Don't Fear the Fat!

If common knowledge has ever gotten anything wrong, it is on the subject of  fat; specifically the saturated kind, which has been demonized for years. Initially, this was a tough one for me. I lost count of the internal debates I had with myself during the course of my acceptance of high fat in my diet.
We have been "taught" for so long that the plethora of low fat options offered to us are the healthy choices. This message is presented so strongly that they even make 'fat-free' fat. (Refer to the peanut butter shelves and margarine selections at the store)
The standard American diet gravitates us right to low-fat, high-carb choices. The United States Department of Agriculture (USDA) has had years of government endorsed food pyramids, and now, the new My Plate, suggesting what and how we should eat.
Fortunately, they are just suggestions, and often not well researched suggestions. It just seems to me that USDA and the American Dairy Association have a pretty vested interest in marketing the benefits of grains and dairy, so their opinions on what we should and should not eat mean pretty much nothing to me.
What nobody mentions is that the high carbohydrate, sugar filled alternatives placed in front of us are not the optimal source of fuel the human body. (Check out my previous entry Sugar High for more details on this). Something else that seems to get overlooked, are the cheap chemical fillers used to put flavor back into the products. (I use the term "product" in favor of the extended "food like substance.")
In hindsight, I am not sure what my hangup was. I was basically getting permission to add extra butter to everything and eat bacon whenever I wanted...and I was hesitating?!?! I have yet to meet a person who can complain about more butter or bacon.
I have digressed. Let me reiterate; low-fat does NOT equal health food. Low-fat equals things like chemical alterations, fake flavor, pseudo sugars and the ever-evil high fructose corn syrup.
I want to address what you may be thinking...perhaps something like "eating fat will make me fat" or that "saturated fat will clog my arteries." While this may seem logical, the reality is that fats only turn to fat in the body in the presence of carbohydrates. Fat also isn't water soluble. A quick Google search tells us that our blood is over 80% water, so the suggestion that saturated fat can enter and clog arteries begins to make less sense. Let's take a quick look at some details:

Saturation: one method used to classify fatty acids. We have saturated fatty acids, monounsaturated fatty acids, and polyunsaturated fatty acids.

• Saturated fat is made solely of saturated fatty acids (SFAs), meaning that all of its bonds are filled. There are no open holes, it is fully saturated, which means nothing foreign can get in and cause it to spoil. This makes the fat resistant to high heat, gives it a long shelf life, is solid at room temperature, and is compatible with and essential to many functions in the human body. Half of human cell membrane structure is made of saturated fat, and it is used by the body as a source of energy. (Sisson, 2009). Your body actually converts and stores excess carbohydrates as saturated fat for later use; humans are fat burners by default.
• Monounsaturated fats have just one (mono, single, solo) double-bond in their fatty acid chain. These are generally accepted in conventional wisdom as a heart healthy fat, often containing many vitamins and minerals, and have been linked to improving blood-cholesterol levels. The one double-bond makes this fat liquid at room temperature, becoming more solid when chilled. More double bonds equals more fluidity to the fat (Sisson, 2008).
• This leads me to polyunsaturated fats. As you may have guessed, polyunsaturated fats have more than one double-bond in their fatty acid chain. These pretty much remain in liquid form, even when chilled. This volatile liquid form makes them unstable, particularly when heated, which will actually make the fat go rancid (Sisson, 2008). This was great information for me, as I had been cooking with olive oil for years thinking I was making a healthy choice. 
• Trans fat rules the bad fats. Trans fats are unsaturated fats that have been through a hydrogenation process; meaning the oils have had hydrogen atoms added to them to make them thicker at room temperature. (think margarine and shortening) A seemingly simple process that may have began with good intentions, but unfortunately, this man-made operation unleashes havoc in our bodies.

We could spend paragraphs picking apart good and bad fat sources, so in an effort to not bore you, check out this link for a good guide to fats. In the meantime, do yourself a favor and get rid of all the vegetable and seed oils in your cupboard, and if you see anything that contains the word "hydrogenated" on the label, run as far away as possible.

A lot of conventional wisdom and basic assumptions will tell us that glucose (which comes from carbohydrates) is the preferred source of energy for the body; but the body can only hold so much glucose for energy, before it begins to store it as body fat. The liver (and other glucose burning organs) can only hold about a days worth of glycogen for energy use. The muscles can store enough to fuel about 90 minutes of reasonably intense physical activity (Sisson, 2011). 

