Saturated fats are not the cause of our modern diseases. On the contrary, they play a lot of vital roles in our body chemistry:
1. Saturated fatty acids make up at least 50% of the cell membranes. They are what create our cells necessary stiffness and integrity.
2. They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.
3. They guard the liver from alcohol and other toxins, such as Tylenol.
4. They improve the immune system.
5. Saturated fats have antimicrobial properties, which protect us against harmful microorganisms in the digestive tract.
Freedom is a double cheeseburger lovingly embraced by two grilled cheese sandwiches as buns #usa#saturatedfats
There is so much misinformation out there about the role fat plays in your diet. Which fats are healthy? 🤷 How much do you need? 🤷 What about the link between fat and cholesterol? 🤷 Get all the answers in this week's podcast "The Truth About Fat: Coconut Oil and Beyond"! link in bio: http://bit.ly/jjv171
Please don't get me wrong. I do not mean BODY fat but DIETARY fat 😂.
'Cause Fat doesn't make you Fat.
If you're new to the subject, please please please understand that:
•Your cell membranes are primarily made from... FAT. •Your brain is nearly 60% FAT. •Your Mitochondria ("powerhouse of the cells") are more efficient at making energy from FAT than sugar. •FAT actually helps you lose... FAT!
--- So think twice (or maybe more) before cutting out on fat. (However, fat are not created equal. Please stay away from trans and hydrogenated fats).
Pros and cons of Popular Diets: GYM BRO 🐓🍚 The gym bro diet is the kind of diet you see out in the field! AKA your local gym. A lot of people trying to build or maintain lean muscle tissue are primarily eating starches and lean proteins such as meat, fish, and egg whites. That is excellent because we need complete proteins to build and hold on to muscle tissue, and eating carbs, will (long story short) send a strong signal to your pancreas to secrete a growth hormone hormone called insulin which can assisst in building lean tissue.
Mama was right when she told us to eat our veggies though. Vegetables will play a massive role in overall wellbeing, and indirectly positively influencing muscle building and fatloss. You should eat tons of it, in all of your meals, regardless of what else you are eating. Vegetables are super low calorie and are easy to fit into any meal plan.
The typical gym bro has also never heard of a saturated fat before, even though he desperatly needs it to contain his insulin levels which are spiking up and down constantly throughout the day. The gym bro diet will also consist of more protein than necessary, and even though protein is extremely thermogenic because its so difficult to break down, the gym bro may run into inflammation or digestion issues attempting to break all that down, especially if said gym bro isn't chewing his food slowly.
The overall breakdown is that this kind of eating style is good for building muscle, but long term you can run into high blood sugar issues if you arent moving your body enough through the day. When your blood sugar is high, its going to be tough to build muscle, and easy to put on fat. A high carb/ high protein diet such as needs to be supplemented with tons of vegetables, lots of movement aside from your gym session, and healthy fats, so that your blood sugar stays in a sweet spot where you can build muscle AND maintain a body fat you are comfortable with. More complex carbs is a good move. Also, Cinnamon and spices with curcumin are great additives to carbohydrate meals to lower the blood glucose response of a carb/sugar (1). (1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4338652/
Saturated fat is critical for producing hormones in our bodies. Free testosterone levels are built off #SaturatedFats and cholesterols.
Saturated fats also keep you feeling full which makes it easier to stay on track and not over eat. These fats should be considered good fats now as the cats out of the bag and saturated fat can no longer be demonized as cardiovascular disease risk factors.
Saturated fats are good for building muscle and adhering to a calorie deficit diet.
Fatty beef (ribeyes, 80/20 grass fed beef)
Grass Fed Butter
Full Fat Dairy
Coconut Oil (great for plant based eaters)
👉🏼Consultations/Inquiries At Support@JohnReedFitness.Com
Which healthy fats are ideal for the ketogenic diet?
Sometimes it's hard to get your fat macros up to 70-80%. Here are some great fats to add to your diet and here's a basic guide on how to use them:
Fats for cooking: Ghee, Coconut Oil, Grass fed butter, Lard.
Use for salad & food dressings: MCT Oil, Olive oil, Avocado oil, Macadamia Nut Oil
Blend in coffee or tea: C8 Oil,
MCT Powder, Ghee, Butter.
