In this issue:
Meow,
Magnesium: A Mighty Mineral Indeed!
Muscle contraction…glucose metabolism…electrical impulses of the heart…bone
formation all rely on this mighty mineral to get the job done! If
truth be told, the human body cannot function normally without magnesium.
Sometimes when mysterious health symptoms arise it can be time to ask, “Am I
magnesium deficient?”
Magnesium occurs in foods like leafy green veggies, legumes, nuts, beans,
unrefined grains – so why would people be deficient in magnesium? Here’s why:
- Growing veggies at warp speed to get them to market faster limits
magnesium fixation in plants.
- Magnesium-rich foods – broccoli, chard, tofu, peanuts, and pumpkin
seeds, to name a few -- aren’t considered so glamorous in this fast food
nation.
- Boiling water strips magnesium, as well as crunch, out of veggies.
- High-fat diets, salt, coffee, alcohol and soft-drinks can reduce
magnesium absorption.
Guilty of choosing potato chips over peanuts? Cheetos over chard? Tootsie
Rolls over tofu?
Sigh. I hope there aren’t too many guilty gasps out there. If you’re even a
little bit guilty, you might want to consider adding our
Magnesium Citrate
to your next order. It’s cheap insurance.
Remember, Dr. Rodier
advises taking 1000mg of magnesium each day (more than three times what is
usually recommended).
For best absorption, take our
Magnesium Citrate
with a meal and add:
Meanwhile, researchers at the School of Public Health at the University of
Minnesota talk about how magnesium lowers the risk of colon cancer in an article
in the February issue of the
American Journal of Epidemiology.
Metabolic Syndrome: Another Reason To Eat Whole Grains
Metabolic syndrome - sounds like doc-talk, doesn’t it?
That’s because it is.
It’s not like anyone goes around saying, “Poor Joe is sick in bed with
metabolic syndrome.”
FAST FACT:
Metabolic syndrome is a condition marked by a combination of abdominal obesity,
high blood pressure, poor blood sugar control, low HDL “good” cholesterol, and
high blood fats.
What markers do you have? Did you know that if you have three or more of
these health conditions, your risk of developing Type 2 diabetes and
cardiovascular disease is increased?
A study among U.S. adults estimated that approximately 50 million people had
metabolic syndrome in 1990 and 64 million people in 2000. The highest rate of
increase was in women aged 20-39, nowhere near “senior” status!
Unfortunately, as you age, your risk of metabolic syndrome naturally
increases.
Researchers found that 40% of men and 51% of women over age 60 were affected by
metabolic syndrome.
So what is the cause of metabolic syndrome? The jury is still out. It’s no
surprise, though, that diet is considered to be one of the clear culprits.
A recent study found a direct relationship between whole-grain
consumption and metabolic syndrome in an older population (more whole grains
equals less metabolic syndrome and vice versa).
You see, the process of refining grains strips away fiber, vitamins,
minerals, phenolic compounds and phytoestrogens – all important compounds that
have a favorable effect on the body, including supporting healthier blood
cholesterol and blood glucose levels.
In fact, a University of Maryland study, published in the
American Journal of Clinical Nutrition, found that older folks with
the highest intake of whole grains (3 or more servings a day) were half as
likely to develop metabolic syndrome as those who ate less (less than a serving
per day).
Statistically, the average older American consumes a whopping five
servings of refined grains and less than one serving of whole grains per day.
Sigh. Please say it isn’t so for you!
Adding 3+ Whole Grain Servings A Day to Your Diet
Okay, let’s start with the obvious. What is the definition of “whole-grain?”
The Whole
Grains Council states that:
“Whole grains or foods made
from them contain all the essential parts and naturally-occurring nutrients of
the entire grain seed. If the grain has been processed (e.g., cracked, crushed,
rolled, extruded, lightly pearled and/or cooked), the food product should
deliver approximately the same rich balance of nutrients that are found in the
original grain seed.”
Some examples of whole grain ingredients:
Amaranth, Barley (lightly
pearled), Brown and Colored Rice, Buckwheat, Bulgur, Corn and Whole Cornmeal,
Emmer, Farro, Grano (lightly pearled wheat), Kamut® grain, Millet, Oatmeal and
Whole Oats, Popcorn, Quinoa, Sorghum, Spelt, Triticale, Whole Rye, Whole or
Cracked Wheat, Wheat Berries, and Wild Rice.
Ingredients that are not whole grain include wheat flour,
enriched flour, unbleached flour, semolina, durum wheat, de-germinated cornmeal
and “multigrain” anything.
- For example, bread that's 100% whole grain means just that -- it
contains no refined flour.
- Cereal “made with whole grain” may have a little or a lot of whole
grains.
