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      "body": "Congratulations @dr19! You received a personal award!\n\n<table><tr><td>https://steemitimages.com/70x70/http://steemitboard.com/@dr19/birthday1.png</td><td>Happy Birthday! - You are on the Steem blockchain for 1 year!</td></tr></table>\n\n<sub>_You can view [your badges on your Steem Board](https://steemitboard.com/@dr19) and compare to others on the [Steem Ranking](https://steemitboard.com/ranking/index.php?name=dr19)_</sub>\n\n\n**Do not miss the last post from @steemitboard:**\n<table><tr><td><a href=\"https://steemit.com/steemfest/@steemitboard/steemitboard-supports-the-steemfest-travel-reimbursement-fund\"><img src=\"https://steemitimages.com/64x128/https://cdn.steemitimages.com/DQmXDHs9xfx8ZZ3DESFUqHRUQAcQT5kUWobArsRoJg2Yz1F/image.png\"></a></td><td><a href=\"https://steemit.com/steemfest/@steemitboard/steemitboard-supports-the-steemfest-travel-reimbursement-fund\">SteemitBoard supports the SteemFest⁴ Travel Reimbursement Fund.</a></td></tr></table>\n\n###### [Vote for @Steemitboard as a witness](https://v2.steemconnect.com/sign/account-witness-vote?witness=steemitboard&approve=1) to get one more award and increased upvotes!",
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      "author": "steemcleaners",
      "body": "[Source](https://brightside.me/inspiration-health/8-grains-to-eat-if-you-want-to-lose-weight-and-3-to-avoid-610760/)\nCopying/Pasting full or partial texts without adding anything original is frowned upon by the community. Repeated copy/paste posts could be considered spam. Spam is discouraged by the community, and may result in action from the [cheetah bot](https://steemit.com/faq.html#What_is__cheetah).\r\n\r\n[More information and tips on sharing content.](https://steemcleaners.org/copy-paste-plagiarism/)\r\n\r\nIf you believe this comment is in error, please contact us in [#disputes on Discord](https://discord.gg/YR2Wy5A)\r\n",
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      "body": "Lately, grains have gotten a bad reputation because many people think about grains as carbs and carbs as a way to gain weight. Well, it’s not that simple, and it’s not that complicated either. Some grains will actually help you to lose or maintain the perfect weight, while some will do the exact opposite. The trick is to choose the right type of grain. And, don’t miss our very special bonus.\n\nWe at Bright Side are always searching for tips to stay healthy and want to share this article with you\n                                                                       Why do we need grains?\n![5691810-42277710-989296-0-1537440054-1537440164-1500-1-1537440164-728-c2c6c3fb56-1537526713.jpg](https://cdn.steemitimages.com/DQmPY3LeNaGaqCBwqnbYDcUPcMjGWncu8p9msxEYLiGPcKd/5691810-42277710-989296-0-1537440054-1537440164-1500-1-1537440164-728-c2c6c3fb56-1537526713.jpg)\nCarbs and fiber are essential for our body to function well and grains provide both. Carbs give us energy while fiber is definitely helpful for weight loss. Fiber is practically an indigestible carbohydrate, meaning that foods that contain it have fewer calories than the same amount of other carbs. Foods that are high in fiber fill you up faster and suppress your appetite, which makes them great for weight loss.\n\nTypes of grains\n![5691760-41692710-a87-1537384270-682-1-1537384269-728-3af9c77c06-1537526713.jpg](https://cdn.steemitimages.com/DQmTJ36RJYDD3CaS8wbSSvstdKU8KT8LZhx1BqGSZaUSE3K/5691760-41692710-a87-1537384270-682-1-1537384269-728-3af9c77c06-1537526713.jpg)\nTo start, we should know that the same grain can have very different properties depending on how it was processed and understanding this is very critical.\n\nWhole grains contain all parts of the seed, bran, germ, and endosperm. The whole grain has way more fiber, vitamins, and minerals than refined grains. You can find it in the whole form or as a flour.