It is time to send the kids back to school, and hopefully put healthy lunches in their backpacks. Having worked with clients over the years, I know that too many changes in the diet at one time can lead to frustration, and a reverting back to old habits. So over the next months, I am going to give you steps on how to clean out your pantry, and work toward making you and your family healthier. Take a month to adjust to new habits. I believe it is 31 days of something new to help you release an old habit. And you will feel better, so that will help it stick!
Knock out Hydrogenated Oils
Hydrogenated fats (trans fats) are created when a regular fat is blasted with hydrogen to change the liquid into a solid at room temperature. These fats allow foods like chips, cookies, pies and breads to sit on the shelf for a long time and still retain their “freshness.”
- Hydrogenated oils increase your bad LDL and triglycerides while decreasing your good HDL.
- Just a 2% increase in trans fatty acids in your diet increase your chance of heart disease by 23 percent.
- Trans fats increase inflammation, the beginning stage of most disease.
- 20-60 calories a day from artificial trans fats can start damaging your health. (A food product can still contain up to 2.2 grams of trans fat in it’s “standard serving”, and yet claim zero percent (0 %) trans fats-
(p.94 Master your Metabolism, by Jillian Michaels.)
What’s my next step?
- Throw out anything with shortening or partially hydrogenated oils. Also watch labels for the emulsifiers monoglyceride and diglyceride which become trans fats in the manufacturing process.
- Hydrogenated soybean oil is found in most processed foods. This processed oil depresses the thyroid, making you feel lethargic and that leads to less exercise!
- A small amount of trans fats are found in meat and dairy products, but they are natural and actually have some health benefits. CLA(conjugated linoleic acid) may help reduce the risk of some cancers, reduce body fat, and enhance muscle growth. Always choose organic meats and dairy and look for grass fed options, which contain 500% more CLAs than grain fed meat.
- There is one safe shortening called Spectrum non-hydrogenated 100% vegetable shortening, which can be bought at health food stores.