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What are we doing to our brains? Healthy fats are essential to good health The human body uses fatty acids to do everything from building cell membranes to performing key functions in the brain, eyes, and lungs. The functions of fats include: Brain – Fats compose 60% of the brain and are essential to brain function, including learning abilities, memory retention and moods. Fats are especially important for pregnant women, since they are integral to fetal brain development. Cells – Fatty acids help your cells stay moveable and flexible, as well as being responsible for building cell membranes. Heart – 60% of our heart’s energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm. Nerves – Fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding their transmission. Lungs – Lung surfactant, which requires a high concentration of saturated fats, enables the lungs to work and keeps them from collapsing. Eyes – Fats are essential to eye function. Digestion – Fats in a meal slow down the digestion process so the body has more time to absorb nutrients. Fats help provide a constant level of energy and also keep the body satiated for longer periods of time. Fat-soluble vitamins (A, D, E, and K) can only be absorbed if fat is present. Organs – Fats cushion and protect your internal organs. Immune System –Some fats ease inflammation, helping your metabolism and immune system stay healthy and functioning. Obviously there is lots on the subject. I have been contemplating going on a fat free diet - have done this before and lots tons of weight. Never thinking the ill effects it might have to the rest of me. |
So glad you posted this IF! The nutritionist I worked with early on in my diabetes had a long talk with me about healthy fats (olive oil, avocados, nuts, etc.) and unhealthy fats (trans fats, fatty red meat, processed foods in general)...and it's an important distinction.
I think too often we think of fat as the enemy...and we're lumping the good in with the bad. There's a world of difference to your body if you're eating fresh avocado vs. french fries. :) |
What I learned in my Anatomy and Physiology class is that it takes nine hours for the body to breakdown fats. That your body needs proteins in order to keep the body healthy and that you live without carbs and fats but not proteins. I love cooking with extra virgin olive oil and fresh spices.
I am excited about starting my Human Nutrition class on the 18th. Have a good day, Zimmy Quote:
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Sweet potatoes are good to! What I learn in my human nutrition class, I will gladly pass it on!
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Diet is the food you eat.........we all are on a diet....
The truth is changing your diet must be a permanent thing. You can't expect weight loss to be permanent with most of these diet plans because you will simply go back to your old eating habits as soon as you lose the pounds you wanted. You have to permanently change your eating habits. That is one of the reasons Weight Watchers works. I know a few folks who have had good results long-term by simply cutting out white processed food......white rice, white bread, white sugar, white flour, etc........... ----------------- I hate pill pushing doctors.....you can go to the doctor and walk out without getting a prescription.........I also do my best to know about what drugs I am taking. The internet is such a good tool for that....... drugs.com is a good place to start...... |
I agree Toughy. Diet is what we eat. I've tried many diets over the years all worked until I'd lost some weight, hit a plateau lose interest and go back to eating like I'm use to and gain the weight back.
I've lost weight cutting out fat, cutting out whites, cutting out soft drinks, and cutting out carbs. Just one at the time on different occasions. The most weight I've ever lost and kept off for any length of time and yall are going to laugh was. In '84 I lost 90 pounds drinking beer and eating rice and cream of mushroom or chicken soup and smoking ciggy's. LOL I kept it all off until the mid to late 90's and I think as Sassy has hit on, I think the regain was psychological. Though I now know it can be dangerous to cut out anything totally, I think one of the best things I ever did was South Beach. Yes I had caffeine withdrawal and sugar withdrawal and a head ache from hell for 3 days about day 10 or 12 and the shakes from not having sugar for 2 weeks, I'd never go that route again but the best thing that came from it is that I haven't and don't truly crave anything ever and haven't since I did South Beach probably about 8 or 10 yrs ago and I did maintain that weight for several years. The best thing I have found is lifestyle changes and eating habits are better than any "diet". Portion control and exercise. I hate it myself because I want results fast but unfortunately that isn't the way I gained it and it's doubtful I'll lose it that quickly either. Good Luck to everyone regardless of your choice of dieting strategy. |
I don't drink coffee - I get my caffeine from Pepsi. I know the sugar and stuff is bad for me - but I drink it anyway.
