monicapink
01-22-04, 07:53 PM
This information was taken from an article written by Jean Carper * in this past Sunday (January 18, 2004) newspaper. I have copied all the information verbatim. This information imo is beneficial to all who are desirous of losing weight -- but exceedingly beneficial to seniors.
10 BEST NUTRITION MOVES -- Every meal can easily include several points on this no-nonsense list.
Details about specific nutrients are fascinating. But in tracking down the fine points, don't lose sight of the BIG PICTURE. Here are 10 solid, sweeping actions that will get you the best nutrition bang in 2004.
EAT SEVEN TO NINE SERVINGS OF FRUITS AND VEGETABLES A DAY: Antioxidant packed, THEY CAN CUT YOUR RISK OF HEART DISEASE UP TO 70%, DIABETES 40%, LUNG CANCER 30% AND BREAST CANCER 20%, studies show. TOPS IN ANTIOXIDANTS: PRUNES, RAISINS, BLUEBERRIES, BLACKBERRIES, GARLIC, KALE, CRANBERRIES, RASPBERRIES, STRAWBERRIES, SPINACH.
EAT FATTY FISH TWO OR THREE TIMES A WEEK: That provides enough omega 3 fat to help prevent HEART DISEASE, ARTHRITIS AND BRAIN DYSFUNCTION. Fish oil protects brain cells, and suppresses inflammation and irregular heartbeats. IN A NEW STUDY, EATING FISH JUST ONCE A WEEK CUT THE RISK OF ALZHEIMER'S DISEASE 60%.
BEST: SALMON, SARDINES (FRESH AND CANNED), MACKEREL, HERRING.
RESTRICT RED MEAT TO ONCE OR TWICE A WEEK: Recent evidence TIES RED MEAT (BEEF, PORK, VEAL, LAMB) TO INCREASED CANCER OF THE COLON, PANCREAS, BREAST, PROSTATE AND KIDNEY. REASON: CARCINOGENS FORM IN MEAT DURING COOKING. -- WORST METHODS: FRYING, BARBECUING. -- BEST: BAKING, STEWING, BOILING, MICROWAVING
EAT 25 GRAMS OF FIBER A DAY: Most adults EAT LESS THAN HALF THAT. FIBER LOWERS CHOLESTEROL AND BLOOD PRESSURE; CUTS THE RISK OF HEART DISEASE, DIABETES AND CANCER; AND HELPS CONTROL WEIGHT. -- SUPER SOURCES: ALL BRAN, FIBER ONE, OAT BRAN CEREALS (CHECK LABELS), DRIED BEANS, BARLEY
USE OLIVE OIL PRIMARILY; AVOID TRANS FATS: OLIVE OIL IS THE MAIN CHOICE OF PEOPLE WHO LIVE THE LONGEST AND HAVE THE LEAST HEART DISEASE, CANCER AND OTHER CHRONIC DISEASES. DEADLIEST: TRANS FATS IN SOME MARGARINES AND BAKED GOODS, SUCH AS DONUT'S -- THEY CLOG ARTERIES MORE THAN SATURATED ANIMAL FATS DO.
EAT "GOOD" CARBS: SLASH "WHITES" -- BREAD, SUGAR, POTATOES -- THAT CAUSE RAPID SPIKES IN BLOOD SUGAR. SUCH FOODS CAN DOUBLE YOUR ODDS OF HEART ATTACK, DIABETES AND CERTAIN CANCERS AND MAKE YOU FAT. -- EAT CARBS THAT PRODUCE A SLOW RISE IN BLOOD SUGAR. -- BEST: LEGUMES (INCLUDING PEANUTS); WHOLE GRAIN, HIGH FIBER BREADS AND CEREALS; FRUITS AND VEGETABLES.
DRINK THREE OR MORE CUPS OF TEA A DAY: "REAL" tea (NOT HERBAL) helps save you from HEART DISEASE, CANCER, OSTEOPOROSIS, INFECTION, AGE-RELATED MENTAL DECLINE, DENTAL CAVITIES AND WEIGHT GAIN. In one study, three cups a day CUT THE RISK OF HEART ATTACK 11%. -- BREWED CAFFEINATED GREEN TEA HAS THE MOST ANTIOXIDANTS; BOTTLED AND INSTANT TEAS HAVE THE LEAST.
EAT NUTS EVERY DAY: A mere 3/4 ounce of nuts (almonds, walnuts, pecans, peanuts) daily slashed THE RISK OF HEART DISEASE AND DIABETES 30% AND PARKINSON'S DISEASE 43% in Harvard studies. DAILY CONSUMPTION OF NUTS AND PEANUTS, INCLUDING PEANUT BUTTER, HELPED CONTROL WEIGHT IN OTHER RESEARCH.
