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September 28, 2007
Exercise machine review
Stationary Bike
If you're looking to tone your leg muscles, a stationary bike is a great choice. It is a low impact machine - especially on your knees and offers stability if balance is an issue. However, it is difficult to reach a high intensity unless you're using a spinning bike. It's best used for cross-training between high intense training days or for those looking for a slow, steady workout.
Stair Climber
This machine really works your lower body - quadriceps, hamstrings, and glutes. Be careful that you don't rest on the arms or front of the machine if your legs start to tire. It may be best to use this machine for a quick workout when you can work hard for a short period of time, i.e. 15 mins.
Elliptical Trainer
Another great machine for those looking for lower impact exercise. Gliding on this machine gives you a smooth workout. It also provides a full body workout because of the arm handles. Use this machine if you are recovering from an injury or just getting back into exercise. It can also be used as a form of cross-training in between high intense training days.
Treadmill
My favorite of the bunch, a treadmill offers walking or running in a higher impact workout, which is beneficial for building strong bones. A treadmill offers instant hills and the ability to run at a constant speed which you have to maintain. It's also easy to perform speed work with the speed and time clock right in front of you. You can burn the most calories on a treadmill because you can push yourself to work harder. Treadmills offer variety - whether you're looking for interval training, a long slow endurance run, hills, speed walk or a slow easy stroll.
Whatever you decide - remember, most importantly - exercise should be fun!
Posted by Lisa at 08:21 AM | Comments (0) | TrackBack
September 26, 2007
Eating less and exercising linked to longevity…go figure.
It has been know for about 70 years that caloric restriction prolongs life. In everything from yeast to primates, a significant decrease in calories can extend lifespan by as much as one-third. However, the mechanism of how this happens has remained unclear.
Now, reporting in the September 21 issue of the journal Cell, researchers from Harvard Medical School, in collaboration with scientists from Cornell Medical School and the National Institutes of Health, have discovered two genes in mammalian cells that act as gatekeepers for cellular longevity. When cells experience certain kinds of stress, such as caloric restriction, these genes rev up and help protect cells from diseases of aging.
The new genes are called SIRT3 and SIRT4. They are members of a larger class of genes called sirtuins. (Another gene belonging to this family, SIRT1, was shown last year to also have a powerful impact on longevity when stimulated by the red-wine molecule resveratrol.)
In this paper, the newly discovered role of SIRT3 and SIRT4 drives home something scientists have suspected for a long time: mitochondria are vital for sustaining the health and longevity of a cell.
Mitochondria, a kind of cellular organ that lives in the cytoplasm, are often considered to be the cell's battery packs. When mitochondria stability starts to wane, energy is drained out of the cell, and its days are numbered. SIRT3 and SIRT4 play a vital role in a longevity network that maintains the vitality of mitochondria and keeps cells healthy when they would otherwise die.
When cells undergo caloric restriction, signals sent in through the membrane activate a gene called NAMPT. As levels of NAMPT ramp up, a small molecule called NAD begins to amass in the mitochondria. This, in turn, causes the activity of enzymes created by the SIRT3 and SIRT4 genes--enzymes that live in the mitochondria--to increase as well. As a result, the mitochondria grow stronger, energy-output increases, and the cell's aging process slows down significantly. (Interestingly, this same process is also activated by exercise.)
In fact, the mitochondria appear to be so essential to the cell's life that when all other energy sources inside the cell--including the nucleus--are wiped out, yet the mitochondria are kept intact and functional, the cell remains alive.
Source: EurekAlert!
Posted by Lisa at 07:22 AM | Comments (2) | TrackBack
September 25, 2007
Dried Fruit Challenge
Nutrient density measures the amount of nutrients a food provides relative to the amount of energy it contains. A food high in nutrients and low in calories would have a high nutrient density.
Let's compare 2 dried fruits: raisins and cranberries. They both can add flavor and variety to oatmeal, salads, rice pilaf, cereal and cookies or can be a great snack by themselves or paired with a handful of nuts.
