Befuddled By Bread

I don't know about you, but I absolutely dread buying bread.  In fact, when bread is on my grocery list (yes, I'm 25 & I make a grocery list) I make sure I'm well prepared!  No joke people, the bread aisle is not to be taken lightly.  I mean there is like an entire wall dedicated to bread alone.  Brain teasers like cracked, fiber, whole-grain, wheat,&  multi-grain, send my ADD  into over-drive.  I often feel like I'm in a real life version of "Where's Waldo?"  I know the right bread is out there, but finding it is tricky!  There has got to be a way to stop this insanity!  Let's start with the basics because that is typically how it goes.  You don't just pick up a basketball & expect to join the NBA, so how do you expect to waltz into the bread isle without any dance lessons?! 

Let me introduce you to the wheat kernel.  This whole grain is like meeting someone new.  There are layers there that don't just come out for anyone.  Let me elaborate...

     * When you first meet someone you pretty much get the basics.  Nothing too deep.  So, I give you Bran.  This is the kernel's outer layer of grain.  You will find your B-vitamins, trace minerals, & fiber here.  More time is being spent together which probably means conversation will go a bit deeper than the weather & what you had for dinner last night.  Meet germ, your kernel's middle layer.  You will still see the B-vitamins & trace minerals you fell in love with, but he reveals to you a little protein in this layer.  Fun surprise!  Before you know it you're beginning to get deep, & out of nowhere you hit the comfortable stage.  You know what I'm talking about. We all have those people we are just ourselves around.  Our filter is off & they know  about everything there is to know about us.  I'd like to introduce you to the endosperm.  This inner part of the kernel contains the protein, carbohydrates, & some vitamins & minerals.  It's the whole part of a person that we come to love.  This is why white bread just doesn't seem to cut it.  White bread is one-dimensional - the rest of it's personality has been stripped away leaving just the endosperm. It's kinda like meeting the most attractive person on earth, & realizing it's more fun to watch paint dry.  I rest my case, white bread you do nothing for me so our relationship has got to end. 

PERK UP!  I know you are devasted about your break-up with white bread, but have I got something for you!  I'd like to introduce you to white whole wheat or whole grain white bread.  This white bread doppleganger is typically made from an albino type of wheat.  White whole wheat flour is just as nutritious as regular whole wheat flour, but just has a milder taste & texture.  Go ahead, crank up Usher's "U Remind Me," as you butter your new love, the one and only white whole wheat flour bread.

Aren't the terms "whole grain" &"fiber" like synonyms or something?  I'm so glad you asked!  Whole grain does not mean fiber.  Whole grain can come from any type of grain: oats, wheat, rice, barley, etc....you get the picture.  Depending on the bran, germ, & endosperm content of the kernel, the fiber content will vary.

Time to bust out your glasses people because some reading is required.  You know that tiny fine print under the nutrition label on your colorful plastic bread package?  That's right, I'm asking you to read it. A company has to list its ingredients on the package, it's actually a law.  The first ingredient listed is king...meaning it will be the most prevalent in the product. Understand? Good!  So to make sure you're getting the top quality product you deserve, it's best to look @ the ingredient list - not just the front of the package.  "Whole grain" or "100% whole grain" should be numero uno (that means #1... please take a moment to admire my Spanish) on your list.  Whole grain meaning those talked about earlier: oats, wheat, rice, barley, etc.  Some additional help when gearing up for battle in the bread isle;  wheat flour, unbleached wheat flour,"multi-grain, & enriched are just descriptive ways of saying refined flour.  Those tricksters!!  Besides the ingredient list you might want to take a gander at the nutrition label right above it.  The following tips may help you decipher between the good guy or the imposter.
     1.  Calories - 100 or fewer per slice.
     2.  Fiber - 2g or more per slice.
     3.  Sodium - 225mg or less per slice. 
Whew, I must say this involves some extensive training!  I have confidence in you though, & feel you are equipped & ready.  Whoops, one more thing, in all my exasperation I almost forgot to mention whole grain protects heart health, manages weight, reduces cancer risk, & reduces diabetes risk..  Information noted & loaded...bring  on that bread isle!


-   The helpful information & advise on what to look for upon purchasing was taken from another dietitian @ sparkpeople.

Heart Medicine?

Being a dietitian (consider this bonus knowledge, dietitian is spelled with a T not a C), many people tend to think I eat 10 grapes for breakfast, a handful of carrots for lunch, go crazy on a salad for dinner, & that looking at a potato chip will put me in my grave.  Well, I'm here to tell you I actually eat like a "normal" person, give or take a tofu dish or a meatless burger here & there.  As much as I would love to live up to the standards that you think I do, I don't!  That's right folks, I have to actually make an effort to eat my fruits & vegetables.  So please don't think any less of me when I tell you my favorite food is chocolate.  That being said, I do feel the need to justify the healthy side of my addiction & had to jump at the chance to enlighten you on the awesome benefits of dark chocolate. 

