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Whole Grain Benefits

Food: The super-fast shape-up plan 

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GABRIELA PEACOCK is the top nutritionist who changed the health and waistline of our most famous celebrities (she helped Prince Harry get in shape for his wedding). Now she shares her expertise with a simple eating plan that anyone can follow – in just 14 days!

Always baked eggs

Do you want to lose weight, have more energy and protect your long-term health in just two weeks? Of course you do, but I wouldn’t blame you if you didn’t know where to start. There is so much information out there about weight loss and nutrition right now – and I should know. I worked as a model for 15 years before studying nutrition at the University of Westminster, and since 2012 I’ve helped thousands of clients change their bodies – and their lives – for the better. And while there are tons of guides on how to manage weight and be healthy, very few have a realistic approach to real life people.

However, through years of experience, I know that you don’t have to make big changes to achieve your goals. We need to find ways to feel amazing that are easy and accessible. So my approach is about making improvements without feeling overwhelmed. All roads make you feel better than ever – and I believe you can do it in just two weeks.

Gabriela's plan is both practical and achievable

Gabriela’s plan is both practical and achievable

Remember that losing weight is not just about getting inside your skinny jeans, it’s also about protecting your health. The reality is that being overweight or obese has serious long-term effects. Extra weight triggers inflammation, which severely affects immunity and interferes with the body’s handling of pathogens such as viruses. Ignored, it can also lead to the development of chronic diseases.

Then there is visceral fat that is stored around the diaphragm. Too much visceral fat puts a strain on the vital organs of the abdomen and can lead to more serious health conditions.

WHY WE GAIN WEIGHT

When glucose (sugar) enters the bloodstream, the pancreas releases insulin, which carries it to cells in our muscles and liver. Any glucose that the body doesn’t need to use right away is converted into glycogen and released into the liver and muscle cells for later. There is a limit to how much both can store, so excess material is converted into triglycerides (a type of fat) which are then stored in adipose tissue that has no limit. And so it sits there.

Simple carbohydrates or foods high in sugar can eventually tire the pancreas from constantly producing insulin, giving the body the false impression that it has a lot of energy and does not need to burn anything that is reserved in its fat cells. in fact it can go on and save more. This further contributes to weight gain.

What is the solution? A plan that is inflexible will only drive people crazy and put them off. For me, it’s all about balance and simplicity.

ON FAST DAYS Stick to around 500 calories for women and 600 for men for three non-consecutive days over the course of a week.

ON MINDFUL DAYS Follow my Basic Principles (right) for a healthy diet and try to reduce the amount you normally eat by about 20 percent.

ON THE MAGIC DAY There are no restrictions – you can eat what you want.

The plan combines my key principles with intermittent fasting (IF), which has decades of scientific research behind it, and I’ve seen firsthand the profound changes it makes. This method is simple, sustainable and realistic. Aside from being effective for weight loss, it has numerous other health benefits – such as better blood sugar control, higher energy levels, improved sleep, a reduction in the risk of chronic and age-related diseases, and a longer lifespan.

In all the years I’ve put clients on this plan, it has worked without exception. Each of them feels ten times better after following the plan. I know you will too.

Salmon and kale salad with chickpea croutons

Salmon and kale salad with chickpea croutons

MY FIVE KEY PRINCIPLES

1. Eat protein with every meal This helps the body make new cells, repair damaged ones, monitor the production of hormones and neurotransmitters, support muscle growth and mass, and ensure blood sugar and insulin levels are balanced. Animal protein servings – lean meat, poultry (turkey, chicken), fish (salmon, mackerel, whitefish, tuna, sardines), shellfish (shrimp, clams, clams, oysters, crabs, lobsters), eggs and dairy products (milk, butter, cheese , Yogurt) – should be about the size of the palm of your hand. Servings of vegetable protein – quinoa, buckwheat, hemp and chia seeds, blue-green algae (spirulina, chlorella, and seaweed), soy (edamame, tofu, tempeh, miso soup) – should be the same size as your fist. Use a child’s palm or fist as a guide for snacks.

