In 1980, the U.S. Department of Agriculture (USDA) on the advice of the National Institutes of Health, codified how Americans should eat by issuing the first dietary guidelines.  We were told to eat less fat and cholesterol to reduce our risk of a heart attack.  It did seem like the logical approach when studies showed that the risk of heart disease was higher in people with arteries that were clogged with cholesterol-filled plaque.  This plaque buildup blocks the flow of blood in arteries.  Even worse is when the cholesterol plaque ruptures, creating a blood clot that can lead to a heart attack or stroke.

The Food Industry Reduces the Fat in Our Food

Food manufacturers were quick to fulfill those dietary guidelines by producing products that contained less fat and cholesterol.  The dairy industry was one of the first to provide us with “light” or “low-fat” versions of milk, yogurt, and cheeses.  The egg industry followed suit by creating egg products that contained just egg whites since the cholesterol in eggs is found in the yolk.  It was thought that too much cholesterol in the diet leads to too much cholesterol in the bloodstream.  Our breakfasts were now egg white omelets and skim milk.  To replace the fat in processed foods, the food industry increased the carbohydrates.  So instead of a lot of fat, we were eating more carbohydrates, most often simple carbohydrates or plain sugar.

The industry reasoned that carbohydrates were a benign nutrient while fat was lethal.  Also, with Americans needing to lose weight, one gram of carbohydrates contains only 4 calories, whereas one gram of fat contains 9 calories.  And if Americans weren’t eating as much fat, it was also reasoned that they would replace that fat with more fruits and vegetables.  As Marion Nestle, professor of nutrition, food studies and public health at New York University, put it, “That was naïve.”  It’s challenging enough to get Americans to eat the recommended 5-7 fruits and vegetables a day.  What made the healthcare industry think that Americans would naturally gravitate toward fruits and vegetables to replace the “demon” fat?

Carbohydrates Are Not the Answer

With the removal of fat from food, more refined carbohydrates were consumed.  Compare the food labels of low-fat foods to their full-fat versions.  More often than not you’ll see greater amounts of “sugars” in the low-fat version as listed in the Nutrition Facts panel and some form of sugar mentioned in the ingredient list.   Something needed to be added to provide the flavor that was now missing without the usual amount of fat.

What we’ve since learned is that eating simple carbohydrates creates spikes in insulin — a hormone that is triggered to remove too much glucose in the bloodstream.  The insulin does a great job, depositing the glucose in as many places as necessary.  Some of it goes to the brain.  Some of it goes into the muscles.  The rest of it goes into the liver for storage and to be repackaged into fat, which is then deposited in the fat cells (most often around the mid-section).  You can see then how excess carbohydrates make it that much more difficult to lose weight.  And for the overweight individual who has already developed metabolic syndrome  — a condition that sets up insulin resistance —  even more insulin is necessary to rid the bloodstream of excess glucose.  In turn, more fat storage is encouraged.

A Chink in the Armor

Studies have shown that saturated fat tends to increase LDL-cholesterol, the so-called “bad” cholesterol, the type that tends to build up in arterial plaque.  But interestingly, saturated fat has also been shown to increase HDL-cholesterol, the “good” cholesterol.  HDL helps remove LDL-cholesterol from the bloodstream and cart it away to the liver for processing so it’s less available for becoming part of arterial plaque.  Maybe saturated fat isn’t so bad after all?

What is known is that excess carbohydrates are associated with 1) greater amounts of triglycerides (fats) in the blood and 2) lower production of HDL-cholesterol.  Both factors can set a person up for heart disease.  Replacing the fat in our food with simple carbohydrates is appearing to have been a mistake.  Is putting saturated fat back into the diet the answer?

Studies have shown that while saturated fat may increase LDL-cholesterol, it increases “large” LDL particles.  In this case, size really matters.  LDL-cholesterol comes in two sizes: small and dense or large and fluffy.  It’s the small, dense particles that have a cholesterol-raising effect and deleterious effect on plaque production.   Since saturated fat increases the large and fluffy LDL particles, it may be time to consider allowing sources of saturated fat (e.g., butter, meat, etc.) back into the diet.  However, keep in mind that there is still a limit to how much saturated and total fat you should be eating.  These studies only point out that you shouldn’t fear fat — just approach it carefully and knowledgeably.

Hedging Their Bets

Many studies have focused on the benefits of replacing saturated fat with monounsaturated fat (found in such foods as olive oil and avocados) and polyunsaturated fat (found in corn oil and soybean oil).  No one has ever said that fat should be completely removed from the diet.  However, when we see that replacing carbohydrates in the diet with monounsaturated and polyunsaturated fat decreases LDL-cholesterol and increases HDL-cholesterol, it’s a natural conclusion to make that those are the types of fats we should be eating.

