xmlns:fb='http://www.facebook.com/2008/fbml' working4wellness: March 2011

Friday, March 4, 2011

if you HAVE to buy food in packages or cans....

Hello all,
I am all about not reinventing the wheel, but love to keep it rolling.  Here is an awesome link from realage.com  that is an interactive page on reading the food label.

I strongly encourage all to eat from the outside of the grocery store and as close to the ground as you can.  Yet, for those items you have to purchase in a can or box- pay CLOSE attention to the label.  Use the label to eliminate trans fats, watch for excess sugar and fat, optimize fiber intake and control your portion size.  (High fructose corn syrup and excessive artificial dyes are also a great thing to limit or eliminate.)

Yes, I left one out- SODIUM--most Americans eat WAY too much--
According to the 2010 Dietary Guidelines for Americans (DGA), greater than 85% of Americans consume more than the goal limit of 2400 mg of sodium per day.  Many have learned not to cook with or add salt at the table.  Yet, it is the ever present convenience & restaurant foods that significantly contribute to the higher sodium intake.  People who have high blood pressure and/or are African American should aim for even lower...1500 mg sodium.  

Until next time, wishing you well
traci@working4wellness.net

Tuesday, March 1, 2011

Whole Grain & Gluten Free? ? why YES!


I am starting my 2nd challenge with All About Athlete (AAA) this week.  Along with a fitness challenge for 12 days straight, they are also testing the athletes to increase fruits, vegetables and WHOLE grains.  I thought it would be good to remind all my friends how easy it is to have enough healthy, whole grains in your daily diet ...while avoiding processed flours, sugars etc.  I have noted which whole grains are also gluten free.  It is important to utilize these whole grains, as well as fruits and vegetables, as a base of your healthy lifestyle...gluten free or not!
Eating Well has listed several ways to add ZING to these whole grains -so be sure to read to the end.  There is a star* next to those that are the within the current AAA challenge guidelines!
HOW TO COOK 7 WHOLE GRAINS: 
Barley (Pearl):(contains GLUTENBring 1 cup barley and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, 35-50 minutes. Makes 3-3 1/2 cups. Per 1/2-cup serving: 97 calories; 22 g carbohydrate; 3 g fiber.
Bulgur (wheat so CONTAINS GLUTEN): Bring 1 cup bulgur and 1 1/2 cups water or broth to a boil. Reduce heat to low; simmer, covered, until tender and most of the liquid has been absorbed, 10-15 minutes. Makes 2 1/2-3 cups. Per 1/2-cup serving: 76 calories; 17 g carbohydrate; 4 g fiber.
Couscous (Whole-wheat CONTAINS GLUTEN): Bring 1 3/4 cups water or broth to a boil; stir in 1 cup couscous. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork. Makes 3-3 1/2 cups. Per 1/2-cup serving: 70 calories; 15 g carbohydrate; 2 g fiber.
Polenta (Cornmeal): (naturally gluten FREE- yet could be subject to cross contamination if you are celiac)Bring 4 1/3 cups cold water and 1 teaspoon salt to a boil. Slowly whisk in 1 cup cornmeal until smooth. Reduce heat to low, cover and cook, stirring occasionally, until very thick and creamy, 10 to 15 minutes. Makes 4-4 1/3 cups. Per 1/2-cup serving: 55 calories; 12 g carbohydrate; 1 g fiber.
Quinoa : (gluten free) Rinse 1 cup quinoa in several changes of cold water. Bring quinoa and 2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 15-20 minutes. Fluff with a fork. Makes 3 cups. Per 1/2-cup serving: 111 calories; 20 g carbohydrate; 3 g fiber.
Rice, Brown: (gluten free) Bring 1 cup rice and 2 1/2 cups water or broth to a boil. Reduce heat to low and simmer, covered, until tender and most of the liquid has been absorbed, 40-50 minutes. Let stand for 5 minutes, then fluff with a fork. Makes 3 cups. Per 1/2-cup serving: 109 calories; 23 g carbohydrate; 2 g fiber.
Oatmeal: (can be gluten free)- one of my FAVORITES--2 cups boiling water to 1 cup (gluten free if desired) whole grain rolled oats, cook 10-20 min, stir occasionally, cover, remove from heat, let stand for at least 2 minutes.  Makes 2 cups- per 1 cup serving: 190 calories; 32 g carbohydrate and 5 g fiber.
10 FLAVOR STIR-INS TO TRY:
Add any of these flavor combinations to grains after they’re cooked.
Apricot Nut*: 1/3 cup chopped dried apricots, 1/4 cup chopped toasted nuts (walnuts, pecans or pistachios), 3 tablespoons fresh squeezed orange juice, 1 teaspoon extra-virgin olive oil, and salt & freshly ground pepper to taste.
Lime-Cilantro*: 2/3 cup coarsely chopped fresh cilantro, 1/3 cup chopped scallions, 2 tablespoons lime juice, and salt & freshly ground pepper to taste.
Mediterranean*: 1 chopped medium tomato, 1/4 cup chopped Kalamata olives, 1/2 teaspoon herbes de Provence, and salt & freshly ground pepper to taste.
Mint & Feta*: 3/4 cup sliced scallions, 1/4 cup each finely crumbled feta cheese and sliced fresh mint, and salt & freshly ground pepper to taste.
Parmesan & Balsamic: 1/4 cup freshly grated Parmesan cheese, 1 teaspoon butter, 2 teaspoons balsamic vinegar, and salt & freshly ground pepper to taste.
Parmesan-Dill: 1/3 cup freshly grated Parmesan cheese, 2 tablespoons chopped fresh dill, 1 teaspoon freshly grated lemon zest, and salt & freshly ground pepper to taste.
Peas & Lemon*: 1 cup frozen peas; cover and let stand for 5 minutes. Stir in 3 tablespoons chopped fresh parsley, 1 1/2 teaspoons extra-virgin olive oil, 1 teaspoon freshly grated lemon zest, and salt & freshly ground pepper to taste.
Spicy & Sweet Sesame-Soy: 3 tablespoons rice-wine vinegar, 1 tablespoon reduced-sodium soy sauce, 2 teaspoons each sesame oil and finely chopped fresh ginger, 1 teaspoon each chile-garlic sauce and honey, and 1/4 cup chopped toasted cashews.
Spinach*: 3 cups sliced baby spinach (or arugula); cover and let stand for 5 minutes. Season with salt & freshly ground pepper to taste.
Tomato-Tarragon*: 3/4 cup chopped tomatoes, 3 tablespoons minced fresh tarragon (or parsley or thyme), and salt & freshly ground pepper to taste.
check out All About Athlete at the link below                                                 http://www.facebook.com/pages/All-About-Athlete/188762041252
awesome info above courtesy of Eatingwell.com,  csaceliacs.org, and ME!  (traci@working4wellness.net)                                                         http://www.eatingwell.com/blogs/recipes/_cook-7-whole-grains-9-simple-ways-jazz-up?utm_source=EWTWNL