• reduces the risk of cardiovascular disease
• reduces the risk of cancer
• reduces the risk of diabetes
• helps support weight management

Now grains are nothing new. They have been in everyday foods like bread and cereals. So what is all this discussion about “Whole” grain? Well it is simple really. It comes down to “the whole is greater than the sum of the parts”.  Foods with whole grain use the whole entire grain.

A whole grain is made up of 3 main parts. The Bran is the outer shell. It is there to protect the seed inside. It also is a good source of fiber, b-vitamins and some minerals. Under the bran is the Endosperm . This part of the grain provides energy and can provide us with carbohydrates and protein. The last part is the inside and is called the Germ. This is where all the nutrients are stored. It can provide antioxidants, vitamin-E, B-vitamins and healthy fats.

Here are some tips on how to increase your whole grain intake…

• When shopping look for the whole grain symbols on products. If there is not a label check to see if there is at least 48 grams of whole grain in the product.
• Start your day with some whole grains. Cereal or oatmeal is an easy way to get a jump-start on your whole grain intake.
• For side dishes or for starches in casseroles you can try different grains like barley or quinoa.
• Substitute brown or wild rice for white rice.
• When eating out ask for brown rice, whole wheat pizza crust or whole grain bread and rolls.
• Substitute flour tortillas with whole wheat ones.
• Make canned soup more filling by adding brown rice or barley.

Enjoy!

Yesterday I went to the doctor for my yearly physical.

My blood pressure was high.

My cholesterol was high.

I’d gained some weight,and I didn’t feel so hot.

My doctor said eating right doesn’t have to be complicated and it would solve my physical problems.

He said: Just think in colors.

Fill your plate with bright colors.

Try some greens, oranges, reds,maybe something yellow, etc.

and eat an entire bowl of bright colors.

And Sure Enough,

I Felt Better Immediately !!

I never knew eating right could be so easy !!

Now stay healthy,eat your colors,and have a nice day!

So how do you check the temperature of the middle of your meat?

The best way is to use a meat thermometer. This is the most accurate way to know if you food has been properly cooked. Undercooked meat can carry bacteria’s and make you sick. There are several different types of meat thermometers…

• Regular, oven-proof types go into the food at the beginning of the cooking time and can be read easily. Many have a long probe that inserts into the food while it cooks, yet the digital read-out sits outside the oven—hence, no need to open the oven door to check the food.
• Instant-read and digital types which are not intended to go into the food while it cooks; they give you a quick reading when inserted into the hot food for just a few seconds.
• Pop-up types, commonly found in poultry, but may be purchased for other types of meats.
• Microwave-safe types are especially designed for use only in microwave ovens.

Now that you have chosen which meat thermometer works best for your kitchen you will need to know what the correct temperatures are. Click here to find a current temperature chart from ADA.

So to keep you and your family safe, use those meter thermometers!

Here area  few tips to help you get through this allergy season.

• Your hair is one way you bring pollen and allergens into your home.  During the day your hair can accumulate, pollen, dust, smoke, and perfume. One way to help is to wash your hair before bedtime. This will help reduce the risk of pollen and allergens settling on your pillow on in your bed.
• The best time to take your allergy medication or antihistamine is before you begin suffering from symptoms.  Be familiar with your medication, many can make you drowsy.
• Small area rugs are a one of the best places for dust mites to nest. One way to combat these critters is to place your rug outside in direct sunlight. This will dry up and kill any dust mites.
• You may be tempted to just pack up and move to a new location, but this is not a good solution.  When you are an allergy sufferer and move you will most likely develop new allergies to the pollen, and mold within a few years. Also the most common allergy-provoking grasses are found all over the world.

Happy Spring!

• Irish Stew (609 calories & 35 grams fat)
• Irish Soda Bread (192 calories & 5 grams fat)
• Irish Potato Casserole (258 calories & 21 grams fat)
• Shepherds Pie (452 calories & 11 grams fat)
• Corned Beef and Cabbage (740 calories & 42 grams fat)
• Apple Pudding ( 384 calories & 16 grams fat)
• Irish Coffee (210 calories & 9 grams fat)

If you consumed this celebratory meal you would consume a total of 2,840 calories and 139 grams of fat!

Here is an alternative menu for a healthier version and you still get to enjoy an Irish inspired meal!

• Chicken Vegetable Stew (285 calories & 17 grams fat)
• Whole Grain Roll (143 calories & 1 gram fat)
• Baked Potato with Low Fat Cheese (184 calories & 2 grams fat)
• Low Fat Chicken Pot Pie (409 calories & 11 grams fat)
• Turkey and Cabbage Casserole (396 calories & 10 grams fat)
• Baked Unsweetened Apple (127 calories and 5 grams fat)
• Irish Whiskey Cocktail (180 calories & 1 gram fat)

For this meal you are consuming 1,724  calories and 47 grams of fat. You are eliminating  1,116 calories and 92 grams of fat! Of course we do not recommend eating this much food in one sitting! This is a great example how some simple substitutions can really help you eat healthier!

We wanted to take a moment to thank each and everyone of the RD’s that work for Nutrition Ink. Your hard work and talent is very much appreciated. You make this company what it is and we thank you for that.

Head over to www.foodgawker.com. But only if you have a few hours to spare because you will not be able to take your eyes off all the beautiful photos of food!And with a simple click on the photo of your choice you will be taken straight to the recipe.

You’re welcome!

There is a different between recommended serving of a food and recommended portion size. The MyPyramid will give you serving sizes of food groups to consume for the entire day based on your height, weight and physical activity. A portion size is how much to eat of a food at one sitting. So you may eat 3 portions to equal one serving. Make sense?

Here are some visual tips to help you determine food sizes using everyday items for comparison…

• 1 cup cold cereal = size of a fist
• 1 pancake = size of a compact disc
• 1/2 cup cooked pasta or rice= size of 1/2 a baseball
• 1 cup of salad =  size of a baseball
• 1 medium fruit = size of a baseball
• 1 cup yogurt = size of a fist
• 3 oz meat, fish or poultry = size of a deck of cards
• 2 tbsp peanut butter = size of a ping pong ball
• 2 tbsp salad dressing = size of a filled shot glass
• 1 dinner roll = size of a yo-yo
• 1 tsp of butter = size of a scrabble tile
• 1/4 cup of dried fruit = size a the cup of your hand

There are a few things you can do when eating out to keep your portions in control.

• DO NOT super size
• split your meal with a friend
• ask for half of your meal to be packed and have it for lunch the next day.

Some tips when eating at home:

• eat from a plate and not a container so that you can see exactly how much you are eating.
• Use smaller plates.
• do not eat from the bag, jar, package etc. You tend to eat more when you do.
• Buy snack foods in single serving packaging. Or put the right portion into zip-lock bags to grab a snack to go.

Enjoy!

Are you afraid to stop using salt because you are cannot stand to lose the flavor? Here are some tips to help you get lower your salt intake and still keep the flavor in your foods.

• Avoid processed foods. Most processed foods are very high in sodium. Eat fresh food to lower the amount of sodium you take in each day.
• When using canned vegetables rinse then before cooking. This will cut 1/3 of the sodium.
• Look at labels and find foods that are low in sodium.
• When cooking vegetables, fish or poultry try lemon juice instead of salt for seasoning.
• Cook with salt-free seasonings or with vinegar and herbs.
• Instead of making flavored rice mixes make plain brown or white rice and season with herbs and olive oil.
• When its time for a snack reach for something like “lightly salted” pretzels, nuts or popcorn.

By making these simple changes to you diet you can lower the amount of sodium you ingest and lower your blood pressure at the same time.