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.

 

SOME FACTS ON FAT

Do not avoid eating all fats! In moderation, healthy fat (naturally occurring fat) is a necessary part of a healthy diet. We should, however, stay away from artificially produced fats better known to us as trans fats. Trans fats are created during a manufacturing process that turns liquid oils into solid fats. Trans fat are found in margarine, shortening, packaged baked goods such as Twinkies, doughnuts, and a lot of fried foods such as some french fries, fried chicken, etc.

According to the American Heart Association, eating trans fats increases our risk of developing heart disease, having a stroke, and developing diabetes. That is why I suggest people use butter instead of margarine. The FDA mandated trans fats be eliminated from foods by 2018. However, it is a good idea to look at labels to avoid trans fats.

There are some animals that have a small amount of naturally occurring  trans fats and those are not harmful in reasonable amounts. Some lamb, beef, and butter have these natural trans fats. A 2016 study found a small or neutral effect of butter consumption on rates of mortality, cardiovascular disease, and diabetes. A 2015 study analysis in the British Medical Journal found a negligible association between saturated fats and mortality or cardiovascular disease, but a 20 to 34 percent risk from artificial trans fat consumption.

If you are curious about which foods have healthy fats, the following foods are some that fall into that category: avocados, nuts, seeds, dark chocolate, and salmon and other fatty fish. Salmon and other fatty fish are rich in omega-3 fatty acids which are vital for brain and heart health.

One should eat a balance of protein, carbohydrates, and healthy fats.

This is a Betty Crocker photo.

ADDING LEAN HAM AS A HEALTHY WAY TO ENHANCE FLAVOR

Today there are lots of healthy ham products.  Pork producers are bringing out reduced-sodium hams.  They have also introduced lower-fat hams.  Lean ham is almost as lean as beef sirloin, some fish, and chicken breast.  Laura Marzen R.D. says that makes ham a good choice for adding smoky flavor, but little fat, to dips, casseroles, and vegetable dishes.  She has also stated, "There's something about vegetables cooked with just a little ham that makes them irresistible.  You can put healthful food on the table, but if no one eats it, no one gets the benefit."  She added, "The lesson here is that there are ways to enjoy foods like ham when you keep serving sizes small; just an ounce per person goes a long way in enhancing a soup's flavor."

IMPORTANCE OF WATER

Almost all of us know we need to drink 8 to 10 glasses of water a day, even though many of us don't do it!  But do you know why?  How about this?  The experts say water is second only to oxygen as essential to life itself!  Is that reason enough for you? No, you want more reasons?  Check the bullets below.

• Water decreases the risk of colon cancer by 45%.
• A lack of water is one of the most common causes of daytime fatigue!
• Water reduces fat deposits in the body. 
• Water helps maintain proper muscle tone.
• Water reduces the risk of bladder cancer by 50%.

The above bullets are just a few of the ways water is helpful to the body.

One thing we should do that most people say they don't even think of doing is to drink at least one glass of water right after getting up in the morning.  Remember we aren't talking about a 16-oz glass.  A glass that holds a cup of water counts as a glass.

Do your body a big favor and drink plenty of water!

THE DIFFERENCES IN WHOLE MILK, LOW-FAT MILK, AND SKIM MILK

Do you get confused on which milk you should keep in the 'fridge for your family?  Do you know what the differences actually are?  Here is a breakdown of the three most popular milk types in calories and fat% per 8-ounce glass:

• Whole Milk = 150 calories, 49% fat Also contains riboflavin, phosphorus, vitamin B12.  Almost all milk is fortified with vitamins A and D.
• Low-Fat Milk 2% = 120 calories, 35% fat Also fortified with vitamins A and D and basically has the same other nutrients as whole milk.
• Low-Fat Milk 1 % = 100 calories, 23% fat Same benefits as 2%.
• Skim Milk = 85 calories, 4% fat.  Has about 55% of the calories of whole milk but does have the other nutritional benefits of whole milk.  Skim milk is very low in cholesterol.

You and your doctor are the ones who know your dietary needs.  Hopefully this information will help you when you make your milk purchases.

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PORK FAT IS A HEALTHY FOOD - REALLY?

Yes, really! Three or four years ago the BBC reported on a study of the most nutritious foods. Scientist analyzed 1,000 raw foods and rated their nutritional value. Pork fat ranked #8 in the list of the 100 most nutritious foods! That's ahead of salmon, tangerines, fresh spinach, etc. Each of the foods were given a nutritional score, the higher the score the more likely the food would be to meet our daily nutritional needs when eaten with other foods. The following is a list of the top 10 with the number following being the score that food earned:

1. Almonds 97
2. Cherimoya (a fruit) 96
3. Ocean Perch 89
4. Flatfish 88
5. Chia Seeds 85
6. Pumpkin Seeds 84
7. Swiss Chard 78
8. Pork Fat 73
9. Beet Greens 70
10. Snapper 69

The article continued to state that pork fat is a good source of vitamins and minerals and is more unsaturated than other meats such as beef and lamb.

So go ahead and enjoy that bacon and ham in moderation. Tell those trying to get you to have a salad instead that your salad needs to be loaded down with bacon! 

Remember, everything in moderation!

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SUMMARIZING ACTIVE CALORIES & COUCH POTATO CALORIES

If you don't like counting calories or have trouble following specific diet plans, don't despair!  You can control and maintain your weight by following some simple guidelines when planning your meals.  In the recent past this blog has focused on different types of calories (yes, there are different types!) and how they affect how the body handles them.

Remember the following guidelines when planning your meals (you will find the details on all these recommendations on previous posts on this blog) and let the calories you eat help you maintain your weight.

• You can forget counting calories.
• Eat foods from each of the "Active Calories" lists every day.
• Eat mostly foods from the "chewy" and "hearty" categories.
• Eat at least one "energizing" or "warming" food every day.
• Any snacks should contain at least one "active calorie" food.
• Drink plenty of water; 2 glasses per meal is recommended.  You need the water to prevent digestive problems because of all the protein and fiber you are consuming.

By following these guidelines, you will keep your fat burners active rather than allowing "couch potato" calories to take over and go straight from digestion to fat storage.

Note: Healthy fats such as nut butters, avocados, healthy salad dressings, etc can also boost fat burn.  The key is amount control.  Keep nut butters and salad dressings to around 1 tablespoon.  1/8 of an avocado is the recommended amount.

And don't forget this; beverages count too!  You can destroy a lot of the good you do by eating the right foods if you drink unhealthy beverages.