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Here are 6 not-so-common grains that are low in carbohydrates

We know too well what it feels like when planning your meals while on a strict diet. Folks who are searching for high fibre grains that contain a lower number of net carbohydrates will find this article useful.

As you’re probably aware that top grains that are low in carbohydrates include oats, quinoa, and barley, we will exclude them in this write-up. Instead, we will delve into six not-so-common grains that are low in carbohydrates to offer some alternatives.

#1: Bulgur

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Bulgur wheat is a regularly used ingredient in many traditional Middle Eastern recipes. The nutritious cereal grain is made from dried, cracked wheat and its texture when cooked is very similar to that of quinoa.

It is easy to prepare and a good source of manganese, iron, magnesium, and B vitamins. In 182 grams of cooked bulgur, there are only 25.5 grams of net carbohydrates, thus making it one of the lowest carbohydrates whole grains available.

#2: Millet

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Millet is an ancient grain that is widely consumed in developing countries throughout Asia and Africa. Other than a source of food for humans, it’s also used as livestock and bird feed.

Thanks to its high levels of antioxidants and polyphenols, it may help prevent chronic illnesses like type 2 diabetes. Not forgetting to mention that it’s also a good source of vitamins and minerals like phosphorus, magnesium, and folate.

More importantly, 174 grams of cooked millet contain only 39 grams of net carbohydrates! If you want to load up on calcium, opt for finger millets because it has one of the highest calcium content among cereal grains. To be exact, just 100 grams can provide 13% of the Daily Value (DV) you need.

#3: Couscous

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Couscous originates from the Maghreb, also known as Northwest Africa. It’s a processed grain product made from semolina flour or little balls of durum wheat.

Those familiar with this type of grain will know that there are three main types – Moroccan, Israeli, and Lebanese. If well-cooked, it should appear light and fluffy. You can add it to your bowl of greens or serve as a side dish with meats.

Relatively low in carbohydrates, 157 grams of cooked couscous are packed with only around 34.5 grams of net carbohydrates. Additionally, it’s also a great source of selenium, a trace mineral that contributes to heart health, thyroid function, and immune health. Consuming it can also boost your intake of other important micronutrients such as pantothenic acid, manganese, copper, and thiamine.

#4: Spelt

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Spelt is a type of wheat that’s also known to many as dinkel wheat or hulled wheat. It was popular in parts of Europe from the Bronze Age to medieval times but was not that well sought after during the 19th century.

We want to put it upfront that spelt is high in gluten and therefore unsuitable for people on a gluten-free diet. But studies have shown that eating whole grains like spelt may help lower risk of heart disease, type 2 diabetes, and selected types of cancer.

Looking at its nutritional value, 194 grams of cooked spelt contain about 44 grams of net carbs and 7.5 grams of fibre. It also has small amounts of calcium, selenium, and vitamins B1, B6 and E.

#5: Wild Rice

Image Credits: Serious Eats

Wild rice is a type of whole grain eaten mainly in North America and China. It’s currently still harvested as a grain and considered a delicacy in North America.

Contrary to its name, it does not belong to the family of rice. Though it looks and cooks like other types of rice, it is a species of grass with edible seeds reminding people of rice. It also tastes stronger and is higher-priced.

164 grams of cooked wild rice contain only 32 grams of net carbohydrates with overflowing health-promoting antioxidants. It’s also rich in nutrients like zinc, vitamin B6, and folate.

#6: Popcorn

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To wrap things up, we have popcorn! The first image that comes to mind when popcorn is brought up is movies. Often thought as a snack, it is technically a whole grain and thus carries considerable amounts of essential nutrients.

14 grams of popped popcorn only has 6.5 grams of net carbohydrates, thus making it one of the most favoured low-carbohydrate grains among dieters. It is also low in calories and high in B vitamins, iron, magnesium, and phosphorus.

Eating popcorn in moderation may help with weight loss because it promotes feelings of fullness. Based on a study conducted, 15 calories of popcorn were found to be as filling as 150 calories of potato chips.

But before you rush down to get your bag of popcorn, be mindful that pre-packaged microwave varieties may be harmful. One reason is that they can contain diacetyl, a chemical found in artificial butter flavouring. Experiments involving animals have revealed that breathing in diacetyl damages airways and causes lung diseases.

