Newsletter, November 2004

Fats along with water, proteins, carbohydrates, vitamins and minerals are essential to health. Even though they only make up a small percentage of our dietary intake, fats are responsible for the successful assimilation of ninety percent of all essential nutrients needed by our bodies.

It may come as a surprise to learn that not only are fats good for us, but we actually need them in order to lose weight. Lack of fats in our diet may be one of several key causes for being overweight.

With all the controversy these days around the fight against obesity, it's a good idea to explore the role fats play in terms of our health. Obsessing to reach that "ideal" slim figure, many have been caught in a feast/famine, gain weight/lose weight endless cycle. The high rate of failure of these dietary efforts may be explained by a lack of understanding fats.

While we've all heard the cautions about "Saturated" and "Trans" fats, it would be dangerous to see all fats as harmful. Most research points to the need for a balanced approach. Getting the right fats in our diet is not only crucial to health but can actually be a way to avoid problems of excessive weight.

Up until fairly recently, the predominant view in North America was that fats were to be avoided at all cost. In Europe however, this view has always been resisted and challenged. As with many things in life, there are two sides to this good fat/bad fat story.

In simple terms the "beneficial" fats are the Unsaturated Fats (Polyunsaturated and Monounsaturated). The "problem" fats are the Saturated and Trans Fats. Unsaturated Fats are derived from plant sources and found in vegetable, nut and seed oils.

Most Saturated Fats come from animal sources (butter, lard etc.) with coconut and palm oils being the exception. The final verdict is not in on Saturated Fats. Some say they should be avoided all together. Others urge moderate use. Still others insist that in the case of coconut oil we need to give it another look as it may be a great ally to our health.

There is less ambivalence with Trans Fats. They are becoming universally recognised as a serious health threat. These are the commercial, hydrogenated oil products (created with heat and the molecular introduction of hydrogen). Also referred to as "Mono-Diglycerides", hydrogenated oils are the most difficult to avoid, as they are found in many, if not all of our manufactured food products. While Saturated Fats may not be as good for you as Unsaturated Fats, they are a better choice than Trans Fats, especially when frying foods.

As mentioned above, fats play a vital role in maintaining health but they are not all the same.

Amongst the beneficial (unsaturated) fats there is a sub category of "essential" fats (Essential Fatty Acids). The body needs these from a direct source. While the body can find ways to produce or synthesise "nonessential" fats from starch and sugars, it cannot do the same with Essential Fatty Acids. Omega 3 and Omega 6 are the two Essential Fatty Acids. When we crave fatty foods, our body may in fact be telling us that it is not getting the EFAs it needs. Addressing this deficiency may be a key to successful weight management.

I have laid out below some of the main points that will help you understand what fats are all about. If you are interested in delving more deeply into this subject, the following can be a good start to more research.

Fats are Essential to Good Health:

• The Body Needs Fats To:
  - Help regulate oxygen use.
  - Help regulate hormone levels.
  - Have an easily available, quick source of energy.
  - Metabolise, utilise and efficiently absorb vitamins.
  - Metabolise, utilise and efficiently absorb minerals.
  
  
• Fats Are Essential To:
  - Insulate the body from heat loss.
  - Help prevent the drying and flaking of skin.
  - Help with joint lubrication.
  
  
• Unsaturated Fats:
  - Have a positive effect on cholesterol levels.
  - Help decrease Low-Density Lipoprotein (problem cholesterol).
  - Help increase High-Density Lipoprotein (beneficial cholesterol).
  
  
• Essential Fatty Acids (Omega 3/Omega 6):
  - Are necessary for body growth.
  - Positively affect almost every major organ in the body.
  - Contribute to cell membrane production.
  - Assist in the development of healthy immune cells.
  - Are crucial to proper brain cell function.
  - May help to combat depression.

Cautions and Warnings:

• Light and oxygen destroys the nutritional value of oils.
  Only buy oils in sealed dark containers.
• Stale oils, as well as stale nuts and seeds are dangerous and
  carcinogenic. Taste and smell are easy ways to detect staleness.
• When frying foods, oils should not be allowed to reach
  their smoke point. This refers to the temperature at which
  an oil begins to smoke. Safflower and peanut oils are
  recommended for frying as they have high smoke points.
• Always refrigerate your non-hydrogenated oils after opening.
  
  
• Hydrogenated oils can alter metabolism by blocking the
  use of Essential Fatty Acids.
• Trans Fats (hydrogenated oils) worsen cholesterol levels.
  Not only do they raise the level of "problem" cholesterol
  but they also lower the level of "beneficial" cholesterol.
• Research is now being done into the link between Type II Diabetes
  and the use of Trans Fatty Acids (hydrogenated oils).
• To avoid hydrogenated oils, always read ingredient labels.
  
  
• The World Health Organisation cautions that for the first time
  in history, the world's obese population equals the number of
  people starving.
• McDonalds is presently being sued for not fulfilling its pledge to
  eliminate Trans Fats (hydrogenated oils) from their food.

General Notes:

• Unsaturated (beneficial) Fats:
  - Come from plant sources (vegetables, seed & nut oils etc.).
  - Are liquid at room temperature.
  - Are the best choice for health.
  
