5 Fats That Don't Make You Fat

Mind Body Green

There are a lot of myths out there regarding nutrition. We are always eager to try the next health fad or new diet in hopes of dropping pounds and feeling great. One of the biggest misconceptions is that fat makes you fat. Our society is obsessed with low-fat and fat-free products thinking they are healthier. This simply is not true. The majority of foods that are labeled low-fat or fat-free are refined processed foods in which the fat has been replaced with more sugar. Not a good option. In fact, many fats are very healthy, essential to our wellbeing, and even promote weight loss.  Our body requires fat in order to function properly. Plus, many necessary vitamins, such as A, D, E, and K are fat-soluble, meaning the only way your body can absorb them is in the presence of fat. 

Here are a few types of good fats that are great to incorporate into your diet. Not only will you feel better, but you will be less hungry, and your body won’t feel deprived. 

 

Nuts

Nuts are very diet-friendly and are loaded with a ton of amazing nutrients, healthy fats, and protein. Nuts are one of the best sources of alpha-lenolenic acid, a type of heart-healthy omega-3. Omega-3s offer numerous health benefits from lowering cholesterol to disease prevention. They are also rich in L-arginine, an amino acid that has been shown to boost immune function, promote wound healing, improve blood vessel function, and help manage cardiovascular disease. Additionally, nuts contain soluble fiber and Vitamin E. Fiber helps lower cholesterol and glucose levels while Vitamin E is a powerful antioxidant. Vitamin E is essential for proper immune function, healthy skin, and DNA repair.

 

Some of my favorites are almonds, walnuts, and brazil nuts. Try them in smoothies, nutrition bars, salads, trail mix, or alone. Nut butters are another delicious way to enjoy this nutrient-dense food.

Avocados

Avocados are fantastic fruits with tons of nutritional benefits. They are an excellent source of glutathione, a powerful antioxidant that helps cleanse and protect your body by detoxifying, removing heavy metals, and fighting free radicals. Glutathione helps maintain a healthy immune system and slows the aging process. Avocados are rich in folate, which has been shown to decrease the incidence of heart disease and stroke. They are also the best fruit source of Vitamin E, which protects against many diseases and helps maintain overall health. 

 

Not only are avocados packed with nutrients, but studies have shown that certain nutrients are absorbed better when eaten with an avocado. Enjoy an avocado on a sandwich, in a salad, blended into a smoothie.

Coconut Oil

Coconut products offer an array of health benefits, and coconut oil is a great oil to use for cooking, or it can be added to smoothies, oatmeal, and other dishes. Coconut oil offers antimicrobial, antibacterial and anti-cancer properties. It improves digestion, nutrient absorption and intestinal health. It provides cardiovascular benefits and helps manage Type 2 Diabetes. Coconut oil promotes kidney and liver health and supports the immune system. It also benefits metabolism, energy, and weight management. 

 

Coconut oil had a bad reputation for a while primarily because it is composed of saturated fat, which we are told to stay away from. However, the saturated fat in coconut oil is different from that in animal products. The fatty acids in coconut oil are medium-chain triglycerides, which are easily metabolized and used as energy by the body. Research suggests that these fatty acids may boost your metabolism, promote weight loss, and increase HDL, the good, protective cholesterol in your body.

Olive Oil

Olive oil is such a healthy oil to use when sautéing, baking, and making salad dressing. This fantastic oil is rich in monounsaturated fat and antioxidants such as chlorophyll, carotenoids, and vitamin E.  

 

Olive oil is great for reducing blood pressure, cancer prevention, managing diabetes, and lessening the severity of asthma and arthritis. In fact, including olive oil in your diet can help you maintain a lower, healthy weight.

Seeds

Seeds, like nuts, contain a number of heart healthy properties. They offer beneficial fiber, omega-3 fatty acids, and protein. Seeds are also packed with health-promoting minerals such as magnesium, selenium, and zinc. 

 

Some great seeds to include in your diet are flax seeds, chia seeds, pumpkin seeds, and sunflower seeds. Chia seeds, in particular, are considered a superfood due to their extremely high nutrient profile. They are super rich in omega-3s, even more than flax seeds. Plus, they are loaded with powerful antioxidants, fiber, magnesium, phosphorous, manganese, copper, iron, and zinc. Seeds can be enjoyed many ways. They are great in smoothies, baked goods, nutrition bars, salads, trail mix, yogurt, and other foods. 

