Low fat & low calorie diets aren’t just something that weight loss experts recommend. The Center for Disease Control even recommends that in order to stay healthy and lean you should eat a low fat, low calorie diet.

I am going to show you how eating a diet that is low in fat and calories could be making you fat, sick and frustrated!

Fat free foods, or low calorie foods are so easy to find at any grocery store these days. For just about every full-fat version of a food, there is likely to be a reduced version of the same food. And it is no secret that eating a diet lower in calories and fat is the key to weight loss, so why are obesity rates at an all-time high?

Let’s take a look at a pretty typical day of eating a low fat, low calorie diet. For this example you would be eating three meals per day and of course a low calorie snack for dessert, because everyone deserves a treat now and then, right? Since losing weight is the goal, I want to make sure this diet is fairly low in calories, so let’s aim for about 1,500 calories per day.

The meals that I found are random and were found by simply searching the internet for low fat or low calorie food options. These items would be present in any grocery store in the country and would generally be considered to be healthy by many shoppers.

Breakfast: (Calories/Grams of fat)

1 cup Special K Cereal – 120 calories and 0.5 grams of fat

1 cup skim milk – 86 calories and 0.4 grams of fat

Starbucks 12oz cafe latte with skim milk = 126 calories and 0 grams of fat

Lunch:

Lean Pockets Ham and Cheddar – 280 calories and 7 grams of fat

Baked Lays BBQ potato chips – 123 calories and 3.1 grams of fat

Dinner:

Lean Cuisine Alfredo Pasta with Chicken and Broccoli – 270 calories and 4 grams of fat

Dessert:

Chips Ahoy 100 Calorie Thin Crisps – 100 calories and 3 grams of fat

I think this is a pretty light day of eating, but if you really had some willpower this would be totally doable. You have your three meals for the day, your protein, a coffee treat and even a snack! So let’s count up those calories and grams of fat and see where we are at.

Total Calories = 1105

Total Fat = 18 grams

This is pretty great news, right? Not only will this diet give you less than 20 grams of fat in a day, but your total calorie count is well below the 1,500 mark. At this rate, you could safely eat another 400 calories of food, but let’s not get ahead of ourselves just yet.

The reason that this diet is going to fail and make you fat and sick is very simply because when you concentrate only on low fat, low calorie foods, you miss a really important part of the bigger picture. There is an ingredient that is added to more of your food than you may be aware of, and it is hiding in plain sight under the disguise of lower calories and healthy foods. And that ingredient is sugar. More specifically, high fructose corn syrup. High fructose corn syrup was introduced in the mid 1970’s as a cheap alternative sweetener that could easily be added to soft drinks. You may have heard that HFCS is a safe product because it is natural, and comes from corn.

While it is true that HFCS is made from corn, it should not be considered safe to consume in any quantity, let alone the quantities that many Americans and people from around the world are consuming it. The truth is, the human body could survive without HFCS without a single negative effect whatsoever.

According to the Center for Disease Control (CDC) obesity rates in this country doubled between 1980 and 2000, to about 60 million adults.[1] While correlation does not equal causation, it is certainly something to think about when you consider this happened just a few years after high fructose corn syrup started being added to a large portion of our soft drinks and processed foods.

And since it is cheaper to add to food than traditional granulated sugar, it is safe to assume that you will be quite likely to find it in a lot of your food that you buy in the grocery store. Low fat, and low calorie foods are no exception to this.

So how much sugar, or high fructose corn syrup is in all of this wonderful low fat, low calorie food that you just ate for your recommended diet?

54 Grams which is about equal to 13.5 teaspoons!

The World Health Organization recommends that a person with a normal body mass index (BMI) consume no more than 25 grams of sugar per day, which is about 6 teaspoons. [2] So right from the start, when you eat a diet similar to this example, which is low in calories and fat, you are consuming twice the recommended daily allowance of sugar.

But that’s not all. Researchers at Princeton have found that high fructose corn syrup is actually worse for your health than regular sugar. In the study, researchers gave two groups of rats the same amounts of “rat chow”, but changed up their beverage a little bit.

One group got ordinary table sugar in a water solution, and the other group had access to high fructose corn syrup. What they saw was that the rats who consumed the high fructose corn syrup gained significantly more weight than their regular sugar-water rat counterparts [3].

