What Does Whole Grain Mean?

Many years ago the push toward eating more "whole grains" began and wheat flour bread replaced the white bread of a generation ago. What does it really mean and why is it important to eat "whole grains"? I thought I would try to touch on that topic today. There is so much information out there, but I would like to explain to you what a whole grain is, why it's important, and what milling and refining do to whole grains.

Grains are basically seeds of the plant they come from. They contain three basic parts as you can see from the diagram above. The bran, endosperm and germ.

• The bran is the tough outer coating that protects the grain. It contains several layers which contain minerals, fiber, and significant amounts of B complex vitamins, trace minerals, and phytonutrients.
• The endosperm is the starchy bulk of the grain which nourishes the seedling during its early growth before it's leaves have begun photosynthesis. The endosperm is made up of starch granules packed into tiny compartments, the walls of which are mostly protein. The endosperm also contains a few B-vitamins.
• The germ of the seed, upon germination and sprouting, gives rise to the first tiny leaves and rootlets. The germ contains contains vitamins, oils, and proteins and is especially high in essential fatty acids, vitamin E, B-complex, and trace minerals.

Milling, refining, and processing rob the grain of it's nutrients in two very important ways.

1. Most of the time when a grain is milled and processed to make bread, the bran and the germ are discarded and bread is made from the endosperm. The bran is discarded because it's tough and fibrous and will make bread more dense and hard. The germ is discarded because it contains oils that will over time become rancid, so discarding the germ will extend the shelf life of the product. Here is the problem with this though. The bran and the germ contain the most nutrients and the endosperm contains energy the body would use to assimilate these nutrients. So, when you discard the nutrient rich bran and germ, you are left with alot of empty calories. Some estimate that as many as 22 natural vitamins and minerals are removed through the milling process. When purchasing bread, don't just look for wheat or oat flour. Instead look for the word "whole" preceding the type of grain. For instance, whole wheat flour, whole barley flour, or whole oat flour.
2. Grains are fantastic storage food. A grain can lie dormant for a very long time and with it's hard outer covering, all the nutrients will be intact. When a grain comes into contact with moisture or is cut open and air hits the germ and endosperm, the seed comes to life and if it isn't planted it dies and the nutrients are lost. At the moment you cut open a grain you have the most nutrients possible and then they slowly decay and become useless. How long has your whole grain bread been sitting on that grocery store shelf? How long have those whole grain crackers sat in your pantry? This was startling to me when I thought about all of the organic "whole grain" breads, crackers, and cereals I had been buying and how very little actual nutrition they probably contain. It is better to consume your grains whole and unprocessed. Another good thing to do is to find a mill that will mill your grains for cooking or cereal before you purchase it. Even better, get your own grain mill and buy whole grains. Refrigeration will slow the decay process, so it is good to refrigerate your milled grains and cereals.

I'd like to add to this post in the future by telling you more about the types of grains. They are not all created equal and rotating the whole grains you eat will provide the best variety of nutrients. I would also like in the future to discuss sprouting of whole grains and give you more recipes to try. For now, check out this great Quinoa and Lentil salad and lets all work on eating more whole grains and benefiting from the awesome nutrition they offer us.

Karla

Green Smoothies - Part II

It has been a few months since I first posted about Green Smoothies. In that time I have talked to dozens of people about what a green smoothie is and how to make them. I have to laugh at the reaction I get when I explain the 'green' part of the smoothie, but once a person tries a green smoothie, they agree that you don't really taste the 'green' part and that they are a simple and tasty way to add some raw nutrients to their diet.

Unlike juice, green smoothies are packed with insoluble plant fiber capable of carrying many time its own weight in toxins out of the body. Drinking a quart a day also combats the lack of leafy green veggies in the standard American diet. We are all unlikely to sit down with a plate of plain, raw kale, collards, spinach and celery everyday. Yet all of these items are quickly and easily added to a green smoothie and slurped down with a straw.

In my previous post, I provided my favorite basic smoothie recipe. It goes like this:
fresh or frozen fruit
1 banana
approx. 1 cup water/ice
large handful of greens

Blend thoroughly and drink up!

