Monday, May 24, 2010

The Beverage Industry Against Soda Taxes – Mom n’ Pop Shops, “Bribes”-Fooducate

The Beverage Industry Against Soda Taxes – Mom n’ Pop Shops, “Bribes”

Posted: 23 May 2010 08:49 AM PDT

It seems like soda tax propositions are popping up like mushrooms after spring showers across the country. And everywhere they do, the beverage industry is there, like a wild boar, ready to stomp them down.

Last week, Philadelphia mayor Michael Nutter wanted to raise $77 million annually from a tax on sugary soft drinks. A local bottler and multimillionaire offered a bribe donation of $10M to help promote health and recreation programs in the next 2 years. City council shot down the tax regardless.

And now the Washington DC city council is proposing a 1 cent tax per fluid ounce. CalorieLab tells of the novel approach by the American Beverage Association:

the “grassroots” tactic adopted by the beverage industry: Recruiting local businesses to be the public face of their campaign. Expect to see this become a standard play by Big Soda wherever the soda tax rears its head. Ed & Betty’s Corner Grocery gets a lot more sympathy in the average household … [rather] than Pepsico, Inc.

In all likelihood, this proposed tax will not make it. Consumer sentiment is already against paying more for anything.

On the other hand, there is no doubt that sugary drinks are a top contributor to our nation’s obesity epidemic. The beverage industry has externalized all the health related costs in order to bring consumers a “cheap” drink.

(Cheap is relative though. Tap water is much cheaper than soda. And healthier too despite the impure toxins there.)

So how to get the beverage industry to shoulder the responsibility? It’s a major challenge. We have suggested in the past the implementation of a calorie offset solution, but there could be other ways to reduce the financial incentive of manufacturing sugary drinks, and shifting efforts by industry towards other areas.

What to do at the supermarket:

Skip the beverage aisles. A family of 4 can save $500 a year by switching from soft drinks to tap water. And several pounds per person. Not to mention the number of plastic bottles not contaminating landfills.

Saturday, May 22, 2010

BPA in canned food! -Fooducate



BPA (Toxin) Found in 92% of Canned Food

Posted: 20 May 2010 04:23 AM PDT

BPA (Bisphenol-A) is dangerous, especially to pregnant women, and intake of canned food during gestation should be limited. This is the main conclusion of a recent study on the chemical compound that is used to line the inside of cans and bottles.

From USA Today:

Researchers found that BPA levels vary dramatically even between cans of the same product, according to the study, released Tuesday by the National Workgroup for Safe Markets, a coalition of 19 environmental groups. For example, one can of Del Monte French Style Green Beans had 36 micrograms of BPA per serving, while another can of the same product had 138 micrograms per serving — a level that has been linked to changes in prostate cells and increased aggression in animals.

The National Toxicology Program has said it has "some concern" that BPA alters development of the brain, behavior and the prostate gland in children, before and after birth. Read more…

BPA is a chemical compound used as a building block of  polymers and polycarbonates that are found in plastic bottles and cans. 7 billion pounds of BPA are produced annually, for use in food packaging, PVC water pipes, electronics, and more. It behaves like the hormone estrogen once it enters the body and disturbs the normal working of certain genes. Estrogen mimicking chemicals like BPA are potentially harmful even at very low doses, such as those found in plastic bottles and cans.

Congress has been asked to ban BPA, but industry lobbying efforts from the Grocery Manufacturer's Association and other groups is staving off any federal plan. Meanwhile several states and municipalities have put into law limitations on use of BPA for certain children's products.

What to do at the supermarket:

BPA does not appear as an ingredient on a food label. But at 92%, you can assume any canned food product you are holding contains it. Some canned food manufacturers, such as Eden and Muir Glen, have decided to get rid of BPA, but the majority still use it.

Thankfully, there are alternatives to canned food. If fresh fruit and veggies are in season, you can get them cheap. If not, check the freezers for bags of frozen vegetables. And some canned products, like soups, are so easy to make from scratch that you should not bother to buy out of a can. Not to mention the high sodium levels, or the industrial flavor.

Get Fooducated: RSS Subscription or Email Subscription

Follow us on twitter:

Wednesday, May 19, 2010

Avoid Common Exercise Mistakes

The most important goal when undertaking any exercise program is not to build muscle, burn fat, increase cardiovascular capacity, or anything else. Those are important, but the number-one priority is to keep from being injured. That's the only way you'll have a real chance of reaching your fitness goals. Here are four movements to avoid when exercising, along with a few exercises that are often performed incorrectly:

1. Don't use jerking motions, especially when lifting. Speed is fine when done appropriately, but you should always have fluid motion and proper form when performing any and all exercises; otherwise you could strain or even tear something.
2. Don't use body parts not required for the exercise. Have you ever seen people doing biceps curls and rounding their shoulders or arching their backs? Those are just two of the big no-no's that can lead to injury.
3. Don't lock out your knees or elbows. Never lock your joints when working out; keep them slightly bent so the weight will not be transferred to the joints.
4. Don't arch your back. Picture someone on the barbell bench press, lifting a weight that is actually too heavy for them. Chances are that eventually, they will start arching their back. Sooner than later, that back is going to give out and they won't be able to exercise for days, weeks or even longer.

Push-ups. The wrong way: You should never have a dip or arch in your back or lock your arms. The right way: Arms should be underneath you and not locked, back parallel to the floor. Engage your "core" the entire time (squeeze your glutes and draw in your belly button).

Walking lunges. The wrong way: When performing a lunge, extending the front knee past the front foot will cause injury at some point. The right way: When you are in a split stance, go straight down and do not let your front knee go past your foot.

Squats. The wrong way: Knees coming forward over your toes. The right way: Perform this exercise as if you were sitting back on a chair and putting 80 percent of your weight on your heels. Then lean slightly forward so you won't fall back.

Chest press. The wrong way: Lifting the weight using your back (high arch). The right way: Keep your back flat and relax your shoulders while lifting the weight.

And let's not forget about the right and wrong way to exercise in general. Get some expert advice prior to working out. Most gyms have personal trainers who will give you a free consultation and show you some basic machines and correct postures. Your doctor is also a good source of information, particularly if they specialize in exercise and rehab protocols.

