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1

Refined, Enriched, Whole-Grain: Understanding What These Words Mean

Kinsey by
Kinsey

August 28, 2008
posted to Nutrition and Diet Tips.

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While you’re in the store doing your grocery shopping, you go down the aisle and notice the words refined, enriched, and whole-grain written on grain products. These words describe the milling and making process of grain products and each term has different nutrition implications.

Let’s break it down.

Grains have three different key parts:

  • Bran- outer protective coating, which is rich in fiber and nutrients
  • Germ- seed that grows into a wheat plant, so it’s especially rich in vitamins and minerals to support new life
  • Endosperm- contains starch and proteins

grains

Quick definitions:

  • Refined- foods lose many nutrients during processing
  • Enriched- products have had some nutrients added back
  • Whole grain- products that are rich in fiber and all nutrients found in the original grain

What makes whole-grain products so nutritious is that they contain much of the bran, germ, and the endosperm.  The difference between white and wheat flour is significant - white bread is wheat bread stripped of all its naturally occurring nutrients.  Whole grains haven’t had the bran and germ removed by milling, making them better sources of fiber.  Whereas refined grains (white rice or flour) contain only the endosperm because they are stripped of the bran and germ.  These items are then enriched by adding vitamins and minerals back after the milling process, but they still don’t have the nutritional value or the fiber that whole grains contain.

It is recommended that at least ½ of the grain products you eat be whole-grain (common range is 3-5 servings).  When purchasing these items, the word whole-grain needs to be listed first or second on the ingredients list.  On the ingredient list, if whole-wheat flour is followed by enriched flour, niacin, and iron then it’s not the healthiest choice.  This is confusing because it is whole wheat, but it is not whole-grain - it came from the wheat plant and it’s all wheat, but not all grain.

*Meaning, whole-wheat options are a good choice, especially over white/enriched grains, but whole-grain products are the best and healthiest option.

whole grain bread

What counts as a serving?

  • a half cup of cooked brown rice, whole-grain pasta, or other cooked whole-grains
  • a cup of 100% whole-grain cold cereal
  • a slice of 100% whole-grain bread
  • a product containing at least 16 grams of whole-grain ingredients

Along with fruits and vegetables, whole-grain products provide disease-fighting fiber, antioxidants, and phytochemicals as well as B vitamins, vitamin E, magnesium, and iron.  Whole-grains have been proven to reduce the risks of obesity, diabetes, cancer, stroke, and heart disease.  Also, fiber is great with weight loss and maintenance because a high-fiber diet tends to make a meal more filling so you stay full for a longer amount of time; therefore you eat less and take in fewer calories.

5

Spinach and Iceberg Lettuce Will be Treated with Radiation

Kinsey by
Kinsey

August 27, 2008
posted to Health News and Nutrition.

Recent approval by the government (FDA) will allow food producers/processors to use radiation for the first time to kill bacteria in spinach and iceberg lettuce.  The radiation process will zap the lettuce to kill off E. coli, salmonella, and other harmful germs to help decrease or eliminate the likelihood of ingesting potentially, life-threatening contaminated food.spinach

Meats, particularly ground beef, have been treated with radiation for years, but food companies and consumers are somewhat weary of how this will affect the quality of the lettuce.  Some feel the texture will be limp and not as crisp, while others think it could zap out its beneficial nutrients.  The government stays firm and believes the quality of the lettuce will not be compromised and all the vitamins and minerals will stay intact.  The FDA’s decision statement agreed stating that “irradiation will not have an adverse effect” on the nutritional makeup of lettuce.

Some consumers are skeptical about using radiation to control outbreaks and feel that something should be done locally, at the farming level, rather than at the processing step.  Some people feel as though there should be tighter regulations for the farmers to follow in order to eliminate contamination issues, stating that “irradiation is not a remedy for unsatisfactory production practices.”  Caroline Smith DeWaal, food safety director for the Center for Science in the Public Interest, expressed that there isn’t much concern about the safety of irradiated foods,” but feels as though “there are simpler steps that can be taken.”  Another specialist was quoted saying “irradiation is a costly end-of-the-line technology, which should be accompanied by safer produce handling measures at the farm level.”

