That's Fit

Life Fit Chat with That's Fit Life Fit Expert Laura Lewis brings conversation provoking tidbits to your table, served up with a touch of spice! Byte-sized information that pack some punch, brought to you every Wednesday and Thursday!
If you are one who still thinks losing weight is all about eating a "no fat, low fat diet," then it's time to get up to speed. You need to eat fat -- good fat -- every day. I came across a great article in Wired magazine that was published a few years ago that makes a great point about WHY fat is essential!

If you don't eat fat, your liver isn't happy. You need to give it fat, eaten by YOU, so it is able to efficiently do its job which, includes telling the body to burn stored "older" fat on the body. Including good fats in your diet on a daily basis, such as ground flax seeds on your oatmeal or salads, fatty fish, delicious extra virgin olive oil, almonds and even real butter (make it organic), helps your body to mobilize stored fats. Gotta love that!

A balanced diet, that includes a variety of nuts and seeds, fresh fruits and veggies, lean protein, a moderate amount of good fat as well as whole grains is what your body needs in order to be optimally healthy. What about supplements? Personally, I must admit, I do have an arsenal of supplements I take every day. I eat well but not THAT well! But I really find it makes a difference, especially in the area of ingesting good fat via flax and fish oil supplements on a daily basis! With my Scottish-Irish American heritage, genetically I am prone to need more essential fats than others in my diet. By the way, did you know fair-skinned red heads especially need to pay attention to this. Two out of three of my kids are red heads ... believe me, I KNOW! One symptom of needing more essential fat in your diet can be as simple as dry skin! If I miss my essential fats for a few days, then it shows up as dry skin as a reminder. It's that simple.

After the "fat-free" frenzy of years past, it's no wonder that some people are scared off of eating any fats. But look around... did the fat-free trend solve the obesity problem? Nope... not at all. That's because food manufacturers raced to label their foods as "fat-free" in big, bold letters on the front of the packages, but they failed to mention other unhealthy ingredients such as high sugar or high sodium or unpronounceable chemicals that really have no place in our diet whatsoever.

The truth is we need fat in our diets. (Not as much as most people consume, of course, but we do need it.) Our bodies can generate a certain amount, but the rest must be consumed. The trick is eating foods prepared with the good fats. That's right... I said good fats. A recent survey revealed that more than half of Americans have no idea that there are some fats you should be including in your diet. To help people better differentiate between good and not-so-good fats, the American Heart Association has launched Face the Fats.

There are four types of fats: saturated fats, trans-fats, monounsaturated fats, and polyunsaturated fats. While all four varieties have the same number of calories (9 calories per gram of fat), they have different effects on health. Saturated and trans-fats are the culprits to avoid -- they can raise your "bad" cholesterol (LDL). But monounsaturated and polyunsaturated fats are beneficial for health when consumed in small amounts; they help reduce cholesterol levels and provide essential fatty acids (omega 3 and omega 6) that your body needs but can't generate on its own.

Life Fitness is a process of continuous growth: physically, mentally, emotionally and spiritually. Need motivation and guidance to facilitate positive changes in your life? Ask Life Fit Expert Laura Lewis!

Dear Laura,

This is a subject I really don't like to talk about with anyone but the fact is I am just not that interested in sex. I used to be when I was younger but something happened after I had my kids. My husband and I used to have sex at least 3 to 4 times a week and we had a lot of fun. A lot of passion. Now, I don't feel like it. When my husband hints around I really just don't want to "go there" if you know what I mean. I think he is losing his patience with me so sometimes I just go ahead and "do it" but I am not into it at all. I feel like a different person. Is there anything you could recommend that might get me to be back to normal? I am 35 and consider myself healthy. I am afraid if I don't get back to the way I was before my husband may end up getting really frustrated with me and look elsewhere.

Signed,

"No Romance For Me"


Dear "No Romance",

There are so many causes for low libido or low sex drive. Many are rooted in biochemical imbalances, others are psychological. Here are 5 Tips to Boost Libido:

• 1. Get Physical. Poor diet and lack of physical activity can dampen being "in the mood"! Repairing yourself physically with both modifications in diet and fitness can often help stimulate libido. Are you getting enough sleep, at least seven to nine hours per evening? What is your nutrition like? A diet high in refined carbohydrates and fats can also dampen the appetite if you overindulge in these areas. If you get serious about your diet program and workout regularly, at least 4 to 5 times per week it is highly likely that you'll see improvement in your "interest" level if indeed poor nutrition and low activity levels were part of the original problem.
  

• 2. Boost Your Mood: Depression is also a cause of low libido. Did you know it is estimated that at any given time in the U.S. 16% of people are clinically depressed? That is not a small number. To identify if you are depressed check out these seven symptoms that you are getting into a depression. Then, if you think are depressed, you should seek professional help from a counselor. Once depression is lifted, sex drive often will increase.
  

