Oleomargarine
Once said: Use oleo Not Butter.
New
research: Use
olive oil or canola oil rather than margarine. They are
rich in monounsaturated fats. Newer spreads like
Benecol™& Take Control™ lower blood
cholesterol levels.
Olive
Oil is great for extra flavor, and canola is priced
reasonable for everyday cooking. Benecol™ or Take
Control™ are worth price.
Use softer spreads
free of artery-clogging trans-fatty acids.
Earth
Balance® is
in our refrigerator. It is a Natural Buttery spread with
79% natural vegetable oils. It is Non-hydrogenated.
*NON-GMO
100% expeller-pressed oils
It
is 100% Vegan. Trans Fat Free ..
Lactose
Free...Gluten Free. We love it!
Tropical
Traditions Extra Virgin Coconut Oil
is another staple in our home.
It
replaces a spread many times, used in cooking, and
replaces shortenings for baking.
Find
out from Research if Extra Virgin Coconut
Oil is the healthiest Oil for you.
Is
it Really?
http://www.coconutoil.com/
Check
our Eat
Smart
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Dairy 
Once time
thoughts Calcium rich dairy foods like yogurt, milk, cheese build bones.
Dairy foods help lower blood
pressure and risk of colon cancer. Eating more dairy can
help in weight loss.
Some say
3 servings of dairy everyday is best way to go. Go for
low fat free milk, yogurt, and cheese.
Others
say no dairy, no weight gain. Weight loss is faster.
Dairy is acid and will add fat. Be careful not to
overdue.
Hard
cheese is best which offers more calcium per ounce than
softer cheeses do. It is high in saturated fat but does
provide a lot of Calcium.
I use
what tastes like a dairy cheese but it is non dairy.
Check out Healthy Choice in your Deli department of your
Supermarket.
Veggie
Shreds are Nature's Alternative to Cheese. A product of Galaxy Foods.
Others
are on the market as well. I look for NON-GMO Soy
products.
These
are good replacements for dairy.
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Eggs
30 years ago it was said egg yolks were the worst source
of artery-clogging cholesterol. Do not eat more than 3
times a week.
What they
didn't tell us was that eggs fryed killed the good
cholesterol. Eggs boiled or baked or poached fed us good
cholesterol from the eggs so preparation made the
difference as to whether the eggs were good for us or
not.
What
we know now is Eggs are a great source of protein so an
egg every day can be healthy. Just be careful of the
butter, bacon, sausage which can really soar the figures
for your cholesterol. Steer clear of hot fat and fryed
eggs.
Fighting
diseases may eliminate any eggs or dairy which are not on
open range and have not been feed hormones or grains
which have been treated with insecticides or pesticides.
These can be found!
Our
digestive
systems work better without them.
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Fish
30 years ago it was
said "Eat lots of fish". Healthy choices
include cod, flounder and sole. All are packed with
protein and low in calories. Omega 3
fatty acids from fish will help to prevent arthritis, heart trouble,
and depression.
Now we
know that Salmon, sardines, tuna and trout have the
highest fatty acid content of Omega 3.
The
American Heart Association suggests eating fish twice a
week. Fish Oil capsules or Emulsified Cod Liver oil are
great supplements to our diet.
Personal Note:
Cod
Liver Oil helped to reduce my Hi Blood Pressure and
helped with arthritus and muscle cramps since 1975.
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Nuts
We have
been warned that nuts are full of fat (85%)
so eat sparingly.
Link to Nuts &
Legumes
Now we
know that nuts contain fats (omega-6
fatty acids) which actually lower the
bad cholesterol LDL. Also have magnesium, which keeps
bones strong and muscle and nerves functioning.
Nuts are helpful in weight loss
and are protective of the heart. May prevent high blood
pressure and lower it.
How to
use? Put them on cereals, salads, soups and stir fry.
One oz.
nuts or a good handful has up to 200 calories. Will sub
for 3 small Oreo cookies or 20 potato chips
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Avocados
Not
long ago someone told me, "Avocados have too much
fat."
That is
true! However, it is a healthy fat!
Our bodies need oils and this is a good one.
Avocados also contain
Vitamin E and many other nutrients which help to reduce
cancer and heart disease.
Yes,
they are higher in calories than other fruits but will
feed your body in a great way! Use them as a substitute
for mayonnaise & butter and save calories.
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Sugars and Substitutes
The
old teaching was that Saccharin caused Cancer in animals.
This was true but not in humans.
True
that no-cal sweeteners like saccharin, Splenda, and
aspartame will help with diabetes, but they have done
little to reduce the spiral of obesity in this country.
Actually,
aspartame
is now known to increase obesity. See ph
Balance by
Robert & Shelley Young
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Tea
Green tea was once the top choice
because of antioxidants.
