Good vs Bad: A Healthy Guide to Fat

For years, both doctors and nutritionists were continually preaching that low-fat diets were the way to not only lose weight, but to save the generations from things like heart disease and high cholesterol. Fat in the 1980’s and 1990’s was the enemy. Fat free sour cream, fat free crackers and cookies, fat free ice cream…everything became fat free.

Now we are learning through the studies and research of men like Dr. David Perlmutter, MD, author of the new book, Brain Maker, that all fats are not created equal. “One of the myths I’m always trying to dispel is that fat is unhealthy. Most people think those high-fat foods are the reason their pants are fitting a little tighter.” He says in his article Exposing the Secret of Healthy Fats. He goes on to share that it’s less about the quantity of fat and more about the type.

Wait…isn’t fat…fat?

Nope! In sharing this with my clients, I immediately get some strange looks and questions… “You want me to eat more fat? Are you sure?” and I answer with a resounding “YES!” This is one of the main reasons that our American Society is overweight and by allot! According to the Center for Disease Control, one-third (34.9% or 78.6 million) of US adults are obese compared to 1970, before the fat free craze began, when only 11.7% of adults were overweight. That’s a big jump and it all started with the overly processed, fat-free fever.

Most foods contain several different kinds of fats, and some are better for your health than others. So how do you weed through years of information and get down to the source of health? Don’t worry…I’ve done it for you! Here’s a look at the different types of fat, their effects and the healthy fat choices you should be making.

Harmful Dietary Fats

Trans Fat: This type of fat rarely occurs in natural foods and if so, in very small amounts. Most trans fats are made from oils through processed foods through a method called “partial hydrogenation”. By partially hydrogenating oils, they become easier to cook with and less likely to spoil in your pantry. Studies show that an increase in trans fat increases unhealthy LDL cholesterol (bad cholesterol) and lowers HDL (good cholesterol). This unhealthy concoction can drastically increase your risk of cardiovascular disease, overall cholesterol levels and your risk for Type 2 Diabetes.

What to Look Out for: Processed Foods sold at room temperature usually contain the most saturated and trans fats due to the lack of spoilage. But be aware, these unhealthy fats are stored all over the grocery store. Try to avoid or limit things like potato chips, French fries (frozen section), snack cakes or pies (sorry Little Debbie), shortening, crackers, cake mixes and frostings, pancake and waffle mixes, chicken nuggets (frozen section), certain flavors of Haagen-Dazs ice cream, non-dairy creamers, microwave popcorn, high fat yielding meats, cookies, jerky or meat sticks, canned chili and packaged pudding. These tend to have the highest levels of trans fats.

Instead Opt for foods that are as unprocessed as possible.
Homemade baked goods using coconut oil instead of canola oil or shortening.
Air popped popcorn with a little grass-fed butter and sea salt.
Baked Veggie Chips or one of my favorite Black Bean Chips, Beanitos.
Homemade Ice Creams or Puddings.
Grass-Fed Butter in moderation instead of margarine.
Goat cheese instead of cheddar.
Part Skim Mozzarella instead of processed nacho cheese.
There are alternatives to almost everything! Check out our Recipe section for more ideas!

Saturated Fat: This type of fat comes mainly from animal sources such as red meat, poultry and full-fat dairy products. Now before you run to the fridge and freezer and start chucking your steaks and butter, let’s take a closer look. Saturated fats, when paired with a high carbohydrate diet, raises total blood cholesterol levels and LDL, which are your low-density lipoprotein levels. This can increase your risk of cardiovascular disease. The Saturated fat & high carb combo may also increase your risk of Type 2 Diabetes by increasing the fat storage in the liver and around the intestine, impairing insulin action. Now, that being said, there is a balance needed to a meat-eating diet. When looking at our healthy plate, here is the breakdown. A Healthy plate should contain one-fourth protein, another half vegetables and the remaining one-fourth grains is an important ratio when trying to control your health risks for diabetes and cardiovascular disease as well as your waste line.

Choose cuts of meat that provide a great amount of protein, flavor and have low levels of saturated fat and eat them in the right proportions. These are lean cut meats like chicken breasts, beef round roasts, sirloin steaks, salmon or halibut, turkey breast and pork tenderloin. Remember before cooking to remove any unnecessary animal fat. We all know fat means flavor, so add a couple teaspoons of a healthy fat like olive oil to meat before sautéing or grilling! Replace the bad with good!

