Dietary Fats

dietary, fat, oil, fish, avocado, nut, olive

What’s up ? This is THE stephane ANDRE. With my training, I’m interested in nutrition to stay in shape. I read some advice from Arnold Schwarzenegger and I learned some good stuff.

Of the 3 macronutriments, fats are the nutrients that are the most dense in energy. Fat is composed of the same thing as carbohydrates (carbon, hydrogen and oxygen) but the difference is that the atoms are not linked together in the same way. Fat is in plants and animals. Oils are liquid fats. Fats are insoluble in water. Fats are organized in 3 categories:

  • Simple fats (triglycerides)
  • Compound fats (phospholipid, glucolipid, lipoprotein)
  • Derived fats (cholesterol)

Here are the 3 fat’s functions in your body:

  1. Fats are the main source of stored energy (body fat)
  2. Fats help to protect and cushion the major organs
  3. Fats have an insulator effect, preserving body heat and protecting against excessive cold.

Fat is the most dense nutrient in calories 1 pound (453gr) of fat contains 4000 calories while 1 pound (453gr) of protein or carbohydrate contains about 1800 calories.

When you do exercise and stay within your aerobic capacity, it means you don’t run out of breath, your body uses fats and carbohydrates as a source of energy at around 50/50. But if you continue, your body will use more fat than carbohydrates as a source of energy. If you train for 3 hours, your body can use fat to create 80% energy for your body.

As you could read, there is different type of fat: saturated, unsaturated and polyunsaturated. These terms mean the number of hydrogen atoms attached to the molecule. Here is an analogy with a string’s ball so that it’s easier to understand. Saturated fat is like a length of string in a messy clutter. Unsaturated is like a rope with some entanglements. And polyunsaturated is like a rope carefully wrapped without the sign of a tangle. The more fat is saturated (tangled), the more likely it’s to remain in the body and clog the arteries, which increase the risk of heart disease.

There are also other factors. Diets rich in saturated fat tend to increase cholesterol levels in the blood. Health experts advise that 2/3 of your fat intake is polyunsaturated fat.

Saturated fats are found in:

  • Beef
  • Lamb
  • Pork
  • Chicken
  • Shellfish
  • Egg yolks
  • Cream
  • Milk
  • Cheese
  • Butter
  • Vegetable shortening
  • Chocolate
  • Lard

Unsaturated fats are found in:

  • Avocados
  • Cashews
  • Olives and olive oil
  • Peanuts, peanuts oil, peanut butter

Polyunsaturated fats are found in:

  • Almonds
  • Cottonseed oil
  • Margarine (usually)
  • Pecans
  • Sunflower oil
  • Corn oil
  • Fish
  • Mayonnaise
  • Safflower oil
  • Soybean oil
  • Walnuts

Essential Fatty Acids

fatty, acid, saturated, unsaturated, monounsaturated, polyunsaturated, omega,3,6,9,linolenic, linoleic, cla, gla, arachidonic, epa, dha, oleic, lauric, myristic,palmitic, stearic

Essential fatty acids are inevitable in a healthy diet because your body can’t create it itself- That’s why it’s essential that you eat foods containing essential fatty acids. It’s a shame because many bodybuilders have low fat diets and they develop deficiencies in dietary fat. Fortunately there are foods and supplements that provide “good fats” to avoid this extreme. Here are some examples:

Fish oil

Instead of eating low-fat fish, test salmon, trout or mackerel. Fish oil is needed by organs, especially the brain. You can also take fish oils as supplements.

Polyunsaturated vegetable oil

In vegetable oils, there are 2 acids that are valuable: linoleic acid and linolenic acid. Supermarket oils such as corn oil, sunflower oil and safflower oil don’t contain linoleic acid. Soybean oil is the only supermarket oil containing linoleic acid but you need ot pay attention to GMO. For linolenic acid, you can find that in linseed oil, walnut oil, pumpkin seed oil.

Monounsaturated fatty acids

There are the most harmless fatty acids compared to some polyunsaturated fatty acids because they don’t affect your cholesterol or your prostaglandins (regulators of the hormones action). Monounsaturated fatty acids are found in olive oil and macadamia nuts.

Supplements of fatty acid

These supplements contain essential fatty acids from fish oils and other sources.

