Bad Fats, Good Fats, and Fat Loss

By [http://ezinearticles.com/?expert=J_Gwin]J Gwin

Are there really good fats and bad fats? Can good fats actually help you lose fat?

Believe it or not, fats are actually a primary nutrient and serve many important bodily functions:

Primary fuel for light to moderate exercise
Provide the body with essential fatty acids
Provide for the proper function of cell membranes, skin and hormones.
Transport fat soluble vitamins.

So why do fats get such a bad rap in our society?

Well, a couple of types of fat, saturated and trans fat, are associated with increased risk of heart disease, obesity, diabetes, and some types of cancer. These types of fat raise your bad cholesterol level, leaving you more susceptible to heart attacks. Trans fat actually lowers your good cholesterol as well! In fact, trans fat is so bad for you that many cities have taken steps to force restaurants to eliminate trans fat.

But a couple of good fat, specifically monounsaturated and polyunsaturated fat, can actually lower your risk of heart disease by lowering your bad cholesterol. They also serve important functions like growth and brain function.

Monounsaturated fats and polyunsaturated fats are found in many oils like extra virgin olive oil and canola oil, as well as safflower oil. They are also found in fatty fish like salmon and trout, as well as avocados and all-natural peanut butter. Additionally, most seeds and nuts contain these fats as well. These serve a primary role in exercise energy and serve to improve overall health by lowering bad cholesterol.

Saturated fats are typically found in fatty meats (highly-marbled meats), butter, mayonnaise, and whole milk dairy products. Trans fat, the devil of nutrition, is found in many fast foods and fried foods, and many snack foods such as chips and cookies. Trans fat is also very prevalent in baked goods such as doughnuts.

The USDA Food Guide recommends 3-6 tablespoons of good fats per day for a 2000-calorie diet. Additionally, if you want to lose fat and stay healthy, you should avoid saturated fat and trans fat as much as you can. To get good fat, try cooking some bell pepper and onion in 3 tablespoons of extra virgin olive oil for a tasty addition to many meals.

Check out the next article in the free guide on how to lose fat, rel=nofollow [http://www.20minutefatloss.net/carbs-are-not-the-enemy/]Carbs are Not the Enemy.

Want a free copy of my ebook, 10 Dirty Secrets of Fat Loss? Go to http://www.20minutefatloss.net/aft and sign up for free. You will also get my 2 Week Fat-Burning Workout as part of the ebook.

Josh Gwin is a Certified Personal Fitness Trainer though the Aerobics and Fitness Association of America and holds a black belt in martial arts. He has a degree in Biological Sciences/Pre-Med and a Master's Degree from Louisiana State University.

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High Fiber Foods That Are Also Low in Carbs

By [http://ezinearticles.com/?expert=John_Devon]John Devon

For a healthy body, make sure you are eating enough fiber.

How much fiber should you eat?

According to the USDA Dietary Guidelines for 2010, most Americans consume an average of only 15 grams of dietary fiber per day. Compare that with recommendations of the Institute of Medicine:

Men 50 years old and younger should have at least 38 grams of total fiber a day.
Women 50 years old and younger should have at least 25 grams.
Men 51 years old and older should have at least 30 grams.
Women 51 years and older should have at least 21 grams.

In addition to more fiber, you should be eating fewer refined carbs -- such as those found in processed foods like white bread, white pasta and crackers.

What high-fiber foods are also low in carbs?

This question is something of an oxymoron -- fiber is a carbohydrate; so are unrefined carbs. The question should be re-phrased as, "What high-fiber foods are also low in unrefined carbs?

Remember the foods your mother said were "good for you"? For me they included spinach, brussel sprouts, cauliflower, beets, sauerkraut, walnuts. If you were from the south, perhaps they also included turnip greens, collard greens, beet greens and mustard greens. Well, it turns out that they are good for you -- they have a high dietary fiber content (at least 3% percent by weight) and a high fraction (two-thirds or more) of their total carbs are dietary fiber.

Start your day with a nutritious, high-fiber cereal like All-Bran. A 26-gram serving (1/2 cup) has 13 grams of dietary fiber representing 65% of total carbs and 50% of total weight. All Bran has a 5-star rating for "optimum health" by NutritionData. Or consider corn bran. A 28 gram serving of corn bran has 17 grams of dietary fiber -- comprising 74% of total carbs and 60% of total weight.

