Oats and the Glycemic Index - Time to Get Healthy!

 The Glycemic Index is a scale applied to foods based on how quickly the glucose in foods is absorbed into the blood stream, relative to pure glucose. Some nutrition professionals use the glycemic index as a tool for people trying to control blood sugar, such as those with diabetes.[ref. Science Daily 2007] All foods that contain carbohydrates, such as starchy vegetables (potatoes, corn), desserts, fruits, bread, pasta and rice, can be tested for how they affect blood sugar levels after being eaten.

Oats and the Glycemic Index - Time to Get Healthy!

Glycemic index variations occur in the average person, the diabetic and the non-diabetic. These variables can change the glycemic response to a food or meal by as much as 100 percent. The Glycemic Index uses a scale of 0 to 100, with higher values given to foods that cause the most rapid rise in blood sugar. Pure glucose serves as a reference point and is given a Glycemic Index (GI) of 100. Steel cut oats rate 42 on the glycemic index, old fashioned rolled oats ranking in at 50. In addition to steel cut oats, whole grain breads, veggies and most fruits are relatively low on the Glycemic Index. Oats are most often used as oatmeal, flakes or rolled oats. They are rich in starch and protein and are used in oatmeal, cake, cookies and breakfast cereal. Oats are cold tolerant and will be unaffected by late frosts or snow.

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Oats and the Glycemic Index - Time to Get Healthy!

Typically 2 bushels are sown per acre either broadcast or drilled in 6-inch rows. Oats are the third leading cereal crop produced in the United States (after wheat and corn) and the fourth most important crop worldwide. They were once considered a weed that grew right with the barley and wheat. Oats are the seeds of a cereal grain, which has been cultivated for food for thousands of years. Early humans just ate the whole seeds after the inedible hull had been removed, typically stewing them for extended periods of time to make gruel. Oats are high in vitamin B-1 and contain a good amount of vitamins B-2 and E. Oats are sometimes mixed with other forages, but mixtures seem to be rarer than pure-stand oats, probably because oat-legume mixtures are often more difficult to manage. The aim of the mixture may be to improve the overall quality of the forage or to prolong the production season.

Oats and the Glycemic Index - Time to Get Healthy!

Oats and the Glycemic Index - Time to Get Healthy!

Oats are typically grown in cool environments. The highest yields are had in the United Kingdom, where cool moist summers (combined with good farming) make the ideal climate for oats. Oats are often grown on the same fields or milled in mills that grow or mill other grains. Oats are often processed in the same mills as wheat and other gluten containing grains and may get contaminated, making the product unsafe for consumption by a celiac requiring a gluten-free diet for life. Oats are high in fiber (10 to 15%) and are too bulky to constitute a major portion of the diet for most classes of swine, especially for young, growing pigs. The average energy value of oats is given as 80% of the energy value of corn. Oats are consumed mainly as a breakfast food, snack product, or bran form in this country. Before oats are milled, the hulls are removed leaving the oat groat. Oats have been in cultivation for over 4,000 years beginning to carve a niche for themselves in Europe approximately 3,000 years ago. Oats are high in mineral content and also in several vitamins. Formerly fed mostly to horses, oats are now used as feed for dairy cattle and poultry as well. Oats are a good source of essential vitamins such as thiamin, folic acid, biotin, pantothenic acid and vitamin E. They also contain zinc, selenium, copper, iron, manganese and magnesium.

Oats are a good source of B Vitamins, which are critical for your body to utilize energy, and are important for the production of red blood cells, which deliver oxygen to your body. Vitamin E is also used in the formation of red blood cells as well as the maintenance of bodily tissues. Oats are easy to grow with equipment and techniques used for wheat. Introduction of multicut varieties has reinforced the popularity of oats as fodder, but continuous breeding efforts are necessary to maintain disease resistance. Oats are also used for acute or chronic anxiety, excitation and stress, weak bladder, connective tissue disorders, gout, kidney ailments, skin diseases and as a tonic. Oat straw is used for the flu, swine flu, coughs, abdominal fatigue, bladder and rheumatic disorders, eye ailments, frostbite, gout, impetigo, and metabolic diseases. Oats are also used in some brands of dog and chicken feed. Steel-Cut oats are inherently full of nutritional value and are high in B-Vitamins, calcium, protein and fiber while low in salt and unsaturated fat.

