c.2006 turning-the-tables

3. Well, hopefully, you�re more informed than the poor queen. Trans fats are as bad as it gets, when it comes to edible fats and oils. But does that mean that all fat is bad? If you�ve listened to the media for the past several years, you might be tempted to say the answer was yes. But you would only be part right. And part wrong.Well, hopefully, you�re more informed than the poor queen. Trans fats are as bad as it gets, when it comes to edible fats and oils. But does that mean that all fat is bad? If you�ve listened to the media for the past several years, you might be tempted to say the answer was yes. But you would only be part right. And part wrong.

4. The truth is, in a nutshell, that we can�t live without fat. They are as critical to our body structurally as nerves, muscle and blood vessels, and functionally there are as important as proteins and essential vitamins and minerals. In a nutshell, we can�t live without fat. Here�s what fat does for us: It is our primary source of usable energy It�s critical for the construction of healthy cells Fats compose 50% of our cell membranes. Every cell in our body is protectively coated with a sheath of fats. These fats influence the care and feeding of the cell and the process of normal cell division. One type of essential fatty acid from fish (DHA) makes up 33% of the fatty acid content of the cerebral cortex and over 60% of all brain matter, plus a significant portion of the retina of our eyes Fats allow us to assimilate and use calcium, Vitamin A, D, K and E Fats help protect the liver from alcohol and other toxins They are critical to brain and nervous system function, particularly in children They provide antioxidant protection against cancer and other degenerative diseases, especially antioxidant rich oils like olive oil They exert control over inflammation in the body THINK OF FT AS AN ESSENTIAL BUILDING MATERIAL. WITH THE RIGHT MATERIAL A BUILDING STANDS TALL AND STURDY --- BUT IF IT�S BUILTS FROM WEAK OR UNSUITABLE MATERIALS, IT�S LIKELY TO ENCOUNTER PROBLEMS WHEN TIMES ARE TOUGH � LIKE THIS The truth is, in a nutshell, that we can�t live without fat. They are as critical to our body structurally as nerves, muscle and blood vessels, and functionally there are as important as proteins and essential vitamins and minerals. In a nutshell, we can�t live without fat. Here�s what fat does for us: It is our primary source of usable energy It�s critical for the construction of healthy cells Fats compose 50% of our cell membranes. Every cell in our body is protectively coated with a sheath of fats. These fats influence the care and feeding of the cell and the process of normal cell division. One type of essential fatty acid from fish (DHA) makes up 33% of the fatty acid content of the cerebral cortex and over 60% of all brain matter, plus a significant portion of the retina of our eyes Fats allow us to assimilate and use calcium, Vitamin A, D, K and E Fats help protect the liver from alcohol and other toxins They are critical to brain and nervous system function, particularly in children They provide antioxidant protection against cancer and other degenerative diseases, especially antioxidant rich oils like olive oil They exert control over inflammation in the body THINK OF FT AS AN ESSENTIAL BUILDING MATERIAL. WITH THE RIGHT MATERIAL A BUILDING STANDS TALL AND STURDY --- BUT IF IT�S BUILTS FROM WEAK OR UNSUITABLE MATERIALS, IT�S LIKELY TO ENCOUNTER PROBLEMS WHEN TIMES ARE TOUGH � LIKE THIS

