Health & Wellness
by Krystal Foster RN, BSN
Personal Health Consultant
To educate, empower and
encourage the body of Christ
to maintain a healthy vessel
unto Him.
Breaking Down Food Labels
& DV (Daily Value)
Calories
• A unit of measurement
representing the energy in food
or the amount of macronutrients
in food.
• Macronutrients are protein,
carbohydrates, and fat.
• Protein and Carbohydrates have 4
calories per gram and fat has 9
calories per gram.
Breaking Down Food Labels
& DV (Daily Value)
Let’s Talk About Fat!
• Limit total fat intake to less than
25%-35% of your total calories
per day.
• Limit saturated fat intake to less
than 7% of total daily calories.
• Limit trans fat intake to less than
1% of total daily calories.
• The remaining fat should come
from sources of
monounsaturated and
polyunsaturated fats such as
nuts, seeds, fish, and vegetable
oils.
Let’s Talk About Fat!
For example:
• A sedentary female who is
31-50 years old needs about
2000 calories daily.
So she should consume:
• Less than 16g saturated fat
• Less than 2g trans fat
• Between 50g and 70g of
total fat daily.
Meet The Fats
Saturated Fat
• Main dietary cause of high
blood cholesterol.
• Mostly in foods from
animals such as; beef, beef
fat, veal, lamb, pork, lard,
poultry fat, butter, cream,
milk, cheese, and dairy
products made from whole
or 2% milk.
• Also in coconut, coconut oil,
palm oil, and cocoa butter.
Meet The Fats
Trans Fat
• In clinical studies, TFA
(Trans-Fatty Acids) or
hydrogenated fats tend to
raise total cholesterol levels
more than saturated fats.
• Raises LDL (Bad) cholesterol
• Lowers HDL (Good)
cholesterol
• Found in margarine, beef,
pork, lamb, cookies,
biscuits, and white bread.
Meet The Fats
Trans Fat
• Fast food contains high levels of
TFA
• Eating 1 donut at breakfast and a
large order of french fries at
lunch add 10 grams of TFA to
one’s diet.
• Lack of regulations for labeling
restaurant foods can be harmful
to your health.
Meet The Fats
Hydrogenated Fats
• Hydrogenation is the chemical reaction that results from the
addition of hydrogen.
• The process is usually employed to reduce or saturate organic
compounds.
• In other words, it’s turning a liquid fat or oil into a solid.
• TFAs are formed during the process of hydrogenation.
• Raises blood cholesterol.
• The more liquid the margarine the less hydrogenated it is and
the less TFA it contains.
Meet The Fats
Unsaturated Fats
• Found mainly in fish, nuts,
seeds and oils from plants.
• Examples: salmon, trout,
herring, avocados, olives,
walnuts, and liquid
vegetable oils such as
soybean, corn, safflower,
canola, olive, and sunflower.
So, what can we eat?
• Fruits & vegetables, whole grain, high fiber foods, and fat free
and low fat dairy products.
• Foods high in soluble fiber are part of a heart-healthy diet.
• They help block the digestive tract from absorbing cholesterol.
• Whole grain cereal such as oat bran and oatmeal
• Fruits such as apples, bananas, oranges, pears, and prunes.
• Legumes such as kidney beans, lentils, chick peas, black-eyed
peas, and lima beans.
So, what can we eat?
• A diet high in fruits and vegetables increases
important cholesterol lowering compounds.
• Eating fish 2-3 times a week will help protect
the heart from blood clots, inflammation, and
reduce the risk for a heart attack due to high
levels of omega-3 fatty acids.
• Examples are salmon, tuna, and mackerel.
So, what can we eat?
• If you must eat processed foods, look for it to be
made with non-hydrogenated oil rather than
partially hydrogenated or hydrogenated
vegetable oils/saturated fat.
• Use soft margarine as a substitute for butter,
choose liquid or tub varieties over harder stick
forms and look for 0 grams of Trans fat on the
nutrition label. Be cautious of the ingredients as
there are some unhealthy additives in “tub”
margarine.