- And, crackers labeled multigrain may not have whole grains at all.
Peter Jaret, a health writer for Prevention Magazine states,
“To be sure you're getting the grains you want, check the ingredients panel.
Whole grains should be the first or second ingredient listed.”
Additionally, products that are legitimately “whole grain” are not
necessarily healthy.
Some foods contain whole grains with lots of added sugar, fat, and even
artery-clogging trans-fat, which is known to raise LDL cholesterol (“bad”
cholesterol) and reduce HDL cholesterol (“good” cholesterol).
Another good example: US sales of “whole grain” cookies have skyrocketed
1,364 percent in the past year as consumers have tried to have their cookies and
eat ‘em too!
Folks, there are far better ways. Try some of these simple ideas from the
Whole Grains Council:
- Steel-cut oats: Also called Irish or Scottish oats. Steel-cut
oats consist of the entire oat kernel sliced once or twice into smaller
pieces to help water penetrate and cook the grain. Steel-cut oats create a
breakfast porridge that delights many people who didn't realize they love
oatmeal!
Teri’s Tip: “Harley and I love steel-cut oats! I add dried
blueberries, cranberries or raisins for sweetness just before the oats are done
cooking. Harley likes them with real maple syrup. I recommend cooking the oats
the evening prior. Before going to bed, boil four cups of water in a pot, add
one cup of steel-cut oats simmer for 30 minutes. Cool and refrigerate overnight.
In the morning warm and eat! Delicious!”
- Popcorn: Around 2 cups of popped popcorn is equivalent to one
whole grain serving.
- Quinoa (keen-wah): This ancient grain comes from the Andes, where
it was cultivated by the Incas. Botanically it’s a relative of Swiss chard
and beets rather than a “true” grain. Quinoa is a small, light-colored round
grain, and it looks like sesame seeds. Quinoa is also available in other
colors, including red, purple and black. Quinoa cooks in about 10-12
minutes, creating a light, fluffy side dish -– a good potato substitute.
- Wild rice: Wild rice is not technically rice at all, but the seed
of an aquatic grass originally grown by indigenous tribes around the Great
Lakes. The strong flavor and high price of wild rice means that it’s most
often consumed in a blend with other grains. Wild rice has twice the protein
and fiber of brown rice, but less iron and calcium –- making these two rice
types a perfect blend.
For more information on whole grains, check out these websites:
Besides Whole Grains, What Else Combats Metabolic Syndrome?
Yawn. It’s back to basics again. Don’t forget to take your multivitamins
because magnesium, selenium, copper, zinc, vitamin C and vitamin E are all
important for improving glucose tolerance.
Other supplements include:
- Guggul extract, which may prevent metabolic syndrome by
reducing blood glucose and insulin and reducing blood pressure – all
according to an article in
Family Practice News.
- Fish oil, which provides the essential fatty acids that
have been shown to reduce levels of triglycerides and lower high blood
pressure. Fish oil also helps reduce inflammation associated with metabolic
syndrome.
- Conjugated linoleic acid (CLA), which may normalize
impaired glucose tolerance and improve hyperinsulinemia (too much insulin).
- Alpha lipoic acid (ALA), which is a powerful antioxidant
and helps maintain normal sugar metabolism.
- Co-enzyme Q10, which may improve the function of
insulin-producing cells in the pancreas.
- B vitamins, which reduce blood homocysteine levels.
For Co-op products related to supplements listed above (i.e.
Guggul Plus,
Multi-Vites,
Fish Oil,
CLA,
CoQ-10,
B-50 Complex or
Sublingual B Trio,
and ALA)
check out our product
catalog.
Health in the News
Wedding Bells on February 12th For Teri & Harley!
Giddy. Nervous. Excited. Distracted. These adjectives aptly describe Teri’s
emotions of late.
You see, Teri and Harley’s wedding is just around the corner – February 12th
to be exact...same day as Harley's 50th birthday! If you ask Teri what she is
getting Harley for his birthday, Teri says, “A wife!” What a kidder!
Every bit as thrifty as our members, Teri found her wedding dress in a thrift
shop and had it altered, for about as much as she paid for the dress ($60 as I
recall).
So far, I haven’t been invited to the intimate gathering, but they’re “dog”
people. Not even worth hissing about. ^..^
If you’re one of those sentimental types who “ooo” and “aaah” about weddings,
then feel free to drop a line to Teri at
teri@ourhealthcoop.com.
If you’re writing to Teri then she feels special and you’re not bothering moi!
It’s a win-win deal, truly!
Still purringly yours,
Guido
Guido Housemouser
Chief Kat and Community Manager
Our Health Co-op
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