I feel it may be important to state at this point that I am not afraid of carbohydrates. I do take into consideration that some people might run better off of carbohydrates. Personally, I notice a difference in my athletic performance and energy if I have a higher carb intake. Depending on my activity level, I tend to feel better when I eat more sweet potatoes, squash or bananas. I just try to pay attention to my body and choose smart carbs to fuel my more intense workouts. This leads me to another major problem with conventional carb intake; The cheapest and most available sources of carbohydrates are from processed grains and sugar. Educating yourself and making smart choices really does make all the difference. 

In his 2011 blog posting (referenced below), Mark Sisson referred to the Carb Paradigm as "an unsustainable and ridiculous literal and figurative treadmill." As someone who used to run miles on this treadmill, I am inclined to agree. Sisson gives us excellent details in the aforementioned article, and I highly recommend giving it a read.
Now there are always exceptions to this. I am sure we all have that friend or relative who can eat whatever they want and don't seem to gain a pound. Does this make them healthy? Does this mean they are running in the most efficient way possible? It just seems to me that this "Carb Paradigm" causes more problems that it does good. Of the three macronutrients, carbohydrates are the only one that humans can live without. As long as you are getting a good supply of fat and protein, you can lead a long and healthy life with little to no carbs in your diet. If you were to cut either fat or protein from your diet, you would end up getting sick and dying (Sisson). 
Thank you all for your time, please share any questions or comments. Your feedback is welcome and appreciated!

To conclude this post, I would like to share a brief list of some of my favorite fat/energy sources:

• Avocado - An excellent monounsaturated fat source, these are one of my go-to favorites. Avocados are a very healthy fat source, loaded with vitamins, mineral, and antioxidants. I also find them a very filling compliment to bacon, eggs, salads and burgers.
• Coconut and Coconut Oil: Perhaps a future blog post on its own; This fairly unique fat source is a medium chain triglyceride, which essentially means that it is easily absorbed and put directly to use, energizing our bodies. This easily digested oil is my favorite to cook with, the milk is excellent in soups and dips, and shredded coconut meat makes a great snack.
• Animal meat: Comes in many forms, flavors, and with tons of other nutrients to boot. Humans need it, and thrive on it. Go grass fed on your beef, pasture raised on your chicken, and wild caught on your fish whenever possible. This will help to avoid harmful antibiotics and hormones.  
• Ghee: Clarified butter adds an excellent flavor to sautéed vegetables or fried eggs.
• Olive Oil: My favorite to drizzle on salads or on top of a bowl of soup. Just to reiterate, olive oil turns rancid easily if heated, so this is best used added to cold or cooked food.

Main Resource:


Sisson, Mark. Is Saturated Fat Healthy?(2009). / Why Fat, Not Carbs, Are the Preferred Fuel for the Human Body (2011). / The Definitive Guide to Fats (2008). Posted to Marks Daily Apple, Retrieved April 29, 2012

Guacamole Deviled Eggs

Tried these out for the first time today, make adjustments or additions to suit your own tastebuds. Let me know if you find any delicious modifications!

One dozen hard boiled eggs
2 Avocados
1-2 tsp cumin
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika (+ more for sprinkling on top)
1 tsp salt
1/2 tsp pepper
crushed red pepper - to taste
juice of 1/2 - 1 lemon

Cut eggs in half. Mix yolks with avocado and all other ingredients, whipping with fork until smooth. Fill egg halves and sprinkle with paprika.

The Meat of the Matter

After reading about a New York Times essay contest, I spent maybe 10 minutes trying to think of an angle I could use to write about why I think eating meat is ethical. This was their prompt..."Just tell us why it's ethical to eat meat." The rules specifically state not to talk about organic versus local, personal choice or preferences. A tough question, now made tougher, with a 600 word limit to boot.
Approximately 3 minutes into the thought process, I started wondering how I would finish the essay while staying within their "guidelines." Seven minutes in and I started to ask myself why I was even considering validating my eating habits to a panel of biased judges. At the 10 minute marker, I decided my thoughts on the matter would be better received if I just shared them with my own readers. So here it goes...

