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Diet 4U Online
October 29, 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 November
5.
Nutritional Articles of Interest (two articles)
ü Tips for Thanksgiving
ü
No supplement will give you the body of your dreams
6.
Recipe of the month
Diet
Tip of the Month
"Skinful" rhymes with "sinful." Always remove the skin from turkey or chicken before cooking. Give preference to white meat over dark meat. Avoid eating the organ meats.
Quotations for Dieters
"We lie loudest when we lie to ourselves." - Eric Hoffer
Something Free For You!!
Diet 4U Online is pleased to offer you a set of pages we hope will be of benefit to you:>) They are "Desirable" Weight Charts for Men and Women, "Desirable" Percentage Fat Content for Women and Men, Exercise Calorie Expenditures - Sorted by Activity and Intensity. Tell all your friends, they are free to all!! You can find links to the five charts here:
National Fig Week - November 1-7 - Always the first through the seventh - sponsored by the California Fig Advisory Board. FMI call 800-588-2344 or visit http://www.californiafigs.com
National Peanut Butter Lovers' Month - http://www.peanutbutterlovers.com/
Tie One On for Safety Campaign (November 1st - Jan 1st): sponsored by Mothers Against Drunk Driving (MADD). For more info: www.madd.org
Election Day (7th)
National Split Pea Soup Week (4-10) - The second week in November is National Split Pea Soup Week (NSPSW). For more information, fun tips, and recipes, visit http://www.pea-lentil.com. This week has been celebrated since 1969.
Random Acts of Kindness Week (5-12) http://www.actsofkindness.org/
World Kindness Day - (12) Refer to: http://www.actsofkindness.org/
Great American Smokeout (15): sponsored by the American Cancer Society and celebrated annually on the Thursday before Thanksgiving. For more info: 1-800-ACS-2345; or: www.cancer.org
National Family Week (18-24): Always the week of Thanksgiving - sponsored by Family Service America. For more info: www.alliance1.org or call 800-221-3726.
New & Noteworthy:
http://www.treefort.org/~rgrogan/web/flagpic.htm
- flag images and flag
coloring sheets for kids
Thanksgiving Day (22): lots of opportunities to "talk
turkey."
http://www.fabulousfoods.com/holidays/thanksgiving/thanksphotos.html
-
great tips on how to take better photos of your meal and family at
Thanksgiving time
http://www.marthastewart.com/page.jhtml?type=content&id=channel1423&catid=cat286
- Martha's tips for a Thanksgiving Fruit Centerpiece.
http://www.marthastewart.com/page.jhtml?type=content&id=channel1294&catid=cat286
- Martha's tips for Thanksgiving kids' tables - keeps 'em busy during the
http://abcnews.go.com/sections/living/MensHealth/menshealth_39.html
- great
tips on holiday appetizers
 | Use sugar-free gelatin instead of regular
gelatin in your favorite salad (8 versus 70 calories per 1/2 cup serving)
| Use fat-free soup in your favorite casserole
(fat free mushroom soup has 70 calories per 1/2 cup serving vs. 120 for
the regular)
| Use chicken bouillon to simmer the celery
and onions for your turkey stuffing -- instead of sautéing them in
butter. (one bouillon cube has 5 calories, a tablespoon of butter has 102
calories)
| Try low-calorie cranberry juice cocktail (40
calories per 8 oz. serving) in place of the regular (140 calories).
| Light sour cream (35 calories per 2
tablespoon serving) has about half the calories of regular sour cream (60
calories per serving). Fat-free sour cream has 25 calories per serving.
| Fruit pie filling has 90 calories per 1/3
cup serving; the light version has 60 and the new no-sugar-added version
only has 35. | |
Have a great and healthy Thanksgiving,
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 Holidays.
Start now!!
By ALINE McKENZIE / The Dallas Morning News
A generation ago, ordinary people who wanted to supplement their diets took
vitamin pills. Hardcore athletes swallowed raw eggs and ate lots of meat.
These days, thousands of supplements are available – pills, powders, drinks,
and creams that promise to burn fat, give you "ripped" muscles, make
you
faster, stronger, better. It's a $27 billion-a-year industry, according to a
recent congressional hearing.
And for the most part, it's based on hype and the tremendous desire of the
public for a "magic pill" that will make them thinner or stronger,
researchers say.