Raisins are packed with potassium and iron though are a bit higher in calories. Here's the breakdown:
Dried cranberries: 1/4 cup serving: 93 calories, .2 mg of iron, 12 mg of potassium.
Raisins: 1/4 cup serving: 120 calories, 1.1mg iron, 310 mg potassium.
Either one is considered a serving of fruit for the day!
Posted by Lisa at 07:54 AM | Comments (0) | TrackBack
September 23, 2007
Helpful Hints for Quick Cooking
No one wants to spend all day in the kitchen. Cooking can be as easy as 1 2 3 with these helpful tips:
1. The French phrase mise en place means having everything ready beforehand. If the ingredients are chopped and measured before you start - it makes preparing the dish much much easier!
2. Instead of dirtying another bowl - use ziplock bags for marinades. Pour and spoon in the ingredients and then add the meat to refrigerate. Throw it out when your done for an easy clean up.
3. Waiting for the water to boil can set you back several minutes when trying to cook a quick meal. Speed up the process by starting with warm tap water in the pot. Don't forget the lid on top to save even more time.
Posted by Lisa at 09:47 AM | Comments (0) | TrackBack
September 21, 2007
Quote of the Day
The secret of joy in work is contained in one word - excellence.
To know how to do something well is to enjoy it.
– Pearl Buck
Posted by Lisa at 07:21 AM | Comments (0) | TrackBack
September 20, 2007
Deserve to Splurge?
The need for a reward is human nature. And for many, that "something special" is food. You can't change what makes you happy, but you can minimize the damage to your healthy eating plan. Choose one portion-controlled item that requires you to leave the house, such as a cup of lobster bisque from your favorite eatery or a small, fresh pastry from the bakery.
It's more rewarding to have a nice treat than to waste calories on regular things you can have anytime, like potato chips or cookies. Even better, find a non-food reward: Catch a movie, get a massage at the spa, or buy a flattering pair of yoga pants.
Posted by Lisa at 07:50 AM | Comments (0) | TrackBack
September 18, 2007
Almonds: Grab a Handful for Heart Health
Almonds are tiny packages of heart healthy nutrients in a tasty, crunchy kernel. The monounsaturated fat in almonds reduces LDL cholesterol and increases the HDL or “good" cholesterol levels. They are also a good source of plant protein and dietary fiber, two nutrients that have been shown to reduce LDL or “bad" cholesterol levels.
Almonds are the best nut source of vitamin E, providing the most vitamin E per serving. Just one ounce of almonds, about a handful, contains 7.3 mg of alpha-tocopherol vitamin E, the form of vitamin E the body prefers. This is about half of the amount needed per day.
Give snacks and meals a nutrition boost with almonds
* Choose a handful for a snack instead of cookies or chips.
* Sprinkle them on a salad or bowl of cereal.
* Add them to yogurt and top with fruit.
* Toss chopped almonds into a vegetarian stir-fry.
* Give rice and pasta dishes extra crunch.
* Spread your almond butter on toast or a bagel.
Posted by Lisa at 07:54 AM | Comments (0) | TrackBack
September 16, 2007
Eat Fish…Don’t Eat Fish. Which is it?
Nearly all fish contains small amounts of mercury, which isn't a health concern for most people. However, unborn babies and young children are more susceptible to the harmful effects of mercury because the nervous system is still developing. With this in mind, the Food and Drug Administration and Environmental Protection Agency have taken a better-safe-than-sorry approach to mercury in fish. They designed guidelines to keep mercury consumption far below levels shown to cause harm. By following these conservative recommendations, parents can safely include fish as an important part of a healthy diet.
Women who may become pregnant, pregnant women, nursing mothers, and children 12 years and under can safely eat two meals per week of 6 ounces of cooked, ‘‘low mercury'' fish: cod, salmon, shrimp, flounder, canned chunk-light tuna, haddock, trout, pollock, squid, shellfish (except lobster) and catfish. Toddlers should eat smaller portions. Fish sticks and ‘‘fast-food'' sandwiches are commonly made from fish that are low in mercury.
