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Show SECTION Looking toward summer in health p The wintery weather is no indication, but summer is on the way, which has women turning their thoughts to dieting away those winter pounds. But before plunging into unwise dieting, research these checkpoints first. Flam Your Strategy For Healthy Dieting Pointers You Should Know For Dieting E, it's only blustery though February, millions of women are thinking ahead to bathing suit weather.. .and that means shedding winter pounds. So now is an ideal time to plan your weight loss diet with an eye to its nutrition and health benefits. Here are some pointers you should know about healthy eating: Prepare yourself for your new diet. Make a firm commitment to losing weight. Set the stage for a new sense of organization and resolution in your life by creating specific goals, taking a personal inventory of your reasons for wanting to lose weight, listing temptations (knowing your "top ten" your enemy is half the battle!) and listing all the nutritious foods you really like. low-calori- e, Select a diet that includes a wide variety of foods you like to eat. If you don't, youll get bored and go back to your old eating habits. That's why 80 percent of fad diets fail. Buy a diet cookbook (there are hundreds available) and start clipping tantalizing diet menus you see in magazines and newspapers. New cookery tricks are easy to learn, and they save hundres of calories. If you are planning to diet, be careful not to cut out vitamins and minerals ir A diet that guarantees quick weight-los- s may give you a psychological boost for the first couple of days, but keep in mind that most of them are nutritionally imbalanced in one way or another and are not recommended for long periods of time. Take a vitaminmineral supplement to make sure you are getting all the vitamins and minerals you need. Start thinking of foods in terms of their rather than just calories. Nutrient density means the amount of nutrients present in proportion to the amount can of of caloires. For example, a cola costs 156 calories and provides little or no nutritional value beyond energy. The same amount of skim milk gives you calcium, riboflavin, vitamins A and D. phosphorous. "nutrient density while you cut out calories. potassium, magnesium and protein for about 120 calories. The skim milk has more vitamins and minerals per calorie and is therefore a better nutritional bargain. Cut down on alcohol. The calories per ounce generally equal the proofage, and they add up fast! For example, one ounce of 80 proof whiskey contains 80 calories. Fruits and vegetables are important sources of vitamins and minerals but low in calories. Steam, bake, boil them or crunch lemon juice plus spices, herbed 'em raw vinegar and yogurt toppings are just a few ways to enhance the subtle flavors. as you can to include 2 servings protein-ricfoods (meat. fish, poultry, eggs, etc.): two servings milk or milk products: four servings h fruitsvegetables and four semngs grainscereals. When dining out. choose plain meat, chicken or fish for an entree. Instead of butter. have fish grilled with wine and herbs. Ask for salad dressing and butter on the side so r If your daily caloric intake is less than 1600. consider taking a balanced vitamimmineral supplement. It is very difficult to get all the vitamins and minerals you need at this calorie level, and even more so if calorie you have cut down to the range. that you control the amount used. Treat yourself to fresh strawberries or raspberries for dessert. 800-120- 0 Budget your daily food selections as best Microwave Cooking: For Fluffy Eggs Try Living Longer New Golden Rule Early on, most micro-wav- e cooks have a bad ex- perience preparing eggs, with results that range from too moist to too tough, or end in a minor By LELORD KORDEL Number Six of a Series Milk, Now those disillusioned cooks can take heart and heed the new in a new form, has joined the ranks of concentrated protective explosion. micro-wav- foods. 1 refer to inedry skim milk--a- n n xpensive. readily digested, food. A hard to believe fact is that the protein, calcium and riboflavin in dry skim milk can help prolong your prime of life." and aid you in retaining youthfulness. The addition of even so little as a tablespoonful of powdered skim milk to daily servings of food would be a worthwhile contribution to your Live Longer program. Less than one-hacup of powdered skim milk contains all the nutrients found in a quart of fresh skim milk. There is a popularly held belief that "richer milk is better milk. Nothing could be farther from the truth. The protein, minerals and riboflavin are all contained in the skim milk, not in the cream. An analysis of skim milk powder shows it to be approximately 8 percent minerals. This is a remarkably most foods high concentration-sin- ce contain lese than I percent of these important cell nutrients.' If you want to gain weight, dry skim milk, used liberally, will provide extra amounts of the protein, minerals and vitamins. It was the lack of these which may have caused your underweight in the first place.. high-protei- e method to golden, fluffy eggs. highly-concentrat- A simple formula has been developed to assure : light and lovely egg dishes that may be adapted for meals or for nutritious, satisfying snacks. The eggs require only six to seven minutes of cooking and may be served from the glass casserole in which lf they are microwaved. The new microwave method calls for six eggs, beaten; one can of Campbells Condensed Soup; one cup of addition, such as chopped vegetable or Easy eggs divan, a light and llullv dish ol eggs, broccoli and Campbell's Cieainv Chicken Mushroom soup, takes only six to seven minutes in microwave and may be cooked and served in same glass casserole. 