504 Fit Blog Dropping F-bombs...

...fat-bombs, that is. From burning more fat to eating less fat, fat is everywhere. Fat, fat, fat. It's become a dirty word--and it shouldn't be! No wonder our nation is over-fat. It's all we talk about. It is our reality. Whether you eat too much of it or endlessly obsess about the fat on your body, most of us probably have an unhealthy relationship with fat. The good news is you can change your reality and love your body again, as soon as you decide to "play nice" with fat. So get ready to drop some f-bombs! So what are fats, anyway, and why should you be friends with them? Fats, or lipids, exist in solid states (like lard) and liquid states (like oils) and are vital to our health. Fat on our bodies keeps our organs insulated, our skin supple and resilient, and our hormones in balance. Fat in our diets keeps us satisfied longer after meals, makes food taste better, and, if consumed in the correct ratio, can do everything from lower cholesterol, improve brain performance, and increase longevity by preventing diseases. Here's a quick guide to distinguish among your newfound friends: Saturated Fats: consider this guy more of an "acquaintance." Found in animal products and many baked goods and pastries, as well as coconuts. (Note: saturated fat in coconuts, however, is composed of "medium chain fatty acids" and has been shown to have several health benefits, so you guys should still hang out sometimes). Should comprise less than 10% of your total caloric intake. Too much can increase your risks of heart disease and cancers. Unsaturated Fats: keep these friends close! 2 types: polyunsaturated and monounsaturated. Should comprise about 15-25% of total calories. Polyunsaturated fats: Found in vegetable oils, oily fish (especially tuna, sardines, trout, and salmon), certain vegetables, nuts, and seeds. Comprised of fatty acid chains, two of which are worth spending some time on: Omega-3's and Omega-6's. (Snooze alert! It's gonna get a little tedious in the next two sections, so if you're not interested in the nitty-gritty of Omega-fats, scroll down to your next group of friends, monounsaturated fats.) Omega-3 fatty acids: one of your "besties"! Found in oily fish, flaxseeds, hemp seeds, chia seeds, and walnuts. Protect you from heart disease, lower cholesterol levels, and keep chronic inflammation at bay. Come from 3 sources: EPA, ALA, and DHA. EPA and DHA: most efficiently and readily used by your body. EPA helps improve mood, prevent disease, and lower cholesterol. Find the highest concentrations of EPA in oily fish, like tuna and salmon. ALA: less efficient at providing Omega-3's, as it must be converted into DHA and EPA before your body can use it. Found in flaxseed, walnuts, hemp seeds, chia seeds, and sea veggies. Superior, if you're vegetarian/vegan or concerned about mercury content (and quite honestly, you should be). Omega-6 fatty acids: your good friends too, present in most vegetable oils. But everything in moderation please! Instead of a recommended 2-1 Omega-6 to Omega-3 ratio, the average American consumes something more like 20-1. Not surprisingly, however, since Americans get the majority of their calories from genetically modified corn/soybean oils and adulterated soy/corn products. Try to get in more time with your best friend, Omega-3's, by eating more oily fish, sea veggies, as well as flax, hemp, and chia seeds, and by limiting your use of vegetable oils. Monounsaturated fats: another "bestie" and a staple in Mediterranean diets. Found in olives, olive oil, nuts, nut oils, nut butters, and avocados--a true super-friend/food! Also protect you from heart disease and have been shown to lower "bad cholesterol" (LDL) and raise "good cholesterol" (HDL). Trans Fats: definitely a "frenemy." These are fats that have been chemically engineered to be solid at room temperature for use in processed foods. These not only increase your total cholesterol, but they also increase your "bad cholesterol" and decrease your "good cholesterol" (exactly opposite monounsaturated fats). TRANS FATS ARE NOT REAL FRIENDS...ER, I MEAN REAL FOOD! Eliminate them from your life, and watch out: the FDA allows products containing up to 0.5 grams of trans fat per serving to still claim "trans fat free." Bottom line: read labels. Anything listed as "hydrogenated" or "partially hydrogenated" is trans fat. They'll try to sneak their way back into your life with "presents" (like pastries and fried food!), just like any true frenemy would. A few tips: Like friends, fats are all beneficial and crucial to our survival, especially those containing Omega-3 fatty acids and monounsaturated fats--you should make them your BFF's. Here are a few tips to help you play nice: 1. Add flaxseed, hempseed, and/or chia seeds (I use all three) to smoothies, oatmeal, granola, yogurt, and baked goods (flaxseed is actually a great egg/oil substitute--vegans rejoice! Check good-ol' Google for the ratios and substitutions). 2. Eat fish or sea veggies (kombu, nori, and chlorella are all great choices) 2-3 times a week. Go for chunk light tuna (less mercury), when eating canned, and wild-caught salmon, when eating fresh. Avoid farm-raised or "Atlantic" salmon--most of those fish have never seen the outside of a tank. 3. Use a little olive oil (one-two teaspoons is about all you need) on your daily salad. (Yes, daily.) 4. Add avocado to your smoothies (you won't taste it, trust me), salads, and sandwiches. Limit yourself to ¼ of an avocado a day, which has about 70 calories. 5. Eat hummus; not only is it full of fiber and protein, but it contains tahini (the paste of sesame seeds, which have tons of great polyunsaturated fat) AND olive oil (monounsaturated fat). Better yet, add a few olives to your hummus...and maybe dip in some flaxseed crackers...and...snap!...you guys can have a party! I told you making new friends was easy! 6. Eat a ¼ cup (about a handful) of nuts every day (around 200 calories). Those who do so regularly, usually weight less and have less body fat. For the best nutrient profile, mix a few together--some of the most nutrient-dense and beneficial are almonds, walnuts, and cashews. Most importantly, don't go nuts (hee!) with your new friends. Too much of a good thing is...well...not a good thing anymore, and you don't want to over-stay your welcome at a friend's house (no one wants to be the last one standing at the party...no one wants to be passed-out on the couch either, but that's a different topic for another email). Fat STILL has 9 calories per gram (carbs and proteins each have just 4), so it's a potent AND effective friend. You guys need not visit for long periods of time to feel each other's good vibes and reap the awesome and powerful benefits of the relationship. Fat's density and power is EXACTLY WHY IT'S SO FILLING AND SATISFYING WHEN YOU ADD IT TO YOUR FOOD. Get it? So use fat as a "garnish." Sprinkle it around your diet, and I promise: your life, your mood, and your waistline will improve. Your food will taste better, and you won't feel compelled to eat so much of it. You will feel satisfied with less... ...Because less is more...or something like that, right? Yes. Yes, I think so. Have a great day, you guys! Peace and love from Team 504FIT!