Calcium and Iron -- how to get more?

@jespah,

from Harvard School of Public Health :

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/

Quote:

4. Eat at least one good source of omega-3 fats each day. Fatty fish, walnuts, and canola oil all provide omega-3 fatty acids. Read more about omega-3 fatty acids and why they are so important to good health.

see at link for more info.

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Ah, walnuts I can definitely do every day or almost that. Hmm. Maybe I'll buy more fresh fish and have it 2x over weekends instead of once. Plus we have canned tuna but the salt content is too high for having it too frequently.

Thanks much.

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@jespah,

Fibre.

Mr. Joe and I took some pre-diabetes classes recently and they talked about this. There's two kinds: soluble and unsoluble. Both are important but I think it's the soluble fibre that's key in this case.

I sporadically follow the What did you Eat thread (congratulations!), and have been meaning to share the information we picked up at class. Instant oatmeal is a big nono (it's processed). Large Flake oatmeal is their recommendation and cooks in about 15 minutes I hear.

I've taken to adding a few tablespoons of bran buds (very high fibre - 12 grams or something crazy)to my yogurt. Fibre slows carb absorption AND I get to deduct the fibre from the carb count. Bonus.

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I've been substituting canned salmon for things I would do with tuna.

I won't name names but wet poultry might get you there.

It is processed much like the tuna, with no bones or other non yummy parts in a small can. (bout twice the tuna price, but...)

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@Joeblow,

Ack. So that helps get rid of bad cholesterol. You want to increase your HDL. More fish is all I've got at the moment.

Information overload.

I'll read up again.

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@Joeblow,

Ok I'm back again.

I see that flax seed is high in Omega 3 fat. It's also a good source of soluble fibre.

1/4 cup (60ml) has 8.5 grams of soluble fibre. That's great.

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@Joeblow,

Sheesh!

8.5 of total fibre, I meant. (that's great)

2.5 grams of soluble fibre (not bad at all)

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@Joeblow,

joe wrote :

Quote:

I see that flax seed is high in Omega 3 fat. It's also a good source of soluble fibre.

we have it with our (unsweetened) yoghurt and fruit every moorning - we like the nutty taste .
best way to prepare linseed - raw it is not very appetising :
buy fresh natural linseed from natural food store - cheaper and better than the packaged stuff from supermarket - it's about dollar a pound - the "golden" is a little more .
very lightly toast a week's portion in oven .
put through food mixer - gently - to break open the seeds .
toast again very lightly - it should have a nutty flavour when fresh - it will burn quickly if not watched !
put in sealer for short-term storage - up to a week - freeze for longer storage .
it really tastes very good - and it's good for you - and your gut .
hbg

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You also need to watch your transfats. If there are a lot in the foods you eat or cook with, no amount of good HDL will be very beneficial because transfats interfere with it.

These are excerpt, much more at the link.

http://www.mayoclinic.com/health/hdl-cholesterol/CL00030

Quote:

HDL cholesterol: How to boost your 'good' cholesterol
Your doctor says you need to lower your low-density lipoprotein (LDL) cholesterol, what's often called the "bad" cholesterol. You're working hard at that goal, but now your doctor says it's important to raise your high-density lipoprotein (HDL) cholesterol, which is known as the "good" cholesterol. It might sound like a mixed message, but this one-two punch " reducing LDL cholesterol and increasing HDL cholesterol " is a great way to lower your risk of heart disease.

Quote:

Choose healthier fats. A healthy diet includes some fat, but there's a limit. In a heart-healthy diet, between 25 and 35 percent of your total daily calories can come from fat " but saturated fat should account for less than 7 percent of your total daily calories. Avoid foods that contain saturated and trans fats, which raise LDL cholesterol and worsen inflammatory effects. Trans fat is found in many margarines and commercial baked products, and anything that contains partially hydrogenated vegetable oil. On the other hand, monounsaturated and polyunsaturated fats " found in olive, peanut and canola oils " tend to improve HDL's anti-inflammatory abilities. Nuts, fish and other foods containing omega-3 fatty acids are other good choices for improving your LDL cholesterol to HDL cholesterol ratio.

