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The E-books may be accessed, read and ORDERED USING PAYPALL THE E-BOOK ON EATING AND NOURISHMENT
THE E-BOOK ON EATING AND NOURISHMENT PUBLISHED BY HEALTHY JINGLES PUBLICATIONS LLC 2008
Jingles are presented as an efficient and effective way to encapsulate self-help advice approved by medical authorities. Use of jingles makes self-help advice far easier and more enjoyable to read, remember and understand. BY VERNON A. QUARSTEIN Ph.D. Copyright © 2006 and 2008 by Vernon A. Quarstein All Copy Rights Reserved unless purchased. The material in this electronic publication is protected under International and Federal Copyright Laws and Treaties, and as such, any unauthorized reprint or use of this material is strictly prohibited. The material in this electronic publication may be stored only on one computer at one time. You may not copy, forward, or transfer this publication or any part of it, whether in electronic or printed form, to another person or entity.
Reproduction or translation of any part of this work without the permission of the copyright holder is against the law. Contact dr.h.jingles@gmail.com
EATING AND NOURISHING
EATING AND NOURISHMENT
AN INTRODUCTION
This E-Book presents the major elements needed for eating and nourishing in jingle and narrative format.
The purpose of the jingles and narratives is to facilitate recall of the major elements that constitute modern nutrition rules-- and to answer two fundamental questions: “What to eat?" and "What not to eat?”
The jingles are broken into single jingles or into a small group of jingles for ease of review and remembering. They supplement the Kid's book and should be reviewed by the parent or teacher before reading the Kid's book to their children because they facilitate explanation of the rudiments of nutrition.
When the jingle on how to or on what to eat is combined with each verse’s explanation we begin to understand how calories can be readily controlled, but not entirely as we need exercise and fiber too.
The purpose of these jingles is to facilitate recall of the major elements that constitute eating and nourishing rules, and to have fun doing it.
Can it be fun to restrict food intake? It can if you have a jingle to go with it, and the real fun is in weighing oneself and shedding even half a pound if you are overweight or obese.
That is not only fun, it is joy, particularly when the weight loss continues. We provide explanations to answer fundamental questions on diets, including comparative diets. Each jingle of the diet jingles is followed by a short narrative explaining the jingle. The entire jingle is then reconstituted to serve as a review exercise. When stanzas of the jingles are read and repeated the repetition should bring forth from memory some, if not most, of the explanatory information outlined in the narratives directly below the jingles. The problem confronting most people who are seeking a nourishing but non-fattening eating pattern is the transition from the current or existing meal plan to a new regimin. An approach advocated by the Mayo Clinic (Mayo Clinic Pamphlet. 2003) is to change “how you eat” not “what you eat” during the transition period. Start the transition from what you ate before to healthier meals with a step that calls for no changes in menus. Just stick with the familiar meals and the foods you already like while keeping the following suggestions for transitioning in mind. Each jingle of the transitioning jingle is followed by a short explanation taken from the reference.
This jingle for transition from excess daily intake of nutrition provides a few small changes that accommodate a weight loss program. CHAPTER 1: Transition Jingles [1] How to Transition Jingle [1.1] Skip second and third servings, Don’t clean your plate but wait, Limit portions of main dishes, Try serving on a salad plate.
Narrative explanation [1.1]: The purpose of the first jingle is to limit the quantity not the type of food by skipping servings, leaving food on the plate, getting smaller portions, and using a salad plate rather than a dinner plate to hold down the size of servings. The second jingle in this series gives more ways to transition from a full meal to one that meets your goals: Eating and Nutrition Rules [1.2] Start with a salad, Mable. Serve food from the stove, Skip the bowls on the table, Eat slowly, savor every clove. Narrative explanation [1.2]: First fill up with a salad and then make it less convenient to pile the food on your plate time and again. Eat slowly to get the feeling that you have eaten a lot. Changing eating habits is painful as they have become embedded in us since early childhood, but new rules are necessary to meet health objectives: More on Transition Jingle [1.3] Go meatless several times, Explore a variety of grains, Serve fruit, vegetable or both, To stop or reverse any gains.
Narrative explanation [1.3]: The object is to cut out some meat that contains fats of the wrong kind and substitute whole wheat and vegetables that contain fiber for some protein and fats. The next jingle for transitioning is not only important to “spice up” the meal but also for prevention of a host of illnesses by virtue of the antioxidant effects of the spices. Spice to Taste Jingle [1.4] Expand use of flavorings: Bits of cheese–low in fat, Like fresh herbs, garlic, lemon, Spices make taste less flat.