The ‘‘medium mercury'' fish - striped bass, canned albacore (solid white) tuna, tuna steaks, halibut, lobster, bluefish, grouper - contain three times as much mercury as low mercury fish. One 6-ounce serving can be safely eaten once per week. In the United States, the EPA considers most fish caught in ponds or lakes to be ‘‘medium mercury.'' However, fresh-water fish in more industrial states, such as Massachusetts, may have higher levels of mercury that may not be safe because lakes tend to be more polluted and concentrated with industrial waste than the ocean. It is best to check either with local officials or check the Massachusetts Department of Public Health web site at www.state.ma.us/dph/ to determine the safety of local lakes for fish consumption.
The ‘‘high mercury'' fish - swordfish, shark, mackerel king and tilefish - contain nine times as much mercury as ‘‘low mercury fish.'' Children and women of childbearing age should not consume these fish.
All other adults can eat these higher mercury fish, in moderation, without health risks. It may be prudent for adults to limit their consumption of higher mercury fish to once per week and eat lower mercury containing fish most times.
The only cases of mercury poisoning from fish consumption occurred in Japan in the 1950s and 1960s during industrial accidents that polluted fishing waters with large amounts of mercury that far exceeded our local mercury levels. It is currently unknown if there are any long-term risks for adults consuming low levels of mercury in fish.
The general consensus is that any potential, small risk from mercury is offset by its nutritional benefits.
The American Heart Association continues to recommend that adults should eat at least two servings of fish per week because of the cardiovascular benefits.
Unfortunately, the issue of mercury pollution that jeopardizes our health and food supply was not addressed in these guidelines. Obviously, further restrictions need to be established to limit industrial release of mercury from coal-burning power plants, etc. into the environment.
Posted by Lisa at 10:18 AM | Comments (1) | TrackBack
September 13, 2007
Waldorf Salad a La Healthy
Fruits and veggies. More matters.
This salad is full of fiber, vitamins, calcium and omega-3 fats...and flavor! All it takes is a few alterations to make any recipe healthy!
2 medium Granny Smith apples, cored and diced
1 large crisp red apple, such as Fuji, cored and diced
¾ cup chopped celery
¼ cup of dried fruit, such as blueberries, tart cherries, cranberries
½ cup low fat or nonfat plain yogurt
1 Tbsp lemon juice
½ cup chopped walnuts (or slivered almonds)
¼ cup nuts for garnish
Combine apples, celery, dried fruit and lemon juice in a small bowl. Stir in the yogurt and nuts. Spoon into individual serving bowls and top with additional nuts.
Posted by Lisa at 07:30 AM | Comments (0) | TrackBack
September 11, 2007
Seven secrets to avoid fitness failure
Have you ever met someone who is ALWAYS consistent with his or her exercise program? Or someone who has had lifelong success sticking with a fitness plan? Ever wondered what their secret is?
Try these seven simple strategies:
1. Smart, consistent scheduling – Keeping a regular workout schedule that fits into your life makes it easier to stick to your program. Instead of just “finding time each day"? to work out, you should already know the exact time, and don’t change it unless absolutely necessary.
2. Proper pacing and progression – Pacing yourself, listening to your body and not overdoing it help ensure you don’t get too tired or injured, and this makes it easier to stay consistent. When you add a new activity, exercise or sport to your routine, take time for your body to adapt before you push yourself 100 percent.
3. Shorter workouts when necessary – Even if you are consistent, life has a way of throwing curve balls into your schedule, and you may not always have the amount of time you had planned to work out. However, even a little exercise is better than no exercise, and a shorter workout now and again is better than skipping your workout altogether.
4. Well-timed workout “vacations"? – To avoid burnout, it is important every now and again to take workout “vacations"? – one day, two days … maybe even a week where you don’t work out, giving your body a break from your usual routine. Not only will this give your body a little rest, it will also help keep you engaged and interested in your workout routine.
