Thursday, June 30, 2011

Gut Check - found by Darlene Myer


Food Sensitivities: 10 Best and Worst Foods for Your Tummy
By Jennifer Gruenemay, Special to Lifescript
Published August 23, 2010
Gas, stomach aches, constipation and diarrhea are 
common signs your digestive system is off-kilter. But
 did you know that brittle hair and low energy can also
 point to tummy troubles? Find out which foods will keep
 your gut clogged or moving. Plus, test your yogurt IQ
 with our quiz…A healthy digestive system begins with a
 good diet. Eat the right stuff and improve digestion. Eat badly
 and you feel like a human garbage can. How you eat can affect
the way you feel too.

"If you don't digest your food properly, your cells don't get
 what they need to function optimally," says Liz Lipski, Ph.D.,
 a clinical dietitian and author of Digestive Wellness (McGraw-Hill).

The gastrointestinal (GI) tract is also home to our most
 precious disease-fighting resource: the immune system.

"Two-thirds of the immune system is in the digestive tract,"
Lipski says. "There are more neurotransmitters in the GI
 than in the brain and more nerve endings than in the spine,"
she adds.

Your digestive system is vital to your health and happiness.
So how do you keep it working well? For starters, avoid these
5 gut enemies:

5 Worst Foods for Your Gut

1. Red meatThe more red meat you eat, the higher your
risk of colorectal cancer risk. That's because it's typically high
in saturated fat, which is tied to cancer of the small intestine,
 according to a 2008Cancer Research study.

How to avoid it: Choose lean cuts of beef, lamb and pork.
Eat more protein- and iron-rich legumes in place of red meat.
Grill a Portobello mushroom instead of a burger; it's meaty flavor
will fill you.

2. Processed meatLunch meats, hot dogs, sausages and
other processed meats are packed with saturated fat, sodium
 and nitrates.Processed meats have been linked to colon
cancer, possibly because they are cooked at high temperatures,
which can increase carcinogens.

How to avoid it: Stick to fresh, lean cuts and eat other forms
of protein (legumes and grains) as much as possible.

3. Hydrogenated oilsTrans fats, created when liquid oils are
 hydrogenated (so they become solid at room temperature),
aren't found in nature. They’re an inexpensive way to make
fats last longer on supermarket shelves, but your body pays
a high price: They’re tough to digest and have been linked to
many health problems, including increased bad (LDL) cholesterol,
 decreased good (HDL) cholesterol and colon cancer.

The Food and Drug Administration (FDA) requires trans fats to
 be labeled on food products. But the federal agency also allows
manufacturers to claim zero trans fats if there are fewer than
 0.5 grams per serving.

Don't be fooled: If a food lists hydrogenated oils as an ingredient,
 it contains trans fats.

How to avoid it: Get nutrients in foods that are fresh,
whole and natural, and ditch the packaged, processed stuff.

4. GlutenAbout 2 million Americans suffer from gluten
 intolerance, says the National Institutes of Health (NIH).

Gluten is a protein found in barley, rye, spelt, wheat and countless
 other foods such as processed meats, soy sauce, ice cream, cheese,
 cookies, pasta, ketchup, salad dressings and more.

Food sensitivities affect 10%-20% of us, and can cause lots of
 digestive complaints and stomach aches (gas, cramping, bloating,
heartburn, indigestion) and other symptoms, including chronic
headaches, aching joints and muscles, depression, concentration,
memory problems and poor energy levels, Lipski says.
How to avoid it: A gluten-free diet is the only solution to this
food sensitivity; it’s a challenge but possible.

Check out 7 Gluten-Free Recipes.

5. Lactose
Another cause of stomach aches is lactose, the principal sugar
 found in milk. Lactose intolerance affects 30-50 million
Americans, according to the NIH.

Avoiding milk will help, but you don't have to give up all dairy.
Some lactose-intolerant people do fine with small amounts of milk.

How to avoid it: Drink lactose-free milk and eat cultured
dairy products, like yogurt, which break down lactose. Aged
cheeses (like Cheddar and Swiss) have less lactose and may
be easier to digest.