SHAVE PORTIONS BY ONE-THIRD TO HALF: Gigantic portions are a MAJOR CAUSE OF WEIGHT GAIN AND OBESITY. In studies, adults given a large serving ate 30% more calories than when given a small one. Kids, too, devoured 25% more calories when served over-sized portions. IF IT ISN'T ON THE PLATE, YOU AREN'T TEMPTED.
TAKE A DAILY MULTIVITAMIN/MINERAL PILL: IT CAN ERASE SUBTLE DEFICIENCIES THAT MAKE YOU MORE PRONE TO INFECTIONS AND CHRONIC DISEASES, INCLUDING CARDIOVASCULAR DISEASE, CANCER AND BONE FRACTURES. MANY LEADING AUTHORITIES NOW URGE ALL ADULTS TO TAKE A DAILY SUPPLEMENT.
A recipe of SALMON WITH SCALLOPED SWEET POTATOES -- Serves 6 was included in the article:
3 medium sweet potatoes, peeled and thinly sliced (about 4 cups)
1 medium yellow onion, roughly chopped
1 tsp grated ginger root
1 cup orange juice
3 tablespoons orange marmalade -- 1 tbsp RESERVED
2 tablespoons melted TRANS-FAT FREE margarine
Salt to taste
1 1/4 pounds salmon fillet, skin removed, cut into 6 pieces
Freshly ground black pepper to taste
1/4 cup almond slivers, toasted
1/4 cup Italian parsley sprigs
Preheat oven to 400 degrees
Combine sweet potatoes, onion, ginger, juice, 2 tbsp marmalade, margarine and salt.
Place in a 9 x 13 inch casserole dish, sprayed with cooking spray.
Bake covered, for 40 minutes.
Remove from oven; top with salmon. Brush fish with reserved 1 tbsp marmalade; grind on pepper.
Return to oven UNCOVERED AND BAKE 10 to 12 minutes, until fish is done to your liking.
Garnish with almonds and parsley.
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Total Calories -- 340
Total Fat 14 grams
Saturated Fat 2 grams
Carbohydrates 27 grams
Sodium 90 milligrams
Dietary Fiber 3.5 grams
Protein 22 grams
*Jean Carper is a nutrition authority.
10 BEST NUTRITION MOVES -- Every meal can easily include several points on this no-nonsense list.
Details about specific nutrients are fascinating. But in tracking down the fine points, don't lose sight of the BIG PICTURE. Here are 10 solid, sweeping actions that will get you the best nutrition bang in 2004.
EAT SEVEN TO NINE SERVINGS OF FRUITS AND VEGETABLES A DAY: Antioxidant packed, THEY CAN CUT YOUR RISK OF HEART DISEASE UP TO 70%, DIABETES 40%, LUNG CANCER 30% AND BREAST CANCER 20%, studies show. TOPS IN ANTIOXIDANTS: PRUNES, RAISINS, BLUEBERRIES, BLACKBERRIES, GARLIC, KALE, CRANBERRIES, RASPBERRIES, STRAWBERRIES, SPINACH.
EAT FATTY FISH TWO OR THREE TIMES A WEEK: That provides enough omega 3 fat to help prevent HEART DISEASE, ARTHRITIS AND BRAIN DYSFUNCTION. Fish oil protects brain cells, and suppresses inflammation and irregular heartbeats. IN A NEW STUDY, EATING FISH JUST ONCE A WEEK CUT THE RISK OF ALZHEIMER'S DISEASE 60%.
BEST: SALMON, SARDINES (FRESH AND CANNED), MACKEREL, HERRING.
RESTRICT RED MEAT TO ONCE OR TWICE A WEEK: Recent evidence TIES RED MEAT (BEEF, PORK, VEAL, LAMB) TO INCREASED CANCER OF THE COLON, PANCREAS, BREAST, PROSTATE AND KIDNEY. REASON: CARCINOGENS FORM IN MEAT DURING COOKING. -- WORST METHODS: FRYING, BARBECUING. -- BEST: BAKING, STEWING, BOILING, MICROWAVING
EAT 25 GRAMS OF FIBER A DAY: Most adults EAT LESS THAN HALF THAT. FIBER LOWERS CHOLESTEROL AND BLOOD PRESSURE; CUTS THE RISK OF HEART DISEASE, DIABETES AND CANCER; AND HELPS CONTROL WEIGHT. -- SUPER SOURCES: ALL BRAN, FIBER ONE, OAT BRAN CEREALS (CHECK LABELS), DRIED BEANS, BARLEY
USE OLIVE OIL PRIMARILY; AVOID TRANS FATS: OLIVE OIL IS THE MAIN CHOICE OF PEOPLE WHO LIVE THE LONGEST AND HAVE THE LEAST HEART DISEASE, CANCER AND OTHER CHRONIC DISEASES. DEADLIEST: TRANS FATS IN SOME MARGARINES AND BAKED GOODS, SUCH AS DONUT'S -- THEY CLOG ARTERIES MORE THAN SATURATED ANIMAL FATS DO.
