Day Nine
Start Day With a Small Exercise
If that sounds like you on a typical weekday morning, make your breakfast—or part of it—the night before. Set your cereal bowl and spoon. Select a piece of fruit and wash it—and place the paring knife where you”ll be able to find it quickly in the morning, Then you can eat breakfast on automatic pilot.
If you’re not used to eating breakfast, start with small portions. “If the thought of eating breakfast disgusts you, try small amounts to begin with, even if it’s only a slice of toast or little cereal with milk,”
Too big a breakfast can leave you groggy, especially if you’re not used to it, adds Dr. Morgan. “The effect on performance is the equivalent of not getting a good night’s
Sleep. So whatever you do about breakfast, be consistent. If you eat light breakfast
Will make you feel groggy and dull.”
STRECH YOURSELF: A Good stretching program can increase flexibility regardless of your age. “People can definitely become more flexible as they get older instead of less.”says Katz.”But, like everything else,it take consistent practice. You don’t have to stretch every single day if you don’t want. But do stretch before you exercise, and try to do a full stretching routine two or three times a week. Don’t skip a week.”
This stretching routine was developed by Katz. Before you start,a few rules.
• Before you begin stretching, take a few controlled deep breaths, to relax and expand your lungs and rib case, and creat a deeper awareness of your body. Try to count to 15 as you inhale,and 15 as you exhale, Repeat ten times.
• Use gentle, slow, deliberate movements. Go to the point where you feel the muscle stretch—but no pain—and hold that position.
• Remember to breathe as you stretch. And exhale as you release the tension from your muscles.
• Repeat the movement until you feel the stretch again. Don’t bounce.
• Next lock your joints especially your knees.
You”ll find that these exercise stretch with you—that this is over time you’ll be able to do more and more. It’s a very basic routine. You may want to supplement it with stretches to suit your particular needs.
Thanks for patience reading
MR
Thursday, September 2, 2010
Wednesday, September 1, 2010
Future Youth
Day Eight Go For a Better Breakfast
Walk for 7 days 15 minutes in the morning about a ¾ mile.
Sid feels nauseous when faced with food before 10.00 am, on the contrary Irma feels opposite—she feels queasy all morning if she doesn’t eat.
Breakfast:
Some people can’t live without it. Should people like Sid be urged to overcome their dislike of the morning meal? Maybe.
“By late morning people who skip breakfast are likely to feel sluggish and dull. After going without food from 8.00pm. on, energy, levels will dip at around ll.00A.M.the next day,as blood sugar levels drop’But studies also have shown that high-carbohydrate meals make people sleepy.A high-carbohydrate meal elevates levels of serotonin, a neurotransmitter in the brain that makes you feel sleepy.
“The sedating effect of a high carbohydrate breakfast is more noticeable past the age of 40”says Dr, Morgan. “For some reason, many people in their twenties and thirties seem to be able to compensate and concentrate despite poor breakfat habits.
“Protien seems to counteract the sedating effect of carbohydrates. So the ideal breakfast is a combination of carbohydrates and protein”,
So-called larks—people who do their best in the morning –may withstande skipping breakfast better than others, because their energy levels are on the upswing. “But by and
Large ,skipping breakfast deprives your brain of the energy it needs to function at its best”
“If you don’t perform well in the moring ,try eating breakfast,” says Judith J. Wurtman, Ph.D.,research scientist at the Massachusetts Institure of Technology in Cambridge. “It’s that simple.”
Skipping breakfast to forgo the calories—as many dieters do—is doubly defeating, according to Dr.Morgan. “Cutting calories in general often makes dieters feel lousy. Skipping breakfast will only make them feel worse . People who are trying to lose weight are better off consuming say, 1000 calories in three meals instead of two, because their metabolism revs up to digest each meal, burning extra calories in the process. So weight-watachers will lose more quickly if they eat part of their daily calories at breakfast.”
