YOU: on a Diet ( 03/01/08 - 05/31/08 )

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Play the Elimination Game

If you think something you're eating is terrorizing your tummy, try this food-elimination test.

1. Eliminate the suspect -- be it dairy products, wheat items, or processed sugars -- for 3 days in a row.
2. Keep a diary of how you feel during those days. Here are important clues to note.

Diary of a Digestive

If your digestion habits changed, your tummy felt more comfortable, or your energy levels jumped, those are sure signs that you may have a food-triggered irritability.

If adding the food back in makes you feel like you have a touch of the flu, that would be another really strong sign.

RealAge Benefit: Actively patrolling your health can make your RealAge as much as 12 years younger.

[jezzie]

Banish the Bloat
Ease that too-full feeling with these 7 easy steps.
by RealAge, Inc.

You know it. The tight, full, uncomfortable feeling in your abdomen that begs you to loosen your belt a couple of notches or change into a comfy pair of stretchy sweat pants. And it’s not because you ate too much. Your distended belly is the result of something amiss in your gastrointestinal tract.

So what can you do about this "about-to-burst" sensation? Plenty. And when you know some of the surprising things that can cause gas and bloating, you’ll be better equipped to prevent the discomfort altogether.

It’s Not What You Think

So what causes abdominal bloating? If you guessed gas, that’s a good guess. Excess gas definitely can make you feel uncomfortably full, and it can be the culprit for some people who experience bloating. Gas develops from:

* Air swallowed while eating, drinking (especially carbonated beverages), chewing gum, smoking, sucking on hard candy, or wearing ill-fitting dental appliances (dentures, retainers, etc.)
* Undigested food passing into the large intestine, where friendly bacteria break it down, releasing gas in the process. Top gas producers include undigested carbohydrates, soluble fiber, artificial sweeteners, and certain sugars found in fruits, vegetables, legumes, and dairy products.

Everyone passes gas -- anywhere between 10 to 25 times a day is considered normal. Now, here’s the catch: Many people think gas and bloating are one and the same, so when people are bloated, they’re likely to attribute their symptoms to excess gas.

But in fact, excess gas is not always the culprit. It’s possible to feel bloated even when producing a normal amount of gas. So what’s going on down there?

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The Real Culprits

The truth is, there are a number of possible causes of bloating, in addition to excess gas. One of the most common is a group of conditions known as functional gastrointestinal (GI) disorders. These disorders alter the way the GI tract works, but many of them have no known cause.

If you suffer from uncomfortable GI symptoms such as bloating, a doctor may perform lab tests to rule out diseases such as Crohn’s disease or cancer. But if if the results come back normal, it’s possible that a functional GI disorder is causing your symptoms. And there may not be an obvious reason for those symptoms.

For example, someone with chronic bloating may not have an excessive amount of gas in the intestines -- but they still feel uncomfortable. It doesn’t mean that the bloating isn’t real;
it just means that nothing out of the ordinary can be found with medical testing.

Doctors speculate that some people with functional GI disorders simply may be unusually sensitive to pain and normal amounts of gas in the gut.

# Examples of functional GI disorders: Irritable bowel syndrome (IBS)
# Dyspepsia
# Chronic constipation
# Chronic diarrhea
# Chronic bloating

Or it could be that the muscle contractions along their GI tracts are not coordinated, which can cause unpleasant symptoms. Or there could be some other yet-to-be-defined reason for their discomfort.

Recent research has shown that, for some people, abnormal levels of serotonin -- a chemical neurotransmitter that is present mainly in the digestive tract -- plays a role in certain functional GI disorders.

Bloating is a very common symptom of many functional GI disorders. In fact, up to 96% of people with functional GI disorders experience bloating.

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Irritable bowel syndrome (IBS) is one of the most common functional GI disorders, affecting as many as one in five Americans. The condition causes abdominal bloating, pain, or discomfort. People with IBS also experience constipation, diarrhea, or alternating periods of both.

The Treatment

If you suffer from abdominal bloating that is not the result of a medical condition, modifying your diet is a good first step. Change not only what you eat, but also how you eat. Follow these tips:

1. Eat small, frequent meals throughout the day.
2. Chew food thoroughly to aid digestion.
3. Sit up straight while eating.
4. Avoid drinking carbonated beverages.
5. Avoid high-fat meals; they slow digestion. Food lingers longer in the colon and intestinal bacteria produce more gas.
6. Exercise every day to help maintain healthy bowel function.
7. Reduce gas-provoking foods in your diet.