You be the judge, how do you feel about this?

0

Keeping a Food Journal for Weight Loss is Beneficial

Kinsey by
Kinsey

August 25, 2008
posted to Nutrition and Diet Tips.

The idea behind keeping a food journal is making yourself keep track of exactly how many calories you are taking in.  The more detailed you keep this food journal the better.  Being very detailed is noting everything, i.e. instead of writing down sandwich you should write two slices of bread, two slices of turkey, one slice of cheese, ½ tbsp mustard, two slices of tomato, four cucumber slices, and ¼ cup lettuce.

food journalIn this food journal you should write down the food you are eating, what time you’re eating, the exact portion/amount you’re consuming, and the amount of calories and fat you’re taking in.  It also would be a good idea if you noted if you were eating alone or with someone else, the mood you were in or how you are feeling, the total amount of time it takes for you to eat, and if you’re doing something else while eating (watching tv, reading, on computer, etc.).

Studies show that people who stay dedicated and keep track of a detailed food journal lose more weight and actually maintain the pounds lost.  Food journals make you responsible for really observing what you are putting into your body.  Food journals provide you with evidence that cutting calories and choosing healthier foods really do translate into weight loss.

Also, you may find it beneficial if you write yourself a goal to obtain each week after looking back at previous journal entries.  An example could be, you notice that you are only eating two servings of veggies at dinner, so you decide to incorporate at least one more serving of vegetables everyday at lunch.

Keeping a food journal can feel tedious and time consuming, but if you stay dedicated and really put forth the effort to maintain one, you will truly benefit by losing those unwanted pounds and keeping it off!

Keeping your food journal can be as simple as a notebook and pencil, or you can consider using one of the many food journal products available. Check out these reviews to learn more:

FitDay
Diet Power
Weight by Date
Sensei
Diet Bug!

0

Michael Phelps to Pitch Frosted Flakes

Brandi by
Brandi

August 21, 2008
posted to Olympics, Nutrition and Children and Teens.

frosted flakesIt was just released that upon Michael Phelps’ return to the U.S., for whom he’s won eight gold medals, he will become the poster boy for Frosted Flakes cereal.

This is the cereal, covered in sugar, packed with calories that kids across America are eating for their very unhealthy breakfasts. And the guy pitching is in fact the one who kids across America are admiring for his remarkable athleticism.

michael phelps wheatiesAfter his medal-sweep in Athens, Michael pitched Wheaties. Which seems very appropriate. The brand conveys, health and strength. Frosted Flakes is far from being the breakfast of any champion. In fact, in the newly-released Eat This, Not That for Kids!, Frosted Flakes topped the list of cereals your children should never eat… or you for that matter.

One serving of Frosted Flakes has 120 Calories, 0g Fat, 12g Sugar and only one gram of Fiber.

Compare that to Wheaties with 100 Calories, .5g Fat, 4g Sugar and 3g Fiber. Also, Wheaties is made with 100% whole grains.

With a platform primed for encouraging and promoting the health of children in America, it’s disappointing to see Michael Phelps cashing a check for the alternative.

0

Basics on Food Storage Safety to Avoid Illnesses

Kinsey by
Kinsey

August 21, 2008
posted to Nutrition.

Whether you’re putting food away in the refrigerator or freezer, you need to take caution to prevent foodborne illnesses. These illnesses are caused by microorganisms such as Salmonella, E. coli O157:H7, and C. botulinum.  Keeping foods chilled at proper temps is the best way to prevent or slow the growth of these bacteria.

food storageBasic Food Storage Tips

1. Keep appliances at the proper temperatures.

2. Make sure you are checking your appliances temps regularly and that they fall in the desired range.
Refrigerator temperature should be at or below 40° F (4° C)
Freezer temperature should be 0° F (-18° C).

3. Check storage directions on labels.

4. Most people think that only dairy or meats need to be kept cold, but don’t forget about condiments (i.e. mayo and ketchup) because most of these need to be placed in the fridge after opening.  If in doubt that you haven’t stored an item properly, it’s usually best to throw it out. Don’t chance it, you could get really sick!

