Female Care » Overweight and Diet

Tips On How To Stick To Your Diet On Thanksgiving

Article Poster — Thu, 02 Jun 2011 19:04:37 +0000

There is absolutely no excuse for anyone to look like a stuffed turkey on Thanksgiving night. Check out this easy-to-follow guide to a guilty-free holiday.

Treat Thanksgiving just like any ordinary day by continuing with your usual physical activities and exercises. If the gym is closed, do indoor exercises or engage in other activities that will require physical exertion. For example, if you need to do some shopping, park your car a few blocks away from the store so you can engage in some brisk walking. Skipping the elevator and/or the escalators in favor of the stairs can also work quite well.

It is so easy to grab quick but carb-laden and fatty snacks when doing your shopping during Thanksgiving day. But instead of picking up the next fry, stash an apple in your bag. Better yet, eat first before you do your shopping.

Most people work up an appetite for a big party by skipping lunch or breakfast. Doing so can only lead to disaster, as skipping meals will result in binging. A simple trick is to eat right. Have complete but light meals, like a bowl of oatmeal and fruits for breakfast, chips for light morning snack, then your usual lunch, and another light afternoon snack. I am pretty sure that by the time the big Thanksgiving dinner comes, you will not have the urge to gobble up everything that is set on the buffet table.

Just because the dishes were served buffet-style, it does not mean that you need to eat them all. Instead, browse casually over the fare and do a mental calculation of all the calories that you might get. If you really cannot resist the temptation of all those fattening foods, take small portions of each dish. This way, you get to taste a bit of everything without having to pop a few buttons on your jeans.

Remove all visible fats (chicken skin, pork and beef fat) as they have the tendency to settle in your waist, hips, and thighs. If you really want meat dishes, at least choose the lean, barbecued, roasted, or grilled kind.

Avoid alcoholic drinks, sodas, and concentrated juices as these are packed with calories. Aside from packing on the sugar, these drinks also have the tendency to bloat you up. Instead, ask for water and take a sip between your bites. Water will fill you up without the bloated feeling and cleanse your palate for total food enjoyment.

Always go for vinaigrette for your salad dressing instead of the rich concoctions like thousand island, Ceasar, or blue cheese dressings. If salad dressing options are not available, just dip the tines for every forkful. It is just as flavorful, but with less calories.

Just stop when you feel you have had enough. Learn to politely reject whatever is offered to you. If you are afraid to offend people, just have a taste of their offering.

Studies show that the slower you eat, the lesser your tendency of overeating. Take your time to savor each bite while enjoying a conversation with family and friends. Remember that Thanksgiving is not just about food but about bonding with our loved ones as well.

Grab fruits for dessert instead of fudges and pies. This is because fruits act as buffer, and their fiber and water content will make you feel full. Thus, you will not have to worry about overeating.

All the Thanksgiving preparations tend to conk you out, and this tends to promote overeating. The trick, however, is to learn to say no to those tasks that you know you cannot handle. When the stress from all those activities take its toll on you, take time out to move away and do some deep breathing.

Pair every party you attend to with a physical activity or an exercise regimen. By burning the calories you take in, you will not only keep your present weight, but also have the potential to lose more.

All the Thanksgiving buzz around you can make you feel that you do not have the time for your fitness activity. To avoid making excuses for not exercising or putting it off for another day and completely forgetting about it, strive to make exercise your first activity of the day.

To make sure that you have something healthy to eat when attending Thanksgiving dinner, try bringing a bowl of salad or other healthy alternatives. You do not only make a nice guest, you also get an assurance that you get to stand by your healthy diet game plan.

Remember that this is the time to celebrate togetherness with family and friends; to toast for love, life, and happiness. Keeping this in mind will help you enjoy the real meaning of the season, and all the worry about food and your diet only secondary.

