1. The preservation of good health is a duty
2. He who takes medicine and neglects to diet wastes the skill of his doctors
Stress management is Important
Life inherently presents us with challenge and stress is a natural
response. Without some stress, motivation to act would be
very low. But, if stress is excessive or lasts for a long time, health
begins to suffer. Stress management skills are an important skill
for living well. Without healthy relaxation skills, some people
turn to unhealthy patterns such as over-eating, excessive alcohol
use, cigarette smoking and withdrawal from physical and social
activities. Alone or in combination, these behaviors increase vulnerability
to the ill effects of stress. Managing stress well does
not mean avoiding it altogether. This would be nearly impossible
to do. Instead, become aware of stress and your body’s reaction
to it. Awareness, positive thinking and effective relaxation skills,
will help you meet life’s challenges while becoming healthier.
Odds are you will probably enjoy the good feelings that also result
from these relaxation skills and the time you set aside to
practice them.
Stretching: One of the quickest responses our body has to stress
is increased muscle tension and contraction. The physiologic
reason for this muscular activity is to prepare us for fight or
flight but, in reality, few of our modern day stresses are resolved
by either. When muscle tension continues for long periods without
physical release a low, or even moderate, level of chronic
pain may develop, especially in the shoulders, neck and lower
back. To break the contraction cycle and relax these muscle areas,
stretch them each 3 or more times each week.
Autogenic Relaxation: Autogenics, as the name suggests, are
self-generated suggestions your mind gives your body to relax.
It is a quick and portable relaxation technique that pin-points body
regions that need to relax. For example: shoulders, jaw, or neck
muscles may be the first area of your body to tense when you are
stressed. Autogenic relaxation of any one of these areas could
be done with just a minute or two of concentrated relaxation.
Progressive Relaxation: Progressive relaxation is similar to
Autogenic Relaxation, but it requires more time and a quiet, comfortable
environment where you can completely relax. In it, you
use your mind’s eye and internal voice to suggest relaxation to
your body. Unlike Autogenics, the relaxation is not limited to one
part of your body. It progresses to all body parts during the relaxation
exercise. The time necessary for a thorough Progressive
Relaxation is 20 to 30 minutes, although it can be varied depending
on your skill and needs. It is often helpful, especially for beginners,
to be lead through the relaxation.
Meditation: Meditation is a very deep form of quieting the
mind and relaxing the body. It may begin as progressive relaxation
and a peaceful visualization, but moves into complete mind
quieting. Music can help bring us into this very deep state of
relaxation. Done regularly, it can help to keep general stress
levels much lower.
RELAXATION
TECHNIQUES TO MANAGE
YOUR STRESS
VANESSA R. SPEERS, M.SC.
Visualization: Like autogenics,
visulalization uses the power of your
mind’s eye and inner voice to bring about
relaxation. Visualization is the imagery of
any location that, to you, is peaceful and
stress-free. Your peaceful image can be
brought to your consciousness at any time
(in a traffic jam, a tense time at the office)
for a quick moment of tension release. Advance
practice will allow you to call upon this
imagery more effectively at times of stress. For its deepest effect,
visulalization is done in combination with progressive relaxation.
Once deeply relaxed, spend a few minutes imagining
the peaceful location you wish to “visit”. The more detail you
add to your image, the more real it will seem in your mind.
Deep Breathing: When we are stressed, our breathing may become
more rapid and shallow. Chest muscles tighten, and air
moves quickly, but not deeply into our lungs. This is not efficient
breathing and fatigue can result. Deep breathing, also called Diaphragmatic
Breathing, is a techinique used to slow rapid breathing
and move air deeper into the lungs. The trick is to use the
diaphragm, not chest muscles, as the main muscle, which opens
the chest and allows lungs to expand. You can use it almost anytime,
anywhere as an immediate tension reliever.
response. Without some stress, motivation to act would be
very low. But, if stress is excessive or lasts for a long time, health
begins to suffer. Stress management skills are an important skill
for living well. Without healthy relaxation skills, some people
turn to unhealthy patterns such as over-eating, excessive alcohol
use, cigarette smoking and withdrawal from physical and social
activities. Alone or in combination, these behaviors increase vulnerability
to the ill effects of stress. Managing stress well does
not mean avoiding it altogether. This would be nearly impossible
to do. Instead, become aware of stress and your body’s reaction
to it. Awareness, positive thinking and effective relaxation skills,
will help you meet life’s challenges while becoming healthier.
