WHAT I SHOULD EAT PART 2- Fat Phobia

Since the 1980's the Food and Drug Administration and dietitians have told us fat (especially saturated) causes heart disease and make you gain weight and should be avoided. The 'low fat' diet craze led to big food companies marketing 'low fat or no fat' foods and artificial spreads as 'heart healthy.' In order to avoid fat, the FDA recommended largest amounts of grains (think bottom of the for pyramid) which are mainly processed carbohydrates. Largest observational research has shown that eating red meat, butter, and whole food fat sources are excellent for overall health when consumed with a low starch/carbohydrate diet.  The largest culprit to the rise in obesity, diabetes, diabetisty, and cardiovascular disease is the over consumption of processed carbohydrates (grains and sugar) which constantly raise insulin levels and inflammation throughout the body.  The chronic rise in inflammation in the arteries leads to formation of plaque. Eating fat will not increase your body fat percentage just like eating cholesterol will not give you a heart attack.  More health professionals and media members are realizing that fat is not the enemy. Look for the next issue of TIME magazine for more information about the history of the 'low fat' diet and the negative impact it is having on our health. 

Foods to avoid to decrease inflammation in the body: 

sugar, artificial spreads, processed grains, vegetable oils, canola oil, soybean oil

How to add healthy fat sources into your diet: 

wild caught fish,  butter/ghee, eggs, avocado, olives (not canned), coconut, nuts (almonds, brazil nuts, macadamia nuts, NOT peanuts), coconut/olive oil

WHAT SHOULD I EAT? PART 1

It is a very simple question; what should I eat? However it's a very complicated answer depending on what media outlet or dietitian you ask. Some say high carbs, no carbs, low fat, high fat, a lot of protein, then we were told it didn't matter it was all about the number of calories.  The real answer to the question is simple: EAT REAL FOOD. Despite what you may have learned it's not as simple as calories in calories out because not all calories are created equal. When you eat highly processed foods which lack macronutrients (protein, carbs, fat) and micronutrients (vitamins, minerals) leaving your body unfulfilled and hungry for essential nutrients  When your diet is focused on fresh local produce, your body is satisfied and is able perform optimally.

While no two people should follow the same diet as we are all different, the best answer to the question is EAT REAL FOOD.  There are many different dietary philosophies including Paleo, vegan, vegetarian, raw food etc. While many people argue which diet is best, they all based on eating real unprocessed food and there is no question that it is better than the 'Standard American Diet. (SAD) The SAD which is largely a low fat, high carbohydrate diet which is focused on limiting the number of calories. Here are a few quick tips on how to make better decisions about what you eat.

Avoid:
1. Soybean/Corn Oil- (includes high fructose corn syrup)
2. All artificial sweeteners (aspartame, sucralose, dextrose )
3. MSG- monosodium glutamate

Healthy Alternatives:
1. Vegetables: broccoli, kale, spinach, brussel sprouts, garlic, bok choy, cucumbers, carrots.
2. Wild Caught Fish, sardines, anchovies
3. Moderate amounts of nuts (not peanut butter), fresh fruit (not fruit juice)
4. Eggs, full fat dairy (if your body tolerates it)

As a general rule, the less number of ingredients the better. Another rule is eat food your great grandmother ate. My best recommendation is finding the best way to eat as many vegetables as possible. My favorites are steamed green veggies loaded with butter and homemade vegetable smoothie/juices.

Look for Part 2 about Fat Phobia and why eating is good fit you,

This post is inspired by Gary Taubes article in the NY Times earlier this year which you can read here.

SITTING AT WORK

I think it's pretty common knowledge at this point that sitting is not natural for our bodies - and can have detrimental effects. Sitting puts excessive stress on the lower back, neck, shoulders, hips, and ankle joints while making the calves, hip flexors, upper neck, and pec muscles shortened. 

Research affirms this notion, and a large study involving over 100,000 adults found that those sitting for up to 6 hours a day had up to a 40% greater risk for death in the next 15 years as compared to those who sat for less than 3 hours a day. Surprisingly, these differences were found independent of whether someone exercises!

My recommendation is to avoid sitting as much as possible. If you have to sit at work, take frequent standing breaks whenever your schedule allows. Taking short standing breaks throughout the day is much more beneficial to your body than sitting for 6-8 hours and then going to the gym to exercise for 30 minutes. Not only will you be improving your joints and muscles, but you will actually increase your brain power by standing. More on this when I talk about standing work stations...

References: 

http://aje.oxfordjournals.org/content/172/4/419.abstract

http://chriskresser.com/how-sitting-too-much-is-making-us-sick-and-fat-and-what-to-do-about-it