Diet info

HFT Weight Loss

Additional Diet InforMation

 

The following inforMation is given to assist you in your daily meal planning.  These are suggestions that will broaden your food base.  As you read through these suggestions, keep in mind that as much as possible we need to eat raw live foods and avoid processed food as much as possible. With the busy life styles that each of us live, some may find it necessary to make a small portions of their diets,  processed foods.  A part of the inforMation that follows makes suggestions for the uses of processed foods.

We've known for decades that some types of fat are absolutely essential and many types of fat reduce blood cholesterol levels and the risk of heart disease.

However, there are some types of fat, particularly fats from red meat and dairy fat and trans fat from hydrogenated vegetable oils, that we do want to avoid.

From the standpoint of carbohydrates, we can become very fat if we eat too many of them. High amounts of carbs also reduce the levels of HDL cholesterol in the blood (the good cholesterol) and that can lead to higher risk from heart attacks.

Consumption of too many carbs that are refined or in the form of sugar can make it more difficult to control weight because these carbs are very rapidly absorbed which leads to high blood sugar levels followed by high surges of insulin.

After two or three hours, the large amounts of insulin bring the blood sugar levels crashing down, sometimes even below normal levels. At this point, people feel strong urges to look for snacks well before the next meal.

The kinds of breakfast people have been told are optimal, such as a bagel and jam which are fat-free, can cause this type of problem that over the long run can lead to excessive calorie intake and weight gain.

Also: Over many years, these powerful surges of insulin exhaust the pancreas to the point where diabetes can develop.

The exact proportions of carbs, fat and protein are not nearly as important as consuming healthy carbs,  a healthy sources of protein and healthy fat. If you do that, there's probably quite a bit of flexibility with the percentages. But 40% carbs - 30% protein –30% fats, would probably be fine.

Interestingly, those numbers are pretty close to the Mediterranean diet, which is roughly  40% carbs - 40% protein –20% fats, which has been associated with long-term excellent health.

Nuts are good, probably for several reasons. Most importantly, the type of fat in nuts is almost all unsaturated, and therefore nuts lower blood cholesterol. There are now many studies showing they also reduce the risk of heart attacks.

Nuts are also big sources of a number of vitamins and minerals, so they contribute to a good diet in many other ways.

It's probably true that if we only looked at the glycemic index, a baked potato or bowl of fat-free pretzels would be worse than pure sugar. However, the differences are not very great, and these are all things we should be trying to minimize in our diet.

In judging a source of carbohydrates, we should look at things in addition to the glycemic index such as fiber and the vitamin and mineral content.

For example, choosing a whole grain form of pasta versus pasta made from refined wheat or whole grain bread instead of white bread are healthy choices, even if the difference in glycemic index between these foods is small.

We clearly have seen that many individuals do benefit by lower consumption of carbs, so I suspect there really is value in greatly reducing them.

However, I think there is also strong evidence that high intakes of animal fat can be harmful and that replacing these with unsaturated fats would surely be beneficial.

It's not totally clear what is meant by a "balanced meal." But there is now good evidence that eating meals that have a lower glycemic index and a lower carbohydrate content will delay the return of hunger and craving for snacks.

Alternative meals would include eating starches only in the form of whole grain foods such as brown rice or coarse, whole grain bread and eating a higher percentage of calories in the form of healthy fats and healthy sources of protein.

THE FIVE MAJOR CLASSES OF NUTRIENTS ARE:

fats, proteins, carbohydrates, minerals and vitamins. In other words, yes, we all need some fat in our daily diet. There are good fats and bad fats, however. The following is a brief comparison:

GOOD FATS

NOT SO GOOD FATS

UNSATURATED FATS

UNSATURATED FATS  are derived primarily from plants. They are liquid (oil) at room temperature. Oils are generally composed of both monounsaturated and polyunsaturated fats.

SATURATED FATS

SATURATED FATS generally come from animal sources and are solid enough to hold their shape at room temperature (70F). Saturated fats are known as the nutritional "not so good guys". They're known to be associated with some forms of cancer and increase cholesterol levels which can be a contributing factor to heart disease.

