The Skinny on Fats

The Skinny on Fats

The advertisers and marketers in our society have gone to great lengths to convince us that fats are bad for us to eat. Some of them are and some are not.

By scaring us into believing that all fats are bad–we buy into (and literally buy) all the fat free, light and trans fat stuff they advertise as healthy. First we need to understand what fats really are.  I thought I knew, but once again, I was wrong.

Like with everything else, there are the goods and the bads….

Bad fats are saturated fats that the body has a harder time breaking down. They are usually stored by the body (as fat) and can usually be found in processed foods. These fats can cause cholesterol levels to go up and can put us as a higher risk of cancer, inflammatory diseases and heart disease.

But guess what?  While saturated fats and polyunsaturated fats and trans fat are very very bad for us–most cholesterol problems come from the processed sugar in our diets! Again from all the processed foods we eat.

That does not mean that I am recommending you eat saturated fats and stay away from sugar–I am recommending you stay away from processed foods as much as possible, because it has both!

The good fats though are very important to our bodies and we need them for the proper functioning of our bodies.  The goods can be found in meats, eggs (yes the yolks), and believe it or not the fat on pork.

Bacon lovers you can rejoice! Just make sure to find the best options for the good fat products that are available to you, for example, grass fed meat over corn fed.

Other good fats include avocados, walnuts, salmon, and cooking with extra virgin olive oil are another good source of the good fats that help our bodies.

So to make this completely confusing–if you want to lose the fat in your body you actually need to eat a balanced diet with more fat (the good fats).

But here is the really skinny part of fats–in my humble opinion it seems to me that we as a society are making things much harder than it needs to be.  

We drive ourselves crazy trying to find the “best” foods to eat while at the same time wanting the convenience and variety we have now. And there lies the problem.  There is too much of too much!

If we get back to basics and really look to eat as naturally as we can we can still have a great variety of foods that we enjoy without throwing our health to to wind.

When I think about my favorite foods–my mind always goes back to the things I most enjoyed in my childhood:  steak, chicken, rice, ripe tomatoes, fruit, vegetables.

All those things have the protein, the good carbohydrates and the good fats that we need. My mother has always cooked with olive oil or butter–but not in excessive amounts. Our tomatoes were plain or had a little olive oil and vinegar on them.

Rarely was anything deep fried or dripping with thick gravies. We ate modestly and we ate well. I never remember being hungry or unhealthy.

It wasn’t until adulthood and all the convenience of processed foods that my health started to change…and before you know it we spend years chasing back the health we already had and took for granted.

And that is my skinny–I’m getting back to basics.

What are your favorite foods–that may have been considered “bad” that turns out are not so bad?

Comment below or email me at emptynestsavvy@gmail.com with your thoughts and questions!

 

Carbs to the Rescue

Carbs to the Rescue

Ah Carbs!  The pleasure trigger of the taste buds and the bain of all the empty calories we consume.

Carbohydrates get a bad reputation as being the worst thing to enter our dietary lives–EVER!

But as with most things the majority of people are getting this wrong. This is mostly because they are not doing the research themselves because they are relying on all the sound bytes they hear…

And while I am just another sound byte–I have at least done my homework.

Carbohydrates are a necessary part of our nutritional plan. It is where we get our energy so we can, you know, do stuff.

If we were not getting energy from our food we would feel deflated and tired–all the time–and you would quite literally be unable to function.

If you are trying to lose weight many diets encourage you to cut out carbohydrates–completely.  

Many people grab onto that advice and cut out all carbs!  This does lead to weight loss but very often that weight loss is too much, too fast, can be very dangerous and is not sustainable.

Those diets fail–or I should say the people on those diets fail to reach their goals because they cannot follow the program long term as a lifestyle…I’ll discuss that next time.

Back to carbohydrates–we cannot survive without carbohydrates in our system everyday and this is why:

Carbs come in 3 main categories:

  1. Sugars or simple sugars like glucose, fructose etc. that are basically already broken down for us. These go into our system, give us a little zip of energy and then fizzle out quickly. Because they are simple it takes a lot of them to make us feel “full” or “satisfied” so we eat a lot of them.
  2. Starches are more complex sugars that need to be broken down by our digestive system to create the glucose our bodies need for energy.  So these carbohydrates take longer to break down and give us a slow burn of energy.
  3. Fiber.  Fiber is a carbohydrate that cannot be broken down by the body but is needed to aid digestion and to give us a happy gut and happy bathroom experiences. This, as you know, is super important!

