Health & Wellness



Gluten-Free Diets: Evidence for Efficacy and Applications 
April 30, 2012

Celiac disease is thought to affect approximately 1% of the world’s population. There is clear evidence that following a gluten-free diet appears to greatly help in the management of the disease and lowers the risk of developing a related condition....click here to read more


The Value of Grains in a Healthful Diet

By: Glenn Gaesser, PhD, Arizona State University

April 11, 2012

Grains have been the foundation of the human diet dating back nearly 10,000 years. Including grain foods is an important component of a healthy lifestyle because they provide many of the essential nutrients and energy our bodies need to stay healthy and strong.  The Dietary Guidelines for Americans recommend the average healthy adult consume six one-ounce servings of grain foods each day; half of these should come from whole grain sources and the other from enriched given the unique health benefits provided by each. Whole grains are a key source of fiber, vitamins, magnesium and antioxidants. Enriched grains are one of the major sources of iron and are the primary source of folic acid in the American diet.

Fueling Up with Grains?The complex carbohydrates found in bread and other grain-based foods provide the fuel the human body needs. Carbohydrates are broken down into glucose to give cells energy to function properly; they are the preferred fuel source for the human body. While most carbohydrates consumed are turned into glucose, approximately five percent are converted into a stored form of energy called glycogen, which is mostly found in the liver and muscle tissue.

The average healthy adult stores enough glycogen to power approximately one day’s worth of activities, so it’s important to include carbohydrates consistently throughout the day to maintain energy levels, especially for those who are very active.

In addition to providing necessary fuel, carbohydrates can help maintain a healthy weight. Studies show that people who consume a medium-to-high percentage of their calories from carbohydrates generally weigh less and have a reduced risk of obesity than those following lower carb regimens.

Common U.S. grains are:• Wheat• Rye• Barley• Rice• Oats• Corn• Millet• Sorghum

Everyday grain foods include:• Enriched breads• Whole grain breads• Pasta• Flour tortillas• Popcorn• Pretzels• Cereal• Couscous

Grains Contribute Valuable Nutrients-Grain foods, such as bread, pasta, cereal, rice and tortillas, are an important source of vital nutrients in Americans’ daily diets. In fact, grains significantly contribute to the daily requirement of ten vitamins and minerals our bodies need for good health.

How Much Do I Need Each Day??The number of grain servings you should consume depends on your age, gender, body size and activity level. The more active you are, the more you can eat. Packaged-food labels are based on an average person's need for 2,000 calories a day, which means consuming about six one-ounce servings of grain foods daily. It's important to note that children, women and older adults may only need 1,600 calories per day. Conversely, teenage boys and very active men may require as many as 2,800 calories a day and could eat as many as 10 one-ounce servings of grain foods a day. Visit choosemyplate.gov to learn more about the servings your body needs and tips for following MyPlate.

Sources: (1): Gottschlich M. Carbohydrates: The ASPEN Nutrition Support Core Curriculum: A Case-Based Approach – The Adult Patient.  Silver Spring, MD: American Society for Parenteral and Enternal Nutrition; 2007. (2): Merchant A, et al. Carbohydrate intake and overweight and obesity among healthy adults. J Amer Diet Assoc. 2009; 109: 1165-1172. (3): United States Department of Agriculture. Nutrient content of the US food supply: developments between 2000-2006.http://www.usciences.edu/library/help/citationama.

The Grain Foods Foundation, a joint venture of members of the milling, baking and allied industries formed in 2004, is dedicated to advancing the public’s understanding of the beneficial role grain-based foods play in the human diet. Directed by a board of trustees, funding for the Foundation is provided through voluntary donations from private grain-based food companies and is supplemented by industry associations. For more information about the Grain Foods Foundation, visit gowiththegrain.org, or find GoWithTheGrain on Facebook and Twitter.


Get Your Plate in Shape

March 19, 2012

National Nutrition Month is here once again and this year’s theme is “Get Your Plate in Shape.” In honor of the first National Nutrition Month (NNM) since the release of MyPlate, this March is dedicated to reminding Americans about the importance of following MyPlate’s guidelines, with a special emphasis on calorie balance and portion control.

Grains are a vital part of an “in-shape” plate, especially because of their role in providing energy and maintaining a healthy weight; they also provide key nutrients such as folic acid, iron and fiber.

In recognition of this month, we’d like to share these tips on ways to “Get Your Plate in Shape” from the experts at the Academy of Nutrition and Dietetics and Grain Foods Foundation. Share them with a friend!

•Make half of your plate fruits and vegetables: Eat a variety of vegetables, especially dark-green, red and orange varieties. Add fresh, dried, frozen or canned fruits to meals and snacks.

