Just to update you guys, I haven't fallen off the face of the planet. I have just been sick with this bug going around and I can't seem to kick it. I have NO appetite and NO energy.
Breakfast - 7 am:
Breakfast - 9 am:
Breakfast - 7:30 am:
Breakfast - 7:30 am:
Nutritional Facts: 280 calories, 10 fat calories, 1g fat, 0g sat. fat, 5mg chl., 130mg sodium, 58g carbs, 6g fiber, 19g sugar, 13g protein
Nutritional Facts for the meal: 610 calories, 266 fat calories, 30g fat, 10.5g sat. fat, 4.5g trans fat (Yuck!), 60mg chl., 1760mg sodium, 56g carbs, 3g fiber, 2g sugar, 27g proteinThis is a question that is answered on many wildly varying spectrums. "How much fat or protein or sugar or fiber or whatever, am I allowed each day?"
Honestly, it depends on your gender, on your weight, on your height, on whether or not you're on a diet and trying to lose weight or not. So many things come into play here.
However, I have pieced together a rough sketch of what your nutritional chart should look like at the end of the day.
Avg. calories a 6 ft. man should consume: 2,500-3,000
Avg. calories a 5' 6" woman should consume: 1,800-2,200
Avg. amount of fat you are allowed: less than 55g
Avg. amount of cholesterol you are allowed: about 200mg
Avg. amount of sodium you are allowed: less than 2500mg (and this is a HIGH number)
Avg. amount of carbohydrates allowed (depending on which ones you are consuming): less than 180g per 1,600 calorie diet.
Avg. amount of fiber you should consume: 20-35g
Avg. amount of sugars you are allowed: less than 48g
Avg. amount of protein you should consume: The easiest formula here is to consume .5g per 1 pound of body weight. I would need to take 57-60g of protein.
Again, all the sites I researched disagreed and had varying opinions and research outcomes so I just averaged all their findings together to give you a better understanding of how this whole thing works and maybe help you see, if you didn't know before, where you might be going wrong in your weight loss goals.
Hope this helps!
Sorry guys! I have had a stressful weekend. I lost track of most of what I ate (and it was probably a good thing because I don't think any of it was good for me). But I am back with a vengeance, ready to start this week right and finish it strong!
Nutritional Facts (not including hashbrowns): 270 calories, 100 fat calories, 11g fat, 3.5g sat. fat, 1g trans fat, 50mg chl., 640mg sodium, 28g carbs, 1g fiber, 6g sugar, 14g protein
Ingredients:
Nutritional Facts for 4 servings (I made this kit feed 6): 270 calories, 120 fat calories, 13g fat, 8g sat. fat, 0.5g trans fat, 60mg chl., 700mg sodium, 21g carbs, 4g fiber, 3g sugar, 17g protein.
Nutritional Facts: 110 calories, 8g fat, 6g sat. fat, 3mg chl., 0mg sodium, 2g fiber, 0g sugar, 1.5g protein
Breakfast - 7:30 am:
Breakfast - 7:30 am:
Ingredients:
Nutritional Facts: 140 calories, 30 fat calories, 3g fat, 0.5g sat. fat, 0mg chl., 90mg sodium, 29g carbs, 9g fiber, 9g sugar, 2g protein
Nutritional Facts: 110 calories, 25 fat calories, 2.5g fat, 1g sat. fat, 10mg chl., 480mg sodium, 16g carbs, 2g fiber, 1g sugar, 6g fiber
Breakfast - 7:30 am:
I have a wide variety of vitamins I take on a regular basis. By looking at the individual palm full of them I take 1-3 times daily one would think I'm an addict. In reality, I hate pills. BUT, I will sacrifice and choke these down because of how good they are for me and the long-term benefits they provide my body.
It eases watery eye fatigue and may be helpful in the prevention and treatment of cataracts. Vitamin B2 is required for the health of the mucus membranes in the digestive tract and helps with the absorption of iron and vitamin B6.
B6: Pyridoxine is required for the balancing of hormonal changes in women as well as assisting the immune system and the growth of new cells. It is also used in the processing and metabolism of proteins, fats and carbohydrates, while assisting with controlling your mood as well as your behavior. Pyridoxine might also be of benefit for children with learning difficulties, as well as assisting in the prevention of dandruff, eczema and psoriasis.