When we eat too many carbs, the body can store some of them for future energy and turns them into fat. Not good.

In a nutshell–we need to eat carbohydrates that are complex and whole to provide us with that slow burn and with fiber. Processed foods that are high in carbohydrates and low in everything else are just empty calories that do not serve us!

The amount of carbohydrates that we need depends on the number of calories you need per day to reach your nutritional goals. I discuss that in a previous post called The Big Mac.

The best carbohydrates are found in vegetables, whole fruits, potatoes, legumes and whole grains. It is important though to remember to watch the serving sizes and the preparation of these foods so that we don’t change a good carbohydrate into a fattening dish.

We also don’t want to eat so much of a good thing that we turn it into a bad thing by overloading our bodies with too much sugar–even from whole foods–that is needed in a day.

For people who are currently battling obesity, type 2 diabetes, high blood pressure and heart disease a low carb diet can be life changing. And I think–especially given our current society–that this is important to mention.

And while a low carb diet may come to your rescue–we need to include the proper water intake, exercise and a host of other changes to our habits as a permanent life change for our rescue to be sustainable.

Remember that carbohydrates did not cause our obesity and a host of other health problems.  Our ancestors ate all kinds of carbs and were healthy–and thin!

Our ancestors, though, ate whole foods–not processed foods!  And there is a way to include whole foods and the science of convenience in processed foods to help us achieve both nutritional values and health objectives!!

While I am still digging for the answers–remember to take everything you know and understand to be true with a grain of salt. Do some discovering of yourself and what works best for your body–because no two bodies are alike!

Reach out with a comment or email me at emptynestsavvy@gmail.com with your thoughts and questions!

Protein Packed

Protein Packed

I am quickly learning that my curiosity about nutrition is very hard work which was not what I expected, but I have always enjoyed a challenge–and a challenge this certainly is.

Learning more about macro nutrients and how they impact the body has been an exciting ride–which I can’t seem to get off of–and today I am full of protein!

Protein is one of the important macro nutrients that we need to have for a healthy diet. Getting the right proteins and in the right amount is the trick.

Where do we get our protein, what are the best types of protein and how much is needed?

First–where do we get our protein?  I thought the easy answer was meat! Beef, chicken and pork are very good sources of protein, but they are not the only sources of high protein.

There is protein in dairy products like eggs, natural cheeses, yogurt, 2% milk, organic milks, and whey and casein protein powders (for protein shakes.)

Proteins can also be found in seafood like Halibut, Yellowfin Tuna, Salmon, Tilapia, Anchovies and Sardines–and in all kinds of beans: black beans, kidney beans, pinto beans and so on.

I was very surprised at the amount of proteins found in nuts and grains like almonds, walnuts, cashews, oats and brown rice. Who knew? Well, I think many people knew–but I didn’t or I wasn’t really paying attention.

How much protein does each person need?  If we remember that protein is needed to build and repair muscles, organs and our skin then it makes sense that we need a fair amount of that.

For a normally active person of normal weight 25-30% of your daily calories from protein would be a good amount. Once again, math will have to be involved in your plans.

That does not mean that I am advocating going out and having a couple of greasy hamburgers a day! While that may have a lot of protein–it also has a lot of other stuff that is not good for you!

Protein also has some magical powers if you are looking to lose weight. When you increase your protein the body’s metabolism increases–burning more calories faster–at the same time that you are feeling fuller and will then eat less of everything.  Magic.

On top of that, proteins help you build muscle mass, which will keep your metabolism at an optimal level to keep burning calories–even when you sleep!

The most exciting thing I have learned in recent days about proteins is that it helps create enzymes that not only repair muscles–especially after a workout–but it helps repair organ tissues.

There is a great deal of research that is showing that increasing your protein intake–as we get older especially–helps us lower blood pressure, and combat diabetes and since it helps maintain muscle–it keeps us stronger longer.

Can we over do it?  Of course, as with anything else–too much of a good thing is not always a good thing.  There is some evidence–although no real scientific proof yet–that if you have kidney disease, too much protein can be harmful.

