Cereals And Wholegrain Foods

Cereals And Wholegrain Foods

Humans have been enjoying grain foods for at least the past 10,000 years. Grain foods, which include cereals, are dietary staples for many cultures around the world. Current research around the world is discovering the many and varied health benefits that cereal foods can offer, particularly in reducing the risk of diseases such as coronary heart disease and breast or colon cancers. Common cereal foods include bread, breakfast cereals, cereal grains (such as oats, rice and barley), crackers, flours and pasta.

Nutritional content of cereals
Cereals provide a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is:

Low in fat

Cholesterol free

High in both soluble and insoluble fibre

An excellent source of carbohydrates

A significant source of protein

A good source of vitamins E and B-complex

A good source of many minerals - such as iron, magnesium, phosphorus and zinc.

A host of protective chemicals
Wholegrain cereals contain many different phytochemicals that researchers have linked to significant health benefits. These phytochemicals include:

Lignans - a phytoestrogen that can lower the risk of coronary heart disease, and regress or slow cancers in animals.

Phytic acid - reduces the glycaemic index of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon

Saponins, phytosterols, squalene, oryzanol and tocotrienols - have been found to lower blood cholesterol.

Phenolic compounds - have antioxidant effects.

Coronary heart disease
Cereal fibre offers greater protection against the risk of heart attack than the fibre from fruits and vegetables. A heart attack is almost always preceded by a condition called coronary heart disease. Over the years, fatty deposits or 'plaques' build up inside one or both of the coronary arteries (atherosclerosis). This constant silting narrows the artery, until a blood clot blocks the passage of blood altogether. Too much blood cholesterol contributes to atherosclerosis. Regularly eating cereals that are rich in soluble fibre, such as oats and psyllium, has been found to significantly reduce the amount of cholesterol circulating in the bloodstream. Eating just 3gm of soluble fibre from oatbran lowers the blood cholesterol by as much as two per cent.

Diabetes
There is evidence that eating foods that are slowly digested and high in soluble fibre might reduce the risk of developing non-insulin dependent diabetes, by reducing the need for large quantities of insulin to be released into the bloodstream. Cereal fibre has been shown to be particularly protective against this condition. It is preferable for diabetics to consume wholegrain cereal products rather than refined cereals, due to the higher glycaemic index of refined cereal products.

Obesity
People who are obese tend to have energy-dense diets. High fibre foods, such as wholegrain breads and cereals, can be an effective part of any weight loss program. They take longer to digest and create a feeling of fullness, which discourages overeating. They also help to lower the energy density of the diet. Cereals are also naturally low in fat.

Constipation and diverticular disease
High fibre foods, such as wholegrain cereal products, increase movement of food through the digestive tract. The result is increased stool bulk, softer, larger stools and more frequent bowel action. This increased bowel action provides a good environment for beneficial bacteria, while at the same time decreasing levels of destructive bacteria. A high fibre diet including both soluble and insoluble fibre has been associated with decreased risk of colon cancer and diverticular disease.

Other health benefits
There are many health benefits that have been linked to a diet high in grain foods, for example:

A reduced risk of many different types of cancers, including those of the colon, stomach and breast.

A strengthened immune system, because wholegrain cereals are high in vitamin E, zinc and certain phytochemicals.

A reduction in the incidence of rectal polyps, particularly if oatbran is eaten regularly.

Protection against the development of diverticular disease, which is characterised by herniated pockets in the intestines.

Too many refined cereals pose health risks
When a cereal is processed to remove the bran and wheat germ, many of the vitamins, minerals and phytochemicals are lost. The refined cereal, such as white flour, generally has a higher glycaemic index than its wholegrain counterpart. This means that consuming refined cereals causes a sharp rise in blood sugars, demanding a strong response from the pancreas.

A diet full of high glycaemic index foods has been linked to the development of diabetes. Studies have also found that people who eat large amounts of refined cereals do so at the expense of more nutritious foods like fruits and vegetables. This increases the risk of certain diseases, such as some types of cancer.

Things to remember:
Cereals and wholegrain foods can reduce the risk of developing certain diseases, including coronary heart disease, colon cancer, diabetes and diverticular disease.

A high intake of refined cereals has been linked to diabetes and some types of cancer.

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source: http://www.wholefitness.com

2 ways

1. Start Exercising first thing in the morning

As soon as you wake up in the morning workout for at least 30 min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day. Here's Why:

During the day your body's main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn't have any carbohydrates as energy to use and it will look to burn body fat instead for energy.

For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don't eat breakfast because if you do you'll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy.

Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you'll burn more calories and lose more weight. If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you'll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest.

Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.

Advanced Tip: Want to burn even more fat? Add another workout to your daily routine 4-6 hours after your morning workout. Keep your already high metabolism higher by adding a 2nd workout during the day. If you're seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you'll look better – whatever your weight is.