Every day in every way were getting better and better. Seek the truth! Free the mind. Its ok to think differently and be skeptical of what you bin told
I promise you the more you dig into a topic the more you realize nothing is as it appears. For instance one of my favorite hip hop songs "still dre" by snoop and dre was written by jay z lol. That McDonalds catchy commercial "Ba DA ba DA imluvin it" was written by pusha T a well known drug dealer lol
If I could tell kids one thing to learn from me is to challenge the norm! Research everything. You suddenly realize you have bin lied to about everything. For some its overwhelming and they retreat back to the safety of numbers while others begin to seek more information and become aware of the universe their in and the reality we perceive. Your fucked up uncle diggy loves ya be safe
PS. For a fun drinking game do a shot every time I say cholestrol lol 👌😶😝😴
#READ#CAPTION **I would like to preface this post by saying there are a very small selection of huge variety of fat rich food they re available... Also just to put this out to u all, you can't magically turn fats into muscles
##fat is a good source of energy coming in at a hearty 9 calories per gram compared to the 4 calories offered by y carbs and protein
## fat is important for supporting your metabolism, cell signalling, the health of various tissues , immunity hormones production & the absorption of many nutrients such as vitamin A and D,
## for many years the "fat fear" was real people cutting it out completely with the view it was the fat that was causing fat gain ,but us clever cookies know that's it's excess calories that cause overall fat gain not one fat specific food group, of your in a deficit then there is no way u will be gaining weight just because you consume fat .
## carbs heads for muscles and liver & protein you need for just about everything in your body, if there was an excess than your clever body turn magically into carbs.
## you want to have an intake which has high ratio of a moly and poly with smaller ratio of saturated ( no more than around 10% of total fat intake would be adviceable ) & trans ft should be avoided.
Somebody asked me the other day if I ate pork since several debate whether "pork is considered a red meat or not " the answer is no. I do not eat pork. And the reason I choose to not is because it is filled with artery clogging cholesterol... High amounts of saturated fats which is a great way to increase your waistline 😅 it also can cause cancers and the list goes on. I personally have no interest in eating a pig lol regradless it grosses me out. Lol to each their own.
A simplistic view of fat from the perspective of cholesterol. LDL cholesterol is bad. You would like to lower it. HDL is good. Obviously you would like to raise it. The newer view of cholesterol is that the ratio matters the most, not the movement of one or the other densities. Increasing bad cholesterol may be largely offset by increasing good. And lowering good is neutralized by lowering bad. So, the great fat is monounsaturated. You can see why those on a LCHF diet love olive oil. The vast majority of EVOO is monounsaturated. I view polyunsaturated and saturated fats as empty calories. Few nutrients and nothing so much good or bad for heart heath. They’re energy, but otherwise blah. (Note: poly-Omega3s are an exception. This fish fat is good.) We used to refer to Doritos, for example, as “empty” calories. They aren’t. They are destructive calories. The term “empty calories” should be limited to “do nothing” calories. And finally, you can see one good reason why trans fats are toxins.
If you're baking and need a dairy free/vegan/paleo butter replacement your best bet is coconut oil.
It's really the only plant based non-hydrogenated oil that sets hard like butter at room temperature.
In cookies, cakes, slices etc this is an important quality as the hardened fat helps to give the product it's structure and keep it from crumbling or sinking.
It's not an exact match or perfect replacement for butter but it's the best option for something as particular and exacting as baking 🍩🍪🍰🍮🍞 #isthereanythingcoconutoilcantdo
Good Morning !
It’s a new week, so let’s start it off right. Monday can be a day when you just don’t want to be bothered. If you’re running late, just breathe. If your child doesn’t want to cooperate, just breathe. If your coworkers start working your nerves, ignore them and go breathe. What about your boss, do you know he/she is going to be bossing you around? Just smile... and breathe. *
Have a great stress-free week!
Aisendo / Live Better Naturally
Our VCO (virgin coconut oil) is hand pressed in small batches to produce coconut milk. The milk then undergoes a natural fermentation process. Thereafter we filter, air and age the oil. Aisendo VCO has a mild coconut aroma taste and creamy mouthfeel. More to follow... x
✅The "HIGH IN" stamps give us immediate, clear and visible information regarding the composition of the food and informs us which are less healthy. It facilitates the purchase decision of those who are healthier and invites us to make changes in our diet, preferring food without or with less stamps.
✅The presence of 1 or more stamps in a product indicates that it has levels above the limits established by the MINSAL (can be seen in the image), in relation to sodium, sugars, saturated fats and calories, which are associated with Obesity, Hypertension, diabetes, heart attacks and some cancers.
✅Foods that do not carry warning stamps are those that have not been added sugars, saturated fats or sodium.
✅The limits were established for 100 gr or 100 ml in order to know the nutritional quality of the food, standardize the measurements of the nutrients, a food of good nutritional quality has fewer calories, sugars, saturated fats and sodium. For this reason it is recommended to prefer foods of good nutritional quality, without warning stamps or with less stamps.
☝🏻️😄For more information visit: http://web.minsal.cl/ley-de-alimentos-nuevo-etiquetado-de-alimentos/
Wow, how time flies. This is Kake, Akila and Yogi Suardika. We met about 4 years ago, at the beginning of my VCO quest. Akila is a teenager now and both he and Yogi are twice as big. Kake is just catching up with pak Guru (tree) before we continue the walk down to the river. Although the madness has swept through southern Bali, some of the rural areas of Karangasem are still pristine. More to follow...