One cup of Steel-Cut oatmeal contains more fiber than a bran muffin and twice as much fiber as Cream of Wheat. Steel cut oats take longer to cook than traditional oats - sometimes as long as 30 minutes. However, the time can be greatly cut down if the oats are soaked overnight in half or all the cooking liquid. Steel-cut oats are raw, but they are not alive and fresh. Steel-cut oats are oat groats that have been chopped into smaller pieces and retain bits of the bran layer. Since the bran layer, though nutritious, makes the grains tough to chew and contains an enzyme that can cause the oats to go rancid, raw oat groats are often further steam-treated to soften them for a quicker cooking time (modern "quick oats") and to denature the enzymes for a longer shelf life. Steel cut oats are whole, crushed grains of oat which has been cut into smaller pieces. Steel cut oats are less processed and have a nuttier flavor. Steel-cut oats may be substituted in recipes where rolled oats would ordinarily be used-from oatmeal to breads, cookies or bars. Steel-cut oats offer a chewier and a firmer final product. For diabetics in particular, oatmeal should be a staple but we all should be having oats on a regular basis.  

Oats and the Glycemic Index - Time to Get Healthy!

Beans Are Good Food

Beans are known as poor man's meat and they've nourished the world since the beginning of time. Dried beans, also known as legumes, are packed with nutrients. They are also advanTAGeous because once dried, beans are almost imperishable; therefore they have a long shelf life.

Beans Are Good Food

Beans Are Good Food

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Beans Are Good Food

Beans Are Good Food

There are many types of beans: black beans, great northern beans, lima beans, kidney beans, navy beans, pinto beans, mung beans, fava (or broad) beans, garbanzo beans (or chick peas), cannelloni beans and black eyed peas. Nutritionally speaking they are all powerhouses of energy, vitamins and minerals. They are good sources of protein, iron, phosphorus and potassium. Most are also fat-free, and unless canned, low in sodium. They are also a very good source of fiber. They even offer a small amount of calcium (about 40-80 milligrams per cup).

How can you incorporate more beans into your diet? Try this:

ß When dining out at salad bars, include some garbanzo beans or a three-bean salad in your green salad.

ß When making soups and salads at home, add beans.

ß Add an extra can of beans to your chili recipe.

ß Using canned beans does up the sodium but if you drain and rinse them, they are a convenient way to use beans for soups or dips.

ß The next time you make potato salad, add a rinsed can of navy beans to the bowl and mix.

ß Beans and Rice is a classic dish and a wonderful accompaniMent to Tex-Mex dishes or can serve as a main meal. If you have leftover ham or Pork, you can add cubed pieces to a rice and bean mixture for extra flavor.

Seek out some low fat bean recipes and enjoy these nutritional powerhouses. Try the quick and easy recipes below to help you include some nutrient-packed beans into your diet this summer.

EASY BEAN DIP

15-ounce can navy beans or white kidney beans, rinsed and drained

1 teaspoon lemon juice

3 tablespoons fresh parsley, chopped

1 to 3 cloves garlic, chopped

3 strips bacon, cooked crisp, drained and crumbled

3 tablespoons bleu or Gorgonzola cheese

dash of pepper or paprika if desired

Put drained beans into Food processor; add lemon juice, parsley, and garlic. Mix until well blended. Remove from processor into small bowl. Mix in bacon and cheese, sprinkle with paprika and serve with pita chips, or whole-wheat crackers. Can be made ahead, keep refrigerated.

