Full transcript
0:00as far as fats go fats are concentrated
0:02energy source
0:04we have good fats and we have bad fats
0:07so you have your saturated fats versus
0:09your unsaturated fats and your trans fat
0:12Now understand with fats each gram is
0:14going to give nine calories of energy
0:19and we actually do want the good healthy
0:22fats they are essential to growth and
0:24our metabolism and saturated fat is
0:27going to braise your LDL so it's going
0:30to raise the bad side of the cholesterol
0:32usually found in Palm and coconut oil
0:35meat products and it's typically solid
0:39so think lard solid at room temperature
0:44unsaturated fat a lot better for us it's
0:47in the liquid form at room temperature
0:49and olive oil canola oil peanut oil
0:53falls under that category
0:56as well as trans fat now trans fat Falls
0:59in with the saturated fats this is going
1:01to raise that LDL it's recommended that
1:04we have zero consumption of trans fat
1:07because trans fat is used to preserve
1:10processed foods in the fats we've got
1:13different types so you have your LDL and
1:15your HDL is what you heard me mention
1:17earlier and LDL stands for low density
1:21so this is going to be the bad
1:23cholesterol this isn't cholesterol
1:24though unfortunately will find its way
1:26to Our arteries make it their new home
1:28and it causes build up with that buildup
1:31it's going to create a constriction
1:34within the arteries that constriction in
1:36the arteries makes the heart have to
1:38overcompensate heart's going to have to
1:40work harder to be able to accommodate
1:42that blood volume
1:43whereas we have the choice of the LDL
1:46and the HDL we want to choose the HDL
1:48which is high density and this is the
1:51good cholesterol
1:54so it is an integral part of cell
1:57membranes
1:58it does aid in digestion and it provides
2:02the structural basis of steroid hormones
2:05as well as your vitamin D production
2:08so fats are essential to health we just
2:10want to make sure that we stay more on
2:12the lines of the healthy fats and avoid
2:14the bad fats at all costs also important
2:17in our nutrients would be fiber
2:20notice with fiber each gram provides 1.2
2:24to 2.5 calories
2:27and typically with fiber it's very
2:30difficult for humans to digest
2:33what happens is over time it slows the
2:36time that food takes to pass through the
2:38stomach so of course that's going to
2:40give more of that full feeling it adds
2:42bulk to stool
2:44it does absorb some waste
2:47lowers cholesterol levels and it slows
2:50glucose absorption that's definitely a
2:52plus in having proper fiber in your diet
2:55now same thing if you've got too little
2:57or too much you're going to have your
2:59effects there so with too little fiber
3:01it's going to increase cancer risk
3:03increase blood glucose levels
3:06and it can cause constipation
3:09too much fiber interferes with mineral
3:12absorption can cause bloating and now
3:15you're looking at diarrhea versus
3:17constipation for too little fiber
3:20it does have benefits it helps prevent
3:23hemorrhoids IBS or irritable bowel
3:26syndrome diverticulosis
3:29as well as hemorrhoids no need to strain
3:32uh when using the restroom because
3:34you've got the fiber to assist with the
3:37passage of waste fiber comes in two
3:39forms you've got your soluble fiber and
3:41your insoluble fiber soluble fiber
3:44dissolves in water so some of those
3:47Foods would include chia seeds pears
3:50blueberries apples bananas nuts
3:53whereas insoluble does not dissolve in
3:57water so this is your your brown rice
4:00your leafy greens pears with skin and
4:03apples
4:05and your whole wheat products