Type Walk Tuesday With HHWN

 

Hewitt Health Wellness

Enjoying A Healthy Lifestyle with

 Bryant and Anita Hewitt

Tuesday December 17, 2013

Food To Chew On:

Tuesday – Keep the Communication Lines Open

Psalm 62:1 (KJV)

Truly my soul waiteth upon God: from him cometh my salvation.

Thought The Day:

Daily silence in the Lord’s presence provides silent strength.

Today is “Type Walk Tuesday,” sometimes we feel like we are walking on a type rope, but you fall off, just pick yourself up and keep on walking you will make your goals just stay focus. As we get in shape .. Mind, Body, and Soul.. we will “Touch” others… We can share our victories on how we made it… and you can encourage them too… If I can do it, you can too….

As we focus on Heart Healthy, Spas and Exercise.:)

Heart-healthy diet:  Steps to prevent heart disease

 Limit unhealthy fats and cholesterol

Limiting how much saturated and trans fats you eat is an important step to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

The American Heart Association offers these guidelines for how much fat and cholesterol to include in a heart-healthy diet:

Type of fat	Recommendation
Saturated fat	Less than 7% of your total daily calories, or less than 14 g of saturated fat if you follow a 2,000-calorie-a-day diet
Trans fat	Less than 1% of your total daily calories, or less than 2 g of trans fat if you follow a 2,000-calorie-a-day diet
Cholesterol	Less than 300 mg a day for healthy adults; less than 200 mg a day for adults with high levels of LDL ("bad") cholesterol or those who are taking cholesterol-lowering medication

The best way to reduce saturated and trans fats in your diet is to limit the amount of solid fats — butter, margarine and shortening — you add to food when cooking and serving. You can also reduce the amount of saturated fat in your diet by trimming fat off your meat or choosing lean meats with less than 10 percent fat.

You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter, or use low-sugar fruit spread on your toast instead of margarine.

You may also want to check the food labels of some cookies, crackers and chips. Many of these snacks — even those labeled "reduced fat" — may be made with oils containing trans fats. One clue that a food has some trans-fat in it is the phrase "partially hydrogenated" in the ingredient list.

When you do use fats, choose monounsaturated fats, such as olive oil or canola oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential. All types of fat are high in calories.

Fats to choose	Fats to limit
Olive oil Canola oil Margarine that's free of trans fats Cholesterol-lowering margarine, such as Benecol, Promise Active or Smart Balance	Butter Lard Bacon fat Gravy Cream sauce Nondairy creamers Hydrogenated margarine and shortening Cocoa butter, found in chocolate Coconut, palm, cottonseed and palm-kernel oils

A Healthy Menu For

Tuesday

For Breakfast:

1 blueberry banana muffin*
1 tsp. margarine
1 piece of fruit
1 cup skim milk

For Lunch:

1 vegetable wrap*
1 cup grapes

For Dinner:

pasta w/sauce*
tossed salad with low-fat or fat-free dressing
slice of bread.