The Truth About Fat In Foods

Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell?

The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.

There are two types of fat to be aware of. Saturated fats - let's call them "the enemy" and unsaturated fats - "the good guys"! It is easy to tell the difference because saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.

Unsaturated fats are liquid at room temperature and have been divided into two groups. Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil. Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids. Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil. Good sources of Omega 6: safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, sesame oil. Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil. Here are some important facts about fat in our diet.

1. Fat is the 'energy reserve' of animals, plants and humans.

2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.

3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.

4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'.

5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!

6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.

7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.

8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).

9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat).

10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.

When you know the good from the bad, fat is fabulous!

What Makes The Texas Style Barbecue So Special?

Luscious’, ‘yummy’, ‘delicious’, … people just fall short of praises when speaking of Texas style barbecue. In fact, each time I put a tender slice of Texas style barbecue into my mouth, the juicy and flavorful piece of meat convinces me that the Texans where the only ones to perfect the BBQ art. Nonetheless, it is not just the taste factor, the Texas bar-b-qs enjoy equal acceptance as health food.

Like everyone else, if you are wondering what makes the Texas barbecues so special, I will tell you that it is almost everything. If you go on to make a list, the whole lot will feature in it – right from seasoning to cooking and smoking to presentation. Above all, you will require patience! If you falter there, you will spoil the barbecue.

To start with, we will be mentioning the cooking process. Texas style barbecue is not cooked in the standard grilling process. While BBQs in general are cooked over searing heat, the secret to grilling (rather smoking) melting soft and succulent Texan barbecues is to cook them slowly over low temperature and indirect heat. The lower the temperature (say, between 200-250 degree F) of the pit/grill, the lesser will be the moisture-loss and so the piece of meat will not get dry. Moreover, the steady and low heat will thoroughly cure the brisket, causing the collagen as well as connective tissues to break down and add to the tenderness of the meat. In fact, it is this prolonged process of cooking (around 6/7 hours) which renders even unusual and more difficult cuts like a brisket, shoulder or ribs utterly delicious.

Adding to this lusciousness, this deliciousness of the Texan style barbecues is the frequent use of mop sauce. After the meat has been smoke treated, say for the initial 2/3 hours, it is basted with a mop sauce containing bacon, beef broth, lemon, pepper, onions, etc. and turned every 30 minutes for another 3 to 4 hours.

The flavor is the other specialty, the ‘tang’ factor of a Texas style barbecue. Both seasoning and hardwood smoke contribute to the unusual flavor of Texan barbecues. Texans prefer dry rubs containing black pepper, cumin, garlic, red pepper, salt, sugar, etc. in powered form. People even use Marinades. There are lots of good dry rubs and marinades available in the market, which penetrates into the meat-cut when left overnight, tenderizing it and making it flavorsome.

Smoke from the hardwoods such as mesquite, pecan, hickory and fruitwoods give the Texan bar-b-qs a typical sweet flavor. Used with charcoal, they increase the food value of Texan BBQs. The much talked-about reddish colored smoke-ring that forms around the internal edge of the meat as a result of a chemical reaction between smoke and air (nitrogen) is another specialty of Texan style barbeques; it is usually considered that the bigger the ring, the greater is its penetrating power and consequently stronger favorable effects on health.

This speaks for the taste and health benefits of the Texan style barbecue, but what about its looks! Well, you can give an appetizing look to your Texas style barbecue by slicing each piece across the grain of the meat. Now, when you serve the Texas barbecues, your guests will be eager to enjoy the well-cooked aroma of the steaming barbeque cuts and will gather around the dining table to bite into the savory, succulent Texas BBQ.

When to Use High Heat on Your Barbecue

Its a mystery how some people seem to have the knack for for barbecuing how they always seem to get everything exactly spot on and not like the rest of us who end up burning the sausages. Believe it or not, there is technique involved other than just using the force.