5. The truth is, in a nutshell, that we can�t live without fat. They are as critical to our body structurally as nerves, muscle and blood vessels, and functionally there are as important as proteins and essential vitamins and minerals. In a nutshell, we can�t live without fat. Here�s what fat does for us: It is our primary source of usable energy It�s critical for the construction of healthy cells Fats compose 50% of our cell membranes. Every cell in our body is protectively coated with a sheath of fats. These fats influence the care and feeding of the cell and the process of normal cell division. One type of essential fatty acid from fish (DHA) makes up 33% of the fatty acid content of the cerebral cortex and over 60% of all brain matter, plus a significant portion of the retina of our eyes Fats allow us to assimilate and use calcium, Vitamin A, D, K and E Fats help protect the liver from alcohol and other toxins They are critical to brain and nervous system function, particularly in children They provide antioxidant protection against cancer and other degenerative diseases, especially antioxidant rich oils like olive oil They exert control over inflammation in the body THINK OF FT AS AN ESSENTIAL BUILDING MATERIAL. WITH THE RIGHT MATERIAL A BUILDING STANDS TALL AND STURDY --- BUT IF IT�S BUILTS FROM WEAK OR UNSUITABLE MATERIALS, IT�S LIKELY TO ENCOUNTER PROBLEMS WHEN TIMES ARE TOUGH � LIKE THIS The truth is, in a nutshell, that we can�t live without fat. They are as critical to our body structurally as nerves, muscle and blood vessels, and functionally there are as important as proteins and essential vitamins and minerals. In a nutshell, we can�t live without fat. Here�s what fat does for us: It is our primary source of usable energy It�s critical for the construction of healthy cells Fats compose 50% of our cell membranes. Every cell in our body is protectively coated with a sheath of fats. These fats influence the care and feeding of the cell and the process of normal cell division. One type of essential fatty acid from fish (DHA) makes up 33% of the fatty acid content of the cerebral cortex and over 60% of all brain matter, plus a significant portion of the retina of our eyes Fats allow us to assimilate and use calcium, Vitamin A, D, K and E Fats help protect the liver from alcohol and other toxins They are critical to brain and nervous system function, particularly in children They provide antioxidant protection against cancer and other degenerative diseases, especially antioxidant rich oils like olive oil They exert control over inflammation in the body THINK OF FT AS AN ESSENTIAL BUILDING MATERIAL. WITH THE RIGHT MATERIAL A BUILDING STANDS TALL AND STURDY --- BUT IF IT�S BUILTS FROM WEAK OR UNSUITABLE MATERIALS, IT�S LIKELY TO ENCOUNTER PROBLEMS WHEN TIMES ARE TOUGH � LIKE THIS

6. Where did we go wrong? So where did we go wrong? Well, in many ways � this image shows one critical one � but today we�ll just focus on ONE. So where did we go wrong? Well, in many ways � this image shows one critical one � but today we�ll just focus on ONE.

7. From fabulous fats to factory fats Take a look at the recipe I handed out for french fries. It shows in graphic detail what has happened in the past 50 years to fats. In a word, they�ve become fake. Why did we turn real fats into fake fats, or factory fats? Shelf life! Eg., Baked goods made with shortening or margarine will last 4-5 times longer than those made with butter. But what helps the shelf life of mayonnaise, doesn�t do much for our own shelf life.Take a look at the recipe I handed out for french fries. It shows in graphic detail what has happened in the past 50 years to fats. In a word, they�ve become fake. Why did we turn real fats into fake fats, or factory fats? Shelf life! Eg., Baked goods made with shortening or margarine will last 4-5 times longer than those made with butter. But what helps the shelf life of mayonnaise, doesn�t do much for our own shelf life.

8. What happens when real fats are processed into �factory fats�? They move into all of the places where real fats belong - brain, heart, arteries, cells, skin, reproductive organs � and contribute to heart disease, cancer, inflammation, skin conditions and reproductive difficulties they are guilty of trespassing, obstruction of nutrition, fraud, and generalized mayhem The usual suspects: If you use these fats you should lock them up and throw away the key! But sometimes they are in places where you might not expect them. For example�.If you use these fats you should lock them up and throw away the key! But sometimes they are in places where you might not expect them. For example�.

10. So where do we get real fat? Nuts and seeds Fatty fruits like olives, avocadoes, and coconut Fatty fish Organic whole milk, cream and butter Unrefined oils

11. What is real fat composed of? Fats are made up of molecules called FATTY ACIDS. You�re probably familiar with the three main categories of fatty acids: saturated (like butter, coconut oil, palm oil, animal fat); monounsaturated (like olive oil and canola oil); and polyunsaturated (like safflower, sunflower, and corn oils; fish oil, flax seed oil and evening primrose oil). Of all these fatty acids there are two that nutritionists call �essential,� that is, those that our bodies can�t manufacture and that we get from diet alone. These are known as the ESSENTIAL FATTY ACIDS and they are the family of fats known as Omega 3 fatty acids and Omega 6 fatty acids. Primitive cultures ate Omega 3 and Omega 6 rich foods in amounts that kept things in JUST THE RIGHT BALANCE for good health: about 3 or 4 parts Omega 6 to 1 part Omega 3. Today we seem to have lost that balance: we are MUCH HEAVIER ON THE OMEGA 6 side of the equation, and much lighter on the Omega 3 side � leaving us in a perpetual state of imbalance.Fats are made up of molecules called FATTY ACIDS. You�re probably familiar with the three main categories of fatty acids: saturated (like butter, coconut oil, palm oil, animal fat); monounsaturated (like olive oil and canola oil); and polyunsaturated (like safflower, sunflower, and corn oils; fish oil, flax seed oil and evening primrose oil). Of all these fatty acids there are two that nutritionists call �essential,� that is, those that our bodies can�t manufacture and that we get from diet alone. These are known as the ESSENTIAL FATTY ACIDS and they are the family of fats known as Omega 3 fatty acids and Omega 6 fatty acids. Primitive cultures ate Omega 3 and Omega 6 rich foods in amounts that kept things in JUST THE RIGHT BALANCE for good health: about 3 or 4 parts Omega 6 to 1 part Omega 3. Today we seem to have lost that balance: we are MUCH HEAVIER ON THE OMEGA 6 side of the equation, and much lighter on the Omega 3 side � leaving us in a perpetual state of imbalance.