2. Eat Breakfast

Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you'll give your body the perfect 1-2 combination to jump start your metabolism.

Eating breakfast in the morning is what gets your metabolism started. Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.

Think about this way-Your metabolism is a fireplace that'll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat.

Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.

Advanced Tip: Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By eating these mini-meals you'll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don't shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.

Morning Checklist

• Workout for at least 30min after waking up in the morning
• Eat a healthy breakfast
• Burn fat & lose more weight during the day

Use these 2 tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding or reunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above will surely help you reach them.

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source: http://www.emaxhealth.com

Food tips for weight loss

Despite all of the attention given to popular diets today, most nutrition experts agree that minimizing dietary fat, controlling portions and staying physically active are the real keys to healthy weight management.

We know from decades of research that a diet rich in high-carbohydrate foods--such as whole grains, vegetables and fruits--helps prevent disease, maintain healthy body weight and optimize athletic performance. There is no substantial evidence to support a change in that recommendation, says Debra Wein, MS, RD, nutritionist and exercise physiologist at the University of Massachusetts in Boston.

What formula can you follow to manage your dietary fat as well as your portions? Nutritionist Carroll Reider, MS, RD, suggests an easy-to-follow low-fat eating plan, adapted from the USDA Food Guide Pyramid. Each day, count down your food choices from the following list::

• 5 Servings: Whole Grain Breads, Pastas and Cereals
  Serving: 1 slice bread, ˝ slice bagel, ˝ cup cereal, 1/3 cup rice, ˝ cup noodles or potatoes.
  Whole Grains: wheat, oats, rye, corn, brown rice, barley or millet in the form of cereal, side dishes, pasta or bread.
  Also include: potatoes, yams, winter squashes, chestnuts, beans and peas.
• 4 Servings: Raw or Cooked Vegetables
  Serving: 1 cup raw vegetables, ˝ cup cooked vegetables, ˝ cup vegetable juice.
  Include: Dark green and yellow or orange vegetables.
• 3 Servings: Fruits
  Serving: For most fruits, a serving of whole fruit fits in your hand. Fruit juice (1/2 cup) is also a serving.
• 2 Servings: Dairy Foods
  Serving: 1 cup nonfat milk, 3/4 cup nonfat yogurt, 2 ounces nonfat cheese.
• 1-2 Servings: Fish, Poultry or Meat
  Serving: About the size of the palm of your hand and the thickness of a deck of cards. A serving of shrimp is about 2 ounces; lean red me, 3.5 ounces.
  Vegetarian Options: 6 ounces beans or low-fat tofu, 2 ounces non-fat cheese.

Weight Loss Tip:
If you are concerned about your weight, Reider says, go wild on vegetables. They�re only about 25 calories per serving. But do not eat more than three servings of fruit or five servings of grains. If your weight is fine, you can eat as many grains, vegetables and fruits as you want.

Monitor and Moderate:
Many nutrition experts agree that monitoring your eating with a food diary can be invaluable to weight management planning.

• Moderation is essential. Some foods include several food groups, and you will naturally eat servings that are both larger and smaller than the single serving size. A good goal is to eat the recommended amounts and balance of food groups 80 percent of the time, says Daniel Kosich, PhD, author of GET REAL: A Personal Guide to Real-Life Weight Management. That will give you a solid foundation for an active, healthy lifestyle.
• Both quantity and quality count. A low-fat diet that is too high in calories or a low-calorie diet that is too high in fat will not be healthy for you over a lifetime.
• The quality of the carbohydrates you eat is important. Heavily processed convenience foods with a lot of refined sugars may have a negative impact on your blood sugar level and cholesterol ratio, your mood and your ability to manage your portions. You can get caught in a dangerous cycle of eating excessive portions of unhealthy foods with little or no nutritional value. The solution is to stick to fresh whole grains, vegetables and fruits for up to 60 percent of your diet.

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source: http://www.wholefitness.com

Diet for your heart

Cholesterol Lowering Foods

'Functional' for your heart

For years, a "healthy diet" has been largely defined by foods that should be avoided. We've learned to (try to) stay away from potato chips, cookies and virtually everything else that tastes good. Now, the focus may be about to shift toward foods you should work to include in your diet. When major food manufacturers introduce new, specially engineered product lines, their message may be: Eat our cereals, pastas, and even cookies and potato chips as part of your healthful diet.

These new products, enhanced with natural ingredients, are being called "functional foods." According to the American Dietetic Association (ADA), functional foods may provide specific health benefits beyond basic nutrition when consumed as part of a varied diet. Many of the first functional foods to hit the shelves will tout the ability to lower cholesterol, a major contributing factor in cardiovascular disease, the leading cause of death in the United States and other industrialized countries.

However, you don't need to wait until functional foods reach supermarket shelves to make your diet more heart-healthy. "The idea of functional foods came, in part, from understanding which components in natural foods help lower cholesterol, such as soluble fiber, soy protein and plant sterols," says Tu T. Nguyen, M.D., an endocrinologist at Mayo Clinic, Rochester, Minn.