Experts offer the following strategies to overscome themost common reasons for skipping—or skimping on –breakfast:
Have a midmorning snack—or an early luch. If you have neither the time nor the appetite for an early-bird breakfast, brown bag it—or buy something nourshing on theway—and eat at your workplace,
“If you wait until 10.00A.M.to eat breakfast, that’s O .K., says Dr. Morgan.”Or you can take an early lunch, as they do in Scandinavia. People there eat lunch at around 11.00A.M.
Don’t typecast your breakfast. If you are bored with conventional breakfast choices(cereal,toast,eggs,juice)or breakfast foods simply don’t appeal to you at all—eat something you do like. A turkey sandwich,suggest Dr. Morgank is a perfect example of combination of protein and carbohydrates that can keep your energy levels from flagging before midday. So is a grilled cheese sandwich.
“Look to other cultures for ideas for interesting,nutritious breakfasts,”suggests Dr.Wurtman. “In Japanh, breakfast typically includes fish, seaweed and cooked rice. A typical Israeli breakfast may include cucumbers,tomatoes, low fat cheese, smoked fish and fruit.
And in Holland and other parts of Europe ,cheese and bread are standard breakfast fare.
Thinking beyond stereotypical breakfast food also helps if you’re allergic to eggs, wheat and milk, three common food allergens that happen to be themainstay of many breakfasts.
Nothing in the fridge? Improvise Say you have plenty of cereal but the milk’s
Gone sour. Or all that remains of the loaf of bread are two stale ens. If breakfast pickings are slim, look at what you do have. Leftover roast chickenand an apple: low-fat-roast chicken and an apple;low-fat-cottage chese of yougurt with cantaloupe; crakers and tuna or cold salmon sprinkled with lemon juice – all make great breakfasts ( and perup jaded tase buds, too!).
Prepare your breakfast the night beore. “I just can’t make food decisions in the morning says one woman. “It’s hard enough to decide what to wear to work.
Thanks for Patience Reading
M.R.
Walk for 7 days 15 minutes in the morning about a ¾ mile.
Sid feels nauseous when faced with food before 10.00 am, on the contrary Irma feels opposite—she feels queasy all morning if she doesn’t eat.
Breakfast:
Some people can’t live without it. Should people like Sid be urged to overcome their dislike of the morning meal? Maybe.
“By late morning people who skip breakfast are likely to feel sluggish and dull. After going without food from 8.00pm. on, energy, levels will dip at around ll.00A.M.the next day,as blood sugar levels drop’But studies also have shown that high-carbohydrate meals make people sleepy.A high-carbohydrate meal elevates levels of serotonin, a neurotransmitter in the brain that makes you feel sleepy.
“The sedating effect of a high carbohydrate breakfast is more noticeable past the age of 40”says Dr, Morgan. “For some reason, many people in their twenties and thirties seem to be able to compensate and concentrate despite poor breakfat habits.
“Protien seems to counteract the sedating effect of carbohydrates. So the ideal breakfast is a combination of carbohydrates and protein”,
So-called larks—people who do their best in the morning –may withstande skipping breakfast better than others, because their energy levels are on the upswing. “But by and
Large ,skipping breakfast deprives your brain of the energy it needs to function at its best”
“If you don’t perform well in the moring ,try eating breakfast,” says Judith J. Wurtman, Ph.D.,research scientist at the Massachusetts Institure of Technology in Cambridge. “It’s that simple.”
Skipping breakfast to forgo the calories—as many dieters do—is doubly defeating, according to Dr.Morgan. “Cutting calories in general often makes dieters feel lousy. Skipping breakfast will only make them feel worse . People who are trying to lose weight are better off consuming say, 1000 calories in three meals instead of two, because their metabolism revs up to digest each meal, burning extra calories in the process. So weight-watachers will lose more quickly if they eat part of their daily calories at breakfast.”
Experts offer the following strategies to overscome themost common reasons for skipping—or skimping on –breakfast:
Have a midmorning snack—or an early luch. If you have neither the time nor the appetite for an early-bird breakfast, brown bag it—or buy something nourshing on theway—and eat at your workplace,
“If you wait until 10.00A.M.to eat breakfast, that’s O .K., says Dr. Morgan.”Or you can take an early lunch, as they do in Scandinavia. People there eat lunch at around 11.00A.M.
