Category: Nutrition Basics

Fats – The Myths and the Truths

Not all fats are created equally.  This may be news to some based on the bad rap that fats have received over the years.  However, it is imperative to make the distinction between good fats and bad fats or as author Udo Erasmus likes to say “Fats that Heal and Fats that Kill” which he titled his book.  Even if you look at the USDA food pyramid which is designed to help us know what to eat and in what proportions lump all fats together in one big category.  What a mistake.  

Let’s look at a few things that should get our brains thinking in a new way about fats. (By the way, the human brain is made up of 60% fat)

1-      The low-fat craze has been in full force since the late 70’s yet the rates of diabetes, heart disease, and obesity are higher than ever before.  Logical conclusion: low-fat diets are not the answer

2-      55% of the nutrients in breast milk are fats.  If fats are necessary for a developing baby and result in them growing and thriving, how can they be bad for the rest of us?  Logical conclusion:  fats are necessary for a healthy body at any age.  

3-      Cultures that eat a great deal more fat than we do- even saturated fat don’t suffer from the same ailments we do.  For instance, some African tribes eat up to 1 full pound of saturated fat per day.  Polynesian and Sri Lankan cultures eat tremendous amounts of coconut oil (very high in fat).  Yet amazingly, both of these cultures have little if any heart disease, obesity, high blood pressure, etc.  Logical conclusion:  fat is not the problem.

Take a minute to really think about these things.  If common sense kicks in it should be apparent that some of the notions we have about fats could actually be incorrect.  Let’s break through these myths about fat.

Myth #1:  Fat makes us fat

Myth Buster:  as seen above, society has done a great job of pushing a low-fat diet as the answer to avoiding heart disease, diabetes, and obesity.  However, this plan has actually caused the things it was touted as being able to prevent.  Fat does not make you fat.  It is the inability to burn fat that makes you fat.  There are many factors involved in being unable to burn fat but many of them are dietary in nature.  You may be asking “if fat doesn’t make us fat, what does?”   The answer is Sugar!  It is the overabundance of sugar that is making us fat, not the fat.  In the next newsletter we will tackle subject of sugar. 

Myth #2 – Dietary Fat causes heart disease

Myth Buster – While it is true that bad fats do contribute to clogged arteries, scarring, and heart disease, good fats actually prevent heart disease!  That’s right- the right kind of fats are preventative in nature.  The good fats actually protect your organs (including your heart), keep your hormones functioning properly, boost your metabolism and fat burning ability, improve cognitive function, allow for proper cellular detoxification, etc.  The list goes on and on.  Remember the breast milk?

So let’s break down the list of good and bad fats.  You will notice that the good fats are found in nature, unadulterated by man, and much less processed than the bad fat counterparts.  It is also important to consider heat, light, and air as both can cause the fats to become damaged. 

Good Fats/Oils:  Raw Nuts & Seeds, Grass Fed Beef, Fish, Eggs, Butter, Organic Dairy Products, Olives, Avocados, Coconut Products.  Do Not Heat:  Flax Oil, Cod Liver Oil (supplement) Hemp Seed Oil, Walnut Oil, Avocado Oil; Moderate Heat:  Grapeseed Oil, Olive Oil; High Heat:  Coconut Oil 

Bad Fats/Oils:  Roasted Nuts & Seeds and Nut Butters, Non-organic Dairy Products, Trans Fats (margarine, synthetic butters & shortenings), Corn Oil, Vegetable Oil, Canola Oil, Cottonseed Oil, Soybean Oil, Safflower Oil, and Sunflower Oil), Hydrogenated and Partially Hydrogenated Oils.

Today’s Nutrition Tip:  Coconut Products 

Coconut products have acquired a very bad rap because of the high saturated fat content.  However, not all saturated is fat is bad.  In fact, here are some benefits that make coconut and coconut oil one of the healthiest foods you can add to your diet.

• Contains MCFA’s (medium chain fatty acids)- these types of fats are readily usable by the human body.  It is converted into quick energy and is less likely to be stored as fat & obesity.
• Shown to support the thyroid, heart, and immune system.
• Has antimicrobial, antibacterial, and antiviral properties!

For this post, I want to focus on some common sense nutrition principles.  When you look at the current state of American health, it should elicit some degree of wonder.  We are the most powerful country in the world with more technology, more resources, and more enterprise than anywhere in the world.  Yet we seem to be completely missing the mark on health.  In fact, the World Health Organization (WHO) ranks the US  37^th in terms of healthcare.  That is pretty pitiful.  

