Healthy Grains – Brown Rice and Rice Bran

By Lambert Klein

When thinking of healthy foods does brown rice or rice bran come to mind? It is common for us to have a list of favored healthy foods; our favorite fruits and vegetables; skinless white meat chicken; yogurt and low fat cheese.

Then there is that list of foods that brown rice may be on. The list of foods one knows is healthy like brown rice or rice bran and maybe they’ll try it one day; or not. Healthy grains like brown rice or rice bran are usually on this list.

Consciously, the choice is made for white rice instead of brown rice; processed baked goods instead of something with perhaps a healthy grain like rice bran on the ingredient list.

We opt out of the chewy texture and nutty flavor of a natural whole grain item like brown rice; or the unexpected sweetness of a rice bran product? If you had a choice and were ordering take out, would you look on the menu for brown rice? Would you go out of your way to inquire if brown rice were available at your local Asian restaurant?

I’m not talking about the fried rice that just happens to be brown from the cooking and seasoning process; I’m talking about unadulterated brown rice.

Hopefully we haven’t lost something in the low-carb revolution; the part of the message about needing grains like brown rice in our diets to aid in digestion; fight constipation; control blood pressure; and perhaps lower LDL cholesterol in the fight against heart disease.

In addition brown rice provides our bodies with healthy nutrients like magnesium, phosphorus, copper, thiamin, niacin, fiber, iron and vitamin B-6. Brown rice is a staple with other healthy grains in vegetarian and macrobiotic diets for these nutrients. It also has three quarters more dietary fiber than white rice.

The benefits of whole grains may not mean that every individual on the planet needs to follow the recommended guidelines.

Individuals seeking medical attention for diabetes or allergies may receive special nutritional advice from professionals regarding their diet. However adding the right mix of vegetables and healthy grains to your diet is smart eating.

No doubt your taste buds will need some time to adjust. Make your brown rice selection with care. Check labels to ensure a freshness packing date. Since brown rice hasn’t been through the same processes as white rice the expiration date may not be as lengthy. Stale brown rice will taste rancid and shouldn’t be eaten.

Make the transition of adding brown rice or rice bran to your diet a slow process. Gradually swap out processed foods for a smart food like brown rice and rice bran. Read ingredient labels; find whole grain breads that list rice bran in the first few ingredients.

Ask your favorite Asian restaurant if they serve brown rice in place of white rice. Mix it with white rice in a favorite recipe like stuffed peppers until you’re used to the nutty whole grain goodness of the brown rice on its own. In no time your taste buds will be thanking you.

Learn how to stay healthy naturally with rice bran.

http://www.1thinkhealthy.com/

10 Easy to Find Super Health Foods

By Debbie Mumm

These ten health foods are some of the healthiest that fit within these three criteria….

* Are a good source of fiber, vitamins, minerals and other nutrients.

* Are high in phytonutrients and antioxidants, like Vitamins A and E and beta carotene.

* May help reduce the risk of heart disease and other health conditions.

These 10 Super foods are all easy to find too! They are listed here in alphabetical order.

1) Apples ~ Apples are a wonderful source of soluble fiber that can help lower blood cholesterol and glucose levels. They are are a great source of Vitamin C… an antioxidant that protects your body’s cells from damage.

2) Almonds ~ Almonds are packed with nutrients – fiber, riboflavin, magnesium, iron and calcium. Almonds have more calcium than any other nut. They are also good for your heart. They have monounsaturated fat which is a healthier type of fat that helps to lower blood cholesterol levels.

3) Blueberries ~ Blueberries are a rich source of plant compounds. Blueberries may help prevent urinary tract infections. They also help improve short-term memory and promote healthy aging.

4) Broccoli ~ Broccoli is a great source of Vitamins A and C. It is also a good source of calcium, potassium, folate and fiber.

5) Red Beans ~ Red beans, like small red beans and dark red kidney beans, are good sources of iron, magnesium, phosphorus, copper and thiamine. They are a great low fat source of protein and fiber. Red beans may help prevent chronic diseases like heart disease and cancer.

6) Salmon ~ Salmon is a great source of omega-3 fatty acids – a type of fat that makes your blood less likely to form clots that can cause heart attacks. Omega-3’s also protect against irregular heartbeats that may cause sudden cardiac death, lower blood pressure and reduce the risk of a stroke.

7) Spinach ~ Spinach is high in Vitamins A and C and folate. It’s a good source of riboflavin, vitamin B-6, calcium, iron and magnesium. It may also keep your hair and skin healthy.

8) Sweet Potatoes ~ Sweet Potatoes are high in the antioxidant beta carotene. These help slow the aging process and reduce the risk of some cancers. Sweet potatoes are a good source of fiber, Vitamins B-6, C and E, folate and potassium. Like all vegetables they are fat-free (until you add the butter) and low in calories.

