The Benefits of Rice

Considering that more than 3 billion people around the world rely on rice as a main dietary component, it should come as no surprise that rice is a nutritious food source that provides over 15 needed vitamins and minerals. Rice is the second most produced crop after corn in the world.

In addition to the vitamins and minerals, rice is an excellent source of complex carbohydrates. It is these carbohydrates that are good for the body as they are stored n the muscles and provide the human body with energy when it is needed. When compared to other grains, rice contains high quality proteins  which is unusual for high carbohydrate foods. It also contains eight of the essential amino acids: leucine, lysine, methionine, isoleucine, phenylalanain, theronine, trytophan, and valine. It is these acids that help to build and maintain the tissues in the muscles and also helps to produce enzymes, hormones, and antibodies. The human body can not produce these things without the enzymes naturally.

If the body does not get enough of the essential amino acids, the body will begin to suffer, including the muscles until the amino acids are provided. The body is not able to store extra amino acids as it can with fats and starches, allowing the body to use it as necessary. Instead, the amino acids need to be included in the foods we eat each day.

Different types of rice have different health benefits. In the United States, white rice is the choice for the most consumers. However, many of the nutrients found in rice are lost during processing. Thiamin and niacin as well as iron will be added in again but this process is what is makes rice known as enriched rice. White rice is not a provider of Vitamins A or C and it does not provide calcium. White rice does provide iron but only about half as much as brown rice does. Both white and brown offers vitamin E and choline. Brown rice also offers six times as much thiamine, three times as much riboflavin, five times as much niacin, and twice as much vitamins B6 an K that white rice does. Brown rice also provides the body with important nutrients including magnesium, zinc, and manganese. White rice also offers these nutrients but in much smaller quantities. Brown rice also contains approximately 4 times as much fiber as other types of rice.

Another benefit of rice consumption involves the keeping the bowels healthy. Rice contains a resistant starch, which means it reaches the bowel undigested and helps with the growth of necessary bacterias that keep the bowel healthy.

Your Healthy Rainbow

Some people still remain confused about which fresh vegetables are good for what part of your health. Interestingly, there is a memorable point of reference you can use to remember what to eat and why for healthier eating. That memorable reference point is a rainbow. Experts have said that in order to determine at a glance whether or not a meal is well balanced, you should look and see how colorful your plate is. The same is true in the rainbow theory. Different colored vegetables and fruits have different benefits for your health.

Here is an overlook at the colors of the rainbow and how they can impact and improve the quality of your own health:

Red
Red fruits and vegetables are rich in lycopene which is an antioxidant that prevents cardiovascular disease and prostate cancer. Healthy food choices are watermelons, tomatoes, and red grapefruits.

Orange and Yellow
Fruits and veggies that are orange or orangey-yellow in color contain vitamins A, E, and K, folate, potassium, and fiber. They are also a big supplier of vitamin c.

Green
Green fruits and veggies contain a high amount of lutein, which is an antioxidant the prevents heart disease and promotes healthier vision.  Carotenoids are also found in green foods, including beta-carotene. Green fruits also offer vitamin C. Kiwi fruits, avacados, and beans are all good green foods.

Blue/Purple
Purple food such as eggplants, blueberries, cranberries, and red grapes contain anthocyanidins, which help to strengthen capillaries, support capillary walls, and prevent blood clots. It is also a cancer-preventing agent. Purple foods also help promote healthy livers and gallbladders.

Other foods such as beans that come in an assortment of colors are high in fiber and antioxidants. In fact, the darker the bean is, the more antioxidants it has. It isn’t really hard to incorporate more healthy foods into your daily life. Many fruits and veggies can be added to compliment the things you already eat or be blended together for a tasty smoothie treat. The next time you plan out your dinner, aim for a rainbow covered plate to ensure you are eating the foods that will promote good health. Remember when you want a snack, it can be easy to skip the junk food if you have fresh, cut up fruits and veggies already waiting for your in the fridge. Eating healthier can be as simple and tasty as you want it to be.

Back To School Lunches

As summer winds down, parents across the country are thinking about all kinds of kid-related things before sending their child off to school once again. Visions of backpacks, notebooks, school clothing, and other supplies are at the forefront of parental minds but one of the most important factors of a child’s school day is often a last thought effort.