Narrative explanation [1.4]: To make the healthier portions taste better use your imagination on seasonings. Recaps Recaps (recapitulations) of the messages following Healthy Jingles listed above, but without the narrative explanations, are provided below. These recaps are useful when explanations become clear and are retained. How to Transition Jingle [1.1] Skip second and third servings, Don’t clean your plate but wait. Limit portions of main dishes, Try eating on a salad plate. Eating Rules Jingle [1.2] Start with a salad, Mable. Serve directly from the stove, Skip the bowls on the table, Eat slowly, savor every clove. More on Transition Jingle [1.3] Go meatless several times a week, Explore a variety of grains, Serve fruit, vegetable or both, To stop or reverse the gains. Spice to Taste Jingle [1.4] Expand use of flavorings, Bits of cheese–low in fat, Like fresh herbs, garlic, lemon, Spices make taste less flat. After reading the reconstituted jingle above do you understand its ramifications, and is it fixed in your mind to the extent that you will remember it every time you sit down to eat, including while eating at restaurants? If so, congratulations! If not, read it over a few times more. An Exercise for Retention of a Healthy Jingle
The exercise involves reading through the combined jingle to determine for yourself if you understand the full meaning and effect of each jingle.
If you do not then you need to go back and review the jingle along with the narrative explanations until the information is connected with the lines of the jingle.
Several repetitions may be necessary before the messages contained in the jingles become embedded in your memory. The next jingle describes what in the old diet needs to be changed in order to reap the benefits of maintaining or losing weight and also of improving your health at the same time. The first jingle of The Healthy and Nutritious Eating Plan and its explanation is: Fat and Sugar Jingle [2.1] According to Harvard Medical Schools,
Cut sat-fat, eat whole grain bread, Sugar is out – eat fruits instead. Narrative explanation [2.1]: Cut down on fat, particularly saturated fats. Limit the intake of fats and oils like butter, cream, lard and margarines in the diet. Hold saturated fats to 10 percent of diet and total fat to less than 30 percent of diet. If all fat consists of unsaturated fats, the upper limit may be extended up to 45 percent provided that amount does not exceed the total calorie limit set for your self. We have grouped the next three jingles as they are related. Chicken, Fish or Poultry Jingle [2.2] Substitute for some red meat, Poultry such as turkey or chicken, Fish, but cheese in moderation, Eat meatless to clear the kitchen. Yogurt and Bread Jingle [2.3] Use yogurt or low-fat milk or skim, Drink three cups per day for calcium, Bread fat-free, whole wheat, also rye, White dough bread pass it by. Calories for Control Jingle [2.4] To maintain a healthy desirable weight: Hold to a total calories of 1,800 per day, But to 1,000 calories to lose excess weight, Eat no more than 2,000 anyway! Narrative explanation [2.2 to 2.4]:
Fat-free whole grain bread is an acceptable substitute as it also adds fiber to the diet. The calories specified above can be burned off through both physical and mental activities.
For example, a 2,000-calorie diet can be readily reduced to 1,800 by 30 minutes of exercise per day depending upon speed and weight of the person exercising.
Get rid of sugar such as sugary soft drinks, cookies, cakes, candies, and ice cream because they increase the risk of Type II diabetes and put on weight.
Sugar provides an alternate source of energy so the body lives on sugar but does not consume much excess fat thus adding rather than cutting fat. Use fruits as snacks instead of sugar whenever possible.
Cooking method and bran (fiber) are of vital importance as indicated in the next jingle. Cooking Tools and Bran Jingle [2.5] According to many medical schools, Cook with steam, boil, broil or bake. There are no better cooking tools, Fiber is might–bran takes the cake. Narrative explanation [2.5]: Reduce potato chips, french fries, and other fried foods as they absorb fats and some lose their natural vitamins through deep fat frying. Fried foods often contain added salt that readily adheres to the fat covering. Fiber such as bran, whole wheat, popcorn, oatmeal, vegetables and fruits protect against colorectal cancer, so eat 30 to 40 grams per day of fiber.
Drinking alcohol can be a very dangerous practice except that research shows that one or two drinks a day improve the heart function and possibly reduce the change of dementia by 40 to 45 percent.
Hold the spirits to one drink a day. Try to control these enslaving tools, Halt the salt–move the shaker away. Narrative explanation Jingle [2.6]: Have no more than one or two drinks a day if you are a man, and one drink a day if a woman, as a general rule. A drink is considered to be 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of 80 proof spirits. Limit intake of sodium to a maximum amount of 2,300 milligrams daily. Sources of salt are sodas, baking powder, onion salt, garlic salt, sea salt, and soy sauce.
