Whole Grains are the Whole Package

Whole Grains are the Whole Package

These Natural Grains Pack a Nutritional Punch
Health experts agree that we need to eat more whole grains for optimal health. But most people don’t know what whole grains are. They have been known to reduce the risks of heart disease, stroke, cancer, diabetes and obesity, but knowing the health benefits doesn’t help you find them in your local grocery store or learn how to cook with them.

The Definition of Whole Grain
Every grain starts as a whole grain when it grows from the earth. The whole grain (actually the seed or kernel of the plant) has three parts: the bran, the germ and the endosperm.

1. The bran is the outer skin of the seed that contains antioxidants, B vitamins and fiber. (You may have heard of wheat bran or oat bran, which are available in stores and are common ingredients in certain cereals.)

2. The germ is the “baby” of the seed, which grows into a new plant when pollinated. It contains many vitamins, along with protein, minerals and healthy fats. (You may have seen jars of toasted wheat germs in stores, which can be added to a variety of foods to boost nutritional content.)

3. The endosperm is the seed’s food supply that provide that provides the energy needed for the young plant to grow. The largest portion of the seed contains carbohydrates, and smaller amounts of protein, vitamins and minerals.

So the whole grain is one that contains all three parts of the kernel.

Whole grains are processed and refined (the most common practice for making breads, cereals, pastas and flours), the bran and germ are removed, leaving behind the white endosperm. During the process, grains become less nutritious, losing 25% of their original protein content and 17other essential nutrients. While manufactures then enrich” the flour with some vitamins and minerals, a naturally whole grain is still a healthier choice. Compared to refined grains (white bread, white rice, white flour) whole grains pack more protein, fiber, vitamins (B vitamins and vitamin E), and minerals (magnesium and iron, as well as some antioxidants not found in other foods.

Types of whole Grains: Wild rice (which is not actually a seed), brown rice, whole wheat, oatmeal (and whole oats), barley, whole rye, bulgur and popcorn.

Some less common types of whole grains include: amaranth, millet, quinoa, sorghum, and triticale (a hybrid type of rye and wheat).

Adding Whole Grains to Your Diet
New dietary guideline established by the U.S. Government in 2005 recommend that half of your daily grains servings should be whole grains. The easiest way to increase the amount of whole grains you consume is to substitute some processed grains products with their whole grain equivalent. This is as simple as having a slice of whole grain toast, instead of using a slice of white bread in the morning for breakfast or instead of using white flour for pancakes, use whole wheat flour instead. If you’re making homemade soup, toss in a handful of brown rice or barley for added fiber. Make your dessert a healthy one, such as making oatmeal cookies and you won’t feel guilty-you’re adding whole grains!

Reading Food Labels
While at the grocery store, be extra careful reading food labels. Words such as multi grains, stone ground cracked wheat or seven grains don’t necessarily mean the product is made with whole grains. Color doesn’t mean a whole grain either- some brown breads are simply white bread with added caramel color. There is an official whole grain packaging symbol in 2005 created by The Whole Grain Council, called the Whole Grain Stamp that helps consumers find whole grain products. Example: the first ingredient of whole grain bread or cracked should be “whole wheat flour”.

You should next switch to whole wheat pasta and brown rice, to increase your consumption of whole grain. One cup of whole wheat pasta has about 200 calories and 4 grams of fiber.

Brown rice is healthier than white rice and has significantly more nutrients. The refining process that transforms brown rice into polished, white rice strips away most the vitamins and minerals and completely removes all of the fiber and essential fatty acids-basically leaving only the starch behind. Brown rice is a concentrated source for fiber, which speeds up the removal of cancer-casing substances from our bodies. It is also an excellent source of selenium, which has been shown to reduce the risk of colon cancer.

Studies Prove the Benefits of Whole Grains
A 2006 study by Tufts University showed that people who consume the most whole grains are 42% less likely to develop diabetes. Research has found that people with a diet high in whole grains showed a lower risk of both diabetes and heart found that people with a diet high in grains showed a lower risk of both diabetes and heart disease. Whether you want to reduce the risk of disease or you simply want to eat fewer processed foods, adding whole grains to your diet makes sense. So the next time you sit down to watch a movie, bring along a bowl of popcorn and snack with a clear conscious. Whole grains couldn’t be tastier!

