Healthy Grocery Store List

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Food shopping, especially in larger supermarkets, often seems like a daunting task. A well-planned grocery list focused on healthy food choices is helpful when it comes to finding the right foods for your healthy diet. According to Iowa State University, organizing your grocery list by store layout helps you find the foods you want quickly and allows you to avoid junk foods and other unhealthy food choices. You will also notice that you spend less time shopping if you bring along a well-prepared grocery list.

Vegetable Variables

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Veggies are low in calories, high in fiber and rich in vitamins and minerals, making them a necessity for a healthy diet. Reduce exposure to pesticides by selecting organic vegetables. When shopping for veggies, you will find many choices in both the freezer section and in the produce section. Buy in-season fresh vegetables to get low prices on the best produce. Potatoes, tomatoes, lettuces, baby carrots, celery, peppers, cucumbers and onions are better when bought fresh. Broccoli, cauliflower, mixed vegetables and green beans are good when frozen. Canned peas, carrots and mixed vegetables are also a healthy and nutritious option that can be stored away for future use.

Fresh Fruits

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Fruit provides your body with fiber, potassium, folate and vitamin C. When possible, purchase organic fruits to avoid pesticides. Low in calories, fruits can be eaten with every meal of the day and work well when served a dessert. Apples, oranges, bananas, pears and peaches are ideal fruits for eating fresh as a snack. Watermelon, grapes, strawberries, mango, pineapple, nectarines, kiwi, tangerines and cantaloupe are all healthy fruit choices. Select fruits that are in season to get the best deal.

Whole Grains

grocer in cereal aisle Photo Credit XiXinXing/XiXinXing/Getty Images

Eating a diet rich in whole grains may help lower your cholesterol, maintain proper bowel function and reduce your risk of developing heart disease. Grains make you feel fuller, which helps you control your weight. Choose whole-grain breads, whole-wheat pitas or whole-wheat or corn tortillas for the base of a healthy sandwich. Eat whole-grain breakfast cereals, pastas and brown rice instead of refined white-flour products to keep your healthy diet on track.

Lean Protein

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Meats, poultry, seafood and eggs are all excellent sources of protein. Your body needs protein to function properly. The omega-3 fatty acids found in seafood help prevent heart disease. Choose lean cuts of meat and avoid eating poultry skin to reduce the fat and cholesterol in your diet. Nuts, beans and peas are rich in protein and fiber and are a filling side or snack.

Dairy Products

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Dairy products contain calcium and are fortified with vitamin D, which helps build strong teeth and bones. Milk, yogurt, cheeses and ice cream are examples of dairy foods. Soy, almond, and rice milk are nutritious, calcium-fortified milk substitutes for those following a vegan diet or for people who are lactose-intolerant. Choose low-fat or nonfat dairy products and cheeses to avoid excess saturated fat.

Healthy Beverages

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When shopping for healthy drinks, you will find a large selection of juices, sodas, coffees, teas and flavored and bottled water. Avoid soda and sugary juices as they can add up to 150 empty calories per serving to your diet. Low-fat milk and milk substitutes, vegetable juices and fruit juices without added sugar are healthier choices. Plain coffee and tea both contain beneficial flavonoids and antioxidants. According to the Harvard School of Public Health, green tea may help prevent heart disease, and coffee may lower your risk of developing type-2 diabetes. Adding flavoring, whipped cream, sugar and sweeteners will turn your healthy tea or coffee into a very unhealthy drink. Water is always the best choice when it comes to a beverage. Buy bottled water at the market or filter your own tap water at home.

www.livestrong.com

DENT CORN

Dent corn (Zea mays var. indentata) also known as yellow dent corn, Reid's yellow dent corn, white dent corn, or field corn, is a variety of maize or corn with a high soft starch content. It received its name because of the small indentation ("dent") at the crown of each kernel on a ripe ear of corn. It is a variety developed by northern Illinois farmer James L. Reid. Reid and his father, Robert Reid, moved from Brown County, Ohio to Tazewell County, Illinois in 1846 bringing with them a red corn variety known as "Johnny Hopkins", and crossed it with varieties of flint corn and floury corn. Most of today's hybrid corn varieties and cultivars are derived from it. This variety won a prize at the 1893 World's Fair.

