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Strong Bones Without Drinking Milk

2/20/2015

While visiting my parents this year, my mother got her bone density test back from her doctor. The results were not bad, but the tests showed that she needs to consume more calcium. Like many folks, she's not a milk drinker. I thought I would do some research for her, and find some other alternative sources for calcium that she could include in her diet. Her doctor wants her to get the calcium from her diet instead of taking a pill.

This is an issue that faces many of us as we age, and like my mother many folks don't get enough calcium in our diets. Here are some smart choices that you can add everyday to your diet without drinking milk. I love milk, but I'm lactose intolerant so milk kefir is my drink of choice.

Dairy
Yogurt (low fat) - 310 milligrams calcium for 6 ounce
Cheddar Cheese - 205 milligrams calcium for 1 ounce
Cottage Cheese (2%) - 105 milligrams calcium for 1/2 cup serving

Dark leafy Vegetables
Collard greens - 268 milligrams calcium per 1 cup cooked
Broccoli - 86 milligrams calcium in 2 cups raw
Broccoli Rabe - 100 milligrams calcium in one 2/3-cup serving
Kale - 101 milligrams calcium in 1 cup raw, chopped
Spinach - 120 milligrams calcium in 1/2 cup cooked
Bok Choy - 74 milligrams calcium per 1 cup shredded
Okra - 82 milligrams calcium in 1 cup cooked

Beans
White Beans - 63 milligrams calcium in 1/2 cup cooked (canned)
Edamame - 98 milligrams calcium in 1 cup cooked
Soybeans - 175 milligrams calcium in 1 cup cooked

Fruits
Figs - 121 milligrams calcium per 1/2 cup dried (4 figs)
Oranges - 74 milligrams calcium in one large orange and 27 milligrams in a cup of orange juice

Meats & Nuts
Sardines - 351 milligrams calcium in one 3.75-ounce can
Canned Salmon - 232 milligrams calcium in half a can
Tofu - 434 milligrams calcium per half cup
Almonds - 75 milligrams calcium per ounce (about 23 whole almonds)

Grains
Fortified cereals such as Total, Raisin Bran, Corn Flakes (read the label)
Enriched breads, grains, and waffles

Sugars
Blackstrap Molasses - 170 milligrams calcium in one tablespoon

I'm sure there are others, but as you can see there are many choices you can make very day to increase the calcium in your diet if milk is not your beverage of choice.
Tamara Carl

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Secret Ingredient

2/2/2015

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We are always watching what we eat but this simple ingredient my change the way you cook. I'm talking about the lowly bean, yes I said "bean".

Health Benefits
1. Lower Risk of Heart Disease
Studies have shown that people who eat more legumes have a lower risk of heart disease. The phytochemicals found in beans might be partially to thank, since they protect against it.
2. Fight Cancer
Beans contain a wide range of cancer-fighting plant chemicals, specifically, isoflavones and phytosterols which are associated with reduced cancer risk.
3. Beans Can Lower Cholesterol
Beans provide the body with soluble fiber, which plays an important role in controlling blood cholesterol levels. Studies find that about 10 grams of soluble fiber a day—the amount in 1/2 to 1 1/2 cups of navy beans—reduces LDL cholesterol by about 10 percent. Beans also contain saponins and phytosterols, which help lower cholesterol.
4. Bean May Help You Loose Weight
A serving of beans will help you feel full more quickly, because the rich fiber content fills your stomach and causes a slower rise in blood sugar. That should stave off hunger longer and give you a steady supply of energy.
5. Beans Can Help Manage Diabetes
Beans are a diabetes sufferer's super-food! The balance of complex carbohydrates and protein provides a slow, steady source of glucose instead of the sudden surge that can occur after eating simple carbohydrates.

Now I'm not just suggesting you eat more beans, which come to think of it is a good idea, but you can add beans to many recipes that your family will never know they are there. The addition will leave you feeling more satisfied when eating the dish and stick with you longer after the meal.

I have 3 great places we always add beans:
One is in Lasagna, now I know it doesn't sound that appetizing but, believe me it's actually better. ...Recipe.

