Category Archives: questions

Food Storage

Becky wrote and asked about storing food. She's starting to make more of her own foods and would like to purchase in bulk but is not sure how to store things. This is a brief post but one that shares my experience and what I do. The storage that I am talking about here is dry storage, I'm assuming that if you have a freezer or even two freezers you are already using them to full capacity.

dry beans in jars | photo: dancesincreek

For smaller items (seeds, beans, herbs, etc) I collect glass jars. Lots of them. I confess that I have aspirations of being one of those wonderfully well organized people who has all their jars coordinated and they are the same so they all fit neatly on the shelf. The truth is, well, let's just say a little more practical. It's a mis-matched hodgepodge of jars. I use smaller jars for smaller things and bigger jars for larger quantities.

If it is something that requires a good seal (such as agar agar) I will sometimes cut a piece of wax paper to put over the top of the jar before placing the lid on it. Obviously things kept in jars do better stored in a cool dark place.

I like using glass jars, even though they are more breakable, because I feel that they are the best, least contaminating containers.

For large quantities I use five gallon buckets. Although they are plastic, it is not possible to store very large quantities in other containers. Many people can get five gallon buckets for free from their local grocery store. In the bakery section simply ask for their buckets; the grocery stores throw them away. These are food safe buckets. Sometimes they come with some of the contents (frosting, etc) still stuck to the inside, but washing them out is a small price to pay.

For the lid I use something called a gamma seal. This is a great thing to create a water-tight, air-tight, vermin-proof seal. I like them in part because they are spin-on/spin-off rather than a rip-off-your-fingernails-prying-the-lid-open. Essentially there is a threaded plastic ring which snaps onto the rim of the bucket. The lid then threads into the ring. If I am planning on very long term storage (more than six months) for the contents of a bucket I will add oxygen absorbers to help the contents last longer. The trick with the oxygen absorbers is to figure out how much airspace is left in the bucket so you know how many absorbers to use.

I find that a five gallon bucket easily stores twenty-five pounds of dry goods. I use mine to store grains such as hard wheat, barley, oats, and buckwheat. I also use these buckets to store sucanat and evaporated cane juice crystals. Due to the weight I don't stack them more than three high.

In order to make sure that I am staying on top of my large scale dry goods I write the contents of the bucket on a piece of scotch tape with weight and the date it needs to be used by. This piece of tape is placed on the rim of the lid. This way the buckets are clearly marked and when I go into them and I can see how much I still have left. The tape sticks well enough to be used but comes off easily enough if the information needs to be changed.

Protecting Your Teeth

by Miraquestions, sweeteners

Keep your teeth | photo: Bamagirl

I was recently talking with someone who was concerned about her young son. He apparently has weak dental enamel and has developed a cavity at a very young age. Because he was born with weak enamel she wanted to know if there was anything that she could do nutritionally to help his teeth. I am certainly not a Dentist and highly recommend that if you or someone you know has dental problems that you get it checked out.

That said there are a few important things that you can do to protect your teeth, especially if you have weak enamel. Here are five tips to help your teeth stay healthy:

1. Make sure you have regular dental check-ups and cleanings. Obviously the Dentist and Hygienist see your mouth from a totally different angle and can let you know if there are problems forming. Additionally it's important to brush and floss daily. I know we all know this, but it bears repeating since children frequently don't seem to think it's as important. It really is and is one of the best simple things that you can do to help protect your teeth.

2. It's also important to eat foods that have fiber or that require us to bite and chew. We are designed that way. If we eat soft foods most of the time we are not using our teeth the way they are meant to be used. The soft foods are frequently higher in carbs and sugar which can leave behind a plaque which then feeds the bacteria in our mouths leading to dental decay.

3. Make sure you are drinking enough fluids. Staying well hydrated keeps your gum tissues hydrated and can help them stay healthy. Healthy gums can help keep your teeth healthy.

4. Xylitol is known to be very protective of tooth enamel and can be very helpful in re-mineralizing enamel. One study published in 2003 concluded “These results indicate that xylitol can induce remineralization of deeper layers of demineralized enamel.” A 2009 study published in the Archives of Pediatric and Adolescent Medicine noted, “Xylitol oral syrup administered topically 2or 3 times daily at a total daily dose of 8 g was effectivein preventing early childhood caries.”

