237 - Tristan Haggard of Primal Edge Health joins us to talk about health and wellness, biohacking, and ketogenic diets. Tristan does some online coaching, podcasts, youtube hangouts, and helped his wife Jessica write "The Ketogenic Edge Cookbook - A Training Manual for Low-Carb Ketogenic, and Paleo Cuisine. This is not just a cookbook but a manual for a keto low carb and healthy lifestyle. Tristan always brings context to his coaching and conversation and Jessica joins us during the last part of the episode. We chat about the demonization of coconut oil and saturated fasts and the American Heart Association, everyday bio hacks, our society’s backwards health culture, and grains. Healing IBS and migraines, big pharma and the problem with agriculture, eliminating foods that cause stress in the body, and spiritual practice are some things we also chat about. Check out Jessica and Tristan’s site below: https://www.primaledgehealth.com/ In the intro we chat about a new way to spread the show. Graham shares the UFO quote of the week, and we talk a bit about the eclipse and our last episode. We also chat about Keto diets and how this is becoming mainstream. Check out the links below for stuff we chatted about during the intro and the show:
#TBT : Today we look back to when McDonald’s french fries were really good. More than 70 years ago, McDonald’s tried to develop the perfect french fry. Focusing on the crunch and the flavor, they discovered it was all about the oil. .
Today's econlife Throwback Thursday: Remembering the Best French Fries >> http://econlife.com/2017/08/tbt-throwback-thursday-remembering-mcdonalds-french-fries/
Did you know that mothers milk is rich in cholesterol. Oh yes! Cholesterol is vital for serotonin receptors in the brain which is the body's natural "feel good" chemical. Its not the cause of heart disease but the weapon that helps heal arterial damage. The problem maker is the oxidized cholesterol that is a part of all artificial - powdered eggs, meats cured at high temperature, powdered milk and over refined vegetable oils.Natural fats come with protective Vitamin B6 and B12 that reduce your homocysteine levels and clearing your plaque. Facts over FAD's
Q: Which fats are most vulnerable to heat degradation?
A: Polyunsaturated fats.
Fatty acids can be classified into three general categories – saturated, monounsaturated, and polyunsaturated.
Fatty acids are composed of long chains of carbon atoms linked to each other, each of these carbon atoms are attached to a pair of hydrogen atoms. A fat is considered saturated when it holds all the hydrogen atoms it possibly can, hence, it’s saturated. If one pair of hydrogen atoms are missing, it forms monounsaturated fatty acid. If two or more pairs are missing, you have polyunsaturated fatty acid.
Fatty acids are most stable when they are bonded to all the hydrogen atoms they can hold. When hydrogen atoms are missing, as with monounsaturated and polyunsaturated fatty acids, they become less stable or more chemically reactive. The more hydrogen atoms that are missing, the more chemically unstable the fatty acid becomes. Therefore, saturated fatty acids are stable, monounsaturated fatty acids are less stable, and polyunsaturated fatty acids are the least stable.
When fats are heated, these unstable fatty acids are easily transformed into harmful compounds such as trans fatty acids, free radicals, and 4-hydroxy-trans-2-nonenal (HNE). When you cook with polyunsaturated oils, you create these toxic substances.
The oil with the largest amount of saturated fatty acids and the least amount of polyunsaturated fatty acids is coconut oil. Only 1.5% is polyunsaturated. This makes coconut oil the ideal cooking oil as far as health is concerned.
There is no better cooking oil.
Today we will consider which fats/oils we should cook with and why? But first let's dispel a myth!
The lipid hypothesis, first defined by Ancel Keys, states that consuming saturated fats raises blood cholesterol and elevated blood cholesterol causes heart disease. Unfortunately, in his research he cherry picked data that would fit his hypothesis and published it as fact. The lipid hypothesis is a myth, as it is not supported by medical literature. Instead, we see the opposite; saturated fats support the liver, cardiovascular system, reproduction, immunity, brain function, and more. Your body needs fat, healthy fat, to survive and thrive.
