Beating Strong

Have you eaten your fiber today? If not, you may be courting some chronic diseases you might just as well avoid.

               In many nations where food staples are whole grains, vegetables, and possibly a variety of fruits, writings about fiber would hardly be worth the effort. But in some where the bran is removed from wheat and rice, where meat, fish and fowl push out those fiber-rich foods, we find the linkage between fiberless foods and diverticulosis of the colon, diabetes, and cancer (especially cancer of the colon). And, yes, like it or not, heart disease, the kind that comes with high cholesterol and clogged coronary arteries.

               Would you like to add more fiber to your daily dietary fare? In the main, fiber comes in several packages. There’s the kind that we find in grains (like oats, corn, barley, and rice) and legumes (like beans of all kinds, peas, and garbanzos). We find the same kind in the fleshy portions of pears and apples, in carrots and prunes. These cut cholesterol levels and reduce heart disease.

               Consider the kind of fiber that doesn’t dissolve in water. Cellulose is one of these. Fiber forms bulk, so the stool is larger and softer and passes through the digestive tract faster. That means less constipation and straining. Even more important, a short stool-transit time decreases the likelihood of cancer, especially colon cancer.

               Would you like some water-insoluble fiber in your diet today? Be sure to include foods like leafy vegetables, and don’t forget the celery. Unpeeled apples and pears are great, as are strawberries, and gain, grains-like oats, barley, corn, and rice. And don’t forget wheat. Of course, it should be whole wheat.

               Most of us get only about a third of an ounce of fiber daily. Doubling that would be great.

               A half cup of all-bran cereal contains about a third of an ounce-an apple, a pear, or a baked potato, about an eighth of an ounce. A cup of kidney beans contains a third of an ounce.

               Is it possible to take too much fiber? Yes, especially if the fiber is taken as a supplement or a concentrate. Some experts believe that too much fiber can interrupt, or at least decrease, the absorption of certain trace minerals, including iron, zinc, and calcium.

               Too much fiber taken all at once can cause abdominal distention and excessive gas. So if you decide to improve on your fiber intake, use good sense and come up to par, perhaps over a period of several days rather than all at once.

Supercharge Your  Diet

               To protect yourself against high cholesterol, certain cancers, and diabetes (among other serious health problems), get more fiber in your diet by eating plenty of whole grains, legumes, vegetables, and fruits. Eat a varied diet to get all the vitamins and the minerals you need to protect yourself against disease. Instead of animal fattier proteins (such as beef), eat more soy foods. Research suggests that tofu and other soy foods may reduce you risks heart disease, certain cancers, and osteoporosis, as well as reduce menopausal symptoms.

               Men and women ages 19 to 50 are supposed to take 1,000 milligrams of calcium daily, 1,200 milligrams of calcium after age 50. But since most women don’t get enough calcium from their diets, they should take a supplement. Choose one that also contains vitamin D. To protect against cancer, diabetes, heart disease and cataracts, take a multivitamin that contains 400 microgram of folic acid and a vitamin E supplement containing 100 to 400 IU. Don’t overload on vitamins and minerals. Too much of some-such as vitamin B6- can be dangerous.

Stay Young

               To maintain youthful stamina and energy, you must exercise. Without it, you’ll lose 30 to 40 percent of your muscle mass between the ages of 30 to 70. Stay young and independent through strength training. Be sure to work all of the major muscle groups in your arms, legs, and trunk. Stretch after you exercise to prevent injury and stay flexible. Hold each stretch for 15 seconds without bouncing. To live to a healthy, ripe old age, expend at least 1,000 calories a week exercising (the equivalent of walking briskly for miles a day five times a week). Studies show, however, that even moderate physical activity increases longetivity.

During the milling process wheat loses much of its nutrients and fiber. That’s why it is important to shop for 100 percent whole-wheat bread. Ii is better balanced and more nutritious than white bread.

Take a Closer Look

Listed below are the ingredients of three loaves of bread. Which one would you choose, for optimum nutrition?