It assists in the balancing of sodium and potassium as well promotes red blood cell production. It is further involved in the nucleic acids RNA as well as DNA. It is further linked to cancer immunity and fights the formation of the toxic chemical homocysteine, which is detrimental to the heart muscle.
Women in particular may suffer from pre-menstrual fluid retention, severe period pains, emotional PMS symptoms, premenstrual acne and nausea in early pregnancy. Mood swings, depression as well as loss of sexual drive is sometimes noted when pyridoxine is in short supply and the person is on hormone replacement therapy or on birth control pills.*
Bee Pollen: Please visit www.shirleys-wellness-cafe.com/bee.htm
There is sooooo much information on this nutrient!! I highly recommend it!
Calcium: Calcium is needed for the formation and maintenance of bones, the development of teeth and healthy gums. It is necessary for blood clotting, stabilizes many body functions and is thought to assist in preventing bowel cancer.
It has a natural calming and tranquilizing effect and is necessary for maintaining a regular heartbeat and the transmission of nerve impulses. It helps with lowering cholesterol, muscular growth, the prevention of muscle cramps and normal blood clotting.
Furthermore it also helps with protein structuring in DNA and RNA. It provides energy, breaks down fats, maintains proper cell membrane permeability, aids in neuromuscular activity and helps to keep the skin healthy. Calcium also stops lead from being absorbed into bone.*
Creatine: Creatine can be manufactured by the body from the amino acid arginine and methionine and is synthesized in the liver, pancreas and kidneys.
Unfortunately you would need to eat about 10 pounds of meat to have the same amount of creatine as you would get by taking 20 grams of creatine monohydrate.
It is used extensively for building muscles and increasing lean body mass and is needed as primary energy source for muscle contractions and it exists in two different forms - free, which is chemically unbound, or in a phosphate form.
ATP - this provides the energy by releasing one of its phosphate molecules - thereby converting to ADP. When this happens the creatine comes in handy - giving back a phosphate molecule to the ADP and recreating ATP.
ATP production is reliant on creatine monohydrate being available in the body - if it is available, more synthesis of this compound can occur, which prevents an over demand on the glycolysis pathway, where glucose is metabolized for energy.
Should the glycolysis pathway be used extensively, a greater amount of lactic acid is formed as waste product - which is what causes the burning sensation during exercising.
Should you then use a supplement to help you rely less on the glycolysis pathway, and instead use the ATP / ADP route, you will be able to exercise longer and harder without a lactic acid build-up with less fatigue and a shorter recovery time after the physical exertion.*
Magnesium: Magnesium helps with formation of bone and teeth and assists the absorption of calcium and potassium. Where calcium stimulates the muscles, magnesium is used to relax the muscles. It is further needed for cellular metabolism and the production of energy through its help with enzyme activity It is used for muscle tone of the heart and assists in controlling blood pressure.
Together with vitamin B 12, it may prevent calcium oxalate kidney stones. It helps prevent depression, dizziness, muscle twitching, and pre-menstrual syndrome. It can help prevent the calcification of soft tissue and may help prevent cardiovascular disease, osteoporosis, and certain forms of cancer, and it may reduce cholesterol levels.
Magnesium assists the parathyroid gland to process vitamin D, and a shortage here can cause absorption problems with calcium.*
High cholesterol: Those who follow a Mediterranean-style diet tend to have higher high density lipoprotein (HDL or "good") cholesterol levels. Similar to those who follow a Mediterranean diet, Inuit Eskimos, who consume high amounts of omega-3 fatty acids from fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides (fatty material that circulates in the blood). In addition, fish oil supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been reported in several large clinical studies to reduce low density lipoprotein (LDL or "bad") cholesterol and triglyceride levels. Finally, walnuts (which are rich in alpha linolenic acid or ALA) have been reported to lower total cholesterol and triglycerides in individuals with high cholesterol levels.