Foods To Avoid
• French fries, donuts, cookies, muffins, pies,
and cakes are high in Trans fat.
• Make them the exception, not the rule!
• Limit commercially fried foods and baked
goods made with shortening or hydrogenated
vegetable oils.
• Limit fast food.
Cholesterol
• A soft, fat-like, waxy substance
found in the bloodstream and in
all your body's cells
• Important part of a healthy body
because it's used for producing
cell membranes and some
hormones
• Too much cholesterol in the blood
is a major risk for coronary heart
disease, stroke & gallstones
• Liver and other cells produce 75%
of blood cholesterol, 25% is from
food
• Total blood cholesterol should be
less than 200mg/dl
LDL Cholesterol
• When too much LDL (bad) cholesterol circulates in the blood, it can slowly
build up in the inner walls of the arteries that feed the heart and
brain. Together with other substances, it can form plaque, a thick, hard
deposit that can narrow the arteries and make them less flexible. This
condition is known as atherosclerosis. If a clot forms and blocks a
narrowed artery, heart attack or stroke can result.
Cholesterol & Gallstones
• 75% of gallstones are
caused by an increase in
cholesterol
• A result from the
secretion by the liver of
bile supersaturated with
cholesterol
HDL Cholesterol
• Known as the “GOOD” cholesterol
• About one-fourth to one-third of blood
cholesterol is carried by high-density
lipoprotein (HDL)
• High levels of HDL seem to protect against
heart attack
• Clinical research shows HDL tends to carry
cholesterol away from the arteries and
back to the liver, where it's passed from
the body
• Some experts believe that HDL removes
excess cholesterol from arterial plaque,
slowing its buildup
• People with high triglycerides often have a
high total cholesterol level, including a
high LDL (bad) level and a low HDL (good)
level. Many people with heart disease
and/or diabetes also have high triglyceride
levels.
HDL Cholesterol
• Levels should NOT be below
40mg/dl
• 60mg/dl and above is considered
heart protective!
• Get good cholesterol from the
“Better Fats Sisters” Mon & Poly!
• Avocados, nuts, seeds, Salmon,
Tuna, all natural peanut butter
• Exercising at least 30 mins for 5
days a week will help increase
your HDL and lower your LDL
Cholesterol & Diabetes
• Diabetes tends to lower "good" cholesterol
and raise triglyceride and "bad" cholesterol
levels, this is known as diabetic dyslipidemia
• A person with diabetes who lowers his LDL
cholesterol can reduce cardiovascular
complications by 20 percent to 50 percent
Women & Cholesterol
• Estrogen tends to raise HDL cholesterol, and as a
rule, women have higher HDL (good) cholesterol
levels than men do
• Women are at an increased risk for elevated
Triglyceride levels, more so than men
• Postmenopausal hormone therapy (PHT) does not
appear to reduce risk of cardiovascular disease and
stroke in postmenopausal women.
Children & Cholesterol
• Evidence shows that the atherosclerotic process (buildup of fatty plaque in
arteries) begins in childhood and progresses slowly into adulthood. It often leads
to coronary heart disease, the leading cause of death in the United States
• Atherosclerosis or its precursors begin in young people.
• Elevated cholesterol levels early in life may play a role in the development of adult
atherosclerosis.
• Eating patterns and genetics affect blood cholesterol levels and coronary heart
disease risk.
• Lowering levels in children and adolescents may be beneficial.
• Cigarette smoking should be discouraged.
• Regular aerobic exercise should be encouraged.
• High blood pressure should be identified and treated.
• Overweight should be avoided or reduced.
• Diabetes mellitus should be diagnosed and treated.
• Children do need fat and calories for optimal growth, however that should be
supplied by foods containing HDL, or unsaturated fats
Common Misconceptions
• Using margarine instead of butter will help lower my cholesterol.
• Thin people don’t have to worry about high cholesterol.
