The words “professional athlete” bring to mind toned bodies, strength, endurance … and incredibly large appetites. The average fan would naturally assume that the diets of athletes like Olympian Carl Lewis and slugger Hank Aaron include a lot of meat as a source of protein and bulk for their strong-bodied machines.

But that’s not necessarily true. In fact, more current and former professional athletes than you would think have given up animal proteins and turned to a variety of alternative veggie-based diets instead.

Who, you ask? Carmelo Anthony, New York’s most recent sports star, turns to vegetables when he’s on a diet. Legendary boxer now turned TV host and pigeon-owner Mike Tyson is a recently converted vegan (yes, it’s true!).

Slideshow: 10 Vegetarian Athletes

Former NBA star Robert Parish chose to chow down on vegetables before slam dunking for the Celtics while two of the greatest female tennis players in history (Billie Jean King and Martina Navratilova) are also both veg-heads. But the list does not end there, and includes multiple hall-of-famers and rising stars alike.

For those of you who are looking for inspiration to follow a meat-free diet and want a famous role model, or for those of you who just want to see who else is on this list, see The Daily Meal’s list of more vegetable-loving athletes.

The list:

• Hank Aaron

• Carmelo Anthony

• Robert Parrish

• Joe Namath

• Billie Jean King

• Mike Tyson

• Ricky Williams

• Tony Gonzalez

• Prince Fielder

• Carl Lewis

• Desmond Howard

Once you decide to add whole grains in your diet, you will find that you have lots of choices. Some of the names may seem confusing at first, but most of the whole grains are interchangeable in recipes. All of the whole grains have bland, neutral flavors and can be used any way you would use pasta or white rice. You can add them to soups, top them with your favorite chili or pasta sauce, or use them to make hearty salads.

They are also delicious as hot breakfast cereals or in rice-pudding type desserts. Many of the recipes in the next section call for cooked whole grains. Follow the directions in this chapter and keep a variety of cooked whole grains on hand in your freezer, ready to make your own healthy “fast food”.

Where to Find Whole Grains –  Most larger supermarkets carry wild rice, barley and brown rice. They may all be in the section with white rice and pasta, or you may find barley in the international section (with Jewish specialties) and wild rice in the gourmet food section. Your supermarket may have a health section with various other whole grains (the selection varies widely from store to store and region to region.) You will probably need to go beyond your supermarket to find some of the less common whole grains such as kamut or oat groats. Try the health-oriented food stores, specialty gourmet shops, and food co-ops in your area. You can shop for whole grains online, but shipping costs tend to be high.

How to Store Whole Grains –
Uncooked whole grains keep a long time in canisters or other airtight containers. If you plan to store grains for several months, use containers made of glass, metal or hard plastic to avoid insects. They will keep even longer if you store them in your refrigerator or freezer.

Cooked whole grains should be refrigerated and will keep about a week in a covered container. If you don’t plan to use them up in a few days, put leftovers in portion-size freezer containers or plastic sandwich bags and freeze them. They are ready to serve after a minute or two in the microwave.

How to Cook Whole Grains – 
You can ignore the instructions on packages of whole grains and use whichever method you prefer from the choices on the next few pages. You do not need to rinse or presoak whole grains. The first time you cook a new grain, check them 5-10 minutes before the end of the cooking time to make sure they are not getting mushy. If they aren’t tender enough to suit you at the end of the recommended time, cook a little longer.

You can cook whole grains in plain water, but using bouillon or other flavored liquids gives them a flavor boost. You can use bouillon cubes, granules, liquid or paste; make up the required amount of liquid following the directions on your brand of bouillon. Grains cooked in vegetable or chicken flavored bouillon will have a neutral flavor that can be used for any purpose: breakfast cereal, main dishes, salads or desserts. If you use plain water or if your bouillon does not contain salt, add a little salt to your taste. Whole grains cooked without any salt will taste flat.

An allergic reaction is somewhat like a case of mistaken identity by your body’s immune system.

Normally, your immune system generates antibodies to protect your body against bacteria, viruses or toxic substances. If you have wheat allergy, however, your body generates an allergy-causing antibody to attack a certain protein found in wheat. Simply put, your immune system has mistakenly identified this protein as something that could harm you.