Yet, proponents of coconut fat, a highly saturated fat, don’t agree.  That’s because the saturated fat in coconut is mostly made up of medium-chain triglycerides.  The way the body processes medium-chain triglycerides is different than long-chain fats and can be beneficial.

For now, I believe many will continue with the idea that while replacing fat with carbohydrates was a bad experiment, replacing saturated fat with monounsaturated and polyunsaturated fats is a better choice.  Until more studies can be conducted on determining the benefits of saturated fat, the healthcare industry will play it safe saying that mono- and polyunsaturated fats are the better alternatives.

And those in the industry know the challenge with telling Americans that saturated fat is no longer considered detrimental to their health.  Americans will invariably feel they now can justifiably eat all the whole milk, cheeses, butter, ice cream, sausages, hamburger, cookies, etc. they want.  In turn, Americans will become even more overweight and obese and increase their risk for heart disease, diabetes, and cancer even more.

Make It Real

If we stopped relying on processed and packaged foods and ate as Michael Pollan said in his book, “In Defense of Food”, that is, eat “real food”, we might not be in this predicament.  It’s not that beef shouldn’t be on the menu.  Just not factory made beef where cattle are eating foods that aren’t naturally in their diet.  Instead, have grass-fed beef.  Eat organic produce so you’re not eating pesticides along with the fruits and vegetables.  If the package label of a particular food has ingredients with names you’ve never heard of, put it back on the shelf.

No matter what you choose to eat, eat sensibly.  Having too much of anything isn’t a good thing.  Even too many carrots can make your skin turn yellow.  Too much beef can possibly lead to colon cancer.  Too many carbohydrates can lead to obesity.  And while the jury is still out on whether it’s safe to eat saturated fat, be smart about how much you do have.

Here are the facts. Different nuts have different nutrition benefits, however nuts are associated with:

• Improved cardiovascular health, because of the high monounsaturated fatty acids
• Good nutrient density—the calories they provide are healthful and useful to the body
• Taste and textures that are satisfying
• High levels of vitamin E and phytonutrients

More research exists on some nuts than others. The carbohydrate, protein, and fat ratio differs slightly among the different nuts, so eating a variety is possibly the best way to reap all of the benefits that they offer!

Almonds
Scientific evidence supports the role of almonds in cardiac health, specifically cholesterol-lowering properties when almonds are consumed in a diet that is low in saturated fats and cholesterol.

Other facts about almonds:

• 1 ounce (oz)/23 almonds/handful: 160 calories, 14 gram (g) fat (1 g saturated, 3.5 g polyunsaturated, 9 g monounsaturated), 6 g carbohydrate, 6 g protein, 4 g fiber
• Antioxidant power of vitamin E—rich in alpha-tocopherol, which is the form of vitamin E that the body absorbs most readily
• Add almonds to side dishes, cereals, and salads
• Eat them with fruit as a snack
• Try almond butter and jelly sandwiches
• Substitute almond flour when baking
• For more information, visit http://www.almondsarein.com

Cashews
Cashews have high levels of essential minerals—iron, magnesium, phosphorus, zinc, copper, and manganese.

Other facts about cashews:

• 1 oz: 160 calories, 13 g fat, (3 g saturated, 2 g polyunsaturated, 8 g monounsaturated) 9 g carbohydrate, 4 g protein, 1 g fiber
• High levels of magnesium are touted for heart, bone, and muscle health
• Good source of monounsaturated fatty acids
• Add to entrées, side dishes, and desserts or eat them plain
• Store in a cool, dry place in an airtight container
• For more information, visit http://www.organiccashewnuts.com/

Hazelnuts
Hazelnuts are a powerful source of vitamin E and phytonutrients and are associated with building a strong immune system.

Other facts about hazelnuts:

• 1 oz: 180 calories, 17 g fat, (1.5 g saturated, 2 g polyunsaturated, 13 g monounsaturated) 5 g carbohydrate, 3 g protein, 3 g fiber
• For more information, visit http://www.hazelnut.com/

Peanuts
Peanuts are classified botanically as legumes rather than tree nuts, because they grow underground.

