Saturated Fat. Why We Should Be Eating More Of It.

For years we have been lead to believe that saturated fat was a major contribution to heart disease and obesity, leading to a move away from natural fat sources such as butter and lard. Replaced by "healthy" vegetable fats and margarines, the average Joe Soap followed doctors orders and threw away these "disease causing" fats in an attempt to avoid statins.

Today's evidence shows us that despite this move, never before has there been such a prevalence in heart disease and obesity with those on cholesterol medications at an all time high.

What are Saturated Fats?
Fatty acids are made up of the elements carbon, nitrogen and oxygen. The carbon elements can "bond" to other other carbon atoms by single, double or triple bonds. The more bonds, the less stable meaning a fat is more reactive or prone to oxidation or damage.

Saturated fats are made up of single bonds, they tend to take on a straighter shape chemically and are usually solid at room temperature.

Benefits of Saturated Fats: 

• Structurally saturated fats are more stable than other fats. They are therefore ideal for cooking and less likely to become damaged due to overheating. 

• Short and medium chain saturated fats such as coconut oil provide a quick source of energy. They are easily processed by the intestine meaning they are used quickly, meaning minimal storage as "fat". They also provide satiety and keep you fuller for longer than other energy sources. 
• Saturated fats provide a source of fat soluble vitamins A,D,E,K. It is also required for absorption of these vitamins. 
• Some saturated fats provide immunity promoting properties. Fats like those found in coconut oil have also been shown to provide anti-bacterial processes. 

Could the move away from saturated fats towards man made hydrogenated spreads and vegetable oils have contributed to, rather than reduced the risks of heart disease?

Modern research has shown that saturated fat may not cause heart disease at all and in fact the so called "heart healthy" vegetable oils we have been recommended have been the true coronary disease culprits.

While saturated fat continues to be vilified by many, nothing is being done to recognise the fact that a diet high in processed grains and carbohydrates  is contributing to growing obesity problems.

With the low fat diet slow to decline, a day when people no longer utter their dismay at "artery clogging" saturated fats still seems a long way off.

Which seems a pity. Butter tastes so good :)

Recipe: Pulled Pork in BBQ Sauce

Recipe

Easy BBQ Sauce

1 bottle organic passata (700g) 

2 tbsp apple cider vinegar

1 tbsp onion powder

5 tbsp honey

Salt/Pepper to taste

Pork

1 x Pork Tenderloin fillet

Salt & Pepper 

Method

Place all ingredients (except the pork) in a saucepan and stir until well combined. 

Simmer gently for an hour until sticky and reduced. 

Place pork into a slow cooker and cover with the BBQ sauce. 

Place on low and cook for 5/6 hours. Alternatively place into a casserole dish and cover with the sauce. Place in the oven at 180C for about 2.5 hours or until cooked through and tender. 

Remove pork from the slow cooker and shred using a fork. Return to the sauce in the pot. 

Serve on lettuce wraps with home-made salsa and covered in leftover BBQ sauce. 

ENJOY

Denise 

7 Easy Ways To Avoid Slip Ups

We all have them - days where we struggle to embrace our healthy lifestyles. Everything seems to go against us and sometimes even the most devoted of us feels like we want to just pack it all in.

It doesn't have to be so daunting - check out these 7 easy ways to avoid slip ups. 

1. Eat Breakfast! Not only will this kick start your metabolism and get you ready for the day ahead, it also ensures you balance your blood sugars and avoid cravings later in the day. 

2. Prepare a packed lunch: You are much more likely to stick to the plan if you bring your own food. It is much too tempting in these early days to eat out with others not on the plan. You will only be tempted into eating wrong foods. 

3. Make Extras: Make extra food at dinner to eat the next day. Whether it is as an easy breakfast or a packed lunch, make extra and spend less time cooking the next day. 

4. Include protein or fat in every meal. Protein and fat both help to slow down the absorption of sugars and carbohydrates meaning that they help to stop peaks in blood sugar levels. This has the knock on effect of reducing fat storage and eliminating sugar cravings. Add nuts to your fruit snack and add oil dressings or avocados to your salads. 

5. Do not try to explain your "diet". If we try to pigeon hole our way of eating into an acceptable way of eating for others we will either completely alienate ourselves from those around us or we presuade ourselves that what we are doing is completely wrong. Do not try to explain yourself to others. You are merely eating healthy, and no, you wont be hungry not eating bread. (Trust me in my experience people will eventually want to know what you are doing, for now don't even try to explain!) 

6. Do not eat too many nuts. Nuts are a great source of protein and are a great portable snack which also tastes good. But they can be too good sometimes! Many times people go overboard on the nuts eating kilos of the things just because they can. While I would never be one to focus on calories, the sad fact is that eating large quantities of nuts is not good either. They will halt your weight loss (if that is an aim for you) and will only take the place of other foods which may be more nourishing. Keep a nut snack to a handful! 

7. Don't try to substitute Paleo versions of bad foods. Once you start to go down the road of creating paleo versions of brownies, muffins, pancakes, donuts, cakes etc on a DAILY basis you have officially lost the point in my view. Firstly, a 100% percent challenge is, amongst other things, a chance to change bad eating habits and to move away from the bad eating culture towards more nourishing food. If you are merely changing your cupcakes to coconut flour versions laced in honey you are still eating bad food. Yes I am partial to a paleo treat (I even have recipes on here) but do I eat them EVERY day? No. Even most days? No. They are still treats and are reserved for now and again rewards rather than the norm. 

Hope these are helpful. Keep going!! 

Denise