How to get more fat in your diet

a heart shaped butter pat melting on a non-stick surface

Most foods that we eat today have some amount of fat content. 

Fat is an amazing flavour enhancer. It makes everything taste better.

Many people are starting to accept that fat is not all bad and have started to make the shift into lower carbohydrate diets. The thing is, when you lower your carbohydrate intake, you will need to increase one of the other macro-nutrients, protein or fat.

From a nutritional perspective, humans have evolved eating mostly protein and fats. In fact, it was the shift into eating more fatty tissue and organ meats that made cognitive revolution occur. This is also known as the development of the human brain.

More recent times have led to the vilification of dietary fats, however it’s not all bad. Additional to providing flavour, dietary fat from whole food sources provides the necessary intake of valuable fat-soluble vitamins A, D, E & K.

More and more research is proving that the real enemy is excessive carbohydrate and processed “food” consumption, combined with an overstressed, sedentary lifestyle, that is causing the explosions in obesity and chronic “diseases of lifestyle” that are so common in present day populations.

Here is a bunch of ways to get more fat into your diet:

Use whole, full-fat ingredients
It’s time to remove all of the low-fat or lite food products from the pantry and refrigerator.

Look for full-fat dairy products. Milk (if tolerant), butter, cream, yoghurt and cheeses. Add in avocados and some pastured eggs. Try to add natural fats rather than avoid them entirely.

Fatty cuts of meat can be more flavourful, and are often cheaper than leaner cuts. Wild salmon and sardines contain high amounts of important omega-3 fats and make valuable additions to the dinner plate.

Cook with fats
Cook your vegetables, meats, fish and eggs in natural fats like butter, ghee or coconut oil.

Use a variety of natural fats for flavour
Different fats can provide different flavours to your food. This will create variety to your meals without too much complication.

Try experimenting with these fats and oils:

  • Butter and ghee;
  • Lard, tallow, duck fat, or any other animal fat;
  • Coconut oil;
  • Olive oil;
  • Macadamia nut oil;
  • Avocado oil.

Top your dishes with butter or oils
A drizzle of oil. A dollop of sour cream. Melt some butter. You can top off almost any dish with some health promoting fats.

Garnish with high fat foods
Avocado. Cheese. Olives. Nuts and seeds. All of these high fat foods are packed with nutrients and important fat-soluble vitamins, so add these to your meals when available.

Eat more cheese
Cheese is a simple addition to any meal. It can even work as an appetizer. It goes with just about anything and can be eaten at anytime of the day. Packed with both protein and fat it makes a perfect addition to any meal or gathering.

If you are sensitive to dairy products, you may be able to tolerate hard cheeses such as Parmesan, Cheddar and Gouda as they have generally low amounts of lactose that most people will be able to manage small to moderate amounts.

Cheese is often served as dessert in my house.

Blend fats into your coffee or tea
Adding coconut or MCT oil to your morning coffee or tea is quick and easy. Full-fat cream works just as well and will give you that milky flavour with very little lactose content.

The combination of caffeine and MCT’s will provide you with some mental clarity, make you feel more alert and focused, as well as reduce the typical caffeine crash.

It will prime the body to shift from glucose to fat as a fuel source which will also keep your appetite suppressed for longer.

Why you should be eating Eggs

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Eggs are a versatile and highly nutritious food, though their precise nutritional content can vary greatly depending on how the chickens that produced them lived and what they  were fed. For example, chickens that have been able to feed on open pastures often have higher levels of important Omega-3 fatty acids and vitamin D.

Once considered a nutritional no-no due to dietary cholesterol, eggs have now been exonerated and have found their way to superfood status.

Why it’s a superfood?

  • A complete protein source;
  • High in vitamin B12, riboflavin, choline, phosphorus and selenium;
  • Good source of vitamin B6, folate, pantothenic acid and iron;
  • Good source of Omega-3 fatty acids EPA and DHA (in pastured eggs);
  • One only a few foods that naturally contain vitamin D.

Healthy evidence
This review article published in 2009 discussed the health benefits of choline, a compound that was only added to the list of recommended nutrients in 1998. The authors noted that eggs are one of the best sources of choline, which is vital in numerous metabolic functions.

For example, choline may help prevent atherosclerosis, neurological disorders and liver disease.

It has also been shown to help reduce the effects of short-term alcohol misuse, also known as a hangover. Choline is so important for alcohol metabolism that it can even protect fetuses against maternal alcohol ingestion (not that you should be consuming alcohol whilst pregnant).

