Diet Television Tip: Macrobiotic Diets: Eating Plans For Purists
Some vegetarians - and non-vegetarians - choose to follow a macrobiotic diet for overall health, although macrobiotic diets don’t make specific claims about weight loss. A macrobiotic diet has its roots in Eastern philosophy and emphasizes the importance of eating simple, whole, unprocessed foods that are high in fiber and phytoestrogens.
A macrobiotic diet can be a vegetarian diet or it can include some meat, although a traditional macrobiotic diet keeps meat, sugar, and dairy products to a minimum. Most variations on a macrobiotic diet are low-fat and high-fiber, and most include soy products and seaweed-based products.
Western nutritional theory advocates seven components that are needed for basic nutrition and good health: Carbohydrates, proteins, fats, vitamins, minerals and water. If you are following a macrobiotic diet, your sources for these components could be as follows:
Carbohydrates: Whole grains, beans, vegetables, seeds, fruits.
Proteins: Beans, bean products, fish, seeds, nuts.
Fats and oils: Nut butters, nuts, seeds, animal products (minimal).
Vitamins: Vegetables, fruits, sea vegetables, root vegetables, leafy green vegetables.
Minerals: Salts, sea vegetables, vegetables, root vegetables, leafy green vegetables, fruits.
Water: Spring water, well water.
This isn’t a low-carb diet: Most information on macrobiotic diets shows that 50-60 percent of each meal should come from whole grains. And if you have a sweet tooth, the restrictions might be too, well, restrictive. Desserts (such as they are) should be limited to naturally sweet foods such as apples and dried fruit, and a macrobiotic diet advocates replacing sugar, molasses, and even honey with rice syrup or barley malt. And chocolate is to be avoided, which may rule out a macrobiotic diet for the chocolate lovers out there!
DietTV.com has your best and full review for each diet plan with pictures of what you can/can't eat.
Wednesday, July 2, 2008
Top 10 Foods to Lower Cholesterol
The first step for a heart-healthy diet is to reduce your intake of bad fats — especially saturated and trans fats. If cutting out bad fats isn’t enough to reduce your cholesterol, you may want to try to improve your diet and add special foods that can lower your cholesterol. Below is a list of the top 10 foods to help you lower your cholesterol.
1. Apples.
Apple pectin is a soluble fiber that helps draw cholesterol out of the system. The flavonoids (Quercetin) in apples act as a powerful anti-oxidant that seems to short-circuit the process that leads “bad” LDL cholesterol to accumulate in the bloodstream.
2. Beans.
Beans and vegetables are an excellent source of soluble fiber and high in vegetable protein. By properly combing beans with brown rice, seeds, corn, wheat you can create a complete protein. Properly combined beans become an excellent substitute for red meat protein that is high in saturated fat.
3. Brown Rice.
The oil in whole brown rice, not its fiber, lowers cholesterol. Brown rice can be combined with beans to form an inexpensive complete protein low in saturated fat. In addition, this whole grain also supplies good doses of heart-healthy fiber, magnesium and B vitamins.
4. Cinnamon.
A study published in the journal Diabetes Care found that half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes. It also reduces triglyceride, LDL, the bad cholesterol and the total cholesterol level.
5. Garlic.
Garlic contains the chemical allicin, which has been shown to kill bacteria and fungi, and alleviate certain digestive disorders. It also lowers the blood clotting properties of blood. But the most notable attention garlic has received over recent years is its possible usefulness in lowering cholesterol levels.
6. Grapes.
Flavonoids in grapes protect LDL cholesterol from free radical damage and reduce platelet clumping. The LDL lowering effect of grapes comes from a compound that grapes produce normally to resist mold. The darker the grape, the better.
7. Oats.
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Eating 1.5 cups of cooked oatmeal provides 4.5 grams of fiber — enough to lower your cholesterol.
8. Salmon.
The major health components in salmon include: Omega 3 fatty-acid and protein. These components have a favorable cardiovascular effect. The American Heart Association recommends that people include at least two servings of fish/week, particularly fatty fish (salmon, tuna, mackerel, sardines, anchovies and herring), in their diets.