12. Which fats are fabulous? So we�ve talked about the difference between real fats and factory fats, but which of the real fats are truly fabulous? Let�s look at those now.So we�ve talked about the difference between real fats and factory fats, but which of the real fats are truly fabulous? Let�s look at those now.

13. Which fats are fabulous? Omega 3 fatty acids (ALA, EPA, DHA) found in: Flax oil Hemp oil Walnuts/Walnut Oil Fish oil Omega 6 fatty acids (GLA) found in: Borage seed oil Black current oil Evening Primrose Oil Omega 9 fatty acids found in: Olive Oil Rice Bran Oil Avocadoes Coconut Oil Raw Milk and Butter Note that I did not include oils like corn, safflower, and sunflower oil. These are already very high in Omega 6 fatty acids and as I mentioned, we already get far too much of this type of fat in our diet. These oils also tend to be among the most highly processed oils around. Note that I did not include oils like corn, safflower, and sunflower oil. These are already very high in Omega 6 fatty acids and as I mentioned, we already get far too much of this type of fat in our diet. These oils also tend to be among the most highly processed oils around.

14. What fabulous fats can do for you

15. Maintain flexible cell membranes Back to our building analogy: if you had no windows in a building, you couldn�t move anything in or out. Likewise in our cells � without a flexible cell membrane you can�t get essential nutrients into the cell, and you can�t get waste products out of the cell.Back to our building analogy: if you had no windows in a building, you couldn�t move anything in or out. Likewise in our cells � without a flexible cell membrane you can�t get essential nutrients into the cell, and you can�t get waste products out of the cell.

16. Reduce inflammation

17. Turning inflammation on� Fats and oils activate various switch-like functions in your body. They control the production of chemicals called prostaglandins. These prostaglandins can inititate inflammation, or turn it on. When the preponderance of fat in the body is trans fat, or an over abundance of Omega 6 fats, the inflammation swich gets turned on.Fats and oils activate various switch-like functions in your body. They control the production of chemicals called prostaglandins. These prostaglandins can inititate inflammation, or turn it on. When the preponderance of fat in the body is trans fat, or an over abundance of Omega 6 fats, the inflammation swich gets turned on.

18. Turning inflammation on� But when the body is nourished by fabulous fats, the inflammation switch is turned off.But when the body is nourished by fabulous fats, the inflammation switch is turned off.

19. Turning inflammation on� and off So you see, you exert a tremendous degree of control over whether your body is burning with inflammation, or chillin�, as my daughter would say.So you see, you exert a tremendous degree of control over whether your body is burning with inflammation, or chillin�, as my daughter would say.

20. Fabulous Fats Normalize blood lipids Regulate total cholesterol levels Raise HDL(good) cholesterol levels Lower triglycerides (blood fat) Lower C � Reactive Protein (inflammatory marker) Lower fibrinogen (clotting factor) Normalize glucose levels (blood sugar) Thousands of studies document these effects. Diane H. Morris, PhD, RD: Flax - A Health and Nutrition Primer� http://www.natureshealthypeople.com/library_flax.html Now let�s talk about blood lipids, or fats in the blood. Here are some wonderful things that happen when you throw the factory fats out of your diet and focus exclusively on fabulous fats.Now let�s talk about blood lipids, or fats in the blood. Here are some wonderful things that happen when you throw the factory fats out of your diet and focus exclusively on fabulous fats.

21. Normalize body fat Here�s the part that�s most obvious and perhaps the most counter intuitive. Real fat is the best stabilizer of blood sugar around. And what makes you fat? It�s NOT fabulous fat ----- it�s sugar and refined carbohydrates that your body converts into fat. As a bonus, fabulous fats also control appetite because they�re absorbed into your bloodstream more slowly. This keeps you feeling full longer and keeps appetite and cravings under control.Here�s the part that�s most obvious and perhaps the most counter intuitive. Real fat is the best stabilizer of blood sugar around. And what makes you fat? It�s NOT fabulous fat ----- it�s sugar and refined carbohydrates that your body converts into fat. As a bonus, fabulous fats also control appetite because they�re absorbed into your bloodstream more slowly. This keeps you feeling full longer and keeps appetite and cravings under control.