•Make at least have your grains whole: Choose 100 percent whole-grain breads, cereals, crackers, pasta and brown rice or those with significant levels of whole grains  (8 gms or more per serving). Check the ingredients list on food packages to find whole-grain foods. Your other grain servings should be enriched grains to get additional thiamin, riboflavin and folic acid.

•Switch to fat-free or low-fat milk: Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories. For those who are lactose intolerant, try lactose-free milk or calcium-fortified soy beverages.

•Vary your protein choices: Eat a variety of foods from the protein food group each week, such as seafood, nuts and beans, as well as lean meat, poultry and eggs. Keep meat and poultry portions small and lean. And be sure to choose seafood as the protein at least twice a week.

•Cut back on sodium and empty calories from solid fats and added sugars: Compare sodium in foods and choose those with lower numbers, and season your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water.

•Enjoy your foods but eat less: Avoid oversized portions. Use a smaller plate, bowl and glass. Cook more often at home where you are in control of what’s in your food. When eating out, choose lower calorie menu options.

•Be physically active your way: Adults need at least 2 hours and 30 minutes of physical activity every week. Choose activities that you enjoy, and start by doing as much as you can.

Source: Grain Foods Foundation For more info on grain-based foods - www.sixservings.org  or www.gowiththegrain.org

 


What Does "Whole Grain" Mean?

January 13, 2012

Whole Grains - All grains start life as whole grains. In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed is made up of three key parts: the bran, the germ and the endosperm.

What makes whole grains healthy?
Whole grains are composed of the entire kernel — the bran, germ and endosperm — and are an important source of antioxidants, fiber, B vitamins, vitamin E, magnesium, iron and numerous other vitamins, minerals and phytonutrients. As part of a healthy diet, whole grains may reduce the risks associated with heart disease, stroke, cancer, diabetes and obesity.

Whole grains may be eaten whole, cracked, split or ground. They can be milled into flour or used to make breads, cereals and other foods. If a food label states that the package contains whole grain, the "whole grain" part of the food inside the package is required to have virtually the same proportions of bran, germ and endosperm as the harvested kernel does before it is processed.

Where can you find whole grains?
USDA's MyPlate suggests consuming at least three one-ounce servings of whole grains each day, but currently Americans are only consuming about one.

Some common whole grains are barley, brown rice, bulgur, corn, cracked wheat, millet, quinoa, oatmeal, whole rye, whole wheat, and whole wheat kernels (wheat berry).

Source:  www.gowiththegrain.org

 


Gluten-Free Holds Its Ground

January 12, 2012

Gluten-Free Holds Its Ground Excerpts from Baking and Snack magazine, December 2011

...Despite persistent reports that the gluten-free "fad" will run its course, the popularity of gluten-free products still outpaces the number of people in the U.S. diagnosed with celiac disease - one in 133, according to the Celiac Disease Foundation.  In fact, going gluten-free for weight loss doesn't appear to be dissapating anytime soon, which irratates some in the grain-based foods industry...

..."We're working to be the message out that only people with celiac disease, or gluten sensativity need to go gluten-free," said Judi Adams, president, Grain Foods Foundation (GFF) on the foundation's efforts to clear up misconceptions about the diet.  "It's not a fad diet or a weight-loss program.  The fad diet aspect really diminishes it for the people who really need to do it for a medical reason."...Ms. Adams predicted that maybe once people without celiac disease realize how expensive and difficult it is to maintain a gluten-free diet, the movement will drop off.  Until then, she said, GFF and other organizations will continue to raise awareness that gluten-free diets are for people with medical conditions, not weight-loss...

 


Food Trends

November 29, 2011

Food Trends

"If you can Google it, it's not an emerging trend anymore." Identifying an emerging trend is tricky business.  By the time you've heard about it, it may be on the way out or becoming a fad versus a sustainable trend.  Some new insights:People don't want functional food these days - they want "whole" foods; Comfort foods are depressing and boring - people want experimental and exotic;Gluten-free will downsize, but is pointed toward "allergen awareness";Products delivering fortified foods in a more natural form are growing; The concept of "natural, real and clean" is resonating with today's chemophobic consumer; 39% of consumers believe that chemicals are the number one food safety issue; Clean has overtaken fresh as the most important element in a shelf-stable food;"All Natural" was the number one product claim last year

Source:  SupplySide West show via dairy-deli-bake digest, Nov. 2011


 

Thanksgiving's Number 1 Side Dish

November 23, 2011

Southern Apple Pecan Dressing

Ingredients:

•10 cups oven-dried white bread, torn into pieces

•1 sleeve crackers, crumbled (recommended: Saltines)
•1/2 cup butter
•3 stalks, roughly chopped
•1 large onion, roughly chopped
•2 large red apples, skins left on and cut into large dice•4 cups chicken stock
•2 teaspoon salt•Freshly ground black pepper
•1 teaspoon ground sage
•1 teaspoon poultry seasoning
•4 eggs, beaten
•1 cup pecan halves, toasted and roughly chopped

Instructions:

In an extra large mixing bowl, toss together white bread and crackers. Set aside.