The school lunch has gone a bit techno in recent years. School cafeterias use credit card-like devices to take lunch money and allow parents to check out what their kids are eating each day. Sadly, many parents to not take full advantage of computer network that displays a child’s food choices. Some systems even allow parents to not only monitor their choices but also allows them to block certain food items, like junk foods. Parents who are not looking to see what a child is eating can be assured that on some level the child is not always doing what is preferred in the food arena. Peer pressure at all ages of school children can be hard to resist.

So what can you do to improve the lunch time battle?

Monitor and Discuss
Make a habit of checking out what your child orders for lunch as often as you can. When you seem some choices that are not in the healthy category, ask your child about it. Don’t yell and fuss but rather discuss with them what healthier options might be available instead. Children may not realize what constitutes junk food or understand why it is not the healthiest choice for them.

Make Compromises
Denying a child from all junk food is likely to make the more curious and more sneaky about getting their junk food fix. Be flexible in letting the child make their own decisions and allow a candy bar now and again to take out the curious factor. However, when they do indulge in their sweet treats, encourage them to brush their teeth afterward to prevent cavities.

Eat Right At Home
Parents who eat healthy, nutritious meals at home with your family. Kids who see parents making healthy food choices may be more inclined to do so themselves. Don’t keep too much temptation in the home either. Always have fresh fruits and vegetables available for snacking and after school snacks.

Pack Right
If you prefer to pack your child’s lunch or if your school does not offer lunch programs, you should always remember to plan ahead when selecting groceries. A rushed parent may be more likely to grab quick pre-packaged meals that are not very nutritious. Get a little creative with your packing as well. Little kids will love fruit cut in funny shapes and other inventive ways parents devise to keep brown bag lunches fun. Also the availability of insulated lunch boxes allow for refrigerated items like yogurt and fruits to be sent along for lunch.

Involve the Children
Older school children may not want to be a part of any idea you have but getting your kids involved in creating fun snacks and lunch time foods can help make it less dramatic to train your kids to avoid junk and eat healthier. Teaching kids early any life lesson and then doing it yourself as a parent will help your child to grow up with the right knowledge that may be less influenced by growing peer pressures.

America’s Taste For Soda

Soda has been an American treat, present in restaurants, our own homes, and many other places for years and years. But what is it about these bubbly drinks that make them so hard to resist? Why does America have such a taste for soda?

Americans spend upwards of $60 million a year on carbonated drinks. While this may seem like too large of an amount, if you take into account how many sodas people drink in a day, it isn’t such an unrealistic number.

One of the reasons that we drink soda seems to be caused by an addiction, much like cigarettes. While cigarettes contain nicotine, a very addictive chemical, soda also contains an addictive chemical: caffeine. Caffeine stimulates the central nervous system. This makes you feel as if you’re awake and alert, even when you were previously exhausted. The problem with this is that once the feeling begins to wear off, many people feel the need to jump-start it again, so they grab another soda and drink it.

While caffeine itself is addictive, the effects of caffeine-withdrawal can be quite overwhelming and cause people to drink soda. People that have had soda everyday have a lot of trouble weaning themselves off of the bubbly drink. Some symptoms include irritability, nausea, headaches, anddizziness. Because of this, people just continue to drink soda instead of risk the feelings of withdrawal.

Another reason that Americans drink soda is because it is so readily available. Everywhere you go there is some kind of soda distributor. Soda machines are strewn throughout businesses, restaurants offer free refills, and many chain stores offer deals on cans of soda in bulk. When you look at drink dispensing machines, the sodas out-number juices and water by a lot. Soda companies use aggressive marketing techniques, and there is constant advertising for different brands of soda. Because of this, it is always present in our minds.

The sweet taste of soda is a big lure for Americans. Most Americans don’t like “bland” things. Because water has no flavor, it is considered bland, while soda is exciting. Many soda companies make their drinks very colorful, so that they can be eye-catching. Because of the variety of colors and flavors, soda is preferred to most other drinks.

So, there really are four reasons that Americans drink soda:

• Caffeine Addiction
• Fear of Caffeine Withdrawal
• Aggressive Marketing
• Sweet, Sugary Taste and Eye-Catching Colors

While you can still enjoy soda, make sure to enjoy it in moderation. Too much soda can be damaging to your health in the long-term.

Lima Beans- Nutritional and Health Information

Beans have long been know to be an excellent source of health benefits.  Lima beans or butter beans as they are often referred to are no exception.  Lima beans are a member of the legume family and provide a good source of fiber while helping lower cholesterol.  Individuals suffering from high cholesterol might even be able to reduce the amount of medication taken to treat this problem by regularly adding lima beans to their diet.  Diabetics can also benefit from eating lima beans as they naturally help your body balance blood sugar levels.

