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Whole Grains Health

What You Can’t Eat, What You Should eat, and Why



Does the fact that we live in Australia affect this?

“Even with these ‘higher risk foods’ mentioned above, the bacteria may only be present 1-2% of the time, and usually in very small amounts that are unlikely to infect anyone. As a result, the number of listeriosis cases in Australia is increasing, which may be due to the messages directed to pregnant women to avoid these higher risk foods, as well as the food industry’s rigorous efforts to minimize contamination.

Are there foods that we think we should avoid that are okay?

Common allergens (e.g., peanuts, nuts, eggs, cow’s milk, soy, fish, shellfish, wheat) – avoiding them during pregnancy and breastfeeding can have a significant impact on the likelihood of an infant developing food allergies. Current research suggests that the frequent intake of allergens during pregnancy and breastfeeding helps strengthen the baby’s immune tolerance. “

The foods that you should avoid

1. Raw fish

Fish is one of the most important foods to eat during pregnancy because it contains many brain-building omega-3 fatty acids and is an excellent source of iodine. However, when you are pregnant it is important to avoid raw seafood and cooked, ready-to-eat seafood, as they are at a higher risk of contamination with listeria

2. Fish that are high in mercury

Mercury can build up in high levels in the bloodstream and cause problems for your baby’s nervous system. Limit your intake of flake, swordfish, marlin, orange bass, barramundi, catfish and southern bluefin tuna. Instead, choose fish with a low mercury content such as salmon, sardines, cod or canned tuna. Other types of fresh seafood, such as shellfish and crustaceans, contain less mercury and pose no risk.

3. Uncooked meat and poultry

Meat and poultry are cooked thoroughly at high temperatures until there is no trace of pink meat or blood. Hot takeaway chicken is safe when it’s freshly cooked and still hot. Use up leftovers within 24 hours and warm up well.

4. Processed meat

Processed meats and sausages like ham, salami, and lunch should be avoided as they are not only high in saturated fat and salt, but also pose a risk for listeria.

5. Soft cheese

Soft cheeses (like brie, camembert, and gorgonzola) are made with mold and have a high risk of contamination with listeria. Instead, opt for hard cheeses like cheddar and parmesan.

6. Liver

Limit the liver to very small amounts (no more than 50 g per week) as it contains high levels of vitamin A which can affect your baby’s development. Remember, this includes pate.

7. Food supplements with vitamin A.

Make sure you are taking a multivitamin that specializes in pregnancy. While small amounts of vitamin A are important for your baby’s development, too much vitamin A can lead to liver damage and even cause congenital birth defects.

8. Packaged salads

Packaged salads, vegetables and fruits are at a higher risk of contamination with Listeria. Instead, buy whole fruits and vegetables and then cut them up yourself as needed. Avoid buffets and salad bars where the salads have been standing for a while so the listeria can grow.

9. Shop-bought sushi see below

As with prepackaged salads, store-bought sushi is at higher risk of contamination with listeria. If you have food cravings, try making your own from home.

10. Stone melon

Rockmelon is at high risk of Listeria contamination. It is best to avoid this during pregnancy.

11. Bean sprouts

Like stone melons, bean sprouts have a high risk of contamination with listeria. It is best to avoid these altogether during pregnancy.

12. Raw milk

Raw milk and products made from it (such as goat cheese) should be avoided during pregnancy. You shouldn’t do without soft ice cream either, because Listeria like to multiply in the cracks of the machine. Go for pasteurized and ultra-heat-treated (UHT) milk.

13. Raw or partially cooked eggs

Eggs should be cooked thoroughly until the egg white is set and the yolk thickens. Discard any eggs with a crack in the shell, as salmonella can get into the egg through these cracks. It is also very important to avoid foods that contain raw egg, such as mayonnaise.

