When not to drink water and why low fat is bad

Here's the deal... low fat diets SUCK!

Look, if you're on a low fat diet that pretty much means that you're actually on a high carb diet. Carbs are worse because most of the carbs people get are simple carbs that spike blood sugar levels... leaving you eating more just to feel filled up.

AND... you're going to get hungry a lot faster from a carb dominant meal than you would from a meal that has a lot of fat in it.

Here's something you probably didn't know. More than 70% of the dry weight of your brain is made up of fat. Your brain needs fat in your diet to help repair and maintain BILLIONS of cells while creating neurotransmitters.

The best fat for your brain cells and weight loss is DHA... an Omega 3 fat. You can find it in salmon, tuna, and fish oil pills.

Moving along... there actually is a time not to drink water or any other liquid. That time is while you're eating. Drink either 5 minutes before or 5 minutes after your meal... or both.

Your mouth and esophagus produce a lot of digestive enzymes in your saliva when breaking down the foods you're eating. If you drink something while eating, you're just diluting those enzymes out... rendering them useless.

The older you get, the less enzymes you naturally produce. So keep this in mind while eating.

Regardless, if you want less constipation, more nutrition (from proper digestion), and a more efficient ability to lose weight, then stop drinking anything with your meals.


Courtesy: Jennifer Jolan
http://www.weightlossguide4women.com

Good Fat VS Bad Fat (Conclusion)

The right fats are actually good for you.

The Facts on Unhealthy Saturated Fat continued...
Saturated fat is concentrated in fatty meats, and full-fat dairy foods including cheese, ice cream, and whole milk. Animal foods supply most saturated fat in our diet. But highly saturated vegetable fats such as coconut oil, palm, palm kernel oil, and cocoa butter are also unhealthy. They're widely used in packaged foods including milk chocolate, cookies, crackers, and snack chips.

There's no dietary requirement for saturated fat because your body produces all that it needs. Yet, there's no need to completely avoid foods with saturated fat in the name of good health. Foods such as meat, cheese, and milk pack a multitude of nutrients such as protein, vitamins, and minerals. Just try to keep saturated fat to less than 7% of all the fat you eat.

The Facts on Trans Fat: A Bad Fat in a League of Its Own
Like saturated fat, trans fat contributes to clogged arteries. Even worse, it's been linked to certain cancers, including breast and colorectal, in population studies.

Researchers from Harvard School of Public Health have estimated that eliminating trans fats from the American diet could prevent about a quarter of a million heart attacks and related deaths every year.

Trace amounts of naturally-occurring trans fat are present in fatty meats and full-fat dairy foods. But, by far, most of the trans fat we eat is the end product of hydrogenation. Hydrogenation (the addition of hydrogen) converts oil into a firmer, tastier product with a longer shelf life. In the process, some of the unsaturated fat in the oil becomes saturated.

Partially hydrogenated fat -- trans fat -- is gradually being removed from most packaged foods. But it's still found in some stick margarine, shortening, fast food, cookies, crackers, granola bars, and microwave popcorn.

There is no dietary requirement for trans fat, although it's nearly impossible to completely avoid. It helps to read nutrition food labels, but there's a hitch.

"Even when the food label lists the trans fat content of a processed food as zero, a serving may contain up to nearly half a gram of trans fat by law," says Karmally.

Small amounts of some "trans-fat-free" foods can really add up. For example, a box of cookies labeled "0 trans fats" could actually have half a gram per serving. Thus four cookies could contain close to 2 grams of trans fat -- the upper limit suggested for many adults.

3 Easy Ways to Avoid Bad Fats
Here are three simple ways to avoid bad fats, including trans fat:

1. Avoid packaged foods when possible. Instead, choose whole foods, or foods you make at home. For example, you can make your own macaroni and cheese from scratch, or your own flavored rice mixes.

2. Eat lean sources of protein, low-fat dairy foods, whole grains, legumes -- such as garbanzo beans and black beans -- and fruits and vegetables.

3. Use healthy oils such as olive, canola, and sunflower oil, and small amounts of tub margarine for cooking and flavoring foods.