One of the main secrets to knowing how to cook a mouth watering meal on your barbecue is knowing when to use high and low heat.

When it comes to barbecuing you could have heard cooks refer to "sealing in the juices" and you may have even tried to attempt this technique yourself, but as with everything if you do not know what you are doing then you are doomed to fail. If you watch the way the best cooks do a barbecue they cook their veg and steaks on a high heat to sear the outside before slow cooking this is a very effective method of sealing in the juices

This method should be used for foods that are to be partly cooked through such as a medium rare steak. However if you are cooking food like ribs or burgers that have to be cooked right the way through it is advisable you use a low heat to prevent any sort food poisoning.

This is better explained when it is better understood how the process actually works, as the meat is heated, the cells and the fibers of the meat tense up, squeezing out much of the juices. So if you only want to lightly cook the meat then searing it will help to seal in the juices by quickly cooking the outside. But be careful not to cook on a high heat for to long, or the inner layers will cook too quickly, vaporizing all of your precious and tasty juices.

When you are using high heat, the rule of thumb is to cook on each side for a maximum of five minutes each side. After ten minutes, anything that you’re cooking should be moved aside to a medium heat so that it can finish cooking at that lower temperature.

Remember, when it comes to high heat, practice makes perfect, and the perfect is well worth the practice!

Your Food Can Prematurely Age You!

Did you know that the food you eat could be prematurely ageing you? Science has made some amazing discoveries in the last decade in nutrition. We really should be taking note of what we put in our mouth because more than ever, "we are what we eat". Do you know the impact of what you are eating? Probably not. It's time to find out because over-indulgence in certain types of food cause the body to prematurely age.

Would you like some more free radicals with your lunch...? There is frequent mention these days about 'free radicals' and how they are constantly attacking the body, causing potentially serious damage.

A free radical is the name for a molecule that has an unpaired electron. They are a normal by-product of metabolism and without them you would die.

To put the record straight, it's the over-production of free radicals that causes damage to the body. We are advised by nutritional experts to eat plenty of fruit and vegetables.

This is because they are rich in antioxidant phytonutrients...substances that neutralise free radicals and so help protect the body.

One of the essential tasks of free radicals is in producing energy from the food you eat. Every time you eat, free radical activity is intense. The more food you eat, the more free radicals are formed, and the more antioxidants your body needs to neutralise them. Big meals are big trouble!

Effective Antioxidants include vitamins A, C, E; minerals such as selenium, zinc, and herbs such as aloe vera and grapeseed extract.

<b>The Reality of Carbohydrates</b>

Carbohydrates are root vegetables, pasta, rice, bread, grains, fruit, pastries, cakes, biscuits, crisps, sweets etc. They are easy to prepare, filling, tasty and cheap. Most meals are dominated by carbohydrates, as most of us 'full up' on them. When you eat carbohydrates you're eating a form of sugar.

Carbohydrates are converted by the body into glucose, which is either used immediately for energy, or stored in fat cells. Carbohydrates make up an excessive proportion of the diet, add together a lack of exercise and excess sugar and the inevitable result is excess weight.

By reducing your overall carbohydrate intake and reducing the size of your meals, you reduce your body's exposure to free radical activity, and, the amount of excess food that meals, you reduce your body's exposure to free radical activity, and, the amount of excess food that gets stored as unwanted fat. A double bonus!

<b>Big meals are too much stress</b>

Food is in abundance - look around the supermarket shelves at the food mountain! Fill your trolley, take it home and fill your kitchen cupboards - fill your plate and fill your stomach till you can barely move. How many times a week do you overeat? How many free radicals are attacking your body and accelerating the aging process? You could choose to eat less.

<b>Think about your meals over the last week.</b>

Better still, keep a food diary for the next week, record each meal by drawing a plate divided up showing how much protein, carbohydrate, fat, vegetables and fruit you eat at each meal/snack. After a week you'll be able to see for yourself how much sugar you are eating.