Fat is one of our macronutrients (along with protein and carbohydrates), and it is an essential part of our intake. It has many functions within the body, including organ protection, providing fuel, coating nerve cells, making up organs (our brains are roughly 60% fat), making up cells (lipid bilayer), nutrient and phytochemical absorption, skin/hair/nail health, and hormone balance.
As with anything diet related, the first step is to evaluate the source of your food. Are you eating mostly real, whole foods from nature, or processed, refined foods from the grocery store shelf.
Good sources of fat are going to come from those whole food options.
Tips
Continue to eat real, whole foods, and follow a system (such as the healthy plate) to guide you to a balanced intake.
Include good fats, such as from olives and olive oil, avocados, nuts and seeds, fatty fish, coconut oil, eggs, dairy, minimally processed meat, and even butter (especially if it’s grass fed and organic). Remember that, although we shouldn’t fear fat from animals, we should still get plenty of it from antioxidant-rich plant-based foods. Balance is important.
Avoid the following: fast food, fried foods, heavily processed meats, processed/packaged foods – like TV dinners and box meals – refined sugars and sweets (including sugar from fluids); highly processed vegetables oils, such as soy, corn, safflower, as well as Crisco and other hydrogenated oils.
The fat sources we choose, as well as the overall quality of our diet and lifestyle, will make a huge difference on whether that fat will be helpful or harmful.
Eat well!
Source: Sieger Giroux MS, RD, LDN is a registered dietitian at the Marion VA. In this episode of Fresh Focus, MOVE! Dietitian Sieger Giroux provides insight on saturated and unsaturated fats and how listeners can incorporate those into the healthy plate method.
Financial security is a goal for us all, but with wealth comes complexity. An increase in wealth not only typically causes an increase in annual income taxes, but it may also beget estate and gift taxes. Current federal law allows each citizen to transfer a certain amount of assets free of federal estate and gift taxes, named the” applicable exclusion amount.
In 2020, every citizen may, at death, transfer assets valued in the aggregate of $11.58 million ($23.16 million for married couples), free from federal estate tax. For gifts made during one’s lifetime, the applicable exclusion amount is the same. Therefore, every person is allowed to transfer a total of $11.58 million during their life or at death, without any federal estate and gift tax. (This does not include the annual gift exclusion, which applies as long as each annual gift to each recipient is less than $15,000.)
Therefore, generally, only estates worth more than these amounts at the time of death will be subject to federal estate taxes. But this wasn’t always so. From 2001 to 2009, the applicable exclusion rose steadily, from $675,000 to $3.5 million. 2010 was a unique year, in that there was no estate tax, but it was brought back in 2011 and then made permanent (unless there is further legislation) by the American Tax Relief Act of 2012 at an exclusion amount of $5 million, indexed for inflation. The Tax Cuts and Jobs Act passed in December of 2017 doubled the exclusion amount to $10 million, indexed for inflation ($11.58 million for 2020). However, the new exclusion amount is temporary and is scheduled to revert back to the previous exclusion levels in 2026.
Outdated estate documents may include planning that was appropriate for estates at much lower exemption values. Many documents have formulas that force a trust to be funded up to this applicable exclusion amount, which may now be too large or unnecessary altogether, given an individual’s or family’s asset level.
Take the time to review the formulas in your estate documents with your attorney and tax professional to determine whether the planning you have in place is still appropriate.
Beetroot’s history dates back to around 300 B.C., when Greek doctors began using the leaves to bind and dress wounds, believing the leaves were a source of healing. Then Hippocrates in the 4th century discovered it was the root itself that was the source of beneficial nutrients.
Beetroot is one of the more clinically researched foods. More than 2,500 studies have been done, showing beetroot to have high levels of dietary nitrates, which go through a chemical exchange in our bodies – the NO (Nitrate-nitrite-nitric oxide) pathway.
Healthiest foods
Beetroot is one of the healthiest foods you can eat. They’re a powerhouse of nutrients, packed with tons of vitamins and minerals that have been proven to provide a wealth of benefits for overall health and well-being.
One cup of cooked beet roots has 75 calories, 17 grams of carbs, 3 grams of protein, 3 grams of fiber and meets more than 10 percent of the daily value for potassium, magnesium and vitamin C.