A few months back I had a bad cold. Since I was feeling like crap anyway I decided that it was the perfect time to give up Pepsi. The headaches and general crappyness the Pepsi withdrawal caused I blamed on my cold. It was bad for a couple of days and then I felt great. However - I fell off the wagon going into the holidays. The Rum & Cokes were just a stepping stone to total relapse. But - I'm going to give up Pepsi again. Is it odd that I'm hoping I'll catch a cold soon? |
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Personally, I don't like Stevia as a sugar substitute, but I am going to see what it is like in the soda. Until recently I used this: http://www.wheylow.com/ as my sugar substitute and it was far the best I have found. Recently I started using Agave Nectar, natural, made from the juice of the agave. This is the brand I have acccess to in my area: http://www.madhavahoney.com/AgaveNectar.aspx Good thread, Jo. |
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yess Gemme i heard that usually once you are over that 2 week hump, it gets easier (and yay you!! must be awesome to rarely have the cravings).. i seem to cave in prior to that 2 week hump - lol !!! but, i am going to do lots of water drinking, i actually find now that im being more faithful with getting lots of water into me, my appetite isn't all too bad! i definitely won't be trying that xenical now, eesh! i think my biggest thing i need to work on right now, is the diet soda.. from reading everything posted, and some articiles on sparkpeople, my appetite is probably increased more with all the diet soda drinking i was doing too.. so, my best bet is to quit it.. QUIT IT LOL.. (thats a message to myself in caps) and go from there.. the rest i am pretty sure i'm getting on track with... so my plan is, not doing this one day and another one day.. but staying firm on working on it all together, now! =) |
ohhhh and today, i made it to the Gym bright & early.. the workout was great, i always feel so awesome and energetic after working out or getting outside and walking.. After the Gym, i walked to my appointment (also walked to the gym)
it's amazing how i not only feel energetic, but it really, really puts a super positive spin on the rest of my day.. i've been eating really well today and drinking lots of water too.. i really, really, really need to get some batteries for the pedometer now! ohh and may purchase myself an mp3 player too, for when im walking outdoors.. the outdoor walks are refreshing, and although icy and snowy times i dont want to walk so much, when the nicer weather is upon us i know ill be outside cruising on foot much more often! lastly, just want to say a HUGE thank you to everyone.. between encouraging rep, accepting friend requests and helpful posts, links and group encouragement here on the boards, you all rawk! |
I'm working on drinking a lot more water too...makes such a difference in how I feel, and it really does help to control appetite too. One technique I'm using was a suggestion I read (somewhere) that said most of the time that we think we're hungry...we're actually thirsty. The idea is that when you feel hungry, have a glass of water and wait 15 or 20 minutes. If you're still hungry...then eat! :eating:
I find that about half the time, I was actually thirsty. I need to get to the farmers market tomorrow...I eat a lot more veggies and fruit when I have a variety of beautiful, fresh stuff in the house. :) |
I love to drink water! I drank 64oz today and started my morning off with one cup on Soecial K's, Vanilla Almond cereal with 1/3 cup nonfat milk.
I put in my current weight and my goal weight into my LoseIt app, and I am only allowed to eat 1,200 calories a day. Have a good night, Zimmy Quote:
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I have heard that, too. Plus, how one should drink a glass of water prior to eating, since it fills you up. |
I love my iPod shuffle for when I go powerwalking. My iPod shuffle is hot pink.
