Cooking Basics-Whole Grains

http://FitKim.com
Cooking Basics: Whole Grains
Baking Potatoes
Red Potatoes
Whole Wheat, Corn or Sprouted Tortillas
Whole Wheat Pasta
Quinoa, Couscous, etc
Old Fashioned Oats
Brown Rice
Kimberly Coventry has been researching nutrition and fitness for nearly a decade. During this time, she has completed her Masters Degree in Holistic Nutrition, become a Certified Nutritional Consultant, Certified NASM dotFIT Coach, marathoner, duathlete and triathlete. She has been consulting clients for over five years, and has developed a passion for combining nutrition and fitness.
In her spare time, she teaches Indoor Cycling, Sunday school and writes articles. She is featured in the Hometown Journey Magazine on a monthly basis, and has reached Expert Author status for Ezine Articles. She has recently signed on as a Yahoo! Contributing Author, and is excited about the opportunity to share her knowledge and passion.
Her upcoming goals are to publish an e-Cookbook and become a Certified Personal Trainer. Her current recipes can be found on MyRecipes.com and Allrecipes.com.




She can be contacted at FitKim@yahoo.com for freelance and consulting inquiries.

Bonus Article: Mini Meals
• I can remember it like it was yesterday. I woke up at 5:30am, got to the office about 6:30am, and worked until 10:30pm at night-Monday through Saturday. I would eat animal crackers and Pepsi One around lunch time, and then fast food for dinner. That's it. I started getting really sick, and couldn't figure out what was causing my stomach pains. The doctor said, "ulcers, which are stress-related." He wrote me a prescription and sent me on my way.
After about two days, I threw out the prescription and decided to figure out this whole 'health' thing. And then, the addiction began. I started reading anything I could get my hands on, and joined a local gym. I soon discovered that everything I knew about the way to eat was seriously wrong. And trying to run a mile on the treadmill had me in bed by 9pm!
What really stood out to me was the notion to eat small meals, and eat them often. This was the opposite of anything I had ever believed prior to this. I thought I would give it a shot. I started eating breakfast, which usually consisted of a bowl of oatmeal, protein powder and berries. Then I would take whatever I normally ate for lunch and split it into two meals. The first half was eaten mid-morning, and the second half just after lunch time. Again, I would either split dinner and eat the first half as a late afternoon snack, or munch on fruit, nuts, yogurt, or hummus and veggies. Dinner would be a light choice of grilled chicken/fish, with a side salad. I usually craved a small snack at night (and still do!), so that is also another meal that I count on.
I pretty much eliminated soda, and focused on drinking the same number of ounces as my body weight. That's a lot of water!
It takes getting used to, but once you get this going, you are constantly fueling your body with nutrition. Your body NEVER goes into starvation mode wondering, "when is my next meal?!" It will continue to constantly burn calories because it knows there are an abundant source of nutrients coming its way.

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[ibkristykat]

the hubby & i tried quinoa... we both had a very hard time swallowing it down. even when cooked in chicken stock it just had little to no flavor... spices & herbs added - still hardly enough flavor... it just wasn't that great. any ideas? i would love to incorporate it into a daily diety routine, but.. ugh. I can't handle bland flavor for very long

[FitKimTV]

@ibkristykat No, you definitely don't want to have to force yourself to eat it! I usually use broth instead of stock-not sure how that impacts the flavor. There is something called Better than Bouillon that adds a ton of flavor. I usually don't eat quinoa alone-so try mixing it in a salad or topping it with grilled veggies. Yum!

[jojojulyful]

old fashioned oats is better the quick minute container?

[FitKimTV]

@jojojulyful Old fashioned oats are less processed than quick cooking oats. Try to use old fashioned if you have time, but if not, quick cooking are just fine!

[orlendatube]

oh i def want to see how you make quinoa and couscous and other more unusual grains for sure!

i use quick cooking oats in meatloaf instead of breadcrumbs or pieces. I was never sure if the old fashioned ones would cook enough in the meatloaf so i havent tried them (do you know?) Didnt wanna waste all that meat with undercooked oats in it!

[FitKimTV]

@orlendatube Oats absorb moisture very easily, so you should be okay:) Make sure you post a comment to let us know how it turned out!

[FitKimTV]

@canadianwoman1961 Yes, quinoa is gluten free and is a complete protein (it has all of the essential amino acids). I also cook this in broth to flavor it up!

[FitKimTV]

THANKS!