The Standard North American Diet

The typical North American diet just is not working.  This is evidenced by the skyrocketing statistics of heart disease, diabetes, prostate cancer, breast cancer, and obesity (the five chronic diseases that North Americans are most likely to die from).  If you look back, even as close as 100 years ago, these problems didn’t even exist.  So what has gone so wrong?  It is a complex question that has many different answers but when it comes to nutrition, there are some definite stand outs.  Our food supply is so far removed from the way it originated that I am sometimes hard pressed to even call some of it “food”.  Unfortunately, if you don’t know what you are doing, you are exposed to extreme health hazards just by eating the Standard American diet.    It is crucially important to avoid the 3 Dangers that are compromising our health:    

Sugar, Bad Fats, and Toxins

These three things are the landmines out there that must be avoided.  The sugar and the toxins are pretty well understood but there are so many misconceptions with regards to fats that there will be a lot of focus on that throughout my newsletters.  Most processed foods contain all three.  Your body is an amazing thing but it cannot handle the constant onslaught of sugar, bad fats, and toxins.  Eventually, it breaks down and you get sick.      

A Better Way

There are specific things you can do nutritionally that can absolutely change your current state and completely transform your future.  The principles that work to accomplish this are not new.  There are other cultures out there that are free of America’s chronic conditions.  In fact, less than 100 years ago, America was one of them.  It has been within the last 100 years that things have fallen apart.  Look at what and how your grandparents or great grandparents ate.  Much of it was fresh, unprocessed, and homemade.  Families sat down at the dinner table together and took their time eating.  Nothing like what we see families doing today. 

The things it takes to eat a healthy diet and keep a healthy body are not new but they are VERY DIFFERENT than what has become the norm!  It does take some getting used to and that is why my focus and passion has always been on the practical tools, resources, tips, and guides to walk people through the changes.  This is precisly why I compiled everything into the book I just co-wrote.  It is years worth of research and practical application.  Maximized Living Nutrition Plans Book   

In addition to avoiding the 3 dangers, there are 3 Basic Changes that everyone should make, regardless of age, gender, genetic background, or medical history. 

3 Basic Changes

Fat – eat more healthy fats, eliminate all bad fats. (next week, we will focus on good and bad fats)

Protein– change the quality of your proteins.  When it comes to animal products, go with naturally raised vs. commercially/unnaturally raised  (more on this to come)

Carbohydrates – Eat more vegetables and eliminate refined grains and sugars

Although these changes can be a challenge for many because of being so entrenched in the Standard American Diet, it can be done.  It takes commitment and a willingness to change.  I can tell you from experience that taking even baby steps in these directions can have dramatic results. 

Today’s Nutrition Tips: 

• Get rid of the soda, sweet tea, and juice
• Change from white bread and rice to whole wheat and brown rice
• Invest in good quality meats- hormone/antibiotic free, naturally raised
• Eliminate ALL trans-fats (don’t rely on the marketing claims!  Check labels- look for hydrogenated or partially hydrogenated anything– that means trans fat!
• Cut WAY back on sugar and high fructose corn syrup.  Check labels- anything ending in –ose is also sugar.
• Start cooking at home more!

Recently, I have co-authored a book entitled Maximized Living Nutrition Plans.  Being abl to do so was a culmination of years of research and practice in the area of nutrition.  I started by learning for myself, then applying what I have learned to my own family, and lastly sharing what works with others.  I have been blessed with the amazing reward of seeing people truly change their lives through nutrition and the other essentials necessary for health (more on that to come). 

The biggest thing I have found in teaching people about nutrition over the years is that information is useless without the tools, resources, inspiration, and confidence needed to change.  That is my true goal- to not only give people information but to also empower them with the tools they need to make lasting changes.  I am happy to open the lines of communication with anyone reading this.  Feel free to email me any time.

In any of my posts and communication, I will do my best to break through the myths of nutrition, expose the truth about our current food supply, lay out exactly what you can and should be doing to prevent and even reverse disease, give you practical tips and recipes that can fit into your busy lives, and give you the inspiration to change.  Your common sense meter should always be on and engaged in matters of health and nutrition.  For instance, natural is always better than man-made, unaltered foods are always better than altered, fresh is always better than preserved, etc.

Unfortunately, the Standard American Diet (S.A.D.) is mostly man-made, adulterated, preserved, nutrient deficient, and full of sugar, bad fats, and toxins.  (These are the “Big 3” dangers we you will hear about often.)  It is buyer beware out there!   People need to know what they are eating and what the consequences are. 

I don’t think anyone can deny that the current health of our nation and especially of our kids is in a crisis state.  Right now, for the first time ever, it is projected that this will be the first generation where parents will outlive their children!  That is a frightening thought yet it is the reality.  Also frightening are the skyrocketing statistics on heart disease, cancer, diabetes, autoimmune diseases, etc.  Unfortunately, there are no magic bullets, no easy fixes, and there is certainly no one who will constantly “have your back”.  It is up to each one of us to take back control of our family’s health and to make the necessary changes.  As you will see, what works are:  timeless principles modified for today’s realities, simple to understand changes that anyone can make, and the application of practical tools that many people have used to drastically change their lives and their futures.

Whatever Americans have been doing up to this point is not working!

I wanted to keep it simple this week so here are some basic tips for healthy eating.

 

• Keep this mantra in mind, “Eat to live, don’t live to eat.” And think of every meal as an investment in your future.

 

• Failing to plan is planning to fail.  Eating healthy takes time and preparation.

 

• Adopt the “Eat it anyway” philosophy (i.e. even if it doesn’t taste great, eat it anyway because it is healthy).  You will find you will start liking healthy foods and eventually even crave them.