14. Too much caffeine

Unfortunately, too much caffeine can increase your risk of miscarriage and low birth weight. Limit your intake to no more than 200 mg per day during pregnancy. This corresponds to about 1 to 2 cups of espresso, 2 to 3 cups of instant coffee and 3 to 5 cups of tea (depending on the strength). Another option are decaffeinated varieties. They are now so good that they taste like the real thing! (Note: decaffeinated still contains some caffeine, but in tiny amounts!). Some energy drinks (like Red Bull and V) contain caffeine or guarana (a source of caffeine) and should also be avoided during pregnancy.

15. Fermented foods

It’s a good idea to avoid fermented foods like sauerkraut, kimchi, and kombucha while you are pregnant. While these foods are fermented to encourage good bacteria to grow, they can also contain bad bacteria.

16. Alcohol

This one is a breeze. Alcohol can seriously harm your developing bladders, especially in the early stages of pregnancy. Refraining from alcohol is the safest option.

17. Treats with high sugar content

Limit your intake of high-sugar foods (like soft drinks and lollipops) during pregnancy to reduce the risk of chronic conditions like diabetes and heart disease.

18. Soft ice cream

Another common carrier of Listeria due to its high moisture content and the possibility of a messy machine being housed in it.

19. Herbal teas

Consuming too much herbal tea during pregnancy can affect the baby’s growth and development. Herbal teas like peppermint and ginger are fine as long as you don’t consume more than 3 cups a day; more than this and you can increase your risk of premature births and low birth weight babies. Licorice, evening primrose oil tea, rooibos and fennel tea should be avoided completely because of the negative risks.

What foods are good to eat?

“When it comes to pregnancy (and fertility), I recommend a Mediterranean diet. Long considered one of the healthiest diets in the world, the Mediterranean diet is associated with a variety of positive health benefits. There has been an incredible amount of research, over a long period of time suggesting that the Mediterranean Diet is one of, if not the ‘best’, diets for increasing overall health and life expectancy, and it is no different when it comes to pregnancies.

“There are slight variations in diet, but the guidelines remain fairly consistent. The focus is mostly on high intakes of vegetables, fruits, fish, whole grains, nuts, seeds, legumes and extra virgin olive oil.”

Research shows:

  • May reduce the risk of negative pregnancy outcomes, such as:
    • Gestational diabetes
    • Premature birth
    • excessive weight gain in pregnancy
    • Emergency caesarean sections
    • Perineal trauma
    • small / or large for newborn babies of gestational age
  • Improves the baby’s health:
    • Reduced occurrence of low birth weight
    • Small for gestational age
    • Premature birth
    • Premature birth
    • Reduces the risk of obesity in children
    • Improved blood pressure readings

What other nutrition tips do you have for pregnant women?

  • # 1 – Take a prenatal supplement
  • Fruit: 2 – 3 servings per day
  • Whole grains: 4-8 servings per day – think of low GI carbohydrates, not “no” carbohydrates
  • Vegetables: 5 servings per day
  • Dairy products: 2 ½ servings per day
  • Meat / alternatives: 3 ½ servings per day
  • Fish / seafood: 2 – 3 servings per week (particularly fatty fish such as salmon, sardines, tuna, etc.)
  • Include more plant-based protein in your diet – think of whole grains, nuts, seeds, legumes, and beans
  • Enjoy healthy fats – think extra virgin olive oil, oily fish (like salmon), avocado, nuts
  • Liquid: at least 2L per day
  • Energy demand 2nd / 3approx Trimester: an additional 600kJ per day
  • Reduce your consumption of excess salt, sugar, and saturated fats

Why do you need a supplement?

“We know what happens during pregnancy, we program the developing baby and have a major impact on its physical growth, brain development and health in later life. Whether you are already pregnant or planning to conceive, there are certain vital nutrients that are crucial to successful conception, and a healthy pregnancy Deficiency of nutrients during this time can lead to serious complications for both mother and baby.

“My most important tip for pregnant women or children who want to get pregnant is to take a high quality prenatal vitamin. This is the most important investment you can make for your future baby.

