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A 15-year study on “added sugar” and heart disease found that participants were twice as likely to die from heart disease who consumed 25 percent or more of daily calories from added sugar compared to those that consumed 10 percent or less. Weekend anchor Marty Gonzalez on “KRON 4 Morning News Weekend” and I talk about sugar and its link to aging.
Not a day goes by that I’m not asked about the latest and greatest health benefits of coconut oil. Due to its “good” saturated fat, coconut oil is being promoted as a cure-all for heart disease, weight gain, high LDL (bad) cholesterol, and Alzheimer’s disease (to name just a few). But is coconut oil and its powerful medicinal properties all that it’s touted to be?
Coconut oil is a saturated fat. These types of fats are generally concentrated in animal products, but are also present in tropical plant-based oils. Saturated fats can increase your LDLs (“bad” cholesterol) and increase your risk of atherosclerotic plaques, coronary artery disease, and stroke. That fact alone should be enough to put coconut oil on the “No Go” list of any healthy eating plan.
The Skinny on Sat Fat
Saturated fats are stable fats, that is, they’re not as sensitive to heat and light like other oils. That’s why they are solid at room temperature, can withstand high cooking temperatures, and have a long shelf life. Here’s how coconut oil compares with the other artery busters.
Beef fat = 40% saturated fat
Lard = 40%
Butter = 64%
Coconut oil = 92%
It’s All In the Acid
Not all saturated fats are created equal. Oils are made up of different types of fatty acids and in different percentages which impact how they react in your body. For example, chocolate contains 60% saturated fat. Stearic acid is its most common saturated fat which is why chocolate raises your LDLs significantly less than butter.
On the other hand, coconut oil contains about 65% of its saturated fats from lauric acid. The lauric acid may be what’s responsible for raising your HDLs (“good” cholesterol). But… don’t run out and buy a gallon of it just yet unless you plan on rubbing it on your skin! Continue reading “Coconut Oil: Is It Healthy or Hype?”→
Ever since your doctor told you to start eating more fiber-rich foods, such as whole grains, vegetables, fruits, and legumes (beans, split peas, chick peas, and lentils), you switched to eating whole wheat bread. You congratulated yourself on trading in (reluctantly) your soft white “wonder” for a 21-grain brick, but your new kind of loaf may not be as healthy and whole as you might think.
Why You Need More Dietary Fiber
There is accumulating evidence that eating more dietary fiber reduces your risk for:
• Type 2 diabetes
• Cardiovascular disease
• Certain cancers
• Weight gain
• Diverticular disease
• Functional constipation
It’s no surprise that another study concluded that for every additional 7 grams of fiber consumed, heart disease risk decreased by 9%. Seven grams of fiber really doesn’t equate to that much food. You can get 7 grams through a serving of whole grains plus beans or lentils (e.g., rice and beans), or a few servings of fruits and vegetables.
How Dietary Fiber Benefits Your Heart
The cardiovascular benefits of dietary fiber include:
Helps get rid of excess bile (reduces LDL “bad” cholesterol)
Reduces cholesterol production
Feeds our “good” bacteria
Changes our gut hormones
Promotes eating low-calorie-density foods
Delays gastric emptying
These effects collectively help control your cholesterol, body weight, blood sugar, and blood pressure which all reduce your risk for cardiovascular disease.
Also, per a study published in the European Journal of Clinical Nutrition, dietary fiber has been shown to reduce inflammation, specifically, C-reactive protein, a sensitive inflammatory marker that can predict chronic disease.
Eat More Whole Plant Foods
Consuming more dietary fiber means eating lots of whole plant foods, such as:
Sources of insoluble fiber, a.k.a. “Nature’s Broom”, help prevent constipation and include:
Other whole grains
When shopping for “packaged” grain products, such as bread, crackers and ready-to-eat cereals, the first word in the ingredients list should be “whole”. However, the remaining ingredients might look like a bunch of chemicals, so how do you choose?
You see it on your bottle of vitamin D… 2,000 IU. You see IU on food labels too. What’s an IU anyway? And why IU instead of mg like vitamin C and calcium supplements?
What’s the Difference?
Gram (gm), milligrams (mg), and micrograms (mcg) are units of weight. To visually represent the relationship between the three units, think of a microgram as a miniscule grain of rice, a milligram as a small bite of rice, and a gram as the whole bowl of rice.
1 gm = 1,000 mg
1,000 mg = 1,000,000 mcg (µg is the short unit symbol for microgram)
International Unit (IU) is a unit of measurement but NOT a measure of weight. It’s the quantity of a specific biologically active substance that produces a particular biological effect. IU is most commonly used for medications, vaccines and some vitamins. However, converting an IU to a unit of weight isn’t a simple equation. That’s because an International Unit is based on the potency or concentration of the substance which varies from substance to substance.
Vitamin D: Converting Biological Activity to Weight
Vitamin D exists in a couple of different forms — cholecalciferol (vitamin D3) and ergocalciferol (vitamin D2).There are common vitamin mass equivalents for vitamin A, C, D, and E with each vitamin having a different biological equivalent. See Vitamin Conversion Chart. To get the equivalents of other substances, you would need to ask a pharmacist.
One IU of vitamin D* is the biological equivalent of 0.025 mcg cholecalciferol or ergocalciferol.
Urine comes in a variety of colors (and smells) which can say a lot about you. Check out this infographic from the Cleveland Clinic. Your pee color is a good barometer for your level of hydration. Be sure to drink enough water — especially if you exercise, the weather is warm or you’re sweating a lot from dreadful hot flashes!
Dehydration is a risk factor for painful kidney stones and low blood pressure (your blood loses volume) whereby your brain and muscles can’t get enough oxygen. A good rule of thumb is to drink half your weight in ounces. For example, if you weigh 150 pounds, try to drink 75 ounces of water per day which is a little more than 9 cups. Add exercise and you’ll need to drink even more.
Fit Tip: If you’re not a water drinker, “eat” your fluids by consuming a lot of ‘water-rich’ foods like fruits and vegetables. Lettuce is 95% water, watermelon 92%, oranges 88%, and apples are 84% water. Also, soups made with lots of broth and veggies are an excellent way to get hydrated.