Weight Control And Diet Info

  • Minimize or Eliminate
    Your Intake of The Foods Above,
    And Control Your Weight For Life

  • by Cindy-Jones Shoeman, Natural News.com

    Milk isn't always bad. Mother's milk -- that is, human milk -- provides a growing infant with all the nutrition he needs for the first six months of his life. In fact, human breast milk is designed by nature to be the perfect food for human infants. Similarly, cow's milk is designed by nature to be the perfect food -- for calves, not for human beings.

    According to Robert Cohen, Executive Director of the Dairy Education Board and NOTMILK.com, cow's milk consumption is to blame for a variety of health woes, including the following:

    breast cancer
    diabetes (both diabetes mellitus and juvenile diabetes)
    kidney stones
    heart disease
    multiple sclerosis
    rheumatoid arthritis

    So why is cow's milk so bad, and how does it cause all of these and other health problems?

    According to Vivian Goldschmidt, founder of Save Our Bones, there are a variety of myths surrounding milk consumption. One of the first myths, she says, is that drinking milk creates healthy bones because of the calcium found in the milk. However, the animal protein found in milk actually depletes the human body of calcium, exactly the opposite of what milk drinkers expect it to do.

    In much the same way, she also dispels another milk myth, that drinking milk will help reduce bone fractures. She cites sources that show that higher milk consumption can actually be linked with an increase in bone fractures. Further, she also states that milk is a "processed food." Milk is pasteurized and homogenized, and the cows that produce the milk are given hormones and antibiotics (which, of course, wind up in the milk). Goldschmidt then links hormonal additives to cancer.

    Ultimately, Cohen, Goldschmidt and hundreds of others want Americans (and, in fact, every human being on the planet) to get this message: Say 'No' to Milk!

    Cindy Jones-Shoeman is author of Last Sunset and is a feature writer at Suite101 specializing in environmental issues, vegetarianism, and sustainable lifestyles.
  • Eating more than three egg yolks per week could be as damaging to your health as smoking cigarettes, a Canadian study has revealed.

    The cholesterol found in egg yolks accelerate atherosclerosis - otherwise known as coronary artery disease, where cholesterol builds up in the arteries - at almost two-thirds of the rate of smoking.

    In turn this build-up increases the risk of stroke and heart attacks.

    The study was carried out by Canadian researchers and examined 1,231 patients with an average age of 61. It took place at London's Health Sciences Centre's University Hospital where patients were attending vascular prevention clinics.

    Ultrasound was used to establish a measurement of total plaque area and questionnaires were filled out regarding their lifestyle and medications including pack-years of smoking (number of packs per day of cigarettes times the number of years), and the number of egg yolks consumed per week multiplied by the number of years consumed (egg yolk-years).

    "It has been known for a long time that a high cholesterol intake increases the risk of cardiovascular events, and egg yolks have a very high cholesterol content," said Dr. Spence, the Director of the Stroke Prevention and Atherosclerosis Research Centre (SPARC) at the Robarts Research Institute, in a statement.

    "What we have shown is that with aging, plaque builds up gradually in the arteries of Canadians, and egg yolks make it build up faster - about two-thirds as much as smoking."

    Consequently, whole egg consumption should be limited to three per week.

    More Egg News
  • fructose-overload-infographic
  • noMeatLogo

    Going meatless even once a week may reduce your risk of chronic preventable conditions. Add healthy, environmentally friendly, meat-free alternatives to your diet. If you do eat meat, we strongly recommend grass-fed, hormone-free, locally-raised options whenever possible.

    LIMITS CANCER RISK: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer.

    REDUCES HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%.

    FIGHTS DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.

    CURBS OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.

    INCREASES LIFE SPAN: Red and processed meat consumption is associated with decreases in total mortality, cancer mortality and cardiovascular disease mortality.

    IMPROVES YOUR DIET. Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.

    2. Do I need to worry about getting enough protein?
    No. Protein deficiency is very rare, even in full-time vegetarians. As long as you are eating enough calories to maintain a healthy weight, and following the USDA’s healthy diet guidelines, you are almost certain to get enough protein.

    3. Should I avoid exercising if I am not eating meat?
    There's no need to avoid exercise. A healthy meatless diet will provide more than enough energy, protein and other nutrients to fuel all of your usual activities including your workouts.