Xylitol is easy to add to the diet. As an alternative sweetener it is a far better choice than any of the artificial sweeteners. Made from either corn or birch it is actually a sugar alcohol and is lower in calories (11 calories per serving vs. 16 for white sugar). There are also a growing number of xylitol products on the market, gum, candy, toothpaste, and mouthwash.

It is important to note that because xylitol is a sugar alcohol it can only be consumed in moderation otherwise it can have a laxative effect.

5. Calcium is required for healthy teeth since they, like our bones, are made from it. But don't worry, this doesn't mean that you need massive amounts of milk. Calcium can be easily (and deliciously) obtained from a number of other sources. Sesame seeds have quite a bit of calcium in them as do dark leafy greens, especially spinach, and blackstrap molasses.

In addition to calcium you need vitamin D which helps your body absorb the calcium. The only way to tell if you have enough is to do a blood test at your doctor's office. If you are low in vitamin D you can get it either through exposure to the sun (without sunscreen for 20 minutes), cold water fatty fish, or supplementation.

Take care of your teeth and keep smiling!

Winter And Vitamin D

by Mirahealth, immune system, questions, seasons

Recently I have been getting a number of emails with questions about vitamin D; I'm sure it's generated by all of the press about the changing recommended levels, levels of exposure and how important it is for our health.

Where to get Vitamin D

Vitamin D, known as the “sunshine vitamin” is a fat-soluble vitamin produced in the skin by exposure to ultraviolet (UV) type B rays. For food sources we can look to fatty fish and eggs as a good source of vitamin D. It is often added to milk.

I have a personal theory that part of the reason behind the epidemic of vitamin D deficiency is that our parents were forced to take cod liver oil by their parents. They hated it so much they decided not to give it to their kids. The science of the times did not recognize how important cod liver oil was and it was considered “old-fashioned.” As a result of this, I, and many others of my generation, grew up not taking it. So we didn't give it to our kids. While I'm not sure how much scientific veracity there is to that theory it certainly seems to fit the current situation. Decreased cod liver oil consumption combined with reduced sunshine/increased sunscreen and suddenly many people, including pregnant women and their infants, are deficient.

The importance of Vitamin D

Why all of the scientific attention to vitamin D lately? It turns out that it's very important for our health and there are significant consequences to being deficient. Not only does vitamin D help support our bone structure, it's vital to immune system health, increasing activity of our natural killer cells and macrophages. Many studies now show that it may help protect against cancer, cardiovascular disease and there are even suggestions that vitamin D deficiency may be a contributing factor to increased influenza rates during the winter months.

How much should I take?

One question I recently received about vitamin D was concerned with how much to take:

“I was taking 400 IU but a while back started reading about re-examined attitudes toward D and upped it to 2,000 IU. Then I thought that might be too much so I am currently taking 1,000 IU. Your thoughts?”

Here's a little information to help you understand vitamin D better.

I believe, and the studies support, that we do not get enough and that the levels set by the government are too low. If you wear sunscreen you need to be aware that SPF8 and over will effectively block UV-B; this means your body cannot synthesize D from sunlight.

If you do not get enough outdoor exposure, are over 60 years of age (our ability to synthesize D decreases as we age), and/or live in northern latitudes you are probably not getting enough vitamin D. Someone who lives in New England or further north generally does not get sufficient vitamin D during the winter months and can become deficient. Especially if they did not have sufficient stores to begin with.

How to find out if you need more? You need to get a blood test. It is important to get the 1,25 OH-dihydroxy, not the 25(OH) vitamin D to find out what your levels are. Taking between 2,000-5,000 IU per day is not unreasonable, especially in the winter.

Osteomalacia (vitamin D deficiency) is often treated with 5,000-50,000 IU for three to six months. Once a good level is reached doctors usually drop people to 1,500-2,000 per day. Most doctors aim for at least 30-40 ng/dL (nanograms per deciliter) although many Functional Medicine practitioners prefer a level of 50-80 ng/dL. It is important to note that too much vitamin D can be just as bad for you as too little, which is why it is important to get tested and know what your levels are.

How to get vitamin D

When you take vitamin D is it best to take it as vitamin D3 (cholecalciferol) combined with K2 which is the most effective form. D2 (ergocalciferol) is not as effective.

I personally prefer to take a sublingual D3/K2 liquid formulation to make sure that I am getting the best possible absorption. A combined liquid formulation also ensures that I am getting a synergistic balance of the proper amounts of D3 to K2.

