T.H.E. (Trying Hard Everyday) TEAM Week 33

look at my team mates go! woo hoo.
going to try upping my calories this week as suggested to me by the dietician and see if that works for me this week. oh i pray it does. seems so wrong.

I'll send you something from work tomorrow. I have resources=)

For Lulu:
(hope when i cut and paste it doesn't jable)


High Triglycerides?
Here’s what you can do
What are triglycerides?
Triglycerides are a type of fat found in
your body and in many of the foods that
you eat. A high level of triglycerides in
your blood (more than 150 milligrams
per deciliter, mg/dL) may increase your
risk of heart disease. This is especially
true when you also have a high level of
bad cholesterol (LDL) or a low level of
good cholesterol (HDL). A high level
of triglycerides in your blood may also
increase your risk of developing pancreatitis
(inflammation of the pancreas).

TRIGLYCERIDE GUIDELINES
• Normal is less than 150 mg/dL.
• Borderline high is 150-198 mg/dL.
• High is 200 mg/dL or above.
What causes high triglycerides?
High triglycerides can be caused by certain
medical conditions (such as diabetes),
some medications, or it can simply run
in your family. But the kind of daily
choices you make also affects your
triglycerides. If any of the following are
true for you, you may be at greater risk
of having high triglycerides:
• being overweight or obese
• lack of exercise
• taking in too many calories, especially
from alcohol, fat, and foods high in sugar
• smoking
What can you do to lower
your triglycerides?
• If you are overweight, try to lose weight.
Losing as little as 10 pounds can help.
• Exercise regularly. Start with 10 minutes
of daily activity, such as walking, bicycling,
or swimming. Work up to at least 30
minutes of exercise on most days.
• Limit alcohol to 2 drinks a week.
• If your triglycerides are over 500,
avoid alcohol.
• Limit sugars, including fat-free baked
goods. Limit fruit juice to 4-8 oz. per day.
• If you have diabetes, keep your blood
sugars under good control.
• Eat a low-fat, high-fiber diet. Whole
grain foods, fruits, and vegetables
provide fiber. Use small amounts of
monounsaturated fats such as olive or
canola oil, avocado, and nuts.
• Eat fish at least twice a week. Salmon,
mackerel, herring, trout, water-packed
albacore tuna, and water-packed sardines
are good choices. Fish provides omega-3
fatty acids, which may lower triglycerides.
• When triglyceride levels are very high,
dietary supplements providing omega-
3 DHA and EPA fatty acids may lower
them. Talk with your doctor about supplements
that may help you.
• If you smoke, quitting is one of the
best choices you can make to improve
your health.


Here’s what you can do
Simple dietary changes can help lower triglycerides
To bring down your triglycerides, try replacing sweets and alcohol
with these healthier substitutes.
What if these changes
don’t help you lower
your triglycerides?
In some cases, your doctor may
recommend more changes to your
diet and lifestyle. Your doctor may
suggest that you work with other
medical professionals (such as a
registered dietitian or clinical health
educator). If diet and lifestyle changes
don’t improve your triglycerides, you
may need to take medication.
Use less . . .
• sugar-sweetened soft drinks,
lemonade, and fruit drinks
• cake, pie, doughnuts, pastries,
ice cream, ice milk, sherbet,
sorbet, sugar-sweetened gelatin
• cereals with more than 5 grams of
sucrose and other sugars per ounce
• white breads, white rice,
and pastas
• candy, chocolate, sugar, honey,
jam, or jelly
• beer, wine, wine coolers, liquor,
liqueurs, and cordials
Use instead . . .
• unsweetened fruit juice
(limit to 4 to 8 oz. a day)
• fresh or unsweetened fruit
(1 to 2 pieces a day)
• sugar-free or diet soft drinks
• sugar-free gelatin or pudding
• complex carbohydrates, such as
whole grain breads and cereals,
brown rice, and whole wheat pasta
• sparkling water, mineral water,
or club soda
• non-alcoholic sparkling fruit juice