Half a cup of processed spaghetti sauce has 700mg of sodium. Canned soups, frozen dinners, vegetable juices, and snack foods are high in sodium. CHAPTER 3: OMEGA 3
Most health authorities consider that omega-3 fatty acids should come from northern or cold water fish while others believe that it is becoming more dangerous to eat wild or commercially grown fish. Pollution of the seas with dangerous ingredients makes the recommendation to eat even northern fish untenable. Commercially grown fish do not contain the correct nutrients.
Rather, they suggest that we should take omega-3 capsules and avoid eating fish. The jingle still stands as the controversy has not been settled. Potassium and Omega-3 Jingle [3.1] According to many medical schools, Improve the body with five jewels: Push potassium, veggies and fruit Dish the fish, omega-3 to boot. Narrative explanation [3.1]: Increase the consumption of potassium-rich foods like some fruits and vegetables because potassium lowers risk of high blood pressure. Fruits and vegetables that can be eaten for potassium include potatoes, bananas, oranges, orange juice, and berries.
Fish, beans, and dairy products also contain potassium. Eat two servings of fish like northern ocean salmon each week to get a low-density, omega-3 fatty acids rich food, except for children, pregnant and breast feeding women if fish are high in mercury content like tuna. CHAPTER 4: ANTIOXIDANTS
The color of foods makes a difference because of their antioxidant content. Antioxidants from Foods Jingle [4.1] According to many medical schools, Do something else to make you cool: Antioxidants will keep you well ahead, Eat foods dark green, orange and red. Narrative explanation [4.1]:
Antioxidants include beta carotene and other carotenoids found in orange, yellow, and dark green fruits and vegetables.
If beta carotene supplements are used, limit them to 6 to 9 milligrams per day. One carrot has 12 milligrams. These phytonutrients are essential toward maintaining a healthy body. They serve as antioxidants, enhance immune response, enhance cell-to-cell communication, alter estrogen metabolism, convert to vitamin A, cause cancer cells to die, repair DNA damage caused by smoking and other toxic exposures, and detoxify carcinogens.
Consume five to thirteen servings of vegetables and fruit per day that consist of at least one serving of dark, orange, or red fruit and vegetables such as cantaloupe, carrots, sweet potatoes, red bell peppers, and tomatoes.
Fruits and vegetables contain roughage as well as vitamins and minerals.
CHAPTER 5: POULTRY, FISH AND SELENIUM
The object of the next jingle is to reduce consumption of animal meat because poultry and fish are considered to be healthier. Poultry, Fish, and Selenium Jingle [5.1]
According to many medical schools, Do something else to keep you cool. Eat more poultry and fish than pig or cow, Selenium will help–onions are now. Narrative explanation [5.2]: Poultry and fish are more readily digested than pork or beef. The body needs selenium. Selenium lowers incidence of lung, colorectal, and prostate cancer in people with a history of skin cancer. Get this from plants that are grown in correct soil; meats and chicken are also good sources. If a selenium pill is taken take no more than 200 micrograms. The body needs selenium to absorb vitamin E. The best bet is to take a multivitamin. Include two varieties of plant food like onions, garlic, oregano, rosemary, and soy products as well as a cup or two of tea per day. Green tea is preferred over black tea. Longer and Better Jingle [5.3] According to many medical schools, People who follow these dietary rules: Live longer than others who don’t; Live better than those who won’t. Recaps Recaps (recapitulations) of the messages following Healthy Jingles listed above, but without the narrative explanations, are provided below. The recaps are useful when the explanations become clear and are retained. Recaps less Narratives for
Diet Jingles [2] Fat and Sugar Jingle [2.1] According to Harvard Medical Schools, People should follow good dietary rules: Cut sat-fat, eat whole grain bread, Sugar is out—eat fruits instead. Chicken, Fish or Poultry Jingle [2.2] Substitute for some red meat: Poultry such as turkey or chicken, Fish, but cheese in moderation, Eat meatless to clear the kitchen. Yogurt and Bread Jingle [2.3] Use yogurt or low-fat milk or skim, Drink three cups per day for calcium, Bread fat-free, whole wheat, rye also, Not bread made from white dough. Calories for Control Jingle [2.4] To maintain a healthy desirable weight: Hold to a total calories of 1,800 per day, To 1,000 calories to lose excess weight, Eat no more than 2,000 anyway! Cooking Tools and Bran Jingle [2.5] According to Harvard medical schools, Cook with steam, boil, broil or bake, There are no better cooking tools. |
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