How to Break Bad Eating Habits

How To Break Bad Eating Habits:-

Bad habits are made to be broken. Learn easy tricks to help you eat better every day.

How to Break Bad Eating Habits

If You’re a Serious Snacker

The fallout: You may end up overeating. A healthy snack or two between meals is fine. Snacks can keep blood sugar steady as well as allow you to rack up more servings of fruits and vegetables. “It’s when you snack in place of eating real meals that you’re more likely to lose track of how much you’re eating,” says Tara Gidus, R.D., an Orlando, Florida–based spokesperson for the American Dietetic Association. Of course, what you eat matters, too. Typical snack foods (chips, cookies, pretzels) aren’t that nutritious or satisfying, so it’s easy to overdo them.

The fix: To keep your energy up and hunger at bay, allow yourself two snacks a day of 100 to 300 calories each. “Rather than a cookie or a candy bar, opt for something that feels like real food―half of a small sandwich, whole-grain crackers with cheese, a handful of nuts, baby carrots with hummus, or yogurt sprinkled with cereal,” says Gidus. Click here for more low-calorie snacks.

If You’re a Mindless Muncher

The fallout: Television makes people particularly prone to spaced-out eating. In fact, “folks who eat while watching the tube take in 20 to 60 percent more than if they are focused on their food,” according to Brian Wansink, a professor of marketing at Cornell University and the author of Mindless Eating.

The fix: Figure out which situations trigger mindless eating for you, then consciously make an effort to eat only when you’re fully engaged. If you need a few snacks, set limits on what you’ll eat. Dole out a single serving before you sit down on the couch, or delay your snack until you can pay attention. Minimise damage by dipping into low-cal foods, such as cut vegetables, air-popped popcorn, rice crackers, and whole-grain cereal.

How to Break Bad Eating Habits

If You Eat Your Way Out of a Bad Mood

The fallout: It may be soothing in the moment, but feeding your fears and frustrations, instead of confronting them, can lead to a cycle of more bad moods as well as steady weight gain. Many people turn to carbohydrates, in particular, which produce tryptophan, a type of amino acid that is used by the brain to manufacture serotonin. “When the brain makes more serotonin, your mood improves, but only temporarily,” says Judith Wurtman, Ph.D., a coauthor of The Serotonin Power Diet.

The fix: Stop to think about what’s bothering you before reflexively open the cupboard. Then try a nonfood mood booster, such as taking a walk, seeing a movie, or calling a friend. “If nothing but carbs will do, get the serotonin boost without triggering a binge,” says Gidus. “Opt for a whole-grain treat so at least you get more fiber and less sugar.”

If You Eat Carefully All Week, Then Blow It on the Weekend

The fallout: It is possible to undo five days of good with regular weekend free-for-alls. In 2004, data from the National Weight Control Registry revealed that people who were consistent in their weekly eating habits, even if they weren’t perfect, were 1.5 times more likely to stay within five pounds of their weight over one year than were those who were vigilant on weekdays only.

The fix: Since much socializing around food takes place on weekends, it pays to strategize. “Have a mini meal before you go out to help you have more self-control, and offer to be the designated driver to limit alcohol intake,” says Gidus. (Alcohol has more calories than you probably think.) And don’t restrict yourself so severely Monday through Friday that the weekend feels like your only time for indulgence.

How to Break Bad Eating Habits

If All Your Meals Come in Cans, Bags, or Boxes

The fallout: Packaged foods, like soups, frozen meals, and rice mixes, can be sneaky sources of unhealthy fats, sugar, salt, and excess calories. Even a can of (otherwise virtuous) low-fat soup can contain more than half a day’s worth of sodium. 

The fix: Don’t feel guilty about relying on packaged foods; just be smart about which ones you choose. Frozen entrées―especially lower-calorie, lower-sodium versions―can provide a quick, portion-controlled meal. Compare labels to find the healthiest ones―that is, those that are higher in fiber and lower in salt and that have whole grains and nutrient-rich vegetables at the top of their ingredient lists. Frozen vegetables, cooked chicken, and a whole-grain rice mix can kick off a healthy almost-home-cooked meal, particularly when you serve them with fresh vegetables or a leafy green salad. Finish with a piece of fruit or low-fat yogurt for dessert.

