CHOOSE
THE HIGHEST QUALITY ESSENTIAL OILS & "MONO-UNSATURATED FATS"
Nature provides a
variety of fats and oils for maintenance of mental health, nervous system and immunity.
You need saturated fats [like organic coconut oil], mono-unsaturated
fats [like olive oil], and poly-unsaturated fats
[like omega-3 rich
oils found in flax or chia seeds]. Mechanically pressed or "expeller
pressed" oils contain phyto-nutrients
as well as nutrients. Some vegetable oils need to be refrigerated, like
Omega-3 rich oils, which go rancid rapidly
while coconut oil remains shelf
stable.
Omega-3 fatty acids and Omega-6 fatty acids are essential
because your body is unable to synthesize them like it can
mono-unsaturated
oils. In other words, you must eat essential oils or you will die.
Mono-unsaturated oils haveonly one double bond ["mono"=
one]. Poly-unsaturated fats have more than one double bond. Double bonds are
the weakest links in the fatty acid chain,
therefore digest easily. This is
why essential oils and mono-unsaturated fats digest well.
Vegetable oils usually
predominate in one type of fatty acid, but contain small concentrations of a
variety of fatty acids.
For example, sesame oil has a high concentration of
omega 6 fatty acids, but also contains traces of mono-unsaturated fatty acids
and even saturated fats.
Saturated fatty acids
are strong bonds, like super-glue. Saturated fats contain ZERO double bonds.
Trans fatty acids are deadly fats.
They are by-products of hydrogenated,
heat-treated vegetable oils, are found in fried meats, difficult to digest and
clog "the pipes" ...your arteries.
Poly-unsaturated
["ESSENTIAL"] oils
include:
"omega
3 fatty
acids", which includes:
1.) alpha-linolenic acid ...and...
2.) eicosapentaenoic acid or "EPA"
Found in fresh cold water fish
[blue cod, salmon, mackerel, menhaden, herring, sardines, tuna, eel -- BE CARE OF
MERCURY: eat smaller fish, like sardines]. Avoid farmed fish as much as
possible. These fish are often treated with antibiotics and do not get much
exercise, so they are fattier.
Found in unrefined oils:
expeller pressed canola, ground flaxseeds, chia seeds, walnuts and unprocessed soy
foods.
In supplements with: flax oil, fish
oil, primrose oil, non-GMO soy
Most folks only need 1/2 to 1
teaspoon of omega 3 rich oil
Want Omega-3 Rich Beef? Grass
fed beef is cattle raised on grasses, which are rich in omega-3 oils &
CLA. CLA is conjugated linoleic acid, a very popular weight loss supplement.
Prevent Rancidity:
Avoid exposure of these oils to light and high temperatures to avoid the
development of cancer-causing peroxides. If possible, purchase in dark
bottles, or transfer into and store in dark bottles. Refrigerate omega-3
rich oils.
Thaw out before using.
Let's
take a closer look at "Omega
6 fatty acids"
Found in cold-pressed
vegetable oils, including:*grape seed
oil, sesame oil, soybean oil [*grape seed oil can be heated to 485
degrees Fahrenheit, without producing dangerous and potentially carcinogenic
free radicals]
Found in raw nuts,
raw seeds & legumes [beans, lentils, peas, peanuts]
Found In supplements
with: borage oil, grape seed oil, primrose oil
Many Americans
overdose on refined omega 6 rich oils.
Overdosing on overly-processed [peroxide-rich] vegetable oils like
corn, safflower, sunflower and a variety of other heat-treated oils sold in
clear bottles causes inflammatory responses which aggravate a spectrum of
diseases. Forward-thinking researchers have known for many years inflammation is the condition which breeds most
diseases, including heart disease, a variety of cancers and arthritis, to
mention a few.
Omega 6 fatty acids
are found in vegetable oil, corn oil, safflower oil, sunflower oil, canola
and sesame oil. Search for unrefined, cold pressed varieties.
Your minimum intake is roughly 1/2 to 1 teaspoon per day. And make sure
you avoid over-doing it! More is not better. More oil will make you
heavier.