9. Soy Products.
The top health promoting components in soybeans are isoflavones and soluble fiber. Isoflavones act like human hormone that can lower LDL cholesterol and raise HDL cholesterol. All soy products (soybeans, soy nuts, tofu, tempeh, soy milk, etc.) are complete proteins.
10. Walnuts.
Walnuts can significantly reduce blood cholesterol because they are rich in polyunsaturated fatty acids. Walnuts also help keep blood vessels healthy and elastic. Almonds appear to have a similar effect, resulting in a marked improvement within just four weeks.
A cholesterol-lowering diet with a little less than 1/3 of a cup of walnuts/day may reduce LDL cholesterol by 12 percent.
1. Apples.
Apple pectin is a soluble fiber that helps draw cholesterol out of the system. The flavonoids (Quercetin) in apples act as a powerful anti-oxidant that seems to short-circuit the process that leads “bad” LDL cholesterol to accumulate in the bloodstream.
2. Beans.
Beans and vegetables are an excellent source of soluble fiber and high in vegetable protein. By properly combing beans with brown rice, seeds, corn, wheat you can create a complete protein. Properly combined beans become an excellent substitute for red meat protein that is high in saturated fat.
3. Brown Rice.
The oil in whole brown rice, not its fiber, lowers cholesterol. Brown rice can be combined with beans to form an inexpensive complete protein low in saturated fat. In addition, this whole grain also supplies good doses of heart-healthy fiber, magnesium and B vitamins.
4. Cinnamon.
A study published in the journal Diabetes Care found that half a teaspoon of cinnamon a day significantly reduces blood sugar levels in people with type 2 diabetes. It also reduces triglyceride, LDL, the bad cholesterol and the total cholesterol level.
5. Garlic.
Garlic contains the chemical allicin, which has been shown to kill bacteria and fungi, and alleviate certain digestive disorders. It also lowers the blood clotting properties of blood. But the most notable attention garlic has received over recent years is its possible usefulness in lowering cholesterol levels.
6. Grapes.
Flavonoids in grapes protect LDL cholesterol from free radical damage and reduce platelet clumping. The LDL lowering effect of grapes comes from a compound that grapes produce normally to resist mold. The darker the grape, the better.
7. Oats.
Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Eating 1.5 cups of cooked oatmeal provides 4.5 grams of fiber — enough to lower your cholesterol.
8. Salmon.
The major health components in salmon include: Omega 3 fatty-acid and protein. These components have a favorable cardiovascular effect. The American Heart Association recommends that people include at least two servings of fish/week, particularly fatty fish (salmon, tuna, mackerel, sardines, anchovies and herring), in their diets.
9. Soy Products.
The top health promoting components in soybeans are isoflavones and soluble fiber. Isoflavones act like human hormone that can lower LDL cholesterol and raise HDL cholesterol. All soy products (soybeans, soy nuts, tofu, tempeh, soy milk, etc.) are complete proteins.
10. Walnuts.
Walnuts can significantly reduce blood cholesterol because they are rich in polyunsaturated fatty acids. Walnuts also help keep blood vessels healthy and elastic. Almonds appear to have a similar effect, resulting in a marked improvement within just four weeks.
A cholesterol-lowering diet with a little less than 1/3 of a cup of walnuts/day may reduce LDL cholesterol by 12 percent.
HANDLE FRESH VEGETABLES WITH CARE
AUBURN, JULY 31---No food from any other part of the world beats the flavor and texture of locally grown produce. For those who live in areas governed by changing seasons, summer is the prime time for an abundance of fresh vegetables.
Local farmers do their best to raise the largest, tastiest varieties. But after that, it's up to consumers to preserve the quality of vegetables until they reach the dinner table, says Dr. Barbara Struempler, Extension nutritionist with the Alabama Cooperative Extension System.
A key point to remember is vegetables are subject to aging. Too much heat, moisture and air can ruin even the best produce. As soon as a vegetable is harvested, chemical changes begin. Growth stops, but enzymes continue to act, altering nutrient content along with texture and taste.
Not all vegetables react in the same way after being picked, says Struempler. For instance, tomatoes picked before maturity keep ripening, while sweet peas lose sugar and toughen soon after harvest. Vegetables, such as turnips, potatoes and carrots -- fleshy root or tubers -- are in a dormant state. They will remain stable for months if stored properly.