If You Eat on the Run

The fallout: Eating while on the go (driving, walking down the street, shopping) means you’re probably not paying much attention to what’s going into your mouth. Leslie Bonci, R.D., director of sports nutrition at the University of Pittsburgh Medical Center, says this “grab, gulp, and go mentality” can leave you dissatisfied and unsure of what you ate, and sometimes even give you an upset stomach. 

The fix: Build time to eat into your day. “If you have to, schedule it on your BlackBerry, just like you do everything else,” says Krieger. When you have no option but to dine while dashing, be prepared. Stock your purse, glove compartment, or office drawer with a few healthy choices, such as low-fat granola bars, nuts and dried fruit, and single-serving packages of crackers. “Even fast-food restaurants are offering healthier, satisfying choices, like salads and wraps with crunchy vegetables and lean meats,” says Bonci.

How to Break Bad Eating Habits

If You’re a Speed-Eater

The fallout: Gulping food may set you up for stomach troubles. “You take in excess air, which can lead to bloating,” says Bonci. You also might not be chewing well. “Saliva begins to break food down, and too little time in the mouth leaves more work for the rest of the digestive tract. This may contribute to indigestion,” says Krieger. Finally, speed-eating doesn’t give the brain time to catch up to the stomach; it needs at least 20 minutes to get the message that your stomach is full. A recent study found that women who ate a meal in 30 minutes ate 10 percent fewer calories compared with those who wolfed one down in barely 10.

The fix: Try to slow down. Avoid finger foods, and instead choose items you have to put on a plate and eat with utensils, such as stir-fries and salads. Pause often, and drink water throughout meals.



If You Skip Breakfast

The fallout: You’ll probably have a lousy morning, as well as a higher chance of overeating later on. “Blood sugar usually drops overnight, so your brain is running on empty until you eat in the morning,” says Krieger. Studies have shown that cognitive skills and memory improve once you’ve fueled your foggy morning brain. Recent research shows that breakfast skippers tend to eat more calories during the day than do people who don’t skip. Eating breakfast may actually help you achieve and maintain weight loss.

The fix: Breakfast doesn’t have to be a drawn-out affair, but try to eat about an hour or two after you get up. “Aim for 250 to 400 calories, and include at least one serving of whole grains, a source of protein, and one serving of fruit,” says Gidus. If you’re habitually short on time, stock the kitchen with easy-to-make breakfast foods, keep packets of oatmeal at the office, or place a standing order at a café so you can make a pickup on your way to work.

How to Break Bad Eating Habits

If You’re a Sugar Fiend

The fallout: A package of candy may give you a burst of energy, but then you’ll be smacked down by a post-sugar slump. What’s more, “a sugary snack is usually empty calories, providing few of the nutrients you need,” says Ellie Krieger, R.D., host of the Food Network’s Healthy Appetite. This, she says, may explain why it’s possible to be both obese and undernourished.

 The fix: You don’t have to go off the sweet stuff completely―just find some good substitutions now and then. Unsweetened dried fruit (like tart cherries or mangoes), peanut M&M’s (a little protein mixed with sugar can help fend off the energy dip), and even a handful of lightly sweetened whole-grain cereal are all good swaps for candy or cookies. And since added sugar sneaks its way into many foods―including bread, cereal, and yogurt―read labels and seek out versions of your favorites with less sugar. Buy unsweetened drinks and add your own sugar. (Presweetened iced tea can contain as much as 10 to 12 teaspoons per bottle.) Or opt for sugar-free.

How to Break Bad Eating Habits Video!

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Beginner Body Weight Workout: Burn Fat, Build Muscle

So you want to get in shape, but you have no gym membership.

That’s fine, screw gyms!

They’re loaded with chumps, meatheads, pushy salesmen, and people who suck at working out.  (If you DO go to a gym, here’s how to make sure you DON’T suck at working out).  Luckily, you can burn fat, build muscle, and get a great workout using just your body weight.  Learn why cardio is one of the least efficient methods of burning calories, and how you can get a lot done in a little bit of time.  By doing body weight circuits, where you complete one exercise right after the other without stopping, you’re both building muscle and getting a cardiovascular workout.

Why Body Weight Circuits Kick Ass

What makes body weight circuits work so well? Every exercise involved utilizes multiple muscle groups, gets your heart rate pumping, and burns tons of calories.  Check out this interview from Jason Ferruggia and Alwyn Cosgrove, two fitness gurus whose opinions and research I highly respect.  Essentially, circuit weight training burns more calories than interval training, which burns WAY more calories than steady cardio.  Essentially, if you’re trying to lose weight, spending hours doing cardio on a treadmill is a really crappy use of your time.

