Tag Archives: Whole grain

How Rice is Processed

02 Thursday Aug 2012

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How Rice is ProcessedBrown rice becomes white rice by removing the germ and the inner husk (bran).  The grain is then polished, usually using glucose or talc. Processed rice has far less Vitamin E, Thiamine, Riboflavin, Niacin, Vitamin B6, Folacin, Potassium, Magnesium, Iron and over a dozen other nutrients.  And the dietary fiber contained in white rice is about a quarter of the amount contained in brown rice.

It’s important for your overall health to eat whole foods including brown rice, whole wheat and whole grain products.  Fortunately, there are many healthy options of whole grains, whole grain or whole wheat breads, pasta, pita bread, and brown rice.

Love, Health & Happiness,

Phyllis

What Happened to My Nutrients?

26 Thursday Jul 2012

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What Happened to My Nutrients?Did you know that bread and pasta made with white flour, has been striped of its nutrients?  When wheat berries are processed into white flour two out of the three nutrient-rich parts, the bran and the germ; where the fiber, vitamins (B & E vitamins) and nutrients (magnesium, zinc, folic acid and chromium) are, get discarded.  Only the starchy endosperm is used.

It’s easy to tell if you are getting a nutrient rich product by reading the ingredient list and nutrition facts label. Look for the words “whole grain or whole wheat.”  And when looking at the nutrition facts label, see how many grams of fiber there are per serving. Remember to look at the serving size, and when comparing different bread products see how many slices are in a serving, some bread packages consider one slice a serving while others use two slices as a serving.

Love, Health & Happiness,

Phyllis

Healthy “On-The-Go” Snack Ideas

12 Thursday Jul 2012

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Healthy "On-the-go" Snack IdeasTo limit the temptation of getting food on the go, plan ahead and always carry snacks!

A serving of almonds or whole grain crackers may tide you over until you get home if you are out longer than expected and find yourself getting hungry or just wanting to eat something.  Almost anything you make in your own kitchen is going to be healthier, and lower in fat and calories than anything you can get at a fast food restaurant or coffee establishment.

Here are food items that travel well:

1. Almonds, whole grain crackers and whole wheat pretzels, in single serving containers, can be kept in your car or in a purse or backpack.

2. Most other snacks are perishable and will need to be stored in an insulated lunch bag or mini ice chest.

– Whole Fruit: apple, banana, peach, pear, nectarine, plum, apricot, blueberries, pack some napkins too!

– Cut up Fruit: watermelon, cantaloupe, honeydew, or a mini fruit salad, remember to bring a fork!

– Raw vegetables: carrot sticks, celery sticks, sliced red bell peppers, jicama sticks, and napkins!

– Dairy: string cheese, yogurt and a spoon!

3.  Water is always a great choice.  Sometimes when we feel hungry, we are actually dehydrated and drinking water may be just what we need instead of food.

Love, Health & Happiness,

Phyllis

Fiber Promotes Health!

14 Thursday Jun 2012

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Fiber Promotes Health!Quiz: Which food has the highest amount of fiber?  

a.  1 apple                   

b.  ½ c. blueberries 

c.  1/2 cup black beans

d.  1 whole wheat pita

(See answers below)

Dietary fiber can be found in whole grains, fruit, vegetables, cooked beans, peas, lentils, nuts and seeds.

Fiber has important health benefits for adults and children. It promotes regularity, prevents constipation and can aid in weight loss and maintaining a healthy weight.  Fiber has also been shown to prevent some cancers, especially colon and breast cancer.  In addition, fiber may help lower the LDL cholesterol (the bad cholesterol) and total cholesterol, therefore reducing the risk of heart disease and stroke. Fiber can also help lower blood sugar, therefore helping better manage diabetes, and possibly preventing diabetes. 

A product or food item can be labeled “High Fiber” when it contains 5 grams or more per serving of fiber.  Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.  And research has shown that children who eat a wide variety of fiber-rich foods will likely continue with this healthy habit later in life!

Answers: c. 1/2 cup black beans has 6 grams of fiber; a. 1 apple has 4.5 grams; b. ½ c. blueberries has 4.4 grams; d. 1 whole wheat pita has 4.5 grams.

Love, Health & Happiness,

Phyllis