Wheat insulin diabetes and stress

As you all know by now I'm been flooding you with information on modern wheat consumption and it's affect on our health. Not to much more to go, I promise, and for more information on this subject I really advise reading the book, 'Wheat Belly' by Dr. William Davis.

The next part I'd like to give you on wheat is the excerpt out of the book talking about the link between wheat, blood sugar, insulin and diabetes.

Again for more information please refer to the book.

"Because of wheat's incredible capacity to send blood sugar levels straight up, initiate the glucose-insulin roller coaster ride that drives appetite, generates addictive brain-active ex orphans, and grow visceral fat, (waist/abdominal fat) it is the one essential food to eliminate in a serious effort to prevent, reduce or eliminate diabetes.

You could remove wheat and an entire domino effect of changes develop: less triggering of blood sugar rises, no exorphins to drive the impulse to consume more, no initiation of the glucose-insulin cycle, there's little to drive appetite except the genuine physiologic need for sustenance, not over indulgence. 

If appetite shrinks, calorie intake is reduced, visceral fat disappears, insulin resistance improves, blood sugars fall"

As we've spoke about in the past, if we continually roller coaster the blood sugars, then go high from consuming sugar, excess carbs, wheat (whole and refined), grains etc, then we release insulin, (if we haven't already become type-2 diabetic and are resistant to it), and this insulin plummets the blood sugar as it becomes stored as body fat (visceral fat). Now we have low blood sugar so our appetite drives us to consume more sugar and wheat and..... this is where we get that drive I hear a lot, "but it tastes so good! Surely a little is ok?"

A client told me of her son this week who had a piece of whole grain wheat toast and his blood sugar shot up to over 230 right after he consumed it.  (Thanks for sharing that Veronica).

So again, the choice is ours as individuals to make, choices have consequences, as in all walks of life, whether those consequences are positive or negative, healthy or unhealthy, good or bad, cause and effect. The laws of nature that are there that can't be broken, it's just what they are.

1) On the track of optimal health, eat whole unprocessed foods, grass fed, organic, weighted on vegetables, (lots of greens everyday!) then fruit, nuts and seeds, and then free range grass fed wild caught proteins. Eat like a triangle, more calories in the AM, to the peak of the triangle in the PM of reduced calories. Maximal nutrition for the calories ingested. 

Breakfast - Snack 1- Lunch - Snack 2 - Supper/Dinner

2) Be vigorously active and exercise for at least a minimum of 5 hours a week, 20 hours a month, (just 20 hours out of a possible 480 awake hours, that's 4.2% of the time). Vigorous means working though, not sitting on a machine, we sit too much anyway right?!

3) Sleep- destress! This one is a tough one for a lot of people, but again, if you desire to be of optimal health and wellness, the laws of nature can't be beaten on this one. We, as humans, as animals, need sleep and rest, 8 hours of sleep a night, consistently! This is vital for your body to repair, learn, rebuild, have a strong immune system.  

Because exercise and activity is an acute stress for your body, by not getting enough sleep and recovery, exercise and activity could be just compounding the stress and actually not helping as much as you want it to, but that's another email!

Just a leaving reminder- stress, physical, nutritional and mental/psychological, when chronic in nature, and your body/being not have a chance to naturally wind down and rejuvenate through sleep and rest, WILL destroy your immune system, WILL put your body in a state of energy storage so weight gain, and WILL reduce your around health, fitness, mental feeling and well being.

Thanks all, hope you found this of some help for your individual goals in your health, fitness and wellness. Next one will be about phytochemicals!

Topic 4- Carbohydrates- Part 3 - Wheat! Really? Even Whole Wheat?