🔔Raw 🐐milk #kefir sourced directly from the (small local) farmer is by far the single best source of medicine I consume every day. 🔔
If you haven't read about the miraculous healing benefits of kefir (in particular raw unpasteurized milk kefir) get ready to have your mind blown!
Kefir is one of the oldest foods, recommendeded in the Bible, originating in Europe & still a common breakfast for children in Russia. Kefir are grains that are fermented to produce living bacteria known as probiotics. You've probably heard of them in box form sold everywhere now but probiotics evolved from the fermentation of food across all cultures long before the modern pharmaceutical industry's proliferation & doctor's over-prescribed use of antibiotics & the subsequent marketing of capsule form probiotics.
Probiotics (translated literally as: promoting life) are the good bugs that are critical for whole body health: 📍Building a hearty gut for optimal digestion of foods plus creation of vitamins like B12 in the gut.
📍Creating a strong immune system that protects against viral attack & infection. 📍Promoting optimal brain/mood health via inducing the production of serotonin in the gut.
📍Balancing the ratio of good to bad bacteria as well as lowering candida overgrowth. Lack of good bacteria is the root cause of many pesky health complaints. Implement a Leaky Gut Healing Protocol drinking 4+oz of raw kefir daily and watch as all fungus & related issues clear up: athletes foot, toenail fungus, thrush, yeast infections, UTIs...
📍Keeping the skin healthy by reducing inflammation. Promotes the healing of all skin conditions: acne, psoriasis, eczema, dandruff, etc. This field of research is expanding rapidly as more studies connect the gut & the skin. (The skin is an organ!) The answer to these conditions is not topical primarily (antibacterial washes, tetracyclin & other antibiotics, harsh chemicals+ steroids). It's a multi pronged approach but begins in healing the gut - Kefir is #1 for this b/c it has more variety of hearty strains to populate than any other fermented food. 🎯Raw milk also provides the most bioavailable forms of all nutrients of any whole food.🎯
3 raw fertile eggs
1 tbsp Shredded coconut
2 tbsp cacao
Left over budwig
2 tbsp chia seed
Cup: Fish Oil Budwig + Flax
By combining lipids with the cottage cheese in the budwig, you can drive essential fatty acids into the cell. This is the budwig concept, to aid omegas in getting where they need to go. Why Im now using fish oil is Because it is direct DHA + EPA. The two arguably most imporant nutrients, some doctors say 90% of disease is caused by lack of omega 3. But flax oil is alpha linoleic acid (ALA), the common form of "omega 3". The body must convert it to dha/epa and then get that into the cell to perform its function. What if you don't convert ala to dha/bpa very efficiently? Or its not getting into the cell. Well then youre going to be deficient. By binding The cottage cheese to lipid omega 3s you.create a delivery system for the omegas into the cells. We're using straight dha/bpa and a high quantity of actual flax seed. Not using flax seed oil anymore unless its encapsulated, because it will become oxidized, over time. We also know that the omega 3s must be paired with saturated fats to get where they are going as well. This is your coconut/palm oil, cheese/butter/cream, animal fats, which are all very good for you in high amounts, proven. We will get into saturated fats and cholesterol next post
Hyland Bioplasma 12 salts of salvation
There is a myth out that #fat is bad for you. However, not all fats are bad. It really just depends on the kind of good fats you consume like #monosaturated and #polyunsaturated fats. Bad fats include industrial-made #transfats , while #saturatedfats fall somewhere in between. ⠀
Bad fats, the type of fat that you should be avoiding, is trans fat. It's a byproduct of a process called #hydrogenation that is used to turn #healthyoils into solids and prevent them from becoming rancid. Trans fats cause #inflammation which is linked to #heartdisease , #stroke , #diabetes and other chronic conditions. Trans fats have no known health benefits and should be avoided at all costs.⠀
In between fats ⠀
Saturated fats are solid at room temperatures. Common sources of saturated fats include red meat, whole milk and other whole milk dairy products, cheese, coconut oil and commercially prepared baking goods. ⠀
A diet rich in saturated fats can drive up total #cholesterol and tip the balance toward more harmful #LDL cholesterol which can create blockages that form in the #arteries of the #heart .⠀
Good fats come mainly from vegetables, nuts, seeds, and fish.⠀
Healthy fats are liquid at room temperature. There are two broad categories of beneficial fats: monounsaturated and polyunsaturated fats.⠀
Monounsaturated fats are olive oil, peanut oil, canola oil, avocados, and most nuts, as well as high-oleic safflower and sunflower oils.⠀
The Institute of #Medicine recommends using them as much as possible along with polyunsaturated fats to replace saturated and trans fats.⠀
Poly unsaturated fats⠀
Corn oil, sunflower oil, and safflower oil are common examples. Polyunsaturated fats are essential fats. Eating polyunsaturated fats in place of saturated fats or highly refined #carbohydrates reduces harmful LDL cholesterol and improves the #cholesterol profile. Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil⠀
Information and photo credit: Harvard Health Publishing