Multigrain vs Wholegrain Bread

Seema has asked me this question and I am sure many of you probably think there is not much difference between the two - or that both are just as healthy.

Multi-grain simply means the bread is made from two or more (sometimes up to 11) different types of grain like wheat, oats, barley, flax, rye etc. However the term gives no indication if the whole grain was used, or if the grains were refined in any way. On the other hand, whole grain means the bread or baked good includes the nutritious bran and germ of the grain. So the product contains the fiber, magnesium, vitamin B6 and vitamin E and other important phytonutrients. You're getting all the grain has to offer; it has been stripped of nothing.

No matter how many grains are involved in a multi-grain bread, if the grains have been refined and the bran and germ of the grain have been removed you are missing out on valuable nutrients. So read your labels carefully and look for products with the whole grain stamp.

Irresistible Frittata

Sharing recipes always has a way of becoming interactive, with people sharing views, offering suggestions or even asking for more info.

Today's pick is an all-in-one Frittata - another healthy breakfast option!

A Frittata is a type of Italian omelette (looks like a pizza) that often features meats, cheeses and veggies, making it a great way to get all your breakfast nutrients in one simple dish.

Try the one featured below and let me know what you think.

The All-In-One-Frittata (serves 4)
•1 cup egg whites
•3 whole eggs
•pinch salt & pepper
•2 cups spinach
•1/4 cup broccoli florets (cut small)
•1/4 cup zucchini
•1/4 cup green onions
•1/4 cup green and red peppers
•1/4 cup mushrooms
•1/2 cup cheese (feta/havarti/cheddar)
•1/2 cup any low fat deli meat (ham/turkey sausage)
•1/4 cup pumpkin seeds
•cooking spray

Turn oven on to broil.
Whisk egg whites, eggs, salt and pepper. Heat non stick frying pan (with heat resistant handle) on stove and lightly spray oil. Add onions, peppers, zucchini, mushrooms, broccoli, pumpkin seeds and spinach. Saute 1-2 mins. until tender (but not too soft). Evenly pour the egg mixture over the vegetables. Cook for a couple of minutes until the top of the mixture begins to bubble. Evenly spread the cheese and deli meat/sausage on top of the frittata. Place pan in oven until egg is cooked (approx. 2-5 mins). Remove from oven and serve with multigrain toast.

Can Healthy Food Taste Good?

Most people have this misconception about food - it either tastes good, or its good for you - the two shall never meet. Unfortunately that drives some people away from eating healthy altogether. Others who are more determined will eat miserable tasting food in an attempt to lose weight or accomplish some other health or physical goal. This very often results in failed diets since it is hard to keep forcing yourself to eat food that is not palatable.

I have been reading and speaking to nutritionists, and am more and more convinced that food can both be good and taste great at the same time. Very often it is simply by modifying your diet or substituting ingredients with healthier options (yogurt based dips and dressings, grilling meats instead of frying etc.). Once you enjoy eating healthy food it will be easier to make healthy eating more a lifestyle than a diet. This is key to sustainable weight loss as well as general physical fitness and good health.

My next few blogs will focus on some healthy, easy to make recipes with ingredients that are universally available (not sure if my FB friends in India have access to quinoa or steel cut oats).

Start your day with this breakfast to boost your energy for the day.

Walnut Apple Berry Oatmeal
1/2 cup steel cut oats (better than reg oatmeal)
1 cup water
1 cup low fat milk (optional and can be substituted with water or soy milk)
2" stick cinnamon
1 apple - cored and cut into small pcs.
1/2 cup seasonal berries (strawberries, blueberries, blackberries)
1/4 cup crushed walnuts
1 tbsp. maple syrup
1 scoop whey protein (at least 25 g protein)

Soak the steel cut oats for 30 mins. Boil with water and milk and add the cinnamon. Reduce heat and simmer until oats are cooked and liquid is absorbed (steel cut oats take approx 35-40 mins to cook), stirring occasionally. Remove from heat and mix in apples, walnuts and maple syrup. Dissolve whey protein in a little water and add to oatmeal. Garnish with berries and serve.

