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Juicing…is it for you?

 Are you thinking of juicing as part of your health and fitness goals?

Most Americans are not getting enough fruits and vegetables and therefore do not meet their dietary fiber, potassium, magnesium, and many other vitamins and mineral needs.  Can juicing help you meet your fruit and vegetable goals?  Is juicing better for you?

Juicing is when fruit and vegetables are squeezed from their whole form to produce a juice. Juicing at home refers to combining fruits and/or vegetables in a juicer or juicing machine.  This breaks the fruits/vegetables down into liquid form.  Most of the vitamins, minerals, and phytonutrients that make fruits and vegetables healthy are still contained in the juice, however whole fruits and vegetables also have fiber, which is lost during most juicing.

Consider the tips below to get the most from your fruit and vegetable drinks:

  1. Consider blending instead of juicing. Juicing loses around 90% of the healthy fiber that is found in whole fruits, but using whole fruits or vegetables in a blender can give the same taste and convenience of juice with the added benefit of fiber.
  2. Look out for extra sugar.  Juice is usually sweet because of the natural sugar that comes from the fruit ingredients, but be careful of added sugar when you buy or make juice. Especially in products from the store, extra sugar may be added that gives your drink extra calories.
  3. Keep portions in mind.  Juice can be a quick and easy way to get important nutrients from fruits and vegetables, but it can be easy to have too much of a good thing. It is recommended that adults limit their juice consumption to less than 8oz per day, and children should not consume more than 4-6oz of juice per day.
  4. Is it safe for everyone to try juicing?  Juicing is not for everyone. If you have diabetes or kidney disease juicing may not be an option for you.  Speak with a dietitian or your doctor before beginning a juicing program.
  5. Still eat whole fruit and vegetables.  Even though juicing may help you meet your fruit and vegetable goals, it is still important to eat whole fruits and vegetables.  Try to eat a variety of colors from whole fruits and vegetables daily to get a good mix of vitamins, minerals, and phytochemicals.

Client Packages

As I promised, I have some exciting news to start off the new year! I will now be able to do telenutrition with clients. What does this mean for you? You can now get nutrition advice right from your couch using a computer or your smartphone. I will still be available to meet in person if you prefer, but this will be an added benefit for those out of state or those who want to avoid some of the winter driving. Another added benefit is you will now have access to the Healthie website and app which will allow you to photo journal log, track your metrics, video chat, and message me through a secure connection. I will be able to see clients in both Michigan and Iowa. Here some of my new packages for the new year! Feel free to ask about other package options that you don’t see, that may meet your needs.

 

Kitchen Tools – Spiralizer

I’m sure you’ve heard your friends or even celebrities on TV talking about using vegetable noodles in place of wheat noodles.  Do these taste good?  How would I make vegetable noodles?  All you need is a spiralizer!

It can be a manual handheld version, a larger counter top spiralizer, or a more expensive model like the one that attaches to a Kitchen Aid mixer.  A spiralizer is easy to use.  Put your vegetable between the blade and the handle and begin cranking.  As you crank the handle, the blade will cut the vegetable into long strings that appear as noodles.  If you want more versatility look for a spiralizer that has different size blades so you can produce different size noodles.  Some models are dishwasher safe, whereas others you would need to wash by hand.  Hand held ones are nice because they are portable, but usually they don’t offer as much versatility for size of the noodle.  The counter top ones are great for versatility, but cleanup takes more time and they take up more space on the counter. The attachment for the Kitchen Aid mixer is great, very versatile, easy clean up, but it is pricey.

After you have made the zoodles (aka zucchini noodles) what do you do with them?  They can be eaten raw, boiled in water like regular noodles, or microwaved for about three minutes before eating.  Top with your favorite pasta sauce, use in a salad, garnish a pulled pork sandwich, or make zucchini fries.  Next time you want to try a zoodle, grab a spiralizer and give it a try!