Don’t typecast your breakfast. If you are bored with conventional breakfast choices(cereal,toast,eggs,juice)or breakfast foods simply don’t appeal to you at all—eat something you do like. A turkey sandwich,suggest Dr. Morgank is a perfect example of combination of protein and carbohydrates that can keep your energy levels from flagging before midday. So is a grilled cheese sandwich.
“Look to other cultures for ideas for interesting,nutritious breakfasts,”suggests Dr.Wurtman. “In Japanh, breakfast typically includes fish, seaweed and cooked rice. A typical Israeli breakfast may include cucumbers,tomatoes, low fat cheese, smoked fish and fruit.
And in Holland and other parts of Europe ,cheese and bread are standard breakfast fare.
Thinking beyond stereotypical breakfast food also helps if you’re allergic to eggs, wheat and milk, three common food allergens that happen to be themainstay of many breakfasts.
Nothing in the fridge? Improvise Say you have plenty of cereal but the milk’s
Gone sour. Or all that remains of the loaf of bread are two stale ens. If breakfast pickings are slim, look at what you do have. Leftover roast chickenand an apple: low-fat-roast chicken and an apple;low-fat-cottage chese of yougurt with cantaloupe; crakers and tuna or cold salmon sprinkled with lemon juice – all make great breakfasts ( and perup jaded tase buds, too!).
Prepare your breakfast the night beore. “I just can’t make food decisions in the morning says one woman. “It’s hard enough to decide what to wear to work.
Thanks for Patience Reading
M.R.
Tuesday, August 31, 2010
Future Youth
Day Seven
Try a New Start
What better way to get your year off to a good start than by betting your days off to a good start?
That’s what you’ll be doing for the next two weeks: Improving your morning foods and moods.
Start at the beginning ,with wake-up. When you open your eyes in the morning ,do you take a few moments to celebrate the new day? Or is awakening the signal for little starting gates in your mind to swing open: your list of things “To Do” gallops out and you spend the rest of the day chasing after it?
If your money’s on the “To Do List, then you probably need help to relax. Sure you just spent the night sleeping, but that’s not the kind of relaxation we’re talking about. We’re referring to the stress management techniques that can help you be more optimistic, self-confident and productive on a day-to-day basis, and that in the long run may help lengthen your life by countering the comulative impact of stress on your health.
These techniques, induce a state of consciousness that’s different from waking or sleeping. Practitioners have described it as profound rest combined with heightened awareness. You need
To practice this kind of relaxation regularly to reap the benefits.
The technique you’re going to learn this week is a kind of meditation, which involves sitting quietly and being aware of your breathinhg. Morning is a very good time to meditate.”For two reasons” “First it’s usually quite in the morning ,so you don’t have as many distractions”.The Other reason,is that it goes a long way toward getting your day off to the right kind of start. I can easily slip into a frustrated anxiety-ridden way of thinking in the morning . What I usually do insteat, first when I wake up, is watch my breathing. Even when I’m still in bed. It’s nice to start the day form a quiet, centered place
HOW TO MEDITATE: There are many different schools of meditations at your place Like Korean Zen Buddhist techniques and Transcendental Meditation organization which promotes a simplified form of yoga. The latter is the best-documented scientifically in terms of physiological changes and benefits ,but unfortunately can be a relatively expensive activity.
There is a eight step method of relaxation ,Before you begin the technique, find a quiet environment free of distractions and a “Do Not Disturb “.
1. Chose a word or phrase a“mantra” like love or peace or any gods name. The word should have a soothing sound. Once you pick the word, you should stick with it. Because you’ll come to associate the word with calming effects.
2. Sit upright in a comfortable position , with your hands resting naturally in your lap
3. Let your eyes close gently.
4. Take a few moments to relax your muscles.
5. Now breathing normally, become aware of each breath. Working with the slow, natural rhythm of your breathing ,repeat your focus word silently on every exhale.
