Ascension Cafe’s Paradisaic Polynesian Ham

 

Ascension Cafe’s Paradisaic Polynesian Ham
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Recipe Type: Heavenly Entree
Author: ANG
Prep time: 10 mins
Cook time: 30 mins
Total time: 40 mins
Serves: 4
A tropical delight that will have your taste buds keeping you up at night. You’ll definitely make enough for midnight leftovers next time!
Ingredients
  • 1/4 c. sugar
  • 1/4 c. cornstarch
  • 1/4 tsp. salt
  • 1 c. pineapple juice
  • 11 oz. can mandarin orange sections, drained
  • 1/3 c. orange marmalade
  • 13 1/2 oz. can pineapple chunks, undrained
  • 3/4 c. green grapes
  • 1 lb. ham slice, cut into 1 inch cubes
  • 6 c. fluffy white rice
  • 1/3 c. vinegar or lemon juice
Instructions
  1. Combine sugar, cornstarch, salt in a blazer pan.
  2. Cook over medium high heat and add pineapple juice, marmalade, vinegar or lemon juice.
  3. Continue to cook, stirring constantly until thickened.
  4. Reduce heat and add ham heating thoroughly.
  5. Add fruits and continue cooking until mixture is hot.
  6. Serve over hot rice and top with slivered almonds if desired.
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2.1.7




