FATS IN OUR DIET – GOOD? BAD?

So, what’s your point of view – fats, good or bad?  Well, that really all depends doesn’t it?  Too much of a good thing is too much of a good thing just like too much of a bad thing is TOO much!  Let’s consider the good, bad and the ugly!

Too many people that go on “diets” try to get rid of fat and that even includes beneficial fats.  Don’t get fat phobic, get fat smart.  Remember that it takes fat to burn fat so we need it in our diet, just not the “bad stuff”.

There are 4 different types of oils (fats) in our diets:  Monounsaturated live olive or canola oil and FOODS like avocados, nut butters, nuts, olives; Polyunsaturated like sunflower or peanut oil or soybean oil; Saturated like butter, coconut oil or palm oil; Trans-fat (that’s the “ugly”) partially hydrogenated oil or hydrogenated oil.

So, here’s how it goes:  monounsaturated is the best.  It will help lower bad cholesterol while raising good.  Choose extra virgin olive oil or virgin olive oil.  They contain higher levels of antioxidants and vitamin E since they are less processed.  Realize that “light” olive oil just means the color and taste not the calorie count.  In this respect (the calories) all oils are created equal.  Olive oil is best uncooked but in “fast” things like stir-frys it works fine.  For all other choose canola oil.

Polyunsaturates help lower your LDL cholesterol (I remember LDL as “lethal” and HDL as “healthy” cholesterols).

Saturated fats raise your LDL cholesterol.

Trans-fat (booo!!!) raise your LDL and lower your HDL.  They are carcinogenic and should be avoided whenever possible.  You’ll find them in packaged cookies, cakes, candies, pop corns and other foods.  ALWAYS CHECK INGREDIENT LABELS  for hydrogenated or partially hydrogenated vegetable oils.  Sometimes they’re hidden pretty good.  ”They” say to limit trans-fats to no more than 2 mg. a day!!!!  I’ve seen popcorn packets that have 7 grams per serving!!!!  

So, how do we get monounsaturates into our diet:  Add avocados to omelets, sandwiches, salads.  have some nut butters (try different kinds) with a piece of cheese for a snack or make a sandwich (try 45 calorie whole wheat Sara Lee Bread to keep the calories down), a few nuts in between meals.  Check monounsaturated oils on the web for more ideas. 

Remember all oils have around 100 calories per tablespoon so – take that into account!  

HABITS 101

The post I’ve done before on HABITS gives you a  lot of tips and here I’ll give you a few more.  Just remember, it took time to make your habits and it will take time to break the unhealthy ones and replace them with healthy ones but, taken one day at a time, anything is possible!

Today let’s talk about things we’ve been taught since childhood and might still be believing and acting on today.

One of the things I was told when I was little (and, I guess, even now) is “eat this, it’ll make you feel better”.  Did you ever hear that one?  Of course you did!   If we were sick, if we fell down, if we went to the doctor’s and got a shot….”eat this, it will make you feel better”.  The bad thing is even if “it” makes you feel better when you’re feeling down – it’s a real downer later when you figure out you just had 500 calories of junk food.  For some reason healthy food just never worked in the “feel better” times.  Now, do you really feel better?  And since we were giving sweets to make us feel better doesn’t it make sense that now, when we’re down, we tend to go to them?

It’s  our stress eating – that mad, glad, sad, been had times.  We eat to feel betterand we do feel better WHILE WE’RE EATING, afterwards we feel guilty  and then, what do we do, we punish ourselves for overeating by ….overeating more!  Make a new habit.  When you’re under stress….exercise, get those endorphins working and you really will feel better!

Another habit I made long ago, because Mom taught me to “eat everything on your plate” was eating everything on my plate!  Mom lied!!!  Those kids in Russia wouldn’t be better off if I ate everything. Come on now!  Are you still telling that stuff to your kids?  Is a restaurant that serves a 300 pounds person and a 120 pound person the same amount really meaning that’s how much we should eat.  Are we really letting someone else decide how much we need to eat?  Not me!  I either bring home half or split a meal with my husband.  Works for me!

The last thing I’ll talk about today is Mom said, “don’t eat that, it will spoil your appetite” which is the opposite of what I want you to do.  Before you get home from work, before you go to a party, before you go out to dinner…SPOIL YOUR APPETITE!  Don’t arrive anywhere hungry!  A piece of fruit and a little nuts, string cheese and fruit, 1/2 of a protein bar, just something to take the edge off so the brain actually has time to think before you eat or order.  Believe me – it works.  Even if you just have a big glass of water right before you order or eat, that will help!

Any other habits you might have that I haven’t covered – just leave a comment.

MARINATED VEGGIES

1/5th of recipe (about 1 cup) is only 57 calories, 1 g. fat, 7 mg. sodium, 14 g. carbs, 1.5 g fiber, 10 g sugars, 1.5 g protein!!

PERFECT FOR SNACKS!  BETTER AFTER MARINATING A COUPLE OF DAYS!

INGREDIENTS:

1 large cucumber thinly sliced

1 medium-sized red pepper; thinly sliced

1 cup thinly sliced red onion

1 medium-sized zucchini; halved lengthwise and cut into 1/2 inch strips

1 cup Balsamic Vinegar (an 5 calorie per T. brand)

1 tsp. olive oil

4 packets SPLENDA (or 2 1/2 T. SPLENDA Granular)

1 cup water

salt and pepper; to taste

DIRECTIONS:

Combine all vegetables in a plastic container with lid.  In a  separate container, combine and mix vinegar, oil, Splenda and water.  Pour marinade over veggies, cover and place in fridge for at least 24 hours.  Season to taste.  Fantastic!

123Fit

I’m just so excited to be partnering with 123FIt.  Between us we’ll have THE BEST exercise and fitness center to offer people in Tucson.  Mal and I have been working out there for several months and just love it.  In fact the whole family here, and lots of friends, work out regularly.  The thing I love about it is I can exercise with Mal.  If you’ve never been to a 123Fit it’s a 30 minute work-out.  I know some of you have gone to Curves, and I used to, but you can’t adjust their machines for weight and IT’S ONLY WOMEN!  I like having guys around too!  Plus, they have more machines.  Our 123Fit has a lot of couples working out.  It’s a great atmosphere and the staff is terrific!  If you haven’t tried it yet (and for those of you out of state, search and see if there’s one by you) go on in.  It’s at 10370 North La Canada in Oro Valley.  Once the new space is available you’ll be able to have a TO GOAL AND BEYOND with Salle class on one side and go on over and do exercises on the other side.  They’re also going to be offering yoga, dance exercise, pilates. Such a deal!!

GET WALKING!

It’s been a while since I’ve written but I’ve been in bed with the creeping crud!  Not fun but I’m better now.  Today I actually got out and took a nice walk with a new group that we just started  - we being 123Fit and me.  We’ll be walking every Wednesday and Saturday and some will be training for the Arizona Distance Classic.  Others will just be out for a nice walk with good company.  We’ll meet up at 123Fit at 9 a.m. each day and stagger our walks – starting with 3 miles and working up.  Anyone can do them!!  It you need further information e-mail me at salle@comcast.net.  I’d love to hear from you.

If you’re can’t make it here with us start your own walking group.  It might just be you and a friend but it’s amazing how you’ll do more if your doing it with someone.  Plan to meet at least twice a week for a distance walk and then 2 or 3 more times a week go out and walk some more.  Walking IS the best exercise.  We’re aiming for 10,000 steps a day (which will be between 4 and 5 miles).  Those steps include your regular walking – around the house, out on the job, and exercise walking.  YOU CAN DO IT!!