Facts about peanuts:

• 1 oz: 161 calories, 14 g fat (1.9 g saturated, 4.4 g polyunsaturated, 6.9 g monounsaturated), 4.6 g carbohydrate, 7.3 g protein, 2.4 g fiber
• Highest protein content of any nut, especially satisfying and beneficial for children, vegetarians, and those with higher protein needs
• Rich in essential minerals, such as magnesium, copper, phosphorus, potassium, and zinc
• Rich in B vitamins and phytonutrients
• For more information, visit http://www.peanut-institute.org/

Pecans
Pecans are touted for their antioxidant properties and cardiovascular benefits.

Other facts about pecans:

• 1 oz/20 halves: 200 calories, 20 g fat (2 g saturated, 6 g polyunsaturated, 12 g monounsaturated), 4 g carbohydrate, 3 g protein, 3 g fiber
• Add to cereals, breads, side dishes, and desserts or eat them plain
• For more information, visit http://www.ilovepecans.org/nutrition.html#antioxidants

Walnuts
Walnuts are a great source of alpha-linolenic acid, an omega-3 fatty acid, and are associated with healthful weight loss.

Other facts about walnuts:

• 1 oz/14 halves: 190 calories, 18.0 g fat (1.5 g saturated, 13 g polyunsaturated, 2.5 g monounsaturated), 4 g carbohydrate, 4 g protein, 2 g fiber
• The highest nut ranking on the Index of Nutritional Quality
• Sweet or savory, enhancing almost any meal or snack
• For more information, visit http://www.walnuts.org/walnuts/

References and recommended readings
International Tree Nut Council, Nutrition Research & Education Foundation. Nutrition research. Available at: http://www.nuthealth.org/nutrition-research/.

Thanks so much.

Roberta

Here’s a label from Dannon “Fruit on the Bottom” yogurt:

It states there are 24 grams of sugar. The only chance you had of figuring out what was added and what was naturally-occurring was to look at the label of plain yogurt.

Here we see 12 grams of sugar. Since plain yogurt doesn’t have any added sugar, we now know that in a 6-ounce container, there are 12 grams of naturally-occurring sugar known as lactose.

Now let’s compare the fruit yogurt with 24 grams of sugar with the 12 grams of lactose found in the plain yogurt. We can figure then that there’s about 12 grams of added sugar in the fruit yogurt. The amount of fruit in any fruit yogurt is nil so it’s not worth considering at the moment. That 12 grams of sugar represents 3 teaspoons of sugar. In other words, 10% of the calories in the fruit yogurt is plain sugar.

The FDA Finally Gets It

With the new proposed labels, you won’t have to do all that math or compare a plain version of a food with another that has sugar in it. The information will be there for you to see.

Current Label

Proposed Label

Notice the line “Added Sugars”. That’s what you need to keep an eye out for. Many studies have shown that the increase in obesity we’ve seen over the years is due, in part, to eating too much sugar. While we all know that a candy bar contains sugar, unless you were reading the ingredient list on such things as crackers, bread, ketchup, spaghetti sauce, etc., you might not have realized just how much sugar you were eating in a day’s time. Thankfully, now we all can make educated decisions because the information will be there for us to use.

% Daily Value

I’m pleased to see that the FDA has now listed the %DV more prominently on the label. When I wrote the book, Beyond Food Labels, in 1993, %DV had recently been added to the labels. But no one knew what they meant or how to use them. It basically is telling you that if you’re eating 2000 calories a day, the %DV is the percentage or amount you’re eating from that total. So, as with the above label, 15% of your daily allowance for Total Fat is being eaten.

While that’s great if you’re eating 2000 calories a day, what do you do when you’re eating fewer or more calories? That’s why I came up with the % Daily Value Converter.

Click for larger view of %Daily Value Converter

All you need to do is look at the label, check to see what the %DV is for whatever nutrient is of interest to you, find that percentage in the left-hand column of the Converter, then run your finger across the row to whatever number of calories you’re eating. You’ll notice that if you’re eating fewer calories than 2000, the %DV for you is going to be larger than what you see on the label.

Check out www.spinarecipe.com for healthy recipes.

Rachel ate about 1600 calories per day. For a woman starting out at 260 pounds, that’s a starvation diet. And then to hear that she was exercising for 6 hours a day makes the situation more incredible. Even though when people try to lose weight they hope to feed off the extra fat they have, they don’t appreciate that they’re also breaking down muscle mass (even while exercising) to supply enough protein for the body to perform its duties.

I’m not here to criticize the producers of The Biggest Loser. That’s been done sufficiently by such tabloids as People magazine, Us, Entertainment, amongst a handful of others. For the excitement of a show, a woman’s health may have been sacrificed. What I’d like to point out is that it was the exercise regimen that helped bring about the loss of so many pounds.