Ownership in the Age of Isms

You Have Two Cows

 
Capitalism
CAPITALISM: You have two cows. You sell one and buy a bull -and build a herd of cows.
AMERICAN-STYLE ANARCHO-CAPITALISM: You don’t have any cows. The bank will not lend you money to buy cows, because you don’t have any cows to put up as collateral. The price of milk goes up, and when you can no longer afford milk, you steal a bottle so your children won’t starve. You are arrested, charged with theft, disorderly conduct, interfering with government sophistries, and reckless endangerment of children. You are tried, convicted and sentenced to Life Without Parole at the new Borden’s Federal Penitentiary.
HONG KONG CAPITALISM: You have two cows. You sell three of them to your publicly -listed company, using letters of credit opened by your brother -in -law at the bank, then execute a debt / equity swap with associated general offer so that you get all four cows back, with a tax deduction for keeping five cows. The milk rights of six cows are transferred via a Panamanian intermediary to a Cayman Islands company secretly owned by the majority shareholder, who sells the rights to all seven cows’ milk back to the listed company. The annual report says that the company owns eight cows, with an option on one more. Meanwhile, you kill the two cows because the fung shiu is bad.
Communism
COMMUNISM: You have two cows. You share two cows with your neighbors. You and your neighbors bicker about who has the most “ability” and who has the most “need”. Meanwhile, no one works, no one gets any milk, and the cows die of starvation.
SOVIET REPUBLIC COMMUNISM: You have two cows. The government seizes both and promises to provide you with milk. You wait in line for hours to get it. By the time you can see the store, there is no milk left, which doesn’t matter much, because what was there cost three times your monthly social credit, and was sour.
RUSSIAN FEDERATION COMMUNISM: You have two cows. You have to take care of them, but the government takes all the milk. You steal back as much milk as you can and sell it on the black market.
CAMBODIAN COMMUNISM: You have two cows. The government takes both and shoots you.
Corporationism
AMERICAN CORPORATIONISM: You have two cows. You sell one, lease it back to yourself and do an IPO on the 2nd one. You force the two cows to produce the milk of four cows using bioengineered hormones. You lobby an ignorant Congress so as to make sure that you do not have to label your milk products -even if they cross state lines. You are surprised when one cow drops dead, but you work out a deal so that you can sell it to a renderer -and feed it back to your herd. Some of the older second-cycle cows cannot be impregnated -while others deliver twins that have to be killed and sold for pittance as vealers… You spin an announcement to the analysts stating you have downsized and are reducing expenses. Your stock goes up.
ENRONIC CORPORATIONISM: You have two cows. You sell three of them to your publicly listed company, using letters of credit opened by your brother-in-law at the bank, then execute a debt/equity swap with the associated general offer so you get all four cows back, with a tax exemption for five cows. The milk rights of the six cows are transferred via an intermediary to a Cayman Island company secretly owned by the majority shareholder, who sells the rights to all seven cows back to your listed company. The annual report states that the company owns eight cows, with an option on one more. Nobody notices until after the election, when it becomes obvious that someone has to go. You take the CFO (Cow Finance Officer) out, drug it with a prescription somnambulant, and shoot it in the head with a pistol loaded with Rat Shot, from two feet away. The COWroner, who took six weeks to decide murdered children were drowned, takes less than 24 hours to declare the CFO a suicide. You celebrate by choking on a pretzel because you don’t have any milk to wash it down.
FRENCH CORPORATIONISM: You have two cows. You go on strike because you want three cows. You go to lunch and drink wine instead of milk. Life is good.
JAPANESE CORPORATIONISM: You have two cows. You redesign them so they are one-tenth the size of an ordinary cow and produce twenty times the milk. They learn to travel on unbelievably crowded trains. Most are at the top of their class at cow school, and the suicide rate, although four times that of other countries, is low enough that the profits are still remarkable, even though you are embarrassed by the occasional public Hara-Cowri.
GERMAN CORPORATIONISM: You have two cows. You engineer them so they are all blond, drink lots of beer, give excellent quality milk, and run a hundred miles an hour. Unfortunately they also demand 13 weeks of vacation per year.
ITALIAN CORPORATIONISM: You have two cows but you don’t know where they are. While ambling around, you see a beautiful woman. You break for lunch. Life is good.
RUSSIAN CORPORATIONISM: You have two cows. You count them and find you have five cows. You have some more vodka. You count them again and find you now have 42 cows. You count them again and when there turn out to be twelve cows, you stop counting cows and open another bottle of vodka. You produce your 10th 5-year plan in the last 3 months. The Mafia shows up and takes over however many cows you really have.
FLORIDA CORPORATIONISM: You have a black cow and a brown cow. Everyone votes for the best looking one. Some of the people who like the brown one best, vote for the black one. Some people vote for both. Some people vote for neither. Some people can’t figure out how to vote at all. Finally, a bunch of guys from out-of-state tell you which is the best-looking one.
NEW YORK CORPORATIONISM: You have fifteen million cows. You have to choose which one will be the leader of the herd, so you pick some fat cow from Arkansas.
Environmentalism
ENVIRONMENTALISM: You have two cows. The government bans you from milking or killing them.
Fascism
FASCISM: You have two cows. The government takes both, hires you to take care of them, and sells you the milk.
Feudalism
FEUDALISM: You have two cows. Your lord takes some of the milk.
Socialism
SOCIALISM: You have two cows. The government takes one and gives it to your neighbor. You form a cooperative to tell him how to manage his cow.
PURE SOCIALISM: You have two cows. The government takes them and puts them in a barn with everyone else’s cows. You have to take care of all the cows. The government gives you a glass of milk.
BUREAUCRATIC SOCIALISM: You have two cows. The government takes them and puts them in a barn with everyone else’s cows. The cows are cared for by former chicken farmers. You are assigned to take care of the chickens the government took from the chicken farmers. The government says you will get as much milk and eggs the regulations say you should need, but the bureaucrats take it and sell it on the black
market. The government denies the black market exists.
Surrealism
SURREALISM: You have two giraffes. The government requires you to take harmonica lessons.
DEMOCRATIC SURREALISM: You have two cows. Your neighbor has none. You feel guilty for being successful. You vote people into office that put a tax on your cows, forcing you to sell one to raise money to pay the tax. The people you voted for then take the tax money, buy a cow and give it to your neighbor. You feel righteous. Barbara Streisand sings for you.
LIBERTARIAN SURREALISM: You have two cows. One has actually read the constitution, believes in it, and has some really good ideas about government. The cow runs for office, and while most people agree that the cow is the best candidate, nobody except the other cow votes for her because they think it would be “throwing their vote away.”
REPUBLICAN SURREALISM: You have two cows. Your neighbor has none. So?
Totalitarianism
TOTALITARIANISM: You have two cows. The government takes them and denies they ever existed. Milk is banned.
AeviaConsider the Source




Four Eyes on One Fascinating Guest

In 185 A.D., Chinese astronomers witnessed what they called a mysterious “guest star” that appeared in the sky and lingered for about eight months.
It wasn’t until the 1960s that scientists determined that this cosmic object was the first documented observation of a supernova that signaled the violent death of a distant star. Four space telescopes have now helped to solve the most enduring mysteries surrounding this nearly 2,000 year old observation. The combined imagery appears in the above photo.
AeviaConsider the Source




Facts About Insulation and Mold

Understanding the Causes of Fungi Growth in Building Structures

Mold – What is it? Where is it found? Why the Concern?

