FAT Matters

Why do we go around it, trim it, substitute it, as if it is the cause of all our problems. 

 The truth is FATS are good, it is a necessary part of a healthy balanced diet.  FAT is one of three macro-nutrients, Carbohydrates and Protein being the other two, it is a energy source used to fuel our brains, regulate body temperature, provide cushion for our major organ, maintain healthy cell membranes aid in the absorption of fat soluble vitamins such as vitamin A, D, E and K.  FAT is also needed to absorb carotenoids the antioxidants found in colorful foods that may be beneficial in the fight against cancer and heart disease.

So why do we dread those 3 little words, when the truth is we consume more sugar than we do fat and more people crave sugar than they do fat.  With the low-fat craze of the past we were conditioned to believe fat was the reason behind the rapid increase in weight for many Americans. We were so confident that fat was the enemy that we removed it from foods and replaced it with (drum roll) "sugar"!  Sugar in the form or potato starch, corn starch and tapioca to name a few.

FATS by far yield the highest percentage of calories per gram when compared to the other macro-nutrients therefore, overindulgence of fats and fatty foods can lead to weight gain and other issues such as high cholesterol, heart disease and atherosclerosis. Still, fat is not the blame for the weight issues we face as Americans.  To summarize the blame lies in inactivity, conveniently fast foods, processed foods, artificial fats (trans fat produced by hydrogenated oils) and overeating.

Choose and Eat Healthy FATS

It is recommended that 25-35% of your diet consist of fat energy, less if you are overweight, obese, have heart disease or a condition that requires a low fat diet.  Of this 25-35% saturated fat should constitute less than 7-10% of your daily fat intake. Saturated fats are that fats which increase your risk factors for high cholesterol and heart disease.  These fats are found more in meats and animal by-products such as dairy, butter and cheese.

When it comes to fat you want to eat more foods containing mono and poly unsaturated fatty acids and foods with a good amount of omega 3 fatty acids.

Foods with healthy FATS are: nuts, nut butters, seeds, avocados, cold water fish such as salmon, trout, mackerel, tuna other fish like  sardines, herring , halibut, cod , liquid oils such as olive oil, canola, sesame seed, flax seed and peanut oil. 

Consuming foods high in unsaturated fats and minimizing saturated fats in your diet will protect your heart, decreases instances of high cholesterol and atherosclerosis. The next time you reach for a low fat product, read the label, identify the fat content as well as the ingredients in the product. Calories matter, therefore, calories in low fat foods should not equal the calories of that food in its natural state. 

Twin Doctors Test Diets

This is an awesome display of why diets do not work! Read the story on Yahoo Shine. See link below!


http://shine.yahoo.com/healthy-living/twin-brothers-act-guinea-pigs-sugar-v-fat-190600102.html

Validation that the Whole Body Nutrition concept is on point with its message! Healthful living, eating whole foods, having an active lifestyle, a positive outlook and eating less process and convenient foods will help fight the war on fat (fat gained not fat eaten!)

Treat Winter Blues With These Low Calorie Comfort Soups

Winter Blues?

Try these easy soup recipes, they will put a smile on your face and keep calories at bay!

Creamy Butternut Squash Soup

1 medium butternut squash peeled (can also leave skin on)
1 cup soy or almond milk
¼ teaspoon salt
¼ teaspoon black pepper
1 cinnamon stick for garnish

Peel and rinse butternut squash, or wash thoroughly if you choose to use squash with the skin.

Slice butternut squash into chunks and add to boiling water until cooked.

You can also roast squash in the oven for a more robust flavor. Keep in mind that it will take longer to roast the squash in the oven about 40 minutes to an hour.

Once the butternut squash is cooked, drain the water and blend it in a blender or a food processor.  The soy or almond milk can be added during this process, or you can add a small amount of water to get squash to desired consistency in the blender or food processor.

Pour butternut squash mixture into a saucepan and reheat for about 5minutes adding the salt, black pepper. Pour in the soy or almond milk slowly to gage the thickness.  If 1 cup is not enough feel free to add more.

Once cooking process is completed let soup cool for about 10 minutes, serve and enjoy!

*this is a very versatile soup, to add more interesting flavors use sweet cinnamon and cloves instead of salt and black pepper! Add fresh ginger for a spicy desert like soup. Try it!

