|
|
Health-e-Newsletter™ Vol.6 | |
BECOME A PART OF OUR MISSION!
Share Immunitrition's Health-e-Newsletter™ with colleagues, family members & friends.
Simply click on the "Forward to a Friend" button above to invite up to five friends along with a personalized message.
Privacy is your right and our duty! We NEVER spam!
|
|
..
UPCOMING EVENTS |
|
Bootcamp Challenge - Orlando, FL
2009 CHFS Trainings -
New York, Oregon, Illinois, California
NTP 2009 Conference - Vancouver, WA
2009 Nutritional Therapist Trainings - Orlando and Las Vegas
| |
|
Health-e-Quote™ for the Mind, Body & Spirit!
"He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has. " - Epictetus
Our Comments:
While we are all certainly feeling the strain of the current economic situation, let us not forget to be thankful for those things which we do have; life, freedom, family and friends to name a few. It is so easy to get sucked into the "gloom and doom" attitude the media bombards us with daily; to take advantage of the many blessings we do receive. Why not go against the flow? Become a light to everyone around you. Giving thanks for what you do have while quenching out the negative energy of "lack."
Wishing you all a peaceful and gratitude filled Thanksgiving holiday!
|
Certified Healing Foods
Specialist™
NEW 2009 Training
Schedule
April 23rd -26th, 2009 - Long Island, NY
July 16th -19th, 2009 - Portland, OR
September 10th -13th, 2009 - Chicago, IL
October 1st - 4th, 2009 - Los Angeles, CA
Be among the first in the USA to hold the designation of
"CERTIFIED HEALING FOODS SPECIALIST" (CHFS).
This one-of-a-kind, hands-on training and lecture series, offered exclusively by Immunitrition,
will prepare you with the knowledge, skills, and tools to make
conscious, wholesome food choices for yourself, your family, friends
and clients, AND to create a cottage industry in your area; educating
your local community by promoting health with the finest, most natural
medicine made available to us all - FOOD!
- Become an expert at preparing Cultured and Whole Foods Cuisine with hands-on training.
- Start a Healing Foods Cottage Industry in your area - support local farms and create jobs.
- Begin a new career in the Healing Arts as a CHFS, Master CHFS, and future CHFS Instructor.
- Educate others through lectures, workshops, demos and tastings.
Discover better health for you, your family, friends and clients through therapeutic nutrition.
Based on the teachings of Dr. Weston A. Price, Dr. Elson Haas, MD, Dr. Ann Wigmore, and Dr. Francis Pottenger, Jr.
CLASS SIZE LIMITED!
SIGN UP TODAY TO RESERVE YOUR SPACE!
877-773-9229
REQUEST A 2009 ELECTRONIC CHFS INFO PACKET *
* At
Immunitrition, we are becoming increasingly aware of the growing need
to take a "greener" approach regarding the amount of paper, ink and
fossil fuel we currently utilize to prepare and ship our info packs -
domestic and international. Therefore, in order to reduce our
environmental carbon imprint, we are now distributing our CHFS Info
Packets electronically (via e-mail only). Look for an Info Packet
dowload link in your e-mail inbox!
NEW Training Testimonials:"I wanted to express my appreciation to you for the outstanding service, food, and education I received. Like
I said to you at graduation, the program exceeded my expectations! You
are all amazing women and I am grateful to have had our paths cross.
Thank you, thank you, thank you for sharing and presenting all your
knowledge and practical experience with us."
~ Daisy R., New York"...I
just wanted to share with you how excited I am right now! I just
completed my PAA (Public Awareness Activity) to staff here at the
school that I work for and it went so well! They enjoyed the Ann
Cooper video and it got a discussion going on what we can do to change
the eating habits and help educate our kids here. It was such a high
to share all of this information with them! I knew that I liked public
speaking, but it was great to speak about something that I feel
educated and passionate about as well, so I had to share with you!
Can't wait until Chicago! Also, they loved the snacks I made!
Mango/papya/pineapple salsa with baked sprouted grain chips and smoked
salmon rolls with kefir cheese!" ~ Laura S. - California
|
 Body Divine Fitness Concepts™
Work Smarter, Not Harder!
by Jennifer Pecot, NTP, CHFS
"Work smarter, not harder", a phrase we often hear being used by corporate America. I believe this phrase also applies to physical fitness. Below are some tips I have picked up during my years in the fitness industry. If you begin to apply some of these to your own fitness routine, not only will you be working smarter, but you'll feel the results!