I would love to hear from you. What are some of your favorite foods that provide healthy fat?

 

Source:  Mind Body Green

7-Day Melt My Muffin Top Challenge

If you’re like most women, the only place you want to see a muffin top is in your favorite corner bakery. Unfortunately, when holiday-season indulgences start to spill into spring or summer, you may start to realize that the baked goods section has relocated itself into your full-length mirror. Ready to put that muffin back where it belongs?! Our 7-Day Melt My Muffin Top Challenge will help you jumpstart a fitness routine that will get you back into your cutest summer duds while the days are still long.

7-Day Melt My Muffin Top Challenge:

To see the greatest results, combine the following exercises with a regular cardiovascular routine and a clean-eating plan.

Be sure to check out the videos below to ensure that you are using proper form with each exercise.

Day 1:

Side Bends- 3 sets of 12-15 per side

Lying Hip Twists- 3 sets of 30 (Alternating Sides)

Plank Pose- 3 sets of 30-60 seconds

Day 2:

Weighted Twists- 3 sets of 30 (Alternating Sides)

Bicycle Crunches- 3 sets of 30 (Alternating Sides)

Side Plank Pose- 2 sets of 30-60 seconds per side

Day 3:

Jack Knife- 3 sets of 12-15

Side Bends- 3 sets of 12-15 per side

Plank Pose- 3 sets of 30-60 seconds

Day 4:

Grasshopper Push-Ups- 3 sets of 10 (Alternating Sides)

Standing Twists- 3 sets of 30 (Alternating Sides)

Side Plank Pose- 2 sets of 30-60 seconds per side

Day 5:

Side Bends- 3 sets of 12-15 per side

Bicycle Crunches- 3 sets of 30 (Alternating Sides)

Plank Pose- 3 sets of 30-60 seconds

Day 6:

Weighted Twists- 3 sets of 30 (Alternating Sides)

Lying Hip Twists- 3 sets of 30 (Alternating Sides)

Jack Knife- 3 sets of 12-15

Day 7:

Grasshopper Push-Ups- 3 sets of 10 (Alternating Sides)

Standing Twists- 3 sets of 30 (Alternating Sides)

Side Plank Pose- 2 sets of 30-60 seconds per side

 

Source: Skinny Ms

5 Reasons You’re Not Losing Belly Fat

Have you been exercising and eating healthily, yet you still can’t seem to lose that unwanted belly fat? This can be so frustrating! While you might believe that there’s not much more about your lifestyle that you can change, these belly fat loss tips could be the secret! Check out these five common issues that can lead to excess belly fat, and then change them! Implement these changes into your daily life and you’ll make your way to a flat belly before you know it!

1. You’re not doing the right kind of exercise.
A common misconception about losing belly fat is that you should be incorporating a high amount of cardio and ab exercises. The truth is that you can do 1000 crunches per day and you”ll still have unwanted belly fat! Add weight training activities to your workouts at least three days per week. Focus on full body routines that have you working all of your large muscle groups so that you can burn the most calories possible. Try some of these workouts to amp up your current exercise routine and watch your belly shrink!

2. Salt.
That bloated feeling after eating something salty isn’t just in your head. That puffy feeling comes from the excess salt in your diet causing water from your bloodstream to move towards your skin, making you look and feel bloated. Debloat for good by reducing the amount of sodium in your diet. Maybe you don’t shake the salt shaker over your meals, but you should still check your ingredient lists on the back of your food! 90% of Americans consume more than the recommended intake of salt daily, so keep an eye on it!

3.  Catch more Zzz’s.
The less sleep you get, the more weight you’re likely to gain. Isn’t that unfortunate? Too little sleep can cause an increase in a hormone that increases your appetite, so you’re eating even if your body doesn’t need it. Try to get at least 7.5 hours of sleep each night. Your body may need even more than that. On one weekend morning, don’t set an alarm and see how many hours you sleep until your body naturally wakes up. Now aim for that number during the week!

