An Informational Report

Fats (lipids) What are they, and what do they do?

by – TRISHA DEHALL FIT BODY FITNESS & DETOX, LLC Disclaimer: The information in this report is presented for informational and educational purposes only. It is not a substitute for diagnosis, treatment and advice of a qualified healthcare provider. We do not intend to diagnose, treat, cure or prevent any illness or disease. Consult with your healthcare provider prior to using any advice or product mentioned in this report. The reader of this report is highly recommended to investigate the safety and efficacy of any natural or alternative therapy, diet, nutritional advice, supplement or health modification program before commencing.

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I first want to tell you that I have tried to make this as short and to the point as possible, however Fats (Lipids) are such a complex subject that it’s nearly impossible to explain in a few pages. Bear

with me and I’ll do my best to keep this brief.

DIFFERENT TYPES OF “GOOD” AND “BAD” FATS

Complex Issues Of Good-and-Bad Cholesterol, Saturated Fats, Unsaturated Fats, Essential Fatty Acids and Deadly Trans Fatty Acids Certain types of “good” fats are absolutely essential – we cannot exist without eating and producing them, but other “bad” fats can cause many types of disease, leading to great suffering, economic burden, and unnecessary early death. Everyone needs to eliminate “trans fats” (found in many processed foods) and increase their intake of “omega-3 fats” (found in nuts, cold-water fish, flaxseed, eggs, meats and to a lesser degree in some fruits and vegetables). There are different types of omega-3s: ALA (alpha-linolenic acid), DHA (docosahexaenoic acid), and EPA (eicosapentaenoic acid) – (I’ll explain the difference later, just keep reading). But this is not new to us, what might be new to you though is the explanation as to why there are good fats and bad fats, then deciding to learn for yourself what you can do. Insufficient intake of good fats can result in a variety of diseases that have complex cause-and-effect relationships, such as internal organ damage, central nervous system damage, mental imbalance including depression and dementia, symptoms similar to multiple sclerosis and Alzheimer’s disease. Externally, long-term insufficient good fat intake can cause accelerated skin aging, disease-causing inflammation, susceptibility to infection and hair loss.

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I’m first going to address the most dangerous fat of all first TRANS FAT

EVERYONE SHOULD LEARN HOW TO AVOID COMMONLY USED TRANS FATTY ACIDS. For years, doctors, government agencies and professional dietitians incorrectly told us that eating fat was bad and that margarine was better for us than butter, but in recent years (about the last 10), research scientists have clearly explained precisely why consuming “trans fatty acids” in margarine and most baked goods like bread, cookies, noodles, etc. is three times worse than eating pure butter or lard. This information is highly controversial, since it contradicts what biased organizations like the National Association of Margarine Manufactures and the (documented corrupt, untrustworthy) U.S. Food and Drug Administration have been incorrectly promoting for decades. (can you tell I don’t care much for these organizations) Trans fatty acids greatly increase the risk of America’s number one killer: heart disease. They lead to high blood pressure, stroke and heart attack and half of Americans will die of cardiovascular disease.

What Is Trans Fat? Partial hydrogenation of vegetable oil changes the molecule. Their hydrogen atoms wind up on different sides of the chain. This configuration is called "trans fatty acids.” Without getting extremely technical here let me say that trans fats occur relatively rarely in nature. The unnatural hydrogenation or high-temperature cooking processes produce “trans fats”, which do not spoil as rapidly as natural fats. Thus, hydrogenation is a type of preservative that allows old (otherwise rancid) fats to be sold in many common food products today and does not react to normal human metabolic enzymes like the original natural vegetable oil fatty acid that it was made from. The partial hydrogenation process not only preserves vegetable oil from normal decay, it also prevents trans fats from being properly metabolized for use in our bodies. This is a biochemical problem with many types of unnatural food preservation processes, for a variety of reasons. Unnatural preservation often produces unhealthy foods with destructive properties that are unlike fresh, natural, properly prepared foods. The distorted trans-fat molecular structures alter and weaken numerous physiological functions of our cellular membranes and metabolic processes. Our natural enzymes that deal with common vegetable fats are unable to correctly digest and assimilate the unnaturally preserved trans fatty acids and become overloaded trying to metabolize them. This leads to a wide variety of significant medical problems. The products containing trans-fat are sold in great numbers in our grocery stores, restaurants and fast food outlets. There are high levels of trans fats in most fried foods, chips, margarines, shortenings, fast foods, convenience foods, many common packaged and frozen

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prepared foods, like bread, breaded foods, doughnuts, cookies, desert-and-meat pies, pizza, cakes, mixes, waffles, pancakes, noodles, and soups (get the picture?)

There are additional adverse effects of trans fats that may be due to the fact that they significantly raise triglycerides, compared to other types of fats. Unnatural trans fats have other uniquely-adverse metabolic impacts that are still being investigated, including a statistical link to breast cancer. Trans fats have also been linked to type II age-onset diabetes, harmful cell inflammation, accelerated aging and autoimmune system problems. Many of these diseases (like diabetes plus hypertension, etc.) combine to greatly increase the risk of pain, suffering and early death.

The FDA was finally forced to recognize this, and was required to add trans fat content to all food labels in 2006. High trans-fat foods are being reformulated but American dietary changes are slow and difficult to bring about – there is enormous resistance to change. Ignorance, apathy and deceptive misinformation abound, but the trans fat issue is so serious that at least the labels are changing quickly. Soon, the food industry will begin to eliminate most deadly trans fats from the marketplace of better-informed consumers. You are also seeing this move from trans-fat at all Fast Food Chains. So yes it has been more than 10 years and trans fats are still being used in our food today (I told you change was slow!)

