Category Archives: diet

Research: Black Rice Full of Healthy Nutrients

Posted on August 29, 2010 by continuum wellness| Leave a comment

Rice is the worlds most popular food. Just when everyone is getting used to brown rice, ancient black rice is making a strong debut. New research is showing the outstanding benefits of black rice. Once only available to emperors. That holds true no more, we can all have some thanks to free marked economics. Black rice costs a bit more, but a little goes a long way.  If you’re wondering where and how to obtain the health benefits of fruits like blueberry in the dead of winter (if you prefer to eat seasonal food)… pull out your stash of black rice.  According to new research just a spoonful of black rice bran (10 cooked spoonfuls) is more nutrition dense than blueberries with less sugar and more fiber.

If you want to purchase black rice, the health benefits are in the whole grain  version.  Prices can vary widely, find a good product at a price that works with your budget.
Here is information on how to cook black rice (click here).

Black rice rivals pricey blueberries as source of healthful antioxidants

BOSTON, Aug. 26, 2010 — Health conscious consumers who hesitate at the price of fresh blueberries and blackberries, fruits renowned for high levels of healthful antioxidants, now have an economical alternative, scientists reported here today at the 240th National Meeting of the American Chemical Society (ACS). It is black rice, one variety of which got the moniker “Forbidden Rice” in ancient China because nobles commandeered every grain for themselves and forbade the common people from eating it.

“Just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants,” said Zhimin Xu, Associate Professor at the Department of Food Science at Louisiana State University Agricultural Center in Baton Rouge, La., who reported on the research. “If berries are used to boost health, why not black rice and black rice bran? Especially, black rice bran would be a unique and economical material to increase consumption of health promoting antioxidants.”

Like fruits, “black rice” is rich in anthocyanin antioxidants, substances that show promise for fighting heart disease, cancer, and other diseases. Food manufacturers could potentially use black rice bran or the bran extracts to boost the health value of breakfast cereals, beverages, cakes, cookies, and other foods, Xu and colleagues suggested.

Brown rice is the most widely produced rice variety worldwide. Rice millers remove only the outer husks, or “chaff,” from each rice grain to produce brown rice. If they process the rice further, removing the underlying nutrient rich “bran,” it becomes white rice. Xu noted that many consumers have heard that brown rice is more nutritious than white rice. The reason is that the bran of brown rice contains higher levels of gamma-tocotrienol, one of the vitamin E compounds, and gamma-oryzanol antioxidants, which are lipid-soluble antioxidants. Numerous studies showed that these antioxidants can reduce blood levels of low-density lipoprotein cholesterol (LDL) — so called “bad” cholesterol — and may help fight heart disease. Xu and colleagues analyzed samples of black rice bran from rice grown in the southern United States. In addition, the lipid soluble antioxidants they found in black rice bran possess higher level of anthocyanins antioxidants, which are water-soluble antioxidants. Thus, black rice bran may be even healthier than brown rice bran, suggested Dr. Xu.

The scientists also showed that pigments in black rice bran extracts can produce a variety of different colors, ranging from pink to black, and may provide a healthier alternative to artificial food colorants that manufacturers now add to some foods and beverages. Several studies have linked some artificial colorants to cancer, behavioral problems in children, and other health problems.

Black rice is used mainly in Asia for food decoration, noodles, sushi, and pudding. Dr. Xu said that farmers are interested in growing black rice in Louisiana and that he would like to see people in the country embrace its use.

###

The American Chemical Society is a non-profit organization chartered by the U.S. Congress. With more than 161,000 members, ACS is the world’s largest scientific society and a global leader in providing access to chemistry-related research through its multiple databases, peer-reviewed journals and scientific conferences. Its main offices are in Washington, D.C., and Columbus, Ohio.
Photo credit: Pattaya Daily News

Posted in diet, food, healthy eating, nutrition, wellness

Tagged , , ,

Choose Whole Grains to Boost Your Health

Posted on March 18, 2010 by continuum wellness| Leave a comment

What’s for breakfast? The selection is huge. The menu can include such items as waffles, pancakes, omelets, bagels, fruit bars, power bars, protein shakes, a piece of fruit, sausages, or cold cereal. With all this to choose from, which items will best fuel the brain of your growing child or an aging adult? You guessed it. Whole grains.

