Not All Fats are Bad Fats

 

I have a confession: I love butter. In fact, I would say it’s on my favorite foods list, right up there with nuts and chocolate. But I also love extra virgin olive oil and avocados, and this amazing toasted walnut oil. Fat is satisfying, it makes food taste better and keeps us fuller longer, stabilizing blood sugar. It is soothing and nourishing, and when consumed in moderation, is a necessary component of our daily diet.

To begin, let’s have a quick lesson in “Fats 101″:

Fat is a macronutrient, just like protein and carbohydrate and something our bodies need. Fats are precursors to hormones, they cushion our internal organs, they regulate our temperature, and they carry fat-soluble nutrients through our bodies. As part of a balanced diet, we need a variety of natural fats.

 

So, how much is too much? That depends on the person. The standard advice is to limit fats to no more than 30% of calories in one’s daily diet. In my experience, what feels right varies from person to person. For example, some people feel better with 20 to 25% fat, while others need a bit more, perhaps 35 to 40% – more along the lines of a Mediterranean-style diet. If you crave a lot of sugar and feel hungry within just a couple of hours after eating, your body may need a little bit more fat. Try adding a few slices of avocado to a meal, or rather than something sweet for dessert, have a small handful of nuts or a spoonful of a natural nut butter. My very favorite: roasted almond butter!

Here are the different types of fats:

Saturated Fats – these are solid at room temperature. They include animal fats (not fish!) such as butter, cream and cheese, and just a few plant-based fats: Coconut, cocoa, palm and palm kernel oils. While some authorities claim that saturated fat should be avoided, others say that these stable fats have been used around the world for thousands of years in their natural state. I personally believe that all natural fats, including saturated fat, can have a place in the diet. They are ideal for cooking in many instances because they are not easily damaged by heat.

Monounsaturated fats are liquid at room temperature and some (peanut and olive, for example) may harden when refrigerated. They are found in olive, canola, peanut and avocado, as well as high oleic sunflower and high oleic safflower oils (these are often called “high heat sunflower and high heat safflower” oil). Monounsaturated fats are recognized as highly beneficial: They help keep HDL cholesterol high and they are stable fats for cooking. When using olive oil, be sure to cook on low or medium low heat…olive oil has a low flash point so it burns quickly. You can also combine it with other oils such as canola or high heat sunflower oil for a milder flavor.

Polyunsaturated Fats - these are liquid at room temperature and liquid when refrigerated. You will find them in nuts, seeds, egg yolk, corn, soy and fish. (Polyunsaturateds contain those Essential Fatty Acids you hear about – I’ll do another post soon about all of that!) I never advise cooking with oils that are high in polyunsaturated fat. This is because they are easily damaged by light and heat and are best eaten in their original form such as edamame or corn, or used raw such as flaxseed oil or sunflower oil.

Trans fats – these are created when liquid oils such as soybean or cottonseed have been chemically treated in order to make them solid at room temperature. You may see the words “partially hydrogenated” on a food label – means the same as trans fats. These partially hydrogenated oils, commonly used by food manufacturers, are very unhealthy and should be avoided whenever possible. At Whole Foods Market, you don’t have to worry or read labels because we don’t allow man-made hydrogenated fats in the foods we sell. Common sources of trans fats include most commercial baked goods, processed foods, pie crusts, cookies, crackers and margarine. (FYI: we sell all-natural, good-tasting margarines that are created from natural oils such as palm and canola.)

Some of my favorite ways to add a variety of good fats to meals and snacks are:

• Add a couple tablespoons of chopped walnuts to breakfast cereal or yogurt
• Sprinkle a tablespoonful of pine nuts, sunflower seeds or pumpkin seeds on your salad
• Add ½ cup of chopped almonds, pecans or walnuts to a cookie or cake recipe, or sprinkle over the top
• When making stir-fry for dinner, add a handful of roasted cashews just before serving
• Top grilled fish or chicken with sliced avocado
• Drizzle extra virgin olive oil over sliced veggies such as cucumber, tomato or steamed veggies. (adds great flavor and extra virgin olive oil is filled with antioxidants and other plant compounds)
• Add chopped olives to tuna or chicken salad
• Put a pat of organic butter on your hot steamed veggies
• Sprinkle finely chopped macadamia nuts or hazelnuts over a bowl of berries
• Eat fish such as salmon, sardines, char or mahi-mahi 2 or 3 times a week
• Make your own buttery spread by mixing ½ cup olive oil and 1 stick softened butter in the blender. Puree until smooth then store in a container with a lid in the fridge – it becomes semi-solid like tub margarine, and is easily spreadable, and contains NO trans fats. Use raw or for cooking.