Quote:

A number of dietary supplements may have a healthy effect on blood cholesterol levels. Some for which current evidence suggests possible benefits include plant sterols such as beta-sitosterol and sitostanol (typically found in margarine spreads such as Promise activ or Benecol), omega-3 fatty acids (fatty fish, fish oil supplements), and flaxseed oil or grain. If you're currently taking medications, talk to your doctor before starting any supplement, to avoid potentially harmful interactions.

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This article is about how transfats interfere with HDLs

http://www.mayoclinic.com/health/trans-fat/CL00032

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@hamburger,

I've been surprised to hear how many people use it hamburger. I haven't yet, but intend to try. I love flax seeds on bread etc, and I'm sure preparing your own makes it much tastier...though the preground stuff is what I'll look for at least at this point. A tblespoon a day was the recommendation by the nutritionist. Keep refrigerated after opening.

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I looked at the harvard site and the mayo site plus others, did see what most are saying, in particular re omega 3, soluble fiber, and mention of onions..
but haven't yet run across any likely studies.

Here's a fiber list, for what it's worth -
http://www.dietaryfiberfood.com/fiber-content.php

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Reading along.

Just wanted to echo Joe Blow's:

Quote:

But supplements (if you’re not getting optimal amounts through diet alone) and weight bearing exercise can stop further deterioration...no?

Can't overemphasize the weight-bearing exercise bit. Bone responds to stress by laying down more bone. You can eat calcium until you're white in the kidneys, but if you're bones aren't getting a physiologic signal to use it, it's not going to do you much good.

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@patiodog,

I eat fiber 'til the cows come home. The soups I eat at lunch are full of it.

The instant oatmeal is because I'm making the stuff at work. I'm also hungry by the time I walk in the door (I have no time to eat bfast before I leave the house and I am up at 5 and ain't gettin' up any earlier than that). I realize it's an imperfect solution but it's what I've got. I eat cheerios about once/week, sometimes twice, instead of the oatmeal.

I eat almost no trans fats. I track them where I track everything else and never get above 10 g and often less to none.

Can't recall the other comments and speaking of food I need to grab dinnah. Thanks everyone.

PS P'dog I lift every day and hit the weights at a gym (in addition to that) 2x/week.

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@jespah,

Quote:

PS P'dog I lift every day and hit the weights at a gym (in addition to that) 2x/week.

My god, woman! Slow down! Wink

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@patiodog,

Some more numbahs.

Triglycerides. Should be less than 150. My # is 105.
LDL Cholesterol. Should be less than 130. My # is 113.
Glucose. Should be between 70 and 110. My # is 86.

Essentially, every # is good except for HDL, which is also raising my Cholesterol/HDL ratio but not too horribly (it's something like 5.06 -- it wasn't calculated on the page I got with the test results).

So -- I'm not going nuts with sugar (frankly, instant oatmeal is about the only sugar I indulge in) or junk food. And I don't want to slay the golden goose by messing up what's helped me lose a boatload of weight, as I have another 79 lbs. to go.

I'm thinking walnuts. And also trying to think about a way to get in more fish.

PS Re fiber. My range for the diet is 25 - 35 g/day. This week's amounts:
1/9 1/10 1/11 1/12 1/13 1/14 1/15
41..38...26...63..34....58....31
I hope that's readable. Those #s are typical for me.

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@Joeblow,

joe : we have tried the pre-ground flaxseed . to us it does not have the same nuuty flavour as "home-ground" - wondering how long it sits on the storeshelf ?
i get batch ready about every two weeks - part of it goes into the freezer - it'll easily keep fresh for a week in the lazy suzan , if you start out with freh linseed .

just watch out when you grind it so it won't fly all over the kitchen .
part of it's benefits are its "sticky fibres " - rinse your plate right after you have eaten so you won't have to scrub your plate too hard later - it really is "sticky" .
now enjoy it - with unsweetened yoghurt and fruit !
hbg

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@Butrflynet,

Oh, B'net. Have I told you lately that I love you? Smile

I'm kinda mulling over the idea of some sort of slow cooker fish or seafood stew, served over the course of a week. These are good ideas to, erm, chew on. Wink

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if you are looking for fish with the MOST !!! omega-3 oil :
it's herrings and sardines .

see here :
http://findarticles.com/p/articles/mi_m0NAH/is_4_33/ai_100732358

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Calcium and Iron -- how to get more?

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