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.

Butter
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 :- www.thehealhthubclub.org Super supplements

Heart Disease

What Your Doctor Isn’t Telling You About!

Heart disease remains one of the top two killers in the UK today.
Every year, more than 160,000 people die from cardiovascular disease – that’s more than 435 living, breathing human lives lost every single day! Stated differently, that’s 18 deaths every hour of every day, 365 days of the year! In the US, it’s even worse with 800,000 deaths each year.

Literally thousands of gold-standard medical studies performed at the world’s most cutting- edge research institutes have shown – beyond any shadow of doubt – that you can…
Prevent, Reverse Heart Problems – Without…

• Taking dangerous prescription drugs that may actually damage your heart and even trigger a life-changing or deadly heart attack or stroke!
• Resorting to risky surgical procedures that flat out FAIL in some cases… and may even kill you! In fact, the amazing advances now are making some dangerous drugs obsolete – by working better… faster… cheaper… and with ZERO side effects! These same breakthroughs are outperforming common and costly (not to mention dangerous!) surgical procedures, in some cases… as you’ll see further down this page.

Why Cholesterol Isn’t The Biggest Risk Factor For Cardiovascular Disease.

Most conventionally-trained doctors are closed-minded when it comes to natural remedies and treatments. They give you only two options: drugs or surgery. Also most doctors are slaves to big-money drug companies. If a drug company can’t patent a product, they can’t mark it up for the obscene profits they’ve come to expect.

You’ve probably heard it dozens of times: Having high cholesterol is one of the biggest risk factors for heart disease. You’ve probably heard that it increases your risk of heart attacks, strokes… and other cardiovascular related problems.

So what should you do? If your doctor diagnosed high cholesterol, he probably gave you a prescription for one of the popular cholesterol-lowering drugs on the market. Statins are one of the best ways for lowering cholesterol, but they come with a list of side effects as long as your right arm and studies show they deplete levels of the heart-protecting substance in your body, Coenzyme Q10. Or… you could turn to punishing diets… exercising every day… or take expensive supplements to help bring down your cholesterol levels.

These are all good options. But the problem is, lowering your cholesterol is virtually useless for preventing heart attacks! Despite the obsession among doctors and the media about cholesterol, there’s a TON of evidence that proves that cholesterol isn’t the deadly demon it’s made out to be. For instance, did you know that half of all heart attack patients admitted to hospital with a heart attack had no previous symptoms… and had cholesterol levels in the normal range. Well, according to a study published in the prestigious American Heart Journal, it’s true. The first symptom they actually experienced was a heart attack!

Moreover, studies also show that most people with high cholesterol almost NEVER have a heart attack. If they did, heart attack rates would be TRIPLE what they currently are! Further, did you know that your body actually needs cholesterol for a number of important bodily functions? It’s true. It helps keep the cells of your body strong… it helps transport vitamins throughout your body… and it’s one of the most important building blocks of crucial hormones in your body – most notably testosterone and oestrogen. And perhaps most striking of all, did you know that your liver makes as much as 2 grams of cholesterol a day? It’s true. That’s more than 5 times the amount you could eat in a single day!

FACT: Treating cholesterol is BIG business. Literally billions of pounds every year is made from the treatment of cholesterol. This includes prescription cholesterol-lowering drugs, known as statins and many more billions are pouring into the coffers of devious food manufacturers through scores of “cholesterol-lowering” foods and other products.

FACT: Doctors, greedy drug companies and food manufacturers are placing the blame for the global heart disease epidemic on cholesterol… and are completely IGNORING the three biggest risk factors for heart disease, heart attacks, strokes… and more!

Cholesterol on its own is not the problem – it is damaged cholesterol caused mostly through eating a bad diet of processed, fast and other inflammatory foods. This causes the cholesterol to change and become trapped in the endothelium. The endothelium is a cell layer lining the blood luminal surface of vessels. The LDL cholesterol is more susceptible to damage than HDL – so it lowers the risk if we have less LDL in our system. However If we eat a diet rich in fruit, vegetables and berries it will help protect our cardiovascular system and reduce our body’s inflammatory load.