 

Acai Berry Fad Diet

There are numerous advertisements, blogs and web sites all marketing the acai berry as the ultimate weight loss product. Can you really lose weight with acai, or is this all just a massive scam? You bet it is! It’s got all the hallmarks of a scam: crazy claims of huge weight losses, increased energy levels, improved sleep, improved sex drive – you name it and acai delivers it. Given the opportunity acai can probably change the personality of your mother in law too…

It is difficult to understand how this supposed weight loss product, totally unsupported by any scientific evidence whatsoever with regards to its effectiveness in the battle of the bulge, gained so much popularity so quickly. Everywhere you look on the internet people are telling stories of how incorporating the acai berry into their diets helped them reach their optimal body weight. How did the acai berry fad diet gain such momentum?

The acai (pronounced ah-sigh-ee) berry is just another fruit after all. Acai berries are harvested in the Brazilian rain forest from acai palms that reach heights in excess of 60 feet. These same palms are also used to harvest edible hearts of palm. Acai Berries are naturally lower in sugar than many other berries, and the flavor can be described as something between berries and chocolate.

It is much, much easier to get people to believe that an exotic berry from the rain forests of Brazil offers the magic cure to their weight loss woes than it would be to convince these same people they will magically lose weight by introducing apples, blueberries, grapes or even bananas into their diet! Even though acai berries offer many health benefits, it will most probably be as effective as any other berry in helping you lose weight. Yes, you will lose weight if you incorporate fruit into your diet, but only if you do so in moderation as part of a calorie controlled diet.

The quick rise to fame of the acai berry as the ultimate weight loss product had much to do with discussions on the Oprah Winfrey show. Two of Oprah’s regular experts, namely Dr Perricone and Dr Oz, highlighted the general health benefits of the the acai berry. The berry was included in Dr Perricone’s list of top 10 super foods, as it contains a remarkable combination of antioxidants, monounsaturated fats, dietary fiber and amino acids.

Interestingly, even though the benefits of acai for general health were explained, none of the Oprah discussions really touched on the benefits of acai for weight loss. Still, the mere mention of the berry on the show was a green light for many unscrupulous businesses to claim that the acai berry was endorsed by Oprah as the ultimate weight loss product. Oprah’s lawyers are pursuing a number of companies for false claims of association with Oprah Winfrey.

The scam went even further than false claims as to the weight loss benefits of acai in some cases. Incidents were reported where consumers, excited about a 14 day free trial offered by acai vendors, got a nasty surprise along with the product. It was delivered with a letter informing them that unless they canceled by phone, they will automatically receive and be charged for the product on a monthly basis from then on. The telephone number provided turned out to be invalid. These clients did eventually, after many frustrations, manage to get the banks to stop and reverse the transactions, but the experience left them with a bitter taste in the mouth.

The objective of this article is by no means to belittle the health benefits of acai berries when introduced into your diet, or even to imply that all acai vendors should be avoided like the plague. Acai has 10 times more antioxidants than red grapes. It really does promote cardiovascular and digestive function, and provide amino acids vital for muscle regeneration. Many suppliers of acai products are honest and really provide value for money. Just be careful where you buy acai products, and make sure you buy them for the right reasons.

Joana Campbell is an expert in the field of weight loss and management. She writes for OptimalBodyWeight.com. For free weight loss tools; including online weight tracking, online food diary, journal, nutritional analysis, and many more check out MyOBW.

Article Source: http://EzineArticles.com/?expert=Joana_Campbell

Acai Berry Detox And Weight Loss – What You Really Need To Know

Rather, it is a tool that will make you achieve better health through gradual weight loss. And gradual weight loss can only be achieved by the right combination of diet, exercise and the right dosage of food supplements like acai based products. Many people would not want to hear the words "diet" and "exercise" but these are still the main components of weight loss. Food supplements that promote weight loss are aides in order for the person get to his or her target weight.

