The Story of Cholesterol: The Statin Drug Nightmare Part II

Before we delve further into the nightmare that is statin drugs I think a good dose of fairness is in order. One benefit of statin drugs is that they do tend to show antioxidative abilities, decreases blood viscosity and inflammation. These are good things indeed but the trade-offs are often stupendous and some times fatal. Also, there are better, natural ways to get anti-oxidants that will not disrupt your life.

Often people who take statin drugs to lower their cholesterol experience mild to severe forms of muscle pain, fatigue, memory loss, sexual dysfunction, weakness, and cognitive dysfunction. Why is this so? It turns out that cholesterol serves many vital functions in the body and turning off production of it can lead to many serious problems as we will discuss below.

The Heart and Energy Production

Let's get to the heart of the matter. I hope you can pardon the pun but it seems to be the best place to start when discussing just how bad statin drugs tend to be. A very significant nutrient produced by the body is an enzyme called CoQ10. The highest concentrations of CoQ10 can be found in the heart because, as the most active muscle in the body, it requires much energy and CoQ10 helps to provide it. Without it the heart would cease to function properly in a relatively short amount of time. The (cruel) irony is the very drug that is meant to protect the heart can cause it the most damage.

When discussing fatigue, which can be chronic in some statin drug users, we are really discussing energy. Once again this is where CoQ10 comes in to play. Not only is the heart served by this important enzyme but all muscles in the body. It helps the metabolic processes of every cell which in turn produces energy. Limiting or eliminating production of CoQ10 can create states of fatigue that are misery inducing and life altering while at the same time weakening the heart.

The Brain

Memory loss and the inability to think clearly (cognitive dysfunction) is one of the most frightening side effects of statin drug use. Unfortunately, it is also the most frequently reported side effect. Sometimes the dysfunction is so intense it can mimic Alzheimer disease.  How does this happen? As it turns out the brain is composed of approximately 60% cholesterol. At night, as we sleep and slumber, our bodies help to repair and restore brain function with cholesterol being one of the primary ingredients. As cholesterol levels decrease so does brain function. In addition to repairs, cholesterol is a chief component in helping neurotransmitters function properly. This was conclusively demonstrated in 2009 by a Iowa State University professor by the name of Dr. Yeon-Kyun Shin. It turns out that cholesterol influences the shape and function of certain proteins in the brain that help stimulate thinking and memory.

Sexual Dysfunction

Depending upon who you ask proper brain and heart function are neck-in-neck when it comes to everyday quality of life while sexual function has its place somewhere in there. Regardless of how important sex is to you most would agree that proper sexual function is at least a close third in the three way race with the brain and heart. Cholesterol lowering medications have wrecked many sex lives with the most pronounced (and most noticeable) effect on men. All the major sex hormones are derived from cholesterol. The very hormones that causes sex lives to thrive are reduced in number and potency when cholesterol is indiscriminately cut and slashed. The hormone that is most affected is testosterone. Testosterone is a key component for proper erectile function in men and libido support for men and women (women produce small amounts of testosterone and is vitally important to all). Not to put too fine a point on the subject but mood and performance for both men and women can be adversely affected when cholesterol levels decrease. A 2009 study titled "Statins and Erectile Dysfunction: Results of a Case/Non-case Study using the French Pharmacovigilance System Database" found that men taking Crestor were two to seven times more likely to suffer from erectile dysfunction! Low testosterone levels have also been associated with decreased life expectancy and increased risk of death from cardiovascular diseases.

A bad heart, fatigue, cloudy thinking and judgement and a sex life that is left weak and uninviting is what many people have to suffer with while on statin drugs. Unfortunately, this is not all of the side effects. The others may be less troubling than what has already been mentioned here but there is one more that rarely makes the news and it has to do with our immune systems which will be addressed in the next article.

Sources include:

The Great Cholesterol Myth (Bowden and Sinatra)

The Story of Cholesterol: The Statin Drug Nightmare Part I

We have steadily climbed to the point of discussing a class of drugs known as statins. These very powerful and costly medications has reached the height of pharmaceutical popularity. Essentially a sub-industry within an industry statin drugs account for $31 billion of annual sales alone. It is estimated from sales that a staggering 15 million Americans are currently on these cholesterol lowering drugs. All the while the majority of them are suffering from side effects that range from slightly annoying to absolutely debilitating. These side effects include impaired cognitive function, sexual dysfunction, increased risk of diabetes and heart disease, lethargy and low vitamin D levels (with its associated adverse health effects when vitamin D deficiencies occur).

The history of mankind has been filled with many medical oddities that now look completely absurd to us. As far back as 1500 BC mercury was used for whatever ailed you. During the 19^th century the chief ingredient in cough syrup was heroin. And who can forget bloodletting used by the Greeks and the rest of the world right up to the 19^th century. While all of this might elicit a chuckle or two as we think of how silly “those people” were for believing in that stuff history will chuckle at us when statin drug use is reviewed for the amusement of our more enlightened descendants.

One of the many issues that surrounds the use of statin drugs is the yet unproven hypothesis that blood cholesterol is a key contributor to heart disease. You read that correctly: Cholesterol being the chief contributor to heart disease is a yet unproven hypothesis. In fact almost all studies concerning the relationship between heart disease and cholesterol either points to another culprit (e.g. inflammation), exonerates cholesterol or both. During the late ‘80’s a Dr. Russell Smith wrote a two volume review of literature associated with heart disease and diet called Diet, Blood Cholesterol and Coronary Heart Disease: A Critical Review of the Literature. It took over 600 pages of research for him to state that in the vast majority of studies reviewed there was no difference in the number of deaths between people who reduced their cholesterol and those that did not. This point will become more important as we move along.

In 1991 Dr. Smith teamed up with Dr. Edward Pinckney, the editor of four medical journals, to publish a book called The Cholesterol Conspiracy. In the book they summarized studies conducted with cholesterol lowering drugs and concluded that these drug were effective at lowering cholesterol but not deaths. Of the eight randomized and blinded trials that met their standard for study six had participants where the rate of death among the group being treated with cholesterol lowering drugs was the same or higher than the control group. That’s not very promising but it gets worse. They also looked at sixteen studies looking at reducing cholesterol using a drug and diet approach. What they found was that the death rate from all-causes in the treatment group and control was the same. In addition, the rate of death from coronary heart disease was the same or greater among the treatment group in fifteen of the sixteen trials. Yes, you read that correctly. What the good doctors demonstrated, essentially, is that there was zero benefit to lowering cholesterol when it comes to preventing adverse coronary events including death. Outside of a very narrow group of people (white males at least 48 years old who have already had one heart attack) statins have proven to have no benefit but they have proven to be extremely toxic. Part II of the statin nightmare will address specific issues that statins cause in the body.

