Health Notes #22

The China Diet Study

Did you know that Americans and Europeans get many more heart attacks and cancers and even more osteoporosis than the Chinese do?

To find out why, an international team of physicians and scientists studied 60,000 people spread out over China in 65 counties. Here is what they found out.

  • Americans get almost 40% of their calories from fat. Chinese have less than 15% fat calorie intake.
  • Americans consume 70% of their total fat as animal fat. The Chinese are largely vegetarian and get only 4% from animal fat.
  • Americans get about 70% of their protein from animal sources. The Chinese get only about 4%.
  • The Chinese eat three times more dietary fiber than Americans do.
  • Americans eat fewer calories than the Chinese but are 25% heavier.
  • The Chinese diet contains about 70% more vitamin C than the American diet.
  • Anemia from iron-deficiency is rare in China, in spite of their getting little meat. The extra vitamin C might help absorb the iron that is available.

Results: The cholesterol levels tell the story. The American average is about 212 but in China this dangerous fat is down--way down--to less than 150. No wonder only 1% of deaths in China are from coronary artery disease but in the USA this figure is about 50%.

Cancer is common in the USA, but in China it is uncommon. In the counties where people eat the most animal food, they have the most heart attacks, cancer and diabetes.

Even osteoporosis is rare in China, even though they eat much less of calcium-containing foods than do Americans. This may be because animal protein washes out calcium from the bones.. Also Chinese tend to exercise more; this helps hold the calcium they do get.

Conclusion: China, like many other Third World countries, can teach us that a simple plant-based diet, combined with regular exercise, is a winning combination.

Source: The Journal of Health and Healing; Vol.16, No. 1.

Silken Fruit Mousse

This is my favorite gelatin salad and can be used as your protein. Serve with breads, sliced tomatoes, cucumbers and corn on the cob, and you have a complete meal.

2/3 c. white grape or pineapple juice
4 tsp. unflavored Emes gelatin
1 c. tofu
1/8 tsp. salt
1/4 c. toasted almonds
1 tsp. vanilla
1/2-1 c. blueberries

Dissolve gelatin in the juice then carefully bring it to a boil until clear. Stir constantly. Blend all ingredients together until smooth. Pour into a mold or individual containers. Use your imagination and experiment with the juice and fruit combinations.

7-Grain Burgers

3 c. boiling water
1 c. 7-grain cereal
1-1/2 tsp. onion pwd.
1 tsp. salt
1 T. thyme
6 T. soy sauce

Simmer for 10 minutes. Then add:

1-1/2 c. sunflower meal
1-1/2 c. pecan meal

Make the meal by blending the nuts in the blender until fine. Some places will sell the meal. It is much more reasonable than whole nuts.

Using a 1/3 c. measuring cup make mounds on a cookie sheet and press each to make a pattie. You can make them larger or smaller according to the intended use. 1/2 c. is a good size for hamburger size patties.

(Opt. Cut amount of nuts in half.)

Bake 25 minutes at 350o F. Flip and bake longer if needed.

Boston Baked Beans

2-1/2 c. dry navy beans
1/2 tsp. garlic pwd.
1-1/4 c. chopped onions
6 T. dark molasses (not blackstrap)
1 T honey
2-1/2 t. salt
1 T. onion pwd

Soak beans overnight. Next morning, rinse and drain. Put soaked beans into a pot with 8 c. water. Bring to a boil. Simmer covered until tender (about 1-1/2 hours). Remove from heat. Add remaining ingredients and mix well. Pour into sprayed 8 X 8 baking dish. Cover and bake at 350o F for 2 hours. Uncover and bake for 30 more minutes. Make sure that they don't dry out.

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