Research
has found that black and oolong teas have Antioxidants
that help the body maintain healthy tisssues and cells.
Tea drinkers have lower rates of cancer and heart
disease, and an increase of bone density and weight loss.
Tea may decrease your
ability to absorb iron so as with other liquids, drink
between meals not with meals.
To
get the greatest benefit from tea steep in boiling water
for 5 minutes.
See
Green
tea
It is a fact that drinking tea boosts insulin production
15 times the average which helps fight diabetes.
Use
good quality water.
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Oat Bran
Personal
note:
1987-88 a
big push for eating oat bran on everything would make you
so healthy. Lowers cholesterol.
Then there were those in more recent years who said it
was a fraud -no benefits.
NOW: Oat Bran is back again.
FDA says if you eat 3 servings a day it really can lower
cholesterol. The fiber in oats may help with weight
control.
It
really can lower cholesterol. Oatmeal, oat-bran muffins,
Cheerios are good foods. Adding a dash of bran at
breakfast will not fight the effects of donuts,
sweetrolls, or Cappuccino.
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Herbs & Spices
Was
once said they are not bad but not particularly helpful
either.
Today we are told they
not only add flavor and help to eliminate the need for
sugar, but they contain compounds that fight disease and
discourage bacteria that could cause food poisoning.
Using herbs and spices
liberally will enhance the flavor of foods adding almost
no calories, sodium or fats.
For
example a dash of nutmeg or cinnamon to oatmeal, cooked
or raw apples, eggnog or cappuccino will add a bit of
sweetness without sugar.
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Carbohydrates
Was
once said, "Eat all you want. They will supply
energy without fat. Not likely to put on unwanted pounds.
Now
we know that too much of anything will make you gain
weight. Watch those calories!
Carbs made from whole grains will help to stabilize blood
sugar levels and reduce the risk of diabetes, high blood
pressure and some cancers.
Eat at least 3 servings of whole grains per day. Brown
rice, whole grain breads and oats are good ones.
When
purchasing breads, don't be fooled by the names like
pumpernickel and wheat. Watch labels and be sure they
don't get their color from caramel coloring. Be sure
refined flour is not an ingredient. Look for words like
whole grain or whole first on the list of ingredients.
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Fortified
Whole Grain Cereals
Cereals without sugar
added and made from whole grains lower the risk of heart
attacks, diabetes, strokes, and some cancers.
Research
found that women who eat ceral for breakfast often (more
than 7 times in 14 days) weigh 8 pounds less than those
who do not.
Vitamin B12 is a nutrient which comes from fortified
cereals and is critical in forming new brain cells-
necessary for short term memory.
Try Cheerios, All-Bran,
Grape Nuts Flakes or Wheat Chex.
Three
servings of whole grains a day helps to be healthy.
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Beans
How
they keep you young: This low cost food is loaded with
heart-healthy folic acid and fiber to keep you slim plus
it is an impressive source of complex carbohydrates.
Beans deliver
potassium and magnesium, minerals that help control blood
pressure.
They're also
digested slowly and enter the bloodstream gradually,
which minimizes the spikes in blood sugar that can lead
to kidney problems and vision loss.
The Best Beans are any beans as all beans contain anti-aging benefits so use everything from chickpeas to
soy beans.
Try for 1/2 Cup four times a week.
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Berries
How they keep you young:
First
we need to understand that researchers found that aging
may involve 2 groups of molecules: free radicals, which
are toxic, AND antioxidants, which keep the body healthy.
Free radicals
infiltrate the body's cells & damage the DNA, which
then contributes to premature aging and degenerative
diseases, and perhaps, even death unless they are stopped
by antioxidants, which will then neutralize free
radicals.
Pigments that
give fruits their color are loaded with antioxidants, and
the more colorful the more protective the food can be.
A study of rats seemed to facilitate balance and
coordination difficulties often a symptom in aging.
Best fruits for this purpose are the darkest:
Blueberries, blackberries, boysenberries, strawberries, cranberries, and raspberries.
1/2 to 1 cup several times a week is a good plan
|
 Broccoli
Cauliflower
These members of the
cabbage family may be the most powerful cancer fighting
foods. Broccoli and its cruciferous cousins -which are
cabbage, cauliflower,
Brussels sprouts, & kale have substances that can
trigger cells to produce cancer fighting compounds.
Scientists from John Hopkins School of Medicine found one
type of photochemical in broccoli, sulforaphane, is
effective at blocking the formation of colon tumors.
Other research focused on phytochemical iodole and the
protection against cervical cancer.
Best Veggies: Cabbage, cauliflower, broccoli, Brussels sprouts, kale and broccoflower
- a mild broccoli and cauliflower hybrid.
Aim
for one serving which would be one cup raw or 1/2 cup
cooked daily.