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-Steph

P.S. If you’re in Miami and you like Caribbean food, go to my cousin’s bistro to eat Haitian food, click here .

Cholesterol Demon Or Not

cholesterol angel demon

I read a Nerd Fitness article  and there is good stuff.

  • You have already heard you should avoid eating foods with cholesterol because they can clog your arteries. Only white egg, no egg yokes !

  • You have already heard if you want stay healthy you should reduce your cholesterol’s consumption. Margarine, no butter.

  • You have already heard you should reduce your meat’s consumption because meat has cholesterol. Meat can kill you !

If you’re like me, you heard all these arguments about cholesterol. 99 % of doctors advise us to reduce our cholesterol’s consumption when our cholesterol rate increase. All medias advice us to avoid cholesterol. Of course, we believe it.

In a PDF of nutrition for athletes, I discovered egg yolk benefits. After read this, I ask myself why everybody say cholesterol is bad ?

Attention I’m not a doctor or dietician, I did some research because I like to analyze (I’m a software writer) and I explain what I found. Use this article to discuss with your doctor about your diet. It will make me happy.

Cholesterol

cholesterol

Cholesterol is an organic lipid (fat) that exist in all animals and it is there to execute body functions. Cholesterol is produced naturally by the body and have a important part to keep us in alive. It is in each cells of our body.

A Harvard’s article  explains the 3 cholesterol’s mainly functions :

  • It helps make the outer coating of cells.

  • It makes up the bile acids that work to digest food in the intestine.

  • It allows the body to make Vitamin D and hormones (like estrogen in women and testosterone in men)

Seriously, these functions are really important ! Now to be sure than our body has enough cholesterol to manage all these functions, our liver create a lot of cholesterol each day.

Cholesterol is so important that our body produce more than 1000mg of cholesterol per day.

Now if our body produce a lot of cholesterol, what’s happen with the cholesterol we eat ? Add more cholesterol in our body can be bad ?

Not exactly, look these sentences of PubMed abstract   :

« Dietary cholesterol content does not significantly influence plasma cholesterol values, which are regulated by different genetic and nutritional factors that influence cholesterol absorption or synthesis ».

Translation : Cholesterol from food is poorly absorb by our body and rapidly excreted. It means that the amount of cholesterol you eat is very low than the amount of cholesterol in your blood stream.

And our liver regulate the level of cholesterol in the blood stream by increase or decrease cholesterol production.

Cholesterol angel or demon

cholesterol heart disease clog arteries

There is 3 type of lipoprotein associated with cholesterol. Usually your doctor talk about 2 types when you see him/her :

  • High Density Lipoprotein (HDL) : They’re billowy transporters that take cholesterol from your blood stream to deliver to your liver. Our liver use cholesterol to make bile. The majority of doctors say it’s good to have a lot of HDL. HDL is a good thing.

  • Low Density Lipoprotein (LDL) : They’re also transporters. They take cholesterol from your liver and deliver cells. The majority of doctors say it’s good to have few. They’re bad cholesterol even if it’s more complex that that.

  • Very Low Density Lipoprotein (VLDL) : They were discovered recently. They have a lower density of lipoprotein than the LDL. The majority of doctors say it’s a priority to reduce the VLDL in our blood.

We just see that cholesterol is very important for body functions, we need it to survive. All cholesterol are not create equal but most of them are good and important !

Doctor

doctor

The story of hat for cholesterol is long and shitty. The medical community in the quest to minimize heart diseases had desperately need a scapegoat.

Long time ago, doctors discovered than cholesterol was one thing who clogged arteries. So they said that cholesterol was the cause and food with cholesterol should be avoid.

There is an example with Marks Daily Apple  :

« Tests in the fifties initially showed an association between early death by heart disease and fat deposits and lesions along artery walls. Because cholesterol was found to be present in those deposits (of course it would!) and because researchers had previously associated familial hypercholesterolaemia (hereditary high blood cholesterol) with heart disease, they concluded that cholesterol must be the culprit ».

So cholesterol is bad, case closed ! Unfortunately mommies are not agree with these doctors.

Go in the past in era of Tutankhamun and Cleopatra. In Ancient Egypt, they had same problems that we have today : heart disease and hardened arteries   !

