Why Chosen Whole Grains ?

Nutritional content of wholegrain cereals
Grains consist of three major parts:

• Bran – the outer layer of the grain (fibre omega-3 fatty acids, vitamins and dietary minerals)
• Endosperm – the main part of the grain (mainly starch)
• Germ – the smallest part of the grain. (vitamin E, folate, thiamine, phosphorus, magnesium).

Whole grains contain all three layers of the grain.

Wholegrain cereals
Wholegrain cereals are a rich source of many essential vitamins, minerals and phytochemicals. The typical cereal food is:

• Low in saturated fat but is a source of polyunsatured fats, including omega-3 linolenic acid.
• Cholesterol free.
• High in both soluble and insoluble fibre and resistant starch.
• An excellent source of carbohydrates.
• A significant source of protein.
• A good source of B complex vitamins, including folate.
• A good source of many minerals, such as iron, magnesium, copper, phosphorus and zinc.
• A good source of antioxidants and phytochemicals that can help lower blood cholesterol levels.

A host of protective chemicals
Wholegrain cereals contain many different phytochemicals that have been linked to significant health benefits. These phytochemicals include:

• Lignans – can lower the risk of coronary heart disease, and regress or slow cancers in animals.
• Phytic acid – reduces the glycaemic index (GI) of food, which is important for people with diabetes, and helps protect against the development of cancer cells in the colon.
• Saponins, phytosterols, squalene, oryzanol and tocotrienols – have been found to lower blood cholesterol.
• Phenolic compounds – have antioxidant effects.

Refined cereals do not have the same benefits
When grains are refined (for example, to produce white flour), the bran and germ layers are generally removed, leaving only the endosperm. This process can cause 66 per cent loss of fibre, 92 per cent loss of selenium, 62 per cent loss of folate and up to 99.8 per cent of phytochemicals from the grains. 

Some fibre, vitamins and minerals may be added back into refined cereal products (such as white bread), which compensates for losses, but it is impossible to add the mix of phytochemicals that is lost in the processing. 

Sometimes, the fibre that is added back is from vegetable fibre. Some breads contain ‘Hi-maize’, which is a resistant starch from corn. It is unknown whether these breads have similar beneficial properties to breads high in cereal fibres. For example, ‘Hi-maize’ does not have the same laxative effect as wheat fibre.

Refined cereals generally have a higher GI than their wholegrain counterparts. This means that eating refined cereals causes a sharp rise in blood sugars, demanding a strong response from the pancreas (not good!). 

Whole grains help protect you from heart disease
Cereal fibre or wholegrains offer protection against heart disease. A study of postmenopausal women found that eating at least one serve of wholegrains daily reduced the risk of heart and blood vessel disease by almost 30 per cent. 

Heart disease is often caused by high blood cholesterol levels. Regularly eating cereals that are rich in soluble fibre, such as oats and psyllium, has been found to significantly reduce the amount of cholesterol in the bloodstream. 

Diabetes type 2 
A study by Harvard researchers in 2000 showed that eating one serve of wholegrain cereal every day can reduce the risk of developing type 2 diabetes by as much as 34 per cent. Cereal fibre is shown to be particularly protective against this condition. People with diabetes also benefit from eating wholegrain cereals.

Wholegrains and weight management
People who are obese tend to have energy-dense diets. High fibre foods, such as wholegrain breads and cereals, can be an effective part of any weight loss program. They take longer to digest and create a feeling of fullness, which discourages overeating. Whole grains are also naturally low in saturated fat and contain beneficial polyunsaturated fatty acids.

Bowel health 
High fibre foods, such as wholegrain cereal products, increase movement of food through the digestive tract. The result is increased stool bulk, softer and larger stools and more frequent bowel action. This provides a good environment for beneficial bacteria, while decreasing levels of destructive bacteria and the build-up of carcinogenic compounds. Wheat fibre can bind certain toxins and remove them from the large bowel. 

A high fibre diet, especially one high in insoluble fibre, has been associated with decreased risk of developing colon cancer and diverticular disease (a condition where ‘pouches’ form in the wall of the intestine). 