Ok Now Let’s Move On The underlying metabolic biochemistry processes of “lipids” (different forms of fat) are poorly understood by the general public AND by many board-certified physicians, professional dietitians and government agencies (including the U.S. FDA). The only reason I can figure for their ignorance on the subject is they just haven’t taken the time to do their research. They read one or two articles and develop their opinion, well there is much more to research than merely Googleing (I guess that’s a word now) the word fats and reading a few articles (although that does not excuse for the FDA) The U.S. FDA has for many years demonstrated their ongoing ignorance of basic Biochemistry and published the major source of the modern American morbid obesity epidemic with their relentless promotion of their “deadly” low-fat, high-carbohydrate Food Pyramid – which is just now being recalculated. Humans are as unique as our fingerprints: Fat metabolism requirements and diseases linked to insufficient good fats vary significantly from one person to another, based on:

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(1) Inherited genetic tendencies (2) Lifestyle (nutrition, exercise, attitude and mental activity) (3) Environment (pollutants, toxins, free radicals, etc.) (4) Activity (exercise) (5) Age (Rate of Aging) (6) Other non-fat nutritional intake (particularly high glycemic index carbohydrates).

Over the years, medical doctors, certified nutritionists, and government agencies, have made many incorrect, overly-simplistic recommendations about fat consumption that we now know are the WRONG thing for most individuals to do.

Structural Fats EVERY HUMAN IS “FAT.” Every cell of our body is lined with a critical membrane made of fat. The fibers that interconnect our nerves have a fatty myelin sheath that acts like electrical insulation. Many essential vitamins that we cannot survive without (A, D, E, F & K) are fat based. Without essential fats in our diet, we will surely die. A “no fat” diet will kill anyone. Our body MUST have lecithin, or similar fats (lipids) so the liver can manufacture lecithin. Lecithin is a “phospholipid” – one of five different types of fat. Lecithin is needed by every cell in the body, and is a key building block of cell membranes. Without lecithin our cell membrane would harden and we would age rapidly. Lecithin protects cells from oxidation and is a major component of the protective sheaths surrounding the brain. Lecithin is composed mostly of B vitamins, phosphoric acid, choline (phosphatidylcholine), linoleic acid and inositol. Although lecithin is basically a fatty substance, it is also a valuable fat emulsifier that helps fat mix with water. This characteristic helps purge bad LDL cholesterol from our bodies. Nature exploits the lecithin emulsifier effect and includes lecithin in many plants and animal tissues. Lecithin provides essential support for the entire circulatory system. Of all the muscles in our body, our heart (which is the most difficult muscle to fatigue) has the highest lecithin content. The brain uses lecithin’s valuable choline to make acetylcholine, an essential neurotransmitter that is necessary for memory, sensory input, and muscular control. WE ARE ALL “FAT HEADS” Sixty percent of a normal healthy brain is made up of structural fat. (just a side note here – coconut oil has been used to help Alzheimer’s patients and this could be the reason – if interested please read the studies done by Mary Newport) ALSO – MCT oil is derived from coconut oil and I elaborate on that at the end of this report.

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WE ARE WHAT WE EAT. Our food MUST provide the essential building blocks and fuels for life. Approximately 30% of our brain is composed of lecithin. Of the insulating and protective sheaths that surround our brain, spine, and thousands of miles of nerves, lecithin accounts for two- thirds of their composition. Some vitamins (A, D, E, F & K) are fat soluble. Anyone who recommends a “low fat” diet simply does NOT understand the critical nature of vitamins. Humans cannot generate certain “essential fatty acids” (recently named “vitamin F”). These “EFA’s” MUST be included in our diet for us to survive. Some naturally healthy foods (like walnuts, flaxseed, and some types of cold water, fatty, wild fish, krill) contain absolutely essential dietary fatty acids, but the vast majority of Americans do NOT consume adequate EFA’s in their normal diet. Frequently, the imbalance of good-versus-bad fats in their diet is quite harmful to their health. Insufficient fat-based vitamins and structural fats (like lecithin) in the diet results in many serious, avoidable, health problem. Eating fat does not necessarily make you fat - in fact, eating some types of fats will actually help you LOSE excess body fat. One extremely important clinical study (that many people have not heard about) found that dieters on a calorie-controlled, “moderate-fat” (35 percent of calories) nutrition plan that included fish oil and other good fats lost as much or more weight than dieters on a 20-percent-fat calorie-controlled plan. One of several reasons is that low fat diets are higher in carbohydrates, which convert quickly into body fat. The 35% moderate-fat diet group maintained their weight loss longer and better than did the 20% low-fat group over an 18-month test period and beyond. This is because the “moderate-fat - fish oil, avocado, coconut, nuts, flax seed - allowed” group reported fewer hunger and energy problems than did the low-fat diet group. Low-fat, high carbohydrate diets create a “sugar spike” after eating, followed by sugar depression a few hours later. Carbohydrates do not “stick to your ribs” like a moderate good fat diet does. One critical key to good health and weight control is to know the difference between good and bad fats – consume the good ones in moderate amounts (30 to 35% of caloric intake), and avoid the bad ones. Every one of the many trillions of cells in our entire body depends on a flexible fat-based cell membrane. Just like modern electrical wires are encased in flexible plastic insulation, every central nervous system neuron MUST have a fat-based insulating “myelin sheath” to keep thousands of tightly-bundled adjacent nerves from “shorting out” electrically. For instance - multiple sclerosis (loss of multiple sensory and control nerve functions) involves extensive degradation of improperly nourished myelin sheaths in nerves throughout the body. Essential fatty acids and the fat-based antioxidants (like vitamin A, D, E, K & F) that protect structural fats, cell walls and myelin sheaths are absolutely necessary for good health and longevity.

