Category: Fresh and Fit Knowledge

Questioning what we’ve been taught, told and sold

After my last blog on deciphering the different types of fats, I was challenged to question what I have been taught in school for dietetics and told by media and marketing. I actually enjoy looking at other sides and reviewing controversies to see what else is out there and maybe even change my stance on what I once believed to be true, never doubting teachers,scientists or research. I think it is eyeopening and compelling the amount of research and literature out there supporting a truly organic diet that does center around fats from animals. There are health benefits that I am only just beginning to learn about because for so long I had my back turned to them. This is just one of the ways I am questioning food and food production right now. I think it is wonderful to question our teaching, our researchers and most importantly to question the places we are buying our food from. We have all the tools in front of us to make up our minds on what we will eat and therefore what the outcome of our health will be. But you have to  be willing to change your mind and  question marketing and advertisers and people trying to make a buck off you by passing their product off as pure and healthy. These are the people who are cheapening our food supply and getting the best of our integrity by brainwashing us in the most vulnerable way, by tricking us to eat their product.  We can’t just walk blindly into the supermarket and trust any product we put in the cart. We don’t live in that world. No one should control what you eat but you. Ask questions, and never stop.
Some current topics of interest to think about:
Animal Fats–   Video by Weston A. Price Foundation  http://www.westonaprice.org/beginner-videos/traditional-fats-and-sacred-foods-video-by-sarah-pope
Video by Dr. Mercola http://www.youtube.com/watch?v=i9yFDJpeBWA&feature=player_embedded
Genetically Modified Organisms- This is an article on GMO and where the GE Food Act stands as of now. Also, a quick breakdown for those who don’t know.  http://www.guardian.co.uk/commentisfree/2012/jun/13/california-gm-referendum-change-america-food
Grocery store – This is a clip from the documentary Food Inc. http://www.schooltube.com/video/66aa3cbb5d91038dfda3/

 

 

Breaking Down Fat

 

Fat is essential and serves many purposes in our bodies. The difficult task for many people is deciphering between which fats are the good ones to enjoy in your diet and which ones should be limited. Fat provides energy, insulates the body to maintain temperature, pads our internal organs to prevent internal injury while doing recreational hobbies like riding a bike, and is also vital in brain function. Fat is necessary to absorb the fat soluble vitamins A, D,E and K.  Having even small amounts of healthy fat in the diet can contribute greatly to a feeling of satiety, making you feel full. I hope this week’s article will make breaking down the fat in your diet a little easier and help you feel more empowered when choosing food items for your diet.
So just what are the differences between all these fats? We will start with what saturated and unsaturated fats are. To put it simply, the more saturated a fat is the more firmer it will be at room temperature, the more unsaturated a fat is the more liquid it will be at room temperature. Animal fats found in red meat tend to be the most saturated, chicken is somewhere in the middle and vegetable, flower and nut oils are the least saturated.  Luckily, you can usually distinguish these fats just by looking at them. Imagine lard’s texture and density compared with olive oil and it’s liquid-y, runny texture. Saturated fat increases LDL (think lousy) cholesterol and unsaturated fats increase HDL (think healthy) cholesterol. A higher LDL is linked with type two diabetes and cardiovascular disease. This is because LDL increases plaque in your arteries which decreases blood flow to your heart by clogging arteries and may also be linked to heart attacks and strokes. I am not telling you to never enjoy a juicy hamburger or steer clear of  anything with cheese, these foods have their place too. Just try to save them for once in a while and enjoy the best grass fed beef  burger and the less processed cheeses when you do have them. After all, you deserve the best when you do indulge!
Now we will discuss the different fats in these two categories
Trans fats– People are becoming more aware of trans fats and some restaurants even have standards for how much trans fat they are allowed to use. The best way to regulate this for yourself is knowing what trans fats are and what key words to look for when shopping. Trans fats are made by pumping hydrogen into unsaturated fatty acids to make them more solid at room temperature and therefor preserving the food item. This is a factory made process, not one from nature, although some dairy products have very small amounts of naturally occurring trans fat . Once the oil has been hydrogenated it loses it’s health benefits. The composition of a trans-fatty acid is almost identical to a saturated fat and has the same harmful effects on our health. They raise LDL just like a saturated fat because they now are a saturated fat. Trans fats are largely found in fried foods like doughnuts and fried chicken, and also in margarine and packaged foods. Always look on the ingredients label for the words “hydrogenated” or ” partially hydrogenated”. These words indicate Trans-Fat.
Now onto the fats with benefits!
Polyunsaturated Fats–  Essential fatty acids are fatty acids that the body needs but can not create itself, these are fats that we must get by including foods containing them in our diet. These two types are linoleic and linolenic acid. These fatty acids help make up the materials to carry out hormone-like actions in the body, from muscle contraction and relaxation to blood clot formation. When we have deficiencies in these essential fatty acids it can take a serious toll on our organs and cause disorders to the affected areas. One of the best sources for polyunsaturated fats is fish or fish oil. Choose fish that is wild when you can (instead of farmed) because it contains far less toxins and environmental pollutants and more of the heart and brain healthy omega 3 fatty acids. Other sources rich in polyunsaturated fats include, sunflower seeds, walnuts, chia seeds, and flax seed. You can sprinkle these on your morning oatmeal or add to salads to reap the benefits.
Monounsaturated fats – These receive a gold star when it comes to healthy fats to enjoy in your diet. With only one point of saturation, these are the least saturated of all the fats. Mono unsaturated fats are found in avocado, olives and olive oil, and almonds to name a few.
*Fresh and Fit note*
Remember, While poly and mono unsaturated fats have an impressive list of health benefits and should be a part of your daily diet, they are higher in calories, as 1 gram of any fat still contains 9 calories. So remember to look at serving sizes and use oils sparingly.
There is a  product called the Misto I found and bought last Christmas which mists oil onto foods and pans creating a smaller amount on the surface and therefore using a smaller amount of calories. You can even use a spray bottle for oils.