Throughout the day eat plenty of fruits and vegetables

There's an element of truth in the old adage, "An apple a day keeps the doctor away." Eating an apple with skin gives you plenty of vitamins and minerals. There's 4 grams of dietary fiber in a medium-sized apple, representing 14% of total fiber, 2% of total weight (There's a lot of water and sugar content in an apple.)

If you have never tried avocados, try one. An avocado has 13 grams of dietary fiber representing 76% of total carbs, and 7% of total weight. (It also has water, but not much sugar.)

Can eating more fiber help you lose weight?

The USDA. Dietary Guidelines for 2010 cited studies that found that high-fiber diets were associated with lower body weight and lower waist circumference. A higher fiber diet will satisfy you longer so you end up eating fewer calories. It aids digestion and stool composition. And it reduces your risk of diabetes, colon cancer, obesity and other chronic diseases.

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How To Stay Young And Healthy Forever - Eat Antioxidant And Fiber-Rich Foods

By [http://ezinearticles.com/?expert=Adriana_Thomas]Adriana Thomas

There are different ways for staying healthy, and looking young. Among the best methods include eating a healthy diet, getting adequate sleep, regular exercise, and having a happy disposition and mood. Another way for staying healthy and looking young includes eating foods that are rich in antioxidants. Just what exactly are antioxidants?

The Health Benefits of Antioxidants

Antioxidants, according to health experts, are substances or nutrients which help to prevent or slow down oxidative damage to our body. Once the cells in the body utilize oxygen, they often naturally create free radicals, which can damage other healthy cells. Antioxidants often act as hunters of free radicals; therefore they help prevent the damage done by these elements. Diseases like macular degeneration, heart disease, diabetes and cancer are often hastened or brought about by oxidative damage made by these free radicals. According to a recent British health study, serving yourself an average of five servings of antioxidant-rich fruits and vegetables daily helps lower the risk of stroke by as much as 25 percent, as well as considerably lower the risk of cancer and other life-threatening infections.

Which Foods Are High In Antioxidants?

Health experts suggest that to stay healthy and look young, you need to eat at least five to nine servings of fruits and vegetables which are rich in vitamins A, C and E, and also contain high levels of antioxidants. Antioxidant-rich fruits include blueberries cranberries and blackberries, while for vegetables beans, russet potatoes and artichoke hearts are antioxidant-rich. Carrots, sweet apples, broccoli, tomatoes, kale, cantaloupe, peaches and apricots, along with nuts like walnuts, hazelnuts and pecans, cinnamon, oregano and ground cloves are also good sources of antioxidants as well.

Tips For Choosing Antioxidant-Rich Foods

When choosing antioxidant-rich foods, remember that there are different types of antioxidants that It would in fact be very helpful if you consume a wide array of antioxidant-rich food items.
One of the best methods for ensuring that you're getting the right amount of antioxidants is to eat as much fresh vegetables and fruits each day. Purchase a good juicer, so you'll be able to drink fresh vegetable juice every day.
Whenever you're washing and preparing fruits and vegetables, make sure you properly wash each item, especially if the fruit or veggie is known to be heavily contaminated with pesticides.
Goji berries and raw chocolate are also rich in antioxidants.

Oxidation, even in metals, leads to the development of rust, and breaks down the surface of metal objects. This is the same effect created by free radicals to our body. Free radicals often attack healthy cells, including protein and fats, which lead to a weakened immune system and paves the way for the entry of a wide array of diseases, and also speed up the aging process. By having a healthy dose of antioxidant-rich foods, cell damage can be reduced or slowed down, and the person will be able to live a normal and healthier life.

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Coconut Water Benefits: Healthy Help During Pregnancy

By [http://ezinearticles.com/?expert=Janet_Grosshandler]Janet Grosshandler

Coconut water provides many benefits for health-conscious people. Pregnant women especially can drink this pure liquid, which is high in minerals and vitamins and might help alleviate some of the challenges that occur during pregnancy.