    4. What about eating out?
    As more and more people are choosing meatless lifestyles, it?s getting easier to find meatless options on restaurant menus. Most restaurants now offer at least one vegetarian entree. Indian, Asian and Mexican restaurants usually have many meatless options.

    5. Should I cut fats completely out of my diet?
    No. While Americans eat too much dietary fat in general, fat remains a crucial nutrient. Diets low in saturated fatty acids and cholesterol are associated with low risk and rates of coronary heart disease. Foods high in monounsaturated and polyunsaturated fat include seeds, flaxseed, nuts, nut butters and oils including olive, sesame and canola.

    Going Meatless: A Guide To Getting Started

  • saleInfographic

"Well, now that you've told me what I SHOULDN'T eat,
tell me what I SHOULD eat!"

In a word: FIBER.

The American Heart Association recommends that adults eat 25 to 30 grams of fiber every day, but the typical American gets only half that much. Soluble fiber (oat bran, fruits, vegetables, nuts and beans) helps regulate cholesterol, which is important to your heart. Insoluble fiber (wheat bran, whole-wheat bread and most vegetables) helps keep your digestive system happy and “regular.” And eating lots of foods containing these two types of fiber is a great way to reach and maintain a healthy weight, since they fill you up on fewer calories.
Whole Grain Breads
Eating only white bread makes you hungry again sooner (and more likely to eat more at the next meal) than whole-grain bread. Besides, whole-grain bread tastes a whole lot better. Ideally, look for breads that provide 3 or 4 grams of fiber per serving. These will list “whole grain” or “whole wheat” (not just “wheat”) as the first ingredient.
Dark Pasta
Take inventory of your pantry and replace most of the white, refined foods (white bread and bagels, white pasta, white rice, white flour, sugary cereals) with whole, high-fiber brown foods (whole-grain breads and bagels, whole-wheat or quinoa pasta, brown rice, whole-wheat flour, oatmeal and whole-grain cereals).
Veggie Snacks
1_veggieSnacksA beautiful platter of crisp broccoli, carrots, celery, cauliflower and peppers, plus a low-fat black bean or yogurt dip (with lemon juice, thyme, oregano, parsley and pepper), is a virtuous treat that will boost your fiber intake and curb the munchies during that crucial interval between school or work and dinner without spoiling your appetite.
Vegetable Entrees


Instead of planning meat-centered dinners, start with what vegetables you want and use them to fill half your plate. You’ll increase your fiber and most likely cut your calories when compared to the typical meat-centered meal. A baked potato (regular or sweet) with healthy toppings like ground turkey or diced tomatoes is a great place to start.


Black beans in a wooden spoon. Close-up.

Black beans, pinto beans, cannellini beans – take your pick and enjoy them in soups and chilis, tacos, salads, cassoulets and other dishes. Beans are incredibly high in fiber – one cup gives you about half a day’s recommended intake, and fills you up with fewer calories than meat. One study found that people who ate beans weighed seven pounds less than those who didn’t.

High-Fiber Cereals

Check the fiber content on your breakfast cereal: As with bread, look for whole grains as the first ingredient. If there’s only a gram or two of fiber per serving, you can do better. A cup of raisin bran provides about 7 grams of fiber. Kashi Go Lean provides 10 grams per cup. Want to go hard core? Half a cup of Fiber One packs a whopping 14 grams of fiber.

More Fruit


Add a banana or a cup of strawberries to your breakfast — either one will add at least 3 grams of fiber to your daily total. And eat an apple a day: A whole apple, with the peel, provides nearly 4 grams of fiber, compared to zero in a glass of apple juice. Which might explain the rumor about how eating an apple a day keeps the doctor away!

More Water


Sodas, diet drinks, coffee drinks, milkshakes, juices, energy drinks and cocktails account for about 21 percent of the average American’s total calories consumed each day. That’s too much: To keep your weight in check, cut back liquid calories to no more than 10 percent of your total daily calories. Make water your main beverage.

By Dr. James Beckerman


In addition to his role as a Providence Medical Group physician in Oregon, James G. Beckerman MD., FAAC, is author of The Flex Diet: Design Your Own Weight Loss Plan (click to order).