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How To Make the Switch to Whole Grains

By Lisa Shanken
April 5, 2010
Whole grains have been identified as one of the healthiest foods.

When people consult with me on what to eat for healthy weight loss, I tell them that one of the best health moves they can make is to replace refined food products with whole grains alternatives. Whole grains have been identified as one of the healthiest foods on the planet. Disassembled, whole grain is made up of bran, endosperm and germ. Unlike books, you can actually judge whole grain by its cover, as its outermost layer, bran,is rich in iron, riboflavin, magnesium, niacin, phosphorus, thiamine and zinc. When you eat white rice and white flour, the nutritious outer layer has been husked off and all you’re eating is endosperm. What a waste of goodness!

‘Ingrained’ In Your Diet

Eating bran cereal, white cereal, oats, whole wheat bread and whole-wheat flour is one of the most effective ways to lose weight because of the high fiber content. Fiber rich food requires prolonged digestion, which prevents frequent over-eating because you feel full. You’ve probably felt how short-lived fast food sustenance is; you could eat one junk food meal now, but in 2 hours you’d just be looking for more food again.

Why Does It Work?

The reason why it works is because fiber amplifies the movement of waste material in the digestive system. When wastes are eliminated from the body, your body is better able to extract maximum nutrition from food, also creating a good environment for healthy bacteria. Harmful bacteria levels and carcinogens are also lessened.

The regular intake of whole grainsalso helps prevent the development of certain cancers like abdominal cancer, breast cancer, colon cancer, digestive tract cancer and urinary tract cancer.  For healthy bones, whole grains also deliver due to their magnesium and selenium content.  These two minerals are necessary to maintain healthy bones.

Eating grains at least 3-4 times a week will yield these health benefits.

Breakfast Grains

Always choose bran cereal with high wheat bran content as well as 5 grams of fiber in each serving or more. Oats absorb cholesterol, therefore decreasing LDL levels. Consume at least 3 grams per day for good results. The more oats you eat the lower your LDL cholesterol will be.

Bread & Pasta Grains

The most convenient source of whole wheat for some of us is that of bread. Extend your whole grain sources to pastas and baked goods as well. When in doubt, always choose whole-wheat flour. Whole wheat is rich in vitamin B6, which is beneficial to the immune system.

Wheat Germ

Wheat germ may be added as a topping for cereals, porridge, yogurt, soups, casseroles and other recipes to minimize the bland flavor. Added to breakfast cereals, it can help you start your day right. A quarter cup of wheat germ supplies all of the B vitamins, iron, zinc, magnesium and fiber. Wheat germ is also rich in manganese and vitamin E.

Important Food for Diabetics

People with Type I diabetes should include whole grains in their diets to prevent development into Type II diabetes.  Phytic acid, present in grains, is an essential component in the alleviation of diabetes.

Was This Wholesome?

Was this information helpful to you? Will you now ingrain whole grains into your diet? Let me know.

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Lisa Shanken

My passion is to help you live your healthiest and most harmonious life, but in a way that’s realistic and practical for you as a unique individual on this planet. My philosophy is all about “balance,” never a diet since a diet is not sustainable for life, aka Kill The Diet.

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Testimonials

Lisa’s weight loss plan really gave me a new insight to healthy eating and living. I was diagnosed with breast cancer in January 2015. Healthy living/easting/exercise has become very important to me and my family and this program really helped me get even more on the course with this and helped me lose weight.

Danielle D, Great Neck, NY

When I heard about the 10 Day Weight Loss Challenge, I wasn’t sure if it would be a good fit, since as a physician, I understand nutrition and health (and therefore knew the dangers of fad diets, etc…), and I do my best to exercise (though not always enough). But as a single mother of 2, it’s still very challenging ti “fit in all in” (including cooking healthy meals for my children) due to my busy schedule. And when my time is short, bad habits crop up and weight gain follows.

Dr. Gila Ackerman, Boulder, CO

Psychiatrist
Lisa has made an enormous contribution to my health and strength. I have seen and felt the most fantastic changes in an amazingly short time.

Chessie F, Boulder, CO

I just wanted to say you were amazing through this 10 day process! I learned so much from you! You were very thorough in all areas of the challenge and got back to us in such a quick manner with our questions. It was a great jump start into a more healthy life style that’s for sure!

Colby E, Boulder, Colorado

I LOVE the recipes, simple, few ingredients, appealing. I like the idea of using the list of staples you provided when i was tempted to cheat!

Phyliss S, Spring House, PA

I worked with Lisa to develop a holistic wellness plan that has allowed personal growth without having to completely change my lifestyle. Her programs are designed around your personal needs, so I always feel like I've gotten the most from my sessions and leave with manageable goals. Lisa's three-prong approach to wellness (fitness, nutrition and health) is helping me live a balanced and grateful life.

Ali S., Boulder, CO

I’ve been through the ringer with different dieting plans through the years. Some helped me lose weight and some didn’t – but it didn’t matter because I would always gain it back. I didn’t know if this 10 day Weight Loss Challenge would be the answer since everyone says they have the “BEST” way to lose weight. But this one seemed to be more doable – like instead of starving myself, keeping track of calories (“been there done that – VERY annoying!”) and things I know I wouldn’t stick to.

Jill W, Park, NY

Lisa, you have been a very positive role model for me! Through the exercise and diet I’m becoming healthy and more positive about my life!!! Thanks!

Melissa B, Boulder, Colorado

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