Add Ancient Grains to Your Diet and Reap the Health Benefits

Ancient grains have been found in tombs and other archaeological sites around the world. However, they still grow today and provide many health benefits.

It's easy to add ancient grains to your diet to strengthen your health.

Look for these grains at your local grocery store, health food store, or online:

1. Teff. This small grain has been around for centuries and is popular in Ethiopia. It has high levels of protein, fiber, iron, and calcium.

* This ancient grain can help you lose weight by keeping hunger in check. It can also help manage diabetes by controlling blood sugar levels in the body. In addition, it has low saturated fat levels and a nutty flavor.

* You can cook, boil, steam, or bake with teff. The grain is popular in bread and pancake mixes. In Ethiopia, they commonly use teff to make injera, a type of sourdough flatbread.

2. Indian ricegrass. This grain is found in the United States and is popular among Native Americans.

* Indian ricegrass is a wild plant that can be found throughout the southwest region of the country. It has high levels of protein and fiber. The taste is often compared to wheat because of the similarities.

* Indian ricegrass is usually turned into flour and can be made into bread.

3. Spelt. This grain is often compared to wheat, but it has more nutrients and a nutty, sweet flavor. Spelt flour is a common substitute for wheat flour, so you can use it to make bread.

* Spelt has high levels of niacin, also known as vitamin B3, and helps energy levels. Niacin can help reduce cholesterol levels. Spelt also has important minerals such as iron, copper, zinc, and others.

* Spelt has mucopolysaccharides, which are complex carbohydrates, so the body slowly digests the grain after eating. This makes you feel full for a longer period of time.

* Spelt also has plant lignans that have been linked to the prevention of cancer and tumors.

4. Farro. This ancient grain has a nutty flavor and multiple nutrients. It has a high amount of iron and protein.

* Farro has complex carbohydrates to keep you full and a special type of carbohydrate, cyanogenic glucoside, that can help strengthen the immune system. Farro also has fiber that studies have shown can lower cholesterol.

* Farro can replace rice in your recipes. It can also be added to the diet by using it in soups.

* Farro has a chewy texture after cooking, so it can be used in a variety of salads. You can even add the grain to meatballs or other meat dishes. It can also be combined with pasta or steamed vegetables for a unique meal.

5. Amaranth. This ancient grain has lysine, an amino acid that is often missing from grains, and provides essential proteins. It also has fiber and iron.

* Amaranth has cancer-fighting and anti-inflammatory properties. It also helps fight chronic health issues such as heart disease. It can help lower cholesterol and high blood pressure.

* Amaranth can be used to make porridges, so it can replace breakfast cereals and oatmeal. If it's toasted first, it can also be used as a topping for soups, salads, or other dishes. Amaranth can be used as a thickener for soups, or it can replace rice in recipes. The nutty and toasty flavor of amaranth makes it easy to use in puddings.

Ancient grains have multiple health benefits and are easy to add to meals or snacks. They're an important source of minerals and vitamins for people around the world.

A Traveler's Guide to Healthy Eating While on the Road

Between hotel rooms, fast food stops, and unfamiliar restaurants, how do you continue to eat healthy while you're traveling on the road? It's not always easy, but sticking to a healthy diet is very possible. Discover how you can maintain your diet and your travel plans at the same time with these healthy eating tips.

Try these strategies:

1. Plan ahead. The sooner you can start planning, the easier it will be to stay on your diet. Where are you going? How will you get there? What will your schedule be like while you're there? Once you've narrowed down the schedule for your trip, you can begin to plan for healthy food options.

* Do some online research for the locale you'll be visiting. Where are the nearest grocery stores? Do you see healthy cafes or restaurants? What about nearby farmer's markets?

* By finding safe and healthy locations that offer food that fits your lifestyle, you can maintain your diet.

2. Select grocery stores over fast food chains. Instead of stopping at a fast food chain and trying to decide how many calories are in the fries or burger, you can stop at a grocery store. Grocery stores are more likely to have delis that offer healthier options.

* Grocery stores offer packaged salads, bags of nuts, trail mix, healthy dips, and other choices. You can usually find cut up fruit and vegetables in plastic containers for sale at grocery stores.

* You may also want to reach for the yogurts, cheese, and smaller containers of milk. Dairy has protein in it, so you'll feel fuller for a longer period of time. You can find a variety of dairy products in small or travel sizes.

3. Bring your own snacks. If you're going on a road trip, you can pack a cooler with ice and bring healthy meats, vegetables, fruits, breads, and other snacks.

* If a cooler is not an option, then consider shelf-stable foods that can fit in a bag or purse. Can you find healthy nuts, crackers, or trail mix to fit your diet? What about dried fruits and vegetables?

4. Stay hydrated. It's important to stay hydrated as you travel on the road. Dehydration can sometimes lead to overeating because your body becomes confused. Bring several water bottles with you or purchase them along the way. This will help you avoid dehydration and cravings for other foods.

5. Avoid simple carbohydrates. You may crave comfort food as you travel, but it's not always a healthy option. Simple carbohydrates can raise your blood sugar and cause it to later crash dramatically. This can leave you irritated and tired.

* Instead of simple carbohydrates, reach for multi-grain, complex carbohydrates. Add protein such as peanut butter and nuts. You can purchase travel size containers of peanut butter.

* Also, eating smaller meals more frequently throughout the day can help you avoid cravings. Try to schedule your stops and get food at the same time. You can avoid cravings by planning ahead.

Being on the road doesn't mean you have to give up eating healthy. You can still maintain your healthy diet by planning ahead and following these guidelines.


Learn more about your health online when you read the rest of our information here about: Clean Eating guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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