And Eat Your Oats TOO!

Oats are a nutritious whole grain that can help to prevent heart disease and diabetes. Oats contain a special type of fiber that is called beta-glucan. Studies dating back over 40 years have consistently shown the beneficial effects of beta-glucan on cholesterol levels. In individuals with cholesterol above 220, consuming only 3 grams of soluble oat fiber per day (an amount found in one bowl of oatmeal) typically lowers total cholesterol by 8-23%. Each 1% drop in cholesterol equates to a 2% decrease in the risk of developing heart disease. Now that’s an easy way to take care of your heart.

Studies also show that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetics who ate foods high in this type of oat fiber such as oatmeal or oat bran experienced much lower rises in blood sugar compared to those who were ate processed foods. Starting out your day with oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also includes other whole foods that are rich in fiber.

More recently, researchers from the Human Nutrition Research Center on Aging, Tufts University, Boston, report that oats may have another heart protective quality. Their findings were reported in The Journal of Nutrition, June 2007, and indicate that oats contain unique antioxidant compounds called avenanthramides. These special antioxidant compounds help prevent free radicals from damaging LDL cholesterol thereby reducing the risk of cardiovascular disease.

In another study also conducted at Tufts and published in the journal Atherosclerosis, researchers exposed human arterial wall cells to purified avenenthramides from oats for 24 hours, and found that these oat phenols significantly suppressed the production of several types of molecules which cause arteries to become clogged.

Nutrition from whole food is extremely important to your bodies overall health.

Black Beans Health Benefits

Black Beans are a wonderful source of dietary fiber which has been shown to naturally help lower cholesterol. In addition, the high fiber content in Black Beans helps keep blood sugar levels from rising too rapidly after a meal, making them a wise choice for people with diabetes, insulin resistance or hypoglycemia.

When Black Beans are prepared with whole grains such as barley or wild rice, the Black Beans provide a virtually fat-free, high quality source of protein. But that’s not all. Recent research also shows that Black Beans are rich in antioxidants as well. Antioxidants destroy free radicals, and when eaten regularly, have been shown to offer protection against heart disease, cancer and aging.

Researchers from Michigan State University tested the antioxidant activity of flavonoids found in the skin of 12 common varieties of dry beans. The research was published in the November 2003 issue of the Journal of Agriculture and Food Chemistry.

Black Beans crossed the finish line in first place having more antioxidant activity, gram for gram, than other beans, followed by red, brown, yellow and white beans, in that order. In general, darker colored seed coats were associated with higher levels of flavonoids, and therefore higher antioxidant activity, says lead investigator Clifford W. Beninger, Ph.D., a research associate at the University of Guelph in Ontario, Canada.

"Black beans are really loaded with antioxidant compounds. We didn't know they were that potent until now," says Beninger, formerly a researcher with the USDA's Sugarbeet and Bean Research Unit, located at Michigan State University in East Lansing, where he worked on the project under the leadership of co-author George L. Hosfield, Ph.D., a geneticist who recently retired from the USDA.

The study found that one class of compounds in particular, anthocyanins, were the most active antioxidants in the beans. Based on a previously published study of the anthocyanin content of black beans, Beninger found that the levels of anthocyanins per 100 gm serving size of black beans was about 10 times the amount of overall antioxidants in an equivalent serving size of oranges and similar to the amount found in an equivalent serving size of grapes, apples and cranberries.

Dust off the cook book and try some of the Black Beans and Rice recipes! Black Beans and Rice can be a quick, easy and very healthy addition to any whole food meal.

Reduce Junk food and Fast Food Dependence

Today, consumers are becoming more aware of the dangers of junk food and fast food. Obesity rates are at their highest levels ever and conditions such as type 2 diabetes, high blood pressure and high cholesterol are showing up in young children. The pressure is mounting as bans on Trans Fats are now being passed into law. What can we do about it?

Parents across the country are insisting that schools shift to healthier foods and more exercise for the kids. People everywhere are searching for answers and there are new convenient live whole foods being sold in a powdered form to be a juice.

Uri International supplies healthy, convenient whole food powders and capsules to provide the nutrition you are not getting in the junk food and fast food. This new trend is expected to be the largest mass consumer shift that we've seen in decades because it involves a product that everyone uses every day..... FOOD.

