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Does Eating Fat Make You Fat? Not Necessarily

Fat: What is it, and can it help you lose weight?

A common belief among dieters and saying among weight-loss marketers is that “low-fat” diets are the road to skinny success. As we explain in our FAQ page, low-fat diets aren’t always effective, sustainable, nor enjoyable! Before you cut fat completely out of your diet, listen to our tips on how to choose good fats over bad fats to become a healthier and happier woman. We’ll guide you through some basic facts on fat, and then prove to you why the low-fat belief is false.

Trans fats. The vast majority of trans fats are artificially created. These fats raise LDL (“bad”) cholesterol levels and are considered “empty calories” by the FDA. MayoClinic says that trans fats are “double trouble” for your heart health. You’ll find trans fats in many highly processed and/or fried foods like cookies, donuts, crackers, chips, and french fries – which definitely aren’t good for your diet!

Saturated fats. Saturated fats are naturally occurring. Saturated fats are present in many animal products like chicken, steak, and sausage; you’ll also find a high level of saturated fats in cheese, cream, and other rich dairy products. Some plant-based sources of saturated fats exist – such as coconut oil/milk and palm kernel oil, and we think these are the best fats for weight loss and health. It’s debated whether intake of saturated fats is “bad” for you. On one hand, the USDA recommends that Americans “limit the intake” of most types of saturated fats as part of a healthy diet – on the other hand, multiple studies suggest that non-animal based saturated fats (such as coconut oil) could help you lose weight and get healthy.

Monounsaturated fats. Monounsaturated fats are naturally occurring and generally considered “healthy” fats. The American Heart Association recommends that you consume monounsaturated fats in moderate amounts and use them to replace trans or saturated fats. Monounsaturated fats are found in products like olive oil, peanut oil, avocados, and many nuts/seeds – meaning that a handful of almonds or peanuts makes a great snack, and a light drizzle of olive oil on your salad is a great addition!

Polyunsaturated fats. Polyunsaturated fats are naturally occurring and also generally considered “healthy” when consumed in moderation. One of the biggest health benefits associated with polyunsaturated fats is their high content of omega-3 and omega-6 fatty acids, which have been shown to boost brain function and wellbeing. Polyunsaturated fats are found in foods like walnuts, salmon, and soybeans, all of which are easy to prepare and perfect ingredients for a busy weeknight dinner.

How can you eat fat and lose weight?

We’re not the only opponents of the low-fat diet craze; as WebMD and Science Daily note, high-fat weight-loss plans have been studied and proven effective. By choosing your fat sources wisely, you can reduce your intake of unhealthy and “empty” calories in favor of wellness-boosting healthy fats. With help from the 21 Day Body Makeover, you can toss out those low-fat diet bars in favor of real, flavorful, and healthy-fat-rich foods! For an example of how to incorporate healthy fats into a weight-loss diet, see the 21 Day Body Makeover sample meal plan – and then let your weight-loss journey begin by purchasing the 21 Day Body Makeover program. Your mind and body will thank you for it!

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Meta Keywords list: High-fat diet; high-fat diet foods; healthy fat weight loss; coconut oil weight loss

Image:

http://www.sunwarrior.com/news/wp-content/uploads/2013/10/coconut_oil_mcts_boost_metabolism_and_fat_loss.jpg Source:Sunwarrior.com

http://www.womenshealthmag.com/files/wh6_uploads/images/1205-fat.jpg

Source: Women’s Health Magazine

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Bullish on Probiotics

probioticsA growing body of scientific evidence suggests that you can treat and even prevent some illnesses with foods and supplements containing certain kinds of live bacteria, or probitoics. A quote from The Yellow Emperor Book of Internal Medicine dating back to 240 BC roughly translated says “name any disease and I will explain to you how it originates in the large intestine.” This holds true for the most part today.

In today’s world we consume foods that lower our immune system by bombarding it with sugar and creating an imbalance of healthy bacteria. If I had to pick four supplements everyone should take it would be 1) a multi mineral, 2) a multi vitamin, 3) a high quality omega 3, and 4) a quality pro- biotic. Lack of good bacteria can lead to increased inflammation throughout the entire body and has been found to be associated with irritable bowel syndrome, colon cancer, fibromyalgia, chronic fatigue, obesity, atherosclerosis and heart disease, insulin resistance and allergies among other problems.

