Motivational thought for the week from Mrs. Pee:
We are stronger when we stand together. We conquer by continuing. (Author unknown)
Sunday, July 8, 2007
I did it!!! I did it!!! I just completed a 30 minute walk outside. It wasn't hard once I got started. I told myself, before I went to bed last night, that I was going to walk first thing this a.m. I did it!!! I did it!!! Now, let's see how the rest of the week progresses. Happy exercising to one and all...8-)
Friday, July 6, 2007
"We must all suffer from one of two pains: the pain of discipline or the pain of regret. The difference is discipline weighs ounces while regret weighs tons" Jim Rohn
The meeting was called to order at 7:30 p.m. on Friday, 7/6/07.
Present: Quishana, Mrs. Pee, and Nicole (telephonically)
Absent: Carlos and Brandy
WEEKLY PROGESS REPORTS:
Water Weight Lost Exercise
Nicole 8 cups everyday 1# None
Mrs. Pee 10 cups everyday Gained 3# None
Quishana 7.5 cups everyday Gained 3# 4 times
OLD BUSINESS:
Dues are due.
Be sure to post fat facts to blogspot.
Final weigh in will be on Friday, 7/27/07. New members can join on this date.
Calculate percentage lost: Number of pounds lost / beginning weight = percentage lost.
Continue to drink your water and exercise everyday.
Follow a healthy meal plan. NO FAST FOODS. NO FRIED FOODS.
NEW BUSINESS:
Each member needs to post a motivating message on the blogspot this week.
Respectfully submitted,
Mrs. Pee
Present: Quishana, Mrs. Pee, and Nicole (telephonically)
Absent: Carlos and Brandy
WEEKLY PROGESS REPORTS:
Water Weight Lost Exercise
Nicole 8 cups everyday 1# None
Mrs. Pee 10 cups everyday Gained 3# None
Quishana 7.5 cups everyday Gained 3# 4 times
OLD BUSINESS:
Dues are due.
Be sure to post fat facts to blogspot.
Final weigh in will be on Friday, 7/27/07. New members can join on this date.
Calculate percentage lost: Number of pounds lost / beginning weight = percentage lost.
Continue to drink your water and exercise everyday.
Follow a healthy meal plan. NO FAST FOODS. NO FRIED FOODS.
NEW BUSINESS:
Each member needs to post a motivating message on the blogspot this week.
Respectfully submitted,
Mrs. Pee
Thursday, July 5, 2007
Hello from Texas
I hope that everyone is doing great this week. I could be eating a little better, but I am still doing at least 64 ounces of water a day. We have been walking a lot. Yesterday, we walked all around downtown Houston. We walked forever trying to find a good place to see the fireworks. I didn't count minutes because at times we were idle like at dinner and taking pictures, but it was nice. I know I'm missing my 2nd meeting and hope to see everyone when I return. Talk to everyone later. B
Sunday, July 1, 2007
Mrs. Pee's Fat Facts continued---
Monounsaturated fatty acids appear to reduce blood levels of LDLs without affecting HDLs in any way. The NCEP recommend that intake of monounsaturated fats be kept between 10% and 15% of total caloric intake.
Trans-fatty acids or trans fats occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening. One recent study found that trans-monounsaturated fatty acids raise LDL cholesterol levels, behaving much like saturated fats (think fast food).
For now, it is clear that if your goal is to lower cholesterol, polyunsaturated and monounsaturated fats are more desirable than saturated fats or products with trans-fatty acids. Your total calories from fat should not constitute more than 20% to 25% of daily calories.
This may seem overwhelming but it should make you wonder what kind of fat am I eating?
Trans-fatty acids or trans fats occur when polyunsaturated oils are altered through hydrogenation, a process used to harden liquid vegetable oils into solid foods like margarine and shortening. One recent study found that trans-monounsaturated fatty acids raise LDL cholesterol levels, behaving much like saturated fats (think fast food).
For now, it is clear that if your goal is to lower cholesterol, polyunsaturated and monounsaturated fats are more desirable than saturated fats or products with trans-fatty acids. Your total calories from fat should not constitute more than 20% to 25% of daily calories.
