Changes in 2011

Nutrition, physical activity, and health information is constantly evolving. New research is promising and many people are trying to live healthier lives. Here are some changes that we will see in 2011.

1. The new Dietary Guidelines for Americans will be released on Monday, January 31, 2011. A press conference will be held at 9:00 a.m. and the Dietary Guidelines website will be updated shortly after with the new information. The Dietary Guidelines for American are updated every five years and based on current research related to nutrition, physical activity, and health.
   
2. The Mypyramid graphic may be updated after the release of the 2010 Dietary Guidelines. Whereas the Dietary Guidelines are scientific in nature and not worded for the general public, Mypyramid is the consumer-friendly graphic based on the Dietary Guidelines for Americans.
3. Nutrition labels may become easier to read. "Nutrition Keys" will be on the front of packages, will be simple to read, and show how key nutrients fit into your overall eating plan. They will be phased in by the end of the year and the foods will continue to have the current nutrition labels on them as well.
4. Wal-Mart will make and sell healthier foods. Their plans are to reduce sugars and sodium in some foods, reduce produce prices, build stores in limited income areas that don't have stores, and develop a logo for healthier items.
   
5. Availability of local produce, community gardens, and greenhouses will keep improving. We are already seeing more Farmer's Markets as well as grocery stores and restaurants that use local fresh produce.
   

Why should you care about whole grains?

A whole grain food goes through less processing and still retains the three parts of the grain seed. The three parts that are retained from the entire grain seed are the bran, endosperm, and germ.

Refined grains have only the endosperm, whereas the bran and germ (which contain most of the nutrients) have been removed. Some nutrients are added back in when a grain is enriched or fortified, but still will not contain all the nutrients that a whole grain does.

A whole grain provides fiber, vitamins, minerals, and antioxidants. Some of the nutrients in a whole grain are B-complex vitamins, vitamin E, protein, magnesium, and iron. When a grain is processed, it loses 25% of the protein and seventeen other nutrients.

Color or name is not an indication of a whole grain. Brown bread or wheat bread are not necessarily whole grains. You must read the ingredient list to determine if a food is 100% whole grain. The first ingredient should have the word "whole" in it.

It can get confusing because some foods have whole grains added to them, but are not 100% whole grain. These foods may have a little more fiber and a few more nutrients, but is not as good as 100% whole grain or 100% whole wheat. It can be a good choice for those who want more nutrients than an enriched grain, but aren't ready for a 100% whole grain.

Another confusing whole grain is white whole wheat. It is milder in flavor but similar nutritionally to the whole wheat we are used to. It's sort of an albino wheat. Even though it has the word "white" in it, it has not been processed like other non-whole grains (or what we sometimes called "white" grains). Many breads are made from white whole wheat, but make sure you read the food label and look for the first ingredient to have the word "whole" in it. If the first ingredient is enriched or refined flour, then it is not whole wheat.

You can also look for the Whole Grain stamp on some foods to tell how much of the food is whole grains. There is a 100% stamp and other stamps indicating 8 grams of whole grains per serving and up.

Some well-known and readily available whole grains include:

• whole grain/whole wheat bread
• whole wheat pasta
• whole wheat crackers (Wheat Thins are not necessarily a whole grain, you should read the food label)
• oats
• whole grain cereals
• whole grain, brown, or wild rice
• corn
  

Some lesser known whole grains that you could try include:

• barley
• bulgur
• quinoa
• buckwheat groats (kasha)
• millet
  

These may not be available at all grocery stores, you may have to purchase them from a specialty health store or large grocery store, like HyVee.

You should aim for half of your total grains to be whole grains. For most people, this would be about 3 to 5 servings of whole grains. Children need about 2 to 3 servings of whole grains. A serving of whole grains should contain about 16 grams of whole grains.

Try to add more whole grains to your healthy eating plan slowly. You can mix whole grains with refined grains if you aren't used to eating any whole grains. Or, try a new whole grain listed above.

To find out more information about whole grains or for some easy ways to get more whole grains, check out the Whole Grains Council website.

Foods that may help ease the blues

There is some basic research showing a link between depression or the "blues" and the foods we eat. The foods you eat won't cure depression, but may help ease the symptoms, boost your energy level, or give a little "pick-me-up." Here are some foods to emphasize to keep your mood elevated.

