Family Living
Focus
LYNN JAMES,
Snyder Co.
Extension
Lighten Up Your
Special foods are a part of
many holiday traditions. But,
they can also present a challenge
to maintaining a healthful diet.
New research from the National
Institutes of Health shows many
overweight Americans can ex
pect to gain an average of 4-5
pounds between Thanksgiving
and New Year’s Day.
Researchers determined two
main factors influenced partici
pants weight gain: level of hun-
2000 Christmas
Ornaments (sth in » fries
Good Selection Of
Christmas Items
Good Selection Of Dealershi]
Trucks & Collector Banks
° AE °
John Deere
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Bowmansville Rd. - P.O. Box 456, Adamstown, PA 19501 • (717) 484-4391
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ger and level of activity. This
time period is often filled with
many hectic errands, parties,
shopping, and other activities
that often decrease time for exer
cise and balanced meals.
While starting a weight loss
plan may not be a realistic goal
during the holidays, maintaining
weight or avoiding further gain
certainly can be. The following is
a list of suggestions to help keep
your holidays light and bright.:
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Large Selection OS
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Large Selection Of
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• Learn the Three and One
Shuffle. Tune up your body to
bum more calories. For every
one minute spent at the table,
walk three.
• Eat holiday colors. Red
cherry tomatoes, red peppers,
radishes, apples, strawberries.
Green broccoli, spinach, kale,
kiwi, cabbage, and green pepper.
Fruits and vegetables are loaded
with vitamins and minerals, and
the majority have no fat.
• Party goers, plan ahead. If
you can bring something to the
party, plan a low-calorie treat
with fruits and vegetables. This
way, you can be assured of at
least one healthful selection. The
fiber in them will help fill you up,
not out.
• Take the punch out of your
drinks. Alcohol is like a kissing
cousin to fat; it contains 7 cal
ories per gram, and fat has 9 cal
ories per gram. Try mixing spar
kling water with fruit juice for
bubbles without the bite.
• Shake the salt habit. Taste
your food before you season with
salt Try lemon, lime, or sam
pling the wide variety of
1 herbs with different foods.
Or, give yourself a month
vacation from salt to really
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taste the natural flavors of foods.
(It takes your taste birds this long
to adjust). As a result, you may
reduce your blood pressure in the
process.
• Potassium, calcium, and
magnesium may also decrease
high blood pressure. Many fruits,
vegetables, and dairy products
are excellent sources of potassi
um, magnesium is found highest
in green vegetables and grains,
and calcium in dairy products.
• Attention all shoppers! Eat
ing out can be a challenge be
alert for menu descriptions that
signal high fat traps: crispy,
golden brown, fried, sauted,
creamy, cheesy, and jumbo su
preme.
Lights include: broth-based,
grilled, stir-fry, and baked.
• Relax! Holidays often bring
more hassles and stress. Many
people use foods to comfort them
and reduce anxiety.
If this includes you, keep
apples, carrots, and whole grain
crackers on hand for crunch
without the high calories.
• Eat without the guilt. Give
yourself permission to eat one or
two of your favorites. Balance
out your plate with realistic por
tions and concentrate on socializ
ing, not the food.
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: armlng, Saturday, December 9, 2000-B5
What Are
Phytochem icals?
Phytochemicals are chemicals
found in plants. They don’t
usually have nutritional value,
but they do contain protective,
disease-preventing compounds.
Scientists have identified more
than 900 phytochemicals already,
and more are discovered each
day. There are more than 100 dif
ferent phytochemicals in just one
serving of vegetables!
The National Cancer Institute
has been working with scientists
on discovering more phytochemi
cals and why they’re good for us.
These chemicals are vital for the
health of the plants and now,
thanks to this research, we’re
finding that they can help protect
humans against certain diseases.
In fact, phytochemicals are help
ful in the prevention and treat
ment of at least four of the lead
ing causes of death in the United
States-cancer, diabetes, cardio
vascular disease and hyperten
sion. They are also involved in
many processes including ones
that help prevent cell damage,
keep cancer cells from spreading
and those that decrease cholester
ol levels.
As you can tell, phytochemi
cals are healthy for us and they’re
found in healthy foods.
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