 

The Detox debate

The word “detox” is something that gets misused and misinterpreted very often. Especially lately. The words “cleanse” and ” purify” are also thrown around.  From detox teas to juice fasts to elixirs made of  cayenne pepper and maple syrup claiming to widdle your waist and rid your body of toxins. It is a hot button word grabbing many people’s attention and, in my opinion, used to scam people into believing they are taking something that will magically make them feel better. So I was very happy when my latest issue of Food and Nutrition Magazine came in my mailbox with an article covering this exact topic. I will share with you the key points of the article in this week’s blog.
First off, detoxification is a biochemical process that transforms non-water soluble toxins into water soluble compounds that can then be excreted in urine, sweat, bile, or stool. For many people with certain conditions the process of detoxing can be extremely helpful in healing the body. Most detoxification occurs in the liver but can also include the gastrointestinal tract, lymphatic system, urinary system, lungs and respiratory, and the skin. It is believed amongst the dietetic community that exposure to toxins from the environment accumulate in the body and as a result of the body’s own detox system being unable to keep up with ridding those compounds results in “bio accumulation.”
To help reduce exposure to toxins, I have broken down the basics in eliminating toxins from your diet and adding foods that will help your body safely eliminate toxins.
1. Choose organic produce when available. If unavailable, ALWAYS wash your produce.
2. Choose organic meat when available. Toxins accumulate in animals the same as they do in humans. Especially with the use of hormones and antibiotics added to our dairy, livestock and poultry.
The foods below are known to have detoxification properties in the body. The diet is based on whole foods, adequate fiber, and water.
Organic Fruits and vegetables–  Contribute a variety of phytochemicals which promote detoxification enzymes.
Cruciferous vegetables– Compounds in Cabbage, Broccoli, Kale, Brussels sprouts known as crucifers help to promote detoxification in the liver.
Green Tea– Contains high levels of antioxidants known as polyphenols.
Water–  Drink lots of it! Water promotes detoxification in almost every body system. It plays a key role in hydration which is absolutely necessary to properly detox. Water is responsible for excreting toxins from the body.
Fibrous foods– Soluble and insoluble fiber work hand to hand to bind to toxins and remove them from the body by way of stool. Flax seeds, oatmeal, brown rice, and beans are great sources.
Probiotics–  These healthy and helpful bacteria are found in fermented foods like yogurt and protect the intestines by inhibiting the growth of bad bacteria which produce ammonia and other toxins.
Eggs, Garlic, and Onion–  Contain the compound sulfur, known to be ” the master detoxifier”
To close up this weeks blog I would like to suggest that detoxing the body and eating clean can and should be a way of life, not just a fast we do for _X_ amount of days and then go on filling our bodies with toxins. I hope this article helped make the detox debate a little clearer for you. Now you are empowered to know the difference between good nutrition and good marketing.

For more information on detox diets click here

To read the Food and Nutrition article click here

 

 

 

 

What are Calories?

 

Everyone has heard of the saying “calories in and calories out” when referring to weight loss. This means that we must consume less calories or burn more calories than we take in in order to lose weight. But what are calories, why do we need them, and where do they come from? Calories are units of energy. The unit used for measuring foods is called a kilo calorie. It is the amount of heat  energy needed to raise the temperature of a liter of water 1 degree C. Calories are essential to our growth and development and for the repairs made to our tissues by the types of nutrients containing calories.  The energy or calories we eat all come from the sun. Plants store the energy as they grow and when we eat plants like fruit, vegetables and grains we obtain that energy for fuel our bodies use to function every day. When we consume animal meat it works the same way, the animals which have eaten plants containing compounds of energy from the sun store that energy within their tissues.
Now onto where calories in our meals come from. Calories in foods are measured in grams. There are 3 sources of calories in our diet. Carbohydrates yield 4 calories per gram, Protein also has 4 grams, and Fat contains 9 calories per gram. Alcohol, if consumed, also contributes calories (7 per gram) but is not considered a source of nutrients. Protein, fat and carbohydrates are energy yielding nutrients that all play essential roles in the structures of our bodies. I will talk more  in depth on nutrients and their roles in a future blog post.