LIVING HEALTHY - Part 2
One more rule that makes this chart just a bit misleading. Any fat that is difficult at room temperature, such as stick margarine, is not wonderful for your cholesterol. Margarine has been hydrogenated (hardened) and that way adds trans fatty acids. Trans fatty acids may be as bad for you as saturated fat, so stick margarine is equal to butter as far as your cholesterol is concerned. Diet and soft margarines are a better bet. Also look for brands of margarine or shortening that top the ingredient list with oils rich in monounsaturated fat, like canola oil. Try substituting butter and margarine with a fruit puree. Prune puree is one particularly in favor alternative but try using applesauce and apricots as substitutes. What has the chefs who specialize in nutrition so excited about using prune puree is the significant difference in fat grams as well as calories. One cup of prune puree has 407 calories and one gram of fat. One cup of butter has 1,600 calories and 182 grams of fat. One cup of oil has 1,944 calories and 218 grams of fat. You can observe now why bakers are excited about prunes! Prunes also contain large amounts of pectin which helps hold in the air bubbles that make baked wonderful rise. They also have large amounts of sorbitol, a sugar alcohol, which helps keep baked goods moist and gives them the flaky, tender taste of shortening or butter. The only drawback to using fruits like applesauce and apricots as fat substitutes is that baked goods tend to become soggy and moldy within a day or two so scheme quantities accordingly. Also, when baking with substitutes for fat, use cake flour instead of regular all purpose flour. It will keep the baked wonderful tender. Don’t over bake your fat alleviated recipes as they do tend to dry out quicker than traditional recipes that require butter or oil. Here’s another healthy living tip for you. If you really have trouble giving up your favorite high fat cheese, try this. Turn it into a low fat version. Just zap it in the microwave for a small or two. Pull it out and drain off the oil. It will significantly alleviate the fat content of the cheese. This will work well for cheese sandwiches, toppings and other recipes that require your favorite cheese. Scientists have discovered that water mixed with fructose suppresses the appetite better than glucose with water or even diet drinks. Fructose is the kind of sugar found in fruits. Drink a glass of fructose rich orange juice a half hour to an hour before a meal. You will eat fewer calories during the next meal and still feel comfortably full. Don’t think that just because we are discussing “fat free” routines that you must cut beef completely out of your diet. Too much of this “good thing” won’t do you any favors. However, you could have your steak and eat it too, supplied it’s a cut that is relatively low in fat and cholesterol and you do not contribute fat in the cooking and serving process. When shopping for beef, choose grade eye of the round is considered by some to be just that. A 3 ½ ounce serving has approximately four grams of fat, less than half of the amount in a 1 ounce serving of cheddar cheese. It also contains 69 milligrams of cholesterol, among 5the lowest for meats, and it's a wonderful soruce of zinc, iron and other nutrients. Tip round, bottom round and top sirloin are also relatively lean and high in these nutrients. Turkey breast and chicken breast are prizes as soon as you eradicate the skin. Turkey has less than 1 gram of fat and 83 milligrams of cholesterol. Chicken has 3.6 grams of fat and 85 milligrams of cholesterol. Pork tenderloin is the top choice for the “other white meat,” while leg shank is the leanest choice among lamb cuts. Cinnamon has blood-thinning qualities that can aid lower cholesterol levels, says Vasant Lad, B.A.M.S., M.A.Sc, director of the Ayurvedic Institute in Albuquerque,New Mexico. He suggests this tea: Mix 1 teaspoon of cinnamon and ¼ teaspoon of trikatu (a lend of ginger and two kinds of peppers) directly into a cup of hot water, then stir and steep for five minutes. Add a teaspoon of honey once the tea has cooled. Dr. Lad says to drink this beverage twice daily, once in the morning and once in the evening. Trikatu is obtainable from Ayurvedic practioners and in some health food stores. One technique to heal a lot health troubles is with a detoxification diet that cleanses the body and re-establishes the nutritional balance required for optimum health, says Elson Haas, M.D., director of the Preventive Medical Center of Marin in San Rafael, California, and author of Staying Healthy With Nutrition. His diet should be practiced for only three weeks. It is not nutritionally balanced ample for longer periods. Do not undergo it if you're pregnant or suffer from insufficiency problems marked by fatigue, coldness or heart weakness. Here is the detox diet. Breakfast Immediately upon arising, drink two glasses of