Method: Boil the broth, stir in quinoa, reduce heat to low, cover and cook until all the liquid is absorbed. Drain any excess liquid if necessary, mix all other ingredients well, serve warm or cold. Makes six servings. Each provides about 200 calories, 25 grams of carbohydrates, 7 grams of protein, and 4 grams of fiber.
Nutrition for Life By Anjana Agarwal understanding the Fiber Maze You may have noticed lately that many of the favorite foods such as yogurt, Ice cream, sugary cereals, energy bars, Splenda (sugar substitute) and even some juices have fiber in them. These manufactured foods offer isolated (functional) fiber just so they can make a “high fiber” claim. The fiber you get naturally from plant foods promotes good bowel function, lowers blood sugar and cholesterol, among other benefits. The general recommendation is to get 14 grams of fiber for every 1000 calories. But are the isolated fibers in the foods mentioned earlier as good as you get from plant foods? Artificial fiber versus the real fiber: • Isolated fibers are either extracted from foods or chemically synthesized; they include Inulin, pectin, polydextrose, methycellulose and maltodextrin. • Food companies also use small amounts of isolated fiber for a variety of reasons – for instance to replace the fat and sugar or as a thickening agent to prevent separation and to add crispness to bread and pizza crust. These fibers have some benefits, such as they may enhance satiety. There’s some evidence that Inulin may enhance the absorption of calcium and magnesium, reduce the calories by replacing fat or sugar. But research on isolated fibers is inconsistent, as most of the studies are funded by manufacturers and often the amount of fiber added is too little to count. When consumed in large amount some of the isolated fiber such as polydextrose may have laxative effects. In fact, any food that contains more than 15 grams polydextrose must have a warning label stating that “sensitive individuals may experience a laxative effect from excessive consumption of this product.” The bottom line is that these artificial isolated fibers can boost your overall fiber intake, but they tend to be foods which are not nutritious. You are better off eating fiber-rich unprocessed foods such as whole grains, beans and lentils, vegetables and fruits; these foods have a range of different fibers as well as many other nutrients. The natural fiber will keep you regular; the main reason people seek for high fiber foods. Tips for adding fiber to your diet: • Slowly increase amount of fiber to 25-35 grams per day. • Look for 100% whole wheat, rye, or oats as first ingredient. • Have brown rice instead of white rice and potatoes. • Include variety of grains such as oats, barley, and quinoa. • Eat beans and lentils more often. • Eat fresh fruits, salads and vegetables instead of juices. • Choose food products with 3-4 grams fiber per serving. • Drink eight cups or more water or unsweetened beverages. Try this high fiber fruity quinoa salad: Ingredients: 14 ounce vegetable broth 1 cup quinoa, rinse 1 tablespoon canola oil 1 tablespoons fruity vinegar, such as raspberry or pomegranate ¼ tsp salt 2 ripe firm mangoes chopped or fruit of your choice ¼ teaspoons freshly ground black pepper ½ cup chopped roasted walnuts or pecans Saathee.com
Sleep Apnea - More than just a snore Snoring is usually a minor problem, except for those who have to listen to it. But heavy snoring can be a symptom of sleep apnea, thought to affect mostly men. Sleep apnea can keep you from getting a restful sleep. You may stop breathing for anywhere from ten seconds to a minute, then large sound erupts as you struggle to recover, this pattern may be repeated hundreds of times during your sleep. Sleep apnea can cause fatigue, drowsiness and headaches. Sleep apnea has also been linked to heart attacks, strokes, hypertension, diabetes and depression. If you think you have sleep apnea, get professional help. Your doctor may refer to you to a specialist for sleep disorders center, the most reliable place to have sleep apnea diagnosed. Being overweight is not only a risk factor for sleep apnea, but also makes you more susceptible to develop many other medical problems. You need to take practical steps to lose weight or see a registered dietitian for weight management. Limiting alcohol intake and exercising 30- 45 minutes a day most of the days are also beneficial to ward off many medical conditions. Fortunately, there are effective treatments for sleep apnea, losing weight definitely helps, or you may be fitted for an air pump, called CPAP (continuous positive airway pressure), which is attached to a nasal tube or mask and can maintain flow of air while you sleep. Make sure you are evaluated by a board certified doctor in sleep-medicine. The website www.sleepcenter.org can help locate a nearby accredited center. Jumpstart your metabolism to lose weight by: • Strength training helps to build muscle, each pound of muscle burns about six calories a day, versus fat burns two calories for each pound of fat per day • Exercising 30 minutes a day can burn 1000-1200 calories per week that works out to about 15-16 lbs weight loss in a year. • Eating breakfast. Studies suggest that it gets your metabolism going. • Eating a balance diet. Get about one gram protein per kilo of ideal body weight to ensure that you lose fat weight not muscle. • Drinking water. A body functions more effectively when you are well hydrated. Water is the best no calorie, cheapest beverage choice. • Avoiding crash diets. Very low calorie diets slow your metabolism • Getting adequate sleep. Lack of sleep increases level of the hormone Ghrelin, which can make you hungrier while slowing your metabolism. • Lowering the thermostat by few degrees in the winter can reduce your heating bill and burn a few extra calories. For individual nutrition counseling see a registered dietitian. Many insurance companies now pay for the consults. Anjana Agarwal, MS, RD, LDN, CDE Registered Dietitian Phone: 704-890-3162 Carolina Nutrition (Adult & Pediatric) www.carolinanutrition.com
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February 2014