5 Best Foods for Your Gut

1. Dietary fiber


Our Pick: PrunesFiber keeps things moving through your
digestive system and out. Otherwise, your colon is stuck with
toxins that can build up and cause major health problems.

Your body then begins reabsorbing toxins, hormones and
other substances.

"If you don’t have regular bowel movements, you're retaining
wastes that your body has finished with," Lipski says. "It’s like
 not moving a stinky garbage bag out of your kitchen.”

A diet rich in fiber protects against colon cancer and cancers of
 the small intestine, according to a 2008 study in the journal Gastroenterology.

Fruits, vegetables, whole grains and legumes are all packed with healthy fiber. But when it comes to staying regular, prunes, because of their mild laxative effect, is the go-to fruit. They're also a great source of energy, nutrition and disease-fighting phenolic compounds. 2. Probiotics

Our Pick: YogurtProbiotics are those "good bugs" you hear health nuts raving about. Why would anyone willingly eat bacteria?

Because our intestinal flora is made up of trillions of good bacteria that aid in digestion and promote immunity and health. In fact, four pounds of our body weight comes from the bacteria that live in the digestive tract.

The No. 1 probiotic food is yogurt. Yes, it's a dairy product – the bane of millions of lactose intolerant people – but eating yogurt calms digestive complaints. That's because it contains live cultures, typically Lactobacillus and Bifidobacterium, that help lactose digestion.

When choosing a yogurt, make sure the cultures are listed as "live" or "active." Yogurts with added fiber are even better.

But steer clear of yogurts with a lot of sugar, which hurts digestive health because it feeds the bad bacteria in your GI tract. Plain, unsweetened yogurt is best. Add some fiber-rich berries or honey, which has prebiotic properties, if you need to sweeten it up.

3. Prebiotics

Our Pick: LentilsPrebiotics are food for probiotics.

"Bacteria multiply very quickly but need food once they reach the intestines," Lipski says.

Prebiotics help good bacteria thrive while driving down the number of disease-producing bacteria trying to invade the digestive tract.

They also promote a more acidic intestinal environment, which helps the body absorb nutrients in food such as the minerals calcium, iron, zinc and magnesium.

Luckily, prebiotics are found in many of the foods we already eat.
Fructooligosaccharides (FOS) and inulin are two naturally occurring prebiotics in onions, garlic, leeks, legumes, bananas, asparagus, sunchokes (Jerusalem artichokes) and more.

Lentils, a legume, are a great natural source of prebiotics and dietary fiber. They're a good substitute for red meat because of their high protein and iron content. To help your body better use the iron in lentils, prepare them with a vitamin C-rich food such as tomatoes.

4. Gluten-free grains

Our Pick: QuinoaGluten – a protein found in grains such as wheat, barley and rye – isn't necessarily bad for you. But it does cause stomach aches for many people.

Because of genetics, about 30% of us poorly digest gluten-containing grains, Lipski says. But many people, regardless of family history, feel better when they stop eating them.

Expanding your grain repertoire is a good idea whether or not you're gluten intolerant. Quinoa (pronounced "keen-wah") is an excellent option. This gluten-free grain is a complete protein, meaning it provides all eight essential amino acids. It's also fiber-rich and bursting with minerals.

It cooks up like rice (two parts water to one part grain) and adds a unique texture (chewy yet crispy) to side salads, casseroles, soups and more.

5. Fermented foods

Our Pick: Sourdough Sometimes your GI tract just needs a break. Fermented foods are the solution.

"Fermenting or culturing makes food more digestible by actually 'predigesting' it for you," Lipski says.Fermenting also increases our absorption of the other nutrients in the food. Pickles, sauerkraut, kefir, miso, tempeh and Japanese tamari or soy sauce are all easy-to-digest fermented foods.

So is sourdough. It can sub in for wheat bread if you’re sensitive to gluten. Sourdough breads areoften made with wheat flour, but the fermentation weakens the gluten.

If you don't want wheat at all, many grocery stores offer 100% gluten-free sourdough.

Something to wash it all downDon't forget the most essential "food" of all – water. Digestion can't occur without water, so be sure to drink eight 8-ounce glasses throughout the day.

