Nutrition Pyramid, Risks, Freshman Problems & Veges

Nutrition Pyramid, Risks, Freshman Problems & Veges

Hello and Welcome to My Healthy Blog,

 

Please find some helpful hints and possible suggestions that you might be able

to use within this post. No harsh criticism or ranting and raving, just a few ideas for

you to look at and possibly take note of.

 

You will find a very useful tool with the Nutrition Pyramid that you can use.

Dietary Pills risks involved for not much loss.

College Freshman safe guard hints.

Hints for not so boring Vegetables.

And some jokes to tickle your funny bone.  

 

The Improved Nutrition Pyramid

Just when you were getting the Nutrition Pyramid down to an exact science, I found that the USDA has a nutrition and diet plan for healthy Americans and the rest of the World is able to check out.  

The United States Department of Agriculture unveiled a while ago its My Pyramid nutrition pyramid.

Available at its own web site ( http://www.mypyramid.org/plan.php ), the guidelines aren't so much NEW as they are more in depth, detailed and helpful.

 

For starters, My Pyramid can be personalized.

On the main page, you have the option of entering your age, gender and activity level. 

Simply click “submit” and get a recommendation that's more specific than '6-11 servings

of grain per day'.

Instead of those vague, wide-ranging recommendations, you'll get a pyramid that says,

"6 ounces of grain products", or 2 1/2 cups vegetables.

 

Even if that were the ONLY improvement on the new site, it would be tremendous.

No more guessing whether you should aim for closer to six servings or closer to eleven.

The nutrition calculator factors in your age, gender and activity level (above your normal daily routine) to come up with a recommended caloric intake.

From there, it breaks down the calories by food group, and tells you exactly how much of each group you should eat per day for a healthy diet.

It's far easier to figure out what 2 cups of milk is than it is to figure out how much '3-5' servings of dairy is!

 

But it doesn't stop there.

Beneath the pyramid chart with the specific serving sizes on it, you'll find a list of links to 'tips' for making the healthiest choices from each food group - divided by food group.

There are some great diet tips there, along with ways to serve foods in appetizing and nutritious ways.

 

A sampling from each category includes:

* Grain:

Substitute whole grain cereal for bread crumbs in toppings.

* Vegetables:

Try crunchy vegetables raw or lightly steamed.

* Fruits:

Try applesauce as a fat-free substitute for oil in baking.

* Milk:

Trim down from whole milk to fat-free gradually, week by week.

* Meat/Beans:

Replace some of the meat in your diet with nuts.

 

Want to know how your actual diet stacks up against the dietary guidelines and get specific, personalized recommendations for improving it?

Tucked away at the bottom of the list of links in the menu you'll find the

My Pyramid Tracker.

It's easily the handiest tool that I've ever seen.

Enter the foods that you eat in a typical day, click Analyze, and you'll get a detailed analysis that includes the calories, the amount of over 25 specific nutrients, the difference between your diet and an optimum diet, and specific recommendations for changes you should make to eat a healthier diet.

Better yet, you can save your history day by day to keep track of your eating habits and watch the improvements.

It's the diet diary with a difference.

Use it - and see yourself eating better every day.

 

Diet Pills: A Lot Of Risk For A Little Loss

 

There are a number of products on the market - both prescription and non-prescription –

which claim to be effective weight loss aids.

Many of these have been associated with serious medical risks, including heart attack, heart abnormalities, tachycardia, stroke, seizures and death.

The side effects can be daunting, but how realistic are they?

 

Diet pills fall into several different classes.

Most are appetite suppressants of one kind or another, generally stimulants with effects similar to those of amphetamine.

They are approved for treatment of obesity, where it's considered that the health risks associated with gross overweight outweigh the risks associated with the medication.

 

For someone who has less than 30 pounds to lose, the risks are far less cut-and-dried.

While the FDA and manufacturers closely monitor the effects of prescription weight loss medications, over the counter medications and their risks are far less well-documented.

They're even less well-documented for herbal preparations, especially those whose makers don't officially make weight loss claims for them.

 

While makers of pharmaceuticals must meet stringent labelling requirements and tests for safety and effectiveness, those who make weight loss 'supplements' are not regulated in the same way.

As long as they don't contain a 'new' ingredient, or one that has never been marketed for weight loss purposes, they are not subject to FDA review.

Instead, the manufacturer is held responsible for the safety and effectiveness of their products.

Often, that means unregulated dosages, unhealthy additives and ineffective ingredients.

 

In an effort to encourage improvement in the reporting standards and the pharmaceutical standards for weight loss medications, the United States Pharmacopoeia has introduced the Comprehensive Dietary Supplement Verification Program.