Here are a few tips and tricks in preparing the green smoothie of your choice:

• You can prepare your smoothie the night before if you are taking on the go to school or work. Simply blend it up and store in a glass mason jar, preferably filled to the top with as little air as possible and tightly sealed. Refrigerate overnight and take it along in an insulated lunch bag with a refreezable ice pack and a straw for a quick snack or meal.


• Add enough water/ice to get the smoothie consistency you prefer. Fruits like oranges, pineapple and watermelon will all provide a lot of water on their own so you may need to add less.


• As you get used to the taste, add more greens. The more the better!


• It is highly recommended that you use organic fruits and veggies whenever possible. Do the best you can. Here is a list of veggies and fruits that you should buy organic and some that are less important to buy organic.


• Besides water you can use coconut water, juice or cold tea.


• Feel free to add herbs if you like. For example, I add dry Red Raspberry to mine.
  

If you are like me, you will throw whatever fruits and veggies you have laying around into your blender and call it good, but for those of you who prefer a green smoothie recipe or just some new ideas, here you go:

Orange/Blueberry/Banana/Spinach
1 peeled orange
1/2 - 1 banana
1 cup blueberries (fresh or frozen)
large handful fresh spinach
water/ice

Tropical Green Smoothie
1 peeled orange
1/2 cup pineapple
1 banana
large handful of fresh spinach or romaine
ice

Strawberry/Banana/Greens
1 cup strawberries (fresh or frozen)
1 banana
large handful of spinach
small handful of parsley
water/ice

Apple/Banana/Greens
1 chopped green apple
1 banana
large handful of spinach, romaine or kale
water/ice

Fruits to try: mango, pear, peach, grapes, watermelon, kiwi, lemon, apple, strawberries, blueberries, banana, pineapple, orange, papaya.

Greens/veggies to try: kale, collard greens, romaine lettuce, spinach, parsley, cilantro, mint, chard, cucumber, arugula.

Get creative and enjoy!
- Shannan

Sources: Green Smoothie Girl, Go Raw Have Fun

Quinoa Salad and Raw Chocolate Mousse

I had a really fun couple of weeks in the kitchen experimenting with some new recipes and I wanted to share some of them with you.

Quinoa Lentil Salad

Daedra our glass straw friend shared this delicious recipe with me. I have been looking for more whole grain recipes as I'm trying to eat more whole grain and less processed and milled grains. This is a very satisfying, delicious dish. You can also vary the whole grains you use. The recipe calls for quinoa, but I have used buckwheat and next week I am going to try it with spelt berries. Each different type of grain has it's own set of vitamins and minerals and it's good to vary them.

1 cup of quinoa, well rinsed
1/2 cup of green lentils
3T olive oil
1 tomato, diced
1/3 cup of parsley, chopped
1 stalk of scallions, finely chopped
1 small red pepper, finely chopped
1/2 cup carrots, finely chopped
1/2 cup cucumber, chopped
1/4 cup cilantro, chopped
1 lemon, juiced
garlic salt, salt and pepper or italian seasonings to taste.

Bring 3 cups of water to boil and add the well-rinsed quinoa and boil for 10-12 minutes. Drain it, and season with garlic salt and pepper. Set aside to cool.


In the same pot, bring new water to boil and add the rinsed lentils. Boil for 20 minutes until the lentils are cooked and still a little tough, but not overcooked and mushy.

After you drain and combine the lentils and quinoa, put aside to cool off. You can even make these a day ahead and store in the refrigerator.

Combine all the chopped vegetables with the cooled quinoa/lentil mixture and then drizzle and mix in lemon juice and olive oil.

This salad is wonderful by itself or placed over your favorite greens to add even more yummy nutrition!

Raw Chocolate Mousse

This is an absolutely delicious treat that will satisfy your chocolate craving, while nourishing your body. The chocolate flavor is very rich like a dark chocolate. The taste was a little overwhelming for my kids at first, but I paired it with raspberries and blueberries and they really enjoyed it. This recipe was given to me from another one of my food coop friends L., who purchases all of our delicious raw treats from Living Tree Community Foods. Thanks L.!

