June 19, 2008 at 2:06 am · Filed under Nutrition Stuff
It’s not what most non-Irish people think about when it comes to St. Patrick’s Day fare or even Irish foods in general. But when it comes to Fiberlady’s high fiber menu selection, the classic steaming bowl of oatmeal persists in the hearts and stomachs of those who understand the natural goodness of high fiber foods.
Your Irish ancestors knew the importance of whole grains for their high fiber diet. There are references for the use of oats for human consumption in Ireland as early as 438 A.D.
In August 1999, the FDA endorsed the claim that diets that are abundant in whole grains, like oats, potentially may reduce the risk of heart disease and certain cancers. The new food pyramid suggests that adults should eat 3 - 4 servings of whole grains a day. That applies to Leprechauns as well.
A study published in the American Journal of Public Health stated that by regularly eating oatmeal people can also help reduce the risk of type 2 diabetes. Blood glucose levels are more stablized after eating oats which is vital for diabetics.
Another study published in the American Journal of Clinical Nutrition concluded that a daily dose of oatmeal can lower high blood pressure. It appears to be something about the soluble fiber in oatmeal. Another benefit of consuming oats is the lowered risk of heart disease since there is no cholesterol or saturated fats in oats.
Haven’t you felt that very satisfied feeling in your belly after eating a comforting bowl of oatmeal. That feeling lasts a while which naturally keeps you from heading back to the kitchen right away for more food. Fiberlady likes that common sense approach to weight loss.
There is no doubt that the dietary fiber in oats is highly significant to one’s health. They hold many nutrients no matter how they are cooked since they are not refined. Obviously, oats don’t have to be eaten just for breakfast, but go ahead and try the recipe below. There are many high fiber recipes that include oats as a main ingredient for any meal. Just the way Fiberlady intended.
Overnight Peach Oatmeal
6 servings
Ingredients:
1 cup steel-cut oats (or Irish oatmeal)
4 cups water
1 cup dried peaches, chopped
1/2 teaspoon ground nutmeg
1 cup white grape juice
1 (6-ounce) carton peach or vanilla flavored low-fat yogurt
6 tablespoons English walnut pieces, toasted
Combine oats and 4 cups water in 31/2-to 4-quart slow cooker. Cover and cook on low setting 6 to 8 hours, or until oats are tender and cereal is thick.
Combine peaches, nutmeg and white grape juice in a small saucepan. Cover and heat to boiling. Reduce heat and simmer 8 minutes, or until peaches are tender. Uncover and cook 2 to 3 minutes, or until liquid is slightly reduced.
To serve, spoon cooked oats into individual serving bowls. Top each with 2 to 3 tablespoons warm peaches and syrup, then a dollop of yogurt. Sprinkle with walnuts.
Per serving: Calories: 214; Total Fat: 6 grams
Fiber: 4 grams
Stephanie Shank aka Fiberlady has studied nutrition for many healthy years which prompted her commitment to a high fiber lifestyle and the development of her informative website High Fiber Health
May 17, 2008 at 2:21 am · Filed under Nutrition Stuff
For thousands of years, ginseng has been revered in the Orient as an almost magical natural supplement with amazing benefits for those who use it regularly. It is said that ginseng will boost the immune system, enhance vitality, increase physical endurance, increase mental alertness, and treat illnesses like colds, fevers, headaches, and vomiting. It is even believed to be an aphrodisiac.
Let’s face it, if ginseng actually had the properties to give all the benefits it is believed to give, people would be taking it with every meal. The fact is however, the benefits of ginseng fall a far sight short of its claims.
Commercially, ginseng is taken as tea, in capsules, in liquid form from viles, or even by eating the root itself. Usually it is taken in doses of around 5 grams at a time. Ginseng is most commonly grown in Asia, particularly in China, Korea, and Japan, although it can also be found in wooded areas from Quebec to Missouri.
Ginsenosides, which is the active substance in the root, has been shown to increase endurance and decrease fatigue in mice when given to them in large amounts. One study where large amounts were given to humans noted a small improvement in the endurance levels of those who took it. Also, “Chinese herbal medicine”, published by the US National Institute of Health, claims the use of ginseng can raise unusually low blood pressure and can help prevent shock after heart attacks.
However, there is no good scientific evidence to support any of the claims made of these alleged benefits of consuming this root. It is also very likely that when you buy ginseng at the store, it will have a low concentration of ginsenosides in it. This means that even if ginseng does have some marginal benefit to offer, you will probably not receive any of them.
The lancet, a British medical journal, published a study done in Sweden which showed that most commercially sold ginseng products contained only trace amounts of ginsenosides. These findings concluded that the amount of ginsenosides found in these products was too insignificant to be of any benefit. Some of the products, including two sold in the US (”Siberian Ginseng” and “Up Your Gas”), had almost none of this substance at all.