Other vegetables deteriorate rapidly. The aging rate for spinach is about nine times that of a potato. In certain cases,nutrient loss starts as soon as the vegetable is harvested. Kale loses 1 to 5 percent of its vitamin C content per hour, which adds up to about a third in its first day.
###
SOURCE: DR. Barbara Struempler, Extension nutritionist, Alabama Cooperative Extension System (334) 844-2217.
Local farmers do their best to raise the largest, tastiest varieties. But after that, it's up to consumers to preserve the quality of vegetables until they reach the dinner table, says Dr. Barbara Struempler, Extension nutritionist with the Alabama Cooperative Extension System.
A key point to remember is vegetables are subject to aging. Too much heat, moisture and air can ruin even the best produce. As soon as a vegetable is harvested, chemical changes begin. Growth stops, but enzymes continue to act, altering nutrient content along with texture and taste.
Not all vegetables react in the same way after being picked, says Struempler. For instance, tomatoes picked before maturity keep ripening, while sweet peas lose sugar and toughen soon after harvest. Vegetables, such as turnips, potatoes and carrots -- fleshy root or tubers -- are in a dormant state. They will remain stable for months if stored properly.
Other vegetables deteriorate rapidly. The aging rate for spinach is about nine times that of a potato. In certain cases,nutrient loss starts as soon as the vegetable is harvested. Kale loses 1 to 5 percent of its vitamin C content per hour, which adds up to about a third in its first day.
###
SOURCE: DR. Barbara Struempler, Extension nutritionist, Alabama Cooperative Extension System (334) 844-2217.
TOO MUCH SODA DRINKING DURING TEEN YEARS MAY CONTRIBUTE TO CRIPPLING BONE DISEASE LATER IN LIFE
AUBURN, Aug. 28---Teen-age girls beware: your manic passion for soft drinks may catch up with you later in life.
Teen-age girls who consume soft drinks at the expense of milk and other calcium-rich products may increase their risk of osteoporosis, a painful, debilitating bone disease that affects millions of older women.
"Some teen-agers, boys and girls alike, are consuming up to five cans of soda every day," says Dr. Robert Keith, an Alabama Cooperative Extension System nutritionist. "And while sodas have calories, they have no other nutritional value."
Soda drinking wouldn't be as serious an issue if kids consumed a calcium-rich diet with plenty of dairy products and green leafy vegetables, Keith says. But the fact is they don't, and therein lies the problem.
For an increasing number of young people, soft drinksare being substituted for more nutritious beverages such as milk. And while it's still possible for youngsters to compensate for this by consuming other calcium-rich foods, most don't.
"If a teen is consuming roughly 2,000 calories a day, which includes five sodas, between 30 and 40 percent of their calories are coming from soft drinks," Keith says. "If they're not going to drink milk, the next best things are the dark, green leafy vegetables, such as turnip greens, romaine lettuce and broccoli."
Of course, given young people's historic disdain for these foods, he concedes it's very unlikely they will start now.
While many teen-agers likely will pay for these nutritional lapses later in life, Keith doubts many of them would change even if they were warned of the risks.
"It's just not a specific threat," Keith says. "Life after age 50 seems especially remote to these kids and so the issue isn't perceived as an immediate threat."
Complicating this is peer pressure: soft drinks after all, have been an integral part of the teen-age social scene for decades.
Even though age 50 seems far away to these girls, the spiraling effect that eventually leads to bone loss can begin as early as age 30, Keith says.
"Bone mass usually peaks round 30," he says. "After that, you either maintain what you have or you begin losing bone mass in minute degrees every year thereafter." The people who will pay most dearly with osteoporosis are those whose bone mass wasn't as high as it should have been upon reaching age 30, Keith says.
"A lot of bone mass is laid down in earlier adolescence," Keith says "So if kids miss their opportunities early in life by not consuming enough calcium-rich foods, they never catch up."
Women are especially vulnerable to osteoporosis because of estrogen loss at menopause.
While many parents discourage kids from eating too much of the perennial favorites associated with adolescence - cheese hamburgers and pizzas - Keith says consuming these foods in moderation may actually contribute to the formation of bone mass.