Eating for Two: Tips for Adding More Fruits and Vegetables to Your Diet

How to Be a Healthy Vegetarian

Article Poster — Sat, 14 May 2011 06:31:26 +0000

Becoming a vegetarian is a difficult thing to do; it’s hard to go from being a carnivore to the veggie life. It’s getting a little easier now you can buy; mock meats, soy dairy products; even fake fish at almost any grocery store. More restaurants are starting to cater to the vegetarian community, places like Denny’s, The Hard Rock Café, Ruby Tuesdays and TGI Fridays all have veggie burgers on their menus. You can buy frozen meatless beef patties all the way to soy Buffalo wings. Finding the foods isn’t the problem; it’s being able to stay healthy doing it. Here are some steps to make sure you know what you’re eating, and how to do it without hurting your body.

Try easing your way into your new diet. Cook your favorite meals, but instead of using meat try substituting with mock meats or vegetables. For example when you make spaghetti, instead of using ground beef put crumbled veggie burger or ground meatless beef. Don’t jump right into vegetarianism; you might rob your body of vitamins and essentials proteins. Add a lot of vegetables to your diet, dark leafy greens are a high source or fiber and proteins. Like with all diets it’s good to avoid a lot of junk food and drink a lot of water. Variety in your diet is important for being a healthy vegetarian. Eat lots of; fruits, vegetables, nuts seeds, and whole grain products. Be creative and mix it up.
Reading labels is a big part of being a vegetarian especially those who try and avoid anything with animal products. There are things to watch out for like, gelatin which is in Jell-O, and is made from animal: skin, hooves and bones. Also lard which is pig fat. You should always read labels, just to know what you’re putting into your body.
Vegetarians are very likely to become anemic if they don’t eat right, from the lack of iron which you would normally get from red meat. Foods that contain a good source of iron are; dried beans, spinach, chard, and dried fruit. To help your body absorb for iron eat foods containing vitamin C. Foods like oranges, tomatoes, fruit juices and broccoli are all a great source of vitamin C. Another important vitamin is calcium, which is needed for bone and joint health. It’s especially important for teenagers and kids that are still growing. Try eating broccoli, tofu enriched with calcium, and/or low fat milk or fortified soy milk.
But there are a lot of healthy upsides to a cruelty free diet:

Vegetarians live on average six to ten years longer than meat eaters.
Reduced risk of types of cancer, and heart disease ( 50% higher risk for meat eaters)
Less chance of becoming obese (though most mock meats have less fat than the real thing- they are not fat free. So if you’re looking to lose weight make sure to look out for that)
Vegans (vegetarians who eat no dairy or eggs) are less likely to develop acne.

It’s also always good to exercise, even just light exercise, take your dog for a walk or do stretches. Keeping your body active is one of the best things you can do for yourself.
Sometimes, with the hustle and bustle of life it’s hard to give yourself the kind of care you deserve. If you’re a busy person and don’t have time eat like you should, I suggest meal replacement shakes. They are enriched with tons of vitamins and great for your body. When you’re on the go take carrot and celery sticks with you and sank on those. Peanut butter, rice cakes, popcorn and juice bars are all fast easy snacks that are good for you.
Becoming a vegetarian might be a hard transition, but it’s worth it to protect animals and their rights. I strongly believe in the idea that the more vegetarians there are the fewer animals killed. It’s not only a great gift for animals, the environment; it’s great for you and your body.

An Easy Weight Loss Plan

Article Poster — Fri, 29 Apr 2011 03:47:05 +0000

This article details one of the easiest weight loss programs ever. You can lose 20 pounds (9 kilograms) in 6 months. It has been proved to work. Well, at least once.

The method described here is most suitable for women of, shall we say, more mature years and the great thing about it is that the regime of exercise and diet is the easiest ever to follow. A little boring some might say but no need to calculate, to cook, or to figure out any complex menu—in fact no menu figuring what so ever. For the no cooking bit to work you do need a moderately (just moderately) cooperative husband, partner, lover, or other household member.

After considerable research on the best way to lose weight—approximately half a life time’s research actually, my wife and I decided on the moderate exercise and calorie counting method as the most likely to be successful for her to lose weight. How right we were. A simple case of less energy in than the energy going out—regular exercise combined with a calculated amount of healthy food. It’s the only way to go!