Tip #1: A Well Balanced Workout! Just as a well balanced meal is to every vital organ of the body, so is a well balanced workout to the muscular, skeletal and cardiovascular systems. Often times, people get stuck in the rut of either strength or cardio training with no balance between the two. My experience is that men very seldom work on cardio and favor strength training. The opposite is generally true of women. However, it is important to incorporate both into your fitness routine. Strength training helps you build lean muscle mass which increases your RMR (Resting Metabolic Rate) or simply, the number of calories you burn at rest while sleeping, sitting or in otherwise non-active periods. This helps your body operate more efficiently and effectively while also providing a strong core foundation for posture and balance. Lean muscle mass will also assist your body in burning more calories during cardio workouts. Likewise, cardiovascular training is also important as it is the only means by which true "fat burn" can occur, and it is the best way to condition and strengthen your heart. Strength training alone does not generally provide heart rates that are elevated long enough or high enough to produce these heart healthy benefits. Have you ever heard someone say, "I've been working out for so long, and I just keep getting fatter"? This person is likely to be focusing on strength training and lacks the cardio activity necessary for fat burn. You can build all the muscle you want, but if you fail to burn off the fat layer covering the muscle, you will actually appear larger. So, the lesson here is keep it balanced!
Tip #2: Strength Before Cardio! This tip applies if you are going to combine strength and cardio sessions within the same workout period. You always want to do your strength training first, followed by cardio. Why? The first 10 - 15 minutes of any workout is mostly glycogen burn; burning off the excess sugar in the body that is readily available for quick energy. Therefore, when you strength train first, you take care of this glycogen burn. Then, as you move into cardio, you can take your body straight into its fat burn, making the most of your cardio minutes.
Tip #3: Incorporate Free Weights! The free weight area of the gym is an uncomfortable area for many. However, by using free weights that mimic the moves of strength training machines, you actually engage many more muscles over the range of the move. Most importantly, you must use your core to keep the weights balanced and movements smooth. Why not make the most of your time and work as many muscles as you possibly can with one move? If you're not sure how to get started, enlist the advice of a trainer or watch others using free weights. Don't be shy! Believe me, most of those guys in the free weight area are so busy looking at themselves in the mirror that they won't even notice you don't know what you're doing (except, of course, the humble readers of our newsletter! :-) ).
Tip #4: Form Over Flair! Form is one of the most important factors not only in weight training, but also in cardiovascular training. Let's talk about strength training first. One of my biggest pet peeves is walking into the free weight area and seeing people lift weights that are much too heavy. They lose proper form, and instead of targeting the desired muscle, they throw their whole body into the move just to get the weight up. This is what I call the "flair" or trying to look good. Not only is it unsafe, but it is counterproductive. It is much safer and a heck of a lot more productive to decrease the resistance and target the muscle with proper form. You will notice better definition and tone in half the time. Equally important is form during cardiovascular exercise, for example, jogging. One must focus on the heel/toe roll to prevent injury and shin splints. If you are unsure of the proper form for a particular type of cardio fitness, consult with a trainer or fitness expert. Improper form may lead to serious injury.
Tip #5: Change It Up! So many of us get stuck in a rut when it comes to our fitness routines. We find ourselves going to the gym day after day, repeating the same series of exercises. If we fail to change it up, our bodies become so accustomed to the routine that they stop responding. This is known as an exercise plateau, and many people find themselves giving up because they aren't seeing results. To help prevent this plateau, exercise regimens should be changed every 4 - 6 weeks. I personally believe you should switch it up even more often. For example, when I conduct a 6 week Boot Camp Challenge class, we never do the exact same workout twice in the entire 6 weeks. This keeps our bodies guessing as to achieve maximum results. So, venture out and try some new strength moves, maybe a new type of cardio exercise. You'll see the results!
By incorporating some of these basic tips into your exercise program, you will definitely experience the benefits of "working smarter, not harder"!
Get into serious shape the fun way!
Join JENNIFER PECOT, International Fitness Expert, AFAA Certified Personal Trainer & Licensed Boot Camp Challenge Instructor for a three or six week workout challenge that is all the buzz in the fitness industry today. Achieve your fitness goals and successes with others as you share in this unique experience of group personal training.
Jennifer's next Boot Camp Challenge in Orlando, FL begins
December 1st, 2008
For more information, to pre-register or for future
Boot Camp Challenge dates and investment fees click here.
Are you up for the challenge? Hoo-Aah!
|
..
Recommended Reading
IMMUNE
How to Beat AIDS in Your Kitchen
by Paul Yeager, CHFS
Based on the author's personal experiences of surviving AIDS in 2005
and coming to thrive immensely thereafter, IMMUNE is a book about how
to repair, rebuild, and stabilize the immune system. The book is for
all people, although it can mean the difference between life and death
for the immune-compromised person. It is a thorough scientific, yet holistic inquiry into the exact nature of how lifestyle, nutritional,
and environmental factors actually cause immune illness. IMMUNE shows
how to reverse these causes using simple kitchen practices and
lifestyle remedies in order to regain immune health and happiness.
Price: $19.95
We are incredibly impressed with Paul's work here at Immunitrition. He is one of our very accomplished Certified Healing Foods Specialists (CHFS) and we are grateful to have him as a part of our healing family. Paul, we love you and we are so proud of you! Back to Top |
Recommended Viewing
A dramatic tale of microbes, medicine & money,
this eye-opening film investigates the untold story of Lyme disease, an
emerging epidemic larger than AIDS.
Each year thousands go undiagnosed
or misdiagnosed, told that their symptoms are "all in their head."