While both of these foods are known for their high levels of saturated fats, both are made with cheese. So, while they won't be doing much to enhance teens cardiovascular health, they likely will be reducing teens' risk of bone loss.
If parents can't persuade kids to forgo soft drinks or to eat more calcium-rich foods, wouldn't the next-best thing be calcium-enriched soft drinks?
Yes and no. While the process has been tried, thecalcium enrichment changes both the taste and appearance of soft drinks - so much so that most people aren't willing tobuy them.
###
SOURCE: DR. BOB KEITH, Extension nutritionist, Alabama Cooperative Extension System (334) 844-3273.
Teen-age girls who consume soft drinks at the expense of milk and other calcium-rich products may increase their risk of osteoporosis, a painful, debilitating bone disease that affects millions of older women.
"Some teen-agers, boys and girls alike, are consuming up to five cans of soda every day," says Dr. Robert Keith, an Alabama Cooperative Extension System nutritionist. "And while sodas have calories, they have no other nutritional value."
Soda drinking wouldn't be as serious an issue if kids consumed a calcium-rich diet with plenty of dairy products and green leafy vegetables, Keith says. But the fact is they don't, and therein lies the problem.
For an increasing number of young people, soft drinksare being substituted for more nutritious beverages such as milk. And while it's still possible for youngsters to compensate for this by consuming other calcium-rich foods, most don't.
"If a teen is consuming roughly 2,000 calories a day, which includes five sodas, between 30 and 40 percent of their calories are coming from soft drinks," Keith says. "If they're not going to drink milk, the next best things are the dark, green leafy vegetables, such as turnip greens, romaine lettuce and broccoli."
Of course, given young people's historic disdain for these foods, he concedes it's very unlikely they will start now.
While many teen-agers likely will pay for these nutritional lapses later in life, Keith doubts many of them would change even if they were warned of the risks.
"It's just not a specific threat," Keith says. "Life after age 50 seems especially remote to these kids and so the issue isn't perceived as an immediate threat."
Complicating this is peer pressure: soft drinks after all, have been an integral part of the teen-age social scene for decades.
Even though age 50 seems far away to these girls, the spiraling effect that eventually leads to bone loss can begin as early as age 30, Keith says.
"Bone mass usually peaks round 30," he says. "After that, you either maintain what you have or you begin losing bone mass in minute degrees every year thereafter." The people who will pay most dearly with osteoporosis are those whose bone mass wasn't as high as it should have been upon reaching age 30, Keith says.
"A lot of bone mass is laid down in earlier adolescence," Keith says "So if kids miss their opportunities early in life by not consuming enough calcium-rich foods, they never catch up."
Women are especially vulnerable to osteoporosis because of estrogen loss at menopause.
While many parents discourage kids from eating too much of the perennial favorites associated with adolescence - cheese hamburgers and pizzas - Keith says consuming these foods in moderation may actually contribute to the formation of bone mass.
While both of these foods are known for their high levels of saturated fats, both are made with cheese. So, while they won't be doing much to enhance teens cardiovascular health, they likely will be reducing teens' risk of bone loss.
If parents can't persuade kids to forgo soft drinks or to eat more calcium-rich foods, wouldn't the next-best thing be calcium-enriched soft drinks?
Yes and no. While the process has been tried, thecalcium enrichment changes both the taste and appearance of soft drinks - so much so that most people aren't willing tobuy them.
###
SOURCE: DR. BOB KEITH, Extension nutritionist, Alabama Cooperative Extension System (334) 844-3273.
EATING DISORDERS AND DIABETES
AUBURN, June 12---Anyone can develop an eating disorder. Having diabetes does not increase your risk for having one, but having diabetes and an eating disorder can be very dangerous.
People with eating disorders have a very distorted view of their bodies, says Dr. Evelyn Crayton, Extension foods and nutrition specialist with the Alabama Cooperative Extension System.
"They are overly concerned about their weight and see themselves as too fat when they're really underweight. Females are more likely to be diagnosed with these disorders, but males also can have them," Crayton adds.
