Tuesday, November 20, 2007
Healthy Eating Recommendations
The Food Pyramid
Fats and sweets
Use olive, soy, corn, sunflower, peanut oils
Limit saturated fats and trans fats, substituting healthier fats instead
One to two servings of low-fat dairy products or a daily calcium and vitamin D supplement
Meat, poultry, fish, eggs, nuts, and legumes
One to three servings of nuts and legumes
Up to two servings of fish, poultry, or eggs
Choose vegetable sources of protein, such as nuts and beans, more often than animal sources, such as red meat and dairy products
Vegetables and fruits
Two to three servings of fruit
Vegetables in abundance
Aim for nine servings a day of fruit and vegetables; seek variety
Bread, cereal, pasta, and rice
Eat whole grains and whole-grain products liberally
Limit intake of potatoes and refined carbohydrates such as white bread, white rice, and refined-grain pasta
Use in moderation if enjoyed, as long as you have no health problems or conditions that would dictate otherwise
What's a serving?
One serving of dairy products equals
1 cup milk or yogurt
11/2 ounces natural cheese
2 ounces processed cheese
One serving of vegetables or fruits equals
1 cup raw, leafy vegetables
1/2 cup other vegetables or fruit, cooked or chopped
1 medium apple, banana, or orange
3/4 cup fruit or vegetable juice
One serving of meat, poultry, fish, dry beans, eggs, or nuts equals
2–3 ounces of cooked lean meat, poultry, or fish
1/2 cup cooked dry beans
4–6 tablespoons of peanut butter
One serving of bread, cereal, rice, or pasta equals
1 slice of bread
1 ounce (about 1 cup) ready-to-eat cereal
1/2 cup cooked cereal, rice, or pasta
Adapted from Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating by Walter C. Willett, M.D., Dr. P.H. (Simon & Schuster, 2001).
Health Benefits of Fruits and Vegetables
Vegetables and Fruits Good Source of Known or Potential Benefits
Broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, rutabagas, spinach, turnips, watercress
Cancer-fighting chemicals: isothiocyanates, indoles, thiocyanates, nitriles
Lutein and zeaxanthin, two antioxident pigments found in dark green leafy vegetables
Green vegetables — especially folate-rich ones — help protect the heart and guard against colon, rectal, mouth, and throat cancers.
Broccoli and other cruciferous vegetables guard against bladder cancer.
Leafy green vegetables help ward off stomach and lung cancers.
Spinach, kale, and other dark leafy greens protect against cataracts and macular degeneration, a leading cause of blindness in older people. The key components are lutein and zeaxanthin, which may destroy free radicals that can damage the eye.
Abundant servings of cruciferous vegetables and leafy greens lower the risk for stroke.
Beta carotene, which the body converts to vitamin A
Carrots may help prevent heart disease and guard against cancers of the mouth, throat, lung, and stomach; possibly also breast cancer (especially in women who have a family history of it).
Asparagus, chives, garlic, leeks, onions, shallots
Sulfur compounds, such as diallyl sulfate and allicin, which may be cancer-fighters
Onions and garlic may guard against stomach cancer.
Clementines, grapefruits, lemons, limes, oranges, tangerines
Cancer-fighting compounds limonene and coumarin
Abundant servings of citrus fruits lower the risk of stroke.
Citrus fruits guard against mouth and throat cancers.
In animal studies, limonene and coumarin have been shown to fight cancer.
Lycopene, an antioxidant pigment
Abundant servings of tomatoes — whether raw, cooked, or processed as juice or ketchup — appear to help prevent prostate cancer; tomatoes also guard against stomach cancer and, possibly, lung cancer. Cooking the tomatoes may help your body absorb lycopene.
Acorn squash, cantaloupes, cucumbers, honeydew melons
Beta carotene, which the body converts to vitamin A
Beta carotene may help fight heart disease and cancer.
Alfalfa sprouts, beans, peas, soybeans
Fiber helps prevent constipation, diverticulosis, hemorrhoids, gallstones, obesity, and varicose veins.
Folate and protease inhibitors may help block heart disease and cancer
http://Can never have too much info and here it is!
Monday, November 19, 2007
127 Foods That Fight FatProvided by:
By Howard M. Shapiro, DO, Prevention
Weight loss starts with shopping. Taking control of what you eat begins with taking control of what you buy.