Sources include:

The Great Cholesterol Myth

The Cholesterol Conspiracy

The Story of Cholesterol: Inflammation is the villain that got away

Let us, for the sake of illustration, imagine a crime scene. At this crime scene is a victim who is alive but unconscious and thus unable to speak. The paramedics are working tirelessly to tend to the fallen soul as a crowd of witnesses and on -lookers gather. When the police finally arrive they begin arresting the paramedics, witnesses and the on-lookers just for being at the scene. In the meantime the true culprit goes unnoticed and is allowed to continue to victimize others. If you are anything like me a sense of injustice swept over you as you pondered this scenario as it should but this is how we treat cholesterol. Cholesterol is often (but not always...we'll get to that) the unwitting witness or even the paramedic that gets blamed for doing something it had no part in while the true villain, inflammation, gets away Scot-free to continue its reign of terror. By the way, in the illustration the silent victim is our cardiovascular system.

Inflammation our friend, Inflammation our foe

Let's be fair about inflammation before we go much further. Inflammation is a natural and necessary bodily function. It serves as a marker so the immune system can know where the bad guys are. Without inflammation pathogens in the body could wonder freely and do massive damage. While acute inflammation is a natural and necessary process chronic inflammation is a killer. What causes chronic inflammation? A whole host of things actually like highly processed foods, simple carbs, too much protein (especially from animal sources), environmental toxins, medications, alcohol, etc., etc. Chronic inflammation is extremely damaging to the cardiovascular system and cholesterol has shouldered most of the blame for the last 40-50 years. And why not? If you were responsible for generating $31 billion a year in sales you would be the fall guy forever! In addition, chronic inflammation is a silent, painless killer much like hypertension and no amount of cholesterol lowering drugs can save you from it (this point will be further illustrated when the true nature of statin drugs are discussed).

Oxidative Stress and Free Radicals

Free radical is probably a term you are now familiar with but just in case you're not a brief description follows. When it comes to free radicals it helps to think of them as a pack of teenage boys at the mall roaming around just waiting to hit on receptive looking female that approaches. The whole while they are generally annoying not only the girls but anyone in the vicinity who may be watching. This pack of boys begin to upset the whole mall experience with anyone they come into contact with. That is a nuts and bolts metaphor for free radicals. They create massive amounts of inflammation and just mess up everything.

In the end chronic inflammation is of much more concern than cholesterol ever was generally. There is one scenario where cholesterol can be a bad actor but that occasion is almost exclusively dependent on free radicals and oxidative stress (imagine that). We will continue to move forward through the true story of cholesterol and cover statin drugs in particular and what they do us!

Thoughtfulhealth Product Review: SiselLean Protein/Weight Management Shake

All natural. 74 calories per scoop. Powerful nutrition. $50 bucks for a one month supply. Score!

When it comes to protein shakes it is certain that not all are created equal. In fact most protein/weight management shakes are filled with incredibly toxic and inflammation causing ingredients. It has been my observation that most people consuming these protein products are in one way or another health conscious. Whether you endeavor to lose weight or pack on extra muscle ultimately your health is affected.

Personally I fill that whatever your intentions for consuming protein shakes it should not cause you harm. If you are currently consuming a protein shake let's take a look at a few of the readily available ingredients you would find in most "off-the-shelf" products.

• Whey protein: Derived from dairy sources that are usually laced with hormones, pesticides and antibiotics. To add insult there are only two to three companies out there that actually removes the lactose for our lactose intolerant friends. Ouch!
• Isolates (soy, whey, etc): Proudly displayed on the packaging but the truth is they most companies use cheap fillers that have chemical toxins associated with them increasing inflammation and acidity in the body.
• Artificial sweeteners (sucralose, splenda, aspartame,acesulfame potassiun etc.): Drives up insulin levels in the body increasing sensitivity which leads to fat storage, slows liver function which can lead to weight gain over the long run, causes inflammation in the body increasing water and sodium retention that can lead to hypertension.
• Maltodextrin: Generally used as a sweetener there is a 95% chance that it is genetically modified and is more than likely one of 4 to 5 sugars on the label!Not all maltodextrin is used as a sweetner, however. Some products use it as a source of fiber. Knowing how the company sources their maltodextrin is important.
• GMO's: More and more evidence is mounting that products containing GMO's cause serious adverse health events. Most manufacturers will use GMO ingredients because they are cheap but while the cost to you in the near term is less the long term cost could be downright devastating!

Why I like SiselLean

I have consumed SisleLean for almost two years now and I am thoroughly convinced that it has helped me maintain a body weight and level of health and vitality I did not previously have. With proper eating habits, moderate exercise and supplementing 1 or 2 meals per day I have not had any trouble losing over 30 lbs and keeping it off. The shake is delicious without being chalky and I can feel the energy provided by the vitamins and minerals. I will discuss a few of the key ingredients to give you an idea of why I have experienced my results.

Three Quality Proteins

Whey Protein: SiselLean contains whey protein but in the right way. The protein is sourced from all natural milk (no hormones or antibiotics). Also, all the lactose is removed for those of us who are lactose intolerant. It is cold processed so the protein is not denatured making it readily available for assimilation by the body without creating inflammation. Pea and chia proteins are also used because they are easily assimilated by the body combining with the whey to ensure extensive bioavailabilty for a wide range of people.

Vitamins and Minerals

Another aspect of this shake I like very much is the vitamins and minerals it packs. Most protein shakes on the market use cheap synthetic vitamins and minerals that are usually not absorbed by the body. In fact, they usually go unrecognized which triggers an immune response. Now you have increased your level of inflammation and given the immune system extra duty! Not so with SiselLean. All of the ingredients including the vitamins and minerals are all natural (no synthetics here). In addition, the amount of protein per scoop is within normal protein consumption range for the average person. What these two things mean is you will not be causing inflammation in the body with this product. Inflammation is a key factor in weight gain and almost all chronic illnesses. In addition, there is no soy and no GMO ingredient whatsover. With over 60 vitamins and minerals to include B vitamin complex I am left energized and ready to tackle the day.  

There is so much more to this shake but I don't want to ramble on. Check out this link for more information and if you decide to order this awesome shake please know that it is not necessary to autoship your purchase. You can order as you please when you please if you opt to do so.