Whole Grains
Whole grains are the nutritious foods that have sustained humanity since ancient times. Whole grains offer variety to the diet and provide healthy bulk (fiber) allowing you to feel full and satisfied. Whole grains do not include refined cereals. Nope. They may be tasty but the nutritional value of two simply do not compare. Whole grains help the body to stay in balance warding off diabetes and heart problems.

Whole grains:
brown rice
buckwheat
bulgur (cracked wheat)
oatmeal
popcorn

Ready-to-eat breakfast cereals:
whole wheat cereal flakes
muesli

whole grain barley
whole grain cornmeal
whole rye
whole wheat bread
whole wheat crackers
whole wheat pasta
whole wheat sandwich buns and rolls
whole wheat tortillas
wild rice

Less common whole grains:
amaranth
millet
quinoa
sorghum
triticale

Refined grains:
cornbread*
corn tortillas*
couscous*
crackers*
flour tortillas*
grits
noodles*

Pasta*
spaghetti
macaroni

pitas*
pretzels

Ready-to-eat breakfast cereals
corn flakes

white bread
white sandwich buns and rolls
white rice.
*Most of these products are made from refined grains. Some are made from whole grains. Check the ingredient list for the words “whole grain” or “whole wheat” to decide if they are made from a whole grain. Some foods are made from a mixture of whole and refined grains.

Some grain products contain significant amounts of bran. Bran provides fiber, which is important for health. However, products with added bran or bran alone (e.g., oat bran) are not necessarily whole grain products.

Add the Power of Whole Grains to Your Diet
According to a recent study teens and young adults were at risk for developing health problems because of the low daily amount of whole grain consumption.

One of the easiest ways to put whole grains in your diet, is to shop for them so you can cook up whole grains to eat for breakfast and/or dinner. It will save you money, time and your health.

Posted in adolescents, breakfast, children, diabetes, diet, family, food, health benefits of food, healthy eating, nutrition, self-care

Tagged , , , , , , ,

Tofu Recipe: Sesame Peanut Crusted Tofu

Posted on March 17, 2010 by continuum wellness| Leave a comment

This recipe looked so yummy, I wanted to share it here. If you have tried tofu and didn’t care for it, hang in there. Tofu itself is bland. With the help of flavorful recipes you’ll be on your way to incorporating tofu into your diet.

For all of the details, go here. Here is the recipe below.

Sesame Peanut Crusted Tofu
vegan, serves two

Ingredients:
2 cups diced tofu, extra firm
3 Tbsp creamy peanut butter
1/4 cup white sesame seeds
3 Tbsp peanut or olive oil
1 lime, juiced
3 Tbsp soy sauce
2 Tbsp water
2 Tbsp agave syrup
1 tsp red pepper flakes (or cayenne)
2 Tbsp fresh ginger, chopped
3 garlic cloves, grated or chopped
garnish: chopped cilantro and fresh chopped ginger/garlic

Instructions:

In a soup or saute pan:
Add oil, garlic, ginger, peanut butter, agave syrup, lime juice and a pinch of sesame seeds.
Saute on medium-high heat for a minute.

Tofu:
Chop into cubes or thin slices and marinate in 3-4 tbsp soy sauce soy sauce and 2 Tbsp water for five minutes (while you do the first saute above).

Add tofu to pan with the peanut mixture.
Stir/toss well over high heat for a minute to coat tofu.
Turn heat to medium.
Cover pan and allow steam and heat to cook tofu for a few minutes.
Constantly move covered pan around, to preventing burning.

