February/March 2005

Spring is certainly in sight. Time to get serious about your nutrition and exercise habits. If the winter months were not as "healthy" as you'd hoped - start now - you can make a big difference in 4 weeks. Get outside, start walking, and just "be moderate" about your diet - you'll be giving yourself the best gift of all.

In this month's newsletter, we will uncover some frightening breakfast foods lingering at your favorite restaurants and in your own kitchen. Next, we'll take a closer look at whole grains and where they fit into your food plan; and we'll provide some general information on the new Dietary Guidelines for Americans, just revised and released to the public last month. Finally, you'll find some healthy breakfast ideas and great new products to look for at your grocery store.

February/March Nutrition Tips: Health Alerts

Beware - Frightening Breakfasts Ahead!

Sure, you probably know that eating a McDonald's Egg McMuffin isn't going to help your waistline, but there are many other high calorie foods out there disguised as "health food." These foods appear to be "healthy" but can actually pack on the pounds faster than you can say "breakfast."

• Bagel with cream cheese - One bagel with cream cheese has more calories than 3 Krispy Krème donuts! To reduce the calories, scoop out the flesh of the bagel or only eat half - then spread a light coating of cream cheese, or add peanut butter for protein.

• Bran Muffins - Bran in the morning, that sounds healthy, right? Well, how about 500-600 calories worth of bran? Next time, eat the muffin "top," or get a mini-muffin. Or better yet, eat some bran cereal - lots less fat and sugar.

• "Smoothies" - Beware, not all smoothies are created equal. Run of the mill smoothies can run you anywhere from 500 to 800 calories. That's a lot of calories for a drink! Next time, ask for skim milk, berries, and protein powder. Avoid the juices and frozen yogurt as they bulk up the calories.

• Fruit Juice - Similar to dried fruit, juice is "healthy," but packs more calories than you might realize, and it is predominately sugar. One cup of orange juice has about 120 calories! That is almost double the calories of a whole fresh orange, without any of the fiber. Next time, save yourself calories and load up on fiber by having fresh fruit.

• Jelly and Jams - You probably thought that peanut butter was the fattening part of a PB&J sandwich, but jelly and jams can also be high calorie traps. One spoon of grape jelly boasts 50 calories of sugar, and who can use only 1 spoonful? Next time, buy all-fruit spread; it has far less calories and no added sugar.

But don't despair, even the most horrifying, high calories foods can be enjoyed on occasion. Just keep to the portions and balance it out with a low calorie healthy choice. You'll find some healthy breakfast alternatives at the end of this newsletter.

Whole Grain Help

The tides are turning frequently in the food industry. Is this product good for you? Are there too many carbs? Not enough fiber? Way too much fat? It may have taken some time, but recently, the tides are turning for those in the grain industry. Whole grains are packed with good nutrition such as vitamins E and B, potassium, fiber, zinc, iron, and phytonutrients. Therefore, they are gaining long overdue recognition and respect. While much of the food industry has recently spent way too much effort taking carbs out of products, others have engineered ways to put healthful whole grains back in.

Current research is demonstrating that those who consume whole grains are less likely to develop insulin-resistant diabetes, hypertension, heart disease, and obesity. Read on to better understand what whole grains are, and how to incorporate them into your diet.

Whole Grains 101:

• Whole grains are kernels of grain with intact seeds. The seeds are surrounded by the endosperm, a storage packet of starch used to nourish the seed for sprouting, as well as the nutrient-rich germ and bran.

• Processed whole grains are whole grains that have been cracked (as in cracked wheat bread), rolled (as in rolled oat cereal), crushed or ground (as in whole-wheat flour and bulgur) or extruded (as in whole-wheat pasta). They provide the same nutrients found in the original kernel of grain.

• Refined grains, such as white flour, have had the nutrient-rich bran and germ removed during milling, leaving behind the starchy endosperm.

• Enriched grains are refined grains to which some nutrients have been added back. Typically, niacin and iron are replaced in amounts similar to original levels, while thiamin, riboflavin and folate are replaced at levels much higher than those in the original whole grain.

Grains in the Grocer:

Finding a true whole grain product can be a tricky proposition, even for the most nutrition-savvy consumer. This year, however, whole grain hunting may get easier when whole grain products begin to sport a new seal developed by the Whole Grains Council, a group of more than 30 food companies, grain producers, and bakeries. The stamp depicts shafts of wheat and the words, "WHOLE GRAIN," followed by one of three terms: "Good Source" (at least eight grams of whole grain ingredients per serving), "Excellent Source" (at least 16 grams of whole grain ingredients per serving), or "100%," reserved for foods where all grain ingredients are whole grain. Be on the lookout for whole grain products with that stamp at your local grocer as well as the products listed below.

