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TAKE CHARGE OF YOUR HEALTH!
JULY 15, 1988
Tactics and strategies given for weight loss
WILL HELP
Eat slowly
Clear your refrigerator and
pantry of high-calone foods and
snacks; stock only what you
intend to eat on your new diet.
Eat less fat and more com
plex carbohydrates (grains,
fruits and vegetables)
' Limit your intake of butter,
ice cream, cheese, salad dress
ings and oils.
Avoid packaged snacks,
cookies and high-fat baked
goods
Use nonstick cooking uten
sils Bake, broil or poach meats
and steam vegetables (instead
of frying or sauteing In fat)
Switch to skim milk and low
fat dairy products
Exercise regularly
Take up enjoyable activities
that don't involved food (gar
dening, adult education, sports)
Get counseling or join a
support group on a long-term
basis
WON'T HELP
Eating out not always
disasterous for dieters
Any pills or products that
claim to "melt fat away"
Appetite-suppressing drugs
Fiber supplements
' Any diet plan that promises
to "burn fat"
' Grapefruit diets or pills
(speed diet pills)
Starvation diets you can't
stick to them, no one can
Fasting this can be dan
gerous if prolonged for more
than three days; and a shorter
fast won't contribute to long
term weight loss
Body wraps
' Muscle stimulators
Artificial sweeteners and
sugar substitutes there's no
evidence that these promote
weight loss unless you cut your
total daily calories
Sugaring off all breads, pota
toes and pastas reasonable
amounts of starches should be
part of any well-balanced diet
Sugaring off all sweets if
you crave sweets, Include a small
amount In your caloric diet
allowance
Be kind to your teeth
If 'ast food is your speed. ..make
the most of healthier menu
choices.
Here are some tricks to help
you choose fast foods that will
leave you, and your arteries,
better off...
'Breakfast sandwiches with
egg, sausage and croissants are
among the most greasy fast food
choices. Order juice, pancakes
plain toast or muffins are lower
instead.
Keratonomy
It sounds too good to be true:
A simple surgical procedure that
can correct nearsightedness. Good
bye glasses, good-bye contacts.
Not everyone is pleased with
the results of their operation,
however. A new report on radial
keratotomy shows that between
a trlird of those undergoing the
procedure develop vision prob
lems eventually. Most of the
problems are considered minor,
though annoying. Fluctuating
vision, glare, and inability to
focus on close objects have been
cited. Uncorrectable vision loss
also has been reported, though
rarely.
'Fill up at salad bars but skip
the bacon bits, extra cheese
and creamy or sour cream.
'A baked potato is great, but
don't drown it in butter, cheese
or sour cream.
'Order small portions, such
as a single hamburger or small
pizza. You don't really need the
"extra" or "super" do you?
'Skip the fries and onion rings.
'Order sandwiches without
cheese, mayonnaise, or spreads.
Remove greasy breading and
skin.
'Pizza is a good choice if you
top it with vegetables, not meat,
and hold the extra cheese.
Fast food dining is okay as
long as you don't rely on it
frequently say. more than 3-4
times a month. And when you
do eat fast food, try to compen
sate for the extra fat and calo
ries with lighter and more nutri
tious choices at your other daily
meals.
Chewing Ice Like to chew
on let? Then don't be surprised
if you fracture a tooth. You're
particularly at risk if the tooth
has a filling; that's because the
exyour dentist for regular
cleaning.
Biting non-food objecttpen
clli, paper dipt, ttralght pint,
Vngerna!.. .Continued biting
and chewing on non-food ob
jects can crack a tooth or Its
enamel, the outer layer of thA
teeth.
Thumb-tucking Once a
child's permanent teeth begin
coming in (about age six) thumb
sucking can push the front teeth
forward. The child may develop
an overbite that eventually re
quires orthodontic treatment.
Drinking collet or tea People
who drink coffee and tea daily
risk staining their teeth. Try to
reduce your consumption of
these beverages and be sure to
see your dentist for regular
cleaning.
Sucking on lemont Foods
the teeth weak and sensitive.