Molds are microscopic fungi that live on organic matter. Most molds produce spores, which can be air-borne, water-borne, or insect-borne and are highly adapted to grow and rapidly reproduce under the right conditions. Mold spores are found in virtually every environment indoors and outdoors, and as a result, we all encounter mold spores daily. These spores may enter homes and buildings through air infiltration such as windows, doors, heating, ventilation, air conditioning systems, or by attaching themselves to people, clothing, and pets thus bringing mold spores indoors. You could also get redirected here for help with getting your air conditioner fixed. Mold spores are ready to spring to life as a growing colony if they are provided with three primary conditions:

  1. A temperature range between 47-120 degrees F.
  2. Nutrients (something to eat- organic matter).
  3. Moisture/Water.

Two of these three supporting conditions for mold growth (temperature and nutrients) are a part of most buildings. Regarding temperature, our buildings are kept at temperatures that can encourage mold reproduction. Regarding nutrients, our buildings are built with and furnished with suitable organic nutrients that encourage mold to grow. An example of suitable organic materials which could provide nutrients for mold growth include: carpet, fabric, upholstery, paper and paper products,

cardboard, ceiling tiles, drywall, wood, and wood products, dust, paints, and wallpaper. The missing ingredient in most buildings for mold growth is moisture/water.Given humid or wet conditions, molds will naturally grow in an indoor environment. In Canadian homes over 270 species of mold have been identified.1 It’s not that all molds are bad, they can be useful to people, for example, Penicillin is obtained from a mold. Nor does mold exposure always present a health problem indoors.
According to a Questions & Answers Fact Sheet from the Center for Disease Control (CDC) on Stachybotrys chartarum and other molds, they reported, “There are very few case reports that toxic molds (those containing certain mycotoxins) inside homes can cause unique or rare, health conditions such as pulmonary hemorrhage or memory loss. These case reports are rare, and a causal link between the presence of the toxic mold and these conditions has not been proven.” 2
With this in mind it is important to understand there are potential health effects from mold in homes and buildings that might pose health problems to people sensitive to molds.
Because two of the three conditions for mold growth exist in our homes, mold growth can occur where there is excessive moisture, such as where leakage may have occurred in walls, roofs, potted plants, or where there has been flooding.

The Truth about Mold Growth on Insulation

Highly publicized cases of mold growth in homes and buildings have led to confusion. For example, consider the nationally televised case in Dripping Springs, Texas where Stachybotrys mold growth resulted in a home being destroyed. In this case mold was growing on building materials such as drywall, the floor substrate and the fiberglass insulation, but the problem was not the building materials but the water, which led to the growth of the mold. Regarding this case, Dr. Straus appearing on 48 Hours said, “mold most commonly grows as a result of water damage.” One TV segment, showed workers in space suits removing mold contaminated fiberglass insulation batts with the voiceovers referring to mold growing on cellulose. While the term “cellulose” probably meant the kraft-faced backing on the fiberglass batts, or the dust in the fiberglass some took it to mean cellulose insulation even though there was none shown, only fiberglass!Here’s where the confusion comes, cellulose is a favorite nourishment for mold growth, while cellulose insulation does not promote mold growth. Cellulose is the primary cellular makeup of any wood product and can be found in: cardboard, ceiling tiles, drywall, dust, the kraft-facing on fiberglass insulation, etc.. The dictionary definition of cellulose is:

“A polysaccharide (C6H10O5)n,of glucose units that constitutes the chief part of the cell walls of plants, occurs naturally in such fibrous products as cotton and kapok, and is the raw material of many manufactured goods (as paper, rayon, and cellophane)”3

Another recent cause for confusion was fostered by CertainTeed Corporation who was recently sued for misrepresentation about the St. Charles East High School near Chicago. The school was closed due to mold problems. The information distributed by CertainTeed was fabricated to make people believe the mold was the result of cellulose insulation wall-spray when, in fact, there was no cellulose insulation in the building–and the mold was on fiberglass!4

Under extreme conditions mold can grow on cellulose insulation, however if that were to occur mold would likely be growing on everything else in sight.

