Great Grains for Fat Loss Part 2
If you’ve seen the previous blog entry, you read the good news…fat loss does NOT mean you have to go low carb! Yes, there are plenty of carbs that you should be running away from (and I mean run away screaming) but hey, that’s also the case with many proteins and fats. The real trick to fat loss is knowing which foods are the good and which are the bad in every category (Hint: Read your Diet Solution Manual…the answers are there!)
Back to what we were discussing…there are plenty of delicious and extremely healthy grains that are a perfect fit to your DSP plan. Last week we started with rice and all the varieties of rice available on the market. Today I’m going to fill you in on a super grain that has been all the rave these days (like if grains were celebrities, this one would be Hannah Montana).
Introducing….
Quinoa
Seems like the only problem with quinoa is that nobody knows how to say it. Since its origins are in South America and my father is a native of Peru, I’m pretty positive that the pronunciation is:
KEEN-wah
Nutritionally, quinoa can be considered a super grain, although it’s not really a grain, but the seed of a leafy plant that’s distantly related to spinach. Quinoa is incredibly high in protein (very unlike other grains), and is not missing the amino acid lysine, so the protein is more complete. Quinoa offers more iron than other grains and contains high levels of potassium and riboflavin, as well as other B vitamins: B6, niacin, and thiamin. It is also a good source of magnesium, zinc, copper, and manganese, and has some folate (folic acid). A pretty awesome list of good qualities, don’t you think?
As I mentioned above, my father is originally from Peru and grew up in a small Incan village where quinoa was a staple of their every day diet. Just recently I went on a business trip to Connecticut and left my 7 month old son with my parents for 2 nights. I left the baby prepared with all his needs, one of them being stored breast milk that I had been stocking up in preparation for the trip. My dad then shared an interesting fact about quinoa that I didn’t know. He said “Did you know that in the villages of Peru, when a mother cannot breast feed, they boil Quinoa and use the water as milk for the baby?” According to my dad, those children grow healthy and strong. Wow! A true testament to the amount of nutrition that is available from this grain.
Now, for many of us, we’re not exactly trying to replace mother’s milk here, but we are trying to achieve our ideal weight and an increased level of health, so how does quinoa fit in there?
Well, since quinoa does not contain gluten or wheat, it is a perfect carbohydrate to include into your meal plans when you’re following the “no wheat” plans (be sure to read the Grains chapter in your DSP manual for details on why wheat and/or gluten may be preventing you from losing weight).
Quinoa is also very high in protein and one of the great things about protein is that it keeps your blood sugar levels stable and makes you feel full longer (and nobody likes to be hungry, right?)
So where can you include quinoa into your weight loss and healthy meal plans? It’s actually a perfect fit into your breakfast, lunch and dinner. Since it is considered a carb, be sure to combine it with a protein for a complete, delicious and filling DSP meal.
Here is one of my favorite breakfast recipes
Warm and Nutty Cinnamon Quinoa (serves 4)
1 cup coconut milk
1 cup water
1 cup organic quinoa, ( rinse quinoa before cooking)
2 cups fresh blueberries
1/2 teaspoon ground cinnamon
1/3 cup chopped pecans or walnuts
Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blueberries and cinnamon (you can also add a little stevia to sweeten); transfer to four bowls and top with pecans or walnuts.
I love this hot breakfast and it’s a nice change of pace from oatmeal all the time.
Are we done with our “Grain Story”? Nope, not yet. Stay tuned for some more healthy grain facts and some more of my favorite recipes.
Have a great day!
Hi Isabel!
That is a great topic and I really appreciate it. Can’t wait for the next post.
I am not very fond of meat and am now trying to replace it with grains or beans, at least the lunch proteins.
Quinoa is something very unknown and difficult to find in Bulgaria. Instead, for some months now, it is very easy to find buckwheat in almost every food store. I think it is very close to quinoa nutrient-wise and I cook it the same way you mentioned in your post.
I wish you also post on that grain (not a real grain though).
Thank you and am waiting for more interesting info from you.
Dear Isabel,
You are incredible! Thank you so much for your encouragement, I deeply need it. I have lost a solid 16 pounds in 19 days, am I ever happy and on the way to a big weight lose.
I am so impressed with your program that my husband and I are helping you out @ http://bit.ly/getslimnow.
I also have told a lot of people about your program in person and over the internet. I wrote a complimentary blog about your program too.
I can’t say enough how much you have helped me, you truely are a saint.
As soon as I read your recipes I call my friend 45 miles away that owns a health food store to see if she carries or has on stock your goodies; it’s a long drive sometimes, but it is worth it. I can’t wait to try this recipe out.
To Your Health, Catherine.
Isabel,
I must write in a general comment (not about this article, necessarily) to THANK you for The Diet Solution!
I have indeed been practicing the guidelines you have presented, including eliminating all the “white” foods, and wheat, eating proteins, fresh vegetables and fruits, and the only grain-like foods being Steel-Cut Oats and Ezekiel bread (for the most part), and I have dropped over 8 LBS in fairly short order (like 10 days)!
Thanks for putting me on the track to fat-loss success!
–Terry
I LOVE Quinoa! I have noticed that i get really hungry after eating it though =(. Even if i add some almond butter. Maybe i need to eat an egg with it.
Thanks for the recipes!
Hey Isabella, how is it going?
I was really excited when I read that you are from Peru. I am a 17 year old guy who just moved to the US 4 years ago from Peru. It’s true that not many people eat Quinoa over here, and even know about it, but there are many ways to cook it. We buy it from Mill’s and from Whole Foods and cook it mainly like you would cook beans. We also eat it with a grilled chicken all the time. Its great and definitely recommend it. So where is your dad from? I come from Lima.
Ever since I came here I have started loving all of these healthy stuff you know, working out etc, but in COlorado, where I’m from, there are not that many bodybuilders in my area so I have to do with what I read.
I eat pretty clean but still can’t have a 6 pack, I don’t know why.
Whenever you want to speak spanish, I can blog right away,
Have a good one.
Thank you in the short while that am reading I have learn a lot.
Hi! I just wanted to mention that there is a super-nutritious flourless, wheat-free, soy-free sprouted grain bread from The Julian Bakery (online and at some stores) that has higher amounts of fiber and protein than Ezekial bread (even in a smaller slice). Hope this helps for those who are looking for a good bread option!