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
Saturday, August 28, 2010
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
Friday, August 27, 2010
Future Youth
Walking programme: If you could only one thing this year to renew your mind,body and spirit, what would you choose?
There is no single operation that can make you young. No drug of vitamin. No particular food.
But there is one activity that benefits you from head to toe, muscle and bone,heart and spirit, that may increase your life span and even reverse some of the damage that bad habits have caused to your health. That activity of course, is exercise
In chapter after chapter you have read about the regenerating miracles that exercises performs . You don’t have to be an Olympic athlete to reap all those dramatic benefits. In facat the easier you take it in the beginning, the more likely you will be to stick with it. Increasing the odds that you will be physiologically younger at the end of this year than you are now.
So this week set some easy goals
If you have been sedentary for a long time , do a little exercise. If you join our walking progam, you will see that the really mean little. Just five minutes of brisk walking a day to start slowly and stay at a comfortable level for two weeks before attempting small increases.
If you are a already well into your own exercise program just keep up the good work studies show that exercise three times a week, for 20 minutes each time is required to maintain cardiovascular fitness so be sure you are achieving this mimum level. If you are an enthusiastic exerciser, be sure to check your pulse to see that you are moving vigorously, but not overexceting yourself.
The Walking Program: If all your past attempts at fitnesshave floundered, consider that walking is one the easiest most pleaswent and least injury-causing exercdises around
And it is a good aerobic activity, providing you do it briskly and often. “Walking is a great exercise;”It would work for most people. And it burns as many calories as jogging. If you walk at moderate pace seven times a week you will get a good cardiovascular workout and lose weight. Here is how the walking program. You will find each week goal in the heading at the top of this page.
This week’s suggested goal is easy: Simply walk five minutes a day or one-forth mile a day.Sound slow? It is this level wont give you cardiovascular fitness. But it will get you on the right path mentally and physiscally. Gradually, you can try the recommended distance the recommended time.
Moderate level of exercise done frequently rather than overly svigorous exercise only three days a week. “ I think excersing moderaly, to your target pulse, seven times aweek, is the onhly wat to control obesity, a major risk factor for disease
You wont have to wait a year to start feeling the difference. Yo will definitely feel better in two weeks. Also friends will tell you how much better you look”
What you Need to Start: Not much “walking is one of the lease expensive”sports around . You don’t have to buy special walking shoes. If you have already got a perfectly good pair of running shes. Just donot use tennis orracquet ball shoes, which have a lot twist in them.Also try no to let the weather get in the say of your walks. In Extremely hot or cold weather, walking in a shopping mall, a museum, the hall of your apartment building or around a track in a gym.
Attention All Exercisers : Whether you are doing your own program or doing the walking program outlined here. It is important to consult your doctor first, expecially if you have health problems or haven’t had a checkup in some time.(Copied from a book)
Have a Great Day.
MR
There is no single operation that can make you young. No drug of vitamin. No particular food.
But there is one activity that benefits you from head to toe, muscle and bone,heart and spirit, that may increase your life span and even reverse some of the damage that bad habits have caused to your health. That activity of course, is exercise
In chapter after chapter you have read about the regenerating miracles that exercises performs . You don’t have to be an Olympic athlete to reap all those dramatic benefits. In facat the easier you take it in the beginning, the more likely you will be to stick with it. Increasing the odds that you will be physiologically younger at the end of this year than you are now.
So this week set some easy goals
If you have been sedentary for a long time , do a little exercise. If you join our walking progam, you will see that the really mean little. Just five minutes of brisk walking a day to start slowly and stay at a comfortable level for two weeks before attempting small increases.
If you are a already well into your own exercise program just keep up the good work studies show that exercise three times a week, for 20 minutes each time is required to maintain cardiovascular fitness so be sure you are achieving this mimum level. If you are an enthusiastic exerciser, be sure to check your pulse to see that you are moving vigorously, but not overexceting yourself.
The Walking Program: If all your past attempts at fitnesshave floundered, consider that walking is one the easiest most pleaswent and least injury-causing exercdises around
And it is a good aerobic activity, providing you do it briskly and often. “Walking is a great exercise;”It would work for most people. And it burns as many calories as jogging. If you walk at moderate pace seven times a week you will get a good cardiovascular workout and lose weight. Here is how the walking program. You will find each week goal in the heading at the top of this page.
This week’s suggested goal is easy: Simply walk five minutes a day or one-forth mile a day.Sound slow? It is this level wont give you cardiovascular fitness. But it will get you on the right path mentally and physiscally. Gradually, you can try the recommended distance the recommended time.
Moderate level of exercise done frequently rather than overly svigorous exercise only three days a week. “ I think excersing moderaly, to your target pulse, seven times aweek, is the onhly wat to control obesity, a major risk factor for disease
You wont have to wait a year to start feeling the difference. Yo will definitely feel better in two weeks. Also friends will tell you how much better you look”
What you Need to Start: Not much “walking is one of the lease expensive”sports around . You don’t have to buy special walking shoes. If you have already got a perfectly good pair of running shes. Just donot use tennis orracquet ball shoes, which have a lot twist in them.Also try no to let the weather get in the say of your walks. In Extremely hot or cold weather, walking in a shopping mall, a museum, the hall of your apartment building or around a track in a gym.
Attention All Exercisers : Whether you are doing your own program or doing the walking program outlined here. It is important to consult your doctor first, expecially if you have health problems or haven’t had a checkup in some time.(Copied from a book)
Have a Great Day.
MR
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