A careful review of what's already in your kitchen may reveal a ready cholesterol-fighting menu.

Natural foods

Natural foods fight cholesterol in a number of ways. Although dietary supplements are available for many of these natural substances, they are generally not as effective as the real thing.

Consider increasing your intake of foods containing the following cholesterol-lowering components:

Soluble fiber
We've all heard the phrase, "An apple a day keeps the doctor away." But did you know that adage also holds true for lentils? Apples and lentils are both rich in soluble fiber, which regulates your body's production and elimination of cholesterol. Other good sources of soluble fiber include dried beans, peas, barley, citrus fruits, carrots and oats. Products containing lots of rolled oats and oat bran were the first to receive approval from the Food and Drug Administration (FDA) to boast on their labels that they may reduce the risk of heart disease when combined with a diet low in saturated fat and cholesterol. However, in order to reap the cholesterol-lowering benefits of oats, you must eat a sizable portion � the equivalent of about 3/4 cup of raw oatmeal each day.

Soy
Scientists first suspected a connection between soy and lower cholesterol levels after observing that people in Asian countries where diets contain much more soy than in the United States � have significantly lower levels of heart disease than Americans. Experts believe natural soy compounds called isoflavones act like human hormones that regulate cholesterol levels. A 1998 study concluded that regular consumption of soy isoflavones may reduce total cholesterol levels by up to 10 percent.

A minimum of 25 grams of soy protein must be consumed daily in order to reap optimal cholesterol-lowering benefits. Good sources of soy protein include soy milk, tempeh, tofu, and textured soy protein, a main ingredient in many meat substitutes.

Fish
Researchers have found that, in general, the more fish people eat, the less coronary artery disease they have. Fish contain high concentrations of a unique type of fat, omega-3 polyunsaturated fatty acids (PUFAs). In addition to lowering blood fats (triglycerides), studies suggest that omega-3 PUFAs make the blood more slippery and less likely to clot.

A unique study completed in 1997 provided compelling evidence that eating fish can reduce blood cholesterol levels. Researchers studied people in two African villages located 40 miles apart. People from both villages had very similar lifestyles, but their diets were quite different. While one group ate a fish-heavy diet, the other group ate a healthy vegetarian diet consisting largely of rice and maize. Researchers found that the villagers who ate lots of fish had lower cholesterol than the vegetarians. The American Heart Association recommends eating fish two or three times a week.

Plant sterols
Foods containing plentiful plant sterols naturally occurring compounds found in certain plants and vegetable oils also may improve cholesterol levels. "Plant sterols are known to specifically block cholesterol from being absorbed by the intestine," Dr. Nguyen says.

However, very large portions of plant sterols extracted in powder form must be consumed in order to benefit. Functional foods may soon make heart-healthy consumption of plant sterols more feasible.

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source: http://www.wholefitness.com

Simple Diet Program

Caryl Ehrilch proposed a simple diet process in which there are four stages of breaking a food-addiction. Overcoming these four stages would mean, leading a more healthy life. When we eat, we don't count the calories. We eat what we find on the table or pick up something, which is easily available. And the easiest things available could be bread, desserts or beverages. Fast food joints will also give you unhealthy food like cheeseburgers, French fries, huge portions of steak, large portions of salads with mayonnaise and chunks of cheese. You end up gaining more calories. Our body finds it uneasy to digest the food. And slowly you put on weight. After eating a meal, you should feel energetic and not tired. Here, you have drugged your body with a high fat meal. Now let's perceive the four stages of addiction and take a new step towards weight control and fitness.

Saying NO to changes

You are so comfortable with your eating habits that it takes a lot of determination to change for the better. It's easy to say:

o Cut down on beverages during break fast. Restrict it to two or three in a week
o Soup is a healthy meal. So have it more often
o Weight your self twice. Put your fork down between bites

But it's tough to change. However, if you can get to alter these little things, you will be surprised at your weight loss speed.

Begrudging attempts

Join a diet group or purchase a book on weight loss, you will certainly give it a go. Though you dislike skipping your coffee, having cereals for breakfast or limiting your alcohol intake, you would still do it unintentionally.

You are changing

It comes to you as a pleasant surprise. You actually enjoyed taking the cereal. You felt good after sipping warm water instead of coffee. You gradually change and begin to enjoy your new health pattern.

You have found the rhythm in life

Once you come down to healthy eating habits, you get more comfortable here than elsewhere. Soon, you will realize that the addiction you had towards foods of all kinds have died to interests, which center on less oily healthy food.

Congratulations, you have succeeded in overcoming your food cravings.

This will not only help you in your weight losing programs but will also bring you lots of happiness and peace because there is nothing as important as health, and you have just taken the perfect step.

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source: http://www.hateweight.com