Good Fat vs Bad Fat

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 saturated fats and trans 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.

As a matter of 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: Saturated fats and trans 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
• polyunsaturated fats
• saturated fats
• trans 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	Polyunsaturated fat
Olive oil Canola oil Sunflower oil Peanut oil Sesame oil Avocados Olives Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews) Peanut butter	Soybean oil Corn oil Safflower oil Walnuts Sunflower, sesame, and pumpkin seeds Flaxseed Fatty fish (salmon, tuna, mackerel, herring, trout, sardines) Soymilk Tofu

Saturated fats and trans fats are known as the “bad fats” because they increase your risk of disease and elevate cholesterol.

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).

BAD FATS
Saturated fat	Trans fat
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	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

General guidelines for choosing healthy fats

With so many different sources of dietary fat—some good and some bad—the choices can get confusing. But the bottom line is simple: don’t go no-fat, go good fat.

If you are concerned about your weight or heart health, rather than avoiding fat in your diet, try replacing saturated fats and trans fats with good fats. This might mean replacing 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.

Saturated fats: Reduce this bad fat

When focusing on healthy fats, a good place to start is reducing your consumption of saturated fats. 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. Other sources of saturated fat include tropical vegetable oils such as coconut oil and palm oil.

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

Eliminate trans fats from your diet

A trans fat is a normal fat molecule that has been twisted and deformed during a process calledhydrogenation. 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.

Getting more good, unsaturated 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, 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.

Some people avoid seafood because they worry about mercury or other possible toxins in fish. However, most experts agree that the benefits of eating two servings a week of these cold-water fatty fish outweigh the risks.

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.

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 HDL levels high and LDL levels low. High levels of HDL cholesterol 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 raise your blood cholesterol.
• Trans fats are even worse than saturated fats, since they not only raise your bad LDL cholesterol, but also lower the good HDL cholesterol.

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Hookah smoking: Is it safer than cigarettes?

Is hookah smoking safer than smoking cigarettes? I've been told that the water used in the hookah makes the tobacco less toxic.

Hookah smoking is not safer than cigarette smoking. Also known as narghile, shisha and goza, a hookah is a water pipe with a smoke chamber, a bowl, a pipe and a hose. Specially made tobacco is heated, and the smoke passes through water and is then drawn through a rubber hose to a mouthpiece. The tobacco is no less toxic in a hookah pipe, and the water in the hookah does not filter out the toxic ingredients in the tobacco smoke. Hookah smokers may actually inhale more tobacco smoke than cigarette smokers do because of the large volume of smoke they inhale in one smoking session, which can last as long as 60 minutes.

While research about hookah smoking is still emerging, evidence shows that it poses many dangers:

• Hookah smoke contains high levels of toxic compounds, including tar, carbon monoxide, heavy metals and cancer-causing chemicals (carcinogens). In fact, hookah smokers are exposed to more carbon monoxide and smoke than are cigarette smokers.
• As with cigarette smoking, hookah smoking is linked to lung and oral cancers, heart disease and other serious illnesses.
• Hookah smoking delivers about the same amount of nicotine as cigarette smoking does, possibly leading to tobacco dependence.
• Hookah smoke poses dangers associated with secondhand smoke.
• Hookah smoking by pregnant women can result in low birth weight babies.
• Hookah pipes used in hookah bars and cafes may not be cleaned properly, risking the spread of infectious diseases.

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Fruits or Fruit Juices?

Some blame convenience for choosing fruit juices over whole fruits. Grabbing a pack of orange juice on your way out seems easier than buying enough fruits for the week. But is it really? Leave aside the cost (packaged juices will always be more expensive than whole fruits bought from your local fruit seller), have you ever wondered about which is healthier – the whole fruit, or its juiced version? Here’s looking at why whole fruits are better than fruit juices, and why you should consume whole fruits over and above the one odd glass of fruit juice with breakfast.

Added sugar and sweeteners: Since packaged juices are produced for maximum flavour, what you ultimately get is high on sucrose or fructose corn syrup. Read the nutrition labels on each packaged juice carefully and try to figure out where the real fruit really is. You’ll be shocked to see that some of your favourite packaged juices will have very little traces of actual fruit, if at all. Again, consider the fat, sugar and calorie content as well.