5. New adventure workouts – Trying a new activity, sport or challenge can be a great way to keep your training interesting and fun. Rock climbing, hiking, water skiing, yoga, surfing, Pilates … anything new or unfamiliar will help your body get past plateaus, reduce boredom and put a jolt of excitement into your regular workout routine.
6. Strength AND flexibility training – Fitness fanatics tend to be “cardio junkies"? and spend most of their workout time challenging their heart and lungs. However, a well-rounded workout program should also include strength-training and stretching. In fact, including strength-training and stretching in your exercise routine helps increase your odds of consistency by reducing your risk of injury. You also improve your opportunity to achieve results and help keep your body balanced.
7. Workout buddies – The single best way to boost your workout consistency is to find someone to work out with you. A fitness buddy can help keep you motivated, ensure you show up for your training sessions and make your workouts engaging. Even if you can’t exercise with a buddy all the time, meeting him or her at least once a week is a great way to check in and keep each other accountable.
Remember, you don’t need to incorporate ALL of these tips. Just try the ones that appeal you.
Sticking to a consistent workout program is difficult for everyone. However, these tips can make it easier and more fun, and put you on the road to lifelong success!
Posted by Lisa at 08:42 AM | Comments (0) | TrackBack
September 08, 2007
Nutrition for your skin
As we grow older, our skin tends to lose its elasticity, becomes dry and the appearance of fine lines and age spots is inevitable. Other factors that promote unhealthy skin include poor diet and nutrition, exposure to harsh soaps, exposure to the sun, dry, windy climate, excessive alcohol consumption and cigarette smoking. Skin cells have special agents for combating free radicals and repairing skin damage. These free-radical fighters are called antioxidants. Recent research suggests that antioxidants may play an important role in preventing or delaying the onset of degenerative diseases, thereby slowing the effects of aging.
So which foods are important to keep your skin looking youthful? You guessed it! Fruit and vegetables, whole grains, healthy fats – omega-3s is fish and monounsaturated fats in nuts, lean proteins like chicken. All those healthy foods dietitians promote on a daily basis!
Food sources of antioxidants:
Selenium — Helps maintain healthy hair and nails, enhances immunity, works with vitamin E to protect cells from damage. Reduces the risk of cancer, particularly lung, prostate, and colorectal. (Garlic, seeds, Brazil nuts, meat, eggs, poultry, seafood, whole grains. The amount in plant sources varies according to the content of the soil.)
Beta-carotene — Keeps skin healthy, helps prevent night blindness and infections, promotes growth and bone development. (Red, yellow-orange, and leafy green vegetables and fruits, including carrots, apricots, cantaloupe, peppers, tomatoes, spinach, broccoli, sweet potatoes and pumpkin.)
Vitamin E — Acts as the protector of essential fats in cell membranes and red blood cells. Reduces risk of cancer, heart disease, and other age-associated diseases. (Peanut butter, nuts, seeds, vegetable oils and margarine, wheat germ, avocado, whole grains, salad dressings.)
Vitamin C — Destroys free radicals inside and outside cells. Helps in the formation of connective tissue, the healing of wounds and iron absorption. Helps prevent bruising and keep gums healthy. May reduce risk of cataracts, heart disease, and cancer. (Peppers, tomatoes, citrus fruits and juices, berries, broccoli, spinach, cabbage, potatoes, mango, papaya.)
Posted by Lisa at 08:23 AM | Comments (0) | TrackBack
September 06, 2007
Prenatal Yoga
Prenatal yoga classes are more popular than ever. When paired with a cardiovascular exercise such as walking, yoga can be an ideal way to stay in shape during your pregnancy. This age-old practice keeps you limber, tones your muscles, and improves your balance and circulation, with little, if any, impact on your joints.