• My doctor hasn’t said anything about my cholesterol, so I don’t have to
worry.
• Since the nutrition label on my favorite food says there’s no cholesterol,
I can be sure that it’s a “heart-healthy” choice.
• I recently read that eggs aren’t so bad for your cholesterol after all, so I
guess I can go back to having my two eggs for breakfast every morning.
• I’m a woman so I don’t have to worry about high cholesterol. It's a man’s
problem.
• You don’t need to have your cholesterol checked until you reach middle
age.
• Since I started taking medication for my high cholesterol, I don’t have to
worry about what I eat.
Common Misconceptions #1
• Using margarine instead of butter will help lower my cholesterol.
Both margarine and butter are high in fat, so use both in moderation.
From a dietary perspective, the major factor affecting blood cholesterol is
how much saturated fat and trans fat is in the food. Limiting food high in
saturated fat and trans fat may help lower your LDL (bad) cholesterol.
Most vegetable oils and soft or liquid margarines have less saturated and
trans fat than the solid spreads have, and are preferable to the stick forms
of margarine for a heart-healthy diet. When selecting a margarine, it's
best to choose one that has “0 g trans fat” on the Nutrition Facts label.
• Remember that one change — like switching from butter to soft
margarine — is a good step, but may not be enough to reduce your
cholesterol to healthy levels. Other diet and lifestyle changes or
medication may be needed, as your doctor recommends.
Common Misconceptions #2
• Thin people don’t have to worry about high
cholesterol.
Any type of body can have high cholesterol.
Overweight people are more likely to have high
cholesterol, but thin people should also have their
cholesterol checked regularly. Often people who
don’t gain weight easily are less aware of how much
saturated and trans fat they eat. Nobody can “eat
anything they want” and stay heart healthy. Have
your cholesterol checked regularly regardless of your
weight, physical activity and diet.
Common Misconceptions #3
• My doctor hasn’t said anything about my
cholesterol, so I don’t have to worry.
Your health is your responsibility. Ask your healthcare
professional if your cholesterol needs to be
tested. Learn how to interpret all the numbers,
including HDL (good) cholesterol, LDL (bad)
cholesterol and triglyceride levels. If you’re in a high
or borderline-high range, discuss options with your
physician. Depending on your risk profile and your
cholesterol levels, your doctor may recommend diet
and lifestyle changes and/or medication.
Common Misconceptions #4
• Since the nutrition label on my favorite food says there’s no cholesterol,
I can be sure that it’s a “heart-healthy” choice.
Nutrition labels on food are very helpful when choosing heart-healthy
foods, but you need to know what to look for. Many “low-cholesterol”
foods contain high levels of saturated fat and/or trans fat — both of which
contribute to high blood cholesterol. Even foods that claim to be “low-fat”
may have a higher fat content than expected. Look for the amount of
saturated fat, trans fat, cholesterol and total calories in a serving of the
product. Also check how much a serving is. Often it’s smaller than you
think. The first ingredient listed is the one used most in the product, so
choose products where fats and oils appear later in the ingredient
listing. The Food and Drug Administration now requires foods to be
labeled for trans fats. Trans fats are found in variable amounts in most
foods made with partially hydrogenated oils such as baked goods, cakes,
cookies, crackers, pastries, pies, muffins, doughnuts, fried foods,
shortening and some margarines and dairy products.
Common Misconceptions #5
• I recently read that eggs aren’t so bad for your cholesterol after all, so I guess I
can go back to having my two eggs for breakfast every morning.
One egg contains about 213 milligrams of dietary cholesterol. The daily
recommended cholesterol limit is less than 300 milligrams for people with normal
LDL (bad) cholesterol levels. An egg can fit within heart-healthy guidelines for
those people only if cholesterol from other sources — such as meats, poultry and
dairy products — is limited. For example, eating one egg for breakfast,
drinking two cups of coffee with one tablespoon of half-and-half each, lunching on
four ounces of lean turkey breast without skin and one tablespoon of mayonnaise,
and having a 6-ounce serving of broiled, short loin porterhouse steak for dinner
would account for about 510 mg of dietary cholesterol that day — nearly twice the
recommended limit. If you’re going to eat an egg every morning, substitute
vegetables for some of the meat, or drink your coffee without half-and-half in the
example above. And remember that many other foods, especially baked goods, are
prepared with eggs — and those eggs count toward your daily cholesterol limit.
