EAT WHOLE GRAINS, NUTS

Challenge: Eat whole grains and nuts.

To complete this Wellness Challenge:1. Record the number of days you eat at least three servings of

whole-grain breads or cereals and at least 1 ounce of nuts, seeds, or nut butter on your Living Healthy Calendar.

2. Get at least 150 minutes of physical activity a week and track your minutes on your Living Healthy Calendar.

3. Reach your nutritional and activity goals at least 70% of the days in this Challenge.

4. Keep records of your completed Challenge.

Note: If you can’t complete this Challenge because of a medical condition, let us know and we’ll be happy to come up with an alternative that suits you.

Why eat whole grains?

Whole-grain breads and cereals are good sources of fiber and key nutrients needed by the body for good health. Numerous studies show that people who primarily eat whole grains have less obesity, diabetes, heart disease, and colon cancer, and they live longer, healthier lives.

On the other hand, a high intake of refined grains or white flour products increases the risk for many of these same health problems.

1. Build & Strengthen Relationships

2. Create Your Own

3. Drink Plenty of Water

4. Eat a Healthy Breakfast

5. Eat a Healthy Lunch

6. Eat Foods Rich in Antioxidants

7. Eat Fruits & Veggies

8. Eat Protein

9. Eat Whole Grains, Nuts

10. Find Balance in Recreation

11. Get Adequate Rest

12. Kick the Sugar Habit

13. Maintain, Don’t Gain

14. Makeover your Meals

15. Spend Less, Save More

16. Stress Less

17. Stretch & Strengthen

18. Walk 10,000 Steps a Day

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What’s a whole grain?

Whole grains include wheat, oats, corn, and rice in their natural state. A whole grain has three components: bran, germ, and endosperm.

Refining or processing grains strips away the bran and germ that contain most nutrients, dietary fiber, essential fatty acids, and antioxidants, all of which protect your health.

Bleaching (to make flour white) further reduces the nutritional content. Sometimes manufacturers replace some of the lost vitamins and minerals, which is why you may see products labeled “enriched.” However, most vitamins and minerals and other protective factors, such as dietary fiber, are still lacking.

Choose a variety of whole grains daily• Choose 100% whole-wheat bread (read the label)

and multi-grain breads.• Choose whole-grain breakfast cereals, cooked or

ready to eat: Shredded Wheat, oatmeal, brown rice, whole grain rye, and barley, to name a few.

• You can buy whole-grain pasta in many stores. Try it. You may like it.

• Read labels carefully. Bread that says “wheat flour” or “enriched flour” means white, refined four. It must say 100% whole grain to be whole grain. Don’t be fooled.

What about nuts and seeds? Why are they so important?

Nuts and seeds are high in fat, so many people in the past have suggested they shouldn’t be eaten. We now know that the fats in nuts and seeds are healthy fats.

They are rich in essential fatty acids and the kind of fat that lowers the risk of heart disease—mono and polyunsaturated fats. Eating healthy fat is associated with a long, healthy life. Numerous studies have proven nuts help to reduce the risk of heart disease, diabetes, and obesity.

Nuts can be dangerous for some, so be careful• Any number of foods can cause a food allergy. But

peanuts are one of the main foods to cause severe anaphylaxis (a sudden drop in blood pressure that can be fatal if not treated quickly). Tree nuts (walnuts and pecans, for example) can also cause an allergic reaction.

• A food allergy happens when a person’s body perceives a food as an enemy and wages war to rid it from the system. Food allergies cannot be cured. The only treatment is to avoid the offending food.

• A medical evaluation is the key to proper management of food allergies. Even if you’re allergic to walnuts, you might be able to enjoy hazelnuts or almonds. Or if you’re allergic to all nuts, you might find sunflower or pumpkin seeds a viable option.

Ways to increase your intake of nuts and seeds

Optimal health comes from eating a variety of nuts and/or seeds daily: walnuts, hazelnuts, Brazil nuts, almonds, cashews, peanuts, pumpkin seeds, sunflower seeds, sesame seeds, flax seed, and

unhydrogenated butters such as peanut butter, almond butter, and tahini.• Enjoy a variety of nuts. Eat them raw or roasted.

Have them available at most meals and snacks.• Add nuts to your cooking. Put slivered almonds

on vegetables and in salads. Add nuts to cookies and breads. Sprinkle nuts on applesauce and other fruits.

• Use nut spreads (peanut butter or almond butter) in place of butter or margarine.

• Put nuts in lunches and snacks. Sunflower seeds taste great on salads. Add flax to oatmeal, breads, and other cereals.

As you can see, whole grains, as well as nuts and seeds, are critical to your well- balanced diet. Review the serving guidelines that follow. Getting in enough of the good stuff may be easier than you think.

So what’s considered a serving?

Whole-grain breads and cereals:• 1 slice of whole-grain bread (100% whole-wheat

bread)• ⅔ cup of whole-grain ready-to-eat cereal (Shredded

Wheat)• ½ cup cooked whole-grain cereal (oatmeal, brown

rice, or pasta)

One ounce of nuts or seeds:

• Almonds, 24 nuts• Almond butter, two tablespoons• Brazil nuts, six to eight nuts• Cashews, 18 nuts• Flax meal, one rounded tablespoon• Macadamia nuts, 10 to 12 nuts• Peanuts, about 28 nuts• Peanut butter, two tablespoons• Pecans, 20 halves• Pistachio nuts, about 47 nuts• Sunflower seeds, ¼ cup• Tahini (sesame butter), two tablespoons• Walnuts, 14 halves

Don’t forget to fit in fitness!

Following the exercise guidelines below can help you design an effective and safe activity program. Physical activity:• Burns excess calories, helping you achieve and

maintain a healthy weight• Helps lower blood pressure and improves

cholesterol levels (raises HDL cholesterol)• Improves insulin sensitivity, lowering blood glucose

levels, and preventing diabetes• Improves mood and self image and combats

depression and anxiety• Strengthens both muscle and bones, decreasing risk

of injury• Reduces risk for colon and breast cancer• Promotes a long, healthy life

The good news for most people is that physical activity doesn’t need to be strenuous to be beneficial.

When you’re first getting started, keep your activity moderate. Don’t over do it! Choose activities you enjoy and that are within your current ability.