Yoga is also beneficial because it helps you learn to breathe deeply and relax, which will come in handy as you face the physical demands of labor, birth, and motherhood. In fact, one of the first things you learn in a yoga class is how to breathe fully. The breathing technique known as ujjayi requires you to take in air slowly through your nose, filling your lungs, and exhale completely until your stomach compresses.
Learning how to do ujjayi breathing primes you for labor and childbirth by training you to stay calm when you need it most. When you're in pain or afraid, your body produces adrenalin and may decrease the production of oxytocin, a hormone that makes labor progress. A regular yoga practice will help you fight the urge to tighten up when you feel pain, and show you how to relax instead.
First-trimester tips
Seek out an instructor who is specifically trained in prenatal yoga, but if that's not possible, make sure your instructor knows you're expecting. You probably don't have many restrictions this early in your pregnancy, but remember to follow the 13 rules of safe pregnancy exercise such as drinking lots of water before, during, and after exercising to keep your body hydrated. Breathe deeply and regularly as you stretch. If you're a pro at yoga, recognize and accept that your regular routine will require modifications as time goes on. Listen to your body and trust what it tells you. If you're feeling pain or discomfort, make an adjustment or ask your instructor to recommend an alternative position.
Second-trimester tips
Your joints are beginning to loosen up now, so proceed with caution. Be aware, too, that your slowly expanding girth will affect your sense of balance. Don't try to hold poses for a long time, and remember to sink into yoga positions slowly and carefully to avoid injury. Take your time and don't overdo it. Avoid lying flat on your back now, too, to keep blood flowing properly to your uterus.
Third-trimester tips
You're probably feeling less graceful now that your belly is bigger, so perform standing poses with your heel to the wall or use a chair for support to avoid losing your balance and risking injury to yourself or your baby. Props such as blocks and straps can also help you move through different poses with greater stability. And remember: Don't hold poses for a long time; it's important to keep moving.
Best poses for pregnancy
Cobbler's or Tailor's pose (baddha konasana): This sitting pose helps open the pelvis. If you are very loose-jointed in your hips, make sure your "sit bones" are well grounded on the mat or blanket (gently pulling the flesh on each side of your bottom out a bit will help you find the right position). Place pillows or rolled-up towels under your knees to avoid hyperextension of your hips.
• Sit up straight against a wall with the soles of your feet touching each other.
• Gently press your knees down and away from each other, but don't force them apart.
• Stay in this position for as long as you're comfortable.
Pelvic tilt or Cat-Cow: This position helps relieve back pain, a common problem during pregnancy.
• Get on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight, but not locking the elbows.
• Tuck your buttocks under and round your back as you breathe in.
• Relax your back into a neutral position as you breathe out.
• Repeat at your own pace.
Squatting: This will relax and open the pelvis and strengthen the upper legs. As you start to feel heavier in pregnancy, use props such as yoga blocks or a few stacked books on which to rest your bottom. Focus on relaxing and letting your breath drop deeply into your belly.
• Stand facing the back of a chair with your feet slightly wider than hip-width apart, toes pointed outward. Hold the back of the chair for support.
• Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were going to sit down on a chair. Find your balance — most of your weight should be toward your heels.
• Take a deep breath and, exhaling, push into your legs to rise to a standing position.
Side-lying position: This is a good resting pose for the end of a practice.
• Lie on your left or right side with your head resting on your arm or a blanket.
• Put a body pillow or blanket roll between your thighs to give your hips some support.
• If you're in a yoga class, your instructor may guide you through some breathing exercises.
Other good poses during pregnancy: Also try the standing postures Warrior I (virabhadrasana I), Warrior II (virabhadrasana II), and Tree (vrksasana). These poses help strengthen your joints and improve your balance. Warrior poses can also ease backache and sciatica. Downward-Facing Dog (adho mukha vrksanasana) can energize your whole body, but it's best not to do this position in your third trimester. Your yoga instructor may recommend variations on any of these classic poses.
