ThedaCare’s Mission is to improve the health of the communities we serve. August 2016 A whole grain is a simple food like fruits and vegetables - the more unprocessed the better. A whole grain is a cereal grain that contains the germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm. Whole grain products can be identified by the ingredients list. Evidence associates whole grains with a reduced risk of stroke, type 2 diabetes, heart disease, and help with weight maintenance. On the flip side, refined, processed carbs are some of the worst foods. The majority of refined carbs and sugars lurk in the form of white flour and sugar: white bread, white pasta, crackers, cookies, cakes, cereals, soda, candy, etc. Healthy snack? Three cups of popped popcorn is one serving of whole grains. Skip the butter! Grain salads are a great make-ahead option, but as they sit, the grains will absorb dressings. Adjust the seasoning just before serving. Serve grain salads at room temp. Make ahead! In general, you can store cooked grains, tightly covered, in the refrigerator for up to five days. App of the Month Everyday Grains and Beans A simple reference for cooking over 40 basic grains and legumes without getting lost in complicated recipes and cookbooks. A quick glance shows the basics: cooking time, water, prep, nutrition, etc. When you’re ready to turn on the stove, the step-by- step instructions and multiple automatic timers will help you prepare a simple, tasty, and healthy meal. Free for iOS and Android The Grain Event Wellness Newsletter Cookbook Corner Check Out Bob’s Red Mill Cookbook - a hallmark cookbook for whole grains. Pump up your daily diet with barley, brown rice, oats, amaranth, popcorn, buckwheat, and faro. Try whole-white- wheat bread and other whole-white- wheat products. It’s lighter in color and sweeter, yet has all of the whole grain nutrients. Use whole-wheat flour in baking. Start by substituting half with white whole wheat flour, whole wheat flour or whole wheat pastry flour. Boost Your Grain Power: Sources: Cooking Light, Summer Tomato.

Make an Appointment Still confused about what grains to include? Have no idea where to find quinoa, amaranth, or faro - much less how to make them? Visit Your Health Coach to Learn More. Upcoming Walk/Run Events Kristi Smeaton Thursday 8 AM to noon Optimist Mountain Bay 5K (Shawano, WI) – Aug 6 Race2Party Run at WIR (Kaukauna, WI) – Aug 13 Nitelite 5k Run (Green Bay, WI) – Aug 12 Princess Warrior Mud Run (New London, WI) – Aug 20 Cheesehead Half Marathon (Hilbert, WI) – Aug 20 It’s Glow Time (Madison, WI) – Aug 27 The Five Alarm Dash (Waupaca, WI) – Sept 10 Be Adventurous: Try a New Grain! Go for the whole grains, of course. See list below. Look for these whole-grain products at your local supermarket or health food store and give them a try. Be adventurous and try one you’ve never had. Whole grains can be served as cooked breakfast cereals, salad ingredients, pilafs, stuffing's, etc. Barley Brown rice Buckwheat Bulgur Millet Which grain will you add to your diet this week? I’m excited to try ________ in my diet this week. Oats/Oatmeal Popcorn Quinoa Spelt Wheat berries * remember to turn in you City of Waupaca Point Challenge, July tracking sheet! If you have a Dynamic Duo partner, please include the name of your Dynamic Duo partner and don’t forget to add your points to your total. speaking of Dynamic Duos Pickle Ball in action- * Thank you to Andrew Whitman for the demo!