Dent corn
Dent corn is named for the dented kernels
Scientific classification
Kingdom:	Plantae
Superdivision:	Spermatophytes
Division:	Magnoliophyta
Subdivision:	Mesangiospermae
Class:	Monocotyledons
Order:	Poales
Family:	Poaceae
Subfamily:	Panicoideae
(unranked):	Andropogonodae
Tribe:	Maydeae
Genus:	Zea
Species:	Z. mays
Variety:	var. indentata
Trinomial name
Zea mays var. indentata (Sturtev.)
Synonyms
Zea indentata Sturtev.

Most of the corn grown in the United States today is yellow dent corn or a closely related variety derived from it. Dent corn is the variety used in food manufacturing as the base ingredient for cornmeal flour (used in the baking of cornbread),, corn chips, tortillas and taco shells. Starch derived from this high-starch content variety is turned into plastics, as well as fructose which is used as a sweetener (high-fructose corn syrup) in many processed foods and soft drinks.
Taxonomy

• Zea mays var. indentata, synonym Zea indentata Sturtev., was identified and published by American agronomist and botanist Edward Lewis Sturtevant (1842–1898). It is categorized as a species within the family Poaceae, subfamily Panicoideae  and tribe Andropogoneae, a tribe of grasses that use the NADP–malic enzyme subtype of C₄ photosynthesis in carbon fixation.

Description

Corn, shown here grown in Liechtenstein, is cultivated as a row crop.

Dent corn (Zea mays var. indentata) is a fast-growing, vertically erect, short-lived annual plant and similar to many other varieties of Zea mays. More commonly grown to a height of 2-3 meters (6-9 feet), Zea maystypically grows with a single, hollow main stem often called a stalk (or culm) which exhibits internodes that are cylindrical in the upper part, and alternately grooved on the lower part with a bud in the groove, and with one or occasionally two lateral branches in the leaf axils in the upper part of the plant. The leaves of Zea maysalternate with broad, sword-shaped leaf blades, parallel veins with a prominent mid-rib, and small ligules. The plant has an adventitious, dense, fibrous root system that develops aerial roots at nodes near the soil surface.

The flowers of Zea mays are monoecious, and are born in separate parts of the plant. The female flowers, or ears are an inflorescence that develops from axillary bud apices several nodes below the stem apex. Male flowers, or tassels, develop from the stem apex. Anthers on the tassel dehisce and release pollen, which is dispersed by the wind (anemophilous). Ears consist of a corncob, or rachis, with rows of sessile spikelets bearing kernels or caryopses and tightly enveloped by several layers of ear leaves commonly called husks. The kernels vary from variety to variety, and what distinguishes Zea mays var. indentata apart other varieties of Zea mays is the small indentation ("dent") that develops at the crown of each kernel. Comparatively, flint corn has a harder-textured, more rounded kernel that may display a slight depression but not a distinct dent.

Cultivation

Dent corn is typically cultivated as a row crop grown commercially for grain and fodder. Cultivars developed for commercial cultivation are either single- or double-cross hybrids bred for special growing areas, soils or climatic conditions.

Use

According to the U.S. Department of Agriculture's Federal Grain Inspection Service (FGIS), there are two categories of dent corn hybrids. These hybrids are categorized by the colour of the kernels—either yellow or white. Yellow dent corn is produced primarily for animal feed and industrial uses such as ethanol and cooking oils. FGIS identifies that "white food corn hybrids are dent corn... are typically contracted and sold to dry-mill processors and used in alkaline cooking processes for making masa, tortilla chips, snack foods, and grits" as well as producing food-grade starch and paper. Dependent on their starch content, some yellow dent corn hybrids are grown and used in the production of food for human consumption.

