Fat

[Grog]

This article spans nutrition and injuries, so I posted it here. I hope it sparks lively discussion:


Women runners: Let fat be the fuel that helps you cross the finish line

CELIA MILNE

From Friday's Globe and Mail

March 28, 2008 at 9:26 AM EDT

Women who run regularly should make sure they eat enough fat. A recent study has shown what Neety Panu found out the hard way: Female runners who eat too little fat in their daily diet are more susceptible to injuries.
Continue reading: http://www.theglobeandmail.com/servlet/story/RTGAM.20080328.wlrunfat28/BNStory/specialScienceandHealth/home

[Jolt]

Very interesting. I wonder if it's all a function of the fat itself or if it's partly that a lot of runners just aren't getting enough calories for their activity level and fat is a good way to get more since it is more energy-dense. It could also have to do with fat-soluble vitamins--if you're not eating any fat then you're not able to absorb these very well and that can be problematic. Again, moderation. Eat some fat, but make it mainly healthy fats (no trans fats!!!!) and don't overdo it.

[KSH]

Hee-hee... does Mexican food give me my proper amount of fat intake? If so, I'm covered. ;)

[OakLeaf]

Makes sense, since EFAs are known for their anti-inflammatory effects.

[Jolt]

Makes sense, since EFAs are known for their anti-inflammatory effects.

Good point.

[Di bear]

Olive oil is one of the main staples of my diet. If I fry something (I don't deep fry), I use a paper towel to smear a thin layer of oil on the pan. I use Olive Oil on my pasta with fresh basil and tomatoes. I'm even learning how to make my own salad dressing. The organic condiments are just too expensive for me, they don't necessarily taste how I want them to, and the regular "Walmart" variety salad dressings mostly have high fructose corn syrup. I'm gonna start making my own mayonnaise, too. I hear it's easy.

I truly believe that by targeting fats, Americans are targeting the wrong element in their diet. Fat is a scapegoat. Same with carbs. It's the rest of the crap that's causing problems.

[OakLeaf]

(I don't deep fry)

How do you live without falafel? :D:cool:

PS: blender mayo is easy. I rarely use any, but 2-3 times a year when I want to whip up a batch of tuna salad or deviled eggs, I make the mayo just because I never use enough to buy a jar.

[Di bear]

How do you live without falafel? :D:cool:

:rolleyes: Uh . . . I've never had it? Kinda like those born blind don't miss seeing. ;)

I love deep-fried foods, but I don't feel good after I eat them. I feel really greasy after eating greasy. I save them for eating out.

So, what is falafel? *curious*

I hear ya on the Mayo thing. I broke out the Mayo from my fridge to make deviled eggs and it was two weeks past expiration. I used it anyway and I'm still alive. ;) But, being a single gal with no kids, I waste a lot of things like that. It'll go in the garbage soon.

[Jolt]

I truly believe that by targeting fats, Americans are targeting the wrong element in their diet. Fat is a scapegoat. Same with carbs. It's the rest of the crap that's causing problems.

I agree--there are the crappy fats and carbs (trans fats, white flour, too much sugar) and those have sort of made all fats/carbs look bad to a lot of people, plus as you said all the other garbage that gets added to food in this country. Not to mention other factors like just plain overeating in some cases, lack of physical activity etc. It's a mess, and it's hard to get away from in our society with the way everything is set up. Junk food tends to be cheaper than healthier food, towns are set up so you have to drive pretty much everywhere in a lot of cases, we're all busy and it's tempting to pick up prepackaged food, tight schedules make it hard for some people to find the time/energy to exercise, some areas aren't safe enough for people to be comfortable exercising outdoors, farming practices for the most part are unnatural and unsanitary, and I could probably go on. I wish I (or anyone else for that matter) knew how we could fix this.

[OakLeaf]

So, what is falafel? *curious*

Middle Eastern chickpea patties. Sometimes called "the original vegie burger." Coarsely ground chickpeas (thoroughly soaked but not cooked before frying), onion, parsley, cumin, salt, baking powder (not sure why but the recipes always call for it), a little red pepper. Traditionally served with a tahini-lemon juice sauce on pita bread. Mmm, mmm, mmm.

[OakLeaf]

I wish I (or anyone else for that matter) knew how we could fix this.

NOOOOOOOO I get enough defeatism at home, I will not listen to "incremental change doesn't work" here!!! :p;)

None of us acting alone can "fix it," obviously, but each of us collectively can add our personal flakes :D to the snowball of change.

