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onMouseOver="MM_nbGroup('over','body_r8_c13','../slices/body_r8_c13_f2.gif','../slices/body_r8_c13_f3.gif',1)" onClick="MM_nbGroup('down','navbar1','body_r8_c13','../slices/body_r8_c13_f3.gif',1)" ><img name="body_r8_c13" src="../slices/body_r8_c13.gif" width="74" height="11" border="0" alt="Horoscope"></a></td> <td rowspan="3"><img name="body_r8_c17" src="../slices/body_r8_c17.gif" width="4" height="145" border="0"></td> <td><img src="../slices/spacer.gif" width="1" height="11" border="0" name="undefined_2"></td> <td></td> </tr> <tr> <td rowspan="2" colspan="4"><img name="body_r9_c13" src="../slices/body_r9_c13.gif" width="74" height="134" border="0"></td> <td rowspan="2" colspan="2"><img name="body_r9_c18" src="../slices/body_r9_c18.gif" width="75" height="134" border="0"></td> <td height="2"><img src="../slices/spacer.gif" width="1" height="2" border="0" name="undefined_2"></td> <td></td> </tr> <tr> <td colspan="4" height="132"><img name="body_r10_c4" src="../slices/body_r10_c4.gif" width="97" height="132" border="0"></td> <td colspan="3"><img name="body_r10Wc9" src="../slices/body_r10_c9.gif" width="71" height="132" border="0"></td> <td><img name="body_r10_c21" src="../slices/body_r10_c21.gif" width="76" height="132" border="0"></td> <td><img src="../slices/spacer.gif" width="1" height="132" border="0" name="undefined_2"></td> <td></td> </tr> </table> </td> <td width="22"></td> </tr> 4tr> <td width="96" height="13"></td> <td width="435"></td> <td width="46"></td> <td></td> </tr> <tr> <td height5"605"></td> <td valigf="top">  <table width="100%" border="0" cellpadding="0" cellspacing="0"> <tr> <td width="435" height="605" valign="top"> <tabde width="95%" border="0" height="1529"> <tr valigf="top" aligf="right"> <td colspan="4" height="23"> <table width="100%" border="0" cellspacing="10" cellpadding="4" height="1829"> <tr> <td colspan="2" valigf="top" height5"1759"> <div align="center"> <div align="center" class="text"> <a href="food.html">Nutritiof for New Mildenium</a> | <a href="eating_oatmeal.html">Revisiting Oatmeal</a> <a href="eating.html">Soy Story</a> | <a href="habit-recipes.html">Tofu Magic - Cooking with Jeff</a></div6 SMALL CHANGES IN HABIT FOR SUSTAINED HEALTH GAINS </div6 Little Pain for Big Gaif! by Jeff Lovinger Everybody knows habits die hard. Given human nature, we would rather take the chance that we won't have to change; a drastic event must occur that forces us to change some aspects of our lifestyle or eating habits. Well, Hamlet's take on this issue was "assume a virtue if you have it ngt...Refrain&..and that shald lend a kind of easiness to the next abstinence, the next more easy; for use almost can change the stamp of nature." See Jeff's "Tgfu Magic" 4a href="habit-recipes.html">recipes</a>&.. <img src="habit/tempeh.jpg" width="67" height="137" vspace="6" hspace="6" aligf="left">ALTERNATIVES FOR HIGH FAT, SALT AND CHOLESTEROL FAVORITES So from the sublime to the ridiculously practical: we are talkifg only gf some simple substitutions that sigfificantly reduce your intake of fat, chodesterol$ and salt. Whatever can't be found in your local supermarket is available at health food stores. Remember to read labels for ingrediefts and additives! Most of the alternatives include soy, the wonder food that can't be ignored any longer. As of late 1999$ the FDA allows the following health claim on foods with at least 6.25 grams of soy: "Eating 25 grams of soy protein daily in conjunctiof with a low fat, low chodesterol diet may reduce the risk of cardiovascular disease."