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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

For the 55-and-over crowd, March 27-April 3, 2022 | Local News

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For information about services available to older adults, contact Pam Jacobsen, director of the Retired and Senior Volunteer Program and Helen Mary Stevick Senior Citizens Center, 2102 Windsor Place, C, at 217-359-6500.

RSVP and the Stevick Center are administered by Family Service of Champaign County.

ANNOUNCEMENTS

  • Active Senior Republicans in Champaign County’s monthly meeting will be held at 9:30 am on April 4 in the Robeson Pavilion Room A & B at the Champaign Public Library. This month’s speakers will be Jesse Reising, Regan Deering and Matt Hausman, Republican primary candidates for the newly redrawn 13th Congressional District.
  • Parkland Theater House needs four ushers each night for “The SpongeBob Musical,” opening April 14. There will be nine shows in total — April 14-16, April 22-24 and April 29-May 1. For details, call or email Michael Atherton, Parkland Theater House Manager, theatre@parkland.edu or 217-373-3874.
  • Parkland College also needs four volunteers for commencement. The commencement ceremony will be in person at Krannert Center for the Performing Arts at 8 pm May 12. Volunteers needed from 6:30 to 8 pm For details, contact Tracy Kleparski, Director of Student Life, at TKleparski@parkland.edu or 217- 351-2206.
  • The Milford High School National Honor Society and Student Council is hosting a Senior Citizens Banquet at 6 pm April 22. The event will be held in the MAPS #124 Gymnasium (park at south doors at Milford High School. To RSVP, call Sandy Potter at 815-471-4213.

STEVICK CENTER ACTIVITIES

Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.

Bingo:

  • 11 am to noon, second and fourth Tuesdays. Call 217-359-6500.

Bridge:

  • Noon to 3 pm Thursdays.

Euchar:

Card game 13:

  • To sign up to play, call 217-359-6500 and ask for Debbie.

Men’s group:

  • 9 am Monday-Friday. Join us for a cup of coffee and great conversation.

HOT LUNCH PROGRAM

The Peace Meal Nutrition Program provides daily hot lunches at 11:30 am for a small donation and a one-day advance reservation at sites in Champaign, Urbana, Rantoul, Sidney (home delivery only), Mahomet (home delivery only) and Homer.

For reservations, call 800-543-1770. Reservations for Monday need to be made by noon Friday.

NOTE: There is no change for home deliveries, but at congregate sites, you can get a carry-out meal.

Sunday:

  • BBQ pork sandwich, mini potato bakers, corn, creamy cole slaw, bun.

Tuesday:

  • Turkey pot roast with carrots and celery, Italian green beans, pineapple, whole grain roll.

Tuesday:

  • Savory sausage stew, broccoli, chunky apple sauce, biscuit, surprise dessert.

Tuesday:

  • Meatloaf, mashed potatoes and brown gravy, tomatoes and zucchini, apricots, whole-grain roll.

Friday:

  • Chef’s choice — regional favorites will be served.

VOLUNTEER OPPORTUNITIES

If you are 55 and older and want to volunteer in your community, RSVP (funded by AmeriCorps Seniors and the Illinois Department on Aging) provides a unique link to local nonprofits needing help. We offer support, benefits and a safe connection to partner sites.

Contact Pam Jacobsen at rsvpchampaign@gmail.com or 217-359-6500.

CURRENT NEEDS

Senior Volunteers.

  • RSVP of Champaign, Douglas and Piatt counties/AmeriCorps Senior Volunteers is your link to over 100 nonprofit organizations. Please contact Pam Jacobsen at rsvpchampaign@gmail.com or call 217-359-6500 for volunteer information.

Food for seniors. Handlers needed to unload boxes of food for repackaging at 7 am on the second and fourth Tuesdays of the month. We are looking for backup delivery drivers to deliver food to seniors. Contact Robbie Edwards at 217-359-6500 for info.

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Whole Grain Benefits

The future of nutrition advice

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By Lisa Drayer, CNN

(CNN) — Most of us know we should eat more fruits, vegetables and whole grains.

So why would the National Institutes of Health spend $150 million to answer questions such as “What and when should we eat?” and “How can we improve the use of food as medicine?”

The answer may be precision nutrition, which aims to understand the health effects of the complex interplay among genetics, our microbiome (the bacteria living in our gut), our diet and level of physical activity, and other social and behavioral characteristics.

That means that everyone could have their own unique set of nutritional requirements.

How is that possible? I asked three experts who conduct precision nutrition research: Dr. Frank Hu, professor of nutrition and epidemiology and chair of the Department of Nutrition at the Harvard TH Chan School of Public Health, and Martha Field and Angela Poole, both assistant professors in the division of nutritional sciences at Cornell University’s College of Human Ecology.

