Cashew Your Way to Health

Diet To Lower Triglycerides

A high triglyceride level has been shown to increase the risk of stroke and heart attack by as much as 60% even if the Cholesterol level is normal. Simple changes in the diet may help with high triglyceride levels. This article discusses several ways to use the diet to lower triglycerides.


Triglycerides are naturally occurring fats that come from both dietary intake and are manufactured within the body. When present in high levels in the bloodstream, they are blood vessel clogging fats. Triglycerides are considered to be largely responsible for diseases such as atherosclerosis, arteriosclerosis, and venous and arterial occlusion in areas such as the lower legs, heart and brain. While medications to lower triglycerides are available, they have considerable side effects and most experts agree that controlling the diet is the best place to start when attempting to lower triglyceride levels. Many people are successful in lowering triglycerides to normal healthy levels simply through a healthy diet.


The first step to improving the diet in a person with high triglycerides might be to avoid refined carbohydrates. Refined carbohydrates such as white sugar, corn syrup, white flour and foods containing large amounts of these products are a major contributor to high triglyceride levels. Many think that fat content in the diet is the most important factor in reducing triglyceride levels but experts agree that the biggest problem is refined sugar and other simple carbohydrates. Instead of eating processed white flour, one should consume more whole grain products, fibrous foods and other carbohydrates with a low glycemic index such as vegetables, fruits and nuts. Total carbohydrate consumption should be approximately 50% of the total caloric intake.


The second step in controlling the triglyceride levels through diet might be to limit fat consumption to no more than 20 to 30% of the total caloric intake. These calories should be composed of healthy oils such as olive oil, canola oil, safflower oil and peanut oil along with eating foods high in unsaturated fats such as avocados and nuts. In addition, omega 3 fatty acids are present in large amounts in oily fish and have been proven to aid cardiac health. Fish is a healthy substitute for other meats with saturated fat such as beef and pork. Eating fish on a regular basis has been proven to lower cholesterol and triglycerides and to improve cardiac health by as much as 40%.


Losing weight by reducing total calorie consumption and exercising is also important step for reducing health risks of high triglyceride levels in overweight individuals. Obesity is a common contributor to type II diabetes which is known to increase the risk factors and frequency of diseases commonly caused by high triglyceride levels such as arteriosclerosis and atherosclerosis as well as the end results of stroke and heart attack.


In conclusion, many people will benefit from a diet to lower triglycerides. The three best options to accomplish this appear to be reducing refined carbohydrate consumption, limiting fat intake to healthy oils, and losing weight by reducing total calorie consumption.

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Research-proven information on the best diet to lower triglycerides. Discover how to lower triglycerides naturally, much more effective than any supplement or medication ever can. Go to:
http://www.lowertriglycerides.org

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Healthy Lifestyle Balance on Vacation

Have reasonable expectations for vacation.


a. Keep track of your eating and activity as much as possible.


b. Weigh yourself often, but remember that scales differ.


c. Plan to maintain your weight; don’t expect weight loss. Figure fat and calorie goals for maintenance.


d. Let go a little. For example, eat something special. Choose the best and leave the rest. That is, when you decide to eat a special high fat food, choose quality, not quantity. Choose the best thing available, take a small portion, eat slowly, and enjoy every mouthful.


e. Get extra activity. If you slip with eating a little, this will often compensate.

~

Great Resource on Exercise for all Ages

http://www.cdc.gov/physicalactivity/everyone/guidelines/index.html

~ Myths about Dieting and Food ~

Myth: “Going vegetarian” means you are sure to lose weight and be healthier.

Fact: Research shows that people who follow a vegetarian eating plan, on average, eat fewer calories and less fat than nonvegetarians. They also tend to have lower body weights relative to their heights than nonvegetarians. Choosing a vegetarian eating plan with a low fat content may be helpful for weight loss. But vegetarians—like nonvegetarians—can make food choices that contribute to weight gain, like eating large amounts of high-fat, high-calorie foods or foods with little or no nutritional value.

Vegetarian diets should be as carefully planned as nonvegetarian diets to make sure they are balanced. Nutrients that nonvegetarians normally get from animal products, but that are not always found in a vegetarian eating plan, are iron, calcium, vitamin D, vitamin B12, zinc, and protein.

Tip: Choose a vegetarian eating plan that is low in fat and that provides all of the nutrients your body needs.

Food and beverage sources of nutrients that may be lacking in a vegetarian diet are listed below.

• Iron: cashews, spinach, lentils, garbanzo beans, fortified bread or cereal.
• Calcium: dairy products, fortified soy-based beverages, tofu made with calcium sulfate, collard greens, kale, broccoli
• Vitamin D: fortified foods and beverages including milk, soy-based beverages, or cereal
• Vitamin B12: eggs, dairy products, fortified cereal or soy-based beverages, tempeh, miso (tempeh and miso are foods made from soybeans)
• Zinc: whole grains (especially the germ and bran of the grain), nuts, tofu, leafy vegetables (spinach, cabbage, lettuce)
• Protein: eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers

~ Myths about Dieting and Food ~

Myth: Dairy products are fattening and unhealthy.

