Eliminate Trans-Fatty Acids
Starting
in 2007, New York City banned the use of trans-fatty acids (TFAs) or trans fats
in all its restaurants. TFAs, said the department of health, are an “invisible
and dangerous” hazard in food—in fact, the “most dangerous fat.” The focus of
New York’s ban was preventing heart disease. But TFAs cause many other types of
damage in the body, and one way they do that is by
triggering inflammation, the very thing you want to avoid.
TFAs are
created artificially through a chemical process that pumps hydrogen into
vegetable oil, producing “partially hydrogenated” oil. Any food fried in partially
hydrogenated vegetable oil contains trans fats. So do margarine and vegetable
shortening; chips, taco shells, and doughnuts; all sorts of baked goods,
including hamburger buns, pizza dough, crackers, cookies, and pies; and
ready-to-make mixes, such as for pancakes, biscuits, and hot chocolate.
Frying
foods at high temperatures also creates TFAs. Deep-frying is done at high
temperatures, so avoid deep-fried foods, including steaks, chicken, French
fries, and fish. (Doughnuts pack a double whammy: they’re deep-fried plus loaded
with sugar.) A good rule of thumb in cooking is if the oil smokes, it’s too
hot.
Given that
TFAs are universally condemned by health experts as perhaps the number one most
dangerous food, your ideal goal would be to eliminate them from your diet. This
would be true even if you didn’t have pain, but if you do, you have all the
more reason to avoid TFAs like the plague.
In the
real world, you have to do the best you can. Even if you can’t resist every bag
of chips you encounter, reducing the overall number of chips you eat can only
benefit your fascia. I frequently go off my diet. But I just forgive myself and
then go back on it the next day. The biggest factor preventing people from
staying on my program is that after they mess up, they’re too hard on
themselves. They feel they’ve totally failed, so they just continue to eat the
bad food they were eating when they fell off the wagon. It’s much better to
simply accept that because you’re human, you’ll cheat
occasionally.
A forgiving attitude helps you keep cheating to a minimum. On special occasions
especially, allow yourself to eat more liberally, but keep a little pilot light
burning in the back of your mind. When I go on vacation or to a party,
barbecue, or family gathering, I anticipate that I’m going to eat anything
that’s there. I do feel bad about it—but I enjoy every bite. Then I go home and
eat perfectly to clean out my system.
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