For more information, check out our Digestive Health Center.

What’s Your Yogurt IQ? Whether plain, topped with granola or fruit-laden, Americans enjoy their yogurt for breakfast, an afternoon snack, even dessert. But how much do you know about this versatile food and how can it help improve digestion? Take our yogurt quiz to find out.

Wednesday, June 29, 2011

Yellow Mustard Recipe - French's Clone


Yellow Mustard Recipe - French's Clone

This is a recipe that I found at Grouprecipes.com and it was posted by "Tuilelaith."
Ingredients (T = tablespoon; t = teaspoon):
  • 4 T ground yellow mustard
  • 1/2 t Wondra flour (to thicken)
  • 3/8 t salt
  • 1/8 t turmeric
  • pinch of garlic powder
  • pinch of paprika
  • 1/4 c water
  • 3 T distilled white vinegar
Directions:
  • Mix all dry ingredients together in a small sauce pan.
  • Whisk in water and vinegar until the mixture is smooth.
  • Heat mixture over medium heat, stirring frequently, until it boils.
  • After it begins to boil, reduce heat to low and simmer for 5 to 10 minutes (I simmer mine for 7.5 minutes).
  • Remove pan from heat and leave uncovered for 1 minute.
  • Then cover pan and let the mustard cool.
  • Put mustard in a covered container and store refrigerated
Yield:  1/4 cup
The Wondra flour is used to thicken the mixture.  You probably could use all purpose flour if that's all you had and you probably wouldn't notice a difference in the taste.  The Wondra won't clump as easily as all-purpose flour, making it a more convenient thickening agent.

Hellman's Mayonnaise Copycat Recipe

Total time: 7 mins
Yields: 1 cup
Recipe comes from: http://www.food.com/recipe/just-like-hellmans-mayonnaise-copycat-clone-110801

1 - egg at room temperature
1 t - dry mustard
1 t - salt
1 dash - cayenne pepper
1 1/4 c - vegetable oil
3 T - white vinegar or lemon juice

1. Place egg, mustard, salt, cayenne pepper and 1/4 cup oil in blender or food processor and blend on low.

2. While blending, very slowly drizzle in another 1/2 cup of oil

3. stop and scrape sides

4. Add the lemon juice/vinegar and the remaining oil

5. blend until well combined.

Jughandle recommends:

Try using a pasteurized egg for safety.

I use olive oil for a different and healthy taste

Try a dash of your favorite hot sauce in stead of the cayenne pepper.

Tuesday, June 28, 2011

Condiment Replacement Recipes- Heinz Ketchup Copycat

In our last post, I hopefully put the fear of God in you about some of the additives in processed foods.  We all love our condiments.  God knows, I'm a hot sauce and ketchup freak.  That said, how can we avoid the additives in our favorite condiments.  Largely, we can make our own.  And we can make them BETTER!

This will be an on going  feature.  Look for your favorite recipes under the "recipe" tab on our home page.

Heinz Ketchup Copycat Recipe:

This recipe came mostly from  http://www.topsecretrecipes.com/Heinz-Ketchup-Recipe.html

23 Calories per serving
Cook time:  1 1/2 hours
Makes 1 1/2 cups

Ingredients:
1 - 6 oz can of Italian tomato paste (read the label)
1/2 c - light corn syrup (or honey for a healthier version)
1/2 c - white vinegar
1/4 c - water
1 T - sugar
1 t - salt
1/4 t - onion powder
1/8 t - garlic powder

Combine all ingredients in a medium saucepan over medium heat.  Whisk until smooth or use a stick blender

When mixture comes to a boil, reduce heat and simmer for 20 minutes.  Stir often to avoid burning on the bottom.

Remove Pan from heat and cover until cool.  Chill and store in a covered container.

Jughandle recommends:


Try using whole fresh tomatoes, fresh onion and garlic




Monday, June 27, 2011

Food Additives to Avoid - Seriously

Why are cancers on the rise?  Keep Reading -

I'm sending this our Fat Farm group, because I think it is very, very serious.  If you aren't already reading the label of food you buy, you should start NOW.  Please watch out for and avoid eating these food additives.  If you want more information on how these might effect you, please email me and I'll do more research.  The Fat Farm has been on a anti - HFCS and MSG kick for over a 3 years now.  These others are being added to our target.  It is especially important for you new and expecting mothers to avoid these additives for your children's health.