Once your body has developed an allergy-causing antibody to a particular agent (allergen) — in this case, a wheat protein — your immune system has been rewired to destroy it. That’s why, when you eat wheat, your immune system mounts an attack.

There are four different classes of proteins in wheat that can cause allergies: albumin, globulin, gliadin and gluten. Any of them can cause an allergic reaction.

Sources of wheat proteins

Some sources of wheat proteins are obvious, such as bread, but all wheat proteins — and gluten in particular — may be used in a number of prepared foods. Foods that may include wheat proteins include:
 
• Breads
• Cakes and muffins
• Breakfast cereals
• Pasta
• Couscous
• Crackers
• Beer
• Hydrolyzed vegetable protein
• Soy sauce
• Condiments, such as ketchup
• Meat, crab or shrimp substitutes
• Coffee substitutes
• Meat products, such as hotdogs
• Dairy products, such as ice cream
• Natural flavorings
• Gelatinized starch
• Modified food starch
• Vegetable gum
 

If you have a wheat allergy, you may also be allergic to other grains with similar proteins. These related grains include barley, oats and rye.

If you struggle with wheat protein intolerance(s), avoiding or limiting the above foods will decrease inflammation in the body, help keep weight off and help you to feel better overall.

Try grains or grain-like products new to you such as (to read more go to http://www.livrite.com/wholegrains.htm) :

1. Kamut – a relative of wheat that reportedly tastes better than wheat and is nutritionally superior.
2. Quinoa – not a grain but related to beets and spinach.  It is known for it’s light taste and easy digestion, it is high in vitamins and is a complete protein having all 8 amino acids.
3. Amaranth – a grain with complete protein and with content as high as 12 – 17%; high in fiber; studies link to its ability to lower cholesterol.
4. Spelt – a complete protein and a relative of wheat; known for its easy digestion.
5. Rice – non-allergenic and gluten-free, complex carbohydrate with vitamins and minerals

Sources:
MayoClinic.com. Wheat allergy; Causes.  http://www.mayoclinic.com/health/wheat-allergy/DS01002/DSECTION=causes.  Accessed Aug. 2010
Wheat and joint pain. Dr. Nathan Wei. http://www.arthritis-treatment-and-relief.com/wheat-and-joint-pain.html Accessed Aug. 2010
Nutrition facts about rice. http://www.rice-trade.com/rice-nutritional-facts

Colon cancer is the third-leading cause of cancer death for both men and women, following lung and breast cancer. Colon cancer shortened the lives of an estimated 50,000 people last year. Certainly, no one wants to hear such grim news.

Students tour "colon cave"

There is good news, however. Colon cancer is one of the most preventable types of cancer. Early detection saves lives. Colorectal cancer often produces symptoms at an early enough stage to make it treatable. Successful treatment, however, depends on early detection.

Rate your risk, since anyone can get colorectal cancer. The risk factors include:

• Family history of colorectal cancer
• Personal history of polyps or inflammatory bowel disease
• Being over 50 years of age
• Cigarette smoking
• Diet low in fiber; diet high in red meat and processed meat
• Alcohol consumption
• Lack of physical activity
• Substantial consumption of alcohol (more than 3 drinks per day)
• Body fat, particularly excess fat around the midsection One important form of prevention is to see your doctor for a physical check-up. Those that are 50 years of age or older are at increased risk and advised to be screened by having a test called a colonoscopy. If present, precancerous polyps in the colon can be identified and removed.

Another important form of prevention is to eat a healthy diet that is high in fiber. Simple steps toward an improved lifestyle are attainable and have great rewards in the long run. A few of the benefits of eating high fiber are that we protect our bodies by ushering out cholesterol.

Fiber provides bulk, greater satiety, can influence healthy weight loss and decrease risk of hemorrhoids. This makes fiber a valuable food weapon for fighting against many diseases and not just cancer but diabetes, cardiovascular disease, and obesity.

Dietary fiber is a vital nutrient that is important for bowel regularity. Maintaining regularity is essential for removing waste products from our bodies and avoiding toxic build-up. Fiber is the portion of plants that cannot be digested by the human digestive system. Fiber is found primarily in fruits, vegetables, whole grains, legumes/beans, nuts and seeds.

Fiber is classified and primarily known as soluble and insoluble. Plants typically have a combination of the two. Examples of foods higher in soluble fiber include whole grains such as oatmeal and barley, fruits such as apples, oranges, peaches, pears and plums, vegetables such as broccoli and carrots and legumes such as beans, lentils and peas.