But that’s not all. The researchers also found that the high fructose corn syrup rats had abnormal increases in fat in their abdomen, as well as a rise in their triglycerides. In other words, they were becoming fat and sick. And if that’s not all, they also noted that another group of rats who were given the HFCS over a period of six months began to show signs of metabolic syndrome in comparison to rats who only were given the rat chow.

It is estimated that about 20 to 25 percent of adult Americans suffer from metabolic syndrome. Below are some metabolic risk factors. While it is possible to have any number of these alone, you are considered at risk for metabolic syndrome if you have three of the following conditions:[4]

1. Abdominal obesity, or having an “apple” shape
2. High triglyceride levels
3. Low HDL (good) cholesterol levels
4. High blood pressure
5. High fasting blood sugar

Is high fructose corn syrup the smoking gun in the fight against obesity? The research is not in just yet on that, but researchers are tirelessly working on it. Do you think there may be enough data to show that it is a major contributor to obesity and a wide array of diseases that are costing our society billions of dollars to treat?

This is for you to decide, but you must also decide if it is worth the risk of taking the chance.

If you have ever wondered if weight loss and better health can really be easy, maybe it would be worth it to try a diet that is a way of life, and not the newest fad. Counting calories and grams of fat may mean you eat foods with low amounts of both calories and fat, but if there is even a small chance that you could be at risk for metabolic syndrome and the conditions that come with it, perhaps it is not the best answer.

Sources:

1. Facts About Obesity in he United States
2. Consultation Sugar Guidline
3. A sweet problem: Princeton researchers find
4. What Is Metabolic Syndrome?

SuperCharge Your Health with Chia Seeds!

Chia seeds are an ancient fuel source used for centuries by some of the world’s healthiest people.  These super seeds contain an abundance of life-enhancing nutrients such as omega-3 fatty acids and anti-oxidants.  Super charge your health by incorporating chia seeds in your diet.

Chia seeds are native to South America where they were revered by two of the most powerful tribes: the Aztecs and Mayans.  These tribes considered chia to be more valuable than gold.  The Aztecs would traditionally consume chia for extra energy and stamina before going into battle or before a big hunt.

Chia is easy to grow as it survives in very temperate environments and is quite self-sustaining.  It is hardly bothered by insects and grows very efficiently.  An individual could survive quite well on chia alone due to the rich blend of nutrients it provides.

Chia’s Nutritional Profile

Chia boasts an impressive array of flavonoid and polyphenol anti-oxidants including quercetin, kaempferol, chlorogenic acid, and caffeic acid.  It has three times the amount of anti-oxidants as blueberries for equal volume.  Chia is also loaded with the small chain omega-3 fatty acid ALA and soluble and insoluble fibers.  These key nutrients make chia a powerful defense against everyday stress and chronic disease processes.

Improve Blood Sugar Sensitivity

Chia seeds’ nutritional components include healthy fats, anti-oxidants, clean proteins, and fiber. Chia contains no sugar and very minimal amounts of non-fibrous carbohydrates.  Chia also contains high levels of calcium, magnesium, and potassium.   This combination is perfect for healthy blood sugar levels and sustained energy.  A diet that includes chia seeds is a powerful combatant for diabetes, heart disease, and metabolic syndrome.

Healthy Gut Function

The healthy gut bacteria that our digestive system depends upon thrive off of different forms of fiber.  Sugar is the enemy of these life giving microorganisms because it feeds the parasitic organisms that are in competition.  Chia’s makeup of essential fats, antiparasitic anti-oxidants, and a rich array of fibers is a perfect nutritional blend to build a healthy gut.

The chia fibers are able to absorb ten times their weight in water which helps to hydrate the colon and move toxins out of the gut.  The blend of insoluble and soluble fiber helps to sweep and sponge microorganisms and environmental toxins out of the colon and into the feces.

Boosts Mental Function

Chia is loaded with omega 3 fatty acids and nueroprotective anti-oxidants such as quercetin, caffeic, and chlorogenic acid.  These essential fats and anti-oxidants produce cell membranes that are more flexible and efficient.  Healthier cell membranes results in more efficient nutrient delivery systems and faster nerve transmission processes.  This improves brain function including memory and concentration.

