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In This Issue
Superfoods to Transform Your Health
The Amazing Rice Diet
Simple Ways To Adjust Your Workout Routine to Get Over a Weight-Loss Slump
Did you know?
Superfoods to Transform Your Health
Dr. McKeith is a nutritionist who healed herself of severe Candida albicans, using "live" foods-uncooked and full of enzymes. The 12 specific foods are: Sprouted Millet, Sprouted Quinoa, Alfalfa, Aloe vera, Green barley grass. Flax seeds, Parsley, Dulse, Nori, Stevia, Sunflower (seeds), and Wild blue-green algae. These were included in her diet every day, although they are not the only superfoods recommended in Living Food for Health. The author feels these specific 12 foods were responsible for regaining her health.
She writes, "I have found that low enzyme activity is perhaps the most prevalent problem among modern Western people today. A fast-track, upwardly mobile life, accompanied by "fast" food, has translated into a population that is virtually devoid of digestive enzymes."
She says that enzymes are essential for digesting food, extracting nutrients from the food, dissolving fat, reproduction, and scavenging free radicals. She says that most people are also deficient in one or more minerals and the superfoods are especially high in micro-minerals, as well. Living foods may contain on average 85% more bioavailable nutrient value, compared to cooked foods.
She continues to say that the most nutrient-packed of the superfoods are the sprouts - the seeds of legumes or grains that have been germinated into baby plants within three to five days. Specifically, sprouts contain a high concentrate of antioxidant nutrients such as vitamins A, C, E, and B. Sprouts also contain all the trace minerals, including much needed selenium and zinc, plus bioflavonoids, superoxide dismutase (SOD), as well as chlorophyll and fiber. No wonder health gurus have been promoting these powerhouses for decades! There are anecdotal reports of raw food diets with sprouts reversing cancer.
Here is a summary of the benefits of these superfoods.
Dr. McKeith does not advocate an all-raw diet, but does propose including more raw live foods in our daily diet. Sprouts are easy once you learn the simple steps, and most of the other superfoods are easy to incorporate into one's diet.
Dr. Gillian McKeith has written a book called Living Food for Health
Published by Basic Health Publications, Inc. 8200 Boulevard East, North Bergen, New Jersey 07047 USA, 201-868-8336 Softcover, c.2005, $12.95 US, $20.95 Can. 188 pp.
The Amazing Rice Diet
Robert Rosati, MD, director of the Rice Diet Clinic and associate professor emeritus of medicine at Duke University School of Medicine in Durham, North Carolina tells us about the Rice Diet.
Every few years, a new "breakthrough" diet hits the best-seller lists. Millions of Americans jump on the bandwagon and hope that this time they'll lose those stubborn pounds for good. Most are disappointed.
The Rice Diet, developed more than 60 years ago, is still one of the most effective weight-loss plans. German-born Duke University physician Walter Kempner, MD, designed the diet, in which participants ate mostly rice and fruit, to treat high blood pressure. He noticed that participants not only lowered their blood pressure but also lost considerable amounts of weight-and the Rice Diet was born.
Rice and other grains play a prominent role in the diet because they're filling and low-fat. Obese men on the program at the clinic lose an average of 30 pounds in the first four weeks�obese women lose an average of 19 pounds. Most people lose between one-third and one-half pound per day over a period of months.
The Rice Diet has shown to significantly lowers blood pressure and cholesterol. People who follow it for one month have an average drop in LDL ("bad") cholesterol of 13% and a drop in blood pressure of at least 5%.
HOW IT WORKS
People who follow the Rice Diet start off eating between 800 and 1,000 calories daily. That amount is gradually increased to 1,000 to 1,200 calories daily-enough for dieters to feel satisfied but still lose weight. Once people reach their desired weights, they can increase calories slightly to maintain their weight.
OTHER KEY PRINCIPLES...
Sodium restriction. The Rice Diet limits daily sodium intake to between 300 mg and 1,000 mg. (The average American consumes 4,000 mg to 7,000 mg.) Salt stimulates the appetite.
