Confused about Whole Grain vs Whole Wheat?

At least once a week someone asks me about  the differences between whole grain and whole wheat.  Because I kept getting that question, I thought that maybe I should just share the answer with all of you just in case you were wondering the same thing.  First of all, grains (also known as cereal grains) are grasses that are cultivated for the edible components of their fruit seeds¹.  A whole grain is the entire edible part of any grains.  A list of grains includes the following:

• Wheat
• Barley
• Spelt
• Corn
• Oats
• Rice
• Buckwheat*
• Rye
• Quinoa*
• Millet
• Amaranth*
• Sorghum
• Teff

*not real grasses, considered as pseudocereals

The entire (whole) edible parts of the grain include the following²:

1. Bran:  the outer layers of the grain that supplies antioxidants, B vitamins, trace minerals, and dietary fiber.
2. Endosperm: the inner part of the grain with most of the proteins and carbohydrates and small amounts of vitamins and minerals.
3. Germ:  the small but very important part; it sprouts, generating a new plant.  It is rich in B vitamins, vitamin E, trace minerals, antioxidants and essential fats.

As you see, most of the fiber and vitamins/minerals come from the bran and the germ parts of the grain.  When the grain is milled, the germ and the bran are stripped away leaving behind the endosperm, which is how white flour is produced.  Because this flour does not contain any vitamins or minerals, the government has required that iron and B-vitamins are added back in to the flour, hence the name “enriched wheat.”

So how do you select which bread to choose?  Here are some tips:

1. Look at the ingredients label on the product.  Look for the words “whole grain”, “whole wheat”, or “100% whole grain.”  You would want to purchase this product.
2. If you see the word “enriched” or “wheat flour” do not purchase.  Wheat flour is another name for white flour!  Do NOT be fooled by the words on the package—it’s just advertising!
3. Beware of breads labeled as “7-grain” or “multigrain” as these may or may not be true whole grains; it could just be a marketing ploy.  The only way to know for sure is to read the ingredients label.
4. Pay attention to the amount of dietary fiber on the label; if the product is a whole grain, it will be high in dietary fiber.

So the bottom line to this article, in terms of nutrition, both “whole grain” and “whole wheat” are great for you!  In fact, whole wheat is a type of a whole grain.

¹“Cereal.”  Wikipedia. May 23, 2009. <http://en.wikipedia.org/wiki/Cereal>.  May 28, 2009.

²Duyff, Roberta Larson.  Complete Food and Nutrition Guide.  New Jersey: John Wiley & Sons, Inc., 2006.

Momma’s Oatmeal Breakfast

By now, you have heard many stories and have seen many commercials promoting the goodness of eating oatmeal and other whole grains.  You may have seen the heart on the box of your favorite breakfast cereal or oatmeal container indicating that the product is great for the heart, as well as for reducing high cholesterol.  When I told my mom about eating 1 cup of oatmeal every day to help control her blood sugar and reduce her cholesterol, she almost cringed because she absolutely hated oatmeal.  She grew up on eating creamy grits with salt and butter!  So, I knew it would be a challenge.  Even though she knew the value, she still hated it.  So, I told her about different brands of cereals that have oats in them and that sparked an idea, which led her to create a recipe that works for her.  So, if you too are struggling with eating oatmeal, then you may want to give this recipe a try!

Momma’s Oatmeal Breakfast

4 tablespoons rolled “old fashioned” oats

1 cup cornflakes (or any similar whole grain cereal flakes)

1 cup non-dairy milk (soy, rice, almond, etc.)

Pinch organic raw Turbinado sugar (optional)

Grind oats using a clean electric coffee grinder until oats have become smaller pieces.  Add ground oats, cornflakes, and milk to a small bowl and serve immediately.  Typically the non-dairy milks are slightly sweet, so adding any sweeteners are optional.

Gadget of the Week: Electric Toaster Oven

It’s May and it is H-O-T in some parts of the country like Phoenix, Arizona!!  We have already hit triple digits, but only in the low 100’s! LOL!  Needless to say, sometimes it’s just too hot and requires more energy to fire up the big oven only to bake or roast something small.  So, this is where an electric oven comes in.  I use my toaster oven for a number of things all year round, but especially during the summer months!  There are so many varieties to choose from, that ranges from basic toaster oven to an electric convection oven.  Currently, I have just the basic toaster oven that I have had since 1999 and I only paid $30!  Talk about a great ROI (return on my investment)!  I use my oven for roasting vegetables, baking fish, toasting bread, and much more!