Using Chia in Everyday Life

Chia seeds can be used in a wide variety of dishes including soups, no-grain cereals, smoothies ,and baked goods.  They are also a great addition to any salad or veggie sauté.  Many vegans are lacking healthy proteins and fats in their diet while many carnivores lack anti-oxidants and fibers in their diet.  Chia, being a complete protein source, is the perfect addition for both of these groups.

To optimize your health look to add two to four tablespoons of this superfood into your diet daily.  Two tablespoons of chia give you seven grams of fiber, four grams of protein, and five grams of omega 3 fatty acids.  The most bioavailable form of chia is sprouted and enzymatically activated for optimal nutrient delivery.

Sources for this Article Include:

• http://healthyeating.sfgate.com/top-10-health-benefits-chia-seeds-6962.html
• http://www.bodybuilding.com/fun/super-seed-the-case-for-chia.html
• http://www.fitday.com/fitness-articles/fitness/exercises/five-health-benefits-of-chia.html
• http://www.naturalhealth365.com/food_news/chiaseeds.html

The Anti-Aging Power of Avocados

Foods that have an incredible array of health benefits that go well beyond just their nutrient value are considered superfoods.  These foods are typically loaded with a combination of critical fatty acids, anti-oxidant phytonutrients, and essential amino acids.  Avocados are one of the best anti-aging superfoods to consume.

Avocados are native to Central America and were a favorite food of the Aztec Indians.  The avocado plant is part of the flowering plant family Lauraceae, which includes camphor, bay laurel ,and cinnamon.  Avocados are considered a fruit.  They are cultivated in tropical climates throughout the world, including southern Florida and California.

Avocado’s Have a Long, Rich History

The oldest known evidence of avocado use as a food was found in a cave in Puebla, Mexico.  The dates of the writings are thought to be from around 10,000 BC.  The two major types of avocados are the Hass Avocado and Florida Avocado.  The Hass avocado was named after Rudolph Hass who developed an avocado farm and obtained a patent for the avocados he was growing.

The Florida avocados are significantly larger than the Hass avocado’s but are lower in overall fat and calories.  The Hass avocado is more dense in monounsaturated fatty acids than the Florida avocado.  The Hass avocado averages between 18-30% fatty acids while the Florida avocado has about 3-5% fats.  This equals out to the Florida avocados being about 25-50% of the total fat content found in the Hass avocados.

Avocados Rich in Healthy Fats & Anti-Oxidants

This amazing fruit is very high in healthy oleic acid.  This is a monounsaturated fat that helps increase fat metabolism.  It is also rich in the powerful carotenoid anti-oxidants lutein and zeaxanthin as well as Vitamin E (tocopherol).

These anti-oxidants decrease oxidative stress and allow for a healthier cellular environment.  Other critical components include ionic potassium and folate.  These elements are alkaline forming in the body, helping to buffer acidic wastes that accumulate within the human tissue and bloodstream.

Avocados Enhance Nutrient Assimilation

Avocados are a terrific complement to a vegetable based meal.  Most vegetables, particularly in their raw state, contain a high amount of carotenoid based anti-oxidants.  Studies have shown that these anti-oxidants are lipophilic (fat-loving) and are absorbed best in the body when combined with a healthy fat such as oleic acid.

A study published in the Journal of Nutrition in March 2005 showed that adding avocados to salads increased absorption of alpha-carotene, beta-carotene, and lutein 7.2, 15.3, and 5.1 times higher, respectively, than the average amount of these carotenoids absorbed when avocado-free salad was eaten.

Hass avocados have been found to be the most densely concentrated variety of the avocado fruit.  They contain the highest content of lutein and zeaxanthin and other fat-soluble nutrients.  Both types of avocados are terrific for the digestive system as they contain a good variety of both soluble and insoluble fibers.

Avocados’s Have Anti-Aging Nutrients

Avocados are one of the best anti-aging foods that prevent wrinkles and skin aging. The D-manno-heptulose sugar that is found in avocados has been shown to improve the skin’s epidermis by boosting collagen formation.  Avocados also contain specific amino acids and carotenoid anti-oxidants that reduce age spots, soothe inflammation, and heal scars and burns.

When looking to find a ripe avocado, it is best to feel the consistency rather than judge them off of their color.  Ripe avocados that are still good are typically firm but have slight give to them.  Any sort of mushy consistency is a warning sign that the inside meat is oxidized and rotten.