But for a healthy person getting the right amount of protein each day can help you stay healthy, maintain a good weight, prevent muscle loss as we get older, and keep our metabolism working at optimal levels.

Most healthy women should have between 45 and 75 grams of protein a day and healthy men should have between 55 and 90 grams of protein a day.  The more active you are–the more protein you should have!

Living our best life is important to living a long healthy life–and being healthy and active is the key!

Think about how you can protein pack your days to a healthier you!

Leave a comment below or contact me on emptynestsavvy@gmail.com!

 

Our Surroundings Mirror Us

Our Surroundings Mirror Us

The world changes all the time and constantly, which is ironic, since most of us do not deal well with change.

Part of my journey–in writing this blog and learning more about nutrition and health and wanting to help others, and myself–is that I have gotten to communicate with a lot of people.

And while this week and beyond I am still going to pursue my goals and dreams and share them with you, I thought I would take a break from thinking about carbohydrates and proteins for one day to share something else.

I discovered something about people that I think I knew but had not truly thought about.  Our surroundings mirror us–sometimes in the worst way.

I’ve encountered several people that like me are trying to lose weight and live a more healthy life. People who are serious about nutrition and exercise. We are all on this journey to feel and look better and live a long healthy life.

I’ve also encountered people who are wanting the same things and looking for support but are unwilling–or terrified–to change.

I can completely relate to that.  It is scary to change, to let go of the past and move into the future and make changes. Especially when changes will affect those around us. And when we worry that those we love will not accept and love us back–as we make those changes.

I will share the perfect example–in my own life–and see if you can relate.  Before I began losing weight I felt bulky, swollen, and awkward. My house also had a lot of extra “stuff” in it. Papers and files and clothes and knick knacks.

The house was mirroring me!

My house was clean but full–if you’ve read some of my earlier posts you’ll know that one of my goals this year is to declutter and I’ve been making a great deal of progress!

More amazing still, the more I lightened my load at home, the lighter I became–quite literally.  And I am starting to see the connection for some.

So how do we shine up our mirrors so that what is reflected back is exactly what you want to see?

Decluttering the house–especially the kitchen–is a good place to start.  The more I learn about the good foods to eat–the more I fill my pantry with those and have replaced the processed foods we are no longer choosing to eat.

Another thing we should clean up are our thoughts and feelings–about ourselves. That mirror reflects not only us, but the us we are trying to hide.

Hurts and pain, sadness and anxieties are all part of the reflection–and sometimes we eat the wrong foods and don’t take care of ourselves to hide ourselves away–maybe to protect ourselves from our pasts or the fears of the future.

So for what it’s worth look at your surroundings and decide what you want to change.  Nothing stays the same–we can fight change or we can embrace it.

I think you’ll find–like I am learning about myself–that when you enjoy the changes in your life the mirror will reflect it.

Have a wonderful Monday! And comment below–let me know how letting go of things and the past can make your future strong!

 

Genuine Artificial Food

Genuine Artificial Food

As I was looking for the best carbohydrates I can find to provide complex sugars to give me energy I found a dark and confusing place that I am not sure I’ve completely recovered from–it is similar to Alice in Wonderland falling through the rabbit hole and finding a whole new upside down backwards world.

Like Alice, I became fascinated and then horrified about what I was learning and eventually finding my way back to the real world.

And since I am not very science minded–at least I don’t think so–I will try to explain my findings, or lack thereof.

So here it is.  Too many carbohydrates are bad because they break down into simple sugars too fast in our system creating a spike in sugar.

The body, in its infinite wisdom, produces a lot of insulin to bring the sugar levels back to normal, overcompensates with too much insulin and then we crash. We feel weak and tired.  

The body (mostly the liver) is working overtime to clean out the extra sugar and insulin.

Meanwhile, we begin to crave more sugar (or carbs) to make us feel better and most of us give in and have more carbs–putting us right back on the cycle of a spike and a crash.

At the same time, the body (on the inside) is experiencing stress from having to produce the insulin and fix itself and then clean itself out and that stress slows down and sometimes stops digestion–so the body stores all the extra stuff we did not use–as fat.

Like I said–a scary rabbit hole.  But our travels in the upside down world are not over, Alice–there’s more.

Most of the carbohydrates we consume are not only empty calories, as we have heard many nutrition gurus tell us, they are also made up of chemicals.

