For optimal health, get your grains intact from foods such as whole wheat bread, brown rice, whole grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur. Not only will these foods help protect you against a range of chronic diseases, they can also please your palate and your eyes.

Until recently, you could only get whole-grain products in organic or non-traditional stores. Today they are popping up in more and more mainstream grocery stores. Here are some suggestions for adding more good carbohydrates to your diet:

•Start the day with whole grains. If you’re partial to hot cereals, try old-fashioned or steel-cut oats. If you’re a cold cereal person, look for one that lists whole wheat, whole oats, or other whole grain first on the ingredient list.

•Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed.

•Bag the potatoes. Instead, try brown rice or even “newer” grains like bulgur, wheat berries, millet, or hulled barley with your dinner.

•Pick up some whole-wheat pasta. If the whole grain products are too chewy for you, look for those that are made with half whole-wheat flour and half white flour.

•Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.

Below is a chart to explain blood pressure readings to you.

There are four blood pressure categories, you can look at your numbers, find your category and see what might be the best treatment for you.

Of course, you can discuss this information with your physician, but hopefully this will give you a bit of insight.

Reduce belly fat with healthy eating tips and calorie-cutting food swaps at Prevention.

By Marianne McGinnis , Marianne McGinnis is a former Prevention associate editor.

All you need are a few simple changes to cut 500 calories a day. That adds up to about a pound of weight loss each week. Many of the healthier alternatives also contain monounsaturated fatty acids (MUFAs)–such as olive oil or nuts–and whole grains. Studies show that both are powerful belly flatteners. And they’re more satiating than saturated fats and refined grains, so you feel satisfied with less food. That’s why some of the food swaps are smaller portions.

53 satisfying food swaps to flatten you faster

BEVERAGES

DAIRY & EGGS

 SNACKS & SWEETS

 GRAINS & CARBS

 PROTEIN

Small, Healthy, Easy Changes Make a Big Difference!

 In a recent study performed by the National Women’s Health Resource Center, 96% of women agree that making small changes in their daily routines are beneficial to their health.

 In response to that study I am going to give you 5 healthy changes you can implement in your daily routine.

 1-      Breath.  Breathing correctly is the most essential way to take care of your body.  Breath from your diaphragm; not your chest.  Take deep breathes, especially when you become stressed or frustrated.

 2-      Stretch for 10 minutes in the morning.  Start your busy day with lengthened muscles.  If your muscles are not tight and stressed, it is hard for you to become stressed. 

3-      Replace your mid-morning snack with a piece of fruit.  Many women snack before lunch.  You can have your snack just choose something healthier.  Fruits are a perfect choice.  They are filling, nutritious and hey, we are supposed to have 5 a day- you have to fit them in somewhere. 

 4-      Replace your soft drink with water, especially during meals.  Water aids in digestion.  If you would like to enjoy a glass of juice or tea, enjoy it before or after a meal.

 5-      Drink tea for a nighttime snack.  Tea such as Chamomile is a wonderful nightcap.  It is calming, warm and filling.

 Enjoy these easy to implement ideas in your daily routine.  You will notice a boost in energy, a decrease in stress and they will likely lead to other healthy choices.