Stop Fat Shaming!

By Live Healthy Africa

In recent weeks there have been countless reports in the US and locally of people and the media describing the overweight and obese as ‘pigs’, ‘ugly’ and other abusive words. This is simply appalling and totally unfair. Not everyone is fat because they sit down all day and eat. Not everyone who is skinny is healthy!

Such bullying and vitriol aimed at people struggling with their weight is counterproductive and cannot lead to any good. Research already shows that fat shaming can lead to more weight gain since it makes people have low self esteem which makes them binge even more and exercise less.

 As a society we need to be supportive of our friends and family in their pursuit for healthy living. At the end of the day confidence is more beautiful that an eight inch waist! 

Go easy on the Sugar

By Live Healthy Africa Reporter

Fat has always been viewed a evil and the cause of heart diseases, but in recent years the focused has shifted to sugar and its contribution to obesity especially in developed economies.  

Earlier this year reports emerged with headlines screaming “Sugar is the new tobacco”. This was partly because of a report by the organization Action on Sugar which warned that Sugar is  “a major cause of obesity”, and contributor to the increasing cases of  “type 2 diabetes, metabolic syndrome and fatty liver”.

We eat sugar not only as an addition to our tea or coffee but also in things like soda, juices, bread, in fruits like bananas and pineapples and  vegetables like carrots. Nutritionist are particularly concerned about sugar added in food flavuors, bread, juices, cakes, cookies and soda. The sugars found in fruits and vegetables are by and large deemed healthy.

 Sugar can be white, raw or brown sugar, honey or corn syrup. Too much of it can lead to health problems including obesity, diabetes and tooth decay.Nutritionists’ advice that people should eat refined sugars, such as those found those in cakes and soft drinks, in moderation.  The recommended amount is about 10 per cent of the total energy intake per day. Easy ways to adhere to this recommended amount is by for instance reducing your consumption of Sweetened drinks like soda and juices, chocolate, biscuits and cakes.

Healthy habits worth adopting include drinking water instead of sodas, and snacking of fruits and vegetables instead of chocolates and ice cream.

Fat is NOT evil

By Live Healthy Reporter

There has always been a perception that eating foods containing fat would lead directly to obesity and heart disease. This could not be further from the truth.

Fat is an essential nutrient and our bodies requires it for key functions, such as absorbing the fat-soluble vitamins A, D, E and K. It is also an important energy source and is important for keeping our skins and hair healthy. You will always hear of statements as ‘bad fat’ and ‘good fat’. Here is more information about this categorization.

Good fats

 Monounsaturated fatty acids
 These are fats found in plant foods like nuts, avocados, olive oil and canola oil, and in poultry. They are good fats because they lower cholesterol levels and therefore reduce the risk of getting heart diseases as well as reduce high blood pressure.

Polyunsaturated fatty acids (PUFAs)
 These are fats found in fatty fish such as salmon and soybean oils. They are good in improving cholesterol levels and reducing heart disease risks. 

Saturated fat
  These are fats found in meat and dairy products such as cheese, butter and milk. We are advised to eat these foods in moderation to avoid raising our cholesterol levels and being at risk of developing heart attacks and stroke. 

Bad fats

Trans fat
 These are fats we should really limit if we can’t cut them out altogether. They are found in some fried foods and packaged snacks like crackers and desserts.

Say Yes To Carbs

By Live Healthy Africa Reporter

A lot of weight loss diets and strategies have been promoting the notion that if you eat fewer carbohydrates you will lose weight faster. The low-carb and no-carb diets have actually proved to be popular with many people. However, when they return to eating carbohydrates most people find that the kilos pile up again, and fast. The greater danger is that in fact most people trying to eliminate or restrict carbohydrates stop eating even the good carbohydrates found in fruit, vegetables and whole grains. This is only detrimental to long-term weight loss and overall good health.

 Here are five reasons to eat carbs and a few ideas on what carbs to load up on!

For Energy

One big reason why you should eat carbohydrates is because they are a major source of energy. The body converts most carbohydrates into glucose which is then used to fuel  basic activities like breathing and complex ones like the brain and muscles.  

To curb diseases
Carbohydrates found in vegetables, potatoes, wholegrain and other starchy foods are a good source of fibre which promotes good bowel health, reduces the risk of constipation, and reduce cholesterol levels.  

It can prevent weight gain

Another bonus for eating carbohydrates, that have lots of fibre, is it reduces one’s likelihood of eating a lot of food because it keeps you fuller for longer. This was found to be the case by a team of researchers at Brigham Young University in the US who observed the eating habits of middle-aged women for nearly two years.  The researchers found that women who increased their fiber intake generally lost weight. All in all, aim for a balanced diet!