Hot Topic: Fat Phobia

From the Headlines:
Obesity Grows Despite Diets to Curb It 
Americans Eating More Fat, Risking Health - Experts

Commentary:
The more low-carb diets continue to be in the spotlight, the more articles we will see that warn about increasing fat intake - especially saturated fats.  Are these "scare tactics" warranted and founded in scientific evidence?  Many will argue yes, they are.  However a careful review of the evidence to date exposes the lack of scientific evidence to state this unequivocally. 

The biggest problem with almost all studies to date is that they do not control for the confounding factors of trans-fat and carbohydrate intake.  Interventions other than diet (smoking cessation, stress reduction, etc.) and added exercise in intervention groups further muddies the scientific waters.  To date, no primary prevention trial of sufficient size or sensitivity has ever been conducted to examine the saturated fat question properly. The long-term studies that are available have yet to show that a diet low in total and/or saturated fat is optimal to human health and well-being.  Do not be surprised that the current dogma against saturated fats that has infiltrated every aspect of dietary policy is holding firm, however.  Expect to see this advice adhered to for many years to come.

We can turn to current, well-done science in response to the scare tactics.  For example, one study we can look to is the Minnesota Coronary Survey.  This trial was conducted in seven mental hospitals and managed to achieve reductions in serum cholesterol through dietary intervention. Noteworthy however, for both the control and intervention groups, was that no differences were observed for cardiovascular events, cardiovascular deaths, or total mortality. And here's the kicker - the control group's diet averaged 18% of calories from saturated fat.....the intervention group was kept at just 9% of calories from saturated fat.  Both groups ate approximately 39% of calories from fat.

A recent study researchers from Cardiology Research at Christiana Care Health Services, Inc., in Newark, Del., report patients on a high-saturated-fat and avoidance-of-starch diet (similar to the Atkins) experienced 5 percent weight loss after six weeks without adverse effects on serum lipids.  This was a small, short-term study, but important nonetheless.  It is the first step to the next study which needs to be longer in term with more participants. This is the proper way to evaluate long-term fat intake in the absence or limitation of starchy foods.

Those who choose to follow a low-carb diet for weight-loss or a controlled-carb nutritional approach for long-term weight management and health must understand that the key to health in these plans is nutrient-rich foods that contain some complex carbohydrates: leafy green vegetables, non-starchy brightly colored vegetables, nuts & seeds, 100% whole grains, legumes, and limited amounts of starchy vegetables.  These are the foundation of health for controlled-carb nutrition. The allowance of animal proteins along with fats & oils (with elimination of trans-fats) is not only balanced, but a healthy long-term approach when done properly!

Weekly Feature:  Rewarding Yourself!

As you start following a low-carb way of eating, many things change. What you eat, how you shop, how often you cook, time spent to plan meals and menus, etc. Starting is the easy part - continuing along day after day can be time consuming and frustrating, especially if your weight loss slows to a crawl or stalls for an extended period of time. 

One of the best things you can do for yourself along the way to keep yourself motivated is define milestones of success and reward yourself along the way as you reach these "mini-goals".  But to reward yourself, you need to first define success in your own terms. 

Defining Success
It's easy to quantify success as pounds lost - but using that alone as a measure of success can quickly lead to frustration! Instead of defining your success solely by your weight, think about things that mean success in both tangible and intangible terms.

The tangible is pretty straight-forward - weight lost, inches lost, reaching a particular clothing size and so on. While weight lost is one tangible measure of success, don't overlook other, equally important measures of success! While you'll often have little difficulty shedding pounds, inches, or dropping sizes in clothes - there will be times that no matter how well you're sticking to plan - you'll have no control over these tangible measures.  So, do not discount or dismiss the importance of also including "intangible" successes - things that don't necessarily reflect on the scale or tape measure, but things that truly do matter! 

Things like: 
1. How often you exercise - you committed to and actually exercised "X number" of times per week
2. The time you commit and do exercise - you committed to and actually exercised "X number" of minutes per day that you planned to exercise
3. Continued increases in energy or overall feeling of wellness - this is by far the most "intangible" - and easily measured if you keep a journal that includes not only what you're eating, but also how you're feeling day to day
4. "X number" of days you've continued to stick to it even though you're stalled - in other words, "X number" of days you don't cheat!

