Back to Week 2

Add
Are most of the "grains" in your diet white breads and white rice? Get out of the grain rut. Pledge to switch to as many whole-grain foods as possible, and try at least one new grain (amaranth, barley, bulgur, farro, quinoa, wheat berries, wild rice) each week. 

Instead of a white bagel, for example, toast some chewy, fiber-rich bread for breakfast -- an easy whole-grain switch. One day a week, make a hot cereal using quinoa. For lunch, choose a whole-grain wrap instead of pita for your sandwich. Once a week, pack barley soup for your midday meal. At dinner, switch to whole-wheat pasta or experiment with a new grain for a side dish. 

Whole Grains Recipes
Chickpea, Tomato, and Spelt Soup 
Greek Style Quinoa Burger
Whole-Wheat Pizza with Artichokes and Percorino  

Daily Snack Idea: 
Grape Tomatoes and Chickpeas (Add salt and pepper to taste)

Subtract
Move away from processed foods made with white flour, such as most baked goods. Limit your intake of white rice; go for a color instead -- brown, black, red -- or choose a wild blend. 

Keep Up
Stick with your food journal.

Eat Consciously
Listen to your body: Give yourself permission to eat when you're hungry, but check in first to make sure it's truly hunger calling and not an emotion (frustration, the blahs). Then sit, eat, and listen: When your body says it's had enough, stop.

Constant Craving