Don’t try to exclude from your daily ratio the healthy quantity of fats because it may be harmful for your entire organism.

Fats play a vital role in maintaining body temperature and promoting healthy cell function, in maintaining healthy skin and hair. But not all fats are good for human organism and not all of fats are well assimilated by it. It’s still important for organism to receive the daily norm of fats, the good ones. The average daily requirement of Essential Fatty Acids is about 20 grams but the body can utilize only about 10 grams per serving that’s why you should include these 20 grams in 2 of your daily meals.

It is nearly impossible to remove fat completely from the diet and it would be unhealthy to do so. Some fatty acids are essential nutrients (can be produced in organism from other compounds) but need to be consumed in small amounts. Another category of fats required by the body are non-essential and can be produced in organism from other compounds. Women need to be careful not to go too far below the recommended minimum body fat % because they risk losing their ability to menstruate or conceive children. The risks are lower for men.

You may check your daily norm of fats here

Cod-liver oil has a special place among useful fats. Its high efficiency is favored not only by the presence of A and D vitamins, but also due to the presence of a very deficient and necessary product, especially for children, called Arachidonic acid (AA or ARA), which is the most active among poly-unsaturated fat acids. People often feel certain aversion towards this useful fat. Populations from North regions (Chukchi, Aleutians, Eskimos) which live in extreme and difficult conditions don’t have diseases like scurvy, rachitis, hemeralopia, atherosclerosis, hypertonic diseases, even if they consume fat food during all their life. All these factors are probably based on the fact that they consume all their life cod-liver oil and fat of sea animals. We use instead butter or vegetal oil. They use cod-liver oil in preparing any kind of food, and feel no aversion for its smell or taste.

Cod-liver oil, Organic oil

Butterfat, pork, beef, mutton, goose fat – all these are part of animal fats family. The most popular is the butterfat, which is mainly used in form of butter with a high capacity of assimilability (up to 85%) and containing vitamins like A, B2, E, phosphatides, as well as irreplaceable fat acids. All other types of fats are popular for their low level of cholesterol and a normal quantity of phosphatides, but their assimilability depends on the melting temperature. Fats, which have a melting temperature higher than 37°? (pork, beef, mutton fat) are assimilated worse than butter, birds’ fats, as well as liquid vegetal oils.

Nowadays the medical practice proved the fact that in human ratio about 30% of the total calorie content is present in fats we consume. It means that a healthy man with an active physical activity have to eat daily 90-100 g of fats, among it 30% should be of vegetal origin and 70% of animal origin (for example, 15-30 of vegetal oil and 20-25% of butter).

How many grams of fat per day is healthy

The United States Health Department states the following on their site: A 1,600 calorie per day diet: 18 grams of saturated fat or less, 53 grams of fat or less. A 2,000 calorie per day diet: 20 grams of saturated fat or less, 65 grams of fat or less. A 2,200 calorie per day diet: 24 grams of saturated fat or less, 73 grams of fat or less. A 2,500 calorie per day diet: 25 grams of saturated fat or less, 80 grams of fat or less . A 2,800 calorie per day diet: 31 grams of saturated fat or less, 93 grams of fat or less. Keep in mind that most women should have a diet of no more than 2,000 calories/day, men no more than 2,500/day.) If you are trying to lose weight, 30 grams of fat. If you are a young teenager about 40-65 grams of fat. Consuming more than 65 grams of fat a day is unhealthy, an adult should have 65 grams or a little less simple

List of foods high in good fats – list of healthy fats

Olive Oil = 1 TBS = 120 cals = 13.5g fat

In order to reap the benefits of olive oil, it should be added to food AFTER the food is cooked. Drizzle on salads and fresh vegetables. Topping a tomato with a bit of olive oil will increase your body’s ability to use the lycopene in the tomato. Pretty cool, eh?

Natural Peanut Butter = 1 Tbs = 100 cals = 8g fat

A reasonable serving of natural peanut butter is one tablespoon for a snack and two tablespoons for a meal. Please understand that you must eat the NATURAL peanut butter. Read the ingredients and if it lists hydrogentated anything, put it back on the shelf.

Almonds = 1 oz. (22 whole) = 170 cals = 17g fat

Avoid salted as they are high in sodium. Add a small apple and you have an easy-to-pack, healthy, mid-afternoon snack!

