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7 High Fat, Fat Fighting Foods

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Despite being an essential nutrient and active in brain, nerve, bowel and heart  health just to name a few, fat is unfortunately feared.

Fat is found naturally in vegetable, dairy and protein foods and provides many nutritional benefits. These foods should be consumed daily:

  1. Avocado– You may know avocados contain fat and fiber which help keep you full, but did you know Avocado contains mannoheptulose, a sugar that has been linked to lowering insulin release and enhances calcium absorption, both calcium and lower insulin levels can contribute to fat loss.
  2. Coconut-Coconut contains medium chain triglycerides (MCT) which speed up metabolism. In a study published in The American Journal Of Clinical Nutrition, http://www.ncbi.nlm.nih.gov/pubmed/18326600, coconut oil seems to promote more weight and fat loss than olive oil. Yes, saturated fat coconut oil produced better weight loss than “healthy”olive oil.
  3. Greek yogurt-contains more protein than regular yogurt so it is a more balanced food that has less appetite stimulating sugar than regular yogurt. Regardless of this, weight loss studies link its calcium content to fueling fat loss. Results from a University of Tennessee study shows that dieters who ate three servings of yogurt a day lost 22% more weight, 61% more body fat and maintained lean muscle than dieters who ate less calcium.
  4. Eggs- The real truth is that eggs are “eggs”ellent foods. Are you egg phobic? You should know in a study entitled, ” Egg Breakfast Enhances Weight Loss”. Participants eating eggs had a 61% greater reduction in body mass index (BMI), a 65% greater weight loss, a 34% greater reduction in waist circumference and a 16% greater reduction in percent body fat over those who ate fat-free bagels.
  5. Chocolate- What more do I have to say? There is research (“Chocolate Association Between More Frequent Chocolate Consumption and Lower Body Mass Index” Beatrice A. Golomb, MD, PhD; Sabrina Koperski, BS; Halbert L. White, PhD Arch Intern Med. 2012;172(6):519-521) suggesting that people who ate chocolate twice a week and exercised an average of 3 times a week tended to have a lower BMI. Warning: Do not eat milk or dark chocolate that contains tons of sugar. I suggest 85-90% dark cocoa chocolate that has minimal carbs and sugar.
  6. Grass Fed Beef (contains twice as much omega 3 and 3-5 times as much conjugated linoleic acid (CLA) than regular beef)– CLA is a fatty acid linked to improved insulin function, fat loss and lean muscle preservation according to this study:  Eyjolfson V, Spriet LL, Dyck DJ. “Conjugated linoleic acid improves insulin sensitivity in young, sedentary humans.” Med Sci Sports Exerc. 2004;36:814-20. There is even a study from University of Wisconsin that shows beef helps to prevent weight re-gain after losing weight. Additional sources of CLA include turkey, lamb, buffalo, egg yolks and cottage cheese.
  7. Butter-Saturated fat is not as detrimental to health as once thought. It is so much healthier than man-made margarine. The CLA, short- and medium-chain fatty acids in butter can contribute to weight loss. Real butter is loaded with vitamins (vitamin A, D, E, K2) and minerals (selenium, iodine, manganese, chromium, zinc, copper).

Eat foods that naturally contain fat and cut fat free commercially prepared foods from your diet. Focus on nutrients. More healthy fat means more nutrition, more taste and better health.

 

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5 Dirty Little Cellulite Secrets

Image result for image cellulite

Cellulite is a term used to describe fat deposits under the skin that look like cottage cheese, hail damage or an orange peel but no matter what the name is it is not pretty! Cottage cheese thighs affects ninety percent of women (heavy and thin) and only 10% of men.  You can thank the process and amount of fat storage and hormones for the difference.

