Research suggests that diets that include high amounts of whole grains may contribute to significant weight loss, while also reducing the risk of chronic illnesses such as diabetes and cardiovascular disease. A recent study published in the American Journal of Clinical Nutrition shows that eating whole grains is associated with lower blood pressure and a lower body weight. This latter may be in part because whole grains slow digestion, making you feel fuller for longer.
The term whole grain means the grain still has the outer bran layer and inner germ layer, where most of the grain's nutrients are found. Refined and processed grains have been stripped of these two layers, leaving only the starchy endosperm. Whole-grain choices include oatmeal, whole-grain cereal, brown or wild rice, whole-wheat pasta, and snacks such as granola bars and popcorn. Be sure to read labels carefully—often what might at first glance seem like a good choice isn't really as healthy as you thought. For instance, "whole wheat" and "multi-grain" are not the equivalent of "whole grain," and many products touting "whole grain" are packed with sugar.
12. Say "no thanks" to empty calories
We've all given in to those urges and eaten too much chocolate or grabbed a doughnut and coffee at break time. But by doing this regularly, we gradually lose touch with our bodies, as empty calories and snacks become one quick-energy stepping stone to the next. A doughnut, for example, sends blood sugar soaring, giving you a boost of energy. Then, after about 10 minutes, your energy levels drop drastically, sending you to the kitchen or vending machine for something that will spike your energy again. What comes after that? Maybe chocolate-chip cookies or a handful of jujubes. The result is weight gain and eating habits that negatively impact your health.
Read more:
• 7 tips for maintaining fitness motivation
• 6 signs you're overdoing your diet
• Eating for energy
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Excerpted from Good Life Fitness 6 Weeks to a New Body, copyright 2009 by Maureen Hagan. Used by permission of Penguin Group (Canada).All Rights Reserved. No part of this excerpt may be reproduced except with permission in writing from the publisher.