The very best way to get your vitamin D? Get sunshine. Whenever possible get 15-20 minutes per day before you put on your sunscreen.

More Information

Here are a few other resources which provide good information about vitamin D:

Foods To Lower Blood Pressure

by Mirahealth, herbs and spices, questions, substitutionsblood pressure, high blood pressure, salt

Hypertension is a growing concern in this country. Especially when coupled with the unfortunate reality of restaurants that over-salt their food. But our over exposure to salt is not only from eating at restaurants, even at home, we are consuming far more than we need. Many people tend to over-salt their food, probably due to the influence of high salt when eating out. You can then become addicted to that level of salt flavor and it can take some time and effort to readjust your palate.

Causes of high blood pressure

Blood pressure is measured in milimeters of mercury (mm HG). A moderate adult blood pressure is usually considered to be 120/80. The upper number is called the systolic pressure and indicates the force of your heart beat on the walls of your arteries. The lower number is called the diastolic and this number shows the force of your heart between beats.

Factors that can cause that number to go up may include a diet high in fat, sugar and sodium. A high stress lifestyle can also contribute to high blood pressure. It is very important to note that if you have blood pressure problems you need to let both your doctor and any nutrition professional you are working with know if you are making any changes to try to address blood pressure issues. Herbal remedies, lifestyle changes, and medication implemented together may cause a significant drop in blood pressure. Hypotension, blood pressure that is too low, can be just as bad for you as hypertension.

Fake Salt

If you have high blood pressure you may be advised to go on a low sodium diet. For many people that means switching to "fake" salt which is usually made from potassium chloride. Because it's not sodium it's deemed to be better for you by some medical practitioners.

If you need to avoid excess sodium, I think it's better to also avoid the potassium chlorides and look for other taste alternatives. Adding herbal blends like no salt-seasoning mix is a great way to add flavor without the salt. Or you can use lemon juice on things like black beans or sweet potatoes where you might normally use salt. The added tangy flavor really adds a boost without the need for salt.

The difference between salts

Table salt

This is typically a highly processed form of salt. It is often stripped of minerals, has chemicals added to prevent clumping, and then a low bioavailable form of iodine is added.

Sea salt

I confess I prefer to use sea salt. It has no additives and all the minerals are still in there. Sea salt does tend to have less iodine than table salt and iodine is important for our health so you’ll want to make sure you’re checking your levels and consuming iodine as needed. Adding sea vegetables to your diet is one way to help you get enough iodine. There are a wide variety of sea salts depending on where they’re harvested from.

Kosher salt

is a coarse salt named for the process by which it is created. To my knowledge, there are no additives, and it is not stripped of minerals. But the larger crystals limit some of the uses for it depending on the flavor profile of the dish you are making.

Foods that support lowering blood pressure

Alfalfa is an herb with a reputation for lowering blood pressure. Other herbs believed to be beneficial for lower blood pressure include parsley, ginger root, nettle, and sage. Often taken as an infusion or a tea, these should be avoided if you are on any sort of blood thinners.

Celery is an easily available food that has been recognized in Chinese medicine as being effective for lowering blood pressure. Studies done in Western medicine appear to confirm this benefit. Containing both potassium and sodium, celery is not only a vasorelaxant it is also a diuretic helping to relieve the body of excess fluid.

Garlic is also known to be very beneficial for reducing not only blood pressure but also cholesterol. Fresh garlic is better as the beneficial allicin is fully available when chopped or minced. Letting the garlic sit for 5-10 minutes after cutting allows the allicin to fully develop. Cook garlic lightly for 10-15 minutes (in other words closer to the end of the cooking time) to get full benefit.

Hibiscus tea is known to be very effective for lower blood pressure. The dried flowers can be purchased either through health food stores or even some larger chain grocery stores. A double-blind study published in 2009 in the Journal of Human Hypertension concluded that non-medicated hypertensive diabetic patients had a positive outcome from drinking two cups of infused tea every day for one month. The report further stated, "This study supports the results of similar studies in which antihypertensive effects have been shown for [Hibiscus sabdariffa]."

