Fats: All About How They Affect Your Health and Diet

By Sherl Wilsher 

Good fats, vs bad fats. Saturated fats vs. unsaturated fats. Have you ever wondered about which is which? Anyone even remotely trying to eat healthy these days has some task of trying to decipher the terms and jargon related to our intake of them, their sources, what to avoid and what to eat for health. It's enough to leave you flabbergasted. The important question are: how good or important are fatty acids to your health? What ones are bad? How do you identify one from the other?
Let's take some time to examine some of the facts related to fats and their fatty acids.
What are fats?
Fats are organic compounds composed of carbon, hydrogen and oxygen. They are a source of energy for those who consume them. They also provide a whopping 9 calories per gram (as opposed to protein and carbohydrates which provide only 4 calories per gram).
All fats are combinations of saturated and unsaturated fatty acids and are essential for proper functioning of the body. Fats provide essential fatty acids which aren't produced by the body itself such as omegas 3 and 6.
The essential fatty acids found in omegas 3 and 6, are delivered to the body through linolenic, linoleic and oleic acid. They have many important functions such as controlling blood clotting and brain development as well as for reduction of inflammation.

What are the different types of fats?
There are four types of fats:
Saturated fats which are the biggest contributor to LDL (bad cholesterol). The "good cholesterol" HDL helps sweep the bad to the liver where it can be broken down and swept from the body. Theses fats are usually solid at room temperature.
Examples are: butter, cheese, milk, ice cream and fatty meats.
Unsaturated fats lower cholesterol when used in place of saturated fats. But, they still have quite a few calories so, it is best to limit the use of them.
Mono unsaturated fat - examples are olive oil, canola oil.
Polyunsaturated - fish, safflower, sunflower, corn and soybean oil.
Trans Fatty Acids can increase the LDL(bad cholesterol) and decrease the HDL (good cholesterol).
Examples are: donuts, french fries, cookies, crackers and margarine.
Partially hydrogenated (partly hard oils) example: margarine.
In summary
Be careful of the quantities and types of oil consumed for better health. Remember that fatty acids are essential to good health and functioning of the body. Omegas 3, 6 and 9 are important in the functioning of the immune system, cardiovascular and nervous systems. Some examples of sources of "good fats" are: brazil nuts, walnuts, flaxseed oil, some dark green leafy vegetables and fish oils.
As always, continue to read the labels to make informed decisions about foods for you and your family.

Sherl Wilsher is a nurse who is dedicated to writing about natural health and beauty topics. As the numbers of folks is growing who are tired of the adverse effects of chemicals, preservatives and drugs on health, these individuals are looking for sources of reliable information in educating themselves on important health topics.

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Healthy Foods & Drinks

Food and drinks are necessary for survival and the gathering and preparation of foods and beverages consumes a large portion of our daily lives and consists of a large portion of the economy. People have become accustomed to easy access processed foods. Whereas the viewpoint of food was once "eat to live", it is now "live to eat".
Among other things, this change in philosophy seems to have correlated with the increased size of the American population. The ease at which food can be obtained, the multitude of food choices, the speed of both food production and preparation has all contributed to the growing waistline and declining nutritional values. As of 2010, approximately 66% of adults over age 20 are overweight to obese. Diabetes and childhood obesity are on the rise. Is it possible in this world of convenient fast meals and processed foods to live to eat without gaining weight, raising our cholesterol levels and increasing our risk to diabetes?
Healthy eating in the new century is easier than ever. Rather than turning to processed foods and drinks, buying high fat fast foods or eating sugary snacks people can use the convenience of today's markets to make healthy food and drink choices. The trend toward healthy eating is spreading. Grocery stores now offer many fresh snacks, ready-made meals, energy drinks and even post easy to see nutritional information. Fast food chains are now cooking with healthier oils, eliminating saturate fats, offering lower calorie meals and offering non-sugary beverages in children's meals. Farmers markets offering fresh local organic produce can be found in most cities. All of these changes have happened quickly so a review on what exactly is healthy eating and drinking may be needed for the benefits to take place throughout the population.

Many people are familiar with the U.S. guidelines for proper nutrition whether it is knowledge of the four basic food groups or familiarity with the food pyramid. Advances in research have led the U S Department of Agriculture and the U S Office of Health and Human Resources to update the guidelines for healthy eating. Now these guidelines will be updated every five years. New guidelines will be published April 20, 2010 based on the latest research. The old guidelines recommended four food groups and the amounts people consume have been changed. There are now six food groups and recommendations are made not based on specific serving sizes of each group, but on a nutrient dense plan. Recommendations are made for special groups including children, women, those over fifty and even vegetarians or other special diets.
The new food groups are: grains, vegetables, fruits, milk, meat and beans, oils and discretionary calories. Currently the departments suggest a healthy diet include plenty of fruits, vegetables, whole grains and low-fat or fat-free milk products. Include but in moderation lean meats, fish, beans, eggs and nuts. Limit saturated fats, cholesterol, salt and added sugars.
An all-around healthy diet includes nutrient dense foods from a variety of the food groups. Emphasis is on colorful vegetables and fruit, limit intake of animal proteins and use oils sparingly. Variety and individuality in diet is important. No two people have the same nutrient needs; each should examine their own eating plan and adjust accordingly.

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The 7 Biggest Mistakes You Make Cooking Mashed Potatoes   by Woman Messy

Everyone looks forward to the sides at Thanksgiving €" they're the best part, after all. But no one's going to reach for seconds of the mashed potatoes if they're gluey or cold or tasteless. Start out with your favorite recipe (this is a great one!), avoid these common pitfalls, and your guests will be begging you to make mashed potatoes every year.
1. Using the wrong type of potatoes
Choose higher starch potatoes (like Russets or Yukon golds) for the fluffiest, smoothest mash. They also absorb flavorings more easily. Waxy potatoes (such as red or white varieties) require more mashing to become creamy, which could lead to the dreaded "potato paste."
2. Not salting the water
When potatoes cook, the starch granules swell and absorb water and €" if you've added it €" salt. You won't need to add as much at the end, and your final product will be well-seasoned, not bland.
3. Starting them in hot water
Cover them with cold water, add salt, then heat to boiling and reduce to a simmer. If you start in hot water, they'll cook unevenly, with the outside falling apart before the inside is cooked.
4. Under-draining

Make sure to drain well after cooking. You want them to taste like potatoes, not water. If you'd like, gently reheat the drained potatoes on the stovetop to dry them out slightly before mashing.
5. Adding your flavorings straight from the fridge
Let your butter come to room temperature before melting it into the hot potatoes, then mash in the warm milk or cream. It will be absorbed more easily, and won't cool everything down.
6. Overworking
The swollen starch granules in your cooked potatoes are in a delicate state. Mashing them too vigorously €" say, in the food processor €" or for too long releases lots of starch, which can make them gluey and unappetizing. (Need help choosing the right tool? Our Institute experts weigh in.) Be gentle with your potatoes, and you'll be rewarded with light, fluffy spuds, and happy, well-fed guests.
7. Making them too far ahead
We're big fans of preparing food ahead of time, especially when there's lots of cooking involved, but potatoes don't take kindly to sitting around for long periods. Refrigerating them overnight sounds like a no-brainer, but they'll start to taste like cardboard. Want to make them ahead anyway? You can hold the prepared potatoes in a heat-proof bowl, with the surface covered with plastic wrap, over a pot of simmering water for up to 2 hours. If you have a slow-cooker with a Warm setting, that will work too. Fluff €em up again before serving.

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