Are you under the impression that extra light olive oil is lower in fat and calories than its regular counterpart?  If so, you are not alone.

The good news, however, is that you’ll benefit from the latest USDA olive oil labeling enforcement set to take place in October of this year.    

Conveniently timed at the peak of harvesting season for the olive tree, the USDA will be working alongside the Olive Oil Council to design science-based standards for olive oil based on fatty acid composition, odor, color, flavor, and UV absorption.

The newest guidelines are in response to mass confusion amongst consumers about the quality, taste and production of different oils.  Without the proper labeling classification, major olive oil distributors were engaging in misleading marketing strategies— like the extra light example above, or slapping extra-virgin (to indicate highest quality/taste) on their labels.  These practices further blurred the lines between high-quality and mediocre oils. 

Let’s clear a few things up here.

A Little Bit About Olive Oil:

Olive oil is produced from a wide variety of olives designated based on their diversity, climate and location.  Fun fact: Did you know that only GREEN olives are strictly used to make oil?  One tablespoon of olive oil contains 126 calories, and 14 grams of fat.  Of these 14 grams of fat, an impressive 11 grams are monounsaturated fatty acids (MUFAs).  That’s almost half of your daily recommended value!

Benefits of Olive Oil:

-Antibacterial properties

-May prevent stomach ulcers

-Contains powerful antioxidants

-Controls blood cholesterol levels

-Targets stubborn belly fat

-May prevent cardiovascular disease and cancer

Types of Olive Oil:

Extra-Virgin Olive Oil

-Most popular olive oil among consumers

-Under ripe/young olives used

-Processing method:  Cold-pressed

-Acidity: Less than 1%

-Strong flavor and odor

-Best for salad dressings

Virgin Olive Oil

-Riper olives used

-Processing method: Cold-pressed

-Acidity: No more than 2%

-Medium flavor and odor

-Better for cooking

Pure Olive Oil

-Also known as plain “olive oil” or “commercial grade” olive oil

-Processing method: Cold-pressed from extra virgin/virgin olive oil, followed by a second cold-press

-Light color

-Mild taste (compared to virgin olive oil)

-No added oils

-Great for multi-purpose use

Refined Olive Oil

-Processing method: Refining virgin olive oil

-Acidity: 3.3% or more

-Low quality

-Poor taste and odor

-Not good for cooking

Light or Extra Light Olive Oil

-Same calories and fat as other oils

-Processing method: Chemical

-Mix of refined and low quality olive oils

-Typically used in deep-frying

For more information, visit the USDA website to read the newest U.S. Standards for Grades of Olive Oil.

What are some of your favorite uses for olive oil?

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.

Affectionately called the “alligator pear” for its unique shape and scaly skin, the avocado is celebrated worldwide for its pitted perfection.  This colorful fruit (yes fruit, not vegetable!) is a descendant from the berry family, and is most plentiful in the Spring/Summer seasons.  Avocados are plucked at the height of their maturity from a special evergreen tree.  And did I mention they’re also a powerful aphrodisiac?  

The rich, buttery taste of avocados can be attributed to their high content of oleic acid, a beneficial monounsaturated fatty acid (MUFA).  In fact, two-thirds of the fat found in these fruits are MUFAs! 

While some consumers have chosen to avoid this superfood due to its fatty flesh, I’m here to tell you why the benefits of avocados far outweigh the common misperceptions:

Health Benefits:

-Improves cholesterol levels and heart health

One study found that after 7 days  participants with moderately high cholesterol levels who supplemented their diets with avocados had a significant decrease in LDL (bad) and total cholesterol levels, and increased HDL (good) cholesterol.

-Maintains eye health (due to high content of lutein)

-Aids in the absorption of antioxidants (particularly carotenoids)

-Good source of key vitamins and minerals: Vitamin E, K, B6, C, Folate, Copper, and Potassium (more than in a medium-sized banana!)

-High in fiber (~3g per serving)

-Targets belly fat

-Promotes satiety           

Avocados can be a delicious addition to salads and sandwiches…even smoothies!  And if you’re looking for a party-pleasing appetizer, then you’ll love my special homemade guacamole recipe!