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Most Americans develop diverse health problems because they do not consume enough of the right kind of essential fatty acids. If we do not consume sufficient fat-based vitamins and essential fatty acids (like omega-3, EPA and DHA discussed in detail below), then our cell membranes and myelin sheaths will NOT be pliable, strong, resilient or resistant to disease processes, and every body tissue and organ will age much faster than it should. “Vitamin F” Essential Fatty Acids (EFA’s) and Carbohydrates The impact of insufficient vitamin F essential fatty acids is so dramatic that you can see it in the lack of resilience and premature aging of the skin, especially the face. Some people appear to age much more rapidly than others. Part of the reason for premature accelerated aging is insufficient intake of “good fats” and insufficient protective antioxidant vitamins. Although you can see this problem externally on the skin, the same is also true about every internal organ in the body. Wrinkled faces imply advanced internal organ aging. People who starve themselves on low-fat diets, or who drink alcohol or smoke regularly, often have premature external skin wrinkles, in addition to internal heart disease, cancers and other deadly age-related ailments. Our lifestyle choices dramatically impact our rate of aging.

Obesity often runs in families. This does NOT mean that the tendency to become fat was inherited from your parents’ DNA. The people who plan menus for the family (or often purchase bad fast food) transfer their bad nutrition habits to those around them and everyone young and old gets fat and has weight-related diseases, like diabetes, heart disease, heart attacks, strokes, cancers, etc. If obesity was determined exclusively by genetics, then why has there been such an upsurge in morbid obesity since the U.S. FDA published their deadly Food Pyramid high-carbohydrate recommendations? Our DNA did NOT suddenly change since 1992, but most American sedentary lifestyles and bad nutrition habits certainly have gotten much worse. You can have a dramatic impact on the rate of your metabolism by a variety of voluntary lifestyle decisions that you make every day. Without a doubt, exercise increases your metabolic rate. The more exercise, the more energy you burn (from ingested or stored sugars, fats, etc.). The proper balance between nutrition and exercise is essential to good health.

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On a high-protein, low-carbohydrate diet, the body’s lean muscle mass is not digested – the dietary protein is metabolized, rather than the body’s own muscle tissue. This concept is not understood by those who incorrectly recommend a low calorie diet to lose weight (which often lacks sufficient protein and “essential fatty acids” – both of which are high in “good” calories). There is good news – the skin begins to look better after less than a week on a low-carbohydrate anti-inflammatory balanced nutrition and exercise plan with sufficient protein, essential fatty acid (omega-3), antioxidants and water intake. We cannot completely eliminate the impact of decades or poor nutrition in only one week, but we can greatly reduce the rate of future aging by making easy-to-understand, intelligent lifestyle changes. In my report here about fats, I have attempted to make it clear that eating fat does not necessarily make you fat (unless the fat is consumed along with high carbohydrates). Now I will dig a little deeper into the modern biochemical metabolic mysteries of “good” versus “bad” fats.

Lipids (Various Forms Of Good and Bad Fat)

I’m going to have to get just a little technical on you here but this will give you the ground work so you will completely understand what “fats” are all about – so continue on… There are five main groups of compounds called “lipids”: fats, oils, phospholipids, waxes, and steroids. All but one contains either hydrocarbon chains or “fatty acids” in combination with other groups of molecules. A fatty acid is chemically a long hydrocarbon chain capped by a carboxyl group (COOH). There are many common fatty acids, such as palmitic, stearic, oleic and linoleic acids. Fats are generally composed of “saturated” fatty acids (explained below) and are solid at room temperature. In contrast, oils are generally composed of “unsaturated” fatty acids and are often liquids at room temperature. Waxes are usually simpler, consisting of two hydrocarbon chains held together by a single atom of oxygen and form part of waterproof coverings in a variety of organisms.

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Phospholipids (like fatty acids) have the dual characteristics of being part hydrophobic and part hydrophilic (they can selectively mix or not mix with water – “semi-permeable” - conceptually similar to computer semi-conductors that conditionally allow or block the flow of electrons). Phospholipids are an essential component in all cell membranes, where they form flexible, self-healing, double-layered boundaries between the cell and its surrounding environment. Improper lipid (fat) nutrition produces cells with critical membrane flaws that impair the functions of many human tissues and organ. Steroids (such as cortisone – an inflammation-controlling adrenal steroid hormone) are complex molecules made up of four closely connected rings of carbon atoms with other groups attached. Steroids and other lipids have dramatic influences on body structure and function. They are regulatory molecules that pass into and out of cells easily, where they alter the metabolism or regulatory pathways within the cell, or change the flexibility of the cell membrane. Almost all steroid hormones are derived from beneficial forms of cholesterol. In summary, the five types of lipids (fats) are essential to life itself. Lipid metabolism problems are the source of a wide variety of difficult to understand disease, reproduction, growth, development, healing, maturation and aging processes. The lipids in our body are directly influenced by the foods we eat, and a variety of other complex interacting factors. Lipid ingestion and metabolism dramatically influences health, development and longevity, perhaps even more than minor genetic variations in most individuals.