Hi Everyone, The next carbohydrate topic is broken into two sub-topics. The first about Wheat and the new issues surrounding wheat and our health. The second sub-topic is linked to Wheat, and much more widely known to have an affect on our health, especially if we know we are allergic to it, gluten. So what's all this about Wheat? So what's the problem with Wheat? I thought Whole Wheat was healthy and beneficial to our health? How much should I eat? So don't eat Wheat, what contains Wheat? SO WHAT CAN I EAT?! Well, Wheat. Wheat is a grass and is one of the most widely grown crops in the entire world, 1 of the top 3 that includes Maize(corn) and Rice. It was first domesticated in the Middle East, Turkey/Syria/Jordan/Israel/Egypt/Ethiopia areas approximately 9000BC, give or take a year or two. Wheat now is grown on more of the worlds land than any other crop and is considered the most important staple food for humans. Wheat is so powerful a force in human history that it actually enabled the emergence of city-based societies at the start of "civilization" cause it was able to be cultivated on a large scale. It's no coincidence that today it is still a massively Government subsidized agricultural crop. How else are they going to provide relatively cheap nourishment to an ever increasing world population. So what's the problem with Wheat? Well the problem we have with Wheat is that evidence is showing that this hugely consumed food stuff maybe one of the biggest contributes to a lot of the chronic illness and disease that are plaguing our societies now.  The main proprietor of this is a doctor by the name of Dr. William Davis, and he details this in his book, 'wheat belly'. Dr. Davis theory is that modern wheat has been genetically altered, not so much through genetic engineering, but more through selective pollinating, selective planting, and this change to modern wheat, (which is 98% of the US wheat production), could be responsible for the rise in Celiac disease and gluten sensitivity today.  Dr. Davis also pinpoints compounds in wheat such as gliadin, amylopectin A and others that trigger hunger, spike blood sugar, behavioral disorders and chronic cell inflammation. Dr. Davis says he has watched thousands of patients effortlessly lose weight, relieve joint pain, eliminate their need for inhalers and improve their blood numbers, simply by removing wheat from their nutritional intake. The Gliadin protein found in wheat is the big problem because it is an appetite stimulator. This is what Dr. Davis had to say about it in a question and answer session: "Q. One of the most surprising statements in your book is that whole wheat products aren't that much better than white when it comes to blood sugar and certainly not when it comes to appetite stimulation, inflammation and other issues. So if we MUST eat bread, does it not really matter if we go for whole grain or not? A. This genetically altered form of wheat has been transformed into such a destructive "food" that any amount has the potential to trigger undesirable consequences. For instance, there's what I call the "I had one cookie and gained 30 pounds" effect. ... One day, you go to a dinner party and they're serving some delicious looking bruschetta hors d'oeuvres You say, "What the heck!"... Before you know it, the floodgates of appetite have been reopened by exposure to the gliadin protein of wheat, the component responsible for triggering appetite — and you promptly gain back 30 pounds. Others go wheat-free, then have a sandwich and suffer a food poisoning-like reaction: diarrhea, cramps, gas for 24 to 48 hours, while others experience asthma, joint pains, sinus congestion or emotional effects like anxiety or rage. This is not a benign grain that "only" causes increased appetite and weight gain, it is incredibly disruptive for health across a spectrum of conditions." Two more American clinicians, James Braly and Ron Hoggan, who have published a book, "Dangerous Grains". In this book they claim, "Gluten sensitivity (GS) is at the root of a proportion of cases of cancer, auto-immune disorders, neurological and psychiatric conditions and liver disease. The implication is that the heavily wheat-based western diet - bread, cereals, pastries, pasta - is actually making millions of people ill." They also claim that although most Gluten Sensitivity is thought just to be in the gastrointestinal tract, labeled mainly, "celiac disease", Braly and Haggan believe that the immune response that damages the gut in celiac disease can cause damaging problems almost everywhere and anywhere else in the body. A medical test for this is a test for anti-gliadin antibodies, which are formed when the body has an immune response to gliadin, found in wheat. Most people who test positive for anti-gliadin antibodies (AGA) often have no sign of gut damage associated with celiac disease.  Dr. Alessio Fasano from the University of Maryland, carried out research into this area. He estimates that "Worldwide, celiac disease out of the intestines (so in the rest of the body without gut damage) is 15times more frequent than gut celiac disease.  Braly estimates that 10-15% of the US population are producing anti-gliadin antibodies, putting them at a significantly higher risk of conditions as varied as psoriasis, multiple sclerosis, jaundice, IBSEN and eczema. What we have to remember, this all has a knock-on effect to the rest of our bodies. If our immune systems are stressed from these issues, then they are also weakened at fighting other allergens, viruses, bacterias and fungus'. Also, we can not effectively lose weight and get in great shape if we are not healthy, we HAVE to be HEALTHY to lose weight and keep it off in the long-term, for life.  Even if we are not healthy inside we can not be optimally strong and fit. For example, inflammation of the gut, (stomach, intestines and colon), from eating processed food, allergic food, too much meat in ratio to plants, not enough real whole food fiber, lack of probiotics etc deactivates the core and abdominal wall. This in turn destabilizes the musculoskeletal system, creating injury prone postures and abnormal spine and joint stress and mobility issues. Nutritional intake is so important for all aspects of the body's health, it has an affect on everything no matter how large or small it seems. So all of this kind of points to the problems of excessive wheat in our nutritional intakes and being one of the most widely grown crops in the world.  So you might ask, "Where is all this wheat. I don't eat so much bread, pasta and cereals," Well here are the top 20 providers of Wheat in the average nutritional intake: Baked Goods. Cakes, cookies, pastries or other baked goods all contain wheat. Pasta. Pasta, unless it states that it is made from rice or quinoa, is also made from wheat flour. Pizza. Pizza is also made from flour and unless it has a special label stating that it is gluten free, you can be sure that it contains wheat. This includes bread sticks and frozen pizzas, as well as frozen pizza dough. Breaded and Battered Foods. Foods such as fish sticks, fried chicken wings or any battered vegetables such as pepper, onions or zucchini will contain wheat from the bread or batter. Cereals. Most cereals are also made from wheat. Canned Soups. Most canned soups contain a wheat starch or wheat flour as a thickener. This includes soups in packets as well as the soups that you order at most restaurants. Vegetables. Frozen or canned vegetables prepared in a sauce, as well as creamed vegetables that contain stabilizers also contain wheat. Sauces. Most commercially prepared sauces, such as soy sauce, Worcestershire, teriyaki, and horseradish sauce, should be assumed to contain wheat unless otherwise stated. Dip and Gravy Mixes. These all contain wheat thickening agents. As a general rule most thickening agents such as starches contain wheat. Ground Spices. Curry powder, Cajun spices, pie spice, and Thai spices contain a wheat agent that prevents them from clumping.  Instant Drinks. Drinks like instant coffee, instant tea and cocoa powder all contain wheat, as well as powdered, malted and chocolate milk. Most malted drinks will contain wheat. Deserts. Ice cream, ice cream cones, sherbet, icings, meringues and puddings all contain wheat. Condiments. Ketchup, mayonnaise and mustard that are either ready made or in powder form all contain wheat. Salad Dressings. Many dressings contain wheat-enriched emulsifiers or stabilizers. Meats. Sausages, luncheon, and prepared meat patties contain wheat. Imitation and Synthetic Cheeses. Pasteurized cheese spreads, cottage cheese containing modified or wheat starches, blue cheese and veined cheeses like Roquefort contain wheat. Beer. It’s most commonly made from barley, but wheat is also widely used as an ingredient. Sweets. Licorice, chocolate, candy with cereal extract, and chewing gum all contain wheat. Breads. Breads, unless they have a label stating otherwise, will contain wheat. This includes freshly baked bread at your local bakery. Flour. Most flour is made directly from the wheat grain. This includes white, bread, bran or brown flour. Buckwheat flour may also contain a blend of wheat, so be sure to check the label.  I hope this was valuable information for you and helps you in your mission to become as healthy and fit as you desire to be. Remember, it's all about choice! Be Active, Eat Whole, Choose Health. Marlon Steele MSc BSc CSCS Pn-1 MarlonJDSteele@gmail.com 6145798703 Human Health: Fitness, Nutrition & Wellness

Topic 4 Part 2 - Carbohydrates and Insulin

Topic 4 Part 2

Carbohydrates & Insulin

So we’ve all heard, I think, of this substance within our bodies called Insulin.

Well what is it? What does it do? Why is it so important and vital? And how is it so linked to diet, nutrition and carbohydrates?

Insulin is a hormone produced in the Pancreas organ of our body’s. It is a key component to carbohydrate and fat metabolism in the human, and other mammals, body’s.

Basically Insulin causes cells in the Liver, muscle and fat to take-up glucose (sugar) for our blood to store it in these tissues. Only so much of this blood glucose (sugar) from the blood can be stored in the Liver and muscles, once these stores are full any extra blood glucose (sugar) is stored in the body’s fat cells. The body’s fat cells can store a seemingly limitless supply of this blood glucose (sugar).

If we remember from Part 1 of this topic, this storage mechanism was in the past, 300- to-thousands of years ago, a vital survival mechanism. The body would store this extra energy for times of drought and famine, times of travel for nomadic humans, in the abdomen of males for hunting and gathering, on the hips and thighs of women for pregnancy and baby feeding.