Break Free of the Disease Diet

The SAD fact is that cultures that eat the reverse of the "Standard American Diet" - low fat, high in complex carbohydrates, fruits, vegetables and fiber, etc. - have a lower incidence of obesity, cancer and coronary artery disease. What's even more SAD is that countries whose populations can afford to eat the healthiest disease-preventing foods don't. America spends more money on weight loss than any country in the world, yet the American diet contributes to the very conditions we spend so much money to prevent.

Research conducted at the University of San Francisco Department of Medicine by Drs. Lynda Frassetto and Anthony Sebastian, and subsequently published in the prestigious Journal of Gerontology, clearly demonstrates that as we get older our bodies accumulate acid wastes. They attribute the accumulation of acid and the reduction of the alkaline state as we age to eating the Standard American Diet (SAD), and conclude that the role of age-related metabolic acidosis in the cause of adult degenerative disease warrants consideration.

So, it's obvious that we must consume more "alkaline" fruits, vegetables and plant foods to fight off disease as we age. Our SAD choices in food must change. Education and the new advances in food technologies are the keys. It's as simple as replacing the Standard American Diet, which is:

High in animal fats including dairy products
High in unhealthy fats: saturated, hydrogenated
Low in fiber
High in processed foods
Low in complex carbohydrates
Low in fruits, vegetables and other plant-based foods

with a healthier diet that focuses on alkaline fruits, vegetables and plant foods, including the following:


Talk to your doctor for more information on how you can break free of the SAD cycle of weight gain and disease and achieve your health goals.

Back Pain: Exercises to Help Healing

When it comes to back pain, your first thoughts may be to take over-the-counter pain medication and rest whenever possible. Two bad options. First, medication is only going to temporarily relieve the pain, if at all, and may be accompanied by various unpleasant side effects attributable to drugs. Second, rest may actually hurt more than help. While you're seeing your chiropractor, there are a few things you can do at home to help the healing process. Believe it or not, it's based on the simple principle of movement.

When you stop moving, everything tightens up, circulation slows down, and pain chemicals accumulate in your muscles and joints. It's like waking up after sleeping in a cold room on a lousy mattress with a draft. You need to move. Here are two simple exercises to get you started (discuss these with your doctor first):

Exercise #1: Backward Bending (extension of the lumbar spine). An exercise called the McKenzie extension is the first thing you should try if you have sciatica (pain running down your leg). If these exercises work, your pain will diminish and may centralize, which is a good thing. Centralize means your pain goes less far down your leg, and you may feel it closer to the spine. Bending backward may not feel good at first, but you should feel better immediately afterward. If you feel worse afterward or the pain goes farther down your leg, stop, as this is not the exercise for you.

How to Do It: Lie face-down on the floor, arms bent at your sides (sort of like a starting push-up posture). Straighten your arms up slowly, lifting your upper body off the floor as you do so. Your legs and feet should stay on the ground. Hold for 3-5 seconds, then slowly lower your upper body back down. Repeat 10 times, as often as once per hour

Exercise #2: Flexion Exercises (bringing the leg toward the chest). People with lower back pain can also feel better with various types of leg flexion, bringing the bent leg toward the chest, or doing contract-relax and then bringing the bent leg toward the chest. These people usually have sacroiliac joint problems. (The SI joints are located on either side of the spine in the lower back.)

How to Do It: Lie on your back with one leg bent and then other flat on the floor. Bring the bent leg up toward the chest. Wrap your arms around the leg and then try to lower it toward the floor for 3-5 seconds, resisting with your arms. Relax, and then pull the bent leg up farther toward the chest. Repeat the entire process three times.

What Do Strawberries Have to Do with ADHD Kids?-Fooducate

A new study by US and Canadian scientists is linking ADHD to pesticide. Researchers found that kids with high levels of pesticide residue in their urine were more likely to suffer from the challenging attention deficit hyperactivity disorder. Unfortunately some of childrens’ favorite fruit are the most heavily sprayed with pesticides. Strawberries top the list.

What to do at the supermarket:

For some people, the solution is dead simple – buy organic. For most of us though, this is not an option, as the price is too prohibitive.

But if we reframe the financial consideration, and instead of focusing on just the high price of 2 lbs of fresh berries, think about our overall expenditure on food vs our spending on healthcare, things may even out.

If you’re a longtime reader of this blog, you know where to find hundreds of extra dollars to feed your organic frenzy – switching from soft drinks to tap water…

Just don’t give up fruit because you’re afraid of pesticides. Your kids are much better off with the nutritional benefits of conventional fruit than without.

Tuesday, May 18, 2010

Soft drinks

Dr Pepper vs. Coke [Inside the Label]

Posted: 17 May 2010 05:00 AM PDT

With a particular flavor you either love or you hate, Dr Pepper has been around for as long as Coca Cola. Actually, one year longer – since 1885. Although it never reached the heights of Coke's success, Dr Pepper is a very popular soft drink, mostly in the US.

At 7 teaspoons of sugar per cup, though, it is nutritionally equivalent to all the other fizzy pops. Meaning – you get a 100 calorie liquid snack.

Looking at the ingredients list, Dr Pepper and Coke are almost identical.

Dr Pepper Ingredients:  Carbonated Water, High Fructose Corn Syrup, Caramel Color, Phosphoric Acid, Natural and Artificial Flavors, Sodium Benzoate (Preservative), Caffeine.

Coke: Water, High Fructose Corn Syrup, Caramel Color, Phosphoric Acid, Natural Flavors, Caffeine.

The difference between the two is the pepper, right? Actually, we'll never know.

Both Coke and Dr Pepper's flavoring are trade secrets hidden behind  "natural flavors" and "natural and artificial flavors" respectively.

Whenever a product needs to be strengthened with natural or artificial flavors, you should ask yourself why. In the case of soda pop, the answer is clear. Sugar and water alone are not enough to compel consumers. But what about all the other processed foods and drinks made with "real" fruit that still require added flavorings?

