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Tag Archives: omega 3

Don’t Fear the Fat!

Posted on February 08, 2016 by

fats banner

Fat is one of 6 nutrients essential to good health. (Water, Protein, Vitamins, Minerals and Carbohydrates are the others). We can’t live without them. Unfortunately, fats have been demonized in the past few decades. The public was encouraged to cut out or drastically cut back on fat. Our fat intake dropped from 40% of our diet to 34%. Yet, the fat reduction didn’t help with our weight problems and the obesity epidemic spiraled higher.

Fats are more calorie dense than carbohydrates and protein, but it’s not just the weight of the food that matters. What matters most is what the food does inside; how they break down and are used by our bodies. When the food industry removed fats from our food, the fat was replaced with sugar or other staches.  ALL carbohydrates break down into sugar. They are the reason why Americans continue to struggle with their weight. Fat is not the culprit, it’s the carbohydrates.

*Our bodies use 3 types of fats for fuel:
Monounsaturated: These are the healthier fats found in olive oil, nuts and avocados.
Polyunsaturated: Mostly healthy fats found in sunflower oil, flax seed oil, salmon, and grape seed oil.
Saturated: Found in butter and lard, less desirable for the diet.

*Other types of fats:
Cholesterol: It’s been given a bad rap but is essential for life and normal cellular function. The body manufactures 85% and the rest is found in foods we eat. The building blocks of cholesterol are CARBS! So, to reduce cholesterol you must reduce the amount of carbohydrates you consume.
Triglycerides: Essential for life, provides calories, and can be burned for energy. To reduce triglycerides, you must reduce carbohydrates.
Trans Fats: These are man-made fats designed to preserve the shelf life of food. There is a direct association between intake of trans fats and increased risk of heart attacks. They can be found in fried foods, baked goods, crackers, and vegetable shortening. Consuming even trivial amounts can cause damage.

*The GOOD fats:
EFA’s are polyunsaturated fats that are essential for life, but the body can’t produce them. These fats are not used much as fuel, but they are the lubricant that keeps the engine going. The American Heart Association recommends 1 gram a day, but we should ingest even more.
Omega 6: Easily available in food.
Omega 3: Found in tuna, sardines, almonds, and walnuts.

Insulin is a master hormone made by the pancreas that allows your body to use sugar from carbohydrates for energy or for storage. It helps to maintain normal blood sugar levels. Lipoprotein lipase is an enzyme needed to store fat in the cells. Insulin levels rise when we eat carbohydrates. It then turns on the lipoprotein lipase, which causes fat storage. Therefore, it’s not FAT that leads to fat storage, but CARBS! You can’t store fat unless your carbohydrate intake is high enough to release insulin.

Remember that fats are vital to good health! If you’re eating a fairly low-carb diet, you shouldn’t fear fat. Eating fat won’t make you fat. Everyone should consume more Omega-3 fatty acids and reduce carbohydrates. We sell EFA’s in our nutrition store here at The Center for Weight Loss Success. It’s your life. Make it a healthy one!

Sesame Crusted Salmon

Posted on September 05, 2014 by

Fine dining right at home!

Ingredients:                                                               

Sesame Crusted Salmon

Sesame Crusted Salmon                                                 

1 Tbls sesame oil

3 Tbls sesame seeds

½ pounds skinless salmon, cut into 4 filets

1 Tbls soy sauce

 

Directions

  1. Add sesame oil to large non-stick skillet over medium-high heat.
  2. Spread sesame seeds across surface of a plate and press one side of each fillet into them to coat. Transfer coated fillets to the hot skillet, placing them seed side down.
  3. Cook salmon until the sesame seed crust browns, about 3-4 minutes. Flip salmon and cook an additional minute before adding the soy sauce.
  4. Reduce heat to medium and cook salmon in soy sauce for 2-4 minutes or until a light pink color throughout. Serve with Wasabi or extra soy sauce. Serve with steamed vegetables and a salad.

Makes 4 servings

 

Nutrition Facts:

Calories 380

Total Fat 20g

Total Carbohydrates 2g

Dietary Fiber 1g

Protein 45g

Print Recipe Sesame Crusted Salmon

From The Good Carb Chef

Fat is Not the Enemy!

Posted on September 25, 2013 by

Are some fats okay?

Are some fats okay?

Nearly every week at CFWLS, I hear a couple of comments from people just like you.  In fact, perhaps these are/were familiar to you:

“I exercise every single day and I am not losing any weight!”

“I eat a very healthy low fat diet and yet, I seem to be gaining weight!”

The reason this occurs is usually a misunderstanding of how to balance your carbohydrate, protein and fat intake.  That’s the focus of this month’s newsletter and of course, there is much more to learn but that’s the joy of your weight loss journey.  Once you understand the concepts of these macronutrients and     balance them in your life, you will find yourself less hungry, losing weight and likely resolution of some underlying metabolic problems you have.

With regards to fat, I want you to understand that Fat is not the Enemy.  If I had to pick a primary “enemy” source with regards to food, it would be insulin which is controlled primarily by your sugar intake (all carbohydrates break down into sugar).   Thus, when I am out and someone says – “Look, I am going healthy – I bought no/low fat” I cringe.  If you compare labels for whatever the item is, you will find that the manufacturer has decreased the fat but increased the carbohydrate content.  If they didn’t, you likely wouldn’t eat it because it would not taste good.  Here are a few facts about fat: P Fat is the body’s preferred and most reliable form of energy, which is why we store excess energy as fat on our bodies.  If your body has less carbohydrate (sugar) as an immediate source of energy, it can     finally get to breaking down fat for energy (which = less fat).  P Fats help keep you feeling full (less hungry = a good thing).   P Eating a controlled carb diet with adequate protein and healthy fats like those found in salmon or avocados is the easiest way to inadvertently eat less without sacrificing satiety.  It also improves your ability to access stored body fat rather than lean body mass, which is helpful for fat loss and long term success (since your lean body mass is what drives your metabolism).

So…the next time you reach for the low-fat/no–fat options, you might want to think again.  More on these power foods in this newsletter and Weight Management University™.  See you at CFWLS – we are here to help!

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