Whole Grain Goodness

Whole grains really are good - great, actually. Good tasting, good for you, good for reducing risk of heart disease, diabetes, obesity and some cancers. And good for fighting belly fat.

An analysis of Framingham Study data published in the American Journal of Clinical Nutrition found that people with higher daily intakes (3+ servings) of whole grains and lower daily intakes (< 1 serving) of  refined grains had less belly fat and less subcutaneous fat than those who didn't. People who ate 4+ servings of refined grains did not enjoy this reduced body fat, even if they also ate 3+ servings of whole grains. So, substituting whole grain for refined grains helps reduce body fat, while just adding it doesn't.   

Fortunately, US food packagers are beginning to heed the call for more whole grain products. The number and percentage of food products that earn the whole grain stamp is increasing every year, especially among foods labeled "all-natural." So it is getting easier to find whole grains and to substitute them for refined grains.

The February 2011 issue of the Tufts University Health and Nutrition Letter contains an article entitled "Your Complete Guide to Whole Grains" that lists all 20 of the whole grains, with cooking instructions, nutrition notes, and serving suggestions. It's a great resource for those wanting to learn  more about their whole grain options. 

By the way, if you are interested in nutrition, I recommend this monthly newsletter. It is short, concise, medically -based, and inexpensive.  

Be good to yourself and your belly. Go forth and multiply the whole grain products in your pantry, and banish the refined grains whenever possible. To paraphrase an old SNL skit, "whole grains been belly belly good to me." Sorry, couldn't help dating myself. Again.        

I am happy to report that on March 29 KDF delivered her twin girls, and even happier that she did so at the hospital and NOT at Healthy Habits. Both Mom and daughters are doing great. 

RLP has actually lost 2 pounds a week since starting, not the 1 pound I reported last issue. Apparently, I can't count pounds or repetitions.

PC's tailor is having a great year taking in his clothes for him.   

NM is getting us worried about overtraining her - a rare occurrence at Healthy Habits.

 
CL gave it the old college try one day despite being sick, but Trainer Gaye sent her home to recover. She did earn points though. 

HF found the courage to ask me to reschedule an upcoming session so she could watch the royal wedding - despite my vocal disgust over the media frenzy surrounding the event.

Quote Corner

RW: "Let's make a break for the door - he can't stop both of us!"

RLP: "All day my head's been off." That is losing weight the hard way! Not recommended.

BR:"This has definitely made a change in my waist size." Positive or negative? I guess it depends on how you look at it - a negative change could be positive or a positive change could be negative. Whatever. His attitude is positive about it.

KDF: "I forgot that the treadmill brings on contractions." Get off there!

Trainer Mike: "I should have been charging KDF a group rate these last 9 months."

Welcome new clients: BO.

Healthy Habits is now on FaceBook. You are all invited to be friends, and hopefully fans. In fact, it would be a big help if you would.  Please click here to sign up.  

In honor of basketball season, Healthy Habits is offering the "And 1" special, available until the next newsletter (early May). For every package of personal training bought by a new or inactive client, you get an extra 1, 2, or 3 sessions FREE as follows:

*Buy a 6 pack for $350, get 1 extra session

*Buy a 12 pack for $690, get 2 extra sessions

*Buy a 25 pack for $1375, get 3 extra sessions

Current clients who renew their package (any size) during this offer get 1 free session by mentioning they read it in the newsletter.

Remember, this offer expires when the next newsletter goes out, so don't delay.

Contact Mike at 901-684-1607.