There's Wheat and There's Wheat...

I must say that I am constantly guilty of falling prey to marketing tactics (you probably are too). These guys just know how to get us! Because people have been trying to eat healthier in more recent times, you can actually see companies start to repackage their brands to sound healthier as well. 

One of the major areas where you see this exhibited is with wheat and grains. Once people see that their bread is brown, they automatically think it is good for them, right? So what do marketers do? They use that to their advantage. Make the bread brown, put a lot of sugar in it, take out natural nutrients so it gives you a high and is more addictive, and sell it to the customers.

Bread isn't bad, just like carbs aren't bad. It is important however to get the right kind from as natural a source as possible. How do you measure how natural wheat or any other grain is? Besides buying food with as few ingredients as possible, and making sure sugar is not close to the top of the list of ingredients, there is a way you can guess how 'whole' the grain in your food is. 

There are pretty much three forms of grains when it comes to their level of processing:

• Whole: Contains the whole kernel of the grain in as natural a state as possible.
• Refined: Grains have undergone a refining process that removes the germ and bran, as well as most of the nutrients, to give it a smoother texture. PS. This is where white rice usually falls.
• Enriched: Version of refined grains where they try to add some nutrients back in, but not in its natural form.

It is important to note though that they still try to trick you. Remember when we said that ingredients are listed in order of volume in the product (highest volume first)? So if something contains whole grains, it doesn't mean that it isn't blended with refined or enriched grains somewhere down the ingredient list. Check out the whole list! Here is an example of something that had enriched grains and whole grains. If you only looked at the front, you'd see 'whole wheat bread' and be satisfied.

Hopefully, that helps you make better choices. Let's eat food that nourishes our bodies, not raises our blood sugar levels unnecessarily.

Cheers Eights & Weights!

Photo credit: Precision Nutrition and 

Getting More Whole Grains in Your Diet

Well, we have about 2 days left in week 3 of the April "Abs are Made in the Kitchen" challenge. I mean, our focus this week is whole grains, right? Therefore, I thought it would be really beneficial to throw in a little advice on how to get more whole grains in your diet.

This is an excerpt from WebMD.com. You can view the full article and the sources (including the authors and reviewers) here.

April Challenge Week 3!

Heyyyyyy Fitfam. So I'm pretty excited I got through the week 2 challenge. No protein shake, sandwiches, or soy milk for a week was tough, but I think we proved how tough we can be as well. Today is the last day of week 2 of the challenge, and I for one am proud of myself and all of you who did it.

Tips to Stay Fuller Longer

Food is one of or biggest issues. It's difficult to understand what to eat, when to eat, and how much to eat. The good thing is Eights & Weights is here to make the process less complicated :)

If you didn't know, there are foods out there that help you feel like you're full for a longer time. It is less about the nutrients and more about the feeling sometimes because we may have our 3 regular meals, and still feel like we need to eat even when we're really not that hungry.

So what are some of the foods you can eat or things you can do to fight that deceptive need to eat?

Chew sugar-free gum: Yes, I said that will a straight face. Chewing gum actually reduces the need to chew since you have something flavorful in your mouth. If you really are starving, that's a different issue, but if you just felt like you needed to eat, then the gum should help your brain have time to process that you really aren't hungry. Just make sure it's sugarless so you're not defeating the purpose :)

Eat your complex carbs: There is a reason we keeping forcing whole grain down your throat. Not only is it healthier, it keeps you fuller longer because it doesn't just ease through your digestive system. However, complex carbs are not only found in whole grains; you can also eat foods like sweet potatoes and vegetables to stay full. Complex carbs also tend to contain more fiber, which keeps you fuller longer and contains fewer calories than simple carbs.

Fruit it, don't juice it: When you eat an apple, do you notice you are fuller than when you buy a cup of apple juice? But somehow, the cup of apple juice seems to contain more calories because they say it is more concentrated. Hmmm... Here's what I say: Eat the apple rather than drink the juice. And if you must, blend the juice yourself. Because it comes out thicker, more satisfying, and more natural than buying it from a store. And guess what? You stay fuller longer.

Control the smells around you: When you're out, you can't really control other people, but when you're home, this is a great trick. Rather than have citrus, coffee, cupcake, or other 'foody' scents at home, stick to flowery or other non-food scents. The smell of food triggers your appetite.

Add lots of protein to your diet: You probably already know this by now: protein contains fewer calories than carbs and reduces the feeling of hunger later on. But it's not just any protein you should be targeting. Things like almonds and beans are your best bets. However, be conscious about how many almonds you eat because nuts do have a high fat content, and so eating too much could defeat the purpose.

Watch what you drink: Soda has so much sugar in it that it flows through your system pretty quickly, and then comes the slump. With the slump usually comes the desire to eat. Drinking lots of water, tea, and even dark cocoa help maintain that slow-releasing energy to keep you feeling full and refreshed.

Cheers Eights & Weights!

Photo credit: Womenshealthmag.com