MONOUNSATURATED FATS

MONOUNSATURATED FATS can help reduce the Levels of LDL cholesterol

HYDROGENATED OILS

HYDROGENATED OILS have been chemically transformed from their normal liquid state (at room temperature) into solids. The hydrogenation process includes pumping extra hydrogen atoms into saturated fat creating trans fatty acids. This converts the mixture into a saturated fat, obliterating any benefits it had as a polyunsaturate. Some researchers believe that hydrogenated oils may actually be more damaging than regular saturated fats for those limiting cholesterol in their diets

POLYUNSATURATED FATS

POLYUNSATURATED FATS are also considered relatively healthy. Omega-3 Oils are a particular classification of fatty acids found in some plants and in the tissues of all sea creatures. These special polyunsaturated oils are known for lowering the bad LDL cholesterol and elevating the good HDL as well as for brain development and growth. Omega-6 Oils provide flexibility to cell membranes and controls a large number of rapid reactions in the body.

 

 

 

 

 

The following is another diet for consideration

 

Mediterranean Diet

mediterranean food

 

About Cretan Diet

 

 

Until recently the diet was simple and wholesome: olive oil, which counted for the 1/3 of the individual's daily need in energy, but mainly cereals, principally bread, pulses, vegetables and fruit and, to a lesser degree, cheese, milk, eggs, fish and a little red wine with every meal.
Taking into account the conditions of today's life, we would recommend a return to the traditional Cretan eating habits.

If someone decides to incorporate a Cretan-like diet, it is good to know the following basics:

 

 

 

Olive Oil and Total Fat

        Olive oil, high in monounsaturated fat is a good source of antioxidants and is the area's principle source of fat. Evidence suggests the traditional diets were about 40% fat (The American Heart Association recommends 30%). However the diet was very low in saturated and polyunsaturated fat.

        For more the 30 years, researchers have known that a high intake of fat in the form of olive oil in the traditional Greek diet did not have any apparent negative health consequences. Researches believe that olive oil was neutral with respect to effects of serum cholesterol. However current research has found olive oil and its high monounsaturated fat may actually increase HDL (good) cholesterol, but has little effect on LDL (bad) cholesterol.

        Olive oil, high in monounsaturated fat is a good source of antioxidants and is the area's principle source of fat. Evidence suggests the traditional diets were about 40% fat (The American Heart Association recommends 30%). However the diet was very low in saturated and polyunsaturated fat.

        For more the 30 years, researchers have known that a high intake of fat in the form of olive oil in the traditional Greek diet did not have any apparent negative health consequences. Researches believe that olive oil was neutral with respect to effects of serum cholesterol. However current research has found olive oil and its high monounsaturated fat may actually increase HDL (good) cholesterol, but has little effect on LDL (bad) cholesterol.

            Cook with it and buy Olive Oil salad dressing

 

HISTORY OF SESAME OIL

http://www.so-soya.com/products_oil.htm

Sesame is one of the oldest cultivated plants in the world. The tiny seeds of sesame have been known as a highly prized source of food oil in Babylon, Assyria and many other eastern countries for at least 4,000 years. SESAME OIL was first referred to in the 6th century as "Moa" in Chinese and "Koba" in Japanese.

EXTRA VIRGIN SESAME OIL

The finest of sesame seeds are mechanically cold pressed (at a temperature below 45C), and then filtered. It has the taste of sun ripened sesame seeds. Two natural preservatives known as sesamol and sesamolin are in SESAME OIL. When refrigerated, EXTRA VIRGIN SESAME OIL partially solidifies (crystals throughout), showing it has a high percentage of monounsaturated fatty acids (37% oleic) and saturated fatty acids (11% palmitic), making SESAME OIL more stable with a longer shelf life than other oils.

TOASTED SESAME OIL

The pulp remaining from the cold pressed process is reprocessed at a temperature above 100C to extract additional oil. The higher temperature causes the oil to have a darker colour and a strong flavour. TOASTED SESAME OIL is commonly used for cooking Oriental dishes.

WHY SHOULD YOU INCLUDE SESAME OIL IN YOUR DIET?

SESAME OIL is CHOLESTEROL FREE and contains a high proportion of the good polyunsaturated fats and vitamin E.

HOW CAN YOU INCLUDE  EXTRA VIRGIN SESAME OIL IN YOUR DIET AND LIFESTYLE?

