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The magic of oats lies in their high soluble fiber content which means of your body can use it very efficiently and turn it into slow release energy

At the same time you will be taking in the highest amount of protein, calcium, iron, magnesium, zinc, copper, manganese, thiamin, folacin and vitamin E of any other unfortified whole grain, like wheat, barley or rice. Add to all that its ability to lower your cholesterol levels.



Here's the catch: You need to eat a sizable quantity of oats to reap their benefits. You must eat approximately 1 1/2 cups of cooked oatmeal (about 3/4 cup raw) every day to get the amount of soluble fiber necessary to lower your cholesterol.





U.S. Food and Drug Administration announced a final ruling on the federal register regarding the use of food labeling health claims based on the association between soluble fiber from whole oats and a reduced risk of coronary heart disease. The labeling claim has been approved for food products marketed in the U.S., based on thirty years of scientific evidence that the type of soluble fiber found in whole oat products (b-Glucan soluble fiber) may lower blood cholesterol levels. [The term whole oat products has been defined as oat bran, rolled oats and whole oat flour.]

Peaches are the third most popular fruit in the nation, behind apples and oranges, respectively. Now is the time to eat peaches. Farmers' markets, roadside stands and grocery stores are loaded with blushing, sweet, fragrant, juicy peaches.



Of course, peaches are best eaten fresh, but, with so many around they can be frozen, canned and used in a variety of ways. Now is the time to add a sliced peach to a bowl of read-to-eat cereal to enhance the flavor and nutritional value.

Whether fresh, canned or frozen, peaches are nutritious: fat free, cholesterol free, sodium free, and high in vitamins A and C.

Locally grown peaches purchased at this time of year are sweeter and juicier than winter peaches imported from Chile, Mexico and New Zealand available November through April. Winter peaches are often mealy and dry.



Peaches do not get any sweeter once they are picked. They do get softer and juicier, but never sweeter. That is why it is important to avoid rock hard peaches that were picked when they were still green.

The exact components of milk vary by species, but it contains significant amounts of saturated fat, protein and calcium. These amounts are not large in comparison to other foods rich in them, including coconuts, fish, and kale respectively, because milk is predominantly composed of water. Aquatic mammals, such as seals and whales, produce milk that is very rich in fats and other solid nutrients when compared with land mammals' milk.



Most milk packs a nutritional punch and contains protein, calcium, phosphorus, vitamins A and D, LACTOSE (milk sugar) and riboflavin. On the minus side, milk's natural sodium content is quite high. Most milk sold in the United States today is PASTEURIZED, which means the microorganisms that cause diseases (such as salmonella and hepatitis) and spoilage have been destroyed by heating, then quick-cooling, the milk. Pasteurization eliminates the possibility of disease and gives milk a longer shelf life. Most commercial milk products have also been HOMOGENIZED, meaning that the milk fat globules have been broken down mechanically until they are evenly and imperceptibly distributed throughout the milk. The end result is that the CREAM does not separate from the milk and the liquid is uniformly smooth.



Cow's milk is generally available in several varieties. In some countries these are:



Full cream (or "whole" in US, "homo milk" in Canada & some US dairies, about 3.25% fat)

Semi-skimmed ("reduced fat" or "low fat", about 1.5-1.8% fat)

Skimmed (about 0.1% fat)

Milk in the U.S. and Canada is sold as:



Whole varieties

2% (reduced fat)

1% (low fat)

<0.5% (very low fat)

Skim (nearly no fat) or fat free

In the United States, skim milk is also known as "fat free" milk, due to USDA regulations stating that any food with less than ½ gram of fat per serving can be labeled "fat free".

Source:http://en.wikipedia.org/wiki/Milk

Regular rice flour is a fine, powdery flour made from regular white rice. It's used mainly for baked goods. Glutinous or sweet rice flour (such as the Japanese MOCHI) is made from high-starch short-grain rice. It's widely used in Asian cooking to thicken sauces and for some desserts.



