Eat less, live longer: can eating less food really help us live longer? Is increased strength and vitality determined--to a large degree--by what we do or don't do each day? We believe the answer to both questions is yes. Optimum health isn't created by a prescription or assured by a product. It's a choice.Scientists are proving almost daily that the dietary choices we make not only extend our lives, but also help us avoid the many health problems previously associated with aging. Susan Roberts, a Tufts University Tufts University, main campus at Medford, Mass.; coeducational; chartered 1852 by Universalists as a college for men. It became a university in 1955. Jackson College, formerly a coordinate undergraduate college for women, merged with the College of Liberal Arts in professor and lead researcher of a current caloric restriction caloric restriction The deliberate ↓ in caloric intake to levels up to 30% below a 'usual' diet See Diet, Methuselah factor. Cf Protein restriction. study in humans sponsored by the National Institute of Aging, reported that animals in the test actually aged biologically slower and their hair turned gray less quickly when fed nutritious nutritious /nu·tri·tious/ (noo-trish´us) affording nourishment. nu·tri·tious adj. Providing nourishment; nourishing. nutritious affording nourishment. food. They also discovered that hormones Hormones Chemicals produced by glands in the body that circulate in the blood and control the actions of cells and organs. Estrogens are hormones that affect breast cancer growth. Mentioned in: Breast Cancer, Hypoparathyroidism remained at youthful levels and immune function Immune function The state in which the body recognizes foreign materials and is able to neutralize them before they can do any harm. Mentioned in: Herbalism, Traditional Chinese, Stress Reduction stayed sound. Roberts concluded, "They don't just live longer, they are healthier." The theory supported by this research should excite (Excite.com, Irvington, NY, www.excite.com) One of the major search engines on the Web founded in 1995 and part of IAC Search & Media. Excite was acquired by Ask Jeeves, Inc. in 2004, which was acquired by IAC in 2005. See Web search engines. us all. With fewer calories, cells throughout the body appear to die more slowly and repair themselves more easily. Benefits for Humans So, how do we humans reap the benefits of what was learned? One thing with which everyone seems to agree is the importance of portion control. The Food and Drug Administration recommends specific serving sizes and caloric caloric /ca·lo·ric/ (kah-lor´ik) pertaining to heat or to calories. ca·lor·ic adj. 1. Of or relating to calories. 2. Of or relating to heat. amounts per person based on age, sex, and activity level. (To find out your specific caloric need, check out the Web site www.mypyramid.gov. But beware be·ware v. be·wared, be·war·ing, be·wares v.tr. To be on guard against; be cautious of: "Beware the ides of March" Shakespeare. v. . You may be shocked to learn that you've been consuming enough food each day to keep three people alive and healthy!) A portion is the amount of food served on your plate, either by you or by someone else. A serving is an exact measurement of that food. For instance, plop plop v. plopped, plop·ping, plops v.intr. 1. To fall with a sound like that of an object falling into water without splashing. 2. a couple of spoonfuls of mashed potatoes n. pl. 1. Potatoes which have been boiled and mashed to a pulpy consistency, usu. with sparing addition of milk, salt, butter, or other flavoring. It is a popular accompaniment to a meat course [U.S., 1900's], providing bulk and calories to a meal. on your platter One of the disks in a hard disk drive. Each platter provides a top and bottom recording surface. There may be only one or several platters in a drive with each platter having its own pair of read/write heads. See magnetic disk. and before you pick up your fork, measure exactly how much is there. You may be surprised to find one cup or maybe even two. Two cups of mashed potatoes is four serving sizes. See how easy it is to overeat o·ver·eat v. To eat to excess, especially habitually. ? But, don't get too discouraged dis·cour·age tr.v. dis·cour·aged, dis·cour·ag·ing, dis·cour·ag·es 1. To deprive of confidence, hope, or spirit. 2. To hamper by discouraging; deter. 