The Dairy Aisle

The Dairy Aisle, Fortunately, the egg and dairy section of the grocery store usually provides you with a greater variety of healthy alternatives. For example, you can always find milk in at least three varieties—whole, 2 percent, and skim (non-fat)—some healthier than others.

Many people often mistake the meaning of the fat percentage on milk labels, as it is a different method of fat measurement than on many nutritional labels. If you buy 2 percent milk, that actually means that 2 percent of the total weight of the milk comes from fat, not that 2 percent of the calories in the milk come from fat. In fact, one-third of the calories in 2 percent milk comes from saturated fat—an un healthy figure. Skim milk, with 0 percent fat, is obviously a much better option. by perdita di peso.

The Dairy Aisle, Most grocery stores offer milk alternatives, such as soymilk, for those of you who are lactose intolerant or vegans. However, you must be careful when choosing soymilk, as most brands are loaded with sugar and Low carbohydrates and have very little protein. Try to choose a brand of soy milk that gets at least one-third of its calories from protein.

To calculate this yourself, take the total amount of protein grams per serving shown on the label and multiply it by four. This will give you the total amount calories coming from protein. If this number is more than one-third of the total amount of calories per serving, than this brand is a good choice. Typically the best choices of soymilk are the ones labeled “plain” or “unflavored”; the vanilla-or chocolate flavored soymilk are usually the highest in sugar and carbohydrates. I recommend brands such as Silk, Vitasoy, and Whole Foods. The Dairy Aisle.

As mentioned before, margarine and butter substitute and spreads that contain partially hydrogenated oils should be strictly avoid for their trans fatty acid content. Healthier choices for margarine include various brand that use canola oil as a base, such as Promise or Benecol. These can help you lower your cholesterol levels and optimize your fat-burning hormones. A few companies also make “fat-free” margarine spreads. While they actually do contain a small amount of fat, it is so low that calories content is negligible.

Cheese is often a weak point for many people on weight-loss programs. The taste and texture of cheese is high in saturated fat and belongs in th e “indulgent food” category—foods that should be avoided except on special occasions. However, there are healthy fat free varieties of cheese that taste and melt like regular cheese.

Lifetime specially cheese offers a cheese that is made up almost entirely of milk protein and comes in many different flavors. Another alternative is feta cheese (made from goat’s milk), which is lower in calories and has a more favorable blend of fats. For people who are lactose intolerant or are on a vegans diet, there are many tasty alternative cheese made from soy or almond, the healthiest of which derive at least one-half of their calories from protein. The Dairy Aisle.

Egg are an excellent source of protein, but they are also high in fat and calories. As an alternative you can buy egg whites that come packaged in cold or frozen cartons—more convenient than removing the yolks yourself. Despite the healthy reputation of yogurt, almost all brand are loaded with carbohydrates and sugar. Therefore, the only healthy time to consume yogurt on the Hormone Revolution eating Plan is during your magic Window Meal.

One of the healthiest choice in dairy aisle is non fat cottage cheese. Which is very high in protein and low in carbohydrate and saturated fat. Low-fat cottage cheese satisfies your appetite and is a great source of high quality milk protein.

The Meat and Seafood Counter

Whatever kind of meat and seafood you buy, it is primarily important that it is fresh. You should only shop for meat, and especially seafood, from a grocery store or market that you trust is supplied by reputable sources. Don’t be afraid to inquire about the freshness of meats and where they are from.

The Dairy Aisle, Seafood should come from clean, non farmed, remote cold ocean waters; these fish feed on the extremely varied, rich natural environment, i.e., plankton, sea vegetables, and other valuable natural organism found in the open sea.