Monounsaturated Fatty Acids Are Taking the Place of Trans Fat!  

The introduction of the nationwide trans-fat ban in foods is a widely controversial issue.  While removing this killer from our food system sounds like a simple fix, many doubts have arisen in the minds of experts and consumers alike as to what exactly would be replacing these fats.  Would it be more heart-damaging saturated fats? Added sugars?

Well there’s good news!

In a recent study by the Harvard School of Public Health, more than 80 large brand name items that were reformulated to remove trans fat did not use saturated fats as a replacement.  Instead, researchers believe that heart-healthy monounsaturated fats are now taking the place of trans fat in our foods.

This bodes well for the future of food consumption in America.  Remember my recent post about the food industry’s pledge to slash 1.5 trillion calories from products by 2015?  Well, if this new study is any indication, it looks like we’ve finally found an ally in the food industry.  Let’s hope that consumer health and well-being remain a top priority, and as always, I’ll be keeping you updated with the latest!

Chocolate was first harvested by the Olmec, Aztec and Mayan civilizations from the Theobroma Cacao bean, which translates to “Food of the Gods.”  How appropriate!

More than 3000 years later, chocolate still remains a powerful palate-pleaser throughout the world.  In America, one out of every two people prefers chocolate to any other flavor.  And while most of us are drawn to its decadent taste, the cacao plant also boasts an impressive compilation of nutrients including:

-Fiber

-Iron

-Zinc

-Copper

-Magnesium

-Calcium

-Monounsaturated fats (MUFAs) 

-Stearic acids = saturated fats that don’t alter cholesterol levels

–Phenylethylamine + Anandamine = Improves mood, energy + alertness

Cacao also contains antioxidant-rich flavanols, the same compound found in tea and wine.  In a USDA ranking of food antioxidant levels, the top three spots with the highest levels went to 1) raw cocoa powder 2) raw cacao nibs and 3) roasted cocoa powder – -easily beating out other popular superfoods including goji, acai, and blueberries!

These flavanols may be the key ingredient linking chocolate consumption to a myriad of health benefits such as:

-Reduced risk of heart attack

-One study found participants who ate 1-2 ounces of dark chocolate every day cut

 their risk of heart attack in half!

-Lowered blood pressure (particularly “bad” LDL cholesterol levels)

-Decreased inflammation

-Less central body fat (due to MUFAs)

-Improved insulin sensitivity

-Increased blood flow

If that’s not convincing reason enough, more recent studies found that subjects who ignored their cravings for chocolate performed poorly on verbal exams and took longer to complete math problems.

So what’s the moral of this MUFA story?  It’s okay to give in to those chocolate cravings– all in moderation, of course!  Here’s a quick guide to help you choose the best chocolate for health:

Chocolate Flavanol Ranking (from best to worst)

1. Cocoa powder
2. Unsweetened baking chocolate
3. Dark/Semisweet chocolate
4. Milk chocolate
5. Chocolate syrup

MUFA Monday Recipe:    

Chocolate milk is a great post-workout drink.  Besides a perfect protein to carb ratio (for muscle building and recovery), it also contains calcium, zinc, niacin, riboflavin, potassium, and of course…monounsaturated fatty acids!

Ingredients

8 oz organic milk (skim or 1%)

2-3 Tbsp raw cocoa powder or roasted cocoa powder (unsweetened)

1 tsp cinnamon

1 tsp stevia

Directions

Combine ingredients in a glass, stir well, and enjoy!

MUFA MONDAY: Olives

The olive fruit was first introduced to America in the 15^th century by Spanish and Portuguese explorers; however this MUFA-rich food was consumed long before its introduction to the States — spanning worldwide from Greece to Egypt to Asia – over 7,000 years ago. 

A staple in many cultural diets, olives can be extremely in diverse in flavor depending on its processing methods and region of origin.  Some popular varieties include:

Manzanilla (Spanish green olive)

Kalamata (Greek black olive)

Picholine (French green olive)

Nicoise (French black olive)

Liguria (Italian black olive)

Sevillano (California black/green olive)  

While many of us may only distinguish olives as “green” or “black,” they are one in the same, only differing in their degree of ripeness (Green= unripe, Black= fully ripe).