Uncover pan and check for doneness of tofu. It should be fluffy from the steam and cooked through.
If the mixture looks dry, add a Tbsp of water and a tsp of soy sauce and re-cover to steam.

Once the tofu looks fluffy with a few browned edges, turn heat to medium-low.
Sprinkle in red pepper flakes and toss tofu a few times-gently.

Pour in sesame seeds. Allow the seeds to stick to tofu.
Add more or less if necessary to coat about 1/2 of the total surface area of the tofu.

Saute sesame crusted tofu for a few minutes- uncovered.
Sesame seeds should be crusted and lightly toasted.

Serve over a bed of fresh chopped cabbage or on a bed of steamed veggies and brown rice.

Garnish with garlic/ginger/cilantro.

Posted in diet, food, healthy eating, recipes, soy

Tagged , , ,

Healthy Eating Often Overlooked in Diabetics

Posted on September 10, 2009 by continuum wellness| Leave a comment

A research study with over 2,500 participants diagnosed with type 2 diabetes discovered poor eating habits often remained unchanged. Even when participants had healthier food in the refrigerator the preferred foods eaten had too much salt, sugar and saturated fats. Read the abstract below.

Abstract
Background

Little has been reported regarding food and nutrient intake in individuals diagnosed with type 2 diabetes, and most reports have been based on findings in select groups or individuals who self-reported having diabetes.
Objective

To describe the baseline food and nutrient intake of the Look AHEAD (Action for Health in Diabetes) trial participants, compare participant intake to national guidelines, and describe demographic and health characteristics associated with food group consumption.
Methods

The Look AHEAD trial is evaluating the effects of a lifestyle intervention (calorie control and increased physical activity for weight loss) compared with diabetes support and education on long-term cardiovascular and other health outcomes. Participants are 45 to 75 years old, overweight or obese (body mass index [BMI]?25), and have type 2 diabetes. In this cross-sectional analysis, baseline food consumption was assessed by food frequency questionnaire from 2,757 participants between September 2000 and December 2003.
Statistical analysis

Descriptive statistics were used to summarize intake by demographic characteristics. Kruskal-Wallis tests assessed univariate effects of characteristics on consumption. Multiple linear regression models assessed factors predictive of intake. Least square estimates were based on final models, and logistic regression determined factors predictive of recommended intake.

Results
Ninety-three percent of the participants exceeded the recommended percentage of calories from fat, 85% exceeded the saturated fat recommendation, and 92% consumed too much sodium. Also, fewer than half met the minimum recommended servings of fruit, vegetables, dairy, and grains.

Conclusions
These participants with pre-existing diabetes did not meet recommended food and nutrition guidelines. These overweight adults diagnosed with diabetes are exceeding recommended intake of fat, saturated fats, and sodium, which may contribute to increasing their risk of cardiovascular disease and other chronic diseases.

American Dietetic Association

Posted in African American, diabetes, diet, wellness, Western diet

Mercury Warning: It’s in the Fish

Posted on August 20, 2009 by continuum wellness| Leave a comment

A recent government study of approximately 300 rivers and streams found mercury prevalent in all of the fish tested. Mercury is a metal. The substance is toxic and wreaks havoc on the nervous system, can lead to insanity and a host of other degenerative conditions.

The study by the U.S. Geological Survey is the most comprehensive look to date at mercury in the nation’s streams. From 1998 to 2005, scientists collected and tested more than a thousand fish, including bass, trout and catfish, from 291 streams nationwide.

Some of the highest mercury levels in fish were detected in the remote blackwater streams along the coasts of the Carolinas, Georgia, Florida and Louisiana, where bacteria in surrounding forests and wetlands help in the conversion. The second-highest concentration of mercury was detected in largemouth bass from the North Fork of the Edisto River near Fairview Crossroads, S.C.

“Unfortunately, it’s the case that almost any fish you test will have mercury now,” said Andrew Rypel, a post-doctoral researcher at the University of Mississippi who has studied mercury contamination in fish throughout the Southeast. He said other research has shown mercury in fish from isolated areas of Alaska and Canada, and species that live in the deep ocean.

