FATS

Lowdown on FAT

Fat has gotten a bad rap. Especially in the last 30 years when we saw an explosion in products that were “fat free” or “low fat” alternatives to traditional fats. These changes in the fats we eat have not been based on research. Healthy fats are a necessary part of a well-balanced and healthy diet. Research is telling us that it’s the kind of fats that leads to our body’s state of health, or disease. Here are some important things to know about fats.

  • Recent dietary guidelines don’t put a limit on the total amount of fat that we should have in our diets. Fats should make up approximately 20-35% of your daily percentage of calories.
  • Proper ratio of omega-3’s to omega-6’s are said to be somewhere around 1:1 to 1:5. The Standard American diet (SAD) can have as much as a 1:25 ratio, which shifts the body towards a state of inflammation.
  • Servings of seafood per week should be from 2-5. Remember that smaller fish tend to have less toxicity.
  • Choose grass-fed meat, free-range chicken, and organic whenever possible. These tend to have better healthy fat ratios and contain less hormones, pesticides, and chemicals.
  • Cooking oils: choose Extra Virgin Olive Oil, coconut oil, avocado oil, and sesame oil when possible. Do not heat above 350 degrees because it can damage their benefits.
  • Avoid: vegetable oils, corn oils, and safflower oil.

Trans fats: These are bad and should be avoided. They are being removed in most foods. Look out for hydrogenated and partially hydrogenated oils because these are trans fats.

Saturated fats: These are now considered neutral fats. It is still important to not get too much of your dietary calories from these types of fat.

Monounsaturated fats: These fats can help lower cholesterol in the blood. Use these in your diet.

Polyunsaturated fats: These are omega-3’s and omerga-6’s. Try to get a 1:1 ratio of these.

Omega-3’s: These are the Anti-Inflammatory fats. Eat more of them!

Omega-6’s: These are the PRO- inflammatory fats. Eat less of them!

Fat- free: This usually means highly processed food. They may be full of sugar and starch to make them taste better. They are pro-inflammatory.

Your Tustin Chiropractic & Acupuncture Clinic: 

True Health & Wellness

well  

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Seafood Watch: Part 2

Omega Fatty Acids

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Mediterranean Diet

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Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

REF:

The importance of the ratio of omega-6/omega-3 essential fatty acids. Simopoulos AP.

Biomed Pharmacother. 2002 Oct;56(8):365-79. Review.

LA Times “The Skinny On Fat” – Paula Spencer Scott

4 Ways to Decrease Risk of Cancer

4 Ways to Decrease Risk of Death From Cancer

According to the latest research approximately half of all cancer deaths in the USA could be prevented or even stalled from progressing if Americans would do four things in their everyday lives. If these measures were followed it would also reduce the number of new cases of cancer by 40% – 70%!

Making healthy lifestyle changes could cut into the growing epidemic of new cancer diagnoses and deaths every year. This is based on two long running research studies looking at cancer rates and health behaviors. In opposition to other research claiming 80% of cancers may be attributed to factors beyond our control, these studies show that bad behaviors trump bad luck as a cause of cancer.

Research suggests that the best way to fight cancer is by promoting health, and not investing in biomedical research to improve cancer vaccines and therapies.

Ways to decrease your risks:

  1. Quit Smoking: In the US, 1 out of 5 adults has a history of smoking.
  1. Cut back on alcohol consumption: 1 drink per day for women, and 2 drinks per day for men. Binge drinking is never considered a healthy lifestyle choice.
  1. Maintain a healthy weight: 38% of Americans are considered obese (BMI over 30). Many more are close to the cutoff point of having a BMI of 25, which is considered overweight if you exceed it.
  1. Get 150 minutes of exercise every week:5% of adults reported that they did not exercise out of regular job activities in the past month. And only 20% meet the government recommended standard for physical activity.

 

Your Tustin Chiropractic & Acupuncture Clinic:

True Health & Wellness

  healthyhabits

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Zika Virus

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Neck stretch video

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Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

REF:

LA Times “4 ways to halve cancer death risk” – Melissa Healy

Medication Waste

Disposing of Medications

Prescription drugs, and even over-the-counter drugs, are not recyclable and need to be disposed of properly. Flushing them down the toilet or drain is harmful to the environment. Anything put down the drain or toilet goes through our sewer system and will end up in our lakes, streams, and rivers.

Prescription and over-the-counter medication should also not be put in with compost, or into gardens or soil. These medications can be absorbed into the soil and the plants. This can cause serious health problems for those eating the vegetables and plants from these areas. If allowed to break down, medications can get into the water system and contaminate wells and harm the people or animals drinking from those wells.

Public works has already found small amounts of medications in surface water bodies. The concern is an increased bacterial resistance to antibiotics and the interference with growth and reproduction of aquatic life.

Unused medications should be taken to a household hazardous waste collection center or event. Every county has free drop-off events sometime during the year.

Remember to remove any labels that contain personal information for privacy reasons. Shred and dispose of this information properly.

Here is a link to more information on medication disposal:

Safe Disposal

Here is a link to the OC landfills that will dispose of hazardous waste for FREE:

Hazardous Waste

 concus

Your Tustin Chiropractic & Acupuncture Clinic:

True Health & Wellness

  

More posts on Health:

Zika Virus

Tips to help you conceive

Neck stretch video

Food Labels To Know

Brain Dead

Keep Hustling!

 

Remember that this information is for educational purposes only. Seek the advice of a health specialist before making any changes to your healthcare.

 

REF:

LA Times “The wrong way to dispose of medicine” – Donie Vanitzian