The Importance of Prevention Over Diagnosis & Cure

How many people do you know have heart disease, cancer, stroke, diabetes, osteporosis, Alzheimer's, or multiple sclerosis? How many of them are in your own family? Have you been told these diseases are mostly genetic?...or tied to old age? If so, think again. Degenerative diseases, like those mentioned above, are tied primarily to diet and lifestyle. Do you think these diseases were prevalent a century ago?

In 1912, the "Journal of the American Medical Association" (JAMA) published the first clinical report on cardiovascular disease in America. At that time, the disease was so rare it took years to find. Yet, in less than 100 years, due to changes in our lifestyle, environment, and diet, we have made cardiovascular disease the number one killer in North America.

Furthermore, on July 13th, 2000, a groundbreaking report, published in the "New England Journal of Medicine", tied the development of most cancers to lifestyle and exposure to environmental and occupational risk factors. While not disregarding genetic influence, which appears to account for approximately 30% of total cancer risk, the findings cite poor dietary habits, smoking, alcohol consumption, lack of exercise, and exposure to environmental toxins as the dominating factors. Many other studies on cancer have revealed similar findings.

Today we have overwhelming proof that degenerative diseases, like heart disease and cancer, are caused primarily by poor diet and lifestyle choices. You might want to read that again, S-L-O-W-L-Y! Many people tend to gloss over such statements and then continue eating and living poorly. Don't let that be you! So if most disease is tied to diet and lifestyle choices, that means we can PREVENT disease from occurring in the first place. But DO NOT wait until you see visible signs of illness, or symptoms, before attempting to deal with a health problem. Unfortunately, many will wait for the symptoms, get a diagnosis, and then look for a cure. In most cases, that is too late. We can do better. We must be proactive with our health if we truly care about ourselves and our families.

I want to take a moment to talk a little more about the word SYMPTOM so we have a clear understanding of what it means. When you get a stuffed up nose from having a cold, the stuffed up nose is not the cause of your cold. It's a symptom. A heart attack isn't the cause of heart disease. It's a symptom. If you were to get cancer, cancer isn't the cause of the disease. It's a symptom. Symptoms are cues that alert you that something isn't right in your body, but they are not the cause of illness or disease. Additionally, your body can be getting sick before you ever see symptoms, which is why it is critical you become proactive about your health. You can't wait for symptoms to develop before taking action.

So if symptoms aren't the cause of illness or disease, what is the cause? Inadequate nutrition for our cells. Our health is dependent on the health of the cells that make up our body, of which there are roughly 100 trillion cells in each of us. In order to limit sickness and prevent disease, we must protect and properly feed our cells. Not doing so results in disease. This means we must change our diet and lifestyle habits, AND we cannot afford to wait until we SEE a symptom before doing so.

With that said, the word health should take on a new meaning to you. Health is not the absence of symptoms. Health is the absence of DISEASE! Degenerative diseases typically takes years to develop. Just because you don't feel cancer developing inside your body doesn't mean it isn't there. Just because you don't feel plaque building up inside your arteries doesn't mean you don't have heart disease. The first sign of heart disease is not typically chest pain, numbness in the left arm, or shortness of breath. It is SUDDEN DEATH! That being the case, we must protect our health by following good DAILY habits so that these slow-developing diseases do not catch us while we are "asleep at the wheel".

Let me ask you something. What would it be worth to you if you could TRULY reduce the risk of heart disease, cancer, stroke, diabetes, Alzheimer's, or osteoporosis? Would it be worth the "hassle" of eating right?...AND taking vitamins daily? Would it be worth the cost of learning how to balance your diet?...Picking quality foods...and picking quality supplements? I hope so because you won't find the long-term solution elsewhere, as in taking a drug to fix a symptom. And remember, just one case of heart disease or cancer can financially devastate a family. Your choice of action is critical to you and your family's future. Unfortunately, lack of education, or denial, prevents many people from taking appropriate action or making smart decisions.

But let's talk more about making smart decisions and use an analogy to do so. Think of your vehicle. In order to operate it, you have to put gas in it. Gas is the fuel that gives your car the ability to move. Similarly, food is the fuel that allows your body to move. While gas is needed to move the vehicle, it isn't enough. If you want your vehicle to run smoothly and efficiently, you need to add oil. The main purpose of motor oil is to lubricate moving parts so you can keep metal from touching metal. This helps your engine to run smoothly so you can operate your car efficiently. Your car will run without motor oil, but it's engine life will be severely limited. Without oil, your engine will eventually find it too hard to perform or burn up. So if you are a responsible car owner, you will add oil and change it every three months to allow for optimal performance. Motor oil is similar to the vitamins and minerals you get from a supplement. They aren't the primary source of fuel to make your body move, but they do add to the performance of your body and the life of your body by "lubricating the cells", so to speak, with key nutrients. If you decide not to change your oil, you might save about $30 every three months, or $120 a year. Over three years, you might be able to save about $360. But replacing a blown engine would cost you about $3000! So you saved $360 but had to spend $3000. It doesn't make sense does it? Along the same lines, if you neglect to take a quality vitamin/mineral supplement, it is like not adding oil to your vehicle. Sure you might save on the cost of a supplement, but how much is heart disease or cancer going to cost you in the long run? You don't want to go down that road. The financial implications would startle you. And remember if you blow an engine, you can replace it if you have the money. If you neglect your body, you are done. You are only given one body. You must nurture and protect it. You don't have a spare body and you can't buy a new body.

The point I am trying to make is this:  We must all recognize the value and importance of the daily habits necessary to keep us healthy. PREVENTION costs a lot less than Diagnosis and Cure! And prevention gives us much better quality of life. So remember the importance of eating a well-balanced diet, high in fruits and vegetables, and take every opportunity to eat as close to the earth as possible. In addition, in today's fast-food world, because it is difficult to escape high-calorie, low-nutrition, over-processed food, it is critical that we take extra steps to optimize our nutritional needs. This means fortifying our diets with high-quality nutritional supplements that replenish the body with the same vitamins, minerals, antioxidants, and important-plant based nutrients that ought to be provided in the food we eat.

As Dr. Robert Fletcher, co-author of the 2002 groundbreaking JAMA study on the importance of vitamin supplements states:

"All of us grew up believing that if we ate a reasonable diet, that would take care of our vitamin needs. But, the new evidence, much of it in the last couple of years, is that vitamins also prevent the usual diseases we deal with every day--heart disease, cancer, osteporosis, and birth defects."

