Low Fat Digest Issue 25- Low Fat Bean and Tuna Salad
The Low Fat Digest
Friendly Healthy Eating Information
10th of June 2007
Table of Contents
2. Low Fat Bean and Tuna Salad
3. Malnutrition! Are you suffering from it?
In summer, it is much easier to live healthy. When it's hot outside, many people don't feel hungry; you can buy fresh seasonal fruits and vegetables everywhere.
Why not skip the usual meat dinner and replace it with this low fat, light and healthy white bean and tuna salad?
Serve it with some bread and I guarantee you won't feel hungry afterwards.
2. Low Fat White Bean and Tuna Salad
Makes: 4 servings
- 3 cups (750g) white beans, rinsed and drained
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- 1/2 cup (100g) olives
- 2 red onions
- 1/4 cup (25g) fresh basil
- 1 teaspoon oregano
- freshly ground black pepper
- 1 can tuna in water
Chop olives, basil and red onions.
Combine the beans, oil, and lemon juice in a large bowl and stir together.
Add remaining ingredients and mix well. Use the freshly ground black pepper, salt and other herbs to your liking.
- Calories: 670
- Fat: 7 g
- Cholesterol: 12 mg
- Protein: 50 g
- Carbs: 105 g
- Fiber: 6 g
- Sodium: 306 mg
Visit our website for more healthy and delicious low fat recipes.
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3. Malnutrition! Are you suffering from it?
Joanna-Roselyn Machin, BSC, Dips (Nutri, Psych), Dips NatMEd, a
Health and Nutritional Psychologist
"'Malnutrition' - any nutritional disorder caused by an
insufficient, unbalanced or excessive diet, or by the impaired
absorption of nutrients by the body."
"No! I am not malnourished!" you are probably telling yourself!
But are you sure?
Surprisingly... even in affluent societies where people are
overfed and overweight malnutrition is rampant, but generally
undiagnosed! Most people are suffering from this condition and
yet are totally unaware of it!
The sad reality is that if you live in a modern society it is
highly probable unless you have a program that ensures you are
getting the right amounts of all necessary vitamins, minerals,
amino acids, enzymes and trace elements, you will have some
degree of malnutrition.
This will ultimately lead to a wide range of
conditions, the cause of which is generally misdiagnosed and as
a result are rarely successfully treated!
* Most overweight people suffer from malnutrition and are at
severe risk of related chronic diseases.
* Most dieters and elderly people suffer from malnutrition.
* Prescription drugs and OTC (over-the-counter) preparations
exacerbate malnutrition by robbing the body of essential
* Malnutrition causes anything from fatigue to psychological
disorders such as depression and anxiety.
* Malnutrition prevents recovery from illness and increases
susceptibility to other health problems.
* It is misdiagnosed in up to 70% of hospital patients and 45%
of outpatients, and costs the tax payer billions of dollars
With the right nutritional makeup
however, our body is able to
maintain good health and even has the ability to heal itself.
"Surely if I eat a reasonable diet I am getting all the
essential nutrients I need?"
This should be the case... but thanks to the reasons outlined
below it is virtually impossible these days to get adequate
amounts of essential nutrients from diet alone! Consider the
* Over the last 50 years our staple foods - potatoes, tomatoes,
other fruits and vegetables - have lost the majority of their
* Much of the modern diet consists of foods that are processed.
These not only lack essential nutrients but contain dangerous
additives such as hydrogenated oils, emulsifiers, flavorings,
preservatives and artificial colorants, many of which are
known to be carcinogenic.
* Many of today's
diseases, mental, physical and neural, are
proven to be caused by nutrient deficiencies.
* Nutrient deficiencies play a critical part in chronic
degenerative diseases. A direct result of improper nutrition.
* 35% of vitamin and mineral users and 16% of herbal and other
supplement users take these products because they know they
are good for them, but they don't actually know why.
* Over 70% of cardiologists take supplements to help prevent
heart disease, but their patients do not.
(American Journal of Cardiology).
In bygone days people were able to get all their nutrients from
nature. Their own farms and communities produced sufficient crop
to sustain surrounding villages and towns.
Meat was either hunted in the wild or farmed and produced also
within local communities.
Farmland was treated as a
valuable and respected commodity, as
without healthy farmland, survival would become harsh and
overall health difficult to maintain.
In the 1800s and before, crops were fertilized with only organic
matter. Over the last century however, as the economy grew and
the emphasis changed to mass-production and profits, maintaining
a sustainable 'healthy' resource became quite a low priority.
Around 1945 plant material was analyzed to discover that
nitrogen, phosphorus and potassium were the essential elements
needed for crops to grow.
Note: Modern science has since then clearly proven than in
addition to the basic substances referred to above, many other
trace minerals and elements are also essential in order to
promote healthy and substantial growth.
