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"If interested in sharing your diet success stories,
discoveries, or nutritional observations, please e-mail me, Wendy at seniorshomecookedmeals@yahoo.ca . We
could include these on our web site for future internet forum discussions
or debate".
Yours, Wendy Roy.
EXCERPTS ARE FROM 'THE HEALTHY HEART KIT' CANADA, AND WWW.HEALTHYONTARIO.COM WEB SITE.
INTERPRETATIONS BY SENIORS HOME COOKED MEALS AND SERVICES' PERSONAL CHEF,
WENDY.
HEALTH CANADA RECOMMENDS WE EAT LESS MEAT.
USE LEGUMES, DRIED PEAS, DRIED BEANS AND LENTILS AND TOFU MADE FROM
SOYBEANS, NUTS AND GRAINS, INCLUDING PARBOILED AND BROWN RICE WHEN
REPLACING MEAT!
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HOW TO
CONTROL YOUR WEIGHT AND REDUCE YOUR RISK OF HEART ATTACK.
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1.
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Plan to be
active 30 minutes or more every day.
Increasing your activity level improves your heart and lungs, and
raises your metabolic rate. Meaning you will burn more calories even when
at rest for a longer period of time, compared to being inactive. People
sometimes inadvertently lower their metabolic rate by making their bodies
go into a starvation mode. They do this by not eating enough throughout
the day while dieting, and the body will actually fight to hold on to
those stored calories.
If you want to lose weight safely without lowering your metabolic
rate, consider the following tips:
- Gradual weight loss promotes the loss of body
fat. Rapid weight loss usually is mainly water weight.
- Most health care professionals recommend weight
loss programs that result in about ½ to 1 pound of weight
loss per week.
- To lose one pound, you will have to use 3500 more
calories than eaten. For safe weight loss, you should not burn more
than 500 calories than eaten on any given day
This last statement/theory requires a little time, and personal
calculating to figure out. Women and men, and each individual require
different daily caloric intakes to maintain their present weight. It is
suggesting that for 7 days if you burn off an extra 500 calories each
day, and as long as your caloric intake was the correct amount for your
target weight, you would in theory lose 1 pound per week. Would this mean
if you consumed 500 calories less per day, than your target weight
recommends (for your age, height, etc.), would you lose 1 pound per week?
Why not try both methods and see which one works best. Perhaps combining
both methods might work for some.
Disclaimer:
These are suggestions only, and do not take the place of a physician's
recommendations. Any new exercise programs or change in diet should have
approval by participant's family doctor or physician.
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2.
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Change how
you eat:
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Eat 3 healthy meals a day.
Plan your meals around high-fibre foods:
vegetables and fruit
legumes such as dried peas, dried beans, and lentils.
whole grain products such as brown rice, whole grain bread,
whole grain cereal
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Change your eating habits
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(e.g., take time to eat slowly, take smaller bites)
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CUT BACK ON MEAT
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Cut back on your meat portions. One
portion is only the size of a deck
of cards. Don't make meat the centre of every meal.
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Centre your meals around high-fibre foods, especially vegetables. Try meat substitutes
more often like lentils, peas and beans.
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CHOOSE NONFAT OR LOW-FAT DAIRY PRODUCTS
BUY LOW-FAT FOODS
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Don't shop when you're hungry. Make a list of the ingredients you
need for low-fat meals and "stick" to that list.
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AVOID HIGH-FAT DESSERTS AND SNACK FOODS
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Avoid store-bought baked goods such as donuts, sweet rolls, and
brownies. Avoid snack foods such as chips, candy bars, and buttered
popcorn.
"If interested in sharing your diet success stories,
discoveries, or nutritional observations, please e-mail me, Wendy at seniorshomecookedmeals@yahoo.ca .
We could include these on our web site for future internet forum
discussions or debate".
Yours, Wendy Roy.
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For more information on this topic, click on the Canadian flag to log on to Canada's on-line web
site or type this in Internet explore or Netscape.
www.hc-sc.gc.ca/english/diseases/heart.html
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