1 avocado

1 cup almond milk (I've also used raw milk)

2/3 cup dates, pitted and soaked

1/3 cup raw cacao powder

1/4 cup raw almond butter

In a food processor or blender, combine all ingredients and blend until creamy.

I hope you and your family will enjoy these healthy and delicious recipes as much as I did!

Karla

Strength Training for Women

As a self proclaimed gym rat and former amateur body-builder, I am a huge proponent of strength training for everyone, especially women. Now I know what some of you are thinking...won't I get bulky, I want to lose fat so I do cardio, I don't feel comfortable lifting weights because I don't know what I am doing.

Maybe I can change your mind with a few facts about the benefits of weight lifting for women:

You Will Be Physically Stronger.
Increasing your strength will make you far less dependent upon others for assistance in daily living. Chores will be easier, lifting kids, groceries and laundry will no longer push you to the max. If your maximum strength is increased, daily tasks and routine exercise will be far less likely to cause injury. Research studies conclude that even moderate weight training can increase a woman's strength by 30 to 50 percent. Research also shows that women can develop their strength at the same rate as men.

You Will Lose Body Fat.
Studies performed by Wayne Westcott, PhD, from the South Shore YMCA in Quincy, Massachusetts, found that the average woman who strength trains two to three times a week for two months will gain nearly two pounds of muscle and will lose 3.5 pounds of fat. As your lean muscle increases so does your resting metabolism, and you burn more calories all day long. Generally speaking, for each pound of muscle you gain, you burn 35 to 50 more calories each day. That can really add up.

You Will Gain Strength Without Bulk.
Researchers also found that unlike men, women typically don't gain size from strength training, because compared to men, women have 10 to 30 times less of the hormones that cause muscle hypertrophy. You will, however, develop muscle tone and definition. This is a bonus.
You Decrease Your Risk Of Osteoporosis. Research has found that weight training can increase spinal bone mineral density (and enhance bone modeling) by 13 percent in six months. This, coupled with an adequate amount of dietary calcium, can be a women's best defense against osteoporosis.

You Will Improve Your Athletic Performance.
Over and over research concludes that strength training improves athletic ability in all but the very elite athletes (See Article). Golfers can significantly increase their driving power. Cyclists are able to continue for longer periods of time with less fatigue. Skiers improve technique and reduce injury. Whatever sport you play, strength training has been shown to improve overall performance as well as decrease the risk of injury.

You Will Reduce Your Risk Of Injury, Back Pain and Arthritis.
Strength training not only builds stronger muscles, but also builds stronger connective tissues and increases joint stability. This acts as reinforcement for the joints and helps prevent injury. A recent 12-year study showed that strengthening the low-back muscles had an 80 percent success rate in eliminating or alleviating low-back pain. Other studies have indicated that weight training can ease the pain of osteoarthritis and strengthen joints.

You Will Reduce Your Risk of Heart Disease.
According to Dr. Barry A. Franklin, of William Beaumont Hospital in Royal Oak, Michigan, weight training can improve cardiovascular health in several ways, including lowering LDL ("bad") cholesterol, increasing HDL ("good") cholesterol and lowering blood pressure. When cardiovascular exercise is added, these benefits are maximized.

You Will Reduce Your Risk of Diabetes.
In addition, Dr. Franklin noted that weight training may improve the way the body processes sugar, which may reduce the risk of diabetes. Adult-onset diabetes is a growing problem for women and men. Research indicates that weight training can increase glucose utilization in the body by 23 percent in four months.

It Is Never Too Late To Benefit.
Women in their 70s and 80s have built up significant strength through weight training and studies show that strength improvements are possible at any age. Note, however, that a strength training professional should always supervise older participants.

You Will Improve Your Attitude And Fight Depression.
A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.

If that doesn't do it for you, much of our weight gain in our 40s and 50s can be attributed to the slow down in metabolism due to muscle loss. We lose as much as a half-pound of muscle per year after age 25 if we do not exercise to maintain it.