Cancer 
Whole grains can reduce the risk of some cancers, including colon, stomach and other digestive tract cancers, gallbladder, bladder, kidney and breast cancer. A consistent protective effect has been observed when whole grains are eaten three to four times a week. A Norwegian study found that people who ate the highest amount of whole grains reduced their risk of death from cancer and heart disease by almost 25 per cent. A study by the Mayo Clinic in 2001 found that those who ate the highest amount of cereal fibre were less likely to develop cancer at the juncture between the oesophagus and the stomach.

Wholegrain cereals recommended for health
Wholegrain cereals of various kinds are recommended as part of a healthy diet. Nutrition experts recommend that you eat at least 4–5 cereal serves daily. At least half of these serves should be whole grain. 

( from Better Health Channel )

The Health Benefits of Whole Grains

Whole grains play an essential role in promoting your overall good health. Aside from fiber, whole grains can also provide a number of essential vitamins and nutrients, including folate, iron, magnesium, selenium, thiamin and riboflavin. Eating the recommended three servings of whole grains each day can also help reduce chances of developing several serious diseases, such as heart disease, and might help with maintaining a healthy weight.

Listed below are many of the nutritional benefits whole grains can provide:

1.Lowers the risk of developing heart disease.

Diets that are low in saturated fat and cholesterol and rich in whole grain foods, like Quaker oatmeal, may reduce the risk of heart disease. Eat at least 3 servings of whole grains daily.

2. Promotes satiety, which is important for weight management.

Since whole grains are high in complex carbohydrates and fiber, they promote a feeling of fullness. Filling up on nutritious foods like whole grains is a smart thing to do when you're trying to watch your weight.

3. Whole Grains and Type 2 Diabetes.

Researchers continue to evaluate the effect of diets rich in whole grain foods and their effects on risk of developing Type 2 diabetes.

4. Helps keep you regular.

Whole grain foods can help keep you regular and promote a healthy digestive system. The fiber in whole grains help increase stool weight and decreases the amount of time it takes for it to pass through your intestines. This helps promote regularity.

5. Reduces your risk of developing several types of cancer.

The substances in whole grains that help protect against heart disease may also help prevent certain kinds of cancer, including cancers of the colon, stomach, and prostate. According to the American Institute for Cancer Research, the outer layer of whole grains contains high amounts of cancer-fighting phytochemicals, including lignans and phenols.

6. Whole grains and blood pressure.

The DASH diet (Dietary Approaches to Stop Hypertension) is a dietary pattern recommended by health professionals to help promote healthy blood pressure. The diet includes rich amounts of fruits, vegetables, low-fat dairy products, and plenty of whole grains. Research shows that whole grains in the DASH diet make important contributions to the overall nutrient intake, as well as, specific nutrients associated with positive effects on blood pressure.

( from Quaker Oat )

Why not try on these WHOLE GRAINS Food ? 

Whole Grain ?

Whole grains are cereal grains that contain germ, endosperm, and bran, in contrast to refined grains, which retain only the endosperm. Wholegrains can generally be sprouted while refined grains generally will not sprout. Wholemeal products are made by grinding whole grains in order to make wholegrainflour. Whole grains are a natural source of protein as well as a source of carbohydrates and are made into many different kinds of foods.

Common whole grains include:

• Wheat
• Oat
• Barley - Hulled and Dehulled (not Pearl)
• Maize
• Brown rice
• Rye
• Spelt
• Millet
• Quinoa
• Sprouted Grains

Common whole grain products include:

• Whole wheat flour
• Whole wheat Bread
• Whole wheat Pasta
• Rolled oats or oat groats
• Popcorn                                   ( from Wikipedia )

What is a whole grain?

A whole grain is the entire grain—which includes the bran, germ and endosperm (starchy part). The most popular grain in the US is wheat. To make 100% whole wheat flour, the entire wheat grain is ground up. 

"Refined" flours like white and enriched wheat flour include only part of the grain – the starchy part, and are not whole grain. They are missing many of the nutrients found in whole wheat flour. Examples of whole grain wheat products include 100% whole wheat bread, pasta, tortilla, and crackers. But don’t stop there! There are many whole grains to choose from.     

