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22 Search Results for "fiber"

• Brown Rice and Bran Brown Rice and Bran

  • From: Julie_Stansfield_MD
  • Description:

    Brown Rice and Bran

     

    This month an Article was published in the Archives of Internal Medicine that showed that people that eat brown rice are less likely to get diabetes than people who eat white rice.  So in theory diabetes can be prevented by eating brown rice.  One of the problems with these kinds of studies is that people don’t substitute one food for another.  Instead they tend to eat a lot of the food that has health benefits.  However that won’t work.  The study only looked at the benefits of switching from white rice to brown rice.  It didn’t look at what happened if you eat lots and lots of brown rice.  The study cites many other articles that show that a high carbohydrate intake is associated with more diabetes.  Brown rice despite its benefits is still a carbohydrate.  Better than white rice, but still a carbohydrate. You can’t eat lots and lots. Swap a 1/2 cup serving of white rice for brown rice to get the benefits.

     

    What makes brown and white rice different?  Brown rice becomes white rice when the outer brown husk is removed.  In many cultures white rice is called “polished” rice, because that is what happens.  A traveling polisher once came to my Aunt’s house in the Philippines to polish her rice.   That was quite a sight, belts polishing the brown husks off, spitting brown chaff one way and white rice the other.  When the brown bits are removed, the rice is easier to cook and lasts longer.  However it also removes the fiber and many nutrients.  Scientists aren’t sure if the benefits from brown rice come from the fiber or the nutrients or both. 

     

    Another study recently published looked at the benefits of bran.  Nurses that eat bran and that have diabetes reduce their risk of death by 28% and their risk of dying from heart disease by 35%.  Impressive results.   Bran basically is the outer husk of wheat.  Once again no one knows if it is the fiber or the nutrients that help people.  Clearly it works.  Brown rice seemed to reduce the risk of diabetes by 16%.  The study about bran did not address the question if bran reduces the risk of diabetes.

     

    So yes once again, whole grains are better than highly refined grains.  Whole wheat flour is better than white flour.  Brown rice is better than white rice.  But the only food category that you can eat as much as you want is still vegetables.

     

     

    Archives of Internal Medicine. Vol. 170 (No. 11), June 14, 2010 pp. 961-969

     

    Circulation 2010 May 25 [doi:10.1161/circulationaha.109.907360]

     

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  • 3 months ago
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• Large Meals are Toxic Large Meals are Toxic

  • From: Julie_Stansfield_MD
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    Large Meals are Toxic

    The Latest data shows that even temporary increases in blood sugars are toxic. Large meals increase blood sugar levels to high levels.  These large increases in blood sugar cause damage even in people without diabetes.  The high blood sugars directly damage and kill many tissues.  Pancreas cells seem to die from the high sugars, leading to diabetes. The lining of arteries is damaged and this causes much higher rates of heart attacks. 

    We’ve known for years that diabetics have damage to many body areas from high blood sugars. It is news that non diabetics have damage as well.  It is a surprise that even a temporary increase in blood sugar levels can cause damage.

    
    

    There are two ways to lower your damage today and start improving your health.

    1. Eat smaller meals.  Especially avoid sugar, juice and sweetened drinks.  These are foods without fiber and without the fiber the blood levels raise to high levels more quickly after eating these foods.  Other foods that are low in fiber can have a similar affect in some people.  These include bread, rice, potatoes and pasta.  Choosing the high fiber version of these kinds of foods can help lower blood sugars after a meal. It is very important to remember that only plain vegetables can be eaten in large amounts.  Any other food in large amounts will raise the blood sugar levels significantly. 

    2. It is good to have a back up plan.  No matter what your intentions may be, you may have a meal larger than you know you should have had.  Go for a walk.  If you walk immediately after a meal you can lower your blood sugar fairly quickly.  Make it a habit, walk after a meal.

     

    You can take control of your health.  Eating smaller meals, more vegetables and walking more will lower your health care costs.  You’ll feel better.  You can avoid burdening your family with your illness.  Heart attacks and other diseases cause families grief.  How long will you be sick? How many more health problems will you get?  How long will you be out of work?  You will have many more health problems and you will miss work. The latest estimates link high blood sugars to the development of diabetes within 2.5 years.  In these people the number of heart attacks is nearly double that of normal people.
    

     

    Eat smaller meals, large meals are like poison.
    

     

     

    The American Journal of Medicine.  Glycemic Control and Complications in Type 2 Diabetes Mellitus.   March 2010, Volume 123, Number 3A.  Pages S3-S11.

    Amjmed.com

     

     

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  • 5 months ago
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• Back to Basics - Fat 101 Back to Basics - Fat 101

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    Back to Basics – Fat 101

    Fat…friend or foe? A low fat diet is your friend. You should use fat or oils that reduce cholesterol in the blood. To think of food in terms of its health effect should be our goal. I know…I sound like a geek!

    There is “good fat” and “bad fat”…especially in terms of health effects. How much of the healthy fat should you have? The recommendations say…<30% of your calories should come from fat. I don’t know about you …but I do this for a living and I’m not sure just what that means.

    First let’s look at why we need it. Like carbohydrates and protein…fat also has a basic unit. Fat is broken down to supply fatty acids. Most all fats in food and in the body start out as triglycerides. When broken down …well…this is where it can get complicated. For our purposes, let’s keep it really simple and relevant to food consumption.  

    Fat does play an important role in the body. It is an energy reserve when stored in the body’s fat tissue, insulates against temperature extremes, it helps the body use carbohydrate and protein efficiently. A very important function of fat is to carry fat-soluble vitamin A, D, E and K throughout the body. Like protein, fat has 2 essential fatty acids…they must be obtained from eating certain foods. The 2 essential fatty acids serve significant functions. They serve as structural parts of cell membranes and they help to make up other fatty acids that can make powerful compounds that participate in blood pressure regulation, blood clotting, and our immune response to injury & infection.

    THAT is IMPORTANT STUFF!  So you are probably thinking…give me some of that!

    We should keep in mind that fat is the most concentrated source of calories in the diet. Fat has 9 calories per gram, while carbohydrates & proteins have 4 calories per gram.  In essence, fat packs on twice as many calories per gram than other nutrients.

     

    Before we talk about how much…here’s the good, the bad and the ugly truth about fat!    

     

    BAD…Saturated fat, raise blood cholesterol and may encourage the formation of plaque…deposits that may block blood flow. This situation could easily promote heart disease!

    Trans fats, alter blood cholesterol the same way as some saturated fat. They appear to increase inflammation and insulin resistance (hallmark of diabetes).   

    Fats from animal foods, like butter, lard, meats and some fish are mostly saturated. Coconut and palm kernel oils are too. Trans-fat include commercially prepared baked goods and all types of processed foods

     

    BETTER…Polyunsaturated fat, help to lower blood cholesterol. However, it’s been shown to alter the balance between HDL (good) and LDL (bad) cholesterol.  

