Healthy Diet Daily


Whole grains come in all shapes, sizes, tastes and textures. With a myriad of B vitamins, fiber, iron, plant-based protein and minerals, each tiny grain delivers a nutritional punch. A whole grain has its natural bran, which holds a good portion of its nutritional value.

The complex carbohydrates present in whole grains digest more slowly than refined versions, keeping blood sugar levels (and cravings) regulated for sustained energy. They’ve also been shown to reduce LDL (“bad” cholesterol), help to achieve and maintain a healthy weight, as well as lower heart disease and diabetes risk. With whole grains, you’ve got many options not only in variety, but versatility in the kitchen, too.

From breakfast to dinner and everything in between, there’s a grain out there for every time constraint, cooking level and craving. Here are the 4 most nutritious whole grains with tasty ways to add them to your daily diet. Its tiny, bead-like appearance makes it a whole grain alternative to refined white pasta, can be ground in your blender to make gluten-free flour for baked goods, and can be turned into a creamy grain main like this Millet, Lemon and Kale “Risotto.”


Bran rolled, steel-cut and whole grouts are all the same grain presented in different ways. They’re high in soluble fiber, helping to lower cholesterol, improve digestion, help manage a healthy weight, reduce risk of cardiovascular disease and more.

An everyday pantry staple that makes not only a fantastic warm breakfast cereal with rolled oats, but also risotto with steel-cut or pilaf with whole grouts.

They’re also star players in desserts, like this healthier recipe for Honey Oat Roasted Pears.


Not often thought of as a whole grain, corn’s bad-boy health persona should be limited to the refined versions of itself (i.e. high-fructose corn syrup).

Its standout nutritional features are lutein and zeaxanthin, carotenoids that help eyesight. As a whole food, corn is a unique grain in that it’s eaten fresh from the cob, as well as dried in the form of cornmeal and flour.

For an elegant and healthy vegetarian entree with corn, try this Veggie Ragu on Blue Cheese Polenta.

Brown Rice

Whole grain brown rice is a low-allergen; gluten-free whole grain high in B vitamins, selenium, fiber and slow-digesting carbohydrates. Many varieties of white rice can be readily found in whole grain brown rice such as basmati, short grain and long grain.

Combined with a legume or bean, brown rice turns into a complete plant-based protein, as showcased in this recipe for Goat Cheese, Lentil and Brown Rice Rolls.

Black Rice

Inky-black with a slightly sweet, grapey taste, this dark-colored whole grain is one of the highest sources of antioxidants in any food, even more so than most fruits and vegetables.

It’s excellent as a side dish, used as a bed for curries or made into a healthy dessert like this Black Rice Pudding with Mango, Lime, Passion Fruit and Coconut.

Healthy Eating – The Health Benefits Of Nutmeg

As you go about your menu planning, it is essential to not only look at the particular foods you are eating but how you are preparing those foods as well. Or more specifically, what spices and herbs you are using to help add flavor. Many people forget about combining these ingredients, but they really can make a big difference in your overall health.

Nutmeg is no exception…

it is a favorite spice with a long list of health benefits,
it is a sweet spice widely used in cuisines throughout the world.

Let us go over a few of the main benefits you can look forward to…

1. Reduced Inflammation. One of the best benefits of nutmeg is it can help with lowering your inflammation level. Inflammation is at the heart of so many different diseases today, so it pays to do all you can to reduce the levels your body is experiencing.

Many people do not realize they are suffering from inflammation until disease strikes and they are now trying to treat a significant condition.

2. Enhances Digestion. Another benefit to note of nutmeg is it can help to improve your digestion. Adding it to your meals may help you feel better before or after the meal and may also help to reduce unwanted symptoms such as gas or bloating.

It may also help promote bowel regularity, so help you do away with constipation.

3. Boosts Brain Health. Another welcome benefit is it can help to improve your brain health. Researchers have noted nutmeg may help to reduce the degradation of neural pathways and cognitive function impacting those who are suffering from dementia, including Alzheimer’s.