"It takes more than counting fat grams to protect your health," Lichtenstein says.

Courtesy: WebMD.com Newsletter

Good Fats VS. Bad Fats (continued)

The right fats are actually good for you.
Dietary Fat: What's Right for You?
Suggested daily fat intake is tied to calorie needs. The two fats to limit are:


Saturated fat found in meats, butter, cream, or ice cream, and other foods with animal fat.
Trans fat, a man-made fat found in some margarines or packaged baked.

Here are some examples of healthy daily fat allowances.

1,800 Calories a Day

40 to 70 grams of total fat
14 grams or less of saturated fat
2 grams or less of trans fat
2,200 Calories a Day

49 to 86 grams of total fat
17 grams or less of saturated fat
3 grams or less of trans fat
2,500 Calories a Day

56 to 97 grams of total fat
20 grams or less of saturated fat
3 grams or less of trans fat.
MyPyramid.gov helps you determine a daily calorie level right for you. If you want to lose weight, eat less than what MyPyramid suggests for your age, gender, and physical activity level, but don't eat less than 1,600 calories a day.

The Facts on Unsaturated Fats

Dietary fat is categorized as saturated or unsaturated. Unsaturated fats -- monounsaturated and polyunsaturated -- should be the dominant type of fat in a balanced diet, because they reduce the risk of clogged arteries.

While foods tend to contain a mixture of fats, monounsaturated fat is the primary fat found in:

olive, canola, and sesame oils
avocado
nuts, such as almonds, cashews, and pistachios; peanuts and peanut butter
Polyunsaturated fat is prevalent in:

corn, cottonseed, and safflower oils
sunflower seeds and sunflower oil
flaxseed and flaxseed oil
soybeans and soybean oil
tub margarine
seafood

The Facts on Omega-3 Fats
When it comes to good-for-you fat, seafood stands out. Seafood harbors omega-3 fats called DHA (docosahexanoic acid) and EPA (eicosapentanoic acid), unsaturated fats considered central to a child's brain development and eyesight, and for heart health.

Omega-3 fats are linked to lower levels of blood triglycerides (fats), reduced risk of clots that block the flow of blood to the heart and brain, and a normal heart beat, among other benefits.

Seafood contains preformed omega-3 fats, the type the body prefers. Adults and children can make DHA and EPA from the essential fat alpha-linolenic acid, found in foods such as walnuts and flax, but experts say less than 10% is actually converted. Fatty, cold-water fish, such as salmon, sardines, and tuna are rich in preformed omega-3s.

The Facts on Unhealthy Saturated Fat
When eaten to excess, saturated fat contributes to clogged arteries that block blood flow, increasing the risk of heart attack and stroke. Saturated fat is worse than dietary cholesterol when it comes to raising blood cholesterol levels, a risk factor for heart disease and stroke.

(Concluded in next post)
Courtesy: WebMD.com Newsletter

Fat Facts: Good Fats VS. Bad Fats

The right fats are actually good for you.
By Elizabeth M. Ward, MS, RD
WebMD FeatureReviewed by Kathleen M. Zelman, MPH, RD, LD

After so many years of being told otherwise, the idea that fat is good for you is hard to swallow, but true. Are you eating the right type of fat? There are good fats and bad fats to look for in your diet.

Fat Facts: What's Good About Fat
Fat is the target of much scorn, yet it serves up health benefits you can't live without.

Fat supplies essential fatty acids (EFAs). "Your body is incapable of producing the EFAs, known as linoleic acid and alpha-linolenic acid, so it must derive them from food," explains Wahida Karmally DrPH, RD, professor of nutrition at Columbia Universityand director of nutrition at The Irving Institute for Clinical and Translational Research.

In addition, fat ferries vitamins A, D, E, and K -- known as the fat-soluble vitamins -- into and around the body.

"Fat is also necessary for maintaining healthy skin, and it plays a central role in promoting proper eyesight and brain development in babies and children," Karmally tells WebMD.