water, one of them containing the juice of half of a lemon. Also have one to two servings of fresh fruit – apples, pears, bananas, grapes or citrus fruits such as oranges or grapefruit. About 15 to 30 minutes later, have one to two cups of cooked oatmeal, brown rice millet, amaranth or untoasted buckwheat. For flavoring, you could add two tablespoons of fruit juice or use the Better Butter described below. Better Butter Recipe Stir ½ cup of canola oil (look for one labeled “cold-pressed”) into a dish with ½ pound of butter, melted or at least softened, and refrigerate. Use about one teaspoon per meal for flavoring and don’t exceed three teaspoons per day. Lunch Have a almighty bowl (up to four cups) of steamed vegetables – potatoes, yams, green beans, broccoli, kale, cauliflower, carrots, beets, asparagus, cabbage or others. Use a variety, including stems, roots and greens. Better Butter can also be used. Then refrigerate the water from the vegetables for later use. Within two hours, slowly drink one to two cups of the water from the steamed vegetables, mixing each mouthful with saliva. You can contribute a little sea salt or kelp for flavoring. Dinner Same as lunch, with a variety of vegetables. Evening (After Dinner) No food at all, but you could have non-caffeinated herbal teas such as peppermint, chamomile or blends. No caffeinated beverages. Throughout the day, feeling s of hunger should be satisfied by drinking a good deal of water and consuming pieces of carrot or celery. If you're feeling very fatigued or if hunger persists, then you may contribute up to four ounces of protein, such as fish, organic chicken, lentils or garbanzo, mung or black beans. Optimally this should be ingested mid-afternoon, around 3:00 or 4:00. Again, this is a detoxification diet only and is to clean up the body and re-establish nutritional balance required for optimum health. Do not practice the diet for more than three weeks and do not undergo it if you're pregnant or suffer from insufficiency problems. In a restaurant, opt for steamed, grilled or broiled dishes instead of those that are friend or sautéed. Vary your veggies. Eat more dark green veggies, such as broccoli, kale, and other dark leafy greens; orange veggies, such as carrots, sweetpotatoes, pumpkin, and winter squash; and beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils. Read the Nutrition Facts label on foods. Look for foods low in saturated fats and trans fats. Choose and prepare foods and drinks with little salt (sodium) and/or added sugars (caloric sweeteners). If you eat 100 more food calories a day than you burn, you’ll gain about 1 pound in a month. That’s about 10 pounds in a year. The bottom line is that to lose weight, it’s necessary to alleviate calories and increase physical activity. Know the facts about what you're purchasing to eat. Read labels carefully. Most packaged foods have a Nutrition Facts label. For a healthier you, use this tool to make smart food selections quickly and easily. Try these tips: •Keep these low: saturated fats,transfats, cholesterol, and sodium. • Get ample of these: potassium, fiber, vitamins A and C, calcium, and iron. • Use the % Daily Value (DV) column when possible: 5% DV or less is low, 20% DV or more is high. Look at the serving size and how a lot servings you're actually consuming. If you double the servings you eat, you double the calories and nutrients, including the % DVs. Make your calories count. Look at the calories on the label and compare them with what nutrients you're also getting to decide whether the food is worth eating. When one serving of a single food item has over 400 calories per serving, it's high in calories. Don’t sugarcoat it. Since sugars add calories with few, if any, nutrients, look for foods and drinks low in added sugars. Read the ingredient list and make certainly that added sugars are not one of the first few ingredients. Some names for added sugars (caloric sweeteners) include sucrose, glucose, high fructose corn syrup, corn syrup, maple syrup, and fructose. Know your fats. Look for foods low in saturated fats,transfats, and cholesterol to aid reduce the risk of heart disease (5% DV or less is low, 20% DV or more is high). Most of the fats you eat should be polyunsaturated and monounsaturated fats. Keep total fat consumption between 20% to 35% of calories. Reduce sodium (salt), increase potassium. Research displays that consuming less than 2,300 milligrams of sodium (about 1 tsp of salt) per day may alleviate the risk of high blood pressure. Most of the sodium people eat comes from processed foods, not from the saltshaker. Also look for foods high in potassium, which counteracts some of sodium’s effects on blood pressure. Remember there is no replacement for your physician. Make certain that you clear any new treatments with him before embarking on any radical health changes you're anticipating. |
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