4. You are what you eat.
To put it simply, you need to burn more calories than you consume in order to lose belly fat. To lose one pound you need a deficit of 3500 calories. It’s safest to lost one to two pounds each week. The best way to do this? Clean eating. Abs are made in the kitchen!

5.  Going long periods without eating.
Are you a breakfast eater? A snacker? You will be now! Eating frequent, small meals throughout the day is one of the best ways to keep your metabolism revving and your body burning calories. Aim for three meals and two snacks every day. Check out our list of snacks to keep you fueled all day long!
 

Source: Skinny MS

The Truth About Belly Fat

Surprise: Everyone has some belly fat, even people who have flat abs.

That's normal. But too much belly fat can affect your health in a way that other fat doesn't.

Some of your fat is right under your skin. Other fat is deeper inside, around your heart, lungs, liver, and other organs.

It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.

WebMD

Deep Belly Fat

You need some visceral fat. It provides cushioning around your organs.

But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.

The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

If you gain too much weight, your body starts to store your fat in unusual places. With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

How Much Belly Fat Do You Have?

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check.  Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level.

For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man. Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."

Thin People Have It, Too

Even if you're thin, you can still have too much visceral fat. How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.  

Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were  more likely to have too much visceral fat.

The key is to be active, no matter what size you are.

4 Steps for Beating Belly Fat

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

1. Exercise:  

Vigorous exercise trims all your fat, including visceral fat.

Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.  

To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week.

Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective, says Duke researcher Cris Slentz, PhD.

Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym,” Hairston says. If you are not active now, it's a good idea to check with your health care provider before starting a new fitness program.

2. Diet:  

There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- build up less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

“Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time,” Hairston says.

3. Sleep:  

Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.

4. Stress:  

Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.

“If you could only afford the time to do one of these things," Shively says, "exercise probably has the most immediate benefits, because it gets at both obesity and stress.”

Source: WebMD

The Truth About Carbs And Weight Loss....

....Use Whole Grain Carbs!

Carbohydrates are a food group that so many people love, yet most diets today discourage us from eating them. But, if we just switch our thinking a bit, and start using whole grains in our meals the benefits are huge.

Carbohydrates & Insulin
Now we all know that one of the main keys to losing weight is to expend more calories than we consume, however an important secret for long term fat and weight loss is to control the hormone Insulin. Insulin release is consistent with the amount and/or type of carbohydrates we consume. If you want to lose weight and quickly you need to stay away from the bad carbs.

“BAD” Carbs including those such as white bread, chips, snacks and other baked or fried foods that have been mechanically processed. These carbs are bad for you because during processing, much or all of the dietary fiber is removed from them, and your body cannot process them with efficiency.

“GOOD” Carbs are the carbs we should focus on eating. They come in more natural forms such as whole grain wheat bread, fruit like strawberries and peaches, and vegetables such as carrots, green beans or squash.

Insulin will cause our body to store fat and can keep stored bodyfat from being utilized as energy. Additionally, insulin will cause unwanted weight gain and water retention. However, if we control insulin with a low carbohydrate (and GOOD Carb) healthy eating plan, we can also control our weight and levels of body fat. 
 
A quick solution to this issue is to avoid carbohydrates (especially bad ones) before your workout, so that you’ve flipped on the fat-burning switch. After your workout, eat a balanced meal with good carbs or plenty of protein to stop your body from burning muscle along with fat.

Carbohydrates & Fiber
Carbohydrates in food provide your body with energy, and whole grain sources of carbohydrates contain more fiber. Fiber in foods take your body longer to digest, allowing for a slower release of energy. The slow digestion also helps with appetite control for weight management. Also, eating Whole Grains before Physical Activity will double the fat burning effects.

Adding Good Carbohydrates
For optimal health, get your grains intact from foods such as whole wheat bread, brown rice, whole grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur. Not only will these foods help protect you against a range of chronic diseases, they can also please your palate and your eyes.

Here are some suggestions for adding more good carbohydrates to your diet:

Start Your Day With Whole Grains. If you’re partial to hot cereals, eat oatmeal. If you’re a cold cereal person, look for ones that list whole wheat, whole oats, or other whole grains first on the ingredient list, but be sure to use soy milk with your cereal or eat it dry. You can also start the day off with a whole wheat toast.

Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed.
 
Use Potatoes Less Often. Instead, try brown rice with your dinner.
 
Definitely Start Using Whole Wheat Pasta. Whole Grains are much better for us than White versions. If the whole grain products are too chewy for you, look for those that are made with half whole-wheat flour and half white flour.

Bring on the Beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.

Now one major rule in Trophology is never mix a Protein and a Carbohydrate. But you can “Bend” that rule a bit when using Whole Grains with White Meats. This is still NOT an ideal combination for fast digestion, but if you follow a few easy steps in preparing a meal, you can definitely get away with it!

Because Whole Grains are full of fiber, and White Meats are made up of different enzymes then Red Meats, you can use chicken, turkey, & fish with your Whole Grain pastas and breads. Just remember to use smaller amounts of the meat, and incorporate some Superfoods such as Spinach, Cabbage or Broccoli (High Fiber Veggies) to help flush them out of your system. And if you end your day with a nice portion of Yogurt that will help aid the rapid digestion as well.

Learning The Differences In Grains:
Grains, especially the Whole Grains, are an essential part of a healthy diet. They are a good sources of complex carbohydrates as well as some key vitamins and minerals. Grains are also naturally low in fat, and they’ve been linked to a lower risk of heart disease, diabetes, certain cancers and other health problems. The 2010 Dietary Guidelines for Americans recommends that at least half of all the grains you eat are whole grains.

Types of Grains:
Also called cereals, grains and whole grains are the seeds of grasses grown for food, and they come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.

Whole Grains are unrefined grains that haven’t had their bran and germ removed by milling. Whole grains are better sources of fiber and other important nutrients, like selenium, potassium and magnesium. You can also get Whole Grains in other foods such as, brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.

Refined Grains are milled, which strips out both the bran and germ, giving them a finer texture and extends their shelf life. The refining process also removes many nutrients, including fiber. Refined grains include white flour, white rice, white bread and degermed cornflower. Many breads, cereals, crackers, desserts and pastries are made with refined grains, too.

 
Enriched Grains means that some of the nutrients lost during processing are put back in. Some enriched grains are grains that have lost B vitamins added back in — but not the lost fiber. Fortifying means adding in nutrients that do not occur naturally in the food. Most refined grains are enriched, and are fortified with other vitamins and minerals, such as folic acid and iron.

Refined Grains vs. Whole Grains Graphic

Are You Ready To Be Belly Fat Free?

Image courtesy of marin at FreeDigitalPhotos.net

Do you wish that you were belly fat free so that when you put on your swimsuit nobody would see the belly fat around your middle? Do you see a lumpy, bumpy silhouette when you put on a new dress? When you look in the mirror, do you see a spare tire hanging over your belt? If this sounds familiar, you may be thinking, "I need to lose my belly".

If you feel that you are ready to take actions to be belly fat free, you need to ask yourself a few questions. Why do you want to lose that excess stomach fat? Is it because you want to wear a new swimsuit this summer? Is it to make you look better in your clothes? Is it because of the potential risks to your health?

The First Steps To Losing Your Belly.
Your first steps are to collect as much information and details as possible so that you can make a plan. There are many places where you can find this information including books, weight loss centres and online. Once you have all the information that you can find, you need to decide what belly fat diet or exercise routine will be right for you. Set yourself some realistic objectives which include how much you would like to lose in inches or pounds, how you will do it and when you will achieve your goal.
Now it's time to put your plan into action. This is the hardest part of your journey to be belly fat free. You'll need to arrange your life so that you can begin losing weight right away. That means you may need to make sure you have specific foods in your house and specific foods out of your house. Arrange your schedule so you can get some regular exercise as well as enough sleep each night, and has a little stress in your life as possible.

Be Consistent.
After sticking to your new plan, you will find that you'll achieve your objectives. Now you have another important step to make. And that is maintaining your success. Your plan has be something that you can stick with if you want to be belly fat free in the future. If you return to your old habits, that stomach fat will find its way back to your midsection.

When you're ready to lose the fat around your stomach you need to take action. Once you've achieved your goals it's time to maintain them. You can have the body you've always wanted with these two simple steps.

Article Source: http://EzineArticles.com/?expert=Jon_Allo