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26th-May-2008 01:02 am(no subject)
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6 Reasons to Eat Your Vegetables
By Jude Buglewicz

If you're like most Americans, you're probably eating only three servings of fruits and vegetables a day, if that. Big mistake. Research shows that the more veggies you consume daily, the better off you'll be, in terms of overall health and body weight. Aim for five to nine or even 13 servings of fruits and vegetables a day. Here are six reasons why.

1. Helps you lose weight. Since fruits and vegetables have a lot of fiber, the more of them you eat, the fuller you feel. The beauty is that they're low in calories, so you wind up satisfying your appetite without exceeding your daily calorie allotment. Recent studies show that increasing your fiber intake by as little as 14 grams a day can result in weight loss of just over 4 pounds in 4 months. It's the fiber in the fruits and veggies that does it, which is why it's better to eat the whole carrot or apple than to drink carrot or apple juice.

2. Fights cancer.
In a comprehensive review of the best research on fruits, vegetables, and cancer by an agency for the World Health Organization, the authors concluded that eating more vegetables "probably lowers the risk of cancers of the esophagus and colon-rectum" and "possibly reduces the risk of cancers of the mouth, pharynx, stomach, larynx, lung, ovary, and kidney." Cooking certain veggies increases the body's ability to absorb cancer-fighting antioxidants—especially carotenoids (found in carrots). In fact, your body can absorb up to five times more carotenoids from cooked and mashed carrots than it can from raw carrots, according to a study led by Dr. Sue Southon of the Institute of Food Research in Norwich.

3.  Promotes heart health. A 14-year-long Harvard study of nurses and other health professionals found that the more fruits and vegetables a person ate daily, the lower that person's chances were of developing heart-related health problems like heart attack and stroke. People who ate more than eight servings of fruits and vegetables a day were 30 percent less likely to have cardiovascular problems. For every extra fruit or vegetable serving a person ate each day, that person's heart disease risk dropped by 4 percent.

4. Lowers cholesterol. According to a study by the National Heart, Lung, and Blood Institute, people who ate more than four servings of fruits and vegetables a day had much lower levels of LDL or "bad" cholesterol than those who ate fewer servings.

5. Reduces bowel problems. The fiber in fruits and vegetables relieves constipation and helps prevent diverticulosis and colon disease.

6. Improves vision. Eating your vegetables may help prevent vision problems associated with aging. The antioxidants in veggies (particularly dark-green leafy ones) fight damage from free radicals that harm the eyes and can lead to the development of cataracts (clouding of the eye's lens) and macular degeneration (damage to the center of the retina).

Source: © Beachbody.com
26th-May-2008 12:06 am(no subject)
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Put off for one day and ten days will pass.
— Korean Proverb

Why Korean Women Don't Get Fat

By Cecilia H. Lee

I would be lying if I said that there were no fat people in Korea. But being overweight in Korea is unusual and obesity is virtually unknown. You may ask, "What's the secret?" I like to think it's good genes, but the real secret is the traditional Korean diet.

Traditional Korean cuisine has always been based on the natural environment. Being a peninsula, the country is surrounded on three sides by oceans, almost 70 percent of the land is mountainous, and various rivers flow down from the mountains' slopes. So, as you can figure, there is no shortage of seafood available; and several fish, mollusks, and sea creatures make their way to the dinner table. From the mountains, various wild and cultivated vegetables and fruits are available.

According to Korean nutritionists (albeit a bit on the biased side), the Korean diet is well-balanced in nutrition, weight control, and cholesterol intake. But traditional cuisine was not developed with just nutrition in mind; Koreans have always considered the idea of balance, a sense of well-being, and a spiritual peace as accompaniments to their meals.

Vegetable Mixed Noodles (Yachae Gooksu) (Makes 4 Servings.)

About 1 lb. dried somen (4 bundles)
Vegetable oil (I like canola.)
2 cloves garlic, minced
3 carrots, coarsely shredded
3 small zucchini, thinly sliced crosswise
3 green onions, coarsely chopped
2 Persian or Kirby cucumbers, coarsely shredded
Toasted sesame seeds, for garnish
Black pepper (optional)

1/3 cup soy sauce
2 Tbsp. Asian sesame oil
1-1/2 Tbsp. sugar

In a large saucepan of boiling salted water, cook the somen until al dente, about 4 minutes. Rinse under cold water. Drain well and divide the noodles into 4 large bowls.

In a large skillet, heat about 1 Tbsp. of the vegetable oil. Add the garlic and carrots and cook over high heat for about 2 to 3 minutes. Add the zucchini and cook, stirring occasionally, until just slightly browned. Turn off the heat, add the green onions, and toss.

In a small bowl, combine the soy sauce with the sesame oil and sugar, and stir until the sugar, is dissolved.

Pile the vegetable mixture on the noodles and drizzle the soy mixture on top. Top with the cucumbers, and garnish with sesame seeds and black pepper, if desired. Serve immediately.

Variations: If you're feeling more adventurous, feel free to experiment with other vegetables. Various mushrooms, onions, peppers, and sprouts work well.

Source: © Beachbody.com
29th-Sep-2006 01:50 am - 25 Secrets of Very Fit People
new day new start, default, balance
1. Keep a water bottle with you at all times and drink from it often. Water *is* the drink of choice, but if you don’t enjoy plain water, than liven it up! Try portable single-serve packs of Crystal Light, Propel, Diet Ice, Reebok Water, Vitamin Water or some other form of healthy fluid intake with minimal or zero calories.

2. Look at exercise as a pleasure and privilege, not a burden or chore. Think positively about the changes regular exercise will produce. Rather than obsessing about your next meal, get excited about your next workout!

3. Think twice before deciding what to eat and why, making sure that it is healthy and will provide you good nutrition, fill you up, and give you long-term energy.

4. Measure intake based on activity, not how you "feel." Need should mandate intake, not mood, emotion, or your present company.

5. Eat well-balanced meals and remember that excessive calories, even if they are fat-free and high protein will turn to excess weight! No matter what the latest fad diet, extra calories equals extra weight!

13th-Sep-2006 03:16 pm - Why You Need to Drink Water
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10 Reasons Why You Need to Drink Water

By Steve Edwards

You hear that you need to drink water constantly but rarely hear the reasons why. Sure, you know that you need to stay "hydrated" but you may not really even understand what this means. Let's delve into the meaning behind hydration and just why you need to drink so much plain "boring" water.

  1. Your body is made up primarily of water. When properly hydrated, about two-thirds of your body is water. Muscle tissue is even higher, at around 70 percent, while fat is less. Muscle powers your body and fat protects it. Put two and two together and you may surmise that water is vital to the things that make your body do stuff. When you don't have enough water, your performance declines in a state we call dehydration. Get too dehydrated and your body will no longer function, which isn't too surprising if it's low on a nutrient that makes up 65 percent of it.

  2. You don't need to drink 65 percent of your weight in water each day. This is because, one, if you've lost all the water in your body, you'd be dead; but also that water makes up most of all living things on our planet. Since we eat living—or recently alive—things we get some of that water. When we cook things, they lose their water. This means, the more whole raw foods you eat, the less water you need to drink. Fruits and veggies lead the group of water-rich foods and contain around 95 percent water. If you eat a lot of plants, you can drink less water.

I hope I've sold you on the importance of drinking water.

Source: © Beachbody.com
bbt: sheldon; bazinga!

Pop quiz: Which of the following types of body fat is most harmful to your health?

  1. Underarm fat
  2. Hip, thigh, and buttock fat
  3. Abdominal fat
  4. None of the above
  5. All of the above
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