You have to knwo how uncoordinated that I am to know that when I attempt to fold a fitted sheet, I should have wadded it up. So I asked around & a friend sent me this:
This is really cool! Now off ot learn how to fold towels & other things! Maybe it will make laundry fun. Ok, I know. But one can dream, right?
Crystal
Alabama Angel
Wednesday, June 30, 2010
Army News
Army News
Now, isn't that a misnomer? To those of us that are Army or Army Spouses or military at all, we all know that no news, bad news, changing news, it's all news & none of it is accurate for more than a minute. Are we, as spouses ever up to date? No. Because as soon as information is given to your soldier, by the time they relay that message to you, the information has changed, yet again. It is definitely something to get used to.
As most of you know, my DH will soon be deploying. This is our first deployment, although he has spent about 3 1/2 years in So. Korea on unaccompanied tours. Things that are different: Since this is a deployment, we will get R & R. That is time within the year where my soldier gets to come home for about 10 days. Yay! On an unaccompanied tour, if your soldier wants to come home, he has to ask for leave, get it approved, pay for the flight to & from out of his own pocket, etc.
Since this is my first deployment, and my husbands, we are both learning a lot. Rumors fly, different rumors, daily.
Family & friends haven't been as bad as I thought they would be about asking questions that we can't answer or don't have the answer to. Seems like with our unaccompanied tour I had more friends & family asking questions, calling, etc. I am not sure why that is. Probably just my own experience.
I have caught myself hermitting up in the house with my DH, maybe trying to shut out the world until he leaves, so I haven't been as good about getting news out to everyone. And of course, with a deployment, there is news you can't share. And, as I stated before, the every changing news.
The best advise I got for Army was when I was a total "army virgin" and knew nothing. It was this: "Don't count on anything in the Army, until it is past tense." It is so true.
Now, isn't that a misnomer? To those of us that are Army or Army Spouses or military at all, we all know that no news, bad news, changing news, it's all news & none of it is accurate for more than a minute. Are we, as spouses ever up to date? No. Because as soon as information is given to your soldier, by the time they relay that message to you, the information has changed, yet again. It is definitely something to get used to.
As most of you know, my DH will soon be deploying. This is our first deployment, although he has spent about 3 1/2 years in So. Korea on unaccompanied tours. Things that are different: Since this is a deployment, we will get R & R. That is time within the year where my soldier gets to come home for about 10 days. Yay! On an unaccompanied tour, if your soldier wants to come home, he has to ask for leave, get it approved, pay for the flight to & from out of his own pocket, etc.
Since this is my first deployment, and my husbands, we are both learning a lot. Rumors fly, different rumors, daily.
Family & friends haven't been as bad as I thought they would be about asking questions that we can't answer or don't have the answer to. Seems like with our unaccompanied tour I had more friends & family asking questions, calling, etc. I am not sure why that is. Probably just my own experience.
I have caught myself hermitting up in the house with my DH, maybe trying to shut out the world until he leaves, so I haven't been as good about getting news out to everyone. And of course, with a deployment, there is news you can't share. And, as I stated before, the every changing news.
The best advise I got for Army was when I was a total "army virgin" and knew nothing. It was this: "Don't count on anything in the Army, until it is past tense." It is so true.
Fat Loss Tip of the Day!
FAT LOSS TIP OF THE DAY:Include more fiber to feel full. Eat lentils, dry beans, peas, vegetables, fruits, brown rice, and whole grains
Stay close to a potty if you do this! hehe.
Stay close to a potty if you do this! hehe.
Wednesday Hump Day
Update:
My DH & I are spending our last few days together before he deploys. We are attempting to enjoy every minute we have together. It isn't easy as I am moving back to AL as soon as he leaves. Nothing like a pending deployment, pending move, and job hunting to lick the red off your candy.
We really aren't going anywhere or doing anything except our normal average everyday routine. he goes to work. I do laundry, dishes, cook, clean. He comes home, we eat & hang out. We haven't planned any wild trips last minute or anything. I think the calmness of our "old folks" lifestyle is a comfort to us.
If you are reading this, please pray for us as we face another year apart. I am very thankful that this time at least we will have R & R. For those of you who aren't military, R & R is 10 days of leave during the year where they will send my DH home & we get to have a visit. You can request certain days, but NOTHING is promised. They may not give him the dates he requested at all. We shall see. I will be sure to let everyone know as soon as I know.
As for the move, I thought moving back onto Redstone was the answer. I have prayed about this. An opportunity that my DH & I both feel is a blessing has entered our lives & we are praying it works out. More details on that as it unfolds. Please keep our housing situation in your thoughts & prayers, that we make the best decision, walk in faith.
One more thing to keep us in your thoughts & prayers about: When we get back to AL, Rod will be seeking part time employment, his first "real" job. He has completed an internship through the hired! program on post here in GA. So he has worked. He has also acquired volunteer hours over the years of homeschool. Pray that us allowing this is the right thing. And I will be actively seeking employment as well. Please pray that the job opportunity that allows me to contribute financially to my family as well as offering enough time to go back to college arrives with such clarity that I know it is the right decision.
