Makeripples

There are many ideas out there regarding the amount of fat we should be eating in our diet. Should you go low fat, no fat, or just quit worrying about it and eat whatever sounds good? Well, I hope to give you some information that will help you decide on what's best for you.

First of all, let me start by telling you that you need fat for many important functions such as:

• Setting up a layer of protection for the abdominal organs.
• It keeps you warm.
• Fat acts as fuel for the body providing 9 calories of energy per gram consumed.
• Fat absorbs and transports oil soluble nutrients like vitamins A, D, E, and K. Remember Vitamins A & E are strong anticancer nutrients.
• Fat is a primary component of the myelin sheaths, which insulate nerve fibers. This is important to the transfer of information related to the nervous system.
• Fat is needed for cellular reproduction.
• Fat regulates hormones in the body.

• Saturated fats have all their carbon atoms already bonded to hydrogen. These fats usually come from animal sources.
  • Associated with increasing cholesterol
  • Difficult to break down by the body
• Unsaturated fats
  • Help to carry excess hydrogen from the body.
  • They break down easier, therefore keeping the blood vessel walls clean and plaque free.
  • Most desirable to consume
• Hydrogenated fat
  • During the hydrogenation process, fat is heated to 248-410 degrees F. and combined with hydrogen. This high temp makes this type of fat hard to digest.
  • Excess hydrogen stiffens joints and actually deactivates some digestive enzymes and should therefore be avoided.
• The three main types of Essential fatty acids are:
  • Omega 3
    • Come from cold water fish, encapsulated fish oils and flax seeds
    • Are known for their blood thinning effect
    • Are noted to decrease high blood pressure.
    • Carry oxygen through the body, the blood and brain.
  • Omega 6
    • Tends to thicken the blood
    • Is the most common fat, and is usually over eaten in today’s diet.
  • Omega 9
    • Created in the body from omega 3 & 6 (should be a 1:1 ratio for proper production).

• Cold pressed or expeller pressed oils are best.
• I personally avoid canola oil. (I try to avoid all genetically modified foods)
• Do not cook with flax seed oil, borage or evening primrose oils. Heating changes their properties and makes them unhealthy.
• I use Grape seed oil, extra virgin olive oil, and organic butter most of the time.
• Olive, safflower, sunflower, grape and sesame oils all heat safely so are good choices for cooking.

Sometimes it will be helpful to supplement your diet with fats. Here are my recommendations:

• Evening primrose oil - High in Gama-Linolenic Acid. This Essential Fatty Acid is known for its ability to:
  • Decrease blood pressure
  • Reduce inflammation of the skin
  • Protect the heart
  • Improve brain function and nerve impulses (making it perfect for anyone with multiple sclerosis or ADD).
  • Among other things it also improves immune function
  • Sources : Evening Primrose Oil, Super GLA
• Omega 3 -
  • Decreases LDL cholesterol and triglycerides, while increasing desirable HDL cholesterol
  • Reduces blood pressure
  • Decreases clumping of blood cells on artery walls.
  • Improves conditions of fatty liver or kidneys
  • Regulates the heartbeat
  • Improves conditions of allergies, asthma, depression, infertility, menstrual cramping, migraine headaches and psoriasis.
  • Sources : Omega 3
• Flax seed oil -
  • Flax seeds are 55-58% alpha linolenic acid. This makes it’s content 2 times higher than fish oil.
  • This essential fatty acid (EFA) is not produced in the body. It is the precursor to prostaglandin production. (Prostaglandins are hormone like substances, which regulate the cellular processes in the body.) This is the precursor to PGE, which is very anti-inflammatory in nature.
  • Flax seeds cause the cardiovascular, immune and central nervous systems to function properly because they all rely on EFA.
  • Deficiency symptoms include allergies, arthritis, heart disease, and various immune system disorders.
  • EFA reduces the risk of, and slows the growth of breast cancer.
  • If I am looking for a fat to fill my EFA needs, I reach for flax seeds. Their balance is perfect for today’s high omega 6 & 9 diet because of the high omega 3 content.
  • Sources :
    
    • Home-ground flax seeds. I use a coffee grinder to grind them as I need them.
    • Flax seed oil capsules or liquid

• Soreness in the trapezium muscle (That’s the one on the upper back of the shoulders).
• Dry skin, dandruff, hair falling out.
• Shoulder problems, difficultly raising arms above the head.
• A history of mouth sore or boils.
• Pain beneath the lower ribs.
• Inability to take a deep breath and hold it for at least 20 seconds.

The enzyme Lipase is needed to break down and utilize fats. Lipase is very important to the body's ability to break down fats. If the fats are not digested properly they will be stored in the body eventually causing obesity. This enzyme can be found in Enzyme Solutions Formula #2 and Formula #8.

Organs especially involved in digestion of fats are the liver and pancreas. Weakness in these organs will cause the body to initially crave and eventually avoid important fats.

So.....How much is enough?

• Some noted authorities say 30% of diet about 100 grams daily is appropriate for the average person.
• Remember undigested, unused sugar turns to fat. This means that dietary consumption should error on the side of too little rather than too much. However, don’t be confused, the body does need the good fats that come from the diet.