“There are two types of people; those who eat kale and those who should.” ~ Bo Muller-Moore

Is kale on your menu yet? If not, here is a long list of kale nutrients that should persuade you. One cup of kale (36 calories) includes:
• 1327% vitamin K
• 206% vitamin A
• 134% vitamin C
• 27% manganese
• 9% calcium
• 6% iron
Cruciferous vegetables, including kale, have the most powerful anti-cancer effects of all foods.  Most of the bioactive compounds, or extra-nutritional health-benefiting compounds, in kale function as antioxidants in your body, meaning they quench or neutralize free radicals making them harmless to your body and reducing your cancer risk.  Also these compounds increase enzyme function that are important in the detox process.

Vegetables, in general, all have powerful levels of bioactive compounds that can prevent age-related diseases.  For example, kale contains high amounts of carotenoids, such as lutein and zeaxanthin, and these two compounds have been shown to help significantly decrease macular degeneration.  Also, research has found that people with high levels of lutein have the healthiest blood vessels, with little or no atherosclerosis.

Kale Chips Recipe:

Ingredients:
• 2 bunches of kale, washed and thoroughly dried
• 2 Tbsp grape seed oil
• 1 Tbsp sea salt
• ½ Tbsp dried garlic
• ¼ tsp cayenne pepper

Directions:
1. Preheat oven to 225 degrees F.
2. Remove the ribs from the kale and cut into 1 ½ inch pieces. Place on cut kale in a large bowl and toss with oil, salt, garlic, and cayenne.
3. Spread kale out evenly on a baking sheet and bake until crisp, turning leaves halfway through, about 20 minutes. Serve as finger food.
4. For even baking, use a dehydrator instead of oven. This will take longer (~1 hour), but every leaf with turn out just perfect!

References:

1. Bernstein PS, Delori FC, Richer S, et al.  The value of measurement of macular carotenoid pigment optical densities and distributions in age-related macular degeneration and other retinal disorders.  Vision Res. 2010 Mar 31;50 (7):716-28.
2. Carpentier S, Knaus M, Suh M.  Associations between lutein, zeaxanthin, and age-related macular degeneration: an overview.  Crit Rev Food Sci Nutr. 2009 Apr;49 (4):313-26.
3. Dwyer JH, Paul-Labrador MJ, Fan J, et al.  Progression of carotid intima-media thickness and plasma antioxidants: the Los Angeles Atherosclerosis Study.  Arterioscler Thromb Vasc Biol. 2004 Feb;24 (2): 313-19.  

I’m vulnerable. I’m strong. I’m scared. I’m courageous. I’m human.

I am a bit of a perfectionist by nature and with that comes many hours of preparation, organization, and strategic delivery.  This perfectionism has allowed me to feel safe and secure within my surroundings.  If you were wondering if my closet is color coordinated, DVDs and books are categorized, and grad school lecture notes are labeled, color coordinated, and in chronological order of exam you would guess right.  I have learned that my “perfect” safety net was set in to place to protect myself from two things: 1) the fear of failing others and 2) the fear of embarrassment.  This perfectionism, extreme organization, and preparedness has served me well and has allowed me to be successful in many realms of my life, but one…being vulnerable.

Being vulnerable is scary, exciting, freeing, intimidating, incredibly humbling, and something I am continuously working on.  Baron Baptiste in his 40 Days to Personal Revolution says,

“You’ve got to be willing to show up and suck before you can show up and shine.”

How many opportunities have been missed because you were nervous, not prepared enough, scared, or too intimidated to let your guard down?  I know I have missed out on a few myself.  What happens when we start being courageous, exposing our vulnerabilities, and actively participating in our own lives?  Your life happens.  Yes, we may royally suck but I promise you will learn a lot about who you are as an individual and each time gets a wee bit less intimidating and a lot more exciting.  What is astonishing to see is that when you become vulnerable you create a space for others to do the same.  Vulnerable is the raw, non-GMO, pure, naked, and true you!

I probably will always have my perfectionism at heart (i.e. I enjoy my color coordinated closet), but as I start to open up and allow myself to be humbled by my limitations the more I start to live with integrity, authenticity, and true happiness.

I guess what I am saying is…show up in your life, embrace the suck, and keep moving forward because when the day comes and you shine…you will shine bright!

 

 

Chia Seeds the “Miracle Seed”: Homemade Protein Bar Recipe

A few years ago I get a phone call from my mom and she informs me about this simple concoction of almond milk and chia seeds that will make your hair shine and nails grow strong. Like most of our conversations, once a topic was covered we quickly move on to another topic. We tend to only hit the major headlines and skip most of the details. So on I go with my day and I was so enthused about this chia seed/almond milk mixture that I had to give it a shot. I mixed my chia seeds and almond milk in a little bowl until it made this gelatin like paste. Unfortunately, the next step was that detail we skipped over during our phone call, but I figured the most logical step was to apply this paste directly into my hair like a conditioner. I covered my entire head with this miracle paste and waited twenty minutes to rinse it out…hmmm. I HAD CHIA SEEDS STUCK TO MY SCALP AND SHOWER FOR WEEKS! Good thing I called my mom after my attempted day of beauty to set the record straight because my little dog was about to have his day of beauty too.  After this little debacle, I have learned to inquire more of the details before jumping right in.

Chia Seeds 

Chia seeds come from the desert plant Salvia hispanica, a member of the Sage family.   Chia seeds are an ancient super-food and their origin is believed to be in Central America where the seed was a staple in the ancient Aztec diet along with Native tribes of North America. These little black and white seeds have an off-the-scale nutritional profile and are being rediscovered by world-class athletes, wellness professionals and health conscious people everywhere.