I’m not suggesting that everyone should go out and exercise for 6 hours a day. Frankly, if you weren’t doing it as a career (or trying to win $250,000 as Rachel was doing), you wouldn’t have time for it. You would hopefully have a life. What is important to note, however, is the power of exercise. It isn’t enough to just reduce your caloric intake. It’s the exercise that burns up the fat.

How much exercise is enough? If you can get in 30 minutes to one hour a day, that’s enough. And that time shouldn’t just be dedicated to fat-burning exercises (aerobics). Aerobics is only one part of a three-part regimen. The other two parts include flexibility and strength building. Flexibility comes from doing stretching exercises and strength building comes from resistance training and/or lifting weights. To help you establish a safe and healthy routine for yourself, consider hiring a personal trainer for one or two sessions.

By the way, one interesting thing about exercise is that it helps curb your appetite. You naturally tend not to eat as many calories. But that doesn’t mean eating two few either. Whatever you’re presently eating, drop that by 500 calories. If you reach a plateau where the weight isn’t coming off, then drop another 500 calories, all the while keeping up your exercise routine. Because exercise will make you stronger, you’ll build up more muscle which burns more fat and calories, and make you just feel better.

You can use the strengths of your type to lose weight. Find out how. And appreciate that by using your type as the basis for losing weight, you’re losing it in a way that is comfortable for your type. It becomes a lifestyle not a punishment that you can be released from when you’ve finally dropped the weight.

Happy New Year! May it be a healthy and good one for you.

There’s:

Extraversion (“E”) and Introversion (“I)
Sensing (“S”) and iNtuiting (“N”)
Thinking (“T”) and Feeling (“F”)
Judging (“J”) and Perceiving (“P”)

To get a deeper understanding of type, check out the slideshow “About Personality Typing”.  Most experts in type accept that:

E and I describe “the way people prefer to interact with the world”.
S and N describe “the way people prefer to gather data”.
T and F describe “the way people prefer to make decisions”.
J and P describe “the way people prefer to orient their lives”

These are just a simple description of the categories as a way of discussing them.  And each preference has many characteristics, only a few of which I’ll touch on here.  Extraverts are energized by people and those things outside of themselves, whereas Introverts find their energy and stimulation of thoughts from within.  Sensors are interested in the here-and-now, collecting facts and data.  iNtuitives are interested in what-might-be, ideas, and possibilities.  Thinkers make decisions using logic and analysis whereas Feelers make decisions, looking for harmony and the effect on people.  Judgers are structured and organized, whereas Perceivers are flexible and spontaneous.  Judgers want to make the decision and move on.  Perceivers don’t mind staying in the process of collecting the data rather than making a final decision.

I’ve struggled with Sensing and iNtuiting being referred to as “how people gather information” even though that is part of it.  Sensors literally gather facts through the five senses, but also through memories and traditions.  iNtuitives collect information more based on the possibilities that are elicited by either what they see or what they think about.

But the purpose of Sensing and iNtuiting is to provide information to the Thinking and Feeling preferences so they can make a decision.  As I share in my new book, “To Eat or Not to Eat, That Is the Question”, the root of all our behaviors is the making of decisions.  They can range from the simple (“What am I going to have for breakfast this morning?”) to the complex (“Should I take that job offer?”).  With that in mind, it’s less important “how” Sensing and iNtuiting gather information than “what” information they gather.

And the fact that iNtuiting often must get ideas stimulated from the surrounding environment, which does require the use of one’s senses, I question this category being referred to as “how they gather information”.  Thinking and Feeling, the decision-making preferences, don’t care how the information was collected and derived, only that they have something to work with in making the decision.  It’s really the “what” that’s important.

I’d love to hear from others in the type community as to whether you’ve wrestled with this thought before and what you’ve come up with.

The blog article at http://bit.ly/1c0Tb7N  may have us rethinking goal-setting and consider whether goal setting can have negative effects.  Goal-setting by its very nature means something is going to happen some time in the future.  There’s a lot that can happen between now and then.  And setting goals can leave you empty once it’s accomplished.  For example, you go on a diet to reach a certain weight.  Once you get to that weight, you figure you can go back to what you were doing before.  Of course, that’s what got you into trouble in the first place.

Even though the writer doesn’t refer to personality typing, what he says can so easily be interpreted in terms of type.  In this article, Ps (Perceivers) come out looking pretty good, considering that process is so important to them.  They’re much more into “working it” than “completing it” and according to the blog, it’s the being in the process that helps you make the necessary changes.

