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“НАШЕ ЖИТТЯ”, СІЧЕНЬ 201 3 WWW. UNWLA.ORG 29 THE CHANGING SPECTRUM OF WHAT TO EAT AND NOT TO EAT by Ihor Magun, MD, FACP Food recommendations seem to be always changing. One year a food may be on the pr e- ferred list and the next one the nutritionists re c- ommend limiting or avoiding it . Not only is it confusing for everyone, but it also fuels intense discussions in many medical circles. Nutrition is a major factor in everyone ' s life. I would like to elaborate on some comm on foods that ma y be helpful or harmful. • Eggs have been discussed for years. The que s- tion of how many whole eggs can be consumed i s always the first one to be asked, and it is certainly a valid one. However, t here is no one answer to this question. Eggs are one of th e best source s of protein, vitamins , and minerals. The high con tent of amino acids in eggs further adds to their nutr i- tional value . Protein is found in both albumin (white) and yolk, but it is more prominent in the alb umin. It is one of the best body - bu ilding su p- plements and is incorporated in all body - building diets. Cholesterol is mainly contained in the yolk. If you have to limit oral cholesterol intake, use three egg whites in place of two eggs with the yol k. Because t here is no cholesterol in egg whites, you can eat as many of them as you like . The various brands of egg whites sold in cartons are fine and contain the real egg. They are easy to purchase and store. • Bananas have been referred to as the fruit of the wise. They are abundant, available all year ro und and contain natural sugars such as sucrose, fructose , and glucose as well as fib er. Eating a banana can give you an instant energy boost. One interesting fact i s that bananas contain a starch that our bodies cannot absorb, which makes us feel full. This starch may help our bodies burn off fat , as it creates a chemical that forces the body to burn fat in place of carbohydrates. In addition, bananas contain a fai r amount of vitamins and minerals. • Red meat has always been a source of co ntr o- versy and still is. However, no one can deny the fact that it is an exce llent source of protein, which will keep you feeling full longer ( thus preventing you from reaching for less healthy snacks ). Look for cuts that are lean and have the words “ round ” or “ sirloin ” in the label. Remember that the po r- tion size should be no bigger than a deck of pla y- ing cards. • The grapefruit controversy has been resolved , and the me dical community now gives the follo w- ing recommendation to individuals taking pr e- scription medications : avoid any form of grap e- fruit (juice or fresh) . This means no intake at all , even if you eat the fruit and take medications at different times. The p resence of certain chemicals in grapefruit interfere s with the enzymes that break down the ingested medications in our d i- gestive system. Not all medications h ave been tested with grapefruit , but many h ave. Questions about specific medications could be directed to your physician or pharmacist. It may be better , however, to just avoid the possible inter action by not having the fruit. • I t would seem intuit ive that for a late - night snack , a piece of fruit is just about the best cho ice. In fact , it isn't . Most fruits have a high carbohydrate index , and their ingestion at night causes our bodies to produce insulin to lower the input of glucose . This means that the fruit you eat at night will be stored in your body as fat. (S omething we thought we would avoid !) I n- stead of fruit, choose a food that is of low carb o- hydrate content , like cottage cheese, a protein bar , or a small handful of nuts. As always, recommendation s are exact ly that, and should never be more than a guide to optimal health . I h ope you will take these re c- ommendations and couple them with a good me n tal attitude and some physical activi ty. Have a great start to the New Y ear , and as always, I will do my share to keep you informed on in novations, suggestions, an d advic e to help you be at your best. Diet Excuses Chocolate is a vegetable. How, you ask? Chocolate is derived from cacao beans. Bean = vegetable. Sugar is derived from either sugar CANE or sugar BEETS. Both are plants, which places them in the vegetable category. Thus, chocolate is a vegetable.
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