Besides tasting great, olives also boast an impressive health profile. 

1 cup of olives provides:

-154 calories

-11 grams of monounsaturated fats (75% oleic acid)

-20% daily value of Vitamin E

-4.3 grams of dietary fiber

-25% daily value of iron

-15% daily value of copper

These nutrients help make olives an essential food for health: Preventing cancer by getting rid of dangerous free radicals in our body, protecting against heart disease by improving blood lipid levels and banishing central body fat, and reducing inflammation from diseases such as arthritis and asthma.

So let’s eat to good health! 

At your next party, serve some of my homemade olive tapenade (recipe below) atop a slice of lightly toasted, whole-wheat French baquette with melted fresh mozzarella cheese!  Your guests will love this appetizer!

Homemade Olive Tapenade

Ingredients:

30 Kalamata olives

1.5 Tbsp capers

1-2 Tbsp garlic (minced)

2 tsp lemon juice

3 tsp olive oil

Salt and pepper to taste

Directions:

Combine all ingredients in blender or food processor until reach desired consistency.  Serve immediately and/or refrigerate.

This Just In!… MUFAs in the Media

Great news for Flat Belly Diet! followers!  MUFA-rich nuts not only target belly fat and aid in weight loss, they can improve your heart health too!

According to a recent report published in the Archives of Internal Medicine, nuts increase HDL (the good lipids!) and reduce LDL cholesterol (the bad guy)! 

Researchers examined 583 participants involved in 25 studies on nut intake.  The data analysis revealed that those who consumed 2.3 ounces of nuts daily had a:

 -5.1% decrease in total cholesterol levels

-7.4% reduction of in LDL cholesterol

-10.2% decrease in triglycerides (among those with elevated lipid levels)

- 8.3% increase in HDL cholesterol

 Among these participants, nut consumption was found to have the greatest influence on blood lipid levels in normal weighted individuals, those with high LDL cholesterol, and those who consumed a diet high in fat.

The Flat Belly Diet! program suggests consuming one serving of MUFAs at every meal.  One serving of nuts is equivalent to ~2 Tbsp, so start adding a variety to your morning bowl of oats/yogurt, salad at lunch, or a quick mid-day snack to reap all of the heart-healthy benefits nuts have to offer!

It’s time to celebrate! Coming up on May 5th is Cinco de Mayo, a day we honor the culture and experiences of Americans of Mexican ancestry. On the menu — great music, massive margaritas, and muy delicioso meals!

But along with all the holiday fun, there is also the temptation to overindulge in less than healthy food and drink. Here are my 5 tips to ensure a festive, slimmer Cinco de Mayo, along with a MUFA-rich, party-pleasing guacamole recipe guaranteed to be a hit!

Tip #1 Skip the chips! Those mindless dips into the chip basket can cost you upwards of 500 calories…and that’s before the main meal is served!

Tip #2 Go for grilled lean meats and/or beans: Chicken breast, seafood and beans are naturally lower in saturated fat than red meat.

Tip #3 Go naked! Slash hundreds of calories from your burrito/taco/enchilada simply by asking to have your meal prepared as a salad, sans wrap!

Tip #4 Limit your drinks! One 10 oz. margarita has more than 700 calories! That’s a lot of calories to work off, even if you’re dancing the night away.

Tip #5 Make your own leaner version of a Mexican feast at home:
Trim down your taco by skipping the hard (fried) shell in favor of a soft taco (whole wheat, if possible)
Rethink the traditional Mexican rice and beans: Choose pinto or black beans over refried, and brown rice instead of white!
Say adios to sour cream! Substitute low-fat Greek yogurt

Check out my simple, homemade guacamole recipe below!

Ingredients:
3 avocados
2 Tbsp. lime juice
½ Tbsp. garlic powder
Salt and pepper to taste
Optional: ¼ cup red onions (chopped finely)

Directions
Combine all ingredients in a food processer or blender until desired consistency. Cover and chill for ~15-30 minutes.