So here we are again. We are 10 days post surgery and all is going well. I got a little to much fluid at once last night which was a little uncomfortable but did not last long. I go tomorrow for my follow up and should be close to eating food again. I was never a real big sweet eater so all the shakes are getting a little much. Thank goodness for soup but they do not have the protein content so still have to get the shakes in for now. Give an update tomorrow on what the Doc has to say. Meanwhile I have some articles for you and a Recipe.
Holy Guacamole: Put Avocados to Good Use
- Stay full longer
- Ward off heart disease
- Create new cells
- Avoid neural-tube defects (in pregnant women)
The Skinny on Fat: Good Fats vs. Bad FatIt is best to get your omega-3s from food, not supplements, Lichtenstein says: "Except for people with established heart disease, there is no data to suggest omega-3 supplements will decrease heart disease risk."
The other "good guy" unsaturated fats are monounsaturated fats, thought to reduce the risk of heart disease. Mediterranean countries consume lots of these -- primarily in the form of olive oil -- and this dietary component is credited with the low levels of heart disease in those countries.
Monounsaturated fats are typically liquid at room temperature but solidify if refrigerated. These heart-healthy fats are typically a good source of the antioxidant vitamin E, a nutrient often lacking in American diets. They can be found in olives; avocados; hazelnuts; almonds; Brazil nuts; cashews; sesame seeds; pumpkin seeds; and olive, canola, and peanut oils.
The 'Bad' Fats in Your DietNow on to the bad guys. There are two types of fat that should be eaten sparingly: saturated and trans fatty acids. Both can raise cholesterol levels, clog arteries, and increase the risk for heart disease.
Saturated fats are found in animal products (meat, poultry skin, high-fat dairy, and eggs) and in vegetable fats that are liquid at room temperature, such as coconut and palm oils. The 2005 Dietary Guidelines recommend limiting saturated fats to 10% or less of your total calories, while the American Heart Association recommends keeping them to just 7% of total calories.
Lichtenstein recommends using liquid vegetable oils in place of animal or partially hydrogenated fats.
The 'Bad' Fats in Your Diet continued...We're also hearing a lot these days about trans fatty acids, or trans fats. There are two types of trans fats: the naturally occurring type, found in small amounts in dairy and meat; and the artificial kind that occur when liquid oils are hardened into "partially hydrogenated" fats.
Natural trans fats are not the type of concern, especially if you choose low-fat dairy products and lean meats. The real worry in the American diet is the artificial trans fats. They're used extensively in frying, baked goods, cookies, icings, crackers, packaged snack foods, microwave popcorn, and some margarine's.
Some experts think these fats are even more dangerous than saturated fats.
"Trans fats are worse than any other fat, including butter or lard," says Michael Jacobson, executive director of the Center for Science in the Public Interest, a nonprofit advocacy group.
Research has shown that even small amounts of artificial trans fats can increase the risk for heart disease by increasing LDL "bad" cholesterol and decreasing HDL "good" cholesterol. The American Heart Association (AHA) recommends limiting trans fat to less than 2 grams per day, including the naturally occurring trans fats. The U.S. Dietary Guidelines simply recommend keeping trans fats consumption as low as possible.
Healthy Request® Coupons