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The Good Fat versus the Bad

September 5, 2011 by

avocadoFor several years, we’ve been told to reduce or cut fat from our diets. While it seems like good advice, this message is too simplistic. A better message is to make sure we get enough good fat in our diet and cut out the bad fat. Not all fats are equal, and once you know the difference, you’ll be well on your way to better health.

What is fat and why do we need it?

Essential fatty acids (EFAs) are just that: an essential part of our diet like protein, carbohydrate, vitamins, and minerals. EFAs cannot be produced by the body and must come from food. The truth is that you need a certain amount of fat to be healthy. In addition to providing energy and insulation, fat has several functions in the body:

  • Your body needs dietary fat to transport and use the fat-soluble vitamins A, D, E, and K. These vitamins keep your eyes, skin, blood, kidneys, and bones healthy.
  • Dietary fat, particularly omega-3 fatty acids, reduces symptoms of inflammatory conditions such as arthritis.
  • Fat helps the body synthesize hormones, and it promotes healthy cell function.
  • Children need fat to develop normally, both physically and mentally.
  • Fat slows digestion and helps your body absorb nutrients.
  • Your brain needs fat to function, and nerves are covered with a substance made from fat.
  • Omega-3 fatty acids reduce depression, dementia, and memory problems.

Unfortunately, many people have been led to believe that any food with fat should be avoided, which has spawned an incredible number of “fat-free” foods. Fat gives food flavor, so to replace this flavor, manufacturers add sugar—not a good tradeoff.

Which are the good fats?

Good fats come in many foods, such as avocados, nuts and seeds, and fish. Moderation is the key. Don’t be afraid to cook in olive or coconut oil, which are more stable at high temperatures than vegetable oils. Go ahead and put real butter on your toast, and eat nut butters, olives, and fatty fish such as salmon. Put some real cream in your coffee.

The bad fat you want to avoid

Trans fats are found in stick margarine, vegetable shortening, and most packaged or processed foods. Trans fats are created in a laboratory by forcing hydrogen through vegetable oil to make it solid at room temperature. These fake fats increase inflammation in your body and can raise cholesterol.

Food manufacturers can claim a product has no trans fats if it has less than 0.5 grams per serving, so reading labels is vital to avoiding trans fats. If you see the words “partially hydrogenated” or “hydrogenated,” don’t eat it.

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The Truth behind High-Fructose Corn Syrup

August 15, 2011 by

high fructose corn syrupHigh-fructose corn syrup (HFCS) is corn syrup that is processed to convert some of its glucose into fructose to make it sweeter. HFCS is the sweetener of choice for most food companies, and is found in everything from bread to baby food. It has replaced sugar (sucrose) in processed food and baked goods because it costs less than sugar.

HFCS has become controversial recently because of its widespread use in products that one wouldn’t expect to contain sugar. As studies have found an alarming number of ill effects that appear to be caused or worsened by HFCS, such as higher triglycerides, greater insulin resistance, increased abdominal fat, and elevated blood pressure, the food industry and corn growers maintain that HFCS is safe, even preferable to cane or beet sugar. HFCS has also been linked to weight gain in a Princeton animal study.

As noted, the effects of HFCS are controversial and still being studied, but one fact remains: the amount of sweeteners in our food today is very high—we’re simply eating too much sugar in general. Most HFCS consumption is in the form of soft drinks. According to the USDA Economic Research Service, in 2003 the average American consumed 63 pounds of HFCS, 75% in soft drinks. As the use of HFCS has exploded over the past decade, that number is likely to be much higher today, and does not include all the other sugars that we consume, most of which have no nutrient value.

Some food manufacturers are removing HFCS from their products, which is an encouraging step, but we’d like to suggest that you become vigilant about your sugar intake. A good place to start is to reduce soft drink intake; read labels; avoid sugar, especially HFCS, whenever possible; and eat whole, fresh foods whenever you can. The less your food has been processed, the healthier it is.

When you’re reading labels, anything with the word syrup or sweetener (or ending in –ose) is a sugar. Some other sugars and sugar derivatives to watch for are maltodextrin or dextrin, sorghum, brown rice syrup, agave nectar, treacle, xylose, fruit juice concentrate, and dehydrated cane juice.