If you want to know more download our booklet on “Cardiovascular Wellness”

A Tea for Every Health Problem

Green Tea

Green tea literally blasts away flab! Researchers attribute the fat-burning properties of green tea to catechins, specifically EGCG — the name of a group of antioxidative compounds that blast adipose tissue by revving the metabolism, increasing the release of fat from fat cells (particularly in the belly), and then speeding up the liver’s fat burning capacity. It gets better: Research suggests that combining regular green-tea drinking with exercise may maximize the weight loss benefits. In one study participants who combined a daily habit of 4-5 cups of green tea with a 25-minute workout lost 2 more pounds than the non-tea-drinking exercisers. To reap even more flat-belly benefits from your fitness routine, be sure you’re incorporating these weight loss exercises – see our shop for our “Get Fit Lose Fat Faster” booklet.

White Tea

Not only does white tea prevent new fat cells from forming, but it also enhances the body’s ability to break down and utilize existing fat for energy, according to a study published in the journal Nutrition and Metabolism. As if that wasn’t enough, “Chemicals in the tea appear to protect your skin from sun-induced stress, which can cause the cells to break down and age prematurely,” says Elma Baron, MD, the study author. To put white tea to use, try rubbing on a lotion containing white tea extract before you apply your sunblock!

Black Tea

Italian researchers found that drinking a cup of black tea per day improves cardiovascular function—and the more cups you drink, the more you benefit! Better cardiovascular function means you can breeze through that 5K you signed up for. And a study published in the Proceedings of the National Academy of Sciences revealed that drinking 20 ounces of black tea daily causes the body to secrete five times more interferon, a key element of your body’s infection-protection arsenal. Just make sure to ditch the dairy. A study in the European Heart Journal found that while black tea can improve blood flow and blood vessel dilation, adding milk to the tea counteracts these effects.

Valerian Tea

Sleep’s a big deal. Losing a mere hour of shut-eye over the course of three days is enough to negatively impact the body’s hunger and appetite-regulating hormone, ghrelin. Quality sleep, on the other hand, fuels the production of fat-burning hormones, making it a top priority if you’re trying to drop a few pounds. Valerian is a herb that’s long been valued as a mild sedative and now research is showing what tea enthusiasts have known for centuries. In a study of women, researchers gave half the test subjects a valerian extract and half a placebo. Thirty percent of those who received valerian reported an improvement in the quality of their sleep versus just 4 percent of the control group.

Ashwagandha Tea

Ashwagandha tea gives you a better outlook on life and reduces stress hormones that can wreak havoc on your waistline. A study published in the Indian Journal of Psychological Medicine found that “Ashwagandha root extract safely and effectively improves an individual’s resistance towards stress and thereby improves self-assessed quality of life.” When it comes to weight loss, stress is not your friend. A recent study at Penn State found that people who react badly to stressful situations have increased levels of inflammation in their bodies—and inflammation is directly tied to obesity, as well as diseases like diabetes, heart disease and cancer. When anxiety rides high, you’re also at the mercy of stress hormones such as cortisol – known as “the belly fat hormone” for its ability to pull lipids from the bloodstream and store them in our fat cells.

Oolong tea

Oolong tea’s major weapon against weight gain is its ability to prevent fat absorption. Japanese scientists found that high levels of antioxidants called polymerized polyphenols, specific to oolong tea, inhibit the body’s ability to absorb fat by up to 20 percent. When Taiwanese researchers studied more than 1,100 people over a 10-year period, they determined that those who drank black, green or oolong tea one or more times a week had nearly 20 percent less body fat than those who drank none. A oolong tea fights blood pressure, cutting the risk by as much as a whopping 65 percent!

Bilberry Tea

Consuming bilberries, a northern European cousin to the blueberry, may help reduce bloat-inducing inflammation, according to a study published in the journal Molecular Nutrition & Food Research. To come to these findings, researchers divided participants into two groups; one group was given a diet that included an equivalent of 1.5 cups of blueberries, while the other group followed a control diet that didn’t include the fruit. At the end of the experiment, the bilberry-eating group had significantly less inflammation than their counterparts who didn’t munch on the berry. Since the fruit is native to Northern Europe, it isn’t widely available in the US. To reap the benefits, enjoy a few cups of bilberry tea.

Red Tea

Rooibos tea is made from the leaves of the “red bush” plant, grown exclusively in the small Cederberg region of South Africa, near Cape Town. What makes rooibos tea particularly good for your belly is a unique and powerful flavonoid called Aspalathin. According to South African researchers, polyphenols and flavonoids found in the plant inhibit adipogenesis–the formation of new fat cells–by as much as 22 percent. The chemicals also help aid fat metabolism. Plus, Rooibos is naturally sweet, so you won’t need to add sugar. It’s also not technically a tea—it’s an herbal infusion. Want to give your metabolism a kick?

