Jan 07 2016

New Dietary Guidelines for Americans 2015-2020 Released!!!!

The Dietary Guidelines provides a clear path to help Americans eat healthfully, informed by a critical, and transparent review of the scientific evidence on nutrition. A lifetime of healthy eating helps to prevent chronic diseases like obesity, heart disease, high blood pressure, and Type 2 diabetes. Healthy eating is one of the most powerful tools we have to reduce the onset of disease.… The Guidelines Follow a healthy eating pattern across the lifespan. All food and beverage choices matter. Choose a healthy eating pattern at an appropriate calorie level to help achieve and maintain a healthy body weight, support nutrient adequacy, and reduce the risk of chronic disease. Focus on variety, nutrient density, and amount. To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts. Limit calories from added sugars and saturated fats and reduce sodium intake. Consume an eating pattern low in added sugars, saturated fats, and sodium. Cut back on foods and beverages higher in these components to amounts that fit within healthy eating patterns. Shift to healthier food and beverage choices. Choose nutrient-dense foods and beverages across and within all food groups in place of less healthy choices. Consider cultural and personal preferences to make these shifts easier to accomplish and maintain. Support healthy eating patterns for all. Everyone has a role in helping to create and support healthy eating patterns in ...

Posted in: Editor's Page,Home

  • Share
Apr 03 2014

Isn’t It About Time to Switch To A Plant Based Diet ? What Are You Waiting For?

A report from NIH News In Health Vegetarians miss out on lots of foods. No grilled burgers or franks at picnics. No holiday turkey or fries cooked in animal fat. Strict vegetarians may even forego honey made by bees. But vegetarians also tend to miss out on major health problems that plague many Americans. They generally live longer than the rest of us, and they’re more likely to bypass heart-related and other ailments. The fact is, eating a more plant-based diet can boost your health, whether you’re a vegetarian or not. What is it about the vegetarian lifestyle that can protect your health? And are there risks to being vegetarian? NIH-funded researchers are looking for answers. They’re exploring the many ways that diet and other factors affect our health. Vegetarian meals focus on fruits and vegetables, dried beans, whole grains, seeds and nuts. By some estimates, about 2% of the U.S. adult population follows this type of diet. People have many reasons for becoming vegetarians. Some want to eat more healthy foods. Others have religious or economic reasons or are concerned about animal welfare. “Vegetarian diets are also more sustainable and environmentally sound than diets that rely heavily on meat, poultry and fish,” says NIH nutritionist Dr. Susan Krebs-Smith, who monitors trends in cancer risk factors. Most people think of vegetarian diets as simply eating plant foods and not eating meat, poultry and fish. “But ...

Posted in: Editor's Page,Home

  • Share
May 24 2011

Best Diet in the Universe – Day 7: Graehm Gray.

Hello my diet fans and welcome to Day 7 of your Best Diet in the Universe diet plan, brought to you by me, your diet guru, Graehm Gray. Yes, I have accepted your mandate. I am there for you! Investigating the hundreds of diet plans out there and formulating my original plan just for you, my loyal followers. Its actually not so dramatic, but I like to write that way! My plan incorporates the essentials of a good Mediterranean style meal plan with a special concern on calorie intake. Its really not a “diet” plan per se, but more like a way of life. Yes, a life style! So fellow dieter, you have reached the end of the week: week number one-and we are about to climb further up the mountain. By this time, after six diet days, your body is going through changes. Your body is recognizing that it is not getting the usual amount of food that it has received before. In fact, besides seeing a lower quantity, it is seeing a much healthier assortment of calories. Your body is now being called upon to burn fat and carbs more efficiently. It is adding protein to your muscles and burning internal fat. And with the Best Diet in the Universe daily exercise program, your conditioning is improving not to mention the efficiency of your metabolism. Your ability ...