Avocado = 1 medium = 115 cals = 15g fat

Avocados are so yummy! Try them on your salad, on top of black bean soup, with salsa on your eggwhites, or in your tuna wrap. They add a creamy, tasty and satiating bit of fat to your meal so that you stay full until the next feeding.

Ground Flax Seeds = 1 Tbs = 50 cals = 4g fat

I add a tablespoon to my morning oatmeal. It adds a fun, nutty flavor. It’s also quite delectible in yogurt or on top of cottage cheese and strawberries.

Flax Seed Oil = 1 Tbs = 115 cals = 15g fat

Combine with balsamic vinegar for a twist on your typical salad dressing. If you are into that whole nutty flavor thing, try substituting it for peanut butter in your protein shakes.

Salmon = 4oz = 200 cals = 9.2 g fat

Salmon is high in protein (19grams per 4oz. serving) and low in carbs (0). It is best to eat it broiled, baked, poached or steamed

Remember: Bad fats: saturated fats, trans-fatty (are found in margarines) acids or It is nearlypartially hydrogenated fats. You must also remember that trans-fats cause significant and serious lowering of good cholesterol (HDL) and significant increase in bad cholesterol (LDL). Trans-fats also make the arteries more rigid, cause clogging of arteries, cause or contribute to type 2 diabetes, cause insulin resistance and cause to other serious health problems.

Be attentive what fats will be next time in your meal.

Are you a busy entrepreneur or employee who is usually on the go and doesn’t have a lot of time, but still wants to make this the year that you get more healthy?

Don’t worry, you’re not alone. Most people want to get healthy, more fitter and look younger yet they can’t seem to find the time for it. In fact, I have seen advertisements on TV since the new year for at least 7 different fitness workouts by various celebrities and actresses, but I wonder how many people will actually stick to the plans when they purchase it.

Listen, if this year is going to be different for you, your body and your family, then it’s time to buckle up and find new habits that will serve you better. Don’t you agree? Healthy living doesn’t have to be hard, it was never created to be. But it does require a small amount of commitment and a big love for being refreshed.

Here are eight tips for healthy living on the go:

1. Enjoy a pint of water first thing in the morning.

If you haven’t got time for anything else in the morning, make time to drink a big glass of water. We lose a lot of oxygen through the night and to rejuvenate our cells, we need to supply them with water and oxygen. Drink a glass of water and within a week you’ll begin to feel less tired. I like the taste of water, but I know some people do not so if you’re one of them, squeeze some fresh lemon or lime into your water to give it taste and drink up.  And, if you really want to stay hydrated and energized through the day, then drink an a cup of water (500ml) hourly during your waking hours.  The reality here is that your body will only absorb 1 cup of water per hour anyway, so the rest gets excreted ( a nice way of saying pee).  Over your day you’ll drink about 4 -5 litres of water.

2. Grab a few fresh fruits and chooped vegetables on your way out.

Wherever you’re going – whether it’s a walk or drive to the supermarket or on your way to a meeting – pick up one or two fruits and some easy to eat vegetables (many come prepared chopped for easy edibility while on the go) and eat them. If you leave for work in the morning and don’t return ’til evening, take a few fruits and eat them throughout the day. Fruits are great for their nutrients, vitamins and sugars that are required in our body. Just remember, Our obesity epidemic is not happening because we’re eating too much fruit!

3. Avoid going to junk food shops with your work mates.

If your work mates are going and you want to go along, go ahead but don’t order the burger or french fries. Go for a nice salad instead. Or any other healthy meal that takes your fancy. Junk food is full of “empty calories” that do nothing for your body but put on extra unneeded and unhealthy fat. And, the checmicals in these foods just make us more addicted and fat!

4. Exercise on the go.

If you work in an office, get up every 30 minutes and go for a walk. If you have an office with stairs, run up and down the stairs every couple of hours. Get your blood flowing and your muscles moving.

5. Drink herbal teas.

When at work or home, many people love to get a cup of tea or coffee. Decide that you’ll be more healthy and get a warm cup of herbal tea. The selection available today is absolutely massive, so you’re guaranteed to find one you enjoy. Just keep the dairy and sugar out of it!