If you don’t currently own a toaster oven, I highly recommend that you purchase one sooner than later.  You can find these handy appliances everywhere as well as on Amazon.com.  Check it out:  http://tinyurl.com/l8xmmb.

My Glam Day!

I feel so refreshed now that I have had my wonderful glam day at Glam and Gloss Day Spa in Lake Charles, Louisiana.  It was absolutely fabulous to say the least!   Prior to arriving, I had a long week and night.   I had to fly out at the crack of dawn (5am) .  Where is Lake Charles?  Lake Charles is one of the 5 major cities in Louisiana and is located about 2 1/2 hours east of Houston–just take I-10East.  

As soon as I arrived at Glam and Gloss, I was pleasantly surprised at what I saw–pictures had not told half of the beauty and quaintness of this wonderful day spa.  Okay, now, this place has to be the bomb because I live in Phoenix, Arizona, the queen city of all things spa; I have definitely had my share of spas.  In fact, I really do not prefer day spas, but I tell you, Glam and Gloss has made a believer out of me.  It  is not just your typical day spa located in a shopping plaza.  It is more like a little a retreat in your own personal cottage.  Upon entering, wonderful sounds of jazz  is playing in the background, with wonderful fragrances filling the room.  The decor is also awesome–pink walls with black and white accents.  Once I got checked in by their “glam consultants” I was offered water or hot tea, which I love! 

There are so many services, but I had a pedicure and a facial which were awesome.  In fact, the facial was so relaxing, I went to sleep!!  Then I had my make-up applied and it was beautiful. 

So to sum up everything, I was treated like a queen at Glam and Gloss Day Spa, it was indeed worth my 2 hour drive from Houston.

Thyroid and Emotions

I felt the need to touch on this subject because for the last month, my emotions (my mental state) have been all over the place!  I had all sorts of feelings and I know I was getting on my mom and friends’ nerves because I began to complain more, snap more, give up and even question my physical appearance!  In just 1 week after being excited about my new exercise program, I crashed the next week–I stopped exercising because my mind was thinking, “what is the point of killing myself with exercise if I am still gaining weight?!”   Basically, I became emotionally unsteady for sure!  Have you felt this way too? Do you know someone going through something like this too?  Don’t give up on yourself or them! 

They thyroid imbalance has the potential to cause a person to become depressed.   (I have several books written by numerous doctors to validate my claims–I’ll share that later.)  Though I have been on this journey now for about 15 years, I have cycles too that seem to align with a woman’s cycle of life that throws me off.  I can recall feeling the same way at 30 and then at 35, but because there’s so much time between the two periods sometimes I don’t recognize that my thyroid is off, until I get really low, which by then I am depressed and angry.    I was so depressed and angry that I wasn’t seeing any results that I stopped taking my thyroid supplements.  Yes, I did!  I felt that they weren’t as effective and I was tired of the doctors “trying things”.  After all, I got a Master’s Degree for doing research, I can try things too.  Against my doctor’s wishes, I stopped taking the supplements and he supported me with 1 condition that if I continue to gain weight and get sluggish, I have to start back in a month.  Well, guess what?  I continued to gain weight even with burning 400 – 500 calories 5 days per week with a strict diet!  In 1 month, I gained the 12 pounds that I had lost 2 months prior!!! Now wouldn’t you get depressed on that?!!

So, I had to remind myself that I do not have a thyroid gland (or I should say that I have very little gland left) because I had the radioactive iodine treatment 14 years ago and I need to take the supplements just so that I can have some thyroid hormones.  I had to stop comparing my situation to every case study that has been done to help folks with this disease.  Most of those patients still had their thyroid gland.  Any rate, though I thought I wasn’t seeing results, the extra thyroid supplements were preventing me from getting worse. 

So, now I am on my way back up again.  I started back taking compound T4 on March 13th, as well as avoiding foods that could potentially work against the thyroid–foods like cabbage, turnips, strawberries, just to name a few (check out my previous blog on this topic).  I am feeling better and I LOVE myself again!  I will keep myself in check by blogging about my status–it’s therapeutic.   