If you value your health, diet and supplementation is your PERSONAL health insurance plan that will help you to age gracefully and reduce your risk of disease down the road. Eating a healthy diet and supplementing with a high quality vitamin/mineral supplement isn't there to assist you when you fall ill. It is there to keep you healthy in the first place.

This is what PREVENTION is all about. Remember that daily habits got us to where we are today. And daily habits will get us to where we want to be tomorrow. Don't become a statistic. Work on your daily habits for yourself and your family. And remember: It's not just about adding years to your life. It's about adding LIFE to your years. It's about having a great quality of life, with boundless energy, while we are on this planet.

So how are you going to change your daily habits today?  And what is your reason for doing so?

As always, feel free to send me your questions and/or comments. I would be happy to respond to help you live a healthier life!

What Is Aerobic Exercise? And Why Is It Necessary?

Many of you have engaged in aerobic exercise, but did you know it is actually necessary for good health? According to the 2008 Physical Activity Guidelines for Americans, you need to engage in two types of physical activity each week to improve your health:

1) Aerobic exercise; and
2) Muscle-strengthening activities.

And according to the CDC, for important health benefits, adults need at
least:

* 2 hours & 30 minutes of moderate-intensity AEROBIC ACTIVITY (i.e. brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* 1 hour & 15 minutes of vigorous-intensity AEROBIC ACTIVITY (i.e. jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* An equivalent mix of moderate- and vigorous-intensity AEROBIC ACTIVITY and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Knowing the importance of aerobic exercise, you now might be asking what exactly is aerobic exercise? Aerobic exercise is any rhythmic, repetitive activity that involves your large muscles (i.e. your butt, legs, and back) and lasts longer than a minute and a half.

Activities that count as aerobic exercise include walking, jogging, bicycling, and climbing stairs and are the best way to burn lots of calories in a relatively short period of time. It doesn't matter which type of aerobic activity you choose.  What matters is that you pick one you enjoy and stick with it. You can't enjoy much benefit if you do aerobic exercise for a week and then wait an entire year before deciding to do it again.

Activities that DON'T count as aerobic exercise include weight lifting. Weight lifting is not aerobic exercise because you break the rhythm when you stop to rest between sets. The only type of weight training that is moderately aerobic is circuit training: You move from one weight lifting exercise to another with little or no rest in between.

In general, activities such as weight training or the 50-yard dash are considered anaerobic, not aerobic. Aerobic means "with air", and anaerobic means "without air". Since weight lifting exercises and sprinting only take a few seconds to complete, your body has enough stored energy to get through these actions. But to sustain any activity that lasts longer than 90 seconds (the type of activity necessary to strengthen your heart and lungs), your body needs an outside source of fuel, which it gets in the form of oxygen from the air you breathe.

So now that you understand the importance of aerobic exercise and some of the activities that fall into this category, you might be interested in learning about the benefits.  Here are four benefits of aerobic exercise:

* FAT LOSS - Fat loss is a great benefit of aerobic exercise, but the BEST STRATEGY FOR FAT LOSS is to engage in aerobic exercise AND weight training, along with eating a well-balanced diet and supplementing with a pharmaceutical-grade (high-quality) multivitamin daily.

* IMPROVED CARDIOVASCULAR HEALTH - Aerobic exercise strengthens your cardiovascular system, which include your heart, your lungs, and your blood vessels. When your heart is stronger, it beats fewer times per minute because it's capable of pumping out more blood per beat.

* INCREASED STAMINA - Aerobic exercise enables your lungs to take in more air per breath--allowing you to more efficiently extract oxygen. This leads to increased stamina (energy).

* REDUCED STRESS - Stress can be brought on by a physical, mental, social or emotional stimulus, and it has real physical effects. The body responds to stress by secreting adrenaline, raising blood pressure, speeding up the heartbeat, increasing muscle tension and a host of other chemical reactions. Aerobic exercise allows the release of the buildup of harmful stress chemicals in the body and helps it to return to a calm, relaxed state. Aerobic exercise may help manage stress because it causes you to breathe more rapidly and deeply and makes your heart beat faster to carry blood to your muscles and back to your lungs. Your capillaries take more oxygen to your muscles and carry away carbon dioxide and lactic acid.

These are great benefits. But your next question might be "How hard should I work out?"

First of all, I believe in working out efficiently and getting the biggest bang for my buck so to speak. If your goal is to work out efficiently too and rid the body of excess fat, the best type of aerobic exercise is high-intensity, short-duration aerobic exercise, NOT low-intensity, long-duration aerobic exercise. High-intensity, short-duration aerobic exercise speeds up your metabolism and keeps it raised for hours afterward which is why it is roughly 50% more efficient. The majority of your calories are used up an hour after your workout, which is why it's best not to eat for an hour after your workout. In addition, doing aerobic exercise in the morning, in a fasted state, burns fat up to 300% faster. If you would like more information on the meaning of SHORT-DURATION aerobic workout, along with the structured aerobic workout I follow to maximize efficiency, please send me a message.

Secondly, when doing aerobic exercise, pay attention to your heart rate (or how fast your heart beats). Your target training zone should be between 50% and 90% of your maximum heart rate (MHR), depending on whether you want to lose fat or build cardiovascular endurance. Your MHR is determined by the formula [220 - Your Age]. This is the "simple" formula for calculating your MHR.

So, as an example, if you are 40 years old, your MHR would be 220-40 = 180 bpm (beats per minute).

The "complex", or more accurate, formula for calculating MHR is the following:

Men: [(210 - half your age) - (.05 x weight) +4]
Women: [210 - half your age) - (.05 x weight)]

I hope this gives you a better understanding of the importance of aerobic exercise, the activities that make up aerobic exercise, the benefits of aerobic exercise, and the best way to perform aerobic exercise to get the biggest bang for your buck.

So what aerobic exercise are you going to go out and do?

As always, feel free to send me any questions you might have so we can get you on your way to getting healthy and fit and feeling great!

Healthy Foods That Provide High Energy

Last week I discussed some fundamental things you could do to maximize your energy level.

Two of the tips I discussed were "Strive to eat 5-6 small, WELL-BALANCED meals throughout the day" and "Eat foods that are low-glycemic".  For a refresher on these two tips, click on my blog article The Keys to Maximizing Your Energy Level.
 
I defined "WELL-BALANCED" as a diet that consists of between 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein. These are three of the four macronutrients your body needs to function properly. The other macronutrient is water.

I also talked about the benefit of eating foods that are "LOW-GLYCEMIC" over those that are medium or high glycemic. Foods with a low glycemic index release energy more slowly, resulting in a smaller change in blood sugar level and a steadier, longer lasting feeling of energy. If you would like to look up the glycemic index of different foods, take a look at the following websites:  http://www.mendosa.com/ or http://www.glycemicindex.com/.