You will notice, this bowl of oatmeal contains the three essentials - protein, (good) carbohydrate and fruit. ENJOY!

Health Tips

Its been a long time since I updated my blog but I have been busy moving offices. While moving, schedules tend to get thrown off especially meals. A couple of weeks ago, I attended a cooking demo organized by SAPNA (South Asian Professional Network for Awareness), and along with rustling up some healthy yet delicious Thai dishes, nutritionist Sunita Menon compiled some basic health tips that are easy to follow. Just thought I would share them with you.

First thing in the morning:
•start off the morning with a tonic (one cup
hot water, one tsp. raw honey and half lemon or lime) to get your digestive enzymes going.
•eat breakfast after a bowel movement.

Snacking:
•snack on 5-10 fruit and veggie servings throughout the day
•pack fruit and vegetables with you to snack on at your desk and on your commute to
and from work.
•nuts and seeds - two tbsps or 1/4 cup (in moderation)
•yogurt - one cup
•dried fruit i.e. prunes, dates, figs, apricots etc (limited quantities - while being
nutritional, they are high in sugar).

Digestive Aids:
•lime or lemon - half
•papaya - 1 cup
•cardamom - 3-4
•cummin seeds - 1 tsp.
•turmeric - 1/2 tsp.
•black whole pepper - 1/4 tsp.
•fresh cilantro - 1/4 cup
•fresh basil - 2 tbsp.
•ginger - 1" piece

Signs and Symptoms of Imbalance:
•bloating/burping
•flatulence/constipation/diarrhea
•eczema
•headache/joint pain
•fatigue/aches and pain
•losing/thinning hair
•weak/brittle nails

Some Illnesses due to poor diet:
•diabetes
•hypertension
•thyroid imbalance
•arthritis
•irritable bowel syndrome

In conclusion, here are the Top 10 Health Tips:
1. Drink plenty of water - 6-8 glasses a day
2. Exercise - at least 20 minutes a day
3. Eat six small meals a day
4. Fruit & veggies - 5-10 servings per day
5. Reduce red meat intake- incorporate more fish and poultry into diet
6. Eat more fibre - whole grains, unpolished rice, quinoa etc.
7. Ensure regular bowel movement daily
8. Sleep - six to seven hours/night
9. Laughter - practice laughter yoga
10. No stress - try to meditate 10 minutes every day

The Skinny on Fats (Oils)

Since I am on the topic of healthy fats, it's a given to now discuss Oils.

It's always a challenge to pick what we think is the healthiest oil, but a heart healthy oil (olive oil), may not be the best choice (try frying an egg in olive oil).

We also know that a higher consumption of saturated fats, mostly found in animal foods, can increase LDL (bad) cholesterol. However, saturated oils like palm and coconut, also raise cholesterol, but in this case, HDL, which is the good cholesterol.

The oils we normally use for cooking contains polysaturated or monosaturated fat - these are good substitutes for saturated fats. In fact, monosaturated fats not only help raise HDL, but is a good source of fat for diabetics since it helps the body control glucose.

In terms of nutrition, the healthiest oils are the ones rich in monosaturated fat, phytochemicals, and alpha linolenic acid. Some of these include, extra virgin olive oil, canola, peanut, flaxeed, almond, and walnut oil.

More interesting facts on oils here

Nutty Myths and Facts

We have always perceived nuts to be a weight enemy because of its high caloric/fat content. But really, its the perfect snack if taken in moderation (magic word) along with a healthy fruit (apple), yogurt, low sugar/GI cereal (steel cut oats anyone?).

Many of us have the notion that "fats make you fat"..............I remember dad chiding me every time I refused to put home made butter on my phulkas. He would say " fats are not fattening, cut the carbs" and I thought he was nuts (no pun intended).

In a nutshell, go ahead and indulge in those almonds and walnuts - they not only ward off weight gain but can also control your cholesterol and reduce the risk of heart disease.

As usual, I like to support my blogs with an article I have read recently. To read more, click here