A COMPLETE MEAL

Do you know what a complete meal consists of?  To have a complete meal you need to have whole grain, fruits and vegetables, lean protein, and some heart-healthy fat. Skipping one whole food group without your doctor's permission is not a good idea. The file picture below shows this about as good as any I have seen.

 

TIPS FOR COOKING WITH WHOLE GRAINS

A lot of people are starting to add more whole grains to their diets but are somewhat intimidated about how to cook them. All of the whole grains have their own cooking times, etc but here are a couple of tips to remember when cooking whole grains:

• Cook in a large, heavy-bottom pan to avoid scorching and runover.
• Cooking time starts when the liquid starts to boil again after you have add the grains. Don't panic if you need to add more water or cooking time. The older the grains the longer they may take to cook.
• Grains may be cooked in either water or broth.
• Unless you are under doctors orders not to eat salt, don't forget to salt the grains. Salt helps to bring out the flavor of grains.
• Using grains in a salad? Add dressing while grains are still warm.
• Resist the urge to stir grains once they have been cooked. Fluff using a fork.
• If you purchase grains in bulk, keep the unused grains in the refrigerator or freezer.

EATING TO CONTROL STRESS - PART 4

Continuing my posts on 'Eating to Control Stress' we get into another category of foods and that is whole-grains. Yes, whole-grain cereals such as oatmeal, whole-grain breads and pasta can help you reduce stress. Dr. Judith J. Wurtman, co-author of The Serotonin Power Diet has stated that serotonin can only be made when we have certain building blocks in our bloodstream. In order for tryptophan, vitamin B and omega-3 fatty acids to assist in the production of serotonin, you need carbohydrates. Carbs slow down the digestion process, giving the body time to release that feel-good chemical known as serotonin. Note: Be sure you are choosy healthy whole-grain carbs to avoid that big stressor - weight gain!

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DO YOU EAT BAGELS REGULARY?

If you love your bagels and eat them often you should be aware of just what you are eating. Bagels are quick, easy, and tasty but did you know that the average bagel, whether made with refined or whole-grain flour, averages 300 calories? And how many of us eat our bagels plain? Of course we don't! We like cream cheese, butter, jelly, etc on those bagels so we pile on even more calories. The average bagel slathered with cream cheese comes in at 500 calories!

If you love bagels, I'm not suggesting you give them up. But there are ways to lower those calorie counts. Eat a mini bagel or a thin bagel. If you still want the traditional bagel, scoop out some of the insides or make sure your bagel is whole-wheat. Yes, the calorie count on the white and whole-wheat are the same but the whole-wheat has fiber. Use a sugar-free jelly, fat-free cream cheese, etc. Don't fall into a high calorie count bagel trap!

DO YOU EAT BAGELS REGULARY?

If you love your bagels and eat them often you should be aware of just what you are eating. Bagels are quick, easy, and tasty but did you know that the average bagel, whether made with refined or whole-grain flour, averages 300 calories? And how many of us eat our bagels plain? Of course we don't! We like cream cheese, butter, jelly, etc on those bagels so we pile on even more calories. The average bagel slathered with cream cheese comes in at 500 calories!

If you love bagels, I'm not suggesting you give them up. But there are ways to lower those calorie counts. Eat a mini bagel or a thin bagel. If you still want the traditional bagel, scoop out some of the insides or make sure your bagel is whole-wheat. Yes, the calorie count on the white and whole-wheat are the same but the whole-wheat has fiber. Use a sugar-free jelly, fat-free cream cheese, etc. Don't fall into a high calorie count bagel trap!

WHAT MAKES A GRAIN A WHOLE-GRAIN?

On this blog I am constantly saying to get rid of refined grains and eat whole grains. Unless you have a special dietary problem and your doctor tells you differently, you should be eating whole-grains. So sometimes I am asked just what a whole grain is. A grain is considered a whole grain when it includes all three parts of the grain (refined grains are stripped of two of the parts and therefore a lot of the benefits of the grain). The three parts of the grain are:

•  The germ - the innermost part of the grain. The germ's main role is to provide nourishment for the seed. For us it provides essential fatty acids, vitamin E, B vitamins and trace minerals. The germ portion of a grain is removed during refining.
• The Bran - the "outer shell" of the grain. The Bran's main role is to protect the seed. For us it provides fiber, B vitamins, trace minerals, and phytonutrients. The bran is the other portion of the grain that is removed during refining.
• The Endosperm - the main or biggest part of the grain. The endosperm supplies us with energy, complex carbohydrates, B vitamins and protein.