Chemicals our bodies cannot absorb or break down because the body cannot identify them as a carbohydrate or a protein or a vitamin. So these chemicals build up in the body–in our fat–and for many of us it creates disease or conditions and for others it just makes us feel blah.

Diabetes, IBS, heart disease, high blood pressure, gluten intolerance, foggy brain, undefined pain, allergies, unexplained inflammation, eczema, depression, chronic fatigue, cancer, autism and infertility to name a few are thought to be caused by chemicals in our food and our environment.

Now wait–I am not saying we should go out a boycott anything and everything because of chemicals. Chemicals have their place in the society we live in. And our bodies are wonderful machines that can filter out things or adapt to new environments.

Like I said–the rabbit hole can be fascinating and terrifying at the same time. A balance is what I am looking for.

Here is what I am doing to find that balance–I am reading all our food labels.  That in itself is a scary thing–but very eye opening! If a product has more than 5 ingredients I already know it could be trouble.

Here are a few things I try to minimize:

  1. Trans-Fat:  this is also called hydrogenated or partially hydrogenated fat. I’m not even sure what it is yet–but it is not real–it is chemically made.
  2. High Fructose Corn Syrup: a substitute for real sugar. Sugar is bad enough–the substitute, is worse. I feel the same about any artificial sweeteners.
  3. Artificial Colors, artificial sweeteners, artificial fillers: the name pretty much spells it out Alice!  It is genuine artificial–not real.
  4. Preservative: these are usually described on labels by their initials–MSG, BHT, BHA, TBHQ, etc–I can’t pronounce what they stand for but clearly a chemical compound.

So where is my balance?  I realize we cannot go crazy and completely eliminate all these things–we just don’t have to take it to an extreme.

We are eating more salads and fruits and vegetables and looking for the right amounts of macro nutrients our body needs.

What about labels for the fruits and vegetables and salads?  Well broccoli, whether organic or not, is real and doesn’t need a label–so I feel we are already better off than the bag of Hot Cheetos!

And at some point we need to get out of the rabbit hole or we will get stuck in the upside down backwards world!

Have I found the best Carbohydrates yet?  Not really–it’s a journey…and I will get back with you on that.  

In the meantime, I am going to read my labels and continue my search. I hope you’ll come along for the trip!

What have been your findings in your health journey with processed foods?  Comment below or send me your thoughts, comments and questions to emptynestsavvy@gmail.com

The Big Mac

The Big Mac

The more I learn about nutrition, the more interested and confused I become.  No wonder so many people try so many diets and either fail miserably or succeed for a short while and then fall of the wagon and fail.

Now don’t misunderstand…diets do work for the most part but they only work as long as you continue the diet–which long term for most people is very hard–because diets all eliminate something major that the body needs.

What I am learning is better is creating your own nutritional plan that works for you. Yes–I did say create…but you can also adopt a way of life that provides you all the nutrients you need without the deprivation of most diets out there.

When you do this and keep it up and include at least 30 minutes of exercise everyday you will lose weight, feel better and naturally be healthier.

In order to create (or adopt) the right nutritional plan for you, you have to understand the Macros–or as I call them “the Big Mac”.

As with most popular buzzwords of the day, I usually get them wrong and invent my own.

So the Big Mac, or Macros are really Macro-nutrients.  Those are the major categories of nutrients the body needs in big quantities to work. And work well.

Thankfully–for me–there are only three to remember: Proteins, Carbohydrates and Fats.

Here is a quick crash course on the Macros and how much your body needs in order to be healthy.

Proteins:  These are the building blocks of, well, everything. It is the main thing in all our tissues, organs, bones, enzymes, blood and hair. Everything is made of proteins and proteins also help repair them–like our muscles after a workout.

Proteins can be found in most meats and dairy products but also in legumes and grains. Getting enough proteins and the right type of proteins is essential.

Carbohydrates: Carbs give our bodies the needed energy we need to function. Carbs are also what makes us feel full so we don’t over eat the wrong kind of stuff.  Americans have a love-hate relationship with carbs.

Because all carbs are broken down into glucose by the body for energy–the wrong kind of carbs (simple sugars) will give you a great zing of energy followed by the slump.  The right kind of carbs can give our bodies the more leveled output of energy that lasts longer and doesn’t make us feel like we let the air out of the balloon.