There is also a term called the "glycemic load" which comes into play when we talk about the glycemic index, but I will save that explanation for a future discussion. For now, get yourself familiar with the glycemic index and opt for those foods that are low-glycemic.

Below is a list of various high energy foods. I've listed them under their major nutrient categories: carbohydrates, fats, proteins, proteins/carbohydrates, proteins/fats, and proteins/carbohydrates/fats, and I included a short discussion on water. Use these foods to create healthy meals aimed at giving you lots of energy. And make sure you pay attention to BALANCING your meals: 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein.

Also understand that there are other healthy foods that fall under these categories. I've chosen to focus only on high energy foods for this discussion.


CARBOHYDRATES:

* Whole Grain Bread
NOTE: High in fiber

* Whole Grain or Whole Wheat Pasta
NOTE: Contains a small amount of most of the B vitamins, as well as minerals such as copper, selenium, magnesium and manganese. Also high in fiber.

* Brown Rice
NOTE: Contains a small amount of most of the B vitamins, as well as minerals such as manganese, selenium, magnesium. Also high in fiber.

* Oatmeal (rolled or steel-cut oats)
NOTE: Oats contain a small amount of most of the B vitamins, and a good amount of manganese, phosphorus, selenium, magnesium, zinc, and iron. According to the American Dietetic Association, oat products are some of the best sources of soluble fiber. You can combine oatmeal with raisins, honey, and yogurt for extra flavor and energy.

* Yogurt
NOTE: Contains a small amount of most of the B vitamins and rich in calcium. Don't eat excessive amounts due to the fat content.

* Sprouts
NOTE: Contain the B-complex vitamins, and show a big jump in Vitamin A and an almost unbelievable amount of Vitamin C over that present  in unsprouted seeds.

* Broccoli
NOTE: Very high in vitamins A, C, and K, a great source of folate, dietary fiber, manganese, and potassium. Also decent in vitamin B6, vitamin B2, phosphorus, magnesium, omega 3's, iron, and calcium.

* Asparagus
NOTE: An excellent source of folate, and a very good source of vitamins B1, B2, B3 and B6. Also contains the B vitamins choline, biotin, and pantothenic acid. Additionally, it is rich in fiber.

* Spinach
NOTE: High in vitamins A, C, E, K, B1, B6, and minerals like potassium, calcium, magnesium, and zinc.

* Brussel Sprouts
NOTE: An excellent source of vitamin C, a very good source of beta-carotene and manganese, and a good source of vitamin E. Also very high in fiber.

* Red Peppers
NOTE: Extremely high in vitamin C, a good source for beta carotene, and a good source for niacin (vitamin B3). Also high in fiber.

* Green Peppers
NOTE: Extremely high in vitamin C and a good source for fiber.

* Tomatoes
NOTE: Rich source of vitamins C, A, and K, manganese and other minerals, B vitamins, iron and folates. Also high in fiber.

* Bananas
NOTE: Rich source of potassium. Unlike some nutrients, potassium isn't stored by the body for long periods of time, so your potassium level can drop during times of stress or during strenuous exercise, when the nutrient is lost through excessive sweating. Also rich in vitamin, B6, vitamin C, and manganese. And a good source of fiber.

* Apples
NOTE: Contains vitamin C and fiber.

* Grapes
NOTE: A good source of vitamins C, A, and K, as well as B-complex vitamins such as pyridoxine, riboflavin and thiamin. Also rich in copper, iron and manganese.

* Peaches
NOTE: A very good source of vitamin C, a moderate source of vitamin A, and rich in potassium and iron. Also contains the B-complex vitamins niacin, pantothenic acid, pyridoxine, riboflavin and thiamin.

* Pineapple
NOTE: An excellent source of vitamin C and a good source for Vitamin A. Also rich in the B-complex vitamins like folates, thiamin, pyridoxine, riboflavin and minerals like copper, manganese and potassium.

* Strawberries
NOTE: An excellent source of vitamin C. Also rich in the B-complex vitamins. It contains very good amounts of vitamin B6, niacin, riboflavin, pantothenic acid and folates. And contains a good amount of minerals like potassium, manganese, copper, iron and iodine.

* Blueberries
NOTE: Contains a good amount of vitamin C, manganese, and small amounts of the B-complex vitamins such as niacin, pyridoxine, folates and pantothenic acid. Also a good source of fiber.

* Cantaloupe
NOTE: Exceptional energy food because of its combination of vitamin B6, folate, niacin (vitamin B3), and dietary fiber. The B vitamins (necessary for the body to process sugars and carbs) combined with fiber (which helps the sugars be distributed gradually) support energy production by keeping blood sugar levels stable. Also an excellent source of vitamin A, vitamin C, and a good source of potassium.

* Mango
NOTE: A very good source of vitamin B6 (pyridoxine), vitamin C, vitamin E, vitamin A, and a very rich source of potassium. Also a good source of fiber.

* Kiwi
NOTE: With more vitamin C than an equal amount of orange, it's a potent energy-boosting food. When vitamin C levels are depleted, people often feel tired. Also contains very good levels of vitamin A, vitamin E, and vitamin K, potassium, manganese, iron and magnesium. An excellent source of omega-3 fatty acids as well as soluble fiber. Also contains small amounts of the B-complex vitamins, folates, niacin, riboflavin, and thiamin.


FATS:

* Avocados
NOTE: Provide nearly 20 essential nutrients, including B vitamins and folates, vitamin E, potassium, and fiber.

* Olive Oil
NOTE: Contains monounsaturated fatty acids which are a healthy fat.

* Canola Oil
NOTE: Contains primarily monounsaturated and polyunsaturated fatty acids which are healthy fats. Contains omega-3 and omega-6 essential fatty acids (polyunsaturated fatty acids).

* Fish Oil
NOTE: Contains primarily monounsaturated and polyunsaturated fatty acids which are healthy fats. Contains omega-3 and omega-6 essential fatty acids (polyunsaturated fatty acids).


PROTEINS:

* Lean Beef (ideally free-ranged)
NOTE: A very good source of vitamin B12 and a good source of selenium, zinc, iron, phosphorus and B vitamins outside of vitamin B12.

* Chicken (ideally free-ranged)
NOTE: A very good source of the B-complex vitamins, along with selenium, phosphorus, potassium, magnesium, zinc, and iron. Also a good source of omega-3 and omega-6 essential fatty acids.

* Steak (ideally free-ranged)
NOTE: A very good source of the B-complex vitamins, along with zinc, phosphorus, selenium, and iron. Also a good source of omega-3 and omega-6 essential fatty acids. Eat steak once a week for iron. If you eat a strict low-fat diet, iron deficiency can develop.