4. Perishables need to be placed in the fridge or freezer right away. Stick to the “two-hour rule”.

5. Foods should not be left out at room temperature for any longer than two hours, or if the air temperature is above 90° F, it’s recommended to only have the food out for one hour.  This rule applies to all food, even take-out!

6. Don’t crowd the refrigerator or freezer.  When putting food away, it is important to leave space for air to circulate.

7. Use ready-to-eat foods as soon as possible. Refrigerated ready-to-eat foods (i.e. lunch meats) need to be eaten as soon as possible.  This is because the longer they’re stored in the fridge, the more likely bacterium that causes food borne illness can grow.

8. Keep an eye on your food, throw out spoiled food. If it looks or smells different and suspicious don’t take a chance, go ahead and throw it out.

Food safety is in your hands.  Practice these simple rules and help keep yourself safe and minimize your exposure to potential harmful and life-threatening illnesses.

0

Guest Blog: Butter is Better than Margarine

Brandi by
Brandi

August 19, 2008
posted to Nutrition and Guest Blog.

For August, the Featured Guest Blogger of the Month, and in this case Bloggers, are the dynamic sisters Janet and Greta Podleski. eat shrink and be merryThese witty ladies are the funny-bones behind the new tasty and health-conscious cookbook, Eat, Shrink & Be Merry. They’ll join us right here, every Tuesday in August, to impart nutritional wisdom and a good chuckle. Learn more about Janet and Greta at Eat, Shrink & Be Merry.

Which is butter– better or margarine? Ooops! Having a little trouble with our vowel movements again. That’s- which is “better?” Despite getting a bad rap for decades, butter is making a huge comeback. In fact, nutritional scientists are really excited about this natural fat’s amazing health properties. In this week’s blog, you’ll find out what all the fuss is about, and you’ll learn a simple trick to make butter even better.

Catch the girls’ other guest video blogs at DietsInReview.com:
Healthy Breakfast Recipe

Mini Diets

2

Top Reasons to Eat Fiber

Kinsey by
Kinsey

August 19, 2008
posted to Nutrition, Healthy Lifestyle and Diet Tips.

We’ve all heard that fiber can be beneficial for weight loss and overall health. But what’s the big deal? Here are five reasons eating your recommended fiber every day is good for you.fiber

1. Fills you up. Eating fiber helps keep you full and minimizes those frequent cravings/hunger occurrences.  Due to fibers ability to promote satiety, it helps in weight loss/maintenance.  If you eat fiber rich foods (fruits, vegetables, and whole-wheat products) you can curb your hunger and feel satisfied.

2. Keeps you regular. Eating fiber has been shown to play an important role in keeping the digestive system running smoothly. Fiber serves as an bulking agent, which helps move food through your digestive tract.

3. Heart Health. Fiber, especially soluble fiber, has been linked to reducing your risk of heart disease by lowering blood cholesterol levels.  This happens because fiber interferes with cholesterol during absorption in the digestive tract.

4. Diabetes. Whether trying to prevent or living with diabetes, consuming a diet high in fiber-rich whole-grains, fresh fruits, and vegetables has been shown to help diabetics manage their blood sugar and cholesterol levels.

5. Prevent Cancer. Finally, a high fiber intake has been shown to prevent cancer, mainly due to promoting regularity, which in tern keeps your digestive system healthy and frequently moving.

The best way to guarantee you are consuming the recommended 25 grams of fiber you need daily is to eat as many fruits, vegetables, and whole-grains you can handle!

0

Guest Blog: Eating Healthy During and After Pregnancy Easier than You Think

Brandi by
Brandi

August 15, 2008
posted to Nutrition, Guest Blog and Healthy Lifestyle.

