Month: July 2018

Whole grains vs. regular grains: What’s the difference?

Chances are you eat lots of grains already. But are they the healthiest kind? If you’re like most people, you’re not getting enough whole grains in your diet. Aim to choose whole grains for at least half of all the grains you eat. Read on to learn about the different types and why you should skip refined and enriched grains.

Types of grains

Also called cereals, grains and whole grains are the seeds of grasses cultivated for food. They come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.

  1. Whole grains. These unrefined grains haven’t had their bran and germ removed by milling; therefore, all of the nutrients remain intact. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.
  2. Refined grains. In contrast to whole grains, refined grains are milled, a process that strips out both the bran and germ to give them a finer texture and longer shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread and degermed cornflower. Many breads, cereals, crackers, desserts and pastries are made with refined grains, too. These processed foods will not keep your blood sugar levels steady, which is why you will be hungry again soon after consumption.
  3. Enriched grains. Enriched means that some or many of the nutrients that are lost during processing are added back in later.

 

Most refined grains are enriched, and many enriched grains are also fortified — meaning nutrients that don’t occur naturally in the food are added — with other vitamins and minerals, such as folic acid and iron. Enriched grains lack fiber and are not an optimal choice because while they have traces of nutrition, many important vitamins and nutrients are lost during processing.

Choosing whole grains

Eat whole grains rather than refined grains as often as possible. Examples of whole grains include:

  1. Barley
  2. Brown rice
  3. Buckwheat
  4. Bulgur (cracked wheat)
  5. Millet
  6. Oatmeal
  7. Whole-wheat bread, pasta or crackers
  8. Wild rice

 

It’s not always easy to tell which grains are in a particular product, especially bread. For instance, a brown bread isn’t necessarily whole wheat — the color may come from added coloring. If you’re not sure something has whole grains, check the product label or the Nutrition Facts panel. Look for the word “whole” on the package, and make sure whole grains appear among the first items in the ingredient list.

How to enjoy more whole grains in your diet

Try these tips to add more whole grains to your meals and snacks:

  1. Enjoy breakfasts that include whole-grain cereals, such as bran flakes, shredded wheat or oatmeal.
  2. Substitute whole-wheat toast or whole-grain bagels for plain. Substitute low-fat bran muffins for pastries.
  3. Make sandwiches using whole-grain breads or rolls. Swap out white-flour tortillas with whole-wheat versions.
  4. Replace white rice with kasha, brown rice, wild rice or bulgur.
  5. Feature wild rice or barley in soups, stews, casseroles and salads.
  6. Add whole grains, such as cooked brown rice or whole-grain bread crumbs, to ground meat or poultry for extra body.
  7. Use rolled oats or crushed bran cereal in recipes instead of dry bread crumbs.

 

Eating a variety of whole grains not only ensures that you get more health-promoting nutrients but also helps make your meals and snacks more interesting.

Get into the habit: Pack your lunch

Bringing your lunch to work is a breeze with these quick and simple strategies.

How often do you just grab whatever’s available when you’re hungry, even relying on a vending machine to supply your midday meal? Reinvigorate your lunch, save money and eat healthier with the following packing tips:

  • Pick foods from a range of food groups to maximize your energy. Choose fruits; vegetables; low-fat milk, yogurt or cheese; whole-grain bread, cereal, pasta or brown rice; and lean meat, chicken, fish, eggs or beans for your lunches.
  • Think beyond the typical sandwich and chips. Stuff whole-grain pita bread with sliced chicken, cucumbers, red onion, low-fat feta cheese and a dash of light dressing. Make kebabs with cut-up fruits and pair with low-fat yogurt as a dip. Replace peanut-butter sandwiches with another nut or seed spread like sunflower-seed butter.
  • No microwave? No problem. Keep hot foods hot with an insulated vacuum container such as a thermos. Fill with hot stew, chili, vegetable soup or leftovers for a satisfying meal on a cold day.
  • Have easy brown-bag options handy. Pair low-fat cheese sticks and smoked turkey slices with whole-grain crackers, crunchy raw vegetables and a handful of grapes, or try whole-grain pasta salad — made with chicken, vegetables and shredded Parmesan cheese — with low-fat pudding and a crisp apple. Another option: Layer hummus, sliced tomatoes and reduced-fat sharp cheddar cheese over whole-grain bread for a taste-tempting sandwich. Add a handful of baked potato chips and a fresh pear for a satisfying meal.
  • Revive leftovers. Don’t let food from the day before go to waste — turn it into a tasty lunch! Pasta dishes can be enhanced with vegetables, such as a serving of broccoli or a handful of baby spinach. Bring salads to life by adding your favorite raw veggies or protein, such as a boiled egg, chicken or tofu.

Packing lunches can be challenging if you aren’t already in the habit. Look within yourself to find barriers to success and plan solutions that work for you…and save money while you’re at it!

Lack of sleep and sitting all day damages the brain

If you are sleep-deprived or if your job has you sitting all day, your brain is being damaged. If both apply to you, that is a double-whammy that no brain can withstand. Regularly getting less than 6 hours of sleep a night can cause the same long-term brain damage as alcohol abuse. Sitting at a desk all day or spending hours watching television damages the brain in a way that can increase the risk of dementia.

Recent research found that getting too little sleep causes the brain to literally eat itself. Specialized brain cells called astrocytes are more active in brains that are sleep-deprived. Astrocytes act like miniature vacuum cleaners, sucking up unwanted cellular debris. While normally this is good, when the vacuuming goes on too long, the astrocytes begin sucking up portions of the brain’s connections called synapses.