You grow your own or buy from a local sustainable farmer whenever you can. Every new customer puts a little fillip into the economy of scale. You be very careful about reading the labels on stuff that you don't get directly from the person who grew it. You recommend The Omnivore's Dilemma and Animal, Vegetable, Miracle to everyone you know (and probably In Defense of Food, also, though I haven't read that one yet). You support your local bike co-op with money, time, advocacy, or cast-off parts. You do whatever advocacy you have the energy for. You set a good example for the people around you. Your "random acts of kindness" are centered around health and accessibility issues - cleaning just one pile of gravel off a local bike lane, f'r instance. You start a child care/workout co-op with your neighbors.

Myself, I'm like whatever my comfort level, I try to take it up just one more notch. Not so it hurts - just enough that I know I'm working on it. That's how change happens. We've got to believe.

- Oak, always in the minority school of thought that despair (Tristitia) is one of the Seven Deadly Sins...

[Jolt]

NOOOOOOOO I get enough defeatism at home, I will not listen to "incremental change doesn't work" here!!! :p;)

None of us acting alone can "fix it," obviously, but each of us collectively can add our personal flakes :D to the snowball of change.

You grow your own or buy from a local sustainable farmer whenever you can. Every new customer puts a little fillip into the economy of scale. You be very careful about reading the labels on stuff that you don't get directly from the person who grew it. You recommend The Omnivore's Dilemma and Animal, Vegetable, Miracle to everyone you know (and probably In Defense of Food, also, though I haven't read that one yet). You support your local bike co-op with money, time, advocacy, or cast-off parts. You do whatever advocacy you have the energy for. You set a good example for the people around you. Your "random acts of kindness" are centered around health and accessibility issues - cleaning just one pile of gravel off a local bike lane, f'r instance. You start a child care/workout co-op with your neighbors.

Myself, I'm like whatever my comfort level, I try to take it up just one more notch. Not so it hurts - just enough that I know I'm working on it. That's how change happens. We've got to believe.

- Oak, always in the minority school of thought that despair (Tristitia) is one of the Seven Deadly Sins...

You're right that we should each do what we can and set a good example, and that will help to a point...it's just that a LOT of people need a kick in the pants and there are a lot of factors (like the way towns are designed and the fact that some areas are just unsafe) that it's hard to do much about on that grassroots level (unless I'm missing something)--seems like those are the kinds of things where the damage is already done. The culture needs to change, and that will only happen if a larger number of people make an effort.

[Di bear]

I'm renting a house that already has it's own rhubarb and raspberries. I'm going to add squash, lettuce, and other veggies to the garden this year.

Jolt, think of it as doing what's right for you. I didn't make all these changes overnight. I started making them last summer. I still have more changes to make, but I'm already noticing hugely important benefits. One thing I've noticed about avoiding high fructose corn syrup is that I no longer have an insatiable "appetite." I can actually eat my meal and feel satisfied. I like the small and often approach as well. I like to have a bunch of things for breakfast: tea, yogurt with fruit, a slice of toast with jam, and an egg or cereal. When I have time, I spread the meal out over the course of a couple hours. I also eat serving sizes. If I open a can of soup (typically two serving sizes), I put half of it in another bowl in the fridge for later.

Start out with small, easy changes. The soup thing was one of my first changes. :)

[alpinerabbit]

I truly believe that by targeting fats, Americans are targeting the wrong element in their diet. Fat is a scapegoat. Same with carbs. It's the rest of the crap that's causing problems.

Yeah. AMOUNT. That's what is causing problems.

[SandyLS]

I thought this was going to give me an excuse to eat Dove dark chocolate!
Di Bear, nothing better than fresh raspberries and rhubarb. You'd better start those other plants soon, you have a pretty short growing season up there. Still lots of snow up there?

[Geonz]

:the other day my friend went by Strawberry Fields natural food store... and a customer had just dashed in to pick something up, so she left her Escalade running ... my friend said she couldn't resist mentioning that somebody had obviosuly never heard of global warming. I guess the lady was afraid she might get better than 12 mph.

Redefining "need" is a real challenge.

[emily_in_nc]

I run, not a lot, but as much as I am able (usually 3x a week, 3-5 miles each time), and I do eat fat -- olive oil, real (organic) butter, salmon, nuts and nut butters, and cheese. I actively avoid trans fats, though I'm not above having a cookie now and then! I've long felt that Americans' obsession with low-fat everything is not the answer, and this article is just another supporting data point. I really believe in balance and moderation in all things. I eat almost no fried food, fast food, etc. Oh, and even with "all" this fat, I weigh under 105 lbs. I am not genetically gifted either; both parents were overweight for much of their adult lives. I'm just much more active than they ever were!