It’s funny because some articles like this one  say that the only way for Egyptians to have a high cholesterol rate and clogged arteries is that they had a « fatty diet ».

Egyptians had a « fatty diet » ? They didn’t have fast-foods or supermarkets. Egyptians had a vegetarian diet . The cholesterol hypothesis is invalid !

Well, we’re beginning to see that the cholesterol is very more complex that we thought. Mmmmmh !

Conclusion

educate yourself

Cholesterol is not the root of the problem but just a risk factor among others. Take care about your cholesterol like you check your car’s oil level.

Cholesterol is a complex subject. Take a pill rather than change the lifestyle is not a solution. Before to decrease your consumption of cholesterol advised by your doctor, I encourage you to do your own research and have a conversation with your doctor to talk about these points and ask if change the lifestyle is a option.

Educate yourself rather than blindly follow someone’s advice even my advice. Question everything.

Do you have stories to share about improving health with a change in lifestyle or diet ?

 

-Steph

P.S : Do you want a free training program ? Click here 

13 Things You Must Do Not Eat

Title13ThingDoNotEat

There are snacks, foods and drinks that will don’t help you to be healthy or having the physique you want. Remove them from your diet now and forever.

Unhealthy food with dirty strange side effects, snacks packs are perfectly targeted for cheat meals but they are doing you more harm than you think.

Without talk about they put a layer of fat over your abs, preservatives and chemicals causes a series of long-term problems such as cardiovascular disease, diabetes or even cancer.

These 13 foods have no place in your kitchen or fridge. Look at the list and make note of those that you eat regularly – there are carbohydrates and sugars that are obvious bombs like bagels, ice cream but there are less known soy and some fish.

1) Shark Meat

Shark Meat

Is shark meat is worse than his bite? Probably not, nevertheless, it’s super unhealthy, as described in the CNN report. When we consume the mercury level in shark meat it can cause loss of coordination, blindness and even death. Scientists believe that sharks have a high mercury because they eat large quantities of small fish. To be safe, avoid taking as well as swordfish and mackerel which also have a large amount of mercury. Feast on shrimp, tuna, salmon and catfish.

2) Soy

Soja

Too much soy can have unfortunate effects on men. According to this study published in the Oxford Journal men who consume just half a portion of soy food for 3 months was 41 million sperm / ml less than men who did not consume soy at all (sperm concentration average is between 80 and 120 million / ml). Researchers believe that isoflavones – plant with estrogen such as soy may be the cause.

3) Baked Goods

Baked foods

Donuts, cakes, cookies, muffins, seriously they are good but they are sweet bombs. A donut is 200-500 calories with between 25-50 grams of sugar. Chocolate chip cookies is how much? 160 calories and 8 grams of fat. But let’s be honest: Do you ever stop after 3 ? I don’t think so, no, because I didn’t stop after 3. Not good !

4) Bagels

Bagels

The bagels are really delicious but definitely bad, it’s 400 calories with 70 grams of carbohydrates. If you add the butter is 40 calories more. But this is not the calories that is most disturbing, bagels have a very high glycemic index rates (which increases insulin in the body), so that might cause acne and accelerate aging .

5) Sugary Cereals

Sugary Cereals

The most famous breakfast are sugary cereals. With their high gluten content they give you an inflammation in your stomach. Opted for oats.

6) White Chocolate

White Chocolat

Not all chocolates are created equal. In this case we can see, the health benefits of different chocolate : black, brown, white. Dark chocolate is a great antioxidant and is the healthiest chocolate; chocolate milk is a little less healthy and contains more milk and fat than dark chocolate. And white chocolate is the worst in terms of health benefit – 85 grams is 50 grams of sugar (that’s more than 12 tablespoons). Eat a lot and you are suffering from teeth problems and obesity. You want chocolate, take dark chocolate.

7) French Fries

French Fries

French fries are immersed in oil with trans fat, one of the major cause of heart attack. The potatoes themselves are high on the glycemic index, leading to increase insulin levels. Then they contain acrylamide, a known carcinogen that is formed when food is cooked / fried at high temperatures.

8) Popcorn in Microwave

Popcorn Microwave

The Popcorn seems harmless but have mostly popcorn is overloaded with unhealthy fats, sodium level is outrageous and in some cases contains carcinogenic agents. Without forgotten the chemical components in the bag.