You are smart people that want to be informed or you wouldn't be reading this.  It is obvious that all of these additives can't be completely avoided.   Do what you can.  Start NOW - please - Jug

The following article was largely taken from Men's Health Mag 

Eat Natural ingredients!!!


The 11 Most Controversial Food Additives

Do you know what's hiding in your food? We reveal the truth

A calorie-free artificial sweetener 200 times sweeter than sugar. It is often used with other artificial sweeteners to mask a bitter aftertaste.

FOUND IN More than 5,000 food products worldwide, including diet soft drinks and no-sugar-added ice cream.

WHAT YOU NEED TO KNOW Although the FDA has approved it for use in most foods, many health and industry insiders claim that the decision was based on flawed tests. Animal studies have linked the chemical to lung and breast tumors and thyroid problems.

Denotes any of hundreds of allowable chemicals such as butyl alcohol, isobutyric acid, and phenylacetaldehyde dimethyl acetal. The exact chemicals used in flavoring are the proprietary information of food processors, used to imitate specific fruits, butter, spices, and so on.

FOUND IN Thousands of highly processed foods such as cereals, fruit snacks, beverages, and cookies.

WHAT YOU NEED TO KNOW The FDA has approved every item on the list of allowable chemicals, but because they are permitted to hide behind a blanket term, there is no way for consumers to pinpoint the cause of a reaction they might have had.

A near-zero-calorie artificial sweetener made by combining two amino acids with methanol. Most commonly used in diet soda, aspartame is 180 times sweeter than sugar.

FOUND IN More than 6,000 grocery items including diet sodas, yogurts, and the table-top sweeteners NutraSweet and Equal.

WHAT YOU NEED TO KNOW  Over the past 30 years, the FDA has received thousands of consumer complaints due mostly to neurological symptoms such as headaches, dizziness, memory loss, and, in rare cases, epileptic seizures. Many studies have shown aspartame to be completely harmless, while others indicate that the additive might be responsible for a range of cancers.


AKA, Butylated HydroxyAnisole and Butylated Hydroxytoluene are petroleum-derived antioxidants used to preserve fats and oils.

FOUND IN Beer, crackers, cereals, butter, and foods with added fats.

WHAT YOU NEED TO KNOW Of the two, BHA is considered the most dangerous. Studies have shown it to cause cancer in the forestomachs of rats, mice, and hamsters. The Department of Health and Human Services classifies the preservative as “reasonably anticipated to be a human carcinogen.”

A corn-derived sweetener representing more than 40 percent of all caloric sweeteners in the supermarket. In 2005, there were 59 pounds produced per capita. The liquid sweetener is created by a complex process that involves breaking down cornstarch with enzymes, and the result is a roughly 50/50 mix of fructose and glucose.

FOUND IN Although about two-thirds of the HFCS consumed in the United States is in beverages, it can be found in every grocery aisle in products such as ice cream, chips, cookies, cereal, bread, ketchup, jam, canned fruits, yogurt, barbecue sauce, frozen dinners, and so on.

WHAT YOU NEED TO KNOW  Since around 1980, the US obesity rate has risen proportionately to the increase in HFCS, and Americans are now consuming at least 200 calories of the sweetener each day. Some researchers argue that the body metabolizes HFCS differently, making it easier to store as fat, but this theory has not been proven.

A semi-soft fat created by chemically blending fully hydrogenated and non-hydrogenated oils. It was developed in response to the public demand for an alternative to trans fats.

FOUND IN Pastries, pies, margarine, frozen dinners, and canned soups.

WHAT YOU NEED TO KNOW Testing on these fats has not been extensive, but the early evidence doesn’t look promising. A study by Malaysian researchers showed a 4-week diet of 12 percent interesterified fats increased the ratio of LDL to HDL cholesterol. Furthermore, this study showed an increase in blood glucose levels and a decrease in insulin response.(think diabetes)

The salt of the amino acid glutamic acid, used to enhance the savory quality of foods, MSG alone has little flavor, and exactly how it enhances other foods is unknown.