For all the good it does, fat is often fingered as the culprit in the battle of the bulge. It's easy to understand why. At 9 calories per gram, any type of fat -- good or bad -- packs more than twice the calories of carbohydrate and protein.

Yet, it's a mistake to equate dietary fat with body fat. You can get fat eating carbs and protein, even if you eat little dietary fat.

"Excess calories from any source is what's responsible for weight gain, not fat per se," says Alice H. Lichtenstein, DSc, professor of nutrition at Tufts University and director of the Cardiovascular Nutrition Laboratory. "In the scheme of things, total calorie intake matters the most."

Fat Facts: What's Bad About Fat
There is a well-established link between fat intake and heart disease and stroke risk.

Diets rich in saturated fat and trans fat (both "bad" fats) raise blood cholesterol concentrations, contributing to clogged arteries that block the flow of oxygen-rich blood to the heart and brain.

But there's a caveat: Very low-fat diets -- 15% or 34 grams of fat in a 2,000-calorie diet -- may not reduce artery-clogging compounds in the bloodstream in everyone. Nor can most people maintain a very low-fat diet in the long run. The American Heart Association (AHA) recommends that we get 20% to 35% of our calories from fat. Most Americans get 34% or more.

When it comes to dietary fat, quantity and quality count.

Dietary Fat: What's Right for You?
When examining food labels for fat content, it pays to know your daily fat allowance to understand how a serving of that food fits into your diet.

"People tend to buy the same foods over and over, so it's worth it to read labels and find foods you like that are low in saturated and trans fat," Lichtenstein says.

(Continued in our next post)
Courtesy: WebMD.com Newsletter

The Chocolate Story

Hello all!

It is hoped that you had a great Valentines's Day with a loved one...
And I felt that the following would be of special interest to you and yours...so, ENJOY!

Your Friend,

Jacques

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Chocolate comes of age as a health treat.

There are few foods that evoke as much passion as this decadent treat. Folklore from many cultures claimed that consuming chocolate instilled faith, health, strength, and sexual passion. Once an indulgence of royalty, it is now a treasured and accessible – and yes, even healthy – treat. So where did our infatuation with chocolate begin?

Where does chocolate come from, anyway?
The cacao tree, whose pods contain seeds that can be processed into chocolate, was discovered 2,000 years ago in the tropical rainforests of the Americas. The first people known to have consumed cacao were the Classic Period Maya (250-900 A.D.). They mixed ground cacao (cocoa) seeds with seasonings to make a bitter, spicy drink that was believed to be a health elixir.

What was chocolate's great allure?
To the Mayans, cocoa pods symbolized life and fertility. The pod was often represented in religious rituals, including marriage ceremonies, and was referred to as food of the gods. In central Mexico, the Aztecs believed that wisdom and power came from eating the fruit of the cocoa tree, and that it had nourishing, fortifying, and even aphrodisiac qualities. The Aztec emperor Montezuma even drank liquid chocolate daily to enhance his libido.

Europeans get a taste of chocolate — and fall in love.
Europeans got their first taste of chocolate in 1519, when Montezuma offered the spicy drink to Spanish explorer Cortés and his army. The Spanish conquistadors brought cocoa seeds back to Spain, where they introduced new spices and sugar to the liquid concoction. The fad drink spread throughout Europe, where it remained a beverage of the elite for centuries.

Chocolate becomes known for its powers of seduction.
Chocolate's reputation as an aphrodisiac flourished in the French royal court. Erotic art and literature were inspired by the seductive substance. Casanova, the infamous womanizer, made a habit of drinking chocolate before his romantic escapades. Even today, romantic lore commonly identifies chocolate as an aphrodisiac.

Chocolate goes global.
The first machine-made chocolate was produced in Barcelona in 1780, paving the way for the mass production of chocolate. Later, mechanical inventions made it possible to produce smooth, creamy, solid chocolate for eating – not just the liquid for drinking. The first solid chocolate bar was developed by British chocolate maker Fry & Sons in the early 1800s.

