Tyler McPeak

Health Benefits of Brown Rice

Brief History of Brown Rice

The earliest record of rice being cultivated in China date back to 7000 B.C.E., and rice was exclusive to Asia before travelers brought it into ancient Greece. Although typically viewed as a side dish in Western nations, rice provides up to half the calories in a typical daily diet in many Asian countries. Most of the world’s rice is grown in Asia. There are more than 8,000 varieties of rice.

Nutrients in Brown Rice

The health benefits of brown rice are legion. Brown rice is an excellent source of magnesium, iron, selenium, manganese, and the vitamins B1, B2, B3, and B6. Brown rice is a good source of dietary fiber, protein, and gamma-oryzanol. White rice is brown rice that has had essential nutrients removed when processed in order to make it easier and faster to cook, and to give it a longer shelf life. This is accomplished by removing the bran, and with it, minerals and vitamins that are necessary in our diet.

Health Benefits

  • The rice bran oil, which is present only in brown rice, contains gamma-oryzanol, a compound with the ability to lower cholesterol.
  • Researchers have found that eating five or more servings of white rice per week was associated with an increased risk of type 2 diabetes. In contrast, eating two or more servings of brown rice per week was associated with a lower risk of type 2 diabetes
  • Inositol hexaphosphate, a naturally occurring molecule found in high-fiber foods such as brown rice, is a compound that has been shown to demonstrate cancer prevention properties.
  • offers protection against high blood pressure and atherosclerosis.



Before heading to the gym today I watched Jay Cutler's Undisputed DVD  Leg workout for some inspiration.  I followed his routine to the best I could but had to make a couple of substitutions for the lack of gym equipment at GYM 5 :(   It still turned out to be a crazy intense workout that I'm still not physically feeling right from.  Don't you just love leg day?

  1. Leg Ext - 1 warm up set to 15 - 3x12
  2. Leg Press - 4x10-12 final set was 8 plates on each side for 10 reps
  3. Smith Machine Squats - 4x10-12
  4. Front Squats - 3x10 (first time i've done these in a long time)
  5. Leg Ext FST-7 - 7x12 (same technique as I did in my shoulder video from this past weekend click here for shoulder video)
  6. Lying Leg Curl - 3x12
  7. Seated Leg Curl - 3x12
  8. Hyper Ext hamstring and glute squeezes (first time i've ever tried these)
  9. seated calve raise superset standing body weight raises - 4x12 weighted 20 for body weight raises


  1. 8:30am - 1/2 cup oats, 54g whey shake
  2. 11am - 6oz ground beef, 1 cup brown rice
  3. 1pm - 8oz chicken,1 cup brown rice
  4. 2:15pm - treadmill workout
  5. 4:15pm 54g whey
  6. 5:40pm 12 egg whites, 1/4 cup grits
  7. 8pm 8oz chicken 1.5 cup broccoli
  8. 10pm 8oz chicken 1.5 cup broccoli

I believe I'm finally getting the right foods that are working perfectly for my body.  I'll go into more detail in my Day In The Life video part 2 that I'll be filming over the weekend.