Did you know that even Marilyn Monroe pumped iron? read more... You can do it to!

Don't know how to get started?

• Here is a great article called Weight Training 101. It walks you through some basic strength training principles and how to set up a routine.


• If you belong to a gym, consider meeting with a trainer for a run through of all of the machines and to learn some basic exercises.


• If you are working out at home, subscribe to or visit the website of a magazine like Self. They feature new exercises each month that you can try on your own.


• There are also tons of workout videos on the market which could offer some variety.


• And don't forget the old standby's...push-ups, sit-ups, squats and lunges that can all be done in the comfort of your own home!
  

I hope you will give it a try. You might even like it!
- Shannan

Sources: About.com/Sports Medicine, bnet, MIT, About.com/Exercise

Fresh Organic Produce Delivered to Your Door

I've been trying out a new service to see if I like it and I thought I would share it with all of you. It's a company called Door to Door Organics that distributes fresh organic produce and delivers it right to your door. Their mission according to their website "is to establish access of nutritious food to every resident of Michigan and beyond. We are working to expand the market for agriculture that enriches the earth and all of us which she supports. We enable people to enjoy healthy styles, and we work to give our farmers the same opportunity." What a great mission! I could support that.

Door to Door works with area farmers to purchase and deliver the freshest produce to your door each week. They started in Pennsylvania in 1997, but have since branched out to several other states. (Check out their website to see if they deliver near you.)

This is how it works. You go to their website and sign up and choose a box of what you want from their menu. You can order just fruit, just vegetables, or a mixture of both. They have different sizes of boxes including the bitty, the small, the medium, and the large. A medium box, which is what I chose, "works for a hearty vegetarian couple, or a family with a couple of veggie and fruit minded children". Then, every week on Friday, you receive an email outlining what your box for the next week will contain. You can then substitute out things that your family won't eat with things they will, and you can add extra items that you want your box to include. The substitutions are included in your weekly flat rate, but of course you pay extra for the extra items you order. Every week on Tuesday, we receive a new box of fresh organic produce and so far it's been great! Everything has been fresh and tasty! A friend of mine, M., has been using this service for a little longer than myself. One week she received some garlic that was a bit mushy. She called Door to Door and reported what she had found and they credited her account for the garlic immediately, no questions asked. They have a money back guarantee if you are not satisfied.

When I initially began looking into this service, I thought for sure the price would be way too much for our family. A box full of organic produce, delivered to your door every week, expensive right? Not true, to get good, organic produce in Michigan this time of year is quite expensive and the variety in the local grocery stores where I live isn't great. I would probably need to go to several stores or make a trip to the closest Whole Foods which is about 30-40 minutes from where I live. To get the same quality of organic produce in area stores would cost me much more and I probably couldn't get anywhere near the variety. This last week I received apples, pears, grapes, beets, kale, green leaf lettuce, cabbage, red potatoes, red onions, carrots, parsley, and avocado. Opening that box was a little slice of heaven! Plus with knowing ahead of times what is coming, I can plan menus and order extra things we might need for the week. Take a look at all the yummy stuff coming this week!

Another great feature of this service is their recipe section. On the website, they have an area where you can click and find recipes for all the delicious produce for the week. This is especially helpful if you haven't branched out and tried alot of different fruits and veggies. Even more fun, Door to Door will email you every week with a recipe that coincides with something in your box of produce. For example, I'm getting Collard Greens this week and they emailed with a recipe for a dish using Collard Greens.

Check it out and see if this might work for you!

Karla

Coconut Oil - Good for you inside and out

Based on recommendations from a few of our readers, I just purchased my first jar of Organic Extra Virgin Coconut Oil. I had heard that coconut oil was a great moisturizer, but once I began researching a little further, I was literally amazed by the health benefits this oil offers. Since there are tons of great posts on the benefits of coconut oil, I have picked from my favorites and compiled a list of how this amazing (and economical) oil can help you both on the inside and out.

