GREEN TEA IS A FAT BURNER

Learn to replace at least some of your carbonated drinks and coffees that you drink loaded down with sugar and cream with green tea or water with lemon.  Green tea has been scientifically proven to be a fat-burner.  If you don't currently drink green tea, try replacing one of the above beverages a day with green tea for your health.  Green tea offers many benefits (see the post on this blog about teas), but today I wanted to point out that it is a fat burner!  Aren't we all looking for more ways to burn fat?

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SUBBING MUSHROOMS FOR BEEF

Research from John Hopkins University showed adults who ate a mushroom-based version of beef dishes such as lasagna and chili felt just as full as when they ate the same dishes with beef.  Not only were they just as full they ate around 420 fewer calories and 30 less grams of fat.  It might be a good idea to replace beef in dishes such as the above along with casseroles, etc with mushrooms once or twice a week.  Mushrooms are a good protein source.

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ARE EGGS CONSIDERED A HEALTHY FOOD?

Even though eggs have sometimes gotten a bad rap, they are among the healthiest, most nutritious foods on the earth. Following are a couple facts you may not know about eggs.

• One egg has 6 grams of protein with all 9 of the essential amino acids. The amino acids are the building blocks of protein, and the body cannot make them by itself.  Note that the egg white holds around half that protein while only holding a small amount of fat and cholesterol.
• Eggs are nutrient dense foods, meaning they contain more vitamins, minerals and amino acids, per calorie than most other foods. When you eat an egg, you get high quality protein, phosphorus, selenium, choline, vitamin B12 and multiple antioxidants.

So, enjoy your eggs. Of course, we know to eat all things in moderation. It's probably not a good idea to eat six fried eggs every morning like my grandpa did. He did die pretty healthy in his nineties, though.

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EASY WAY TO LIGHTEN UP YOUR DIET

It is that time when millions will be thinking about their diet. They will promise themselves they will eat healthier and that they will diet.  Almost everyone reading this has made a promise like that to themselves at some point in time.  And most of those promises didn't last through a month!  Forget the diet, my opinion on that subject is all over this blog.  But eating healthier is so easy, so good for your overall health, and will eliminate the need for dieting.  Over the next few days, I will touch on simple things you can do to lighten up your meals.  I don't believe in complicated, that is just not me.  So let's get started with one of my easy tips that can make a big difference and is sustainable over time.

Switch out all your current dairy products for low-fat ones.  That includes milk, sour cream, yogurt, evaporated milk, even ice cream products.  You will hardly notice the difference in taste and within a few weeks you won't notice it at all.  You do need fat in your diet but going low-fat on dairy will be okay. As always, follow your doctor's advice over mine. People with certain illnesses or health needs especially must follow their doctor's advice.

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A LITTLE BIT OF EGGNOG FACTS

It's that time of the year when the eggnog comes out. If you are dieting or you are a diabetic, you might want to watch your eggnog consumption or be sure to read the labels. Some traditional eggnog from the grocery stores contains as much as 30 g of fat and 40 g of carbs per 1/2 cup.

I have a recipe on my diabetic enjoying food blog that has only 3 g fat (1 1/2g saturated) and only 11 g carbs.

If you add alcohol, that increases the number so keep that in mind.

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'WATCHING YOUR WEIGHT?'

Maybe you aren't dieting but just 'watching your weight'. Here are a couple of simple things to keep in mind to help keep your weight stable.

•  Pay attention to fat and calories in what you eat. This goes for meals and snacks. Are you aware that many low-fat foods are high in calories? Calories are calories no matter what type of food they are in.
• It takes the body approximately 20 minutes to feel full after you eat. It pays to wait a few minutes before going for second helpings. After a few minutes, you may realize you are no longer hungry.

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WILD SALMON VS FARM-RAISED SALMON

Did you know that wild salmon can have up to 6 grams less fat in a 5-ounce portion than does farm-raised? (Remember the fat in salmon is mostly healthy fat.)

A COMPLETE MEAL

Do you know what a complete meal consists of?  To have a complete meal you need to have whole grain, fruits and vegetables, lean protein, and some heart-healthy fat. Skipping one whole food group without your doctor's permission is not a good idea. The file picture below shows this about as good as any I have seen.