As a fast growing food market segment, healthy organic foods like "The Feast" and "Beyond Berries" are convenient and nutritious alternatives to get 5 to 9 servings of fresh vegetables and fruit each day. Both come in a powder that is mixed in water to make a nutritious juice or capsules to drink with water for the ultimate convenience for people on the go.

What are Free Radicals & Antioxidants

A molecule in your body has a nucleus at the center and then a certain number of electrons that orbit around the nucleus. Normally, the molecules that make up your body are balanced; they have an even number of electrons. A free radical is a molecule that has lost one of its electrons leaving it with an odd number of electrons.

These unbalanced free radical molecules attempt to stabilize themselves by “stealing” an electron from another healthy molecule. The cells in your body where this molecular theft is occurring can become injured. This cell can malfunction causing disease or even become malignant causing cancer. It is also widely believed that free radicals are one of the main causes of the aging process.

The body produces free radicals through normal metabolic pathways such as extracting energy from the food we eat. Exposure to the toxins in junk food or polluted air, for example can also be sources of free radical production. In short, we are exposed to potential sources of free radical production every day of our lives. This is a normal process that can be made worse by what we eat and what we come in contact with.

Antioxidants are nutritional compounds in whole foods that have extra electrons. When an antioxidant comes in contact with a free radical – the antioxidant “donates” an electron to the free radical. Now the free radical does not have to “steal” an electron from another healthy molecule and the damage normally caused by the free radical can be avoided. The antioxidant nutrients themselves do not become free radicals when they “donate” an electron because they are stable in either form.

The human body is capable of producing antioxidants naturally but under conditions of a poor diet, toxicity, physical stress or emotional stress this antioxidant production can be severely impaired. Do you know someone who eats a poor diet, has high levels of toxicity and is stressed out much of the time? This is why they may appear older than they actually are.

Eating a healthy whole food diet and drinking plenty of water are two of the best ways to protect your body from the damage of free radicals. Fruits and vegetables provide an excellent source of natural antioxidants to help your body stabilize the free radicals and ward off the damage that they cause.

You can cleanse your body of toxins and fill it with natural antioxidants at the same time by choosing live whole foods rich in antioxidants.

Avocados Have Health Benefits

Avocados were once a luxury food reserved for the tables of royalty but now avocados are enjoyed around the world by people from all walks of life.

Research published in the January 2005 issue of the Journal of Nutritional Biochemistry indicates that nutrients in avocados can work together to inhibit the growth of prostate cancer cells. The analysis was conducted at UCLA where researchers discovered that avocados are the richest source of lutein among commonly eaten fruits. Lutein is a carotenoid that acts as an antioxidant and has been linked to a reduced risk of prostate cancer in previous studies.

According to Dr. David Heber, director of the UCLA Center for Human Nutrition, the study focused on inhibition of human prostate cancer cell growth when exposed to an extract of whole avocado fruit versus treatment with pure lutein. UCLA lab tests showed that when avocado extract was added to two types of prostate cancer cells, cell growth was inhibited by up to 60%, whereas purified lutein alone was ineffective.

In other words, when a single nutrient, lutein, was extracted from avocados it did not offer the same anti-cancer results as the whole avocado extract. Dr. Heber commented: "What's really exciting about this study is that the results indicate that the carotenoids, vitamins, and diverse compounds in avocados might have additive or synergistic effects against prostate cancer compared with pure lutein alone”.

In this story as it is in others, it seems to be that whole foods in their original whole form, offer the best nutrition possible for the human body.

Is Your Health At Risk?

When it comes to safeguarding your health – sometimes, the most important information of all has to come from you.

The Harvard School of Public Health has added a wonderful health tool to their website. This easy interactive tool allows you to determine your risk level with respect to cancer, heart disease, diabetes, osteoporosis and stroke.

Within a matter of minutes you can know exactly where you stand. You can rest easy if your risk is low and you’ll know what to do if your risk is elevated. Many of the questions have to do with your diet – they will ask how many servings of fruits, veggies, and whole grains that you eat per day – so here’s something to keep in mind.

URI International Whole foods are very dense in nutrition. Every scoop of our live whole food based "InstaFresh Juice" called "The Feast" provides 1000’s of naturally occurring nutritional compounds from concentrated whole foods and 70+ nutrient dense concentrates from fresh live whole foods.