Healthier Dietary Fats

These types of fats are mostly unsaturated and are a critical need for our bodies. As Dr. Perlmutter says, “The body needs a balance of two types of essential fats: anti-inflammatory omega-3’s and pro-inflammatory omega-6’s. This balance needs to be closer to a 1:1 or 2:1 ratio to ward of diseases like diabetes, arthritis, heart disease and cancer. But due to our American diets of a 20:1 ratio….we are simply unbalanced.

Monounsaturated Fat: We’ll call these MUFA’s. They improve blood cholesterol levels decreasing your risk for heart disease while benefiting insulin levels and blood sugar control!

Polyunsaturated Fat: Found mostly in plant-based foods and oils, we’ll call PUFA’s, also improves cholesterol and blood sugar levels!

Omega-3 Fatty Acids: These fatty acids are in direct relation to the health of your heart, so not only are they lowering cholesterol, but they are decreasing your risk of coronary artery disease. Say goodbye to early heart attacks with Omega-3’s! These fats also protect against irregular heartbeats and lower blood pressure. The best foods to increase your Omega-3 intake are fish! I’m not much of a fish lover, so I can understand the disappointment when I tell my clients to cut back on the bacon and add fish to their diet, but I have found some really yummy ways to help you enjoy fish a couple times a week. Check them out here!

Healthier Fats can be found in olive oil, safflower oil, salmon, tuna, trout, mackerel, sardines and herring. Also flaxseeds, flax oil, coconut oil, avocados, nuts and other seeds like sunflowers and walnuts are super healthy for your heart!

Healthy Fat Recipes
Smoked Salmon Spread on Gluten Free Crackers
No Mayo Deviled Eggs
Goat Cheese Arugula Pizza
Dairy Free Pumpkin Latte
Homemade Almond Milk
Skinny Breakfast Tacos
Pecan Crusted Chicken Breasts
Veggie Beef Lasagna
Salmon Parmesan Fish Sticks
Mexican Salmon Burgers
Gluten Free Black Bean Burgers

Roasted Tomatillo Avocado Salsa Verde

5 Yoga Poses I Use to Start My Day

I have a long family history of joint disease, arthritis and inflammation. So every morning when I get out of bed I take a minute to stretch my body, get the blood flowing and remind my muscles that I'm in charge!

Here are the 5 Yoga poses that I do every morning to get my body moving! Remember to take full deep breaths, filling your entire diaphragm and abdomen, then slowly push the air out of your lungs, tucking your belly button toward your spine.  Allow your body to stretch and elongate. Remember, stretching should NEVER by painful.  And now the legal suits want me to remind you to "consult a physician or healthcare provider before starting any type of physical activity." :)

1. Standing Back Bend and Side Stretches

2. Forward Fold

3. Tree Pose

4. Cat-Cow

5. Down Dog

3 Ways to Curb Emotional Eating

Everyone eats for comfort every once in a while. You may crave ice cream if you’re stressed, salty chips when you’re bored, or chocolate if you’re feeling hormonal. Occasional emotional eating isn’t necessarily a problem, but it can become one if it becomes the habitual.

Overeating comfort foods can cause blood sugar imbalances, increased inflammation, and weight gain, all of which can lead to serious chronic diseases. Emotional eating also prevents you from dealing with sadness, anxiety, and anger. Food becomes a drug to numb negative emotions.

How do you know if your eating is for soothing instead of hunger? Here are a few things to consider:

• When was the last time you ate? Notice if it was just a couple of hours ago.
• What time of day is it? You may be comfort eating if it’s midafternoon or late at night after you’ve already had dinner.
• Are you mindful while eating? Notice if you’re also checking email, watching TV, or just zoning out.

If you know that emotional eating has become a habit, here are three steps to help you break that pattern.

Hunger litmus test
You’re craving chocolate, but are you really hungry? What if you ate an apple or some carrot sticks instead? If you feel like eating “real food” would feel too filling, then you’re not hungry. If you’re not hungry, what is it you really want? 