Following the stories of patients and physicians as they battle for
their lives and livelihoods, the film brings into focus a haunting
picture of our health care system and its inability to cope with a
silent terror under our skin.
Watch the Trailer
Buy the DVD
Locate a screening near you
|
 Congratulations to the NTA Las Vegas Nutritional Therapy Practitioner (NTP) Graduates!
Immunitrition would like to congratulate the following students who completed the Nutritional Therapist Training Program in Las Vegas this past month! What a fabulous and intelligent group!
Las Vegas will never be the same!
Ashton Webster Brittany Hardy Connie McLaughlin
Eric Moyer Evelyn Lim Fred Lipsky
Gretta Graceland Jeanne Ochs Kathleen Miller
Krisinda Schafer Loretta Magnuson Michael Nowels
Nan Monk Woody Blue Paul Cesario
Shelena Miner Shelly Rodgers Sue Bonet
Kristine Foti
|
 Start a NEW career in Nutritional
Therapy!
Winter Start: March 2009
The Nutritional Therapy
Association, Inc. (NTA) is an education organization dedicated to helping
healthcare professionals and practitioners of all levels to understand and
reverse the tragic, unsuspected effects of a modern diet on the health of their
patients and clients. Join the NTA and play a significant role in future health
of our nation and beyond!
For more information and to request a Nutritional Therapist Info Pack, CLICK HERE!
|
FATS: Safer Choices for the Frying Pan and Your Health
by Caroline Barringer, NTP, CHFS, FES
Several weeks ago I was shopping at my local co-op where I
overheard a conversation taking place between two fellow co-op members
regarding which fats and oils are safest for cooking. I couldn't help but eavesdrop to observe
their comments, for I am passionate about the subject of fats and have studied
them extensively over the past four years.
As I listened to the two individuals exchange recipe ideas and the fats/oils
each uses to prepare them, I was alarmed by the types of fats they considered
safe for cooking. This co-op
conversation inspired me to write this article with hope that our loyal readers
will understand the importance of choosing safer fats for their frying pans -
and most importantly, their health!
For the past 60 or more years, Americans have been on low-fat
and/or poor quality fat diets. It's no
surprise as to why we're suffering from such a myriad of degenerative
diseases. We are, without a doubt, a society
extremely deficient in healthy fatty acids! For those who have not been on
low-fat diets, chances are, the fats and oils you've been purchasing from your
local grocer are denatured, refined, unstable and quite frankly, dangerous to
consume. The processing methods these
fats are exposed to render them poisonous to our bodies - prematurely robbing
us of our health and vitality!
The low-fat/no-fat approach was first promoted in the 1950's
by nutrition researcher, Nathan Pritikin.
Initially, Pritikin advocated a no-fat diet, high in un-refined
carbohydrates, but long-term research revealed to him that a no-fat diet
led to many physiological imbalances including fatigue, mood disorders
(especially depression), nutrient deficiencies (especially minerals), weight
issues and more. Realizing that fatty
acids were necessary for balanced health, Pritikin began promoting that a low-fat
diet, including modest amounts of vegetable fats (from nuts and seeds),
was actually more healthful than the no-fat diet approach. Hence, the low-fat diet was
born and this dangerously flawed theory is still a core dietary recommendation
among dieticians, clinical nutritionists, and doctors to date.
First, let us examine how healthy fats/oils of ALL KINDS BENEFIT our well-being:
- Fats
satisfy our appetites.
- Fats
aid in healthy hormone production in the body.
- Fats greatly
enhance mineral absorption in the diet.
- Fats
provide a long-burning source of energy - especially for the heart!
- Fats
build healthy bile; a substance made by the liver, stored and released by
the gallbladder to aid in optimal fat digestion and emulsification.
- Fats
help to nourish every cell in our bodies by providing building blocks to
maintain healthy cell membranes.
(Nutrients in; Wastes out!)
- Fats
aid in the formation of anti-inflammatory substances in the body
(prostaglandins)
- Fats allow
us to heal quickly and effectively (boosts healing inflammatory processes)
Next, let us look at how fats are classified:
Saturated
Fatty Acids (SFA's) - highly stable in nature; do not turn rancid
easily - even at higher temperatures.
Saturated fat molecules are straight and stack together tightly to
form a solid or semi-solid fat at room temperature.
Monounsaturated
Fatty Acids (MUFA's) - relatively stable; do not turn rancid easily. Liquid at room temperature, but
semi-solid upon refrigeration.
Monounsaturated fat molecules are shaped differently than saturated
fat molecules. They have a slight
bend, which allows them to stack closely, yet not as tightly as
SFA's. This is why MUFA's are
liquid at room temperature.
Polyunsaturated
Fatty Acids (PUFA's) - unstable at even room temperature; easily
damaged by heat, light, moisture and oxygen exposure; refrigeration
required; turn rancid quickly and easily. Polyunsaturated fat molecules have two
bends, which will not allow them to stack together well at all. Omega-3 and Omega-6 fatty acids fall in
this category.