Another explanation is that many microwave popcorns are made using hydrogenated or partially-hydrogenated oils, and they contain unbeneficial trans fats. This may result in an increased risk of severe diseases such as heart disease.

The best advice in this context? Make your munchies or meals from scratch, so you’re fully conscious of what you put into your body.

10 Powerful Micro Habits That Can Change Your Life

Habits are powerful. From cycling every morning to praying every night, habits are frequent patterns of behaviors that reflect who we are. It is the selective repetition of activities that shapes our lives. Inevitably, our habits become significant parts of our lifestyles.

We often fail at building habits by setting unrealistic and unsustainable goals. Starting small makes habit building more manageable. Benjamin Hardy compares this concept (micro habits) to compounding interest. When given choice, people would opt to take a million dollars in the bank as opposed to a cent that doubles in value over the course of the month. What most people do not realize is that they will get more payout by taking the second option.

He said: “The doubling penny actually ends up being $10.7 million dollars. Yet, the majority of the growth happens at the very end, and most people aren’t patient enough for the big return. The live for the moment culture of today stops people from investing.”

Micro habits can change your life. It is up to you to strategize which habits you are willing to integrate in your routine. Here are some of the examples.

#1: WRITE A PARAGRAPH

Whether you are building a robust business plan or a non-fiction book, start by writing a few sentences each day. Make it a goal to write a paragraph by the end of the week. The momentum will build on its own and you will find yourself effortlessly writing more and more as the days go by. In fact, I have written my second book in less than two months. Beginnings are always the hardest.

#2: LISTEN TO UPLIFTING PODCASTS OR SONGS

Open your Spotify or music app and listen to podcasts and songs that inspire you. Children typically benefit from having background music while they learn. You may consider listening to a financial podcast as you travel to work. Great music can put you in an energized working state.

#3: RESPOND TO TEXTS AND EMAILS

As much as possible, respond to important emails and texts as they come in. This way, you will not be left with a backlog of tasks to attend to.

#4: BE LESS REACTIVE

Train your mind to be calmer. When you see or hear something that immediately frustrates or upsets you, avoid reacting first. Analyze your thoughts and take a deep breath. Learning to take small pauses will help you figure out where your emotions come from and what your next action should be.

#5: PREPARE FOR YOUR NEXT DAY

Always come to work or school prepared. Prepare for the next day by allotting a few minutes of your night routine to preparation. Make a simple list of the things you need to bring or tasks that you need to accomplish tomorrow. Then, plan your attire. This can take you about 5 to 10 minutes.

#6: TAKE A POWER NAP

A power nap that can span for 15 minutes is all you need to get back to your optimum performance. It is a skill that you can master for a period of time. You will find yourself accomplishing more by napping once or twice a day.

#7: PRACTICE SAYING “NO”

Our energy levels are limited per day. More often than not, you will come across some of the most demanding people. Ensure that you spend your energy to the things and people that you truly care about. Do not feel bad for saying “no”. Ultimately, it is a means of self-preservation.

#8: DRINK MORE WATER

It is recommended to drink about 8 cups of water a day. Just focus on drinking one more glass a day. Then, it will become a part of your routine.

#9: EAT ONE LESS UNHEALTHY SNACK A DAY

It is easier to skip one unhealthy snack a day than to overhaul one’s entire diet. Focus on one unhealthy item that you can live without that day. Just one!

#10: CELEBRATE SMALL WINS

This year has been all about counting our blessings. Big wins do not come by often. Boost your morale by celebrating small wins. There is a reason why people rush to go to the game’s “boss level”. We constantly want to be rewarded. So, every time a small positive event happens in your life, consider it a “win”. You may treat yourself to a hearty lunch or write it down in your “success journal”.

Image Credits: unsplash.com

Celebrate small wins. You deserve it!

Sources: 1 & 2

A psychologist reveals 4 key ways you can use to embrace critical feedback

Critical feedback can be daunting for some. Since we’re talking about criticisms here, it’s easy to get defensive over it. But take a more profound examination, and you will probably agree that constructive feedback is the ‘true friend’ that identifies the gaps between who you are and the improved version of who you want to be.

Dr Tomas Chamorro-Premuzic, a psychologist, author, and entrepreneur, points this out as a paradox. He shares that most people are happy to receive positive feedback, but it is the negative ones that enable us to be better.

