O C T O B E R
N E W S L E T T E R
HIP to be HEALTHY BY: VANESSA CAMPBELL, B.SC., RHN
CERTIFIED NUTRITIONAL CONSULTANT
What is a Nutritional Consultant? A Nutritionist is a health practitioner who recognizes that the body is influenced by many different aspects such as food, drink, exercise, emotions, environment, stress and so on. We work together with the client to bring awareness and understanding of the benefits and health impact of optimal nutrition. “True healing begins with awareness: awareness of self, first of all, to discover how we function. With awareness comes responsibility. We are the cause of our illness and can therefore be actively responsible for our own healing. True healing is not just getting rid of a headache, it means discovering why we have a headache in the first place.”
Do you ever wonder how we have become a society obsessed with fat? Sure, not all fats are created equal when it comes to our diet but that doesn’t mean we should eliminate fat altogether. Educating ourselves on the different types of fat available and choosing more foods which contain beneficial fats, will help us not only improve our personal health but also help dissolve the negative connotation that often accompanies the word “fat.” Read more to find out why F-‐A-‐T-‐S aren’t really as scary as they seem…
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Getting the skinny on essential fats Escaping the “Fat Phobia” We have all been subjected to the “fat phobia” that continues to get attention, despite research which clearly shows that fat is a necessary part of a balanced diet. Products which boast labels that read low fat and fat-free bombard us daily. Did you know that a diet that is deficient in healthy fats could seriously affect your health status? Fats can be classified into three main categories: saturated, monounsaturated and polyunsaturated. One should not eliminate any of these fats from their diet, but rather balance and moderate the consumption of each. Polyunsaturated fats are of utmost importance as they include the essential fatty acids. They are termed essential because they cannot be produced by the body and therefore must be obtained from the foods we eat. These essential fatty acids are also known as omega-3 and omega-6. Why are the omegas so essential? Firstly, your body is made up of many cells. Each cell has an outer membrane that surrounds the cell. These membranes are made up of fats, particularly the essential fatty acids.
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Having strong cell membranes composed of these healthy fats increases the cells’ ability to communicate with other cells and helps the cell respond appropriately to regulating hormones such as insulin. Also, if the cell membrane is strong, this decreases the chance of bacteria and viruses entering the cell and doing damage.
Sure signs of a lack of essential fatty acids in the diet include: dry skin and hair, psoriasis, eczema, impaired mental ability, decreased memory, constipation, anxiety, inflammation and depression. The typical North American diet obtains sufficient levels of omega-6. It is often the omega-3’s that are lacking. It is important to keep these two omegas within a proper ratio, which is still up for debate, but most experts recommend somewhere between a 2:1- 4:1 ratio in favor of omega-6.
HIP TO BE HEALTHY OCTOBER 2010 NEWSLETTER
Incorporating healthy fats into your daily routine A decreased amount of omega-3 relative to omega-6 can increase the risk of degenerative disease. A great way to start including more healthy fats into your diet is by consuming more raw nuts and seeds as well as their organic and unrefined oil counterparts. Making a weekly dinner reservation with wild and fresh fish such as salmon, mackerel, and herring is another great way to incorporate more omega-3 into your diet. If your palate does not prefer fish, nuts, or seeds, a fish oil supplement is an alternative means of obtaining adequate levels of omega-3. In this case, be sure to find a source that is pharmaceutical grade as well as independently tested for quality and purity.
One should limit their overall fat intake to 20% to 25% of their total caloric intake. For example, based on a 2,000 calorie per day diet, you should aim to consume between 400-500 calories from fats. That being said, it is important that your fat intake is composed of all types of fat. To start, begin reducing the amount of saturated fat in your diet by reducing the number of animal products you consume and begin replacing them with more plant based foods. Also, eliminating margarine and foods containing trans-fatty acids and partially hydrogenated oils from the diet is also advantageous. Hydrogenation creates fats, which interfere with the utilization of essential fatty acids. Fats are nothing to be afraid of as long as you are eating the right type of fats and in the right proportions. So if optimal nutrition is your goal, then it is essential that you start including these healthy fats in your diet today.
Healthy Hummus A great way to increase your protein intake and decrease saturated fat!
1 can drained chickpeas ¾ Tbsp. finely chopped garlic 2 Tbsp. lemon juice 4 Tbsp. Olive or Flax oil ¼ cup Tahini (sesame seed paste, check your natural value section of your local grocery store) Freshly chopped parsley for garnish
1. Place all ingredients in a food processor or blender and puree until smooth. Sprinkle parsley on top. 2. Enjoy with your favorite crunchy vegetables.
SOURCE: My mom!
Optional: add diced jalepenos for a spicier version.
HIP TO BE HEALTHY OCTOBER 2010 NEWSLETTER