Mate Tea

Mate tea is known for its powerful thermogenic effects—meaning it turns up your body’s calorie burning mechanism—and can also promote weight loss by improving insulin sensitivity. In a recent study, participants were divided into two groups. One group took a placebo 60 minutes prior to exercising, while the other group ingested 1000 mg capsule of yerba maté. Researchers found that those who consumed the herb increased the beneficial effects their workout had on their metabolism without the workout. Plus, this brew is like green tea on steroids, with up to 90 percent more powerful cancer-fighting antioxidants, a cache of B vitamins, and plenty of chromium, which helps stabilize blood-sugar levels.

Mint Tea

Mint tea wards off the munchies. Fill a big teacup with soothing peppermint tea and sniff yourself skinny! While certain scents can trigger hunger (a trick Cinnabon figured out long ago), others can actually suppress your appetite. One study published in the Journal of Neurological and Orthopaedic Medicine found that people who sniffed peppermint every two hours lost an average of 5 pounds a month. Although tea is relatively low in caffeine—about 25% of what a cup of coffee delivers—decaffeinated varieties are great to have on hand for a soothing bedtime treat that will keep you out of the cabinets! And speaking of sleep, want to lose weight while you snooze?

Chamomile-and-lavender Tea

Chamomile-and-lavender tea wards off fatigue and depression by reducing the stress that comes with insomnia. And reduced stress prevents increased levels of inflammation, which have been directly tied to weight and blood sugar disorders like obesity and diabetes. One Taiwanese study found that chamomile tea significantly improved the physical symptoms related to a lack of sleep, and even helped reduced levels of depression in the chronically sleep-deprived. Another study found that it improved daytime wakefulness in people who suffered from a lack of sleep. Here’s the funny thing about chamomile: Although it’s the most popular tea for bedtime, there’s actually no evidence that it improves the length or quality of sleep.

Goji Tea

Goji tea cranks up calorie burn by 10%. Lycium barbarum, the plant from which gojis are harvested, is a traditional Asian medicinal therapy for diabetes, but it also boasts a slimming effect. In a study published in the Journal of the American College of Nutrition, participants were either given a single dose of L. barbarum or a placebo after a meal. The researchers found that one hour after the dose, the goji group was burning calories at a rate 10 percent higher than the placebo group. The effects lasted up to four hours! Most goji teas are mixed with green tea, further boosting your calorie burn.

Ginger Tea

Not only is ginger one of the healthiest spices on the planet, but it also fights inflammation. According to numerous studies, ginger, traditionally used to ease stomach pain, blocks several genes and enzymes in the body that promote bloat-causing inflammation. This means you can enjoy that second serving of nutrient-dense veggies without worry. If you prefer the taste of chai tea, typically made from a blend of cinnamon, cardamom, cloves and ginger, that may also do the trick—but may be less potent.

Barberry Tea

This tea is a weight-loss ninja. The stem, fruit and root bark of the barberry shrub contains berberine–a powerful, naturally occurring, fat-frying chemical. A study conducted by Chinese researchers revealed that taking berberine supplements three times a day over the course of three months can decrease your body mass index (BMI): participants dropped their BMI levels from 31.5 to 27.4. Previous studies have also found that consuming the plant can boost energy expenditure and help decrease the number of receptors on the surface of fat cells, making them less apt to absorb incoming sources of flubber.

Kava Kava Tea

Kava Kava quells worrying thoughts. In one Phytotherapy Research study, 120 mg of kava-kava was administered daily over 6 weeks to patients who had stress-induced insomnia. The results suggested a statistically significant improvement in sleep latency, duration and waking mood. When you’re anxious, your body feels like it’s under a tremendous amount of stress all the time. This is why anxiety is a powerful trigger for weight gain. A recent study in the journal European Eating Disorder Review placed anxiety as “one of the most important factors significantly associated with weight gain.” In fact, two-thirds of people with eating disorders also suffer from anxiety, and the anxiety usually existed first. But sip with caution—at very high levels, kava kava can cause liver toxicity. Kava Kava should only be one part of an overall, balanced tea cleanse.

