The Basics: Fats

Dietary fats are varied in origin, such as your obvious 'visible' fats like butter, margarine, cooking oils and the fat that surrounds your juicy steak.


There are also many 'invisible' fats such as those in nuts, cakes, biscuits, ice-cream, tinned or packet foods, cheese and many other animal and vegetable sources that you may sometimes forget about, not know of or choose to ignore.


Good fat or bad fat?


Polyunsaturated, saturated and monounsaturated generally are the three main categories of fat. All fats contain a mixture but predominantly contain one type; for example, virgin olive oil is mainly made up of monounsaturated fat.


We need fatty acids in the body to build new cells and essential for the communication of nerve impulses and for normal brain development. It's no surprise that it is said that takeaway food (I'll mention no leading names here) is fuel for 'dummies'.


Not that going to a takeaway on occasion will make you stupid, but replacing healthy fats from nuts, seeds, oily fish, lean meats and such with takeaway or processed foods too often is going to leave you undernourished in the essential fats required to feed your brain.


Essential fatty acids (EFA's) are fats that are essential to the body and that the body cannot produce (therefore essential). These are Linoleic acid (LA) which are Omega 6 fats, while Omega 3 fats are Linolenic (LNA). The body can then make other fatty acids from these. However, the ability of Omega 3's to make other fatty acids can be disrupted if the balance of Omega 6's are too high as while performing their conversions, they both require (and compete) for the same enzymes. Good sources of omega 3's are oily fish and flax oil. Omega 9 is also a good source of fat, more often used in the form of virgin olive oil.


The extensive use of polyunsaturated oils in cooking and food manufacturing make Omega 6's more prevalent in the diet. This is why the emphasis on the importance of Omega 3's in the media and by health professionals in recent years has become so prominent.


EFA's are essential for the movement and manufacture of energy in the body and regulating oxygen transport. They are also vital for blood clotting,maintaining cell structure and supporting the immune system as well as synthesizing hormones.


Triglycerides are a type of fat that circulates in the blood and are used for energy. A risk of heart disease is higher if triglyceride levels get too high, mostly from being overweight or eating too much of the wrong fats.


A study done at the Rockefeller University, New York, concluded that a diet high in saturated fat activates circulating triglycerides as well as stimulates subsequent food intake.


Cholesterol has a very important role in the body. It is made by the liver and used in the synthesis of hormones including testosterone, oestrogen and cortisone. Cholesterol gives cells their rigidity preventing collapse; while EFA's keep them pliable. Bile and vitamin D are both made from cholesterol.


Too much cholesterol in the body can have damaging effects and is the main component responsible for building up on artery walls. The build up can cause poor blood circulation, leading to strokes and heart attacks. Actual cholesterol in foods has a lesser effect on cholesterol levels than a diet high in saturated fats or refined carbohydrates.


High density lipoprotein (HDL) is known as the good cholesterol and carries the fat containing cholesterol & triglycerides to the liver where it is metabolised. Low density lipoproteins (LDL) are known as the bad cholesterol due to its damaging effects when too high. All the bodies cells have LDL receptors and will close when they have met their cholesterol & triglyceride requirements. The remainder then circulates in the blood and either stored as fat or returned to the liver.


Trans fatty acids (TFAs) can also raise cholesterol levels, damage the heart, immune system, hormones and promote cancer. These are unnatural forms of fatty acids formed from unsaturated fats are exposed to heat and light after extraction such as in the making of margarine.








References:




Barson, JR. Karatayev, O. Gaysinskaya, V, Chang, GQ. Leibowitz, SF. (2011) Effect of dietary fatty acid composition on food intake, triglycerides, and hypothalamic peptides, Laboratory of Behavioral Neurobiology, The Rockefeller UniversityNewYork. Available: http://www.sciencedirect.com/science/article/pii/S0167011511001601, [20/10/2011].


Dunne, J Lavon. (2002) Nutrition Almanac, Fifth Edition, New York: McGraw-Hill.

Ministry of Agriculture, Fisheries and Food. (1995) Manual of Nutrition, Tenth Edition, London: HMSO.

Healthy Fat-Loss Tips

Sometimes you just want a few pointers in the right direction to get you on the path to stress free fat loss.
Join my post (FREE) and I welcome your comments or questions.