Keep in mind that all fats are a combination of fatty
acids. Their classification is
determined by the highest percentage of saturated, monounsaturated, or
polyunsaturated fatty acids. For
example, hemp oil has a fatty acid profile of 1g of saturated fat, 11g of
polyunsaturated fat, and 2g of monounsaturated fat. It is classified as a PUFA because the
polyunsaturated type of fatty acid is the most abundant in hemp oil.
The MOST stable and healthful fats for cooking
and occasional frying at higher temperatures/smoke points are certain animal
fats and tropical oils, which belong to the saturated fat
family. Saturated fats have been unfairly
attacked since the medical and scientific so-called "experts" falsely linked
the dietary intake of saturated fat and cholesterol to the increased incidence
of heart disease. The study supporting
this saturated fat scare, known as the "Lipid Hypothesis", was proposed in the
1950's by American Physiologist, Dr. Ancel Keys. The fats used in this study were
hydrogenated, processed fats, known to be extremely irritating to the body,
particularly the vascular system.
Cholesterol acts as a healing agent to repair and protect the arteries
and veins. Therefore, the more
irritation, the more cholesterol will mobilize to save the day! Research now shows us that dietary
cholesterol intake has VERY LITTLE to do with over all cholesterol levels, so
this part of the theory was off target, as well. Today, the "Lipid Hypothesis" continues to be
promoted by most medical professionals and pharmaceutical companies, as well as
the modern food processing giants, who profit from such flawed research. Saturated fatty acids from healthy
sources nourish the vascular system, enhance immune function, protect the liver
from certain toxins (including alcohol), aid in calcium absorption, and increase
cellular membrane integrity. Keep in
mind that heart disease was considered a rare condition before the
1920's, but spiked dramatically from 1910 to 1970 as Americans began consuming
less saturated animal fats to consuming increasing amounts of vegetable fats in
the form of margarine, shortening and adulterated, refined oils of all
types. Our not-so-distant ancestors
consumed healthy sources of saturated fats each and every day with no adverse
health effects whatsoever!
The LEAST stable fats for cooking are from vegetable,
nut, and seed sources. High in
omega-6 and/or omega-3 fatty acids, these particular types of fat molecules are
extremely delicate and reactive. They become
damaged and rancid easily when exposed to even mild to moderate temperatures,
light, moisture or oxygen. They must
remain refrigerated at all times, should NEVER be used for cooking, and
should only be consumed in moderate amounts.
I personally do not keep my omega-3/omega-6 oils any longer than six months
- even when refrigerated in opaque, tightly sealed bottles. I also keep fatty acid supplements in the
refrigerator at all times because they can turn rancid, too!
An important note about omega-3
and omega-6 fatty acids:
Omega 3's or Alpha-Linolenic Fatty Acids are "essential" to our
health. The term "essential" applies because
the human body cannot manufacture these types of fatty acids on its own. We must obtain them through diet. But, please do not translate the fact that
the "essential" need for these omega-3 fatty acids means that you need an
abundance of them in your diet to be healthy.
The opposite is true. A little
goes a long way, so a modest amount (less than 1 teaspoon per day) is more
than sufficient. This principle also applies
to omega-6 fatty acids (Linoleic Fatty Acids).
They are classified as "essential", but we do not need to consume much
of these omega-6's. Only small amounts are
needed. The Standard American diet
contains too many omega-6's and too little omega-3's
resulting in a grossly distorted omega fat ratio of nearly 19:1. The ideal ratio of omega-6 to omega-3 fats is
1:1. An easy way to incorporate the
proper amount of omega-3 and omega-6 fatty acids into your diet is to add them in
small amounts to other healthy oils. For
example, prepare a balanced fatty acid salad dressing using 4 to 6 tablespoons
olive oil with no more than a ½ to 1 teaspoon each of omega-6 (pumpkin or hemp
oil) and omega-3 (flax oil) fatty acids, sea salt and organic apple cider
vinegar.
The easiest way to stay within the optimal 1:1 ratio of
omega-6's to omega-3's is to avoid ALL processed foods, which are highest in
rancid, denatured omega-3 and omega-6 PUFA's.
Prepare your foods at home as often as possible from fresh, local, and
organic ingredients where YOU have control over the fats you cook with, or seek
out a co-op or community kitchen preparing traditional foods with the correct
fats if you have a busy schedule and cannot cook often. If you decide to dine out, take your oils
(and sea salt, too) along with you! My
local Thai restaurant is happy to cook my dinner with the virgin, organic
coconut oil I bring in when dining there.
In fact, now they keep my jar of coconut oil in a special place, so it
is already there when I decide to dine at their establishment! Instead of BYOB (Bring Your Own Bottle)
applying to alcohol alone, perhaps we can all start a healthy fatty acid
revolution where BYOB will also mean "bring your own bottle OF OIL"!