Kitchen Tools – Rice Cooker

Do you typically add water and rice to a pan, bring it to a boil covered, reduce heat, and wait 20 minutes?  A rice cooker could be easier and produce better quality rice.  A rice cooker is an appliance that can boil or steam rice.  All rice cookers have a heat source, a cooking bowl, and a thermometer. The first successful electric rice cooker was launched in Japan in 1955.  Rice cookers can be found in sizes from 3 cups to 100 cups.  Many even have sensors to detect when the water is gone and holding temperature abilities.  Typically it takes about 30-60 minutes for the rice to be fully cooked.

Rice cookers can be used for much more than just rice.  Try cooking quinoa, millet, breads, or even puddings.  If you want to try beans or coarse grains, such as steel cut oats, be sure to soak before cooking in the rice cooker.  Get creative and enjoy!

Gluten Free Grains – Part 2

Cornmeal – Is corn a grain or a vegetable?  Fresh corn is considered a vegetable, whereas dried corn (including popcorn) is considered a grain.  Kernels can be ground into different sizes and texture to form cornmeal.  If the cornmeal label states that it is degerminated, then it is not whole grain.  Whole grain cornmeal contains fiber, potassium, vitamin B6, magnesium, and many phytonutrients.

Brown Rice – Brown rice is the parent of the popular white rice.  Brown rice contains the bran which gives the rice texture and fiber. One downside to brown rice is that it takes longer to cook than white rice.

 Wild Rice – Wild rice is actually the seed of a grass that was traditionally harvested by American Indians near the Great Lakes.  Since wild rice is technically a seed it contains more protein than many grains.  Wild rice has a strong flavor, so it is commonly consumed with other rice.

 
Sorghum – Sorghum is an ancient grain that was first harvested over 8000 years ago.  Sorghum kernels can vary in color from white to deep reds or browns.  According to the whole grains council “Worldwide, about 50% of sorghum goes to human consumption, but in the U.S., most of the crop is fed to animals, made into wallboard, or used for biodegradable packing materials.”

Gluten Free Grains – Part 1

Last week I discussed grains that contain gluten. Since gluten needs to be avoided for individuals with celiac disease or gluten sensitivity, this post and the following will discuss grains that are gluten free.

Millet is not just one grain, but is a name given to many types of related grains. Millet is very versatile. It can be used in flatbreads, porridges, side dishes, desserts, and even fermented and consumed as an alcoholic beverage. Millet can also be ground into flour or prepared as polenta in place of corn meal. Since it is gluten free it is a great alternative for individuals following a gluten free diet.

Teff is grown in three different colors – red, white, and brown and is considered a type of millet. Teff is largely unknown outside of Ethiopia, India, and Australia. It contains three times the calcium and twice the amount of iron as other grains. It can be used to thicken soups and stews or served as a cereal or grain dish.

Quinoa is considered a complete protein, since it contains all nine essential amino acids. Most quinoa must be rinsed before cooking to remove saponins, a naturally bitter compound that protects the seeds from birds and insects. Quinoa is botanically a relative of swiss chard rather than a “true” grain. It cooks within 10-12 minutes and is light and fluffy. It can also be used in soups, salads, and baked goods.

Amaranth is another “pseudo-grain” that is considered a complete protein. Just like quinoa, amaranth is listed with other grains because of it nutritional profile, not due to its botanical family. It is a good source of iron and magnesium and cooks to a porridge-like consistency. Amaranth has a nutty flavor and a higher protein content (13-14%) compared to other grains.

Buckwheat is not related to the wheat family, but is closest genetically to rhubarb and sorrel. Buckwheat is high in protein and has a good amount of zinc, copper, and manganese. Buckwheat has a high level of protein and an amino acid score of 100, but it is important to point out that there is some evidence suggesting that the protein digestibility in humans is low. This makes it a less than ideal source of protein for growing children, but it is perfectly fine for adults.

Gluten Containing Grains-Part 2

This is part two of grains that contain gluten.  You can view part one here, if you missed it.  Later this week we will be discussing grains that do not contain gluten such as millet, amaranth, quinoa.

