It shouldn’t come as a surprise that most Americans are lacking in the whole-grain department. But it really isn’t that hard to fit whole grains in your diet! It is recommended that we should be eating at least 3 servings of whole grains/day. I say there’s no reason that most of your grains can’t be whole ones.

Whole grains are nutritionally superior to their white counterparts for a number of reasons: they are higher in fiber and contain more nutrients; they reduce the risks of stroke, heart disease and type 2 diabetes; they can even help maintain weight among a number of other benefits.

Serving Sizes:

• 1/2 cup brown rice or whole grain pasta
• 1 slice whole grain bread
• 1/2 cup oats
• 1 cup whole grain cereal
• 1 small whole grain tortilla

A day of all whole grains may sound like a lot, but I promise you it isn’t! Start swapping whole grain bread for white; oats and whole grain cereals (like Barbara’s Shredded Oats and Kashi Go Lean) for sugary cereals and whole grain pasta for white. I know some of you aren’t “used” to whole grains, or may have spouses/kids who don’t “like” whole grains, but start incorporating them or using blends and before you know it, the swaps are painless!

While I eat mostly whole grains I still enjoy white baguettes, fresh white pasta and cookies from time to time. It’s all about what makes up most of your diet.  (For the record, I would never turn down fresh, homemade pasta.)

Here is what a days worth of whole grains looks like:

Breakfast: 1/2 cup oatmeal, prepared as directed. Try my apple cinnamon oats and get in a serving of fruits too! (1 serving)

Lunch: Brown rice – try my Brown Rice, BBQ Tofu & Kale (2 servings)

Dinner: Sesame Noodles (1 cup) with 2-3 cups mixed Asian veggies and 4 oz baked chicken. (2 servings)

Snack: Cheese and crackers. Mary’s Gone Crackers and Triscuits are two of my favorite 100% whole grain crackers! Paired with some cheese and you’ve got protein and fiber. My favorite food. (1 serving)

See, wasn’t that easy?

I’m a huge fan of mixing up the types of grains – so don’t limit yourself to wheat – try quinoa, sprouted breads, oats, millet, etc!  And there’s no issue in all of your carbohydrates/grains are “whole” ones. I do it all the time.

Visit the Whole Grains Council website for more information.

It should come as no surprise that wine is my beverage (alcoholic) of choice. For the record, I’m going to have to go with water/coffee/tea for my non-alcoholic beverage of choice. It may be a surprise (or not) that beyond knowing what I like – I don’t know a whole lot about wine.

Back in July, when it was nice and steamy, I attended a Macy’s Culinary Council event with Chef & Master Sommelier Andrea Immer Robinson and purchased her book, Great Wine Made Simple, because I loved her simple, no fuss approach to wine. And because I know that I should know more about wine than I do.

After recently watching Bottle Shock, I was actually inspired to read the book and simultaneously inspired to move to wine country.  In the first chapter, Andrea discusses setting up a wine tasting with the “big six” grapes – Reisling, Sauvignon Blanc, Chardonnay, Pinot Noir, Cabernet Sauvignon and Syrah. Count me in. I promise to get over my “I only drink Cabernet” downfall.

The idea is that by tasting the different wines, side by side, you’ll really get a feel for what the grapes taste like. Sure, I’ve tried all of these varieties on their own but by trying them right next to each other really made the differences between them stand out. I also realized that white wines aren’t really all that bad. I never thought I liked Chardonnay, but it’s actually not that bad…

It would be a lot of fun to have friends over and set up the wine tasting, or at least have one other person so you can discuss things. The Taster used to sell wine so he knows all of those descriptive words (dry, blackberry, etc) but I still have no clue. Not to fear, the point of this first wine tasting is to just taste the different grapes.

You’ll need the six wines, some crackers (and obviously cheese), a lot of wine glasses and an open mind. Fill each glass with about 1.5 oz of wine and label glasses so you know which is which. You can always go back for more of your favorites, but don’t say I didn’t warn you.

Swirl, smell, taste and feel the wines, starting with Reisling –> Sauvignon Blanc –> Chardonnay –> Pinot Noir –> Cabernet Sauvignon and finally Syrah.

Go back and taste the other wines to compare the flavors, the differences in feel and smell. Discuss. Drink. Eat a cracker. Drink something else. Learn and be open to new wines!

“Every professional knows that the best way to learn a lot about wine is also the most pleasant: Taste everything you can get your hands on.” – Andrea Immer Robinson

Next up, Chapter Two: Putting Flavors into Words. (I’m scared!!!)

The best part about a wine tasting at home? No makeup and sweatpants.