What are “good” fats and why do we need them? (Part 3: Saturated Fats & Coconut Oil)

Saturated fats are solid at room temperature, but the saturation of hydrogen atoms is naturally occurring.  The consumption of saturated fats is generally considered a risk factor for cardiovascular disease, dyslipidemia, certain cancers and poor bone health.  Although most of the mainstream hold that saturated fats are a risk factor, some recent studies have produced conflicting results.  Foods with a high amount of saturated fat from animal fat include cheese, cream, butter, suet, lard, ghee and fatty meats.  Some vegetable products have high amounts of saturated fats such as coconut oil, cottonseed oil, palm kernel oil and chocolate.

Just as not all fats are created equal, many are proclaiming the same about saturated fats.  Coconut oil has become the star in this debate.  Coconut oil contain a large amount of lauric acid, which the body converts to monolaurin.  Monolaurin has antiviral, antibacterial and antiprotozoal properties.  It also has capric acid, which has some antimicrobial benefits that help ward off infections.  This oil contains a large amount of medium chain fatty acids (MCFAs).  MCFAs stimulate the body’s metabolism, helping you lose body fat.  They are easily digested, they put less strain on the digestive system, and are sent directly to the liver where they are converted into energy instead of being stored as fat.  Since it is sent to the liver, coconut oil does not produce an insulin spike in your bloodstream (no blood sugar spike).  This is fantastic news for diabetics.  The benefits seem to be endless from increasing thyroid activity, to improving your hair, skin and nails.

Saturated fats – unhealthy or healthy? While more studies are conducted on the risks and benefits of saturated fats the best advice is to keep consumption of saturated fats from animals to a minimum but also add coconut oil to your kitchen. Coconut has a higher smoke point than olive oil (doesn’t burn as easily), so this oil is recommended when cooking and frying.

What are “good” fats and why do we need them? (Part 2: Trans Fats)

Fat can be broken down into several categories: unsaturated, saturated and trans fats. There are monounsaturated fats and polyunsaturated (omega-3 and omega-6) fats.  Trans fat is the most recent fat being discussed, and you may have noticed this subcategory on American nutritional labels.  The medical and scientific communities agree that these fats should be avoided.

Trans fats are manipulated vegetable and seed oils.  The are constructed by an industrial process that adds hydrogen to the oil, causing it to be solid instead of liquid at room temperature.  They are THE WORST fats you can consume.  They cannot be broken down in the digestive system.  They raise LDL “bad” cholesterol and lower HDL “good” cholesterol.  In the United Kingdom, many companies have discontinued use, but it can still be found in some foods and fast food restaurants.  Yesterday, I perused some ingredient labels, and I found trans fat in Tootsie Rolls. In the United States, trans fats are listed in the nutritional label, but these labels are misleading.  A company can list zero trans fats if there is less than 0.5 grams per serving.  Some companies just simply reduced the serving size.  It is said that 40% of the food in the US has trans fat in it.

To prevent from being duped, always check in the ingredients for “partially hydrogenated oil” (“trans” comes from the type of double bond that occurs in the fatty acid when its is hydrogenated, hence the term trans fat). Items to be cautious of include: crisps (potatoes chips), chips (french fries), anything fried or battered, margarine, shortening, cake mixes, frosting, ice cream, pancakes, waffles, meat sticks, microwave popcorn, frozen dinners, cookies, biscuits, sweet rolls, doughnuts and bread.

What are “good” fats and why do we need them? (Part 1: History of the low-fat diet belief)

During the past several years there has been a deviation from the ideology of the low-fat diet. The common belief was fat = bad/unhealthy.  The food industry pushed “low-fat” and “fat-free” labels on products.  My childhood refrigerator memories are filled with items such as fat-free mayonnaise, fat-free processed american cheese, diet Coca-Cola, ‘Egg Beaters’ and ‘I Can’t Believe It’s Not Butter!’ (which I’m sure we can agree are all pretty gross).  Now we see the media reporting on studies that show that there are healthy fats.  The terms “good fats” and “bad fats” are tossed around, and it seems the public is even more confused than ever on what to eat and what not to eat.  Avoiding fat has been drilled into our society for so long that the thought of eating nuts, avocados, egg yolks and oils can be daunting.  How did the cultural philosophy of “low-fat” take such strong roots?

 

Altering one’s dieting to lose weight is not a new concept. “The Art of Living Long” (published in 1558) advised a calorie restriction diet, Lord Byron popularized the Vinegar and Water Diet in 1820, and the Grapefruit Diet was born in the 1930s.  Scientists have long known that every gram of carbohydrates and proteins yields 4 kilocalories (or just calories for short), and that fats contain 9 calories for every gram (In case you are curious, alcohol has 7 calories per gram.  Fun Fact).  To lose weight individuals must use more calories than they consume, since fats have the most calories, doctors naturally recommended restricting fat consumption.  In the 1940s, scientific studies showed a correlation (a statistical relationship) between high-fat diets and high-cholesterol levels.  These studies lead to the conclusion that following a low-fat diet might help prevent heart disease in high risk individuals.  Twenty years later, the recommendation to follow a low-fat diet was given to the entire population, but this evolution came about without any clear scientific backing.  By the 1980s, the low-fat approach was the rule, yet no concrete evidence existed that it prevented heart disease or that it promoted weight loss.