To Americans, rice is the most familiar food eaten in grain form. It is commonly served as a side dish in American households, but elsewhere it forms the basis for most meals. In fact, half the world's peoples eat rice as their staple food. In some languages, the word for eat means "eat rice." In China, Japan, and Southeast Asia, for instance, the annual per capita consumption of rice is 200 to 400 pounds; in the United States, the per capita consumption is about 17 pounds. Though rice is grown on every continent except Antarctica, China produces more than 90% of the world's rice crop. The United States, because the domestic demand for rice is relatively low, is a major exporter of this grain (although it accounts for only 2% of the world's rice).



Rice can be classified according to size: long-grain, medium-grain, and short-grain. Long-grain rice accounts for about 75% of the domestic crop. The slender grains are four to five times longer than they are wide. If properly cooked, they will be fluffy and dry, with separate grains. Medium-grain rice is about twice as long as it is wide and cooks up moister and more tender than long-grain. It is popular in some Asian and Latin American cultures, and is the type of rice most commonly processed to make cold cereals. Short-grain rice may be almost oval or round in shape. Of the three types of rice, it has the highest percentage of amylopectin, the starch that makes rice sticky, or clump together, when cooked. Easy to eat with chopsticks, it is ideal for dishes like sushi.



In addition to the size classification, white rices are labeled according to how they've been processed:



Enriched rice: Enriched rice has thiamin, niacin, and iron added after milling to replace some of the nutrients lost when the bran layer is removed. As a result, it is higher in these nutrients than brown rice.



Converted rice: Converted rice has been soaked and steamed under pressure before milling, which forces some of the nutrients into the remaining portion of the grain so that they are not completely lost in the processing. Enriched parboiled rice is similar to regular enriched rice in terms of thiamin, niacin, and iron, but it has more potassium, folate (folic acid), riboflavin, and phosphorous, though not as much as brown rice. Converted rice takes a little longer to cook than regular rice, but the grains will be very fluffy and separate after they have been cooked.



Instant white rice: Instant rice, which actually takes about five minutes to prepare, has been milled and polished, fully cooked, and then dehydrated. It is usually enriched and only slightly less nutritious than regular enriched white rice, but it lacks the satisfying texture of regular rice.



Rices are also labeled according to variety:



Arborio: Arborio is a starchy white rice, with an almost round grain, grown mainly in the Po Valley of Italy. Traditionally used for cooking the Italian dish risotto, it also works well for paella and rice pudding. Arborio absorbs up to five times its weight in liquid as it cooks, which results in grains of a creamy consistency.



Aromatic rices: These are primarily long-grain varieties that have a toasty, nutty fragrance and a flavor reminiscent of popcorn or roasted nuts. Most of these can be found in grocery stores, but a few may be available only at gourmet shops.



Basmati: Basmati, the most famous aromatic rice, is grown in India and Pakistan. It has a nutlike fragrance while cooking and a delicate, almost buttery flavor. Unlike other types of rice, the grains elongate much more than they plump as they cook. Lower in starch than other long-grain types, basmati turns out flaky and separate. Although it is most commonly used in Indian cooking, basmati can also be substituted for regular rice in any favorite recipe. It is fairly expensive compared to domestic rice.



Glutinous rice (sweet rice): Popular in Japan and other Asian countries, this type of short-grain rice is not related to other short-grain rices. Unlike regular table rice, this starchy grain is very sticky and resilient, and turns translucent when cooked. Its cohesive quality makes it suitable for rice dumplings and cakes, such as the Japanese mochi, which is molded into a shape.



Jasmine: Jasmine is a traditional long-grain white rice grown in Thailand. It has a soft texture and is similar in flavor to basmati rice. Jasmine rice is also grown in the United States, and is available in both white or brown forms.



Texmati: Certain types of rice--some sold only under a trade name--have been developed in the United States to approximate the flavor and texture of basmati rice. Texmati is one of these; it was developed to withstand the hot Texas climate (there is also a brown rice version).



Wehani: An American-grown aromatic rice, Wehani has an unusual rust-colored bran that makes it turn mahogany when cooked.



Wild pecan (popcorn rice): Another basmati hybrid, this aromatic rice is tan in color (because not all of the bran has been removed, with a pecan like flavor and firm texture.