Juicing processes remove fruit skins: Fruit skins are full of healthy nutrients like carotenoids and flavonoids that studies have established as quite beneficial to our health and fitness mostly due to increased fiber content. When these skins are removed, as is done with apple juice, grape juice, and tomato juice, we receive a much-depleted version of the fruit in a tall glass with lots of sugar and salt. What’s the point of drinking fruit juice for health if that’s what it takes to make it palatable?

Juices remove pulp: Fruit pulp is also high in fiber content and in some fruits; it is the richest, healthiest part of the fruit. White pulp in oranges is the primary source of flavonoids from oranges. Juices sold with ‘added pulp’ might not have the same ratio per glass as a whole fruit can offer you, and we don’t really know what the quality of that pulp is. Also, is it natural pulp, or has it been sweetened for added taste? Whole fruits win on this account as well.

Loss of nutrients and volume: All you have to do is look at how many whole fruits need to be juiced to give you that one glass of drink-able juice. Whether it’s orange, apple, or lychee juice, what you ultimately get is a much reduced, much cleared and therefore much less healthier fruit product. Stick to the whole fruit and you don’t miss any of the fruit’s original goodness and appetite controlling properties.

Now, of course you can always find a healthier way to juice fruits – mix them with vegetables, try to retain as much pulp and fiber as you can, leave the skin on, pulse instead of puree, etc. The market is loaded with fruit and vegetable juicers that promise maximum retention of pulp and fiber after the juicing process. These steps seem okay and healthy enough. But if you ask us, juicing three apples to get one globful glass of thick, difficult to swallow apple juice seems quite unnecessary compared to just picking up a fruit and munching it on your way out every morning and evening. So even if you prefer freshly squeezed orange juice with your breakfast, make sure that you also eat a whole fruit for the actual goodness a little later.


you can comment your doubts!

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Beer vs Soda

Beer vs Soda: Which is Worse?

Beer and soda are two of the most popular and unhealthy beverages available today. They’re both associated with a long list of health risks, but which one is worse?
For the past two decades, Americans have been drinking just as much beer as they’ve been drinking coffee and milk. Soda consumption is even worse and typically doubles that of any other beverage. In fact, many people drink more soda than water. Needless to say, a majority of the population is harming their health by drinking a significant amount of these beverages. As such, choosing which one is worse is a matter of determining the lesser of two evils.

