7 Clear Signs You’re Not Eating Enough Healthy Fats

What are ‘healthy fats’?

A few years ago, it was said that all fats are bad, they cause cholesterol, so people should avoid them totally. Now, as per new studies, not all fats are considered bad, some are called healthy fats, which all of us need for our metabolism to work better.
Most of this “healthy fat” science focuses on two main categories of unsaturated fats—monounsaturated fats (MUFAs) and polyunsaturated fats (PUFAs). PUFAs, which include omega-3 fatty acids, help regulate inflammation and appear to play a role in everything from heart health to mood and happiness. MUFAs may reduce bad cholesterol and increase the good kind. MUFAs also appear to target and shrink dangerous belly fat linked with metabolic disorders. These good-for-you unsaturated fats are critical for your head-to-toe health—and here are some clues that you might need to load up on more good fats in your daily meals.

You’re having trouble losing weight

It sounds completely counter-intuitive, but you need to eat fat to burn fat.A registered dietitian told that eating a small amount of unsaturated fats at each meal will help you feel more satisfied over a longer period of time, and therefore consume less overall. When it comes to the low-fat vs. low-carb weight loss debate, the latest science squarely favors low-carb diets. A randomized study   recently found that low-carb eaters lost more weight (about eight pounds) than low-fat dieters over a 12-month period. 

You’re always hungry

If you leave the dinner table only to feel pangs of hunger again soon afterward, you might not be consuming the right kinds of fat to help fill you up. A 2009 study published measured the effect of eating different kinds of fats on satiety and food intake, among other things. Fifteen subjects consumed different kinds of fat at their meals or none at all. The results showed that participants who consumed unsaturated fat felt more full after every meal. Of course, eating more fiber or loading up on lean protein can also help ward away hunger longer. 

You have inexplicably dry skin

It’s not from the sun, weather, or a lack of lotion, so why is your skin always dry? It might be related to a lack of healthy fats in your diet, according to a dermatologist. “All of your skin cells are wrapped in a protective bubble of fats that helps to protect the skin from drying out and dehydrating, and it also helps to keep out harmful substances in your environment,” said Wu. “If you have a problem with the skin barrier, your skin looks and feels dry, and can be more prone to eczema rashes. In severe cases, your skin can actually visibly crack and bleed.” Loading up on more unsaturated fats may reverse the trend, but Wu cautions overdoing it: a little will go a long way.

You’re low on energy

Your heart gets 70 percent of its fuel from fat, which is packed with energy, notes a cardiologist. Fats provide 9 calories per gram, which is more than double the calories found in the same amount of carbohydrates or protein. Yes, that means there are way more calories in an avocado than in an apple, but if you constantly feel like you’re running on empty, it might be time for more (healthy) fat-rich snacks. 

You have trouble concentrating

Your brain is 60 percent fat, and it needs fat to keep running efficiently, according to doctors. A diet high in monounsaturated fats, which you can find in foods like olive oil, safflower oil, nuts and nut butters, increases production of the neurotransmitter acetylcholine, which is important in the functioning of learning and memory processes. 

The vitamins you eat aren’t doing their job

You make sure you’re eating foods abundant with vitamins A, D, E and K, but maybe you’re not reaping their healthy benefits. Without adequate vitamin A, you could have dry eyes and skin, for example; without enough vitamin C, you could have prolonged wound healing time and more bruising. All four of these vitamins require fats in order to be absorbed and used by your body.

You’re constantly cold

Seals have extra padding for a reason: The ocean is a chilly place. You, too, are supposed to carry a small layer of fat insulation underneath your skin to regulate your internal temperature, according to doctors. If you always feel cold, and you seem to be missing a layer of your own blubber, it might be time to boost your consumption of avocados, nuts, seeds, and other fatty foods. This is why butter could be healthier for you  than you thought.

 THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                                                                                                                                                                                                                                                                        PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                                             FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                                                                                             https:// kneereplacement-stickclub.blogspot.com/                                                                                       FOR CROCHET DESIGNS                                                                                                                                                                                                                                 https://gscrochetdesigns.blogspot.com

 

 

 

 

THREE SIMPLE SLOGANS TO KEEP FIT AND HAPPY

Some of our health problems are due to our genes, some due to our own carelessness. Added to all this is the tension one goes through due to job, family life and so on.