Cholesterol “Cholesterol” is absolutely necessary to many basic body functions. Cholesterol is a soft waxy fatty acid substance that is present in all animal cells, the blood, and other body fluids. We must have cholesterol to form cell membranes. Cholesterol regulates membrane fluid content. It functions as a precursor molecule in various metabolic pathways. Cholesterol is the precursor that our bodies use to generate essential steroid hormones and vital bile acids (which help break up saturated fats that we consume). Cholesterol is involved in the construction and maintenance of the absolutely necessary myelin sheath, which is as I said before conceptually similar to electrical insulation around all axon/dendrite nerve fiber connections. Defects in cholesterol synthesis can cause a variety of congenital malformations. Cholesterol is not always “bad,” but quite the contrary - we can NOT exist for even a minute without cholesterol. The cholesterol in our bodies comes from two basic sources:

1. Our body produces essential cholesterol (mostly in the liver), and

2. Cholesterol can also be consumed through animal products like egg yolks, dairy fats, internal organ meat (like liver), muscle meat, poultry fat and fish

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Dietary cholesterol and “saturated fats” tend to increase blood cholesterol, but there are many other factors that can increase fat in the blood stream, such as inherited genetic tendencies and excessive blood sugar from eating and drinking sugars, bread products and starches like potatoes, etc. (since the liver can rapidly turn excess serum glucose into fat). I feel so passionate about this I am going to say it again – SUGAR will cause you to have high cholesterol levels (LDL) and I know this because I used myself as a test study in 1998.

There are two different types of cholesterol: Since as many as 80% of people who have heart attacks have normal or low total cholesterol, there MUST be other factors that are involved. One of them is extremely important is the different types of cholesterol: Low Density Lipoprotein (LDL) - The “bad” kind of cholesterol - Increases the risk of death by heart disease and stroke. According to the National Institute of Health, less than 100 mg/dL (milligrams per deciliter) is the best level of LDL to have. Up to 129 mg/dL is still pretty good. Once levels reach above 130 mg/dL, it’s considered unhealthy. Higher levels can be deadly (over time). Dietary choices and exercise may help to significantly lower your LDL. High Density Lipoprotein (HDL) - The “good” kind of cholesterol - Decreases the risk of death by heart disease and stroke. Higher levels of protective HDL are better. Dietary choices and exercise can significantly raise your HDL. HDL circulates in the bloodstream, extracting bad cholesterol from body tissues and transporting it to the liver for excretion or recycling. Increased levels of HDL are correlated with a decreased risk of artherosclerosis - a primary cause of cardiovascular disease and stroke. High TOTAL cholesterol is NOT the most serious heart disease problem, as long as your LDL / HDL ratio is “good.”

Saturated Fats

Palmitic acid and stearic acid have carbon chains that are completely and evenly filled with hydrogen atoms. In other words, the chains are “saturated” with hydrogen. Fats (triglycerides) that contain palmitic acid and stearic acid are therefore known as “saturated fats.” Most fats made up of saturated fatty acids are solid at room temperature. For many years, medical professionals incorrectly believed that foods high in saturated fats tend to raise blood cholesterol and increase the risk of colon and prostate cancer. For many years, we have been told that we should minimize intake of foods that are high in saturated fats, but here again, these are old, “overly simplistic”, traditional, misinformed points of view, which are in direct conflict with modern scientific research results and epidemiological public health studies.

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Intake of dietary cholesterol and saturated fats may need to be limited for some individuals, as described above, but there does NOT seem to be any solid scientific clinical evidence that most people should avoid meat altogether (other than for personal religious convictions). If you strongly believe that you should avoid animal products, you MUST be extremely careful to eat some diet rich in foundational amino acid building blocks, without consuming too much carbohydrate (which can quickly turn into disease-causing body fats). Again, regular blood testing can help determine your individual nutritional requirements. Some foods containing saturated fats that may be helpful in your diet are (many foods contain both saturated and unsaturated fats):

Coconut

Butter

Meat

Chocolate (Baking Chocolate)

Fish

Cheese (Hard Goat's)

Cream (Heavy, Whipping)

Unsaturated Fats

Oleic acid (omega 9 fatty acid) is not “saturated with hydrogen.” Two of the carbon atoms are connected by a double bond, and two of the hydrogen atoms are missing (as compared to saturated fats). Thus, oleic acid is said to be “unsaturated.” Fats that have a lot of oleic acid in them are liquid at room temperature, and are therefore known as “oils.” Unsaturated fats do NOT raise blood cholesterol. Unsaturated oils include both “monounsaturated fats” and “polyunsaturated fats.” Oleic acid, because it contains only one double bond, is referred to as monounsaturated. Fatty acids that have multiple double bonds, like linoleic acid are polyunsaturated, which are also liquid oils at room temperature. Many people incorrectly think that body fat increases with the consumption of all fats (since fats have more than twice the calories per gram than carbohydrates do). But actually, it is sugar that converts into stored body fats much faster than ingested fats. The sugar-to-fat metabolic process is easier and faster than digesting and metabolizing dietary fats into sugars, and then converting the resulting sugars into stored body fats. Best Choices for Omega-9 Essential Fatty Acids (Oleic Acid) While Omega-9 is not technically classified as an essential fatty acid because our bodies can manufacture it – however foods rich in oleic acid are recommended because oleic acid assists in cancer protection, and decreases the risk of heart attacks and arteriosclerosis.

Olive oil (extra virgin or virgin), olives Sunflower oil Flax seed, oil

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avocados sesame oil nuts red meat fish oil

**A special note on nuts and seeds: Buy organic when possible, in small batches and store in the freezer to protect from rancidity. Please remember however, you can consume to many of these (because they taste so good) and you will starting putting on body fat – so be careful when adding nuts to your diet and do so in moderation.

