10 Questions We All Have About Body Fat

1 / 10   The Facts on Fat

It's not surprising that fat is surrounded by a negative aura; after all, it's the substance every dieter is trying to lose. But is all fat bad? What role does it play in the body? And when you actually lose it, where does it go? We consulted the experts and dissected the latest studies to answer your burning questions about the dreaded three-letter word.Additional reporting by Brianna Steinhilber.

2 / 10   Can Eating Certain Foods Help You Shed Fat?

While it seems counterintuitive, eating can actually help you burn fat and shed pounds — if you pick the right foods, that is. Foods that are high in protein, such as lean meats, eggs, nuts, and legumes, take more work to break down, so your body has to work harder (and burn more calories) to digest them. A study published in the 2005 British Journal of Nutrition found that increasing protein intake helped prevent weight regain after weight loss. And spicy foods like cayenne pepper might also have metabolism-boosting benefits. Not only does capsaicin, the compound that makes peppers hot, help to suppress appetite, but Purdue University researchers found that it can actually increase calorie burn and reduce cravings in dieters.

And believe it or not, eating fat can help you lose it. The Mediterranean diet, which emphasizes foods rich in omega-3 fatty acids like salmon, has been shown to increase satiety, thereby promoting weight loss. Most importantly, the Mediterranean diet is more effective at lowering your risk of heart attack than are low-fat diets.

3 / 10   Does Muscle Weigh More Than Fat?

This weight-loss cliché comes up over and over again, and the short answer is: yes. “Muscle does weigh more than fat, but when answering the question, it is important to remember that a pound is a pound, whether it's muscle or fat,” says John M. Kennedy, MD, director of preventative cardiology and wellness at Marina Del Rey Hospital in California and author of The Heart Health Bible. “The difference here is that muscle is much denser and more compact than fat. If you were to compare one cubic inch of muscle with one cubic inch of fat, the muscle would indeed be heavier.” Strength training and other weight-bearing exercises can help build muscle and keep you lean.



4 / 10   Does Muscle Actually Burn More Calories Than Fat?

This question sounds like a weight-loss myth, but it is, in fact, true. Muscle is designed for movement, so it burns energy at a higher rate than fat, which is used to store or conserve energy. That said, Kennedy notes that a pound of muscle burns about 7 to 10 calories a day when at rest, compared with 2 or 3 calories for fat. So don’t count on your new-found biceps to make or break your diet.



5 / 10   What is the Best Exercise For Burning Fat?

“There really is no ‘best exercise’ for burning fat,” says Brian Quebbemann, MD, director of The NEW Program, an integrated bariatric program in Orange County, California. “However, the type of exercise that will burn the most calories is a workout that makes a muscle work so hard that it has to struggle to find enough calories in the bloodstream to continue performing.” Jogging, circuit training, and running up stairs are all good examples of fat-blasting exercises. To burn fat, you should aim to exercise at at least 70 percent of your maximum heart rate. Try working out with a heart-rate monitor to watch your progress, and keep in mind that exercising too hard can overwork your muscles, making them less efficient in burning calories.

6 / 10   When You Lose Weight, Where Does It Go?

You may have heard recent rumblings that we breathe out fat. And in a way, this is actually true. “When a person loses weight, as long as he or she isn't starving, the body literally absorbs the fat,” Dr. Quebbemann explains. “Then the body converts the fat to carbohydrates that can be used as energy and metabolizes it into carbon dioxide, water, and heat.” Carbon dioxide is a gas that the lungs exhale.

7 / 10   Is It More Dangerous to Have Belly Fat?

Anyone who has struggled with weight likely has a problem zone where extra pounds tend to pack on. While this spot varies by individual, women tend to accumulate fat on the hips and the waist, whereas men more commonly store fat in their abdominal region.Belly fat is thought to be particularly dangerous. Research has shown that this extra fat around internal organs is a bigger health hazard than weight gain in other areas. Not only does a larger waist circumference account for the increased incidence of type 2 diabetes among Americans, but normal-weight people who carry excess fat in the abdomen are at a three times greater risk of dying from heart disease, and two times greater risk of dying from any cause, than those of normal weight with a normal waist-to-hip ratio.





8 / 10   Is All Fat Bad?