High blood pressure: Several clinical studies suggest that diets or supplements rich in omega-3 fatty acids lower blood pressure significantly in individuals with hypertension. An analysis of 17 clinical studies using fish oil supplements found that supplementation with 3 or more grams of fish oil daily can lead to significant reductions in blood pressure in individuals with untreated hypertension.
Heart disease: One of the best ways to help prevent and treat heart disease is to eat a low-fat diet and to replace foods rich in saturated and trans-fat with those that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA found in fish oil help reduce risk factors for heart disease including high cholesterol and high blood pressure. There is also strong evidence that these substances can help prevent and treat atherosclerosis by inhibiting the development of plaque and blood clots, each of which tends to clog arteries. Clinical studies of heart attack survivors have found that daily omega-3 fatty acid supplements dramatically reduce the risk of death, subsequent heart attacks, and stroke. Similarly, people who eat an ALA-rich diet are less likely to suffer a fatal heart attack.
Strong evidence from population-based clinical studies suggests that omega-3 fatty acid intake (primarily from fish) helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. In fact, eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, people who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.
Diabetes: Individuals with diabetes tend to have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so people with diabetes may benefit from eating foods or taking supplements that contain DHA and EPA. ALA (from flaxseed, for example) may not have the same benefit as DHA and EPA because some people with diabetes lack the ability to efficiently convert ALA to a form of omega-3 fatty acids that the body can use readily. There have been slight increases reported in fasting blood sugar levels in patients with type 2 diabetes while taking fish oil supplements.
Weight loss: Many individuals who are overweight suffer from poor blood sugar control, diabetes, and high cholesterol. Clinical studies suggest that overweight people who follow a weight loss program that includes exercise tend to achieve better control over their blood sugar and cholesterol levels when fish rich in omega-3 fatty acids (such as salmon, mackerel, and herring) is a staple in their low-fat diet.
Arthritis: Most clinical studies investigating the use of omega-3 fatty acid supplements for inflammatory joint conditions have focused almost entirely on rheumatoid arthritis. Several articles reviewing the research in this area conclude that omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.
In addition, laboratory studies suggest that diets rich in omega-3 fatty acids (and low in the inflammatory omega-6 fatty acids) may benefit people with other inflammatory disorders, such as osteoarthritis. In fact, several test tube studies of cartilage-containing cells have found that omega-3 fatty acids decrease inflammation and reduce the activity of enzymes that destroy cartilage. Similarly, New Zealand green lipped mussel (Perna canaliculus), another potential source of omega-3 fatty acids, has been reported to reduce joint stiffness and pain, increase grip strength, and enhance walking pace in a small group of people with osteoarthritis. In some participants, symptoms worsened before they improved.
An analysis was conducted of 17 randomized, controlled clinical trials assessing the pain relieving effects of omega-3 fatty acid supplementation in patients with rheumatoid arthritis or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). The results suggest that omega-3 fatty acids are effective treatment, along with conventional therapies such as anti-inflammatory drugs, for joint pain associated with rheumatoid arthritis, inflammatory bowel disease, and dysmenorrhea.
Osteoporosis: Clinical studies suggest that omega-3 fatty acids such as EPA help increase levels of calcium in the body, deposit calcium in the bones, and improve bone strength. In addition, studies also suggest that people who are deficient in certain essential fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to suffer from bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those given EPA and GLA supplements experienced significantly less bone loss over 3 years than those who were given a placebo. Many of these women also experienced an increase in bone density.
Depression: People who do not get enough omega-3 fatty acids or do not maintain a healthy balance of omega-3 to omega-6 fatty acids in their diet may be at an increased risk for depression. The omega-3 fatty acids are important components of nerve cell membranes. They help nerve cells communicate with each other, which is an essential step in maintaining good mental health. In particular, DHA is involved in a variety of nerve cell processes.
Levels of omega-3 fatty acids were found to be measurably low and the ratio of omega-6 to omega-3 fatty acids were particularly high in a clinical study of patients hospitalized for depression. In a clinical study of individuals with depression, those who ate a healthy diet consisting of fatty fish 2 - 3 times per week for 5 years experienced a significant reduction in feelings of depression and hostility.
