Week 4 of the 8 Week Get Healthy Plan

To see the 8 Week Get Healthy Plan Intro- CLICK HERE
To see Week 1- CLICK HERE
To see Week 2- CLICK HERE
To see Week 3- CLICK HERE

Welcome to Week 4
At the end of this week I will be sending out 2 of the 4 goodie packages to two readers who have been involved the most during this plan. You still have a chance to join in, so don’t be shy and let us know how it has been going!

During week 4 we will be cutting out all white grains. That means, no more white rice or products with white flour. We want to stick to good for you complex carbs.

Here is a basic list of the kinds of grains you want to eat:
Brown rice- To make the perfect brown rice CLICK HERE
Whole wheat pasta
Whole grain bread
Sweet Potato

In terms of the amount try to stick to about a 1/2 a cup serving. You can have a little more or less. You know yourself best, so do what you feel is right for you.

Instead of sugar loaded boxed cereal try out one of these recipes:
Good For You Granola– amazing over yogurt or with milk
Peanut Butter and Chocolate Cereal– made with oats and protein powder
Breakfast of Champions Oatmeal
Baked Pumpkin Oatmeal– These are perfect since you bake it once and they last all week. Great to grab and go.

If you are craving pizza, try this recipe using a handful of ingredients that are good for you- Whole Wheat Pizza

Something sweet?
These Fudge Brownies are made with oat flour and you can also try Apple Pie made with a whole wheat crust.

Will you be able to handle week 4? Do you usually stick to whole grains? 
Thanks for joining!

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  1. Anonymous says:

    yum! thanks!! i am incorporating these changes into my diet!

  2. Sticking to whole grains is reasonably easy for me – I've been doing that for a while. The only problem I have is that my preferred rice, because of the flavor, is jasmine. Now that I think about it, I have some brown jasmine in my freezer… but it doesn't taste as good as the white. A nutritionist actually once told me that white rice like basmati or jasmine is not like eating standard white rice. At the time I liked that and went with it, but now I'm not so sure that's true.

    1. I hear you. We also prefer white rice, but if you cook brown rice correctly and add in the right amount of spices, it is actually very good.

  3. i figured this was next, even though it's really hard! for some reason all the wholewheat bread i buy tastes gross, except pitas and homemade.
    btw, cherry tomatoes are the candy of the vegetable world, i snack on them all the time…

    1. There are some brands that are pretty good, but I know what you mean. Whole wheat pitas are great. Also, toasting the bread helps a lot.
      Oh, I have cherry tomatoes and totally forgot about them! Thanks for the reminder.

  4. Anonymous says:

    Ive been training myself in this area for a loong time. At this point i consider it a non option..its still hard-im a bread lover and carb maniac, and always will be, but i do feel better. Ive even begun training my husband and baby!

  5. Thank for posting this next step! I know that this is an important step to a healthier lifestyle but it is VERY HARD! I feel like a slice of bread is the only thing that actually fills me up!!! And by that I mean a slice of regular rye bread! Not whole wheat or spelt or multigrain… 🙁 That or pasta. Regular pasta! I guess we'll try this out and let you know what happens. I had wild brown rice for supper – a step in the right direction!

  6. Anonymous says:

    i have incorporated the whole grain into my life a while ago and the results are just amazing.

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