©dr.joel

SUPER FOODS FOR A SUPER

LIFE!

I.3. FABULOUS FATS

The first wealth is health. -Ralph Waldo Emerson

WHAT YOU’LL LEARN TODAY Health Benefits of Fats

Fats & Healthy Hormones

Types of Fat

Low Fat Craze Fats

Cholesterol

Bad Fats

Good Fats

Omega Fats

HEALTH BENEFITS HEALTHY FATS

*Anti-Inflammatory

*Fat Soluble Absorption (Vitamins A,D,E & K) *Free Radical Protection *Immune Function

*Heart Health

*Energy (preferred source)

*Cell Membranes

*Hormones

*Nerve Transmission

*Hair, Skin & Nails

FAT PREFERRED ENERGY SOURCE

Did you know the human

body's most preferred

energy source is not from

protein, carbs or sugar, but

in fact fat!

Full Over Longer Time- Leptin reduces appetite

Blood Sugar Stable-Carbs Slower Release into

Blood

Reduced Fat Storage-Promotes storage of carbs as

glycogen vs fat

Fat Loss-promotion of reduced inflammation and

release of PPARs ( help burn fat) *PPARs (Peroxisome Proliferator-Activated Receptors )

FATS KEEP YOU FULLER!

BRAIN FUNCTION

• BRAIN= 60% FAT

• The fats you eat strongly influence your level of

brain function.

• Some nutritional anthropologists believe the

human brain would not have developed as it

did without access to high levels of DHA (a

type of fat) found in fish and wild game. Just two generations of high omega-6 and low

omega-3 fats can lead to profound changes in

brain size and function.

ENDOTHELIAL HEALTH

Heavily saturated animal and

dairy fats, trans fats,

hydrogenated fats and

chemically-altered fats from

vegetable shortening and oils

can all damage the

endothelium

14 Robert T. Gerber, Kathleen Holemans, Ivan O'Brien-Coker, Anthony I. Mallet, Rita Bree,F. André Assche, Lucilla Poston (1999). Cholesterol-independent endothelial dysfunction in virgin and pregnant rats fed a diet high in saturated fat. The Journal of Physiology, Volume 517 (2), pp. 607-616

REPLACE GRAIN CARBS WITH FAT

Our ancestors consumed a diet

that is the complete opposite

of the averages persons diet of

today. It was primarily made

up from vegetables, fruit, nuts,

roots and meat. The diet was

thus high in fats and protein,

and low in grain and

sugar derived carbohydrates.

FAT HISTORY

DATE NUTRITION ADVICE FLAW

1960s Decrease Saturated Fat

Increase Polyunsaturated Fat (PUFAs)

Subcategories with w-6 increasing CVD vs w-3

1970s Decrease Cholesterol Not a good measure for predicting coronary disease

1990s Margarine Contains Trans-Fats Linked to Heart Disease

2000s Gluten Free GF not necessarily healthy

“LOW FAT” CRAZE FACTS Fact- Obesity Rates Soared

Fact- Replaced with vegetable gums, starches, sugars and salt

Fact- Starches & Sugar Increase Insulin Surge

Fact- Insulin Surge promotes eating until we are stuffed

Fact-Fats help keep us full and prevent overeating by promoting

release of leptin and CCK.

Compare calories of full fat and low fat foods

ie low fat ice cream 80 calories / scoop vs full fat 95 calories/scoop

NOT ALL FATS ARE EQUAL

SATURATED HYDROGENATED

Saturated fat that has been chemically

processed

MONOUNSATURATED

POLYUNSATURATED

OMEGA 3

FATS

POLYUNSATURATED

OMEGA 6

TRANSFATTY ACIDS

Polyunsaturated fat that has been

processed

OMEGA 6 COOKING OILS

Polyunsaturated fat that has been

processed

More Saturated

Less Saturated

Choose These

Avoid These

Whole Food Sources Processed Sources

Saturated fatty acids-Insulation (*Meat, *Milk, Coconut Oil)

Monounsaturated fatty acids-Cell Membrane Protection (olive, peanut, **canola oils; avocados, nuts, seeds)

Polyunsaturated fatty acids-Cell Membrane Protection(omega-3 polyunsaturated oils from fish, flaxseed , chia seeds)

HEALTHY OILS

Saturated fatty acids-Insulation-Animal products (such as meat, poultry, seafood, eggs, dairy products, lard and butter), and hydrogenated coconut, palm and other tropical oils

Trans fatty acids-Partially hydrogenated vegetable oils, commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine

w-6 to w-3 Ratio- increase w-3 foods

UNHEALTHY OILS

TRANS FATS VS W-3 FATS “TRANSFATS” are created through the heating and hardening

process of oils.

