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From: Margie (ILovePhotos) Posted by host4/25/23 11:40 AM 
To: All  (1 of 159) 


Dairy by any other name just isn't the same.


 — Name: Yogurt

Birthplace: Eastern Europe and Western Asia

Starring Roles: Frequently consumed plain or mixed with fruit, yogurt is extremely versatile; it can be used as an ingredient in soups, sauces, marinades and dressings, or as a healthy base for drinks

Claim to Fame: Low in fat, vitamin-rich, relieves some stomach ailments, fights infection, may be useful in preventing cancer

Just add a few strains of bacteria to milk, let them convert milk sugars to lactic acid and watch it curdle as the acid works the protein into knots. Viola! A star is born!

Yogurt has become the premier snack food for the health conscious because it's low in fat (one to three grams per serving). It's a powerhouse of vitamins and minerals, such as calcium, potassium, riboflavin, magnesium and phosphate. One cup of fat-free yogurt contains 50 percent more calcium than the same size serving of milk, providing one-third of your recommended daily requirement.

Still, yogurt is more than a dieter's dream food. More and more, yogurt is being recognized for its healing qualities. Recently, yogurt landed on the American Dietary Association's (ADA) list of foods that prevent cancer, for its ability to help suppress cancer-producing cells. Yogurt provides a dairy alternative for those who are lactose intolerant, since it is virtually lactose-free. According to the ADA, the active cultures in yogurt have been shown to bolster the immune system and fight infection in the body.

Of all the active cultures in yogurt, Lactobacillus acidophilus is the most famous because it can restore a healthy bacterial balance in the digestive system. Unlike other cultures, which die in the stomach's acid, acidophilus passes through the stomach and settles in the small and large intestines. In the intestines, this "good" bacteria counters "bad" bacteria that can cause infection. The good bacteria can accumulate in the digestive tract and, over time, prevent disease.

Eating yogurt is recommended during and after a course of antibiotics, to restore the bacteria robbed from your intestines by the medication. Yogurt has been shown to soothe an upset stomach caused by antibiotic use, and scientists are researching yogurt's ability to prevent yeast infections, which can also be a side effect of antibiotic use.

Not every food that calls itself yogurt deserves "super" status. For instance, frozen yogurt and yogurt-covered candies contain added sugar, so you're consuming less of the "super" stuff with each serving. These foods usually don't contain live cultures, because the cultures die when frozen or heated. A quick check of the label will tell you how many active cultures the product contains. Remember, the more bacteria (cultures), the better. Look for the National Yogurt Association's LAC or live active culture seal.

This superfood can be found in any supermarket. It can be substituted for milk products such as cream, sour cream and buttermilk in recipes, to reduce fat and add a tangy zip.



  • Edited May 19, 2023 7:22 pm  by  Margie (ILovePhotos)
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From: Margie (ILovePhotos) Posted by host4/25/23 11:43 AM 
To: All  (2 of 159) 
 125.2 in reply to 125.1 

Yogurt and You

By Columnist Lisa M. Cicciarello, M.Ed., R.D.


(Nutricise) — There are lots of good reasons for everyone to eat yogurt. For starters, it is one of the best sources of calcium. In fact, yogurt contains more calcium than milk! Who knew?

In addition to being a great source of calcium, yogurt is also an excellent source of potassium, protein and acidophilus. Acidophilus is a “good” bacteria that helps keep your stomach healthy. It defends your stomach lining from nasty pathogens that may cause food poisoning or other problems. Since this bacteria is destroyed if you've had to take antibiotics for a period of time, eating yogurt works to replace it. Without it, you're more likely to get sick again.

Still not sold? Consider this: a recent study published in the prestigious American Journal of Clinical Nutrition found that yogurt (and other foods containing acidophilus such as fermented vegetables) helps reduce cholesterol levels, which reduces the risk of heart disease. Let’s not forget the number one killer in the US!

If you're not a yogurt eater, why not try it? Your best bet is the unsweetened, low fat variety (less than three grams of fat per 100 calorie serving). Fruited yogurt contains much more sugar and calories than plain yogurt, unless you buy the type that contains NutraSweet. Spare your teeth and go for the plain! Add your favorite seasonal fruits like blueberries, strawberries, peaches or bananas. You just might like it!




From: Margie (ILovePhotos) Posted by host4/25/23 11:45 AM 
To: All  (3 of 159) 
 125.3 in reply to 125.2 


Frozen yogurt is a healthy alternative to ice cream.


While most frozen yogurt brands are lower in fat than traditional full-fat ice cream, be careful about confusing the health benefits of frozen yogurt with those of the regular yogurt that you find in your refrigerator section. If you're looking for a sweet treat that's delicious and nutritious, walk past the freezer case and into the dairy aisle.