Jeffrey C. May author of “My House is Killing Me!” is a home inspector and is well known for his investigations into homes with poor indoor air quality. He wrote, “The DUST in all fiberglass insulation is an excellent source of mold nutrients… I find that approximately 70% of all unfaced basement ceiling and crawl space fiberglass is severely contaminated with growing mold…

In a discussion about mold Jeffrey was asked, “What does your book say about cellulose insulation? How about wet spray cellulose insulation that is sprayed into wall cavities?”

Jeffrey replied, “I have not looked at samples of wet sprayed material but I have looked at quite a few samples of blown-in ceiling and wall insulation.…I have yet to see a moldy cellulose insulation sample. …in general, blown-in cellulose insulation, surprisingly, is not found moldy.” 5

Both fiberglass and rockwool insulation (inorganic materials) have been tested. In the rockwool insulation tests showed enough nutrients to keep mold spores alive, probably from dust in the mineral fibers. In the fiberglass insulation mold growth was found but it could not be determined if it was growing on the binder or on the dirt collected within the insulation.6 To date the serious reported cases of mold growth in insulation have all involved fiberglass.

The Insulation Contractors Report January/ February 2002 issue, in an article entitled, “Mold: The Enemy Within”, reported that, “Ninety-eight percent of the moisture that enters a building cavity and condenses is from an air leakage mechanism…. An airtight building will prevent moisture from entering the assembly…” 7

If this is true, then the cellulose-insulated building will provide a major inhibitor to mold growth because it significantly reduces air leakage and results in a more airtight building thus preventing moisture, which is needed for mold growth, from entering the assembly! According the University of Colorado study Fiberglass vs. Cellulose Installed Performance “Cellulose cuts air infiltration 38% better than fiberglass!”

Cellulose Wall-Spray

Cellulose Insulation Does Not Cause Moisture Problems

Cellulose Wall-Spray when installed should not be wet! Sometimes cellulose insulation wall-spray has been referred to as “wet-spray” (as in the quote below), but Cellulose Insulation Wall-Spray should not and does not need to be installed wet. When properly installed an accurate term to describe the product would be moist or damp.One important study of wall-spray clearly demonstrated that the moisture added during the installation of cellulose wall-spray does dry and does not cause moisture problems. Building Envelope Engineering in Calgary, Alberta has completed a full year detailed study of the “drying of wet-cellulose and the moisture content of wall framing and sheathing.” The construction of the home in the research consisted of 2×6 studs 16″ o.c. and the cellulose insulation was installed at 2.9 lb/ft3 density and 53% moisture content (wet weight)*. The research results as reviewed in Energy Design Update stated, “A whole-house monitoring project of wet-spray cellulose has shown that when properly applied, the insulation can dry properly with or without a polyethylene vapor retarder and should not cause moisture problems in walls.”The review concluded with praise and a qualification- “the results of this study are certainly good news, showing that wet-sprayed walls will dry adequately even with a polyethylene vapor retarder installed…. These studies underscore the need for proper moisture loading during installation and perhaps extra consideration when wet-spray cellulose is used in humid climates, where the drying potential is limited.”8
*53% moisture is excessively high for Applegate trained professionals.

Mold Prevention & Control

Knowledge is Key for Preventing & Controlling Mold

Mold prevention strategies focus on moisture control. The presence of mold is a sign that there is too much moisture or water. Mold needs moisture to grow. Controlling the moisture and keeping the living area dry prevents the growth of mold. If we keep things dry, molds do not grow. It’s helpful to keep humidity levels indoors below 40%, at this level mold growth can be slowed and generally prevented unless there is a water leakage problem.9 According to the information available from the CDC “Questions and Answers Fact Sheet:” “What should people do if they determine they have Stachybotrys chartarum (Stachybotrys atra) in their buildings or homes? Mold growing in homes and buildings, whether it is Stachybotrys chartarum (Stachybotrys atra) or other molds, indicates that there is a problem with water or moisture. This is the first problem that needs to be addressed.” 10Regarding mold prevention and keeping our buildings dry it’s helpful to keep in the mind the sources that most commonly bring in or keep moisture in our homes and buildings. These sources for moisture need to be understood, discovered and controlled they include:

  1. Ground water (including snow melt, rain)
  2. Humid air entering the home and condensing on cooler surface
  3. Interior moisture from human bodies, cooking, bathrooms, unvented clothes dryers, etc. 11

Keeping outdoor moisture and high humidity outside of our indoor living environment and exhausting interior high humidity to the outdoors will contribute to avoiding mold growth in our homes and buildings.
If you discover mold inside what should you do? How do you get the molds out of buildings, including homes, schools, and places of employment? According to the National Center for Environmental Health, “In most cases mold can be removed by a thorough cleaning with bleach and water.” 12