Have you reduced your intake of HFCS?

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4 Must-Try Outdoor Activities

August 1, 2011 by

outdoor fitnessExercise can be a dirty word, so we prefer to talk about being active. When you’re active, you’re doing things you enjoy, so it doesn’t feel like a chore. During the summer, you have a wide range of outdoor options to have fun, keep your weight down, elevate your mood, and get some fresh air. We’ve discovered a few outdoor activities you might like to try . . .

Kayaking

A highly enjoyable water sport, kayaking is similar to canoeing, but a kayak typically has a closed deck. The kayaker sits with legs in front and uses a double-bladed paddle. Any body of water, from a river to an ocean, is suitable for kayaking. If you like excitement, kayaking down swift-moving rivers, waterfalls, and rapids—also known as whitewater kayaking—is for you.

Kayaking works most of the muscles of the body, especially the torso and arms. You can certainly purchase everything you need to kayak, but kayaking companies will also outfit you on a rental basis.

Surfing

Another water sport, surfing has always been synonymous with ocean waves, but it can be done anywhere waves occur, such as lakes or rivers. The surfer rides a surfboard, a 5-foot or longer flat platform, and maneuvers the board toward a wave hoping it will carry him or her forward, called catching the wave. Once the surfer has caught the wave, he or she stands up on the board to ride the wave. Surfing takes patience and practice.

Surfing works all the major muscle groups, especially the muscles of your upper body while catching the wave, and the muscles of your core, legs, and buttocks while riding the wave. The only equipment you need is a surfboard, which may be purchased or rented.

Paddleboarding

Similar to surfing, paddleboarders ride a board, but instead of catching waves far from shore, the rider stays nearer to shore, sits or kneels on the board, and uses a swimming motion or an oar to move the board. Variations including paddle surfing and doing yoga on the paddleboard make this sport fun and accessible for almost anyone.

Like kayaking and surfing, paddleboarding is a full-body workout and is an excellent cardiovascular activity. Paddleboards tend to be longer than most surfboards, up to 15 feet or more, and can be purchased or rented.

Hiking

For those who prefer dry land or exploring, hiking offers a fun way to stay active and see the outdoors. Most serious hikers are environmentally conscious, and they walk trails in mountainous or hilly areas. Hikers receive a double benefit: exhilarating activity and incredible views. Many people get away from the hustle and bustle of their lives by hiking, and they enjoy the peace of being one with nature.

Hiking works most major muscle groups, and the higher hikers climb, the better workout they get. Equipment is simple: good hiking boots, thick socks, protective clothing, and a backpack stocked with food, water, a compass, and a map of the area. If the hike is going to be longer than a few hours or in areas without trails, the hikers should have other essentials such as a knife, fire starter, flashlight, and GPS device.

Have you tried any of these activities, and did you enjoy them? Any tips for the rest of us?

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Low-Fat Ways to Spice up Any Dish

July 22, 2011 by

low-fat dishesOne criticism of low-fat diets is boredom and blandness, because fat adds flavor to meals. Spices and condiments can add all the flavor you want without adding extra calories or contributing to health issues.

When using spices, don’t be afraid to experiment. One way to know if a spice is right for your dish is to do the sniff test. Smell the spice, and you’ll be able to tell right away if it’s right for the meal you’re planning. We’ve searched our spice rack to bring you some fresh ideas to create new flavors without fat.

Meat and poultry

Even low-fat cuts of meat benefit from thoughtful use of spices. Try tenderizing and then marinating your meat overnight before cooking. You can find plenty of commercial marinades in a variety of flavors, but some have high fructose corn syrup or excess sodium, so be sure to read all labels. Try using steak sauce, beer, wine, soy sauce, or fruit juice. Marinade recipes abound online and provide variety.

Spice and seasoning blends such as Mrs. Dash, Nature’s Seasons, and seasoned salt and pepper take a simple cut of meat or poultry and make it taste like a gourmet masterpiece. Instead of simply sprinkling the spice, try rubbing it into the meat directly. Single spices that pack a flavor punch include garlic, dill, sage, rosemary, and cinnamon. You can also add vegetables during cooking, such as mushrooms and onions.