Bud Light vs Coke Classic
According to U.S. sales data, Bud Light is the most popular beer and Coke Classic is the most popular soft drink. Although it may not be entirely fair to compare a light beer to a regular soda, sales history indicates that anyone choosing between beer or soda will most likely be choosing between Bud Light and Coke Classic.
Calories and Weight Gain
Based on a 12 ounce serving, Bud Light contains 110 calories and Coke Classic contains 140. Most of the calories in Bud Light come from alcohol with a tiny portion of them coming from its 1 gram of protein and the remainder coming from refined carbohydrates. In contrast, all of the calories in Coke Classic come from sugar.
Most of the alcohol in beer is ultimately used to meet immediate energy needs. Although only a small portion of the alcohol is converted into fat, it contributes to weight gain by blocking the metabolism of body fat that already exists. In contrast, the sugar content of soda is likely to elevate blood sugar considerably, and in turn, cause a strong insulin release that will store the excess sugar as body fat. As such, soda has more direct potential to cause weight gain, and to add insult to injury, Coke Classic also happens to contain slightly more calories than Bud Light.
The consumption of beer or soda increases caloric intake, and as such, also increases the chance of the calories from any additional food or beverage consumption being stored as body fat. In addition, the calories from beer and soda, often referred to as empty calories, lack any notable amount of the nutrients needed by the body to sustain itself. Because of this, counting and restricting calories to compensate for alcohol or sugar consumption is one of the worst things you can do for your health.
The Sweet Misery of Soda
It’s primarily the effects of sugar that make soda such an unhealthy beverage. Sugar is highly addictive and can cause blood sugar fluctuation, mood disorders, poor digestion, suppressed immunity, weight gain, and tooth and bone decay. Long term, the effects of excessive sugar consumption can even lead to deadly diseases such as heart disease and cancer. As such, drinking soda on a regular basis can be a significant health risk, especially considering the many other sources of sugar and refined carbohydrates in the modern diet.
The Buzz Kill of Beer
In comparison to the dangers of sugar, alcohol is even worse. It causes many of the same issues as sugar, but in addition, can damage the brain, the nervous system, the intestines, and can even cause infertility and impotence. Based on this, frequent alcohol consumption is probably more of a health risk than frequent sugar consumption. If you doubt this, consider the typical health of a long term alcoholic.
Whipping a Tired Body with Caffeine
A 12 ounce serving of Coke Classic contains about 34 milligrams of caffeine which is actually a lot less than what some other sodas contain. It’s also significantly less than a cup of coffee. However, many people rely on caffeinated beverages such as soda for an artificial lift in energy. Caffeine provides this lift by forcefully stimulating the adrenal glands and provoking the “fight or flight” stress response. Because the fatigue that inspires most people to drink caffeine is often a result of overworked adrenal glands, caffeine makes the problem worse.
The blood sugar fluctuation caused by the high sugar content in soda often results in hypoglycemia. Because the adrenal glands play a large role in the regulation of blood sugar, this adds to the stimulation caused by the caffeine. Excessive alcohol consumption stimulates the adrenal glands as well, but most likely to a lesser extent than the sugar and caffeine from soda.
A Sensitive Issue with Gluten
The refined grain typically found in beer contains a protein called gluten that many people have difficulty digesting. Gluten intolerance can worsen the intestinal damage caused by alcohol, cause many of the symptoms associated with food sensitivities, and even lead to autoimmune disease, cancer, osteoporosis, and brain disorders. Grains are the most common cause of food sensitivities, and as such, significantly increase the health risks associated with beer. Fortunately, people who are sensitive to gluten can still enjoy an occasional beer if they’d like. Anheuser Bush makes a gluten free beer called Redbridge.
Another concern regarding the grain that beer is derived from is its quality. It’s often the lowest quality grain available which likely means that it’s been heavily sprayed with pesticides and is contaminated with mold toxins that make it unsuitable for food products. You can avoid this issue by choosing organic beer.
The Secret Ingredients of Beer
Much of today’s food is highly processed and contains a large number of ingredients including chemical additives. Fortunately, the FDA requires that the ingredients of these foods are listed on their packaging. This is important for people who have sensitivities or allergies and need to avoid ingredients that could lead to an uncomfortable or even fatal reaction. It’s also important for people who are health conscious and simply don’t want to consume unnatural and unhealthy additives.
With its political influence, the alcohol industry has managed to exempt itself from the FDA’s labeling requirements. As such, you won’t find an ingredient list on alcoholic beverages and will have no way of knowing what kind of additives and chemicals you may be drinking.
The Ingredients of Soda
Fortunately, we do know the ingredients of Coke Classic because they’re listed right on the can. Two of the primary concerns, which are found in most soft drinks, are phosphoric acid and high fructose corn syrup.
Phosphoric acid creates an acidic environment in the body that often requires calcium to be pulled from teeth and bones to buffer it. As such, excessive soda consumption increases the risk of tooth decay and osteoporosis.
High fructose corn syrup is a highly processed sugar that contains both fructose and sucrose. In comparison to other types of sugar, it’s more likely to cause blood sugar fluctuation and body fat storage. In addition, it’s also been found to contain mercury as a result of its processing.
Which is Worse?
Beer and soda are both a significant cause of the poor health that’s become so prevalent today. Does it really matter which one is worse? It’s like trying to choose between cancer and heart disease. Why choose between the disadvantages when you can choose to avoid them instead?
If you must know which is worse, then compare the health of a long term alcoholic to the health of someone who has a long history of excessive soda consumption. They’re both likely to be suffering from poor health and disease, but in my estimation, the health of the alcoholic is likely to be much worse.
The bottom line is that your consumption of beer and soda should be kept to an absolute minimum. If you’re going to indulge, simply choose whichever one will bring you the most enjoyment. There’s nothing wrong with consuming beer or soda within the limits of reasonable moderation, but keep in mind that even though it may only be slight, it will still come at a cost. When you do decide to enjoy some well deserved indulgence, savor every bit of it and don’t let guilt ruin the experience.




This article is part of Fight Back Fridays


Source :  http://naturalbias.com/beer-vs-soda-which-is-worse 

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All about HIIT

The Complete Guide to Interval Training

Targeting Maximum Fat Loss Through High-Intensity Interval Training

High-intensity interval training (HIIT) is a popular form of exercise that combines two of the most effective fat-burning methods.