This fermented Chinese tea can literally shrink the size of your fat cells! To discover the brew’s fat-crusading powers Chinese researchers divided rats into five groups and fed them varying diets over a two month period. In addition to a control group, there was a group given a high-fat diet with no tea supplementation and three additional groups that were fed a high-fat diet with varying doses of pu-erh tea extract. The researchers found that the tea significantly lowered triglyceride concentrations (potentially dangerous fat found in the blood) and belly fat in the high-fat diet groups. Although sipping the tea could have slightly different outcomes in humans, we think these findings are promising enough that it’s still well worth your while to fix yourself a steaming hot cup.

Fennel Tea

According to a 2015 Journal of Food Biochemistry study, foeniculum vulgare–better known as fennel–has major inflammation-fighting properties. Fans of the mild, sweet licorice-flavored tea have long used it to treat gas and other gastrointestinal issues too. While the U.S. National Institutes of Health has no stance on fennel’s medicinal effectiveness, Germany’s Commission E, an official government agency similar to the FDA that focuses on herbs, says that the plant can indeed be an effective flatulence fighter.

Kola Nut Tea

With a caffeine count higher than coffee, these teas kick your metabolism into gear. In a study published in the journal Physiology & Behavior, a 3-4 percent increase in metabolic rate was measured in both lean and obese subjects after a single 100 mg dose of caffeine. Look for teas made from this caffeine-containing fruit; if you want to skip comparative shopping, just grab a box of Celestial Seasonings’ Fast Lane, which clocks in 20 mg above your daily cup of coffee at 110 mg caffeine.

Hops Tea

Sip and soothe the central nervous system with this tea. The hop, a component in beer, is a sedative plant whose pharmacological activity is due primarily to the bitter resins in its leaves. Hops increase the activity of the neurotransmitter GABA, which helps combat anxiety. New research suggests simple food choices can make the difference between feeling anxious and feeling calm and in control — and that’s a big deal. Eighteen percent of the population suffers some form of anxiety disorder, and experts say everyday worry can quickly snowball into a crippling condition if it’s not dealt with swiftly. And it all begins in the kitchen.

Hibiscus Tea

The pressure, the puffy stomach, the self-consciousness – this tea can help you ditch all of it. According to numerous studies, flavonoids and other compounds found in the hibiscus plant help to counteract bloating by influencing how aldosterone, the hormone that regulates water and electrolytes balance, affects the body. Enjoy a cup of hibiscus tea and watch your pooch slowly–but surely–deflate.

Matcha Hops Tea

Derived from the Japanese tencha leaf and then stone ground into a bright-green fine powder, matcha literally means “powdered tea,” and it’s incredibly good for you. Research shows the concentration of epigallocatechin gallate (EGCG) in matcha to be 137 times greater than the amount you’ll find in most store-bought green tea. EGCG is a dieter’s best friend: studies have shown the compound can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells) particularly in the belly. One study found men who drank green tea containing 136 mg EGCG – what you’ll find in a single 4 gram serving of matcha – lost twice as much weight than a placebo group (-5.3 vs -2.8 lbs), and four times as much visceral (belly) fat over the course of 3 months. You can prepare the powder as a traditional tea drink as the zen monks have done since 1191 A.D., or enjoy the superfood 2015-style in lattes, iced drinks, milkshakes and smoothies. Need one more reason for tea-time? A single serving sneaks in 4 grams of protein – that’s more than an egg white!

5 Foods to Protect Against Cancer

Onions and Garlic

Both of these can be added to virtually any savoury dish to make it taste better and prevent cancer. Allicin and allyl sulphides are the active compounds in garlic and onion which take credit for its superstar status. These compounds bind with toxic chemicals so they can be excreted from the body, rather than taking a hold on your organs and causing havoc. The sulphur compounds act as bodyguards against oxidation and free radicals which can cause cancer.

Tomatoes

Tomatoes are packed with lycopene which has been shown to help prevent prostate cancer, specifically by preventing the development of free radicals and DNA damage. Populations that eat lots of tomato dishes have a much lower risk of prostate cancer in men. Cooking tomatoes, particularly in olive oil, increases the lycopene content and allows higher absorption into our cells. This explains why the Mediterranean diet is so effective on the cancer prevention front.

Berries

All berries are packed with anti-cancer molecules such as ellagic acid (raspberries and strawberries are loaded with this) and anthocyanidins (blueberries). Both compounds block the activity of two proteins which are essential to cancer spreading and forming new blood vessels. Similarly, proanthocyanidins (cranberries) have high antioxidant activity which can halt tumour development. Snack on seasonal berries or throw into your morning porridge.