All natural. 74 calories per scoop. Powerful nutrition. $50 bucks for a one month supply. Score!

For additional helpful tips regarding protein follow the link provided: http://thoughtfulhealth.blogspot.com/2010/11/protein-fallacy-and-how-best-to-utilize.html

The Story of Cholesterol: The Good and Bad About "Clinical Studies"

We all have heard at one time or another some announcer on television or radio say "clinical studies have shown..." and what follows is thought or assumed to be credible information. Rightfully so when it is considered that all clinical studies follow the scientific method, right? For the most part yes but there is more to the story and studies involving cholesterol aren't always what they seem to be.

The Bad

Scientist pride themselves on the scientific method and why not. Surely if you want to propose that a thing or an outcome is "true" you have to observe it over and over again and let the data tell you what is real and what is not. The problem, from time to time, is that scientist are human and are subject to the frailties associated with being such. Pride, arrogance, and greed, especially greed, has steered many doctors and scientist astray while conducting clinical studies. We, the non-clinical study conducting types, have our part to play as well by allowing people with profit driven agendas to run these drug studies without demanding a neutral third party either run a concurrent study or run the entire study outright. After all its only our health at stake. At this point I would like to be clear about one thing: I do not mind people making a profit. I just don't like it when it is at the expense of others as opposed to the benefit of others (and this is where I digress).

Cholesterol studies have long been plagued by biased research. One of the largest and most damaging of these studies was the Framingham Heart Study (FHS). The FHS began in 1948 in Framingham, Massachusetts involving 5,000 residents of the town. Follow up was conducted with the residents for 16 years. In the end it was claimed that a direct link between cholesterol and heart disease had been firmly established. This study has been heavily cited in order to defend the "cholesterol-causes-heart disease" hypothesis and helped form a $30 billion per year cholesterol drug industry. There are several key points to consider with this study that some would find alarming and the main ones are these:

• During the study it was found that cardiovascular disease struck people with both high and low cholesterol (some levels as low as 150 mg/dl)
• Thirty years after the study it was found that people with higher cholesterol levels lived just as long or longer, on average, as those with low cholesterol

According to this study cholesterol levels seemed to imply adverse cardiovascular health only for white men who had a heart attack before the age of 48. There was very little, if any, information garnered by this study that had any broad cholesterol "doom and gloom" appeal for the general population. In fact, the study director, Dr. William Castelli acknowledged in an article written in 1992 in the journal Archives of Internal Medicine that those people who participated in the study who consumed the most saturated fat, calories and cholesterol tended to have lower blood serum cholesterol levels, were the most active and weighed the least all while not experiencing any statistically significant increase in poor cardiovascular health outcomes.

The Good

One of the longest and most comprehensive studies ever undertaken was called the Nurses' Health Study conducted by Harvard University. The goal was to determine the risk factors for cancer and heart disease. Researchers conducted an extensive analysis of over 84,000 women and made a startling discovery. They determined that there were five essential contributing factors regarding cancer and heart disease in 82 percent of the women and they are as follows:

• Smoking
• Sedentary lifestyle (little to no daily exercise)
• Excessive alcohol consumption
• Poor weight maintenance
• Diet that did not consist of whole foods, whole grains (fiber intake) and was high in sugar.

Did you notice cholesterol didn't make the list? You can believe the drug companies did not want to hear any part of this because this study definitely had the potential to interfere with profits! In the end, however,  it is a lot easier for patients and lucrative for the drug pushers to take a pill than it is to lead a healthy lifestyle so the study fell mostly on deaf ears and those who did hear and believe were ridiculed or ostracized by "scientist" backed by big money from pharmaceutical companies. 

In the next installment we will discuss the true villain when it comes to heart disease: inflammation!

If you would like to read about more studies and the cholesterol myth (in case you just can't wait for the next article) I recommend reading "The Great Cholesterol Myth" written by Dr. Jonny Bowden and Dr. Stephen Sinatra.

The Story of Cholesterol: The Beginning

One of my chief goals is to help others achieve radiant health by exposing erroneous, and often times intentionally misleading, information. There are many areas of our lives where these errors adversely impact our health and one of them is cholesterol. I must admit that prior to becoming a certified holistic health practitioner (holistic health coach) I would see the commercials for cholesterol lowering medications and agree wholeheartedly with its use. After all, one of the main ways to prevent heart disease and heart attacks was to ensure cholesterol levels were kept in check by lowering the amount in the bloodstream, right? I was convinced of this "fact" and all it took was a series of 30 second commercials to convince me and millions of others. Now the alarms are being sounded as more and more evidence would suggest that cholesterol is not what we think it is.

The Story of Cholesterol: The Beginning is the first article in what will be a continuing series on the cholesterol story and how it affects each and everyone of us. Whether you are taking a cholesterol lowering medication now or you pay insurance premiums to help cover the cost of those who do we are all paying a hefty price only to decrease what we hope to increase: our health.

The history of cholesterol as the boogie man!

Like most pharmaceutical success stories ours starts in the lab with a guy in a white coat who promises to save your life if you buy what they are selling. Enter Ansel Keys, Ph.D. He was one of the first to begin making the extraordinary and revolutionary claim that cholesterol was at the heart of cardiovascular disease (also known as the lipid hypothesis) and lowering it would reduce heart attacks and other adverse cardiovascular events. And so the myth was born and from that point in the 1950's until this very day many millions continue to believe this unsubstantiated myth (more on this in another article). The commercials haven't stopped and the myth is continuously perpetuated because statins and other cholesterol lowering drugs are a $31 billion a year industry all by itself!

What is cholesterol?

Have you ever wondered what cholesterol is and why we have it. I know personally I never stopped to consider it. The truth about cholesterol and what it does for our bodies is astounding. Here are a few things about cholesterol that you may not know:

• The brain is approximately 60% cholesterol (one of the listed side effects of statin drugs is reduced cognitive function!)
• Cholesterol is so important that it is manufactured in almost every cell in the body
• Cholesterol is an important structural molecule that is the basis of how many other molecules get built
• Cholesterol is the body's natural inflammation fighter
• Cholesterol helps to synthesize Vitamin D
• Without cholesterol we would be unable to produce bile affecting our ability to digest dietary fats
• Without cholesterol sex hormones like testosterone, estrogen and progesterone cannot be made (one of the listed side effects of statin drugs is reduced testicular and ovary size!)
• If we were able to remove all the cholesterol from our bodies we would die very quickly

As you can see cholesterol plays an important part in our health and well being. So the question becomes: How and why has cholesterol been so vilified and who profits from our media/doctor induced manic hatred for such an essential element in our lives? There is more to come shortly. Stay tuned!