3. because we'll share with you some easy tips to control your portions. We face the same challenge as we constantly create new recipes, not only for our cookbooks The following is a list of cookbooks, sorted alphabetically by author's surname. This is not a list of external links to commercial sites; please list only cookbooks here. This literature-related list is incomplete; you can help by [ expanding it]. and television programs, but also for this magazine. After we've tried a new recipe, a whole lot of tasting takes place to make sure we get it just right. It's surprising how many teaspoons of food these "taste tests" can add to our daily intake. If we weren't consciously thinking about it, we could easily make a complete meal out of just tasting! Variety is King It's not only the amount of food that we eat at each meal but the variety as well. When you determine to incorporate a variety of fresh fruits, vegetables, whole grains, nuts, and legumes Legumes A family of plants that bear edible seeds in pods, including beans and peas. Mentioned in: Cholesterol, High legumes (l into your daily intake, you might gasp and say, "Wow! That's a lot of food!" But relax. Remember your serving sizes. One serving of a vegetable is only half a cup. Another way to eat less is to increase your awareness of how many calories you consume. Write down everything you eat and drink for an entire day. This will tell you if you're getting enough or too many calories. Then you can make good decisions during mealtime. For example, it's very easy to fill up on pasta While the only basic difference between these names is the shape of the pasta, each pasta is typically matched with a particular sauce based on cooking time, consistency, ability to hold sauce, ease of eating, etc. and bread, leaving little or no room for fruits and vegetables. The apostle apostle (əpŏs`əl) [Gr.,=envoy], one of the prime missionaries of Christianity. The apostles of the first rank are saints Peter, Andrew, James (the Greater), John, Thomas, James (the Less), Jude (or Thaddaeus), Philip, Bartholomew, Paul, in 1 Corinthians 9:25, (KJV KJV abbr. King James Version ) admonishes us to be "temperate temperate /tem·per·ate/ (tem´per-at) restrained; characterized by moderation; as a temperate bacteriophage, which infects but does not lyse its host. tem·per·ate adj. in all things." As children, Dad signed us up as members of "The Clean Plate Club Clean Plate Clubs were part of a campaign started by U.S. president Harry S. Truman that encouraged school children to pledge to eat everything on their plate at mealtimes, in order to conserve limited post-war resources. ." Membership was mandatory, not optional! Dad and Mom had the best of intentions. But with the knowledge we have today, we're suggesting that everyone resign from this exclusive organization. Instead, create a "Healthy Eaters Club" where the amount of food to be consumed is as carefully planned as the variety. Important Guidelines guidelines, n.pl a set of standards, criteria, or specifications to be used or followed in the performance of certain tasks. Consider these guidelines to help you eat less, enjoy a healthier life, and maybe even live longer. [] Use serving sizes not portion sizes to determine how much you eat at each meal. [] Eat a variety of fruits, vegetables, legumes, nuts, and grains. [] Avoid foods that are processed, hydrogenated, or fried 1. (hardware) fried - Non-working due to hardware failure; burnt out. Especially used of hardware brought down by a "power glitch" (see glitch), drop-outs, a short, or some other electrical event. . [] Choose "smart snacks" low in fat, sugar, and salt. [] Drink water instead of sodas SODAS - [D.L. Parnas & J.A. Darringer. Proc FJCC 31:449-474, AFIPS (Fall 1967)]. and fruit juice. [] Exercise at least thirty minutes each day. [] Expect God to guide you. "For I am the Lord, your God, who takes hold of your right hand and says to you, Do not fear; I will help you" (Isaiah 41:1 3). RECIPES Here are some recipes for you to enjoy. Be sure and check out the serving sizes with each one. We suggest you invite someone to share not only a delicious meal, but also in God's love.
STUFFED PEPPERS
1 med. onion (diced fine)
2 c. Yves Ground Round (or other
vege-burger)
1 c. brown rice (quick)
1 c. barley (quick)
2 t. salt
6 yellow or red bell peppers
4 c. tomatoes (canned)
water (to cover peppers)
* Saute onion until clear.
* Add burger, rice, barley, and
salt.
* Stir well and remove from heat.
* Rinse peppers; cut very top of
peppers off; remove pulp and
seeds.
* Fill with rice mixture; place in
cooking pot (just big enough to
hold six peppers tightly.)
* Pour tomatoes over rice; adjust
enough water so that it barely
covers peppers.
* Bring to boil; turn down to
low; let simmer approximately
1 hour or until rice is tender.