Composition of an Egg
The composition of an egg is usually defined in two parts. The egg white and the yolk. The white is approximately 87% and 13% protein, and contains both vitamins and minerals.

The yolk is approximately 50% water, 33% fat and 17% protein. Similar to the egg white, it also contains both vitamins and minerals.

The nutrients available in an egg are distributed fairly evenly between the egg white and the yolk. This distribution of nutrients is a common characteristic of whole, natural foods and it is one of the main reasons why you should consume the entire egg.

How to choose your eggs
As stated above, the nutrient quality of an egg will depend largely on what living conditions and food available to the chickens that produced the eggs.

Just like all other animals, chickens that are able to express normal behavioural patterns, both socially and physically and are able to eat an optimal diet natural to the species will produce a higher quality egg.

Pastured eggs
Chickens roam freely outdoors, usually alongside cattle or llamas for protection and paddock sustainability. Constant access to sunlight, grass, seeds and bugs, which in turn leads to an excellent nutrient profile. The Gold Standard.

Free range eggs
Are produced by chickens that “may” be permitted outdoors, and have reasonable access to sunlight, grass and bugs resulting in a good nutrient profile.

The term “free range” may be used differently depending on the country and independent laws. In Australia, this means 10,000 hens per hectare in outdoor grazing areas where suitable.

Cage free eggs
Chickens that live indoors in large areas with some sun exposure and are often grain fed. However, the high stocking densities greatly restricts the chickens ability to move freely and conduct normal behavioural patterns, resulting in a lower nutrient profile.

Cage eggs
Chickens live en mass in what is known as battery cages with little to zero room to move about and conduct normal behavioural patterns causing massive amounts of stress. Nil outdoor access and commonly fed a grain based diet, resulting in the poorest nutrient profile.

The bottom line
Eggs are a nutrient dense, highly bio-available whole food. They’re relatively cheap, easy to prepare and can be combined with almost any other food.

Eat them often. Several studies have shown that eating three eggs per day is perfectly healthy. Is there an upper limit? There is no evidence to suggest that eating more is harmful to your health. It just hasn’t been studied enough.

In general, eggs are one of the healthiest and most nutritious foods you can eat. They are one of nature’s most complete foods.

Tips for intermittent fasting

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People have chosen to fast intermittently for thousands of years. All historic societies have practiced fasting, either by choice or out of necessity.

Many of the benefits of fasting were known in ancient societies. Fasting periods were often called “cleanses or purifications”. The goal was always the same. To abstain from food for a prolonged period of time for health reasons. People often believed that this period of abstinence would cleanse the body or toxins and rejuvenate their bodies.

More recently however, with the advent of agriculture an industrialisation, food has become so readily available the society has basically forgotten all about fasting. Today people have a dependence on processed carbohydrates and sugars, which has contributed to the obesity and type-2 diabetes epidemics we see today.

Fasting can potentially deliver huge benefits such as, weight loss, increased energy and physical performance and even the reversal of type-2 diabetes.

Here are some tips for conducting fasts:

  • Drink water;
  • Drink black coffee and tea;
  • Keep yourself occupied;
  • Give yourself a month to assess if intermittent fasting is good for you;
  • Follow a low-carbohydrate diet in-between fasting periods. This will reduce hunger and makes fasting easier.
  • Don’t binge eat when breaking the fast. Ease back into eating with whole foods.

Remember, fasting isn’t for everybody. There is no real point in continuing an extended fast if you’re miserable. When starting out, it’s probably best to first condition your body to eating a lower carbohydrate, whole food diet. This will reduce the body’s dependence on glucose or sugars as an energy source.

Then begin to extend the duration between meals over time, before attempting a longer fasting periods.

 

Four foods that can boost athletic performance

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With more and more people looking into whole food, ancestral or evolutionary type diets, more and more athletes are choosing to adopt a paleo-based approach to eating in order to improve their overall performance.

One of the reasons I believe that a paleo type diet is the best template for athletes to build a perfect personalized diet is because, by definition, it includes all of the key factors needed to be healthy, recover well and perform at your best when exercising intensely.

Here are a few foods that can boost physical performance and should be a staple for almost all athletes.

Eggs
Eggs are the most complete source of amino acids and rank the highest when it comes to assessing protein quality based on their biological value.