Betaine compounds
Beets are also rich in betalains, a class of potent antioxidants and anti-inflammatories that battle free radical- and inflammation-related chronic diseases like heart disease, obesity, and possibly cancer. Speaking of cancer, research suggests that betacyanin, the pigment that gives beets its pretty purple hue may help protect against common carcinogens; it has also shown promise against laboratory-grown breast cancer cells and is currently being investigated as a cancer-fighter.
This nutrient can help to protect cells, protein and enzymes from inflammation and environmental stress. While inflammation is helpful for the body, too much can be destructive, leading to cellular damage in the brain that can contribute to the development of neurological diseases. Beets also contain a high amount of antioxidants that protect your body – including your brain – from damage caused by free radicals.
Research shows that betaine, an amino acid found in beets, can help prevent and reduce the accumulation of fat in the liver. And, betaine improves growth and the efficiency of food utilization and reduces body fat. Animal studies show that rats given beet juice have higher levels of detoxifying enzymes in their bloodstream. Research on people with diabetes shows that betaine improves liver function, slightly decreases cholesterol, and reduces liver size.
Nitrates
Beetroot is a rich source of nitrates, which your body uses to create energy. When you ingest nitrates, your body turns it into nitric oxide, a molecule that improves the dilation of your blood vessels and helps to promote better blood flow. That means better circulation, and possibly lower blood pressure. A very small study from 2012 found that 13 men who drank just one glass of beet juice temporarily lowered their systolic blood pressure by an average of 4 to 5 points.
These compounds in beets can help to widen your blood vessels, which makes it easier for your muscles to absorb vital nutrients. As a result, your muscles will repair themselves more quickly, which leads to increased growth.
Additionally, the nitric oxide found in beets can help to enhance the development of the cells that surround the muscles and rebuild tissue. Additionally, nitric acid is a neurotransmitter that plays a role in triggering neurons, thereby activating your brain and making you feel more alert. Beets have also been found to enhance mental clarity and improve focus; two things that can help to increase your energy levels and make you feel more awake.
High nitrate veggies promote the formation of nitric oxide (NO) which is a powerful vasodilator. As a result, arteries will dilate to their fullest. Favorite 6 ‘greens’ are KALE, SPINACH, SWISS CHARD, ARUGULA, BEET GREENS, BEETS (yes, beets!)
Improve your stamina
Research has suggested that nitrates boost endurance performance. In one study, cyclists who drank beet juice could pedal hard 15% longer in a time trial to exhaustion. It takes about three to five beets (depending on their size, which varies widely) to get a performance boost, says study author Andy Jones, PhD, dean of research in the College of Life and Environmental Sciences, University of Exeter. “Peak nitrate levels occur two to three hours after you eat or drink them,” he says.
Soluble fiber
Beets are a good source of soluble fiber. Fiber is good for you because they fuel your body, giving you the energy that is needed to perform virtually all functions. Fiber also aids in healthy digestion, which means that eating these veggies can help you maintain your weight.
By eating beets, you reduce the amount of time it takes for you to recover from some ailments, such as a cold, the flu, or a stomach virus. Beets could also help your body fight against more severe illnesses, such as cancer and heart disease. If you want to give your immune system a boost, look into eating more beets.
Beets can lower your blood sugar is because of the high amount of soluble fiber they contain. Research has found that soluble fiber can reduce blood glucose levels because it slows digestion, and slower digestion means slower absorption of glucose.
Healthy Heart for Life…even little steps may make a big difference.
To improve your heart health, you do not have to make big changes to have an effect on your heart health. Even small, basic healthy heart habits can have significant effects.
One of the biggest ways to reduce heart disease risk happens when you go from living a sedentary lifestyle to being active for as little as one hour a week. As you age, your body slows down in burning calories (metabolism). If you decrease activities as you age, but continue to eat the same as usual, you’ll gain weight. To maintain a healthy weight and heart, stay active and eat healthy.
To maintain a healthy weight and heart:
Include 30 minutes of physical activity in your daily routine. Regular moderate physical activity can help you maintain a healthy weight and heart.
Eat a healthy diet. Choose vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish.
Limit sugar, refined carbohydrates, processed and fried foods, alcohol and foods high in sodium and saturated fat.