Let’s start with the basics. If you are female, about 150 pounds (70 kilograms or so), and you want to reduce to about 130 pounds (61 kilograms or so) with the commensurate reduction in dress size, say from the tight squeeze into size x now, down to a tight squeeze into the size x – 1, then just keep reading.

You probably also have a yearning to get down to 130 pounds because you regard it as your proper fighting weight, or in Lucy’s case, her wedding day weight. In other words it is the weight when you considered yourself to be at your peak. —A great goal!

Now I am not saying that this diet won’t work for women going from say 170 pounds (about 77 kilograms) to 150 pounds or indeed women of any other starting weight. However I am sticking to what I have personal knowledge of and trying to keep this article on a truly scientific a footing—be it only with a sample of 1. I will therefore keep to what happened in this single instance.

We got the calorie number requirements form Allan Borushek’s book—‘Calorie and Fat Counter’ If you are a woman of over 55 years and 150 pounds, your intake should be about 1660 calories per day provided you are just sitting around, working in an office or the like. If you are doing all the housework then add about another 100 calories. We chose housework as part of Lucy’s activity regime—because that left me free to do more important tasks! Well—I do all the cooking and most of the gardening. See, I told you this was a scientific account.

So according to these figures Lucy and I agreed that to maintain her present weight she should be on about 1660 + 100 =1760 calories per day. We used the good old ‘Calorie and Fat Counter’ book again to calculate her true pre-diet intake and it came to considerably more—over 2000 calories.

So we figured this would be easy then. All we had to do was increase the activity and decrease the calories or perhaps do both and we would be on track. We decided on both.

Based on foods my wife liked to eat we decided on the following basic diet. It had to be simple, easily prepared without deep thought (because I do the cooking remember), easy to shop for, and consistently deliver the correct calorific value.

Fortunately Lucy does not mind eating the same or very similar foods day in day out. She is comfortable with this because she is secure in the knowledge that she has her calorie intake fully under control and this, for her, was the most important factor. She felt that if she was to have a more varied, perhaps less boring regime, she would find it a hassle to recalculate, prepare and organise and in this case she might be more likely to give up and it had to be simple for me also of course. So simple and straightforward it was, and is, and on with the task!

Here is the actual diet and calorie intake—all day and every day!

Breakfast
1 x 200 gram tub of low fat yoghurt—190

1 slice of whole grain toast—100

1 average size sardine—25

Total calories for breakfast—315

Lunch
1 whole grain roll—200

4 average size sardines—100

Lettuce in roll almost nil calories
1 packet or one small tin of soup on average—140

Total calories for lunch—440

Dinner
270 grams (a full bowl) of microwaved greens—270

1 x packet of ‘Lean Cuisine’ ready meal or similar low fat meal—average calories—300

Total calories for dinner—570

Between meal snacks
Fruit various, two or three serves per day on average—250

Total calories for snacks—250

Total daily calorie intake is therefore—1575 calories

Okay, so this diet delivers 1575 calories each day. This is 1760 – 1575 = 185 calories under what is required for maintenance if Lucy is doing all the housework. Now Lucy and I figured that if a little extra exercise was added then this must result in loss of weight over time. The exercise regime we decided should include some walking everyday.

Based on the time Lucy felt she was prepared to devote to this it was decided to include 50 minutes of walking every day. This 50-minute walk around our local neighbourhood is undertaken every morning just as soon as it begins to get light. Right now this is at about 5.00 AM.

As with the food there is no variation introduced here such as alternate walking routes. The priority is for a simple consistent exercise routine and Lucy walks exactly the same 2.8 miles (4.5 kilometres) circuit each and every morning. The only exception is if she is unwell or the rain is absolutely bucketing down.

Now I know that most people might not want to stick to exactly the same diet and exercise routine every day. What I am saying is that we know that this definitely works. However if you wanted you could use tuna or some other convenient protein rich source instead of the sardines and, as Lucy does, you do have the excitement of looking forward to a change of ready cooked meal every dinnertime!

