Week of Nov. 6

Week in Review

First, see you this Monday and Thursday from 6:30-7:30pm. Bring your weights on Mondays and remember to dress for a warm-up run outdoors (layers). Don’t forget that we’re gathering for Sunday fun run/walks at 4pm in Fairfax at the church next to Foothills Bakery.

Another crazy week at Boot Camp. We welcomed more family members: Lisa Demar’s daughter, Kristin and Helen Hartman’s daughter Anissa, and Jen M’s little guy, who did great with the young ones. We had too many laughs with carrots and rags, plus had a fun competition with a sit-off, where it was a 3-way tie between Karen, Donna L. and Chelsea. The winners received yogurt from Green Mountain Creamery.

Speaking of Green Mountain Creamery, they’re a program partner for the 100 Day Challenge and gave the current Challengers one free yogurt. Another 100 Day Challenge partner is coming tomorrow night at 7:30pm. It’s Tim Carter, owner of FleetFeet in Essex. All current and former Challengers are welcome!

Good Fat vs. Bad Fat

The fact is: we all need fats. Fats helps nutrient absorption, nerve transmission, maintaining cell membrane integrity etc. However, when consumed in excess amount, fats contribute to weight gain, heart disease and certain types of cancer. Fats are not created equal. Some fats promote our health positively while others increase our risks of heart disease. The key is to replace bad fats with good fats in our diet.

  • Monounsaturated fats should make up most of the fats one eats.
  • Polyunsaturated fats should be used in moderation.
  • Foods containing essential fatty acids are encouraged.
  • Saturated fats should be least used.
  • Partially hydrogenated fats and chemically produced trans-fatty acids should be avoided.

Monounsaturated fats

Monounsaturated fats (MUFAs) lower total cholesterol and LDL cholesterol (the bad cholesterol) while increasing HDL cholesterol (the good cholesterol). Nuts including peanuts, walnuts, almonds and pistachios, avocado, and olive oil are high in MUFAs. MUFAs have also been found to help in weight loss, particularly body fat.

Polyunsaturated fats

Polyunsaturated fats also lower total cholesterol and LDL cholesterol. Seafood like salmon and fish oil, as well as corn, soy, safflower and sunflower oils are high in polyunsaturated fats.

Omega 3, essential fatty acids belong to this group. Type of fatty acids that are considered essential can be derived from oils made from grains like flax seed oil, and fish oil. One can also get some of this type of fatty acids through eating things like fish, vegetables and grains.

Saturated fats

Saturated fats raise total blood cholesterol as well as LDL cholesterol (the bad cholesterol). Saturated fats are mainly found in animal products such as meat, dairy, eggs and seafood.

Hydrogenated fats & Trans-fatty acids

Trans fats are invented as scientists began to “hydrogenate” liquid oils so that they can withstand better in food production process and provide a better shelf life. As a result of hydrogenation, trans fatty acids are formed. Trans fatty acids are found in many commercially packaged foods, commercially fried food such as French Fries from some fast food chains, other packaged snacks such as microwaved popcorn as well as in vegetable shortening and hard stick margarine.

Sources: http://www.wisegeek.com/what-are-the-different-types-of-fats.htm and http://www.healthcastle.com/goodfats-badfats.shtml

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s