    Good sources of essential fatty acids would include…safflower, sunflower, corn, vegetable oils and the wonderful Omega-3’s. Also, think of adding flaxseed, walnuts, wheat germ, nuts and seeds to get this vital fat.

     

    BEST…Monounsaturated fat, help to lower blood cholesterol without lowering HDL (good) cholesterol.

    Another good source of essential fatty acids is canola oil, olive oil and peanut oil. Olive oil contributes to the lower rate of heart disease among people in the Mediterranean region of the world.

     

    NOW…remember the total amount & the type of fat you eat will influence your risk of heart disease and some types of cancer. Dietary cholesterol is another thing to factor in…but another time and place!

     

    HOW MUCH? I don’t think the <30% of calories coming from fat is very helpful…so I like to monitor my daily fat intake by keeping up with the GRAMS of fat I eat in a day. The number of grams you personally should have in a day is simple to calculate.

    Here goes…

    *How many calories should you eat in day to be healthy? For me it’s about 1600 calories.

    Thirty percent of 1600 calories would be 480 calories…divided by 9 (calories per gram) is 53 grams of fat for the day. Calculate this for yourself….and commit that number to memory.

    As you consume your calories, try to keep in mind the amount of fat your food choice will bring.

    My typical breakfast contributes ~15 grams of fat…1/2 cup fiber one, walnuts, blueberries and soy milk.  

    *Reduce your consumption of visible fat…like butter or sour cream… and that fat in the middle of prime rib. Meat has varying amounts of fat…make GOOD choices. Choose very-lean & lean cuts…like poultry (white meat, no skin), which would be ~3 to 5 grams of fat for a 3 oz serving. Fish …like cod, tuna, and flounder would be equivalent to that of poultry. Some choices of meat are deadly. For example, spare ribs (think summer) would run you 24 grams of fat for 3 oz of meat.     

    *use the nutrition facts label to make decisions on the appropriateness of your food choices.

     

    This topic is so huge and I could go on forever…but ALL good things must come to an end.

    If you have specific questions …please leave a comment. I’ll get back to you!

     

    Your personal nutrition nerd, Le Greta

     

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  • 7 months ago
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• Back to Basics - Protein 101 Back to Basics - Protein 101

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    Back to Basics – Protein 101

    Some muscle heads… my hubby for instance (although he is in recovery ) … overemphasize the role of protein in the diet.  By eating too much protein you can mistakenly crowd out other foods that are equally important. All Foods Do Fit! Protein is just one of many nutrients needed for good health.

     

    Protein has been called the body’s “architect”, due to its role in building and maintaining body structures. These structures include muscle, tendons, ligaments, the brain, immune & circulatory systems, skin and organs…just to name of few. All of these structures shed old cells that have to be replaced…they need a regular supply of fresh protein to build new cells…in order to function properly.

    It’s like the maintenance & repair of your home. You just can’t live in it for years without having to repair a leaky faucet or filling the cracks along the baseboards that have pulled away from the drywall. Well, you can’t live in your body without having enough protein…if you don’t have protein, the body will also fall into disrepair.   

    Without protein, the body’s structures start to break down…BUT… it doesn’t take as much protein as you may think to keep the body strong.

     

    First…let’s look at a few more details. Proteins building blocks are called Amino Acids. When protein foods are eaten, the body breaks the protein down into amino acids. It’s like a whole puzzle (the named protein) that has been taken apart. Each piece of the puzzle is like an amino acid. The number of amino acids, type and shape of amino acids determines the proteins function….  It could be an enzyme, a hormone, or even your skin.  Think about a protein structure in the body…your brain for instance….it takes many different types of amino acids to build a brain and to keep it functioning properly. What if an amino acid is missing to build a particular structure…like an enzyme? The limiting amino acid may slow down the building of that enzyme; therefore its power to function has been delayed.

     

    If you eat the right foods your body can make most of the amino acids or building blocks needed to function properly. I said MOST… because the body cannot make or cannot make in sufficient quantity…9 specific amino acids, they are essential …&...therefore these amino acids must be supplied by the diet! Who knew?

     

    Now…this is a good reason to choose a variety of low-fat protein rich foods!

    Protein is found in many foods…but we mostly think of meat. It’s also found in milk, starchy foods, vegetables…but not all the sources have the same amount or quality of protein.

    Basically there are two categories of protein:

     

    Complete, high quality proteins contain all the essential amino acids in sufficient quantities. Animal foods will fit the bill here…meat, poultry, fish, dairy foods and eggs. Soybeans and Quinoa (whole grain) are also considered complete protein.

     

    Incomplete proteins lack one or more of the essential amino acids. BUT…if you eat two incomplete protein foods containing different amino acids, you get all the protein you need in sufficient quantities.  We call that “complementary proteins”…which is what vegetarians do to meet their protein needs. Grains, cereals, vegetables, peas, lentils and beans are the basis for meal planning for a vegetarian. For example…generally, beans provide plenty of one type of amino acid and rice has the opposite, making them perfect bed fellows…or plate fellows if you will.  Beans and Rice, peanut butter & jelly or hummus with pita are all examples of complementing strengths & weaknesses. Cutting out animal foods doesn’t mean you can’t get your protein needs met.

     

    Making wise protein choices is a must! There are a few unsavory characters that come along for the ride…saturated fat and cholesterol.  Moderation is the key when cholesterol and saturated fat wants to jump aboard. Put your focus on healthy cooking techniques also!

    Best choices: 

    Beef & Pork is a great source of B-vitamins iron & zinc…watch for the extra passengers…cholesterol and saturated fat. Choose lean cuts & stay away from visible fat.

    Poultry without skin is naturally low in fat. Remember, white meat please! It has ~½ the fat of dark meat.

    Fish…most types are naturally low in fat and cholesterol, but dip it in batter and let it swim in a basket of grease…bad news!

    Eggs are also a good source of protein…but just the whites please. All of the fat and cholesterol is found in the yolk…NO YOLK!

    Legumes…or better known as beans, peas, and lentils…provide protein with no cholesterol and they are high in fiber, rich in complex carbohydrates, B-vitamins, iron, magnesium and zinc! Wow…that’s a mouth full…!

    Don’t forget the Whole grains.

                                                                Menu: 

    Breakfast:        Trader Joe’s Soy & Flax Clusters Cereal (1cup) 7 grams of protein.

                            Light Soy Milk (1 cup) 6 grams of protein

                            Hard boiled egg, 6 grams of protein  

    Lunch:              Red beans and Brown Rice (1 cup each) 15 grams of protein.

     

    I don’t really need to finish…with just breakfast and lunch this represents 34 grams of protein. To meet my protein needs I should have 52 grams of protein a day. To get the 18 grams that are left at dinner is easy. Lean protein…of the animal kind is ~ 7 grams per ounce. So, 3 ounces of sliced turkey breast (no-skin) would be 21 grams. Not to mention rounding out these meals with fruit and vegetables…this will provide additional grams of protein.

