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5 Steps to Tune Up Your Diet Healthy eating
By Nancy Ross Ryan |
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Unless you are one of those perfectly disciplined, physically fit individuals whose daily activities and food consumption are in perfect balance, chances are your diet could use a tune-up. Be it fine-tuning or major overhaul, there's no better time to start than a brand new year. Although many of us could stand to lose weight (33.4 percent of American adults are overweight, according to the most recent National Health and Nutritional Examination Survey), losing weight is neither the only nor the best reason to do a diet overhaul. This diet overhaul, if followed, results in gradual weight loss for those who are overweight, and in permanent weight loss if maintained. However, its primary purpose is heightened well-being. As more links between poor nutrition and disease are forged every year, a nutritionally balanced diet offers one of the best health insurance policies in which we can invest. There are five easy steps to a healthful, satisfying diet, but you have to come to the starting line equipped with a few basics.
1 cup lettuce or raw, leafy vegetables
How? The simplest ways to cut fat without counting fat grams are to replace all full-fat dairy products with low- or non-fat products; to memorize a short list of fat foods to limit or avoid and to find out where fats are hiding. The fat foods: sweets and desserts, margarine, oil, nuts, egg yolk, peanut butter, mayonnaise, salad dressings, avocados, coconut and most fast-foods. The hidden fats are usually in processed foods, especially snacks. "I know a lot of vegetarians for whom french fries, potato chips and tortilla chips with salsa are an everyday part of their diet," says Mary Abbott Hess, R.D., president of Hess & Hunt Inc., Nutrition Communications, Northfield, Ill. Finding hidden fats is as easy as reading labels. "Reduced fat" on a label simply means that the product contains 25 percent less fat than the original product--that means it could still be loaded. Twenty-five percent off a high-fat product is no great reduction. But "low-fat" on a label means 3 grams (g.) of fat or fewer per serving. "Fat-free" means fewer than 0.5 g. of fat per serving. "Low-calorie" means 40 calories or fewer per serving but check to see how many calories are from fat. "Light" or "lite" on a label means that a product has fewer calories, half the fat and/or sodium of the original product. But, as with "reduced fat" products, 50 percent less of a high-fat product is no diet bargain. Neither are "light" products that are loaded with calories and high in sugar. Although it's handy to understand labels, remember, it's not so important to count the fat or calories in every single food item. What is important is to know how much fat and/or calories you are consuming in a day. You can still enjoy some relatively high-fat or high-calorie foods in your diet, such as nut butters and salad dressings, as long as you compensate for their consumption with foods that are relatively low in fat and calories, such as vegetables and fruits. How much fat should we eat? The American Heart Association recommends that no more than 3 0 percent of our daily calories should come from fat, 20 percent from unsaturated fat and 10 percent from saturated fat. However, some medical experts recommend 10 percent or less including California cardiologist Dr. Dean Ornish, who pioneered programs in preventing and reversing coronary disease through a vegan diet featuring less than 10 percent fat. Cholesterol, a fat found only in meat, eggs and dairy products, is less of a concern to vegetarians; however, ovo-lacto vegetarians are wise to limit their consumption of dairy products to low-fat and non-fat products. And vegans are advised to steer clear of margarines with high hydrogenated fat content. (Hydrogenating hardens vegetable oil but also makes it more saturated.)
With all those benefits you'd think we'd all be fiber fanatics. But, according to Ed Blonz, Ph.D., author of the handy Fiber & Fat Counter (Signet, Penguin Books, 1996), the typical American diet contains only 12 to 15 g. of fiber daily. How? There are two simple ways. One is by eating more foods from the fiber-rich list: dried fruits, whole grains, breads arid cereals that contain whole grains, wheat and oat bran; apples, bananas, blueberries, blackberries, cranberries, oranges, pears and raspberries (they contain 9.2 g. of fiber per 1/2 cup serving.), beans and lentils, spinach, broccoli, corn, green peas, beets, Brussels sprouts, potatoes with skin, parsnips, pumpkin, rutabagas and artichoke hearts. The second is, again, by reading labels. According to Blonz, if a food product says "contains fiber" or "good source of fiber," it must contain between 2.5 and 4.9 g. of fiber per serving. If the label says "high in fiber," it must contain at least 5 g. per serving. And both Blonz and Reeser caution that increasing fiber in a diet should be done gradually. Individual tolerance varies, and too much fiber too fast can overstimulate your digestive system. (Short-term affects: cramps, gas and diarrhea.