Examples of food higher in insoluble fiber include vegetables such as green beans and dark green leafy vegetables, fruit skins and root vegetable skins, whole-wheat products and wheat bran, corn bran, seeds and nuts.

Foods that are highest in fiber are typically closest to their natural state such as unpeeled and unrefined foods. Therefore, a person should start with a plant-based diet then add to that lean protein sources and low-fat dairy products, if desired.

It is recommended that fiber intake be as high as 25 – 35 gm a day for women and 35 – 40 gm for men. According to the American Dietetic Association, the average fiber intake of Americans is only about 15 gm per day. Examples?

So, you can see an apple a day just might keep the doctor away!

Other tips for prevention include:

• Avoiding smoking because it is well-known that smoking is a risk factor for many cancers. Don’t start if you’re not a smoker and make the effort to quit if you do. There are many aids to assist with smoking cessation so be sure to talk with a physician.
• Limit alcohol because excessive use is a risk factor for cancer. If you choose to drink alcohol, drink in moderation only. Recommendations are to limit the amount of alcohol to no more than one drink a day for women and two for men.
• Exercise on a regular basis from at least three to five times a week. Recommendations are to get at least 30 minutes of exercise on most days. Talk to your doctor before starting any exercise program.
• Maintain a healthy weight because obesity also raises cancer risk. If you need to lose weight, ask your dietitian about healthy ways to achieve your goal. Aim to lose weight slowly by increasing exercise and making healthy food choices.

You can take steps to reduce your risk of colon cancer by making changes in your everyday life. Take those necessary and healthful steps by eating at least five servings of fruits and vegetables as well as up to six servings of whole grain products each day. By doing this you are very likely meeting your fiber requirements.

As part of your comprehensive health plan, it is beneficial to consult a dietitian. Registered dietitians are nutrition professionals and a source for credible and objective nutrition information. In addition, they are trained in the use of medical nutrition therapy for the cancer patient. If you think you need to see a registered dietitian, consult with your physician for the appropriate referral to the outpatient dietetic service through Health First.

Lori A. Drummond, R.D., L.D.

Shallots
Shallots (Allium ascalonium) grow in clusters of bulbs. Like garlic, they contain cloves, usually only two, but sometimes up to ten. Shallots can be grey or reddish, or more commonly coppery-brown, and have a more tapered shape than their onion cousins. They are a very good source of vitamin A, vitamin B6 and manganese and a good source of vitamin C, folate and potassium. (6)  Shallots are a favorite for gourmet cooking, with a flavor that is sometimes described as a combination of sweet onion and garlic.

This luscious garlicky green sauce takes only five minutes to whip up in a blender or food processor. AICR’s version uses summer–fresh basil, garlic and tomatoes, as well as healthful spinach, nuts and olive oil. You get a wide variety of cancer–fighting phytochemicals—ranging from flavonoids in basil and lutein in the spinach to phenols in olive oil and organosulfur compounds in the garlic.

Progression-stage categories of hair loss

Hair falling out? Need hair health fast?

This might seem like a weird topic to talk about on a nutritionist’s blog site, however, this topic is based on personal experience. My natural reaction to hair loss is embarrassment.  The more I read, however, the more I realize I really don’t need to feel that way.  And so I became motivated to find the solution.

I’ve been told by some there are no real solutions and that I should just get some Rogaine for women and learn to live with it. “After all it is probably just genetic.” Arrgghhhh! Well, I relented and I did just that and it has seemed to help some. But I’m not looking for a Band-aid, I want to get to the root of the problem. No pun intended!

You see this problem with hair loss has been going on now for a couple of years and I’ve noticed it’s been increasing. My hair is getting thin enough now that the loss is noticeable to me. Fortunately, my curly locks help to hide it.

I saw my dermatologist today who very frankly recommended I take supplements of folic acid, biotin, and vitamin B12 which are known to support hair health. I knew these were important nutrients to consume and I do eat foods with all of these nutrients and take the Vitamin Code for Women multivitamin by Garden of Life.

When I questioned him about this, however, he said it’s very likely that I wasn’t getting enough of these nutrients.  And so, I searched for a pharmaceutical-quality supplement containing folic acid, biotin and Vitamin B12.  That’s when I found Garden of Life’s Raw-B Complex, a vegetable-based product that supplies each of these nutrients.  I was particularly pleased with the affordable price.