     

    Simply speaking, amino acids are the building blocks for protein production in the body. Some amino acids the body can make and 9 must be eaten!  If you want your body to function properly you must eat a variety of protein to get all the amino acids or puzzle pieces to make the protein structures for a healthy life!

     

    Remember, to eat healthy…you need to purchase healthier protein at the right portions and prepare it using healthy low-fat cooking techniques.  Get 5 to 9 ounces of protein spread throughout the day, for growth, maintenance and repair of the body’s tissues. Three ounces looks like a deck of cards.

     

    Play a wise hand…as if your life depended on it!

    Le Greta

  • Blog post
  • 7 months ago
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• Back to Basics - Fiber 101 Back to Basics - Fiber 101

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    Fiber 101

    Virtually no Calories…SIGN ME UP!

    What’s the name of this food? It is actually a component of the complex carbohydrates we have been encouraged to eat. FIBER!!

    Clearly, a diet rich in complex carbs like starches and fibers supports efforts to control body weight, but it can also prevent heart disease, cancer, diabetes and GI disorders.

     

    What is the text book definition of fiber you ask?

    They are structural parts of plants and are found in all plant based foods. They are the non-starch carbohydrates that are not digested by human digestive enzymes; however some are digested by GI tract bacterium… which brings up an interesting point!  We have good bacteria that live in our intestine. Those little buggers must be fed properly for us to be healthy.  Their food of choice….fiber!

    There are 2 categories of fiber; soluble and insoluble. They each offer unique health benefits. 

     

    Soluble fiber is indigestible food parts that are a type of gummy fiber that dissolves in water to form a gel. It helps to lower cholesterol levels by binding to some of the dietary cholesterol in the digestive tract and eliminating it as waste.  It also slows the time it takes food to leave the stomach; therefore slowing down glucose absorption…which is good for people with diabetes, as it helps to control their blood sugar (glucose).

     

     Sources of soluble fiber: apples, blueberries, pears, oranges, grapefruits, figs, carrots, beets, okra, varies other vegetables, oats, barley, beans, peas, lentils.

     

    Insoluble fiber is indigestible food parts that do not dissolve in water. It gives structure to plants cell walls…kind of like the skeletal system of a body. It doesn’t change much as it goes through the GI tract. This type of fiber acts like a sponge…soaking up several times its weight in water. Insoluble fiber adds bulk to the stool (poop:-)…which causes it to move faster through the intestine…which helps prevent constipation. This is a good thing…because as it speeds through the colon it doesn’t have time to sit around allowing potentially harmful junk to come in contact with the intestinal wall. I like to imagine small tumble weeds passing through keeping the walls nice and pink. I call this type of fiber…the scrubbing bubbles of the colon.

     

     

     

    Sources of insoluble fiber: bran, whole-wheat breads & cereals, berries, brown rice, prunes, pears, brussels sprouts, cabbage, broccoli, carrots, spinach, potatoes, nuts, seeds, beans.

     

    Most health organizations agree that fiber is an important part of a healthy diet. The average recommendation suggests 20 to 35 grams of fiber a day. The grocery store produce section and a few of the shelves are filled with products that can help you achieve the recommended goal. Fiber One is my cereal of choice…it’s brimming with 14 grams for fiber in ½ cup serving!

    If your resolution for 2010 is to drop a few pounds, remember the bulk from fiber helps you feel full and satisfied at mealtimes; this could mean you are likely to EAT LESS. Also, high fiber foods also take longer to chew. It may take you 30 minutes or more to eat your food. In general, foods high in fiber are typically low in fat & sugar and are a good source of vitamins and minerals.  

    Take home message: WHOLE FOODS ARE BEST! Scientist can’t say for sure if fiber alone is responsible for reduced health risks. YOU know…getting your fiber from a jar and mixing it in a glass of water…!

    Synergy is most likely the reason it works. Think about this…high fiber foods also contribute antioxidant vitamins and other substances that may offer protection from disease…things researchers have not even discovered yet. 

     

    An Adequate intake of fiber:

                Fosters weight management

                Lowers blood cholesterol

                May help prevent colon cancer

                Helps prevent and control diabetes

                Helps prevent and alleviate hemorrhoids

                Helps prevent appendicitis

                Helps prevent diverticulosis

     

    The 911 (emergency) or 411 (information) or 101 (just the facts) on FIBER!

    Le Greta

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  • 8 months ago
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• Back to Basics - Carbs 101 Back to Basics - Carbs 101

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

     

    Back to Basics – Carbs 101

    Good carbs… bad carbs ….what’s a person to do? I’ve just started a new semester and with all the talk of a new year... a new YOU, I felt the thing that most people would benefit from is a basic understanding of nutrition concepts. I teach a class called diet therapy for health professionals, as well as teaching weight control concepts to clients in a weight treatment center.

     

    A fundamental understanding of food… is what people need to make wise food choices. Once you understand the science you can examine advice with a critical eye. As I always say……Show me the science!  

    NOW…let’s get started…

    Whether you are daydreaming about your next sun filled vacation or driving the kids to their afterschool activities, your brain needs carbohydrates (carbs). Some feel that losing weight, means losing the carbs. Not so…Carbohydrates produce energy or fuel. Yes, just like gas in a car…but carbs is fuel for our bodies. I can’t remember the last time I could drive my car without gas! When carbs are eaten, they are all broken down into small simple sugar units…& are carried to the liver to be converted to glucose. The glucose travels throughout the body, supplying energy or fuel to all its tissues & organs. The primary function of carbohydrates is to provide energy. Understanding the different qualities of carbs can help folks achieve and maintain weight loss goals. 

     

    Now, I’m going to try to make this short…this is usually a 2 ½ hour lecture! I will Keep It Sweet & Simple

     

    There are 2 classes of carbohydrates; Simple carbs and Complex carbs. One gram of carbohydrate equals 4 calories. For you folks that like counting calories!

     

    Simple carbs or sugars are usually sweet to taste & enhance the flavor of foods. Examples are table sugar (sucrose), fruit sugar (fructose) & milk sugar (lactose)...so in other words… cakes, cookies, candy, fruit, milk & dairy foods. As you can see, not all simple sugars are bad. Fruits are a great part of any weight loss program; they contain high levels of vitamins, minerals, & fiber…and low fat dairy makes a good food choice. The simple sugars in question are the ones that are high in fat, i.e., candy, cake, doughnuts, and pies…just to name a few!

     

    Complex carbs are starches, glycogen (sugar stored in our muscle & liver cells) and dietary fibers.

    Starches are the most familiar of the complex carbs. Due to their complex chemical sequence they taste “starchy” instead of sweet. Examples include breads, pasta, rice, cereals, vegetables, beans, peas, potatoes, and grains.