Bonus: Restricting sodium can lower blood pressure by at least five to 10 points in some people. When salt restriction is combined with a low-fat, healthful diet, most people can lower blood pressure by 20 points or more. That's often enough to avoid medication.
Healthful carbohydrates. The diet features high-fiber carbohydrates. Unlike processed carbohydrates, such as white bread, high-fiber carbs are absorbed slowly into the blood. They don't produce surges in insulin that promote weight gain. Most days, you can have seven servings of whole grains/beans, six of vegetables and three of fruits.
Serving sizes: Brown rice or beans (one-third cup cooked), whole-wheat bread (one slice), pasta (one-half cup cooked), whole-grain cereals (up to one cup), fruits (one medium fruit or one cup cut fruit) and vegetables (one-half cup cooked or one cup raw).
Limited fat. Because most calories in the Rice Diet come from whole grains, fruits and vegetables, fat intake is limited to between 10% and 20% of total calories. Studies show that reducing dietary fat is essential to lasting weight loss. Most dietary fat should come in the form of omega-3s (found in fish and flaxseed) or the monounsaturated fat in olive oil. Avoid or eat very small amounts of butter and full-fat dairy.
Limited protein. Although protein is necessary, too much can be harmful. Scientific evidence links animal protein and the accompanying saturated fat and cholesterol with heart disease and other illnesses. The Rice Diet provides ample protein daily in the form of grains, beans, nonfat dairy, vegetables, etc.
Mindful eating. Most excess calories come from unconscious eating-snacking while watching TV, eating meals while driving or eating so quickly that we're not aware of what we're tasting.
Mindful eating means chewing food slowly and paying attention to tastes and textures. People who give eating their full attention are less likely to take in more calories than they really need.
PHASE I: DETOX
The Rice Diet has three phases. The detox stage of the diet lasts for one week. It is designed to shed excess water weight, sodium and toxins from the body. People with food sensitivities or allergies may experience headaches, joint stiffness or other symptoms as their bodies detoxify. The discomfort rarely lasts more than a few days.
On the first day of Phase 1, you're allowed only six servings of whole grains and six servings of fruits. For the remaining six days, the diet expands to include beans, vegetables and a small amount of dairy. Each day, drink 40 to 72 ounces of liquid, preferably water.
Sample menu for days two through seven...
Breakfast: One-half cup wholegrain cereal or one slice of whole-wheat toast...one cup of nonfat milk or yogurt...one piece of fruit. Lunch: One cup cooked brown rice and/or beans or one and one-half cups of a cooked grain (such as oats or barley), starchy vegetable (such as potatoes or corn) or pasta... three cups raw vegetable salad or one and one-half cups of cooked broccoli...one cup fresh fruit salad.
Dinner: One cup cooked brown rice and/or beans or one and one-half cups of another cooked grain, starchy vegetable or pasta... three cups raw cabbage�one cup berries.
PHASE 2: WEIGHT LOSS
This is the long-term part of the diet. You stay in Phase 2 until you reach your target. Continue to set aside one day per week for the basic rice-and-fruit diet, followed by five days of grains, beans, fruit, vegetables and nonfat dairy. One day of the week, add a serving of fish or lean meat. During Phase 2, most people lose an average of three and one-half pounds per week. Sample menu...
Breakfast: One-half cup whole-grain cereal or one slice of whole-wheat toast ...one cup nonfat milk...one cup fresh berries...one tablespoon dried cherries or one tablespoon all-fruit jam.
Lunch: One cup cooked rice and/or beans, or one and one-half cups of another cooked grain, starchy vegetable or pasta... two cups spinach...one-half cup steamed broccoli or one cup raw carrots...one cup melon or fresh strawberries.
Dinner: Two-thirds cup brown rice...one-third cup beans...one cup raw spinach...one cup steamed broccoli...and one cup fresh fruit salad.