Refrigerating your avocados will increase their shelf life while putting them in a bag with an old banana peel will make them ripen faster.

Sources For This Article Include:

• http://www.superfoodsrx.com/superfoods/avocado/
• http://www.oprah.com/food/Secret-Superfood-Avocados-Dave-Liebermans-Blog
• http://valerietonnerhealthcoach.blogspot.com/2011/06/superfood-avocado.html
• http://www.naturalnews.com/028923_superfoods_nutrition.html

Eat Yourself Thin! with The Top 3 Fat-Fighting Fats

Good news. Fat is your friend.  Forget anything you’ve ever read, been told, or been bombarded with on the supermarket shelves. Fat and cholesterol are vital for your health and wellbeing.  Pretty good news, huh?

The key is to eat the right fats, in moderation.  Fats support healthy hormones, promote skin regeneration, reduce sugar cravings, keep you fuller for longer, burn (yes, I said burn) body fat, support brain health, boost energy levels and metabolism, protect your immune system, and optimize your health.

Low-fat products, one of my favourite topics, are just plain-old dodgy.  You have every right to ditch them from your fridge.  In order to have the fat removed,they process the normal (full-fat) product by applying heat, which begins to destroy the nutrient content. Then the fat-soluble vitamins present in the product are also removed along with the fat.  Vitamin A and Vitamin D, for instance, are fat-soluble, so in order for your body to absorb these vitamins you actually need a little fat in your food.

To make matters worse when they sell low-fat products they need to put back in the vitamins that have been removed, so they toss in synthetic vitamins.  The body doesn’t know what on Earth to do with these random synthetic vitamins; it doesn’t recognise them and simply cannot absorb them because the food still lacks fat!

Full-fat products are not only tastier, they are more natural and are better for your health and wellbeing. Plus, you often eat less, because they fill you up. Think of yoghurt. Is there anything better than a dollop of thick, creamy Greek yoghurt?  Runny, fluro pink, strawberry flavored, low-fat yoghurt you could drink through a straw  just doesn’t compare.

The French are onto something; they have some of the most beautiful fatty foods in the world (think cheeses and rich meats), yet they are a skinny nation because they only eat a little at a time.

Back to my point. There are three types of fats: unsaturated, polyunsaturated and monounsaturated, and all are necessary, though some are needed more than others.

1. Saturated fats include butter, lard, dairy products, milk, and coconut oil.
2. Polyunsaturated fats are found in salmon, tuna, walnuts and vegetable oils like corn oil and soybean oil.
3. Monounsaturated fats can come from avocados, olive oil, peanut oil, and sesame oil.

I do want to point out that of the saturated fats, some are better than others. Plant-based fats, like coconut oil, have amazing fat-burning and immune-boosting properties, unlike other saturated fat products that are very high in cholesterol.

So what does this mean for you?  Well, you’ve gotta jump on the polyunsaturated and monounsaturated fats bandwagon.

Saturated fats are the ones you want to limit, as they’re linked with chronic conditions such as heart disease.  Trans fats are ones you really want to dodge, at all costs.  They’re heavily processed and chemical-ridden, which not only contributes to weight gain around the middle, they also put stress on your liver, contribute to potential hormone imbalances, and can lead to chronic conditions.

Trans fats are typically laden with sugar, making them even more detrimental to your health, hormones, nervous system, and of course your waistline.  Trans fats are usually found in fried foods and takeaway, including hot chips, (French fries) cakes, and doughnuts.

Plus sugar is the major culprit in weight gain and obesity, as well as numerous chronic diseases.   There are natural sweeteners found in nature that make great alternatives to sugar. Try xylitol and stevia, which you should be able to buy from your local health store.

The Top 3 Fat-Fighting Fats

Coconut Oil

• Antibacterial benefits
• Boosts your immune system
• Easily digested – your gut loves it!
• Fabulous to cook with as it can withstand high temperatures, meaning it doesn’t become damaged during cooking or frying and turn carcinogenic like some other oils

Try adding a teaspoon of it to a green tea, or cooking your eggs or meat with it.

Avocado

• Supports a healthy heart
• Controls blood pressure
• Supports nervous system and mood

Try adding ½ an avocado to salads, spreading it on toast or even eating it by itself with a good crack of pepper on top.