The second dish I love to add beans to is brownies, they are decadently chocolate and delicious. With the added fiber you won't be tempted to eat the whole pan in one sitting, always good when you are watching your weight. ...Recipe.

The third place is in a cream filling that I make using ricotta cheese and beans. This filling is perfect for stuffed French Toast, Crapes for dessert, it's even good enough to ice a cake. ...Recipe.

Now I'm sure you can come up with some other places that you can sneak in beans. Your family will never know and you will be thinner for it.

Enjoy!
Tamara

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Resistant Starch

2/2/2015

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I was reading an article and the phase "resistant starch" jumped out at me. The article talked about resistant starch being a new way to control your calories when eating. Since I had never heard of resistant starch I needed to do some research on the subject. I would like to share what I have found. Most starches are digested and absorbed as glucose (sugar) through the small intestine. There are some types of starches that resist digestion and pass through to the large intestine, where they act like dietary fiber. This type of starch is called "resistant starch". We all know when we eat whole grains or beans there's lots of fiber and that fiber is what makes you feel full. Instead of telling folks to eat more fiber to loose weight they have developed a product that contains fiber that will give you the same effect. This new product is called Hi-maize Resistant Starch.

What foods have resistant starch?
Beans are the very best food source. Although the types of beans and preparation methods cause varying amounts of resistant starch (canned beans are more glycemic), in general, the starch in beans is about evenly divided between slowly-digested starch and resistant starch.

Whole, intact grains are decent sources of resistant starch. The starch in pearl barley is about 12% resistant and 43% slowly-digesting. Bulgar wheat and long grain brown rice are similar.

So what is Hi-maize Resistant Starch?
Hi-maize is a natural ingredient made from a specific type of corn which is rich in resistant starch. It's naturally white in color and can be finely ground so it's easily incorporated into foods such as bread, biscuits, cereals and pasta by partly replacing ordinary flour. This trade marked product is developed from a special hybrid of corn that is naturally high in amylose. It was developed through a natural plant breeding program over the past thirty years. The corn is grown by American farmers in the central US. After harvesting, the starch is pulled out of the corn kernel through a wet milling process. It's treated with mild heat and moisture and dried to a fine, white cornstarch powder.

Health Benefits of Resistant Starch

Resistant starch is protective of colon cells and associated with less genetic damage (which can lead to cancer).
Resistant starch is associated with more mineral absorption, especially calcium and magnesium.
Resistant starch seems to improve insulin sensitivity with improved glucose tolerance the next day.
Resistant starch leaves you feeling satisfied after eating your meal.
Resistant starch consumption is associated with lower cholesterol and triglyceride levels.
Promotes "good" bacteria, and controls the "bad" bacteria and their toxic products.
Promotes bowel regularity.
Resistant starch in a meal is associated with less fat storage after that meal.

Resistant starch is a good thing, I'm just not sold on getting it thru a man made product, when it's available in many foods that are good for you. You are going to see this product used for weight control, specifically on products that you would not consider diet products. I did not find any negative information on this product. My concern is instead of learning to eat a proper diet to loose weight this product can be added to for example chocolate cake and then sold as diet food. Changing your diet is important if you are going to loose weight, it's a lifestyle change that takes work and does not happen overnight. Simply adding fiber to the product in my opinion does not make it good for you.

References:

Brighenti, Furio et al. "Colonic fermentation of indigestible carbohydrates contributes to the second-meal effect." American Journal of Clinical Nutrition 83.4 (2006): 817-822.
Cummings, JH. "The Large Intestine in Nutrition and Disease: (monograph), December 1996, ISBN 2-930151-02-1
Englyst, Klaus and Englyst, Hans. "Carbohydrate Bioavailability." British Journal of Nutrition 94 (2005): 1-11.
Englyst, Klaus, et al. "Glycaemic index of cereal products explained by their content of rapidly and slowly available glucose." British Journal of Nutrition. 89 (2003):329-339
Higgins, Janine. "Resistant Starch: Metabolic Effects and Potential Health Benefits." Journal of AOAC International 87 (2004):761-8.
Higgins, Janine, et al. "Resistant starch consumption promotes lipid oxidation." Nutrition and Metabolism 1.8 (2004): 1743-7075.
Robertson, M.D. et al. "Prior Short-Term Consumption of Resistant Starch Enhances Postprandial Insulin Sensitivity in Healthy Subjects." Diabetologia 46 (2003): 659-665.

