Daily Weight Control Almonds
Daily, people are bombarded with TV ads about food products. You can walk down the street in any community and find an endless number of restaurants to go. Unwanted weight is easy to acquire. We are fortunate in this country (United States) to have an abundance of food available. This is both a blessing and a curse. This weight control journal allows us to balance food abundance with weight control. We keep a weight control journal to track the amount of calories we eat each day. We do not deny ourselves any foods to eat; we just attempt to control the amount. We are tracking this information as a research piece. It is meant to be an historical document.
The experts tell you not to weigh yourself every day, but it works for us to do so. We use the Tanita scale to weight ourselves every day. It is made by Tanita Corporation of Tokyo, Japan. You program the electronic scale with your height, age, and level of activity. You may see your weight in pounds or kilograms. It also gives you the percentage of fat and how many calories you may eat to maintain your current weight. We like this scale because it gives you the reading to the nearest tenth. This particular model allows you to program four people. You may choose a model that will fulfill your household needs.
The "Good Cook" electronic scale is what we use to weigh our food. You can get the weight of the food in pounds. It will read it out in 1/8 ounce increments. In addition, the scale allows you to switch to get a reading of the food weight in 2 gram increments.
Today: Thursday Date: July 10, Year: 2008
Last Month's Total Calories: 21,540
Last month's Start Weight
Female: 126.8 Male: 159.4
Weight for Today
Female: 127.0 Male: 159.8
Fat Percentage
Female: 37.3 Male: 28.5
Breakfast Total Calories: Subtotal: 190
1/4 cup All Bran 40
1/2 cup Cheerios 50
1/2 cup 2 percent reduced
Fat Milk 65
1 Prune 35
Mid-Day Meal Total Calories: Subtotal: 565
3 ounces Pork 165
1/8 cup Rice 85
212 grams Green Beans 35
1 Buttermilk Biscuit 180
7 grams of Butter 50
17 grams Honey 50
Evening Meal Total Calories: Subtotal: 120
3 Slices Oven Roasted
Turkey 40
10 grams of Panetini 50
4 Almonds 20
2 tea. Fat Free
Philadelphia
Cream Cheese 10
Daily Total Calories: 875 Total Meal Cost:$23.57*
Additional Information:
Almonds have the ability to lower cholesterol. thus reducing heart disease risk. The antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds' monounsaturated fats. LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease. When almonds are substituted for more traditional fats in our diets, LDL cholesterol may be reduced from 8 to 12%. Eating almonds has the same effect as the cholesterol-lowering drugs called statins.
A one and a half ounce handful of almonds is a leading source of vitamin E and magnesium and offers protein, fiber, potassium, calcium, phosphorus and iron in 246 calories. Almonds contain phytochemicals, these are plant chemicals that may provide powerful protection against heart disease, stroke, and other chronic diseases.
"A controlled trial showed that 73g of almonds in the daily diet reduced LDL cholesterol by as much as 9.4%, reduced the LDL:HDL ratio by 12.0%, and increased HDL-cholesterol (i.e., the good cholesterol) by 4.6%."
A bonus "New research gives even more support to the healthy benefits of almonds: almonds may well be a food that helps fight obesity and diabetes."
Claimed health benefits include: improved complexion, improved movement of food through the colon, and the prevention of cancer are other documented health benefits of almonds.
The almond tree grows in Syria, Israel and the Palestinian Territories, and is mentioned many times in the Bible. Therefore, in some cultures the almond is revered.
In India, almond is thought to boost the brain and nervous system. They feel it causes higher intellectual levels and longevity. It has been shown recently that almonds have anti-inflammatory, anti-hepatotoxicity, and immunity boosting effects.
The almond is most often eaten raw or toasted by itself. However, it is used in some dishes such as sprinkled over desserts. It is also used in making baklava and nougat. It can be made into almond butter and used as a spread. It is used by people who have an allergy to peanuts as a substitute for peanut butter. Almonds can be processed into almond milk which can be used by vegans and individuals who are lactose intolerant.
We eat whole almonds because they provide protein, fiber, and essential vitamins and minerals. They are a healthy addition to our menu, and we eat them daily.
Nutritional Facts:
Serving size 1/4 cup is 170 calories, 140 from fat
Total Fat 15 grams (saturated fat 1 gram, polyunsaturated fat 3.5 grams, monounsaturated fat 10 gram, trans fat 0 grams)
Cholesterol 0 mg
Sodium 0 mg
Potassium 220 grams
Total Carbohydrates 6 grams (dietary fiber 4 grams, Sugars 1 gram)
Protein 6 grams
Research from:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=61
http://www.supermarketguru.com/page.cfm/14060
http://en.wikipedia.org/wiki/Almond
* We have determined that based on grocery buying habits one Calorie cost us .01347 cents. This is doubled for two people.
We have noticed that the cost of food has been consistently rising. The cost per item is an average of $4.00. If you count the number of items in your grocery basket and multiply by 4 you will be very close to the final bill you will pay.
Month to Date Total Calories: 9,470 Month to Date Total Cost : $255.11
DISCLAIMER:
This is a daily weight control system that we have used since 1999. This is not a diet system, but a weight control journal. We do take vitamins, but will not list them for they may not be appropriate for all individuals wishing to start their own weight control journal. To loose weight, the ideal calorie count is 850 calories per day for our weight and height as well as our activity level. This has been determined from previous years of experience. All calorie counts and weights are approximate.
It's important to drink enough water each day. We drink a minimum of eight, 8 ounce glasses of water per day to keep our body healthy. In addition, salt is not used in our cooking process, with the except of rice and pasta. This helps to keep our blood pressure down as well as reducing the retention of water in our body.
BEFORE STARTING A WEIGHT CONTROL SYSTEM, PLEASE TALK TO YOUR DOCTOR.
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