6. Disregard distractions. Thoughts,imagery and feeling may drift into your awareness.”One
Would not concentrate on these perceptions, but allow them to pass on .
7. Continue the technique for 10 to 20 minutes. Use your judgment or sneak an occasional
peek at a wrist watch. Don’t use a timer or alarm clock, because the noise can be too jarring. When your time is up, remin quite, with your eyes closed for minutes , to allow your thoughts to adjust to wakefulness.
8. Do this twice a day. Before breakfast and dinner are good times.
Thanks for patience reading
MR
Try a New Start
What better way to get your year off to a good start than by betting your days off to a good start?
That’s what you’ll be doing for the next two weeks: Improving your morning foods and moods.
Start at the beginning ,with wake-up. When you open your eyes in the morning ,do you take a few moments to celebrate the new day? Or is awakening the signal for little starting gates in your mind to swing open: your list of things “To Do” gallops out and you spend the rest of the day chasing after it?
If your money’s on the “To Do List, then you probably need help to relax. Sure you just spent the night sleeping, but that’s not the kind of relaxation we’re talking about. We’re referring to the stress management techniques that can help you be more optimistic, self-confident and productive on a day-to-day basis, and that in the long run may help lengthen your life by countering the comulative impact of stress on your health.
These techniques, induce a state of consciousness that’s different from waking or sleeping. Practitioners have described it as profound rest combined with heightened awareness. You need
To practice this kind of relaxation regularly to reap the benefits.
The technique you’re going to learn this week is a kind of meditation, which involves sitting quietly and being aware of your breathinhg. Morning is a very good time to meditate.”For two reasons” “First it’s usually quite in the morning ,so you don’t have as many distractions”.The Other reason,is that it goes a long way toward getting your day off to the right kind of start. I can easily slip into a frustrated anxiety-ridden way of thinking in the morning . What I usually do insteat, first when I wake up, is watch my breathing. Even when I’m still in bed. It’s nice to start the day form a quiet, centered place
HOW TO MEDITATE: There are many different schools of meditations at your place Like Korean Zen Buddhist techniques and Transcendental Meditation organization which promotes a simplified form of yoga. The latter is the best-documented scientifically in terms of physiological changes and benefits ,but unfortunately can be a relatively expensive activity.
There is a eight step method of relaxation ,Before you begin the technique, find a quiet environment free of distractions and a “Do Not Disturb “.
1. Chose a word or phrase a“mantra” like love or peace or any gods name. The word should have a soothing sound. Once you pick the word, you should stick with it. Because you’ll come to associate the word with calming effects.
2. Sit upright in a comfortable position , with your hands resting naturally in your lap
3. Let your eyes close gently.
4. Take a few moments to relax your muscles.
5. Now breathing normally, become aware of each breath. Working with the slow, natural rhythm of your breathing ,repeat your focus word silently on every exhale.
6. Disregard distractions. Thoughts,imagery and feeling may drift into your awareness.”One
Would not concentrate on these perceptions, but allow them to pass on .
7. Continue the technique for 10 to 20 minutes. Use your judgment or sneak an occasional
peek at a wrist watch. Don’t use a timer or alarm clock, because the noise can be too jarring. When your time is up, remin quite, with your eyes closed for minutes , to allow your thoughts to adjust to wakefulness.
8. Do this twice a day. Before breakfast and dinner are good times.
Thanks for patience reading
MR
Monday, August 30, 2010
Future Youth
Day Six
Pretty impressive. How does fiber do it. The First thing to understand is that whereas fiber is not a nutrient, is affects the way the body absorbs nutrients. It can add bulk to the diet,relieving constipation. It may bind to cholesterol and flush it from the body, which in the long run means lower risk of heart disease. It speeds up the digestive process. It speeds up the digestive process, possibly minimizing exposure to harmful wastes in the intestinal tact, which means protection against colon cancer. And it may slow the release of sugars into the bloodstream, which is a boon for diabetics.