Healthy Fat-Loss Tips:

• Drink 2-3 litres of water daily; essential for cell hydration and ultimate detoxification & excess fat elimination.

• ALWAYS eat breakfast and include protein such as eggs or whey protein powder to regulate blood sugar levels, maintain energy and boost metabolism.

• Eat vegetables at lunch and dinner to regulate metabolism and blood sugare levels while keeping that fat burning furnace on fire! Vegetables also provide nutrients and essential fibre which also helps satisfy the appetite.

• Eat 5-6 small meals per day to avoid getting hungry (or you'll end up with your hand in the cookie jar), and again regulate blood sugar levels. Include quality protein, fats & carbohydrates at each. The type of carbohydrates recommended will depend on time of day and exercise regime.

• Essential fatty acids (EFA's) are required daily to help encourage ultimate fat-loss; flax oil (tastes nice on salads & porridge or musli) & fish oil make excellent supplements while coconut one of the best for cooking. Extra virgin olive is also acceptable. There are many other benefits of EFA's such as nourishing the heart, brain and skin.

• Choose lean cuts of meat such as plain organic chicken, lean organic beef/mince and organic eggs. By choosing organic, you are avoiding the ingestion of antibiotics and hormones that are in regular foods(often the cheapest in the supermarkets unfortunately) and disrupt our hormone regulation which can cause many common irregularities and unwanted weight gain.

• AFTER 2pm: Avoid fruit, bread, rice, pasta, potato, pumpkin, corn, and any type of sugar or junk as there is no requirement for simple carbohydrates after this time unless you are an elite athlete or work nightshifts. The metabolism is highest in the morning then gradually slows throughout the day so it doesn't make sense to have the largest meal of the day in the evening. If you eat regularly and sufficiently in the day then you will be less likely to want to snack in the evening.

• Choose herbal teas as an alternative to regular coffee/tea. Any more than 2 coffees per day can be taxing on the liver and nervous system (aggravating stress levels). Green tea/dandelion/ginger/lemon are beneficial for the digestion and metabolism.

This is the tea that I use and recommend:

http://debbietaylor.pro-masystems.com.au/ProductMoreInfo.aspx?PID=48805&MenuID=125#

The Basics: Carbohydrates

Carbohydrates:

Carbohydrates are not the enemy. They only become problematic when you're choosing either too many, the wrong choice of carbohydrates and/or the wrong times of day to eat them.

Our main source of energy for muscular exertion and all bodily functions is from carbohydrates. They are necessary for digestion and absorption of other foods and help regulate fat & protein metabolism. Fat is broken down in the liver but requires carbohydrates to do this.

Carbohydrates are made up of oxygen, hydrogen & carbon. Monosaccharides are simple carbohydrates like fructose (fruit sugar), galactose (milk sugar) and glucose (dextrose). Sucrose from sugar beets, sugar cane, lactose (from milk) and maltose, which is a grain component are called dissaccharides.

There are hormonal components that regulate the metabolism of glucose, and our bodies, especially the brain require a steady supply. If glucose levels drop too low it can cause fatigue and weakness. By reducing the amount of sugar in your diet and increasing meal frequency, you can stabilize blood sugar levels.

Some of the ingested simple sugars will be converted to starch in the body then stored in the liver and muscles as glycogen for a short term energy reserve.

How fast the body turns starch into sugars is known as the measure called the glycemic index (GI). You can 'Google search' many lists of the glycemic index of foods, but to give you an idea; sugar is very high on the glycemic index and chicken and other meats are very low (low meaning digested or converted very slowly).

The carbohydrate 'fiber' is made up of very large molecules that are resistant to enzymatic action. Although it is not digestable, it has many important functions in the body. It protects intestinal tract health by increasing stool bulk and slowing transit time. This reduces the contact of carcinogenic (cancer causing) and microbial elements to the intestinal wall. There are two types of fiber; soluble & insoluble. Fibers are non-starch polysaccharides.

Carbohydrate foods:

Include; honey, sugar, baked beans, spaghetti, potatoes, fruit, bread, biscuits, flour, cakes, cereals, fruit juice and soft drinks, chocolate, rice, vegetables, sweets and pasta.