Summary

To date the serious reported cases of mold growth in insulation have all involved fiberglass, but no insulation or building materials are in themselves the cause for mold growth.The key to stopping mold growth in our buildings is halting moisture; mold and fungus problems aren’t inherent in a building that is relatively dry.
From Dan Lea, “The key point of all this is that mold is everywhere in the environment. Given
heat, moisture and organic material it will grow. Fiberglass and other inorganic materials quickly become coated with organic materials. Fiberglass contains no fungicidal additives, so it soon becomes a very hospitable environment for fungal growth because of air infiltration which may lead to moisture migration. All the misinformation spread by the fiberglass people and “experts” can’t change the basic fact that cellulose insulation does not cause problems with mold.

Sources
1. Canada Mortgage and Housing Corporation, About Your House. “The Condominium Owner’s Guide to Mold”
2. National Center for Environmental Health. “Stachybotrys Chartarum and Other Molds”
www.cde.gov/nceh.
3. Webster; Merrion. “Webster’s Ninth New Collegiate Dictionary” 1985. p. 220
4. Plache. CertainTeed Corporation, Valley Forge, PA “NOTICE” July 12, 2001
5. May. Indoor Air Quality, www.yahoogroups.com Dec. 7, 2001
6. Lea, Cellulose Manufacturers Association. “The Mold Saga” Jan. 3, 2002
7. Nicklas, Insulation Contractors Report. “Mold: The Enemy Within” Jan. 2002 p. 4
8. Nisson, Energy Design Update. “Moisture Control for Homes” 1997, p. 41
9. National Center for Environmental Health. “Molds in the Environment”
www.cde.gov/nceh
10. National Center for Environmental Health. “Stachybotrys Chartarum www.cde.gov/nceh
11. Healthhouse. “Basement Moisture”
www.healthhouse.org/tipsheets
12. National Center for Environmental Health. “Stachybotrys Chartarum and Other Molds”
www.cde.gov/nceh p. 3
13. Lea, Cellulose Insulation Manufacturers Association. Personal Correspondence. Jan 2002



Positive Qualities for the week of 10/23/11

Dear Folks,

As far as we can discern, the sole purpose of human existence is to kindle a light in the darkness of mere being. It may even be assumed that just as the unconscious affects us, increase in our consciousness likewise affects the unconscious. — Carl Gustav Jung (1875-1961) Psychologist

love to bring it all back into harmony.

Peace,

Jim — The Positive Qualities


TACTFUL

 

Compatible Qualities: patient, sagacious

 

Familial Qualities: finesse, graceful

 

Comment: To be tactful is not to be compromising. One must perceive the consciousness of one’s audience to understand what and how to say precisely what is needed.

 

JUST

 

 

Saying: Fiat justitia, ruat caelum (Latin): “Let justice be done though the heavens fall.”

 

Motto:Justitia omnibus (Latin): “Justice for all.” — District of Columbia

 

Quotes:

It is wise to disregard laws when they conflict with justice.

L. Frank Baum (1856-1919) Tik Tok of Oz

 

The just shall shine, and shall run to and fro like sparks among the reeds.

Amenemope (c. 1100 BCE) The Book of Wisdom, 3:7

 

[Justice] is the first virtue of social institutions, as truth is of systems of thought.

John Rawls (1921-2002) American Philosopher

 

Injustice anywhere is a threat to justice everywhere. We are caught in an inescapable network of mutuality, tied in a single garment of destiny. Whatever affects one directly affects all indirectly.

Dr. Martin Luther King Jr. (1929-1968) Letter from Birmingham City Jail

 

Appropriate anger can be a force for good. Anger has provoked good and courageous people to come forward and defend the rights of those who are powerless to defend themselves.

The Anger in All of Us and How to Deal with It

 

Comment: Justice has a lot to do with seeing reality from the “other’s” point of view.

 

Observation: The problem with a jury of one’s peers is the redneck jury who sentenced a fourteen year old black boy to death because he spoke flippantly to an older white woman. Then when the jury who tried him were put on trial, their peers declared their actions just. There must also be, at least, fairness stacked on top of justice.

