5 Of The Best Whole Grains

We all know that whole grains are good for you, but what are they and why are they so beneficial to your health? Here’s five of the best:

Brown rice

Brown rice is simply the unrefined version of white rice, meaning that it still has the hull and bran which is why it takes longer to cook and is much healthier than white rice.  Because none of the nutrients have been stripped out in the refining process, brown rice is extremely good for you.  It is high in fibre which can help to prevent colon cancer, high in manganese which is great for the nervous and reproductive systems, rich in selenium which can help prevent cancer, heart disease and arthritis and is also jam packed full of antioxidants which can reduce the risk of heart disease and slow the aging process.


Barley is a member of the grass family and is a cereal grain that has a pasta-like consistency when cooked, commonly used in soups.  It is thought that the fibre in barley can help with intestinal health, decreasing the risk of colon cancer and haemorrhoids.  Barley is also a great source of B-vitamin, niacin, which can help protect the cardiovascular system by lowering cholesterol.  It can also help to lower blood pressure and help with weight control due to the body digesting barley slowly, keeping you full for longer.


Pronounced keen-wah, this well-known superfood is trending at the moment, because of the large number of health benefits that it can provide.  Technically, it’s not a grain but a seed, although it has been shoved under the whole-grain umbrella because of how it is prepared and consumed.  Quinoa is packed full of protein, in fact one cup of cooked quinoa provides 9 grams of protein which is great for maintaining the structural components of our body tissue as well as helping the immune system to fight off infections and disease.  Quinoa is also gluten free.


Although oats may not be very appealing when they’re a hot lumpy mush in porridge they can provide us with many health benefits.  Just one cup of cooked oats equates to 147 calories and your body will digest them slowly, keeping you full for longer which is perfect if you’re trying to lose weight.  Oats are also high in soluble fibre which can help lower cholesterol and the insoluble fibre is helpful too, aiding with digestion and preventing constipation.  Not only are they good for your insides but oats can also do wonders for your outside.  They are commonly used to exfoliate, gently scrubbing away dry skin or used as a mask, helping the skin to retain moisture.


Like barley, rye is a member of the grass family and is a cereal grain, commonly used to make bread, beer and whiskey.  Rye is a great source of insoluble fibre which can help prevent gallstones and is helpful during weight loss, making you feel full for longer.  It can also help with menopause, normalizing the estrogenic activity and reducing the uncomfortable symptoms such as hot flushes.  It is also thought that rye can help to prevent breast cancer. If you’re wondering how rye can be eaten then consider using it as a substitute for oats in a porridge, or substituting wheat flour for rye flour which still has plenty of nutrients, even after it has been refined.

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August 27, 2014

The Importance Of What You Eat While Breastfeeding

A good diet is important for both mum and baby, especially while breastfeeding for energy and nutrients. When breastfeeding, you will need extra nutrients to ensure that milk supply is strong – it can take anywhere up to around 600 calories to make enough milk for a newborn each day. If you look at the serving guides for a breastfeeding woman, the suggestion is to obtain your additional calories through vegetables and complex carbohydrates like wholegrain cereals and grains.

One of the reasons behind the additional servings of these food groups is because breastfeeding women need additional fibre to aid with digestion. Some good sources of wholegrain cereals and grains include foods like:

  • Quinoa
  • Wholegrain breads
  • Brown rice
  • Wild rice
  • Bulgar (such as tabouli)
  • Barley

These foods can easily be fit into your day with the below meal suggestions:

  • Quinoa salad with chickpeas and prawns
  • A yummy nut butter and banana wholegrain sandwich
  • Brown rice substituted in a risotto dish
  • A wild rice stir fry
  • Bulgar in some tabouli with some grilled chicken
  • A yummy veggie soup with some barley to boost

Some foods that are best to be avoided while breastfeeding, as they may cause issues for both mum and baby such as, sickness, eczema, colic, irritablitiy or trouble sleeping include:

  • Milk, dairy, broccoli, cauliflower, cabbage and spicy foods have been linked to colic
  • Too much caffeine, which can make your bub restless
  • Eggs and peanuts, which have been linked to allergies in babies

For more information on what to eat while breastfeeding and for daily meal plans and recipe ideas head to Signups for 28 Day Weight Loss Challenge start from August 1 for only $49.95 with the challenge beginning on September 1. The 28 Day Weight Loss Challenge covers everything mums need to know about losing their weight in a safe and healthy way. The plans have been created by the very best nutritionists, post natal exercise physiologists, midwifes and most importantly mums to ensure optimal nutrition and ease for all mums – including those breastfeeding. The 28 Day Weight Loss challenge provides over 100 brand new healthy recipes that are easy to follow, perfect for a busy mums lifestyle and great for the rest of the family too. These are catered, realistic solutions for mums who need time efficient options. 

July 23, 2014