This is because if you think you are already on the right path, then there would be a lesser desire to brush up on your current skills. To avoid potential conflicts, some companies have even attempted to remove negative feedback from performance reviews.

So the question is, do you want an upgrade? Or are you happy with where you are right now with all the compliments flooding your way? If it’s the former, we’re so glad for your willingness to change.

We’re not going to promise that you will leave this article feeling like you’re ready for a self-improvement journey. Criticisms hurt and we’re not going to lie. But it’s something to embrace if you want to tackle your weaknesses and bridge the gaps.

Want to walk out of your self-protective instincts now? Take it from Dr Tomas on the four key ways you can use to embrace critical feedback.

#1: Search for a right mentor

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Don’t be alarmed by the word ‘mentor’. Dr Tomas points out that the right person should be someone with experience in the area you’re keen to make a change in. He or she could be someone who knows you well, has seen your growth, or aware of the skillsets or talents you want to build.

In our current prosocial society, it’s getting difficult to find someone willing to provide critical feedback. “For all the talk of authenticity, if you go about telling everyone what you really think, you will have no friends and your colleagues will hate you,” said Dr Tomas.

That’s like hitting the bull’s eye, isn’t it? What you need is someone who is fearlessly psyched to tell you what you need to hear. Note the difference between what you want to hear and what you need to hear.

#2: Find proper questions to ask

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Finding the right mentor to receive feedback is already not a simple task. If you want to make it easier for your mentor to give you an appropriate assessment, ask pertinent questions.

Avoid asking short questions like these:

“How did I do?”
“Was this okay?”
“Did I do a good job?”
“Did you like what I did?”

Instead, ask:

“What would you have done differently?”
“What are the two things that they didn’t like so much?”
“If you can change one thing about X going forward, what would that be?”

Also, mean what you say. If you’ve made known that you wouldn’t take it to heart, then don’t take it personally. Value their honest response and see it as a way to help you get better, even if you don’t immediately agree due to a defensive stance.

Dr Tomas states that the right mentors should help improve your ability to identify blind spots and critical areas for improvement. As a mentee, always be thankful.

“Feedback is always a gift, and there is no bigger gift than constructive critical feedback because it is daunting and risky to provide it. There is a higher cost to honest negative feedback than fake positive feedback, but the former makes you much better than the latter,” he adds.

#3: Receive comments and act on it

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Have you ever advised upon a request only to find out that the other party has turned a deaf ear? If you understand how frustrating it feels, don’t do the same to your mentor.

Receive critical feedback and reciprocate the time and effort spent by committing to change. Then, share your action plans with your mentor to involve them in the process. Knowing that you’re taking their constructive comments seriously is also a form of motivation for your mentors to provide you with more guidance going forward.

“When someone asks you for help, and you offer your honest views, even though you know it may hurt them, there is nothing more rewarding than seeing them make a positive change based on what they heard. Making others better is a wonderful achievement,” Dr Tomas remarked.

#4: Get more feedback to monitor progress

portrait-of-confident-young-asian-woman-calling-by-mobile-phone

Image Credits: HealthHub

If you’ve followed through the strategies so far and managed to gain and act on the criticisms given to you, don’t just stop there. Politely ask your mentors for more valuable critiques so you can track your progress.

To put it simply, Dr Tomas says the process should look like this:

Get critical feedback
Make an effort to change
Get more feedback to monitor progress

He also illustrates this strategy using a weighing scale. When you think you’ve put on weight recently thanks to the work-from-home routine, you put yourself up on a weighing scale. Seeing the figures got you motivated on losing weight, so you change up your diet or start exercising more often.

But do you stop there? No. To measure your success, you go up on the scale again to track your weight. The idea here is that you don’t just repeat the process once or twice, but as often as you can to monitor your development.

In conclusion, be aware that even the most talented people are a work in progress. Yes, criticisms are painful; nonetheless, it is also a positive force for change and the fuel to be better. Those who are seeking growth should learn to welcome useful negative feedback with open arms.

Experts in the field answer 4 questions men have regarding sperm health

Sperm health is not a common topic widely discussed among people, especially so for more conservative communities. But still, it’s an essential topic for men who take this seriously.

Do you know that the average sperm count for men has been on a worldwide downward trend based on the statistics from the World Health Organization?

