Healthy Oils Your Body Will love

You have many options when it comes to selecting fats and oils for cooking.
But it’s not just a matter of choosing oils that are healthy, it’s whether they stay healthy after having been cooked with.

The Stability of Cooking Oils
When you’re cooking at a high heat, you want to use oils that are stable and don’t oxidise or go rancid easily. When oils undergo oxidation, they react with oxygen to form free radicals and harmful compounds that you definitely don’t want to be consuming. The most important factor in determining an oil’s resistance to oxidation and rancidification, both at high and low heat, is the relative degree of saturation of the fatty acids in it. Saturated fats have only single bonds in the fatty acid molecules, monounsaturated fats have one double bond and polyunsaturated fats have two or more. It is these double bonds that are chemically reactive and sensitive to heat. Saturated fats and monounsaturated fats are pretty resistant to heating, but oils that are high in polyunsaturated fats should be avoided for cooking.

The Winner: Coconut Oil
When it comes to high heat cooking, coconut oil is your best choice.
Over 90% of the fatty acids in it are saturated, which makes it very resistant to heat. This oil is semi-solid at room temperature and it can last for months and years without going rancid. Coconut oil also has powerful health benefits. It is particularly rich in a fatty acid called Lauric Acid, which can improve cholesterol and help kill bacteria and other pathogens.

The fats in coconut oil can also boost metabolism slightly and increase feelings of fullness compared to other fats. Make sure to choose virgin coconut oil. It’s organic, it tastes good and it has powerful health benefits.

Saturated fats used to be considered unhealthy, but new studies prove that they are not when used in moderation. Saturated fats are a safe source of energy for humans. Butter was demonised in the past due to its saturated fat content but there really is no reason to fear real butter. It’s the processed margarine that is the truly awful stuff, they are one molecule away from plastic. Real butter is good for you and actually fairly nutritious. It contains Vitamins A, E and K2. It is also rich in the fatty acids Conjugated Linoleic Acid (CLA) and Butyrate, both of which have powerful health benefits. CLA may lower body fat percentage in humans and butyrate can fight inflammation, improve gut health and has been shown to make rats completely resistant to becoming obese. There is one rule for cooking with butter. Regular butter does contain tiny amounts of sugars and proteins and for this reason it tends to get burned during high heat cooking like frying. If you want to avoid that, you can make clarified butter or ghee. That way, you remove the lactose and proteins leaving you with pure butterfat. Make sure to choose butter from grass-fed cows. This butter contains more Vitamin K2, CLA and other nutrients compared to butter from grain-fed cows. (Kerrygold grass fed cows unsalted butter is in most supermarkets)

Olive Oil
Olive oil is well known for its heart healthy effects and is believed to be one of the reasons for the health benefits of the mediterranean diet. Some studies show that olive oil can improve biomarkers of health. It can lower the amount of oxidised LDL cholesterol circulating in your bloodstream.

Animal Fats – Lard, Tallow, Bacon Drippings
The fatty acid content of animals tends to vary depending on what the animals eat. If they eat a lot of grains, the fats will contain quite a bit of polyunsaturated fats.
If the animals are pasture raised or grass-fed, there will be more saturated and monounsaturated fats in them. Therefore, animal fats from animals that are naturally raised are excellent options for cooking.
You can buy ready-made lard or tallow from the store, or you can save the drippings from meat to use at a later time. Bacon drippings are especially tasty.

Palm Oil
Palm oil is derived from the fruit of oil palms. It consists mostly of saturated and monounsaturated fats, with small amounts of polyunsaturates. However, some concerns have been raised about the sustainability of harvesting palm oil, harvesting these trees means less environment available for Orangutans, which are an endangered species. so when you buy anything with palm oil it should be Red palm oil and from a sustainable source. Palm oil is a good choice for cooking but only when it is Red Palm Oil (the unrefined variety). It is also rich in Vitamins E, Coenzyme Q10 and other nutrients.