“There are many ways that high quality prenatal nutritional supplements can have a positive impact on your baby’s future health and development. By making sure you are getting all of the essential nutrients you and your baby need (through quality prenatal supplements and a healthy diet), you can help:

  • Optimize your genetic programming
  • Ensure the healthy development of the embryo
  • Reduce the risk of neural tube defects (and other birth defects)
  • Reduce the risk of premature delivery
  • Reduce the risk of low birth weight
  • Reduce the risk of allergies
  • Reduce the risk of eczema
  • Improve brain development and cognitive skills
  • Improve your lifelong mental, emotional, and physical health
  • Reduce the risk of chronic diseases (e.g. diabetes, heart disease, obesity)
  • Strengthening the baby’s immunity
  • Influence taste preferences
  • Influence your future weight
  • Extend your baby’s lifespan

Note – A prenatal food supplement is particularly important for women on a vegetarian / vegan diet. These diets make it difficult to meet needs for many essential nutrients, so women can be at risk of nutrient deficiency.

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Whole Grains Health

Fun, on-the-go health hacks – The Fort Morgan Times



(Family Features) As many people return to their normal routines, they return to their usual on-the-go lifestyle by getting back to work, traveling to new destinations, and enjoying time with loved ones.

Remember, as you go back to discovering and meeting with family and friends, you need fuel for your adventures. According to a National Health and Nutrition Examination Survey, most Americans don’t get enough whole grains every day and opt for mostly refined grains instead.

Foods like delicious whole grain popcorn offer an easy health hack to make every bite count. Get in the habit of popping 9 cups of popcorn in the morning and dividing it into two containers. Season one container with salt and herbs, the other with a pinch of sugar and cinnamon so you can switch between sweet and salty throughout the day. Bringing delicious options like these along with you on the go will help satisfy your hunger pangs while adding the fiber your body needs.

Because delicious whole grain popcorn is versatile and 3 cups are the equivalent of a serving of whole grain, it’s a simple but tasty option for meeting dietary recommendations. It can be a breeze to add to snacks like Blueberry and Pomegranate Power Bars, Crunchy Popcorn Trail Mix, or Sweet and Savory Curry Popcorn. You can even satisfy children’s cravings with Grab and Go Pizza Popcorn, a six-ingredient recipe that prepares in minutes.

Visit for more nutritious snack ideas.

Sweet and savory curry popcorn

Yield: 8 cups

  • 8 cups of unsalted, unbuttered popcorn
  • 1/3 cup of ghee (clarified butter) or coconut oil
  • 2 tablespoons of brown sugar
  • 1 tablespoon of honey
  • 1 teaspoon of curry powder
  • 1/2 teaspoon of cumin
  • 2 teaspoons of sea salt flakes
  1. Put the popcorn in a large mixing bowl.
  2. In a saucepan over medium heat, melt the ghee, brown sugar, honey, curry powder and cumin; stir until dissolved. Bring to a light boil; take it off the stove.
  3. Mix the ghee mixture and salt with the popcorn; Transfer to a serving bowl.

Crunchy popcorn trail mix

Yield: 9 cups

  • 5 cups of popcorn
  • 3 cups whole grain oatmeal
  • 1/3 cup raisins
  • 1/3 cup peanuts or other nuts
  • 1/3 cup sunflower seeds
  • 1/4 cup (1/2 stick) butter or margarine
  • 6 tablespoons of brown sugar
  • 2 tablespoons light corn syrup
  1. In a large, microwaveable bowl, stir together the popcorn, granola, raisins, nuts, and seeds; put aside.
  2. In a small saucepan, heat the butter, brown sugar, and corn syrup to a boil; Cook for 3 minutes, stirring occasionally. Pour over the popcorn mixture and stir evenly.
  3. Microwave 3-4 minutes, stirring and scraping bowl after every minute.
  4. Spread on a greased baking sheet; cool. Break into pieces and store in an airtight container.

