Eat The Right Stuff Other Tasty Foods!

The following are other healthy foods you should consider consuming instead of fat-rich, sugar-rich, sodium-rich, and cholesterol-packed unhealthy foods. ‘Eat The right stuff Other Tasty Foods’ includes foods that are scientifically proven to improve health.

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Beans: Beans are high in fiber, low in fat, low in sodium, low in cholesterol, and packed with Vitamins, minerals, and mother nature’s way of providing protein from plants. Beans are a source of water-soluble fiber, which helps lower BAD low-density lipo-proteins (LDL), rich in B Vitamins, folic acid, and the minerals copper, iron, magnesium, potassium, and zinc. Beans are an economical source (pennies per pound) of delicious nutrition. Beans have been shown to lower cholesterol.

According to studies at the University of Kentucky, University of Minnesota, and studies in the Netherlands, beans consumed on a regular basis can lower cholesterol.

At the University of Kentucky, Dr. James Anderson, regularly prescribes dried beans – a cup of cooked pinto or navy beans a day – to lower blood cholesterol. Dr. Anderson has documented that cholesterol levels drop by an average of nineteen percent, even with men with extremely high cholesterol counts-over 260 milligrams per deciliter. One man brought his cholesterol down from 274 to 190; another participant lowered his from 218 to 167!

Beans were noted to sweep the bad cholesterol LDL out of the blood and improved the critically needed good cholesterol HDL. Dr. Anderson’s bean diet improved the ratio an average of 17 percent! Potentially life-saving numbers, uh! Beans are also considered good bets as cancer preventers. Beans are concentrated carriers of protease inhibitors which are enzymes that can counteract the activation of cancer-causing compounds in the intestine.

Protease inhibitors can turn off oncogenies, which are carriers found in every normal cell that when activated may lead to cancer. Beans are rich in compounds called lignans that are anticancer on their own and are converted by colon bacteria into hormone-like substances that according to some scientists may help fight off breast and colon cancer.

According to researchers at the Nutritional Science Department, University of California, Berkeley, beans are good for your colon because they help increase “fecal output” which is noted as a sign of good health and helps alleviate symptoms or reduce chances of colon or rectal cancer, diverticular disease, hemorrhoids, and bowel irregularities. “Fecal output” also appeared to stimulate colonic bacteria to throw off chemicals called volatile short chain fatty acids, that help lower blood cholesterol, blood pressure, and may inhibit colon cancer.

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Bread: Whole grain bread provides approximately 70 calories per slice. Bread is a natural source of fiber and complex carbohydrates and provides protein. Bread itself isn’t fattening, it’s the butter, cream cheese, margarine, and mayonnaise that you put on it. Bread can be an aid to weight-loss! According to Dr. Bjarne Jacobsen, a Norwegian scientist, people that ate less than two slices of bread on a daily basis, weighed 11 pounds more than big bread eaters.

According to researchers at Michigan State University, some breads actually reduce your appetite! Students who ate 12 slices of dark, high-fiber bread (pumpernickel, whole wheat, mixed grain, or oatmeal) lost five pounds in two months compared to students who ate white bread who were hungrier, ate more fattening foods, and lost no weight!

WARNING: It is noted that one fake food is white flour. Approximately 98% of bread, pancakes, pastries, and spaghetti, are made with white flour. Some of these products are caramel colored to make you think you are eating 100% whole wheat products. READ the ingredients or make your own bread, pancakes, and pasta. READ the important data below!

According to a special report from Vita-Mix, compared to whole wheat, white bread is missing:

72% of chromium
78% of Vitamin B-6
78% of dietary fiber
96% of Vitamin E
50% of folic acid
62% of Zin
72% of magnesium
many phytochemicals

The missing nutrients in white bread are critical to:

appetite control
cell communication
fetal brain development
immune function
preventing free radicals
and 500 other body functions

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Chili Peppers: One-half cup of chili peppers provides only 30 calories. They are rich in Vitamin A, Vitamin C, high in fiber, fat free, low in sodium, and a great source of calcium, iron, phosphorus and magnesium. Capsaicin, the fire-causing substance in chili peppers, has been noted to lower cholesterol and triglyceride levels. Chili peppers may be a great aid to weight-loss.

According to researchers at Oxford Polytechnic Institute, adding three grams of hot chili sauce plus three grams of ordinary yellow mustard to a meal can raise a person’s metabolic rate by as much as 25%! You don’t have to do anything; your body will burn extra calories on its own!

