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Watching your carbs?   Who hasn’t heard people who say, “I am watching my carbs.”?   Well, you should “watch your carbs” to make sure you are getting whole grains in your diet every day.   Most Americans are getting enough grains in their diet, but not enough whole grains. The Whole Grains Council lists many benefits of eating whole grains. Reduce your risk for many diseases.   Eating whole grains can reduce your risk of: o    Stroke by 30-36% o    Type 2 diabetes by 21-30% o    Heart disease by 25-28%                 And, contrary to public opinion, whole grains can make maintaining your weight easier. The American Heart Association in articles in Circulation , noted replacing refined grains like white bread with whole grains like whole wheat bread and whole grain cereals lowered one’s risk of heart disease ( Replace refined grains with whole grains ).  ...

What fun to go hiking in the fall.    We just got back from hiking in the Shenandoah National Park.   Cooler weather, wonderful views, trees starting to turn colors and a great and fun way to exercise.    If you are hiking or going on a picnic this fall, bring some homemade trail mix.   If you make it yourself, or “make” it from bins in your local grocery store you can pick the options and the quality of the mix.   Sports Nutritionists and other recommend trail mix as a healthy way to refuel.   The fruit in trail mix offers many health benefits such as being good for your heart.   A 2016 study in the New England Journal of Medicine found those who ate one-half cup of fruit a day lowered their risk of heart disease.   And for those who forgo nuts because nuts are high in fat, a lot of research shows a handful of nuts a day can help you maintain, not gain weight.   Other studies show that eating nuts can help you lose weight.   ...