Essential fats

If you have been doggedly avoiding fat in an attempt to lose weight — this approach is WRONG. You need fats in your diet. Your brain consists mostly of fat, and your intelligence, heartbeat and muscular movements all depend on it. The only way in which your body can send electrical messages through living tissue is via your nerve cells and their connectors, which again are made of fat.

The fact is that some fats (known as lipids) are essential. They act as the second energy reserve behind glycogen, providing most of their energy at around 70 per cent of maximum heart rate. Endurance athletes utilize fat as an energy source more than other sports people and this is why they tend to be lean.

Fats are not just for energy, though. Their many other functions include insulating important organs, carrying fat-soluble vitamins and regulating hormone levels. If you're a female athlete and you experience a loss of your periods, this may be due to extremely low body fat, for this plays a vital role in the activation of the female hormone oestrogen.

Fats also contribute to health in many other ways — provided they are of the right kind. In an attempt to warn people about the risk of consuming toomuch fat, certain groups have created the impression that all fats are bad, but this simply is not true.

Are you eating the wrong fats?

Many people in the Western world are getting 45 per cent of their calorific intake from fats, but these are junk fats that the body cannot use, so these people are just as fat-deficient as those on extremely low-fat regimes.

THERE ARE TWO MAIN TYPES OF NATURAL FATS:

1. Saturated fats come primarily from animal sources such as meat and dairy products, and from coconut and palm-kernel oil; they are solid at room temperature. They provide the body with a stored form of energy in fat cells.

2. Unsaturated fats are found in vegetables, nuts, grains and seeds, and in fish and game; they are liquid at room temperature. They contain two fatty acids that are essential to life and, more importantly, that the body cannot produce itself. These are linoleic acid (omega-6) and linolenic acid (omega-3) From these two 'essential fatty acids' your body can make all the other fatty acids it needs.

Is it just a case of cutting out saturated fat?

Saturated fat gets a bad press, and a diet too heavy in it has been closely linked to cardiovascular disease. However, there is another fat with an equal capacity to harm: hydrogenated fat.

Hydrogenated fat is solid or semi-solid at room temperature (the best example being margarine). It is created when a liquid oil (such as corn oil) has hydrogen added to it, changing its chemical structure. This in turn can interfere with the metabolism of some essential fatty acids. Research has shown that the trans fats in hydrogenated fats can increase LDL (poor) cholesterol,decrease HDL (good) cholesterol and thus raise the risk of coronary heart disease. Hydrogenated fat is found in almost all processed foods, plus frozen convenience foods and deep-fried fast food. This is another good reason to say goodbye to junk food and hello to fresh produce.

If you usually ingest high amounts of processed fats and use commercially altered oils for cooking, then you are certainly not getting the balance of fats that your body needs.

Why don't food manufacturers use healthier oils?

Even though the food industry uses vegetable oils that contain a reasonable amount of omega-6 fatty acids, they avoid omega-3s because these are more susceptible to oxidization — in other words, they go rancid quickly and don't have a long shelf life.

Ironic, isn't it? Food manufacturers quite happily promote food under the guise of lowering cholesterol and reducing heart disease, but they are ignoring one of the fats essential to health. So unless you are eating high amounts of fish, fish oils, leafy vegetables, nuts, unrefined olive oil, tofu or flaxseed oil, your ratio of omega-6 to omega-3 fats is probably screwed up, and this in turn will be screwing up your health.

The current Western diet is much higher in omega-6 fatty acids than omega-3's. Remember those healthy Palaeolithic people we were discussing earlier? They were eating equal amounts of both.

How is this relevant to body weight?

If you are eating a diet with a good balance of omega-6 and omega-3 fatty acids, this will affect your body in beneficial fat-burning ways:

• Your metabolic rate will be increased, as will the metabolism of fats, so more stored fat will be burned for energy
• Your cells' sensitivity to insulin will be increased, so that it regulates blood- sugar levels more effectively
• The ratio of insulin to glucagons will improve, which will unlock the fat- storage banks and again allow fat to be burned as energy
• Natural appetite suppressants will kick in.

