Healthy U

Issue 9

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Trans fats are sometimes called hydrogenated fats or oils because that is what happens. A hydrogen atom is added to liquid oil to make it solid at room temperature. This also extends the shelf life and reduces rancidity. Trans fats are found in many foods, but primarily margarine, peanut butter, cookies, crackers and deep fried foods. Manufacturers are now required to list the amount of trans fat on the food label

What is the big deal? More Info

Enjoying Delicious
Whole Grains

Whole grains are complete. The nutritious and flavorful outer layer has not been removed to create refined grains. The valuable fiber, vitamins like E and minerals like magnesium, which have been linked to cancer and heart disease prevention are still there. I think the best reason to eat them is that they taste so much better.

Because they are complex carbohydrates, it takes longer for your body to digest them. The wonderful benefit of that is that you stay full longer and you blood sugar levels stay more even. This is a natural way to lose or maintain weight.

When purchasing bread or pasta products, don’t rely on the description or the color of the product. More Info

For relief from PMS, cut the fat and increase the calcium and vitamin D. Skim milk and low fat yogurt consumed everyday may reduce premenstrual symptoms, according to a recent study .

Trying to quit smoking? In recent research, those who increased the amount of time spent exercising by 30 minutes per week, were 30% more likely to be successful in quitting.

Want to do well on that big test? Get a good night’s sleep. Healthy young adults were found to have better recall when given a good night’s rest. Scientists believe your brain needs the night’s sleep to organize the information for better recall the next day.

Source: Prevention, November 2005

TRANS FATS continued
Like saturated fat, trans fats increase the risk of heart disease by increasing LDL (bad) cholesterol levels. In addition, trans fats lower HDL (good) cholesterol and are linked to increased inflammation which contributes to many diseases.

What can you do? The American Heart Association recommends limiting both saturated and trans fats to less then 10% of your total caloric intake. If you eat 1800 calories a day that equates to 4 grams of trans and 16 grams of saturated fats per day. Read labels and watch portion size carefully. The FDA allows products with less than .5 grams of trans fat per serving to claim they are trans fat free. Check the ingredient list for coconut oil, palm oil, palm kernel oil or palm fruit oil and hydrogenated oil. Limit commercial baked goods, stick margarine and fast food French fries.

Source: Environmental Nutrition, January 2006.

WHOLE GRAINS continued
Read the ingredient list. Don’t be fooled. Wheat flour is usually just refined or enriched flour made from wheat, not a whole grain. Carmel color can make the product brown. Look for whole wheat, whole rye, whole oats etc. as the first or second ingredient Also check the fiber content on the nutrition facts panel. Look for at least 3 grams of fiber per serving.

Breads made from whole grain flour products are good but whole grains themselves are even better. Try eating some of these everyday: amaranth, barley, brown rice, buckwheat (kasha), bulgur, millet, old fashioned oats, popcorn (without butter), quinoa, or wheat berries.

Try this recipe for Warm Bulgur Salad with Chicken
or this recipe for Asian Pilaf