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Citrus
Fruits
Many
people eat citrus fruits to help fulfill their needs for
Vitamin C. A great way to ward off infections.
One study has shown that those with high intakes of
Vitamin C were less likely to to have osteo-arthritus or to have it progress
or be painful.
Citrus fruits also produce potassium which can lower high blood pressure.
They boost the intake of Vitamin C, folic acid, potassium,
and soluble fiber.
Eat
oranges, grapefruits,
tangerines, lemons, & limes and also kumquats and
tangelos. Eat the whole thing. Peels included have some
of the highest healing concentrations of C.
If
fighting CANCER, juice your grapefruit
as well as green veggies because you cannot digest enough
pulp to get the nutrients you will receive in your juice
and your digestive system will not have to work overtime.
This way your immune system can build up to fight the
disease.
One serving (size of an orange) a day is good.
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Milk -Fat-free
"If your calcium intake is low, you release a
hormone that prompts the body to make more fat, and break
down less fat," Michael Zemel, M.D.
Univerisity of Tennessee
Milk is fortified with
vitamin D which is essential for absorbing calcium and
turning it into bone. (We can absorb D from
food and produce it from sunlight but do sl less
efficiently as we age.)
Experts
believe that other nutrients in milk ward off colon
cancer and high blood pressure.
Try
fat free milk or yogurt or cheese. Look to eat 3-4
servings daily One serving is one cup milk or yogurt and
cheese is one ounce or the size of two saltine crackers.
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Fortified
Whole Grain Cereal
Whole grains lower the risk of heart attacks, diabetes,
strokes, and some cancers.
Choosing
these cereal as one of the whole grains recommended daily
may also help fight one of the major concerns of aging.
Extra Pounds.
Aim
for three servings of whole grains daily one of which
should be cereal.
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Nuts
Nuts
have great cardio protective power.
They
are loaded with 85% fat, but it is healthy, unsaturated
fat the lowers the levels of the bad LDL cholesterol.
A Harvard study in 2001 found that women consuming more
than 5 ounces of nuts weekly decreased their risk of hear
disease by 35%.
Nuts
contain components that keep the arteries elastic and
"You are as young as your arteries: says Michael
Roizen, M.D. Author of the Real
Age Diet
Best Nuts: Almonds, rich in
vitamin E; cashews, which can prevent copper deficiency
(linked to cardiovascular disease); pecan, which are height in gammatocopherol, a relative to vitamin E; and
peanuts, with reservetrol, the same heart-healthy
compound found in red wine.
Eat:
one ounce (about handful) five times a week.
More
about Nuts
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Salmon
Rich
in omega3, a fatty acid known for its cardio protective abilities; maintaining a steady heart rhythm; reducing
elevated levels of triglycerides and the risk of heart
disease.
A
study showed that women who ate oily fish five times a
week cut their stroke risk almost in half.
Omega
3 may even ward of metal maladies. The brain (which is
60% fat) needs omega3 to line cells and build tissue.
Without it you may have a great risk of depression.
Because
Omega3 acts as an anti-inflammatory it may protect
against diseases with inflammatory components, such as
Alzheimer's
Best
fish are Salmon, sardines, mackerel, herring. Three
ounces twice a week.
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Spinach
How
it keeps you young:
Spinach is a good for us as it was for Popeye. He was
strong, healthy, and didn't wear glasses.
Why does it work? Spinach and other leafy greens are
abundant in lutein and zeaxanthin, which is an
antioxidant plant pigment the wards off age related
macular degeneration (AMD). This incurable eye disease
strikes one out of five seniors.
A National Health study revealed that people who ate 2-4
servings of these vegetables weekly reduced their risk of
this disease by 50%. It also offers protection against
cataracts. It works because lutein and zeaxanthin, which
accumulate in the eye, filter out damagian ultraviolet
light and protect the retina against free radicals which
are harmful.
See Zucchini
|
Eat
one serving which is about one cup raw four times a week.
Best
Greens are Spinach, frozen, fresh, or canned; arugula,
kale, turnip and collard greens, escarole, and parsley.
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Soymilk
Information
from Western Family
A
diet rich in soymilk is associated with good health.
Low
in saturated fat and sodium.
Protection
by natural antioxidants against damages of
harmful free radicals.
Rich
in natural amino acids.
Healthy
cholesterol levels and heart function promoted by
Phytonutrients.
Combination
of phytoestrogens help relieve menopausal
symptoms.
Helps
to Lower cholesterol.
Whole
Bean, tofu, or soy-based veggie burger.
Using the whole bean
keeps all the natural dietary fiber. Fiber is important
to our daily diet. Fiber retains moisture, speeds the
digestive process, and reduces the risk of colon cancer.
Fiber will bind with
substances that could produce cholesterol thereby
lowering the risk of heart disease.
These are additional ways
of getting soy protein if you would rather have than
milk.