Spelt can be used in place of wheat in any recipe and it is higher in protein than wheat.  Spelt is also high in fiber, manganese, and phosphorus and can help play a role in managing type 2 diabetes.  If you are using whole spelt berries, they must be soaked at least eight hours before using them for cooking.  Spelt flour is lower in FODMAPs than regular flour.  In fact, some sourdough bread made with spelt has been labeled “green” or a “safe” food for individuals following a FODMAP diet by Monash University. Read labels though, as many times bread made in the United States has added sweeteners or could be a mix a spelt and durum/bread which would change it’s “safety” when following a low-FODMAP diet.

Wheat berries are the whole kernel of wheat which includes the bran, germ, and endosperm. Wheat berries appearance is similar to brown rice, but they are sweet, nutty, and chewy.  All wheat products, such as wheat flour, are made from wheat berries.  Wheat berries are often added to salads or bread to give it a crunchy texture.  Cooked durum wheat berries are a popular side dish in France.

Farro is an ancient strain of wheat and has been a staple among ancient Greeks and Romans.  It is best known in Italy.  Just like barley, farro can be bought both pearled and semi-pearled.  Farro is Italian for ancient wheat grain.  Farro is used to describe three different grains: einkorn, emmer, and spelt.  In the US and Europe farro is usually referring to emmer wheat.  It is usually sold dry and is prepared by cooking in boiling water until soft and chewy.  Farro is light brown and has an obvious layer of bran.  Farro can be used in salads and risottos.

KAMUT® used to be eaten in ancient Egypt.  KAMUT® is the trademarked name for Khorasan wheat or Oriental wheat.  Khorasan wheat is about two and a half times larger than conventional wheat and has a nutty flavor, but it can be difficult to cook due to its size.  Khorasan wheat is easy to digest, but still has all the health benefits of whole wheat.  According to KAMUT’s® website, “KAMUT® wheat is higher in protein than ordinary wheat and has more essential lipids and amino acids” than whole wheat.

The bags pictured above of Farro and 5 grains (including spelt) can be found at Aldi for $1.69.

Grains – Gluten containing grains Part 1

Since the previous blog post discussed whole grains, I want to continue with this topic.  I will talk about 20 different grains over the course of five posts.  The first two posts, including this one I will discuss grains that contain gluten.  Gluten is a protein that is found in some grain products.  Gluten can cause issues with people who have celiac disease or are intolerant to gluten.  This first post I will discuss wheat, rye, barley, bulgur, and freekeh.

Wheat is one of the most commonly consumed grains in the world.  There are two main varieties of wheat that are eaten today.  Durum wheat is usually made into pasta, whereas bread wheat is usually used for other wheat foods.  Bread wheat can be hard or soft, depending on its protein content.  It is also classified as winter or spring, depending on when the wheat was sown, or as red or white depending on the color of its kernels.  Bread wheat, or common wheat, is the most common species.  Wheat can be found in many different forms, including bulgur (see below), wheat berries (read upcoming post), cracked wheat, and wheat flakes.  Whole grain wheat can be a rich source of various antioxidants, vitamins, minerals, and fibers.

Whole rye is popular in Europe and the country of Russia, since rye grows well in areas that are too wet or cold for other grains.  Rye flour is heavier and darker than most flours and it contains less gluten than wheat flour.  Rye products also usually have a lower glycemic index than products made from most other grains, which can be beneficial for people who have diabetes.  Many rye flours are not whole grain. To ensure you are consuming a whole grain rye look for “whole rye” or “rye berries” on the label.

Barley is a unique grain in the fact that the fiber of this grain is found throughout the grain, not just in the bran.  Barley can be found in hulled or hull-less and pearled or quick-cooking varieties.  Pearled barley contains 3 grams of fiber whereas hulled barley can contain double this amount.  Research has shown that barley can lower cholesterol and help combat diabetes and prediabetes.  Barley has most of the same vitamins and minerals as other whole grains.  Barley has high levels of beta-glucan fiber and according to recent research, beta-glucans reduce cholesterol, help control blood sugar, and improve immune system function.  New research shows beta-glucans may even be radioprotective (help bodies hold up better to chemotherapy, radiation therapy, and nuclear emergencies).