A single egg contains roughly seven grams of complete protein and contains all of the eight essential amino acids required to build and maintain muscle.

Eggs are loaded with B-vitamins, a great source of vitamins B1, B2, B6, and B12. Eggs also contain a lot of choline, a vitamin-like essential nutrient that’s similar to B-vitamins that supports proper brain function, and is sometimes used by athletes to delay fatigue in endurance sports.

Eggs are also an excellent source of zinc, which optimizes testosterone production and the building of lean muscle mass, and also a pretty good source of magnesium, which is essential for over 300 cellular functions and is linked to improved intra-workout recovery and better quality sleep.

Egg yolks are one of the few foods that naturally contain vitamin D, making it a convenient way to up your intake without having to sit out in the sun. Vitamin D is essential for strong bones and muscles, as well as overall health.

Eggs also contain iron which is required to produce haemoglobin, which carries oxygen throughout the body.

A complete amino acid profile, a ton of micronutrients, all great for athletes, and surprisingly low-calorie equals one nutrient dense food source for optimising performance.

Grass-fed Butter
For the last 30 years or so, saturated fats like butter have been erroneously considered the number one enemy in conventional medicine, supposedly responsible for heart disease and poor health. However, the scientific community is now clear that saturated fats aren’t bad for us, and in fact are extremely important for overall health.

Grass-fed Butter is literally a Superfood. Nutrient wise it’s very high in Vitamins A, D, E and K2. These vitamins are responsible for hormonal balancing, and cardiovascular health. Magnesium and Zinc are also huge players in the game. By consuming Grass-fed Butter you can balance calcium levels, repair muscles and provide adequate energy during training.

Grass-fed Butter can provide 20 times more ATP during cellular metabolism than can be gained by eating all sorts of processed grains and sugars.

Saturated fats play a critical role on a couple of fronts. First, they are shown to help athletes recover from intense exercise and over-training. Studies have found that athletes who are rundown during periods of intense training typically have low cortisol and low testosterone levels, to go along with fatigue, excessive delayed onset muscle soreness, low libido and low mood… all symptoms of over-training.

Saturated fats can also be a great tool for endurance athletes, because unlike most fats they can be absorbed directly by the gut and used for instant energy. This means the medium chain triglycerides in butter can effectively be used like carbohydrates for energy during runs, rides, swims, or metabolic conditioning.

You get 9 calories when using fats for fuel versus 4 calories when using carbohydrates, so you dramatically improve your fuel efficiency. This can translate into better performance.

Beets
The consumption of large quantities of beets has been found to dramatically increase blood nitrate levels, and in turn boost athletic performance.

This promotes nitric oxide formation, which is a powerful vasodilator that helps increase blood flow to working muscles allowing your mitochondria to produce ATP more efficiently. This creates an ‘anti-fatigue’ effect, meaning you can do the same amount of work for longer period with less stress to the body, producing significant endurance benefits in athletes.

Load up on beet juice daily for five or so days before a competition or consume as a regular part of your diet to reap the benefits.

Coffee
Not necessarily an ancestral or traditional food, coffee can provide a terrific performance boost. There are countless performance-enhancing supplements that are now available on the market, some of them better than others. The best however, if you’re looking to improve your performance, is a the classic cup of black coffee.

Caffeine, found naturally in tea and coffee, is truly one of the best performance-enhancing drugs in the world. In fact, supplemental caffeine is the “secret” ingredient in virtually all the marketed weight loss and performance supplements because it’s so effective.

What can caffeine do for you?

A cup of black coffee is all you need for a natural stimulant and effective pre-workout. Several studies have shown caffeine to boost athletic performance and improve a variety of other health markers.

The effects will vary from person to person, but the peak stimulant effect usually occurs 30-60 minutes after consumption. Once it enters the bloodstream, several responses begin to occur within the body. Heart rate and blood pressure increase, which in turn delivers oxygen to the muscles at a faster rate and fat stores begin to metabolize and are released into the bloodstream. This typically will lead to you feeling energised and ready to workout.

With regards to athletic performance, caffeine has been shown to increase various types of performance when consumed in moderate amounts.

Caffeine has also been shown to give the athlete the ability to train for longer duration and with a higher power output. It has also been shown to improve overall endurance and resistance to fatigue.

Endurance athletes probably benefit the most from the consumption of caffeine. This may be due to the point mentioned above where caffeine consumption can increase the breakdown of fat stores to be used as energy, thus saving stored glycogen for when it is needed most, such as the increased intensity of a sprint to the finish line.

