Risk Of High Triglycerides In Combat Athletes
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 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 number of calories in a meal is useful in determining how many calories you are consuming in a day.
|FAT x 9 divided by the total number of cal||(FAT grams x 9) / Total Calories|
|CARBOHYDRATE x 4 divided by the total number of cal||(CARBOHYDRATE grams x 4) / Total Calories|
|PROTEIN x 4 divided by the total number of cal||(PROTEIN grams x 4) / Total Calories|
|Example 1: This tin of beans is pretty good.||A 100-gram tin of baked beans contains 64 kcals. 0.5 grams of FAT, so (0.5 grams x 9) / 64 kcals = 7% FAT.|
|Example 2: Not very good.||25 grams of sausage contains 93 kcals. 8 grams of FAT, so (8 grams x 9) / 93 kcals = 77% FAT.|
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 servings of fruits and vegetables a day. Also, understand it is important to feed your body as opposed to starving it; eat at least 5 meals a day. For more information about serving sizes go to the website. 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 tasty good recipe.
|Turkey and Avocado Wrap|
|9-inch whole-wheat tortilla||1|
|fat-free mayonnaise||1 Tbs.|
|Thinly sliced turkey breast||2 oz.|
|thin tomato slices||4|
|minced jalapeño||1 to 2 tsp.|
|Shredded low-fat cheddar cheese||2 Tbs.|
|minced cilantro||1 tsp.|
|wedges of avocado||2 1/2-inch|
1. Lay the whole-wheat tortilla on a clean cutting board, positioning it so that the two-thirds nearest to you are accessible.
2. Spread a layer of fat-free mayonnaise evenly over the area of the tortilla closest to you.
3. Arrange the thinly sliced turkey breast on top of the mayonnaise-covered section.
4. Place the tomato slices evenly over the turkey.
5. Sprinkle the minced jalapeño, shredded low-fat cheddar cheese, and minced cilantro on top of the tomato slices.
6. Lay the avocado wedges across the bottom third of the tortilla, ensuring they are about two inches away from the edge.
7. Gently fold the bottom of the tortilla over the avocado to start forming the wrap.
8. Fold in the two sides of the tortilla to encase the ingredients.
9. While continuing to fold, roll the tortilla away from you to complete the wrap, ensuring it’s tightly secured.
– For added flavor, consider replacing the sliced tomato with well-drained, prepared chunky salsa.
– If you prefer a different spread, substitute the fat-free mayonnaise with fat-free cream cheese.
|Serving Size||1 serving|
|Turkey Fajitas With Cilantro Sauce|
|Fresh lime juice||2 Tbsp.|
|Clove garlic, crushed||1|
|Finely chopped jalapeño pepper||1 tsp.|
|Turkey cutlets, about 3 oz. each, cut into 1-inch strips||4|
|Nonfat plain yogurt||1/2 cup|
|Packed cilantro leaves||1/2 cup|
|Large (10-inch) flour tortillas||4|
|Romaine lettuce, cut crosswise into strips||2 cups|
|Red, green or yellow bell pepper, thinly sliced||1 cup|
1. **Preheat the Oven:** Preheat your oven to 350 degrees Fahrenheit.
2. **Marinate the Turkey:** In a bowl, combine the lime juice, garlic, and jalapeño. Add the turkey strips, ensuring they are evenly coated, and set them aside to marinate.
3. **Prepare the Cilantro Yogurt Sauce:** Using a food processor, blend the yogurt and cilantro until smooth. Transfer the sauce to a small bowl and refrigerate it until it’s ready to be used.
4. **Warm the Tortillas:** Wrap the flour tortillas in foil and place them in the preheated oven. Allow them to warm for about 10 minutes.
5. **Heat the Skillet:** While the tortillas are warming, heat a large non-stick skillet over high heat until it’s hot enough that a drop of water sizzles and evaporates upon contact.
6. **Cook the Turkey:** Add 1 teaspoon of oil to the hot skillet and tilt it to ensure even coating. Add the marinated turkey strips one at a time and cook until they are nicely browned, which takes about one minute per side.
7. **Assemble the Fajitas:** To build the fajitas, place a warm flour tortilla on a plate. Add a layer of shredded Romaine lettuce, one-quarter of the cooked turkey, tomatoes, and peppers. Finish by drizzling a spoonful of the cilantro yogurt sauce over the top.
8. **Fold and Serve:** Carefully fold the tortilla around the filling to create the fajita, and it’s ready to serve.
|Calories per serving||260|
|Protein per serving||38 grams|
|Carbohydrates per serving||113 grams|
|Fat per serving||3.5 grams|
|Low-sodium teriyaki marinade||3/4 cup|
|Sliced green onions||1/2 cup|
|Peeled and grated ginger root||2 tbsp.|
|Dark sesame oil||2 tbsp.|
|Garlic cloves, minced||2|
|Skinless, boneless chicken breast, cut into 24 pieces||1 pound|
|Large green onions||8|
|Medium zucchini, cut into 24 pieces||2|
|Large bell peppers, cut into 24 1-inch squares||2|
|Small button mushrooms (about 3/4 lb.)||24|
|Hot cooked rice||3 cups|
1. **Marinate the Chicken and Vegetables:** In a bowl, combine the first 6 ingredients. Place this mixture in the refrigerator for 30 minutes, stirring occasionally to ensure even marination.
2. **Prepare the Large Onions:** Remove the green tops from the large onions, and then cut the white portion of each onion into 3 pieces. Set these aside for later use.
3. **Drain the Marinated Chicken:** After 30 minutes of marination, remove the chicken from the marinade, allowing any excess marinade to drain off.
4. **Thread the Skewers:** Thread the ingredients onto skewers in a tight and alternating pattern. Each skewer should have 3 pieces of chicken, 3 pieces of onion, 3 pieces of zucchini, 3 squares of bell pepper, and 3 mushrooms. If you’re using wooden skewers, be sure to soak them in water for a few minutes before threading with the vegetables and meat to prevent burning.
5. **Grill the Kebabs:** Place the assembled kebabs on the barbecue grill. Cook them until they are thoroughly done, turning them frequently. This typically takes about 15 to 18 minutes, or until the chicken is cooked through and the vegetables are tender and slightly charred.
6. **Serve:** Once done, serve the delicious chicken kebabs over a bed of rice or noodles.
|Calories per serving||410|
|Fat per serving||7 grams|
|Carbohydrates per serving||48 grams|
|Protein per serving||31 grams|