    Now…glycogen……remember carbs provide energy (fuel). Excess carbohydrate has 2 fates:

    1. Excess carbohydrates are diverted to glycogen (limited storage…to be used for later…like during exercise or when you are hungry).

    2. The body very efficiently converts excess carbohydrates to fat.

     

    Bottom line: glycogen serves as a back-up energy source…..& …..Once glycogen stores are FULL, the extra glucose converts to FAT. The unfortunate part of this story is that the body has an unlimited capacity for fat storage.

     

    Take home message: It’s important to eat only as many calories as you need.

     

    Let’s not forget FIBER, FIBER, and more FIBER! It can’t be broken down & digested by digestive enzymes. I’ll give you more specifics in my next blog.

    Just remember … make friends with fiber. It fills you up with no calories left behind, as well as promoting bowel regularity! 

     

    Carbohydrates are an important part of a healthy lifestyle. Simple sugars suffer from guilt by association. Fresh fruit is always a healthy option verses sweet desserts (cookies & pies). Complex carbohydrates aren’t always a good option, when high-fat toppings are added. Sour cream and / or gravy covering a beautiful Yukon gold potato or cheese sauce on fresh green broccoli. My personal favorite... the beautiful INNOCENT baked sweet potato at about 100 calories (3 oz), can be transformed into a 400 calories mess of a side dish when smothered in butter, brown sugar & marshmallows.  Let's stop the madness!

     

    Eat a variety of carbohydrates, simple (fruit & low fat dairy) and complex. Use healthy preparation techniques…curtail the condiments…and enjoy!

     

    Eat 4 Life!    Le Greta

     

     

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  • 8 months ago
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• MPG MPG

  • From: Julie_Stansfield_MD
  • Description:

    MPG
    

    When you think about a car and the miles per gallon (MPG) you can get driving around, that it is pretty easy to understand.  One of the problems with talking about the calories in food is it isn’t easy to understand what that means.  The number of calories in food tells you the amount of energy in a food. But once you know the amount of energy in a food it still doesn’t really tell you how fast you can use that energy or the MPG.   Just like you may know how many gallons of gas are in your tank, but you won’t know how long that lasts if you don’t know how many MPG you car usually gets.
    

    Ever see one of those 100 calorie snack packs?  Many people think that 100 calories isn’t much, because you can suck one of those snack packs down and still not be full.  But the MPG is more important.  So 100 calories roughly means that it will take 30 minutes of comfortable walking to burn up those 100 calories.
    

    The average can of sugary soda has more than 200 calories.  So it takes roughly one hour of walking comfortably to burn up that can of soda.
    

    When you choose vegetables instead of other foods you can fill up, but with fewer calories.  A diet plan that promises you’ll be full but with fewer calories is not a bad deal.  It’s the fiber and the water in these foods that makes them low calorie.  Think about gasoline again, only now you want low octane fuel. Vegetables and some fruit are low octane, fewer calories per bite than fatty foods.  So your tank is full.  You won’t be so hungry and you won’t have to walk as much to empty the fuel in your tank, but you’ll still have to walk.

     

    Skip the 100 calorie snack pack; skip the high octane fatty food.  Instead pick up the vegetables and fruit.  Remember 100 calories is the energy you use in a 30 minute walk.

     

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  • 9 months ago
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• Oatmeal Oatmeal

  • From: Julie_Stansfield_MD
  • Description:

    Oatmeal

    Is oatmeal a diet food?  Oatmeal has good properties, it is high in fiber.  Soluble fiber lowers cholesterol and oatmeal has that.  But oatmeal in single serving packages frequently has lots of sugar.  If you make old fashioned oatmeal you can sweeten your oatmeal with sugar free applesauce, raisins or sugar substitutes, all good choices. 

     However fiber is fiber.  You can get fiber from many foods.  So oatmeal has no other magic ingredient in it.   Some people lose weight from choosing oatmeal because their goal is only to eat oatmeal for breakfast.  Any meal eaten over and over again tends to cause weight loss.  My guess is that when you eat the same thing over and over again you don’t overeat because it just doesn’t taste that good.   Maybe it doesn’t taste badly, but not good enough to inhale a double portion.  No magic, just weight loss from repetition.   A little variety is important for good health and tastier.  So if you want to lower your cholesterol with a high fiber diet, you’ve made a great choice. Oatmeal fits into this category.  But you can pick any vegetable and fruit and that will help as well.  Five ½ cup servings a day is a good goal, ten ½ cup servings a day is a great goal.

     

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  • 11 months ago
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• Bugs and Bug Food! Bugs and Bug Food!

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    Pro and Pre biotics

    I’ve been working on this piece since August 27^th… as I left a teleseminar on the subject of Probiotics. I’ve read & reviewed the material…did some independent research and tried to come up with how to introduce it …I’ve slept on it and re-written it twice. I wanted to write about it for the same reason I went to the workshop….WHAT ARE PROBIOTICS?  I’ve been intrigued every since I saw the Activia commercial on TV. You know the one with Jamie Lee Curtis?

     

    I was happy to find out that a lot of dietitians were about as clueless as me. Well, to be honest I knew the basic premise of probiotics, but it is much more complicated than I you’d think.

    I guess I should at least give you a proper introduction in plain English. Probiotics are live microorganisms (I like to think of them as tiny, tiny bugs) that when ingested in sufficient quantity can have health benefits.  To distinguish one microbe from another is where it gets very complicated for the average person….including me. There are different types of microbes…and various strains, some are of the same species… but have different functions…they each can be eaten to combat a variety of disorders.

    Well…I hope you can appreciate my dilemma. How do you help people decide which products have the type of proboitics that are the best for their issue? If you are lactose intolerant probiotics may be very beneficial…but passed that it’s beyond comprehension. In my humble opinion, they should be prescribed by medical professionals that understand the function of the particular microbe and match it to the specific disorder.  

    Oh…I forgot to mention the prebiotics…THEY ARE DIFFERENT! And apparently we have been eating these for a while without knowing a lot about them. Prebiotics …to put it plainly once again…are fermented food products that we eat that create changes in the beneficial microbes (tiny, tiny “good” bugs) that live in our gut. It’s like feeding the tiny little buggers nutritious food or like a pregnant women eating healthy for the baby she carries.

    Bottom-line:

    Prebiotics:  the research suggests that prebiotics have anti-cancer and mineral absorption properties, cardiovascular effects, anti-inflammatory actions, and they help support healthy immune function. If you are already eating foods like leeks, asparagus, garlic, artichoke, onion, wheat, oat and soybean, prebiotics occur naturally in these foods...the tiny bugs in your gut are being fed well…however it takes a huge quantity of these foods to fill the little buggers up! There are fortified foods that will fill them up in sufficient quantities to have the beneficial effects described above. These foods include yogurt with active cultures, cereals, and Kashi brand products, bread and milk smoothes like Kefir. There are also prebiotic fiber supplements. Just to name a few.

