The Importance of Mental Activity #TheStubbornFatFix

If you don’t already take part in a hobby, think about starting one. Activities such as painting, dancing, singing, and knitting help boost your sense of self, which can go a long way toward helping you stick with a new way of eating. They also keep you busy, which is important when losing weight. Boredom often leads to only one thing: thoughts about foods you wish you didn’t find tempting.

If You Need Salty Snacks #TheStubbornFatFix

“No one can eat just one” is such an apt slogan for a potato chip. Once a week, you may have a single 1-ounce serving of any trans fats-free snack, such as pretzels or baked potato chips. (Check the list of ingredients to make sure the word hydrogenated does not appear. Packaged foods can claim they have zero trans fat even if they have up to 0.5 gram per serving.) Always consume salty snacks with a little fat to slow digestion and help you stay in control. Have them with 1 to 2 tablespoons of peanut or almond butter, avocado, ricotta cheese, or hummus.

The Dangers of Trans Fat #TheStubbornFatFix

Trans fatty acids are created when manufacturers partially hydrogenate vegetable oils, whipping the fats with hydrogen to make them solid at room temperature. These fats were invented in a lab a century ago to provide a cheap alternative to butter. At the time, it may have seemed like a good idea, but maybe the joke is on us. The consumption of hydrogenated trans fat from vegetable oils (found in margarine, baked goods, fried foods, and most processed foods) jumped 400 percent during the 1900s. Trans fat carries a number of health risks, including infertility and ovulation problems, heart disease, cancer, diabetes and obesity.

Don’t believe everything you read #TheStubbornFatFix

We’ve seen news stories that claim chocolate pudding pops have “less fat than you think” and avocados have “more fat than you need”. Avocados are a fruit that grow in nature and have been eaten by humans for thousands of years. They contain a number of health-promoting antioxidants, plus heart-healthy monounsaturated fat, fiber, vitamin K, potassium, folate, vitamin C, and copper. Pudding pops are a relatively recent invention made from refined sugar, high-fructose corn syrup, or both. They contain calories and little to no nutrition. Why on earth would it be better for you to eat a pudding pop than an avocado, an egg, or a handful of olives?

Eat Fat to Run Fast #TheStubbornFatFix

A study at the University of Buffalo determined that runners who switched from a low-fat diet to a high-fat diet for two months improved their running performance. Additional research at the same institution has shown that endurance athletes who restrict fat tend to experience a drop in immunity and an increase in the incidence of colds and flu. According to the researchers, a diet too low in fat increases levels of pro-inflammatory cytokines (a type of immune system chemical) and free radicals and inhibits levels of anti-inflammatory cytokines. Adding more fat can increase levels of important immune cells that fight infection. Finally, when runners ate more fat, there was no ill effect on their weight, blood pressure, or cholesterol levels.

When in doubt, eat real food #CBHealthNY #TheStubbornFatFix

If you want to indulge in something sweet, do so, but make it a small serving of a real food. Ice cream means sugar and cream, and almost nothing else. Don’t go for the low-fat or artificially sweetened varieties. These are not only less satisfying and satiating, but they also tend to cause people to lose self-control. It’s psychological. When we eat reduced-calorie foods, we assume we can have more. When we eat high-calorie foods, we assume we can have less and stick to it.

#DeStress on the Way to Work #CBHealthNY #TheStubbornFatFix

If you commute by train or bus, don’t read the paper. It’s just an added source of stress. Instead, read a novel, sleep, breathe deeply, or listen to relaxing music. Look out the window and let your thoughts wander- this “idle” time allows your brain to reboot and be recharged and ready when you get to your desk. If you commute by car, minimize your exposure to depressing news or shock radio- instead, listen to e-books or music.