Long live fat! :D

Emily

[Di bear]

I thought this was going to give me an excuse to eat Dove dark chocolate!
Di Bear, nothing better than fresh raspberries and rhubarb. You'd better start those other plants soon, you have a pretty short growing season up there. Still lots of snow up there?

Actually, our growing season doesn't seem to be that short. We've been having long, moderate weather seasons the last couple of years - 8 months of riding. I give credit to Lake Superior - we're surrounded by it here in the Keweenaw. The vegetation is so incredibly different up here compared to the rest of the UP. Lots of birch and maple trees up here . . . LOTS! I think our biggest problem is the soil - it's lacking.

I'll be moving some of my plants indoors - I have a sun room. :-)

alpinerabbit - actually, I was talking about all the added crap you find in American foods, but not in other countries, for example, high fructose corn syrup (I believe I read that this is banned in Europe), which is believed to cause us to eat more and more and more. It's in a lot of our foods, including soft drinks, which is why I quite drinking Coke. I've been told that if I buy Coke imported from Mexico, it will be made with real sugar. I'm looking for some. :)

Sometimes I cheat, but I generally buy organic cheese and shred it myself. Cheddar cheese is white. The stuff you buy in the supermarket, the yellow stuff, is dyed. I personally think that freshly shredded cheese has more flavor as well.

I was really happy to find that Heinz makes organic ketchup. It doesn't turn to a hard rubbery substance overnight like the regular stuff does. It tastes better as well. Makes ya think.

[lph]

:the other day my friend went by Strawberry Fields natural food store... and a customer had just dashed in to pick something up, so she left her Escalade running ...

Heh - last time I was at our local hair salon I overheard one of the stylists telling how she'd seen a dude drive his car right around and into the pedestrians-only square outside, get out and disappear into a store with the engine running and keys still in. She'd resolutely gone out and removed the keys.

When he came back a few minutes later and started looking wild-eyed she just leaned out the door and said "Hey - here are your keys. You forgot to stop your car".

:D

[Grog]

Sometimes I cheat, but I generally buy organic cheese and shred it myself. Cheddar cheese is white. The stuff you buy in the supermarket, the yellow stuff, is dyed. I personally think that freshly shredded cheese has more flavor as well.

I am not 100% sure, but I think the process of dyeing (sp??) cheddar yellow started as a trade war against Britain, at least it was the case in Canada. The Canadian cheddar was yellow, thus indicating to clients that it's the one they should be buying to "buy Canadian." It might very well have been the same in the States...

[KnottedYet]

alpinerabbit - actually, I was talking about all the added crap you find in American foods, but not in other countries, for example, high fructose corn syrup (I believe I read that this is banned in Europe), which is believed to cause us to eat more and more and more. It's in a lot of our foods, including soft drinks, which is why I quite drinking Coke. I've been told that if I buy Coke imported from Mexico, it will be made with real sugar. I'm looking for some. :)


HFC makes me hungry, too. Makes me really hyper, too much sugar high and too fast.

I love Blue Sky Cola. http://drinkbluesky.com/ It's made with real sugar (as is Jones soda http://www.jonessoda.com/ ) and tastes great! Blue Sky soda is available just about everywhere around here (Seattle), though in some stores it's in the health food section rather than the regular drinks section. I think I usually pay something like $3.50 a six-pack. Mmmm, good stuff for those times when you really just want a "coke".

[tulip]

DiBear--if more people made small changes like you are doing, the world would be a much better place. One thing about the rhubarb--you know not to eat the leaves, right? Just thought I'd reiterate that point.

I picked my last harvest of winter collards today. I'm going to saute them in olive oil and garlic tonight. Tasty!

[Di bear]

Hm . . . never thought about eating the leaves. I'm learning how to use rhubarb from a friend who makes a killer strawberry-rhubarb crisp. I didn't eat last year's rhubarb cuz I didn't know what to do with it. I'll stick with leaf lettuce for leaves.


I picked my last harvest of winter collards today. I'm going to saute them in olive oil and garlic tonight.

I think this is typically southern fare. I've never seen it served way up here . . . I've never seen it served, except on an episode of "Good Eats."

[tulip]

Hm . . . never thought about eating the leaves. I'm learning how to use rhubarb from a friend who makes a killer strawberry-rhubarb crisp. I didn't eat last year's rhubarb cuz I didn't know what to do with it. I'll stick with leaf lettuce for leaves.

Rhubarb leaves are toxic. Don't eat them. Use only the stalks. Strawberry-rhubarb crisp (and pie) is delicious, but requires a lot of sugar, since rhubarb is tart, to say the least.