Acai And Weight Loss

Acai berries can help a person achieve weight loss by contributing its one most attractive property into the mix: that of providing high levels of antioxidants into the bloodstream. As many of you know, antioxidants can help eradicate free radicals in the body. These free radicals are of course essential in human development since these promote natural cell renewal. And natural cell renewal can be achieved by letting cells decay so that these can be replaced. Unfortunately, some cells decay too fast that other "new" cells have yet to be developed; or decay too slowly that others cells are affected. Here is where antioxidants step in.

Antioxidants help scavenge off some or most of the free radicals that cause cell decay so that the body has time to develop the new cells that can replace them. At the same time, it can promote faster cell regeneration by providing the body a balance between decaying cells and emerging cells. Once balance is achieved, the body basically returns or goes to a better state where the body can burn up as much calories as it should and "process" them properly. This is essentially why a healthy supply of antioxidants from food supplements like Acai Berry Detox can also help make the skin look younger, the muscles feel tighter and the person’s energy level higher.

Acai berries also provide essential amino acids, a good source of carbohydrates and fibers, healthy fatty acids, and phytosterols which can speed up the metabolism considerably. This makes detoxification of impurities from the system move much faster. Fiber, as is known, can help move bowel wastes very quickly – but it also means that the body is processing the nutrients at a faster rate. In turn, the body quickly assimilates those nutrients and turns these into calories or caloric energy. This is where people claim that drinking acai berry juice or ingesting acai based food supplements actually gives them a boost of energy.

That boost of energy, if you really want to harness it properly, is essential for a healthier lifestyle. That can be used to promote more regular exercises that can speed up the fat burning process. The better part of this deal is: the more you exercise, the better your muscle can burn off unwanted fat, so that you can expend energy even while you are resting.

You can check out for more information on how you can lose weight with acai berry detox.

Article Source: http://EzineArticles.com/?expert=Muneeb_Ahmed

‘Superfoods’ Everyone Needs to Stay Alive and Healthy

 

Experts say dozens of easy-to-find ’superfoods’ can help ward off heart disease, cancer, cholesterol, and more.

Imagine a superfood — not a drug — powerful enough to help you lower your cholesterol, reduce your risk of heart disease and cancer, and, for an added bonus, put you in a better mood. Did we mention that there are no side effects? You’d surely stock up on a lifetime supply. Guess what? These life-altering superfoods are available right now in your local supermarket.

"The effect that diet can have on how you feel today and in the future is astounding," says nutritionist Elizabeth Somer, author of Nutrition for aHealthy Pregnancy, Food & Mood, and The Essential Guide to Vitamins and Minerals.

"Even people who are healthy can make a few tweaks and the impact will be amazing," Somer says. "I’d say that 50% to 70% of suffering could be eliminated by what people eat and how they move: heart disease, diabetes, cancer, hypertension can all be impacted."

You don’t need specific foods for specific ailments. A healthy diet incorporating a variety of the following superfoods will help you maintain your weight, fight disease, and live longer. One thing they all have in common: "Every superfood is going to be a ‘real’ (unprocessed) food," Somer points out. "You don’t find fortified potato chips in the superfood category."

Top Superfoods Offering Super Health Protection

 

• Beans
• Blueberries
• Broccoli
• Oats
• Oranges
• Pumpkin
• Salmon
• Soy
• Spinach
• Tea (green or black)
• Tomatoes
• Turkey
• Walnuts
• Yogurt

Blueberries — Antioxidant Superfood

Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, they are also anti-inflammatory.

"Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits," says Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann’s 10-Step Diet, A Simple Plan for Permanent Weight Loss & Lifelong Vitality. When selecting berries, note that the darker they are, the more anti-oxidants they have. "I tell everyone to have a serving (about 1/2 cup) every day," Dr. Kulze says. "Frozen are just as good as fresh." Be sure to include lots of other fruits and vegetables in your diet as well. Remember too that, in general, the more color they have, the more antioxidants.