In addition to being a great source of cholesterol lowering fiber and helping the body balance blood sugar levels, beans are one of the most healthy sources of protein.  The human body needs protein to remain healthy and functioning properly and we generally find protein in red meat or dairy products.  Alternative sources of protein, however often come with high calories and saturated fat.  Lima beans also provide potassium, magnesium, iron and molybdenum- a mineral that helps detoxify sulfites in the body.  If you are taking a vitamin supplement, try to incorporate more lima beans in your diet which are an excellent natural source of many vitamins, especially B vitamins and folate.

Selecting and Preparing Lima Beans
As you can see adding lima beans to your daily diet has many nutritional and health benefits.  There are different varieties of lima beans and they can found fresh, frozen, dried or canned with each having different preparation methods.  Finding fresh lima beans in the United States can be difficult to find if you do not live in the southern states.  In southern states, fresh lima beans are generally found at local farmers markets.  When preparing fresh lima beans you must first shell and rinse beans before cooking or consumption.  Frozen, dried and canned lima beans are readily available throughout the United States.  Dried lima beans must be soaked for at least five hours with most people opting to soak them overnight before cooking.  Remember that dried beans will double in size from soaking so one cup of dried beans will cook up to two cups or more.  There is no need to thaw frozen lima beans before cooking.  Boiling and microwaving remain the most popular method of cooking lima beans.

Warning: Lima beans should never be consumed raw.  When the seed coat is opened a cyanide compound is released that is only eliminated by cooking the bean.  Lima beans like other beans are also highly perishable and should be eaten immediately or refrigerated in a sealed container for up to two days.

Spinach – The Benefits

Everyone’s favorite sailor man loves his spinach but Popeye was really on to something when promoting the power of spinach. Green, leafy vegetables have more nutrients the human body needs than any other food. Not only does spinach make you strong, it also helps you prevent a number of diseases and health conditions including heart disease, arthritis, osteoporosis, and colon cancer. Spinach contains at least 13 flavonoid compounds that are considered to be antioxidants. Spinach extracts have even begun to be used in certain cancer treatments.

Incredible Health Properties

In addition to the antioxidant properties, spinach offers over 200% of the daily value of vitamin K in just one cup of fresh spinach. Vitamin K is necessary for maintaining bone health, If the spinach is boiled, one cup (which includes 6 x’s as much spinach) can total over 1000% of the daily value of vitamin K. Vitamin K1 aids the prevention of cells that break down the body’s bone. After Vitamin K1 is ingested, bacteria in the intestines convert it to Vitamin K2 which activates osteocalcin. Osteocalcin is the top non-collagen protein in bones. Helping bones even further, spinach contains magnesium and calcium.

Vitamin C and Vitamin A are also found in spinach. Both vitamins are important antioxidants that help to reduce the amount of free radicals in the body. They help to keep cholesterol from building up in the blood vessels and cuts down in the incidents of blocked arteries, strokes, and heart attacks. Spinach is also an excellent source of folate, which is needed to help convert the dangerous chemical homocysteine which can cause heart attacks and strokes if levels get too high.

Spinach Keeps Us Young

Research has shown that spinach may even help protect the brain from the effects of stress and age-related brain health issues. This is especially important because as we age, we start to lose our mental performance abilities. Eating 3 servings of spinach or other green leafy vegetables per day can help slow the rate of decline. Interestingly, when compared in studies against fruit, vegetables, and brain health, vegetables were shown to improve brain function while fruit studies did not.

Other properties of spinach includes lutein, which helps protect your eyesight from disease such as macular degeneration and cataracts and iron which helps prevent iron deficiencies especially in menstruating woman and helps the body efficiently transport oxygen to the lungs.

Choosing Spinach

Spinach should be chosen fresh, with deep green leaves and no signs of yellowing. The best time for spinach is from March to May and September to October, though it is available all-year round. You should store fresh spinach in a plastic bag in the crisper section of the refrigerator. It will stay fresh for approximately 5 days. Remember to wash the spinach only right before you are ready to use it and not before you store it or the excess moisture will ruin the freshness. Cooked spinach should be eaten and dispose of the left overs as it does not store well after cooking.

July Veggie of the Month: GARLIC

Garlic has long been hailed for it’s numerous benefits to health. Even old legend tells tales of the strength and courage garlic provided to those who ate it. It was also known for helping to keep evil spirits at bay and has been believed to be the cure-all for the common cold as well as other major health conditions. Essentially, garlic is a health food that is nutritious and should be included as part of a healthy diet.

