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| you might be right but as it stands now I eat fish at least twice per week and I take 2000 mg fish oil and 1000 mg flaxseed oil. If I eat a hot dog or a hamburger during the day my fat is ok. I guess I have to reavaluate my dietary choices I even went so far as to buy regular yogurt. My problem is I don't want to give up the volume of food that I eat. And I know I will have to at some point..As for nuts I do eat them but don't care for them. I do keep pine nuts and if I am really low on fat I eat these which are loaded but then I generally go over my calorie allowance. I am lifting free weights now and It is becoming a concern. Thanks for all your info and am open to other suggestions as well I will have to deal with this sooner rather than later.
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DSRTWILLOW
7/22/07 5:38 P
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Datarat, I'm with Monica. If you look for sources of Omega 3, you'll increase your fat intake and stay healthy.
I buy flax seed meal from Bob's Red Mill (in my health food store) and they have a really super recipe for muffins on the bag with, I think, 9 or 10g of fat per muffin. Where they call for white flour I substitute wheat, and where they call for brown sugar, I use the Splenda brown-sugar combo, but it's the kind of recipe that would allow for you to make all kinds of substitutions, depending on what you like and what's in the cupboard this week.
I also take fish oil caps (I really hate fish!) and they're a gram or so per cap.
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| Datarat, try searching the diet & nutrition message boards, I'm sure your issue has been discussed a number of times and there should be lots of good ideas for you there. The Healthy Lifestyle Resource Center probably has articles on the topic too. Fatty fish (like salmon) is an important part of a healthy diet, but flaxseed and other sources of omega 3 & omega 6 fatty acids can be substituted. Avocados and walnuts are other sources of unsaturated fats that you can probably work into your diet. I would try to get up at least to the minimum of your recommended fat grams. Those are grams, not "points", so if you're off by 10, you're probably only getting 60% or so of your MINIMUM. Be careful! Fat is not the enemy - in fact it's crucial for bodily function! Good luck!
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BIOBRATTE
7/22/07 12:40 P
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DAT -
I had the same problem, then I began eating a serving of almonds almost every night as a snack. They are great! Not only are they LOADED with monounsaturated fat which raises the good cholesterol (known for longevity), but it completes my fat range for the day. Cashews are great for that too, and while the nuts are expensive, you only eat a 1/4 cup per serving so they last a long time. I usually put a 1/2 cup grapes with them and its a wonderful nighttime snack.
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| I can't make the fat requirments consistently. I eat many fat free items without thinking about it and am always aware of my cholesterol points and I know that generally things that are high in fat are also high in calories. I don't miss the low side by more than ten point usually. But I also strength train so what are the implications and what foods should I incorporate other than nut. which I do eat but am not fond of them.
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| Thanks for all you do, Jen. It's appreciated!
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SPARK_COACH_JEN
7/16/07 11:31 A
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Biobratte,
We realize that not everyone who uses our site is going to follow our philsophy when it comes to weight loss. It would be great if they did, but we still want people who are following other programs like South Beach, Atkins, etc. to feel welcome to get support from others on our boards. Where we draw the line is when people are promoting other programs (like low carb or the grapefruit diet) or trying to give advice that's against the philosophy of SP. That's when we step in.
I feel like my job is to help educate people about what's going to help them lose weight and be healthy- giving them the tools they need to do it. What they do with that information is up to them. Some choose to use it, and some don't. We aren't going to convert everyone to our way of thinking, but hopefully most people who use the site learn why fad diets don't work and why diet pills aren't the long term solution to weight loss.
Hope that helps,
Coach Jen
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BIOBRATTE
7/16/07 10:26 A
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I just read a post about a new fad called Extreme Fat Smash. It's not entirely new, I've seen diets like that for as long as I can remember. It is centralized around extreme limited intake of fat and calories in general.
My gripe with posts like that: If you understood the Spark Way, wouldn't you be opposed to such extreme dieting measures? Wouldn't such an unhealthy calorie range shock you? Isn't it COMPLETELY opposite of the articles and writings from our Spark Coaches and a healthy lifestyle?
I guess I wonder sometimes how those of you at SparkPeople manage to keep your head up even when some just don't get it. You put a rediculous amount of work into teaching healthy eating habits only to be attached to fad diets or new FDA approved dieting pills. Do you have a policy regarding some suggestions written in posts?
It doesn't bother me to read these - I just jump out of them. But I feel so sad for those who in my opinion become victimized by false hopes or quick fixes.
I'd love to know what those of you carrying the brunt of this at SparkPeople think.
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