Growth Habit: The pineapple plant is a herbaceous perennial, 2-1/2 to 5 ft. high with a spread of 3 to 4 ft. It is essentially a short, stout stem with a rosette of waxy, straplike leaves.

Foliage: The long-pointed leaves are 20 - 72 in. in length, usually needle tipped and generally bearing sharp, upcurved spines on the margins. They may be all green or variously striped with red, yellow or ivory down the middle or near the margins. As the stem continues to grow, it acquires at its apex a compact tuft of stiff, short leaves called the crown or top. Occasionally a plant may bear 2 or more heads instead of the normal one.



Flowers: At blooming time, the stem elongates and enlarges near the apex and puts forth an inflorescence of small purple or red flowers. The flowers are pollinated by humming-birds, and these flowers usually develop small, hard seeds. Seeds are generally not found in commercially grown pineapple.



Fruit: The oval to cylindrical-shaped, compound fruit develops from many small fruits fused together. It is both juicy and fleshy with the stem serving as the fibrous core. The tough, waxy rind may be dark green, yellow, orange-yellow or reddish when the fruit is ripe. The flesh ranges from nearly white to yellow. In size the fruits are up to 12 in. long and weigh 1 to 10 pounds or more.



The presence of pineapples on Caribbean islands was not a natural event, but rather the result of centuries of indian migration and commerce. Accomplished dugout canoe navigators, the maritime tribes explored, raided and traded across a vast expanse of tropical oceans, seas and river systems. The herbaceous plant they called "anana," or "excellent fruit," originally evolved in the inland areas of what is now Brazil and Paraguay and was widely transplanted and cultivated. Highly regarded for its intense sweetness, the "excellent fruit" was a staple of indian feasts and rites related to tribal affirmation. It was also used to produce Indian wine.



The first encounter between a European and a pineapple occurred in November, 1493, when Christopher Columbus, on his second voyage to the Caribbean region, lowered anchor in a cove off the lush, volcanic island of Guadaloupe and went ashore to inspect a deserted Carib village. There, amidst parrot-flecked jungle foliage and wooden pillars spiraled with serpent carvings, his crew came upon cook pots filled with human body parts. Nearby were piles of freshly gathered vegetables and fruits, including pineapples. The European sailors ate, enjoyed and recorded the curious new fruit which had an abrasive, segmented exterior like a pine cone and a firm interior pulp like an apple.

Wheat flour is an excellent source of complex carbohydrates. Other than gluten flour, all types of wheat flour derive at least 80 percent of their calories from carbohydrates. Depending on the flour type, the percent of calories from protein ranges from 9 to 15 percent, except from gluten, which has a 45 percent protein content. Calories from fat are never more than 5 percent.



In addition, wheat flour provides from 3 g (cake flour) to 15 g (whole-wheat flour) of dietary fiber per 1-cup serving. Wheat flour contains B vitamins, calcium, folacin, iron, magnesium, phosphorus, potassium zinc and other trace elements, and minimal amounts of sodium.



Wheat is the most important cereal crop in the world and ubiquitous in our culture. Bread, pasta, bagels, crackers, cakes, muffins and other wheat containing products line our supermarket shelves and fill our grocery baskets. It is luck for us that this popular grain is available throughout the year.



Classes used in the United States are



Durum - Very hard, translucent, light colored grain used to make semolina flour for pasta.

Hard Red Spring - Hard, brownish, high protein wheat used for bread and hard baked goods.

Hard Red Winter - Hard, brownish, very high protein wheat used for bread, hard baked goods and as an adjunct in other flours to increase protein.

Soft Red Winter - Soft, brownish, medium protein wheat used for bread.

Hard White - Hard, light colored, opaque, chalky, medium protein wheat planted in dry, temperate areas. Used for bread and brewing

Soft White - Soft, light colored, very low protein wheat grown in temperate moist areas. Used for bread.

Hard wheats are harder to process and red wheats may need bleaching. Therefore, soft and white wheats usually command higher prices than hard and red wheats on the commodities market.



Wheat, in its natural unrefined state, features a host of important nutrients.



Therefore, to receive benefit from the wholesomeness of wheat it is important to choose wheat products made from whole wheat flour rather than those that are refined and stripped of their natural goodness.