Avoid chewable vitamin C tab
lets, sucking on limes and lem
onsand limit your consumption
of citrus juices, cola drinks and
vinegar.
Smoking or chtwlng tobac
coIn any form, tobacco is the
worst staining offender. The tar
is sticky and adheres to the
teeth, dissolving them and at
tracting other staining substan
ces. Tobacco also increases the
risk of developing oral cancer
and gum disease.
Dizziness explained
As people age, they become
more vulnerable to dizziness
when they change position sud
denly. Some are alarmed by the
sensation of lightheadedness
and regara the dizziness as a
sign of serious trouble.
Sitting a moment before stand
ing, standing a minute before
walking and walking in place a
second or so while pulling the
stomach muscles several times
will help the blood return from
the legs.
Nutrition and Your Health
Dietary Guidelines
for Americans
Avoid Too
Much
Sodium
Molnloln
Dtilrablo
Wolght
Avoid Too
Much Fat,
Saturated
fat, and
Cholottorol
lata
Vorloty of
Food!
Avoid Too
Much
Sugar
fat Foods
with
Adquat
Starch and
Floor
II Vou Drink
Alcoholic
voragoi,
Do So In
Mod oration
9
V
U.S. Department of Agriculture
Extension Service
Beware of gum disease
today's smokers; they're
addicted to nicotine, or they
smoke to deal with psychologi-
Many ways to keep the
"human machine" running
Good heatlh is our most pre
cious possession! Our bodies
are like machines which need
fuel and regularattention. Good
health habits followed through
out life are one way to see that
our miraculous "human
machines"get proper daily care.
Here are some good health
guidelines a checklist for both
children and adults.
Balance the daily diet to include
a variety of foods at each meal.
Eat at regular intervals don't
skip breakfast or lunch.
Drink six to eight glasses of
water daily or the equivalent in
beverages and soups.
and drinks with high acidity can
dissolve tooth enamel, leaving
Are you using cigarettes to control your weight?
cigarettes noid a tight grip on cal problems anger, trust- foods for cigarettes without in
ration and depression.
A bigger fear is that of gaining
weight. Evidence suggests that
women especially may continue
to smoke to control weight.
Metabloism seems to increase
with smoking; it slows down
when smoking is ceased. There
fore, about one-quarter to one
third of people who quit smok
ing tend to put on a few pounds
usually no more than 5-10, says
the American Lung Association.
Some People, though, actually
lose weight.
Whether you gain, lose or
remain same weight depends
on how many calories you con
sume compared to how many
you burn.
If you substitute high caiorie
Maintain weight for age, sex,
height and body build,
f Check weight before dress
ing and breakfast at least once
per week, particularly if weight
control is a problem.
Exercise regularly.
Allow time for relaxation and
entertainment.
Sleep six to eight hours each
night.
Brush the teeth after meals
and floss once daily.
Schedule annual medical and
dental checkups.
Avoid smoking and consump
tion of alcohol.
creasing your physical activity,
you will probably gain weight.
But if you increase your physi
cal activity, you may lose weight,
exspecially if your eating habits
don't change.
A good plan is to begin a
reduced calorie diet andor ex
ercise program before you quit
smoking. Increase your activites,
try a new sport, take walks or
bide rides before or after meals.
Studies show that regular aero
bic workouts help to step up the
exsmoker's metabolic adjust
ment. And remember.. .smoking is a
very unhealthy means of weight
control. Cigarettes hurt you a
lot more than a few extra pounds.
Three out of four adults can
expect to have periodontal dis
ease (gum disease) during their
lifetime, according to the Amer
ican Dental Association.
Unfortunately, the progression
of disease may occur with only
subtle warning.
Here are eight warning signs
of this gum disease:
1. Gums that bleed when you
brush your teeth.
2. Red, swollen or tender
gums.
3. Gums that have pulled away
from your teeth.
4. Pus that appears between
your teeth and gums when the
gums are pressed.
5. Teeth that are becoming
loose or are changing in posi
tion. 6. Any change in the way your
teeth fit together when you bite.
