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Aside from all the crazy diets out there. A truly good diet is one that supplies calories for
energy, and a proper balance of charbohydrates, proteins and fat.
These are important because they provide the energy and materials required for building
and maintaining ones body tissues.
Excess calories in the form of fat are of no use since fat can neither be converted to
carbohydrates or protein for building muscle. Protein, minerals and water all are necessary
for building new tissues or to repair those already built. Vitamins and minerals act as body
regulators by promoting processes like oxidataive metabolism and normal functioning of
nerve and muscle.
Understanding this, one should take in the necessary quantities of calories according to
the energy being used during activity; Follow the principles of balanced nutrition with
reference to the kind of sport or intensity of the physical output; Choose the proper form
of nutrition; Possibly consider individualized nutrition.
The A.M.A. says cardiovascular disease is the leading cause of death among Americans,
killing approximately 40% of the U.S. population. About half of these deaths are due to coronary
heart disease. What the medical community has dubbed a "heart-healthy" diet has demonstrated
the many benefits of reducing our total intake of dietary fat, saturated fat and cholestrol,
and increasing fiber intake. Studies conducted over the past 25 years have shown that
adding soy protein to the diet, or replacing animal protein in the diet with soy, lowers blood
cholestrol levels significantly.
Approximately one out of every four people in the U.S. dies of some form of cancer every year,
and approximately one out of three people will develop cancer in their lifetime. Of the many
life-style factors that contribute to the variations in the cancer mortality rates, diet may be one
of the most important.
Part two next month.
The soy revolution brings with it what researchers have
demonstrated to be many advantages over animal protein.
Soy is lower in saturated fat and has shown itself to be a sound
nutritional alternative to cholestrol-laden foods. And while
some nutrition experts say you need at least 40 grams of
protein a day to maximize health benifits, as little as 25
grams can be beneficial, and easy to fit into a healthy
american diet of grains, fruits and vegetables.
Soy is a good source of ingredients that may protect against
cancer and heart disease. Although the Japanese and Chinese
cultures have long used soybean products as their primary source
of protein, western cultures are just catching on. And why not?
Soy has been around for some five thousand years, and while no
single food is a panacea for all of our nutritional ills, a recent review
of 38 clinical studies indicates that a diet rich in soy protein can
have a positive effect on our health.
On February 1, 1994, Mesa, Arizona was host to more than 250
scientists, nutritionists, and health care professionals who
gathered to exchange information and results of an
extensive decade- long period of research on the longest
living, healthiest people in the world. Soy was discovered
as the common denominator in their health success. Soy
phytochemicals were linked to good health.
In the forfront of soy research is Dr. E. Mindell, Ph. D.,
nutritionist, pharmacist and master herbalist. Dr. Mindall
has spent nearly 30 years in the business of helping people
get healthy the natural way. He is the author od such bestsellers
as "The vitamin Bible", "the Soy Miracle", and his latest,
"The Anti-Aging Bible".
Disillusioed with drugs and sickness as a young pharmacist,
he began to experiment with vitamins to see their effects
on his own daily stress and illness, and was immediately
intrigued by the benefits.
His interest in soy took him to japan to gather information.
What he learned is now being put to the test with the recent
creation of an exclusive group of nutritional formulas that
synergistically incorporate the soy phyochemicals that
may have a radical effect on many health problems.
Part three next month.
A licorice root extract, sold in health food stores(one company sells it as DGL), in head to head
studies with Zantac in treating ulcers, not only outperformed the expensive anti-ulcer drug, but
has no known side effects. Once again, mother nature seems to have come around to leave others
in the dust of her impeccable performace. Some readers may want to discover how to grow licorice
root; in such a case, mother nature neither charges nor overcharges
Octacosonal is a 28 carbon alcohol found naturally in wheat germ oil. Many years ago, a researcher
named Dr. Thomas Cureton was seeking substances which would possibly improve the ability
of athletes to perform in their sport.
While experimenting with a group of swimmers, he noticed an increase in the swimmer's endurance
when given wheat germ oil as a food supplement. He then attempted to isolate the endurance factor
found in the oil.
At first he thought it was the high natural vitamin E content, but this was later discounted. He then
hypothesized that the key endurance promoting factor in the germ oil was the wax like substance
octacasonal.
Unfortunatly, Cureton's research was seriously flawed. In fact, the truth is that there is absoluetly no
evidence that octacosanl has any endurance promoting benefit at all. This last fact has led the
principal purveyer of wheat germ oil, to place a disclaimer in their ads warning consumers that
earlier research touting the benifits of octacasonal have more or less not stood the proverbial test
of time.
Wheat germ oil is, however, an excellent source of unsaturated fatty acids including linolenic acid,
which is converted in the body to the "fish oil" EPA.
Oat bran contains a large amount of soluble fiber. It became popular when food companies caught wind
of scientific studies connecting soluable fiber intake with lowering ones cholestrol values. This
cholestrol lowering effect is benefical for individuals prone to heart disease.
Fiber is a loose term denoting the substanse in plant food that are not digested by humans.
Not all fiber has similar effects. For example wheat bran has little cholestrol lowering
ability but acts on the colon to speed transit time of foods and reduce the risk of certain
forms of cancer. Oat bran, along with pectin (found in apples) has greater cholestrol lowering
effects.
While many processed foods list oat bran as one ingredient, beware of other cholestrol
elevating and medically harmful products that also may be present. These include whole
eggs and saturated tropical fats such as palm, palm kernal and coconut oils. These
have all been shown to elevate blood cholestrol levels thereby increasing the risk
of heart diease. A healthier and cheaper method of increasing soluble fiber would
be the inclusion of oats, oat bran and selected fruits and vegatables.