Now, especially in the super-calorie loaded American and Western diets, we still have this storage mechanism, but we very rarely have a sustained period of calorie restriction, famine or drought. Even if we do, we ship the calories in from elsewhere, so constantly our bodies are storing calories.

This is possibly a reason crash diets don’t work, this ancient mechanism for energy/calorie storage sees or identifies a crash diet as a famine or drought period, maybe for  week maybe for 3 months, how ever long the diet lasts, and sure you’d loose weight, just like our ancestors hundreds and thousands of years ago. But then soon as we go back to our usually/normal calorie, and often empty calorie (high calorie low nutrient foods) excess, we put this weight back on, Yo-yo dieting.

So what is Insulin’s role in this?

Well possibly our greatest survival hormone in times of past may actually turn out to be modern humans Achilles’ heel! In the past it enabled us to survive and thrive in times of drought and famine, now its causing rapid weight gain, leading to mobility issues, fitness issues, illness and disease – all leading to a huge stress on our survival.

But this isn’t Insulin’s fault; it’s just doing the job it’s evolved to do. The problem is our excess nutritional intakes, or truer, excess calorie intake with actually less nutritional content. And of this excess calorie intake, the biggest trouble maker is sugar, processed refined carbohydrates, and excess traditional carbohydrates.

Traditional carbohydrates, this include sugar, brown, white, cubed or granular, all the same, white refined flour (Wheat, rye, etc), white pasta, white noodles, white rice, white potatoes. And as noted in some earlier topics, whole might be better than refined, but its still excess energy and still raises blood sugar, whole flour (Wheat, Rye, etc) whole grain pasta, whole grain noodles, brown rice etc. They may digest slower than refined alternatives, but they still contain sugars once they are digested. So if the Liver stores of glucose (sugar) are full, and the muscle stores of glucose (sugar) are full, where is the body going to put these sugars that we are digesting? Yeah that’s right, fat cells.

So as we digest food, the sugars in that food, they are all broken down to sugars, enter into the Liver for processing, If the Liver needs some Glucose (sugar) cause its stores are low, it takes it, (The Liver actually prefers Fructose, which is the sugar from fruit), then excess is released into the blood circulating around the body.

The blood sugar needs to be kept within a certain range, (between about 3.6 and 5.8 mM (mmol/L, i.e., millimoles/liter), or 64.8 and 104.4 mg/dL (What are mg/dl and mmol/l? How to convert? Glucose? Cholesterol? Advameg, Inc.)).

As the Liver releases glucose (Sugar) into the blood and the levels in the blood go up above the desired range it becomes toxic, so the Pancreas sends out it clean-up team, Insulin. Insulin ‘picks-up’ this excess blood glucose (sugar) and tries to ‘give’ it to the muscles of the body, in the hopes that they can store it and get it out of the blood to prevent it from being toxic. But if the muscles have been dormant and inactive, not really using their stored energy, well they refuse this extra glucose (sugar). Now the body only has one option left, to ask the fat cells (adipose tissue) to store the excess blood glucose (sugar) before it has a serious toxic affect on the body (and besides this is good energy for the next drought and/or famine). So the fat cells come to the rescue and accept the glucose (sugar) and store is in the fat cell, making the fat cells bigger, increasing the excess weight of the body.

Blood sugars drop, insulin levels drop in the blood. BUT! During this panic of higher blood glucose the body panics and stores a bit too much blood glucose (sugar) and now blood sugar is low and now the fat cell don’t want to give it back!! I mean their energy is for emergencies only; they are waiting for a famine and drought. “Go eat some more energy while it’s readily available”, it tells the body!

Hello sugar/carbohydrate craving! The brain, the mind (powerful things), send us on a mission to eat and digest some glucose (sugar). So the whole process starts again!

This is one of the reasons we as humans, as mammals, are so attracted to sugar, carbohydrates and why insulin has such a vital role to play in our bodies, it’s a survival thing!

What’s the big problem then?

Well the first problem is weight; excess glucose combined with a more and more sedentary lifestyle means only one thing, weight gain, 1lb of body weight is equal to 3500 calories. So to be fair, most of us have more than enough energy sitting on our body’s in storage than we need to take in from nutrition, but we have to mobilise this energy. If we keep just taking in glucose through our diets why are out body’s going to mobilise the excess energy we are storing.

For example, if we are 200lbs in weight, at 40% body fat level, that’s 80lbs of body fat. Say a desirable, ‘healthy’ body fat % is 20%, and then this is 40lbs of excess body fat. 40lbs X 3500cals is equal to 140,000 stored calories. A good 1 hour athletic high intensity workout burns maximally 1000 calories, that’s at least 140 high intensity athletic workouts. Most people’s workouts will burn 400-600 calories an hour, that’s 280 workouts, 280 good hours of exercise/activity. At 5 hours a week that’s gonna take 56 weeks! And that’s just using the energy already stored on the body; never mind what we eat during those 56 weeks.

So what I’m saying here, or trying to highlight is just how important nutrition is! And preventing excess glucose storage in fat cells through what we eat. Vigorous exercise and activity is vital, it stimulates the body to adapt and change, get stronger, get fitter, build muscle which will need more energy to function. But also it uses this glucose stored in it to function, this means that Insulin can restock our muscles with excess blood glucose (sugar) instead of putting it in ‘long-term’ storage in the fat cells.

WHEN you eat is just as important as WHAT you eat.

So I’m not saying with this, never eat carbohydrates all together, what I’m doing is explaining what happens in the body with excess energy, especially carbohydrates and sugars. How what used to enable us to survive is now hindering us.

What is just as important as WHAT we eat is WHEN we eat. As I’ve often repeated, the key is to eat unprocessed, unrefined, ‘un-messed with’, non-genetically modified, non-chemically grown, non-artificially made/added, unpreserved, organically, grass raised free-range etc etc. this is the WHAT to eat for optimal Health, Fitness and Wellness.

So WHEN? Do we need to eat Carbohydrates or Sugar in our evening meal before we sleep, when our Liver and muscles are already probably full of their stores of glucose (Sugar)? Probably not, and even if they are low in their stores, let the body replace this with energy it already has in storage while you have a good 8 hours of sleep dreaming away.

The optimal time, and when I digest carbohydrates, and make sure I’ve optimal energy for the day is in the morning, usually about 30-60 minutes after I wake. This consists of whole, unprocessed organic Carbohydrates, usually Oats (Steel Cut) or on occasion a Whole grain sourdough slice or 2 with eggs (poached).