Moving on to other ingredients – Both Coke and Dr Pepper contain high fructose syrup as the sweetener, caramel color, caffeine, and phosphoric acid. Dr Pepper adds sodium benzoate to boot.

You definitely don't want your kids having too much of any of these ingredients on a daily basis, if at all.

What to do at the supermarket:

Make a habit of skipping the beverage aisle. Soft drinks should be treated as a once-in-a-while treat, not a daily must have.

Tuesday, May 11, 2010

Nutrition for Healthy Skin

Along with hair and nails, skin is the fastest growing and most superficial tissue in the body. As such, it has a high demand for nutrients in order to continuously replenish itself with rapidly developing immature skin cells from the layers below. Even a marginal deficiency of nutrients such as vitamin A, the carotenoids, vitamin D, vitamins B1 and B2, niacin, pantothenic acid, biotin, folic acid, vitamin B12, vitamin E, vitamin C or essential fatty acids can result in impaired development of skin cells, resulting in skin that is less smooth, prone to lesions, less elastic and more likely to suffer accelerated aging.

Here are some of the more common skin problems and the nutritional supplements that can help you get rid of them:

For sun- and chemical-induced free-radical damage that causes premature aging of the skin, wrinkling, cancerous conditions, other forms of skin damage, the appropriate supplement contains optimal levels of antioxidants to help protect your skin from the aging and damaging effects caused by the sun: Antioxidants vitamin C, vitamin E, beta-carotene, selenium and zinc intercept and neutralize free radicals and defend skin cells from these damaging effects. Antioxidants also protect skin from ultraviolet light damage.

For skin disorders such as dermatitis (skin inflammation problems), lack of smoothness, seborrhoea-like scaly lesions, irregular pigmentation, the appropriate supplement contains B vitamins at sufficient doses to ensure the healthy development of skin cells: B-vitamin supplementation corrects these skin problems and successfully treats a wide range of dermatitis problems. B vitamins also help to improve the smoothness and texture of the skin.

For unhealthy skin, acne and other conditions, the appropriate supplement provides adequate daily doses of zinc and selenium to enhance your skin's vitality and appearance: Zinc improves oil gland function, local skin hormone activation, wound healing, inflammation control within the skin and tissue regeneration of skin cells. Selenium plays a key role in antioxidant protection and in the prevention and management of various skin conditions.

Healthy skin is an important step toward a healthy, happy you, so what are you waiting for? Ask your doctor about how to give yourself an "inner facial" with the right nutrition.

Friday, May 7, 2010

Restaurant Sushi May Have More Mercury Than Store-Bought Fare

Restaurant Sushi May Have More Mercury Than Store-Bought Fare
Toxin concentrations higher in certain tuna species versus others, study finds

(HealthDay News) -- The tuna sushi that you order in restaurants may have higher concentrations of mercury than the sushi you buy at your local supermarket, a new study finds.

Supermarkets tend to sell sushi made from yellowfin tuna, which contains less mercury than other tuna species, researchers report.

"We found that mercury levels are linked to specific species," Jacob Lowenstein, a graduate student working with the American Museum of Natural History in New York City, said in a news release from the museum. "So far, the U.S. does not require restaurants and merchants to clarify what species they are selling or trading, but species names and clearer labeling would allow consumers to exercise greater control over the level of mercury they [consume]," he added.

For their study, the researchers combined two efforts: DNA barcoding performed at the museum to identify specific species; and a mercury content analysis from experts at Rutgers University. The report was published online April 21 in Biology Letters.

"People who eat fish frequently have a particular need to know which species may be high in contaminants," said Michael Gochfeld, professor at Robert Wood Johnson Medical School in New Jersey. "Some agencies have been afraid that any mention of contaminants will discourage people from eating any fish."

The team sampled sushi from 54 restaurants and 15 supermarkets in New York, New Jersey and Colorado, and tested them for relative mercury content. Through DNA barcoding, 100 samples were identified as either bigeye tuna, yellowfin tuna or three different bluefin tuna species.

The team reported that all species tested exceeded or approached mercury concentrations permissible by the United States, the European Union, Japan and Canada, plus those set by the World Health Organization.

Higher mercury levels were found in bigeye tuna and bluefin akami, which is a lean, dark red tuna, than in bluefin toro, a fatty tuna, and yellowfin tuna akami, the researchers said. Mercury tends to accumulate in muscle rather than fat, so mercury content is usually -- but not always -- higher in leaner fish. Yellowfin tuna, for example, is lean, but may accumulate less mercury because it is smaller and harvested earlier than other species, they said.

The seafood industry took a critical view of the report.

"This is a study that tests mercury levels in fish, but stops short of any work exploring what -- if anything -- those levels mean for health," said Gavin Gibbons, director of media relations at the National Fisheries Institute, in an institute statement issued Wednesday.

He added that research has shown that "eating fish as a whole food -- omega-3s, selenium, lean protein, traces of mercury and all -- is a boost to heart and brain health."

In addition, Gibbons said, the U.S. Food and Drug Administration's mercury limit for seafood includes a 1,000 percent safety factor, "and approaching that limit or even slightly exceeding it does not equal health risk," he said.

More information

To learn more about mercury in seafood, see the U.S. Environmental Protection Agency.

SOURCES: American Museum of Natural History, news release, April 21, 2010; statement, National Fisheries Institute, April 21, 2010

Another Reason to Quit Sugary Soft Drinks – Cholesterol

Another Reason to Quit Sugary Soft Drinks – Cholesterol

Posted: 05 May 2010 04:38 AM PDT

AS if there aren’t enough reasons to spend our calories elsewhere, a new study shows that

People who eat and drink high amounts of added sugars have lower blood levels of so-called good cholesterol and higher levels of harmful triglycerides than those with diets lower in such sweeteners

“We looked specifically at sugars that are added during the processing and preparation of foods,” said the paper’s lead author, Jean A. Welsh, a graduate researcher at Emory University in Atlanta. “Soft drinks are the most commonly consumed example and provide 30 percent of added sugar in the United States.” read more from the NY Times…

Here are a three more reasons to say no to soft drinks:

  1. A 12 oz drink per a day, over the course of a year, will add 18 pounds to your weight, compared to water consumption!
  2. Soft drinks diminish the taste of food.
  3. Tooth decay.