Address the real needWhat is it that you’re really craving that you’re not getting in your life? You might not want to snack if you’re getting a healthy dose of primary food – the things in life that feed you, like loving relationships, a career that excites you, or physical activity. Which of these could you add into your life to feel happier? 

Maybe you just want a break from work – how about taking a walk instead? Or if you’re feeling lonely, can you chat with a friend on the phone, or set up a time to meet? If your job is a drag, can you make it more fun by having lunch with a coworker or giving yourself a non-food reward for finishing up your tasks faster?

Be presentThis is key to breaking the pattern. Practice eating without distractions – sit down with a plate of food at a table without any reading material or computer or TV screens. You can have calm conversation with a friend or family member, but otherwise, focus on eating only.

As Geneen Roth, emotional eating expert says, “If you pay attention to when you are hungry, and what your body wants, you end the obsession because obsession and awareness cannot coexist.” 

What do you do instead of eating for comfort?

Chia, Hemp, and Flax: Are You Eating These Super Seeds?

Chia, hemp, and flax … it’s been said that these tiny seeds are the next big thing in nutrition. If you’ve ever searched for a healthy smoothie recipe or healthy breakfast recipe, chances are you’ll find at least one of these seeds listed in the ingredients. So, why is there so much hype around these “super seeds” and how do we know which ones to include in our diets?

Seeds have been deemed “nutritional powerhouses” by health experts and for a good reason. All three of these seeds are packed with healthy oils, fiber, disease-fighting minerals and enzymes, antioxidants, and proteins. Each one of these tiny wonders has its own unique nutritional value and can be easily incorporated into just about any recipe without changing its taste or texture.

Here are 3 super food seeds that will add a nutrient-packed punch to your diet:

Chia Seeds

What is it? You may have heard of them first as the seeds that grow toy Chia pets, but chia seeds are actually an ancient super food used by Aztec warriors to increase energy and stamina on the battlefield.

Why is it good for you? In addition to being an excellent source of fiber, antioxidants, and protein, chia is very rich in omega-3 fatty acids.  Not to mention that this tiny seed may have over three times more calcium than milk! Chia also forms a gel when added to liquid and absorbs ten times its weight in water making it an excellent source of hydration. 

Hemp Seeds

What is it? Hemp seeds come from the same Cannabis species as marijuana, but don’t worry about testing positive for drugs after consuming these seeds—the minuscule amounts of tetrahydrocannabinol (THC) found in hemps seed make them perfectly safe to incorporate in your healthy diet.

Why is it good for you? Hemp seeds contain all the essential amino acids—something uncommon in plant protein sources. This means that hemps seeds are a fantastic protein supplement for people on a plant-based diet. They’re also chock-full of fiber and packed with other nutrients, such as omega-3 and omega-6, vitamin E, B vitamins and folic acid.

Start your morning off right by blending a tablespoon of hemp seeds into your oatmeal or your post-workout smoothie for an extra hit of protein and nutrition.

Flax Seeds

What is it? This seed comes from the flax plant and has been celebrated for centuries for its health benefits by people all over the world.

Why is it good for you? Flax seeds are rich in Alpha-Linolenic Acid (ALA), an essential fatty acid and powerful anti-inflammatory. Some studies show that due to their anti-inflammatory properties, flax seeds may help to prevent heart disease and reduce certain types of cancers.  They are also an excellent source of dietary fiber, lignans, calcium, potassium, and magnesium, among other nutrients. To get the most out of your flax seeds, try grinding them first—this will make them easier for you to digest and absorb all the nutrients.

Just sprinkle ground flax seeds into cereals, baked goods, smoothies, and yogurt for an extra boost of vitamins and minerals.

Which seeds do you add in your diet?

Fun Workouts to Try This Year

The New Year is viewed as a fresh start, and a time to make exciting resolutions and intentions for the months ahead. Our goals often fall into categories such as career, relationships, and fitness. While fitness activities can sometimes seem like a chore, especially when working out in the winter months, research suggests that exercise is fun when you find something you enjoy.

To celebrate the New Year, try a new-to-you workout to add some variety to your routine. Who knows? You might achieve your health goals and have a great time in the process! No matter what, you’ll have a new experience to tell your friends and family about.

