Enjoy Good Health: DIETS THAT PREVENT CANCER, HEART DISEASE, ARTHRITI...

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

DIETS THAT PREVENT CANCER, HEART DISEASE, ARTHRITIS, HYPERTENSION, and DIABETES

                                               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%

Creamsicle
(2.5 fluid ounces)                           80                                       5%

Fudgsicle
(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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Enjoy Good Health: QUENCHING YOUR THIRST

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..."

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.
     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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Enjoy Good Health: EXERCISE HELPS TO ADD 20 YEARS TO YOUR LIFE

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..."

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 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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Enjoy Good Health: Live Well, Live Healthy

Enjoy Good Health: Live Well, Live Healthy: " EXERCISE AND CALORIES Food habits and your intake of calories are all-important in adding 20 y..."

Live Well, Live Healthy

                                       EXERCISE AND CALORIES

     Food habits and your intake of calories are all-important in adding 20 years of healthy, exciting living to your life. But don't ignore the role of exercise.
     Whenever you exercise, you burn up calories. You even burn up a few calories when you are sitting in a chair or sleeping.
     To achieve the proper balace between eating (taking in calories) and exercises (burning them up), you must take a look at how many calories you are consuming and how many you are getting rid of through exercise.
     Here I am going to tell you how many calories you will burn up in various forms of exercise.
     If you burn up the same number of calories you consume, your weight will stay the same. If you burn up more calories, you will lose weight. If you consume more than you burn up, you will gain weight.

                                                YOUR IDEAL WEIGHT

     You should ask your family doctor what your ideal weight range is. The following table gives general guidelines for the ideal range of men and women, based on their height and their frame:


                                               WEIGHT OF PERSONS 20 to 30 YEARS OLD

HEIGHT (without shoes)                          WEIGHT (without clothing)

                                                MEN      LOW     AVERAGE      HIGH
                                                                lbs.         lbs.                  lbs.

5 feet  3 inches                                         118        129                 141
5 feet  4 inches                                         122        133                 145
5 feet  5 inches                                         126        137                 149
5 feet 6 inches                                          130        142                 155
5 feet  7 inches                                         134        147                 161
5 feet  8 inches                                         139        151                 166
5 feet  9 inches                                         143        155                 170
5 feet  10 inches                                       147        159                 174
5 feet  11 inches                                       150        163                 178
6 feet                                                       154        167                 183
6 feet  1 inch                                            158        171                 188
6 feet  2 inches                                         162        175                 192
6 feet  3 inches                                         165        178                 195

                                           WOMEN

4 feet                                                      94                                  101
5 feet                                                     101          109                 118
5 feet  1 inch                                          104          112                 121
5 feet  2 inches                                       107          115                 125
5 feet  3 inches                                       110          118                 128
5 feet  4 inches                                       113          122                 132
5 feet  5 inches                                       116          125                 135
5 feet  6 inches                                       120          129                 139
5 feet  7 inches                                       123          132                 142
5 feet  8 inches                                       126          136                 146
5 feet  9 inches                                       130          140                 151
5 feet  10 inches                                     133          144                 156
5 feet  11 inches                                     137          148                 161
6 feet                                                     141          152                 166

     You can undo the errors of years of faulty eating by merely changing a few simple diet habits. You will shed excess pounds, look younger, improve your health. You will be on your way to a longer happier life.

YOU CAN DO IT!
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Enjoy Good Health: Fiber--What it does

Enjoy Good Health: Fiber--What it does: " The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this..."

Fiber--What it does

     The fiber you eat passes directly through your small intestine into your colon and out of your body. By taking this route, high fiber foods keep your colon healthy and promote regularity.
     So, since it cleans out your insides, just start thinking of fiber as nature's natural scrub brush. While high fiber foods are cleaning out your digestive system, some types of fiber bind with fats and toxins helping to cleanse your entire body. Many physical disorders, such as irregularity, constipation and diverticulitis can be avoided by getting enough high fiber foods in your diet.
     Not all fiber is the same. It can be divided into two categories with different effects on the body.

SOLUBLE FIBER is found in dryed beans, peas, oats, and oat bran, flaxseed and psyllium husks. It is also found in fruits such as oranges and apples and vegetables like carrots. Soluble fiber binds with fatty acids in your stomach and prolongs digestive time. This helps to regulate blood sugar.

INSOLUBLE FIBER is found in whole wheat, wheat bran, vegetables such as cauliflower and green beans and the skins of fruits and root vegetables. Insoluble fiber helps remove toxins from your colon and balance intestine acidity. It also helps to remove waste through your intestines and bowel.

