The Good, The Bad, and The Ugly on Fats

Good Fats

Fat is an important aspect of a healthy diet. When eaten correctly fat provides our bodies with the building blocks for cell membranes and many important hormones. It is essential in order for our bodies to absorb fat soluble vitamins from foods, such as vitamin A, D, E, and K.

Saturated Fats

Saturated fats are found in foods such as meat, poultry, eggs, dairy, and tropical oils such as, coconut and palm oil. A fatty acid is considered to be saturated when all the available carbon bonds have been occupied by a hydrogen atom. This configuration makes saturated fats highly stable and less likely to become rancid, even during cooking. Saturated fats are found to be solid or semi-solid at room temperature.

Our bodies need saturated fat, hence the reason why our bodies can make it from carbohydrates.  Saturated fats make up around half of the membrane structure in our cells, giving the cells the stiffness and integrity that they need to function properly. They are also important for bone and immune health, on top of many other benefits.

Polyunsaturated Fats

Polyunsaturated fat is found primarily in vegetable oils such as in soy, sesame, sunflower, safflower, corn, cottonseed, or in peanuts, seeds, nuts and margarine.  Not all polyunsaturated fats are healthy.  Fats found in margarine, hydrogenated vegetable oils, processed foods, bakery goods and fried foods can be hazardous to your health.

Polyunsaturated fats lack four or more hydrogen atoms, which are replaced by two or more pairs of double bonds. The double bonds cause bends in the structure of the fat, making them hard to pack together, resulting in a liquid even when refrigerated.  These oils are highly reactive so they should never be used in cooking and should stay refrigerated.

The most common polyunsaturated fats found in the diet is linoleic acid, which contains two double bonds and is called an Omega-6 fatty acid and linolenic acid which contains three double bonds and is called an Omega-3 fatty acid. Both Omega-6 and Omega-3 are considered “essential” since our bodies can not make them and they must be obtained from our diet. Many health care professionals will recommend a 4:1 ratio of Omega-6 to Omega-3, but if you are trying to follow in your primal ancestors’ footsteps stick to the 1:1 ratio.

Omega-3 fatty acids are very protective to the heart and are a necessary component to any healthy diet. The three forms of Omega-3: ALA (found in flax) and EPA and DHA (found in fish) aide in reducing inflammation, are important for brain function, thin the blood, as well as a host of other health promoting properties (depression anyone?).  The best sources of Omega-3’s are:  Fish, fish oil, flaxseed, flaxseed oil and chia seeds.

Omega-6 fatty acids are found in most polyunsaturated oil sources:  Safflower oil, peanut oil, sesame oil, walnut oil, canola oil.  The best sources are:  Sesame oil, walnut oil, grapeseed oil, almond oil.

The real problem with polyunsaturated fats is that they are unstable and are easily oxidized.  This can promote the production of free radicals and inflammation.  If you eat a diet extremely high in polyunsaturated fats, you can load yourself with free radicals.  Heating these fats accelerates the formation of free radicals.

Monounsaturated Fats

These are the Omega-9 fatty acids.  They are not essential fats.  The most common monounsaturated fatty acid in our diet is oleic acid, which is the main component of olive oil, and is found in the almonds, macadamia nuts, avocadoes, cashews, and pecans. Monounsaturated fats lack two hydrogen atoms, which have been replaced by a double bond with two carbon atoms. This double bond causes a bend in the structure of the fat therefore they do not pack together as easily making most liquid at room temperature. 

Monounsaturated oils have varying degrees of stability when it comes cooking.  Oils such as olive oil should not be used at high temperatures as they are not as heat stable and will become rancid quickly, leading to trans fat and free radical damage. Olive oil is best used drizzled on salads and vegetables after they have been cooked. Whereas macadamia nut oil and lard is an acceptable choice as it has a higher smoke point. 

Helpful hints:

•  Purchase oils in dark containers so that the harsh lights from the store will not cause the oil to go rancid before you purchase it 
• Refrigerate excess oils, such as olive oil. Only keep a small amount out so that it can be available for use 
• Best Cooking Oil: (most heat stable) Coconut oil, lard, and butter

Bad Fats 

Bad fats can create a high amount of oxidative or free radical damage to the cells of our body.  They do not contain the healthful chemical structure of the good fats and our body has a difficult time processing, recognizing, and assimilating them.  They get stored in our fatty tissue and create problems for the metabolism of fats by the liver, which can lead to inflammation, diabetes, obesity, immune system dysfunction, or even atherosclerosis  

These fats include:

All hydrogenated oils and trans fats:  Canola oil, most safflower oils, corn oils, peanut oils.

