Category: Stuff We Like

Gym Closed? Build Your Own – It’s Easier Than You Think!

The COVID-19 pandemic has changed many things in our lives, and many activities that directly contribute to our personal mental and physical health have not been exempt. One activity in particular –going to one’s favorite gym or fitness club – has been particularly hard-hit by the demands to stop the spread. But, with a little ingenuity and persistence, you’ll find you have all you need to build a little gym of your own at home.

You may not have needed to think about it before, but you can build your own home gym out of many things you already have at home, and you can make it as basic or as ambitious as you desire.

There are many options for building a home gym that meets your specific needs. According to Excellus BlueCross BlueShield Wellness Specialist Sharon Field, your home gym plan should have three main considerations: space, technology, and equipment.

 

Space

“When setting up your home gym, you have to consider what you want to do in that space,” says Sharon. “You need space to move. Whether its yoga, resistance training, indoor cycling, jumping jacks or any combination of those and more, you’ll need to plan accordingly.”

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Things to consider:

  1. Flooring: Cement and wood floors are unforgiving and can contribute to injury. Look into having at least a yoga mat, or cover your floor in rubber matting or Styrofoam padding to save your knees, joints, feet, etc.
  2. Storage: Seems like a minor concern, but in order for your home gym to be a safe and inviting environment that you feel good about, you’ll need a place for things such as resistance bands, jump ropes, hand & ankle weights, equipment/stack pins, etc. A cluttered gym, or not being able to find what you need for your next exercise, can be the difference between a workout and workout-killing frustration.
  3. Mirrors: No one is going to stop you from using a mirror for a selfie after a satisfying go in your own home gym. But far more importantly, mirrors are in fact a very important workout tool. Use a large wall-mounted mirror (preferably large, but a small mirror will suffice in a pinch) to ensure that you are using proper form during your exercises. You’d be surprised at the difference between what you think you are doing and what the mirror tells you. Improper form can cause of injury and ineffective exercises.

 

Technology

We’ve entered the third decade of the 21st century and, while flying cars still seem to be at least a light year away, technology in the home gym has become a near-necessity.

According to Sharon, here are the things to consider:

  1. Mobile device/laptop: This can serve as your hub – whether to catch a workout video on YouTube or live stream online or simply to listen to some inspirational music, you’ll want a laptop, iPad, or mobile phone.
  2. Tripod/Stand: To go along with #1 above, a convenient accoutrement for your viewing device is a suitable tripod, stand, or small table on which to prop/place your device in a manner so that you can watch the workout and simultaneously perform the exercises comfortably.
  3. Online videos: In addition to YouTube, do some online searching for workouts that appeal to you. Yoga, bodyweight, dumbbell, Tabata, kickboxing, and much, much more are all available online.
  4. Smart TV/monitor/DVD player: An upgrade to #1, but not a necessity; if you have a treadmill or stationary bike in your gym, you may want a smart TV or monitor with a DVD player or Apple TV, etc. (or the capability to mirror one of your devices) so that you can play your own workout DVDs or catch your favorite show while reaping the benefits of exercise and without squinting.

 

Equipment

The pandemic has created some shortages in the home fitness equipment world as more people than ever have flocked online to buy what they need to get their fitness on at home. So, whether you want to save money or your favorite equipment is out of stock, here’s where your ingenuity can really shine. Some of you may already have some hand weights, dumbbells, a treadmill or stationary bike, while others may be thinking they have no gym equipment at all. Not true. You can outfit a gym with many things you already have at home. And, that’s in addition to the fact that simple bodyweight exercises, using no equipment at all, can provide a very challenging full body workout for even the most experienced fitness enthusiast. Here are some of Sharon’s recommendations:

  1. No handweights? No problem! Use (filled) water bottles or unopened 16 oz. food cans.
  2. No kettlebells? Use laundry detergent containers with handles
  3. No ankleweights? Put dry beans in a Ziplock bag, put the bag into a sock, and tie it around your ankle.
  4. No resistance bands? Use a towel! In fact, a towel can fuel a full body workout:
  5. No time to even prep household items? No problem. Try these bodyweight workouts:
  6. Surprisingly, you can work out with nothing but a simple chair. Try it!

