The Collegian Thursday, December 7, 1989
Special Collegian Nutrition Section
Avoid glamour
nutrition products
by Tammy Stecko
Collegian Staff Writer
Recently, many of us have
been victims of a con game.
More than a dozen
businesses have developed
products that they claim will give
us bulging muscles and firm
Many people have become
lost in the dream of a perfect
body and haven't taken the time
to think rationally. They took
off top speed to their local GNC
and stocked up on those one
pound cannisters of miracle
muscles (also called protein
powder) with the arms of. a
_bodybuilder pictured on the front.
But the facts are that those of
you that are spending around ten
dollars for one canister in hopes
of magically getting the muscles
you dreamed about since you
were a kid are most likely
wasting .time and money.
First of all, protein's function
within the body is to build up the
immune system and help repair
and build tissue. Your body only'
needs-44 grams of protein daily.
Excellent sources of protein
Weight loss fad can lead
to negative results
by Tammy Steck°
Collegian Staff Writer
We've had the basics of
nutrition pounded into our minds
throughout our lives. It's
everywhere. Nutrition was taught
to us in our health classes. It's a
common subject in today's
society, a society in which good
nutrition is a part of life.
This sudden emphasis on
'good nutrition has also caused an
emphasis on weight control.
This emphasis has caused society
Cholestrol looms as a
by Tammy Stecko
Collegian Staff Writer
Cholesterol has been in the
spotlight of health experts and
the media in recent years and now
many people have taken the hint.
Many of us are taking steps to
lower our cholesterol levels.
Cholesterol increases the risk of
coronary heart disease (CHD),
the nation's leading cause of
death. The benefits of reducing
blood cholesterol levels have
been stressed in newspapers,
documentaries, magazines, and
even in the aisles of our grocery
stores.
include milk, meat, eggs, beans,
and peas. Just by eating an
average serving of meat and
drinking 2 cups of milk, you
consume between 39 and 46
grams of protein. A well
balanced diet will provide enough
protein for most people.
Excess protein in your diet
puts a strain on the kidneys.-
Since there are 4 calories in a
gram of protein, all excess
protein that is not utilized by the
body will be stored as fat. The
only way to create muscle is to
take part in some form of
endurance exercise.
There are times when the body
does require extra protein, such as
before and after surgery and when
recovering from infections or
bums.
Ways to supplement your
protein needs without . using
protein powders include using
more eggs, milk, and meat,
adding dry nonfat milk solids to
sauces, cereals, omelets, and
puddings, and preparing soups
with milk instead of water. You
may • =also 'drink eggnogs or
milkshakes that :are high in
to hold the value that "thin is
in." Granted, this influence is not
as strong as it was in the 70's.
But one thing has not changed.
This attention has caused a lot of
Americans to go overboard.
American business has taken
advantage of this opportunity to
make a fortune. Many products
have been marketed that claim to
help dieters achieve their goal.
The products on the market
include diet pills, diet gums, diet
shakes, diet bars, solar suits,
reduction belts, and many more.
After becoming familiar with
the facts; it is up to each
individual to decide whether to
make changes in his eating
habits.
The fact is that high blood
cholesterol and obesity are related
to CHD. Some of you, after
being tested this semester, found
that your blood cholesterol levels
were elevated.
People who have elevated blood
cholesterol and who reduce it also
reduce their risk of heart attack.
You can lower your blood
cholesterol by eating foods that
are lower in cholesterol and
saturated fats and reducing your
Editor's Note: Final exams
and the holiday season are upon
us, bringing with them additional
stress and lot of opportunities for
unhealthy eating. During this
time of year when many of us
have a tendency to pick up a few
extra pounds, The Collegian
would like to offer this special
holiday nutrition section , written
by staff writer and nutrition
major Tammy Stecko.
protein, like the one below.
EGGNOG
1 Egg
2 'Tbsp. dry nonfat milk
1 pinch salt
3/4 cup milk
1 'Tbsp. sugar
1/2 tsp. vanilla extract
Put all ingredients in an electric
blender and mix until. smooth.
Chill.
The main point is that we
have to wise up, start watching
for these deceiving glamour
products, and realize we can get
the .s..me results at home for a lot
less money. In the long run, that
extra protein, unless prescribed,
will do more harm than good. _
There are also hundreds of
books on the shelves about types
of diets. Health clubs have
popped up all across the country
and charge high membership fees.
Even now you can go away for a
month and come back relaxed and
slim.
American businesses have
also used the media to increase
the power of this fad through
both advertising and talk shows.
This fad has turned into a million
(continued on page 13)
big issue in American
weight by reducing the amount of
calories you consume. The body
produces enough cholesterol for
its own needs and you will be
getting minimal cholesterol in
some foods you eat even if you
make diet changes.
The best food choices to
lower your cholesterol level are
lowfat dairy products, lean meats,
seafood, poultry, fruits and
vegetables, and whole grain
products.
Fruits and vegetables are
stressed in a low cholesterol diet
for many reasons. The most
obvious is that they contain no
cholesterol and are low in
ZOO U. by Mark Weitzman
Eating breakfast
is a healthy habit
by. Tanimy Stecko
Collegian Staff Writer
I'm sure you've had many
mornings when getting out of
bed seemed like an impossible
task
After hitting the snooze
button on your alarm clock about
twenty times, you jump out of
bed screaming because your first
class of the day is in five
minutes. The only thing on your
mind is throwing on a pair of
Levis that you wore some time
last week and running out the
door.
As you sit in class, the only
thing you are thinking about is
what you are going to get up in
the Gorge after class is over. Any
words coming from your
professor's mouth seem irrelevant
to the situation. The only thing
you just accomplished was
looking good by attending class.
You've heard it before - skip
breakfast so you can make it to
saturated fat (except coconuts).
But even more important in
meal planning, fruits and
vegetables add color, texture and
variety to any meal. They are
also excellent sources of vitamins
and minerals. A diet low in
cholesterol does not have to be
boring, tasteless, colorless, or
unappetizing.
• That is the excuse that many
people use to rationalize not
lowering their cholesterol levels.
By making changes slowly,
people find that the shift in their
dietary habits hasn't been too
drastic. Three small changes in
your diet can increase your chance
"Watch this. "
class (or work) on time. By doing
so, your body will be drained and
your productivity will be low.
If you still feel that your daily
routine has absolutely no room
in the morning for breakfast, why
not keep something else on hand
that you can grab on your way
out the door, something that you
can take with you on that race to
class. Try keeping foods like
fruits, crackers, or cookies on
hand for those hectic mornings.
Anything that will hold you over
until you can make it up to the
Gorge for something a little more
filling.
Next time you wake up late
for class, as you run out the door
grab an apple. At least then you
will be able to focus your
attention on class and not your
stomach. In the end, you will
actually be saving yourself some
time. Studying is a lot easier if
you have some idea of what went
on in class.
life today
of living a longer life. These
changes are simple and can be
applied without making a gap in
your daily eating routine.
They can make an
improvement in the way you act,
look, and feel. These
modifications are 1) eating fewer
calories, 2) eating less total fat,
and 3) eating less saturated fat.
It is up to you whether it is
worth the minimal effort it takes
to reduce the cholesterol in your
diet. Ask yourself one question:
What is more important to me - a
hamburger and french fries for
lunch or a healthy life? The
choice is yours.
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