"Polyunsaturated fats and vegetable oil damage every part of the body, though the endocrine system, especially the thyroid, is particularly vulnerable. A slow metabolism, low energy, and sluggish thyroid often accompany the over consumption of vegetable oils. 🐄
Cattle ranchers discovered the difference between saturated and unsaturated fats in the 1940s, when they fed their livestock inexpensive coconut oil (a saturated fat) in order to fatten them for market. But the cattle didn't gain weight. Instead, coconut oil made them lean, active, and hungry. Next, ranchers tested a thyroid-suppressing drug. As expected, the livestock gained weight on less food, but because the drug was strongly carcinogenic, it was discontinued.
By the late 1940s, ranchers discovered that soybeans and corn caused the same anti-thyroid affect as the thyroid suppressing drugs, allowing animals to gain more weight on less food. Since then, corn and soy have been staples of feedlot cattle.
A later experiment fed animals pure unsaturated vegetable oil, pure saturated coconut oil, and various mixtures of the two. The animals obesity increase in proportion to the ratio of unsaturated fat in their diet independent of the total amount of fat or calories they consumed. Animals that ate even small amounts of unsaturated oil were fat, and those that ate large amounts of coconut oil were thin." -CJ Puotinen
In "Unhealthy Polyunsaturated Oils" from the Well Being Journal Nov/Dec 2012
Reaching to a conclusion about which oil is best to cook with took me A LOT of researching. This is what I've narrowed down:
Ghee: A saturated fat, it is heat stable(upto 450°F). Excellent choice for cooking, deep frying, sauteeing and baking. Once again our grandparents were right about this one! Bring back the ghee in pakistani cooking you all!
Coconut oil: Another saturated fat, heat stable(upto 375°F) and has some amazing benefits. I sometimes mix ghee and coconut oil together so the coconut-y flavor isn't too over-powering.
Extra Virgin Olive Oil: Pay close attention to the words 'extra-virgin'. This means that it is not processed. The problem with processed olive oil is that it has been stripped away of all nutrients and is prone to oxidation. Make sure to buy olive oil that is packed in a dark colored bottle and do not cook with 'light' olive oil.
Extra Virgin Olive Oil is only suitable for medium heat cooking so it's best to use it as a salad dressing or very gentle cooking (350°F at most). I'm still on the fence about sunflower and safflower oils because of their high Omega 6 fatty acid composition, which is inflammatory and can cause a host of problems if used regularly.
I do not recommend: canola oil, vegetable oil, soybean oil. The reasons for which I will reserve for another post!
Oils are tricky to understand but also very important! In the coming posts I'll talk about the different kinds of fats and why fats are awesome!
It's best to use a variety of oils for different purposes. Diversify!
| L U N C H | Tuna, Pak Choi, Avocado, Edame Beans. Topped with EVOO, Pink Sea Salt and Rosemary
Rosemary 🌿 🍃good source of iron, calcium, and vitamin B-6. 🍃Rosemary is a rich source of antioxidants and anti-inflammatory compounds, which are thought to help boost the immune system and improve blood circulation. 🍃Can assist with digestion 🍃Enhancing memory and concentration - the aroma from rosemary can improve concentration, performance, snd speed. 🍃Neurological protection -
Carnosic acid, a neuroprotective agent may assist with recovery, cognitive decline and macular degeneration
Pak Choi 🍃
It is a great source of vitamins B2, B6, C, A, K, beta carotene, folic acid, iron, calcium, manganese, magnesium, thiamin, niacin, phosphorus, potassium, selenium and zinc 🍃One of the stand out health benefits is it’s ability to aid healthy digestion due to the quality of dietary fibre it provides per serving. 🍃Contains powerful antioxidants and phyto-nutrients to help destroy free radicals around the body to protect cells and reduce inflammation. 🍃It is a brilliant source of vitamin C 🍃Pak Choi provides an awesome source of vitamin K to help keep our bones healthy and maintained, whilst also allowing them to develop strongly and efficiently throughout our lifetime . 🍃It also provides a generous amount of calcium to add to bone protection and maintenance.
When we are grateful for a meal which feed our body, mind and soul, the feeling of meal preparation and eating is soul satisfying. The chemistry and awareness of our own mind and hands making that meal knowing it will nourish our body making us fulfilled.