If you are feeling similar to my feelings, don’t give up, don’t get depressed or frustrated.  It may not be you, it could be your thyroid imbalance.  If you haven’t been seeing a doctor, please schedule an appointment now.  Everyone needs support when fighting against this disease!  I learned this after 15 years!

Ever Wonder about Omega-3’s?

Omega-3 essential fatty acids, simply called Omega 3’s for short, are essential for a healthy life, particularly a healthy heart.¹ The body cannot make omega-3 by itself, but it is essential for a person to consume these through foods (hence the name Omega-3 Essential Fatty Acids).  There are other types of essential fatty acids, but the two principle types are omega-3 and omega-6; both are important in the right proportion.²  Most Americans have a diet that is imbalanced in the consumption of omega-3 and omega-6.  One reason is because we are a “quick and easy” processed meals society.  The ideal amount, is 1 to 2 ratio omega-6 to omega-3 instead of being 25 times more Omega 6!²  Since our diets are already rich in omega-6s, this article will focus on how to get more omega-3s. 

 

First, let’s start with the benefits of omega-3s. Many studies have shown that people who consume a high intake of omega-3 fatty acids¹:

·        Have a decreased risk of developing heart disease

·        Have a reduced risk of death from a cardiac causes, when taken after a heart attack

·        Ease depression and bipolar depression

·        May protect against Alzheimer’s disease

·        May lower chance of developing dementia

·        May help in treating hyperactivities disorder (ADHD)

·        May help to treat joint pain, stiffness and inflammation associated with rheumatoid arthritis

 

You can obtain omega-3 by eating cold-water fish, ground flaxseeds, or supplements.  Consult your doctor to schedule a physical assessment; then work with your doctor, dietician, or fitness/nutrition counselor to determine the appropriate amount you need.

 

¹Schulman, Robert MD.  Solve It With Supplements.  New York: Rodale, 2007.

²”Introduction to Probiotics.” National Center for Complementary and Alternative Medicine.  Jan 9, 2009. Jan 17, 2009 <http://nccam.nih.gov/health/probiotics/#uses>. 

Gadget of the Week: Mr. Coffee Electric Coffee Grinder

The Mr. Coffee Electric Coffee Grinder is another one of my favorite kitchen gadgets that I use everyday!   This grinder is not just for grinding coffee beans, but I use this grinder for grinding flaxseeds.  I know that you may be thinking that a grinder is a grinder, what’s the big deal?  Well, I have tried several grinders, that range in prices, and the Mr. Coffee grinder was the best by far due to its quality grind and low price.  For about $19 – $24, this grinder has 3 different types of grinds for a variety of sizes.  Moreover, this grinder has an automatic timer that stops once the grind has completed for a specific size.  Electric grinders can also be used to make puree’s or sauces; I once made pesto in my grinder and was thoroughly pleased! 

If you are considering to add more Omega-3’s to your daily diet through adding flaxseeds, then you should definitely consider getting this grinder.  Sometimes this grinder may be a little difficult to find , but check Walmart, Target or some grocery stores.  The Mr. Coffee grinder can also be purchased online through Amazon.com. 

Click here to learn more about  the Mr. Coffee Electric Coffee Grinder with Chamber Maid Cleaning System

My Thyroid Drama!

Okay, I have been dealing with this see-saw game with my thyroid drama since 1994, when I was first diagnosed.  And you know what?  It is FRUSTRATING with a big fat F!  I don’t know if you or one of your loved ones feels the same way as I do, but it makes me sick at times.  One week I am feeling free and fabulous, the weight is in check and I am looking great and the next two weeks, I am feeling sluggish and have put on an additional 3 pounds despite eating all the right things.  What is really going on?  It shouldn’t be this way.  After all, I did have the radioactive treatment back in 1995; I thought it was supposed to eliminate all of this up-and-down crap!  Yes, I am not a happy camper right at this moment and I need to blog about it so that it can make me feel better to know that I am not alone. 

 

So What Happened? 