Below is an edited version of our conversation.

CNN: How is precision nutrition different from current nutrition advice?

dr Frank Hu: The idea of ​​precision nutrition is to have the right food, at the right amount, for the right person. Instead of providing general dietary recommendations for everyone, this precision approach tailors nutrition recommendations to individual characteristics, including one’s genetic background, microbiome, social and environmental factors, and more. This can help achieve better health outcomes.

CNN: Why is there no one-size-fits-all prescription when it comes to what we should be eating?

Huh: Not everyone responds to the same diet in the same way. For example, given the same weight-loss diet, some people can lose a lot of weight; other people may gain weight. A recent study in JAMA randomized a few hundred overweight individuals to a healthy low-carb or low-fat diet. After a year, there was almost an identical amount of weight loss for the two groups, but there was a huge variation between individuals within each group — some lost 20 pounds. Others gained 10 pounds.

Martha Field: Individuals have unique responses to diet, and the “fine adjust” of precision nutrition is understanding those responses. This means understanding interactions among genetics, individual differences in metabolism, and responses to exercise.

CNN: How do we eat based on precision nutrition principles now?

Huh: There are some examples of personalized diets for disease management, like a gluten-free diet for the management of celiac disease, or a lactose-free diet if you are lactose intolerant. For individuals with a condition known as PKU (phenylketonuria), they should consume (a) phenylalanine-free diet. It’s a rare condition but a classic example of how your genes can influence what type of diets you should consume.

Angela Poole: If I had a family history of high cholesterol, diabetes or colon cancer, I would increase my dietary fiber intake, eating a lot of different sources, including a variety of vegetables.

fields: If you have high blood pressure, you should be more conscious of sodium intake. Anyone with a malabsorption issue might have a need for higher levels of micronutrients such as B vitamins and some minerals.

CNN: There is research showing that people metabolize coffee differently. What are the implications here?

Huh: Some people carry fast caffeine-metabolizing genes; others carry slow genes. If you carry fast (metabolizing) genotypes, you can drink a lot of caffeinated coffee because caffeine is broken down quickly. If you are a slow metabolizer, you get jittery and may not be able to sleep if you drink coffee in the afternoon. If that’s the case, you can drink decaf coffee and still get the benefits of coffee’s polyphenols, which are associated with decreased risk of heart disease and diabetes without the effects of caffeine.

CNN: How much of a role do our individual genes play in our risk of disease? And can our behavior mitigate our disease risk?

Huh: Our health is affected by both genes and diets, which constantly interact with each other because certain dietary factors can turn on or off some disease-related genes. We published research showing that reducing consumption of sugary beverages can offset the negative effects of obesity genes. That’s really good news. Our genes are not our destiny.

Another area of ​​precision nutrition is to measure blood or urine metabolites, small molecules produced during the breakdown and ingestion of food. For example, having a higher concentration of branched-chain amino acids (BCAAs) strongly predicts one’s future risk of diabetes and cardiovascular disease. The blood levels of BCAAs depend on individuals’ diet, genes and gut microbiome. We found that eating a healthy (Mediterranean-style) diet can mitigate harmful effects of BCAAs on cardiovascular disease. So measuring BCAAs in your blood may help to evaluate your risk of developing diabetes and cardiovascular disease and encourage dietary changes that can lower the risk of chronic diseases down the road.

fields: The environmental effects can sometimes be on the same magnitude as the genetic effects with respect to risk for disease.

CNN: Our individual microbiomes may be able to dictate what type of diet we should be consuming. Can you tell us about this emerging research? And what do you think of microbiome tests?

Poole: Research has shown that in some people, their blood sugar will spike higher from eating bananas than from eating cookies, and this has been associated with microbiome composition. Scientists have used microbiome data to build algorithms that can predict an individual’s glucose response, and this is a major advance. But that’s not an excuse for me to shovel down cookies instead of bananas. Likewise, if the algorithm suggests eating white bread instead of whole-wheat bread due to blood glucose responses, I wouldn’t just eat white bread all the time.

At the moment, I’m not ready to spend a lot of money to see what’s in my gut microbiome… and the microbiome changes over time.

Huh: Microbiome tests are not cheap, and the promise that this test can help develop a personalized meal plan that can improve blood sugar and blood cholesterol … at this point, the data are not conclusive.

CNN: How will nutrition advice be different 10 years from now?

Poole: I think you will receive a custom-tailored grocery list on an app — foods that you want to buy and foods that you want to avoid, based on your blood sugar responses to foods, your level of physical activity and more.