In my searching, I found a great article that I felt worth sharing that discusses the causes of hair loss. Click here to read the article.  What I learned is that there are many reasons for hair loss and that can include nutrition deficiencies, hormonal imbalances and menopause.

If you’re also having a “bad hair” day, month or year like I have, start by eating a balanced, plant-based diet that includes moderate portions of protein-rich foods — the more organic, the better. Avoid or limit refined foods with added sugar, saturated fats and high sodium. Drink plenty of clean water and give up the soft drinks. Reduce your stress and increase your exercise.

I’ve already starting taking suggested supplements and I plan to write more about this journey to solve my “bad hair” year in the near future. Stay tuned.

Lori Drummond, R.D., L.D.

Overweight children tend to become overweight adults, so prevention of weight-related illness and disease should begin during childhood. If your child or teen has a weight problem:

• Seek professional advice from your doctor and a registered dietitian. Together, determine an approach that’s right for the nutritional and developmental needs of your child.
• Encourage physical activities your child enjoys and make it a family affair. When role models are active, kids are usually active, too.
• Avoid referring to foods as “good” or “bad.” Let your child know all foods fit into a healthful eating plan.
• Encourage your whole family to eat healthfully, not just your overweight child. Don’t make your child feel singled out.
• Fill your kitchen with healthy snack options such as cut fruit and vegetables and low-fat dairy products.

For more information on nutrition and healthy weight information for your child, visit the Nutrition for Kids and Teens and Healthy Weight sections.

Produced by ADA’s Public Relations Team

CHICAGO (Reuters) – Eating bacon, sausage, hot dogs and other processed meats can raise the risk of heart disease and diabetes, U.S. researchers said on Monday in a study that identifies the real bad boys of the meat counter.

Eating unprocessed beef, pork or lamb appeared not to raise risks of heart attacks and diabetes, they said, suggesting that salt and chemical preservatives may be the real cause of these two health problems associated with eating meat.

The study, an analysis of other research called a meta-analysis, did not look at high blood pressure or cancer, which are also linked with high meat consumption.

“To lower risk of heart attacks and diabetes, people should consider which types of meats they are eating,” said Renata Micha of the Harvard School of Public Health, whose study appears in the journal Circulation.

“Processed meats such as bacon, salami, sausages, hot dogs and processed deli meats may be the most important to avoid,” Micha said in a statement.

Based on her findings, she said people who eat one serving per week or less of processed meats have less of a risk.

The American Meat Institute objected to the findings, saying it was only one study and that it stands in contrast to other studies and the U.S. Dietary Guidelines for Americans.

“At best, this hypothesis merits further study. It is certainly no reason for dietary changes,” James Hodges, president of the American Meat Institute, said in a statement.

Most dietary guidelines recommend eating less meat. Individual studies looking at relationships between eating meat and cardiovascular diseases and diabetes have had mixed results.

But studies rarely look for differences in risk between processed and unprocessed red meats, Micha said.

She and colleagues did a systematic review of nearly 1,600 studies from around the world looking for evidence of a link between eating processed and unprocessed red meat and the risk of heart disease and diabetes.

They defined processed meat as any meat preserved by smoking, curing or salting, or with the addition of chemical preservatives. Meats in this category included bacon, salami, sausages, hot dogs or processed deli or luncheon meats.

Unprocessed red meat included beef, lamb or pork but not poultry.

They found that on average, each 1.8 oz (50 grams) daily serving of processed meat a day — one to two slices of deli meats or one hot dog — was associated with a 42 percent higher risk of heart disease and a 19 percent higher risk of developing diabetes.

They found no higher heart or diabetes risk in people who ate only unprocessed red meats.

The team adjusted for a number of factors, including how much meat people ate. They said lifestyle factors were similar between those who ate processed and unprocessed meats.

“When we looked at average nutrients in unprocessed red and processed meats eaten in the United States, we found that they contained similar average amounts of saturated fat and cholesterol,” Micha said.

“In contrast, processed meats contained, on average, four times more sodium and 50 percent more nitrate preservatives,” Micha added.

Last month, the Institute of Medicine urged the U.S. Food and Drug Administration to regulate the amount of salt added to foods to help Americans cut their high sodium intake.