The health benefits of wheat depend entirely on the form in which you eat it. These benefits will be few if you select wheat that has been processed into 60% extraction, bleached white flour. 60% extraction - the standard for most wheat products in the United States, including breads, noodles and pastas, baked goods like rolls or biscuits, and cookies - means that 40% of the original wheat grain was removed, and only 60% is left. Unfortunately, the 40% that gets removed includes the bran and the germ of the wheat grain - its most nutrient-rich parts. In the process of making 60% extraction flour, over half of the vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, iron, and fiber are lost.



Since 1941, laws in the United States have required "enrichment" of processed wheat flour with vitamins B1, B2, B3 and iron in response to the problems created by 60% extraction. Although not nearly as much of these B vitamins and iron are replaced as are removed from 60% extraction flour, "enriched" seems an odd word to describe this process. If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in your meals, and the health benefits will be impressive! Our food ranking qualified whole wheat (in its original non-enriched form) as a very good source of dietary fiber and manganese, and as a good source of magnesium.



Bran is made up of the outer layers of the wheat kernel. Bran is used in whole wheat flour. It is also used in breakfast cereals.



The germ is tiny - about 2 1/2% of the whole wheat kernel. The germ is the part that will sprout and grow into a new wheat plant if the kernel is planted. Wheat germ is sold in grocery stores and food markets. Whole wheat flour also contains wheat germ.

The name comes from the fruit which was a traditional gift to the Mandarins of China. It is native to southern China and the Far East and was brought to Europe and the USA in the early to mid 1800's. The Mandarin is produced mainly in Italy, Spain, Algeria, Brazil, Cyprus, the Middle East and Greece. In France it is regarded as a safe children's remedy for minor stomach ailments also safe for pregnant women and is recommended in synergistic combinations with other citrus oils.

A good source of vitamin C and Fiber

Oranges are widely grown in warm climates worldwide, and the flavours of orange vary from sweet to sour. The fruit is commonly peeled and eaten fresh, or squeezed for its juice. It has a thick bitter rind that is usually discarded, but can be processed into animal feed by removing water using pressure and heat. It is also used in certain recipes as flavouring or a garnish. The outer-most layer of the rind is grated or thinly veneered with a tool called a zester, to produce orange zest, popular in cooking because it has a flavour similar to the fleshy inner part of the orange. The white part of the rind, called the pericarp or albedo and includes the pith, is a source of pectin and has nearly the same amount of vitamin C as the flesh.



Oranges and orange juice.Products made from oranges include:



Orange juice, one of the commodities traded on the New York Board of Trade. Brazil is the largest producer of orange juice in the world, followed by the USA.

Sweet orange oil, a by-product of the juice industry produced by pressing the peel. It is used as a flavouring of food and drink and for its fragrance in perfume and aromatherapy. Sweet orange oil consists of about 90% d-Limonene, a solvent used in various household chemicals, such as to condition wooden furniture, and along with other citrus oils in grease removal and as a hand-cleansing agent. It is an efficient cleaning agent which is environmentally friendly, and much less toxic than petroleum distillates. It also smells more pleasant than other cleaning agents.

The orange blossom, which is the state flower of Florida, is traditionally associated with good fortune, and was popular in bridal bouquets and head wreaths for weddings for some time. The petals of orange blossom can also be made into a delicately citrus-scented version of rosewater. Orange blossom water is a common part of Middle Eastern cuisine.

In Spain they dry the falled blossom then use it to make tea



Orange blossom honey, or actually citrus honey, is produced by putting beehives in the citrus groves during bloom, which also pollinates seeded citrus varieties. Orange blossom honey is highly prized, and tastes much like orange.

Marmalade, a conserve made usually with Seville oranges. All parts of the orange are used to make marmalade: The pith and pips are separated, and typically placed in a muslin bag where they are boiled in the juice (and sliced peel) to extract their pectin, aiding the setting process.

Since oranges are susceptible to frost damage, growers commonly use sprinklers to coat them with ice when temperatures go below freezing. This practice protects the crops by regulating temperature.