The formula for recovery: nutrient timing

At any age, athletic performance and recovery from exercise are enhanced by good nutrition. Recovery nutrition goals include: replenishing fluid and electrolytes (sodium and potassium), replacing muscle fuel in the form of carbohydrates (e.g., grains) providing protein to help repair damaged muscle tissue and stimulate development of new tissue, and timing meals and snacks to make the most of the hard work you’ve work just completed. Let’s examine each of these topics in more detail:

• Fluids. As you age you lose sensitivity to thirst. Your cells need fluid to function, making it critical to replenish fluid lost through a workout. Dehydration may lead to increased fatigued, decreased performance, and muscle cramps before, during and after exercise. Drink approximately 8 – 10 ounces of water during a workout, as well as prior to and following exercise, to help prevent dehydration. Sports drinks are necessary ONLY for moderate to high intensity activities lasting more than 60 minutes.

• Carbohydrates. Carbohydrates are the most important source of energy for higher intensity or longer duration physical activity. It is necessary to replenish the glycogen (stored sugar in your liver and muscles) used to fuel your exercise session. Carbohydrate-rich foods, with the appropriate amount of fluid, transport fuel to your muscles more quickly. To help speed up your recovery after intense exercise, include complex carbohydrates, such as brown rice, oatmeal or oat bran cereal, and whole grain breads, bagel or English muffin.

• Protein. By including protein with at least two meals a day, you are likely taking in enough protein to build, repair and protect your muscles. Adequate protein before exercise may also help to reduce post-exercise muscle soreness. Red meat, poultry, fish and low-fat dairy products are good sources of protein. For vegetarian diets, beans, nuts and soy can be used to increase protein intake.

• Nutrient timing. Ideally, you should be eating anywhere from 15-60 minutes after your workout. You don’t need to refuel your body with a large number of calories. Examples of appropriate snacks, which include sources of protein and carbohydrate mentioned above, are: Greek yogurt topped with blueberries, a sliced apple with peanut butter or finger vegetables with a side of hummus.

• Vitamins and minerals. Fruits and vegetables help to ensure you are meeting your daily nutritional requirements. Including a “rainbow” of fruits and vegetables in your diet supplies your body naturally with vitamins, minerals and antioxidants (think berries, winter squash, broccoli, tomatoes, apples, beets and cauliflower). Although there’s is no harm in taking a multivitamin, a healthy, balanced diet should cover your vitamin and mineral needs without the additional supplements.

Proper nutrition is also important on your “rest” days. Consider this break from exercise as the perfect opportunity to nourish your body with a well-balanced diet. Your body will thank you during your next bout of physical activity with increased strength and endurance.

References: Stacey Frattinger, BA, BS, RD, CHFS

Choose Your Drink Wisely

Whether you drink sugar-sweetened or diet soda, new research suggests you may want to opt for H2O instead.

Cardiovascular Risk – Daily diet-soda drinker had a significantly higher risk of heart attacks and strokes than nondrinkers over an average 10-year follow up, a Columbia and University of Miami study reports.

Higher-Blood Pressure – for each 12-oz. serving of sugar-sweetened soda or fruit drink, sippers had a bump in blood pressure reported in a multi-university study.

Number 1 Nut

When it comes to antioxidants walnuts outscored eight other types of nuts in a recent analysis. They also have more of the healthy fats that are especially good for your heart. To reap the benefits you need to eat about seven walnuts a day.

What Liquids to Drink in Order to Lose Weight

What to drink is a problem for many people who are on a diet. Many people seem to then to draw a distinction between food calories and liquid calories. This means that someone who dieted fastidiously and worked out could sabotage his/her own efforts simply by drinking a big glass of high-calorie orange juice. Fortunately there are some drinks you can drink that can help, or at least not harm your weight-loss efforts.

Water-Simple water is the best liquid to take in both for weight loss and simple health. It delivers exactly what your body needs: water. It contains no calories, sodium, sugars or bad fats. Water also fills your stomach for free, helping you curb hunger and eat less at meals.
When you consume a cold drinks in your body, you burn about one calorie per ounce to warm the body temperature. Although eight calories per cup doesn’t seem like much, it’s an easy way to get just a little edge on your weight loss with each and every glass your drink. I recommend both ice water and unsweetened iced tea for this method, as neither drink carries any calories.

There a number of diet teas that purport to help you lose weight. Some of teas include stimulants similar to those found in diet pills or even laxatives to help excrete your way to losing weight. Diet spotlight reports that green tea, not specialized diet tea, has undergone a wide clinical study. Some of those studies found that green tea produces a thermogenic response in the body, boosting the metabolic rate by slightly raising body temperature. Your metabolism regulates how fast you burn calories, so green tea can lead to weight loss. Green tea also contains, a stimulant used in many diet pills, but it’s all natural.

