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Happygrrls' How-To:
Eat healthier...
In Supersize Me, Morgan Spurlock fulfills every fast food junkie's dream by embarking on a month-long McDonald's binge. Luckily, he survived to document the painful after-effects. Although no one will ever eat as much McDonald's as he did in thirty days, the reality is that many people are slowly eating themselves to death. A poor diet can cause heart disease, stroke, liver damage, gastronomical conditions, and ulcers, just to name the tip of the iceberg.
Did you remember to eat your veggies today? Even an extra serving a day (and a serving isn't a heck of a lot) will do wonders for your body.
But you can prevent it all by eating right. It doesn't mean that you have to give up food and eat cardboard for the rest of your life, or start growing vegetables in your back yard. Whether it's to improve your health or shed some pounds, just a couple of changes in your diet can make you feel a whole lot better. And here's how you can start.
The Lowdown on Cholesterol
Cholesterol is bad. But not all cholesterol is bad, just some. Confused? There are two types of cholesterol: HDL (high-density lipoprotein) and LDL (low-density lipoprotein). Always remember, less is more, but not when it comes to these types of cholesterol. High-density lipoprotein has a high amount of protein and low fat. It takes the excess cholesterol in the blood stream and carries it back to the liver for disposal. Low-density lipoprotein has a low amount of protein and a high amount of fat. It takes the cholesterol from the liver and disperses it other parts of your body, including your arteries. When arteries become clogged, there is a good chance of coronary heart disease, which usually has no symptoms until a stroke or heart attack occurs. And usually by then, it's too late.Lower It
BUT WHICH ONES?
High cholesterol comes from eating foods high in saturated fats and cholesterol. This includes meat, cheese, milk, and eggs.The easiest way to lower cholesterol is to not take any in. Meat, nuts (usually the expensive kinds, like macadamia, pistachios, and cashews), saturated fats (butter, cheese, and lard), hydrogenated fats (margarine, shortening, tropical oils), whole milk products, eggs, desserts, fast food, caffeine, and smoking should all be avoided or taken in moderation. Exercise should also be high on your list. You don't need to bulk up like a WWE-wannabe. Getting your heart rate going for thirty minutes, at least three times a week, is more than enough.
Foods low on saturated fats or hydrogenated oils, like monosaturated fats or polyunsaturated fats, are good to go. These include canola oil, olive oil, safflower, sunflowers oil, corn oil, or soybean oil, olives, avocados, unsalted nuts, and sesame seeds.
If you're thinking of, or already have, tried the Atkins diet, keep in mind that you will need to monitor your cholesterol closely.
Healthier Substitutes
You don't have to give up all the good stuff…in a way. A couple of healthier substitutions and alternatives go a long way. When in doubt, grab the low-fat or fat-free choice.For sour cream…try plain, low-fat yogurt or cottage cheese with lemon juice.
For whipped cream…try chilled, whipped evaporated skim milk.
For cream…try evaporated skim milk.
For ice cream…try low-fat or non-fat ice cream, frozen low-fat or non-fat yogurt, or sorbet.
For sausage…try lean ground turkey sausage or 95% fat-free sausage.
For nuts…try dried fruit.
For bacon…try Canadian bacon or lean ham.
For butter…try soft-tub margarine or corn, safflower, olive, canola, sesame, or sunflower oil.From Alternatives to Fast Food: Some Tips
- When ordering pizza, grab lots of vegetables and ask for half the cheese or no cheese. Most of the time you won't even taste the difference.
- For take out, grab at least one container of vegetables so you can mix in with the meat dishes.
- When making pasta, don't overindulge. ¼ of one pound of pasta (which has 400 calories) is good for one serving.
- Try to order vegetables or salad as a first course.
- Instead of steak or burger, try salmon.
- Fried fish sandwiches at fast food restaurants are usually dipped in partially hydrogenated vegetable oil (which is bad), so opt for the grilled chicken sandwich.
- At McDonald's and Wendy's, the new healthier choice salads are healthier…when you skip the fatty dressing. Ask for low-fat balsamic dressing or use half a packet of light dressing instead.
- Burger King's Chicken Whopper has a whopping 500 calories (the recommended intake for an adult is 1500-2000 alone). If they offer it in your area, go for the fire-grilled chicken baguette with low-fat mayonnaise.
- Pizza Hut can also pack on the fat and calories. A healthier choice is their new Fit'n'Delicious Pizza.
Vitamins: Nature's Choice
With our hectic lifestyles, it's hard to keep track of what's going into our bodies. Our bodies naturally create some essential vitamins but still need supplements to keep us going. Others are absent and can be absorbed through food. The easiest choice would be to invest in some multi-vitamins, although they do vary in type, price, and need. If you go this route, keep in mind that most of them have a shelf life, so it's always good to check the expiration date. Also, products labeled natural or herbal aren't necessarily safe; being FDA-approved is a good indication that the product is safe for consumption, but always double-check that the manufacturer is reputable. Synthetic vitamins are just as good as natural vitamins, and the price should not make one vitamin better than the other. Some may contain pollen or royal jelly, so check for allergies as well. Always consult your physician before investing in supplements. They will be able to tell you which ones you need, and how much of it you need.The Lowdown on Vitamins
Vitamin A
What It's For: Vision, immune system, and the maintenance of bones, cells, and skin.
Recommended Daily Intake: 1000 milligrams for men, 800 milligrams for women. Too much can cause dry skin, headaches, joint pain, and insomnia.Vitamin B
What It's For: Energy
The Family: B1 (thiamin) is for appetite; B2 (riboflavin) is for energy, metabolism, eyes, and skin; B3 (niacin) is for metabolism, skin, digestive system, and nervous system; B6 is for the brain, immune system, and hormones; B12 is for the nervous system, bone growth, and metabolism; and folic acid is for new cell development.
Recommended Daily Intake: This varies from vitamin to vitamin. B3 is made by the body, but it still requires 19 milligrams for men and 15 milligrams for women. Folic acid is at 200 milligrams for men and 180 milligrams for women, and can be ingested through leafy greens, legumes, and liver.Vitamin C
What It's For: Prevents disease and infections, promotes the body's absorption of iron, bone growth, forms scar tissues, and strengthens blood vessels.
Recommended Daily Intake: 60 milligrams for men and women. More than 1000 milligrams can cause cramps and diarrhea.Vitamin D
What It's For: Bones, brain, pancreas, skin, muscles, reproductive organs, and the immune system.
Recommended Daily Intake: Men and women aged 19-24 will need 10 milligrams, men and women over 25 need 5 milligrams. The body can make vitamin D with sunlight, so it's time to take that walk in the park.Vitamin E
What It's For: Healthy skin, and heals scars and protects the lungs.
Family: Calcium is for the bones; copper is for absorption of iron and to heal wounds; chromium is required for the body to release energy from glucose (blood sugar); iron is for the transport and release of oxygen; selenium is an antioxidant and helps protect against cancer; and zinc is for taste, sperm, and to heal wounds.
Recommended Daily Intake: This varies from vitamin to vitamin. For vitamin E, 10 milligrams for men and 8 milligrams for women is sufficient. For copper, 1.5-3 milligrams is good. For calcium, 1000 milligrams is the way to go.Remember, the best way to feel great this summer is to eat right and get plenty of exercise. Always consult your physician before drastically changing your diet or using multi-vitamins. You know, those Fred Flintstones vitamins are not just for kids anymore. Have a great and healthy summer! ¤ C.Ho.