* Low-Fat Cottage Cheese
NOTE: A good source of the B-complex vitamins, phosphorus, selenium, and calcium.

* Low-Fat Cheese
NOTE: A source of the B-complex vitamins, and a good source of phosphorus, calcium, selenium, and zinc. Also a good source of omega-3 and omega-6 essential fatty acids.


PROTEINS / CARBOHYDRATES:

* Black Beans
NOTE: A good source of the B-complex vitamins, manganese, magnesium, phosphorus, iron, copper, potassium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Pinto Beans
NOTE: A good source of the B-complex vitamins, manganese, phosphorus, magnesium, potassium, iron, copper, selenium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Navy Beans
NOTE: A good source of the B-complex vitamins, vitamin C, magnesium, manganese, copper, iron, and phosphorus. Also a good source of omega-3 and omega-6 essential fatty acids.

* Kidney Beans
NOTE: A good source of the B-complex vitamins, vitamin C, magnesium, manganese, copper, iron, and phosphorus. Also a good source of omega-3 and omega-6 essential fatty acids.

* Baked Beans
NOTE: A good source of the B-complex vitamins, phosphorus, copper, zinc, potassium, magnesium, and calcium. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Lentils
NOTE: A good source of the B-complex vitamins, manganese, iron, phosphorus, copper, potassium, magnesium, and zinc. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

* Chickpeas
NOTE: A good source of the B-complex vitamins, manganese, copper, phosphorus, iron, zinc, and potassium. Also high in fiber and a good source of omega-3 and omega-6 essential fatty acids.

NOTE: In 2005 the Department of Agriculture recommended that Americans eat three cups of beans per week.


PROTEINS / FATS:

* Salmon
NOTE: A good source of the B-complex vitamins, selenium, phosphorus, potassium, and magnesium. Also an EXCELLENT source of omega-3 and omega-6 essential fatty acids.

* Eggs
NOTE: A very good source of the B-complex vitamins, vitamins A, D, and E, along with selenium, phosphorus, iron,zinc, calcium, and potassium. Also a very good source of omega-3 and omega-6 essential fatty acids. Some experts advise not to eat more than three whole eggs per week. Strive to eat more egg whites than whole eggs.

* Almonds
NOTE: A good source of the B-complex vitamins, manganese, magnesium, copper, phosphorus, calcium, iron, zinc, potassium, and an excellent source of vitamin E. Also an excellent source of omega-6 essential fatty acids. Ounce-for-ounce, almonds are the most nutrient-dense nut.

* Peanuts
NOTE: A good source of the B-complex vitamins, vitamin E, manganese, magnesium, phosphorus, copper, zinc, potassium, and iron. Also high in fiber and an excellent source of omega-6 essential fatty acids.


PROTEINS / CARBOHYDRATES / FATS:

* Soy Milk
NOTE: A good source of the B-complex vitamins, vitamin E, manganese, magnesium, phosphorus, copper, zinc, potassium, and iron. Also high in fiber and an excellent source of omega-6 essential fatty acids.

* Soy Nuts
NOTE: A good source of the B-complex vitamins, vitamin K, manganese, phosphorus, magnesium, copper, potassium, zinc, selenium, iron, and calcium. Also high in fiber and an excellent source of omega-3 and omega-6 essential fatty acids.

* Sunflower Seeds
NOTE: A good source of the B-complex vitamins, phosphorus, selenium, manganese, copper, zinc, magnesium, iron, potassium, and an excellent source of vitamin E. Also high in fiber and an excellent source of omega-6 essential fatty acids.

* Pumpkin Seeds
NOTE: A good source of zinc, magnesium, copper, potassium, manganese, and iron. Also an excellent source of omega-6 essential fatty acids.

NOTE: I mentioned the B vitamins, regularly, as a nutrient in the foods above. This should make sense as the B vitamins are known as the ENERGY vitamins.  In some cases above, I just mentioned the B vitamin number and in others, I mentioned the actual name of the B vitamin, i.e. niacin, or riboflavin. To avoid confusion, I listed the B vitamins below along with their actual name.

Vitamin B1 (thiamin)
Vitamin B2 (riboflavin)
Vitamin B3 (niacin)
Vitamin B5 (pantothenic acid)
Vitamin B6 (pyridoxine)
Vitamin B7 (biotin)
Vitamin B9 (folic acid)
Vitamin B12 (the cobalamins)


WATER:

Without water, your body cannot generate energy. Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature. When you're dehydrated, your cells receive nutrients for energy less efficiently, and your body can't properly expend heat through sweating. Both conditions lead to fatigue. Aim to drink eight to 10 eight-ounce glasses of water a day. If plain water doesn't appeal to you, try spicing it up with a squeeze of lemon, lime or other citrus.

Armed with this new knowledge, I hope you will go out and increase your energy level with the foods discussed above. Remember to BALANCE your meals and choose low-glycemic foods as a rule of thumb. So what is going to be your first meal? What is going to be your favorite meal? Send me a message and let me know. Also, let me know if anything confused you in my article or if you need help putting healthy meals together.

The Keys to Maximizing Your Energy Level

Last week in my blog article entitled, What Are Energy Drinks? What Should I Know About Them? I talked about how to choose a healthy energy drink for those who are seeking more energy. It's quite clear that the energy drink industry is a thriving industry and growing quickly. This week I'm going to discuss some fundamental things you should understand if you want to maximize your energy level. Energy drinks can assist in providing you with more energy, but you will get a bigger boost from some key health practices.

Why did I choose to talk about energy? The reality is that your energy level must be a top priority. If you have no energy, you have no career. If you have no energy, you can't help others or make a difference. If you have no energy, you have no life.

You may think you only use energy when you're exercising or moving around. The reality, however, is that you are using energy ALL THE TIME, even when you're asleep or just relaxing in a chair. Energy is the basis of life. Your body uses energy to:  maintain a healthy body temperature, support breathing, build new tissue, repair damaged tissue, and generate new, healthy cells. Even a blink of the eye requires energy.

With that said, it's easy to understand why energy is so important. And the better you get at tapping into energy, the more you will get done and the better you will feel in the process.  So how do we tap into MORE energy? Well, there are several ways which I will discuss below.


TIP #1 ON MAXIMIZING YOUR ENERGY LEVEL:  DO NOT SKIP breakfast!

