fat

Cellulite is no fun

I just learned a new fact.

There is so much going on in digestion that it is literally blowing my mind. I KNEW having proper digestion was important, but I had no idea HOW big a deal it really really is. Soo many little pieces that can go sideways. 

My first post was about the importance of chewing.

My second post was about the importance of stomach acid. 

This post is mini-post on cellulite. 

What I just learned is that cellulite formation is a symptom of poorly digested fat. When your body is not digesting properly the signals are not working properly. Which means that you don't produce the proper enzymes you need and the gallbladder isn't triggered to release the appropriate amount of bile.

And you NEED bile to fully break down fat.

When this does not occur fat can build up in the lymph system which is where it appears as cellulite on the body. Ah-mazing.

When we start getting digestion back on track the lymph can CLEAR UP and reduce the appearance of cellulite on the body. 

Butter.

Butter on all the things.

I have been reading a lot about butter.

Pop quiz:

  1. Do you use butter?
  2. When I say BUTTER what do you think?
  3. If you do use butter, how do you use it? How often?

I am going to sip some coffee while I let you think about that...

...some delicious butter coffee nom nom nom omm.

(Have you heard of butter coffee aka bulletproof coffee? Curious? Go check it out here.)

Kerrygold Butter is an excellent choice.

Kerrygold Butter is an excellent choice.

Okay, lets go back to our butter contemplation.

As you can probably tell from above, I am a fan of butter. More correctly I am a fan of butter from happy cows aka grass fed cows living off the land like they were meant to do. Fortunately for us this type of butter is pretty easy - and affordable - to come by these days.

 As you might know I grew up in the Midwest on a diet of everything low-fat and that included my buttery spread. My family was a big-time fan of margarine (what's up Country Crock in the huge tub!). I didn't even really get exposed to butter until later in life, I remember being a teenager and having toast at a friend's house - they put butter on the toast and I was like WHAT IS THIS MAGICAL SPREAD?! I had no idea how magical it truly was -

Butter is good for us for so many reasons, here are just a few: 

  1. It rocks in providing us with fat-soluble vitamins (most notably A, E, and K2). Vitamins are needed to keep our bodies functioning and the problem with a lot of our food is that it lacks proper nutrients. We are a society of good enough rather than how do I optimize the eff out of everything which vitamins help us to do. 
  2. You NEED fat to absorb vitamins. Vitamins A,D,E, and K are ALL fat-soluble vitamins, which means you need fat to be able to process them effectively. Otherwise they are un-usable by the body (lame).
  3. Butter vs. Margarine. Butter actually lowers our risk for Cardiovascular Heart Disease in comparison to margarine which seems to raise our risk. When I learned this I was like WHAT how are they able to call margarine "heart healthy"??! How?! You can check out more at PubMed here.
  4. Butter is a great source of CLA (Conjugated Linoleic Acid) which has been linked in various studies show it to support better body composition/metabolism and is even sold as a weight loss supplement.
  5. Lastly, butter is amazing for the brain. It helps with clearing brain fog, it helps in thinking, it helps in satiating your body. 

Anecdotally, I can tell you that upping my butter intake has only helped me improve my health and I have not noticed any negative side-effects. Send me a note to ask me more if you desire.

As with everything, people are people and some people need more fat, others need less. Butter is a really interesting and tasty tool in a your toolkit and if you haven't thought about it, or played with how you consume it - I recommend giving it a whirl.

BUT WHAT DO I EAT?!

ANNETTE! WHAT IS PROTEIN AND FAT?!

Ok...

So I don't really get that question, most of you do in fact know what protein and fat is, but have trouble with quality or variety.

Yesterday I did a post on THE MOST IMPORTANT MEAL OF THE DAY aka BREAKFAST. It might have been the most important thing you have ever read (life changing, tear inducing), but I did get some questions. Questions like, but what do I eat? What else besides eggs? What is portable? What is fast?  

I am here for you. 

Let's look at some OPTIONS:

EGGS! IN HAM! I WANT IT NOOOW!

EGGS! IN HAM! I WANT IT NOOOW!

  1. Eat leftovers. Did you have meat and veg last night? Make it a morning snack! Nom nom. Okay, I know some of you HATE night food for breakfast times (and personally I will never understand this), but if this is you read on.
  2. The classic, EGGS. Hard boiled, soft boiled, over easy, omelet style, egg muffins, egg cups, DUCK eggs, fried eggs... whoa. Hello versatile food! Eggs are great, especially eggs from happy chickens/ducks. They are packed with choline which is an awesome nutrient for your body and why you gotta eat the yolk - that is where the NUTRIENTS lie! 
  3. BACON!! Make sure it is high quality bacon and mayyyybe not the best everyday item, but it SURE is on the roster. Get it.
  4. This turkeyloaf thing. I love this one, I make it a bit smaller and use my own spices, but putting this together on a Sunday will last you a number of days. 
  5. Steak (and eggs or kale). Is this considered a nighttime food? I love me some steak for breakfast, you'll be amazed at how long you have energy and are sated. 
  6. Sausage! Again, high quality meat, but yeah sausage is an excellent choice. 
  7. Moar turkey! This actually looks amazing -

Remember to chew your food, friends, this is where digestion magic begins!

Oh... and add butter or ghee or coconut oil for flavor and a fat boost. Make sure it is high quality -especially the butter, you need to have butter from happy cows to get the benefit. "Happy" means grassfed and finished cows. 