Essential Fatty Acids In addition to common palmitic, stearic and oleic acid, there is an important class of long chain fatty acids called “essential fatty acids” (EFA’s are sometimes referred to as “vitamin F” as I mentioned before). The word “essential” means “indispensable,” “of the utmost importance,” we cannot live without EFA’s. A deficiency of EFA’s is linked to a variety of diseases and mental imbalance, including depression. In a study involving people with recurrent depression, researchers investigated the effects of a specific omega-3 fatty acid, known as E-EPA. Patients randomly received either fish oil capsule or a placebo. After four weeks, sixty percent of patients receiving E-EPA had significantly reduced symptoms of depression. According to Dr. Boris Nemets, MD in the American Journal of Psychiatry: "The effect of E-EPA was significant from week two of treatment." Depressed mood, guilt feelings, worthlessness, and insomnia were all improved. For a variety of important physical and mental reasons, humans MUST have EFA’s, but our bodies cannot make their own EFA’s, so EFA’s must be in the foods we eat. A “no fat diet” will kill a human (and most other animals)! The healthy diet requirement for essential fatty acids is 10 to 20 percent of our total calorie intake. (Some qualified endocrinologists recommend even more.) Misinformed health professionals, dietitians and government agencies that recommend that everyone’s total fat intake should be less than 20% of daily caloric intake, simply do NOT understand fat metabolism and the critical importance of essential fatty acids, as well as other sources of beneficial fats. The natural form of “vitamin F” is found in many vegetables and vegetable oils. Essential fatty acids have many desirable effects that can measurably reduce a variety of potential health problems. EFA’s lower unhealthy cholesterol, triglycerides and blood pressure, which significantly reduces the risk of deadly heart attack, devastating brain stroke and deep depression.

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EFA’s aid in the prevention of arthritis. EFA’s reduce the growth rate of breast cancer and help eczema, psoriasis, and arteriosclerosis. EFA’s reduce the rate of aging of many types body tissues and organs (most visibly the skin). EFA’s are needed in high concentrations in the brain, where they reduce the rate of neuron aging, aid in the transmission of nerve impulses, and are critical to normal brain function (including mood and attitude). EFA’s are needed to treat candidiasis (gastrointestinal yeast infection), coronary heart disease, and to reduce the risk of deadly blood clot formation, particularly after an injury. Insufficient EFA’s, or an improper balance of different types of EFA’s can complicate the above diseases. EFA’s fall into two groups - Omega-3 and Omega-6. EFA’s: Omega-6 EFA’s Linoleic acid (LA) Arachidonic acid (ARA) Gamma linolenic acid (GLA) Dihomogamma linolenic acid (DGLA) Omega-3 EFA’s Alpha linolenic acid (LNA) Eicosapentaenoic acid (EPA) Docosahexaenoic acid (DHA) The “3” and the “6” are chemical notations that refer to the first carbon double bond position on the fatty acid chain. All Essential Fatty Acids are polyunsaturated (liquid oils), so the 3 and the 6 mean that the first double bond is either 3 or 6 carbons in from the end.

It is important to note that polyunsaturated fatty acids (EFA’s, and other fats) are degraded by exposure to: heat, oxygen and ultraviolet radiation (sunlight). Oil soluble vitamins (A, D, E and K), food supplements and food oils should be stored in airtight, dark containers below room temperature (i.e., refrigerated). Note that many food oils are poorly packaged in containers that allow ultraviolet radiation (sunlight) to damage the product, and most people incorrectly store them at room temperature, or above a cook stove. To help correct common product-packaging mistakes, store all of your EFA’s in the refrigerator, away from cook-stove-and-dishwasher heat, and sunlight. Make sure that the airtight lids are on tight after use. When using the product, open the lid briefly and replace it immediately (and return the product to the refrigerator) to minimize oxidation and moisture condensation inside the cool container. These habits will improve the shelf life of the product.

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Beneficial EFA food oils should be used for UNHEATED dressings and sauces, instead of cooking, frying, baking, etc. The higher the temperature, and the longer they are heated, the more molecules are converted into saturated trans fats. Best Choices for Omega-6 Essential Fatty Acids (Linoleic Acid):

Flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, Pignolia (pine) nuts, pistachio nuts, raw sunflower seeds (raw), borage oil, evening primrose oil, black currant seed oil Acai wheat germ oil

Corn, safflower, sunflower, soybean, and cottonseed oils are also sources of linoleic acid, but are refined and may be deficient in nutrients. Best Choices for Omega 3 Essential Fatty acids (Linolenic Acid)

Cold water high fat fish, esp. wild salmon, sardines, anchovies, mackerel, shad, herring, trout, white albacore tuna

Flaxseed oil (needs to be converted to EPA and DHA), flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds

Avocado Certain dark green leafy vegetables, including kale, spinach, purslane, mustard

greens, collards, etc Omega-3 essential fatty acids have a powerful protective effect on the brain and entire body. Americans consume far too much bad fat and not nearly enough (unpolluted) good omega-3 EFA’s, which the brain and body must have to remain healthy. Harvard psychiatry professor Andrew L. Stoll, MD, (author of The Omega-3 Connection), recommends that American adults take omega-3 foods and food supplements, and reduce consumption of foods containing omega-6 fats, such as foods fried in corn, peanut, and soybean oils. But a note on the sources of Omega-3 from our oceans - our increasingly polluted international waters also introduce deadly toxins like mercury, PCBs, dioxins, Dieldrin, and Toxaphene to many sources of otherwise healthy fish. Beware of farm raised fish (like salmon), which are fed ground fish and antibiotics. Farm raised fish also typically have much lower levels of omega-3 fatty acids than those that roam freely in the cold deep oceans. Most of today’s grocery store and fish market products are much less desirable than the wild fish available 100 years ago. Many should be completely avoided, especially by pregnant and nursing mothers.