In a large skillet over medium heat, melt butter. Stir in celery, onion, apples, sage and poultry seasoning. Cook until onion is translucent. Pour vegetable mixture over bread mixture. Add stock, salt and pepper. Stir to coat. Add beaten eggs and mix well. Stir in nuts. Pour mixture in a prepared 9×13 baking pan.

Bake until golden on the top and cooked through with a slight jiggle. 45-60 minutes.

Source:  Jamie and Bobby Deen via The Grain Foodd Foundation's Progress Report, Nov. 2011   www.gowiththegrain.org

 


Perfect Turkey Sandwich

November 20, 2011

Perfect Turkey Sandwich by Jamie & Bobby Deen

Ingredients:

•8 slices multi-grain bread
•2 tablespoons olive oil
•Sliced, leftover roasted turkey
•8 thin slices Gruyere cheese
•1/3 cup mayonnaise
•6 basil leaves, finely chopped
•zest and juice of 1 lemon
•salt and pepper

Instructions:  In a small mixing bowl, stir together mayonnaise, basil, Lemon zest and juice. Salt and pepper to taste. Brush one side of each slice of bread. Spread basil mayonnaise on the opposite side of each slice. Top four of the slices of bread (olive oil side down) with turkey. Sprinkle with salt and pepper. Add two slices of cheese over turkey and top with remaining four pieces of bread (olive oil side up).

Heat sandwich press and cook sandwiches until golden and cheese has melted. Lemon basil mayonnaise and leftover roasted turkey make this the perfect pressed sandwich!

Source:  The Grain Foods Foundation Progress Report, Nov. 2011   www.gowiththegrain.org

 


Are You a Waist-Watcher?

September 23, 2011

Harvest Pride Lite, Reduced Calorie Products are available daily from H&S Bakery to assist in your weight loss and maintenance programs...

Losing the Weight-Loss Battle Excerpts from Jeff Wells April 13th, 2010 - Refresh - a Whole Health Blog?Here’s one thing we know: The weight-loss products industry is booming.  Here’s one thing we don’t know: How to actually lose weight.

According the latest industry snapshot from CPG research firm Packaged Facts, Americans spent $26 billion on weight-loss and weight management products last year — yet the prevalence of obesity in this country over the past ten years increased 48% amongst adults, and 72% amongst children. It’s projected that by the year 2018 obesity-related medical expenses will more than triple from their current rate.  You can’t blame people for not trying. The report states that 39% of adults are working to lose or maintain weight. Nearly three fourths of sales go to diet foods and drinks, while 18% goes to weight loss programs and services like Jenny Craig and Nutrisystem. The bottom 10% belongs to over-the-counter drugs, therapies and (shudder) surgical intervention.

So who’s to blame here, the products or the consumer? Perhaps both. People want their diets to be quick and easy, and companies help them maintain that illusion..... Ask any dietitian or nutritionist worth her salt, and she’ll tell you losing weight is hard work, requiring a combination of exercise, planning, and smaller, more wholesome portions.....


 

Is This You?

September 08, 2011

Is This You???

As consumers become more aware of the health benefits associated with eating well, a recent survey of US shoppers revealed the following:

55% of US shoppers report eating more whole-grain products in the last year. 73% of US consumers are searching for foods that improve heart health. 71% seek out foods that increase energy levels. 66% look for foods to improve digestive health. 65% are looking to improve mind health through their diets.

Source:  www.bakingbusiness.com

 

Dietary Guidelines for Americans 2012

According to the report "Report of the Dietary Guidelines Advisory Committee" released by the USDA and Health and Human Services, Americans should consume more vegetables and whole grains, eat less fatty meats, salt and sugar.

Specifically, the report recommends:

  • Lower maximum milligrams of salt to 1, 500 mg - down from 2,300 mg.
  • Eat less saturated fat. Total saturated fats should drop to 7% of total daily calorie intake - was 10%.
  • Drink fewer sugar-sweetened beverages.
  • Eat more seafood and low-fat dairy products.
  • Eat more vegetables, cooked dry beans and peas, fruits, whole grains, nuts and seeds.
  • Nutritional education, cooking skills and food safety needs to be strengthened, especially in families.
  • Lose the concept of "discretional calories," which was added in 2005. The idea was that people who ate according to the guidelines would have a handful of calories left over to indulge in ice cream or chips or other foods with less nutritional value.

Source: International Dairy, Deli, Bakery Association
 


Let Grains Love You Back 

By: Ashley Reynolds

According to the CDC, one person in America has a stroke or heart attack every 25 seconds. That's a whopping 1.26 million people affected by these scary events each year, which doesn't include the millions living with heart disease and high blood pressure every day...click to read entire article

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