Twenty-Five Ways To Eat More Vegetables

25 Ways To Get Your Family To Eat More Vegetables

25 Ways to Get Your Family to Eat More Vegetables Reviewed by QualityHealth’s Medical Advisory Board Nutrition experts say the best diets include 5 to 13 servings of vegetables every day. But how do you get that message across to kids and other family members, who might not agree?

Well, you can sneak veggies into food. But there are ways to inspire kids, and adults, to eat them on their own. Experimental psychologists at Stanford University found that when preschool children read storybooks that include information about the importance of eating a varied diet?and how their bodies digest food and use nutrients?they not only grasp the concepts but are more likely to voluntarily eat more vegetables. Another good way to encourage healthy eating habits is by example, so be sure you’re eating plenty of veggies yourself.

Here are 25 ways (including being sneaky) to help your family enjoy more vegetables at every meal, and snack time, too:
1. Try the same vegetable in different forms. For instance, family members who don’t like vegetables cooked may prefer to eat them raw or just lightly steamed.
2. Jazz up vegetables with “finishing flavors,” such as lemon juice, garlic heated in olive oil, chopped toasted almonds or walnuts, or Parmesan cheese.
3. Stir a little drained, grated zucchini into pancake, waffle, muffin, biscuit, or quick-bread batter.

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Is Tofu A Perfect Health Food?

Tofu: Perfect Health Food…or Not?

Reviewed by QualityHealth’s Medical Advisory

Board Soybeans are unique among legumes because they are rich in high-quality plant protein, as well as in phytoestrogens (plant estrogens) such as isoflavones, that can mimic estrogen and have hormone-like effects in your body. Isoflavones are found in varying amounts in tofu and other soy products such as mature dried soybeans, young green soybeans (edamame), soymilk, and other dairy alternatives made from soybeans.

Substituting soy foods, such as tofu, for some of the meat normally consumed in the average American diet has been hailed as a heart-healthy habit that may reduce serum cholesterol levels and help the heart in other ways. Soy foods have also been associated with decreasing symptoms of menopause, such as hot flashes, protecting against some forms of cancer, and improving bone health.

But at the same time, soy foods have also been linked to an increased risk of various types of cancer and other health issues. The Good News Studies of Asian and Asian-American women have linked higher soy intake in adults to a lower incidence of breast cancer, and even more substantial decrease of risk in women who also consumed soy throughout childhood and their teen years.

A Korean women’s study also linked the regular use of soybeans and tofu in the diet to a lower incidence of stomach cancer, while a University of Hawaii multi-ethnic study found that a high intake of phytochemicals found in soy foods may reduce the risk of endometrial cancer.

An analysis of the Shanghai Women’s Health Study, published in a March, 2013 issue of the Journal of Clinical Oncology, revealed that those with a higher intake of soy foods lived longer on average after a lung cancer diagnosis than those with a low intake of soy foods.

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Set Point Theory: Losing Weight for Some Women Can Be Tough

Why Shedding Pounds Is Tough for Some Women

You’ve been dieting diligently to try to lose some weight but the scale won’t budge. It may not be that you aren’t working hard enough; your body’s ability to regulate itself may be sabotaging your efforts, says psychologist Margo Maine, PhD, FAED, CEDS and author of The Body Myth. Produced by fat cells, leptin communicates to your brain that the body is hungry. Low levels of leptin and hunger pangs seem to go hand in hand.

The Set Point Theory Explained

Maine says that according to a concept called the “set point theory,” each person has a specific weight range where her body is genetically programmed to stay. This means that if you increase or decrease your food intake, your metabolism will adjust to keep you steady, since this is where your body is happiest. As a result, on the weeks when you overeat, your body compensates by burning more calories so you don’t go above your comfort zone, while during those times when you carefully watch what you eat, your metabolism adapts by slowing down to conserve calories thus preventing it from dipping below that set point threshold.

You May Be the Victim of Too Much Dieting

All of this is especially frustrating for women attempting to lose weight but finding that in spite of their best effort, they can’t get move below their “normal” range. Further complicating the situation is a problem that develops as a result of too much dieting over the years. A Diet Trap occurs when you have unintentionally confused your body’s set point because of earlier habits. If you’ve been a yo-yo dieter?withholding food for periods to get desired results but not being able to permanently keep off the weight?it may be that you’ve trigger your metabolism to stubbornly cling to every calorie because it’s fearful of going into starvation mode.

“For this reason, I tell high school and college age students that the easiest way to develop a weight problem forever is to diet as a teenager,” Maine says. A Lifetime of Weight Loss Frustration Once the set point is adjusted, it may never go back to the way it was.

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