References

1. ^ Kansas Agricultural Extension Service. Bulletin 227: Varieties of Corn in Kansas (1921).
2. ^ University of Missouri, College of Agriculture Food and Natural Resources. Division of Plant Sciences Corn Extension Retrieved 23 July 2013.
3. ^ Sturtevant, Edward Lewis. Varieties of Corn. Bulletin No. 57. (Government Printing Office, 1899).
4. ^ ^{a b c d e f g h i j k} Hannaway, David B., and Larson, Christina. Oregon State University. Corn (Zea mays L.). Retrieved 5 December 2013.
5. ^ U.S. Department of Agriculture, Grain Inspection, Packers & Stockyards Administration. Visual Reference Library - Other Factors: OF-Flint & Dent Corn,  Retrieved 10 December 2013.
6. ^ U.S. Department of Agriculture, Grain Inspection, Packers & Stockyards Administration, Federal Grain Inspection Service. Grain Inspection Handbook, Book II, Chapter 4 Corn (30 July 2013), Section 4.20. Retrieved 10 December 2013.
7. ^ ^a b U.S. Department of Agriculture, Grain Inspection, Packers & Stockyards Administration, Commodity Image Gallery: Yellow Dent Corn (2012). Retrieved 10 December 2013.
8. ^ U.S. Department of Agriculture, Grain Inspection, Packers & Stockyards Administration, Commodity Image Gallery: White Dent Corn (2012). Retrieved 10 December 2013.

- Wikipedia 

Does Heating Yogurt Kill Good Bacteria?

Yogurt, made from fermenting milk, naturally contains healthy bacteria that provide nutritional support for your digestive tract. However, high heat exposure -- either during the pasteurization process or during cooking, when yogurt is added to hot foods -- will destroy the bacteria. To ensure you get the full benefits of probiotics in yogurt, choose yogurt with live or active cultures, and eat the yogurt as is -- do not add it to hot foods.

Yogurt that contains live or active cultures has been enriched with probiotics. Photo Credit PicLeidenschaft/iStock/Getty Images

Yogurt and Pasteurization

When commercial yogurt is produced, it is made from pasteurized milk, meaning milk that has been subject to high temperatures to kill off all potential pathogens. While this process helps prevent yogurt from carrying harmful bacteria, it also kills off the good bacteria -- the health beneficial bacteria -- naturally present in milk. Yogurt is also pasteurized after it has been allowed to ferment, which further destroys good bacteria. To enhance the healthy bacteria content of yogurt, good bacteria, also called probiotics, are added back to yogurt after pasteurization.

Heat, Probiotics and Life Span

Heating probiotic-enriched yogurt will kill the gut-friendly bacteria. However, because refrigeration is the ideal storage method for probiotics, packaged yogurt with active cultures contains shelf-stable bacteria. While refrigeration will slow down the decline, there will still be some decrease in total living bacteria the longer the yogurt is stored. In general, around 5 percent of all bacteria organisms are lost each month when yogurt is stored in glass containers and in nonrefrigerated conditions. Regardless, over time, the bacteria will die off. To make up for this, yogurt producers add extra probiotics to their product to make up for the natural decline in bacteria.

Benefits of Probiotics

Probiotics encourage healthy gut bacteria, which aid in the digestive process, help your body absorb nutrients and provide support to your immune system. They may also help with relieving the symptoms of Crohn’s disease and irritable bowel syndrome, according to the Harvard Medical School. Probiotics are generally considered safe and can be taken as dietary supplements or, more commonly, added to foods like yogurt to boost their health value.

Probiotics in Yogurt and Lactobacillus Acidophilus

The word "probiotics" actually refers to a number of different bacteria strains. The most common probiotic is Lactobacillus acidophilus, although a number of the Lactobacillus species are used, including L. bulgaricus, L. casei and L. GG. Other common probiotics include Bifidobacterium bifidum and Bifidobacterium longum. According to the University of Maryland Medical Center, milk enriched with the bacteria and yogurt that has added live cultures are among the most common dietary sources of L. acidophilus bacteria.

www.livestrong.com

Good Post-Workout Breakfasts to Lose Weight

Waking up to an invigorating workout can leave you hungry after your exercise. When you're trying to lose weight as well as refuel after your morning workout, you'll want to choose your menu carefully. Your breakfast has to satisfy your keen appetite while staying within your diet-plan's budget. Breakfast possibilities that fill you up without filling you out keep you on track after your smart start to the day.

