Health Notes #28
What is TOO Much Fat?
Are you a faithful label reader? Take time to read the labels on the foods
you are about to eat or buy. See how many grams of fat each food has and add it
up for the day. You'll be amazed at how quickly the grams of fat add up.
Oils, derived from vegetables, are usually unsaturated fats and are liquid at
room temperature. Animal fats are saturated fats and are solid at room
temperature.
Fats are one of the biggest killers of the American people and contribute to
many fatal diseases.
Yes, we do need some fat in our body, but most foods contain fat. Its the
excessive amounts were consuming in the refined foods that can add up so fast
and be harmful.
It has been tested and proven that we need only 10-20% of our total calories
in fats, and the less the better.
As an extension of what we were writing about the last two weeks on fiber,
lets see the interesting effect of fat on the digestive system and the colon.
Saturated fat in the diet can delay the emptying time of the stomach by 2-3
hours, sometimes more, depending on how much free fat was consumed. The stomach
works twice as hard getting rid of the fat and tires easier.
The small intestine further breaks down the fats through the bile in the gall
bladder, which wears out quicker with the large amount of fats. Gallstones also
become a real problem from the excessive fats.
As the fats move through the digestive tract, they tend to stick to the walls
of the intestines, preventing smooth movement of digested foods. It also blocks
the vital nutrients and oxygen from getting through the walls and into the
bloodstream.
Food tends to pack in the colon, increasing the bacteria, and the process of
colon cancer begins.
To get rid of these extra fats already accumulated in your system start
eating more and more raw and natural fiber containing foods. Your body can
rejuvenate.
Our taste buds can change. Our minds can become clearer. I am so thankful
that we are indeed fearfully and wonderfully made.
- 1/2 c. chopped olives
- 3 c. stewed tomatoes
- 3/4 tsp. cumin
- 1 small onion, chopped
- 1/2 tsp. garlic pwd.
- 2 c. pinto beans, drained
- 1-1/2 c. whole corn
- 2/3 c. cornmeal
- 3/4 tsp. oregano
- 1-1/2 tsp. salt
- 1/2 green pepper
Saute onion slightly. Add rest of ingredients and cornmeal last. Cook on low
10 minutes. Bake at 325o F for 30-40 minutes. Watch so that it
doesn't dry out.
- 4 c. grated carrots
- 4 c. cooked rice (unsalted)
- 1 c. bread crumbs
- 2 T. peanut butter
- 1/2 c. water
- 1/2 c. onion, chopped
- 2 tsp. salt
Mix well. Put into a sprayed casserole. Bake 350o F for 30-40
minutes.
- 1/3-1/2 c. orange juice
- 1/3 c. date butter*
- 1 c. whole wheat flour
- 2 c. coarsely chopped walnuts
- 2 T. vegetable oil
- 1/2 tsp. salt
- 1 tsp. vanilla
- 2 c. chopped dates
Mix ingredients together in bowl. Spoon into sprayed loaf pan (8-1/2 X 4-1/2
X 2-1/2) or bundt pan. Bake at 300o F for 50-60 minutes. Cool before
removing from pan. Scrumptious topped with lemon
sauce.
Simmer 1 c. pitted dates and 3/4 c. orange or pineapple juice until dates are
soft. Let sit for 5 minutes. Blend in blender.
Delicious also on toast, muffins, or waffles with or without nut butter.
- 4 c. cooked millet, unsalted
- 1 c. bread crumbs
- 4 t. onion pwd.
- 1 t. oregano
- 1 t. salt
- 2 T. chicken style seasoning
- 2 c. pecans ground or chopped
- 1 c. ground sunflower seeds
Mix all ingredients well. Make into balls or patties. Serve with spaghetti,
sweet and sour (notes #21,
leaving out tofu) or with your favorite gravy. We like them as a finger food
also.
  
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