Buy Eat more weigh less Cookbook 2013 (spiral bound if purchased as hard copy) by Dr.Terry Shintani (Paperback) online at Lulu. Visit the Lulu Marketplace for product details, ratings, and reviews.
Citation preview
1. EAT MORE, WEIGH LESS WebHealthForYou.Com
2. Congratulations! By picking up this book, you have
identified yourself as someone who is interested in your health and
is willing to do something about it. You are about to read about a
revolutionary concept in weight loss. WebHealthForYou.Com
3. ARE YOU TIRED OF DIETING??? WebHealthForYou.Com
4. Recent studies have shown that most diets really don't work
and can even be harmful. This book turns the traditional concept of
dieting upside down and replaces these old ideas with a healthy
plan for weight loss designed around the latest information - a
plan that can be sustained for the rest of your life.
WebHealthForYou.Com
5. BALANCING YOUR DIET WITH THE EAT MORE INDEX (EMI)
WebHealthForYou.Com
6. More important than the automatic weight loss produced by
this diet is the healthfulness of the Eat More Diet. When followed
properly, the Eat More Diet is so healthy that not only will it
prevent many diseases but it will even reverse many common
illnesses. To be sure to reap these benefits, be sure to eat a
variety of food and follow the Eat More Diet guidelines to food
choices. These guidelines help to make your diet similar to that of
people who have managed to avoid the high rates of diet-related
disease that plagues this nation. WebHealthForYou.Com
7. THE NEW FOOD GROUPS PYRAMID: A CHANGING CONCEPT
WebHealthForYou.Com
8. A NEW FOOD GROUPS CHART In 1992, the Federal Government via
the USDA came out with a new food groups chart. It is a new diagram
in the shape of a pyramid. I believe that under current
circumstances, it is an improvement over the old "four food groups"
chart that was recommended in the past. These recommendations are
made for the general public and targeted to a large extent at
preventing certain deficiency diseases such as iron deficiency and
to some extent preventing chronic disease. It is in my opinion and
in the opinion of many other scientists still too liberal with
dairy and meat groups from the perspective of preventing heart
disease and certain cancers. WebHealthForYou.Com
9. For those of you who are diligent about your diet, a great
deal of medical literature suggests that we can do even better than
the food pyramid in terms of maximizing your health with a modified
set of recommendations. Note that the recommendations I make here
are for motivated individuals such as yourself as opposed to the
general public for whom the recommendations in the USDA's pyramid
are made. Thus, In the Eat More Diet, I like to use a modified
"inverted pyramid" which I believe will provide better protection
against the diseases that are the leading causes of death of
Americans than the existing pyramid. WebHealthForYou.Com
10. UNDERSTAND THE FOOD PYRAMID The food guide pyramid is a
diagram which provides a way to help you ensure that the nutrients
you obtain from food is adequate. Basically, the USDA pyramid (1)
tells us to eat on a daily basis the following: Grains: 6-11
Servings Vegetables: 3-5 Servings Fruit: 2-4 Servings Dairy: 2-3
Servings Meat/Beans: >2-3 Servings Fats/Oils/Sweets: Sparingly
WebHealthForYou.Com
11. WHAT IS A "SERVING"? A "serving" is what an average person
might serve of a selected food at a single sitting. This is
actually somewhat arbitrary because how much a person may serve of
certain foods varies a great deal. Nonetheless, it provides a
starting point. Here are examples of "servings". Cereal Grains
Group: 1/2 C cooked cereal, pasta, or brown rice, 1 slice of bread,
or 1 oz ready-to eat cereal Vegetables group: 1 C raw leafy greens,
1/2 C cooked, chopped, raw or other vegetables. Fruit group: 1
medium fruit, 1/2 C chopped, cooked or canned fruit
WebHealthForYou.Com
12. I have made the fats/oils/sugar section smaller and
minimized the dairy and meat foods and moved them downward into the
bottom of the Inverted Food Pyramid as optional/occasional foods.
It also reflects modern literature that indicates that a vegetarian
diet can be as healthy or healthier than a diet with daily animal
product consumption. WebHealthForYou.Com
13. THE WHOLE GRAIN GROUP (STARCHES) For example, the staple
food of most of the world is rice when you consider that this is
the chief food of China, India, Japan, and Southeast Asia. In
Polynesia, the main food was taro, a starchy potato-like root. If
you look at the EMI, you will notice that whole grains and starchy
foods are medium on the EMI. Remember that the EMI number
represents the number of pounds of a selected food it takes to
provide an 2500 calories, roughly an average day's calories for an
average active woman or an average sedentary man.
WebHealthForYou.Com
14. For example: Food EMI Pounds to make 2500 calories Brown
rice 4.59 4.59 Corn 6.5 6.5 Pasta 4.14 4.14 Potatoes 9.58 9.58
WebHealthForYou.Com
15. As I discussed above, this is ideal because eating mainly
high EMI foods would cause you to not get enough calories and
eating mainly low EMI foods would cause you to get too much (the
way we are in America now). While many of the familiar foods from
the cereal group are refined products, such as breads and pastas,
you will notice that these refined complex carbohydrates are lower
on the EMI and thus not as good for weight loss.