Margarine:  All margarines               

Fried foods, especially deep fried foods!

Pura Vida!

Alica Ryan, NTP 

Day 366- The Year In Review

This year is a leap year so we decided to do an extra blog entry to end on the day that it was all started, March 1st. This year has flown by for me, and it's hard to remember everything that I have written about in the last 365 days, so I thought that a reflection back on some of my favorite blogs from the last year was in order. That's what they always do when a TV show is endings anyways, so to follow in their pursuit, here are some of my favorite blogs or at least topics:

Most people that know me know that I love coconut. Coconut oil, coconut water, coconut milk, coconut smell; really everything there is about coconut, so I wrote the blog: My Tropical Love Affair

People are so consumed with lowering their cholesterol, and they don't take the time to figure out why their bodies are making an excess amount of it before they turn to a pill that only masks the problem instead of getting to the root of the issue. In the blog Cholesterol, Just a Little Misunderstood, I talk about the important roles that cholesterol plays in the body.

So many people struggle with blood sugar issues, especially women, and even more so with athletes. Regulating your blood sugar is easy to do, and in the blog Hypoglycemia I talk about what changes you can make.

I know there are multiple reasons why women would go on birth control, but none of them seem to be worth the damage that is created with their use. Many of the dangers that come along with the use of birth control are irreversible. I talk about this in the blog: Birth Control Not the "Magic" Pill You May Have Thought.

Soy is another thing that I avoid, and have actually written two blogs on the topic already. But I think the one that may have had the largest reaction with people is the blog called How Soy Formula is Similar to Birth Control.

I learned a lot from my guest blogger Amanda Buhl in her post, I'll Eat That, where she discussed ways to be less wasteful when it comes to keeping fresh produce.

Hello My Name is (Fill in The Blank) and I'm a Carboholic, I thought was a good awakening for people letting them know that there is life after carbs. This is tough for some people I know, because I married a carboholic myself.

I was happy to be able to share baby food recipes created by Debra Delson, CN in a blog. This blog featured three great and easy recipes that you can make at home for your child instead of purchasing store bought food; which ends up being a lot cheaper and healthier in the long run.

Thank you everyone that has shared in this experience with me!

Blog on!

Pura Vida!

Alica Ryan, NTP

Day 365- I Did It!

I can not believe that it has already been a year since I started my Pura Vida Nutrition blog! What a year it has been! This past year has been such an incredible learning experience for me. If you recall back to my first blog I was hesitant on partaking in such a binding and time consuming task of writing a blog for every single day for an entire year! It seemed an impossible feat for me at that time. I didn't have time for myself back then let alone time to spend time each day writing a blog.

As I posted each blog and begin to hear feedback on my writing and the information that I was sharing it gave me momentum to continue with the project. It was great hearing everyone's feedback on my posts and having them share their stories, as well as everyone's questions and struggles with their own health.

On day one of my blog I wrote:
"The 365 blog project is going to allow me to organize my thoughts on nutrition and prove to myself that I know more than I think. I struggle with confidence on a daily basis and have made it my 2011 resolution to overcome this. Although I was skeptical at first; this project might provide the boost I need to break through the barrier that has been holding me back. "

Although, I wish I could say that I got over my struggle with confidence, unfortunately it is still something that I am continuing to work on. But what I have learned in this past year is that my passion is in nutrition, and I have been able to see huge changes in people when they begin to learn what works for them. I have learned more this past year than I would have ever imagined. The input that I have received from readers, family, and friends has been able to help me grow in so many ways.

This year has probably been the hardest, personally, that I have ever had to experience. While there were also amazing times and memories, the hard times have seemed to cloud many of those over. When there were so many days that writing a blog seemed like the last thing I would like to do, I have to thank everyone that stuck with me and encouraged me along the way.

Since the start of my blog, I have enrolled back into school again, this time working towards my Master's in Nutrition at the University of Bridgeport. I have been offered jobs in doctor's offices where I could start a nutrition consultation practice, and I have been able to share my knowledge in nutrition with many people from all over. Not a bad outcome for a year's worth of blogging, I don't think.