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Ways to Avoid Holiday Weight Gain

2/2/2015

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This is the time of year when food temptation is all around us, at work, those holiday parties, and extra nights out with friends. It's hard to not gain weight over the winter months. The problem is if you gain weight more than likely it's going to stay with you the rest of the year, an extra pound or so adds up over the years.

But you don't have to fall into this trap. It's possible to enjoy holiday goodies without putting on a single pound. "Portion control is the key," says Susan Finn, PhD, RD. Finn serves as chairwoman of the American Council for Fitness and Nutrition. "I don't believe you can't eat food that you like -- even indulgences -- but it is the amount you eat."

Web MD compiled these tips to help you avoid overindulging.

1. Never Arrive Hungry
Don't go to a party when you're starving, try to have a nutritious snack before hand. If you do arrive hungry, drink some water to fill up before filling your plate.

2. Divert Your Attention
Don't look at the party as just a food event, enjoy your friends company or dancing. Focus on something other than food.

3. Pace Yourself
Take your time and look over your food selection, then eat slowly, Chewing slowly will fill you up with less food.
Another good trick is putting your fork down between every bite, this will slow your eating down.

4. Count Your Appetizers
When there are appetizers or finger food, it's easy to lose count of how many you eat. Keep track by stashing a toothpick in your pocket for each one. Set a limit and stick to it.

5. Outsmart the Buffet
When dinner is served buffet-style, use the smallest plate available and don't stack your food; limit your helpings to a single story. Go for the simplest foods on the buffet, fresh fruits and vegetables and shrimp cocktail are good choices. Watch out for sauces and dips.

6. Limit Alcohol
Avoid drinking too much alcohol at holiday parties. It's not just about calories but about control, if you drink a lot, you won't have as much control over what you eat. If you feel out of place without a drink, try sipping water or club soda, just so you have something to carry around.

7. Be Choosy
When it comes to dessert, be very selective. Limit your indulgences to small portions and only what is very appealing to you., if it's going to have calories, it has to be in my opinion CHOCOLATE.

8. Bring Your Own Treats
Whether you're going to a friend's party or an office potluck, consider bringing a low-calorie treat that you know you'll enjoy. Bringing your own dessert will make the more fattening alternatives less tempting.

9. Limit 'Tastes' While Cooking
If you do a lot of cooking during the holidays, crack down on all those "tastes". Instead of tasting mindlessly every few minutes, limit yourself to two small bites of each item pre- and post-seasoning.

10. Walk It Off
Make a new holiday tradition: the family walk. Besides burning some extra calories, this will get everyone away from the food for awhile. This was a tradition in our family growing up, after the Thanksgiving dinner we all put on our walking shoes and waked around the block, it gets you off the couch and gets the body moving.

Based on the article
By Susan G. Rabin, MA
Web MD

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Loose Weight Eat Rye

2/2/2015

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Ever wonder why in this country more of us are over weight, than in Europe. It has to do with what we eat. They are now discovering that eating whole grain rye bread compared to whole grain wheat has some benefits in regards to controlling our weight. Wheat and Rye are made up of three components, bran, endosperm and germ. The difference is the rye has more bran than wheat. Rye berries have bran not only on the outside of each berry but also in the endosperm. This may be why it has a different effect on our bodies than whole grain wheat does. The bran fills you up without all the extra calories and stays with you longer between meals.

Rye leaves You Feeling Satisfied After a Meal
Studies under the Health Grain project showed that rye products promote higher feeling of satiety after meals. If you feel full you tend not to return to the refrigerator for the snacks between meals.

Rye Bread Satisfies You Longer Than Wheat Bread
Not only does rye satisfy you after the meal but it stays with you longer, thus avoiding the snacking.
Swedish University of Agricultural Sciences in Uppsala Nutrition Journal. August 26, 2009

Rye Lowers Insulin Response and Improves Blood Glucose Profile
In the fight against diabetes and obesity, foods that produce a low insulin response and suppress hunger can be extremely useful. A cross-over study by Scientists at Lund University in Sweden showed that the endosperm in whole grain rye bread best controlled blood sugar and regulated appetite.
Nutrition Journal. September 25, 2009

Rye and Digestive Health
Dietary fiber from rye appears to be more effective than wheat, and improve general health of the digestive system. There simply is more fiber in rye than wheat.