 

DON'T THINK OF FOODS/CALORIES AS JUST CARBS, PROTEINS OR FATS

 

Try thinking of foods as packages of various amounts of carbs, protein, and fats. A food and its calories may be made up of any one or any combination of the three. If you are diabetic or watching carbs for other health reasons here is a simple way to think of carbs. The calories in the following foods come mainly from carbs:

• Sweets and desserts such as candy, cakes, pies, cookies
• Starches such as breads, grains, cereals
• Fruits and their juices whether raw, fresh, or canned
• Vegetables including broccoli, corn, beans, peas, peppers, etc
• Fat-free foods often use carbohydrate-based fat replacers ie sour cream, salad dressings
• Sugar-free foods using polyols or sugar alcohols (you will notice sugar-free foods usually note they are not a low-calorie food)

A healthy diet always includes a variety of foods.

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MUSCLE VS FAT

FYI - Per Calorielab.com, 1 pound of muscle burns 7 to 10 calories during the day while 1 pound of fat only burns 2 to 3 calories during the day!

IS FAT OKAY IN SALAD DRESSINGS?

 

Actually, the answer to the title question is yes. Yes, but! Research has shown that many essential vitamins such as A, D, E, and K need a little fat to help the body absorb them. Here is where the but comes in. Some fats do need to be avoided, trans fat being the main one. Also saturated fats should be low, no more than 2 grams per serving and non if they come from partially hydrogenated oil.

The best salad dressings to use should be ones that are low-fat made with one of the following oils - olive, canola, or walnut, all of which can actually help lower LDL (bad) cholesterol.

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ADVANTAGES OF A DIET HIGH IN CAROTENOIDS

 Research a few years ago suggested that eating more foods high in carotenoids may help to prevent excess fat storage, especially in the area of the belly or midsection. It is well known in the medical community that leaner people have higher blood levels of carotenoids. 

The Nurses' Health Study a few years ago that followed more than 1,000 women and men for over 35 years found those who ate a diet high in carotenoids lowered their risk of advanced macular degeneration by 25 to 35 percent.

Looking for foods high in carotenoids? Go orange such as orange bell peppers, carrots, acorn squash, and other brightly colored veggies and fruits.

IS "LITE" SALAD DRESSING HEALTHIER THAN REGULAR?

Basically, the answer is no. Would you believe your body needs the fat in the regular dressing to help it absorb some of the nutrients in the salad veggies. The fat helps the body absorb some important nutrients such as lycopene, lutein, beta carotene. Using the regular dressing can help you double the nutrients your body absorbs. Just keep an eye on the amount of calories you are getting. This information is from the American Journal of Clinical Nutrition.

SOME FACTS ON SHRIMP

 Here are a few facts you may not know about shrimp:

• 10 to 12 medium-sized shrimp will give you 24 g protein and only 1 g fat.
• Those 10 to 12 medium-sized shrimp are only 99 calories (doesn't count butter, etc you add)
• Shrimp is high in zinc
• Frozen shrimp is often more fresh than that in the fresh seafood display case. Frozen shrimp is flash frozen right after it is harvested.
• Shrimp is high in heart-healthy omega-3 fatty acids.

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BEWARE OF SALADS

Note: This is a repeat of a post I made a few years ago. CPK was the restaurant cited in the medical article I read. I have never been to CPK, but I would imagine they offer healthier salads. This example is used to make readers aware that just going for the salad is not always the best option. All restaurants have nutritional values for their foods. You might want to check those before you order.

As we approach a new year it is amazing the number of people who will say their goal for the new year is to lose weight.  Nothing wrong with that goal but most people will not succeed and will drop the idea as one of their goals before the first month is up. One does not have to go on some strict, complicated, do away with everything good, or fad diet to lose weight. That plan alone is a setup for failure.  Unless your doctor puts you on a specific diet for health reasons, just watching what and how you eat is all you need to do to watch the pounds drop off! One of the biggest mistakes people make without even realizing it is salads.  How many times have you heard someone say, "But I just had a salad!" Believe me, not all salads are created equal! Here is a perfect example:  You go out for lunch with your coworkers or friends. They want to go to California Pizza Kitchen.  You think that's not so bad, I'll not have pizza. So you opt for a salad.  Would you believe the CPK's Chicken Waldorf Salad comes in at a whopping 1,561 calories and 31 grams of saturated fat.  That's not healthy fats, that's just the saturated fat!  You would be better off with the meat craver's pizza! You can probably lower those numbers by choosing a different dressing, etc.  However, the point I want to make is this: You can use up a whole days worth of calories on one salad! When selecting a salad, be careful which one you choose! If you aren't sure, ask for the nutritional information on each salad before making your decision.

