Eat Fat and get Skinny!!

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How Does Your Body Use Fat?  Here’s the Skinny on Fat!

Fat is an important source of energy, and helps the absorption of some compounds.  Fat also insulates your body and cushions your major organs.

At 9 calories per gram, compared with 4 calories per gram for both carbohydrates and protein, fat is a major fuel source for your body.  Your body has an unlimited ability to store excess energy (calories) as fat.  In fact, your fat reserves have the capacity to enlarge as much as 1,000 times their original size, as more fat is added.  If your cells fill to capacity, your body can add more fat cells.  It is recommended that 20 to 35 percent of your daily calories should come from healthy fats. Your heart, liver, and resting muscles prefer fat as their fuel source, which spares glucose to be used for your nervous system and red blood cell.  In fact, fat is your main source of energy throughout the day.  This fat stored in your fat cells provides a backup source of energy between meals.  In a famine situation, some individuals could last months without eating, depending upon the extent of their fat stores and the availability of adequate fluids.  Fat allows you to absorb fat soluble vitamins A, D, E, and K.

Different types of Fats

Saturated Fatty Acid– also known as Stearic Acid is solid at room temperature. It can be found in meat, cocoa butter(in chocolate), coffee creamer, whole milk, cream cheese, cheeseburger, beef, (red meat) hot dog, butter, nachos with cheese, and vanilla ice cream.  Coconuts, and palm kernel oils, are very high in saturated fats. (This fat should be limited or eliminated for the diet)

Trans Fats– provide a richer texture to foods, and a longer shelf life, and better resistance to rancidity that unsaturated fats.  Many manufacturers use them in many commercially made food products from cottonseed oil.  It is found in cookies, cakes, and crackers, fried chips, snacks, and doughnuts. Tran’s fats are frequently used for frying at fast-food restaurants.  Tran’s fats must now be listed of food labels. (These fats should be avoid from the diet)

Unsaturated Fats– are abundant in vegetable oils, such as soybean, corn, and canola oils, as well as soybeans, walnuts, flaxseed, and wheat germ.  Found in lean meats, vegetables, dairy foods, skinless poultry and oil-based spreads.

Essential Fatty Acids-these fats are essential in the diet to protect our cells from damage and to help with absorption of foods.  Omega 3 Fatty Acids- helps keep cell membrane healthy.  They are heart healthy.  Good sources for omega 3’s are Lobster, Cod, Tuna, Shrimp, Crab, Sardines, Herring, Avocados, and Salmon. Make your own ground turkey burger on a whole grain bun instead. Add lettuce, a slice of avocado and tomato, and you won’t miss the red meat or the mayo!

Switching from a typical western diet to a Mediterranean diet seem difficult if you’re not used to olive oil, fish and some of the vegetables and seasonings often associated with this region.

The Mediterranean diet has a reputation for being a model of healthy eating. It is rich in olive oil, grains, fruits, nuts, vegetables, and fish, but low in meat, dairy products and alcohol.   Red wine, allowed!!

    Walnuts are good fats                   My Food Pics for Food Challenge!

Wrapping it up: The best way to minimize both dietary cholesterol and saturated fat intake, is to keep your portions of lean meat, skinless poultry, and fish to about 6oz daily.  Use only nonfat or low fat dairy foods.  Use vegetable and olive oil for cooking and dressings, avoid saturated fatty foods.

There are two main types of potentially harmful dietary fat — fat that is mostly saturated and fat that contains trans fat:

  • Saturated fat. This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and 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. This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation. By partially hydrogenating oils, they become easier to cook with and less likely to spoil than do naturally occurring oils. Research studies show that these partially hydrogenated trans- fats can increase unhealthy LDL cholesterol and lower healthy high-density lipoprotein (HDL) cholesterol. This can increase your risk of cardiovascular disease. Healthier dietary fat
  • The types of potentially helpful dietary fat are mostly unsaturated:
  • Most fats that have a high percentage of saturated fat or that contain trans- fats are solid at room temperature. Because of this, they’re typically referred to as solid fats. They include beef fat, pork fat, butter, shortening and stick margarine.
  • Monounsaturated fat. This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. Research also shows that MUFAs may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes.
  • Polyunsaturated fat. This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease. PUFAs may also help decrease the risk of type 2 diabetes.
  • Omega-3 fatty acids. One type of polyunsaturated fat is made up of mainly omega-3 fatty acids and may be especially beneficial to your heart. Omega-3, found in some types of fatty fish, appears to decrease the risk of coronary artery disease. It may also protect against irregular heartbeats and help lower blood pressure levels. There are plant sources of omega-3 fatty acids. However, the body doesn’t convert it and use it as well as omega-3 from fish.
  • 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. Fish high in omega-3 fatty acids include salmon, tuna, trout, mackerel, sardines and herring. Plant sources of omega-3 fatty acids include flaxseed (ground), oils (canola, flaxseed, soybean), and nuts and other seeds (walnuts, butternuts and sunflower).

” remember to make a memory every day and don’t apologize for who you are”! …..Rebecca

What’s on your mind? Contact me or leave questions  on this website or:

                                  Business 301-245-4239    walnutsnwallpaper@gmail.com     Cell-518-441-7263

Heartburn, Acid Reflux, GERD and the color GREEN!!