 

Other considerations

Fitness can be a family affair. It’s much more difficult to shrug off a workout when your loved one(s) are putting on their sneakers and getting ready to go. And don’t forget your pets. A dog can make a great workout buddy. Let him or her take you for a walk. “A home gym is a place where you can feel completely at ease doing as much, or as little, as you want, however you want to do it—as long as you use proper form,” Sharon concludes. “With no one else watching, it’s a judgement-free zone!”

Now build that gym! No excuses!

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(VIDEO) Why We Need Resilience and How to Build It

“Resilience is knowing that you are the only one that has the power and responsibility to pick yourself up.” –  Mary Holloway

2020 has been unlike any other year.

Carlette Bradley, from Erie County, knows that all too well. Earlier this year, her life was turned upside down. Back in June, Carlette suddenly lost her husband, Antwain, to a heart attack. Her birthday was a few days later.

While grieving, Carlette, an ordained minister at Edison Street Community Church in Buffalo, N.Y., manages to continue to encourage, uplift and inspire others through her social media pages.

Recently, Kandis Fuller, communications manager at Excellus BlueCross BlueShield, interviewed Carlette on how to overcome adversity during tough times. Watch the video to learn more.

 

Carlette’s Tips for Building Resilience

  1. Connect between being productive and your well-being
  2. Live a life of gratitude
  3. Emotional intelligence – develop a high sense of self-awareness
  4. Know your triggers
  5. Practice your new behaviors

Resilience Resources

To learn more about resiliency, check out a few of Carlette’s book suggestions:

  • “The Purpose Driven Life” by Rick Warren
  • “Mindset: Changing the Way You Think To Fulfil Your Potential” by Dr. Carol S. Dweck
  • “Until Today!: Daily Devotions for Spiritual Growth and Peace of Mind” by Iyanla Vanzant
  • Any book by John Maxwell
Picture of avocado toast

After Dinner Snacking: How To Be Smart About It

Many of us have after dinner cravings, especially at this time of year. The good news is with some caution you don’t have to eliminate evening eating altogether. Keep in mind though that calories still count, especially with foods consumed closer to bed time.  Also, indigestion and poor sleep are concerns.  Enjoy a small snack while eating mindfully and not too close to bedtime. Here are some nutritious snack ideas that won’t cause any dietary destruction.

Avocado Toast

Place thin slices of avocado on a slice of whole-wheat toast. Drizzle a bit of olive oil over the top and sprinkle with sea salt for a nutrient-dense snack packed with healthy fats.

Frozen Grapes

Spread red and green grapes out on a baking sheet and freeze until firm. Remove grapes from pan and store in an airtight baggie in the freezer for a convenient go-to anytime you’re battling a sweet tooth.

Hummus and Veggies

Slice up some carrots, celery, cucumbers and peppers. Dip in store-bought hummus or make your own in just five minutes by combining chickpeas, lemon juice, tahini, garlic cloves, olive oil, cumin, salt and paprika in a food processor or blender.

Oatmeal

Add almond milk to a half-cup of rolled oats and microwave for two minutes. Mix in one sliced banana and a spoonful of all-natural peanut butter. Drizzle agave nectar and sprinkle cinnamon and milled flax over the top for a sweet and hearty treat.

Popcorn

A light and airy snack that will fill you up, without filling you out! Place a large pot over the stove on medium heat. Add one tablespoon of coconut oil and let it melt. Pour in a quarter-cup of popping corn kernels and cover with lid. When popping begins shake pot frequently. When popping subsides, remove pot from burner and shake one last time to prevent burning. Pour popcorn into a bowl and sprinkle with sea salt.

Yogurt

Spice up a bowl of plain Greek yogurt with mix-ins like almonds, rolled oats, blueberries and cinnamon.

Picture of a bar made with seeds

Try Some Incredible, Edible Seeds

Edible seeds are nutrition powerhouses. Add them to your meals to put the fun in food instead of fixating on what to avoid.

Here are my favorite seeds and suggestions for how to use them:

Chia seeds

If you’re a baby boomer, you may remember the “Ch-ch-ch chia” theme song for the popular “as seen on TV” product. Instead of making a paste of chia seeds to grow “hair” or “fur” on clay figurines, use them to top yogurt or oat­meal. Just two tablespoons give you 10 grams of fiber, plus pro­tein and calcium. Their crunch makes them a tasty topping on yogurt or oatmeal. To make chia seed pudding, soak the seeds in almond milk overnight, add unsweetened cocoa and maple syrup or dates to sweeten. No need to justify eating this for breakfast or dessert!

