Fast Facts Friday – Beat Those Afternoon Cravings

*Diabetes Living Online*

Ever feel like you could just kill for a coffee, demolish a whole bag of salty potato chips or a chocolate candy bar? Well sometimes we get those CRAVINGS that may linger throughout the afternoon.

Fast Fact #1  – Research shows that cravings stem from the knowledge that delicious, salty and sugary foods give us pleasure. For example, when it comes to a busy work day, food can be comforting when you feel stressed or anxious, so many of us turn to our favorites to try and lessen the effect of stress. 

Fast Fact #2 -Research also shows that my motto, “in moderation,” allows you to get your sweet tooth fix without worrying about weight gain. Those who know how to limit themselves and control their portions will ultimately be able to enjoy some sweet treats and actually crave them less in the long run.

Fast Fact #3 – Many cravings are triggered if your body has gone too long without eating. So that afternoon craving you might have could actually be a sign that your body is trying to tell you “I’m hungry!”

Considering the above, what do you do? The key is to know when and how to give in to your cravings.  If you really love chocolate, don’t be afraid to eat a piece, but don’t go overboard and remember that moderation counts! You have to know your limit and your true cravings, don’t feel guilty because you had that piece of chocolate.

Eat a balance diet and snack on foods high in fiber and protein, such as fruits, veggies, string cheese, yogurt, pretzels, nuts, and granola.

Fast Fact #4 – Ice, Ice Baby! Did you know that chewing the ice from a drink not only can help you forget about your hunger craving, but will help you burn more than 70 calories a day?! Happy chewing 🙂

Hope you get a good grasp on your afternoon cravings today. Have a happy Friday everyone!

Pass the Whole Grains, Please!

 

Reach for the Raisin Bran because I’ve got some research news for ya today!

 

This is probably nothing new to most of us, but research that was supported and funded by Kellogg’s was released last week at the Experimental Biology Conference in Washington, D.C. to highlight whole grain consumption as a major contributor associated with health benefits. Researchers looked at the main components of whole grains – specifically the bran and fiber – for comparison and to better understand the impact that each have on your heart, Type 2 Diabetes, and overall body weight. Overall, both fiber and bran demonstrate a positive decrease for risk of heart disease, however it is the bran – the outer layer, which contains fiber, antioxidants, vitamins, phytochemicals, and minerals like iron, copper, zinc and magnesium – that appears to be the major active component in whole grains to reduce the risk of Type 2 Diabetes and overall body weight!

While increasing consumption of whole grains is important in general, this particular research effort proves that fiber-rich bran appears to be the most beneficial part.   What are examples of some whole grain products that YOU can add to your everyday diet? ready to eat cereals & oatmeal,                        breads & wraps, pizza dough, pasta, quinoa, rice, crackers, popcorn Don’t be fooled: products that are “100% wheat,” “multi-grain,” or “cracked wheat,” are typically NOT true whole grain products. When in doubt, check the nutrition label if you’re unsure what’s whole grain and what’s not. The word “whole” will be on the package, and whole grains will appear among the first couple items of the ingredient list. Visit the Kellogg’s Nutrition and All Bran websites for more information on whole grains, fiber, tips, recipes, and even a 7 day challenge to add more fiber and whole grains to your everyday diet! http://www.kelloggsnutrition.com/default.aspx http://www.all-bran.com/#/home

 

Eating with Special Needs – Food Allergies

 

Gluten-free, lactose-free, peanut-free, tree-nut free, shellfish-free…the list keeps going and going! Do you or someone close to you have a food allergy? Seasonal allergies are one thing, but food allergies are a whole different story…fortunately I only have seasonal allergies! The exact prevalence of food allergy is actually unknown, but it’s estimated that around 10-12 million Americans are affected.  I guess the good news is over time many kids who are affected outgrow their food allergy as they get older. In fact, several food allergies such as milk, eggs, wheat, and soy are outgrown in about 80% of the cases! It’s the allergies to other foods such as peanuts, tree nuts, fish, and shellfish that are typically not outgrown – Only about 20% of kids will outgrow these types.

