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Whole Grain Pasta Nutrients

Your New Go-To For a Meatless Meal

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UT Extension County Director Elizabeth Sanders made garden vegetable lasagna. UT Extension’s Department of Family and Consumer Sciences offers research-based education across Tennessee to help families select and prepare foods that result in healthy eating habits, as well as the safe preservation and handling of food. To learn more about these resources and the programs available in your community, contact your County Extension Office. Further information can be found at https://fcs.tennessee.edu/food/.

1. CHOOSE VEGETABLES

Choose a combination of two vegetables (when cooked they should make about 4 cups) Examples of vegetable combinations: asparagus and mushrooms, spinach and zucchini, broccoli and carrots, eggplant and peppers, eggplants and onions.

PREPARE VEGETABLES

Cook vegetables before assembling lasagna. Use the cooking method that is appropriate for the type of vegetable you have chosen.

1 pound of firm, hard vegetables steam-sautéed

Boil in 1/3 cup water with 2 cloves of garlic, chopped; 2 teaspoons of butter or olive oil; and 1/2 teaspoon salt until the water has evaporated.

Asparagus – Cut thin spears of asparagus and cut them into 1-inch pieces (if asparagus is thick, cut it in half lengthwise before slicing it into pieces).

Broccoli – cut florets, peel and slice stems, cut into 1/4 inch thick slices.

Carrots – peel and cut into 1/4 inch slices.

Cauliflower – cut into medium-sized florets.

1 pound of tender vegetables sautéed

Heat a tablespoon of olive oil in a large pan over medium heat. When the oil begins to shimmer, add the vegetables and a pinch of salt and cook, stirring frequently, until the vegetables are soft and the liquid evaporates, 5 – 7 minutes. Stir in the garlic and cook for about 15-20 seconds until it is fragrant.

Bell Peppers * – yellow or red bell peppers, pitted, pitted, and cut into 1/4 inch strips.

Mushrooms – rinsed and sliced.

Onions – red, yellow or white, halved and thinly sliced.

Spinach – washed and cleaned

1 pound of tender vegetables, grilled

Set the oven rack to the highest position and preheat the grill. Brush both sides of the vegetables lightly with oil and sprinkle with salt. Grilling, turning once until brown spots appear on each side, 7-10 minutes. Sprinkle hot vegetables with garlic, toss gently and set aside until assembly.

Eggplant – trimmed and cut into 1/3-inch-thick rounds.

Zucchini – trimmed and cut into 1/3-inch-thick rounds.

Yellow Pumpkin – trimmed and cut into 1/3-inch-thick rounds.

* Roasted peppers have a sweeter, more intense taste than sautéed peppers. To roast in the oven, heat the grill to high and place a rack in the top third of the oven. Place the peppers directly on the wire rack. Roast for about 20 minutes, turning occasionally until they turn black and form bubbles on all sides. Let cool in a bowl covered with plastic wrap. If you have a gas stove, turn a burner on the highest setting and place your pepper directly on the flame. Use tongs to twist the peppers until the skin is completely blackened. After the peppers have cooled down, peel off the skin and seeds and cut into thin strips.

2. THE SAUCE

White sauce with parmesan flavor

ingredients

2 1/2 cups of low-fat or fat-free milk

1 cup fresh or canned low-sodium chicken or vegetable broth

6 garlic gloves, chopped

3 tablespoons of butter

5 tablespoons of all-purpose flour

1/2 cup of grated parmesan cheese

1/4 teaspoon salt of ground black pepper

Directions

In a 1 liter microwave-safe container, heat the milk, stock and garlic on high power until steaming hot, about 8 minutes. Melt the butter in a large saucepan over medium heat. When it’s melted, stir in the flour and continue to cook, stirring constantly, until well blended. Pour in the hot milk mixture at once and stir vigorously until the sauce is smooth and begins to bubble and thicken. Stir in the parmesan and season with 1/4 teaspoon salt and pepper. Remove from heat and cover.

Red sauce

ingredients

3 tablespoons of butter

2 medium onions, halved and thinly sliced

2 cloves of garlic, chopped

1/4 teaspoon dried basil

1 can of mashed tomatoes (28 ounces)

1 can of diced tomatoes (14-1 / 2 ounces)

Salt (optional) and ground black pepper

Preparation Heat the butter in a large saucepan over medium heat. Add onions and cook, stirring frequently, until soft and golden brown, about 10 minutes. Add the garlic and basil and cook for about 30 seconds longer until it is fragrant. Stir in tomatoes; Rinse cans with about 1/4 cup of water and add to saucepan. Bring to a simmer, reduce heat to low and simmer for 10 to 15 minutes to mix the flavors. Season to taste with salt (optional) and pepper.

