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.

Tamale Pie

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 325^o F for 30-40 minutes. Watch so that it doesn't dry out.

Carrot Loaf

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 350^o F for 30-40 minutes.

Date-Nut Cake

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 300^o F for 50-60 minutes. Cool before removing from pan. Scrumptious topped with lemon sauce.

*Date Butter:

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.

Millet Balls or Patties

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.