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Diet
4U Online
November 28, 2001
In this issue you’ll find,
1.
Diet Tip of the Month
2.
Quote of the Month
3.
Something Free For You
4.
Editor's Picks for December
5.
Nutritional Articles of Interest (two articles)
ü Tips
for The Holidays
ü
Eating Smart
6.
Recipe of the month
Diet
Tip of the Month
Eat a meal before going to
parties. If you go hungry, you're setting yourself up for a rough time. And when
you get there, stand as far away from the snacks as you can. Offer to bring
something (like a non-fat dip and vegetables).
Quotations for Dieters
"Do
not let people put you down. Believe in yourself and stand for yourself and
trust yourself." - Jacob Neusner
Something
Free For You!!
Holiday
Special ! Two for One !!
It's our gift to you! Sign up with a diet buddy to jump
start your holiday shape up. You and a friend can each receive six weeks
of meal plans, recipes and shopping lists, plus unlimited counseling for the
price of one. Just email us your diet buddy's name and email address after
you sign up and we will do the rest. Start now on the fabulous new
you. It's easier with a friend.
Offer good from now to January 1, 2002
(Diet buddy must receive the same meal plans on the same days as original
client)
Start
your buddy program NOW by going to Diet
4U Online's secure server and pay by credit card.
Editor's
Picks for December
Nutritional Articles of Interest
Tips for The Holidays
The staff at Diet
4U Online wish you and your family a wonderful and healthy
Christmas and Chanukah!!
STUFF THE BIRD, NOT YOURSELF!!
Reducing the amount of fat and calories in your
snacking and main holiday meals can help prevent the average 5 to 10 pounds of
weight a person will gain over the holidays (from Thanksgiving through New
Year’s Day). And instead of crashing on the couch after eating, you can
lessen or ward off weight gain by burning off that eggnog or pie.
Try these “Low-Fat Holiday” tips from the
American Heart Association:
 | Eat lower-fat and reduced-calorie foods for
days in advance of the holiday feast, and for days after.
| Prepare for handling your worst temptations;
if you want both pecan and pumpkin pie, take a tiny slice of each, instead
of an average serving.
| If cooking, provide low-fat foods, or ask if
you can bring a low-fat dish.
| After the meal, start a tradition -- a
holiday walk, for instance. |
| | |
So, to all our clients and subscribers,
here’s to a holiday season full of health and happiness, and to holiday
eating that doesn’t make you too full to move!
HAPPY HOLIDAYS
Diet
4U Online provides Meal Plans of three meals and
three snacks a day including all the foods recommended by the latest cutting
edge nutritional research, so you do not have to worry that you are missing the
latest information for your health. Let us do it for you!!
Start your program NOW by going to Diet
4U Online's secure server and pay by credit card.
It’s not too late to get in shape for the New Year.
Start now!!
Eating Smart
A Potato Both Sweet, Healthful for Body
Those highly versatile tubers, sweet potatoes, are among the most nutritious
vegetables around and should be a part of a healthy diet all year
long--providing, of course, that you go easy on the butter, brown sugar and
marshmallows.
There are several misconceptions about sweet potatoes. First, they are not
really potatoes at all but are actually members of the morning glory family.
If you've ever tried to grow a plant from sweet potato cuttings, you'll see
the similarity.
Second, although they are naturally sweet, sweet potatoes do not have any
more calories than a white potato (about 100 per 3.5-ounce serving). The
sweetness comes from a natural enzyme that converts most of the starch in
the root to sugar as the sweet potato matures and continues even after
harvest, during storage and while cooking.
Finally comes the myth that yams and sweet potatoes are the same. They are
not.
In the United States, you're most likely to see the moist, orange-fleshed
varieties of sweet potatoes, which are often incorrectly called yams.
In fact, true yams are very large, fleshy roots that can grow to 100 pounds
or so and are mostly found in Africa, Asia and the Caribbean. They are not
nearly as nutritious as sweet potatoes.
Another common variety of sweet potato has a drier, pale-yellow flesh and a
skin that is also lighter in color.
If you opt for the sweet potatoes with the dark-reddish skin and
yellow-orange flesh, you will get a huge nutritional bargain. One 3.5-ounce
serving of cooked sweet potato (leave off the butter, please) has about 10
milligrams of beta carotene (about the same as a carrot) plus 30 milligrams
of vitamin C, along with folic acid, B vitamins and some vitamin E. All this
with no fat and for very little money.