Garlic has a strong flavor and smell which is the result of sulfur compounds. It is often used for flavoring of various meats and dishes. It is an extremely popular part of Mediterranean and Middle East countries as well as in China and India. Americans also consume a lot of garlic. More than 250 million pounds of garlic are estimated to be used by Americans each year and with the popularity of garlic’s health benefits, that number is steadily increasing.

The Varieties of Garlic
While many consumers may think that garlic is garlic, there are actually around 300 varieties of garlic that is grown worldwide. California is the leading state for garlic production and an estimated 90% of American garlic is grown there. Garlic is harvested in two different time periods – early, which is harvested during the middle of summer is white or off-white in color. Late garlic is off-white in color. Other varieties of garlic include:

American Garlic – has white skin and a strong flavor.

Chileno Garlic – has a reddish colored skin and is sharp-tasting. This variety of garlic is grown in Mexico.

Green Garlic – has a green color with a long green top and small whit bulb. Green garlic is harvested young so the flavor is milder than mature garlic.

Italian Garlic – has a mauve color and has a flavor considered to be milder than American garlic.

Selecting and Storing Garlic
Consumers can buy garlic all year around. It is available in both fresh and frozen form. When selecting fresh garlic, look for heads that are firm to the touch and stay away from soft or wrinkled cloves.  Keep garlic cloves in a cool, dark place but not in the refrigerator. It will stay good for several weeks. There are clay holders made to keep garlic fresh for longer periods of time. If cloves sprout, they are still usable but won’t have the same strength in flavor. Sprouts can be used like chives as an additive to many dishes.

Using Garlic
Peel the outer layers of skin from the bulb to remove the garlic cloves for full strength flavor. Whole unpeeled cloves can also be used for a muted flavor to some dishes. Garlic can be added while cooking or in a marinade and can be removed before serving the dish. Garlic can also be crushed, chopped, pressed or pureed. The more finely you cut the garlic, the stronger its flavor will be. Don’t use the green core of the garlic bulb as it is bitter in taste. When you cook with garlic, the flavor will be decreased in strength. The longer its cooked, the more mild it becomes. If sauteing with garlic, do not overcook it or use too high of a temperature or the garlic will become bitter tasting.

Recipe for Garlic

Garlic Chicken Adobo

You will need:

• 4 lbs of skinned chicken breast.
• 12 garlic cloves, peeled and sliced in half
• ½ cup of vinegar.
• ½ cup of soy sauce.
• ½ cup of water.
• Coarse ground black pepper, to taste.

To Prepare
Brown the chicken in a large skillet; then drain off the fat.

Add the garlic, soy sauce, vinegar, water and pepper.

Cover and simmer for about 35-40 minutes, until very tender. Turn the chicken once during this time.

Comparison of Diet Plans

I’ve covered a multitude of diet plans, from the Atkins diet to The Zone diet. I believe the most important criteria in selecting a diet is finding the one that works best for you and your lifestyle. Every one of them can point to success stories, including my own on Take Shape for Life’s plan. In the first 2 months I lost 29 pounds!

I’m including a comparison chart of the diets I’ve reviewed, and next time will give you an easy rating sheet where you can make your own comparison so that your choice will lead to a successful transition to a healthier lifestyle. Diet Plan Comparison Chart

Their is a simple, yet subtle, difference between a healthy lifestyle and the yo-yo effects of dieting. You should be focused on lifestyle changes and not focused on how much weight you can lose. Your goal should be to get to the weight your body is most comfortable at, where you feel the healthiest. Whether that’s 10 pounds, 50 pounds, or 100 pounds less than what you now weigh, that’s not the most important goal. It provides motivation, sure, but your basic goal is to be healthy and stay healthy.

Here’s to your health!

July Fruit of the Month – NECTARINE

Often confused with a peach, the nectarine is similar but does not have a fuzzy skin. They are also smaller than a peach, with a smooth, golden-colored skin, with blush-colored regions of red. The flesh of the nectarine is yellow and has a tint of pink. It has a very distinct smell and is very flavorful. Interestingly, a nectarine isn’t just a nectarine. There are well over 100 varieties of nectarines. The two top categories include freeston, which has a flesh that easily separates from its pit; the clingstone variety has a flesh the clings to the pit.