A bowl of oatmeal and sliced fruits. Photo Credit bhofack2/iStock/Getty Images

Eggs

The staple of low-carb and low-calorie diets alike, eggs provide 6 grams of protein per serving at a cost of 70 calories. You can lower that calorie count and enjoy a larger breakfast if you incorporate egg whites as well as whole eggs into your breakfast. With 4 grams of protein and 15 calories per egg white, you can enjoy a substantial serving. Scramble eggs with spinach, diced tomatoes or bell peppers to add vitamins and variety to your breakfast.

Whole-Grain Cereal

If you're watching your calories, but want a meal that will keep you full until lunchtime, choose a serving of whole-grain cereal. Fiber increases your satiety, according to a 2008 study on dietary fiber and weight regulation published in the journal "Nutrition Reviews." It also helps keep your digestive system healthy. Look for additional protein or fiber from grains like oatmeal and amaranth to give your body the raw material it needs to build muscle. Nutritional fortification in commercial cereals makes any diet more well-rounded, but if you're a strict vegetarian or vegan, you need the vitamins in fortified cereal and should eat it regularly.

Fruit, Nuts and Yogurt

After a strenuous workout, you may not have the appetite for a heavy meal. If that's the case, reach for fresh fruit. It tastes refreshingly light and supplies you with fiber and healthy carbs for energy. To balance those carbs, pair your fruit with protein-rich nuts and nonfat yogurt, especially Greek-style yogurt that has additional protein. The healthy fats in the nuts, carbohydrates from the fruit and protein from the yogurt means you enjoy a breakfast complete with all the macronutrients you need.

Oatmeal with Almond Butter

Oatmeal contains fiber, provides protein and supplies you with a host of essential minerals including iron. It makes a satisfyingly hearty meal by itself, but when you add a tablespoon of almond butter to the bowl, you improve its nutritional profile even more. Nut butters, including almond butter, give you an additional 6 to 8 grams of protein and a supply of healthy fats. Almond butter does contain plenty of calories -- about 100 calories per tablespoon, depending on the brand -- so measure quantities carefully.

www.livestrong.com

FIELD CORN

Field corn is every variety of maize that is not grown primarily for consumption as human food in the form of fresh kernels in the United States. In contrast sweet corn is grown primary as edible crop. Popcorn, although it is not grown for human consumption in the form of fresh kernels, is not considered to be field corn. More than 98% of corn-growing land in the U.S. is in use for field-corn production.

Principal field corn varieties are:

• Dent corn
• Flint corn
• Flour corn, including blue corn (Zea mays amylacea)
• Waxy corn

Uses

Large-scale applications for field corn include:

• Livestock fodder, whether as whole cobs (for hogs only), whole or ground kernels, or (after chopping and ensilage) the entire above-ground portion of the unripe plant
• Cereal products including corn flour, corn meal, hominy, grits, nixtamal, tortillas, corn bread, and cold breakfast cereals (such as corn flakes).
• Other processed human-food products including corn starch, corn oil, corn syrup, and high-fructose corn syrup.
• Alcohol and corn whiskey

Field corn is not generally regarded, in industrialized societies, as desirable for human food without commercial pre-processing. An exception is "roasting ears", similar in appearance to corn on the cob, although it is necessarily roasted (rather than boiled or steamed as is usual with sweet corn), and is neither tender nor sweet even after the roasting. Field corn is commonly eaten in third world countries, e.g. a variety of Field corn, known as Cuzco corn, is commonly eaten in the Andes region of South America.