Eating too much salt also dulls taste buds, masking the real fresh flavor of foods. The more salt you eat, the less flavor you can taste. How? Start by stopping. Forget sprinkling salt on foods before you taste them. Reduce the amount of salt you use in cooking and if you use packaged or canned foods, which are usually high in sodium, do not salt your recipe until the end, after tasting. Always rinse canned beans. Drastically reduce consumption of high-sodium snacks and read those labels. Here are some sodium counts for some ordinary canned foods per serving: pumpkin, 5 mg.; kidney beans, 370 mg.; tomatoes in juice, 220 reg.; whole kernel corn, 340 mg.; olives, 175 ma. Look for canned foods with "no salt added" on the label. Processed foods contain high levels of sodium because it is an inexpensive flavor booster. (Sugar is also used as a flavoring agent.) Canned tomato soup is more likely to have higher sodium levels than soup you make yourself. Unless you're one of the minority of Americans who are hypertensive, and as long as you eat a minimum of processed foods, it's probably OK to sprinkle a little table salt on your corn-on-the-cob.
How? This step is harder than it seems because dinnertime is considered special--a time to relax, socialize with family or friends (frequently at a restaurant)--and who wants to eat a Spartan meal? But where there's a will, there's a way. You will eat breakfast. Skipping breakfast actually lowers your metabolism. You will eat an interesting, satisfying lunch even if you do eat at your desk. You will enjoy either a lovely low-fat soup or superb salad as part of every dinner menu to fill you up. And you will schedule a healthful snack to coincide with your typical snack attacks. Sound like a lot to remember and do? Don't panic. All of the above five steps are included in the following seven-day menus for breakfasts, lunches, dinners and snacks. If you buy prepared foods, read labels for fat, calories and sodium. For example, a pasta sauce should contain no more than 50 calories and 0.5 g. fat per serving. If you eat out, ask servers how food is prepared and to hold the fat and salt. Last, but not least, there are basic recipes that are easy and versatile, and, best of all, because you prepare them, you'll know exactly what is in them.
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In separate bowl, whisk together milk or soymilk, egg white and vanilla. Stir into dry mixture with spatula until moistened. Do not overmix.
For pancakes: Using large serving spoon, spoon 4 pancakes at a time onto preheated, lightly oiled, non-stick skillet.
Cook over medium-high heat until bubbles appear on surface. Turn once, cook until golden. Serve with maple or raspberry syrup, fresh fruit, or fruit pre-serves. Makes 10 4-inch pancakes.
Variations: Add 1/2 cup blueberries or 1/2 cup corn kernels to pancake batter. Omit vanilla and add 2 tablespoons minced fresh herbs or chopped green onions for savory pancakes. For vegan pancakes, omit egg white and increase soymilk to 1 cup.
For crêpes: Follow basic pancake recipe, increasing milk or soymilk to 1-1/3 cups. Pour batter into a 7-inch or 9-inch non-stick crêpe pan, tilting pan so batter coats bottom thinly. Turn once with wooden or plastic spatula when bubbles appear on surface. Oil skillet lightly between each crêpe. Stack crêpes as they cool. If not using immediately, cover with plastic wrap and refrigerate or freeze. Makes 10 7-inch crêpes. For vegan crêpes: Omit egg white and increase soymilk to 1-1/2 cups.
Serving suggestions: Stuff entree crêpes with asparagus in season; ratatouille; scrambled eggs; tofu-vegetable scramble or any other filling you desire. Top with low-fat dairy or vegan white sauce and heat under broiler until hot and bubbly. Roll dessert crêpes around sauteed cinnamon apples, fresh sweet berries and fruit jams. Sprinkle with powdered sugar.
PER PANCAKE OR CRÊPE: 54 CAL.; 2G PROT.; 0.2G TOTAL FAT (0 SAT. FAT); 10G CARB.; 0.4MG CHOL.; 89MG SOD.; 1G FIBER. OVO-LACTO
PER 1-CUP SERVING: 51 CAL.; 3G PROT.; 0.3G TOTAL FAT (0G SAT. FAT); 10G CARB.; 1MG CHOL.; 219MG SOD.; 2G FIBER. LACTO
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Halve potatoes lengthwise. Cut each half into half, lengthwise. Then cut each fourth of the potato into four equal-width strips. Pat dry. Place in large bowl with oil, pepper and salt. Toss to coat potatoes completely.