    Probiotic: The products that are in the “do no harm” category are Naked juice drink, some nutrition bars, and the yogurt/fermented milk products. Align is a supplement (I’ve seen this advertised on TV also) with the microbe “B. infantis”…to be used for mild IBS (irritable bowel syndrome). It’s important to understand which microbe is present in a product to know if it’s something you need.

     

    One of the products I purchased after the seminar was Activia (probiotic). The ingredients to look for are “inulin” as well as a listing of the actual microbes (live active cultures) that are in the product. Activia spells out its actual benefit on the label…  “helps to slow intestinal transit when eaten daily…” ! Not sure what that means…my sister ate it regularly for a week and it produced rapid intestinal transit for her! Code for diarrhea!  I also bought Kefir…milk smoothe. I’m lactose intolerant. It tasted like peach flavored buttermilk…which I found delightful and tasty. It didn’t create any GI disturbances, either... So, it worked!

    I consider myself a reasonably intelligent person. And, after all I’ve read…I would need to investigate the potential benefits, if any future purchase. If I’m experiencing this type of intimidation, what must other people be going through, as they try to figure out what to buy? Convincing advertising and celebrity endorsements does not make it right for YOU! Do your homework!

    The experts are health professionals that deal with gut integrity issues and GI disorders. There are critically ill people or those with chronic diseases who need this type of expertise. For the rest of us…the average, generally healthy, consumer… eat lots of fruits and vegetables with a dab of low-fat fermented dairy products, plenty of whole grains with limited amounts of animal protein AND You TOO will receive these “biotics”…Pre and Pro.

    Le Greta

  • Blog post
  • 1 year ago
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• The Joys of Gardening The Joys of Gardening

  • From: Judy_Bock_RN
  • Description:

     

    The Joys of Gardening

    This morning I went out to the garden to collect any tomatoes that might have ripened since yesterday. I found quite a few, but noted a giant green caterpillar eating most of the leaves off of one plant. I walked about 50 yards to the pond and provided our fish with a breakfast treat.

    I noted a few zucchini squash were ready to be picked. If you miss a day or two, they can become enormous. Even the big ones have a use though. I grate them with my food processor, place them in zip-lock bags and store them in the freezer for use later in soups, stews, casseroles and of course, zucchini bread. It's a great way to get some vegies with all that fiber and nutrients into my family's diet.

    Earlier while walking to the pond, I noticed the blackberries needed picking, so back to the house for a clean plastic bucket to put them in. All that walking got counted with my step counter I'd slipped onto my waistband this morning.

    I got enough blackberries to fill a large pie. Now if I can just find the time Saturday to bake one before a planned trip to visit my pie-eating brothers on Sunday. I've been using a recipe for an oil-based crust that avoids the use of shortening. It's a little tricky, but it tastes really good, especially if you add a little whole wheat flour.

    Aside from the walking, bending, stretching and getting out in the fresh air that gardening provides, I really enjoy listening to the birds. Their morning chorus is beautiful and lifts up my spirits. I recommend gardening to anyone who wants to have their own fresh produce, get some good physical activity and a little peace for the soul.

  • Blog post
  • 1 year ago
  • Views: 146

• Why Is Fiber So Important In O Why Is Fiber So Important In Our Diets?

  • From: Jennifer
  • Description:

    Why is fiber so important in our diets?

     

    Research has shown that a diet rich in fiber reduces the risk of coronary heart disease by lowering your cholesterol levels and reducing your risk of type II diabetes by slowing absorption of sugar.  It’s never too late to start reducing your coronary risk factors!  Other coronary risk factors include high cholesterol, obesity, lack of exercise, smoking, diabetes, and family history.

     

    Fiber is not just for the heart, it keeps our stomachs filling fuller longer, which is why it is great for weight management.  Fiber relieves constipation by providing bulk in the digestive system and it keeps the digestive tract cells healthier.  Fibers along with water are key regulators to a healthy digestive tract.  Too much fiber without enough water can create constipation, so increase gradually to avoid and be mindful of your water intake.

     

    How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

    Age 50 and younger

    Age 51 and older

    Men                                         38/g/day                                               30g/day

    Women                                    25/g/day                                               21g/day

     

    Ways to add fiber to your diet:

     

    Whole grains, whole wheat, oatmeal, bran, millet, barley, brown rice and brown pasta.

    Eat fruits and vegetables raw with skins intact.

    Black beans, kidney beans, garbanzo beans, navy beans and lentils.

    (Beans can replace your meats, good source of protein)

    Colorful fruits and vegetables increase disease fighting antioxidants.

    Whole grain pretzels, low-fat popcorn, raw nuts, dried fruits, and flaxseeds

    Make your own healthy trail mix with high fiber foods

     

    Fiber is our friend; commit to make a small change today in your diet by just adding more grains, fruits and vegetables to your diet.  Start with increasing your fiber by one 1/2cup serving a day until you reach 8-10 1/2cup/servings/day. Your body will thank you for it!

                                       

  • Blog post
  • 1 year ago
  • Views: 339

• I'm malnourished? I'm malnourished?

  • From: lesrenee
  • Description:

    When I imagine someone that fits the definition of malnourished, my mind goes straight to emaciation, bones protruding etc. I never thought that I, as a plus size woman, would be considered malnourished. The results  I've gathered from the site, MyPyramid.gov. are much more shocking than I thought they would be. After imputing 24 hours of my food intake into their program; my results really gave me a dose of reality. The first set of results is called the Dietary Guidelines. It compares your intake vs. the guideline recommendations. It uses emotion faces as indicators of your results.

    Here are some of mine:

                         Intake:               Recommended:

    veggies     1.2 c                    3.5c

      fruit          0.4 c                    2.0c

      sodium      3433 mg              less than 2300   

     

    (this one was really disturbing as sodium can raise

    pressure, cause water retention making you look bloated etc.)

     

    I did have one and that was under the 'meat' category. My intake for the day I analyzed was 12.3 oz. The recommendation was 9 oz. Maybe I should have had one with a finger pointing at me; as this was obviously OVERdoing the meat, but I guess it was considered better than not having enough protein. I was lacking in all major nutrients like fiber, vitamin A, vitamin C, Vitamin D, Iron. I guess it's just so much more shocking when it's in your face like that. And, what's amazing is that my calories were around 2300 for that day. 2300 calories and I don't have the proper nutrition! There were so many numbers that were so wrong, that it would be impossible not to be impacted. Sat. fat intake: 40.6 supposed to be 25.1. Cholesterol intake was 496 supposed to be 300 or less. This may not seem too severe for one day. But that's just it, it's only one day! Imagining the accumulation of years is a real wake up call. I am looking forward to studying up and finding out just what all of these 'things' do to and for your body. That should be really eye opening as I start this JOURNEY pretty blindly. I have known for far too long the external ramifications of what I ingest, now it's time to find out the internal ones.