It has been suggested to prepare the fish in a way which will lessen exposure to mercury. I question that. Mercury is systemic toxic, meaning it will be in the tissue of the fish itself. For example you cannot ‘rinse it away’. Apply caution when eating fish. Some reports suggest eating it once a week. But it might be better to eat is less frequently.

Click here to check the fish advisories where you live.

Eat to Live!

Posted in brain, diet, environment, Health, healthy eating, mercury, nutrition, wellness

Tagged , ,

Enhanced meat harmful to kidney disease patients

Posted on July 25, 2009 by continuum wellness| Leave a comment

The term “fresh” meat should be defined. The public doesn’t really know when the animal was killed, how long the meat has been in transit, etc. The following research article states that meat may contain additives which are not on the label. The article warns these products may be harmful to someone suffering from kidney disease, but what if they also contribute to kidney disease? Read on…
Fresh meats often contain additives harmful to kidney disease patients
Phosphorous and potassium ingredients not listed on food labels

Uncooked meat products enhanced with food additives may contain high levels of phosphorous and potassium that are not discernible from inspection of food labels, according to a study appearing in an upcoming issue of the Clinical Journal of the American Society Nephrology (CJASN). This can make it difficult for people to limit dietary phosphorous and potassium that at high levels are harmful to kidney disease patients.

Kidney disease patients on dialysis must watch their intake of dietary phosphate so that their blood phosphate levels do not rise. This is important because high blood phosphate levels may cause premature death in dialysis patients. Kidney disease patients also must limit their intake of potassium, because high blood potassium levels can cause sudden death.

One growing source of dietary phosphorous and potassium is through “enhanced” fresh meat and poultry products. These foods are injected with a solution of water with sodium and potassium salts (particularly phosphates) as well as antioxidants and flavorings. While ingesting phosphates and potassium can be dangerous for dialysis patients, there is no requirement that these ingredients be included in nutrition labels. There also have been no studies on the levels of phosphates and potassium contained in fresh meat and poultry products that have been “enhanced.”

Richard Sherman, MD, and Ojas Mehta, DO (University of Medicine and Dentistry of New Jersey, Robert Wood Johnson Medical School), examined the potassium and phosphate content in a variety of “enhanced” and additive-free meat and poultry products available in local supermarkets. They found that products that were labeled as “enhanced” had an average phosphate concentration that was 28% higher than additive-free products, with some products almost 100% higher. Potassium content was variable. Additive-free products all contained < 387 mg of potassium per 100 gm of protein while 5 of the 25 products with additives that were studied contained at least 692 mg of potassium per 100 gm of protein (maximum 930 mg/100 gm). Most foods with phosphate and potassium additives reported the additives on the labeling; however, 8 of the 25 “enhanced” products included in the study did not list the additives.

“The burden imposed on those seeking to limit dietary phosphorus and potassium could be ameliorated by more complete food labeling by manufacturers,” the authors wrote.

###

The study was funded by grants from Genzyme, Inc. and Dialysis Clinics, Inc. The authors reported no other financial disclosures.

Posted in diabetes, diet, drugs, food, Health, healthy eating, meat, nutrition, Western diet

Tagged , , , ,

The Power of Food Choices

Posted on July 13, 2009 by continuum wellness| Leave a comment

Food Inc. is a documentary of what is becoming its own genre, that of simply awakening the American public to the politics, economics, environmental and of course health implications of food. Similar movies also worth viewing include “King Corn“, and Super Size Me. Another independent movie, The Corporation, uses the DSM classification of sociopath as a way to make sense of the way huge corporate conglomerates operate. Insensitive, selfish and even brute behavior is the path some of these big businesses take and that is dangerous enough, but when they feed our nation it is not a small leap to see why “food” is about shelf life and profits vs. nutrition and well-being.

