Increase Healthy Fat Consumption with Hemp Seeds

Shelled hemp seeds
Photo by Evelyn Parham on Flickr

There is a lot of information out there when it comes to dietary fat -- good fat, bad fat, limit here, increase there -- it can be enough to make your head spin. To put it simply, eat the smallest amount of saturated fat and eat more healthy fats instead -- like hemp seeds.

Hemp seeds have a very light flavor, almost unnoticeable and are great to add into salads, giving it a little more heft. They can also be added into baked goods, shakes or yogurt.

Here are some things that I really like about hemp seeds:

• They have a 3:1 omega 6 to omega 3 fatty acids ratio (most other nuts/seeds have a higher omega 6 content which most Americans already get plenty of through animal fat)
• They are a complete protein containing all essential amino acids
• They are high in fiber
• They are a good source of trace minerals and phytosterols (known to help lower cholesterol)

According to the American Heart Association, healthy fats from nuts, seeds, fish and plant oils may help lower cholesterol when used in place of saturated fats.

Though we often hear about how bad saturated fat is, remembering why it's so bad and how prevalent it is, can be forgotten sometimes -- so let's review.

Saturated Fat

Over consumption of saturated fats are most damaging to your health resulting in heart disease, atherosclerosis and increased risk of heart attack. Most people get too much saturated fat in their diets from animal products such as beef, pork, poultry fat, butter, cream, milk and cheese -- to name a few.

The AHA recommends limiting total fat for the day to 25-35% of total calories and saturated fat should be less than 7% of total calories.

So what does this look like? Take someone who consumes 1500 calories for the day:

• Total fat for the day: 375-525 fat calories which is 42g-58g 
• Total saturated fat for the day: 105 saturated fat calories which is 12g

Looking at those numbers it seems like a lot, right? But if you start to look at how much fat is in food, you'll be surprised. 

I recently saw a tweet from Eat This Not That calling out On the Border's Dos XX Fish Tacos for being high in fat. After reviewing their menu, one variation of that meal has 121g of total fat, 28g being saturated fat. That is horrifying.

This just goes to show how important it is to pay attention to what is in the food you're eating.

One serving of hemp seeds is usually about 3 tablespoons consisting of 13g total fat, 1.5 of that being saturated fat.

Next time you're dining out, think about what is really in your food. If you know where you're going to eat beforehand, take a look at their online menu and nutrition data and choose something that is friendly to your waistline and health.

A better option would be to make your own food and limit dining out to an absolute minimum. If you're looking for an easy way to reduce bad fat and incorporate good fat into your diet, try to swapping a typical lunch for a large salad and sprinkle some hemp seeds on that -- super easy. Remember, small changes add up. 

31 Days of Weight Loss Tips: Day 4 Avoid Sugar

Photo by Mykl Roventine on Flickr

It's amazing how something so sweet can be so bad for you.

Sugar comes in many forms, almost all of them unnecessary and easy for the body to turn into fat. The carbohydrates we eat break down into a form of sugar called glucose, which is the energy source for cell function. If there is too much sugar in the system, the body is very efficient at storing it as fat. And consuming too much sugar is easy to do.

Some examples of the different forms of sugar are: table sugar, brown sugar, raw sugar, turbinado sugar, organic sugar, agave syrup, honey, dextrose, glucose, fructose, sucrose, corn syrup and high fructose corn syrup. Though some types are worse than others -- perhaps none worse than high fructose corn syrup. The bottom line is that overconsumption will lead to bodyfat. And if you're trying to lose weight, it should be avoided altogether, with the exception of the sugar found in fruit.

Fruit contains fructose, but it is full of fiber, vitamins, minerals, enzymes and phytonutrients, all of which help to slow the uptake of sugar into the bloodstream. The reduced rate of absorption means the sugar in fruit does not have the same effect on the body as the other sugars, meaning you're less likely to turn this sugar into fat. For example, bananas and banana nut muffins both contain fructose, but I've never seen anyone who became overweight from eating too many bananas.

Since sugar is in just about all processed and packaged foods, it is important to pay close attention to the nutrition labels and ingredient lists. Avoid products that contain sugar in any of its forms. This includes items like soda, juice, yogurt, health bars, flavored water, and condiments such as ketchup, salad dressing and barbecue sauce.

When foods with a high amount of sugar are eaten, they create a surge of energy followed by a crash. People who regularly consume too much sugar probably don't even notice this anymore, making a bad physiological situation even worse.

The surge-and-crash cycle leads to a hypoglycemic, or low blood sugar, state. In this state, the body craves more sugary foods, perpetuating an endless cycle of ups and downs that promotes fat storage in the body.

Resources:
Klatz, R., Goldman, R. The Official Anti-aging Revolution, 2007
Mercola

31 Days of Weight Loss Tips: Day 3 Increase Water

Here's an easy one: If you want to be fit, don't be thirsty.

Water makes up more than half of the human body and an adequate supply is vital. Throughout the day our bodies continuously use water for any number of purposes, from brain, liver, kidney and cellular functions -- and everything in between. This is why replenishing water to our system is so important.

Without a sufficient water supply, our bodies cannot function optimally.

Here a few things to keep in mind as you sip your next glass of water (I like mine with lemon wedges):

• helps speed up metabolism
• helps transport micro- and macro-nutrients to cells
• helps suppress appetite
• reduces fat deposits in body
• helps dissolve waste particles (an impacted colon can add several pounds of weight)
• reduces water retention (dehydration causes the body to hold onto water, increasing weight)

Resources:
Tucson Medical and WebMD

31 Days of Weight Loss Tips: Day 2 Never Skip Meals

Skipping meals is a bad idea if you want to be fit.

If you go too long between meals your body is more likely to store fat. If you eat regularly throughout the day, your body will burn calories more efficiently.  

Maintaining an even blood sugar level is a key element to losing weight and staying lean. Doing this will prevent the insulin spikes that lead to fat gain.

When we skip meals, our blood sugar dips to a low level and when we do finally eat, blood sugar and insulin levels skyrocket, creating an environment where it's easy to store fat. 

Insulin is the regulator that prevents our blood sugar levels from getting too high, and causing health problems. When insulin goes into the bloodstream, it helps cells absorb glucose to use as fuel and keep blood sugar at a safe level.

When blood sugar levels rise drastically, as is likely to occur when we eat after having skipped meals, the body releases a large quantity of insulin to reduce blood sugar levels. Excess glucose that cannot be used immediately as energy or used by other cells, is stored as fat.

Resources:
National Institutes of Health & How Stuff Works/Science

TrainerTiff: Are You Eating Enough Fat?

On a low-fat diet? Fat avoiders beware: Fat is not the enemy. In fact, it is necessary.

We need fat in our diets because it supplies essential fatty acids to aid in growth and healthy skin. It also, helps us digest food and absorb vitamins.

Now, this doesn’t mean to go out and eat all the ice-cream and cheeseburgers you can get your hands on. That would be a little ridiculous, right?