Why I Believe Eating Meat is Ethical

Ethics have always played a huge part in my life. I am personally ruled by my heart and try to live by what I feel is right and moral. Any movements outside of the principles of my conscience can send my whole life spinning out of control - awakening unnecessary anxiety and the ever-useless emotion of guilt.

I have considered that I actually apply ethical value to my dietary habits, albeit in a roundabout way. I am extremely passionate about health and nutrition; I place very high value my personal health, as well as the health and well-being of my loved ones. If I were to eat something that I know to be toxic or bad for me, it would be outside of my personal values and ethics. Therefore, eating something that I know to be good for me is well within my ethical standards.
I completely understand someone's ethical decision not to eat meat, and will get along fine with those who have made this choice, as long as they are not trying to tell me that it is the healthiest choice. In fact, I would probably be a vegetarian, if I thought that it was an even remotely healthy option for me. I absolutely hate the fact that an animal has to die in order for me to get valuable nutrients.
What upsets me even more is the way that over-farmed monocrops are destroying our land and topsoil. So many animals may have made their homes where that corn or soybean field now lies. What I truly hate is that we are depleting the environment of everything it has to offer, in order to produce more and more, faster and faster. It seems a very fine line to me. 
What further devastates me are the hormones, antibiotics and grains used to raise cattle in unhealthy and unsanitary conditions, in order to mass-produce conventional beef. 
Because of this, I choose to buy my meat from grass fed, humanely raised and slaughtered sources. I believe in working with the environment and following the natural order of things wherever possible. I I believe that the value of the nutrition in meat is worth some sacrifices. I will even go cliche` and call it the "circle of life." This is simply part of what I need in order to keep my mind and body in prime working condition. I want to be an active participant in this life and I want to enjoy my time on this earth as much as possible.
So is eating meat ethical? As long as I value my personal health and well-being, then it is the very core of ethics. Killing myself to save an animal is what seems unethical.

This really is just one of those tough questions there will never be a concrete answer for, as long as we are graced with freewill. I can only hope that we apply common sense and self-education to our choices. Please share any thoughts on this?

Thank you Mark Sisson, for the heads up on this, and the chance to be heard!

Not Milk?

Milk, and the dietary calcium so closely tied with it, is one of the many topics that we have had years of misinformation on. It also happens to be one of the subjects that gets me the most worked up. From a genetic standpoint, humans were simply not meant to consume the milk of another mammal. We are not just the only species that does this, we are the only ones that continue to consume milk after infancy. Yet, despite this consumption, we are also the only species with osteoperosis (Chestnut, p153). In fact, the United States has one of the highest rates of osteoporosis in the world. The US also has one of the highest intakes of calcium (Hartwig, 2012). I really hope the questions are forming in your head.
Not to undermine its importance; Calcium is very much involved with bone strength, but the truth behind maintaining strong bones depends on a lot more. The body likes to be balanced. We will return to this subject.
The problem with calcium consumption, especially in supplementation form, is that most if it isn't even absorbed by the bones. The calcium in conventionally sold milk, for example, is added to it in supplement form. It is not naturally found in the milk anymore because the cows are all grain fed. Grains don't just lack calcium, they actually block the absorption of calcium (Hartwig, 2012).
Humans are designed to get the calcium we need primarily from vegetables. The body has a hard time knowing what to do with it when it comes from the foreign sources that are often used in supplementations; and by foreign, I mean things like rocks, ground up chalk, and other various undigestible items (Chestnut, 2010).

Lets take a quick look at the homogenization/pasteurization process of milk. 

• Homogenization pushes the milk through a filter, breaking down the large fat molecules into smaller molecules, so that the cream doesn't separate to the top. This process may make it look more uniform and appealing, but is also makes it nearly impossible for the body to digest properly. These tiny, undigestible molecules bypass digestion, moving right into the stomach lining, entering the blood stream and risking calcifying/hardening of the arteries.
• Pasteurization heats the milk to a high temperature to kill off bacteria. This process may have had good intentions behind it, but the problem is that is also destroys the good bacteria, the natural vitamins and the enzymes necessary to absorb nutrients. Milk cartons say "Vitamin D fortified" for a reason...it has to be added back to the product. The calcium found in milk is in supplement form, also added back into the product. I say product because we can hardly call it milk after it undergoes these alterations. 