For the most part, taking small to moderate amounts of ginseng will not be harmful to you, but you have to ask yourself if dollar for dollar it is worth taking something which is of no real value or benefit to you. We all can fall victim to hype made about a product, especially one that has been around for thousands of years, but when there is no good, proven science to support that products claims, save your money for a more useful purpose.
Jim O’Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free 7 part mini e-course at: www.mrgymfitness.com/minicourse.php
May 6, 2008 at 10:00 am · Filed under Nutrition Stuff
At age 22, Colleen Allison was diagnosed with cervical cancer. Facing the possibility of undergoing painful surgery and intensive radiation treatment, she decided there had to be a better option and set out to find it.
Her search led her to Florida where she found the Hippocrates Health Institute. Here she checked herself into a three-week intensive cleansing treatment that included a sprout-filled detoxification diet.
After her stay at the institute she returned to her home in Toronto,without a trace of cancer left in her body. Since then, Allison has devoted her life to sprouting and educating others on its powerful healing properties.
In 1992 she founded Super Sprouts, a living food resource centre in downtown Toronto. Super Sprouts’ services include educational programs on the healing powers of sprouts and other living foods (a living food grows until it is cooked or eaten). All sprouts, raw fruits and raw vegetables fall into this category.
“It’s (sprouting) going to transform your life, whether you want it to or not. Physically, mentally and spiritually,” says Trefor Randall, a production manager at Super Sprouts.
Why are sprouts so healthy? Sprouts are the most concentrated and natural sources of vitamins, minerals, enzymes and amino acids (proteins) known to man.
Some sprouts, including sunflower and wheat grass, are classified as complete food. This means they contain all the essential ingredients needed for a human to live.
When a plant is at the sprouting stage, it is at its highest possible nutritional value. Randall says this is because when a seed sprouts it unlocks all of its stored energy and nutrients. He says when sprouts are eaten, the consumer is getting the best of what the plant has to offer.
Sprouts have been popular in Asia for centuries, but have only recently gained popularity in North America. Randall says this is partly because North Americans are just starting to understand the health benefits of eating raw food.
“A revolution is happening and it’s raw,” Randall says. “People are really getting the message.”
He says a lot of people are coming to Super Sprouts seeking a cure for their health conditions.
Maggie Mumm of Mumm’s Sprouting Seeds, a seed supplier in Saskatchewan, says she has definitely seen a rise in sprouting popularity and as a result her business is increasing.
“Business increases 25 per cent per year,” she says.
Mumm believes this is happening because people are becoming more health conscious.
She says recent research has shown that alfalfa sprouts lower cholesterol levels and broccoli sprouts have 25 per cent more phytochemicals (disease prevention plant compounds) than full-grown broccoli plants.
J.P. Davidson, an urban agriculture assistant at FoodShare in Toronto, says broccoli sprouts have a much higher nutritional value pound per pound than broccoli.
“This is because you’re eating thousands of little broccoli plants,” he says.
FoodShare is a non-profit organization that promotes healthy eating through several grassroots projects. These projects include two sprouting farms.
Randall says sprouts also have an amazing ability to cleanse.
This can be seen with the sunflower and the soy plant. He says these seeds can sprout in any toxic environment and still create a pure plant. Soy beans are even used to clean soil polluted by radiation.
Davidson says sprouts are the perfect food for cities because they can be grown anywhere.
“They’re a great way of getting fresh produce, which is really nutritious and great for the environment. No pollution is created from trucking them into the city,” he says.
Randall says the beauty of sprouting is that it can be done year-round, anywhere in the world.
“Everyone is reliant on commercial food and junk food,” he says. “People are starting to want to grow their own food.”
He says produce that has been trucked into a grocery store is already in a state of deterioration.
“Fresh is the best way to eat any produce,” he says. “Grow it (sprouts) so your going to eat it within 12 hours. Once you cut it, it starts losing its energy, it starts deteriorating.”
Sprouts aren’t entirely perfect. Davidson says E. coli and salmonella contamination in sprouts is a serious concern. Seeds become contaminated with these air-borne illnesses when manure infected with the bacteria gets into the cracks and crevices of the seeds shells.
“For safety sake you need a seed supplier who has a good reputation,” Randall says, adding that Mumm’s Sprouting Seeds is one these suppliers.
“All of our sprouts are certified organic. That means they (the seeds) are handled and stored in clean conditions and regular pathogen tests are conducted on them,” Mumm says.
At home, she advises consumers should use normal food handling procedures. This includes washing hands and keeping food preparation spaces clean.
Mumm’s, Super Sprouts and FoodShare all wash their seeds in food-grade hydrogen peroxide before sprouting.
Wanting to share her life-long passion for good food and good health, Stephanie created Hippocrates, an online journal dedicated to the healing powers of food.
You truly are what you eat, find out what foods are good for you and what foods arn’t at http://hippocrates.4t.com