Nitric Oxide

Nitric oxide is a supplement that can be supportive for lowering blood pressure. This is because it helps your blood vessels to dilate, which can help regulate blood flow, inflammation, and also blood pressure. There are several studies using inorganic nitrate and beet juice supplementation, that found nitric oxide can support a reduction in blood pressure levels. Studies with beet root and beet juice have shown such promise that they have been considered as complementary treatment for hypertension. Beets are rich in dietary nitrates. By consuming beets or beet juice, your body has the components to convert it to nitric oxide and keep your blood vessels more open.

Another way to increase nitric oxide is through meditation. One study found that “meditation groups showed a significant higher level of serum nitrate & nitrite concentration…” Several different types of meditation have been observed to help reduce blood pressure levels. These can include zen-meditation, trans-meditation, and breathing awareness meditation.

In conclusion

The average person should get from 1,500 to 2,300 mg of salt per day.
1 teaspoon of salt has about 2,000 mg
Restaurant foods tend to be heavily salted, if you eat out a lot this may overbalance your palate to a high sodium preference
It is possible to restructure your palate and learn to use less salt
Changing your diet, adding nitric oxide, and including meditation may all be helpful strategies to lower blood pressure

With hypertension becoming a growing challenge, making changes can be an important strategy for controlling blood pressure levels and reducing the risk of cardiovascular disease.

Raw Milk Befits

by Miradairy, FDA, questions

My friend Cindi asked: “I just found a farm down the street from me with raw milk and raw milk products. what does that mean? Is that better for you?“

The short answer is YES, raw milk is great. The proviso is that you need to be sure that your dairy is following good sanitation procedures and that they are testing for pathogens on a regular basis.

Health benefits:

One study from 2006 in England and shows that raw milk consumption substantially reduced allergies and asthma in children
When you pasteurize milk the heat process destroys a lot of enzymes and good bacteria in the milk. These are beneficial to our health and the only way we can get them is through raw dairy
Homogenizing milk forces the fat globules into small particles and prevents the cream from rising to the top. (Honestly in huge dairy business they skim the vast majority of the cream anyway to sell separately at a high price.) This process heat the milk for a second time and many folks feel it changes the flavor and the nutritional value
Because unheated milk has all the enzymes and bacteria (important for lactase to break down the milk sugar), many people who think they are lactose intolerant can actually drink raw milk without a problem

Nutrition:

Raw milk is noticeably higher in Vitamin C than pasteurized milk. A recent study in 2009 found that all of the DHA (dehydroascorbic acid) and 20% of the ascorbic acid disappeared due to processing
When milk is heated there is also a reduction in calcium bioavailability
Raw milk contains a lot of CLA (conjugated linoleic acid – an essential fatty acid which can help fight cancer)
More than half of the Vitamin D in raw milk is destroyed in processing which is why commercial milk is fortified

I'm going to be honest and tell you that there is a lot of controversy surrounding raw milk. Lots of pressure comes from commercial dairy operations to force the FDA to shut down raw dairy farmers. There are folks who are huge fans of raw milk and just as many who are opponents. I actually find this interesting because there are some large commercial operations (such as Organic Valley) that are now selling raw cheese in the grocery stores. Raw cheese has to come from raw milk. So how are the small producers in the wrong? But I digress…

As I stated above, you need to be sure that you can trust your farmer, that they are running a clean operation. If you're comfortable with what they offer then raw milk can be a very healthy addition to your diet.

If you want more information check out:

A Campaign for Real (Raw) Milk
Real Raw Milk Facts
RealMilkFinder

source: http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=5129940, http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=4531412, http://livingawholelife.blogspot.com/2009/01/is-raw-milk-more-nutritious_16.html

photo courtesy of Nicholas Bullosa

How To Make Bean Sprouts

by Miralegumes, pantry, questions, recipes

I love bean sprouts. They're delicious and a great source of nutrition. Just the act of sprouting beans increases their nutrition. It also makes their nutrients more bio-available because the first step, soaking, removes phytic acids which interfere with nutrient absorption.

A while back my friend Jen asked me how to make them. She had been interested in doing it but was afraid it was too difficult. She wanted pictures to show her how it was done. I promised that the next time I made bean sprouts I would take pictures and share the process.

This is a batch of lentil, adzuki, mung bean sprouts. You can use any beans you like depending on what you have handy in your pantry. I almost always have mung beans and lentils so I use those a lot. The other beans vary. I usually make a bean sprout mix with anywhere from three to five different kinds of beans.

Start by putting a small handful of each of the different beans into a colander and picking them over. Dry beans frequently have small rocks, little clumps of dirt or other debris in the package, it's important to sort through them before you use them.