Pumpkin seeds

Whether you roast your own as part of pump­kin carving or buy them raw or roasted, pumpkin seeds provide “good for your heart and mus­cles” magnesium. Add them to granola, salads or soup, or snack on them as is.

Pomegranate seeds

These jewel-like seeds (arils) are as healthy as they are beautiful. High in vitamin C, potassium and antioxidants, about ½ cup comes in at about 70 calories. They add sparkle to a tossed, rice or fruit salad. They’re also good in fruit salsa or cereal. Check out YouTube for ways to easily re­move the arils from the pome­granate peel.

Quinoa

Pronounced keenwa, this ancient Inca grain-like seed is high in protein and fiber and is gluten free. To remove quinoa’s bitter outer coating, rinse before preparing. Cook it similarly to rice and enjoy it as a delicious hot or cold cereal or to include in salads, soups or veggie burgers. Toast it raw and add to homemade granola.

Flax seeds

From the flax plant, these seeds provide heart-healthy omega 3 fatty acids and fiber. To enhance their nutritional benefits, grind up whole flax seeds in a coffee grinder. Extend their shelf life by refrigerating or freezing. Sprinkle some on almond butter, yogurt or hot cereal or mix into quick bread batter.

Hemp seeds

These nutty, earthy tasting seeds have 10 grams of protein in two table­spoons and provide omega 3 fatty acids. They go well in a salad, casserole and hummus. Or enjoy a glass of hemp milk, delicious with a PB&J sandwich.

Sunflower seeds

The beautiful flowers with the same name produce seeds high in vitamin E. Add them to a salad or trail mix or mix in homemade veg­gie burgers. For snacking, buy sunflower seeds with the shell on and crack them yourself. The time to open them slows down the eating process, and the shells are a visual reminder of how many you’ve already eaten.

Picture of a woman walking alone in the woods

Celebrating National Gratitude Month with a New Habit

According to Greater Good Science Center at University of California, Berkeley, gratitude’s amazing powers can shift us from focusing on the negative to appreciating what is positive in our lives. People who practice gratitude daily tend to have:

  • Fewer feelings of isolation and loneliness
  • A stronger immune system
  • Better sleep
  • Lowered blood pressure
  • Reduced anxiety and depression
  • Reduction in body aches and pains
  • More forgiveness
  • Increased satisfaction at work

My New Gratitude Habit

To develop a daily habit of gratitude and fulfill a personal goal to improve my Procreate app skills, I designed this playful graphic and shared to social media (LinkedIn and Facebook) on Nov. 1, which marked the first day of National Gratitude month.

Picture of a list of things to be grateful for.

Roxy’s gratitude graphic. What are you grateful for today?

So far, my experiment has been a success; after the first three days of practice, I was bursting with gratitude! I thanked my husband for the renovations he’s made to our home which we’re now spending most of our time together in and for preparing healthy and delicious meals each night.

Gratitude is Meant to Be Shared

To further hold myself accountable to my daily commitment, I sent the graphic to peers in my workgroup and invited them to participate with me. Using the prompts on corresponding days, I kicked off meetings by asking participants to share what they were grateful for, sharing first what I was grateful for to model the behavior.

What I’ve enjoyed most about this activity was the opportunity to grow relationships and say thank you by sharing stories that might not have come up through our day-to-day discussions.

I’ve seen my graphic shared on social media along with the posters’ personal gratitude reflections. As Thanksgiving approaches, I hope it may inspire creative ways for some to celebrate the holiday virtually as needed.

Comment below what you are grateful for. I promise it will make you feel good.

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Change the Channel, Change Your Mood

When I first started working from home full-time in March, I developed a new routine for watching the news. I watched the news in the morning while I ate breakfast, at noon while I ate lunch, and then at and after dinner time, usually two different news broadcasts.

Watching the news at lunch time was the biggest change for me. While working in the office, I preferred to spend lunch out of the office, exploring downtown Rochester. Now, instead of enjoying the daily special and a coffee at a restaurant, I was watching the news alone, feeling stressed out. I was getting myself worked up over the same news stories I heard just hours earlier.

The Importance of Taking a Break

“Taking a break during the workday is imperative for good emotional health,” said Amanda Shanahan, RD, Employee Wellbeing Manager, Excellus BlueCross BlueShield. “But it’s important to break and do something you enjoy and look forward to. This will increase your focus, creativity, and productivity while also reducing stress. This leaves you refreshed to start working again.”

