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What does bloodletting, scurvy, and our understanding of saturated fat have in common?

Before I share the answer with you, allow me to say that while we live in an era of unparalleled educational opportunities, there are some things that are still undervalued, and often unappreciated.

Skepticism, curiosity, and the ability to think and research for oneself, are not always met with enthusiasm.

Even when there’s concrete evidence to support the view of the minority, popular opinion is not something that likes to go away without a fight.

Take, for example, the advice, “Eat less saturated fat.”

That has been the message from health professionals, like me, for years now.

But, while we have dutifully reduced the percentage of calories we take in from saturated fat over those years, what can’t be ignored is that we continue to have worryingly high rates of obesity, heart disease, and diabetes.

Is it just that people don’t heed the advice, or is there more to it than that?

Learning From History

In 1593, Admiral Sir Richard Hawkins, recorded that orange and lemon juice should be drank as a means of preventing scurvy. In 1614, John Woodall, Surgeon General of the East India Company, published a handbook for apprentice surgeons aboard the company’s ships, which gave similar advice.

And yet, for another 200 years, men aboard ships continued to die due to scurvy, resulting in an estimated 200 million deaths between 1500-1800.

It’s eradication from the Royal Navy didn’t come until the 1790′s, when finally, the chairman of the Navy’s Sick and Hurt Board, put the long-ignored prescription of fresh lemons to use during the Napoleonic Wars.

A similar story is seen in the history of bloodletting. A practice which went on for 2,000 years as a cure-all for sickness and disease.

In 1628, William Harvey disproved its widely believed ‘benefits’, and yet, over 200 years later it was still being recommended at the Royal College of Physicians.

Can a similar story be seen in the history of saturated fat? Possibly.

What is beyond doubt, however, is that we’ve become so conditioned to think saturated fat isn’t good for us, that the mere suggestion this may be bad advice makes most people think you’re a quack.

To understand the current popular opinion surrounding saturated fat, it’s important to go back a few years to an important publication by Ancel Keys.

Stick with me. This gets interesting.

How Did The Diet-Heart Hypothesis Originate?

The first scientific indictment of saturated fat came in 1953.

In that year, physiologist, Ancel Keys, published a highly influential paper, “Atherosclerosis, a Problem in Newer Public Health.”

He concluded that while the total death rate in America was declining, the number of deaths due to heart disease were steadily climbing.

He blamed a diet high in fat for these heart disease deaths. This belief is what became known as the diet-heart hypothesis.

And, it wasn’t well received by his peers at the time.

One of the main problems with Keys method was, that although data was available for 22 countries, he only used 6 countries (later 7) in his comparison.

As a result, his research showed an increase in heart disease cases, which corresponded with an increased fat intake.

However, when the 22 countries are included, the data looks more like this:

The second graph shows such a weak correlation, that Keys’ hypothesis is totally demolished.

Statistician, Russell Smith, had this to say about Keys’ research:

“The word “landmark” has often been used… to describe Ancel Keys’ Seven Countries study, commonly cited as proof that the American diet is atherogenic… the dietary assessment methodology was highly inconsistent across cohorts and thoroughly suspect. In addition, careful examination of the death rates and associations between diet and death rates reveal a massive set of inconsistencies and contradictions…

It is almost inconceivable that the Seven Countries study was performed with such scientific abandon. It is also dumbfounding how the NHLBI/AHA alliance ignored such sloppiness in their many “rave reviews” of the study…

In summary, the diet-CHD relationship reported for the Seven Countries study cannot be taken seriously by the objective and critical scientist.”

(Source: Diet, Blood Cholesterol and Coronary Heart Disease: A Critical Review of the Literature, Volume 2, November 1981, pages 4-49)

You may be asking yourself why Keys would leave out such incredibly important data?

The phrase “cherry picking” comes to mind.

The fact that Keys did not consider other factors, such as smoking, sugar intake, and exercise frequency, make his conclusions merely a shot in the dark as to a possible cause.

This study has, unfortunately, been cited for decades as “fact.”

Brief History Of The Diet-Heart Hypothesis

In the 1950s, Keys and others promoted a low fat diet, which they labeled the Mediterranean diet.

In 1957 the American Heart Association proposed that modifying dietary fat intake would reduce the incidence of coronary heart disease.

In 1961, William Kannel published the landmark paper, “Factors of Risk in the Development of Coronary Heart Disease.” In the following years the term “risk factor” became commonplace.

Also in 1961, the American Heart Association published a report on preventing coronary heart disease, which pointed to reducing certain dietary fats to lower the level of risk.

The report was cautious, however, stating:

It must be emphasized that there is as yet no final proof that heart attacks or strokes will be prevented by such measures.

In fact, they made these recommendations for those who were at risk of cardiovascular disease, either by heredity, or because of a prior heart attack or stroke.

At this time, they were not recommending a low fat diet for all.

According to Daniel Levy, current director of the Framingham Heart Study, the sense of urgency concerning dietary fat and heart disease did not come until 1977.

That year, the U.S. Senate’s Select Committee on Nutrition and Human Needs, put the diet-heart hypothesis on the national agenda when it published, “Dietary Goals in the United States.”

This report stated:

Too much fat, too much sugar or salt, can be and are directly linked to heart disease, cancer, obesity and stroke.

In 1983, a turning point in the obesity/heart disease studies came with the publication of an article based on the Framingham studies. This article cited obesity as an independent risk factor for heart disease.

This was significant because it lent further support to the low fat approach to diet.

Many scientists believed a low fat diet may not only prevent heart disease, but it could also promote weight loss, and as a result, reduce the incidence of obesity.

By 1984, the scientific consensus was that a diet low in fat was appropriate for high-risk patients, but also as a preventive measure for everyone, except infants.

Still Only A Hypothesis

The strange thing in all of this is that the diet-heart hypothesis remained exactly that, a hypothesis.

No studies provided conclusively that saturated fat led to heart disease.