Slow and Steady Wins the Weight Race!

Generally I do not write articles about myself. Generally. However, I do have a story to tell that I hope will be of inspiration to someone and that is why I’m making an exception. I don’t merely right articles or have an interest in health arbitrarily. There are many reasons for why I write, like a sincere desire to help others, with my own personal struggles not being the least of them. Weight gain, inflammation and severe sinus issues plagued me. If nothing else it proves that I am not immune to the pitfalls of life and more specifically a western diet and lifestyle. If you find yourself in a struggle don’t despair but take comfort in the fact that with knowledge, time and effort most any issue can be mastered and overcome.

How I gained the weight

I can sit on my butt with the best of them. Oh how easy it is to plop down on the couch and watch another mind numbing episode of (fill in the blank here). This is an insidious trap because inactivity feeds off of and breeds more inactivity. The more I sat the heavier I got and the more I didn't want to become active.

I was already about 20 lbs. heavier than normal when I returned to my hometown and then it happened. A combination of home cooking, fast food and the weekly stop at the “soul food” restaurant packed on an additional 20+ lbs. I gradually gained 42 lbs over a 16 year period of time. Sounds familiar? In addition, unbeknownst to me, I was suffering from severe allergic reactions to the inflammatory foods I was consuming. The result was a sinus issue so extreme that I was popping Sudafed twice a day. I blamed the usual suspects like dust, pollen and pet dander even though these never bothered me growing up and I didn’t have a pet to be exposed to pet dander so I don’t know why I considered that one. Grasping at straws I suppose. Add frequent nosebleeds and headaches to the mix and I was miserable and resigned to taking over-the-counter medications.

Stress is often a common denominator when it comes to weight gain among most people and I was no exception. My work in law enforcement was demanding and working many hours off duty left me fatigued which always compounds stress related issues. When you throw in the demands of family and everyday life chronic stress was a constant companion. An annoying, relentless, and pound producing companion! In short, the more cortisol, the more hunger increases and we know what happens next.

How I lost the weight

Although I don’t remember the exact date it happened I do remember the day I woke up startled, expecting to see someone in the room because I could hear them snoring. As I looked around frantically I slowly began to realize I was the only one in the room and it was me I heard snoring. I actually woke myself up and it was then I knew something had to change. At that time I realized I was approximately 40 lbs overweight and slowly falling apart at 32 years of age. Something had to go and I decided it was the weight instead of me. Intuitively I knew I was eating horribly. I confess an extreme weakness for Krystal burgers, soul food and Oreo cookies. Don’t even think about asking me to share! The amount inflammation in my body must have been astounding. Unfortunately, at that time in my life I had just began my journey to better health and sharing with others health related information and was not knowledgeable enough to really help myself. I did know enough to stop the fast food and slow down on the cookies but my food consumption evolution had only just begun. Thankfully I continued, little by little, and discovered the way I should go. Slow and steady does win the race. And when it comes to weight loss slow and steady is wonderful because it provides the stability you need to keep the weight off for good.

As I neared the end of my weight-loss journey I encountered an eating plan geared towards diabetics and those with pre-diabetes. After a few tweaks I reformulated the plan and began to use it and experienced great success. Most of us know how difficult it is to lose those last 5-10 lbs. and I wasn’t excluded. With the anti-inflammation food plan I eliminated or limited significantly sugar, dairy and non-healthy fats intake. Combined with moderate exercise my metabolism skyrocketed and I exceeded my weight goal by two pounds. Before anyone gets the wrong impression please realize that my consistent habits over a three to four year period lead me to my goal. There is no magic formula, no silver bullet. You must be consistent over the long term for sustained success.

Having spent many years in the military I knew exactly what I needed to do to get the weight off from an exercise point of view. Admittedly I hate running. I find it torturous, beneficial, but torturous nonetheless. As you can imagine the weight didn’t come off easily because I found it difficult to commit enough to running but I did it anyway. I have two points to make here. The first is that sometimes you have to do things that you really don’t want to do to achieve your goals. Just make sure they lead to positive results. The second point I want to make is that one should definitely look for activities that excite and connect with you. For me I have found cycling to be a great workout and it has done wonders. Search for what gets you moving and do it. Track your progress, keep raising goals and hold yourself accountable (or find a buddy to help hold you accountable).

I definitely  believe in supplementation. Any supplement that is truly natural and provides non-toxic nourishment for the body I’m all for. Be diligent about what you buy and understand that it is nourishment the body needs not gimmicks. If you’re supplements are chemically based and filled with synthetic materials and synthetic vitamins beware. These things tend to create inflammation and encourages weight gain over the long term.

My primary goal for sharing my story is to let people know that with forethought, perseverance, and consistent change you can begin to lay the groundwork for long term and sustained weight loss. Establishing a sound eating plan and consistent activity will lay a proper foundation in case other issues need to be addressed (e.g. poor thyroid function, adrenal fatigue, the need for cleansing, chronic stress, etc.). I cannot stress enough how important it is to avoid gimmicky diet plans and supplements that could cover up or even exacerbate the issues given as an example above. Gimmicks can mask the true nature of why you are gaining weight or are unable to lose it. If you are interested I will be more than happy to provide my phase one and phase two eating plan food charts. Just email me at thoughtfulhealth@gmail.com and I will forward them to you. Go in good health!

The Invaders Within

It is estimated that 85% of adults living in North America carry at least one type of parasite. These parasites are most likely to live in the intestinal tract where they are nurtured by typical industrialized eating habits that are void of actual nutrition. In other words our collective diets are not only ill suited to sustain our health but also helps to provide an environment of near perfect nourishment for parasites. In the end, if you will pardon the pun, we become malnourished and sick from poor nutrient uptake and an inability to eliminate waste efficiently.