So there you have it ladies all the information you need for a certain loss of 20 pounds or the equivalent 9 kilograms and the reduction of one dress size. Lucy did it and you can too.

Introduction to a Lacto-Ovo Vegetarian Diet

Article Poster — Sun, 17 Apr 2011 04:17:09 +0000

Vegetarians are an often misunderstood lot. For one thing, there are various types of vegetarianism.

On the extreme end of the spectrum are vegans. Vegans eat no animal products whatsoever – no eggs, no dairy products, not even honey.

Lacto-ovo vegetarians, however, are a bit more moderate. Lacto-ovo vegetarians do consume dairy products (milk, cheese, butter, and so on) and eggs. (“Lacto” is derived from the Latin word for “milk” and “ovo” is derived from the Latin word for “egg”.) They simply abstain from animal flesh (that is, meat). This certainly gives lacto-ovo vegetarians many more menu choices than their vegan friends, and makes it easier to ensure that they are getting enough of the right nutrients, such as protein.

Below we will look at the wide variety of food choices available to lacto-ovo vegetarians and how to ensure proper nutrition.

Lacto-Ovo Vegetarian Foods

Some people think of vegetarians as eating only “rabbit food” – lettuce, carrot sticks, and maybe an apple or two. This certainly would seem like a boring way to live.

Fortunately for lacto-ovo vegetarians, there is life beyond the salad bar. There is a wide variety of plant-based foods that can make a lacto-ovo vegetarian diet interesting and delicious. Here are some examples:

Pasta: There are countless ways to prepare pasta. From traditional spaghetti with a meatless red sauce to Fettuccini Alfredo, cheese tortellini with pesto, or a refreshing pasta salad, you’ll never run out of interesting menu choices.
Pizza: Hold the pepperoni, but pile on the veggies. Pizza is not what it used to be. These days, many restaurants and pizza parlors offer gourmet selections topped with interesting non-meat choices – from spinach to zucchini to sundried tomatoes, and interesting gourmet cheeses as well. And if you do crave pepperoni, many supermarkets and gourmet shops now carry vegetarian “pepperoni” for your pizza.
Sandwiches: Sandwiches are more than just some meat between two slices of bread. From a simple tomato-cheese melt to a gourmet roasted vegetable pannini, sandwiches can offer lacto-ovo vegetarians a wide variety of hearty, satisfying, and delicious menu options.
Salads: When it comes to salads, the traditional lettuce is only the beginning. Lacto-ovo vegetarians can create salads with a variety of healthy and interesting ingredients. In addition to traditional garden salad fixings, toss some cooked pasta with the lettuce and other veggies, and add some nuts, raisins, or dried berries. If desired, top with some crumbled feta or gorgonzola cheese, or chopped hard-cooked egg. Add a slice of crusty bread and you’ve got a meal in a bowl!
Grains and legumes: Rice, barley, and other grains can be the start of some great vegetarian meals, and are especially nutritious when combined with legumes, such as beans or lentils. Add vegetables, cheeses, and other ingredients, and the possibilities are endless.

Getting the Right Nutrients

As illustrated above, the culinary life of a lacto-ovo vegetarian can be far from boring. Also, contrary to popular myth, a lacto-ovo vegetarian diet can provide all the nutrients that your body needs.

Many people assume that vegetarians don’t get enough protein or other nutrients that are so plentiful in meat. This is not necessarily true. With a little education, you can learn to select plant foods in combinations that will provide complete nutrition.

Consider, too, that while meat is indeed an easy source of protein, iron, fatty acids, and other essential nutrients, it is also a source of saturated fat and cholesterol, which can lead to clogged arteries and heart disease. Avoiding meat is both healthy and nutritious if you make the right food choices.