Transfats lead to arteriosclerosis 0-2g/day

Watch for partially hydrogenated oils

OMEGA 3 fatty acids metabolism boosters & function as blood thinner and therefore protect cardio-vascular system

Flaxseed oil , Fish oil

HOW MUCH OF EACH TYPE OF FAT ?

1/3 of your fatty acids from saturated fats;

1/3 from monounsaturated fat;

and

1/3 from polyunsaturated fat

(with a good amount of

omega-3 fatty acids)

W-3: W-6 1:1

WHOLE UNPROCESSED FOODS

ESSENTIAL FATTY ACID PATHWAY

Omega-6 Pathway Omega-3 Pathway

(LA) LINOLEIC ACID Corn, Cottonseed, Safflower, Soybean,

Sunflower, Peanut, Rice Bran oil

(ALA)

ALPHA LINOLENIC ACID Flaxseed, Hemp, Chia seed oil

(GLA)

GAMMA LINOLEIC ACID Evening Primrose oil, Spirulina

***Borage (24%) or Black Current oils

(DGLA)

DIHOMMO GAMMA LINOLEIC ACID

EPA, Magnesium, Zinc, C, B3,B6

Inhibits Conversion of GLA to AA

(AA)

ARACHIDONIC ACID Processed Meats, Fats, Shellfish

INFLAMMATION Prostaglandins (PGI2, PGE2)

Leukotrienes (LTB4) Thromboxanes (TBX, TXA2)

(EPA)

EICOSAPENTANOIC ACID Fish oil

(DHA)

DOCOSAHEXANOIC ACID Fish or Algae oil

ANTI-INFLAMMATORY Prostaglandins (PGI3, PGE3, TXA3)

PGE1

COX-2

COX-2

ENZYMES

OMEGA 6 (LA) TO OMEGA 3 (ALA)

Diets rich in the Omega-6 are highly correlated with severe

cardiovascular mortality when compared to the more

balanced Omega-3 Diets.

REGION US/EU JAPAN GREENLAND

Ratio W-6: W-3 30:1 12: 1 1: 1

Men: CVD

Mortality/1000

45 12 5

MINIREVIEW: The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular

Disease and Other Chronic Diseases; ARTEMIS P. IMOPOULOS; 2008 The Society for

Experimental Biology and Medicine; DOI: 10.3181/0711-MR-311.

OMEGA 3 & HEART DISEASE

SIGNS OF OMEGA-3 DEFICIENCIES

Mental fog Depression

Weight gain Brittle fingernails

Allergies Arthritis

Poor quality of

sleep

Memory problems

Dry hair Dry skin

Lack of

concentration

Fatigue

:

OMEGA 3/6 BALANCE SCORE Tracks omega-3 and omega-6 HUFA

IDEAL: OMEGA 3= OMEGA 6 (5+ to -5)

Maximum: Omega 3 to 3X Omega 6

Average North American : Omega 3 to 10 X++ Omega 6

HIGHER THE SCORE THE BETTER

IDEAL: 5 + or higher & reduce -5

Reference: http://www.fastlearner.org/WebsiteFiles/NIX6_Mar15.pdf

WHAT’S YOUR O-MEGA SCORE?

Omega 3

Omega 6% Omega-3 CHD Risk

> 60% Minimal

45-59% Low

35-44% Moderate

25-34% High

<25% Very High Omega 6

54%

EAT THE THREE: + BALANCE SCORES

(

FAT W3-6 BALANCE SCORE

1.Fish: Salmon oil, Cod

Liver oil, Mackerel,

Salmon, Whitefish

(HUFAS: EPA & DHA)

+263, +140,+109, +83,

+62

2. Flax: oil, seeds +46,+32

3. Chia seeds +24

FISH & MERCURY CONTENT

HIGH*

Minimize Marlin Orange Roughy Swordfish

Shark Tilefish Tuna

MODERATE LOW

1 Meal/week Bass, chilean

Bluefish Cod Haddock Halibut, Atlantic Lobster Mahi Mahi Monkfish

Red snapper Salmon, chinook

2-3 X /week Anchovies Bass (freshwater) Bass (sea) Bluefish Butterfish Calamari

Catfish Clams Cod, Atlantic Crab, Russia Crayfish Flounder/Sole, Atlantic

Haddock Herring Mackerel Oysters Pollock Salmon Sardines

Scallops Shrimp Sole Tilapia, China Trout Tuna,

canned, light

NIX THE SIX

FAT/OIL W3-6 BALANCE SCORE

1. Vegetable Oils: Safflower,

Grapeseed, Sunlfower, Poppy seed, Soy, Corn

-84, -79, -74, -71, -68, -

59

2. Mayo -52

3. Margarine & Vegetable Shortening -39,-38

4. “Junk Food” & Processed Food : chips ,microwave popcorn

-33, -24

5. Processed Nuts & Seeds (Roasted): Sunflower seeds, Walnuts, Peanut

butter

-60,-50-25

6. Commercially Raised Meats -23 to -8

NUTTY ABOUT NUTS!