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Coconut Oil: Coconut oil got a bad rap years ago. Sixty-five percent of coconut oil’s saturated fat is mostly made up of medium-chain triglycerides (MCTs). Populations like Polynesian Puka Puka and Tokelau islanders that consume most of their fat from coconut oil have low rates of heart disease! Coconut oil, unlike other oils, is less likely to attribute to obesity. Why? Your body easily converts coconut oil into energy rather than depositing calories as body fat.

Coconut oil also kills germs! It contains anti-microbial components like mother’s milk. The Polynesian Puku Puku and Tokelau islanders live in an environment ideal for parasites. They’re protected from parasites by the coconut oil in their diet.

It may be wise to avoid processed products like margarine, chips, and cookies that have trans-fatty acids. According to a study by Dr. Walter Willett, of Harvard University, trans-fatty acids double the risk of heart attack. Trans-fatty acids may also contribute to cancer, diabetes, and obesity. Read the contents before you purchase the product. Look for “partially hydrogenated oils.” If you read this, AVOID IT!

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Cottage Cheese: One-half cup of cottage cheese provides approximately 84 to 120 calories depending on the brand you purchase. Ensure that you purchase cottage cheese that is 1 to 2 percent milk fat. Cottage cheese provides a healthy source of calcium, Vitamin B, riboflavin, and is a great weight-loss food. Try whipping cottage cheese instead of using cream cheese. Use cottage cheese for all sorts of recipes instead of sour cream or cream cheese.

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Fiber: Fiber lowers your cholesterol by keeping the cholesterol you eat from being absorbed by your body. Eat more soluble fiber like beans, fruit, and oats.

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Herbs: For more years than there are words in this book, mankind has turned to herbs as a source of healing power. Herbs are from non-poisonous plants like bark, fruits, leaves, and vegetables. Animals instinctively use herbs to remedy their sickness.

Nowadays, herbs are being used by millions of people as an alternative, preventive medicine, and as their primary health care instead of conventional medicines and treatments. Herbs have a long history of success without the harmful side effects of modern medicine and treatments. Herbs can help the body heal itself without building up residual effects or toxic side effects.

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Honey: Greeks regarded it as “food fit for the gods!” Besides being extremely tasty, honey is noted to be easy on the digestive system because the bees have already digested it. It acts as an antiseptic and helps relieve burns, skin abrasions, and even bee stings! Honey provides many nutrients like calcium, copper, iron, manganese, magnesium, phosphorus, potassium, silica, sodium, and Vitamin C from pollen. AVOID honey in your local grocery store, because it is heat treated and filtered. Purchase honey at health food stores. Ensure it is pure, untreated and unfiltered honey (cloudy with healthful pollen). Your best bet is to go out in the countryside and look for honey farmers. ENSURE you ask them if pesticides are used on any part of their land or neighboring farm lands. If so, the pesticides may be passed on to the honey.

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Kelp: It is noted that Japanese eat great quantities of seaweed. Epidemiologists have noted that Japanese women have a fraction of breast cancer in comparison to American women. Japanese women who are diagnosed with breast cancer live longer than American and British women.

A 1974 Japanese study noted that kelp not only helps prevent the development of breast cancer, but that it could also treat existing tumors! Kelp was instrumental in slowing the progression of breast malignancies in 95% of test animals. Sixty percent of these test animals went into complete remission! Dr. Jane Teas of the Harvard School of Public Health speculates that the chemical called fucoidan in seaweed may be instrumental in the anti-cancer capacity of kelp. Dr. Teas also notes that seaweeds have potent antibiotic properties. Researchers at the University of Hawaii School of Medicine in Honolulu noted that a dried version of seaweed, called wakame, helped cure and prevent lung cancer in laboratory animals! These researchers found that the active ingredients in seaweed boosts the immune system! Kelp tablets may available in many health food stores.

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Oats\Oat Bran: Approximately one ounce of uncooked oat bran provides 110 calories. A recent published study, lasting over 12 years at the University of Kentucky with hundreds of volunteers, showed that oat bran as well as wheat bran effectively lowered cholesterol by 20 percent, which reflects on the protection against heart disease. Oats may have an anti-inflammatory effect on contact eczema and psoriasis.

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Olive Oil: Olive oil varies in quality. The term “virgin” is loosely applied. Originally it meant that the oil was from the first pressing of the fruit, as opposed to the second or third pressing. Olive oil when unrefined has a greenish tinge and a pungent flavor. It is preferred to refined oils because the health qualities are intact. I’ve found that Extra Virgin Italian Olive Oil (cold pressed), is one of the best bets for a quality oil. Many studies have shown that populations using large amounts of olive oil like Italy and Greece have lower heart disease and stroke. Olive oil is rich in Vitamin E and a known antioxidant. Olive oil is linked to longevity – olive trees have been known to live as long as 3,000 years!