High fiber foods fall into 5 basic categories:
*vegetables * whole grains * nuts and seeds * beans and legumes * fresh and dryed fruits.
Adult recommended daily fiber intake is 30 to 40 grams.

High Fiber foods help you to lose weight, prevent constipation, diabetes, heart disease and much more.

Freas and Dryed Fruits                      Serving size                  Fiber (g)

apples with skin                                     1 medium                    5.0
apricot                                                  3 medium                     1.0
apricots,dryed                                       4 pieces                        2.9
banana                                                  1 medium                      3.9
blue berries                                           1 cup                             4.2
cantalope, cubes                                    1 cup                            1.3
figs, dryed                                              2 medium                     3.7
grapefruit                                               1/2 medium                   3.1
orange, navel                                          1 medium                     3.4
peach                                                     1 medium                     2.0
peaches, dryed                                       3 pieces                        3.2
pear                                                       1 medium                      5.1
plum                                                       1 medium                     1.1
raisins                                                     1.5 oz. box                   1.6
raspberries                                              1 cup                            6.4
strawberries                                            1 cup                            4.4

GRAINS, BEANS, NUTS, and SEEDS

almonds                                                    1 ounce                         4.2
black beans, cooked                                 1 cup                            13.9
bran cereal                                                1 cup                            19.9
bread, whole wheat                                   1 slice                            2.0
brown rice, dry                                          1 cup                            7.9
cashews                                                     1 ounce                        1.0
flaxseed                                                     3 tbsp.                          6.9
grabanzo beans,cooked                             1 cup                            5.8
kidney beans                                              1 cup                           11.6
lentils,red cooked                                       1 cup                           13.6
lima beans, cooked                                     1 cup                            8.6
oats, rolled dry                                            1 cup                          12.0
quinoa (seeds) dry                                      1/4 cup                         6.2
quinoa, cooked                                           1 cup                           8.4
pasta, whole wheat                                     1 cup                            6.3
peanuts                                                       1 ounce                        2.3
pistachio nuts                                              1 ounce                        3.1
pumpkin seeds                                            1/4 cup                        4.1
soy beans,cooked                                        1 cup                          8.6
sunflower seeds                                           1/4 cup                       3.0
walnuts                                                        1 ounce                      3.1

VEGETABLES

avacado (fruit)                                             1 medium                    11.8
beets, cooked                                              1 cup                           2.8
beet, greens                                                 1 cup                           4.2
bokchoy, cooked                                         1 cup                           2.8
broccoli, cooked                                          1 cup                           4.5
brussels sprouts, cooked                              1 cup                           3.6
cabbage, cooked                                         1 cup                           4.2
carrot                                                           1 medium                    2.6
carrot, cooked                                             1 cup                          5.2
cauliflower,cooked                                       1 cup                          3.4
cole slaw                                                      1 cup                          4.0
collard greens, cooked                                 1 cup                           2.6
corn,sweet                                                   1 cup                           4.6
green beans                                                  1 cup                          4.0
celery                                                           1 stalk                         1.1
kale, cooked                                                1 cup                           7.2
onions,raw                                                   1cup                            2.9
peas, cooked                                               1 cup                            8.8
peppers, sweet                                             1 cup                           2.6
popcorn, air-popped                                    3 cups                          3.6
potato,baked w/skin                                     1 medium                     4.8
spinach, cooked                                           1 cup                            4.3
summer squash,cooked                                 1 cup                           2.5
sweet potato, cooked                                    1 medium                    4.9
swiss chard, cooked                                      1 cup                           3.7
tomato                                                           1 medium                    1.0
winter squash, cooked                                   1 cup                           6.2
zucchini, cooked                                            1 cup                           2.6

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Enjoy Good Health: Undo Errors and Live Longer

Enjoy Good Health: Undo Errors and Live Longer: " HOW MUCH FAT? Here is the fat content of typical servings of poultry, fish and meat: ..."

Undo Errors and Live Longer

                                                HOW MUCH FAT?

     Here is the fat content of typical servings of poultry, fish and meat:

FOOD                                                                   PERCENTAGE OF FAT

Chicken,white meat without skin                                      2%

Chicken, white meat wit skin                                           4%

Chicken, dark meat without skin                                      4%

Chicken dark meat with skin                                            6%

NOTE: Turkey is slightly lower in fat content than chicken.