Avocado Oil
The composition of avocado oil is similar to olive oil. It is primarily monounsaturated with some saturated and polyunsaturated mixed in.
I suppose it can be used for the same purposes as olive oil. You can cook with it, but only at low temperatures. Just like olive oil it should be used cold. It may be best as an addition to salads or foods after they have been cooked.

Fish Oil
Fish oil is very rich in the animal form of Omega-3 fatty acids, which are DHA and EPA. A tablespoon of fish oil can satisfy your daily need for these very important fatty acids. The best fish oil used to be cod fish liver oil, because it is also rich in Vitamin D3, which a large part of the World is deficient in. However with the heavy metals now found in our oceans it is not a good choice anymore. The liver is a big detoxing organ which filters our toxins like heavy metals that can harm us and stores it until it’s safe to pass through our water system. Therefore we would not want to eat the fish’s liver. Fish oil should never be used for cooking due to its high concentration of polyunsaturated fats. It can however be used as a supplement – the best one being krill oil.  However there is now a great way to get the Omega 3 that we look for in fish from the Algae the fish eat to get their Omega 3.  Go to our Super Supplement section and read about Juice Plus Omega Blend.

Nut Oils and Peanut Oil
There are many nut oils available and some of them taste awesome. However, they are very rich in polyunsaturated fats, which make them a poor choice for cooking. They can be used as parts of recipes, but do not fry or use in high heat cooking. The same applies to peanut oil. Peanuts technically aren’t nuts (they’re legumes) but the composition of the oil is similar. There is one exception, however, and that is macadamia nut oil which is mostly monounsaturated (like olive oil). It is pricey, but it tastes awesome. If you want, you can use macadamia oil for low or medium-heat cooking.

Canola Oil
Canola oil is derived from rapeseeds but the uric acid (a toxic, bitter substance) has been removed from it. The fatty acid breakdown of canola oil is actually fairly good, with most of the fatty acids monounsaturated, and contains Omega-6 and Omega-3 in a 2:1 ratio, which is perfect. However, canola oil needs to go through very harsh processing methods before it is turned into the final product. I personally don’t think these oils are suitable for human consumption.

Seed and Vegetable Oils
Industrial seed and vegetable oils are highly processed, refined products that are way too rich in Omega-6 fatty acids. Not only should you not cook with them, you should probably avoid them altogether.  These oils have been wrongly considered “heart-healthy” by the media and many nutrition professionals in the past few decades. However, new data links these oils with many serious diseases, including heart disease and cancer.

Avoid all of them:
• Soybean Oil
• Corn Oil
• Cottonseed Oil
• Canola Oil
• Rapeseed Oil
• Sunflower Oil
• Sesame Oil
• Grapeseed Oil
• Safflower Oil
• Rice Bran Oil

One study also looked at common vegetable oils on food shelves in the U.S. market and discovered that they contain between 0.56 to 4.2% trans fats, which are highly toxic.  It’s important to read labels. If you find any of these oils on packaged food that you are about to eat, then it’s best to purchase something else.

How to Take Care of Your Cooking Oils
To make sure that your fats and oils don’t go rancid, it is important to keep a few things in mind. Don’t buy large batches at a time. Buy smaller ones, that way you will most likely use them before they get the chance to damage. When it comes to unsaturated fats like olive, palm, avocado oil and some others, it is important to keep them in an environment where they are less likely to oxidise and go rancid. The main drivers behind oxidative damage of cooking oils are heat, oxygen and light. Therefore, keep them in a cool, dry, dark place and make sure to screw the lid on as soon as you’re done using them. Temperature gauge for cooking oils!
Omega Oils
Should not be used at all for cooking for more information on these essential oils go to :- Super supplements


Heart disease is a leading cause of death in the UK. While diet and exercise are key to heart health, a cardiologist is spreading the word about another vital step to protect your child’s heart.