Yet, this notion became ingrained in public health policy, and was widely promoted by health professionals, as if already a proven, indisputable fact.

From 1984 through the 1990s, dietary fat was increasingly blamed for heart disease, as well as for the increasing obesity levels.

Then, when the National Institutes of Health Consensus Development Conference issued, “Lowering Blood Cholesterol to Prevent Heart Disease,” in 1984, it was endorsed by the American Medical Association, and the National Heart, Lung, and Blood Institute.

And, while some scientists and physicians remained skeptical, the argument in favor of the low fat diet for all was the “gold standard” advice, as a result of this report.

 The Food Industry

By the 1980s food manufacturers had noticed the profit making opportunities to be had through the low fat diet approach.

They began replacing fat with sugar, which lead to “Snackwell’s phenomenon.” Basically, low fat foods having just as many calories as the former high fat versions.

The result was that people ate more of the low fat food than they otherwise would of the normal cookies, because they believed them to be healthier.

So, in the 1980s and 1990s these low fat, high sugar products began to fill grocery store shelves, in response to consumer demand.

In 1988, in an effort to raise funds and promote better health, the American Heart Association introduced its program to label foods with their “heart healthy” seal of approval.

Food companies were then able to pay for the rights to label their foods with this seal of approval.

Many of these products were packaged foods like breakfast cereals.

One of the main problems was that fresh foods were not labeled, which to some, may have given the impression that these highly processed foods were more heart healthy than fresh foods.

Did all of this mean that as long as a food was low in fat, it could be eaten to appetite?

If so, it’s clear why a diet filled with low fat foods may ironically be promoting obesity, despite its heart healthy seal of approval from the American Heart Association.

Has The Low Fat Diet Been Successful?

Interestingly, from 1950 to 1998 mortality rates from heart disease decreased 53 percent.

However, in 1998, physicians Daniel Levy and Thomas Thom noted a “puzzling paradox.”

While mortality from heart disease had decreased dramatically from 1950 to 1998, the incidence of heart disease remained about the same.

In addition to this, a study covering the years 1987 to 1994 suggested that the reduced mortality rate was the result of medical and/or surgical intervention, and secondary rather than primary prevention.

Unfortunately, these figures do little to clarify the role of the low fat diet in relation to heart health.

(Thanks to Ann Berge and her extensitve report, “How the Ideology of Low Fat Conquered America,” for an overview of the history of saturated fat.)

Saturated Fat: Good Or Bad?

A number of very large, expensive studies have looked at the relationship between heart disease and saturated fat.

Cochrane Collaboration

In 2000, a respected international group of scientists, called the Cochrane Collaboration, conducted a meta-analysis of the scientific literature on cholesterol-lowering diets.

They included 27 trials, with more than 18,000 participants.

And, although the authors concluded that reducing dietary fat may help reduce heart disease, their published data actually showed no significant effect of a low fat diet on overall mortality, cardiovascular mortality, or cardiovascular events.

Women’s Health Initiative

In 2006, the Women’s Health Initiative (reportedly costing American taxpayers $725 million) found that a diet low in total fat and saturated fat did not significantly impact heart disease risk.

This study followed slightly over 48,800 postmenopausal women for 8 years.

Meta-Analysis

A meta-analysis published in 2010, pooled data from 21 studies, and included almost 348,000 adults.

The researchers found no difference in the risks of heart disease and stroke between those with the lowest and highest intakes of saturated fat.

Reduce Refined Carbs

One of the main problems I have with encouraging a low fat diet, is that you have to replace the fat with something, and that usually means replacing it with carbohydrates, mainly of the refined variety.

A study in 2010, noted that there are few studies to support the notion of replacing saturated fat with carbohydrate.

They concluded the emphasis should be on the limitation of refined carbohydrate intakes, and a reduction in excess weight.

A recent 2011 study, found that dietary intake of saturated fats is associated with a modest increase in serum total cholesterol, but not with cardiovascular disease.

These researchers noted, however, that replacing saturated fats with carbohydrates, particularly those with a high glycemic index, is associated with an increased risk for cardiovascular disease.

Interesting. So removing fat and adding sugar increases the risk of cardiovascular disease?

Can anyone say ‘low fat yogurts’?

But, let’s not just pick on yogurt. Pretty much everything with bold low fat labels, is packed with sugar instead.

Read what Steve Parker, M.D. has to say on saturated fats good or bad.

LDL Subfractions

If you’re not familiar with the term LDL Subfractions, don’t worry. I intend to write about this in a more complete way in the future. However, let me give you a relevant synopsis to add weight to the discussion around saturated fat.

Dr. Krauss, professor of nutritional sciences at the University of California, Berkeley, has been studying the effect of diet and blood lipids (low and high density lipoprotein, commonly referred to as LDL and HDL, and fatty acids) on cardiovascular disease for years.

In 1980, Krauss and his colleagues discovered LDL cholesterol comes in a series of different sizes, known as subfractions. Some LDL subfractions are large and fluffy. Others are small and dense. And, it is this distinction that is important.

While all LDL cholesterol is bad, the small, dense LDL subfractions are really bad, since they greatly increase the risk of developing clogged arteries.

Interestingly, Dr. Krauss found that when people replaced carbohydrates in their diet with fat, whether saturated or unsaturated, the number of small, dense LDL particles decreased.

Trans Fats

So, does all of this mean you can eat as much fat as you want?

No, certainly not.

It’s clear there is some association between fat and heart disease. Unfortunately, most studies don’t differentiate between saturated fat and trans fat. I believe this is a big mistake.

Trans fat is known to increase LDL cholesterol levels (as we noted above, LDL cholesterol is bad), while also lowering HDL (good) cholesterol levels.

This is bad news, and the opposite of what we need for good health.

So, if there is one thing you should definitely be avoiding, it’s artificially hydrogenated oils. The trans fats from partially hydrogenated oils are more harmful than naturally occurring oils.

The main culprits to be aware of are margarine, shortening, and partially hydrogenated oils. You will find these in most processed junk foods, and deep fried foods.