Omega 3-Rich Fish — Superfoods for the Heart, Joints, and Memory

"We know that the omega 3s you get in fish lower heart disease risk, help arthritis, and may possibly help with memory loss and Alzheimer’s," Somer says. "There is some evidence to show that it reduces depression as well."

Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel. Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol.

Soy — Superfood to Lower Cholesterol

A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. "Look for tofu, soy milk, or edamame — not soy powder," says Somer. In other words, soy sauce won’t do the trick. One caveat: If you have a family history of breast cancer it is not recommended that you eat extra soy.

Fiber — Superfood Aids Weight Loss and Checks Cholesterol

A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels. As a bonus, because fiber helps you feel full longer, it’s a great tool in weight management. Whole grains, beans, fruit, and vegetables are all good sources. Try throwing some beans in your salad, recommends Kulze. "Fresh, frozen, or dried are the best. You can use canned, but they tend to be higher in sodium," Kulze warns.

Tea — Superfood for Lowering Cholesterol and Inhibiting Cancer

"The overall antioxidant power of black tea is the same as green tea," says Kulze, "but green tea does have ECGC, a powerful antioxidant that we really do think is quite special." A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells. For a double health whammy, replace sugary sodas with tea.

Calcium

OK, OK, you know the drill: Calcium helps build strong bones and prevents osteoporosis. Look for it in dairy products or supplements. Added bonus: Some studies show that calcium helps with weight loss. Here are the calcium levels recommended for adults by the USDA:

• Age 9 to 18 — 1,300 mg
• Age 19 to 50 — 1,000 mg
• Age 51 and over — 1,200 mg

And Finally, the Yummiest Superfood Yet … Dark Chocolate

New research has shown that dark chocolate is packed with antioxidants and can lower blood pressure. Kulze recommends that you look for chocolate with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that’s our kind of health food!

 

Find Out The Amazing Health Benefits With Natures Best Acai Berry

The Acai berry has been used since centuries in Brazil and other Amazonian countries. People here are extremely healthy, have better stamina and live upto a ripe old age. If you want to experience what real health is all about then natures best Acai berry is the perfect solution.

What It Consists Of

What makes the Acai berry so very popular as a health remedy is its huge concentration of antioxidants. It has 10 times more antioxidant power compared to grapes and twice more what blueberries have. Thus, the Acai berry is one of nature’s most potent remedies against a host of problems. Rich in Omega fatty acids, this berry further proves that they help in building protein levels in the body. Acai berry is rich in vitamins and minerals such as B2, B1, B3, A, E and C. The large fiber content in this berry is good for our digestive system. Most people write-off the Acai berry as being horrible in taste because its health benefits are so many. However, this is far from reality. In truth, the Acai berry has a lovely combination of chocolaty and berry-like flavors, which makes it great to be used in deserts, smoothies or eaten in its natural form.

Powerful Antioxidant

One of the biggest reasons why the Acai burn is so popular is because of its rich concentration in antioxidants. As we all know, antioxidants help neutralize free radicals within the body, flush out deep-seated impurities and promote better health. Acai berries have 10 times more antioxidant power as compared to grapes. They possess twice the amount of antioxidants as found in blueberries. In addition, they also taste great, which means they are the perfect health choice!

How to Consume

Acai berries are available in their natural fresh form, dried or frozen and you can purchase them in the form that you prefer. Many manufacturers also sell Acai burn pills, which are available in capsule form. These are very easy to take provided you incorporate them as part of your regular diet. Acai berry formulae are also available in liquid form, which is great because the body readily absorbs it so you get to see benefits sooner.

Health Benefits

The Acai burn is known to reduce blood pressure, cholesterol, increase stamina, fight infections, cancer and arthritis, reduce pains and soreness in the body, improve blood circulation, digestion and libido while also reducing weight. With so many benefits rolled into one berry, it comes as no surprise that the Acai burn is fast becoming the most sought-after supplement among celebrities. Female celebrities love the Acai burn because of its ability to help the body lose weight and promote healthier hair and glowing skin. Since their career depends on their looks, it is no wonder that celebrities are looking for natures best Acai berry through this natural form.

The acai burn reviews has several health benefits it can boast. Get free trial by clicking here : safe weight loss pills.