So if you want to improve your chances of losing weight, you need to up your intake of omega-3 and other healthy fats.

Essential fats Q&A

Q. How often should I eat oily fish per week if I want to consume enough omega-3 fatty acids?

A. You should aim to eat oily fish a minimum of 2-3 times per week, or ensure you use flaxseed oil regularly on salads to raise your levels. Try to eat fish from as safe a source as possible as many coldwater fish are contaminated with heavy metals and pesticides.

Q. How can I avoid hydrogenated fat?

A. Cut out processed food and only use cold-pressed un-refined oils such as olive oil, or coconut oil for cooking. Don't eat fast food that has been deep-fried and avoid butter type spreads. If you did this, then you should be able to avoid consuming dangerous trans fatty acids.

The essential fat

Since the early eighties obesity has taken on pandemic proportions. Strange how this coincides with the massive increase in the marketing of fast foods, margarine, refined cooking oil and quick-fix diets....

The first thing the quick-fix diet gurus will tell you when you consult them is to limit your fat intake as much as you can. This means you would have to seriously restrict the intake of dairy products, meat, oily fish, avocados, nuts, seeds and olives. Next they will tell you to replace the butter in your diet with margarine and to use refined salad oils, and oh yes, to also eat only fat-reduced products - those foods with labels shouting 'liter, 'lean!', low-fat!' and 'fat-free!'.

The explanation for this advice will be that if you starve your body of dietary fat, it will start using your body fat as energy and that's how you will lose weight.

In theory this sounds plausible enough, but should you take their advice, things will turn out very differently, I'm afraid. Yes, from then on you will be consuming far too little of the essential fatty acids that actively promote leanness, and at the same time you will be taking in (albeit in small quantities) fat and oils that are known as 'free' fats. Free fats have been through a process of hydrogenation, heating and refining that changes their molecular structure to such an extent that they could become more harmful than any other fat. Studies indicate that free fats could lead to obesity and disease. In addition, you will be depriving your body of sufficient nutrients - especially energy-giving foods - with the result that your body will immediately start drawing emergency supplies from your lean muscle cells. Remember them? They are your 'red meat' cells, alive and well, filled with energy and health-sustaining nutrients; elements your body constantly requires. So losing them throws you right back into that cycle of increased weight problems because losing the good cells means reducing your metabolic activity. Permanently.

The bottom line is therefore that these low-kilojoule slimming diets promote obesity because:

• the restriction of fat causes insufficient intake of essential fatty acids - those fats that are needed to achieve leanness in a number of ways, and
• the restriction of nutrients causes a permanent lowering of the metabolic rate as a result of used-up lean muscle cells,

So what is the truth about fat in thediet:

There are many myths regarding fat in the diet, fat in food, fat added to food and so on. The chapter titled Facing the fats provides perspective and better insight into this matter. Right now we are tackling one myth about fat in the diet: avoiding essential fatty acids if you want to lose fat, is a fruitless exercise. Avoiding those fatty acids is in fact one of the reasons for the yo-yo syndrome of losing and gaining weight!

The truth simply comes in the shape of conjugated linoleic acid, an essential fatty acid. The reason is that, without sufficient conjugated linoleic acid (CLA), your body will be totally devoid of the one essential nutritional element necessary to facilitate the loss of body fat,

No other nutrients than the range of essential fatty acids are scientifically named 'essential'. These fatty acids are found in a wide range of animal and plant foods, but as mentioned before, most of us struggling with weight problems have come to believe that avoiding them in our diets will help us lose weight because they have been labelled by the diet industry as 'too fatty'. But the horrifying truth is that we are getting fatter and fatter despite the fact that we are consuming less and less fat!

So how can I be assured of taking in a sufficient supply of essential fatty acids but at the same time avoid the Wrong ^-Id!? This is where I call in the help of a product called Tonalin CLA 80. It is a dietary supplement of conjugated linoleic acid, one of the most important essential fatty acids. Without sufficient conjugated linoleic acid (CLA) your body will be totally devoid of the one nutritional element required to facilitate the loss of body fat. Its as simple and important as that.