Nonetheless, back in 1945 and acting on 'flawed science' the
widespread use of chemical fertilizers began and nitrogen,
potassium were applied consistently to the earth.
When farmers began applying these three elements they did get
bigger crops. However, with repeated use, problems began. Over
time these very chemicals caused millions of micro-organisms to
die and the ground to become sterile. With intensive use of the
land the soil became stripped of its elements, plants lacked
essential nutrients and as such became sick and prone to insect
damage and various other plant diseases.
To combat these problems, farmers starting adding further
chemicals to try and correct nutrient imbalances. On top of
this, herbicides, fungicides and pesticides became commonplace
in an effort to control or prevent crop diseases brought about
by nutrient deficiencies. These additional toxic chemicals
depleted the soil nutrients further, killing more
This situation is comparable to the problem of antibiotics
killing friendly bacteria in the intestinal tract as well as the
harmful bacteria causing infection.
These intensive farming methods began a downward spiral,
constantly depleting the soils of their natural components.
Although 'modern' commercial crops can now be 'manufactured' to
look good, due to the soils lacking so many nutrients the
finished product does not contain the nutrients they once did...
Nutrients so essential for good human health.
To make matters worse many of these chemicals used in the
production of these crops find their way into our bodies by a
multitude of different ways. They cause molecular destruction
and lead to the inevitable degenerative diseases we are familiar
So, when you eat that healthy salad or slice of multi-grain
bread, it is a fact that you are getting less nutrition today
than from the identical foods grown in the same soil over fifty
Much of the food we buy today lacks essential nutritional
components to sustain our health. As indicated above, fresh
fruit, vegetables and whole grain food may look good, but if
analyzed show major deficiencies in vitamins, minerals, enzymes
and amino acids, which have largely been replaced by undesirable
additives! Also, despite there being some real question marks
over the long term safety of some genetically modified foods,
they continue to slip quietly into our food chain.
It is a misconception that the many chemicals added to preserve
our food for long storage or transportation actually work. In
actual fact, because of their very nature, they only deteriorate
the nutrient content further, although they do help maintain the
appearance of the food.
Add to this, the environmental pollutants we are subjected to
every day, not only from
substances that we are in contact with
but also within our water (thanks to the dumping of industrial
waste) and the very air we breathe, which is causing widespread
respiratory disease, and there is little wonder that the health
of the worlds population is steadily and surely deteriorating!
Be Aware of the Problem!
Don't be one of those people who do not contemplate their health
until having some kind of health 'scare'. If you are still young
it is likely that you feel invincible, but if you want to
maintain healthy joint and circulatory strength throughout
adulthood, for example, act now to ensure that you can
significantly reduce the likelihood of suffering from a
degenerative disease later in life.
The inescapable fact is that as we age our immune system's
efficiency decreases. Stresses and chemicals of modern living
further weaken this system and increase risks
of diseases such
as heart disease, stroke, arthritis and diabetes. When you
further add into this cocktail, over the counter and
prescription medicines there is a real recipe for disaster which
is currently unfolding in an unprecedented manner. It is well
established that these medicines 'steal' essential nutrients
from the body.
The key if you wish to avoid degenerative disease is to try to
balance your body with the nutrients it is lacking. This means
avoiding the malady that most of the population live with...
After more than 50 years leading medical journals now admit that
nutritional supplementation is necessary in spite of some
'authorities' suggesting that it is still possible to obtain all
essential nutrients from a standard western diet.
Nonetheless, Experts conclude that:
* Most people do not consume enough
nutrients by diet alone.
* Inadequate intake of vitamins, minerals, enzymes, essential
fatty acids, plant extracts and amino acids is linked to
chronic disease including coronary heart disease, cancer and
* Nutrients found in some nutritional supplements, in
sufficient and adequate amounts do reduce risks of chronic
disease, improve quality of life and increase longevity.
What Should You Do?
* Don't gamble that somehow you will be exempt from the
ailments afflicting so much of the population. In addition to being conscious of the need for a good
diet and sensible lifestyle habits, take a quality broad
based nutritional supplement.
* Supermarket supplements, although inexpensive, are actually
poor value for money and of low efficacy as they cater for a
mass market using inexpensive, lower quality
These limit the benefits to the consumer. They also have a
tendency to use high quantities of these cheap ingredients,
leading to a dangerous imbalance of nutrients. In the case of
nutrients, more is not always better.
* If you truly want to give yourself and your family the best
possible chance of avoiding disease or to help overcome
current health problems, then you would be wise to consider
Total Balance from Xtend-Life as a foundation nutrient aid,
as it is considered to be the most effective broad based
supplement available in the world today.
Get more information about
* Avoid as much as possible processed foods because of the
additives and of course try to get as much fresh air and
exercise as possible.
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