Bulgur results when wheat kernels are boiled, dried, cracked, and then sorted by size.  Since bulgur has been precooked, it only takes 10 minutes to cook.  Bulgar is important in Middle Eastern cuisine and provides all the health benefits of whole grains, such as prevention of heart disease and diabetes.  Bulgur has more fiber then quinoa, oats, millet, buckwheat, and corn.

Freekeh was first discovered in 2300 BC in the Mediterranean.  It is harvested when the plant is still young and green and is a hard wheat.  Freekeh is high in protein, fiber, lutein and zeaxanthin.  Lutein and zeaxanthin help protect the eyes and benefit digestion.

Of the five grains I discussed in this post two of these I was able to purchase at Aldi for $1.69.

Sources: Whole Grains Council (www.wholegrainscouncil.org); Food and Nutrition (www.foodandutrition.org)

Whole Grains

What is a whole grain?  What about gluten?  There are so many grains, I don’t know what is the healthiest to eat? These questions and many more will be answered during this series on grains.

A whole grain is a grain that contains all three components of the plant: bran, germ, and endosperm.  The bran is where most of the fiber is found in the whole grain, while the germ contains most of the vitamins, minerals, and fat.  Whole grains contain many nutrients needed every day.  These include many B vitamins, copper, vitamin E, fiber, and magnesium. Studies have shown that eating whole grains can help lower the risk of coronary heart disease and diabetes.

Enriched grains are refined grain products, which lose vitamins and minerals when the germ and bran are removed during processing.  Enrichment replaced the thiamin, riboflavin, niacin, and iron lost with the bran and germ.  By law, products made from refined grains must use enriched flours.  In 1998, federal law mandated that folate be added to refined grains to help reduce the incidence of neural tube defects in children.  Neural tube defects can occur in the child when the mother has low blood levels of folate early in pregnancy.

Even though the USDA recommends American’s get at least half of their grains from whole grains, most American’s fail to meet this recommendation.  Many people state they do not like the flavor of whole grains.  One way to combat this problem is to mix the whole grain with an enriched grain.  This can help until taste buds get accustomed to the flavor of whole grains.

Stay tuned for follow up posts about grains.  We will be discussing ancient grains, rice, oats, wheat, and many more!

Uncover Kitchen Tools – Mezzaluna

Mezzaluna

What is a mezzaluna?  If you’re like many people, you may have never heard of a mezzaluna.  A mezzaluna is a curved blade that turns chopping into smooth work.  It has a long, curved blade and two handles.  You can use a mezzaluna to chop and mince vegetables, herbs, nuts, chocolate, or spices.  The single blade mezzaluna is also great for cutting pizza, whereas the double bladed mezzaluna can also be used as a pastry knife.  A mezzaluna saves time, which allows you to prepare healthy meals quickly.

Even with these great uses, it is worth mentioning a big drawback to the mezzaluna….it must be hand washed (in most cases).  Washing a large awkward sharp utensil can be difficult to do.  It is also hard to make very precise cuts with such a large knife, so it is best to use mezzalunas to chop or mince.

Mezzaluna means half moon in Italian.  This half moon shape allows that user to rock the blades back and forth to cut, chop, and mince.  Mezzalunas are safer for those who are afraid to use a large knife, since hands are above the blade.  These are also great for individuals with arthritis.  The larger handles make it easier to grip rather than trying to wrap arthritic fingers around a knife handle.  Mezzalunas range in cost from $9 to $40.  Some are priced in the hundreds, but these are not necessary for home kitchen use.

https://www.amazon.com/Westmark-Stainless-Double-Mezzaluna-Mincing/dp/B00V3ODI9C

https://www.amazon.com/Kitchenaid-Mezzaluna-and-Sheath-Red/dp/B005D6G1KY/ref=sr_1_1?ie=UTF8&qid=1495062359&sr=8-  1&keywords=single+blade+mezzaluna