3. THE PASTA

Prepare 12 lasagne noodles according to the manufacturer’s instructions. When cooking lasagna noodles, they are best when undercooked. When baking the lasagna, the pasta absorbs moisture from the ingredients. Whole wheat or mixed noodles provide more fiber and nutrients and tend to be more filling than refined noodles.

4. THE CHEESE

For lasagna with white sauce: 2-1 / 2 cups of partially skimmed mozzarella, fontina or provolone, 3/4 cup of grated parmesan. For lasagna with red sauce: 1-1 / 2 cups ricotta cheese (if grainy, use a food processor for smoothing) 2-1 / 2 cups partially skimmed mozzarella cheese, grated 3/4 cup grated Parmesan cheese.

5. ASSEMBLY

For white sauce lasagna: Spread 1/4 cup sauce on the bottom of a 13×9 inch baking pan. Layer with 3 lasagne noodles, 2/3 cup sauce, half of a cooked vegetable (alternating layers of each variety), 1/2 cup of grated cheese, and 2 tablespoons of parmesan. Repeat 3 more times. For red sauce lasagna: Spread 1/4 cup sauce on the bottom of a 13×9 inch baking pan. Layer with 3 lasagna noodles, 6 tablespoons of ricotta cheese spread over the pasta, 2/3 cup of sauce, half of one of the cooked vegetables (alternating layers of each variety), 3/4 cup of mozzarella and 2 tablespoons of parmesan. Repeat 3 more times.

6. BAKE

Seal lasagna with foil and bake at 350 ° F for 35 or 40 minutes until bubbly.

7. FREEZE SOME FOR LATER

When you freeze prepared food, chill the food quickly and then pack it in wide-mouth rigid containers or foil-lined casserole dishes in the quantities you will be using at one time. Leave some head space for the food to expand.

Whole Grain Pasta Nutrients

Kate Middleton diet plan: How exercise helps with ‘slender physique’ – expert claims

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After marrying Prince William in 2011, Kate Middleton has been in the public spotlight for over a decade. Ten years, a royal wedding and three royal babies later, the Duchess shares the same enviable physique. Personal trainer Michael Brigo revealed how.

Michael began: “The Duchess of Cambridge, Kate Middleton, has a lean and athletic physique that is most likely to be sculpted through resistance-based fitness training, which primarily focuses on strength training using bodyweight and weights.

“She is also an outdoor person and is known to enjoy running, skiing and tennis. It wouldn’t surprise me if she ran an average of 10km or more.”

Kate is rarely seen shying away from a workout or even a friendly athletic competition.

In fact, US Open champion Emma Raducanu described the Duchess’ forehand during a doubles match as “amazing”.

It seems the Queen will try any physical activity, whether it’s land sailing at St Andrews, archery lessons at The Way Youth Zone in Wolverhampton or Gaelic football with Irish children.

Also, let’s not forget how Duchess Catherine and Prince William met; The now legendary royal couple shared a love of sport at St Andrews University, where Kate was reportedly involved in rowing, swimming, hockey and tennis.

She also received a gold Duke of Edinburgh award in sixth form college, which is by no means a small achievement.

The challenge requires contestants to participate in “anything that requires a sustained level of energy and physical activity” for several months, suggesting the Duchess has always been athletic.

In a press release later shared by the Palace, Kate explained, “While getting my Gold Award was challenging at times, it’s one of my most memorable experiences from my childhood and I couldn’t recommend it more highly.”

One of Kate’s favorite exercises that anyone can try is the plank.

A royal insider reportedly explained: “There are three elements, the ground plank, the side plank and the prone skydiver, all positions that Kate can hold for 45 seconds or more and repeat each at least 10 times.”

As for her diet, Kate fans can rejoice, as Dr. Charlotte Norton, Medical Director of the Slimming Clinic, told Express.co.uk that the Duchess’ main secret is simply having a balanced diet.

She explained: “Kate Middleton is very relatable (even down to her diet) and I think that’s one of the reasons the nation loves her.

“She’s known to be an avid cook and doesn’t shy away from pizza, pasta and curries, which we’re probably all fond of.”

READ MORE: Princess Beatrice’s engagement ring is different from Kate & Meghan’s

Those who want the Duchess’ figure would do well to include “protein (meat, fish, dairy, legumes and nuts), carbohydrates (whole grains), lipids (healthy oils), vitamins, minerals and water” in their diet. according to dr Norton.

