Big Fat Lies

For decades, we have been told to eat a low-fat diet to avoid high cholesterol, heart disease, and weight loss.  It was in the 1970s that Ancel Keys hypothesized that eating a high fat diet would make us fat and give us heart disease.  What happened after that has been disastrous!  The food manufacturers jump on board to start “creating” food that didn’t contain fat.  Fat makes food taste good, so what could these food producers do if they take the flavor out of their products?  They added more sugar and salt, of course.  The fat was replaced with sugar and salt, so it would taste good.  And we’ve been growing in girth ever since!  Fat gives us satiety and is essential in maintaining and producing healthy cells.  Healthy fats are important for maintaining a healthy brain and boosting our immune system. 

Eating a low-fat diet produces cravings and leads to a higher caloric intake.  Sugars in the processed foods leave us wanting more.  Sugar has been shown to created binge like behavior meaning it’s difficult to just stop at one sugary treat.  When the body is fed healthy fat, cravings are much less because the body is satisfied.  "The problem with most diets is that they lack the key ingredient that makes food taste good and cuts your hunger.  Healthy fats are the best source of energy for your body, and they keep your metabolism and fat-burning mechanisms running as they're meant to," according to Dr. Mark Hyman. 

Nutrition is a confusing world.  Research and recommendations change weekly, but one thing doesn’t.  Eat real food.  If you recognize the food that was grown ON a plant rather than IN a plant, you are making a good choice!  But let’s identify some healthy fats and ones that are not so healthy.

The Good Guys:

Nuts-- These wonder jewels are loaded with good fats along with many essential nutrients our body needs to maintain health.

Avocados-- This fruit has been gaining in popularity over the past decade.  Rich in omega 3’s, avocados helps with smoothness of skin and contribute to strong nails and healthier hair.

Olives-- Whether it’s green or black, olives have been shown to have anti-inflammatory benefits.

Coconut Oil-- Research continues to grow around the benefits (or not) of coconut oil.  The surprising facts of coconut oil is that the fats of this oil are easier to digest, and it is not as readily stored as fat by the body.  The body is able to use it quickly for energy.

Olive Oil-- Using olive oil, just like olives, has been shown to provide an anti-inflammatory factor for the body.  It is rich in healthy monounsaturated fats and contains a large number of antioxidants.  Be careful not to heat it up too much, otherwise, this healthy oil becomes unhealthy.

The Bad Guys:

Hydrogenated fats are the worst type if dietary fat, also known as trans-fat.  The process turns healthy oils into solids that prevent them from becoming rancid.  This type of fat has been shown to raise LDL cholesterol (the bad one) and lowers HDL (the good one).  Trans fats also create inflammation and contribute to insulin resistance.   Hydrogenated fats are found in margarines, pastries, vegetable oils or shortening.  Just about any processed, baked food contains hydrogenated oil.

Other oils to avoid or use sparingly are:  vegetable, cottonseed, safflower, canola, and peanut oils.  These omega-6 oils play only a small role in health, so use wisely.

Consuming healthy fats have been shown to help curb cravings and, therefore, makes weight loss easier.  It’s important to try and eat a combination of a protein, healthy fat, and a carbohydrate at every meal or snack.  This grouping helps stabilize blood sugars in the body and even out the energy levels to avoid spikes that will then lead to a crash.  Maintaining those levels in the body is key to managing energy and cravings.  

There’s more to health and weight loss than calories in and calories out.  If you need some guidance or thinking of making some changes that will give you more energy, give me a call.  I’ll be happy to meet with you.

Health bite:  Eating fat doesn’t make a person fat

Purslane--A Common Weed

Many of us have been destroying this common weed that can benefit our health. Each year countless time and frustrations are spent on weeding our gardens with seemingly little effect. I know for me, at times, the weeds seem to overrun the vegetables I’m trying to grow. Therefore, I would like to suggest another alternative. Let's eat them instead!

I first learned about the bounty of weeds and their benefits from a book by Rachel Weaver called Backyard Pharmacy. Most of the weeds in her book grow in my area, if not, in my yard and woods. There are many weeds that we can eat that have substantial health benefits. One of those is Purslane. Purslane is a succulent that is found all over the world. This hardy plant requires less water and soil nutrient and grows well in sunny climates. This low-growing plant is a staple in many areas of the world. The more this weed is tilled and pulled, the more it will grow. Remember succulents grow from just a small piece of the plant that lands on the ground. If your tiller is chopping it into hundreds of pieces, you will get a hundred new plants! So why fight it? Just eat it.

The soft, succulent leaves of the purslane plant contain more omega-3 fatty acids than in some fish oils. If you are a vegetarian or don’t like the taste of fish, then here is a great alternative. This essential fat has been shown to improve brain function and help with anxiety and depression. Rather than supplementing with pills, pull off some purslane and add it to your smoothie, salad, or entree. The taste is not what you would expect; rather, it is quite pleasant. Both the leaf and the stem can be eaten. It’s a nice substitute for spinach and is likely growing in your yard.

When picking purslane, it’s important to know the source. Do not eat if it has been sprayed or if a dog visits the spot. Wash it well, then chop it and add to your favorite foods. I’ve added it to quiche, smoothies, and veggie patties. This morning I enjoyed it in an omelet with onions and mushrooms.

Here are some health benefits of Purslane

• Very low in calories and fats; but rich in dietary fiber, vitamins, and minerals.
• Fresh leaves contain more omega-3 fatty acids than any other leafy vegetable plant. Research shows that the consumption of foods rich in omega-3 fatty acids may reduce the risk of heart disease, stroke, and can help prevent the development of ADHD, autism, and other developmental differences in children.
• An excellent source of vitamin-C and some B-complex vitamins like riboflavin, niacin, pyridoxine and carotenoids, as well as minerals such as iron, magnesium, calcium potassium and manganese.

I invite you to experiment with Purslane in the near future. Start by adding it to your salads or smoothies. Pay attention and listen to what your body is telling you. What differences do you feel after consuming Purslane?

Health-bite: Try the health benefits of Purslane