This brings us to today. A multitude of scientific studies show that not only do we need certain types of fat to survive, but there are also health benefits to eating fats.  Let’s first take a look at the different types of fats and which are considered “good” and which are “bad”.

Misconceptions and Prejudgement

If you have read my bio on the site you will know I have trained for many years. During that time I’ve seen, trained and advised people from all walks of life. I’ve trained people who were morbidly obese to become leaner and healthier. I’ve worked with people who have had such low self esteem, and through training became stronger, not just physically but mentally and emotionally too. I have come across men, women and teenagers who were bullied and have little or no confidence, and I assisted in helping them flourish and achieve great things in the gym that have helped them in everyday life.
One thing I did not do was pre judge them!

We have all suffered from prejudgement at one time or another in our lifetimes. I’ve been called a thug because I was a doorman. I’ve been called a fake because I do pro wrestling. I’ve been called a steroid user because I lift weights. People to this day still have the misconception that due to being a big guy that I’m restricted only to the world of bodybuilding and weight training, which could not be further from the truth. Yes, I am big. Yes, I do lift weights. Yes, I do love bodybuilding and pro wrestling, but my goals are exactly that…mine and mine alone!

When someone hires a personal trainer to help them, then the client’s goal should be tailored to that individual’s needs. When I attained my qualifications, we covered a plethora of different types of training and nothing was overtly specific to any form of training. I love boxing and MMA so I did MMA And boxing conditioning certification. I also did a circuit training certification too which I love doing too. I know based on my skill set that I can take anyone who wants a personal training service and surpass their desired goals, no matter what those goals may be. I know this because I’ve already done it.

The moral of the story is that it’s human nature to prejudge. We have all been guilty of it at some point in our lives. In this industry I’ve known smaller in stature guys train bodybuilders. I’ve seen muscular people train football players. Just because it’s human nature to pre judge it’s also human nature to learn more and be inquisitive and that’s where misconceptions can be replaced with reality.

Look forward to writing more of these in the future & I hope you enjoy reading them!

Be focused
Be intense
Be inspired
Be Indestructible

Keith “KC” Colwill

http://www.beindestructible.com

What does it mean to be Indestructible?

What does it mean to be Indestructible?

 

Indestructible literally means “not able to be destroyed.”  To thrive in life, to surpass others around you, you have to be unable to be destroyed.  It’s the state of mind all legends, all larger than life characters have, from Arnold Schwarzenegger to Steve Jobs to Albert Einstein to Bethany Hamilton.  When faced with challenges, setbacks, adversities or disabilities, those who thrive are the ones who fight back.

 

One of the most popular motivational videos ‘How bad do you want it (success)’ says “When you want to succeed as bad as you want to breathe, then you’ll be successful.”  To succeed, to be indestructible in the face of all challenges, it requires fluid plans, plans you mold according to what you face. Let Nothing Conquer You.  YOU ARE THE CONQUEROR!

 

I have always been fascinated by superheros, sporting legends and people who have beaten unthinkable odds.  I realized that I was drawn to them because they seemed to be indestructible or “had an indestructible mindset attitude that when adversity stood in front of them they didn’t back down [but] met it head on.”  Then, in 2006, I had my own devastating setback – I suffered a stroke.  I lost an estimated 80% strength down the right side of my body, including vision and speech problems. Specialists told me that from then on my quality of life would suffer and that I would no longer be able to wrestle or train at a gym. I had two choices: I could feel sorry for myself and cry “why me?”, or I could become indestructible and prove that a full recovery was possible.  Not only did I recover, I came back stronger, began wrestling again, and became a personal trainer.

 

If you want anything in life then fight for it. Nothing in life comes easy, if it did then it wouldn’t be worth having in my opinion. I trained hard but sensible. I pushed myself like never before, but not enough to regress. I studied long but not too much to endanger myself further. Ultimately the road was long but I came through the other side. I made a comeback in pro wrestling, and worked with some of the best wrestling talent in the world in some of the best promotions. I have attained my personal training qualifications, and continue to add training developments/certifications to my name. I also am fortunate to work for Evolution Physical Excellence in Rochdale, which is one of the most premier gyms in the North West and houses not only the best equipment money can buy but some truly great champions from bodybuilding, fitness, physique and martial arts.

 

My passion to help people achieve a better version of themselves is unsurpassed. I strive to give my client base all I have to help them succeed and not only develop great physiques but that Indestructible mindset that will help them through life when they have to beat insurmountable odds. I know it can be done.

 

Be Focused

Be Intense

Be Indestructible

Keith “KC” Colwill

&

Heather “BeastMode Barbie”