WHEAT

Wheat: Whole vs White and Benefits

Wheat (Triticum spp.) is a cereal grain, originally from the Levant region of the Near East and Ethiopian Highlands, but now cultivated worldwide. In 2010, world production of wheat was 651 million tons, making it the third most-produced cereal after maize (844 million tons) and rice (672 million tons).Wheat was the second most-produced cereal in 2009; world production in that year was 682 million tons, after maize (817 million tons), and with rice as a close third (679 million tons).

Wheat is rich in catalytic elements, mineral salts, calcium, magnesium, potassium, sulfur, chlorine, arsenic, silicon, manganese, zinc, iodide, copper, vitamin B, and vitamin E. This wealth of nutrients is why wheat is often used as a cultural base or foundation of nourishment.

Issues like anemia, mineral deficiencies, gallstones, breast cancer, chronic inflammation, obesity, asthenia, tuberculosis, pregnancy problems and breastfeeding problems are quickly improved by consuming whole wheat. Wheat is also recommended to treat sterility.

Since germinated wheat comprises 2 or 3 times more vitamin B than common wheat; the seeds are used for useful for treating gastrointestinal conditions, skin diseases, respiratory illnesses, and cardiovascular ailments. Wheat is also known to help balance cholesterol levels and protect the heart.

White vs Whole (brown) Bread/ Pasta/ Tortilla

I know whole wheat bread and white bread are different, but how exactly is the question?

There are two big differences: how they are processed and how healthful they are.

The flour for both is made from wheat seedlings which have three nutrient-rich parts: the bran (the outer layers), the germ (the innermost area) and the endosperm (the starchy part in between). Whole wheat is processed to include all three nutritious parts, but white flour uses only the endosperm. When compared to wheat options, white is a nutritional not adequate. Whole wheat is much higher in fiber, vitamins B6 and E, magnesium, zinc, folic acid and chromium.

When flour is refined, it loses the most nutritious parts of the grain the fiber, essential fatty acids, and most of the vitamins and minerals. In fact, about 30 nutrients are removed. There’s so little fiber left after processing that you would have to eat eight pieces of white bread to get the fiber in just one piece of whole wheat bread.

How to know if it is wheat or white?

Color used to be a clue, but no more. Although white bread is white because it’s been bleached, some dark bread has just had caramel coloring added to it. Look for “whole grain” or “whole wheat” as the first ingredient on the label. If any other ingredient is first, put the loaf back and keep looking.

Health Benefits of Whole Wheat

Controls Obesity (especially in women): Wheat has a natural ability to control weight in everyone, but this ability is more pronounced among women.

Improves body metabolism: Research has shown that foods made from whole grains not only tend to decrease weight but they also decreases the hazards of insulin resistance. Dietitians recommend eating whole wheat bread and other fiber-rich foods.

Prevents Type 2 Diabetes: People who suffer from diabetes are able to keep their sugar levels under control by replacing rice with wheat in their diet.

Reduces Chronic Inflammation: The betaine content of wheat is what aids in the prevention of chronic inflammation. Consumption of betaine affects a number of aspects in our body chemistry that assures a lower risk of chronic inflammation and other ailments like osteoporosis, heart disease, Alzheimer’s disease, cognitive decline, and type-2 diabetes.

Prevents Gallstones: In various surveys by the American Journal of Gastroenterology, it has been proven that breads and cereals made from whole wheat help women to avoid gallstones.

Protective Against Breast Cancer: Studies say that around 30 grams of wheat consumed daily is enough for women to reduce the risks of breast cancer. Reports say that pre-menopausal women who have consumed wheat had a 41% reduced risk of breast cancer in comparison to others who ate other forms of fiber.

Protects Against Coronary Diseases: Plant lignans, a type of phytonutrient, is abundant in whole wheat. These lignans are converted by responsive flora in the human intestines into mammalian lignans. One of these lignans is called enterolactone, which protects against breast and other hormone-dependent cancers, as well as heart disease.

Bottom Line:

The health benefits of wheat are no longer unknown, and people all over the world have experienced them by including wheat in their daily diet.

