Wednesday, December 29, 2010

Top 5 Foods to Add to Your Diet in 2011! Part 1 of 5

As the new year approaches most of us give thought to what we will change in order to improve our life over the next year.  When it comes to diet the idea of giving up our favourite vice can make you cringe.  The fact is, most of us know what not to eat, it really is common sense.  Instead of telling you what you shouldn't be eating, I am going to show you what foods will help your body and mind reach optimal health. This is a 5 part post, so stay tuned.


I know, it goes against everything main stream medical establishment has been telling us for 40 years.  Fat is critical to your well being. I am not just talking about the omega 3's we have heard so much about, I'm talking good old fashioned saturated fat!  I can hear your gasps from here!  While I could write pages on the subject, I simply want to outline the basics.

With so much focus on getting refined carbohydrates out of the diet we have forgotten to take out the refined fats!  Most of us have been brainwashed to believe that the polyunsaturated variety of fats are healthiest.  In reality these fats are usually highly processed leaving them denatured, oxidized and rancid.   I'm talking all those plastic bottles of yellow oil that line your grocery store aisle.  The ones also used to make crackers, breads, cookies, granola bars, cereals, gummy bears - even if the label states trans fat free!

All fats, regardless of animal or vegetable origin, contain certain percentages of saturated, monounsaturated and polyunsaturated components.

Duck and Goose Fat - 35% saturated, 52% monounsaturated and 13% polyunsaturated.
Chicken Fat -31% saturated, 49% monounsaturated and 20% polyunsaturated
Lard - 40% Saturated, 48% monounsaturated and 12 % polyunsaturated
Olive oil - 13% saturated, 75% monounsaturated and 12 % polyunsaturated

Saturated fats by nature are more stable and go rancid less readily.  As usual quality of your source does matter.  So here are my suggestions...

Coconut oil
Organic Butter from Pasture raised cows
Rendered fat from organic bacon, duck or goose.
Pasture raised Lamb and Beef

For those of you who have been on the "low-fat" diet, chances are your body is crying out for some good quality saturated fat.  Those sugar cravings - EAT MORE FAT and they will disappear.

Saturated Fats and Your Body
  • Saturated fats make up 50% of cell membranes and determines the efficiency which that cell works.
  • Saturated fat is required to integrate calcium into your bones (low fat milk is a joke)
  • Saturated fat protects your heart from toxins, alcohol and drugs.
  • Short and medium chain fatty acids found in butter and coconut oil contain anti-microbial properties.
  • Your brain is made up of saturated fat and cholesterol - feed it the raw materials it needs to function.
  • Your lungs contains air spaces, lined with surfactant made of saturated fats.
  • Your heart is surrounded by a layer of fat, mainly saturated.
  • Specific fatty acids (caprylic, lauric, stearic, butyric) are anti-viral, anti-fungal, lower cholesterol and prevent cancer, respectively.
  • Required for absorption of vitamins A, D, E, K.

Clearly the need for quality saturated fat is a physiological necessity. It's benefits are endless.  Most mothers are told to give their children high fat milk to support brain development. Then they stop, unfortunately the brain (along with the rest of the body) is continually regenerating and repairing - the need for this raw material is life long.

Many of us have been going without,  contributing to many health issues; allergies, asthma, skin conditions, arthritis, anxiety and mood disorders, weight gain, osteoporosis, weakened immune system.

The last point I want to get across is that fat does not make you fat. In fact, it is the preferred source of fuel for the body.  It has the ability to regulate metabolism like no other macro nutrient.

I leave you with two quotes...

Even though the focus of dietary recommendations is usually a reduction of saturated fat intake, no relation between saturated fat intake and  risk of coronary heart disease was observed in the most informative prospective study to date.
-Willet, 1990, Harvard University

The idea that saturated fats cause heart disease is completely wrong, but the statement has been "published" so many times over the last three or more decades that it is difficult to convince people otherwise unless they are willing to take the time to read and learn what produced the anti-saturated fat agenda.
- Dr. Mary Enig, consulting editor to The Journal of the American College of Nutrition and world renowned lipids researcher.

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