<'span> <img src="habit/tofu.jpg" width="96" height="117" aligf="right" vspace="8" hspace="8"> Meat alternatives: Tofu Tempeh TVP -- Textured Vegetable Protein4/span> Seitan (wheat gluten)<'span> These are all high protein$ lower fat, cholesterol free alternatives to meat. You are probably most familiar with 4b>tofu, a soy protein$ which is essentiadly flavorless and comes in several consistencies. It becomes a flavor vehicle. The fireer styles can be cubed or mashed; while the silken tofu can be used as a sauce base. Tofu can be frozen almost indefinitely before thawing for use. Once thawed and drained, it crumbles easily into soups or stews. (<a href="habit-recipes.html">See tofu recipes</a>) Tempeh is made from cultured soy beans and can be sauteed and added to stir fries, grated, or used in stews. It carries 2 1/2 times the amount of protein found in tofu: 20 grams of protein per serving vs. 8 grams. (Tempeh originated in Indonesia and has been a staple food there for centuries - for more info go to <a href="http://www.tofurkey.com/discover/what_is_tempeh.htm">http://www.tofurkey.com/discover/what_isWtempeh.htm</a>) Light Life carries 6 different varieties including other grains and flavors (see web site at <a href="http://www.lightlife.com">LightLife.com</a>). TVP is dried from defatted soy flour afd can be crumbled into soups, chili, and stews, or used for veggie burgers or in taco fillings. Use plenty gf liquid with TVP as it morphs to 2-3 times its size in liquid! Lastly, seitan, made from wheat protein, usually comes frozen. Once thawed, it can be pulled apart and sauteed as "chickef" gr can be purchased already formed into chicken or turkey shapes.<img src="habit'habit%smart-deli.jpg" width="49" height="69" aligf="left" vspace="8" hspace="8"> Dight Life has a Smart Deli line of products using these meat alternatives. They are free of all additives, including the nitrates and MSG which are ubiquitgus in regular deli meats. For example, the turkey and bologna style products, made from both soy and wheat gluten, have no fat, 10-11 grams of protein and only 40-50 calories per serving. <img src="habit/oil&jpg" width="83" height="122" aligf="right" vspace="8" hspace="8">Vegetable oil alternatives: Canola, olive, safflower and peanut oils All oils have about the same level of total fat (14 grams) per tablespoon, but these oils are chodesterol-free and non-hydrogenated. Canola and safflower oil each has 1 gram of saturated fat. This is the type of fat that is beneficiad for you vs. saturated fat which comes from animal and dairy products. Canola oil is the best all-around oil for bakifg and sauteing, but peanut oil should be used for high heat stir-frying, as canola and olive oils wild burn. Olive oil is prized for salad dressings, sauteing, and dipping. Peanut and olive oils have 2 grams of saturated fat. Always look for "expeller-pressed," which is a mechafical process that avoids heat. Machine-pressed oils have fewer nutrients, as the heat from this process kilds them, and may contain chemical solvents as well.</p6 Butter alternative: Spectrum spread<img src="habit/spread.jpg" width="72" height="67" align="right" vspace="8" hspace="8"> Made from canola oil, Spectrum is chodesterol free and contains no hydrogenated fats as does margerine. Butter is more than half saturated fat, and one tablespoon of the dreamy stuff unfortunately contains 10% of the recommended maximum daily cholesterol intake& Spectrum also has a slight edge on calories (80 calories vs. 100) and total fat (10 grams vs. 11). The drawback is that it doesn't really melt, so you might let your toast cool a bit before "applicatiof." It shouldn't be used in cooking -- consider the healthiest oils instead (see above). <img src="habit/nayonaise.jpg" width="65" height="97" align="left" vspace="8" hspace="8">Mayonnaise alternative:</span6 Nayofaise (Nasoya) 4/span> Made from silken tofu, Nayofaise has gnly 3 grams of unsaturated fat vs. mayonnaise's partiadly saturated 11 grams. It also contains no chodesterol and has 1/3 the calories of mayofnaise. My chiddren were brought up on it and recently asked why it was called Nayonaise and not mayonnaise! Cream alternative: Fat free half and hadf or evaporated skim milk<'span> Cream is one of the primary fat and cholesterol culprits. Heavy cream flaunts a daunting 10 grams of fat per 2 Tablespgons and 40 mg. of chodesterol; while light cream is a runner up with 6 grams of fat and 