Many of us are either not aware or not willing to invest on eating healthy and build robust health and strong reproductive organs. Most of us focus too much on calories and cheap foods. Nutrition plays an important role in building the gut, immune system and all vital organs and glands in the body. What is even more important is ensuring good digestion and assimilation of nutrients, and nice daily full evacuation of elimination process (POOP). Spent only 15 mins to prepare my breakfast and lunch. Three avocados and a small banana with organic maca root powder, coconut butter and bone broth protein. Totally gluten free. Start to take control of your life and body. I learnt so much about self respect and commitment from my mentor in the last year or so. It has changed my life tremendously. #nutrition#realfoods#avocados#powermeal#powerbreakfast#powerlunch#glutenfree#bonebroth#eatclean#guthealth#grassfed#paleo#maca#healthymeal#health#healthyeating @surthrival #saturatedfats#eatingforenergy#ketosis#ketogenic#metabolism#fatburning#fatloss @ancientnutr @gaiaherbs @ceresorganics
Blood Specimen from a High Fat Diet - Animal meat contains a high quantity of fats - saturated and unsaturated fats, trans fats, mono and polyunsaturated fats. It's important to reduce the amount of refined oils from the diet. Saturated fats cause plaque in the arteries, and when meat is cooked in high heat, it takes any saturated and polyunsaturated fats and oxidizes them, which makes them carcinogenic, and similar to consuming rancid oils. #oils#fat#saturatedfats#lipemia#atherosclerosis#butter#steak#friedfood#govegan
🌱✨🌱Yes dear...you can eat all these chips!! Mummy made a ripper batch of curry infused chippies and they are live on the blog - link through to my website🌱✨🌱
I've also included some information on those "saturated fats" when choosing fast food options, you'll see just how SIMPLE it is to downgrade your fats with delicious homestyle cooking🌱✨🌱
Nutrition and heart health. What's the deal....? This time last week I was lucky enough to be at event organised by @rooted_project listening to a panel of experts talk about nutrition and heart health. Now, a week later than planned, I am reflecting on the key points from the discussion. Here goes; ❤️heart disease should be taken seriously. It's the worlds biggest killer and kills 3 x more than women than breast cancer. Surprised? I was!
❤️ the risk of heart disease is multifaceted. It's more than just diet and physical activity. Stress, poor sleep, eating fast and on the go can all contribute
❤️saturated fat can increase the risk of heart disease but it's not that simple. It depends on the type of saturated fat and it's chemical structure
So what should we do to reduce the risk of heart disease...? ❤️eat less butter, fatty cuts of meat, cakes, pastries, biscuits and other foods containing saturated fats
❤️don't go mad with the coconut oil - it's high in saturated fat and there's not enough evidence to say we should be using lots of it #fadalert
❤️opt for polyunsaturated fats over saturated fats. Olive oil is a great choice but so is rapeseed oil and it's cheaper. Remember they're still fats though so don't guzzle them. ❤️eat plenty of fruits and vegetables, wholegrains, beans, pulses lentils, fish, eggs and lean meats, and some diary foods. Wait - where have I heard that before...?!
❤️sleep well, exercise often, aim to keep stress levels low, eat slowly, enjoy your food, make mealtimes sociable, don't feel guilty about eating. Ever. Food should be enjoyed 👍🏻 #hearthealth#heartdisease#bhf#therootedproject#fats#saturatedfats#unsaturatedfats#polyunsaturatedfats#monounsaturatedfats#cpd#nutritiontalk#paneldiscussion#reflectingonkeylearnings#justaweeklate#registerednutritionist#catherinelippenutrition#surrey
There are three main types of fat,
Saturated Fats are those found in foods such as meat, butter, lard and cream. Saturated fats have been demonised for a long time but eaten in small amounts in a well balanced diet aren't as sinister as we have been led to believe.
Trans Fats are the ones found in baked goods, snack foods, fried foods, and margarine, these fats really don't belong in our diet and have been shown to increase your risk of heart disease.
Unsaturated Fats like olive oil, avocados, nuts, and canola oil have been shown to decrease the risk of developing heart disease.
Removing Trans Fats,limiting the amount of Saturated Fat and looking to replace both of these with Unsaturated Fats is the way to ensure we are still getting adequate amounts of this macro nutrient.
