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3 Ways Eating Fat Increases Longevity

 

Clear your mind of fat-free eating and you will live a long healthy life. There are so many reasons why the concept of eliminating fat (or lowering fat) makes us fat, ruins health and messes with moods, http://www.naturalnews.com/035069_low_fat_diet_myths_weight_loss.html#, http://www.womansday.com/health-fitness/nutrition/unhealthy-fat-free-foods#slide-1, http://www.sentinelsource.com/contributed_news/is-your-health-conscious-low-fat-diet-making-you-fat/article_bd881fd2-7728-11e0-b834-001cc4c002e0.html, http://www.theguardian.com/lifeandstyle/2014/mar/23/everything-you-know-about-unhealthy-foods-is-wrong.  It is not easy to overcome the low-fat brainwashing we have endured over all these years but it is a necessity for optimal weight, wellness and longevity.

Understanding the link between insulin and aging, metabolic health risk factors and weight and its connection with carbohydrates is a much more solid philosophy than the eat less fat and calories for better health theory.  While applying a simple math equation on paper, weight loss equals fewer calories consumed and more calories burned, seems logical. It is too simplistic for it to hold much value in a complex body system.

Realizing that food is in fact a fuel that has so much more value than just providing calories. Food is essential to life; what you put in your mouth has a profound effect on muscle, appetite, digestion, hormones, mental focus and so much more throughout its metabolism and absorption.

Dr. Joseph Mercola, http://articles.mercola.com/sites/articles/archive/2014/02/02/ketogenic-diet-health-benefits.aspx, writes about how eating more fat can increase longevity through:

1. Genetics: ” In a report published in the August 2013 issue of Cell Reports, scientists discovered that the “mTOR gene” is a significant regulator of the aging process that includes insulin signaling, cellular metabolism and energy balance —in mice.”

2. Clinical parameters: Clinical markers for aging, heart health, appetite regulation and weight improve.

 A 2010 study examined the effects of a high-fat diet on typical markers of aging. Study participants were given a high-fat, low-carbohydrate diet with adequate protein, and the results were health improvements across the board. Serum leptin decreased by an average of eight percent, insulin by 48 percent, fasting glucose by 40 percent, triglycerides by nearly eight percent, and free T3 (thyroid hormone) by almost six percent.”

“In fact, Dr. Peter Attia (a Stanford University trained physician) used a ketogenic diet to help improve his own health despite a healthy lifestyle (what he thought was “eating healthy” and consistent physical activity). For 10 years, Attia followed an extreme ketogenic diet,  80 percent of his calories came from fat which included lots of coconut oil, grass-pastured butter, organic pastured eggs, avocado, and raw nuts; moderate amounts of protein and only 5 grams of sugar a day.  His approach, proved that a ketogenic diet can make profound improvements in health risk factors, see the chart below.”  An MRI also confirmed that he had lost both body fat and visceral fat (fat found around internal organs).”

BEFORE AFTER
Fasting blood sugar 100 75-95
Percentage body fat 25 10
Waist circumference in inches 40 31
Blood pressure 130/85 110/70
LDL 113 88
HDL 31 67
Triglycerides 152 22
Insulin sensitivity Increased by more than 400 percent

 

3. Calorie Reduction:

Research has shown that calorie restricted starvation diets can act as an anti-aging strategy by lowering oxidative stress, and insulin levels. High insulin levels contribute to health conditions such as diabetes, metabolic syndrome, heart disease and accelerate aging. The problem is that there is no fuel to nourish your body and it is difficult to function when all you can think about is the food you cannot eat.

Interestingly enough, high fat ketogenic diets can result in the same benefits without having to starve. Lowering carbs to 30-50 grams (fakes the body into thinking it is starving when in fact it is being nourished with nutrient dense foods) will lower insulin and produce similar effects on health markers to help slow down the aging process and improve health.

Afraid to eat fat? I hope not after all this information. Do you want to improve your quality of life? Eat fat because it does not affect hormones in a negative way that will impact your health and make you old. Eat fat, like avocado, butter, coconut etc…because it tastes good, helps to lower insulin and will help provide greater longevity.

 

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It Is About “Time”: Fat Facts and The Cover Up

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What do steak, eggs, coconut, dark meat, chicken and turkey with the skin on have in common? They are all high in healthy saturated fat and are safe foods to eat.

Bryan Walsh’s report made the cover of Time magazine, “Eat Butter.” His article describes a 43 year “human experiment” using the consumer as guinea pigs to test lowering dietary fat and reducing heart disease risk starting back in 1977; when a senate committee urged Americans to “eat less high-fat red meat, eggs and dairy; eat more carbohydrates and increase fruit and vegetable consumption”.