Yesterday afternoon my DH & I had to go back on post for an appointment for my DH. We are riding along & right before the gate comes into view, I start crying. For those of you who know me, you know how "not like me" that is. There was no apparent reason. I had to dry my eyes because the gate came into view. No time to break down. Not a good time to break down anyway. I try to put my DH leaving, another year apart, in the back of my head. Then it creeps up on me at the weirdest times. Nothing happened. I just knew that in a few days, in mere hours, in no time at all, he wouldn't be in the other seat for me to look over & see. I have to believe that things are the way they are supposed to be, not necessarily the way I want them to be.
I am feeling a little unsettled thinking I don't have housing situated, I don't have a job as of today, I will be moving, my husband will be leaving and all of this within almost no time. We went through similar when he went to South Korea last year, but for some reason I feel more out of sorts than last time. Maybe because I now know how much I really will miss him and how long a year can really be. that is why I am so thankful for R & R. I can count down the days.
My DH & I are spending our last few days together before he deploys. We are attempting to enjoy every minute we have together. It isn't easy as I am moving back to AL as soon as he leaves. Nothing like a pending deployment, pending move, and job hunting to lick the red off your candy.
We really aren't going anywhere or doing anything except our normal average everyday routine. he goes to work. I do laundry, dishes, cook, clean. He comes home, we eat & hang out. We haven't planned any wild trips last minute or anything. I think the calmness of our "old folks" lifestyle is a comfort to us.
If you are reading this, please pray for us as we face another year apart. I am very thankful that this time at least we will have R & R. For those of you who aren't military, R & R is 10 days of leave during the year where they will send my DH home & we get to have a visit. You can request certain days, but NOTHING is promised. They may not give him the dates he requested at all. We shall see. I will be sure to let everyone know as soon as I know.
As for the move, I thought moving back onto Redstone was the answer. I have prayed about this. An opportunity that my DH & I both feel is a blessing has entered our lives & we are praying it works out. More details on that as it unfolds. Please keep our housing situation in your thoughts & prayers, that we make the best decision, walk in faith.
One more thing to keep us in your thoughts & prayers about: When we get back to AL, Rod will be seeking part time employment, his first "real" job. He has completed an internship through the hired! program on post here in GA. So he has worked. He has also acquired volunteer hours over the years of homeschool. Pray that us allowing this is the right thing. And I will be actively seeking employment as well. Please pray that the job opportunity that allows me to contribute financially to my family as well as offering enough time to go back to college arrives with such clarity that I know it is the right decision.
Yesterday afternoon my DH & I had to go back on post for an appointment for my DH. We are riding along & right before the gate comes into view, I start crying. For those of you who know me, you know how "not like me" that is. There was no apparent reason. I had to dry my eyes because the gate came into view. No time to break down. Not a good time to break down anyway. I try to put my DH leaving, another year apart, in the back of my head. Then it creeps up on me at the weirdest times. Nothing happened. I just knew that in a few days, in mere hours, in no time at all, he wouldn't be in the other seat for me to look over & see. I have to believe that things are the way they are supposed to be, not necessarily the way I want them to be.
I am feeling a little unsettled thinking I don't have housing situated, I don't have a job as of today, I will be moving, my husband will be leaving and all of this within almost no time. We went through similar when he went to South Korea last year, but for some reason I feel more out of sorts than last time. Maybe because I now know how much I really will miss him and how long a year can really be. that is why I am so thankful for R & R. I can count down the days.
Wednesday's Cryptoquote
I love Cryptoquotes! Let me know if you like them!
DUDOMNGD XFELD AOEKNRDG AGBMYEFEHNMXF XLR
AYBGNMXF QDLDZNWG. YEVDKDO, NZ BEC XFGE XREAW
X GWOXWDHB WYXW DLHXHDG BECO SNLR VYNFD BEC
DUDOMNGD, BEC MXL HDW X VYEFD YEGW EZ
AGBMYEFEHNMXF QDLDZNWG ZXNOFB TCNMPFB.
- IXSDG ONAAD
Yesterday's Cryptoquote Answer:
You can't have everything. Where would you put it? - Steven Wright
DUDOMNGD XFELD AOEKNRDG AGBMYEFEHNMXF XLR
AYBGNMXF QDLDZNWG. YEVDKDO, NZ BEC XFGE XREAW
X GWOXWDHB WYXW DLHXHDG BECO SNLR VYNFD BEC
DUDOMNGD, BEC MXL HDW X VYEFD YEGW EZ
AGBMYEFEHNMXF QDLDZNWG ZXNOFB TCNMPFB.
- IXSDG ONAAD
Yesterday's Cryptoquote Answer:
You can't have everything. Where would you put it? - Steven Wright
Tuesday, June 29, 2010
Fat Loss Tip of the Day
When grilling bacon or sausage, allow the fat to drain away by placing it on a wire rack during cooking.