I have enjoyed this past year of blogging way more than I ever thought possible, and so I have decided to keep the blog going. I am currently in the process of creating a website, which hopefully should be up and running in the next few days. Please continue to follow and support me soon on my new site at PuraVidaNutrition.org

Pura Vida!

Alica Ryan, NTP

Day 364- Paleo Summit

A free online Paleo Summit is in full swing right now. If you haven't heard about it I would highly recommend that you register so that you don't miss out on some fantastic speakers. The summit will be going on from February 26th through March 4th, and is hosted by Underground Wellness. The summit consist of 23 educational presentations over the 8 days. If you are new to the Paleo diet or to the Paleo Summit here is what you have missed so far:

Mark Sisson (from Mark's Daily Apple) Ancestral Living Defined:

Diane Sanfilippo (from Balanced Bites) Practical Paleo Implementation:

Dr. Jack Kruse (from Living an Optimized Life) Leptin Circadian Cycles:

Pura Vida!
Alica Ryan, NTP

Day 363- Workout of the Week

• 1 mile jog
• Suicides, 6 points 50 yards total distance
• Jump squats, 15x
• Lateral jumps, 15x each side
• Ball slams, 20x straight down in front, 15x each side
• Reverse crunches, 50x
• Flutter kicks, 50x each leg
• Push-ups with alternating claps, 15x

Repeat the entire workout at least 3 times through

Pura Vida!

Alica Ryan, NTP

Day 362- Got Fluoride?

It is in the water we drink, the paste that we put on our toothbrush, and even some times in the supplements we take. Fluoride is heavily prevalent in our world whether we realize it or not. But how many even know why? Or what fluoride actually is?

Fluoride is a pollutant, a by- product of copper, iron and aluminum manufacturing. In the 1930's a study, which was funded by one of the country's largest aluminum companies, the problem of how to legally dispose of fluoride was solved; use it as a way to prevent tooth decay. What is even worse is that what is found in our drinking water, silicofluorides, have never even been tested for safety in animals or humans. Silicofluorides have been linked to increased lead absorption in children. Studies have also linked fluoride chemicals to bone fractures, lowered IQ, thyroid dysfunction, cancer, allergies and more. It is one of the most bone seeking elements known to mankind. The US Public Health Service has stated that fluoride makes the bones more brittle and the dental enamel more porous.

Fluoride is highly toxic. Before it was deemed as a "cavity fighter," it was used as insecticide and rat poison. In order to reach a larger audience, the aluminum companies jumped on the chance to That's great, so now we are drinking rat poison in our water?

"More than 25 published papers have shown that fluoride chemicals reduce IQ levels in children, and many people across the U.S. today have dental fluorosis, a condition where teeth become mottled and brittle, as a result of overexposure to fluoride. It is also a drug that has never been approved by the U.S. Food and Drug Administration (FDA), which means its deliberate addition to public water is an illegal form of practicing medicine without a license or proper prescription." - Natural News

How was fluoride even associated with dental health in the first place?

"Dentists wondered why, in the early 1900′s, in pockets of the Southwest USA, many residents’ teeth were permanently stained yellow, brown or black, some just had white blotches, some were crumbling. They called it “Colorado Brown Stain.” The culprit – high levels of tasteless, odorless fluoride in drinking water, from 2 – 13 parts per million (ppm), which also irrigated crops the locals ate.

These ugly, sometimes deformed, teeth were unusually cavity-free. Since fluoride stained teeth, dentists assumed fluoride also prevented decay. “Colorado Brown Stain” became known by the more scientific term, dental fluorosis. Unfortunately, dentists overlooked what’s obvious today, even to a layperson. They failed to factor in the calcium, magnesium and other teeth strengthening minerals also in the water supply." - Dr. Jay Gordan

So does fluoride work?

Studies have show no difference in tooth decay between fluoridated and unfluoridated countries. Even though water fluoridation is often credited with causing the reduction in tooth decay that has occurred in the US over the past 50 years, the same reductions in tooth decay have occurred in all western countries, most of which have never added fluoride to their water.

In the past people were only exposed to fluoride through other sources, now they are getting it in their drinking water, toothpaste, supplements, and even mouth washes. Many people are being over-exposed to fluoride, exceeding the recommended daily intake. According to the Journal of Public Health Dentistry: "Virtually all authors have noted that some children could ingest more fluoride from toothpaste alone than is recommended as a total daily fluoride ingestion." The rate of dental fluorosis (a visible indicator of over-exposure to fluoride during childhood) has increased significantly over the past 50 years.

