Going with the (Whole) Grain
New on the science front, the Iowa Women’s Heath Study and the Nurse’s Heath Study have found that women who eat one to three servings of whole grains per day have a lower risk of heart disease. Both studies also found that women eating whole grains with this frequency had a 20 to 30 percent lower risk of diabetes over the next decade.
Just what is a whole grain? A true whole grain has retained all three of its original nutrient-rich parts: the germ, endosperm, and bran. Even if a grain has been processed, such as cracked wheat, rolled oats or whole wheat pasta, it’s still a whole grain if it retains the critical three parts in their original proportions.
Customers of Healthy Chef Creations benefit from our abundant use of Whole Grains starring frequently in our breakfast dishes but also making cameo appearances in all dishes using wraps, tortillas, breads and pastas. To name but a few:
With so many tasty choices and strong health benefits, why would you ever eat anything but whole grain cuisine again?
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Rebecca’s “Well on Your Weigh” Weight Loss Tips
By Rebecca Gerard
Registered & Licensed Dietician
If you’re like most holiday eaters, you may have experienced an 8-10 lb. gain over the last six weeks. Here are ten weight loss tips I give my clients to start getting “well on the weigh” to a Slim You in 2007. (Note customers of Healthy Chef Creations already benefit from the tips marked with a leaf symbol):
1. Eat frequently. Eating every 4-5 hours boosts metabolism and regulates blood sugars.
2. Drink half your body weight in ounces of water. So if you weight 200 pounds, then drink approximately 100 ounces. Add another 8 ounces for every 15-30 minutes of exercise.
3. Get Moving. Exercise by burning 2000 calories in exercise per week.
4. Eat fewer processed foods with chemicals, eat more natural and organic foods. At least 50% of your diet should come from organic, raw plant foods. Unnatural chemicals in foods can negatively impact health and weight. Organic foods lack these interfering chemicals, while raw foods have enzymes to help run your body’s energy cycles and fat cycles. Moreover, plant foods have fiber to fill you up and regulate blood sugars.
5. Limit eating out to 3-4 times per week. You have more control of your food and portion sizes.
6. Eat palm-sized portions of nutrient-rich carbohydrates and proteins. Fat intake should be no bigger than what can be filled up in your pointer finger
These “rules of thumb” are far easier than counting calories!
7. Eat balanced meals, including carbohydrates, low-saturated fats, proteins and a fruit or vegetable. Carbohydrates need to have at least 2 grams of fiber per serving. Proteins should include low fat fish or low fat organic dairy products.
8. Keep a journal. This helps you stick to and follow a meal plan and holds you accountable!
9. Practice good stress management. High stress can mean high cortisol which can negatively impact weight loss. To reduce cortisol levels, try taking a warm bath 1 hour before bedtime.
10. Be consistent. Keep a regular schedule for eating and exercise, even if you only exercise one to two times a week.
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Valentine's Day 4-Course Dinner A Deux
(Order any one or a mix and match courses a la carte)
Organic Grass-fed Filet Mignon with Gorgonzola & Frizzled Leeks
Served with a Port Wine Sauce Reduction
• Wild-caught Crab Cake Appetizer
• Organic Classic Caesar Salad
• Low-Fat New York Raspberry Cheese Cake
• $53.75 (plus tax & delivery)
• Order Now
Stacked Wild Sockeye Salmon
With Mushroom Duxelle & Fine Green Beans
• Roasted Walnut Apple & Gorgonzola Salad with
• Balsamic Vinaigrette
• Chicken Dim Sum Appetizer
• Low-Fat Ricotta Canolli
• $53.75 (plus tax & delivery)
• Order Now
Free Range Chicken Roulade in a Red Pepper Coulis Sauce
Stuffed with Organic Spinach, Feta Cheese & Sun Dried Tomatoes
• Portobello Mushroom Duxelle Stuffed with Marinated
• Plum Tomato Appetizer
• Organic Tossed Salad with Raspberry Vinaigrette
• Port Wine Poached Bosc Pears with Blackberry Coulis
• Sauce Demand!
• $53.75 (plus tax & delivery)
• Order Now
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Our closing tongue-in-cheek limerick for you:
Atkins, South Beach–Been There & Tried It.
But when you Go Organic – that’s The World’s only Sustainable Diet!
Cheers,
Chef John Procacci & The Staff at Healthy Chef Creations
Tel: 1-866-575-CHEF (2433)