I’m going to take you through a basic workout today that can be completed in your house, apartment, out at a park, in your parents’ basement, wherever.  As always, make sure you are cleared by your personal physician for physical activity before attempting these exercises.    Proceed at your own risk!

Beginner Body Weight Workout

This is a basic body weight circuit. In a circuit routine, you’ll do each exercise in succession without a break in between (if you’re able).  Once you’ve finished all exercises in the circuit, you do it again.  If you’re still able after the 2nd run through, go for a third.  Because all of these exercises come one after another, you’re bound to get tired.  It’s better to stop and take a break than to do an exercise incorrectly.  If you can’t do all three circuits without stopping, that gives you something to build towards.

Before you start, WARM UP - Never ever ever ever forget to warm up.  Make sure to get your heart rate pumping and get your muscles warm or you’re just asking for injury.  If you’re strapped for time, cut short your workout, not your warm up.  You can run in place, jump rope, do a few push ups, pedal on a stationary bike, jog up and down your stairs, etc.  Don’t wear yourself out completely, but get your heart rate elevated and little bit of sweat never hurt anybody.  After the warm up, here is exactly what you need to do:

Beginner Body Weight Circuit Video

And so you can write it down, here is the write up for the exercise routine.

• 20 body weight squats
• 10 push ups
• 20 walking lunges
• 10 dumbbell rows (using a gallon milk jug)
• 15 second plank
• 30 Jumping Jacks

After you’ve completed your workout, make sure you stretch. All of your muscles have been contracted from lifting and need to be stretched back out and rebuilt.

For either the body weight squats or lunges, if you can’t do them properly yet, it’s okay to put your hand on a support to keep your balance.

For the body weight squats, think of it like sitting back into a chair. If you can sit down onto a chair, and then stand immediately right back up withouthaving to lean forward, you are in balance.

For the lunges, keep your eyes ahead and your upper body completely vertical. I had a slight bend at times in the video due to trying to exercise and explain at the same time.

I used a milk jug for my dumbbell, but you can use whatever is heavy enough for you. Find something that is challenging to lift 10 times in a row.

Do this routine 2-3 times a week, but never on consecutive days.  You don’t build muscle when you’re exercising, you build muscle when you’re resting.  Generally I follow a pattern of strength training on one day, then 20 minutes of interval training on the next, then strength training, then interval training, and so on.  You never want to do a strength routine two days straight (of the same muscle groups), as your muscles haven’t had time to recover.

Along with this routine, you need to make sure you’re eating properly! A good workout and crappy diet will not get you anywhere.  Lots of real foods (fruits, vegetables, lean meat, nuts, etc.).  Eat natural, whole foods whenever possible, and leave the soda, candy, and junk food out of your system.  Your diet is at least 80% of your success or failure.

http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

How To Get The Motivation To Lose Weight 

The Motivation To Lose Weight 

We all know diets work. Every book, article, regimen, fitness plan, you name it works as long as you actually do it. Getting the motivation to follow through is arguably the most important part of losing weight. The information will always be there, but the motivation....that's the elusive piece of the puzzle, the thing that everyone wants and few of us have. How do you get the motivation to get started, stay on track, and most importantly, to get where you want to go? 

How To Get To The Core Of Weight Loss Motivation 

We get emails from people in everyday sharing their frustrations and challenges with weight loss. About 60% of them say they lack the motivation to stick with their weight loss program. They report that they do well for awhile and lose some weight, but inevitably fall off track- whether due to a loss of focus or some other kind of self-sabotage. 

As a Personal Development Coach specializing in weight loss, and who was originally trained as a psychotherapist, it's very easy for me to give them advice, but as I sat down to write this article, I thought it might be nice to really start at the most basic, fundamental level of understanding motivation, and to then work up from there. 

So armed with my trusty Mozilla Firefox I did a quick Google search for a basic definition of the word. Here is the first thing that Google gave me to consider (it came from an online dictionary associated with Princeton University): 

"the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and the condition of being motivated." 

So let's pull some key words from that definition and see if we can come up with a useful way to apply the concept to weight loss. 

Action Toward a Desired Goal: 

Taking action here implies that there is a desired goal in place, so the first thing that you must be absolutely clear on is 'what is your goal?' 