Remember -- fruits, vegetables, dairy products, and whole grains are part of a healthy diet, so talk to your doctor if you have trouble tolerating them. He or she can recommend a nutritionally balanced diet that suits your needs. You may be able to ward off the effects of gas-forming foods by taking enzymes before you eat.

For example, lactase tablets may help you digest dairy products better if you’re lactose intolerant. And Beano® tablets can help you ward off gas caused by eating legumes, whole grains, and vegetables.

[jezzie]

Several herbs are well-known digestion aids as well. Try brewing up a cup of peppermint, chamomile, or fennel tea to help ease bloating.

If that doesn’t bring relief, you can try over-the-counter medications containing bismuth subsalicylate (Pepto-Bismol®) or simethicone (Alka-Seltzer®, Mylanta®, Maalox®, Gas-X®, etc.). If your bloating is chronic or severe, your healthcare provider may recommend a prescription medication to relieve your bloating and associated symptoms.

When to See a Doctor

Usually, occasional bloating isn’t a problem. But if dietary modification or home remedies don’t alleviate your symptoms and your bloating is bothersome, ongoing, or accompanied by other worrisome symptoms -- nausea, vomiting, diarrhea, constipation, abdominal pain, bleeding, fever, or weight loss -- you should be evaluated by your physician.

The root cause of chronic bloating can be a medical condition, such as IBS, chronic constipation,
or something more serious like a bowel obstruction, Crohn’s disease, celiac disease, or cancer.

Gas-Provoking Foods

Carbohydrates -- barley, corn, oat bran, potatoes, wheat, whole grains

Dairy (lactose) -- milk, cheese, yogurt

Fruit -- apples, peaches, pears, prunes, dried fruit

Legumes -- beans, lentils, nuts, peas

Veggies -- artichokes, asparagus, broccoli, Brussels sprouts, cabbage, cauliflower, onions

Sweeteners -- fructose (found in fruit juice, soft drinks, candy, and sugary snacks) and maltitol, mannitol, and sorbitol (found in diet beverages and snacks)

So for peace of mind, don’t ignore chronic bloating. It’s very likely that with a quick checkup and a few self-care strategies -- or possibly a prescription medication from your doctor -- you can get relief from bloating and feel like yourself again.

[jezzie]

Tap Water vs. Bottled -- What Should You Drink?

Glug, glug, glug. That’s the sound a ginormous number of us make as we drink bottled water in our cars, at the gym, and behind our desks.

The sound you don’t hear is the thwack of 60 million bottles a day being tossed into U.S. landfills, where they can take up to 1,000 years to biodegrade.

If that’s not enough to turn your conscience a brighter shade of green, add this: Producing those bottles burns through 1.5 million barrels of crude oil annually -- enough fuel to keep 100,000 cars running for a year. Recycling helps, but reusing and reducing are even better.

So invest in a couple of portable, dishwasher-safe, stainless steel bottles like Klean Kanteens that won’t leach nasty chemicals into your water. (Don’t get into the habit of refilling the plastic water bottle you just emptied; the polyethylene terephthalate it’s made of breaks down with multiple uses.)

4 Reasons to Turn on the Tap

1. Tap water is tested daily. Under the Safe Drinking Water Act, local water suppliers are required to test tap water daily and to provide an annual report on the quality of the water. By comparison, the FDA examines bottled water only weekly, and consumers don’t have access to the results. Get the lowdown on the quality of your state’s drinking water.

2. Tap water is a bargain. Bottled water costs about 500 times more than tap. And if you’re into really fancy labels -- up to 1,000 times more.

3. Tap water is a tooth saver. It has more fluoride than bottled water, and that helps prevent tooth decay. (That’s right, you never outgrow your need for fluoride.)

4. Tap water can be tasty. Some places (New York City for one) have delicious water, but if you don’t love the flavor of your city’s H2O, the solution is simple: Run your tap water through a Brita or Pur filter system to help remove unpleasant tastes and odors.

The average home filter goes for $8.99 and produces the equivalent of 300 large (16.9 ounce) bottles of water before it needs to be replaced. That’s about $0.03 cents a bottle versus the $1.25 or so you’d pay in a market.

One last thing: Don't just think about making this switch; actually do it. Today. It’ll do the world -- and you -- good.

[jezzie]

Add Support, Lose Inches

When it comes to weight control, does it feel as if it's YOU against the world? Add some other players to your team to help you win the losing game.

