Tag Archives: fat

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,, 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).”

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


Vitamin B6


Pantothenic Acid







…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,,  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,”, 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),

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,

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Posted by on April 19, 2015 in Uncategorized


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“Kids Eat Right” is Wrong!

Image result for kids eat right kraft

Raise your hand if you see the irony and blatant hypocrisy of the Academy of Nutrition and Dietetics (AND) lending their “Kids Eat Right” logo for Kraft to slap on the label of their processed cheese singles “product”.  You may have seen the buzz this week,

Last week new research shed light on what happens when you implicitly trust big pharma. My blog focused on the popularity of statins and how current research may explain why they (one of the most popular categories of cholesterol lowering medications) should NOT be so popular,

This week it is the Academy of Nutrition and Dietetics has crossed the line and this is not the first time.  The AND is an organization that proclaims its mission is to empower members to be food and nutrition leaders” and its vision to “optimize the nation’s health through food and nutrition”. I personally and professionally see so many things wrong with these positions when they team up (accept monetary funding) with companies { Abbott Nutrition (Ensure, Glucerna and many more unhealthy products), The Coca-Cola Company, PepsiCo, Unilever} including Kraft cheese singles, that do not reflect the groups health mission.

I believe real cheese should be part of a healthy diet. Yet I would be questioned and likely ostracized by AND about the type of fat (saturated; and sodium ( content of my recommendations. You may already have heard their message or position on low fat diary and other fat foods:

  • “The Academy recommends a food-based approach through a diet that includes regular consumption of fatty fish, nuts and seeds, lean meats and poultry, low-fat dairy products, vegetables, fruits, whole grains, and legumes.”
  • “Reduce excessive sodium consumption by setting federal standards for the amount of salt that food manufacturers…can add to their products, since the vast majority of people’s sodium intake comes from salt that companies put in prepared meals and processed foods. The goal is to make it easier for consumers to eat lower, healthier amounts of salt.”

AND publically announces, “Government agencies, health professionals and the food industry need to work together to help consumers reduce their sodium intake. ADA offers ideas for lowering salt consumption:

  • Eat fresh fruits and vegetables, most of which contain little sodium.
  • Check food labels for terms like low sodium, very low sodium or sodium free.

Shame on you AND! Kraft Singles is a cheese “product” and not even real cheese,” It cannot be called cheese because less than 51% of it is actually cheese. The rest is composed of other ingredients.”

What this group is doing is sending inconsistent public messages. The public health epidemics of obesity, diabetes and many more medical conditions that plague us rest on your shoulders as  consumers are mislead to believe that the bold, colorful, eye-catching “Kids Eat Right” logo on a packaged unhealthy food goes against everything you believe.

The Eat Right Kids logo is not on a low sodium product. It is not on a fresh vegetable (Kale is naturally low in fat, has 100 mg calcium/cup and is loaded with vitamins/minerals and fiber) or a food known to be low in fat, let alone saturated fat.

Kraft says the logo “identifies the brand as a proud supporter of Kids Eat Right.” NO IT DOES NOT. Nowhere does it make claim to “support the Kids Eat Right program”.

Kari Ryan, Kraft’s director of nutrition, science, and regulatory affairs,  “is singing the calcium content is high in cheese and this is healthy for you message”.

It is no wonder this country is in such a “health mess”. AND public marketing and outreach is as big as the ginormous budget it gets from advertisers. “Advertising with the Academy is a great way for organizations to target a diverse audience of members who are the world’s acknowledged leaders in providing food- and nutrition-related health information and services.”

Registered dietitians have complained about the disreputable behavior with little success,

So I ask you to raise your hands if you are tired of being taken by food and pharma companies. Take a stand on this unethical and, in my opinion, criminal behavior by the AND party players. Be an educated consumer and make food purchases and health choices wisely.


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Extra, Extra, Read All About It: A Twist in Fate for Fat!

Image result for newspaper

Nutritional advice is anything but consistent. Fat phobia has been ingrained (LOL) in our minds over the years but recently it seems the headlines contradict all that:

  • “Fat Is Key To Your Survival”
  • “Butter Isn’t Bad For You After All”

While these headlines might be shocking to some, there are an estimated “30 million people in the U.S. following some sort of diet that restricts carbohydrates” who have experienced the powerful benefits of this way of eating (WOE).  Most low carb plans are higher in healthy fats that help fat burning, starve cancer and boost heart health. It is about time. In my opinion, there have been many people whose nutritional needs have been neglected and improperly treated because of selfish or stubborn spin doctors who refused to accept the truth.

It is good news that reports like these are making headway into the consumer spotlight so that people can make educated decisions based on both sides of the nutrition coin instead of a one-sided agenda.

