Tag Archives: whole grains

ABC10 | Healthy Easter Basket Treats

I was on ABC10 TV out of Sacramento yesterday to show their viewers (a.k.a. Easter bunnies) how to pull together a ‘healthy Easter basket’. Hmmm…. that’s an oxymoron, you say. Believe it or not, options outside of solid chocolate bunnies, Peeps and sugar-coated sugar do actually exist.

Here are my five basic principles when it comes to “healthify-ing” this tradition.

  • Include plant-based foods and plant-based colorants.
  • Load up on whole grains.
  • Use healthy fats.
  • Cut back on sugar.
  • Swap out milk chocolate with dark chocolate.

All the recipes for the treats on the show will be featured in my upcoming book, “Athletes in Aprons“. 😀

Oat & Berry Bars: These whole-grain, gluten-free bars are made with oat flour and rolled oats layered with an organic berry purée sweetened with just apple juice.

Chocolate Chip Cookies: These cookies will surprise you! They’re made with garbanzo bean and fava bean flours, oat flour, zucchini, dairy-free dark chocolate, and organic unsweetened applesauce. Gluten-free.

Fudge Brownies: These fudge-y treats are made with whole wheat flour and… spinach. Really! Their moist richness comes from just a couple tablespoons of extra virgin olive oil, unsweetened applesauce, and golden ground flaxseeds. You have to taste ’em to believe they’re not loaded with hydrogenated fat and white flour.

Banana-Date Granola: Most granolas are made with lots of oats, sugar and fat. Here’s a no-sugar/no-fat-added granola (no kidding!) made with a base of protein- and     Continue reading

♥ Daily Dose | How to Shop for Whole Grains

Is this a whole grain?

Is this a whole grain?

Following an eating plan that centers around whole-grain foods versus refined grains can help you reduce belly fat and other health risks.  See Eat Your Way to a Trimmer Waist. But shopping for whole grains can be confusing with all the varying descriptors. So here’s a guide to help you decipher what’s whole grain and what’s not.

To qualify as a whole grain, 100% of the original kernel – all of the bran, germ, and endosperm – must be present. All grains start out whole, but during the refining process, the bran and germ are removed. As a general rule, look for the key word “whole”, such as “whole grain”, “100% whole grain”, or “whole wheat” when shopping for a whole-grain product and see that it’s listed as the first ingredient on the food label.

Watch for These Words

Beware of the following product ingredient descriptions as they MAY NOT be whole grain:   Continue reading

♥ Daily Dose | What Makes a Good Breakfast?

Empty gas tank_PDAre you running on an empty tank? People who start their day without an a.m. meal often feel depleted, overeat later in the day, and make some not-so-smart decisions as they go along. Eating a good breakfast sets the stage for making healthy choices that will power up your body as well as your brain.

Why Eat Breakfast?

As you sleep, your body works hard to digest last night’s dinner. By the time you wake up, your body and brain demand fuel.

Three Breakfast Components

Morning menus are filled with options — from breakfast wraps to smoothies in every color — and need not be complicated. Breakfast can be simple, quick and satisfying. Be sure it includes a heart-healthy mix of whole grains, protein, and healthy fat to satisfy you as well as sustain you.   Continue reading