Now, let's review how fats and oils are processed and why
we should avoid these toxic "franken-fats":
Before you add that bottle of commercially produced corn
oil, vegetable oil, or tub of margarine or shortening to your shopping cart,
first be sure you know how your oils of choice have been
processed, so you may make an educated decision about the safest fats to
consume to improve or maintain good health.
The ugly truth about commercially prepared oils: It's
not the oil! It's the processing!
The first step of fatty acid processing is the EXTRACTION
phase. Oils, naturally occurring in nuts
and seeds, first need to be released for collection. To aid in the release of these oils, modern
processing methods crush the nuts/seeds then expose them to heat in excess of
230 degrees! Next, the crushed
nuts/seeds are pressed under great amounts of pressure to "squeeze out" the
oils. The pounds of pressure used to
force the oils generate additional heat, further damaging the fatty acid
molecules. Next, a dangerous chemical solvent
called hexane (a so-called "food grade solvent) is added to the crushed
nuts/seeds to draw out the last bit of oil.
Hexane is a derivative of petroleum that may cause impaired infertility
and central nervous system depression, among other serious health dangers. Edible oil processors then boil off the
hexane solvent for the most part, but traces of it remain - nearly 100 parts
per million - in the oil! If the nuts and
seeds being processed are not from organic sources, solvents like hexane act as
a magnet - capturing the pesticides sprayed on them before harvesting. These pesticide concentrations show up in the
end product, which is now a rancid, refined oil!
Another popular method used to process oils is HYDROGENATION. Examples of hydrogenated PUFA's are
margarine and shortening. This process
transforms PUFA's, which are naturally liquid at room temperature, into solid
at room temperature fats so they are stable for long periods of time. This is a big plus for the processed food
industry because PUFA's are cheap oils to extract in the first place. Extending their shelf-life through the
hydrogenated process makes them even more economical. It's the health of the public that pays the
price! The hydrogenation process usually
begins with extracted, already rancid PUFA oils. [Please be aware that MUFA's may also be
processed, as well as certain saturated fats - mainly tropical oils. Do not consume processed/refined MUFA"s
or tropical oils! They are as damaging
to the body as is any other refined and hydrogenated PUFA oil!] Next, tiny particles of metal in the form of
nickel oxide are added to the oil, so that when it is exposed to hydrogen gas
in a high-heat, high-pressure reactor, the fat molecules will be forced to chemically
change their structure from a natural PUFA structure (two bends in the
molecule) to that of a saturated fatty acid structure (a straight
molecule). These altered molecules are
called TRANS FATS. At this point, the
oil has become thin and watery, as well as fowl smelling - a by product of
rancidity. To return the oil to a
thicker, more viscous state, processors add in multiple fillers/thickeners and
the odors are removed through a steam-cleaning process, which subjects the oil
to more heat, causing further molecular damage.
Next, the oil is bleached to remove its dull gray color. This odorless, colorless white substance is now
packaged as vegetable shortening. To
produce margarine, artificial colors and flavors are added to make it resemble
real butter. The end product is now a
cheap PUFA oil acting as a stable saturated fat. Nature did not intend for PUFA molecules to be
arranged this way! When we consume
extracted and hydrogenated fats, we lose the ability to utilize healthy fats
properly. Healthy fatty acids are
displaced by the "franken-fatty acids" cascading the body into serious
health problems such as cancer, diabetes, birth defects, sexual dysfunction,
heart disease, and poor bone health, to name a few. A word of advice from fat experts Dr. Mary
Enig and Sally Fallon, "Your best defense is to avoid partially hydrogenated
fats like the plague"! I agree wholeheartedly!
Myth: Consuming a moderate amount of TRANS-FATS is
considered safe.
Deceptive labeling practices are rampant among the processed
food industry. Products containing
extracted/hydrogenated fats are legally allowed to claim a "no trans fats"
status, when in fact trans fats are indeed present in these products. How is this possible? Trans fatty acids are clearly a by-product of
processing, but the FDA allows the food manufacturer to claim "zero trans-fats"
on the label if the trans-fats content is under a certain "acceptable"
amount. FACT: NO AMOUNT of
trans fatty acids is safe to consume! In
the exact words of the National Academy of Sciences, "Trans fatty acids are not
essential and provide no known benefit to human health!" We must avoid these unhealthy fatty acids at
all costs.
How to tell if an oil is chemically processed: SIMPLY READ
THE LABEL!!
AVOID all
fats and oils and the products that contain them if the following processing
terms are listed ANYWHERE on ANY food label:
- Refined
- Hydrogenated
- Partially-Hydrogenated
- Cold-PROCESSED
(do not confuse this trick phrase with Cold-PRESSED)
INSTEAD,
look for these safer processing terms on your fat/oil labels:
- Organic
- First-cold
pressed or Cold-Pressed
- Expeller-Pressed
- UnrefinedExtra
Virgin
Note: These "safer" processing techniques help to retain
the antioxidant profile found in fats through low-temperature, low-light and
low- oxygen extraction methods.
Naturally occurring antioxidants protect fats from oxidizing (turning
rancid) during extraction.
What exactly happens to PUFA's when they are
improperly processed?