If you are an average American you’re probably consuming about 15 grams of fiber a day_rougly half the protective amount.(Consult the Superfoods chart and your food diary to compute the amount you’re actually eating.)
*It really isn’t all that difficult to get enough fiber. A cup of 100percent bran cereal, one apple, one patato with skin, a necatarine, halt cup of split peas and half cup of cooked spinach a day supply about 47 grams.
*Your dietary fiber sould come from a variety of sources, like whole-grain foods, vegetables, fruits nuts and dried beans. Variety is the key word here because all fibers are not alike. Wheat
Bran, for example, relives constipation, but it is a matter of some controversy as to whether it can
Lower cholesterol levels. On the other hand, oat and corn bran can lower blood cholesterol levels. So can pectin, one of the forms of fiber found the produce like pears,bananas, apples,tomatoes and carrots. But neither oat bran nor pecatin can relieve constipation. That’s
Why variety is so important.
*Snack on fresh fruit. It’s light, energizing and high in vitamins and you-know-what. Top
Ranking fruits, fiber –wise, are dried prunes,pears,nectarines and blackberries.
*Legumes—peas,soybeans,lentils and chick peas—are super-high in fiber,outdoing most fruits and vegetables. A can of baked beans provides more than 7 grams of dietary fiber per 100 grams (3/1/2 ounces)of beans,outdoing raw broccoli, which provides jut 1.4 grams per 100grams.
*Eat whole –grain breads and muffins. Use brown and muffins. Use brown nice instead of white.
If you determine that you need more fiber,the increase should be gradual,since you system
Needs time to adjust. Go slowly. Increase your intake of dietary fiber in easy stages. If you suddenly blitz yourbody with bran, you’ll experience intestinal distress. It will take a while for the helpful bacteria that live in your intestine to learn how to break down whole wheat, for example. The products of bacterial fermentation buld up, causing bloating and gas. So prepare
A sensible planfor adding fiber your meals.
Thanks for patience reading
MR
Pretty impressive. How does fiber do it. The First thing to understand is that whereas fiber is not a nutrient, is affects the way the body absorbs nutrients. It can add bulk to the diet,relieving constipation. It may bind to cholesterol and flush it from the body, which in the long run means lower risk of heart disease. It speeds up the digestive process. It speeds up the digestive process, possibly minimizing exposure to harmful wastes in the intestinal tact, which means protection against colon cancer. And it may slow the release of sugars into the bloodstream, which is a boon for diabetics.
If you are an average American you’re probably consuming about 15 grams of fiber a day_rougly half the protective amount.(Consult the Superfoods chart and your food diary to compute the amount you’re actually eating.)
*It really isn’t all that difficult to get enough fiber. A cup of 100percent bran cereal, one apple, one patato with skin, a necatarine, halt cup of split peas and half cup of cooked spinach a day supply about 47 grams.
*Your dietary fiber sould come from a variety of sources, like whole-grain foods, vegetables, fruits nuts and dried beans. Variety is the key word here because all fibers are not alike. Wheat
Bran, for example, relives constipation, but it is a matter of some controversy as to whether it can
Lower cholesterol levels. On the other hand, oat and corn bran can lower blood cholesterol levels. So can pectin, one of the forms of fiber found the produce like pears,bananas, apples,tomatoes and carrots. But neither oat bran nor pecatin can relieve constipation. That’s
Why variety is so important.
*Snack on fresh fruit. It’s light, energizing and high in vitamins and you-know-what. Top
Ranking fruits, fiber –wise, are dried prunes,pears,nectarines and blackberries.
*Legumes—peas,soybeans,lentils and chick peas—are super-high in fiber,outdoing most fruits and vegetables. A can of baked beans provides more than 7 grams of dietary fiber per 100 grams (3/1/2 ounces)of beans,outdoing raw broccoli, which provides jut 1.4 grams per 100grams.
*Eat whole –grain breads and muffins. Use brown and muffins. Use brown nice instead of white.