Eat right:
As the maxim goes, we are what we eat. Diet is the single most important factor in our life which determines our longevity and disease pattern. Hence, it is important to eat right. Our diet should have a maximum of about 40% complex carbohydrates like oats, whole wheat, brown bread, ragi, semolina and so on. High quality proteins should contribute 30% of our diet. Eggs, chicken, fish, meat, dal and pulses are good examples. Fats especially MUFA and PUFA should make 20% of the diet. Classic examples are sunflower oil, olive oil, rice bran oil. Avoid saturated fats, trans fats, margarine, ghee and butter. Pastry,  biscuits, toasts, cookies are rich in unhealthy saturated fats; hence must be avoided. We should consume at least 3 servings of fruit daily. This is important because fruits are rich in vitamins, fibre and anti-oxidants.

Sleep well:
A rested mind in a rested body is the best state of happiness. We need to sleep at least 7 to 8 hours daily. The body recharges during the rest and makes it ready for the next day tensions. With the smartphone entering our bedroom, the sleep pattern has been disturbed. We end up sleeping late while checking Whats App messages and so on. As a result the total sleep duration goes down and we get up in an irritable and sleep deprived state. Such a state is not conducive to healthy work the next day. Avoid checking smartphone apps and messages, reading newspapers just before sleeping and avoid tea /coffee/caffeine in any form post 7pm. This will make sure we sleep on time and get up on time.

Exercise:
The most important mantra that can lead to ultimate bliss and happiness. We need to exercise at least 30 min daily for 5 days a week. This can be aerobic exercises like cycling, swimming, jogging, running and so on.  Exercising keeps our joints mobile, conditions our heart to strain, releases growth hormone and testosterone which keep you young. Endorphins released in the brain during the exercise make you feel good as though you are on the heaven.

If you follow this simple regimen, you're sure to improve our health and lead a happier life. Your life is in your hands, make the most of it by living simple, high thinking, meditation and exercise. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.                                                                                                             https://gscrochetdesigns.blogspot.com. one can see my crochet creations                                   https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes                 https://kneereplacement-stickclub.blogspot.com. for info on knee replacement           

Irregular heartbeat? Try eating chocolates- good for your heart !

 Almost everyone loves chocolates. However, most of us think feel guilty when biting into the silky-smooth delicacy about increasing our weight and sugar intake. However now you can shed off that guilt! There is some respite for all those who love chocolate. A new study that indicates that chocolates may be good for your heart has been published in the journal Heart.

Chocolate may be associated with a lower risk of getting atrial fibrillation. An irregular heart rhythm is called atrial fibrillation. The relationship was seen strongest in women who consumed one serving per week.

Research conducted at the Harvard TH Chan School of Public Health and the Duke University Medical Centre has revealed that moderate consumption of chocolates may be related to a lower risk of developing atrial fibrillation.

An irregular heart rhythm, often with features of a very fast heart rate is referred to as atrial fibrillation. It can lead to poor blood flow which can cause brain failure and strokes and can even lead to death if not treated. The usual symptoms of atrial fibrillation are fatigue, heat palpitations, and breathlessness. 

Recently chocolates, especially dark chocolate has gained recognition for being friendly to the heart owing the presence of antioxidants such as flavonoids and polyphenols. Data from over 55, 000 participants was analysed, aged between 50 and 54. The report was published in the Danish Diet, Cancer and Health Study.

The participants were asked to consume a certain fixed amount of serving of chocolate per week each serving being equal to 30 grams. The type of chocolate consumed was not asked from them. Data on their diet, lifestyle and heart disease risk factors was collected from the participants.

Their heath was examined for a period of 13 years for episodes of hospital treatments and deaths from the national registry data, and it was observed that 3346 new cases of atrial fibrillation were diagnosed.

The results revealed that rates of AF were less for participants who ate chocolate regularly than those whose consumption was less than 30 gm per month which was equal to 1 serving.
The positive effect of chocolate consumption was the maximum when women consumed 1 serving of chocolate per week and men ate 2 to 6 servings of chocolate weekly. 