Availability of Nectarines
Nectarines from typically all from California and are available from late April until late August. There are also Chiliean Nectarines that are available from December to early March.

Choosing A Nectarine
Nectarines are low in calories and do not have cholesterol or sodium. They are a delicate fruit that can bruise easily so be careful when selecting the fruit. The fruit should give a little at your touch and be fragrant. Select fruit that has smooth, unremarkable skin. Don’t select fruits that are very hard, very soft, or wrinkled. Nectarines that are not fully ripened can be left at room temperature for 2-3 days before eating.

Storing Nectarines
If you plan to store your fruit, place the nectarines in a plastic bag and put in the coldest part of the refrigerator. The nectarines will last for at least five days.

Preparing Nectarines
Nectarines can be eaten fresh or used in cobblers and pies. Unlike the peach, the skin does not have to be removed when used in baking or cooking because it is not fuzzy.

Nectarine Recipe
Nectarine-Raspberry Salsa
2 medium nectarines unpeeled and finely diced
1 mango, peeled and diced
1/2 c fresh raspberries
3 tbs red onion, diced
1 tbs lime juice
1 tbs raspberry vinegar
1 tbs raspberry liqueur
2 tsp olive oil
1 fresh jalapenos, seeded and finely minced (up to 2)
3 tbs chopped cilantro
salt and white pepper to taste
In a nonreactive, medium bowl combine nectarines, mango, raspberries, onion and jalapenos. In a separate bowl, whisk lime juice, vinegar and liqueur. Whisk in olive oil and season to taste with salt and pepper. Gently toss dressing with fruit mixture. Allow to set for 30 minutes, but not more than 3 hours. Toss in cilantro and serve.
Recipe makes 6 half-cup servings.

Weight Watchers and The Zone Diet

I will review Weight Watchers and The Zone Diet today, wrapping up my coverage of some of the more popular diets (based on several website rankings) in use today. The final installment, part 4, will compare the reviewed diets. I consider these two diets to be more do-it-yourself type of diets, where food selection and preparation is largely left to the individual.

Do-It-Yourself Dieting

Weight Watchers is large enough, and has been around probably the longest (over 40 years), so that products in grocery stores and even meals in restaurants will show exchanges for the points system that this program employs. I know several people who have successfully lost weight on this program and kept it off for years. Of those diets I’ve reviewed, this one relies the most on foods available at the store, and has placed their own brand in the grocery aisle.

Criteria Comparison for Weight Watchers

The program meets 4 out of 5 of my criteria: #1, food variety (since you choose them yourself), #3, easy to follow (the points system is simple), #4, not too expensive (just buying regular foods) and #5, a maintenance plan (it appears they consider the program a way of life, not just a diet, so it becomes its own maintenance plan). Though it costs money to participate fully in Weight Watchers, either online or through a local group, I did not include that cost in determining if it met criteria number 4. Online membership runs $5/week, or roughly $250/year.

The one criteria not met is #2, preparation time. For me, that’s big.

Critical Note 1: When evaluating diet plans, eating and exercise regimens, please take the time to list what things are important to you. Then evaluate the program against your criteria, as it may be different than mine.

The Zone Diet, developed by Dr. Barry Sears (many of these have been doctor-developed), is another one that gives you complete freedom to choose what to eat. This program uses a simple 1/3 of a plate lean protein, 2/3 fruits and vegetables, plus a bit of fat (good, of course). Limited grains (oats and barley) are included in the 2/3 portion.

The Zone also sells supplements, specifically for omega-3 fatty acids, plus snack and meal replacements, but I think you can follow it without going the full way of adding the supplements. This program utilizes 3 meals and 2 snacks each day, expecting the meals to be filling enough to last 5 hours and the snacks 3 hours.

Criteria Comparison for The Zone Diet

The zone meets all the criteria if you choose to use their pre-packaged meals and snacks (which can be auto-shipped the same as Take Shape For Life). If you choose to make the meals yourself, then I would say it doesn’t meet criteria #2, preparation time. The one question I had about their plate was, what size? A 10 inch dinner plate? 8 inch? (Or is it 12 and 10? I’m not going to measure my plates!)

Warning: When looking at websites that rank or judge diets, be careful. They may not reveal their bias, or their affiliation with a specific program.

Disclaimer: I do not have an affiliation or arrangement with any program, but I am using the Take Shape for Life program. In the first 2 months I’ve lost 29 pounds.

Stay tuned next week for a side-by-side comparison of the diets reviewed.

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