Health-conscious individuals have hailed yogurt as a nutritional "superfood" because it's low in fat and calories, high in protein, and chock full of vitamins and minerals, such as calcium, potassium, riboflavin, magnesium and phosphate. In fact, one cup of fat-free yogurt contains more calcium than the same size serving of milk, providing one-third of your recommended daily requirement. Yogurt may also provide a dairy alternative for people who are lactose intolerant. Finally, the active cultures in yogurt have been shown to bolster the immune system and fight infection in the body.

Here are some tasty and easy ways to add the nutritional benefits of yogurt into your diet:

1) Raspberry Rendezvous

Top vanilla non-fat or low-fat yogurt with 1/2 cup of fresh or frozen raspberries and 1/4 cup of Grape Nuts cereal.

2) If you like Pina Colada...

Mix coconut-flavored non-fat or low-fat yogurt with 1 banana and 1/2 cup of canned crushed pineapple with juice.

3) Cool Cucumber Salad

Peel and dice 2 cucumbers, 1 small red onion and 1 small red pepper. Mix all vegetables in a bowl with 1 cup of plain non-fat yogurt, 1 clove of garlic, 1 tbsp white vinegar, and add salt and pepper to taste.

4) Creamy Salsa Dip

Mix 1 cup plain non-fat yogurt with one container of salsa. Serve with baked tortilla chips. Ole! Plain yogurt can be used as a healthy alternative to sour cream in dips, and as a topping for Mexican dishes and most recipes that require sour cream.





From: Margie (ILovePhotos) Posted by host4/25/23 11:46 AM 
To: All  (4 of 159) 
 125.4 in reply to 125.2 
Why Whole Grains Reign  


by Karen Baar

Looking for a diet to help beat Type 2 diabetes? Two long-term studies suggest there's more than a grain of truth in the tip to eat more brown rice, barley, buckwheat and oats.

A Harvard Medical School study, published in the American Journal of Public Health in September 2000, tracked the diets of 75,000+ women, ages 38 to 63, for 10 years. When the study began, none had a diagnosis of type-2 diabetes -- the increasingly common form of the disease, which often strikes in middle age.

A decade later, nearly 2,000 of them did.

Whole Grains Reduce Risk

Participants who ate about three servings of whole-grain foods each day were 27% less likely to develop diabetes.

Those who ate the most refined grains -- white rice, pasta, white bread -- had a 57% higher risk of developing the disease.

Similarly, a University of Minnesota School of Public Health study published in the April 2000 American Journal of Clinical Nutrition found that among the 35,000 older women enrolled in the Iowa Women's Health Study -- a long-term study of diet and disease -- those who ate the most whole grains were 21% less likely to develop diabetes over a six-year period.

Although these studies looked only at women, "there's a fair amount of evidence that the same things hold true for men," notes David Jacobs, Ph.D., professor of epidemiology at the University of Minnesota School of Public Health, and an author of the study.

A New Approach to Carbs

The idea that all carbohydrates are not created equal is a new theme in diabetes prevention -- in the past, brown bread and beans were lumped in the same category as crumb cakes and crullers.

"People haven't paid enough attention to the kind of carbohydrate when it comes to type-2 diabetes," says Simin Liu, M.D., Sc.D., principal author of the Harvard Medical School study.

How do whole grains protect? No one knows. But it is clear they offer a package of beneficial nutrients and phytochemicals that could be responsible, either individually or in combination.

"It could be dietary fiber or some of the minerals found in whole grains, such as magnesium, chromium or other minerals not yet studied," suggests Lawrence H. Kushi, Ph.D., an author of the Minnesota study and now Ella McCollum Vahlteich Professor in Nutrition at Teacher's College, Columbia University in New York.

Keeping Blood Sugar in Check

Experts also point to whole grains' positive effects on blood sugar, a key factor in diabetes. A diet that includes beans, vegetables and fiber-rich fruits raises blood sugar levels less dramatically than one heavier in refined grains, flour, sugar, and sugary sodas -- even if the absolute amount of carbohydrates is exactly the same.

Fiber -- especially the kind found in beans, barley and oats -- is one reason certain carbohydrate-rich diets raise blood sugar more slowly than others. Another is "particle size" -- for instance, it takes longer for your body to break down brown rice than brown rice flour.

Since 1981, researchers have been measuring the "glycemic index" -- the tendency of a given amount of food to raise blood sugar levels in the two hours after eating.

Carbohydrates that are slow to break down will release glucose into the bloodstream gradually, and have a lower glycemic index. But foods with a higher glycemic index tend to cause spikes in blood sugar, putting more strain on the pancreas.