Yoga precautions during pregnancy
As with any exercise, you need to take certain general precautions when you're pregnant. You may want to skip any movements that require you to lie flat on your back for longer than a few minutes, especially after the first trimester. Lying on your back can put pressure on your inferior vena cava, the vein that returns blood from the legs to the heart, which can cause dizziness, shortness of breath, and nausea. But some women are comfortable lying in this position well into their pregnancies.
If you've never done a headstand or shoulder stand before, skip these poses. Pregnancy is not the time to start an inversion practice, although many women who are used to these poses can continue to perform them well into their second trimesters. Use caution or avoid these poses altogether during the third trimester. Skip positions that stretch the abdominal muscles too much, such as deep forward and back bends and deep twists. You're more apt to tear and strain muscles now because the pregnancy hormones that allow the uterus to expand also loosen other connective tissue.
Steer clear, too, of Bikram or hot yoga classes, in which the room is heated to 90 degrees or higher, since this could cause dangerous overheating.
Posted by Lisa at 07:11 AM | Comments (0) | TrackBack
September 05, 2007
Marketing Mania
This is funny - just what a busy person needs - a sugar rush from a candy bar! Reminds me of those Snickers "Marathon" bars.
You Can Take It With You: Marketing to Those on the Go
By Monica Hesse
Washington Post Staff Writer
First there was Yoplait's Go-Gurt, which sort of made sense -- sometimes you want calcium but can't spare time for a sit-down nosh. Skippy's Squeeze Stix were weirder, but we understood it: Peanut butter in a tube is basically just the traveler's take on PB on a spoon.
But now portable food has come to this:
Mars candy corporation has introduced a Milky Way 2 To Go bar.
It's what used to be the regular king-size Milky Way, see, except that it's pre-broken in half so you can eat it on the go.
A brilliant solution, clearly, to that classic vending machine dilemma: "I would love to buy this Milky Way right now, but I am not sitting at a table and am entirely without knife and fork! If only someone would invent a candy bar that did not require such elaborate preparations for consumption!"
The bar is a cousin of the newish Go-Tarts, a slightly slimmer but otherwise identical version of the Pop-Tart, whose eating, as everyone knows, previously required a china plate.
"On the Go." It's a home run phrase for advertisers. Market research firm Datamonitor reports that the number of foods with "go" in the product name or labeling has more than tripled since 2001 -- from 134 to around 500. Convenience is big, time is limited, blah blah blah. But this latest trend, in which foods are cunningly sold as On the Go even if their Go-ness was never in doubt, underscores the bigness of the concept in today's society. Is the production and purchasing of these foods really about saving time, or does buying them fulfill a deeper need?
Where is "the Go" and why do we so desperately want to eat there?
The answer to that question is part of On the Go appeal, says Nancy Childs, a food marketing professor at St. Joseph's University in Philadelphia. We actually don't want to eat "there."
"We're not used to being tied to places anymore," Childs says. "It makes us uncomfortable." On the Go foods are like iPods, she says. It's no surprise that the spike in handheld meals has coincided with the rise of a whole bunch of other handhelds. Wireless food.
If people want the iPod, not the stereo, and the portable candy bar instead of the, uh, non-portable candy bar, then that's what they'll get.
Richard J. George is a colleague of Childs's and a consultant who helps corporations find ways to advertise their products' convenience. He offers each company one major tip: "Don't tell me how good your product is. Tell me how good I am."
That Milky Way bar? It's self-aware. It realizes that you don't need to be told it's portable. "To go" is not a selling point for the chocolate, it's an affirmation of you: I recognize who you are, it says. I understand that you are the type of person who needs something to fit your busy lifestyle.
The candy bar is not actually a solution to that lifestyle. It is a status symbol, like the now-ubiquitous yoga-mat-as-proof-of-serenity. The "To Go" Milky Way is proof of chaos, proof of over-scheduling, proof that maybe you deserve to eat the candy bar, whether walking or sitting.
