Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.

Archive for the ‘ Fat ’ Category

12 Jan

Fat Food Is Smart Fuel

Smart Fuel, Just in Time for the Weekend…

Want skin that Cindy Crawford would be jealous of? Eat fat. That’s right – fat! Many of us, especially women, tend to avoid fat because we’ve been told it’s bad for us. Mark will be posting later today on the fat debate (would you expect anything less than ornery here at Mark’s Daily Apple?), but for now, here’s our suggestion: fat is your friend!

Keep in mind the type of fat you eat is very important. Fried foods and processed items tend to be high in “bad” fats – the kind that clog arteries, release free radicals in your body, and stimulate inflammation. But good fats – heaven be praised – can prevent disease, help you lose weight, and make your skin positively glow. Sound too good to be true? Nope. Good fats really can help with all those health goals.

Here are some “good” fats you can eat to feel great starting this weekend:

Animal fats top the list: think tallow, lard, fish oil.

Other great fats:

Avocados

Avocado oil

Omega-3-enhanced eggs

Olive Oil

Coconut Oil

Butter/Ghee

Other good fats:

Organic yogurt and cottage cheese. These dairy products are typically easier to digest than cheese or milk. Be sure to get the sugar-free varieties of yogurt. Although dairy isn’t rich in Omega-3 fatty acids like fish or nuts, there are other valuable fats. And science reveals that the proportions of various fats in the diet are more important than any single fat. Fats work better together than alone.

Now, admittedly, we’ve been on a bit of an Omega-3 tear this week, but that’s because we see people missing out on these fantastic fats. Fat’s not bad. Far from it – so enjoy! You’ll sleep better, your skin will be radiant, your organs will love you, and your waistline might even shrink a bit. Magical things happen when Omega-3 fats come to town: headaches run in fright, bad moods slink away, and spare tires get rolling.

sparetire
5 Dec

Trans Fat in NYC: Update!

It’s happened. New York City has banned trans fat in restaurants. Corn cobs everywhere are furious, but we think it’s pretty cool. Of course, it would be better if restaurants did this of their own accord; legal intervention is never as inspiring. But we’ll take it!

friedfish

Here’s the clickativity.

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15 Nov

Mark Sisson Is Not Afraid of Fat, Part 2

The Harvard School of Public Health has announced the results of a painstaking 20-year study: fat does not make you fat, or sick, or anything else we’ve been taught about fat. In fact, a high-fat, high-protein diet does not contribute to heart disease. This is a mammoth issue in health right now, but the debate has been building behind the scenes of the drug, medical and food industries since the 1940s. I’ll be addressing it frequently.

For now, bear in mind, I have to stress that I am talking good fats (fish, avocados, nuts and the like). This is not a license to gorge on bacon (though I don’t think saturated fat is the health monster it’s been made out to be).

salmon

For those who have a hankering for some clickativity, the article as printed in Time this week.

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6 Nov

Mark Sisson Is Not Afraid of Fat

Evolution is all about adaptation – to the environment, to circumstances, to stress and even (or especially) to food. In this context of adaptation, it’s truly amazing how “inventive” the human body has become in finding novel (and perhaps heretofore uncontemplated) ways to repair damage we do to ourselves through our diets and other lifestyle indiscretions. And most of these changes are less than a few hundred years old, which makes the adaptations even more remarkable.

Let’s use cholesterol as an example. Cholesterol is actually very beneficial. Among other duties, it’s a necessary component of every cell membrane and it’s involved in hormone production. The body makes about 1400 mg a day just to keep up!

Now let’s take a stressful lifestyle (show of hands, please), add in a bad diet and lack of exercise and we get an inflammatory process in the arteries that causes lesions. This inflammation problem is completely unrelated to amounts or types of cholesterol.

Nevertheless, the ever-inventive human body adapts to this inflammation sequence by using cholesterol as a band-aid to cover up the lesions until healing can take place – which, of course, almost never happens since the silly human continues to live the same pro-inflammatory lifestyle. Eventually, the cholesterol band-aids harden (sclerosis), narrow the arteries and sometimes break off causing a heart attack.

Of course, we blame the cholesterol for all this and embark on a national campaign to rid the body of this important substance instead of focusing on the foods (and other stresses) that promote inflammation in the first place!

Now let’s consider fat. For years we believed fat was nothing more than nature’s way of storing extra calories for some future famine. That would be a handy little adaptation in and of itself if that’s all it were. But when you do the math, you see that it doesn’t require a lot of fat to survive or even migrate for long periods. A 165-pound person with only 13% body fat has 21.45 pounds of fat. Being generous and assuming that you need a minimum 3% just to carry on basic survival functions, that leaves 10% or 16.5 pounds of fat to live off. At 3500 calories per pound of fat and 100 calories per mile walking, you’d theoretically have enough fat to survive weeks and migrate several hundred miles.

So maybe fat has another purpose, and this is where my friend Art De Vany’s description of fat as a toxic waste site (my words) comes in. Modern humans have so thoroughly altered foods to focus on simple carbohydrates (sugars) that we now consume hundreds of excess grams of it every day.

As Art has explained, the body recognizes excess sugar (glucose) as a toxic load – and remember, it doesn’t take a whole lot of it to be excessive – and the body starts the adaptive process of secreting insulin to take sugar out of the bloodstream and deposit it into the muscles.

Two problems arise immediately:

First, there’s not a lot of room in those muscles. Ask any athlete who’s ever tried to carbo-load for an event. Secondly, most people aren’t athletes and have lost significant utility of their muscle through atrophy, further diminishing storage. Furthermore, they don’t burn off the already-stored glycogen because they don’t exercise.

But here’s where the body has become so elegantly adaptive once again. It creates little storage facilities in the form of additional fat cells. Not because it’s trying to store calories for some future famine, as modern medicine might have you believe, but because it’s trying to find novel and effective ways to rid the body of this very toxic glucose excess.

And it’s a pretty good solution. Insulin allows glucose access to these fat cells which grow larger and more numerous over time. Problem is, it’s always one step behind, so the fat cells fill up just as the muscle filled up, leaving excess glucose in the bloodstream after the next high carb or high calorie meal until more fat cells can be made.

And so the spiral continues as 40 million Americans are headed towards type 2 diabetes.

cholesterol

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30 Oct

Trans Fat in NYC, Foie Gras in Chicago

It’s Prohibition all over again. What do you all think about major cities banning certain fattening foods? Is this blatantly unconstitutional, or simply in the interest of public health? In recent months Chicago has attempted to ban foie gras (French for greasy grease) and New York has now rumbled to restaurants about frying foods in trans fat oils. Even Killing Folks Covertly (KFC) is hopping in the anti-trans fryer.

While I don’t know that foie gras tops most people’s dietary vice lists, food manufacturers’ stubborn use of trans fat is utterly irresponsible and flagrantly unethical. (Yes, I said it.)

But here’s the real question: Just like the too-skinny models (perhaps a redundancy) banned in Spain, is banning trans fat in restaurants the right step? Might we think about going to the source by sending a message to Congressional lobbyists working for Big Agra instead?

princetontransfat

Discuss, Apples.

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