Does Fat Make You Fat?

January 20, 2016January 19, 2016

News flash: a low-fat diet can actually cause weight-gain, not a diet high in fat. So, what is fat anyway and why do we assume that fat is what makes us fat?

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Fat is a nutrient that our bodies need, in fact, about 30% of your daily calorie intake should come from fat. This may surprise you, but it’s true!

There’s a catch, though, sort of. We should be eating good quality fats, just like we should be eating good quality foods in general. That means no trans fats. Deal?

So, what are the healthy, good quality fats that we should be eating? Good question. Nuts and seeds, avocado, fatty fish like salmon, coconut, olive oil, unprocessed lean meat, flax, dark chocolate (yay!) and dairy. These healthy fats do not cause obesity, heart attacks, or high-cholesterol, but actually promote nutrient-absorption, raise immunity, and actually burn fat. Really!

Fat also makes us feel satisfied for longer. For example, adding a spoonful of nut butter to your apple or half an avocado to your eggs will make you feel more satisfied, help your body absorb the nutrients it needs, and ward of hunger longer. Win/win!

One Healthy Breakdown: do not fear the fat, eat the fat!

Food Guilt Be Gone!

October 13, 2014October 13, 20143 Comments

Kiley’s Intro: Eating my way through Italy has me thinking a lot about food guilt and lack thereof. Everything tastes better here (of course it does, it’s all fresher than fresh, drizzled with olive oil, accompanied by wine, and followed by gelato!) Italy is pretty much foodie heaven and the focus seems to be on taste, pleasure, and indulgence instead of calories, weight-loss, and diet. What a refreshing change of pace.

As a culture, we tend to infuse shame into indulging in culinary delicacies. We’re taught that sweets, carbs, and alcohol are “bad.” Therefore, instead of feeling happy after a pleasurable meal, we resort to guilt. Shame on us!

Fueling our bodies with nutrients is essential, but eating mindfully and satisfying cravings are also crucial for overall good health. So, how do we make this transformation and rid the guilt? Elise Museles’ (of Kale & Chocolate) provides us with some insightful tips on slowing down, eating mindfully, and replacing food shame with enjoyment…a concept the Italians have down pat!

Does this sound familiar…

I feel GUILTY when:

Indulging in unhealthy foods
Eating when I’m not really hungry
Making poor food choices
Indulging in comfort foods
Munching on sweets
Looking in the mirror

And that guilt you feel? It puts your entire life on hold. Not to mention that it serves no useful or forward moving purpose.

Guilt zaps every ounce of energy you have. It drops you into an endless array of stress and pressure. It forces you into a constant battle between your body and your mind.

The minute you introduce guilt into your world, your inner critic becomes the loudest voice in the room. Suddenly, your mind turns into an evil villain – spouting harsh judgments that you instantly start to believe.

Here’s what I know:

Paying attention to your inner critic won’t help you lose weight.
Hating your body isn’t going to get you any closer to looking like a million bucks.
Always thinking “I should” do something will lead to nothing but stress and disappointment.

Are you ready to take the power away from the voices in your head and put it back in your body? Here’s how: you need to show your body some respect by learning to listen to it. Your body is smart. It has a lot to tell you … if you really tune in.

Going through life at warp speed and focusing on your never-ending to-do list, pushing and pushing to get everything done…will never rid you of guilt. Why? Because you’re too busy being a human doing rather than a human being, which prevents you from tuning in…and keeps you from making choices that are in alignment with what your body really needs.

Think about it. If you’re in go-go-go mode:

How can you really know if you’re hungry?
How do you notice the signals that you’re full or satiated?
How do you understand what your cravings really mean?
How do you experience a pleasurable meal and savor all the goodness?
How do you take in all the sensations when you barely have time to chew?

What’s the result of not listening to your body? Oftentimes, a big old serving of guilt.

Your ultimate goal is to find ways to slow down so that you can be more intentional and mindful to create the space to listen to your body. Instead of eating your meal mindlessly while standing up, try sitting down and noticing the smells, the flavors, the tastes and textures. Instead of beating yourself up for wanting the chocolate chip cookie, try paying attention to why you might be having cravings.
Instead of assuming that you need to finish your plate and then feeling uncomfortably full, try putting down your fork and checking in with yourself mid-meal.

One Healthy Breakdown: When you tune into the wisdom of your body and allow your actions to follow suit, you’re much more likely to make guilt-free choices with food… and beyond.

*Elise Museles is an attorney turned Certified Eating Psychology & Nutrition Expert. She helps women stuck in a motivation-to-frustration cycle adopt a more joyful & positive approach to nourishment that starts with the food on the plate, but ultimately extends to all areas of life. Enter a delicious world full of freedom, ease, and fun at Kale & Chocolate. For daily inspiration, join Elise on Facebook and follow her on Twitter and Instagram @kaleandchocolate.

Top 5 Fitness Myths Busted!

September 10, 2014September 10, 2014Leave a comment

Zivile Ngo Healthy Lifestyle Coach brings us the 5 most common fitness myths…don’t fall for ’em anymore!

Myth #1: Diet pills to boost your effort.

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for it. The ‘magic pill’ has yet to be discovered. Actually, it has been discovered…it’s called exercise. Diet pills are more likely to damage your health and burn your pocketbook than to slim you down.

Tip: Don’t pop pills! Burn calories with exercise for healthy, long-lasting success.

Myth #2: Starve the pounds away.

Attempting to lose weight by severely limiting calories is not only ineffective, it’s also dangerous. Although it may seem that calorie restriction delivers the fastest weight loss, due to our bodies’ complexities, by doing so, we disrupt our metabolism and slow results.

Tip: Don’t starve yourself! Instead, eat healthy, balanced meals throughout the day.

Myth #3: Crunches are the way to flatter abs.

We all want our midsection to look toned, but excessive crunches aren’t the answer for tight abs. In order to achieve a lean look, focus on burning off the layer of fat that is covering up your abs. We all have muscles under there somewhere. Fat burn results from exercise and diet, not from your ab roller or hundreds of crunches.

Tip: Don’t obsess about crunches! Instead, focus on overall fat burn.

Myth #4: Packaged diet foods are the easiest way to speedy results.

It’s amazing (and unfortunate) to see all of the many ‘diet’ or ‘weight loss’ packaged foods. More often than not, these products are packed with sodium, refined sugar, and other artificial ingredients that your body doesn’t need. Ditch the packages and focus on feeding your body with real foods like raw and cooked vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats, and low-fat dairy. Clean eating really is that simple.

Tip: Don’t eat packaged diet foods! Instead, stick with nutritious, whole foods.

Myth #5: Avoid all carbohydrates in order to slim down.

Carbohydrates have been given a bad rap, which is unfortunate because you can (and should) eat carbs while losing weight. Carbs give us energy and help our muscles recover post-workout. The key is avoiding processed and refined flours and sugars.

Tip: Don’t swear off all carbohydrates! instead, stick with whole grains, oatmeal, and brown rice.

One Healthy Breakdown: it’s no mystery. Hard work and healthy eating wins every time!