When did chocolate become associated with Valentine's Day?
"It's believed that during the 17th century, lovers began exchanging mementos on Valentine's Day – sweet treats were one of them. In 1868, the first Valentine's Day box of chocolates was introduced [by Richard Cadbury]," - says Susan L. Fussell, senior director of communications for the National Confectioners Association.

Three cheers for chocolate!
In 1875, the first milk chocolate was introduced to the market by Daniel Peter of Switzerland. Chocolate became so popular around the world that even during World War II the U.S. government shipped cocoa beans to the troops. Today, the U.S. Army includes chocolate bars in their rations. Chocolate has even been taken into space as part of the diet of U.S. astronauts.

Is chocolate really an aphrodisiac?
Not really, even though throughout its history, chocolate has been purported as one. Chocolate contains small amounts of a chemical called phenylethylamine (PEA), a.k.a. the "love drug," and it's been linked to the regulation of physical energy, mood, and attention. A tiny amount of PEA is released at moments of emotional euphoria, elevating blood pressure and heart rate. There is no evidence that PEA found in foods increases PEA in the brain – although many chocolate lovers may beg to differ!

The 21st Century: Chocolate makes health headlines.
Dark chocolate (as opposed to milk or white chocolate) contains healthful flavonoids similar to those found in tea, red wine, fruits, and vegetables. Studies have shown that small portions of dark chocolate can improve blood vessel flow and may improve blood sugar and insulin sensitivity to help reduce the risk of diabetes. But beware, chocolate candy has plenty of saturated fat and sugar, which can lead to weight gain, so enjoy small portions of as part of a healthy diet.

Courtesy: WebMD.com Newsletter

Ways to Boost Your Metabolism

The Elusive Metabolism Boost
Boosting the metabolism is the holy grail of weight watchers everywhere, but how fast your body burns calories depends on several factors. Some people inherit a speedy metabolism. Men tend to burn more calories than women, even while resting. And for most people, metabolism slows steadily after age 40. Although you can't control your age, gender, or genetics, there are other ways to get a boost. Read on for 10 ways to rev up.

Build Muscle
Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily. That small difference can add up over time. In addition, after a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

Kick Your Workout Up a Notch
Aerobic exercise may not build big muscles, but it can rev up your metabolism in the hours after a workout. The key is to push yourself. High-intensity exercise delivers a bigger, longer increase in resting metabolic rate than low- or moderate workouts. To get the benefits, try a more intense class at the gym or include short bursts of jogging during your regular walk.

Drink More Water
The body needs water to process calories. If you are even mildly dehydrated, your metabolism may slow down. In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a glass of water or other unsweetened beverage before every meal and snack. In addition, try munching on fresh fruits and vegetables, which are full of fluid, rather than pretzels or chips.

Have Your Drinks on the Rocks
Ice-cold beverages prompt the body to burn more calories during digestion. Research suggests five or six glasses of water on the rocks can use up an extra 10 calories a day. That might not sound like much, but it adds up to a pound of weight loss per year -- without dieting. You can get the same benefit by drinking iced tea or coffee, as long as you forego the cream and sugar.

Eat More Often
Eating more really can help you lose weight -- eating more often, that is. When you eat large meals with many hours in between, you train your metabolism to slow down. Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day. Several studies have also shown that people who snack regularly eat less at meal time.

Spice Up Your Meals
Spicy foods contain chemical compounds that kick the metabolism into high gear. Eating a tablespoon of chopped red or green chili pepper can temporarily boost your metabolic rate by 23 percent. Some studies suggest the effect only lasts about half an hour, but if you eat spicy foods often, the benefits may add up. For a quick boost, spice up pasta dishes, chili, and stews with red-pepper flakes.

Eat More Protein
The body burns up to twice as many calories digesting protein as it uses for fat or carbohydrates. Although you want to eat a balanced diet, replacing some carbs with lean, protein-rich foods can jump-start the metabolism at mealtime. Healthy sources of protein include lean beef and pork, fish, white meat chicken, tofu, nuts, beans, eggs, and low-fat dairy products.