4. Promotes Sleep. For those who are dealing with insomnia, nutmeg may offer some relief. A small amount in a glass of warm milk will usually do the trick. Nutmeg may cause the release of serotonin in the brain, which helps to induce sleep, combating insomnia. It may also help to reduce nervous tension as well and help you to feel more relaxed as you lay in bed trying to sleep.

5. Acts As A Detoxifier. Finally, nutmeg may also contribute to detoxifying your body, cleansing unwanted waste from your cells and aid in helping you to function at a higher level. Over time toxins can begin to build and eventually impact the performance of your kidneys and liver. These are two critical organs for keeping your body toxin free.

There you have the main reasons to consider adding nutmeg to your menu. It is one spice worth adding to your eating plan.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

A Nutrition Point That’s Still Not Clear

In August 2017, I ran across an infographic by Eric Edmeades on different ways that hunger may present itself. Edmeades listed and described 6 hungers.

Because I strive to make nutrition easy for my clients, I wrote a response article, critiquing Edmeades’s notion of 6 hungers and addressing each one.

My article went relatively unnoticed until just recently – 3/30/18, in fact – when Mr. Edmeades posted a reply to me online.

It felt as if the reply had been written with a bit of anger, and I responded that I had not attempted to tear down his work, but to address some points of confusion and perhaps generate a little controversy.

In his reply to my 2017 article, Mr. Edmeades had focused on a strong point of his, regarding one type of hunger. He wrote, “Thirst absolutely shows up as hunger.” He referred to the bushman culture of southern Africa and cited several times that he had gone hunting with them. They took no water on the trip of 27 miles one day and 17 miles the next, but instead stopped to eat. Of course, the foods they ate were high in water content, which took care of their thirst.

And I Agree with That!
Interestingly, this was a point that my article had never contradicted. I had written, “It makes sense that we look to food when we’re thirsty. Back in the days when people foraged for food – and the foods they ate were high in water content – eating was a way to stay hydrated.” No argument there.

I also wrote, “But the two states are different. Distinguishing thirst from hunger is a learnable skill.” I have spent considerable time helping clients tune in to their body signals for thirst and hunger, teaching them to distinguish between the two, and getting them to drink more water, rather than always reaching for food.

To keep things simple for my clients, I reserve the term “hunger” for food hunger, rather than using it to refer to thirst or any other urge to eat. (As a side note, contemporary US residents don’t always consume high water-content foods, so interpreting thirst as hunger won’t automatically lead to hydration. But I digress.)

Happily, Mr. Edmeades and I have communicated about these topics through a couple of written posts, and it feels as if we’ve moved to a friendlier and more collaborative base.

What’s Still Confusing About Hunger?
The ‘genuine hunger’ point does still leave some room (and need) for clarification, within the context of the 6 Hungers infographic. When I’m confused, I’m concerned that my clients – who have typically studied nutrition less extensively than I have – will also be confused.

My confusion centers on Hunger #1, Nutritional Hunger. Edmeades calls this the “only genuine hunger.”

Apparently, this genuine hunger occurs when the body needs specific nutrients. That does in fact seem like a genuinely valid reason to eat.

Yet in the infographic, Edmeades never describes how to identify this hunger. How can I help my clients – who may be struggling to identify the hunger sensation – distinguish it from thirst, appetite, an emotional urge to eat, or a craving when they’re all called “hunger”?

With the 6 Hungers approach, they will now have to distinguish Nutritional Hunger from empty stomach hunger and low-glucose hunger, as well.

Further, Edmeades cautions that Nutritional Hunger is not always communicated honestly. He doesn’t explain, however, how the honest and dishonest sensations of nutritional hunger differ from each other. I fear this will make things still more confusing for my clients and would definitely like to learn how to communicate this to clients clearly and precisely.

My primary coaching and consulting goal is to help clients respond to food and eating naturally and logically, so they can make informed decisions about when to eat.

I would love to hear from Eric Edmeades about specific ways I can help my clients do that, particularly the ones who have been away from a natural response to food for many years.

Can the 6 Hungers concept help my clients, rather than confuse them?

Once I learn that it can, I’ll be able to embrace the 6 Hungers fully. In the meantime, I do feel a need to prevent client confusion by using the word “hunger” to describe the physical sensation of hunger only, rather than anything else that may drive them to eat.