Bottom Line Health
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| After-Dinner Snacks Can Aid Weight Loss
If you are a "night snacker" or someone for whom after-dinner snacking significantly contributes to a weight problem, eating a low-calorie snack approximately 90 minutes after dinner may help curtail eating and overall daily caloric intake—as well as promote weight loss.
Good choice: A serving of low-calorie ready-to-eat cereal with fat-free milk.
Jillon S. Vander Wal, PhD, assistant professor, College of Nursing, Center for Health Research, Wayne State University, Detroit.
Dr. |
Thomson Healthcare, Inc.
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 Urolithiasis
A small study investigated the effect of a pumpkin seed snack on inhibitors and promoters of urolithiasis in Thai adolescents. Ten adolescents from a hyperendemic area of Thailand, aged 13 to 16 years, received a prepared pumpkin seed snack supplement (which contained peeled roasted pumpkin seeds, milk powder, roasted sesame seeds and sugar) for 2 days. The amount of pumpkin seed snack supplement received was equivalent to 1200 mg phosphorous per day. |
Byron J. Richards
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 Instead, the calories are headed in the direction of fat formation, even if the snack contained no fat grams.
Snacking flips on the insulin switch at the wrong time, which causes the consumed calories to head for fat storage. This is true even if a snack contains only fifty to a hundred calories. Anything that was a fatty acid headed for energy production is now repackaged as a triglyceride and stored: fat burning stops. This is why snacking and eating five to six meals a day is such a bad idea. |
C. W. Randolph, M.D.
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 Although the sample daily menus include only one afternoon snack, if you get hungry between breakfast and lunch, eat another recommended snack. Try to eat dinner before 7 PM, and then do not eat again until breakfast. Drink water with lemon until bedtime. Keep small sandwich bags of chopped carrots and celery and nuts in the refrigerator. Grab them for a quick snack when you are on the run.
• Keep a weekly weight-loss journal and diet diary (see Appendix A). Record your weight, symptoms of hormone imbalance, stress level, and exercise patterns. |
Laurie Deutsch Mozian, M.S., R.D.
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 Lunch
Salad
3-4 ounces of protein (meat/poultry/fish/tofu/beans/nuts) Whole grains or potatoes Vegetables Whole-grain roll
Afternoon Snack
Choose one snack from the snack list below.
Dinner
Salad
Bean or vegetable soup
Sandwich on a whole-grain roll or crackers
(Keep vegetables and beans in mind as you choose a sandwich filling. Try hummus, a veggie burger, or a tabouleh salad.) Fruit Beverage
Evening Snack
Choose a snack from the snack list below. |
Thomson Healthcare, Inc.
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| There was a significant increase in urinary oxalate among the participants in the pumpkin seed snack group compared to snack without pumpkin seeds. There was a significant decrease in magnesium and pyrophosphate, inhibitors of crystal formation with pumpkin seed snack as compared to before treatment (Suphiphat et al, 1993). indications and usage
Approved by Commission E:
¦ Irritable bladder
¦ Prostate complaints
Unproven Uses: Pumpkin is used for irritable bladder, prevention, and treatment of calcium oxalate kidney stones, micturition problems accompanying prostate adenoma stages I to II. |
Laurie Deutsch Mozian, M.S., R.D.
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| Lunch
Salad
3-4 ounces of protein (meat/poultry/fish/tofu/beans/nuts) Whole grains or potatoes Vegetables Whole-grain roll
Afternoon Snack
Choose one snack from the snack list below.
Dinner
Salad
Bean or vegetable soup
Sandwich on a whole-grain roll or crackers
(Keep vegetables and beans in mind as you choose a sandwich filling. Try hummus, a veggie burger, or a tabouleh salad.) Fruit Beverage
Evening Snack
Choose a snack from the snack list below. |
Thomson Healthcare, Inc.
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| Ten adolescents from a hyperendemic area of Thailand, aged 13 to 16 years, received a prepared pumpkin seed snack supplement (which contained peeled roasted pumpkin seeds, milk powder, roasted sesame seeds and sugar) for 2 days. The amount of pumpkin seed snack supplement received was equivalent to 1200 mg phosphorous per day. Urinary pH was significantly lower in the pumpkin seed group compared to urine samples taken prior to the start of the trial and also during a 2-day period in which subjects received a snack supplement that contained all ingredients except pumpkin seed. |
Bottom Line Health
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| The Best Bedtime Snack
The right bedtime snack can help you sleep better. A recent study found that a trypto-phan-rich snack at bedtime helped participants sleep better and be more alert the next morning. Foods that contain tryptophan include bananas, dairy, peanuts and almonds, tuna, chicken, eggs and soybeans.
Andrew L. Rubman, ND, medical director, Southbury Clinic for Traditional Medicines, Southbury, CT.
Scientists Create Artificial Penis
Ira Sharlip, MD, clinical professor of urology, University of California, San Francisco, and spokesman, American Urological Association. |
Thomson Healthcare, Inc.
