[elky] Re: My diet is over and other stuff
- From: Chris Lindh <chris@xxxxxxxxxxxxxxxxx>
- To: elky@xxxxxxxxxxxxx
- Date: Fri, 15 Jul 2011 10:31:34 -0400
Eating sensibly is the answer (portion control & a good diet). Weight
gain or loss is simple accounting: calories in versus calories out...
It's a little more complicated when you factor good calories versus
bad, but the basic accounting is most important... in my opinion.
Good luck with all your projects! PS, I found the following in an old email:
"The Skinny on Good and Bad Fats
Common thinking is that all fat should be avoided. The truth is that
some fats are very beneficial and essential to good health. Don’t get
discouraged – here's a simple list that rates fats from the best to
the worst.
TOP FATS: THE OMEGA-3s
The best fats you can get! Omega-3s add years to your life by
dramatically reducing the risk of heart attack and stroke. They may
also stave off arthritis, depression, some cancers, and even tame
menstrual cramps and post-workout soreness. Looking for clear, soft
skin, and great hair? Omega-3s do that too. Two studies from the
University of Pittsburgh suggest omega-3s found in fish may help
improve mood and increase gray matter in the brain.
Eat these frequently:
-Fatty fish, such as wild salmon, sardines, herring, and tuna
-Flax seeds and flax seed oil
-Walnuts
-Canola oil and leafy greens (modest amounts)
GOOD FATS: THE MONOS
Monounsaturated fats are good to your heart, because they up good HDL
cholesterol and lower bad LDL cholesterol (the kind that clogs
arteries). But virgin olive oil, the MVP of monounsaturated fats, does
more. It contains micronutrients needed for hormone and enzyme
production and also boasts compounds that may fight breast and colon
cancer, as well as boost the cancer-fighting power of other foods.
Roughly two-thirds of the fat you eat should be unsaturated, either
monounsaturated or polyunsaturated fat. Delicious sources are:
-Olives
-Virgin olive oil—be sure it's virgin; processing destroys nutrients
-Canola oil
-Peanut and other nut oils
-Nuts
-Avocados
PRETTY GOOD FATS: THE POLYS
Most polyunsaturated fats are heart-friendly, but with the exception
of omega-3s, they don't have the star power of other healthy fats.
Also, they contain omega-6s, which are healthy unless you get too many
of them—and most Americans get up to 25 times more omega 6s than they
need—because they can overwhelm omega-3s.
Try to get most of your polyunsaturated fats from omega-3 sources. Find them in:
-Corn, soybean, safflower, canola, sunflower and cottonseed oils
-Fatty fish (canned light tuna counts)
LOUSY FATS: THE SATS
Saturated fats raise blood cholesterol to artery-clogging levels. In
one study, eating a single slice of carrot cake and drinking a
milkshake hindered the ability of blood vessels to expand and contract
(a sign of healthy arteries) were impaired for as much as six hours.
Loading up on saturated fats may harm brain molecules that help form
memories, raising the risk of dementia.
Skimp or skip on these as much as possible (less than 10% of your
total calories per day is a good starting point). Sources include:
-Meats, particularly with visible fat
-Poultry skin, fat, and dark meat
-Whole-milk dairy foods including butter, full-fat cheeses, ice cream,
sour cream
-Coconut and palm oils
-Lard and shortening
DON'T EVEN THINK ABOUT IT: TRANS FATS
Trans fats have gotten such a bad rap that they are being banned in
several cities. Trans fats are formed when liquid oils are infused
with hydrogen (or hydrogenated), turning them solid (examples include
stick margarine). Fast food restaurants, baked goods and many packaged
foods contain trans fats because they have a lengthy shelf life. They
boost bad cholesterol, decrease good cholesterol, clog arteries, and
set off inflammation throughout the body, which can trigger a host of
problems, from stroke to diabetes.
These should be avoided completely. Be suspicious of any fast or
processed food that's not labeled trans-fat free (packaged-food labels
now must list trans fats), including:
-All deep-fried foods, including chips, French fries, onion rings and donuts
-Many fast foods
-Candy
-Commercial baked goods, such as cookies, pies, cakes, rolls and muffins"
Rules: Please play nicely with others.
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