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Recipes
Country
Chicken Casserole
Quick
Lasagna
Giant
Chicken Poppers
Chicken
Cannelloni
Mango
Mania |
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| Product Reviews |
| Amy's Organics Burritos - Whenever these baby's go on
sale I stock up. They're delicious and the cheese-free ones are perfectly
compatible with the UnDiet. The tortilla is made with organic whole wheat
flour with your choice of bean and vegetable or all bean fillings. Since
the filling is mostly Starchbean I find that my UnDiet is much improved by
placing a spoonful of fresh salsa on the burrito before each bite. You'll
find Amy's products in the frozen section of most health food stores.
Tip: After nuking burritos for half the recommended time, cut them in half
and nuke for the remaining time. This prevents the ends from being too hot
while the center remains ice cold. |
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July 2001 Update
In This Issue
New Recipes
UnDiet Toolbox: Getting Through Menopause Without Sacrificing
Your Hips
New & Updated Links -
Added past Free Stuff links - also new sources for UnDiet compatible
foods, fitness, and info - some changes at your old favorites - what's on
sale and where to find it.
Free Stuff - food samples
Tips & Tricks: Calcium Promotes Weight Loss
$$$aver: Pasta
Resources - where to find info & products mentioned
in this issue
Product Reviews: Amy's Organics Burritos
UnDiet Answers Your Questions: \
 Related
Links
Save up to 75% and get free shipping! Stock up and save on best selling
nuts and snacks, while supplies last. Type in SHIPFREE at checkout - expires
7/31.
 Huge Summer Sale
at Fogdog.com! The summer savings you've been waiting for are here! Shop
the hottest deals on apparel, footwear, baseball equipment, cycling &
more!
Added past Free Stuff links.
Related Links
Great American
Products - Lots of you have been asking where you can get UnDiet approved
meal bars and protein shakes - this is the place. They even have a low-carb
section! Besides sugar-free and low-carb products they're an excellent resource
for workout information, detoxing, as well as all kinds of weight loss resources.
Whether you're trying to lose weight, suffer from aches and pains, or seeking
to improve your overall health, Great American Products has an all-natural
solution for you.
Just Her Sports is an
online sporting goods store for women of all ages. Girl's and women's sports
equipment, accessories, apparel, books and videos - all at affordable
prices. You'll also find a wealth of information on women's sports and
women's health.
Low Carb
Bread Recipes try the Ginger Loaf or the Low-Carb Tortilla/Wrap.
Organics Direct
will deliver the finest quality organic vegetarian produce to your home or
workplace - anywhere on the UK mainland.
Choose from over 450 certified organic products from their award-winning
fresh fruit and vegetable boxes to dairy products, hand made breads, fresh
pizzas, groceries, award-winning wines and beers and even GM-free baby foods.
$$$avers
You'll save twelve cents a pound when you purchase pasta in plastic bags
instead of boxes.
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UnDiet Toolbox
Getting Through Menopause Without Sacrificing Your Hips
This month's UnDiet Tool was motivated by the following e-mail message.
"I am 44 years old and even though I've been watching my diet and exercising
4-5 days a week, over the last year I've put on about 10 pounds, especially
around my stomach and hips.
I read an article which says that dieting and exercise are not always successful
during the menopausal years. Scary!
It also said that, "phytoestrogens are similar to estrogen, and when included
in the diet in significant amounts, have an overall leveling effect on the
hormones." It also said that soy products are good sources of phytoestrogens.
I would like more information about weight loss during pre-menopause, as
well as more about the benefits of soy and some meal ideas and recipes."
Bonnie Berk, RN, BS, CES, CPFT - Global Health & Fitness' Maternity Fitness
Expert answers this question with some comments from the UnDiet.
You are not alone in your concerns about weight gain during the pre-menopausal
years. I disagree with the article's assertation that diet and exercise won't
have a positive effect at this time of your life. However, you may need to
make some changes to counteract the decrease in metabolism that accompanies
aging and hormonal changes.
You are exercising 4 to 5 days a week, but what kind of exercise? (UnDiet:
I recommend power-walking, stationary cycling, or some other low-impact aerobic
exercise for 40 to 60 minutes 6 to 7 days a week.)
I would also suggest strength training 2 -3 days a week. Make sure that you
work in a range where you are able to do 12-15 reps and 2 sets of each exercise.
If you are unfamiliar with weight training GHF can develop a customized program
for you or you can work with a personal trainer to get you started. You can
also do resistance exercises in water, Yoga, resistance bands ... So find
a resistance workout you like and stick with it. Better yet find 2 to 3 types
of workouts, which should keep you from getting bored.