A lot of people skip breakfast, but it's one reason your energy gets zapped! Breakfast shouldn't be a big meal, but it should be healthy and WELL-BALANCED which I will discuss in the next tip. If you choose to skip breakfast, you are increasing the likelihood of eating a bigger lunch and eating more throughout the day as well. In fact, that has been proven through studies.

NOTE: Pay attention to the sugar and fat content in your morning meals. Those who eat sugary breakfasts are usually hungrier and eat more at lunch which leads to greater fatigue after lunch.


TIP #2 ON MAXIMIZING YOUR ENERGY LEVEL:  Strive to eat 5-6 small, WELL-BALANCED meals throughout the day.

Healthy eating doesn't stop in the morning. A WELL-BALANCED diet throughout the day is essential for sustaining your energy level.

NOTE: Well-balanced means a healthy ratio of carbohydrates to proteins to fats.

The carbohydrates, fats, and proteins in food provide calories (energy) to fuel exercise and energize your body. You help to optimize this energy when you choose healthy foods and balance your diet. To maintain balance, your diet should consist of between 40-60% healthy carbohydrate, 20-30% healthy fat, and 20-30% healthy protein. These are three of the four macronutrients your body needs to function. Water is the fourth macronutrient and will be discussed in a bit.

Now let's take a look at each of these three macronutrients in more detail.

Let's start with CARBOHYDRATES. Carbohydrates are the body's PREFERRED form of energy because they can be quickly converted to glucose for energy.

NOTE: Include fiber, with your meals. Fiber, also a carbohydrate, can help slow the breakdown and absorption of sugar from other carbohydrates, giving your body a more balanced release of energy, as opposed to a quick burst of energy. You can learn more about carbohydrates in my blog article entitled Carbohydrates: Are They Good? Are They Bad? Are They Necessary?

Next is FAT. As you may already know, there are "good" fats and there are "bad" fats. You can learn more about this difference in my blog articles FATS: The Good, The Bad, and the Ugly and FATS: The Good, the Bad, and the Ugly - Part 2.

Now what about PROTEIN? Carbohydrates and fats may supply the body with energy, but protein helps regulate the release of that power. Good sources of protein include meat, poultry, fish, eggs, beans, nuts, and low-fat dairy products.

Just remember that a well-balanced diet can raise or lower your energy level. If you find that you are still sluggish with a well-balanced diet, then you may want to visit a doctor for a check-up.


TIP #3 ON MAXIMIZING YOUR ENERGY LEVEL:  Eat foods that are LOW-GLYCEMIC.

The best way to maximize the body's potential for energy is to eat foods that are LOW-GLYCEMIC. Foods with a low glycemic index release energy more slowly, resulting in a smaller change in blood sugar level and a steadier, longer lasting feeling of energy.

Foods that lead to a big spike in blood sugar after consumption are called high-glycemic foods. These foods give you a quick burst of energy after eating them, but research shows that this energy burst is short-lived, and is followed by a slump or low energy feeling within a couple of hours after the meal. Examples of these foods include soft drinks, candy, white pasta, and sweetened fruit juices. Consumption of unhealthy high-glycemic foods is a common reason for fatigue.

Just keep in mind that the glycemic index allows you to compare how quickly energy is released in your body from specific foods, and you want to strive to eat foods that are low-glycemic. A good website for determining the glycemic index of foods is http://www.glycemicindex.com/.


TIP #4 ON MAXIMIZING YOUR ENERGY LEVEL:  Focus on high energy foods such as WHOLE GRAINS.

Eat whole grains whenever possible. Whole grains contain the full spectrum of B vitamins for energy generation. They're also high in fiber. Adults should eat 6 to 11 servings of whole grains each day. 


TIP #5 ON MAXIMIZING YOUR ENERGY LEVEL:  Consume at least TEN 8-OUNCE GLASSES OF WATER each day.

Why is water so important? Water makes it possible for your system to digest, absorb and transport nutrients. It also helps regulate body temperature. When you're dehydrated, your cells do not receive nutrients as efficiently, and your body can't properly expend heat through sweating. Both conditions lead to fatigue. Did you know that dehydration is one of the leading causes of a lack of energy? If you're not well hydrated, your body puts its resources into maintaining your water balance instead of into giving you energy.

In reality, everyone differs in their water need. However, in February 2004, the Institute of Medicine (IOM) released a report recommending that women get about 11 cups of water from food and drink each day, and men get about 16 cups daily. So, a good rule of thumb to remember is to drink ten 8-ounce glasses of water each day. Water is especially important after exercise, with certain medicines, and with a high-fiber diet. If plain water doesn't appeal to you, try adding a squeeze of lemon, lime or other citrus to it.

TIP #6 ON MAXIMIZING YOUR ENERGY LEVEL:  EXERCISE DAILY.

Inactivity will rob you of your energy. If you want to have more energy, then start moving your body more. If you want to have the most energy, start moving your body regularly. You may be wondering what REGULARLY means. The CDC says, for important health benefits, adults need at least:

* 2 hours & 30 minutes of moderate-intensity aerobic activity (i.e. brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* 1 hour & 15 minutes of vigorous-intensity aerobic activity (i.e. jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms);

OR

* An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

For more information on muscle-strengthening activities (also known as weight training), read my blog article entitled Is Weight Training Important?


TIP #7 ON MAXIMIZING YOUR ENERGY LEVEL:  Get 7-8 HOURS OF SLEEP each night.

It’s important to remember that sleep is inherently linked with how you eat, how much you eat, how you exercise, whether or not you lose weight, and ultimately how you function on a daily basis (your energy level). Also keep in mind that sleep triggers hormones that help cells to repair the damage done to your body that day. If you aren't getting adequate rest, your body can't repair all of the damage. Getting the proper amount of rest each night (7-8 hours) is necessary for your body to successfully repair itself and for you to operate at full speed.


TIP #8 ON MAXIMIZING YOUR ENERGY LEVEL:   CUT DOWN ON ALCOHOL.

A dietary reason for fatigue can be TOO MUCH ALCOHOL (which is a depressant). Alcohol places an extra burden of detoxification on the liver, as the liver may already be very busy processing other toxins (from foods, the environment, chemicals you may be exposed to at home, at work, or in traffic) as well as all of the fats you consume. Furthermore, alcohol dehydrates the body and can can produce feelings of being on an energy rollercoaster. Consume alcohol in moderation, or better yet, avoid it completely.


TIP #9 ON MAXIMIZING YOUR ENERGY LEVEL:   Take a BROAD-SPECTRUM, PHARMACEUTICAL-GRADE MULTIVITAMIN.