Sure, you need to be quarterback of your waist-loss team. But you're much more likely to succeed if there's someone to high-five you when you're doing well and to give you an encouraging squeeze when you're not.

That's why we strongly recommend finding a YOU partner -- be it a spouse, a friend, or a coworker -- someone you can talk with about reaching your goals, planning your meals, and getting past your mistakes!

Studies suggest that buddying up really works, especially when it comes to exercise.

More: Make a plan to touch base with your YOU buddy every day for 5 minutes to talk about what you ate, how fast and how far you walked, and what ups or downs you experienced. Your buddy will be your sounding board and your comfort system as well as the person you're "accountable" to.

With accountability, you're more likely to make a permanent change. But you shouldn't be the only one relying on other people; try to find a support partner who needs you as much as you need him or her.

After all, the most satisfying experiences come not from the sixth scoopful of Haagen-Dazs but from sharing the knowledge and support that will help both of you reach your goals.


Reference: YOU: On a Diet. Roizen, M. F., Oz, M. C., New York: Simon & Schuster, 2006.

[jezzie]

Diversity Diet
The Often Overlooked Way to Lose Weight and Live Longer
Written by RealAge, Inc., peer-reviewed by Dr. Axel Goetz, April 2004

In the world of finance, experts advise you to avoid putting all your eggs in one basket. When it comes to your diet, a similar rule exists but with this twist: avoid filling your basket with only eggs. Just as with your finances, diversity is the smartest choice around when it comes to choosing the foods that you eat.

Applying a diversity strategy to your eating patterns can provide you with easy opportunities to lose pounds, gain years, and enjoy some of the most delicious foods on the planet.

Step inside the major food categories

You probably know all the major players in the nutrition game: vegetables, fruits, grains, dairy, meat-based foods, and fats. Getting an appropriate amount of each major kind of food every day is a good start toward eating a diverse diet. But can you name five different fruits you've eaten in the past week? Within each food category is a vast array of nutrient-rich foods, each one containing hundreds of unique substances.

The key is to get to know all the different powerful choices within each food category and to introduce these different foods into your diet on a rotating basis. With a little exploration, you can find hundreds of nutritious newcomers to add to your meals and make them more satisfying and more nutritious.

[jezzie]

Take a colorful adventure

Start by taking a trip to the grocery store and spending a little more time than usual exploring the offerings. Hit the produce aisle first and while you're inspecting the offerings, focus on the range of colors.

Richly colorful plant foods—bright berries, sunny tangerines, and dark green lettuces—contain important protective phytochemicals and antioxidants that help prevent disease and preserve health. Such healthful vegetables, fruits, and legumes are the items that are often lacking in most diets.

Pick out four or five that you've never had before or that you rarely eat, plus grab a few of your favorites, too. Make sure you see a range of colors in your cart. The following table will help you appreciate the full range of nutritional power these different colors have to offer.

Red

Make these fruits and vegetables a regular part of your diet:
tomatoes, watermelon, cherries, cranberries, pomegranates, beets, red peppers, radishes, radicchio, red potatoes, rhubarb

These foods contain the important phytochemicals, lycopene and anthocyanins, which help promote:
• heart health
• memory function
• urinary tract health
And, lower your risk of certain types of cancer.

Blue-Purple

Make these fruits and vegetables a regular part of your diet:
blackberries, blueberries, black currants, dried plums, elderberries, purple figs, red grapes, plums, raisins, red cabbage, eggplant, purple peppers

These foods contain the important phytochemicals, anthocyanins and phenolics, which help promote:
• urinary tract health
• memory function
And, lower your risk of certain types of cancer.

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Yellow-Orange

Make these fruits and vegetables a regular part of your diet:
apricots, cantaloupe, grapefruit, lemons, mangoes, nectarines, oranges, papayas, peaches, persimmons, pineapple, tangerines, squash, carrots, yellow peppers, pumpkin, rutabagas, sweet potatoes

These foods contain the important phytochemicals, carotenoids and flavonoids, which help promote:
• heart health
• vision health
• a healthy immune system
And, lower your risk of certain types of cancer.

Yellow-Green

Make these fruits and vegetables a regular part of your diet:
avocados, green apples, green grapes, honeydew melon, kiwifruit, limes, green pears, artichokes, arugula, asparagus, broccoli, Brussels sprouts, cabbage, celery, cucumbers, endive, leafy greens, green onions, okra, peas, green peppers, snow peas, sugar snap peas, spinach, watercress, zucchini

These foods contain the important phytochemicals, lutein and indoles, which help promote:
• vision health
• strong bones and teeth
And, lower your risk of certain types of cancer.