After picking them over, rinse the beans well.

Then…

Put them into a bowl and cover them with water.

Put them in the oven overnight

(Be sure to put a note on the oven so you don't accidentally turn it on to pre-heat

when your beans are in there. Trust me on this one.)

The next morning take your beans out of the oven and drain them.

Rinse them well and put them back in the oven.

The next day rinse and drain your beans and put them back in the oven.

Keep doing this.

On day two or three you will notice that your beans have little white sprout tails.

On day three or four you will notice that lots of beans have sprouted and they are ready to eat.

How long they take to sprout depends on how warm or cold it is in your house. Warmer weather

causes them to sprout faster so in my house it's usually three days.

Once you have your sprouts ready to eat it's best to store them in the fridge.

What can you do with them? I put mine into salads, stir fry, curry, smoothies (just a tiny bit for a protein boost), I also eat them raw as a snack. They're absolutely fabulous.

I hope you'll give it a try.

Be well.

Lemon Juice Or Powder?

by Miraquestions

Over on my Facebook Fan Page I recently mentioned how important it is to alkalize your body; a great way to start your day is with 16 oz. of water to which you add 2 T. of either lemon juice or raw apple cider vinegar.

This brought up a couple of questions that I thought I would address here.

“If you want to raise your pH, making you less acidic, why are you drinking something with acid in it?”

Although we tend to think of things like lemon and vinegar as being acidic they have an alkaline effect on the body. The reason is that they produce an alkaline ash; this is the residue left after they have been digested. Taking in foods that are more alkaline has an alkalizing effect on the body which in turn helps to avoid acidosis and keeps the body in balance. There are a number of medical experts who feel that a diet that is 70% alkaline is the best for our bodies. It is important to remember that our bodies seek balance. If we eat a diet that is too acidic the body must pull alkalizing minerals from our bones in order to balance. If we eat a diet that is too alkalizing, similarly, the body must return to a balance.

So what are alkalizing foods? Mostly fruits and vegetables, although there are some exceptions there, sprouted beans and seeds, almonds, millet, buckwheat, honey, molasses, and olive oil. If anyone is interested I can put up a list of acid alkaline balance foods.

“.True lemon is a powdered lemon juice, there's also True Lime and True Orange. For portablity, would the lemon or lime work as well?”

I don't think so. I looked up the ingredients: Citric Acid, Maltodextrin, Lemon Juice, Lemon Oil, Ascorbic Acid. Citric Acid comes from fermenting the raw sugars in citrus fruit. Maltodextrin is a sugar that comes from hydrolyzing starch and is usually made from corn or potatoes. Not until the third ingredient do we get to actual lemon juice. This means that the major ingredients are not actually juice. I think I'd stick with the juice itself.

Photo courtesy of: Aka | Wikimedia Commons

Making Homemade Jam

by Mirafruit, jelly/jam, preserving, questions

Josh wrote in and wondered, “We just made some strawberry jam. Best jelly I've ever had. Do you know if you have to use such a huge amount of sugar? The basic recipe we used was adamant not to adjust or the jam would not set properly.”

Strawberries are very low in pectin so you do need to add a fair amount of sugar to get them to set. If you use less sugar they will not set. You can try using some strawberries that are not fully ripe and still have the white tips but I have had hit-or-miss success with this method.

One way to vary the amount of sugar, especially if you are not using pectin, is to mix the strawberries with a higher pectin fruit such as apples, blackberries, crab apples, cranberries, gooseberries, grapes, or citrus peel. This works for any low pectin fruit such as apricots, blueberries, peaches, pears, rhubarb, and raspberries.

If you are willing to use pectin you can use a commercial variety, and there are some low sugar ones out there, but another option is to make your own homemade pectin using apples or lemons. There are excellent directions in the book “Preserving Memories” by Judy Glattstein (who I confess is my mother and an excellent canner).

There are recipes that talk about using honey or other sweeteners but I find that most of them call for gelatin which I prefer not to use.

Grinding Flour

by Mirabaking, grains, questions, sprouts

Claire wrote in and asked, “I have a question re: grinding your own flours out of grains, say brown rice flour, garbanzo bean flour, etc. When you do it, do you soak the grains/beans before you grind it? I soak everything over night (my grains, beans and nuts) before I cook it. I learned this from my Natural Chef class as soaking deactivates the phytic acid that acts as enzyme inhibitors and makes it more digestable. Cooking alone helps to some extent, but not as good as soaking. I am just wondering if I do soak it first, do I need an extra step, say, using a dehydrator to dry it before I grind it.