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i'm definitely going to try and get something soon.. i'm a music lover, and with doing anything, music motivates me more.. i get a better work out when im listening to music, plus the time goes faster eh? hehe... |
i've been loving how drinking more water is making me feel too..
the only way i can drink water is when it is really cold, so i usually pop the bottle into the freezer for a bit and when it gets to the point its starting to freeze, i take it out and drink it then.. i got about six 8 oz. glasses of water into me today, i may grab another now.. i know i'm constantly thirsty, but since i've been off the diet soda, i'm not excessively thirsty like i was.. do any of you's who quit drinking the soda find the same thing? i still get thirsty often but not as much as i was before.. it was like i couldn't quench my thirst whatsoever.. YAY to all the changes we've been making! |
One of my favorite artists to powerwalk to is, PitBull. The beat to his music is fun to try and keep up with! If I am not in the mood to listen to him, I listen to Nine Inch Nails. I love to mix up my music.
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ahhh yes, i love Pitbull and SUPER love Nine Inch Nails, i'm a fan of Trent Reznor!! =) we have similar music tastes Zimmy, :D so we could swap music players every other day to change it up if we lived close to each other :P |
I noticed that to. I think it is from your body's desire for the large amounts of sugar. I found the Izze sodas were a good substitute for a month and then I couldn't drink them anymore.
I now drink one or two 8oz cups of coffee with just creamer, and I usually cannot finish the second cup. I also switched to SoyMilk instead of cow's milk. That has helped with keeping the weight off. Hope this helps, Zimmy |
I love the song PitBull did with Enrique Iglesias! My dad was a musician, and I became a music junky as a result.
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As for the water intake, unless I'm actually in the middle of a workout, I find it hard to swallow (ha!) plain water. I found a bottled water that's not too expensive and is actually filtered (versus Aquafina, which is tap basically) and I enjoy the taste much more but I can't drink only bottled water, so I have a trick. I buy those water flavoring packets. Crystal Light and Ocean Spray make them, but so does Wal-Mart (Great Value brand) and most grocery stores that sell them have a less expensive brand too. I love the orange, apple, strawberry kiwi, grape, fruit punch, pomegranate, and white cran peach flavors. If you opt to try these, just remember the red ones (fruit punch, pom, etc) WILL be red and stain your lips and tongue. I tend to drink those at home only. |
Whey Low coupon code
Hey, folks!
Today I received an email giving me a coupon code for 15% off of the above product I mentioned. I am sure that anyone can use the code, so if you are considering checking it out (www.wheylow.com), use coupon code NEWYEAR in the section that says "got a coupon code?", and then hit apply. Really, it truly is the best sugar substitute I have ever tried. Hands down. |
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ooo love the idea of the water flavoring packets.. i buy the crystal light juice often, its yummy.. must be same section so i will check it out, Thanks for the great idea Gemme! |
Today will not be a gym day for me, i'm only home for a couple of hours between shifts, by the time i walk there and walk back home, then have to go back to work, i wouldnt have much time to actually work out! LOL..
but, i am going to do a workout here at home after work! a friend also suggested some yoga DVD's i could get, i do love yoga but, the time they do the classes at the gym doesn't work for me, i'm usually at work til 7pm at night most day.. so going to look into those DVD's.. so question for you all: between walking outside, going to the gym, and other things you do for a workout that are outside of the home - on days you simply cant make time for those things, what kinds of exercises or workouts do you do at home? i really need to find some things that work for me, just to keep my motivation going, that way when i have a split shift with longer time in between, or days off, i can go to the gym no problem.. but i really need something extra for home... so just curious if you've all any ideas to throw at me! :) |
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I tend to go up and down almost all the aisles versus just going to very specific aisles to shop, so I'm not positive, but I think I do see the packets on the juice aisle. Quote:
Jump rope, a 10 lb. kettlebell, the "Perfect Pushup", resistance bands, a weighted ball, and videos/dvds. If you are trying to get SOMEthing but don't want to break the bank on it, I suggest using some things around the house. For example, use a couple of towels laid down instead buying a yoga mat (unless you have one or were going to get one anyway) or use gallon jugs of water for weights. Buy one hand weight or kettlebell and just alternate the usage with your hands and arms. Things that are super easy to do without any real 'equipment': sit ups, crunches, and most ab work in general, very light weight training using things you have around the house, push ups (can be done on the floor with legs straight or knees bent or standing up against a wall at an angle), jumping jacks (Are you on the second or higher floor? Make sure your neighbors aren't sleeping!), planks, yoga and/or stretching. There's more but that's all my brain's allowing me to process right now. I had an awesome workout today and am now replenishing my food stores...aka stuffing my face....:cheesy: |
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I buy the flavored packets so that I will drink bottled water. There is a bottled water distributed by Publix in Florida that I love with or without the flavor packets. Go figure lol |
I don't like tap water either and have my water delivered by Poland Spring in 5 gallon jugs so I have plenty of water to drink on a daily basis better then soda or other things but I do like my tea and only have that once a day..Its more economical to have it delivered to me anyway..
