The Eating Well Podcast

UPDATED LINK!

Fats! #003 The good the bad and the ugly.

Follow up question from Sue in Ohio. -- Thank You Sue!

We talk about Grazing all day long

Michelle recommends breaking your caloric intake up: 30% at breakfast 40% at lunch 30% at dinner and having carbs, fat and protein at every meal.

When should I get my fats in? Consider it fuel for your body. When do you need to fuel up? Before you go out, or after you get back? Fuel-up in the morning instead of using caffeine!

Steve tried out some soy meat alternatives.

Morning Star Farms

Light Life Smart Ground

Yves

Boca Burger

Kudos to Steve for giving them a shot. Soy used as a replacement for meat greatly reduces your fat intake.

Fat supplies energy to your body in a compact form.

You NEED fats in moderation to feel and be well.

Americans get plenty of fat, the problem is they're not choosing the good ones.

Question from Amber -- Greets Michelle and not Steve "Hey!"

Wants to know about good fats and bad fats. Thanks for the question Amber!

Mono-unsaturated and Poly-unsaturated fats - GOOD FATS! - We talk about the health benefits of the good fats for balancing your HDL and LDL. Memory tool: Happy and Lousy. Over the Counter Cholesterol Test Kit

Saturated Fats - BAD FATS - Found mostly in animal sources. These fats are required for normal health but should be used in moderation as they tend to raise your LDL or Lousy Cholesterol

Trans-Fat - THE UGLY FATS - Cheaper, longer shelf life, but at the cost of your health.

Question from GH -- Thank you GH!

GH wants to know about Trans-fat and how to know if it's in the food products we buy.

Study after study shows that trans-fats can mutate cells in your body, which could lead to cancer. New laws will be forcing manufacturers to display the amount of trans fats in the nutrition facts panel on the package starting in 2006.

Check the list of ingredients for trans fats. Some foods that don't typically have labels may have trans-fats. They have long shelf lives and and may be available in convenience stores because they're cheaper to produce, display for sale and stock than more perishable products.

In-n-out burger cooks their fries in cotton-seed oil which is trans-fat free. (CA, AZ, NV area fast food chain)

Special mention to some trans-fat all-stars: Donuts and Stick Margarine. So instead of using these trans-fatty products just use real butter, just remember to use it in moderation. You don't need butter.

Good fat

sources to include with moderation: Walnuts, Almonds, Peanuts - Dry roasted or Raw, unsalted, and no coatings or coverings. 1 ounce is plenty.

Olive Oil and Canola Oil. Look for extra virgin. Choose these over other fats. Still exercise moderation, you don't NEED these fats, but they are far better than the alternatives.

Try the Misto to help you minimize the amount of oil you're using to cook with.

Try Fish, good for protein, and some have those great Omega III fatty acids. Salmon, Cod, Sardines, Tuna. Remember it matters how you cook them.

Avocado - good for fat content - not so hot with calories.

Omega III fatty acids are great for heart health.

We talk Flax and Michelle recommends flax meal. Flax Meal should be stored in its original package, and kept in the refrigerator.

Fat-Reduced Products to help you reduce the Bad and eliminate the Ugly out of your dietary fat intake.

We recommend the SmartBeat Mayo, and Butter Spray. Steve likes the ICBINB Spray.

Big recommendation for Walden Farms Brand products! Try the marshmallow dip!

Fat free dairy. Milk, Yogurt, Cottage Cheese, Sour Cream. You may not be able to switch from full-fat to no-fat products overnight, but you can work them in slowly. Soon they will be your preference, and you'll be cutting out a lot of fat.

Remember that we'd like you to replace the foods you normally eat with these lower fat or better fat foods. It does you no good to simply add these foods.

Michelle mentions the Golden Circle Eggs which contain Omega III's.

And then we wrap up with more tips on Trans-Fats - Restaurants use them to reduce costs and Convenience food items.

IN THE NEWS:

Slate - 40th birthday of the 7-11 Slurpee

Reno Gazette Journal - Hagen Daz vs The Slurpee

Try the Crystal Light or Diet Pepsi Slurpee for huge calorie savings.

UPDATED LINK!

Protein! #002 Michelle and Steve Introduce the topic and take listener questions!

Michelle gives a little perspective on our use of protein.