7. Any change in the way your
partial dentures fit.
8. Bad breath or a bad taste in
your mouth.
If you notice any of these
warning signs, you may have
periodontal gum disease. See
your dentist immediately.
Eat like a thin person
Recipes are calorie-thin
and easy to prepare
Russian Hamburgers Fish-Vegetable Bake
1 lb. lean ground beef or turkey
2 eggs, lightly beaten
1 tablespoon chopped parsley
1 teaspoon dill weed
Vi teaspoon salt
Vi teaspoon pepper
3 drops tabasco
1 tablespoon salad oil
2 medium potatoes, shredded
2 small onion, thinly sliced
6 onion or hamburger buns,
split and toasted
In a large bowl, combine meat,
eggs, parsley, dill, salt, pepper
and tabasco. In a small skillet, in
oil, saute potatoes and onion a
few minutes until almost tender.
Add to meat mixture, mixing
well. Form into six patties. Refri
gerate until ready to cook. To
serve, broil or barbecue patties
to desired doneness. Makes six
servings.
Add calcium to your
ground beef recipes
Try this one and you'll be
pleasantly surprised. Ground
meat can be calcium-enriched
by adding 13 cup of dry nonfat
dry milk to every pound of meat.
Mix the dry milk and your sea
sonings thoroughly throuhout
the meat. This will make the
meat more moist without your
having to add any fat.
12ounces cod, pollock or salmon
Vi cup frozen chopped onion
1 -2 tablespoons butter or marga
rine 1 package (10 oz.) or about two
cups favorite frozen vegetable
mix
1 teaspoon mustard
Vi teaspoon tarragon, crushed
1 tablespoon chopped parsley
(optional)
Cut fish into serving-size piec
es; set aside. Microcook onion
and butterin two-quart microwave
safe dish at high (100 percent)
two to three minutes or until
onion is tender. Stir in frozen
vegetables, mustard and tarragon;
mix well. Place fish on vegeta
bles; cover with waxed paper.
Microcook at high seven to ten
minutes or until fish flakes when
tested with fork at thickest part.
Sprinkle with parsley. Makes two
to three servings. Recipe deve
loped for 600 to 700 watt mic
rowave ovens.
A great way to use
canned salmon
Salmon Dip
1 7-ounce can salmon
2 tablespoons lemon juice
3 tablespoons scallions minced
or onion
1 small clove garlic minced
Vi teaspoon ground ginger
Vi teaspoon thyme
Vi cup reduced calories mayon
naise or salad dressing
Vi cup plain lowfat yogurt
Drain salmon. Remove any
visible bones and skin. Com
bine all ingredients in a bowl
until well-mixed. Chill for 1-2
hours. Serve with raw vegeta
bles. Makes 1 Vi cups. A healthy,
tasty, easy to-prepare dish to
take to potlucks or to serve at
home.
Breakfast can be many things. Some possibilities for those non
traditional breakfast eaters include:
Leftover Spaghetti
Bowl of Soup
Cold Pizza or Chicken
Peanut Butter Sandwich
Dried Fish
Leftover Macaroni and Cheese
Serve these up with a glass of milk and a piece of fruit. Food is
nutritious, no matter what time of the day it is eaten.
Watch your diet with these!
Breakfast
Approximately 185 calories
Vi Cup bran cereal
Cup strawberries
1 Cup skim milk
Vi Wholewheat English muffin
2 Tablespoons natural peanut
butter (no sugar, fat, or salt
added)
Vi Small banana
Lunch
Approximately 255 calories
Fast Food Baked Potatoes
1 Ounce cheese
1 Tablespoon chives
1 Orange (from home)
Water
To eat like a thin person, you
have to think like a thin person,
according to Bob Schwartz,
author of Diet's Don't work.
In studying thin people,
Schwartz learned that they do
four fu ndamental th i ngs that over
weight people don't:
1 . They hardly ever eat unless
they're hungry.
2. They eat exactly what they
want to eat!
3. They stay conscious of what
they're eating, and the effect it's
having on their bodies.