Here are some tips for nutrition-conscious lacto-ovo vegetarians:

Protein: Protein is not found in meat alone. Lacto-ovo vegetarians can obtain protein from eggs, dairy products, and the right combinations of vegetable sources, such as beans eaten with grains. Peanuts and peanut butter are also high in protein.
Iron: There are two kinds of dietary iron – heme iron and non-heme iron. Heme iron is found only in animal tissue, so vegetarians are limited to non-heme iron, which is less easily absorbed by the body. To ensure that you consume (and absorb) enough iron, be sure to eat lots of leafy green vegetables, legumes, and whole-grain breads and cereals. Vitamin C can enhance the absorption of non-heme iron, so be sure to drink your orange juice, too!
Fatty acids: To ensure that your body gets enough of the essential fatty acids that it needs, be sure to eat plenty of seeds, nuts, grains, legumes, and leafy green vegetables. Flaxseed oil is particularly rich in fatty acids, and is highly unsaturated as well!
Vitamin B12: Vitamin B12 is found only in animal products. Lacto-ovo vegetarians can obtain this essential nutrient from eggs and dairy products. If you’re not sure that you’re getting enough vitamin B12 from these sources, take a good multivitamin supplement.

You might also want to consult your doctor from time to time, as he can provide dietary guidance based on your own physical condition and lifestyle.

Here’s to a healthy, nutritious, and delicious lacto-ovo vegetarian lifestyle!

Lap Band: A Minimally Invasive Way to a Thinner You

Article Poster — Sat, 12 Feb 2011 21:37:44 +0000

Where serious dieting and exercising fail, surgical weight loss procedures often succeed. One popular surgical weight loss procedures is laparoscopic gastric banding, better known as Lap Band. Lap Band has become an increasingly popular, less invasive alternative to Gastric Bypass surgery. Lap Band surgery can provide fast weight loss with very few risks associated with the surgery.

In order to be eligible for a surgical weight loss procedure, you must meet one of two criteria. You must have a BMI (body mass index) of 40 or have an illness attributed to your obesity. With a BMI of 40 or more a person is considered morbidly obese and the health of the patient is at serious risk. Morbidly obese candidates have more than 100 pounds of excessive weight who have seriously attempted to lose weight with diet and exercise without success.

The Lap Band procedure uses a laparoscope, inserted through small incisions in the abdomen to direct the surgeon where to place the gastric band. By putting a gastric band at the top of the stomach, surgeons are able to reduce the size of the stomach, causing the patient to take in less food than they are used to. As a result, weight loss can be achieved. Where the band is placed, and the tightness of the band both determine the amount of weight the patient will lose and how fast they will lose it. The whole procedure takes roughly forty-five minutes. In most cases patients only stay overnight one night and are released the day after the procedure.

Because it is possible for a surgeon to make adjustments to the band after the initial surgery, it is possible to change make accommodations for patients’ needs. This allows more flexibility than surgical alternatives such as Gastric Bypass surgery. These adjustments can be very important if it is a female patient that later becomes pregnant. It is also convenient for patients who are losing too much weight or are losing weight too quickly.

Another advantage of Lap Band is the unaltered digestive functions. Because your digestive system functions one hundred percent normally, the risk of nutritional deficiencies is greatly reduced.

As with all surgical procedures, there is a risk of bleeding and infection for Lap Band patients. In addition, the two most common risks of this procedure are band slippage and port leakage, both of which have a low percentage of occurrences.

Lap Band Surgery can be an extremely effective weight loss for excessively obese people who have not responded to serious dieting and exercising regiments. With its lack of invasiveness and fast recovery time, Lap Band is becoming an increasingly popular surgical weight loss procedure.

Hoodia and Natural Weight Loss

Article Poster — Fri, 04 Feb 2011 12:26:06 +0000

The nutritional supplement known to science as hoodia gordonil goes by many names in the market, among them hoodia, xhooba, ghaap, hoodia cactus and South African desert cactus. No matter what name it goes by, this supplement is causing a stir in the weight loss community, and many people have used it effectively, along with diet and exercise, to lose the weight they have always wanted.

Hoodia is derived from a cactus, and it has long been used by indigenous peoples in its native South Africa to suppress appetite. These days, hoodia is being extensively studied for its appetite suppression and weight loss enhancing characteristics. Many preliminary studies of hoodia have shown promise, and anecdotal evidence is also strong that hoodia can promote weight loss when used in combination with a solid diet and exercise program.