FOUND IN Chili, soup, and foods with chicken or beef flavoring.

WHAT YOU NEED TO KNOW Studies have shown that MSG injected into mice causes brain-cell damage, but the FDA believes these results are not typical for humans. The FDA receives dozens of reaction complaints each year for nausea, headaches, chest pains, and weakness.

A manufactured fat created by forcing hydrogen gas into vegetable fats under extremely high pressure, an unintended effect of which is the creation of trans fatty acids. Food processors like this fat because of its low cost and long shelf life.

FOUND IN Margarine, pastries, frozen foods, cakes, cookies, crackers, soups, and nondairy creamers.

WHAT YOU NEED TO KNOW Trans fat has been shown to contribute to heart disease more so than saturated fats. While most health organizations recommend keeping trans-fat consumption as low as possible, a loophole in the FDA’s labeling requirements allows processors to add as much as 0.49 grams per serving and still claim zero in their nutrition facts. Progressive jurisdictions such as New York City, California, and Boston have approved legislation to phase trans fat out of restaurants, and pressure from watchdog groups might eventually lead to a full ban on the dangerous oil.

Food dyes that are orange-red and cherry red, respectively. Red #40 is the most widely used food dye in America.

FOUND IN Fruit cocktail, candy, chocolate cake, cereal, beverages, pastries, maraschino cherries, and fruit snacks.

WHAT YOU NEED TO KNOW The FDA has proposed a ban on Red #3in the past, but so far the agency has been unsuccessful in implementing it. After the dye was inextricably linked to thyroid tumors in rat studies, the FDA managed to have the lake (or liquid) form of the dye removed from external drugs and cosmetics.

An artificial sweetener 300 to 500 times sweeter than sugar. Discovered in 1879, it’s the oldest of the five FDA-approved artificial sweeteners.

FOUND IN Diet foods, chewing gum, toothpaste, beverages, sugar-free candy, and Sweet ‘N Low.

WHAT YOU NEED TO KNOW  Rat studies in the early ‘70s showed saccharin to cause bladder cancer, and the FDA, reacting to these studies, enacted a mandatory warning label to be printed on every saccharin-containing product. The label was removed after 20 years, but the question over saccharin’s safety was never resolved. More recent studies show that rats on saccharin-rich diets gain more weight than those on high-sugar diets.

The second and third most common food colorings, respectively.

FOUND IN Cereal, pudding, bread mix, beverages, chips, cookies, and condiments.

WHAT YOU NEED TO KNOW  Several studies have linked both dyes to learning and concentration disorders in children, and there are piles of animal studies demonstrating potential risks such as kidney and intestinal tumors. One study found that mice fed high doses of sunset yellow had trouble swimming straight and righting themselves in water. The FDA does not view these as serious risks to humans.

One glance at the back of a label and you’ll see the food industry has kidnapped real ingredients and replaced them with science experiments. And lots of them. Milkshakes with 78 ingredients? Bread with 27? Even more troubling is the fact that some of these additives have been linked to bad news, like cancer in mice or ADHD in children. Next time you’re scanning labels in the aisle, look out for these 11 downright frightening food additives. For the complete list, including the nutritious additives, check out our book, Eat This, Not That! Supermarket Survival Guide.

Sunday, June 26, 2011

The Glycemic Index diet

The Glycemic index is a way of measuring a foods carbohydrate effect on a person's blood sugar levels, or "blood glucose levels".  As you might be aware, spikes in your blood sugar level cause cravings.

 The long and short of it is that a healthier diet consists of foods that fall in the lower range of the index, generally under 55.  Foods that fall in the high range (70 and up) are risky.  Complex carbohydrates low on the index can even raise your metabolism and help you lose weight more quickly.