Susan Johnson is the guest blogger today at DietsInReview.com. She is the mastermind behind Susan’s Healthy Gourmet, a meal delivery service with a focus on nutrition and quality. Susan lives in Southern California, where she actively pursues a healthy lifestyle and has a passion for sharing that knowledge with others.

susans healthy gourmet

Many moms-to-be think, “Hey, now I’m eating for two, so nothing is off limits!” Not true! You only need about 300 more calories a day. Three meals and two snacks a day will keep both you and your little one healthy and provide you with enough energy to enjoy the next nine months. pregnant

First the basics: Stick to lean meats, fresh fruit, colorful vegetables, brown rice & wheat pastas. Choose low-fat dairy products, and keep hydrated with plenty of water. Limit your caffeine and sweetened beverages. Choose healthy fats like olive oil, nuts, avocados, seeds and peanut butter. Find a low-fat salad dressing you really like. For fish, salmon is your best bet. Avoid raw fish, and fish high in mercury, such as swordfish and solid white albacore tuna.

Here are a few tips to help you plan what you should be eating while pregnant:

Breakfast. One of our favorite recommendations for an easy breakfast or snack is a smoothie. Blend low or nonfat yogurt with fresh fruit and ice. If you are feeling nauseous, you can slowly sip this treat over time. Our favorite combinations include peanut butter and banana, and strawberry banana. Another quick tip - if you cut and freeze the fruit in chunks and put in baggies, it’s cold enough that you don’t need the ice. It’s great to add juice to your smoothie, but opt for  fresh squeezed when possible and for more anti-oomeletxidants, try pomegranate juice.

Eggs are Important. One of the best foods for you and your baby are eggs. They contain choline, which helps promote brain development and memory function early in life while adding variety to your daily menu. Keep fresh veggies on hand to make hearty omelets.

Snacking. Try these healthy recommendations:
1. Hummus with wheat pita chips and fresh veggies.
2. Feel like a kid again and make Ants on a Log – celery sticks stuffed with peanut butter and topped with raisins or dried cranberries.
3. Nibble on healthy nuts – these great treats have lots of calories, so keep your portion small.
4. Keep some healthy granola bars like Kashi on hand for a quick pick-me-up. 5. Make your own yogurt parfaits – layer your favorite flavor of low or nonfat yogurt with berries, peach slices, mango – whatever you like – and top with granola. If you want a dessert, top with a little chocolate syrup and you’ve got a healthy chocolate sundae.

Lunch. Keep lunches easy – turkey sandwiches on wheat with lettuce, tomato and a slice of provolone cheese. Add grapes or an apple and a few carrot sticks and you’ll have lots of energy and feel great.

saladsSalads. For lunch or dinner, salads are so versatile! Keep many colorful fruits and vegetables on hand and try different lettuce mixes. Top with seeds and dried blueberries, or grapes, Mandarin oranges and slivered almonds. Add grilled chicken or shrimp and serve with a vinaigrette.

Dinner. For dinner, pair lean meats or salmon with sweet potatoes or brown rice, then add your favorite steamed vegetables and beans. Enjoy wheat pasta tossed with vegetables, chicken, and marinara. Serve with a green salad. For dessert, choose a nonfat sorbet, or an apple with a wedge of cheese.

pastaPost-pregnancy
After your baby is born, it’s important for both you and your husband to stay healthy and eat well for the sake of the baby. What can you do to make it easy?

Before the baby arrives, make and freeze homemade soups, your favorite casseroles and crockpot meals in packages for two servings. Take frozen meat out the night before and thaw all day in the refrigerator. Keep grapes frozen as a treat, and buy small one-size serving packs of nuts and other snacks. Buy pre-packaged greens, already prepped fruits and vegetables, and healthy jarred sauces.

If there is a service such as Susan’s Healthy Gourmet where you live, you might consider ordering a week or two of meals to help you out. This is a special time in your life, so enjoy it!

Guest Blog Series: Look for the following badge on your favorite health sites to see if they have been a featured guest blogger on DietsInReview.com.
Diets in Review - Weight Loss and Health Blog
See other posts from our Guest Blog series. If you would like to apply to be featured as a guest blogger please contact us.

2

Is Bacon a Healthier Choice than Tilapia?

Kinsey by
Kinsey

August 14, 2008
posted to Nutrition, Diet News and Diet Tips.

This headline drew much attention after Wake Forest University conducted a study and concluded, “the inflammatory potential of hamburger or pork bacon is lower than the average serving of farmed tilapia.” Well first off, this does not make me want to jump up and start consuming bacon in place of fish because bacon is incredibly high in sodium, fat, and calories.  baconHowever, the information in this study did bring up a good point… that not all fish is created equal in terms of being the most nutritious choice.