People with high LDL blood cholesterol levels or who are taking a blood
cholesterol-lowering medication should eat less than 200 mg of cholesterol per
day.
Common Misconceptions #6
• I’m a woman so I don’t have to worry about high cholesterol. It's a man’s
problem.
Premenopausal women are usually protected from high LDL (bad) levels of
cholesterol, because the female hormone estrogen tends to raise HDL
(good) cholesterol levels. But cholesterol levels tend to increase as you
age, and postmenopausal women may find that even a heart-healthy diet
and regular physical activity aren’t enough to keep their cholesterol from
rising. If you’re approaching menopause, it’s especially important to have
your cholesterol checked and talk with your doctor about your
options. You may still have high cholesterol levels even if you eat a heart-
healthy diet, stay active, watch your weight and don't smoke or breathe
others' smoke. If lifestyle changes alone don't work, your doctor may
prescribe a cholesterol-lowering medication — be sure to take it as
instructed.
Common Misconceptions #7
• You don’t need to have your cholesterol checked until you reach middle
age.
Everyone should start getting a cholesterol test at age 20, but it’s a good
idea to start having cholesterol checked at an early age. Even children,
especially those in families with a history of heart disease, can have high
cholesterol levels. And evidence exists that these children are at greater
risk for developing heart disease as adults. Lack of regular physical activity,
poor dietary habits and genetics can all affect a child’s cholesterol levels.
Parents and caregivers can help kids develop a heart-healthy lifestyle by
serving foods low in saturated fat, trans fats and cholesterol; encouraging
at least 60 minutes of physical activity on most (and preferably all) days;
and stressing the importance of avoiding tobacco products.
Common Misconceptions #8
• Since I started taking medication for my high cholesterol, I don’t have to
worry about what I eat.
Drug therapy is usually prescribed for those who — despite adequate
dietary changes, regular physical activity and weight loss — still have
elevated levels of cholesterol, or those who have elevated risks for heart
disease and stroke. Modern medications have come a long way in helping
to control blood cholesterol levels, and some can target the cholesterol
that your body makes on its own. But making diet and lifestyle changes —
as well as taking the medication your doctor prescribes — is the best way
to help prevent heart disease. You should still eat a heart-healthy diet and
get at least 30 minutes of moderately vigorous physical activity on five or
more days of the week. It’s also very important to take your medication
exactly as your doctor has instructed so it can work most efficiently.
Sodium
• Aim to eat less than 2,300 mg of sodium per day. Some
people — African Americans, middle-aged and older adults,
and people with high blood pressure — need less than 1,500
mg per day.
• Try to make that no more than 500-600mg sodium per meal.
• 1/4 teaspoon salt= 575 mg sodium
• 1/2 teaspoon salt= 1,150 mg sodium
• 3/4 teaspoon salt= 1,725 mg sodium
• 1 teaspoon salt= 2,300 mg sodium
• 1 teaspoon baking soda= 1000 mg sodium
Why limit Sodium?
• Salt is sodium chloride. Sodium is an element that’s needed
for good health. You must have a certain balance of sodium
and water in your body at all times. Too much salt or too
much water in your system will upset the balance putting you
at risk for dehydration and malnutrition.
• In some people, too much sodium leads to or aggravates high
blood pressure. Having less sodium in your diet may help you
avoid high blood pressure. People with high blood pressure
are more likely to develop heart disease and stroke.