What to do at the supermarket:

Save time and money, not to mention improving your health – skip the beverage aisle…

Monday, May 3, 2010


Recommended Reading for Alternative Medicine and Nutraceuticals

Nourishing Traditions-Sally Fallon

Complete Book of Food Counts-Corinne Netzer

Staying Healthy with Nutrition-Elson Hass, MD

Omnivores Dilemma-Michael Pollan

Motivational Interviewing in Health Care-Rollnick, Miller & Butler

Nutrition and Physical Degeneration-Weston Price, DDS

Why Stomach Acid is Good For You- Jonathan Wright, MD

Adrenal Fatigue: The 21st Century Stress Syndrome-James Wilson, MD

Know Your Fats-Mary Enig, Ph.D

Your Body’s Many Cries for Water-F. Batmanghelidji, MD

Put Your Heart In Your Mouth-Natasha Campbell-McBride, MD

Seven Day Detox Miracle-Peter Bennett, ND & Stephan Barrie, ND

The Nutritional Cost of Drugs-Ross Pelton & James Lavalle

Pottenger’s Cats-Francis Pottenger, Jr., MD
Effect of Heat Processed Foods-Francis Pottenger Jr., MD
Healing with Whole Foods-Paul Pitchford
World’s Healthiest Foods-George Matelijan
Why Some Like it Hot: Food, Genes and Cultural Diversity-Gary Nabhan
Dr. Jensen’s Guide to Better Bowel Care- Bernard Jensen
Digestive Wellness-Elizabeth Lipsky
Dangerous Grains-James Braly, Ron Hogan & Jonathan Wright
The Second Brain-Michael Gershon, MD
Life Without Bread-Christian Allen, Ph.d & Wolfgang Lutz, MD
Sugar Blues-William Dufty
Caffeine Blues- Stephen Cherniske
Primal Body-Primal Mind-Nora Gedgaudas, CNS, NTP
Protein Power-Michael Eades, MD
Eat Fat, Lose Fat-Mary Enig, Ph.D & Sally Fallon
Fats that Heal/Fats that Kill-Udo Erasmus
Water the Ultimate Cure-Steve Myerowitz
Body Type Diet-Elliot Abravanel, MD
Our Stolen Future-Theo Colborn, Diane Dumsnoski & John Peterson Meyers
Oxytocin Factor-Moberg, Francis & Uvnas-Moberg
The Pulse Test-Authur Coca
Out of Print
Homocysteine Revolution-Kilmer McCully, MD
Crazymakers-Carol Simontacchi
The Detox Book-Bruce Fife
The Fast Track Detox-Anne Louise Gittleman, PhD, CNS

The Nutrition Solution- Harold Kristal

Fast Food Nation-Eric Schlosser

Fat Flush Plan-Ann Louise Gittlemann

Getting Things Done: The Art of Stress-Free Productivity-David Allen

Networking Magic-Rick Frishman and Jill Lublin

Endocrine Interpretation of Chapman’s Reflexes

Confessions of a Medical Heretic-Robert Medelsohn, MD

The Body Ecology Diet-Donna Gates

PDR for Nutritional Supplements

Nutritional Influences on Illness-Melvyn Werbach, MD

Asthma Improving with NAET

Pregnancy Made Easier with Chiropractic

Not a Prisoner of Gluten Anymore!

After five years from a traumatic event, Sarah became gluten sensitive and nightshade sensitive. She could not eat gluten, tomatoes, peppers, eggplants, potatoes. This is the test of many NAET treatments to restore her health.

Fats: Safer Choices for Your Frying Pan and Your Health-Part 2

Fats: Safer Choices for Your Frying Pan and Your Health-Part 2
by Caroline Barringer, NTP, CHFS, FES

So, which fats and oils should you choose for cooking?  Below is a color-coded guide to help you determine which fats and oils are safest to include in your favorites recipes.   
(Green = Safest for cooking;
Yellow = Safer for Cooking;
Red = UNSAFE for Cooking) 
(frying, baking, broiling, grilling and roasting)

•  Lard
•  Ghee
•  Beef and Lamb Tallow
•  Chicken, Duck, and Goose Fat
•  Coconut Oil – organic and virgin
•  Red Palm Oil – organic and virgin  Palm kernel oil is also acceptable)    
Tropical vegetable fats in this category should be organic and unrefined in nature. 
The animal fats should be from organically raised, grass-fed pastured animals.   
Lard: Lard is the fat from pigs (pork fat).  It is safe for cooking and frying due to its nearly equal fatty acid profile of 40% saturated and 48% monounsaturated fats.  Lard has only 12% PUFA’s (poly-unsaturated fatty acid) and will vary depending on the animal’s diet.  Lard is a healthful source of vitamin D.   
Ghee (Indian Clarified Butter): Ghee is a stable, saturated butterfat with the milk solids (casein proteins) removed.  It is safe for cooking and light frying.  If you are intolerant to butter, try ghee.  Ghee is prepared by melting and simmering unsalted butter at a medium temperature until the water content of the butter has evaporated off.  This allows the casein to separate and sink away from the butter fat.  Next, the butter fat is carefully removed leaving the milk proteins behind.  The butter fat is then allowed to cool and solidify to be packaged as ghee.  Be sure the ghee you purchase is made from organic, grass-fed butter.  There are several brands of ghee available at health markets, but if you wish to prepare your own homemade ghee, please view this helpful instructional video:
Beef and Lamb Tallow: Very safe for cooking and frying.  Tallow fats are 50-55% saturated, 40% monounsaturated and only 3% or less polyunsaturated.  McDonald’s first fried their French fries in 93% beef tallow (along with 7% cottonseed oil) before changing over to vegetable oils with added chemical flavor enhancers in 1990.     
Chicken, Duck and Goose Fat: These bird fats are quite stable.  They are highly regarded as healthful fats in Europe and beyond. Duck and goose fats are somewhat superior to chicken fat due to their higher saturated fatty acid content and are safer for sautéing and frying at higher temperatures.  Chicken fat has a higher MUFA (mono-unsaturated fatty acid) profile and a lower saturated fatty acid profile, so chicken fat is best used for low to medium heat cooking (quick stir-frying, light sautéing, and slow, low simmering).     
Coconut Oil: This healthful tropical oil is almost fully saturated (92%).  It has powerful antimicrobial and antifungal properties and contains a medium-chain fatty acid called lauric acid, which is found in abundant quantities in breast milk.  I like to combine coconut oil with ghee or lard when I don’t want to taste coconut in my recipes.  Coconut oil is safe for cooking and frying at higher temperatures.  My favorite brand of coconut oil is Nutiva.  I often use it in place of butter on toast and toasted mochi.      
Red Palm Oil: This deep orange-red tropical oil has a pungent, paprika-like flavor that is, in my opinion, best suited for roasting root vegetables.  Try roasting red and white potatoes, red, yellow, and orange bell peppers, fresh garlic and herbs in red palm oil.  Butternut squash and parsnips are also delicious when roasted in red palm oil.  It is a nice change from the usual oils used for cooking and brings color to your plate.
(quick stir-frying, light sautéing, and slow/low simmering) 
•  Olive Oil
   (Unfiltered is best; should be golden yellow/green in color and cloudy.)
•  Peanut Oil
•  Avocado Oil
•  Macadamia Nut Oil
•  Sesame Oil 
These oils should ALWAYS be extracted via expeller-pressing!  Read the label first! 
The Olive Oil (oleic acid) Myth:  Olive oil contains 75% MUFA’s.  It is relatively stable for cooking.  There has been a rumor moving its way through the holistic community for the past several years stating that trans fats are formed when olive oil is exposed to higher temperatures.  Fat expert Mary Enig does a beautiful job of explaining that this rumor is not only untrue, but completely lacking in supportive scientific evidence.  Lightly cooking with olive oil over a medium heat (less then 400 degrees) is considered safe.