When PUFA's are exposed to the stressors of processing they
become rancid or oxidized forming "free radicals". These chaotic, skewed fatty acid molecules,
now in the form of free radicals, wreak havoc on the body attacking and
damaging DNA/RNA, cell membranes, vascular walls, and red blood cells; all of
which cascade into deeper physiological damage such as tumor formation,
accelerated aging, arterial plaque accumulation, autoimmune imbalances, and
more! Consuming PUFA'sin
moderate amounts - unprocessed or minimally processed through safer
methods - is healthful, so please do not avoid PUFA's altogether.
Rotating them into the diet in small
amounts along with a balance of healthy sources of mostly monounsaturated and
saturated fats will provide you with a BALANCED, FULL-SPECTRUM FATTY ACID
PROFILE that will undoubtedly serve your health in more ways that you can
imagine!
So, which fats and oils should you choose for
cooking? Below is a
guide to help you determine which fats/oils are safest to include in your
favorites recipes.
SAFEST FOR COOKING (frying,
baking, broiling, grilling and roasting):
- Lard
- Ghee
- Beef
and Lamb Tallow
- Chicken,
Duck, and Goose Fat
- Coconut
Oil - organic and virgin
- Red
Palm Oil - organic and virgin (Palm
kernel oil is also acceptable)
The vegetable fats in this category should be organic and
unrefined in nature and the animal fats from organically raised, grass-fed and
pastured animals.
Lard: Lard is the fat from pigs (pork
fat). It is safe for cooking and frying
due to its nearly equal fatty acid profile of 40% saturated and 48%
monounsaturated fats. Lard has only 12%
PUFA's and will vary depending on the animal's diet. Lard is a healthful source of vitamin D.
Ghee (Indian Clarified Butter): Ghee is a
stable, saturated butter fat with the milk solids (casein proteins)
removed. It is safe for cooking and
light frying. If you are intolerant to
butter, try ghee. Ghee is prepared by
melting and simmering unsalted butter at a medium temperature until the water
content of the butter has evaporated off.
This allows the casein to separate and sink away from the butter
fat. Next, the butter fat is carefully
removed leaving the milk proteins behind.
The butter fat is then allowed to cool and solidify to be packaged as ghee. Be sure the ghee you purchase is made from
organic butter. There are several brands
of ghee available at health markets, but if you wish to prepare your own
homemade ghee, please view this helpful instructional video: Ghee preparation video
Beef and Lamb Tallow:Very safe for cooking
and frying. Tallow fats are 50-55%
saturated, 40% monounsaturated and only 3% or less polyunsaturated. Purchase from US Wellness Meats.
Chicken, Duck and Goose Fat: These bird fats
are quite stable. They are highly
regarded as healthful fats in Europe and beyond. Duck and Goose fats are somewhat superior to
chicken fat due to their higher saturated fatty acid content and are safer for
sautéing and frying at higher temperatures.
Chicken fat has a higher MUFA profile and a lower saturated fatty acid
profile, so chicken fat is best used for low to medium heat cooking (quick
stir-frying, light sautéing, and slow/low simmering).
Coconut Oil: This healthful tropical oil is
almost fully saturated (92%). It has
powerful antimicrobial and antifungal properties and contains a medium-chain
fatty acid called lauric acid, which is found in abundant quantities in breast
milk. I like to combine coconut oil with
ghee and lard when I don't want to taste coconut in my recipes. Coconut oil is safe for cooking and frying at
higher temperatures.
Red Palm Oil: This tropical oil has a strong
flavor that is, in my opinion, best suited for roasting root vegetables. Try roasting red and white potatoes, red,
yellow, and orange bell peppers, fresh garlic and herbs in red palm oil. Butternut squash and parsnips are also
delicious when roasted in red palm oil.
It is a nice change from the usual oils used for cooking and brings color
to your plate.
SAFER
FOR COOKING (quick stir-frying, light sautéing, and slow/low simmering):
- Olive Oil
(Unfiltered is best; should be golden
yellow/green in color and cloudy.)
- Peanut
Oil
- Avocado
Oil
- Sesame
Oil
- Grapeseed
Oil
- Macadamia
Nut Oil
These oils should ALWAYS be extracted via
expeller-pressing! Read the label first!
The Olive Oil (oleic acid) Myth: Olive oil contains 75% MUFA's. It is relatively stable for cooking. There has been a rumor moving its way through
the holistic community for the past several years stating that trans fats are
formed when olive oil is exposed to higher temperature. Mary Enig does a beautiful job of explaining
that this rumor is not only untrue, but completely lacking in supportive
scientific evidence. Lightly cooking with
olive oil over a medium heat (less then 400 degrees) is considered safe.
Peanut Oil: Peanut oil is relatively stable
due to its MUFA content. Use it
occasionally for a quick stir-fry, but the key word here is "occasional". Peanut oil also has a significant PUFA
content, so limited use is recommended.
