Cooks Corner: Fiber and You: It Can be Delicious Too (Bean Spread with Shredded Wheat Cereal)

Recently, I received some material from a colleague on behalf of Post Foods and ShopRite regarding Fiber; I want to share the following information with you.  The benefits of a diet rich in whole grains and dietary fiber on type 2 diabetes management and prevention have been well documented.  For example, higher consumption of whole grains (1) and insoluble fiber has been  inversely associated with the risk of type 2 diabetes.  Whole grains and fiber may also have an impact on risk factors associated with the disease such as decreased risk for cardiovascular disease, weight management, and a lowered risk for metabolic syndrome (3).

It’s a challenge trying to manage diabetes.  That’s why adding more whole grains and dietary fiber to our diet is one simple step that can be recommended to make dietary management of diabetes simpler for anyone with diabetes.

I’m providing a brief review of recent research recommendations, and simple tips  regarding some health benefits of increasing intake of dietary fiber and whole grain.

DO YOU EAT ENOUGH FIBER AND WHOLE GRAINS?

• MOST OF US:  DON’T
• If you are trying to manage type 2 diabetes, adding more fiber and whole grains is an easy step to take for better health.  A diet high in fiber and whole grains may improve blood sugar control.  And even better news, as whole grain intake increases in older adults, fasting blood sugar levels and body mass index (BMI) can improve.
• CURRENT RECOMMENDATIONS:
• adults: at least 48 grams of whole grain each day (1)
• women- 25 grams of fiber each day (2)
• men- 38 grams of fiber each day (3)
• What is fiber?

Dietary fiber includes all parts of plant foods that our  body can’t digest or absorb.  Unlike other food components such as fats, proteins or carbohydrates, which your body breaks down and absorbs, our body doesn’t digest fiber.  It passes through your stomach, small intestine, and colon as it makes its way out of our body.  Fiber plays several important roles in maintaining health.

Fiber helps us feel full longer, can help reduce blood cholesterol levels and slows down digestion so that glucose and fructose, the sugars from plant carbohydrates, enter the bloodstream more slowly—moderating spikes and crashes in energy levels.

• What is whole grain?

Wheat, rice, corn oats and barley are all examples of grains.  “Whole” grain means that nothing is removed from the grain during processing.  An easy way to tell if a product contains whole grains is to look at the Nutrition Facts label.  If the first ingredient listed contains the word “whole” such as “whole oats”, or “whole wheat”, the product is mainly whole grain.

Whole grains contain many nutrients (including fiber, vitamins B&E), minerals (including calcium, magnesium, potassium, zinc and iron) and antioxidants.  These components of whole grains have many benefits that can contribute to your overall health and well-being.

FOOD SNACKING TIPS:

1. Sprinkle high fiber cereal like Grape-Nuts on unsweetened plain yogurt and add your favorite fruit.
2. Snack on fresh fruits such as oranges, pears, apples and berries.  They are great sources of fiber.
3. Eat nuts seeds and beans
4. Take shredded Wheat cereal microwave a serving and add 2 tsp. of olive oil this and sprinkle with herbs and seasonings like oregano and creole.

Bean spread with Shredded Wheat Crackers

Photo: Copyright 2010 Spin A Recipe.com

Recipe Developed and Reprinted with permission by Anthony J Sepe

INGREDIENTS:

1. 1 cup Greek-style low-fat or non-fat plain yogurt or light sour cream
2. 2 whole cloves of garlic, chopped finely
3. 1/4 cup finely chopped sweet onion
4. 1/4 cup finely chopped parsley (save some for garnish)
5. 2 teaspoons lemon juice
6. 2 teaspoons water
7. 1/4 tsp. Salt 
8. 1/4 tsp. freshly ground pepper
9. 1/4 tsp. creole seasoning
10. 1 can (15 oz.) kidney beans or northern beans rinsed and drained (or 1 cup dried beans cooked in 3 cups water)
11. 4 Tbsp. chopped sun-dried tomatoes (not packed in oil) that have been rehydrated in hot water and then drained
12. 2 teaspoons minced jalapeno peppers
13. 1 box of Shredded Wheat Cereal (or multi-grain pita chips)

PREPARATION:

1. In a food processor place yogurt, garlic, onion,chopped parsley, lemon juice, water, beans and herbs and creole seasoning; blend and and cover until it’s a combination chunky and smooth mixture.  Season to taste with salt and freshly ground pepper.
2. Transfer to a bowl and refrigerate for 1 to 2 hours to let flavors meld.  can be served now if time is an issue or
3. Bring to room temperature for about 30 minutes. Spread on your spreadables of choice i.e. Shredded Wheat Cereal or pita chips. 
4. Place on a serving platter garnished with springs of parsley.
5. Enjoy!

~Anthony

Sources:

(1) Fung,TT, Hu FB, Pereira MA, LiuS, et al. Wole-grain intake and the risk of type 2 diabetes: a prospective study in men.Am J Clin Nutr 2002:75:535-540.

(2)Schulze MB,Schulz M, Heidemann C, Schienkiewitz A et al.Fiber and Magnesium Intake and Incidence of Type 2 Diabetes: A Prospective Study and Meta-Analysis. Arch Intern Med 2007: 167:956-965.

(3)Position of the American Dietetic Association:Health Implications of Dietary Fiber.JAmDiet Assoc 2008:108:1716-1731.

Follower Sunday: Thank You Readership! From A Sweet Beginning to a Healthier Ending, This Recipe is About Your Good Health

By Anthony Sepe

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe.  For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.”  It is also a way to “Pay it Forward.”  Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you.  It is my pleasure to introduce to you this week, tips on breast health and heart health:  see www.cancer.org  and www.americanheart.org.  Good breast health, good heart health-this recipe contains the right ingredients for taking care of yourself and for sharing with others!