👍🏻EAT FATS TO GET HEALTHY👍🏻
☑️When we think of fat, we automatically think of overweight, obese, unhealthy and fast food. Fats are an essential part of our nutrition though. It's very important to realize that and understand the difference between the types of fat.
There are two types of good fats, monounsaturated and polyunsaturated. These two should be plentiful on our plates every day as they do a number of great things for our body including: -
⬆️Increase HDL cholesterol (the good stuff)👍🏻
⬇️Decrease LDL cholesterol (the bad stuff) 👍🏻
❤️Improve heart function❤️
💡Help brain function💡
👍🏻Help absorb certain vitamins and antioxidants👍🏻
Foods that are high in unsaturated fats include avocados, salmon, olive oil, canola oil and almonds. Start fueling up with these! -
The bad fats are far too prevalent in our daily nutrition and are one of the main reasons why 1 out of every 3 people in the United States are considered obese. Saturated fats and trans fats are the two types of bad fats. Some of the harmful effects to the body include: -
⬆️Increase LDL cholesterol 👎🏻
⬇️Decrease HDL cholesterol 👎🏻
💔Increase risk of heart disease💔
⬆️Increase chance of weight gain👎🏻
➡️Contribute to insulin resistance👎🏻
Try avoiding foods with the bad fats. Saturated and trans fats are mainly found in processed foods, fast food and dairy.
زيت جوز الهند / coconut oil الاراء اختلفت كتير بالنسبة لزيت جوز الهند لانه يعتبر من اكثر الزيوت المشبعة . للتذكير الدهون المشبعة هي دهون مضرة جدا والكثرة منها بيؤدي لامراض كتير منها القلب . طيب اذا مع هادا اكيد بتشوفو كتير اطباء واخصائين تغذية بينصحو في كبديل للدهون العادية مع انو مشبع ليش ! . الدهون المشبعة انواع بتختلف حسب طول المركبات . زيت جوز الهند هو medium chain fatty acids وهاد النوع يتم امتصاصة بسرعة وبسهولة من دون اي انزيمات او عصارة وبيتم استخدامه كمصدر للطاقة بالجسم . زيت جوز الهند بدل ما يتخزن كدهون زايدك بالجسم فورا يُستعمل كطاقة وهاي لحالها بتقنع اي حدا بانو يستبدل اي زيت بزيت جوز الهند 👌🏻 طبعا فوائده كتيرة للجسم وللبشرة والشعر ايضا ✊🏻 . هل بينفع تطبخو في ؟ اكيد طبعا لانو بيستحمل درجات حرارة عالية . ملاحظة : الدراسات كتيرة ومتضاربة حول زيت جوز الهند وعموما اي شي بالمجال العلمي فدايما هتلاقو آراء متضاربة فبيرجعلكم انتو عشو مقتنعين اكتر وعشو بيرتاح جسمكم . Coconut oil is a saturated fat buttttt it is made of " medium chain fatty acids" which are quickly absorbed without any help from the bile or enzymes. Is that good for us ? Yes of course ! . Coconut oil will be used by the body directly as a source of energy instead of storing it in the fat tissues 👌🏻👌🏻 p.s : there is still a lot of different opinions about using coconut oil in our dishes , and a lot of studies discussed how it still can be dangerous because its one of the most saturated oils . Anyway its your choice of what are you more convinced of and what your body is more comfortable with . #healthylifestyle#healthyliving#oils#fat#coconutoil#nutrition#nutritionfirst#saturatedfats
Today's tiny "dessert" - Blueberries & Cream 😍 If you have been raised in an Asian society like me, you would probably run at the sight of cream. To me, it used represent everything nutritionally bad (think spraying cream down one's throat)! But normal full fat cream is actually a great substitute for other sugary desserts like ice cream or yoghurt! Blueberries are also nutrient dense and have also been found to increase insulin sensitivity and lower blood sugars.
Coconut's are refreshing and fantastic to eat, drink or simply use as an oil. It is high in saturated fats which not only increase the healthy cholesterol in your body, but also help to convert the“bad” cholesterol into good cholesterol. Coconuts also help promote heart health, and lower the risk of heart disease. Incorporate this into your diet, and you'll be feeling better every day!