As you are using this tool it is important to be honest with yourself – it’s completely private and confidential. If you are at low risk, then you deserve to know and to have that wonderful, healthful feeling of comfort. If you are at an elevated risk, then you’ll be offered some good ideas and practical tips on how to lower your risk with healthy lifestyle changes.

Here’s the link to the Harvard website: www.yourdiseaserisk.harvard.edu

Rice Made From Human Genes

No, this is not the plant version of Frankenstein. This is another Genetic Modification of a plant to save the world without a total realization of the potential consequences. I am not sure we should use our farms and crops to become a living drug factory derived from our whole food supply. We already know how cross pollination can mess things up. I may be a pessimist but I do not want to be exposed to a natural whole food drug overdose from eating crops that were accidentally cross pollinated but we did not know it.

They are even researching, testing and introducing human genes, pesticides, viruses, drugs, and vaccines into seeds. Find out more here

I prefer going back to the basics with better convenient organic superfoods. URI International developed a proprietary no heat dehydrating process that converts live whole foods and fresh raw juices into nutrient dense, great tasting, instant, all natural juice powders. Try a sample

Ways to Eat More Fruits and Veggies

You probably already know that a healthy diet includes a moderate quantity and variety of fruits and vegetables. They are a good source of vitamins and minerals. Many fruits and vegetables are lower in calories and higher in fiber than other foods we eat. Eating fruits and vegetables instead of high-fat or high-calorie foods may make it easier to control your weight.

Are you to busy? You can save time, save money, or both as you strive to eat more fruits and vegetables as part of a healthy diet.

Here is a Tip: There is a new and convenient way to get your daily fruits and vegetables. Live Whole Food Based “InstaFresh Juice”

Save Time

• Pick fruits or veggies that require little peeling or chopping, such as baby carrots, cherry tomatoes, or grapes.
• Prepare extra vegetables and freeze leftovers for quick sides. Simply heat to 165ºF and serve.
• Choose ready-packed salad greens from the produce shelf for a quick salad any time.
• Visit the salad bar for pre-cut veggies to top salads, sandwiches, or pasta.

Save Money
• Take advantage of in-store promotions and purchase fresh fruits and vegetables in season, when they are generally less expensive.
• Prevent food waste by properly storing produce and selecting the type and amount you will consume.
• Buy in bulk. Freeze excess, or purchase frozen, canned, or dried varieties that keep longer.
• Shop the local farmer’s market or visit nearby farms and pick your own fresh produce while in season.

Save Time and Money
• Plan meals ahead and create a shopping list to help minimize impulse purchases.
• Buy in bulk and prepare extra or larger amounts. Freeze individual or family-size portions for later use.
• Make vegetable-based one-pot meals using beans or soy or other beans instead of higher cost protein sources, such as meat, fish, or poultry. One-pot meals also reduce the number of pans and other utensils that must be washed, saving you time.
• Keep it simple. Choose quick and easy recipes with few ingredients that use in-season, canned, frozen, or dried fruits and vegetables.

Click here for Live Whole Food Based “InstaFresh Juice”

Test your Fruit and Veggie IQ

Eating fruits and vegetables everyday as part of a healthy diet can help you fight disease.
TRUE: A good source of many essential vitamins and minerals, fruits and vegetables are important to promoting good health. Research consistently shows that compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet* are likely to have reduced risk of chronic diseases, including stroke, type 2 diabetes, certain cancers, and perhaps heart disease and high blood pressure.

Most people do not eat enough fruits and vegetables for good health.
TRUE: Despite the many health benefits, most Americans do not consume enough fruit and vegetables every day. Are you meeting your needs? Visit www.fruitsandveggiesmatter.gov to see how many cups you need each day. Here is a Tip: There is a new and convenient way to get your daily fruits and vegetables. Live Whole Food Based “InstaFresh Juice”

Fruits and vegetables can play a role in weight management.
TRUE: Besides having vitamins and minerals that can help protect your health, many fruits and vegetables are lower in calories and higher in fiber than other foods. Studies have shown that when people eat more low-calorie foods, they naturally eat fewer high-calorie foods. That’s because people tend to eat similar amounts of food even when the calories in the food vary. As part of a healthy diet, eating fruits and vegetables instead of high-fat foods may make it easier to control your weight.