Calming Power of Cooking Shows

After about a month or two of what I’ll call “binge doom viewing” during lunch, I knew I needed to try something different. Still at home by myself for lunch, I looked for something less stressful to enjoy during the lunch hour. That’s when I discovered the calming power of cooking shows. I’ve found that the WXXI Create channel has some great programs on at lunch time, mostly cooking and food shows. I find myself looking forward to watching each day. For me, there’s something calming about watching someone slice vegetables and prepare food.

More Than Just Cooking

One program that really took me by surprise was To Dine For with Kate Sullivan. Not knowing what the show was about, I was expecting to learn a new recipe for potato pancakes, or perhaps a better technique for making a pie crust. To my surprise, Kate’s guest was Deepak Chopra, offering to “solve the mystery of our existence.” I learned that the show is actually about interviewing notable guests while enjoying a meal together at their favorite restaurants. So, here was a gem of enlightenment only a click away.

I still miss my lunches out exploring the city. But I have settled into this new routine and now look forward to taking a break at lunch to step away from work and check in with my new WXXI Create friends.

Has your lunchtime routine changed? Share how you relax and unwind during your break in the comments below.

Picture of someone holding an American flag

Veterans: Stories of Bravery, Freedom, and Service

This Veterans Day – and every day – it’s important to reflect upon and celebrate the true meaning of this national holiday by honoring those who have served our country. Excellus BlueCross Blue Shield is one of many companies in our community that are honored to have veterans in their workforce who have played important roles in our country.

This year, as parades and in-person celebrations are paused, look for new ways to celebrate their courage and sacrifice. Talk to a veteran in your life and have a conversation with them to learn more about their lives, hear their moving and compelling stories, and understand their experiences while serving our nation.

As Chad Tooke in our Utica office said, “Ask a veteran about their experiences. Talking may enlighten you as to why they are the way they are, and you may appreciate them a little more. They may have seen things and experienced things that they will not talk about, but have affected them greatly… Most veterans are humble and don’t want to be thanked and don’t need the accolades.”

We would like to share some of the stories of the brave men and women who wore our country’s uniform and come to work for us each day continuing to serve our communities.

Bob Berie, Director, Claims Cost Containment

Bob joined the Air Force in May of 1981 and retired in 2018.

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“I spent 12 years on active duty. While on active duty, I was assigned to bases in Florida and Texas.  Most of my active time was spent in logistics and as an instructor.  Then, in 2009, I went back into the Air Force Reserve in Medical Administration at Westover Air Reserve Base in Chicopee, MA. In 2012, I transferred to the 174th Attack Wing in Syracuse and joined the 174th Medical Group. I retired in 2018 as the First Sergeant of the Medical Group after 23 years of service. “

Chad Tooke, Provider Network and Strategy Manager

Chad joined the Army on in 1992 earning his badge from Air Assault school. He retired in June 2015.

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“I started at Excellus BCBS Sept. 23, 2002 and, on my first day, I let Excellus BCBS know that I was deploying for Afghanistan on Sept. 26, 2002 and it did not feel proper to accept the position I was hired for. I was told to fill out the orientation paperwork and to take the remainder of the week off… My job would be waiting when I returned. I think that is a great testament to our organization and how they support their employees.

In Afghanistan, I led a Civil Affairs Team Alpha (CAT-A). We conducted many missions and coordinated the building of wells, schools, and medical facilities to assist the local populace. We also provided food and clothing when we could. In November of 2007, I was mobilized to Fort Dix, NJ for a one-year tour that turned into nearly five years. I was sent there to train soldiers going overseas to Iraq, Afghanistan, and Africa.”

Lisa Sexton, Human Capital Management Talent Acquisition Consultant

Lisa joined the Air Force in 1993 and was honorably discharged in April of 2001 as a Staff Sergeant.

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“I was an Air Force brat – my father is a graduate of West Point and is a retired Air Force Major, and my sister is also retired from the Air Force. When I joined in 1993 at 21-years-old, my career field was Hospital Administration. I was stationed at Eglin Air Force Base, Fort Walton Beach, FL for five years where I worked in a hospital and then attended Airmen Leadership School and graduated top of my class and was awarded the John Levitow Award (highest honor).

I have been trained in Medical Readiness (able to work in a battle field hospital and provide first aide to injured soldiers), chemical warfare, etc.  It wasn’t all work and no play, though! I played volleyball for the base team and traveled all over the country to play against other bases.