Seafood

Lemon pepper and fresh-squeezed citrus fruit enhance seafood, as do low-sugar, low-fat tartar sauce and cocktail sauce. Most spice companies produce spice blends specifically for seafood, and for a real treat, add a little parmesan before baking.

Vegetables

Veggies are an important staple of a low-fat diet because of their fiber and low calorie count. Spice blends are delicious on vegetables, and some spices that add a unique flavor include marjoram, nutmeg, onion, and cinnamon. Think outside the box when using spices. Perhaps an apple pie or pumpkin pie spice would work with squash. Instead of butter and sour cream for baked potatoes, try some low-fat plain yogurt with chives, salt, and fresh-ground pepper.

Be sure to keep an eye on sodium, high-fructose corn syrup, and hydrogenated fat when you’re spicing up your food. The main rule in using spices is that there is no right or wrong. Use the spices you like in combinations that make sense to you. You never know what delicious spice blends you’ll create.

Do you have any low-fat ways to spice up a dish? We’d love to hear about them in our comments section!

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Tricks to Enjoy Yummy Beers and Wine without Packing on the Pounds

July 11, 2011 by

light alcoholWhen you’re watching your weight, one of the first things you normally reduce or eliminate is alcohol. While drinking too much can cause weight gain and other issues, moderate consumption of alcohol is good for your heart. You don’t need to deprive yourself to keep your weight down and stay healthy—you just need to do a little planning.

Often, small changes are all you need to make your favorite drinks healthier. For example, if you enjoy beer, you might like the new low-calorie and low-carb light beers. Most of the domestic beer makers have low-calorie options, such as Budweiser Select, Michelob Ultra, Miller Genuine Draft 64, and Aspen Edge. These beers vary in alcohol content.

If you prefer wine, lighter whites such as Chardonnay, Pinot Noir, and Chablis tend to be lower in calories than reds. White Zinfandel is also a good choice. Sweet dessert wines such as Port and Madeira contain high levels of sugar and alcohol and are high in calories.

The calories in mixed drinks and cocktails often come from the mixers you choose. While sweet liqueurs such as crème de menthe are high in calories by themselves, if you add high-calorie juices or cream, you can go from 100 calories to over 500 in no time. If you choose a drink that combines several types of alcohol, the calories will also climb.

The simpler the drink, the better. An average shot of 80-proof alcohol is around 100 calories before you add anything. Asking for diet soda pop, water, or diet tonic will help keep your calorie count down. Gin and tonic, rum and diet coke, and whiskey and water may not be very exciting, but their calorie counts are low. You could opt for shots of liqueur or flavored vodka, or order them on the rocks.

Some drinks have spawned their own low-calorie versions. For example, a skinny margarita leaves out the syrupy mix of the regular margarita. Ordering the regular-sized margarita instead of the fishbowl-sized margarita will help your weight stay where you want it. Some super-sized drinks can have 1,000 calories or more.

To reduce your consumption of alcohol and related calories, consider drinking a glass of water or simple mocktail between drinks, and skip the munchies at the bar. After a few drinks, your inhibitions are low, which also affects your resolve to watch yourself. If you know you’re going out one night, skip snacks or eat light during the day to save up calories for later. Eat before you go out so you aren’t tempted to eat high-calorie bar snacks.

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Is Seafood on Your Menu at Home? 5 Reasons It Should Be

July 8, 2011 by

seafoodSeafood is one of the healthiest foods you can eat and is full of good fat, vitamins, and minerals. Some species of seafood, such as shellfish, have unfairly earned a reputation as an unhealthy food. Nothing could be farther from the truth. Shellfish are a good low-fat source of protein, and except for shrimp, are low in cholesterol. People in Nordic countries and in Asia who eat high levels of fish live longer and are healthier than the rest of the world. They have lower rates of certain cancers, such as breast, pancreas, lung, and colon.

For best results, eat fish at least twice a week to receive the highest level of benefits.

Fish is one of the best heart-healthy foods.