After this, its rare that I’ll take on more traditional carbohydrates, and I’m on my feet being active probably about 6 hours a day, that’s including an hour of vigorous exercise/activity. When I say traditional carbohydrate, I’m talking about the ones I listed earlier in this article. After the morning meal, I’ll eat, in an unprocessed whole form about 8-10 servings of fruit and vegetables throughout the day, weighted more onto vegetables. Fruit I’ll eat up to lunch time (as stated earlier, the Liver prefers the carbohydrates from fruit, fructose) and then pretty much stick to vegetables, mostly greens at night, Broccoli, Kale, Brussels, Cabbage, Bok-Choy,

Taking these fruit and vegetable carbohydrates in ensures that I digest plenty of awesome fibre that’s vital and crucial for digestive and positive gut bacteria health, and per calorie I digest a massive amount of vitamins, minerals and phytochemicals, all vital for optimal health, fitness and wellness.

So just to finalize this Topic on Carbohydrates and insulin I just what to finish with diabetes and the risk of diabetes.

There’re two types of diabetes, Type-1 and Type-2.

Type-1:

Can occur at any age but is mostly diagnosed in children, adolescents or young adults. In Type-1 diabetes the Pancreas produces little or no insulin and so when blood sugar becomes too high, there is no insulin to move the glucose (sugar) into the muscle or fat cells. The exact cause of Type-1 diabetes is unknown, but it is thought to be probably an autoimmune disorder and can be passed down through families.

Type-2:

This is the most common form of diabetes, and is the prolonged elevated levels of glucose (sugar) in the blood. Type-2 diabetes occurs when the muscle and fat cells stop ‘refuse’ to work with Insulin anymore, they stop listening to insulin and stop accepting blood glucose (sugar). This causes the blood glucose to remain high, Insulin resistance, hyperglycemia.

Type-2 diabetes usually, most often, occurs when we are over weight and are storing excess fat. When this occurs, the body can not use insulin in the correct way. The level of this threshold varies from person to person, just as alcohol threshold varies person to person, but just like alcohol if we kept drinking we WILL eventually become drunk, with excess weight and fat storage we WILL eventually become Type-2 diabetic.

 Often people with type-2 diabetes will show no symptoms at first, they may not have symptoms for a number of years, but early signs may include-

-          Bladder, kidney, skin or other infections that are more frequent and take time to heel

-          Fatigue

-          Hunger

-          Increased thirst

-          Increased urination

-          blurred vision

-          pain or numbness in feet and/or hands

-          erectile dysfunction

PubMed Health - http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0002194/

Thank you all, I hope this is informative, helpful and makes sense!

Hope you are having a great weekend!

Be Active, Eat Whole, Choose Health!

Marlon

Marlon Steele

MSc BSc CSCS Pn-1

MarlonJDSteele@gmail.com

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T4 Pt1 - Carbohydrates - Friend or Foe?

Topic 4 Part 1

Carbohydrates

Friend or Foe?

Scientifically, Carbohydrates are made up of carbon, hydrogen and oxygen, a ratio of 2:1 hydrogen to oxygen. There are 3 groups of these carbohydrates; their scientific names are monosaccharides, oligosaccharides and polysaccharides.

Sugars (monosaccharides, oligosaccharides (maltose, sucrose, and lactose)), starches and fibers (polysaccharides) are all considered carbohydrates.

Human’s breakdown and digest all forms of carbohydrates, apart from dietary fiber that our digestive enzymes can’t breakdown, into simple sugar, glucose that’s taken up into our blood.

Even though we can’t breakdown dietary fiber, dietary fiber it a vital nutrient to our dietary intake for optimal human health.

The process of carbohydrates being digested as simple sugar, (glucose), into our bloodstream, happens as soon as we put carbohydrates into our mouths. It occurs throughout out whole gastrointestinal tract.

Carbohydrates are so powerful on our minds that the digestive process of them starts even before we put them in our mouths due to us beginning to salivate in the anticipation of eating something sweet or starchy, like the experiments of Pavlov’s on dogs and children.

So, what happens when we digest and absorb these carbohydrates?

Well we digest the carbohydrates as simple sugars, even if the beginning food is not a simple sugar. Our digestive enzymes break all digestive carbohydrate down into simple sugars (monosaccharides) so as to pass through out intestinal wall.

Once these simple sugars/monosaccharides pass through our intestinal wall, they enter the bloodstream and are transported straight to the liver for processing.

The liver takes what it needs for energy use and for storage in the liver, (remember the liver is the primary filter for everything we ingest, nutrients drugs etc. So, if you have a stressed liver, malfunctioning liver or diseased liver, then already you are going to have nutrient issues for the rest of the body. This is why Dr’s often ask from liver tests before they place you on an oral drug, because most drugs increase stress on the liver and increase toxicity on it so can cause it further stress if it’s already compromised).

Once the liver has the sugar it needs for energy and storage, it releases excess sugar into the bloodstream for the rest of the body.

The blood sugar remains pretty constant, this is where we here the term, high blood sugar or low blood sugar. If its high, the excess blood sugar is removed from the blood into storage, either the liver or the muscles, but if these stores are already full, then the sugar that’s high in the blood gets converted to body fat.

So if you have a nutritional intake high in carbohydrates, especially simple sugars, found in a lot of processed foods and sugar added foods, and you don’t use the sugar that’s in your muscles through plenty of exercise, then you will store the excess sugar as body fat, every meal and every day.

When your blood sugar is low, your body will either take sugar out of storage in the body or will signal us to eat carbohydrates to raise the blood sugar back to the level where the body wants it to be consistent and stable.

This is the vicious cycle, the body doesn’t really want to release stored sugar, because, historically, anthropologically wise, the body wants to save and store excess energy it has in times of plenty, for times of drought and famine which our ancestors had to deal with, through winter or hot dry summers. A regression from when we were hunter gathers and food in developed countries wasn’t as readily available as it is now. We only have to hunt and gather to the nearest supermarket, and we don’t even have to walk there, we can park right outside. And then we don’t even need to carry what we “hunt and gather”, we can roll it there on trolley’s/carts.

So, the problem being now is that our bodies haven’t caught up to the fact that we are always, in developed countries, in a time of plenty. So when our blood sugar is low, our brains trigger us to eat carbohydrates, sweet simple ones (sugar, candy, breakfast cereal, bagels, white potatoes, pasta etc.) because they’re easier and faster to digest, and because the food is available we, subconsciously often, feed our cravings and jack up that blood sugar again.