First things first, not all chocolate is equal. Chocolate is made from the cacao bean which is the healthiest form of chocolate there is.  However, cacao beans are extremely bitter so we need to add some stuff in there to make it more palatable.  This is why dark chocolate tends to have more nutritional value because it is closest to the cacao bean with the least amount of additions.  The higher the percentage of cacao the more nutritional benefit you will obtain. This is why  I'm going to spend my time talking about the Mercedes of sweets, dark chocolate or DC for short.  Let's face it, we're BFF's,  he's been there through the good & bad times so a nickname is well deserved.

DC has been linked with cardiovascular health by lowering cholesterol, slowing harmful blood clot formation, & regulating blood pressure.  I can now fully appreciate why my mom had to have her heart medicine everyday, & you will too in a matter of minutes....
     1.  Lowering cholesterol:  LDL cholesterol (you know, the bad kind) & coronary disease are friends meaning they are typically linked together. They would be the kind of friends categorized in the "wrong crowd" that your parents would probably not want you to hang out with. You see, when LDL cholesterol is oxidized - WAIT, hold up...in English please.  Oxidized LDL means that the LDL cholesterol reacts with free radicals (remember, the guys that travel alone, but can cause damage) & start causing ruckus.  So basically LDL & the free radical gang are nothing but hoodlums.  Lucky for you, DC & his antioxidant posse swoops in to save the day by stopping the free radical chain before any damage can occur.  I won't judge if as you bite off a square of chocolate you mutter, "LDL & gang your party in my body ends here, bwahaha." 
     2.  Slowing harmful blood clot formation:  when cells build up along the walls of your arteries it can contribute to plaque & blood clots which in turn can cause arterial blockage.  Meet atherosclerosis.  Atherosclerosis is a condition in which fatty material collects along the walls of your arteries which then thickens, hardens, & could eventually block your arteries. Now that's a sticky situation.  Thanks to the flavonols in DC, a type of flavonoid - which to refresh your memory has antioxidant qualities, blood platelets are less sticky and not able to clot as well. 
     3.    Got high blood pressure?  (also a risk factor for heart disease) Studies have shown that consuming a small bar of dark chocolate daily can reduce blood pressure in those with hypertension. It helps your arteries to relax & widen which promotes good blood flow.  Hmm, too bad I'm gonna guess that their definition of a small bar is not the same as the serving I was hoping.  Bummer.

Oh DC, you seem too good to be true & we know not everyone is perfect, so what is your flaw?  DC happens to be high in fat.  Here's a light at the end of that tunnel though.  The natural fat found in chocolate (called cocoa butter) is high in saturated fat, so many people wrongly assume that it’s not good for you. HOWEVER, most of the saturated fat content in cocoa butter is stearic acid, which multiple studies have shown does not raise blood cholesterol levels. As far as fats go, it’s the added fats that are causing all the problems. So if you are a milk chocolate lover more  added butterfat is found, which sadly to say can raise your blood cholesterol levels.  Milk chocolate has less antioxidants & is lower in other valuable phytochemicals.

The pressure of choosing the right kind of chocolate is in your hands!  Watch it you power hungry people, remember to choose wisely & eat in moderation.  Try to restrain from pickin' that chewy-caramel-marshmallow-nut covered dark chocolate mega-sized candy bar & trick yourself into thinking you're making the right decision.  All that extra crap is going to add fat & calories.  As much as I would love to tell you how much to consume everyday to reap the benefits of what I talked about above, there is actually no established serving size at the moment as more research is needed.  I don't know about you, but I feel empowered!  I can now indulge in my chocolately goodness love affair guilt free, unless of course I down the entire package in one sitting.  Have you had your heart medicine today?

Beans on Branches.

Ed-uh-mom-ay. Say it really fast. I'll give you a second to work it out.......................times up! If you mastered that pronunciation then give yourself a pat on the back, a self high-five, or if you're feeling the celebration dance, knock yourself out!  I know what you're thinking, Tenile sure did miss her calling as a Mad Gab writer.  J

 Edamame.  Don't you like that sneaky originality of the name?  It sounds worldly & pompous, but in all actuality just means beans on branches.   You're really just fillin' up on fresh green soybeans that are harvested before they harden...who would've thought?!