Chia seeds have recently gained attention as an excellent source of omega-3 fatty acid. They are also an excellent source of fiber at 10 grams per ounce (about 2 tablespoons), and contain protein and minerals including as iron, calcium, magnesium and zinc.  Recent studies suggests that including chia seeds as part of a healthy diet may help improve cardiovascular risk factors such as lowering cholesterol, triglycerides and blood pressure.

How to Eat Chia Seeds-Key Word Here is “EAT”

Chia seeds can be eaten raw or prepared in a number of dishes.  I like to sprinkle ground or whole chia seeds either on or in cereal, rice, yogurt, smoothies, or vegetables.  Since chia seeds are very absorbent and develop a gelatinous texture when soaked in water, you can substitute chia for some unwanted fat in baked goods.

Lip-Smackin’ Homemade Protein Bars with Chia Seeds:

Yield: About 25 Squares

Ingredients:

• 1 1/2 cups of gluten free oats
• 3 scoops vanilla protein powder (I used Vega Sport)
• 3 scoops of Mila® Chia Seeds (see below for more information on Mila®)
• 1/4 tsp of sea salt (if using unsalted peanut butter)
• 3/4 cup of peanut or almond butter (I used unsalted Trader Joe’s natural PB)
• 2 Tbsp honey (local is the best!)
• 2 Tbsp chopped dark chocolate
• 1/4 cup of pecans
• 3-5 Tbsp of water

Directions:

1. Line an 8″ square baking dish with wax paper.
2. Place oats, protein powder, chia seeds, and salt in a mixing bowl.  Whisk to combine.  Add peanut or almond butter, honey, chocolate, and pecans and beat on medium-low to combine.
3. Add water tablespoon by tablespoon until the mixture is slightly crumbly, but holds together well when pressed.  Press dough evenly into the prepared baking dish.  Refrigerate until firm and chilled, about 1 hour.  Using the wax paper liner, pull the entire dish of oat mixture oat and set on a cutting board.  With a very sharp knife, cut into squares.  Store in an air tight container in the refrigerator.

Tip:  My first batch was a little too crumbly with only 3 tablespoons of water.  I added an additional tablespoon my next batch and the edges held together much better and weren’t as dry.  The completed dough shouldn’t feel sticky, but the dough should hold together nicely.

Mila® by Lifemax ®

A few months ago my friend Sarah introduced me to Mila® by Lifemax®.  Mila® is an exclusive proprietary blend of the world’s finest variants of the most potent grains of chia.  It is naturally gluten-free, trans-fat free, sugar-free, non-GMO and is a superior plant-based source of protein and fiber.  It is a whole, raw food that contains the highest and safest plant-based combination of antioxidants, protein, fiber, phytonutrients, and omega-3s.  It is odorless and will conform to the flavor of any meal.  It is by far my favorite brand of chia and I completely feel revitalized and sustained for longer periods of time than my grocery store bought brands.

To learn more about this amazing product please visit Sarah’s website: TheBlissful Seed.com

 

If you don’t take care of your body, who will?

Eating has a powerful component of living, and what we eat has a profound impact on everything in our lives including; energy level, mood, emotions, mental acuity, physical health, creativity, awareness, and athletic performance. The goal of the MAKwellness 7-Day Cleanse or 8-Day Yoga Detox is to empower you and your approach to food and ultimately leave you feeling your best. Too often we grab a meal on the go without thinking how this might impact our day or even week, succumb to cravings, feel overly full, or eat because there is nothing else to do. These cleanses or detox programs will allow you to mindfully “reset” your awareness of the food you consume, experience how it effects you physically, mentally, and emotionally, and provide you with new tools and strategies to eat in ways that allow you to better achieve your life aspirations.

The words “detox” or “cleanse” have a daunting connotation and usually invokes an idea of elimination and intense deprivation. But the MAKwellness programs are the complete opposite. These are not calorie-restricted shake or juice only programs, but rather a method to nourish, cleanse, and revitalize each cell of your body. Each day you will consume an adequate number of calories from REAL FOOD for your body type, lifestyle, and health.

Each cleanse or detox is equipped with a full manual, recipes, and direct 1:1 coaching throughout your entire program. You are well set-up for success!

If you are interested in learning more or signing up for the MAKwellness 7-Day Cleanse or 8-Day Yoga Detox, you can e-mail Maria at MAKwellness@gmail.com OR sign-up for one of the following workshops:

• April 5th from 1-3PM:  MAKwellness 7-Day Cleanse @ Studio 223 in Chatfield, MN (sign-up by e-mailing info@studio-223.com)
• April 12th from 1-3PM:  Ayurveda 101 @ Studio 223 in Chatfield, MN (sign-up by e-mailing info@studio-223.com)
• April 26th from 10-12pm:  MAKwellness 7-Day Cleanse @ Xtreme Fitness in Kasson, MN (sign-up by calling Kris Thomas at ​(507) 358-8541)
• April 27th from 1-3pm (Blaine) or 5-7pm (Maple Grove):  Yoga 8-Day Detox @ Heat Yoga Studios in Blaine and Maple Grove, MN (sign-up at Heat Yoga Studios)

Sample Recipe from the MAKwellness 7-Day Cleanse: 

Pesto Spaghetti Squash & Tomato Tapenade

 

