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I'm pretty sure that when the nurse practitioner told me I should add heart-healthy nuts to my diet to improve my HDL, she did not anticipate me consuming 500+ calories of nuts in one day. I usually do not munch on snacks throughout the day. But, I had that can of nuts on top of my desk all day yesterday and couldn't keep my hands out of it. The original intent of 1oz per day was met with a total of 3 oz in one six hour period. Bleh. Compulsive eating. Thankfully I reigned it back in after work and did my 3.5 mile walk/jog and ate only a salad with baked chicken on it for dinner. Today, I am going to take that can of nuts and put it down into my bottom drawer of my desk (next to the protein bars) so that I can access them only when I actually feel true hunger and am unable to leave work for whatever reason. I think my HDL will improve with my diet and exercise alone. Perhaps I shouldn't focus on eating more of a certain food to get correct levels at this point, but rather focus on substituting better foods and restraining myself from devouring an entire can in a week.
I am also trying to incorporate weights with my exercise. Frankly, I hate it. I would rather run 10 miles than pick up 10 pounds. The whiny-baby in my head complains "It's too heavy" every time I go to do a curl. I would like my arms to appear toned without a bunch of flabby skin as I lose this massive amount of weight. But, I absolutely find every excuse in the world not to lift weights. I even resorted to telling myself that my shoulder hurt too much from the flu shot. Amazing how I try to bullshit myself. I did 2 sets today of curls and triceps extensions. That's it. 2 sets. Only 10 pound weights. Wimpy, wimpy girl. I did complete a rush Zumba workout. And, tonight I will walk my 3.5 miles. Husband has some free weights set up in the barn. Maybe if I can talk him into doing weights with me three times a week, it will motivate me more. He won't let me get away with the weakling act.
Diet Calendar Entries for 24 October 2013:
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1129 kcal
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Fat: 27.66g | Prot: 78.29g | Carb: 147.85g.
Breakfast: Butterball Fully Cooked Turkey Bacon, Great Value Maple & Brown Sugar Instant Oatmeal. Lunch: Hidden Valley Fat Free Ranch Dressing, Grapes, Kroger Real Bacon Bits, Borden Finely Shredded Cheddar & Monterey Jack Cheese, Treasure Cave Crumbled Blue Cheese, Kraft Fat Free Shredded Mozzarella Cheese, Hillshire Farm Deli Select Roast Beef, Hillshire Farm Deli Select Mesquite Smoked Turkey Breast, Ready Pac Shredded Iceberg Lettuce. Dinner: Spaghetti, Ragu Old World Style Traditional Pasta Sauce, Eggplant, Egg, Kraft Shake 'n Bake Parmesan Crusted, Kraft Fat Free Shredded Mozzarella Cheese. Snacks/Other: Hillshire Farm Deli Select Roast Beef, Muller Greek Corner Lowfat Yogurt with Blackberry & Raspberry. more...
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2406 kcal
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Activities & Exercise:
Calisthenics (light, e.g. home exercise) - 5 minutes, Weight Training (moderate) - 5 minutes, Dance (fast step, aerobic) - 20 minutes, Sleeping - 23 hours and 30 minutes. more...
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 Comments
Hi. I hope you don’t mind me commenting. I fight the cholesterol battle too. It's hard to consume the right fats at times. Like your nurse said, nuts are good. Other things that help are avocados, olive oil, salmon, sardines, eggs and much more. You can google for more healthy fat options.
I have to do the same thing with mixed nuts at work. I keep them in a drawer, out of east reach, then when I get the urge to snack, I actually count out a half or full serving on a piece of paper then snack on those. That way I know how much I am eating and I stop when the one serving is gone.
Good Luck!
24 Oct 13 by member: bigbassbrent
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I'm afraid I cant even have nuts in the house! I'f I know they are there (I could lock them inside 2 boxes) then I WILL eat them all!! I usually stick to avocado instead!
24 Oct 13 by member: AscensionGirl
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I don't mind you commenting at all. I can use all the help I can get! I do have some fish oil supplements that I may try to take each night before I go to bed. They are 30 calories for 2 supplements---they look like gel caps filled with oil. I may try just adding that. I love avocados and do try to incorporate them in my diet about once or twice per week. I also generally cook with olive oil. I bought coconut oil too, but I haven't prepared anything with it. After reading all the benefits of it, I haven't found many recipes that appeal to me yet.
24 Oct 13 by member: 2ManyCurves
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Well I really don’t like to eat fish (ironic I know, since I love to catch them every chance I get!) so I take an omega-3 supplement as well.
As for the coconut oil, I mix it with my coffee every morning. It took me a couple of days to get past the oil feel of the coffee since it really does not mix with the coffee, it melts and stays on top. As a bonus though, it keeps my lips soft since it is a great moisturizer. It really has no flavor if you ask me, but it smells delicious if you bought the unrefined cold pressed coconut oil. It is high in calories if you are counting those so be warned. But the cool thing is that your body cannot store the type of fat in coconut oil, so it is instantly turned into energy for your body to use and promotes the use of your body's stored fat as energy because your body produces keytones when you eat it. Keytones deliver fat as energy which is the basis of the ketogenic diet I am on.
24 Oct 13 by member: bigbassbrent
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I love my coconut oil!! I used it last night to brown the sausage I made sausage gravy with. It is pretty versatile. I want to try it to make some pie crusts, and see how that works. I understand that you can substitute it for butter in recipes. I put it in my deep fryer, and I think that worked great too!! I have to use it to brown meat I get from the little mom and pop store here, because they get local meat that is grass fed, and no growth hormone or antibiotics used on them. That meat is so lean, and the flavor is out of this world!! Its a little more lean than the 9o/10 commercial meats. I think you will love using that oil!! Oatmeal is good for your cholesterol too!
24 Oct 13 by member: pumakitten
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I find pistachios in the shell slow me down and I don't eat as many of those or as quicky as I would by tossing a palmful of almonds etc in my mouth at one time. In the beginning I did bag the almonds in 100 cal paks. Just to get a habit of 'how many' while I was trying to wrap my head around portions.
25 Oct 13 by member: FullaBella
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I'm going to try pistachios. I think I still need to watch accessing food to snack on. I get a bit compulsive about it and find I am snacking when I really am not hungry.
25 Oct 13 by member: 2ManyCurves
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