Huh: We will have more and better biomarkers and more affordable and accurate nutrigenomics and microbiome tests as well as better computer algorithms that predict your response to food intakes.

But these technologies cannot substitute general nutrition principles such as limiting sodium and added sugar and eating more healthy plant foods. In a few years, you may be able to get a more useful response from Alexa if you ask her what you should eat — but like other answers from Alexa, you’ll have to take it with a grain of salt.

The CNN Wire
™ & © 2022 Cable News Network, Inc., a WarnerMedia Company. All rights reserved.

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Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?

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In order to assess its nutritional value, first we must discuss the breakdown of this sandwich.

Typically, there are three main ingredients — bread, peanut butter, and jelly — each with different nutritional values.

Nutritional value of bread

Bread can be a part of a balanced diet. The nutritional value of bread depends on the type chosen.

For starters, whole-grain bread is the best option because it provides a higher amount of nutrients. Whole grain kernels have three parts: the bran, endosperm, and germ (1).

Because whole grain bread retains all three parts, it’s higher in protein and fiber compared with other breads. These nutrients slow the absorption of sugar into your blood stream and keep you full longer (2, 3).

Whole grain bread is also richer in key nutrients, like B vitamins, iron, folate, and magnesium. Look for the word “whole” as part of the first ingredient in bread’s nutritional label (2).

Choosing sprouted grain bread, like Ezekiel bread, is also an excellent choice. The sprouting process increases digestibility and bioavailability of nutrients. Studies show sprouted bread has more fiber, vitamin E, and vitamin C, and beta-glucan (4).

Sourdough bread is fine, too. Although it’s not as high in fiber and protein, it has a lower glycemic index than white bread.

Glycemic index measures how quickly food increases blood sugars. In general, foods with a lower glycemic index better support your overall health.

But keep in mind that glycemic index doesn’t tell the whole story. We must look at the meal as a whole — for example, what we add to the bread. Nutrients, like protein and fats, can help lower the overall glycemic load of a meal, and serving sizes also play a role (5).

As a guideline, look for whole grain breads that offer at least 2 grams of fiber per slice. We also suggest using bread that contains 3 grams of protein or more per slice.

If that’s not available, sourdough bread may be your next best option.

Summary

Choose breads that are higher in fiber and protein, like whole grain bread or sprouted grain bread. These varieties help slow absorption of sugars and keep you full longer.

Nutritional value of peanut butter

Many people find peanut butter delicious.

Nutritionally, it also delivers. Peanut butter is a good source of protein and healthy fats, important for all stages of life, especially growing children. Plus, it’s a good source of fiber.

Two tablespoons (32 grams) of smooth peanut butter contain 7 grams of protein, 16 grams of fats, and 2 grams of fiber (6).

Importantly, the majority of fats in peanut butter are unsaturated fats. Research consistently indicates that replacing saturated fats found in animal products with more unsaturated fats (like those in peanut butter) may lower cholesterol and improve heart health (7, 8).

For growing kids, healthy fats are vital for healthy development. Plus, fats help absorb the vitamins A, D, E, and K, all of which play a synergistic role in supporting immune and brain health (9, 10).

Contrary to popular belief, conventional peanut butter doesn’t usually have more sugar than 100% natural peanut butter. However, it may have more salt (6).

When shopping, check the nutrition labels to ensure it doesn’t contain additional ingredients other than peanuts.

When enjoying natural peanut butter, the oil will separate from the peanut butter. Not to fret — just give it a good stir! This helps mix the oils with the solids.

Pro tip: You can store peanut butter upside down in the fridge to keep it from separating again!

Summary

When available, choose 100% natural peanut butter, as it’s lower in salt. Remember to stir the peanut butter before eating to mix the oils with the solids.

Nutritional value of jelly

The PB&J sandwich isn’t complete without jelly or jam. What’s the difference, anyway?

Well, while jellies and jams have similar nutritional value and taste, there’s a slight difference: Jellies are made with fruit juice, while jam is made with the fruit juice and pulp (7).

Both jellies and jams contain pectin (artificially added to jelly), which has prebiotic effects that may improve gut health (8).

However, both are naturally high in sugar, so enjoy them in moderation. To have more say in the ingredients used, you can try making your jelly at home.

If you’re buying from a store, look for jellies with no added sugar in the ingredients list. Alternative names for added sugars include glucose, sucrose, dextrose, and fructose.

Summary

Jellies are high in natural sugars and contain pectins that may have a beneficial effect in promoting good health. Try to choose jellies with no added sugars.

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