Contents of this Ebook:
Introduction
Foreword
Meet the Bean
Soy Research
Prostate Cancer
Bone Health
Cognitive Function
Breast Cancer
Research Notes
The The Power of Soy
Isoflavones
Heart Disease
Menopause and Osteoporosis
Cancer
Allergies
Diabetes and Kidney Disease
Fat
Soy Food Pyramid Guidelines
Diabetic Exchange List
Soy Based Foods
Traditional Soy Foods
Soy-Based Products
Soy Ingredients
Soy In Your Kitchen
Soy Milk
Meat Alternatives
Whole Soybeans
Textured Soy Protein
Soy Flour
Isolated Soy Protein
Soy Burgers
The Soy Dairy Case
Brand Name Charts
Soy Milk Chart
Soy Cheese Chart
Soy Yogurt Chart
Soy Cream Cheese Chart
Soy Sour Cream Chart
Soy Frozen Desserts Chart
Recipes - Over 70:
Breakfast Dishes
Low Fat Beverages
Low Fat Soy Bread and Baked Goods
Low Fat Soy Entrees
Low Fat Soy Desserts
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Root Beer -- It's not just for drinking!
This one is for fun! There is so much you can use Root Beer for, I couldn't resist writing this Ebook just for your pleasure.
Table of Contents
The History of Root Beer
Making Your Own Root Beer
Where to Start?
Root Beer FAQ'S
Root Beer/Cola Float Candle Recipe
Root Beer Spirits, Ice and Floats
Root Beer Fizz
Root Beer Paralyzer
Root Beer Shooter
Root Beer Float Cocktail
Root Beer Schnapps Colada
Root Beer Schnapps and Coke
Root Beer Schnapps Freeze
Root Beer Schnapps Pina Colada
Root Beer Schnapps Sunrise
Rooty Tooty
Root Beer Ice
Rootbeer Float Ice
Iced Root Beer With a Kick
Frosty Mugs Tip
Root Beer Ice Cream Cooler
Rudolph The Red Nosed Root Beer Reindeer
Root Beer Floats and Beverages:
Black Cow
Summertime Root Beer Granita Float
Root Beer Shooter
Cappuccino Root Beer Float
Root Beer N' Cream
Miami Vice
Holiday Warm-up
The following recipes all contain Root Beer as an essential ingredient for a unique flavor. For anyone who loves Root Beer, these recipes are sure to be a hit!
Root Beer Jelly
Black Cow Caramel Sauce
Root Beer Bread
Basic Root Popcorn Balls
Root Beer Cranberries
Root Beer Baked Beans
Root Beer Barbecue Sauce
Hogaholics Basting Sauce
Ham With Root Beer
Root-Beer Glazed Ham
Root Beer Braised Ham Shanks
Root Beer Ribs
Root Beer Marinade and Ribs
Peanut Butter and Root Beer Ribs
Quadruplet Root Beer Pork
Root Beer Barbecued Chicken
Root Beer In The Rear Chicken
Root Beer Cake
Root Beer Float Cake I & II
Root Beer Christmas Cake
Root-Beer Spice Cake
Root-Beer Frosting
Quick Root Beer Frosting
Root Beer Pillows
Root Beer Barrel Cookies
Old Time Flavor Root Beer Cookies
Root Beer Fudge
Root Beer Pie
Root Beer Sorbet and Root Beer Sherbet
Root Beer Granita-Vanilla Parfait
Root Beer Torte
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That's Right, Fabulous Abs in Only Five Minutes a Day!
Fab Abs in Five!
You can have fabulous abdominal muscles with just a five-minute investment each day. Five simple, safe and effective moves - no equipment - are all you need. You truly can achieve your desired results with just a five-minute effort and the floor. A mat might not be a bad idea to use, but is not necessary. This abdominal workout is neither tiresome nor boring - it goes too fast!
The exercises in this manual will work the entire core area of your abdominal muscles. This increases the effectiveness of your workout, allowing you to do them in the least amount of time. Five moves are combined and you do each move for one minute - it's that simple! This approach keeps the workout challenging, upbeat and staves off boredom.
No matter where you are - home, office, or the park -- you can use these five moves to build stronger, more appealing stomach muscles. If you reach the point you feel you would like more of a challenge, simply add a standard set of ankle weights.
Strong abdominal muscles have many benefits in addition to looking great. They can help alleviate lower back pain (this manual is a great compliment to the back manual), improve posture and are an essential to overall good health. Having strong abdominal muscles is imperative to good health and well-being. Every movement the human body makes involves the abdominals to some degree - think about that! Every movement! This is why it is so important to keep your abdominals strong and healthy.
It does not matter if you are thin, overwieght or just in-between - strong abs are essential to everyone from every walk of life and of every shape and size. This is the only ab program you will ever need! Forget those machines - they do not work anyway and can even be harmful and besides, they're expensive. The best purpose they serve is lining the pockets of those who created them - but would not use them, themselves!
Now surely you can find five minutes in your day to put such a simple, safe and effective program to work - so what are you waiting for!?
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Take Care of Your Knees!
Knee Pain Training Manual!
People overall are experiencing knee pain, most commonly caused by arthritis, in people as young as their 30's when at one time, this was associated mainly in the elderly. Weight bearing movement, which means repeated pounding on the knee with forces up to four to five times your body weight, is the most common reason for knee stress and pain. Over the years, this takes its toll in wear and tear on the knees. Exercise is vital - and in today's society necessary - to those who wish to avoid health problems such as diabetes, heart conditions and low blood pressure to name just a few. Therefore, it is imperative to learn how to avoid injury to your knees while still getting necessary exercise in your life.
Exercise is essential in today's society where technology and modern conveniences no longer require much physical exertion in many instances. As a result, society as a whole has become too sedentary. Being sedentary is more dangerous than smoking a pack of cigarettes a day and overall, the risk is even greater in those who do not exercise. The key is to not take your knee for granted and learn how to do exercises properly. Poor positioning of an exercise can do extensive damage to your knees. Always give special attention to the description of any specific exercise to avoid misalignment and strain to your knees. Proper exercise for the knee is imperative - get this manual, complete with pictures and quick, easy to understand procedures.
Extra notes:
Use your head to save those knees! Here are ten tips to avoid injury - follow these and do the exercises in the manual and you should enjoy good knee-health for the rest of your life!
Tips:
1. Stay strong - this is what the manual will teach you how to do using the quadriceps muscles to ease stress on the knee joint.
2. Mix up your exercise routines i.e., practice cross training, which implements a variety of activities.
3. Stay active.
4. Avoid risky activities, especially if you have had a previous knee injury.
5. Lose weight because excess weight accelerates existing osteoarthritis due to extra pressure on the knees. Example: If you lose just two pounds, the knee senses less force and "thinks" you have lost ten pounds!
6. Always wear good, quality shoes. Walking and running shoes should be changed after 500 miles of use, or in six to nine months.
7. Learn proper techniques (as previously mentioned) in all your exercises and activities.
8. If you have pre-existing knee problems, seek a professional for a customized workout most beneficial to your specific needs.
9. Add activities and new exercises cautiously. Be sure a movement is gentle on the knee.
10. Rest. Sometimes rest is the best thing we can do for our knees. Judge this by the way your knee is feeling. If you've been participating in regular exercise for some time, give it a rest for a day.
Please note: If you have any serious knee conditions, consult a medical professional immediately. This manual is for those experiencing annoying, every day knee pain commonly caused by typical, daily activities - or lack of activity.
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The Power of Medifast
The Medifast meal replacement plan uses high-protein food supplements to help you lose weight faster and more easily than ever before. Medifast is an especially good choice if you:
1. Feel overwhelmed because you have a lot of weight to lose.
2. Are stuck and can’t seem to lose weight on other plans.
3. Have medical problems that make it difficult to lose weight.
Fast, consistent results
# You’ll lose weight quickly, up to 2-5 pounds a week.
# Most participants have no hunger and feel great on Medifast.
# Rapid results keep you motivated to stay on the plan.
(Medifast very low calorie diets require physician monitoring to minimize the potential for health risks.)
Lose weight quickly and safely with Medifast
Is Medifast safe?
Medifast high-quality meal replacement products are formulated with the right balance of protein and carbs, along with significant amounts of vitamins and minerals. You will appreciate the way Medifast provides structure and simplicity while meeting all of your body’s nutritional needs.
By following specific protocols, you can safely use Medifast even if you have high blood pressure, high cholesterol or triglycerides, or adult-onset diabetes, including if you are insulin dependent. If you’ve tried everything but haven’t been able to lose weight or maintain your success, this program is for you. For over twenty years, Medifast has been helping people lose weight and change their lives. With Medifast quality products, programs, and personalized support, you can make your weight-loss goals a reality.
If you are over the age of 65, this program must be done with your physician’s supervision. Your physician may recommend a higher caloric intake based on your individual needs. Medifast typically recommends you do a modified program with an intake of 1,000–1,200 calories per day if over the age of 65.
Visit Medifast Now!
How Medifast Works
The clinically proven results of Medifast are based on the use of a defined formula diet. The program was carefully designed to create a gap between the calories you take in and the amount your body needs. Each meal replacement supplement provides an adequate level of protein while limiting the amount of carbohydrates you consume.
The Medifast Recommended (5 and 1) program is good for most individuals who have a moderate amount of weight to lose (usually 800 - 1000 calories per day). Typically participants will maintain a weight loss of 2 to 5 pounds per week while on this program. For those who have a significant amount of weight to lose, Medifast offers a low calorie complete program that should be used only under the strict supervision of a physician.
Although some people may be skeptical about meal replacements, most customers have no hunger and feel great while on the program. The medifast nutrient-dense, portion-controlled diet has been shown to provide significant weight loss without the hassle of counting calories or measuring portions. Medifast strongly recommends that you consult with your physician before starting a diet or making and changes to your meal plan.
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Your Personalized Plan
When selecting your Medifast plan, consider your social needs and medical concerns as well as the amount of weight you want to lose. Use these guidelines to determine which plan is best for you. Medifast 55, 70 or Plus for Appetite Suppression
* For individuals with 15 pounds or more to lose.
* Medifast 55: Females, “5 and 1” or complete Program.
* Medifast 70: Males, “5 and 1” or complete Program.
* Medifast Plus for Appetite Suppression: Recommended for people who struggle with hunger and prefer the benefits of a natural appetite suppressant. “5 and 1” or complete Program.
* Females who are very physically active and people who struggle with lactose intolerance might benefit from using Medifast 70 instead of Medifast 55.
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Medifast Plus for Diabetics
* For males and females
* May be used for weight management, weight maintenance or for general nutrition. (See more info on pages 18-20 for specific recommendations and information on products specially formulated for diabetics.)
Medifast Plus for Women’s Health
* For females coping with changes associated with menopause.
Medifast Plus for Joint Health
* For males and females who suffer from aches and pains associated with arthritis and joint damage. Medifast Plus for Coronary Health
* For males and females to promote a healthy heart and protect against disease.
The Healthy Kitchen
Note: Recipes are available in printable format! Just use the "Print this Recipe" link on each recipe page.
Pick Your Flavor!
Recipe Rumble! - A combination of low fat, low carb, vegetarian, low calorie, diabetic and just plain healthy recipes!
Healthy Recipe of the Week Ezine Archives
Angel Recipes - Another new addition! Angel Recipes in the Christian Section! Many of them dietary; all of them delicious!
Low Fat Recipes - Section one of low-fat recipes. Watching your fat is a great way to reduce calories as well as improve your health - but must be done properly. These recipes will guide you to eating a healthier, lower-fat diet while still enjoying the foods you eat.
Low Fat Recipes - Section Two - Section one expanded on, with a large variety of low fat recipes to choose from.
Diabetic Recipes - Recipes for those who suffer from Diabetes. Low sugar, no-sugar, etc. Geared to helping the diabetic get proper nutrition to keep their insulin levels under control, while still getting much needed nutrients in their diet.
Diabetic Recipes - Section Two - Similar to Section one, with many recipes adapted from Diabetic Cookbooks, which, when applicable, are referenced with the recipe.
Low Calorie Recipes - We all can do with a few less calories these days! These recipes will help you cut some calories without cutting taste. Even more low calorie recipes to come - Section Two is in the works!
Low Calorie Recipes - Section II - Expanding on section one, all of these recipes are low in both calories AND fat! With over 100 low calorie recipes to choose from, you're sure to find something you like! Save a few calories and give these a try!
Gluten Free - Gluten is a mixture of plant proteins occurring in cereal grains, chiefly corn and wheat, used as an adhesive and as a flour substitute. Many people have allergies to gluten, which causes extreme discomfort when they ingest products containing gluten. These recipes are specifically for those with Celiac Disease. However, you could adapt them to a regular diet if desired.
