Published July 26, 2003 in the North Island Weekender
It always amazes me how many people eat at fast food restaurants including gas stations. With the latest news that fast food giants will be lowering the fats in foods in the battle to help cut rising obesity rates around the world I wanted to give you some further encouragement to decrease your visits to such places. The big culprit is trans fatty acids, which are foreign to the body and block the normal metabolism of good fats in the body. This not only means that people gain weight faster, but that all cells in the body are affected. Every cell requires a permeable fatty acid membrane. These trans fatty acids take the place of omega 3 and 6 and 9 essential fatty acids in the cell membrane, making it more rigid and deteriorating cell function. We see this in children with learning disabilities, in teenagers with mood disorders and in men and women presenting with hormonal difficulties to name only a few of the hundreds of requirements the body has for these essential fats. Essential fats are called that because the body cannot make them but needs to ingest them and are essential for life.
A typical breakfast on the run might be a muffin (made with margarine a trans fatty acid) and a huge cup of coffee. Lunch might be pizza, gooey doughnuts, pre-made sandwiches made with cold cuts that are laced with carcinogenic nitrates and nitrites, trans fatty acid mayonnaise, French fries (another source of trans fatty acids) and a large coke or other soft drinks. All chips are made with trans fatty acids. Even most crackers are made with trans fatty acids.
Here are some simple meal planning ideas to keep you away for those nasty trans fatty acids you find in all fast foods and that will reduce your weight and increase your mental and physical stamina.
There are studies that can prove that you are indeed what you eat. Subcutaneous fats cells have been analyzed to reveal the types of fats people are eating. So if you are unhappy about the gray texture to your complexion these suggestions will help that too!
Starting with breakfast the quickest is a super food smoothie so you will need a blender. In 8-10 ounces of water, soy milk or rice milk combine ½ cup of fresh or frozen fruit (frozen blueberries are my favorite), 1 tablespoon of Greens Alive( a blend of 32 green foods to provide you with trace minerals, phytonutrients and antioxidants that will give you a boost of energy) and 1 scoop of organic soy protein powder. There are many types of protein powders on the market so read the labels carefully and avoid milk-based proteins, as this is one of the biggest allergies next to wheat. Choose soy proteins that are non-genetically modified and those with no added sugars or flavors. My favorite is Revival Soy providing 80 grams of isoflavones per half package. When this is gulped down on the way to work you will be amazed at how it will satisfy you for several hours with no need for snacking. If you are a type O blood you may find that you will need more protein for breakfast. It amazes me to hear that people don’t have time to prepare eggs for breakfast in the morning as they cook up within minutes and by the way I don’t think they contribute to the cholesterol problem so fill your boots. Just make sure the hens have been fed the proper fats so the eggs contain these good fats too! Born Free or Free Range will assure this. If you want granola make sure it is organic and low in sugar. I am trying to get folks to lower the carbohydrate load so recommend protein breakfast ideas instead. To the superfood smoothie add 1 tablespoon of Flora flax oil or Carlson’s purified cod liver oil to make sure you are getting those essential fats. You will notice a softening of your skin within weeks!
Lunch could be a huge salad that you can throw together the night before using leaf lettuce not the nutrient deficient iceberg lettuce. It can be bought pre-washed ready to go. Adding chopped left over chicken, turkey, canned wild salmon (avoid canned tuna due to the high mercury content) or hard-boiled eggs and an organic salad dressing (to avoid genetically modified canola oil) at the work place can be quite easy. Other ideas that will make the salad more filling are adding avocados (yes they have the good fats), walnuts, tomatoes, almonds and olives. No cheating and having salads at fast food places as these are laced with food additives and hidden trans fatty acids some containing more fat than the burgers!
Keeping healthy snacks in the car and at your desk will also decrease your cravings for easy to reach for junk food. Almonds, walnuts, rice crackers, sesame snaps, hard boiled eggs, left over meats, fruits, sliced veggies in water are just some simple suggestions. It never ceases to amaze me how I devour my sliced veggies while reading at lunch and notice how quickly they disappear and I am reaching for more! Slice up your favorites: cucumbers, zucchini, peppers, celery, carrots, radishes, garden fresh peas etc. Water is another item that if you keep at your desk or in your car you will drink a lot more of it! If you keep this up, getting in your five cups of fruits and veggies per day will not be hard and you will be lowering the risk of the big killers: heart disease, diabetes and cancer. If you have trouble digesting this new diet it is time to see a naturopathic doctor to get you over the hurdle.
It is very hard to find these kinds of food in fast food places so for the next month start taking your breakfast and lunch to work with you or on the road and you will trim not only your waistline but your pocket book too!
Dr. Pincott has been practicing naturopathic medicine since 1985 and is currently practicing in Campbell River. She can be reached at (250) 286-3655 or www.DrPincott.com