According to The Absurdities of Water Fluoridation:

Fluoridation is INEFFECTIVE because:

1. Major dental researchers concede that fluoride's benefits are topical not systemic (Fejerskov 1981; Carlos 1983; CDC 1999, 2001; Limeback 1999; Locker 1999; Featherstone 2000).
2. Major dental researchers also concede that fluoride is ineffective at preventing pit and fissure tooth decay, which is 85% of the tooth decay experienced by children (JADA 1984; Gray 1987; White 1993; Pinkham 1999).
3. Several studies indicate that dental decay is coming down just as fast, if not faster, in non-fluoridated industrialized countries as fluoridated ones (Diesendorf, 1986; Colquhoun, 1994; World Health Organization, Online).
4. The largest survey conducted in the US showed only a minute difference in tooth decay between children who had lived all their lives in fluoridated compared to non-fluoridated communities. The difference was not clinically significant nor shown to be statistically significant (Brunelle & Carlos, 1990).
5. The worst tooth decay in the United States occurs in the poor neighborhoods of our largest cities, the vast majority of which have been fluoridated for decades.
6. When fluoridation has been halted in communities in Finland, former East Germany, Cuba and Canada, tooth decay did not go up but continued to go down (Maupome et al, 2001; Kunzel and Fischer, 1997, 2000; Kunzel et al, 2000 and Seppa et al, 2000).

How can you reduce your intake of fluoride?

There are several options that are out there. Bottled water without fluoride, or a water filter system that can filter out the fluoride is a way to decrease the fluoride that you consume. There are also several different toothpastes on the market that don't contain fluoride; Tom's of Maine brand is a easy choice to find at the store. For more tips, click here.

Off the subject, but thought it was interesting:

"There is also the conspiracy theory, which argues that the governments are deliberately introducing Fluoride into our food and water supplies in order to keep us docile and therefore easier to control. Perhaps the reason this belief has come about is because of the historical fact that during World War II the German Gestapo used fluoride in their Nazi concentration camps with a view to subduing their prisoners."

Visit the fluoride alert website for 10 arguments against fluoride in drinking water.

Pura Vida!

Alica Ryan, NTP

Picture

Day 361- Larry the Cable Guy- Poster Child for Heartburn

Suffering from heartburn day after day is as unnecessary as wearing sleeves

Larry the Cable Guy

Actual user

When I saw the new adds for Prilosec OTC, heart burn medication, I was not shocked at all. I couldn't have selected a better voice for heartburn than Larry the Cable Guy.

"Deep fired, dipped and drenched in sauce- that's the type of food I serve at my tailgates," said Larry the Cable Guy. "The last thing I want to keep me from enjoying the game in my frequent heartburn. While taking Prilosec OTC for 14 days, I can be heartburn free on game day. I can eat what I like- I'm not afraid of a plate of smoky ribs, spicy hot wings or last down heartburn." - Larry the Cable Guy

The new advertisements debuted just in time for football season, showing men everywhere that it is alright for them to eat anything and everything that they want, because there is a magic pill that they can take to fix everything. It's the tailgating savior!

Well I hate to rain on the tailgating parade, but Prilosec is not really the magic pill Larry is making it out to be. According to PubMed, Prilosec OTC may result in the folowing symptoms:

• stomach pain

• diarrhea

• constipation

• gas

• nausea

• vomiting

• headache

• fever

Some side effects can be serious. If you experience any of these symptoms, call your doctor immediately:

• rash

• hives

• itching

• swelling of the face, throat, tongue, lips, eyes, hands, feet, ankles, or lower legs

• difficulty breathing or swallowing

• hoarseness

• irregular, fast, or pounding heartbeat

• excessive tiredness

• dizziness

• lightheadedness

• muscle spasms

• uncontrollable shaking of a part of the body

• seizures

People who take proton pump inhibitors such as omeprazole may be more likely to fracture their wrists, hips, or spine than people who do not take one of these medications. The risk is highest in people who take high doses of one of these medications or take them for one year or longer. The risk may also be higher in people who are 50 years of age or older.

Some people who take omeprazole for a long time may develop weakening of the stomach lining.

Larry, maybe instead of taking a pill, try eating a little less fried processed foods. If you keep it up you might end up with a broken wrist from catching a football at your next tailgating party, but hey at least your heartburn wont be bothering you.

Pura Vida!

Alica Ryan, NTP