You will notice that the two parts of the grain lost during refining contain many health benefits.

When you see the words "whole grain" or the word "whole" before the name of the grain that lets you know the food is made from all three parts of the grain.

WHY GET RID OF WHITE RICE?

If you follow this blog at all you will know I am constantly telling you to rid your pantry of white rice. This is especially important for diabetics but should apply to everyone.  If you are wondering why, here is your answer: White rice starts out as a whole grain of rice (yes, a healthy whole grain) but it is polished until just the endosperm is left. Basically, the endosperm is an easily digestible starch bomb and that is not healthy for your body. Studies have shown that eating white rice in large quantities or often can significantly raise blood glucose levels. This can cause weight gain and may lead to diabetes and the health problems it causes. No need to avoid rice in your diet, just give up the ultra polished white rice. You can switch to brown rice in your recipes and most will never notice the difference.

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MORE REMINDERS WHY YOU SHOULD EAT A HEALTHY BREAKFAST

Health experts are constantly telling us to eat a healthy breakfast and I have written about it several times on this blog. Just in case you still aren't convinced it is the best and healthiest way to start your day, here are a few reminders:

• Those who eat a healthy breakfast are more focused and alert throughout the day.
• Those who eat a healthy breakfast are better able to maintain a healthy weight!
• Those who eat a healthy breakfast are more likely to eat a healthy diet when they see how much better they feel eating a healthy breakfast.
• Eating breakfast tells your body you are awake, and it needs to come out of its nighttime hibernation mode.

These are just a few reminders, there are many more. Notice we are talking a healthy breakfast here. Coffee and a donut do not make a healthy breakfast and should not be your regular morning routine. If you want to go that route, have a "healthy" muffin with a piece of fruit rather than a donut. Healthy is quotation marks here because not all muffins are healthy. Most commercial muffins are 2 to 3 servings instead of one and are often loaded with sugar and other unhealthy carbs. Eat a regular sized muffin that is made with whole-grains and fresh fruit or berries.

Pictured are some healthy breakfast options. But remember you need protein, too. Perhaps a piece of lean ham, an egg, or low-fat, low-sugar yogurt or a glass of low-fat milk.

MAKING A HEALTHIER SANDWICH

If you are fond of sandwiches or eat more than you would like out of necessity, there are many ways to make sandwiches healthier.  Here are a few healthy ideas for your sandwiches:

• Start with a whole-grain bread.  Never use plain white bread as it is an overly processed unhealthy food.
• Make the main ingredient a healthy protein.  Use a lean meat, fish, or other protein not a fatty, unhealthy meat.
• If using cheese, choose a low-fat cheese.  Cheese is a good source of calcium, just be sure to use a low-fat variety.
• Add fresh fruit to your sandwich.  Thin slices of apple or pear are good options.
• Definitely add some dark leafy greens.  Fresh spinach is a great option.
• Beware of the mayo or other fat and/or sugar loaded sauces.  Try mustard or hummus.  Thin slices of avocado are also a good idea.

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HAMBURGER AND HOT DOG BUNS

Did you know 1/2 of a hamburger or hot dog bun counts as 1 serving of grains?  When you eat a sandwich on these buns you are eating 2 grain servings. Make your bun whole-grain and get even more.

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OATS, INSTANT, QUICK-COOKING, STEEL-CUT, OR OLD-FASHION?

Should you use instant, quick-cooking, steel cut, or old-fashion oats? Some have asked which type of oats are the healthiest.  The answer is simple; they are all whole grain so take your choice as to what is easiest for you or which you like best.  Oats are also gluten-free for those of you who have asked. This is about basic oats, not the little packets of flavored instant which are usually loaded with sugar.

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KIDS AND WHOLE-GRAIN BREADS

If you would like to get your kids to eat more whole-grain breads but they don't like them, here are a couple of suggestions.

• Buy Whole-Grain White Bread.  This bread is made from white wheat instead of red but it is still a whole grain.
• Do the squeeze test.  Pinch the various options of whole-grain breads and pick the one that is the softest since kids prefer soft breads.