PHASE 3: MAINTENANCE
Once you reach your target, move into the third phase of the diet. Phase 3 includes the same foods as Phase 2 but two days a week, you can enjoy another three ounces of fish or lean meat or another 200 calories of other types of foods, such as eggs, nuts and tofu. If you start to gain weight, cut back on the "extras."
Simple Ways To Adjust Your Workout Routine to Get Over a Weight-Loss Slump
Michael O'Shea, who writes for "Better Fitness" says that there are two aspects of your workout routine that would be good to review - time and intensity. To continue losing weight, you may need to either increase the length of your workouts or ramp up the level of difficulty. He says that you may even have to do both, depending on how many pounds you're looking to drop.
For instance, 30 to 60 minutes of moderate exercise on most days of the week is really only enough to maintain your present weight, not lower it. That's because moderate exercise translates into relaxed physical activity like walking and gardening. So the alternative is to build up to 60 to 90 minutes of daily exercise and/or to challenge yourself with more strenuous activities, like jumping rope or a game of basketball.
He says that cardiovascular exercise, in particular, does a great job of helping your body burn calories from carbohydrates as well as from fat, which is a surefire way to lose weight. Meanwhile, you still have to monitor your calorie intake, so don't reach for that bag of chips anytime soon.
Did You Know?
Over the last few years, we�ve been so busy counting carbs, fretting over fat and pumping up protein, that we�ve overlooked an important dietary concern: salt.
It�s not that salt is a bad thing. It�s necessary in the human diet to help balance body fluids and for efficient muscle and never function. The problem is, it�s just not needed in the amounts Americans consume it.
The U.S. Dietary Guidelines of 2005 recommend that healthy adults consume no more than 2,300 milligrams of sodium (when combined with chloride, it forms salt), about one teaspoon of salt a day. And, for some people, including those over 50, African-Americans, and people who already have high blood pressure and are sensitive to sodium, the recommended daily intake is a measly 1,500 milligrams or less.
Tips to help you shake your salt habit:
In restaurants, order foods you can season yourself, such as a baked potato instead of french fries, or plain broiled fish instead of blackened fish.
When ordering in a restaurant, request that your foods be prepared without added salt.
Sauces, gravies and salad dressings typically have sodium counts in the stratosphere, so use them sparingly. Ask the waiter to have them served on the side, and instead of drowning your food in them, dip your fork in for just a slight taste. Or try a squeeze of lemon and a splash of vinegar instead.
Try to limit fast-food, which is notoriously high in salt.
Check out fast-food restaurants' Web sites, which often offer nutritional information, including the sodium content of the foods. Some outlets also have brochures with nutritional listings.
Read food labels to find the sodium content. Look for the words "salt," "sodium," "sodium chloride," "soda" and "sodium bicarbonate."
Use reduced-sodium processed foods. Several manufacturers offer reduced-sodium canned soups, soy sauces and salad dressings.
Cook pasta, rice and hot cereals without salt. Cut back on instant or flavored rice, pasta and cereal mixes, which usually have added sodium.
Use the salt shaker judiciously or not at all.
"Learn to enjoy food as they are naturally," says Dr. Joseph Scherger, physician and professor of family and preventive medicine at University of California San Diego.
Opt for spices and seasonings other than salt. Try sprinkling a little curry, sage, rosemary or dill on your food for some zesty flavor.
"Take a walk down the spice aisle of your grocery store. It's loaded with wonderful spices and herbs. Experiment," urges Joan Rupp, a registered dietitian and instructor at San Diego State University's Department of Exercise and Nutrition Science.
Rinse canned foods when possible. Run water over canned string beans and other veggie, tuna, and pickled or smoked foods to remove some of the sodium added during processing.
Eat lots of potassium-rich foods, including bananas, cantaloupe, nectarines, spinach and lentils. Potassium helps the body release retained water and acts to counterbalance sodium's effects on body fluid regulation.
Which One Has More Sodium?(All serving sizes are based on those listed on the product label)
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