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Eating habits and parasites

The average diet these days consist of simple, highly processed carbohydrates. These processed foods pose many threats to our health but for the sake of this article we will focus on how it affects the intestines generally and parasites specifically. Processed foods are seldom broken down completely for the body to absorb. The undigested remnants tend to "stick" to the intestinal walls. When this happens our ability to absorb nutrients and eliminate waste efficiently decreases dramatically and our health with it. Continuing in the vein of bad news the intestines under these conditions become the perfect breeding ground for parasites. These parasitic beings burrow into stagnant fecal matter and set up shop robbing the body of what little nutrition that enters into the intestines. If the parasites proliferate in large enough numbers they could actually burrow through the intestinal walls and create a condition known as "leaky gut" syndrome. As we grow older without changing our eating habits we get caught in a vicious cycle that we are vaguely aware of and the parasites proliferate as we deteriorate. That old cliche "You are what you eat" still rings true.

Effects of parasites on our health

Aside from what has already been mentioned parasites can cause a host of other detrimental health issues such as:

• They irritate the tissues and linings of the body creating inflammation
• Parasites produce toxic waste that can be absorbed by the body.
• Cell destruction by the parasites occur at a high rate. Under these conditions the body cannot reproduce the cells lost fast enough which causes an imbalance.
• The immune system is weakened due to a continuous response which "burns" it out leaving a person prone to infections.
• They cause obstructions in the bowels making efficient waste elimination near impossible.

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Signs of parasites in humans

How do you know if you may be experiencing a parasite issue? Well, there are a few signs you may want to be aware of to assist in identifying this potential problem.

• Constantly bloated abdomen
• Depression/moodiness
• Inability to lose weight
• Chronic constipation or diarrhea
• Cravings for sweets
• Anemia
• Chronic fatigue
• Persistent acne
• PMS
• Insomnia
• Bad breath
• Bad body odor 
• Constant abdominal discomfort
• Anal itching
• Water retention

What can be done

• Colon cleanse: A great place to start is a colon cleanse especially if that cleanse includes anti-parasitic herbs. The cleanse should be an internal herb and fiber based product as opposed to relying on colonics. Colonics often fail to cleanse the nooks and crevices of the intestinal wall and can extend into the colon only so far. This leaves the mid to upper portions of the colon uncleansed. Colonic hydrotherapy may have some benefit but for a full thorough effect begin from within!
• Limit or eliminate highly processed foods: As mentioned earlier these foods gum up the system slowing digestion and creates a perfect breeding ground for parasites. In addition these foods tend to be void of nutrition setting a person up for malnourishment and weight gain.
• Consume clean food and water: Sloppy food handling practices beginning at the farm and ending at whatever table you happen to be sitting at and contaminated water are most often the source of parasites even in industrialized areas of the world. Knowing the sources of your food and water and deciding to avoid foods that can be potentially contaminated can make a significant difference in your health and well being.

Parasites need not be a part of your life. With a little awareness and the willingness to eat healthier and cleanse parasites can become a thing of the past instead of that thing in your intestines.

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Liquid Death: Diabetes and (Diet) Soda Consumption

Be assured that the title of this article is not too fine a point. It is also not intended to shock you in a 'reality TV' sort of way either but the reality is shocking. If you are diabetic, pre-diabetic or even if you are not this information is imperative to either reverse, mitigate, or prevent diabetes.

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Blood sugar levels

Most diabetics know to stay away from sugar laden consumables like soda but many pre-diabetics fail to heed the warning. One of the most dangerous aspects of diabetes is the fact that you cannot feel it creeping into your life. Soda increases insulin sensitivity because it contains anywhere between 10-15 teaspoons of sugar per 12 oz. The average American consumes approximately 21 oz. of soda daily. That much sugar entering the bloodstream in a relatively short period of time spikes insulin production and the real trouble begins. Soon the insulin begins knocking on cellular doors trying to usher in sugars that the cells most likely do not need and the cells reject the insulin. After years of seeing insulin show up with something it doesn't want the cells begin to automatically reject the insulin (thus insulin sensitivity). A combination of poor eating habits, little to no exercise and a lack of mineralization only serves to exacerbate the problem.

Chronic Inflammation

What happens to all that insulin and sugar that's rejected by the body? Well, it cannot be allowed to remain in the blood stream or it would begin to do major damage. Enter inflammation. Inflammation is the body's way of identifying trouble areas in the body and trigger the immune system. Once the immune system is activated triglycerides are released which captures the rogue insulin and stores it away in adipose tissue (aka fat). One of the most negative aspects of chronic inflammation is it fatigues the immune system and distracts it from other extremely important duties. Chronic inflammation can also lead to significant weight gain which is another hallmark of diabetes.

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Caffeine and Cortisol

Most sodas unless otherwise stated contain caffeine. Caffeine in small amounts (100-200 mg over the course of a day) is not harmful and could actually be of benefit to the body. Any more than 200 mg of caffeine and cortisol levels begin to rise significantly. This isn't much of a problem for those who exercise moderately on a regular basis but if you are sedentary or only exercise sporadically this may become an issue. 200 mg of caffeine can raise cortisol levels by 30% within an hour. Cortisol causes the liver and muscles to release stored glycogen and if it does not get used it gets stored as fat. This increases inflammation, weight gain and can ultimately lead to hormone imbalances. In this highly caffeinated world we live in it is easier than ever to over consume it.

The Diet Soda Deception

Here is an important fact I like to share with people especially those who are pre-diabetic. Diet soda is one of the worst things you can do to yourself. Notwithstanding a myriad of other reasons to not drink the stuff diet soda causes significant spikes in insulin. How? The body is hard wired to respond immediately to any influx of sugar. After all the glucose formed from carbohydrates is the body's chief source of fuel. When that super sweet tasting diet drink touches your tongue the body prepares for what it thinks is an inevitable surge in blood sugar levels by producing insulin preemptively. Considering that the artificial sweeteners most often used is up to 300% sweeter than table sugar the body produces a great bit of insulin. At this point the body is awashed with the hormone and it has nothing to do at all. Unfortunately, the blood cells will still see the insulin and think to themselves "There it goes again...that's why we reject it". The more the cells are chronically exposed to insulin the more it rejects it. Adding insult to injury the insulin must be dealt with as previously mentioned by activating the immune system. In addition these same diet drinks often contain caffeine and large amounts release cortisol and we know what happens next (see above)!

What now?

If you're diabetic or pre-diabetic stop or greatly curtail all soda consumption. These simple carbohydrate laden products are extremely detrimental to your health and can make reversing or managing diabetes near impossible. Remember: Wise choices lead to wise outcomes. Go in good health!

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Government Health Betrayal in the Name of Corporate Profit: The GMO Assault Continues

A landmark piece of legislation was signed into law recently by President Obama that sacrifices the health and prosperity of our nation but guarantees corporate protection. This law protects biotech giants such as Monsanto and DuPont in the event that it is ever 'proven' that genetically modified organisms (GMO's) do cause harm to the environment and human health. The word 'proven' appears in quotes because overwhelming evidence already exist that demonstrates GMO's are extremely harmful to both the environment and potentially to humans.