2 Choose high fiber, low GI carbohydrates The Glycemic Index (GI) helps determine the sugar and fiber content of carbohydrates and rates them from 0 to 100 depending on how much they can raise blood sugar. The higher the number, the faster the carbohydrate is digested and absorbed, which can cause blood sugar levels to rise. For example, white pasta has a high GI while whole wheat pasta has a lower GI. Fiber found in fruits and vegetables is essential for digestion as it clears the body of toxins and anything that becomes redundant through elimination.

3 Include healthy fats Fats are an essential part of a healthy diet that is required for the growth of all cells in the body. They make up a large percentage of cell membranes, provide energy, protect organs and keep the body warm. Without them, the body cannot absorb fat-soluble vitamins such as A, D and E. Diets that are low in fat do not fill the body. This can lead to food cravings and overeating as the body never feels satisfied.

Essential fatty acids are fats that the body cannot produce on its own. Hence, it is important to include a lot in your diet. Omega-3 fatty acids, which have highly effective anti-inflammatory properties, are particularly important. You can find them in fish (mackerel, herring, salmon, trout, sardine, tuna), shellfish (shrimp, clams, clams, crabs, oysters), nuts (walnuts, almonds, macadamia, hazelnuts, pecans) and seeds (pumpkin, sunflower ), Hemp, chia, flax).

4 Try a rainbow diet Eating lots of different colored plants is the best way to get all of the benefits. Phytonutrients give plants their smell, color and taste – like rocket their bitterness, beetroot their reddening, and chillies their heat. Research continues to show just how useful phytochemicals are. For example, flavonoids in lemons and pears may have anti-inflammatory properties, anthocyanins in berries and red wine are believed to lower blood pressure, catechins in green tea may reduce cancer risk, and sulfides in onions, shallots, garlic, and leeks contain antibacterial and antifungal properties that help strengthen the body Can contribute to immunity.

5 Drink lots of water Dehydration can feel like hunger. So drink plenty of water. The amount depends on physical activity and the weather, but it’s important not to ignore feelings of thirst.

Flourless chocolate chip cookies

Flourless chocolate chip cookies

Stay healthy for life

So what do you do when the two weeks are up? The beauty of this plan is that it is healthy and safe to repeat it until you reach your goal weight. Then I recommend swapping one of your fasting days for a mindful day so that you only have two fasting days per week: you get all the benefits of fasting, but shouldn’t lose any further weight. If your weight increases again, you can always add another day of fasting.

All recipes can be found under the appropriate links below

FASTING DAY TIPS

Plan your meals Split your caloric intake as you wish. Try spreading them out between two or three small meals, or a meal and a few snacks. Alternatively, some people prefer to save all of their calories for a bigger dinner.

Drink enough This is very important. So, drink plenty of water or non-caffeinated fluids throughout the day.

Composition of meals Follow my basic principles and stick to the calorie limit.

  • Include a serving of protein with every meal. H Avoid simple carbohydrates. Choose high-fiber carbohydrates, especially non-starchy vegetables, as these are low in calories and will keep you full longer.
  • Avoid high fat foods like oil, butter, cheese, and avocado as these will put you on your caloric intake without leaving you feeling full.
  • Avoid alcohol as it will affect your reduced calorie intake.

MINDFUL DAY TIPS

Follow my basic principles for each meal and make servings 20 percent smaller than normal. Alternatively, you can reduce your total caloric intake for the day by 20 percent, e.g. B. A normal sized breakfast and lunch, a snack and a light dinner. The decision whether to drink alcohol is ultimately personal – although the calories remain high. An example of a balanced meal is:

  • ½ non-starchy vegetables (broccoli, kale, spinach).
  • ¼ Whole grain products (brown rice, quinoa, rye) or starchy vegetables (potatoes, corn, peas).
  • ¼ protein (fish, poultry, tofu).

For more information, please visit Gabriela’s website, gpnutrition.com

We strongly recommend consulting yours Doctor before starting a diet plan. You should also discuss your medication if necessary. The nutrition plan is not Suitable if you are pregnant, breastfeeding or underweight.