DIET

·        Use in salads and cold dishes. –

·        A dash added at the end of a stir fry dish adds a tremendous depth of flavour as well as Vitamin E and Omega-3 essential fatty acids. –

·     ·        Excellent for flavoring vinaigrettes.

LIFESTYLE- LAXATIVE AND TONIC

- SESAME OIL is known for its lubricating abilities. These help relieve constipation and keep bowel movements regular.
- SESAME OIL is an excellent source of Vitamin E. (A deficiency in Vitamin E may manifest itself in testicular degeneration, fetus resorption, deposition of ceroid pigments in the musculature of small intestine and uterus, increased fragility of erythrocytes, increased urinary excretion of creatine.)
- SESAME OIL is used as a pharmaceutic solvent (as the carrier inside of capsules).
- GROOMING - SESAME OIL is rich in essential fatty acids which are very useful to maintain the integrity of the skin.
- SESAME OIL is often used in commercially prepared soaps and detergents, sun and bath oils, face care products for normal and dry skin, moisturizing creams for the sensitive tissue around the eyes, nourishing creams for Mature skin, massage oils and in lip balms.

Our skin is porous and absorbs whatever products we apply to our skin. Instead of applying expensive cosmetics which may contain questionable preservatives and chemicals, why not prepare your own using  EXTRA VIRGIN SESAME OIL? Not only will your creations undoubtedly be healthier, but you’ll also save a lot of money - even if you only use it to replace one or two of these high profit cosmetics.

 

VITAMIN E IN BHI EXTRA VIRGIN SESAME OIL

SAFETY TIPS FOR ALL OILS

EXTRA VIRGIN SESAME SEED OIL

NUTRITION INFORMatION

Serving size = 10 ml 2 (teaspoons)

Energy

81 Cal / .340 kJ

Protein

0 g

Fat

9 g

polyunsaturated

4.2 g

monounsaturated

2.9 g

saturated

1.3 g

Cholesterol

0 mg

Carbohydrate

0 g

 

Cook with it and buy Sesame Oil salad dressing

 

Flaxseed / Linseed Oil

Flaxseed oil is the richest source of Omega 3 LNA, essential fatty acid.

LNA = Alpha Linolenic Acid (fatty acid), essential nutrient
LA = Linoleic Acid (fatty acid), essential nutrient

 

 

 

LNA : LA imbalance in modern diet:

Ratio:

Omega3

:

Omega 6

 

LNA

:

LA

 

 

 

 

Modern diet:  from

1

:

10

up to

1

:

50

 

 

 

 

Our needs:

1

:

2

 

 

 

 

Flaxseed oil

4

:

1

 

 

 

 

Udo's Choice

2

:

1

 

 

 

 

 

 

 

 

 

 

 

 

Look for other oils here:
http://home.online.no/~dusan/fatspercent.html


OILS MUST BE Expeller pressed, non refined, fresh, kept in the freezer or refrigerator!

You should consume every day small portion of flaxseed  or flaxseed oil.  The best is to blend flaxseed oil with other oils that contain more Omega 6 LA, in order to get the fight balance.  (sesame oil, sunflower oil, evening primrose oil, ...)

If flaxseed oil is used in diet for long time, without other oils, it may cause Omega 6 LA deficiency symptoms !

Our body needs 2 times more Omega 6 LA then Omega 3 LNA.

 

Eat Cold-Water Fish

Choose fish oil, which is an Omega-3 fatty acid found in cold-water fish. You can eat cold-water fish several times a week or take one to two fish oil capsules with each meal. However, make sure that the fish oil has under­gone molecular distillation in order to remove toxins and heavy metals.

 

Fish can be categorized based on their oil and N-3 content. High oil fish, which are a good source of N-3 include all types of salmon and tuna, halibut, sardines, herring, mackerel, black bass, bluefish, carp, pompano, and channel catfish. These high oil fish are usually prepared by baking or broiling, so the only N-6 fatty acids consumed are those naturally present in the fish and the health benefits are maintained.

 

Many popular fish are poor sources of N-3 fatty acids. These low oil fish are Atlantic cod, Pacific cod, flounder, grouper, haddock, pike, shark, snapper, sole, tilapia, and whiting