Fat - food for thought

Fats - we need you more than ever!

Here is something I found regarding fats, I can not say I agree with it all, I actually cut out the part about saturated fats as i did not agree at all with it. Personally, I cook with coconut oil and organic butter. I use pure extra virgin olive oil with very low heat or raw on salads and stuff like that. An avocado a day keeps the Dr at bay. Fish, fish oil, krill oil, hemp and flax oil seem to have great benefits. I eat tons of nuts and seeds, a good variety will ensure ample amounts of quality nutrients. I eat them by the handful and refuse to count 9 almonds to fit in the zone, it's just a personal choice. If I was stepping onto a bodybuilding stage, I know paying attention to my caloric intake would be imperative, but since my goals entail running through brick walls and lifting heavy objects for fun, I only count in kilos and pounds, not grams. I am not too concerned with saturated fats, they get a bad rap. It is actually a fact that bacon cures cancer. And if you wrap bacon in bacon, you will actually win the lottery and go straight to heaven with 12 virgins eagerly awaiting your arrival when your time is up. Here is a link to another fat article worth reading. Now go get your fat on...

All fats are NOT created equal.

It's an interesting title, but are there really such things as "good" fats? Seems as though all we ever hear about is how bad fats are for you. But there are differences in fats. There are fats that your body actually needs for energy, heart health, essential fatty acids and to transport vitamins throughout your body.

So, here's the simple truth about fats:

The "Good" Fats

The good fats are the unsaturated fats - monounsaturated and polyunsaturated fats.

Monounsaturated fats lower the risk of heart disease. They also lower total cholesterol and "bad" (LDL) cholesterol and increase "good" (HDL) cholesterol.

Foods that are high in monounsaturated fats include nuts (walnuts, Brazil nuts, almonds, hazel nuts, peanuts and pistachio nuts), olive oil, olives, avocados, sesame seeds and pumpkin seeds.

Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Omega-3 fatty acids, which protect the brain and nervous system, bolster heart health and prevent certain types of cancer, Alzheimer's disease and diabetes, are included in this category.

Foods that are high in polyunsaturated fats include fish (salmon, trout, catfish, and mackerel), nuts, some vegetable oils (sunflower, safflower and corn), seeds, dark leafy greens and flaxseed.

The "Bad" Fats

The bad fats are trans fats - they raise total cholesterol and LDL cholesterol and clog your arteries, increasing your risk of heart disease.

Trans fats are the worst of the worst because they raise total cholesterol and LDL cholesterol and lower HDL cholesterol. They are produced when liquid vegetable fats are changed into solid fats. Many processed foods contain trans fats, including cookies, cakes, microwave popcorn, margarine, and the foods in many fast food restaurants.

Be smart about fats and stick with poly and monounsaturated fats. Read food labels, especially commercially processed foods, to avoid trans fats. Use reduced fat or fat-free products when cooking, whenever possible. Limit your intake of sweets, processed foods, fried foods and fast foods.

What's your take on fat?

Basic Nutrition Guidelines

I'm going to put some things out there, it's up to you to follow or not. Freedom of choice and self expression is a wonderful thing. First of all, throw out all the crap in your kitchen. If its not crap, good for you, eat it. Secondly, don't buy any more crap, that's it. Simple stuff, really.

In no particular order, avoid and eliminate the following as best you can...

-Food made with refined flour and corn products, such as bread, cookies, crackers, pasta, chips, cereal, cakes

-High fructose corn syrup, almost any drink other than water, salad dressings, ketchup, this crap is in so many items, watch closely

-Trans fats, margarine, vegetable oil, yes, that means Velveeta

-Artificial sweeteners, essentially anything that says sugar free or diet

-Commercial pasteurized dairy, as awesome as bovine growth hormone sounds, just say no. If you're not going to get down and drink it straight from the tit of a "clean cow", don't do it (figuratively speaking of course), avoid pasteurized milk, cream, yogurt, cottage cheese

-Commercial meat and fish, such as canned meat and fast food, eat grass fed and wild caught

-Soy, no more tofurkey burgers

-Sports and energy drinks, just drink water, and green tea sometimes

-Protein and energy bars, they are crap, yes, you hippie, even your Kashi bar

-Processed foods, prepackaged meals, instant anything, rice cakes, pop tarts

I know, I hate being told what I can't do also. So here's some things you should do. Eat 17 colors a day. This ensures you are getting a wide range of micronutrients. Don't get too literal here, just be sure to get a wide range of real food in you. Think nutrient dense and calorie light. Every meal should contain all the macronutrients to maximize your hormonal response. Eat a quality protein, fat, and carbohydrate source with every meal. Put the emphasis on quality and you won't have to worry much about the quantity. Obviously there is an optimal amount per individual based on needs, levels of abilities, and even time (pre and post workout). Eat a little extra carbs after you train hard, like a potato. Some good choices of proteins to consider are beef, chicken, turkey, fish, eggs, venison, and lamb. Good fats are olives and olive oil, coconut oil, avocados and a variety of nuts and seeds. Great carbs sources are green leafy vegetables like spinach, kale, broccoli, asparagus, collards and mustard greens. Vibrant berries are tremendous, such as blueberries, blackberries, raspberries, strawberries, cranberries and even cherries. Eat a wide variety of fruits and vegetables. Your higher carb foods will include sweet potatoes, brown and wild rice varieties, gluten free brown rice pasta, black, red and pinto beans, steel cut oats, raw honey and pure maple syrup. Use lots of fresh herbs and spices, such as basil, thyme, oregano, cilantro, cinnamon, cayenne, turmeric, curry, ground cloves, ginger, paprika, chili, parsley and pepper. I do recommend "cheating" as a strategy to optimize fat loss. Every 4-6 days have a meal or three with lots more carbs and fats than usual. It shakes the body up and keeps it primed to achieve the things we're after here. In this case, cheating is good and recommended, not only for our bodies, but our minds as well. Now I'm not recommending Taco Bell and Hardees all day, but utilizing this principle will enhance the desired effect.

A sample day meal plan:

Breakfast:

1 teaspoon coconut oil

5 free range eggs

1/2 cup fresh salsa (tomatoes, red onion, cilantro, orange pepper, pineapple, black beans)

1/4-1/2 cup steel cut oats with a little honey and lots of cinnamon

Snack:

Fresh berries

Non pasteurized cottage cheese with cinnamon

Raw almonds

mix all together if you want, I do

Lunch:

Curried grilled chicken

Bowl of spinach, garlic and onion, lemon juice, olive oil

Wild rice or sweet potato

Avocado

Snack:

Jerky

Bell pepper

Brazil nuts

Dinner:

Salad with homemade Olive oil & vinegar dressing

Grilled fish, seasoned to taste

Lots of vegetables, no starch or high carb

Snack:

A few ounces of turkey

Nuts/seeds

Bite of DARK chocolate :)

Add lots of krill oil/fish oil to your routine if you're not already. A good rule of thumb is to start low, and keep adding a pill or so every now and then until your stool gets a little runny, then back off a bit and that is the right amount for you. Never mind the dosage recommendation on the bottle. This is just my opinion and I am not a doctor, so exercise free will when making decisions and don't blame anyone except yourself for your actions, as I didn't force you to do anything.

Take it as you want it, but this is a decent plan to follow. Post questions and comments below. I'm sure I neglected several key aspects, but it will all come out over time.