There are three main types of eating disorders: anorexia nervosa, bulimia nervosa and compulsive overeating. With anorexia nervosa, people restrict food so much that they are at least 25 percent below their ideal body weight. People with bulimia may be normal weight or even overweight, but binge on large amounts of food in a short period of time and then purge by vomiting, using laxatives, or fasting. With compulsive overeating, people eat large amounts of food but don't purge.
These disorders can cause wide swings in the blood sugar, says Crayton. The blood sugar may go too low when a person is purging or eating too little. Or, after a binge, the blood sugar may go so high that ketosis occurs. In both cases emergency treatment may be necessary.
People with diabetes purge in a unique way. They get rid of extra calories and pounds by taking too little insulin so they lose calories by spilling sugar in their urine. This increases their risk for ketosis, urinary tract infections, and vaginal infections. If the blood sugars continue to be poorly controlled, long-term complications such as vision loss, nerve damage, and kidney failure can occur.
No one has to suffer with an eating disorder. There are health professionals who specialize in these disorders. Early diagnosis makes recovery easier, but even people who have had the problem for years can be helped. Treatment focuses on improving self-esteem, coping with stress, developing good communication skills, and learning to eat and exercise moderately.
If you have an eating disorder, talk to your doctor, diabetes educator, dietitian, or mental health agency. Ignoring an eating disorder will not make it go away and chances are it will only get worse.
###
SOURCE: DR. EVELYN CRAYTON, Extension foods and nutrition specialist, Alabama Cooperative Extension System (334) 844-2224.
People with eating disorders have a very distorted view of their bodies, says Dr. Evelyn Crayton, Extension foods and nutrition specialist with the Alabama Cooperative Extension System.
"They are overly concerned about their weight and see themselves as too fat when they're really underweight. Females are more likely to be diagnosed with these disorders, but males also can have them," Crayton adds.
There are three main types of eating disorders: anorexia nervosa, bulimia nervosa and compulsive overeating. With anorexia nervosa, people restrict food so much that they are at least 25 percent below their ideal body weight. People with bulimia may be normal weight or even overweight, but binge on large amounts of food in a short period of time and then purge by vomiting, using laxatives, or fasting. With compulsive overeating, people eat large amounts of food but don't purge.
These disorders can cause wide swings in the blood sugar, says Crayton. The blood sugar may go too low when a person is purging or eating too little. Or, after a binge, the blood sugar may go so high that ketosis occurs. In both cases emergency treatment may be necessary.
People with diabetes purge in a unique way. They get rid of extra calories and pounds by taking too little insulin so they lose calories by spilling sugar in their urine. This increases their risk for ketosis, urinary tract infections, and vaginal infections. If the blood sugars continue to be poorly controlled, long-term complications such as vision loss, nerve damage, and kidney failure can occur.
No one has to suffer with an eating disorder. There are health professionals who specialize in these disorders. Early diagnosis makes recovery easier, but even people who have had the problem for years can be helped. Treatment focuses on improving self-esteem, coping with stress, developing good communication skills, and learning to eat and exercise moderately.
If you have an eating disorder, talk to your doctor, diabetes educator, dietitian, or mental health agency. Ignoring an eating disorder will not make it go away and chances are it will only get worse.
###
SOURCE: DR. EVELYN CRAYTON, Extension foods and nutrition specialist, Alabama Cooperative Extension System (334) 844-2224.
Food Selections Can Help Lower LDL or "Bad" Cholesterol
AUBURN, July 6---New cholesterol recommendations urge people to keep their cholesterol levels below 200 milligrams with HDL or "good" cholesterol levels above 40 milligrams. A new sliding scale has been set for LDL or "bad" cholesterol levels.
People with no other heart disease factors, should keep LDL cholesterol levels below 130 milligrams. People with one or more risk factors for heart disease, such as obesity, diabetes, high blood pressure or low HDL cholesterol levels, should keep their LDL cholesterol levels below 100 milligrams.
So what are some ways to lower total cholesterol levels and especially LDL cholesterol levels? Selecting foods that keep the cholesterol in your blood low is a good start, says Dr. Barbara Struempler, Extension nutritionist with the Alabama Cooperative Extension System.
Here are some easy ways to do that:
Use only nonfat or lowfat dairy products, including milk, yogurt and cheese. Regular dairy products, such as whole milk, butter, cheese, cream cheese and ricotta cheese, are high in saturated fat.
