As a Matter of Fat

As a Matter of Fat - What's Up, USANA?

By Matt Jaggi in Infographic

All it takes is opening a cupboard or searching through the fridge to discover the truth: we are obsessed with low-fat foods. From fat-free salad dressings and light potato chips to low-fat frozen waffles and 100-calorie snack packs—somewhere along the line, we were taught to shun fat from our diets.
Ironically, a closer look at the nutrition labels on these fat-free foods often uncovers something worse: large amounts of refined carbohydrates and sugars, which can be detrimental to good health.
What’s more startling is the fact that even though Americans have been advised consistently over the last 30 years to decrease their fat consumption, obesity continues to rise steadily. In fact, USDA data suggests the average daily calorie intake for adults in the United States has increased by 24.5 percent between 1970 and 2000. That’s a whopping 530 extra calories a day on average.
And where are most of these extra calories coming from? Surprisingly, most of them come from the refined carbohydrates found in unhealthy snack foods—not fats.
So how did the idea that all fats are bad get started? Check out fat’s large history in the infographic below to learn more.
It’s almost like a Nancy Drew and the Case of the Bad Fats story.

Coconut Oil Is Pretty Amazing

The average coconut isn’t much to look at. But lurking underneath its unassuming exterior is a powerful force for good health.

Coconut oil.

Sure it’s a saturated fat, but the latest science is reporting that we may have been misled a bit. Saturated fats are a vital nutrient that’s essential for life. Our cell membranes even need these types of fatty acids to function properly.

And recent scientific research shows that the medium-chain triacylglycerols (MCTs) that make up coconut oil may have wide-ranging health benefits.

Here are a few of them:

Fight Fat with Fat
The way our bodies process the MCTs in coconut oil reduces the opportunity for those fats to deposit into our existing fatty tissues. And it gets even better.

Consuming MCTs from coconut oil has been shown to increase metabolism by turning up our bodies’ thermostats in a process called thermogenesis. When we produce more heat, our bodies utilize more energy.  Increases in thermogenesis and metabolism mean our bodies burn more fuel—fat.

And coconut oil also has been shown to make you feel more full. So consuming coconut oil will help you feel full for longer, reducing overall food intake.

Guard Your Heart

Evidence of coconut oil’s cardio-protective properties comes from the MCTs’ ability to support normal blood lipid profiles. That means coconut oil has been shown to support healthy triglyceride levels and the good kind of cholesterol—high-density lipoproteins or HDL.

Our heart is just the start. The process of breaking down coconut oil in the liver produces ketones and short-chain fatty acids—both shown to help support cognition.

Hopefully you understand why the coconut is worth cracking into. So next time you see one, remember all the power hiding right underneath that hard shell.
 

How to Make Super Easy Guacamole

Avocados are a healthy and versatile food choice. They are a nutrient-dense food. One-fifth of a medium avocado (1 oz.) has 50 calories and contributes nearly 20 vitamins and minerals, making it a nutrient-dense food choice, according to the California Avocado Growers.

Avocados contain potassium, reducing the effect of salt on blood pressure. One ounce of avocado, (1/5 of a medium avocado)  provides 140 grams of potassium, or 4% of the recommended daily value.

Avocados also provide dietary fiber, with 2 gr. of fiber per 1/5 avocado.

They are also a source of "good" fats, being one of the few fruits which contain both mono and polyunsaturated fats.  Both mono and polyunsaturated fats, when consumed in moderation, can help reduce blood cholesterol levels and decrease the risk of heart disease. Avocados add good fats to the diet, providing 3 g of mono and 0.5 g polyunsaturated fat per 1-oz. serving.
 
An avocado makes a quick, nutritious snack  It's yummy just mashed and spread on whole wheat toast or rye crisp.  Sliced or chopped avocado can be added to any salad or sandwich.

When shopping for avocado, I like to choose a firm avocado, then use it in a day or so after it feels just slightly soft.  It's best to use the avocado as soon as you cut it open, as it will quickly start to turn brown from oxidation as it is exposed to the air.  Adding lemon just to the avocado can help to prevent this if you're using it for a salad or guacamole.

Super Easy Guacamole

1 avocado
1 half lemon
1/4- 1/2 tsp sea salt
dash of hot sauce
optional: add chopped sweet pepper, onion, or tomato


Cut the avocado in half, then insert the knife tip into the pit and twist to pop the pit out. Gently slide a spoon around the avocado to separate the peel and discard.
Mash the avocado or blend in a food processor with a clove of garlic.  Add the juice from half a lemon, salt and hot sauce.

Guacamole is perfect on salads, tacos or sandwiches or as a dip.