According to Dr Ronny Tan, a consultant urologist and andrologist with Advanced Urology Associates, the criteria for normalcy is a sperm count of 15 million/millilitre. But the figures have dropped globally from a previous normal count of 20 million/millilitre in 1999.

Dr Janice Tung, a consultant obstetrician and gynaecologist with Thomson Fertility Centre, adds that this means that the chances of conceiving for men are about 20 per cent lower. Mayo Clinic shares that the issue is often shown through low sex drive or difficulty maintaining an erection.

Need help? Experts in the field answer four questions you might have regarding sperm health. Let’s take it from professionals from here.

#1: Boxers vs Briefs. Which is better?

Image Credits: AskMen

We bet you’ve heard advice regarding keeping it loose down there. Turns out to be, that family friend of yours might be right. Dr Tan points out that the testes are hanging in the scrotum for a good reason.

As such, boxers are believed to be sperm-friendlier than briefs. This is because the tighter your undergarment, the more it pushes the testes up towards the body. This increases the testicular temperature which you should avoid.

Ideally, the testes should be about 2 degrees Celsius lower than your average core body temperature of 36.9 degrees Celsius. Be mindful if you want to improve sperm production and maintain the health of the sperm.

“Elevated temperatures have been shown to lead to the arrest of sperm production, oxidative stress and DNA damage to sperm,” Dr Tung shares.

“I wouldn’t go as far as to advise men to go commando or go pant-less at home for this purpose. But they are welcomed to do so for other reasons of their own,” she wittily remarked.

With all that said, those who are diligently trying for a baby should look into their wardrobe and maybe make necessary style changes for this period. Yes, this also means having to give up that slim and sleek looking pants for a while.

#2: Is smoking, drinking, and mobile phone radiation exposure bad?

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Based on an analysis published on BMC Public Health in 2019, smokers were found to have lower sperm counts. The study also saw an increase in defective sperm heads, necks, and tails. If you’re actively looking to conceive, reconsider smoking.

Heavy drinkers who have 15 or more drinks a week should also be aware of the damages it has on sperm production. Healthline reveals that increased alcohol intake:

Causes early or decreased ejaculation
Shrinks the testes, which causes impotence
Changes the shape, size, and movement of healthy sperms
Alters gonadotropin release, which impacts sperm production

Mobile phones alongside obesity, and the use of testosterone or steroids for bodybuilding, were also cited by Dr Tung as factors associated with infertility. A 2014 study on the influence of direct mobile phone radiation on sperm quality also found an interconnection between radiation exposure, DNA–fragmentation level, and decreased sperm motility.

#3: Does cycling affect sperm health?

Image Credits: TODAYonline

Sitting on a bike seat for prolonged periods can lead to a temporary numb feeling down there. But it’s more than just a mere sensation. According to Dr Tan, the compression on the nerve in the Alcock’s canal can occasionally affect penile erections.

“Men who do long-distance cycling may experience numbness of the penis. Some men may also experience erectile dysfunction due to injury to the nerve and the blood vessels within the canal,” he adds.

This does not apply just to males who underwent intense cycling training but also to non-professional low-intensity cyclists. Dr Tung noted that to prevent sperm parameters from being suppressed, it’s probably wise to limit the duration and frequency of your cycling sessions. This is especially so if you’re trying to conceive.

But do not give up on exercising. This is because a BBC report shared that men who exercised 3 times a week for at least 30 minutes had better sperm health. If you frequently engage in contact sports such as football, hockey, rugby, or martial arts, please wear a scrotal guard.

#4: Should I keep to a particular diet?

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Dr Tung said that full-fat dairy products, coffee, and sugar-sweetened beverages are linked to poor semen quality and lower fertility rates. So keep those in check while grocery shopping or dining out.

As it’s most likely common sense for many, a healthy diet leads to a healthy body. Thus, take in more vegetables, fruits, fish, poultry, cereals, and low-fat dairy products instead. For supplements, Dr Tan recommends consuming selenium, zinc, L-carnitine, L-arginine, coenzyme Q10, and Vitamins A, C and E.

To end this off, Dr Chong Kian Tai, a consultant urologist at PanAsia Surgery, urges those who are worried about their scrotal health to make an appointment for in-depth tests. An ultrasound testes scan, hormone test, and/or semen analysis can provide answers to any physical discomfort, sperm health, or burning questions you have about your fertility.