Her favorite raw food dishes include gazpacho, sushi, ceviche and goji berries.

And while she’s not a vegetarian, the Queen also likes to stick to plant-based foods when she can.

During her and William’s royal tour of India, chef Raghu Deora, who cooked for the couple during their stay at the Taj Mahal Palace, revealed they enjoyed vegetable kebabs and lentil curry. Hi! reported.

Raghu explained, “It’s all vegetarian because I’ve been told that’s what they prefer.”

READ MORE: James Martin on why you should never put eggs in the fridge

dr Norton concluded: “I truly believe Kate’s secret is consistency.

“There hasn’t been a moment in history where she’s had a dramatic change in her appearance, not even post pregnancy, and I think that’s because it’s compatible with diet and exercise.”

However, in preparation for special occasions, the Duchess is reportedly taking extra precautions and following the Dukan Diet, which author Pierre Dukan says is “the real reason the French stay thin.”

To keep her slim ahead of her wedding in 2011, Kate reportedly tried the high-protein, low-carb diet.

This consists of four phases, Attack, Cruise, Consolidation and Stabilization, but ultimately encourages dieters to “eat as much as they want” out of 100 high-protein and plant-based foods.

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Whole Grain Pasta Nutrients

Diet and cervical cancer: What is the link?

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Cervical cancer is one of the most common gynecological cancers. The American Cancer Society estimates that approximately 14,000 people in the United States will be diagnosed with cervical cancer in 2022.

Up to 99.7% of cervical cancer cases result from human papillomavirus (HPV) infection. This viral infection causes abnormal changes in the cervix, leading to the development of this form of cancer.

Doctors can diagnose cervical cancer during routine health exams like Pap smears and HPV tests. The condition is often asymptomatic.

In addition to regular Pap smears and HPV testing, there are three HPV vaccines that protect against some strains of HPV that are known to cause cervical cancer.

Other factors that affect the progression of HPV to cervical cancer include smoking, exposure to environmental toxins, co-infection with sexually transmitted infections such as HIV, and diet and nutrition.

Diet and nutrition play a role in the development of cervical cancer.

In fact, proper nutrition helps optimize the immune system, which in turn eliminates HPV and helps the body respond to cancerous tumors.

However, research on the role of diet in preventing or reducing the risk of developing cervical cancer has focused on antioxidant nutrients and dietary patterns that mitigate the effects of HPV.

High-inflammatory diets – similar to the Western diet – have been linked to the development of cervical cancer, particularly in women with HPV infection and a sedentary lifestyle.

A Western diet — which is typically high in saturated and trans fats, added sugars, and sodium — has been reported to increase chronic inflammation and make HPV infection more difficult to control. Persistent HPV infection leads to the development of cervical cancer.

On the other hand, following a Mediterranean diet — high in fruits, vegetables, peas or beans, healthy fats, and fish — can lead to a lower risk of both HPV infection and cervical cancer.

The intake of antioxidants such as the carotenoids lutein, zeaxanthin and beta-carotene as well as vitamins C, E and A can suppress the development of cervical cancer, especially in smokers.

In addition, nutrients like folic acid, vitamin D, and lycopene can stop the progression of HPV to cervical cancer.

Each of these antioxidant nutrients play distinct protective and overlapping roles during the developmental stages of cervical cancer.

Therefore, it is best to focus on overall dietary patterns rather than just individual nutrients.

An observational study of nearly 300,000 women suggests that increased intake of fruits and vegetables — which are high in various antioxidant nutrients — is associated with a reduced risk of cervical cancer.

A daily intake of 100 grams (g) of fruit, equivalent to 1 cup of cranberries, has been linked to a reduced risk of cervical cancer. Likewise, a daily increase of 100g of vegetables has a similar effect.

Adopting a dietary pattern similar to the Mediterranean diet reduces inflammation and the risk of cervical cancer.

A person could eat more:

  • Fruits and vegetables with an emphasis on a variety of colors and textures
  • complex carbohydrates such as brown rice, pasta, bread and couscous
  • Nuts, seeds, and olive oils, which are healthy unsaturated fats to replace saturated and trans fats
  • Herbs and spices, such as onion and garlic, while limiting sodium supplements
  • Low-fat dairy products such as milk, cheese and yogurt
  • Legumes such as peas, lentils and beans, including chickpeas and red beans

In addition to a balanced and nutritious diet, taking a daily multivitamin in women with HPV is associated with less severe HPV infection and a lower risk of progression to cervical cancer.

