Start your day with a hearty and nutritious 6-grain hot cereal that will keep you energized and satisfied. Prepare a big batch over the weekend and enjoy a warm, comforting breakfast all week long. Top it with your favorite fruits or a dollop of yogurt for added natural sweetness.
Servings: 14 Serving Size: ½ cup
Nutritional Information Per Serving
114 calories
1 g total fat
0 g saturated fat
0 g transfat
0 g monounsaturated fat
0 mg cholesterol
74 mg sodium
21 g total carbohydrate
3 g dietary fiber
0 g total sugars
4 g protein
Ingredients
½ cup uncooked pearl barley
½ cup uncooked red wheat berries
½ cup uncooked brown rice
¼ cup uncooked steel cut oats
3 tablespoons uncooked quinoa
2 tablespoons of flaxseed
½ teaspoon kosher salt
1 ½ quarts water
Directions
In a large saucepan, combine the barley, wheat berries, rice, oats, quinoa, flaxseed and salt.
Pour water over ingredients, stir and bring to a boil over medium heat.
Reduce heat to low and simmer for 45 minutes, stirring occasionally.
Dietitian’s tip:
Make a big batch of this cereal on the weekend and reheat all week. Top with fruit or yogurt to add natural sweetness.
There is no magic pill to reverse the aging process. But if you want to counter the biological mechanisms that drive age-related conditions, like the accumulation of senescent cells, you will need to exercise.
There is no magic pill to reverse the aging process. But if you want to counter the biological mechanisms that drive age-related conditions, like the accumulation of senescent cells, you will need to exercise.
Can eating the rainbow help to reduce inflammation?
11/6/2025 by Tamara Soerense
n
Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.
Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.
Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.
Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.
What change can you make today to shift your body into a less inflamed state?
Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.
Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.
Measuring how well a person is aging can be as simple as standing on one leg. It may not be easy for everyone to maintain balance on one leg, but according to Mayo Clinic research, it can be a reliable measure of neuromuscular aging. Learn more: https://t.co/3qnOtIyrQrpic.twitter.com/LhHwd70LJL
Can eating the rainbow help to reduce inflammation?
11/6/2025 by Tamara Soerense
n
Inflammation is a natural process initiated by the immune system in response to illness, trauma, toxins, physical stress and chronic disease. While acute inflammation is protective and allows our bodies to heal, it can become harmful if it persists, leading to chronic inflammation. Chronic inflammation, in turn, can lead to conditions such as arthritis, heart disease, and diabetes.
Several foods can contribute to inflammation. These include highly processed foods, refined carbohydrates, or foods high in added sugars. Conversely, other foods can help calm the immune system, decreasing inflammation.
Let’s explore which foods help lower inflammation and how they can be incorporated into an anti-inflammatory diet.
Fruits and Vegetables: Colorful fruits and vegetables naturally contain various phytonutrients and bioactive compounds that help keep inflammation in check. These foods form the foundation of the anti-inflammatory diet and can be enjoyed in abundance. For an extra boost of protection, try drizzling antioxidant-rich olive oil on your veggies..
Protein: Choose primarily from plant-based sources such as legumes, soy, nuts, and seeds, with smaller amounts from lean cuts of animal protein and fatty fish. The fats in these proteins, mainly monounsaturated and omega-3, play a significant role in combating inflammation. The American Heart Association recommends 6 to 8 ounces of fatty fish and 5 ounces of legumes, nuts, and seeds per week.
Whole grains: Whole grains contain all parts of the grain, whereas refined grains remove the germ and bran, eliminating important inflammation-reducing compounds. Of these, fiber is a bit of a superstar, shown to help reduce blood sugar and cholesterol levels. Aim for at least 50% of your grains from whole grain sources, such as rolled oats and brown rice.
Herbs and Spices: Herbs and spices add flavor to your food and help reduce oxidative stress, which can trigger inflammation. Add ginger, turmeric, clove, cinnamon, oregano, and garlic to your next meal.
What change can you make today to shift your body into a less inflamed state?
Consider adding one colorful fruit or vegetable to your diet each day. Suggestions include tomatoes, oranges, yellow bell peppers, arugula, blueberries, pumpkin and broccoli.
Tamara Soerensen completed her bachelor’s degree in biology at the University of California, Santa Barbara and her master’s in nutrition at Bastyr University. She is currently a dietetic intern at Mayo Clinic in Rochester, Minnesota. Special interests include digestive health and the utilization of diet for disease prevention.
Throat cancer is one of the fastest-growing cancers, and it is often linked to HPV. There are three ways to reduce your risks and help prevent head and neck cancer. Learn more: https://t.co/m2IQGxO3Fzpic.twitter.com/H28s0BsZh1
Measuring how well a person is aging can be as simple as standing on one leg. It may not be easy for everyone to maintain balance on one leg, but according to Mayo Clinic research, it can be a reliable measure of neuromuscular aging. Learn more: https://t.co/3qnOtIyrQrpic.twitter.com/LhHwd70LJL
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