QUICK BEANS AND RICE

2/3 cup water

2/3 cup uncooked instant rice or instant brown rice

1 teaspoon vegetable oil

1 cup chopped onion

1/2 cup chopped celery

1/2 cup diced green bell pepper

3 cloves garlic, minced

1 cup coarsely chopped tomato

1/8 teaspoon salt

1/4 teaspoon crushed red pepper (add more for more heat)

1/4 teaspoon ground cumin

1/4 cup chopped fresh cilantro or parsley

15-ounce can black beans, drained

1/2 cup (2 ounces) shredded part-skim mozzarella cheese or shredded cheddar-jack cheese

cubed ham, if desired

Boil water in saucepan, stir in rice. Cover, reduce heat, and simmer 5 minutes or until liquid is absorbed.
Heat oil in skillet coated with Cooking spray over medium heat. When hot, add onion, celery, bell pepper, and garlic; sauté 5 minutes until tender. Add chopped tomato, salt, crushed red pepper, and cumin; sauté 2 minutes.
Stir in cooked rice, cilantro and black beans (and ham if using); cook 1 minute or until thoroughly heated. Divide bean mixture between four plates, garnish with shredded cheese.

Beans Are Good Food

Are You Allergic to Cigarette Smoke?

Is just one breath of smoke enough to ruin your day? As soon as the person next to you lights up, the first thing to cross your mind is the unpleasant memory of your last clash with secondhand smoke and the runny nose, sneezing, and congestion that followed. For some, the reaction to cigarette smoke closely resembles an allergic reaction, which leads them to believe that they have "smoke allergies".

Are You Allergic to Cigarette Smoke?

Are You Allergic to Cigarette Smoke?

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Are You Allergic to Cigarette Smoke?

Are You Allergic to Cigarette Smoke?

There are a lot of "smoke allergy" myths that actually make it harder to properly treat your condition. This article will help you tell if determine whether you are affected by "smoke allergies" and what you can do to better protect yourself from the illnesses associated with smoke exposure.

#1 Myth: "Allergic to Smoke"

No one is really allergic to smoke. A large number of people insist that they are allergic to smoke created by cigarettes or cigars, but the truth is that they have having an allergy-like reaction due to other health conditions. Understanding exactly why you feel like you are having allergy attack when around a smoker is the key to understanding how to prevent future symptoms.

Why do I say that there is no such thing as a smoke allergy? Because technically smoke is not an allergen - but it is an irritant. This little difference explains why most people feel no relief when they take antihistamine allergy medicine after exposure to smoke. The key to avoiding the problems caused by cigarette smoke is determining what type of sensitivity you have and how best to treat it.

Who is Prone to "Smoke Allergies"?
Children and Infants Elderly Persons People with allergy history (anyone with allergies, asthma, eczema, etc) People exposed to heavy smoke for long periods of time

Sometimes people who are sensitive to tobacco smoke will also experience allergy-like symptoms when they encounter strong odors, perfumes, weather changes or temperature changes.

Symptoms of Cigarette Sensitivity

For some people, exposure to tobacco smoke can cause a list of symptoms:
Sneezing Coughing Watery, burning eyes Runny nose Post nasal drip Congestion Shortness of breath Headache

These symptoms appear shortly after exposure to cigarette smoke and last for hours afterward. In addition to these symptoms, people who are in smoky environMents on a daily basis are more likely to experience constant respiratory infections like sinusitis and bronchitis as well as the developMent of wheezing and asthma.

Tobacco Smoke Exposure

A lit cigarette is capable of releasing over 4,000 different chemicals into the Air (80 of these are known or suspected carcinogens). Sometimes avoiding situations where people are smoking is almost impossible. Often a family member will smoke indoors, or a public place like a bar or restaurant will allow smoking. Depending on the severity of your reaction, just the smell of smoke on someone's Clothing or in a room where someone had smoked can cause irritation. So, even though avoidance of tobacco smoke is the best method to prevent "smoke allergies", it may not be a practical solution.

Two Main Types of Smoke Sensitivity

The best way to treat your "allergy" to smoke is by first identifying what sort of sensitivity you are experiencing. There are two forms of smoke sensitivity:
Smoke Aggravating Underlying Allergies: your body is weakened by smoke and begins reacting to all the tiny bits of pollen, dust and dander that usually would not have been a problem. Vasomotor Rhinitis: this is a condition that has the exact same symptoms as allergic rhinitis (or nasal allergies), but cannot be treated by antihistamine allergy medicine.
Smoke-Aggravated Allergies:
An allergen is a small particle that is made up of proteins that the body mistakes for a dangerous intruder like a virus or other germ. Smoke contains tiny tar ash particles (you can see these particles in the form of a white cloud created by burning tobacco). But tar ash particles are not the same as a true allergen because they are not protein based, but a form of carbon.

