Do Not Be Afraid of These Saturated Fats

Saturated fats can actually keep you lean and healthy.

I am a strong believer of including a variety of healthy oils and fats into your diet. I know some people are still really afraid of fat, especially saturated fat, but trust me, healthy fats can truly be good for you and actually help you burn fat.

Fats work with other nutrients to supply your body with the building blocks for metabolism, longevity, hormone balance, heart health, vision, skin and energy.

And, saturated fats are actually NECESSARY for your good health.

Healthy essential saturated fats include fat from organic grass fed beef, grass-fed butter, coconut oil, and even lard. These fats are heavy in omega 3’s, Conjugated Linoleic Acid, cholesterol (yes I said cholesterol, which is good for you and important for your body), vitamins A and K, and monounsaturated fats.

Twenty five years ago, animal fats became the enemy, based on one doctor’s flawed research findings.

It’s odd, though, that human civilizations have survived and thrived for years on high fat diets, but in our world today, we eat far less butter and lard than we did at the turn of the century, and heart disease, cancers, inflammatory diseases, depression and obesity rates have skyrocketed!

Could the doctors and the food pyramid be wrong? Yes.

We are actually suffering from an inadequate and unbalanced fat intake.

Medical research shows that it is the sugars, starches, excessive omega 6 fats, and trans fats from refined foods that increase the inflammation in our cells and blood vessels.

Our bodies send out cholesterol to mend these inflamed blood vessel walls, and then you have cholesterol buildup.

Fat actually is a more efficient and longer lasting fuel for energy, which keeps blood sugar stable and helps to prevent fat storage, as long as you are avoiding starchy processed grains and sugars.

And what about butter?

Butter has actually been used as a part of the diet for thousands of years. In fact, the first written reference to butter was found on a 4500 year-old limestone tablet. People around the world have prized butter for its health benefits.

Butter is a completely natural food essential to your health – especially when you eat organic, grass fed butter, high in CLA and one of the only sources of vital Vitamin K2.

Some of butter’s many benefits include:

  • Butter is the most easily absorbable form of Vitamin A necessary for thyroid and adrenal health, both of which are essential to fat burning and energy.
  • Butter contains lauric acid, important in treating fungal infections and yeast infections.
  • Butter contains lecithin, essential for proper cholesterol metabolism.
  • Butter contains antioxidants that protect against free radical damage.
  • Is a great source of Vitamins A, D, E and K.
  • Is a very rich source of a very important mineral, selenium, which is a powerful cancer fighting nutrient.
  • Butter contains conjugated linoleic acid, which is a potent fat burner, anti-cancer agent, muscle builder, and immunity booster.
  • The vitamin D found in butter is essential to absorption of calcium, the immune system and overall wellbeing.
  • Contains a special anti-stiffness factor, which protects against calcification of the joints.
  • Is a source of iodine in highly absorbable form-highly recommended for adequate thyroid function and fat metabolism.
  • Is a source of quick energy, and is generally not stored as fat.
  • Contains Arachidonic Acid (AA) which plays a role in brain function and is a vital  component of cell membranes.

Coconut oil is another important healthy saturated fat and is often preferred by athletes, body builders and by those trying to lose weight.

Because it is quickly and easily converted directly into energy and is not stored as fat, coconut oil helps in boosting energy and endurance, and enhances athletic performance. Coconut oil actually raises the metabolism and is excellent to burn fat as well.

Make a point to include healthy saturated fats into your diet, while eliminating sugars, grains and starchy products. Your cholesterol levels, triglycerides and blood sugar will improve for the better.

Don’t be afraid of saturated fats anymore.

Till next time, stay healthy and lean!

 

 

Catherine (Cat) Ebeling RN BSN, is a back to basics diet and nutrition specialist. In addition to her advanced degree in nursing from a major medical school, she has spent the last 30 years intensely studying diet, health and nutrition. She also has a book titled "The Fat Burning Kitchen, Your 24 Hour Diet Transformation" that has sold over 60,000 copies worldwide, and has helped thousands of people transform their lives, lose weight and improve their health.

               Her mission is to help others prevent disease and live their best life ever.    

       Nutrition made Easy. Simple.Smart.Nutrition.

Are You Confused About Cooking Oils?

 

 

Cooking Oils seem to be an ever changing debate.

We had it drilled into our heads that we should all avoid lard, butter and saturated fats.

But are vegetable oils any better?

New research says that vegetable oils may actually be contributing to the diseases they were meant to prevent.

And what about cooking with oil? What oils are ok to heat and what oils should NEVER be heated?

Many of the so-called 'healthy' oils are really bad for our health, and many of those oils and fats we were told to avoid may actually be good for us.

My good friend and fitness and nutrition expert, Mike Geary has an excellent article on oils that I wanted to share with you. In it, he clears up some of the confusion on which oils are good for us and which ones are bad for us.

You may be in for a surprise!

Check it out here:

Amazing Energizing, Fat Burning Secrets of Coconut Oil

 

Coconuts once were considered bad for you.

It was thought that the saturated fat in coconut lead to high cholesterol, clogged arteries, heart disease, and weight gain.

Now, coconuts have taken center stage for their nutrition value.

So the question is: Are coconuts good for you or bad for you?

Coconut is now sold in stores as coconut oil, the coconut meat itself, coconut milk and coconut water.

While all parts of the coconut contain great health benefits it's the oil that makes it a real superfood!

Coconut oil, once avoided like the plague, is now known to be very beneficial to the body. Yes, hydrogenated coconut oil is bad–as are all hydrogenated fats.

But organic, unprocessed, virgin coconut oil is a whole different story. Coconut oil has been found to have some truly unique benefits for your body and is now considered a very healthy food.