Wheat Free Recipes - Wheat is a A cereal grass (Triticum vulgare) and its grain, which furnishes a white flour for bread, and, next to rice, is the grain most largely used by the human race. Sadly, many suffer an allergy to wheat products. These recipes are devoid of the wheat products that can cause symptoms of wheat allergies. These recipes are also helpful to those who suffer Celiac Disease and need to practice a Gluten-Free Diet.
Low Salt/Low Sodium Recipes - Today, Americans eat much more salt than our bodies required. Use some of these recipes to help you reduce your salt intake without reducing flavor. These recipes are good for those who suffer from high blood pressure and/or hypertension or for anyone looking to reduce the bloating of too much salt intake.
Low Carb Recipes - The first directory of low carb recipes on FitnessandFreebies.com. Large variety!
Low Carb Recipes II - A variety of low carbohydrate recipes ranging from beverages to main dishes to desserts and treats.
Low Carb Strictly Sweets Recipes! - All low carbohydrate recipes for the sweet tooth.
Low Carb Archives! - Archived recipes I'd thought I'd lost but found! Back online after three years!
Vegetarian and Vegan Recipes - Meatless recipes for the vegetarian plus some recipes for the stricter version of the vegetarian diet, the vegan diet. Recipes consist primarily or wholly of vegetables and vegetable products. For those new to a vegetarian/vegan diet, a vegan is a vegetarian who eats plant products only, especially one who uses no products derived from animals, as fur or leather.
Paleolithic Recipes - Recipes are grain-free, bean-free, potato-free, dairy-free, and sugar-free. Ingredients used: Meat, fish, fruit, vegetables, nuts, and berries.
NEW! Lactose Free Recipes - A small collection of delicious, lactose free recipes for those who suffer from lactose intolerance.
Dietary Candy Recipes - This directory includes a variety of dietetic candy recipes - diabetic, low-fat, low-calorie, vegetarian, vegan, celiac/gluten-free, etc. Most everyone enjoys a sweet treat now and then - with these recipes, you can enjoy some candy here and there without increasing your waistline!
Healthy Holiday Recipes - Holiday recipes for healthy holidays all year-round! Holidays include Hanukkah, Thanksgiving, New Year's, St. Patricks Day, Valentines Day, Aprils Fools Day, Independence Day, Halloween, Passover, Easter.
Healthy Christmas Recipes - Lots of healthy recipes to help you keep off the pounds during this busy, fattening holiday season! Enjoy the tastes of Christmas - without all the fat and calories!
Patriotic Recipes - These are all recipes geared toward Independence Day; however, they are appropriate for any and all patriotic occasions where you can show your pride for the Red, White and Blue! Some of these are dietetic, many are low fat and some are just plain fun!
Healthy Cooking Tips - Tips and suggestions to help you incorporate healthier cooking and baking habits into your daily diet.
Tasty Temptations - Old fashioned, down-home cooking and baking recipes. Sometimes we all need to break away from our diets and have something that is just plain good!
Family Favorites - These aren't just my family favorites - these are favorites for ALL families! All tried and true, tested, used and treasured by families around the globe!
Candy Recipes - These are not diet candy recipes. These are more for special occasions, kids, etc. Eat in moderation!
Visit my Kitchen! - Take a peak into my kitchen! Here, on my personal pages, I've posted some of the recipes I make most often.
Personal Christmas Recipes - These are traditional Christmas recipes I bake every year for family and friends.
Recipes.it - A great recipe resource.
BellyBytes.com Did You Know 8/16/2005
Put it on your site - click here!
Pumpkin puree contains only 24 calories per one half cup and is a good source of vitamin A and fiber and iron.
Kitchen Prayer
Help Yourself to Whatever's Before You
Take Enough For Your Hunger And Thirst
Heap Your Plate and Enjoy to the Fullest
Just Remember to Thank the Lord First
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Low Fat Recipes
Picadillo
Chili Cheese Braid
Apple-Cranberry Strudel
Grand Slam Sundae
Summer Garden Stir Fry
Pepper Quesadillas
Banana Mousse Dessert
Crunchy French Toast
Florentine Potato Casserole
Fresh Tuna Salad
Turkey Burger
Treasure-Filled Apples
Fruit Bowl with Marshmallow Dip
Enlightened Peach Duff
Summer Corn Salad
Fresh Fruit Salad wih Citrus Sauce
Apple Spice Bread
Moist Apple Cake
Mexican Chicken Casserole
New Potatoes Salad
Mediterranean Alfredo Pizza
Angel Food Cake
Cherry Rice Pilaf
Just Peachy Crisp
Apple, Banana or Pumpkin Oat Bran Muffins
Spinach and Rice Frittata
Apricot Salad
Carrot-Oatmeal Cookies
Apple Bran Muffins
Lemon Blueberry Scones
Beef Taco Skillet
Whole Wheat Blueberry Pancakes
Apple Pancakes
Cherry Angel Trifle
Orange Pineapple Salad
Breakfast Bagel Sandwich
Lemon Ice
30 Minute Strawberry Freezer Jam
Easy Herb Focaccia
Champage Citrus Sorbet
Dill Sour Cream Potato Salad
Low Carb Recipes
Rueben Quiche
Rhubarb Syrup For Pancakes
Antipasto Quiche
Chocolate Amaretto Cheesecake
No-Roni
Deep Dish Quiche Pizza
Low Carb Pizza
Pan Grilled Salmon with Pineapple Salsa
Pecan Pancakes
Blueberry Orange Sorbet
White Castle Hambugers
Mock Potato Salad
Puffed Oven Pancake
Low Carb Maple Syrup
Cinnamon Roll Ups
Dijon Asparagus
Crab And Asparagus Quiche
Broccoli With Orange Peel And Walnuts
Gourmet Greek Omelet
Chicken Fingers with Honey Mustard Dipping Sauce
Chicken Caesar Salad
Orange Creamsicles
Marinated Three Bean Salad
Light Beef Stroganoff
Low Carb Fajitas
Cowboy Steak
Flax Shortbread Cookies
Black Forest Parfait
Coconut Macaroon Snowballs
I Can't Believe It's Not Fudge
Old Fashioned "Sugar" Cookies
Beef And Mushroom Quiche
Rosemary Fish Bundles for Two
Chocolate Chunk Cookies
Low Calorie Recipes
Baked Applesauce
Beef and Barley with Mushrooms
Ultimate Simplicity Strawberries
Tart Cherry Pie
Lime Sherbet
Coffee Pops
Broccoli Dip In A Bread Bowl
Brownie Snack Cake
Fluffy Fruit Salad
Low Calorie Special
Fruited Pasta Salad
Stir Fry Pepper Steak
Chicken 'N' Biscuits
Baked Bagel Thins
Apricot Sticky Buns
Carrot Zucchini Bread
Tangy Citrus Chicken
Corn Muffins
Fisherman's Stew
Crustless Apple Pie
Confetti Crunchies
Mango and Salsa
Coleslaw
Apples, Cranberries and Yams
Ball Park Style Pretzels
Cranberry Banana Muffins
Angel Strawberry Bavarian
Anadama Bread
Corn Salad with Cilantro Vinaigrette
Crusty Potato Wedges
Broccoli Pasta Salad
Classic Pineapple Lime Mold
Banana Apricot Loaf
Cheddar-Polenta Puff
Collard Greens
Baked Beans Espanol
Pleasing Peas and Asparagus
Diabetic Recipes
Banana Yogurt Pie
Sugar Free Orange-Banana Smoothy
Gingered Orange Carrots
Pepper Quesadillas
Easy Diabetic Pizza
Mexican Rice
Cranberry Pear Chutney
Lemon Poppy Seed Cake
Chocolate Bundt Cake
Refreshing Iced Mint
Strawberry Shortcakes
Chocolate Cheesecake
Baking Powder Biscuits
The New Layered Salad
No-Guilt Chocolate Brownies
Brownie Cake Delight
Cornmeal Pancakes with Serrano and Ginger
Blueberry Cobbler
Chocolate-Berry Cheesecake
Fresh and Healthy Salsa
Old-Fashioned Custard Pie
Baked Apples
Cheese and Rice Stuffed Peppers
Orange and Chocolate Chip Bread
Old Fashioned Custard Pie
Splenda Spice Cookies
Old-Fashioned Country Style Cornbread
Sugar-Free Oatmeal Cookies
Hot Mocha Dream
Blueberry Muffins
Peach Burritos
Caramel Apple Crisp
Peanut Butter Chocolate Pudding
Red Snapper Provencal
Southern Fried Chicken
Wild Rice Blueberry Dessert
Orange Cake
Cranberry-Nut Tea Cake
Streusel French Toast
Heritage Pumpkin Pie
West Coast Chicken Breast
Chocolate Banana Parfaits
Berry-Delicious Shortcakes
Strawberry Banana Sorbert
Vegetarian/Vegan
Vegan Refried Beans
Boston Cream Pie
Snow Peas and Pearl Onions
Spud Stuffers
Super Veggie Wrap
Vegan/Vegetarian Pancakes
Vegan Reduced-Fat French Silk Pie
Veggie Pancakes
Almond-Green Bean Salad
Lemon Angel Pie
Vegan Bisquits
Fresh Vegetable Pita Pizza
Vegan Snickerdoodles
Guiltless Guacamole
Guacamole
Strawberry Stuffed French Toast
Easy Vegan Pasta Sauce
Easy Cheese Hors-d'oeuvre
Seven Layer Dip
Basic Grilled Tomatoes
Tofu Tacos
Vegetable Pita Sandwich
Vegan Oatmeal Chocolate-Chip Cookies
Easy Vegetable Frittata
Veggie Bites
Vegan Gravy
Vegetable Lasagna
There is more! Just Plain Healthy Recipes!
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Varied Recipes
Garlic Parsley Rolls
Wild Rice Soup
Spanish Rice
Watermelon Ice
Vanilla Custard Sauce with Strawberries
Fruit Salad
Turkey Tostadas
Merry Cherry Dessert
Green Bean Casserole
Oven Baked Fish and Chips
Moroccan Stew
Garden Clam Chowder
Easy Cherry Jelly
Broccoli, Tomato and Basil Frittata
Great Garlic Potatoes
Cheesecake Dainties
Sauteed Apples Supreme
Gourmet Golden Squash
Parmesan Fillets
Fried Tomatoes
Blintz Pancakes (GF)
Pineapple Breakfast Cake (GF)
Easy Pinwheel Cookies (GF)
Fried Green Tomatoes (GF)
Applesauce Pancakes (GF)
Buttermilk Pancakes (GF)
Norwegian Nut Bread
Watermelon Fire and Ice Salsa Picadillo
This spicy dish of ground meat cooked with tomatoes, garlic, and onions is popular in many Latin countries. It's lightened it up by using extra-lean ground beef mixed with black beans. Serve with warm low-fat flour tortillas or rice.
Ingredients:
1 teaspoon olive oil
1 medium onion, finely chopped
2 garlic cloves, crushed with garlic press
1 pound extra-lean ground beef (96% fat free)
1 can (15 to 19 ounces) black beans, rinsed and drained
1 can (15 ounces) crushed tomatoes with tomato puree
1/4 cup dark seedless raisins
3 tablespoons coarsely chopped pimiento-stuffed olives (salad olives)
3 tablespoons tomato paste
1 tablespoon red wine vinegar
1 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon ground black pepper
Directions:
In nonstick 12-inch skillet, heat oil over medium heat until hot. Add onion and cook six to eight minutes or until tender and golden, stirring occasionally. Add garlic and cook one minute, stirring. Stir in ground beef, breaking up meat with side of spoon; cook five minutes or until meat is no longer pink.
Stir in beans, tomatoes with their puree, raisins, olives, tomato paste, vinegar, cumin, salt, and pepper; heat to boiling over medium-high heat. Reduce heat to medium-low and simmer eight to ten minutes or until slightly thickened.
Recipe makes six servings.
Nutrition information per serving:
Calories 220
Carbohydrates 24g
Protein 22g
Fat 6g
Saturated Fat 2g
Cholesterol 35mg
Fiber 7g
Sodium 655mg Chili Cheese Braid
Ingredients:
1 teaspoon olive oil
One loaf bread dough, thawed and risen
One can chili
1/4 cup chopped green onions
1/4 cup chopped green pepper
1 cup grated fat free cheddar cheese
Directions:
Spray board or counter with non-stick cooking spray.
Roll dough into a 12 x 18-inch rectangle. With a clean ruler, gently mark a 4-inch space down the center. Then mark dough into 2-inch strips horizontally. Pour chili down the center of the dough.
Top with green onions, green peppers and cheese. Make cuts on marked lines from filling to dough edges.
