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Here are a few examples of what you may observe by keeping a journal: - You ate the wrong foods when you are stressed, at work, or at parties.
- You ate 500 calories over your daily allowances - You ate a food which is on your allergy list - Instead of eating a healthy breakfast, you just grab a cup of coffee and go - You ate out and got sick afterwards - You are skipping meals What you find out may surprise you. This awareness of your habits will lead to positive changes. One simple change can make a huge difference in your well-being. Don't be overwhelmed, just look at your journal with objectivity and start to see where you can make a change. Start with one thing. Once you do, and feel great about the result, move on to the next one, and so on.
Sample Menus The following menus have been designed to show you how you can plan and vary your meals while still staying within your recommended daily calories. Please feel free to adjust them to your preferences. Most of the recipes are based on the right amount of healthy fat, so you don't really have to worry about the amount. Feel free to use smaller portions of soups, salads, or vegetables recipes for snacks. If you need to lose weight, remember to consult your physician or registered diet.i.tian. Discuss what is appropriate for your personal situation. Do not guess on your own, or you can jeopardize your health.
Subst.i.tutions Sometimes it may be hard to find certain ingredients. What if you just ran out of one ingredient while preparing a dish, you are allergic to one ingredient and need a subst.i.tution, or you want to reduce the calories of a recipe? The following subst.i.tution list will be very useful during those times. Use simple judgment to choose the right subst.i.tution, depending on the application. Keep in mind every ingredient has a specific function in a recipe and making subst.i.tutions may alter the recipe. Baking is particularly a concern since it is all about chemistry. You may have to try a recipe many times before finding the right balance. Bes sure to take notes so you can remember what you did, especially when it turns out great!
Subst.i.tution List When baking, these subst.i.tutions do not necessary work well by themselves. Usually other ingredients from the recipe need adjustment. Unless you have a lot of time on your hands for trial and error, do not attempt to create baking recipes but rather use those already available in cookbooks in specialty stores or over the Internet.
References and and Resources References Dunne, Lavon J., Nutrition Almanac Nutrition Almanac, Fifth Edition. McGraw Hill Companies, 2001.
Evans, Lee K. and Chris Rankin, Giant Book of Tofu Cooking Giant Book of Tofu Cooking. Sterling Publishing Co., Inc., 2000.
Lorig, Kate and David Sobel, Living a Healthy Life with Chronic Conditions Living a Healthy Life with Chronic Conditions. Bull Publishing Company, 2006.
Pappa, Apostolos and Marie-Annick Courtier, The Saint-Tropez Diet The Saint-Tropez Diet. Hatherleigh Press, 2007.
Resources American Diabetes a.s.sociation ATTN: National Call Center 1701 North Beauregard Street Alexandria, VA 22311 800-DIABETES (1-800-342-2383).
www.diabetes.org American Dietetic a.s.sociation 120 South Riverside Plaza, Suite 2000 Chicago, IL 60606 800-877-1600.
www.eatright.org American Heart a.s.sociation 7272 Greenville Avenue Dallas, TX 75231 800-AHA-USA-1 (800-242-8721).
www.americanheart.org National Osteoporosis Foundation 1232 22nd Street N.W.
Washington, D.C. 20037 800-223-2226.
www.nof.org National Osteoporosis Society www.nos.org.uk International Osteoporosis Foundation www.iofbonehealth.org