The reason I'd like to get the model Super 5200 from Vitamix, is that in addition to a wet container that's good for processing wet goods, there is an additional dry container that has a special set of blades that are designed for grinding flours. Then it follows that do I need to also get a dehydrator before I can even grind it?”

I'll start by saying that yes there is another container that can grind grains and beans into flours. I use a Wondermill which does a great job and can grind to several different levels of fineness. You cannot grind wet or oily items (flax seeds, wet sprouts, nuts, etc.) in the electric version.

As far as soaking goes there are a few different ways to do it. The first is to soak, dry (either in a dehydrator or in an oven set to very low temp for a long time) and then grind. Another is to sprout, dry and then grind. The picture above shows flour made from sprouted wheat and sprouted spelt; you can see that the texture is no different than if you use the whole grain. The third is to grind your grains into flour and then soak the flour overnight before using it, this is the method that I use most. Any of these methods will work well, it's up to you to determine if you want to use the oven method or purchase a dehydrator.

Using fresh ground flour is an excellent idea because many nutrients are stripped out by commercial processing. Additionally, if you use fresh ground flour you are getting the full benefit of the germ, which is where all of the beneficial oils are. It is important to note that using fresh ground flour may require a modification to your recipe because the extra fiber can retard the rise of gluten (requiring a longer rise time or the addition of leavening agents such as vital wheat gluten, lecithin, ascorbic acid or others) and the moisture content may change as the fiber soaks up more liquid.

There are several excellent books that deal with whole grain flours:

Thanks for your question, I hope this helps.

photo courtesy of Jaaq | Wikimedia Commons

Step By Step, Food Changes

by Mirabreakfast, change, questions, substitutions

Meg wrote in with the following, “For me, to truly change my eating habits, I have to go in very small and tasty steps. Once I find a healthier food or drink that I really like, after a few weeks of eating that I don't miss the junk stuff and don't feel deprived.

It would be great to find recipes / meal plans that “step you down” from junk to healthy organic by offering variations from A to B. For example, I've switched my typical breakfast from decaf with halzelnut non-dairy creamer and a cinnamon raisin bagel with cream cheese by first switching to whole wheat toast with a scrape of butter and cinnamon-sugar, then to one slice with the sugar, and finally to one slice of whole wheat bread with a scrape of butter or Nutella and a few spoonfuls of organic yogurt with walnuts.

I'm ready to tackle the (processed) decaf coffee with (chemical) halzelnut-flavored non-dairy creamer. Trouble is I really, really like the flavor and I don't really like the taste of green tea (yet). Can you recommend a healthier breakfast beverage replacement that could be transformed in stages? “

I find that lots of folks really like their coffee and have a hard time giving it up. Part of it is the chemical addiction to caffeine. What's actually more harmful than the caffeine is the flavored non-dairy creamer. With Mono and Diglycerides, Sodium Stearoyl Lactylate, Dipotassium Phosphate, and Sodium Caseinate this is not food. I would say there is nothing wrong with one cup of coffee in the morning to get you started, just use real cream instead. If you want to give up caffeine and switch to decaf that's certainly a good thing to do, but that real cream is going to make it taste a whole lot better. And it goes without saying that organic dairy is best, read this article for more information about that issue. Green tea is certainly a great option, filled with anti-oxidants, but maybe starting with one cup of coffee and then switching to green tea for your other beverage choices (including water, water, water, and herbal teas) is the way to go.

The most important thing to remember about your breakfast menu is that you want to make sure you are getting some good protein, some fiber, and a healthy fat. This will help you make it through the morning with stable blood sugar. When choosing your bread make sure that you are getting WHOLE GRAIN instead of just whole wheat. Unfortunately whole wheat doesn't have all of the parts of the grain, so it's not as healthy. Marketers are aware of how much we look for those key words and so be aware that multi-grain is also not whole grain. For butter, choose a good, organic, butter and you can have more than just a scrape. For your yogurt and walnuts, that's a great choice. Organic full fat yogurt is best. Again, it helps you feel full, gives you the protein that you need and helps you start your morning with a stable blood sugar.