Except for grape
seed oil, which can withstand high temperatures, avoid exposure of these oils to
high temperatures to avoid the
development of cancer-causing peroxides. If possible, purchase in dark
bottles, or transfer into and store in dark bottles to keep the light from
degrading the oil. Refrigerate most oils
because they can go rancid.
Let's
take a closer look at "Omega
9 fatty acids"
The Mono-Unsaturated Oils... Life simply would not be the same without olive
oil and avocadoes!
Mono-unsaturated oils
are easily processed by your body and will keep your arteries cleaner.
Even though mono-unsaturated oils can be manufactured by your body, 75% of
the fats and oils in your diet can safely come from these sources.
So, forget the guilt! Enjoy foods rich in mono-unsaturated
fats, including raw nuts, raw seeds, raw peanuts,
peanut butter, avocadoes, olive oil...
Toss a handful of raw
nuts and seeds into your salads, your breakfast cereals or eat them as
mid-day snacks with plenty of water.
Avoid
oils in plastic containers ...and, once again, if possible,
purchase unrefined or cold-pressed olive oil in tinted bottles or
containers which prevent light from degrading the oils. Or transfer into and store in
tinted bottles and label them.
Avoiding exposure of oil to light and excessive heat helps avoid the
development of cancer-causing peroxides.
Avoid
frying with olive oil. You can
warm your olive oil just a bit, but high temperatures will not only destroy
these precious oils, but will create dangerous peroxides, free radicals
which destroy your body over time and cause aging. Use cold-pressed grape seed oil or organic coconut
oil for frying.
RE: SATURATED
FATS.
5% of our diet can include a healthy source,
such as dark chocolate (71% or more) or unrefined coconut oil. Your brain,
nervous system and immune system need saturated fats. Each cell wall
contains some saturated fats.
How much
fat can you safely eat?
Let's say you eat an
average of 2000 calories per day and you want 30% of your calories as fat
calories. Why 30%? If you love olive oil like I do, and if you love organic
nut butter, raw nuts, seed butters, seeds, sardines and salmon you will want
more calories coming from oils. If you eat animal products,
you will calculate most of your fat calories coming from marbled meats and
cheeses, in lieu of nuts and seeds.
A
2000 Calorie food planwith 30% fat
represents 600 fat Calories.How did I calculate that?
2000
Calories x .30 fat = 600 fat Calories
Now,
convert fat calories into fat grams: One gram of fat contains 9 Calories If you get 600 Fat Calories, divide by 9
Calories (9 kcal. per fat gram) = and you get 67 grams of fat per day to play with!
Therefore,
67 fat grams represents 30% fat for a 2000 calorie plan.
So,
you can then divide your intake of fat grams throughout the day, as
needed.
One
teaspoon of fat contains five fat grams. One tablespoon = three
teaspoons.
If you have allocated 65-70 grams
of fat to distribute throughout the day, roughly 75%
of this fat can come from non-essential
mono-unsaturated sources, like
extra virgin olive oil, peanuts, non-hydrogenated peanut butter,
avocadoes, etc.
Here's how you would figure that out:
67 grams of fat per day x 75% mono-unsaturated fats (.75) = 50.3 grams
of "mono" fats. If one tablespoon of oil contains
roughly 15 grams of fat, and one teaspoon of oil has 5 grams of fat, do
the math: 50 grams of mono-unsaturated fats would amount to three
tablespoons of oil [45 fat grams] plus one additional teaspoon [5 fat
grams]...per day. A good rule of thumb is to keep it to two tablespoons
of Olive oil per day, and then account for other fats in your diet:
avocadoes, raw nuts, seeds, meat, cheese, milk.
10-25% of
your fat calories can come from essential oils. So, let's do the math: 67 grams of fat per day x 25% essential oils (.25) = 16.75 grams or
round it up to 17 grams of essential oils. That would equate to
roughly 3 teaspoons of oil, such as sesame, corn, canola,
safflower...
When
it comes to measuring fats & oils, remember
these few helpful formulas:
"one serving" of oil = one
teaspoon
one teaspoon of oil = five
grams of fat
one tablespoon of oil = 3
teaspoons of oil
one tablespoon of oil = 15
grams of fat
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Healthy People TV ...you can give any amount you wish. I deeply
appreciate your support of my work. Thank YOU!!! ~ Helene Berk, M.Ed.,
R.D.