Live Better
Gut check: Eat the right kinds of whole grains with the right kinds of fiber to cut cancer risk
(BPT) – Can cutting back on whole grains be bad for your gut and deadly to your health? Though some popular diets promote the elimination of grains, a recent report from the American Institute for Cancer Research suggests this may be ill-advised.
Researchers say 47 percent of colorectal cancers can be prevented with lifestyle changes, such as adding whole grains to your diet and exercising more. Eating three daily servings of whole grains reduces the risk of colorectal cancer by 17 percent, the report says.
But the link between whole grains and cancer may be confusing. After all, the major benefit of whole grains is fiber, and fiber is fiber, right?
Here’s the paradox about fiber: Americans have increased their consumption of fiber, including whole grains. In spite of that, bowel cancer is still one the most common types of cancer. Not all fiber is alike. Understanding how whole grains and their fiber types go to work in the gut may hold the key to reducing the risk of colorectal cancer.
A new kind of super-grain
First, we turn to the humble barley grain. It may be on the verge of a big moment. Australian researchers spent 30 years breeding a variety of barley that contains more of the properties believed to reduce colon cancer. The result is a so-called super-grain called BARLEYmax.
What’s special about BARLEYmax? This non-GMO grain has twice the fiber as most other whole grains, including wheat. It’s also chock-full of a unique type of fiber called resistant starch. Scientists believe resistant starch plays an important role in keeping the gut environment healthy. BARLEYmax has four times as much resistant starch as wheat and oats, and scientists believe it’s this resistant starch that may be the key link to fighting colorectal cancer.
What do resistant starches do?
Why did the Australian researchers want to develop a grain that was high in resistant starches? Dr. David Topping, who headed the research team, points to previous research showing the link between diet and colorectal cancer.
Africans have a lower fiber intake compared to Americans and Australians, yet their bowel cancer rates are much lower, he reports. On the surface, this appears to diminish the role of fiber. Here’s the kicker: The African diet is much higher in resistant starches and fermentable fibers than American and Australian diets.
According to Topping, that highlights the key determinant of better bowel health and fighting cancer is that we eat enough of the right fiber types, from whole grain sources, rather than to focus only on the amount of fiber we eat.
How do resistant starches work?
We’ve all heard about how important it is to make sure the gut is inhabited by the right kinds of bacteria. But it’s not as simple as taking a probiotic supplement or eating yogurt for breakfast. Gut bacteria need food to thrive, and that’s where resistant starches come in.
In the gut, resistant starches are a food source for healthy gut bacteria, and these bacteria keep the gut environment healthy. When diets are low in resistant starches, it creates a “hungry gut bacteria population.” But increasing the availability of fermentable fiber-rich whole grains that feed the gut microbiota can potentially make us healthier.
Good sources of good fiber
It’s exciting to hear that boosting your intake of resistant starches can have such a profound effect on your well-being and health. Getting the right foods that “feed” your gut has been tricky because, frankly, many are not appealing to American tastes.
Green bananas are a prime example. Although resistant starches are abundant in foods like cooked and cooled potatoes, barley and oats, these have to be eaten cold to get the full benefits, because these starches break down when heated.
Australian natural foods company Freedom Foods is the first breakfast manufacturer to bring the unique BARLEYmax grain to the U.S. under their Barley+ line of Toasted Mueslis and nutritional bars. The format, which is much closer to American-style granola but without all the sugar, will provide Americans with a much more accessible way to access resistant starch than some of the more obscure sources currently available.
Barley+ Toasted Muesli and Barley+ Snack Bars are now available at grocers and other retailers. To learn more about the mueslis and snacks, visit freedomfoodsus.com.
(Feature Impact) As the days lengthen and warm air has you ready to get your patio furniture out of storage, that means it’s time to give your yard a fresh start. With a little planning now, you’ll be rewarded with a fuller, greener and easier-to-maintain outdoor space once spring is in full bloom.
1. Start With a Clean Slate
Winter leaves behind plenty of debris, including fallen branches and matted leaves. Before you start planting, take a walk around your yard and tidy up:
- Rake moisture-trapping twigs and leaves that can cause fungus
- Remove dead plants or spent annuals from flower beds
- Sweep or power wash patios and walkways
2. Tune Up Tools
Digging into yard work only to find rusty shears or a squeaky mower can prolong the task. Instead, ensure your tools are in good working order:
- Sharpen blades on lawn mowers, shears and pruners
- Install fresh string on trimmers and weed eaters
- Replace old fuel or clean air filters on gas-powered tools
3. Assess Your Lawn
Early spring is ideal for noticing how winter treated your grass. Dethatching and aeration can go a long way toward helping grass absorb nutrients. Set the stage for lush growth once warmer weather arrives by looking for:
- Bare patches that need reseeding
- Weeds making an early debut
- Compacted soil where water pools instead of soaking in
4. Give Plants the Right Start
Now’s the time to prep beds for new life. Before you plant:
- Loosen soil and mix in compost for nutrients
- Add mulch around perennials
- Plan your planting based on sun and shade patterns
5. Hydrate Wisely
Strong roots start with proper hydration. Even before sprigs pop up, early spring can be dry as the sun gets higher. Remember to:
- Water flowerbeds if rainfall has been scarce
- Check irrigation systems for damage
- Mulch lightly after soil warms to lock in moisture
Getting your yard ready early in spring isn’t about perfection; it’s about setting yourself up for outdoor enjoyment all season long. Find more tips to get your yard in shape at eLivingtoday.com.