Mushrooms

Several epidemiological studies have found that regular mushroom consumption reduces the rate of mortality from cancer. Japanese mushrooms such as shiitake, maitake and enokitake are packed with lentinan which stimulates immune system activity, slowing tumour growth and the progress of cancer. They also help stimulate white blood cell count and activity. Saute mushrooms with garlic, onion and basil and serve on sourdough or wholegrain toast for a real anti-cancer boost.

Parsley

This ubiquitous herb is high in apigenin, a polyphenol that inhibits the growth of cancer cells by blocking angiogenesis (blood vessel formation) and by decreasing inflammatory processes. Parsley can be added raw or cooked to a range of cuisines including Mediterranean and Middle Eastern. Chop up and add to eggs, hummous, or use as a garnish on any dish.

 

7 Reasons Why You Need to Eat More Good Fat

7 Reasons Why You Need to Eat More Good Fat

Fat-free, no-fat, and low-fat lies have ruled how we’ve eaten, or tried to eat, for decades. But I’m here to let you know it’s all hogwash! The truth of the matter is, I can think of at least 7 reasons why we need to eat fat! And by fat, I mean the healthy kind, from sources such as avocado, olive oil and fish. Not all fat is created equally.

Here is why you need to increase your daily intake of good fat:

1 – Maintain insulin levels

You need insulin to turn the sugars and proteins you eat into energy in your muscle cells, but if sugars and/or proteins are overeaten, insulin converts these calories into fat. On the other hand, insulin is not used to convert dietary fat into energy … nor will that fat get stored as fat. So, a diet high in good fat can promote weight loss by helping maintain healthy insulin levels.

2 – Help with weight loss

Some dietary fats have been shown to promote more weight loss than low fat diets with equal calorie consumption. For example, medium-chain triglyceride (MCT) oil or liquid coconut oil – and extra virgin olive oil have produced these results.

MCT oil is a saturated fatty acid that not only helps support cognitive function, but also has numerous health benefits, not the least of which is helping with weight management.

And a recent study took places over the course of five years – where people used a litre of olive oil per week versus a low fat diet and they lost weight!1 Additionally, they also had better memory. The monounsaturated fats in avocados and avocado oils react in the same way as olive oil. Studies also show adding just one avocado a day to the diet results in weight loss. Other studies have shown that coconut oil is even better than coconut oil and has been shown to actually increase your HDL cholesterol which is the good cholesterol that helps us stay healthy.

3 – Glowing skin

Now, the type of fats make all the difference when it comes to glowing skin. Turns out, cell membranes are all composed of fat molecules that have varying degrees of flexibility. Omega 3 fats can be found in –

  • Fish oil
  • Flax seed oil
  • Perilla oil

All of the fats listed above contribute to membrane flexibility – and that means flexible blood vessels and healthier looking skin. I’ve previously published the results of high dose fish oil in restoring flexibility in previously stiff blood vessels in patients. Even olive oil, composed primarily of the monounsaturated fat oleum, acts to promote glowing skin due to its high polyphenol contents.3

4 – Help prevent Inflammation

Short chain saturated fats – like the fat contained in Ghee (butyric acid) and fish oil – have been shown to nourish the cells lining the gut. This helps prevent the inflammation that causes weight gain. Plus it may also  influence depression and mental illness since these is now thought to be a correlation between the level of inflammation and mental health.

5 – Help reduce lectin intake

Replacing sugars from grains and beans with good fats eliminates the plant proteins known as lectins (gluten is one such lectin), which I and others have shown are a major cause of weight gain, obesity, and acne. Moreover, grains have Omega 6 fats, which when   taken in high quantities can promote inflammation of skin and the brain (brain fog).

Also removing lectins from your diet and replacing them with good fats prevents the damage they do to the gut wall; a fact that also is reflected in your glowing outer skin!

6 – Feel full faster and longer

What makes us feel full? It’s fat – Not carbs – Not protein. Fat promotes satiety or the sense of feeling full. You see, fat turns on hormone messaging and sends them from the gut to the brain. These messages strongly communicate calorie intake is sufficient, and you can stop eating.

7 – Healthier brains

The brain is approximately 60% fat. Truly, it is! Half of that fat is composed of DHA, a primary component of fish oil.5 Another significant source of fat in the brain is arachidonic acid.6 And guess what the the largest available source of arachidonic acid is  Egg yolk!

