Fat or Fiction?

The big FAT lie

of our times! Fat does not make us fat, the real villain here is sugar!  The average American consumes 146 pounds of flour and 152 pounds of sugar per year.  Between 1985 and 2014 the Obesity trends about U.S. Adults have grown at an alarming rate.  In 1992 the government introduced the new 1992 food pyramid that encourages little to no fat and heavy on starchy vegetable and grains. As a result of this change, the US went from 12 to 25 states with a population that has greater than 20% obesity in only a 4-year time frame.

How is this switch killing us?

Back in the 17 – 1800’s the number one cause of death was the infection.  Fast forward to our current day, and the number one cause of death is heart disease.  The other top causes of death in our time are chronic diseases, yet we are still treating things with a pill for every ill as if it were infections we are chasing to cure.  The truth is we have become a sedentary culture with poor eating habits that have skyrocketed our obesity trends and left us riddled with inflammation as the underlying cause of the worst and deadliest chronic disease today, heart disease, hypertension, diabetes, metabolic syndrome and even cancer.

What is causing the inflammation?

One of the biggest causes of inflammation is the surge in blood sugar.  Let’s look at the Glycemic Index of some typical foods.  A slice of whole wheat bread, GI = 71, banana, GI = 54, Teaspoon of sugar, GI = 68 and a Snickers candy bar, GI = 55.  Are you surprised?  The whole wheat bread had the highest sugar load of all these foods.  Wow, it is even higher than a candy bar!

5 Essential Things your Diet Should Provide:

  1. Energy for your brain
  2. Fuel for your body
  3. Nutrients for your cells
  4. No unnecessary toxins
  5. Most importantly . . . Satisfaction

If we remove the sugar, we have to replace it with healthy fats.  This will help keep us feeling full and have fewer cravings for the deadly white powder called sugar.

Download the Checklist – Good Fats vs Bad Fats?

5 Big Ideas about FAT

  1. The right fats increase metabolism
  2. Fats stimulate fat burning
  3. Fats cut hunger
  4. Fats optimize your cholesterol profile and reduce your risk for heart disease
  5. Fats can reverse type 2 diabetes

FATS – The Good, the Bad and the Ugly!

Saturated Fats are Neutral

  • Solid at Room Temperature
  • Our Brain is made up of 50% saturated fat
  • Butter
  • Coconut Oil
  • Palm Oil
  • Meat

Omega 3’s

  • Fish Oil
  • EPA 
  • DHA
  • Cholesterol
  • Brain Function
  • Diabetes
  • Inflammation

Monounsaturated Fats

  • Avocados
  • Olives, Olive Oil
  • Nuts (almonds, macadamia nuts, hazelnuts, pecans, cashews)
  • Almond butter

Polyunsaturated Fats

  • Walnuts
  • Sunflower, sesame, and pumpkin seeds, Flaxseed
  • Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
  • Soymilk and tofu

Trans Fats

  • Processed Foods
  • Baked goods
  • Crackers
  • Fast Food

2 Types of Unsaturated Oils

  1. Cold-pressed Oil – Olive Oil, Peanut Oil and Sesame Oil
  2. ”Modern” processed oil (GMO with heat and toxic solvents) – soybean oil, sunflower oil, corn oil, canola oil, cottonseed oil and safflower oil

When Good Fats go Bad

  • Good fat can become rancid if heat, light, or oxygen damages it.
  • Polyunsaturated oils must be refrigerated.
  • Cooking at high heat with some unsaturated oils can damage the fat.
  • Discard oils, seeds, or nuts if they smell or taste bitter.

Top 5 things to know about FAT

  1. Eating fat makes you lean. –  The right fats can nourish your cells to utilize insulin better. Healthy fats also help to stop your cravings, curb your hunger and reset your hormones to help your body burn fat more efficiently.
  2. Sugar, not fat, makes you fat. –  Sugar spikes insulin – the fat fertilizer hormone laying the foundation for belly fat. Sugar also slows your metabolism and is addictive and makes you hungry (all the time!).  Fat speeds up metabolism cuts hunger and increases fat burning. 
  3. Dietary fat is very complex  –  Some fats are good and yes, some are bad. Remember that quality matters; that food is information.  
  4. We all need more omega 3 fats   99% of Americans are deficient in these health-crucial fats. We do not make Omega 3’s.  One way to include them in your diet is cold-water fish (salmon) eggs, and taking a quality, toxin-free omega 3 rich fish oil supplement.
  5. Your brain is made up of mostly fat – About 60 percent of your brain is fat, primarily as DHA, which your cells need to communicate. Quality Omega-3 fats improve cognition, memory and mood.  Research shows omega 3 deficiencies increase depression, anxiety,  Alzheimer’s and bipolar disorder.

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