Blueberry and pomegranate power bars

Yield: 12 bar

  • Non-stick cooking spray
  • 8 cups of popcorn
  • 1 1/2 cups old fashioned rolled oats
  • 1 cup of dried blueberries
  • 1/2 cup pomegranate seeds
  • 1/2 cup whole natural almonds, toasted and roughly chopped
  • 2/3 cup honey
  • 2/3 cup light brown sugar
  • 2 tbsp butter or margarine
  • 6 ounces of bittersweet chocolate, melted
  1. Line 13 x 9 inch pan with foil; Spray with non-stick cooking spray.
  2. In a large bowl, mix the popcorn, oats, blueberries, pomegranate seeds, and almonds together.
  3. In a small saucepan over low heat, cook honey, brown sugar and butter for 2 minutes. Pour over the popcorn mixture and mix thoroughly.
  4. With wet hands, squeeze the mixture firmly into the prepared pan. Chill until firm, about 2 hours. Cut into 12 bars.
  5. Dip the bottom of the bars in melted chocolate. Place on a pan lined with waxed paper; Chill until ready to serve. Store in a tightly closed container in the refrigerator.

Grab yourself and go pizza popcorn

Yield: 6 liters

  • 6 liters of popped popcorn
  • Olive oil cooking spray
  • 1 cup of grated parmesan cheese
  • 2 teaspoons of garlic salt
  • 2 teaspoons of paprika
  • 1 tablespoon of Italian seasoning
  1. Place popcorn in a large, resealable plastic container or 2 1/2 gallon resealable plastic bag.
  2. Spray the popcorn lightly with olive oil cooking spray.
  3. Sprinkle cheese, garlic salt, paprika, and Italian condiments over the popcorn and shake it to distribute it evenly.
  4. Place popcorn in reusable plastic cups to serve.

SOURCE:Popcorn board

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Whole Grains Health

What is gluten? A nutritionist explains everything you need to know



Gluten has become a popular topic, and there is a lot of confusion as to whether going gluten-free is a legitimate pursuit or just an unfounded fad. Let’s clear it up. Here’s what gluten is, why it may need to be eliminated from your diet, and the common pitfalls to avoid when opting for gluten-free.

What is gluten

Gluten is a type of protein found naturally in wheat (including spelled, kamut, farro, and bulgur), barley, rye, and triticale. However, as an additive, gluten acts like a binder that holds food together, so you can find it in products that range from salad dressings to vitamins; it can even be in lip balm.

Credit: Wesual Click / Unsplash

Is Gluten Bad For You?

There are legitimate medical conditions that make people intolerant to gluten. The most common is celiac disease, an autoimmune disease in which eating gluten causes damage to the small intestine (more on this below).

Some people believe that gluten is harmful to everyone and should generally be avoided. So far, there isn’t a lot of research to support this. A 2017 study published in the BMJ followed over 100,000 people without celiac disease for 26 years. The researchers found no link between long-term consumption of gluten through food and the risk of heart disease, a concern that people in and outside of the medical community had.

Another study published in the American Journal of Gastroenterology in 2019 looked at over 160,000 women without celiac disease. The scientists concluded that dietary gluten intake in adulthood was not linked to a risk of microscopic colitis, also known as inflammation of the colon lining, which was another potential problem.

However, some people may want to avoid gluten even if they don’t have a condition that causes gluten intolerance. As a nutritionist, I agree that a customer can become gluten-free as long as they consume a variety of nutritious whole-food sources of carbohydrates. In short, you don’t need gluten, but you do need a wide range of nutrients and energy-supporting carbohydrates that are easily obtained while avoiding gluten.

Why do people go on a gluten-free diet?

Gluten is found in many foods, so killing it entirely can be a huge obligation, but there are medical conditions that call for strict gluten avoidance. Again, someone with celiac disease must completely cut gluten from their diet. This is because even consuming small amounts of gluten can trigger serious symptoms such as abdominal pain and gas. However, celiac disease isn’t the only condition that warrants a gluten-free diet. Some doctors recommend that people with other autoimmune diseases such as inflammatory bowel disease, Hashimoto’s thyroiditis, psoriasis, lupus, and rheumatoid arthritis avoid gluten.