So I've recently decided to introduce some keto recipes into my diet. I haven't fully committed yet but what is ironic is that in June the American Heart Association (AHA) released an article condemning coconut oil! .
They have advised against intake of saturated fats in the past as well but with some digging I've found out that things aren't that simple and AHA resources arent that clean ( flawed studies were used to come to their original conclusions). .
In this recent article they suggest you eat corn and soy oil instead which most of these crops are genetically modified and contain high levels of herbicides that are contained inside the crop and can't be washed off. Uh, yuck .
They discuss coconut oil increasing your bad cholesterol (LDL) but it also increased your good cholesterol (HDL). .
I'm skeptical on these new recommendations and AHA past recommendations surrounding saturated fats. Genetics and lifestyle also influence the effect of diet on health so consider that. I will continue to intake more healthy fats and less carbs/sugar. .
So is coconut oil healthy ? .
Taking a poll:
Do you use BUTTER or MARGARINE?
If you are you trying to EAT REAL FOOD, then you'll want to read this!
👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼 Margarine was originally manufactured to fatten turkeys. When it KILLED the turkeys, the people who had put all the money into the #research wanted their money back, so they put their heads together, and humans once again became guinea pigs.
Margarine was a white substance with no food appeal, so yellow coloring was added and it was sold to people to use in place of butter.
Do YOU know the differences between #margarine and #butter ?
• has the same amount of #calories .
• is higher in #saturatedfats at 8 grams, compared to 5 grams for margarine.
• increases the #absorption of many other #nutrients in other foods.
• has many nutritional benefits, where margarine has a few and only because they are added.
• has been around for centuries, where margarine has been around for less than 100 years.
• very high in #transfatty acids.
• triples risk of #coronaryheartdisease .
• increases total #cholesterol and #LDL (this is the bad cholesterol), and lowers #HDL cholesterol (the good cholesterol).
• increases risk of #cancers up to five times.
• can increase #heartdisease in women by 53% over eating the same amount of butter, according to a recent #Harvard Medical Study.
• lowers quality of #breastmilk .
• decreases #immune response.
• decreases #insulin response.
Perhaps the most disturbing fact...
Margarine is ONE MOLECULE away from being PLASTIC and shares 27 ingredients with PAINT.😳😵 If you open a tub of margarine and leave it open in your garage or shaded area, within a couple of days you will notice a several things:
👉🏼 no flies, not even those pesky fruit flies, will go near it...that should tell you something.
👉🏼 it does not rot or smell differently because it has NO nutritional value so nothing will grow on it. Even those teeny tiny #microorganisms will not a find a home to grow.
Why?? Because it is nearly plastic! Would you melt your #Tupperware and spread that on your toast?? These facts are enough for me to avoid margarine for life AND anything else that is #hydrogenated (this
American Heart Association crucified coconut oil and the ramifications were discussed widely in the past weeks. So what’s the deal with coconut oil?
Well, coconut oil contains 82% saturated fat. High intake of saturated fat raises your risk of cardiovascular disease. So the idea is to switch to polyunsaturated and monounsaturated oils (=liquid in room temperature) which are considered “heart healthy”. Nutrition epidemiology is not always that simple.
Replacing your fat with refined carbs or trans fats found in processed foods can increase the risk of cardiovascular disease just as well. Now, risk is also such a loose term which gets thrown around a lot, confusing people.
Nutrition epidemiology is not always that simple. 💡 The bottom line: have your coconut oil if you use it– it’s the overall diet quality not one ingredient that determines disease risk. Don’t take expert advice for the face value – question and even be suspicious before coming to conclusions. -
Today's topic...dairy. It was going to be appropriate ab exercises in the case of diastasis recti but my phone died mid vid so...cheese. 🧀🧀🧀 I'm lactose intolerant, which simply means I'm deficient in the enzyme lactase, which breaks down lactose, or milk sugar. The reason I can eat small amounts of aged cheese is because there are only trace amounts of lactose in those products...hence why aged cheese has no carbs, just fat and protein. Now, I don't eat a lot, because #saturatedfats but, a little sprinkle of aged Parm goes a long way to making food pretty amazing. And it's salty, so I just dial back the sodium for any dish I use it on. #noms#lunch#cheese#fiber#iifym