Diet 4U Online News Letter

In this issue you’ll find,

1. 1. Diet Tip of the Month

2. 2. Quote of the Month

3. 3. Something New

4. 4. Nutritional News of Interest (three articles)

5. 5. Recipe of the month

Diet Tip of the Month

Plan your menus in advance. By knowing what you are going to eat ahead of time, you avoid impulsive high-fat, high-calorie food selections. You also save money, eat better, and lose weight more effectively.

For more diet tips, go to Diet 4U Online’s Tips 4U Changed every Monday

Quote of the Month

"Mere survival is an affliction. What is of interest is life, and the direction of that life." - Guy Fregault

Something New

Check out our new Rings and Awards page. Diet 4U Online is pleased to announce joining three health rings to make it easier for you to get to the best health sites on the web. And while you are there check out the 28 awards we have won for our web site.

Nutritional News of Interest (three articles)

Soybeans, Anti-Aging Wonder
by Dr. John Maher

Looking for a high-protein, low-fat alternative to meat that can actually reduce your cholesterol level, ease menopause and help prevent osteoporosis and even cancer?

Soy protein is a "complete" protein and just as nutritious as animal protein. In those countries where soy is the main source of protein, rates of heart disease and certain cancers (particularly breast, cervical, prostate and colon) are relatively low. Soy also protects against osteoporosis and some symptoms of menopause.

Let's take a look at some ways that you can substitute soy for animal products.

Tofu--made from soymilk. It can be blended, stir-fried, steamed, grilled and baked. Crumble firm tofu into the cheese for lasagna, or add it to chili or spaghetti sauce.

Miso--soybean paste, often put in soups.

Tempeh-made from fermented soybeans, can be made into a spread or pressed into a cake and marinated, grilled or baked.

Soymilk--is rich, cream milk of whole soybeans. Pour over breakfast cereal or mix half-and-half with dairy milk. Add soymilk to coffer in place of milk or creamer. Choose a low-fat product fortified with calcium.

Soy flours--can be used to thicken gravies and cream sauces, to make homemade soymilk, or to add to baked goods for a protein boost. Using about 15% soy flour in a bread recipe produces dense, moist, nutty-flavored bread.

Soy sprouts--like alfalfa sprouts, can be added to salads and other dishes.

Soy cheese is great in omelets. Soy flour can be added to pancakes and waffles. Soy protein powders and soy based meal replacement drinks are convenient and tasty way to increase soy intake. Soy "burgers" are available at most heath food stores. Textured vegetable soy protein can be added to ground beef or turkey recipes. (10% soy in such dishes blocks the formation of cancer causing HCA's, hetero-cyclic-amines, in meat.)

Try to eat some legumes every day. And make soy your most common choice. The average Asian eats one and a half servings a day.

Diet 4U Online is now recommending at least one meal a week using soy. We are incorporating a new soy recipe into each weeks meal plan. Join now and take advantage of the latest breakthroughs in nutrition!!

Obesity Brings On Early Heart Disease, Study Finds
01:27 a.m. Nov 09, 1999 Eastern

ATLANTA (Reuters) - Being obese causes a person to develop heart disease an average of seven years earlier than if they stayed slimmer, and it cuts four years off a person's life, researchers said Monday.

Doctors have long warned that being overweight increases the risk of heart disease. A team at Duke University Medical Center said they had now quantified this.

They looked at 12 years of detailed data on more than 9,000 heart patients, and found they could directly figure how long it would be before a person developed the symptoms of heart disease, such as chest pain and shortness of breath.

The median age of normal weight patients who came to their clinic was 64, overweight patients were 61, while the most obese were 57, they told a meeting of the American Heart Association.

Obesity is calculated using a formula called body mass index (BMI), which divides a person's weight in kilograms by height in meters squared. Someone 5 feet 9 inches tall who weighs 169 pounds has a BMI of 25 while at 203 pounds he or she has a BMI of 30.

A BMI of 24 or less is considered healthy, 25-29 makes a person overweight and 30 or over counts as obese.

The researchers, led by Dr. Eric Eisenstein, also figured out that this earlier heart disease cut years off a person's life -- and they calculated how many.

Normal-weight adults with heart disease had a life expectancy of 78, those who were overweight died at a median age of 77 and the most obese died at 74, they told a meeting of the American Heart Association.

And the heavier the patient, the more likely it was that he or she had high blood pressure, diabetes, high blood cholesterol and a family history of heart disease.

``It's a clear message,'' Eisenstein said in a statement.

``Patients who weigh more than is healthy for them are coming into the hospital earlier because of heart disease, are living with that disease longer and dying slightly earlier than patients of normal weight.''

Achieve your New Years resolutions by joining now for a healthy new year 2000!!

