Friday, March 28, 2014

The Health Benefits of Fiber

The general public is aware that fiber normalizes bowel movements. But did you know that the average US adult and child consumes less than half of the fiber recommended? Are you aware that fiber helps control blood sugar levels? Fiber is truely is a remarkable benefit to our general health. The article Health benefits of fiber, published on pubmed.gov, gives a lengthy list of ways fiber benefits both children and adults. For example, persons with high fiber consumption appear to be at “significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases.” Increased fiber consumption decreases serum cholesterol levels and lowers blood pressure levels. Glycemia and insulin sensitivity levels in both non-diabetic and diabetic individuals improves by soluble fiber. Furthermore, for individuals with obesity, fiber supplementation significantly contributes to weight loss. According to the same article, fiber aids the following gastrointestinal disorders: gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Additionally, immune function is increased by prebiotic fibers. Fiber helps is in so many ways. From helping us fight the flu, to remaining a healthy weight, to preventing a stroke. Despite all of fibers medicinal properties, most Americans only consume half of the fiber recommended. Is the problem that fiber is not easily accessible?

According to Dietary fiber: Essential for a healthy diet, an article published by the Mayo Clinic, there are multiple ways to increase fiber consumption. Dietary fiber can be found in many foods including fruits, vegetables, legumes and whole grains. It appears that fiber is easy enough to find. It is making fiber convenient to eat and educationing the public about fibers benefits that is the missing link. Kay’s Naturals hopes to do both. Intaking the recommended levels of fiber will require one to find appealing sources of food that are of high in fiber and then conscientiously adding them into snacks and meals. Men should consume 38 grams and women 25 grams daily. Men 51 and older are recommended to consume 30 grams and women 51 and older are recommended to consume 21 grams according to the Mayo Clinic’s website. Click here for a list of high fiber foods to make sure you are getting enough fiber to help you be healthy and happy. Remember that Kays Naturals is a healthy fiber rich snack. Our pretzel sticks for example have four grams of fiber! To find out more, follow this link.

Friday, March 21, 2014

How to Slim Down


Have you been thinking about heading back to the gym? Summer is around the corner, and naturally you want to look and feel your best. If you're like thousands of others, you may be confused about the most effective way to burn fat. For example, as you hop on the treadmill or elliptical machine, is it best stay in the slower ‘fat burning’ zone or to crank it up a few notches to really feel the burn? Liz Neporent wrote an article for Shape Magazine to answer this question once and for all. According to the article, “workouts that focus on the fat burning zone are a relic of the persistent yet outdated belief that long, slow workouts are always better for weight loss than faster, shorter workouts. But you can file that along with other fitness myths you should ignore: The best fat burning workout plan is simply the one that burns the most calories.”

The confusion is understandable. The reason there is a fat burning zone is because when exercising at slower speeds the primary fuel source for the body is fat. During more intense workouts, the body utilizes carbohydrates within the bloodstream or in muscles for fuel. Naturally, we don’t to diminish our muscles with kick boxing. So why stay away from the “fat burn” zone? It has to do with some simple math. A 90 minute stroll on the treadmill will burn around 150 calories. About 120 (80%) of those calories will come from fat. However, when doing a highly intense workout with loads of “sprints, jumps, and hills thrown in to dial up the intensity” 300 calories are burned. Approximately 50 percent or 150 calories are burned from fat.” So although only 50% of the calories burned were from fat in the high intense workout, and 80% of the calories are burned from fat in the slower workout, 30 more fat calories are burned in the highly intense workout and twice as many calories overall.” Clearly, its a no brainer. High intense workouts will have you feeling great faster. That being said, slower workouts have a place in everyone’s workout routine. The article pointed out that slower workouts are possible to do every day and are the “base” of a good exercise program.

In addition to having a mix of high to low intensity workouts, it is important to have healthy, protein-rich foods to keep you fueled and balanced. Kay’s Natural Mini meals are the perfect pre- and post-gym snack to keep your body happily humming away. To see what sorts of snacks we have available check out our website.

Friday, March 14, 2014

What Can Resistant Starch Do For You?

Lose weight, feel more energized, balance your Glycemic Index, promote colon health, and more!

According to Health magazine, Resistant Starch (RS) will help you lose weight and according to hundreds of studies, resistant starch helps us stay healthy in more ways than one. Health magazine said RS will help us “eat less, burn more calories, feel more energized and less stressed, and lower cholesterol,” according to research from the University of Colorado Health Sciences Center for Human Nutrition. The Center’s research also purports that RS foods will increase muscle mass, shrink fat cells, minimize cravings, and keep us feeling satisfied for longer. RS has also been supported by the Food and Agricultural Organization (FAO) and World Health Organization (WHO) as an important contributor to overall human health. The WHO has published that RS will promote satiation and decreases subsequent hunger.

Naturally, the next question for most people is what is RS and where can one find it? The discovery of RS is recent one. According to Ayten Aylin Alsaffar in a his peer-reviewed article, “Effect of food processing on the resistant starch content of cereals and cereal products,” Englyst & Cummings pioneered the research of RS is 1985. They discovered that some starches due to their physical properties, are not completely digest it in our small intestines. Englyst & Cummings classified starch as rapidly digestible (RDS), slowly digestible (SDS) and resistant starch (RS). RDS and SDS are defined as ‘glycaemic’ or ‘available’ carbohydrates. RS is regarded as a ‘non-glycaemic’ carbohydrate, meaning that this starch does not contribute to glucose spikes or alter our glycemic index. As more research was conducted, RS has emerged as an important dietary component for its “potential to reduce the incidence of bowel health disorders” (Alsaffar, 2011). It contains Butyrate, which is believed to suppress tumor cells and decrease the growth of problematic colonic mucosal cells. Additionally, RS is a prebiotic as it has shown to support and protect our digestive tracks much needed probiotic bacteria. When RS is present in foods it has been shown to lower the energy content. Finally, it appears that RS can help manage and prevent conditions associated with the metabolic syndrome and be a satiety agent (Alsaffar, 2011).