One
8 oz serving of Western Family Soymilk provides 8% of the
recommended daily fiber.
6.25
grams soy protein per 8 oz. serving
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Isoflavones
Isoflavones are nutrients
occurring naturally only in soybeans.
Medical
studies show potential health benefits from these
nutrients.
Provide
antioxidant protection against harmful effects of
free radicals.
Assist
in normal prostate health, urinary flow, and
quality of life for more mature men.
Help
to maintain an optimal hormonal balance in women
during and after menopause.
Lowering
LDL cholesterol
Help
to maintain bone density and inhibit certain
enzymes that cause bone loss.
One
8 oz serving of Western Family Soymilk provides
8% of the recommended daily fiber.
From:
Western Family Organic
Original Enriched Soymilk distributed by Western
Family Foods, Inc. P.O. Box 4057 Portland, Or
97208 ©2002
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Seven Steps to Staying Healthy
BASIC
PLAN FOR A HEALTHY DIET
prevent diseases and other health problems
From Remedyonline.com
Suggestions to begin: Eat one
additional serving of each of the following 7 foods or
food groups every day for seven days.
If you don't eat a fruit a day
start by eating one piece.
If you eat 3 servings of
vegetables, eat four.
Just eliminate fried foods or fast
food restaurants with foods topped with fat or sugary
sauces.
As you add soy and whole grains,
the less nutritious foods will not be as desireous.
You should begin feeling more
energetic, sleep better and look even healthier.
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1. Beans The Best
Beans are any beans as all beans contain anti-aging
benefits so use everything from chickpeas to soy beans.
Try for 1/2 Cup four times a week.
Try
split
peas, pinto, garbanzo beans (chick peas), black beans
which are all rich in fiber, protein and iron.
Green
string beans are a good source of antioxidants as well.
Beans deliver
potassium and magnesium, minerals that help control blood
pressure.
|
| 2. Fish Help
lower LDL (bad) cholesterol.
Fish is high in omega-3s which help lower LDL.
By
reducing red meats in your
diet you not only cut fat, but calories and
the risk of heart
disease and some cancers.
The
American Heart Association recommends you eat at least
two servings of fish --each
week--of lake trout, herring, sardines or albacore tuna.
Most
fish, especially tuna and salmon are high
in omega-3 fatty acids.
People
who eat fish have
lower rates of dementia than those who do not according
to research.
|
3. Food Rich
in Calcium We need calcium to
protect our bones, strengthen our heart, and maintain
weight weight control.
Some
get enough through Dairy products.
While
fighting cancer I elimnated all dairy.
Alternative sources of calcium
used were sardines and dark green leafy vegetables.
A
supplement in an absorbable form can be used up to 1,200
a day. I like Shaklee Calcium Magnesium.
See
soy and green leafy vegetables.
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4.Nuts  May
prevent high blood pressure. May lower high blood
pressure.
Nuts have omega-6 fatty acids, which help to lower bad cholesterol.
They
have magnesium which keeps bones strong.
Magnesium
helps keep muscle and nerves functioning.
DASH
(Dietary Approaches to Stop Hypertension) is a report
that tells us these things.
|
5.Soy Research
shows that eating soy at least once everyday will help
lower cholesterol and reduce menopausal symptoms in some
women.
You
might use soy milk or soy beans.
Substituting soy beans for navy beans is good. You may
steam soy beans.
Tofu and soy
veggie burgers are good sources.
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6. Fruits
& Vegetables
A
diet rich in vegetables can help you lose fat and give
you more cardiovascular strength, and cut calories. Steam
or roast your vegetables for the most nutrition.
You
will feel more like exercising which will also
help to get you and keep you in shape. A shape you can be
proud of and LIVE WITH!
You
will receive more nutrients and disease protection than
you can get from supplements alone.. Antioxidant powers
protect your cells and help to slow down the aging
process in both your brain and body.
Improve your nutrition by
picking foods by their colors. Beneficial are deep-colored fruits and
vegetables
such as cranberries, oranges,
pink grapefruit, blueberries, kale and chard.
Dark berries have plant chemicals that fight cancer and
heart disease according to the American
Dietetic Association.
Orange
and dark green
vegetables such as carrots, sweet potatoes
and spinach are also good sources of these health
protecting nutrients.
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7. Whole
Grains Eat foods
rich in whole grains. Whole
wheat breads, (be sure it is whole wheat NOT wheat which
is mostly only white flour with coloring added).
Whole wheat crackers, oats, bran
cereals and barley.
Whole grains supply nutrients, can
reduce cholesterol, and help your intestines stay
healthy.
You will not be hungry as they
give you the necessary fiber and fill up!
It is very difficult to eat enough
high quality food to feed our bodies with the vitamins
and minerals we need so you might
want to supplement.
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