With more than half the planet’s population eating rice on a daily basis, supplying them with half their daily intake of calories, and with a more recently culinary globalized world you might think the benefits of brown rice as a dietary staple would be well known by now. However, many misunderstandings, prejudices plus plain old ignorance have resulted in the predominance of the ‘white’ manufactured version over the more nutritious ‘brown’ whole grain.

So what exactly has brown rice got over the white version? Like all whole grains, brown rice is far less subjected to any manufacturing processes. Only the harder outer hull is removed, thus preserving the essential nutritional value of the kernel. The complete milling and polishing of white rice destroys the original food value of the grain and leaves only a refined starch minus its nutrients, which gives it a longer shelf life than brown rice. However, studies show that compared to brown rice the white variety is deficient in vitamins, minerals, most dietary fibers and essential fatty acids. As a result, manufacturers of white rice under US law have to artificially ‘enrich’ their product.

Some of the main benefits of regular consumption of brown rice:

• Excellent source of manganese and selenium which helps produce energy from protein and carbohydrates and synthesises fatty acids. One cup provides 88% of daily needs of magnesium.
• Studies show importance of whole grains in maintaining healthy body weight.
• Diets high in fiber and selenium show reductions in colon and breast cancer risk.
• Rice bran oil lowers LOL (bad) cholesterol while fiber, magnesium and B vitamins protect the heart. Regular consumption of brown rice is especially good for post- menopausal women with high blood pressure.
• Magnesium helps reduce the risk of diabetes Type 2 and maintains healthy bones.

Creatine is extensively used by athletes in a wide variety of sports because of the certainty it increases muscle mass and aids performance. Many in the fitness industry claim it is one of the best supplements to aid strength, recover faster, build more muscle more quickly and has the benefit of being a natural occurring chemical within your body.

1. It has been widely shown in many studies that eating oatmeal can help lower cholesterol and reduce the risk of heart disease, when combined with a healthy diet and lifestyle.

2. Oatmeal is a low Gi food, this means that it can be used to help control your weight because the soluble fibre in oats slow down the rate at which the food is digested meaning you remain fuller for longer.

3. The fibre content in oats may reduce the risk for type 2 diabetes, some cancers and high blood pressure.  Oats contain more soluble fibre than whole wheat, rice or corn.

4. Oats contain numerous micro nutrients , vitamins, minerals and antioxidants and are a good source of protein and complex carbohydrates.

5. A great, versatile convenience food it can be made in as little as three minutes! It can be incorporated into many savoury and sweet dishes too.  Aim to incorporate 75g a day into your diet to make the most of all the benefits listed here.

Baked beans are full of fiber, protein, iron and calcium.  Baked beans also contain Carbs the low GI type.  The tomato sauce covering baked beans is also a great source of lycopene a powerful antioxidant shown to help prevent heart disease and prostate cancer.  Baked beans contain insoluble fiber which along the digestion process are thought to nourish the colon lining and protect it from cancer causing invaders.  Baked beans are often overlooked by personal trainers when writing out diet plans for clients, but are certainly a food not to be forgotten.

For a long term solution moderate fat, moderate carbs and moderate protein is the way to go.  I am not a fan of short term fixes so I wouldn’t opt for either option for creating a good looking body.  Long term is the key if most people thought about longer term in regards to getting in shape they would have far fewer injuries, spend less money and create a body that stands strong and looks good over years.  I have kept myself in shape since the age of 15, my body even if I stop training for awhile doesn’t change drastically in appearance yet if you opt for quick fixes all the time you will rocket up and down like a yo yo.