2 tablespoons butter In 1 glass casse- chunk chicken; seasonings and garnish. 1 Using the new golden egg rule, creative cooks can develop their own by changing the variety of soup, adding a different vegetable, favorite rec-jp- seasoning and garnish. Easy Eggs Divan 6 eggs, slightly beaten es or margarine green onion, sliced can (10 ounces) Condensed Campbells Creamy Chicken Mushroom Soup cup broccoli flowerets broken in small pieces V teaspoon lemon or black pepper 1 role, combine all ingredients except pimiento. Cover with glass lid. 1 Chopped pimiento Microwave on HIGH 6 to 7 minutes or until set but still moist, stirring once. Stir and let stand, covered, 2 minutes before serving. Garnish with pimiento. Serve with waffles. Makes 4 servings, t WEIGHT CONTROL If overweight is your problem, and yours should be a reducing diet, dry skim milk is equally good. Liberal amounts can be used without making your calorie count jump up like the thermometer on a hot day. Moreover, the highly concentrated protein in skim milk is a valuable aid to a reducing diet. Keep in mind: the more protein you eat without adding calories, the more quickly your sluggish thyroid gland can be prodded into taking over. This is important in bringing body weight back to normal. Right now powdered skim milk is the biggest food bargain of all. You can slice your milk bill considerably with powdered skim milk. As well as supplementing your diet with the valuable proteins and vitamins and minerals found in this wonderful food. If you wish to economize and simplify your marketing, you may omit buying fresh milk altogheter. Just stock your cupboard with the ineg skim milk xpensive, powder. It can be made into liquid milk with a few flips of the eggbeater or wire whisk--b- y merely adding it to cold water. And best of reconstructed liquid milk (that you yourself make be difrom skim milk powdcr)--ca- n luted or as "rich" as you wish. So concentrated in this fine that it contains eleven times more high-prote- in long-keepin- is f'd high-grad- e protein, minerals. B- - vitamins and lactose than fresh w hole milk. This means that eleven pounds of fresh liquid milk are used to prepare one pound of dry skim milk. Powdered skim milk is 36.5 percent protein, as compared to 19.7 percent protein found in an equal weight of lean beef. LOW COST PROTEIN Where else could you get so much concentrated pure protein at so low a cost? If you want an extra-juicextrabroiled hamplump, and extra-ric- h burger soon, just add a couple of tablespoons of skim milk powder to the mixture. Dt;y skim milk is also a particularly g rich source of the vitamins--an- d in natural balance. Skim milk is rich in lactose, a " which provides a quick, readily usable source of energy. Especially for older bodies that need every iota of energy they can muster to counteract a slowing down of nervous system and vital organs. Like other foods, milk contains factors of great importance to the human organis of reproduction. We know that protein exerts an important influence on the continued youthfulncss of the sex glands in men und women alike. A British scientist advocated not long ago that all married couples, whatever their ages, should look to their diets, if they wished to achieve a y, youth-producin- "youth-promoter- high-prote- in congenial marital partnership. The quarrelsome mate is quite likely to be one whose nerves are started for protein. MARITAL HARMONY This thought-provokin- g fact is brought before you at this point because it has long been my belief that the lopsided, artifical. woefully devitalized diets of a great majority of families create the real causes underlying so much unhappy married life. The love and harmony of marriage are severely strained by " nerves--ofte- n caused by poor nutrition. Certainly I don't want to give the impression that powdered skim milk is going to cure all the ills of your marriage. But, I do want you to consider the logic of safeguarding personal happiness by making certain that your nervous system is well fortified by protective foods. This can help you retain youthfulness a lot longer. Is there a real need for dried skim milk? With more than half of the people losing their youth before they are forty, I should say there is. "on-edge- Distributed by Specialty Features Synduate. All Rights Reserved. Condensed from the book "Eat Riylit and Live Longer by Lelord Kordel. 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