Why should you consume coconut oil?
The benefits of consuming coconut oil can be attributed to the presence of lauric acid, capric acid and caprylic acid, and its properties such as antimicrobial, antioxidant, anti fungal, antibacterial, soothing, etc.

The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia. As a result of these various health benefits of coconut oil, though its exact mechanism of action was unknown, it has been extensively used in Ayurveda, the traditional Indian medicinal system.

Coconut oil is often preferred by athletes and body builders and by those who are dieting. The reason behind this being that coconut oil contains lesser calories than other oils, its fat content is easily converted into energy and it does not lead to accumulation of fat in the heart and arteries. Coconut oil helps in boosting energy and endurance, and enhances the performance of athletes.

Health and beauty benefits of coconut oil include:

• Heart Diseases: There is a misconception spread among many people that coconut oil is not good for the heart. This is because it contains a large quantity of saturated fats. However, coconut oil is beneficial for the heart. It contains about 50% lauric acid, which helps in preventing various heart problems including high cholesterol levels and high blood pressure. The saturated fats present in coconut oil are not harmful as it happens in case of other vegetables oils. It does not lead to increase in LDL levels. It also reduces the incidence of injury in arteries and therefore helps in preventing atherosclerosis.


• Weight Loss: Coconut oil is very useful in reducing weight. It contains short and medium-chain fatty acids that help in taking off excessive weight. It is also easy to digest and it helps in healthy functioning of the thyroid and enzymes systems. Further, it increases the body metabolism by removing stress on pancreases, thereby burning out more energy and helping obese and overweight people reduce their weight. Hence, people living in tropical coastal areas, who eat coconut oil daily as their primary cooking oil, are normally not fat, obese or overweight


• Pancreatitis: Coconut oil is also believed to be useful in treating pancreatitis.


• Digestion: Internal use of coconut oil occurs primarily as cooking oil. Coconut oil helps in improving the digestive system and thus prevents various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil have anti microbial properties and help in dealing with various bacteria, fungi, parasites, etc., that cause indigestion. Coconut oil also helps in absorption of other nutrients such as vitamins, minerals and amino acids.


• Immunity: Coconut oil is also good for the immune system. It strengthens the immune system as it contains antimicrobial lipids, lauric acid, capric acid and caprylic acid which have anti fungal, antibacterial and antiviral properties. The human body converts lauric acid into monolaurin which is claimed to help in dealing with viruses and bacteria causing diseases such as herpes, influenza, cytomegalovirus, and even HIV. It helps in fighting harmful bacteria such as listeria monocytogenes and heliobacter pylori, and harmful protozoa such as giardia lamblia.


• Healing: When applied on infections, it forms a chemical layer which protects the infected body part from external dust, air, fungi, bacteria and virus. Coconut oil is most effective on bruises as it speeds up the healing process by repairing damaged tissues.


• Infections: Coconut oil is very effective against a variety of infections due to its anti fungal, antiviral, and antibacterial properties. According to the Coconut Research Center, coconut oil kills viruses that cause influenza, measles, hepatitis, herpes, SARS, etc. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, pneumonia, and gonorrhea, etc. Coconut oil is also effective on fungi and yeast that cause candidiasis, ringworm, athlete's foot, thrush, diaper rash, etc.


• Liver: The presence of medium chain triglycerides and fatty acids helps in preventing liver diseases as they substances are easily converted into energy when they reach the liver, thus reducing work load on the liver and also preventing accumulation of fat.


• Kidney: Coconut oil helps in preventing kidney and gall bladder diseases. It also helps in dissolving kidney stones.


• Diabetes: Coconut oil helps in controlling blood sugar, and improves the secretion of insulin. It also helps in effective utilization of blood glucose, thereby preventing and treating diabetes.


• Bones: As mentioned earlier, coconut oil improves the ability of our body to absorb important minerals. These include calcium and magnesium which are necessary for development of bones. Thus coconut oil is very useful to women who are prone to osteoporosis after middle age.