As a dietitian and weight-loss specialist, I always tell my clients that you can make all the future plans you want, but losing weight happens in the here-and-now.   What you eat right now, how much exercise you get right now will produce results.  Planning to eat better and to exercise is just mental gymnastics.  So, I have to agree that maybe having a system not a goal is more effective for accomplishment and change.

I just finished the book, ”To Eat or Not To Eat, That Is the Question – Use the Power of Personality Type to Make Healthy LIfestyle Decisions”.

The Z-Pattern forces one to be involved in the process of decision-making.

S = Sensing  (facts, details)
N = iNtuiting (possibilities, ideas)
T = Thinking (analysis, logic)
F = Feeling (harmony, tact)

Too often we make eating or exercise decisions based on habits, some of which aren’t always the healthiest.  To break into those habits and change them takes a conscious effort on our part.  That conscious effort is the process and using the Z-Pattern gives it some structure.  That should satisfy both Perceivers and Judgers!

If you’re a dominant iNtuitive, do you think you could live more in the moment or will the effort be only temporary?  If you’re a dominant Sensor, do you think you have the advantage?  Can you relate to the article, seeing the value of systems rather than goals?

Myth 1: Stretching becomes more important as you age.

According to AARP: Research is showing that stretching does little to prevent injuries but could cause them. Supposedly stretching a muscle for 60 seconds or more causes the muscle to contract and tighten when the stretch is completed.

My experience and thoughts: I feel more flexible and limber after I’ve done my morning stretches. I’ll just do them carefully, being sure not to over-stretch.

Myth 2: The best way to burn fat is to work out longer.

According to AARP: A new study found that the intensity of exercise has more impact. You can get more fat burning out of jogging 2 miles than walking 2 miles. The high-intensity exercise boosts your metabolism more.

My experience and thoughts: I worry for older people hitting the pavement too hard with jogging. The joints aren’t as forgiving as they were in one’s youth. So, better to find an exercise that is easier on the joints (bicycling, for example). But the idea of boosting the metabolism is a good one.

Myth 3: Cardio matters more than weight training after 70

According to AARP: It isn’t a matter of cardio being more important or less important. Both cardio and weight training are equally important. Weight training attempts to preserve your muscle, something that age is trying very hard to diminish.

My experience and thoughts: We should all appreciate, no matter our age, that exercise should include three things: aerobic exercise, strength and body building, and flexibility and stretching.

Myth 4: Doing crunches will get rid of belly fat

According to AARP: Spot training, i.e. targeting a specific area to reduce, doesn’t work. Any exercise you’re doing for a particular area is just burning up calories and fat from the entire body.

My experience and thoughts: The value of crunches is building up the muscle in the abdominal region. However, as long as you’ve got extra fat (more than your body needs), your body will deposit it in its favorite fat cells. For some that can be around the hips and others around the belly. Don’t give up on the crunches, but do them where you protect your back. Work on eating smart and exercising consistently.

Myth 5: You shouldn’t exercise if you’re sick

According to AARP: Use your neck as the dividing line for deciding whether to exercise. If your illness involves anything above your neck (sore throat, nasal congestion, watery eyes), a workout is fine, that is if you don’t have a fever. However, if you’re sick below the neck (chest congestion, hacking cough, stomach flu), take it easy for several days.

My experience and thoughts: I agree with AARP, but would also state that even if you do exercise, you don’t have to do it at maximum intensity or duration. Sometimes just walking will make you feel better, clearing your head and getting more air into your lungs. Maybe build up to your usual exercise routine through several sessions. Even consider just taking a ten minute walk two or three times a day for several days.

Myth 6: You burn the most fat when working out hungry

According to AARP: Even though people think that by exercising when they’re hungry, they’ll force their body to go after their fat stores, it doesn’t work that way. The body burns the same amount of fat whether the stomach is full or empty.

My experience and thoughts: I feel very uncomfortable when I exercise after eating. I would have to wait at least an hour or two before I’d feel comfortable. So, I prefer to exercise when I first get up and before breakfast. That may not work for everyone, especially if you eat dinner early. I eat at about 7:00 or 7:30 PM. You have to appreciate that there is only so much stored glycogen in the liver to provide your bloodstream with sugar for exercising. If you’ve eaten an early dinner, there will be less sugar available in the morning and therefore, maybe eating breakfast would work better for you to ensure you don’t get faint from lack of sugar.

Visit www.advantagediets.com to see more about personality type, weight loss and living a healthy lifestyle.