Dr. Luise Light

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Luise Light weekly radio show streams live from WOOL FM, Bellows Falls, VT. “Nutrition on the Line” features nutrition, food and environmental topics.

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Dr. Light's Guide to Healthy Eating

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Luise Light
 

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©Copyright Luise Light 2006

Eating a healthy diet does make a difference. What To Eat offers the answers you've been looking for. Click here for more information.

"One of the sanest diet books we've seen in years." Glamour, Jan. 2006

"Readers who care about their health will find much to learn within these covers."
Walter Willett, M.D., Dr. P.H., Chair, Department of Nutrition, Harvard School of Public Health and author of
Eat, Drink, and Be Healthy .

By following Luise's Sane Weight Loss strategies, this reader has lost almost 30 pounds. She no longer uses convenience foods with ingredients that Luise recommends against in her “10 Rules.” She sent Luise this request: “Luise, I am dying to make a chicken noodle casserole. In the past I would use either cream of celery or cream of mushroom soup but I don't use those anymore. Can you find me a recipe to replace that item?”

Guide to Healthy Eating
These are basic food groups for eating a healthy diet. Choose the right number of servings for your age, sex, size and activity level. For instance, a petite woman of middle years needs fewer and smaller-sized servings than an active, growing teenage boy

1. Eat a variety of fresh fruits and vegetables daily
    (3 to  5 servings of vegetables; and 2 to 4 of fruit)
2. Eat whole grain pasta, rice, breads, and cereals
    (2 to 5 servings daily)
3. Eat certified organic foods as often as possible
4. Eat healthy fats every day (2 to 3 tablespoons daily)
5. Protect your health with antioxidants
6. Avoid too much refined starch and sugar (Limit
    sweetened foods and drinks to no more 
    than 10% of daily calories)
7. Select fish from the sea, and poultry, meat and eggs
    from range-fed, antibiotic and hormone-free animals
    (Consume a total of 5 to 8 oz of protein foods daily in
    3 or more meals, with seafood at least twice a week)
8. Eat several good sources of calcium daily (2 to 3  
    servings daily for children & teens; and 1 to 2 for  
    adults)
9. Eat less salt, salty foods, processed and
    additive-rich foods
10. Drink plenty of clean filtered water daily
    (6 to 8 glasses daily)


TenRules of Healthy Eating
© 2005 Luise Light

FDA catches up to Luise Light's whole grain recommendations…
20 years later.
Click here to read more .

Study shows a strong link between fluoridated water and bone cancer in boys.

New studies question the safety and health impact of water fluoridation. For more on this, click here to read the new online report, “Fluoride in Drinking Water,” at the National Research Council Web site.

Read more at http://BellowsFalls.info

Quick Buttermilk Hollandaise
White Sauce Substitute

1 C. buttermilk1/4 t. mustard powder
2 T. butter1/2 t. sea salt
2 T. flour pepper to taste
1 egg, beaten Dash paprika

Melt butter in top part of double boiler. Add flour and mix well. Allow to cook for a minute or two. Slowly add buttermilk, stirring constantly. Add seasonings and mix well. When sauce thickens, beat in raw egg with a wire whisk or egg beater. Continue beating until sauce is hollandaise consistency. Remove from heat at once. Pour over hot vegetables and serve. (3-4 servings)