Begin braid by folding top row toward filling. Then fold strips left over right, right over left. Fold bottom end towards filling and finish by stretching last strip and tucking under.
Support braid with both hands and place on baking sheet sprayed with non-stick cooking spray.
Bake at 350-degrees 30-35 minutes or until golden brown.
Garnish with more cheese while still hot, if desired. Apple-Cranberry Strudel
Ingredients:
Four red apples, diced small
1/2 cup white sugar
1 cup fresh cranberries
1/4 cup raisins
1/4 cup dried cranberries
1/4 cup water
1 pound frozen filo dough, thawed
1 cup ground almonds, toasted
1 teaspoon cinnamon
2-3 tablespoons white sugar
Directions:
Combine first six ingredients together in medium saucepan and simmer over low heat until apples and cranberries are tender. Remove from heat, cool slightly and set aside. Combine almonds, cinnamon and remaining sugar and set aside.
Lay a sheet of dough down and spray lightly with nonstick spray, sprinkle very lightly with almond mixture. Repeat layering with filo dough and almond mixture until you have eight layers. Place 2-cups of filling across the short side of the layered dough and roll gently but firmly to make a loaf or roll. Spray the top with nonstick spray, score eight slices with a serrated knife and sprinkle with remaining nut mix. Place strudel on a baking sheet sprayed with nonstick cooking spray and bake at 350-degrees for 35-45 minutes until golden brown. Allow to cool slightly, then slice into eight pieces and serve.
Recipe makes eight servings.
Nutrition information per serving:
Calories: 433
Total Fat: 12g
Saturated Fat: 1g
Carbohydrate: 1g
Cholesterol: 0mg
Protein: 8g
Sodium: 217mg
Fiber: 4g Grand Slam Sundae
Ingredients:
2 cups fresh, frozen or canned (packed in 100-percent juice) peaches
2 cups lowfat vanilla yogurt
1-1/2 cups fresh, frozen or canned (packed in 100-percent juice) berries
1/4 cup lowfat granola cereal
Directions:
Chop 1-1/2 cups of sliced peaches. Set aside the other 1/2-cup of sliced peaches for sundae top.
Prepare the sundae in four tall glasses:
Layer into each glass:
* 1/4-cup yogurt
* 1/3-cup chopped peaches
* Another 1/4 yogurt
* 1/4-cup berries
Sprinkle each sundae with a tablespoon of cereal.
Top with remaining fruit.
Recipe makes four servings. Summer Garden Stir Fry
Ingredients:
Two boneless, skinless chicken breasts, about 6-ounces each
Salt to taste
Freshly ground black pepper
1 tablespoon canola or peanut oil
1/2 Vidalia onion, sliced
One red bell pepper, seeded and cut into strips
One green bell pepper, seeded and cut into strips
Two small yellow summer squash, sliced
One clove garlic, minced
1 tablespoon chopped, fresh basil
1 tablespoon chopped, fresh oregano or parsley
1 cup low-sodium tomato juice
Directions:
Cut the chicken into strips and season them with salt and pepper.
Heat the oil in a nonstick wok or large skillet over high heat. Add the chicken and brown on one side. Turn the chicken, moving it to the sides of the wok, to brown on the other side. Add the onions to the center of the wok and cook for two minutes.
Push the onions to the sides, add the peppers to the center of the wok and cook for two minutes more. Push the chicken, onions and peppers to the sides and add the squash and garlic to the center of the wok. Season the vegetables with salt and pepper and cook until the squash is only slightly tender, about three or four minutes.
Add the herbs and tomato juice, cook for another minute or two and adjust the salt and pepper. Serve with rice or pasta.
Recipe makes four servings.
Nutrition information per 1/2-chicken breast with vegetables:
Calories: 187
Total Fat: 5g
Saturated Fat: 1g
Total Carbohydrate: 14g
Fiber: 4g
Protein: 22g
Sodium: 330mg
Calories from Fat: 23-percent A Plethora of Health and Wellness Information!
Cooking Tips -- We've finally added the much requested cooking tips section! Lots of ideas here to help you in your cooking endeavor's! Many are short and to the point, but make a world of difference in the kitchen. These tips will help pro's and cooking "newbies" alike.
Health Information and Articles - The first series of articles on FitnessandFreebies.com, a hodgepodge of articles pertaining to fitness, exercise, health issues, Diabetic information, general diet and nutrition information, low carbohydrate diet information, the food guide pyramid, the fitness pyramid, the vegetarian pyramid, fitness tips and advice, nutrition, cholesterol information, food information - and more articles for your overall health and wellness!
Strictly for Seniors - Fitness and health articles for seniors: Dietary tips, support, advice, recipes, arthritis, alzheimers, heart/cardiac, food and nutrition information, exercise tips and suggestions, resources for seniors, etc.
Food Articles - Many include recipes! - Food articles and information on eating healthy for general health and wellness, plus some for or just plain tasty food information - plus MORE recipes! Also includes articles on ways to help you get more from your diet, including ways to spruce up bland foods, fruits, vegetables, salads...lots of goodies! Tips for dieters and non-dieters alike!
Food Articles - Section Two - Brand new directory of Food Articles - similar to section one and growing. Currently you can choose from a variety of topics ranging from making perfect coffee to making tofu tempting! Just like the first food article section, topics are so varied they pertain to dieters and non-dieters, or simply those looking to eat healther, cook and bake better, or learn a few new tricks of the "food trade".
Fitness Articles - Fitness Aritcles! Health, Fitness and diet tips, info, advice, plus resources. Articles range in topics from Aerobics, Exercise, Muscles, Toning, Sress to Varicose Veins! All geared to advise you on common health issues we face in today's hectic, fast-food, fast-paced lifestyles. Geared to be beneficial to everyone.
Consumer Conscious Articles - The Consumer Conscious Article section consists of articles with information that will, hopefully, help you make wise choices in diet, weightloss, exercise, fitness, general health issues, etc. This is a constantly growing section which I utilize to attempt to help you make not only the most informed choices, but the best one's for you, personally. As more data is made known to the general public concerning matters of health and wellness, it is the intent of this section to get it posted so you have an easy reference and a one-stop place to see what is new in ever-changing health industry.
BellyBytes.com Nutrition Articles - FitnessandFreebies.com's Sister Site!. It's all about FOOD! This site contains a wealth of information on all nutrition issues that pertain to everyone's health and wellness. (There is also a lot of food information and recipes here!) Quick Conversion: To convert Farenheit temperature to Celsius Temperature, subtract 32, multiply by 5, and divide by 9. To convert Celsius to Farenheit, multiply by 9, divide by 5, and add 32.
* Cookie Baking Tips
* Drying Fresh Herbs
* Perfect Pasta
* Cooking Meats
* Baking Soda and Baking Powder
* Coffee Tips
* Freezing Ground Beef
* Crockpot Success
* Freezing Casseroles
* Baking With and Storing Sugar
* Common Substitutions in a Pinch
* Microwave Tips
* Cooking Oils
* Chicken Skin
* Slicing Deviled Eggs
* Warming Tortillas
* Chopping Herbs
* Uh-Oh! Is that Yeast Good?
* Quick and Easy Whipped Butter
* Making Clarified Butter
* Cooking Rice
* Marshmallow Madness
* Juicing Lemons, Limes and Oranges
* Peeling Hard-Cooked Eggs
* Measuring Shortening
* Cleaning Your Cheese Grater
* Cleaning Your Coffee Grinder
* Make Your Own Superfine Sugar
* Straining Stocks and Sauces
* Freezing Cookie Dough
* Make Your Own Creme Fraiche
* Freezing Cheese
* Egg Tips
* Breaking Up Blue Cheeses
* Keep the Vitamins in Your Vegetables
* Peel and Section Oranges
* Seeding Cucumbers
* Peeling Peaches
* Roasting Peppers
* Chopping Dried Fruit
* Cooking Couscous
* Cooking Squash
* Frosted Fruit
* Tender, Moist Muffins
* Quick Caramel Apples
* Clear Iced Tea
* Why are Chile Peppers Hot?
* Seeding Small Chili's
* Freezing Soups
* Compiment Your Cooking with Herbs and Spices
* Is the Dish Microwave Safe?
* Get the Corn off the Cob!
* Bread Basics
* Quick Croutons
* Perfect Pancakes
* Refresh Limp Atichokes
* Stuffing Mushrooms
* Tenderizing Chicken Breasts
* Oven Roasted Tomatoes
* Cooking Oysters
Health Articles
Exercise and application produce order in our affairs, health of body,
cheerfulness of mind, and these make us precious to our friends.
- Thomas Jefferson
* Orthorexia
* Thyroid Disease - Are You at Risk?
* Fighting a Weightloss Plateau
* Low Carb Diet Debate
* Protect Yourself Against Health Fraud
* Buyer Beware
* Play to Get Fit
* Secrets to Health and Wellness
* Nutrients in Chocolate
* Step Up to Good Cholesterol
* Exercise Safely with High Blood Pressure
* Soothe Tired Feet Instantly!
* Aspartame - It IS Safe!
* Diabetes and Coffee
* Quick 100 Calorie Snacks
* De-Stress With Six Easy Steps
*
Avoiding Carpal Tunnel Syndrome
* Ice and Heat for Injuries
* Gluten Free Tidbits
* Health Benefits of Ginger
*
Margarine Mayhem
* Health Tidbits for Men
*
Shopping Solutions for Healthful Eating
* Keep Your Heart Healthy
* Cholesterol and Statins
* The Dangers of Trans Fat
* Cleaning Up Your Diet
* Diet and Diet Problems
* Physical Effort and Food Energy
* Physical Disorders Spark Mental Decline
* How to Have Healthy Skin
* SuppleCity: Diet
* Fast-Cooking Diabetics
* Facial Exercise
* The Fitness Pyramid
* Weight Lifting and Women
* Body Frame Size
* Eating Disorders
* Male Victims of Domestic Violence
* Metabolic Syndrome
* Female's Fatal Four
* Workout on the Links!
* Weighing in on Exercise Machines
* Potbelly?
* Build a Bigger Chest (Men)
* Genes Controlled by Diet and Exercise
* Morbid Obesity
* How to Prevent Diabetes
* Gastroparesis and Diabetes
* Are You Becoming a Diabetic?
* Diabetes – Assess Your Risk
* Taking Control of Diabetes
* Diabetes - Head to Toe Care
* Women and Diabetes: Zero Risk
* Sodium/Salt and Diabetics
* Snacks: Healthy Necessity in a Diabetic Diet
* Can Fat be Good For You?
* Sugar and Sugar Substitutes
* Sugar Wise and Sweet Smart
* Ten Healthy Cooking Tips
* Weight Loss Herbs
* Trans Fats and Diabetes in Women
* Portion Sizes
* Vegetarian Food Pyramid
* Vegetarian Diet Variations
* Cutting Down on Meat Has Merit
* Health Tips for Vegetarian Teens
* Low Carb Dieting: The Facts
* Quick Facts for Low Carb Dieters
* Low Carb Fitness
* Low Carb Diet and Your Kidneys
* Nutrition for a Ketogenic Diet
* Low Carb Keytogenic Effects
* Carbohydrates vs. Protein in Men
* What "Risk" Really Means
* Nutritional Guideline Glossary
* Your Eyes and Your Health
* Tips from the ADA
* How Much Exercise is Too Much?
* Make Your Body Burn More Calories
* Warm Up to Exercise
* Vegan Food Pyramid
* Exercise and Your Bones
* Tips for Preventing Acne at Any Age
* Headaches: Help and Solutions
* Coping with Stress
* Gaining Weight
* Pasta Power: Q&A on Benefits of Complex Carbs
* How to Cut Down on Saturated Fat
* Sodium Diet Guidelines
* Saliva - A New Diagnostic Tool
* Signs of a Compulsive Eater
* Yogurt - Nutrition Facts and Info
* Add Color to Your Diet
* The Skinny on Fat
* Natural Sweeteners
* Top Ten Nutrients
* Peanut Butter Protection
* Peanut Power
* Rate Your Weight Attitudes
* Healthiest Foliage on the Salad Bar
* Finding the Right Exercise Shoes
* Get the Most From Fruits and Vegetables
* Defining Whole Grains
* Tips for Healthy Cooking
* Low Sodium Diet Decreases Blood Pressure
* Sentiments Just for Women!
* Archived Articles
* Fitness Articles
Orthorexia
Orthorexia is an obsession with eating healthfully. People with this disorder develop such an obsession with eating healthy it leads to progressively rigid dieting that eliminates crucial food groups and nutrients. If you spend excessive amounts of time thinking about how healthy the food you eat is and planning and preparing food becomes a dominant force in your life, or the quality of your diet has increased while the quality of your life decreased you could be a victim.