Odds are you will probably enjoy the good feelings that also result
from these relaxation skills and the time you set aside to
practice them.
Stretching: One of the quickest responses our body has to stress
is increased muscle tension and contraction. The physiologic
reason for this muscular activity is to prepare us for fight or
flight but, in reality, few of our modern day stresses are resolved
by either. When muscle tension continues for long periods without
physical release a low, or even moderate, level of chronic
pain may develop, especially in the shoulders, neck and lower
back. To break the contraction cycle and relax these muscle areas,
stretch them each 3 or more times each week.
Autogenic Relaxation: Autogenics, as the name suggests, are
self-generated suggestions your mind gives your body to relax.
It is a quick and portable relaxation technique that pin-points body
regions that need to relax. For example: shoulders, jaw, or neck
muscles may be the first area of your body to tense when you are
stressed. Autogenic relaxation of any one of these areas could
be done with just a minute or two of concentrated relaxation.
Progressive Relaxation: Progressive relaxation is similar to
Autogenic Relaxation, but it requires more time and a quiet, comfortable
environment where you can completely relax. In it, you
use your mind’s eye and internal voice to suggest relaxation to
your body. Unlike Autogenics, the relaxation is not limited to one
part of your body. It progresses to all body parts during the relaxation
exercise. The time necessary for a thorough Progressive
Relaxation is 20 to 30 minutes, although it can be varied depending
on your skill and needs. It is often helpful, especially for beginners,
to be lead through the relaxation.
Meditation: Meditation is a very deep form of quieting the
mind and relaxing the body. It may begin as progressive relaxation
and a peaceful visualization, but moves into complete mind
quieting. Music can help bring us into this very deep state of
relaxation. Done regularly, it can help to keep general stress
levels much lower.
RELAXATION
TECHNIQUES TO MANAGE
YOUR STRESS
VANESSA R. SPEERS, M.SC.
Visualization: Like autogenics,
visulalization uses the power of your
mind’s eye and inner voice to bring about
relaxation. Visualization is the imagery of
any location that, to you, is peaceful and
stress-free. Your peaceful image can be
brought to your consciousness at any time
(in a traffic jam, a tense time at the office)
for a quick moment of tension release. Advance
practice will allow you to call upon this
imagery more effectively at times of stress. For its deepest effect,
visulalization is done in combination with progressive relaxation.
Once deeply relaxed, spend a few minutes imagining
the peaceful location you wish to “visit”. The more detail you
add to your image, the more real it will seem in your mind.
Deep Breathing: When we are stressed, our breathing may become
more rapid and shallow. Chest muscles tighten, and air
moves quickly, but not deeply into our lungs. This is not efficient
breathing and fatigue can result. Deep breathing, also called Diaphragmatic
Breathing, is a techinique used to slow rapid breathing
and move air deeper into the lungs. The trick is to use the
diaphragm, not chest muscles, as the main muscle, which opens
the chest and allows lungs to expand. You can use it almost anytime,
anywhere as an immediate tension reliever.
Coconut oil consumption and its Benefits
Many suffer from symptoms such as cold hands and feet, low body temperature, sensitivity to cold, a feeling of always being chilled, headaches, insomnia, dry skin, puffy eyes, hair loss, brittle nails, joint aches, constipation, mental dullness, fatigue, frequent infections, hoarse voice, ringing in the ears, dizziness, loss of libido, and weight gain, which is sometimes uncontrollable. Research is pointing to the fact that an under active thyroid might be the number one cause of weight problems, especially among women.
Virgin Coconut Oil offers great hope for those suffering from hypothyroidism (low thyroid function) today.
