2018 WELLNESS
MAGAZINE

Quinoa: The complete protein whole grain
By Shae Hoffman, MS, ALMH Clinical Dietitian

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[March 02, 2018]  Choosing whole-grains over refined grains is a simple and healthy choice. Whole-grain options include oats, brown rice, barley, and whole grain pastas, breads, and cereals.

According to the Academy of Nutrition and Dietetics, including more whole-grains as part of a balanced diet can help reduce the risk for cardiovascular disease, some cancers, and even diabetes.

Historically, whole-grains have been known to provide fiber. Fiber is a great aid for digestive and cardiovascular health, along with helping to satiate hunger, which may be a great addition to a weight loss journey.

Whole-grains also provide an abundance of vitamins, minerals and antioxidants for an increased impact on overall health. As a side note, be aware of the way that these food products are labeled. When choosing whole-grain food products, check the food label to ensure that it reads “100% Whole-Grain” and that items chosen are high in fiber and lower in added sugars.

Have you heard of quinoa? It may be challenging to pronounce (keen wah) for those unfamiliar with the food product, but it has become quite the trendy item over the past few years. Quinoa, an ancient gluten-free grain, is known for its high resistance to less than optimal climate and soil conditions.

This food is also considered to be a complete protein food product. This means that if an individual chooses to eat vegetarian or would like to reduce their meat intake, quinoa is a great protein source as part of a balanced meal. This means that you can skip the meat! This gluten-free food is also a good source of iron, folate and magnesium.

Not only does this grain provide an abundance of nutritional benefits, but it is easy to make and can be incorporated into a variety of recipes.

Quinoa is similar to rice in that it absorbs any liquid that it is cooked in. Therefore, boiling it in vegetable broth, for example, can add more flavor.

Quinoa comes in many colors such as red, black and purple, creating a visually appealing meal. Try a quinoa casserole as a side dish, a warm and filling chili with quinoa added, or a classic cranberry quinoa salad that is sure to entice your taste buds.

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Photo is not representative of prepared recipe

Get creative with it! Try out this quinoa stir-fry recipe:

Ten minute vegetable quinoa “Fried Rice”

Shae Hoffman is new to the Abraham Lincoln Memorial Hospital staff and serves as a Clinical Dietitian. Hoffman holds a Master of Science in Nutrition and Dietetics degree with a Nutrition Education specialty from Eastern Illinois University and has a strong commitment to serving the individuals, families, and communities of Logan and eastern Mason Counties. 

[ALMH/LDN]

Read all the articles in our new
2018 WELLNESS MAGAZINE

Title
CLICK ON TITLES TO GO TO PAGES
Page
SHIFTING TO WELLNESS IN 2018 4
PROTECT YOURSELF FROM INFLUENZA 6
WHO IS AT RISK FOR HEPATITIS C 8
REDUCE YOUR RISK FROM SHINGLES 10
FIT TEST CAN HELP DETECT COLON CANCER 11
RECOVERING AFTER A HOSPITAL STAY 12

 

OSTEOPOROSIS:  A DIFFERENT WAY TO LOOK AT THE LEADING CAUSE 14
QUINOA:  THE COMPLETE PROTEIN WHOLE GRAIN 17
THE HEALTH DEPARTMENT PROMOTES SAFE DRINKING WATER 19
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HEARING TECH:  IT AIN'T LIKE GRANDPA'S HEARING AID 31

 

HAND THERAPY AVAILABLE LOCALLY 34
SIU CENTER FOR FAMILY MEDICINE OFFERING MEDICAL AND DENTAL SERVICES IN LINCOLN 35
2018 COMMUNITY WELLNESS EXPO OFFERS A WIDE RANGE OF HEALTH RESOURCES TO EVERY AGE 36
FIFTH GRADE STUDENTS ENGAGE IN ACTIVE HEALTH, SAFETY AND FITNESS LEARNING AT 2018 CHILDREN'S WELLNESS EXPO 49
SATURDAY MORNINGS IN THE GROWING SEASON MEANS FRESH LOCAL FOODS AND FUN 62
FITNESS AND RECREATION OPPORTUNITIES.  WHAT IS THERE TO DO AND WHERE IS IT? 64

 

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