Orthorexia is considered an eating disorder, but is different than anorexia or bulimia. In those disorders people are more focused on the quantity of food, while those with orthorexia are strictly focused on the quality. What to eat and the possible consequences of eating something considered "bad", or unhealthy, begin to dominate mental life. This obsession can become so bad the person suffering will chide him or her self for days if so much as a tablespoon of ice cream was consumed, or the broccoli they did eat was cooked and not raw as they believe raw is much better for you.
There are several reasons one develops orthorexia and they involve a complex combination of elements. The feeling that there is complete control over the prevention of illness becomes all consuming. The idea that eating perfectly healthy will ward off illness and increase life span is one force behind this disorder. Another force is macrobiotics, or the dietary philosophy involving rules and a significant attachment to every minute detail of eating. This is also referred to this as "kitchen spirituality". Some "fashionable" food fads are also contributing to this development. Raw-foodism, lacto-ovo vegetarianism, fruitarianism and food-allergy elimination cause those practicing these diet trends to lose sight of the obsessive behavior they are guilty of.
This fixation with eating healthy is now considered a disease in its own right. This condition is equally as detrimental as any other eating disorder and is worse then potential health problems victims feel they are warding off. It is better to live like a normal human being and strive to eat a balanced diet that includes a variety of fruits and vegetables, raw and cooked.
Symptoms of this disorder are as follows:
1. Constantly becoming stricter with yourself in regards to the foods you eat
2. Sacrificing things you enjoy so you eat the foods you believe are right
3. An increased sense of self-esteem comes over you when you eat healthy foods
4. You find yourself looking down on those who do not eat as you do
5. Becoming socially isolated
6. Planning the food you will eat days in advance
7. While eating healthy, you feel a sense of peace and self-control
8. You feel horrid guilt and self-loathing when you eat something considered "bad"
A yes to either one or two of these questions could mean you have a touch of orthorexia. Yes to four or more means you are in trouble. Yes to all means you need help.
Thyroid Disease - Are you at Risk?
Are You at Risk for Thyroid Disease?
Six million people or so in the United States are unaware they have thyroid disease. A simple blood test can answer that question for you. Fatigue, depression and moodiness are all symptoms. The standard screening method for both hyper- and hypothyroidism is a simple, highly sensitive blood test known as the Thyroid Stimulating Hormone (TSH) test. It enables doctors to detect even mild cases of thyroid disease long before symptoms appear. Anyone can be struck by thyroid disease, but as in most ailments, there are some factors that could make you more vulnerable:
* Over the age of 60, particularly if you are female
* Your family has a history of thyroid problems
* You have another auto-immune disease, such as type 1 diabetes, rheumatoid arthritis, systemic lupus, Addison's disease or pernicious anemia.
* You have an enlarged thyroid or other members of your family have enlarged thyroids
* You have high cholesterol
* You suffer from depression
* Your hair turned gray before age 40
* You have dyslexia
* You have a fraternal twin
Note: The last three categories are somewhat controversial, but recent research suggests for reasons yet unclear, that people in these categories are more likely to develop thyroid problems.
The two most common thyroid problems occur when the thyroid gland becomes either under-active or over-active. An under-active gland produces inadequate amounts of thyroid hormones, which causes hypothyroidism. An over-active gland makes excessive amounts of hormones, leading to hyperthyroidism. (Hypothyroidism = under-active thyroid, hyper over-active). Hypothyroidism is more common than hyperthyroidism.
A Sluggish Thyroid
Almost ten million Americans have hypothyroidism. The cause is usually Hashimoto's disease, a condition that occurs when the body's immune system goes haywire and antibodies are released that destroys the thyroid gland. Women are ten times more likely to develop hypothyroidism. Mild hypothyroidism is often unrecognized because there are not a lot of significant problems that a patient feels. As the condition progresses the metabolism slows down and you can begin to feel tired, sluggish, depressed and moody. You may also develop dry, brittle hair; coarse and itchy skin; intolerance to cold; constipation and, if you are a menstruating woman, heavier periods. Weight gain, however, is NOT a symptom of thyroid disease. A common misperception is that people think if they cannot lose weight they have thyroid disease, but this is not true. In reality, thyroid and weight problems are not synonymous. Treatment consists of a tablet, usually taken daily consisting of the thyroid hormone thyroxine (also known as T4 because it contains four iodine atoms) to replace what your body is no longer producing. Doctor's usually begin patients on a low dose, increasing it until the patient begins to feel well and the levels of the hormone in your blood return to their normal range. The treatment is life long, but it may need to be adjusted as the effects of aging take place. Your doctor will check your levels regularly to make sure your thyroxine dosage remains right for you.
A "Hyper" ThyroidThis form of thyroid disease affects about three million Americans - an over active thyroid. Symptoms vary from person to person, but may include weight loss, nervousness, irritability, a fast heart rate (100 to 120 beats per minute or higher), difficulty sleeping, muscle weakness, trembling hands, vision problems and intolerance to heat. This form of thyroid disease is most frequently found in women in the 30's and 40's.
The most common cause of hyperthyroidism is Grave's disease, although hyperthyroidism can also occur when nodules - non-cancerous lumps of cells - form in the thyroid gland and begin to secrete excess hormones. Only rarely is hyperthyroidism caused by cancerous growths on the thyroid gland. A common symptom is a goiter, an enlarged thyroid gland that appears as an abnormal swelling in the neck. People with Grave's disease may also develop "bulging" eyes, a condition known medically as exophthalmos. The eyeballs are pushed forward because the soft tissue lining the eye sockets has swollen.
Treatment for hyperthyroidism is a bit more complex than its counterpart, hypothyroidism. Surgery is one option, but if your doctor suggests it, he or she needs to be sure it is necessary. You may wish to get a second opinion as there are other alternatives that are less risky and more cost effective. One treatment is radioactive iodine therapy. Patients are given a dose of radioactive iodine that essentially shuts down their thyroid gland's ability to manufacture hormones. Since the thyroid cells are the only cells that can absorb iodine, radioactive iodine therapy does not damage other areas of the body and has absolutely no other side effects. In most cases, a single dose of radioactive iodine is enough. The medication is taken by mouth and requires no hospitalization. Of course, you then need thyroxine to restore thyroid hormones.
The medications used to treat hyperthyroidism are another option but these, although effective, have side effects. Many are allergic to the drugs and develop a red, itchy skin rash or swollen, stiff joints. A patient needs close monitoring while on this type of medication. Out of the three options, most doctors prefer the radioactive iodine as the first line of treatment.
Thyroid disease should not be underestimated and is very treatable. When left untreated, it can damage the heart, liver, eyes and other important organs.
Related Material:
WeightAndDiabetes.com
Thyroid Disease
Online Resources:
The American Thyroid Association - Scientists and Physicians Dedicated to Better Understanding and Treatment of Thyroid Diseases.
Grave's Disease Foundation
Helpful Diabetic Links and Resouces
Diabetic Recipes!
Diabetic Recipes - Section II! Fighting a Weightloss Plateau
You’ve been eating all the right foods, exercising for at least 30 minutes each day, you’ve dropped one size, but suddenly you’ve hit a wall and the weight isn’t coming off anymore. Do you give up on your original weight loss goal?
“Don’t give up,” says Baltimore-based registered dietitian Noralyn Wilson, an American Dietetic Association spokesperson. “Weight loss plateaus are very common. Be patient. Plateaus are a normal part of weight loss. As you lose weight, your body needs fewer calories to function.”
The first step in getting over the plateau is to celebrate the initial weight loss, then move on. It may be time to increase the duration or the intensity of your exercise each day or to try a new physical activity that is more challenging.
“Also, if you haven’t been keeping a food diary, this might be a good time to start,” says Wilson. A food diary can give you insights into your eating habits and help identify areas you might need to change. A diary will also make you think before indulging in a high fat snack that might hinder your further loss.
Consider reassessing your weight loss goal. Ask yourself if it is realistic or appropriate for you? A registered dietitian can provide strategies to help you get your weight loss plan back on track,” Wilson says.
For more information on how to find a dietetics professional in your area, call ADA at 800/366-1655 or visit EatRight.org and enter your zip code in the “Find a Nutrition Professional” box.
With nearly 70,000 members, the Chicago-based American Dietetic Association is the nation’s largest organization of food and nutrition professionals. ADA serves the public by promoting optimal nutrition and well-being.
Source: Media release from the American Dietetic Association. For more information, please visit EatRight.org Low Carb Diet Debate
Results of two new studies on low-carbohydrate diets support the position of the American Dietetic Association that the most effective method of healthy lifelong weight management includes an eating plan that is based on complex carbohydrates such as whole grains, fruits and vegetables, moderate in protein and relatively low in fat, coupled with daily physical activity.
The studies, in the May 22 issue of the New England Journal of Medicine, look at the effectiveness of "carbohydrate-restricted" diets over six months and low-carb, high-protein, high-fat approaches such as the Atkins Diet over three, six and 12 months.
"The findings confirm what we already know," said registered dietitian and American Dietetic Association spokesperson Kathleen Zelman. "There is no magic bullet to safe and healthful weight loss."
Zelman added: "In the short term, these studies show you can achieve weight loss with low-carb diets. But in the long term, success rates were not different from people who are on a more 'traditional' diet. These results don't change ADA's recommendations for achieving healthful weight that can be sustained over a lifetime."
ADA's advice is based on the National Academy of Sciences' recommendations that adults obtain 45 percent to 65 percent of their calories from carbohydrates, 20 percent to 35 percent from fat and 10 percent to 35 percent from protein.
"These recommendations provide you with a good deal of room to increase your level of protein, which other recent studies have suggested can be effective, without going to the level of the Atkins Diet," Zelman said. "You can move toward the higher end of the protein range, stay at the lower end of the fat range and make sure your carbohydrates are complex, meaning whole grains such as whole wheat pasta."
Registered dietitian and ADA spokesperson Keith Ayoob noted that many people in the studies apparently had trouble staying with the low-carbohydrate diet and there were many dropouts.
"Twelve months is an equalizer," Ayoob said. "You hit a wall. Your lifestyle starts to be affected and you get bored. A high dropout rate is a sign that extreme diets can be difficult to maintain. People start to realize they don't want to avoid their favorite foods, even in small amounts, for a long period."
With nearly 70,000 members, the American Dietetic Association is the nation's largest organization of food and nutrition professionals. The Chicago-based ADA serves the public by promoting optimal nutrition, health and well-being. Visit ADA at www.eatright.org.
Related Material:
Low Carb Fitness
Low Carb Diet and Your Kidneys
Low Carb Dieting
Quick Facts for Low Carb Dieters
WeightLossFools.com -- Ten Ways People Fool Themselves About Dieting Protect Yourself Against Health Fraud
Americans spend billions of dollars each year on products or services that claim everything from "losing weight while you sleep" to "no more arthritic pain." Easy remedies are hard to resist, but many don't always deliver on their promises. Some can be harmful.
Health fraud means promoting, for financial gain, a health remedy that doesn't work -- or hasn't yet been proven to work. Health fraud has grown significantly in the past several decades. Why such growth? People today take more personal responsibility for staying healthy. That interest has launched a huge demand for products and services that promote health.
What are the consequences? Health fraud takes advantage of consumers and carries significant economic and health risks including:
False Hopes
Unsound nutrition advice, products or services won't prevent or cure disease. For the best advice, contact your physician and a dietetics professional such as a registered dietitian.
A Substitute for Reliable Health Care
Proper health care can be delayed if you follow bad advice. You may lose something you can't retrieve -- time for effective treatment.
Unneeded Expense
Even under the best of circumstances, some products and services simply don't work. Why waste your hard-earned money on something that has no effect?
Potential Harm
Unsound nutrition advice, products or services can put your health at risk. Large doses of some vitamins and minerals, in the form of dietary supplements, can have harmful side effects. For example, excessive vitamin K is risky if you take blood-thinning drugs. And excessive amounts of vitamin A during pregnancy increase the chances of birth defects.
What can you do? Below are some tips that can help you in identifying health fraud and where you can go for sound nutrition information.
Do Your Homework
Find out more before you purchase a nutrition product, treatment or service.
Seek Advice from Reliable Sources
It's not easy to distinguish nutrition facts from misinformation. Contact a credible nutrition source such as a dietetics professional.
Report Nutrition Fraud
If you suspect that a statement, product or service is false, discuss it with the appropriate government agency or file a complaint.
The Federal Trade Commission and the Food and Drug Administration have produced a brochure, "Miracle Health Claims: Add a Dose of Skepticism," to help consumers understand the consequences of and learn how to identify health fraud.
Operation Cure All where you can file a complaint or view an online brochure. This website offers information for consumers on how to recognize health fraud, and information about the FTC's initiatives.