Protecting your child’s heart is all about diet and exercise
Heart disease is a leading cause of death among men and women in the U.S. Approximately one in 200 of those individuals have an inherited form of heart disease – meaning that individuals who look healthy, eat healthy and get plenty of exercise can still be at risk of having a heart attack.
Early detection, including cholesterol and blood pressure screenings, is an important part of maintaining heart health. These simple tests give doctors important insight into how a body is working, and what risks they may have of heart disease.
While more awareness is being raised about the importance of a healthy diet and exercise, parents might not be aware of the importance of a cholesterol screening for their child. After all, cholesterol isn’t usually an issue in childhood – right? Sarah Blumenschein, M.D., a pediatric cardiologist at Children’s Health℠ and Associate Professor at UT Southwestern, debunks that common misconception about a child’s heart health.
“Children can develop high cholesterol as early as ages 5 or 6,” she explains. “Research is well-documented that children with a family history of heart disease, particularly among immediate family members who experienced a heart attack in their 30s or 40s, can begin to exhibit symptoms of heart disease in adolescence.”
Knowledge is power. Get your child screened.
“A child can look healthy, get plenty of exercise and eat a healthy diet and still have high cholesterol – particularly if they have a family history,” says Dr. Blumenschein.
Dr. Blumenschein encourages parents to have their children screened around the time children enter school. The US are now recommending that all children, ages 9-11, be screened for high cholesterol.
“High cholesterol is reversible, but it is undetected because there are no signs or symptoms until a heart attack,” she states. “It’s a disease that accelerates in your 20s or 30s, and the earlier its diagnosed and treated, the better your outcome will be.”
You should talk to your child’s physician about other heart health screening if you have high cholesterol in your family (FHC).
Fasting blood glucose test
Blood pressure
Body weight and BMI (Body Mass Index) screening


Fever, vomiting and other signs your child is too sick for school
Between colds, coughs and stomach bugs, kids get sick frequently. So when symptoms like a runny nose or stomach pain hit, it may be difficult to decide when you should keep your child home from daycare or school.
Sometimes it’s obvious when kids need to stay home, like when they have a fever, But many times children’s symptoms fall into a gray area that gives parents pause.”
Most schools, nursery and day care have their own guidelines about when to keep a child home. You should become familiar with your school’s fever and sick day policy as it may be narrower than what physicians recommend. While school and daycare rules may not always feel convenient, it’s important to remember that they are in place to keep your child healthy.

Is my child too sick for school?
In general, you should keep your child home from school or daycare when they have any of the following symptoms or illnesses:
A Fever of over 100.4 or higher
Certain illnesses and rashes like chickenpox, measles or  foot and mouth disease.

A health care provider or school nurse can help you distinguish those illnesses and when your child is no longer contagious. Parents might be surprised to learn that a diagnosis of head lice is not a reason to stay home from school.


Flu is spreads quickly in the winter months but what should you do if you think your child has it?

First recognize flu symptoms in your child and know when to call the doctor or when to take your child to the hospital. In most cases can be treated with rest and fluids, but some symptoms require medical attention. Below is a guid to when and where to seek treatment.

Consider waiting until the next day when even if your child has a fever they are:-

Urinating normally
Still being playful
Eating normally

Call a doctor if they are have:-

Become lethargic
A fever for more than 3 days
Stopped drinking liquids
Not urinated for over 6 hours

Go to ER if they have:-

Shortness of breath (if this is severe call 999)
Not alert (If not responsive call 999)
Dried lips and sunken eyes and are not drinking or urination


The do’s and don’ts of this important conversation

How to talk to your child about weight
Increasing weight in children leads to increased risk for diabetes, heart disease and even cancer. With childhood obesity rates rising, these health risks are affecting children at a much younger age.

