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As part of a long-term study on preventing prostate cancer, researchers in Seattle analyzed the diets of thousands of men to see if they could identify any connection between what the men were eating and their risk of benign prostate hyperplasia. BPH is a non-cancerous inflammation of the prostate gland. Although BPH is by definition benign, it is very common condition and can be a major quality-of-life issue for men over 50. As well, having BPH increases the risk for eventually developing prostate cancer.

The researchers did spot a few trends. Men who were eating a low-fat diet and ate four or more servings of vegetables a day had a dramatically reduced risk of BPH. It was also reported that eating lean protein appeared to be protective, while eating lots of red meat increases the risk.

However, the dietary questionnaires used to collect this data didn’t distinguish between a McDonald’s hamburger (25% fat) and a grass-fed bison steak (2.4% fat). It’s all just red meat. The term “lean protein” appears to be reserved for other types of meat.

Finally, moderate alcohol consumption (2 drinks per day) appeared to be protective.

So, to keep your prostate healthy, avoid eating excess fats and eat lots of vegetables. Good advice for anyone.

Tagged with: BPH • lean protein • low fat diet • moderate alcohol consumption • prostate cancer • vegetables

The name, low fat diet recipes, may not sound too appetizing, but they really can be.

When one is dieting and watching their fat intake, as well as calories, the food may become boring. So using exciting low fat diet recipes can be one way to help keep you eating the right foods.

Reducing bad fats in ones eating habits really isn’t a bad idea even if you don’t need to lose any weight.

These appetizers are an example of low fat diet recipes that are just yummy, good for you and low calorie.

Asparagus and Avocado Wraps

24 spears asparagus
1 ripe avocado, pitted and peeled
1 tablespoon lime juice
1 clove garlic, minced
1 1/2 cups cooked cold long-grain white rice
3 tablespoons plain nonfat yogurt
3 whole wheat tortillas, 10 inches in diameter
1/3 cup fresh cilantro leaves
2 tablespoons chopped red onion

In medium saucepan over high heat, bring 2 inches water to a boil. Steam the asparagus in a steamer basket until just tender, approximately 5 minutes. Immediately rinse the asparagus in cold water. Drain thoroughly.

In a small bowl, mash the avocado, lime juice, and garlic into a coarse puree.

In another small bowl, stir together the rice and yogurt.

Heat a large dry frying pan over medium heat. One at a time, heat the tortillas in the hot pan until softened, approximately 20 seconds per side.

Lay the tortillas flat. Spread the avocado mixture equally among the tortillas. Top each with an equal amount of the rice mixture, asparagus, cilantro, and onion.

Roll to close the tortillas with ends folded in. Cover with plastic wrap and refrigerate for up to 1 hour, or serve immediately. Return to room temperature before serving.

To serve, cut each wrap in half crosswise.

Makes 6 servings.
Recipe originally from The Mayo Clinic, Williams-Sonoma Cookbook, by John Phillip Carroll, published by TimeLife Books.

Tagged with: low fat diet • low fat diet recipes • low fat diets • vegetarian diet • weight loss recipes

Following a low fat diet is all the rage these days. It is also a very healthy way to look at your meal planning and to drop some extra pounds along the way.

Here’s how to start:

1.) Look at your low fat diet realistically.
Start with small achievable goals and stay away from crash diets.

2.) Get rid of all the junk.
Throw out or give away all the un-healthy food in your house. Keep only healthy low fat foods and only prepare what you have.

3.) Keep track of portions and serving sizes.  
Stick to smaller more reasonable portions for your low fat diet. Also,  know that most packaged food has more than one serving.

4.) Make sure to eat breakfast.
When you eat a healthy breakfast, your blood-sugar levels will stabilize and you will less hungry until lunch.

5.) Drink lots of water.
Water is very important for digestion, and will make you feel fuller for longer.

6.) Have at least one vegetarian meal each week.
While following a low fat diet, forget the meat dishes at least once a week and concentrate on healthy veggies.

7.) Add fish to your diet twice a week.
Fish is naturally low in fat and some fish, like salmon, have the heart healthy omega-3 fatty acids as well as protein.

8.) Get off the couch.
Exercise is important to any diet as well as a low fat diet. Make sure to talk to your doctor about safe exercise for you as well as any diet you are considering.

Tagged with: eating to lose weight • lose weight naturally • low fat diet • low fat diets

The 7 day diet is not a balanced diet and definately can be called a ‘Fad’. It really is very close to a vegitarian diet except for the three days that one is allowed to have 4 servings of 3 ounces of meat.

The 7 day diet can cause weakness and fatigue and is very low in levels of calcium, iodine, and vitamins B12 and D. You probably will lose weight, as well as energy, because you are only consuming fruits and vegetables until the last three days of the diet when you get very small prtions of meat.

The 7 day diet is as follows:

Monday: You may have as much fruit (and juices) as you wish, No bananas.

Tuesday: You may have all of the vegetables that you wish and you can use soy sauce, vinegar or mustard.

Wednesday: You may have both fruits and vegetables, as much as you like, No bananas.

Thursday: You may have only 5 bananas and drink 5 glasses of whole milk. Some versions say 8 bananas and 4 glass of milk.

Friday: You may have 4 servings of meat (3 ounces each - beef/chicken/fish) with unlimited green vegetables.

Saturday: You may have 4 servings of meat (3 ounces each - beef/chicken/fish) with unlimited green vegetables.

Sunday: You may have 4 servings of meat (3 ounces each - beef/chicken/fish) with unlimited green vegetables.

Therefore the secret of the 7 day diet is really no secret. If you eat foods that are low in calories, high in fiber and are low fat and combine this with exercise, you will lose weight.

The 7 day diet is rigid and may not be safe so if you are  considering giving this diet a try make sure to check with your doctor first.

Tagged with: 7 day diet • fad diets • high fiber diet • low calorie diet • low fat diet