Basically what this study did was look at different types of fish and examine the amount of omega-3 and omega-6 fatty acids present.  Omega-3, which is present in most fish, has been proven to have very beneficial effects on heart health (showing anti-inflammatory effects), and where as omega-6 is needed in certain proportion to omega-3, too much omega-6 has been linked to being a pro-inflammatory (inflammation/pro-inflammatory is not good for your heart!).

Fish such as salmon, bronzini, and farmed trout are very high in omega-3 whereas tuna, grouper, and snapper do not provide a significant source.  Certain fish, including farmed catfish, tilapia, and salmon are rich in omega-6; more importantly are high in arachidonic acid (pro-inflammatory omega-6).  Tuna, farmed tilapia, and farmed catfish, three of the most commonly eaten fish, actually contain more omega-6 than omega-3 fatty acids.

While conducting this study, the researchers found that some of the tilapia sampled contained more arachidonic acid and less omega-3 than bacon or hamburger.  The biggest thing to pull from these findings is being skeptic about buying farm raised fish; it is very likely that their feed could be responsible for the increased omega-6 occurrence.  From all my readings and research, I highly recommend buying “wild” fish and avoiding all “farm-raised” fish.

tilapiaAlthough bacon may be lower in arachidonic acid, it is definitely higher in sodium, fat, and calories versus fish/tilapia.  I have said before and it has been clearly proven time and time again, that a high calorie and fat intake directly correlate to heart problems and disease (with an increase in inflammation).

So, I recommend sticking with fish, because it is a great source of high quality protein and fewer calories then bacon, but try to buy “wild” fish.  If you want to eat bacon, please limit the amount you eat and try to only eat it on occasion.

2

How to Eat Like an Olympian

Kinsey by
Kinsey

August 12, 2008
posted to Olympics, Nutrition, Healthy Lifestyle and Diet Tips.

Well let’s face it… we will never need to eat exactly like an Olympian unless we’re training like one, because their calorie needs are probably higher than what we need. However, an Olympian’s diet, for the most part, is ideal believe it or not, but it boils down to making good nutritional decisions. For an Olympian, healthy eating is a lifestyle. They view food as a fuel, rather than an obsession.

Key components to an Olympian’s diet:

olympic rings

  1. Don’t skip meals. This includes breakfast! It’s important to eat healthy and regularly. In doing so, you are providing your body with the energy and nutrients that are needed for optimal health and weight maintenance.
  2. Variety, variety, variety! Don’t allow yourself to get into a rut, which may end up causing you to snack on your junk food of choice. If you have a craving for chips, cookies, or chocolate, allow yourself to indulge. If you constantly pass on temptation, then the day you do take a bit of the cookie you may end up eating the entire bag because you had restricted yourself for so long. Eating cookies on occasion isn’t the worst thing in the world.
  3. Pick nutrient dense foods. Try to avoid empty calories. You want to provide yourself with nutrient packed foods. This will provide you with vitamins, minerals, and you’ll find them more filling and satisfying.
  4. Limit fat, but do not avoid it. The right kind of fat is important for optimal health. Try to minimize the amount of trans and saturated fats you eat and eat more mono-unsaturated fats.
  5. Choose whole-wheat, whole-grain. Whole grains provide you with fiber, which is great for your health!
  6. Go lean with your protein! Try to minimize the amount of red and high fat (i.e. pork) meats you eat and switch to more lean sources, such as fish, chicken, and turkey.
  7. Limit or avoid alcohol. Alcohol in moderation (one drink a day) has been shown to provide you with some health benefits. However, excessive alcohol consumption has been proven to take a toll on your body and health.
  8. Fill up on fruits and veggies. Fruits and veggies are the original fast food! They are easy to carry with you and are the true definition of a nutrient-dense food.
  9. Include dairy. Pick low-fat or fat-free dairy choices.

Eating like an Olympian boils down to eating healthy and making it your way of life, not just a fad to drop a few pounds.

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