5 Ways To Get More Whole Grains (Without Eating Bread)

Making the switch to whole wheat bread and whole wheat pasta are great ways to get more of the all-important unrefined grains (and some much-needed fiber) into your diet. And despite the fact that pasta and bread can be a good way to reap all the benefits whole grains have to offer, you can’t exactly eat that for every meal (bummer, right?).

Not to worry, though, there is a hefty list of whole grain heavy hitters that offer all the health perks you’re after—fiber, several B vitamins and minerals such as iron, magnesium and selenium. Not to mention that whole grains help to reduce your risk of heart disease, constipation, as well as supporting a healthy weight. Here are some of the many great grains you can enjoy:

• Amaranth (can be gluten free)
• Barley
• Brown rice (can be gluten free)
• Buckwheat (kasha) (can be gluten free)
• Bulgur
• Cornmeal (grits, polenta) (can be gluten free)
• Couscous
• Farro
• Millet (can be gluten free)
• Oats (can be gluten free)
• Quinoa (can be gluten free)
• Rye
• Sorghum (can be gluten free)

**While the whole grains indicated as gf are naturally gluten free, specific products may vary.

5 Super Easy Ways To Get More Whole Grains

1.    Oatmeal is an obvious choice for breakfast, and a tasty one. But make sure you opt for steel-cut oats, which are less refined than rolled oats. Or shake up your morning routine by cooking up grits or buckwheat for your hot cereal (or better yet, shrimp and grits for lunch anyone?).

2.    Cooked barley, besides being a tasty side dish, can make a hearty addition to your favorite vegetable soup for a satisfying lunch or dinner. Be sure to make enough barley (or quinoa) to sprinkle what's left over onto your next salad (super tasty!).

3.    Build dinner around a serving of polenta or quinoa-pasta topped with sauteed vegetables (totally delicious!).

4.    Vary your favorite recipes simply by making whole grain substitutions. Instead of making a risotto or a pilaf side dish with white rice, try using buckwheat, millet, couscous or polenta as the grain. Whichever one you use will take on the flavors of the other ingredients in the recipe (you really can’t go wrong with these options!).

5.    Because many grains cook in little time, take advantage of the convenience factor and make an extra-large batch that you can utilize in several different dishes. The cooked grains will keep for up to 4 days in the fridge to use as you like (lunch and dinner...consider it done!).

There’s more to whole health than great grains.

To ensure that you’re getting all the vital vitamins and nutrients your body needs, a great option is a nutrition consultation. By working with the specialty-trained experts of GMC’s Nutrition & Weight Management program, you’ll learn the key to utilizing healthful foods in order to look and feel your very best. Just remember, a healthy outside starts on the inside.

Get Your Glow On With These Superfoods

Gorgeous, glimmering, supple skin? Yes please. Wouldn’t it be nice if there was some way to capture summertime radiance without baking in the sun for hours or spending a small fortune on assorted lotions, creams and serums? Oh wait, there is. And the best part is you can enjoy tasty foods while you nourish your skin—and the rest of your body—at the same time.

It seems like that old saying of true beauty starts from within is absolutely true in this case. That’s because your skin thrives with nutrients like vitamins A, B, C, E, K (basically the whole alphabet), collagen, fatty acids and more. And because it’s difficult—if not impossible—to find a magic lotion with all of these ingredients, why not go straight to the source instead?

Sheila Warren, RN, GMC’s Wellness Navigator, shares the key skin-loving nutrients you should be eating (and what foods you can find them in).

1.    Antioxidants (aka: vitamins C & E, plus Selenium): If pesky free radicals are your skin’s top enemy, then antioxidants are basically superheroes. That’s because antioxidants help to protect your skin from damage, toxins and aging factors.

To keep everything from wrinkles and dry skin to hyperpigmentation at bay, stock up on: blueberries, green tea (it’s most potent when hot), citrus fruits, spinach and sweet potatoes.

2.    Vitamin A (aka: beta-carotene, retinol): While you’ve probably heard of retinol as one of the most popular anti-aging ingredients in lotion, you may not know that it’s also something you can eat. Well, sort of. Beta-carotene, which the body converts into retinol, helps your skin with cell turnover and renewal, as well as luminosity.

To keep your complexion clear and your glow game strong, make sure to eat: carrots, bell peppers, blueberries, apricots and sweet potatoes.

3.    Fatty Acids (aka: Omega-3, 6 and 9 Fatty Acids): You’ve likely heard the most about omega-3 fatty acids, but omega-6 and -9 fatty acids are no slouches, either. Omega fatty acids can help with everything from lowering cholesterol and reducing joint pain to helping strengthen and hydrate your skin, as well as fight off inflammation.

To give your skin that youthful, dewy look, enjoy: tuna, avocados, salmon, walnuts and safflower oil.

4.    Collagen: As the most abundant protein in your body, collagen is essential for muscles, bones, digestion, skin and more. Unfortunately, though, as we age collagen production continues to slow down (womp, womp) and eating sugary foods doesn’t help that process.

To give your skin a boost of elasticity and plumpness, try bone broth—which may sound weird, but it’s full of collagen.

Summer-proof your skin. Now that you have a menu fit for goddess-level skin, let’s not forget the importance of healthy habits, like washing your face, using a balanced lotion and staying hydrated. However, despite your best efforts to have a normal skin routine and eat all the blueberries and sweet potatoes you can, if you’re still having trouble (bug bites, sunburn, dermatitis…etc., or all of the above) ask an expert for help.

Whether you’re in search of medical information, preventative care or recommendations for diagnostics and treatment, GMC’s Wellness Navigator is there to offer support at every stage of your health journey. Remember, there is no health concern too small.