Oils & Fats: What's Up With All That?

We are inundated with information about what is good and what isn't and it changes daily it seems.  Lots of us grew up thinking vegetable oil was the healthy way and now we hear olive oil and canola oil and palm oils.  I found myself quite confused!  Which oils are good for cooking and more importantly, which ones are good for human consumption? So I did a little investigating and for more information I turned to Joan Palmer, MS owner www.realfoodmatters.net for clarification, and this is what I found out.

In summary – All fats have a purpose and when from healthy sources and used in moderation are good for us. We should use fats from whole sources – not component parts that have been broken down (i.e. hydrogenated fats).  We need the whole source because all the components work together and do the job right.  Start breaking bits out and using them in another form and you're trying to one up one on mother nature.  The science lab won't win. So here is a brief overview of fats and what's good about each.

Saturated fats:

Saturated basically means there are no double bonds.  These fats are very stable at room temperature – meaning they won't go rancid or turn into liquid form.  They won't cause inflammation and give stiffness to cell membranes – and that's a good thing.  Saturated fats incorporate calcium into bones, they enhance our immune system and lower lipoprotein levels (Lpa), the small ones that clog our arteries. Saturated fats create the large lipoproteins in the blood that are good for us. The small lipoprotiens are known to be the number one cause for heart disease and coronary plaque. So I'll say that again – saturated fats lower bad lpa levels!

Saturated fats do have cholesterol – but did you know that cholesterol acts as a healing agent that our bodies use for repairing our veins and arteries?  So wait – stop – this contradicts everything we previously believed.  Heart disease rarely existed prior to the 1920's.  So what changed?  Hydrogenated processed fats is what happened.  People started using processed vegetable fats like margarine and shortening and refined oils.  Saturated fats from healthy sources are good for our immune system and protect our livers from certain toxins.  Leave the hydrogenated processed products on the shelf and use certain animal fats and tropical oils.  They are great for cooking at high heats. 

What to watch out for:

•                    Pasteurized saturated fats:  the pasteurization process kills everything we want and leaves the bad stuff.

•                    Homogenized fats breaks the fat down so the cream isn't separated.  The bad news about that is that it goes directly through to our stomachs without absorption of the helpful enzymes

•                    Hydrogenated

•                    Cold-processed – not to be confused with cold-pressed which is good

So what do you want to use for a good source of saturated fats:

•                    Coconut oil – it is great for cooking and baking – it is a medium chain saturated fat and a monolauric fatty acid.  It is great for our immune systems and is anti-microbial.  Try coconut butters on toast – make sure you stir it first though.  Opt for raw products. Do you remember when milk was not homogenized and was delivered to our homes.  The cream would rise to the top.  That is the fat separating and rising to the top.  The cream (fat) on top protects the more fragile milk we want underneath.  Raw foods are in their whole form and are therefore, a complete food.  Organics are another  blog topic all together but lets suffice it to say that milk and butter should be organic and grass fed.

•                    Lard and Ghee are other great cooking options.  Ghee can be found in health food stores and when used with coconut oil you won't get the nutty flavor coconut oil can give.

Mono-saturated Fats:

Olive Oil is an example of a mono-saturated fat.  They are high in antioxidants and increase our immunity. These fats are relatively stable and are good for cooking at medium heats – but not high heat.  They are less stable than saturated fats and will liquify at room temperature.

Other examples include: peanut oil and avocado oil.

Polyunsaturated Fats:

These fats are unstable at room temperature and will go rancid. These fats should be kept refrigerated and are not good for cooking.  Omega 3 and Omega 6 fatty acids fall into this group. These fats should be consumed in moderation and should never be refined or processed.  Corn, Soybean, and Canola oils are highly processed and refined.  They are to be avoided as they have high pesticide levels and are made from genetically modified corn and soy. There are many good sources. Flax seeds are a great source of Omega fatty acids. You should grind them yourself and keep refrigerate as they will go rancid.  Salmon, cod, tuna, grass fed animal products, walnuts and almonds are also good sources of the essential fatty acids we need.  