There is also gluten sensitivity without celiac disease. In people with this condition, eating gluten causes bothersome side effects due to an inflammatory reaction. Symptoms can include flu-like feelings, gas and other gastrointestinal problems, mental foggy, and tiredness. The remedy is to avoid gluten.

Another condition, dermatitis herpetiformis (DH), is a skin rash that results from eating gluten. While people with celiac disease can also have DH, you can have DH without being diagnosed with celiac disease.

Finally, if you have a wheat allergy, you need to avoid some sources of gluten. Sometimes mistakenly referred to as a gluten allergy, a wheat allergy can lead to a serious reaction to any of the proteins found in wheat, including gluten. Wheat must be avoided if you have a wheat allergy, but you may not need to cut out non-wheat grains that contain gluten. Swelling or itching in the mouth or throat, hives, shortness of breath, gastrointestinal problems and, in severe cases, anaphylaxis are possible symptoms of a wheat allergy.

Even for people without any of these conditions, eliminating gluten can improve health, energy, and weight management – but only if it means replacing highly processed foods that traditionally contain gluten with whole, naturally gluten-free foods. For example, if switching to gluten results in a change, such as replacing a dense bagel of refined white flour with a bowl of oatmeal with fruit and nuts, you may see benefits even if your body isn’t specifically gluten-sensitive.

Are Gluten Free Foods Healthy?

Gluten-free and high-carbohydrate foods, including sweet potatoes and fruits, are nutritious and healthy. (Photo credit: Louis Hansel / Unsplash)

Gluten-free foods can be healthy, but they can also be highly processed and lacking in nutrients. Whole grain gluten-free products like brown rice and quinoa are full of vitamins, minerals, antioxidants, and fiber, and have research-backed health benefits. Other naturally gluten-free, high-carbohydrate foods such as sweet potatoes and fruit are also nutritious and healthy.

Unfortunately, the gluten-free craze has sparked a boom in highly processed foods made with refined versions of gluten-free grains like white rice. From pizza crusts to cupcakes, you can buy practically anything in a gluten-free version these days. The fact that a product is gluten-free doesn’t automatically make it healthy; it just makes it acceptable to someone who needs or wants to avoid gluten.

In my practice, I’ve seen people gain weight after becoming gluten-free from eating too much processed gluten-free foods like muffins, donuts, crackers, bread, and cookies. If diet is your priority, check out the ingredients list. Unless it’s an occasional treat, a product’s ingredients should read like a recipe you might have made in your own kitchen. And if grains are included (some gluten-free products are made with other starches like potatoes or cassava) they should be whole (like brown or white rice), which means they haven’t been stripped of their fiber and nutrients. In other words, there are packaged gluten-free foods that are healthy, like chickpea noodles, but you need to look beyond “gluten-free” on a package to isolate it.

Beware of the gluten myths

Since going gluten-free became mainstream, I’ve heard a lot of myths about this protein, and I’ve seen some common gluten-free missteps. For example, I’ve met a lot of people who say they’re gluten-free, but in reality they’ve only eliminated wheat-based foods like bread, pasta, and bagels. As mentioned earlier, wheat is just a source of gluten.

Photo credit: Pille R. Priske / Unsplash

Some people also think that gluten is found in all types of grain. In fact, there are several naturally gluten-free grains, including rice, corn, quinoa, amaranth, buckwheat, millet, sorghum, teff, and oats – that is, as long as they have not been contaminated with other gluten-containing grains during processing. (Note: this is why some oatmeal is specifically labeled gluten-free. It is not a different type of oat, and the gluten has not been removed; they simply have not been exposed to gluten.) Also, some people believe that all high-carb foods contain gluten, which results in them eliminating carbohydrate free foods like potatoes or even fruits. The truth is, most whole foods are naturally gluten-free, with the exception of a handful of grains.