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So, if our fish are dangerously toxic, what can we do to get the EFA’s that we so desperately need? One option to obtain valuable DHA and EPA is to use high-quality, unpolluted salmon (and other fish) oil supplements. The problem is that the U.S. government has no agency to test over-the-counter products to verify that what is in them matches their label. There is no requirement to label the source of the product (farm raised, open ocean, etc.), we can only carefully read the labels and “hope” that we are getting what they say. In general, products that come from polluted water and farm-raised fish are at best hit or miss, primarily due to the unknown toxins they contain. Ok now hold on here because this is where it gets a little complicated, but just keep going… The three most nutritionally important omega-3 fatty acids are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (LNA). Highly-beneficial EPA and DHA omega-3 EFA’s are derived directly from certain foods, most notably cold-water fish mentioned above. Certain types of algae and seaweed contain DHA. Fish eat the algae and seaweed, which is their source of EFA’s, which they collect in their healthy flesh and oils.

EPA plays an important role in the prevention of cardiovascular disease, while DHA is essential for proper brain and nerve development in children and

central nervous system maintenance in adults. It also plays an important role in mood enhancement (low levels of omega-3 are directly liked to depression)

Scientists are still learning how critical omega-3 EFA’s are to our overall wellbeing, body and mental health. DHA as Brain Food: Essential structural fats make up sixty percent of the brain and the nerves that sense and control every system in the body. Therefore, it should be easy to understand why the better the fat in our diet, the better our brain will be. So, with all the fat eaten by the average American, why don't we have more geniuses in this country (instead of a nation of children with attention deficit disorder, etc.)? The average American brain is getting enough fat, but for most Americans it is very much the wrong type of fat, which damages the brain, rather than nourishes it. Think of your brain as the internet that sends email messages throughout your body, telling every organ what to do, how to grow, and how to work. An important group of these chemical messages are the “prostaglandins,” which activate the body's self-repair mechanisms. Our bodies MUST have balanced EFA’s to manufacture and send healthy prostaglandins (and other critical central nervous system messages). A proper balance between linoleic acid (omega-6) and alpha linolenic (omega-3) in the diet is critical to a healthy, maximum-performance human brain. Omega-3 and omega-6 fats are the primary structural components of brain cell membranes. They are also an important part of the enzymes within cell membranes that allow the membranes to

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selectively filter and transport other valuable nutrients in and out of all cells in every tissue and organ of the body. The eye is a perfect example of the importance of consuming the right (versus the wrong) kind of EFA “smart fats.” The retina of a healthy eye (with extremely-dense sensory neurons) should contain a high concentration of DHA, which the body forms from various omega-3 EFA’s in the diet. The better the quality of ingested fats, the better and longer the retina can function. Conversely, if the diet is deficient in omega-3s, unhealthy replacement fats will be used in the retina, which shortens its lifespan and contributes to a number of progress, cumulative short-and-long-term vision problems. Since most people are visual learners, better eyes produce better brains. EFA’s are essential to healthy vision from the youngest infants to the rate of aging in our advanced years. Just how important is DHA for brain development? Consider these scientific research findings:

Infants who have low amounts of DHA in their diet have reduced brain development and diminished visual acuity.

The increased intelligence and academic performance of breastfed compared

with formula-fed infants is attributed in part to the increased DHA content of human milk.

Cultures whose diet is high in omega-3 fatty acids (such as the Japanese and

Eskimos who eat a lot of unpolluted cold-water fish) have a much lower incidence of degenerative diseases of the central nervous system, such as multiple sclerosis, Alzheimer’s disease and other forms of dementia.

Experimental animals whose diets are low in DHA have been found to have

smaller brains and delayed / impaired central nervous system development.

Some children with poor school performance because of ADD, have been shown to have insufficient essential fatty acids in their diet.

Wild animals that must be intelligent enough to survive in a competitive natural environment have higher levels of omega-3 essential fatty acids in their blood stream than domesticated animals. One clear example that we can easily verify scientifically today is that free-ranging cattle (which eat only natural grass) produce meat that has more omega-3 EFA’s and DHA than corn-fed (high-bad-fat) cattle that are raised in feed lot pens. For many years, cattle ranchers advertised corn-fed beef (with high saturated fat content), but nutritional scientists now know that grass-fed beef is healthier for us to eat than animals that eat “high glycemic index” grains.