5 Dirty Little Secrets That Cause Cellulite:

  1. Diet: Excess intake of calories, carbohydrates and fat, salt, and estrogen antagonists like soy and bisphenol-A and not drinking enough water.
  2. Lack of circulation: Exercise gets blood to body parts by keeping blood vessels open, this is important because oxygen and nutrients are delivered to body tissue to keep it strong. Constricted blood vessels tend to lose its function leading to spider veins and cellulite.
  3. Unbalanced estrogen: Excess estrogen stores fat but too little estrogen constricts blood vessels that decrease circulation making fat cells get bigger. So estrogen and hormonal balance is the key.
  4. Lack of collagen: “After age 30 we start to lose 1.5% of our natural collagen stores each year. By age 40 when most people start to notice hormonal and body changes, the body has already lost approximately 15% of its natural collagen stores,” http://www.drvenessa.com/dr-venessa-difference/collagen/. Less skin collagen (A natural type of protein in the body that forms the connective tissues holding the skin together giving it a smooth firm appearance.) allows fat to poke outwards towards the skin making it uneven and dimple.
  5. Genetics and fat storage: You should have picked different parents, lol but you can’t    do anything about this so why not laugh? There are certain body areas that have more layers of fat (women are wired to carry more fat on the hips and thighs for child  bearing and triceps, hips, buttocks, thighs). The more fat, the more fat receptors.         There are alpha adrenergic receptors (stimulate fat) and beta receptors (break down   fat). Unfortunately for women, “for every one beta receptor, there are nine alpha         receptors,” http://www.scientificamerican.com/article/is-cellulite-forever/.

Lotions, creams, snake oils don’t work and neither do the lasers, injections and whatever other magic concoctions are out there. If you are absolutely obsessed with your dimples give this a read, “Why Do I Have Cellulite?, https://www.girlsgonestrong.com/why-do-i-have-cellulite/,” written by a colleague, Cassandra Forsythe, PhD, RD. She is the author of two popular nationally publicized books for women, “The New Rules of Lifting for Women”, and “Women’s Health Perfect Body Diet”.

“Treat” Cellulite with:

  1. Good food and drink: Nourish skin on the inside with water and avoid the items mentioned in diet above. Use a collagen supplement, see above link, and Hyaluronic acid
  2. Microneedling: Helps stimulate natural collagen production, http://www.smartskincare.com/treatments/noninvasive/skin-needling.html
  3. Weight training and being active
  4. Hormone balance

Cottage cheese thighs are nobody’s friend. While it may be near impossible to completely get rid of cellulite, it certainly is not a waste of time to try these skin supporting tips. You can make improvements in your skin’s health and appearance.

 

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Food Politics Victimize Natural Trans Fats: Vaccenic acid (VA) and Conjugated Linoleic Acid (CLA )

Conjugated linoleic acid - Dr. Axe

Photo from: http://draxe.com/conjugated-linoleic-acid/. Read what Dr. Axe says about   CLA,  “reducing body fat in obese patients, a dose of 1.8 to 7 grams per day has been used successfully. But amounts on the smaller side of that range might be plenty, since some research shows that greater than 3.4 grams per day doesn’t seem to offer any additional benefits”.

You should care. You should care about food politics and its effects on how you fuel your body. What you eat is your choice. Be an educated food consumer, not a victim.

GMO, BPA, pesticides, hormones, whether you are involved in food politics (The political side of food production, control, regulation, inspection, distribution and consumption. Food politics can be affected by the ethical, cultural, medical and environmental disputes concerning proper farming, agricultural and retailing methods and regulations.) or not, food politics boils down to big business and big money, not healthy eating, http://www.humansarenotbroken.com/the-sleazy-story-of-cereals-success/. Here is a list and description of the larger agribusiness companies: Monsanto, Cargill, Dupont, Land O lakes and Bayer crop, http://www.nationofchange.org/10-companies-controlling-world-s-seed-supply-1382363748.

These companies have the power to influence health messages. Messages like “eggs raise cholesterol” and “fat is bad for you”, are important. If you hear them often enough you believe them,  so you buy what you believe is healthy and agribusinesses rake in the profits. These loaded health claims that spread misinformation paved the way for the diabesity (Diabetes caused by overweight or obesity) epidemic  by shifting eating bahaviors towards no fat and more grains and convenience foods.

Let’s not make the same mistake continuously.

Read these two examples of information about grains and breakfast cereals:

Which do you believe? How do you make food choices? If you read more of the first message you may believe it or maybe you would just be confused and ignore it and do what is convenient.

Why am I bringing this to your attention? Let’s not make the same mistake of getting caught up in a continuous web of food politics. Food politicking and using general nutrition messages across the board is never in your best interest.

The latest example of this “messaging” is that ALL trans fats are bad. This is not true.

ALL TRANS FATS ARE NOT BAD!  