The challenge here is that it's usually not sufficient to just come up with a number. 20 pounds or 30 pounds isn't going to cut it. You've known that for perhaps years, and telling yourself "I need to lose 20 pounds" over and over again hasn't gotten the job done. Just having a number in mind is not provocative enough of a goal. 

So consider: the better question to ask is, "Why do you really want to lose weight"? At first glance, this may sound like an obvious question, but if you're struggling with your weight, you need to ask yourself this question again and again until you have a very clear answer. 

Why are you looking to lose weight? 

To feel more confident to start dating again?

To get into your favorite pair of jeans?

To feel sexy for your husband or wife?

To look good at your upcoming high school reunion?

Because the doctor told you you're pre-diabetic but that there is still a chance to turn it around?

Because you're sick and tired of feeling sick and tired? 

You have to become crystal clear on your "Why". This is the first step in establishing a goal. 

Now let's look at the first half of that equation, the part about 'taking action'. When you get clear and write it down, how motivated to take action are you? Do you feel your emotions stirring? Are you feeling the pull to get off the couch? Are you feeling the readiness to break your bad habits and make changes to your diet? 

If you're not, then you probably need to do some more work on your "Why", because your "Why" is the foundation of your motivation. 

Here is a hint: some people are more naturally motivated towards pleasure (the thought of looking great in a summer dress, meeting a guy/girl, running a 10K), while others are more motivated away from pain (being single forever, having to start taking insulin, having to see their high school friends while being heavy). 

The trick is to find out which one- "Towards Pleasure" or "Away From Pain"- is more compelling to you in terms of your weight loss, and to focus on that. Write down all the reasons that cause you to begin to stir and want to take action. This is just for you, so be bold and write everything down, even if it's very personal. This is a very important step that cannot be overlooked. 

That Which Gives Purpose 

Building on your "Why", what is your deeper purpose behind losing weight? How will your life be better if you lose the weight? 

Create a compelling picture for yourself that is rich in detail of how your life will be better. 

What will you be doing?

Who will you be doing it with?

Where will you be?

Will the motivation to exercise come naturally?

How will you feel when you're there?

What clothes will you be wearing- or not wearing ; ) ? 

In case you didn't notice, all of the above examples were written in "Towards Pleasure"language. But maybe you'll find that doesn't work so well for you- maybe it doesn't quite give you a sense of purpose. 

If not, how about if you change the wording around a bit? Remember, some people are more motivated "Away From Pain". If this is you, you'll be more stirred by this question: "So if you don't lose the weight, or if it continues to get worse and worse, how unhappy and miserable will you be?" 

Similarly, you may want to create a compelling negative picture for yourself. 

If you don't lose the weight, what are you going to miss out on?

What opportunities will you lose out on? Maybe the ability to enjoy healthy time with your family late into your life? Or maybe it'll mean you continue to go out to go to restaurants and take vacations by yourself.

How will your health deteriorate if you don't lose weight?

What does the hospital room look like where you'll have to go for dialysis treatments?

So create a compelling picture for how your life is going to be better if you lose the weight, or worse if you don't. Cultivate this picture until it gives you a clear sense of purpose. When that purpose is there, you will be much close to taking the necessary action. 

Remember, that while uncovering your "Why" and the deeper purpose that motivates you is a first step that cannot be skipped over, we all get busy and stressed, and it's very easy to lose our focus. At least until you build some positive, forward momentum and get comfortable with your new habits and behaviors, you may have to remind yourself of your "Why" and your deeper purpose again and again every day. 

Write down your answers on an index card and put in by your bed stand or tape it to the bathroom mirror. Every morning and every night remind yourself why you really want to lose weight. Remind yourself why you need to begin taking action today, what the payoff will be if you do, and what the cost will be if you don't. 

This is not the only step on the journey, of course, but it is an important one that you have to master early on. Getting the right support in place is also extremely important, as is learning how to handle the stress and challenges of daily life in a healthy, constructive way that doesn't cause you to abandon your weight loss efforts or turn to food for emotional comfort. 

Some Simple Eating Adjustments That Will Boost Your Motivation 

One very important thing we have observed at peer trainer over the years is the difficulty people have sticking to plans where they have to track every detail of their eating. Or where they have to stick to a very strict nutritional regimen that some nutritional guru has convincingly laid out for them. The problem isn't that these plans work. They often work incredibly well. The issue arises when one inevitably falls off track. 