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** LNA versus DHA and EPA: The human body cannot use vegetable-source LNA directly, but has to convert it by using an enzyme that converts LNA (Flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, walnuts, pumpkin seeds, Brazil nuts, sesame seeds) into highly-usable EPA and DHA omega-3 EFA’s. In quick summary, omega-3 EFA’s have been clearly and consistently shown in clinical studies (Harvard, Johns Hopkins, UCLA, USC, Purdue, etc.) to improve the brain and cardiovascular circulatory system in children and adults. Omega-3 EFA’s help control a healthy balance of good-versus-bad cholesterol. EFA’s lower dangerous triglyceride levels, and promote healthy insulin levels. Omega-3 EFA’s act like a vascular system lubricant. They make blood platelets less "sticky," which reduces the risk of devastating sudden circulatory blockage blood clots throughout the entire body. Poor circulation damages everything in the body, including the brain and the entire central nervous system. In addition to reducing the risk of both slow-and-sudden brain damage, omega-3 EFA’s improve the critical structural fats in the brain. EFA’s protect memory and central nervous system function and reduce the rate of aging of sensory (retina, etc.) and motor control nerves, which are common problems in the elderly. Omega-3 EFA’s have been shown to be more effective in reducing depression than some commonly-prescribed dangerous prescription antidepressants. During pregnancy and breast feeding, omega-3s improve mothers’ health and development of their children's brains, nerves and eyes. The lubricating effect of healthy omega-3 EFA’s improves joint mobility and provides relief and protection from arthritis. Inflammation is both the symptom and the source of many types of age-accelerating disease. Omeg-3s can measurably reduce a variety of types of painful and organ-damaging inflammation. Summary of diseases and disorders that may be avoided, delayed or reduced by improving the balance of dietary omega-3 EFA intake: Cardiovascular: Heart Disease, High Cholesterol, Heart Attack, Stroke, Cardiac Arrhythmia, Atherosclerosis, Angina, High Blood Pressure (Hypertension), Preeclampsia, Raynaud’s Disease Inflammatory and Musculoskeletal: Eczema, Multiple Sclerosis, Osteoarthritis, Osteoporosis, Psoriasis, Rheumatoid Arthritis, Ulcerative Colitis (High C-Reactive Protein Level – Elevated risk for heart disease, etc.) Respiratory: Asthma, Chronic obstructive pulmonary disease Mental / Psychological: Attention Deficit Disorders, Bipolar Disorder, Depression, Dementia, Schizophrenia, Migraine Headaches

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Other: Diabetes, Crohn's Disease, Lupus, Dysmenorrhea (Painful Menstruation), Phenylketonuria, Photosensitivity

An important point here about Omega 3 Fatty Acids is that improper farming, food production, storage, cooking, processing, unnatural preservation (like hydrogenation, etc.), high temperatures in cooking and consumption of alcohol can convert a food that is essential to good health into something that is a very unhealthy age accelerator.

How can we improve our intake of omega-3 EFA’s? **We can eat cold/deep-water fatty fish (like smaller salmon) every other day, or supplement our diet with high quality omega-3 fish or krill oils. Most brands carry 1000mg gel capsules which contain both DHA and EPA. As I mentioned before, it is important to properly store and prepare EFA’s. Fat-based food supplements have a limited shelf life. They should be stored in dark, airtight containers in a cool / dry place or refrigerator. Do not buy large containers unless you have a large family. **Fish Oil was one of the most important supplements I took during my bodybuilding career. Not only did it help me keep my bodyfat down, it also contributed to the recovery process of strenuous workouts and building of my lean mass.

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ADDITIONAL OILS THAT NEED TO BE INCLUDED IN THIS

REPORT Conjugated linoleic acid (CLA) “Conjugated linoleic acid” (CLA) is a polyunsaturated, unsaturated fatty acid. Studies by highly qualified research scientists have shown that CLAs have valuable health benefits. Ironically, conjugated linoleic acid is found in significant quantities in many foods that misinformed medical doctors, certified dietitians and the U.S. FDA have told the general public to avoid. If you are steering away from red meat due to the negative press on saturated fats, you may be happy to hear that a very powerful fatty acid primarily found in beef and dairy products has been linked to long-term weight management and optimal health. This potent nutrient is called conjugated linoleic acid or CLA. Some of the best possible sources of CLA are grass-fed beef.

CLA Benefits Across the Board

A host of research has been conducted on animals, under microscopes, and with

humans to determine the impact of CLA on disease. Results have shown CLA to be a

potent ally for combating:

Cancer Animal studies show that as little as 0.5 percent CLA in your diet could reduce tumors by over 50 percent, including the following types of cancer:

Breast Colorectal Lung Skin Stomach

Asthma Individuals get asthma when they produce much higher levels of leukotrienes, which are fatty molecules of the immune system and at least 1000 times more potent than histamine at causing bronchial constriction. These highly inflammatory leukotrienes are produced when an enzyme known as 5-lipoxygenase (5-lipox) acts on a particular fat called arachidonic acid (AA). CLA helps fight 5-lipox and AA inflammation without harming your arteries. CLA does this by converting inside your body to both DHA and EPA, both of which have powerful anti-inflammatory properties which was stated earlier in this report. CLA can also help with:

Cardiovascular disease High blood pressure High cholesterol and triglycerides

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Osteoporosis

Insulin resistance CLA’s actions actually mimic the effect of synthetic diabetic drugs. Testing on mice with type 2 diabetes has shown CLA to improve insulin action and reduce circulating glucose. Even better, the early results from human trials are just as positive when consuming CLA for longer than eight weeks.

Inflammation Immune system invaders Food-induced allergic reactions

Exciting research has shown that CLA has been beneficial in lowering body fat,

with even greater improvement in those who combine exercise with regular dietary

intake of CLA. Animal research has been even more promising, with significant

improvements seen in both reducing body fat and increasing lean body mass.