Olive oil may be one of the best choices when cooking with oils. Olive oil IS NOT saturated fat but is a monounsaturated fatty acid, which is stable at high temperatures and less prone to oxidation than other vegetable oils. Extra Virgin Oil is probably your best choice of all the other oils. Avoid refined vegetable oils.

All cooking oils are 100% fat. Vegetable oils contain a combination of saturated, monounsaturated, and polyunsaturated fats in varying proportions. There is no such thing as a saturated-fat-free oil or one containing purely monounsaturated or polyunsaturated fat.

One study may contradict another study concerning the health benefits or negative results of one oil or another. One fact is agreed upon by most studies. Consuming products that have saturated fat has been linked to a very long list of diseases. The bottom line is to cut the fat. If oils are required for cooking, cook with monounsaturated fats since studies are still finding their beneficial affects towards health for you above polyunsaturated fats.

People in the Mediterranean have been noted to develop far less heart disease than Americans, even though they drink, smoke, and even consume as much or more saturated fat than Americans! What are they doing different? Their diet consists of an oil they use on their vegetables, grain-rich dishes, and meats. They even dip their bread in it! It’s olive oil! Yes olive oil.

One added bonus of monounsaturated fats is they maintain HDL (high density lipoprotein) that helps prevent heart disease. Olive, peanut and canola oils are noted to be highest in monounsaturated fats. Ensure you read the Nutrition Facts label on any cooking oil. Look for the word “monounsaturated.” Look for the least amount of saturated fats and the most monounsaturated fats.

WARNING: ENSURE you use “cold pressed” olive oil! Use all cooking oils sparingly!

Why are people who live by the Mediterranean Diet, healthier than Americans despite their high tobacco consumption, low exercise level, and modest health-care system?

The Mediterranean Diet is a diet low in meat, but high in cereal, fruit, grain, legumes, monounsaturated fats, nuts, and vegetables. Recent French Study found that the Mediterranean Diet after a heart attack was 70 percent more life-saving than the Standard American Diet (low-fat diet-less than 30 percent fat calories). Some Harvard Researchers favor the Mediterranean Diet over the Standard American Diet.

A research effort, called the Seven Countries Study, examined 12,763 men ages 40 through 59 in the Netherlands, Finland, Italy, Greece, Croatia and Serbia, Japan, and the United States. Ten years after their initial screening, the study reported several important results:

Mediterranean groups had lower death rates from all causes than the northern European and American groups.
Lower mortality from coronary heart disease in the Mediterranean countries.
Men at the peak of their lives (45 years) have longer life expectancies in Greece than in any other European or North American country despite their high tobacco consumption, low exercise level, and modest health-care system.

The Mediterranean Diet is based on traditional eating patterns evolving over centuries in Greece, Italy, North Africa, Southern France, Spain and several Middle Eastern nations. All share a general pattern of cooking and ingredients. The diet is rich in fruits, vegetables, legumes, and grains. The principal fat is olive oil! Lean red meat is eaten only a few times a month and in small portions. Eating foods from animal sources – namely dairy products, fish, and poultry is low to moderate.

Wine is drunk with meals. Plenty of crusty country-style bread is enjoyed with each meal. The major fat used in the Mediterranean Diet is olive oil! Olive oil is primarily a monounsaturated fat, which is noted to lower harmful low-density lipoprotein (LDL) blood cholesterol and may increase good high-density lipoprotein (HDL) blood cholesterol. Olive oil isn’t the only key to a healthy diet.

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Here are some Mediterranean Eating Tips:

Switch to olive oil (extra virgin).
Avoid butter and margarine. There is nothing wrong with putting olive oil on toast or whole grain bread.
Cut meat consumption. If you do eat meat, ensure it’s lean. Try small portions of poultry or fish with plenty of vegetables.
INCREASE fruit and vegetable consumption.
Eat plenty of whole grain bread. The darker the better (ingredients not burnt).
Eat a salad at the beginning and end of each meal.
Wine at each dinner meal. It’s been noted that a couple glasses of wine each day may protect against coronary heart disease.

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Pasta: Pasta is found in many cuisines throughout the world like Italian lasagna, Chinese lo mein, Greek pistachio, and Jewish lokshen kugel. Did you know pasta isn’t fattening? Pasta itself provides approximately 110 calories per ounce, but the fattening stuff is what you add to the pasta (butter, cheese, oil, tomato sauce, and ground beef.)! Pasta is rich in copper, iron, magnesium, manganese, niacin, phosphorus, protein, riboflavin, thiamin, and zinc. Pasta is easily digestible, low in fat and low in sodium. Eat some pasta but watch what you put on it!