Although Nuts & Seeds are high in omega 6 vs 3 the lower carb, high

protein, phytonutrients and low glycemic index have us including

them in moderation ie. Handful/day

NUTS & SEEDS OMEGA 3-6 SCORE

Safflower seeds -54

Walnuts, black -50

Sunflower seeds -39

Pine nuts -38

Pumpkin seeds -38

Sesame seeds -37

Brazil nuts -31

Pecans -28

Peanuts, dry roasted -27

Pistachios, dry roasted -23

Almonds -21

Soybeans, dry roasted -21

Cashews -15

Hazelnuts, blanched -9

WHAT ABOUT OILS? Cooking Oil Omega 3-6

Balance Score Sat/Mono/Poly Fatty

Acids (%) Omega-6 (%) Omega-3 (%) Omega-9 (%) Smoke point

Almond oil -20 8.2/69.9/17.4 17.4 0 69.4 420 F (216 C)

Avocado oil -13 11.6/70.6/13.5 12.5 1.0 67.9 400 F (204 C)

Butter - 63.3/25.9/3.8 3.4 0.4 24.6 300 F (149 C)

Butter oil - 62.3/28.9/3.7 2.3 1.5 25.2 485 F (252 C)

Canola oil -11 7.4/63.3/28.1 19.0 9.1 61.7 400 F (204 C)

Coconut oil - 86.5/5.8/1.8 1.8 0 5.8 350 F (177 C)

Corn oil -59 13.0/27.6/54.7 53.5 1.16 27.3 450 F (232 C)

Cottonseed oil -59 25.9/17.8/51.9 51.5 0.02 17.0 420 F (216 C)

Flaxseed oil +46 9.4/20.2/66.0 12.7 53.3 20.3 225 F (107 C)

Grapeseed oil -79 9.6/16.1/69.9 69.6 0.1 15.8 420 F (216 C)

Hazelnut oil -11 7.4/78.0/10.2 10.1 0 77.8 430 F (221 C)

Macadamia oil - 12.5/83.5/4.0 2.0 2.0 83.0 413 F (210 C)

Mustard oil -11 11.6/59.2/21.1 15.3 5.9 11.6 489 F (254 C)

Olive oil -10 13.8/73.0/10.5 9.8 0.8 71.3 375 F (191 C)

Palm oil -10 49.3/37.0/9.3 9.1 0.2 36.6 455 F (235 C)

Peanut oil -36 16.9/46.2/32.0 32.0 0 44.8 450 F (232 C)

Rice bran oil -36 -

Safflower oil -84 7.5/75.2/12.8 12.7 0.1 74.8 510 F (266 C)

Safflower/high oleic

-14 - -

Sesame oil -46 14.2/39.7/41.7 41.3 0.3 39.3 510 F (266 C)

Soybean oil (refined)

-50 15.3/22.7/57.3 50.3 7.0 22.6 460 F (238 C)

Sunflower oil -74 13.0/46.2/36.4 35.3 0.9 46.0 440 F (227 C)

Vegetable oil -59 - - - - -

Walnut oil -48 9.1/22.8/63.3 52.9 10.4 22.2 400 F (204 C)

Wheat germ oil -54 - - - -

Caution- GMO

Food Calories From Fat % Cholesterol mg per 100

gms

Salmon, Atlantic, Wild 40 ( w-3) 90

Beef, round bottom, lean 28 80

Chicken, white meat,

skinless

24 ( only 4% less than

beef)

90

Tuna, white 21 90

Egg Fill in****** 450

Broccoli, raw 10 0

Rice, brown 7 0

Beans, navy 4 0

Lentils 3 0

Apple 3 0

Orange 3 0

Reference: U.S. Deaprtment of Agriculture, Agricultural Research Service. 2007. USDA National Nutrient Database for Standard Reference, Release 20. Nutrient

Data Laboratory Home Page, www.nal.usda.gov/fnic/foodcomp. Barnard, Neal, M.D., & Reilly, R.D., The Cancer Survivor’s Guide, Foods that help you fight back!, 2008, The Cancer Project, ISBN 978-1-57067-225-5