I sure like the idea of eating bacon & sausage! hehe
I sure like the idea of eating bacon & sausage! hehe
Picture Tuesday
Picture 1: The day Rod got out of the hospital. He wanted Chinese food, so we all went to Kim San's. He hadn't had solid food for days, so he had a craving. Happy Memorial Day!
Picture 2: Happy Birthday to my DH! He is now 43! This was his Super Hero Cake. He has a Captain America fetish! I had to send the kids to get the cake done because by this time I had caught whatever Rod had.
Picture 3: Me & my friend Christy at her & her DH's 10 year Anniversary.
Picture 4: My friend Alyssa picking up a potato ball & eating it like it is a carmel apple on a stick. This was her first time at a German Restaurant.
Picture 5: Happy Father's Day! This is the Captain America Shield I made for my DH for Father's Day. That is a story unto itself! hehe!
Picture 6: Canned food drive, Rod doing a skit with drama
Picture 7: A pic Rod sent me from his phone of him & Kitty
Picture 8: My little Sierra in the creek
Recipe of the Week
This information came from The World's Healthiest Foods
www.whfoods.org
Steamed Mexican Corn on the Cob
The red chili powder will add a spicy twist to the summer favorite of corn on the cob!
Prep and Cook Time: 10 minutes
Ingredients:
4 ears fresh corn on the cob
2 TBS extra virgin olive oil
2 tsp red chili powder
4 tsp lime juice
salt, black pepper, and cumin powder to taste
Directions:
Bring 2 cups of water to a boil in a steamer with a tight fitting lid. Do not salt water.
Remove husks and corn silk from corn cobs. Place the corn in the steamer basket, cover, and steam for 5 minutes.
While corn is steaming, mix together olive oil, lime juice, chili powder, cumin, salt and pepper.
Remove corn from steamer, brush with oil mixture, and serve hot.
Serves 4
Nutritional Profile
Introduction to Recipe Rating System Chart
In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Steamed Mexican Corn on the Cob is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Steamed Mexican Corn on the Cob
1.00 serving
98.25 grams
144.32 calories
Nutrient Amount %DV Nutrient
Density World's Healthiest
Foods Rating
vitamin A 689.49 IU 13.8 1.7 good
vitamin B1 (thiamin) 0.18 mg 12.0 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
www.whfoods.org
Steamed Mexican Corn on the Cob
The red chili powder will add a spicy twist to the summer favorite of corn on the cob!
Prep and Cook Time: 10 minutes
Ingredients:
4 ears fresh corn on the cob
2 TBS extra virgin olive oil
2 tsp red chili powder
4 tsp lime juice
salt, black pepper, and cumin powder to taste
Directions:
Bring 2 cups of water to a boil in a steamer with a tight fitting lid. Do not salt water.
Remove husks and corn silk from corn cobs. Place the corn in the steamer basket, cover, and steam for 5 minutes.
While corn is steaming, mix together olive oil, lime juice, chili powder, cumin, salt and pepper.
Remove corn from steamer, brush with oil mixture, and serve hot.
Serves 4
Nutritional Profile
Introduction to Recipe Rating System Chart
In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Steamed Mexican Corn on the Cob is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Steamed Mexican Corn on the Cob
1.00 serving
98.25 grams
144.32 calories
Nutrient Amount %DV Nutrient
Density World's Healthiest
Foods Rating
vitamin A 689.49 IU 13.8 1.7 good
vitamin B1 (thiamin) 0.18 mg 12.0 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
Food Of the Week: Corn
This information comes from The World's Healthiest Foods www.whfoods.org
What vegetable is more synonymous with the coming of summer than freshly picked corn on the cob? Although corn is now available in markets year-round, it is the locally grown varieties that you can purchase during the summer months that not only tastes the best but are usually the least expensive.
Corn grows in "ears," each of which is covered in rows of kernels that are then protected by the silk-like threads called "corn silk" and encased in a husk. Corn is known scientifically as Zea mays. This moniker reflects its traditional name, maize, by which it was known to the Native Americans as well as many other cultures throughout the world.
Go enjoy some corn!
Health Benefits
Description
History
How to Select and Store
How to Enjoy
Safety
Nutritional Profile
References
Health Benefits
Hot, fresh corn-on-the-cob is an almost essential part of any summertime party. Fortunately, it is also worthy part of any healthful menu. Our food ranking system qualified corn as a good source of many nutrients including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorus and manganese.
Corn for Cardiovascular Health
Corn's contribution to heart health lies not just in its fiber, but in the significant amounts of folate that corn supplies.
Folate, which you may know about as a B-vitamin needed to prevent birth defects, also helps to lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Homocysteine can directly damage blood vessels, so elevated blood levels of this dangerous molecule are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Folate-rich diets are also associated with a reduced risk of colon cancer. A cup of corn supplies 19.0% of the DV for folate
Supports Lung Health
Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in corn, pumpkin, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. A study published in Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 63,000 adults in Shanghai, China, who were followed for 8 years. Those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.