Bottom line

Going gluten-free shouldn’t be dismissed as a trend. Some people have to go without gluten in order to feel good. Others may choose to avoid gluten as it helps them make healthier choices, such as snacking on fruits and nuts instead of pretzels. If you choose to go gluten-free, be sure to avoid some of the pitfalls mentioned. And if you need more personal advice on how to meet your nutritional needs on a gluten-free diet or how to treat a chronic condition, contact a registered nutritionist who can advise you individually.

Cynthia Sass, MPH, RD, is the nutrition editor for Health, a New York Times best-selling author, and a private performance nutritionist who has advised five professional sports teams.

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Whole Grains Health

The MedWalk diet: A step closer to walking away from dementia



PICTURE: A Mediterranean diet is high in fruits, vegetables, legumes, whole grains, and fish, while low in saturated fats, red meat, and alcohol. view More

Credit: Unsplash

It has been named the best diet in the world for weight loss, but now researchers at the University of South Australia are confident that the Mediterranean diet – when combined with daily exercise – can also ward off dementia and slow the decline in brain function that is common with old age.

In the world’s first study, starting this week, researchers from the University of South Australia and Swinburne University, along with a consortium of partners *, will examine the health benefits of older people who adhere to a Mediterranean diet while taking daily walks.

Called the MedWalk Study, the two-year, $ 1.8 million NHMRC-funded study will enroll 364 senior Australians – 60 to 90 years of age who live independently in a village and without cognitive impairment – in 28 residential locations in South Australia and Recruit Victoria.

It’s a recent study, especially given Australia’s aging population, where around a quarter of all Australians will be over 65 by 2050.

UniSA lead researcher, Associate Professor Karen Murphy, says combining the nutritional benefits of the Mediterranean diet with the health benefits of exercise intervention could yield significant benefits.

“Dementia is a condition that affects a person’s thinking, behavior, and ability to perform everyday tasks. While it is more common in older Australians, it is not a normal part of aging, ”says Assoc Prof. Murphy.

“Around 472,000 people live with dementia in Australia. It costs the economy more than $ 14 billion each year and is projected to grow to over $ 1 trillion over the next 40 years.

“While there is currently no prevention or cure for dementia, there is a growing consensus that a focus on risk reduction can have positive results. This is where our study starts.

“Early pilots of our MedWalk intervention demonstrated improved memory and thinking in a subset of older participants who followed a combination of a Mediterranean diet and daily walking for six months.

“We are now expanding this study to a broader group of older Australians and using carefully designed behavior modification and maintenance strategies in hopes of significantly reducing the incidence of dementia across Australia.”

A Mediterranean diet is high in fruits, vegetables, legumes, whole grains, and fish, while low in saturated fats, red meat, and alcohol.

The 24-month study randomly assigns residences to the MedWalk intervention or their usual lifestyle (the control group) so that all participants who live in a facility are in the same group. Changes in diet and walking are supported by organized and regular motivational, diet and exercise units.

Professor Andrew Pipingas, head of neurocognitive aging research at the Center for Human Psychopharmacology in Swinburne and lead investigator, says this study is about preventing dementia from occurring.

“Since finding a cure and treating people in the later stages of the disease is extremely difficult, our focus is on helping people at risk of dementia stay healthy to ensure that Australians do well The future is going well. ”


Notes for editors:

  • May is National Month of the Mediterranean Diet
  • The full list of partners involved in this study are: Swinburne University; University of South Australia; Deakin University; La Trobe University; RMIT University; Murdoch University; University of Sheffield Hallam, UK; University of East Anglia, UK; University College Cork, Ireland.

Media contact: Annabel Mansfield T: +61 8 8302 0351 M: +61 417 717 504 E:

Researcher: UniSA: Associate Professor Karen Murphy T: +61 8 8302 1033 E:

Swinburne: Professor Andrew Pipingas T: +61 3 9214 5215 E:

Disclaimer: AAAS and EurekAlert! are not responsible for the accuracy of press releases sent to EurekAlert! by contributing institutions or for the use of information via the EurekAlert system.

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