Coconut oil to be Consumed daily 3 tbspoons
Coconut oil contains approximately :
1. 92.1% saturated fatty acids - Lauric 47.5 ,Myristic 18.1 , Palmitic 8.8 ,Caprylic 7.8 ,Capric 6.7 ,Stearic 2.6 ,Caproic 0.5 ,Arachidic 0.1
2. 6.2% monounsaturated fatty acids,
3. 1.6% polyunsaturated fatty acids - Linoleic
The above numbers are averages based on samples taken. Numbers can vary slightly depending on age of the coconut, growing conditions, and variety.
Saturated Fat ~ A Vital Ingredient for a Healthy Body: Over many decades coconut oil received bad publicity due to its saturated fat content, but research has shown that not all saturated fats are alike and coconut oil is unique in its structural make-up.It is not only the highest source of saturated fats (92%) but included in this is the highest source of saturated medium chain triglycerides (62%) of any naturally occurring vegan food source. Furthermore around 50% of these MCT’s are made up of lauric acid, the most important essential fatty acid in building and maintaining the body’s immune system.
Apart from coconut oil, the only other source of lauric acid found in such high concentrations is in mother’s milk. Tropical oils and mother’s milk are by far the richest food sources of medium chain fatty acids available. The closest other source of these vital building blocks for our immune system would be milk fat and butter, comprising around 3% of its content. Any other vegetable oil is completely deficient in these medium chain fatty acids.
It should also be remembered that the negative research done on coconut oil in the past was the result of one study conducted four decades ago, using hydrogenated oil (which has been processed and altered from its original form), not on virgin coconut oil. Research shows that some saturated fat is in fact necessary for human health and modern research shows that the medium chain fatty acids help to increase metabolism and are more easily digested than fats found in other oils. This is because they are processed directly in the liver and immediately converted into energy. There is therefore less strain on the liver, pancreas and digestive system and these MCFA provide the body with a wonderful, quick source of energy. More >>>
For more information on why all saturated fats were heavily promoted as being detrimental to health, please read this article by Dr. Mary Enig and Sally Fallon. It also explains why polyunsaturated fats are damaging to health.
Virgin v. Extra Virgin Coconut Oil:
Don't be mislead by the term "extra virgin" when used in conjunction with coconut oil. This term is borrowed from the olive oil industry and there is no such product or existing standard that can be applied to coconut oil production. If you see the term "extra virgin" be assured that it is simply a marketing ploy to encourage you to believe that the oil has something more to offer than virgin coconut oil.
Coconut Oil and Oxidative Stress
One of the reasons the long chain fatty acids in vegetable oils are so damaging to the thyroid is that they oxidize quickly and become rancid. Food manufacturers know about this propensity towards rancidity and, therefore, highly refine their vegetable oils. Considerable research has shown that trans fatty acids, present when vegetable oils are highly refined (hydrogenated or partially hydrogenated), are especially damaging to cell tissue and can have a negative affect on the thyroid as well as health in general. Because the longer chain fatty acids are deposited in cells more often as rancid and oxidizing fat, impairment of the conversion of thyroid hormone T4 to T3 occurs, which is symptomatic of hypothyroidism. To create the enzymes needed to convert fats to energy, T4 must be converted to T3.
Doctors says:
When the oils are stored in our tissues, they are much warmer, and more directly exposed to oxygen than they would be in the seeds, and so their tendency to oxidize is very great. These oxidative processes can damage enzymes and other parts of cells, and especially their ability to produce energy. The enzymes which break down proteins are inhibited by unsaturated fats; these enzymes are needed not only for digestion, but also for production of thyroid hormones, clot removal, immunity, and the general adaptability of cells. The risks of abnormal blood clotting, inflammation, immune deficiency, shock, aging, obesity, and cancer are increased. Thyroid [hormones] and progesterone are decreased.
Since the unsaturated oils block protein digestion in the stomach, we can be malnourished even while "eating well." There are many changes in hormones caused by unsaturated fats. Their best understood effect is their interference with the function of the thyroid gland. Unsaturated oils block thyroid hormone secretion, its movement in the circulatory system, and the response of tissues to the hormone. Coconut oil is unique in its ability to prevent weight-gain or cure obesity, by stimulating metabolism. It is quickly metabolized, and functions in some ways as an antioxidant.