Avocado Oil: A relatively new edible
oil to the market since 1999, avocado oil has been previously used for many
years as a moisturizing agent in cosmetic and hygiene products. Avocado oil is not extracted from the
pit, rather it is extracted from the fatty pulp, which is high in MUFA's. It is similar to olive oil, so the same
cooking rules apply.
Sesame Oil: Like peanut oil, sesame oil is
relatively stable. Sesame oil falls
right between a MUFA and a PUFA (42% MUFA, 43% PUFA), but it has high levels of
antioxidants for protection against oxidation, so sesame oil may be used for
low-heat stir-frying or a quick sauté on a very limited basis.
Grapeseed oil: There a many conflicting
opinions about the safety of cooking with grapeseed oil. Like sesame oil, it has a higher smoke point
due to its antioxidant content.
Regardless, grapeseed oil is very high in PUFA's and should not
be used for cooking.
Macadamia Nut Oil: Macadamia nut oil contains
nearly 80% MUFA's. It is very close to
the fatty acid profile of olive oil, so the same cooking rules apply. Mac oil has a distinctive, nutty flavor and
is delicious in salad dressings. Look
for expeller-pressed, organic UNBLENDED versions of this oil. Stores in the refrigerator for up to one
year.
CON-ola (Canola Oil): Even though Canola is
classified as a monounsaturated fat, it is also naturally high in omega-3 fatty
acids. Extracted from the hybridized
rapeseed, which is a genetically modified crop, canola is a HIGHLY PROCESSED
oil! The omega-3 fatty acids in canola are
delicate and turn rancid quickly. Therefore,
that fact that canola oil must move through damaging extraction processes it is
safe to say that canola oil is unfit for consuming, much less cooking! It is an oil of industry and DOES NOT belong
in the human digestive tract!
UNSAFE FOR ANY KIND OF HEAT EXPOSURE! DO NOT USE FOR COOKING!
- Vegetable/Soybean
Oil
- Corn
Oil
- Flax
Oil
- Hemp
Oil
- Pine
nut Oil
- Pumpkin
Oil (safely roasted or raw versions)
- Safflower
Oil (80% omega-6!)
- Sunflower
Oil
These PUFA oils are comprised of nearly half omega-6 fatty
acids and should NEVER be used for cooking!
If you do wish to consume these oils, do so in moderation, buy them from
healthy sources and be sure that they are never refined or processed, although
finding truly unprocessed versions of these oils is a difficult task! Corn and soybean oils are best avoided due to
their genetically modified status and heavy pesticide levels.
Use omega-3 rich oils, like flax (and even smaller amounts
of omega-6 oils) sparingly in salad dressings (add flax in small amounts to a
base of olive oil); in small servings in a condiment such as homemade
mayonnaise; stir them in small amounts into freshly prepared smoothies, lightly
drizzle them over cold soups, dips, and hors d'oeuvres, or consume them right
off the spoon in very limited quantities as a dietary supplement.
A note about Cottonseed Oil: Cotton is one of
the most genetically modified, pesticide-laden crops in America. Besides the danger of ingesting these
pesticides, since when did cotton and its seed become a food? Is there anyone out there eating cotton for
breakfast? I certainly hope not! Mentioned earlier in this article, the
extraction and hydrogenation processes quarantine pesticides in the oil,
therefore the high pesticide levels found in cotton is reason enough to
recommend it as inedible! Cottonseed oil
is hydrogenated most of the time and is one of the main ingredients in Crisco
shortening along with hydrogenated soybean oil.
Avoid cottonseed oil at all costs!
A note about liquid Evening Primrose, Borage, and
Black Currant Oils: These
omega-6 fatty acids, whether liquid or contained is a soft-gel supplement, are
widely available in health markets. They
are nutritionally supportive to the endocrine system and are mass marketed to
women especially to help balance hormones.
PLEASE DO NOT COOK WITH LIQUID BORAGE, EVENING PRIMROSE, OR BLACK
CURRANT SEED OILS! They are highly
reactive and should never be heated. If
you do wish to supplement with these oils, consume them in very small amount as
you would any other omega-6 PUFA.
Don't forget about the health
benefits of good, old-fashioned REAL BUTTER!
Butter is a dirty word among today's general population, but
the TRUTH is our ancestors prized butter for its life-giving nutrients! Raw, unprocessed butter fat from grass-fed
cows has a comprehensive fatty acid profile that protects it consumer from
developing *imbalances such as hardening of the arteries, calcification of organs,
glands and joints (arthritis), and cataracts. Most of us receive enough calcium from our regular
diets, yet our bodies lose the ability to properly utilize this calcium intake. As a result, we show as having a calcium deficiency
in an actual state of calcium excess due to a lack of the
necessary cofactors (healthy fats and fat soluble vitamins) found in foods like
raw butter, to aid our bodies in using calcium and other minerals in an
effective manner. The excess calcium
must be stored somewhere, so the innate intelligence of the body begins
to store it in unusual places (arteries, kidneys, gallbladder, eyes, joints,
etc.), resulting in the aforementioned imbalances*.
