks ago Jade Atkinson’s Lower Body Plyos Food & Nutrition3 weeks ago How to Get The Most Out Of Your BCAA Supplement? 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