High Triglycerides Increase Stroke Risk

For some time, researchers have linked high levels of blood fats called triglycerides to an increased risk of stroke. When the researchers accounted for other stroke risk factors, people with more than 200 mg of triglycerides per dl of blood were nearly 30% more likely to have an ischemic stroke or TIA than people with lower levels of the blood fats.

Ischemic strokes, which occur when a clot or narrowed artery cuts off the brain’s blood supply, account for about 80% of all strokes. The other 20% are due to broken blood vessels in the brain.

High triglycerides and the low levels of HDL, or “good,” cholesterol that usually coexist are important risk factors for the main type of stroke, called an ischemic stroke, among patients with heart disease.

Weight-Related Illnesses Kill 300,000+ Americans Annually

A staggering 61% of American adults currently meet the scientific definition of obesity, putting them at an increased risk of heart disease, diabetes, stroke, arthritis, depression and several forms of cancer.
Nearly 2 out of 3 adults in the United States are overweight or obese, and the number has been increasing.

An Estimated 1,200 People Die Daily From Weight-Related Illnesses

The surgeon general’s report defined overweight as having a body mass index (BMI) of 25 to 29.9 or being approximately 20 to 25 pounds overweight. People with a BMI of 30 or more are considered obese and are roughly 30 pounds or more over their healthy weight. (BMI takes height and weight into account and is computed by multiplying body weight in pounds by 703, and then dividing that amount by height in inches squared.)

Food Is Our Fuel

There is no such thing as bad or good food, just simply better food for your goal, which in most cases is to lose FAT; some foods will help more than others.

You need to know that carbohydrates, proteins, and fats have different amounts of calories in them. Listed below are the calories per gram of substrate:

1 gram of carbohydrate = 4 cal
1 gram protein = 4 cal
1 gram fat = 9 cal

Knowing how to calculate the amount of calories in a meal is useful in determining how many calories you are consuming in a day.

FORMULAS

FAT x 9 divided by the total number of cal
CARBOHYDRATE x 4 divided by the total number of cal
PROTEIN x 4 divided by the total number of cal

Here are a few examples:

100 gram tin of baked beans contains 64 kcals. O.5 grams of FAT so 0.5 grams of FAT x 9= 4.5
64 kcals divided by 4.5 = 7% FAT. So this tin of beans is pretty good.

25 grams sausage contains 93 kcals 8 grams of FAT so 8 grams x9 = 72, 93 kcals divided by 72 = 77% FAT. Not very good.

That’s not to say you can never have sausage just that you need to have it less than you do other foods which contain less FAT.

Understanding how many calories you are consuming is very important, as is knowing if you are getting at least five serving of fruits and vegetables a day. Also, understand it is important to feed your body apposed to starving it; eat at least 5 meals a day. For more information about serving sizes go to the web site. Remember, to reduce your body fat percentage, you need to watch what you are eating, as well as participate in a regular exercise program made up of resistive weight training and cardiovascular exercise. Always set goals and work toward achieving them.

Eating For Good Health

(According to the American Institute for Cancer Research)

The myth? Eating for good health equals boring foods, unexciting tastes and giving up all your old favorites.
The reality? Healthy eating can mean exciting, fun meals with lots of new tastes and plenty of enjoyment.

Worried about giving up old favorites? Take a look through our list of healthy recipes and you’ll find there are ways to make almost any dish better tasting and good for you. Below is a healthy taste good recipe.

Turkey and Avocado Wrap

Directions:

1. Lay the tortilla on a cutting board and spread the two-thirds nearest you with mayonnaise.
2. Cover the same area with sliced turkey. Lay the tomato over the turkey.
3. Sprinkle with jalapeño, cheese and cilantro.
4. Place the avocado wedges across the bottom of the tortilla, two inches away from the edge.
5. Fold the bottom of the tortilla up over the avocado.
6. Fold the two sides in.
7. Pull at the bottom to keep the filling from pushing toward you; this also helps make a firm roll.
8. OPTIONS: Replace the sliced tomato with a well drained, prepared chunky salsa.
9. Replace the fat-free mayonnaise with fat-free cream cheese.

Makes 1 serving.
Nutritional information per serving: 256 calories, 33 grams of protein,
94 grams of carbohydrates, and
8 grams of fat

Turkey Fajitas With Cilantro Sauce

Directions:

1. Preheat oven to 350 degrees.
2. Combine the lime juice, garlic and jalapeño in a bowl.
3. Add the turkey strips, turn to coat and set aside.
4. Process the yogurt and cilantro in a food processor until smooth; transfer to a small bowl and refrigerate until ready to use.
5. Wrap the flour tortillas in foil and place in the oven until warm, about 10 minutes.
6. Meanwhile, heat a large non-stick skillet over high heat until it is hot enough to evaporate a drop of water upon contact.
7. Add 1 teaspoon of oil and tilt the pan to coat evenly.
8. Add the turkey strips one at a time and cook until they are browned, about one minute per side.
9. To assemble the fajitas, place a flour tortilla on a plate.
10. Add a layer of shredded Romaine, one-quarter of the turkey, tomatoes, and peppers, and spoonful of cilantro yogurt sauce.
11. Fold the tortilla around the filling and serve.

Makes four servings.
Nutritional information per serving: 260 calories, 38 grams of protein,
113 grams of carbohydrates, and
3.5 grams of fat.

Chicken Kebabs

Directions:

1. Combine the first 6 ingredients in a bowl; marinate in refrigerator 30 minutes, stirring occasionally.
2. Remove the green tops from large onions and cut white portion of each onion into 3 pieces; set aside.
3. Drain the chicken.
4. Tightly thread 3 chicken pieces, 3 onion pieces, 3 zucchini pieces, 3 pepper squares and 3 mushrooms alternately onto each of 8 skewers. (If using wood skewers, soak in water for a few minutes before threading with vegetables and meat).
5. Place the kebabs on the barbecue and cook until done, turning frequently (about 15 to 18 minutes).
   Serve over rice or noodles.

Makes four servings.
Nutritional information per serving: 410 calories, 7 grams of fat,
48 grams of carbohydrates, and
31 grams of protein