• Loaf  1: Whole cracked wheat, unbalanced enriched wheat flour  (flour, malted barley flour, reduced iron, niacin, thiamin mononitrate, riboflavin), water, honey, raisin syrup, salt, butter, ground raisins, unprocessed millers bran, partially hydrogenated soybean oil, yeast, wheat gluten, wheat germ ,vinegar, lecithin.
• Loaf 2: Stone ground whole wheat flour, multigrain cereal (rolled oats, rye, cornmeal, sunflower seeds, flax seeds, wheat germ, soy flour), honey, canola oil, yeast, sea salt, vinegar.
• Loaf 3: Enriched bleached four (barley malt, iron, niacin, thiamin mononitrate, riboflavin), water, corn syrup, soybean oil, yeast, salt, corn four, whey, soy flour, cornstarch, nonfat milk, fungal enzymes, ammonia chloride, calcium sulfate, potassium bromated, mono- and diglycerides.

Did you make the right choice?

• Loaf 1: This loaf isn’t bad. The first ingredient is cracked wheat. Its second ingredient, however, is enriched wheat flour-white flour. It lacks most of the vitamins and fiber of whole-grain flour.
• Loaf 2: This is the best choice. Its first ingredient is whole-wheat flour, and its second is seven-grain cereal, which adds the nutrition of a variety of whole grains to the loaf. This loaf feels heavier and denser than the others.
• Loaf 3: This is a loaf of spongy white bread. It lacks vitamins and fiber. It’s not the best choice for the health-conscious shopper.

Your Challenge

               Look for whole-grain breads when you shop. Read the labels carefully, and don’t be missed by packaging that tries to pass off the “stuff of lies” as the “staff of life”.

Peanut Butter Haystacks

• 1/2 Cup Dry Milk Powder
• 1/2 Cup Chunky Peanut Butter
• 1/3 Cup Whole Wheat Flour
• 1/2 Cup Honey
• 1 tsp. Vanilla
• 1 1/2 Cups Granola or Rolled Oats
• 1 Cup Shredded Coconut, Toasted

Cook honey to firm ball stage (245 degree). Combine all but granola and coconut and knead by hand until smooth. Mix in granola and drop by spoonfuls into coconut. Roll to coat then place on a waxed paper to cool. If desired, add 1/2 cup 2-day wheat sprouts to coconut.

Notes

Do not use instant milk in this recipe as the crystals do not dissolve well. Makes 3 dozen haystacks.

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Crispy Whole Wheat Crackers

• 7/8 Cup Wheat Flour
• 1 tsp. Chicken Bouillon
• 1/4 tsp. Ginger
• 1/2 Cup Water
• 1/3 Cup Sesame Seeds
• 1 tsp. Soy Sauce

Mix all together, adding more flour, if necessary, to keep the dough from being sticky. Stir only until dough holds together. Place dough on a baking sheet coated with cooking spray (one without sides works best). Roll dough out 1/8 inch thick. Sprinkle with salt or vegetable powder, if desired. Score with a sharp knife or pizza cutter into 1 or 2 inch rectangles, and bake at 350 degrees until lightly browned, about 15 minutes. If the edges brown too fast, take outer crackers off and continue baking. Note: For soup crackers, score in 1 inch squares and break apart when cool. Makes 1 medium tray.

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Whole Wheat Crepes

• 1/2 Cup Whole Wheat Flour
• 1/2 Cup Water
• 1/4 tsp. Salt (Optional)
• 1 Tbsp. Oil (Optional)
• 1 Tbsp. Dry Milk Powder
• 3 Egg Whites or 2 Eggs

Put all in blender and mix just until smooth. Pour scant 1/4 cup batter on lightly greased hot skillet. Lift and tilt skillet to spread batter. Cook on medium heat. Batter dulls when cooked on 1 side. Flip and cook on other side. Cover and place in warm oven while others cook. Excellent filled with scrambled eggs made with onions, green pepper and a little Picante sauce. Makes 12 crepes. To freeze, put waxed paper or plastic wrap between each 4-5 cooked crepes. Wrap securely in plastic wrap, or place in plastic container. Use within 2 months.