Heartburn is a burning sensation behind the breastbone that occurs in waves, rising towards the neck.  Sometimes this is accompanied by fluid reaching the mouth, known as gastroesophageal reflux or GERD.Rebecca Moran Business Picture

Many of us experience heartburn after eating a large meal or something spicy.  I experienced reflux each time I was pregnant.  My it was horrible at times!  When I would complain about having heartburn or reflux during my pregnancies, my mother would always say that my baby was going to be born with lots of hair!  An old wives tale, but her saying that made the burning reflux a little easier to withstand.  In fact it was because my belly was so big, the same effect as obesity.

My mother herself had heartburn for many years only to discover that she had a Hiatal hernia: A hiatal hernia occurs when the upper part of the stomach is above the diaphragm, and the muscle wall that separates the abdominal cavity from the chest cavity.  In a way it can cause reflux.  Many healthy people over 50 have a small one.  She had a large one, which gave her a reason to eat lots of "Tums", so much so that they were at her bedside, in her purse, and coat pockets. Everywhere.

Recently my daughter was experiencing major heartburn.  She even went to the doctors, (she thought that it could be her heart" since I had a heart attack when I was 39),  to have it checked out, only to be prescribed Prilosec, to be taken twice a day.  After a few months of no relief, she called her doctor again, went in for another check up.  At this time her primary care doctor started asking her a few questions.  The next option was to have a procedure to check her esophagus, invasive.  After asking some questions it was determined that my daughter was taking her vitamins and minerals without water or juice, just by swallowing them!  I could never do that..she was doing this because she would forget to take her pills and then took them in the car on the QT!

My point is that there are many reasons to have heartburn, acid reflux, and GERD.  10%-48% of Western countries show the prevalence of these symptoms.  Since there is a high rate of obesity in Western countries, it only makes sense that a diet high in fat, and overeating can certainly be the cause of some of these symptoms.  Adding more pills to take can only make symptom worse.  Try to manage your symptoms by the tips I have prepared below.

By the way, these symptoms can be the sign of a heart attack, so listen carefully to your body! If severe, see a doctor.

Here are some tips to help in keeping your heartburn, GERD and acid reflux in check:

1-Avoid overeating by eating slower and feeling the fullness in your stomach. Just take a few breaks and put your fork down.

2-Drink water with your meals, this helps with digestion.

3-Avoid Coffee, chocolate, alcohol, smoking and peppermint which will increase GERD

4-Prescription drugs can also cause GERD.

5-Reduce the consumption of fried foods and red meat.  These foods increase stomach acid for the proper digestion, you don't want that!

6-Stop eating at least 3 hours before bedtime. You can also elevate the head at bedtime with a thick firm pillow.

7-Avoid stress develop coping skills to minimize stressful situations, especially when eating.

As we get older we lack the stomach acids that we need to aid in proper digestion of some foods, like the ones I mentioned above, so it is important to avoid them as much as you can.  Replace these foods with fresh vegetables, fruits, whole grains, raw nuts, legumes, and fish.  Your digestive system will love you for it!  And think about the fact that you can bend over without that awful feeling of vomiting a hot burning liquid!!! Yuck.

Following an Acid Alkaline Diet will help get you back on tract.  walnutsnwallpaper@gmail.com for more information on this diet and more.


The Color Green

The color green can be introduced to our lives in many ways, including with flowers, accessories, paint, clothing, and lighting.  Green

Meaning: The Ray of Harmony

Affects: The heart center

Uses: It strengthens with out over stimulating and is useful for: heart troubles, low blood pressure(dark green), neuralgic headaches, ulcers, influenza, head colds, croup, wound healing, and breasts.



Create a comfortable relaxing environment by de-cluttering.  As an Interior Designer, I know the importance of creating an environment that provides a comforting, relaxing, atmosphere that is free of clutter.  This is so important when dealing with stress in our lives.  Find a space and make it your own.  Treat yourself well, you deserve it!

Thank you for visiting,

Remember …."don't apologize for who you are, and make a memory every day"….

Rebecca

Follow me on Facebook, or at walnutsnwallpaper@gmail.com

What is the difference between an herb and a spice?

    Technically, an herb is a plant that does not have a woody stem.  If a plant has a woody stem, it is referred to as a shrub, bush, or tree.  The term herb is also used to describe a plant or plant part that is used for medicinal purposes.  A spice, on the other hand, is technically a plant product that has aromatic properties and is used to season or flavor foods.  Most spices are derived from bark, cinnamon, fruit, red and black pepper, seeds, nutmeg, or other parts of an herb, tree, or shrub, while herbs for cooking typically use the leaves and stem.  This makes for an easy way of distinguishing an herb from a spice. 

     But, can an herb be a spice?  Yes, of course.  Many herbs are used to flavor foods, thus meeting the definition of a spice, and most spices can be used for medicinal purpose, thus meeting the second definition of an herb. 

Here is a list of ideal spices to reduce the anti-inflammatory effects, “silent inflammation”.

Turmeric, Ginger, Cayenne Pepper, Cinnamon

Image  is a major factor in the development of virtually every major chronic degenerative disease, including cardiovascular disease, allergies, type 2 diabetes, cancer, and Alzheimer’s disease (your brain is on fire). 

The most common test to measure silent inflammation is blood determination of C-reactive protein (CRP)

Abdominal obesity is the strongest predictor of silent inflammation and CRP levels.

*The Mediterranean diet has been associated with lower CRP levels.

*Regular exercise

*Pine bark and grape seed extract

*Curcumin

 

…..Remember, “don’t apologize for who you are” and make a memory every day!

Rebecca

  Walnutsnwallpaper@gmail.com / Walnuts & Wallpaper, LLC on Facebook/ Balanced Body Studio, Deep Creek, Maryland