The first is high-intensity training, which pushes the body to maximum effort to achieve muscle fatigue and maximum oxygen use in a quick burst. The harder muscles work, the more oxygen they require. This is measured relative to one’s VO2 max, which is the highest amount of oxygen your body consumes during exercise. Working your body close to its VO2 max triggers the afterburn effect, where the body continues to consume oxygen (and burn calories) up to 48 hours after the workout (it takes approximately five calories to consume one liter of oxygen).

The second method is interval training, which alternates periods of intense effort with periods of moderate-to-low intensity effort. Interval training boosts metabolism significantly longer than a steady workout of equal or even greater length (for example, a 20 minute workout of alternating high/low-intensity periods burns more calories than a 20 minute workout of stead intensity). Interval training also builds lean muscle tissue faster than steady state training.

By combining the above two principles, exercisers can maximize fat-burning and muscle-building potential through significantly shorter workouts. HIIT maximizes increased metabolic rate, optimizes muscle building and muscle retention during fat loss, and increases calorie burn during and after workouts.

The Science Behind Interval Training

HIIT taxes and maximizes both aerobic and anaerobic fitness, while cardio addresses aerobic only. Aerobic respiration requires oxygen to generate energy in the form of ATP, while anaerobic respiration does not. HIIT affects muscle tissue at the cellular level, actually changing mitochondrial activity in the muscles themselves. Studies indicate as little as 27 minutes of HIIT three times per week produces the same anaerobic and aerobic improvement as 60 minutes of steady state cardio five times per week.

Interval Training Protocols

Interval training protocols differ in terms of length for both high and low-intensity intervals, the ratio of high to low-intensity, and the level of intensity during workouts. Three leading protocols are the Tabata Method, Little Method, and Turbulence Training.

The Tabata Method was developed in 1996 by Dr. Izumi Tabata of Japan. It involves high-intensity spurts at 170% of one’s VO2 max. The workouts total four minutes and involve 20 seconds of high intensity followed by 10 seconds of rest for eight cycles. The recommended frequency of Tabata workouts is between two and four times per week. Tabata is best for those who are already fit and are looking for a workout that requires very little time. The Tabata Method can also be performed with strength training movements.

To implement the Tabata Method, try the following. Start with a three-minute warm-up, then sprint for 20 seconds. Rest (walk) for 10 seconds, then repeat the sprint/walk cycle for a total of eight cycles.

The Little Method was developed by Drs. Johnathan Little and Martin Gibala in 2009. It involves high-intensity workouts at 95% of one’s VO2 max. The protocol calls for 60 seconds of high intensity followed by 75 seconds of low intensity. Repeat for a total of 12 cycles (totaling 27 minutes) up to three times per week.

To implement the Little Method, start with a three-minute warm-up. Cycle for 60 seconds quickly and with max resistance. Follow that with 75 seconds of slow cycling at low resistance, and repeat the fast/slow cycle for a total of 27 minutes. This is best for those at an intermediate fitness level who have 30 minutes to spare.

Turbulence training was developed by exercise physiology researcher Craig Ballantyne. It involves eight-rep weight training sets alternated with one to two-minute cardio sets. The protocol alternates high-weight/low-rep strength training with high-intensity cardio. The maximum 45-minute workouts combine strength training with cardio, and the recommended frequency is three times per week.

To implement Turbulence Training, start with a five-minute warm-up. Perform an eight-rep set of a weightlifting movement (like dumbbell presses) followed by one minute of mountain climbers. Repeat through a full-body routine for 45 minutes. Turbulence Training is generally best for those who have longer to train and are looking to incorporate strength training into their routines.

High-intensity interval training isn’t for everyone. It’s an incredibly effective method for improving fitness in a short time, but it’s also extremely taxing on the body. It’s best to start gradually and incorporate it into your training over time.

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Why should we avoid processing?

Freezing, Drying, Cooking, and Reheating

Nearly every food preparation process reduces the amount of nutrients in food. In particular, processes that expose foods to high levels of heat, light, and/or oxygen cause the greatest nutrient loss. Nutrients can also be "washed out" of foods by fluids that are introduced during a cooking process. For example, boiling a potato can cause much of the potato's B and C vitamins to migrate to the boiling water. You'll still benefit from those nutrients if you consume the liquid (i.e. if the potato and water are being turned into potato soup), but not if you throw away the liquid. Similar losses also occur when you broil, roast, or fry in oil, and then drain off the drippings.