Then, we get high blood sugar again, because these sweet simple carbs go straight into the bloodstream. High blood sugar, lack of exercise and activity, (we drove to, “hunt and gather” and then even pushed the cart), the excess is stored as body fat, remember the body preparing for drought and famine, and then we have low blood sugar again. So here we go again, eat simple sugar so on and so on….. think we should have the picture now.

So these, so called ‘simple sugars’ have a powerful effect on our bodies and minds.

This is where a term most of us should have heard about comes to play, Glycemic Index (GI). This is a measure of how quickly a food can raise blood sugar in relation to refined table sugar (which is given a score of 100). Low Glycemic is a food that slowly raises blood sugar, so has less potential for raising it too quickly and having excess that gets turned to fat. High Glycemic is a food that quickly raises blood sugar, so has greater potential for having too much blood sugar and so the excess being converted and stored as body fat.

As a side note, those of you who read and listened to the pod cast information from last week about wheat, even whole organic wheat, being shown to raise blood sugar faster than refined table sugar. This strain of wheat is the wheat predominantly grown harvested in the US today, becoming more prevalent since around 1985, due to its high yield, fast growing and short growth height that makes it more resilient and easier to harvest. Unfortunately this strain has negative affects on our health and disease prevention, the whole wheat being better than refined, but still detrimental to human health.

Unfortunately, Glycemic Index (GI) of a food becomes pretty meaningless when combined with other foods. This is why it’s so important to have a dietary intake of whole foods rather than processed foods.

I hope this was some helpful introductory information on carbohydrates in our nutritional intake. I’m going to leave it there for now, because I think that’s plenty of details and information to take on board for now. Anymore right now may make the whole thing a bit confusing. The next part of this series we’ll look at the insulin relationship to carbohydrates, health, fitness and wellness.

Thanks,

Be Active, Eat Whole, Choose Health.

Wheat? No more!

Hey Everyone. It been a little while since the last 'fat topic', I'm going to round off that topic on fat this weekend, review it, and then get moving on to the next topic of "Carbohydrates, Friend or Foe?" Before that I'd like to share a link that was sent to me, one to get us started in this field of carbs etc. it's an interesting and pretty vital aspect of nutrition and health and wellness, definetely information I wasn't to clear on up until now. Hope you enjoy it. It is a pod cast, 1hr long, but well worth listening to: http://www.redicecreations.com/radio/2012/04/RIR-120429.php Enjoy life, be active, choose health!

Consequences

Just a quick recap and reminder about weight loss, fat loss and health.

Unfortunately there is no magic trick, no amount of thinking about it or visualization or wishing that will enable us to lose weight, rid fat or get healthy. We have to do the right things to make it happen-

-5 hours of vigorous exercise a week (This needs to be physically demanding not something we can easily do already)
-5 unprocessed, whole, highly nutritious meals a day, NO sugar, NO diet drinks, NO added sugar products, NO additives and preservatives. Lots of vegetables and veriety of vegetables and lean unprocessed proteins.
-8 hours of sleep a night. Stress is a huge weight gainer, fat gainer and health hazard. The hormones you release during mental stress, worry, etc. causes a physical response in the body that causes fat storage (especially around the belly and hips) and damage to cells of the body (especially veins and arteries, intestinal and stomach).

It's not easy, especially with all the temptations and lack of time we have in the modern world, but unfortunately our body doesn't care or understand. If we want to reduce weight, loose fat and be of optimal health we have to do the right things to achieve that.

Every action has a consequence-
So, depending on our goals and desires-
Bad action has a bad consequence
Good action has a good consequence

In the previous quiz, they talked about the oils used in cooking; a note to mention about cooking and preparing food with oil is that we must be conscious of that oil’s smoke point. This is the heat at which the oil becomes “spoiled” and so toxic and a carcinogen to the human body. This is a table detailing smoke points for oil and fat:

Apologies that i don't have the web page or reference for this table. If you have it please send it to me and I'll apply it to this page. Thank you.

Reference: http://chartsbin.com/view/1962

The smoke point generally refers to the temperature at which a cooking fat or oil begins to break down to glycerol and free fatty acids, and produce bluish smoke. The glycerol is then further broken down to acrolein which is a component of the smoke. It is the presence of the acrolein that causes the smoke to be extremely irritating to the eyes and throat. The smoke point also marks the beginning of both flavor and nutritional degradation.

Reference: http://en.wikipedia.org/wiki/Smoke_point

Quick quiz to evaluate your level for inflammation risk

The following Quiz was published by Jack Challem in his book, The Inflammation

Syndrome: The Complete Nutritional Program to Prevent and Reverse Heart Disease –

Arthritis – Diabetes – Allergies – Asthma.

What Are Your Current Eating Habits?

Rationale: Highly processed foods—those most commonly eaten—contain many pro-inflammatory substances. If you are not very careful about what you eat, you likely consume large amounts of pro-inflammatory foods.

Eating Habits at Home

Do you or your significant other cooks with corn, peanut, sunflower, safflower or soy oil

(As opposed to olive or grape seed oil)?

Add 2 points

Do you eat a prepackaged microwave meal that provides a full meal (as opposed to only

frozen vegetables) more than once a week?

Add 1 point

Do you eat any foods packaged in boxes, such as ready-to-eat cereals, flavored rices,

meat extenders, and other boxed foods, more than once a week?

Add 1 point

When you eat at home, do you use bottled salad dressings that contain soy or safflower

oil or partially hydrogenated fats (as opposed to olive oil)?

Add 2 points

Do you eat pasta, bread, or pizza (one, some, or all three) daily?

Add 2 points

Do you eat baked goods, such as cookies, coffee cakes, other cakes, doughnuts, packaged

brownies, cakes, or similar food products at least once a week?

Add 2 points

Do you use margarine instead of butter?

Add 2 points

Do you eat a lot of hamburgers?

Add 1 point

Do you dislike eating fish?

Add 1 point

Do you drink regular (sweetened) soft drinks or add sugar to your coffee or tea?

Add 1 point

Eating Habits in Restaurants

Do you eat at fast-food restaurants such as McDonald’s, Burger King, KFC, Taco Bell, or

others at least once a week?

Add 2 points

Do you eat at a Chinese restaurant more than once a week?

Add 2 points

Do you eat pasta or pizza in a restaurant at least once a week?

Add 2 points

Do you eat breaded and fried fish or deep-fried shrimp more than once every week or

two?

Add 2 points

Do you eat French fries?

Add 2 points

Do you eat mostly beef?

Add 1 point

If you eat beef, is hamburger your favorite type?

Add 1 point

Do you order soft drinks when you eat out?

