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PINKHOPE's Photo PINKHOPE Posts: 25,770
4/25/12 1:27 P

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emoticon NN (Nutrition Nugget). Let's talk about OLIVE OIL At first glance you may say WHY are we talking about a FAT. The reason is that our body NEEDS healthy fats. Olive oil is a MUFA (monounsaturated fatty acid) which does all these things:

1) Lipids Balance (Cholesterol)

2) Colon Health and possible Colon Cancer Prevention

3) Helps in lowering blood pressure

4) Vitamins A, E, and K

5) Helpful in controlling insulin levels

6) Helps keep skin supple and elastic

7) Aids in Digestion

8) Some studies show olive oil may help ward off Alzheimer's in that it's use helps with cholesterol levels.

When buying olive oil be aware that LIGHT is it's worst enemy. Store it in a dark cupboard or the refrigerator. Once open toss it after 6 months. Oils degrade. The BEST olive oil is COLD-PRESSED EVOO (extra virgin). It retains the highest flavor and nutritional value because it doesn't have that second hot press to extract the last of the oil.

Here is a SPARK recipe for a Salad Dressing using Olive Oil!


recipes.sparkpeople.com/recipe-detai
l.
asp?recipe=7594



Remember - fats should be used in moderation!

1 tsp. of olive oil has 40 calories and is 4.5 grams of fat.

Suzanne


 Pounds lost: 33.2 
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PINKHOPE's Photo PINKHOPE Posts: 25,770
3/4/12 1:49 A

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This is excerpted from Eat This Not That!

Seven Habits That Make You Fat

1. Putting the Serving Dishes on the Table
2. Getting Too Little (or Too Much) Sleep
3. Not Multitasking While Watching TV
4. Drinking Soda
5. Taking Big Bites
6. Not Eating Enough Fat
7. Not Getting the Best Guidance!

Now MY solutions

1. Weigh and measure your portions onto a smaller (salad size) plate then place the plate only on the table. Cover/store the remainder of the food for future meals.

2. 7-9 hours is the perfect range. Sleeping too much keeps our bodies at a low burn rate too long. Sleeping tool little does not give our body the proper time to replenish certain serum levels that deal with hunger/appetite AND more time awake late into the night is more opportunity to SNACK.

3. Sitting is nearly the same caloric burn rate as sleeping! If you are going to watch TV - exercise at the same time or do a seated task you would do anyway (pay bills, do taxes, mend clothing etc.)

4. Soda - esp. sugared soda. Corn Syrup is cheap and sadly that's the sweetner used these days as sugar prices have soared. I'm sure you have all read about the effect corn syrup has on the body not to mention the pure caloric count.

5. Take smaller bites and chew. It takes the brain about 20 minutes to feel "full". Eating slower helps AND smaller bites gives us a sense of having "more to eat" which is more satisfying.

6. We NEED some healthy fats in our diet. Try replacing some carbs with some fat. Shoot for about 20% fat in your diet as a minimum but choose your fats wisely - avocado, EVOO (extra virgin olive oil) are good examples.

7. Utilize Sparkpeople. Read blogs, articles, health articles. Subscribe to health email newsletters. Ask questions on forums. The internet is full of great information. USE IT!




Suzanne


 Pounds lost: 33.2 
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14
28
42
56
PINKHOPE's Photo PINKHOPE Posts: 25,770
1/29/12 2:53 P

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Today let's talk about Vitamin D. Vitamin D actually comes in 2 forms (D2 which is made by plants and D3 which is made by animals when they are exposed to UV rays). The reason we NEED Vitamin D is that is helps us maintain the right levels of phosphorus and calcium in our blood WHICH keeps our bones strong. If we don't have enough Vitamin D we can have weak muscles and bones.

People who are at risk of Vitamin D deficiencies include people that are indoors most of the time, the elderly AND the obese. I also read in a couple of places that people with IBS often have too little as well.

So how do we get Vitamin D? First - GET OUTSIDE. Studies show that as little as 10 minutes in the sunshine will aid in the synthesis of Vitamin D. Many foods are fortified with the vitamin - mainly MILK. Interestingly enough, cheese and ice cream are NOT fortified so you need to pour up a glass of low-fat milk to get the benefit. The other good source is from the sea in the form of oily fish: salmon, mackerel, tuna etc. For vegans - Vitamin D comes in the form of fortified foods and sunshine. The plant source is from a type of yeast.

One last interesting tidbit. There are several ongoing studies that are showing evidence that Vitamin D (or the lack thereof) is linked to cancer and Alzheimer's Disease.

SO - get your sunshine, pour up a glass of low-fat milk, eat a fortified breakfast cereal and put some oily fish in your diet! Vitamin D is your friend!


Suzanne


 Pounds lost: 33.2 
0
14
28
42
56
PINKHOPE's Photo PINKHOPE Posts: 25,770
1/29/12 2:53 P

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This is excerpted from Eat This Not That!

Seven Habits That Make You Fat

1. Putting the Serving Dishes on the Table
2. Getting Too Little (or Too Much) Sleep
3. Not Multitasking While Watching TV
4. Drinking Soda
5. Taking Big Bites
6. Not Eating Enough Fat
7. Not Getting the Best Guidance!

Now MY solutions

1. Weigh and measure your portions onto a smaller (salad size) plate then place the plate only on the table. Cover/store the remainder of the food for future meals.

2. 7-9 hours is the perfect range. Sleeping too much keeps our bodies at a low burn rate too long. Sleeping tool little does not give our body the proper time to replenish certain serum levels that deal with hunger/appetite AND more time awake late into the night is more opportunity to SNACK.

3. Sitting is nearly the same caloric burn rate as sleeping! If you are going to watch TV - exercise at the same time or do a seated task you would do anyway (pay bills, do taxes, mend clothing etc.)

4. Soda - esp. sugared soda. Corn Syrup is cheap and sadly that's the sweetner used these days as sugar prices have soared. I'm sure you have all read about the effect corn syrup has on the body not to mention the pure caloric count.

5. Take smaller bites and chew. It takes the brain about 20 minutes to feel "full". Eating slower helps AND smaller bites gives us a sense of having "more to eat" which is more satisfying.

6. We NEED some healthy fats in our diet. Try replacing some carbs with some fat. Shoot for about 20% fat in your diet as a minimum but choose your fats wisely - avocado, EVOO (extra virgin olive oil) are good examples.

7. Utilize Sparkpeople. Read blogs, articles, health articles. Subscribe to health email newsletters. Ask questions on forums. The internet is full of great information. USE IT!

Suzanne


 Pounds lost: 33.2 
0
14
28
42
56
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