\nRefined grains have had the bran and germ removed, that’s why it’s normally a finer and softer texture. Unfortunately, it loses most of its nutrients and fiber during the refining process.\nEnriched grains are refined grains after some nutrients, which were all lost during refining, were replaced.\nFortified grains have additional nutrients added to them, that don’t occur naturally in that particular type of grain. It could be vitamins or minerals like folic acid or iron.\nGrains to eat when losing weight\nGenerally speaking, you should choose whole grains, high in fiber, with a low Glycemic Index (GI), because the more vitamins and minerals it has, the healthier it is.\n\n1. Whole Oats\n![5691710-42236010-989294-0-1537437598-1537437652-1500-1-1537437652-728-eb7c79d47d-1537526713.jpg](https://cdn.steemitimages.com/DQmX9axM39anzhiW14TKXLpTedcRhZn4ih1grEnRHefB942/5691710-42236010-989294-0-1537437598-1537437652-1500-1-1537437652-728-eb7c79d47d-1537526713.jpg)\nOats are very high in avenanthramide, an antioxidant that protects the heart. The fiber in oats is the beta-glucan fiber. It is known for its ability to absorb a lot of water, which means that it swells in your stomach, increasing the feeling of fullness. Generally speaking, oats are a great food for losing weight and keeping it off, as long as you keep an eye on the add-ons.\n\n2. Brown rice\n![5691210-42226910-989293-0-1537437448-1537437455-1500-1-1537437455-728-67d55bb3b6-1537526713.jpg](https://cdn.steemitimages.com/DQmQBKNYsrPevJzmHi7FKRbUp4S8b4PhrGZLtXxDGTUN7vN/5691210-42226910-989293-0-1537437448-1537437455-1500-1-1537437455-728-67d55bb3b6-1537526713.jpg)\nBrown rice is rich in so many vitamins that it almost becomes a superfood. It has antioxidants, magnesium, phosphorus, B-group vitamins and is one of the very few products that is high in selenium. It also very high in fiber, low in fat, and has low-density, meaning you feel full after eating a relatively small amount.\n\nIf you want to try something very different, red and black rice might be a good choice, both are considered whole grains and are high in antioxidants.\n\n3. Whole rye\n![5691660-Depositphotos_54020567_xl-2015-1537385132-728-ab18f51364-1537526713.jpg](https://cdn.steemitimages.com/DQmPXM2ChXPfintvKodmo3SkAKQvFjhYTfRDwGnuMxbGm9s/5691660-Depositphotos_54020567_xl-2015-1537385132-728-ab18f51364-1537526713.jpg)\nResearchers believe that rye has more nutrients per serving than any other whole grain. It has 4 times more fiber than standard whole wheat, 100-calories per serving, and it has nearly 50% of your daily recommended amount of iron.\n\n4. Whole-grain barley\n![5691610-42238560-989295-0-1537437781-1537437789-1500-1-1537437789-728-57394049ef-1537526713.jpg](https://cdn.steemitimages.com/DQmV28w42ocH2X5ky77jZ5Km6ZvidhjvEtx1WdVHxMjyVHY/5691610-42238560-989295-0-1537437781-1537437789-1500-1-1537437789-728-57394049ef-1537526713.jpg)\nBarley is excellent not only for losing weight but also for lowering the cholesterol level. When grocery shopping, make sure you get the whole-grain barley, not “pearled” which practically means refined.\n\n5. Buckwheat\n![5691560-40017810--1537271373-1200-1-1537271373-728-453ee107a9-1537526713.jpg](https://cdn.steemitimages.com/DQmXJEczKPhw1s3hKrCNBw21voe7dwTb5RYoEnUZJeuwt4M/5691560-40017810--1537271373-1200-1-1537271373-728-453ee107a9-1537526713.jpg)\nBuckwheat has more protein than the other grains which makes it an exceptionally good source of protein for vegetarians. It’s very high in magnesium, which is important for regulating blood pressure. And like all whole grains, it’s also a good source of fiber.\n\n6. Quinoa\n![5691510-Depositphotos_5938196_xl-2015-1537386008-728-e1ce163f11-1537526713.jpg](https://cdn.steemitimages.com/DQmZTykFtbar5CyCWdaEw5xCpq2UZr6udUKZL3Esbi1chAa/5691510-Depositphotos_5938196_xl-2015-1537386008-728-e1ce163f11-1537526713.jpg)\nQuinoa and buckwheat are great for people with celiac disease and gluten intolerance. Quinoa is also high in protein and very high in B-group vitamins and omega-3 fatty acids. Although quinoa is not low in calories, it has a low Glycemic Index, meaning it won’t cause a big spike in blood sugar.