White-Green

Make these fruits and vegetables a regular part of your diet:
leeks, garlic, onions, chives, bananas, brown pears, dates, cauliflower, ginger, mushrooms, parsnips, shallots, turnips

These foods contain the important phytochemicals, allyl sulfides and allicin, which help promote:
• heart health
• healthy cholesterol levels
And, lower your risk of certain types of cancer.

[jezzie]

Discover new delicious foods

Continue in the same attitude of exploration as you move through other store aisles.

Check out low-fat options in the dairy section; whole-grain breads, cereals, grains and pastas; fish, seafood, and lean meat options.

Read product labels and learn which foods contain unsaturated fats rather than the less healthy saturated and trans fats.

Whenever possible, choose fresh, unprocessed whole foods over prepared and packaged foods, which are often highly processed, low on nutrients, and potentially full of chemical additives. Chances are you'll discover quite a few new items from every food group.

Re-balance your food portfolio

Once you have a better understanding of what's out there, it will be easier to figure out what's been missing. But rather than simply adding these foods to your diet, you need to clear some room for the new additions, otherwise you may start putting on pounds rather than dropping them.

That means taking a look at your meals and cutting back on nutrient-poor foods you eat too often. For most people, that means cutting back on refined breads, pastas, rice, and other heavily processed grain products.

Replace these with a couple whole-grain options. Studies show that choosing a mix of whole-grain cereals and breads that have been made with largely unprocessed grains, such as millet, bulgur, and whole wheat, can help boost your efforts to keep off extra pounds.

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If you routinely eat a big plate of pasta with a couple slices of bread, you're overloading on grains and neglecting the other groups. Instead, diversify the meal by taking less pasta and adding a serving of tomatoes, spinach, and pine nuts.

Strive to cover all your bases by incorporating at least three food groups into each meal. If you take this approach with most of your meals, including snacks, you'll give your body the mix of nutrients it needs to function at its best.

This, in turn, can help you avoid those energy lulls that lead to nutritionally poor food choices, especially between meals. Fill in any dietary holes at snack time.

If you're short on dairy, enjoy a cup of yogurt or a slice of low-fat cheese. Grab a handful of nuts or soybeans, also called edamame, if it's protein you need. Raw vegetables and fruits are always a wise snack choice.

Add up the colors

Expanding your food selections to include a wide range of great-tasting foods that are full of vitamins, minerals, and fiber has many benefits. But how do you know if you are on the right track?

For most people, counting servings and calories is tough to do. Try counting colors instead. You can't go wrong if you add a greater variety of colorful vegetables and fruits to each meal and push out bland colors, such as refined bread and pasta. The more colors, the greater the payoff (and food coloring doesn't count).

Also, make sure you vary your greens, reds, yellows, and purples from day to day. Green bell peppers add vitamin C or A, but don't forget asparagus, which is high in folate, and spinach, which is a great source of calcium and iron.

This diversity across and within the food groups is one of the wisest investments you can make in your most precious asset: your health. RA

[jezzie]

Cutting Back on Bread? Try This Trick

Are you at the mercy of the bread basket whenever it comes your way? Here's a tip that will get you eating less of the wheaty treat.

Instead of slapping butter on your slice, dip it in a little bit of olive oil drizzled on a plate with a smidge of balsamic vinegar. People who opt for the oil instead of the spread eat less bread, studies show.

More on Olive Oil

Another bonus with this trick: The fats in the olive oil will help boost absorption of the nutrients in your meal. Plus, unsaturated fats, like the kind found in olive oil, help sate your appetite better than saturated fats do. A little at the beginning of a meal will help you eat less overall.

More Ways to Eat Less -- and Not Miss Anything!

Eating less sounds like deprivation. But it doesn’t have to be. You'll eat less -- and feel just as satisfied -- if you follow these tips:

* Load up on beans, nuts, apples, pears, and other fiber-rich foods. Here's why.
* Focus on the water content in your foods.
* Cure your portion distortion.

RealAge Benefit: Eating a low-fat diet -- and eating healthful unsaturated fats when you do eat fat -- can make your RealAge as much as 6 years younger.

[jezzie]

Eat Up to Slim Down

If you're trying to lose weight, for heaven's sake don't starve.