4. They stop eating when the
hunger is gone.
That's easier said than done,
of course. But it is the natural
approach to eating, says
Schwartz, the way children usual
ly eat.
To allow yourself to think like
a thin person, you might try
adopting some of the measures
thin people tend to practice when
it comes to food. Some examples:
Take small portions and small
bites.
Chew slowly you'll feel full
sooner, and eat less.
Savor each mouthful.
Always sit down to eat. Peo
ple tend to eat more standing up
or on the run.
Order sauces and dressings
"on the side" and use only very
small amounts.
Eat low fat, high fiber foods.
Indulge in dessert no more
than once or twice a month.
Skip the empty-calorie "junk"
food and eat only what's nourish
ing. Think of food as food not
love, comfort or companionship.
Don't fast or skip meals unless
you're just not hungry.
Eat nutritious snacks. Thin
people don't like to get to hungry
between meals.
Don't take seconds.
Here's a nutritious between
meal snack for dipping fresh cut
carrots, celery, pepper strips,
cauliflower, cabbage and other
vegetable favorites. Using mostly
yogurt, this dip is low in fat but
still creamy.
23 cup plain non-fat yogurt .
13 cup low-cal mayonnaise
1 tsp. curry powder
1 tsp. lemon juice
pinch of salt (optional) and white
pepper
Blend all ingredients together
thoroughly. Chill before serving.
Makes one cup; about 15 calo
ries per tablespoon.
Mashed potatoes, anyone? In
crease their calories content by
adding two tablespoons of dry
nonfat dry milk to every cup of
potatoes.
Something to cool you off
Vi Cup split pea soup
6 Unsalted crackers
1 Apple
Water
Dinner
Approximately 475 calories
3 Ounces boiled chicken breast,
chopped
Mixed with:
Vi Minced apple with skin
1 Tablespoon lite mayonnaise
1 Bran muffin
6 Ounces orange juice
Low-calorie frozen dinner
Tossed greens with tomato
slices
1 Tablespoon oil and vinegar
1 Large peach
V$ Cup skim milk
The following recipes will keep
you cool and are good for you,
as well.
Berry Ice
Ingredients:
2 cups fresh raspberries
Vi cup fresh blueberries
Juice of Vi orange
Vi peach, pitted, peeled
Vitbsp. concentrated orangejuice
1 tbsp. concentrated apple juice
Vi tsp. vanilla
Instructions:
Blend all ingredients in blender
or food processor until smooth.
Pour into ice trays and freeze
until slush point, about one hour.
Spoon into dessert cups and
freeze Vi hour longer. (Serves
four).
Strawberried Peaches
Ingredients:
1 can peach slices, packed in
juice
2 cups fresh or frozen strawber
ries 1 tsp. lemon juice
V4 cup apple juice
4 tbsp. plain, low-fat yogurt
Fresh mint sprigs
Instructions:
Arrange peach slices on des
sert plates. Blend strawberries
and juice in blender or food
processor until pureed. Spoon
strawberries sauce over peaches.
Place a dollop of yogurt on each
serving and garnish with mint
sprigs. (Serves 4).
Frozen Bananas
Ingredients:
6 ripe bananas, cut in half cross
wise 1 cup finely chopped peanuts
V cup wheat germ
1 tbsp. brown sugar
12 popsicle sticks
Instructions:
Mix peanuts, wheat germ and
sugar in large mixing bowl. Insert
popsicle sticks into banana
halves. Roll bananas in nut mix
ture until thoroughly coated.
Place on cookie tray and freeze
at least one hour (Serves 12).
Frozen Yogurt Pops
Ingredients:
1-lb. carton vanilla low-fat yogurt
1 medium banana, mashed
1 cup fresh or frozen berries
Instructions:
Place all ingredients in blender
or food processor and mix until
berries are cut into large chunks,
pour into ice cube trays. Cover
tray with waxed paper and insert
toothpicks into center of each
cube as holders. (You can also
use home ice-pop molds.) (Yield
varies depending on mold used.)