Serves 4

 Pesto Spaghetti Squash Ingredients:

• 2 cups fresh basil leaves, packed
• 4 cups of fresh spinach OR arugula leaves, packed
• ¼ cup of extra virgin olive oil
• ¼ cup of pine nuts or almonds
• ½ cup of plain fat-free Greek yogurt
• 3 garlic cloves, peeled
• Juice of ½ a lemon
• Salt and freshly ground pepper, to taste
• Special equipment needed: food processor
• 1 spaghetti squash, cut in half lengthwise
• 1 Tbsp extra virgin olive oil for squash

Tomato Tapenade Recipe:

• ½  red onion, diced
• 2 Tbsp capers
• 1 cup cherry tomatoes, cut in halves
• ½ cup kalamata olives, cut in halves
• 2 Tbsp red wine vinegar
• Salt and freshly ground pepper, to taste (optional)

Directions:

1. Preheat oven to 450 degrees F.  Split the squash in half and scrape out seeds.  Line an oven tray with aluminum foil.  Season the spaghetti squash with oil, salt, and pepper.  Place flesh side down and roast for 30-40 minutes until fully cooked.  Remove from the oven and let rest until cool enough to handle.
2. While squash is cooling, add basil, spinach (or arugula), oil, nuts, yogurt, garlic, lemon juice, salt, and pepper in your food processor.  Pulse to combine ingredients—consistency should be creamy.  Set aside.
3. Meanwhile, combine red onion, capers, cherry tomatoes, kalamata olives, red vinegar, salt, and pepper in a separate bowl.  Toss until mixed.
4. When squash is cool enough to handle, using a large kitchen spoon scrape the strands of squash from the inside of the skin.  Toss the spaghetti squash in a pan with the pesto mixture for just long enough to get hot.
5. Serve pesto spaghetti squash and top with a few spoonfuls of the tomato tapenade.  Enjoy!

Carbohydrates 101: Why a High Carbohydrate Diet May Benefit You, Part Six

For the longest time I always considered myself a “low carb” kind of girl, but now I know my diet is quite the opposite.  Actually, I don’t think I am on a “diet” at all…I just eat food!  The goal of this article is not to bash “low carb” diets at all, but rather to empower you to be a proactive participate in your health and not fall victim to another diet scheme.

What Defines a Low Carb Diet?

A low carb diet limits or restricts carbohydrate consumption and is often used for weight loss.  In general, low carb diets focus on proteins, including meat, poultry, fish, and eggs, and some non-starchy vegetables.  Foods high in easily digestible carbohydrates (i.e. sugar, bread, pasta) are eliminated and low carb diets limit most grains, beans, fruits, starchy vegetables, and sometimes nuts and seeds.  Not all low carb diets are the same and some diet plans allow certain fruits, vegetables and whole grains.  The typical low carb diet includes less than 20% of your total daily calorie intake from carbohydrates (400 calories daily from carbohydrates*).   Whereas the 2010 Dietary Guidelines for Americans recommends that carbohydrates make up 45-65% of your total daily calorie intake from carbohydrates (900-1,300 calories daily from carbohydrates*).

*Based on a 2,000 daily caloric intake

Carbohydrate Refresher

As previously discussed, carbohydrates are a type of macronutrient found in many foods and beverages, and naturally occur in plant-based foods (i.e. fruits, vegetables, nuts, grains, seeds, and legumes).  However, some food manufacturers do add carbohydrates to processed foods in the form of starch or added sugar, which can be harmful to our overall health and waistline.  Our bodies use carbohydrates as our primary energy source.  Simple or complex carbohydrates are broken down into glucose, absorbed into the bloodstream (blood glucose), and then with the help of insulin the glucose enter our cells.  Glucose can either be used by our body for energy, stored in our liver, muscle, or other cells for later use, or is converted to fat.

The Low-Carb Theory:

The theory behind the low-carb diet is that by decreasing carbohydrate intake our insulin levels are reduced, which causes the body to burn stored fat for energy and ultimately helps you shed excess weight and reduce risk factors for a variety of health conditions.  Some low carb diets are ketogenic, meaning that they restrict carbohydrate intake sufficiently to cause ketosis (i.e. the Induction Phase of the Atkins Diet).  Simply, ketosis  means that our bodies are using fat for energy.

Weight Loss:  Everybody is Doing it!

Two-thirds of Americans and an estimated 2.3 billion people worldwide are either overweight (BMI 25-29.9 kg/m²) or obese (≥ 30 kg/m²), and this epidemic is not getting any better.  Unfortunately, many weight-loss programs don’t work or only offer temporary benefits.  Our market is bombarded with so many diet plans, diet pills, high-protein programs, shakes, and other diet trends that claim your success in weight loss, or at least provide you with temporary benefits.  Sadly, the term “diet” has turned into a fad and the pleasure and enjoyment of eating because something makes you feel good has long been overlooked.  These mass produced weight loss “diets” aren’t sustainable long-term, and some are very dangerous.  Truthfully, what good is a diet plan that helps you lose weight but now your health is at risk?