Choosing your Rewards
As you reach particular milestones, you need to not only have a reward planned for yourself, but actually follow through and reward yourself. The best kinds of rewards you can choose are non-food related, or a very special meal that is completely within the bounds of your plan. A "Cheat Meal" as a reward is no reward at all - especially since it only works to reinforce a "diet mentality" - something, in the long-term, you have to get over.

Good rewards include things like books, low-carb cookbooks, small token pieces of jewelry to yourself, new shoes, a new outfit, a massage, manicure or pedicure, a day-trip somewhere, a weekend away, or anything you can think of that will be a nice reminder to you that you did it!

The Ultimate Reward
When you reach your goal - you really should have something very special planned for yourself. Maybe a week vacationing somewhere you've never been or a new wardrobe? No matter what you decide is going to be your ultimate reward - be sure you use the time you have from when you start until you attain that goal to prepare for it - whether you need to save $10 a week to be able to buy that new wardrobe or request time off in advance for that vacation - consider your ultimate reward important enough to you to actually do it when you reach goal!

Cooks Nook

Picture Perfect Silver Dollar Pancakes
Two Servings

1-Tablespoon Butter 
2 Large Eggs 
¼ Cup Whole-Milk Ricotta Cheese 
¼ Cup Whey Protein Powder (plain or vanilla) 
½ Teaspoon Baking Powder 
¼ Teaspoon Maple Extract (or vanilla extract)
Pinch of Salt

Melt butter in a heavy skillet or non-stick pan over medium heat.

Drop batter onto skillet or into pan by the tablespoon.  When bubbles form on the surface of the pancake, flip and cook other side. 

Each serving is seven silver-dollar size pancakes (or ½ the batter cooked up for larger pancakes).

Per Serving:
Total Carbs = 4.5g
Fiber = 0g
Net Carbs = 4.5g

Bits & Bites

Need some quick, controlled-carb  snack ideas that are portable and require almost no time to prepare? The following snack ideas are quick and easy to make ahead of time and pack to take with you....or pop into a convenience or grocery  store and often find without fail!

20 Quick Snack Ideas
10 Green or Black Olives
1oz Pork Rinds
1oz Hard Cheese
Hard Boiled Egg(s)
Cut Broccoli Florets with Dressing Dip (or any non-starchy vegetable)
Cream Cheese & Blue Cheese mixed & stuffed in Celery
Tuna Salad stuffed in Cherry Tomatoes
Turkey Jerky (or any flavor jerky)
Berries, cherries or a plum, small apple or kiwi fruit
1oz Nuts - Pecans, Walnuts, Pistachios, etc.
1oz Seeds - Sunflower, Pumpkin, etc.
Low-Carb RTD Protein Shake
Small can Sardines with cherry tomatoes
Shrimp with Sugar-free Cocktail Sauce
Cantaloupe and/or Honeydew Melon with Prosciutto
Assorted Cut Fruits & Hard Cheese
Sugar-free Yogurt
Turkey Roll-ups (turkey breast, swiss & mustard rolled-up)
Sugar-free gelatin snack-pack cup
Celery with Natural no sugar added Peanut Butter

Reader Questions & Answers

Question:  Unlike the last eight weeks, I didn't lose any weight this week, am I stalled?

Answer:  On any weight-loss diet, weight loss after the first few weeks slows down and there will be weeks where the scale does not show any weight loss.  This is normal and there is no need for worry.  A stall is only a stall if you do not lose weight and/or inches (both are measures of weight loss) for more than 30 days.  If you have no done so already, now is a good time to take your measurements so you have an additional way to measure "losses" other than the scale!  

Do you have a question you’d like answered, email us!  Please be aware we may not be able to answer all questions received.

Quote of the Week

“The simplest, most direct phrase, 'low carb' for example is not allowed on food labels” 

--Karen Duester, President, Food Consulting Company in a press release