Add 1 point

Your score on quiz:

Interpretation and ranking:

0-2 Low. You are eating a low-inflammation diet, which is the best way to protect

yourself from chronic inflammation.

3-5 Moderate. You are eating a moderate-inflammation diet, which may set the stage

for chronic inflammation.

6-19 High. You are eating a high-inflammation diet, which substantially increases your

risk of inflammatory diseases.

20+ Very High. You are eating a very high inflammation diet, which greatly increases

your risk of disease.

T2-Fat-P4

Topic 2 - Fat - Part 4

Moving on from the last part of this topic on Fat, this release is talking about inflammation, which we spoke about in the last Topic on Cholesterol and Om-3 &-6.

What is inflammation?

The inflammation that we’re talking about it “Silent Inflammation”

"Silent inflammation is simply inflammation that falls below the threshold of perceived pain."
Barry Sears Ph.D.
The Anti-Inflammation Zone

One way to look at health and disease is to look at the level of inflammation in the body and to recognize that as inflammation increases so does state of chronic illness and disease.

When you think of inflammation you probably think of a sprained ankle or when you hit your thumb with a hammer. This is acute inflammation, and it’s normal and healthy. Chronic (silent) inflammation, on the other hand, is when your body is always producing low levels of pro-inflammatory chemicals.

For example, obesity is part of the “inflammatory syndrome” because fat cells secrete chemicals which contribute to cellular inflammation all over the body.

When we talk about, “cellular inflammation” we are talking about every cell that makes up the human body, skin cells, nerve cells, muscle cells, bone cells, blood vessel lining cells, endocrine cells etc…

•Virtually all pain in the body is due to inflammation
•It’s particularly dangerous when that inflammation in the human body is stealth enough not cause pain.
•Because silent inflammation in the human body mostly means silent damage.
•When your body is being damaged cell by cell and you don't even know it.

Reducing this level is the absolute key to determining whether your body is healthy and has vitality or whether it is heading towards chronic illness and pain.
The scientific link between silent inflammation in the human body and life-threatening chronic disease, such as heart disease, Alzheimer's, Parkinson's, autoimmune disorders, and cancer is strong.

Ironically, though "silent inflammation" is a damaging force, "acute inflammation" in your body is actually a life saving process.
When inflammation occurs in response to an infection or an injury, we call that "acute inflammation" or what Dr. Sears calls "screaming inflammation."
Unlike silent inflammation that is painless, you feel the pain of "screaming inflammation."

However, this kind of acute ("screaming") inflammation in necessary because your body could not defend itself against foreign invaders like bacteria, viruses, fungi, parasites and the like without using inflammation to kill off these destructive microbes.

Likewise, your body uses acute inflammation to help repair damaged tissues, so that new tissues can be built and cells revitalized.

However, when inflammation runs rampant and fails to turn itself off, even after cells have been repaired or invading microbes destroyed, then it becomes chronic and silent, taking on a disturbing dark side.

Silent inflammation can damage your arteries, destroy your nerve cells, depress your immune system and promote cancer.

It's critical for you to remember that high levels of silent inflammation in your body means that you are no longer well and you are on your way to illness and/or chronic disease.

It’s a little known fact, but foods play a crucial contribution to cellular inflammation. Most of us think of medications when we think of inflammation. “Take a pill,” is the modern mantra of Western civilization, partly because we want a, “quick fix” and partly because many of us don’t want to take responsibility for our own contribution to our own health circumstances and problems.

But with the ever increasing costs of health care, lack of health care for all, and the lack of success with many health care strategies, people are looking ever more into holistic approaches for the prevention of health problems, rather than the treatment, preventing the cause as apposed to treating the effects, “closing the stable door before the horse bolts” so to speak.

There are a number of causes for inflammation in the human body, some more controllable than others. These include:

•Environment pollution
•Psychological stress
•Physical stress
•Lack of recovery/circadian rhythm changes
•Allergies and intolerances
•Food and Drink

Some of these are easier for us to alter than others, and just because we possibly can’t alter our environment doesn’t mean we shouldn’t try and improve other aspects of the inflammation triggers.

The biggest one that we, every single one of us, can positively affect and change, that we have the power to choose ourselves and alter is food and drink consumption.

Every single one of us has the power within us to choose what we eat and drink what we choose to fuel our bodies with, how we choose to charge our body’s cells. This is not up to someone else; this is up to us, really no excuses, do you choose potato chips or a whole apple? Do you choose soda or whole water?

(Whole water is water with minerals, over 200mol per liter.
This prevents the removal of vital minerals in the body through
osmosis. The transfer from high concentration to low concentration.
The removal of vital mineral from the body through the consumption
of empty water/drinks leads to physical stress.)

The reality is that what we eat contributes significantly to our state of inflammation or lack thereof, even if we are not overweight.

Acidic and Alkali foods.

We need to attempt to increase the amount of alkali foods in our daily nutritional intake for optimal health and bodily functioning.

T2 - Fat - P3

Topic 2 - Fat - Part 3
Cholesterol – the good the bad and the ugly! (sorry this is a lengthy one!)

As was mentioned in the last fat installment, Part 2, we as humans, that we are now, have evolved at least over the past 400, 000 years, through survival of the fittest and natural selection, so its a little unbelievable to me that our body’s have come to the point where they naturally produce a substance that’s bad for us and basically sets some of us on a course of self destruction. That is the pharmaceutical industry labeled “bad” cholesterol, also known as LDL Cholesterol, (Low Density Lipoprotein).

So what is cholesterol?

Well it’s an organic substance that is essential for the structural component of mammal (that includes us humans) cell membranes, and is required to establish proper cell membrane permeability (that’s how easy and “fluid” the cell walls are to allow nutrients in and waste products out). Cholesterol is also an important substance for the production of bile acids (vital in digestion and actually helps move waste cholesterol out of the body), steroid hormones (vital for metabolism and the immune system), and Vitamin D (vital for bone health and re-growth).

So as we can see, pretty vital to human health and mammalian life.

So what about the “good and the “bad”, and maybe the “ugly”?

Well, HDL (High Density Lipoprotein) is what has been labeled as “good” cholesterol, the LDL or even now the newly labeled VLDL (Very Low Density Lipoprotein) is what has been named the “bad” cholesterol. The “ugly” is what we are being told by the pharmaceutical companies and what might be becoming general knowledge might not be the whole truth in terms of our optimal health and what the cholesterol is doing to us.

So let’s look into this….