• Bulgur - Made from boiled, dried and cracked wheat kernels and typically sold precooked, bulgur is best known paired with mint and parsley in the Middle Eastern salad, tabbouli. It also supplies a notable amount of fiber, folate, magnesium, and iron to your diet. After bringing to a boil, simmer 1 cup grain/2 cups liquid for 10-12 minutes. Use in your stuffings and pilaf.

• Millet - This tiny grain can be white, gray, yellow or red, and roasting it before cooking enhances the mild flavor. Also, it outshines whole wheat and brown rice in B vitamins! After bringing to a boil, simmer 1 cup grain/2 1?2 cups liquid for 25-35 minutes. Use in soups, casseroles, hot cereal, stuffings, and salads.

• Quinoa - This small round grain-like fruit seed that looks and cooks up like a grain has a delicate flavor and a crunchy texture. It's also rich in protein, folate, iron, magnesium, and zinc. When preparing, rinse first to remove powdery residue, then bring 1 cup grain/2 cups liquid to a boil and simmer for 12-15 minutes. Mix with other grains for pilaf or mix with raw or cooked vegetables and vinaigrette for salad.

• Barley - This tiny oval grain with a mild nutty flavor contains as much soluble fiber and more total fiber than oats. Barley is also a great source of beta-glucan, a cholesterol-lowering soluble fiber. After bringing 1 cup grain/3 cups liquid to a boil, simmer for 45 minutes. It?s a great addition to soups and pilafs.

2005 Dietary Guidelines for Americans - What does it all mean?

As most may know, the Dietary Guidelines for Americans were recently updated and released to the public, just last month. In summary, the 2005 Guidelines place a greater emphasis on the consumption of fruits, vegetables, and whole grains - foods that are naturally high in nutrients and low in calories. Also, the report stresses that it is key to eat a variety of foods in moderation, pay attention to portion sizes, and engage in regular physical activity.

Overall, the 2005 Dietary Guidelines provide 41 specific recommendations based on the latest scientific research. But, they may fail consumers by not translating the Guidelines into practical, easy-to-understand messages for eating well and staying healthy. This is understandable since there is no "one diet" for all individuals. Your best bet is to have a good understanding of your nutrition needs. Do you require extra calcium? Is your cholesterol high? Do you need to lose weight and watch your calories? Be your own advocate by understanding your nutrition needs and by choosing a diet that is suited for you. And, above all, use your common sense and be moderate.

Recommended Products:

Thomas' Hearty Grains English Muffins: These new line of English muffins are fabulous. They are an easy way to incorporate whole grains while enjoying the nooks and crannies.

Annie's Naturals Low Fat Gingerly Vinaigrette: Pan Asian food continues to rage on, and an Asian salad dressing is a great way to break free from the boring oil and vinegar. This delicious product provides a mere 40 calories per 2 tbsp and is delicious over crisp lettuce and some cherry tomatoes. Keep in mind that 2 tbsp of regular Sesame Ginger salad dressing usually has over 100 calories!

February/March Recipes: Healthy New Breakfast Ideas

Grilled Cheese muffin: Try out one of the Thomas' 100% whole wheat English muffins with some melted cheese and tomato. Simply toast the muffin, add a slice of tomato and a slice of 2% cheese and melt in the toaster oven. You'll have a low calorie, high fiber, high calcium breakfast that will hold you over for hours.

Parfait: Yogurt and granola parfaits are delicious. However, many restaurant parfaits are super high in calories. Make one at home with 6 ounces of plain yogurt or cottage cheese, 1?2 cup sliced berries, and 1?2 cup of Kashi GoLean cereal. Top with a few spoons of slivered almonds.

Egg Salad sandwich: Mash together 1 whole egg with 2 egg whites and 1 tbsp of reduced fat mayonnaise. Spread egg salad on a slice of whole grain toast, or stuff into a whole-wheat pita pocket.

Fruit smoothie: In a blender combine 2/3 cup skim or 1% milk, 1 scoop of protein powder (favorite brands include Designer Whey and Spirutein), 1 cup of fresh of frozen berries, and some ice.

For all breakfast meals, be sure to include some protein, some carbs, and a little fat. This will help you to stay full all morning long. AND drink a glass of water before leaving the house, this will prevent dehydration, which can cause fatigue and can slow your metabolism!

Healthy Regards!

Sara
http://www.sararybanutrition.com/

If you have any comments about our newsletters or ideas for future newsletter topics, please contact Melissa Buczek at melissa@sararybanutrition.com.