EAT "GOOD" CARBS: SLASH "WHITES" -- BREAD, SUGAR, POTATOES -- THAT CAUSE RAPID SPIKES IN BLOOD SUGAR. SUCH FOODS CAN DOUBLE YOUR ODDS OF HEART ATTACK, DIABETES AND CERTAIN CANCERS AND MAKE YOU FAT. -- EAT CARBS THAT PRODUCE A SLOW RISE IN BLOOD SUGAR. -- BEST: LEGUMES (INCLUDING PEANUTS); WHOLE GRAIN, HIGH FIBER BREADS AND CEREALS; FRUITS AND VEGETABLES.
DRINK THREE OR MORE CUPS OF TEA A DAY: "REAL" tea (NOT HERBAL) helps save you from HEART DISEASE, CANCER, OSTEOPOROSIS, INFECTION, AGE-RELATED MENTAL DECLINE, DENTAL CAVITIES AND WEIGHT GAIN. In one study, three cups a day CUT THE RISK OF HEART ATTACK 11%. -- BREWED CAFFEINATED GREEN TEA HAS THE MOST ANTIOXIDANTS; BOTTLED AND INSTANT TEAS HAVE THE LEAST.
EAT NUTS EVERY DAY: A mere 3/4 ounce of nuts (almonds, walnuts, pecans, peanuts) daily slashed THE RISK OF HEART DISEASE AND DIABETES 30% AND PARKINSON'S DISEASE 43% in Harvard studies. DAILY CONSUMPTION OF NUTS AND PEANUTS, INCLUDING PEANUT BUTTER, HELPED CONTROL WEIGHT IN OTHER RESEARCH.
SHAVE PORTIONS BY ONE-THIRD TO HALF: Gigantic portions are a MAJOR CAUSE OF WEIGHT GAIN AND OBESITY. In studies, adults given a large serving ate 30% more calories than when given a small one. Kids, too, devoured 25% more calories when served over-sized portions. IF IT ISN'T ON THE PLATE, YOU AREN'T TEMPTED.
TAKE A DAILY MULTIVITAMIN/MINERAL PILL: IT CAN ERASE SUBTLE DEFICIENCIES THAT MAKE YOU MORE PRONE TO INFECTIONS AND CHRONIC DISEASES, INCLUDING CARDIOVASCULAR DISEASE, CANCER AND BONE FRACTURES. MANY LEADING AUTHORITIES NOW URGE ALL ADULTS TO TAKE A DAILY SUPPLEMENT.
A recipe of SALMON WITH SCALLOPED SWEET POTATOES -- Serves 6 was included in the article:
3 medium sweet potatoes, peeled and thinly sliced (about 4 cups)
1 medium yellow onion, roughly chopped
1 tsp grated ginger root
1 cup orange juice
3 tablespoons orange marmalade -- 1 tbsp RESERVED
2 tablespoons melted TRANS-FAT FREE margarine
Salt to taste
1 1/4 pounds salmon fillet, skin removed, cut into 6 pieces
Freshly ground black pepper to taste
1/4 cup almond slivers, toasted
1/4 cup Italian parsley sprigs
Preheat oven to 400 degrees
Combine sweet potatoes, onion, ginger, juice, 2 tbsp marmalade, margarine and salt.
Place in a 9 x 13 inch casserole dish, sprayed with cooking spray.
Bake covered, for 40 minutes.
Remove from oven; top with salmon. Brush fish with reserved 1 tbsp marmalade; grind on pepper.
Return to oven UNCOVERED AND BAKE 10 to 12 minutes, until fish is done to your liking.
Garnish with almonds and parsley.
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Total Calories -- 340
Total Fat 14 grams
Saturated Fat 2 grams
Carbohydrates 27 grams
Sodium 90 milligrams
Dietary Fiber 3.5 grams
Protein 22 grams
*Jean Carper is a nutrition authority.