Supplement users who suffer a serious harmful effect or illness that they
think is related to supplement use should call a doctor or other health-care
provider, and the FDA's MedWatch at 1-800-FDA-1088 or fda.gov/medwatch/
"We know that the magic pill is exercise," says Dr. Patricia Chandler,
a
family physician and sports-medicine specialist at the University of Texas
Southwestern Medical Center at Dallas.
Unfortunately, many people take supplements as
a replacement for good
nutrition and exercise, rather than – as the name implies – a supplement,
says Conrad Earnest, Ph.D., a research director at the nonprofit Cooper
Institute who used to work in the supplements industry.
"Anyone who's taking more than three supplements a day should think about
what they're doing," he says. "Anything more than five, it's
ridiculous."
Partly feeding the hype is that many
supplements have shown promise in one
or two preliminary studies, but when more studies are done, little or no
effect is proven. Even then, the effects are often very modest. A supplement
that "boosted weight loss by 50 percent" may simply mean that those
who took
it lost, say, six pounds instead of four.
There are legitimate times to use supplements,
says Dr. Earnest, an exercise
physiology researcher. Athletes definitely need more protein than sedentary
people, so a protein powder is a simple, low-fat way to add that to the
diet. Dr. Earnest also takes vitamins C and E for their antioxidant
properties.
And some supplements do help some people with diseases or dietary
deficiencies – coenzyme Q10, for instance, helps people with lung disorders,
but has no athletic effect on healthy people, studies show.
But otherwise, Dr. Earnest warns, people who take multiple supplements are
tampering with their body chemistry – and their wallets – in ways that might
be safe and effective, but might also be unsafe or ineffective.
Ephedra is popular because it's natural. But
it's also a powerful stimulant
implicated in at least 17 deaths and banned by many athletic organizations,
including the National Football League. One 19-year-old man with no previous
history of heart problems had a heart attack after taking ephedra. Teen
athletes are especially susceptible to the lure of supplements, both legal
and illegal, Dr. Chandler says.
Androstenedione ("andro") and its
relatives are particularly tempting, since
they're supposed to raise testosterone levels in the body – and, unlike
testosterone itself, they are legal. But the body's powerful feedback
mechanisms instead tend to divert the andro to estrogen and other
"female"
hormones in men, Dr. Chandler says.
"I try to scare them with 'You're going to grow [breasts] or your
[testicles] are going to recede, or you're going to talk in a high voice,'
"
he says.
The bottom line is that no supplement will
give you your dream body without
the commitment of eating right and exercising. And if you eat right and
exercise, then you probably don't need supplements.
Diet 4U Online puts all the latest nutritional research into their meal plans, without supplements!
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6 to 8 pound fresh turkey breast, bone in4 tablespoons light butter (50% calorie reduction), softened
1 teaspoon dried sage leaves
1 teaspoon dried thyme leaves
1 tablespoon chopped parsley
2 teaspoons sea salt
1/2 teaspoon black pepper
1 clove garlic, finely minced
Vegetable oil or olive oil spray
Salt and freshly ground pepper
Wash and pat dry the turkey.
Using fingertips, carefully loosen the skin on each side of the top part of the breast to make a "pocket" between the skin and the meat.
With a fork, blend the butter with the herbs, salt, pepper and garlic. Divide the mixture in half and with fingertips, carefully slide half of it under the skin on each side of the breast.
Spray outside of the breast with the vegetable spray. Season the cavity area well with salt and pepper.
Place, with cavity down, on a rack in a shallow roasting pan. Roast in the center of a preheated 400 °F. oven for 1 hour.
Reduce to 375 °F. and continue roasting until thermometer inserted in thickest part of the meat registers 165 - 170 °F. The turkey breast should be a dark golden brown.
Let sit 15 minutes before carving.
Makes 8 to 10 servings.
| Calories | 241.08 | Fat—total | 3.29 g |
| Protein | 49.65 g | Saturated Fat | 0.83 g |
| Carbohydrates | 0.21 g | Vitamin AR RE | 28.36 RE |
| Dietary Fiber | 0.08 g | Vitamin C | 0.47 mg |
| % Calories from fat | 13% | % Calories from carbs | 0% |
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Thank You,
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Diet 4U Online
questionnaire@diet4uonline.com