Can olive oil and its MUFA molecules be damaged at high heats resulting in free radical production?  Yes, but these unstable molecules are different from trans fats, so please do not confuse the two.  Again, to form a true trans fat, the fat must be exposed to extreme pressure and temperatures, metal catalysts, chemical solvents, etc, in a closed container to actually alter the chemical structure of a fatty acid molecule from its natural “cis” formation to a “trans” formation.     
Peanut Oil: Peanut oil is relatively stable due to its MUFA content.  Use it occasionally for a quick stir-fry, but the key word here is “occasional”.  Peanut oil also has a significant PUFA content, so limited use is recommended.  
Avocado Oil: A relatively new edible oil to the market since 1999, avocado oil has been previously used for many years as a moisturizing agent in cosmetic and hygiene products.  Avocado oil is not extracted from the pit, rather it is extracted from the fatty pulp, which is high in MUFA’s.  It is similar to olive oil, so the same cooking rules apply.     
Macadamia Nut Oil: Macadamia nut oil contains nearly 80% MUFA’s.  It is very close to the fatty acid profile of olive oil, so the same cooking rules apply.  Mac oil has a distinctive, nutty flavor and is delicious in salad dressings.  Look for expeller-pressed, organic UNBLENDED versions of this oil.  Stores in the refrigerator for up to one year.      
Sesame Oil: Like peanut oil, sesame oil is relatively stable.  Sesame oil falls right between a MUFA and a PUFA (42% MUFA, 43% PUFA), but it has high levels of antioxidants for protection against oxidation, so sesame oil may be used for low-heat stir-frying or a quick sauté on a very limited basis.  Combining sesame oil with olive oil and/or other stable saturated animal fats will help protect sesame oil when cooking. 
•  Vegetable/Soybean Oil
•  Corn Oil
•  Flax Oil
•  Hemp Oil
•  Pine nut Oil
•  Pumpkin Oil (safely roasted or raw versions)
•  Safflower Oil (80% omega-6!)
•  Sunflower Oil
•  Grapeseed Oil 
These PUFA oils are comprised of nearly half omega-6 fatty acids and should NEVER be used for cooking!  If you do wish to consume these oils, do so in moderation, buy them from healthy sources and be sure that they are never refined or processed; although finding truly unprocessed versions of these oils is a difficult task!  Corn and soybean oils are best avoided due to their genetically modified status and heavy pesticide levels.     
Use omega-3 rich oils, like flax (and even smaller amounts of omega-6 oils) sparingly in salad dressings (add flax in small amounts to a base of olive oil); in small servings in a condiment such as homemade mayonnaise; stir them in small amounts into freshly prepared smoothies, lightly drizzle them over cold soups, dips, and hors d’oeuvres, or consume them right off the spoon in very limited quantities as a dietary supplement.   
Grapeseed oil: There are many conflicting opinions about the safety of cooking with grapeseed oil.  Like sesame oil, it has a higher smoke point due to its antioxidant content.  Regardless, grapeseed oil is very high in PUFA’s and should not be used for cooking. 