Spread potatoes evenly on baking sheet. Bake until potatoes are golden brown, crisp and cooked through, about 25 minutes. Serve immediately. Makes 6 servings.
Variations: Add chopped fresh thyme to bowl with potatoes and toss before baking. Saute one large clove garlic, crushed, in olive oil. Drain oil and reserve for tossing potatoes; discard garlic.
Tester's Note: For a taste treat, sprinkle the roasted potatoes with some Smoky Vinaigrette.
PER POTATO: 158 CAL.; 3G PROT. 5G TOTAL FAT (1G SAT. FAT); 27G CARB.; 0 CHOL.; 183MG SOD.; 3G FIBER. VEGAN
Place chocolate in heat-proof bowl. Set over low heat in small skillet containing 1/2 inch simmering water. Stir occasionally, just until chocolate is melted. Remove from heat; set aside.
In mixer bowl combine all ingredients except flour and walnuts. Beat to blend thoroughly. Mix in flour. Spread batter in prepared pan; sprinkle with walnuts. Bake until center top of brownies springs back to the touch, about 30 minutes. Cool on rack. Cut into 2-inch squares. Makes 16 brownies.
Prune puree: In food processor or blender, chop 1-1/3 cups pitted prunes. With motor running, add 1/2 cup water. Puree, stopping to scrape sides, until mixture resembles smooth paste, about 5 minutes.
PER BROWNIE: 133 CAL.: 2G PROT.; 5G TOTAL FAT (3G SAT. FAT): 20G CARB.; 0 CHOL.; 145MG SOD.; 1G FIBER. OVO-LACTO
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In separate bowl, whisk flours to mix. Add flours all at once to water and yeast. Stir with large, sturdy spoon until flour is incorporated and dough leaves side of bowl.
Turn out on lightly floured surface. Knead for 7 to 10 minutes. Place in large, lightly oiled bowl, turning dough so oiled side faces up. Cover with clean, damp tea towel. Let rise in warm (85°F) place for 1 hour.
Punch down dough; knead to remove air pockets. Shape into loaf. Place in lightly oiled non-stick bread pan. Cover with damp tea towel. Let rise until doubled in bulk, about 45 minutes.
Bake in 400°F oven until bread is golden on top and sounds hollow when tapped on bottom, about 35 minutes. Remove from pan. Let cool on wire rack to room temperature before slicing. Makes a 1-1/2-pound loaf of bread (approximately 12 slices), eight 3-ounce burger rolls, eight 3-ounce 'not' dog buns or twelve 2-ounce dinner rolls.
"Not"-dog buns: Roll out dough after first rising into a 10- x 15-inch rectangle. Cut dough in half lengthwise. Cut each half in four 3-inch-wide strips, making eight 3- x 5-inch strips. Place on lightly oiled baking sheet, not touching, covered to rise. When doubled, bake at 400°F for about 20 minutes.
Buns: Roll out dough after first rising into 8- x 16-inch rectangle. Cut dough into 8 equal 4- x 4-inch squares (who says buns have to be round?) or shape by hand (if you must) into rounds. Place on lightly oiled baking sheet, not touching, covered, to rise. When doubled, bake at 400°F for about 20 minutes.
Focaccia: Divide dough in half after first rising. Roll each half out in imperfect rectangle about 1/2 inch thick. Place each half on lightly oiled baking sheet. Brush lightly with olive oil. Sprinkle with freshly ground pepper, salt, fresh chopped or dried herbs. Make indentations by pressing on dough with all five fingers of both hands. Let rise, covered, until doubled. Bake at 400°F for about 20 to 25 minutes.
Dinner rolls: Divide dough in 24 equal pieces after first rising. Roll each piece under palm of one hand, fingers cupped, into ball or oval. Place on lightly oiled baking sheet, not touching, covered, to rise until doubled. Bake at 375°F for about 20 minutes.
Variation: Add 1/4 cup chopped mixed fresh herbs or 2 tablespoons mixed dried herbs to liquid for herb bread.
PER SLICE 117 CAL.; 4G PROT.: 1G TOTAL FAT (0 SAT. FAT); 23G CARB.; 0 CHOL.; 91MG SOD.; 2G FIBER.