Every time you toss a low-calorie food into the cart, you're taking responsibility for losing weight—even before you sit down to a meal.
There's a very simple formula for low-calorie eating: Stock up on low-calorie staples. These are the basic packaged, canned, and frozen ingredients that you'll reach for to create tasty, healthful, low-calorie meals anytime.
The Picture Perfect Anytime List is a menu of the lowest-calorie produce, soups, sauces, condiments, marinades, dressings, dips, candies, desserts, and beverages available. Stuff your pantry, refrigerator, and freezer with them, and reach for them anytime. Feel free to go to the foods on the Anytime List when you want a snack or are planning a meal. Eat any amount of them for any reason. When the Anytime List becomes the core of your eating—in other words, the main dish around which you build your meals—you'll have no trouble staying thin for life.
The Anytime List
Fruits and vegetables
All fruits and vegetables—raw, cooked, fresh, frozen, canned—belong on the Picture Perfect Anytime List. Avoid any packaged fruits that have added sugar. Otherwise, the more fruits and vegetables you eat, the better.
You've heard of value for your money. Soups give you very good value for the calories. They are filling; a bowl of soup can be an entire meal. They are satisfying. For many people, they are more satisfying than raw vegetables, while many give you all the benefits of veggies (if you choose the soups chock full of vegetables). They are inexpensive, convenient, easy, and quick to make. Soups don't make you feel like you're on a diet. Above all, soups are versatile. They can serve as a snack, as part of a meal, or as a cooking ingredient.
Sauces, Condiments, and Marinades
Put the following items at the very top of your shopping list. They're invaluable for adding flavor, moisture, texture, and versatility to every food and every meal.
Salad dressings: oil-free or low-calorie (light or lite)
Mayonnaise: fat-free or light
Sour cream and yogurt: fat-free, plain, or with NutraSweet (or low-fat nondairy substitutes)
Mustards: Dijon, Pommery, and others
Tomato puree, tomato paste, and tomato sauce
Clam juice, tomato juice, V8 juice, and lemon or lime juice
Butter Buds or Molly McButter
Cooking sprays (such as Pam) in butter, olive oil, garlic, or lemon flavors
Vinegars: balsamic, cider, wine, tarragon, and others
Horseradish: red and white
Sauces: salsa, cocktail sauce, tamari, soy sauce, A1, Worcestershire sauce, barbecue sauce, ketchup, duck sauce, chutney, relish, and others
Onion: fresh, juice, flakes, and powder
Garlic: fresh, juice, flakes, and powder
Herbs: any and all, including basil, oregano, tarragon, thyme, rosemary, marjoram, dill, chives, sage, and bay leaves
Spices: any and all, including cinnamon, cloves, ginger, cumin, nutmeg, coriander, curry, paprika, and allspice
Extracts: vanilla, almond, peppermint, maple, coconut, cocoa powder, and others
Dressings and Dips
I recommend fat-free or light dressings and dips. The light category—low-fat, reduced-fat, and low-calorie—is midway between totally fat-free and regular, and it's often more pleasing to the palate than fat-free.
Dressings can be used as all-purpose condiments, dips, toppings, even cooking liquids. They already contain a mixture of ingredients, so just slather them on vegetables, seafood, and pretty much anything else. Or cook with them to make up for the lack of butter or oil.
I recommend keeping several varieties of dressings and dips on hand, including at least one creamy version. Try brushing a light creamy dressing on seafood, then broiling; the dressing adds moisture and flavor.
Yup, candy. The real thing—not the dietetic variety—is best when your sweet tooth starts aching. Dietetic candies have almost as many calories as regular candies, often lack flavor, and are an incentive to eat more. Stick to the real thing.