Brian Wansink heads Cornell University's Food and Brand Lab, which studies why people buy and eat the things they buy and eat. "The deceivingly dangerous thing about foods that are labeled 'On the Go' is the same thing that's dangerous about foods that are labeled low-fat. We don't really count them when we add up our calories." The lab recently completed a study in which participants consumed a meal standing and then sitting, and then estimated their calorie intake for each meal. Nearly all drastically underestimated the count in their stand-up meals. That Milky Way? A full 460 calories, whether you shove it all in your mouth at once or save some for later.
What starts out as On the Go usually ends up as on the hips.
Posted by Lisa at 04:49 PM | Comments (0) | TrackBack
September 04, 2007
Healthy Cocktail
Sounds like an oxymoron to me! This stacks right up there with the news that chocolate and wine are good for your heart. Remember everything in moderation (an RD’s favorite phrase). Turns out strawberries, blueberries and blackberries get even more healthful when they’re accompanied by a splash of alcohol.
Researchers have found that adding ethanol to these berries increased antioxidant capacity and free-radical scavenging activity of the fruit.
Don’t forget: Moderation means 1 drink a day for women and 2 drinks a day for men. Some people should not drink alcohol if they are taking medications, have liver problems, abuse problems or have high triglycerides. Please drink responsibly – do not drink and drive.
Posted by Lisa at 08:39 AM | Comments (0) | TrackBack
September 02, 2007
Try Something New: Barley
Barley isn’t just for soup anymore. This grain makes an excellent choice as the starring ingredient in main courses, side dishes, breakfast fare and more. In addition to its versatility, barley is a nutritious food that’s high in fiber and low in fat. It’s no wonder this centuries-old grain is enjoying new-found interest among connoisseurs of good food and good health.
When it comes to adding fiber to the diet, barley is an excellent choice. That’s because both types of fiber—soluble and insoluble—are found throughout the entire barley kernel and not just in the outer bran layer. Even though the outer bran layer may be removed in processed barley products such as pearl barley, barley flakes or barley flour, the fiber content remains high. All forms of barley contain soluble and insoluble fiber and provide important health-promoting benefits.
* Pearl barley is readily available in most supermarkets and may be found next to dry beans, rice and lentils. Some supermarkets may also carry quick cooking barley. These kernels have been steamed and dried prior to packaging and require less cooking time.
* Barley flakes are made from barley kernels that have been steamed-rolled and dried. Barley flakes may be cooked as a hot cereal or used as an ingredient in baked goods. They may be found in the bulk foods sections of some supermarkets.
* Barley flour may be found in some supermarkets with other packaged flour products or in bulk containers. Barley flour may be used to add fiber to baked goods.
* Barley is also used as an ingredient in commercially prepared foods such as ready-to-eat cereals, hot cereals, cereal bars, canned soups and pilaf mixes.
In the Kitchen with Barley
* Cook up a batch of pearl barley and add to prepared soups, stews, casseroles and salads for an extra shot of flavor, texture and fiber.
* For a heart-healthy change of pace, serve your favorite stir-fry, stroganoff or curry over a bed of steaming hot pearl barley.
Barley-Orange Pilaf
1 cup pearl barley
3 cups water
1/2 cup chopped pitted dates
1/2 cup chopped dried apricots
3 tablespoons orange marmalade
3/4 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1/2 cup slivered and toasted almonds
In a medium saucepan with lid bring water to a boil. Add barley and return to boil. Reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Set aside. Spray large skillet with non-stick cooking spray; add dates, apricots and marmalade. Cook over medium heat, stirring, for 3 minutes. Blend in cumin, salt and pepper. Cook 2 minutes longer. Stir in cooked barley and almonds. Reduce heat to medium-low and cook until warmed through.
Makes 4 servings.
Per serving: calories 436, protein 10g, carbohydrates 82g, fiber 13g (including 2.5g soluble fiber), fat 10g, cholesterol 0, sodium 306mg.
Posted by Lisa at 01:01 PM | Comments (0) | TrackBack