A note about liquid Evening Primrose, Borage, and Black Currant Oils:
  These omega-6 fatty acids, whether liquid or contained is a soft-gel supplement, are widely available in health markets.  They are nutritionally supportive to the endocrine system and are mass marketed to women especially to help balance hormones.  PLEASE DO NOT COOK WITH LIQUID BORAGE, EVENING PRIMROSE, OR BLACK CURRANT SEED OILS!  They are highly reactive and should never be heated.  If you do wish to supplement with these oils, consume them in very small amounts as you would any other omega-6 PUFA.                     
The following oils are UNSAFE to consume under any circumstances! 
CON-ola (Canola Oil): Even though Canola is classified as a monounsaturated fat, it is also naturally high in omega-3 fatty acids.  Extracted from the hybridized rapeseed, which is a genetically modified crop, canola is a HIGHLY PROCESSED oil!  The omega-3 fatty acids in canola are delicate and turn rancid quickly during processing.  Therefore, given the fact that canola oil must move through damaging extraction processes to be harvested and deodorized, it is safe to say that canola oil is unfit for consuming, much less cooking!  It is an oil of industry and DOES NOT belong in the human digestive tract!  Canola is the current oil of choice for prepared foods at Whole Foods Markets across the country.    
Cottonseed Oil: Cotton is one of the most genetically modified, pesticide-laden crops in America.  Besides the danger of ingesting these pesticides, when did cotton and its seed become a food?  Is there anyone out there eating cotton for breakfast?  I certainly hope not!  Mentioned earlier in this article, the extraction and hydrogenation processes quarantine pesticides in the oil, therefore the high pesticide levels found in cotton are reason enough to recommend it as inedible!  Cottonseed oil is hydrogenated most of the time and is one of the main ingredients in Crisco shortening along with hydrogenated soybean oil.  Avoid cottonseed oil at all costs!   
Don’t forget about the health benefits of good, old-fashioned REAL BUTTER!   
Butter is a dirty word among today’s general population, but the TRUTH is our ancestors prized butter for its life-giving nutrients!  Raw, unprocessed butter fat from grass-fed cows has a comprehensive fatty acid profile that protects it consumer from developing *imbalances such as hardening of the arteries, calcification of organs, glands and joints (arthritis), and cataracts.  Most of us receive enough calcium from our regular diets, yet our bodies lose the ability to properly utilize this calcium intake.  As a result, we appear to have a calcium deficiency in an actual state of calcium excess due to a lack of the necessary cofactors (healthy fats and fat soluble vitamins) found in foods like raw butter, to aid our bodies in using calcium and other minerals in an effective manner.  The excess calcium must be stored somewhere, so the innate intelligence of the body begins to store it in unusual places (arteries, kidneys, gallbladder, eyes, joints, etc.), resulting in the aforementioned imbalances*.   
Quality raw butter contains: Omega-3 and omega-6 fatty acids in small amounts in a healthful ratio; CLA or Conjugated Linoleic fatty aids for better weight management, muscle growth, and protection from cancer; Fat soluble vitamins A, D, E, and K to help us absorb and properly assimilate naturally occurring trace minerals (zinc, selenium, iodine, chromium, manganese, etc,) found in raw butter; Butyric fatty acids for protection against fungal infections and tumor growth; and Arachidonic fatty acids for proper inflammatory and anti-inflammatory responses to heal effectively.  Butterfat enhances brain function and increases cell membrane integrity.  With all these health benefits, raw organic butter should be a central dietary fat consumed each and every day.    
A word to the wise about fats! 
Choose your fats wisely and with GREAT CARE to ensure they have been minimally and safely processed, or better yet, not processed at all; and remember… healthy fats are not the enemy and healthy fats do not make you fat!  Consume a wide variety of fats from whole oils to whole foods containing healthy fats and carefully monitor and limit your consumption of PUFA’s.  If you want to learn more about fats and the important role they play in balanced health, visit and navigate to the “Know Your Fats” link in the menu on the left and read two eye-opening articles titled, “The Skinny on Fat” and “The Oiling of America”.  These articles are a must-read for anyone wishing to regain their health and vitality.  Much of the information stated in this article is from the brave and wonderful work of Dr. Mary Enig, PhD and Sally Fallon, coauthors of the aforementioned articles.   
Nourishing Traditions, by Sally Fallon

Know Your Fats, by Mary G. Enig, PhD – Articles: “The Skinny on Fat” and “Fats and Oils FAQ’s”, “The Great Con-ola”,    by Mary G. Enig, PhD and Sally Fallon

Nutritional Therapy Association, Inc., “Fatty Acids Module – NTT Curriculum
“The Big Fat Lie”, by Colleen Dunseth, NTP, NTA Instructor

Safety Data for Hexane:

National Academy of Sciences – Article: “Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids”

Fast Food Nation, by Eric Schlosser

Fats: Safer Choices for Your Frying Pan and Your Health-Part 1

Fats: Safer Choices for Your Frying Pan and Your Health-Part 1
by Caroline Barringer, NTP, CHFS, FES