Salt Free Substitute
Recipe
• 5 teaspoons onion powder
• 1 tablespoon garlic powder
• 1 tablespoon paprika
• 1 tablespoon dry mustard
• 1 teaspoon thyme
• 1/2 teaspoon white pepper (can use black)
• 1/2 teaspoon celery seeds
• Mix together & store in tightly covered container, in cool, dry
place. (not on or above stove)
Foods to limit
• Salted snacks
• Fish that’s frozen, pre-breaded, pre-fried or smoked; also fish
that’s canned in oil or brine like tuna, sardines or shellfish
• Ham, bacon, corned beef, luncheon meats, sausages
and hot dogs
• Canned foods and juices containing salt
• Commercially made main dishes like hash, meat pies and
frozen dinners with more than 700 mg of sodium per serving
• Cheeses and buttermilk
• Seasoned salts, meat tenderizers and MSG
• Ketchup, mayonnaise, sauces and salad dressings
Carbohydrates
• Composed of carbon, hydrogen, and oxygen
making them vital for providing energy for our
bodies and brains. Without carbs- we would
be comatose zombies
• When eating, our bodies turn the carbs into
glucose for immediate energy and the
remainder is stored as glycogen for reserve.
Simple Carbs
• BAD! Mostly made up of sugar which releases to quickly into our bodies
causing “highs” and “crashes”.
• This process tends to leave us feeling hungry, so we eat more.
• The whites! White sugar, rice, flour, pasta etc...
• The refining process of making these foods “white” is done by taking
natural grains and stripping away the nutrients, vitamins, and minerals to
achieve the color and texture change.
• So to get us to buy these “white” products, the companies put “enriched”
or “fortified” on the label. HOWEVER, our bodies do not absorb these
added-in minerals with the same ease.
• Most Cereals, pastas, rice, bagels, breads, cookies, muffins, cakes and
pastries have been abused by this process.
• Notice how your body feels when you eat these types of foods, maybe
great in the moment, but afterward…you will probably notice mood
swings and energy surges and losses.
Complex Carbs
• GOOD! Composed of starch and fiber and released
gradually providing a steady source of energy.
• Makes us feel full and satisfied and more easily
broken down to release their energy.
• Potatoes, yams, barley, corn, brown rice, beans,
hummus, lentils, quinoa, millet, whole grain pasta,
whole wheat breads, whole grain muffins, fruit &
vegetables.
Complex Carb- Fruit
• Fruit- one of the most perfect foods
• Unique in that it barely requires any work to be digested. Due to this, it is
a good way to start of your day
• High in enzymes, fiber, vitamins, minerals, fatty acids, amino acids, and
cancer fighting flavonoids.
• Flavonoids = Flavonoids have been referred to as "nature's biological
response modifiers" because of strong experimental evidence of their
inherent ability to modify the body's reaction to allergens, viruses, and
carcinogens. They show anti-allergic, anti-inflammatory , anti-microbial
and anti-cancer activity.
• Fruit best serves our bodies when eaten alone. When we eat it with other
foods, it can not pass through our bodies as quickly so it rots and ferments
in our digestive tract. This can cause burping, bloating, and heartburn.
Sugar
• Refined sugar, a simple carb has been linked to:
hypoglycemia, yeast overgrowth, weak immune
system, hyperactivity, ADD, enlarged liver/kidneys,
increase uric acid levels, mental and emotional
disorders, cavities and imbalance in
neurotransmitters.
• Excess amounts are stored in the liver as glycogen.
When the liver gets to full, the extra sugar is
returned to the blood stream as fatty acids. Guess
where that ends up? Hips, stomach, thighs, and
rear!
Sugar
• We have a delicate pH balancing act in our bodies at all times.
When we eat, the food digested is either leaves an alkaline or acidic
“ash” in the body.
• Artificial sweeteners are highly acid forming (Coffee, excessive
protein, meat, pasteurized dairy, refined sugars and fatty food)
• When our bodies become acidic from our diet, we are much more
prone to illness. Sometimes we don’t even know we are sick until
it’s too late!
