Daises
I Can Admit To My Wrong Doing... But.. Thank God For A New Day
Dec 29, 2008
Well.. Here I am.... A year later... And I hate to admit it, but I haven't been doing what it was that I was suppose to have done. So I HAVE NOT reached my goal weight. I guess I was calling myself.. taking a break. Somethimes we as individuals especially since the weightloss, forget that when we signed up for this (gastric bypass) journey, we also said that we are willing to do what it takes (i.e. hard work) that comes with it. So in other words I have been a bad girl.. But I am here to say that the BREAK is over. In recent weeks I have been re-educating myself in regards to reading labels, excercise and diet and suppliments. I have been doing a lot of great research in regards to the plan that I intend on following. I will be combining what I have benn reading with the info that I have benn gathering on here from various SERIOUS Veterans. I also decided to gather information from www.bodybuilders.com This far this is what I have discovered.. Please start with the food label above..
1 gram of fat contains about 9 calories.
1 gram of protein contains about 4 calories.
1 gram of carbohydrate contains about 4 calories.
Healthy adults require only 1,500 to 2,400 milligrams (mg) of sodium a day.
The American Heart Association recommends that adults eat less than 2,300 milligrams (one teaspoon) of salt every day.
Here Is My List Of Red Flags:
Sugar anywhere but the end. Middle is fine if there is also substantial fiber. Of course, these rules may change for a post-workout shake.
Salt anywhere but the end of the list. Salt is not bad but should be used in moderation Any ingredient that I can't pronounce or must understand Latin in order to decipher - again, these aren't necessarily bad I just ask myself do they do something good for me?
Excess vitamins and minerals - I'd rather get these from whole foods and a well-designed multivitamin than as a spray or additive in my food One gram of fat is 9 calories. Protein and carbohydrates each contain 4 calories per gram. If there are 14g of fat and 150 total calories, 126 of the 150 calories are from FAT! That s over 80% fats! Next, take a look at the saturated fat. Saturated fat is the artery clogging fat that increases cholesterol; its intake should always be kept at a bare minimum.
The first ingredient on an ingredient list is the one which is most present in the food product; the last on the list is the one with the lowest percentage of all ingredients of the food products. This is the only way you can see exactly what is inside everything!
Bad Fats
Saturated Fat: This type of fat is most often found in animal products (meat, seafood, whole-milk dairy products -cheese, milk, and ice cream - poultry skin, and egg yolks) and is solid and waxy at room temperature. It is important to limit this type of fat as it has been shown to increase blood cholesterol by increasing both the good HDL (high density lipoprotein) and bad LDL (low density lipoprotein) types of cholesterol. Over the last four decades I've maintained that a certain amount of saturated fat, especially saturated fat from red meat, is good for you. This is a problem in that LDL has an artery clogging effect, which promotes heart disease (LDL and HDL cholesterol are two of the four components of cholesterol, the other two being triglycerides, a blood fat lipid, and total cholesterol). Saturated fats also are more readily stored as body fat compared to the beneficial good fats, so it is best to avoid them when aiming to shed unwanted kilos, while maintaining good health.
Trans Fats: These fats result from the hydrogenation process, which occurs when hydrogen is added to vegetable oil. Trans fats are often used for commercial goods, as they are less likely to turn rancid — they therefore hold their shape longer. Crackers, cookies and cakes are products typically high in trans fatty acids and, from a health standpoint they are a less desirable choice compared to saturated fats, as they actually lower the good HDL cholesterol while raising the bad LDL. Trans fats have also been shown to cause an overactivity of the immune system that is associated with heart disease, stroke, diabetes and other chronic conditions. Such a negative impact they can have on ones health, all manufacturers must, by law, list on their product packaging the trans fat content alongside saturated fat percentage. Although one is encouraged to limit their saturated fat intake, it is important they try to totally eliminate trans fats from their diet.