At the end of the day, the best way to avoid trans fats is to make sure you are choosing a whole, natural, and minimally processed diet, as much as you possibly can.

The Way Forward

I have struggled with this issue for some time. And, this article is merely a drop in the ocean of all that could be said.

I am well aware that this is information most health professionals won’t be telling you, and until you’ve been through four years of university training in Human Nutrition and Dietetics, you won’t understand how difficult it is to teach something that’s contrary to what you have been taught.

However, something I’ve discovered in recent years is that no one cares how much you know, until they know how much you care.

What good is a degree, if you’re not willing to continually research for the truth, and present that truth no matter how much it goes against the grain?

If the health of our nation is to improve, we need open minded scientists and health professionals who speak truth, and don’t simply regurgitate what they are told to say.

It’s important that we are real with ourselves, and others.

What about you — do your beliefs stand up to the available research on this topic of saturated fats? Please share any interesting studies you know of on this topic with me, too.

Note: If you enjoyed this article, sharing it (on Facebook, etc) is a great way to say ‘thank you’.

fuzzcat

Yes, I know. It seems like everything is a potential killer nowadays.

But, this one is particularly disconcerting for many of us.

You see, for years we’ve been led to believe that as long as we follow a regular exercise program, our health should be okay.

At least, it should be much better than those who don’t follow a regular exercise program.

Makes sense, but it’s not telling the whole story.

The sobering news I’m bringing to you today, is that your basic exercise regimen may not be enough. Depressing, or what?

So, what’s the problem?

Well, according to recent research, sitting a lot is bad for our health. Much worse than what we’ve understood up to now.

It’s so bad, that even if you do meet the recommended amount of exercise each week, but are otherwise pretty sedentary, you’re still not doing enough to prevent disease caused by lack of activity.

Sedentary Lifestyles

Many of us have sedentary jobs, where we sit at desks all day long.

Then, we come home to more sedentary activities, such as eating and watching television. For the health conscious among us, there may be 30 minutes of activity thrown in somewhere, too.

So, for office workers who exercise, the day breaks down something like this…

You do 30 minutes of exercise, and sleep 8 hours at night. That leaves 15.5 hours in your day.

If you spend most of those remaining 15.5 hours in front of a computer screen, and a few more on the couch watching “Everybody Loves Raymond” reruns, this is where the problems comes in.

Because, when you add it all up, that’s a lot more sitting than standing or moving.

The Research

There have been a number of studies on the topic of inactive lifestyles in recent years.

1. Heart Disease Risk

One of those studies, which looked at men and their risk of dying from heart disease, calculated how much time they spent sitting in cars, at their desks, and in front of the television.

The researchers found those who sat most were more likely to die prematurely.

They found that men who reported more than 23 hours of sedentary activity per week had a 64 percent greater risk of dying from heart disease, compared to those who reported less than 11 hours a week of sedentary activity.

2. Improved Measurements

An earlier Australian study found that those who regularly broke up their sedentary time with movement, had healthier waist circumferences, body mass index, and triglyceride levels, than those who did not take breaks during long periods of sitting.

3. Activity Levels

A Finnish study demonstrated that exercise for fitness, regardless of its duration, does not decrease the overall time spent being inactive, during a normal day.

They concluded it is possible to make an improvement, however, with only slight modifications in daily activities.

4. Television Screen Time

Another study found that each hour spent in front of the television was associated with an 11 percent increased risk of death from all causes.

A 9 percent increased risk of death related to cancer.

And, a 18 percent increased risk of death related to cardiovascular disease.

While the study focused specifically on television watching, the findings suggest that any prolonged sedentary behavior, such as sitting at a desk, may pose a risk to your long-term health.

5. Mortality Risk

A further Australian study concluded that,

Prolonged sitting is a risk factor for all-cause mortality, independent of physical activity. Public health programs should focus on reducing sitting time in addition to increasing physical activity levels. (Source)

Why Is My Job Killing Me?

As yet, we’re not entirely certain why sitting is so bad for our health.

But, if you think about it, sitting is one of the most passive things you can do.

You actually burn more energy by fidgeting or chewing gum, than you do sitting still in a chair.

Major Muscle Group Inactivity

One reason for these ill effects, may be the inactivity of the larger muscle groups, when you sit for a prolonged period.

Our muscles make up a large part of the body, and are critical in regulating carbohydrate and fat metabolism, etc.

When those major muscle groups (e.g. the gluteus maximus) aren’t moving, metabolism slows down and you don’t use much energy.

The knock-on effect of this is the potential to gain weight easily, making you more prone to the health problems that fatness brings.

Reduce Sitting Time

The main message coming from these studies seems to be that we all need to reduce our sitting time throughout the day, even if we exercise regularly.

If your job requires a lot of sitting, that can be difficult.

But, it is important to emphasize that even slight modification in your “inactive time” can make you healthier.

How To Move More Everyday

If you spend most of your day shifting from one chair to another, what can you do to get more movement into your day?

1. Add Hourly Movement

If you are mostly desk-bound, you need to be adding a few minutes of movement each hour.

Even if you are simply standing up to stretch, take a short walk to the printer, or even make a cup of tea, it’s better than nothing.

This also includes things like parking further away than you need to, using the stairs rather than the elevator, and walking over to a colleagues desk, instead of emailing or calling them.

While this may not sound like much, an Australian study found that 1 minute mini-breaks throughout the day, can actually make a difference.

Don’t worry if your colleagues laugh at your efforts — why not share this article, and help spread the health benefits with them, too

2. Walk At Lunchtime

This is particularly important if you tend to eat lunch at your desk.

Try making a date with yourself to get up and go out for lunch each day.

If you take lunch with you (and I encourage you to do that!), then take it to a local park to eat, rather than sitting inside.

You will feel so much better for it, both physically and mentally.

3. Use A Standing Desk

Rumsfeld Modern Desk

When the standing desk first came out, I thought it was a crazy idea.