Hoodia is available in capsule, liquid and tea form, and it is sold in health food stores and on the Internet. In addition to being available as a single supplement, hoodia is also used as an ingredient in a variety of commercial weight loss supplmenets.

Hoodia gordonil is native to the desert regions of South Africa, Namibia, Botswana and Angola, and it normally grows in clumps consisting of green stems. Hoodia is usually called a cactus, but it actually belongs to the class of plants known as succulents.

Although modern use of hoodia as a weight loss preparation is relatively new, the bushmen of the Kalahari desert have long known about the appetite suppressing qualities of this special plant. These native peoples, who lived entirely off the land where they lived, would use hoodia by cutting off a part of the stem and eating it to stave off hunger and thirst as they engaged on long, nomadic journeys following wild game. In addition, native peoples used hoodia to soothe such ailments as abdominal cramping, hemorrhoids, indigestion, hypertension and even such serious illnesses as tuberculosis and diabetes.

The modern history of hoodia is more recent, thought to begin in the late 1930′s when anthropologists studying the bushmen noted their use of hoodia to suppress their appetite. In the 1960′s, scientists began studying the appetite suppressant qualities of this plant, and that research continues to this day.

Hoodia does appear to suppress the appetite, and it is being studied by science, and used by many people who swear by its qualities. Unfortunately, at least at the moment, hoodia is somewhat expensive, due to the difficulty in growing the plant. Hoodia typically requires from four to five years to mature, and it grows best in temperatures exceeding 120 degrees Fahrenheit. This obviously limits the growing range of hoodia, and it keeps supply scarce and price high.

If you do buy hoodia supplements, you will need to do some experimentation on your own to determine the optimum dosage. The dosage needed to be effective varies according to the taker’s metabolism, lifestyle, weight and diet.

How long it takes hoodia to work is variable as well, but most users say that it takes from one to two weeks to provide maximum effectiveness. For some users, however, the appetite suppressing qualities of hoodia can be felt very quickly, sometimes in as little as 30 minutes.

Hoodia is best taken a full hour before each meal, and it is important to drink plenty of water when taking hoodia, since hoodia has been shown to suppress thirst as well as hunger.

While hoodia has not been shown to have any serious side effects, diabetics are advised to exercise caution when taking it. That is because hoodia’s appetite suppression mechanism works by tricking the brain into thinking it has enough blood sugar. This means that it is possible for a diabetic’s blood sugar to drop to dangerously low levels without the taking knowing about it. It is important for any diabetic taking hoodia to monitor his or her blood sugar frequently while taking the supplement.

Abracadabra – Magic Diet Pills? (Brief descriptions of common diet pills)

Article Poster — Tue, 01 Feb 2011 20:03:34 +0000

The magic pill. Millions of men and women have been searching for the perfect diet pills since Americans started showing a tendency to be overweight. We spend billions of dollars annually to buy diet pills online, in the store and the black market. Diet pills can be very beneficial but there are plenty of dangers with diet pills, too.

OTC Diet Pills
Want to purchase over the counter diet pills? There are a ton of diet supplements that contain a blend of many herbs and vitamins, including naturally-occurring ephedrine. Vitamin B, which helps ease depression-induced gluttony; chromium picolinate, thought to reduce carb cravings; and guarana, a naturally occurring ephedrine product are all common in OTC diet pills.

You don’t necessarily get what you pay for when you spend more money on diet pills. You might find the ingredients are better in cheap diet pills while bad diet pills carry a price tag of $169 a bottle. It is not uncommon for your body to become accustomed and tolerant of even the best diet pills and for the pills to stop working.

Dangers of Diet Pills
One of the dangers of diet pills with ephedra, whether the ephedrine is synthesized or natural, is that it can cause heart palpitations and can create a life threatening situation for those with known heart issues. Always, always consult your doctor before beginning a round of diet drugs.

Another danger of some diet pills is that they can interact with other medications, prescription or otherwise, that you are already taking. The herb St. John’s Wort, typically taken to treat mild depression by adjusting serotonin (a brain chemical) absorption, can be made two to ten times more concentrated when combined with some OTC diet pills.