The Omega-3 fats found in fatty fish such as salmon, trout, herring, and tuna are polyunsaturated, which protect against heart disease by lowering cholesterol and triglycerides. Fish reduces blood clotting, which lowers the risk of heart attack and stroke. The fats also keep arteries elastic, which reduces blood pressure and coronary disease.

Fish oil reduces inflammation.

Inflammation plays a role in various diseases, such as arthritis, diabetes, fibromyalgia, and hypertension. In fact, most autoimmune diseases and many chronic disorders have been linked to inflammation, which is caused by poor diet, environmental toxicity, and stress. Omega-3 fatty acids reduce inflammation and help treat or prevent these diseases.

Seafood has high levels of essential vitamins and minerals.

Eating a variety of seafood gives you a full range of vitamins and minerals. Oysters are a good source of vitamins A, B, and D, magnesium, and calcium, and crab, shrimp, clams, and mussels are high in zinc and iron. These nutrients ensure good eyesight and healthy muscles and skin.

Fatty acids in fish keep your brain healthy.

Omega-3 fatty acids increase blood flow to the brain and prevent Alzheimer’s disease and dementia. Children who consume seafood tend to perform better in school, and the incidence of depression tends to be lower in those who eat seafood.

Omega-3s keep kids healthy and strong.

Pregnant women who eat a variety of seafood tend to have full-term, healthy babies with lower rates of asthma. Doctors believe that fish oils control allergens in the body. Even if a woman doesn’t eat seafood during pregnancy, the allergy control benefit occurs if the child consumes fish oil daily.

As with any food, the fresher the seafood, the better. There is a chance of mercury contamination in some fish, but the benefits outweigh the risks. To reduce mercury, choose fish that is wild caught, and eat fish lower on the food chain, such as sardines and herring. Predatory fish, such as swordfish and mackerel, will have the highest levels of mercury because they eat the smaller fish, so mercury builds up in the larger fish’s body.

What is your favorite fish?

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Essential Vitamins for Your Health

July 4, 2011 by

vitaminsYou’ve heard about essential vitamins all your life, from health classes to discussions on news and talk shows. Depending on which stage of life you’re in, your vitamin needs may vary, and a deficiency in any single vitamin can cause health issues.

Vitamins are chemicals that aid specific functions in your body. They play a major role inside your cells, and to be healthy you need optimal levels of each vitamin. Except for Vitamin D, which your body can make from sunshine, you need food or supplements to provide the full range of vitamins. Check with your doctor before supplementing. Following is a list of vitamins and their functions in the body.

Beta-carotene converts to vitamin A and keeps eyes, bones, skin, and tissue healthy and strong. Green leafy vegetables and orange-colored foods such as carrots and cantaloupe are high in beta-carotene.

Beta-carotene is part of the antioxidant group, which helps protect cells from unstable molecules in the body called free radicals. Other antioxidants include lycopene, found in tomatoes, and vitamin C.

Vitamin B6 aids in brain function, memory, and metabolism, while vitamin B12 helps cells divide normally. Vegetarians commonly have low levels of B12, as it is found only in animal sources such as eggs, meat, and cheese. Good sources of B6 include bananas, seeds, and beans.

Folic acid, or vitamin B9, is especially important for women of childbearing age because it reduces the risk of birth defects. Food sources of folic acid include dark green vegetables, melons, beans, and eggs. If you smoke, drink significant amounts of alcohol, or use oral contraceptives, a folic acid supplement will help maintain optimal levels in your blood.

Vitamin C helps produce red blood cells and heal the body. Many fruits and vegetables contain some vitamin C, but citrus fruits, peppers, broccoli, and tomatoes are especially high. If you tend to have high levels of stress, you’ll want to eat plenty of foods with vitamin C, or supplement it, because stress depletes vitamin C levels.

Vitamin D keeps bones strong by regulating calcium and phosphorus levels. Sunlight is the most effective way to help your body make vitamin D. Exposing as much skin as possible to the sun (without sunscreen) for 10–15 minutes several times a week will activate vitamin D production. During the winter, or any time you can’t get sunlight, taking cod liver oil is a good source of vitamin D. Carlson’s makes a pleasant tasting oil that can be found in health food stores or online.