Cholesterol: Although not technically classed as a fat, cholesterol, found in fatty animal meats, does, like the saturated and trans fats (both responsible for increasing blood cholesterol levels), pose a health risk if blood levels are too high. Although viewed as problematic from a heart disease viewpoint, a certain amount of cholesterol is needed for the integrity of all the cells membranes. It is the circulating levels in the blood, which often are derived from dietary sources of cholesterol, which might prove dangerous (although certain people genetically have a greater propensity for developing increased blood cholesterol, while others experience no ill effects from significantly increased dietary cholesterol). Therefore, although too much of it can cause serious health problems, a small amount of cholesterol is needed in the diet for health purposes. It is worth noting that the body naturally manufactures all the cholesterol it needs, so it is not necessary to acquire it through diet. Animal products such as dairy, lard, butter, meat, poultry, seafood and eggs are the main sources of dietary cholesterol.
Good fats
The Unsaturated Fatty Acids
Monounsaturated & Polyunsaturated Fat: Both these types of unsaturated fatty acids are known to be cardio protective as they work to lower LDL cholesterol levels in the blood. While monounsaturated fats remain liquid at room temperature they may start to solidify in the refrigerator, whereas polyunsaturated fats usually remain liquid under both conditions.
Monounsaturated fats are mainly found in natural foods like nuts, avocados, olive oil, and grape-seed oil, corn oil and canola oil. Olive oil, a key component of the much-vaunted Mediterranean diet, known for its cardiovascular health promoting benefits, is the best source of monounsaturated fat at 75 percent.
Olive Oil Is The Best Source Of Monosaturated Fat. Oils high in monounsaturated fats are thought to be best for cooking with (olive oil being a prime example) as they have the highest oxidation threshold, meaning they remain stable at higher temperatures and do not easily become hydrogenated or saturated.
Polyunsaturated fats, on the other hand, are more vulnerable to rancidity and thus typically have a lower shelf life than the monounsaturated type. However, the polyunsaturated fats, which can be found in vegetable oils, sunflower and cottonseed oil, have been shown to be protective against insulin resistance (which can lead to diabetes) compared with monounsaturated fats, which are thought to promote this condition if taken in excessive amounts. It must be remembered that, although the unsaturated fats are more beneficial in promoting good health, compared with saturated and trans fats, as well as dietary cholesterol, they will increase unwanted weight gain if taken in excess, given that fat, regardless of its source, contains nine calories per gram compared with four calories per gram for both protein and carbohydrates. However, one positive aspect concerning good fats is they are typically used as an accompaniment to other foods as opposed to a main source of nutrition, like, for example, animal products. Essentially they can be viewed as a healthy way obtaining the energy promoting effects of fats, with the added benefit of improving health, if taken in moderation.
Omega 3 Fatty Acids: Chemically classed as a polyunsaturated fat, omega 3 fatty acids are thought to be the most beneficial type of fat available. Often categorized separately from monounsaturated and polyunsaturated fats, as they are primarily found in fatty cold-water fish such as mackerel, salmon and herring, and have additional health promoting properties such as an ability to significantly reduce inflammation, help prevent cancer growth and improve brain function, omega 3 fats, like other fatty acids, also promote cell integrity and fluidity.
Omega 3 fats are also found, in significant quantities, in walnuts, flaxseeds and flax oil, and in smaller amounts in soybean and canola oils. Their most nutritionally beneficial forms are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), all three classed as essential as the body cannot naturally manufacture them. We therefore need to obtain sufficient amounts through our diet.
Additionally, those with the following conditions are thought to benefit from an increased intake of omega 3.
Depression
Cardiovascular Disease
Type 2 Diabetes Fatigue Dry,
itchy skin
Brittle hair and nails
Inability to concentrate
Joint pain
Snack on peanuts instead of potato chips or candy. Peanuts are high in monounsaturated fats and provide a good energy source without all the trans and saturated fats that are contained in typical snack foods. Again, don't overindulge in this good source of fats; but rather, limit their consumption to half a cup per serving.
Use olive oil in salad dressings and in marinades. Olive oil, the most nutritionally beneficial of the monounsaturated fats, is the ideal replacement for the commonly used polyunsaturated vegetable oil. Replace high calorie, saturated fat containing cheese and meats with avocado and a cold-water fish source such as salmon, when making sandwiches. In doing this you are exchanging bad fats for good fats, thus eliminating unwanted calories from the wrong sources.
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About Me
Illadelph-I-A, PA
Location
48.2
BMI
Surgery
02/08/2007
Surgery Date
Jun 28, 2006
Member Since