Buy the book now

Our recipes come from 2 weeks to feel great by Gabriela Peacock, published by Kyle Books, price £ 20. To order a copy for £ 17.80 go to mailshop.co.uk/books or call 020 3308 9193. The offer is valid until May 30th. Free shipping on orders over £ 20.

Extracted from Claire Coleman.

All recipes can be found under the appropriate links below

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Whole Grain Benefits

Safety, other foods, and more

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People with diabetes can enjoy dill pickles as a snack or as part of their favorite dishes. You should be careful with sweet cucumbers, however, and those at risk for heart disease should consider the effects of the added sodium on their health.

Pickled and fermented foods can offer some benefits. People with diabetes who want to include in their diets could try putting vegetables and fruits at home where they can control how much sodium or sugar they are using.

The following article describes everything a person with type 2 diabetes needs to know about cucumber. It also provides information about other fermented foods, what to include in a diet and what to avoid.

A person with type 2 diabetes can eat cucumber as a snack or as part of their meal. There are some exceptions to this rule, and people still need to eat them in moderation.

Dill pickles are generally the best option as they contain less than 2 grams (g) of carbohydrates in a 100 g serving. The low sugar and carbohydrate content should help prevent blood sugar from rising after a meal or snack.

People with type 2 diabetes may also get other health benefits from dill pickles because of the vinegar they often bring with them. According to a 2018 systematic review, several studies have observed that consuming vinegar can help lower levels of A1C in the blood, which is beneficial in treating diabetes.

In another preliminary study from 2013, researchers found similar results. They found that healthy adults who ate vinegar with meals had better fasting glucose levels during the 12-week study.

However, dill pickles have one drawback. They are extremely high in sodium, at 808 milligrams (mg) in a 100 g serving. Since a person with diabetes is already at a higher risk of heart disease and high blood pressure, they should only eat dill pickles in moderation to avoid too much sodium in their diet.

Sweet pickles are not that suitable for diabetics. They contain about 18.3 g of sugar in a 100 g serving. To prevent blood sugar spikes, a person should consider eating protein like chicken and healthy fat like olive oil when ingesting a sweet cucumber.

Sweet cucumbers also contain around 457 mg of sodium in the same serving.

To be clear, sweet pickles include “bread and butter” and other sweeter pickles.

Pickles have relatively no nutritional value. Although they are often low in calories, they don’t provide many vitamins or minerals other than sodium, which can be harmful to a person’s health.

A person living with type 2 diabetes may find that adding pickled or fermented foods to their diet is beneficial.

Fermented foods can have health benefits, such as the provision of antioxidants. Numerous studies show that consuming antioxidants can help reduce the number of free radicals or harmful particles circulating through the body.

However, the American Diabetes Association lists pickled foods as high in sodium and says people should eat them in moderation.

Some pickled foods that a person can add to their diet in moderation are:

  • Olives
  • Beets
  • radish
  • Carrots
  • sauerkraut

A person can also pickle vegetables and fruits at home, which means they can pickle almost any vegetable they want. Home pickling has some nutritional benefits as a person can control how much sodium or sugar they use in making the pickled foods.

If home pickling is not an option, a person should look for pickled foods that:

  • low in sodium
  • little sugar
  • fermented

People with diabetes should speak to their doctor about the best diet change based on their situation. The Centers for Disease Control and Prevention (CDC) recommend that a person follow a nutrition plan based on the following criteria:

  • individual taste
  • Gates
  • lifestyle
  • Medication

Although a eating plan can vary, they recommend a person eat the following:

  • mostly whole foods like vegetables, fruits, lean proteins, and whole grains
  • starch-free vegetables like broccoli, spinach, zucchini, mushrooms, green beans, and other leafy greens
  • less sugar and refined grains like white bread, pasta, baked goods and candy

Find out more about the best foods for people with diabetes here.

People with diabetes should aim to limit foods high in sugar and processed carbohydrates. These foods can quickly raise a person’s blood sugar levels and are generally not beneficial for anyone’s health.