Look for potatoes that are heavy for their size and smooth, hard and without
bruises or decay, which shows up as a shriveled or shrunken area. Since
decay usually begins at the tip, check them out carefully.
Once decay gets into a potato, it can give the tuber an off-taste. If you're
planning to cook sweet potatoes whole, make sure they're all about the same
size.
Sweet potatoes will spoil rapidly and should be kept in a cool place but
never in the refrigerator. If you are able to keep them at about 55 degrees,
they will stay good for about a month. Otherwise, try to use them up within
a week or so.
Despite sweet potatoes' sturdy appearance, the skins are quite delicate.
Don't wash them until just before cooking since the moisture will cause the
flesh to decay. Leftover cooked sweet potatoes do freeze beautifully; just
add a little lemon juice to keep them from turning black.
All varieties of sweet potatoes can be used interchangeably in recipes,
though the darker varieties take longer to cook.
The skin of the sweet potato is quite edible and provides extra fiber, so it
does not need to be removed before cooking. If you're boiling sweet potatoes
and do want to remove the skin, wait until they're cooked; then the skins
will slip right off.
Diet 4U Online puts
all the latest nutritional research into their meal plans, without
supplements!
Advertisement
Diet 4U Online
has been showcasing a different diet each month to help you make more informed
choices on the meal plan you choose.
This month we are
taking the opportunity to tell you about our Nutritional
Assessment Report that
will provide a comprehensive, individualized, 8 page diet assessment and
calorie expenditure guide.
For only $4.98 you will not only
receive this "customized" 8 page report, but you will also receive
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Order your Nutritional
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Our dietetic counselor for Clinical Nutrition has over ten years
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You are not alone. We will be with you every step of the way!!
Why
not give it a try now, and get in shape for the Holidays!!
http://www.diet4uonline.com/sign_up_now.htm
It's
all about feeling better, looking better and living better.
Recipe
of The Month
Sweet Potato Pie
A low Fat Holiday Dessert
Splenda sweetens this dish perfectly and
saves 100 calories per slice when substituted for sugar!
1 large orange sweet potato (1 pound)
1 cup Splenda
1/2 cup skim milk
1/2 cup egg white or nonfat egg substitute
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cinnamon
1 teaspoon vanilla extract
Directions:
1. Wash sweet potato under cold water. Pierce skin
and microwave on full power for 7-8 minutes or until soft. Run potato under
cold water to cool and remove pulp from skin. Discard skin.
2. Mash sweet potato pulp in a bowl with hand beaters. Stir in Splenda, milk,
egg, nutmeg, cinnamon and vanilla. Beat on medium speed until mixture is
smooth. Pour filling into an 8 inch by 8 inch baking pan.
3. Bake at 350 degrees F until firm in the center, about 50 minutes. Pie will
puff up like a souffle, and then will sink down as it cools. Serve warm or
refrigerate for later use.
Serves 8. Each slice: 86 calories, 0 fat, 0
saturated fat, 0 cholesterol, 45 mg sodium, 17 g carbohydrate, 1.5 g fiber, 3 g
protein. Diabetic exchange: 1 starch.
Garnish tip: serve this pie with sugar-free,
low-calorie maple syrup as a sauce and a dash of ground cinnamon and nutmeg.
For more FREE
recipes see our Diet 4U
Online Recipe Page A new recipe
is added every Monday.
Our prices are: For Weight loss or
weight gain/sports Plan
Only $75 for 12 weeks,
this is only $6.24 a week for an individualized
program!
For our Clinical
Nutrition Program:
Only $75 for 8 weeks, this is only $9.38 a week for an individualized
program!
For all our six
week programs, $24.95, this is only $4.16 a week with unlimited emails to a professional
dietetic counselor.
When you join our program you will receive individualized
attention through your E-mail by a professional dietetic counselor (see more
about our credentials)
Do not confuse us with the other programs out there that supply you (and
hundreds of others) with the same web page meal plan. Our plan is TRULY
for you only, with your weekly personal meal plan sent to you at your e-mail
address. (a small credit card handling fee will be added to
total)
Start your program NOW!
Pay by credit card on our secure order page.
http://www.diet4uonline.com/sign_up_now.htm
Thank You,
The Staff at
Diet 4U Online
questionnaire@diet4uonline.com
http://www.diet4uonline.com
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