"Glycemic load" looks at the total amount of carbohydrates you eat as well as their glycemic index. To reduce your glycemic load, improve the quality of your carbohydrates. In short, eat more whole fruits and vegetables.

Miavita Scientific Advisor Edward Giovannucci, M.D., Sc.D., a co-author of the Harvard study anticipates that "Whole grains and beans will be shown to be more and more important in preventing chronic disease in the coming years. There are a lot of studies in the pipeline."

"We now have solid evidence that diet matters," says Dr. Liu.




From: Margie (ILovePhotos) Posted by host4/25/23 11:47 AM 
To: All  (5 of 159) 
 125.5 in reply to 125.2 

Baking Tips and Tricks



Expert Advice From Low-Fat Chef Mark Mogensen

Replace shortening or oils in baking with an equal volume of pureed fruit and 1/3 of the oil called for. For example, if your recipe calls for 1/2 cup of oil, try replacing it with 1/2 cup of apple sauce and 1 tablespoon and 1 teaspoon of oil. Apple sauce is usually a good choice and its easy to keep on hand.

You can also replace a portion of the oil with buttermilk. You may have to play around a bit depending on the recipe, but if a recipe calls for milk, try replacing 1/3 of the oil called for with buttermilk. You should increase the baking powder by about 1/4 teaspoon, to replace lost volume.

Use good teflon baking pans -- they will help reduce the amount of oil needed in cooking.

Coat your baking pans with flour or corn meal to prevent sticking -- you won't have the added fat and calories of shortening or oil.

Replace some of the whole eggs called for with 2 egg whites. Each egg replaced with two egg whites will save 5 grams of fat. It's usually a good idea to keep at least one or two whole eggs to maintain the correct taste and consistency. For example, replace 3 whole eggs with 1 whole egg and 4 egg whites --you'll save 10 grams of fat.




Message 6 of 159 was Deleted  

From: Margie (ILovePhotos) Posted by host4/25/23 11:48 AM 
To: All  (7 of 159) 
 125.7 in reply to 125.2 

Fat Reduction - Top 10 Methods And Tips
To Reduce Fat Content In Your Diet

Fat reduction in our diet becomes more of an issue each day - as America gets... FATTER. Jeez, that didn't sound too good! But that's the truth. There are so much fat content in our diet that fat reduction can no longer be ignored. Cheese, margarine, and butter - all are loaded with fat. What's a better way to reduce fat than get rid of those ingredients?

Good question, simple solution, but it's easier said than done. Fat reduction isn't quite easy when majority of the population loves to eat fatty food.

Did you know: we are currently dinning out in restaurants 3 to 4 times a week! And each restaurant meal contains 1,000 to 2,000 calories - as much as our recommended daily intake! What's more, these meals contain at least 50 to 100 grams of fat!

But all is not lost, here are 10 great tips on fat reduction, and following a healthier diet (in no particular order):

  1. Replace butter, margarine, and hard fats with low fat spreads, or polyunsaturated margarine. Tip: for toasts and sandwiches, replace the butter, margarine with reduced sugar jams and marmalades.
  2. When cooking meat, always trim away visible fat and skin.
  3. Cut down your intake of high fat red meats, and eat more lean white meats such as fish and chicken.
  4. Use tofu and beans as an alternative source of protein.
  5. Steaming is one of the most healthy ways to cook vegetables, chicken, and fish.
  6. Use different types of spices and seasonings to spice up your low fat recipes and diet. Fat reduced foods don't have to taste bland.
  7. Use skimmed milk instead of full fat milk.
  8. When roasting or grilling meat, place on a rack to allow the fat to drain.
  9. Eat out less often, and eat home cooked meals more. It's not only healthier, it saves you money.
  10. Everyone should know this - exercising regularly and eating a healthy, low fat diet is the best methods to fat reduction. Not through some fat burning pill or fat reducing miracle. It's just good, common sense.

Follow these 10 tips, and you're already ahead of majority of the population. These tips are an excellent start to fat reduction in your diet, and to lead a healthier, happier life.




From: Margie (ILovePhotos) Posted by host4/25/23 11:50 AM 
To: All  (8 of 159) 
 125.8 in reply to 125.2 

Summer Snacks for People on the Move

Don’t let the bright days lead to dim-witted eating patterns. Keep up the pace with these easy snack ideas.

By Nutricise nutrition expert Sheila Kelly, M.S., R.D.


(Nutricise) — If you’re like most people, summer is your busiest time of the year. Between all the parties, trips to the pool and weekend getaways, it can be difficult to eat well (or at all!). However, don’t let your hectic schedule throw your good nutrition intentions off track. With just a little planning, you can ensure great taste, nutrition and convenience. The trick? Smart snacking.