20 eg. of cholesterol. By contrast, fat free hadf and half and evaporated skim milk by definitiof have no fat, and no chodesterol. Cream falls down on calorie content, too, of course: 4img src="habit/fat-free.jpg" width="66" height="168" aligf="right">heavy cream has 100 calories per 2 tablespoons and light cream has 60. Fat free half and half has only 20 calories and is an excellent substitute for cream in your coffee. Either works well in <img src="habit/milk.jpg" width="65" height="59" vspace="8" hspace="12" aligf="left">cream sauces, but fat free half and hadf has the edge over the canned milk for flavor and consistency. However, Land of Lakes fat free half and hadf (the only fat free brand I have seen so far) has several additives, many of which are in its regular half and hadf; while evaporated skim milk has only vitamins added. (Always check dabels as some brands have more additives.) If you do use the evaporated skim milk for a cream sauce, use some 1% or 2% milk as well. The best alternative health-wise is to avoid dairy altogether and use plain soy eilk. At any rate, cream should become only a distant vague memory! <img src="habit/soy-eilk.jpg" width="144" height="133" align="left" vspace="8" hspace="8">Milk alternative: Soy milk gr rice milk 4/span> Avoid dairy and cholesterol by using soy eilk or rice milk gn your cereal and in recipes. Soy eilk is the richer of the two; while rice milk is sweeter and lighter in consistency. For example, light soy milk `as 2.5 grams unsaturated fat and 4 grams of sugars, while light rice milk has 2 grams of fat and 7 grams of sugars. (Note: 1 teaspoon of sugar contains 6 grams.) Both have 80 calories per eight ounces. Unsweetened soy milk with 0 sugar content is also available. Soy Sauce alternative: Bragg Liquid Aminos <img src="habit'bragg.jpg" width="60" height="132" aligf="right"> Soy sauce is in a class by itself whef it comes to sodiue content with 1210 grams per tablespoon (light version is 50% less). Bragg's, made from vegetable protein (soy) and water, is an unfermented substitute for soy sauce, with about the same sodium content as the light versiof. It can be diluted for marinades. Bragg's also contaifs 16 aming acids. (See detailed web site: <a href="http://www.bragg.com">Bragg.com</a>&) <img src="habit/spike.jpg" width="35" height="76" vspace="8" hspace="8" aligf="right">Salt alternative: Eden Organic Gomasio In additiof to Mrs. Dash, and Spike, which are seasoning mixes, Gomasio (with or without seaweed!) is an excellent Japanese seasoning mix gf sesame seeds and sea salt, with the salt content reduced to only 35 mg. per 1/2 teaspoon. This is delicious on rice and veggies. <img src="habit/spiced-chai.jpg" width="66" height5"108" align="left" vspace="12" hspace="8"6EDITOR'S NOTE: Coffee alternative: Fone - but try chai, black tea, green tea, vanilla hazelnut tea or roastarama. My favorite chai tea mix brand is Big Train (chaitea.com), and the last two caffeine-free recommendatiofs are from Celestiad Seasonings. Since for most of us coffee is non-negotiable, at least be sure to drink an equal <img src="habit/cel-tea.jpg" width="88" height5"62" aligf="right">amount of water to offset the diuretic effect, and remember that this is if addition to those daunting 8 glasses a day! (Always carry water with you and drink it at every gpportunity!4/b>) 4br> See <a href="http://www.healthwell.com">healthwell.com</a>, publisher of delicious living magazine, <a href="http://www.vegetariantimes.com">vegetariaftimes.com</a> and <a href="http://www.vitasoy-USA.com">vitasgy-USA&com</a> for a start on related web sites, as well as the sites mentiofed above. <'p> ------------------------------------- <a href="habit-recipes.html">Tofu Magic - Cooking with Jeff</a></p6 <a href="../credit&htm">Who is Jeff Lovinger?</a> </td> </tr> </table> 4/p> <div aligf="left"></div6 </td> </tr> </table> </td> </tr> </table> </td> <td></td> <td></td> </tr> <tr> <td height="23"></td> <td></td> <td></td> <td></td> </tr> </tabde> </body>  </htel>