Sedentary behavior such as prolonged sitting has been found to be associated with thinning of the medial temporal lobe of the brain. This portion of the brain is crucial to the formation of new memories. Thinning of the medial temporal lobe can be an early sign of cognitive decline and dementia.

 

Published June 18, 2018 by Dr. Daniel Thomas, DO, MS

Try some spicy snow peas for a healthy lunch

Number of servings: 6

Ingredients

  1.  1 pound snow peas, washed and trimmed of stems and strings (about 7 cups)
  2.  3 tablespoons reduced-sodium soy sauce
  3.  4 tablespoons rice vinegar
  4.  2 tablespoons brown sugar
  5.  1 tablespoon cornstarch
  6.  1/2 teaspoon Chinese five-spice powder
  7.  1 teaspoon sesame oil
  8.  1 garlic clove, chopped
  9.  Crushed red pepper, optional

Directions

Bring a large saucepan 3/4 full of water to a boil. Add the peas, reduce heat and simmer for 2 minutes. Drain the peas then plunge them into a bowl of ice water to stop the cooking. Drain again thoroughly and set aside.

To prepare the sauce, combine the soy sauce, rice vinegar, brown sugar, cornstarch and five-spice powder in a small bowl. Stir until the cornstarch and seasonings have dissolved. In a large skillet, heat the sesame oil over medium heat. Stir in the garlic and peas. Increase the heat to high, stirring frequently. Pour in the soy sauce mixture and cook until thickened, 1 to 2 minutes. Sprinkle with crushed red pepper, if desired. Serve immediately.

Nutritional analysis per serving

Serving size: 1 cup

  • Calories: 73
  • Total fat: 1 g
  • Saturated fat: Trace
  • Trans fat: 0 g
  • Monounsaturated fat: 0.5 g
  • Cholesterol: 0 mg
  • Sodium: 222 mg
  • Total carbohydrate: 13 g
  • Dietary fiber: 2 g
  • Total sugars: 4 g
  • Added sugars: 4 g
  • Protein: 3 g

Enjoy

Functional fitness: Is it right for you?

Functional fitness exercises train your muscles to help you do everyday activities safely and efficiently. Find out what it can do for you.

Do you live to exercise? Unless you’re an elite athlete, you probably answered no to that question. Most people, in fact, would say they exercise to improve their quality of life.

What is functional fitness training?
Functional fitness exercises train your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. While using various muscles in the upper and lower body at the same time, functional fitness exercises also emphasize core stability. For example, a dead lift is a functional exercise because it trains the muscles used when you pick up an object from the floor. By training your muscles to work the way they do in everyday tasks, you prepare your body to move efficiently in a variety of common situations.

Functional fitness exercises can be done at home or at the gym. Gyms may offer functional fitness classes or incorporate functional fitness into boot camps or other types of classes. Exercise tools, such as fitness balls, kettlebells and weights, are often used in functional fitness workouts.

What are the benefits of functional fitness training?
Functional exercises tend to be multijoint, multimuscle exercises. Instead of only moving the elbows, for example, a functional exercise might involve the elbows, shoulders, spine, hips, knees and ankles. This type of training, properly applied, can make everyday activities easier, reduce your risk of injury and improve your quality of life.

What are examples of functional fitness exercises?
Functional fitness exercises use multiple joints and muscles at once to train your whole body. Examples include:

  • Dead lift
  • Assisted lunge with press
  • Resisted squat with overhead press

Are functional fitness exercises for everyone?
If you’re over age 40, haven’t exercised for some time or have health problems, it’s a good idea to check with your doctor before starting any new exercise program. Similarly, women who are pregnant should check with their doctors.

It’s also a good idea to start with exercises that use only your own body weight for resistance. As you become more fit and are ready for more challenge, you can increase resistance by using weights or resistance tubing or performing movements in the water.

The functional fitness payoff
As you add more functional exercises to your workouts, you should see improvements in your ability to perform your everyday activities. That’s quite a return on your exercise investment.

Hunger vs. craving: What’s the difference?

A better understanding of these potential food triggers will help you stay on track.

Have you noticed that when food temptations strike, it often has more to do with your mood than when you last ate? You may crave food to relax, relieve stress or boredom, soothe anger, or cope with loneliness, sadness or anxiety. Indulging in cravings during these emotional times may lead you to eat too many high-calorie, sweet, fatty foods.

Everyone has a food craving at times — and yes, chocolate is at the top of most people’s list. The first step to managing your cravings is being able to identify when you’re truly hungry. Learn how to recognize the difference between a craving and hunger.

Cravings:

  • Are usually for comfort foods, such as chocolate, sweets and fatty foods
  • Are often caused by negative feelings
  • Lead to eating that makes you feel good at first, but then guilty
  • Increase during a woman’s pregnancy and menstrual cycle
  • May be stronger when you’re dieting, especially if you’re giving up your favorite foods
  • Can occur even after you’ve recently eaten
  • Pass with time

 

Hunger:

  • Usually occurs when you haven’t eaten for a few hours or more
  • Results in a rumbling stomach, headache or feeling of weakness
  • Doesn’t pass with time
  • Isn’t just for one specific food
  • Can be satisfied by a healthy snack or meal

 

If you have a craving, distract yourself. Try calling a friend, listening to music, taking a walk or bike ride, reading, or writing. If a negative feeling is causing your craving, use positive self-talk, exercise or a fun activity to improve your mood.