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I don't drink diet sodas or add the flavour packets to water because I don't like the aftertaste of the artificial sweeteners. Usually I add a slice of lemon or lime to my water and I'm fine.
Like I said before - I don't drink coffee. But I do like tea. A few years ago my sister was diagnosed as being borderline diabetic. She didn't change her eating habits and only rarely exercised. But now she's decided to take care of herself - eating healthier, starting to take walks. One of the things that surprised me is that she's even willing to eat vegetarian for several meals a week. We've both been testing our blood in the mornings - mine is anywhere from 6.5 to 6.8 depending if I had a snack/Pepsi before bed. Her levels have dropped for almost 16 to 12.8! |
my goals today: - sign & set up sparkpeople site.. to keep track of my weight, exercise & food intake.. its important i keep track of it somewhere.. - have already done a very early workout this morning, (and that felt so great!!) but plan on figuring out an ab workout regime as well as some more workout exercises to do at home once i'm home this evening... i have a stepper, resistance bands, some 2 lb and 3 lb weights to use as well.. - make a list of things to get to aide me in my healthy journey - some DVD's for workouts at home.. measuring tape, weight scale, mp3 player - get a schedule of the zumba classes at my Gym, and plan around my work shifts next week and choose one zumba class to attend and try.. - also plan a workout schedule in advance around my work hours, then i'll hold myself to it, if i planned to go in the first place.. - & lastly, research some healthy snack foods, and set some rules for myself to follow |
Gemme thank you so much again for your tips & help!
and thank you everyone else too, you've all given me so much information - i swear each day i get more and more motivated.. before long i'll be so well equipped to make this happen, and i'm seriously soo lovin' it.. i notice small things already - like my clothing feeling a lil less tight, and my energy level soaring compared to before.. the positivity in my attitude and the increase in workout.. now i want to start keeping track of everything, i'm sooo ready for more! |
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Good Morning Wryly,
I am also not a fan of artificially sweetened products. I try and work out as much as I can during the week, and since college starts on Tuesday, I will be walking around the campus trying to find my classes. Have a good day, Zimmy Quote:
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Good morning everyone,
My goal today is to join Weight Watchers online. I have been putting all of my calorie information into my LoseIt app and so far I am staying under my daily calorie intake of 1,200 calories a day. Have a good day!! Zimmy |
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i didn't even think of the library actually, i was thinking on getting some books too so perfect idea, i will add that to my list of things to do this week.. the library is a hop, skip and a jump from me... =) |
i did an early morning workout today and feel okay, i hurt myself yesterday so probably should not have pushed it but im medicated lmao... so it eases the pain some..i did some research yesterday starting with a link Gemme shared, on ab workouts and went from there.. but i struggled with the ab part for now since i pulled muscles around the tum and back.. so i'll work on that more soon as i can.
