Do you eat enough healthy fats?

As a weight-loss coach, I’m astounded by the number of people I consult who still think eating fat is bad for their health. This couldn’t be further from the truth. Healthy fats are crucial for a variety of reasons, including:

• Maintaining steady energy
• Vitamin absorption
• Promoting healthy-looking skin
• Reducing inflammation
• Staving off heart disease
• Minimizing risk of developing cancer and Alzheimer’s

Certain healthy fats, like flaxseed oil, even help metabolize dietary fat.

 

I always thought that fats should be called by their more scientific name, "lipids." Perhaps then, a fat-phobic, yo-yo dieter wouldn’t be afraid of consuming 5 grams of lipids in one sitting.

 

Stroll through any supermarket and you’ll notice a preponderance of low-fat and non-fat items. Is it a coincidence that the national obesity rate has skyrocketed as a consequence? I think not. People who avoid healthy fats tend to consume more carbohydrates, which metabolize into sugar, and ultimately get stored as body fat.

 

Dietary fat is, per gram, denser than its protein and carbohydrate counterparts. There are nine calories in one gram of dietary fat versus four calories per gram for both carbs and protein.

 

The good news about there being more calories in a gram of fat is that it will help you feel fuller longer. Just as there are healthy and non-healthy carbohydrates (good: vegetables; bad: baked goods), there are healthy and non-healthy fats.

 

Omega 3 Essential Fatty Acids (EFA)

Perhaps the most touted of the healthy fats are Omega 3 fatty acids. Many products, from eggs to cereals to mayonnaise, market their products as healthy because they contain Omega 3, but fortified Omega 3 products don’t contain the most potent and beneficial compounds. The best sources are cold-water oily fish, such as:

• salmon
• sardines
• mackerel
• albacore tuna (pregnant women and children should minimize because of mercury contamination risk)
• herring

Why are these fats essential?

EFAs are necessary for peak health because our bodies don’t produce them on our own; we need to acquire it from dietary sources. There are three forms of Omega 3 acids: ALA, EPA and DHA. The cold water fish listed above contain EPA and DHA, which have been proven scientifically to:

• reduce blood pressure and fat in the blood
• lower triglyceride levels (a more important marker for heart disease than cholesterol)
• reduce risk of sudden cardiac death
• inhibit development of coronary heart disease

The American Heart Association recommends those with heart disease to consume at least one gram of Omega 3 EFAs per day. (Preferably in the form of cold water fish or a high-quality EPA/DHA supplement.)

 

Healthy fats for vegetarians?

Opt for vegetable sources of Omega 3s (the ALA form). These include:

• flaxseed oil
• soybean oil
• canola oil
• walnuts
• broccoli
• beans

Some researchers argue that ALA is not as beneficial as EPA and DHA, so vegetarians are advised to take Omega 3 EFA supplements.

 

Saturated fat: avoid like the plague?

Mainstream dietary professionals continue to vilify saturated fat as a major contributor to heart disease.

 

Some researchers, however, contend that a modest amount of natural sources of saturated fat like butter and dairy and other animal sources offer numerous nutritional benefits. Some even go a step further suggesting that a major culprit for heart disease is not saturated fat, but polyunsaturated vegetable oils turning rancid during the cooking process as well as hydrogenated oils used in processed foods, which are also commonly known as trans fats—the worst type of dietary fat to consume.

 

A dab of coconut oil or butter are examples of healthy saturated fats, especially for cooking. Saturated fats when exposed to heat do not chemically change easily like vegetable oils. Olive oil, a monounsaturated vegetable oil and a very healthy fat, is the exception to this rule.

 

Conclusion

Consume at least a little amount of healthy fats at every meal, if you want to enjoy steady energy throughout the day and get optimum nutrition benefits. Opt for Omega 3 cold-water fish sources two-four times per week. Include monounsaturated sources like olive oil, avocados and most nuts. Avoid cooking with polyunsaturated fats like soybean and safflower and corn oil. Saturated fat is ok in moderation as long as it’s from a natural source and hasn’t been overcooked.

What to Drink When Water Doesn't Quench the Thirst (sorry; it's not beer)

Most of us know by now that water is the healthiest drink. Every once in a while, though, we all like to imbibe in a more exciting, satisfying and thirst-quenching drink. Here, then, are a few tasty and healthy beverages:

 

Water

Thought I’d leave water off our list? Well, think again; specifically, think again about how most of us typically consume water: grab cup, turn on faucet. Guzzle.

 

We should be grateful for having water to consume, but often, we mindlessly chug it.

 

Try doing this instead: buy some oranges and limes or lemons and cut the fruit into little wedges. Get a nice glass one-gallon pitcher and pour some purified water and the wedges into it and store it in your fridge.  

 

Fancy spas typically offer this water, even infusing the water with cucumber slices.

 

Enjoy the process of making “spa water.” Preparing it can be a meditative art.

 

To add even more flavor, add a teaspoon of agave syrup (which is slower acting on the glycemic index for those concerned about blood sugar levels). Also add a pinch of cayenne pepper, if you want to spice things up. Stir well. Marvel at how tasty water can be.

 

After a lengthy, sweaty session of cardio or strength training, sometimes we crave something more satisfying than plain old water. Spa water can do the trick.

 

Get creative with water. If spa water tastes good to you, share it with anybody you know who doesn’t drink enough water. Maybe they will be inspired to transform what they thought was a bland beverage into a satisfying healthy drink.

 

Coconut water

Guess I can’t get away from water... Coconut water is an isotonic beverage, which simply means that it helps rehydrate the body with vitamins and minerals after exercising. Coconut water does so without unhealthy high fructose corn syrup or other artificial sugars found in many sports drinks.

 

Opt for all-natural coconut water that is not from concentrate. If you see any other ingredients listed besides coconut water, don’t buy it.

 

A typical box of coconut water from a convenience store or grocer has about 12 grams of sugar. Lead a sedentary lifestyle and don’t exercise enough? Opt for spa water instead; you probably don’t need any extra sugar in your diet.

 

But even coach potatoes can enjoy coconut water once in a while. It would be best for non-active people to sip slowly and make the serving last for a while, rather than getting all the sugar at once, even if coconut water won’t spike your blood sugar levels like Gatorade might.

 

Fruit, veggie and protein drinks

Many people still think apple juice and other fruit juices are healthy. Most of the time, they are not; fruit juices are usually loaded with sugar, even when all-natural. The healthy eating concept of incorporating whole foods into the diet and maximizing nutrient density is best summed up with the example of the apple.

 

Instead of drinking apple juice (or eating apple sauce), instead eat an apple. The whole-food apple is lower in sugar and contains the fiber (which juice does not), important for keeping the digestives pipes flowing smoothly.

 

Vegetable juices in general are healthier than fruit juices. Drinking fruit juice by itself will likely spike blood sugar levels, and as a result, may cause a drop in energy.

 

Some fruit juices are heralded for health benefits, such as cranberry for prostate health. So if you want plain fruit juice, dilute the sugar rush by “cutting” the fruit juice with spa water.

 

Some people have a problem with keeping their blood sugar levels rock steady all day. So even if you’re having veggie juice, if you struggle with energy fluctuations, consider mixing in a blender, a scoop of whey protein powder or any other alternative protein (hemp, egg white, rice, etc…) to your veggie juice.

 

Add a splash of flax oil, loaded with essential fatty acids. This will keep your energy streamlined throughout the day.