Tag Archives: whole grain

Make Healthy Substitutions in Your Recipes

My name is Carolyn and I blog about my weight loss journey on Weight Watchers over at Lovin’ Losing. I enjoy reading, baking, running, and playing with my furbabies.

In my experience, when trying to lose weight one of the most difficult things to do is learn how to cook healthy. Food is an integral part of our lives and cultures and often, friends and family who aren’t trying or don’t need to lose weight have a hard time adjusting when you start changing their favorite recipes. Sometimes the cook tries to make two versions of meals to appease everyone, gets overwhelmed with the work involved, and quits their weight loss journey. I’m here to say, that doesn’t have to be you!

Here are a few tips for getting friends and family on board with healthier cooking.

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Whole Grain Fiber Can Lead to Longer Life

We’ve heard for years that fiber is good for us in many different facets. It helps keep us regular, fills us up, and has even been shown to prevent cancer. Now, this miracle substance can lead to a longer life.

A study published on February 15, 2011 on the website of the Archives of Internal Medicine, found that higher levels of fiber appears to lower the risk of dying from respiratory and infectious diseases, as well as a reduced level of death from cancer in males. We have long known that fiber has a positive effect on heart health, so the results of the study were not surprising.

“The benefits of fiber are broader than what had been anticipated or previously studied,” says Frank Hu, M.D., who was the co-author of an editorial that accompanied the study, which was funded by the National Cancer Institute. (more…)

Anti-Inflammatory Diet: Secret to Disease-Free Living

Inflammation is a major health problem, particularly as we get older. The term “inflammation” refers to a pretty broad spectrum of health issues, including symptoms such as pain, swelling, and redness of an affected organ or tissue.

So, where does diet come into play? Well, a poor diet can cause chronic inflammation, which could lead to arthritis and various auto-immune diseases. Proponents also point to the growing evidence that long-term inflammation can lead to some cancers, heart disease, high blood pressure and even Alzheimer’s disease.

The key may be in a hormone called prostaglandins. These hormones are produced to regulate our body’s inflammatory response and come from the fats we eat. There is evidence that shows that the types of prostaglandins produced in our body can depend on the types of fat eat. So, in order to adhere to an anti-inflammatory diet, you need to stick with eating “good” fats and avoid “bad” ones. (more…)

January 28 is National Blueberry Pancake Day

Pancakes might be delicious, but they aren’t usually billed as one of the most nutritious foods. You can up the health value of your favorite flapjacks by using wheat flour instead of white flour and today, National Blueberry Pancake Day, add some berries for an extra nutrient boost.

While most of us love to eat pancakes, many of us aren’t quite sure how to cook them with prowess.

The first step is choosing the right equipment. The key to a perfect pancake? The pan. Choose a pan that has an advanced nonstick surface that is durable and metal utensil safe, so foods that are prone to sticking, like pancakes, easily slide off, even when little or no butter or oil is used.

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America’s Greatest Chefs are Keen on Quinoa

Packed with protein and hundreds of years of wisdom, quinoa may be not only one of the most practical ingredients a chef can use, but also one of the most devious, for it has been fooling us all for hundreds of years.  This tiny ingredient, usually assumed to be a grain, isn’t really that at all—it’s a seed.

Though it leads a life of deceit and disguise, this unassuming ingredient can make a bold impact on a dish when prepared well.  And it’s a feel good ingredient, too, packed with 12-18% protein and containing a balanced set of essential amino acids.  Today, some of the most progressive chefs are keen on quinoa, and share suggestions for incorporating this once-sacred ancient plant in your own dishes:

Bread Battle: Sprouted-Grain vs. Whole-Wheat

BreadIs sprouted grain bread better for you than whole wheat? The Nutrition Lab at the Los Angeles Times weighs in: only a little. While both breads are substantially more nutritious than white bread, the nutritional differences between sprouted grain bread and whole wheat bread is minimal.

Whole-wheat bread is made from wheat kernels that are ground into flour. The flour in white bread is made from just the endosperm of the wheat kernel. The wheat lacks the germ and shell, and is therefore stripped of much of its nutrient.

In sprouted-grain bread, the wheat kernels are allowed to sprout before they are ground down and then baked into bread. Because the sprouted grains are not made into flour, this type of bread is sometimes call “flowerless”–although it still contains gluten. Sprouted-grain bread can be made from a variety of sprouts, including millet, oat or soy.

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Quick, Healthy Breakfast Ideas for Every Schedule

Pamela Ofstein is the Director of Nutrition Services at eDiets.com, a leading provider of weight loss services, information and products.

I have three kids, a husband and myself (oh wait, my dog, too!) to get ready first thing in the morning and out the door – it’s utter chaos! There are many days that I get so wrapped up in the hustle that I am half-way to work before realizing I didn’t eat breakfast!

You probably heard your parents say, “Breakfast is the most important meal of the day.” Well, they were right! Why, you ask? Research has shown that men and women who eat breakfast every day are far less likely to become obese, compared to those who skip the first meal of the day.

Breakfast helps to fuel your body for the start of the day, so it’s important to choose nutrient-dense foods to fill your tank! It doesn’t have to be a huge fare. A simple meal containing a balance of complex carbs, protein and healthy fats is usually a good combination.

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Get More Fiber in Your Diet the Natural Way

Even though the American Heart Association recommends 25-30 grams of dietary fiber daily to help prevent disease and regulate bodily functions, it has been reported that nine out of ten Americans still consume only about half that amount.

As  consumers seek more ways to consume fiber, food companies are responding by reformulating products to include more whole grains and fiber supplements to soups, yogurts, granola bars, baking mixes and even Splenda, a zero-calorie sweetener made from sucralose.

While it’s certainly positive to see people consuming more fiber, Tanya Zuckerbrot, MS, RD, the author of bestselling The F-Factor Diet and SkinnyInTheCity.com cautions that as fiber becomes a nutrition trend, companies are adding  fiber to foods that are inherently not healthy.

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17 Healthy Carbohydrates You Should be Eating

The 17 Day Diet seems to be all the rage these days. Created by Dr. Mike Moreno, the diet was recently featured on The Doctors and the Dr. Phil Show. To go along with this “17” craze, we’re featuring a list of 17 healthy carbs that you should be eating for overall health.  With so many healthy options, you’ll never fall into a food rut again!

1. Oatmeal. It may seem boring, but oatmeal is such a delicious and filling breakfast choice. With lots of fiber, five grams of protein, 27 grams of carbs, three grams of fat and only 150 calories, you get a lot of nutritional bang for your bite!

2. Barley. Also high in fiber, barley is great in soups, as a whole-grain side or even as a healthy rice replacement in risotto!

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We Love Quaker’s New and Improved Oatmeal Varieties

I have never understood oatmeal nay-sayers who turn their nose up at a bowl of warm, chewy and hearty oats. From cinnamon raisin to maple spice, from rolled to steel cut, from flavor to texture, the world of oatmeal is limitless.

Our friends at Quaker Oatmeal believe so too. Quaker, the unofficial king of oatmeal, has just rolled out a delicious line of new and improved oatmeal varieties. They were also generous enough to allow DietsInReview.com to sample some of their new offerings.

This new line can now be found at grocery stores all over the country. Since they are all instant varieties, the new Quaker oatmeals make a super quick and healthy breakfast that takes mere minutes to prepare. Plus, there is a flavor for everyone – kids included! Be sure to read about the cool new “Mix- Up Creations.”

Here is a sneak peak at Quaker’s new oatmeals. (more…)