Here are suggestions for workouts to try this year:

Barre Classes – Ballet-inspired barre workouts focus on small, isometric movements to tone muscles and burn fat. The movements are low impact and always end with a stretching session to promote long, lean muscle. Studios such as The Bar Method continue to open new locations, and offer classes for every level of experience. You can try this option for at-home barre workouts if you prefer to learn some moves for free from the convenience of your living room.

CrossFit – CrossFit is a strength and conditioning program with varied workouts each day referred to as “workout of the day” or “WOD” for short. The classes are typically one hour with a warm-up, the actual workout that averages 20 minutes, and a cool down for stretching and mobility. CrossFit might seem intimidating if you’ve never worked with barbells or medicine balls, but all levels are welcome and each workout can be modified. Here’s some information on how to start.

Yoga – If you haven’t tried yoga yet, now is the time! Yoga is a valuable part of a self-care regimen, and once you’ve learned the basics, you can practice yoga anytime and anywhere. Use Google to locate yoga studios in your area, and be sure to ask about discounts and deals for first-timers. As with all fitness activities, studios offer valuable personal instruction for beginners, but you can also practice yoga at home.

Zumba – Zumba classes have been around since the 90s, and with a following of enthusiastic devotees, it’s here to stay. No dance experience? No problem. The classes are designed for beginners through advanced levels, and the high-energy instructors start slow to teach you the choreography. If you’re worried about feeling self-conscious, remember everyone is focused on his or her own moves. Sign up for a class with a friend and enjoy an hour of dancing to upbeat music.

If you’re planning to start a running routine in 2013, check out our running tips for beginners. Be sure to fuel before your workouts to provide energy, and refuel to repair muscle and replenish energy stores.

As always, when making any fitness changes, be sure to honor your body and make smart decisions.

What workouts will you try this year?

Choose the Cleanse That Works for You!

Detoxification is a natural part of our body’s daily functions. As living organisms, we are constantly taking in fresh forms of nourishment and eliminating the components that have been used up, as well as those that were not beneficial to begin with. But does this process always work efficiently?

Unfortunately, things like stress, pollution, lack of sleep, and even negative emotions can drain our immune system’s ability to filter out some of those harmful substances.

The result is toxic build-up, which can cause a wide range of uncomfortable symptoms, such as difficulty losing weight, headaches, allergies, digestive distress, and fatigue - not to mention interference with the absorption of new nutrients from a healthy diet. Over time, toxins can cause inflammation, and lead to more serious conditions such as autoimmunity, heart disease, or cancer.

Now for the good news!

Periodic cleansing, along with regular exercise and plenty of water, can boost your ability to get rid of toxins and have a strong and healthy immune system. Just like you clean your home on a regular basis, doing some internal cleaning of your body will help you feel lighter, have more energy, think more clearly, and reduce the discomfort of a variety of physical ailments.

In case you’ve heard that cleansing can be challenging or unpleasant, have no fear. At least one of these cleansing methods is likely to suit you:

Beginner cleansing.

You don’t have to go all out and deprive yourself of food in order to give your digestive and immune systems a chance to recuperate. The temporarily withdrawal of even one common food allergen from your diet can have enormous benefits. The difference in how you feel may be so dramatic that you decide to permanently exclude certain foods from your diet! We recommend completely eliminating one or more of the following foods, 1 at a time for 1-2 weeks, and then reintroducing it slowly to see how you react: dairy, sugar, animal proteins, wheat (gluten), and processed foods.

Intermediate cleansing.

If your diet rarely includes the foods listed above, then you can take it to the next level by trying a vegan cleanse for 3-7 days. The vegan diet has gained popularity as one that is both health-promoting, due to its high vegetable content, and ethical, as it excludes animal foods such as meat and dairy. This may not work for you as a long-term diet, but it can be an excellent way to gently detoxify and reboot your system.

Advanced cleansing.

Provided that you are in good health, and your healthcare provider supports an advanced cleanse of this nature, a brief raw food or juice cleanse can also be beneficial. This cleanse can be done for 3-5 days and entails consuming only raw natural foods in whole or juice form. These cleanses are effective at cleaning out your digestive system while giving you plenty of vitamins and minerals. Just make sure to do your research, and prepare yourself both physically and mentally before you begin the cleanse.

