Note: This
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Note: This
monthly newsletter is sent only to subscribers
who requested it. To un-subscribe see below.
Diet 4U Online
August 28, 2001
In this issue you’ll find,
1.
Diet Tip of the Month
2.
Quote of the Month
3.
Something New
4. Editor's Picks for September
5.
Nutritional Articles of Interest (two articles)
ü 25 New Ideas for Losing weight
ü The Importance of Water, are You Drinking Enough?
6.
Recipe of the month
Diet
Tip of the Month
Be aware that positive as well as negative feelings can trigger an urge to eat. Learn to celebrate or reward yourself with something besides a piece of candy or a special dinner.
Quotations for Dieters
Something New!!
Diet 4U Online is pleased to offer you a "Health Links For You". We are always looking for new, informative, and useful links to provide you with the latest and best internet sites on the web. If you have a favorite site that you think would be a valuable resource for others, please e-mail us with the address.
Labor Day (3rd): a golden opportunity to address food safety issues at the nation's last big barbecue weekend.
http://www.dol.gov/dol/opa/public/aboutdol/laborday.htm
- the history of
Labor Day - from the US Dept of Labor
http://www.intelihealth.com/IH/ihtIH/WSIHW000/325/14272.html
- excellent
article on healthy picnics, Interactive Picnic Meal Planner (shows
nutritional value of healthy picnic meals), healthy summer recipes
Mushroom Month: Visit this site for information on how they grow, varieties, preparation, and handling tips. You'll even find delicious recipes that are easily searched by variety, cuisine and course. www.mushroomcouncil.org.
Cold and Flu Campaign: sponsored by the American Lung Association; a great opportunity to discuss chicken soup, vitamin C, and herbal therapies promoted to help sufferers. For more info: 1-800-LUNG-USA; or: www.lungusa.org
Food Safety Education Month: sponsored by the National Restaurant Association Education Foundation and the International Food Safety Council. For more info: 1-800-765-2122; or: http://www.foodsafetycouncil.org; or: www.restaurant.org
Healthy Aging Month: sponsored by the Educational Television Network, Inc. For more info: 203-834-9888.http://www.healthyaging.net
National Honey Month - see http://www.nhb.org/honmon/newsdex.html
National Rice Month - 5 of the best links to Rice information on the
Internet; includes companies,
associations/councils and cookbooks - http://www.usarice.com
- http://www.riceweb.org/ - http://www.tinkyada.com/
- http://www.unclebens.com/frame_site.html
- http://www.kitchenlink.com/cgi/public_frames?page=rcprice
National Grandparents' Day (9th): Celebrated annually on the first Sunday after Labor Day. A wonderful opportunity to celebrate and share traditions; or focus on nutritional needs of our older loved ones. For more info: www.grandparents-day.com
National 5-A-Day For Better Health Week (9-15): jointly sponsored by the Produce for Better Health Foundation and the National Cancer Institute; contact the Cancer Information Service for info: 1-800-4-CANCER; or: www.dcpc.nci.nih.gov/5aday; or www.5aday.com
http://www.dole5aday.com/COOK/COOKBOOK.html
- really fun 5 A Day recipes
Family Health and Fitness Days -- USA (24-25): sponsored by the Health
Information Resource Center, a national clearinghouse for consumer health
information to promote participation in health and fitness activities. For more
information: 1-800-828-8225; or: www.fitnessday.com
Fun potato adventures and games for kids. Better still, this site has
a "translate to
Spanish" feature so you can have recipes using potatoes in Spanish. http://www.idahopotato.com/SpuddyBuddy/SB_index.html
http://www.yochee.com/yochee/yochee.htm
- tips on using Yogurt Cheese from
the Goldbecks
http://www.wholehealthmd.com/refshelf/items_index/0,1538,FO,00.html
-
excellent online reference library for food
1) Timing is everything. The kids are back in school, now is the time to concentrate on yourself..
2) Define your weight-loss goals and plan how you want to get there. Just like any road trip, you need a map. Write down how much weight you want to lose, how you want to feel and determine a reasonable time frame in reaching those goals.
3) Feed your head: use your imagination to picture yourself slim and healthy. Plus, rework your inner dialogue, replacing negative thoughts like "I hate exercise" with more positive, encouraging words.
4) Fill up on information. Rather than just blindly following the latest fad diets, bone up on nutrition, weight loss and fitness facts. You'll probably discover some nuggets of information that will help you reach your personal goals more easily.
5) Go whole. If you're bored with counting calories or fat grams, simply focus on eating whole foods, like fruit, vegetables, whole grains and legumes. Choosing an apple over a slice of apple pie or a baked potato instead of fries is a no-brainer way of getting the right stuff into your diet.
6) Divide and conquer. Turn your three meals into six, by dividing them up. Eating six mini meals over the course of the day is an effective way to keep appetite under control and energy up.
7) Mix it up with veggies. Sneak big portions of vegetables into favorite dishes, to increase nutrition and decrease fat and calories. For example, mix a small serving of macaroni and cheese with a large serving of broccoli. It'll fill you up with good stuff, and your tastebuds won't be deprived.