What happened?

  • Heart disease is still the number one cause of death
  • Obesity now effects 33% of the US  population
  • Type 2 diabetes escalated by 166%

I do not have any statistical analysis but there are many more health conditions caused by excess carbohydrate intake that are on the rise, like metabolic syndrome, high blood pressure, certain types of cancer, polycystic ovarian syndrome etc…

Why did this cover-up happen?

  • The establishment refused to publish controversial research.
  • Unethical researchers cherry picked the data used for analysis
  •  Puppeteers were good at disseminating the low-fat dogma put forth by the USDA (United States Department of Agriculture).

The research supporting the safety and efficacy of fat and saturated fat exists. In his article, Walsh interviews researchers who explain:

  • “Americans were told to cut back on fat to lose weight and prevent heart disease. There’s an overwhelmingly strong case to be made for the opposite.” –Dr. David Ludwig, Boston Children’s Hospital

 

  • “The argument against fat was completely flawed. We’ve traded one disease for another.” –Dr. Robert Lustig, University of California, San Francisco

 

  • “Willett (Walter Willett, Harvard) found that when high saturated fat foods were replaced with carbohydrates, there was no reduction in heart disease.”
  • “Simple carbs like bread and corn may not look like sugar on your plate, but in your body that’s what they’re converted to when digested.”
  • “Studies (by Eric Westman, Duke University) found that replacing carbohydrates with fat could help manage and even reverse diabetes.”

Mind you this TIME article is not late breaking news. I have blogged on the “BIG FAT” topic before:

  1. Seeking Saturated Fat, http://valerieberkowitz.wordpress.com/?s=saturated+fat
  2. Follow The Nutrition Guidelines Or Follow Your Heart, http://valerieberkowitz.wordpress.com/2014/03/31/follow-the-nutrition-guidelines-or-follow-your-heart/
  1. When It Comes To Saturated Fat Use Your Noggin’, http://valerieberkowitz.wordpress.com/2014/04/06/when-it-comes-to-saturated-fat-use-your-noggin/
  2. Carbohydrates Are Worse Than Saturated Fat, http://valerieberkowitz.wordpress.com/2012/04/02/carbohydrates-are-worse-than-saturated-fat/
  3. Andrew Weil: Saturated Fat Is Not Associated With an Increased Risk of Heart Disease, Stroke or Vascular Disease,  http://valerieberkowitz.wordpress.com/2010/12/13/andrew-weilsaturated-fat-is-not-associated-with-an-increased-risk-of-heart-disease-stroke-or-vascular-disease/
  4. Eat saturated Fat For Good Health, http://valerieberkowitz.wordpress.com/2010/10/17/eat-saturated-fat-for-good-health/
  5. Fat Functions To Promote Good Health, http://valerieberkowitz.wordpress.com/2009/06/24/fat-functions-to-promote-good-health/
  6. Have We Created Our Own Heath Crisis? High Fat Must Have Foods For Good Health, http://valerieberkowitz.wordpress.com/2012/07/30/have-we-created-our-own-health-crises-high-fat-must-have-foods-for-good-health/
  7. The Low Fat Nutrient Less Diet Cannot Nourish The Body,  http://valerieberkowitz.wordpress.com/2012/08/05/the-low-fat-nutrient-less-diet-cannot-fully-nourish-the-body/
  8. Eat Foods With Fat (5): Balance Foods With Fat, https://valerieberkowitz.wordpress.com/wp-admin/post.php?post=2187&action=edit

So now what?

It is hard to break bad habits and we have been brain washed for a while into believing low-fat foods are healthy. But now it is time, no more cover ups, to open our eyes to the truth about food, fat, carbohydrates, what we eat and how it affects health.

If you want to undo the damage caused by 40 years of eating low-fat refined and processed foods avoid carbs. Eat real meat, natural fats and veggies to let the healing process begin.

 

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When It Comes to Saturated Fat Use Your Noggin’

 

“Follow The Nutrition Guidelines or Follow Your Heart, http://valerieberkowitz.wordpress.com/2014/03/31/follow-the-nutrition-guidelines-or-follow-your-heart/” came to be because it is important to understand that following mainstream advice without using your noggin’ is not always the right way. Cutting fat from your diet is a theme that has been used to brainwash people for way too long. Know that saturated fat is healthy for more than just your heart (60% of the hearts energy comes from burning fat) and there are healthcare professionals and research that supports this way of thinking.