22. Hair, Skin and Nails Dry skin is a clear indication that you�re not getting enough EFAs in your diet. Why? Because your skin gets to enjoy essential fatty acids only after mother nature has provided them to your glands and organs who rely on them for their vital functions. Your skin loses them first, gets them last.Dry skin is a clear indication that you�re not getting enough EFAs in your diet. Why? Because your skin gets to enjoy essential fatty acids only after mother nature has provided them to your glands and organs who rely on them for their vital functions. Your skin loses them first, gets them last.

23. Enhance brain function Because fat is such an important part of your brain, it makes sense that the right fats would help nerve transmission. Research indicates that those with high blood levels of an omega 3 called DHA are 40% less likely to develop Alzheimer�s Disease or any form of dementia. Fabulous fats are especially critical in developing fetuses and babies. Mothers who eat plenty of Omega 3 oils contain large amounts of it in breast milk which seems to help protect against ADHD and other neurological disorders, as well as enhancing eyesight development. In Canada, infant formula is now fortified with Omega 3 fatty acids, specifically a type called DHA for these reasons. And in USA, kids with ADHD are now routinely given ADHD to help them focus and perform better academically.Because fat is such an important part of your brain, it makes sense that the right fats would help nerve transmission. Research indicates that those with high blood levels of an omega 3 called DHA are 40% less likely to develop Alzheimer�s Disease or any form of dementia. Fabulous fats are especially critical in developing fetuses and babies. Mothers who eat plenty of Omega 3 oils contain large amounts of it in breast milk which seems to help protect against ADHD and other neurological disorders, as well as enhancing eyesight development. In Canada, infant formula is now fortified with Omega 3 fatty acids, specifically a type called DHA for these reasons. And in USA, kids with ADHD are now routinely given ADHD to help them focus and perform better academically.

24. Moderate mood �Those with severe depression registered much lower levels of Omega 3 fatty acids in their blood.� Journal of Affective Disorders, Vol. 48, 1998 British researchers have looked into Omega 3 deficiency and depression and have found an inverse relationship. I.e., those with severe depression registered much lower levels of Omega 3 fatty acids in their blood. (Journal of Affective Disorders, 1998, Vol. 48, p 149)British researchers have looked into Omega 3 deficiency and depression and have found an inverse relationship. I.e., those with severe depression registered much lower levels of Omega 3 fatty acids in their blood. (Journal of Affective Disorders, 1998, Vol. 48, p 149)

25. Provide vitamin and mineral transport to bones and other tissues As mentioned earlier � fats are necessary to utilize certain fat-soluble nutrients that are essential to healthy bones � especially calcium, Vitamin D and Vitamin K. So they�re absolutely critical for children to develop adequate bone mass and for adults to maintain it.As mentioned earlier � fats are necessary to utilize certain fat-soluble nutrients that are essential to healthy bones � especially calcium, Vitamin D and Vitamin K. So they�re absolutely critical for children to develop adequate bone mass and for adults to maintain it.

26. Where do I get �em?

27. What next? First, throw �em away!

28. What�s next? Oil Change! Here�s a sampling of some of the fabulous fat items I try to keep my the stocked with. If you feel like � ask me why.Here�s a sampling of some of the fabulous fat items I try to keep my the stocked with. If you feel like � ask me why.

29. Will real fat make you fat? No! Adding or losing pounds is dependent on metabolic rate Good fats provide efficient energy, speeding up metabolic rate Processed carbohydrates create excess sugar in the blood, activating insulin and slowing down metabolic rate Now that I�m encouraging you to eat real fats, I know what�s on your mind�.Now that I�m encouraging you to eat real fats, I know what�s on your mind�.

30. In short� fats make fabulous friends, but�.

31. Helayne recommends� Cod Liver Oil (Nordic Naturals, Carlson) (liquid) Omega Synergy (mixed Omegas) � Designs for Health (www.designsforhealth.com) Neptune Krill Oil (Omega 3 + carotenoids) Beyond Essential Fats (liquid) (www.naturahealthproducts.com) Flax chocolate bars (www.nutiva.com) PaleoBars with Omega 3s and coconut oil (www.designsforhealth.com)