According to an article published back in 2002 entitled, “Not All trans-Fatty Acids Are Alike: What Consumers May Lose When We Oversimplify Nutrition Facts”, written by  Martha Belury, PhD, RD, there are trans fats that fuel good health and weight loss, http://www.andjrnl.org/article/S0002-8223(02)90341-X/references; yet it is likely you have not heard the message about the health benefits of some trans fats.

Two Healthy Trans Fats are:

  1. Vaccenic Acid (VA): increases the availability of CLA , acts as an anti cancer agent and may help lower heart disease risk. VA makes up about 4 percent of the fatty acids in butter and may “lower total cholesterol by approximately 30 percent, LDL cholesterol by 25 percent, and triglyceride levels by more than 50 percent”, http://www.sciencedaily.com/releases/2008/04/080402152140.htm, and actually increased HDL in rats, http://www.ncbi.nlm.nih.gov/pubmed/25534067.
  2. Conjugated Linoleic Acid: may help regulate fat and improve insulin sensitivity (http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1307498), blood sugar regulation, the immune system and it may protect against cancer, especially breast cancer, http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3942722/.

The major dietary sources of CLA are foods from ruminant animal sources, with about 70% from dairy products and 25% from red meat (i.e. beef, lamb and veal).  These foods generally have CLA levels in the range of 3-7mg/g, http://www.beefnutrition.org/CMDocs/BeefNutrition/Updated%20Materials/Beef%20and%20Health/TransFattyAcids.pdf.

There is no place for natural trans fats, CLA and VA,  in the political trans fat foods are “bad” for you conversation. Do not let a few spoiled commercially created “bad” trans fats steer you away from eating natural foods containing healthy trans fats. Include healthy trans fat foods like beef, lamb, veal, butter and other dairy products into your diet to help improve health and weight loss.

 

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Why Eat Fat? 15 Undeniable Reasons

 

I am sure you have all heard the reasons as to why you should not eat fat. So I have gathered information and am providing reasons why you should eat fat, and saturated fat at that.

For those who manage eating between 5-20% of calories from healthy veggie, cheese, fruit (avocado)…carbs, eating fat will help catapult anti-aging (via the limitation of advanced gylcated end-products), lower heart disease risk, annihilate diabetes and its complications as well as balance any blood sugar or  hormone issue and burn fat faster. If you elect to eat a lot of carbs for example 60-80% calories as carbs, you should minimize fat and may want to reconsider.

Fat nourishes the body and optimizes many body functions. The benefits of eating healthy natural fats from meat, nuts/seeds, butter, olives etc… include assisting cells, organs, hormones and body systems.

Here’s a quick list of 14 health reasons to eat fat:

  1. The Brain– Fats compose 60% of the brain and are essential to brain function, including learning abilities, memory retention and moods. Fats are especially important for pregnant women, since they are integral to fetal brain development.
  2. Cells– Fatty acids help your cells stay flexible and are responsible for building cell membranes.
  3. The Heart– 60% of your heart’s energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm.
  4. Nerves– Fats compose the material that insulates and protects the nerves, isolating electrical impulses and helping to send communication signals.
  5. Lungs– Lung surfactant, which requires a high concentration of saturated fats, enables the lungs to work and keeps them from collapsing.
  6. The Eyes– Fat soluble vitamins are essential to eye function.
  7. Digestion– Fats in a meal slow down the digestion process so the body has more time to absorb nutrients.
  8. Organs– Fats cushion and protect all your internal organs.
  9. Immune System– Fats can aid in reducing inflammation so the immune system remains healthy and functions.
  10. The skin- daily fat consumption can help keep skin moist and prevent wrinkles.
  11. Sex and steroid hormones- are manufactured from fat.
  12. Metabolic hormones-fat will not trigger the release of insulin or counter-regulatory hormonal backlash like carbohydrates and therefore can also help give relief to over- worked organs like the pancreas or liver when large amounts of carbs are consumed.
  13. Satiety-fats keep you full longer by providing a constant level of energy, no need to be hungry.
  14. Fat soluble vitamins (A,D,E,K)- absorption cannot happen or may be limited without fat:
  • Vitamin A keeps your eyes and skin  healthy
  • Vitamin D works to strengthen the immune system, helps in muscle function and involved in strengthening bones
  • Vitamin E neutralizes free radicals
  • Vitamin K is involved in blood clotting

The health benefits are undeniable but you cannot ignore the fact that taste (reason #15)  is another important reason to eat fat; sautéed veggies, a rib-eye steak, coconut or the taste of lobster dipped in real butter are reasons enough to eat fat. The other 14 health reasons mentioned above might just be considered an added bonus.