But, after reviewing the evidence, I can really see the benefits.

Think about it, compared to sitting, standing in one place is hard work.

To stand, you have to tense your leg muscles, and use the muscles of your back and shoulders. You often shift from one leg to the other. And, all of this burns energy.

John Knox, creator of Rumsfeld Modern Standing Desk, says it can be hard to stand all day long, so you need work up to it.

He recommends moving your computer to a standing desk, and then back again, as an ideal place to begin.

Check out Leo’s standing experiment, where he lost 3 pounds, despite exercising less than usual, and making no changes to his diet.

Stability Ball

Another idea is to replace your desk chair with a stability ball.

The benefit of sitting on an exercise ball, is that it will strengthen your core muscles, while also improving balance and flexibility.

Rocking Chair

Or, try a rocking chair to sit on at home.

Rocking involves a continuous gentle flexing of the muscles, which expends more energy than sitting still.

For tips on how to be more active, check out my readers best advice in the linked article.

How To Put This Into Practice

I think it’s very easy to get ingrossed in your work and forget the time.

Before you know it, a couple of hours have passed, and the only movement you’ve made is to flex your fingers across the keypad as you type.

So, I recommend using an online timer.

Set the timer to go off once each hour to remind you to get up for a short break.

Try standing and moving more often over the next couple of days, and then let me know how you get on by leaving a comment below.

How do you make sure you keep yourself moving throughout the day?

Note: If you enjoyed this article, sharing it (on Facebook, etc) is a great way to say ‘thank you’.

Image Credit: Arinas74

Even if you don’t know precisely what it is, or how it’s worked out, I’ll hazard a guess that you’ve heard about body mass index, or BMI before.

If you’ve ever had a health check with your doctor or dietitian, they probably made a note of your BMI.

They may even have used it as ‘evidence’ in their case to help you realize that you need to improve your physical health.

But, is it a reliable indicator of your body composition and overall wellness?

What Is Body Mass Index?

Basically, it is a calculation which uses your weight verses your height, to determine if you are underweight, normal weight, overweight or obese.

(You can also take a look at my Body Mass Index page)

The weight ranges, set by the World Health Organization, are as follows:

• 18.4 is underweight for your height
• 18.5 to 24.9 is an ideal weight for your height
• 25 to 29.9 it over the ideal weight for your height
• 30 to 39.9 is obese
• Over 40 is very obese

As you can see, these categories place sharp boundaries between underweight, ideal, overweight, and the obese groups — you could say a person’s health hinges on a single decimal place.

Or, to put it another way, the ‘number’ worked becomes the pivotal factor which determines what advice your doctor or dietitian will give you.

This, as we shall see, is totally ridiculous.

Where Did The BMI Calculation Originate?

In the early 19th century, Lambert Adolphe Jacques Quetelet, a mathematician, produced a formula to provide a quick way to measure the degree of obesity in the general population. It was called the Quetelet Index.

However, the newer term “body mass index,” referring to the ratio calculation, dates to a paper published in 1972 in the Journal of Chronic Diseases, by Ancel Keys.

In this paper, Keys explicitly states BMI is appropriate for population studies, but inappropriate for individual diagnosis.

Yes, you read that correctly. The man behind the body mass index made it clear that the measurement should not be used on a case by case basis.

Yet in spite of that, due to its simplicity and ease of use, the BMI calculation in now widely used for assessing an individual’s health status.

Why BMI Is Not Reliable

As I’ve said, the BMI calculation was designed to define the “average man” in a population.

But, when you hone that definition in on a specific individual, the theory doesn’t apply, due to the danger of gross inaccuracy on an individual basis.

It can, and often does, give a misleading result if it is used exclusively to determine how healthy, or not, an individual is.

Here are a number of reasons why BMI is not a reliable indicator of how healthy you are.

1. BMI Cannot Measure Body Fat Directly

It is impossible for the BMI calculation to make allowances for the relative proportions of bone, muscle and fat in someone’s body.

Bone is denser than muscle, and twice as dense as fat.

So for example, if you are very muscular, you will have a higher BMI score, potentially classifying you as overweight or obese, when you are neither.

As a result, a high percentage of professional athletes are placed in the overweight or obese category, because they tend to be more muscular.

At the other end of the scale, the BMI calculation is likely to provide an inaccurate measurement for those who are less lean.

Take older people as an example.

Generally speaking, they have more body fat than a younger person with the same BMI score. In this case, their BMI score may underestimate body fat, and the resulting healthrisks, making them believe they are “healthier” than they really are.

A study published in the International Journal of Obesity in 2008, found that BMI-defined obesity was present in 21% of men, and 31% of women.

However, when they switched to using body fat percentages, obesity was found in 50% of men, and 62% of women.

As you can see, the inaccuracy is clear to be seen.

2. Where Fat Is Stored Is More Important

Rather than taking time to calculate your BMI, you would be better to simply stand in front the mirror to determine your body shape, and exactly where your fat is distributed.

This “eye ball” method is much more helpful.

For women, body fat is usually stored around the hips. But for men, it is usually around the abdominal area.

If your fat is mostly around your abdomen, it poses a greater health risk than fat that is carried in the thighs or hips.

Of course, BMI does not have the ability to take this into consideration.

The truth is, using the body mass index to estimate one’s health, is liking using a shotgun to kill a fly. It’s ineffective, and can be downright dangerous. There’s a simpler, and much safer way to get the job done.

So, is BMI ever a useful tool?

As I’ve said, BMI can be a useful measurement when used to assess the health risks of a population.

But, on an individual level, it is flawed, and ought to be revised.

It is important to remember that health risks are about a lot more than simply how much someone weighs.

How To Access Your Health Risks

So, now that I’ve told you why the BMI calculation is useless, how can you accurately assess your health risks?

To get a clear picture of your overall health, it is important to look at specific measurements, such as blood pressure and waist circumference, not forgetting lifestyle factors like how much you exercise, and if you smoke or drink alcohol.