A High Carbohydrate Diet for Your Health:

The ancient Greek physician Hippocrates said, “Let thy food be thy medicine and thy medicine be thy food.” Since ancient times, plant-based foods, herbs, and spices have been used in the prevention of ailments and chronic diseases, including cancer. Epidemiological studies have demonstrated the correlation of fruit and vegetable consumption and the reduced risk of various diseases.  So my question to you is why would we want to limit these extraordinary fruits, vegetables, nuts, whole-grains, seeds, and legumes simply because their carbohydrate content is higher than lean proteins?  Studies have shown that high-protein diets, or diets rich in animal products and low in fruits and unrefined carbohydrates, are positively associated with colon cancer risk.  Are animal products the enemy?  Not necessarily, but they must be consumed in moderation and accompanied by an abundant amount of unprocessed  plant-based foods.  Dr. Fuhrman has a health equation that I live my life by:

H = N/C (Health = Nutrients/Calories)   

“Your health is predicted by your nutrient intake divided by your intake of calories.” Dr. Fuhrman

Don’t limit your health by the amount of carbohydrates in your food, rather enhance your health by eating plentiful amounts of nutrient dense foods.  Please note that I am not recommending you to stuff your bellies full of worthless carbohydrate crap, like cakes, sweets, pastries, and over processed refined grains.  My goodness friends, eat food–real, raw, nutrient loaded, juicy, health-benefiting, wonderful, amazing, and delicious food!  Your life and waistline will thank you!

References:

1. Mayo Clinic Staff. “Weight Loss.” Low-carb Diet: Could It Help You Lose Weight? Mayo Foundation for Medical Education and Research, 11 Oct. 2011. Web. 18 Mar. 2014.
2. Zeng H, Lazarova DL. Obesity-related colon cancer: dietary factors and their mechanisms of anticancer action. Clinical and Experimental Pharmacology and Physiology. 2011:1-20.
3. Li YY, Wicha MS, Schwart SJ, Sun DX: Implications of cancer stem cell theory for cancer chemoprevention by natural dietary compounds. Journal of Nutritional Biochemistry 2011, 22(9):799-806.
4. Erdelyi I, Levenkova N, Lin EY, Pinto JT, Lipkin M, Quimby FW, Holt PR: Western-style diets induce oxidative stress and dysregulate immune responses in the colon in a mouse model of sporadic colon cancer. The Journal of nutrition 2009, 139(11):2072-2078.
5. Gonzalez CA, Riboli E: Diet and cancer prevention: Contributions from the European Prospective Investigation into Cancer and Nutrition (EPIC) study. European journal of cancer 2010, 46(14):2555-2562.
6. Aparicio T, Kotelevets L, Tsocas A, Laigneau J-P, Sobhani I, Chastre E, Lehy T: Leptin stimulates the proliferation of human colon cancer cells in vitro but does not promote the growth of colon cancer xenografts in nude mice or intestinal tumorigenesis in ApcMin/+ mice. Gut 2005, 54(8):1136-1145.
7. Newmark HL, Yang K, Kurihara N, Fan K, Augenlicht LH, Lipkin M: Western-style diet-induced colonic tumors and their modulation by calcium and vitamin D in C57Bl/6 mice: a preclinical model for human sporadic colon cancer. Carcinogenesis 2009, 30(1):88-92.
8.  Fuhrman, J. Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustainable Weight Loss.  (2003) Little, Brown and Company. New York, NY.

Carbohydrate Series:

1. What are Carbohydrates 
2. Whole-Wheat May Actually be White Bread with a Tan
   
3. Oligosaccharides, Prebiotics, and Colon Health
   
4. Starches:  Why Not All Starches are Created Equal
5. Fiber as a Super Food
6. Why a High Carbohydrate Diet May Benefit You

Carbohydrates 101: Fiber as a Super Food, Part Five

Fiber has become an everyday term used when talking about anything nutrition.  Even though it is not considered a nutrient, food labels now show fiber content and many health professionals claim that Americans don’t consume enough fiber on a daily basis.  The goal of this section is to discuss the physiological effects of fiber and how those effects help your colon health while also aiding in one epic bathroom session sure to make any speedo or two-piece feel amazing on.

What is Fiber?

Plant cell walls contain more than 95% of dietary fibers.  Dietary fiber is found only in plant foods (i.e. fruits, vegetables, grains, and legumes).  There are two types of dietary fiber–soluble and insoluble fiber.

Soluble fiber dissolves in hot water and insoluble fiber does not dissolve in water.  Soluble fiber are gums, pectins, some hemicelluloses, and beta-glucans and can be found in foods such as berries, any beans, any peas, flax seeds, plums, apples, and oats.  Fiber from psyllium seed, an ingredient in some over-the-counter laxatives, is also in this group.

On the other hand, insoluble fibers, which provide structure to plants are primarily lignins, cellulose, and some hemicelluloses.  Insoluble fiber can be found in vegetables, brans, nuts, seeds, and the skins of fruits and vegetables.   Most foods contain mixtures of both types of fibers, but generally vegetables and wheat, along with most grain products, contain more insoluble fibers than soluble fibers.  Both soluble and insoluble fibers are important to your health for different reasons, which are discussed below.

Health Benefits of Fiber:

The physiological and metabolic effects of fiber vary based on the type of ingested fiber but in general fiber is vital for good health.  Although fiber is not digested, it is bulky and therefore increases satiety.  Soluble fiber is viscous, meaning it is able to pull water from the body.  Think of soluble fiber as a dry sponge, so as it moves throughout the digestive tract it soaks up water and digestive juices.  Soluble fiber will also delay the stomach from emptying into the intestines, which is partly why soluble fiber tends to decrease the glycemic effect of the meal.    Fiber is also sticky, so on it way through the digestive tract it helps to pick up harmful chemicals, potentially carcinogenic chemicals, that find their way into the intestines.   Mechanisms in which dietary fibers prevent disease are multiple and varied, but the outcomes can include avoidance of constipation-based diseases such as colon cancer, diverticulitis, hemorrhoids, and varicose veins.