Some foods that you should avoid include:

  • Energy drinks
  • flavored milk
  • Sports drinks
  • sweetened tea
  • lemonade
  • fruit juice
  • normal lemonade

In addition, a person should limit the following foods:

  • Candy
  • crisps
  • cake
  • ice cream
  • cracker
  • white pasta, white bread, and other processed carbohydrates
  • cake

A person with type 2 diabetes can consume cucumbers in moderation as part of their diet. You may find that the cucumber vinegar helps control your blood sugar levels.

A person should look for low-sodium and sugar-free varieties to reduce their sodium intake and prevent blood sugar spikes.

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Whole Grain Benefits

From sweet to savory, bagel flavor options are on the rise

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KANSAS CITY – Kansas City, Missouri, Baker and owner of Meshuggah Bagels, Pete Linde grew up in Woodcliff Lake, NJ, enjoying the simple joys of snacking on a New York-style bagel every day after school.

A gifted student, he earned an engineering degree from Columbia, New York City, and pursued a career in automotive engineering. Years ago, Linde moved to the Claycomo plant in Kansas City, and that’s when it hit him.

“Moving to a place without New York bagels is like a little hole in your life,” he said.

His wife Janna, who runs Meshuggah Bagels’ four retail stores, recalls the number of times she took an empty 27-inch suitcase on her trips to New York to bring as many bagels as it would fit. She is from Kansas City and met Pete over a decade ago. He often said that Kansas City was a “bagel desert” and how he wanted to make his own. So Pete started doing research on how to make the best bagels. He consulted with a bakery machine dealer and a family friend who ran a bagel shop in Maryland. Because of his childhood memories, he knew the taste he wanted. He would take his time and do it right.

“We do it the old-fashioned way,” he said, “just we burn natural gas and they burned wood 150 years ago.”

One notable thing, however, is different. Like a growing number of bagel manufacturers, Meshuggah Bagels now produces chocolate chip bagels in addition to the traditional garlic, onions, salt, rye and of course bialys. Bialys differ from bagels in three ways: they have a depression in the middle, not a hole; they are only baked, not boiled and baked; and they are not usually found outside of New York City.

National chains are enthusiastic about bagels and bagel-like products, like Einstein Bros. a year ago with the introduction of the Chocolate Birthday Cake Party Bagel and the Churro Party Bagel. The new churro starts with a donut, sliced ​​and braised in the middle with a sweet cream cheese buttercream frosting and covered with cinnamon sugar on top. The chocolate birthday cake starts with a donut, sliced ​​and coated in the middle with chocolate buttercream frosting, glazed with chocolate frosting and topped with confetti sprinkles.

“We wanted to bring some fun to the breakfast table,” says Chad Thompson, director of culinary innovation at Einstein Bros. Bagels. “Party bagels are a sweet treat, just like Einstein Bros. bagels. I like to say that when bagels have a family reunion, the funny cousin just showed up. “

“We do it the old-fashioned way, only we burn natural gas and they burned wood 150 years ago.”

Pete Linde, baker and owner of Meshuggah Bagels in Kansas City, Missouri.

Faithful to baker’s roots

Nearly 100 years ago, three brothers took out a $ 300 mortgage on their mother’s house to open a bakery in a cabin in southern Illinois. Amos, Armold, and Jack Lewis’ breads were delivered daily by Ford Model T Trucks to nearby homes. In the 1950s, the family business had grown into a large regional bakery, thanks in part to the creation of a brand that is now synonymous with freshly baked bread in Midwestern households, Bunny Bread.

Available in Martin’s Super Markets and other in-store bakeries, the Lewis Bake Shop family offers a real opportunity to bring variety and good taste to the table. From soft, chewy bagels to wholesome English muffins, these specialties will delight you.

There are five bakery locations: Evansville, Ind .; LaPort, Ind .; Ft. Wayne, Ind .; Vincennes, Ind .; and Murfreesboro, Tenn. Lewis Bakeries, headquartered in Evansville, is the state’s largest wholesale bakery and one of the few remaining independent bakeries in the Midwest.

Customers can go online at www.martinsgroceriestogo.com to order Martin’s private label six-pack bagels in a variety of options, including blueberry and cinnamon raisins. Other bagel choices include Bantam Bagels and Lewis Bake Shop.

