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Grains of Wisdom Spring 2007
Message From The President
February is American Heart Month, and there’s no better time to introduce your clients to a healthy lifestyle using heart wise nutrition and fitness materials. “Mom, the Everyday Athlete,” our consumer education program, continues to empower moms to nourish and energize their "inner athlete," with NEW health resources for moms battling Heart Disease, Diabetes and Obesity. We encourage you to share these free resources with your clients. This year, our continued partnership with seeMOMMYrun will include a nationwide run/walk on Saturday, May 19. This event will help create a positive image for all grain-based foods as well as provide moms with a healthy, credible community that will assist them in making healthy choices. Return to our web site in March for more details. Additionally, the WFC is proud to sponsor the Nutrition Fact Sheet in collaboration with the Whole Grains Council, entitled “Whole Grains Made Easy” in the February issue of the Journal of American Dietetics Association. Be sure to visit my blog, “Grain Talk with Marcia Scheideman," to get my perspective on the latest studies and other timely nutrition, health and grain-related issues. Be sure to use it to voice your opinion and tell me more about topics affecting you and your clients. Sincerely, Marcia Scheideman, M.S., R.D. President
Hot Topics
The Skinny on Grains and Weight Loss Eating greater amounts of whole grains, at least three 1-ounce equivalents daily, has long been associated with less weight gain over time. Recommend that your clients mix up their meals with whole and enriched grains to reach their weight goals. Whole Grain Definition Whole grain products are made from the entire grain kernel. Whole grains may be eaten whole, cracked, split, flaked or ground. Most often they are milled into flour and used to make breads, cereals, pasta, crackers and other grain foods. For instance, whole wheat flour, wheat kernels (berries), brown rice, barley and oatmeal are considered whole grains. A whole grain food must deliver approximately the same relative proportions of bran, germ, and endosperm found in the original grain. How to Achieve Your Goal “Hungry” and “unbalanced” are two ways to describe the result of unhealthy carbohydrate-cutting. While decreasing intake of foods high in sugar has been shown to aid in weight management, eliminating or reducing carbohydrates may work against this goal. Whole and enriched grains and fruits and vegetables provide carbohydrates that are filled with healthy nutrients, such as B-vitamins, minerals and antioxidants that contribute to good nutrition and satiation. A balanced diet is one of the first steps to successful weight loss or maintenance. How to Help Your Clients Apply “Whole” Nutrition Going the “whole” way is easy if taken one step at a time. Consider a simple dinner such as chicken and rice, accompanied by a salad and a roll. Give this meal a whole grain makeover by serving the chicken with bulgur seasoned with sautéed mushrooms and onions, and choose a whole wheat roll. What’s more, the bulgur can be made in bulk ahead of time, providing a time-saving shortcut that can last throughout the week, and an increase in fiber, which is necessary for a balanced diet.
Study Spotlight
*How Whole Grains Help the Heart—A Valentine’s Day Special* Take heart this month in thinking about the benefits of whole grains for cardiovascular health. A study in Preventive Cardiology shows that low-carbohydrate diets may increase unhealthy fat and cholesterol intake while decreasing consumption of heart-healthy grains, fruits and vegetables. Previous research demonstrated that whole grain consumption improves markers of cardiovascular health such as blood lipid levels. The likely heart health promoting nutrients in whole grains include antioxidants (trace minerals and phenolic compounds), phytate, phytoestrogens, plant stanols and sterols. Translate the heart-healthy nutrients in whole grains into a delicious Valentine’s Day meal such as whole grain pasta tossed with sautéed shrimp and plum tomatoes. Or, serve roasted oysters with a crusty loaf of 100 percent whole wheat bread. And, don’t forget dessert, a 1-ounce portion of delicious dark chocolate, 60 percent cocoa, provides heart-healthy flavonoids, a type of antioxidant that may lower risk of cardiovascular mortality, according to researchers at Harvard University. Nutritional Metabolism (London), 2006 January 3, 3:2
Ask Marcia
Susan asks, “Negative public feelings over carbohydrates still persist today. How can I address the positive role of carbohydrates in the diet?” It is true that many people still have a negative perception of “starches” or “carbs” thanks to the low-carb diet fad. However, the United States Department of Agriculture recommends six 1- ounce servings of grains each day, half of which should come from whole grains. So, let’s take a look at the function of carbohydrates in the body, as well as the role of whole grains in a weight maintenance or weight loss program. Carbohydrates, a macronutrient found in whole grain products, provide the body with energy in the form of glucose, or sugar. Once we eat a carbohydrate source, such as whole wheat bread, our saliva starts breaking down carbohydrates into the useable form of glucose. Carbohydrates can provide a quick or slow-reacting energy source that is necessary for brain and muscle function. One gram of carbohydrate equals four calories. Keeping this in mind, one slice of whole wheat bread contains about twenty grams of carbohydrate and about 80 calories from carbohydrates. Whole grain products are also good sources of fiber, which leaves you feeling fuller for longer. For this reason, whole grain products can be an effective part of any weight maintenance or weight loss diet. Fiber found in whole grain foods also slows the absorption of glucose by our cells, so people with type 1 and type 2 diabetes can benefit from eating whole grains with their meals and snacks, which will help maintain healthy blood sugar levels.
Meet and Greet
Your chance to meet our president, Marcia Scheideman, is right around the corner. Marcia will attend the following events: • Human Nutrition Stakeholder Workshop sponsored by ARS in Washington, DC, February 13-14 • Independent Bakers Association Winter Meeting in Palm Beach, FL, February 25-28 • Commodity Classic in Tampa, FL, March 1-3 --Visit the Wheat Foods Council’s booth to meet Marcia and learn more about the organization • The Baking Industry Suppliers Association & American Society of Baking Winter Summit in Chicago, IL, March 4-6 • American Bakers Association Annual Convention in Palm Springs, CA, March 18-21
Fast Fun Facts
Laughter may truly be the spice of life—and it may be a slim-down strategy as well. A recent study, entitled Energy Expenditure of Genuine Laughter, showed that laughter caused a 10 to 20 percent increase in energy expenditure. Bottom line: 10 to15 minutes of laughter per day could increase total calorie expenditure by 10 to 40 calories.
WFC in the News
The Wheat Foods Council’s “Grain Talk with Marcia Scheideman” was featured in the November 7, 2006 issue of Milling and Baking News. The article referenced Marcia’s blog posting on the Italian study, linking bread consumption to cancer. Marcia had the opportunity to provide her perspective on folate deficiencies in women in the January 13, 2007 issue of The Baltimore Sun. The article addressed the need to increase the FDA folate fortification requirements due to recent reports that blood folate levels of women have dropped.
Highlights of Upcoming Events
Pack a Perfect Picnic Summer Food Safety Healthy Makeover—Pasta Salad Great Grilling Tips
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