Fiber’s Preventative Role Against Colon Cancer

Often we think of our colon as the place where we hold our human “waste” until that waste makes it grand adventure down the toilet.  But there is so much more to our colon than just are “poop holding tank”.  As previously discussed, 70% of our immune cells reside in the lining of our intestinal walls, thus it’s important to eat a diet that will nurture and  support the health of our colon.

Many fibers once they reach the colon are fermented by the good bacteria, and can produce favorable effects for the body.  Fermentable fibers, predominantly from soluble fibers, stimulate the production of bacteria and can also generate short-chain fatty acids for use by the body.  Short-chain fatty acids are hard to get in the diet, so our body depends on our mighty colon to make these fats.  Research is showing that these fats help keep the colon cells healthy and thus prevent diseases, such as colon cancer.  Also, fiber fermentation creates an acidic environment in the colon, which decreases the synthesis of secondary bile acids.  Decreasing secondary bile acids has been shown to decrease the generation of tumors.  Unlike soluble fiber, insoluble fibers resist fermentation (degradation).  This allows insoluble fibers to bind carcinogens, which thereby minimizes the chances of the carcinogen interacting with the colon cells.

Other Benefits of Fiber:

Besides increasing satiety and contributing to overall colon health, fiber may benefit us in other ways.  It has been shown to decrease triglyceride and bad cholesterol levels, increase frequency and volume of defecation (making you feel like a super star), and may even help prevent diabetes, heart disease, ulcers, and other types of cancer.

References:

1. Gropper, SS, Smith, JL, Groff, JL (2008) Advanced Nutrition and Human Metabolism. Belmont, California: Wadsworth.
2. Campebell, CT and Campbell, TM (2006) The China Study:  Startling Implication for Diet, Weight Loss and Long-Term Health. Dallas, Texas: BenBella Books, Inc.

Carbohydrate Series:

1. What are Carbohydrates 
2. Whole-Wheat May Actually be White Bread with a Tan
   
3. Oligosaccharides, Prebiotics, and Colon Health
   
4. Starches:  Why Not All Starches are Created Equal
5. Fiber as a Super Food
6. Why a High Carbohydrate Diet May Benefit You

Carbohydrates 101: Why Not All Starches are Created Equal, Part Four

My goodness!  Can you believe how complex carbohydrates are?!  (note to self: must work on corny nutrition jokes)  But seriously, we now understand the basics of carbohydrates, that food labels are our saving grace when selecting not only breads but all foods, and oligosaccharides are truly the bomb.   In this next section we will discuss why not all starches are created equal and how you can change your health by selecting the right carbs!

What are Complex Carbohydrates (AKA Starches)?

As previously discussed, starches are the most common digestible polysaccharide (long complex chains of simple sugars) in plants.  It is the major glycemic carbohydrate in foods; meaning that the type of polysaccharide will determine the amount of glucose in the blood post consumption.  Its nutritional property is related to its rate and extent of digestion and absorption in the small intestine.

Naturally, starch contains amylose and amylopectin.  Starches that are relatively high in amylose content tend to be more resistant to digestion than starches with higher amylopectin content.  So considering this, starches can be broken down into three categories:

• Rapidly digestible starch (RDS)-It is digested and absorbed in small intestine leading to a rapid elevation of blood sugar.  RDS have a high glycemic index and have the tendency for subsequent episodes of hypoglycemia (low blood glucose and therefore the urge to eat again).  Food types include:
  • White Potatoes, cooked
  • Instant Rice, cooked
  • Corn Flakes
  • Bagel
  • Some fruits are considered high glycemic foods, but when looking at their glycemic load they are low.  (refer to glycemic index post)
• Slowly digestible starch (SDS)- It is much more cumbersome to breakdown in the small intestines, and it can take up two hours before the starch is broken down into its smaller sugar units.  SDS have a lower glycemic index.  Food types include:
  • Barley, cooked
  • Bulgar wheat, cooked
  • Brown Rice, cooked
  • Quinoa, cooked
• Resistant starches (RS)- It is not digested in the small intestine but is fermented by bacteria in the colon. This can produce short chain fatty acids, like butyrate, that are beneficial to colon health.  Food types include:
  • Banana, raw, slightly green
  • Oats, rolled (uncooked)
  • White Beans (cooked)
  • Green Peas, frozen (cooked)
  • Lentils (cooked)
  • Cold Potato (uncooked)
  • Oatmeal (cooked)

Why Knowing your Starches Can Save Your Life:

The rising prevalence of obesity, not only in adults but also in kids and teenagers, is one of the most important public health problems in the United States.  Two-thirds of Americans and an estimated 2.3 billion people worldwide are either overweight (BMI 25-29.9 kg/m²) or obese (≥ 30 kg/m²).  If those statistics don’t startle you then maybe these from the CDC will…

• Childhood obesity has more than doubled in children and quadrupled in adolescents in the past 30 years.
• The percentage of children aged 6–11 years in the United States who were obese increased from 7% in 1980 to nearly 18% in 2012. Similarly, the percentage of adolescents aged 12–19 years who were obese increased from 5% to nearly 21% over the same period.
• In 2012, more than one third of children and adolescents were overweight or obese.

