Let grain foods fuel your fire

For years we've been told that eating less and exercising more is the only way to lose weight. Accordingly, research shows that 49 percent of Americans say they're exercising at least twice a week and the number of people who report they are dieting continues to climb. Unfortunately, many Americans take this to the extreme and fail to provide their bodies enough fuel for exercise.

You're working to burn fat and build muscle--it won't happen without fuel. Grain foods, like bread, pasta, cereal and crackers, fuel your fire. You stretch. You strain. You run, pump, lift, push, sweat. You eat. Or do you? If the pursuit of a lean, toned body has you exercising more and eating less, stop the stair machine. You may be one running shoe short of a pair.

Working out is only half of the fitness equation. Without the right fuel, you'll likely fall short of your goals.

No fuel, no fire. It's that basic. Working out takes fuel. Without enough, your metabolism can slow down. Without enough, you burn some muscle tissue rather than fat and carbohydrates. Without enough, you lack the energy to push your limits.

With the right fueling factors, you can burn excess fat, build muscle and sculpt your body. The secret is filling up with high-performance fuel, not supplements, magic pills or diet drinks. Real foods that satisfy your appetite, fuel your workout and keep you running all day.

Should you be eating more protein? Probably not. Most of us get more than enough protein to repair, maintain and build tissue.

More fat? Definitely not. Excess dietary fat is quickly converted to body fat for use during famine, so keep your dietary fat intake to less than 30 percent of total calories.

More carbohydrates? Yes! Especially complex carbohydrates found in bread, cereal, pasta, crackers, tortillas and other grain foods. They're the body's best fuel source. The more active you are, the higher your metabolism and the more fuel you need. Make carbohydrate-rich grain foods part of your fitness routine.

Carbohydrates: Provide time-released energy to give you more miles per gallon; Fuel muscles and help the body prepare for building more muscles; Are usually low-fat, so you can eat more food but fewer calories. Traditional diet logic would dictate the less you eat, the less you weigh--so skip a few meals, right? Wrong. Nibbling on several small meals throughout the day is far more effective for weight loss than gorging on one or two big meals. Eating frequently helps you feel full longer and helps keep your metabolism machine running strong.

"Keep in mind the secret to successful eating through several small meals is to choose your foods wisely," said Judi Williams, OWC assistant director and wheat Foods Council vice-chairman. "Try snacking on complex carbohydrates, like those found in bread and grain foods. They contain less than half the calories found in fat--filling you up, not out. When searching for foods that are okay to enjoy more often, the wheat Foods Council recommends following the Food Guide Pyramid."

The pyramid has translated the basic nutrient recommendations into an illustration of how our daily food intake should be proportioned. Health professionals and nutritionists recommend that 55 to 60 percent of our calorie intake should come from carbohydrates, 10 to 15 percent from protein and less than 30 percent from fat. That's why grain foods, such as bread, cereal, pasta and crackers, make up the largest part of the pyramid. Dietary guidelines recommend six to 11 servings of carbohydrate-rich grain foods, such as pasta, bread, cereal and crackers. Luckily, these foods are user-friendly. Sandwiches come together in seconds, pasta cooks in minutes, and cereal and crackers are always ready to go.

"The wheat Foods Council is dedicated to increasing the consumption of grain-based foods through nutrition, education and promotion programs," said Williams. "The long-term marketing objective of the council is to strengthen the demand for grain-based foods."

The Oklahoma wheat Commission supports the WFC through producer contributions. For more nutritional information, visit the WFC website at www.wheatfoods.org. The OWC promotes greater utilization of wheat in daily diets, both domestic and international markets through research, market development and public education and awareness. Five wheat producers representing designated districts across the state serve as Oklahoma wheat Commission's board of directors. Current officers are Paul Jackson, chairman, Apache; Leroy Quance, vice-chairman, Nardin; Keith Kisling, secretary-treasurer, Burlington; Tom Stephens, member, Guymon and Tom Glazier, member, Loyal.

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1/29/07

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Date: 1/23/07

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