Watch your portion sizes. To cut calories, keep an eye on your portion sizes.
Walking
Walking is a great way to exercise and is suitable for people of all ages and fitness levels. And, it can be done almost anywhere.
The American Heart Association encourages Americans to do regular physical activity as it’s an important part of improving your heart health. Walking regularly is a great option and has many health benefits beyond your heart.
Walking has been proven to:
Help manage weight, blood pressure and cholesterol
Reduce your risk of developing some cancers
Maintain your bone density, reducing your risk of osteoporosis and fractures
Improve balance and coordination, reducing your risk of falls and injuries.
Top tips for walking
Start slowly and don’t push yourself too hard. Start with walking 5-10 minutes a day and build up slowly to 30 minutes over several weeks.
Begin with easy walking on ground that is flat. Walk at a comfortable pace. You should be able to talk without feeling short of breath. If you don’t feel well enough to walk one day, let your body rest. It is ok to miss walking that day.
Begin with a goal, such as walking to the local shop or around the block. As you start to feel better and fitter, increase the intensity so you start to ‘puff’ a little.
Remember to warm up and cool down for the first and last 5 minutes of your session.
Warming up is important to stop you from getting injured. Cooling down reduces your heart rate slowly.
HIIT, orhigh-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.
“A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing your body to ask for more oxygen during recovery,” says Eric Salvador, NASM, NSCA, head instructor at The Fhitting Room in New York City. “This afterburn effect is referred to as excess post-exercise oxygen consumption (EPOC) and is the reason why intense exercise will help burn more fat and calories than regular aerobic and steady-state workouts.”
Lifting weights and resistance training
Lifting weights and resistance training improves your muscle mass and strength. Always speak to your doctor before starting any muscle strengthening exercises.
You can improve your strength at home by lifting light weights.
You can also lift your body weight by doing exercises such as lunges, squats or pushups.
Start slowly and build up gradually.
Start with 10 repetitions of a light weight that you can lift easily. You can increase this gradually over time until you reach 20 repetitions.
You should breathe normally when lifting weights or doing other lifting activities. Never hold your breath when you’re lifting weights, even light ones. The strain of lifting weights can raise your blood pressure.
Mayo Clinic has developed a Healthy Heart Plan based on “Eat 5, Move 10, Sleep 8”. Here’s a summary of the Mayo Clinic’s Healthy Heart Plan’s:
Eat 5. Eat five servings of fruits and vegetables a day to boost your heart health. Make a conscious effort to include fruits and vegetables in your daily meals. Focus on getting five or more servings of fruits and vegetables a day.
Move 10. Add at least 10 minutes of moderately intense physical activity to what you do every day. Although it is recommended to include physical activity for 30 minutes or more a day, 10 minutes of exercise daily makes a difference.
For example, studies have found just 60 to 90 minutes a week of physical activity can reduce your heart disease risk by up to 50 percent. That’s a big benefit from a pretty small commitment. It doesn’t have to be elaborate — take the stairs, take a walk, just get moving. As you become more active, you can increase your total amount of activity each day.
Sleep 8. Quality sleep is good for your heart. It can be a challenge to make time for good sleep, but it’s important. Try to get eight hours of good, quality sleep each night. Each person’s sleep needs vary slightly, but eight is a good number to shoot for.
It is essential to get started with healthy heart habits and keep at it.
Good Choices Today for a Healthier Retirement Tomorrow
Lifestyle choices you make today can lead to a healthier future and retirement. Eating a healthy diet of whole grains, high fiber and lean sources of protein, and exercising at least 30 minutes daily can help control or delay age-related health problems associated with aging, like high blood pressure, obesity, heart disease and diabetes.
It is important to develop habits of healthy eating and regular exercising; and, it is important also to set short- and long-term goals to achieve and maintain a healthy diet and exercise routine.
Make these five tips a habit and priority every day:
Try to be physically active for at least 30 minutes on most or all days of the week.
Eat plenty of fruits and vegetables.
Choose foods that are low in added sugars, saturated fats, and sodium. Avoid or restrict foods that are fried, processed and consist of refined carbohydrates.
Pick whole grains and lean sources of protein and dairy products.
Practice all five types of exercise—aerobic, endurance, strength, balance, and flexibility.