Cacao – Raw, Unprocessed Chocolate

• Boosts your mood –contains a naturally occurring stimulant, theobromine
• Supports healthy hormones & promotes fertility
• Reduces spasms, including headaches, migraines, and stomach cramps.

Try adding a teaspoon of cacao nibs to your muesli, salads, or even desserts.

Here’s a recipe you might want to try.

Raw Coconut Cacao Truffle Balls – Recipe

These truffle balls are a delicious and guilt-free way to blend nutrient-dense foods together.   They’re also a great way to up your fat intake, which as you know by now is crucial for your health and wellbeing.  These truffles are perfect as a snack, to share with friends at a dinner party, or even give to the kids, if you’re willing to share. This recipe makes about 15 truffle balls, depending on the size you make them.

Ingredients:

• 1 cup cacao powder and 1 extra teaspoon of cacao powder for dusting
• 1 cup coconut oil
• 1 cup coconut butter
• 1 cup almond butter
• 12 dates, pitted
• ¼ teaspoon of ground cinnamon
• 3 tablespoon of finely shredded coconut

Method:

1. Heat coconut oil and coconut butter in a saucepan, until melted.
2. Blend the dates with a teaspoon of water, until they are a smooth paste.
3. Combine oils, date paste, and all remaining ingredients, except for shredded coconut, in a mixing bowl. Mix well.
4. Pour the shredded coconut and cacao powder on a plate.
5. Shape the mixture into bite-size balls, by rolling them between your hands.
6. Roll the balls in coconut & cacao powder.
7. Place truffles on a tray and store in the fridge.

With so many alternative health practitioners talking about essential fatty acids, it’s interesting to see how many of them don’t really know what essential fatty acids are. Most say something like “Omega 3s and Omega 6s are essential fatty acids”. This is an inaccurate statement.

By definition, there are only two essential fatty acids; alpha-linolenic acid (one of many omega-3 fatty acids), and linoleic acid (one of many omega-6 fatty acids). The body can convert these two essential fatty acids into all the other fatty acids the body needs, but the body is not always able to do this adequately for optimum health. For this reason, a wide variety of healthy fats are essential for optimum health.

For more on fat check out our article,  FAT.

Our bodies need fat. Stored fat insulates body organs against shock, helps maintain body temperature, and serves as energy stores. More than 60 percent of our brain is made of fat.

Fats that come from our diet are necessary for the absorption of fat soluble vitamins. Fatty acids play a vital role in maintaining healthy skin, healthy hair, and promoting healthy cell function (which is the foundation of good health). Dietary fats are the source of fatty acids our bodies need.

If you are underweight, physically fit, or even overweight, chances are you are not eating enough of the right kinds of fats. Though obesity is epidemic, Raymond Francis estimates more than 90% of the American people are deficient in needed fatty acids.

Most of the fat eaten in the modern diet is partially hydrogenated fats or saturated fats. Our diet is also too high in omega 6 fatty acids. While we need to eliminate trans fats altogether, a proper balance of the other fatty acids is one of the foundations of a healthy, balanced diet.

Trans Fats

Man-made trans fatty acids are fats that have been partially hydrogenated, which involves adding hydrogen to the fat molecule of an unsaturated fat. Some common examples are shortening and margarine. Turning an oil into a trans-fat increases its shelf life, improves consistency for processing (making the oil thicker), and dramatically prolongs the shelf life of the products made with them (pastries, fried foods, crackers, cookies, snack foods, and many other processed and prepackaged foods), which is why trans fats are so pervasive in the American diet. Unfortunately, this process produces unnatural molecules that our bodies do not know how to handle. (Trans-fats that occur naturally in small quantities in meat and milk from cows, goats, and sheep and in pomegranates, cabbage, and peas are harmless.)

Man-made trans fats are toxic and should be completely avoided. A diet high in trans-fats dramatically raises the risk of coronary heart disease or stroke and puts you at higher risk of developing type II diabetes.

SATURATED vs MONUNSATURATED vs POLYUNSATURATED

When a fat is said to be a saturated fat, or a poly unsaturated fat, or a mono unsaturated fat this means it contains more of the aforementioned fatty acids than any others. For instance, coconut oil is a saturated fat because it is highest in saturated fatty acids, but it does contain other fatty acids as well.