8) Go "low" instead of "no." A little fat in the diet helps us feel satisfied. If you get hungry again soon after eating, try adding some low-fat foods with every meal.
9) Don't leave eating to chance. Plan ahead for temptation -- carry a healthy snack in your purse or in the car, have all the ingredients ready to whip up that nutritious dinner when you get home. Take it one step further by planning all of your day's meals in advance, too.
10) Party smartly. After eating a few hors d'oeuvres, sneak off to the bathroom and brush your teeth. It won't be quite so appealing diving into more spinach dip if your mouth tastes minty fresh.
11) Switch hands. When it comes to finger foods, use your non-dominant hand to eat them with. The conscious effort you make will slow down mindless munching.
12) Get in a pickle. Pickles are a good low-cal, flavorful snack.
13) Take ten. Most cravings pass in 10 minutes, so next time the Cookie Monster rears its head, have a plan of distraction: take a walk, meditate, or call a friend.
14) Candy for dessert. Pop a sugar-free candy after dinner to curb that desire for dessert.
15) Get enough sleep. Sometimes people eat for "energy" when what they really need is a nap. Make sure you're getting enough zzz's every night.
16) Get wet. Dehydration is frequently mistaken for hunger. Drink at least 8 glasses of water a day.
17) Take a seat to eat. Never eat standing up, as you're less likely to pay attention to what and how much you're consuming.
18) Get on the good side. When you eat out, order extra sides of veggies and steamed rice; eat mostly from that plate, and less of the main dish.
19) Stay single. Single servings give you instant portion control. One fudgesicle, for example, is less dangerous than a pint of ice cream.
20) Heat it up. Spices such as pepper and horseradish not only add flavor with almost zero calories, they also boost your metabolism.
21) Get the sensation. If you're craving ice cream, maybe you want something creamy. Try frozen yogurt or cottage cheese instead.
22) Be aware of ringers. Those low-fat versions of higher fat foods often contain more hip-padding calories.
23) Slurp some soup. It's filling and forces you to eat slowly.
24) Cut out alcohol. Besides adding calories, it slows down fat burning.
25) Include favorites. Deprivation only leads to overindulgence later. Schedule a favorite treat on occasion and really savor it.
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.
Now is the time to start planning for the holidays!!
The Importance of water, are you drinking enough?
We all know that water is important but I've never seen it written down like this before. 75% of Americans are chronically dehydrated. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. Even MILD dehydration will slow down one's metabolism as much as 3%. One glass of water shuts down midnight hunger pangs for almost 100% of the dieters studied in a U-Washington study. Lack of water is the #1 trigger of daytime fatigue. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. Drinking 5 glasses of water daily decreases the risk of colon cancer by! 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer. Are you drinking the amount of water you should every day?
Diet 4U Online puts all the latest nutritional research into their meal plans!
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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 Individualized weight loss program. This 12 week program is planned using 20% protein, 60% carbohydrates and less then 20% fats with an average of less than 100 mg. Cholesterol a day. You will receive 12 weeks of meal plans, recipes and shopping lists as word doc. each week in your email. These meal plans will be calculated on YOUR likes and dislikes and YOUR life style. You will receive a FREE assessment and calorie expenditure guide, plus you will also receive a graph of your progress each week, and unlimited counseling from one of our registered ADA consultants. You can read more here: http://www.diet4uonline.com/weightloss.htm
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Rice Frittata
It's easy to keep all these ingredients on hand, then prepare this simple recipe when you can't get out to the store but want to enjoy a wonderful meatless meal.
Makes 4 servings
1/2 cup finely chopped onion
1/2 small garlic clove, minced
2 eggs
3 egg whites
1/2 cup cooked long-grain rice
2 large dried figs, finely chopped
3/4 ounce freshly grated Parmesan cheese
1/4 teaspoon dried thyme leaves
2 teaspoons olive oil
Spray medium nonstick skillet with nonstick cooking spray; heat. Add onion
and garlic; cook over medium-high heat, stirring frequently, 5 minutes, until
onion is softened.
In large bowl, with fork, combine eggs and egg whites; stir in rice, figs,
cheese, thyme and onion mixture.
In same skillet, heat oil; add egg mixture, tilting to cover bottom of pan. Cook over medium-high heat 3-4 minutes, until underside is set, lifting edges with spatula to let uncooked egg flow underneath.
Slide frittata onto plate; invert plate and frittata into skillet. Remove plate; cook frittata 2-3 minutes, until browned on bottom.
Transfer to serving platter; cut into 4 equal wedges.
SERVING (1 WEDGE) PROVIDES PER SERVING: 164 Calories, 7 g Total Fat, 2 g Saturated Fat, 110 mg Cholesterol, 174 mg Sodium, 17 g Total Carbohydrate, 1 g Dietary
For more FREE
recipes see our Diet 4U
Online Recipe Page A new recipe
is added every Monday.
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Only $75 for 12 weeks,
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Nutrition Program:
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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
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Do not confuse us with the other programs out there that supply you (and
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Thank You,
The Staff at
Diet 4U Online
questionnaire@diet4uonline.com