America, Do We Really Run On Dunkin’?

Earlier this week, Dunkin’ Donuts revealed their glazed doughnut breakfast sandwich– a combination of a glazed doughnut, bacon, and eggs. There is a combination of sugar, fat, and salt together which creates an addictive response in our brains. It shows there are 8 grams of saturated fat and 730 mg of sodium(1/3 of daily recommended amount) in one of these sandwiches! What do you think about this new creation?


Summer eating Strategies

Simple strategies to stay healthy during the summer..

  • Eat Breakfast: eating breakfast has been shown to help minimize impulsive, unplanned snacking during the day. Examples:  Greek Yogurt, berries, and whole grain cereal. A whole wheat English Muffin, melted reduced fat cheese and a piece of fruit.
  • Include protein in your meals and snacks: Protein will have the most dramatic effect on satiety or that feeling of fullness.
  • Eat salad before your dinner: Consuming a large, high volume, low calorie salad before a meal can reduce the calories eaten at that meal by over 10-percent.
  • Add fruits or vegetables to all your meals: They will fill you up!
  • Add healthy fats to your meals and snacks: Fat slows the movement of food out of the stomach into the intestines so it will also prolong satiety.

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Burning Fat!

Want to know some quick facts to burn fat?.. Here are a few.

  • Green tea isn’t only known for its cancer fighting benefits, it may also help boost your metabolism! A study published in the December 1999 American Journal of Clinical Nutrition showed that those who drink green tea three times a day saw their metabolic rate increase about 4%. This could also mean that an extra 60 calories are burned a day equaling about 6 pounds a year lost!
  • Weight training is also a great way to burn fat. A pound of muscle burns up to 9 times the calories of a pound of fat! Weight training also increases your resting metabolic rate.
  • Eating iron is also important. If you don’t get enough of this mineral, your body can’t get enough oxygen to your cells, which results in a slower metabolism. Some foods that are rich in iron are lean meats, chicken, fortified cereals and nuts!
  • Drink more water! A new German study has shown that when you drink 17 ounces of water within a certain amount of time, your metabolic rate shoots up by about 30%. By drinking 1.5 liters of water a day, you can burn an extra 17,400 calories a year which is about a 5 pound weight loss, just by drinking more water!
  • Avoid alcohol as much as possible! Alcohol slows down your metabolism by depressing the central nervous system.
  • Add high intensity moves to your workout! Studies show that high intensity interval training burns more fat than regular aerobic exercise.
  • Say bye to stress! Learn to deal with stress and relax! When you are stressed, the hormone cortisol stimulates your appetite, slows down your metabolism and encourages fat storage! Find an activity that lowers your stress level such as yoga, listening to soothing music, take deep breaths, exercise! — and do it everyday!
  • Do not skip breakfast! Almost 80%  of people who successfully keep weight off have breakfast! Your metabolism slows as your sleeping and starts back up again once you eat again.
  • Aim for 5 small meals a day rather than 3 large ones. Try not to go more than 4 hours without eating. Having snacks throughout the day will trick your body into thinking it is constantly eating so your metabolism won’t slow down.

Want more ideas? Visit this website!

Saturated Fat

Processed, highly refined carbohydrates which often replace fat in the diet, may have a greater impact on heart disease than saturated fat. Other experts show the number of lives that are saved by the reduction in saturated fats and believe that cholesterol is an excellent marker of disease risk. Most health experts agree that saturated fatty acids still need to be limited and consumed in the context of calorie balance and a healthy diet according to the Dietary Guidelines for Americans in 2010.

Saturated fats are found in most animal fats and are usually solid at room temperature. Health authorities believe limiting the intake of saturated fatty acids to less than 10% of calories to prevent coronary heart disease and elevated cholesterol levels is a must. The American Heart Association recently published seven steps for a healthier heart and diet was featured but there wasn’t any mentioning of saturated fats. The list referred to normal cholesterol, glucose, blood pressure, weight, regular exercise and smoking.

The type of fat is what is really important to heart disease, not the percentage of fat calories according the the American Heart Association. Restricting fat intake and replacing it with carbohydrates may have serious health consequences such as higher rates for obesity, heart disease and diabetes. The 2010 Dietary Guidelines point out that healthier fats were a better substitution for saturated fats than totally eliminating fat intake.

Researchers agree that replacing saturated fats with healthy unsaturated fats are beneficial for health and cardiovascular disease, total fat intake is not as important as type of fats, monounsaturated fats provide a similar but lesser effect on LDL and cholesterol than polyunsaturated, omega 3 fatty acids are beneficial and should be included in the diet at least twice weekly, trans fats are unhealthy and should be kept to a minimum in the diet because they decrease HDL cholesterol and increase total cholesterol, food based dietary guidelines are essential to help consumers make healthier food choices and instead of eating a low-fat diet people should be sending messages to encourage calorie balance and eat more healthful fats from food groups.

Source: Zelman, Kathleen. “The Great Fat Debate: A Closer Look at the Controversy.” Journal of the American Dietetic Association (2011). Print.