Super Seniors Fitness Solutions

Keys to Living Well, Feeling Great & Enjoying Life

Fats – choose them wisely! September 14, 2014

Filed under: Health,Nutrition — jax allen @ 6:56 am
Tags: , , , , , , ,

The Skinny on Choosing Fats

<a href="https://superseniorssolutionsuk.files.wordpress.com/2014/09/img_1240.jpg”>IMG_1240.JPG

Processed seed and veggie oils are very high in Omega-6 polyunsaturated fatty acids. As you know when the Omega-6 to Omega-3 ratio shifts too high in favour of Omega-6, bad things happen in your body.
The excess Omega-6 can cause inflammation (1)
Inflammation is linked to cardiovascular disease, cancer, diabetes, arthritis and more.
Studies also show that Omega-6 fatty acids may increase death from heart disease.

So, when you are told to avoid saturated fats consider what you are the alternatives are doing to your body.
I would NEVER encourage you to go Low Fat either. Your body needs fats – they’re not called Essential Fatty Acid for nothing!

REFERENCES
2. Rose, G. A., Thomson, W. B., & Williams, R. T. (1965). Corn oil in treatment of ischaemic heart disease. British medical journal, 1(5449), 1531.

3. Christakis, G., Rinzler, S. H., Archer, M., & Kraus, A. (1966). Effect of the anti-coronary club program on coronary heart disease risk-factor status. Jama,198(6), 597-604.

IMG_1217.JPG

Cooking Fats

What’s the best way to choose fats?

Look at these three things:

1. How they are made. Choose least processed options, the unrefined or ‘virgin’ oils.

2. Fat composition, more saturated fat content means less heat damage when cooking.

3. Smoke point, how hot it gets before it smokes! But look at fat composition first.

IMG_1579-0.JPG

Try cooking with these fats instead of processed veggie and seed oils: Coconut oil, butter (or clarified butter called Ghee), and even animal fats like goose fat and lard! Yes lard…

Don’t cook with these processed oils at high heat, they are not stable. In fact, we recommend you avoid them all together. Stay away from margarines too, remember even insects won’t touch them!

Soybean oil
Canola oil
Corn oil
Safflower oil
Cottonseed oil
Sunflower oil
Rapeseed oil
Rice Bran oil
Olive oil, virgin, is still an excellent choice but for dressing hot and cold foods NOT for frying or roasting! It’s attributed to the amazing health of the Mediteranean diet. (7)

Remember, processed seed & veggie oils are snuck into a lot of foods. If you really want to avoid them, always read the label!

Reference 7
7. Kontogianni, M. D., Panagiotakos, D. B., Chrysohoou, C., Pitsavos, C., Zampelas, A., & Stefanadis, C. (2007). The impact of olive oil consumption pattern on the risk of acute coronary syndromes: the CARDIO2000 case–control study. Clinical cardiology, 30(3), 125-129.

Eat Clean. Stay Active. Feel Great

Jax

Advertisements
 

#3 Tackle Your Inflammation – Trans Fats June 16, 2014

Filed under: Health,Nutrition — jax allen @ 7:30 am
Tags: , ,

Pro-inflammatory Agent: Trans fatty acids are notorious for their double whammy effect: they increase the levels of ‘bad’. Cholesterol, while lowering levels of the ‘good’. Cholesterol. But that isn’t all they can do. They’ve also been found to promote inflammation, obesity and resistance to insulin, laying the ground for degenerative illnesses to take place.

Find them in: Deep fried foods, fast foods, commercially baked goods and those prepared with partially hydrogenated oil, margarine and/or vegetable shortening. Note that items that list 0g trans fats on the label may still contain some amount of these toxic fats. This is because in the US, the government allows items containing less than 0.5g of trans fats to be declared as trans-fat free. Commercially prepared peanut butter is one good example. Your best bet is to read the ingredients list and make sure partially hydrogenated oil or vegetable shortening isn’t used.

Inflammation-dousing Substitute: Look for alternative products that contain no trans fats. That don’t have partially hydrogenated oil or vegetable shortening in the ingredients list. When in doubt, assume that all commercially prepared foods contain trans fats unless stated otherwise.

 

9/13 Lies That Keep You Fat and Sick – Vegetable Oils November 18, 2013

Filed under: Health,Nutrition — jax allen @ 8:30 am
Tags: , , , , , ,

9/13 Refined Seed- and Vegetable Oils Are Healthy

20131101-214646.jpg

Some studies show that polyunsaturated fats lower your risk of heart disease.

For this reason, many have recommended that we increase our consumption of vegetable oils like soybean oil, sunflower oil and corn oil.

However, it is important to realize that there are different types of polyunsaturated fats, mainly Omega-3s and Omega-6s.

While we get Omega-3s from fish and grass-fed animals, the main sources of Omega-6 fatty acids are processed seed- and vegetable oils.

The thing is… we need to get Omega-3s and Omega-6s in a certain balance. Most people are eating too little Omega-3 and way too much Omega-6 (73, 74).

Studies show that excess Omega-6 fatty acids can increase inflammation in the body, which is known to play a causal role in many serious diseases (75, 76).

Most importantly, seed- and vegetable oils are associated with a significantly increased risk of heart disease… the biggest killer in the world (77, 78, 79, 80, 81).

If you want to lower your risk of disease, eat your Omega-3s but avoid the refined seed- and vegetable oils.

It’s important to keep in mind that this does NOT apply to other plant oils like coconut oil and olive oil, which are low in Omega-6 and extremely healthy.

Bottom Line: Excess consumption of refined seed- and vegetable oils can increase inflammation in the body and dramatically raise your risk of cardiovascular disease.

Like this post? Please Follow my blog. Thanks. Jax

References and to Read more: http://authoritynutrition.com/top-13-nutrition-lies-that-made-the-world-sick-and-fat/#ixzz2jLCpsECe