Posted in: Editor's Page,Home

  • Share
May 10 2011

Best Diet in the Universe: Day 6 – You Are A Lean, Green Calorie Burning Machine! Graehm Gray

Hello my fans. Welcome to Day 6 of the Best Diet in the Universe. Day 5 was certainly a leaner day with less food available but with continued exercise. Your body is learning to adjust to the lower amounts of calories. You are getting into the fat burning stages of this diet plan which will result in weight loss. That’s a good thing! We will follow Day 5 with a detox* day. This will help lower your body fat and get your metabolism to gear up to a steady state of fat and calorie burning. Let’s begin: Breakfast: start with a mixture of 2 ounces of "POM"-brand name blueberry/pomegranate juice and 2 ounces of water, followed by 2 scrambled eggs, 2 slices of tomato (1/4 inch thick), 1/2 of a grapefruit sprinkled with cinnamon, coffee/tea, 1 glass of water with lemon (6oz). Calorie goal: 200. Mid morning snack: 3 handfuls of a combination of roasted unsalted almonds and dried cherries; coffee/tea, one glass water (6 ounce) with lemon. Calorie goal: 50-100. Lunch: Start with a large salad with either iceberg or Romaine lettuce; add tomatoes, peppers, cucumbers, onions, carrots, fresh or frozen broccoli, and a small piece (2 inches thick, by 2 inches wide by 5 inches long) of grilled salmon* (the salmon is grilled with garlic, lemon and olive oil). Dip and taste salad dressing of your choice. Coffee/tea, with 2 glasses ...

Posted in: Editor's Page,Home

  • Share
May 01 2011

Best Diet in the Universe Day 5: Quicker Weight Loss! Graehm Gray

Hello my fans. Welcome to another day in the life of a dieter. Do you have more pounds to lose? That’s okay! You are in the right place and on the right track. Today's plan is part of the “quick weight loss” plan that is incorporated in the Best Diet in the Universe series. There will be less food today. Yes, less than the previous four days. Today, less is better than more! This will help trigger more fat burning and more calorie loss. If you are on the Best Diet in the Universe plan, you are eating nuts (if you are not allergic), fresh fruits and berries. You are eating less carbohydrates and this is boosting your fat burning. And today, you will eat even less! I know I just said that, but I want to emphasize the “less factor”. Many of you have written in that there is too much food on this plan. You are correct. There are extreme diet plans and less extreme. My plan will allow your body to adjust to the lower amounts of calories and changes in the composition without dramatically affecting your mood or hunger center. But today we will push you a bit! Remember today less is more. Le Tour de Diet!!! Alez silvous plait. On to Day 5. Bon Jour! So we have reached day number five of Le Tour de Diet! ...

Posted in: Editor's Page,Home

  • Share
Apr 23 2011

Salad Adventures 102: Choosing the Best Salad for You- Part 2. Graehm Gray

Hello my fans and welcome to Salad Adventures 102- the second part of how to make the best salad choice. I know it seems easy. Just choose the lettuce, throw in a few tomatoes and bing badda bing, you are done. Well, it doesn’t stop there. What about the peppers, or the radishes or the cucumbers? What color tomatoes should you use? Which lettuce- the Romaine or the Radicchio? Do I add grilled chicken or maybe sliced steak? What dressing do I use? You can see the choices and options are endless. And if you are at a salad bar with people behind you waiting for you to make your choices, the pressure is on! The most important guide to choosing a salad is to keep it healthy and eat the best in each class. Forget the fried anything’s! Grilled chicken is fine- fried is not!! Most salad croutons (you know those crunchy and sometimes soggy pieces of bread that they throw on Caesar and other salads) are baked and fried in oil- so you don’t need those extra carb and fat calories- so forget them. Fresh fruit and dried fruits provide natural sugar sweeteners, fiber, vitamins and antioxidants and are okay in moderation. Just remember that even though they are healthy and natural by themselves, fruit (fresh or dried) still counts for carbohydrate calories and content in the ...

Posted in: Editor's Page,Home

  • Share
Apr 17 2011

Best Diet in the Universe : Blueberries and Walnuts – More Questions and Answers: Graehm Gray

Hello my fans and welcome to another installment of the Best Diet in the Universe series. As you can see, this series is composed of terrific diet plans, questions and answers of real life diet issues, recipes and information about foods, nutrition and fitness. It could be a great book. And all of you, my adoring fans, are getting the benefit of reading it here first, for free! Yes, soon it will be at your local book sellers, or online as an e-book. As a side note, I am still hoping that bookstores make a comeback! There is nothing like the feel of a book. Now mind you- I love my e-readers-I have a few types. But I still love the feel of books. I guess I am old fashion. But it seems that we are losing this precious art form. Anyway, back to the topic at hand. I am still receiving lots of wonderful questions and came upon questions related to blueberries and walnuts. These are two wonderful plant based foods and a big part of the Best Diet in the Universe. Remember my fans, this diet plan incorporates the good carbohydrates that you should have in your daily diet plan. By eating more of a plant based diet, you will incorporate more of the "good" complex carbohydrates that have the fiber, vitamins, minerals and protein as well as many ...