FAT & CHOLESTEROL

IN FOODS

WHOLE FOOD-BASED HEALTHY FATS

ANIMAL VEGAN NUTS & SEEDS, RAW

Butter, pastured Avocados Perilla seeds Hazelnuts (-9)

Dairy, full fat Cacao, raw Flax oil + 42 Cashews, raw (-15)

Fish , wild i.e. sardines,

herring, salmon

Chocolate, dark,

unsweetened

Flax seeds +32 Soybeans, dry roasted (-

21)

Fish oil i.e. Cod liver, Krill,

Sardine

Cocoa powder,

unsweetened

Chia seeds Almonds, raw(-21)

Seafood Coconut, fresh & oil Savi seeds (Sacha inchi )

Pistachios , raw(-23)

Meats, fatty,

pastured/grass-fed

Olives, fresh

Sea vegetables +25 (EPA & DHA directly)

Vegetables (w-3) +1 to +4 (ALA) spinach, lettuce, broccoli, cauliflower, squash,

Brussels sprouts

COCONUT OIL

Lauric Acid ( 50%) , Steric Acid, Capryllic Acid

Healthy Fat: Saturated Fatty Acid: Medium Chain Fatty Acid vs Short Chain Fatty Acid or Long Chain Fatty Acids (

Animal Products)

Cholesterol Free

Health Benefits: ANTIMICROBIAL: lipid coated

> HDL, Acne ( topically), Enhanced Skin Uptake of Nutrients

Caution: Saturated fats < 10% total daily calories

Use: Popcorn, Curries, Salad Dressings

©drjoel

COLD WATER FISH: SALMON W-3-Fatty Acids, Bioactive Peptides- calcitonin (sCT), Protectins (from DHA)

Vitamin D: 100IU/oz, Selenium 4oz 75% DV, tryptophan, B3,B12

Anti-inflammatory, Anti-oxidant, Anti-estrogenic

Health Benefits: Cardiovascular, Depression, Brain, Arthritis, DES, Macular Degeneration

Quantity: 4 gm/day w-3-FA ( 2000 calorie diet) 4 oz= 2 gms=50% RDI

Caution: Contamination: Wild Atlantic chinook and sockeye higher w-3 content Farmed GE free, Gout & Kidney Stones (purines)

Use: Remove skin from farmed

PERILLA SEEDS

Seeds of Asian Shiso Plant

2X omega-3 content as chia

seeds

Omega-3 to Omega 6= 6:

1(highest of any oils)

Milder tasting than chia seeds

©drjoel

w-3-Fatty Acids, Fiber, Lignans ( phyotestrogen)

Manganese, Magnesium

Anti-inflammatory, Anti-oxidant, Anti-estrogenic

Health Benefits: Diabetes, Cardiovascular Bone Health, Estrogen Dominance, Dry Eye Syndrome ( DES)

Quantity: 2 tbsp flax seeds/3 tbsp flax meal /50grams > 140% RDA w-3’s

Uses: Grind as needed , Great egg replacer 1c:3c water

Caution: 1.Fibre- increase slowly & add water, 2. Hormone caution, 3. Rancidity , 4. Cyanide -reduced by cooking and safe at the RDA, 5. Phytic Acid (Thus use

sprouted)

FLAX SEEDS

17 X more Omega-3 per

ounce than wild Sockeye

Salmon*

28 oz./snack package

Complete Protein 6 grams

Fiber 9 grams

6 grams w- 3 & 5 grams w- 6

(roasted)

SAVI SEEDS (SACHA INCHI)

May lower cholesterol & triglyceride ( maintains HDL)

Dose: 5–30 grams

Can be enjoyed as a herbal tea •1 Tbsp fenugreek Seeds

•1 tsp honey

•1 slice lemon Caution: Avoid during pregnancy ( uterine stimulating)

FENUGREEK SEED HERBAL TEA

NUTRIENT ANALYSIS WEBSITES

Barnard, Neal, M.D., & Reilly, R.D., The Cancer Survivor’s Guide, Foods that help you fight back!, 2008, The Cancer Project, ISBN 978-1-57067-225-5

FABULOUS FATS RECIPES

Fabulous Flax Pesto… No Oil!

Chia Trio: Pops, Pudding & Dip/Drizzle

Salmon with Avocado Herbal Salsa

H-Avocado Lime Soup

H-Olive Tomato Sundried Tapenade

H-Natural Nutella

THIS WEEKS CHECKLIST FABULOUS FATS Monitor your daily fat intake

Grocery Store: w-3 Fat i.e. sprouted chia seeds, flax

seeds

Recipe X 1

©drjoel