I believe in my personal opinion and from articles that I read that I got this thyroid disease due to my traumatic stress.  After all, I was perfectly fine in college.  When I started my first year in graduate school to work on my PhD in Electrical Engineering, I was stressed out and I was a very long way away from home. After being diagnosed, I was put on PTU and synthroid for a year before going to another doctor who introduced me to the idea of this radioactive iodine (RAI) treatment.  It is an outpatient treatment whereby the doctor gives you a dosage of a radioactive isotope of iodine (I131) for you to drink.  This “cocktail” is interesting to say the least. He said that if I was tired of going round and round that I should just have the procedure.  What he failed to tell me was the percentage of likelihood that it would not work long term.  He said that it could be a chance that I develop hypothyroidism (see my previous blog entry on the basics of thyroid disease, http://rhondascooking.wordpress.com/2008/08/02/do-you-have-a-thyroid-problem/), but he never said how much was that “chance” and because I trusted him, I said okay, let’s just do it!  I later learned from various sources online that it was a 75 – 100% effective, so I guess I represent that small percentage of those that the RAI treatment didn’t work.

 

What is RAI treatment? 

According to mythyroid.com, RAI treatment results in destruction of thyroid tissue, there is often a transient period of several days to weeks when the symptoms of hyperthyroidism may actually worsen following radioactive iodine therapy. Many patients are able to tolerate the initial few weeks without any problem whatsoever. Others may not be so successful and will likely become hypothyroid and will continue to have to take meds to manage this!

 

So, just in case you may be thinking about having it done, PLEASE talk to someone first before deciding to do it.  See what happened to them and then make your decision.  I do have an opinion about it—let’s just say that if I had to do it over again, I would have not selected that option because after about 12 years later, I am back on the see-saw with the up and down, hormonal imbalance.  

 

 

Sources that discuss the RAI Treatment:

http://www.cumc.columbia.edu/dept/thyroid/raiprep.html

 

http://www.mythyroid.com/iodinehyper.html

Kellogg Puts Peanut Crackers on Hold Due to Possible Salmonella Outbreak

Kellogg Company today announced it has taken the precautionary measure of putting a hold on Austin® and Keebler® branded Toasted Peanut Butter Sandwich Crackers, Peanut Butter and Jelly Sandwich Crackers, Cheese and Peanut Butter Sandwich Crackers, and Peanut Butter-Chocolate Sandwich Crackers.

 

FDA and other regulatory agencies have indicated that Peanut Corporation of America (PCA) is the focus of their investigation concerning a recent Salmonella outbreak thought to be caused by tainted peanut butter. PCA is one of several peanut paste suppliers that the company uses in its Austin® and Keebler® branded peanut butter sandwich crackers.

http://www.fda.gov/oc/po/firmrecalls/kellogg01_09.html

What are Probiotics?

I am sure that over the past couple of years you have heard about probiotics and how important they are.  But what are they and how do they differ from antibiotics?  Simply stated, probiotics are living organisms (bacteria or yeast) that are beneficial to the body; they are most often called “the good or friendly bacteria.”  Antibiotics, on the other hand, are “bad bacteria” that are used to destroy all bacteria in the body, both good and bad.  Probiotics are similar to the microorganisms found in the human gut and they attach to the wall of the intestine and fight the bad bacteria, which can increase with the use of antibiotics, a poor diet, stress or infection.¹

 

Probiotics are available through foods (i.e. yogurt, cottage cheese, sauerkraut, etc.) and in dietary supplements.   When purchasing food with probiotics, look for the words, “live active cultures or lactobacillus, acidophilus and/or bifidus in the ingredients or make sure that the dietary supplements contain 10 million species from the lactobacillus or bifidobacteria family per dose.¹

 

Studies have shown that probiotics are good for a number of things, which are listed in Table 1.  To learn more, the National Center for Complementary and Alternative Medicine has an excellent report that focuses on the basics of probiotics.²

 

What are Probiotics Used For?
Digesting Food	Absorbing nutrients
Boosting the immune system to fight infections	Reducing the length of intestinal infections
Treating irritable bowel syndrome	Treating diarrhea
Preventing/treating infections of the urinary or reproductive systems	Preventing and managing eczema in children

Table 1. Benefits of Probiotics

 

¹ Glassman, Keri.  “Probiotics.”  Your Health August 2007.

²”Introduction to Probiotics.” National Center for Complementary and Alternative Medicine.  Jan 9, 2009. Jan 17, 2009 <http://nccam.nih.gov/health/probiotics/#uses>.