Vitamin E maintains cell membranes and red blood cells. Nuts and seeds, cod-liver oil, and wheat germ are good sources of E.

Vitamin K promotes normal blood clotting and maintains strong bones in older people. Green leafy vegetables and fish oil are good sources.

Eating a variety of whole, fresh food is the best way to get the full spectrum of vitamins, but taking a supplement is a good nutrient insurance plan. Keep in mind that the more colorfully you eat, the more vitamins you’ll get. Eat at least five servings a day or orange, yellow, purple, green, and red fruits and vegetables. The nutrients give foods their colors.

What vitamins do you take and suggest for others?

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Step Two in Quitting Smoking: Pick a Time to Stop

June 27, 2011 by

quit smokingIf you’ve read the First Step in Quitting Smoking post, (link to first smoking post) you know why you want to quit. Now it’s time to take that step and do it.

Have you decided how you want to quit? You have several options, including pharmaceutical aids such as nicotine replacement therapy or Chantix, hypnotherapy, laser therapy, a telephone quitline, and cold turkey. Any of these methods can work, but only you know what is likely to work for you, based on your previous quit attempts. If you’re not sure which way you want to go, call your state’s quitline, or talk to your doctor.

Once you’ve decided how and why you want to do it, when are you going to do it? If you wait for the perfect time, it may never come. On the other hand, most smokers can remember a time when their minds or bodies were screaming it was time to quit, and they ignored those signals. If a signal comes to you in the middle of the night or while you’re driving home, get rid of those cigarettes immediately, and let that signal be the first moment of your quit.

There’s a reason your mind and body are telling you to quit at that moment—don’t ignore it.

Should you set a quit date?

If you call a quitline, they will ask you to set a quit date so you’ll commit to quitting. Some people question whether that is a good idea. The answer to that is, “it depends.” For some people, having a date is the first goal of their quit plan. They have time to prepare themselves and others for their quit. They can rid the house and car of all smoking paraphernalia, buy any pharmaceutical aids they need, and decide beforehand how to avoid and deal with cravings.

Some ex-smokers swear that picking a quit date wouldn’t have worked for them because it would have added even more stress to the process of quitting. Some people feel a sense of failure if they miss the quit date. Others use the quit date as an excuse to avoid quitting. They’ll set a quit date two weeks away, then as the date approaches, they move it back another two weeks. They tell themselves they need more time to plan, when they need to take action instead.

In the end, you have to decide what will work for you. In the end, it doesn’t matter if you quit on the first or the fifth of the month—you need to quit, and the time is now. If planning your life typically makes you more successful, pick a quit date, but don’t stretch it out more than two weeks. If setting a quit date will make you put off quitting, or if you feel motivated to do it now, seize the moment and get rid of the cigarettes.

Has setting a quit date ever worked for you? Why or why not?

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How to Log Your Workouts and Food Intake

June 22, 2011 by

Nutrition FactsAfter you’ve chosen a method to log your workouts and food intake, it’s time to get started tracking your progress.

Keeping records is a vital part of being accountable to yourself and staying on track. You’ll see your progress every day, week, and month, so you can celebrate your accomplishments. If your program needs changes, or if you’re having trouble in a particular area, your log will alert you right away. The following tips will help you easily track your journey to a healthier you.

Have a realistic goal, and write it down.

Before you begin your program, set your goals in writing. One way to set effective goals is to use the acronym SMART: specific, measurable, attainable, realistic, and time framed. What is realistic and attainable for you? Maybe returning to your weight at age 16 isn’t realistic, but returning to your weight at age 25 is. If you’re just starting a health program and have been inactive for a while, a triathlon may not happen this year—but would be a realistic goal for next year.

When you’ve decided on a goal, log it on your tracking tool. The simple act of writing it down sets it in your mind.

Plan your meals and workouts, and log them.

Setting and keeping a workout schedule and meal plan help you stay on track. The rigidity of the schedule is up to you. You may wish to be very specific and write out a menu and exercise plan every week, or you may simply block out exercise time and decide that day which activity to do. You may want to experiment to see what works well for you.

