Decoding Whole White Wheat Bread

After discussion in one of our On-Going Practice classes at one of our Indianapolis locations this week, we decided to research "whole grain white bread".  The first place we went was the Whole Grains Council website as they are the experts on whole grains.  What we found was intriguing and exciting at the same time!

Turns out the whole grain white bread is made from a completely different strain of wheat (white wheat) than traditional wheat (red wheat).  They suggest calling it "albino wheat" as the bran of the white wheat is lighter in color (hence the lighter/whiter bread color).  In addition to the lighter/whiter color, the flavor is also more mild compared to red wheat which makes it more appealing to people.  As far as nutrition, 'experts consider them to be the same' since this white wheat contains all three components that form a whole grain: the germ, endosperm & bran.  

So, there you have it-go ahead and indulge in the whole grain white bread as often as you wish as it is nutritionally the same with fiber + whole grains as 'red wheat whole grain bread' & appeals to the texture of white bread lovers everywhere! Remember to always check the ingredient list for "100% whole grain" or "whole grain wheat flour" and avoid breads that are labeled with "enriched" or "bleached flour" as those are not whole grains.  

Image source

For the complete Q+A about white wheat from the Whole Grains Council, click HERE.

Health One Meal Replacement vs. Chocolate Milk as Post-Workout Recovery Fuel

Multiple studies have shown chocolate milk to be the best post-workout recovery fuel, but why? Simply put it hydrates while replenishing exhausted muscles with 9 essential nutrients. The unique combination of protein and carbohydrate is perfect to refuel and make it to the next workout and has electrolytes that can be found in any other sports drink on the market (a plus). 

Here are some quick facts from the Dairy & Nutrition Council, Inc.:

• Chocolate milk is 90% water for hydration
• Carbohydrate-to replace depleted muscle glycogen
• Protein-to build and maintain muscles
• Calcium, vitamin D, phosphorus, and magnesium for strong bones
• Potassium-to help muscles contract and regulate body fluids
• B-Vitamins-to help convert food to energy for exercising muscles

With all that being said, we can compare the Chocolate flavor Health One Meal Replacement to Chocolate milk and we find an advantage to using the Health One Meal Replacement-here's why:

• Health One has 160 calories and provides more benefits as shown below containing more nutrients, protein and less calories from fat
• Health One has 24 nutrients (the same as chocolate milk, but more!) vs. 9 nutrients
• Health One has 15 grams of protein vs. 8 grams (per cup)
• Health One has only 10 calories from fat vs. 20 calories from fat
• Health One has 24 grams carbohydrate vs. 25 grams carbohydrate
• Health One can be made into a baked or microwaved product vs. only a beverage

If you have the Health One Meal Replacement to use after a vigorous workout-we say "USE IT" to your advantage!

Chocolate Milk as a post-workout recovery research studies:
-Shirreffs SM. Watson P. Maughan RJ. Milk as an effective post-exercise rehydration drink. British Journal of Nutrition. 2007;98:173-180.
-Watson P, Love TD, Maughan RJ, Shirreffs SM.. A comparison of the effects of milk and a carbohydrate electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment. European Journal of Applied Physiology. 2008;104:633-642.
-Martin BR, Davis S, Campbell WW, Weaver CM. Exercise and calcium supplementation: effects on calcium homeostasis in sports women. Medicine & Science in Sports & Exercise. 2007; 39:1481-1486.
-Sawka MN, Montain SJ. Fluid and electrolyte supplementation for exercise heat stress. American Journal of Clinical Nutrition. 2000;72:564S-572S.
-Klesges RC, Ward KD, Shelton ML, Applegate WB, Cantler ED, Palmieri GM, Harmon K, Davis J.. Changes in bone mineral content in male athletes. -Mechanisms of action and intervention effects. Journal of the American Medical Association. 1996; 276:226-230

Image Source: 1, 2

Seasons 52

Seasons 52 is a restaurant that is new to the Indianapolis area. It's located at Keystone at the Crossing (8650 Keystone Crossing, Indianapolis, IN 46240) and is highly recommended as a great place to eat considering all factors: cost, nutrition, taste.

The restaurant is "seasonally-inspired" with a fresh appeal of the farmer's market. They use natural cooking techniques such as wood-fire grilling, brick-oven cooking, and caramelizing vegetables to let the natural flavors shine through. The menu features all items being less than 475 calories-great for weight loss or weight management.

Check out Seasons 52 Menu HERE and decide whether this will be your next place for dining!