Top tips for healthy eating

The best and most balanced diet is one that suits you and your life, and includes important health and nutritional factors. There are no quick fixes or shortcuts to good health. It is a lifestyle choice, not a programme for a designated number of days or weeks. And it is about attitude: you must want to have good nutrition. You must want to eat healthily.

Taking care of your body is not about feeling guilty or disappointed when goals are not reached. Instead, commit to eating right, for most of the time, for all of your life. Being able to eat healthfully is one of life's gifts, which is sadly not available to everyone worldwide. We need to take better care of the privilege.

1. Use the word 'diet' sparingly!

The word 'diet' should not refer to weight loss but to eating for good health. Most people associate weight-loss diets with missing out or deprivation. These diets can and do work for many people, but more often than not they are counterproductive. Often, once you have finished your diet or reached your goal weight, you gradually put weight back on. A good health diet is a lifestyle choice. Healthy eating promotes energy, vitality and vibrancy.

2. Do not focus on losing weight or clothing size

Rather than focus on getting rid of something, why not try focusing on gaining something? Perhaps a good thing to say would be, 'I aim to feel healthy and fit within the next three months: or 'I will be able to complete that 10 km fun run in September: You can still adopt healthy eating habits regardless of your size or weight. Optimum, holistic wellness is a better focus.

3. Eat foods close to their natural form

Eat plenty of fresh fruits, vegetables and whole-grain foods. The more a food is refined and processed the more essential vitamins, minerals and nutrients are lost. Many of these foods only fulfil hunger needs and do not take into account nutritional needs. Take a typical fast food like hot fries, for example. The main ingredient is potato, but unfortunately you will often find a multitude of additives and hydrogenated oils, not to mention acrylamides (cancer-causing chemicals from high heat, i.e. frying) and salt in this quick snack. You would obtain much more nutrition from the potato without all the processing.

A meal comprised of fish and green vegetables will help enhance a good night's sleep. These foods are rich in magnesium and calcium, both necessary to help the body relax and brain chemistry balance

4. Drink plenty of good clean water

It is often recommended to drink at least eight glasses of water every day. This can be a huge challenge in itself and may not necessarily be right for everyone. We have found the best way to get adequate water into our bodies is to aim to have at least four glasses per day. Or fill a 1-litre water bottle at the beginning of the day and aim to get through it before you get to bed. Increase your fruit and vegetable intake as these contain a higher water content than most processed foods. Look at the humble baked potato above and you will see that it contains a whopping 71 per cent water, as opposed to the hot fries with only 38 per cent. Processed foods not only contain less water but usually have higher sodium levels which, in excess, can cause dehydration and hypertension.

5. Meet your taste buds again!

As you reduce your intake of processed and refined foods, you may think that some foods taste rather bland. This is because you can be addicted to food additives and flavourings like sugar and salt. Trying new, more healthy recipes and introducing new flavours using natural herbs and spices will help you when you try to avoid processed foods. There are many excellent healthy cookbooks on the market or at the library. See the reference section for our recommendations.

6. Eat healthful snacks

Rather than reaching for the typical convenient snack foods, have a handful of almonds and raisins instead. Nuts have an excellent balance of fats, are packed with essential fatty acids, protein, antioxidants, phytonutrients, fibre and energy. A quick digestable snack like a fruit smoothie filled with fruits, milk, water and whey powder or tofu is also an excellent quick source of the essential nutrients your body needs (see page 95). Make a shake in the morning and pour it into a thermos so it stays fresh throughout the day.

7. Listen to your individual needs

We are overwhelmed with diets and books on how to be more healthy. What works for you may not work for someone else. Get in tune with your own needs before you take advice from someone else. When you find something that is working and enjoyable, then stick to your guns regardless of what others may be suggesting.

8. Enjoy the right fat

Fat is an essential nutrient required by the body. The problem arises when people eat too many hydrogenated or trans fats. The best fats to include in your eating are derived from nuts, seeds, avocados and fish. The Omega 3,6 and 9 fats all contain essential fatty acids and can be included in salad and vegetable dressings, smoothies and spreads. When it comes to eating fat for optimum health, the important thing to remember is the type of fat and how much you consume.