The answer is no. Your body contains two types of fat cells — white (in the right of the above image) and brown (in the left of the above image) — with vastly different purposes. “The job of a white fat cell is to store fat calories for future use,” says Aaron M. Cypess, MD, PhD, an assistant professor of medicine at Harvard Medical School. “White fat grows when we eat more calories. Ultimately, we get fat in two ways: our fat cells get bigger, and we also make more of them. The job of a brown fat cell is to generate heat. To do that, the cells store fat temporarily so that it can be used as a fuel source.” These brown fat cells — or "good" fat — have been linked to lower BMI and have a potential to increase metabolism. A study published in the 2009 New England Journal of Medicine found that the activity of brown fat was reduced in overweight men, making the role of brown fat in the body in relation to obesity an area of further exploration. A study published in the August 2015 issue of the journal Cell Metabolism found that white fat can be turned into brown fat. Further research is needed to identify exactly how this happens, which can potentially be used to develop drugs that can mimic the effect.



9 / 10   Does Fat Have More Calories Than Other Nutrients?

“When most people think of a calorie, they equate it to something that causes you to gain weight,” says Kennedy. But really, a calorie is just a unit of food energy. “Humans use calories in the same way that cars use gasoline — to make them go,” Kennedy says. With that in mind, fat is the most calorie-dense of all nutrients, with 9 calories per gram versus 4 calories per gram for carbs and protein.

10 / 10   Does Fat Have a Taste?

The latest discovery about the nutrient is that it may, in fact, have its own unique taste. For years it was believed that fat only added texture to foods, acting as a carrier of taste, but new research out of Purdue University reveals that fat may deserve a spot on the list next to bitter, sweet, salty, sour, and umami. The distinct taste, named “oleogustus,” was separately identified by participants who also recognized the other five tastes. The verdict? Not so tasty. Scientists hypothesize that the body may be programmed to like fats, but not fatty acids (the building blocks of fat). One possible explanation is that fatty acids accumulate in rotting foods as fat breaks down, serving as a warning to not eat something that might make you sick.

• By Kristen Stewart
• Reviewed by Robert Jasmer, MD

https://www.everydayhealth.com/weight-pictures/fascinating-facts-about-fat.aspx?slot=0&xid=nl_EHNLdiet_2018-07-10&utm_source=Newsletters&utm_medium=Diet%20and%20Nutrition&utm_campaign=2018-07-10&eh_uid=47603588



Health Tips

Drink Water

Healthy Foods

Peanut Butter

Peanut butter may indeed contain fat, but 30 percent of your daily calories should come from healthy fats, for which peanut butter is a great choice. The nutty spread is also a good way to get protein, fiber and vitamin E. The same goes for whole peanuts or nuts such as almonds and walnuts — they're a great way to get your daily dose of healthy fats.



Avocado

So it may seem weird for a fruit (yes, avocados are fruits) to contain fat, but avocados are one of the few produce items that do. Their heart-protecting monounsaturated fats are actually one of the things that make them so healthy. Eating these green guys can help lower your risk of heart disease and stroke — so go ahead and have some of that guacamole.



Bananas

Often bashed for their high sugar and carb content, bananas are a ridiculously healthy fruit that everyone can enjoy. A small banana has the same calories, carbs and fiber as an apple. They also come packed with vitamins C and B6 and good-for-your-heart potassium. Try slicing and baking them for a sweet snack.



Corn

Some folks frown on corn because it's a starchy vegetable. Well, it is starchy — because it's actually a grain! One cup of corn kernels has 5 grams of protein, 4 grams of fiber (that's more than 25 percent of the daily recommendation) and energy-producing B-vitamins. You can also eat corn in a wide variety of ways — polenta, tortillas and popcorn are all healthy whole-grain options.



Eggs

Eggs do contain some cholesterol, but that doesn't mean they're a total no-no. According to the American Egg Board, healthy individuals can eat up to two eggs per day without significantly affecting blood cholesterol levels. Eggs are also full of vitamins A, D and the antioxidant lutein. Don't skip the yolks; there's just as much protein there as in the whites.



Potatoes

Yet another veggie shunned for its starch content, potatoes are a nutrition powerhouse! A medium potato has 165 calories, 5 grams of fiber, 4 grams of protein, 10 percent of your daily iron and 70 percent of your daily vitamin C needs.


