Healthy and Unhealthy Proteins

There are not really healthy and unhealthy proteins like there are healthy and unhealthy fats. But there are foods rich in protein that are bad for you because they also are rich in unhealthy fats for example, red meats and protein-rich foods that are good for you because they do not contain unhealthy fats. So picking your source of protein is very important. Keep in mind that in general it is difficult to increase protein in your diet without increasing fat, and vice versa. The amount of...

Mixed Mesclun Greens and Apple Salad

Makes 4 servings 1 cup apple mixture and 1 cup greens per serving 1 teaspoon olive oil Dash of salt 2 cups chopped Granny Smith apple 1 cup chopped Braeburn apple 2 slices turkey bacon, cooked in a pan or on a panini grill and 4 cups mixed salad greens a mesclun mix works well Combine all the dressing ingredients in a small bowl and stir well with a whisk. Combine cheese, apples, and bacon in a separate bowl. Drizzle the dressing over the apple mixture and toss gently to coat. Divide the greens...

Self Monitoring Recording Your Food Intake and Activity

Research has consistently shown that people who keep a log of their daily food intake tend to underestimate calorie and fat intake by at least 20 percent. So, if you record 1,000 calories of food in one day, it's likely that you've probably eaten closer to 1,200 calories or more. It's not that most people are being dishonest when they keep a food log rather, individuals often underestimate portion sizes and tend to forget to write down everything especially if they try to think back and record...

Stuffed Clams

Makes 4 servings 2 stuffed shells per serving 8 clams in shells, scrubbed 1 pound Fresh parsley leaves optional for garnish Place clams in a large bowl, and cover with V2 cup cold water. Sprinkle with cornmeal, and let stand for 30 minutes. Drain and rinse. Bring 2 cups water to a boil in a large dutch oven. Add the clams cover and cook for 4 minutes or until shells open. Remove the clams from pan, reserving 1 cup of cooking liquid discard any unopened shells. Let clams cool. Remove meat from...

Observational Studies The Difference Between Association and Causation

In an observational study, a group of people is examined either once cross-sectional study or over time longitudinal study . In a study of lifestyle or medications, for example, the scientists measure two things Exposures lifestyle practices or medications used over Health outcomes, such as diseases that develop The goal of observational studies is to identify associations between exposures and outcomes. For example, is smoking associated with lung cancer If the measurements of the exposures...

Lifestyle Behaviors Associated with Lower HbAc Level

Research from the Diabetes Control and Complications Trial DCCT , which studied intensive diabetes therapy three to four insulin injections per day or an insulin pump, testing blood-glucose levels at least four times per day, and trying to achieve blood-glucose levels as close to normal as possible , showed that four lifestyle behaviors were associated with lower hemoglobin Alc level Follow a consistent eating plan day to day. Try to eat about the same amount of carbohydrate at meals within ten...

Sample Shopping List

Check only the food items you need to follow your eating plan. Apricots Z Bananas Z Blueberries Cantaloupe Cherries Z Grapefruit Z Grapes Honeydew melon Kiwis Z Mangos Nectarines Oranges Z Papayas Z Peaches Pears Plums Z Raspberries Strawberries Tangerines Z Watermelon IZ Lean ground meat I Lentils I Lima beans IZ Low-fat cheese IZ Low-fat peanut butter I Low-fat yogurt I Pork tenderloin, loin IZ Salmon IZ Shrimp I Tofu IZ Tuna IZ Turkey _ Chicken Z Cottage cheese Dried beans and peas kidney,...

Chilled Couscous Salad

Makes 4 servings 1 cup per serving 1V2 cups no-salt-added chicken broth V2 cup uncooked couscous V2 cup seeded, chopped unpeeled tomato 3 4 cup chopped red bell pepper V3 cup chopped celery V3 cup seeded, chopped unpeeled cucumber V4 cup chopped green onions V4 cup chopped fresh parsley 2 tablespoons balsamic vinegar 1 tablespoon olive oil 1 tablespoon Dijon mustard V2 teaspoon grated lemon rind V4 teaspoon black pepper In a medium saucepan over high heat, bring broth to a boil. Stir in...

Zesty Pumpkin Custard

Makes 4 servings 0 2 cup per serving Vs cup sugar 1 tablespoon honey 3 4 teaspoon ground cinnamon V2 teaspoon ground allspice 6 ounces canned evaporated skim milk V4 cup reduced-calorie frozen whipped topping, thawed Preheat oven to 3250F. Combine first seven ingredients in a large bowl. Using an electric mixer, beat at low speed until smooth. Spoon V2 cup of the pumpkin mixture into each of four 6-ounce ramekins or custard cups. Place four ramekins in a 9-inch square baking pan add hot water...

Creamy Guacamole

Makes 4 servings 4 tortilla wedges and 2 tablespoons dip per serving 2 6-inch four tortillas, each cut into 8 wedges V2 cup peeled, cubed avocado V4 cup nonfat ricotta cheese 1 3 cup coarsely chopped onion 2 tablespoons coarsely chopped fresh cilantro 2 tablespoons fresh lime juice 1 tablespoon coarsely chopped jalapeno pepper V2 teaspoon salt omit if on a low-sodium diet Heat oven to 350oF. Place tortilla wedges on a baking sheet bake for 10 minutes or until crisp. Set aside. Place avocado and...

Weight Gain Myths

Now, with an understanding of the body's energy balance, let's look at some of the most common myths about the causes of 24, weight gain and weight loss and see how much truth is in each. I Don't Know How I Gain Weight I Eat Like a Bird. Next to the check is in the mail, this may be one of the most frequent and inaccurate statements out there unless the bird in question is a giant condor. The only way to gain weight is to eat food with more energy content than the energy that we expend....