Research suggests that people with “apple-shaped” bodies (carry more weight around their waist) have increased health risks, compared to those with “pear-shaped” bodies (carry more weight around their hips).

To get a clear picture of your health risks, my best advice is to use a combination of multiple assessments.

1. Waist-To-Height Ratio (WHtR)

A 2010 study, which followed 11,000 individuals, found that BMI is not a good measure for the risk of heart attack, stroke or death.

They concluded, a better measurement is the waist-to-height ratio.

Waist-to-height ratio can be calculated by dividing your waist measurement, by your height.

So, what results should you aim for?

According to this study:

• For people under 40, a WHtR of over 0.5 is critical
• For people aged between 40 and 50 the critical value is between 0.5 and 0.6
• For those over 50 the critical values start at 0.6

2. Waist-To-Hip Ratio (WHR)

The waist-to-height ratio should not be confused with that of the waist–to-hip ratio.

This is a measurement which compares the size of your waist to that of your hips.

A healthy waist-to-hip ratio is:

• 0.8 or less for women
• 0.9 or less for men

In fact, research shows that a waist-to-hip ratio of 0.7 for women, and 0.9 for men, has been shown to correlate strongly with general health and fertility.

3. Waist Circumference

In addition to the waist-to-height and waist-to-hip ratios, a very rough guideline is simply to use waist circumference alone.

• Men should try to keep their waist circumference well under 40 inches
• Women should try to keep their waist circumference well under 35 inches

To measure your waist circumference, place the tape measure around the smallest area of your abdomen below your rib cage and above your belly button.

 4. Body Fat Percentage

The body fat percentage calculation takes into consideration both essential body fat, and storage body fat.

Essential fat is that which is necessary to maintain life and reproductive functions. This is the part that is higher in women, due to the demands of childbearing and other hormonal functions, for example.

Storage body fat is that which accumulates in adipose tissue.

Because there is a strong correlation between a higher body fat and negative health outcomes, calculating your percentage body fat tells you a lot more about your overall fitness, than body weight, or body mass index alone.

Your body fat percentage can be calculated by taking the total weight of fat, and dividing this by your weight.

In other words, your lean body mass to your body fat.

A simple way to work out body fat percentage is to use a tape measure to work out the circumference of your waist, hips, forearm and wrist circumference.

These measurements can then be added to an online calculator, like the one I’ve provided below.

If you have access to skinfold calipers, they will give you a more accurate result than simply using a tape measure.

You can then add the results into the calculator provided on the American Council on Exercise website to get your result.

Either way, body fat percentage will give you a pretty good indication of your body composition.

You should definitely be aiming to keep your body fat under 30 percent, with a lower reading obviously being better for your overall health.

Body Fat Percentage Guidelines

The American Council on Exercise provide guidelines on established body fat percentage norms divided into the following categories:

Body Fat Percentages For Women

• Essential Fat 10-13%
• Athletes 14-20%
• Fitness 21-24%
• Acceptable 25-31%
• Obesity >32%

Body Fat Percentages For Men

• Essential Fat 2-5%
• Athletes 6-13%
• Fitness 4-17%
• Acceptable 18-24%
• Obesity >25%

There are obviously more technical and accurate methods, such as underwater weighing or bioelectrical impedance analysis. These are often expensive, and not a viable option for most of us.

We need not worry, though. For most of us, the calculations I have mentioned are adequate to quickly and easy determine how healthy you are.

Over to you…

What’s your experience with BMI? Have you been told by an ‘expert’ to change your lifestyle habits based solely upon your body mass index? Do you use it to keep track of your health?

If you’ve any questions, let me know in the comments below.

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With so many “natural” branded foods on the shelves these days, it can be somewhat difficult to weed out the decent foods from the junk posing as healthy food.

But, I have some good news to that end. Some of the very best foods for you do not need to be branded as “natural,” and the things that make these foods aesthetically pleasing (in this case, giving them their color) also make them good for you.

The “things” in question are polyphenols, which are found in all fruits, vegetables, legumes, and seeds (this includes chocolate).

What Are Polyphenols?

plumandjello

1. Polyphenols Prevent Degenerative Diseases

Polyphenols are antioxidants. This means they assist in addressing and reversing the problems caused by oxidative stress to the walls of arteries (the problems themselves which are caused by activities like overeating), create a heart-healthy environment by curbing the oxidation of LDL cholesterol (which stops the potential for atherosclerosis), and they help relieve chronic pain, as seen in conditions like rheumatoid arthritis, due to their anti-inflammatory properties.

It’s thought there are about 8,000 polyphenols. However, not all of them have these particular properties. This is why your source of polyphenols is important.

2. The Source Of Polyphenols Is Important

It should be noted that scientific understanding of the effects of polyphenols on the human body is in its infancy.

This is mostly due to the difficulty in isolating particular polyphenols for use in controlled trials. But, new evidence for the efficacy of polyphenols in healthy living is being found all the time.

The only question, then, is what are the “best” polyphenols and their highest aggregate sources?

As for the best, many are known to have explicit health benefits. You may have seen news reports on resveratrol, a polyphenol in dark fruits and wine, which seems to have the ability to mimic the effects of caloric restriction, slowing aging and negative cardiovascular events.

Then, there’s the polyphenol quercetin from green tea and citrus fruits, which is known to alleviate allergies and asthma.

So, where can you find these polyphenols? Well, a list has been put together, called the ORAC value list. This is a guideline to gauge the level of antioxidants in a food.

As you can see by clicking the link, unsweetened cocoa is high on the list. Also high on the list are dark berries like blueberries, and beans like the pinto bean.

Again, the ORAC list is a guideline, as the bioavailibility (big science-y word for amount of nutrient absorbed) of polyphenols is thought to be much less than the amount in a food, due to processes like digestion.

There is also evidence that the body rejects polyphenols, specifically a sub-branch called flavonoids, which may mean polyphenols act as a catalyst rather than the cause for the aforementioned health benefits. Regardless, polyphenols do garner these beneficial effects.