* Serve hot.
Yield: Twelve servings (1/2 pepper
each serving.) Per serving: calories:
313; fat: 3.7 grams; saturated
fat: 0.3 grams; sodium: 645
milligrams; carbohydrates: 57
grams; dietary fiber: 6.4 grams;
protein: 13 grams.
NOTE: This is Mom's recipe we
enjoyed while growing up. We loved
it then and still love it today. You
can use green peppers, but we choose
red and yellow peppers because they
don't give you an aftertaste. The
rice filling, (minus the barley) is
very versatile. We also use it for
cabbage rolls and Spanish rice.
CASHEW ROAST
1 lg. onion (diced fine)
3 stalks celery (diced fine)
3 c. cashews (toasted, ground
fine)
2 c. vegeburger
3 T. canola (or olive oil)
1 c. soy milk
2 T. cornstarch
3 t. McKay's Beef-Style Seasoning
1 T. Bragg's Liquid Aminos
1/2 t. salt
1/2 c. Grapeseed Vegenaise
(mayonnaise substitute)
* Saute onions and celery in oil
until onion is clear and celery
tender; put in large mixing
bowl.
* Add rest of ingredients;
mix well.
* Pour into 9" x 13"
casserole dish
sprayed with
nonstick cooking
spray.
* Cover with foil;
set dish in shallow
pan of water.
* Bake 350[degrees]E 45
minutes.
* Remove from
water; uncover;
bake 15 more
minutes.
* Cut into squares;
serve warm with
ketchup or gravy.
Yield: Twenty 1/2-cup
servings. Per
serving: calories:
196; fat: 13.7
grams; saturated fat:
2.4 grams; sodium: 218 milligrams;
carbohydrates: 10.8
grams; dietary fiber: 1.3 grams;
sugar: 1.7 grams; protein: 7.7
grams.
NOTE: We love the flavor roasted
cashews add to this roast. You can
toast the cashews in a skillet on
medium heat or in the microwave.
The nuts will deepen in color and
become very fragrant when ready.
Be sure to stir them often, as they
will burn quickly.
ITALIAN GOOLASH
1 c. onions (sliced)
1 T. olive oil
1 c. vegetarian low-fat burger
(dry or canned)
4 c. Italian-style vegetables
(frozen, 1 lb. pkg.)
3 c. spaghetti sauce (garlic, herb)
1 t. garlic powder
6 c. macaroni shells (small,
cooked)
garnish parsley (fresh)
* In large skillet saute onions in
olive oil; when almost tender
add vegetarian burger.
* Add vegetables and spaghetti
sauce; stir in garlic powder.
* Simmer 10-15 minutes or until
vegetables are tender.
* Put 6 cups cooked macaroni
shells in a 3-quart baking dish.
(It takes 3 cups uncooked
macaroni shells to make 6
cups cooked shells.)
* Pour vegetables and sauce on
top leaving a little edge of
macaroni showing. Do not stir
in.
* Garnish top with fresh parsley.
* Serve immediately.
Yield: Twenty-five H-cup servings.
Per serving: calories: 90;
fat: 1.1 grams; saturated fat: 1
gram; sodium: 171.4 milligrams;
carbohydrates: 15.4 grams;
dietary fiber: 1.4 grams; sugar: 18
grams; protein: 4.1 grams.
NOTE: This is a fast and easy
recipe to make when you are having
guests for dinner. Sometimes we
prepare it the night before and bake
it the next day at 350[degrees]F for 15-20
minutes or until it's hot and bubbly.
To complete your meal we suggest
adding afresh green salad, homemade
garlic bread, and blueberry pie
(recipe on page 23 of July/August
2006 issue). The blueberry pie and
garlic bread can be made ahead and
frozen, then taken out a few hours
before serving. The smell of the
blueberry p# baking makes your
guests feel right at home. Set your
table the night before; and when
your company arrives, relax and
enjoy!
MINI-LEMON TRIFLE
1 12-oz. pkg. Silken Tofu
1 4 oz. pkg. Mori-Nu Mates
Lemon Creme Pudding
2 T. maple syrup
2 T. water
1 c. granola
1 c. raspberry or strawberries
(fresh)
* Put first four ingredients in
blender; blend until smooth.