The actual cholesterol on HDL, LDL or VLDL is all the same, the HDL is actually the smallest of the particles and has the ability to pick-up cholesterol from the cells, (muscle cells, nerve cells, blood vessel cells, etc.). Almost like dump-trucks taking waste old cholesterol away from the building sites of cells. This is why they have been labeled “good”.

So what about the other “bad” stuff, LDL and VLDL, what do these actually do?
Well, LDL is more of a cholesterol transporter to the cell. When a cell needs cholesterol for its health, it sets up receptors (like a port for a ship) and the LDL “pulls or parks up” and unloads cholesterol for the cell to use for its structural health. Not so “bad” right?

So what’s the problem?
Well the problem with LDL is that if the cell keeps asking for more of it, more of it keeps being made by the body and more keeps “parking” up at the cell. This is apparent in blood vessels, as the cells lining the blood vessels become damaged or deteriorated they ask for more cholesterol to re-build their structure to be healthy. Well as they keep asking for more cholesterol more and more LDL builds up forming a plaque on the inner wall of the vessels. Not “good”, “BAD”, as this causes narrowing of the arteries and vessels which can obviously lead to cardiovascular disease and the risk of heart attacks and/or strokes.

But is this the fault of the LDL cholesterol that’s just doing what the cell is asking it to do, or is it the fault of the cell that keeps asking for more cholesterol to try and fix its own health.

The reason why this is such a big question is because if we just lower LDL cholesterol, say through drugs like statins, but don’t actually do anything to improve the cells health or change what is damaging the cells to begin with, then the cells are continually just going to keep asking for more LDL cholesterol.

So rather than blaming the VLDL or LDL “bad” cholesterol, maybe we should stop doing or prevent what ever it is damaging the cells, then these, for example blood vessel cells will stop asking for cholesterol, so maybe the body will stop sending it. Just a thought….

Going off the topic of “fat” a little, but an important area that’s related none-the-less, and pretty interesting in the realm of Human Health.

So what damages cells, specifically blood vessel cells, in the first place?
- The cells of the inner lining of the blood vessels are called the, ‘endothelium’.
- When cells become damaged the term often used is ‘inflamed’.
- The inflammation of a cell is a vital response, a protective response by our cells to an injury, pathogen or infection.
- The problem occurs when we have chronic inflammation, such as we talked about in the last fat topic, Part 2.
- There we discovered that one of the essential fats, Omega-6 which many of us consume too much of and out of balance with Omega-3, causes inflammation. Again remember inflammation is a crucial response of the body to injury, illness and disease, but chronic inflammation is the problem we find.
- Omega-6 fatty acids, in general, lead to the production of more inflammatory chemicals in the body, so more chemicals that cause the cells to inflame.
- Another major inflammatory agent for the body comes from Arachidonic acid which is found in foods from animal products. We can reduce this by reducing meat and dairy intake, except cold water fish where we can get our Omega-3.
- If we remember from Part 2, Omega-6 also increases blood clotting, constricts blood vessels, so enabling an environment for cholesterol to easier bind to the vessel walls and also increase blood pressure which itself could damage the blood vessel cells. Where as Omega-3 is an anti-blood coagulate enabling the blood to move more fluid, reducing the ability of cholesterol to build up as easily, but also reducing blood pressure and so reducing possible vessel damage.

Here is some more information about Om-3 and -6’s effects on the body:
http://inflammation911.com/omega-6-starts-inflammation-omega-3-stops-it/

Ok, all this said, if vessels do become damaged, what can we do to help them heel as fast as possible to reduce chronic inflammation and reduce the build up of vessel plaque?
- Flavonoids – these are a group of about 6000 substances found in fruits and vegetables, part of a group of nutrients collectively called ‘pytochemicals’ (plant chemicals).
- They have been found to help heal blood vessel cells, protecting them from rupture and leakage and ultimately inflammation.
- Virtually all plant foods contain flavonoids, the more variety of whole, unprocessed, organic plant based foods the better.
- Plants also contain what are named plant sterols, which have been shown in reduce cholesterol digestion and help with maintaining cell health, which in-turn reduces the response of the body to produce LDL cholesterol to fix damaged inflamed cells.
- Its great to take foods out or reduce foods that cause inflammation in our body, or foods that can increase cholesterol like processed foods, foods with additives and animal processed foods. But, if we don’t include in our nutrition intake foods that will help heal our cells, well they won’t heal well even if we take out inflammation foods.
- Include in our diet an intake rich in plant based foods, fruits, vegetables nuts and seeds, optimal is whole, unprocessed, raw, and organic sources.
- Probiotic’s have a possible beneficial affect on our body’s inflammation, and so possibly an effect of cholesterol production levels. We have Probiotic’s in our digestive tracts already, so eating foods that support these ‘friendly bacteria’ are vital, especially if you have a history of anti-biotic medication taking as these kill off the good bacteria as well as the bad bacteria. Foods that help support our Probiotic’s are foods that are high in indigestible fiber; these foods are often called ‘prebioltic’s’. Fiber found in many plant based foods can be fermented into what are called, ‘short chain fatty acids’ that help to feed the beneficial bacteria in our digestive tract, (intestines).
- Actual direct probiotic sources are:
http://www.globalhealingcenter.com/natural-health/probiotic-foods/

Summary
The take away from this is:

-Both HDL and LDL cholesterol is vital to the health of the human body.
-HDL removes ‘waste’ cholesterol away from the cell
-LDL supplies ‘new’ cholesterol for the cell
-Chronic inflammation, cell damage, can cause the body to need more LDL         cholesterol to ‘fix’ the damaged cells.
-Chronic elevated LDL cholesterol trying to fixed the inflamed cells of the blood vessels does cause a build up of plaque on the inner wall of the vessels, leading to heart disease.
-This will continue as long as cell inflammation and cell damage remain.
-So the key is to reduce chronic inflammation.
-Rebalance Omega-3 and Omega-6 nutrition intake, 1:1 ratio is ideal.
-Reduce processed animal products, reducing Arachidonic acid which causes inflammation.
-Increase intake of plant foods, fruit, vegetable, nuts and seeds, whole, raw, unprocessed and organic that contains pytochemicals, flavonoids and plant sterols that reduce cell inflammation.
-Eat foods rich in fiber to support intestinal bacteria and eat probiotic’s to top up the good bacteria in our digestive tracts, helping to reduce inflammation.
-Remember, free range brown eggs do not raise cholesterol levels; the yolks actually contain Lecithin which has been shown to reduce cholesterol levels in the blood. It also helps to dissolve the plaque that has already been laid down in the blood vessels.
Remember good healthy chickens provide good healthy eggs.
I hope this was understandable as it is a contentious topic which is a major health concern in modern health and medicine.
This information is intended as being informative and in no way intended as a prescription as to how to handle high cholesterol levels and heart disease risk. It is intended as information to educate on healthy nutritious food intake from whole, unprocessed, non-additive, non-preservative, grass fed, free range, organic food sources to aid in the support of Human Health.