Another dietary reason for fatigue can be a deficiency of important micronutrients: vitamins and minerals. Your body needs vitamins and minerals to achieve optimal energy levels and optimal health. But it is clear from numerous studies that an overwhelming majority of Americans are deficient in key vitamins and minerals. This is why it is crucial to take a broad-spectrum, pharmaceutical-grade multivitamin. While vitamins and minerals do not provide DIRECT energy, they are involved in the process of converting nutrients into fuel for energy. Vitamins and minerals are CRITICAL to good health. Do not underestimate the value of them.

One of the reasons to take a broad-spectrum, pharmaceutical-grade multivitamin for energy is because of the inclusion of B VITAMINS:  Thiamin (or vitamin B1),  is a vitamin required for normal energy metabolism and cell division. Vitamin B1 plays a central role in the production of energy from sugars, starches, and other fuels;  Riboflavin (or vitamin B2) is a vitamin that helps in the production of energy from glucose, amino acids, and fatty acids; Pantothenic acid (or vitamin B5) is a vitamin that is essential for the production of energy from carbohydrates, fat, and protein.


TIP #10 ON MAXIMIZING YOUR ENERGY LEVEL:   Ensure you are getting ADVANCED LEVELS OF COENZYME Q10.

Coenzyme Q10 (CoQ10) is a compound that helps convert food energy into cellular energy. It is synthesized in all cells of the body to produce energy. Your body produces CoQ10, but as you age, it naturally produces less of the compound. So your body needs support. You can obtain CoQ10 from your diet or from a nutritional supplement. While it can be absorbed from food, I would suggest supplementing with a pharmaceutical-grade CoQ10 product to ensure you are getting the advanced levels necessary for energy production. Major sources of dietary CoQ10 include meats, fish, and vegetable oils (particularly soybean, sesame, and rapeseed oils). Vegetables are generally low in this compound, with the exception of spinach and broccoli. Keep in mind that as you age, deficiencies may result from a reduced ability to absorb CoQ10 from food. This is another reason for supplementing with CoQ10. The usual maintenance dose is 10-30 mg per day.


TIP #11 ON MAXIMIZING YOUR ENERGY LEVEL:  Women need to ensure IRON LEVELS AREN'T TOO LOW.

Low iron levels are a common reason for fatigue in women. One solution is to eat steak (that is lean) once a week to increase a low iron level. Another solution is to eat black beans or lentils as they are also rich in iron. A third solution is to take an iron supplement. Don't just purchase any iron supplement. Look for a quality iron supplement.

NOTE:  It may be of interest to know that if you eat a strict low-fat diet, iron deficiency can develop.


TIP #12 ON MAXIMIZING YOUR ENERGY LEVEL:  Work to ELIMINATE DISEASE AND DRUGS from your life.

Disease and drugs can place additional burdens on your body which zap your energy level. Strive to eliminate all drugs from your life. You should know that drugs typically don't fix the root of a health problem, but instead usually just correct a symptom or set of symptoms. In today's age, many drugs are overused, misused, incorrectly prescribed, or over prescribed. In addition, drugs produce side effects which usually promote the need for additional drugs down the road. If you are mindful of your health and take the PROPER proactive measures to naturally protect your health, you will most likely be able to eliminate most, if not all, drugs from your life.

Also strive to eliminate illness and disease from  your life.  Keep in mind that most diseases can be prevented if you are proactive with your health and do the right things.


TIP #13 ON MAXIMIZING YOUR ENERGY LEVEL:  Work on your MINDSET to keep stress out of your life.

Many people don't realize the toll that stress can take on their health! While I could write a blog article alone on the damaging effects of stress on health, the steps necessary to handle stress, and the role of personal development in eliminating stress, for now I will simply encourage  you to engage in 30 minutes to one hour of personal development each and every day. If you would like some direction in personal development, feel free to send me a message.


TIP #14 ON MAXIMIZING YOUR ENERGY LEVEL:  Select ORGANIC FOOD whenever possible and AVOID FOOD CULTIVATED WITH PESTICIDES.

Several of the agricultural chemicals used in food production have been shown to have a negative effect on mitochondrial function. These chemicals include paraquat, parathion, dinoseb and 2,4-D, all of which have been found to affect the mitochondria and cellular energy production in a variety of ways.

So are you maximizing your energy level? If you have questions, or would like help improving your energy level, please feel free to send me a message.

What Are Energy Drinks? What Should I Know About Them?

Energy drinks are marketed as a stimulant to boost energy, improve athletic performance, or improve concentration and are typically packaged in bottles and cans. They are the fastest growing U.S. beverage market with about one-third of teens and young adults regularly consuming them. Sales of energy drinks in the U.S. were $3.5 billion in 2005, according to Beverage Digest. In 2009, sales rose to $4 billion. This year, sales are expected to top a whopping $9 billion dollars!

The consumption of energy drinks began in Asia and Europe long before reaching the U.S. The very first "energy" drink to reach the U.S. did so in 1985 but wasn't really an energy drink at all. It was more of a soft drink called "Jolt Cola". The "jolt" in the cola was a lot of added sugar and caffeine. Energy drinks, as we know them today, were introduced to the U.S. in 1997 by the company "Red Bull". Today, there are hundreds of energy drinks on the U.S. market.

But what is in an energy drink? MOST energy drinks are carbonated and contain large amounts of two ingredients to provide energy:  CAFFEINE and SUGAR. Many of them also contain other ingredients such as B vitamins, amino acids (like L-carnitine and taurine), herbal stimulants such as guarana, the herb ginseng, the ingredient ginkgo biloba, and creatine.

TYPICAL energy drinks provide only a TEMPORARY boost to energy--They spike your blood sugar (giving you a feeling of quick energy) but lead to an energy crash soon after that leaves you feeling drained. The burst of energy comes primarily from the added sugar and caffeine. This short-lived boost can also be accompanied by other problems. Energy drinks that contain too much sugar may contribute to weight gain — and too much caffeine can lead to nervousness, irritability, insomnia, rapid heart beat, and increased blood pressure.

Regarding sugar, an energy drink can contain 68 to 132 calories of sugar in just an 8 oz can. And many cans hold more than 8 oz. Since the RDA for sugar is around 100 calories for women and 150 calories for men, many energy drinks contain more than enough sugar for you to eat in an entire day.

Regarding caffeine, an energy drink can contain up to 80 milligrams of caffeine (which is about the same amount of caffeine as a cup of coffee and twice the caffeine of a cup of tea). Other energy drinks contain several times this amount. The amount of caffeine in an energy drink isn't always indicated on the label, so it is difficult to gauge how much one is consuming. By comparison, a 2006 study found that the average 12-ounce soda contains 18 to 48 mg of caffeine.