Instead, change what -- not how much -- you eat, so you walk away from a meal feeling full, not frustrated. Instead of a big bowl of spicy chili, have an equally big bowl of zesty gazpacho; instead of a wedge of berry pie, have a whole pint of juicy strawberries.

In other words, cut calories and fat, not portions. It works, say scientists.

Recent research shows that eating fresher, lighter foods while leaving portion size unchanged is a good way to lose weight. This means eating foods that have a lot of water: melon, tomatoes, cucumbers, greens, carrots, grapes, oranges, jicama, radishes -- almost any veggies you eat raw, and most fruits, as well as nonfat milk and broth-based soups.

In the study, participants reported feeling satisfied after eating large portions of low-cal foods. On the other hand, when portions of high-calorie foods were reduced in an effort to lose weight, participants noted feelings of deprivation and hunger.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

[jezzie]

Fruit Salad with Yogurt
8 servings.

Fruit

1 large, ripe cantaloupe, seeded and cut into 1½-inch chunks
1 pint strawberries, hulled and halved
¼ cup fresh lime juice
2 teaspoons sugar
1 tsp. Splenda

Lime Yogurt

2 cups nonfat plain yogurt
2 Tablespoons sugar cup sugar
1 Tablespoon Splenda
2 teaspoons freshly grated lime zest
2 teaspoons fresh lime juice

In a large bowl, toss melon, strawberries, lime juice, and sweeteners. Let stand for 15 minutes, stirring occasionally.

Meanwhile, in a small bowl, combine yogurt, sweeteners, lime zest and juice, stirring until sweeteners are dissolved.
Cover and refrigerate until chilled.

RealAge Benefit: Eating a diverse diet that is low in calories and high in nutrients can make your RealAge as much as 4 years younger.

[jezzie]

Gingery Grilled Salmon Salad
Makes 4 servings

1/4 cup nonfat plain yogurt
2 tablespoons finely chopped fresh ginger
2 cloves garlic, finely chopped
2 tablespoons lime juice
1 tablespoon freshly grated lime zest
1 tablespoon honey
1 tablespoon canola oil
1/2 teaspoon freshly ground pepper
1 1/4 pounds salmon fillet (about 1 inch thick), cut into 4 pieces, skin on, pin bones removed
Watercress & Pickled Ginger Salad, untossed (recipe follows)
Lime wedges for garnish

1. Whisk together yogurt, ginger, garlic, lime juice, lime zest, honey, oil, salt and pepper in a small bowl. Place salmon in a shallow glass dish and pour the marinade over it, turning the salmon to coat on all sides. Cover and marinate in the refrigerator for 20 to 30 minutes, turning once or twice.
2. Meanwhile, prepare a charcoal fire or preheat a gas grill. (Do not use a grill pan--salmon will stick.)
3. Oil the grill rack (see tip). Place the salmon, skin-side up, on the grill. Cook for 5 minutes. Using 2 metal spatulas, carefully turn the salmon pieces over and cook just until opaque in the center, 4 to 6 minutes longer. Remove the salmon from the grill. Slip off the skin.
4. Toss Watercress & Pickled Ginger Salad with dressing and divide among 4 plates. Top with a piece of grilled salmon. Garnish with lime wedges. Serve immediately

[jezzie]

Watercress & Pickled Ginger Salad

1 clove garlic, crushed
1/3 cup drained pickled ginger plus 1 tablespoon liquid (see Ingredient note)
1 tablespoon fresh lime juice or rice-wine vinegar
1 tablespoon canola oil
1 teaspoon honey
Freshly ground pepper to taste
6 cups stemmed, washed and dried watercress
6 scallions, chopped

1. Mash garlic with the side of a chef's knife. Place in a small bowl or a jar with a tight-fitting lid.
Add ginger liquid, lime juice (or vinegar), oil, honey and pepper; whisk or shake until blended.

2. Place watercress, scallions and pickled ginger in a large bowl. Just before serving, toss with dressing.


TIP: Ingredient note: Pickled ginger is found at health-food stores, Asian markets and in the supermarket produce department.

[jezzie]

Tangy Cauliflower Salad
Makes 4 servings

1 small clove garlic, minced
2 tablespoons capers
2 tablespoons extra-virgin olive oil
2 tablespoons white-wine vinegar
1/4 teaspoon crushed red pepper
1 lemon, zested (2 teaspoons) and juiced (2 tablespoons)
8 cups bite-size cauliflower florets (about 1 head), cooked until tender-crisp (see Tip)

Whisk garlic, capers, oil, vinegar, crushed red pepper, lemon zest and juice in a large bowl. Add cauliflower to the bowl and toss to coat. Chill the salad for 30 minutes, or overnight. Serve cold.


