The Ezine For Every Woman Struggling For The Body She's Always Dreamed Of!

June 7, 2004

Issue # 38

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Contents

1. Ramblings
2. When To Eat
3. Vegetable Quiche
4. Facts about Diets

1. Ramblings

Summer is approaching fast. At least in part of the world, because here in Germany it has been raining almost constantly during the last 6 weeks and it doesn't look very promising for the near future either :-(

Because of the summer clothing and the more outdoors activities you'll probably get more body conscious. (Yes, winter time does have some advantages ;-))

One simple trick to keep your weight (and even lose a bit) is to drink a lot and regularly. Drink at least 8-10 glasses of water a day. If you find water too boring you can add a bit of lemon juice, it'll make the water much tastier without adding calories.

I personally like to drink black tea, but you probably know that it dehydrates your body (because of the caffeine it contains). That's why I started drinking roibush tea from South Africa which tastes like black tea, but has all the benefits of herbal tea. And it comes in all kinds of flavors.

2. When to Eat

Calories consumed at dinner and later are more likely to be stored as fat than those consumed in the morning or mid-day, simply because in general, we are less active at night. It is therefore very important that you eat the right balance of fat, carbs, and protein at the right times and that you do not overeat.

In addition to eating smaller meals more frequently, try to plan so that you don't eat your largest meal late at night. The body's metabolic rate has a natural cycle of highs and lows, peaking late in the day and dropping to its lowest level during sleep. It makes sense to avoid putting a large meal into your system after 8pm (in general - this really depends on when you go to bed) when your metabolic rate is beginning to slow down.

If you do feel hungry after this time, you don't need to go to bed hungry; just eat something especially healthy and in a small portion. Remember: you may want to try drinking a large glass of water to see if that helps control your hunger/cravings.

If it is not possible to avoid a late dinner, eat a small snack prior to the meal so that you don't lose control and overeat later. By sitting down to dinner pleasantly hungry rather than famished, you will make wiser food choices and likely stop eating when you are pleasantly full.

Also pay attention to the quality of the foods you eat at dinner and/or later in the evening. Since the foods you eat in the evening are less likely to be used as energy and more likely to be stored as fat, eat a well-balanced meal low in fat and low in simple carbs (sugars and processed foods) and higher in protein.

Remember that it takes up to 20 minutes for your brain to realize you are full. Eat slowly and take a break before deciding to go back for seconds; this gives your brain time to catch up with your stomach. Then decide if you really want more.

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3. Vegetable Quiche

Makes: 6 servings

Ingredients:
- 1 3/4 cups cooked brown rice
- 2 tablespoons fat-free egg substitute or 2 egg whites
- 1 cup broccoli, chopped
- 3/4 cup corn
- 1/2 cup carrots, chopped
- 3 whole mushrooms, sliced
- 1/3 cup onion, chopped
- 2 tablespoons cilantro, chopped
- 1 1/2 tablespoons flour
- 1 cup non/lowfat grated cheese
- 1 cup nonfat evaporated milk
- 1 cup fat-free egg substitute or 8 egg whites
- 2 tablespoons grated non/lowfat Parmesan cheese

Directions:
- To make the crust, combine rice and egg whites, and stir well. Coat pie pan with nonstick cooking spray (nonfat), and pat the crust mixture over bottom and sides of pan.
- Combine the remaining ingredients, stir well, and pour into crust.
- Bake at 375 degrees F for 45-50 minutes. Remove dish from oven, and let sit for 5-10 minutes.

Nutritional Information:
Serving size: 1 slice (1/6 of quiche)
Calories: 230
Fat: 1.5 g
Cholesterol: 10 mg
Protein: 25 g
Carbs: 29 g
Fiber: 3.5 g
Sodium: 350 mg

This is a sample of a GHF Diet Recipe - you'll find others by clicking here

4. Facts about Diets

The American Medical Association has revealed startling statistical information and facts about diets.

- 70% of all visits to a doctor are directly related to diets
- 70% of the deaths in the United States are from Heart Attacks, Strokes, Cancer, Diabetes
- Of the diseases above, 50% of these could have been prevented with proper nutrition
- Diabetes is 100% nutrition related.
- more than $100 billion a year is spent on Diabetes through healthcare plans.
- Reducing body fat by 10% can decrease diabetes medication by 25%.
- Women are 8 times more likely to die from their first heart attack or stroke than men due to missed diagnosis.
- Obesity is at epidemic proportions.
- In 1984 45% of the population was overweight and by 2002 it has gone up to 60%.
- Childhood obesity has gone from 25% to 40% in only 5 years.

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Marion