A PR firm’s CEO shares 5 ways you can build trust as a leader at work

Striving at the workplace is not an easy task. Suppose you’re a leader, that makes the job two or three times harder. Maybe you’ve just been recently promoted, or you’ve been in a leadership position for a few years now and giving some serious thought about the art of leadership.

Whatever the case might be, Amy Stanton, the founder and CEO of Stanton & Company, shares that leadership isn’t a destination. It’s a never-ending learning process in which soft skills come into play.

“It’s really not about being seen as the person in charge, or dressing a certain way, or reminding the people around you that you’re the final decision-maker,” Stanton says.

Want to build trust as a leader at work? Take it from Stanton on five small ways you can start communicating with your colleagues from now on.

#1: Mean what you say

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No one would hate a compliment. But when “good job” becomes words you use anytime in every situation, then it loses its meaning.

While singing people’s praises is a good leadership trait, it’s not about doing it all day long. Communicate “negative” feedback appropriately if you want to be a helpful leader.

In other words, constructive feedback is the key to facilitate growth. Do it so your co-workers can grow through the experience. Also, as you find ways to provide feedback, take it as a chance to learn how to use this soft skill to build trust.

Need to find a balance when it comes to “negative” and positive reinforcement? Use the sandwich method to stack it in this way: positive – constructive – positive. Keep in mind to have honest talks that include actionable steps too.

“Remember: It’s one thing to critique. It’s another to give constructive feedback with a path to improvement,” Stanton states.

#2: Be true to yourself

Image Credits: HRM Asia

While you can look up to other leadership examples outside the workplace, be true to who you are. Don’t get us wrong because there is nothing wrong with observing different management styles in an attempt to incorporate new approaches or techniques.

But Stanton believes that you only become the best version of yourself as a leader when you are authentic to who you are. Trying to be someone or something you’re not will only show that you’re putting on an act.

Speak from the heart even if it means showing your fellow workers a vulnerable side of yourself. You’re not a superhero, and there’s no need to try to be one.

#3: Take accountability when things go wrong

man with a disapproving look at the office

Image Credits: BBC.com

Falling into a victim mindset when things take a wrong turn is a dangerous situation to allow yourself to be in. If you continually let yourself sink into the mentality that the hurdles you face happened because they were not within your control, it will only make matters worse in the long run.

We know taking responsibility even when it may not be your fault is not a simple step to take. But as a leader, you want to take accountability and also question the role you played in the issue. Could it be a lack of supervision? Or maybe you were too hung up on other projects to provide support to your team?

Be a leader people can trust and lead by example before you start pointing fingers at others.

#4: Rethink micromanagement

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Ask any employee, and they will reveal how much they detest micromanaging superiors. Stanton also mentions how micromanaging people are rarely influential.

In your entire career, you would probably have come across a few micromanaging managers or maybe even struggling with one right now. There’s a thin fine line between aiming to be in control and obsessively controlling others.

If you want your subordinates to learn, allow them space to make mistakes. “Obviously, you want to put guardrails in place and make sure those mistakes happen in a controlled setting, but your goal is to get them to a place where they feel comfortable and confident operating on their own,” Stanton points out.

Don’t forget we’re talking about building trust here and it goes both ways. Give your colleagues the belief they need if you want a reciprocal work relationship.

And yes, you will require lots of patience to get to the endpoint (if there is even one). A tremendous amount of time and effort is necessary to guide your team members towards the right path. Not to mention that you have to be prep yourself to deal with their potential mistakes along the way.

But look far ahead instead of merely fixing your eyes on the short-term sacrifices.

#5: Reflect and seek feedback

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Examine your relationship with your co-workers right now. Do you find them sharing direct feedback with you regularly, openly, and comfortably?

According to Stanton, the last thing you want is to revolve around only a vacuum of your thoughts. No matter how busy your schedule is, take time to hear other people’s perspectives because there’s more to gain than lose.

As a leader, you want to foster a nurturing environment where your employees or co-workers can honestly share how they feel knowing that they won’t be judged. Also, receive their suggestions and act on it rather than merely accepting it.

No one is born as a perfect leader. It takes ups and downs to get you where you want to be. Treat this leadership journey as a learning opportunity for you to mature as a person as well. Keep at it!