This “health food” reputation is due to the important B vitamins, such as thiamin, folate, and vitamin B6, and the minerals magnesium, zinc, and manganese content.

Wheat is also high in fiber and protein

Choose 100% whole grain/whole wheat option over the white option

LACK OF SLEEP AND WEIGHT GAIN

Lack of Sleep and Weight Gain: Are they related?

No/Low Sleep = Weight Gain!!

Lack of sleep leads to weight gain. There are multiple reasons behind this.

Comfort food binge:

One of them, if you think about it, is if you’re feeling sleepy at work, you may be tempted to reach for a cup of coffee (or several cups) and a doughnut for a quick shot of energy. Later you may skip the gym and pick up takeout on your way home to your family -- no time to cook. Another problem is while driving back from work turning to munchies to keep awake. When you finally find yourself back in your bed, you are too wound up to sleep.

This is a vicious cycle. Lack of sleep makes you turn to comfort foods like chips, cookies, fried foods etc à which cause you to gain weight à which lead to depression à which leads to turning to comfort foods again. The ultimate result? Unwanted pounds as poor food choices coupled with lack of exercise set the stage for obesity and further sleep loss.

There are many studies about the sleep-weight relation. Maybe you have even heard about the sleep diet, which suggests you can lose weight while you sleep.

And it’s true, sort of.

It’s not so much that if you sleep, you will lose weight, but if you are sleep-deprived, meaning that you are not getting enough minutes of sleep or good quality sleep, your metabolism will not function properly.

On average, we need about 7.5 hours of quality sleep per night. If you are getting this already, another half hour will not help you lose 10 pounds, but if you are a five-hour sleeper and start to sleep for seven hours a night, you will start dropping weight.

Hormonal problems:

Exactly how lack of sleep affects our ability to lose weight has a lot to do with our nightly hormones. The two hormones that are key in this process are ghrelin and leptin. Leptin and ghrelin work in a kind of "checks and balances" system to control feelings of hunger and fullness. Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin. Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.

When you don't get enough sleep, it drives leptin levels down, which means you don't feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food. More ghrelin plus less leptin equals weight gain. You are eating more, plus your metabolism is slower when you are sleep-deprived leading to weight gain.

PREGNANCY DIET

Pregnancy Diet: Do's and Dont's

I have been asked to do this article multiple times so here it goes……

Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 150 more calories per day (for the first trimester) and 300 more calories per day (for the last 2 trimesters) than you did before you became pregnant.

It is important to remember from the time you find out you are pregnant to you are 6 months pregnant your baby is smaller than the size of your fist so you are not eating for 2 you are eating for yourself plus 150 kcals-300 kcals more for your baby. This literally means 2 slices of whole wheat bread (150kcal) or 1 cup cooked lentils/dal and 1 slice whole wheat bread/roti/chapatti (300kcal) additional per day in your normal diet.

Good nutrition does not include foods high in fat and carbohydrates. Ghee, butter, fried foods, cookies, biscuits etc provide no nutrition and just calories.

Eating a well balanced and nutritious diet is very important for a healthy pregnancy.

Remember the weight you gain during your pregnancy is the weight YOU will have to loose after the birth of your baby. Pregnancy is not a free pass to eat anything and everything you want. It is neither healthy for you nor your baby.

Healthy weight gain during pregnancy:

A woman who was average weight before getting pregnant should gain 25 to 35 pounds after becoming pregnant.

Underweight women should gain 28 to 40 pounds.

And overweight women may need to gain only 15 to 25 pounds during pregnancy.

In general, you should gain about 2 to 4 pounds during the first three months you're pregnant and 1 pound a week during the rest of your pregnancy.

If you are expecting twins you should gain 35 to 45 pounds during your pregnancy. This would be an average of 1 ½ pounds per week after the usual weight gain in the first three months.

Nutrition during pregnancy:

Eat a variety of foods to get all the nutrients you need. Recommended daily servings include

5-10 servings of whole grains

2-4 servings of fruit

4 or more servings of vegetables

4 servings of low fat dairy products

3 servings of protein sources (meat, poultry, fish, eggs, beans, lentils/dal, quinoa or nuts).