A recent review article published in Nutrients (2011), addressed this concern.  They looked at the relationship between different types of dietary carbohydrates and appetite regulation, body weight, and body composition throughout the scientific literature.  They found that intake of starchy foods, especially those containing slowly-digestible and resistant starches are beneficial to maintain body weight, regulate appetite, and lower the insulin response.  Whereas, rapidly digestible carbohydrates pose potential detrimental effects on the body.  This research supports the intake of whole grains, legumes, and vegetables.

Shopping Note:

When you’re shopping for any whole-grain product, look at the ingredient label and make sure the whole grain is at or near the top of the list. Each serving should contain at least 2 or 3 grams of fiber.  Once again make sure the label says “100 percent whole wheat”, “whole oats”, or “whole-grain barley”. Terms like “multigrain” and “wheat” just don’t cut it.  Watch out for additives, enriched flour, degerminated (in cornmeal), bran, wheat germ, or added salt!

Figure 1:  Carbohydrate classification and their main role after meal consumption.  Please refer to reference #1 for the original article.

References:

1. Aller, EEJG., Abete, I, Astrip, A, Martinez, JA, and van Baak, MA. Starches, Sugars and Obesity. Nutrients. 2001: 3, 341-369.
2. Ogden CL, Carroll MD, Kit BK, Flegal KM. Prevalence of childhood and adult obesity in the United States, 2011-2012. Journal of the American Medical Association 2014;311(8):806-814.
3. National Center for Health Statistics. Health, United States, 2011: With Special Features on Socioeconomic Status and Health. Hyattsville, MD; U.S. Department of Health and Human Services; 2012.
4. Zeng H, Lazarova DL. Obesity-related colon cancer: dietary factors and their mechanisms of anticancer action. Clinical and Experimental Pharmacology and Physiology. 2011:1-20.

Carbohydrate Series:

1. What are Carbohydrates 
2. Whole-Wheat May Actually be White Bread with a Tan
   
3. Oligosaccharides, Prebiotics, and Colon Health
   
4. Starches:  Why Not All Starches are Created Equal
5. Fiber as a Super Food
6. Why a High Carbohydrate Diet May Benefit You

Glycemic Index

The glycemic index (GI) is a measure of how quickly blood glucose (blood sugar), and subsequently insulin, levels rise after eating a particular type of food.  Different foods will vary quite a bit on blood glucose and insulin.  Glucose has a GI of 100 and is considered the standard.  The GI estimates how each gram of available carbohyrate (total carbohydrate less fiber) in a food raises a person’s blood sugar level in a postprandial state (after food consumption), relative to consumption of pure glucose.

The GI is a useful tool in helping us choose healthy food options, but it is limited because it doesn’t take into consideration the amount of carbohydrate actually consumed.  The glycemic load, which is a related measure, factors this in by multiplying the GI of a particular food by the carbohydrate content of the actual serving.  For example, watermelon has a high GI but a low glycemic load.

The following chart for Glycemic Index and Glycemic Load for 100+ Foods is from Harvard Health Publication: Harvard Medical School- http://www.health.harvard.edu/glycemic.