* Layer pudding, granola, and
fresh fruit in parfait glasses.
* Top with fresh fruit and a tiny
sprinkle of granola.
Yield: Eight 1/2-cup servings.
Per serving: calories: 93; fat: 40
grams; saturated fat: 7 grams;
sodium: 141 milligrams; carbohydrates:
111 grams; dietary fiber:
20 grams; protein: 39 grams.
NOTE: This recipe is quick, easy,
and looks elegant enough for the
fanciest of dinners. For variety, add
different berries and nuts. Also try
the vanilla flavored Mori-Nu
Mates. Umm ... umm ... good!
PEANUT BUTTER PIE
1 12-oz. pkg. Mori-Nu Tofu (firm)
1 3/4 c. peanut butter
1/2 c. honey
1/4c. oil
1 t. vanilla
1/4t. salt
2 c. barley-sweetened carob
chips
1 1/2 c. crisp rice cereal
1 pie shell (baked)
garnish nondairy whipped topping
garnish carob curls
garnish chopped peanuts
* In blender, blend tofu, 3/4 c. of
peanut butter, honey, oil,
vanilla, and salt until smooth
and creamy; set aside.
* Spread 1-cup peanut butter
evenly to cover bottom and
sides of glass bowl; add carob
chips.
* Microwave approximately 1
minute until chips are melted.
Do not overheat, as it will
harden and become unusable.
* Stir mixture until smooth; add
cereal; stir again.
* Spread carob mixture into
baked pie shell.
* Freeze approximately 4 hours
until set.
* Pour tofu mixture into pie
shell; return to freezer until
completely frozen.
* Serve slightly thawed.
* Garnish with nondairy
whipped topping, carob curls,
and chopped peanuts.
Yield: Twelve slices. Per serving:
calories: 491; fat: 34 grams; saturated
fat: 10.4 grams; sodium:
418 milligrams; carbohydrates:
39.4 grams; dietary fiber: 4.9
grams; protein: 5.3 grams.
NOTE: This pie is also good served
with a graham-cracker crust. If you omit
the carob, you have a plain peanut butter
pie or, instead of having two layers, mix
all ingredients together and turn it into a
wonderful blend of carob and peanut butter.
You just can't go wrong with this
recipe. We like to make two at a time--one
to eat immediately and one for later. You
can freeze the pie for two to three months,
but it never lasts that long in our house.
Someone always devours it before then!
Menu RESTAURANT SMARTS Here are some suggestions to help you make healthy choices when dining out Dining Out is one of the many traditions held by the military today. The history dates back to when Roman soldiers would hold dinners in honor of an individual. Later, British naval officers held a "guest night" to relax with other military personal and honored guests. . * Choose restaurants that are flexible and open to change. * Ask to have your food prepared using olive oil olive oil, pale yellow to greenish oil obtained from the pulp of olives by separating the liquids from solids. Olive oil was used in the ancient world for lighting, in the preparation of food, and as an anointing oil for both ritual and cosmetic purposes. instead of butter or lard. * Have the bread or chips removed from your table to avoid nibbling nibbling Nutrition The consumption of multiple–up to 17–'mini-meals' per day, as opposed to the usual 3 meals/day. Cf Bingeing, Gorging. on them while waiting for your meal. * Eat slowly and enjoy good conversation. * Ask for dressing on the side, and eat your salad first. * Share an entree with a friend, or when your meal arrives immediately place half in a "doggie bag doggie bag n. Variant of doggy bag. Noun 1. doggie bag - a bag for food that a customer did not eat at a restaurant; the transparent pretense is that the food is taken home to feed the customer's dog doggy bag ." This removes the temptation to clean your plate. * Remember to ask God to bless bless tr.v. blessed or blest , bless·ing, bless·es 1. To make holy by religious rite; sanctify. 2. To make the sign of the cross over so as to sanctify. 3. To invoke divine favor upon. your food, give you wisdom to make healthy choices, and provide the will power to control your portions. Claim Philippians 4:13, "I can do everything through him [Christ] who gives me strength." |
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