AMAZING Moroccan Curry

Maybe I have a love/hate relationship with Kashi- hate one of their cereals for cutting my mouth but LOVE LOVE LOVE their new whole grain pilaf instant mixes!!!

I had no idea it was going to taste this good, here is what I decided to throw together:

Kashi Whole Grain Pilaf: Moroccan Curry . It heats in 1 minute in the micro and includes:

• 7 Whole Grain & Sesame Pilaf- buckwheat, barley, hard red winterwheat
• Carrots
• Coconut Puree
• Lentils
• Dried Currants
• Cilantro
• Curry
• Ginger Puree
• Hint of Cayene

( all in that package!!! – you dump it into a microwave safe dish and heat for 1 minute! )

To make it more of a fufilling meal I added:

• Ground Turkey ( 99% lean left over from last night)
• Can of Garbanoz Beans ( chickpeas)
• Frozen, then Heated Spinach
• Dired Cranberries
• Chopped Almonds
• A little sprinkle of cheese for some dairy

I normally despise the savory/sweet combos but this one I really enjoyed. It was only a hint of the coconut and dried currants, and spicy but not overwhelming. All the added ingredients went together so nicely… turkey with cranberries, spinach, almonds, beans, lentils and whole grains…. it was deliciousness in a bowl and took like 2 minutes to make!

Body: Run- 2.5 miles 18 minutes, Elliptical 15 minutes, Bike 7 miles 15 minutes, Strength: Chest, Shoulders, Triceps

Mind: going to study in the library!

Soul: I have organized several “return” purchases to do all in one trip vs. several whenever in hopes to save on gas, Great TV night with Biggest Loser and Privelidged ! That meal was totally awesome too, it made me feel really proud of myself for throwing it together so quick!

Cholesterol and Constipation…fiber!

 

Soluble, Viscous, Fermentable fiber is often recommended to those with high blood cholesterol for several reasons.

1. The liver makes cholesterol from bile salts. Bile Salts are like the detergent of the intestine- Soluble fiber grabs onto Bile Salts in the liver and blocks reabsorption of Bile Salts, helping to extract them to the colon. The extraction of bile salts signals the liver to extract more cholesterol from the blood ( LDL cholesterol) to make more bile salts ( because of the enterhepatic [enter= inside, hepatic= liver ] concentration imbalance). The extraction of cholesterol from the blood = lower blood cholesterol.

2 High blood glucose leads to a high insulin response. Insulin triggers acitivty of HMG CoA reductase, an enzyme which we require to make cholesterol from scratch. If we can lower blood glucose, lower the insulin response, inhibiting HMG CoA (and inhibiting fat synthesis)… we inhibit making cholesterol.

3. (Highly Fermentable ) Fiber produces SCFA (short chain fatty acids) when bacterial fermentation occurs. SCFA go to the liver and inhibit HMG CoA reductase …. inhibits cholesterol production
***SCFA ( acetate: absorbed and used as energy for colonic cells, proprionate absorbed by liver and inhibits HMG CoA, Butyrate inhibits colon cell proliferation (growth)… all these SCFA help reduce blood cholesterol ) ****

4. (Viscous) Fiber delays CHO (carbohydrate) absorption as do Lipids and Proteins, this delay results in lower insulin response, and as I said in #2 … lower insulin response–> lower B. cholesterol.

Examples of these include guar gum, pectin, oat bran, bean and bean products and psyllium ( weird one b/c is insol. more than sol.) oranges, brussel sprouts..

5. Bile salt concentration also shifts on its own. 2 bile salts: cholic acid and chenodeoxycholic acid, can both  inhibit HMG Co A ( inhibiting cholesterol synthesis)

 

* Drugs like Zetia and Zocor inhibit HMG CoA—- which inhibits cholesterol production
via inhibiting HMG CoA… this has a double benefit because when cholesterol is not produced from scratch, the extraction of cholesterol in the blood (to balance the bile salt concentration ) is likely to occur more frequently- which is also reducing the blood cholesterol.

As I mentioned on earlier posts on fiber… viscous (referring to the thickening gel consistency) has its fullness effect in your stomach ( the upper GI) … hence that “fullness” feeling everyone talks about related to fiber. Fermentability refers to its capacity to be broken down by bacteria, when its broken down – short chain fatty acids are produce- which also does NOT contribute to “fecal bulk” . Fecal bulk contributes to dilution of the lower GI… and now we are at…

Constipation!!

Insoluble, Nonfermentable, Nonviscous Fiber is better at treating/preventing constipation.

Insoluble fiber contributes to fecal bulk since it is NOT fermented (broken down)… Fecal bulk ( along with water) helps dilute the bulk = relieving constipation

So wheat bran, cellulose, lignin are all better sources for constipation reilief
(lentils, carrots..)