(Jacques' Note:) Jennifer Jolan, a nutritionist/ personal trainer/ author who specializes in women's weight loss, recently emailed me a "Magic weight loss meal" recipe. She recommends a 10 day regimen of: * 1 lean chicken breast * 1/2 can of black beans (no oz. given) * fish oil pills for easy weight loss.

Drink Black Coffee
If you’re a coffee drinker, you probably enjoy the increased energy and concentration that follows your morning ritual. Well, some of these benefits are linked to a short-term increase in your metabolic rate. In one study, the caffeine in two cups of coffee prompted a 145-pound woman to burn 50 extra calories over the next four hours. Just be sure to drink it black. If you add cream, sugar, or flavored syrups, you’ll take in far more calories than you burn.

Drink Green Tea
Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours. Research suggests drinking two to four cups of either tea may push the body to burn an extra 50 calories each day. That adds up to 5 pounds of weight loss in a year.

Avoid Crash Diets
Crash diets -- those involving eating fewer than 1,000 calories a day -- are disastrous for anyone hoping to quicken their metabolism. Although these diets may help you drop pounds (at the expense of good nutrition), a high percentage of the loss comes from muscle. The lower your muscle mass, the slower your metabolism. The final result is a body that burns far fewer calories (and gains weight faster) than the one you had before the diet.

Best Bets
The impact of different foods and drinks on the metabolism is small compared to what you need for sustained weight loss. Your best bet for creating a mean calorie-burning machine is to build muscle and stay active. The more you move during the day, the more calories you burn. And remember: working out in the morning has the benefit of revving up your metabolism for hours.

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Courtesy: WebMD Newsletter

The Best, great tasing Foods for Dieters (Cont'd)

4. Rotisserie Chicken. It's no wonder that nearly every grocery store sells rotisserie chickens. You can serve one as is, shred it to use for tacos, pasta dishes, or casseroles, or chop it for an entree salad. You can even have it for dinner one night, then debone it and freeze the leftover meat for a quick meal later in the week.

5. Diet-Friendly Desserts. Lower-calorie and portion-controlled sweets mean that desserts can be part of any weight loss diet. Dieters who crave ice cream love Skinny Cow ice cream cones (150 calories), Edy's Slow-Churned ice cream bars (150 calories), and Fudgsicles (100 calories). Cookie lovers can enjoy Hershey's 100-calorie wafer bars, Teddy Grahams, graham crackers, Fig Newtons, vanilla wafers, or gingersnaps. On the road, try chewing on a piece of sugarless gum or suck on a piece of hard candy to satisfy your sweet tooth without sabotaging your diet. If a small piece won't do it for you, try Nabisco 100-calorie candy bites.

6. Flavored Mustards and Vinegars add sizzle to foods, with few calories. Try honey, tarragon, ginger, garlic, wasabi, or Dijon mustards, or balsamic, wine, herb, cider, fruit-flavored or, sherry vinegars. Use them in place of oil, mayonnaise, or butter in recipes.

7. Light Salad Dressings: Nearly half of the salad dressings you'll see on your grocer's shelves are reduced in calories and/or fat. Use Wish-Bone salad spritzers to lightly mist your salads, or try one of the many light or nonfat salad dressings. Another option is to make your own lower-calorie dressing, using more vinegar than oil, as well as a little water.

8. Cooking Liquids: Dieters have discovered that wine adds wonderful, low-calorie flavor to soups, stews, casseroles, and finishing sauces. Beef, fish, vegetable or chicken stocks come in fat-free varieties and add lots of flavor with very few calories. A secret ingredient to add sweetness to dishes is apple, orange,or pineapple juice concentrate.

9. Frozen Entrees. This is another grocery category that has grown tremendously, as consumers look for quick and easy meals. Sandon recommends the light varieties of frozen foods, such as Lean Cuisine, Healthy Choice, or Kashi. Read the label, and look for entrees with about 300-400 calories, less than 600 milligrams of sodium, at least 4-5 grams of fiber, and less than 5 gram fat.

