I am sure you have either tried a low - fat diet, seen low fat or no fat food, heard of the ills of fat consumption and other things like that in the media. But I know that you have enjoyed extra cheese pizza, ice- cream, yogurt and mixed nuts too (I’m keeping it real, that’s some good stuff!) The truth is fat is essential for the body! Yes, we need fat to be healthy.
        Lipids are a category of compounds that include triglycerides, sterols and phospholipids. Triglycerides and phospholipids are made from fatty acids. Triglycerides (called fat) is the most common lipid found in food and the body. Triglycerides are stored in adipose tissue and provides energy.
           Phospholipids are found in the cell making up the phospholipid bilayer in cell membranes. This bilayer helps to protect the cell. It lets certain substances in the cells but helps to keep other substances from leaving the cell. The liver makes phospholipids.
            Sterols don’t contain fatty acids and don’t provide energy. Cholesterol is one of the most commonly known sterols. It is found in every cell of the body. It helps with cell structure making the cell walls firm. Cholesterol also helps in the formation of sex hormones like estrogen and testosterone. The liver uses it to make bile. The liver makes cholesterol and will regulate how much is made by how much cholesterol is consumed.
                                  Essentials of fat and cholesterol

• Fat is fuel. Fat is the body’s main source of energy throughout the day. The heart, liver and resting muscles favor fat as their fuel source. 1g of fat has 9 calories. Excess fat (energy) is stored in adipocytes.
• Many essential nutrients need dietary fat to be absorbed. Vitamins A, D, E and K are some examples.
• Fats help protect organs from injury and helps maintain body temperature. However excess fat can prevent temperature regulation.
• Essential fatty acids are used to make other compounds your body needs.
• Cholesterol is used to make hormones, bile and Vitamin D.
• Healthy cells consist of fats and cholesterol.

 
                                   How much fat should I eat?
      Now that you know how essential fat and cholesterol is for the body don’t run out and eat up tons of fatty foods! There are good and bad sources of fat. Foods that are low in saturated fats are best. Olive, coconut and avocado oil are good sources. Avacados, almonds, walnuts and flaxseeds are good, too. Dairy products and are high in saturated fats so limit those. Your body makes its own cholesterol so limit the amount of cholesterol intake.
      It is recommended that you get 20-35% of calories from fat. Remember 1g of fat has 9 calories. 1gram of carbohydrates and protein have 4 calories each. Fat has more calories, so it adds up more quickly. Calories are important. Moderation is key. Don’t worry I’m not telling you to stop eating cheesy pizza, yummy ice cream and other things! Those are lovely treats to have a few times a month!
       I hope you were educated and enlightened on the essentials of fat. It is awesome how God designed our bodies as working machines and how food is used to fuel it. Don’t forget to sign up for the fabulous faith - filled womans list and be the first to get deals and updates. Please share, comment, like and follow She Who Honors! Love ya!  

 Reference:
Blake, JS, Munoz, KD, Volpe, S. Nutrition: from Science to You. second ed. Boston, MA: Pearson; 2014.
                                                  

            Want to know the secret to good nutrition? The secret is – it’s very simple! You don’t have to eat those low carb, high protein, keto, shakes, cabbage only or whatever fad diets are out there (unless your doctor, licensed nutritionist or registered dietitian prescribed you to a certain diet.). Food is medicine. If you eat the recommended daily amount of whole food carbohydrates (fruits and veggies), proteins, fats, vitamin/ minerals and drink plenty of water your body will be nourished correctly and in good health. However, please don’t forget about your spiritual and mental health. If these aren’t doing well then, your physical health will lack. Check out my posts on wellness and soul food if you need some help in those areas.
            When you hear the word protein what first comes to your mind? Is it a big fat juicy steak? BBQ? Muscles? Greek yogurt? (I must admit I think of a big fat juicy steak.) There are no right and wrong answers!
            In part 2 of She Who Honors Nutrient Series I will be talking about the Power of Protein. There is so much more to protein than lean meats and building muscles for your body.
                                          Protein’s Power

• Proteins are found in each cell of your body.
• They play a role in almost every body function.
• Proteins are made up of chains of amino acids linked together.
• Amino acids all have the same chemical make - up, but it’s the unique side chain that makes each different (different function).
• Proteins provide structural support and helps your body move.
• Enzymes – most are proteins – helps reactions in your body (like digestion).
• Many hormones are made of proteins. These are chemical messengers for your body. Hormones help to direct specific actions in your body.
• Proteins help to regulate acid – base balance.
• Proteins help transport substances.
• Proteins contribute to a healthy immune system.
• Proteins can provide energy to your body. (Remember your body prefers carbohydrates and fats to provide energy).
• Eating protein with each meal helps to control appetite.

