Do you have a love/hate relationship with FATS?

For decades, Americans have been bombarded with conflicting arguments both for AND against this essential macronutrient. Should we eat them? Should we not? What kind of fat should we eat?

But the confusion stops here. My no-nonsense, easy to understand guide to all things fat will show you why breaking-up with your beloved fat is not the way to go.

Why do we need fat?
-Critical for the production of cells and hormones in our bodies
-Important for proper brain functioning
-Provides energy
-Regulates the nervous system
-Controls blood pressure, heart rate and blood clotting
-Essential for the absorption of vitamins (particularly A, D, E, K)

How much do we need?
The daily recommended consumption of total fat in our diet should fall between 20-35%, with 10% or less saturated fats and 1% or less trans fats.

So, if you eat 2,000 calories a day, and 30% of that is fat, you are consuming 600 calories of total fat in your diet.

A common misperception about fats is that the good-for-you fats are also lower in calories. While some fats are healthier than others, they all share the same caloric density (~9 calories per gram). But don’t let that scare you.

Who are the key players? (from worst to best)

Trans Fat
Why it’s the worst:
-Raises LDL (bad guy) cholesterol
-Lowers HDL (good guy) cholesterol
Found in: Stick Margarine; Baked goods; Fried foods; Any foods with “hydrogenated” or “partially hydrogenated” in the ingredient list

Saturated Fat
Why it’s bad:
-Raises LDL (bad guy) cholesterol
Found in: Animal fats (meat, whole milk, ice cream, cheese, butter); Certain plant oils (coconut oil, palm oil, cocoa butter)

Polyunsaturated Fat
Why it’s good:
-Lowers total cholesterol
Found in: Vegetable oils (safflower, corn, sunflower, soy oils)

Omega 3 Fatty Acids (type of polyunsaturated fatty acid)
Why it’s better:
-Lowers total cholesterol
-Lowers triglycerides
-Decreases blood clotting
-Decreases inflammation
Found in: Fatty fish (salmon, mackerel, herring), Walnuts, Flaxseeds (and flaxseed oil)

Monounsaturated Fat (MUFA)
Why it’s the best:
-Protects against heart disease (lowers LDL cholesterol, raises HDL cholesterol)
-Prevents obesity related diseases such as diabetes and metabolic syndrome
-Maintains brain function
-Decreases inflammation
-Reduces risk of prostate cancer
-Targets stubborn belly fat
Found in: Oils (Canola, safflower, sesame, soybean, walnut, flaxseed, sunflower, olive and peanut oils); Olives; Nuts and Seeds; Avocados; Dark chocolate

Here’s a simple mantra to follow:

Instead of LOW/NO fat, think GOOD fat…and in moderation.

For an even more in-depth look at how fats can affect your health, check out my New York Times bestselling book, Flat Belly Diet! For Men.

When do you do any of that?

With busy schedules, various commitments, deadlines … who has time for rest or restoration or recharging?!

My personal goal is to spend time working more on me. Immediately. With the spring 2010 academic semester of doctoral studies behind me (yes!), I’m planning more physical activity. That’s what I want to do for me. I’ve realized if it’s not planned, it’s not getting done. My schedule was brimming: patients to see, papers to grade, classes to attend, papers to write. But now I have more breathing room. I am teaching one class this summer and working on research. Otherwise, my aim is more time walking outdoors with my dog, Mac.

What about you?

Is it possible? Would like to know your thoughts.

ScienceDaily (2009-11-18) — Eight percent of obese people misperceived their body size, believing they did not need to lose weight or that they could afford to gain weight. While those who misperceived their need for weight loss thought they were healthier than others their age, they had the same risk factors for heart disease as other obese patients. Those who misperceived their body size were less likely to exercise and see a physician than their counterparts who accurately perceived their body size.

http://www.sciencedaily.com/releases/2009/11/091117161008.htm

Winnie Yu, author of What to Eat for What Ails You (Fair Winds Press, 2007) shares some advice for the season:

Eat to Beat Stress

You’re knee deep in meetings when your financial advisor calls you to give you the latest grim news on Wall Street. The party for the in-laws is happening Saturday, and you can’t get a hold of the caterer. Meanwhile, you sense that the yoga class you’ve been anticipating all week is quickly slipping off the to-do list.
Stressed out? Resist the urge to grab lunch at the vending machine or the nearest mini-mart, drive-through or gas station checkout. It’s probably the worst thing you can do for your body when you’re under the gun. Eating the right foods when you’re stressed – which is rampant these days — can make all the difference in how you feel. Here’s your diet Rx for stress:
* Get your C. Loading up on this immune-boosting nutrient can help you survive an ordeal without succumbing to illness. It can even help reduce the physical effects of stress. Some studies have found that vitamin C can actually lower blood pressure and rein in the production of cortisol, the fight-or-flight hormone.
* Track down some B6. Vitamin B6 is involved in the production of serotonin, the feel-good hormone, which has a naturally calming effect. Good choices include turkey, tuna, sunflower seeds and bananas.
* Feast on whole grains. Got a carb craving? Reach for those whole grain crackers, which are packed with tummy-filling fiber. The fiber will help you feel full, so you’re not grabbing every treat that comes your way.
* Drink water. Load up on good ol’ H20, which will flood your cells with hydration and prevent you from energy-sapping fatigue.
* Steer clear of foods high in sugar, which will set you up for a crash and raid your energy stores. That means nixing candy bars, pastries and sodas.
* Watch that java. Too much coffee, tea and cola will flood your body with caffeine, a diuretic that can result in dehydration and fatigue. For those who are sensitive, caffeine can also worsen anxiety.
* Imbibe with moderation. It’s tempting to grab a cocktail after a stressful day, but watch how much you drink. Too much can disrupt your sleep, which is what you really need after a stressful day.

Check out this article I wrote for Prevention magazine. The key: resistant starch.

http://www.prevention.com/cda/article/nature-s-fat-burning-breakthrough/296ca6b509787110VgnVCM20000012281eac____/news.voices/in.the.magazine/march.2008.issue