• We do notice however mild issues such as skin problems, allergies,
headaches, colds, yeast infections. Major issues to show up later
include thyroid gland, liver and adrenal gland disorders.
• If our pH balance becomes too acidic, our bodies react to protect
themselves by taking minerals from our reserve stores. If our
reserves are low the body will withdraw minerals from our bones
and muscles.
• If that doesn’t scare you…It is commonly found that cancer cells
thrive in acidic environments.
• Believe it or not…fruits are not acidic but alkaline when digested.
They have potassium and calcium which are alkalizing minerals.
High Fructose Corn Syrup
• Big business in America. The US is the largest
supplier of sugar-laden foods in the world.
• High fructose corn syrup is processed more than
sugar and is even sweeter.
• Found in- everything: juice, soda, yogurt, energy
bars, cookies, candies, breads, & frozen foods.
• Manufacturers love its versatility & it is cheap to
produce.
• Has the same negative dramatic effect on our bodies
and blood sugar levels.
Splenda
• Splenda is made by chlorinating sugar, changing its molecular structure.
The finished product is called sucralose.
• The makers of this poison tout its lack of calories and claim it’s safe for
diabetics.
• The FDA calls sucralose 98% pure
• The other 2% contains small amounts of heavy metals, methanol and
arsenic.
• Side effects include: diarrhea; organ, genetic, immune system and
reproductive damage; swelling of the liver and kidneys; and a decrease in
fetal body weight.
• Research has shown that there is no clear-cut evidence that sugar
substitutes are useful in weight gain reduction. On the contrary, there IS
evidence that these substitutes actually stimulate appetite.
Aspartame
• Stop eating and drinking products that contain aspartame! Including diet
sodas and sugar-free foods that have NutraSweet or Equal.
• When aspartame was put before the FDA for approval, it was denied 8
times. The only way it got passed was due to the founder, G.D. Searle,
“knowingly misrepresenting findings and concealing material facts and
making false statements in aspartame safety tests.
• In 1977, the FDA asked the US attorney’s office to start grand jury
proceedings against Searle. Shortly after, the US attorney leading the
investigation against Searle was offered a job by the law firm that was
representing Searle. Later, that same year, he resigned as US attorney and
withdrew from the case, delaying the grand jury’s investigation. This
caused the statute of limitations on the charges to run out, and the
investigation was dropped. And, he accepted the job with Searle’s law
firm. Stunning.
• So many people have been sickened from aspartame that there are
literally aspartame victim support groups.
Aspartame
• Some of the 92 side effects listed by the FDA include memory loss, nerve cell
damage, migraines, reproductive disorders, mental confusion, brain lesions,
blindness, joint pain, fibromyalgia, lupus, multiple sclerosis, diabetes, arthritis,
birth defects, Alzheimer’s, bloating, nervous system disorders, hair loss, food
cravings and weight gain.
• It also causes your brain to slow production of serotonin. We need serotonin
hormones to be happy!
• Aspartame is a $1 billion dollar industry. It is in NutraSweet and Equal.
• When digested, one of aspartame’s toxic ingredients, methyl alcohol, converts into
formaldehyde, which is a deadly neurotoxin used to preserve the dead and
disinfect. Not to drink!
• In addition to aspartame, Equal contains the amino acid phenylalanine which
occurs naturally but high levels can cause seizures, depression and schizophrenia.
• NutraSweet and Equal are equally bad. Sweet & Low contains saccharin, a coal-tar
compound which causes cancer, in addition to aspartame.
What to do…
• Substitute natural, healthier alternatives for refined
sugar.
• Agave nectar/syrup- high nutrient sweetener that
can actually benefit your health. It doesn’t contain
any processing chemicals and the raw version
contains vitamins and minerals. It absorbs slowly into
the bloodstream and doesn’t have a significant
impact on blood sugar levels. Can be used in almost
any recipe.
Stevia
• Stevia- derived from a plant found in Paraguay.