Canned tuna, water packed                                             1%

Haddock                                                                         1%

Sole or Flounder                                                              1%

Rock fish (striped bass)                                                    2%

Bluefish                                                                            3%

Rainbow trout                                                                  12%

Canned tuna, oil-packed                                                  21%

Round steak, trimmed                                                      6%

Round steak, untrimmed                                                   11%

Sirloin, trimmed                                                                10%

Sirloin, untrimmed                                                            25%

Extra lean hamburger                                                        18%

                          COOKING FISH AND POULTRY

You and your family will be healthier and live longer if you:

1. Remove the skin from poultry before cooking. Chicken skin is about 17% fat.

2. Rinse oil-packed tuna in a strainer to remove extra oil. You can also buy tuna packed in water, although it may cost a little more.

3. Try broiling, baking or poaching fish and poultry, rather than frying.

4. Use seasonings like lemon juice, tomatoes, herbs, or wine, rather than such high-calorie and high-fat extras as butter and sour cream.

5. Use brown rice, potatoes, noodles, or other pasta in a seafood or poultry casserole to stretch your protein dollar.

     Introduce at least one fish or poultry dish to your family every week. Modify old favorites in line with these suggestions.
     Try an occasional meatless meal. Your family may complain at first, but a combination of grains and legumes provides plenty of protein without saturated fat.
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Enjoy Good Health: STRETCHING YOUR MEAT

Enjoy Good Health: STRETCHING YOUR MEAT: " &n..."

STRETCHING YOUR MEAT

                                             Stretching Your Meat

     Serve more vegetables, beans, wholegrain noodles and brown rice to stretch your meat dishes. You'll save money and get more nutrients, including fibers. You'll also give your family less saturated oil and cholesterol and fewer calories.

                                                COOKING TIPS

     You'll live longer if you follow these guidelines in cooking meat:

1. Trim off all visible fat before you cook and again after cooking.

2. Broil on a rack instead of pan fryin.

3. Cook stews, boiled meat and soup stock ahead of time. Then put it in the refrigerator. When the fat hardens on top, remove it.

4. Baste with wine, tomato or lemon juice instead of drippings.

5. Allow moderate portions for each member of the family. Make a meal special with more interesting vegetable dishes and salads.

                                           GETTING STARTED

     If your family loves meat, don't make drastic changes. Gradually introduce new recipes and less fatty meats. Experiment with different ways of preparing food. You'll discover that lean meats taste delicious and satisfy your appetite too.

                                                 PROTEIN

     Everyone thinks of protein in connection with meat. Protein is a very important nutrient. It is essential for growth, energy and repair of the bod's cells. But you can get too much protein. Excess calories from protein and other sources are stored in the body as fat. You can get too much of a good thing.

     To help yourself live longer on a lower-fat diet and still get adequate protein, consider these four protein sources:

* RED MEAT: This is a high-quality source of protein, but remember that it also contains saturated fats, cholesterol and calories. Choose leaner meats. Cook with less fat. You'll cut down on fats and calories you don't need.

* POULTRY AND SEAFOOD: They are an equally high-quality source of protein, but they are lower in fat and calories and lower in cost. They should be a part of your regular eating program.

* MILK PRODUCTS: They are a good source of protein. Try low-fat or skim milk products to get the protein you need. You'll get less saturated fat and cholesterol with no less of the nutrients in whole milk products.

* VEGETABLE PAIRS: Combine two or more of these three vegetable groups to get plenty of protein from non-animal sources: (1) Grains such as rice, oats, and bulgur; (2) Legumes such as split peas and dried kidney, navy or pinto beans; (3) Nuts and Seeds. You should eat the combination at the same meal. The protein content of the meal will be the same as if you had meat, poultry or seafood. </176759>
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Enjoy Good Health: Store Brand Lean / Ground Beef

Enjoy Good Health: Store Brand Lean / Ground Beef: " The U.S. Department of Agriculture has meat grading standards. But they are not based on the quantity of protein, v..."

Store Brand Lean / Ground Beef

     The U.S. Department of Agriculture has meat grading standards. But they are not based on the quantity of protein, vitamins and minerals in the meat. They are based on the fat content. The more fat in the meat, the higher the grade.
     USDA PRIME is the most expensive grade. It's also higher in fat, calories and cost per pound than USDA CHOICE.
     USDA CHOICE has a high amount of fat-- but less than PRIME. It also cost less.

     STORE BRAND LEAN is a grade of meat featured in some supermarkets. These meats are government-inspected for wholesomeness, but it is not graded by the government. It has less fat than USDA CHOICE and is usually less expensive. It's a good idea to see what grades your store carries at the meat counter.

