Down Mulberry Lane

Healthy Bodies: Low-Fat Diet

At the health meetings I attended with Dr. Diehl, I learned alot about what fat in your diet will do to your overall health.  I'm a nurse and have taken nutrition and I've also had classes on treating heart disease and learned all about those fats... but I never really applied them to me... because I wasn't sick with heart disease.  (sad, I know). 

Anyways, one of the facts he gave us was that most men and women on the SAD diet (standard american diet) have at 40yo... at least a 40-50% closing of the arteries.  He mentioned some signs of closing arteries that one might experience.  A heavy sluggish feeling after a meal.  When out working, you just feel a bit more exhausted after a high fat meal.  The reason is simple your blood gets thick with the fat in your blood and it doesn't move as well. 

He said that the American Heart Association suggests a 30% fat in your diet (may actually be lower... I'm trying hard to remember, but it is quite high actually).  They are finding that this number really does nothing to reverse heart disease, and it can actually keep the disease progressing. 

But they have found that a diet between 15-20% fat will help to reverse heart disease... meaning eating less fat will actually help one to clear their arteries that have been closing in diameter over these years of eating a high fat diet.  Exciting news, eh?  He said that reversal of the disease happens in over 80% of those that eat a lower fat diet.  

I'm looking back over my family's health history and I know that my grandmother had a stroke, my grandfather a heart attack, another grandfather had a heart attack.  Steve's family has about the same history... SOOO... I'm thinking a lower fat diet is especially needed in our own lives to prevent heart disease.  

So, what does that mean, to eat a low fat diet?  How many grams of fat?  How does one measure it?  While it is somewhat complicated to figure out... mathematics and converting % of calories to fat calories to fat grams... well... for different people it also means different things.  There are several categories to which body sex and size and activity level can give us some estimates.  

I found in one of my cookbooks a chart of some sort for figuring out the most common levels.  The cookbook is More Choices for a Healthy Low-fat You, written by Cheryl Thomas Peters and James A. Peters, both are dieticians and He is a MD as well.  So, when I look at the charts... I feel comfortable with the suggestions.

What this means for me!  A 1200 calorie diet is the lowest amount recommended to maintain nutritional adequacy.  That calorie level is appropriate for weight loss.  I will tell you people... that isn't alot of food!  Especially if you are eating a lot of processed foods!  The fat level of this diet is 14%, which then equals about 27 grams of fat.  

It is not practical for me to count every calorie, nor is it practical for me to know how much fat is in everything... SOOO, what I am doing is keeping a food diary.  I am charting what calories and fats I can account for, but the rest... fruits and veggies... I am basically eating free will.  My challenge currently is to reduce fat in our daily diet and to eat a bit lighter than we are used to.  I think just watching these two items will help me to gain better health by losing weight and reducing fat deposits in my veins... which I'm sure I have knowing my past diet.   I also realize that as I add more activity back into my lifestyle, I may need additional calories.  So I am happy to keep my levels between the 1200 and 1500 caloried level.  If I can maintain that, I am sure that I will continue to lose weight.  The more 1200 days, the more quickly my weight loss will be.  *Ü*

I thought I'd share some of the other notes about different diets...

1500 calorie diet: 16% fat/35 grams  - recommended for weight loss for most men.  Appropriate for weight maintenance for sedentary women and some older adults.

1800 calorie diet: 20% fat/ 40 grams - recommended for weight loss for some men, especially active men.  It is also recommended for more active women for weight maintenance.

2200 calorie diet:  recommended for most children, teenage girls, active women, and sedentary men.  Women who are pregnant or nursing may need more calories.

2500 calorie diet:  Recommended for teenage boys, active men and some very active women.  

