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“НАШЕ ЖИТТЯ”, ГРУДЕНЬ 200 8 27 Dietary Goals for the New Season by Ihor Magun, M.D., F.A.C.P. During the warm weather months when we are wearing shorts, bathing suits, and other clothing that makes it difficult to hide extra pounds, most people are more body conscious and many make a strong effort to eat foods that will satisfy without increasing waistlines. Now that the dog days of summer have passed and we are wearing slacks and sweaters, things have changed. So has our diet, which has shifted from summer food to comfort food. It has long been known that the human body needs more food for the cold winter months. A sort of hibernation theory that this is nature’s way of helping us (and our animals friends) get through colder months. It is something we all seem to fall back on, but it mostly serves as an excuse for readjusting our eating and hunger patterns, often to less than optimal levels. Hunger is triggered by a variety of factors — both psychological and physical. By focusing more on better psychological control, the physical pitfalls can be overcome. Just like anything we do in life, psycho- logical control takes practice and dedication. Gradually working at dietary modifications can be a great way to achieving this goal. Examples include switching from regular milk to skim milk. Every couple of weeks switch to a lower-fat milk and eventually you will learn to enjoy skim milk. That goes for ice cream as well. Go for the lighter versions and settle on sorbets or frozen yogurt. Ease out of your diet foods that are mostly sugar and introduce fruits that satisfy your sweet tooth without the fat. Fill yourself up with fiber. This will keep you satisfied but not pack on the fat calories. It can give you that full feeling so you won't be noshing on foods that sabotage your weight control efforts. The greatest challenge will be to resist frequent temptations to indulge “this one good treat.” As you reach for that candy bar, remind yourself that it will not only obliterate the gains from calories you have avoided but will also break your good psychological spin on eating. That doesn't mean you can’t reward yourself. It simply means that you avoid rewarding yourself every day or twice a day, something that is all too easy to do, judging by the number of people in the United States that are overweight and clearly rewarding themselves too much and too often. So when you do have that special reward, save it for special days or occasions and savor it. You will enjoy it so much more and so will you body. Worthwhile goals take time and dedication. Make this dietary transition a long-term objective now and apply it daily. Work at it. Every day. The rewards and compliments you will reap will last for all four seasons. Food Substitution Tips For baking, use applesauce or prune puree for half of the butter or oil in your recipe, but note that you may need to reduce the baking time by 25%. Use egg whites (usually 2 egg whites for every whole egg). In place of whole fat cheese, use reduced fat cheese, but add it at the end of baking. Reduce sugar in recipes by ¼ to ⅓ in baked goods and desserts. If a recipe calls for one cup of sugar, use ⅔ cup. Use cinnamon, vanilla and almond extract for flavoring. Instead of full-fat cream cheese use Neufchatel cream cheese; the taste is excellent. For canned fish products-use only water-packed or products packed in "lite" syrup. Remove the skin from chicken prior to cooking and choose frozen vegetables without sauces. Instead of whipped cream on fruit us fat-free vanilla yogurt.
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