Colon Cancer and Fiber

Fermentation increases the production of SCFA, but does not contribute to fecal bulk. Fecal bulk helps dilute the GI tract. Dilution of the GI including diluting compounds such as bile acids, diglycerides, ammonia…. These compounds STIMULATE cell division in the colon- which is BAD news since dividing cells makes cells more susceptible to carcinogens.
Poorly fermentable fiber helps dilute the GI- helping to protect against cancer

Another Busy Day

1/2 cup pumpkin puree

4 egg whites

1/2 tsp baking powder

1/2 tsp cinnamon +

I mix all that together and microwave for 3 minutes ( my microwave isn’t very powerful)

Then on top, a banana , peanut butter, Kashi Heart to Heart ! I haven’t had this is what seems like so long!

Some review studying, then heading to the gym, the store, then study study study then Midterm #1 3:30 pm!

Good Luck with Dance Veggie Girl!

Day Off

I took the day off from “blogging” because I woke up to find my group had emailed with more revisions to our final literature review due later this evening. As I worked on that, I realized my two page paper was due at 7:30 am and it was 10:05 at that time…..So switched gears immediately and pounding out the best writing I have done in that short of a time – emailed it at 11:00 on the dot, then went back to revisions on the lit review.

Finished the lit review then went to campus to study for Nutrient Metabolism…. only to find more reading to do for class this evening. So, I finished that and managed to get some studying in for thursday’s exam.

The good news: I only really have the thursday exam left to study for and I have been trying to do a section+ every day so I feel confident.

The Odd News: In class this evening, My professor was talking about the assignment due next week and her face immediately turned yellow, then extreme pale white and she started swirling around — at that point we all ran up and thankfully two of us caught her as she fainted!!!

We have no clue why it happened other than it was really hot in that room all class long she kept asking us if we were hot.. But she woke up minutes later, seemingly alright. At that time we had already called 911, one of us ran down to the security office and she asked to call her husband!
Our assignment is pushed back and she is also my wednesday professor so I am not sure if we are still going to have class… which means extra studying time on wednesday too!

So the pressure is relieved and I will post my reflection paper that I banged out in less than an hour. I hope she is alright though, she is a fantastic professor!

The Bad News: I purposely left my camera in the car so I could get my work done and not get distracted by blogging! So no pics of my food today- but I am getting back into the swing of things tomorrow!

Body: REST day!

Mind: Lit Review Done, Reflection Paper and Studying for Midterm 1 tomorrow= Done, Studying for Midterm 2= 2 sections left…

Soul: Dark Chocolate, The grass is cut, and Steelers Play the Ravens… GO STEELERS!!

Bowl of Texture

Body:
Early Sunday morning Circuit Training! Got up early so I could study, and hang out ( aka watch football)

Elliptical Warm Up 10 minutes

Strength: Back, Biceps, Abs 20 min

Cardio: Biked 2 miles, 5 min

More Elliptical 25 minutes

More Biking 8.5 miles 25 minutes

Wowza that felt great!

Bet you havent had this Vegetable for breakfast….?
I came home and was starving after all that exercise! I thought about function of my fuel:
I want some whole grains, protein, antioxidant fresh-ness… So I looked in my fridge and saw leftover spaghetti squash, cabot cottage cheese, and the ick yogurt…and the other half of my banana I had before the workout ( not pictured sorry)

As I ate this I was completely satisfied because of ALL these textures…

Crunchy Kashi Heart to Heart
Smooth Creamy Clumpy Yogurt and Cottage Cheese
Spicy Cinnamon
Mushy Sweet Banana
and.. Spaghetti Squash ( noodley..? )
The yogurt and cinnamon served as its “dressing” and I squirted some honey on it too.
How delicious, seriously, i loved it!
Off to another busy day

Fiber Types Functional vs Manufactured

Fiber is defined as: plant polysaccharides and lignin which are resistant to hydrolysis by the digestive enzymes of man
** however, this doesn’t take into account all the indigestible stuff that makes it way to our colons !!! ick!

Dietary Fiber is intact and intrinsic in plants vs. Functional Fiber which is isolated, extracted or manufactured shown to have beneficial physiological effects in humans

**On food labels, DF and FF are not categorized!

Cellulose:

• homopolymer of glucose, 1-4 bond (Beta)
• in plant cell walls
• poorly fermentable
• insoluble

B Glucan

• Water Soluble
• Homopolymers of glucose
• 1-4 and 1-3 bonds
• Helps decrease cholesterol by grabbing it at the 1-4 bonds

Lignin:

• 3-D, Highly Branched polymer of phenol units
• Forms toughest part of plants…i.e seeds of strawberries,
• Stays longer on the vine-à More ligninà harder to chew
• Baby Carrotsà Less Lignin

Pectin

• Intercellular cement ( thick, gooey)
• Forms primary plant cell wall

Gums

• Hold onto water, Highly Fermentible
  -Guar gum, Xantham gum, gum Arabic, Carageenan, Agar, karaya, hatti
  -ex. Sweetheart Candies (vegetable gums) and Jello Puddin Pops ( xantham , guar, agar, and carageenan)

Soluble Fiber mixes well in water

Viscosity is the fluid thickness/ capacity to form gels

Fermentability is the capacity to be broken down by bacteria

Insoluble, Non Viscous, Non Fermentable Include:

Cellulose Lignin Hemicelluloses

Soluble, Viscous, Fermentable Includes:

Mucilages, Gums, Pectins

–thats it for today folks!