Doctors and Diets
Some doctors offer prescription diet pills to patients meeting specific criteria. These are usually taken for a short course, usually less than six months. While there are risks with prescription diet drugs, they are the best diet pills available.

Search online for diet pill reviews and ask your doctor for a diet pill that works for your individual situation.

Soy’s Potential Hazards

Article Poster — Wed, 12 Jan 2011 18:20:04 +0000

There are a lot of things in our daily diets that fall under the category of “A little is good, a lot is harmful”. One of those things, surprisingly, is a “health-food” that is potentially causing health issues for millions.

It has recently been released that soybeans and soy products contain high levels of the female hormone estrogen. Consuming too much of the hormone may lead to many problems, most notably in infants and young children.

Being pregnant is no picnic, and wanting to feed yourself and your growing baby is a paramount consideration. Ingestion of large amounts of soy products can boost your estrogen supply to unhealthy levels. If you are feeding an infant a soy-based formula, it is estimated that the child is absorbing the equivalent of up to five birth control pills a day.

Some of the most astounding revelations about soy are the increased risks of breast and other cancers, infertility, childhood leukemia, and thyroid damage. Outstanding symptoms may include weight gain, depression and fatigue. Even more startling is soy’s impact on male sex organs, estrogen overload, testosterone suppression, premature female puberty, and delayed male puberty.

Statistically, 60% of refined foods available in the U.S. now contain soy products. You may be consuming it in unwanted quantities if you are not alert and reading your ingredients and nutritional information. Even fast food is not immune, with many establishments listing soy flour as part of their bread products. Soybean oil is also high on the ingredients list of many products offered in restaurants and grocery stores nationwide.

Why does this not affect Oriental cultures as much? Though the use of soy products is believed to have mainly come from the Orient, it is not as widely consumed on a daily basis there. Many products, such as soy sauce, are fermented or otherwise altered, thereby reducing the estrogen impact.

As with anything else you may eat or drink, be sure you know what you are putting into your body. It may not be a healthy for you as you think.

No related posts.

The Pritikin Principle: A New Twist on an Old Favorite

Article Poster — Sun, 26 Dec 2010 15:39:34 +0000

The Pritikin Approach was originally developed in the mid 1970’s by Nathan Pritikin. It was originally used to help the lowering of cholesterol and utilized by diabetics to regulate their blood sugar without the use of insulin. After it was found to also cause weight loss, a new breed of diet followers were born.

Mr. Pritikin shared his message through several books and at his Pritikin Longevity Centers where an estimated 70,000 people have spent time at since 1976. His son Robert has now taken on leading those towards the future of the method behind this timeless diet. He has put his own spin on the “not vegetarian but almost” concept. This article will examine the basis of The Pritikin Approach and the pros and cons of the diet with information from the newest book published in the popular series entitled “The Pritikin Principle”.

What is The Pritikin Approach?

The Pritikin approach is a low-fat (only 10% intake allowed daily) diet that is largely based on vegetables, grains and fruits. These foods, according to the diet are not “calorie dense” which gives the dieter permission to eat as much of them as they like. “Calorie dense” foods are described as the culprit behind why we gain weight and can not lose it.

What does “calorie dense” mean?

“Calorie dense” foods are those that contain a higher amount of calories per pound then others. The book “The Pritikin Principle” has more then 20 pages of charts that list the caloric density of many different types of food to illustrate the difference between low-density foods and high-density foods. Some examples of this well thought out theory is that a pound of broccoli (raw with no garnishes such as oil, dip or butter) contains 130 calories, a pound of corn 490 calories, while a pound of chocolate chip cookies contains 2,140 calories, a pound of chocolate cake about 2,000 calories.

How does The Pritikin Principle work?