Filled bagels

More than 500 Starbucks locations in the northeast offer cream cheese-filled bagel balls, according to several published reports. The bagel balls are each US $ 1.75 or US $ 2.95 for two and are simply filled with regular cream cheese or French toast with maple cream cheese. According to the bakery that makes the bagel balls, Bantam Bagels from New York City, the product is available in most stores in Philadelphia, Indianapolis, and New York City.

Bantam Bagels co-owners Nick and Elyse Oleksak, Columbia University graduates who spent years in their fast-paced Wall Street jobs, originally didn’t think a bagel company would be their next move. In fact, Nick got the idea for Mini Bagel Balls in a dream. After the couple made hundreds of test batches in their Brooklyn apartment, the couple found the perfect recipe and the mini bagel ball was born.

Excited to start their own business, Elyse and Nick swapped their small apartment kitchen for their own shop on Bleecker Street. Not only did New York City bagel critics accept their new take on the bagel, but after less than a year, Bantam Bagels was voted one of the top three bagels by the New York Daily News, according to the company.

As the demand for their mini filled bagel balls increased outside of New York City, Elyse and Nick began making plans to share their mini bagel balls with everyone from coast to coast. But that’s not all, Bantam Bagels won the seal of approval from Oprah Winfrey, who added Bantam Bagels to her list of “Favorite Things” in 2014. Bantam Bagels can now be shipped nationwide through their website www.bantambagels. com. Nick and Elyse struck a successful deal after appearing on ABC’s hit television show Shark Tank, in which major investors agreed to fund promising ideas.

Germinated grains

Bakeries like to throw around terms that make their bread appear healthy. For example, “stone bottom” or “multigrain” bread might or might not be a cut above your average loaf, as these terms are often loosely defined, if they are defined at all.

But at Alvarado Street Bakery, the company isn’t just throwing out fancy words; You want customers to know what’s really in the bread and what makes them special. For Alvarado Street, making healthy bagels, breads, and buns revolves around the use of sprouted grains.

Sprouted grains are whole grain seeds that have started to sprout. So while all germinated grains are whole grains, not all whole grains are germinated. To induce germination, Alvarado Street Bakery soaks the seeds at just the right temperature and humidity. Once the sprouts have emerged from the germ of the grain, they take the sprouts, mash them into a batter, and bake them in a variety of amazing breads and bagels.

According to the company, sprouted grains have many health benefits. The germination process breaks down the starch in the grain, increasing the relative levels of vitamins and nutrients. Folate, fiber, vitamin C, zinc, magnesium, and vitamin B are higher in sprouted grains than in conventional grains. Sprouted grains also contain essential amino acids like lysine, which you don’t often find in common breads. And sprouting breaks down phytate, a form of phytic acid that decreases the absorption of vitamins and minerals in the body. Finally, the germination process makes the grain easier to digest.

On the way

Panera Bread, Caribou Coffee and Einstein Bros. Bagels are proud to announce the creation of Panera Brands, a new powerhouse platform in fast casual, the fastest growing segment in the industry. Panera Brands brings together three iconic fast casual brands: Panera Bread, the pioneer and market leader in fast casual, Caribou Coffee, a popular regional coffee house, and Einstein Bros. Bagels, the industry leader in bagels and bagel sandwiches.

With almost 4,000 locations and 110,000 employees in 10 countries, Panera Brands is one of the largest and most dynamic fast-casual companies in the world.

Anchored in Panera Bread’s distinctive competencies, including broad omnichannel retail network, strong digital infrastructure, industry-leading loyalty program, robust food innovation pipeline, world-class supply chain and access to extremely well-capitalized franchise owners, Panera Brands becomes one Be unique position to turbocharged the growth of Caribou Coffee and Einstein Bros. Bagels in addition to Panera Bread.

With more than 2,100 bakery-cafés, Panera Bread is a pioneer and market leader in the field of fast casual with a leadership position in the quality of its clean, transparent and sustainable ingredients and in omnichannel access, digital convenience (45% of sales are e-commerce) and Engagement.

As the leader in bagels and bagel sandwiches, Einstein Bros. Bagels operates 1,005 stores, including Einstein Bros. Bagels, Bruegger’s Bagels, Noah’s New York Bagels and Manhattan Bagels.