Most clinical reports are concerned with the influence of the lack of fiber in the diet on
health and disease. The question of whether excessive fiber might be harmful remains
to be answered. People who have marginal or inadequate intakes of vitamins and
minerals may be likely to develop nutrient deficiencies on high fiber diets. A good
guideline to go by is the 25 grams per day recommended by the American Cancer
Society.
As good as french fries and hamburgers tast at tyour local fast food establishment, they're
killers. There is too much salt and fat.
Burgers usually contain anywhere from 500 to 1200 mgs of sodium. That's a lot when you think
that your normal amount for a day is no more than 2000 mgs.
Fries are around 100 to 200 mgs, depending on the amount of salt used.
The optimal calorie distrbution is 65% carbohydrates, 25% protein and 10% fat. With those
numbers to play with, understand that fast food burgers are 35% carbohydrates, 20% protein
and 45% fat. The fries are half fat and half carbohydrates, and little if any protein.
So if you want to keep your diet in balance, eating a burger and fries should be thought
about twice.
And don't think chicken, roast beef sandwiches and even those fish and chip lovers are
escaping any of this because you're not.
Understanding that most of us love the tast of fast foods, the best suggestion we can
give you is, if you can't eliminate them altogether, eat as little as possible.
Ingredients:
Cooking instructions
Preheat oven to 325 degrees. Lightly oil a 9" x 13" baking pan. Slice apricots and place
in a small bowl with boiling water. Set aside. Combine next 7 ingredients in mixing bowl.
Add oil and mix to crumbly consistency. Reserve 1 1/4 cups of crumb mixture. Press
remaining crumb mixture into bottom of pan. Bake for 10 to 12 minutes. Set aside. Drain
apricots, reserving 2 tablespoons of soaking liquid. Place apricots, reserved liquid, brown
sugar and strawberries in a medium size saucepan. Bring to a boil over medium heat.
Reduce heat, ad almond extract and simmer until beries are thawed, about 2 minutes.
Disolve cornstarch in water and add to fruit mixture. Simmer and stir until thickened,
about 3 minutes. Spread into prebaked crumb crust and top with reserved crumb mixture.
Bake until golden brown, about 15 minutes. Cool in pan. Cut and serve.
Total time: 40 minutes
These simple burritos make use of pantry staples -- canned beans, canned or frozen corn, and
jarred salsa -- and require only minimal cooking.
Ingredients
Empty beans and corn into bowl; stir in cumin, onion or scallions, tomatoes, and cilantro.
Season with salt and chili powder to taste. Pile onto tortillas, sprinkle with soycheese,
and heat in oven until cheese is melted. Top with salsa and soy sour cream.
Preperation time: 15 minutes
Athletes require a well balanced diet that's low in fat, adquate in protein, and high in
complex carbohydrates. Try this from Simply Fit.
Ingredients
Cooking instructions
1. Combine 5 egg shites and rice; mix thoroughly.
2. Spray pie tin with non-sticking spray and form rice/egg mixture into crust.
3. Place under broiler for 5 minutes or until lightly brown.
4. Mince vegetables and combine.
5. Place drained scallops and vegetables into pie crust.
6. In a blender combine nonfat milk, spices, and 7 egg whites. Blend until smooth.
7. Pour over scallops/vegetable mixture to completely cover.
8. Place in 350 degree oven for 30 minutes.
9. Drain excess liquid from quiche.
10. Sprinkle lightly with parmesan cheese and cook till firm and brown.
11. Cool slightly and serve.
Makes 6 servings
The following drinks are quick to make and will supply a bounty of nutrients.
The nuts in this drink supply essential fatty acids necessary for good health as well as vitamin E.
Studies show that vegetarians who include nuts in their diet suffer less heart disease. Blended
at breakfast, this drink should keep you felling full all morning.
Blend nuts and water first until smooth. Then add the rest of the
ingredients and blend.
Makes 3 servings.
356 calories, 17 grams protein, 23 grams fat, 77 grams carbohydrates
per serving
This is a very low fat drink. It conatins fiber, protein, vitamin C and
potassium. A very effective weight loss drink. This drink can
substitute lunch.
Peel banana and oranges. Mix all ingredients in a blender.
Drape a slice of orange over the glass edge.
Makes 3 servings
241 calories, 6 grams protein, 1 gram fat, 49 grams carbohydrates
per serving
This drink provides plenty of calcium but hardly any fat.
Drink is as a late night treat or quick breakfast.
Mix all the ingredients in a blender.
Makes 3 servings
133 calories, 6 grams protein, less than 1 gram fat, 27 grams
carbohydrates per serving
Cooking instructions
- Preheat oven to 350° F - Melt the chocolate and cool for 10
minutes - Cream butter and sugar until light and fluffy and add
eggs one at a time - Stir in vanilla and melted chocolate, beat
well - Stir in flour, protein powder and any optional ingredients
and blend thoroughly - Pour into pan and bake 25 to 30
minutes or until a toothpick inserted into the center comes out
clean - Cut into squares while still warm, then cool for at least
10 minutes.
Ingredients:
Cooking instructions
- Mix all ingredients at once, roll into balls, flatten and bake at
350° F for 15 minutes.
Ingredients
Cooking instructions
- Mix first 4 ingredients in medium bowl to blend. Let stand
until foamy about 10 minutes - Mix both flours, protein powder,
oats, cinnamon and salt in a large bowl. Add yeast mixture;
stir to blend (batter will be thick). Cover and chill at least one
hour or overnight - Mix egg whites, melted butter and baking
powder into batter - Use approximately 1/2 cup batter per
pancake, make 12 pancakes total - Place pancakes on plate.
Top with yogurt, bananas, honey and almonds.
of Dix Hills, Long Island
of Brooklyn, NY
Makes: 24 bars
Serves 4