Ch-ch-ch-Chia! When you hear that catchy jingle, you might think of little planters that grow "hair" on pottery shaped like anything from pets to Shrek to human heads. But interest is growing in chia seeds lately, and not for any of the usual as-seen-on-TV reasons. Some people think that chia seeds might be the newest superfood.

According to the folks over at Diet-Blog, chia seeds are high in protein and fiber, as well as omega-3 fatty acids. Salba, a variant of chia, is also rich in calcium and iron. But beyond knowing what's in a handful of chia seeds, no one is really sure yet if they deserve "superfood" status.

I'm always a little wary when a food gets picked out of the crowd as a superfood. I think there are a lot of foods out there that are super, and as long as we are eating a wide variety of them, there isn't any need to stock up on that one unique food. Of course, in this case, if chia doesn't work out for you, you can always wrap it up and give it away at your next white elephant gift exchange.

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Few health foods can be found in the junk food aisle of your local grocery store. But there is one healthy item to be had in the seemingly endless sea of stuff that's bad for you. I'll give you a hint: it comes in little tins. Give up yet? Next time you're not sure what to pick up for a quick a delicious snack, nuts are your best bet.

But wait a second, you say. Aren't nuts high in fat? And salt? And calories? The answers to those questions are yes, yes and yes, but don't be too quick to write nuts off -- I'll tell you why.

Good nutrition is so important for pregnant women and women who are planning to get pregnant. Different nutrients stimulate your baby's development and help ensure good health. Choosing nutritious foods and including a lot of fruits and vegetables is a good way to get an assortment of vitamins and minerals. But there are a few nutrients moms-to-be must take extra measures to include in their diet:

• Folic acid
• Calcium
• Omega-3 (DHA and EPA)
• Vitamin D
  

You can get all of these nutrients from food and other natural sources. Prenatal vitamins also supply many of these nutrients, but you should check with your OB/GYN before taking any supplements. See the gallery for more sources of each nutrient. And Happy Mother's Day!

• Women's hormones shift and change throughout their lives. These shifts can physically cause a decreased desire for sex. Lowered progesterone levels is often found in those women who seem to have zero desire for being intimate with their partner. Low testosterone may also be a factor in both men and women whose interest in sex has waned. Instead of taking the rejection personally, where many men often do, seeking a solution is so extraordinarly wise of you to do. Biochemistry makes or breaks libido in men and women. I would recommend that your wife seek advice from a health care professional whose expertise is in this area. I found this link as a nice resource for more information.
• Poor nutrition and fitness can lower one's desire for "romance". A diet high in refined carbohydrates such as foods made with white flour and sugar and are low in fiber, vitamins and minerals essential for optimal health may upset the human "biochemical apple cart"! In order for humans to feel vivacious and alive, we need to consume a diet rich in fresh fruits and veggies, lean protein (vegetarian or animal sources) and most importantly, "good fat", essential for optimal hormonal production and balance. Omega 3 fatty acid sources such as fatty fish, walnuts and flax seeds or oil, consumed daily, can positively effect hormonal balance...plus, side benefits of ingesting Omega 3's are improved heart health, decreased inflammation and elevated moods. Working out, especially resistance exercise, can elevate "youth hormones" naturally. Increasing muscle mass is directly correlated to elevation of testosterone to healthy levels which may help in the "love" department for both men and women.
• Emotional intimacy. As a woman, I can tell you that if I don't have an emotional connection with my partner, my desire for him is just not there. Simply having a "real" conversation with your wife may help. And listen to her....really listen. If you show your wife that you are truly interested in how she thinks and feels, it can be a positive turning point in your relationship. Give it a try. It works...trust me. When my boyfriend asks me how I am, looks me in the eyes and actually responds with words that tells me he cares, my attraction to him increases.

Hopefully w.b.r, my words of "woman's wisdom" will help point you in the right direction. There is no one "magic bullet", regardless of all the spam you might receive expounding upon the benefits of sexual enhancement products! We women are complicated to say the least. But having a partner that will hang in there during the challenging times in a relationship, which for you is now, has potential to present great rewards in the long run!

Best of Luck in Love!

Healthfully Yours,

Laura Lewis, Life Fit Expert for That's Fit!

If you need guidance and motivation in making positive changes in your life, send your questions to "Ask Laura" in the comments section of this post!

The benefits of fish oil are many: providing essential vitamins and minerals, aiding in the battle against bad cholesterol, reducing weight, assisting with cardiovascular function, muscle repair and growth, etc., etc., etc. By now it's far from a secret that high Omega-3 content, in addition to a high concentration of certain vitamins and minerals, make fish oil a healthy choice.

But just like all good things, there's a bad side to fish oil, as well. For one, if you were to consume fish oil from a bottle (as it is sold as some health food stores), be prepared to want to throw up for the next five years of your life. I remember a few years back I purchased some fish oil, knowing that adding it to my diet would improve my overall health. My plan was to mix the prescribed tablespoon (or teaspoon, I don't remember. It really doesn't matter) with my daily protein shake, because -- at least in my head -- the fish smell would be overpowered by the full glass of chocolate protein powder. Wow, I could not possibly have been any more wrong.