This may seem overwhelming but it should make you wonder what kind of fat am I eating?
Mrs. Pee's Fat Facts
Source: Prescription for Nutritional Healing
Although much attention has been focused on the need to reduce dietary fat, the body does need fat. Fat is needed during infancy and childhood for normal brain development. Throughout life, fat is essential to provide energy and support growth. Fat is, in fact the most concentrated source of energy available to the body. After about 2 years of age, the body requires only small amounts of fat. Excessive fat intake is a major causative factor in obesity, high blood pressure, coronary heart disease, and colon cancer, and has been linked to a number of other disorders as well. To understand how fat intake is related to these health problems, it is necessary to understand the different types of fats available and the ways in which these fats act within the body.
Fats are composed of building blocks called fatty acids. There are 3 major categories of fatty acids---saturated, polyunsaturated, and monounsaturated. These classifications are based on the number of hydrogen atoms in the chemical structure of a given molecule of fatty acid. (Is this too much chemistry for you?)
Saturated fatty acids are found primarily in animal products, includijng dairy items, such as whole milk, cream, and cheese, and fatty meats like beef, veal, lamb, pork, and ham. The fat marbling you can see in beef and pork is composed of saturated fat. Some vegetable products--including coconut oil, palm kernel oil, and vegetable shortening---are also high in saturates.
The liver uses saturated fats to manufacture cholesterol. The National Cholesterol Education Program (NCEP) recommend that the daily intake of saturated fats be kept below 10% of total caloric intake. However, for people who have severe problems with high blood choolesterol, even that level may be too high.
Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, and sunflower oils. Certain fish oils are also high in polyunsaturates . Polyunsaturates may actually lower your total blood cholesterol level. In doing so, however, large amounts of polyunsaturates also have a tendency to reduce your HDLs---your good cholesterol. For this reason, the NCEP state that an individual's intake of polyunsaturated fats should not exceed 10% of total caloric intake.
Monounsaturated fatty acids are found mostly in vegetables and nut oils such as olive, peanut, and canola.
Although much attention has been focused on the need to reduce dietary fat, the body does need fat. Fat is needed during infancy and childhood for normal brain development. Throughout life, fat is essential to provide energy and support growth. Fat is, in fact the most concentrated source of energy available to the body. After about 2 years of age, the body requires only small amounts of fat. Excessive fat intake is a major causative factor in obesity, high blood pressure, coronary heart disease, and colon cancer, and has been linked to a number of other disorders as well. To understand how fat intake is related to these health problems, it is necessary to understand the different types of fats available and the ways in which these fats act within the body.
Fats are composed of building blocks called fatty acids. There are 3 major categories of fatty acids---saturated, polyunsaturated, and monounsaturated. These classifications are based on the number of hydrogen atoms in the chemical structure of a given molecule of fatty acid. (Is this too much chemistry for you?)
Saturated fatty acids are found primarily in animal products, includijng dairy items, such as whole milk, cream, and cheese, and fatty meats like beef, veal, lamb, pork, and ham. The fat marbling you can see in beef and pork is composed of saturated fat. Some vegetable products--including coconut oil, palm kernel oil, and vegetable shortening---are also high in saturates.
The liver uses saturated fats to manufacture cholesterol. The National Cholesterol Education Program (NCEP) recommend that the daily intake of saturated fats be kept below 10% of total caloric intake. However, for people who have severe problems with high blood choolesterol, even that level may be too high.
Polyunsaturated fatty acids are found in greatest abundance in corn, soybean, safflower, and sunflower oils. Certain fish oils are also high in polyunsaturates . Polyunsaturates may actually lower your total blood cholesterol level. In doing so, however, large amounts of polyunsaturates also have a tendency to reduce your HDLs---your good cholesterol. For this reason, the NCEP state that an individual's intake of polyunsaturated fats should not exceed 10% of total caloric intake.
Monounsaturated fatty acids are found mostly in vegetables and nut oils such as olive, peanut, and canola.
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