If you determine that you need more fiber,the increase should be gradual,since you system
Needs time to adjust. Go slowly. Increase your intake of dietary fiber in easy stages. If you suddenly blitz yourbody with bran, you’ll experience intestinal distress. It will take a while for the helpful bacteria that live in your intestine to learn how to break down whole wheat, for example. The products of bacterial fermentation buld up, causing bloating and gas. So prepare
A sensible planfor adding fiber your meals.
Thanks for patience reading
MR
Sunday, August 29, 2010
Future Youth
Day Five30.08.2010
Fiber: Last week, you worked on eating less,less of the nastry fats that clog the arteries and dimple thighs. The good news this week is that you:ll be eating more, munching and crunching on delicious foods every day. This is the week to add fiber to your diet. You don’t have to face
A small mountain of bran and tree bark every morning. We’re talking about raspberries. Pasta.Potatoes,blue beries baked beans,bananas, granola..…. more of the good things
We guarantee you that this lipsmacking kind of eating isn’t going to add pounds(if you pay by the rules and stick to your exercise and low fat ways). On the contrary you may well shed pounds without ever having counted a calorie. Bulky high-fiber foods like apples, are ideal of weight-watcners.because they satisfy appetite.but contain relatively few calories. Researh even indicates that calories from high fiber foods ;count less- are less likely to be stored as fat than calories
From fat. There have been studies in which overweight people lost pounds only by adding fiber to their diets--with no other dietary changes.
Yet fiber does much more than ease the dieters path. It may help prevent and /or provide
Sore relief from many chronic illness, ranging from hemorrhoids and varicose veins to heart disease.appendicities, diverticulosis(an intestinal disorder) and calon cancer. A Dutch study followed 871 middle aged men for ten years and found that “men with a low intake of dietary fiber had a three times higher risk of death from all causes than men with a high intake” The researchers concluded that “diet containing at least 37 grams (of) dietary fiber per day may be protective against chronic diseases in Westren societies.”
Fiber: Last week, you worked on eating less,less of the nastry fats that clog the arteries and dimple thighs. The good news this week is that you:ll be eating more, munching and crunching on delicious foods every day. This is the week to add fiber to your diet. You don’t have to face
A small mountain of bran and tree bark every morning. We’re talking about raspberries. Pasta.Potatoes,blue beries baked beans,bananas, granola..…. more of the good things
We guarantee you that this lipsmacking kind of eating isn’t going to add pounds(if you pay by the rules and stick to your exercise and low fat ways). On the contrary you may well shed pounds without ever having counted a calorie. Bulky high-fiber foods like apples, are ideal of weight-watcners.because they satisfy appetite.but contain relatively few calories. Researh even indicates that calories from high fiber foods ;count less- are less likely to be stored as fat than calories
From fat. There have been studies in which overweight people lost pounds only by adding fiber to their diets--with no other dietary changes.
Yet fiber does much more than ease the dieters path. It may help prevent and /or provide
Sore relief from many chronic illness, ranging from hemorrhoids and varicose veins to heart disease.appendicities, diverticulosis(an intestinal disorder) and calon cancer. A Dutch study followed 871 middle aged men for ten years and found that “men with a low intake of dietary fiber had a three times higher risk of death from all causes than men with a high intake” The researchers concluded that “diet containing at least 37 grams (of) dietary fiber per day may be protective against chronic diseases in Westren societies.”
Saturday, August 28, 2010
Future Youth
Day four
So the trick here is to try to keep in take of both kinds of fat roughly equal. But that does not mean that if your boss insists on buying a steak dinner, you should run home and guzzle abottle of and guzzle a bottle sunflower oil to make up for it!Intake of both kinds of fat should be kept moderate,ideally to fewer than 30 percent of total colories.
How Much a Fat Do You Eat? How can you tell what percentage of your calories are from fat?.That’s what theSuperfoods chart onpage 608 of this section is for. Pick atleast two days from Week I.—a day on which you were good, and may be oneonwhichyou weren’t so good __and look on the chart for the foods you ate.