References:

Dunne, J Lavon. (2002) Nutrition Almanac, Fifth Edition, New York: McGraw-Hill.

Ministry of Agriculture, Fisheries and Food. (1995) Manual of Nutrition, Tenth Edition, London: HMSO

7 Tips to Stay Motivated

1. Write down your goals and look at them daily to make it clear what it is that you want or how you want to look.
2. Read articles, wesites or books daily on fat-loss & reaching your goals.
3. Think and visualise what it will feel like to achieve your ideal figure or physique.
4. Find an inspirational picture to put on your fridge or office wall or PC to keep your goal in mind. A former picture of yourself or cutout a photo from a magazine or internet of someone who inspires you.
5. Create a support network around you. Tell friends & family of your goals & that you would appreciate their support. i.e. Please don't offer me biscuits and cakes when I come around to visit. Ask friends to go for a walk or Pilates class.
6. Write down positive affirmations to say to yourself daily to help keep motivated.
7. Be consistent. Consistency, repetition & routine are the rules to success with fat-loss.

          If you do slip the routine or feast on a packet of biscuits, it's not the end of the world or the end of your journey. It's not a big deal, (as long as you're not doing it every day). Just remember, nobody is perfect. Move on and start afresh tomorrow, don't put it off until monday again. Keep going forward & keep your eye on the prize - Your ideal figure!

The Basics: Protein

To get started, the next few posts contain the very basics of the three main food groups; Protein, Fat & Carbohydrate.

Protein:

Our bodies consist of proteins in various forms: muscle tissue, skin, hair, nails, hormones, enzymes, bone matrix and other tissues. Protein occurs in all living cells.

Protein foods include meat, fish, chicken, turkey, eggs, nuts and in lesser forms in vegetable sources. When I say lesser forms, I mean that they are not 'complete' proteins, containing all amino acids. Amino-acids are the building blocks of protein. 

High protein sources from animal products contain all 20 amino-acids required to fulfil our necessary protein requirements. Vegetable/plant sources do not contain all amino-acids, therefore in vegetarians for example, proteins must come from a very varied diet to ensure complete amino acid profile is consumed to avoid deficiencies.

Protein is required in the diet to regulate blood sugar levels, satiating our appetites and to maintain healthy tissues and natural muscle mass, growth, metabolism, and hormonal balance. The enzymes in our bodies that trigger chemical reactions are proteins.

The word 'protein' in Greek means 'to take first place'. This may give you an idea of the importance of eating quality protein in your diet (at least 3 times per day).

In my experience as a Bodysculpter and Naturopath in clinic, I can tell you that most women I come across do NOT eat nearly enough protein. You can see from the above information how important protein is.

Specific amino-acids from proteins are required for so many reactions in the body daily that it's no wonder women have a multitude of minor health problems by the time they hit 35. Depression, PMS and other hormone inbalances, recurring colds, lethargy, weight gain, dull skin....

Many women I speak to all say the same thing to me (and I partly blame Dr's and the tabloids and articles in womens magazines written by journalists on a deadline who have no clue or training in nutrition.........(Dr's for the same reason) and that is 'but I thought a high protein diet is bad for you? who said anything about a 'high' protein diet. You need to be on an ADEQUATE protein diet.

The Australian Government; Nutrient reference values for Australia and New Zealand recommend that women aged between 19-70 years old ingest 46g of protein per day (or 0.75g per kg bodyweight).

I say this is a MINIMUM for adequate growth & maintenance, and this is based on my experience as a Bodysculpter AND Naturopath. The average person needs 1g per kg and someone wishing to tone-up, bodysculpt or an athlete could easily go to 2g per kg without ANY related health problems.

It's when the balance of proteins, fats and carbs are incorrect that you start getting problems, or, if you have a health condition that requires you to be on a low protein diet.

Always have protein with your breakfast, lunch and dinner. It will keep you satisfied longer as protein is slower to digest than carbs.

To tone-up is to add muscle to your shape, to 'sculpt' your body. I don't mean visible muscly muscles like a bodybuilder but the more muscle you have on your body, the faster you burn bodyfat (even while asleep ;-) Muscle is made up of protein, therefore you can't 'tone-up' without enough protein in your diet.

So ladies...listen to the Greeks!