Oils you should never cook with:

Vegetable – should never be used.

Canola – should never be used.

Hemp

Sunflower

Grapeseed

When shopping for your oils remember these simple rules:

Saturated fats for cooking – good examples Ghee (Indian Butter) and coconut oil

Monosaturated fats – like olive oil are good for medium heat cooking

Poly-unsaturated fats – are for salad dressings and homemade mayonnaise.

Use in moderation – a little is all you need.

Healthy fats will decrease appetites, assist in enzyme and mineral absorption,  nourish all the cells in our body, are anti-inflammatory, aid in digestion, and provide long lasting energy.

For more on Essential Fatty Acids – Omega 3 & Omega 6 see our Saporito Blog post June 2013.

Submitted by Health Coach - Linda Iovanna

The case of the killer chair... don't take this sitting down!

I often tell my patients the story of how my posture actually got worse after chiropractic school! It seems ironic that that would have happened, but when you take into the account the years spent sitting in classes, sitting in the library, sitting at my computer and sitting while I worked part time as a tutor, you will  understand how this happened.

As a society, we are sitting longer and sitting more. We are sitting while traveling, sitting at work and probably even sitting in front of the TV at the end of a long day. It's no wonder patients come in every day complaining of posture related back pain. Whether its recently developed pain whenever they try to go from standing to sitting, increased pain with unexpected movements or more pain coming on first thing in the morning, these problems may be attributed to just too much sitting! But why is sitting so bad? Here are five reasons to think twice before taking your seat.

1. You loose 22 min of life for every hour spent sitting watching TV!
I tried doing the math on this one for me personally and just found it too scary to continue. Please believe that I did not make this up just to scare you into sitting less. An Australian study published last year in the British Journal of Sports Medicine found that sitting may be as bad for you as smoking and that every hour spent sitting while watching TV may shorten the life span by 22 minutes. In addition to the more obvious effect of sitting on the musculo-skeletal system, studies are now showing that sitting may have a profound effect on the cardiovascular system as well.

2. Sitting has a negative effect on your core and back muscles
My patient's will all tell you: I'm always telling them to "focus on the core." What we do know is that

prolonged sitting weakens the core and gluteal muscles and can lead to tight hip flexors. Some studies suggest that there is a direct relationship between weak gluteal muscles, tight hip flexors, weak core muscles and chronic back and hip pain.

3. ... And neck and shoulder muscles too!
I can very often tell just by looking which of our patients sit for long hours at a computer screen. The shoulders are often rounded and the head is usually positioned a bit farther forward than usual. For these patients the complaint is usually neck pain, headaches, shoulder and rotator cuff problems. All of these tend to be helped when the posture is improved and sitting at the computer is reduced!

4. Sitting kills the discs!
OK so we have established, sitting is bad but did you know there is something even worse than sitting? That would be sitting without the proper lumbar support or sitting while slumped of flexed forwards! This can cause disruption of the lumbar discs, and most of us know how painful and debilitating disc problems can be. Most people at least know somebody or know somebody who knows somebody who has had the low back pain with radiating pain down into the legs. If spending less time sitting can help with that I know most of us will be stepping away from that chair!

5. Sitting kills the joints in the low back
As the discs in the back thin, the small joints in the back have to bear more weight. This may result in more back pain from the joints in the back as well as from the overworked back muscles.

I hate to be the bearer of all bad news, so here is the silver lining: Most of us can still do something about our sitting habit. While typing this blog post i'm actually taking my own advice and standing at my counter in my office where I tend to do most of my charting. Here are a few suggestions for you.

