The Lowdown on Bread: Whole wheat, Whole grain, Sprouted grain, etc.
- White bread is made from flour containing only the central core of the grain (endosperm).
- Brown bread is made with endosperm and 10% bran. It can also refer to white bread with added colouring (often caramel colouring) to make it brown; this is commonly labeled in America as wheat bread (as opposed to whole wheat bread).
- Wholemeal bread contains the whole of the wheat grain (endosperm and bran). It is also referred to as "whole grain" or "whole wheat bread", especially in North America.
- Wheat germ bread has added wheat germ for flavoring.
- Whole grain bread can refer to the same as wholemeal bread, or to white bread with added whole grains to increase its fibre content, as in "60% whole grain bread".
- Roti is a whole-wheat-based bread eaten in South Asia. Chapatti is a larger variant of roti. Naan is a leavened equivalent to these.
- Granary bread is made from flaked wheat grains and white or brown flour. The standard malting process is modified to maximise the maltose or sugar content but minimise residual alpha amylase content. Other flavour components are imparted from partial fermentation due to the particular malting process used and to Maillard reactions on flaking and toasting.
- Rye bread is made with flour from rye grain of varying levels. It is higher in fiber than many common types of bread and is often darker in color and stronger in flavor. It is popular in Scandinavia, Germany, Finland, the Baltic States, and Russia.
- Unleavened bread or matzo, used for the Jewish feast of Passover, does not include yeast, so it does not rise.
- Sourdough bread is made with a starter.
- Flatbread is often simple, made with flour, water, and salt, and then formed into flattened dough; most are unleavened, made without yeast or sourdough culture, though some are made with yeast.
- Hempbread Hemp seeds do not mill into flour because of their high oil content (~30%). Hemp flour is the by-product after pressing the oil and milling the residue. Hemp flour doesn't rise, and is best mixed with other flours. A 3:1 ratio produces a hearty, heavy, nutritious loaf high in protein and essential fatty acids.
The more grains you have in your bread, the better the benefits. The Vegetarian Resource Group lists each grain by their calories and the amount of fiber, ribloflavin, vitamin B6, zinc, copper, and iron contained and awards a score. The grains were then ranked by nutritional value. Out of the 21 grains checked, amaranth was top with a score of 184, and corn grits last with a score of 12. Wheat berry came in at 14 with a score of 31. So if it's nutritional value you're looking for in your bread, choose the grains with the higher scores.
Sprouted grain bread has a few advantages over whole wheat bread. Whole wheat bread is made from whole wheat kernels ground into flour, while sprouted grain bread is made from kernels that are allowed to sprout before they're baked into bread. Many sprouted grain breads are made not only from wheat kernels but from a variety of grains and legumes, such as barley, oat, millet and even lentils. The diversity of grains in sprouted grain bread provides a larger array of amino acids than are found in whole wheat bread. According to the Whole Grains Council, sprouted grains are also easier to digest compared to other whole grains, and the sprouting process increases the bioavailability of certain vitamins and minerals in the bread.
When it comes to selecting a healthy bread at the grocery store, it's important to choose a product made from whole grains, whether you pick a sprouted grain or whole wheat bread. MayoClinic.com recommends choosing a bread that has "whole grains" listed among the first items in the ingredient list and also has at least 3 grams of dietary fiber per serving. If you prefer the taste and texture of white bread to wheat bread, keep in mind that while it looks and tastes similar to regular white bread, white whole wheat bread offers the same nutritional benefits as other whole grain breads. Also, note that sprouted grain breads are often free of preservatives and therefore need to be stored in the refrigerator or freezer.
Preheat oven to 400°cut up 1 onioncut up 1 green pepperadd to 2 lbs ground beefAdd in 1 tsp salt1/2 tsp pepper1/2 tsp basil1/2 tsp parsley1 can tomato sauce1 egg1 cup bread crumbs1/2 cup milkCombine and put in a pan ( i like to use pyrex which I spray with nonstick)Cover with a thin layer of ketchupbake at 400° for 1hour-1hr15min depending on your oven.Comes out SO moist and delicious!Serve with mashed potatoes :)
the last year my passion has been Yoga. This ancient form of exercise
has many benefits and is easy to begin. Yoga involves postures,
breathing, and connection. Yoga has totally transformed my physical,
mental, and spiritual wellbeing. Yoga is an ancient practice that
originates from India. In Sanskrit Yoga means “unity”, that of mind,
body, and spirit. Yoga has been practiced as early as 900 to 500 BCE.