I highly encourage everyone to use probitoics daily. Benefits also include decreased fat and ending sugar cravings. Why? Because most people who have fat to lose and are having trouble losing it are at times dealing with an immune response that shows up in the gut.

Northern Europeans consume a lot of probitoics because of their tradition of eating foods fermented with bacteria, such as yogurt. But yogurt doesn’t cut it as far as all of the bacteria your body needs to gain all of the benefits. The reason is due to not enough variety. While the theory is good and close to being correct, the truth is that you need many strains of bacteria to aid in a healthy immune system. It’s almost like saying we only need fish, or only butter or only nuts to reap all of the benefits we gain from eating healthy fat. Of course that just isn’t true. We need many sources of fat and the case is true with probiotics as well.

For instance have you ever heard of taking acidophilus when you are taking antibiotics? One inherent problem with antibiotics is that they will tend to kill off things in you that you don’t want killed off. This includes good bacteria that you are supposed to have in the intestines. Acidophilus help’s replace them.

OProbiotics 2ne study a few years ago demonstrated a 50% decrease in the incidence of eczema, an allergic skin disease, in infants whose families were treated with a particular probiotic, a probiotic that came from a female over 100 years ago and kept alive. In this same study the probiotic also demonstrated to balance blood glucose (blood sugar) and actually decrease it by 50% using this female’s bacteria. But lowering blood sugar was not reproduced when standard store bought probiotics where used. This doesn’t mean store bought doesn’t work, however. It just means they do not have the same or the most profound benefits.

Since the mid-1990s, clinical studies have established that probiotic therapy can help treat several gastrointestinal ills, delay the development of allergies in children, and treat and prevent yeast infections. Clinical trial results are mixed, but several small studies suggest that certain probiotics may also help maintain remission of ulcerative colitis and prevent relapse of Crohn’s disease.

SOME FACTS FOR YOU

  • There are 10x as many bacterial cells in your gut as there are human cells in your entire body.
  • Your brain weighs about three pounds. The bacteria in your gut weights 3-3/12 pounds.
  • Healthy bacteria break down food that you can’t digest.
  • Healthy bacteria compete and inhibit the growth of “bad” bacteria that makes us sick.
  • Healthy bacteria train the immune system to function in a balanced manner, and prevent a healthy immune system from becoming too active.
  • Healthy bacteria synthesize important vitamins such as vitamin k2 (essential in prevention of osteoporosis and atherosclerosis).

THERE ARE 10X AS MANY BACTERIAL CELLS IN YOUR GUT AS THERE ARE HUMAN CELLS IN YOUR ENTIRE BODY.

Probiotics found in supplements are taken from plant sources and although they are beneficial in the gut, they are not equipped to survive long term. These colonies do not tend to survive for longer than 3-4 days after a person stops taking the probiotics. So it’s important that you find a high quality probiotic and keep taking it.

You will be loving life within a short time!

 

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Street Oil and Table Food Do Not Make Healthy Bodies

I am beside myself and cannot believe my eyes. Thank God for having the internet to gather information to make better choices with where we buy our food and the chance to protect our family from unhealthy, diseased ridden ingredients affecting everything from optimal health to fat loss.

Click on this link to become aware of where your food may come from and why it may be best to identify where your food comes from prior to purchase

http://www.takepart.com/article/2013/10/31/sustainability-gone-awry-chinas-gutter-oil-industry?cmpid=foodinc-fb

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MAKING POSITIVE CHOICES

I’ve been on the radio now for more than 14 years and as you can imagine when it comes to health and fitness topics, coming up with new compelling topics each week can be challenging.

One of the favorite shows of my listeners is what I call “The All About You.” Since I don’t take calls on any of my other shows, “The All About You” show was developed for listeners to call in with comments or questions about their health and fitness and interact with myself and two other fitness professionals I have on this show. The topic for this show? There is none. We literally wing it hoping we receive enough calls to keep the show going. Thankfully we always do.