Often what happens when people fall off track, is that they either beat themselves up or they just say "screw it" and accelerate their downward spiral. The issue here is simply one of "expectation." Their plan is expecting too much of them. If this pattern sounds familiar, you will want to check out a new and free tool called the "Peer trainer Cheat System" that you can quickly learn and start to use.

To Get Motivated....Just Watch This Video!

http://www.peertrainer.com/diet/how_to_get_the_motivation_to_lose_weight.htm

Choosing Healthy Fats

Good Fats, Bad Fats, and the Power of Omega-3s

For years, nutritionists and doctors have preached that a low-fat diet is the key to losing weight, managing cholesterol, and preventing health problems. But more than just the amount of fat, it’s the types of fat you eat that really matter. Bad fats increase cholesterol and your risk of certain diseases, while good fats protect your heart and support overall health. In fact, good fats—such as omega-3 fats—are essential to physical and emotional health.

Making sense of dietary fat

A walk down the grocery aisle will confirm our obsession with low-fat foods. We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, cookies, and cakes. But while our low-fat options have exploded, so have obesity rates. Clearly, low-fat foods and diets haven’t delivered on their trim, healthy promises.

Despite what you may have been told, fat isn’t always the bad guy in the waistline wars. Bad fats, such as trans fats and saturated fats, are guilty of the unhealthy things all fats have been blamed for—weight gain, clogged arteries, and so forth. But good fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect. In fact, healthy fats play a huge role in helping you manage your moods, stay on top of your mental game, fight fatigue, and even control your weight.

The answer isn’t cutting out the fat—it’s learning to make healthy choices and to replace bad fats with good ones that promote health and well-being.

Myths and facts about fats

Myth: All fats are equal—and equally bad for you.

Fact: Trans fats and saturated fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.

Myth: Lowering the amount of fat you eat is what matters the most.

Fact: The mix of fats that you eat, rather than the total amount in your diet, is what matters most when it comes to your cholesterol and health. The key is to eat more good fats and less bad fats.

Myth: Fat-free means healthy.

Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.

Myth: Eating a low-fat diet is the key to weight loss.

Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.

Myth: All body fat is the same.

Fact: Where you carry your fat matters. The health risks are greater if you tend to carry your weight around your abdomen, as opposed to your hips and thighs. A lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.

Types of dietary fat: Good fats vs. bad fats

To understand good and bad fats, you need to know the names of the players and some information about them. There are four major types of fats:

• monounsaturated fats (good fats)
• polyunsaturated fats (good fats)
• trans fats (bad fats)
• saturated fats (bad fats)

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

Good Fats

 Monounsaturated Fat                 

• Olive oil
• Canola oil
• Sunflower oil
• Peanut oil
• Sesame oil
• Avocados
• Olives
• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
• Peanut butter

 Polyunsaturated Fat

• Soybean oil
• Corn oil
• Safflower oil
• Walnuts
• Sunflower, sesame, and pumpkin seeds
• Flaxseed
• Fatty fish (salmon, tuna, mackerel, herring, trout, sardines)
• Soymilk
• Tofu

         

Appearance-wise, saturated fats and trans fats tend to be solid at room temperature (think of butter or traditional stick margarine), while monounsaturated and polyunsaturated fats tend to be liquid (think of olive or corn oil).Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.

Bad Fats

Saturated Fats

• High-fat cuts of meat (beef, lamb, pork)
• Chicken with the skin
• Whole-fat dairy products (milk and cream)
• Butter
• Cheese
• Ice cream
• Palm and coconut oil
• Lard

Trans Fats

• Commercially-baked pastries, cookies, doughnuts, muffins, cakes, pizza dough
• Packaged snack foods (crackers, microwave popcorn, chips)
• Stick margarine
• Vegetable shortening
• Fried foods (French fries, fried chicken, chicken nuggets, breaded fish)
• Candy bars

The controversy surrounding saturated fat

For decades, doctors, nutritionists and health authorities have told us that a diet high in saturated fats raises blood cholesterol levels and increases the risk of heart disease and stroke. However, recent studies have made headlines by casting doubt on those claims, concluding that people who eat lots of saturated fat do not experience more cardiovascular disease than those who eat less.

So does that mean it’s OK to eat saturated fat now?