[Di bear]

I thought this was going to give me an excuse to eat Dove dark chocolate!

Sandy -

Have you tried Dagoba chocolate bars? They're YUMMY. Lately, I'm eating about 1/2 a bar a day - which is good since that is a serving size, but sometimes it takes me a month to get through a whole bar. I just leave 'em laying around the house. They're dark chocolate, so it doesn't take a bottomless pit of chocolate to satisfy me.

[RoadRaven]

Interesting article, Grog

I would be interested to know more about this aspect... I'm going to see if I can find out more...

"The study found that eating less than 30 per cent dietary fat left female runners 2½ times more likely to suffer from a related injury."

Does less fat intake have such a huge effect on muscle strength... on tendon stretch/strength...??? What meatbolic or physiological effect is taking place here.

Really really interesting - thank you

[Bad JuJu]

You grow your own or buy from a local sustainable farmer whenever you can. Every new customer puts a little fillip into the economy of scale. You be very careful about reading the labels on stuff that you don't get directly from the person who grew it. You recommend The Omnivore's Dilemma and Animal, Vegetable, Miracle to everyone you know (and probably In Defense of Food, also, though I haven't read that one yet). You support your local bike co-op with money, time, advocacy, or cast-off parts. You do whatever advocacy you have the energy for. You set a good example for the people around you.

You all simply must read Michael Pollan's latest: In Defense of Food. He talks about these very issues and offers some practical advice that sounds very much like what Oakleaf said. His basic premise is this: "Eat food. Not too much. Mostly plants."

That first point--"Eat food"--sounds obvious until you start to think about how much of the crap sold at most grocery stores isn't really food, but some chemically enhanced food-like substance (or as they call it in Skinny B**ch, a "sh*tstorm of chemicals"). Pollan also talks about trying to buy locally produced food, about how we got where we are now, and ideas for moving toward a better place--foodwise, environmentally, culturally.

Plus, Pollan is such a wonderful writer.

[Eden]

I think it is a myth that healthy food is more expensive than junk food too..... I will grant you that some neighborhoods have grocery stores that are woefully unstocked with healthy items (especially fresh produce), but tofu, beans and fresh vegetables are much less expensive per serving than prepackaged meals and meats. Even in the poorest of grocery stores I'm betting you can still find 90 cent cans of cooked beans and dried ones for even less. When you get vegetables you don't have to get fancy ones - things like cabbage, carrots and squash - cheap, cheap, cheap - or go frozen. I think that some things don't taste that great after being frozen, but its better than nothing, and usually quite inexpensive as well. Around here a lot of places have a neighborhood produce stand still too. When I worked up on Beacon Hill I used to be able to go in there and buy a weeks worth of produce for less than $10...

I think that education/taste in food is a much bigger barrier. Lots of people never learn to cook and lots of people never learn to enjoy foods that are not mainstream junk foods... they would probably refuse to even taste a really nice lentil curry, they would think it takes way to long to cook, etc.

[RoadRaven]

I think that education/taste in food is a much bigger barrier. Lots of people never learn to cook and lots of people never learn to enjoy foods that are not mainstream junk foods... they would probably refuse to even taste a really nice lentil curry, they would think it takes way to long to cook, etc.

I sooooooo agree with you Eden. We have made a deliberate effort to not only model cooking to our children, but to also show them how to use up left overs, to grow some of our food, and to shop wisely, and to "make" them prepare meals for a family as well as for themselves.
Hopefully, as sustainability issues become more important to individuals, wise food selection and preparation will become more of an everyday consideration.

[Jolt]

You all simply must read Michael Pollan's latest: In Defense of Food. He talks about these very issues and offers some practical advice that sounds very much like what Oakleaf said. His basic premise is this: "Eat food. Not too much. Mostly plants."


That is definitely on my list of books I'd like to read this summer! I looked for it in the library the other day but somebody else had it checked out.

[K8sgotgame]

I have a hell of a time getting good fruit and veggies at a good price here in southern CT. I live in a low income area and the store shelves are literally stocked with things called, "grape drink" and the lot. Fruits and veggies are woefully expensive here and I don't have room for a garden :( Fortunately I'm moving :D

Does anyone else get sick from sugar substitutes like Equal, Spenda, etc? They give me a horrible stomach ache. I can only eat regular sugar.

One of the reasons female runners are very prone to injuries is in part that a lack of fat in the diet along with intense running lowers your body fat %. Once it gets too low you can stop menstruating and that in combination with an inadequate diet makes healing less efficient. I work a lot with college athletes and spend a lot of time trying to educate them on proper diet for their activity level. It's pulling teeth though.. everyone wants to be skinny as a twig.