Cholesterol

Many Americans today are faced with the reality of heart disease due to atherosclerosis, or the build up of plaque that clogs arteries. Atherosclerosis is a result of long-term high blood cholesterol levels. “Scavenger cells” on the inside of the artery pick up this cholesterol, combine it with calcium and plaque develops. This build up is generally referred to as the “hardening of the arteries”. 1

Cholesterol is a compound used by the body to make other important and essential compounds, including vitamin D, and the sex hormones testosterone and progesterone. It is also an important component in cell membranes. Finally, cholesterol is used to synthesize bile acids, which are necessary for fat digestion. 2

When a person gets their cholesterol checked, usually they are told three numbers, LDL cholesterol, HDL cholesterol, and total cholesterol, which is the sum of the first two. LDL is also referred to as “bad” cholesterol. LDL is composed primarily of cholesterol. These particles are taken up by the individual cells in the body to be used to synthesize the compounds mentioned previously. When LDL levels are too high, then the “scavenger cells” take them up and begin to form plaque.

HDL also has cholesterol in it, but much less than the LDL. These particles float around in the bloodstream and pick up cholesterol from cells that are dying and take it back to the liver to be excreted. Therefore the more HDLs you have, the better. That is why HDL is often called “good cholesterol”, because it slows the risk of heart disease due to plaque buildup. 3

The blood cholesterol of the average American adult is 205 mg/dl. Levels below 200 are desirable. Blood cholesterol levels above 240 doubles one’s risk for heart disease. Therefore, the National Cholesterol Education Program developed the Step I and Step II diets for treatment to help lower cholesterol levels. Prescriptions for the Step I diet include limiting total fat intake to less than 30% of total calories, limiting saturated fat intake to less than 10% of total calories, and consume no more than 300mg cholesterol per day. The Step II diet is a little bit more rigorous, and is prescribed to individuals that have more seriously elevated cholesterol problems. This diet also limits total fat intake to less than 30% of total calories, but saturated fat intake is restricted to less than 7%. No more than 200mg cholesterol should be consumed per day. 4 Currently, Americans consume approximately 35% of their energy from fat, of which 14% is saturated. 5

Blood cholesterol levels can be controlled and improved in most individuals. However, due to genetic problems, some have more difficulty than others. The easiest and most healthy way to lower cholesterol is through proper diet. The main food factor that is associated with high cholesterol is saturated fat. By reducing saturated fat in the diet, one can lower their LDL cholesterol level by 10-20%. 3 A diet low in saturated fat forces the liver to take up more LDL cholesterol and thus the blood LDL level drops.

There are four techniques that can be used to lower total fat, saturated fat and cholesterol intake from the diet. First of all, you can substitute low-fat foods for higher fat foods, like drinking skim or 1% milk instead of whole or 2% milk. Second, you can decrease the quantity of high-fat foods. If steak is simply irresistible, eat 2-4oz instead of 10-12oz. Next, you can replace high-fat foods with foods lower in fat, like eating beans or legumes in place of red meat. Finally, you can change food preparation techniques, like baking chicken instead of frying it. All four of these techniques result in a decreased total fat intake, decreased saturated fat intake and decreased cholesterol intake. Therefore, any one or combination of techniques can effectively work to lower LDL cholesterol levels. 4

Additionally, the type of fats you consume influence blood cholesterol levels. Polyunsaturated oils which are found in safflower, sunflower and corn oil are effective at lowering LDL cholesterol. Monounsaturated oils which are found in olive and canola oil also lower LDL cholesterol, but not as much as polyunsaturated oils. However, they have an additional advantage--they are not as susceptible to oxidation, and thus aren’t taken up by the “scavenger cells” to make plaque. 1,3

A diet high in soluble fiber can also lower LDL cholesterol levels. Soluble fiber can be found in oat bran, beans, and fruits. In one study done with oat bran, it was determined that it increased the production and excretion of bile acid (which is partly made up of cholesterol). 6 This removal of bile forces the liver to pull more LDL cholesterol from the blood stream to make new bile. 3 Insoluble fiber, like that found in most vegetables and wheat bran, has not been found to lower cholesterol.

Other methods can also be used to lower LDL cholesterol levels, but should be used as a last resort, due to expense and/or possible side effects. Sometimes medications are necessary though when dietary changes are not effective in certain individuals. However, there are some natural methods to enhance your cholesterol profile.

First of all, studies have shown that aged garlic extract can reduce both total cholesterol, LDL cholesterol and blood pressure in individuals that have moderately high cholesterol levels. In this particular study, individuals that consumed 7.2g aged garlic extract per day, after 6 months, experienced a reduction in total cholesterol of 6.1%, and a decrease in LDL cholesterol of 4.6%. Also, systolic blood pressure was reduced by 5.5%. Although there are no clinical side effects to taking the garlic supplements, there is a specific odor associated with supplementation that is offensive to some, in addition to high costs. 7

Other nutrients that may have an effect on decreasing the negative effects of cholesterol are vitamin C, vitamin E, and beta-carotene, due to their anti-oxidative properties. As stated previously, by preventing the oxidation of the various fats, they are less susceptible to being taken up by the scavenger cells to form plaque on the walls of the arteries. 8

Finally, it is important to have sufficient amounts of HDL cholesterol. HDL levels are maintained through adequate exercise and maintaining a healthy weight. In fact, one can increase their HDL cholesterol by 5mg/dl through moderate exercise four times a week for at least 45 minutes. 3