Breakfast OMM NOM NOM!!

"The most important meal of the day... not to screw up. "

These are the words of Dr. Cate Shanahan who was the awesome doc to completely revolutionize the Lakers' diet. Which is a pretty great story. There are people in this world that can eat ANYTHING and still perform better than most people, but(!) are they performing at their best potential? I will leave you with that thought and refocus on the bfast times.

BREAKFAST.

Nom. Nom. Blood sugar crasshhhhhhing!

Nom. Nom. Blood sugar crasshhhhhhing!

Dude. You guys. This is important. This flavors your WHOLE day. This starts the decision making process of making nutritious choices that come easily or not so nutritious choices that seem to be made for us.

THEY BROUGHT IN TOP POT DOUGHNUTS! WHAT WAS I SUPPOSED TO DOO?

Solid question. 

Answer: Don't. Eat. 'Em. 

I know! It is rough, like super duper rough, but the only way to form the habit of NOT is by NOT. Now, I want to remind you we are JUST tackling breakfast right now. Just breakfast.

(I am not going to touch on the pizza that comes in later in the day... yet.)

Now. I want to be clear EVERYONE is an individual and there is no everyone must do! That said, there are some general principles that tend to deliver benefit consistently.

So, what are you saying Annette?

1) Eat Breakfast - it doesn't need to be huge, but if you are experiencing lower energy, more cravings, and lack of willpower in your day... eat breakfast.

Men - you have more leeway here, you lucky guys can often operate from a fasted state and do okay.

Women - eh, most of you perform better with a bit of protein in the morning. Truth.

2) Eat Protein and Fat. Only. No fruit, no grain, no fruit juice, no juice, no smoothie, no yogurt, no granola, I'd personally avoid nuts too!

Okay, okay you can have veggies too if you'd like them - just nothing that is sugar dense. 

Choose high quality protein (e.g. grassfed and finished) and high quality fat (coconut oil, butter, MCT, ghee, etc). 

Try it out, see how you feel. I am not saying your plain greek yogurt is bad or that your super organic natural nutty granola is terrible, I am saying I have seen HUGE benefit when people switch it up and start with protein and fat.

So, I recommend you test it. Try it for ten days! Note how you feel, see if you like it.

If not, DO AS YOU PLEASE!

If so... well, you're now informed and DO AS YOU PLEASE!

It really is all about you. 

If you want more info, have questions, or just want to chat hit the button below and be whisked away to my coaching area where you can also send me a rad message.



Gluten Free

If the box says "gluten-free" it must be good!

Right?

I mean, right?

Well no.

What I truly, TRULY, believe in - is REAL food. The jury is out on whether or not "gluten intolerance" is a thing, it might not be the gluten after all! But what IS true is that refined carbs tend to be fairly terrible for most people. (Celiac is legit, no questions there.)

And the items you see in the store that are marked "gluten-free" are REFINED CARBS TO THE MAX!

It is kind of like Snackwells.

Remember Snackwells? NO FAT! Must be good! I'll just eat twenty. 

All that sugar! All that processed food! You blood sugar sky rockets and you aren't getting anything your body can use by way of nutrition.

Your body needs nutrients to do all the crazy and amazing stuff you do every day! Your BRAIN needs fat to operate. You need real food to operate properly and essentially kick ass at life.

 

Food for the BRAIN

I remember one of my first jobs in Seattle -

I worked at a Tully's slinging coffee to the masses. One of my regulars was a Personal Trainer. She would always order an 8 oz Americano and we'd chat while I pushed buttons and pulled shots. The Atkin's Diet was back on the scene and we'd gotten to talking about the low-carb approach. I didn't know much about the diet, but scoffed at it on principle. I remember her saying, "Your brain needs carbs!" Yeah carbs! I agreed sticking staunchly to my eye-rolly disdain of anything low-carb. 

I had a lot of fervor regarding something that I knew little about. I should also mention that while my mind was screaming Atkin's = UNHEALTHY I had probably eaten half a bear claw and many many ounces of coffee and soy milk (because, you know, soy is healthy) and white chocolate flavor (because, you know, white chocolate flavor is... white chocolate). Point being - what leg was I standing on to judge anything? Answer: None. 

It is easy to get swept up in what is "healthy" vs. "not healthy". It is super easy to debate these viewpoints passionately with other people that will also debate them passionately, but what have you actually tried?

That is where everything gets interesting. 

In my last post I talked about what comes first the belief or the shifting of behavior. The answer for me was both.

I had to get to the point where I could begin to consider that carbs were not as necessary as I thought. Where I could look at Atkin's and other methodologies on the market objectively and where I could begin to experiment and try out different ideas, different plans, different thoughts and see what fit me.

That point came from me beginning to question everything. 

I had always been raised that LOW-FAT was the way. Carbs shmarbs HOW MANY GRAMS OF FAT DOES THAT HAVE? I didn't care how many chemicals a thing contained as long as those chemicals magically rendered the thing I was consuming fat free. And you know what? I was always hungry. See: here

And this threw the whole system out of whack. 

So... IF LOW-FAT was "the way" - then why wasn't I seeing success? 

I had a lot to learn, eventually I found out eating carbs causes you to crave more carbs. EATING FAT is actually what is needed for brain function. So I started to eat fat. And I started to eat protein.

And I started to get results.