Bipolar disorder: In a clinical study of 30 people with bipolar disorder, those who were treated with EPA and DHA (in combination with their usual mood stabilizing medications) for 4 months experienced fewer mood swings and recurrence of either depression or mania than those who received placebo. Another 4-month long clinical study treating individuals with bipolar depression and rapid cycling bipolar disorder did not find evidence of efficacy for the use of in EPA in these patients.
Schizophrenia: Preliminary clinical evidence suggests that people with schizophrenia experience an improvement in symptoms when given omega-3 fatty acids. However, a recent well-designed study concluded that EPA supplements are no better than placebo in improving symptoms of this condition. The conflicting results suggest that more research is needed before conclusions can be drawn about the benefit of omega-3 fatty acids for schizophrenia. Similar to diabetes, individuals with schizophrenia may not be able to convert ALA to EPA or DHA efficiently.
Attention deficit/hyperactivity disorder (ADHD): Children with attention deficit/hyperactivity disorder (ADHD) may have low levels of certain essential fatty acids (including EPA and DHA) in their bodies. In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids demonstrated more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels. In animal studies, low levels of omega-3 fatty acids have been shown to lower the concentration of certain brain chemicals (such as dopamine and serotonin) related to attention and motivation. Clinical studies that examine the ability of omega-3 supplements to improve symptoms of ADHD are still needed. At this point in time, eating foods high in omega-3 fatty acids is a reasonable approach for someone with ADHD. A clinical study used omega-3 and omega-6 fatty acid supplementation in 117 children with ADHD. They study found significant improvements in reading, spelling, and behavior in the children over the 3 months of therapy. Another clinical study found that omega-3 fatty acid supplementation helped to decrease physical aggression in school children with ADHD. More studies, including comparisons with drug therapies (such as stimulants), should be performed.
Eating disorders: Clinical studies suggest that men and women with anorexia nervosa have lower than optimal levels of polyunsaturated fatty acids (including ALA and GLA). To prevent the complications associated with essential fatty acid deficiencies, some experts recommend that treatment programs for anorexia nervosa include PUFA-rich foods such as fish and organ meats (which include omega-6 fatty acids).
Burns: Essential fatty acids have been used to reduce inflammation and promote wound healing in burn victims. Animal research indicates that omega-3 fatty acids help promote a healthy balance of proteins in the body -- protein balance is important for recovery after sustaining a burn. Further research is necessary to determine whether omega-3s benefit people in the same way.
Skin disorders: In one clinical study, 13 people with a particular sensitivity to the sun known as photo dermatitis showed significantly less sensitivity to UV rays after taking fish oil supplements. Still, research indicates that topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega-3 fatty acids. In another study of 40 people with psoriasis, those who were treated with medications and EPA supplements did better than those treated with the medications alone. In addition, many clinicians believe that flaxseed (which contains omega-3 fatty acids) is helpful for treating acne.
Inflammatory bowel disease (IBD): When added to medication, such as sulfasalazine (a standard medication for IBD), omega-3 fatty acids may reduce symptoms of Crohn's disease and ulcerative colitis -- the 2 types of IBD. More studies to investigate this preliminary finding are under way. In animals, it appears that ALA works better at decreasing bowel inflammation than EPA and DHA. Plus, fish oil supplements can cause side effects that are similar to symptoms of IBD (such as flatulence, belching, bloating, and diarrhea).
Asthma: Clinical research suggests that omega-3 fatty acid supplements (in the form of perilla seed oil, which is rich in ALA) may decrease inflammation and improve lung function in adults with asthma. Omega-6 fatty acids have the opposite effect: they tend to increase inflammation and worsen respiratory function. In a small, well-designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months had improvement in their symptoms compared to children who took a placebo pill.
Macular Degeneration: A questionnaire administered to more than 3,000 people over the age of 49 found that those who consumed more fish in their diet were less likely to have macular degeneration (a serious age-related eye condition that can progress to blindness) than those who consumed less fish. Similarly, a clinical study comparing 350 people with macular degeneration to 500 without the eye disease found that those with a healthy dietary balance of omega-3 and omega-6 fatty acids and higher intake of fish in their diets were less likely to have this particular eye disorder. Another larger clinical study confirms that EPA and DHA from fish, 4 or more times per week, may reduce the risk of developing macular degeneration. Notably, however, this same study suggests that ALA may actually increase the risk of this eye condition.