Snacks were long dismissed as diet wreckers—fat-laden, guilt-inducing substances with a sinister quotient almost akin to dessert. Lucky for you, snacks have gained recent fame for their beneficial effects on weight control and energy levels. The key is learning to discern a “worthy” snack from its nutritional-wasteland counterpart.

Evaluating snacks
The first element to seek in sizing up a snack is that it contains some carbohydrate, protein and, yes, fat. Carbohydrate assures energy, protein will help stabilize your energy levels, and a little bit of fat will keep you full. Another helpful element is fiber, which is found in carbohydrate-containing foods such as fruits, vegetables and whole grains. Fiber also helps stabilize energy levels; its slow digestibility can keep you from reaching for more calories before your next meal.

Another item to consider is the calorie content of the snack. Ideally, it should contain between 150 and 250 calories—any more than that and it almost qualifies as a meal; any less and you may not make it to your next meal! Roughly 50 to 60 percent of the snack should come from carbohydrate, 20 to 30 percent from protein, and the balance from fat.

Good snack sources of carbohydrate: Include fresh fruits and raw vegetables that can be easily transported and eaten. Also look for complex carbohydrates, such as popcorn, whole wheat pretzels or dry sugar-free cereal.

Good snack sources of protein: Consist of lean slices of cold cuts, low-fat cheese and cottage cheese. Using a protein source that contains some fat will ensure that you get this important nutrient as well.

Easy ways to get them all: Include combination foods, such as hummus, low-fat yogurt, and reduced-fat peanut butter.

So, you’ve completed your crash course in snack nutrition. Now, you’re wondering how to package it up into an on-the-go lifestyle. Here are some easy, portable snack ideas:

Popcorn Cheeseballs
2 1/2 quarts popped popcorn
3 T. light butter
1/2 cup fat-free shredded cheddar cheese

Melt butter in saucepan. Add cheddar cheese. Stir until melted. Pour mixture over popcorn. Shape into 6 balls.

Nutrition information per 2 balls:
225 calories
30 g carbohydrate
15 g protein
5 g fat
5 g fiber

Yogurt Smoothie
Tastes great by the pool!

1 cup frozen peaches, strawberries or raspberries
1/2 cup low-fat cottage cheese
1/4 cup low-fat fruited yogurt

...[Message truncated]




From: Margie (ILovePhotos) Posted by host4/25/23 11:51 AM 
To: All  (9 of 159) 
 125.9 in reply to 125.8 


Diana Mirkin

Diabetics and people who are trying to lose weight or control cholesterol should

avoid all forms of ground-up grains, and that includes bread. For everyone else,

bread is a perfectly satisfactory food.

Breads have been made for thousands of years, in virtually every culture, to wrap,

sandwich, or accompany other foods for breakfast, lunch and dinner. When

ground-up grains were used shortly after milling, there was no need to remove

anything or to add ingredients to keep them fresh. Only in our recent history have

we turned bread into junk food by removing the germ and fiber from the grains.

Even worse, some bread manufacturers add partially hydrogenated fats to their

breads to prolong their shelf life.

The best way to assure that you are getting a bread that is made from whole

grains, with nothing removed, is to bake your own bread made from flour you

grind yourself, or buy from local bakers who grind their flour fresh every few days

(these are hard to find.) Not many people are going to be able to do that. So here

are my rules for picking the best of the commercial breads:

1. Avoid any bread that is made with partially hydrogenated oils. Read the list of

ingredients and if it contains the words partially hydrogenated, put it back on the

shelf. Partially hydrogenated oils are totally unnecessary for making

good-tasting bread, and we should boycott the companies that use them in

their products until they get rid of them. The prime offenders are Pepperidge

Farm, Arnold and Brown berry brands.

2. Get as much whole grain flour as possible. This isn't easy to tell, because

regulations allow bread makers to use the words whole wheat even if portions

...[Message truncated]




From: Margie (ILovePhotos) Posted by host4/25/23 11:52 AM 
To: All  (10 of 159) 
 125.10 in reply to 125.8 

C R O C K P O T  H I N T S & T I P S
Adapt your favorite recipes for crockpot use by reducing the
amount of liquid required in the recipe by approximately half
(except for soups).

If the recipes cooking 15-30 minutes in oven or on stove top,
set crockpot on HIGH setting for 2-3 hours or LOW setting for
4-8 hours.

For 35-45 minutes, crockpot on HIGH setting for 3-4 hours or on
LOW setting for 6-10 hours.

For more than 45 minutes and up to 3 hours, crockpot on HIGH
setting for 4-6 hours or on LOW setting for 8-10 hours.




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