TIP: Tip: To cook florets: In a steamer basket, cover and steam 8 to 10 minutes for tender-crisp or 15 minutes for very tender. Or microwave, covered, with 1/4 cup water for 2 to 4 minutes for tender-crisp or 3 to 5 minutes for tender. A 2-pound head of cauliflower yields about 8 cups bite-size florets.

MAKE AHEAD TIP: Refrigerate for up to 2 days

[jezzie]

Sesame Noodles
Makes 6 servings

1 pound whole-wheat spaghetti
1/4 cup reduced-sodium soy sauce
1 tablespoons sesame oil
2 tablespoons canola oil
2 tablespoons rice-wine vinegar
2 tablespoons peanut butter
1 tablespoon thinly sliced ginger
1 1/2 teaspoons crushed red pepper
2 bunches scallions, sliced, divided
3 cups snow peas, trimmed and sliced on the bias
1 medium red bell pepper, thinly sliced
1/2 cup toasted sesame seeds

1. Bring a large pot of water to a boil. Cook spaghetti until just tender, 9 to 11 minutes or according to package directions. Drain; rinse under cold water.
2. Meanwhile, whisk soy sauce, sesame oil, canola oil, vinegar (or lime juice), ginger, peanut butter, crushed red pepper, 1/4 cup scallions. Add noodles, snow peas and bell pepper; toss to coat.
3. To serve, mix in sesame seeds and garnish with the remaining scallions.

MAKE AHEAD TIP: Prepare through Step 2 up to 2 hours in advance.

[jezzie]

•Don't Worry, B Happy

Say bye-bye to mac and cheese, mashed potatoes, and brownies. There's a new kind of comfort food in town.

To feel better, eat plenty of foods rich in B vitamins. It can help stoke your feel-good fires, making it less likely you'll be moody, irritable, impatient, or depressed.

'The Food-Mood Solution'
Benefits of B Abound

Along with reversing moodiness, irritability, impatience, tension, anger, and depression, B vitamins may increase energy and promote a sense of well-being, writes Jack Challem in The Food-Mood Solution.

You can get all the B you need from a B-complex supplement or a multivitamin. Or stock up on some of the best food sources of B:

* For B1 (thiamin): wheat germ, peas, long-grain brown rice, lentils, pork, and whole-wheat bread
* For B2 (riboflavin): fortified cereals, milk, almonds, and broccoli
* For B3 (niacin): tuna, chicken, salmon, fortified cereals, and peanuts
* For B5 (pantothenic acid): yogurt, avocadoes, sweet potatoes, mushrooms, and chicken
* For B6: fortified cereals, bananas, salmon, and spinach
* For B12: chicken, turkey, milk, and eggs
* For folate: fortified cereals, lentils, garbanzo beans, orange juice

RealAge Benefit: Getting a total of 700 micrograms of folate (vitamin B9) per day in food and supplements can make your RealAge as much as 1.2 years younger.

[jezzie]

Discovering Whole Grains: A Whole Health Boost

Whole grains offer an exciting new direction to add to your cooking experiences. I like to go exploring the world of whole grains to find delicious, healthy side dishes to try for dinner (of course, whole grains are perfect for breakfast and lunch, too).

Countless nutrition studies have pointed to real health benefits from eating a diet rich in whole grains. For example, documented studies show that stroke risk was reduced 30-36%; type 2 diabetes risk was reduced by 21-30% and heart disease risk was reduced by 25-28%.

Whole grains also can play a positive role in your weight management.

A recent Pennsylvania State University study reported that a diet with plenty of whole grains can lead to weight loss and reduce the risk of several chronic diseases according to senior researcher on the study,
Dr. Penny Kris-Etherton. In fact filling up on whole grains may curb belly fat (a problem I know about!!) when compared to dieters who ate mainly refined grains like white bread.

Whole grains are an important source of complex carbohydrates, fiber minerals, and B vitamins. In many cultures, they provide most of the protein in peoples diets. However, the refining process for grains results in a loss of protein content, as well as photochemical and other health-giving compounds.

That is why experts recommend eating whole grains like oatmeal, brown rice and barley. White bread and other products made from white flour do not retain the nutrients and fiber components of the grain.