Coconut oil has been described as "the healthiest oil on earth."

What makes coconut oil so good and so unique?

Ok, so fats come in different sizes. Well actually, fat molecules come in different sizes. Fats are made up of either Long Chain Fatty Acids (LCFA), Medium Chain Fatty Acids (MCFA), or Short Chain Fatty Acids (SCFA).

The majority of fats and oils in our diets, whether they are saturated, unsaturated, or come from animals or plants, are composed of long-chain fatty acids (LCFA).

Some 98 to 100% of all the fatty acids you consume are LCFA.

The size of the fatty acid is extremely important.

Why? Because our bodies respond to and metabolize each fatty acid differently depending on its size. Coconut oil is composed predominately of medium-chain fatty acids (MCFA)— also known as medium-chain triglycerides (MCT). Coconut oil contains the most concentrated natural source of MCFA available in our diet.

Because our bodies process MCFA’s differently, the effects of coconut oil are distinctly different from those of other oils.

Coconut oil is actually used to help treat health issues including weight loss, skin conditions, allergies, inflammation, Alzheimer’s and dementia, and strengthening the immune system.

Scientific studies have shown that coconut oil also has anti-microbial, anti-fungal, and anti-viral properties and is effective against candida, measles, giardia, listeria, (common food-poisoning pathogens), staph, and heliobacter pylori (bacteria responsible for stomach ulcers) and is even being used to help HIV/AIDS patients.

And forget all the stuff that was once said about coconut oil and cholesterol and heart attacks!

Virgin coconut oil actually has a beneficial effect in lowering total cholesterol, triglycerides, phospholipids and low-density lipoproteins (LDL-the bad cholesterol) and so is good for the blood vessels and the heart.

And, how about this: Substituting coconut oil for other vegetable oils in your diet will help you burn fat better, lose weight and have more energy.

How is this possible? Compared to carbohydrates, medium-chain triglycerides are a better and more efficient source of quick energy. Most oils, are broken down into fatty acids that circulate through your body after you eat them, and hungry fat cells in our bodies readily store these as fat.

When you eat MCFA’s, they go straight to the liver to get immediately metabolized and processed as energy.

Wouldn’t it be nice to be able to take a pill that would shift our metabolic rate into a higher gear? Well guess what? Coconut oil does that.

Eating foods containing medium chain fatty acids is like putting high-octane fuel into your car.  Because MCFA’s go directly to the liver and converted into energy, the body gets a boost of energy. And because MCFA’s are easily absorbed by the energy-producing parts of the cells, metabolism increases. 

This burst of energy has an energizing effect on the entire body.

The fact that MCFAs digest immediately to produce energy and stimulate metabolism has led athletes to use them as a means to enhance exercise performance. 

There are several studies showing this to be true:

In one study, investigators tested the physical endurance of mice who were given MCFA’s in their daily diet against those that weren't. The study extended over a six-week period.  The mice were subjected to a swimming endurance test every other day.  They were placed in a pool of water with a constant current flow like that found in a river.  The total swimming time until exhaustion was measured. 

While at first there was little difference between the groups of mice, those fed MCFA’s quickly began to out-perform the others and continued to improve throughout the testing period.

In another study, the thermogenic (fat-burning) effect of a high-calorie diet containing 40% fat as MCFA was compared to a diet containing 40% fat as LCFA (long chain fatty acids).

The thermogenic effect of the MCFA was almost twice as high as the LCFA: 120 calories versus 66 calories.

The researchers concluded that the excess energy provided by fats in the form of MCFA does not get stored as fat, but rather would be burned. MCFA’s are popular among body builders because they help reduce carbohydrate intake, and increase energy.

MCFA’s also have muscle-sparing effects. As a result, they help build muscles while reducing fats, and this means better fat-burning metabolism for you.

Since these super fats increase metabolism, and boost energy, virgin coconut oil gets ranked at the top of the list as a fat-burning food.

Researchers are now looking into the exciting possibility of using coconut oil as a treatment not only for Alzheimer’s disease but also for Parkinson’s disease, Huntington’s disease, multiple sclerosis and amyotrophic lateral sclerosis (ALS or Lou Gehrig’s disease), drug resistant epilepsy, brittle type I diabetes, and diabetes type II (insulin resistance).

The most important change you can make in your diet is to replace all the refined vegetable oils (soybean oil, corn oil, safflower oil, sunflower oil, etc.), margarine, shortening, or hydrogenated oils you may be currently using in your food preparation with coconut oil.

Coconut oil remains stable at higher heats for cooking and tastes great in most dishes. Try some in your next stir-fry! It also tastes great raw, straight from the jar.

I put coconut oil (its pretty thick at room temperature or below) on toast, in smoothies, or use in homemade mayo or salad dressing recipes.

One of my favorite healthy oil mixes is to use a combination of Udo’s Choice, grass fed butter and coconut oil when cooking. There are hundreds of ways to eat coconut oil, just give it a try!

 

 

 

 

Sources: Dr. Mary Enig, PhD, F.A.C.N., “Coconut: In support of good health in the 21st Century, http://www.coconutoil.com/coconut_oil_21st_century.htm, 2004-2007 Coconut Research Center, http://www.coconutresearchcenter.org/, 2004 Ivy, John, and Robert Portman, “The Performance Zone: Your Nutrition Action Plan for Greater Endurance and Sports Performance” (Teen Health Series), North Bergen, NJ: Basic Health Publications, Inc., 2004. Ryan, Monique, “Sports Nutrition for Endurance Athletes”, Boulder, CO: Velo Press, 2002. Dr. Joseph Mercola, “Here's the Smarter Oil Alternative I Recommend to Replace Those Other Oils in Your Kitchen", Mercola.com, 2010.