 How do these pea pod look-a-likes taste?  I wanted my words to arouse your appetite for this succulent soybean so I looked up tons of descriptive words.   I also tried to descibe my own personal experience, but alas, my brain was fried.  So instead, I hopped on the Internet to see what the wonderful people of google could tell me about the taste   Expecting to be blown away, all I could find was the following, "edamame has a sweet nutty flavor."  Not exactly the "wow" factor I was going after, but I guess it'll have to do.

High in protein, low in fat, & go ahead & throw some fiber into the mix as well because that is what you're gonna get with this lovely legume.  The protein and fiber will keep you full & help keep your growling stomach at bay.  I should also mention that the fat in edamame is of the heart healthy kind (monounsaturated & polyunsaturated).  Quadruple bonus!!!

Since my goal is to make you informed foodies, I do have to bring this slight controversy to your attention about the benefits of soy. While I know we all love our controversies, I'm guessing the soy dispute has not left any of you losing sleep. I won't delve into all the details, but just let me give you the low down. Soy has been linked to the reduction of heart disease but the American Heart Association (AHA) says "not so fast."  "Soy and cardiovascular disease prevention is the most studied of all soy-health related links, but because of limited or inconsistent data, no real conclusions can be reached about its effects on health.  According to a soy expert, try to aim for 2-4 servings of soy per day. "

If you are going to order edamame on your next five-star dinner date with your own version of David Beckham or Gisele Bundchen, let me spare you some embarrassment & tell you how to go about eating edamame.

         Eating Edamame for Dummies:
                                                                           
              1. Pick up the edamame between your index finger & thumb (preferably you have freshly washed hands and/or hand sanitizer available).
             3.  Place one end of the pod between your teeth, bite down, & pull the pod out.  This will cause the beans to pop out of the pod & into your mouth.
             5.  Take your time.  Having to perform the Heimlich maneuver on your date probably doesn't rank in the top 5 turn ons.
             6.  Discard the pod in the appropriate place.

This just in: You can also purchase edamame at your local grocery store!  They are typically flash frozen & salted so all you have to do is boil them.  Top your salad, eat them plain, or throw them in pasta to take your dish to the next level.  Bon appétit!  ...& don't be surprised if your taster asks for more!!

Kickin' It With Kefir

Milk fermented with kefir cultures...if that doesn't make you question where your cow has been then nothing will. The stuff in the bottles pictured above is called Kefir, a low fat cultured milk smoothie. Trust me when I say the stuff is amazing & one of my favorite things to drink!

What is it exactly?  According to the bottle, Kefir is the champagne of dairy, so apparently we're rolling high class today.  What?! No smokin' sneakers to get to your refrigerated section for a swig of this dairy champagne? Well you'll change that apathetic swagger when Kefir tops the charts in Moo-town.

I don't know why I feel the need to give a history lesson, but I guess I just have the urge to share random knowledge so you will be prepared to answer that wacky question correctly on 'Who Wants to be a Millionaire' (I do expect a thank you card in case of that scene playing out in your favor).  Kefir was originated by shepherds of the Caucasus mountains.  They discovered that fresh milk carried in leather pouches would ferment into an effervescent beverage.  I have come to the conclusion I would need to plan a career change if I was living in that time, because I really don't think I am brave enough to try spoiled food from a pouch.  Kefir is the fermentation of the kefir "grain," which looks like miniature cauliflower that range in size from wheat kernels to hazelnuts...
       
I promise, the actual drink is smooth...no balls of fermentation will you have to gulp!  These fermented kefir grains contain the magical substance of live probiotic organisms. Awesome, just the fact you were looking for to send you over the edge to consumerism. I don't even know if I'm convincing myself of this product at the moment.

I like to think of Kefir as drinkable yogurt on steroids. I say this because yogurt typically contains two or so live active cultures (probiotics) while Kefir has about 10! Kefir also contains beneficial yeast in combination with its live active cultures, another thing yogurt lacks. Sorry yogurt, it must totally blow to be the dead beat of the family.

According to the Kefir bottle & published research, probiotics enhance your immune system & help balance digestive health. So guess what I'm going to delve into now? You got it...

     Probiotics-->  live organisms (aka bacteria) that are similar to beneficial microorganisms found in our very own human gut.  A normal human digestive tract contains around 400 types of probiotics...who would've guessed we're just a ball of walking bacteria?! These probiotics are helpful in breaking down food, reducing the growth of harmful bacteria, & promoting a healthy digestive system. In most cases, people use probiotics to prevent diarrhea caused from antibiotics. I apologize for going there, but you must be informed! Antibiotics kill good bacteria along with the bacteria that is causing the illness. Probiotics are usually found hanging out in yogurt, fermented soy, and dairy products. 

