Wednesday, October 12, 2011

Little excerpts

I love my Engine2 book! I can't wait to try all of the recipes. I wanted to share a few excerpts and little quizzes with you direct from the book (I hope that's ok).

E2 pop quiz:

Q. What percentage of heart attacks occur with people who have supposedly heart-healthy cholesterol levels?

A. Thirty-five percent of all heart attacks occur in people with a total cholesterol between 150 and 199 mg/dl, numbers most physicians and the American Heart Association consider desirable.

My cholesterol on my last check up was 280...

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Myth: You can't get enough protein eating a plant-based diet.

Reality: Ample amounts of protein are found in whole, natural plant-based foods. For example, spinach is 51 protein, mushrooms, 35 percent; beans 26 percent; oatmeal, 16 percent; whole wheat pasta, 15 percent; corn, 12 percent and potatoes, 11 percent.

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E2 pop quiz:

Q. If there are 4 grams of sugar in 1 teaspoon, and 39 grams of sugar in a 12 ounce can of Coca-Cola, how many teaspoons of sugar are in one can?

A. Each can of Coke contains 39 grams of sugar, or about 10 teaspoons full.

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Myth: You can't get enough calcium eating a plant-based diet.

Reality: A diverse, plant-based diet is one of the best available sources of calcium and lets you avoid the deleterious effects associated with dairy products. Great sources of calcium include green leafy vegetables, nuts, oranges, kidney beans, lima beans, whole grains, Swiss chard, lentils, raisins, broccoli, kale, celery, tofu and romaine lettuce.

Dairy products actually leach calcium from bones, contrary to what you have heard.

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E2 pop quiz:

Q. Which of these foods has the highest percentage of saturated fat: butter, ice cream, steak or cheese?

A. Cheese has the most saturated fat, at almost 20 grams of saturated fat per pound.


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Myth: You can't get enough fat eating a plant-based diet.

Reality: Trace amounts of fat are present in all fruits, vegetables and other plant foods. Strawberries are 5 percent fat, bell peppers, 6 percent; broccoli, 8 percent; spinach, 11 percent; and soybeans, 41 percent. There are several high-fat plant foods that contain an excess of 80 percent fat , including certain nuts and seeds, as well as avocados, olives and coconuts.

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E2 pop quiz:

Q. Which has more cholesterol, a 3-ounce piece of red meat, or a 3-ounce piece of chicken breast, or a 3-ounce piece of tuna?

A. The red meat, chicken and fish all have the same amount of cholesterol - 80 milligrams.

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There are many other facts and great information in this lovely book. I can't wait to try all of the recipes and attend the first challenge meeting on Monday. I'll make sure to share them with you as I go along.

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