Also, fresh fruits and vegetables are the best sources of polyphenols and nutrients.

3. Beware: Polyphenols Can Be Used As Commercial Selling-Points

I have mentioned that chocolate is high in polyphenols (catechins, to be precise), so you may see a sugared chocolate bar on the shelf claiming to have health benefits from those polyphenols.

However, not only is the cocoa content of most commercial chocolate bars under 30%, but the processing of commercial chocolate degrades polyphenol content, and the sugar contained within your garden variety bar surely negates the good any remaining polyphenols can do.

The point I’m making is that you shouldn’t trust packaged foods to deliver the vitamins, minerals, and polyphenols you need. Instead, you should reach for those food items that have the least human tampering, for the very best in all of those goodies.

Your Call To Action…

While this post is just a tip of the hat to the complexities of the polyphenol world, I hope it has a place in your decision to get out there and buy some fresh fruits and vegetables, as well as teas.

Polyphenols have many health improving abilities, as stated above, and although it has been mentioned that polyphenols are weakened by the digestive system, studies have found them in urine and stool samples.

Since we know that polyphenols reduce oxidant stress, and thus make the body feel less of the effect from higher-calorie meals, I think it’s safe to say eating a larger amount of fruits, vegetables, and polyphenol-rich legumes to make up for any degradation is just fine. In fact, the more, the merrier!

What will you start doing today to make sure you are getting enough polyphenols into your body?

Please welcome Nadia Jones to Dietriffic today by leaving her a comment below ~ Melanie

Chocolate, while wonderful and delicious, it’s usually the first thing to get the boot when we try to lose weight.

It’s notorious for being high in calories and sugar, making it every dieter’s nightmare.

Is Chocolate Healthy?

You may have heard that chocolate can be a health food. So, is chocolate healthy? Well yes, some chocolate can actually improve your overall health.

This is because it is rich in flavonoids. These are antioxidants that promote healthy skin, and reduce the risk of heart disease and stroke. Chocolate also helps release dopamine and endorphins (chemicals that elevate our mood). It is a source of iron and calcium. And, some studies even show that in its liquid form, chocolate milk can boost your workout.

That said, not all chocolate counts. So, follow the rules listed below to help you make the best choices.

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Rule #1 Eat Dark Chocolate

Dark chocolate may be a little bitter for some taste buds, but if you’re going to give in to your sweet tooth, this is the best kind to eat.

That’s because the darker the chocolate, the higher the amounts of cacao it contains.

Cacao is really what carries all of the health improving properties, like the ability to reduce blood pressure.

So, try to choose dark chocolate, containing at least 60% cocoa to make sure you are getting a decent amount of antioxidants and flavonoids. This information can be found on the back of the packaging.

Rule #2 Eat In Moderation

Whenever you crave chocolate, go ahead and give in to temptation. You’ll be able to maintain your weight better if you do.

Why?

Well, if you fight your cravings, you are more likely to end up eating something that is higher in calories, just because you were trying to avoid eating a few squares of chocolate.

But, the key here is “moderation!” Think bite-size.

One or two small pieces of chocolate won’t ruin your entire diet, and they’ll satisfy your craving. Just don’t allow yourself to overdo-it.

Rule 3# Eat Chocolate Covered Fruits

Lastly, while chocolate bars are usually the standard, if you’d rather eat something that has more nutritional value, and also boosts your diet with a little extra fiber and other nutrients, go for dark chocolate covered nuts, raisins, cherries, or even sunflower seeds.

New York Peppermint Patties are a good choice, too, since one patty has less than 150 calories.

So, instead of feeling guilty about eating chocolate, follow these simple rules, allowing you to indulge in a treat once in a while, without hindering your weight loss or health goals.

Is chocolate healthy? Check out the linked article for more information.

So, Is Chocolate Healthy? Melanie Adds…

For the ultimate in “healthy” chocolate, go for raw chocolate, cocoa nibs, and cocoa powder.

These foods have been minimally processed, which means they retain more of the healthy ingredients Nadia has been mentioning.

While they tend to be more bitter in taste, experiment with them to find what you enjoy.

Try adding them to baked goods. The cocoa nibs can even be sprinkled into salads. And, cocoa powder is said to be good added into gravies, as a thickener to replace flour or cornstarch.

What do you think, is chocolate healthy? How do you prefer to eat it?

Please welcome guest author, Mia Johnson, to Dietriffic today ~ Melanie

Many people wanting to get healthy or lose weight automatically turn to specialized diet programs to help them achieve their goals.

Unfortunately, most diet programs these days require that customers purchase specific foods, and enroll in classes or attend meetings.

Depending on the program, these classes and meals can cost anywhere from $70 – $140 per week.

But, rather than spending heaps of money to eat a lot of processed foods, you could save a considerable amount by cooking at home, and focusing on some very basic meals.

By 
stocking your kitchen with whole, healthy foods, which you can find at any grocery store, you will soon be able to notice an improvement in your health.

Here are 6 basic kitchen staples

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1. Chicken

Leg quarters are cheap and easy to work with. Season and bake them in the oven for a delicious and healthy meal.


2. Potatoes

Potatoes add substance to any meal, and are a very versatile food. You can cook them whole, or just chop and season to match the rest of your meal.

3. Vegetables

If you buy your vegetables frozen, you can save a lot of time. However, buy plain vegetables instead of seasoned blends. Seasoning them yourself will save you money, and cut down on the sodium content.

4. Ground Meats

Even when you buy a better quality ground meat, it isn’t expensive, and they serve as an excellent base for a wide variety of one-skillet meals, such as a stir-fry or spaghetti sauce.

5. Rice

Healthy, light and filling, rice is a vital staple for any kitchen. It is also very simple to cook. Just place one cup of rice and two cups of water into a saucepan, bring it to boil, cover and turn off the burner. Then, let it sit covered for about 20 minutes. You can serve it as a side dish, or mix it into a one-skillet meal.