It is important to get your children away from refined grains as early as possible for their long-term health. Remember this, your children will choose from what you give them. Given the choice between a slice of fluffy white bread and a whole=grain one, they will most likely choose the plain white one. Start them early on the whole-grain breads.

Note: These pictures are not an endorsement of these brands.

LOOK AT YOUR PLATE

Do you ever take a look at your plate before you start eating?  If you don't, you should!  First of all, look at the quantity of food.  How big is the plate and how much food is it holding?  Secondly, what types of food are on your plate?  About half of your plate (this is especially important for diabetics) should be holding vegetables, and not just any vegetables!  We are talking a variety of colorful low carb vegetables, not french fries and onion rings.  Sorry 'bout that! :(  To complete that plate the other half should be divided in thirds, one-third for whole grains, one-third for beans, nuts, seeds, or low carb fruit, and the last third for protein including lean meat.  Studies have shown that the colorful vegetables are rich in vitamins and minerals that help prevent disease.  And a plate that looks like what I have described above will promote good blood glucose levels.  That is why I said above that it is important for diabetics.  It is also a good rule for anyone who cares about their health and their diet.

Be sure that bread is whole-grain!

NOODLES PER YEAR!

Note: This is for the average person who does not have a wheat (gluten) allergy!  It is also very important for diabetics who should never eat refined grains.

How about this one?  Would you believe those who keep track of such things have said that the average American eats more than 15 pounds of noodles per year!  I hope you are eating whole-grain noodles - whether egg noodles, pasta noodles, etc.  You will be surprised how much eating whole-grain noodles will improve your health, your weight, shrink your belly fat, etc.

Note: This picture is not meant to endorse this particular brand of noodles!

EAT WHOLE GRAINS TO REDUCE BELLY FAT

In spite of all the gluten-free rage going on right now, you need whole-grains!  Always eat whole-grain bread whether it is rye, oat, or whole-wheat, etc unless you medically cannot.  Brown rice is also a great whole-grain that will help lose that belly fat.  Another great whole grain is quinoa (that's keen-wah, if you have to ask for it) which is a complete protein.  Being a complete protein means it supplies all of the essential amino acids your body needs.  Eat some of these whole grains every day and watch that belly fat disappear.  Whole grains are also essential for diabetics.  Diabetics should never eat refined breads, pastas, rice; always go for the whole grain products.

NOTE: This is not to knock a gluten-free diet if that is what your doctor tells you to eat. Some people need to eat gluten-free but a majority of people do not and should not.

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DON'T BE FOOLED BY GRANOLA

I often hear people say how healthy granola is.  This is another marketing ploy that can fool you into eating something advertised as healthy when you should be avoiding it.  Yes, granola is made up of healthy whole grains, nuts, and fruits, etc.  But check out your granola to see what you are really getting.  This is especially important if you are diabetic or watching your sugar and/or carb intake.  Granola can be healthy, especially if you make your own, but it can also be a sugar trap.  Eating whole grains loses a lot of its value when it is loaded down with sugar and dried fruits.  Be cautious of dried fruits, they are high in sugar content.  If you eat granola with milk for breakfast, that is not necessarily a good breakfast.  Take this equation as an example:

1 cup of lowfat granola with raisins (98g carbs) with 1/2 cup of fat-free milk (6g carbs)
= 104g carbs

Most of us, especially diabetics, do not need 104 carbs for breakfast!

This is not to say all granola is bad.  On my diabetic blog (link can be found on this blog) one of my most viewed recipes is one for a healthy granola.  Just be aware of the granola you are eating and know that just because you are eating granola does not mean you are necessarily eating healthy!
The same goes for granola bars. Read the nutritional label to be sure you aren't getting too much sugar in your bars. They are low-sugar ones out there.

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MORE REASONS TO EAT GARLIC

 

Yes, I know, garlic can linger on your breath!  You should probably eat it anyway!  There are so many benefits of garlic, many discussed on this blog in past posts.  Today I am reminding you that garlic can be beneficial to your heart and has a positive effect on you blood pressure.  But do you know that garlic can also protect against stomach and colon cancer?  Another recent study suggests that adding garlic (also onion) to whole grains may help your body absorb more of the iron and zinc from said grains.  A good way to use garlic with whole-grains is to put it in your pasta sauces and use whole-grain pasta.