                          Recommended Daily Allowance (RDA) of Protein
            How much protein should a healthy adult (19+) eat? The RDA is 0.8 grams of protein for each kilogram of body weight. 
Sample calculation: 160lb ÷ 2.2 = 72kg
                                 72kg x 0.8 = 58 g protein
Eating the RDA ensures your body will have the protein it needs to perform its daily functions.
 
                                                  Excess Protein
            Eating too much protein can carry a higher risk of getting heart disease, kidney stones and cancer. Excess amounts of protein can be stored as fat. It can also crowd out other nutrient rich foods your body needs. In other words, eating too much protein can be unhealthy. (Do you really need all those extra protein shakes, bars and supplements?)
 
                                                  Protein Sources
            Protein is found in eggs, lean meats, seafood, poultry, dairy, dried beans and nuts. Veggies have a little amount of protein as well. I’m not advocating any type of diet lifestyle, i.e. metatarian, vegetarian, vegan. It’s your preference just as long as you are getting the RDA of protein. (Side note: don’t let anyone condemn you for eating meat or not eating meat. Righteousness is not based on what you eat or don’t eat!)
 
            From all this fascinating information you see why I called this post the Power of Protein. Protein is a very essential nutrient for living an abundant life. Remember to calculate your RDA of protein to make sure you are getting enough protein or aren’t eating too much protein.
​           Remember to like, share, comment and sign up for blog post updates so you won’t miss part 3 in the She Who Honors Nutrient Series (the fat nutrient). Love ya!
 
 
Reference:
Blake, JS, Munoz, KD, Volpe, S. Nutrition: from Science to You. second ed. Boston, MA: Pearson; 2014.

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​          I love the spring. The sun, warm air, flowers and green everywhere makes me feel so refreshed and new. Spring also makes me want to wear pretty dresses and other cute clothes. There is also something about spring that makes me want to eat lots more fruits and vegetables!
            I love all types of vegetables and fruits. I call fruit “nature’s desserts”. Since fruits are naturally sweet, they can satisfy a sweet tooth without all the unnatural ingredients found in processed sweets. Fruits and vegetables provide essential nutrients to nourish our body and affect our health.
            There is so much information out there about food that it can be hard to know what the truth is! As a Certified Health Education Specialist, I am responsible for researching for and using credible information as resources towards better health for the population.
            That being said: it seems there is a myth about carbohydrates that have been going around for years. The myth is that carbohydrates are bad. That is so not true! So here are
                                4 forgotten facts about carbohydrates:
 1.Carbohydrates are your body’s main source of energy.

•  Carbs are macronutrients that are called sugars.
•  Carbs supply fuel primarily in the form of glucose – the major sugar in high carbohydrate foods.   

2. Carbohydrates helps your body to not use protein as energy.

• Proteins are used for structural and mechanical support, for enzymes and hormones and other important roles in your body.
• If proteins are used as the primary source for energy the other roles it supports will be lacking.
• Proteins can be used as energy, but your body likes to use carbs as its primary source and use protein for its other essential functions.

3. Whole foods are the best sources of carbohydrates.

• Fruits are rich in glucose and fructose (sweetest natural sugar found in fruit).
• Vegetables have a generous amount of carbohydrates.
• Dairy products are a good source of carbohydrates.
• Carbohydrates are in processed and refined foods (packaged); but these are not the best choice because most of these foods are lacking in the nutrients found in whole foods.

4. The RDA (recommended daily allowance) of carbohydrates for children, men and women are 130 grams. 

• It is more for pregnant and breast - feeding women.

           Just the facts ma’am and sir! Foods have power (literally), you are what you eat is true. Eat healthy, be healthy. Eat junk…you get the picture.
Remember whole food carbs are not bad! Make sure you are getting the recommended daily amount, not eating too many calories than your body needs (calories are king – this will be another post) and eating natural whole foods. Foods that have come from the earth, as God designed it! This is part 1 of the nutrition series.
           Don’t forget to sign up for blog updates! Like, share and comment. Love ya!
 
Reference:
Blake, JS, Munoz, KD, Volpe, S. Nutrition: from Science to You. second ed. Boston, MA: Pearson; 2014.