BEANS & GRAINS
Barley
Barley:
•is soothing to the stomach.
•is high in the dietary fiber that lowers cholesterol.
•is a good source of selenium which has been shown to prevent colon cancer.
•strengthens the intestines.
Garbanzo Beans/Chickpeas
Garbanzo Beans (Chickpeas) are:
•high in fiber, usually includes 13 grams of fiber per cup.
•high in calcium and magnesium which work together to create strong bones and promote restful sleep.
•contain the antioxidant selenium which protects cells from free radicals.
Oats
Oats are delicious in cookies and cakes and all kinds of yummy desserts. Of course, you have to make those desserts with very very little sugars, as Meal and a Spiel does (yes I am bragging), but at least that way you can feel good about your indulgences and know that they are working for you. Choose Gluten-Free Oats if you like. Oats:
•are high in fiber.
•lower cholesterol levels and the risk of heart disease.
•have a low glycemic load.
•are high in protein.
•are rich in mineral content.
Brown Rice
Rice, brown rice, exists naturally on the planet because God intended us to eat it to make us strong. Sorry, all. Processed white rice just doesn’t cut it on the Vigor Triggers list. It is no more than empty calories. But brown rice is:
•high in Vitamin B which is important for brain function and combating the negative effects of “stress, drugs and alcohol”.
•rich in insoluble fiber which helps to lower cholesterol, as well as protect against heart disease.
•just one cup has 88 percent of your daily value of manganese, a mineral that helps release energy from proteins and carbohydrates.
Lentils
I personally have found lentils to be the most digestible bean. Lentils:
•less starchy than other beans.
•includes a low glycemic load.
•high in soluble fiber, 16 grams per cup.
•a great source of folic acid, important for healthy hair and nails and the prevention of certain cancers, including Ovarian Cancer.
Quinoa
Quinoa was a staple food of the Incas and was called the “mother grain.” (Technically it is not a grain and hence is kosher for passover. ) It is a seed. It has:
•the highest protein of all the “grains.”
•beneficial fats.
•more calcium than milk.
Coffee
A good cup of black coffee and a cigarette was my jam in my 20’s. Unlike cigarettes, coffee is not all bad. Coffee:
The Good…
•has more antioxidants than tea.
•may reduce the risk of cardiovascular disease.
•stimulates brain activity.
•has been shown in some studies to prevent Alzheimer’s, Parkinson’s and diabetes.
The Bad…
•highly acidic which creates a pH balance that welcomes disease as well as an acidic stomach and heartburn.
•beans are cultivated using high levels of pesticides – drink only organic.
•can make you lightheaded or create a jittery mood.
Oat Bran
I use oat bran for flavor in cookies and cobblers. It’s just luck that it happens to be so good for us.
In one cup of oat bran there are:
•14 grams of fiber
•16 grams of protein
•28% of the daily recommended intake for iron, a mineral needed to build blood
•265 % of the recommended manganese, an antioxidant which converts proteins and fats to energy
•69 % of the recommended selenium, which is rich in antioxidant properties, considered to be one of the leading minerals in the longevity minded diet, and detoxifies metals in our blood stream such as mercury
•69% of the recommended phosphorus, a mineral needed for the strength of bones and teeth
•73 % of the recommended thiamine, a B vitamin that converts carbohydrates into energy
Rice Bran
Rice Bran, to me, smells like cookies. And it tastes just as delicious. It is a very very light fiber and hence won’t upset your stomach. It can be used to stabilize the blood sugar so try some in a smoothie when feeling a bit weak. In 1/2 cup of rice bran there is:
•19 grams of fiber
•10 grams of protein
•30% daily recommended intake of calcium, which is not only good for bones and teeth, but will relax the nerves and help you get a good night sleep
•130% thiamine, 10% riboflavin, 10% phosphorus, 160% niacin