You will also want to include flexibility training almost every day to avoid
injury and keep your muscles healthy. Flexibility is truly the fountain of
youth! Yoga is a wonderful way to perform resistance exercises and increase
flexibility at the same time. Look for a class in your area or check out
tapes that are available. (UnDiet: Or check out GHF's flexibility section
to learn how to implement a safe, effective stretching program into your
exercise routine.)
As far as diet, try keeping a food diary, such as Protrack, GHF's fitness
tracking software (UnDiet: to make sure you are not ingesting more sugars
than you think you are, mixing food groups, etc.)
(UnDiet: These years of hormonal changes sometimes require some special dietary
changes. You may find that one or more of the following will start the needle
on your scale moving downward:
-
less Starches
-
don't eat after 5 or 6pm
-
eat nothing but raw foods after 5 or 6pm
-
use low calorie fillers - check out the following issue of the Step program
http://www.undiet1.com/stepbystep/fillers.html
-
utilizing the power of living foods - another Step issue http://www.summerdetox)
Stay away from desserts that are high in sugar. If you need more than a piece
of fruit to satisfy your sweet tooth, try a granola bar or lowfat frozen
yogurt. The desserts available to diabetics (Estee) are also a good choice
since they are low in sugar and fat.
Raw vegetables are also a good thing to munch on, so keep plenty around.
Be sure to drink 8-10 glasses of water a day as well. (UnDiet: if at least
50% of your diet is raw Fruits and veggies drinking a beverage 10 to 20 minutes
before each meal and 2 hours after each meal as well as during and after
exercise will fulfill your bodies liquid needs.)
You asked about soy as an alternative to estrogen replacement therapy. Research
has shown that increasing the soy in your diet will help lower your risk
of both breast and colon cancer. Soy also increases bone density and helps
to reduce bone loss as you age. Researchers recommend ingesting at least
40 grams of soy per day. In addition to tofu and soy foods on the market,
powdered soy formulas are available at most health food stores. Fat-free
soy milk is also a good alternative. (Note from UnDiet: fat-free soy milk
tastes like chalky water and besides, regular soy milk contains very little
fat.)
I hope that this information was helpful. Any new exercise and eating plan
takes at least 6 weeks to measure the effects. So be patient and stick with
it - the benefits will be worth the "weight"!
Best Wishes,
Bonnie Berk |
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Tips & Tricks
Calcium Promotes Weight Loss
According to a study by Michael Zemel, Ph.D. and Paula Zemel, Ph.D. at the
University of Tennessee calcium was found to be linked to the release of
hormones that help maintain metabolism and blood circulation. When your diet
is low in calcium these hormones stop the breakdown of fat and instead induce
the body to store more fat cells. A diet high in calcium helps to burn calories
that would otherwise be stored as fat. To speed weight loss Dr. Michael Zemel
recommends 1200 to 1600 mg. of calcium daily which could be obtained through
3-4 servings of low-fat yogurt, skim milk or cheddar cheese or in the form
of a supplement such as
Calcium
600mg w/ D
While Dr. Zemel notes that calcium is not a magic weight loss pill, when
combined with a minimal decrease in caloric intake, calcium can have
an impact on weight loss. |
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Resources
Getting Through Menopause
Global Health & Fitness
strength training and flexibility advice - Protrack software.
EthnicGrocer.com
 boxed
tofu and a wide selection of other soy products.
Osteo
Assist
Gourmet Fat Blaster
Bars in chocolate and peanut butter flavors.
Female
Harmony supplement
Calcium Promotes Weight Loss
Calcium/Magnesium Tablets
Product Reviews
Amy's Organics
this link will give you some info about their organic, vegetarian products
(their page is under major construction) but is not an online purchasing
source.
$$$avers
EthnicGrocer.com
udon noodles (whole grain pasta)
UnDiet Answers Your Questions
Indian
Harvest has a large selection of delicious soups, many on sale.
Anne’s Country Gourmet Soups - Corn Chowder with Basil, Curried
Pea & Potato, Roasted Tomato & Lentil, and Cauliflower & Carrot
Soup.
Cream of Wild Rice Soup - overflowing with wild rice, mushrooms, crunchy
celery and onions.
Creamy Wild Rice Asparagus Soup - succulent asparagus is a rich match with
wild rice.
Black Bean Soup - with a heaping helping of organic brown rice, onions, carrots,
celery and special herbs.
Pebble Bean Chili - over a dozen differently colored beans.
Michele's White Bean Chili - the exciting taste of Tex-Mex and tender
white beans make this chili great!
Wild Rice, Leek and Potato Soup - an oh-so-delectable soup.
Vegetable Lentil Soup - just add tomato sauce (I like to use pureeed
red bell peppers in place of the tomato sauce - gives the soup an extra little
kick) and water. |
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