Then I was stationed at Kirtland Air Force Base, Albuquerque, NM where I worked at the Medical Clinic for the remainder of my Air Force career where I coordinated Life Flights to move our injured soldiers to different Major Hospitals across the Country and World.

I absolutely loved my time in the Air Force and I believe it helped shape who I am today.  I have made forever friendships and connections!”

Please share your own stories in the comments below.

Picture of a family apple picking

The Truth About ‘An Apple A Day’

Does an apple a day REALLY keep the doctor away? A 2015 study published in JAMA Internal Medicine was unable to show that eating an apple every day has any impact on the need to visit the doctor. But fear not apple lovers! Even though apples may not keep the doctor away, they do have a long list of health benefits, as documented online by the Harvard School of Public Health. And that’s great news since it’s apple picking season in upstate New York!

How do apples help us maintain health?

According to the Harvard School of Public Health,

  • Apples multitask as they are high in nutrients, versatile, easy to eat and good for us.
  • Apples lower our risk of cancer, hypertension, diabetes, heart disease, Alzheimer’s, metabolic syndrome, and help with brain function and memory.
  • They contain antioxidants, fiber and are a calorie bargain.
  • Apple picking is a fun, fresh air activity!

Adults need about two servings of fruit per day, according to ChooseMyPlate.gov. A medium apple is one serving of fruit.  Many apples are larger than that. That’s okay, but do keep in mind that moderation, portion control, and variety are important.

Therefore, don’t make apples the only fruit you eat.  Even though they are a powerhouse for nutrition, they don’t meet all of our nutritional needs. Variety in the diet helps to give us the variety of nutrients that are important.

How do you like them apples?

There are so many fun serving ideas or recipes involving apples.  Although apple pie is not quite the fruit delivery system I had in mind, a small piece occasionally can be enjoyed.

Apples are versatile at all meals and snacks, starting with breakfast on oatmeal or pancakes.

Here are some other ideas:

  • Add apples to a tossed salad or coleslaw.
  • Add to a winter squash soup or on a grilled turkey and cheese sandwich.
  • Have roasted apples and chicken or pork.
  • Make an apple crisp with whole wheat flour, oats and walnuts.
  • Limit apple juice or cider. You are better off to eat whole fruit and let your body turn it into juice.

The healthiest apple is one that you enjoy, whether it’s tart or sweet.  And they’re a great snack to have every day, even if they don’t really keep the doctor away!

Apple Salsa

Ingredients:

  • 2 cups diced unpeeled apples
  • 1/2 cup diced green, yellow or red bell pepper
  • 1 jalapeño pepper, seeded and minced
  • 1/3 cup fresh lime juice
  • 1/4 cup diced scallions
  • 1 garlic clove minced
  • 2 T minced fresh cilantro
  • 2 T minced fresh parsley
  • 1 tablespoon honey
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Preparation: Combine all ingredients, stirring well.

Serve with baked tortilla chips or roasted sweet potatoes, pork or chicken.

10 Pumpkin Patches To Visit in Upstate New York

Fall has arrived and you’re ready to hit the pumpkin patches. But which ones should you visit?

To help, we’ve compiled a list of some of our favorite pumpkin patches in these regions of upstate New York: Rochester, Buffalo, Syracuse, and Utica. Grab your kids, camera and in some cases your pet. Head over to the pumpkin patch to enjoy some fall family fun.

There are a lot more great pumpkin patches in upstate New York. If we missed your favorite one, add it to the comments section below!

For more, read Pumpkin Picking at Chase Farms in Fairport, NY.

Please follow COVID-19 precautions while enjoying your visit to the pumpkin patch . For more information, contact your local farm. 

Rochester

1. Stokoe Farms

  • Hours: 10 a.m. to 5 p.m., Sept. 26 – Oct. 25.
  • Location: 656 South Rd, Scottsville, NY 14546

2. Wickham Farms

  • Hours: 10 a.m. to 7 p.m. every day. You must reserve online tickets to guarantee admission
  • Location: 1821 Fairport Nine Mile Point Rd, Penfield, NY 14526

3. Pick’N’Patch

  • Hours: Fall season is Sept. 1 – Oct. 31. 10 a.m. to 6 p.m.
  • Location: 2205 Rts. 5 & 20, Stanley, NY 14561