10. Beverages. Good old-fashioned water still tops the list of healthy drinks, but when you want something more, try these virtually calorie-free options: flavored waters; powdered packets to mix into bottled water, like Crystal Light and Propel; green, herbal, or exotic teas; coffee; sparkling water; or diet soft drinks. Low-cal options include light beer (100 calories/12 oz.); wine spritzers (100 calories/5 oz.); Starbucks' skinny latte or mocha (90 calories/12 oz.); and the new V8 juice with fiber (60 calories and 5 grams fiber/8 oz.).

11. Bars. Whether you eat them as snacks, pre-workout, or as meal replacements, these bars are the ultimate in convenience. For staying power, look for bars with fiber and protein, such as Luna, Kashi, or Fiber One bars.

12. Dips. Use these nutritious dips for your veggies, pretzels, or baked chips for only 5-50 calories per 2 tablespoons: hummus, salsas; fat-free black bean dip; mustards; and fat-free French onion dip.

13. Breakfast Cereals. Research shows that people who eat breakfast control their weight better than those who skip the morning meal. Start your day the healthy way with a bowl of whole-grain cereal (top it with fruit and low-fat dairy for extra nutrition). Look for cereals with fiber and protein and not too much sugar, like oatmeal (166 calories, 6 grams protein and 4 grams fiber), Kashi Go Lean (110 calories, 8 grams fiber, 13 grams protein), or Shredded Wheat (170 calories, 6 grams fiber, 6 grams protein)

The Basics for Dieters
Convenience foods are great, but it's hard to beat the nutritional goodness of whole, natural foods. "Eating more natural, less processed foods is usually a more nutritious option, but both can fit into a healthy weight loss diet plan," says Sandon.

Here are the four types of food that are the foundation of any healthy diet:

14. Lean protein: Lean protein is important for dieters because it helps you feel satisfied. Excellent sources of low-fat protein include eggs; skinless poultry, edamame or other beans; nuts; shrimp; crab; fish fillets; lean cuts of beef (like filet mignon); and pork tenderloin. When choosing meat, go for lean cuts, trim off all visible fat, and control your portions.

According to the Institute of Medicine's Food and Nutrition Board, you can safely take in 10%-35% of your total calories from protein. So someone on an 1,800-calorie diet could eat up to 157 grams of protein -- the equivalent of 1 cup of skim milk, 1 cup cooked black beans, 2 ounces almonds, 1 cup low-fat yogurt, 2 eggs, 10 ounces of meat or fish, and 1 cup frozen yogurt.

15. Whole Grains. Most whole grains are a good source of fiber, which helps you fill you up. Try the whole-grain pasta blends or Uncle Ben's brown ready rice. Another dieter's favorite is fat-free popcorn -- crunchy, filling, and a whole grain!

16. Fruits. They satisfy your sweet tooth and are loaded with disease-fighting nutrients, yet are low in calories. Keep a stock of fresh, frozen, canned, and dried fruits on hand, to eat plain or toss into cereal, yogurt, waffles, or batters. Some convenient favorites include frozen berries, dried cranberries, and canned mandarin oranges. Whole fruits are best because of their fiber content, but if you prefer juice, be sure it's 100% juice, and enjoy it in small portions.

17. Veggies. Keep a supply of prewashed mixed greens, shredded carrots, steamed beets, and shredded broccoli slaw on hand for quick and nutritious salads. Roast sweet potatoes for a side dish that needs no topping other than a little salt and pepper. If fresh vegetables tend to become science experiments in your refrigerator, try Birdseye Steamfresh frozen vegetables. Canned vegetables are another option; just rinse thoroughly to reduce sodium. For your lunchbox or a snack, try the convenient packs of assorted veggie sticks with low-fat dip.
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Jacques' parting thought:

For those of you who will be glued to your TV sets to watch the Super Bowl---this entire article (including yesterday's post) is an excellent one to tap for tasty, satisfying and healthy substitutes for the usual calorie-fats-and-sodium-laden snacks, nachos, etc.---and the start of more wholesome eating and drinking habits.

ENJOY!

Your Friend in Better Health,

Jacques
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Courtesy: WebMD.com