02/05/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 6. February 2015 13:35

 Need another reason other than taste for eating delicious salmon or tuna? Try omega-3's. Omega-3's are fatty acids found in cold-water fish such as salmon or tuna which help prevent fat from building up in the arteries.  Omega 3's reduce a molecule called lipoprotein lipase(according to a Columbia University Medical Center study), which traps 'bad' LDL cholesterol in the wall of arteries like the aorta.

The study suggest that if you eat more cold-water fish or take a supplement (find one that is a good quality, or it can seep out of your pores and make you smell like a fish) it provides increased health benefits. Try to eat wild-caught sake salmon. The meat is a darker reddish color. Eating wild catch fish helps to reduce the level of mercury, which can be an issue if you eat a lot of certain kinds of fish. Go online for a newly updated list of these fish to be aware of which are highest in Mercury.

http://www.cincinnati.md/oh/cincinnati/con-article/653320/salmon%20and%20omega%203/omega-3_fatty_acids_may_help_heart_patients_with_stents.htm

An added benefit of adding ommega-3's to your food plan is that combining omega-3 fatty acids with blood-thinning drugs may reduce the risk of heart attacks in patients who've had stents placed in their coronary arteries, a new European study suggests.

While other research suggests that foods rich in omega-3s, including fatty fish such as salmon and sardines, help reduce the risk of heart problems in those with existing coronary artery disease.   As the article above explains, the new study is thought to be the first to look at the effect of the omega-3s on those treated with blood-thinning medications after stent placement.  Since heart disease is the #1 killer of women, this is important information to many.

http://www.cincinnati.md/oh/cincinnati/con-article/660151/salmon%20omega%203/vitamins_omega-3s_may_keep_brain_from_shrinking_study.htm

Aging adults with high levels of omega-3 fatty acids and vitamins B, C, D and E in their blood performed better on certain measures of thinking abilities, and also appeared to have larger brain volume, a new study finds.  As I age, I am interested in a health benefit such as that!  Seniors with high levels of trans fats didn't do as well on certain thinking tests than those with lower levels of the unhealthy fats, and also had more brain shrinkage.  "For people with a vitamin profile high in B, C, D, E, those particular nutrients seem to be working together on some level," said the studies' author Gene Bowman, an assistant professor in the department of neurology at Oregon Health & Science University in Portland. 

This fact re-enforces the benefits of clean eating in regards to managing the trans-fats in your diet by reducing packaged foods and moving toward a diet filled with fresh/whole fruits, vegetables, lean meats, a small portion of healthy fats and water.

Sunday 02/05/12 Workout:

stretch DVD- 55 minutes

Sunday 02/05/12 Food Diary:

Breakfast-

1 cup egg whites, 1 cup spinach, 4 cauliflower florets, 1/8 cup onions (120 cal)

whole wheat English muffin, 1 tbls. honey (150 cal)

A.M. Snack-

grapefruit, peeled (40 cal)

1 protein shake, ½ cup pasturized egg whites (210 cal)

Lunch-restaurant

Dry portabello sandwich.  bottom bun removed, hollowed out top bun, then flipped over and ate open face

Salad bar with vegetables.  Used viegarand oil from the salad bar (approx-353 cal)

P.M. Snack-

Homemade popcorn, I Can’t Believe It’s Not Butter Spray, Cajun spices sprinkled (90 cal)

3/4 cup spaghetti squash (40 cal)

Dinner-

5oz crab meat, no butter, lemon wedge (bought at warehouse store –saved money that way) (310 cal)

1/2 cup mushrooms, pancooked, drizzle of EVOO in pan (50 cal)

8 asparagus spears, sliced almonds( 120 cal)

1/2 cup whole wheat cous-cous (140 cal)

Dessert:

1/2 cup blueberries, 1/4cup blackberries, 1 greek yogurt (160 cal)

TOTAL CALORIES- 1783

 

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