Buffalo

1. The Great Pumpkin Farm

  • Hours: 10 a.m. to dusk every day, Sept. 19 through Nov. 1.
  • Location: 11199 Main Street, Clarence, NY 14031

2. Kelkenberg Farm of Clarence

  • Hours: Open starting Sept. 18 through Halloween. Visits are by reservation only.
  • Location: 9270 Wolcott Road, Clarence Center, NY 14032

3. Akron Acres

  • Hours: Open to the public on Fridays from 1 p.m. to 6 p.m. Open on weekends through Columbus Day from 10 a.m. to 6 p.m. Private visits are available during the week by reservation.
  • Location: 12607 Stage Road, Akron, NY 14001

Syracuse

1. Tim’s Pumpkin Patch

  • Hours: Open daily from 9 a.m. to 6 p.m. during the fall season.
  • Location: 2901 Rose Hill Rd, Marietta, NY 13110

2. The Pumpkin Hollow

  • Hours: Open daily from 10 a.m. to 6 p.m. from Sept. 19 through Halloween.
  • Location:  3735 W. Seneca Turnpike, Syracuse NY 13215

Utica

1. Pumpkin Junction

  • Hours: Open daily through Halloween from 9 a.m. to 8 p.m.
  • Location: 2188 Graffenburg Road, Sauquoit, NY 13456

2. Cullen Pumpkin Farm

  • Hours: Open daily 10 a.m. to 6 p.m. starting Sept. 7 through Oct. 31.
  • Location: 587 Cullen Road, Richfield Springs, NY 13439

Did we miss your favorite pumpkin patch? Add it to the comments section below!

Can’t get enough pumpkin? Check out  5 Pumpkin Breakfast Recipes for Fall

Picture of a peanut butter and fruit sandwich

The Sandwich Generation

We have been eating them as did our parents and we have made them for our children. They entered the world of American cuisine in the early 1900’s. Peanut butter and jelly sandwiches that is.

The ingredient list is short: peanut butter, jelly, and bread. The taste is like no other comfort food. It fits the bill of a food that multi-tasks, combining ease of preparation, convenience, simplicity, nutrition. Plus, they are economically delicious.

The Choices Are Endless

Taken to the next level, there are choices to be made.

Crunchy or smooth peanut butter, natural, low salt or reduced fat. Or hold the peanuts and go for the almond butter or another nut spread such as cashew, sunflower or soynut.

Jam, jelly, or low sugar.

Whole grain bread, multigrain, white wheat flour.

It may seem complicated now, but back to the drawing board or cutting board.

The PB

Peanut butter and other nut butters are a concentrated source of calories and fat. A serving of two tablespoons is about 190 calories and 16 grams of fat. This may make a dent in your calorie allotment, but is worth it for the protein, fiber, vitamins and minerals that come along with that investment.   Also, there appears to be a correlation of consuming nuts and a lower risk of heart disease and cancer.

Crunchy or smooth peanut butters are a personal preference. Consume natural peanut butter with little to no added fat and sugar. The reduced fat varieties tend to have the same caloric content as the regular if more sugar is added. That may negate the benefit of less fat. For variety, try other nut butters including almond, sunflower, cashew and soy.

The J

Jam is a combination of whole fruit, water and sugar that is cooked resulting in a thick, chunky spread. Jelly is made from juice and has a thinner consistency and is sweeter. Even though fruit is sweet and has natural sugars, sugar is added to make jam or jelly. They don’t contain fat but do have calories from carbohydrates. Consider a low sugar option.

Fruit butters, despite their name, are not made with butter but are spreadable. Therefore, the name includes butter. One of the best choices to top the peanut butter is fruit. Sliced apples, pears, raisins or bananas are all winners.

The Bread

Most breads are made from wheat flour but that doesn’t mean whole wheat. With the focus on getting more whole grains in our diet, look for breads that list “whole” grain as the first ingredient. Examples include whole wheat and whole oats. Bread may be made with multiple grains, but if they are not whole grains, put the loaf back on the shelf. Regular whole-wheat is made from red wheat and is darker in color with a different taste and texture.

For those who miss white bread, white whole wheat bread may be the answer since it is made with whole grains and has that familiar “white bread” feel and taste. White whole wheat is made from white wheat, is lacking bran color, and has a softer texture and milder flavor. For children or some adults that say they don’t like whole wheat, white whole wheat may be the answer.

How do you make your PB&J?

Share with us in the comments.