Connect with us

Whole Grain Benefits

Tips for healthy living during winter



In addition to cold temperatures and shorter days, winter often means a lack of energy and motivation for many people. The motivation to exercise and eat right is very difficult to find and this habit can weaken our immune systems and make us prone to many forms of illness.

During the winter season, it’s not just about how well you cover yourself with layers of woolen clothing, but also what you consume to stay warm. As temperatures drop, our need for warm temperatures and our need for winter food increase. Do you know if you can stay fit and healthy in winter if you can change your diet?

Tips for a healthy diet in winter

1. Eat mostly whole and less processed foods:

While there is no direct evidence that a cold or flu is diet related, diet is important in maintaining the body’s immune system during winter. Long hours of darkness during the winters can cause serotonin levels to drop, which can lead to sad feelings known as winter blues. Try to eat healthy carbohydrates and avoid consuming processed and packaged foods.

Sources of healthy carbohydrates include whole grains, oats, nuts and oil seeds, fruits, and brown rice.

Processed and packaged foods – such as candy, baked goods, bread, and products made with refined flour should be avoided

2. Eat fruits and vegetables from a rainbow of different colors

Did you know that each fruit and vegetable provides you with different nutrients that are good for your health? That’s right, so make sure you include greens, reds, yellows, browns, fruits, and vegetables in your diet every day. Some examples of immunity-boosting nutrients in food are:

· Vitamin A (or carotenoids) is what gives fruits and vegetables their yellow-orange color, so foods like pumpkin, carrots, and peppers are natural sources of this nutrient. However, you can also find vitamin A in some green foods, such as: B. in dark green vegetables, as chlorophyll, which makes them green, can mask the yellow / orange. Milk and eggs are also good sources of vitamin A.

· Vitamin C is not only found in citrus fruits like oranges, but also in kiwis, peppers, tomatoes, potatoes and berries and broccoli.

· Phytonutrients are compounds that occur naturally in plants. Phenols (found in fruits and vegetables) – such as Brussels sprouts, citrus fruits, kale, and parsley are common nutrients that are known to have beneficial effects on the immune system.

3. Include foods rich in vitamin D in your diet

Pandemic and winter, both of which force us to stay indoors to reduce all of our sun exposure. Vitamin D is essential for our body to function properly. This nutrient helps absorb calcium to improve bone and tooth health. Vitamin D is also known to help improve the immune and nervous systems, as well as overall health.

Vitamin D Rich Foods To Add To Your Winter Diet:

· Warm milk: Milk is an excellent source of vitamin D. Make turmeric milk, cocoa milk, almonds, or soy, or any other milk you like.

· Oatmeal: Oatmeal is again an excellent source of vitamin D. Cook with oats

Add milk and other ingredients such as fruits, nuts and seeds, sweeten with honey.

· Salmon: Oily fish are high in vitamin D. Fry or grill your salmon fish in butter and season with salt and pepper.

· Mushrooms: Mushroom soup is the best you can make and is high in vitamin D. Other alternatives include mushroom sauce, Indian mushroom stir-fry vegetables.

4th Take care of your gut health

Did you know that 70% of your gut health is located in your gut? It is very important to take care of the health of your intestines / stomach during winter.

Eating a diet high in fruits and vegetables, including whole grains or fiber, will help you keep your bowel functions at their best.

Include probiotic foods in your eating plan to restore the balance of healthy bacteria in the gut microbiome. Probiotics are live bacteria that have proven health benefits for us. Probiotics are found in yogurt, yakult, kefir, and fermented foods.

5. Add omega-3 rich foods to your diet

Omega-3 fatty acid is a nutrient that keeps the body healthy from the inside and is very helpful in winter. Omega-3 fatty acids can help bring many health benefits to the brain and body. Eating foods high in omega-3 fatty acids can keep the heart and brain healthy.

Omega-3 Rich Foods To Add To Your Diet:

· Fish: Omega 3 is abundant in salmon fish. In addition to omega 3, it contains protein, vitamin B5, magnesium and potassium. Its consumption can protect the body from many health problems.

· Walnuts: Walnuts are considered to be a good source of Omega 3. You can include walnuts in your diet to strengthen the immune system and overcome the omega-3 fatty acid deficiency.

· Eggs: Eating eggs during the winter season is very beneficial. Eggs contain protein, vitamins and omega-3 acids. These can help in boosting immunity.

· Avocado: Avocado is a rich source of omega-3 fatty acids. By including it in your diet, you can strengthen the immune system and overcome the omega-3 fatty acid deficiency.

· Flax seeds: Flax seeds are a rich source of omega-3 fatty acids. Ground flax seeds are generally tasteless and can be mixed into yogurt, baked goods, or pudding / porridge. Flaxseed oil can be used in salad dressings or drizzled over dishes.

6th Get enough sleep

Research shows that our immune system is weakened in winter and is more prone to colds and coughs. A well-rested immune system with the help of a proper sleep schedule has shown positive effects on our overall health. Sleep deficit or poor sleep habits can weaken our immune system.

7th Stay hydrated

During the winters, hydration is very important and is linked to supporting your immune system. Getting enough fluids can help relieve cold and flu symptoms.

Warm liquids are especially helpful as they can help moisturize your throat and loosen mucus. Try to drink at least 8 to 10 glasses of fluids a day. This includes water, tea, soups, and other beverages.

8th. A moderate amount of exercise is recommended

A good amount of physical activity can help flush the bacteria out of your lungs and airways. Exercise changes your antibodies and white blood cells. Exercise also slows down the release of stress hormones. There are many ways you can work out at home, from walking around the house to doing yoga at home.

9. Follow good hygiene practices

· Practice safe cough / sneeze practices.

· Avoid close contact with people who are already sick.

· Wash and disinfect your hands regularly.

· Keep surfaces clean.

· Follow good food safety practices.

10. Try one dose of mindfulness meditation daily

Meditation strengthens the antibodies. Meditation also helps stimulate areas of brain function; These are also the areas of the brain that act as the command center for your immune system. When stimulated through meditation, they make the immune system work more effectively.

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published.

Whole Grain Benefits

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



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.


  • 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, 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 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.


Knit or crochet for those in need:

Meditative Movement with Yoga:

  • 9 to 10:15 am Tuesdays and Thursdays.


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


  • Noon to 3 pm Thursdays.


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.


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.


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


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


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


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


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


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 or 217-359-6500.


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 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.

Continue Reading

Whole Grain Benefits

The future of nutrition advice



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.

Continue Reading

Whole Grain Benefits

Are Peanut Butter and Jelly Sandwiches Healthy?



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.


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!


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.


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.

Continue Reading


Copyright © 2017 Zox News Theme. Theme by MVP Themes, powered by WordPress.