To receive a copy of the brochure by mail, call 877-382-4357 or write to:
Consumer Response Center
Federal Trade Commission
600 Pennsylvania Ave. NW
Room H 130
Washington, D.C. 20580-0001 Buyer Beware
Click here to go directly to Fraudulent Cure-All's
In Wisconsin, three firms' weight loss claims lead the state to clamp down on companies that sold weight loss products to tens of thousands of dieters who ended up losing millions of dollars but not many, if any, pounds.
The three companies providing these supposed weight loss products have been referred to federal officials for fraud charges.
In Wisconsin, beer is the drink of choice. Friday fish fries are sacred to many resulting in tens of thousands of residents paying millions seeking a quick weight loss fix in products such as "fat burning pills", "Exercise in a bottle", ab rollers, bun burners and even underpants that supposedly melt away cellulite just by wearing them.
Some are saying "You would think common sense would tell people these things will not work", but those people obviously do not know the desperation felt by many in repeated, failed weight loss attempts. "Lose weight while you sleep" may sound ridiculous, but when these lies are repeated often enough, people want to start believing them. And do. The sad fact is, there truly is no easy way to lose weight. This is why people will put their hope and trust into companies making these claims. Weight loss is a $40 billion dollar industry, exploiting this difficult problem for nothing more than profit.
Among the complaints made by people were they never received the product, the product didn't work, the product was missing parts and often the money-back guarantees were not guaranteed. When some tried to get their money back, they couldn't. As a result of the complaints made by residents in Wisconsin, Consumer Protection officials are seeking to stop the companies from doing business in Wisconsin and getting refunds for residents.
Lipo-Slim is one of the targeted companies. Wisconsin state authorities have referred them to U.S. Postal inspectors on allegations of mail fraud. Lipo-Slim lists a post office box in New York and touts in it's ads that their underpants feature thousands of "microspore cells" that "produce a gentle massage that destroys deep fat which are the cause of excess fat". They encourage consumers to try the underpants that sell for $19.95 to $29.95 a pair depending on the size, risk-free for 15 days. Last November, ten other states including Arizona, settled consumer fraud allegations against Lipo-Slim and two other companies for selling the slimming underpants. In 1999, the company was told to give full refunds in Iowa to anyone who bought them there.
Two other companies referred to Federal authorities are Actislim and e4L (Everything For Less). Actislim sells pills that claim to burn fat while you sleep. e4L provides products such as the Bodazzler Bun Burner and the Ab Roller. Complaints included delayed delivery, billing disputes, merchandise that didn't work, broken or missing parts and difficulty getting refunds. On February 5th, an answering machine message left by the Phoenix based company e4L said the company was closed for the day and the company's web site was under construction. Another suspicious fact is there are no phone listings for Actislim or Lipo-Slim. State investigators are having difficulties finding some of the companies because they often use a post office box number in their ads. Another interesting revelation - the same advertisements were running with the names of different companies with different addresses.
The records of just one of the companies were subpoenaed by the Wisconsin Department of Agriculture, Trade and Consumer Protection. They discovered some interesting statistics; 26,000 Wisconsin residents made purchases in one year, spending an average of $678.00.
There are so many companies touting "fat busting" and "thigh slimming" and the like, with products they sell via infomercials, magazine ads and internet advertising that authorities believe many more people in Wisconsin alone are throwing away their money in the always desperate attempt at weight loss. One women who resides in Green Bay, Wisconsin, spent more than $1,000 for an herbal remedy that was supposed to melt away her fat. She didn't lose a pound. A salesman had come directly to her home and claimed he lost 100 pounds using the product and told her she could do it, too. The woman took the pills for nine months and spent better than $1,400. She says "All I lost was my money and I'm very, very angry". This poor woman weighs in at around 300 pounds and was grossly taken advantage of. This is only one story amongst hundreds of thousands nation wide.
Along with the issue of people being horridly taken advantage of for a problem that to them is very painful and all too real, is the concern that some of these products may even harm the health of those who try them. Most adults require about 1000 to 2000 calories a day and consultants such as myself, recommend losing no more than one to two pounds a week, which would simply mean cutting back calories by 500 per day. If one truly did lose 50 percent of their excess body fat in just 14 days as one of the claims say, they would be one very ill individual. Losing weight means exercising and reducing caloric intake. That is the bottom line.
Product Claims to Watch Out For
* "Eat what you want and never, ever have to diet again"
* "Capsules that burn fat while you sleep. Every morning you'll wake up weighing less."
* "Amazing enzyme that 'eats' 900 times its weight in fat."
* "You'll never be hungry. You will not be on any diet. You will not have to exercise. You will not have to sacrifice anything at all".
* "You can enjoy all these delicious foods like fried chicken, pizza, cheeseburgers, even butter and sour cream and stop worrying about your weight".
* "Burn calories while you're just standing or sitting around doing nothing - even while you're sleeping".
* "Fat Trapper permanently blocks fat so that it can never be absorbed by your body - never!"
* "Exercise in a Bottle works on a cellular level, forcing every cell in your body to work, whether you're exercising or not. And when your cells are working, you are burning calories or losing fat."
* "Amazing fat pill ends hunger."
* "Imagine losing as much as 50% of all excess fat in 14 days."
Fraudulent Cure-Alls
In spite of government efforts to the contrary, "alternative" cure alls are as large an industry as they ever have been. Included in these are Herbal remedies, Chinese medicine and the like.The old adage for these "cure all's" is "quackery". The names "alternative" or "complimentary" have taken it's place.
A man who had always been open to trying alternative therapies and claims he has "tried everything", recently went to an unlicensed practitioner and was told he had cancer of the prostate, hypothalamus and large and small intestines. "Don't worry", the practitioner said, I'll have you healed in a couple weeks". The practitioner gave the man some homeopathic medicines and then billed him for $287.00. He later learned he was snowed. His reaction? "I'm an idiot", he stated emphatically.
This man is not an idiot, rather he is part of a large, growing number of Americans falling prey to alternative
treatments. Amercians spend about 20 billion per year on fraudulent medical devices and drugs that are nothing more than a hoax. Hundreds of thousands of people
are being cheated every year.
Health fraud is, sadly, a major business in America today. It has not only become more deceptive, it has also become
more expensive. There are three factors health experts believe to be largly responsible for this unscrupulous business: the internet, desperate health-care consumers and lax federal regulations.
To make matters worse, there is a perception in America that these products could not be marketed were they not safe and effective. It is true that manufacturers of these products are not supposed to make unsubstantiated claims, but many do so unashamedly. For example, dietary supplements do not have to undergo rigorous clinical testing to be marketed. In fact, many products readily available had absolutely no health agency reviews done on them. Claims of products and their healing powers are openly advertised and fed to the public at large with no consequence.
In the last several years, the Federal Trade Commission has sent out over a thousand letters to operators of Internet sites warning them to quit making questionable claims. A follow up report showed only 28 percent of the manufacturers shut down their sites after recieving the letter and/or warning. There are literally thousands of sites on the internet selling questionable devices and getting away with it because our government simply does not have the resources to monitor them all. Health aids sold on the Internet and through infomercials have no guarantee that they are safe and effective or that they have any active ingredients at all.
The eagerness of many people to try these products is often due to a sense of desperation these companies are well aware of and take total advantage of. This sense of desperation stems from a belief that anything new and/or different must be an improvement to standard medical care - from which they've been unable to get the help they seek. People simply seem to lack suspicion and to innocently fall prey to the cure-all's and their claims of miraculous - and unrealistic - results.
Society as a whole has become more accepting of yoga, acupuncture and chiropractic care. As a result, it is now beginning to embrace fringe procedures and products that may cause more harm than good. One of the biggest myths of our time is the myth that all-natural automatically means a product is safe. Two natural products, arsenic and hemlock, are also natural - and deadly.
Clues that a "Cure" is a Fraud
Source: Quackwatch - Your Guide to Health Fraud, Quackery and Intelligent Decisions
* The tonic, tincture or technological device is touted as a cure-all for a wide range of ailments.
* The product is called a "scientific breakthrough" or a "miraculous cure", "exclusive product", "secret ingredient", "ancient remedy", or other far-fetched term.
* The manufacturer claims the government, medical profession or scientists have conspired to suppress the treatment.
* Ads for the remedy rely on a lot of impressive sounding yet incomprehensible medical jargon to disguise the lack of scientific research supporting the product.
1. Hydrocodone* 2. Lexapro 3. Vicodin 4. Xanax 5. Adderall
6. Effexor Zoloft Paxil Wellbutrin Bextra
Neurontin Lipitor Percocet Oxycodone Vioxx
Valium Naproxen Tramadol Ambien Morphine
Oxycontin Celebrex Prednisone Celexa Tylenol
Ultracet Protonix Soma Atenolol Prozac
Lisinopril Lortab Darvocet Cipro Levaquin
Ativan Nexium Cyclobenzaprine Ultram Alprazolam
Trazodone Norvasc Biaxin Codeine Clonazepam
Toprol Zyprexa Zocor Zithromax Diovan
Skelaxin Klonopin Lorazepam Depakote Diazepam
Albuterol Topamax Seroquel Amoxicillin Ritalin
Methadone Augmentin Zetia Cephalexin Prevacid
Flexeril Viagra Zyrtec Synthroid Promethazine
Phentermine Plavix Metformin Doxycycline Aspirin
Remeron Metoprolol Amitriptyline Advair Ibuprofen
Hydrochlorothiazide Crestor Prilosec Acetaminophen Altace
Concerta Allegra Clonidine Lithium Strattera
Norco Elavil Abilify Risperdal Mobic
Ranitidine Lasix Fluoxetine Levitra Coumadin
Diclofenac Hydroxyzine Phenergan Lamictal Verapamil
Guaifenesin Aciphex Furosemide Entex Metronidazole
Carisoprodol Propoxyphene Insulin Digoxin Zanaflex
Clindamycin Trileptal Buspar Keflex Bactrim
Dilantin Flomax Benicar Baclofen Endocet
Avelox Lotrel Inderal Provigil Glucophage
Demerol Zantac Fentanyl Premarin Fosamax
Penicillin Claritin Reglan Enalapril Tricor
Methotrexate Pravachol Amiodarone Zelnorm Erythromycin
146. HCTZ Potassium Tegretol Omeprazole Meclizine#
* search rank =1 # search rank =150
Reflects Period 10/22/03 - 12/30/03 on 2.9 million searches
SIDE EFFECTS AND DRUG INTERACTIONS FOR 1450+ PRODUCTS - A-Z LISTING With Links To Full Prescribing Information
Recent Additions to RxList Monographs
Abraxane (Paclitaxel albumin bound nanoparticles) Ammonul (Sodium Phenylacetate and Sodium Benzoate) Clolar (Clofarabine)
Enablex (Darifenacin Hydrobromide) Pepcid (Famotidine IV) Menactra (meningococcal polysaccharide diphtheria toxoid conjugate vaccine)
Naftin (naftifine cream) Nascobal (Vitamin B12) Niravam (alprazolam)
Omacor (omega-3 acid ethyl esters) Simemet CR (Carbidopa / Levodopa) Slow-K (Potassium Chloride)
Symlin (pramlintide acetate [amylin] )
Timoptic (timolol maleate solution) Tysabri (natalizumab - suspended from US Market) Valium (diazepam oral)
Ventavis (Iloprost) Ventolin (albuterol inhaler) Ventolin (albuterol nebulizer sol.)