 

APRICOT CHERRY COBBLER

INGREDIENTS:

1. 8 Fresh apricots (1 lb.) sliced
2. 1/3 cup sugar
3. 2 cups pitted cherries (1/2 lb.)
4. 1 Tablespoon flour
5. 1 cup all-purpose flour
6. 1/2 cup yellow cornmeal
7. 1/4 tsp. salt
8. 1 1/2 Tablespoon plus 1 teaspoon sugar
9. 2 teaspoons baking powder
10. 1/2 teaspoon grated orange peel
11. 4 Tablespoons unsalted butter, chilled
12. 3/4 cup nonfat milk

PREPARATION:

Heat oven to 375 degrees.  Combine apricots and 1/3 cup cup sugar; set aside.  Combine cherries and 1 tbsp flour; set aside.  combine remaining dry ingredients; reserve 1 tsp sugar.  Stir in orange peel.  Cut in butter until mixture resembles coarse meal.  Add milk; stir just to moisten dry ingredients.  Combine fruit in buttered 1 1/2 quart baking dish; spoon batter over top.  Sprinkle with remaining sugar.  Bake 25 to 30 minutes or until golden brown.  Cool slightly and serve.  makes 8 servings.

Nutrition Information:

190 Cal, 3g protein, 31g carbohydrates, 6g fat, 15mg chol, 220 mg sodium 2g fiber.

Source: Dessert to Warm the Heart

Share this healthy recipe and encourage the women in your life to have preventative screenings.

Thank you for reading!

Anthony

Kidney Stone Protection and Designer Meals

 

Let’s talk about the potatoes a bit, beside the fact, they are good for us.  They are fat-free and they are cholesterol-free; they contain a good source of vitamins and minerals  such as potassium and sodium.  The skins contain many of the vitamins, minerals, and fiber in potatoes, which is so important. Fiber, Fiber, Fiber.   They also contain antioxidants, too; however, it’s really what we top the baked potato with that can be either healthy or unhealthy, but we’ll save that for another post at a different time and topic.

What are kidney stones?  They are pebble-like crystals that form when certain chemicals build up in our urine.

Who get them?  One out of 10 people suffers a kidney stone during their lifetime.  It is reported that men are more prone to them than women, but kidney problems and family history also put us at risk.

What are the symptoms?

• cloudy, bloody, burning urine
• urge to urinate often
• stabbing, irregular pain in the back or side
• fever, chills, weakness,
• nausea or vomiting

We need the “the fabulous 4” to help us with kidney stone prevention.  The nutrients our kidneys require to stay healthy—magnesium, potassium, calcium, and vitamin B6.  The following meal plan teams these nutrients together with other kidney -friendly food components.  It’s an example, of how to make the “fabulous 4” a regular part of our daily diet:

 

Breakfast:

• a bowl of oatmeal
• fresh raspberries

Whole grains, like those in hearty oatmeal, are super sources of magnesium.  This multi-talented mineral and fantastic group of minerals helps the body recycle oxalate, so the compound doesn’t build-up in our urine.

Besides magnesium, oatmeal is tops in fiber, too.  One cup can have as many as 4 grams.  Along with the fiber in fresh raspberries, this will put us well on our way to the daily fiber requirement for people age 50 and over.  Research shows that even just 10 to 15 grams of fiber a day might help prevent kidney stones.

 

 

      

 

Lunch:

• a tossed salad with avocado slices
• a baked potato
• a glass of lemonade

The salad and the baked potato will boost our potassium levels.  This vital nutrient lowers the calcium levels in our urine, which then lowers our risk of forming stones.  Most fruits and vegetables contain potassium, as do legumes, dairy foods, and fish.

The steamy baked potato and avocado come with another stone-stopping nutrient – vitamin B6.  Just as magnesium does, vitamin B6 helps our bodies maintain safe oxalate levels.  Other major sources are fortified cereals, bananas, and prunes.

For beverages, enjoy refreshing lemonade.  Its tartness comes from citric acid, a substance that dissolves stones before they grow painfully big.  For homemade lemonade, mix 4 ounces of lemon juice with 2 quarts of water and sweeten lightly.   This recipe seemed to do the trick in a recent small study.

As for other citrus drinks, they can’t compare with lemonade.  Orange juice has five times less citric acid than its popular counterpart.  And grapefruit juice, despite its citric acid, may increase our odds of forming kidney stones.

Snack:

• low-fat yogurt
• dried-fruit trail mix

Calcium from foods like yogurt may blind with oxalate in our system and make it harmless.  Besides yogurt, the mineral’s sources include other low-fat dairy products, sardines, broccoli, black-eyed peas, and turnip greens.

Tell kidney stones to take a hike with the magnesium we get from the dried fruit trail mix. Or snack on the mineral’s other sources –seeds, legumes, artichokes, beet greens, and, rice.

 

  

Dinner:

• a salmon filet
• black beans and yellow or almond rice
• wedge of honeydew melon

The least meal of the day will round out your supply of potassium, magnesium, and vitamin B6.  By this time, the fabulous 4 will be a real big hit with our kidneys!

PS:  I haven’t had another kidney stone in approximately 10 years!  When I was wheeled into surgery, my physician said, “I won’t start without you.” :)

Sources:

1. Inner Healing Power of Foods. Copyright 2004 Frank Cawood Medical Publishing

2. National Kidney and Urological diseases Information Clearing House. http://www.nih.gov ; Accessed October 08, 2010.

3. USDA Nutrient Database for Standard Reference; http://www.ars.usda.gov/main/site_main.htm?modecode=12-35-45-00;

Accessed October 08, 2010.

 

Thank you for reading and have a great day!

~Anthony