Eat the yolk, and toss out the whites if you want glowing hair, luminous skin, and a, healthier brain! Indeed, human studies show people with the highest Omega 3 index – a measure of Omega 3 ingestion for two months on average – have the biggest brain size, hippocampus size (the memory centre), and best memory. Folks with the highest Omega 3 index also have the lowest levels of depression and anxiety – especially compared to people with the low levels of Omega 3s.

So, for big, happy brains, glowing skin, healthy weight maintenance, and a healthy gut … bring on the fat! Fill up on fish oil, olive oil and egg yolks – your body will thank you.  Arachidonic acid is both a product of the body’s natural linoleic acid conversion and, as the question notes, an existing (but modest) component of animal-based foods like egg yolk and meat – as well as human breastmilk.  However, if like the rest of us you struggle to get enough of theses good fats into your week there is a vegetarian/ vegan Omega blend that has great amounts of omega 3,5,6,7 7 9. for more information go to https://robertdicks.wpengine.com/juiceplus/ 

Elementary Elements – Magnificent Magnesium

Did you know that a high number of the population are low in Magnesium?

Magnesium deficiency can be caused by medications, stress, alcohol, poor absorption of food, and diets that are high in refined foods. Sings of being low in Magnesium are:-

  • Constipation
  • Hypertension (high BP)
  • Anxiety
  • Depression
  • Fatigue
  • Muscle Cramps
  • Chronic bak pain
  • Migraine Headaches
  • Anxiety
  • Depression
  • Insomnia
  • Tendonitis
  • Fibromyalgia

Magnesium is an element that is involved in for over 300 different processes within the body. Having levels in your body that are too low can be a contributing factor in many diseases and can also inhibit excess body fat loss. Correcting a magnesium deficit can make a world of difference in overall health. If you think your low you think you may be low in magnesium ask your GP ask for a Magnesium test, but what you get free on the NHS may not be the best for you. There are many on-line site where you can buy magnesium I use and highly ecommend Dr Mercola’s site.

This should give you a good picture of why I believe magnesium is so important. So how can you know if you’re getting an adequate supply? First look at your diet.

Food (100 grams)  Magnesium Content (mg)
Seaweed, agar, dried 770 mg
Coriander leaf (spice), dried 694 mg
Pumpkin seeds, dried 535 mg
Cocoa, dry powder, unsweetened 499 mg
Basil, dried 422 mg
Flaxseed 392 mg
Cumin seed (spice) 366 mg
Brazil nuts, dried 376 mg
Parsley, freeze dried 372 mg
Almond butter 303 mg
Cashew nuts, roasted 273 mg
Whey, sweet, dried 176 mg
Leeks, freeze dried 156 mg
Kale, scotch, raw 88 mg
Spinach 79 mg

As we age our body becomes less efficient at processing vitamins and minerals. so it is even more important that we eat an abundance of fresh fruit, vegetables and berries. The thing is this does not easily show up in our blood because what we cant  absorb gets flushed out of our waste system. this means that our Doctor doesn’t spot the deficiencies and the problem never surfaces.

Magnesium is not a nutrient you want to run low on, despite it being so commonly overlooked. Here are some key reasons why I feel it’s so important for you to pay special attention to Magnesium

  • It is the fourth most abundant mineral in your body
  • Exists in over 300 different bodily enzymes
  • Is found primarily in your bones (half of your total body magnesium)
  • Plays a role in your body’s detoxification processes
  • Aids your energy metabolism and protein synthesis
  • Helps guide a large number of physiological functions
  • Is required by glutathione (the “master antioxidant”) for synthesis  
  • Is especially valuable for supporting your brain health

When searching for a high-quality magnesium supplement, there’s such a wide variety available that it can be confusing as to which one is really best for you.

Even more confusing is the fact that there’s no such thing as a 100 percent magnesium supplement. Magnesium must be bound to another ion and that substance can affect magnesium’s absorption and bioavailability.

Let’s take a closer look at the different types of magnesium supplements available out there and how they compare to one another.

Magnesium glycinate

A chelated form of magnesium that tends to provide effective levels of absorption and bioavailability.

         Magnesium oxide

A non-chelated form of magnesium bound to an organic acid or fatty acid. Contains up to 60% elemental magnesium and has stool-softening properties.

         Magnesium chloride/Magnesium lactate

Contains only about 12% elemental magnesium but tends to have better absorption capabilities than magnesium oxide which has 5 times the magnesium.