The following are just a few to get you started:

Glycemic Index list of foods
Sugars
Fructose - 12-25, average 19
Glucose - 85-111, average 100
Honey - 32-87, average 55
Lactose - 46
Diary products
Milk, regular (full fat) 11-40, average 27
Skimmed milk - 32
Yogurt without sugar - 14-23
Bread
White bread - 64-87, average 70
Whole wheat bread made with whole wheat flour - 52-87, average 71
Muffins, cakes, pancakes, waffles etc - vary between 38-102, mostly between 55 and 80
Crackers
Rice Cakes - 61-91, average 78
High fiber rye crispbread - 59-69, average 64
Cold Cereal
All bran - 30-51, average 42
Bran buds - 58
Corn flakes 72-92, average -81
Corn Chex - 83
Fruit loops - 69
Rice chex - 89
Special K - 54-84
Hot cereal
Quick cooking oats - 66
Instant cream of wheat - 74
Grains
Barley - 22-48
Barley, cooked - 50
cornmeal boiled in water - 69
long grained white rice - 50-64
Short and medium grained white rice - 83-93
Brown rice - 66-87
Pasta
Rice pasta - 40-92
Mung bean noodles - 26-39
Fruit
Apples - 28-44, average 38
Raw apricots - 57
Dried apricots - 31
Underripe Banana - 30
Overripe Banana - 52
Cherries - 22
Dates - 103
Grapefruit - 25
Grapes - 46-49
Pears - 33-42
Plums - 24-53
Strawberries - 40
Fruit juice
Carrot juice - 43
Cranberry juice cocktail - 52-68
Grapefruit juice - 48
Orange Juice - 46-53
Pineapple juice - 46

Glycemic Index list of foods
Sugars
Fructose - 12-25, average 19
Glucose - 85-111, average 100
Honey - 32-87, average 55
Lactose - 46
Diary products
Milk, regular (full fat) 11-40, average 27
Skimmed milk - 32
Yogurt without sugar - 14-23
Bread
White bread - 64-87, average 70
Whole wheat bread made with whole wheat flour - 52-87, average 71
Muffins, cakes, pancakes, waffles etc - vary between 38-102, mostly between 55 and 80
Crackers
Rice Cakes - 61-91, average 78
High fiber rye crispbread - 59-69, average 64
Cold Cereal
All bran - 30-51, average 42
Bran buds - 58
Corn flakes 72-92, average -81
Corn Chex - 83
Fruit loops - 69
Rice chex - 89
Special K - 54-84
Hot cereal
Quick cooking oats - 66
Instant cream of wheat - 74
Grains
Barley - 22-48
Barley, cooked - 50
cornmeal boiled in water - 69
long grained white rice - 50-64
Short and medium grained white rice - 83-93
Brown rice - 66-87
Pasta
Rice pasta - 40-92
Mung bean noodles - 26-39
Fruit
Apples - 28-44, average 38
Raw apricots - 57
Dried apricots - 31
Underripe Banana - 30
Overripe Banana - 52
Cherries - 22
Dates - 103
Grapefruit - 25
Grapes - 46-49
Pears - 33-42
Plums - 24-53
Strawberries - 40
Fruit juice
Carrot juice - 43
Cranberry juice cocktail - 52-68
Grapefruit juice - 48
Orange Juice - 46-53
Pineapple juice - 46
Tomato Juice - 38
Vegetables
Beets - 64
Carrots - 16-92 average 47
Corn - 37-62, average 53
Potato - 56-111
Sweet potato - 44-78
Legumes
Blackeyed peas - 33-50
Chick peas (garbanzo beans) - 31-36
Chick peas, canned - 42
Canned kidney beans - 52
Lentils - 18-37
Canned lentils - 52
Dried split peas - 32
Pinto beans - 39
Soy beans - 15-20
Nuts and snacks
Cashews - 22
Corn chips - 72
Peanuts - 7-23
Popcorn - 55-89
potato chips - 51-57
Candy
Jelly beans - 76-80
Life savers - 70
skittles - 70
snickers - average 55


Read more: http://www.righthealth.com/topic/Food_List_Glycemic_Index#ixzz1QMyylbZ9


Read more: http://www.righthealth.com/topic/Food_List_Glycemic_Index#ixzz1QMxaOKhy