WAR! on TRANS Fat

What are Trans fats?
Trans fats (or trans fatty acids) are created in an industrial process that adds hydrogen to liquid vegetable oils to make them more solid. Another name for trans fats is “partially hydrogenated oils."

Why are Trans fats bad?
Trans fats raise our bad (LDL) cholesterol levels and lower our good (HDL) cholesterol levels. Eating trans fats increases your risk of developing heart disease and stroke. It’s also associated with a higher risk of developing type 2 diabetes.

How BAD is trans fat?
Let’s put it this way, my Lipidoligist (Cholesterol & diabetes specialist) who has been helping me get my cholesterol and metabolic syndrome under control wants artificial trans fat out of my diet.

That’s no so bad right? Just cut out a few foods, right? Well hold on. I am about to tell you what foods have trans fats in them. Some may surprise you.

Ready?

• Most deep fried foods
• Fast food and chain food – the key here is their foods come prepackaged and preprocessed
• Margarine
• Box cake mixes
• Box brownie and cookie mixes
• Ramen noodles and soup cups
• Many frozen foods
• Ready to bake brownie and cookie doughs
• Many hot dogs and processed lunch meats
• Processed cheese products
• Seasoning mixes – better check the labels – bullion and taco seasoning top the list
• Prepackaged baked goods such as snack cakes and cookies
• Baking mix – note, we buy Hodgins Mill Whole Wheat Baking Mix
• Biscuit and pancake mixes
• Pizza crust mix
• Ready to bake pie shells
• Canned biscuits
• Many breads
• Products that say NO trans fat on the cover(see below)
• Many chips and crackers
• Candy bars and many sugar candies such as Starburst
• Non-dairy creams and whip toppings
• Many cereals – we eat Kashi Almond Crunch
• Donuts

What’s all this tell us?
It basically means, eat natural. Cook food from scratch, and read your ingredient list. With many items like chips, there is a healthier alternative available.

If it says NO TRANS FAT on the Box, chances are it lies.
• The FDA only requires fat be reported on the nutrition list if it is ½ or .5 grams of fat per serving, which means .49 equals zero.
• READ the ingredient list. If it says Hydrogenated oil anywhere, put it back.

It’s my war, but I hope you join me. In better health, Michael

Where I am AT

So, right now, I have reached a weight plateau, and as that has caused me much frustration, I have turned my focus to physical fitness goals, such as committing to run a 4-mile race in August. Yeah, maybe not a big deal for some, but I just started running about 8 weeks ago. I am now running 2 miles once or twice a week. My cardiovascular system does fine, but I am trying to take it easy on the knees, especially since I am still doing weight resistance training 3 days a week. Another goal is that I want to do a triathlon this year. I haven't picked one out yet, but I have introduced swimming and biking into my exercise routine. I am swimming a mile now, and have done a couple spinning classes(my butt still hurts).

Nutritionally, I am still sticking fairly close to the eat good six days a week, eat whatever I want one day a week in moderation method. I occasionally have been mixing in some carb cycling every once in while, and I save that discussion for another post.

But for right now, I just wanted to let you know where I am at in my journey, and hope you will find time for a journey of your own.