FOOD	Glycemic index (glucose = 100)	Serving size (grams)	Glycemic load per serving
BAKERY PRODUCTS AND BREADS
Banana cake, made with sugar	47	60	14
Banana cake, made without sugar	55	60	12
Sponge cake, plain	46	63	17
Vanilla cake made from packet mix with vanilla frosting (Betty Crocker)	42	111	24
Apple, made with sugar	44	60	13
Apple, made without sugar	48	60	9
Waffles, Aunt Jemima (Quaker Oats)	76	35	10
Bagel, white, frozen	72	70	25
Baguette, white, plain	95	30	15
Coarse barley bread, 75-80% kernels, average	34	30	7
Hamburger bun	61	30	9
Kaiser roll	73	30	12
Pumpernickel bread	56	30	7
50% cracked wheat kernel bread	58	30	12
White wheat flour bread	71	30	10
Wonder™ bread, average	73	30	10
Whole wheat bread, average	71	30	9
100% Whole Grain™ bread (Natural Ovens)	51	30	7
Pita bread, white	68	30	10
Corn tortilla	52	50	12
Wheat tortilla	30	50	8
BEVERAGES
Coca Cola®, average	63	250 mL	16
Fanta®, orange soft drink	68	250 mL	23
Lucozade®, original (sparkling glucose drink)	95±10	250 mL	40
Apple juice, unsweetened, average	44	250 mL	30
Cranberry juice cocktail (Ocean Spray®)	68	250 mL	24
Gatorade	78	250 mL	12
Orange juice, unsweetened	50	250 mL	12
Tomato juice, canned	38	250 mL	4
BREAKFAST CEREALS AND RELATED PRODUCTS
All-Bran™, average	55	30	12
Coco Pops™, average	77	30	20
Cornflakes™, average	93	30	23
Cream of Wheat™ (Nabisco)	66	250	17
Cream of Wheat™, Instant (Nabisco)	74	250	22
Grapenuts™, average	75	30	16
Muesli, average	66	30	16
Oatmeal, average	55	250	13
Instant oatmeal, average	83	250	30
Puffed wheat, average	80	30	17
Raisin Bran™ (Kellogg’s)	61	30	12
Special K™ (Kellogg’s)	69	30	14
GRAINS
Pearled barley, average	28	150	12
Sweet corn on the cob, average	60	150	20
Couscous, average	65	150	9
Quinoa	53	150	13
White rice, average	89	150	43
Quick cooking white basmati	67	150	28
Brown rice, average	50	150	16
Converted, white rice (Uncle Ben’s®)	38	150	14
Whole wheat kernels, average	30	50	11
Bulgur, average	48	150	12
COOKIES AND CRACKERS
Graham crackers	74	25	14
Vanilla wafers	77	25	14
Shortbread	64	25	10
Rice cakes, average	82	25	17
Rye crisps, average	64	25	11
Soda crackers	74	25	12
DAIRY PRODUCTS AND ALTERNATIVES
Ice cream, regular	57	50	6
Ice cream, premium	38	50	3
Milk, full fat	41	250mL	5
Milk, skim	32	250 mL	4
Reduced-fat yogurt with fruit, average	33	200	11
FRUITS
Apple, average	39	120	6
Banana, ripe	62	120	16
Dates, dried	42	60	18
Grapefruit	25	120	3
Grapes, average	59	120	11
Orange, average	40	120	4
Peach, average	42	120	5
Peach, canned in light syrup	40	120	5
Pear, average	38	120	4
Pear, canned in pear juice	43	120	5
Prunes, pitted	29	60	10
Raisins	64	60	28
Watermelon	72	120	4
BEANS AND NUTS
Baked beans, average	40	150	6
Blackeye peas, average	33	150	10
Black beans	30	150	7
Chickpeas, average	10	150	3
Chickpeas, canned in brine	38	150	9
Navy beans, average	31	150	9
Kidney beans, average	29	150	7
Lentils, average	29	150	5
Soy beans, average	15	150	1
Cashews, salted	27	50	3
Peanuts, average	7	50	0
PASTA and NOODLES
Fettucini, average	32	180	15
Macaroni, average	47	180	23
Macaroni and Cheese (Kraft)	64	180	32
Spaghetti, white, boiled, average	46	180	22
Spaghetti, white, boiled 20 min, average	58	180	26
Spaghetti, wholemeal, boiled, average	42	180	17
SNACK FOODS
Corn chips, plain, salted, average	42	50	11
Fruit Roll-Ups®	99	30	24
M & M’s®, peanut	33	30	6
Microwave popcorn, plain, average	55	20	6
Potato chips, average	51	50	12
Pretzels, oven-baked	83	30	16
Snickers Bar®	51	60	18
VEGETABLES
Green peas, average	51	80	4
Carrots, average	35	80	2
Parsnips	52	80	4
Baked russet potato, average	111	150	33
Boiled white potato, average	82	150	21
Instant mashed potato, average	87	150	17
Sweet potato, average	70	150	22
Yam, average	54	150	20
MISCELLANEOUS
Hummus (chickpea salad dip)	6	30	0
Chicken nuggets, frozen, reheated in microwave oven 5 min	46	100	7
Pizza, plain baked dough, served with parmesan cheese and tomato sauce	80	100	22
Pizza, Super Supreme (Pizza Hut)	36	100	9
Honey, average	61	25	12

Carbohydrates 101: Oligosaccharides, Prebiotics, and Colon Health, Part Three

Image from: http://www.naucmese.cz/kurz/jak-na-prdiky#

What we eat affects how we feel. How food moves through our digestive tract and the secretions it produces are affected by the protein, carbohydrate and fat composition of our foods. Did you know that 70 percent of the cells that make up the body’s immune system are found in the wall of the gut?   So, what we eat also may affect the body’s immune response.

Gut Microbiota

The human intestines carries about 100 trillion microorganisms; that is ten times greater than the total number of cells in the human body.  There are over 500 bacterial species in the human gut and they account for over 90% of the cellular complex in the entire human body.  Bacterial cells in the gut can be; beneficial, neutral or harmful.  Focusing on the beneficial bacteria, the microorganisms perform a host of useful functions, such as fermenting unused energy substrates, training the immune system, helps control food allergies, lowers cholesterol, cancer prevention, regulates healthy development of the gut, and produces vitamins for the body, such as biotin and vitamin K.

Oligosaccharides

As discussed in part one, carbohydrates with 3-10 monosaccharides fall into the oligosaccharide category.  The three main types are raffinose, stachyose, and verbacose, which can be found  in onions, garlic, leeks, beans, cabbage, brussels sprouts, broccoli, asparagus, other vegetables, and whole grains. Plants with large amounts of oligosaccharides include chicory root, from which most commercial inulin is extracted.  It is estimated that North Americans get about 1-3 grams naturally in their diets each day, while Europeans get 3-10 grams.

Recently, a lot of attention regarding oligosaccharides is on it’s health-promoting substrates.  Many oligosaccharides are resistant to digestion and absorption by human enzymes and, therefore, reach the large bowel where they function as a prebiotic.

I have heard of Probiotics, but what are Prebiotics?

Prebiotics are non-digestible food components that support growth of certain kinds of bacteria in the colon (large intestines).  Simply put, prebiotics feed our probiotics (bacteria), so that the good bacteria can fight off the bad bacteria.  Health benefits include alleviation of constipation, reduced risk of infection and diarrhea, and improved immune response.  They were first identified and named by Marcel Roberfroid in 1995.

Roberfroid offered a refined definition in the March 2007 Journal of Nutrition stating:

A prebiotic is a selectively fermented ingredient that allows specific changes, both in the composition and/or activity in the gastrointestinal microflora that confers benefits upon host well-being and health

Oligosaccharides and My Diet

You can find oligosaccharides in the following list (as well as the vegetables listed above and whole-grains):

• Wheat
• Onions
• Garlic
• Leeks
• Yams
• Chicory root
• Artichoke (the root type, not the spiky globe)
• Agave
• Jicama
• Bananas
• Dandelion greens

In addition to the list provided above, food additives are also a good source of oligosaccharides.  Inulin and oligofructose are the most common food additives, commonly found in kefir and yogurts.