  
• Saturated Fats:
  - Come mostly from animal sources with coconut and palm oilsbeing exceptions.
  - Are solid at room temperature (butter, lard).
  - Are a better choice than Trans Fats.
  
  
• The Hydrogenation Process:
  - Produces Trans Fats.
  - Involves high heat, pressure, steam & the molecular introduction of hydrogen.
  - Produces a product with a 20 year shelf life.
     (Compared to 6 months for non-hydrogenated products).
  - Was first introduced in 1903.
  
  
• Crisco Oil and Mazola Oil came out in 1911.
• Margarine began to outsell butter in 1957.
• Trans Fats (hydrogenated oils) are found in:
  - Most commercially prepared baked goods.
  - Most margarine (Earth Balance is one exception).
  - Most snack foods.
  - Ice cream, chocolate bars, chips, popcorn etc.
  - Most commercially prepared restaurant foods.
  - French fries, batters, salad dressings etc.
  
• Mono-Diglycerides is just another name for hydrogenated oils.
  
  
• Shop for unrefined (preferably organic) cold pressed oils.
  
• When making salad dressings use a combination of several
  (non-hydrogenated) oils. This ensures a balanced intake of
  nutrients and fats. Olive, flax, hemp and canola oil is one possible
  combination. See Papa's Sauce Recipe from August's Health Tip.
  
• Several European countries are passing legislation to protect
  public health from the dangers of Trans Fats and the use of
  misleading or false labelling in regards to fats and oils.
  
  
• If losing weight is a concern you may find my Health Tip for
  August 2003 to be of help.

Web Sites:

It is beyond the scope of this newsletter to address all the complexities of fats and the role they play in our health. Here are a few links to sites that will provide more information.

• Ban Trans Fats
• Common Ground Magazine
• CTV on Trans Fats
• DietFraud.com
• Fats for Health
• Harvard School of Public Health
• Health Canada
• HealthyOntario.com
• National Institute of Nutrition

Here's a site that gives you the food industry's response to the issue of trans fats:

• Industry Response Gathered by CTV

With more and more health warnings related to Trans Fats, I hope the above material will stimulate your interest and help you look at the benefits of using high quality oils in your diet. As always your feedback on this health tip in particular or the newsletter in general is always appreciated.

A Reminder:

Do not forget that while you can read my health tips directly on my web site, I have written a book entitled Inner Care, which is a compilation of ten of my health tips revised and expanded. Inner Care sells for $15 and makes a wonderful gift for anyone interested in optimum health. Inner Care is available by contacting me directly or can be purchased by credit card using our PayPal shopping cart. Visit our Products' Web Site - Inner Guidance Page by clicking here.

"... When we fail to nourish our souls, they wither. Without soul, life ceases to have meaning. The creative process shrivels in the absence of continual dialogue with the soul. And creativity is what makes life worth living..."

Marion Woodman

"... If you're an alive body, no one can tell you how to experience the world. No one can tell you what truth is because you experience it in yourself. The body does not lie..."

Stanley Keleman

The Button Shop

Away from the hustle and bustle of Kelowna's sprawling shopping districts, there is a hidden gem to be found. Set in nature amongst trees, flowers and shrubs, The Button Shop will captivate you with its charm and playfully creative atmosphere. My husband and I first came upon this shop a few years ago while walking the beautiful Kalamoir Regional Park. Located in Lakeview Heights, on Kelowna's West Side, the park offers miles of trails that follow Okanagan Lake along its shore and up on the hillside. The shop owner, Norah Clark, was walking her dog when she cheerfully invited us to visit. We accepted and were pleasantly surprised by what we found.

We were also surprised to see how long we actually ended up spending browsing through the shop. Norah's welcoming presence encouraged us to look, touch, search, discover and enjoy this visual feast and tactile experience.

The Button Shop offers an unbelievable collection of buttons. I depend on it for many craft ideas, including using the buttons as decorations for my promotional Christmas Stockings with Massage Gift Certificates. Perfect for crafts, costumes and sewing projects, there is really no one in the area that offers such an incredible variety of buttons to choose from. In Norah's words there are "...over 1 ½ million buttons, with some dating back to the turn of the last century. The range of shapes, materials and colours challenges the imagination. Over 90% of my collection is dated between the 1920's to the 70's with some in very limited quantities..."

I hope you will have a chance to visit and experience this delightful shop in the near future. Her web site will give you an idea of what you can expect. With Christmas fast approaching, you might find it to be the perfect place to activate your imagination and to stimulate creative and unique gift ideas.

The Button Shop is in Norah Clark's home. Please give her a call before visiting. This will ensure that she will be there to welcome you. Let her know you read about The Button Shop here.

The Button Shop Contact Information:

The Button Shop
Norah Clark (Proprietor)
3070 Collens Hill Road
Lakeview Heights
Kelowna, BC

V1Z 1P5
Phone:     (250) 769-4696
Toll Free: 1-877-769-4696
Fax:          (250) 769-5305
Click for Directions

www.button-shop.com

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