5 Vegetables That Help Dissolve Belly Fat

Doesn’t matter what age you are, everyone wants a smaller belly or at least a flat tummy.  And it seems like with every bite of your favorite foods, we get further and further away from that goal.  But that just means, some other foods need to start being our favorites.  Like these foods that actually help shed off that midsection of yours.  Here’s our top five:
1. Cauliflower According to experts, it’s the fiber in cauliflower that’s going to help you trim your stomach fat. A 1-cup serving of cooked cauliflower has 3 grams of fiber. Adding more fiber to your diet helps you lose weight, says Harvard Health Publications, and reduces your risk of heart disease and diabetes, two risk factors of excess belly fat. It’s not only the fiber in the cauliflower that’s good for belly fat. It’s low in calories, which can help reduce your calorie intake for overall weight loss, including your belly. A 1-cup serving of cooked cauliflower has 28 calories, 0.5 gram of fat, 5 grams of carbs and 1 gram of protein. 2. Squash There are two types of squash, summer squash and winter squash. Both offer specific advantages. Summer squash is good for weight loss because it is the lower of the two in calories. Spaghetti squash is a type of summer squash that is a particularly good diet food. One cup of spaghetti squash has only 42 calories and contains moderate amounts of potassium and vitamin A. It also has 2.2 grams of dietary fiber that can help curb your appetite.
3. Celery
Celery is what is known as a negative calorie food. It contains less calories in terms of nutrition than it actually takes to digest- hence the term “negative calorie food”. In other words, you can actually eat this to lose weight. In addition to being negative calorie, it is high in vitamin C, calcium and is best enjoyed raw. Enjoying fresh celery juice before a meal can even help you lose weight and burn belly fat eating it, as it is said will actually end up burning calories for you.
4. Broccoli When it comes to losing belly fat, non-starchy vegetables are superior to starchy vegetables like potatoes because non-starchy vegetables have a lower energy density than starchy vegetables. Cooked broccoli has 0.3 calories per gram and a baked red potato has 0.9 calories per gram and fewer calories per serving, with 27 calories for a cup of cooked broccoli versus 154 calories for a medium, baked red potato. If you top your potatoes with sour cream or mash them with butter, your belly fat might be here to stay.
5. Cabbage Cabbage is one of those vegetables that has an indirect tie in to belly fat. While it doesn’t burn and help shed belly fat like the other veggies, it does help with one crucial thing: bowel movements. That’s right, cabbage can be used as a natural laxative to keep your body on a regular bowel movement schedule getting rid of extra unwanted weight and waste.






http://blackdoctor.org/495034/5-vegetables-that-help-dissolve-belly-fat/

Vitamin D -deficiency

Vitamin D is actually a steroid released in your body when you are exposed to sunlight. Vitamin D is not designed to be obtained or boosted through diet, so watch out for products claiming to be right in vitamin D, because chances are – it’s a sales gimmick. One of the worst offenders of said sales gimmick is milk, leading people to believe they are obtaining healthy levels of vitamin D, when they aren;t.

According to one of the leading vitamin D researchers, Dr. Michael Holick: “The Centers for Disease Control and Prevention (CDC) reported that 32 percent of children and adults throughout the US were vitamin D deficient — and this is grossly underestimated as they used vitamin D levels that were not consistent with optimal health.”

7 Signs You May Be Vitamin D Deficient
The only way to know for sure if you’re vitamin D deficient is via blood testing. However, there are some signs and symptoms to be aware of as well. If any of the following apply to you, you should get your vitamin D levels tested sooner rather than later.

1. You Have Darker Skin
African Americans are at greater risk of vitamin D deficiency, because if you have dark skin, you may need as much as 10 times more sun exposure to produce the same amount of vitamin D as a person with pale skin!

As Dr. Holick explained, your skin pigment acts as a natural sunscreen, so the more pigment you have, the more time you’ll need to spend in the sun to make adequate amounts of vitamin D.