Quality raw butter contains: Omega-3 and omega-6
fatty acids in small amounts in a healthful ratio; CLA or Conjugated Linoleic
fatty aids for better weight management, muscle growth, and protection from
cancer; Fat soluble vitamins A, D, E, and K to help us absorb and
properly assimilate naturally occurring trace minerals (zinc, selenium, iodine,
chromium, manganese, etc,) found in raw butter; Butyric fatty acids for
protection against fungal infections and tumor growth; and Arachidonic
fatty acids for proper inflammatory and anti-inflammatory responses to heal
effectively. Butter fat enhances brain function
and increases cell membrane integrity.
With all these health benefits, raw organic butter should be a central
dietary fat consumed each and every day.
A word to the wise about fats!
Choose your oils and fats wisely and with GREAT CARE
to ensure they have been minimally and safely processed, or better yet, not
processed at all, and remember... healthy fats are not the enemy
and healthy fats do not make you fat! If you want to learn more about fats and the
important role they play in balanced health, visit www.westonaprice.org and read two
eye-opening articles by Mary Enig and Sally Fallon titled, "The Skinny on
Fat" and "The Oiling of America". These articles are a must read for anyone
wishing to regain their health and vitality.
Much of the information stated in this article is from the brave and
wonderful work of Dr. Mary Enig and Sally Fallon authors of the aforementioned
articles.
Sources:
Nourishing Traditions, by
Sally Fallon
Know Your Fats, by Mary
Enig\
www.westonaprice.org - Articles:"The
Skinny on Fat" and "Fats and Oils FAQ's", "The Great Con-ola"
Nutritional Therapy
Association, Inc.
"The Big Fat Lie" by
Colleen Dunseth, NTP, NTA Instructor
Safety Data for Hexane: www.http://msds.chem.ox.ac.uk/HE/hexane.html
NationalAcademy of Sciences - Article: "Dietary Reference Intakes for
Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino
Acids"
|
|
 Health-e-Recipe™
Cranberry Relish
Ingredients
- 1 bag fresh organic cranberries
- ¾ cup organic rapadura sugar
- ¼ cup raw, organic honey
- ½ cup organic pear juice
- ½ organic pear - chopped fine
- ½ organic Granny Smith apple - chopped fine
- Rind from one organic tangerine, ground fine
- 1 cup fresh, organic berries (blueberries or raspberries work well)
- 1 teaspoon organic cinnamon
- ½ teaspoon organic nutmeg
- ½ teaspoon organic ginger
Preparation
In a medium saucepan, heat cranberries and pear juice
until cranberries split open. Mash lightly and add in the chopped pear, apple
and tangerine rind. Cook for several
minutes then add rapadura and raw honey. Stirring often to prevent scorching, simmer
mixture until fruit is soft. In the last minute of heating, add spices and
stir, making sure the spices have been evenly dispersed throughout the mixture. Remove from heat and cool to room
temperature. Serve cranberry relish at room temperature or chilled. Serves 8
|
|
Health-e-Product Review™
Better-Than-Roasted
Nuts and Seeds!
Better-Than-Roasted™ (BTR) nuts and seeds are all handmade in small batches, using premium, whole, organic nuts and seeds. The process involves first soaking, rinsing and then drying the nuts or seeds. BTR nuts and seeds are dried at low, steady temperatures. Keeping the dehydrating temperatures lower than 108 degrees Fahrenheit maintains the raw qualities of the nuts and seeds, preserving the temperature-sensitive enzymes and maximizing the nutritional value of the nuts and seeds.
This holiday season, serve your family and your guests a more nutritious nut and seed selection!
| |
| Save $5.00 |
Save $5.00 off your next Immunitrition purchase!
Visit our secure, online store at www.culturednutrition.com and enter the following savings code at checkout to automatically deduct $5.00 off your total order. Savings Code: NL1215
It's that easy to start saving on your favorite health products! If you prefer to shop over the phone, call 877-773-9229. Immunitrition customer service representatives will be happy to assist you with placing your order, Monday through Friday from 10:00 am to 5:00 pm (EST).
Cannot be combined with any other offer. Good for one use only. |
Offer Expires: December 15, 2008
No minimum purchase required |
The Immunitrition newsletter is an information resource only. It is not
intended to diagnose or prescribe. It consists of combined information from
many educational sources and points of view. These sources include: modern
medicine, ancient Chinese medicine, naturopathic medicine, physical fitness and
the personal research, study, expert opinion, life observation and experience of
its writers and editors. Anyone deciding to act upon any information mentioned
in this newsletter shall assume full responsibility for any effects of their
actions. This information should not be used as a substitute for a physicians
advice. It is our hope that you do choose a physician who realizes the
importance of a healthy diet in correcting imbalances in the body and who has
experience in treating digestive, endocrine, and immune disorders along with
other health imbalances that may be mentioned throughout this newsletter.
Please be aware that you have the right to make your own health decisions
based on any information made available to you.
YOU are the
driving force in guiding yourself on a path to radiant health!
|
|
|
|
|
|
|