Because coconut oil is saturated and very stable (unrefined coconut oil has a shelf life of about three to five years at room temperature), the body is not burdened with oxidative stress as it is with the vegetable oils. Coconut oil does not require the enzyme stress that vegetable oils do, preventing T4 to T3 hormone conversion, not only because it is a stable oil, but also because it is processed differently in the body and does not need to be broken down by enzyme dependent processes as do long chain fatty acids. Also, since the liver is the main place where damage occurs from oxidized and rancid oils that cause cell membrane damage, and since the liver is where much of the conversion of T4 to T3 takes place, eliminating long chain fatty acids from the diet and replacing them with medium chain fatty acids found in coconut oil can, in time, help in rebuilding cell membranes and increasing enzyme production that will assist in promoting the conversion of T4 to T3 hormones.
More research in this area is necessary. In the meantime, those switching from polyunsaturated oils to coconut oil are reporting many positive results. For example, Donna has experienced encouraging improvements in her thyroid health. She writes:
I've been on coconut oil since September, 2002 and, although, that doesn't seem like long, it has changed my life and the lives of my family and friends. My weight actually went UP when I started on coconut oil but I felt so GREAT! Being hypothyroid, I was on Synthroid and Cytomel and had been for years, but with inconsistent results and feeling worse. Other changes besides the addition of coconut oil were the complete removal of soy (and that is a major challenge in itself!), all trans fatty acids, no refined sugar, and organ cleanses seasonally. My thyroid meds were discontinued with my doctor's knowledge as I was getting too energetic and having trouble sleeping! [Imagine], from being a “sleepaholic” couch potato that was cold! My weight stayed steady until the last three weeks and it has now started the downward move. My goal was health and just believed the weight would come off when I found the right diet and exercise routine that my life was comfortable with. I've tried removing the coconut oil but my energy drops and I don't feel as good. Donna (Coconut Diet Forums)
Virgin Coconut Oil offers great hope for those suffering from hypothyroidism (low thyroid function) today.
Coconut oil to be Consumed daily 3 tbspoons
Coconut oil contains approximately :
1. 92.1% saturated fatty acids - Lauric 47.5 ,Myristic 18.1 , Palmitic 8.8 ,Caprylic 7.8 ,Capric 6.7 ,Stearic 2.6 ,Caproic 0.5 ,Arachidic 0.1
2. 6.2% monounsaturated fatty acids,
3. 1.6% polyunsaturated fatty acids - Linoleic
The above numbers are averages based on samples taken. Numbers can vary slightly depending on age of the coconut, growing conditions, and variety.
Saturated Fat ~ A Vital Ingredient for a Healthy Body: Over many decades coconut oil received bad publicity due to its saturated fat content, but research has shown that not all saturated fats are alike and coconut oil is unique in its structural make-up.It is not only the highest source of saturated fats (92%) but included in this is the highest source of saturated medium chain triglycerides (62%) of any naturally occurring vegan food source. Furthermore around 50% of these MCT’s are made up of lauric acid, the most important essential fatty acid in building and maintaining the body’s immune system.
Apart from coconut oil, the only other source of lauric acid found in such high concentrations is in mother’s milk. Tropical oils and mother’s milk are by far the richest food sources of medium chain fatty acids available. The closest other source of these vital building blocks for our immune system would be milk fat and butter, comprising around 3% of its content. Any other vegetable oil is completely deficient in these medium chain fatty acids.
It should also be remembered that the negative research done on coconut oil in the past was the result of one study conducted four decades ago, using hydrogenated oil (which has been processed and altered from its original form), not on virgin coconut oil. Research shows that some saturated fat is in fact necessary for human health and modern research shows that the medium chain fatty acids help to increase metabolism and are more easily digested than fats found in other oils. This is because they are processed directly in the liver and immediately converted into energy. There is therefore less strain on the liver, pancreas and digestive system and these MCFA provide the body with a wonderful, quick source of energy. More >>>
For more information on why all saturated fats were heavily promoted as being detrimental to health, please read this article by Dr. Mary Enig and Sally Fallon. It also explains why polyunsaturated fats are damaging to health.