“Our relentless focus on bringing our guests the most desirable breakfast experience and our efforts to transform the business in 2020 have enabled us to emerge from the pandemic as a stronger, more profitable and agile company.”

José Alberto Dueñas, CEO of Einstein Bros. Bagels

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Whole Grain Benefits

Gluten sensitivity: Does it exist?

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Gluten is perhaps one of the most controversial and misunderstood food ingredients. Although gluten is often thought of as a single protein, it is made up of a number of proteins called prolamins.

Prolamines are found in wheat, rye, barley, and a cross between wheat and rye known as triticale.

Although there are many prolamins in these grains, gliadin and glutenin are the main prolamins in wheat.

These proteins are resistant to complete digestion by digestive enzymes located in the gastrointestinal tract (GI).

This is because enzymes that the pancreas, stomach, and brush border of the intestinal tract produce cannot completely break down proteins that are high in proline residues. Proline is an amino acid – the building block of protein – found in gluten.

Incomplete digestion of these proteins allows large units of amino acids called peptides to cross the wall of the small intestine.

These fragments cross the intestinal barrier and migrate to other parts of the body, where they can trigger an inflammatory immune response in susceptible individuals.

It’s important to note that gluten proteins are exceptionally resistant to digestion in all people, not just people with celiac disease, an autoimmune disease.

“Gluten intolerance” is an umbrella term that refers to three main types of gluten-related diseases. In the following we will look at each one in turn.

Celiac disease

Celiac disease is perhaps the most well-known gluten-related disease. It is an autoimmune disease in which the immune system reacts to gluten proteins.

When people with celiac disease eat gluten, it damages the small intestine and causes a variety of symptoms, including diarrhea, abdominal pain, and gas.

Prolonged gluten exposure in people with celiac disease can lead to decreased bone mineral density, significant weight loss, iron deficiency anemia, seizures, muscle weakness, and other serious symptoms.

The prevalence varies around the world, with some countries having higher rates than others.

Experts estimate that the condition currently affects approximately 1-2% of the population in the United States and is more common in women.

Celiac disease is also more common in people with other autoimmune diseases, including type 1 diabetes.

Experts believe that the disease is due to both genetic and environmental factors. Doctors usually recommend people with celiac disease follow a strict gluten-free diet.

Wheat allergy

According to research, people with a wheat allergy are allergic to proteins contained in wheat. This type of allergy is much more common in children, although it can affect adults as well.

Wheat allergy can cause severe symptoms, including anaphylaxis, an allergic reaction that can be life-threatening.

Although both celiac disease and wheat allergy are serious diseases, the mechanisms involved in both are different.

In contrast to celiac disease, wheat allergy can, for example, be mediated by immunoglobulin E (IgE). This means that wheat-specific IgE antibodies bind to wheat and thereby trigger the release of inflammatory substances, including histamine.

IgE-mediated immune responses are immediate and can be life-threatening. A reaction can also come from inhaling wheat – for example, when baking with wheat flour.

NCGS

Some people react to gluten even though they don’t have celiac disease or a wheat allergy. Experts refer to this type of gluten intolerance as NCGS.

According to a 2019 review, NCGS is much more common than celiac disease and can affect up to 13% of the population.

Like celiac disease, NCGS is more common in women.

People with NCGS have gastrointestinal symptoms, which include gas, gas, and diarrhea, as well as non-GI symptoms, such as fatigue, anxiety, and headache. These symptoms often improve with a gluten-free diet.

Experts believe there is a link between NCGS symptoms and an immune response, although the exact cause is still controversial. NCGS is more common in people with autoimmune diseases.

Some scientists suggest that other components of wheat, not just gluten, may cause or contribute to NCGS. There is still much to learn about NCGS, and scientists continue efforts to better understand this condition.

If a person experiences the symptoms listed above after consuming gluten, a doctor must rule out celiac disease and a wheat allergy before they can diagnose NCGS.

There are currently no tests that can help diagnose NCGS, so the condition remains a diagnosis of exclusion.

Following an NCGS diagnosis, a person should avoid gluten by following a gluten-free diet.

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