When you log your workouts, be as specific as you can. Note which machines you used at the gym and for how long, how many reps you did at which weight, or how many miles you walked.

Record not just actions, but also feelings.

When you’re trying to exercise and eat right, your feelings play a major role in your motivation to stick to your program. If you stray from your plan, it’s often because of negative emotions. If you can track those feelings, you can identify when they are likely to occur and plan accordingly.

Use logs to motivate, not discourage.

It’s common to feel discouraged if the scale doesn’t budge or you don’t see any progress. Don’t let it discourage you. It’s common to hit the occasional plateau, which is your body’s way of getting ready to move to the next level of weight loss or to that next exercise goal. Keep going and recording everything, and you’ll hit that next target before you know it. Take pleasure in other numbers, such as your dress size and your blood pressure.

Remember that each day is just that: one day.

You may not hit all your goals each day, and that’s OK. Life happens. The key is to keep a one-day slip limited to that day, and get back on track the next day.

Food intake and workout logs help you to see and understand your behavior, and remind you of your commitment to health. Daily tracking is essential for staying true to yourself and your healthy plan. When you have a system in place for tracking, your results are greatly improved.

How has your healthy progress improved by using tracking tools?

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5 Ways to Avoid Diabetes

June 20, 2011 by

diabetesType 2 Diabetes is one of the most prevalent serious diseases in the United States. Diabetes is responsible for a range of complications, such as blindness, amputation, kidney failure, stroke, and heart disease. The American Diabetes Association estimated that diabetes contributed to over 230,000 deaths in 2007.

Type 2 Diabetes is a chronic metabolic disease caused by insulin resistance. When we digest food, glucose (sugar) enters the bloodstream to be carried to the cells of the body. The pancreas secretes an appropriate level of insulin to help the glucose enter the cells, much like a key fits a lock. High levels of glucose require the pancreas to secrete high levels of insulin.

If there are prolonged levels of high glucose, sometimes the cells become resistant to insulin and the glucose cannot leave the bloodstream, which in turn prompts the pancreas to secrete even more insulin. These elevated blood glucose levels are the cause of Type 2 diabetes.

While being overweight or having a family history of diabetes may raise your risk of developing diabetes, it is preventable with knowledge and just a few lifestyle changes.

Check your glucose and your family history.

Insulin resistance can progress to full-blown diabetes with no warning, so if you’re over age 45, it’s a good idea to go to the doctor at least once a year and have your glucose levels checked. If you have a family history of diabetes, glucose checks should start no later than age 40.

Watch your diet.

Healthy eating is one of the best ways to ward off insulin resistance and diabetes. Eat more fresh fruits and vegetables, and minimize your intake of junk and snack foods. Avoid high-fructose corn syrup and partially hydrogenated oils, and minimize sugary drinks and soda. Choose whole grains such as oats, barley, and wild rice, and buy leaner meat, such as turkey, bison, and fish.

Become a label reader and study the ingredients in the foods you eat. The more real food you can eat, the better. Buy less processed food, and if the label shows ingredients you can’t pronounce, reconsider buying that food.

Do some kind of physical activity every day.

Exercise helps keep your blood glucose low, reduces your risk for diabetes, and keeps your heart and lungs healthy. You don’t have to run 20 miles a day to reap the benefits of daily physical activity, but you do need to move. The key is to do something you enjoy every day, whether it’s playing tennis, walking the dog, or dancing.

Maintain a healthy weight.

Being overweight increases your Type 2 diabetes risk, as well as the risks of heart disease and stroke. Even a small weight loss of 10 or 15 pounds can reduce your risk. Follow the dietary and exercise recommendations above, and set realistic goals for weight loss. Every small step takes you closer to your goal, so keep going even if you get frustrated. Find a support system to help you stay on track.

Stop smoking.

Smoking raises your blood glucose levels and contributes to insulin resistance. This is why people who smoke often aren’t hungry. To stop smoking, call your state’s tobacco quit line. In addition to valuable coaching help to quit, many states offer free or low-cost aids such as nicotine patches and gum. Keep in mind that once you stop smoking, not only does your risk for diabetes go down, but your risks of heart disease, stroke, and cancer are also reduced.

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