Rye May Also Reduce Colon Caner
Lignans are natural components of plants found in rye and other foods that may reduce the risk of certain cancers. The added fiber in rye may also reduce the risk of colon cancer due to improved bowel function.

Rye is Good For the Heart
The consumption of whole grain rye bread or rye cereals lower the risk of cardiovascular disease and risk of heart failure. It has also been suggested that the elderly by increasing consumption of dietary fiber breakfast cereals have a lower risk of cardiovascular disease.

Rye Reduces Cholesterol
In a 4-week study of 18 men and 22 women who consumed random bread of wheat and rye, it was concluded that rye bread in daily eating habits is an effective and practical method for reducing LDL cholesterol levels in men. Another study showed that cholesterol levels were significantly higher after a diet low in fiber than following a diet high in fiber.

With all these benefits to eating rye bread, why not try some for yourself. I offer two types of rye bread. A light rye with caraway seeds and a dark rye bread with caraway seeds and herbs. Both types of rye breads sell for $6.50, you can pick it up at the Farmer's Market on Saturdays or stop by my house.

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Loose Weight Eat Whole Grains

2/2/2015

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Losing weight is difficult, but it is critical for your health. If you are overweight, you have taken the first step toward a healthier life by identifying that you need to lose weight. Certain foods can help you reach your goals by satisfying your hunger for fewer calories than your usual choices, as well as preventing hunger so you end up eating less food overall. Whole grains are packed with fiber, which fills you up and gives you lasting energy. Mayo Clinic reports that high-fiber foods, like whole grains, take longer to digest so you can stave off hunger, reduce your caloric intake and shed excess weight. There is also evidence if you eat whole grain foods you will burn 4% more calories every minute of every day. The effect is double you will feel fuller so you eat less and your body has to break down the food so it works harder and burns more calories in doing so, a win - win situation.

Small Steps To Loosing Weight
Step 1
Replace your usual grain foods with whole-grain alternatives. Opt for a whole-grain breakfast cereal or make your lunch sandwich on whole grain bread. Substitute white pasta for whole grain versions. You will find that you end up eating less food because the fiber in these whole-grain foods fills you up faster so you take in fewer calories. Include whole grains in each of your meals.

Step 2
I find not having sweet temptations around with easy access is key for me. When I make cookies or any treats I freeze them that way I have to think twice before eating them. When I must have an afternoon treat I set out my treat at lunch so it will thaw that way I don't feel deprived, dieting is a mind set. Keeping control of the number of treats is very helpful for my will power. A simple sweet treat that satisfies is chocolate covered prunes. Use regular or the flavored variety prunes and melt chocolate bark or a mixture of chocolate chips and bark and then toss the prunes into the melted chocolate. Lay on a cookie sheet to set up. Just one after dinner gives you a nice sweet treat that tells your body your done eating.

Step 3
When you eat is very important. Always have breakfast and make it your largest meal. Eat a large lunch and your evening meal the smallest meal of the day. This does take some getting use to but it's a simple change that has big payoffs. We eat nothing after dinner which is 3 hours before going to bed. This gives your body time to burn the calories, before you lay down for the evening. This is also very helpful if you suffer from acid reflux like I do.

If you follow these 3 easy steps you will find you are not as hungry and the pounds will start coming off, of course exercise helps but start with simple steps so you don't get to over whelmed.

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Strong Bones Without Drinking Milk

Secret Ingredient

Resistant Starch

Ways to Avoid Holiday Weight Gain

Loose Weight Eat Rye

Loose Weight Eat Whole Grains

Health &
Nutrition

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Categories

Strong Bones Without Drinking Milk

Secret Ingredient

Resistant Starch

Ways to Avoid Holiday Weight Gain

Loose Weight Eat Rye

Loose Weight Eat Whole Grains

Health & Nutrition

Archives

Categories

Health &
Nutrition