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sprouted grains

Adding these to your food will give your body a bit of extra goodness!

If you are not familiar with sprouted grains, here’s a bit of information on why we sprout them and what they are.

I sprout wheat at home and add it to kefir, scrambled eggs and salads.

(Wild salmon with scrambled eggs, spinach and sprouted grains)

A regular grain is essentially a seed that you could put in the ground to grow a new seed-producing plant. When you let that grain start to grow, but harvest it before the shoot turns into a full-fledged plant, you end up with sprouted grain. Pretty straight forward, right? Well, here’s where things get more complicated… In order for a shoot to grow, it digests some of the starch inside the seed and uses it as fuel to break through the grain’s outer shell. So, since sprouted grain is lower in starch, it has higher proportions of other nutrients, like protein, vitamins, and minerals, compared to unsprouted grains (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

“The advantages of sprouted grains are maximized when you are eating the sprouted grains themselves,” (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

Sprouted grains are whole grains, and whole grains are healthier than their refined-grain alternatives, like white bread, pasta, and rice.  (www.mensfitness.com/nutrition/what-to-eat/should-you-be-eating-sprouted-grains#sthash.Ysr1F0gl.dpuf)

Sprouted Grain: Benefits

Sprouted grain differs from whole grain in three fundamental aspects:

1) sprouting activates food enzymes;

2) sprouting increases vitamin content,

3) sprouting neutralises antinutrients like phytic acid which bind up minerals preventing your ability to fully absorb them.

When examining the nutrient density of sprouted wheat to unsprouted wheat on a calorie-per-calorie basis, you’ll find that sprouted wheat contains four times the amount of niacin and nearly twice the amount of vitamin B6 and folate as unsprouted wheat; moreover, it contains more protein and fewer starches than non-sprouted grain and as a further boon, it is lower on the glycemic index making it more suitable for those suffering from blood sugar issues.

Furthermore, sprouted grain and sprouted flours – having been effectively “pre-soaked” do not need to undergo further soaking or souring and are therefore suitable for quick breads, cookies and cakes in a way that sourdoughs and soaked flours are not (www.nourishedkitchen.com/sprouted-grain)

You can always purchase sprouted grain flour online if you don’t want to do it at home.

Why do you think it is important to eat clean? The answer is simple: if you want to be healthy, fit, have glowing skin, sleep well and feel great then you should seriously think to incorporate the 80/20 principle into your life (80% – clean, 20% – cheat meals)

3 easy steps to clean eating:

  1. ESTABLISH for yourself what it actually means to eat clean.

In a few words it is: no gluten, no preservatives, no fizzy drinks or shop bought juices; no sugary snacks or shop bought ready meals; no ‘magic’ shakes; cook from scratch; eat fruit and veg and whenever you can go local or organic! (no dairy if possible as well)

  1. Make SMALL changes to your diet. Setting yourself a ginormous goal of going from eating junk to suddenly becoming healthy overnight will most likely lead to failure. Start excluding or cutting down on ‘bad’ foods gradually, i.e. one per week (week 1 – gluten; week 2 – sugary snacks, etc.).

If you do not want to completely cut out gluten from your diet, try and cut down on it (gradually); eat spelt based foods; try rye bread maybe??

  1. Be MINDFUL about food. That means

– learning to eat when you are actually hungry, and not just bored so you decide to snack on a packet of Doritos

– knowing what that food does for your body. Especially if you are lacking some vitamins – eat the foods rich in those! Supplements are great, but nourishing your body (and mind) by naturally absorbing these from real food rather than supplementation is so much better for you.

There is a lot of information online on Vitamins and where to get them from (which foods). If your plate looks like a rainbow (vegetables, berries and fruit of various colours) – there is a very high chance you are consuming most of the required vitamins for your body.

Talking about supplements: my advice for anyone would be to start taking Vitamin D, magnesium, fish oils (or krill oil), and to include spirulina, chlorella, wheat grass, etc into your diet (add them to your yogurts or take them with coconut water!) Obviously if you are lacking other vitamins then do take them as well.

Do not go cold turkey and be 100% good with food (unless it works for you). Have a treat, have a cheat meal, do not deny yourself of stuff you like and crave, but have it as a treat, not as a daily routine snack. Pareto’s 80/20 principle can be applied to absolutely any situation, including healthy eating.

Your health and how you feel should become your priority. Would you rather be skinny, hungry and miserable or healthy, fit and content??

Natallia

www.natalliasfitness.com

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