    I am very thankful to those that care about me enough to want to see me live, really live...knowledge is power and I intend to stop being powerless!!!

     

  • Blog post
  • 1 year ago
  • Views: 291

• The Monster Muffin The Monster Muffin

  • From: Cindy_Sears_RN_CDE
  • Description:

     

    The Monster Muffin

    I overslept one morning last week and didn't have time to fix my oatmeal. I stopped at the grocery store on my way to work to get coffee and a muffin.

    I walked past the pastry section.“I’m lucky,” I said to myself, “that the donuts don’t even bother to call my name any more.  Not even the Krispy Kremes.” (They "know" it won't do them any good.)

    I found the muffins. The Carrot Walnut one caught my eye. It sounded healthy. So I picked up the package and automatically located the nutrition facts label. Holy cow! That innocent-looking muffin had 480 calories!

    No way! I checked the bran muffins. Only a little better at 395 calories. I went to the cereal aisle (now decidedly late for work) and started reading granola bar boxes. I found a Fiber One bar with under 200 calories, plus it even had more fiber than the bran muffin.

    Sold! I had the bar with my coffee. It tasted great. The lesson I learned is that a healthy-sounding name does not a low-calorie product make. However, that Carrot Walnut Muffin kept "calling my name."  Maybe I could  have that muffin next time I'm late for work. All I'd need to do is cut that monster-sized muffin in half. I'd have one half with my coffee and take the other one home for my husband (or my dog). It is nice to share!

  • Blog post
  • 1 year ago
  • Views: 128
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• Beans, beans, good for your he Beans, beans, good for your heart...the more you eat...the more you...

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    Beans, beans…good for your heart… the more you eat…the more you…Expel Flatus !?@!?

    Well Maybe NOT!

    ACTUALLY new research provides additional insight into our ability to adapt to eating beans. As it turns out eating more beans, more often may be better. Folks believe that beans cause gas and bloating. Participants in a bean consumption study said that after the second to fourth week of regularly eating beans their gas was reduced over time.  As far as I’m concerned, gas is a normal bodily function…and the sign of a healthy digestive system. If you have REAL issues with beans and gas…dry beans can be cooked to reduce the amount of gas experienced…or use BeanO.

    Beans, beans …good for your heart; good for stabilizing blood sugar; good for relieving constipation; good for improving GI/gut integrity; good for lowering your cholesterol; AND…beans, beans are good for weight management.  They also offer higher antioxidant content than some wines and many vegetables.

    I’m told the bean has been around for 10,000 years or so. A lot of people think of the bean as a vegetable or a protein source, it’s actually a fruit.  But let’s talk about the nutrients in beans.  The current guidelines from all the major health authorities encourage more beans because they are an excellent source of fiber, protein, folate, potassium, magnesium, iron, copper, and manganese…cholesterol free and fat free!   That’s A Mouth Full…

    Beans can be incorporated into a daily meal plan…or at least 4 times a week, with minimum thought and effort. A ½ cup a day of… baby lima, black, black eye, cranberry, garbanzo, great northern, navy, pinto, red kidney …beans can give you ~ 120 calories, 7 ½  grams of protein (equivalent to 1 oz protein), < 1 gram of fat and < 4 milligrams of sodium.

    There are 14 edible dry beans grown in the U.S. …so they are also abundant.

    To start your journey eating more beans…try your favorite bean on a salad. There’s some evidence that rinsing canned beans reduces sodium content by ~ 40%. I’m not sure I buy it…but it couldn’t hurt.  And using canned beans is easy and convenient. Put beans in soups and stews. I’ve used bean paste (fat-free refried beans) to thicken sauces, and to bind ground turkey to be used for taco meat, burritos, meat loaf and sloppy Joes (made with turkey or Textured Vegetable Protein).  Purchase Hummus for snacking with whole grain crackers. The fat-free refried beans can be spread over whole grain tortillas to make mini pizzas or the spread of a quesadillas.  I’ve even had the bean paste in a breakfast burrito.  So…YES…beans for breakfast.  

    Beans, beans…good for your heart…the more you eat… the more money you save!!

    One pound of beans can feed a family of 4 (with leftovers), for $2.50 or less…depending on the bean. They are easy to store, with a shelf life greater than most foods.

    The other hurdle that people must overcome when eating (dry) beans…with the first being outdated perceptions about gas…is their lack of knowledge about “how to” prepare dry beans.  If this is your issue…let me know. I’ll give you tips on how to prepare beans to keep them healthy and full of flavor.

    Beans, Beans….they’re good for EVERYTHING!  

    Le Greta

  • Blog post
  • 1 year ago
  • Views: 632

• Irritable Bowel Syndrome Irritable Bowel Syndrome

  • From: Julie_Stansfield_MD
  • Description:

    Irritable Bowel Syndrome (IBS)

     

    The British Medical Journal in their Novermber 13^th 2008 issue published an interesting article about treatments for Irritable Bowel Syndrome, also known as IBS.  They looked at several treatments including fiber in the form of psyllium, antispasmoidic pills like hyoscine and peppermint oil.  They all relieved the symptoms of IBS, but the peppermint oil seemed to work the best. 

     

    As a physician now licensed for many years, this is another reminder why it is called practicing medicine.  Peppermint oil evidently is commonly used for stomach aches. Who knew?  Irritable Bowel syndrome is a chronic problem causing bouts of belly pain with diarrhea and constipation alternating.  Peppermint oil is available over the counter.  In the study the dosages varied with pill size ranging from 187mg to 225mg taken anywhere from twice a day to four times a day.

     

  • Blog post
  • 1 year ago
  • Views: 139

• Super Foods! Super Foods!

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    Super foods recipes… (This is a continuation of my "5 a day" blog)

    Let’s see how many of the 20 super foods identified can we put into one recipe. I’ve found 2 free web sites to plug in ingredients and it will provide recipes...using many of the ingredients entered.  Of course the items should be compatible….salmon and milk…probably won’t net a very palatable dish.

     

    The FREE sites are….www.recipeland.com go to “recipe by ingredient” …it appears you can only give it 5 ingredients…and the second site is www.recipematcher.com .  After preparing the recipes from “recipe matcher”, you are encouraged to be the first to submit a photo for the dish. This is for the budding “Food Network” stars.

    Remember, presentation is everything!

     

    Let me repeat our current list of the 20 SUPER FOODS: apples, asparagus, beans, beets, blueberries, broccoli, cabbage, carrots, cinnamon, fish (wild salmon), nuts, spinach, tomatoes (grape style), turmeric, sweet potatoes, fat free or 1% milk, kale, citrus fruit (oranges, grapefruit, Clementine’s/mandarins), butternut squash (peeled & diced), and whole grains (brown rice, Crispbreads, high fiber breads & cereals).