No matter what diet you choose to follow these headlines may be hard to swallow:

“Investigation reveals network of links between public health scientists and sugar industry”  “Public health scientists and a government committee working on nutritional advice receive funding from the very companies (Nestle, Cocoa-cola, Pepsi, Kellogg’s, Glaxo SmithKline and Weight Watchers International) whose products are widely held to be responsible for the obesity crisis.”

I guess not too surprising if you believe that money, politics go hand in hand. But what is actually pretty scary is an article posted by Reuters,, claiming that the dietary guidelines set forth for Americans and Britons may not be grounded in objective science. The health message seems to be twisted to fit their own purse, uh I mean purpose.

The study mentioned and published in the Open Heart journal said, “national advice on fat consumption, recommended reducing overall dietary fat consumption to 30 percent of total intake and limiting saturated fat to around 10 percent,  issued to millions of Britons and Americans in 1977 and 1983 lacked any solid trial evidence to back it up”.

Co-authors, Zoe Harcombe of the University of the West of Scotland and James DiNicolantonio of the Saint Luke’s Mid America Heart Institute analyzed the trials used for the guidelines and found, “the research was flawed, failed to take into account the totality of the evidence and the guidelines were inconsistent with the evidence,” saying it seemed “incomprehensible that this dietary advice was given to millions of Americans and Britons.”

Even the Harvard School of Public Health has weighed in with results of a study that were published study in the Journal of the American Medical Association. “Women assigned to eating a low-fat diet for eight years did not appear to gain protection against breast cancer, colorectal cancer, or cardiovascular disease. And after eight years, their weights were generally the same as those of women following their usual diets,”

My main purpose for this blog is to help those who fall victim to nutrition advice they think is good but need an eye opener to make better food choices.

There is so much riffraff being spewed all over the place. Use your senses, common sense included. Do not follow any nutrition advice blindly, use your eyes to read labels. Feel your body signals and learn to follow them. If you are hungry an hour after a meal, that meal is not for you. Taste your food and let it satisfy you, there is no need to overeat. A meal should tide you over for a few hours. Real food with real fat tastes good (avocado, butter, mayonnaise) enjoy eating instead of getting used to “fat free” cardboard foods.

Don’t give up your health to any marketing company, governmental agency or even healthcare specialist. Research, marketing and the government all have their places in your decision-making but they should not ultimately dictate your personal eating decision. Be an educated health consumer because you are your best advocate. Do what is best for you.

There will be many headlines touting miraculous and even scientific validation by spin doctors in what is considered trusted nutrition circles. Beware!


Posted by on February 16, 2015 in NUTRITION GUIDELINES


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Fat Loss Is Just A Breath Away


It is easier to grasp the concept of gaining fat than understand the rationale behind fat loss. Explaining it sounds easy right. If you eat more food than your body needs, it gets bigger, you gain weight. This formula can work for building muscle too.

A popular analogy that many of you may have heard goes something like this, “you might as well glue that hot fudge sundae directly on to your hips”. We know that is not exactly how it works but “you get the picture”. The more you eat, the more you weigh.

Based on genetics, we may be able to predict where some of that extra fat might plant itself, the gut, the arms or legs. But once you are carrying extra weight and you lose it, what happens to it? Where does it go?

Some people think it leaves the body with the rest of the body’s waste and is flushed away. Others may tell you that fat is burned and leaves your body via sweat. Many experts will say that fat burned is fat converted to energy and  then “lost” as heat. While there is some truth to all this, these explanations do not fully answer the question, Where does the fat go when it is burned?

In order to answer this, you should know that fat is made up of carbon, hydrogen and oxygen. When the bonds that bind these elements are broken fat is burned,

80% of fat is lost via carbon dioxide (CO2=carbon and oxygen) through breathing.

20% of the fat is lost as water (H20=hydrogen and oxygen) in urine or through sweat.

Thank you Dr. Eric Westman for confirming this scientific fact. He compares fat burning to a burning candle. As the flame heats the candle, it becomes smaller similar to how body fat is burned. Body fat is mostly lost to the air we breathe and slowly we become smaller.

This chemical reaction may also explain why one may get funky breath when fat is burned as the primary source of energy for those following a very low carbohydrare ketogenic diet.

As fat is burned at a much higher more dense rate when in ketosis as compared with fat loss on a low fat diet, the oxidation of fat and ketones released via the breath (a sign of fat burning) will be more prominent. If you need to battle the bad breath beast, you may want to try these suggestions, Just be assured that keto-breath may resolve itself after a couple of weeks.

So consider yourself in the know now. You now know what actually happens to fat when it is burned. Losing your fat is but a breath away.

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Posted by on January 26, 2015 in weight loss


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