9) Vegetable Juice ~ Vegetable juice has most of the vitamins, minerals and other nutrients found in the original vegetables and is an easy way to include vegetables in your diet. Tomato juice and vegetable juice includes tomatoes, which are a good source of lycopene, an antioxidant which may reduce the risk of heart attack and cancers. Some vegetable juices are high in sodium so read the label for the low-sodium variety.

10) Wheat Germ ~ At the center of the wheat grain is the wheat germ. It is a highly concentrated source of nutrients and also contains protein, fiber and some fat. It is easy to sprinkle in foods, cereals and mixes.

Debbie Mumm is an Indoor Air Specialist in northern IL. She has been working in this industry since 1996. Clean indoor air is just part of what is necessary for good health. To obtain FREE reports, discounts and healthy home tips register at http://www.healthy-environments.com

Heart Healthy Diet Tips – Avoid These Unhealthy Foods

By Barbara Chevaux

A high percentage of Americans are overweight and at risk for heart disease. The leading cause of obesity in the U.S. is the consumption of unhealthy foods such as fast food, which tends to be loaded with trans fat and saturated fat. If you can’t cut out fatty foods entirely, then it is important to minimize how much you consume in order to maintain a healthy heart and cardiovascular system. Here are five types of food items to avoid.

1. Restaurant Fried Food – The oil used to fry foods in restaurants and fast food joints isn’t very healthy for your heart. Most fried foods at restaurants contain trans fat – a type of fatty acid that is bad for your cardiovascular system.Some restaurants are beginning to use trans fat free frying oil. Many fast food restaurants publicize this change but you can ask what kind of frying oil is used in any restaurant. If you aren’t sure, avoid fried foods at restaurants. Even if they aren’t high in trans fat, fried foods are often higher in total fat than other menu options. Instead, choose broiled meats, fresh side dishes of beans or vegetables and non-pastry desserts.
2. Full Fat Milk (as an everyday drink) – Many people have switched from drinking whole milk to lower fat versions – nonfat milk (skim), 1% milk (low fat) or 2% milk (reduced fat). If you haven’t made the switch, do it today!One glass of whole milk contains 4.5 grams of saturated fat, compared with 0g in skim milk, 1.5 grams in 1% milk, and 3 grams in 2% milk.
3. Processed Foods High in Sodium – With the abundance of foods available in our supermarkets, it’s easy to rely on the convenience and flavor of processed foods. But it’s hard to eat a low sodium diet when you eat a lot of pre-processed packaged foods. Canned soups, frozen meals and packaged snacks are just a few items you find at the store that can be very high in sodium.Look at the food label for the sodium content. The goal for a healthy adult is to eat less than 2300 mg sodium per day. If you have heart disease or a high risk of heart disease, eat less than 1500 mg per day.

   In place of these items, choose fresh or homemade alternatives. Eat fresh fruits and vegetables with little added salt, homemade baked goods, simple meals and healthy snacks like whole grains, nuts and seeds.

4. Processed Foods Containing Trans Fat – Trans fat is found in many processed foods and scientists now know that eating trans fat can raise your risk of heart disease. Even small amounts of trans fat can be harmful. Even if the trans fat value is zero, avoid foods with hydrogenated vegetable oils in the ingredient list.Foods to be watchful of are margarines, baked goods, packaged pie crust, microwave popcorn and some frozen vegetables like frozen french fries. Be careful of bakery items, too. Baked goods from smaller bakeries are often not required to list the nutrient content of the food. So the trans fat content is unknown. Ingredient lists are required, however, allowing you to avoid baked goods made with hydrogenated or partially hydrogenated vegetable oils.
5. Soft Drinks – Drinking soft drinks everyday can be unhealthy for your heart. Regular soft drinks are very high in sugar, which means lot of calories and no other nutrient benefits. And even diet and low-calorie soda have been shown to be associated with a greater risk of heart disease. One reason may be that your body has a hard time maintaining a healthy weight when you drink soda.Breaking the soda habit can be tough. One of the best things you can do to help get to a healthy weight is to drink water or milk with meals and water to quench thirst. That way, you can save the calories for healthy foods.

Remember, you may not be able to completely eliminate unhealthy, fatty foods from your diet but by cutting back you will be increasing heart health. Exercising for 20 or 30 minutes per day, coupled with dietary improvements, could extend your life by years — not months!

Barbara Chevaux is an accomplished heart health and fitness writer whose material can be found on HeartMart.com. Chevaux earned a Master’s Degree in Human Nutrition and has been a freelance writer for over five years. She spent most of her professional career in the food industry, where she was involved with researching the potential heart health benefits of consuming dark chocolate. HeartMart is a free website that includes information about heart disease and keys to a healthy heart, including heart healthy diets and dietary supplements such as Omega-3 fatty acids.