Maintain Your Memory with Thiamin (Vitamin B1)
Corn is a good source of thiamin, providing about one-quarter (24.0%) of the daily value for this nutrient in a single cup. Thiamin is an integral participant in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, a neurotransmitter essential for memory, whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. In fact, Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels. Don't forget to make corn a staple in your healthy diet.
Support for Energy Production, Even Under Stress
In addition to its thiamin, corn is a good source of pantothenic acid. This B vitamin is necessary for carbohydrate, protein and lipid metabolism. Pantothenic acid is an especially valuable B-vitamin when you're under stress since it supports the function of the adrenal glands. A cup of corn supplies 14.4% of the daily value for pantothenic acid.
Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits
Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows that whole grains, such as corn, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.
Despite the fact that for years researchers have been measuring the antioxidant power of a wide array of phytonutrients, they have typically measured only the "free" forms of these substances, which dissolve quickly and are immediately absorbed into the bloodstream. They have not looked at the "bound" forms, which are attached to the walls of plant cells and must be released by intestinal bacteria during digestion before they can be absorbed.
Phenolics, powerful antioxidants that work in multiple ways to prevent disease, are one major class of phytonutrients that have been widely studied. Included in this broad category are such compounds as quercetin, curcumin, ellagic acid, catechins, and many others that appear frequently in the health news.
When Dr. Liu and his colleagues measured the relative amounts of phenolics, and whether they were present in bound or free form, in common fruits and vegetables like apples, red grapes, broccoli and spinach, they found that phenolics in the "free" form averaged 76% of the total number of phenolics in these foods. In whole grains, however, "free" phenolics accounted for less than 1% of the total, while the remaining 99% were in "bound" form.
In his presentation, Dr. Liu explained that because researchers have examined whole grains with the same process used to measure antioxidants in vegetables and fruits-looking for their content of "free" phenolics"-the amount and activity of antioxidants in whole grains has been vastly underestimated.
Despite the differences in fruits', vegetables' and whole grains' content of "free" and "bound" phenolics, the total antioxidant activity in all three types of whole foods is similar, according to Dr. Liu's research. His team measured the antioxidant activity of various foods, assigning each a rating based on a formula (micromoles of vitamin C equivalent per gram). Broccoli and spinach measured 80 and 81, respectively; apple and banana measured 98 and 65; and of the whole grains tested, corn measured 181, whole wheat 77, oats 75, and brown rice 56.
Dr. Liu's findings may help explain why studies have shown that populations eating diets high in fiber-rich whole grains consistently have lower risk for colon cancer, yet short-term clinical trials that have focused on fiber alone in lowering colon cancer risk, often to the point of giving subjects isolated fiber supplements, yield inconsistent results. The explanation is most likely that these studies have not taken into account the interactive effects of all the nutrients in whole grains-not just their fiber, but also their many phytonutrients. As far as whole grains are concerned, Dr. Liu believes that the key to their powerful cancer-fighting potential is precisely their wholeness. A grain of whole wheat consists of three parts-its endosperm (starch), bran and germ. When wheat-or any whole grain-is refined, its bran and germ are removed. Although these two parts make up only 15-17% of the grain's weight, they contain 83% of its phenolics. Dr. Liu says his recent findings on the antioxidant content of whole grains reinforce the message that a variety of foods should be eaten good health. "Different plant foods have different phytochemicals," he said. "These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect - this teamwork - that is produced by eating a wide variety of plant foods, including whole grains."
Description
Corn is an icon of American culture. Not only does it represent Native American traditions and serve as a symbol of both summertime BBQ fun and a night out at the movies, but corn, in the form of corn syrup, is also an added ingredient in many other foods that we consume in our daily diets.
Although we often associate corn with the color yellow, it actually comes in host of different varieties featuring an array of different colors, such as red, pink, black, and blue. Corn grows in "ears," each of which is covered in rows of kernels that are then protected by the silk-like threads called "corn silk" and encased in a husk.
Corn is known scientifically as Zea mays. This moniker reflect its traditional name, maize, by which it is known throughout many areas of the world.
History
An important food plant that is native to America, corn is thought to have originated in either Mexico or Central America. It has been a staple food in native civilizations since primitive times with some of the earliest traces of meal made from corn dating back about 7,000 years.
Corn has played and still continues to play a vital role in Native American cultures. It has been greatly honored for its ability to provide not only sustenance as food but shelter, fuel, decoration and more. Because of the vital role that corn played in the livelihood of many native cultures, it has been one of the important icons represented in the mythological traditions of the Mayan, Aztec and Incan civilizations.
Traditional dishes made with corn often included a small amount of lime-not the fruit, but calcium oxide, the mineral complex that can be made by burning limestone. Limestone is a sedimentary rock that is composed of calcium carbonate and occurs naturally across the United States. This lime added to a cornmeal was generally obtained from the fire ash because a small amount of lime is produced simply from the burning of wood into ash. The reason for this process was simple: people seemed healthier when the pot ash was added. Now we know why. The niacin (vitamin B3) in corn is not readily available for absorption into the body, and lime helps free this B vitamin, making it available for absorption.