One needs to have about 20 grams of RS a day to enjoy its multiple health benefits (Alsaffar, 2011). Currently, most Americans consume far less. RS occurs naturally in many foods. Beans are by far the best. How food is papered and processed makes considerable difference to the amount of RS it contains. According to Foodprocessing.com, a cold boiled potato contains about 13.5% of resistant starch while the same boiled potato served hot contains only about 6.7%.

Here is a list of foods that contain RS:
  • Navy beans, ½ cup cooked , 9.8 grams
  • Raw Banana, 1 medium, peeled 4.7 grams
  • Cold potato, 1.2' diameter, 3.2 grams
  • Lentils, ½ cup cooked and cooled, 2.5 grams 
  • Cold pasta ,1 cup cooked, 1.9 grams
  • Pearl barely, ½ cup cooked, 1.6 grams
  • Oatmeal, 1 cup cooked, 0.7 grams
  • Whole grain bread, 2 slices, 0.5 grams
We hope that RS becomes better understood and more well known to the public at-large so that its health properties will become increasingly enjoyed. To learn more about RS, look at the resources included below. Continue to read Kay's blog to learn more about emerging health and wellness information! Feel free to sign up for our Newsletter to receive promotions on our gluten-free and protein rich snacks and cereals.

References:

Alsaffar , A. A. (2011) Effect of food processing on the resistant starch content of cereals and cereal products- A Review. International Journal of Food Science and Technology, 46, 455-462.

8 Reasons Why Carbs Help You Lose Weight: www.health.com

New sources of resistant starch: www.foodprocessing.com

Resistant starch: wikipedia.org

Resistant starch improves GI of foods:

Health benefits of eating resistant starches in beans and legumes: www.examiner.comAn Information

Portal for Health Professionals: www.resistantstarch.com

Resistant Starch 101: A Guide to Understanding This Fiber-Like Starch: www.foodprocessing.com

Friday, March 7, 2014

Good News for Recently Diagnosed Gluten-Free Newbies!

Gluten has become a major stable in the majority of American diets. Dairy and meat products are the only major food commodities American eat more than flour products. In 2009, the average American consumed 607 pounds of dairy and and 437 pounds of meat, fish, eggs and poultry. Flour product consumption for that same year was 194 pounds. (according to the U.S. Census Bureau, Statistical Abstract of the United States: 2012 ). That is a 34% increase in flour product consumption from 1980.

Is it any wonder that individuals with gluten sensitivity have a bit of shock when they find out they can no longer eat any wheat, rye, barley, malt or oats ? Wheat flour is an increasing staple of the American diet. We've grown to love cereal for breakfast, sandwiches for lunch, and rolls and butter at dinner. It can seem like a swift kick to the gut to say goodbye to grandmother's cookies or your favorite waffles. At Kay'sNaturals, we empathize with you. We've compiled the best way to get over the gluten-free blues and embrace the new (and better!) diet that will have you feeling stronger and more alive in no time.

Tip #1: Research, research, research.
At first it may seem impossible to maintain your normal lifestyle if you cannot eat gluten. You may think you can't have a normal lunch with your friends, enjoy Christmas desserts, or go on a stress-free vacation. NONE of this is true. Researching gluten substitutes will show you a whole new world of options, including some of the best brownies you've ever tasted! Buy a cookbook, find stores with wheat-flour substitutes, and keep your eyes peeled for gluten-free labels. We suggest doing an Internet search for restaurants with gluten-free options. The abundance of gluten-free options will surprise and delight you.

Tip #2 Find a team to rally around.
Engage other gluten-free individuals and take notes. They'll have tried and true ways to adjust to the new lifestyle. Join a support group, in person or online to vent frustrations, find inspiration, and get convenient tips.

Tip #3 No excuses for cheating.
Lets be honest, at first dumping the wheat habit will seem like a sour break up. Be firm and clear about your goals from day 1. Your new diet is to make you healthier and feel better. The sooner you cut the cord with gluten the easier it will be and the better you will feel. This will require a positive “I can do it!” attitude. Ask your family and friends to be your personal cheerleaders. Also remember, with time the attachment to gluten will become easier. New habits are formed in a month. So stick with your new lifestyle fast and true for a month (while bring patient with yourself if you make mistakes), and suddenly you won't even think of being gluten-free as a burden or a chore. It will be the most obvious and easiest choice you can make.

Tip #4: Find what works for you
After a few weeks of research, taste testing, finding people to support you, and forming gluten-free habits, you will know what works best for you and eating will be simple again. For many gluten-free eaters having easy on-the-go options are important when gluten-free options are not readily accessible. It's also important to eat what tastes good and feels good to the body. That is the goal of Kay's Naturals products. We're a certified gluten-free facility so you will never have to worry about cross-contamination. With our all-natural ingredients, high protein and low sugar levels; we're the best on-the-go snack on the market. Do yourself a favor and buy a sample pack to find out what product you enjoy the most. To shop online click here.

Tip #5: Get a welcome package for yourself!
Start your gluten-free life on the right track with a heartwarming and mind informing welcome package by signing up here: www.cureceliacdisease.org/living-with-celiac/care-packages


We warmly welcome you to contact Kay's Naturals, Inc. with any questions or concerns. We wish everyone happy eating and gluten-free living!