Fact: Low-fat and fat-free milk, yogurt, and cheese are just as nutritious as whole-milk dairy products, but they are lower in fat and calories. Dairy products have many nutrients your body needs. They offer protein to build muscles and help organs work properly, and calcium to strengthen bones. Most milk and some yogurt are fortified with vitamin D to help your body use calcium.

Tip: The 2005 Dietary Guidelines for Americans recommends consuming 3 cups per day of fat-free/low-fat milk or equivalent milk products.

If you cannot digest lactose (the sugar found in dairy products), choose low-lactose or lactose-free dairy products, or other foods and beverages that offer calcium and vitamin D (listed below).

• Calcium: soy-based beverage or tofu made with calcium sulfate; canned salmon; dark leafy greens like collards or kale
• Vitamin D: soy-based beverage or cereal (getting some sunlight on your skin also gives you a small amount of vitamin D)

For more information on these guidelines, visit http://www.healthierus.gov/dietaryguidelines.

~ Myths about Dieting and Food ~

Myth: Eating red meat is bad for your health and makes it harder to lose weight.

Fact: Eating lean meat in small amounts can be part of a healthy weight-loss plan. Red meat, pork, chicken, and fish contain some cholesterol and saturated fat (the least healthy kind of fat). They also contain healthy nutrients like protein, iron, and zinc.

Tip: Choose cuts of meat that are lower in fat and trim all visible fat. Lower fat meats include pork tenderloin and beef round steak, tenderloin, sirloin tip, flank steak, and extra lean ground beef. Also, pay attention to portion size. Three ounces of meat or poultry is the size of a deck of cards.

~ Myths about Dieting and Food ~

Myth: Nuts are fattening and you should not eat them if you want to lose weight.

Fact: In small amounts, nuts can be part of a healthy weight-loss program. Nuts are high in calories and fat. However, most nuts contain healthy fats that do not clog arteries. Nuts are also good sources of protein, dietary fiber, and minerals including magnesium and copper.

Tip: Enjoy small portions of nuts. One-half ounce of mixed nuts has about 84 calories.

~ Myths about Dieting and Food ~

Myth: Fast foods are always an unhealthy choice and you should not eat them when dieting.

Fact: Fast foods can be part of a healthy weight-loss program with a little bit of know-how.

Tip: Avoid supersized combo meals, or split one with a friend. Sip on water or fat-free milk instead of soda. Choose salads and grilled foods, like a grilled chicken breast sandwich or small hamburger. Try a “fresco” taco (with salsa instead of cheese or sauce) at taco stands. Fried foods, like french fries and fried chicken, are high in fat and calories, so order them only once in a while, order a small portion, or split an order with a friend. Also, use only small amounts of high-fat, high-calorie toppings, like regular mayonnaise, salad dressings, bacon, and cheese.

~ Myths about Dieting and Food ~

Myth: Low-fat or fat-free means no calories.

Fact: A low-fat or fat-free food is often lower in calories than the same size portion of the full-fat product. But many processed low-fat or fat-free foods have just as many calories as the full-fat versions of the same foods—or even more calories. They may contain added sugar, flour, or starch thickeners to improve flavor and texture after fat is removed. These ingredients add calories.

Tip: Read the Nutrition Facts on a food package to find out how many calories are in a serving. Check the serving size too—it may be less than you are used to eating.

For more information about reading food labels, visit the U.S. Food and Drug Administration online at www.cfsan.fda.gov/~dms/foodlab.html.

~ Myths about Dieting and Food ~

Myth: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel nauseous, tired, and weak.

Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones in your blood. Ketones are partially broken-down fats. A buildup of these in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease. Be sure to discuss any changes in your diet with a health care professional, especially if you have health conditions such as cardiovascular disease, kidney disease, or type 2 diabetes.

Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

~ Myths about Dieting and Food ~

Let's look at some Exercise, diet, fad diet, eating, and other food-related myths and the reality behind them.

Thanks to the U.S. Department of Health and Human Services, the National Institutes of Health and the National Institute of Diabetes and Digestive and Kidney Diseases for the following information.

Myth : Fad diets work for permanent weight loss.
Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first couple of weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.

Tip: Research suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure.

“Lose 30 pounds in 30 days!”
“Eat as much as you want and still lose weight!”
“Try the thigh buster and lose inches fast!”

And so on, and so on. With so many products and weight-loss theories out there, it is easy to get confused. This information may help clear up confusion about weight loss, nutrition, and physical activity. It may also help you make healthy changes in your eating and physical activity habits. If you have questions not answered here, or if you want to lose weight, talk to your health care provider. A registered dietitian or other qualified health professional can give you advice on how to follow a healthy eating plan, lose weight safely, and keep the weight off.

Irrational Beliefs and Challenges #3 of 13

Irrational Belief #3: I am worthless because I am overweight.

Challenges:

• Although I prefer to have less body fat, I am not worthless because of my size.
• I am as worthwhile as the next person.
• Self-worth is not defined by looks or amount of body fat.
• There are other important things that demonstrate my strengths.
• Self-worth is developed from within, and not by approval from others.
  

Behavior: Practice positive self-talk. Engage in activities and behaviors that you feel good about that help increase self-esteem, such as calling a friend, attending church, doing a hobby, etc.