PER TABLESPOON: 41 CAL.; 0 PROT.; 3G TOTAL FAT (0.4G SAT. FAT); 3G CARB.; 0 CHOL.; 108MG SOD.; 0 FIBER. VEGAN
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Lightly oil bottom of 7- or 8-inch diameter non-reactive mold or glass bowl. Ladle enough juice from fruit mixture to cover bottom. Lay down bread slices to form layer, tearing or cutting small pieces to fill in gaps. Ladle 1/3 fruit mixture over bread. Repeat process with bread and fruit for two more layers (3 bread layers in all), ending with fruit.
Lay plastic wrap over last layer of fruit. Top with plate that fits inside mold or bowl. Weight plate with canned goods. Refrigerate, covered, 12 hours or overnight. Set mold or bowl in larger bowl in case fruit juice drips over sides.
To serve, carefully loosen edges with spatula or knife. Place serving plate on top of mold or bowl. Invert pudding onto plate. Cut into wedges to serve. Makes 10 servings.
PER 1/4-CUP SERVING 171 CAL.; 3G PROT: 1G TOTAL FAT (0 SAT. FAT); 39G CARB.; 0 CHOL.; 142MG SOD.; 4G FIBER. VEGAN
In large 12-inch non-stick skillet, heat oil. Add onions; saute, stirring, until onions brown slightly, about 5 minutes. Add garlic; cook, stirring only until garlic becomes aromatic but does not brown.
Drain juice from tomatoes into skillet. Chop tomatoes coarsely and add to skillet. Add herbs and spices and cook, over medium high until juices are reduced, about 20 minutes. Add beans; heat through.
Combine beans and pasta, tossing to mix. Moisten, if needed, with reserved pasta cooking water. Divide mixture in half. Refrigerate one half covered. Half of recipe makes 6 to 8 servings of hot pasta and beans. The other half makes 6 to 8 main dish servings of pasta salad.
PER SERVING 300 CAL.; 14G PROT.; 2G TOTAL FAT (0.3G SAT. FAT); 58G CARB.; 0 CHOL.; 257MG SOD.; 9G FIBER. VEGAN
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In addition to good eating habits, these suggestions will help you get the most out of the new year.
Grapefruit juice or 1/2 grapefruit
8 oz. chilled tomato juice with lemon wedge
Cranberry-juice cocktail
South-of-the-border scramble made with egg or egg whites or tofu, red and green bell peppers, onions and tomato served on a warm corn tortilla with salsa
Banana breakfast smoothie
Vegetable-potato skillet hash topped with grilled tomato slices
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Low-fat meatless "hot dog," Chicago-style with chopped tomatoes, cucumbers, onion, dill pickle and hot peppers
Baked potato topped with salsa
Pasta e Fagioli salad (recipe included)
Reduced-fat tabbouleh salad with bulghur wheat, cucumbers, tomatoes and onion
Tortilla roll-up sandwich filled with vegetarian refried beans, chopped onion, tomato, green bell peppers, shredded lettuce and salsa
Low-fat minestrone soup
Panzanella salad made with bread, tomatoes, basil and romaine lettuce
Low-fat cabbage, onion and mushroom soup
Raisin, carrot, walnut and mixed greens salad
Low-fat minestrone soup
Miso soup
Spinach, jicama, mushroom and cherry tomato salad
Close your eyes. Sit so your back is straight but not stiff. Become aware of your breathing but don't try to control it, just let it happen. Be aware of how it feels. Witness it as it flows in and out. If during the exercise you think it is foolish or boring, note for yourself that this is just a thought or judgment your mind is creating. Let go of the thought and bring your attention back to your breathing. If this feeling of foolishness or boredom is very strong, try this additional step:
Clamp a thumb and first finger from either hand over your nose, pinching your nostrils shut. Close your mouth. Now, notice how long it takes before your breathing becomes very interesting to you.
For follow-up, after three minutes of watching your breath go in and out, reflect on how you felt and on how much or how little your mind wandered from your breathing. What do you think would have happened if you had continued for five or 10 minutes or a half hour or an hour? Breathing, considered a universal foundation for meditation practice among all disciplines, "has the virtue of being a very convenient process to support ongoing awareness in our daily lives. As long as we are alive, it is always with us. It is always here to be attended to, no matter what we are doing, feeling or experiencing and no matter where we are. Tuning in to it brings us right into the here and now. It immediately anchors our awareness in the body, in a fundamental, rhythmic, flowing life process," says Kabat-Zinn.
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