Most good seafood in the United states is flown in daily from abroad. Do not eat lake fish or any farmed fish that is caught near a large city as it may contain unknown toxins. Farmed fish may be cheaper, but it will not contain the desired natural omega-3 oil balance. All type of fish, shrimp, crab, and even lobster are excellent source of protein and omega-3 fatty acid, but salmon and tuna (fresh or canned in water) contain the most. Posted by Unknown

Omega 6 Fatty Acids

Omega 6 Fatty Acids, I will outline specific shopping suggestions to help you track down foods rich in monounsaturated fats in your grocery store as well as provide you with tasty recipes that take advantage of the hormone balancing power of these fats. by perdita di peso.

Omega - 6 Fatty Acids

Like the omega-3 fatty acids mentioned above, omega-6 fatty acids are essential nutrients that we can obtain only through the foods we eat. Without omega-6 fats, we are susceptible to various inflammatory and degenerative disease such as arthritis, diabetes, and asthma. However, unlike omega-3s, overt deficiency in these fatty acids is rare. Rich sources of omega-6s include corn, sunflower, and soybean oils.

Since these oils are commonly added to many processed foods and are often found in foods that contain monounsaturated fats and omega-3s, most people get more than enough omega-6s in their diets, making it unnecessary to seek out additional sources. You should avoid cooking with oils high in omega-6 fatty acids, as they can degenerate into toxic fats when heated—another good reason to stick to oils high in omega-3s.

Unhealthy Fats

The fats that have the most potential to derail your hormonal balance are saturated fats and trans-fatty acids. These type of fats add excess calories to your diet; are closely linked to an increased risk of heart disease, diabetes, cancer, and other degenerative disease; and can actually speed up the aging process, saturated fats are found in most meats and dairy products: beef, pork, butter, and cheese are some of the most common sources. Trans-fatty acids are not natural fats but are artificially manufactured and processed. You will find them in most margarines and in the oils of packaged snack foods. Unlike omega-3 fatty acids, unhealthy fats will make the surface of your cells more rigid. As a result, your cells will need more fat-storing insulin to deliver carbohydrates to them.

Many people substitute processed margarine for natural butter, but studies have shown that the synthetic trans-fatty acids founds in most margarines are much worse for your health than the saturated fats in natural butter. When buying snack foods such as potato chips and packaged baked goods and donuts, check the ingredients list for “partially hydrogenated” oils, which indicates that the natural oils in the food have been altered and that the food contains trans-fatty acid. While it is extremely important to avoid saturated fats in your diet by substituting monounsaturated fats whenever possible, it is even more imperative to cut trans-fatty acids from your diet completely.

Protein

Eating adequate amounts of protein is one of the most important component of the hormone revolution eating plan. A diet deficient in protein can actually lead to infection, loss of immune function, starvation, and loss of muscle mass. However, a diet rich in protein has numerous muscle-building and weight-loss benefits.

Protein satisfies and suppresses your appetite much more than fats or carbohydrates by slowing down the emptying of your stomach. The structure of protein keeps your stomach full longer so that you feel satisfied for an extended period of time. If you don’t believe me, try eating a slice of white bread and on another occasion half a chicken breast. Then tell me which food makes you feel more full.

Protein also speeds up your metabolism through its strong “thermic” effect, through which your body temperature rises and burns more calories. Protein speeds up your metabolism much more than fats or carbohydrates. Almost no thermic effect result from eating fat, and only a very small effect is generated by carbohydrates.

Your body also has a much more difficult time storing protein as fat than it does fats or carbohydrates, especially since fat can be stored directly without involving any chemical reactions. Protein, on the other hand, must be broken down first into sugar, which is then converted to fat, before it can be stored in this form. Each of these steps requires your body to burn calories. Thus, Only a relatively small fraction of calories from protein ever gets stored as fat.

Protein is also hugely important because it is the basic building block of muscle. If you exercise and reduce your calories without getting enough protein, you will just end up losing a lot of muscle. Without adequate protein, it is impossible to build or preserve muscle.

Unfortunately, many sources of protein, especially red animal meats and dairy product, are also high in saturated fats. However, there are numerous lean sources of protein that are ideal for the hormone revolution program. Table 3.3 below list some good sources of high-quality protein that are also low in saturated fats.

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