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The Horrors of GMO's

The legislation not-so-affectionately known as the Monsanto Protection Act basically guarantees that no biotech company can be sued or otherwise held liable in a court of law for potential damage(s) that they and their products may cause. Several questions come to mind like "Why does an industry need to be protected from liability in regards to a product they currently produce for public consumption?" or "Why does our extremely duplicitous government allow any entity to endanger the lives of its citizenry and the food supply without prejudice"?  Money flowing into the pockets of politicians and Super PACs can answer a fair amount of the questions. This is an important point to consider because we are often confronted with the "reality" that corporations run the show but this is not true and therefore cannot be reality. We, together, run the show but too often we allow our so-called elected officials to pander to the corporations in order to fund their campaigns and enrich themselves. This is just one of the horrors of GMO's: contributing to the further delinquency of our politicians to our detriment. Below are three additional areas governed by the horrors of GMO's

Health: Genetic modifications are carried out in various ways using a multitude of genetic material from many sources. Some of the sources of the genetic material can be from mosquitoes, fish, primate organ tissue (e.g. monkeys) and so on. What is not known because there have been no long term studies is how the genetic material from other species affects human biology. Studies on lab rats being fed a steady diet of GMO products died prematurely and presented with multiple tumors and lesions in addition to a host of other health problems. One unintended consequence that has not been advertised is the issue of Morgellons disease and it appears that GMO's are at the source of this devastating condition. What other medical mysteries await us?

In addition, many of the GMO crops produce their own pesticides. It has been promised that there are no residual pesticides to be found at the time of consumption but it is a curious thing to ponder where the pesticide goes. It is produced from the inside and the crops do not undergo any processes that would extract the poisons from the crop. Perhaps we should take the industry at their word...on second thought that may not be a good idea. One thing is for sure and that is the fact that if our food produces toxins to kill pest then they, over a period of time, can certainly cause us great harm or worse.

Environmental: As previously stated GMO crops produce their own pesticides and with nature being what it is the pest have adjusted. What this means is stronger and stronger pesticides must be developed and used to combat the resiliency of nature. While this biological arms race continues to unfold our world, our food and our water become more and more polluted.

And then there is the issue of cross-pollination. From an environmental stand point it is more like cross-contamination. Consider the nature of a genetically modified substance. They are designed to express dominance. If it could not it would not succeed as a crop. Once pollination occurs the genetic dominance of the GMO threatens to eliminate hybridization of crops which would be an ecological and environmental disaster. Hybridization is a fancy way of saying diversity and it is diversity that ensures the survival of any species whether it be plant, animal or human. Also, once the patented genes from a GMO pollinates a neighboring farm that farmer is now compelled, legally, to pay the biotech companies for using their technology even though they had no intention to use it. Farmers in America have been losing their farms or have been sued by the likes of Monsanto based on how the wind was blowing when pollination was occurring.

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Financial: One of the most horrific aspects of GMO's is the financial burden that is created by planting them. Some, if not all, GMO crops are cultivated with what is known as terminator seeds. These seeds will produce plants that will be sterile. In other words, a farmer will be unable to save seeds from their current crop for next seasons planting. Ultimately this creates a seed monopoly and the farmer is forced to pay for seeds every planting season which is a cost that most farmers have never incurred in the cultivating history of mankind. Needless to say if you control the seeds you control the farmer and the food supply. These circumstances have been realized in the United States but has not been felt yet to the extent that it has occurred in India. Thousands of Indian farmers have had their farms taken from them because of an inability to pay biotech companies what they owe for seeds or because of the other financial disaster that befalls farmers using GMO seeds: crop failures.

Massive crop failures especially in India and South Africa, in addition to other places, have been a silent plague on the world farming community. This plague is considered silent because looking at the mainstream news would give you no indication of how devastating the problem is. There is no coverage of the farmers in India committing suicide by the thousands over the past few years because of the combination of crop failures and annual seed purchases leaving them penniless and unable to pay their debts or take care of their families.

Conclusion

When governments are formed their primary function is for the protection of the citizens it serves. Although this is Civics 101 it has become a laughable notion because of just how far governments have strayed from this honorable premise. Have no doubts fellow citizens we have been betrayed. And please do not allow yourself to be fooled that one political party or another is to blame because the truth is the government's decline to unmitigated debauchery does not rest on the shoulders of a particular party but on the shoulders of us all for allowing it. Now is the time to fight but instead of marching in the streets why not fight with the power of your purse in the stores and the power of word of mouth advertising that we will no longer accept being poisoned and betrayed anymore.

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Are you familiar with your AGE?

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What's troubling you or a loved one these days? Is it a chronic condition like diabetes, obesity, cardiovascular disease, etc. Perhaps it's something like a lack of energy, sex drive or a zest for life. Our lives today involve so much chronic stress and inflammatory foods it is a wonder we survive at all. Our lives are not meant for us to be mere survivors and there is one thing that is for sure; surviving is not thriving. Thriving involves quality of life while surviving focuses on quantity. So what does this philosophical posturing have to do with your AGE? Well, it is your AGE that partly determines how fast you "age" and it is the speed of your aging that helps determine your quality of life.

 What are AGE's?

AGE stands for advanced glycated end-products. They form throughout our lives in varying degrees depending on our aptitude to live healthy. In a nut shell AGE's are molecular trash formed when glucose (blood sugar) molecules bond with free amino groups like proteins, lipids and nucleic acids that may be in the blood at the same time. These free amino groups come primarily from inflammatory foods and when they bond with glucose they change structurally and become nutritionally void and useless. Not only are they useless but they accumulate in the body where they begin to change a person from thriving to surviving (more on this in a bit).

AGE's also attach themselves to LDL cholesterol and once attached the cholesterol oxidizes making it sticky. At this point it is just a matter of time before atherosclerosis and other degenerative cardiovascular conditions begin to set in.

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Where do they accumulate? 