     

    After searching recipematcher.com, I came across a perfect winter stew recipe that incorporates 5 of the super foods….plus it has 5 other ingredients that are healthy…&…maybe should be added to the list!

     

    CROCK POT MEDITERRANEAN STEW (by RecipeMatcher Chef)

    Ingredients:

    1 (chopped) tomatoes                           ¼ teaspoon paprika

    ¼ teaspoon Cinnamon                            ¼ teaspoon red pepper flakes

    ½ teaspoon Turmeric                            ½ teaspoon Cumin

    1 clove garlic                                                1/3 cup raisins

    ½ cup vegetable broth                         1 (sliced thin) Carrots

    1 cup onions                                        1 (8oz) canned tomato sauce

    1 (10 oz) package (thawed) Okra          2 cups (cubed) zucchini

    2 cups w. peel (cubed) Eggplant           

    1 (peeled, seeded and cubed) Butternut Squash

     

    Cooking directions: In a slow cooker, combine butternut squash, eggplant, zucchini, okra, tomato sauce, onion, tomato, carrot, broth, raisins, and garlic. Season with cumin, turmeric, red pepper, cinnamon, and paprika.  Cover, and cook on Low for 8 to 10 hours, or until vegetables are tender. 

     

    Now, I’m not accustomed to providing recipes that I haven’t prepared….but this one sounds delicious.  I will be going to the grocery store to get the ingredients this weekend. You do the same…

    SOUPS ON!

  • Blog post
  • 2 years ago
  • Views: 176

• Cholesterol Cholesterol

  • From: Julie_Stansfield_MD
  • Description:

     

    Cholesterol

     

    This week a study called the Jupitor trial was released.  It found that the drug Crestor reduced the risk of death from heart problems by 44% compared to people who took nothing.  The people they studied were men over 50 and women over 60. People at this age are at highest risk for heart attacks.  The unique quality of these people is that their cholesterol levels were not high enough to need cholesterol medicines.  For the medical community this is a “WOW!” study.  The reason this is important is because we know that half of all heart attacks occur in people with normal cholesterol levels.  How do we find these people?  The Jupitor study looked at CRP(C-Reactive Protein) levels.  There have been several studies that point to CRP as being useful to find these folks.  While one study is interesting, it is never enough to “prove” an idea.  Nonetheless the opportunity to reduce the risk of heart attacks by half in people is quite an opportunity. As a physician, starting today I will take a more aggressive approach with this group of people.

     

    Some of you may wonder what cholesterol really is. Cholesterol is actually an essential part of the body, but too much of certain kinds will cause a pile of trouble.  When you have your cholesterol checked the full panel will test for four kinds of cholesterol:  the total cholesterol, LDL, Triglycerides and HDL.  

     

    The LDL and Triglycerides are “bad” cholesterols.  They have been shown to increase the risk of heart attacks and strokes.  Lower numbers are best. All kinds of things will keep these numbers down.  To  name a few: high fiber, small meals, exercise, not smoking, low fat meals, limited sugar and other carbohydrates, eating mostly fruits and vegetables and many medications.  Some people are born with high bad cholesterols.  But they can still decrease their numbers with changes in how they live.  That means they can have fewer heart attacks and strokes.

     

    The HDL cholesterol is the “good” cholesterol.  Higher HDL is better. It goes up with diet,exercise, a small amount of alcohol and stopping smoking.  This cholesterol protects against heart attacks and strokes.  The HDL cholesterol can make your total high.  It is the one reason why a high total cholesterol might actually be good.

     

    The CRP test is a test which looks for inflammation.  That means we know all sorts of things will make it go up.  Even something as minor as a cold can raise this number.  Fascinating to think about it being used to look for people at  higher risk for heart attacks. The details for using this test are not fully worked out at this point.

     

    Cholesterol medicines come in many major types.  Statins like Crestor and many others have huge advantages.  They clearly can reduce the risk of heart attack and stroke.  Most people can take these medications without any problems whatsoever.  The FDA has even considered letting them be sold over the counter.  They will remain available by prescription, probably best because heart disease is serious stuff.  Better to visit with your doctor before you get into trouble.  Niacin is a vitamin that also lowers cholesterol, a good choice for some people.  Then there is the fibrate class.  These lower triglycerides  but also have other advantages.  There are a many other kinds of cholesterol medicines, but these are the major groups with many studies to support their use. 

    
    

     

  • Blog post
  • 2 years ago
  • Views: 313

• What's your family history? What's your family history?

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    While reading the work of the students in my class... “Diet Therapy for Health Professional’s”, it reminded me that perhaps everyone could benefit from doing this assignment. How much do you know about your predisposition to chronic disease?

    A part of the class is set up to assist nursing, physical therapy and pharmacy students in better understanding their own personal health habits. It’s designed to help students recognize and hopefully improve their health options. They are asked to identify their predisposition to chronic disease, and analyze food and physical activity behavior.  If they are able to shed light on their personal path, they may be able to avoid or stave off disease later in life, as well as be good counselors for their future patients.  

    In 2007 the acting surgeon general declared Thanksgiving the national family history day. Whenever family is gathered the surgeon general suggests we Americans talk about and write down the health issues that run in our families.

      “Health care professionals have known for a long time that common diseases - heart disease, cancer, and diabetes - and even rare diseases - like hemophilia, cystic fibrosis, and sickle cell anemia - can run in families. If one generation of a family has high blood pressure, it is not unusual for the next generation to have similarly high blood pressure. Tracing the illnesses suffered by your parents, grandparents, and other blood relatives can help your doctor predict the disorders to which you may be at risk and take action to keep you and your family healthy.“

     

    This semester the students used Labor Day weekend to interview family members. I’m recommending you take the advice of the surgeon general. Over Thanksgiving talk about illnesses that may run in your family with your loved ones. The Surgeon General has also given us a screening tool to make it easy.  It’s the same one I have my students use. The site is below…it’s a computerized tool that helps you to create a portrait of your family’s health.

     

    https://familyhistory.hhs.gov/

    HAVE FUN!

    I invite you to try the assignment on for yourself. Create a family health portrait…to determine your risk for chronic disease.  Secondly, you can analyze your food by using the site below to create a dietary analysis. Keep a record of your food intake for one day. Include all foods and beverages with calories and be sure to record the amount eaten.  Use the following web site http://www.mypyramidtracker.gov/  click on Assess Your Food Intake , to get started.

    The dietary assessment above provides an evaluation by comparing your food intake to current nutrition guidelines for calories, protein, fat, carbohydrates and most vitamins and minerals. It is fun and easy, and both sites are FREE!

     

    Putting these two pieces of information together helps you see how dietary habits and physical inactivity may predispose you to the ailments that have familial patterns. When I did this assignment 15 years ago….it changed my life. I thought I ate healthy, afterall I was a vegetarian..…only to discover that my sodium intake was very high and my fiber was low. My family’s chronic disease health portrait was grim. I found that hypertension, diabetes and cancer (colon) were widespread.