 

4) Lady Justice [blindfolded woman with scales]

 

Mythology: Astraea, in Greek and Roman mythology, the goddess of Justice who became the constellation Virgo




Continuous Chest Compression CPR — New Guidelines

Be a lifesaver; not a bystander. Learn Continuous Chest Compression CPR from Gordon A. Ewy, MD, and Karl Kern, MD, the physician researchers who developed this new approach to CPR. Based on much research, including from the University of Arizona Resuscitation Research Group, the American Heart Association has changed its guidelines. It now recommends that in the event of witnessed cardiac arrest (you see or hear someone suddenly collapse), chest compressions should be done with minimal interruptions. For people trained in CPR, the ABC (airway, breathing, compression) steps that you probably learned have been changed to CAB (compressions, airway, breaths).




Computers in 1892

In 1892, the U.S. government placed a help-wanted ad in The New York Times. The person sought was “a computer.” To be considered, the successful candidate would be required to pass an algebra, geometry, trigonometry, and astronomy exam.




Manufacturing in the USA

According to the Bureau of Labor Statistics, there were 18.6 million manufacturing jobs in January 1981 when the Conservative Messiah first took office. During the last full year of the George W. Bush administration, that number had declined to 13.4 million manufacturing jobs. Now, the current administration is blamed, by those with the attention span of a gnat, for an economic morass that was clearly decades in the making. It’s as if they believe those jobs could be re-created in a flash.
In 2011, when those who would subject President Obama’s every thought, word, and deed to the most negative possible interpretation, are obsessed with blaming everything on him, it’s time for such hate mongers to put down the crack pipe and start contributing to a real economy. The fact is, many of their so-called job creators would have us believe popping a few pimples over the past couple of hours somehow constitutes a productive day.
A cuts only approach to economic prosperity would likely produce a lean and mean country that has absolutely nothing to offer in the global market. Without an educated workforce and a forward looking manufacturing base, we are left only with politicians, wholly owned and operated by the same financial services suits that, more than anyone else, placed our entire economy on a plane of unreality thus leading to a fully justified crisis of confidence.
The United States needs to purge itself of those integrity challenged leaders that have betrayed the national security doctrine of maintaining the industrial base. We need a reality centered approach to rebuilding both the manufacturing capability and the industrious tenacity that once made this country great.

— Robert H. Kalk




Eating more fruits, vegetables may alter genetic risk for heart disease

Researchers genotyped 27,243 people from two separate studies to see if they had a certain gene variant. The 9p21 gene has been shown in previous studies to be linked with a higher risk of heart attack and cardiovascular disease.
The participants in this study represented a number of ethnicities: South Asian, Latin American, Arab, Chinese and European. They were asked about their dietary habits, including how many raw fruits and vegetables they ate, and how often.
Among all the study subjects, those who had the high-risk genotype and ate a diet low in raw vegetables and fruits had a higher risk of heart attack or cardiovascular disease. However, eating a diet high in vegetables and fruits seemed to have a protective effect — that group had a heart attack risk that was comparable to people with a low-risk genotype.
AeviaConsider the Source




Why is it important to eat grains, especially whole grains?

Grains
Why is it important to eat grains, especially whole grains?
Divider
Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.
Health benefits

Nutrients

  • Grains are important sources of many nutrients, including dietary fiber, several B vitamins (thiamin, riboflavin, niacin, and folate), and minerals (iron, magnesium, and selenium).
  • Dietary fiber from whole grains or other foods, may help reduce blood cholesterol levels and may lower risk of heart disease, obesity, and type 2 diabetes. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as whole grains help provide a feeling of fullness with fewer calories.
  • The B vitamins thiamin, riboflavin, and niacin play a key role in metabolism – they help the body release energy from protein, fat, and carbohydrates. B vitamins are also essential for a healthy nervous system. Many refined grains are enriched with these B vitamins.
  • Folate (folic acid), another B vitamin, helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
  • Iron is used to carry oxygen in the blood. Many teenage girls and women in their childbearing years have iron-deficiency anemia. They should eat foods high in heme-iron (meats) or eat other iron containing foods along with foods rich in vitamin C, which can improve absorption of non-heme iron. Whole and enriched refined grain products are major sources of non-heme iron in American diets.
  • Whole grains are sources of magnesium and selenium. Magnesium is a mineral used in building bones and releasing energy from muscles. Selenium protects cells from oxidation. It is also important for a healthy immune system.

Key Consumer Message: Make at least half your grains whole grains.