Diet
4U Online News Letter
In this issue you’ll find,
1.
Diet Tip of the Month
2.
Quote of the Month
3.
Something New
4.
Nutritional News of Interest (three articles)
5.
Recipe of the month
Diet
Tip of the Month
Virtually
all "crash" diets fail. Chronic dieters seem to be looking for the
magical, easy weight-loss method. Since no such diet exists, those who seek it
are destined to fail. The best diets demand the smallest sacrifices for the
longest time.
Quotations
for Dieters
Chewing Gum
Can Help in Weight Loss, Study Says
BOSTON (Reuters) - Maybe this is why the Doublemint Twins are so skinny.
Researchers at the Mayo
Clinic in Rochester, Minn. have discovered that chewing gum raises your
metabolic rate by about 20 percent, and an all-day sugar-free gum-chewer burns
off the equivalent of 11 pounds of extra weight per year.
Seven students were hooked to
a machine that uses the content of exhaled air to measure how much energy the
body is consuming, according to researchers James Levine and his colleagues.
During a 30-minute rest
period, the researchers calculated that the volunteers were consuming 58
kilocalories per hour.
When each volunteer chewed
sugar-free gum at 100 chews per minute for 12 minutes, the rate shot up to 70
kilocalories per hour. A metronome was used to keep a steady chewing pace.
The effect of chewing gum on
weight control, they said, ''should not be discounted.''
But they warned that a person
would have to chew every waking hour for one year to lose 11 pounds.
The results appear as a
letter in Thursday's New England Journal of Medicine.
Copyright 1999 Reuters Limited. All rights reserved.
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Fitness or
fatness: what matters more?
By Karen
Collins, R.D
Jan. 7 — Several recent studies demonstrate the dangers of
being overweight. Some of this research offers a new perspective on that New
Year’s resolution you made about shedding a few pounds. It suggests that
greater health benefits may come from making lifestyle choices for fitness
rather than from aiming strictly at weight loss.
A
STUDY IN the Journal of the American Medical Association (JAMA) found that
overweight and obese adults face dramatically increased risk for diabetes and
high blood pressure. A New England Journal of Medicine study of more than a
million adults reported that the highest levels of obesity increase cancer
deaths by 40 to 80 percent.
Additionally, a recent review of six major
studies on the risks of overweight published in JAMA adds to the concern. It
noted that more than 80 percent of deaths attributed to overweight occurred with
a body mass index (BMI) of 30 or more. BMI is a way physicians and researchers
express weight in relation to height. A BMI of 30 corresponds to a weight of 180
pounds for someone 5’5” tall, or 207 pounds for someone 5’10.” The New
England Journal study found lowest mortality rates in persons with a BMI of
about 21 to 26 (for someone 5’5,” about 126 to 156 pounds).
Some researchers, however, question how
much risk is really due to weight itself. Studies show that the lowest death
rates are seen in people with the highest fitness levels, regardless of weight.
Studies from the famous Cooper Institute show that those who are fit and
overweight are at less risk than those who are “normal” weight but unfit.
This definitely holds true for heart disease and may even be true for cancer.
These studies also affirm that risk of diabetes and high blood pressure is
clearly fitness-related
So is it the weight or the
lifestyle supporting the weight that’s the real risk? If someone is
overweight, but exercises regularly and eats a balanced, low-fat diet in
appropriate portions, is he or she really at increased risk? Research shows that
there are certain hormonal and physical effects that seem directly related to
weight itself. Loss of 15 to 20 pounds, however, can generally lower health
risks significantly, even though someone may still be well above what we call
“normal” weight. A study in the Journal of the American Dietetic Association
reported that overweight women who lost just one to 19 pounds decreased death
rates by 20 percent (including almost a 40 percent drop in cancer mortality).
Some people push furiously to reach
recommended weight goals, believing that any means necessary are justified.
Their meals become nutritionally unbalanced. Their calorie levels drop so low
that muscle tissue is lost and metabolic rate slows. They lose interest in
exercising. As a result, they undermine their health, and weight loss will most
likely be temporary.
Those who lose weight but remain unfit
generally achieve little improvement in health status. The smarter move,
therefore, is to set lifestyle-related, rather than weight-based goals. Regular
physical activity, along with a low-fat, mostly plant-based diet and appropriate
portions will certainly leave you healthier, even though your “normal”
weight may remain beyond recommended levels. If your excess weight is due to
poor habits, then as you create a new lifestyle, your weight will most likely
decrease as well.
Karen Collins is a registered dietitian
with the American Institute for Cancer Research in Washington, D.C.
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 soy milk. 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.
Soy milk--is rich, cream milk of whole soybeans. Pour over breakfast cereal or
mix half-and-half with dairy milk. Add soy milk 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
soy milk, or to add to baked goods for a protein boost. Using about 15% soy
flour in a bread recipe procudes a dense, moist, nutty-flavored bread.
Soy sprouts--like alfalfa sprouts, can be added to salads and other dishes.
Soy cheese is great in omelettes. Soy flour can be added to pancakes and
waffles. Soy protien 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 protien 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 Asain 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!!
Check
out our newsletter archives HERE
Recipe
of The Month
Classic Italian rice dish. Enjoy this one with a salad and some crusty bread.
Serving Comment: 1/4 of the
recipe
Servings:
4.0
Calories/Serving:
410.88 PCF
Ratio: 9-47-44
ARBORIO RICE,
DRY - dry
8 oz
BROTH, CHICKEN,
LOW SALT, RTS - "Low-Sodium" r-t-s
16 oz
OLIVE OIL - Oil,
olive, salad or cooking
1/3 cup
ONION, RAW -
Onions, spring or scallions (includes tops and bulb), raw
1 medium
GARLIC, RAW -
Garlic, raw
4 cloves
SPINACH, RAW -
Spinach, raw
3 cups
ZUCCHINI, RAW -
Squash, summer, zucchini, includes skin, raw
1 medium
PARMESAN CHEESE,
GRATED - Cheese, parmesan, grated
1/4 cup
PEPPER, BLACK,
GROUND - Spices, pepper, black
1 dash
In
a small saucepan, heat the broth to a boil, and then turn down the heat to low.
In a large saucepan, heat the olive oil over medium heat. Add the minced onion
and garlic and cook until just wilted, about five minutes. Add the rice to the
hot oil, and stir to cover with oil. Turn the heat up to medium-high. Add 1/2
cup of the hot chicken broth to the rice mixture, and stir constantly. When the
liquid has been absorbed by the rice, add the slivered with stems removed
spinach, diced to 1/2" zucchini and 1/4 cup of the broth. Stir constantly,
adding another 1/4 cup of the broth whenever the mixture becomes dry. Don't be
alarmed if a little bit sticks to the bottom of the pan, just keep stirring.
When all of the chicken broth has been added and absorbed, turn off the heat and
add the Parmesan cheese and fresh ground pepper to taste. Stir to mix, and serve
immediately.
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