SOME 'HEALING FOODS' FOR CANCER PREVENTION

Last month I posted a couple of posts regarding healing foods.  Today I am going back to that with a list of some "healing foods" for cancer.  Would you believe that after several decades of studying this devastating disease known as cancer, doctors and scientists have come to the conclusion that up to 50% of all cancers may be linked to diet?  Think about that for a second and let the fact sink into your mind that what you eat or don't eat could be setting you up to have or escape certain types of cancer.  That is a powerful thought!

One of the things that often confuses us is fat in the diet.  According to the National Cancer Institute, reducing the amount of fat in our diets is one of the most important things we can do for cancer prevention.  However, that statement must be analyzed.  While the NCI says we shouldn't get over 30% of our calories a day from fat, not all fat is bad.  They recommend no more than 10% of your calories a day from saturated fat which is considered one of the bad fats.  While at the same time you need the fats from oils such as canola and olive.  But remember that reducing unhealthy fats is very important in cancer prevention.

Here is a partial list of some foods that are recommended as Healing Foods for reducing your risks of developing several types of cancers.

• All cruciferous vegetables (other posts on this blog describe these veggies.)
• All dark green and yellow fruits and vegetables
• All whole grains
• Dried Beans
• Wheat Bran
• Citrus Fruits
• Fish, especially the fatty ones ie salmon, tuna, rainbow trout, etc
• Nuts
• Onions
• Peppers
• Salad Greens

As already stated, the above is a partial list but I'm sure you get the idea.  If you aren't currently eating several of these items on a weekly, if not daily, basis, I suggest you start doing so now.  It is  not too late to improve your diet.

 

EASY WAYS TO ADD WHOLE-GRAINS

You probably get tired of reading about whole grains on this blog.  Well too bad because here I go again. I do so because adding whole grains to your diet on a daily basis is essential to good health!  You may say, "I don't like whole-grains, I can't have wheat, etc."  Well, here is an easy way to sneak whole grains into foods that you and your children will not even notice.  When making a meatloaf, meatballs, or burgers, mix in 3/4 cup of uncooked oats (quick oats are fine and are smaller, thus less noticeable) per 1 pound of meat.  If you choose to use breadcrumbs, be sure you are using whole-grain bread to make the crumbs. 

Whole grains are packed with vitamins, minerals, antioxidants, and fiber, all essential to good health.  Whole grains have been proven to reduce the risk of heart disease, stroke, diabetes, and they can assist with weight control, too.

If you have a hard time transferring from all-purpose flour to whole-wheat, give white whole wheat flour a try.  It is made from hard white Spring wheat rather than the traditional red wheat.  It bakes up lighter in texture than does the traditional whole-wheat flour.

Another way to get more whole grains into your diet is to make less side dishes with white rice, potatoes, and regular pastas.  Make more side dishes with brown rice, whole-grain pastas, and start adding risottos, pilafs, etc to your meals using barley, brown rice, bulgar, or quinoa.

Make changes gradually if you have to but make them.  Your body will thank you by feeling better, performing better, and lasting longer.  That is a pretty good trade-off!

UNDERSTANDING WHOLE GRAIN LABELING

I have written about this before but feel it is important enough to mention again. Many people decide to work on improving their diets and their weight, which is almost always a good idea.  As whole grains play a role in both, I am once again urging you to read the labels on all food products before you buy them.  As has been mentioned previously on this blog, if you are going whole grain, look for the Whole-Grain Seal that is shown below.  Without that seal, you may not be getting whole grain except in a small percentage.

A few years ago, I decided to check out the grocers' shelves on products labeled whole grain. I was surprised how many 'Whole Grain products' are not really whole grain.  I was reminded that a product can be called a whole grain product but actually be only 51% whole grain.

For a label to have the whole grain stamp all the grains in that product must be whole grain and contain at least 16 grams whole grain per serving.  Products packaged as whole grain, without the seal, only need 51% whole-grain to make the claim and can be as low as 8 grams of whole grain.  NOTE, however, it is possible for a product to be whole grain and not have the above seal.  Again, read labels on all food products.  Go for 100% whole grain when at all possible