When Christopher Columbus and other explorers came to the New World, they found corn growing throughout the Americas, from Chile to Canada. It was consumed both as a vegetable and as a grain in the form of cornmeal seasoned and eaten as an accompaniment to vegetables, fish or meat. The corn that was prized was not just limited to the yellow and white kernel varieties that we know, but many other more popular varieties that featured kernels of red, blue, pink and black and were not only solidly colored, but spotted or striped.
Corn was brought back to Europe by Spanish and Portuguese explorers who later introduced it throughout the world. However, many of the European explorers coming over to North America ignored Native American traditions-including the pot ash tradition-and later fell victim to the vitmamin B3 deficiency disease called pellagra. Today, the largest commercial producers of corn include the United States, China, Brazil, Mexico and the Russian Federation.
How to Select and Store
Since heat rapidly converts the sugar in corn to starch, it is very important to choose corn that is displayed in a cool place. If shopping for corn in the supermarket, make sure it is refrigerated. If purchasing corn at a farmer's market or roadside stand, make sure that if the corn is not refrigerated, it has at least been kept in the shade, out of direct sunlight.
Look for corn whose husks are fresh and green and not dried out. They should envelope the ear and not fit too loosely around it. To examine the kernels, pull back part of the husk. The kernels should be plump and tightly arranged in rows. You can test for the juiciness of the corn by taking your fingernail and pressing on a kernel. Corn that is fresh will exude a white milky substance.
To enjoy corn's maximum flavor, purchase it on the day you are going to cook it since corn has a tendency to lose its flavor relatively rapidly. Store corn in a plastic bag in the refrigerator. Do not remove its husk since this will protect its flavor. To enjoy its optimal sweetness, corn should be eaten as soon as possible.
Fresh corn freezes well if placed in heavy-duty freezer bags. To prepare whole ears for freezing, blanch them first for seven to eleven minutes depending upon their size (larger ears take a longer time to blanch than smaller ones). If you just want to freeze the kernels, first blanch the ears for about five minutes and then cut the kernels off the cob at about three-quarters of their depths. Whole corn on the cob will keep for up to one year, while the kernels can be frozen for two to three months.
If you're watching your weight or your blood sugar levels, choose blue corn chips and tortillas. Corn comes in a rainbow of colors, including violet, blue, and black. Darker varieties contain greater quantities of antioxidant pigments called anthocyanins. Blue corn tortillas contain about 20% more protein and 8% less starch giving them a lower glycemic index than the more common version made with white corn; plus blue corn tortillas have a softer texture and sweeter flavor than those made with white corn, reports Dr. Luis Bello-Perez in the Journal of the Science of Food and Agriculture. Hernández-Uribe JP, Agama-Acevedo E, et al. J Sci Food Agric Epub 2007 July.
How to Enjoy
For some of our favorite recipes, click Recipes.
Tips for Preparing Corn:
Corn can be cooked either with or without its husk in a variety of different ways. If using the wet heat methods of boiling or steaming, make sure not to add salt or overcook as the corn will tend to become hard and lose its flavor. Or, they can be broiled in the husk. If broiling, first soak the corn in the husk ahead.
When purchasing corn tortillas, purchase those that include lime (the mineral complex calcium oxide, not the fruit juice) in their ingredient list. The addition of lime to the corn meal helps make the niacin (vitamin B3) in the tortilla more available for absorption.
A Few Quick Serving Ideas:
Eat corn on the cob either just as is or seasoned with a little organic butter, olive oil or flaxseed oil, salt and pepper, nutritional yeast or any other herbs or spices you enjoy.
Healthy sauté cooked corn with green chilis and onions. Served hot, this makes a wonderful side dish.
Enjoy a cold salad with an ancient Incan influence by combining cooked corn kernels, quinoa, tomatoes, green peppers and red kidney beans.
Use polenta (a type of cornmeal) as a pizza crust for a healthy pizza.
Add corn kernels and diced tomatoes to guacamole to give it extra zing.
Adding corn to soup, whether it chili or chowder, enhances the soup's hardiness, let alone its nutritional profile.
Safety
Corn and Genetically Modified Organisms (GMOs)
A large percentage of the conventionally grown corn in the United States come from genetically modified (GM) seeds. If you are looking your exposure to GM foods, choose organically grown corn, since the current USDA organic regulations prohibit the use of GM seeds for growing foods to be labeled as organically grown. A wide assortment of processed food contain corn-based ingredients (such as high-fructose corn syrup and corn starch); look for the organic version of these items in your foods and/or look for foods that note that they do not contain any genetically modified ingredients (sometimes this is noted on the packaged as "GMO-free"). For more on this subject, see this Q+A.
Nutritional Profile
Introduction to Food Rating System Chart
The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food and Recipe Rating System.
