HEALTH AT EVERY SIZE
Health at Every Size - these are the buzz words around the internet these days. Are you healthy? Do you want to be healthier?
What is health? The World Health Organization defined health in its broader sense in 1946 as "a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity". Being healthier doesn't mean losing weight. To you it might mean:
- eating better (such as reducing processed foods)
- exercising/moving more
- stopping smoking
- working on that depression
We would like to introduce you to a blog series on Intuitive Eating. This blog is written by Danielle Lithwick M.A., founder of Move Out Of Madness. With over a decade of combined education and experience in nutrition, yoga, psychology, addiction counselling, mindfulness, and personal training, she believes that how we move and how we eat should nourish not only our bodies but also our minds. Her mission is to teach people how to take the simpler and saner approach to exercise and eating using a personalized, skills-based, and compassionate approach to change. Her coaching services are rooted in non-diet and weight-neutral approaches to health and in the values of education, empowerment and enjoyment. She lives in Ottawa, ON Canada.
We urge you to read the first five of a series of blogs at these links:
- Principle #1: Reject The Diet Mentality
- Principle #2: Honor Your Hunger
- Principle #3: Make Peace With Food
- Principle #4: Challenge The Food Police
- Principle #5: Feel Your Fullness
- Principle #6: Discover The Satisfaction Factor
- Principle #7: Cope With Your Emotions Without Using Food
- Principle #8: Respect Your Body
- Principle #9: Exercise - Feel The Difference
- Principle #10: Honor Your Health With Gentle Nutrition
We'll post links to the following blogs in our next issue.
We are very happy to announce that we have a Registered Dietician on staff who will be writing our Health At Every Size series as well as answering a reader's question each month. You can read about Shari's philosophy and experience on our staff page. If you have a question for Shari, please email us at firstname.lastname@example.org.
Disclaimer: This advice is not intended to be a substitute for, nor does it replace, professional medical, health or nutritional advice.
Butter vs. Margarine: Which one is healthier?
That's the first thought that crossed my mind when I swapped butter for margarine. And told my family to do so as well.
But I was a young dietetics graduate, so I had to practice what I learned.
Long story short: I got back my common sense a few months later and went back to butter.
Butter is healthy. Margarine is NOT.
You see margarine is a villain masquerading as a healthy food. Keep reading to find out why.
1. Butter is a natural food. Margarine is processed.
In a nutshell, margarine is made from vegetable oils through 'hydrogenation', a process that involves adding hydrogen to the vegetable oil to make it into a solid or semi-solid spread.
The issue is that the hydrogenation process changes the structure of the oil (which is now a trans-fat) and makes the final product extremely toxic for our cell membranes. For instance, researchers have found that trans fats increase the risks of:
- Heart disease
- Insulin resistance - this would also worsen PCOS and diabetes
- Infertility since the body needs fats to produce sex hormones
- Cognitive issues and Alzheimer's
The margarine-making process also involves bleaching and deodorization. So, yes, whenever you're eating margarine, you're also getting a nasty dose of industrial solvents.
2. Margarine can increase risks of all-cause mortality.
While we do need some omega-6 in our diet, the current food supply is saturated with these fats since practically all industrial foods produced these days contain industrial oils such as canola or sunflower oil.
The problem with omega-6 is that it is pro-inflammatory. And when you eat a lot of it, you get loads of inflammation which can contribute to:
- Heart disease
- Unexplained weight gain
- Autoimmune diseases
3. Butter may protect against various health issues.
Please do not go and eat tubs of butter everyday - that would make you sick. Just like drinking too much water can cause cardiac arrest.
This being said, moderate butter consumption can be healthy for you since, unlike margarine, butter is rich in:
- Vitamin K2 which has been found to reduce risks of cancer, heart disease, and osteoporosis
- Short and medium chain fats which can make you less hungry and will have a higher fat burning effect
- Butyrate which protects the digestive system and can improve insulin resistance and heart health
Plus, butter is yummy. And healthy food is yummy. Once you let your taste buds rediscover natural tastes, you'll see what I mean.
Winner: Butter. Especially grass-fed butter.
Submitted by: Shari
Feel free to post about your own journey with Health At Every Size, any questions you may have or suggestions for future topics on our Facebook page or our Forums. Shari also has her own Facebook page .