Out with Fat

Meat Fat

Health-conscious individuals often shun pork because of its high fat and cholesterol content.  Nowadays, improved breeding of pigs and better feeds have produced leaner and healthier pork.  Fat, of course, cannot be totally eliminated and it does increase the palatability of meat.  To lessen the fat and cholesterol in pork, simply trim off all visible fats.  Some people believe that pork is even healthier than beef because its fat is accessible and can easily be discarded.  Beef fat is marbled with the lean meat, making it difficult to trim off.  Another way to lower fat content is to cook pork in ways that will eliminate the addition of oil or butter, such as boiling, grilling, or roasting.  But if you really want something fried,  then pan-fry in very little oil instead of deep frying.  The meat absorbs less oil this way.  You can also use oils that are lower in saturated fats such as corn oil, peanut oil, canola oil, or soybean oil.

 

Visual source:  realfitnessblog

Fat Chance

DO A GUT CHECK > When you’re trying to slim down, keep some fat in the house as a disgusting reminder.  Put a chunk of lard or Crisco in your refrigerator, or go to mypetfat.com and purchase a replica or a piece of fat.  it’s not crazy:  “When you go to the fridge to satisfy your cravings, you’ll look at the fat and be reminded of the long-term consequences,”  says G. Alan Marlatt, PhD., a professor of psychology who knows how to control cravings:  He’s director of the addictive-behaviors research center at the University of Washington. 

Eating before exercise – good or bad? (2)

When you exercise with an empty stomach, your body burns more fat than if you ate before you exercised, But – and this is an important consideration – your body also ends up burning lean mass or muscle.

Remember that your body will still burn fat even if you don’t exercise with an empty stomach; it just won’t burn as much. But to be able to burn fat as a fuel, your body needs carbohydrates.

Also, a snack before a workout will keep you from becoming very hungry after a workout, which happens often and ends up making you eat more than you intend to and definitely more than is good for you.

If you decide to go ahead and eat before exercise, these are the best ways to do it for maximum benefit:

• Choose a light 200- to 300-calorie meal containing some carbohydrates and protein. 
• Allow at least one half to an hour to pass before you begin your workout.
• Dehydrated muscles perform poorly so drink water not just before, during, and after a workout, but throughout the day.
• Don’t go longer than four hours without eating. Make sure that in between meals, instead of suddenly feeling hungry and grabbing the nearest unhealthy snack, you have planned nutritious snacks.

Some possibilities (these can also be breakfast if you exercise early in the morning):
• egg whites
• cottage cheese
• nonfat or low-fat yogurt
• protein shake
• fruits (bananas, oranges, apples, grapes)
• unsalted and/or whole-grain crackers
• a slice of whole-wheat or multi-grain bread
• soups that are low in fat and salt (pureed soups, minestrone, miso, etc.)

Avoid high-fat proteins:

• peanut butter
• red meat
• cheese

These take longer to digest and sometimes make you feel even more tired. Look for food that is quickly digested and absorbed.  Experiment with various options. 
And if you have an important event or scheduled workout activity with a friend, this may not be the best time to try a new food, just to be safe. – Anna Unson-Price