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NUTRITION TIPS Ten Tips For Super Nutrition - Super Quick!!
Four Easy Steps to Lower Fat Content of Your Food To lower the fat content in food remember these easy tips:
A delicious 100-calory plate of fresh greens, vegetables and fruit can so easily be transformed into an 880-calorie meal with virtually no nutrition, and extra calories and fat. How you ask? Very simple ... just by topping your salad with an ounce of croutons (120 calories), 2 tablespoons of blue cheese (180 calories), an ounce of sunflower seeds (160 calories) and 1/4 cup of regular Italian dressing (320 calories). For a much healthier version and a similar taste, try adding 1 tablespoon of Parmesan cheese (23 calories), 2 tablespoons of sliced mushrooms (2 calories), 2 tablespoons of raw onions (7 calories), and 2 tablespoons of low calorie Italian dressing (14 calories), for a total of only 146 calories. Be aware that many salad bar offerings have already been mixed, often with high-fat ingredients and high calorie dressings. Reject vegetables and other foods that are surrounded by butter, oil and other harmful fats. If you notice a high sheen on steamed or sauteed vegetables, be aware that this usually comes from oil, which is added to keep the foods from looking dry and withered. If your choices tend to fall in the egg, tuna, chicken and seafood salads, know that its a good bet that these have been made with too much high fat mayonnaise. Look for salads marked low-fat for your best options. Following is a list of some wise salad bar choices of condiments, toppings and dressings:
Antioxidants In a study presented in the American Journal of Epidemiology in 1994, the results of a Finnish stydy of 5,133 men and women ages 30-69, who were free from heart disease were evaluated to find a link between antioxidants and heart disease. Vitamin C, E, and carotene were included in the subjects' diets. In the 14 year follow-up study, 244 cases of fatal coronary heart disease occurred. Results showed that there was an inverse relationship between the amount of vitamin E ingeated and the death rate for both men and women. Women showed a similar inverse relationship to heart disease when vitamine C and carotenoids from fruits and vegtables were studied. How can we get more antioxidants? Eat more fresh fruits and vegetables. Dark green, leafy vegetables, yellow and red fruits and vegetables, whole grains, some raw nuts and seeds all are good sources of naturally occurring antioxidants. Are you worried about absorbing enough iron? In a study reported in the American Journal of Clinical Nutrition in 1995, they found healthy women absorbed 30-50% more iron from food when their meals contained no milk or cheese. If you are iron deficient, avoid eating iron rich and calcium rich foods at the same time. During the summer months there is an increased risk of food poising. If you are worried about your food, here are some tips to keep your kitchen safe.
If you need help, Call: USDA Meat and
Poultry Hotline FDA Seafood
Hotline Safe Tables Our
Priority Inventory Your Foods to Keep Cancer at Bay This is a great time to be alive! It seems daily, we are seeing major advances in science and medicine. The virgin area of nutrition is virtually untapped. We are being told time and again, the foods we eat play a major role in the diseases we get, or better, don't get. Over and over again, certain foods are in the forefront. Take inventory and see if these foods are part of your everyday diet. Citrus fruits not only contain vitamin C (found to be extremely beneficial to the immune system and also as antioxidants), but they contain a substance called limonene. Limonene steps up the production of enzymes that may help the body dispose of potential cancer-causing chemicals. Broccoli is a big gun fighting cancer, as well. A substance called dithiothones, triggers enzymes to be produced by the body that may block cancer-causing chemicals from damaging our cells' DNA. Grapes contain ellagic acid. This chemical is great scavenger. It hunts down potential cancer-causing chemicals and may prevent them from changing a cells' DNA. Soybeans and dried beans contain several known chemicals that suppress cancer of various kinds. Protease inhibitors slow down the production of enzymes in cancer cells and may slow tumor growth. Phytosterols slow down the reproduction of cells in the large intestine which may prevent colon cancer. Isolavones help prevent estrogens from getting into the cells, which might lessen the risk of ovarian and breast cancer. Saponins may prevent cancer cells from multiplying by interfering with the way the DNA reproduces. Not only do whole grains contain lots of fiber, but they also contain phytic acid, which binds iron. Iron can create free radicals that can cause cancer. The substance allyl sulfides, found in garlic, onions, leeks, and chives may make cancer cells easier to excrete by the body. The allium compounds may decrease the reproduction of cancer cells. Fruits, in general, contain caffeic acid. This substance causes our bodies to produce more enzymes that make cancer-causing chemicals more soluble in water, so we can more easily excrete them from the body. Another substance, ferulic acid, protects us from nitrates, found in so many processed meats, from becoming cancer-causing nitrosomines. Cruciferous vegetables, including bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collards, kale, kohlrobi, mustard greens, rutabaga, turnips greens, and turnips contain indoles. This chemical stimulates enzymes that make estrogen less effective, and may reduce the risk of breast cancer. Isothiocyantes help the body make an enzyme that can block cancer-causing chemicals form damaging the cells' DNA. Summertime is a great time for you and your family to adopt some healthier lifestyles. Eating better, especially eating more fruits, vegetables and whole grains, can not only reduce your risk of cancer, but several other diseases as well; and you will feel better to boot! Exercise and stress management are icing on your life that add those extra benefits. Top Stomach Acid Makers: Researchers at the University of California at San Diego discovered that beverages were the top acid producers. Here are their findings in order of potency.
Researchers have found, that if you want to prevent gallstones formation you need to:
If you are like me the summer goes too fast. There are so many activities. It leaves very little time for cooking or worrying about food. Don't let nutritious eating go out the window during the summer. The key to eating well when it's hot is to cook ahead when it's cool. Take the next rainy day and prepare several of your favorite casseroles: meat loaf, toco meat, or whatever you like, then you can reheat the dishes in the microwave. For the small amount of extra time it takes, it's more than woth it when nothing sounds good because it's too hot to cook. To protect yourself against skin cancer, it is very important to be sure you get plenty of anti-oxidants. Thgese protective vitamins include vitamins A, C, and E. Dermatology research done by Drs. Black and Lo of Baylor College of Medicine, Houston, supports a belief that you can protect yourself in 50% of the cases. Grilling foods can produce some unhealthy chemicals. PAH's or polycyclic aromatic hydrocarbons, are created when fat burns on hot coals, including charcoal, wood, or heating coils. These chemicals are cancer-causing. You can cut down on the carcinogenic effects by following these safe grilling suggestions:
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