2. You Feel “Blue”
Serotonin, the brain hormone associated with mood elevation, rises with exposure to bright light and falls with decreased sun exposure. In 2006, scientists evaluated the effects of vitamin D on the mental health of 80 elderly patients and found those with the lowest levels of vitamin D were 11 times more prone to be depressed than those who received healthy doses

3. You’re 50 or Older
As mentioned, as you get older your skin doesn’t make as much vitamin D in response to sun exposure. At the same time, your kidneys become less efficient at converting vitamin D into the form used by your body and older adults tend to spend more time indoors (i.e. getting even less sun exposure and therefore vitamin D).
4. You’re Overweight or Obese (or Have a Higher Muscle Mass)
Vitamin D is a fat-soluble, hormone-like vitamin, which means body fat acts as a “sink” by collecting it. If you’re overweight or obese, you’re therefore likely going to need more vitamin D than a slimmer person — and the same holds true for people with higher body weights due to muscle mass.
5. Your Bones Ache
According to Dr. Holick, many who see their doctor for aches and pains, especially in combination with fatigue, end up being misdiagnosed as having fibromyalgia or chronic fatigue syndrome.
“Many of these symptoms are classic signs of vitamin D deficiency osteomalacia, which is different from the vitamin D deficiency that causes osteoporosis in adults,” he says. “What’s happening is that the vitamin D deficiency causes a defect in putting calcium into the collagen matrix into your skeleton. As a result, you have throbbing, aching bone pain.”
6. Head Sweating
According to Dr. Holick, one of the first, classic signs of vitamin D deficiency is a sweaty head. In fact, physicians used to ask new mothers about head sweating in their newborns for this very reason. Excessive sweating in newborns due to neuromuscular irritability is still described as a common, early symptom of vitamin D deficiency.
7. You Have Gut Trouble
Remember, vitamin D is a fat-soluble vitamin, which means if you have a gastrointestinal condition that affects your ability to absorb fat, you may have lower absorption of fat-soluble vitamins like vitamin D as well. This includes gut conditions like Crohn’s, celiac and non-celiac gluten sensitivity, and inflammatory bowel disease.

http://buynongmoseeds.com/7-signs-you-may-have-a-vitamin-d-deficiency/

What’s Your Tummy Type?

http://positivemed.com/2014/06/16/whats-tummy-type/

1

1- The Spare Tire
Those with the spare tire usually lead sedentary lives, often with desk jobs, they are also more tempted by sugary foods. According to James this is one of the easiest tummy problems that can be eliminated. Not enough exercise and munching on the wrong foods cause the spare tire. Stay away from sugar and refined carbohydrates like biscuits, white bread, pasta, rice, and cakes. Start exercising more. If you don’t adopt these habits you are more likely to be overweight with excess fat on your legs and hips.
–> Makeover plan:

• Stop drinking alcohol, James says, “Alcohol is a fat bomb for the tummy — pure sugar which goes straight to your waist and stops burning all other fat until the booze has been processed.” If you want a flat belly you must cut out alcohol.
• 2 weeks after you stop drinking check your diet. Eat healthier and exercise more. Avoid low-fat or fat-free foods as these products are packed with chemicals, refined sugar, salt, and preservatives to add flavor.
• Start your day by eating eggs, smoked salmon, grilled chicken, and vegetables. Don’t hesitate to enjoy good fats in avocados, nuts, and oily fish as they help your body burn midriff fat resulting in a flat tummy.
• Exercise, go on brisk walks, do lunges, squats, and dips at home. You don’t need a gym.