Several weeks ago I was shopping at my local co-op where I overheard a conversation taking place between two fellow co-op members regarding which fats and oils are safest for cooking. I couldn’t help but eavesdrop to observe their comments, for I am passionate about the subject of fats and have studied them extensively over the past four years. As I listened to the two individuals exchange recipe ideas and the fats/oils each uses to prepare them, I was alarmed by the types of fats they considered safe for cooking. This co-op conversation inspired me to write this article with hope that our loyal readers will understand the importance of choosing safer fats for their frying pans – and most importantly, their health!
For the past 60 or more years, Americans have been on low-fat and/or poor quality fat diets. It’s no surprise as to why we’re suffering from such a myriad of degenerative diseases. We are, without a doubt, a society extremely deficient in healthy fatty acids! For those who have not been on low-fat diets, chances are, the fats and oils you’ve been purchasing from your local grocer are denatured, refined, unstable and quite frankly, dangerous to consume. The processing methods these fats are exposed to render them poisonous to our bodies, prematurely robbing us of our health and vitality!
The low-fat/no-fat approach was first promoted in the 1950’s by nutrition researcher Nathan Pritikin. Initially, Pritikin advocated a no-fat diet, high in un-refined carbohydrates, but long-term research revealed to him that a no-fat diet led to many physiological imbalances including fatigue, mood disorders (especially depression), nutrient deficiencies (especially minerals), weight issues and more. Realizing that fatty acids were necessary for balanced health, Pritikin began promoting that a low-fat diet, including modest amounts of vegetable fats (from nuts and seeds), was actually more healthful than the no-fat diet approach. Hence, the low-fat diet was born and this dangerously flawed theory is still a core dietary recommendation among dieticians, clinical nutritionists, and doctors to date.
First, let us examine how healthy fats/oils of ALL KINDS BENEFIT our well-being:
  • Fats satisfy our appetites.
  • Fats aid in healthy hormone production in the body.
  • Fats greatly enhance mineral absorption in the diet.
  • Fats provide a long-burning source of energy – especially for the heart!
  • Fats build healthy bile; a substance made by the liver, stored and released by the gallbladder to aid in optimal fat digestion and emulsification.
  • Fats help to nourish every cell in our bodies by providing building blocks to maintain healthy cell membranes. (Nutrients in; Wastes out!)
  • Fats aid in the formation of anti -inflammatory substances in the body (prostaglandins)
  • Fats allow us to heal quickly and effectively (boosts healinginflammatory processes)
Next, let us look at how fats are classified:
  • Saturated Fatty Acids (SFA’s) – highly stable in nature; do not turn rancid easily - even at higher temperatures. Saturated fat molecules are straight and stack together tightly to form a solid or semi-solid fat at room temperature.
  • Monounsaturated Fatty Acids (MUFA’s) – relatively stable; do not turn rancid easily. Liquid at room temperature, but semi-solid upon refrigeration. Monounsaturated fat molecules are shaped differently than saturated fat molecules. They have a slight bend, which allows them to stack closely, yet not as tightly as SFA’s. This is why MUFA’s are liquid at room temperature.
  • Polyunsaturated Fatty Acids (PUFA’s) – unstable at even room temperature; easily damaged by heat, light, moisture and oxygen exposure; refrigeration required; turn rancid quickly and easily. Polyunsaturated fat molecules have two bends, which will not allow them to stack together well at all. Omega-3 and Omega-6 fatty acids fall in this category.
Keep in mind that all fats are a combination of fatty acids. Their classification is determined by the highest percentage of saturated, monounsaturated, or polyunsaturated fatty acids. For example, hemp oil has a fatty acid profile of 1g of saturated fat, 11g of polyunsaturated fat, and 2g of monounsaturated fat. It is classified as a PUFA because the polyunsaturated type of fatty acid is most abundant in hemp oil.
The MOST stable and healthful fats for cooking and occasional frying at higher temperatures/smoke points are certain animal fats and tropical oils, which belong to the saturated fat family. Saturated fats have been unfairly attacked since the medical and scientific so-called "experts" falsely linked the dietary intake of saturated fat and cholesterol to the increased incidence of heart disease. The study supporting this saturated fat scare, known as the "Lipid Hypothesis", was proposed in the 1950’s by American Physiologist, Dr. Ancel Keys. The fats used in this study were hydrogenated, processed fats, known to be extremely irritating to the body, particularly the vascular system. Cholesterol acts as a healing agent to repair and protect the arteries and veins. Therefore, the more irritation, the more cholesterol will mobilize to save the day! Research now shows us that dietary cholesterol intake
has VERY LITTLE to do with over all cholesterol levels, so this part of the theory was off target as well. Today, the Lipid Hypothesis continues to be promoted by most medical professionals and pharmaceutical companies, as well as the modern food processing giants, who profit from such flawed research. Saturated fatty acids from healthy sources nourish the vascular system, enhance immune function, protect the liver from certain toxins (including alcohol), aid in calcium absorption, and increase cellular membrane integrity. Keep in mind that heart disease was considered a rare condition before the 1920’s, but spiked dramatically from 1910 to 1970 as Americans began consuming less saturated animal fats and increasing amounts of vegetable fats in the form of margarine, shortening and adulterated, refined oils of all types. Our not-so-distant ancestors consumed healthy sources of saturated fats each and every day with no adverse health effects whatsoever!
The LEAST stable fats for cooking are from vegetable, nut, and seed sources. High in omega-6 and/or omega-3 fatty acids, these particular types of fat molecules are extremely delicate and reactive. They become damaged and rancid easily when exposed to mild to moderate temperatures, light, moisture or oxygen. They must remain refrigerated at all times, should NEVER be used for cooking, and should only be consumed in moderate amounts. I personally do not keep my omega-3/omega-6 oils any longer than six months – even when refrigerated in opaque, tightly sealed bottles. I also keep fatty acid supplements in the refrigerator at all times because they can turn rancid, too!
An important note about omega-3 and omega-6 fatty acids:
Omega 3s or Alpha-Linolenic Fatty Acids are essential to our health. The term essential applies because the human body cannot manufacture these types of fatty acids on its own. We must obtain them through diet. But please do not translate the essential status of omega-3 fatty acids as meaning that you need an abundance of them in your diet to be healthy. The opposite is true. A little goes a long way, so a modest amount (no more than 1 teaspoon per day) is sufficient. This principle also applies to omega-6 fatty acids (Linoleic Fatty Acids). They are classified as essential, but we do not need to consume much omega-6s. Only small amounts are needed. The Standard American Diet (SAD) contains too many omega-6s and too little omega-3s, resulting in a grossly distorted omega fat ratio of nearly 19:1. The ideal ratio of omega-6 to omega-3 fats is 1:1. An easy way to incorporate the proper amount of omega-3 and omega-6 fatty acids into your diet is to add them in small amounts to other healthy oils. For example, prepare a balanced fatty acid salad dressing using 4 to 6 tablespoons olive oil with no more than 1 teaspoon each of omega-6 (pumpkin or hemp oil) and omega-3 (flax oil) fatty acids, sea salt and organic, raw apple cider vinegar.