Japanese have been using this wonder sweetener for
decades and South Americans longer than that.
• Balances blood-sugar levels, does not increase
cravings for sweets, and aids in digestion.
• Known for its antimicrobial properties (inhibits
growth of bacteria apposed to sugar which
stimulates bacteria growth)
• Contains low calories, low glycemic index (won’t alter
blood sugar), and is safe for diabetics.
Additional Substitutes
• Evaporated cane juice, Sucanat, brown rice syrup, barley malt
syrup, Rapadura sugar, Turbinado sugar, raw sugar, beet sugar,
date sugar, maple syrup, molasses.
• FYI- some companies add lard to maple syrup or molasses to
reduce foaming, so be sure you are buying 100% pure organic.
• All of these contain 1 or more of the following benefits:
enzymes, calcium, iron, potassium, protein, the B vitamins,
magnesium, chromium, fiber and folic acid. Some have even
complex carbs.
• This is not to say that you can eat naturally sweet cupcakes 3
meals a day, but this is just a substitute. Be sensible about the
amount of sweets you consume.
Fiber
• Offers protection from appendicitis, Candida, heart disease, high blood pressure,
high cholesterol, diabetes, gallstones, IBS, and colitis.
• Fibrous foods help to normalize our blood sugar levels, satiate food cravings and
make us feel fuller so we don’t over eat.
• Fights colon, prostate cancer, breast cancer and colorectal cancer in addition to
Diverticulitis/Diverticulosis.
• Think of this…If you don’t have BMs frequently enough, your petrifying food stays
in your bowels increasing the likelihood of carcinogenic substances forming
causing cancer!
• Whole grain cereals, breads, brown rice, corn, barley, rye, buckwheat, millet,
whole oats, fruits, vegetables (especially root vegetables such as carrots) beans
and seeds.
• Minimize intake of foods such as meat, eggs, cheese, milk and processed/refined
foods. These constipate you!
• Blocks absorption of fats and cholesterol in the digestive tract, therefore helping
with weight loss, cholesterol and fat.
Protein
• Proteins are nitrogen-containing compounds that break
down into amino acids during digestion. Amino acids are
the building blocks of proteins and have other functions in
the body as well. Essential amino acids are amino acids that
cannot be manufactured by the body. There are nine of
them, and you have to get them from your food.
• Protein is a component of every cell in your body. Your
body uses protein to manufacture hormones, enzymes,
antibodies, and blood. Your body manufactures some of
the protein it needs; the rest you have to get from the
foods you eat. Most people think that meat is the only- or
the best-place to get protein but in fact you can get
sufficient protein from plant sources as well.
How Much Protein Daily?
• The rule of thumb for determining
recommended protein intake is to aim for 0.8
grams of protein for every kilogram of body
weight (1 kg = 2.2 lbs).
• Body weight (in kg) x 0.8 = grams of protein
needed
• 120 lbs/2.2= 54.5 kg x 0.8 = 43.6 grams of
protein.
Protein
• The formula given on the previous slide is for
the average person in society with a low to
sedentary activity level.
• If you are working out, weight training or
highly active you will need more protein than
your average American.
Dropping the Weight
• Exercise will make you lose weight faster than eating
healthy alone.
• 20 mins of cardio x 5 days a week is a good starting
point if you are sedentary. After a couple weeks, kick
it up a notch! The goal for everyone is 30 mins at
LEAST 5 days a week.
• Regardless of what time you work out, you’ll soon
become addicted to exercising. When we are active
enough to break a sweat, our brains release
endorphins and “feel-good” opiates.
• Exercise helps to keep junk food cravings at bay, it’s a
win- win. Work out!
To Be Successful…
• PRAY for strength and read your Bible
• Fast if you need to
• You have the information, now find your motivation!
• Once you have found your motivation, start changing
your daily behaviors!
• Set specific goals, write them down!
• Surround yourself with positive people who have
similar goals.
• Get your family to participate!
• www.asliceofshepardspie.com for money saving tips!