Ventolin (albuterol syrup) Ventolin (albuterol tabs) Ventolin (albuterol inhalation solution)
VESicare (solifenacin succinate) Prialt (ziconotide intrathecal infusion) Zofran (ondansetron oral)
Zovirax (Acyclovir for Injection)
Rebif (Interferon beta-1a) Prevacid NapraPAC (Naproxen and Lansoprazole) Nasacort AQ (Triamcinolone Acetonide)
Combunox (Oxycodone / Ibuprofen) Novolog (insulin aspart) Lunesta (Eszopiclone)
CombiPatch (Estradiol / Norethindrone Transdermal) Metopirone (Metyrapone) Riomet (Metformin)
Cymbalta (Duloxetine) Xifaxan (Rifaximin) Flagyl Inj. (Metronidazole)
Spiriva (Tiotropium) Vytorin (Ezitimbe / Simvastatin) Vidaza (Azacitidine)
Estrogel (Estradiol) Fabrazyme (Agalsidase beta) Vigamox (Moxifloxacin)
Augmentin XR (Amoxicillin / Pot. Clavulanate) Campral (Acamprosate) Propecia (Finasteride)
Xanax XR (Alprazolam XR) Zyrtec-D (Cetirizine / Pseudoephedrine) Timolol GFS (Timololol Gel)
Ketek (Telithromycin) Hepatamine (Amino Acids) Sanctura (Trospium)
Inderal LA (Propranolol LA) Diovan HCT (Valsartan / HCTZ) Alphagan-P (Brimonidine)
Apokyn (Apomorphine) Invanz (Ertapenem) Neosporin (neomycin, polymixin, bacitracin)
Apidra (Insulin glulisine) Trophamine (Amino Acids w Electrolytes) Nephramine (Amino Acids Renal Formula)
Ertaczo (Sertaconazole) Foltx (folacin + b12 + b6) Stalevo (carbidopa, levodopa, entacapone)
Avastin (Bevacizumab) Wellbutrin XL (bupropion) Sensipar (Cinacalcet)
Caduet (Amlodipine & Atorvastatin) Erbitux (Cetuximab) Adderall XR (Amphetamines)
Symbyax (Olanzapine & Fluoxetine) Alimta (Pemetrexed) Acetadote (acetylcysteine)
Cialis (Tadalafil) NovoSeven (Factor VIIa) Mavik (Trandolapril)
Garden of World Medicine (species used in ancient cultures and ethnobotanically, eg in tribal cultures)
North American Indian Medicine
Anemopsis californica
Aralia racemosa
Arnica angustifolia subsp. angustifolia
Baptisia tinctoria
Chenopodium ambrosioides var. anthelminticum
Cimicifuga (syn. Actaea) americana
Cimicifuga (syn. Actaea) racemosa
Echinacea purpurea
Eupatorium perfoliatum
Geranium maculatum
Gillenia trifoliata
Hamamelis virginiana
Hedeoma pulegioides
Lobelia siphilitica
Monarda fistulosa
Nicotiana tabacum
Panax quinquefolius
Podophyllum peltatum
Sanguinaria canadensis
Scutellaria lateriflora
Veratrum viride
Maori medicine
Arthropodium cirratum
Coprosma robusta
Cordyline australis
Fuchsia excorticata
Halaragis erecta
Hebe salicifolia
Hibiscus trionum
Leptospermum scoparium
Macropiper excelsum
Phormium tenax
Sophora microphylla
Tetragonia tetragonioides
Aboriginal medicine of Australia
Banksia integrifolia var compar
Crinum pedunculatum
Dodonaea viscosa
Eucalyptus species
Prostanthera cuneata
Solanum aviculare
Ayurvedic medicine of the Hindu
Abelmoschus esculentus
Acorus calamus
Anethum graveolens
Berberis vulgaris
Carica papaya
Carum carvi
Cinnamomum camphora
Coriandrum sativum
Cuminum cyminum
Curcuma longa
Cymbopogon citratus
Elettaria cardamomum
Ferula assa-foetida
Glycyrrhiza glabra
Inula racemosa
Nigella sativa
Ocimum tenuiflorum
Oryza sativa
Papaver somniferum
Pimpinella anisum
Piper betle
Piper nigrum
Podophyllum hexandrum
Punica granatum
Ricinus communis
Saccharum officinarum
Sesamum indicum
Sida rhombifolia
Withania somnifera
Traditional Chinese medicine
Acorus gramineus
Arctium lappa
Artemisia annua
Artemisia vulgaris
Aspidistra lurida
Bletilla striata
Buddleja officinalis
Clerodendrum bungei
Coix lacyrma-jobi
Cyperus rotundus
Gingko biloba
Indigofera sp.
Loropetalum chinense
Ophiopogon japonicus
Platycodon grandiflorus
Pyracantha ornato-serrata
Rohdea japonica
Sedum spectabile
South African tribal medicine
Acokanthera oblongifolia
Agapanthus praecox
Artemisia afra
Clivia miniata
Dietes iridioides
Eucomis autumnalis
Eucomis comosa
Gladiolus papilio
Haemanthus albiflos
Lobelia erinus
Ochna serrulata
Olea europaea ssp.africana
Pelargonium alchemilloides
Physalis peruviana
Scadoxus puniceus
Schinus molle
Tulbaghia violacea
Zantedeschia aethiopica
Medicinal Plants of the Mediterranean
Allium sativum
Ammi majus
Cnicus benedictus
Ecballium elaterium
Hyssopus officinalis
Iris germanica ‘Florentina’
Laurus nobilis
Lavandula angustifolia
Mandragora officinarum
Pistachia lentiscus
Ruta graveolens
Salvia sclarea
Santolina chamaecyparissus
Silybum marianum
Herbal Medicine of Northern Europe
Angelica archangelica
Asplenium scolopendrium
Colchicum autumnale
Convallaria majalis
Digitalis purpurea
Galium odoratum
Gentiana lutea
Helleborus niger
Humulus lupulus ‘Aureus’
Hyoscyamus niger
Linum usitatissimum
Lysimachia vulgaris
Lythrum salicaria
Prunella vulgaris
Sempervivum tectorum
Succisa pratensis
Viburnum opulus
Viola odorata
The following is a partial list of companies with kosher certified supplements, health, and pharmaceutical products. Products are certified only when bearing the symbol of the certifying agency.
Star-K Certified:
Amway/Access Business Group
Cell Tech
Life Science Laboratories
Melaleuca
Nature's Sunshine
Nutralife Health Products
Preventive Medical Group
Shaklee
Sunrider
Trout Lake Farm
Certified by Other Agencies:
Adwe (KAJ)
First Quality Health (OU)
Freeda (OU)
Landau (Volover)
Maxi-Health (OU)
Navitco (OU)
Nutri-Supreme (Kof-K)
Solgar (Kof-K)
APPROVED MEDICATIONS (2005)
This medication list is a small sample of frequently used over-the-counter (OTC) medications. Prescription medications are not included on this list. If a medication is not listed, it still may be kosher. One should consult a Rav. Certifying agencies are indicated next to products that have kosher certification. It is imperative that each individual understand that under no circumstances should one refrain from taking a prescribed medication or withhold such a medication from children without discussing the matter with a competent Rav and physician. NOTE: Products are approved only when sold in the United States and in the indicated form (e.g. "caplets", "children's", etc.). This list should NOT be used for Passover. This list was prepared in Autumn 2004 and should not be used after December 2005.
ANTACIDS
Alka Seltzer
Effervescent & Antacid Pain Reliever Tablets (Original, Cherry, Lemon Lime,
Heartburn Relief, Morning Relief, P.M., Extra Str)
Gas-X
Regular & Extra Strength Chewables
With Maalox (Orange, Wildberry) Fastabs
Gaviscon Antacid Reg & Ex Str Tabs
Maalox
Antacid Liquid
Max Str Antacid/Anti-Gas Liquid
Quick Dissolve Antacid Calcium Carbonate Chewables - Reg & Max Str
Mylanta
Reg, Children's, Max Str & Ultra Tabs
Pepcid AC
Chewable Tablets - Dairy
Swallowable Tablets
Pepcid Complete Tablets - Dairy
Phazyme Quick Dissolve Chewable Tabs (125mg)
Rolaids
Regular Strength: Cherry, Original Peppermint, Spearmint Tabs
Extra Strength: Cool Strawberry, Freshmint, Fruit, Tropical Punch Tabs
Tums - Diamond-K
Regular - Assorted Fruit, Peppermint Tabs
E-X - Assorted Berries, Assorted Fruit, Assorted Tropical Fruit, Wintergreen Tabs
E-X Fresh Blends Tabs - Dairy
Ultra - Asstd Berries, Asstd Fruit, Asstd Tropical Fruit, Peppermint, Spearmint Tabs
Cool Relief Cool Mint Tabs - Dairy
Smooth Dissolve - Tropical Smoothies
ANTI DIARRHEAL
Imodium
A-D Caplets
Advanced Chewable Tabs & Caplets
Kaopectate
Reg Liquid - Cherry, Peppermint, Vanilla
Extra Str Liquid
Pepto Bismol
Original & Cherry Chewable Tabs
Original Liquid
Maximum Strength Liquid
ANTI-NAUSEA
Bonine Chewable Tablets
Dramamine
Chewable Tablets
Original Formula Tablets - Dairy
Less Drowsy Tablets - Dairy
COLD, ALLERGY & DECONGESTANTS
Benadryl
Allergy & Cold Caplets
Allergy & Cold Fastmelt Tabs - Dairy
Allergy Fastmelt Tablets - Dairy
Benadryl-D
Allergy & Sinus Fastmelts - Dairy
Chlor-Trimeton 4-hr Allergy Tabs - Dairy
Claritin Non-Drowsy 24-hr Tabs - Dairy
Claritin-D
12-hr Tablets - Dairy
Non-Drowsy 24-hr Tablets
Coricidin HBP
Cold & Flu Tablets - Dairy
Cough & Cold Tablets - Dairy
Max Str Flu Tablets - Dairy
Singlet Caplets
Sudafed
12-hr Non-Drowsy Caplets
Severe Cold Non-Drowsy Caplets
Sinus & Allergy Tablets - Dairy
Triaminic
Chest & Nasal Congestion Liquid (Citrus) - OU
Cold & Allergy Liquid (Orange) - OU
Cold & Cough Liquid (Cherry) - OU
Cold & Night Time Cough Liquid (Berry) - OU
Cough Liquid (Berry) - OU
Cough & Nasal Congestion Liquid (Grape, Strawberry) - OU
Cough & Sore Throat Liquid (Grape) - OU
Flu Cough & Fever Liquid (Bubblegum) - OU
Night Time Cough & Cold Liquid (Grape) - OU
Trout Lake Farm 1st Sneeze - Star-K
Tylenol - see also Pain Reliever section
Children's Plus Cold & Cough Chewable Tablets
Infant's Plus Cold & Cough Drops Infant's Plus Cold Drops Severe Allergy Caplets
Vicks Children's Nyquil Cold/Cough Relief Liquid Nyquil Cough Liquid Nyquil Multi-Symptom Cold-Flu Relief (Original, Cherry) Liquid
FIBER Citrucel Caplets Reg & Sugar Free Powder Fibercon Caplets
Konsyl Powder
Metamucil - All Powders
LACTOSE INTOLERANT
Lactaid Reg, Ex Str & Ultra Caplets - OU Ultra Chewable - OUD Dairy
LAXATIVES
Colace Liquid 1% Solution
Ex Lax
Reg, Max Str & Ultra Pills
Chocolated Pieces - Dairy
Perdiem Overnight Relief Pills
Peri-Colace Tablets
Philips' Original Milk of Magnesia Liquid
Senokot-S (Stool Softener) Tabs - Product may be dairy if expires before 2/06.
PAIN RELIEVERS
Aleve Caplets & Tablets
Anacin Reg Tabs, Ex Str Tabs
Bayer
Children's Chewable Aspirin (81mg)
Night Time Relief Caplets
Ecotrin Aspirin Tablets (325mg & 500mg)
Goody's Ex Str Tablets
PowderMotrin Children's Chewable Tablets
Regular Tablets & Caplets
St. Joseph Low Str Chewable Tablets (81mg)
Tylenol - see also Cold, Allergy & Decongestion section
Adult Extra Strength Liquid
Children's Melt Away & Soft Chews
Cool Caplets
Extra Strength Tablets & Caplets
Junior Strength Melt Away & Soft Chews
Regular Strength TabletsVanquish Caplets
SLEEPING AIDS
Nytol Quick Caps - Dairy
Sominex Original Formula Tablets
Unisom Sleep Tablets
Vivarin Tablets
THROAT LOZENGES
Ludens - OUD
Fisherman's Friend - Manchester B.D. (no kosher symbol required)
PRODUCTS ALWAYS APPROVED
The following are products that may always be used without kosher certification: Antibiotics for an infection - except for those skin infections known to be non-life threatening (e.g. acne), Canker Sore Medication, Castor Oil (with no additives), Enemas, Injections, Intravenous (IV), Mineral Oil (with no additives), Sodium Bicarbonate (pure baking soda), Externally applied products including: Antiseptics, Creams, Dermatologicals, Ear Drops, Emollients, Epsom Salts, Eye Drops, Gels, Lotions, Oils, Ointments, Nasal Sprays, Powders, Rubbing Alcohols, Shampoos, and Soaps.
* Undocumented case histories are used to claim amazing results.
* The drug or device is only available from one source.
* Payment is required in advance.
* The promoter promises a money-back guarantee. (Most of these are fly-by-night operators)
Secrets to Health and Wellness
Natural ways to feel better!
Double Your Laughs
A 1998 study showed that the average toddler laughs 400 times a day, but the average American adult only laughs 15 times a day. That's a shame because laughter relaxes your muscles, boosts immunity, and may even extend your life. So aim to laugh at least 30 times a day. To help, stash a joke book in your desk drawer.
Tap Away Tension
Lightly tap your scalp with your knuckles for 10 seconds, taking slow, deep breaths as you tap. Silly as it seems, this softens tense muscles in your head and neck and builds your energy, says Elaine Gavalas, exercise physiologist in New York City and author of The Yoga Minibook for Stress Relief (Simon & Schuster, 2003).