Check the two columns marked “calories (KCAL) “ and Percent of Calories from Fat “for each food,multiply the number of calories by the percent of calories from fat. For example, if you had
Eaten three apricots, the number of calories would be 51. The percentage of calories from fat would be .07(7 percent). Multiply 51 x 07 which comes out to 3.57 calories from fat. Do this
For all the foods you ate that day. Add up the totalnumaber of calories and total number of calories from fat. Divide the calories from fat by calories. Say for example, you ate 2200 calories
And 880 of those were calories from fat. Diovide 880by 2200the result is .40(40 percent)- telling you that 40 percent of the calories you ate that day came from fat.
For quick gusstimate , look back on yourfour-day diary. Chances are , if your overall number of serving a week of red meat, icecream, whole –fat cheese,whole milk dairy products, egg yolks* and fast foods is greater than eight . you are getting more than 25 percent of your calories from fat. Make it your goal for coming months to cut in half the amount of these foods you eat. If you are already eating eight servings a week or less of bad fats, you ay chose to cut back to five servings or remain where you are.
Use the fat substitution table (below ) to help you balance and moderate fat intake.
“The fitter you are, and the lower your total fat intake, the better your body removes cholesterol-such as that in egg yolks-from your body.
Thanks for patient reading
M R
So the trick here is to try to keep in take of both kinds of fat roughly equal. But that does not mean that if your boss insists on buying a steak dinner, you should run home and guzzle abottle of and guzzle a bottle sunflower oil to make up for it!Intake of both kinds of fat should be kept moderate,ideally to fewer than 30 percent of total colories.
How Much a Fat Do You Eat? How can you tell what percentage of your calories are from fat?.That’s what theSuperfoods chart onpage 608 of this section is for. Pick atleast two days from Week I.—a day on which you were good, and may be oneonwhichyou weren’t so good __and look on the chart for the foods you ate.
Check the two columns marked “calories (KCAL) “ and Percent of Calories from Fat “for each food,multiply the number of calories by the percent of calories from fat. For example, if you had
Eaten three apricots, the number of calories would be 51. The percentage of calories from fat would be .07(7 percent). Multiply 51 x 07 which comes out to 3.57 calories from fat. Do this
For all the foods you ate that day. Add up the totalnumaber of calories and total number of calories from fat. Divide the calories from fat by calories. Say for example, you ate 2200 calories
And 880 of those were calories from fat. Diovide 880by 2200the result is .40(40 percent)- telling you that 40 percent of the calories you ate that day came from fat.
For quick gusstimate , look back on yourfour-day diary. Chances are , if your overall number of serving a week of red meat, icecream, whole –fat cheese,whole milk dairy products, egg yolks* and fast foods is greater than eight . you are getting more than 25 percent of your calories from fat. Make it your goal for coming months to cut in half the amount of these foods you eat. If you are already eating eight servings a week or less of bad fats, you ay chose to cut back to five servings or remain where you are.
Use the fat substitution table (below ) to help you balance and moderate fat intake.
“The fitter you are, and the lower your total fat intake, the better your body removes cholesterol-such as that in egg yolks-from your body.
Thanks for patient reading
M R
Future Youth
Day Three
Part:-Dairy: In part I You will record every thing you eat and drink during he week (including water )also, write down a brief summary of your moods and activities, In the same chartJot down the amount of exercise you did each day(lenth of time and /or distance,if applicable),and any stretching you may have done.Finally write down what kind of relaxation you did.
Part II Vital Statistic. Some time during the week,record your weight , Your resting pulse, your blood pressure and, if possible your cholesterol level(optional).