Being a Nutritionist, I’ve found that sometimes nutrition can sometimes be difficult when you’re on a diet. Your limited calorie budget can make it hard to eat all the vitamins and minerals you need. Often high in calories, a nutrition or meal replacement shake can deliver the things your body needs quickly and efficiently, often in fewer calories than you would need to get the same benefit by eating food. Finding the right protein can be found with the help of a Nutritionist and/or Professional Personal Trainer.

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2.5 fl. oz.
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Ingredients
Other Ingredients: Filtered Water, Grape Juice from Concentrate, Lemon Juice from Concentrate, Natural Flavours, and Citric Acid.
Warnings
Not recommended for children, pregnant or breast feeding women or those taking blood pressure medication. Discontinue use and consult a health care practitioner if any adverse reactions occur. Do not consume if seal is broken.
Directions
Recommended Dose: Drink 1 bottle daily. Suitable for use year round. Our natural ingredients may settle in the bottom of the bottle so please shake well before opening.

Found at Whole Foods Market

6 Foods That Fight Heart Disease

6 Foods That Fight Heart Disease
Keeping your heart in tiptop shape doesn't necessarily mean popping a cholesterol-lowering statin tablet each day. One strategy, I’ve found that works as an alternative is eating foods that have been proven to fight heart disease; they are prescription-free and delicious, and can keep your heart healthy without risky side effects.

Chocolate:

Many studies today have found that heart attack survivors who ate chocolate two or more times a week slashed their risk of dying from heart disease by threefold. German researchers have also found that eating only one square of dark chocolate a week lowered the risk of heart attack and stroke by 39 percent. Other studies have also found that chocolate lowers blood pressure and improves blood flow. The high levels of antioxidants in chocolate seem to be the most likely candidates for chocolate's heart-healthy benefits.

High Cocoa Content Makes Dark Chocolate Healthy

Why does the cocoa content have to be so high? Because most of the healthy chocolate antioxidants in cocoa beans are destroyed by traditional processing methods. They're bitter, so they're fermented, roasted, and processed out. Who knew? These methods were developed to enhance taste not nutrition.

So how much cocoa do you need? You need a high cocoa content of at least 70% to make up for the loss. More cocoa means more beneficial chocolate antioxidants are likely to be in the bar or product.

             More Chocolate Antioxidants Retained
But what if you don't enjoy chocolate that dark (70% cocoa or more)? Maybe the new ways to process cocoa developed by Mars (Dove®), Barry Callebaut, and Natraceutical will let you enjoy chocolate with benefits.

These methods retain more of the antioxidants found in the cocoa bean. That should mean less cocoa needed and a milder flavor, right? But it's going to cost you more. Remember you can't put a price on good health, that's your insurance company's job.

All you really need to remember is that dark chocolate is healthy when it contains lots of cocoa. A bar with very little is just candy. So pick a product with a cocoa content of at least 70%, rich in flavor and flavonoids. A truly rare combination!

Alcohol.

Evidence is mounting that moderate drinking helps reduce the risk of heart disease. (Lol, let me expound on that a bit….Moderate drinking is defined as three to seven drinks each week for women and three to fourteen drinks weekly for men.) A recent study found that moderate drinking lowered the risk of cardiovascular death by 38 percent. Light drinkers (men or women who had three or fewer drinks a week) lowered their risk by 31 percent. However, this does include mixed drinks.

Fish

Fatty fish, such as salmon, sardines, and mackerel, contain omega-3 fatty acids, which studies have shown decrease the risk of abnormal heartbeats. They also lower blood pressure, decrease triglyceride levels, and slow the growth of atherosclerotic plaque. A recent study from the University of Athens in Greece found that eating fish once or twice a week helps preserve heart function in those patients who suffer from heart failure. The American Heart Association recommends eating at least two servings of fatty fish each week.

Tea

A British study found that drinking one cup of tea each day could cut the risk of heart attack almost in half. In addition, a Greek study found that green tea dilated arteries in the heart and allowed blood to flow more freely, which may help protect from blood clots. But skip the milk: A German study found that although tea without milk prevents cardiovascular disease, adding milk counteracts the heart-healthy benefits.

Nuts

Many studies have shown that nuts lower LDL ("bad") cholesterol, reduce the risk of developing blood clots, and improve the lining of arteries. Almost every type of nut is healthy, says the Mayo Clinic, but walnuts have been studied many times and have been found to contain high amounts of omega-3 fatty acids. A daily handful of almonds, pecans, hazelnuts, or macadamia nuts are also healthy, “ONLY” a handful.

Cranberries

Researcher’s at the University of Scranton in Pennsylvania found that drinking three glasses of cranberry juice daily for a month significantly raised HDL ("good") cholesterol by 10 percent and lowered the risk of heart disease by 40 percent. Cranberries may even help those with genes for high cholesterol.