Limit the amount of saturated fat. No more than 5 percent of your daily calories should come from saturated fat. That's about 10 to11 grams a day for most people. One tablespoon of butter has 7 grams of saturated fat; a tablespoon of margarine has only 2 grams of saturated fat.
Avoid foods with added trans-fat. This fat comes from partially hydrogenated vegetable oils often found in fried foods and processed foods such as crackers, baked goods and desserts.
Base most of your meals on beans, vegetables, fruits and whole grains, with a minimum of low saturated fat foods from animal protein such as nonfat dairy, fish and egg whites.
Include soy protein in your diet in place of animal protein when possible. Studies show that 25 grams of soy protein per day can help lower cholesterol when part of a heart-healthy diet.
Limit intake of sugar and fructose. Doing so should lower triglycerides, aid weight loss and lower LDL cholesterol levels.
Eat foods naturally high in fiber, especially soluble fiber. Soluble fiber is found in legumes, fruits and root vegetables, as well as oats, barley and flax. For every 1 or 2 grams of soluble fiber you eat daily, you lower LDL cholesterol levels by 1 percent.
Here is a list of foods containing 2 grams or more of soluble fiber. Increasing these foods in your diet will help lower cholesterol.
1 cup barley, cooked
1 cup fresh broccoli
1 cup Brussels sprouts
1/2 cup apricots or figs
1 cup carrots
1 cup collard greens
1 cup cooked beans, peas or lentils
1 cup oat bran
1 cup oatmeal, cooked
1 cup rye cereal, cooked
1 large sweet potato
6 prunes
SOURCE: Dr. Barbara Struempler, Extension Nutritionist, Alabama Cooperative Extension System, (334) 844-2217
People with no other heart disease factors, should keep LDL cholesterol levels below 130 milligrams. People with one or more risk factors for heart disease, such as obesity, diabetes, high blood pressure or low HDL cholesterol levels, should keep their LDL cholesterol levels below 100 milligrams.
So what are some ways to lower total cholesterol levels and especially LDL cholesterol levels? Selecting foods that keep the cholesterol in your blood low is a good start, says Dr. Barbara Struempler, Extension nutritionist with the Alabama Cooperative Extension System.
Here are some easy ways to do that:
Use only nonfat or lowfat dairy products, including milk, yogurt and cheese. Regular dairy products, such as whole milk, butter, cheese, cream cheese and ricotta cheese, are high in saturated fat.
Limit the amount of saturated fat. No more than 5 percent of your daily calories should come from saturated fat. That's about 10 to11 grams a day for most people. One tablespoon of butter has 7 grams of saturated fat; a tablespoon of margarine has only 2 grams of saturated fat.
Avoid foods with added trans-fat. This fat comes from partially hydrogenated vegetable oils often found in fried foods and processed foods such as crackers, baked goods and desserts.
Base most of your meals on beans, vegetables, fruits and whole grains, with a minimum of low saturated fat foods from animal protein such as nonfat dairy, fish and egg whites.
Include soy protein in your diet in place of animal protein when possible. Studies show that 25 grams of soy protein per day can help lower cholesterol when part of a heart-healthy diet.
Limit intake of sugar and fructose. Doing so should lower triglycerides, aid weight loss and lower LDL cholesterol levels.
Eat foods naturally high in fiber, especially soluble fiber. Soluble fiber is found in legumes, fruits and root vegetables, as well as oats, barley and flax. For every 1 or 2 grams of soluble fiber you eat daily, you lower LDL cholesterol levels by 1 percent.
Here is a list of foods containing 2 grams or more of soluble fiber. Increasing these foods in your diet will help lower cholesterol.
1 cup barley, cooked
1 cup fresh broccoli
1 cup Brussels sprouts
1/2 cup apricots or figs
1 cup carrots
1 cup collard greens
1 cup cooked beans, peas or lentils
1 cup oat bran
1 cup oatmeal, cooked
1 cup rye cereal, cooked
1 large sweet potato
6 prunes
SOURCE: Dr. Barbara Struempler, Extension Nutritionist, Alabama Cooperative Extension System, (334) 844-2217
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