In our thin-obsessed society, being curvy isn't exactly seen as a good thing, but according to recent studies, it puts you at an advantage in one respect at least: Recent research shows that curvier women are smarter, and they have smarter kids, too.

It all comes down to high levels of omega-3 fatty acids in the extra padding around the hips and waist of women with a hourglass figure. Not only are omega-3s good for a woman's own brain power, but they're essential to the development of baby's brain during pregnancy.

So next time you loathe your curves, consider this study and count yourself lucky.

Fish oil is one supplement that's gaining lots of recognition lately for its amazing benefits. Here's another one: Fish oil has been shown to help treat lupus. Lupus is a chronic inflammatory condition that can affect your skin, joints, nervous system, lungs and several other organs in the body.

It's all down to those Omega-3 fatty acids that we hear so much about these days -- in Lupus patients, recent studies found that those who received fish oil supplements showed less cell-damaging free radicals and had improved blood vessel functioning.

But whether you have been diagnosed with Lupus or not, getting your Omega-3s is important, and can help you have a healthier life for years to come.

I received an Email last week that escaped my spam filter and went straight to the inbox. Though usually I delete junky-looking stuff, this one didn't have any mention of Rolexes or enlarging my manhood so I read it and was taken to this website on Krill Oil. Actually, based on aesthetics, the website looks like it's selling snake oil, but looks aside, let's figure out what this Krill Oil is all about.

Krill oil is like fish oil but derived from the antarctic Krill. It's considered a great source of Omega-3 and antioxidants, not to mention vitamins A and D, and it's beneficial in lowering cholesterol and blood pressure, and it's good for your brain too. And it's thought it can even help with menstrual cramps and PMS. Though no 'superfood' is without a price tag -- it will cost you about $20 for a bottle of 6 capsules. I'm not sold, because I think I eat enough fish to get my fill of Omega-3s.What about you? Are you a krill oil convert?

Considering the popularity of plastic surgery these days, it would seem that looking good is at the top of most people's priorities. Though I don't judge anyone who does, I can't see myself going under the knife for my looks unless something drastic happens to alter my appearance. I'm more into natural beauty.

To look your best naturally, there are a number of foods you can eat to keep looking your best, including:

• Water (and lots of it)
• Vitamin C
• Soy
• Green Tea
• Essential Fatty Acids (think Omega 3 and 6)
• Milk
• Green Veggies
• Yogurt
  
• Garlic
• Chocolate (Yesssssssssssssssss!)

To find out why, check out the original article on eDiets.

There's a common misconception that fat is the source of all nutritional woes. eDiets has set the record straight by asserting that fat does not instantly become converted to fat, nor does it automatically coat the inside of your arteries. Fat even has important nutrients, like Omega-3s, so it's important to incorporate some healthy fats, like olive oil, into your diet.

This isn't a green light to go fat-crazy and consume all the fatty foods you can find, however. Some fats -- trans fats and saturated fats -- should never be consumed, and the healthy fats should be consumed in moderation, because they're still high in calories.

In most cases, lower fat foods are considered better for you health -- except when it comes to fish. Fish--especially the fatty kinds--are are considered a super-food in terms of their healthy qualities, one in patrticular: Omega-3 fatty acids. Fatty fishes include yummy varieties like salmon, tuna, mackerel, trout and even sardines. Not that other fish varieties aren't healthy, but you should try to get some of these ones in. For example,4-oz of Salmon offer 83% of your recommended amount of Omega-3, while cod only offers 15%.

The ADA currently recommends two 4-oz servings of fatty fish a week, and although its extremely healthy, it's also high in calories, so be sure to watch what you eat, even when it comes to fish.

When sitting down to eat in your favorite restaurant which steak do you order. Beef or Tuna? Tuna is a nutritious source of protein and omega-3 fatty acids. Everyday we learn more about the health benefits of tuna. Mercury is not the public health risk that some claim. No studies have shown that fish consumption has led to dangerous levels of mercury within the human body. Studies show that eating fish high in omega-3 fatty acids may reduce people's overall risk for developing heart disease. Tuna is also a very good source of vitamin B6.

So weigh out the benefits of nutrients in 4 ounces of tuna versus lean organic beef.

4 ounces of tuna contains:
tryptophan 0.38g
selenium 53.07 mcg
protein 33.99g
vitamin B3 (niacin) 13.54mg
vitamin B6 (pyridoxine) 1.18mg
vitamin B1 (thiamin) 0.57mg
phosphorus 277.83mg
potassium 645.25mg
magnesium 72.58mg
omega 3 fatty acids 0.33g

4 ounces of lean organic beef contains:
tryptophan 0.36g
protein 32.04g
vitamin B12 (cobalamin) 2.92mcg
zinc 6.33mg
selenium 27.67mcg
phosphorus 269.89mg
vitamin B6 (pyridoxine) 0.49mg
iron 4.05mg
vitamin B3 (niacin) 4.44mg
vitamin B2 (riboflavin) 0.35mg