9) Margarine

Margarine

Often on labels we can read without cholesterol and it’s supposed to be a healthy alternative for butter but margarine is just full of trans fats. And ironically, trans fat increased cholesterol and damages your blood vessels walls which increases cardiovascular disease and heart attack. You want good fat ? Omega-3 .

10) Diet sodas

Diet soda

Artificial sweeteners placed in these types of soda, are often not beneficial. The only thing for which they are good, that is for you to gain weight and have health problems. Purdue University has made a study which shows that these chemical sweeteners fool your body into believing that it is true food because it is so much sweeter than real sugar that your body pumps out insulin to regulate the level, which in turn, becomes stored fat.

11) White Bread

White bread

Clearly, sliced ​​bread is a great invention. All carbohydrates are not bad but avoid pasta, rice and white bread. White bread, right now, stripped Vitamin B, wheat germ and fiber, leaving a byproduct who increase your insulin, your weight. Opted for whole grain, it gives more energy longer.

12) Alcohol

alcohol

Apart from the fact that it decreases your strength, agility and muscle recovery, alcohol dehydrates you. You have ever wondered why after a big night , in the morning, you have dry mouth and can drink a bottle of water ? Yeah, you drank all night, right?

13) Pretzels

Pretzels

It was always the illusion that the Pretzels are healthy snacks. That’s 250 calories, high in salt, fat and lack of healthy fiber. You can eat half a bag and you’re still hungry for more.

– Steph

13 Choses Que Vous Ne Devez Pas Manger

Title13ThingDoNotEat

Il y a des apéritifs, plats et boissons qui vont vous empêcher d’être en bonne santé ou d’avoir le physique que vous voulez. Enlevez-les de votre régime maintenant et pour toujours.

La nourriture malsaine avec les sales effets secondaires étranges, les paquets d’apéritifs pré-préparé sont parfaitement ciblé pour le cheat meals mais sachez qu’ils vous font plus de mal que vous ne le pensez.

En plus d’ajouter une couche de graisse sur vos abdos, les conservateurs et les produits chimiques provoque une série de problèmes à long terme comme des maladies cardiovasculaire, le diabète ou même le cancer.

Ces 13 aliments n’ont pas de place dans votre cuisine ou frigo. Regardez la liste et prenez note de ceux que vous mangez régulièrement – il y a des glucides et sucres qui sont des bombes évidentes comme les bagels, la crème glacée mais il y en a des moins connu le soja et certaine poisson.

1) Requin

Shark Meat

Est-ce que la viande de requin est pire que sa morsure ? Probablement pas, n’empêche que c’est super malsain, comme le décrit le reportage de CNN en anglais. Quand on consomme le niveau de mercure dans la viande de requin cela peut causer des pertes de coordination, la cécité et même la mort. Les scientifiques croient que les requins ont un taux élevé de mercure parce qu’ils mangent en grande quantité des petits poissons. Pour être sûr, évitez d’en prendre ainsi que l’espadon et le maquereau qui ont eux aussi une grande quantité de mercure. Misez sur les crevettes, le thon, le saumon et le poisson-chat.

2) Soja

Soja

Trop de soja peut avoir des effets malheureux sur les hommes. D’après cet étude publié dans le Oxford Journal en anglais, les hommes qui consomment juste la moitié d’une portion d’aliment à base de soja pendant 3 mois avait 41 millions de spermatozoïdes /ml de moins que les hommes qui ne consommaient pas de soja du tout ( la moyenne de concentration de sperme est entre 80 et 120 millions/ml). Les chercheurs croient que les isoflavones – plante avec de l’œstrogène comme le soja  – en est peut-être la cause.

3) Pâtisserie

Baked foods

Beignets, gâteaux, biscuits, muffins, sérieux qu’est ce que c’est bon mais ce sont des bombes sucrés. Un beignet c’est 200 à 500 calories avec entre 25 – 50 grammes de sucre. Et les cookies aux pépites de chocolats, c’est combien ? 160 calories et 8 grammes de gras. Mais soyons honnête : Après en avoir manger 3, vous vous êtes arrêtez ? Je ne le pense pas, non, car moi je n’arrête pas. Pas bien !