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HOW ABOUT A BISON BURGER

Have you ever eaten or considered eating bison? If you are looking to cut back on cholesterol, fat, and calories, you may want to consider trying bison.  Bison meat has less of all three, cholesterol, fat, and calories, than even a skinless chicken breast.  But beware if you choose to go with a bison burger, for example, of the toppings you use.  Adding bacon, mayo, etc can add the cholesterol, fat, and calories right back in.

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EAT FATTY FISH

Doctors and scientists tell us that when it comes to sources of protein it just doesn't get much better than fish. Fish is low in saturated fat which clogs arteries and it is high in omega-3 essential fats. Omega-3 essential fats improve triglycerides, reduce artery plaque, and prevent irregular heartbeats.

Women in the famous Nurses' Health Study who ate fish at least 2 times a week lowered their risk of dying from heart disease by 31%!

Doctors recommend eating more grilled or baked (not fried) salmon, shrimp, rainbow trout, pollock (the fish used to make imitation crab), and sardines.

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ANOTHER IMPORTANT REASON TO GET ENOUGH FIBER

If you were to add 10 grams of fiber to your diet daily, you could reduce your visceral fat.  This is important because visceral fat is the most dangerous type of fat because it wraps around your body's organs.  Getting said fiber from fresh fruits and vegetables is a good idea.  Ideas: add an apple or pear to your breakfast, have fresh veggies with lunch, snack on fresh fruit and eat beans with dinner.

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SOME FACTS ON FATS 1

The information in this post comes from Dr. Reed Tuckson, the author of the book The Doctor in the Mirror.

• Fats provide fuel for the brain and the body.
• Fats help us feel satisfied.
• Fats allow us to absorb nutrients.
• 1/5 to 1/3 of your total daily calories should come from fat.
• Not all fats are good fats and it is important to know the difference. The three types of fats are Unsaturated, Saturated, and Trans Fats. Following is a brief description of each:

UNSATURATED: These fats may actually lower your cholesterol, improve your memory (discussed in earlier posts), and protect your heart. Unsaturated fats are found in fish, nuts, and vegetables. Examples are - olive oil, avocado, flaxseed, walnuts, and fish such as salmon and tuna.

SATURATED: These fats increase cholesterol and can harm the heart and brain when eaten in excess. No more than 7% of your calories daily should be from saturated fats. Examples are dairy products, red meat, some tropical oils.

TRANS FATS: These fats are the real culprits and should be avoided. Trans fats raise LDL (bad) cholesterol and lower HDL (good) cholesterol. Examples are - snack foods, fast foods, baked goods, etc.

Even though some fats are healthy fats we must still watch portion size! For a 2,000 calories a day diet, as example, keep your fat intake to somewhere around 56 to 77 grams.

Read product labels to see what fats they contain and how many grams.

SOME 'HEALING FOODS' FOR CANCER PREVENTION

Last month I posted a couple of posts regarding healing foods.  Today I am going back to that with a list of some "healing foods" for cancer.  Would you believe that after several decades of studying this devastating disease known as cancer, doctors and scientists have come to the conclusion that up to 50% of all cancers may be linked to diet?  Think about that for a second and let the fact sink into your mind that what you eat or don't eat could be setting you up to have or escape certain types of cancer.  That is a powerful thought!

One of the things that often confuses us is fat in the diet.  According to the National Cancer Institute, reducing the amount of fat in our diets is one of the most important things we can do for cancer prevention.  However, that statement must be analyzed.  While the NCI says we shouldn't get over 30% of our calories a day from fat, not all fat is bad.  They recommend no more than 10% of your calories a day from saturated fat which is considered one of the bad fats.  While at the same time you need the fats from oils such as canola and olive.  But remember that reducing unhealthy fats is very important in cancer prevention.

Here is a partial list of some foods that are recommended as Healing Foods for reducing your risks of developing several types of cancers.

• All cruciferous vegetables (other posts on this blog describe these veggies.)
• All dark green and yellow fruits and vegetables
• All whole grains
• Dried Beans
• Wheat Bran
• Citrus Fruits
• Fish, especially the fatty ones ie salmon, tuna, rainbow trout, etc
• Nuts
• Onions
• Peppers
• Salad Greens

As already stated, the above is a partial list but I'm sure you get the idea.  If you aren't currently eating several of these items on a weekly, if not daily, basis, I suggest you start doing so now.  It is  not too late to improve your diet.