         Magnesium sulfate/Magnesium hydroxide

These are typically used as laxatives. Milk of Magnesia is an example of this type of magnesium. Since magnesium hydroxide can have up to 42% elemental magnesium, caution is required here not to take too much.

         Magnesium carbonate

This form of magnesium has antacid properties and can contain from 29 to 45% elemental magnesium.

Magnesium taurate

This contains a combination of magnesium and taurine (an amino acid) that together may provide a calming effect on the body and mind.

Magnesium citrate

This is a form of magnesium with citric acid which has laxative properties. This can contain up to 16% elemental magnesium.

Magnesium L-Threonate

This newer, emerging type of magnesium supplement has shown great promise in absorption, as well as potential tissue and cell membrane penetration.

Why I choose to take MagteinMagnesium L-Threonate

Magnesium plays an important role in many of your brain’s functions, however, most forms of magnesium have low levels of brain bioavailability. Recently, a group of scientists from Massachusetts Institute of Technology (MIT), including a Nobel Prize laureate, discovered a unique compound called Magtein™ and it is the only magnesium compound that has been shown to effectively raise the brain’s magnesium levels.

For a high-quality magnesium supplement, I strongly recommend Magnesium                    L-Threonate. Here’s a chart on Dr Mercoal’s web site showing the details behind why he thinks this is such an exceptional formula and exceeded his expectations by surpassing his checklist requirements:-

Checklist Requirement

Completely avoids magnesium stearate?

Yes – I made certain this compound was not part of the formula whatsoever. It’s just not a healthy substance you should be putting in your body. Plus, this formula does not contain any genetically engineered (GE) ingredients.

Delivers a high-absorption formula?

Yes – With the many types of magnesium supplements available, my team and I selected Magtein™ Magnesium L-Threonate (Magtein®) for its absorption characteristics and extensive research.

Incorporates high-penetration characteristics?

Yes – One area where other forms of magnesium supplements tend to fall short involves penetration of tissues and cells. Animal studies have shown how Magnesium L-Threonate has been able to uniquely cross the blood-brain barrier and penetrate cell membranes.

Helps manage potential discomfort?

Yes – Many forms of magnesium can cause unpleasant gastrointestinal discomfort. In fact as you already know, some magnesium products have the primary purpose of softening stool and acting as a laxative. This is not the case with Magnesium  L-Threonate and its consistent formula.

Provides practical, easy-to-take servings?

Yes – Food is not required for absorption so taking it with meals is not necessary. It’s always a smart choice to double-check and consult with a healthcare professional when taking any supplement. With our new formula, you only need 3 capsules instead of 4! You can take all 3 at night, or take 2 at lunch and 1 at bedtime with plenty of water, it’s easy to take

Dr Mercola says “While other common magnesium compounds generally do not improve brain magnesium levels, studies show that higher magnesium concentrations in the brain and improved cognitive ability occur with Magtein™. This can lead to enhanced learning abilities, improved working memory and better short- and long-term memory in both young and aged animals.*I believe this recent research holds tremendous potential value for your cognitive function.”

Don’t Let Poor Lifestyle Choices Put the Brakes on Fully Enjoying Your Life

 

Chocolate Is It Good For You?

Is chocolate good or bad for you? Here’s the science bit – concentrate!

To answer that question, you must know the type of chocolate you’re eating.

A study by Dr Claudio Ferri, published in the American Heart Association journal, Circulation, saw 15 healthy volunteers randomly assigned to eat either a 100g dark chocolate bar rich in polyphenols, or a 90g white chocolate bar, which does not contain polyphenols.

These bars were eaten every day for 15 days.

After eating no cocoa or chocolate for a week, the volunteers then switched to the other type of chocolate.

Compared with white chocolate, the dark chocolate was associated with lower blood pressure and with improvements in insulin resistance and insulin sensitivity, which are important markers for diabetes.

A similar study by Dr Ferri is of even greater clinical importance. This was carried out in patients with high blood pressure.

The study found that dark chocolate, but not white chocolate, decreased blood pressure and serum low-density lipoprotein (LDL) while improving blood flow and insulin sensitivity.

Interesting studies by other researchers suggest that cocoa proanthocyanidins (flavonoids which are powerful antioxidants) prevent the elevation of blood glucose levels in diabetic obese mice.

So, the short answer is this: some chocolate is far better than others. If you’re going to eat it, choose dark chocolate and do it in moderation.