Instead of being TAGged as an allergen, smoke particles are classified as an irritant. Irritants can cause you quite a bit of discomfort, worsen illnesses like asthma and allergies, and cause other serious health problems. So, in medical terms, no one can really be allergic to smoke, but they can suffer complications to their existing allergies or other illness.

If you have allergies or allergic asthma, smoke can trigger an allergic reaction because it is putting an extra strain on your body and immune system. The speck of cat dander drifting through the Air that would not have normally set off a violent reaction; but with the addition of tobacco smoke, your body can no longer handle the allergens. Asthma becomes dangerous when mixed with exposure to tobacco smoke-even deadly for some.

You are likely to experience complications to existing allergies if:
You know that you are allergic to other things like pollen, pets, mold or dust mites. You have eczema or Food allergies.

TreatMent
Avoid as many situations as you can where you are exposed to smoke. See an allergist to optimize your existing allergy treatment, or see if you have developed new allergies. Run an Air purifier to reduce the number of allergens in the air. Even a smaller, portable air Filter like a home smoke eater is effective at removing allergens in guest rooms of smoking family members.
Vasomotor Rhinitis:
Vasomotor Rhinitis is a form of inflammation and irritation of the nasal area as well as the throat and eyes. Seasonal or indoor allergies are called "allergic rhinitis". This condition is different from the allergic type because it is not caused by allergens. For this reason, Vasomotor Rhinitis is sometimes called "non-allergic rhinitis". It causes many of the same symptoms that an allergic reaction would, but is caused by highly sensitive or excessive amounts of blood vessels in the delicate tissue of the sinus area. The symptoms you experience are trigger by your nervous system rather than allergens.

What this means is while another person may be able to tolerate cigarette smoke, a person with vasomotor rhinitis will experience a lot of discomfort with the same amount of smoke. So you are not overreacting when you complain about even small amounts of smoke - these small amounts REALLY ARE affecting you more severely than those around you.

In addition to cigarette smoke, often strong odors or weather conditions will also cause symptoms, so you may find that many aspects of your environment cause allergy-like symptoms. Some people even have allergic rhinitis and vasomotor rhinitis simultaneously.

You are likely to have vasomotor rhinitis if:
You are highly sensitive to other elements like perfume, strong odors, changes in weather, changes in temperature, or even spicy Foods. Walking into a slightly warmer (or cooler) room makes your nose runny or painfully stuffy. Antihistamine medications do not alleviate the symptoms.

Treatment
Avoid as many situations as possible where your condition might be aggravated. This includes smoke, as well as some other vasomotor rhinitis triggers like wearing perfume, burning scented candles, etc. Talk to your doctor about treatment options. Some over the counter medications like oral decongestants and saline nasal sprays may offer you some relief. Some prescription medications that have been proven effective are antihistamine nasal sprays (as opposed to oral antihistamines which typically have no effect on vasomotor rhinitis), anti-drip anticholinergic nasal sprays and corticosteroid nasal sprays. Limit your exposure to smoke and smoke odor as this is often the cause of many vasomotor rhinitis cases. Use an air purifier like a home smoke eater to minimize airborne pollutants.
A Note to Those with Existing Allergies:

Inhaling even small amounts of smoke over a long period of time can actually cause you to develop new allergies or even asthma. In young children, second hand tobacco smoke inhalation greatly increases the likeliness of developing allergies when they get older. If you live with a smoker, you are likely to have more cases of bronchitis, pneumonia, ear infections, sinus infections, and other respiratory illnesses.
The best thing you can do for yourself make your living space a zero-tolerance smoke area. If this is not an option, you might want to consider an air purifier as an investment in your health.

Some of the symptoms of sinusitis (sinus infection) can closely resemble the vasomotor rhinitis and allergic rhinitis described in this article. Be sure to see your doctor to help you diagnose your condition if tobacco smoke has you feeling under the weather.

Remember: always be sure to talk to your doctor or allergist about your symptoms and treatment.

Are You Allergic to Cigarette Smoke?