Yoga is all about a balance of strength and flexibility, it is not just a
session of stretching, as many believe. There are many types of Yoga;
classic types are Bhakti, Hatha, Jinana, Karma, Kundalini, Mantra, Raja,
and Yantra. Ashtanga Yoga is a more athletic style and is very
demanding. Anusara Yoga is playful and uplifting. Vinyasa Yoga is a
very challenging 90-minute sequence. Bikram Yoga is 45 minutes of
postures and breathing in a 105-degree room. There is even chair Yoga
for those looking for a gentle approach, Chair Yoga is great at opening
your “life force” inside. Each style is unique but with the same
backbone and goals. The goals of yoga range from improving health to
achieving “Moksha”. Moksha is the liberation from “all worldly suffering
and the cycle of birth and death”.(1,2,4) Yoga has been shown to be
very beneficial. It cause a relaxation response that has been shown to
"lower blood pressure, heart rate and respiration; to reduce anxiety,
anger, hostility and mild-to-moderate depression; to help alleviate
insomnia, premenstrual syndrome, hot flashes and infertility; and some
types of pain, like tension headaches." There are more than 50
documented effects from Yoga, including "improved strength, increased
flexibility, better balance, better cholesterol levels and better mood."
Yoga has been shown to improve quality of life and manage symptoms of
various diseases, chronic conditions and illnesses including asthma,
back pain, fibromyalgia, depression and cancer.”Yoga has also been
shown to decrease blood glucose, triglycerides, and sodium. It has also
been documented to increase immunity, posture, endocrine function,
respiratory efficiency, depth perception, and learning efficiency.(3,6)
Yoga involves many different poses that help to open up different areas
of the body. Some common poses are the cobra pose(bhujang), sun
salutation(surya nolmaskar), mountain pose(tadasana), and the foreword
bend(uttanasana). Each pose is challenging and involves flexibility
and strength. Certain studies have found the physiological,
psychological, and biochemical effects of Yoga to be much better that
conventional exercise. With conventional exercise the sympathetic
nervous system dominates, there is increased muscle tension, an
increased risk of injury, and external awareness. With Yoga the
parasympathetic nervous system dominates, movements are slow and
controlled, there is low rick of injury, and awareness is internal.(6,5)
I have personally found the power and benefits of Yoga. Over the past
year I have been practicing yoga on a regular basis. I have seen
improvements in my mood, fibromyalgia, posture, strength, breathing,
concentration, muscular imbalances, flexibility, and body awareness. I
have recommended Yoga to many of my clients, and they have seen
tremendous improvements in them selves as well. Yoga is an ancient
practice that has gained many followers. It is now a common site at any
health club, and I hope it is here to stay.Sources:1. What is Yoga? http://yoga.about.com/od/beginningyoga/a/whatisyoga.htm. Ann Pizer. Updated November 26, 2007.2. Yoga. http://en.wikipedia.org/wiki/Yoga. Modified May 2, 2010.3.
Yoga's Healing Benefits in the News. Yoga Studies [serial online].
September 2004;:8. Available from: Alt HealthWatch, Ipswich, MA.
Accessed April 26, 2010.4. Editors. Which yoga is for you? Yoga Journal. Feb 2010;p4-7.5. Mcgonical, Kelly.Shine on me. Yoga Journal. March 2010; p77-82.6. Feuerstein, Trisha. The health benefits of yoga. YREC. 2001;16:6-8.
diagnosis of diabetes need not be a cause for panic, as studies have
shown the effects of certain activities on reducing or eliminating
diabetic outcomes. One such activity that has been, and is continually
being widely studied is exercise. Exercise has been shown to prevent and
minimize the effects of diabetes. Regular physical activity
affects overall glycemic control through improved insulin sensitivity,
lowered insulin requirements, and improved glucose tolerance. These
health benefits may contribute to a reduction in the risk for long-term
diabetes complications, slow the progression of existing complications,
and enhance the quality of life. Lifestyle interventions, specifically
pertaining to weight loss produced by calorie control and increased
physical activity, have also been shown to significantly delay or
prevent the onset of type II diabetes among persons with Pre-diabetes. One
of the leading authorities on diabetes, the American Association of
Diabetes Educators, advises and motivates individuals with diabetes to
integrate physical activity and exercise that supports optimal diabetes
management and health into their lifestyle.Specific types of exercise have been found to be most helpful, these include:• intense forms of Tai Chi • yoga• endurance exercise• resistance exercise In
order to have the best results, it is recommended to exercise everyday.