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| There was a significant increase in urinary oxalate among the participants in the pumpkin seed snack group compared to snack without pumpkin seeds. There was a significant decrease in magnesium and pyrophosphate, inhibitors of crystal formation with pumpkin seed snack as compared to before treatment (Suphiphat et al, 1993). indications and usage
Approved by Commission E:
¦ Irritable bladder
¦ Prostate complaints
Unproven Uses: Pumpkin is used for irritable bladder, prevention, and treatment of calcium oxalate kidney stones, micturition problems accompanying prostate adenoma stages I to II. |
Mike Adams
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| Although I'm not a big fan of increasing taxes or using taxes for social reform, it is true that taxing junk foods would make them less affordable to most citizens and might cause some people to choose alternative sources of food such as healthy snack foods. In other words, if we made unhealthy snack foods the same price as healthy snack foods by taxing the junk foods, people would have a more balanced choice of what they want to eat. |
Craig Pepin-Donat
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 Most people snack right out of the bag, and that is when excessive calories are racked up. Read the label and find out how many portions are in the bag and how many calories there are per portion. Then remove a portion or two from the bag and put it away.
• Stop buying junk food and you won't have it to eat when hunger cravings set in. You cannot eat what is not in your pantry, fridge or cabinets. Pre-plan healthier snacks so that you don't trash your entire plan with a box of cookies, bag of chips or candy. |
Donna Jackson Nakazawa
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 Dinner often comes from a box or prepackaged bag from the freezer, and snacks and sodas—of which there are a plethora to choose from in our snack culture—serve as pick-me-ups in between.
What fresh foods we do consume—unless organic—are sprayed liberally with pesticides and fungicides. Nonorganic poultry and meats are packed with hormones and antibiotics, not to mention often full of PCBs, mercury, and other chemicals that accumulate up the food chain in the cows, pigs, lambs, and chickens we consume. Processed meats are preserved with nitrates. |
Marshall Editions
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 Exercise: Exercise within an hour of eating a meal or a snack—the snack should not be high in sugar. Exercising at consistent times relative to meals is helpful, as is stress reduction. Meditation and breathing techniques are good daily practices to adopt.
Administer glucose: If someone with diabetes develops hypoglycemia due to excess insulin or other medication, give them glucose immediately. Give the patient fruit juice or, if available, an injection of glucagon, which has a major role in maintaining normal concentrations of glucose in the blood. |
Dan Buettner
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 Or keep a can of nuts in the office for an afternoon snack, which may help avoid snacking right before dinner.
LESSON FOUR: GRAPES OF LIFE
Drink red wine (in moderation)
Epidemiological studies seem to show that people who have a daily drink per day of beer, wine, or spirits may accrue
Sardinians share a toast with glasses ofCannonau, a locally produced red wine that has higher concentrations of polyphenols. some health benefits. But the secrets of the Blue Zones suggest that consistency and moderation are key. In Okinawa, it's a daily glass of sake with friends. |
Craig Pepin-Donat
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| Do you experience late-night snack attacks and find yourself standing in front of the pantry or refrigerator lovingly eyeing the cookies, or rationalize downing a pint of ice cream? Have you convinced yourself that eating sugar-free or fat-free snacks will prevent you from gaining weight? If you are like most people, your eating habits have put your health at risk and you may not even be aware of it. Many people think they are eating a healthy and balanced diet, but they are not. |
Eric R. Braverman
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 Typically, bad snack foods are low in nutrients, high in sugar, high in fat, or contain refined carbohydrates, inhibiting the optimal fat loss environment. Even healthy snacks such as fruits can, when eaten by themselves, spike blood sugar and insulin levels. So rather than a muffin, which is full of sugar and refined white flour, consider a piece of whole-grain bread with one slice of turkey breast, a tomato slice, and spinach. Walnuts and almonds are a good snack choice in small quantities.
Supplement your diet with an antioxidant formula. |
Mike Adams, the Health Ranger
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 Torula yeast is now found in many snack products, even many so-called natural snacks. I've seen it in chips and a number of fried snack foods. It seems like this ingredient is going to be increasingly popular in the years ahead because it looks so non-threatening to the consumer. It doesn't look like MSG, and it technically isn't yeast extract, but in my opinion, this ingredient is quite harmful.
I gave torula yeast my own test, because I'm quite sensitive to MSG and similar products; I can almost immediately feel the effects if I consume MSG. |
Craig Pepin-Donat
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| Laced with sugar, salt, saturated fats and chemicals, the snack attack upsets the chemical balance in our brain, which creates cravings for more. The increased consumption created by these unnatural cravings is a major culprit for packing on extra pounds, which has contributed to the obesity epidemic.