Ideas to aim for: Over the year, you want to bring your blood pressure to a safe.Level. If you
Are 30that’s around 105/60to 105/70. For those who are older , It Ranges from 110/70 to 120/80. Blood cholosteral levels should be 200 milligrams or less per deciliter. And your resting pulse rate should be below 70 beats per minute.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Food & Drink
Am Pm
Moods and Activities
Exercise & Stretching
Relaxation
Weight resting pulse beats/minute Blood pressure Cholestra; Mg/deciliter
Fat, It slows you down and clogs you up. It is a blot – rather a blob-- on your figure. And far worse, dietary fat can reduce your life expectancy by increasing the risk of heart disease, cancer and stroke. Though there may be a strong genetic factor at work, for the most part these conditions are preventable. And if caught early enough, arteriosclerosis which can lead to heart disease and stroke. Can even be reversed. Exercising regularly is a big step in the right direction. Step two is to begin trimming the extra fat off your body and out of your food.
A Tour of the Fat Farm Actually, not all fats are equally bad. The most important kind to cut back on is saturated, fat, the type found in red meat and whole-hilk dairy products. It tends to increase the levels of harmful low density lipoprotein(LDL) cholesterol in the blood, even more than cholesteraol-rich foods raise these levels. And it is the LDL cholesterol that is linked to increased risk of developing problems in the arteries that nourish the heart(Coronary artery disease) and to increased risk of heart attack.
There are also “good “ fats polyunsaturated fats. Unlike saturated fats, which almost always come from land animals, unsaturated fats tend to come from plants and fish. Corn oil, for example is an unsaturated fat. (Exceptions:coconut and palm oil, frequently added to processed foods, are saturated fats.) The polyunsaturated fats can help lower the levels of the bad,LDL cholesterol while maintaining high levels of benefical high density lipoprotein(HDL) cholesterol, the kind that may escort cholesterol out of the cells. But this is the true only if the amount of polyunsaturatses is equal to the amount of saturated fats which is not the case for most burger eating Americans
Have a Great Day.
MR
Part:-Dairy: In part I You will record every thing you eat and drink during he week (including water )also, write down a brief summary of your moods and activities, In the same chartJot down the amount of exercise you did each day(lenth of time and /or distance,if applicable),and any stretching you may have done.Finally write down what kind of relaxation you did.
Part II Vital Statistic. Some time during the week,record your weight , Your resting pulse, your blood pressure and, if possible your cholesterol level(optional).
Ideas to aim for: Over the year, you want to bring your blood pressure to a safe.Level. If you
Are 30that’s around 105/60to 105/70. For those who are older , It Ranges from 110/70 to 120/80. Blood cholosteral levels should be 200 milligrams or less per deciliter. And your resting pulse rate should be below 70 beats per minute.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Food & Drink
Am Pm
Moods and Activities
Exercise & Stretching
Relaxation
Weight resting pulse beats/minute Blood pressure Cholestra; Mg/deciliter
Fat, It slows you down and clogs you up. It is a blot – rather a blob-- on your figure. And far worse, dietary fat can reduce your life expectancy by increasing the risk of heart disease, cancer and stroke. Though there may be a strong genetic factor at work, for the most part these conditions are preventable. And if caught early enough, arteriosclerosis which can lead to heart disease and stroke. Can even be reversed. Exercising regularly is a big step in the right direction. Step two is to begin trimming the extra fat off your body and out of your food.
A Tour of the Fat Farm Actually, not all fats are equally bad. The most important kind to cut back on is saturated, fat, the type found in red meat and whole-hilk dairy products. It tends to increase the levels of harmful low density lipoprotein(LDL) cholesterol in the blood, even more than cholesteraol-rich foods raise these levels. And it is the LDL cholesterol that is linked to increased risk of developing problems in the arteries that nourish the heart(Coronary artery disease) and to increased risk of heart attack.
There are also “good “ fats polyunsaturated fats. Unlike saturated fats, which almost always come from land animals, unsaturated fats tend to come from plants and fish. Corn oil, for example is an unsaturated fat. (Exceptions:coconut and palm oil, frequently added to processed foods, are saturated fats.) The polyunsaturated fats can help lower the levels of the bad,LDL cholesterol while maintaining high levels of benefical high density lipoprotein(HDL) cholesterol, the kind that may escort cholesterol out of the cells. But this is the true only if the amount of polyunsaturatses is equal to the amount of saturated fats which is not the case for most burger eating Americans
Have a Great Day.
MR
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