6. Beans

Dried beans are such an easy option for adding flavor and bulk to meals. Go meat-free for an evening, or try adding some meat for extra flavor, then serve over rice.

Eating Out

Since most of us do not eat at home for every meal, it is important to find ways of staying on budget when we eat out.

One of the easiest ways of doing this, is to check the Internet before you leave home.

Make it your habit to surf for daily deals, looking for restaurant, gym and spa coupons, or special deals.

Another option is to go to the restaurant’s own website to look for coupons and nutritional data. That way you can make the best choice for your pocket and your health.

These simple foods and tricks will help you and your family on your way to healthier eating, and will cost nowhere near as much as paying a diet program to serve you processed foods every day.

Please share your money saving tips with us in the comments below…

Unfortunately, one of the barriers to eating a healthier diet is simply cost for many people.

When you walk around the supermarket, it often appears that cheap food is the most unhealthy food. Thankfully, it doesn’t have to be that way.

There are so many healthy food choices out there, that won’t break your bank account in the process.

Cheap Healthy Food

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Here are just a few options which come at a surprisingly cheap price.

1. Brown Rice

Brown rice makes a good side dish to almost any meal, and it is very inexpensive to make.

It’s also much healthier than white rice. This is because the milling and polishing process, which converts brown rice into white rice removes some (or all) of the B vitamins, other nutrients, and fiber.

2. Canned Fish

Fish is an extremely healthy way to get some lean protein into your diet, but if certain fresh fish is too expensive, canned fish can be a good choice.

Canned salmon, for example, contains omega-3 fatty acids, so it’s a great way to get some omega-3′s into your diet, when you’re on a tight budget.

Tuna is another good choice, however canned tuna does not contain significant amounts of omega-3 fats. It is, however, still a very healthy source of protein and other nutrients.

Don’t forget about tinned sardines and mackerel, too. They can make a really quick, healthy lunch, when you’re stuck for time.

3. Oatmeal

Oats are a super healthy food, too, helping to keep cholesterol levels down, and maintain a healthy heart. A half cup of dry oats each day may help to lower heart attack risk by up to 10 percent.

Oats may also have a role to play in controlling weight, since they help you to feel fuller for longer than other breakfast options, and they may reduce your risk of type 2 diabetes.

4. Frozen Vegetables

Vegetables (and fruits) chosen for freezing tend to be processed at their peak ripeness. This means they are more likely to be at their most nutrient-packed.

They also need little preparation, which can help you to make a healthier choice, when you otherwise may not have had time to prepare the fresh version.

I would still, however, urge you to choose fresh produce where possible. So, when vegetables are in-season, buy them fresh and ripe. But, when they are out of season, frozen vegetables will give you a high concentration of nutrients, and work out cheaper, too.

5. Eggs

As you already know, I love eggs!

They are one of the cheapest sources of high quality protein available, and they are delicious and filling no matter how you decide to prepare them.

If you missed why you should eat eggs for breakfast, don’t forget to check that article out

6. Beans, Peas and Lentils

Legumes are aother of my favorite, healthy foods, which won’t break the bank.

If you purchase them dry you’ll save even more money. But, even pre-cooked, canned versions are still affordable.

One of my favorite recipes is this lentil curry.

7. Nuts

Nuts may not be the first thing you think about when you are looking for cheap foods. Particularly if you go for the more expensive varieties.

But, peanuts and almonds, for example, can be picked up quite cheaply, especially if you buy them in large bags, or even in the shell, if you can get your hands on those.

The great thing about adding nuts to your diet is that they are very filling. So, if you make one of your daily snacks nuts, you won’t be tempted to eat other foods, therefore saving you money and calories, too.

Don’t forget that menu planning can help you to save significant amounts at the grocery store. And, it can help you to eat better, too, since you’ve taken the time to plan out what you’ll eat.

What’s your favorite cheap healthy food?

Sometimes nothing will do to satisfying a craving than to eat something sweet.

So, if you can make it a little healthier (most of the time) that’s a good thing for your overall health.

Chocolate can be a tempting treat, if you have a sweet tooth, but a short while ago I asked what your favorite sweet fix was in place of chocolate.

Healthy Sweet Snacks

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Here are some of the great suggestions I received from those of you who commented on my Facebook page:

• Anju — raisins.
• Menekse — a pink Lady apple, or a mango.
• Taleen — mixed berries.
• Dorrit — dates, or figs.
• Jake — dark chocolate… or, raisins, grapes, an orange, apple, strawberries, blackberries, a banana drizzled with a little local honey, fresh pineapple, or a pear.
• Waseem — I have hot chocolate made with milk.
• Eppie — natural yogurt with honey or chai.
• Naomi — fruit, or a yogurt.
• Cathy — luxury fresh fruit.
• Jaswinder — Lindt 90% cocoa dark chocolate.

Here are a few of my own suggestions…

• Take a pealed banana, roll in some lemon juice and a little desiccated coconut, and freeze for at least an hour. Tastes like ice-cream!
• Peel an apple, and place in a bowel with a small amount of water. Steam in the microwave for a few minutes, and sprinkle with cinnamon to eat.
• Three squares of dark chocolate (at least 70% cocoa) and a few dried apricots eaten together.
• Chocolatey fruit drops — finely chop a handful of dried fruits, such as dates, apricots, and raisins, mix with some rolled oats, a little cocoa, and a small amount of orange juice to bind, then roll in some coconut to finish.

Most of us already know the importance of eating a healthy diet, rich in natural, whole foods to help lose weight, improve our health, and nourish our bodies.

But, did you know some foods are so nutritious we can and should eat them everyday, to make sure we are getting the nutritional boost we need to experience our best possible health and vitality?

I don’t really like to single out one food against another, but there are certainly some foods I think we should eat regularly.

The way I see it, the more “good” food you can get into your diet, the less room you’ll have for other foods that maybe aren’t so desirable.