Have we convinced ourselves that the calories devoured while watching TV do not count? Or are we so numb from watching TV that we are not paying attention? Forget controlling portions, calories, fat and carbohydrates when you're snacking from a box or a bag of your favorite munchies. |
Michael Pollan
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 But the biggest threat to the meal-as-we-knew-it is surely the snack, and snacking in recent years has colonized whole new parts of our day and places in our lives. Work, for example, used to be a more or less food-free stretch of time between meals, but no longer. Offices now typically have well-stocked kitchens, and it is apparently considered gauche at a business meeting or conference if a spread of bagels, muffins, pastries, and soft drinks is not provided at frequent intervals. |
Dr Ron Roberts
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 So nearly two out of every three asthmatics could trigger an attack by eating common foods like tinned soup, pickles, sausages, snack foods, dried fruit, dehydrated potatoes, commercial fruit juices and the like.
TARTR AZ1NE
Most children (and many adults) like to eat and drink foods containing the common additive tartrazine. It turns up everywhere—in syrups, toppings, sauces, soft drinks, cordials, frozen sweets, confectionery, packet snacks, jellies, biscuits, puddings and is also used to colour medicines yellow, green or orange! |
Eric R. Braverman
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| People who snack between meals find it easer to lose weight because they actually take in fewer calories during their three main meals. Typically, bad snack foods are low in nutrients, high in sugar, high in fat, or contain refined carbohydrates, inhibiting the optimal fat loss environment. Even healthy snacks such as fruits can, when eaten by themselves, spike blood sugar and insulin levels. So rather than a muffin, which is full of sugar and refined white flour, consider a piece of whole-grain bread with one slice of turkey breast, a tomato slice, and spinach. |
Dr. Edward F. Group III, DC, ND, DACBN
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| MID-MORNING snack (halfway between breakfast and lunch)
1. Eat as much fruit as you can until you are full. Only eat 1 type of fruit!
2. Choose one of the following: blackberries, raspberries, strawberries, or blueberries. If berries are not in season, replace them with apples or bananas.
3. After your Mid-Morning snack and before your Lunch, consume another 20 ounces of the Intestinal Cleanser drink.
4. Repeat the following Affirmation 9 times: / Am Clean and Healthy.
LUNCH
1. Eat as much fruit as you can until you are full. Only eat 1 type of fruit!
2. |
| MID-AFTERNOON snack (halfway between lunch and dinner):
1. Eat as much fruit as you can until you are full. Only eat 1 type of fruit!
2. Choose one of the following: grapefruit, white grapes, pineapple, or oranges
3. After your Mid-Afternoon snack and before your Dinner, consume another 20 ounces of the Intestinal Cleanser drink.
4. Repeat the following Affirmation 9 times: I Am Clean and Healthy.
DINNER
1. Eat as much fruit as you can until you are full. Only eat 1 type of fruit!
2. Choose one of the following: avocados or tomatoes (tomatoes need to be vine ripened for best results). |
Michael Pollan
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| Americans today mark time all day long with nibbles of food and sips of soft drinks, which must be constantly at their sides, lest they expire during the haul between breakfast and lunch. (The snack food and beverage industry has surely been the great beneficiary of the new social taboo against smoking, which used to perform much the same time-marking function.) We have reengineered our cars to accommodate our snacks, adding bigger cup holders and even refrigerated glove compartments, and we've reengineered foods to be more easily eaten in the car. |
J. Douglas Bremner
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 On the other hand, Stacey's dietician "may be able to recommend certain foods Stacey should eat before going out, and snack foods or soft drinks that she could have while clubbing." Finally, "Stacey or her mother could leave a favorite snack conveniently by her bed for when she returns home late." And these words of wisdom end the section: "Parents should not relinquish responsibility for their teenage children's diabetes too soon." Indeed. |
Dr. Steven R. Gundry
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 About 1/4 cup of raw walnuts or other nuts or pumpkin seeds-that's one handful-as a mid-morning snack and another handful as a mid-afternoon snack contains sufficient protein and glucose to keep your brain happy without depleting your muscles. You can substitute nut butters occasionally-just make sure they have no added oils-but remember that they're processed foods and didn't exist a century ago. Moreover, whole nuts and seeds have the added bonus of not being completely digestible, meaning you absorb only about two-thirds of the calories. |
Michael Pollan
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| To counter the rise of the snack and restore the meal to its rightful place, consider as a start these few rules of thumb:
© DO ALL YOUR EATING AT A TABLE. No, a desk is not a table.
ODON'T GET YOUR FUEL FROM THE SAME PLACE YOUR CAR DOES. American gas stations now make more money selling food (and cigarettes) than gasoline, but consider what kind of food this is: except perhaps for the milk and water, it's all highly processed nonperishable snack foods and extravagantly sweetened soft drinks in hefty twenty-ounce bottles. |
Steven V. Joyal
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 Trans fats are typically found in commercially processed foods that have been prepared under conditions of high heat, such as snack foods (for example, potato chips and roasted nuts), frozen foods (including entrees, snacks, whole dinners, desserts), commercially made cookies and crackers, packaged dinners, and baked goods
?saturated fat, found primarily in animal products (meat, poultry, whole-fat milk and dairy products, lard)
The bottom line is this: think olive oil, fish, and green leafy vegetables, and go light on meats and processed foods. |
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