What, eat more fat?
Let’s talk Fat! Did you know your brain is approximately 60% fat? If you are not consuming fats your brain health suffers. A lack of essential fats can affect memory, concentration, focus, and even cause depression. We have been told for years to eat low fat, but why? I think we have been led to believe eating fats will cause us to be fat.
Let me break down the FATS of life! A fallacy that has been created in dieting is EATING fat will make you fat. There are fats that are not good for us – partially hydrogenated oils, more commonly known as trans-fats. These fats (oils) are made through a chemical process - hydrogenation. Hydrogenation solidifies liquid oil to help increase shelf life and provide stability to the flavor. Hydrogenated fats are found in vegetable shortening, margarine, and most snack foods – cookies, crackers, and chips. Trans-fatscause a host of problems in your body. They interfere with your body’s ability to regulate cholesterol, they have been linked to heart problems, and type II diabetes! Because of the danger of these fats, the FDA is in the middle of a 3 year process to ban artificial trans-fats from our food supply!
While this is intimidating, really quite scary, I can help you find healthy fats. Essential Fatty Acids (EFAs) are unique because the body cannot manufacture these fatty acids. And yes, they are essential for good health. Essential fatty acids must be obtained through food or proper supplementation. There are two essential fatty acids know to be essential for human health: alpha-linolenic acid (an omega 3) and linoleic acid (an omega 6). These are found in food such as cold water fish, shellfish, flaxseed or linseed, freshly ground flaxseed oil, hemp seed, olive oil (extra virgin), soya oil, rapeseed oil, chia seeds, pumpkin seeds, sunflower seeds, green leafy vegetables, and walnuts. According to the American Heart Association, consumption of omega-3 fatty acids is correlated with a decreased risk of sudden death, a decreased risk of blood clots, decreased triglyceride levels, and improved arterial health!
Our family supplements with a lot of healthy fats. We take Standard Processes Tuna Omega 3 oil in the sunny months, and then switch to Cod Liver Oil in the winter. Cod Liver oil has naturally occurring vitamin D and coenzyme C10. I bulletproof our coffee - which is I blend in butter and coconut cream. We use a lot of grass-fed butter (Kerrygold brand) and cold pressed olive oil. We also supplement with Designs for Health KTO-C8 chews. These watermelon flavored chews provide us with 500mg of medium chain triglycerides.
Change is difficult. But, if you make one healthy change each week, it is amazing how your life is transformed. This week think about fats and how you can change your diet to eliminate trans-fats and incorporate more essential fats. I look forward to hearing about your success!
Dr. John
Dr. John’s book list
Limited and more thoughtful development.
I enjoy reading and listening to audio books. My goal is to finish 30 books each year, although I usually read more. In this article I am going to highlight some of my favorites. Ones that can help you through a difficult time, challenge your thinking, give you some diet inspiration, and help motivate. This list is not is any specific order - just the random order of my thinking!
1. Tools of Titans, by Tim Ferris. Short interviews with successful, motivating, high performing individuals. Lots of ideas and book recommendations.
2. Make Your Bed, by William H. McRaven. Simple, start each day with a simple task, making your bed, and you will have at least accomplished one thing which you will enjoy at the end of the day.
3. No Limits, by John Maxwell. I enjoy John Maxwell’s teachings. This book will help you improve what holding you back - that is you!
4. The Collapse of Parenting, by Lenord Sax M.D., PhD. Wow! I have a lot to work on! Great book about parenting and how we as parents can improve our parenting, discipline, and improve our family dynamics.
5. Rich Dad, Poor Dad, by Robert Tiyosaki. Financial lessons. Just because you have a big degree does not mean you have financial knowledge. Advise from Mr. Tiyosaki’s two “dads” (one biological another a mentor) on financial life.
6. Devotion, by Adam Makos. Like the book description “An Epic Story of Heroism, Friendship, and Sacrifice.” I have enjoyed all his books.
7. Mans Search for Meaning, by Victor Frankl. A WWII concentration camp survivor. Helps put life into perspective. Be happy with nothing and you will be happy with everything.
8. Stillness is the Key, by Ryan Holiday. A great book communicating the importance of “stillness.” Slow down, think, take a walk, clear your mind, and then conquer that project.
9. Unstoppable, by Craig Ballantyne. Do not take no for an answer. You can do more than you think. Stop thinking of the problem and only focus on the solution.
10. The Paleo Solution, by Robb Wolf. The science behind and the knowledge to start “eating Paleo.” I read this 5 years ago, before paleo was “cool,” and incorporated a lot of this into my eating plan.