Enjoy Good Health

Thursday, April 28, 2011


Enjoy Good Health: DIETS THAT PREVENT CANCER, HEART DISEASE, ARTHRITI...: " FROZEN DESSERTS You can include frozen desserts in your life-extending program, but ke..."


                                               FROZEN DESSERTS

     You can include frozen desserts in your life-extending program, but keep track of the calories. the number of calories in a 1/2-cup portion of various popular desserts is as follows:

FOOD                                          CALORIES                     PERCENTAGE OF FAT

Low-fat frozen yogurt                         90                                 1%
Ice Milk                                             90                                 5%
Low-fat frozen yogurt
Fruit-Flavored                                   105                                1%
Sherbert, all flavors                            135                                1 1/2%
Ice Cream, Vanilla                             135                                10%
Low-fat frozen yogurt
with fruit preserves                             160                                1%
Ice Cream, extra rich
Vanilla                                               175                                16%

     Although low-fat frozen yogurts can be low in fat, watch out for added calories from fruit preserves or chocolate coatings. Check the ingredient label.

                                           WHIPPED TOPPINGS

     Many imitation dairy toppings contain coconut oil or palm oil. Both are high in saturated fats and calories. Whipped cream is high in saturated fats, cholesterol and calories.

     Try plain, vanilla, or lemon yogurt or a mixture of plain yogurt and fresh fruit as a topping.

                                           DIEBETIC DAIRY DESSERTS

     You don't need to buy special dietetic dairy desserts to help you cut down on calories and saturated fats unless your doctor specifically recommends them. They are designed for people with special health needs. They often cost more than regular low-fat products.

     Use regular low-fat, low-calorie dairy desserts, but serve moderate portions.  You'll enjoy the taste and still be kind to your pocket-book and your bathroom scales.

                                        FROZEN DAIRY SNACKS

     Check the calorie and fat levels of frozen dairy snacks to see if they fit into your overall program.  Here's a list of some popular items:

FOOD                                        CALORIES                           FAT PERCENTAGE

Uncoated low-fat yogurt
bar, vanilla (2.4) fluid
ounces                                          60-70                                   2%

Fruit Popsicle
(3 fluid ounces)                              70                                        0%

(2.5 fluid ounces)                           80                                       5%

(2.5 fluid ounces)                          100                                    less than 1%

Chocolate or carob-coated
low-fat yogurt bar (2.5
fluid ounces)                                120-130                               15%

Chocolate-coated vanilla
ice cream bar                              150                                       20%

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Monday, April 25, 2011


Enjoy Good Health: QUENCHING YOUR THIRST: " If you want a refreshing drink after exercising or after a long day of work, you may reach instinctively for a soft drink or a highball..."


     If you want a refreshing drink after exercising or after a long day of work, you may reach instinctively for a soft drink or a highball.
     Ordinary soft drinks and alcoholic beverages give you far more calories than you should have, and  they have no nutricional value. These are so-called "empty calories."

     But consider the following list of thrist--quenchers. They are all refreshing and low in calories:

BEVERAGE                                 CALORIES IN 8-OUNCE GLASS

Iced tea with slice of lemon                          0

Carbonated water with a
tablespoon orange juice                              15

Vegetable juice                                          40

Tomato juice                                             50

Unsweetened orange juice or
grapefruit juice                                          105-115

1/2 fruit or vegetable juice
and 1/2 carbonated water                         50-55

Skim milk                                                 90

1% low-fat milk                                       110

2% low-fat milk                                       130

     Note that when you combine fruit juice with carbonated water, using four ounces of each beverage, you end up with half the calories you would have with pure fruit juice.

     If you must have an alcoholic beverage occasionally, make it a glass of light white wine. This will give you less than half the calories you'd get in a Martini.

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Thursday, April 21, 2011


Enjoy Good Health: EXERCISE HELPS TO ADD 20 YEARS TO YOUR LIFE: " FORMULA FOR WEIGHT LOSS You will lose one pound every time you burn up 3,500 more calories tha..."


                                       FORMULA FOR WEIGHT LOSS

     You will lose one pound every time you burn up 3,500 more calories than you consume.
     Conversely, you will gain a pound every time you consume 3,500 more calories than you burn up.
     If you decide to lose one pound a week, you must change the balance of your eating and exercise so that you burn up 500 more calories each day than you take in. Since seven times 500 is 3,00 you will lose a pound each week.

                                              ROLE OF EXERCISE

     Exercise is a great way to extend your life-line. Remember that overweight means an increased risk of premature death. Overweight people often have higher blood pressure, higher blood cholesteroll levels and are more likely to develop diabetes as adults than people at the proper weight.
     Exercise will help protect you against life-threatening ailments.
     It will also help you control your appetite. Physical activity does not necessarily increase your appetite. In fact, regular exercise often has the opposite effect. It controls your urge to overeat.
     While exercise is of great value, don't expect it to do the impossible. You would have to walk moderately fast ( at 3.5 miles an hour) for 60 minutes to burn up the calories (300) in a fairly small piece of apple pie.
     You must, therefore, combine healthy exercise with a low-calorie diet if you need to lose weight.
     Here are the average calories burned up in an hour of various physical activities:

               ACTIVITY                                   CALORIES LOST PER HOUR

lying down or sleeeping                                          80
sitting                                                                    100
driving a car                                                          120
standing                                                                140
domestic work                                                      180
bicycling (5 1/2 miles an hour)                               210
walking (2 1/2 miles per hour)                               210
gardening                                                              220     
canoeing (2 1/2 miles per hour)                             230
golf                                                                      250
lawn mowing (power mower)                               250
bowling                                                                270
lawn mowing (hand mower)                                  270
fencing                                                                 300
rowboating (2 1/2 miles per hour)                         300
swimming                                                             300
walking (3 3/4 miles per hour)                              300
badminton                                                            350
horseback riding (troting)                                     350
square dancing                                                     350
volleyball                                                             350
roller skating                                                        350
table tennis                                                           360
ditch digging (hand shovel)                                    400
ice skating (10 miles per hour)                               400
wood chopping or sawing                                      400
tennis                                                                    420
water skiing                                                           480
hill climbing                                                            490
skiing (10 miles per hour)                                       600
squash and handball                                               600
cycling (13 miles per hour)                                     660
scull rowing (race)                                                 840
running (10 miles per hour)                                    900

     These calorie figures can vary from person to another because of individual differences, including different levels of effort and body weight.
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Tuesday, April 19, 2011