    It was my wakeup call and gave me the motivation to clean up my act!

    Maybe it can help you too!

    LeGreta

  • Blog post
  • 2 years ago
  • Views: 272

• The Fiber Queen! The Fiber Queen!

  • From: LeGreta_Hudson_MS_RD_CDE
  • Description:

    The Fiber Queen…

    I’ve been called by a lot of names, but the one I’m most proud of is

    “Fiber queen” or more affectionately ….The Fiber Nazi. When teaching diabetes self-management classes I emphasize the benefit of increasing fiber as it helps to decrease blood glucose levels, by slowing the absorption of carbohydrates. For people with diabetes, and EVERYONE else, looking to live a healthy lifestyle…fiber is an important part of it.  Eating more fiber is often a matter of changing the type of carbohydrate. A high quality carb in my opinion, is one that provides about 3grams of fiber per serving.  For example most whole wheat pasta has 6 grams of fiber, compared to 2 grams for regular pasta, per serving.

    What other foods have fiber you say? Look at replacing white bread or even regular whole wheat bread with…”extra fiber bread”. A person can get up to 6 grams of fiber for one slice of Oroweat-Double Fiber bread. Feast on brown rice instead of white rice. Eat potato skins…it may make a pot of mashed potatoes look strange, but just think of the nutrients! And of course we all know that beans, fruits, and vegetables give you a mix of different “types” of fibers that are beneficial. I bring up the “types” of fiber, because all fiber is not created equal. Food manufactures have figured out “whole grain” or in other words…”high fiber”… has become the latest health craze! They have found a way to manipulate us once more, BUT…. I’m getting off track…..I’ll reserve my rant about isolated vs. intact fibers for another chat.

     

    Scientist’s have their labs (full of test tubes and potions) and so do dietitians…ours is called the grocery store. People just want to know what to eat and where to buy it! While watching a student presentation (supermarket tour) this week at our local grocery store…it struck me that last year when the students did this tour there weren’t as many whole wheat pastas on the shelf. Now there were at least 5 different brands, with each having as many as 5 different types of whole wheat pastas….spaghetti, linguini, bow-tie, penne…etc.  Grocery stores have devoted lots of shelf space to whole wheat pasta’s.  Most supermarkets are providing shelf space to foods that are brimming with more fiber.

    In the latest edition of Diabetes Cooking…the article Tried and True: Nutrition advice that never fails…said “Let fiber fill you up!”

     

              “Foods like fruits, vegetables, and whole grains are not only rich in fiber, but also packed with nutrients. Eating more of these foods will help you feel full and satisfied after eating fewer calories…”

     

     That sounds like its good for weight loss! Typically foods high in fiber are usually low in fat!  More good news…a high fiber diet can help reduce the risk of heart disease, prevent constipation and possibly diverticular disease. 

    As I mentioned before, grocery stores are the dietitian’s laboratories; let it be your pharmacy for a healthier life. Navigating the grocery store can be a bumpy ride, but take the time to explore. Remember, healthy foods are cheaper than medicine!

    TAKE The FIBER Challenge! I always start with breakfast…Fiber One is my favorite… (The one that looks like twigs and bark according to my husband)…you don’t need much…1/2 cup will give you 14 grams of fiber. It can also be used as croutons, crunchy stuff to top yogurt or ice cream; I’ve even used it as a binder for meatloaf. You can add the cereal to spaghetti sauce or chili. I suggest you use ½ cup daily any way they see fit.

     

    How much does a person need? The average American gets about 10 -15 grams of fiber daily. Health organizations suggest we get 20 to ~38 grams a day, based on calories needs and gender. You should increase fiber gradually…with an increase in fluids also.

     

    So let’s see…Breakfast = ½c Fiber One (14g), 1c soy milk (1g), ½c blueberries (2g) and 2Tbsp sliced almond (2g)…Lunch = turkey sandwich (12g), apple (5g)….Oh, I can quit now…36 grams of fiber….I’ve taken my medicine before dinner!

    Take the challenge!

    Le Greta

  • Blog post
  • 2 years ago
  • Views: 636

• Nesting Nesting

  • From: Jan_Swaney_MD
  • Description:

    Nesting

     

    This weekend we packed-up the Prius and headed across country to the campus our son, a college sophomore, now calls home. The empty nest is far from new, but somehow I feel it more acutely when I’m on his turf, climbing 3 flights of stairs to reach the small dorm room where he nests and sleeps, suspended a few feet from the ceiling on a lofted twin bed that hovers over an institutional desk of similar size, and where every foot of floor space is committed to laundry baskets, backpacks, book shelves, trash cans, and yes, a modest beer can pyramid which conveys a respectful, “Hey Mom, we cleaned-up for you!”

     

    We had a great day filled with sporting events, a cook-out, and irresistible walk across the beautiful campus. Last year at this time I took a batch of his favorite cookies, but this time he waived it off and asked me to bring a few recipes including a copy of my mother’s “Fresh Apple Cake” and some of the Johnny Red apples I’d picked on a recent excursion to a friend’s orchard. It turns out, he’s going to prepare a meal and bake one of his favorite cakes for friends.

     

    As I drove away, absent the transfer of cookies, I realized that he this is one of many ways in which he is growing-up. He’s baking and cooking on his own now, and for the same reason my husband and I do - to be purposeful about what we eat and show that we care. Granted, its not easy to find the time to cook from scratch, but when I think of it as a way to give a gift of health and caring, then it seems like time well spent. Its even better to cook WITH the one(s) you care about – the time goes even more quickly and your collaboration in the kitchen is another way to build memories and strengthen your bond.

     

    Here’s the recipe for our family’s favorite “Fresh Apple Cake.” It’s a great fall treat and healthier than most because it uses cooking oil rather than saturated fats like butter and shortening. I don’t peel the apples because the peel is a good source of micronutrients and fiber...and not peeling also speeds up preparation! I use whole wheat pastry flour in all of my baking rather than all-purpose flour to get more fiber and nutrients into the finished product without sacrificing texture or flavor.

     

    1 1/2 C canola oil (may use 1 C oil and 1/2 C applesauce)

    2 C sugar

    3 C flour

    3 eggs

    1 t soda

    1 t salt
    

    2 t vanilla

    1/2 t nutmeg

    1/2 t cinnamon
    

    3 C chopped fresh apples (my favorite are Jonathans, but any tart apple will do)

    1 C chopped pecans or walnuts

    1 C golden raisins

    Combine oil and sugar. Add beaten eggs and vanilla. Sift together the dry ingredients and add dry to the first mixture. Stir in chopped fresh apples, nuts and raisins. Pour into a greased and floured Bundt or oblong 13” x 9” pan and bake at 325 for 1 hour and 15 minutes, or until a toothpick inserted into the center comes out clean.

     

    Jan

  • Blog post
  • 2 years ago
  • Views: 544