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Week Five

Week Five. More from your fork Whole Grains Mindlessly Eating Better. Whole-grain cornbread, yogurt and berries. Is it true what they say about whole grains? Yep!. Whole Grains Help keep you trim Reduce risk of heart disease Provide a natural cleanse But most of all, they taste good!.

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Week Five

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  1. Week Five More from your fork Whole Grains Mindlessly Eating Better

  2. Whole-grain cornbread, yogurt and berries Is it true what they say about whole grains?Yep! • Whole Grains • Help keep you trim • Reduce risk of heart disease • Provide a natural cleanse • But most of all, they taste good!

  3. Caramelized onion, dried fig, cheese whole-grain pizza

  4. Quinoa beet salad • Shop for bulgur, millet, oatmeal, quinoa, rolled oats, brown or wild rice, whole-grain barley, and whole wheat. • Buy grains and cereal that have whole listed before the grain ingredient’s name. The whole grain should be listed 1st or 2nd. • Note that foods labeled with the words “enriched,” “multi-grain,” “stone-ground,” “100% wheat,” or “cracked wheat” are usually not 100% whole-grain products, and may not contain any whole grains. • Choose breads and crackers with at least 3 grams of fiber per serving. • Choose cereals with 3-5 grams or more of fiber. Think outside the grain bin. Share Whole Grain DIY

  5. Looking for 25-35 grams fiber daily • 1⁄2 cup bran = 8 grams • 1⁄2 cup lentils, black or pinto beans = 8 grams • 1⁄2 cup quinoa = 5 grams • 1⁄2 cup barley, pearled = 4 grams • 1⁄2 cup cooked bulgur = 4 grams • 1⁄2 cup raspberries = 4 grams • 1 medium pear = 4 grams • handful of almonds = 4 grams • 1 medium banana, apple or orange = 3 grams • 1⁄2 cup broccoli = 2.5 grams • 1⁄2 cup carrots= 2 grams • 1⁄2 cup wild rice = 1.5 grams • 1⁄2 cup strawberries = 1.5 grams

  6. We tend to eat more if: • The plate is larger. • The glass is wider. • The package bigger. • The food closer. • We’re distracted. Mindless eating traps Making it easier to make the best choice.

  7. Is your environment working for you…not against you? Share your Mindless Eating DIY

  8. Attack the Snack • More than 50 percent of eating occasions are snacks. • Are they working for you? • How? • Share DIY snack Fresh grapefruit

  9. What small steps will you take this week? Food Goal Activity Goal Environment Goal Soul Food

  10. Setting goals again  • Gradual change on a realistic schedule gives, you, your taste buds, and your brain time to adapt. • Small steps often snowball into more positive changes. Noticed any? • Your choice… what and how • Food, activity, environment • Still stacking, I hope! • You decide your goals and schedule.

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