AGE's have the ability to disrupt the life of all people but it is especially true for those who suffer with diabetes. The reason for this is because of where AGE's tend to accumulate. Diabetics suffer from a wide range of "spin-off" ailments such as heart attacks, nephropathy (kidney disease), stroke, neuropathy, eye disease and erectile dysfunction. AGE's find their way into cardiovascular tissues, nerve endings (especially those in the extremities and penis), brain tissues, and eyes. Once there they lodge themselves into the tissues and begin producing free radicals at a rate that is 50 times higher than non-glycated proteins. These free radicals alter the natural state of healthy cells in the body rendering them non-functional or potentially malignant (cancerous). The retinopathy, nephropathy, neuropathy, and atherosclerosis are directly correlated to this free radical production free-for-all. You no longer need to wonder why these conditions affect diabetics so specifically anymore. Furthermore, the free radicals produced can cause aging related issues such as thinning and graying hair, deep wrinkles in the skin, bone mineral depletion (leading to osteoporosis), a weakened immune system due to chronic inflammation, and adrenal fatigue causing loss of energy, drive and libido. The aforementioned issues can occur in anyone just in case you were thinking this only applied to diabetics. It's one for the AGE's.

How to avoid them?

High blood sugar levels over an extended period of time leads to increased glycation (associated with AGE's). Blood sugar control through exercise and a healthy eating plan, which would include eating foods that are minimally processed and fresh with low glycemic loads, will go along way in the fight against AGE's. If you are diabetic right now do not rely solely on medication for glucose control. Your blood sugar levels may be within normal range but your AGE's may still be high do to poor eating habits.

A simple way to check your rate of AGE production is through a HbA1c blood test. Traditionally used to check blood glucose levels it is also a way to gauge you AGE.

Source: Reversing Diabetes by Don Colbert, M.D.

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Constant Cravings???

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Allow me to set the scene if you will: You've decided to be healthier and with that decision you endeavored to do things right. Things like eat healthier, eat more often, engage in moderate exercise and engage in stress reduction to help shed unwanted pounds and improve overall health. A hearty congratulations goes out to you because you bridged the gap between talking the talk and walking the walk. But what sometimes happens is as you progress in this healthful turnover you may stumble with an insidious and formidable adversary that has the potential to sabotage your efforts. That adversary is called cravings!

The cravings are usually for foods (or stuff that is supposed to pass as food) that are highly refined and either salty or sugary. In other words simple carbohydrates that spike your blood sugar, increases appetite, increases insulin sensitivity (and subsequently enhances fat storage - not good) and has the potential to wreck your healthy habits. Cravings stem from a variety of reasons and being cognizant of them may prove helpful as you contend with those cravings in the future.

• Candida albicans: Candida is a fungus that is primarily birthed in the gut usually due to intestinal flora imbalance brought on by antibiotic use, poor nutrition, sluggish digestion or any combination thereof. A good colon cleanse along with a quality probiotic can help reverse the candida invasion. Candida thrives on sugars so it releases compounds that acts on the brain to signal hunger pangs and so the cravings begin. 
• Chemical addiction: Many of the foods and psuedofoods we consume today are laced with chemical flavor enhancers that interact with the pleasure centers in our brain (e.g. free phenylalanine metabolized after drinking diet soda). This is a sure way to create cravings because physiologically one becomes addicted to the euphoria that can be created when consuming certain chemicals found in what we eat. Have you ever noticed in some people, or yourself, that mood and disposition change for the better after they have a simple carbohydrate snack (e.g. cookies, pastries, etc.) or a diet beverage or snack? 
• Psychological: Stress in our society is unrelenting and rarely handled in a positive way. In other words we as group of people have fallen short on our stress coping skills. With a lack of positive coping skills we often turn to binge eating of comfort foods. Again, it tends to be chemically laced simple carbohydrates that exacerbates the chemical addiction component of cravings. Wondering if this is true? When was the last time you saw someone become stressed and then consumed an entire bag of carrots? You are not likely to see such a thing because carrots, or any other healthy food, would not satisfy the pleasure centers in the brain without being laced by a chemical cocktail.

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What are we to do then? Is there any hope for us mere mortals who seek positive health outcomes? Fear not because there are ways to help overcome these cravings. Here are some ideas for you to consider:

• Avoid highly processed foods. These are foods that primarily come packaged in bags or boxes (e.g. potato chips and cookies). These foods are also most likely to be laced with chemical flavor enhancers that wreak havoc by causing cravings.
• Address candida issues by cleansing your colon and taking probiotics. There are several chemical free all-natural colon cleanses on the market today that could prove helpful in cleaning out the gunk, increase digestion and in turn increase metabolism. It can also pave the way to allow for proper intestinal flora balancing through probiotics. Probiotics work much better in people who do not have impaired digestive function. Balanced intestinal flora decreases candida and therefore decreases cravings.
• Eating every 3-4 hours is also extremely helpful. Not only does this increase metabolism but it helps the body maintain blood sugar at steady levels which decreases cravings. 
• Destress. I know this sounds easier said than done but it must move up your list of priorities  Breath exercises, meditation, Tai Chi, or anything of the like will start you on the right path and take care of the psychological aspects of cravings.
• Parasites are seldom considered when regarding cravings but they can have a profound effect on what a person eats especially when it comes to sweets.

The last two items that could assist you in decreasing cravings are natural supplements.

The first item is L-tryptophan or 5-hydroxytryptophan (also known as 5-HTP) help with cravings by assisting the body in serotonin production. Serotonin is generally credited with creating feelings of happiness and well-being. Because of this action L-tryptophan and 5-HTP can counteract the negative stimulus of chemical food additives on the pleasure centers of the brain. The recommended dose of L-tryptophan is 500-2,000 milligrams and should be taken at bedtime. The dose for 5-HTP is 50-100 milligrams taken one to three times per day or 100-300 milligrams at bedtime. Two notes of caution here. One, these supplements are not a substitute for eating healthy and highly processed foods should be avoided even if you decide to take these supplements. Secondly, if you are on migraine medication called triptans or on a SSRI anti-depressant you should consult with your doctor before taking either supplement.

The second item is N-acetyl L-tyrosine which raises dopamine and norepinephrine levels in the brain. The potential for a better mood, decreased appetite and decreased cravings are greatly enhanced. N-acetyl L-tyrosine should be taken on an empty stomach in the morning or early afternoon (to avoid not being able to sleep) in a dosing range of 500-1,000 milligrams.

Constant cravings? Try some of the above recommendations and be sure to allow enough time for proper assimilation and assessment (30-90 days) to see if it helps. Go in good health and take back your life!

