Diet
4U Online News Letter
April 30, 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 May
5.
Nutritional Articles of Interest (two articles)
ü Magical Steps to Weight Management
ü Working towards a healthier lifestyle
6.
Recipe of the month
Diet
Tip of the Month
Quotations for Dieters
"Obstacles are those terrifying things you see when you take our eyes off your goal." - Anonymous
Something New!!
Check out our Nutrition and Health headlines, automatically
bringing you the latest nutrition news stories daily!!
Go down to Recent Press Releases and give it a little time to refresh.
Come back daily for the latest health news!
http://www.diet4uonline.com/news.htm
P.S. If you have our
(Free) Downloadable nutrition
software from Diet 4U Online, we have now made all six editions available.
If you don’t have it yet, make sure you get our free,
downloadable software package that provides convenient access to the entire USDA
Nutrient Database. You can download
it here: http://www.diet4uonline.com/download.htm
Easter Sunday is a great time to talk about fresh springtime foods, as well as eggs and food safety. The American Egg Board celebrates "Egg Salad Week" the week following. For more info: www.aeb.org
Better Sleep Month: sponsored by the Better Sleep Council to emphasize the importance of good sleep and to educate the public about the relationship of sleep to health, fitness and well-being. "Eating right, exercising, and sleeping well make up the triumvirate of health." For more info, including a guide to better sleep: www.bettersleep.org
National Bike Month: sponsored by the League of American Bicyclists; designed to promote the bicycle as an environmentally-friendly transportation alternative, a personal wellness vehicle, and a fun recreational activity. For more info: www.bikeleague.org
National Physical Fitness and Sports Month: sponsored by the President's Council on Physical Fitness and Sports to promote fitness activities and programs. For more info: 202-690-9000; or: http://www.surgeongeneral.gov/ophs/pcpfs.htm
National Strawberry Month - FMI visit http://www.calstrawberry.com
National Herb Week - (7-14th) Annually ending on Mother's Day - FMI visit http://www.iherb.org/
National Running and Fitness Week (13-19): sponsored by the American Running and Fitness Association, this national public education campaign exists solely to help people to get active. Physical activity, or lack of it, has a profound impact on health, and regular workouts reduce the incidence of mental and physical illness and can cut health care costs. For more info: 1-800-233-4886; or: http://www.arfa.org or http://www.americanrunning.org/programs/runfitweek.htm. For runner's tips and over 9,000 running links, see http://www.run-down.com
Think Positive!
• Believe that the magic is within the individual, not a fad diet
or pill. You can do it!!• Avoid negative self talk. "I am ready to change my lifestyle
and today is the best day to start"Environmental Control
• Find a buddy or group of friends who will commit themselves to a change in lifestyle i.e. better diet, more exercise
• Keep the right foods on hand. Suggestions include: plenty of
fruits and vegetables, whole grains, dried beans, nonfat dairyand fish or lean poultry. Plan meals and make a shopping list
so you are eating more meals at home.• Pick restaurants that offer a variety of healthy menu items
such as vegetable soups and salads.The Right Strategies
• Avoid fad diets - follow a healthy lifestyle.
• Eat only when hungry. Smaller, more frequent meals are better
than one or two large ones if you are trying to lose weight.• Use the Food Guide Pyramid and make whole grains, fruits
and vegetables the base of your diet.• Stay hydrated by drinking at least 8-10 glasses of water per day.
• Eat a healthy breakfast every day.
• Exercise for at least 30 minutes most days of the week.
Sounds like they are talking about Diet 4U Online:>)
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!!
It’s not too late to get in shape for the beach.
Start now!!
You don’t have to sacrifice
flavor or your enjoyment of food when trying to
work towards a healthier lifestyle. Striving to improve your overall health
and fitness through exercise, good nutrition and other lifestyle changes can
be enjoyable and flavorful. Thankfully, the days of the "diet platter"
are
gone forever.
Some changes are easy to make; choose leaner cuts of meat, like pork
tenderloin and boneless, skinless chicken breast. Sauté meats and vegetables
in half the usual amount of fat—or try a non-stick cooking spray instead.
Gradually incorporate reduced fat dairy products, like milk and sour cream,
into your recipes instead of the full fat versions. The reduced fat cheeses,
now readily available, work especially well in dishes like tacos, casseroles
and tortilla roll-ups. Be adventurous, try new foods, and expand your
tastes. Remember to be flexible. Balance your exercise and food intake over
several days, and don’t get stressed out or frustrated over one meal or one
day.
Keep in mind that all fat is not bad. Salmon and blue fin tuna are higher in
fat than many other fish including flounder, orange roughy and perch. The
fattier fish tend to be darker in color and have a higher level of omega-3
fatty acids, which offers heart-healthy benefits.
from appetizers, breads, entrées, side dishes and desserts, you can find a
recipe to suit your tastes.
At Diet 4U Online we’ve gathered our best
recipes containing 300 calories or
less per serving, and less fat, cholesterol and sodium. Check out our
healthy orange roughy recipe at the bottom of this
news letter.
Relax and enjoy, being fit and healthy is not about denying yourself flavorful
food!
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Recipe
of The Month
Crunchy Orange Roughy
Low fat, low calories, mock fried fish dish.
Serves 4 • 1/4 of total recipe
168.81 Calories per serving. • PCF Ratio: 49-43-8
Protein per serving: 19.96 g • Carbohydrate per serving: 17.58 g • Fat per serving: 1.39 g
Ingredients:
1/2 tsp - BASIL, GROUND
1/4 cup - BREAD CRUMBS, PLAIN, dry, grated
1/4 cup - CORNMEAL, WHITE, ENRICHED, DEGERMED, self-rising
1 eggwhite (large) - EGG WHITE, CHICKEN, RAW, fresh
1 tsp - LEMON PEEL, RAW
1/4 tsp - LEMON PEPPER SEASONING, NO SALT
1 lb - ORANGE ROUGHY, RAW
1/8 tsp - SALT, TABLE
1/4 cup - WHEAT FLOUR, WHITE, ALL-PURPOSE, enriched, bleached
Recipe Directions:
1) Beat the egg white until frothy. 2) Combine the bread crumbs, cornmeal, lemon peel, and basil. 3) In a shallow dish, combine the flour, salt, and lemon pepper seasoning. 4) Dip the fish fillets into the flour mixture to coat one side of the fillet. Shake off any excess flour mixture, then... 5) Dip the covered side of the fillet into the egg white, then... 6) Coat the covered side of the fillet with the bread crumb mixture. 7) Spray a shallow baking pan with vegetable oil cooking spray. Lay the prepared fillets side-by-side, coated sides up. Tuck in any thin edges. 8) Bake at 450 degrees for 6 to 12 minutes. (Fish is ready when it flakes easily with a fork.)
Nutrient Analysis:
|
Calories: |
168.81 |
Protein: |
19.96 |
Carbs: |
17.58 |
Total Fat: |
1.39 |
|
Sat Fat: |
0.13 |
Cholesterol: |
22.68 |
Sodium: |
332.50 |
Fiber: |
1.11 |
For more FREE
recipes see our Diet 4U
Online Recipe Page A new recipe
is added every Monday.
Our prices are:
Only $75 for 12 weeks, this is only 89 cents a day for an individualized program!
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Nutrition Program:
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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.
Go to our Sign Up Now to pay on a secure server by credit card, or E-mail us for an address to send your check to today and get in shape for the holidays!!
Thank You,
The Staff at
Diet 4U Online
questionnaire@diet4uonline.com