Seven foods you should eat everyday

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1. Yogurt

Bio yogurt contains probiotic organisms, which reinforce the beneficial bacteria in our bodies.

These beneficial bacteria help protect us from all sorts of illness and sickness. Yogurt is also a very good source of calcium for strong bones.

Aim for around one cup of natural, bio yogurt each day.

2. Tomatoes

Tomatoes are very high in an antioxidant called lycopene.

Lycopene is a potent disease fighter. And, getting some lycopene-rich foods into your diet everyday may help protect against certain cancers, including prostrate cancer.

It can also help reduce the risk of developing heart disease.

Tomato-based foods offer the highest concentrations of lycopene, and because carotenoids are fat-soluble nutrients, cooking tomatoes with a small amount of oil, or eating cooked tomatoes with a little fat, increases the amount of lycopene your body is able to absorb.

Tomato puree, soup and juice contain more lycopene than the fresh vegetable itself, because the lycopene is more available when cooked.

For example, one cup of canned tomato sauce provides around 75mg of lycopene, compared to 5mg in one cup of raw tomatoes.

Obviously, raw tomatoes are a wonderful food, too, so what I’m saying is, add a variety of cooked and raw tomatoes to your diet on a weekly basis, to gain these health benefits.

3. Blueberries

Blueberries are packed full of antioxidants, which can help protect against a whole host of diseases, including coronary artery disease, and even memory loss.

But, don’t forget that all fruits are a rich source of antioxidants.

Try to include a wide variety of different colored fruits in your diet over the course of one week, to make sure you are getting the whole spectrum of nutrients.

4. Garlic

Garlic has a wealth of health benefits.

It is filled with sulphur compounds, which help to guard against heart disease, stomach and colorectal cancer. It has anti-inflammatory proprieties. And, it is also a good source of selenium, and other nutrients.

You should aim to eat one garlic clove each day. Alternatively, have one serving of another allium vegetable, such as onions, scallions, shallots, leeks, or chives.

5. Broccoli

Broccoli is another food packed with sulphur compounds, making it a cancer fighter.

Half a cup of broccoli per day is enough to provide health benefits.

You should, however, also make sure you are eating a wide range of colorful vegetables throughout the week, including lots of other coniferous vegetables, like cauliflower, broccoli, and Brussels sprouts, too.

6. Oats

Oats contain a type of soluble fiber known as beta-glucan. This fiber helps reduce cholesterol levels, and decrease your risk of having a heart attack.

A study published in the Archives of Internal Medicine confirmed that eating higher fiber foods, such as oats, helps prevent heart disease.

They noted that those eating the most soluble dietary fiber had a 15 percent reduction in heart disease.

You should aim to eat one cup of cooked oats per day.

7. Tea

Tea is rich in antioxidants, which again, has benefits for fighting heart disease, stroke, cancer, and many other illnesses.

When purchasing tea, I recommend choosing loose tea leaves, rather than tea bags, because these tend to have higher levels of antioxidants.

Green tea is one of the best choices you can make. So, aim for 3 cups of green tea each day.

There are so many foods I could have added to this list, not least eggs, nuts, seeds, and fish… but you get the idea, I’m sure.

Exercise

In addition to what I’ve said above, also try to add 30 to 60 minutes of exercise into your daily routine, to further boost your health.

Here’s an interval training workout, and a home workout routine, to get you on the right track.

What everyday foods do you tend to eat for their health benefits?

We all have food cravings from time to time.

Whether it’s the urge to eat something salty or sweet, giving in to every craving you have can certainly undo your healthy eating or weight loss efforts.

I’ve talked about food cravings in the past, but there are many things that can lead to cravings, such as boredom, emotions, people, even locations and events.

One strategy you can use, is to ask yourself exactly why you want to eat a particular food when you experience a craving.

Perhaps you are home alone, watching television? Maybe you’ve had a difficult day. Perhaps you walked past your favorite bakery on your way home.

Working out why your craving has occurred is absolutely key to stopping it in it’s tracks.

How To Stop Food Cravings

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Here are a few more ideas to help you put an end to your foods cravings.

1. Cravings Due To Habit

Cravings due to habit can be particularly strong. So, if you find you can’t walk past a bakery without indulging, you need to take an alternative route to your destination.

Removing the things which tempt you will be key to staying strong and overcoming your cravings.

Don’t underestimate the power of these habits. Where possible, do whatever you can to avoid the situations that lead you astray.

2. Cravings Due To Emotions

Perhaps you find your cravings become particularly strong when you are stressed at work, or life at home is difficult.

Some days you may even find that all you can think about is eating to cure the pain. This can certainly be very difficult to manage, because you can’t always control what goes on around you.

You can, however, deal with your problems head on, rather than bottling things up, or simply hoping they go away.

Many people find journalling to be helpful. Try sitting down to brainstorm ways you can improve what’s going on around you.

You can also try strategies that help you to relax, other than eating. Perhaps taking a long walk, calling a friend, doing some yoga, etc. would help you cope without the need for food.

3. Cravings Due To Hunger

Another very common reason for food cravings it not eating enough, or at least, not eating the correct foods.

I’ve dealt with this before, when I discussed five foods that can help deal with food cravings.

Food cravings can be a natural bodily response to making poor choices, which simply are not satisfying your body’s needs.

So, ask yourself if your diet is balanced? Do you have a source of lean protein, wholegrain carbohydrate, fruit or veg, at each main meal? Do your snacks also contain a little protein for satiety? Are you drinking enough water?

Also ask yourself if you could ease your craving by delving into a big bar of chocolate, or would you be happy eating an apple instead? If an apple wouldn’t suffice, you are just having a craving, so try to overcome it by starting a new task to keep your mind occupied until the craving passes.

If you are, however, truly hungry, to ahead and have a healthy snack. I suggest something like unsalted nuts.

This way you’ll have satisfied your hunger, but you will also feel confident knowing you didn’t derail your days eating plan by choosing an unhealthy option.

How do you deal with food cravings?