Tote Around Healthy Fuel
Keep small bags of nuts and dried fruit (like cashews and tart cherries or walnuts and dates) in your purse. The healthy fats and fiber in this snack will sustain you longer than a sugary candy bar.
Take a Power Shower
End your morning shower with a 30-second blast of cool water. You may shiver a little, but the temperature change improves blood flow and gives you a burst of energy.
Steep Basil Tea
To relax in minutes, place three washed fresh basil leaves (Ocimum basilicum) in a cup of hot water. Steep for 10 minutes, inhaling the aroma, and then sip the tea slowly. Herbalists know basil is one of nature's most effective calmatives, yet it's often overlooked because it's such a commonly used kitchen spice.
Get a Boost from Bananas
This favorite fruit contains norepinephrine and serotonin, two brain chemicals that support your mood.
Sigh Away Stress
When you're frazzled, take a deep breath in through your nose to expand your belly, and then exhale through your mouth with a long, mind-clearing "Ahhhh" sound.
Sample Something New
Taste star fruit or another food you've never eaten before. Try a new exercise class. Making little changes wipes away mental cobwebs and gets your energy flowing.
Ax Stress with Your Fingertips
To ease stress, pinch the bottom of one of your earlobes with your thumb and index finger. Maintain the pressure for two minutes, breathing deeply. Repeat on the other ear.
Munch a Brazil Nut
Just one contains your recommended daily allowance of selenium (50 to 100 mcg), a mineral that may prevent depression.
Perform a Kind Act
Allow another motorist into traffic in front of you or run an errand for an elderly neighbor. Small generosities like these give both the doer and the receiver a little lift.
Just Do Something
Immobility saps your energy, but taking action empowers and recharges you. When you feel yourself haunted by worry, fear, and frustration, don't think of the best thing to do. Just think of a good thing to do, and then do it.
Eat Fish
Prepare salmon, sardines, or other cold-water fish two or three times a week. They contain omega-3 fats, which keep your moods stable. A 2001 Finnish study found that fish-eaters are less likely to be depressed.
Bean Up Your Next Meal
Studies show that depressed people often lack B vitamins. Beans deliver a significant dose of these vitamins. Try pinto beans with rice, chickpea hummus on pita bread, or a black bean soup.
Keep Good Chocolate On Hand
Treat yourself to about an ounce of high-quality dark chocolate every day. Always sit down and eat it slowly, relishing each mouthful. Note the chocolate's texture, flavor, and aroma. Think of this luxurious little ritual as a restorative minivacation.
Picture Yourself Powerful
Next time you're about to tackle an exhausting task, visualize yourself doing it as if you were feeling sharp and supercharged. Make the image detailed; your mind can stimulate your body to feel a certain way.
Iron Out Your Diet
Iron deficiency often triggers fatigue among menstruating women. Fight it by eating iron-rich foods like black beans and pumpkin seeds. To improve absorption, combine them with foods rich in vitamin C, like red bell peppers.
Get Out
Spend some time outdoors every day. You don't have to go outside for long. Just take 10 minutes to breathe fresh air, check the weather, and listen to the birds. Contact with nature can rejuvenate you.
Listen to Your Gut
If your stomach growls hungrily, pay attention. Eat a snack or meal. The longer you wait to eat, the more likely you are to suffer a blood sugar slump that could wreck your mood and motivation.
Melt Your Muscles
When you're in a bad mood, your muscles tense. Counter crankiness with a steamy 10-minute shower. As your muscles loosen up, so will your attitude.
Spice Up Your Mood and Food
According to folk wisdom, oregano (Origanum vulgare) relieves heavy-hearted feelings. Give your spirits and and tastebuds a pick-me-up by adding 1 to 2 teaspoons of the dried herb to a saucepan of tomato sauce before you toss it with pasta.
Hang Your Head
Rejuvenate with a forward bend, an easy yoga pose. Stand tall with your feet hip-width apart and your knees slightly bent. Fold forward so your torso pours out of your legs like a waterfall. Let your head and arms hang toward the floor. Take three deep breaths, and then slowly lift your torso to an upright position.
Chow Down at Lunch
To beat mid-afternoon drowsiness, make lunch your main meal, and eat it away from your desk. Choose foods with a variety of bold flavors (like salty, savory miso soup with tangy salmon teriyaki or a spicy bean burrito with salsa). Emphasize vegetables, beans, nuts, chicken, or fish, and go light on simple carbohydrates like white bread or white rice. End with a healthy sweet (like a small piece of dark chocolate or candied ginger). Follow this advice and you'll be more productive after lunch.
Play to Get Fit!
Four playground favorites you can use as a personal gym!
If you have little children you enjoy taking to the park, make use of that time and get in your own workout with the following moves using the playground equipment.
Swings
Pumping your legs to swing high targets your quadriceps and hamstrings (front and back of your thighs). The harder you pump, the higher you swing and the more intense your workout becomes. Hop off and push someone on the swing next. This will work your arms, or biceps. For an extra move that targets your abdominal muscles, sit on the swing; grasp the chains with your hands overhead. Support yourself with your hands and pull your knees toward your chest. Hold for a second, and then slowly lower. This is a tough one so you may only be able to do a few repetitions. That is okay, do what you can.
The Slide
Climbing up the steps is good for your quadriceps, hamstrings and buttocks. The best part – sliding down – does wonders for lifting your spirits and boosting your energy. If you are stick at the bottom of the slide catching your child while she/he has all the fun, lift him overhead each time for a great upper-body workout. For an extra move, that targets your triceps, or the back of the arms, place your hands behind you on the edge of the slide. Extend your legs. Bending your elbows so they point behind you, slowly lower yourself. Hold for a second then slowly press back up. This is equivalent to a triceps dip.
Monkey Bars
Swinging from bar to bar is a fabulous workout for your upper body. So is climbing up and down the bars to exercise your arms and legs at the same time. Just hanging from a bar is a great way to stretch your whole body. For an extra move, that targets your arms, back and shoulders do chin-ups. If chin-ups are too difficult, do not sweat it (no pun intended), do these variations: Using a bar that is taller than you, place your hands about shoulder-width apart with your palms facing you. Step on a nearby bar to boost yourself up so your arms are bent and your chin is above the bar you are holding. Slowly lower your body by extending your arms. When your arms fully extend, use your feet to boost yourself back up.
Seesaw
The up-and-down motion is sure to put a smile on your face; the impact each time you land will help keep your bones strong and pushing off to go back up works your legs and buttocks. For an extra move, that targets your chest, shoulders and arms, when it is not your turn to ride, use the main bar to do push-ups. Place your hands about shoulder-width apart and extend your legs behind you. Keeping your head back, and legs in a straight line, bend your elbows and slowly lower your chest toward the bar. Hold for a second then push back up.
There you have it – your four moves to look and feel younger as well as enjoy some quality time with your children! Imagine how fun it will be for them to see mom enjoying the playground as well. Just think of the memories – and the great example you are setting by encouraging activity.
Quick Tip:
To avoid accidents, always keep an eye on your kids, of course, and stick close by them. In fact, make this entire experience more fun for all by swinging with your kids and seesawing with them. If you have more than one child, set them both on the other end of the see-saw to challenge your leg muscles while you put them up into the air. If you do have to run after your child, or children for any reason, that will burn calories as well. In addition, it will get your metabolism moving!
The Nutrients in Chocolate
Chocolate Composition
The composition of cocoa and chocolate has been extensively studied. The fat in chocolate, which is primarily derived from cocoa, is comprised of two saturated fatty acids, palmitic and stearic acids, and the monounsaturated oleic acid, in addition to a small amount (less than 5%) of other fatty acids. Although consumption of saturated fats is thought to raise cholesterol, and thus raise the risk of heart disease, regular consumption of cocoa butter and chocolate has been repeatedly shown to not raise blood cholesterol. Further research has shown that this is probably due to the relatively high concentrations of stearic acid, which studies have shown to have a cholesterol-neutral effect, and oleic acid, which is known to have mild cholesterol-reducing effects. In addition to the fat and simple sugars present in chocolate, the cocoa component in chocolate is rich in a number of essential minerals, including magnesium, copper, potassium and manganese. Indeed, chocolate is thought to be one of the largest single contributors of copper to the diet in the United States.
Phytochemicals in Chocolate
In addition to the well-known and essential macro- and micronutrients present in chocolate, there are a number of phytochemicals in cocoa and chocolate that may have important health effects in humans. Phytochemicals are naturally occurring chemical compounds present in plant foods such as cocoa, and they are attracting a great deal of interest in the nutrition and medical research community because of their potential health benefits beyond that of classical micronutrients such as vitamin C, vitamin D, etc. Over the years, cocoa has been recognized for its phytochemical content, especially the methyl xanthines caffeine and theobromine, and, more recently, the antioxidant flavonoids. Although chocolate is often thought to contain relatively large amounts of the stimulant caffeine, the actual amount is relatively low compared with that present in tea and coffee. A large number of other compounds are naturally present in cocoa and chocolate; however, none have yet been shown to influence human health and behavior.
Flavonoids in Chocolate
Of much greater interest in the context of health benefits is the rich flavonoid content of raw cocoa and the relatively rich flavonoid content of some chocolates and cocoas. Flavonoids are part of a large and diverse class of phyto-chemicals called polyphenols. Several thousand flavonoids exist in substantial amounts in common plant-based foods, such as tea, chocolate, cocoa, soybeans and wine. Interestingly, several decades ago flavonoids were thought to be essential micronutrients and equivalent to vitamins. However, subsequent research failed to confirm this, and their status as essential nutrients was officially removed in 1950. Epidemiological research, which studies the association between diet and health, in the last decade has suggested that some flavonoids might protect against certain chronic diseases, especially cardiovascular disease. However, the totality of the evidence is not conclusive and the results of these studies can be justifiably criticized due to a lack of reliable food composition data defining the true contribution commonly consumed foods make to flavonoid intake. In spite of the equivocal nature of this research, the appealing nature of it has sparked needed research to understand the mechanism by which flavonoids might be able to protect against heart disease, and these results have shown that at least some flavonoids do have the potential to promote a healthy cardiovascular system.
New news, 2005:
There is more good news for chocolate lovers. Scientists have found that eating dark chocolate appears to improve the function of important cells lining the wall of blood vessels for at least three hours. In a study, they found that eating dark chocolate seemed to make the blood vessels more flexible, which helps prevent the hardening of the arteries that leads to heart attacks.
Dark chocolate is rich in flavonoids, which act as natural antioxidants - chemicals that combat the damage oxygen does to the body. By improving the blood vessel flexibility in apparently healthy people, dark chocolate emerges as perhaps a power food, the scientists said.
Information from a study done at Athens Medical School in Greece Step Up to Good Cholesterol
You may have known that step aerobics can burn calories and is a good exercise for the heart, but did you know that research specifically has found step aerobics can step up your good cholesterol levels?
There are two kinds of cholesterol. The first is high-density lipoprotein (HDL) cholesterol, also called "good cholesterol" and low-density lipoprotein (LDL) cholesterol, also called "bad cholesterol". A high LDL level puts you at an increased risk of developing coronary heart disease and stroke.
A study published in the Journal of Sports Medicine and Physical Fitness found step aerobic exercise significantly raised the HDL- cholesterol levels of the study participants. This small, eight-week study followed 45 sedentary female Turkish college students. Fifteen of the women participated in step aerobic exercise and another 15 did traditional aerobic dance. Each 45-minute session was done for three days a week. The remaining 15 women in the study continued to be sedentary.
At the study's conclusion, the investigators from Baskent University in Ankara found that both groups of active women showed a significant reduction in their overall cholesterol levels compared to the sedentary group. However, only the women participating in step aerobics showed a substantial increase in their HDL cholesterol levels. Body weight did not change in any of the groups.
Although researchers concluded that step aerobics is effective in modifying (cholesterol) profiles (at least in female college-aged students), they did not speculate on reasons why that was the case.
The researchers did note, however, that certain points need to be considered, including that this was a small study. Also, though the women were told not to alter their diets, there is no information whether this direction was followed. It also is important to remember that other factors contribute to high cholesterol levels, including your age and your weight.
Step aerobics more vigorous
"Step aerobics is more vigorous than aerobic dance, and the vigorousness and frequency of exercise determines a higher or better change in HDLs," says Gerald Fletcher, M.D., a cardiologist with the Mayo Clinic in Jacksonville, Fla. and a spokesman for the American Heart Association. "There are many good reasons to do exercise," Fletcher says. "Regularity and frequency of exercise tends to bring HDL levels up more dependably. The more vigorous the exercise is, the better, from the standpoint of overall health benefits."