             Post script:  Make sure you aren't confusing probiotics with prebiotics.  Prebiotics work alongside probiotics to stimulate their activity.  Prebiotics are not digested & are useful to help keep the flora of the large intestine up to par. Good night, talk about a brain workout! I think you just earned the right to crawl back into bed. I'm sure your boss wouldn't care if you called in sick from mental exhaustion.  You are developing a better self...who can argue with that?!

 Kefir comes in a variety of flavors & I recommend either peach or strawberry.  I've  yet to have a flavor I didn't like (I must admit, I've only tried 3 different flavors, but so far so great!). You can drink it plain, make a smoothie, or whatever other creative idea you chefs out there have. Who knows, a Kefir kegger might just be what your weekend needs!  WARNING: Due to Kefir's alcohol free content, over-indulging makes one responsible for actions, speech, & conduct. J 

Green With Envy

Although we are not supposed to covet our neighbors possessions, being human makes that one, mighty task! Have you ever met someone who has it all: brains, looks, personality, style, etc? Their life seems to be like a movie & if you're lucky enough to audition you just may land a spot as the extra on their set.  Well, I feel that is exactly how most produce would feel about the star, asparagus. Rumor has it this particular veggie has been considered the most nutritionally well balanced vegetable in existence. That's like landing the #1 spot on the 50 most beautiful people list! It was even considered to be a luxury vegetable in ancient Rome, Egypt, & Greece...one bite kinda makes you feel like royalty - no judgement here if you feel the need to bust out a crown & purple robe at the dinner table on asparagus night.

For those of you slightly confused because you have yet to down your first cup of coffee, since I know you wake up, realize it's Friday, & immediately go online just to read what I have to say, let me catch you up...I am not talking about a fruit this week. I decided that there are too many awesome foods out there to only focus on fruits.  I know what you're thinking...this girl can't be contained, she's out of control, what will she come up with next!? All I can say is palette cross-training never tasted so good!

Back to the point..

Like I said, asparagus is quite the envy of its peers...as it should be!  He is the talk of the town with his lengthy svelte appearance, he has just the right amount of taste (not too over-powering, not too bland) & he's packed with nutrients. I mean what more could you ask for?!  What's his secret?! You know the saying, "behind every great man is an even better woman."  Apparently, Mr. Asparagus has been quite the ladies man because it is taking a team effort to make this one fabulous dude.  While asparagus is quite the nutrient powerhouse, let me elaborate on just a few nutrients that he is linked with most often:
       Folate-->  Linked with the mega-star since his rise to fame, this gem is responsible for preventing neural tube defects (these are considered to be the most common disabling birth defects). How does she do it?! Funny you should ask, you see, folic acid  is necessary for developing the neural cord that encloses the spinal cord. For those of you that slept through forget your anatomy, the spinal cord is the main pathway for information connecting the brain & peripheral nervous system. Here's a thought, with Mother's day just around the corner, instead of the typical flower and candy combo...go for the gold with a homemade card!  Thank her for downing those green leafy veggies, strawberries, & whole grain breads so you could function like a normal human being, physically speaking.  Any mental issues you may have are beyond my realm of expertise. Feel free to thank me when you out-shine your siblings at gift giving time.
     "Way to be heartless & predictable with the platinum bracelet Samantha, while I will go ahead & amp; thank mom for the sacrifices she made while I was in the womb."     
     Vitamin C-->  Asparagus wouldn't be considered a mega-star without being linked to this leading lady. Vitamin C continues to make her way around town, wonder if she gets paid for all her appearances?  Quick recap, vitamin C: aids in iron absorption (this is important for your red blood cells), collagen formation, cell function, & wound healing.  
      Potassium-->  Here's a welcomed new face! Potassium is important for heart function & plays a major role in muscle contraction (we're talking about both skeletal & smooth muscles), making it important for normal digestive and muscular function too.      

Did you know there are over 300 varieties of asparagus & only 20  are edible. Probably not, so you are totally welcome for that piece of information that you will probably never use. Edible asparagus is divided into 3 categories:
     1. Green: I'm sure you are familiar with this as it is the most common type & quite fabulous if I do say so myself.  If you are not familiar with asparagus you can eat it raw (I'd recommend some kind of vegetable dip to go along - low fat of course) or cooked.
     2. White: It's grown in the dark and is typically more tender, but has less flavor & is more expensive. I've never claimed to be a genius, but why bother your taste buds?! " Hi, I'll take the more expensive, less tasty version please, JUST because I look cool buying it. " 
     3. Purple: this tends to have more of a fruity flavor or so says the Internet, I've never had it, but I'm sure it's great!

So, there you have it, your day can officially start! Now ditch your daily doughnut and head for healthy. Make sure you cheer for the right team this weekend. See, I'm even being politically correct by not forcing my views on you.  I already know in my heart you'll be cheering for Butler. Happy Friday!