Data relating saturated fat as supporting body organs and vital body functions exists and the next few blogs will hopefully open more discussions on this topic.

After last weeks blog on the heart, the brain tops this list as an organ that depends on monounsaturated and saturated fats and cholesterol for proper functioning. Fats compose 60% of the brain and is especially important for fetal brain development. This may be why human breast milk is one of the best sources of saturated fat. The brain also houses twenty-five percent of total body cholesterol.

Monounsaturated fats can help boost moods and help improve psychological health related disorders but these fats may be especially important for aging brains and the elderly, specifically in regards to memory and visual-spatial recognition (important for driving).

Saturated fats and cholesterol are just as important as monounsaturated fats in regards to brain health. In this interview for Psychology Today, http://www.psychologytoday.com/blog/the-optimalist/201310/your-healthy-diet-could-be-quietly-killing-your-brain, David Perlmutter (Board-Certified Neurologist and Fellow of The American Board of Nutrition) describes the benefits of both these nutrients. He says that saturated fats “are “building blocks for brain cells” and cholesterol is a “brain protective” antioxidant that is a precursor to vitamin D too, which also plays a role in brain health and indirectly is a precursor to the sex hormones.

He cites two examples that measured saturated fat and cholesterol intake in elderly volunteers. The results are not those you will likely hear from a typical doctor. One is a study that found a 36% lowered risk for developing dementia in individuals who ate the most saturated fat; the other study, resulted in a 70% risk reduction for dementia in volunteers with the highest cholesterol levels. He mentions this phenomena as a possible issue with medicine intended to lower cholesterol. Even the FDA acknowledges this, as they now require “memory decline and cognitive health concern” warnings on the labels of cholesterol lowering medicine. In another study, results showed an 89% increase in dementia risk in those who ate more carbohydrates.

The lungs need saturated fat too. Lung surfactantis a fluid made of fats and protein. It works to prevent the lungs from collapsing and helps protect the lungs from bacteria and viruses. Studies on animals with poor lung function were tested using three diets, (unsaturated, monounsaturated and palmitic saturated fat). Unsaturated fat made lung function worse.*

* The study appeared in Nutrition,2002 Jul-Aug;18(7-8):647-53 and the author and title: Wolfe et al., Dietary fat composition alters pulmonary function in pigs.”

This may be due to the fact that 68% of surfactant in the lungs is saturated palmitic fatty acid. Palmitic acid is one of the most common saturated fats found in the food supply, 14% in olive oil and 25% in beef, lamb and butter, http://dietheartnews.com/2012/01/you-cant-fool-the-body-saturated-fats-are-converted-into-unsaturated-fats-and-as-needed-unsaturated-fats-are-converted-back-into-saturated-fats/.

I’m not here trying to bring down unsaturated fats, I’m trying to shed light on the health importance of saturated fats to even the playing field in regards to your thoughts on saturated fats and optimizing your diet with a variety of all types of foods and fats. Next week I will continue to describe the helpful role saturated fats play in good health.  

 
 

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Follow The Nutrition Guidelines or Follow Your Heart?

Well until I “fell” into a low carbohydrate lifestyle, I would have told you that fat functions to make you fat and that too much fat will negatively impact health leading to heart disease, cancer, diabetes and a whole slew of horrible diseases that in the end result in an early death. Now that my focus on attaining health and weight goals for myself and my clients  are through nourishing the body, I sing a much different tune. Many people live healthy lives eating fat. All kinds of fat, not just unsaturated fat but saturated fat too.

Just recently (March 18, 2014) evidence of the benign nature of saturated fat on heart disease was presented in the scientific journal of the Annals of Internal Medicine (1. http://annals.org/article.aspx?articleid=1846638). Rajiv Chowdhury, MD, PhD and his colleagues reviewed almost 80 studies that included half a million people and focused on the risk of heart disease and fat intake.

An important specific risk factor for heart disease is a small dense LDL (pattern B) and not necessarily larger more buoyant LDL (pattern A). These subfractions of LDL can be identified by your doctor so make sure to request  that this test be done when getting your cholesterol checked. The test is The NMR LipoProfile® test. You can learn more here, http://www.liposcience.com/. If you are trying to get a better understanding about this, the information here will be helpful, http://articles.mercola.com/sites/articles/archive/2013/04/28/nmr-lipoprofile.aspx.

Here are the findings from the study:

·         NO evidence that eating saturated fat increases heart attacks and other cardiac events.

·         The unsaturated fats such as soy or corn oil and the “trans” saturated fats found in commercially prepared foods can increase heart disease risk.