Chewing gum or gum balls: any and all
Hard candy: any and all, including sour balls, candy canes, lollipops such as Tootsie Pops or Blow Pops, Jolly Ranchers, Werther's Original, and TasteTations
Any fat-free frozen yogurt, frozen nondairy substitute, or sorbet is a fine addition to the freezer. Try the lower-calorie choices. Here are some examples:
Soft serve: up to 25 calories per ounce, including Skimpy Treat; TCBY, Colombo nonfat frozen yogurt, and Tofutti
Hard pack: up to 115 calories per 1/2-cup serving, including Sharon's Sorbet, Low-Fat Tofutti, all Italian ices, and Sweet Nothings
Frozen bars: Creamsicles, Fudgsicles, and Popsicles; any others containing up to 45 calories per bar, including Welch's Fruit Juice Bars, Weight Watchers Smart Ones Orange Vanilla Treats, Tofutti Chocolate Fudge Treats, Weight Watchers Smart Ones Chocolate Mousse, Dolly Madison Slender Treat Chocolate Mousse, and Yoplait
Individually packaged frozen bars: up to 110 calories each, including FrozFruit, Hagen-Dazs bars, and Starbucks Frappuccino Blended Coffee Bars
Avoid beverages labeled "naturally sweetened" or "fruit-juice sweetened," but help yourself to these:
Unsweetened black coffees and teas
Diet teas and juices: Crystal Light, Diet Snapple, Diet Natural Lemon Nestea, Diet Mistic, and others
Noncaloric flavored waters: orange, chocolate, cream, cherry-chocolate, root beer, cola, and other flavors of bottled or filtered water
Seltzer: plain or flavored, but check the calorie count if the product is labeled "naturally sweetened," since this usually means that the product has sugar in one form or another
Hot cocoa mixes: 20 to 50 calories per serving, including Swiss Miss Diet and Fat-Free and Nestle Carnation Diet and Fat-Free; avoid cocoa mixes with 60 or more calories per serving
Let's Go Shopping
Today's supermarkets are filled with choices for the weight conscious. Here are some of the lowest-calorie choices for a variety of food categories that aren't covered in the Anytime List.
Cheerios: a whole grain cereal with 110 calories and 3 g fiber per cup
Kellogg's All-Bran with Extra Fiber: 50 calories and 15 g fiber per 1/2 cup
Original Shredded Wheat: 80 calories and 2.5 g fiber per biscuit
Fiber One: 60 calories and 14 g fiber per 1/2 cup
Wheaties: 110 calories and 2 g fiber per cup
Whole Grain Total: 110 calories and 3 g fiber per 3/4 cup
Low-sugar or sugar-free jams and jellies with 10 to 40 calories per tablespoon
Light breads with 40 to 45 calories per slice: oatmeal, premium white, wheat, rye, multigrain, sourdough, Italian
Whole grain regular breads or rolls
Rice and Pasta
Whole wheat/whole grain pastas: Hodgson Mill, Ancient Harvest
Whole wheat couscous
Pearled or hulled barley
Other whole grains: quinoa, whole grain cornmeal, kasha, bulgur, millet
Low-calorie frozen breakfast foods such as those from Kellogg's, Aunt Jemima, and Pillsbury—and a special mention for the low-calorie, whole grain offerings from Van's
Low-calorie, vegetable-focused frozen meals in the 150- to 350-calories-per-package range, especially the Amy's brand
All beans, dried or canned
Health Valley canned bean/chili combinations
Low-fat or fat-free refried beans
Make it a point to eat starchy, crunchy snacks only in conjunction with a food from the Anytime List. For example, have fruit with popcorn or soup with crackers. Fill up on the former, and go easy on the starchy snack.
Legumes: beans, peas, lentils, chickpeas
Soy products: bean curd/tofu, meat-replacement products by Boca, Gardenburger, Yves, and Lightlife
Seafood: fresh (do not fry!), smoked, canned, frozen
Note: Calorie counts in this story may vary depending on the brand of products used. Remember to check the labels
Wednesday, November 14, 2007
Today wasn't a good day nutritional. This is the one time I didn't over eat or emotional eat. I chose to fast for spiritual reasons. God answered a much needed prayer. I had to go and sit at school with my little one who has separation anxiety. This is just a test and I will press forward. I sure didn't come this for to stop now. Never, never giving up. Tomorrow is another day and a chance to improve and I will do just that.
Wednesday, November 07, 2007
I would like to say thanks to all my friends who have encouraged me this day. I have been under the weather. Not depressed but may be a little sad, may be a in funk. But the funk will pass. It really hurts me that I have to start over yet again. The scale didn't lie no matter how much I wish it was wrong. It wasn't and I had to move my ticker. Thanks ok I am coming back with a renew strength and determination. I guese this is a note of encouragment to me (myself) Sometimes you have encourage yourself on this journey to a new life style....this too shall pass and no journey is without bumps and dipps. I'll wear a helmet next and ride it out!!!!!
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