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I’m bringing this particular show to your attention because it’s one that’s thought provoking, compelling and controversial. Instead of waiting for people to call about whatever they want to talk about, I asked relatable questions that I know will affect people emotionally. Here are two examples: “What is your biggest struggle during the holiday season?” and ”If you could change something you did or didn’t do last year that contributed to fat gain or a health issue, what would that be?”

I must add before going any further that I’m known as the “Dr. Phil of Fitness” for a reason. I tell you what you need to hear-not what you want to hear. I’m not here to help you be self-destructive, nor to turn an ear to information that cannot only save your life, but save the emotional turmoil of those who love you as well.

There once was a caller who was faced with something we all can relate to when it comes to making poor choices and the subsequent guilt we feel from gaining fat, particularly during the holidays. This can lead to the post holiday blues brought on by our own repeated/historical self destructive behavior of eating all we want.

Throwing caution to the wind I felt it necessary to bring this all-to-familiar topic to you as well. When we are constantly feeling sorry for ourselves in situations like the one mentioned above, we often want to drag others into our sorrow with us, which believe it or not, is not all that bad at times. When you have a partner who can help you be accountable for your actions going forward, you’re more likely to succeed. The caveat here is that you pick a partner who doesn’t have emotional issues that parallel yours. Example: There was a study performed a few years ago on overweight people who have over-weight friends and how they tend to stick together and maintain the extra weight (or if they lose it they don’t keep it off). This is not unlike addicts feeding into each other’s behavior during hard times.

The studied showed two over-weight friends who lived 500 miles apart, reacted no differently as far as weight gain and/or loss than if they lived together. If one friend gained weight, the other would too. They would feed into the others emotional issues and feel empathetic toward the other friend’s stress. When two people are stressed over similar issues, they tend to try and stay comfortable by aligning with people who will allow them to be “comfortably uncomfortable.” But in reality they are only holding each other back from true happiness.3

Now you may be wondering what her response was on the other end of that call. She was defensive at first but soon realized that I was not judging her, I was simply giving her relatable stories of others. But she personalized it. After the initial anger went away she began to cry. I asked why, she said she realized I was right but didn’t want to lose her friends and family.

I told her when it comes to family/friends enabling your behavior, which in turn feeds your unhappiness and inability to move forward emotionally, that she may want to seek a trained therapist.

What is the message here? We must all be accountable and take responsibility for our choices. Be conscience of what you’re eating. It doesn’t mean you should not eat to lose fat. That’s just as unhealthy as eating too much.

It doesn’t mean you should over train nor does it mean you should only exercise three days per week and consider walking or jogging the end-all-be-all if you have fat to lose or just want to be healthy. It means being aware of your choices and take inventory of the people who are there for you – and against you. If they don’t support your goal of being healthy…whatever healthy is to you…. then you must make a change.

I will leave you with this question. If you knew you were going to die in one week, would you regret not getting the help you needed to stop repeating old patterns and live the happy, stable, healthy life you were meant to live?

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Day by Day: A Busy Bride's Cleanse Journey Part II

After much delay, I am pleased to post the second week of the busy bride’s cleanse journey! For those of you who did not get the chance to read about my first week on the 21 Day Full Body Makeover, you can catch up right here on 21daybodymakeover.com’s blog. For any who don’t feel like reading the whole thing, or for anyone who forgot, I will do a quick summary of days 1-7 before we begin week 2

During the first week of the cleanse program, I did notice (to my surprise!) some results. By the end of the week I noticed myself sleeping better, having fewer cravings for sugar and starchy foods, and a small fat reduction around the middle. I did the burst training routine, which was fun but very difficult, and since I didn’t exercise as intense as I should have the first few days I developed some annoying bumps on my face. By the end of the week, however, my face was back to normal and I was determined to make it through the remaining fourteen days!

And, without further delay, here is my cleanse journey from days 8 to 14.

Day 8

While I noticed I had plenty of energy during the first week of the cleanse, my real energy burst didn’t hit me until Day 8. I had tons of energy! I felt like a fourth grader, itching to go outside and run around like crazy until all the energy was gone. I can’t even remember the last time I felt like that.