The American College of Physicians recommends an exercise frequency of
at least three times per week with no more than two consecutive days
without physical activity, as the benefits of glycemic control are a
cumulative effect of each exercise session.There are some risks
associated with exercise. In order to minimize these risks a thorough
medical evaluation should be given before physical activity. For more information on controlling or preventing diabetes with exercise, contact me or comment below.
you are one of the many individuals slaving away at the gym to loose
weight, but not seeing results, the answer could be your diet! Planning
when, what, and how much you eat could be the difference between loosing
a pound a month and loosing 10!Let’s look into Pre-Workout
nutrient intake first. Before your workout it is important to take in
some calories so that our body has fuel for your workout. You want to
take in simple carbohydrates and leave the high fat, fiber, and low
glycemic foods for another meal.Examples:• 1 cup low fiber cereal with ½ cup skim milk• 1 medium banana with 6 oz low fat yogurt• Homemade smoothie of 1 cup milk and fruit• 2 pieces bread with small amount of meatThis
Pre-Exercise meal should happen 1-2 hours before workout to ensure
proper gastric emptying and uptake of nutrients. 16 ounces of water
should also be consumed in this time period.Now you’re at the gym! During the Workout there is several important nutrients to intake.Water: 6-8 ounces every 15 minutes*Carbohydrates: 0.7g/kg per hour*Protein: 0.04g/kg per hour*Carbohydrates
and Protein during workout not recommended for everyone. If your
workouts are high intensity or lasting longer than an hour, you just
ended a fast, or have a suboptimal eating pattern this may be a good
option for you.Examples: • 4 oz skim milk washed down with 4 oz water• Handful of pretzels or crackers with 6-8 oz waterPost-Workout
intake is the most important period. Post-Workout intake will stop
protein breakdown and initiate protein resynthesis. It is also very
important to replenish glycogen stores that have been depleted during
workout. It is important to replace these stores immediately after, and
up to two hours post workout.Examples:• 15 min post-workout: 12 oz chocolate milk45 min post-workout: Ham and cheese sandwich with a glass of OJ• 15 min post-workout: 3 chocolate chip cookies and 1 cup milk45 min post-workout: spaghetti and meat sauce with grapes for dessertTips for Success: • Keep a food log. Write down what you ate, when, how much. Track fluid intake as well.• Remember to keep the fat and fiber out around your workouts, work it back in during other meals.• Eat every 2-3 hours. Meals consisting of whole foods, vegetables, fruits, adequate protein, and healthy fats are best.
hydration is essential; water makes up 60 to 65 percent of our total
body weight. When we exercise we loose water in sweat, and this water
needs to be replaced. If it is not replaced dehydration will occur.
Dehydration is a serious condition that can be easily spotted and
prevented. Dehydration can diminish energy and impair performance. Even a 2percent loss of body weight through sweat (i.e., 3 pounds for a 150pound person) can put you at a disadvantage.Signs of Dehydration:Thirst
is one indicator of dehydration, but it is not an early warning sign.
By the time you feel thirsty, you are already dehydrated. Other symptoms
of dehydration include:• feeling dizzy and lightheaded • having a dry or sticky mouth• producing less urine and darker urinePreventing Dehydration:The
easiest way to avoid dehydration is to drink lots of fluids, especially
on hot, dry, windy days. Water is usually the best choice.Always
dress appropriately for your activity. Wear loose-fitting clothes and a
hat if you can, this will keep you cooler and cut down sweating.Preventing
dehydration starts long before the activity. The night before, and
before your workout intake those fluids: 16 ounces of water before bed,
16 ounces of water in the morning, and during exercise 4-8 ounces every
15 minutes. And be sure to replace your fluid loss post exercise: 24
ounces of fluid for every pound lost! Fitmiss Tip: If you can’t remember how much water you drank today, you haven’t had enough!
Ingredients1 lb of Lean Ground Turkey or Bison1 Can of Diced Tomatoes (No salt added preferred)8oz can Whole Kernel Corn1/2 diced Onion2 Cloves garlic (1tsp minced in jar)1 Can Black Beans1 Can Kidney beans1/2 pk of McCormick Chili Seasoning Mix (30% less sodium) DirectionsBrown
turkey with onion and garlic, drain. Add diced tomatoes and Chili
seasoning, mix well. Drain and rinse Corn, Black and Kidney beans in
colander and add to meat mixture. Bring to boil and simmer 20 minutes.Number of Servings: 6