Previous studies have shown that CLA reduces body fat while preserving muscle

tissue, and may also increase your metabolic rate. A study published in

the American Journal of Clinical Nutrition found that individuals who took 3.2

grams of CLA per day had a drop in fat mass of about 0.2 pounds each week

(that’s about one pound a month) compared to those given a placebo. I do not recommend the consumption of large quantities of meat, cheese and butter, BUT, properly prepared natural animal food sources are not nearly as bad for your heart as pervasive unnatural grocery store and restaurant trans fats found in processed foods are known to be. A vegetarian who consumes a lot of trans fat is at high risk for heart disease because they tend to eat more high glycemic processed carbohydrates. **You can supplement your diet with CLA found in 1000mg gel caps – 1 per day is recommended. **CLA was another important supplement I used all during my bodybuilding career. I contribute my ability to keeping my bodyfat down while retaining muscle tissue to this and regular intake of fish oil.

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MCT (Medium-chain triglyceride) Fatty Acids Medium-chain triglycerides (MCTs) have become increasingly popular as people are learning more about the health benefits of nutritional ketosis, which is achieved by replacing net carbohydrates (total carbs minus fiber) with high amounts of healthy fats and moderate amounts of high quality protein. Some of the health benefits of coconut oil relate to the MCTs in the oil. But MCT oil is a more concentrated source, so it tends to be more appropriate for clinical uses, which include:

Maintain a healthy weight — since they both make you feel full Specifically reduce stored body fat — since they also raise your metabolic

function Think more clearly Experience better digestion Balance hormone levels Improve your mood Fight bacterial infection and viruses Absorb fat-soluble nutrients from various foods Improved cognitive and neurological function with possible implications in

neurodegerative diseases Increased energy levels and improved athletic performance Improved mitochondrial function and subsequent reduced risk for diseases such

as atherosclerosis, diabetes, cancer, cardiovascular disease, autoimmune diseases and epilepsy4

As part of a specialized dietary therapy for the treatment of epilepsy Prevention of non-alcoholic fatty liver disease (NAFLD)

MCTs get their name because of the length of their chemical structure. As mentioned before, all types of fatty acids are made up of strings of carbons connected hydrogen. Fats are categorized by how many carbons they have: short-chain fats (like butyric acid) have fewer than six carbons, medium-chain fats have between 6–12 carbons, and long-chain fats (like omega-3s) have between 13–21. What makes MCTs a top source of essential healthy fats? Medium-chain fats are digested easily and sent directly to your liver, where they have a thermogenic effect and the ability to positively alter your metabolism. This is one reason why many people claim that MCTs, including coconut oil, are burned by the body for energy, or “fuel,” instead of being stored as fat. Compared to longer-chain fats, MCTs are absorbed more easily since there’s less work for the body to do breaking apart carbon bonds. MCTs are smaller, so they can

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permeate our cell membranes more easily and don’t require that we use special enzymes in order for our bodies to utilize them. They reduce the risks of low-fat diets, and they’re supportive of your gut environment, especially since they have the capability to combat harmful bacteria, viruses, fungi and parasites. Additionally, MCTs contain antioxidant properties, which is why coconut oil has far-reaching inflammatory benefits that was stated earlier in this report. **This was also a very important oil that I used all during my bodybuilding career and continue to use every day. I use at least 1 to 2 tablespoons each day either on my food or in my protein shakes.

Summary Ok I’m about to wrap this up now

PEOPLE ON LOW-FAT DIETS (and others) SHOULD SUPPLEMENT THEIR INTAKE OF GOODFATS, AND ESPECIALLY OMEGA-3 ESSENTIAL FATTY ACIDS,

BEING CAREFUL TO BALANCE OMEGA 3-and-6 EFA’s, WHILE AVOIDING TOXINS.

High Glycemic Index Foods That Replace Dietary Fats Trigger Overeating Have you ever wondered why you often feel hungry a few hours after eating a big meal? Chances are you ate low-fat carbohydrate-containing foods that caused a rapid spike in your blood sugar. Your body responds by releasing extra insulin into your blood stream. Excess blood sugar is converted into stored body fats. The high insulin makes blood sugar crash back down and it suppresses burning fats as well - You feel famished, which leads to overeating, shortly after eating a large meal. This principle was clearly documented in a study of obese teenage boys by researchers at Children's Hospital in Boston and also at the USDA center in Boston. It was solid scientific evidence that carbohydrates with a high glycemic index (those that are rapidly

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digested and quickly release glucose into the blood stream) contribute measurably to obesity. Nutritionists who reviewed studies linking diet, behavior, and school performance, concluded that students who generally ate a nutritious diet showed improved conduct and academic performance. All the whys and wherefores may not have been discovered yet, but common sense prevails. Misleading Nutrition Information The National Association of Margarine Manufacturers (NAMM) would like you and professional dietitians to believe that there is nothing wrong with the products they produce. In fact, they even promote the health benefits of their products, in much the same way that old tobacco advertisements once promoted the beneficial calming effect of smoking. Years ago, tobacco associations funded multiple “scientific research studies” that they used in widespread commercials, which stated that tobacco was neither harmful nor addictive (for obvious profit motivated reasons). They have since been convicted in court as bald-faced self-serving liars. Today, with a similar profit-motivated bias, the NAMM intentionally misleads the public with partially true statements that health professionals and leading health organizations recommend margarine. I think it is ironic that their NAMM Home Page shows trans fatty toaster waffles covered with syrup and a large pat of trans fatty margarine. Outrageously, the obsolete thinking of the American Dietetic Association is still recommending margarine over butter, because of the fact that margarine has no cholesterol and less saturated fat than butter. Certified dietitians serve trans fatty bread and margarine to women hospitalized with breast cancer, when the CLAs in butter have proven to slow the progress of their disease. Not all saturated fat is bad – Scientific research clearly shows that some saturated fats (coconut, avocado, etc.) are actually very GOOD for you.