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FOUR SEASONS BREEZE | JANUARY 2018 7 Carbohydrates For Energy Your body breaks carbs down into glucose which it needs for energy. But glucose can build up in your blood and harm your heath. That is why you want to get most of your carbs from fruit and veggies. Unlike most other carb-rich foods, fruits and veggies deliver a relatively small amount of glucose along with fiber, a substance that slows the release of glucose into your blood. The evidence linking a healthy diet to better health is impressive. So, think about it and consider what small changes in your diet may be worthwhile. (source "Omadahealth.com") Info., Marjoie Melendez, Health Professional and member of TOPS, (909) 781-3223; Andi Henderson, (918) 497-6491. Protein: DASH Diet Bombshell Your body breaks down protein into amino acids. An amino acid is the ultimate building block for muscles, organ tissues, nails and hair. They are all made of amino acids, as are the hormones and enzymes that keep cells functioning properly. "One of the healthiest diets endorsed by the American College of Cardiology, and other health authorities is called the DASH (Dietary Approaches to Stop Hypertension). A DASH-style diet is low in saturated fat, sugar, and salt, and rich in fruits and vegetables. (It is also rich in nutrients like potassium, magnesium, calcium, and fiber.) In 1997 a landmark study coauthored by Frank Sacks, found that a DASH diet lower blood pressure as well as some prescription drugs. That was a bombshell, because high blood pressure (hypertension) is a major risk factor for heart attacks and strokes," according to the Nutrition Action Health Letter, November 2017. The Nitty Gritty on Grains Even if you are well-informed about nutrition, grains can be confusing. To get a clear picture of what makes some grains better than others, you need to know the difference between intact grains. whole grains, and processed grains. INTACT GRAINS are grains like brown rice, barley, and quinoa, which have not been refined. They remain in one solid piece, so retain all their fiber. If you choose to eat grains, intact grains are the best choice. (see this month's Chef Corner page 29.) WHOLE GRAINS are grains that have been cut into pieces to create a smoother texture. During this process some fiber is usually removed. Whole grains aren't as healthy as intact grains and they show up in a lot of empty calorie foods. When buying whole grain products, watch for unhealthy ingredients like added sugars. PROCESSED GRAINS like white flour have had all their fiber removed to create an ultra-smooth texture. With no fiber to slow digestion processed grains convert quickly to glucose in your body, making them the least healthy of all. Fiber Fiber cannot be digested, so it fills up your stomach without adding calories. Fiber can also slow and reduce the absorption of glucose and cholesterol into your body, which is especially beneficial for people at risk for Type 2 diabetes of heart disease. What about the fiber in foods like crackers, cereals, and energy bars? These processed, carb-rich foods deliver unhealthy ingredients along with that fiber, not to mention a lot of calories. Skip the processed stuff whenever possible, and get your fiber in the form of whole fruits and vegetables. The bottom line

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