March 2009 Archives

"Why bother eating whole grains anyway? White bread and white rice are so good. Whole wheat bread, brown rice and whole grain pasta can be so bitter and gritty, yuck! "

That is the argument I hear often! Most people really want to eat white grains and still get the benefit of whole grains!

What is a Whole Grain?
The term "whole grain" means that all three parts of the grain (germ, bran and endosperm) are included. Refined, or "white" grains usually have the bran and germ removed, leaving only the starchy endosperm.

Whole-grain foods include wheat breads, rolls, pasta and cereals, oatmeal, popcorn, wild rice, corn tortillas, corn, kasha (roasted buckwheat), couscous and tabouleh (bulghur wheat).

The bottom line on whole grains is that they are downright better for your health! They are better for your colon, your immune system, and reduce your risk for chronic disease.

Studies consistently find that whole grains are more protective than refined grains in the prevention of chronic disease. Evidence also shows that foods containing dietary fiber, like whole grains, can decrease your risk of developing colorectal cancer.

Also, for those interested in losing weight or preventing weight gain, limiting energy dense foods and eating a predominantly plant-based diet rich in vegetables, fruits, whole grains and beans can help with weight maintenance and may decrease your risk of developing cancer.

What's in a Whole Grain?

What is in whole grains that are so good for you? Here is a short list of the nutrients that make whole grains so beneficial:

• iron
  
• thiamin
  
• niacin
  
• riboflavin
  
• vitamins
  
• trace minerals
  

They also include a variety of phytochemicals. Phytochemicals protect cells from the types of damage that may lead to cancer. The following are found in whole grains:

• phenolic acids
  
• lignans
  
• phytic acid
• phytoestrogens
• antioxidants
• saponins
  

Grains are also rich sources of oligosaccharides and resistant starch, carbohydrates that function like dietary fiber and enhance the intestinal environment to help improve immune function.

All the reasoning in the world is not going to make a whole grain taste like a white grain though! My advice to you is to slowly add whole grains in. You CAN change your taste buds so that you start to like the whole grains... it just takes time!

Try this recipe as a quick, easy and tasty way to include a whole grain this week!

Whole Grain Recipe: Spinach and Chicken Couscous

This is a one dish meal! I made it last night and we very much enjoyed it!

Ingredients:

• 2 cups cooked, chopped chicken (I used leftover baked chicken that I had made the night before)
• 5 cups fresh spinach (mine was from the garden!)
• 1/4 cup chopped walnuts or pecans
• 1 cup whole wheat couscous (most couscous is white grains, so make sure you find the whole grain)
  
• 1/2 cup sliced fresh basil

Instructions:

1. Follow directions for cooking couscous.
2. While couscous is cooking, spray a pan with cooking spray and cook chopped nuts in pan for 3-5 minutes until toasted
3. remove nuts from pan, add chicken and spinach and cook until spinach is wilted (3-5 minutes)
4. Add nuts, basil and couscous to chicken and spinach.
   
5. Salt as needed, stir and serve! 

I hope you enjoy it!
- Julie

Blogging Dietitians!

Before I get started on Antioxidants, I want to celebrate Registered Dietitian Day! Today I am part of an RD blogfest to celebrate our profession! Registered Dietitian's are the food and nutrition experts and have the training to provide you with scientific knowledge and evidence-based information about how food and nutrition affects your health!

An RD blogfest means that several blogging dietitians are getting together and sharing their posts. So if you're interested in what other Dietitians' are saying, check out the list of topics at the bottom of this post.

Happy RD Day!!

Antioxidants and Cancer Prevention

You have probably heard a lot of great things that antioxidants are supposed to be able to do for you. There seems to be no shortage of claims that people can make in order to sell you their antioxidant product.

Here are some of the things that companies have claimed about antioxidants:

• prevents cancer
• treats cancer
• prevents aging
• helps with brain function
• strengthens the immune system.

Anyone can make a claim, but do they back up their claim with good science is the question! Here's what we currently know about antioxidants.

Antioxidant Facts

• There are many different types of antioxidants found in nature.
  
• Antioxidants are substances that may protect cells from damage of free radicals. It is currently thought that the damage to cells by free radicals may lead to cancer.
  
• There have been many lab studies that indicate antioxidants may slow or prevent the growth of cancer cells. However, when studies have been done in humans the results have been mixed.
• Examples of antioxidants include beta-carotene, lycopene, vitamins C, E, and A, and others.
• There have been no studies that prove antioxidants can reverse aging, cell damage or cancer progression.
  

So what's the bottom line? The information is somewhat ambiguous and you get to decide what to do! I think that most of the research indicates there are health benefits from eating antioxidant-rich foods, but not supplements.

Therefore, be sure you are eating a diet that provides you with a variety of antioxidants! Here is a list of foods that you can get those antioxidants:

Food Sources of Antioxidants
For the most part you will find antioxidants in fruits, vegetables, whole grains, nuts and seeds. Since there are many different types of antioxidants, this lists tells you what foods contain which type of antioxidant.