Corn, yellow, cooked
1.00 cup
164.00 grams
177.12 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin B1 (thiamin) 0.36 mg 24.0 2.4 good
folate 76.10 mcg 19.0 1.9 good
dietary fiber 4.60 g 18.4 1.9 good
vitamin C 10.16 mg 16.9 1.7 good
phosphorus 168.92 mg 16.9 1.7 good
manganese 0.32 mg 16.0 1.6 good
vitamin B5 (pantothenic acid) 1.44 mg 14.4 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
What vegetable is more synonymous with the coming of summer than freshly picked corn on the cob? Although corn is now available in markets year-round, it is the locally grown varieties that you can purchase during the summer months that not only tastes the best but are usually the least expensive.
Corn grows in "ears," each of which is covered in rows of kernels that are then protected by the silk-like threads called "corn silk" and encased in a husk. Corn is known scientifically as Zea mays. This moniker reflects its traditional name, maize, by which it was known to the Native Americans as well as many other cultures throughout the world.
Go enjoy some corn!
Health Benefits
Description
History
How to Select and Store
How to Enjoy
Safety
Nutritional Profile
References
Health Benefits
Hot, fresh corn-on-the-cob is an almost essential part of any summertime party. Fortunately, it is also worthy part of any healthful menu. Our food ranking system qualified corn as a good source of many nutrients including thiamin (vitamin B1), pantothenic acid (vitamin B5), folate, dietary fiber, vitamin C, phosphorus and manganese.
Corn for Cardiovascular Health
Corn's contribution to heart health lies not just in its fiber, but in the significant amounts of folate that corn supplies.
Folate, which you may know about as a B-vitamin needed to prevent birth defects, also helps to lower levels of homocysteine, an amino acid that is an intermediate product in an important metabolic process called the methylation cycle. Homocysteine can directly damage blood vessels, so elevated blood levels of this dangerous molecule are an independent risk factor for heart attack, stroke, or peripheral vascular disease, and are found in between 20-40% of patients with heart disease. It has been estimated that consumption of 100% of the daily value (DV) of folate would, by itself, reduce the number of heart attacks suffered by Americans each year by 10%. Folate-rich diets are also associated with a reduced risk of colon cancer. A cup of corn supplies 19.0% of the DV for folate
Supports Lung Health
Consuming foods rich in beta-cryptoxanthin, an orange-red carotenoid found in highest amounts in corn, pumpkin, papaya, red bell peppers, tangerines, oranges and peaches, may significantly lower one's risk of developing lung cancer. A study published in Cancer Epidemiology, Biomarkers and Prevention reviewed dietary and lifestyle data collected from over 63,000 adults in Shanghai, China, who were followed for 8 years. Those eating the most crytpoxanthin-rich foods showed a 27% reduction in lung cancer risk. When current smokers were evaluated, those who were also in the group consuming the most cryptoxanthin-rich foods were found to have a 37% lower risk of lung cancer compared to smokers who ate the least of these health-protective foods.
Maintain Your Memory with Thiamin (Vitamin B1)
Corn is a good source of thiamin, providing about one-quarter (24.0%) of the daily value for this nutrient in a single cup. Thiamin is an integral participant in enzymatic reactions central to energy production and is also critical for brain cell/cognitive function. This is because thiamin is needed for the synthesis of acetylcholine, a neurotransmitter essential for memory, whose lack has been found to be a significant contributing factor in age-related impairment in mental function (senility) and Alzheimer's disease. In fact, Alzheimer's disease is clinically characterized by a decrease in acetylcholine levels. Don't forget to make corn a staple in your healthy diet.
Support for Energy Production, Even Under Stress
In addition to its thiamin, corn is a good source of pantothenic acid. This B vitamin is necessary for carbohydrate, protein and lipid metabolism. Pantothenic acid is an especially valuable B-vitamin when you're under stress since it supports the function of the adrenal glands. A cup of corn supplies 14.4% of the daily value for pantothenic acid.
Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits
Research reported at the American Institute for Cancer Research (AICR) International Conference on Food, Nutrition and Cancer, by Rui Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows that whole grains, such as corn, contain many powerful phytonutrients whose activity has gone unrecognized because research methods have overlooked them.
Despite the fact that for years researchers have been measuring the antioxidant power of a wide array of phytonutrients, they have typically measured only the "free" forms of these substances, which dissolve quickly and are immediately absorbed into the bloodstream. They have not looked at the "bound" forms, which are attached to the walls of plant cells and must be released by intestinal bacteria during digestion before they can be absorbed.
Phenolics, powerful antioxidants that work in multiple ways to prevent disease, are one major class of phytonutrients that have been widely studied. Included in this broad category are such compounds as quercetin, curcumin, ellagic acid, catechins, and many others that appear frequently in the health news.
When Dr. Liu and his colleagues measured the relative amounts of phenolics, and whether they were present in bound or free form, in common fruits and vegetables like apples, red grapes, broccoli and spinach, they found that phenolics in the "free" form averaged 76% of the total number of phenolics in these foods. In whole grains, however, "free" phenolics accounted for less than 1% of the total, while the remaining 99% were in "bound" form.