No. What these studies highlighted is that when cutting down on saturated fats in your diet, it’s important to replace them with the right foods. For example, swapping animal fats for vegetable oils—such as replacing butter with olive oil—can help to lower cholesterol and reduce your risk for disease. However, swapping animal fats for refined carbohydrates, such as replacing your breakfast bacon with a bagel or pastry, won’t have the same benefits. That’s because eating refined carbohydrates or sugary foods can also have a negative effect on cholesterol levels and your risk for heart disease.

In short, nothing has changed. Reducing your intake of saturated fats can still improve your cardiovascular health—as long as you take care to replace it with good fat rather than refined carbs. In other words, don’t go no fat, go good fat.

General guidelines for choosing healthy fats

If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing trans fats and saturated fats with good fats. This might mean replacing fried chicken with fresh fish, swapping some of the meat you eat with beans and legumes, or using olive oil rather than butter.

• Try to eliminate trans fats from your diet. Check food labels for trans fats. Avoiding commercially-baked goods goes a long way. Also limit fast food.
• Limit your intake of saturated fats by cutting back on red meat and full-fat dairy foods. Try replacing red meat with beans, nuts, poultry, and fish whenever possible, and switching from whole milk and other full-fat dairy foods to lower fat versions.
• Eat omega-3 fats every day. Good sources include fish, walnuts, ground flax seeds, flaxseed oil, canola oil, and soybean oil.

How much fat is too much?

How much fat is too much depends on your lifestyle, your weight, your age, and most importantly the state of your health. The USDA recommends that the average individual:

• Keep total fat intake to 20-35% of calories
• Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
• Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)

Get your personalized daily fat limits

See Resources and References section below for an easy-to-use tool from the American Heart Association that calculates your personalized daily calorie needs, recommended range for total fats, and limits for trans fats and saturated fats.

Trans fat: eliminate this bad fat from your diet

When focusing on healthy fats, a good place to start is eliminating your consumption of trans fats. A trans fat is a normal fat molecule that has been twisted and deformed during a process called hydrogenation. During this process, liquid vegetable oil is heated and combined with hydrogen gas. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil, which is very good for food manufacturers—and very bad for you.

No amount of trans fats is healthy. Trans fats contribute to major health problems, from heart disease to cancer.

Sources of trans fats

Many people think of margarine when they picture trans fats, and it’s true that some margarines are loaded with them. However, the primary source of trans fats in the Western diet comes from commercially prepared baked goods and snack foods:

• Baked goods – cookies, crackers, cakes, muffins, pie crusts, pizza dough, and some breads like hamburger buns
• Fried foods – doughnuts, French fries, fried chicken, chicken nuggets, and hard taco shells
• Snack foods – potato, corn, and tortilla chips; candy; packaged or microwave popcorn
• Solid fats – stick margarine and semi-solid vegetable shortening
• Pre-mixed products – cake mix, pancake mix, and chocolate drink mix

Be a trans fat detective

• When shopping, read the labels and watch out for “partially hydrogenated oil” in the ingredients. Even if the food claims to be trans fat-free, this ingredient makes it suspect.
• With margarine, choose the soft-tub versions, and make sure the product has zero grams of trans fat and no partially hydrogenated oils.
• When eating out, put fried foods, biscuits, and other baked goods on your “skip” list. Avoid these products unless you know that the restaurant has eliminated trans fat.
• Avoid fast food. Most states have no labeling regulations for fast food, and it can even be advertised as cholesterol-free when cooked in vegetable oil.
• When eating out, ask your server or counter person what type of oil your food will be cooked in. If it’s partially hydrogenated oil, run the other way or ask if your food can be prepared using olive oil, which most restaurants have in stock.

Saturated fats: reduce this bad fat

Saturated fats are mainly found in animal products such as red meat and whole milk dairy products. Poultry and fish also contain saturated fat, but less than red meat.

Simple ways to reduce saturated fat

• Eat less red meat (beef, pork, or lamb) and more fish and chicken
• Go for lean cuts of meat, and stick to white meat, which has less saturated fat.
• Bake, broil, or grill instead of frying.
• Remove the skin from chicken and trim as much fat off of meat as possible before cooking.
• Avoid breaded meats and vegetables and deep-fried foods.
• Choose low-fat milk and lower-fat cheeses like mozzarella whenever possible; enjoy full-fat dairy in moderation.
• Use liquid vegetable oils such as olive oil or canola oil instead of lard, shortening, or butter.
• Avoid cream and cheese sauces, or have them served on the side.