Foods with high inflammatory potential are associated with an increased risk of cervical cancer.

The “fast food culture” of the Western diet, characterized by processed foods low in fiber and high in added sugar, increases inflammation and is implicated in the development of cancer.

Foods to limit or avoid include:

  • Foods high in added sugars
  • processed meats such as cured meats
  • Red meat
  • Foods high in saturated and trans fats

Excessive consumption of added sugars from sugary drinks, dairy desserts and table sugar significantly increased the risk of cancer in a 10-year observational study of over 100,000 people.

Red meat, such as veal, pork, and lamb, in amounts of 101–200 g per day has been linked to an increased risk of cancer in both premenopausal and postmenopausal women.

Limit your intake of animal and processed sources of saturated and trans fats, which research has shown promote the growth of cancerous tumors.

Naturally occurring and plant sources of saturated fats and trans fats had no negative impact on cancer risk.

Pro-inflammatory foods upset the balance of the “good” bacteria that live in the gut, triggering inflammation and increasing the risk of cancer.

There are several natural home remedies that promise to treat or cure cervical cancer without medical intervention.

Some natural practices — like drinking green tea — may offer benefits for someone with cervical cancer. However, these do not replace the need for appropriate medical intervention and treatment.

Despite the emerging research on medicinal herbs to treat cervical cancer, more research is needed on these cancer-fighting plants, their active ingredients, and safe dosages.

Always consult with your oncology medical team to determine the best treatment options.

Cervical cancer is one of the most common gynecological cancers. Infection with HPV causes 99.7% of cases.

There is a clear link between diet and nutrition, the progression of HPV infection and the subsequent development of cervical cancer.

The fast-food culture of the Western diet — whose hallmarks are processed foods, red meat, low fiber and high added sugars — is pro-inflammatory and linked to an increased risk of cervical cancer.

Research suggests that antioxidant nutrients like carotenoids, vitamins A, C, E, D, and folic acid — all of which are prevalent in a Mediterranean diet — may prevent or reduce HPV infection and thus the development of cervical cancer.

Limit pro-inflammatory foods and increase the amount of fruits and vegetables rich in antioxidant nutrients to reduce the risk of cervical cancer.

Avoid substituting natural home remedies for appropriate medical interventions and treatments to treat cervical cancer. Consult with your oncology medical team to find the best treatment options.

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Whole Grain Pasta Nutrients

Not All Calories Are Equal – A Dietitian Explains How the Kinds of Foods You Eat Matter to Your Body

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Even when two foods have the same calorie count, there can be huge differences in how they affect your body.

A calorie is a calorie is a calorie, at least from a thermodynamic point of view. It is defined as the amount of energy required to heat 1 kg of water by 1 degree

Celsius
The Celsius scale, also known as the Celsius scale, is a temperature scale named after the Swedish astronomer Anders Celsius. On the Celsius scale, 0 °C is the freezing point of water and 100 °C is the boiling point of water at 1 atm pressure.

“> Centigrade (2.2 pounds at 1.8 degrees

Fahrenheit
The Fahrenheit scale is a temperature scale named after German physicist Daniel Gabriel Fahrenheit, based on one he proposed in 1724. On the Fahrenheit temperature scale, the freezing point of water is at 32°F and water boils at 212°F, a 180°F separation as defined at sea level and normal atmospheric pressure.

“>Fahrenheit).

But when it comes to your body’s health and energy levels, not all calories are created equal.

For example, some studies have reported that diets high in protein, low in carbohydrates, or a combination of both result in greater weight loss than diets with other levels of fat, protein, and carbohydrates.

If every calorie in food was the same, you wouldn’t expect differences in weight loss among people consuming the same number of calories spread across different types of food.

Nutritionists like me know that there are many factors that affect what a calorie does to your body. Here’s what we know so far about calories and nutrition.

Energy that is actually available to your body

At the end of the 18th century, the chemist WO Atwater and his colleagues developed a system for finding out how much energy – i.e. how many calories – different foods contain. Basically, he burned food samples and recorded how much energy they released in the form of heat.

But not every bit of energy in food that can be burned in the laboratory is actually available to your body. What scientists call metabolizable energy is the difference between the total energy of the food you eat and the energy that leaves your body undigested in feces and urine. For each of the three macronutrients—protein, carbohydrate, and fat—Atwater devised a percentage of the calories in it that would actually be metabolized.

Calorie Macronutrient Chart

According to the Atwater system, it is estimated that one gram of each macronutrient provides a specific number of calories. The US Department of Agriculture still uses these calculations today to come up with an official calorie count for each food.