Saturated Fatty Acids

Saturated fats are highly stable because all the carbon-atom linkages are filled—or saturated—with hydrogen. These fats do not normally go rancid, even when heated. They are solid or semisolid at room temperature. 

Monounsaturated Fatty Acids

Monounsaturated fatty acids have one double bond in the form of two 
carbon atoms double-bonded to each other. Therefore they lack two hydrogen atoms. Monounsaturated fats are usually liquid at room temperature, and like saturated fats, they are relatively stable. They do not go rancid easily and they can also be used in cooking.

Polyunsaturated Fatty Acids

Polyunsaturated fatty acids have two or more pairs of double bonds and, therefore, lack four or more hydrogen atoms. Two polyunsaturated fatty acids, linoleic acid, an omega 6 fatty acid and linolenic acid, an omega 3 fatty acid are “essential fatty acids” or EFA’s.  All of the other fatty acids can be made by converting one kind of fatty acid into another, but these two must come from our diet. The polyunsaturated fatty acids are liquid, even when refrigerated. These oils are highly reactive. They go rancid easily, (especially omega-3 linolenic acid), and should be treated with care. Polyunsaturated oils should never be used in cooking or heated at all.

Saturated Fat

Saturated fats are found in animal products and tropical oils. Examples of foods high in saturated fats include lard, butter, whole milk, cream, eggs, red meat, chocolate, and solid shortenings.

The typical American diet is too high in saturated fat. The source of this fat is the typical animal raised for human consumption or raised to produce milk or eggs. Our beef, chicken, and pork are usually fed grains rather than their natural diets. In addition they are fed or injected with antibiotics and growth hormones. These animals are diseased, full of cancer, and extremely acidic. Their body fats are also unbalanced; they are way too high in omega 6s.

And yet, saturated fats are as essential to our health as unsaturated fats. Raymond Francis says, “Saturated fat is what gives the cell membrane backbone. It gives stiffness to the cell membrane. Obviously, this is necessary, but when you get too much saturated fat in the diet, the cell membrane is too stiff. Consequently the tissue made out of these cells is too stiff. Then you have people pulling muscles, and tendons, because their tissues are not elastic enough, they are too stiff.”

Fat Excessive saturated fat intake can raise your blood cholesterol and increase your risk of developing coronary artery disease.

Omegas

Omega 3s, 6s and 9s are three classifications of fatty acids. Both omega 3s and omega 6s are polyunsaturated fatty acids. Omega 9’s are monounsaturated fatty acids. Omega 9s are the most abundant fatty acids in nature. They are not in short supply in our diets. Plus omega 9 fatty acids can be used by the body as a substitute for most of the omega 3s or 6s if these fatty acids are not present. However, omega 9s really aren’t an ideal replacement, and the body will eventually suffer from this.

While you may hear that Omega 3s and 6s are essential fatty acids, this is an oversimplification that leads to yet another common misunderstanding. These groups of fatty acids contains one essential fatty acid each:

1. Alpha linoleic acid (ALA) is an omega 3 essential fatty acid.
2. Linoleic acid (LA) is an omega 6 essential fatty acid.

Our bodies cannot create these essential fatty acids or convert other fatty acids into ALA or LA. But both of these essential fatty acids can be converted into other fatty acids as needed.

Omega 6s – an Inflammation Epidemic

In general, omega 6s promote inflammation, and omega 3s reduce inflammation.

Of the two, what’s most readily available in our modern society is pro-inflammatory Omega 6’s.

Some of the most common oils include soy, corn, safflower, sunflower, and canola. These commercial oils are high in omega 6’s and low in omega 3’s (they are almost always processed, and for many reasons toxic).

The abundance of omega 6 fatty acids is causing an epidemic of inflammation-related disease. Virtually every single chronic disease in modern society is inflammation related. Dr. Kelly tells us, “The ratio of omega 6s to omega 3s in our diet is typically It is always best to get nutrients the way Mother Nature provides them. between 10 to 1 and 30 to 1. An optimal ratio is closer to equal, and certainly no higher than 4 to 1.”

