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Whole Grain Benefits

Are you skipping lunch? Why you should eat at midday — and how to do it

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“Scheduling time for a filling, balanced lunch can really help organize the meal day and better put us in touch with our actual signs of hunger,” said registered nutritionist Tamara Duker Freuman. “So that we can eat hungry and have less snacking throughout the working day.” Even if it’s only 30 minutes, a lunch break “will help avoid a late afternoon slump and keep you energized throughout the working day Afternoon, “said registered nutritionist Lisa Young, author of” Finally Filled, Finally Slim. “Skipping lunch can do more than just cause hunger pangs, low blood sugar and irritability. It will also almost guarantee that you will burn off the majority of your calories in the evening According to Freuman, this can have a devastating effect on your waistline and health, and it can also contribute to sleep problems.

“I often find that patients struggling with excessive, uncontrollable dinner, find it much easier to manage dinner when they are fairly full and not particularly starving because they had a great breakfast and a very filling, had lunch, “said Freuman.

So take your time for lunch

Making time for lunch doesn’t have to mean preparing a large meal. The key is to think about lunch like any other appointment during the day and plan it from the moment you wake up.

Planning your lunch will help prevent cravings for junk food when your blood sugar starts to drop.

First, choose an approximate time for your lunch break. Next, think about what you are going to eat. If you work from home, it’s a good idea to prepare lunch the night before so you can easily grab it from the fridge when it’s time to grab a bite.

6 Ways To Make Healthy, Easy Lunch For KidsWhile a lunch break may not be for everyone, avoiding late afternoon lunch is a good idea, especially when trying to manage your weight. In a study of 420 people with obesity, those who ate lunch before 3 p.m. lost more weight than later lunches over a five-month period, despite consuming the same number of calories and comparable amounts of fat, protein, and carbohydrates .

Don’t forget to use lunchtime as an opportunity to unplug and refresh your mind. Taking a break from the screen can slow the pace of eating and allow you to pay more attention to the texture and taste of food so you can enjoy every bite.

And it’s not just work: people who played solitaire on the computer during meals ate faster, ate almost twice as much, and felt less full than people who weren’t distracted while eating, according to a study that Young in her book quoted.

Simple, tasty lunch

Olive oil is a healthy choice to add flavor and fat to your lunch.

An easy way to think about lunch is to combine combinations of vegetables, healthy proteins, and high-fiber carbohydrates. If you want to add fat, choose healthy fats like olive oil, avocado, and nuts, Young said.

For a simple lunch strategy, you can use your plate as a visual guide.

Fill half of your plate with starch-free vegetables. Divide the second half into proteins – like grilled fish or chicken – and slowly digested high-fiber carbohydrates like beans or quinoa. (Note: beans and chickpeas can also count as protein).

“It’s a formula that most people use for dinner, though not in those relative proportions,” Freuman said.

“One of my favorite foods is to toss up a Mexican-flavored bowl of crispy purple cabbage, chopped tomatoes, pickled onions, black beans, cheese, avocado, cilantro, hot sauce, and some leftover grated corn on the cob or a handful of mashed tortilla chips. It carries easily get me through five or even six hours to dinner, “Freuman said.

Lentil soups and stews are great ways to add some punch to your lunch.

A grilled chicken salad is okay, but try adding a heaping scoop of chickpeas or a thick, hearty lentil soup as a side dish, Freuman said. A turkey or tuna salad sandwich on whole wheat bread is another great lunch option, but add some slices of spinach and combine it with vegetables like cucumber, baby carrots, or strips of pepper with hummus.

Another Freuman’s favorite is a chicken chop (which you can prepare ahead of time) with cucumber, tomato, and pepper, which is eaten along with a few crispy crispbreads with hummus and all the bagel seasoning.

5 is your lucky number of daily fruits and vegetables

“These are large lunches that help me get through the second half of my work day without the distraction of hunger and ensure that after a day of work from home in the basement I don’t come up hungry to finish everything in the closet,” said Freumann.

One of Young’s favorites for lunch is a hummus and vegetable wrap: a whole grain wrap with hummus, various vegetables, chickpeas and avocado. And if you want to eat something but aren’t hungry, Young recommends a high-protein Greek yogurt with berries and flax seeds.

Finally, the leftovers from dinner from last evening can be eaten during lunch. At home it can be a small piece of roast chicken or grilled salmon with vegetables and wheatberry salad.

5 lovely lunches

Here are some other creative lunch ideas:

Flatbread pizza with spinach and egg1. Spinach and Egg Flatbread Pizza: “This simple recipe is a must for me anytime of the day, but it makes a particularly filling and stimulating lunch,” said registered nutritionist Ellie Krieger, presenter of Food Network and Public Television and award-winning cookbook author.

It makes pizza a quick, balanced meal by using whole wheat flatbread as a crust and topping it with spinach and sundried tomatoes, plus a protein-rich egg and just the right amount of processed cheese, Krieger explained.

Lemon and herb orzotto with garlic chickpeas.2. Lemon Herb “Orzotto” with Garlic Chickpeas: This “orzotto” is a bit like risotto, but based on orzo along with chickpeas to increase protein, according to Jackie Newgent, a plant-oriented culinary nutritionist and award-winning cookbook author.

“It becomes a complete and delicious lunch – hot or chilled – with the addition of vegetables and a generous amount of fresh herbs,” said Newgent.

Avocado bowl with white beans.3. Avocado Bowl with White Beans: This light lunch bowl is filled with spinach leaves. They’re high in lutein, an antioxidant that keeps eyes clear and glowing. There are also juicy tomatoes and creamy avocado. White beans and quinoa provide filling protein. Grilled hummus "Quesadilla."4. Grilled Hummus “Quesadilla”: Filling a whole grain tortilla with hummus instead of cheese increases fiber and reduces saturated fat, Newgent said. “Top it with an easy-to-fix, fresh, Mediterranean-style salsa, and it turns into a colorful, filling meal.” Avocado wrap with black beans and mango.5. Black Bean Mango Avocado Wrap: This delicious and nutritious lunch option combines black garlic beans, sweet mango, and creamy avocado for a filling, high-fiber lunch.

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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