Posted in: Editor's Page,Home

  • Share
Apr 02 2011

Best Diet in the Universe – Questions and Answers: Graehm Gray

Hello my fans. I am so happy that you have been following the Best Diet in The Universe and have completed four days of terrific foods, good size portions and great fitness activities. By the feedback comments I have been getting- most of you are feeling better, losing weight and having more energy! I am thrilled by all your emails. This column is devoted to a few of the great questions that I have been receiving. FAQ: A. Do you have a more extreme version of the Best Diet in the Universe? The answer is yes. There is a version that cuts back even further on the calorie intake. It’s meant for quick weight loss and I will bring that diet out in the future. For now, it’s a matter of re-educating your bodies to appreciate this new pattern of foods and activity. Just think of the tortoise and the hare-in the long run-you will be the winner. B. I have been following your diet and I am not losing weight-why? This is a common question. Sometimes after losing a few pounds (starts with 10 pounds), your body’s metabolism changes. And as a result, you stop losing weight. Some dietologists refer to this as the “wall.” Anyone who has been on a diet knows exactly what I am talking about. You are going along fine, losing, losing, and losing. You are happy. Your clothes are ...

Posted in: Editor's Page,Home

  • Share
Sep 11 2010

Childhood Obesity Definitions-Part Three: Graehm Gray

Despite many efforts, the obesity epidemic persists. Adults and kids are getting heavier every minute. Continuing my goal to allow us all to understand the problems associated with childhood obesity, I am now presenting part three of the Childhood Obesity Series* on definitions. Parts One and Two have explained some basic terms that we all read and hear daily. I would call them buzz words that so many of us in the press use to convey our messages. Now we need to increase the size of our lexicon to include more advanced terminology and explanations in order for us to arrive at a solution:  1 - Five a Day* We have been told that we need a minimum of five servings of fruits and vegetables daily. Most research shows that fruits and vegetables are vital to promoting good health. Fruits and vegetables contain essential vitamins, minerals, and fiber that may help protect you from chronic diseases. Compared with people who consume a diet with only small amounts of fruits and vegetables, those who eat more generous amounts as part of a healthful diet are likely to have reduced risk of chronic diseases, including stroke and perhaps other cardiovascular diseases, and certain cancers. To get the amount that's ...

Posted in: Editor's Page,Home

  • Share
Jun 02 2010

Graehm Gray: Breakfast-The Most Important Meal of the Day! Start your day off with low fat, high quality protein!

No matter what show I watch where they are making breakfast, from the Food Channel, Cooking Channel, Travel Channel or even my local T.V. stations morning shows, the most common ingredient is eggs. Scrambled, poached, hardboiled or simply egg whites, I can always count on watching the guest chef come up with his or her own variation. Adding a piece of chicken breast, Canadian bacon or salmon, maybe an original Bernaise sauce (traditionally made with egg yolks, butter, tarragon, shallots, chervil), and completing the plating with a small fresh salad and a bit of fresh fruit. That’s good stuff! Of course I also see the eggs used in making waffles, pancakes, crepes, breads, muffins and pastries. And Americans love their “hearty” breakfasts. But the common theme that I have been taught, from an early age, is to start your day with protein. Now you all know what protein is-don’t you? I am talking about eggs, nuts, seeds, meats, fish, poultry, beans, and plant products like tofu. They all contain the building blocks of life-the amino acids. But there are many places in the world that start with a carbohydrate-like cereal or oatmeal. I remember reading many articles about the health benefits of oats and whole grains. To this day, many studies (Lu Qi et. al. Circulation, May 25, 2010) indicate that people that eat cereal have a reduced risk ...

Posted in: Editor's Page,Home

  • Share