Why you should be eating Garlic

 

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Garlic is native to the Mediterranean and Syria, although it is Central Asia where it is grows most abundantly today. Writings from Babylonia, China and India have indicated that garlic was well-known as a superfood in ancient times.

It has always been known as a medicinal plant. Ancient Greeks and Romans believed that it conferred protection and strength, and throughout the Middle Ages it was widely used as a medicine in Europe and Asia.

Throughout history, garlic has also been surrounded by many superstitions, most likely due to its odiferous nature. It is best known for the protection against vampires, and many years prior to that belief, midwives in ancient Greece would string garlic around the necks of newborns for protection against evil spirits.

Why it’s a superfood?

  • High in manganese;
  • Good source of vitamins B6 and C;
  • Contains numerous phytochemicals.

Healthy evidence
Garlic contains several important phytochemicals, including thiosulfinate allicin, and S-allycysteine, which act as antioxidants and have other functions that help fight disease.

This 2001 study found that daily garlic supplementation reduced the number of colds by approximately 65% when compared to placebo. The average length of the cold symptoms was also reduced by 70%, from five days in the placebo group to just one and a half in the garlic group.

Several studies have also found that garlic supplementation can have a significant impact in reducing blood pressure in people suffering from high blood pressure.

This study found that between 600 mg and 1,500 mg of aged garlic extract was just as effective as the drug Atenolol at reducing blood pressure over a six month period.

The amount required to achieve the desired benefits are equivalent to about four or five cloves of garlic per day.

Making the most of Garlic
The key to making the most of garlic is consistently and variety. Use it often, in a variety of dishes to receive all of the benefits. When roasting, cut cloves into slices to release the phytochemicals.

Homemade Primal Eggnog

Homemade-Eggnog

With the holiday season just around the corner I thought it would be a good time to mention one of my favourite drinks of the holiday season. Eggnog.

Eggnog, is a chilled sweetened diary-based beverage, traditionally consumed throughout Canada and the United States during the Christmas season.

Homemade eggnog has a pure, custard-like flavor and is less sugary and less questionable ingredients than most of the eggnog sold in stores. All you need is a few fresh eggs, some milk and full-fat cream, maple syrup or sugar and some nutmeg.

Here is a quick diary free recipe.

Ingredients (serves 2)

  • 4 raw egg yolks;
  • 300ml of coconut milk;
  • 1-2 teaspoon of maple syrup (or coconut sugar);
  • 1/2 teaspoon of vanilla extract;
  • 30ml of rum (optional).

Place all ingredients into a blender for approximately 30 seconds. Place in the mixture into the fridge. The longer you let the eggnog chill, the thicker and more custard-like it will become.

Before serving, dust with ground cinnamon and nutmeg.

Why you should be eating cinnamon

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What is called cinnamon in most western countries is usually called cinnamon cassia, which comes from an evergreen tree native to China, Bangladesh, India and Vietnam. It is closely related to true cinnamon, cinnamomum verum, also known as ceylon cinnamon.

Cinnamon has been an important spice for thousands of years, and was once even more valuable than gold. It is often ground into a fine powder and used as a flavouring for desserts, curries and in baking. It is also used in some religious rights and even medicinally.

Why it’s a superfood?

  • High in fiber and mangansese;
  • Good source of calcium and iron;
  • Contains antioxidant anthocyanidins and chalcone polymers.

Healthy evidence
This study from 2009 reported that cinnamon was effective in the treatment of diabetes. In patients with diabetes, taking 1 gram of cinnamon daily for 90 days significantly lowered an important blood marker for blood glucose control, HbA1C. Researchers concluded that cinnamon could be useful to regulate blood glucose.

Cinnamon stimulates insulin-like activity. It can reduce insulin resistance in the body. This helps glucose to metabolise within the liver and lower the amount remaining in the blood. This meta analysis conducted in 2015 reported that taking doses of 120 mg/day for approximately 4 months resulted in a decrease in fasting blood glucose and an improved lipid profile.

Making the most of cinnamon
The consumption of roughly 1 tablespoon of cinnamon daily can be beneficial to health. Mix cinnamon in yoghurt, or alternatively add cinnamon to your hot drinks, such as coffee, tea or cocoa.

I regularly add some cinnamon to my morning coffee. Give it a try, and let me know what you think?