“Obesity is one of the biggest health concerns we in the western world are facing – especially children,” says Elizabeth Victor, Ph.D., clinical psychologist with the Center for Obesity and its Consequences in Health (COACH) program at Children’s Health℠. “All parents want to see their children be healthier, but weight is so stigmatized that it’s challenging for parents to talk about.”
If you are concerned about your child’s body fat then then you need to take action NOW. It is so much easier to tackle when you are in control of the shopping cooking and availability of the food they eat. The first thing to remember is if you are overweight then you are setting the trend for your child or children. Children DO as we Do not as we SAY. So put your own oxygen mask on first and start taking action yourself to make all the meals the whole family eat are not too big, not processed and include lots of fruit vegetable sand berries . It may just be as easy as that . they may start copying you and you will have given the family the great gift you can give them the gift of good health. If they are not following you and you are losing weight but they are gaining weight then it is time to start up a conversation about it.

When tackling this complicated topic, make sure the conversation is supportive rather than punishing or critical. We must be aware that we are not pushing them form one problem into another, such as anorexia or bulimia, if they get pushed too far.
Be gentle with your child – and yourself
Many parents feel uncomfortable and guilty about their child’s weight. These feelings can make conversations negative instead of encouraging.
“Parents often feel overwhelmed talking to their children about weight. You may have or have had your own struggle with weight . If so it can be very helpful to acknowledge your own struggles and openly discuss what changes you are making or made to stop it escalating.

When discussing their body it is also important to talk about it in positive ways. If children and young people hear messages about how your family has always been overweight, they may feel as though they can’t do anything to improve their health. So be open about tall family weight issues and tell them that, as a family, you are all committed to making changes.

Learn and recognize how your child feels
Ask children open-ended questions and use reflective statements to learn how they are feeling. For example, a child might say, “Other kids say I’m fat. Do you think I’m fat?”
Instead of replying “yes” or “no,” give your child a way to reflect on his or her feelings. Say, “I hear you are really worried about how other kids see you, but how do you see yourself?”
After children share, thank them and recognize their feelings. Use statements like:
“I’m sorry you are feeling this way. I am glad you are telling me about it.”
“I hear that is hard for you. I want to work with you to make it better.”
“Your weight doesn’t determine your value as a person.”
“Thank you for sharing these feelings with me.”

Focus on health, not appearance

Doctors and nutritionist believe it is good to relate weight to health, not appearance. All bodies look different and even at a healthy weight, your child may not fit society’s view of how they should look. Other children can be cruel so take the association of weight loss for health away from the what other children are saying.

Point out ways losing weight improves quality of life, not appearance, by saying:
“It can be helpful for you to lose weight so you feel good.”
“Too much weight can put you at risk for diabetes.”
“Losing weight can make us feel more comfortable.”
Having less fat is good for your heart health
Less weight means you can do better in sports and are more agile.

Avoid the word “fat”

Calling your child fat or any other names is a form of bullying. These negative interactions are not helpful and can make weight problems worse.
Parents should stay positive and focus on recognizing what a child does well, using statements such as:
“I noticed you ate all your vegetables. That was great!”
“Thanks for inviting me to go on a walk. I need to get our more and move my body!”
“I see you’re drinking more water. that is so good for you waste system and thinking! Did you know our thoughts are passed across water and our brain is about 80% water.”

Make it a family effort

Family support is vital to success, “Research shows that only when a family makes these changes as a unit does the child successfully lose and maintain weight loss.”
By participating in healthy activities, you can help your child feel less alone and more supported. If children feel like they have their family’s support, that can help in those moments where they feel like they want to give up. So have a family Pow Wow and put forward the following:-
We need to make healthy choices together.
Let’s go on a days out and walks together.
Let’s eat more vegetables every single day.
Lets all stop eating fast foods
Lets start a new fun program together that fun for us all

Put small changes first

If as a family you are struggling we can help you to start by focusing on just a couple of changes so it is not overwhelming. To download our free program go to :- HTTPS// Healthy Steps Program Section and look for “Family Weigh Management”

Seek support

If your child is struggling emotionally with weight or eating, you should seek out professional help. The support of a team including a clinical psychologist and a social worker can help your child build the coping skills he or she needs to make healthy choices.