Sources of Saturated Fats	Healthier Options
Butter	Olive oil
Cheese	Low-fat or reduced-fat cheese
Red meat	White meat chicken or turkey
Cream	Low-fat milk or fat-free creamer
Eggs	Egg whites, an egg substitute (e.g. Eggbeaters), or tofu
Ice cream	Frozen yogurt or reduced fat ice cream
Whole milk	Skim or 1% milk
Sour cream	Plain, non-fat yogurt

Getting more good fats in your diet

Okay, so you realize you need to avoid saturated fat and trans fat… but how do you get the healthy monounsaturated and polyunsaturated fats everyone keeps talking about?

The best sources of healthy monounsaturated and polyunsaturated fats are vegetable oils, nuts, seeds, and fish.

• Cook with olive oil. Use olive oil for stovetop cooking, rather than butter, stick margarine, or lard. For baking, try canola or vegetable oil.
• Eat more avocados. Try them in sandwiches or salads or make guacamole. Along with being loaded with heart and brain-healthy fats, they make for a filling and satisfying meal.
• Reach for the nuts. You can also add nuts to vegetable dishes or use them instead of breadcrumbs on chicken or fish.
• Snack on olives. Olives are high in healthy monounsaturated fats. But unlike most other high-fat foods, they make for a low-calorie snack when eaten on their own. Try them plain or make a tapenade for dipping.
• Dress your own salad. Commercial salad dressings are often high in saturated fat or made with damaged trans fat oils. Create your own healthy dressings with high-quality, cold-pressed olive oil, flaxseed oil, or sesame oil.

Damaged fat: When good fats go bad

A good fat can become bad if heat, light, or oxygen damages it. Polyunsaturated fats are the most fragile. Oils that are high in polyunsaturated fats (such as flaxseed oil) must be refrigerated and kept in an opaque container. Cooking with these oils also damages the fats. Never use oils, seeds, or nuts after they begin to smell or taste rank or bitter.

Omega-3 fatty acids: Superfats for the brain and heart

Omega-3 fatty acids are a type of polyunsaturated fat. While all types of monounsaturated and polyunsaturated fats are good for you, omega-3 fats are proving to be especially beneficial.

We’re still learning about the many benefits of omega-3 fatty acids, but research has shown that they can:

• Prevent and reduce the symptoms of depression
• Protect against memory loss and dementia
• Reduce the risk of heart disease, stroke, and cancer
• Ease arthritis, joint pain, and inflammatory skin conditions
• Support a healthy pregnancy

Omega-3 fatty acids and mental health

Omega-3 fatty acids are highly concentrated in the brain. Research indicates that they play a vital role in cognitive function (memory, problem-solving abilities, etc.) as well as emotional health.

Getting more omega-3 fatty acids in your diet can help you battle fatigue, sharpen your memory, and balance your mood. Studies have shown that omega-3s can be helpful in the treatment of depression, attention deficit/hyperactivity disorder (ADHD), and bipolar disorder.

There are several different types of omega-3 fatty acids:

• EPA and DHA – Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have the most research to back up their health benefits. Both are found in abundance in cold-water fatty fish.
• ALA – Alpha-linolenic acid (ALA) comes from plants. Studies suggest that it’s a less potent form of omega-3 than EPA and DHA. The best sources include flaxseed, walnuts, and canola oil.

Fish: The best food source of omega-3 fatty acids

Omega-3 fats are a type of essential fatty acid, meaning they are essential to health, but your body can’t make them. You can only get omega-3 fats from food.

The best sources are fatty fish such as salmon (especially wild-caught king and sockeye), herring, mackerel, anchovies, or sardines, or high-quality cold-water fish oil supplements. Canned albacore tuna and lake trout can also be good sources, depending on how the fish were raised and processed.

If you’re a vegetarian or you don’t like fish, you can still get your omega-3 fix by eating algae (which is high in DHA) or taking a fish oil or algae supplement.

What to do about mercury in fish

Fish is an excellent source of protein, and its healthy oils protect against cardiovascular disease. However, nearly all fish and shellfish contain traces of mercury, a toxic metal, and some seafood contains other pollutants known as POPs. As small fish are eaten by larger fish up the food chain, concentrations of mercury and POPs increase, so that large, predatory deep-ocean fish tend to contain the highest levels. That makes it best to avoid eating these large fish, such as shark, swordfish, tilefish, and king mackerel.