• 2- The Little Pooch

This tummy type happens to women who are busy with their families and/or have demanding careers. Even if they go to the gym they usually stick to the same foods and exercise. These foods can keep you slim but leave you with a little pooch. Avoid doing excess crunches and using gym items like ab-rollers as it puts pressure on the hip flexors and lower back which causes your tummy muscles to protrude and your tummy stick out.
–> Makeover Plan:
1. First treat digestion problems like inflammation, bloating, and constipation with ample nutrition and fiber. These make tummy pooch worse. Start eating green leafy vegetables, and whole grains for adequate fiber.
2. If you are doing sit-ups do them the right way, when done incorrectly it can increase your lower back curve and give rise to tummy pooch. Swap sit-ups for planks, lie face down on a mat resting on your forearms. Push yourself up rising onto your toes and elbows so that your body lies parallel to the floor from head to heels. Start with 10 seconds and build up to 1 minute.
3. Some women believe lifting weights will bulk them up, but the opposite is true. By using weights you can burn a good amount of fat in a short time. Use them during exercise like squats or lunges.
Tip: Drink plenty of water and eat foods that are easy to digest like green vegetables and lighter protein like fish and chicken.
3. The Stress Tummy
People with stressed tummy are often over-achievers and are susceptible to digestive conditions like irritable bowel syndrome (IBS), which can cause bloating and make your tummy look bigger. You can easily identify a stress tummy with weight lying specifically to the front of the midriff and the umbilical area, when you touch them they are hard instead of soft.
Avoid skipping meals, especially breakfast, and stop excess caffeine. Avoid junk foods for the sake of your tummy.
–> Makeover Plan:
1. Improve your sleeping habits, go to bed earlier and sleep sound. Often those with stressed tummy have poor sleeping habits. Healthy sleep produces hormones that regulate appetite and metabolism.
2. Fight exhaustion and stress by practicing deep breathing, meditation, and/or long baths before you go to bed to improve your sleep. Limit your coffee to 2 cups a day.
3. Practice yoga and go for long walks to strengthen your immune system. Avoid excessive cardio that increases cortisol levels.
4. Eat foods rich in magnesium. Magnesium helps soothe a stressed body. Dark green leafy vegetables and Brazil nuts are good sources.
4. The Bloated Tummy
These bellies are usually flat in the morning but as the day passes they swell up due to gas and indigestion. Bloating can affect slim and overweight women and is often caused by food intolerances and allergies or sluggish bowels as a result of poor diet.
Stop eating foods you feel you have an intolerance for.
–> Makeover Plan:
1. The most common intolerances are wheat and gluten products like pasta, pizza, bread, pastries, cakes, and cereals. Processed dairy products like cheese, butter, and milk and yeast in bread and beer should be eliminated. Gluten can inflame your stomach and make it look bigger.
2. Eat a regular breakfast and make it the biggest meal of the day, this is when your digestion process is at its peak. Avoid eating late at night which causes bloating. Chew your food well and drink enough water to keep your digestive system healthy.
Tip: Breathing is the best technique for this type of tummy. In the morning lie on your back and relax, breathe deeply into your stomach at least 10 times. Go for a walk after your meal.
5. The Mummy Tummy
The mummy tummy usually belongs to women who have given birth in the last few years and are typical mommies, who lack time for themselves. James states, “After giving birth, the uterus drops and is much heavier than it was pre-pregnancy.” Your tummy takes at least 6 weeks to return to its usual size, so don’t try too hard to get it back before then.
You may need to increase blood flow and strengthen loose muscles. Avoid harsh exercise for 2-3 months after pregnancy, take a break!
–> Makeover Plan:
1. Take fish oil or other sources of omega-3 acids which turn on fat-burning hormones and turn off the fat-storing ones.
2. Increase good fats found in nuts, vegetable oils, and olives. They help burn fat and increase absorption of vitamins and nutrients. It will also help combat fatigue, good news for tired moms!
3. Try gentle pelvic floor exercises, they will flatten your tummy from the inside out. Squeeze and clench your pelvic floor muscles 15-20 times, 5 times a day.
4. Avoid crunches, they are the worst thing you can do post-pregnancy. Practice deep breathing exercises to flatten your tummy.  Take a deep abdominal breath then exhale slowly while doing pelvic exercises.
Tip: Go for power naps during the day, use blackout blinds while you sleep.  Stretch before bed to restore sleep hormones and boost fat-burning.

Natural Spa Treatment

Healthy Hints for the Days

Grapeseed Oil comes from the seeds of the grapes used in producing wine. It contains no cholesterol, is high in unsaturated fat, and is an excellent source of vitamin E! Its light, clean flavor and high smoke point make it exceptionally versatile for any and all types of cooking.

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Healty Tip Of The Day

Vinegar

Did you know that vinegar is sodium free, fat free and has less than 5 calories per tablespoon? And, because of its acidity and tangy flavor, vinegar is also a fantastic substitute for salt. Use some of your Pompeian Vinegars when you cook up our Balsamic Marinated Turkey Cutlets with Tomato Salsa Salad—here's the recipe: http://ow.ly/iwtuZ

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Healthy Tip Of Today

Christian Fitness TV is a unique exercise program that features nutrition tips, fitness facts and scripture.

http://www.christianfitnesstv.com/

Tip of the Day

MyFoxTampaBay

Preserving your Food

• Wrap your meats in an extra layer of of Saran Wrap and the meat will not freezer burn as fast.
• Wrap the stem of bananas in Saran Wrap and it will not ripen as fast.

Healthy Tip of Today

Dr. Oz

Eating a cup of fresh/frozen berries at least 3 times a week. It can  help you prevent memory loss and fight weight gain.