I felt so good that day that I joined my friends when they suggested we go out to eat. I had been eating only from home until I got used to the eating protocol, but figured that there was no use keeping cooped up indoors while I was in such high spirits. We went to a Korean restaurant and I found a chicken stir fry with a side of kimchi that was delicious and also complied with the cleanse, to my surprise.

Day 9

Even by the next day, the energy high from day 8 hadn’t worn off. I did burst training, but still had so much energy that I did another work out on top of it. While I enjoyed having crazy amounts of energy, I noticed that it was hard for me to sit still and work without fidgeting. On the bright side, my second work out of the day calmed my body enough to where I could concentrate.

Day 10

By Day 10 my energy levels finally reached a happy medium; they were definitely much higher than when I started the cleanse, but not so high that I was literally bouncing off the walls. I noticed that I was able to concentrate very well throughout the whole day without my mind becoming tired or wanting to zone out, and I took less frequent breaks overall.

I was still following the eating and exercise protocol, and it finally paid off when my fiancé who is, like many men, horribly unobservant when it comes to details (if you are a man reading this, don’t take offense!), asked me if I had less fat around my middle. Yes! My hard work was finally giving noticeable results.

Day 11

I finally reached the twenty minute mark for my burst training routine, up from the original (and embarrassing) ten minutes I achieved on my first session. While I finally got the hang of the exercise portion, I found that I was getting bored of my food options for the eating protocol at home. I dug around in my fridge and pantry and eventually made a Mexican Lentil Salad to spice things up.

Day 12

Realizing that I liked experimenting with flavors, I decided to do something different with my ginger water, since I was getting bored of it as well. Having flavored water is something I found helps me drink more which is essential to the cleansing process, and it keeps energy drops at bay. While I had long given up sodas, I remembered my favorite combination of lemon and lime from my college days and made my own delicious, calorie free sprite in my water bottle with fresh citrus.

I also realize that coconut oil, an ingredient that is recommended for daily use during the cleanse, also worked as a superb moisturizer and make up remover. I bought a huge tub of great quality oil at Costco for around $15 – it was a great investment!

Day 13

Day 13 marked a milestone in my cleanse. I went over to a friend’s house to hang out, and someone brought a couple of bags of Whataburger (fast food hamburgers, in case anyone doesn’t have them in their town). Normally, I can never resist a burger and fries. Where most people could eat pies or chips all day, I could eat French fries non-stop if I had an endless supply in front of me.

To my great surprise, however, I found that I didn’t want to eat a single fry. In fact, the smell of the greasy burgers, fried potatoes, and sugary ketchup grossed me out. What? That had never happened to me before – ever. I easily resisted the fast food and ate a delicious chicken, ginger and coconut stir fry when I got home, pondering the sudden change the entire time.

Day 14

By the end of the second week I woke up with my skin positively glowing. I hadn’t had completely clear skin since the age of 15 before acne hit, so I was surprised at the change that took place within two weeks.

Since day fourteen marked the end of another phase of the cleanse, I decided to update my weight as well as my measurements. When I got on the scale, I was a more than a little disappointed to see the exact same numbers as the week before. Weren’t all these burst training sessions and nutrient-packed salads getting me anywhere? But before I could really freak out I took my measurements and realized that I had lost over an inch around my waist and hips!

Tips

-Eating out is possible! It really isn’t as hard as you think on the cleanse since you literally crave healthy foods and will be able to ignore your friend’s French fries without an issue.

-Don’t get bored of your food, experiment with flavors and try new recipes to keep from getting in a mid-cleanse lull.

-Buy coconut oil in bulk to save money. I found a giant tub of the delicious, versatile oil at Costco for a paltry $16. If you’re worried about not being able to use it all up, remember that it literally has hundreds of beauty and household uses. My homemade brown sugar and coconut oil body scrub, for instance, has changed my beauty routine (and makes me smell like macaroons).

Results

While the first week saw some results, in the second week they were definitely more pronounced. I experienced definite fat loss around the middle, especially in the waist and hips, improved mood and concentration at work, as well as better sleep through the night. Although initially I was skeptical, by the end of the week I couldn’t deny that the body makeover was really doing its job.

Be sure to come back for the last installment and the final results!

-Megan

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