Is there an ever growing hubris in the world of agribusiness? The, “we are the experts, just trust us” is not sufficient, as the decisions made have far reaching effects. We, the public, the consumer need to assume a relationship with our food, beyond just buying it and eating it.

Whether you are a vegan, omnivore, meat-eater or any mix there of, food as we all know is essential to life. Food, Inc. discusses how we, the public and even the government have seemingly lost control of how our food comes to market. A few scenes display (not too graphically) what happens with the animals and the lack of care they receive in some cases. But please don’t let that stop you from seeing this movie! The old adage that “truth is stranger than fiction”, may come to mind during the watching of this flick.

Again, one of the key truths this movie highlights is the importance of food. We cannot underestimate the impact of food safety. Simply good, healthy food is essential to health. Our health as individuals, the planet, the animals, water, etc. depend on us caring about the earth’s resources. The diabetes epidemic can be reversed, our hearts can be healthier, public health can improve. When we understand that we have always had the power and simply start to make choices that take into account our generation and generations to come, improvement will come.

Posted in diabetes, diet, environment, food, Health, health care, healthy eating, meat, nutrition

Tagged , , , ,

Pesticides in your food, the dirty dozen

Posted on April 7, 2009 by continuum wellness| Leave a comment

Chances are you’ve seen or heard of this pesticide list, which ranks common foods by the amount of pesticide residue. The folks over at the Environmental Working Group (as far as I know), produce this guide. It is updated yearly. Print a copy and take it with you when grocery shopping.

The need to keep our food supply safe is of paramount importance.  It is absolutely necessary to eat nutritious food.  Take a peek at the list, below.

Finding Nutritious Produce

  • Buy local produce
  • there are organizations that will deliver organic produce to your home
  • join a co-op
  • grow your own vegetables when possible
  • take a trip to a local farm to purchase fresh from the farm.
  • By visiting a local farm you can ask questions and determine the quality of the produce and support the farmer, that’s win-win.

The Dirty Dozen

  1. Peach
  2. Apple
  3. Bell Pepper
  4. Celery
  5. Nectarine
  6. Strawberries
  7. Cherries
  8. Kale
  9. Lettuce
  10. Grapes (imported)
  11. Carrot
  12. Pear

Lower in Pesticides (15)

  1. Onion
  2. Avocado
  3. Sweet Corn
  4. Pineapple
  5. Mango
  6. Asparagus
  7. Sweet Peas
  8. Kiwi
  9. Cabbage
  10. Eggplant
  11. Papaya
  12. Watermelon
  13. Broccoli
  14. Tomato
  15. Sweet Potato

Posted in baby boomers, cooking, culture, diet, environment, family, food, Health, health benefits of food, healthy eating, nutrition, pesticides, Western diet, women's health

Young vegetarians may be at risk of binge eating

Posted on April 1, 2009 by continuum wellness| Leave a comment

One of the keys to being a healthy vegetarian/vegan or raw-fooder is correct information.  According to this story reported (here) many young vegetarians may have problems from binge eating. Here is a definition of binge eating (more here):
* Frequent episodes of eating what others would consider an abnormally large amount of food.

* Frequent feelings of being unable to control what or how much is being eaten.

* Several of these behaviors or feelings:

1. Eating much more rapidly than usual.
2. Eating until uncomfortably full.
3. Eating large amounts of food, even when not physically hungry.
4. Eating alone out of embarrassment at the quantity of food being eaten.
5. Feelings of disgust, depression, or guilt after overeating.
Does this mean the young vegetarian will wake up in the middle of the night and raid the refrigerator for carrots, tofu and broccoli? I doubt it. Perhaps it means that anyone can be challenged to eat mindfully.

Solutions
Eating with awareness is something many people are challenged to do. Help your young vegetarian with well written cookbooks, cooking meals together as a family and eating as a family. Encouraging good eating habits for all family members will reduce binge eating for all.