Virgin v. Extra Virgin Coconut Oil:
Don't be mislead by the term "extra virgin" when used in conjunction with coconut oil. This term is borrowed from the olive oil industry and there is no such product or existing standard that can be applied to coconut oil production. If you see the term "extra virgin" be assured that it is simply a marketing ploy to encourage you to believe that the oil has something more to offer than virgin coconut oil.
Coconut Oil and Oxidative Stress
One of the reasons the long chain fatty acids in vegetable oils are so damaging to the thyroid is that they oxidize quickly and become rancid. Food manufacturers know about this propensity towards rancidity and, therefore, highly refine their vegetable oils. Considerable research has shown that trans fatty acids, present when vegetable oils are highly refined (hydrogenated or partially hydrogenated), are especially damaging to cell tissue and can have a negative affect on the thyroid as well as health in general. Because the longer chain fatty acids are deposited in cells more often as rancid and oxidizing fat, impairment of the conversion of thyroid hormone T4 to T3 occurs, which is symptomatic of hypothyroidism. To create the enzymes needed to convert fats to energy, T4 must be converted to T3.
Doctors says:
When the oils are stored in our tissues, they are much warmer, and more directly exposed to oxygen than they would be in the seeds, and so their tendency to oxidize is very great. These oxidative processes can damage enzymes and other parts of cells, and especially their ability to produce energy. The enzymes which break down proteins are inhibited by unsaturated fats; these enzymes are needed not only for digestion, but also for production of thyroid hormones, clot removal, immunity, and the general adaptability of cells. The risks of abnormal blood clotting, inflammation, immune deficiency, shock, aging, obesity, and cancer are increased. Thyroid [hormones] and progesterone are decreased.
Since the unsaturated oils block protein digestion in the stomach, we can be malnourished even while "eating well." There are many changes in hormones caused by unsaturated fats. Their best understood effect is their interference with the function of the thyroid gland. Unsaturated oils block thyroid hormone secretion, its movement in the circulatory system, and the response of tissues to the hormone. Coconut oil is unique in its ability to prevent weight-gain or cure obesity, by stimulating metabolism. It is quickly metabolized, and functions in some ways as an antioxidant.
Because coconut oil is saturated and very stable (unrefined coconut oil has a shelf life of about three to five years at room temperature), the body is not burdened with oxidative stress as it is with the vegetable oils. Coconut oil does not require the enzyme stress that vegetable oils do, preventing T4 to T3 hormone conversion, not only because it is a stable oil, but also because it is processed differently in the body and does not need to be broken down by enzyme dependent processes as do long chain fatty acids. Also, since the liver is the main place where damage occurs from oxidized and rancid oils that cause cell membrane damage, and since the liver is where much of the conversion of T4 to T3 takes place, eliminating long chain fatty acids from the diet and replacing them with medium chain fatty acids found in coconut oil can, in time, help in rebuilding cell membranes and increasing enzyme production that will assist in promoting the conversion of T4 to T3 hormones.
More research in this area is necessary. In the meantime, those switching from polyunsaturated oils to coconut oil are reporting many positive results. For example, Donna has experienced encouraging improvements in her thyroid health. She writes:
I've been on coconut oil since September, 2002 and, although, that doesn't seem like long, it has changed my life and the lives of my family and friends. My weight actually went UP when I started on coconut oil but I felt so GREAT! Being hypothyroid, I was on Synthroid and Cytomel and had been for years, but with inconsistent results and feeling worse. Other changes besides the addition of coconut oil were the complete removal of soy (and that is a major challenge in itself!), all trans fatty acids, no refined sugar, and organ cleanses seasonally. My thyroid meds were discontinued with my doctor's knowledge as I was getting too energetic and having trouble sleeping! [Imagine], from being a “sleepaholic” couch potato that was cold! My weight stayed steady until the last three weeks and it has now started the downward move. My goal was health and just believed the weight would come off when I found the right diet and exercise routine that my life was comfortable with. I've tried removing the coconut oil but my energy drops and I don't feel as good. Donna (Coconut Diet Forums)
Fats and its importance
Fat has had a lot of bad press and for many people, just a mention of the word can evoke misery. You can try to lose it, try to hide it, try to avoid it, but your body still needs it! Did you know that fat helps to insulate our nerve cells, keeps us warm, balances our hormones, keeps skin and arteries supple, lubricates joints and is a component in every cell?