In his presentation, Dr. Liu explained that because researchers have examined whole grains with the same process used to measure antioxidants in vegetables and fruits-looking for their content of "free" phenolics"-the amount and activity of antioxidants in whole grains has been vastly underestimated.
Despite the differences in fruits', vegetables' and whole grains' content of "free" and "bound" phenolics, the total antioxidant activity in all three types of whole foods is similar, according to Dr. Liu's research. His team measured the antioxidant activity of various foods, assigning each a rating based on a formula (micromoles of vitamin C equivalent per gram). Broccoli and spinach measured 80 and 81, respectively; apple and banana measured 98 and 65; and of the whole grains tested, corn measured 181, whole wheat 77, oats 75, and brown rice 56.
Dr. Liu's findings may help explain why studies have shown that populations eating diets high in fiber-rich whole grains consistently have lower risk for colon cancer, yet short-term clinical trials that have focused on fiber alone in lowering colon cancer risk, often to the point of giving subjects isolated fiber supplements, yield inconsistent results. The explanation is most likely that these studies have not taken into account the interactive effects of all the nutrients in whole grains-not just their fiber, but also their many phytonutrients. As far as whole grains are concerned, Dr. Liu believes that the key to their powerful cancer-fighting potential is precisely their wholeness. A grain of whole wheat consists of three parts-its endosperm (starch), bran and germ. When wheat-or any whole grain-is refined, its bran and germ are removed. Although these two parts make up only 15-17% of the grain's weight, they contain 83% of its phenolics. Dr. Liu says his recent findings on the antioxidant content of whole grains reinforce the message that a variety of foods should be eaten good health. "Different plant foods have different phytochemicals," he said. "These substances go to different organs, tissues and cells, where they perform different functions. What your body needs to ward off disease is this synergistic effect - this teamwork - that is produced by eating a wide variety of plant foods, including whole grains."
Description
Corn is an icon of American culture. Not only does it represent Native American traditions and serve as a symbol of both summertime BBQ fun and a night out at the movies, but corn, in the form of corn syrup, is also an added ingredient in many other foods that we consume in our daily diets.
Although we often associate corn with the color yellow, it actually comes in host of different varieties featuring an array of different colors, such as red, pink, black, and blue. Corn grows in "ears," each of which is covered in rows of kernels that are then protected by the silk-like threads called "corn silk" and encased in a husk.
Corn is known scientifically as Zea mays. This moniker reflect its traditional name, maize, by which it is known throughout many areas of the world.
History
An important food plant that is native to America, corn is thought to have originated in either Mexico or Central America. It has been a staple food in native civilizations since primitive times with some of the earliest traces of meal made from corn dating back about 7,000 years.
Corn has played and still continues to play a vital role in Native American cultures. It has been greatly honored for its ability to provide not only sustenance as food but shelter, fuel, decoration and more. Because of the vital role that corn played in the livelihood of many native cultures, it has been one of the important icons represented in the mythological traditions of the Mayan, Aztec and Incan civilizations.
Traditional dishes made with corn often included a small amount of lime-not the fruit, but calcium oxide, the mineral complex that can be made by burning limestone. Limestone is a sedimentary rock that is composed of calcium carbonate and occurs naturally across the United States. This lime added to a cornmeal was generally obtained from the fire ash because a small amount of lime is produced simply from the burning of wood into ash. The reason for this process was simple: people seemed healthier when the pot ash was added. Now we know why. The niacin (vitamin B3) in corn is not readily available for absorption into the body, and lime helps free this B vitamin, making it available for absorption.
When Christopher Columbus and other explorers came to the New World, they found corn growing throughout the Americas, from Chile to Canada. It was consumed both as a vegetable and as a grain in the form of cornmeal seasoned and eaten as an accompaniment to vegetables, fish or meat. The corn that was prized was not just limited to the yellow and white kernel varieties that we know, but many other more popular varieties that featured kernels of red, blue, pink and black and were not only solidly colored, but spotted or striped.
Corn was brought back to Europe by Spanish and Portuguese explorers who later introduced it throughout the world. However, many of the European explorers coming over to North America ignored Native American traditions-including the pot ash tradition-and later fell victim to the vitmamin B3 deficiency disease called pellagra. Today, the largest commercial producers of corn include the United States, China, Brazil, Mexico and the Russian Federation.
How to Select and Store
Since heat rapidly converts the sugar in corn to starch, it is very important to choose corn that is displayed in a cool place. If shopping for corn in the supermarket, make sure it is refrigerated. If purchasing corn at a farmer's market or roadside stand, make sure that if the corn is not refrigerated, it has at least been kept in the shade, out of direct sunlight.
Look for corn whose husks are fresh and green and not dried out. They should envelope the ear and not fit too loosely around it. To examine the kernels, pull back part of the husk. The kernels should be plump and tightly arranged in rows. You can test for the juiciness of the corn by taking your fingernail and pressing on a kernel. Corn that is fresh will exude a white milky substance.