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Popcorn: Eaten as a healthy snack, plain popcorn (no butter and salt) compared to beef provides 67% as much protein, 100% as much iron, and an equal amount of calcium. One and a half ounces of plain popcorn supplies as much energy as two eggs without the fat and cholesterol.

Plain fiber packed popcorn is great for snacking versus those potato chips, cheese crackers and other snacks that are high in saturated fat, cholesterol, sodium, and sugar. Try hot air cooked plain popcorn instead of oil cooked or prepackaged microwave popcorn. When you go to the movie theater or the stadium to watch baseball, football, soccer or any other sport, ask the vendor what kind of oil the kernels are popped in. Coconut oil is the preferred and healthy cooking oil for popcorn.

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Rice: Rice is not only delicious, but it’s filling and good for you. Rice contains only a trace of fat, a source of complex carbohydrates, is cholesterol free, and has approximately 164 calories per cup. Brown rice still has the outer kernel or outer covering which makes brown rice higher in fiber and nutrients than white rice.

In the one study, Dr. Walter Kempner at Duke University, Durham, North Carolina, developed the Rice Diet. Rice was the staple food; fruits and then vegetables were later added to the diet. The Rice Diet produced weight-loss, reversed and cured kidney ailments, as well as helped remedy high blood pressure! If you desire to try the Rice Diet, read as much as you can concerning this diet and seek your physician’s advice.

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Skim Milk: One cup of skim milk has only a trace of fat. One cup of 02-percent-fat milk has 05 grams of fat, while 01 cup of whole milk has 8 grams of fat.

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Starches: Eat more starches (complex carbohydrates). Starches aren’t fattening and can lower your cholesterol by diluting the fat you eat. Eat more starches like beans, grains, and root vegetables.

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Yogurt: One-half cup of plain yogurt provides between 45 to 80 calories depending on the brand you purchase. Yogurt could be a great way to lose weight; just be careful which brand you purchase. READ the Nutrition Facts! Yogurt with its active cultures, make it digestible for people with lactose intolerance. Yogurt with its active cultures are also noted for their anti-bacterial properties.

Eating yogurt helps increase your body’s levels of interferon, which is a powerful immune-enhancing hormone. Yogurt contains L-acidophilus. L-acidophilus has been noted to significantly decrease the incidence of vaginal infections in women who are prone to them. ENSURE the yogurt you purchase states the following on the label: “made with live and active cultures.”

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ANTI-FAT FOODS AND SPICES!

According to Isabelle Martin, author of Foods That Make You Lose Weight or Negative Calories, the following foods can be labeled as ANTI-FAT FOODS because they burn as many calories as they supply. These foods contain 75 to 95 percent water and an average of 25 calories an ounce. So what are you waiting for, eat up!!!

Spices stimulate the digestive juices and contribute to the to the DESTRUCTION OF FAT. Hot Mustard in particular can temporarily speed up the metabolism as much as 07 to 08 hours. Research has indicated that the metabolic rates goes up ten (10) percent after a meal. This is called the “thermic effect”. The lower the fat content the higher the “thermic effect.” This “thermic effect” can double if you do some light exercise one-half hour after you’ve eaten. A study conducted at Stanford University showed that light exercise burns 2000 calories per week, speeds up weight loss and is good for your heart.

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ANTI-FAT FOODS: Artichoke, Asparagus, Beets, Broccoli, Cauliflower, Celery, Chicory, Cucumber, Dandelion, Endives, Green Beans, Green peppers, Green Cabbage, Horseradish, Lettuce, Onion, Radish, Spinach, Swiss Chard, Turnip, Watercress, and Zucchini.

As a matter of fact, most of the fruits and vegetables in EAT THE RIGHT STUFF may be considered FAT-FIGHTING FOODS, as long as your diet is low in fat and consists of the foods that are listed above. The vegetables and fruits in this section are all very low in fat content and provide a deluge of other health benefits for you now and are a good healthy investment for your future. A healthy diet, drinking good, clean, contaminant-free water, and exercise go hand-in-hand.

WARNING: SEE YOUR DOCTOR prior to any dieting or exercise plan.

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ANTI-FAT SPICES: Basil, Clove, Fennel, Garlic, Mint, Parsley, Sage, Savory, Tarragon and Thyme.

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Eat The Right Stuff Other Tasty Foods!