The Pritikin Principle is based on these two age old principles for losing weight with a new age twist:
1.) Reduced Calorie Intake. Forget the old “calorie counters” of old with this diet. It teaches you how to calculate the “caloric density” of each meal and tells you what numbers to keep your daily tab under. It is based on the theory that choosing meals with low caloric density instead of worrying about how the exact amount of calories you eat; it will be easier to lose weight without being hungry. The book contains over 50 recipes, a restaurant guide, meal plans and a Caloric Density Index.
2.) Exercise. Mr. Pritikin recommends at least 30 minutes of exercise daily. The recommendation is walking with a goal of reaching 30 miles per week.

What types of food are allowed and banned when utilizing The Pritikin Principle?

As stated before, the diet is mainly made up of fruits and vegetables. Some of the acceptable foods listed are brown rice, barley, oats, dark green lettuces, various types of beans, squash, potatoes, onions, apples, strawberries, bananas and pears. Small portions of lean beef, chicken, fish and low-fat dairy products are also incorporated into the diet. Even white-flour pasta is approved when combined with vegetables which will lower the overall caloric density of the meal. Mr. Pritikin warns to stay away from processed foods except a few whole-grained ones such as oatmeal.

What are the pros and cons of The Pritikin Principle?

Mr. Pritikin states that by consuming food with large amounts of fiber and water, it keeps the feeling of hunger at bay. This diet also incorporates three meals a day with two snacks in between to reinforce that. Though some experts claim that the fat in a person’s diet is what makes them feel full, so there might be some risk of feeling hungry between eating times.

It is nutritionally rich and there is little debate on the fact that you will lose weight following this diet. But it some dispute the practicality of sticking to it. It is a challenge to find the low fat and low caloric density meals on the go and many people do not have the time to prepare the specific menus at home. It is not recommended for bodybuilders or competitive athletes due to the extremely low fat premise of the program

The Pritikin Principle, when adhered to, seems like a down to earth, fad free choice for any dedicated dieter with strong will-power. As with every diet and/or exercise program you should always discuss the benefits and risks with a trained professional such as a Medical Doctor or licensed Nutritionist before starting The Pritikin Principle.

March for Nutrition

Article Poster — Thu, 16 Dec 2010 21:47:35 +0000

Most of us associate the month of March with St. Patrick’s Day, which is celebrated on March 17th. We envision the Lucky Charms Leprechaun, four leaf clovers and a pot of gold at the end of a rainbow. We dress in our greenest apparel and hope for the luck of the Irish. But March is also Nutrition Month and besides being the first day of Spring, March 20th is also Meatout Day. On that day meat eaters can take the opportunity to see what it’s like to be a vegetarian.

With March being Nutrition Month, it is the perfect time to go vegetarian since many people consider a vegetarian diet to be more healthy. If meat has been a part of your daily diet throughout your life, becoming a vegetarian probably won’t happen overnight even if you want to make the switch. But you can gradually remove meat from your regular diet and replace it with healthier veggie substitutes.

Many of us are painfully aware that we need to adopt a healthier approach to eating yet we reluctantly cling to old, unhealthy habits. Nutrition Month may provide the incentive for some of us to finally take an active interest in proper nutrition for our families and ourselves. Whether you are considering becoming a vegetarian or not, try not eating any meat for just one day. It is certainly not that difficult to do and you probably won’t even realize that you’ve gone the entire day without eating any meat unless you consciously dwell on it.

Just skip the fast food burgers and you’ll do fine. Fill your day with plenty of fruits, grains and vegetables. Let the green and gold of the Leprechaun spark your creative culinary talents. Try tossing some green around and make a tasteful, healthy salad. Reach for the gold of cantaloupe or potassium rich bananas.

Keep in mind that just because a meal looks, smells and tastes appetizing it isn’t necessarily nutritious. A big fat, juicy steak, a pile of mashed potatoes smothered in butter or the classic greasy burger and fries may be heaven to the taste buds but hell for the arteries. When you get the urge to snack, reach for fresh fruit or low fat yogurt instead of cookies and chips. If you’re going to snack, at least snack healthy. Although cliché, it is obviously true that we are what we eat. The food we consume affects our health. It makes sense to eat healthy. Nutrition should be more than a topic of conversation; it should be a way of life. Make a positive choice and march for nutrition.