Use fats and sweets sparingly.

Choose foods high in fiber that are enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables. This will help fight against constipation during pregnancy

Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.

Eat and drink at least four servings of low-fat dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.

Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily.

Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.

Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida.

Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe.

MANGO

Mango: King of Fruits

Mango is termed as “The king of the fruits”. Mango is one of the most popular, nutritionally rich fruits with unique flavor, fragrance, taste, and heath promoting qualities making it a common ingredient in new functional foods often labeled “super fruits."

Mango is one of the delicious seasonal fruits grow in the tropics. The tree is believed to be originating in the sub-Himalayan plains of Indian subcontinent. Botanically, this exotic fruit belongs within the family of Anacardiaceae, a family that also includes numerous species of tropical-fruiting trees in the flowering plants such as cashew, pistachio etc

Mango originated in India and Burma. It is the national fruit of India and the Philippines and the national tree of Bangladesh. According to some, more mangos are eaten fresh than any other fruit in the world. Originated 4,000 plus years ago. In India where they are most heavily grown and eaten, mangos are known as “Aam/Keri” There are over 1,000 different varieties of mangos.

Health Benefits:

Prevents Cancer:

Research has shown antioxidant compounds in mango fruit have been found to protect against colon, breast, leukemia and prostate cancers. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid and methylgallat, as well as the abundant enzymes.

Lowers Cholesterol:

The high levels of fiber, pectin and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein (Read my previous entry about healthy oils for more information)

Clears the Skin:

Can be used both internally and externally for the skin. Mangos clear clogged pores and eliminate pimples.

Eye Health:

One cup of sliced mangoes supplies 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.

Alkalizes the Whole Body:

The tartaric acid, malic acid, and a trace of citric acid found in the fruit help to maintain the alkali reserve of the body.

Helps in Diabetes:

Mango leaves help normalize insulin levels in the blood.  The traditional home remedy involves boiling leaves in water, soaking through the night and then consuming the filtered decoction in the morning. Mango fruit also have a relatively low glycemic index (41-60) so moderate quantities will not spike your sugar levels.

Improves Digestion:

Papayas are not the only fruit that contain enzymes for breaking down protein. There are several fruits, including mangoes, which have this healthful quality. The fiber in mangos also helps digestion and elimination.

Remedy for Heat Stroke:

Juicing the fruit from green mango and mixing with water and a sweetener helps to cool down the body and prevent harm to the body. From an ayurvedic viewpoint, the reason people often get diuretic and exhausted when visiting equatorial climates is because the strong “sun energy” is burning up your body, particularly the muscles.  The kidneys then become overloaded with the toxins from this process.

Boosts Immune system:

The generous amounts of vitamin C and vitamin A in mangos, plus 25 different kinds of carotenoids keep your immune system healthy and strong.

Bottom Line:

• Mangoes are a delicious and super healthy fruit
• They are full of vitamins like Vitamin A, C and E and antioxidants
• However, mangoes do tend to be very high in carbohydrate content so you have to limit it’s consumption to 2-3 per week.
• Mango juice (aam ras/keri no ras) tends to have a lot of added to sugar to it. So consume the whole fruit rather than the juice.

YOGURT/CURD

Yogurt/Curd: Yummy and creamy

Dairy products are rich in vitamin A that is important for beautiful skin, and calcium for strong bones and healthy hair. People who eat dairy products every day appear to have an easier time losing excess weight and keeping it off. Non-fat yogurt has all the benefits of dairy, plus the friendly bacteria found in yogurt are probiotics that help keep your digestive system working normally.

The nutritional and caloric contents of yogurt are similar to those of the fluid milk from which it is made. So, it is an important source of calcium, protein, vitamins A, riboflavin, phosphorus and potassium.  In fact, one serving of yogurt contains about as much potassium as a banana (around 400 mg).

Yogurt is a Healthy Choice:

Yogurt is a unique food because it is a cultured milk product, made by adding certain "friendly" or “good” bacteria called probiotics to milk, skim milk, and/or cream to produce a thicker and more textured product. These “good” bacteria are live active cultures that are similar to the ones that already exist in the human digestive tract. They help maintain and restore the delicate balance of both "good" and "bad" bacteria necessary for a healthy digestive system.