So if you are wondering how to figure that fat% in your diet.  Pick your fat percent you are aiming for ... between 15 and 20% of your diet is healthiest to maintain.  You can go lower... and some do quite well, but that is eating almost a pure diet with no added fat.  Pick the calorie diet that seems most appropriate for you.  Take the total calories and multiply by the percent of fat that you will allow in your diet.  Then take that amount and divide it by 9 (which is the amount of calories in one gram of fat).   Your total will now reflect how many grams of fat you can include in your diet.      Now when you read labels, you'll have to remember one simple thing.  The total fat is the number you are using and you must look at how much you are eating... if you are eating two servings worth, you need to double that fat amount listed in the label. 

~~~~~~~~~~~

As for me, I've been trying to eat lower fat, but today is my first food diary day.  I've ate breakfast and lunch and I've already consumed quite a bit.  It sure doesn't take long to get to 1200 calories!  As for the fat in my diet, that is getting easier.  I am well below half of my fat intake for the day, so I am pleased! 

Wishing you all good health!  Warmly, ~Melissa

Healthy Bodies: Circadian Rhythm

In the book I am reading, Depression, The Way Out by Dr. Neil Nedley, he mentions that having a schedule that messes up our circadian rhythm, will often times be a factor in depression. 

I've known that this biological clock that runs our bodies works to regulate digestion, sleep and all sorts of things.  There are times it is best to eat, times it is best to rest, times it is best to exercise.  But knowing something doesn't always mean I follow it.  This is probably the BIGGEST problem I have currently.  I don't have a regular sleep time, regular meal times, or regular schedules.  In fact, I threw out my schedule years ago... when everyone said I was so rigid with my times... lighten up, they said.  So, I did. 

I would say one can survive with a messed up circadian rhythm, but your days are definately not optimal.  I snacked all day because my stomach didn't know when it was hungry.  When you schedule your meals, you actually get hungry at a meal time, not at ALL times!  I used to follow this strictly before since I would get hypoglycemic if I didn't eat my meals on time... somehow snacking all the time caused that sensation to go away and I also lost that ... need to get a meal ready before I get light headed sense... so our mealtimes got very irratic.  I actually liked not having to keep meals on time in a sense, because it gave me more freedom. 

BUT, I will admit that having done that... snacking leaves one bloated, my stomach feels tired often.  I feel sluggish.

My sleeping was off as well.  I didn't have a regular bedtime.  That started when I was pregnant.  Why?  I am unsure... that was 4 years ago.  I loved being in bed by 10pm, but now suddenly I saw what my husband saw... staying up late gave me some peace and quiet time.  No kids asking me to help them, no kids interrupting my thoughts... It was quiet and I could concentrate.  So, I thought.   It was quiet, but my concentration was not as good at night.  Playing a game on the computer or writing a note took more energy from me.  I found myself thinking... did I spell that right?  Hmmmm... that sounds funny but not coming up with a better way to rewrite the sentence. 

I also thought that since I got my sleep, I wasn't sleep deprived.  If I went to bed at 12 AM, I would get up at 8 am exhausted.  If I went to bed at 11 Am, I would get up at 8:30 AM, still exhausted...  I would try sleeping later... til 9 AM sometimes to see if it helped; it didn't help.  I know why!!!  I just didn't want to listen... I wanted to be on the same schedule as DH.  (We've never been on the same schedule).  I found that once I tried to play night owl, I got selfish with my spare time.  I did more "me" stuff, but it still didn't satisfy me.  Our bodies rest better before midnight , yet they still need rest after midnight.  When I was waiting until 12 am to go to bed, I skipped the best part of my sleep.  No matter how much I tried, I never felt like I caught back up. 

I have been trying to get up earlier, thinking this would help me go to bed later, but that isn't necessarily so.  I found when you are depressed... you actually feel more "normal" when you are exhausted.  So, a person will keep night owl hours simply because they crave feeling normal.  When they do get sleep... they wake up... depressed again.  This would explain to me the fact that I failed trying to move my rhythm back to normal by getting up earlier... it still didn't help me go to bed earlier... I was waiting to feel tired and instead of tired, I felt... content, relaxed/calm, and pretty alert with my thoughts (or so I thought)... basically I felt normal instead of this tired, ho-hum blah feeling I felt when I was supposedly rested. 

So, changing back my circadian rhythm is my first big issue to tackle.  It affects me in so many different ways... with our school days, with our chores, with our meals, with our sleep, just so much.  My little one at 3yo has never had a regular bedtime.  Bad Mommy, I know.  The first year or two of life was due mainly to allergies.  After that, I think my own schedule was messed up enough that I couldn't help anyone else stay on schedule. 

I am working at being in bed at 9:30 - 10pm.  If I don't feel tired, I take a hot bath at 9:30 pm.  A hot 20 minute bath helps one to calm down and begin to feel ready for bed.   I haven't always fallen asleep right away, but it is getting better.  At campmeeting, since June 13th, I have had to follow their meeting schedule.  This has MADE me keep meals on time, keep bedtime regular and within a week... the entire family was tired by 10 pm.  My little one wants in bed between 9:30 and 10 pm as well.  She is running closer to 9:30 pm currently.   This is so exciting for all of us... that she is actually tired and not fighting bedtime, but saying... I'm tired, the sun is gone, I want to go to bed!   Since June 13th, our meals are more regular.  And I actually FEEL hungry once again.  I wake up between 6 and 7 am and I feel refreshed.  I don't want to lay around in bed for another hour. 

I still need work.  I am finding as I came home that breakfast and lunch are drifting a bit, so I need to stay on top of that.  Much of that is because I have been so busy doing laundry or working in the garden or running to town for appointments that it has messed up our days a bit.  I realize that I will have to add scheduling back into our days at home if I want to stay on top of the mealtime situation.  Having regular items in the morning and afternoon will help me be aware of the time and keep me more accountable.

So, I am seeing progress... right away... what a blessing!  And yet, I still have work to get it back into a regular habit.  I know it can be done... I was a big time scheduler... I've done it before.  I have to change my attitude about my time again.  I was selfish with my time, thinking I deserved so much time on the computer or time of quiet in the night.  It just never made me happy.  I am, by simply changing my time clock, feeling that refreshing energy I used to have.   I will continue to work on my scheduling and my attitude about how my time should be used. 

Warmly, ~Melissa