Posted in adolescents, diet, family, Health, health benefits of food, healthy body, nutrition, tips

Tagged , , , ,

Fructose versus High Fructose Corn Syrup

Posted on March 11, 2009 by continuum wellness| Leave a comment

The article below is by the American Journal of Nutrition, odd that a nutritional organization would endorse high fructose corn syrup (HFCS).  Does HFCS cause obesity?  Overeating leads to obesity.  The real question is the nutritive content of what we are ingesting, or lack thereof.

What we eat is what makes up our hair, skin, every cell of the body and influences our very thoughts.  The article is written by a trade group and goes as far to consider HFCS.  It goes as far to say it is a “natural” product.  A total corruption of the concept and meaning of the word natural.  HFCS is a highly refined product.  It is not a naturally occuring substance and it use is implicated as causative in a number of degenerative, chronic health conditions such as diabetes and kidney disease.

This kind of article seriously reduced the credibility of the Nutrition Journal, imho.

Pure fructose frequently confused with high fructose corn syrup

New studies, ongoing misunderstanding can lead to consumer confusion

WASHINGTON, DC – As researchers continue to examine the role of sweeteners in the diet, it’s important that people understand the differences among various ingredients used in scientific studies, according to the Corn Refiners Association (CRA). Interchanging two distinctly different ingredients, such as pure fructose and high fructose corn syrup, creates factually incorrect conclusions and misleads consumers.

Recent studies using pure fructose that purport to show that the body processes high fructose corn syrup differently than other sugars due to fructose content are a classic example of this problem because pure fructose cannot be extrapolated to high fructose corn syrup. The abnormally high levels of pure fructose used in these studies are not found in the human diet.

Fructose consumption at normal human dietary levels and as part of a balanced diet has not been shown to yield such results. Moreover, human fructose intake is nearly always accompanied by the simultaneous and equivalent intake of glucose – a critical and distinguishing factor from pure fructose used in these studies.

Following are some facts about high fructose corn syrup and fructose:

* High fructose corn syrup contains approximately equal ratios of fructose and glucose. Table sugar also contains equal ratios of fructose and glucose. High fructose corn syrup and sugar are equally sweet and both contain four calories per gram.

* Fructose is a natural, simple sugar commonly found in fruits and honey. The absence of glucose makes pure fructose fundamentally different from high fructose corn syrup.

* Common dietary sources of fructose and glucose include fruits, vegetables, nuts and sweeteners (sugar, honey, high fructose corn syrup, fruit juice concentrates and agave nectar).

* There is no meaningful difference in how the body metabolizes table sugar and high fructose corn syrup. Once the combination of glucose and fructose found in high fructose corn syrup and sucrose are absorbed into the blood stream, the two types of sweetener appear to be metabolized similarly using well-characterized metabolic pathways.

* High fructose corn syrup meets the U.S. Food and Drug Administration’s requirements for use of the term “natural.” It is made from corn, a natural grain product and contains no artificial or synthetic ingredients or color additives.

The American Medical Association in June 2008 helped put to rest a common misunderstanding about high fructose corn syrup and obesity, stating that “high fructose syrup does not appear to contribute to obesity more than other caloric sweeteners.” Even former critics of high fructose corn syrup dispelled long-held myths and distanced themselves from earlier speculation about the sweetener’s link to obesity in a comprehensive scientific review published in a recent supplement of the American Journal of Clinical Nutrition (2008 Vol. 88).

###

Learn more about the latest research and facts about sweeteners, including high fructose corn syrup, by visiting www.SweetSurprise.com.

Editor’s Note: Interviews available with health and industry experts available.

CRA is the national trade association representing the corn refining (wet milling) industry of the United States. CRA and its predecessors have served this important segment of American agribusiness since 1913. Corn refiners manufacture sweeteners, ethanol, starch, bioproducts, corn oil, and feed products from corn components such as starch, oil, protein, and fiber.

Posted in diabetes, diet, food, Health, health benefits of food, health care, healthy body, nutrition, self-care, wellness, Western diet, women, women's health

Tagged ,