In conclusion, by eating a diet low in saturated fat and cholesterol, choosing to consume polyunsaturated or monounsaturated oils as fat sources, consuming a diet high in soluble fiber, and exercising regularly, most individuals can lower their chances for heart disease by decreasing LDL cholesterol levels, and by raising HDL cholesterol levels. For those who genetically oppose dietary intervention, other options are available, including natural supplements and medications. These should only be used though as a last resort, and in combination with the above measures to ensure healthy living. REFERENCES

1. Jacobson MF. The heart of the matter. Nutrition Action Healthletter. October 1993. 2. Campbell MK. Biochemistry. 2nd ed. Orlando: Saunders College Publishing, Harcourt Barce College Publishers, 1995. 3. Wardlaw GM, Insel PM, Seyler MF. Contemporary Nutrition: issues and insights. 2nd ed. St. Louis: Mosby-Year Book, Inc., 1994. 4. Kris-Etherton PM, Wozniak-Wowk C, Scott LW, Jaax S. Implementation of blood cholesterol-lowering diets using nutrition labels. Topics in Clinical Nutrition 10:14, 1994. 5. Schaefer EJ, Lichtenstein AH, Lamon-Fava S, Contois JH, Li Z, Goldin BR, Rasmussen H, Mcnamara JR, Ordovas JM. Effects of National cholesterol education program step 2 diets... American Journal of Clinical Nutrition, 63:234, 1996. 6. Lia A, Hallmans G, Sandberg AS, Sundberg B, Aman P, Andersson H. Oat beta-glucan increases bile acid excretion... American Journal of Clinical Nutrition, 62:1245, 1995. 7. Steiner M, Khan AH, Holbert D, Lin RI. A double blind crossover study in moderately hypercholesterolemic men that compared the effect of aged garlic extract and placebo administration on blood lipids. American Journal of Clinical Nutrition, 64:866, 1996. 8. Shis ME, Olson JA, Shike M, editors. Modern Nutrition in Health and Disease. 8th ed. Philadelphia: Lea & Febiger, 1994.

Check out our newsletter archives HERE

Diet 4U Online’s Meal Plans are planned using 20% protein, 60% carbohydrates and less then 20% fats with an average of less than 100 mg. Cholesterol a day. Let Diet 4U Online plan your low fat, low cholesterol diet and take the worry from you. Join now at and take advantage of the latest breakthroughs in nutrition!!

Recipe of the month

Apple Walnut Bread Pudding
Silken tofu and soymilk make a moist pudding that can be sliced like a cake

Serving Comment: Serves 12. Serving Size: one slice

Servings: 12.0 Calories/Serving: 103.43 PCF Ratio: 16-55-29

WHOLE WHEAT BREAD, CP - Bread, whole-wheat, commercially prepared 6 slices

SOY MILK - Soy milk, fluid 2 cups

TOFU, FIRM - MORI-NU, Tofu, silken, firm 8 oz

VANILLA EXTRACT - Vanilla extract 1 tbsp

SUGAR, BROWN - Sugars, brown 1/4 cup

APPLE PIE SPICE - 1 tsp

APPLE, RAW - Apples, raw, with skin 2 mediums

WALNUT, ENGLISH, SHELLED - chopped 1 oz

Preheat the oven to 325 degrees. Lightly spray a 10-inch deep-dish glass baking pan or casserole dish with cooking oil spray. In a blender, combine soymilk, tofu, vanilla, brown sugar, and spices and blend well. Add this mixture to the bread cubes and cored and chopped apples in a large bowl and toss together. Pour the mix into the baking pan. Cover and bake for 45 minutes in a preheated oven. Uncover, top with chopped pecans and allow to bake for 15 more minutes. The bread pudding is done when a toothpick inserted in the center comes out clean. Remove from oven and allow to sit for a few minutes. Cut into 12 servings and serve warm. For an easy vanilla sauce use whipped nonfat vanilla yogurt.

For more FREE recipes see our Diet 4U Online Recipe Page A new recipe is added every Monday.

If you have not already signed up for one of our programs, please consider doing so now!!

Our prices are:

For Weight loss and/or Weight Gain/Sports Plan

Only $75 for 12 weeks, this is only $6.24 a week for an individualized program!

For Clinical Nutrition Program:

Only $75 for 10 weeks, this is only $7.50 a week for an individualized program!

Lose weight and feel healthy for the new millennium.

Please E-mail us for the address to send your check to or go to Sign Up Now secure server and pay by credit card. Achieve your goals in 2001!!

Thank You,

The Staff at Diet 4U Online

questionnaire@diet4uonline.com

Diet 4u Online, Weight loss, Sports and, Medical Nutrition

You are receiving this complimentary newsletter as our Thank You
for requesting a personal assessment from Diet 4U Online.
TO UNSUBSCRIBE, send an email request to: mailto:unsubscribe@diet4uonline.com

Go here to see our main page: Diet 4U Online News letter archives