·         Fatty acids in saturated or unsaturated fats may be helpful or harmful to health based on unique characteristics of each fat.  For example the saturated             fat in dairy products was not harmful to heart health. In other studies full fat dairy helped lower the incidence of infertility.

Dr. Chowdhury discusses the need to change focus of the dietary guidelines to keep up with the science. “The smaller, more artery-clogging particles are increased not by saturated fat, but by sugary foods and an excess of carbohydrates. It’s the high carbohydrate or sugary diet that should be the focus of dietary guidelines. If anything is driving your low-density lipoproteins in a more adverse way, it’s carbohydrates.” (2. http://well.blogs.nytimes.com/2014/03/17/study-questions-fat-and-heart-disease-link/?_php=true&_type=blogs&_r=0)

He also clarifies that saturated fat may increase LDL cholesterol but it is not the small dense dangerous type, it is the larger less dangerous floating type) and it also raises HDL (good) cholesterol.  In essence, it may be possible that eating saturated fat has a neutral effect on cholesterol for this reason.

Over the years, the mantra has been to stay away from fat to avoid heart disease. Despite the lack of attention and support from health care agencies and experts, the current research is here supporting the benefits of all types of fats including saturated fat as part of diet that is healthy.

Two evils to avoid as best as possible when trying to eat healthy is:

·         commercially used unsaturated and trans fat  (soy, corn, hydrogenated oils and trans fat)

·         sugar and excess low or non-fat, high carbohydrates (even “healthy” carbohydrates turn into unhealthy LDL if you eat too much)

Your heart health is in your hands. Follow the nutritional guidelines or follow your heart?

 

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5 Secrets To Omega 6:Omega 3 Balance

Why should you make changes to your daily eating plan to include a variety of different fats? Check out last weeks blog, http://valerieberkowitz.wordpress.com/2012/09/14/eat-foods-with-fat-5-balance-foods-with-fat/ and Dr. Weil’s blog, http://www.drweil.com/drw/u/QAA400149/balancing-omega-3-and-omega-6.html

Now that you know why it is healthier to eat a variety of fats, you should know that it is not that difficult. A few  small changes and your Omega ratio should shift quickly towards the ideal 1:1 Omega 6, Omega 3 fat ratio.

TIPS

1. Read the ingredient section on labels. Look for vegetable, corn and soy oil.

2. Eat less commercially prepared foods that contain vegetable, corn and soy oils.

3. Eat low mercury and low PCB containing fatty fish

4. Eat more omega 3 plant foods along with saturated fat (to help the plant Omega 3 convert to the fish form of Omega 3).

5. Add Omega 3 fish oil supplements

More specific tips include:

You might find it interesting that these foods contain both saturated fat and omega 3:

Lamb

Beef, short ribs

Pork

Dairy: cheese, sheep milk, butter, sour cream, heavy whipping cream

Unsweetened baking chocolate

Non-meat sources high in Omega 3

Walnuts

Grape leaves

Flaxseeds

Chia seeds
Herbs/Spices high in Omega 3

Cloves

Oregano

Rosemary

Sage

Tarragon

If you fell into the fat trap, “all fats are bad” and just now realize that “some fats are good”,  DO NOT fall into the same trap again. Natural fats that are saturated and unsaturated provide nutrients that work to keep us healthy.

My goal is to get everyone to eat healthy natural fats and improve Omega 6 to Omega 3 consumption ratio.

 
 

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Eat Foods With Fat (4) : Don’t Fall Into The “Non-Fat” Trap!

Reason # 4 when you eat foods they way G-d intended (real eggs, dairy with fat, natural peanut butter…) with natural fat, you are eating real food.  Fat adds flavor and texture to food. When you manipulate the food to eliminate fat, you make an originally healthy food, like yogurt, a science project that looks and tastes (not really) like yogurt but is really anything but yogurt. Many people do not focus on the ingredients but only have concern that there is NO fat in the food.

For example, this label (at the top of the page) is from a non-fat yogurt. Modified food starch, fructose, gelatin, water, more fructose and starch “natural flavor” (dunno what the natural flavor is?) aspartame, red 40, blue #1, sodium….Last time I checked the definition of yogurt, it said nothing about these ingredients, http://mw1.merriam-webster.com/dictionary/yogurt.

When the consumer demand is to avoid fat, food companies must create a food to meet the demand but also to make the food taste good. This is true for Non-fat yogurt but many other non-fat foods as well.