Many yogurts are supplemented with these health-promoting probiotics, such as Lactobacillus acidophilus, Bifidobacteria bifidus and Lactococcus paracasei.

Most of us have taken antibiotics and suffered side effects of diarrhea or intestinal pain and bloating. This is because some antibiotics upset the balance of bacteria in the digestive tract. Probiotics may help relieve these side effects by restoring balance in the gut.

Yogurt and Lactose Intolerance:

People who are moderately lactose intolerant can enjoy yogurt. Yogurt contains lower amounts of lactose than milk because the lactose in the milk used to make yogurt is converted to lactic acid by the bacterial cultures. Various forms of lactic acid bacteria added when manufacturing yogurt, acidophilus milk and fermented milk products, such as kefir, can help lessen the effects of lactose intolerance.

One serving of yogurt is one eight-ounce cup or container. The Dietary Guidelines for Americans recommend that individuals ages nine and older consume three servings of milk, cheese or yogurt each day.

Ways to Eat Yogurt:

Yogurt is a fun food to eat.  You can dip it, spread it, freeze it, add fruit to it or eat it plain. Here are some of the other ways you can enjoy yogurt:

Make a breakfast parfait by layering non-fat yogurt, dry cereal or sugar-free granola, and top with your favorite fruit

Enjoy a mid-day snack by blending yogurt, fruit and ice to make a delicious smoothie

Dip raw vegetables in plain yogurt

Use yogurt for salad dressing and dips

Serve plain yogurt on quesadillas, tacos, soups, and chili in place of sour cream

These days, with a wide range of yogurt flavors available and with texture options running from creamy custard-style confections to drinkable liquids you can enjoy yogurt for dessert or on the go.

Yogurt benefits:

Boosts your immune system

Lowers serum cholesterol

Help overcome lactose intolerance and aid in the digestion of milk proteins

Prevents some yeast infections

Yogurt is a great source of protein, calcium, potassium and the vitamins A, B12 and Riboflavin

Yogurt and Acne:

Most people believe dairy is bad for blemishes. And, certain types (overly-processed varieties, for example) can be. But non-fat yogurt packs probiotics (Greek, Kefir) actually helps to prevent bad bacteria, which can lead to acne, from forming in your body. So, you may want to include one or two servings a day. Try a morning smoothie with antioxidant-rich blueberries and yogurt, plus a potassium-packed banana. Or try a strawberry granola parfait with a drizzle of honey for a post-dinner treat, yum.

Bottom Line:

Non-fat yogurt is a wonderful source of calcium, vitamin A and protein

It is very high in probiotics which helps with your digestive system health

It can be eaten plain, with fruits or vegetables, as a salad dressing and many more ways

Plain non fat yogurt when eaten in moderation does not cause acne.

CARROTS

Carrots: Fun facts

Facts about Carrots:

• Just one medium carrot or a handful of baby carrots counts as one serving of your daily veggies
• Orange carrots are a great source of beta-carotene. Carrots contain a group of plant pigments called carotenoids, and beta-carotene is a member of this group. These plant pigments were first identified in carrots and therefore their name was derived from the word carrot. Beta carotene is important for eyesight, skin health, and normal growth
• Our bodies turn beta-carotene into vitamin A. Vitamin A is important for good health, especially for your eyes. Carrots are one of the best sources of vitamin A. Vitamin A is good for your bones, teeth, vision, and your skin
• Purple carrots contain purple pigments called anthocyanins, which act as anti-oxidants that protect the body
• Carrots are a good source of fiber, which is good for the health of your digestive system.
• Carrots are a good source of vitamin C and potassium, as well as vitamin B6, folate, and several minerals including calcium and magnesium
• A baby carrot isn't exactly a baby. Baby carrots come from a large carrot that has been rolled over blades and thrown around in a metal cage to be rubbed down to a short, round-ended baby carrot
• An average size baby carrot has 4 calories
• A serving is about eight baby carrots, which is 30 calories, 2.5 grams fiber and more than double the daily recommended vision-boosting vitamin A. One medium carrot has 25 calories, 2 grams fiber and 203% Vitamin A
• Americans eat, on average, 10.6 lbs. of fresh carrots per person per year.
• Carrots have a higher natural sugar content than all other vegetables with the exception of beets. This is why they make a wonderful snack when eaten raw and make a tasty addition to a variety of cooked dishes