Currently voluntary, it involves certification by the USP of certain labelling and practice standards, including that the product contains the ingredients stated on the label in the strength declared, that they are within limits for impurities like metals, pesticides and bacteria, that the medication will be absorbed by the body according to USP criteria, and that it has been created with all safe precautions.

 

Until the day that all over the counter medications and herbal preparations marketed as weight loss supplements and aids are labelled and tested by impartial researchers, there are some things that you can do to lessen the risks associated with using diet pills.

 

Research is your best friend.

There's a lot of information out there about drugs and herbs like ephedra, ephinedrine,

Phentermine and sibutramine.

Know what you're taking and what the risks are so that you can watch for side effects.

 

Always talk to your doctor before you start taking any drug or herbal supplement.

Many of them interact poorly with other medications, or have an adverse effect on

chronic conditions.

 

Follow dosage instructions.

Overdoses of stimulant medications, which are a component of most weight loss preparations, can be serious and severe.

 

Don't take any weight loss pill or supplement for more than a few weeks without it being

prescribed by a doctor.

 

Check with your pharmacist when purchasing over the counter weight loss preparations to be sure that the ingredients don't interact with other medications you may be taking.

Include both prescription and non-prescription medications in your questions.

 

Ideally, don't take weight loss pills.

The effectiveness of most have not been proven at all.

It's an awful lot of risk for such a little loss.

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Beating the Freshman 15  

It's a fairly accepted 'fact' among college age women that they will gain weight their 

first year away from home. 

It's so well accepted, in fact, that nearly anyone will know immediately what you mean when you refer to the 'Freshman 15'. 

The research doesn't quite bear it out, though.

 

One study conducted 15 years ago found that incoming freshman did gain weight at higher rates than their peers who did not attend college, but the average weight gain for the stressful freshman year was 7 pounds, less than half the mythical 15 pounds they'd been told to expect. 

 

Even more encouraging is that a more recent study of college weight gain monitored the weight and body fat of freshman women. 

More than half the students put on weight, but for most it was less than five pounds. 

One third of the students lost weight.

 

Interestingly, those students who most worried about gaining weight believed that they had gained weight even when the scales showed that they hadn't. 

If you're concerned about gaining weight in that first year away from home, here are some concrete suggestions that can help you avoid the dreaded Freshman 15. 

 

Adopt a Healthy Attitude Toward Food. 

Researchers place part of the blame for the Freshman 15 on the tendency to turn to food 

for comfort. 

In an unfamiliar setting, with new stresses and new worries, students may turn to the familiar foods that make them feel good to help them get through. 

Train yourself to eat when hungry - and deal with stress through other means. 

 

De-stress. 

The corollary to the statement above is that the less you allow changes and worries to affect you, the less stress you'll have to deal with. 

One of the best ways to stress-proof your body is by eating a healthy diet. 

Regular exercise and making sure you get enough sleep play a big part, too. 

When you're body is well-nourished and well-rested, you'll find it much easier to deal with stress without resorting to major snacking.

 

Watch out for the parties. 

Away from parental supervision for the first time, many college age students give in to the 

urge to party. 

Try to keep in mind that beer, even light beer, has 100 calories per every 12 ounces that you drink. 

You're also a whole lot more likely to snack on high fat junk food like chips when you're drinking. 

As for other drugs - there are all sorts of reasons not to smoke. Add the fact that it's fattening to the list. 

 

Exercise. 

Take advantage of the gym facilities and any student privileges you might have by getting 

regular workouts. 

Swimming, tennis, aerobics - any sport that you play, any activity that you do will both burn calories, and help reduce the stress of your first year at school. 

 

Socialize.

Find a group of friends and be a part of it. 

The more you feel like you belong, the less you'll be missing home, and the less you'll be 

snacking to make up for it. 

 

The Freshman 15 isn't inevitable.

Just remember to eat healthy, exercise, sleep well and have fun. 

The weight loss will take care of itself. 

 

Who Says Vegetables Have To Be Boring?

Eat your veggies - especially your lettuce.

 

But don't confine yourself to iceberg lettuce or salads! 

Darker greens have about the same number of calories and carbs -very low! 

But pack a lot more punch in the vitamins and other nutrient categories. 

By substituting radicchio, watercress, escarole or spinach for the iceberg lettuce, 

you add vitamin C, riboflavin’s, manganese and other essential vitamins that aren't 

present in lettuce. 

Try them braised, steamed or grilled for something a little different from the usual salad.

 

Here are some recipes for greens that will tickle

                                   your taste buds and make your heart happy!

 

Wilted Spinach Salad

The onions take on a natural sweetness that contrasts with the tangy yogurt and the bite 

of the spinach. 