With that much added sugar and caffeine, are energy drinks healthy?

If you adhere to the RDA for sugar of around 100 calories for women and 150 calories for men, you are most likely fine.

With regard to caffeine, some are sensitive to it and experience anxiety, palpitations, irritability, difficulty sleeping, and indigestion with relatively small amounts.  Large amounts of caffeine in people that aren't as sensitive can also cause heart palpitations, seizures, strokes and even sudden death. Those who are sensitive to caffeine should try to avoid it completely. And those with heart conditions or blood pressure issues should avoid large amounts of caffeine, because it is a stimulant. But really, everybody should try to avoid large amounts of caffeine.

Also be aware that large amounts of caffeine can adrenal exhaustion. Caffeine forces adrenal glands to secrete adrenaline (a hormone that causes alertness). Energy drinks help to artificially stimulate adrenal glands to secrete adrenaline--giving you that rush and feeling of alertness. If your body is constantly secreting adrenaline and not using it, your adrenal glands will eventually become exhausted. That can lead to fatigue, anxiety, sleep disturbance, irritability, mood swings and depression.

Also keep in mind that energy drinks can become addictive. The human body can easily develop tolerance to the drugs found in these drinks, leading to a greater consumption to attain the same effect.

Because very little research has been done on the long-term health effects of the overuse of ingredients in energy drinks, many health experts advise pregnant women and young children to avoid them.

If you do consume energy drinks, do so in moderation and seek out the healthiest ones. If you find yourself consistently fatigued or rundown, you should consider a healthier way to boost your energy. Get adequate sleep, include physical activity in your daily routine, eat a healthy diet, supplement with a pharmaceutical-grade multivitamin, and drink more water--at least 10 eight-ounce glasses a day. If these strategies don't seem to help, consult your doctor. Sometimes fatigue is a sign of an underlying medical condition, such as hypothyroidism or anemia.

When considering a healthy energy drink, pay attention to these criteria:

* Most energy drinks will spike your blood sugar and then cause a sugar crash. Ensure the one you choose is low-glycemic for sustained energy.

* Find an energy drink that contains NO MORE THAN 100 calories of sugar (or 25 grams) per can.

* Seek out an energy drink that DOESN'T USE artificial ingredients.

* Seek out an energy drink that DOES INCLUDE vitamins B1, B2, and B6.

* DO NOT CONSUME energy drinks during exercise--Energy drinks are not sports drinks like Gatorade, which are consumed to help people stay hydrated during exercise. Sports drinks also provide carbohydrates in the form of sugar and electrolytes that may be lost through perspiration. The caffeine in energy drinks acts as a diuretic and promotes dehydration.

* DO NOT MIX energy drinks with alcohol--The mixing of energy drinks with alcohol has become popular because energy drinks help to reduce the depressant effects of alcohol while enhancing the "buzz". But while people may not feel impaired, their blood alcohol level is still high. This may lead to the consumption of larger amounts of alcohol as a result. The caffeine in energy drinks is also dehydrating, which may slow the body's ability to metabolize alcohol. And because both alcohol and energy drinks dehydrate you, when combined they can cause your fluid level to drop to dangerous levels.

* DO NOT CONSUME more than one energy drink per day.

* Unlike hot coffee or tea, which is usually sipped slowly, it's common for typical energy drink consumers to drink large amounts quickly. Watch your level of consumption.

Hopefully, you have attained a better understanding of energy drinks. Armed with this new knowledge, I encourage you to go out and find a healthy energy drink. I would love to hear about the energy drink you choose. If you would like help in choosing an energy drink, send me a message. There are hundreds of energy drinks on the market, and you may consider it a daunting task to research all of them. I have already done the research.

As always, feel free to ask questions, and don't forget to send me a message with the energy drink you chose. You can post a comment under the post or send me a message via the "Contact Me" tab at the top of my page.

FATS: The Good, The Bad, and the Ugly - Part 2

PART 2:  Recommendations For Dietary Fat Intake


In Part 1 of my article "FATS: The Good, The Bad, and the Ugly" which I posted last week, I discussed the different types of fat that exist and pointed out which ones are healthier for you.

In Part 2 this week, I am going to discuss the 2010 Dietary Guidelines for Americans, issued by the Department of Agriculture, which provides recommendations for dietary fat intake.

Here's a look at the recommendations and common food source for each type of dietary fat:
 
* TOTAL FAT:  This includes all types of dietary fat (i.e. monounsaturated fat, polyunsaturated fat, omega-3 essential fatty acids, saturated fat, and trans fat). Limit total fat intake to 20-35% of your daily calories. So for somebody on a diet of 2,000 calories per day, this amounts to 44-78 grams of total fat a day. The major food source for fat is both plant- and animal-based.
 
* MONOUNSATURATED FAT:  While no specific amount is recommended, the guidelines recommend eating foods rich in this healthy fat while staying within your total fat allowance. Major food sources include olive oil, peanut oil, canola oil, avocados, poultry, nuts and seeds.
 
* POLYUNSATURATED FAT:  While no specific amount is recommended, the guidelines recommend eating foods rich in this healthy fat while staying within your total fat allowance. Major food sources include vegetable oils (such as safflower, corn, sunflower, soy and cottonseed oils), nut oils (such as peanut oil), poultry, nuts and seeds.
 
* OMEGA-3 ESSENTIAL FATTY ACIDS:  While no specific amount is recommended, the guidelines recommend eating foods rich in this healthy fat while staying within your total fat allowance. Major food sources include fatty, cold-water fish (i.e. salmon, mackerel and herring), ground flax seed, flax oil and walnuts. You can also obtain quality omega-3s from a pharmaceutical-grade fish oil supplement.
 
* SATURATED FAT:  Limit saturated fat to NO MORE THAN 10% OF YOUR TOTAL DAILY CALORIES. Limit it to 7% TO FURTHER REDUCE YOUR RISK OF HEART DISEASE. Based on a diet of 2,000 calories per day, a 10% limit would yield 22 grams of saturated fat per day, while a 7% limit would yield 15 grams per day. Saturated fat intake counts toward your total daily allowance of fat. Major food sources come include cheese, pizza, grain-based desserts, and animal products, such as chicken dishes, sausage, hot dogs, bacon and ribs. Other food sources include lard and butter as well as coconut, palm and other tropical oils.
 
* TRANS FAT:  No specific amount is recommended, but the guidelines say THE LOWER THE BETTER. Avoid trans fat from synthetic (processed) sources. It's difficult to eliminate all trans fats because of their presence in meat and dairy foods. The American Heart Association recommends limiting trans fat to NO MORE THAN 1% OF YOUR TOTAL DAILY CALORIES. For most people, this means less than 2 grams per day.  Major food sources include margarine's, snack foods and desserts such as cookies and cakes. Other food sources (and these are naturally occurring) include meat and dairy products.