References

1. ^ ^a b c "Corn" at Purdue Agriculture.
2. ^ Jian Li, p. 3 in Total Anthocyanin Content in Blue Corn Cookies as Affected by Ingredients and Oven Types, 2009, dissertation in Department of Grain Science and Industry, College of Agriculture, Kansas State University, Manhattan, Kansas

- Wikipedia 

BLUE CORN

Blue corn (also known as Hopi maize) is a variety of flint maize grown in Mexico and the Southwestern United States. particularly in the states of Arizona and New Mexico. It is one of the main types of corn used for the traditional Southern and Central Mexican food known as tlacoyo.

It was originally developed by the Hopi, and remains an essential part of Hopi dishes like piki bread. Blue corn meal is a corn meal that is ground from whole blue corn and has a sweet flavor. It is also a staple of New Mexican cuisine.

Ears of corn, including the dark blue corn variety

In addition to its sharply different color, blue corn has several nutritional advantages over standard yellow or white corn varieties. It contains 20 percent more protein and has a lower glycemic index than white corn. When used to make tortillas, blue corn produces a sweeter, nuttier taste than yellow or white corn, and is a more complete protein source. A certain technique is used to grind the blue maize to make it release niacin.

Tlacoyo, Mexican appetizer made of blue corn.

Varieties

Different varieties of blue corn range in color from powdery gray to nearly black. There are three varieties of the blue corn: "standard" blue (sakwaqa'ö), hard blue (huruskwapu), and gray-blue (maasiqa'ö). Because of its hard kernels, huruskwapu is most resistant to storage pests and traditionally was the preferred variety for storing. When the grinding was all done by hand, women preferred using maasiqa'ö because it is soft and easier to grind but the color was not as vibrant as that of the sakwaqa'ö or huruskwapu.

Symbolic Uses

Besides being the backbone of their diet, blue corn represents an essential part of the Hopi culture. The Hopi associate the ears of six colors of corn with the solstitial directions, plus the above and the below. Blue corn is associated with the direction of winter solstice sunset (approximately in the southwest and called Te’vūña in Hopi). The Hopi also use blue corn in the naming ceremonies of infants, who might not receive their name for six to eight months. They believe that blue corn represents a long life; Hopi men ate blue corn before undertaking long journeys because they believe it gives them great strength.To this day, the Hopi believe in the power of blue corn, as demonstrated by their story of creation.

Commercial Use

Aside from its use in traditional Southwestern dishes, Hopi maize is used commercially in products such as blue corn chips and blue corn pancake mix.

References

1. ^ Soleri, D; Cleaveland, D. (1993). "Hopi Crop Diversity and Change". (PDF). Journal of Ethnobiology (Society of Ethnobiology) 13 (2): 203–231. Retrieved 2010-08-07.
2. ^ "Blue Corn Unique to American Southwest". New Mexico State University. Retrieved 2010-07-23.
3. ^ Johnson, Duane L.; Mitra N. Jha (1993). "Blue Corn". New crops (New York: Wiley): 228–230. Retrieved 2010-07-23.
4. ^ Gale Jack and Alex Jack. "Whole Grains and Grain liroducts". Amberwaves. Retrieved 2010-08-07.
5. ^ McKee, Gwen; Barbara Moseley (1999). Best of the Best from New Mexico Cookbook: Selected Recipes from New Mexico's Favorite Cookbooks. Quail Ridge Press. ISBN 978-0-937552-93-3.
6. ^ "Blue Tortillas May Help Dieters And Diabetics". ScienceDaily. 2007-08-01. Retrieved 2010-07-23.
7. ^ "Nutritional Analysis of New Mexico Blue Corn and Dent Corn Kernels". (PDF). New Mexico State University. Retrieved 2010-07-23.
8. ^ Soleri, D; Cleaveland, D. (1993). "Seeds of strength for Hopis and Zunis". Seedling 10(4): 13–18. Retrieved 2010-08-07.
9. ^ Stephen, Alexander M. (1936), Parsons, Elsie Clews, ed., Hopi Journal of Alexander M. Stephen, New York: Columbia University Press, pp. 961, 1191
10. ^ Aronson, Earl (December 1, 1990). "Blue Corn: A Food Fad Lasting for Centuries". Los Angeles Times. Retrieved April 19, 2012.

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