Studies have been done involving desensitization AKA  giving someone small amounts of the substance he or she is allergic to over a period of time. The idea is to help the body adapt to the food without causing an allergic reaction. Sometimes it works but I’m sure it  takes a lot of time and patience!

A more recent study involved researchers from Stanford University and Children’s Hospital right in Boston, who created an approach to expose kids to small amounts of milk powder along with an allergy drug called Omalizumab. Omalizumab, better know by it’s brand name Xolair, is an anti-immunoglobulin E medication, which helps protect someone from having a reaction while exposed to a food. In the study, 11 kids with milk allergies were given Omalizumab for a total of nine weeks before being given two grams of milk protein – a lot of milk to tolerate in a short period of time. The study found the first day of exposure to the milk powder caused 4 of the 11 children to have allergic reactions. What about the rest? Well they actually tolerated the milk without any problems!  Come to find out as the study continued, the children were able to tolerate more milk powder.

This is just an example that truly offers a potential positive future for food allergy sufferers!

Read on to find out more: http://www.kansascity.com/2011/04/06/2778731/new-strategy-tested-to-battle.html#ixzz1It71jaX0

I have family, close friends and colleagues who have a food allergy. The good thing is, is that there is such a variety of food products out on the market today that cater to people with a food allergy. Imagine how people years ago dealt with them- not being able to even be in the same room as someone with a product you might be allergic to! The best part these days is, I have tried a few free products and find that they taste very much the same as whole food products!

Whole Foods’ Gluten-Free Bakehouse offers an extensive list of gluten-free products – from breads, muffins, cakes, cookies, pizza dough and granola!   http://www.wholefoodsmarket.com/products/gluten-free-products.php

What about Dairy-Free options you ask? Hannaford’s Nature Place line offers a variety of dairy free foods, from shakes and smoothies to dips and spreads. Hannaford guarantees you’ll find great, healthy, dairy-free and other special need products for all your meals! https://cornucopia1.hannaford.com/home/Contents/Healthy_Living/Eating_with_Special_Needs/index.shtml



Go Nuts and Enjoy a Healthy Snack

When I was little, I despised NUTS! You name it, I didn’t like it. Yet, as I got older I’d try some peanuts and gradually work my way to the others. Apparently, my taste buds decided to make a change because I LOVE nuts now! From peanuts to almonds, walnuts to cashews, all have great health benefits – but which stands at the top??? WALNUTS!!! In a recent study, research proved that walnuts are at the top when compared to its other nutty friends. In comparison to eight other common nuts – peanuts, almonds, pecans, cashews, hazelnuts, pistachios, Brazil nuts and macadamias – the study concluded that walnuts had the highest levels of antioxidants.

Nuts in general are a great addition to your diet, as a snack or accompanied with appetizers, meals and desserts. They are a good source of  protein, fiber, healthy fats, vitamins and minerals, and according to Joe Vinson, Ph.D., (University of Scranton, Pennsylvania) who did the nut analysis, “it takes only about 7 walnuts a day to get the potential health benefits uncovered in previous studies.” Vinson believes that there may be a gap in knowledge when it comes to eating nuts, as many people might think they are at risk for weight gain, since nuts are primarily high in calories and in fat – HEALTHY FATS though! The key thing to remember is portion control.

I encourage you to read on about this nutritious news, it could change your snacking habits!
http://www.medicalnewstoday.com/articles/220362.php

 I’ve been eating Planters NEW NUT-rition Energy Mix, complete with almonds, peanuts, walnuts and pecans combined with sweet dark chocolate-covered soy nuts and crunchy whole-wheat pretzels. Planters NUT-rition comes in a variety of mixes, snack bars and convenience packs. Great as an on-the-go snack or by your side in your desk draw at work to keep you full and satisfied! 

Here are some ways to incorporate nuts into your diet:

1) Add almonds, pecans or walnuts to a fresh salad,

2) Make a veggie or rice dish pop with toasted almonds,

3) Chop up your favorite nut and add it to cereal/oatmeal,

4) You can always add nuts to traditionally baked brownies, cookies, and muffins,

5) Top a fish or chicken dish with almonds,

6) Straight from the bowl – but remember PORTION CONTROL!

How will you incorporate nuts into your diet today??