Why eat fat? Because it is healthy and tastes good, why else?

 
 

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3 Ways Eating Fat Increases Longevity

Clear your mind of “fat-free”, “low-fat” eating and you will live a long healthy life. It is not easy to overcome the low-fat brainwashing we have endured over all these years but it is a necessity for optimal weight, wellness and longevity.

Understanding the causative link between insulin and aging, metabolic health risk factors and weight and their connection with carbohydrates is a much more solid theory utilize than the eat less fat and calories and lose weight for weight loss and better health theory. The calorie theory is a simple math equation that when applied on a piece of paper: weight loss equals fewer calories consumed and more calories burned, seems logical. But, the math is too simplistic for it to hold much value in a complex body system for every unique individual with consideration to a variety of different environmental factors.

Food is in fact a fuel that has so much more value than just providing calories. The value food brings to us goes way beyond the calorie: hormonal fluctuations, cellular damage or regeneration, gut flora, muscle growth and much more.  Therefore, what you put in your mouth has a profound effect on muscle, appetite, digestion, hormones, mental focus and most importantly on quality of life and this is brought to another level as every nutrient is effected by its capacity to be metabolized and absorbed. Food is essential to life and body function, not just providing energy through calories, fat, protein and carbohydrates.

According to Dr. Mercola, http://articles.mercola.com/sites/articles/archive/2014/02/02/ketogenic-diet-health-benefits.aspx, after all these years of shunning fat and the creation of fat phobia, we are learning that fat may work to improve aging markers and extend life through:

  1. Genetics:” In a report published in the August 2013 issue of Cell Reports, scientists discovered that the “mTOR gene” is a significant regulator of the aging process that includesinsulin signaling, cellular metabolism and energy balance —in mice.”
  1. Clinical aging markers: for heart health, appetite regulation and weight.

 Markers of aging were monitored after volunteers  consumed a high fat, low carbohydrate  diet in  2010. “Serum leptin decreased by an average of eight percent, insulin by 48 percent, fasting glucose by 40 percent, triglycerides by nearly eight percent, and free T3 (thyroid hormone) by almost six percent.”

“In fact there is a video of Dr. Peter Attia (a Stanford University trained physician) who used a ketogenic diet to help improve his own health despite a” healthy” lifestyle (what he thought was “eating healthy” and consistent physical activity). For 10 years (long term results), Attia followed an extreme ketogenic diet,  80 percent of his calories came from fat which included lots of coconut oil, grass-pastured butter, organic pastured eggs, avocado, and raw nuts; moderate amounts of protein and only 5 grams of sugar a day.  His approach, proved that a ketogenic diet can make profound improvements in health risk factors, see the chart below.”  An MRI also confirmed that he had lost both body fat and visceral fat (fat found around internal organs associated with greater health risks).”

BEFORE AFTER
Fasting blood sugar 100 75-95
Percentage body fat 25 10
Waist circumference in inches 40 31
Blood pressure 130/85 110/70
LDL 113 88
HDL 31 67
Triglycerides 152 22
Insulin sensitivity Increased by more than 400 percent
  1. Calorie Reduction:

Yes, research has shown that calorie restricted starvation diets can act as an anti-aging strategy by lowering oxidative stress, and insulin levels. High insulin levels contribute to health conditions such as diabetes, metabolic syndrome, heart disease and accelerated aging. The problem with restricting calories is that there is inadequate fuel to nourish your body and it is difficult to function when all you can think about is the food you cannot eat.

Interestingly enough, high fat ketogenic diets can result in the same benefits without having to starve. Lowering carbs to 30-50 grams (fakes the body into thinking it is starving when in fact it is being nourished with nutrient dense foods) will lower insulin and produce similar effects on health markers to help slow down the aging process and improve health.

Afraid to eat fat? I hope not after reading this information. Do you want to improve your quality of life? Eat fat because it does not affect hormones or health in a negative way and will help keep your appetite controlled while supporting an anti-aging process. Eat fat! Foods that are high in fat like steak, lamb, seeds/nuts, avocado, butter, coconut etc…because it tastes good, helps to lower insulin and will help provide greater longevity.