No matter your cleansing style, enlisting the support of friends and family can help you fight temptation and stay focused on your goal of symptom-free health. We also recommend that you take it easy while detoxing, and choose a time when your stress level can be kept to a minimum. Coupling a cleanse with gentle self-care activities such as prayer or massage can truly enhance those few days for a full mind-body experience.

Tips to Sleep Better (And Control Your Weight Too!)

It’s no news that sleep is crucial to your physical and mental health. Being well rested not only empowers you to concentrate and boosts your mood; it also strengthens your immune system and fights chronic inflammation.

Another benefit to add to the list? Maintaining a healthy weight. According to new research, being sleep deprived can cause you to eat 300 extra calories a day.

It all has to do with the delicate balance of hormones in the body. Men and women who slept less than four hours a night several nights in a row experienced hormone disruption in ways that dramatically affected their metabolism and appetites. Sleep-deprived men had more ghrelin in their blood, a hormone that stimulates hunger, and tired women had less GLP-1, a hormone that suppresses hunger.

The impacts were significant: the participants ate 300 calories more when sleep deprived than they did after a full night’s rest. It’s unclear exactly how these biological mechanisms work, but it seems that our bodies are designed to crave food differently when we’re exhausted.

So how can you make sure you’re getting the 7-9 recommended hours of sleep every night?

Unplug a few hours before bedtime
The glow from your computer, iPhone, or even TV can stop your body from producing melatonin, the hormone that makes you sleepy. Unplug and unwind with a book or music instead, and make sure your bedroom is totally dark once the lights are off.

Get exercise – but not too late
Staying physically active is not only essential for your health; it also ensures that you’re ready for a good night’s rest at the end of the day. But some people find that exercising too close to bedtime can leave them feeling jazzed up and unable to nod off, so try to exercise earlier in the day if possible.

Create a comfy, peaceful space to sleep
Make your bed a place you can’t wait to crawl into every night. Invest in a high-quality mattress if possible, experiment with pillows, use soft sheets, and make sure you’re not too hot or cold. Be sure to never work, talk on the phone, or watch TV in bed, so your mind associates bed with rest and relaxation.

Ease up on the water
Staying well hydrated is important, but frequent bathroom trips throughout the night can be very disruptive to your sleep. Joshua Rosenthal, IIN Founder and Primary Teacher, recommends drinking lots of water in the morning and early afternoon, and easing up by evening-time so that one can sleep uninterrupted.

Optimism, Not Shame, Motivates Weight Loss

What kind of motivation spurs someone to lose weight? It’s a $147 billion question – and that’s only taking into account the medical costs in the U.S. alone.

Health authorities have long struggled to find effective ways to curb the obesity epidemic, and strategies run the gamut from regulating soda size to banning chocolate milk in elementary schools.

A new study from Yale University’s Rudd Center for Food Policy and Obesity sheds fascinating new light on why some of these campaigns work better than others. As it turns out, eliciting positive emotions is key.

Harsh anti-obesity campaigns such as that in Georgia – whose ads, billboards, and commercials have featured the tagline “Stop sugarcoating it, Georgia” and blast messages such as “Warning: It’s hard to be a little girl if you’re not” – have taken a stern stance to underscore the severity of the issue.

Yet researchers have found that these messages only elicit shame, an unhelpful emotion that does little to motivate positive behavior change. In fact, stigmatization only reinforces the problem: emotions such as shame, humiliation, and stress often fuel overeating.

Public campaigns can only be successful if they “fit with our sense of ourselves,” says UCLA psychologist Matthew D. Lieberman, who studies the neuroscience of persuasion.  Negative thoughts won’t recruit the neural systems that convert a message into action.

So what kinds of messages are the most effective? Those that emphasize personal empowerment and don’t mention obesity at all. 85% of the participants in the study said they were motivated to make changes by the slogan, “Eat well. Move more. Live longer.”  People also responded well to messages that suggested specific healthy living tips such as, “Eat a variety of colorful fruits and vegetables every day.”

Perhaps this isn’t surprising news. Researchers have found that people who commit to a regular exercise routine don’t do it to lose weight, avoid heart disease, or prevent osteoporosis – they do it simply because they enjoy it.

In short: negativity is defeating, optimism is empowering … and the latter is key to making healthy lifestyle changes in the long run.