4) Bagels

Bagels

Les bagels sont vraiment délicieux mais définitivement mauvais, c’est 400 calories avec 70 grammes de d’hydrates de carbones. Si vous ajoutez du beurre c’est 40 calorie en plus. Mais ce n’est pas les calories qui est le plus inquiétant, les bagels ont un très haut taux d’indice glycémique (ce qui augmente l’insuline dans le corps), de sorte que ça pourrait provoquer de l’acné et accélérer le vieillissement.

5) Céréales sucrés

Sugary Cereals

Les céréales du petit-déjeuner les plus connus sont sucrés. Avec cela on ajoute le haut taux de gluten et ça nous assure une inflammation dans l’estomac. Opté pour de l’avoine.

6) Chocolat blanc

White Chocolat

Pas tous les chocolats ont été crée égaux. Voyons les bénéfices sur la santé des différents chocolat : le noir, le brun et le blanc. Le chocolat noir est un excellent antioxydant et est le chocolat le plus sain ; le chocolat au lait est un peu moins sain et contient plus de lait et de matière grasse que le chocolat noir. Et le chocolat blanc est le plus mauvais en terme de bénéfice sur la santé, 85 grammes de chocolat blanc vaut 50 grammes de sucre (c’est plus que 12 cuillères). Manger beaucoup et vous souffrirez de problèmes de dents et d’obésité. Vous avez envie de chocolat, prenez du chocolat noir.

7) Les Frites

French Fries

Les frites sont plongé dans de l’huile avec du gras transformé, une des cause majeur des crise cardiaques. Les pommes de terres eux-même sont élevé sur l’indice glycémique, ce qui augmente le taux d’insuline. Ensuite, elles contiennent de l’acrylamide, un cancérogène connu qui se forme lorsque les aliments sont cuit/frits à haute température.

8) Pop-corn au Micro-ondes

Popcorn Microwave

Les Pop-corns ont l’air inoffensif mais la plupart du temps le pop-corn est surchargé de graisses malsaines, le niveau de sodium est scandaleux et dans certains cas contient des agents cancérigène. Sans oublié les composants chimiques du sachet.

9) Margarine

Margarine

Souvent sur l’étiquette on peut lire sans cholestérol et c’est supposé être une alternative plus saine que le beurre mais la margarine est juste plein de gras transformé. Et ironiquement, le gras transformé augmenté le niveau de cholestérol et endommage les parois des vaisseaux sanguins ce qui augmente les maladies cardiovasculaires et les crises cardiaques. Vous voulez des bonnes graisse pour votre régime, misez sur l’Oméga-3.

10) Les sodas light ou diet

Diet soda

Les édulcorants artificiels mis dans ces types de soda, sont souvent non bénéfique. La seule chose pour lequel ils sont bons, c’est pour vous faire prendre du poids et avoir des problème de santé. L’université de Purdue a fait une étude qui montre que ces édulcorants chimiques trompe votre corps en le faisant croire que c’est de la vrai nourriture parce que c’est tellement plus doux que le vrai sucre que votre corps  pompes sur l’insuline pour équilibrer le niveau, qui a son tour devient de la graisse stocké.

11) Pain blanc

White bread

Il est clair, pain tranché est une excellente invention. Tous les glucides ne sont pas mauvais mais éviter les pâtes, le riz et le pain blanc. Le pain blanc, en ce moment, est fabriqué de façon à ce que la vitamine B, les germes de blé et les fibres soient dépouillés, laissant un sous-produit qui sert uniquement à augmenter votre poids. Opté pour le pain complet, ça donne plus d’énergie plus longtemps.

12) Alcool

alcohol

En dehors du fait qu’il diminue votre force, votre agilité et la récupération musculaire, l’alcool vous déshydrate. Vous vous êtes jamais demandé pourquoi après une mine, au réveil, vous avez la bouche sèche et pouvez carrément boire une bouteille d’eau entière ? Pourtant vous avez bu toute la nuit,vrai ?

13) Pretzels

Pretzels

On a toujours l’illusion que les Pretzels sont des apéritifs sain. C’est 250 calories, riche en sel, manque de lipides et de fibres saines. Vous pouvez mangez la moitié d’un sachet et vous avez encore faim.

– Steph