6. Eat a handful of nuts.

Get your favorite selection of nuts (almonds, cashews, pecans, walnuts, etc.) and raisins and have a big handful of them at around 3pm. This has been shown to increase afternoon energy and productivity.  I also like to add in a handful of Goji berries for an energy boost too!

7. Say yes to freshly squeezed juice.

One of the biggest and most exciting changes I made in my health was when I said “yes” to having my own freshly squeezed juice every morning. Since then, my energy, body health and vitality has increased ten-fold. I create the time to squeeze my own carrot-apple-ginger juice; however if you don’t have the time, ask someone if they can make it for you in exchange for something you can help them with, or get yourself to a local juice bar and get your share of the juice!

8. Deep breathing.

When you’ve got time – at your desk, driving the car, cooking food – do some deep breathing. Inhale and count up to 5 seconds, hold it for a few seconds, and release slowly. Exchange of oxygen and carbon dioxide is one of the best things we can do for our blood and cells.

Please share if you have any other tips for success!

They’re the imperatives for well-being that have been drilled into us  forever—”Drink eight glasses of water a day!” “Eat nine servings of fruits and  veggies!” “Stay away from red meat!” But it turns out that taking care of  yourself isn’t quite so black-and-white, says Harvard Medical School  psychologist Alice Domar, PhD, coauthor of Live a Little! Breaking the Rules  Won’t Break Your Health. ”Research is revealing that whoever wrote the old  guidelines didn’t have the whole picture, and that there are more paths to  optimal health than we previously thought,” Domar says. Happily, the new rules  are more user-friendly than the old ones. Here, four tips to live  by.
Old Rule: Drink eight glasses of water a day. New  Rule: Eat your water.
The recommendation to chug all that H2O was  likely based on guidelines published in 1945. However, says Howard Murad, MD,  author of The Water Secret, much of your daily requirement is contained  in foods: Fruits, vegetables, beans, and cooked whole grains like oatmeal and  quinoa (which soak up moisture in the pot) all deliver servings of water. And,  as Murad points out, they offer the added bonus of nutrients: “Watermelon and  cucumber are more than 90 percent water, but they also contain antioxidants.  With a glass of water, all you get is water.” You’ll know you’re hydrated when  your urine is colorless or pale yellow and you’re rarely thirsty
Read more: http://www.oprah.com/health/Health-Rules-to-Break-Healthy-Living-Guidelines#ixzz1kxuMaH3l

They’re the imperatives for well-being that have been drilled into us  forever—”Drink eight glasses of water a day!” “Eat nine servings of fruits and  veggies!” “Stay away from red meat!” But it turns out that taking care of  yourself isn’t quite so black-and-white, says Harvard Medical School  psychologist Alice Domar, PhD, coauthor of Live a Little! Breaking the Rules  Won’t Break Your Health. “Research is revealing that whoever wrote the old  guidelines didn’t have the whole picture, and that there are more paths to  optimal health than we previously thought,” Domar says. Happily, the new rules  are more user-friendly than the old ones. Here, four tips to live  by.
Old Rule: Drink eight glasses of water a day. New  Rule: Eat your water.
The recommendation to chug all that H2O was  likely based on guidelines published in 1945. However, says Howard Murad, MD,  author of The Water Secret, much of your daily requirement is contained  in foods: Fruits, vegetables, beans, and cooked whole grains like oatmeal and  quinoa (which soak up moisture in the pot) all deliver servings of water. And,  as Murad points out, they offer the added bonus of nutrients: “Watermelon and  cucumber are more than 90 percent water, but they also contain antioxidants.  With a glass of water, all you get is water.” You’ll know you’re hydrated when  your urine is colorless or pale yellow and you’re rarely thirsty
Read more: http://www.oprah.com/health/Health-Rules-to-Break-Healthy-Living-Guidelines#ixzz1kxuMaH3l
]]> http://drphilthewellnessconsultant.wordpress.com/2012/01/30/breaking-the-water-drinking-rule/feed/ 0 drphilthewellnessconsultant http://drphilthewellnessconsultant.wordpress.com/2012/01/25/409/ http://drphilthewellnessconsultant.wordpress.com/2012/01/25/409/#comments Thu, 26 Jan 2012 01:50:13 +0000 Dr Phil The Wellness Consultant http://drphilthewellnessconsultant.wordpress.com/?p=409 ]]> “Health is a relationship between you and your body.” – Terri Guillemets
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