( from American Diabetes Association )

Healthy Sleep

Think of everything you do during your day. Try to guess which activity is so important you should devote one-third of your time to doing it. Probably the first things that come to mind are working, spending time with your family, or pursuing leisure activities. But there’s something else you should be doing about one-third of your time—sleeping.

Many people view sleep as merely a “down time” when their brain shuts off and their body rests. In a rush to meet work, school, family, or household responsibilities, people cut back on their sleep, thinking it won’t be a problem, because all of these other activities seem much more important. But research reveals that a number of vital tasks carried out during sleep help to maintain good health and enable people to function at their best.

While you sleep, your brain is hard at work forming the pathways necessary for learning and creating memories and new insights.

Without enough sleep, you can’t focus and pay attention or respond quickly. A lack of sleep may even cause mood problems. In addition, growing evidence shows that a chronic lack of sleep increases the risk for developing obesity, diabetes, cardiovascular disease, and infections.

Despite the mounting support for the notion that adequate sleep, like adequate nutrition and physical activity, is vital to our wellbeing, people are sleeping less. The nonstop “24/7” nature of the world today encourages longer or nighttime work hours and offers continual access to entertainment and other activities. To keep up, people cut back on sleep. A common myth is that people can learn to get by on little sleep (such as less than 6 hours a night) with no adverse consequences. Research suggests, however, that adults need at least 7–8 hours of sleep each night to be well rested. Indeed, in 1910, most people slept 9 hours a night. But recent surveys show the average adult now sleeps less than 7 hours a night, and more than one-third of adults report daytime sleepiness so severe that it interferes with work and social functioning at least a few days each month. 

Let's have a Good & Healthy Sleep throughout the night time...

Exercise and Physical Fitness

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. Examples include walking briskly, mowing the lawn, dancing, swimming for recreation or bicycling. Stretching and weight training can also strengthen your body and improve your fitness level.

The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or plan a group bike ride. If you've been inactive for awhile, use a sensible approach and start out slowly.

There are 1,440 minutes in every day. Schedule 30 of them for physical activity!

Centers for Disease Control and Prevention

 

Healthy Eating Pyramid

This is the Food Pyramid that all of us might familiar with since we have learnt it since primary school. However, do we follow this food pyramid ??? Let's have a closer look at below Healthy Eating Pyramid.



The Healthy Eating Pyramid sits on a foundation of daily exercise and weight control because these elements affect what you eat and how food affects you.


The other bricks include:

• Whole grain foods (at most meals)- the best source of carbohydrates are whole grains such as oatmeal, whole wheat bread and brown rice. Your body can’t digest whole grains as quickly as it can high processed carbohydrates like white flour which helps to keep your blood sugar stable and your hunger at bay.
• Plant Oils- Note that this category contains plant oils specifically, not all types of fat. These healthy fats can improve cholesterol levels and protect the heart from sudden and potentially deadly rhythm problems. Good sources of healthy unsaturated fats include olive, canola, soy, corn, sunflower, peanut, and other vegetable oils as well as fatty fish such as salmon.
• Vegetables (in abundance) and Fruit (2-3 times a day)- a diet rich in fruits and vegetables can decrease the chances of having a heart attack or stroke, protect against a variety of cancers, lower blood pressure, add variety to your diet, and wake up your palate.
• Fish, Poultry, and Eggs (0-2 times a day)- These are important sources of protein and there have been studies to suggest that eating fish can reduce your risk of heart disease.
• Nuts and Legumes (1- 3 times a day) Nuts and legumes are an excellent source of protein, fiber, vitamins, and minerals. Legumes include black beans, navy beans, garbanzos, and other beans. Nuts contain healthy fat and are good for your heart.
• Dairy or Calcium Supplement (1 – 2 times a day)- Building and maintaining bone mass takes calcium, vitamin D, and exercise. Try to stick to low or no fat dairy products and if you don’t like dairy products, calcium supplements offer an easy way to get your daily calcium.
• Red Meat and Butter (Use Sparingly)- These sit at the top of the pyramid because they contain a lot of saturated fat. If you eat red meat every day try switching to fish or chicken several times a week.
• White Rice, White Bread, Potatoes, White Pasta, Soda, and Sweets (Use Sparingly)- These foods can cause fast increases in blood sugar, which can lead to weight gain, diabetes, heart disease, and other chronic disorders.
• Muti-Vitamin- A daily multivitamin can’t replace healthy eating or make up for unhealthy eating but it can fill nutritional holes that can affect even the most careful eaters. Look for one that meets USP (US Pharmacopeia, an organization that sets standards for drugs and supplements) requirements.
• Alcohol (in moderation)- Studies suggest that having an alcoholic drink a day lowers the risk of heart disease. Moderation is important and for most people one drink a day is just about right.