A family favourite that's low in calories and high in important nutrients. 

 

Here’s what you need:

2 cups spinach leaves 

1 medium onion peeled, sliced 

2 tbs. olive oil 

1/2 cup plain yogurt 

 

Sauté onions in olive oil till transparent. 

Add spinach and toss in pan to coat with oil until leaves are barely wilted. 

Stir in yogurt while the spinach is still warm. 

Eat hot or cold. 

 

Only 50 calories per serving! 

With this recipe, 

You’ll get: protein, calcium, vitamin c, manganese, iron, vitamin B12, vitamin A, 

selenium, magnesium, phosphorus, potassium, beta carotene, vitamin K, ALA

  

Grilled Radicchio

Dijon mustard and Worcestershire sauce add spice to heart-healthy 

radicchio without adding much in the way of calories. 

 

1 head radicchio 

1 tbs. olive oil 

1/4 cup balsamic vinegar 

1 tbs. Dijon mustard 

A splash of Worcestershire sauce 

 

Combine all ingredients except radicchio in small bowl. 

Cut head of radicchio in 1/4 inch slices. 

Brush cut side with marinade mixture. 

Grill over hot coals till browned.

 

Only 25 calories per serving! 

With this recipe, 

You’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene,

 

Spinach, Mushroom & Anchovy Salad

Anchovies are one of the best sources of omega 3 fatty acids AND they're low in calories. 

Simple to fix and delicious for dinner, on its own, or with a bowl of chunky pasta.

 

6 cups spinach leaves, loosely packed 

1 2 oz can anchovies in oil 

10-12 small mushrooms 

Juice of 1 lemon 

 

Wash and dry spinach. 

Drain anchovy oil into sauté pan and warm. 

Add anchovies and gently stir over heat till anchovies are dissolved in oil. 

Slice mushrooms thickly and add to anchovy oil, sautéing till browned. 

Add spinach, tossing with oil and anchovies till just wilted. 

Spritz with squeezed lemon. 

 

Only 50 calories per serving! 

With this recipe, 

You’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium

 

Walnut & Raisin Greens

Get even more essential fatty acids and antioxidants in this great tasting warm salad.

 

6 cups greens, loosely packed (spinach, collard, turnip will all work well) 

2 tbs. walnut oil 

3 cloves garlic 

1/2 cup raisins 

1/4 cup chopped walnuts 

 

Chop greens and place in shallow bowl. 

Heat walnut oil slowly over low heat. 

Mash garlic cloves and sauté in walnut oil till soft and browned. 

Add raisins and toss, and then add walnuts and heat through. 

Pour over greens and toss to coat well. 

 

Only 150 calories per serving! 

With this recipe, 

You’ll get: magnesium, phosphorus, potassium, vitamin A, vitamin E, foliate, vitamin K, beta carotene, niacin, thiamine, vitamin B6, vitamin B12, omega 3 fatty acids, riboflavin, and calcium

 

Hope you enjoy your vegetables now. 

Makes you understand why you Mother repeatedly said, "eat you vegetables and you will grow up big and strong". 

You will find plenty of scrumptious dietary vegetable cookbooks at your local bookstore, newsagent or on the Internet.

 

If you have an absolute favourite recipe you can add it to the comments for others to share, thanks.

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Here are some more jokes for you:

  

A little boy watched, fascinated, as his mother covered her
face in cold cream.

“Why do you do that?” he asked.

 “To make myself beautiful.”

 When she began to rub it off, the boy asked,

“Why are you doing that?”

 

“Did you give up?”

 

Mmmm I wonder why he is holding his ear.

 

 

 

A little boy asked his grandmother how old she was.

 

“39 and holding,” she replied.

 

“Well, then, how old would you be if you let go?”

 

 

 

Change Your Course!

Through the pitch-black night,
the captain sees a light dead ahead
on a collision course with his ship.

He sends a signal:
“Change your course 10 degree east.”

The light signals back:
“Change yours, 10 degrees west.”

Angry, the captain sends:
“I’m a navy captain! Change your course, sir!”

“I’m a seaman, second class,” comes the reply.
“Change your course, sir.”

Now the captain is furious.
“I’m a battleship! I’m not changing course!”

There is one last reply.
“I’m a lighthouse. Your call, sir.”

 

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The next post, Trigger Foods, will cover the following;

 

Identify Your Trigger Foods

 

Guilt-Free Beach Snacks

 

Modern-day Causes of Vitamin and Mineral Deficiencies

 

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Until then be conscious of what you are eating, try and stay away from junk food and those sugary snacks and above all stay healthy within yourself and enjoy life.

 

Kind regards
Laurie Mills

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Amazing!!!!! Thank you for all the good info...

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