More on Lactose Intolerance

Lactose has a Beta Bond- Humans ( recently as in about 10,000 years ago) had to develop the enzymes (lactase) to break down lactose. Approximately 1/2 the world still does not have the enzyme, i.e Lactose Intolerance aka Hypolactasia

Secondary hypolactasia can occur in children with celiacs disease or cow’s milk protein intolerance or infectious diarrheas… A genetic condition ( as opposed to hypolactasia where your body just doesn’t have high lactase activity not necessarily genetic in cause) affecting the lactase enzyme is very rare and called congenital lactase deficiency.

Percentage affected by Lactose Intolerance in Healthy Populations:

• Approx. 5-20 % of North American Whites
• Approx. 70-75 % of North American Blacks
• Only 3 % of Danish
• Approx. 99 % of Nigerians (Yoruba)
• Approx. 95 % of Filipinos
• Approx. 97 % Thai

Ribose

… As I just got the library and began studying nutrient metabolism where I left off, I find a chart of all carbohydrate types, their food sources and end products of digestion.

Below I posted about Detour’s “Core Strength” bar to help with strength training due to ribose in the bar.

Ribose, (a pentose monosaccharide) according to one of my books, has “No food sources. “

“Ribose, xylose, and arabinose (all pentose monosaccharides) do not occur in free form in foods. They are derived from pentosans of fruits and from the nucleic acids of meat products and seafood. ” Table 3.1 from Nutrition Basics

( I assume then Detour people extracted the derivative from fruits or meats and put it into their bars, I wonder if there is any scientific proof ingesting ribose in this form is beneficial at all ???????? Ding Ding Ding, Light Bulb : New Thesis Project Idea: Potential Benefits of Ribose in sports nutrition products ? Maybe… but I was considering: “The cost effectiveness of Organic Food Gardens in Schools and Communities” )

Food sources of Hexose Monosaccharides

Fruits, Honey, Corn Syrup for

• Glucose…

Fruits and Honey only for

• Fructose
• Galactose
• Mannose

Food sources for Polysaccharides

Indigestible Polysach.:

(food source is…) : Stalks, Leaves of vegetables, outer covering of seeds for

• Cellulose
• Hemicellulose

Fruits for

• Pectins

Plant Secretions and Seeds for

• Gums and Mucilages

Partially Digestible Polysach.:

(food source is..): J. Artichokes, onions, garlic, and mushrooms

• Inulin

(ew) Snails (are a source of..)

• galactogens

Legumes

• Mannosans

Sugar beets, kidney beans, lentils, and navy beans

• Raffinose

Beans

• Stachyose

Fruits and Gums

• Pentosans

Digestible Polysaccharide Food Sources are:

Grains, vegetables ( tubers and legumes) for

• Starch
• Dextrins

Meat Products and Seafood for

• Glycogen

Breakfast:

Kashi Oat Flakes with Blueberry Clusters, Cabot Cottage Cheese sprinkled with Cinnamon, Banana with Peanut Butter, Splash of 1%… I was starving when I woke up!!

Did you cinnamon helps regulate blood glucose? It was one of the thing we covered in class which will be on the next exam!

* I also had a problem with this kashi cereal- there was a ball of what looked like brown sugar/ oat crumbs that had burned maybe- It was so hard I bit down without realizing I had put it in my mouth and almost chipped a tooth! Jeff had a problem with Kashi Honey Almond Flax cutting up the inside of his mouth too ( mine had sores all week from how rough it is)

Has anyone else ever had issues like this with Kashi cereals?

Harrump, oh well. I am going to do a yoga session and rest (study) today! Madison of Follow My Weigh inspired me since I wanted to post about the dvd I use anyway!

Here it is!
Gaiam’s Power Yoga , Total Body with Rodney Yee

I almost forgot!

Lunch Yesterday:

I grabbed this on my way to shopping yesterday because I had a later breakfast and knew I was going to the gym after. It looks just like whats on the package! Any runners out there- These are super quick, great pre or post fuel! They have MicroLactin for “joint health”…. The Lemon Flavor was Phenomenal!

Nutrition profile at 200 calories, 12 g of protein (whey) and 4 g of fiber 30 g carbohydrates

Here is their web description :
The ‘Be-Kind-To-Runners’ Bar
If you are a runner, you know the pounding your joints can take – and so do we. The Detour Runner Bar was made just for you. It contains whey protein and MicroLactin®, a naturally occurring anti-inflammatory derived from milk proteins that has been reported to improve joint health and function

I am highly impressed wth Detour overall because they also had “Yoga” bars, which have “lemon balm” which is supposed to help with calming you- so that you can focus.

I am iffy on the “core strength” bar because it has “ribose” to help the primary source of energy ATP…. I haven”t eaten it yet, but to my knowledge of studying for this Advanced Nutrient Metabolism class , ribose is already made sufficiently in your body. It is interesting that it is now able to be put into a bar! We will have to see!

I also have to research Microlactin more especially with my knee problems and running and Lemon Balm for calmness, neither which I have heard of before. Have any of you ?