so this morning i did a combination of stepup's, resistance workout, some cardio and finished with some ab - can we say ouch? something i definitely need to work on and increase as i go though.. today was hard to do cuz of the hurt already.. so i didn't push myself and didnt get the workout i usually do.. i thought maybe stretching it out some would be good though since i work a busy shift today - so far i dont feel so badly.. not as painful as it was when i first got up..i was very careful. i even remembered to do my stretches, something i often forget about.. |
ohhh , i know mad poster is back again.. :seeingstars: LOL..
they dont call me miss gabbalot for nothing!! question for ya's : can anyone suggest some healthy snack ideas ? i always buy some fruit, i need something crunchy and sweet or to kick those cravings.. i'm a potato chip lover and steering away from those obviously, but find i'm constantly craving those lol. i know fresh pineapple is something that curbs my sweet tooth craving, but i can't buy enough for everyday LOL.. i need more ideas.. any suggestions you all have for snacking i'd appreciate.. |
I have to be careful with snacking...I work from home so the kitchen is about 10 feet from my desk.
Having said that, when I do feel the craving for snacks I usually choose fruit...banana, apple, kiwi, fresh berries....or a granola bar. I love the kashi brand, and they're high in protein and fiber and whole grains and all that good stuff...they even have one that's dark chocolate and cherry and can almost make you believe it's a candy bar while still being healthy. Other things I sometimes have....a small handful of nuts (although it's hard to stop at a handful), yogurt smoothie or a small carton of yogurt, string cheese (I get the individually wrapped ones...makes it easier to grab one and step away from the fridge :) ). I love chips too....and we always have them in the house, which makes it tough. I have found that buying the single serving size (designed for lunchboxes) helps me. Again, I can grab one and walk away, and when I'm done...I'm done. I know they're wasteful on packaging, but it helps. One thing I discovered with the diabetes is that I tended to eat on auto-pilot, and frequently didn't even taste my food. When I'm upset and doing "emotional eating" I can still find myself in that situation....with half a giant bag of BBQ chips gone and I don't even remember eating them or the flavor. I discovered that mindful eating helps. If I'm eating that snack size bag of chips, or that single square of Dove chocolate, I really focus on it....no other distractions.....I even close my eyes, and really experience the texture and flavor of what I'm eating fully. I've find my cravings are satisfied with a surprisingly tiny amount if I do this. In other news....I haven't been as good about my walking or my diet as I like (it's been a rough week), but I still managed to lose 2 lbs. Yay! :cheer: |
I carry snacks in my purse and gym bag. Here's some of what I like:
Extend bars (150 cals each): http://www.extendbar.com/ (keeps your hunger down and your blood sugar in check). They are sweet and filling. Apples and nuts (love raw cashews) Whole wheat pretzels oranges bananas (good for potassium) From the health food store: dry roasted edamame dusted w/wasabi powder. These come in a pack, and one-fourth of a cup is 130 calories. Snacks should be in this range of calories up to 200. I like these because they are spicy due to the wasabi. I love spice, and it gets me to drink water. They also come in a lightly salted flavor. Pre-bagged popcorn from the health food store. Here are some of my fave snacks that I can't carry around: O% fat Greek yogurt (Greek yogurt is high in protein.). FAGE is my fave brand. I have this at least once a day, usually for breakfast. It's protein packed, and I add berries or banana or raisins or dried cranberries and walnuts, along with cinnamon and flax seed, plus whole grain puffs (my fave are Kamut grain). So yummy and filling. String cheese, raw pistachios, and an apple. I'm a vegetarian, so I buy fake/soy "ham" and wrap a few slices around a string cheese (like a sandwich wrap) and dip it in mustard while I eat it. Whole grain rye crisps w/melted reduced fat cheese and salsa (healthy version of nachos) An apple w/natural PB (I actually also buy individual PB packets, to make this an "on the go" snack) Whole grain crackers (try "Mary's gone Crackers" brand) w/hummus. Quote:
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