WebHealthForYou.Com
16. In this group, whole grains tend to be higher in EMI and
thus better for weight loss. Thus, the type of cereal grain you
should eat in order to maximize the Eat More Diet principles are
unprocessed whole grains, such as brown rice, corn, oatmeal,
barley, and other unrefined grains. The next best would be flour
products made from whole grains such as whole wheat bread, whole
grain noodles, and whole wheat tortillas. WebHealthForYou.Com
17. THE VEGETABLE AND FRUIT GROUPS This group has the foods
that are highest on the EMI. Approximately 25 to 30 percent of your
calories should come from a variety of vegetables and fruit. The
USDA recommends 3-5 servings of vegetables and 2-4 servings of
fruit. Eating high EMI vegetables help contribute to your health,
weight loss and food satisfaction. WebHealthForYou.Com
18. Examples of vegetables: Food EMI Pounds to make 2500
calories Kale 10.3 10.3 Bean Sprouts 11.9 11.9 Carrots 13 13 Onions
14.8 14.8 Pumpkin 16.6 16.6 Broccoli 17.1 17.1 Cabbage 22.8 22.8
Zucchini 32.1 32.1 WebHealthForYou.Com
19. Examples of fruit: Food EMI Pounds to make 2500 calories
Banana 6.43 6.43 Apples 9.42 9.42 Oranges 15.6 15.6 Watermelon 21
21 Grapefruit 27.3 27.3 Do not go overboard on eating fruit,
especially dried fruit. For most individuals, an excess of fruit
sugar--which is plentiful in most fruit--makes it difficult to lose
weight. WebHealthForYou.Com
20. THE NON-DAIRY CALCIUM GROUP (Instead of the Dairy Group)
WebHealthForYou.Com
21. WHY THE CALCIUM GROUP Why have I changed this group in the
Inverted Pyramid from the "dairy group" to the "calcium group"? I
call this the non-dairy calcium group rather than the dairy group
because it focuses attention on the real health issue behind this
food group, calcium. Because most dairy foods are high in fat and
have low EMI values, I have moved the dairy group in with the
optional/occasional food category in the pyramid.
WebHealthForYou.Com
22. Why does this group focus on calcium? Eating foods that
contain enough calcium helps to prevent osteoporosis. But it is
becoming apparent that there are many factors besides calcium that
help cause and prevent osteoporosis. Some of these factors that
promote osteoporosis includes the following: Excessive Protein
Intake Lack of Exercise Smok-ing Estrogen Imbal-ance Lack of
Vitamin D Excessive Intake of Phosphorus Caffeine Sodium
WebHealthForYou.Com
23. While it makes some sense to eat more calcium to avoid
osteoporosis, it is time we considered all factors, not just one.
Dairy food, especially, has been propagandized into the American
diet, as "man's perfect food." Actually it is baby cow's "perfect
food" and not "man's." Most dairy foods are so high in fat and
cholesterol that most well-informed nutritionists now recommend
that we substantially reduce our intake of whole dairy food, and if
it is eaten at all, to use the very low fat or no-fat variety such
as skim-milk. This is because fat and cholesterol are related to
heart disease and cancer. WebHealthForYou.Com
24. Greens are a great source of calcium. Kale, collard greens,
and broccoli are excellent sources of calcium, and none of them
contain the fats and cholesterol that contribute to heart disease,
cancer and other illnesses. Calcium is the primary nutrient in
dairy foods that has long been the justification for keeping the
"dairy" food group as one of the essentials in the old four food
groups and now in the USDA "Food Guide Pyramid". Therefore, why not
call this food group the `calcium group' so that these other safer
sources of calcium are not overlooked? WebHealthForYou.Com
25. For example: 1 Cup of whole milk (244 g)= 288 mg calcium
150 cal 1 Ounce Cheddar Cheese (28.4 Gm) = 204 mg calcium 114 cal 1
Spear of broccoli (190 g)= 205 mg calcium 50 cal 1 Cup of collards
(190 g) = 148 mg calcium 25 cal 1 Cup of kelp seaweed (konbu) (185
g) = 317 mg calcium 60 cal 1 Cup of turnip greens (144 g) = 197 mg
calcium 30 cal WebHealthForYou.Com
26. Then, look at the EMI value of these foods and see which
ones calorie for calorie satisfy you the most. Food EMIPounds to
make 2500 cal Cheddar Cheese 1.37 1.37 Broccoli 17.1 17.1 Collard
Greens 12.1 12.1 Kelp (Konbu) 12.7 12.7 Turnip Greens 27.3 27.3
This gives you the amount of calcium per calorie of food.
WebHealthForYou.Com
27. For More Info. Go To: Eat More, Weigh Less or
WebHealthForYou.Com WebHealthForYou.Com