Let's start practice our daily meals with this Healthy Eating Pyramid ! Isn't it a Good Idea ???

Healthy Eating

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible– all of which can be achieved by learning some nutrition basics and using them in a way that works for you.

Healthy eating begins with learning how to “eat smart ”—it’s not just what you eat, but how you eat. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well as defend against depression. Additionally, learning the habits of healthy eating can improve your health by boosting your energy, sharpening your memory and stabilizing your mood. Expand your range of healthy food choices and learn how to plan ahead to create and maintain a satisfying, healthy diet.

What is Wellness ?

According to the Mickinley Health Center, University of Illinois, Wellness " is a state of optimal well-being that is oriented toward maximizing an individual's potential. This is a life-long process of moving towards enhancing your physical, intellectual, emotional, social, spiritual, and environmental well-being."

The University of East Carolina defines Wellness as " the integration of mind, body and spirit. Optimal wellness allows us to achieve our goals and find meaning and purpose in our lives. Wellness combines seven dimensions of well-being into a quality way of living. Overall, wellness is the ability to live life to the fullest and to maximize personal potential in a variety of ways. Wellness involves continually learning and making changes to enhance your state of wellness. When we balance the physical, intellectual, emotional, social, occupational, spiritual, and environmental aspects of life, we achieve true wellness."

According to Medilexicon's medical dictionary, Wellness is " A philosophy of life and personal hygiene that views health as not merely the absence of illness but the full realization of one's physical and mental potential, as achieved through positive attitudes, fitness training, a diet low in fat and high in fiber, and the avoidance of unhealthful practices (smoking, drug and alcohol abuse, overeating) ".

Sources: National Health Service (NHS), UK, The Mayo Clinic, Wikipedia, HHS (Department of Health and Human Services USA), NIH (National Institutes of Health, USA).

What is Health ?

The English word " Health " comes from the Old English word hale, meaning " wholeness, a being whole, sound or well ". In addition, Health can be defined as " The state of the organism when it functions optimally without evidence of disease or abnormality ". 

According to World Health Organization (WHO), " Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity." or Health is " a resource for everyday life, not the objective of living. Health is a positive concept emphasizing social and personal resources, as well as physical capacities."

Meggitt (2001: 1) discusses health in holistic terms, and suggests that being healthy constitutes a number of different physical, mental and social, emotional, environmental and spiritual states. These are being fit, not being ill, being able to adapt, living to an old age, and being happy.

1. Environmental health

Environmental health refers to the general health of the society in which we live. In areas of famine – 

where the first priority for health is to obtain enough food – people may be denied access to health. Poverty and overcrowded living conditions are all negative aspects of environmental health.

2. Physical health

This is the easiest aspect of health to measure. It involves the physical functioning of the body and includes the growth and physical development of the baby and child.

3. Emotional health

Emotional health involves how we express emotions such as joy, grief, frustration, hurt and fear. This ability to express our own emotions and to react to other people’s emotions leads on to coping strategies for anxiety and stress.

4. Spiritual health

Spiritual health involves personal, moral codes of conduct – as well as religious beliefs and practices.

5. Mental health

Mental health involves our ability to organise our thoughts logically, and is closely linked to emotional and social health.

6. Social health

Social health involves the way we relate to other people and form relationships.