• NOTE:  Many foods contain more than one kind of fat along with varying levels of each type. As an example, butter contains both saturated and unsaturated fat, but a larger percentage of the total fat content comes from saturated fat. As another example, canola oil contains saturated polyunsaturated, and monounsaturated fat, but a larger percentage of the total fat content comes from monounsaturated fat.  

Now that you understand the recommendations for dietary fat intake (as issued by the Department of Agriculture), you can calculate what your daily fat intake should be in grams. To calculate your daily fat intake, first multiply your daily total calorie intake by the recommended percentage of fat intake. Then divide that total by 9 (which is the number of calories in a gram of fat).

• EXAMPLE 1:  Assume you are limiting your total daily fat intake to 25% and that you are on a diet of 2,000 calories per day, To calculate your total daily fat intake in grams, multiply 2,000 by 0.25 to get 500 calories. Then divide 500 calories by 9 calories per gram to get about 56 grams of fat. So in this example, your total daily fat intake is 500 calories or 56 grams. You don't want to exceed these levels.

• EXAMPLE 2:  Next, assume you are limiting your daily saturated fat intake to 7% and that you are on a diet of 2,000 calories per day, To calculate your daily saturated fat intake in grams, multiply 2,000 by 0.07 to get 140 calories. Then divide 140 calories by 9 calories per gram to get about 16 grams of fat. So in this example, your daily saturated fat intake is 140 calories or 16 grams. You don't want to exceed these levels.

You might think that since watching fat intake is a good strategy, it might be even better to try to eliminate ALL fat from your diet? But it's not. Your body needs some fat — the healthier fats — to function normally. If you try to avoid all fat, you risk getting insufficient amounts of fat-soluble vitamins and essential fatty acids. Also, in attempting to remove fat from your diet, you may wind up eating too many processed foods advertised as low-fat or fat-free rather than healthier and naturally lower fat foods, such as fruits, vegetables, legumes and whole grains. Enjoy healthier fats in moderation.

So now that you have a better understanding of the different types of dietary fat that exist, along with their recommended levels of intake, how do you adjust your diet to meet recommended dietary guidelines?

In a nutshell, focus on reducing foods high in saturated fat and trans fat. Then emphasize foods that include plenty of monounsaturated fats and polyunsaturated fats. But be careful not to go overboard even on healthier fats. All fats, including the healthy ones, are high in calories. So try to consume foods that contain monounsaturated fats and polyunsaturated fats INSTEAD of other fatty foods...but in moderation.

As an experiment, track your fat intake tomorrow.  Then send me a message (via the "Contact Me" tab at the top of the page) telling me how many calories you ate and the breakdown of fats you ate in calories or grams. (Include all monounsaturated fat, polyunsaturated fat, omega-3 essential fatty acids, saturated fat, and trans fat.)

If you have any questions about anything I discussed, please feel free to send me a message. I will be happy to answer all of your questions.

FATS: The Good, The Bad, and the Ugly

Do you need to eat fat to be healthy? Does eating fat make you fatter? The answer to both of these questions is YES and NO! You certainly need to ensure you are consuming the right types of fat as there are health benefits, but you also need to watch your fat intake as it can lead to weight gain if you eat too much.

In Part 1 this week, I will discuss the different types of fat that exist and point out which ones are healthier for you.


Part 1: Understanding The Different Types Of Fat That Exist and What They Mean To Your Health


The first thing to understand about fat is that there are numerous types of fat, and most foods contain several different kinds of fat. Your body makes its own fat from taking in excess calories. But some fats are found in foods from plants and animals and are known as dietary fat. Dietary fat is one of three fundamental macronutrients that provide energy for your body. (The other two macronutrients are protein and carbohydrates.) Fat is essential to your health because it supports a number of your body's functions, including improving cardiovascular health, improving brain function, and improving skin moisture levels. In addition, some vitamins must have fat to dissolve and nourish your body.

On the other hand, the concern with some types of dietary fat is that they are thought to play a role in cardiovascular disease, type 2 diabetes, cancer and obesity.

THE BOTTOM LINE IS THIS: There is extensive research that suggests when it comes to dietary fat, you should focus on eating healthy fats and avoiding unhealthy fats.

So what are unhealthy fats? And what are healthy fats?

There are two main types of unhealthy fat: saturated fat and trans fat.

Saturated fat is a type of fat that comes mainly from foods from animals. Saturated fat raises total blood cholesterol levels as well as low-density lipoprotein (LDL) cholesterol levels, which can increase your risk of cardiovascular disease. Saturated fat may also increase your risk of type 2 diabetes.

Trans fat is a type of fat that occurs naturally in some foods, especially foods from animals. However, most trans fats are made during food processing through partial hydrogenation of unsaturated fats. This process creates fats that are easier to cook with and less likely to spoil than are naturally occurring oils. These trans fats are called industrial or synthetic trans fats, and research studies show that synthetic trans fat can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease. Most fats that have a high percentage of saturated fat or trans fat are solid at room temperature. Because of this, they're typically referred to as solid fats. They include beef fat, pork fat, shortening, stick margarine and butter.

There are also two main types of healthy fat: monounsaturated fat and polyunsaturated fat.

Monounsaturated fat is a type of fat found in a variety of foods & oils. Studies show that eating foods rich in these fats improve blood cholesterol levels and may benefit insulin levels and blood sugar control.

Polyunsaturated fat is a type of fat found mostly in plant-based foods and oils. Research shows that eating foods rich in polyunsaturated fats improves blood cholesterol levels, which can decrease your risk of heart disease. These fats may also help decrease the risk of type 2 diabetes. One type of polyunsaturated fat, called omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s, found in some types of fatty fish, appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels. Omega-3s can also be found in nutritional supplements for those that don't eat fish. Just make sure your nutritional supplement is manufactured to pharmaceutical-grade standards so you can ensure quality. Foods made up mostly of monounsaturated and polyunsaturated fats are liquid at room temperature, such as olive oil, safflower oil, peanut oil and corn oil.

Because some fats are considered healthy and others unhealthy, it pays to know which ones you're eating and whether you're meeting national recommendations. The 2010 Dietary Guidelines for Americans, issued by the Department of Agriculture, provides recommendations for dietary fat intake. I will discuss these recommendations next week in Part 2 of my article on "FATS: The Good, The Bad, and the Ugly".

Until then, do you know how to determine the different types of fat that you are eating?