070119 Control your eating by applying Paretos’ law, Hara Hachi Bu and other techniques 1/2
Vilfredo Pareto, an Italian economist living in the late 1800’s, discovered that eighty percent of the land in Italy was owned by twenty percent of the citizens. Briefly, Pareto’s law states that eighty percent of the resultant effects come from twenty percent of the involved parts. In the case of food it’s that piece of pie or cake that is calling your name after you’re already full. That’s the twenty percent you don’t really need to eat.
This law seemingly applies to many facets of everyday life, including eating. In Okinawa they have adapted a similar concept into their eating habits by leaving twenty percent of the food on their plate. Called Hara Hachi Bu this traditional eating plan places a heavy emphasis on fruits, whole grains, soy foods, fish and vegetables.
The health benefits of not eating twenty percent of the food are decreased heart disease rates along with stroke and diabetes levels that are lower than in the U.S. With obesity epidemic in our culture it stands to reason that by not eating 100% of the food on the plate we would lower these risks.
Eggs are OK now
Eggs are OK now, just as they were 40 years ago.
A new study out of the University of Finland confirms what our Mothers and Fathers told us back then (for those of us who were around back then). This study reports that eating an egg a day doesn’t increase the risk of cardiovascular disease, even in those genetically predisposed to a higher than normal effect of dietary cholesterol on their serum cholesterol levels.
This study is a direct contradiction from what we have been told for the last several decades. In fact, over the past few years, several studies have reclassified eggs back into the good to eat category.
Researchers found no association, in the participants of the Finnish study, among those with the APOE4 phenotype. This particular hereditary phenotype affects cholesterol metabolism and is present in about one third of the Finnish population who are also carriers.
 American Journal of Clinical Nutrition, online February 2016
Eat your Raspberries
In a review of scientific literature, published in the January 2016 issue of Advances in Nutrition the conclusion is “Raspberries have a number of heart and brain-health protective essential nutrients.”
It seems as though Raspberries contain anti-inflammatory, anti-oxidative and metabolic stabilizing activity. All of which are good news to those of us interested in maintaining our health.
Raspberries also have anthocyanins, a known inflammation suppressant. Additional benefits accrue from the high amounts of polyphenol in the berries. Polyphenol may help in preventing platelet buildup and reduce blood pressure too.
There is further good news for those with diabetes; “Raspberries have potential to help reduce factors contributing to metabolic syndrome, which has implications for diabetes development and overall cardiovascular and brain health” says lead author Britt M. Burton-Freeman, PhD, MS, Institute for Food Safety and Health, Illinois Institute of technology.”
 DukeMedicine, April 2016, VOL. 22, No.4
Helping your heart with small changes in your eating habits
You can lower the fat, saturated fats, cholesterol, and calories in your diet with a few minor adjustments to your meal preparations.
Some of these suggestions may take a while to get used to but once there, your heart will love you longer for taking care of it. Of course, it still needs exercise because no amount of exercise will overcome a poor diet.
Try a few of these substitutions and see what happens with your tests the next time you see your doctor.
• Instead of using barbecue sauce, salt, or soy sauce try herbs, lemon, or other spices on your food or when you prepare it.
• Mix 1 cup of fat free or low fat milk plus one tablespoon of liquid vegetable oil to replace 1 cup of whole milk.
• When making hamburgers or anything with hamburger in it use ground turkey or lean beef. If you insist on using hamburger start adding more ground turkey or lean beef to the mix rather than all hamburger.
• Substitute 1 cup of evaporated skim milk or ½ cup of low fat yogurt and ½ plain low fat unsalted cup of cottage cheese for 1 cup of heavy cream.
• Use fat free sour cream in place of sour cream.
• Blend 4 tablespoons of soft margarine with 1 cup dry unsalted cottage cheese and little fat free milk if the consistency isn’t what you consider your cream cheese should be like.
• Mix 1 tablespoon of soft margarine and ¾ tablespoon of vegetable oil as a substitute for 1 tablespoon of butter.
• For one egg, use two egg whites or a commercial brand of cholesterol free egg substitute.
• During your baking, if you need 1 cup of oil use ½ cup of applesauce and ¼ cup of oil.
Each of these substitutes will help you make healthier recipes for your heart.
Healthy snacks that won’t bust the fat and calorie bank
If you can’t go for more than thirty seconds without having something to snack on you are probably putting on weight every month. Snacks are not all that bad if you do it in a reasonable manner and by that I mean eating healthy ones.
Instead of eating regular potato chips or taco chips try the reduced sodium ones or get the baked instead of fried versions with the low sodium. Eat a few lightly salted pretzels or non-salted pretzels or air popped popcorn.
If you buy your snacks at Costco or other large warehouse store separate the contents into smaller one size portions so you control how much you eat at one sitting.
If you bake, use unsaturated oil or soft margarines, non-trans fat contents of course, and egg substitutes or egg whites and fat free milk. Angel food cakes are better for you than the traditional sugar, fat loaded, but great tasting cakes of your youth.
When it comes to cookies or crackers develop the taste for the fat free or low fat ones. It may take a while to do so but give it a whirl and see if you can make it happen over the course of several bags of boxes. Some of the better choices in this area are graham crackers, rice cakes, some of the fruit bars, and ginger snaps if you like the taste of these. Another option is molasses cookies, which in my case I haven’t had since my grandma used to bake them a long time ago.
Ice cream is the down fall of many a good diet intentions. Sherbet, frozen yogurt in the fat free or low fat styles and fruit juice bars all make good tasting substitutes for regular ice cream. Puddings are fine as long as you stick to the ones made with fat free milk.