Source:http://en.wikipedia.org/wiki/Orange_(fruit)

It's an antioxidant in food, an abrasive agent in toothpaste (dicalcium phosphate dihydrate) as well as being a firming agent. Firming agents are added to seperate residual pectin (occurs in ripe fruits and vegetables and is used in making fruit jellies and jams), thus strengthening the supporting tissue and preventing its collapse during processing.

An oil, made from the seeds of safflowers, which is clear and mostly flavorless. It is high in polyunsaturated fats and is a popular oil to use in salad dressings, because it does not solidify when chilled. It also has a high smoke point, making it good for deep-fat frying. Safflower oil is nutritionaly valued because of its Omega-3 content, which has been shown to have positive health effects.

(Reprint:http://www.hormel.com/kitchen/glossary.asp?id=34228&catitemid=)

Used as an emulsifier.



Lecithin is a natural compound found throughout the body. Lecithin is one of the main components of cell membranes and helps prevent those membranes from hardening. One of the elements that make up Lecithin is Choline, which helps the nervous system, liver and kidneys to function properly.

Inulin is a natural dietary fiber present in common fruits and vegetables like artichokes, asparagus, onions, garlic, raisins and bananas. It's a prebiotic-which means scientifically proven to increase the activity of live active cultures (beneficial bacteria) and help prevent the growth of harmful bacteria in the digestive tract. Inulin has also been proven to be a good source of soluble dietary fiber and is well suited for diabetics because it does not increase the glucose level or insulin level in the blood. And, recent research has shown that inulin significantly increases the absorption of calcium.

Adding inulin or oligofructose to a beverage sweetened with a combination of acesulfame-K and aspartame resulted in increased sweetness potency after weeks of storage time, according to presentation 76-8 given by Jessica Aldrich, technical sweetener specialist, Nutrinova Inc.

Inulin and oligofructose function as fiber. In this experiment inulin provided 1 cal/gm and was 0.1 times as sweet as sucrose. Oligofructose provided 1.5 cal/gm and was 0.65 as sweet as sucrose.

Yet to be determined safe.

Mineral that helps with creation of hemoglobin, and helps hold oxygen in the blood. Iron, along with B12 and Folate, creates new blood cells. Ferrous Sulfate is a common term used in the food industry for Reduced Iron.

Iron can be found in natural sources such as; Beef, Baked Potatoes, Clams, Soybeans, Eggs, Fish, and many green leafy vegetables.



Deficiency symptoms include; Anemia, dry coarse hair, dysphagia, dizziness and hair loss.



Generally considered non-toxic if under 75mg daily. Higher doses can cause abdominal cramps, vomiting & diarrhea. Severe overdoses of iron can be fatal.

Nicotinamide has demonstrated anti-inflammatory actions which may be of benefit in patients with inflammatory skin conditions.[4] These conditions include acne vulgaris, and the compound can suppress antigen induced-lymphocytic transformation and inhibit of 3'-5' cyclic AMP phosphodiesterase. Nicotinamide has demonstrated the ability to block the inflammatory actions of iodides known to precipitate or exacerbate inflammatory acne.



Nicomide (take note the naming similarity), is an acne medication, and in its vitamin supplement form, the most predominant ingredient is 750 mg of nicotinamide, based on this area of research. Alternatively it is used topically as a 4% or 5% gel or cream - as effective as topical 1% clindamycin (8-week double-blind trial ) performed at the New York University College of Medicine.



Animal studies show that nicotinamide has anti-anxiety (anxiolytic) properties. It may work in a way similar to benzodiazepines.[5]



Nicotinamide lacks the vasodilator, gastrointestinal, hepatic, and hypolipemic actions of nicotinic acid. As such, nicotinamide has not been shown to produce the flushing, itching and burning sensations of the skin as is commonly seen when large doses of nicotinic acid are administered orally. However, nicotinamide can produce liver toxicity at doses above 3 grams per day.[6] In overall, it rarely causes side effects, and is considered generally safe as a food additive, and as a component in cosmetics and medication.[7]



Nicotinamide is produced by the aqueous ammonolysis of 3-cyanopyridine (nicotinonitrile) and subsequent crystallisation.