How much energy you use

What you eat can affect what scientists call your body’s energy use. That’s how much energy it takes to keep you alive — energy you expend to breathe, digest, get your blood flowing, and so on — along with what you expend to move your body. You may have heard this called metabolism.

The quality of the diet can alter the body’s energy expenditure, also known as the thermic effect of food. For example, in one study, people who ate the same number of calories per day but ate either a low-carb or low-fat diet had differences in total energy expenditure of about 300 calories per day. Those on a very low-carb diet used the most energy, while those on a low-fat diet used the least.

In another study, high-fat diets resulted in lower total energy expenditure than high-carb diets. Other researchers reported that although replacing fat with carbohydrates did not change energy expenditure, people who increased their protein intake to 30% to 35% of their diet used more energy.

Nutritional information food labels

There’s a lot more to nutrition labels than just calorie information—and for good reason.

In general, a diet high in carbohydrates, fat, or both results in a 4% to 8% increase in energy expenditure, while high protein meals result in an 11% to 14% increase over resting metabolic rate. Protein has a higher thermic effect because it is harder for the body to break down. While these fluctuations aren’t huge, they could be contributing to the obesity epidemic by promoting subtle average weight gain.

quality of the calories you eat

Nutritionists look at a food’s glycemic index and glycemic load — that is, how quickly and by how much it raises your blood sugar levels. A rise in blood sugar triggers the release of insulin, which in turn affects energy metabolism and storing excess energy as fat.

Foods like white rice, cakes, cookies and chips all have a high glycemic index/load. Green vegetables, raw peppers, mushrooms and legumes all have a low glycemic index/load. There is evidence that foods with a lower glycemic index/load are better at regulating blood sugar levels, regardless of the calories they contain.

Reward centers in the brain light up when people eat high glycemic index/load foods, highlighting the pleasurable and addictive effects of foods like candy or white bread.

The fiber content of foods is another thing to consider. Your body can’t digest fiber — found in plant foods like fruits, vegetables, whole grains, and beans — for energy. Therefore, high-fiber foods tend to have less metabolizable energy and can help you feel full with fewer calories.

friends at dinner

Food provides more than calories.

Empty calories — those from foods with minimal or no nutritional value — are another factor to consider. Things like white sugar, soda, and many ultra-processed snack foods don’t offer much, if any, benefit in terms of protein, vitamins, or minerals along with their calories. The opposite would be nutrient dense foods, which are high in nutrients or fiber but still relatively low in calories. Examples are spinach, apples and beans.

And don’t think of empty calories as neutral. Nutritionists consider them harmful calories because they can have negative health effects. Foods that contribute the most to weight gain are potato chips, potatoes, sugar-sweetened beverages, and meat, both processed and unprocessed. On the other hand, vegetables, whole grains, fruits, nuts, and yogurt are foods that are inversely associated with weight gain.

More about health than calories and weight

It is undisputed that the most important factor for weight loss is the difference between the number of calories burned and the number of calories exerted through exercise. But make no mistake. While weight plays a role in health and longevity, weight loss alone does not equate to health.

Yes, some high-protein diets seem to promote weight loss, at least in the short term. But epidemiologists know that in areas where people live the longest — nearly 100 years on average — people eat mostly plant-based diets, with very little or no animal protein and little or moderate fat in the form of monounsaturated and polyunsaturated fats .

I often hear friends or clients say things like “it’s these carbs that are making me fat” or “I have to go on a low carb diet”. But these ailments drive nutritionists like me insane. Carbohydrates include foods like Coca-Cola and candy canes, but also include apples and spinach. Reducing simple carbohydrates such as soft drinks, refined flour baked goods, pasta and sweets is definitely beneficial to health. But cutting out carbohydrates like vegetables and fruits has the opposite effect.

A plant-based diet high in plant-based protein and carbohydrates, mostly from vegetables, fruits, nuts, and legumes, is the healthiest diet researchers know for longevity and the prevention of chronic diseases like heart disease, cancer, high blood pressure, and many other conditions .

The modern western diet suffers from an increase in the amount of calories ingested while at the same time decreasing the quality of the calories ingested. And researchers now know that calories from different foods have different effects on feelings of satiety, insulin response, the process of converting carbohydrates into body fat, and metabolic energy expenditure.

When it comes to your health, you count more on the quality of the calories you consume than on the number of calories.

Written by Terezie Tolar-Peterson, Associate Professor of Food Science, Nutrition & Health Promotion, Mississippi State University.

This article was first published in The Conversation.The conversation

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