“Inflammation is literally killing us,” says Dr. Kelly. “Virtually all disease and illness is related to inflammation. If you suffer from arthritis, heart disease, fibromyalgia, chronic fatigue syndrome, sinusitis, allergies, acne, asthma, digestive conditions, flu symptoms, dysmenorrheal, endometriosis, Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, cancer, osteoporosis, hypertension, depression, the insulin resistance syndrome (pre-diabetes), or diabetes, colitis, headaches, chronic inflammation of any kind, or menstrual cramps – and this list is not complete – you have inflammation-related illness. Inflammation is the epidemic.”

Raymond Francis agrees, “Yes, we are getting far too many omega 6s and too few omega 3s in our diet. This imbalance is a major contributor to our epidemic of chronic disease. Excess omega 6s cause inflammation and every chronic disease is inflammatory.”

Inflammation is a natural first step to healing. But ingesting so many toxins with the foods we consume and the chemicals we come in contact with is not natural. We are constantly damaging our bodies, causing chronic inflammation, and then, on top of it, we give our bodies too many omega 6s, the fats that promote inflammation, and not nearly enough of the omega 3s, the fats that finish the healing process. It’s a cycle that is absolutely killing us and is either directly or indirectly linked to almost every single disease.

Balance is the key.

Cooking With Oils

Safflower, sunflower, corn, soy, and cottonseed oils are polyunsaturated fats. And though unstable (remember they easily go rancid and should never be used for cooking) they are extremely common in processed foods and often used for cooking.

Heating oils can introduce hydrogen atoms into the fat molecules. This happens quickly and easily with polyunsaturated fats, producing the unnatural trans-fats.

Remember, though flax seed oil is very healthy, it is also a polyunsaturated fat and is too unstable for cooking.

Monounsaturated fats are more stable (they already have more hydrogen atoms in the molecule). But cooking with monounsaturated oils at a high heat can ruin their health properties. Raymond tells us, “When you heat an oil too high you can turn it into trans fats. When you see an oil that is smoking, it’s too hot.” (But again, this rule does not work for polyunsaturated fats. Don’t cook with them.)

Raymond suggests cooking with olive oil, or even better, coconut oil or ghee. “Coconut oil is already saturated, so it’s much more stable.”

Eating Healthy Fats

Foods to avoid include meat or dairy products from animals that are not fed their natural diet and unnatural processed foods. Also, wheat, oats, and corn should be limited (there are strong arguments for eliminating corn and wheat from your diet completely, but that’s another story).

Dr. Kelly says, “We weren’t meant to eat grains so often. Oatmeal has a (omega 6 to omega 3) ratio of 21 to 1!”

For most people, there is nothing more beneficial to health than making sure the ratio of fatty acids in the diet are correct. This is just as important as an alkaline diet. The best way to achieve both these objectives is to (and if you have been reading all of the OLM issues you’ll know what we are about to say), EAT MORE RAW, FRESH, ORGANIC FRUITS AND VEGETABLES! For optimum health, even if your diet is near perfect, you will benefit from fatty acid supplements.

Fatty Acid Supplementation

We need the broad spectrum of fatty acids including saturated fatty acids, omega 3, omega 6, and omega 9 fatty acids. “It is always best to get nutrients the way Mother Nature provides them. Each of these molecules is used in many ways by the body and we need to supply them all in the correct ratios, which is what nature provides in a traditional healthy diet,” says Raymond Francis. He recommends Udo’s oil 3-6-9 as a source for balanced omega 3s and 6s (as does Dr. Shillington).

Francis and Dr. Kelly also add fish oil to their diet to increase their intake of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These two fatty acids are absolutely critical to one’s health, and are in extremely short supply in the modern diet. Most healthy people can make these fatty acids from essential fatty acids, but the conversion is weak and most of us will benefit from supplementing our diet with them. In fact, some people, particularly those whose ancestors ate a lot of fish, lack enzymes to produce DHA, and EPA.

Dr. Kelly tells us “Get a high quality fish oil, which provides you with DHA and EPA. A high quality fish oil should not smell fishy. If it does, it’s rancid. I recommend Nordic Naturals cod liver oil.” Raymond Francis recommends Carlson Cod Liver Oil, but agrees Nordic is a good brand. Algae provide vegan DHA and EPA supplementation of DHA and EPA.

Remember, balance is the key to health. We need to eliminate trans-fats (the unnatural manmade oils and shortenings) and balance our other fats to provide our bodies with the nutrients and building blocks to heal and to function as nature intended.