• Fruits are a great source of antioxidants and help clean up free radicals that can damage the body's cells, including the ones in the brain. Fruits also contain fiber. They are low in calories and have virtually no fat.
  

• Vegetables also have antioxidants, the carbohydrates that keep blood sugar levels stable, and fiber. Like fruits, they are also low in calories and virtually no fat.
  

• Lean protein - protein foods are high in an amino acid called tyrosine, which helps with alertness and concentration. They are also high in vitamin B12, which has been found to have a depression connection in research studies. Try lean proteins such as fish, turkey, chicken, beans, low-fat dairy, low-fat cheese, and lean beef.

• Fish - the best sources of omega-3s. People who eat less fish have been found to be more likely to suffer from depression. Omega-3s have a great list of health benefits, including memory, heart health, lowering cholesterol, and many others.
  

• Whole grains - foods higher in carbohydrates boost serotonin in the brain, which helps boost mood. Whole grains help more so that starchier carbs because they keep blood sugar levels more stable and add some fiber.

• Food with folate - folate, or folic acid, is usually related to preventing birth defects, but may also be related to depression. Foods with folate include whole grains, dark green leafy vegetables, nuts, and some fruits.
  

• Foods with Vitamin D (or a supplement)- a supplement of vitamin D may be necessary to get the amount that is needed, because we get very little from foods and in Missouri, we don't get enough from the sun in the winter. Vitamin D helps increase serotonin in the brain and may help improve depressive symptoms, especially those associated with seasonal affective disorder (SAD). Milk products, salmon, and other fortified foods have vitamin D, but a supplement may be helpful.
  

Even though we may turn to sugary foods, junk food, fried food, processed food, sweets, candy, alcohol, or caffeine, these foods may only be a quick fix and may leave us feeling worse afterward. In fact, people who eat a lot of processed foods (including junk food, sweet, fried foods, and higher fat foods) may have higher rates of depression. Limit these foods and only enjoy them as an occasional treat. A small amount of caffeine can help adults with mental alertness, but too much is not a good thing. Different people respond differently to caffeine, so don't overdo it.

As was mentioned before, if someone is having serious symptoms of depression then they need to see a physician. Changing eating habits or eating the foods listed above will not cure depression.

Winter blues

January is sometimes thought of as the most depressive month. The hype of the holidays is over, the weather is not always pleasant, and the bills start piling up. It's normal to have a few days of the winter blues here and there, but if you feel as though your depression symptoms don't go away, you should seek professional help. Here are some helpful tips to manage the winter blues.

Eat for energy. Lean protein, complex carbohydrates, and low-fat foods help keep you energized and help avoid energy drain from the rising and falling of blood sugar levels. Alcohol, sugar, starches, and high-fat foods may temporarily lift your mood, but leave you feeling tired afterward. Drink plenty of water too. Eating when you are feeling down is also only a temporary mood booster. If you are feeling down, don't reach for an unhealthy snack if you aren't hungry. Do some physical activity, talk to a friend, or participate in a hobby.

Reach out and be social. Talk to friends or family members. A simple email, quick phone call, or lunch meeting doesn't have to take a lot of time, but it can help you feel happier.

Do something fun that you can only do in the winter. Try ice skating, build a snowman, go sledding, or sip hot chocolate by the fire. Enjoy some of the things that we can only do this time of year.

Be physically active. Not just for your New Year's resolution, but all year long. Make it into a habit and stick with it. Physical activity helps boost mood and relieve stress. It doesn't matter what physical activity you do, just find something you enjoy and do it.

Change your negative thoughts into positive ones. Read a new book about happiness. Put a smile on your face. Watch a funny movie or television show or read some jokes online. Those simple things can help make the winter months more bearable.

Relax or plan a fun event for yourself. Plan something exciting for you - a weekend trip, a sporting event, or something you enjoy. If that isn't possible, just relax. Try to spend a few minutes everyday doing nothing. Read a book, try yoga, or do something else that relaxes you.

Open the blinds, use full spectrum light bulbs, or get outside. More light equals more feel-good neurotransmitters and can improve your mood.

Seasonal Affective Disorder (SAD) is a condition that affects people in the fall and winter months. This can zap your energy levels and make you feel moody. Treatments for SAD can include light therapy, medications, or psychotherapy. Staying physically active, letting more light in your house, social contacts, positive thinking, or doing things outdoors can also help control the symptoms of SAD. If you are concerned that you are having depressive thoughts due to SAD, see your physician.