• Dental Care: Calcium is an important element present in teeth. Since coconut oil facilitates absorption of calcium by the body, it helps in getting strong teeth. Coconut oil also stops tooth decay.


• HIV and Cancer: It is believed that coconut oil plays an instrumental role in reducing viral susceptibility of HIV and cancer patients.


• Hair Care: Coconut oil is one of the best natural nutrition for hair. It helps in healthy growth of hair providing them a shiny complexion. Regular massage of the head with coconut oil ensures that your scalp is free of dandruff, lice, and lice eggs, even if your scalp is dry. Coconut oil is extensively used in the Indian sub-continent for hair care. It is an excellent conditioner and helps in the re-growth of damaged air. It also provides the essential proteins required for nourishing damaged hair. It is therefore used as hair care oil and used in manufacturing various conditioners, and dandruff relief creams. Coconut oil is normally applied topically for hair care.


• Stress Relief: Coconut oil is very soothing and hence it helps in removing stress. Applying coconut oil to the head followed with a gentle massage helps in removing mental fatigue.


• Skin Care: Coconut oil is excellent massage oil for the skin as well. It acts as an effective moisturizer on all types of skins including dry skin. The benefit of coconut oil on the skin is comparable to that of mineral oil. Further, unlike mineral oil, there is no chance of having any adverse side effects on the skin with the application of coconut oil. Coconut oil therefore is a safe solution for preventing dryness and flaking of skin. It also delays wrinkles, and sagging of skin which normally become prominent with age. Coconut oil also helps in treating various skin problems including psoriasis, dermatitis, eczema and other skin infections. Therefore coconut oil forms the basic ingredient of various body care products such as soaps, lotions, creams, etc., used for skin care.


• Premature Aging: Coconut oil helps in preventing premature aging and degenerative diseases due to its antioxidant properties.

Consider how many beauty products (and containers) you could eliminate by having some coconut oil on hand. Organic virgin coconut oil can be used for all of the following:

• All-over body moisturizer


• Hot oil hair treatment, combined with equal parts extra virgin olive oil


• Cuticle oil


• Eye make-up remover (even works on waterproof mascara)


• Body scrub, mixed with brown sugar or sea salt


• Overnight foot treatment (slather feet & put on some cotton socks)


• Face mask, mix with a little raw honey (for the antibacterial properties)


• Deep conditioner for hair (click here for several recipes)

As far as eating coconut oil goes, my container recommends that you consume 3 tablespoons of coconut oil per day. Consider using coconut oil as follows:

• As cooking oil (it has a high heat tolerance)


• Like butter on toast or muffin


• In your smoothie (I think mixing with some tropical fruits sounds yummy)


• Some people just eat it by the spoonful
  

Other fun facts about coconut oil:

• It does not get rancid like other oils and may be kept unrefrigerated for up to a year.


• It melts at 76 degrees F. I love scooping out a bit and having it melt in my hand when I use as a moisturizer.

More research on coconut oil can be found here.

- Shannan

Sources: Organic Facts, Style 101, Eco Chick

Recent Updates

I have been reading through alot of update emails this week and thought I would pass along some tidbits I found especially interesting...

• A recent study shows that your veggies may not be as healthful for you as your grandparents were. Read more at http://www.organicconsumers.org/articles/article_17026.cfm. For another interesting related article check out http://www.organicconsumers.org/articles/article_17106.cfm.


• There is some great work being done to change school lunch programs. Read more at http://www.organicconsumers.org/articles/article_17093.cfm.


• This one I found disturbing. It highlights how open borders and free trade are really impacting our family farms negatively. http://www.organicconsumers.org/articles/article_17071.cfm


• Here is a handy guide to help you sort out whether your household products contain 1, 4 Dioxane. http://www.organicconsumers.org/bodycare/ShoppersSafetyGuide.pdf.


• Here is a fun link from Mountain Rose Herbs demonstrating making herbal tea and decoctions. I am dying to purchase some of their cool tea accesories! http://www.youtube.com/watch?v=nnCqJ26VPcE&feature=channel_page

Hope you are having a great weekend!

Karla