Is Saturated fat killing you?

I am always amazed at how often the news that saturated fat is bad for us makes the headlines. Since the low carb, high protein diets were so popular for such a long time, it is still apparent that people are just as clueless as the media, however. Yes, saturated fat kills humans.
The latest research has been looking at how saturated fat may be affecting insulin functions, though, which again raise the risk of diabetes, cancer, ovarian disorders, and other health problems.

When high insulin levels become established, a host of other problems seem to develop. One problem is polycystic ovarian syndrome (PCOS), which can cause fertility problems, irregular menstrual cycles and skin problems. An estimated 6 to 10 percent of all women have PCOS. Other problems include an increased risk of some cancers and possibly increased cognitive problems similar to Alzheimer’s disease.

Surveys suggest that American adults consume on average about 12 percent of their calories from saturated fat. However, we should not be eating more than 10% of calories from saturated fat.

This target translates to 20 grams per day for the average adult, which you can calculate by adding grams of saturated fat listed on food labels. People who are smaller, less active, or trying to lose weight, would have an 18 g daily limit, while those with higher calorie needs could eat 24 or 25 g per day.

Cutting saturated fat from the current average to 10 percent would lower blood cholesterol by two to four percent. People whose blood cholesterol levels remain high even while meeting this goal may need to reduce their saturated fat intake even further, which would mean a maximum of 12 to 18 g per day. For most Americans, this just means cutting 5-10 grams from their daily food choices per day.

One of the simplest ways to do this is by cutting down the amount of red meat, or replacing more red meat servings with leaner choices of meat, or with seafood or skinless chicken. Watch the serving sizes; use the palm of your hand and never have a serving larger than that. Listen to the recording for other simple suggestions.

Test your Cholesterol IQ; http://www.msnbc.msn.com/id/3296208/

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Cut your calories without feeling hungry

With summer coming, many people are focusing more on how they can lose weight. This recent study out of Penn State just reinforces something that I’m always telling clients. Make small decreases and increase the nutrient density of your meals, and it will be easy to cut calories without feeling it!

The latest study looked at two strategies to help people decrease calories without feeling hungry.

They first served the study subjects what are considered ‘standard portions’ of food, which is definitely more than what they needed. As suspected, they found that when more food was available, people eat more. This is what happens when we eat out MUCH too often. How often do you eat more than you intended when you eat out??

The first strategy was that researchers cut the portion sizes by 25%. The second strategy involved not only dropping the calories 25%, but also increasing the energy density of the foods they were served. This resulted in a drop of 32% of their calories, which was 812 calories per day! This is a big decrease! By cutting these many calories, a person can easily start losing at least a pound a week! So, if you were to make these changes, today, May 15, in your own diet, by the middle of July you could possibly lose 14 pounds!! And, if you add exercise to the mix, not only will you have lost that weight, but the clothes will be falling off of you!

This is not just all theory. I have had several clients over the years who decide that enough is enough. They get serious about watching what they eat. Listen for tips on how to make this happen for you.

For information on how to increase nutrient density while cutting calories, click here for information on Volumetrics: http://volumetrics.bindun.net/

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Do you smoke or drink? Test earlier for colon cancer!

Colon cancer is the second-leading cause of cancer deaths after lung cancer, killing nearly 500,000 people annually. The general recommendation is to screen for colon cancer at 50 years old. Smokers and drinkers, however, have been found to contract the disease earlier. This means those who smoke and drink need to screen earlier. Don’t let a cancer that is entirely preventable get you!

For more on the benefits of colon cancer screening, click here.

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Are you Raising Healthy Kids?

The latest study published in the British Medical Journal studied almost 6,000 kids, recruiting them at the age of 11-12 years and following them for 5 years. They tracked weight, height, and waist circumference, measuring them yearly. What they found was that the kids who were considered overweight or obese did not lose weight and the kids who were considered normal weight either remained the same or also began to increase in weight. The conclusion of this study was that if kids were overweight or obese by 11 years old, this could be the state of their health the rest of their lives.

Don’t let your kid become a statistic! Make sure the developing years are providing the foundation for a healthy life for your child. Hear suggestions Margie has to make sure your children are eating well and creating that healthy foundation.

To read the abstract in the journal, click here.
http://bmj.bmjjournals.com/cgi/content/abstract/bmj.38807.594792.AEv1?hrss=1

For more on how to help your kids live a happy, healthy life, check out these links:
http://www.healthykids.com/
http://www.healthybodyweight.com/home.html
http://kidshealth.org/kid/

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Breast cancer patients – lift weights!

Researchers recruited 86 women from the Minneapolis-St. Paul area in late 2001 and early 2002. Each of the women had completed successful treatment of breast cancer within the previous three years. The results showed a benefit to lifting weights. These women felt stronger and that they had more control over their bodies.

For more about breast cancer and your options, click here: http://www.cancer.org/docroot/LRN/LRN_0.asp

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