\n\n7. Corn\n![5691460-42253410-989443-0-1537438377-1537438384-1500-1-1537438384-728-e0d2ca93ca-1537526713.jpg](https://cdn.steemitimages.com/DQmcZRHHowgJces3uuDuPKkbA9PoyW7qRpo38Z3Rvfe71dH/5691460-42253410-989443-0-1537438377-1537438384-1500-1-1537438384-728-e0d2ca93ca-1537526713.jpg)\nCorn can be extremely healthy for you when it’s whole. It’s a good source of B-group vitamins, magnesium, and phosphorus, and also high in antioxidants. Corn is also relatively low in calories, at least until you add butter to it.\n\n8. Lentils\n![5691410-39659110-lentils-1537259148-1500-1-1537259148-728-8827f134d4-1537526713.jpg](https://cdn.steemitimages.com/DQmbDiMZDJTyirJrnFWzRFS2A7EZsJcdhJ4zLW8PuL5nGkG/5691410-39659110-lentils-1537259148-1500-1-1537259148-728-8827f134d4-1537526713.jpg)\nLentils are a unique grain because they’re really rich in protein and fiber, low in fat, and high in slow-digesting carbohydrates. A half-cup serving of lentils contains 20 grams of carbohydrates and 8 grams of fiber, meaning that 8 of the 20 grams of carbohydrates won’t get digested. On top of that, they’re loaded with B vitamins, zinc, iron, potassium, and calcium.\n\nAs you can see, you can easily find a yummy, healthy replacement for the grains that are listed below.\n\nGrains to avoid when losing weight\nRefined grains are the ones you’ll want to stay away from. They only contain calories and don’t deliver any nutrition. Some whole grains with a high GI are also not a good choice if you’re keeping an eye on your waistline.\n\n1. White rice\n![5691360-Depositphotos_5331256_xl-2015-1537386698-728-1a67f8f2b1-1537526713.jpg](https://cdn.steemitimages.com/DQmTDd6UxW5rN5VR2ZfgUPZDYsaAWQcFdeHJcafakRcVoUH/5691360-Depositphotos_5331256_xl-2015-1537386698-728-1a67f8f2b1-1537526713.jpg)\nWhite rice is a refined carbohydrate, high in calories, low in fiber, and hardly has any nutrition. It has a very high GI, so it turns into sugar very soon after you eat it and only fills you up for a short period of time.\n\n2. Wheat\n![5691310-Depositphotos_4411047_xl-2015-1537386816-728-3d8e5dfc77-1537526713.jpg](https://cdn.steemitimages.com/DQmXMJaaPTKU3Vxu7WaZziVSPe7nZMywEXRhFgsLpeYqWBM/5691310-Depositphotos_4411047_xl-2015-1537386816-728-3d8e5dfc77-1537526713.jpg)\nWheat can also be called a superfood. A superfood for gaining weight. It contains amylopectin A, a super starch which is extremely fattening. Wheat products are very high in calories, have a very high GI, and are very addictive, including the whole wheat products. According to researchers, just 2 slices of whole wheat bread can raise your blood sugar more than 2 tablespoons of table sugar.\n\n3. Couscous\n![5691260-Depositphotos_86605418_xl-2015-1537387108-728-d4c4f392ab-1537526713.jpg](https://cdn.steemitimages.com/DQmTfHvcQqykqTUTqqufN7XExjrAoYBxPaKFdEGVbVrM5fa/5691260-Depositphotos_86605418_xl-2015-1537387108-728-d4c4f392ab-1537526713.jpg)\nCouscous may look like a whole grain, but the reality is it’s not much different than refined wheat. No nutrition, just calories.\n\nBonus: Raw grain sprout\n![5691160-42266060-989444-0-1537439112-1537439119-1500-1-1537439119-728-1cafb6025d-1537526713.jpg](https://cdn.steemitimages.com/DQmanB3M2cLURwnBWwg93fC6MEPAc5EE8vCryhKDiatcqwh/5691160-42266060-989444-0-1537439112-1537439119-1500-1-1537439119-728-1cafb6025d-1537526713.jpg)\n\nThis is grain goodness to the max. 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      "body": "Cool design to celebrate on this day \nQuickly buy a limited amount\nhttps://teespring.com/columbus-day-1492-t-shirt#pid=2&cid=2122&sid=front\nIt will make you look proud\nYou are wearing something beautiful\nhttps://teespring.com/stores/diversified\n![560 (7).jpg](https://cdn.steemitimages.com/DQmPakuTMCE6TY2agFVQweSzGK6SyYfBRfB6m6q6c1LEqSB/560%20(7).jpg)",
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