9. Plan, plan, plan

One of the biggest reasons for not eating properly is a lack of planning. When you are running late or working long hours, the last thing you want to do is prepare a good meal. It sounds so simple, but if you make something the night before, it will encourage you to eat a good meal at home rather than dine on drive-through. Planning your meals for the week will also keep your food bill at the supermarket down and take the stress out of preparing food. Taking more time in the morning to make your lunch and snacks of wholefoods will also assist in getting good healthy food into your body.

10. Take a natural antioxidant

It is often said that we are overfed and undernourished. Modern diets tend to be loaded with all sorts of processed and refined foods. We are eating more simple carbohydrates, sugar, salt and trans fats that can increase the free radical damage within the body, contribute to weight gain and lessen our immunity. In order to counteract these processes it would be healthful to include a high-quality natural antioxidant daily.

11. Graze, don't gorge!

Skipping meals or not eating for a whole day because you are too busy can be detrimental to your health. When you eat, the body's metabolism rises as the process of digestion begins. Eating four to five small healthy meals a day may suit you more than the typical two or three. It helps keep sugar levels more even and reduces the craving for unhealthy foods. It may also help some with weight loss, if that is your goal. This does not mean eating chips or lollies between meals! Fruit, nuts, seeds, wholemeal bread and cheese are a better alternative. However, if two or three meals a day suits you, then stick to that. In the end, it is not about the number of meals you consume, but about the quality.

12. Educate yourself

Education is power. If you know how to read food labels (see page 120) and understand your body's basic nutritional needs, you will be better able to tell the difference between good information and marketing hype, which is all too often presented to us in the multibillion- dollar food industry.

13. Fad diets

We often get asked our opinions on the many and varied diets available today. The list is endless - from low-carbohydrate or no-carbohydrate to high-protein diets, raw-food diets, liver-cleansing diets and blood-group diets. There always seems to be a new one popping up. Often they contain some good tips and we have kept some great recipes from different diets that we adapt to suit our tastes. But remember, they often don't work for everyone.

Over the years we have both tried many different diet styles, and we agree that it is all about balance and finding what suits you and your lifestyle - and hopefully with the information in this book you will be that one step closer.

If you could plant only one tree in your garden, it should be an apple tree, says famous French herbalist Maurice Messegue. An apple contains pectin and Vitamin C, both of which help keep cholesterol levels stable. Pectin also helps protect us from pollution by binding toxic metals like lead or mercury in the body and transporting them safely out.

Apples are a great antidote to rich, greasy or fatty food. They are great detoxifiers, and those suffering with arthritis or rheumatism should eat raw apples regularly. They also help with diarrhoea and are a great pick-me-up after overindulging or a bout of the flu. Grated raw apple is said to help with recovery from illness, especially digestive problems or infections, as it is soothing and antiseptic. In fact, there are few health problems that cannot be helped or improved by eating an apple a day, including the peel, well washed and thoroughly chewed. This is precisely the reason why we decided to name our book Like an Apple a Day!

A lot of diets are designed for a finite period of time, to either achieve weight loss, cleansing or better health, and some can be very effective. However, the body is such an intricately balanced mechanism that it is unhealthy to eliminate or radically remove any essential nutrient from your diet for a long period of time, so do not deprive yourself. The best approach is to turn to nature and get back to basics. Reduce the amount of refined and processed foods you eat and turn to health-giving wholefoods. This will naturally bring about the balance and vitality you desire. Remember, to achieve optimum health you need to take the holistic approach and look at all areas of your life, because each impacts on the others.

14. Good food, good mood, good energy

Have you ever woken up feeling sluggish, bad-tempered or in need of more sleep? Or hit the afternoon with a huge slump, wondering how you will make it through the rest of the day? Constant fatigue, mood swings and a lack of energy can be brought on by many different factors, but often they are the result of poor food choices. Foods that are highly processed, loaded with sugar, salt or caffeine can alter the way we feel. Even though they may offer a quick surge of energy, they offer little nutritional benefit and can stress the adrenals and digestive system. This can leave us feeling tired or moody. The answer is simple: look at what you are eating to begin with. Opt for foods that give you sustained energy.