A Happy Colon is a Healthy Colon!

References:

1. Björkstén, Bengt; Sepp, Epp; Julge, Kaja; Voor, Tiia; Mikelsaar, Marika (2001). “Allergy development and the intestinal microflora during the first year of life”. Journal of Allergy and Clinical Immunology 108 (4): 516–20.
2. Kolida, S., Tuohy, K. and Gibson, G.R. (2000). “The human gut flora in nutrition and approaches for its dietary modulation.” British Nutrition Foundation Nutrition Bulletin. 25: 223-231.
3. Sauliner, D.M, Raffer, J., Rijkers, G.T., Watzl, B. and Antoine, J.M. (2010). “Guidance for substantiating the evidence for beneficial effects of probiotics: impact of probiotics on digestive system metabolism. Journal of nutrition.  140: 677S-689S.
4. Boler, B.M.V. and Fahey Jr., G.C. (2012). “Prebiotics of Plant and Microbial Origin.”  Direct-Fed Microbials and Prebiotics for Animals: Science and Mechanisms of Action. 2: 13.

Carbohydrate Series:

1. What are Carbohydrates 
2. Whole-Wheat May Actually be White Bread with a Tan
   
3. Oligosaccharides, Prebiotics, and Colon Health
   
4. Starches:  Why Not All Starches are Created Equal
5. Fiber as a Super Food
6. Why a High Carbohydrate Diet May Benefit You

Carbohydrates 101: Whole-Wheat May Actually be White Bread with a Tan, Part Two

Most brown bread is merely white bread with a fake tan.  -Joel Fuhrman, M.D.

You may think you know all you need to know about white vs. whole-wheat bread.  Selecting darker colored breads (i.e. brown breads) are better for me than white colored breads, right?  Wrong!  There is a lot more than just the color of your bread in making a healthy selection.
History of Refined Cereal Grains
We have been refining cereal grains since the Industrial Revolution.  Although nutrients are lost, people tended to favor white flour and white rice over brown.  A huge part of this had to do with wealth status; meaning that for a while only the wealthy could afford refined grains.  Refined grains were also favored because of the extended shelf-life and they are easier to digest because fiber and nutrients have been removed.
As the refining process improved, the epidemics of pellagra and beriberi soon followed (both diseases are caused by deficiencies in the B vitamins that the wheat germ contributed to the diet).  In the 1930s, with the discovery of vitamins, millers began fortifying refined grains with B vitamins, which did take care of the obvious deficiencies.  (Folate was added in 1996)  Great!  So “Wonder Bread” is truly wonderful!  Wrong again!  So many Americans consider such food healthy merely because it is low in fat.  Although supplementation will help treat deficiencies, it won’t solve our problem of chronic diseases- diabetes, heart disease, and certain cancers.

Is Soil Depletion of Nutrients to Blame?
In fact, wheat grown on American soil is not a nutrient-dense food to begin with.  Then millers take wheat and strip the food of any valuable part and then add bleach, preservatives, salt, sugar, and food coloring to make breads, breakfast cereals, and other convenience foods.   So, yes it is easy to think that our nutrient-deficient wheat has all to do with the soil and not so much the refining process, which many nutritional-supplement proponents claim.  The truth of the matter is that…Americans are not nutrient-deficient because of our soil, but rather due to insufficient consumption of fresh produce and hearty nutrient-dense grains…but that is a whole different topic. 
Over 90% pf the calories consumed by Americans come from refined foods or animal products.  With such a small percentage of our diet consisting of unrefined plant foods, how could we not become nutrient-deficient? – Joel Fuhrman, M.D.

Making Wise Choices
So we know that white bread isn’t our best choice because they are lacking the “good” stuff (vitamins, minerals, and health-promoting fiber), but we can’t just buy brown bread because the color convinces us that it is healthier.  Sometimes caramel color is added to the product to make you think it is the real thing when it really isn’t.  The most important factor in determining your bread is the ingredient label.  “Whole Wheat” or “Whole Grain” should be the first or second ingredient on the label.  Even breads like rye or pumpernickel could be fooling you, so always check the label on what you are actually eating.  In addition, look at the fiber content- the ratio of fiber to sugar should be nearly equivalent (i.e 4 g of fiber and 4 g of sugar).  Lastly, sodium is added to many breads as a preservative, avoid breads that have over 350 mg per serving.

Below is an example of three different bread labels.  Notice that the 100% Organic Bread does not add back in vitamins and minerals, as it is the purest form of the nutrient-dense wheat.

References:

1. Fuhrman, J. Eat to Live: The Amazing Nutrient-Rich Program for Fast and Sustainable Weight Loss.  (2003) Little, Brown and Company. New York, NY.
2. Polan, M. In Defense of Food: An Eater’s Manifesto. (2008) The Penguin Press. New York, NY.
3. Smith, E., Benbrook, C., Davis, D.R.  Grains: a in-depth study- A closer look at What’s in Our Daily Bread. Organic-Center (April 2012)

Carbohydrate Series:

1. What are Carbohydrates 
2. Whole-Wheat May Actually be White Bread with a Tan
   
3. Oligosaccharides, Prebiotics, and Colon Health
   
4. Starches:  Why Not All Starches are Created Equal
5. Fiber as a Super Food
6. Why a High Carbohydrate Diet May Benefit You