According to Robyn Stuhr, M.A., an exercise physiologist at the Women's Sports Medicine Center, Hospital for Special Surgery in New York, step aerobics can provide a challenging workout and is a great choice for those who enjoy exercising to music in a group.
"Aerobic exercise contributes to health in many more ways than increasing HDL cholesterol," Stuhr adds. "Aerobic exercise has a positive effect on stamina, blood pressure, weight, sleep patterns, energy levels, lipid profiles, and can reduce the risk of cardiovascular disease, diabetes, and certain types of cancer. We should all get moving!"
Stuhr advises that if a person experiences knee pain while using a step bench, he or she should use a lower step height, see a sports medicine doctor, or consider another form of aerobic exercise such as cycling, elliptical training, or walking.
Also, the American Heart Association recommends that if you have a health risk such as high cholesterol or have had a heart problem, you should speak with your doctor before starting a new exercise program. This is extremely important if you have led an inactive lifestyle. When you speak with your doctor, you can develop an exercise routine together that will benefit you and your heart. Working Out Safely with High Blood Pressure
Following are simple and safe tips for improving the health of your heart. Regular aerobic exercise can lower both systolic and diastolic blood pressure by an average of ten points. However, because exercise does make your heart work harder, you need to be careful, especially if you are just starting an exercise regime or if your blood pressure is excessively high. (Greater than 159/99)
To exercise safely, follow these tips:
Be Moderate
Avoid competitive exercises that include bursts of intense exertion. Easy aerobic exercise such as walking is good for people of all blood pressure levels.
Use Weights Carefully
Resistance training can lower blood pressure by two to four-percent, but if you have uncontrolled hypertension (greater than 160/100) you should not lift weights. If you have the permission of your doctor, do one set of ten to fifteen repetitions using a moderate, not heavy, weight. Never hold your breath while lifting and always exhale when lifting or exerting effort.
Stand Slowly
After stretching or exercising on the floor, get up slowly. Some blood pressure medications can cause “orthostatic hypotension”, a condition that makes you dizzy when you stand quickly.
Do it Daily
Consistent exercise lowers blood pressure best. Try to work out at least four days a week, daily if possible. For best results, try doing at least 20 minutes each time.
Skip Caffeine
A pre-workout cup of coffee may cause a spike in blood pressure. Avoid caffeine three to four hours before exercising.
Quick Tip: Always warm-up and cool down to help your heat adjust to activity.
When Your Heart Rate Lies
Blood pressure medications can interfere with heart rate, so monitor your intensity with a one to ten perceived exertion scale. With one being resting and ten being sprinting, stay at four to six, where you are breathing a little heavy, but not out of breath.
Soothe Tired Feet Instantly!
Rub away fatigue and lower your risk of injury with a foot massage. Massaging the foot stimulates the nerve endings and rejuvenates the muscles. The better shape you keep your feet in, the longer and stronger your walks will be and the lower your risk of injury. Please note, however, if you suffer from a contagious skin condition such as athlete’s foot, or if you have diabetes, you should consult with a physician first.
Here is a ten-minute do-it-yourself foot massage:
1. Work the sole of one clean, bare foot at a time. Start by moving the heel of your hand or thumb in long strokes from the heel to the base of the toes.
2. With comfortable but firm pressure, use a fingertip or thumb to make little circles, about the size of a dime, all over the sole of the foot.
3. For deeper relief, press your thumb directly into one point on the sole and hold for a few seconds. Do this all over the bottom of your foot.
4. Grasping one toe at a time between your thumb and finger, simultaneously squeeze and tug gently along the length of the toe.
5. Finish by making little circles, as in step two, around the anklebones.
Other feel-good ideas:
Put a small but sturdy glass bottle or golf ball on the floor, and roll it under your foot, bearing down with a little pressure. If desired, chill the bottle or ball for added relief.
Alternate hot and cold foot baths, soaking in hot water for five minutes, then cold water for 30 to 60 seconds.
Use specialty sandals or massage beds; both have nub insoles/bases to stimulate circulation.
Give yourself a special treat sometime when finances allow and splurge on a professional food massage. Aspartame -- IS Safe; The World Agrees!
Any weight-conscious consumer will frequently encounter the sweetener aspartame as a sugar substitute. Beyond dieters, controlling sugar intake can be vital for people with or at risk for diabetes. So it's natural to consider the safety of an ingredient found in a growing array of foods and beverages, from low-calorie desserts to breakfast cereals.
Government agencies, health organizations and respected centers of science have been involved in these studies. Their conclusions are remarkably uniform – aspartame poses no health risks to the general population.
Rigorous study
The United States Food and Drug Administration (FDA) reports that it has reviewed over 100 toxicological and clinical studies on aspartame. That's a worldwide point of view. Also pronouncing aspartame safe are the European Union's Scientific Committee for Food; the United Nations' Joint Expert Committee on Food Additives; the World Health Organization; and many, many more (some are listed at end of this article.)
In all, more than 90 countries have approved aspartame.
The Massachusetts Institute of Technology's Clinical Research Center has studied whether aspartame consumption leads to any physical and psychological effects different from the effects of sugar or a placebo.
The conclusion:
Even large amounts of aspartame – much more than consumers typically take in during a day – showed no adverse impact on the health and well being of people in the study.
Experts agree that a small group of people with a rare hereditary condition called phenylketonuria (PKU) should restrict or avoid the ingestion of the amino acid phenylalanine, which is found in aspartame. This recommendation covers all sources of this common amino acid, which includes many foods that have no aspartame. The incidence of PKU is estimated at 1 in 16,000 among Americans. PKU can be detected by a blood test at birth, which is routinely administered to newborn babies in the U.S. It would be exceedingly rare for someone to have this disease and not be aware of it from birth.
Sweet Without the Sugar
When it comes to adding sweetness, just a little aspartame goes a long way A 12-ounce serving of diet Coke has less than one calorie, yet still provides a satisfying sweet taste. That's because aspartame is about 180 times sweeter than sugar. So calorie-conscious consumers can indulge their sweet tooth without disrupting their diet.
Many use aspartame to comply with a doctor's order to limit their carbohydrate intake.
The American Diabetes Association has said that it considers aspartame to be an acceptable sugar substitute and a safe part of a diabetic meal plan.
Metabolic Action
The name "aspartame" might sound a little exotic, but the main ingredients are two common dietary components known as amino acids. One is phenylalanine, mentioned above, and the other is aspartic acid. Amino acids are the building blocks of proteins and therefore play an essential role in nutrition for people of all ages. The two amino acids found in aspartame occur naturally in a number of meats, grains and dairy products. For example, eight ounces of milk will contain over 400 mg of phenylalanine, and 3 ounces of chicken will have more than 1,000 mg. In comparison, eight ounces of diet Coke will contain only 62 mg.
In recent years unfounded rumors have been spawned and spread, mainly through anonymous Internet messages, that wrongly associate aspartame with various health conditions.
If methanol is mentioned as a culprit, note that in large doses it is toxic however, the small amount present in aspartame and a number of other foods, such as tomatoes and oranges, is easily metabolized by the body without any problems. Many of the foods we safely eat all the time contain small amounts of naturally occurring substances, like methanol, that in much larger amounts would not be safe.
The real danger is in the rumors themselves. They can cause consumers needlessly to forego the health benefits and enjoyment of foods and beverages that meet their requirements for reduced sugar and calorie consumption. They also cause needless worry and confusion, and provide incorrect health information to many in the greatest need of accurate information.
Numerous health organizations have published statements supporting the safety of aspartame. Information about aspartame safety can be found on the websites of many of these organizations.
Here are just a few of those organizations:
American Heart Association
European Food Information Council
International Food Information Council
Mayo Clinic
United States Food and Drug Administration (FDA)
Aspartame Resource
Aspartame-Experts.com - Aspartame has been proven safe through extensive study in animals and humans for more than two decades. The U.S. Food and Drug Administration (FDA) Commissioner, upon approving aspartame, noted, "Few compounds have withstood such detailed testing and repeated, close scrutiny, and the process through which aspartame has gone should provide the public with additional confidence of its safety."
Diabetes and Coffee
Dutch researchers announced that people that consume large amounts of coffee might actually reduce their risk of developing type 2 diabetes. Scientists at Vrije University in Amsterdam said that some of the components in coffee may help the body metabolize sugar, which may reduce the risk of diabetes.
Rob Van Dam, from Vrije University's Department of Nutrition and Health, does not really know what it is in the coffee that works against diabetes; however, when his team compared coffee consumption with the risk of type 2 diabetes, they found that the more coffee people drank, the lower their risk was. Those that drank seven or more cups of coffee per day were 50% less likely to develop diabetes, while fewer cups a day had less of an impact.
Mr. Van Dam also stressed that more studies are needed to confirm the findings and that people should not run out and start drinking large amounts of coffee. While it's not bad for most people to drink moderate amounts of coffee and coffee-based drinks, studies have shown that high coffee consumption can raise cholesterol levels and increase osteoporosis in some people.
Regardless of the form it comes in, coffee contains minerals and micronutrients that can be beneficial to our health. Van Dam added that scientists may be able to identify the active components in coffee that were beneficial, and then they may be able to develop a type of coffee, or some other product, that could offer the same benefits without any of the negative consequences that consuming large quantities of coffee may bring.
Source: The Lancet
Resources
WeightAndDiabetes.com
Click here for Diabetic Recipes!
Click here for Diabetic Recipes - Section II! Quick 100 Calorie Snacks
100 Calorie Chocolate Treats
Five Ghirardelli Milk Chocolate Drops
Two Mrs. Fields Decadent Chocolates
One-fifth Toblerone bar
Two slices Terry's Chocolate Orange
Four Andes Bars
Three Nestle After Eight Mints
This 'n That
A large stalk of celery stuffed with:
A tablespoon of chunky peanut butter
A tablespoon of soft light cream cheese
About 2-tablespoons of water packed tuna mixed with a teaspoon of light mayonnaise and sprinkled with a dash of onion powder
A large dill pickle wrapped in a thin slice of boiled ham or swiss cheese, (or both)
Jello For the sweet tooth:
Lime diet jello:
Two packages to three cups water with a scoop of cottage cheese
Strawberry, raspberry or cherry diet jello:
Two packages to three cups water, chilled until thickened but not set and one-third cup of whipping cream whipped into the jello until it has a souffle consistency
Makes six servings
Orange diet jello:
Prepare as above, but add one-half teaspoon of vanilla and one-quarter teaspoon of almond extract along with whipping cream.
Chill until set.
Looks and tastes a lot like cantaloupe.
Add a scoop of cottage cheese if desired.
Lime diet jello prepared the same way, but with one-half teaspoon of lemon extract
Tastes a lot like key lime pie!
Cereal:
Cream of Wheat Regular or quick Mix'n Eat, plain, prepared, 1 packet
Frosted Mini-Wheats, 1 ounce (about 1/2 cup)
Grape-Nuts Flakes, 1 ounce (about 3/4 cup)
Honey Smacks, 1 ounce (about 3/4 cup)
Total, 1 ounce (about 3/4 cup)
Wheaties, 1 ounce (about 1 cup)
Pasta:
Noodles, cooked, plain, 1/2 cup Spaghetti, cooked, plain, generous 1/2 cup
Crackers:
Rye wafers, whole-grain, 1 -7/8 X 3- 1/2 inches, four
Saltines, 1- 7/8-inch square, four
Fruit:
One medium banana
Generous 1/2 cup of sweetened applesauce, or 1-cup unsweetened
Dried apriocot halves, cooked, unsweetened, 1/2 cup
1 cup raw cherries, or 1/2 cup sweet in heavy syrup
1/4 cup Cranberry sauce
Four Dates, dried, pitted, whole
Scant 1-cup Grapes
One medium pear or 1/2 cup canned pears in heavy syrup
1/2 cup sliced, cooked plantains
1 cup raw strawberries or 1/2 cup frozen, sweetened
Raw wedge of watermelon (about 1-1/2 pound piece) or 2-cups diced!
Pineapple, canned, unsweetened, six ounces
Waffle From mix, 7-inch diameter from frozen (about 1- 1/2 ounces), one square
Meat:
Bacon, cooked, two slices
Chicken Roll, light meat, two ounces (two slices)
Chicken or Turkey Frankfurter - one
Two ounces boiled ham
Crabmeat, 3/4 cup canned or cooked
Omelet, plain with one large egg, skim milk
One scrambled egg, skim milk added
Sunflower seeds, roasted, hulled, 2-tablespoons
Generous 1-cup serving of Minestrone
One cup tomato soup prepared with 1-percent milk (85 calories if prepared with water)
Vegetable soup - 1-1/8 cup with beef, chicken or turkey