                                                 GROUND BEEF

     The U.S. Department of Agriculture has set standards for regular ground beef. Its fat content cannot be more than 30%.
     Some stores carry lean and extra lean ground beef. On average, regular ground has a 28% fat content. Lean averages 23% fat, and extra lean 18% fat. The fat level may vary from state to state, depending on state law. It may also vary from one store to another.
     Here are three key facts about ground beef:

          1. Regular ground beef costs less than lean and extra lean. But it contains more fat. You can remove much of the fat in cooking.

          2. Lean and extra lean cost more. But since they have less fat, they do not "cook down" to the extent that regular ground does.

          3. After cooking and draining, the fat content in regular, lean and extra lean is about the same.
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Enjoy Good Health: The Facts About Meat

Enjoy Good Health: The Facts About Meat: " Red meats, white meats, and fish all offer an abundance of nutrients and complete protein. ..."

The Facts About Meat

     Red meats, white meats, and fish all offer an abundance of nutrients and complete protein.
     Meat is a favorite food for many people. It satisfies the appetite and provides iron and B-complex vitamins as well as protein.
     But in buying meat in your supermarket or ordering it in restaurants you should be aware of the differences in the fat content of the available meats. You should also be familiar with the various alternatives to meat as protein sources. Knowledge of these factors should enable you to live many years longer.

                                         WHAT MEATS TO BUY

     The basic problem with meat is that some meats are sources of saturated fats, cholesterol, and calories. But other meats can be enjoyed, because they are low in saturated fats.
     The meats you should buy are lean meats. Check this list of the average percentage of fat in various cuts:

Cut of Meat                                            Percentage of Fat
Round Steak                                                  11%
Chuck Roast                                                  15%
Sirloin                                                            25%
Rib Roast                                                       33%
Porterhouse Steak                                          33%
Pork Loin                                                       16%
Ham                                                               22%
Spare Ribs (without bones)                             33%

     Meat with less fat means high-quality protein at less cost--and with fewer calories.
     Lean beef contains somewhat more protein, vitamins and minerals per pound than more expensive grades. Some people think beef marbled with fat tastes better. But not all cuts of beef need a lot of fat to please your taste buds. Try round steak or lean sirloin. You won't miss the fat, and you'll cut your intake of calories. http://www.orble.com/Winning, http://a1itsinthebag.blogspot.com,http//listening4u.blogspot.com

Enjoy Good Health: Vitamins And Selenium

Enjoy Good Health: Vitamins And Selenium: " As noted earlier, scientists theorize that Vitamin A, C, and E and the mineral selenium may work with beta-carotene..."

Vitamins And Selenium

     As noted earlier, scientists theorize that Vitamin A, C, and E and the mineral selenium may work with beta-carotene to inhibit cancer.
     Vitamin A is believed to have unique cancer-blocking abilities. But research indicates it does no good to overdose yourself with this vitamin. It is fat-soluble, which means your system may become overloaded with Vitamin A. The body stores up fat-soluble vitamins, and too much Vitamin A can cause undesirable reactions. To avoid these reactions, get your Vitamin A from fresh vegetables in the form of beta-carotene.
     Vitamin C is found in fresh citrus fruits and juices and many fresh vegetables. Studies indicate those who eat foods rich in this vitamin have less stomach and esophageal cancer. Scientists theorize that Vitamin C is able to block the action of certain body chemicals that could lead to cancer.
     It is theorized that Vitamin E helps block the potentially carcinogenic (cancer-causing) effects of nitrites and other chemical additives in some processed foods.
     Selenium is a little known mineral that may well hold one of the keys to a longer life. It came to the attention of scientists when studies showed certain types of cancer are relatively scarce in cerrtain areas (such as Karisas and the Dakotas), where conparatively large amounts of selenium are found in the water supply. There is more risk of cancer in the Northwest, where the water contains far less selenium.
     Some tests have indicated that the incidence of cancer of the liver and colon can be cut by more than 50% when the diet is supplemented by selenium. This must be done under a doctor's supervision. It is theorized that the selenium somehow "detoxifies" cancer-causing substances. A great deal of research remains to be done before scientists fully understand the action of selenium.
     What is known for sure is that increasing your consumption of fresh fruits and vegetables, especially carrots, will certainly not hurt you in anyway. It will make you healthier, and it may fortify your body against cancer! </145494> http://www.orble.com/winning,http://a1itsinthebag.blogspot.com,http://lindagjehoich.blogspot.com,http://listening4u.blogspot.com