Photo courtesy of Shutterstock
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(Feature Impact) After months of winter, spring cleaning isn’t just about dusting and vacuuming – it’s about inviting sunlight and fresh air into your space through the open windows and giving yourself a fresh start for the longer days ahead.
It’s also a perfect opportunity to clear out the old and make room for new experiences, memories and energy. Whether you’re tackling deep cleaning for the first time or you have seasonal rituals for tidying up your home, this room-by-room guide can help you plan and conquer seasonal chores.
Whole Home:
- Declutter spaces: Donate, recycle or discard what you don’t need
- Wash windows inside and out
- Dust baseboards, walls, vents and ceiling fans
- Wipe down doors, knobs and light switches
- Vacuum and clean under and behind furniture
- Clean curtains and blinds
- Store seasonal items like winter clothing and decor
- Replace air filters
- Shampoo carpet
Kitchen:
- Empty and wipe down refrigerator and freezer
- Clean oven, stovetop and microwave
- Scrub countertops and backsplashes
- Clean out the garbage disposal
- Sweep and mop floors
- Organize the pantry and throw away any expired items
Bathrooms:
- Scrub grout and tile
- Clean mirrors and glass surfaces
- Deep clean toilets
- Wipe down cabinets and bathroom fixtures
- Wash rugs, floor mats and the shower curtain and liner
- Empty trash and clean the bin
Bedrooms and Other Living Areas:
- Wash bedding, pillows and linens
- Organize closets and drawers
- Vacuum chair, couches and mattresses as well as under cushions
- Dust shelves and decor
- Clean light fixtures and lampshades
Outdoor Areas:
- Power wash patios, sidewalks and driveways
- Wipe down outdoor furniture and replace textiles like pillows, cushions and umbrellas
- Clear debris from garden beds
- Prune shrubs, plants and trees
- Organize garages and sheds
- Reconnect hoses and sprinklers
- Prep lawn equipment such as mowers, weed eaters and blowers
For more spring cleaning tips and tricks, visit eLivingtoday.com.
Photo courtesy of Shutterstock
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(Family Features) Travel has a way of slowing time down, creating memories for loved ones that last long after suitcases are unpacked and regular routines return. For many Americans, their most treasured family memories took place on a vacation or trip rather than at home.
In fact, nearly 67% said they value a core memory more than a physical souvenir after a vacation, according to a survey commissioned by Holland America Line, a cruise line that has been exploring Alaska for nearly 80 years. What’s more, almost 86% of survey respondents said they have looked at photos or videos from a past trip to lift their mood, and more than 90% said positive travel memories can improve their mood during difficult times.
With Alaska on the travel bucket list of more than two-thirds of Americans, it’s a destination that is influencing experience-focused family adventures.
Explore Curiosities
Travel is about more than seeing new places. For many Americans, it’s also a time to learn, explore new interests and slow down. Booking a cruise can encourage those behaviors.
According to the survey, 61% of Americans are more likely to try new foods while traveling on a cruise, and nearly half (48%) said they’ve discovered a new interest or hobby during their cruise, including wildlife, food, history or culture. For example, cruise guests may be able to try local specialties, like fresh Alaskan seafood, reindeer sausage, birch syrup and Alaskan berries, while on board.
Unstructured time is part of the appeal of cruises, with 28% of respondents sharing they read more during their trips.
Focus on Nature
Nature-focused destinations stand out because they offer experiences that feel rare and immersive, especially in places where wildlife and landscapes are central to the journey. More than 4 in 10 survey respondents said seeing wildlife in nature would be the most memorable family vacation experience, compared with about 12% who said meeting a character at a theme park would stand out most.
Whether spotting whales, watching glaciers calve or seeing the Northern Lights stretch across the Alaskan sky, the landscape being part of the experience helps define the journey. To help guests witness the majestic animals found in Alaska, including whales, eagles, bears, moose, otters, seals, sea lions and more, Holland America Line carries a wildlife expert on board. Plus, a wildlife spotting guide points out native animals found along the cruise route and a map with the best places to see each species is included.
“Guests tell us time and again how profoundly nature shapes the memories they carry home,” said Robert Morgenstern, senior vice president of Alaska Operations at Holland America Line. “Wildlife sightings, time outdoors and shared moments linger long after the cruise ends, especially for families exploring Alaska together.”
Reimagine Family Time
For families, travel often creates time for bonding that daily routines simply don’t allow. More than half of the survey respondents said their best family memories occurred while traveling together, and more than 4 out of 5 (82%) said some of their strongest family bonding moments happened during a vacation or family trip.
In addition to shared memories, more than 91% said travel had a positive impact on their mental and emotional well-being.
As travelers look for relief from routine and overstimulation, finding experiences rooted in nature, exploration and shared moments can help create lasting memories and emotional connection.
To learn more about Alaska travel and book your next family adventure, visit hollandamerica.com.
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