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Whole Wheat Focaccia (Breakmaker Recipe)

• 1 1/3 Cups Water
• 2 Tbsp. Applesauce or Canola Oil
• 3 Tbsp. Honey
• 1 tsp. Salt
• 3 Tbsp. Vital Wheat Gluten Flour
• 3 2/3 Cups Whole Wheat Flour
• 1 Tbsp. Active Dry Yeast

In mixer bowl, combine water with applesauce or canola oil, honey, and half of combined flour mixture. Mix on high for 4 minutes. Add remaining flour (and additional water if necessary), and mix until dough forms a ball that pulls away from sides. Let rest 5 minutes. Turn onto floured board and knead 1 minute. With your thumbs, make a hole in the center to form a donut shape and place in a mixing bowl that has been sprinkled with a little flour. Cover with plastic wrap and micro-rise until doubled. Place dough on a lightly floured board; roll and stretch into an 8 inch circle, about 1 inch thick. Place on baking sheet sprinkled with cornmeal and set aside to rise until puffy, about 10 minutes. Spritz with cooking spray and sprinkle with coarse salt or one of the toppings below. Just before baking, press fingertips into the dough to make deep dimples. Baked in a preheated 400 degree oven for 15 to 20 minutes, or until golden brown. Tear into chunks or serve in wedges.

Notes

Toppings:

Onion:
1 tsp. Butter or Olive Oil
1/2 tsp. Fresh or Dried Parsley
1 Large Yellow or White Onion
Black Pepper to Taste

Directions: Separate onions into rings and saute in butter. Arrange on flatbread. Sprinkle with parsley and black pepper.

Garlic-Parmesan:
1/4 Cup Dried Parmesan Cheese
1/4 tsp. Onion Powder
1/4 tsp. Garlic Powder

Directions: Combine and sprinkle on flatbread.

Black Olive:
1 Cup Sliced Black Olives
3/4 Cup Chopped Tomatoes
1/2 tsp. Chili Powder
1/4 tsp. Cumin
Black Pepper to Taste
1 Cup Shredded Cheese (Optional)

Directions: Arrange olives and tomatoes on flatbread. Sprinkle with combined spices. Top with cheese (If Desired).

Apple-Cinnamon:
3/4 Cup Applesauce
1 Apple, Sliced in Very Thin Wedges
1/4 Cup Turbinado Sugar or Sucanat
1 tsp. Cinnamon

Directions: Spread flatbread with applesauce. Arrange apple wedges in a pleasing pattern. Sprinkle with sugar and cinnamon.

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Whole Wheat Hot Pancakes

• 1 Cup Wheat Flour (may use part white flour)
• 1 tsp. Baking Powder
• 2 Tbsp. Oil
• 2 Tbsp. Sugar
• 1/4 tsp. Salt
• 1 scant Cup Milk
• 1 large Egg, beaten lightly

Sift dry ingredients. Combine milk and oil and add to dry ingredients. Stir just until moist. Do not overmix.

Syrup:

1 Cup Water
1 Cup Sugar
2 tsp. Maple Flavoring

Directions: Heat all ingredients to boiling.

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Feather Light Buttermilk Wheat Pancakes

• 1 1/2 Cup Buttermilk
• 1 1/2 Cup Wheat Flour
• 2 Tbsp. Oil
• 2 tsp. Vanilla
• 3 Eggs, seperated
• 1/2 tsp. Salt
• 1 Tbsp. Baking Powder

Combine buttermilk and egg yolks in bowl and beat until foamy. Add remaining ingredients, except egg whites, stir till smooth. Beat egg whites until stiff. Fold egg whites into batter. Delicious.

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Banana Spice Muffins

• 2 Ripe Bananas, Mashed
• 1/3 Cup Honey
• 2/3 Cup Orange Juice
• 3 Tbsp. Lemon Juice
• 1/3 Cup Applesauce or Canola Oil
• 2 Cups Whole Wheat Flour
• 1 tsp. Baking Powder
• 1 tsp. Baking Soda
• 1/2 tsp. Salt
• 1 tsp. Powdered Allspice

Using electric mixer, beat moist ingredients. Add remaining ingredients and beat until smooth. Fill muffin tins, coated with cooking spray, 3/4 full. Bake at 350 degrees F. for 25 minutes.

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