Menstrual pain: In a clinical study of nearly 200 Danish women, those with the highest dietary intake of omega-3 fatty acids had the mildest symptoms, such as hot flashes and increased sweating, during menstruation.
Colon cancer: Consuming significant amounts of foods rich in omega-3 fatty acids appears to reduce the risk of colorectal cancer. For example, Eskimos, who tend to follow a high-fat diet but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer. Animal studies and laboratory studies have found that omega-3 fatty acids prevent worsening of colon cancer while omega-6 fatty acids promote the growth of colon tumors. Daily consumption of EPA and DHA also appeared to slow or even reverse the progression of colon cancer in people with early stages of the disease.
Clinical studies have reported that low levels of omega-3 fatty acids in the body are a marker for an increased risk of colon cancer.
However, in an animal study of rats with metastatic colon cancer (in other words, cancer that has spread to other parts of the body such as the liver), omega-3 fatty acids actually promoted the growth of cancer cells in the liver. Until more information is available, it is best for people with advanced stages of colorectal cancer to avoid omega-3 fatty acid supplements and diets rich in this substance.
Breast cancer: Although not all experts agree, women who regularly consume foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. In addition, the risk of dying from breast cancer may be significantly less for those who eat large quantities of omega-3 from fish and brown kelp seaweed (common in Japan). This is particularly true among women who substitute fish for meat. The balance between omega-3 and omega-6 fatty acids appears to play an important role in the development and growth of breast cancer. Further research is still needed to understand the effect that omega-3 fatty acids may have on the prevention or treatment of breast cancer. For example, researchers speculate that omega-3 fatty acids in combination with other nutrients (namely, vitamin C, vitamin E, beta-carotene, selenium, and coenzyme Q10) may prove to be of particular value for preventing and treating breast cancer.
Prostate cancer: Laboratory and animal studies indicate that omega-3 fatty acids (specifically, DHA and EPA) may inhibit the growth of prostate cancer. Similarly, population based clinical studies of groups of men suggest that a low-fat diet with the addition of omega-3 fatty acids from fish or fish oil help prevent the development of prostate cancer. Like breast cancer, the balance of omega-3 to omega-6 fatty acids appears to be particularly important for reducing the risk of this condition. ALA, however, may not offer the same benefits as EPA and DHA. In fact, one recent clinical study evaluating 67 men with prostate cancer found that they had higher levels of ALA compared to men without prostate cancer. More research in this area is needed.
Other: Although further research is needed, preliminary evidence suggests that omega-3 fatty acids may also prove helpful in protecting against certain infections and treating a variety of conditions, including autism, ulcers, migraine headaches, preterm labor, emphysema, psoriasis, glaucoma, Lyme disease, systemic lupus erythmatosus (lupus), irregular heart beats (arrhythmias), multiple sclerosis, and panic attacks. Omega-3 fatty acid supplementation may also help to reduce stress and the effects it has on the body. (www.umm.edu)
I am an avid supporter of Omega-3. I mean, when you look at the benefits of this essential fatty acid, who wouldn't want to run right out and by a bottle? As always, please research the benefits and warnings of all vitamins and supplements you take and consult with your physician before adding anything new to your daily diet or routine especially if you are currently taking prescribed medications.
*This information was researched on www.anyvitamins.com
Breakfast - 7:30 am:
Nutritional Facts (cereal only): 190 calories, 10 fat calories, 1g fat, 0 sat. fat, 0mg chl., 0mg sodium, 45g carbs, 6g fiber, 7g sugar, 5g protein
Breakfast - 7 am:
Breakfast - 7:30 am:
Cook the pasta as directed. Meanwhile, cut up the bell pepper into bite-sized chunks, cut the sausages into 1/4" slices and chop the parsley. Cook the potatoes as you desire and sprinkle with a touch of salt and a dash of pepper. When done add 2 T. Smart Balance Light butter. Drain the pasta and set aside, keeping it warm. 
Serves 4
Breakfast - 8 am:
Hope everyone voted!