Thank you,
Until next time – Be Active, Eat Healthy.

T2 - Fat - P2

Topic 2 – Fat – Part 2

As stated in Part 1 of this topic, nutritious dietary fat is vital for optimal human health. Optimal for the functioning of the energy systems, hormonal balance in every one of the body’s physiological systems, membrane structure of the cells of the human body, forms our brains and nervous systems, transport vital to health vitamins.

So what happens when we get too much? Don’t get them at all? Don’t get enough of them? Or the wrong balance of them?

Saturated fat is the big evil one we’ve all heard about, mainly it’s supposed well correlated link to cardiovascular disease. What being discovered now is balanced levels of saturated fat in the diet might not be the main culprit in this case, it might just be in the wrong place at the wrong time so to speak.

It’s been found that the problems associated with saturated fat might not necessarily because of the intake of the fat on its own, they are shown to be seen only when other poor dietary choices are there as well such as a high sugar and processed/refined carbohydrate and also if the intake of saturates is out of balance with unsaturated fats.

So don’t combine a diet high in saturated fat with one low in unsaturated fat, sugar and refined carbohydrates, which unfortunately matches most of our North American diets.

This is another reason why processed food is such a negative element in our diets for human health. Processed foods are mostly consisting of nutrients out of the natural balance that you’d normally find in unprocessed, whole organic foods that our bodies have evolved to function, survive, be healthy and thrive on for at least the past 400,000 years. So the modern, especially Western diet of refined, processed, fast, chemically grown and produced food is a little way ahead of our cell evolution for optimal human health, we need to slow down on this food revolution and go back to the old basics again, whole, unprocessed, organically not chemically grown.

Anyway, back to fat!

Unsaturated, (poly and monounsaturated), fats are termed healthy fats due to their beneficial effects on blood triglycerides and cholesterols, blood vessel health, cell inflammation and metabolism.

The balance of the fats is important between saturated and unsaturated, but also between the different unsaturated fats.

Humans evolved to consume diets abundant in Omega-6 and Omega-3 which results in a dietary intake of these essential fats of 1:1. 1 Omega-6 to 1 Omega-3, but in the general modern North American diet this ratio has shifted to 16/20:1, that’s 16-20 Omega-6’s to 1 Omega-3, completely out of balance for optimal human health. Westerners, especially American’s, have a high tissue concentration of Omega-6, estimated to be 8-12X optimal concentration, too much of a good thing! Due to the big switch of the last 40-50 years from animal fats to margarines and corn/soy oil making up the majority of the American fat intake, and on top of this corn/grain fed chicken and beef has risen sharply, in the fast food industry all of which have high Omega-6 contents over their grass fed naturally roaming cousins. Place on top of this the oil in which these meats are cooked in the US fast food industry and we can see why we have so much Omega-6.

What do these Omega’s 3 & 6 do?

OMEGA-6

Omega 6, the one that the typical Western diet consumes too much of, due to its high concentration in a lot of our food staples.

Omega-6 has a number of critical roles in the healthy human body. They promote blood vessel constriction, cell inflammation, pain, airway constriction, blood clotting, etc. all vital mechanisms in the human body for survival. But when too much is in the diet these mechanisms predominate or operate unchecked.

-Blood vessel constriction – increased blood pressure.

-Cell inflammation – long term linked to chronic disease and illness, Autoimmunity, autism, allergies, food allergies asthma, arthritis etc.

-Pain – chronic long term pain, fibromyalgia

-Airway constriction – asthma

-Blood clotting – slowed blood flow through the vessels possibly leading to increased plaque deposits on the inflamed cell, (above cell inflammation), walls of the blood vessels. These blocked or reduced blood flow due to excessive blood clotting can damage vital organs in the body. Heart attack risk, stroke risk, DVT risk.

So too much of a good thing isn’t a good thing, even though this is an essential fatty acid Omega-6, we get far to much of it on average for us to be optimally healthy humans.

OMEGA-3

Omega 3, this is the essential fat we tend not to get enough of in our diet, or if we do, it still tends to be out of the optimal 1-to-1 balance with Omega-6. The most beneficial sources for human health of Omega-3 are the EPA or DHA types, found in fish oils and algae (the original Omega-3 sources for fish). Omega-3 ALA is found in flax seed and walnuts. The human body converts ALA to EPA then DHA at about 15% efficiency.

Benefits of Omega-3 are that they help to keep our cells more “fluid” and permeable. This improves cell communication with hormones such as insulin and testosterone/estrogen, and nervous system chemicals such as serotonin and dopamine. They improve cardiovascular function, nervous system function and immune health.

Research is also showing a huge correlation between low DHA levels/intake and memory loss, concentration difficulties (ADHD?), Alzheimer’s and depression and mood instabilities.

Omega-3 also promotes blood vessel dilation (blood pressure reduction), anti-inflammatory effects on the cells, (reduced chronic disease and illness), blood anti-coagulant effects (reduced blood vessel blocking and slowing of blood flow), decreased pain (probably linked to less nervous system stress and less inflammation), and improved airway dilation.

So what do we take away from this?

Saturated fat is needed in the diet for optimal human health, but only saturated fat from whole, unprocessed, organically and grass fed grown and raised are optimal. It is essential that these saturated fats are ingested in balance with unsaturated fats (polyunsaturated and monounsaturated) and with a low/zero intake of refined sugars and refined processed foods.

If the intake of sugars and processed refined food is high, unsaturated fat intake is low, then, along with the saturated fat intake, this will have a detrimental impact on your health and quality of life.

Omega-6 and Omega-3 are both essential to optimal human health, but the typical American Western diet and nutritional intake is well over-saturated with the Omega-6 Fat leading to a possible pleathora health, fitness and wellness issues.

The Omega-6 to Omega-3 balance we need to be striving towards is closer to a 1-to-1 ratio, as apposed to the current average ratio of (OM-6) 16/20-to-1 (OM-3).

We can get Omega-3 from:

http://nutritiondata.self.com/foods-000140000000000000000.html

Next, part 3, we are going to go into that other mythical realm of cholesterol!!

The Good the Bad and the Ugly!

Until then, Be Active, Eat Whole & Unprocessed (what we evolved to eat over 400,000 years!), Choose Health!