PROTEIN FOR VEGETARIANS

Protein: Vegetarian sources

If you're worried about getting enough protein on a vegetarian diet, you may be in for a surprise. The truth is, most non-vegetarians get way too much protein, and vegetarians can easily get more than enough protein in their diet as well. Many people still believe that protein is only available from meat and animal sources and we will all fall over dead without animal protein! Unless you're pregnant or an Olympic bodybuilder, you will likely get more than enough protein without even trying. Here are the best sources of protein for vegetarians.

Milk and milk products: Milk, cheese, cottage cheese and yogurt are considered to be the most nutritious foods of all. Milk and milk products are very high in protein. However, whole milk and dairy products tend to be high in saturated fats. So when choosing milk or milk choose low or non fat options.

Protein: One cup 1% milk contains 8 grams of protein.  

Quinoa and other whole grains: Whole grains are a great source of protein, but the queen of whole grains when it comes to protein content is quinoa. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids, making it a "complete protein". Just one cup of cooked quinoa contains 18 grams of protein, as well as nine grams of fiber. Other whole grains, including whole grain bread, brown rice, barley are all healthy protein-rich foods for vegetarians and vegans as well.

Protein content: One cup of cooked quinoa provides about 18 grams of protein.

Beans, Lentils and Legumes: All beans, lentils, and peas are an excellent vegetarian and vegan source of protein. Black beans, kidney beans, Indian dhal, vegetarian chili, split pea soup and chickpea/garbanzo beans. Soy is a bean as well, but because soy and its derivatives are such a popular source of protein for vegetarians, it merits it's own entry below.

Protein content: One cup of canned kidney beans contains about 13.4 grams of protein.

Tofu and other soy products: Soy is such a flavor chameleon that you'll never get bored! You may have tried tofu and soy milk before, but what about edamame, soy ice cream, soy yogurt, soy nuts or soy cheese? TVP and tempeh are also protein-rich soy foods. As an added bonus, many brands of tofu and soymilk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12. (Know more about ‘soy’ by reading a previous entry about it on my blog)

Protein content: A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.

Nuts, Seeds and Nut Butters: Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Because most nuts and seeds are high in fat, you don't want to make them your primary source of protein. But they're great as a post-workout or occasional snack. Nut butters are delicious as well, and kids of course love peanut butter. Try soy nut butter or cashew nut butter for a little variety if you're bored of peanut butter. (Know more about ‘nuts’ by reading a previous entry about it on my blog)

Protein content: Two tablespoons of peanut butter contains about 8 grams of protein.

Seitan, Veggie Burgers and Meat Substitutes: Read the label of your store-bought meat substitute products and veggie burgers and you'll find they are quite high in protein! Most commercial meat substitutes are made from either soy protein, wheat protein (wheat gluten) or a combination of the two. So toss a few veggie burgers on the grill or in the microwave, and watch those daily protein grams add right up. Homemade seitan is quite high in protein as well.

Protein content: One veggie patty contains about 10 grams of protein, and 100 grams of seitan provides 21 grams of protein.

Protein Supplements: So what if you are an Olympic body builder or are trying to gain some serious muscle? In this case, your protein needs will be higher than us average vegetarians and you may be considering supplementing with protein powders or protein shakes. Talk to a Registered Dietitian for more information on this.

Protein content: Varies by brand, so read the label.

Bottom line:

• You need no more than 1g of protein per kilogram body weight to maintain your lean body weight
• For bodybuilding you need a little higher amount of protein intake but it is very easy to do it on a vegetarian diet. You do not have to be a non-vegetarian to bulk up
• There are a variety of protein sources for vegetarians. Remember horses, cows and elephants are vegetarians and they do not die without eating meat.