The FDA has not yet said whether it will regulate salt in foods, but it is looking at the issue.

In my business, I see a lot of diabetics or folks that just want to lose weight and want to know the best foods to eat. When it comes to grains, I always let them know that the less processed the better because whole grains provide more nutrients such as vitamins, minerals plus more fiber than ground grains. The following is an excellent article explaining the digestive benefits of whole grains — Lori

By Diana Mirkin
co-author of The Whole Grains Cookbook

When grains are processed into flour or cereals, the primary concern is loss of nutrients. However, if you grind your own grains or use products that are made from the whole grain without discarding anything, you get all or most of the nutrients of the original grain. But grains that have been broken apart in any way will be digested quicker. That’s a big disadvantage for diabetics and dieters.

Carbohydrates are long chains of sugars, and only single sugars can be absorbed from your intestines into your bloodstream. The foods that cause rapid rise in blood sugar are those that are digested most quickly; the worst offenders are sugar and anything made from flour.

When you eat whole grains (seeds), it takes a long time to break apart the capsule, separate the carbohydrates from the fiber, and completely digest each grain. Your blood sugar rises slowly, stays slightly elevated for a long time (so you don’t feel hungry again soon after eating) and never reaches the high levels that come from sugar or flour.

Grains that are eaten as whole seeds are also more filling and satisfying because they have more bulk and take longer to break down. Part of their bulk comes from water: each seed swells up when it cooks and soaks up water, which is carried in the grain until it is completely broken down in your digestive tract.

The water you drink, on the other hand, is absorbed directly from your stomach almost as soon as it gets there. Water and other liquids do not “fill you up.” Processed grains absorb some water when you cook them, but less than the whole seeds; and the water is separated out more quickly during the digestive process.

Most people can easily eat two or three cups of pasta, but you will find that you feel full with just a cup of whole grains, or even less.

The whole grains are chewy and take more time to eat. Some of the seeds are broken apart by your chewing, but not all of them. Some of the grains may even pass through your system undigested.

On the other hand, anything made from flour or grains that have been cut, flaked, rolled or shredded has been thoroughly pre-chewed and pre-digested for you. You may get all the nutrients of the whole grains, but you don’t get the full benefits of bulk and slow transit through your digestive system.

Whole grain pastas, breads and cereals are certainly better than refined grain products, but to get ALL the benefits of whole grains, eat the seeds themselves.

Diana Mirkin, wife of nutrition expert Dr. Gabe Mirkin, is the director of Dr. Mirkin’s DASH-Plus Cooking School. She has taught thousands of people how to make healthy foods taste delicious. She is co-author with Dr. Mirkin of The Healthy Heart Miracle, The Whole Grains Cookbook, The 20/30 Fat and Fiber Diet Plan, and Fat Free, Flavor Full. She has developed hundreds of recipes that follow Dr. Mirkin’s guidelines for healthy eating, featuring whole grains, beans, vegetables and fruit.

WASHINGTON (AFP) – The number of Americans with diabetes will nearly double over the next 25 years, rising from 23.7 million in 2009 to 44.1 million in 2034, according to a study by the University of Chicago.

In the same period, medical costs associated with treating the disease will triple from 113 billion dollars to 336 billion dollars, even without a rise in the incidence of obesity, according to the study published in the December issue of Diabetes Care.

“If we don’t change our diet and exercise habits or find new, more effective and less expensive ways to prevent and treat diabetes, we will find ourselves in a lot of trouble as a population,” said lead author Elbert Huang.

The study said its projections, despite being significantly higher than other recent estimates, may be too conservative because they assume the rate of diabetes and obesity, a risk factor for the disease, will remain stable.

In 1991, scientists projected that the number of Americans with diabetes would reach 11.6 million people in 2030, but some 20 years before that date the figure is already double that.

The study’s authors acknowledge that obesity rates have risen steadily in past years, but predict that they will level out over the next decade and then decline slightly from the current 30 percent level to around 27 percent in 2033.

The US health program Medicare, which provides health care for older Americans, spends some 45 billion dollars a year on diabetes treatment for 8.2 million people.

By 2034, the number of people with diabetes covered by the program is expected to rise to 14.6 million, according to the study, with associated costs rising to 171 billion dollars a year.

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