The easiest way to stay within the optimal 1:1 ratio of omega-6’s to omega-3’s is to avoid ALL processed foods, which are highest in rancid, denatured omega-3 and omega-6 PUFA’s. Prepare your foods at home as often as possible from fresh, local, and organic ingredients where YOU have control over the fats you cook with, or seek out a co-op or community kitchen preparing traditional foods with the correct fats if you have a busy schedule and cannot cook often. If you decide to dine out, take your oils (and sea salt, too) along with you! My local Thai restaurant is happy to cook my dinner with the virgin, organic coconut oil I bring in when dining there. In fact, now they keep my jar of coconut oil in a special place, so it is already there when I decide to dine at their establishment! Instead of BYOB (Bring Your Own Bottle) applying to alcohol alone, perhaps we can all start a healthy fatty acid revolution where BYOB will also mean "bring your own bottle OF OIL"!
Now, let’s review how fats and oils are processed and why we should avoid these toxic "frankenfats":
Before you add that bottle of commercially produced corn oil, vegetable oil, or tub of margarine or shortening to your shopping cart, first be sure you know how your oils of choice have been processed, so you may make an educated decision about the safest fats to consume to improve or maintain good health.
The ugly truth about commercially prepared oils: It’s not the oil! It’s the processing!
The first step of fatty acid processing is the EXTRACTION phase. Oils, naturally occurring in nuts and seeds, first need to be released for collection. To aid in the release of these oils, modern processing methods crush the nuts and seeds then expose them to heat in excess of 230 degrees! Next, the crushed nuts and seeds are pressed under great amounts of pressure to "squeeze out" the oils. The pounds of pressure used to force the oils generate additional heat, further damaging the fatty acid molecules. Next, a dangerous chemical solvent called hexane (a so-called "food grade solvent) is added to the crushed nuts and seeds to draw out the last bit of oil. Hexane is a derivative of petroleum that may cause impaired infertility and central nervous system depression, among other serious health dangers. Edible oil processors then boil off the hexane solvent for the most part, but traces of it remain – nearly 100 parts per million – in the oil! If the nuts and seeds being processed are not from organic sources, solvents like hexane act as a magnet – capturing the pesticides sprayed on them before harvesting. These pesticide concentrations show up in the end product, which is now a rancid, refined oil!
Another popular method used to process oils is HYDROGENATION. Examples of hydrogenated PUFA’s are margarine and shortening. This process transforms PUFA’s, which are naturally liquid at room temperature, into solid at room temperature fats so they are stable for long periods of time. This is a big plus for the processed food industry because PUFA’s are cheap oils to extract in the first place. Extending their shelf-life through the hydrogenation process makes them even more economical. It’s the health of the public that pays the price! The hydrogenation process usually begins with extracted, already rancid PUFA oils from the EXTRACTION phase. [Please be aware that MUFA’s may also be processed, as well as certain saturated fats - mainly tropical oils. Do not consume processed/refined MUFA’s or tropical oils! They are as damaging to the body as any other refined/hydrogenated PUFA oil!] Next, tiny particles of metal in the form of nickel oxide are added to the oil, so that when it is exposed to hydrogen gas in a high-heat, high-pressure reactor, the fat molecules will be forced to chemically change their structure from a natural PUFA structure (two bends in the molecule) to that of a saturated fatty acid structure (a straight molecule). These altered molecules are called TRANS FATS. At this point, the oil has become thin and watery, as well as foul smelling – a byproduct of rancidity. To return the oil to a thicker, more viscous state, processors add in multiple fillers and thickeners. The odors are then removed through a steam-cleaning process, which subjects the oil to more heat, causing further molecular damage. Next, the oil is bleached to remove its dull gray color. This odorless, colorless white substance is now packaged as vegetable shortening. To produce margarine, artificial colors and flavors are added to make it resemble real butter. The end product is now a cheap PUFA oil acting as a stable saturated fat. Nature did not intend for PUFA molecules to be arranged this way and the human body cannot recognize these kinds of fats as food! When we consume extracted and hydrogenated fats, we lose the ability to utilize healthy fats properly. Healthy fatty acids are displaced by the "franken-fatty acids" cascading the body into serious health problems such as cancer, diabetes, birth defects, sexual dysfunction, heart disease, and poor bone health, to name a few. A word of advice from fat experts Dr. Mary Enig and Sally Fallon, "Your best defense is to avoid partially hydrogenated fats like the plague!" I agree wholeheartedly!
Myth: Consuming a moderate amount of TRANS-FATS is considered safe.
Deceptive labeling practices are rampant among the processed food industry. Products containing extracted and hydrogenated fats are legally allowed to claim a "no trans fats" status, when in fact trans fats are indeed present in these products. How is this possible? Trans fatty acids are clearly a by-product of processing, but the FDA allows the food manufacturer to claim "zero trans-fats" on the label if the trans-fats content is under a certain "acceptable" amount per serving. FACT: NO AMOUNT of trans fatty acids is safe to consume! In the exact words of the National Academy of Sciences, "Trans fatty acids are not essential and provide no known benefit to human health!" We must avoid these unhealthy fatty acids at all costs if we wish to be truly healthy.
How to tell if an oil is chemically processed: SIMPLY READ THE LABEL!!
AVOID all fats, oils and the products that contain them if the following processing terms are listed ANYWHERE on ANY food label:
  • Refined
  • Hydrogenated
  • Partially-Hydrogenated
  • Cold-PROCESSED (do not confuse this trick phrase with Cold-PRESSED)
INSTEAD, look for these safer processing terms on your fat/oil labels:
  • Organic
  • First-cold pressed or Cold-Pressed
  • Expeller-Pressed
  • Unrefined
  • Extra Virgin
Note: These "safer" processing techniques help to retain the antioxidant profile found in fats through low-temperature, low-light and low-oxygen extraction methods. Naturally occurring antioxidants protect fats from oxidizing (turning rancid) during extraction.
What exactly happens to PUFA’s when they are improperly processed?
When PUFA’s are exposed to the stressors of processing they become rancid or oxidized, forming free radicals. These chaotic, skewed fatty acid molecules, now in the form of free radicals, wreak havoc on the body attacking and damaging DNA and RNA, cell membranes, vascular walls, and red blood cells, all of which cascade into deeper physiological damage such as tumor formation, accelerated aging, arterial plaque accumulation, autoimmune imbalances, and more! Consuming PUFA’s in moderate amounts unprocessed or minimally processed through safer methods - is healthful, so please do not avoid PUFA’s altogether. Rotating them into the diet in small amounts along with a balance of healthy sources of mostly monounsaturated and saturated fats will provide you with a BALANCED, FULL-SPECTRUM FATTY ACID PROFILE that will undoubtedly serve your health in more ways that you can imagine!
Nourishing Traditions, by Sally Fallon
Know Your Fats, by Mary G. Enig, PhD – Articles:"The Skinny on Fat" and "Fats and Oils FAQ’s", "The Great Con-ola", by Mary G. Enig, PhD and Sally Fallon
Nutritional Therapy Association, Inc., "Fatty Acids Module – NTT Curriculum
"The Big Fat Lie", by Colleen Dunseth, NTP, NTA Instructor
Safety Data for Hexane: www.
National Academy of Sciences – Article: "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids"
Fast Food Nation, by Eric Schlosser