The table below compares the typical maximum nutrient losses for common food processing methods. This table is included as a general guide only. Actual losses will depend on many different factors, including type of food and cooking time and temperature.

Typical Maximum Nutrient Losses (as compared to raw food)
Vitamins	Freeze	Dry	Cook	Cook+Drain	Reheat
Vitamin A	5%	50%	25%	35%	10%
Retinol Activity Equivalent	5%	50%	25%	35%	10%
Alpha Carotene	5%	50%	25%	35%	10%
Beta Carotene	5%	50%	25%	35%	10%
Beta Cryptoxanthin	5%	50%	25%	35%	10%
Lycopene	5%	50%	25%	35%	10%
Lutein+Zeaxanthin	5%	50%	25%	35%	10%
Vitamin C	30%	80%	50%	75%	50%
Thiamin	5%	30%	55%	70%	40%
Riboflavin	0%	10%	25%	45%	5%
Niacin	0%	10%	40%	55%	5%
Vitamin B6	0%	10%	50%	65%	45%
Folate	5%	50%	70%	75%	30%
Food Folate	5%	50%	70%	75%	30%
Folic Acid	5%	50%	70%	75%	30%
Vitamin B12	0%	0%	45%	50%	45%
Minerals	Freeze	Dry	Cook	Cook+Drain	Reheat
Calcium	5%	0%	20%	25%	0%
Iron	0%	0%	35%	40%	0%
Magnesium	0%	0%	25%	40%	0%
Phosphorus	0%	0%	25%	35%	0%
Potassium	10%	0%	30%	70%	0%
Sodium	0%	0%	25%	55%	0%
Zinc	0%	0%	25%	25%	0%
Copper	10%	0%	40%	45%	0%

Consuming Raw Foods

The amount of nutrient loss caused by cooking has encouraged some health-conscious consumers to eat more raw foods. In general, this is a positive step. However, cooking is also beneficial, because it kills potentially harmful microorganisms that are present in the food supply. In particular, poultry and ground meats (e.g. hamburger) should always be thoroughly cooked, and the surface of all fruits and vegetables should be carefully washed before eating. 

Grilling Meats

Outdoor grilling is a popular cooking method, primarily because of the wonderful taste it imparts on meats. It can also be a healthy alternative to other cooking methods, because some of the meat's saturated fat content is reduced by the grilling process. However, grilling also presents a health risk. Two separate types of carcinogenic compounds are produced by high-temperature grilling:

·         heterocyclic amines (HCAs)
HCAs form when a meat is directly exposed to a flame or very high-temperature surface. The creatine-rich meat juices react with the heat to form various HCAs, including amino-imidazo-quinolines, amino-imidazo-quinoxalines, amino-imidazo-pyridines, and aminocarbolines. HCAs have been shown to cause DNA mutation, and may be a factor in the development of certain cancers.

·         polycyclic aromatic hydrocarbons (PAHs)
PAHs form in smoke that's produced when fat from the meat ignites or drips on the hot coals of the grill. Various PAHs present in the resulting smoke, including benzo[a]pyrene and dibenzo[a,h]anthracene, adhere to the outside surface of the grilled meat. PAH exposure is also believed to be linked to certain cancers.

HCA and PAH content in meats can be dramatically reduced by slight alterations in your grilling method. In particular, the following practices will reduce the amount of HCAs and PAHs formed:

1.     Select leaner meats.
Leaner cuts of meat are less likely to drip fat on the grill and produce PAH-laden smoke.

2.     Marinate meats before grilling.
Researchers have determined that marinating meat prior to grilling, even for just a few minutes, can reduce HCA formation by 90% or more. It's believed that the marinade forms a protective barrier for the meat juices that prevents the HCA reaction from occurring.

3.     Grill at lower temperatures.
Lower temperature "roasting" also greatly reduces HCA formation.

4.     Prevent flare-ups.
Flames from grill flare-ups cause the formation of both HCAs and PAHs. Keep an eye on your grill and turn meats frequently to minimize the chance of flare-ups.

5.     Don't overcook meats.
While it's important to cook poultry and ground meats thoroughly, be careful not to overcook any meat. Well-done or burnt meats contain higher levels of HCAs than less cooked meats. For thicker cuts of meat, use a meat thermometer to measure doneness rather than just guessing.

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