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Good Fats and How They Help You Control Your Weight

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For most of us we know the old nutritional mantras like "eat healthy", "exercise", "stay away from fat". These mantras are true and should be followed but some extra thought should be given to the one about fat. In our craze to lose weight many doctors, nutritionist, dietitians and the like unfortunately began lumping all fats into the same category. It is vitally important to point out that not all fats are made the same and knowing which fats to consume in their proper quantities and which fats to stay away from in their totality is one significant key to overall health and weight loss.

Fats, Weight Gain, and the Brain

In the 1960's total calories derived from fat in the average American diet was about 45%. Americans managed to decrease their fat consumption to 38% in the 80's and down to 35% in the 90's. Remarkable, right? However, despite a steady decline in overall fat consumption in the U.S. we are still heavier. Much heavier.

Fats have become a modern day dietary boogie man sacrificed for the pursuit of good health. Interestingly, our brain is approximately 60% fat in the form of cholesterol. The fats are necessary for proper brain health. Speaking of our brain health and cholesterol, the FDA issued stronger warnings in July 2012 about how cholesterol lowering drugs could lead to cognitive dysfunction such as memory loss, confusion and fuzzy thinking. We need our fats!

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Good Fats vs. Bad Fats

Being properly informed about which fats to consume and which to stay away from is important as a matter of course so lets take a look at which fats to stay away from first.

• Trans Fats - These highly toxic fats had long been a cornerstone of the American diet for years.They are man-made fats that create inflammation, raise cholesterol levels and lead to adverse cardiovascular conditions such as arteriosclerosis and atherosclerosis. Trans fats is also a leading contributor to an increased risk of type 2 diabetes, obesity and cancer. These poisonous fats can be found in fast foods, processed foods like crackers, cookies, pies, cereals and bread (just about anything that comes in a box), margarine, shortening and deep-fried foods. 
• Hydrogenated Fats - These are the "new" trans fats since many people are starting to catch on to the fact that trans fats are terrible for you. Make no mistake, however, hydrogenated fats and oils are notoriously harmful to our bodies and a detriment to our health. All the things highlighted above that trans fats do to our bodies just keep that in mind here. In 2007 the FDA nearly banned Crisco because of trans fat issues but the not-so-happy compromise ended up being hydrogenated fats. Be watchful because the words "hydrogenated" or "partially hydrogenated" will appear on ingredient lists of both products in grocery stores and on restaurant nutrition information guides.
• Refined Polyunsaturated Fats - These are fats that were heated during the manufacturing process to a temperature that rendered them rancid and therefore toxic. These fats help contribute to weight gain since they tend to increase insulin resistance in the body. Most salad dressings and vegetable oils such as sunflower, corn, cottonseed, safflower and soybean oil contain these fats. For your health and safety insure the salad dressings and cooking oils you use are not refined. Search for cold pressed or expeller oils to use.
• Deep Fried Foods - These foods are are cooked in super heated oils that become rancid because of the high heat. The oils are absorbed by the food that it is frying because oil displaces water in high heat situations. These rancid oils are consumed and are extremely detrimental to the body causing significant inflammation and has been known to be a carcinogen.
• Saturated Fats - This is partially a spin-off from deep fried foods but they also include fats from other familiar sources such as milk, cheese, processed meats, pork, red meat, butter and the skins of poultry. While all deep fried foods should be avoided some of the other items may be perfectly fine unless you consume them in excessive amounts. Saturated fats, excessively consumed, can lead to inflammation increasing cholesterol and setting you up for systemic and chronic cardiovascular issues.  

Now we will discuss the good fats. These are the fats that help build and maintain our brain, cardiovascular systems, endocrine systems and help reduce inflammation. Without these fats it would be difficult to produce certain hormones, cholesterol (for inflammation control) and reduce free radicals in the blood and tissues. Good fats are also great sources of fuel second only to carbohydrates. A word of caution, however. There is a such thing as too much of a good thing. While we do need to incorporate these fats into our diets we do not need to over do it. In a bit we will discuss how much and how often to consume these beneficial fats but first things, first. Let us identify these valuable fats and what they do for us:

• Omega 3 - An essential fatty acid that is well known for reducing inflammation, lowering triglyceride levels, supporting immune function, prevent or reverse insulin resistance, prevention and treatment of heart disease and helps the body release stored fat. Sources of omega 3's are cold water fish and fatty fish (cod, salmon, herring, sardines) and flax seed and flax seed oil. There are three forms of omega 3 with two forms found in fish (EPA and DHA) and one form found in flax seed and flax seed oil (ALA) it is a good idea to get a healthy mix of both sources or take a high quality supplement. It is estimated that approximately 99% of Americans are deficient in omega 3's. 
• Omega 6 - This fatty acid Americans tend to get readily usually from grain sources and meat sources (because they tend to be grain fed). This necessary fat helps the body produce the type of prostaglandins that allows for inflammation which is a necessary bodily function when repairs are required to take place. The ratio of omega-6 to omega-3 should be around 4 to 1. Most Americans consume way too much omega-6 in the form of processed foods which distorts the ratio to 20 to 1. Healthy, unrefined sources of omega-6 (the kind you should focus on) include expeller or cold pressed oils, most seeds and nuts, and grass fed chicken or beef. Avoid omega-6 from grain fed poultry or beef, refined oils (corn, soy, safflower and cottonseed), processed foods, fast food and restaurant food.
• Omega 9 (including Monounsaturated Fats) -  These fats can actually be produced by the body from converting other fats and therefore are not considered to be essential. They are often left out of the conversation concerning fats but are very beneficial nonetheless. They have anti-inflammatory properties and have been shown to lower LDL cholesterol which is a major benefit for almost everyone consuming a Western style diet. Foods high in these fats include olives, olive oil, avocados, hazelnuts, pumpkin seeds, and sesame seeds to name a few things.
• Certain Saturated Fats - This may seem counter-intuitive but hold on just a second. The saturated fats found in, around and on the flesh of animals should be avoided whenever possible. This is not healthy. However, short-chain varieties of saturated fats are an excellent source of fuel for the body and are easily digestible which makes them healthier and less likely to increase cholesterol. The good version of saturated fat can be found in unrefined coconut oil and palm kernel oil.

Conclusion

It is far too simple a matter to completely dismiss fats from our eating regimes. The good types of fat are vitally important to our health whether it applies to weight maintenance, cardiovascular issues, hormone support and proper brain function. To figure out how much of the good fats to consume calculate your average caloric intake for a given day. Your healthy fat intake should be 20-35% of your total calories. Incorporate the good fats, eliminate or sharply curtail the bad ones and live a healthy, balanced, and productive life!

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