Does knowing all of this mean I will never consume dairy again? Of course not. I have learned that dairy is a major trigger to my allergies, and this is often enough of a reason for me to pass on it. But the truth is, I simply love good cheese too much not have some from time to time; not to mention a few family members who would probably haunt me from their graves if I never ate ice cream again. Making the decision to eat a bowl of ice cream usually means accepting the fact that I will probably spend the next 24 hours blowing my nose, and/or risking a possible acne flare-up. Deciding to eat dairy is a treat for me, much like a long night involving too much wine. It comes with consequences, and is not something I believe I need to be healthy.

We have returned to the balance the body seeks. Keeping bones strong and healthy involves balance. Too much calcium can be just as harmful, and your body will respond to this. We already touched on how calcium can enter into your bloodstream. Too much calcium runs this same risk. In turn, this affects normal kidney function, cause kidney stones and high blood pressure, and is linked to increased risk of heart disease and heart attacks (Hartwig 2012).

So what is all involved with keeping bones strong?

• Vitamin D3:  needed to aid in the absorption of calcium, and when absent, can lead to calcium deficiency and weakening of bones. Best way to get this? Sunlight! Since this can be scarce certain times of year, in various parts of the world, a good supplement is important.
• Vitamin C: increases absorption of calcium.
• Vitamin K: Helps keep other cells from breaking bones down, with links to helping keep calcium fixed in place.
• Magnesium: A mineral that helps improve bone mineral density. 60% of the magnesium in our bodies is found in the bones, right alongside calcium and phosphorous.
• Phosphorous: 85% of our bodies phosphorous is found in the bones, with over 50% making up our bone mineral mass.
• Exercise! Even just picking up something heavy on a regular basis helps build strong bones. Our bones respond to any stress put on them by building supportive substances to help better take on these loads. 
• Hormones and inflammatory condition also play a part. For example, when high blood sugar and cortisol are chronically elevated, the working rates of the cells involved with building and breaking down bones are affected. This in turn, accelerates the breakdown of bones.

It just seems to me that, while dairy may be a source of calcium, it is a pretty crappy source to get it from. I have learned to rely on my intake of protein and greens as, not just the optimal sources of calcium, but the best way to put it into and keep it in my body. A high protein diet has been shown to be very beneficial in the aforementioned balancing act. Protein keeps the amounts of calcium the body absorbs and excretes in check, as well as potentially increasing bone formation (Cordain, 2008).

Sources of calcium are everywhere, just keep it simple: leafy greens, nuts, seeds and fish. Make friends with spinach, kale, okra, garlic, broccoli and sweet potatoes. If you want it from meat sources, go for organ meats, bone broths, small fish and wild or canned salmon (with bones). Nuts like almonds, hazelnuts and walnuts also have calcium. Toss in a juicy steak, and your body will thank you.

For a more in depth look at the multiple reasons I believe dairy sucks, check out The Dairy Manifesto, or Paleo vs. Osteoporosis.

REFERENCES:


Chestnut, James L. The Wellness & Prevention Paradigm / James L Chestnut. Victoria, British Columbia, Canada: Wellness Practice-Global Self Health, 2011. Print


Chestnut, James L. The Myth of Calcium Supplementation and Dairy. Posted July 30, 2010 to: http://www.wellnessandprevention.com. Retrieved March 26, 2012.


Hartwig, Dallas and Melissa. What About Calcium? Posted Feb. 20, 2012 to: http://whole9life.com/2012/02/what-about-calcium/. Retrieved March 26, 2012.


Cordain, Loren. The Protein Debate: The Evolutionary Basis for the Therapeutic Effects of High Protein Diets. The Journal of Nutrition & Athletic Excellence, 2008.


OTHER INFORMATIVE LINKS:
http://www.westonaprice.org/know-your-fats/milk-homogenization-heart-disease
http://www.yourhealthupdates.com/homogenization-causes-artery-damage/

UPDATES AND DELAYS

Hello patient readers, 

I am grateful that I probably know all 5 of you, but I would like to apologize for how long it has been since my last post. The next installment will be up later today, and I appreciate your patience! Life does get in the way...thanks for sticking with me, and don't forget to ask questions, and let me know if there is anything you want me to look into!