Nicotinamide is an inhibitor of sirtuins and has been reported to restore cognition in Alzheimer's Disease transgenic mice.[8]



Nicotinamide has been reported to increase the endurance of mice.[9]



Nicotinamide, or Vitamin B3, prevents immunosuppression caused by UVA and UVB radiation, and could be added to sunscreen.[10]



Nicotinamide has been reported to be an effective skin whitener in topical application

Vitamin B2, or riboflavin, is required to complete several reactions in the energy cycle. Reddening of the lips with cracks at the corners of the mouth, inflammation of the tongue, and a greasy, scaly inflammation of the skin are common symptoms of deficiency.Riboflavin (B2)- Classic riboflavin deficiency involves the lips, tongue, eyes, skin and nervous system. Vision changes, cheliosis (tiny lesions in the mouth or cracks in the corners of the mouth) tongue inflammation and discomfort eating or swallowing.



Riboflavin?s role in the body involves the metabolism of fats and proteins. Enzymes influenced by riboflavin are absolutely necessary to transport oxygen to the cells. A decrease in this vitamin can result in fatigue. New research indicates that migraine headache sufferers may benefit by riboflavin. 400mgs.day have been shown to lessen the incidence of migraines.



Required for red blood cell formation, antibody production, cell respiration and growth. Important for good muscle tone. Involved in metabolism of protein, protein fats, and carbohydrates. Necessary for good vision, skin, hair and nails.

Vitamin B-1, Perfectly safe, despite adding minuscule amounts of nitrate to our food.

vitamin is an organic compound required as a nutrient in tiny amounts by an organism.[1] A compound is called a vitamin when it cannot be synthesized in sufficient quantities by an organism, and must be obtained from the diet. Thus, the term is conditional both on the circumstances and the particular organism. For example, ascorbic acid functions as vitamin C for some animals but not others, and vitamins D and K are required in the human diet only in certain circumstances.[2] The term vitamin does not include other essential nutrients such as dietary minerals, essential fatty acids, or essential amino acids, nor does it encompass the large number of other nutrients that promote health but are otherwise required less often.[3]



Vitamins are classified by their biological and chemical activity, not their structure. Thus, each "vitamin" may refer to several vitamer compounds that all show the biological activity associated with a particular vitamin. Such a set of chemicals are grouped under an alphabetized vitamin "generic descriptor" title, such as "vitamin A," which includes the compounds retinal, retinol, and many carotenoids.[4] Vitamers are often inter-converted in the body.



Vitamins have diverse biochemical functions, including function as hormones (e.g. vitamin D), antioxidants (e.g. vitamin E), and mediators of cell signaling and regulators of cell and tissue growth and differentiation (e.g. vitamin A).[5] The largest number of vitamins (e.g. B complex vitamins) function as precursors for enzyme cofactor bio-molecules (coenzymes), that help act as catalysts and substrates in metabolism. When acting as part of a catalyst, vitamins are bound to enzymes and are called prosthetic groups. For example, biotin is part of enzymes involved in making fatty acids. Vitamins also act as coenzymes to carry chemical groups between enzymes. For example, folic acid carries various forms of carbon group – methyl, formyl and methylene - in the cell. Although these roles in assisting enzyme reactions are vitamins' best-known function, the other vitamin functions are equally important.[6]



Until the 1900s, vitamins were obtained solely through food intake, and changes in diet (which, for example, could occur during a particular growing season) can alter the types and amounts of vitamins ingested. Vitamins have been produced as commodity chemicals and made widely available as inexpensive pills for several decades,[7] allowing supplementation of the dietary intake.

The scientific name for vitamin C, ascorbic acid helps maintain the red color of cured meat and prevents the formation of nitrosamines, which promote cancer (see SODIUM NITRITE). It helps prevent loss of color and flavor by reacting with unwanted oxygen. It is used as a nutrient additive in drinks and breakfast cereals. Sodium ascorbate is a more soluble form of ascorbic acid. ERYTHORBIC ACID is very similar to ascorbic acid, but has no value as a vitamin. Large amounts of ascorbic acid may reduce the severity of colds and offer other health benefits.