The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.
There are two types of fat to be aware of.
1. Saturated fats - let's call them "the enemy" and
2. unsaturated fats - "the good guys"!
It is easy to tell the difference because
Saturated fats :
saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.
Unsaturated fats :
Unsaturated fats are liquid at room temperature and have been divided into two groups.
1.Monounsaturated fats
2. Polyunsaturated fats - 2types
Omega 3 fatty acids and Omega 6 fatty acids.
Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil.
Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids.
Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil.
Good sources of Omega 6 are safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, and sesame oil.
Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil.
Here are some important facts about fat in our diet.
1. Fat is the 'energy reserve' of animals, plants and humans.
2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.
3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.
4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'.
5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!
6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.
7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.
8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).
9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat).
10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.
When you know the good from the bad, fat is fabulous!
The key issue here is recognizing which type of fat your body needs, how much your body requires and which type is your enemy. Armed with the right information, you can focus on getting more of the good fats and less of the bad fats into your daily diet.
There are two types of fat to be aware of.
1. Saturated fats - let's call them "the enemy" and
2. unsaturated fats - "the good guys"!
It is easy to tell the difference because
Saturated fats :
saturated fats are hard at room temperature. Saturated fats are not essential to your health. They come from animals and are found in meat, eggs and cheese. They are harder to digest and full of cholesterol.
Unsaturated fats :
Unsaturated fats are liquid at room temperature and have been divided into two groups.
1.Monounsaturated fats
2. Polyunsaturated fats - 2types
Omega 3 fatty acids and Omega 6 fatty acids.
Monounsaturated fats such as olive oil, and polyunsaturated fats such as sunflower oil.
Polyunsaturated fats are split into Omega 3 fatty acids and Omega 6 fatty acids.
Monounsaturated fat (Omega 9) although not essential, is not harmful in moderation - a good quality (extra virgin first cold pressed) olive oil is a healthier alternative to the usual vegetable oil.
Good sources of Omega 6 are safflower oil, sunflower oil, evening primrose oil, walnut oil, pumpkin oil, and sesame oil.
Good sources of Omega 3 are mackerel, herring, salmon, pilchards, sardines, tuna and flax seed oil.
Here are some important facts about fat in our diet.
1. Fat is the 'energy reserve' of animals, plants and humans.
2. The ideal body-fat ratio should be approximately 19-26% of a woman's body weight, and 12-18% of a man's body weight.
3. There are two different types of body fat - brown and yellow. Brown fat is situated inside the body and is 'active', containing mitochondria that produce heat (thermogenesis) and as a result burn energy. Yellow fat is found nearer the surface, is less active and more likely to accumulate. Women tend to have a higher ratio of yellow fat than men.
4. Women need higher levels of fat because it is essential for reproduction and so the body stores it 'just in case'.
5. An average healthy intake of good fats in the diet should be approximately 30-40 grams a day. The fat content of diets in affluent populations can be nearly four times this amount!
6. Most foods containing fat combine saturated, monounsaturated and polyunsaturated fat in varying quantities. For instance, butter's fat content is almost 100%, of which 60% is saturated, 30% monounsaturated and 10% polyunsaturated, compared with sunflower seeds' fat content of 73%, of which just 12% is saturated and 21% monounsaturated and 67% is polyunsaturated.
7. Heat, light and oxygen destroy essential fatty acids, which is why it is best to keep oils in dark containers.
8. Essential fats must come from the diet because your body cannot produce them. The essential healthy fats are Omega 3 and Omega 6 (known as essential fatty acids).
9. Weight for weight, fat provides more than twice the amount of usable energy than carbohydrates or protein (you'll find 9 calories in every gram of fat).
10. Fat contributes to the palatability, texture and the smell of many foods, it also slows down the process of digestion providing an extended period of satiation after a meal.
When you know the good from the bad, fat is fabulous!