Green vegetables are the most nutritious.
FALSE: No one food contains all the nutrients your body needs. To get a healthy variety, think color. Eating fruits and vegetables of different colors, including plenty of dark green vegetables, gives your body a wide range of nutrients, like fiber, folate, potassium, and vitamins A and C.

Fruits and vegetables are always more expensive than other foods.
FALSE: The USDA analyzed the prices of 154 different forms of fruits and vegetables and found that more than half cost less than 25 cents per serving. Compared to a candy bar, soda, or snack grab bag, fruits and veggies are a bargain. Based on 1999 A.C. Nielson Homescan data.

Fresh, frozen, canned, and dried varieties of fruits and vegetables all count toward your daily recommendation.
TRUE: No matter what the form ― fresh, frozen, canned, dried, juice ― all varieties of fruits and vegetables count toward your daily recommendation. Choose fruits without added sugar or syrups and vegetables without added salt, butter, or cream sauces. Although 100% fruit or vegetable juice counts toward your daily recommendation, the majority of the total daily amount of fruits and vegetables should come from whole fruits and vegetables to help you get enough fiber.

Preparing fruits and vegetables always takes too much time.
FALSE: With so many varieties to choose from, it’s easier than ever to eat more fruits and vegetables. Look for simple recipes that take only minutes to prepare. See reverse side for three great options. Or try whole fruits and vegetables. There are many varieties you can just rinse and eat.

* In addition to fruits and vegetables, a healthy diet also includes whole grains, fat-free or low-fat milk products, lean meats, fish, beans, eggs and nuts, and is low in saturated fats, trans fats, cholesterol, salt, and added sugars. A healthy diet also means staying within your daily calorie needs.

Eat Fruits an Vegetables with Color

Eat a colorful variety every day

You probably already know that a healthy diet includes a variety of fruits and vegetables. Most are lower in calories and higher in fiber than other foods. As part of a healthy diet, eating fruits and vegetables instead of high-fat foods may also make it easier to control your weight.

Compared to people who eat only small amounts of fruits and vegetables, those who eat more generous amounts — as part of a healthy diet — are likely to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.

Find Your Balance

Becoming a healthier you isn’t just about eating healthy — it’s also about physical activity. Regular physical activity is important for your overall health and fitness.

Here are some guidelines to follow:

Adults should be physically active at a moderate intensity at least 30 minutes most days of the week.
To prevent weight gain, adults should be physically active at least at a moderate intensity approximately 60 minutes a day most days of the week while not exceeding caloric requirements.
Children and teenagers should be physically active for 60 minutes most days, or preferably all days of the week.
For even greater health benefits, increase the time or intensity of your activity.
get the most nutrition out of your calories

Consider this: if you use up your total daily calories on a few high-calorie items, chances are you won't get the full range of vitamins and nutrients your body needs to be healthy.

To get all the nutrients you need, without consuming too many calories, you should choose foods that are packed with nutrients, but lower in calories, from each of the food groups. These foods include fruits and vegetables, whole grains, lean meats, and fat-free or low-fat milk and milk products.

To get a healthy variety, think color. Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like fiber, folate, potassium, and vitamins A and C. Some examples include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon, or white onions. For more variety, try new fruits and vegetables regularly.

TAKE A HEALTHY BITE
Fruits and vegetables are great live whole food sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other healthy foods. Eating a balanced diet and making other lifestyle changes are key to defending your body’s good health.

FIBER
Diets rich in dietary fiber have been shown to have a number of beneficial effects, including decreased risk of coronary heart disease.

Excellent fruit and vegetable sources:
navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes

FOLATE*
Healthful diets with adequate folate may reduce a woman’s risk of having a child with a brain or spinal cord defect.

Excellent fruit and vegetable sources:
black eyed peas, cooked spinach, great northern beans, asparagus

POTASSIUM
Diets rich in potassium may help to maintain a healthy blood pressure.
Good fruit and vegetable sources:
sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice

VITAMIN A
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Excellent fruit and vegetable sources:
sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage

VITAMIN C
Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy.
Excellent fruit and vegetable sources:
red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower * According to the Institute of Medicine, a daily intake of 400 μg/day of synthetic folic acid (from fortified foods or supplements in addition to food forms of folate from a varied diet) is recommended for women of childbearing age who may become pregnant.