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Quinoa-is-a-healthy-whole-grainQuinoa (pronounced “keen-wah”) has risen in popularity over the years as a super-food/super-grain because it contains more protein than any other whole grain. It also has plenty of omega-3 fatty acids, vitamin E, and Calcium. Other nutrients in quinoa include vitamin B6, fiber, thiamine, magnesium, iron, and zinc. Like some other whole grains, it also contains cell-protecting antioxidants and polyphenols.

Brown Rice

Brown-rice-is-a-healthy-whole-grainThe healthier cousin of white rice, brown rice is full of antioxidants, vitamin B, and vitamin E. White rice is essentially fiber-less and lacks the number of nutrients that brown rice has, so if you cook a lot of rice already, brown rice is an easy switch. The vitamin E that brown rice contains is great for healthy-looking skin and gives a boost to the immune system. Eat it as a side dish or add it to any soup, stew, or pilaf.


millet-is-a-healthy-whole-grainMillet was once the common equivalent of barley in Europe, and is high in protein, thiamin, niacin, magnesium, iron, and phosphorus. It is a great source of vitamin B6, folate, riboflavin and iron. This tiny, nutty-flavored seed resembles the shape of rice and is easy to digest, and comes in various species: pearl, finger, proso, and foxtail millet.


Barley-is-a-healthy-whole-grainThis one is not gluten free, but it is high in fiber and filled with essential nutrients. It is also easy to incorporate into many diets. Barley has been eaten by people for thousands of years. It contains soluble (beta-glucan) and insoluble fiber. Nutrients from barley include potassium, magnesium, manganese, vitamin E, B-complex vitamins, zinc, copper, iron, calcium, protein, sulfur, and phosphorus.


kamut-is-a-healthy-whole-grainKamut is full of vitamins E, B, omega-3 fatty acids, and contains 40% more protein than regular wheat. Kamut is extremely high in manganese, a nutrient the body needs to support the nervous system, regulate metabolism, help absorb calcium for stronger bones, and regulate blood sugar levels. People who eat foods that are high in manganese, are less apt to develop arthritis, osteoporosis, or diabetes.


buckwheat-is-a-healthy-whole-grainBuckwheat is of course high in fiber like most grains, but what separates it from the rest is that it contains rutin. Rutin is a flavonoid and antioxidant that has shown to strengthen blood vessels in the body and improve circulation. Despite having “wheat” in the title, buckwheat is gluten free. It contains zinc, copper, magnesium, phosphorus, vitamin B6, riboflavin, iron and antioxidant phenols.


amaranth-is-a-healthy-whole-grainNative to Mexico, this super-grain contains 9 essential amino acids, protein, vitamin B, magnesium, iron, zinc, and plenty of other nutrients. Researchers say that this tiny little seed has the ability to reduce inflammation, improve bone strength, stimulate growth and repair, boost  the immune system, and lowers blood pressure.


Farro-is-a-healthy-whole-grainFarro is a species of wheat and contains fiber, oligosaccharides, and antioxidants, but what makes farro special is that it is classified as a “resistant starch.” A resistant starch is a type of dietary fiber naturally found in many carbohydrate-rich foods. It "resists" digestion in the body like most fibers, and is beneficial for the colon.


oats-are-a-healthy-whole-grainMany people regularly eat oats for breakfast, but did you know all the benefits that oats provide?  They’re infamous for promoting heart health and contain antioxidants that specifically keep the heart strong. Of course they are high in fiber, protein, and iron, but they are also an excellent source of pantothenic acid and potassium.


healthy-whole-grain-sorghumSorghum is primarily used in the production of sorghum molasses and sorghum syrup, but it also makes a great addition to a healthy diet. It is a gluten-free alternative to wheat and can be ground into flour or popped like popcorn. Perfect for baked goods and salads, sorghum is a delicious substitute for wheat.


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