Before you grab one these “healthy” snacks, read the label.

frozen yogurt

100 calorie snack packs

pretzels

non-fat yogurt (fruited), or should I say (jelly yogurt)

fruit roll-ups -Really? Do you really think this is rolled up fruit?

gummy bears or any candy that has no fat but loaded with sugar

granola (high in carbs and fat)

cold cereal

rice cakes

whole grain chips or crackers

grapes-If you choose to eat grapes, I never recommend more than 10/day most people eat them mindlessly by the pound not realizing that they are high in sugar/calories or any fruit by the piece.

Non-fat foods can end up being  MORE fattening than foods with fat. My suggestion, eat foods that contain fat in its natural state.

Eat nutritious packed balanced foods to help keep your engine running and give you the energy and optimal health you desire. Choose these foods instead on the non-fat items mentioned above and see the difference for yourself.

1/2 a small apple sliced with peanut butter, better yet cut the cals by cutting sugar and use a celery boat

1/2 a pear sliced with melted crumbled blue cheese

seasoned kale chips

hard boiled eggs

2% fat Greek yogurt with your own freshly added berries, check out the label to compare it with the one above, http://www.fageusa.com/products/fage-total-2-percent/

sliced tomato and mozzarella drizzled olive oil and balsamic vinegar

avocado with chicken strips or guacamole with peppers

baked shrimp with shredded coconut

a handful of nuts or seeds

You will get more fat, nutrients, good taste and satisfaction from foods containing natural fats.

Read labels, what are you actually fueling yourself with? If you do not understand what an ingredient is, take 2 seconds and look it up. It will blow your mind.If you would like to re-educate yourself on how to read a label properly, I suggest you get my book, http://www.amazon.com/The-Stubborn-Fat-Fix-Metabolic/dp/159486828X, learn how to read labels correctly and make better food choices that contain healthy fats.

 
 

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Eat Foods With Fat: What is your Response to Carb Overload? (3) Continued

Age 33 - Completely Naked

Irritability is not the only emotionally related issue linked to a “fat free, higher carb” diet, depression, is another factor tied into not eating enough or the right balance of fat.

This is true especially if you are a convenience food consumer.  Why? Because, trans fat (the ingredient used to replace real fat in real foods so you are not deprived of foods that taste good) has also been linked to depression, http://www.medicalnewstoday.com/articles/215021.php.  Here are some links if you want to find out where trans fats are lurking, http://www.huffingtonpost.com/2011/12/06/trans-fat-foods_n_1130573.html and http://www.acaloriecounter.com/trans-fat-foods.phphttp://www.acaloriecounter.com/fast-food-trans-fat.php

Fat is involved in nerve impulses, the production of brain chemicals and hormones (for both men and women). So when you avoid fat, risks for ADHD and many other brain health issues as well as eating disorders because the nerves, hormones and brain chemicals may not function correctly.

Fat soluble vitamins: A, D, E and K, along with vitamin B6 and B12 (abundant in red meat and fish) are important for  growth, immunity, cell repair and blood clotting and so much more. If you’re not eating enough fat to for these fat soluble vitamins into your body, they will be excreted, and you may be at risk for a vitamin deficiency. Vitamin D deficiency alone has been linked to:

  • Increased risk of death from cardiovascular disease
  • Cognitive impairment in older adults
  • Severe asthma in children
  • Cancer

In fact, research suggests that vitamin D may play a role in the prevention and treatment of type1 and type 2 diabetes, hypertension, glucose intolerance, and multiple sclerosis.

Additional health conditions that are catapulted by high carbohydrate foods that directly impact insulin and blood sugar spikes are:

Metabolic syndrome

Heart disease

PCOS

Cancer (Colon, breast, and prostate) are associated with low intakes of essential fatty acids

Yeast overgrowth

Dental caries

Advanced glycaction endproducts (AGE’s), contribute to the aging process as a result of excess sugar (again I remind you, 100% of carbs converts to sugar) http://www.prevention.com/node/23567#ixzz24u7nJ8SU

Adrenal dysfunction and defects with cortisol release

As I realize that there is just so many reasons to limit carbs, I am going to ask that you read the information that was written in 2004 by Kent Rieske entitled, “Scientific Proof Carbohydrates Cause Disease” posted on Dr. Mercola’s website, http://articles.mercola.com/sites/articles/archive/2004/01/03/carbohydrates-age.aspx.

 And now I am off to write more on this and will move on to reasons # 4 and 5 to “Eat Foods With Fat”.

 Related articles

How Fructose Turns on your Fat Switch, http://lewrockwell.com/mercola/mercola220.html.

 
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Posted by on August 29, 2012 in health, Uncategorized

 

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