• Beta-carotene is found in sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, and mangos, collard greens, spinach, and kale
• Lutein is abundant in green, leafy vegetables such as collard greens, spinach, and kale.
• Lycopene is a potent antioxidant found in tomatoes, watermelon, guava, papaya, apricots, pink grapefruit, blood oranges
• Selenium , although not an antioxidant, can help antioxidants work in the body. In the United States, meats and bread are common sources of dietary selenium. Brazil nuts also contain large quantities of selenium.
• Vitamin A is found in sweet potatoes, carrots, milk, egg yolks and mozzarella cheese.
• Vitamin C can be found in many fruits and vegetables
• Vitamin E is found in almonds and in many oils including wheat germ, safflower, corn and soybean oils. It is also found in mangos, nuts, broccoli and other foods.

It seems that the sweet potato made several different lists of antioxidant foods! My suggestion to you is to eat a variety of the foods listed here to provide your body with as many different antioxidants as possible along with other health promoting nutrients!

- Julie

[For more on this topic, check out the National Cancer Institute's Fact Sheet on Antioxidants.]

RD BLOGFEST TOPICS:
Beyond Prenatals - Food vs. Supplements and Real Advice vs. Fake Advice
Annette Colby - No More Diets! A Registered Dietitian Shares 9 Secrets to Real and Lasting Weight Loss
Ashley Colpaart - Dietitians working in food policy, a new frontier
Diana Dyer - There and Back Again: Celebration of National Dietitian Day 2009
Marjorie Geiser - RD Showcase for National Registered Dietitian Day - What we do
Cheryl Harris - Me, a Gluten Free RD!
Marilyn Jess - National Registered Dietitian Day--RD Blogfest
Julie Lanford - Antioxidants for Cancer Prevention
Renata Mangrum - What I'm doing as I grow up...
Liz Marr - Fruits and Veggies for Registered Dietian Day: Two Poems
Meal Makeover Moms' Kitchen - Family Nutrition ... It's our "Beat"
Jill Nussinow - The Registered Dietitian Lens I Look Through
Wendy Jo Petersen - March 11 is our day to shine!
Diane Preves - Registered Dietitians and the White House Forum on Health Reform
Andy Sarjahani - Dr. Seuss Tribute continued: Green Eggs and Ham and a Sustainable Food System
Rebecca Scritchfield - Big Tips from a "Big Loser"
Anthony Sepe - RD Showcase: Registered Dietitian Day, March 11, 2009
Kathy Shattler - RD Showcase for Nutri-Care Consultation
UNL-Extension, Douglas/Sarpy County - Nutrition Know How - Making Your Life Easier
Monika Woolsey - Dietitians--Can't Do PCOS Without Them!
Monika Woolsey - In Honor of National Registered Dietitian Day
Jen Zingaro - My life as a Registered Dietitian

Many times we go through our days without focusing on what our goals are or what we want to accomplish. We might have an idea of what we would like to "be" or "do", but don't necessarily identify the steps needed to get there.

You don't want to be goal driven all the time as that can be stressful! There are times to just relax and allow yourself to enjoy time doing whatever you feel like. The hardest thing is to find a balance between these two!

Goal Setting
Last week I had a wonderful group of survivors and their family who met for an hour for our monthly healthy living group. This month we talked about setting fitness goals and I gave out 5k training plans for walking, walk/run or running. (Here is the website I found the training plans: www.halhigdon.com)

Here are some of the goals that were identified by members:

• Exercise one morning a week
• Eat one vegetable and one fruit per day
• Go to the gym 3 times a week
  

These are great goals because they are specific, easy to measure and most of all ACHIEVABLE!! [For more on setting goals, check out my post on goal setting part I and part II.]

The goals I set include a long run on Saturdays as well as running 1 morning a week. We were supposed to start these goals this week. Well, where I live it snowed 5 inches this week! So, instead of running in the morning, I ran yesterday evening. I do plan to run on Saturday.

I encourage you to think about your fitness or healthy eating goals. What would you like to see yourself improve? If you are interested in doing a 5k, think about joining the Cancer Services team for the NC Triad Komen for the Cure 5K on May 2nd this year.

[To sign up, go to http://race.komennctriad.org and click on 'join an existing team'.  Our team name is 'Ribbons of Hope' and company is 'Cancer Services'].

Healthy Dessert
This is slightly unrelated, but since people like recipes and this is one that I made this week on our snow day, I thought I would share! I like to call this a "Dirt Cup". The dietitians at the hospital I used to work with loved this! Of course, my version is the healthy version:).

The Dietitian's Dirt Cup

This can be made to whatever servings you would like. One small box of pudding mix and 8 oz. of cool whip would provide 4 servings.

Ingredients:

• Chocolate instant pudding mix (you can choose sugar free or regular)
• 1% or skim milk
• 100 calorie packs of oreos
• Cool whip free or other low-fat whipped topping
• Toffee candy (1 medium candy bar or a few snack size ones)

Directions:
1. Make the pudding as directed on the box with milk.
2. Crush toffee candy and mix in with pudding (1/4 crushed candy for 1 small box of pudding)
3. Crush the 100 calorie packs of oreos
4. Layer pudding, cool whip, and oreos in individual dishes (I like to use margarita glasses!). You can make as many layers as you like.
5. Top with extra crushed toffee candy and crushed oreo
6. Add a gummy worm for the dirt cup effect!

Enjoy! I did!!

- Julie