Tuesday, October 26, 2010
HI EVERYONE, been reading up on fiber and why we should be eating it. and how much foods have.
We should have at the least 2 cups of fruit a day and 2 1/2 cups of veggies, that is 4 1/2
What we should have is 10 cups a day, at the other end, for ultimate benefits!
LOWERS CHOLESTEROL (LDL,BAD) & TRIGLYCERIDES (FAT)
REDUCE DIABETIC RISK
IMPROVE HEART HEALTH
REDUCE RISK OF DIVERTICULITIS
MAINTAINING STEADY CONTROL OF BLOOD SUGAR
NORMALIZE BLOOD PRESSURE
Apples eat skin 3.5 gms
don't eat skin 1.7
avocado 11-17 gms
barley 1/2C 4 gms
long grain brown rice 1.75gms
white less then 1 gm
beans: navy 1/2c 10gms
baked beans, garbonzo 1/2 c 7.5 & 9 gms
broccoli 1 c 2+gms
oat meal or whole grain cereal 5 gms
top with wheat germ all good sources of fiber
papaya 1 cup 2.5 gms
berries (esp raspberries) 1 cup 8gms
pumpkin 1 cup 2.5 gms
please feel free to add more
Monday, October 25, 2010
If trying to lose weight!
If having to deal with diabetes!
If you like them!
Beans raises blood sugar SLOWLY
Oatmeal (has soluble fiber) which slows the absorbtion of foods in the stomach
(top with nuts) almonds, walnuts, pecans -adds protein to the meal
Fish(catfish,tilapia,cod,white flesh fish +high quality carbs as veggies, lentils or beans - prevents blood sugar rise.
non fat,low fat Yogurts carbohydrate +Protein combined naturally
excellent food for controlling or preventing sugar rise.
Almonds, Pumpkin Seeds, Spinach,Swiss Chard-low carb mix of monounsaturated fat+magnesium (reduce diabetes risk)
Non Starchy Vegetables_ have low impact on diabetes, so keeps sugar in balance
broccoli, spinach mushrooms peppers and many more
Wild Salmon & Sardines- Omega 3's - reduces risk of heart disease-has healthy fats and when combined with non starchy veggies-keeps blood sugars in balance
EGG WHITES- high quality lean protein, low in carb, perfect for blood sugar controll and for weight lost. 1 egg white has only 16 CALORIES +4g of filling protein (2-3 egg whites=1 egg serving) so one could easily eat 4-6 egg whites, with herbs & spices & veggies and thoroughly enjoy all the benefits of it.
Avocado- high in monounsaturated fats- among the healthiest fats, good especially if you have heart problems, good replacement for mayonaise on a sandwich. Good for a dip by adding mashed or diced tomatoes, cilantro and lime juice.
Were doing Fiber this week and
Flax seed or Flax Seed Meal is especially helpful, in adding fiber to your intake plus it is so healthy with omega 3's in it naturally. Can add to morning cereals, lunch salads, or veggies, or even goulash, beef stews etc. can also make bread, muffins out of instead of flour. Ask if interested!
Have a wonderful healthy week, Soar the Skies, Let's Get this Plane Landed! We Can do this.
Saturday, October 23, 2010
Sodium intake is essential for muscles and nerves to function properly. We need less then 2400 mg. a day to maintain body's fluid balance. That is only 1 teaspoon of sodium, a day. (not one teaspoon of salt)
We need to be careful we are not overdoing it on our sodium intake.
TV Dinners can be high in sodium
Cereals, such as corn flakes and raisin bran can be 266 mg-342 mg a cup,but
Puffed Rice and Puffed wheat are sodium free, (so if we eat 1/2 c of each, it will lower our intake, considerably.
Vegetable Juice such as cocktail juice can have 653 mg. of sodium per serv.
canned veggies (example creamed corn 730mg 1/2 cup serving
deli meats such as prok of beef 2 slices 604 mg sodium
canned soup- chicken noodle soup 1 cup 1106 mg
marinades & flavorings (teriyaki 690MG, soy sauce 1000 1T measurement )
spaghetti sauce 610mg 1/2 cup serving
spices hot pepper better then jelopeanoe peppers in a jar 434 mg.
nuts- raw best
dry roast next best
snacks- 1 oz chips 149
1oz. cheeese puffs 258mg
1 oz pretzels 385 mg.
pre packaged foods- pasta low until you add that little package of flavor
rice low (prepackage high)
condiments Ketchup 1T 178 mg
sweet relish 121
serving size of package food is 1/2 cup in most cases, not whole package or whole box
Understanding Sodium Advertised on packages
sodium free- less then 5%
very low sodium- less then 35 mg
low sodium at least 40 mg
unsalted - No Salt Added- but there is sodium in the food itself.
Medicines can have sodium, especially if used for headache or heartburn
Eating Out- Sauce= high sodium
soup= high sodium
Question Servers on how meat,fish, poultry is seasoned before ordering
Fast Food Skip cheese, Skip Condiments & stay low on sodium rest of day
High Sodium can cause medical problems such as high blood pressure, heart disease or strokes, also water retention.
Just thought, I would share this information, if your having trouble with reaching your goal and you think you are doing everything right, this may be a reason, so check sodium intake and try to stay under 2300 mg a day.
Yes, we do need sodium, but if we eat right, it is in many foods we eat.
Soar the skies Beautiful Butterflies!
Monday, October 18, 2010
Some of you may have read her blogs recently, and either way, if you contact me
through spark mail, I will give you more information, so you can do what you think
is needed, in this case.
Linda WL Butterfly Team
Prayers, and more, sending your way!
Thursday, October 07, 2010
PATIENT TO A DOCTOR:
I have metal fillings in my teeth. My refrigerator magnets keep pulling me into the kitchen.. That's why I can't lose weight.
DOCTOR TO PATIENT:
WHAT FITS YOUR BUSY SCHEDULE BETTER, EXERCISING 1 HR A DAY, OR BEING DEAD 24 HRS. A DAY?
LADY TO WAITER:
I'm going to order broiled skinless chicken breast, but I want you to bring me lasagna and garlic bread by mistake.
TWO LADIES ENJOYING A SUNDAE
iF YOU PUT A CROUTON ON YOUR SUNDAE IT COUNTS AS A SALAD, RIGHT?
DOCTOR TO PATIENT:
The handle on your recliner does not count as an exercise machine
WIFE TO A HUSBAND IN BED:
I was going to wake up early and go jogging, but my toes voted against it 10 to 1.
HUSBAND TO WIFE:
dR SAID TO START MY EXERCISE PROGRAM VERY GRADUALLY. Today I drove past the store that sells sweat pants.
Sometimes, our minds get strange thoughts, and we have to overcome them, as soon as possible. No Excuses, we need to move to lose!
Onward & Downward
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