Sweet Potato and Corn Chowder

2 medium sweet potato peeled, rinsed and sliced into small cubes

1lb bag or fresh frozen corn (kernels only)
¼ teaspoon salt
¼ teaspoon black pepper
2 cloves garlic mashed and chopped into tiny pieces
1 small shallot chopped into small pieces.
2 cups low sodium vegetable of chicken broth
1 cup water

In a medium saucepan, add water and broth, bring to a boil.  Add sweet potatoes, garlic, and shallot.  Cook until sweet potatoes are soft enough to mash. Once potatoes are cooked, use a fork to mash some of the potatoes then add corn, salt and pepper (Taste mixture before adding salt, salt is always optional. Only add salt if you find the recipe a bit bland and in need of more flavor).

Cook until soup is slightly thick, don’t want it too thick. If overcooked and too thick just add more broth or water to get desired consistency.

 I love this recipe! The color and taste is fantastic! Hope you enjoy it!

 
Lentil and Roasted Tomato soup

1 cup dry lentil peas (preferably the brown or greenish peas, not the colorful ones)

1 cup tomatoes chopped
1 tablespoon olive oil
1 bay leaf
cloves garlic mashed and chopped
1 small onion chopped
 ¼ tsp cumin
 3 cups vegetable broth, chicken broth or water
 Salt to taste

Rinse lentil peas and combine with the broth or water, and bay leaf in a medium saucepan. Cook for about 30 on medium heat.

In a small baking or roasting container add tomatoes, chopped garlic and onions, coat with olive oil and roast in a 360 degree oven for 15 to 20 minutes. You want tomatoes, onions and garlic to look roasted not burned. (Can also opt for a can roasted tomatoes seasoned with garlic and onions)

Once lentils are cooked add the roasted mixture, the cumin and a dash of salt (as needed). Cook for another 5 to 10 minutes, cool and serve. 

*This is not a thick, pasty soup, if lentils are overcooked that will increase thickness. To avoid this, try not to overcook your peas and if you do so just add a bit more broth or water to get desired consistency. Bon a petit!

 

 

****pictures taken from internet, recipes all mines*****

 

 

 

 

Give Your Metabolism a Boost!

A quick way to begin the weight loss process and get the results you want is to boost your metabolism.   Metabolism is the rate at which your body burn calories.  It’s the process of breaking down macronutrients such as carbohydrates, protein and fats. 

Factors that determine one’s metabolic rate are genes, weight, activity level and aging.   We can not control the genes we inherited or the fact that we age with time but we can control our weight, and activity levels.  We can also live a life that offsets the consequences of aging and bad genetic make-up.

Easy ways to boost your metabolism are:

 

1.  Become active.   Physical activities have been proven to increase your metabolism by at least 50%.  Whether it’s a high impact 30 minute cardio session or a low-intensity burnout using free weights,  exercising build muscles, increases your body’s need for energy thus resulting in more used calories. 
    
2.  Eat healthy regularly.  Whether you are eating 5-6 small meals a day or 3 meals, the key to boosting your metabolism is to remain consistent with your meals.  Skipping meals slows your metabolism and can also lead to over eating.   Focus on eating foods low in sugar, sodium and fats.  Choose foods with healthier unsaturated fat content such as nuts, seeds, fish and avocado.    
    
3. Get enough sleep.   Sleeping accounts for 60 to 70 percent of total calories burned daily.  It is not a myth, our bodies’ burn calories at rest.  Lack of sleep can slow your metabolism and lead to weight gain. Inadequate sleep also affects mood, increases irritation, stress and can lead to unhealthy habits.
    

Tips to give your metabolism the boost it needs for weight loss:

 

Get adequate protein daily.  Eat protein rich food such as; salmon, tuna, mackerel, sardines, eggs, beans, tofu, lean meats, milk, yogurt, cottage cheese and cheese

 

Go for a brisk walk, a jog or run at your fastest pace

 

Dance for an hour or 2

 

Stay hydrated.  Your body needs to be hydrated to use calories efficiently. Increase your water intake, aim for at least 8 cups a day.  Eating fresh fruits and vegetables daily will also keep you hydrated.

 

Avoid sitting or lying right after a meal

 

Add weights to your workout routine and increase the intensity of your workout

 

Cook your foods with herbs and spices such as cayenne pepper, paprika and curry for a flavor and metabolism boost

 

Eat regularly and eat healthy!