Meal replacement shakes that we're both using that have about 16g of protein each.

Michelle explains what Protein is, why it's important and what "essential" amino acids are. We discus why choosing the best source of protein for your needs is important, all sources are not equal. Can vegetarians get complete nutrition if they don't eat any meat products?

My Odeo Channel (odeo/9e2d24aa997fa6a0)

Audio question from Amaro -- San Diego, CA

"...How much protein should I get each day? And what are some good choices?" - Thanks Amaro!

Most people are going to need 50-60 grams of protein. You should talk to your doctor and find out for sure. Some people have specific protein intake needs.

What is the "Grand-daddy Supreme" source of protein? Soy Isolate.

Good Sources of Protein:

- 6 ½ oz can tuna, packed in water (44 g)

- 1 cup of tofu (20g)

- 6-8 oz of fish (42-56g)

- 1 ½ cup of nonfat yogurt (16g)

- 4-6 oz chicken or turkey (28-42g)

- 1 cup of beans (14g)

- 1 cup low-fat cottage cheese (28g)

- 2-5 oz soy "veggie" burger(13g)

- 4 oz of lean pork or ham (28g)

- 4 oz carton of egg substitute (12g)

- 4 oz lean ground beef, 90% fat free (24g)

- 4 egg whites (12g)

Try Fish - Without frying

Steve complains about his lack of fish-cooking skill

Michelle offers up the following suggestion:

- Nice cut of 'whitefish' on tin foil

- Light mist of your favorite low-calorie butter spray

- Some oregano

- Some lemon slices

- Wrap it all up so the steam doesn't escape too much

- Stick it on the grill for about 10 minutes

Steve remains less than optimistic but resigns to his need for more fish in his diet.

Eggs for good protein? Try an egg substitute or egg whites.

Beans! Beware of the sodium and exercise some portion control.

Dairy Sources such as cheese may not be good options but used sparingly, everything is better with cheese!

Tofu, Tempeh and other soy foods are great! Michelle really likes the Morning Star Farms brand chicken nuggets.

Other products? White fish, salmon, unprocessed poultry, Morning Star Farms soy products, any yogurt w/o added sugars, canned beans w/o added salt or fat.

Check the Label!

Food labels also can be helpful if you're trying to moderate your sugar intake. The nutrition panel lists the amount of sugars in grams (4 grams is equivalent to 1 teaspoon) in a serving of the food.

Note that this amount includes sugars that are present naturally in the food (such as lactose in milk and fructose in fruit), as well as sugars added to the food during processing. If you're interested in finding out whether a sweetener has been added to a food, check the ingredient listing. Terms such as "sugar (sucrose)," "fructose," "maltose," "lactose," "honey," "syrup," "corn syrup," "high-fructose corn syrup," "molasses," and "fruit juice concentrate" are used to describe sweeteners added to foods.

If one of these terms appears first or second in the list of ingredients, or if several of them appear, the food is likely to be high in added sugars.

E-mail question from Kim -- New York

"Can you please explain [or] talk about ketone metabolism [and how] low carb diets aim to achieve it. How long does it take the average person to convert to ketone metabolism and how does it burn fat? What kinds of foods have carbs but can be healthy and beificial in a low carb diet?" - Thanks Kim!

Ketosis information. Also: Definitions found here.

What kinds of foods have carbs but are still healthy? Whole Grains and Fruits and Veggies! You know you should get 5-a-day but, "Knowing does not equal doing."

Suffering from Veggie-phobia? French Fries and ketchup don't count as veggies!

Be careful how you eat/prepare your veggies. Sometimes it's not that you're eating veggies that needs attention, it's what you're eating them with.

Protein bars and supplements are intended for weight gain, mainly for building muscle mass. Beware of the bars that are high calorie or taste like a candy bar. Protein bars are not great meal replacements, you're going to be hungry again soon.

Try the CLIF Luna Bar!

IN THE NEWS

Year of Free Pizza

Wittenberg College is offering up a year of pizza to the winner of an essay contest to celebrate Constitution Day.

Meat and Poultry producer Expo

Meat and Poultry Workshop

World Wide Food Expo

.We still can't remember what food product has listed 1g of trans fat. If you know, send us some email.

Hydration! #001 Steve and Michelle present their first podcast on the importance of getting plenty of water on a daily basis. -- UPDATED LINK