Different types of FATS - Which one to eat ?

Do you know your fats? I’m talking about the different fats found in your food?

So many people are still under the illusion that all higher fat foods are bad for you, but that’s not necessarily the case.

Fewer than half of us Brits know that the "better" fats (monounsaturated and polyunsaturated) can help reduce the risk of heart disease and keep us healthy. We’ve been brainwashed to believe that fat is ‘bad’, but some fats are actually better than others.

OK, so there are 4 different types of fats. In order, from good to bad, they are:

Polyunsaturated
Monounsaturated
Saturated
Trans

All fats, regardless of their health benefits, have the same number of calories: 9 calories per gram.

Considering that proteins and carbohydrates have 4 calories per gram, we still need to eat fat in moderation.

So we all need to be careful how much fat we eat for good health, but cutting out fat altogether, and following the ‘low fat diet’ for fat loss is ridiculous!
We ALL need a certain level of fat in our diets to maintain good health AND weight control.

Monounsaturated and polyunsaturated fats can lower your LDL – or "bad" cholesterol levels in your blood and lower your risk of heart disease. They also raise your HDL – ‘Good’ Cholesterol.

Monounsaturated fats can be found in vegetable oils like olive and canola oils; and many nuts and seeds like almonds, peanuts and sesame seeds. Peanut butter and avocados are also good sources of monounsaturated fats.

Polyunsaturated fats can be found in oils like soybean and corn oils and in many nuts and seeds such as walnuts and sunflower seeds. Fatty fish like salmon and trout are also good sources of polyunsaturated fats. Polyunsaturated fats include omega-3 and omega-6, essential fats that your body needs but can't produce.

Saturated fats are hard fats found mainly in animal products such as red meat, butter and full-fat cheeses, and can be dangerous if consumed in large amounts, because they raise your LDL - 'bad' cholesterol - and can block up the arteries to the heart. Too much harmful cholesterol in the blood increases the risk of coronary heart disease, the biggest killer in the UK.

Finally, there are the 'Trans’ Fats, which are FAKES! They have a plastic-like construction that are modified and designed to allow ‘fresh’ food to last longer. They’re found in almost all processed foods including margarines, biscuits, cakes and pies.
Again, these raise blood levels of harmful LDL cholesterol.

So, when eating different foods, keep an eye on the fats you’re consuming. Eat more of the poly and mono kinds, go easy on the Saturated, and avoid, AT ALL COST, the Trans type!

Put simply:

Eat a good mix of nuts, seeds, avocado, organic peanut butter, olive oil and fresh fish.
Go easy on red meats, butter and cheese.
Avoid / cut out margarines, processed foods, baked foods and pastries, biscuits, cakes and pies.

JUST REMEMBER – Fat CAN be good for you, but with 9 calories per gram, they can still add up over the course of a day or week, so watch your calories and enjoy fat!

How to improve your metabolism ??

Your metabolism simply refers to the conversion of food to usable energy by the body. It is the biological process by which energy is extracted from food or how fast or slowly the body burns calories.
A few steps you can take to improve your metabolism naturally are:

1. Drink Cold Water – Water is great to drink and you should be drinking a minimum of 8 to 10, glasses daily, of course, more is better. It will help increase your metabolism and remove toxins and fat. Drinking ice cold water before meals will shrink your stomach so you feel full quicker, and the cold water also helps to increase the metabolism.

2. Eat Every Three Hours – Eat a small balanced meal every three hours, including snacks. Meals and snacks should be balance, meaning they should contain a complete protein, carbohydrates, as well as natural fat. Failure to eat consistently can lead to a slower metabolism and fat storage. Skipping meals slows down your metabolism. To ignite weight loss you need to be consuming the right foods throughout the day in a balanced manner.

3. Don't Skip Breakfast – Breakfast is the most important meal of the day, as it gets your metabolism running in high gear. You wouldn't drive to work on an empty tank and you shouldn't start your day without adequate nourishment. Your first meal sets your metabolism for the day and keeps it going as long as you eat every three hours. If you get up early and eat a late breakfast, you missed out on several hours of burning calories.

4. Don't Fear Fat – Fat has a bad rep. Many think fat makes you fat. This is false. The type of fat and how much fat you eat impact your body fat composition. Fat is needed by the body. Those who follow a very low-fat diet have a harder time ridding their body of fat. Choose natural healthy fats such as olive oil, avocados, various nuts, flax, and natural peanut butter.

5. Omit Trans Fat – Trans fat is the bad fat, the cause of weight gain, low energy, depression, cancer, and heart disease. You will never get the body you desire by eating "healthy" fast food, frozen dinners, etc. If it's man-made, it's not the best choice. Go with the foods Mother Nature provided to meet your fat loss goals.

6. Be Active Daily – Stay active at least six days a week. You can easily cycle cardio and weight training so it's balanced and not overbearing. In addition to that, take the stairs when possible or park further out to get that little bit of extra movement and keep the heart and lungs working optimally. Studies show little movements such as tapping your toes while working also helps to burn calories.

7. Do Cardiovascular Exercise – Cardio is heart and lung healthy. It also burns calories. Doing cardio first thing in the morning on an empty can tap into fat stores and keeps the body burning calories at a high rate for about an hour after cardio is finished. If you fail to eat adequately daily, this can work against you. Doing morning cardio on very low calorie die can burn muscle. Another good time to incorporate cardio is in the evening, after your last meal. This allows you to burn calories so you are not sleeping on them. You do not have to implement a morning and evening session, choose one or the other or cycle between the two to prevent staleness and boredom.

8. HIIT It – Blend some High Intensity Interval Training (HIIT) into your cardiovascular program from time to time to give your body and metabolism a good shock. The body is programmed to adapt. Therefore, the same cardio day in and day out can become stale real fast. Take one or two days a week and implement some HIIT to give the body an added shock.

9. Weight Train – Resistance training builds muscle, which is metabolically active tissue. The more muscle you acquire, the faster your metabolism. Muscle will put curves in the right places and allow you to eat more calories a day.

10. Listen to Your Body – Killing yourself with workouts is just as dangerous as not working out at all. Listen to your body and get proper rest. Don't train if you are ill or just simply too tired. Training in such a state can cause more problems than it solves.

Password Less SSH Login / SSH Trust relationship

On occasion I have the need to establish trust relationships between Unix boxes so that I can script file transfers. I will show you an example of setting up ssh from machine A to machine B

Connect to 'A' machine
type: ssh-keygen -t rsa

Give file name : E.g. temp_key and then look for temp_key.pub file in the same directory.
default directory for keyfiles will be ~/.ssh/
if you do not want to be prompted, leave passphrase blank
copy the contents of .ssh/id_rsa.pub / temp_key.pub (there should only be one line)
// Connect to 'B' box

place this line on 'B' box , in ~/.ssh/authorized_keys
that’s it, you should now be able to ssh/sftp/scp from A to B box without being prompted for a password!

Real time flight tracking

Today, My wife boarded the Jet airways flight to Mumbai from Neawark, NJ and I was trying to track the flight so that I can keep my in-laws informed about the delays and all .. I came across following two sites and those are really cool ! Hope it works for you as well !

• http://www.flightview.com/
• http://www.service-co.com/flightcheck.html