- Make sure there is proper lumbar support when sitting and that chairs at work are ergonomic. talk to your chiropractor about appropriate lumbar supports and what to look for in a work chair.
- Avoid slumping in your chair when you do have to sit.
- If sitting for work is the only option, take micro breaks and use these breaks to do simple postural exercises. Your chiropractor can help with those too!
- Some employers may be interested in the idea of adding a standing work station to a desk or may even go as far as installing a treadmill desk!
- 30 min of walking every day can go a long way. Try to build walking into your schedule. Parking farther away from the building, taking the stairs and walking over to a colleague instead of sending an e mail are little steps with a big pay off.
- Core strengthening exercises help keep back pain at bay.
- To break the cycle of poor posture and pain sometimes professional help may be needed. Specialized soft tissue and joint manipulation as well as individualized prescribed exercises may be what is needed in more severe cases.

Chiropractors are specially trained to help patients of all ages who have back pain so if you have questions please do call your chiropractor. Walking and standing is not for everyone so do talk to you health care provider or call us in office, we would be happy to help!

Regards in health,
Dr. Shepherd

Reduce Holiday Stress!!

Thinking of the holidays conjures up images of family, togetherness and for some of us…STRESS! Too long lines at the mall; too much to do with so little time left for holiday shopping and our efforts to make this holiday the best ever make STRESS inevitable!

Holiday stress can lead to a lack of energy, sore muscles, difficulty concentrating, moodiness, difficulty sleeping, fast weight gain, digestive problems, occasional headaches and it can even have an effect on your immune system making you more susceptible to colds and the flu!



Every day, we are exposed to chemicals that can affect the way we feel. Toxins in our air, food and water can build up in our bodies over time leading to health issues. The added stress of the holidays just makes matters worse!



This holiday, give yourself a gift! In just 10 days, a metabolic detoxification program may be able to increase your energy, improve mood, concentration, digestion and sleep and leave you feeling healthier, more comfortable and better overall.



Take our quiz to find out if metabolic detoxification can help you regain your vitality and get you through the holidays STRESS FREE!

Today’s Five Fast Fitness Facts - Planning a healthier holiday menu!

Today’s Five Fast Fitness Facts

By: Dr. Davia H. Shepherd – Chiropractor and Clinical Nutritionist

Planning a healthier holiday menu!

The holidays are fast approaching and may pose a challenge to sticking to a healthy lifestyle plan. Here’s the good news: the holidays can be enjoyable without giving up on healthy food choices!  Here are just a few tips to a healthier holiday menu!

1.       Sweet potatoes! Instead of making the white variety this holiday, go for the sweet potato. See our previous post about the health benefits of sweet potatoes!

2.       Make your own stuffing!  This may sound like a chore but it can be fun and healthy. Try using wild or brown rice with scallions, thyme and rosemary or spices that you favor! Explore healthy recipes for inspiration!

3.       Make your salad a focal point!
      Lots of attention will be paid to the protein dish you choose and the salad and vegetables sometimes become a second thought and a last minute throw together. This holiday, go all out with your salad, research salad recipes. Play with nuts, seeds, fruits and beans to make your salad shine!                                                                                       

4.       Pumpkin side dishes! Pumpkins are in season and make many tasty side dishes! Give the pumpkin a place of prominence on your holiday table! Its good for you and yummy too!

5.       Nuts, seeds peas and beans! Snacking before and after the main meal doesn’t have to be a diet buster. Crudités with dip made from ground lentils or other beans can be satisfying and delicious. Put out an assortment of nuts and seeds, mix nuts and dark chocolate, use your imagination!

And remember, even though it’s the holidays, stay hydrated: Drink 64 oz of water daily, keep sodium (salt) intake to a minimum!

The holidays are about being thankful and for sharing time with friends and family. Run a race for a good cause or get out and volunteer to make someone’s holiday brighter! In helping others you will do something great for yourself too!

Happy holidays to you and your family!

Special conditions such as diabetes hypertension and other health conditions require special diet recommendations. Before starting any weight loss program, please consult your health care provider.  Learn more about healthy weight loss! Set realistic goals; get information on meal plans with appropriate caloric intake guidelines. Call Dr. Shepherd today at 860- 589-1491 to schedule your appointment.