Healing With Fat

Balance and Quality

Whether you are perfectly healthy or you are suffering from a degenerative disease it is absolutely essential that fatty acids are consumed in a balanced manner while paying careful attention to food quality. 

I specialize in a variation of the Ketogenic Diet or the Modified Atkins diet that can be used effectively to assist in a variety of conditions such as weight loss, insulin resistance, cancer, and any degenerative neurological or brain conditions.

This diet is fundamentally very high in top-quality oils and fats and very low in carbohydrates. The amount of carbohydrate restriction varies from person to person but during healing does not exceed 50 grams of carbs per day.

These diets are best carried out with the assistance of a qualified practitioner. If you are interested please contact me for more details.

Here I present an overview of Oils and Fats; why they are important, which to obtain and which to avoid, as well as sources for high-quality products:

About Oils and Fats

Ultimately health comes down to energy production, nutrient absorption, and the release of waste and toxins. It is your cells that are responsible for this. Your cells are enclosed in a membrane made up of fatty acids, proteins, and some carbohydrate molecules. The membrane allows the good nutrients in and makes sure the bad waste gets out.

If you are not eating the right fats and oils then your cell membranes will not be as healthy as they can be. This can lead to problems with the right stuff getting into your cells and the bad stuff getting out.

This is why eating the right fats and oils is crucial for good health!

It is important to get a good variety of healthy oils and fats. It is equally important to avoid the bad oils and fats!

Healthy Oils and Fats

1. Polyunsaturated Fatty Acids (PUFA) Omega 6: Only organic, unrefined, expeller- pressed/mechanically extracted walnut oil, and the seeds and seed oils of sunflower, hemp, pumpkin, and sesame seed oils (these are sources of Linoleic Acid: LA, aka: omega-6 fatty acids).

These oils are extremely heat, time, air, and light sensitive so they should be bought in dark glass bottles and stored with the cap on in the refrigerator. Only buy from stores that store the oils in refrigerators. You can buy one bottle of any of these types of oils and use raw on salads and veggies or however you like: Do Not Heat Ever!! Do not store opened bottle for more than 12 weeks. When you finish that bottle you can try a different kind. It is good to rotate.

Flora Brand is an excellent source of these oils. BodyBio also has good Sunflower oil and The Balance Oil, which is a mixture of sunflower and flax seed oils.

-Evening Primrose and Borage oils are a good source of GLA, which is synthesized from LA by the body (but the pathway is sluggish). BodyBio has good quality Evening Primrose oil in liquid and softgel.

2. PUFA Omega 3: Only Organic, unrefined, expeller-pressed/mechanically extracted flax oil, freshly ground flax seeds, walnuts, chia seeds, and leafy greens. This has the same guidelines as the oils above except it should be used in addition to the ones listed above. It contains a different kind of omega fatty acid (ALA, aka: omega-3 fatty acids) that should be balanced with those above.

Flora Brand is an excellent source of these oils. BodyBio also has The Balance Oil, which is a mixture of sunflower and flax seed oils. Remember, Do Not Heat!

-Fermented Cod Liver Oil. Same rules as above about quality and storage. This oil can be used as a supplement. The only brand I recommend is Green Pasture’s Unflavored Fermented Cod Liver Oil. Remember, Do Not Heat! This oil is a good source of EPA and DHA (as well as vitamins A and D), which are synthesized from ALA by the body (but the pathway is sluggish).

3. Saturated Fatty Acids (SFA): Organic butter, ghee, cream, cheese (preferably raw), whole-fat yogurt, eggs, red meat, and coconut oil. Eggs, dairy, and meat should be sourced from 100% grass-fed animals as much as possible to avoid excessive Arachidonic Acid and to increase intake of Conjugated Linoleic Acid (CLA). CLA has been linked to multiple health benefits.

4. Monounsaturated Fatty Acids (MUFA): Organic, cold-pressed or mechanically extracted virgin coconut oil. Organic, extra-virgin, first cold-pressed olive oil is ideal. Olive oil is also heat-sensitive but less so than the oils above. It is best to eat raw but occasional use for low-temperature cooking is ok (250 degrees or less). Macadamia Nut oil has a higher smoke point than olive oil (450 degrees) so may be better for cooking. Chicken skin is also rich in MUFA and bacon has some too.

A great practice is to make your own salad dressing using a combination of oils from above.

My favorite salad dressing looks like this:

  • 4 tbps. olive oil
  • 4 tbsp. sunflower oil
  • 1 tbsp. flaxseed oil
  • 1 tbsp. walnut or avocado oil
  • 2 tbsp. raw apple cider vinegar
  • 1 tsp. stone-ground mustard
  • 1 tbsp. sea salt
  • 1 tbsp. minced raw garlic

Mix all ingredients in a jar. This dressing will last 1-3 days, depending on the size of your salads. Store in covered glass in the refrigerator.

For cooking:
Use butter, ghee, coconut oil, lard, bacon fat, tallow, extra-virgin olive oil, macadamia nut oil, and almond oil only. These are not as sensitive to heat damage. It is never a good idea to fry food so try to avoid this practice as much as possible. Any oil is sensitive to such high heats.

Bad Oils and Fats

The following oils and fats should be avoided at all times:

Soybean, corn, cottonseed, canola, “vegetable” oils, margarine, refined oils (such as sunflower and canola),
hydrogenated, partially-hydrogenated oils, and deep-fried foods in general

All synthetic trans-fats

Balance is Key

Get a good balance of omega-fatty acids. This means obtaining alpha-linolenic acid (ALA) and linoleic acid (LA) in the right proportion, which is 4:1 for healing. Healthy sources of LA include: the seed oils and seeds of sunflower, hemp, pumpkin, and sesame, and walnut oil. Sources of ALA include: flax seed oil, walnut oil, chia seeds, and leafy greens.

ALA leads to the production of EPA and DHA, which are important for many functions in the body including brain, central nervous system, and immune function. LA leads to the production of DGLA, GLA, and AA which are extremely important as well. The conversion to these molecules is sluggish even in the best of conditions. Therefore, it is advisable to consume good sources of these oils as well.

High quality fish oil is an excellent source of EPA and DHA and borage and evening primrose oils are good sources of GLA. AA is found in meats, dairy, and eggs; in large amounts in grain-fed animals and much less in grass-fed animals.

Too much AA can be pro-inflammatory so it is best to eat grass-fed meat, dairy, and eggs so that the AA is not taken in excess.

In order to get a good balance of all of these fatty acids it is important to consume a variety of the healthy fats listed above.

Be very careful to not over-supplement with omega-3s such as flaxseed oil or fish oil. It is recommended that you have your fatty acid plasma profile tested annually (Bioreference Labs).

Go here for recipes such as homemade mayo, more salad dressings, cauliflower pizza, and links to lots of other fatty recipes.

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