Fats: Believe it or not fats are very necessary in our bodies.  They have a bad reputation for causing heart disease and obesity etc.  but are very necessary for the body to use with our hormones, nervous system, skin and hair health and even as insulation and cushion for the body and our organs.

As with Carbohydrates the wrong kind–or too much of a good thing–can be bad. We need insulation–but not too much insulation.

The big question is how much of each do we need to live healthy, lose unwanted weight, or build muscle.

The big answer of course is–it depends.

Each person’s needs and tolerance will be different–that is why most diets don’t work long term because each person needs to customize them to their own needs and body reactions.

Here is a general guideline to start with and adjust as your needs change.  Figure out how many calories you need to reach your goal. For example, if I want to lose weight–and I do–I want to stay at or under 1400 calories a day.

(The internet has many calculators you can use–as do most diet books–to figure out how many calories you need based on your gender, height, current weight and how much activity you have in your life.)

Once you know the calories you are aiming for–a simple method to allocate your calories is by getting 40% of your calories from Proteins, 40% from Carbohydrates and 20% from Fats.

Based on my number I would need 560 calories from Protein, 560 calories from Carbohydrates and 280 calories from Fat.  Add 64 oz of water a day and moderate exercise and viola! a new me!

Easy right? No…absolutely not easy. And that is my point today. Being healthy is hard work, but it can be done and it is so worth it! You have to take the time to do the numbers and then make the numbers work for you into a lifestyle choice that gets you to and keeps you where you want to be.

We want to live better, faster and smarter–and the Big Mac will get you there…but you have to put in the work!
Have a great day today! Reach out with a comment about your Big Mac or email me at emptynestsavvy@gmail.com with your thoughts and questions!

Getting Re-Organized

Getting Re-Organized

Developing the life we want is HARD work!  The first 3 months of the year have passed so quickly!  And I thought I would have my whole life planned out by now!

Of course my illusions of grandeur have gotten the best of me yet again.  Thank goodness life is a long one!

I can say that the first three months of the year has been a productive one.  I am still on track with my New Year’s Resolutions and this is a good time to take stock and evaluate what is working and what is not working.

I am happy to say that a lot is working–in order to be better, though, we have to be honest about what is not working.  What is not working is I am trying to accomplish everything at once. And while I am not failing–in order to keep up the pace now is when I have to really get re-organized!

I am going to have to truly map out “The Plan”–as I’ve dubbed the rest of our lives…

I thought I was being easy on myself when I only gave myself two New Year’s Resolutions:

  1. Be the healthiest ME I can be
  2. Organize my life so I have more: space, time, money and happiness

These resolutions–have translated into some specific goals–that are going to take longer than I expected.  It is going to be a long road but I am looking forward to every step!

  1. Being the healthiest Me I can be has led me to:

Researching healthy lifestyles, fitness and lifestyle diseases and longevity studies.  That’s a lot of fancy words just to say that I joined the gym, am looking to learn to cook healthier meals, make sure I get enough sleep, lose weight and get strong.

In doing those things, I stumbled upon Health Coaching School of which I am enthusiastically a student and am not just improving my knowledge and health but helping those close to me as well.

2. Organizing my life so I have more: space, time, money and happiness has led me to:

Decluttering my house, my life, my schedule, my social media, my shopping habits…etc. It has led me down the road to making the right choices for me and my family regardless of what others may think and surprisingly–that has made me feel lighter and free-er and yes, dare I say very happy!

In my New Year’s post one of my pieces of advice was that no matter what your goals or resolution is the most important part of succeeding is to begin. Put one step in front of the other and keep moving forward.

In order to do all the things I want to do and keep up this happy momentum, I need to get re-organized to keep it going.

So here is my plan–maybe you can use these ideas to help you reach your goals also:

  1. Keep the big picture front and center.  
  2. Make daily, small, reachable goals.
  3. Accept setbacks.
  4. Look for other options when there are setbacks.
  5. And then take the next step.  

This is an exciting time being in the Empty Nest–our kids are expanding their world and we are expanding ours–we are enjoying the ride and moving forward!

How are your goals and resolutions coming along? Is it time to start over and get organized toward your big picture? Let me know what things have slowed you down or stopped your progress on something you really want to achieve.

No matter where you are in your goals–remember each day brings new opportunities–and have fun!