15. A moment to say grace

We are often reminded how fortunate we are to have so many different foods available to choose from. It's really true — we are blessed. We believe taking a few moments to say grace — a 'thank you' for the food you are about to eat and a chance to acknowledge the person who has cooked the meal (regardless of how simple it is) — is a powerful gesture. Our children lead the grace now and it makes a huge difference when we all sit down and hold hands around the table with the meal before us. Apart from expressing respect, it can also decrease the chances of indigestion by slowing everyone down before they get stuck into their food! Even if you are on your own, it is a chance to take a deep breath and relax before you begin eating. Here is a lovely simple acknowledgement you could say prior to each meal.

Earth who gives to us this food Sun who makes it ripe and good Dear Earth dear Sun by you we live Our loving thanks to you we give. Blessings on this food.

Essential Fatty Acids

Another benefit you receive from eating fats is that they supply your body with essential fatty acids. They are known as the omegas: Omega 9 (oleic acid), Omega 6 (linoleic acid, or gamma-linolenic acid) and Omega 3 (alpha linolenic acid). These little beauties play an essential role in your health: they protect your immunity, have an anti-inflammatory effect and play a vital part in all your cell structure.

(You are what you eat, even if you are a cow! Studies show that grain-fed beef, such as American or European beef, has an imbalance in omega oils, unlike pasture- (grass-) fed beef, which we mostly have in New Zealand, and which contains a more natural ratio of omegas.)

In researching the omegas we were faced with endless data on the importance of the balance between these three fats. It seems that the modern diet supplies us with an overwhelming amount of Omega 6 oils, whereas the Omega 9 and Omega 3 oils are much lower down the scale. Omega 3 oils go rancid quickly, which is why industry avoids or modifies them — hence the lack of them in all processed foods. And like anything in nature, when you isolate a nutrient that is meant to work in harmony with others, you run the risk of increasing your susceptibility to ill health and disease. A healthy balance is what you should try to achieve.

You can get Omega 3 from such foods as fish (particularly oily fish like salmon, tuna, and sardines) and flaxseed oil. Omega 6 is found in vegetable oils, such as sunflower, safflower, corn, soybean and cottonseed oil, so we tend to get a fair amount of it in our normal diet. You can get Omega 9 out of olive and avocado oils.

Extra-virgin olive oil, which has been used for centuries, contains an excellent balance of all the omegas. Extra-virgin olive oil and all cold-pressed oils offer the best nutritional value when used raw and unheated. Use them as dressings over salads and vegetables, and dip your breads into the oil instead of using butter. If baking (cakes or biscuits) we prefer a cold-pressed unrefined oil with mild flavour like almond oil, or unsalted butter instead of margarine.

All cold-pressed oils start to oxidise (go off) from the moment they are pressed. This is the result of many factors, and is accelerated by exposure to air and light. It is better not to buy oil stored in plastic, as some plastics have the potential to be absorbed into the oil or leach chemicals. Glass is a better way to store your oil: ideally buy opaque or dark bottles, which block out the light. The ultimate way to buy your oil is in a tin, and many specialty stores sell cold-pressed oils this way.

High temperatures damage the essential fatty acids and destroy many valuable nutrients in your oil. The best ways to cook are therefore the ones using water, such as steaming, baking in a dish of water or blanching, because water cannot get any hotter than the boiling point of 100 degrees C. Frying, on the other hand, can induce extreme heat.

A good example of this is cooking fish. Salmon is a good source of Omega 3 fat and protein. When you cook it, you shouldn't fry it in oil over a high heat, or, heaven forbid, deep-fry it, because then you not only run the risk of destroying the essential fatty acids in the fish but also turning your oil into a trans fat due to the extreme heat. Cooking methods like steaming are healthier options. Boiling is also a water method, but be careful not to overboil, as you will leach out vitamins and minerals in the water.