Staying hydrated, which means drinking plenty of good fluids, is crucial during pregnancy to keep your body systems flowing. Coconut water is the purest liquid next to water, filled with natural ingredients, low in sugar, and without chemicals or preservatives.

Known as a perfect isotonic liquid, coconut water will mesh with your cells easily, keeping fluid levels up and toxins excreted more efficiently. CW is high in potassium, magnesium, and other minerals, which balances your body into a more alkaline and healthy state.

What else can coconut water do to help your pregnancy be the best it can be?
Weight gain- CW is low in calories and high in nutrients. It beats sweetened fruit juices and empty-calorie soda in keeping weight gain down from junk calories.
Heartburn- Oh, the scourge of pregnant women everywhere! Coconut water soothes your digestive system, neutralizing the acidity with its alkalizing properties.
Nausea and vomiting-In many countries, CW is the antidote to the vomiting that results from malaria, dengue fever, and typhoid. If it works on those serious illnesses, imagine how it can help with "morning sickness."
Urinary tract infections- Coconut water, in its isotonic state, cleanses the systems of your body, flushing toxins out as a natural diuretic. The more you drink, the more toxins will leave your body, which can help prevent UTI's.
Constipation- Drinking small amounts of CW will act as a very mild laxative. Avoiding constipation during pregnancy is definitely something to rejoice about!
Strengthen immune system- Every healthy thing you do for yourself will be relayed to your baby. Coconut water is rich with lauric acid that has anti-viral and anti-bacterial properties. This can help prevent acquiring infections and makes your immune system, and that of your baby, stronger.

Drinking healthful water from coconuts in moderation every day will keep you hydrated, boost those needed electrolytes, and cool you off from those hormones flashes rushing through your body.

Pregnancy is such a wonderful gift and an important job for your body to undertake. Only put healthy, nutritional food and drinks into your body during baby-making time. Your body is working for two so soothe its demands with healthy coconut water.

As always, check with your doctor before starting any new foods and drinks, since every pregnancy is different and may require specific care.

Janet Grosshandler is the creator of and writer for [http://CoconutWaterPureHealth.com]http://CoconutWaterPureHealth.com, a website that provides all the current information about the nutritional and health benefits of adding coconut water to your active lifestyle. Go to her [http://CoconutWaterPureHealth.com]CoconutWaterPureHealth.com website for healthy drink and food recipes.

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Fatty Acids - Omega 3 Health Benefits

By [http://ezinearticles.com/?expert=Mark_J_Kinnear]Mark J Kinnear

We are very lucky to have such wonderful brains. Our brains store the memories of a lifetime for us to recall whenever we like. We can imagine all sorts of amazing things with the sheer power of our imagination. We can perform multiple functions automatically such as breathing, blinking, making our heart beat etc. It is surely the ultimate super computer. It will be some time before man can come anywhere close to mimicking it's complexity using crude silicon chips and transistors.

However, all the fast paced and fancy brain functions that our grey matter performs so effortlessly comes at a price. Our brains require a lot of energy to keep them working at their optimum. There is a lot going on with our brains at a constant rate. Even when we sleep our brain is extremely active. All this activity needs a lot of the good stuff to keep it well oiled and promote good brain health.

So What exactly is the good stuff for brain health?

Basically the good stuff is the right kind of food our brains need. We need lots of glucose to fuel the brain. Glucose comes from the various sugars that we eat. Some sugars are broken down more quickly and transformed into glucose faster than others. But we also need the right kind of fats. Fats make up a large part of our brain, but not trans fats - the kind we get from greasy chips and so on. Trans fats are man made and don't exist in very many other places in nature. The process to create trans fats involves converting liquid fat into a solid which can be used to add bulk to foods and help to increase a foods shelf life. This is bad news for our brains in modern times as we are consuming too many trans fats on a daily basis and this has a negative effect on our brain functions and infrastructure.

So just as we are saturated with information about eating a healthy diet to keep our bodies in optimum condition so we are equally responsible for our brains in the same respect.

It may be a cliché, but it seems that the age old saying of healthy body, healthy mind, rings true in this case. http://hubpages.com/hub/Fatty-Acids-Omega-3 http://hubpages.com/hub/Why-are-we-so-unfit

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