 

• Start making the switch to Food by Nature and away from Food by Man (keep a journal)

 

• Don’t eat right before bed time or exercising

 

• Decrease food portions and cut out junk food.

 

• Utilize the “Rules for Better Fueling”

Let me know if you want more info on these

-Replacement Rule                                     -Addition Rule

-Dress Up Rule                         

-10 Point Reduction Rule

-Multiple Feedings Rule             

-Stay Full Rule

            -Vacation Meal Rule

 

• Replace your meat with natural, organic, hormone/antibiotic free meat
  • Grass-fed beef is available on the internet (frozen) (follow the US Wellness Meats link at http://www.maximizedlivingdrroberto.com,at Nature’s Corner Market, at  Publix (ground grass-fed beef) or through local farms. 
  • Natural chicken is available at just about every grocery store

 

• Replace refined/processed sugars with natural sweeteners like honey, pure maple syrup, agave nectar, or stevia.

 

• Replace margarine with butter and bad fats with good ones like olive, coconut, walnut, avocado

 

• Try to buy organic fruits and vegetables (refer to the pesticide guide at http://www.foodnews.org)

 

• Drink LOTS of water (slowly replace what you drink now with water)

 

• Shop around the perimeter of the store.  That is where the healthier foods are.  The center of the store is where all of the processed food is located.

 

• Start reading ingredient labels and avoid all of the following:

•  
  • MSG (Monosodium Glutamate)
  • Artificial Sweeteners (Splenda, Nutrasweet, Aspartame, etc)
  • Nitrites and/or Nitrates
  • Sulfites
  • Partially Hydrogenated Anything
  • White flour (when the label says things like enriched flour, wheat  flour, bleached flour, it is no good.  It needs to say whole grain……)
  • High Fructose Corn Syrup

 

• Eat out less often- much less! (If you do, substitute better choices)

 

• Buy a steamer…it is the easiest, healthiest way to prepare vegetables – lots of them!!!

For this post, I want to step away from the practical tips on nutrition and look more at the big picture.  Not only is nutrition important for health reasons, it is also about character, commitment, discipline, purpose, and love.  While that may sound a little overboard, hear me out.  Much of our nutritional decisions are made for us…mega marketing, a convenient restaurant on the way home, whatever attracts our attention on the grocery shelf, etc.  It is often mindless and robotic.    

 

For most people shopping and eating is based on taste, convenience and cost as opposed to quality.  It takes a much bigger commitment to shop, cook, and eat healthy foods.  But guess what, anything worthwhile in life usually takes commitment and discipline.  Look at anyone who has ever had success at anything.  Did it just “happen” or did it take hard work? 

 

Nutrition is no different.  One of the utmost forms of respect to yourself and to your body is to put good food (fuel) in it.  Trust me, there will be consequences of your food choices whether they be immediate or longer term, minimal or devastating.  To quote my husband, “Cancer, heart disease, diabetes, don’t care about your reasons or excuses.  They don’t care if you liked the soda or if you didn’t know that hydrogenated oils were bad or if you didn’t have time to cook.  They are indiscriminate and far reaching in their devastation.”

 

You must know someone who has been touched by these diseases, which by the way, are typically lifestyle related.  How has it affected not just that person but the people around them?  A perfect example is in my own family.  My father in law passed away at the age of 54 after years of poor diet, smoking, and lack of exercise.  He drank a 2 liter bottle of Pepsi with lunch and dinner every day, I never really saw him eat a vegetable, and he loved sweets.  As a result, he ended up with kidney failure, had to endure dialysis every day and eventually developed congestive heart failure and succumbed to the breakdown in his body.  Well, that meant that my husband no longer had a father in the picture, his mom lost her husband and my children don’t get an opportunity to know their grandfather.  It was truly devastating.  What if he would have been more diligent about his diet, would the outcome have been different?  I am confident the answer is a resounding “YES!”.  Would it have been worth the commitment and discipline to remain in this world a little longer, living to his full potential.  Again, the answer is “YES!” 

 

The point of all of this is to truly inspire, and not just motivate you.  Motivation can be short-lived, but inspiration makes lasting change and gets to your heart as well as your head.  If you don’t want to do it for yourself, do it for the people who love you, care about you, and count on you. 

 

We have literally seen dozens of people reverse diabetes, lower blood pressure, beat cancer, relieve depression, lose massive weight, etc by focusing on their health.  Nutrition being an essential component of this.  Hippocrates once wrote, “let food be thy medicine” and it is an undeniable truth that works!!!  People that refuse to accept a diagnosis as a final sentence and instead get committed can literally turn their lives around.  But why wait for this to happen?  It’s much easier when you are not really sick.  Do it NOW!     

 

Get started now!  We have been authorized to host a private movie screening for the movie FOODMATTERS.  It will be on Apr 17 at 7PM at Burnt Hickory Baptist Church.  Call 770.919.7171 or http://www.foodmatters.tv for more info or to rsvp.  Don’t miss it!