February 23, 2022

What you need to know about fat

Eating fat does not make you fat. In fact, eating the right kind of fat is good for your health.

Most fats are classified using a Chemical definition that relates to the number of double bonds in the carbon chain.

Monounsaturated fats (one double bond), which are found in olive oil, avocados, nuts, and seeds are one example of good fats that help lower plaque build up.

Note: even though canola oil is a monounsaturated fat, avoid it entirely, as it does not metabolize completely and blocks your cell membranes from letting glucose and insulin pass (The definition of Type 2 Diabetes).

Polyunsaturated fats (two or more double bonds) are also found in olive oil, nuts, and seeds, as well as seafood. In fact, the famous Omega-3 Fatty Acids are a type of polyunsaturated fat found in walnuts, flaxseed, and of course, fish oil. There are numerous benefits to Omega-3 Fatty Acids, among them making tissues flexible, decreasing inflammation, and relieving anxiety as efficiently as most drugs. Omega-6 is another type of Fatty Acid, but the average American consumes 20 times the recommended amount, since it is added to processed foods. Therefore, Eat more healthy and start supplementing with Omega 3-6-9 products. 

Saturated fats (zero double bonds) were once considered bad, yet one of the best foods you can consume, coconut oil, is mainly medium chain saturated fats. It's the longer chain saturated fats found in meat and dairy that need to be minimized. Saturated fats are very unreactive and do not metabolize easily when the carbon chain length is long.

Trans fats (a unique spatial arrangement of the atoms around the double bond) are the absolute worst kind of fat. They should always be avoided. Look for terms in the ingredient label containing the words 'hydrogenated' or 'partially hydrogenated'. Bad Bad Bad !!!


QUICK TIP: The best time to take a large (up to 8,000 mg or more) dosage of Vitamin C is the very first day of a cold. Take 1,000 mg every hour for 8 hours on the first day to reduce a cold's severity by up to 20%.

A Few Healthy Cooking Tips

I'm often asked about ways to cook and eat 'Healthy'. Here are a few suggestions.

You can make your own oatmeal flourby simply blending dry oatmeal, then use it to replace one third of the white flour called for in a recipe. You can also substitute half of the refined white flour for whole grain flour in a recipe. However, my best suggestion is to avoid flour completely for six days per week.

After crushing or chopping raw garlic, let it sit for 10 minutes. This allows the enzyme reaction that boosts Allicin production to reach completion.

Substitute the sugar in a recipe for unsweetened applesauce. You can also use applesauce as a substitute for butter, lard, or shortening.

Choose produce of different colors to increase the variety of nutrients, minerals, and phytochemicals. We will cover this in detail in an upcoming newsletter.

Scrub - rather than peel - edible skin on produce such as carrots, potatoes, and pears. The skin is the highest source of vitamins, minerals, and fiber. Simply use a coarse sponge pad. It works great!

Quick tip: Try to minimize your grain based carbohydrates while maximizing your Vegetable Based carbohydrates. You will begin to burn fat metabolically and balance your hormones at the same time.