Because a diet rich in seafood protects the heart and benefits neurological development, fish remains an important component of a healthy diet.

Recommendation: Most adults can safely eat about 12 ounces (two 6-ounce servings) of a variety of cooked seafood a week as long as they avoid the large predatory ocean fish mentioned above and pay attention to local sea- food advisories.

For women who are pregnant or may become pregnant, nursing mothers, and children ages 12 and younger, caution is needed to avoid potential harm to a fetus’s or a young child’s developing nervous system. The same amount, 12 ounces, is considered safe with these additional guidelines:

• Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury. Five of the most commonly eaten fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish.
• Another commonly eaten fish, albacore (“white”) tuna, has more mercury than canned light tuna. So, when choosing your fish and shellfish, eat no more than 6 ounces (one average meal) of albacore tuna per week.
• Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish from local waters, but don’t consume any other fish during that week.
• Follow these same recommendations when feeding fish and shellfish to your young child, but serve smaller portions

Adapted with permission from Healthy Eating: A Guide to the New Nutrition, a special health report published by Harvard Health Publications.

Choosing the best omega-3 supplement

With so many omega-3 and fish oil supplements and fortified foods, making the right choice can be tricky. These guidelines can help.

• Avoid products that don’t list the source of their omega-3s. Does the package list the source of omega-3 fatty acids? If not, chances are it’s ALA (sometimes from plain old canola or soybean oil), which most Westerners already get plenty of.
• Don’t fall for fortified foods. Many fortified foods (such as margarine, eggs, and milk) claim to be high in omega-3 fatty acids, but often, the real amount of omega-3 is miniscule.
• Look for the total amount of EPA and DHA on the label. The bottle may say 1,000 milligrams of fish oil, but it’s the amount of omega-3 that matters. Read the small print. It may show only 300 mg of EPA and DHA (sometimes listed as “omega-3 fatty acids”), which means you’d have to take three capsules to get close to 1,000 milligrams of omega-3.
• Choose supplements that are mercury-free, pharmaceutical grade and molecularly distilled.Make sure the supplement contains both DHA and EPA. They may be hard to find, but supplements with higher concentrations of EPA are better.

Fish oil supplements can cause stomach upset and belching, especially when you first start taking them. To reduce these side effects, take them with food. You may also want to start with a low dose and gradually increase it, or divide the dose among your three meals.

How much omega-3 do I need?

The American Heart Association recommends consuming 1–3 grams per day of EPA and DHA (1 gram = 1,000 milligrams). For the treatment of mental health issues, including depression and ADHD, look for supplements that are high in EPA, which has been shown to elevate and stabilize mood. Aim for at least 1,000 milligrams of omega-3 fatty acids per day.

The truth about dietary fat and cholesterol

Cholesterol is a fatty, wax-like substance that your body needs to function properly. In and of itself, cholesterol isn’t bad. But when you get too much of it, it can have a negative impact on your health.

Cholesterol comes from two sources: your body and food. Your body (specifically, the liver) produces some of the cholesterol you need naturally. But you also get cholesterol directly from any animal products you eat, such as eggs, meat, and dairy. Together, these two sources contribute to your blood cholesterol level.

Good vs. bad cholesterol

As with dietary fat, there are good and bad types of cholesterol. HDL cholesterol is the "good" kind of cholesterol found in your blood. LDL cholesterol is the "bad” kind. The key is to keep LDL levels low while, conversely, low HDL can be a marker for increased cardiovascular risk. High levels of HDL cholesterol may help protect against heart disease and stroke, while high levels of LDL cholesterol can clog arteries, increasing your risk.

Research shows that there is only a weak link between the amount of cholesterol you eat and your blood cholesterol levels. The biggest influence on your total and LDL cholesterol is the type of fats you eat—not your dietary cholesterol. So instead of counting cholesterol, simply focus on replacing bad fats with good fats.

• Monounsaturated fats lower total and bad (LDL) cholesterol levels, while increasing good cholesterol (HDL).
• Polyunsaturated fats lower triglycerides and fight inflammation.
• Saturated fats may raise your blood cholesterol.
• Trans fats are the worst types of fat since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol.

http://www.helpguide.org/life/healthy_diet_fats.htm