It was seen that after considering all factors of heart disease, the newly diagnosed AF was lower for those who consumed 1 to 3 servings of chocolate per month. The chances of developing AF were 17 percent lower with one weekly serving of chocolate and 20 percent lower for 2 to 6 servings of chocolate and 14 percent lower with a daily consumption of one or more servings. However, though the actual cause is not yet known, they imply that snacking on dark chocolate can be a healthy choice for most people.

Dark chocolate is now seen as the new healthystimulating food. Dark chocolate has a lot of raw processed cocoa beans which contain very high anti-oxidant properties. Raw cocoa beans rich in anti-oxidants like flavanols comprise dark chocolate. Dark chocolate also contains high levels of an alkaloid called theobromine which help in relaxing and stimulating. 

It can also widen blood vessels and thereby lower blood pressure. Dark chocolate is also beneficial for the brain. A 2013 study published in the journal Neurology claims dark chocolate can increase memory by almost 30 percent and improve your skills of problem solving. 

Lastly, no need to worry about your weight when it comes to dark chocolate! Dark chocolate is known to have a high satiety value which reduces cravings. It is also having plenty of MUFAs (monounsaturated fatty acids) that improve metabolism and help in burning fat.

 this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations 
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement   

Liquid gold’: Olive oil and its benefits

Several studies confirm that consumption of olive oil, rich in mono-unsaturated fatty acids (MUFA) contributes to low rates of cardiovascular disease, breast cancer and increased life expectancy. The Seven Country Study (1958-1964), showed that Greece, with the highest consumption of olive oil, called “liquid gold” by Homer, reported the lowest number of deaths from heart disease.

Olive oil is derived from a fruit rather than a seed. It has one of the highest concentrations of polyphenols. It is rich in MUFA and vitamin E, and it is extracted using the cold-pressed method. These special features are responsible for benefits such as high antioxidant levels through polyphenols, vitamin E and A, which lower bad cholesterol (LDL), blood pressure, risk of heart disease and cancer. They also have anti-inflammatory effects. The high MUFA content is responsible for lowering bad cholesterol (LDL), increasing good cholesterol levels (HDL), improving blood sugar levels in diabetics and reducing abdominal obesity. MUFA also boosts immunity, reduces risk of gall stones and delays ageing. However, not all olive oils are equal. Different types provide varying amounts of polyphenols. Varieties include extra-virgin, virgin, pure (also called refined or light) and pomace.

However, there are several myths about olive oil:

* Olive oil should be the only oil used for consumption.

There is no perfect oil — a balance of MUFA, PUFA (poly-unsaturated fatty acids) and saturated fat in the right proportions is good for health. Olive oil combined with mustard, sesame, canola or rice bran oil can go a long way to prevent diseases. Fatty fish, flaxseeds and walnuts are good.

* Extra-virgin olive oil cannot be used for cooking.

Olive oil has a high smoking point, and is one of the most heat-stable oils. The smoking point refers to the temperature at which a cooking fat or oil begins to break down and leads to formation of harmful compounds. Due to this, EVO can be used for cooking and frying, but is an expensive choice.

* Any oil that says ‘pure’ or ‘olive oil’ is good.

‘Pure’ or simply ‘olive oil’ is usually a blend of extra-virgin and refined olive oil, and is not the same as extra-virgin or virgin olive oil. It is refined, low on nutrients and does not provide the polyphenol benefits of extra-virgin olive oil.

* Solidification in cold indicates inferior or adulterated oil.

Solidification of olive oil in winters does not indicate adulteration. It hardens due to the presence of waxes, which are retained, unlike in refined oils.

* The greener the better.

The colour of olive oil is neither an indicator of its quality nor flavour. Colour is determined by the ripeness of olives — green, unripe olives render green colour to the oil, while purple, black olives give a golden colour. Greener olive oil may indicate higher concentration of antioxidants and polyphenols. But at times unscrupulous manufacturers or producers of olive oil add chlorophyll to disguise the golden-coloured olive oil.