To enjoy corn's maximum flavor, purchase it on the day you are going to cook it since corn has a tendency to lose its flavor relatively rapidly. Store corn in a plastic bag in the refrigerator. Do not remove its husk since this will protect its flavor. To enjoy its optimal sweetness, corn should be eaten as soon as possible.
Fresh corn freezes well if placed in heavy-duty freezer bags. To prepare whole ears for freezing, blanch them first for seven to eleven minutes depending upon their size (larger ears take a longer time to blanch than smaller ones). If you just want to freeze the kernels, first blanch the ears for about five minutes and then cut the kernels off the cob at about three-quarters of their depths. Whole corn on the cob will keep for up to one year, while the kernels can be frozen for two to three months.
If you're watching your weight or your blood sugar levels, choose blue corn chips and tortillas. Corn comes in a rainbow of colors, including violet, blue, and black. Darker varieties contain greater quantities of antioxidant pigments called anthocyanins. Blue corn tortillas contain about 20% more protein and 8% less starch giving them a lower glycemic index than the more common version made with white corn; plus blue corn tortillas have a softer texture and sweeter flavor than those made with white corn, reports Dr. Luis Bello-Perez in the Journal of the Science of Food and Agriculture. Hernández-Uribe JP, Agama-Acevedo E, et al. J Sci Food Agric Epub 2007 July.
How to Enjoy
For some of our favorite recipes, click Recipes.
Tips for Preparing Corn:
Corn can be cooked either with or without its husk in a variety of different ways. If using the wet heat methods of boiling or steaming, make sure not to add salt or overcook as the corn will tend to become hard and lose its flavor. Or, they can be broiled in the husk. If broiling, first soak the corn in the husk ahead.
When purchasing corn tortillas, purchase those that include lime (the mineral complex calcium oxide, not the fruit juice) in their ingredient list. The addition of lime to the corn meal helps make the niacin (vitamin B3) in the tortilla more available for absorption.
A Few Quick Serving Ideas:
Eat corn on the cob either just as is or seasoned with a little organic butter, olive oil or flaxseed oil, salt and pepper, nutritional yeast or any other herbs or spices you enjoy.
Healthy sauté cooked corn with green chilis and onions. Served hot, this makes a wonderful side dish.
Enjoy a cold salad with an ancient Incan influence by combining cooked corn kernels, quinoa, tomatoes, green peppers and red kidney beans.
Use polenta (a type of cornmeal) as a pizza crust for a healthy pizza.
Add corn kernels and diced tomatoes to guacamole to give it extra zing.
Adding corn to soup, whether it chili or chowder, enhances the soup's hardiness, let alone its nutritional profile.
Safety
Corn and Genetically Modified Organisms (GMOs)
A large percentage of the conventionally grown corn in the United States come from genetically modified (GM) seeds. If you are looking your exposure to GM foods, choose organically grown corn, since the current USDA organic regulations prohibit the use of GM seeds for growing foods to be labeled as organically grown. A wide assortment of processed food contain corn-based ingredients (such as high-fructose corn syrup and corn starch); look for the organic version of these items in your foods and/or look for foods that note that they do not contain any genetically modified ingredients (sometimes this is noted on the packaged as "GMO-free"). For more on this subject, see this Q+A.
Nutritional Profile
Introduction to Food Rating System Chart
The following chart shows the nutrients for which this food is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this food; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for 25-50 year old healthy woman); the nutrient density rating; and, the food's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read detailed information on our Food and Recipe Rating System.
Corn, yellow, cooked
1.00 cup
164.00 grams
177.12 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
vitamin B1 (thiamin) 0.36 mg 24.0 2.4 good
folate 76.10 mcg 19.0 1.9 good
dietary fiber 4.60 g 18.4 1.9 good
vitamin C 10.16 mg 16.9 1.7 good
phosphorus 168.92 mg 16.9 1.7 good
manganese 0.32 mg 16.0 1.6 good
vitamin B5 (pantothenic acid) 1.44 mg 14.4 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%
Tempt My Tuumy Tuesday
I haven't kept up with my blog as well as I had hoped. With my DH leaving for Iraq in a few short days, I have been concentrating on spending time together mostly.
Tempt My Tummy Tuesday
Here are a few recipes that are fav's of mine
Corn Souffle
1 box Jiffy Corn Meal Mix
1 stick butter (I always use REAL butter)
1 can whole kernel corn
1 can cream style corn
1 8oz container sour cream
1 egg
Preheat overn to 350 degrees. Grease 8X8 pan with butter or non-stick cooking spray. Mix all ingredients together. Pour into greased 8X8 pan. bake for 45 mins-1 hr. until firm in the middle.
Tempt My Tummy Tuesday
Here are a few recipes that are fav's of mine
Corn Souffle
1 box Jiffy Corn Meal Mix
1 stick butter (I always use REAL butter)
1 can whole kernel corn
1 can cream style corn
1 8oz container sour cream
1 egg
Preheat overn to 350 degrees. Grease 8X8 pan with butter or non-stick cooking spray. Mix all ingredients together. Pour into greased 8X8 pan. bake for 45 mins-1 hr. until firm in the middle.
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