 
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Posted by on August 3, 2015 in antiaging

 

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Top Five “Fat” Superfoods

“Superfood” is a term used to describe foods that are nutrient dense and that may contribute to better health or provide health benefits.  These power foods are natural, not created in a food lab and provide the most nutrient “bang” for the calorie “buck”. They are loaded with vitamins, minerals, co-enzymes, fiber, anti-oxidants or phyto-nutrients.

Typically low fat fruits, vegetables and grains are categorized as superfoods (for example blueberries are considered a superfood because of the health promoting properties they contain: antioxidants, anthocyanins, vitamin C, manganese, and dietary fiber).

My list, contains superfoods that are higher in fat and are not typically considered “super” because of the fat content. Yet, by definition they should not be forgotten on any super food list. These high(er) fat nutrient dense superfoods contribute to optimal health and they should be included in your diet as part of a balanced healthy nutrition plan.

SUPERFOOD #1: Hass Avocado

A fruit also known as the “alligator pear” because of its dark coarse skin, avocado tops the list. Despite its soft creamy texture, half  an avocado contains 6.5g fiber which is more than most other fruits, vegetables or grains. Eighty percent of the calories from avocado comes from fat. So if you take a fat soluble vitamin like vitamin D, an avocado should help with its absorption. This superfruit is dense in other nutrients as well including:

Vitamin A

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Niacin

Vitamin B6

Folate

Pantothenic Acid

Choline

Potassium

Zinc

Copper

Manganese

Selenium

…And there is much much more avocado has to offer as a superfood; it contains phytonutrients like beta-sitosterol (lowers LDL and decreases prostate cancer cell growth, http://www.lifeextension.com/Magazine/2005/6/report_prostate/Page-01),  antioxidants such as lutein (important in eye and heart health) and oleic acid (an abundant monounsaturated fat component of the avocado) which according to a review in Mini Reviews in Medicinal Chemistry entitled “An overview of the modulatory effects of oleic acid in health and disease,” http://www.ncbi.nlm.nih.gov/pubmed/23278117, there are multiple health benefits linked to avocado consumption including reducing inflammation, lowering risk for heart disease and wound healing.

Very recently avocado fat is being investigated as an agent that may be effective at destroying the stem cells of acute myeloid leukemia (AML), http://www.sciencedaily.com/releases/2015/06/150615142715.htm.

Nutritional benefits have also been linked to anti-aging, helping maintain blood sugar levels, lowering chances of neural tube defects for the baby during pregnancy and improving gut and bowel health.

The broad spectrum of nutrients benefiting different health parameters gives this fat filled fruit its Superfood status. Eating an avocado or veggies with some guacamole  everyday is not just delicious but gives you a wide range of nutrients that can contribute to wellness.

Limiting fat can jeopardize good health decisions and interfere with good choices to eat foods like the avocado just because they contain fat. Health conscious decisions should not be solely based on the narrow scope of macronutrient distribution as carbohydrates, fats and protein consumption only scratches the surface of health as a whole and should be considered only as one piece of an intricate health puzzle.

The countdown continues next week…

 

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Why Do I Have Cellulite? Dimples Be Gone!

Women are for the most part extremely hard on themselves. Despite realizing that no one is perfect. Women are relentless at being unhappy with their bodies. Stop it!!!!

Ninety percent of women have cellulite, so it is not a rare sight to see. I am posting “Why Do I Have Cellulite?” written by a colleague, Cassandra Forsythe, PhD, RD. She is the author of two popular nationally publicized books for women, “The New Rules of Lifting for Women”, and “Women’s Health Perfect Body Diet”.

I hope this helps women gain a better understanding of cellulite and changes our perspectives on acceptable body image. It is also my hope that once you read this and do what you can about these “body dimples” whatever the result, set yourself free from the pain, mental anguish and suffering cellulite has caused, move forward and don’t look back.

Cellulite is caused by physical changes in fat cells from gaining weight, hormone fluctuations, what you eat and lack of resistance training. “Lifting heavy weight makes women bulky”…There is nothing farther from the truth. Heavy weight lifting (obviously not when you first start) can help reduce or get rid of cellulite.

This is article is informative and helpful, if you are interested in cellulite and how to get rid of cellulite. Read this to change your life forever, https://www.girlsgonestrong.com/why-do-i-have-cellulite/.

 
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Posted by on April 19, 2015 in Uncategorized

 

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