Still on track and my tummy is already feeling better.. I think I am over the hump with the food and will try to work on getting more fish in my diet this week, making sure I don’t miss any supplements, and continue refining…
Right now… so far so good.
Still working to get on track.
It is the weekend soooo more difficult diet wise.
So far so good.
Added some information on Fiber.
Soluble fiber dissolves in water to form a gel-like substance.
Sources of soluble fiber are oats, legumes (beans, peas, and soybeans),
apples, bananas, berries, barely, some vegetables, and psylluim.
Insoluble fiber increases the movement of material through your
digestive tract and increases your stool bulk. Sources of insoluble
fiber are whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables.
Possible The Benefits of Fiber
Decrease in LDL Cholesterol
Decrease in total cholesterol
Coronary Heart Disease Fatality decrease
Bowel problems reduced or eliminated
Diabetes controlled or eliminated
Weight loss
Recommended Fiber intake for Women
Fiber grams/day
19 to 30 years 25 g/d
31 to 50 years 25 g/d
51 to 70 years 21 g/d
70+ years 21 g/d
Plant Sterols (Phystosterols) can reduce your cholesterol according to most experts by up to 10% if 2-3 grams (average heart healthy spread has 1-2 grams in a tablespoon) consumed on a daily basis.
They have on taste or odor. They are found in fruits, vegetables, legumes, nuts, seeds, and other plant sources.
They work best when consumed in heart healthy spreads and yogurt so that our bodies don’t instantly flush them out.
So I plan on purchasing some heart healthy spread with plant sterols in them
Here is one product I found…
Smart Balance fat free milk and spreads
So far so good.
Diet still a work in progress.
Supplements on track.
Exercise increasing.
Please see my addendum on why I chose not to take Statins….
Ok.. finally getting on track.
I ate pretty well yesterday but am still not getting enough fish in my diet.
Did not eat my vegetables.. boo hiss
Took my supplements.. yeah me!!
Quite a bit of physical movement in the store.
Stress level still high… will try to get the 5 minute stress relief breaks on day six!!
Here is a recipe for Salmon… since this is one of our foods for our Cholesterol Project.. thought i could add some recipes when I find them
Salmon Cakes With Lemon Dill Yogurt Sauce
Makes 4 servings
Ingredients
Salmon cakes
1 lb cooked, flaked salmon
1/ 4 cup panko breadcrumbs
1 egg slightly beaten
½ cup light mayonnaise
Juice of 1 lemon
2 tsp Dijon mustard
1 small red onion, finely minced
2 tbsp chopped flat leaf parsley
dash hot sauce
cooking spray
Sauce
½ cup nonfat plain Greek yogurt
1 tbsp lemon juice
1 tsp lemon zest
1 tbsp fresh dill
1 tbsp chopped parsley
½ cup seeded, chopped cucumber
Directions
1. In a large bowl, combine all salmon cake ingredients and mix well. Form into four patties.
2. Spray a large skillet and heat over medium heat. Sauté patties 3 - 4 minutes on each side until golden brown.
3. Make sauce by combining all ingredients.
4. Serve each salmon patty with the lemon dill yogurt sauce.
Day three was a complete wash… I am struggling mightily just to get going on this.
Day four was much better… but still don’t have all my supplements and my food is still not as planned.
I am starting day five on track so let’s hope for a good day.
I did add a baby aspirin to my daily regimen also.
well… I am getting off to a slow start.
Did ok with the food but still haven’t gotten all my supplements and I need to go to the grocery store… yikes this is not starting great is it…
Also.. big test tonight.. have a party and it will be hard to resist all those goodies.
AND my stress level is not great either.
ok… breathe and start again right.
Talk to you tomorrow.
Some valuable info on Niacin… will be adding this to my diet also…
niacin-B3
Excellent sources of vitamin B3 (niacin) include crimini mushrooms and tuna. Very good sources include salmon, chicken breast, asparagus, halibut, and venison.