the reformation (III)

My chest looks big because of my awkward rib cage.
Seriously. It's no less awkward than this picture.

I've been slacking lately when it comes to exercise, as I mentioned in a post last week, but at least I've been eating better than I have in a long time. I've cut fast food from my diet (the Wendy's diet, while enjoyable, was counterproductive to my aims), hardly ever drink soda, and have been doing lots of research on how to eat healthy. There are so many fad diets out there, and my goal isn't to lose weight but to be healthy (last time I lost weight, I ended up being malnourished and getting yelled at by my doctor!). One book I really enjoyed (and I've read it twice) is The Culprit & The Cure: Why Lifestyle is the Culprit Behind America's Poor Health and How Transforming that Lifestyle can be the Cure. It's written by a physician named Steve Aldana and compiles years and years of research and cohort studies. My doctor turned me onto it a couple years ago. Here are some interesting facts:

There are good fats, and there are bad fats. The two types of bad fats are Saturated Fat and Trans-Saturated Fat. The first is "saturated" in the sense that the fat is filled (or saturated) with hydrogen atoms. Saturated fat usually comes from animals and animal products. Saturated fat is bad because it raises blood cholesterol, increasing the risk of heart disease and stroke. Trans Fats are even worse, though: these are polyunsaturated fats (a good type of fat) that have been modified by hydrogenation. These fats raise your cholesterol through the roof, and they're used in baking, shortening, and drying. If you read a nutrition label and it says a product is made with partially hydrogenated soybean or cottonseed oil, vegetable shortening, or partially hydrogenated vegetable oil, then STAY AWAY. No bueno. 

The two good fats are monounsaturated fats and polyunsaturated fats. The first fats are oils that are liquid at room temperature but solidify in cold temperatures. Olive oil is one of these, and these fats are good because (and, yes, this is shocking) they lower blood cholesterol. Polyunsaturated fats also lower blood cholesterol and are considered heart healthy. These are liquid at room temperature and stay liquified at cold temperatures. These fats include fish oil, seeds, plant oils, and whole grains. Natural peanut butter is loaded with fat, but if you look closely, these fats are predominantly mono- and poly-unsaturated fats. So go ahead, indulge yourself with some peanut butter (it's been shown that eating lots of nuts and these good fats do NOT lead to weight gain). 

Fruits and vegetables are loaded with phytochemicals. Phytochemicals attack free radicals that the body naturally produces; these free radicals damage the body and are a key contributor to cancer. Consuming lots of vegetables, nuts, and whole grains makes you healthier, period, and can prevent a slew of cancers.

A surprising fact about whole grains: 10 grams a day lowers the risk of your heart attack by fourteen percent and your risk of death by heart disease by 27 percent. Eating whole grains for breakfast lowers the risk of heart disease by 35 percent, the risk of diabetes by 30 percent, and the risk of stroke by 35 percent. Unfortunately, most breads (even those labeled "wheat bread") aren't made with whole grains; most flour is processed (the term is "enriched") so that the best ingredients in whole grains are sifted out and fed to livestock. When you're shopping, pay attention to the labels: if the bread is made with "whole wheat fiber," then it's good. If breads are labeled "wheat bread," or 'stone ground wheat flour," those ingredients are actually enriched flour and not whole grain.

What are some of the latest studies on the consumption of red meat and processed meat saying? These meats probably increase the risk of cardiovascular disease and colorectal cancer; so if you eat meat, it's advised to do so sparingly. Poultry (including eggs) and fish are beneficial to health. Eggs do contain cholesterol, but they're filled with vitamins and minerals; cohort studies haven't connected egg consumption to cardiovascular disease.

And now on to dairy: high fat dairy foods increase the risk of chronic disease, but low fat dairy foods can protect against many chronic disease. Dairy contains lots of saturated fat, but low fat dairy products lower the risk of cardiovascular disease and stroke and can even lower blood pressure. 

So those are some cool things I've learned.

See you in six weeks!