Jeffrey M. Smith
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 Mind-Altering Food
Although Stitt was not focused on removing genetically engineered foods per se, by taking out the vending machines, preparing most foods from scratch, and using olive oil instead of vegetable oils, her program eliminated almost all the GM sources on the menu.
It is unclear which foods had contributed to behavior problems. What is clear is that food can have a profound effect on behavior, mood, happiness, and our entire quality of life. In 2002, research demonstrated that "food molecules act like hormones, regulating body functioning and triggering cell division. |
Dianne Onstad
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 Coconut Oil/Butter
(Cocos nucifera) General Information
Coconut oil is the most versatile of all vegetable oils. It is obtained from mature coconuts that have fallen to the ground. These are split in half, and the interior white flesh is shredded. The resultant flakes (copra) are then pressed at 90 degrees Fahrenheit, and the oil is extracted and filtered. Fluid in warm tropical climates, the oil changes to a solid fat with the consistency of butter at temperatures below 78 degrees Fahrenheit. |
| Sesame off is one of the oldest vegetable oils used. Oil-rich sesame seeds are one of the few seeds capable of yielding a commercially acceptable oil without being exposed to high heat or being put through a high-pressure expeller process. Unrefined sesame oil is dark yellow to amber in color and has a pleasant, mild, nutty flavor. A richer, darker, more flavorful oil is made by roasting the seeds before the process of oil extraction. Since the seeds contain sesamol, a natural preservative, the oil pressed from them is very stable and highly resistant to oxidation (rancidity). |
Sheldon Saul Hendler and David Rorvik
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 The next largest contributors to dietary vitamin K intake are the vegetable oils olive oil, canola oil, soybean oil and cottonseed oil. These vegetable oils also contain vitamin Ki. Vitamin Ki is a fat-soluble substance. Vitamin K2, which is also fat soluble, is the collective term for a number of substances known as menaquinones. Vitamin K2 is found in chicken egg yolk, butter, cow liver, certain cheeses and fermented soybean products such as natto. This form of vitamin K is also produced by certain bacteria, including some of the bacteria that comprise the microflora of the intestine. |
Bruce Fife and Jon J. Kabara
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 Researchers at Purdue University found that free radicals from oxidized vegetable oils interfere with bone formation thus contribute to osteoporosis. They also discovered that antioxidants such as vitamin E protected the bones from free radicals. In addition, they found that saturated fats, like those in coconut oil, also acted as antioxidants and protected the bones from destructive free radicals.7
Fresh coconut and perhaps virgin coconut oil contains fat-like substances called sterols which are very similar in structure to pregnenolone. |
Patrick Holford
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 The dangers of trans fats
Refining and processing vegetable oils can change the nature of the polyunsaturated oil. An example of this is provided by the process used in making margarine. To turn vegetable oil into hard fat, the oil goes through a process called hydrogenation. Although the fat is still technically polyunsaturated, the body cannot make use of it. Even worse, it blocks the body's ability to use healthy polyunsaturated oils. This kind of fat is called a trans fat because its nature has been changed—it is like a key that fits the body's chemical locks but will not open the door. |
The Life Extension Editorial Staff
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 Vitamin E is found in vegetable oils, nuts, meats, green leafy vegetables, whole grain cereals, wheat germ, and egg yolk (Clayman 1989).
Essential Trace Minerals Selenium
Selenium is a trace element that acts by several mechanisms, including detoxifying liver enzymes, exerting anti-inflammatory effects, and providing antioxidant defense. Selenium is found in minute amounts in foods (Glanze 1996), with the richest sources being from meats, fish, whole grains, and dairy products. The selenium content of vegetables is dependent on the soil in which they are grown (Clayman 1989). |
Mark Hyman, M.D.
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 Consider keeping nuts and vegetable oils in the refrigerator (except olive oil, which will solidify in the fridge).
Environment
Eliminate environmental sources of oxidative stress You know tobacco smoke (first- or secondhand) is bad. Tobacco smoke released from burning (oxidized) tobacco pours free radicals directly into your circulation through the lungs. No wonder that smoking causes aging, wrinkles, cancer, heart attack, and stroke. |
| As a result of our use of refined vegetable oils, we've changed the way our bodies work. This shift is making our bodies malfunction, causing inflammation, dry skin, and increased oxidation—some of the side effects of fat deficiency.
Today some well-informed doctors have started giving omega-3 fats to heart attack patients to reduce the risk of a second attack. Why? These fats thin the blood and reduce the stickiness of platelets (the tiny cells in our blood that initiate clotting). They also reduce inflammation, triglyceride levels, and blood pressure, and increase HDL. |
| This is due to our practice of refining oils, which has increased the saturated fats and vegetable oils in our diets.
Back when humans were hunter-gatherers, our diets contained a 4:1 ratio of omega-3 to omega-6 fats. That ratio remained constant for eons, and it suitably reflects the makeup of our membranes. Diets rich in omega-3 fats are associated with lower rates of cardiovascular disease. Once we began to refine oils from plants, we switched to a high omega-6 diet, which accounts for the more than 20:1 ratio previously mentioned. |
Bradley J. Willcox, M.D., D. Craig Willcox, Ph.D., Makoto Suzuki, M.D.
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 Trans fatty acids are fats produced by heating liquid vegetable oils to very high temperatures under great pressure in a process is known as hydrogenation. Basically, hydrogenation turns unsaturated fat into saturated fat. The more hydrogenated an oil is, the harder it is at room temperature and the more trans fatty acids it contains. For example, spreadable tub margarine is less hydrogenated (and less hard) than stick margarine and so has fewer trans fats.
Most of the trans fats in the American diet are found in commercially prepared baked goods, margarines, snack foods, and processed foods. |
| Canola oil also has heart-healthy omega-3 fat and very little omega-6 fat, which is implicated in higher breast cancer rates in animals (most vegetable oils are primarily omega-6 fatty acids).42 Because we already get plenty of omega-6 fat in our diet, we're better off replacing it with omega-3. But remember, oil is extremely calorie dense, so spray it on rather than pouring it in. The American Heart Association also recommends getting your omega-3 fatty acids from plant sources such as tofu, walnuts, and flaxseed.40
Heart disease is not the only condition linked with fat intake. |
| Unsaturated fats are found in products derived from plant sources, such as vegetable oils, nuts, and seeds. There are two main categories: polyunsaturated fats (PUFAs), found in high concentrations in sunflower, corn, and soybean oils; and monounsaturated fats (MUFAs), found in high concentrations in canola, peanut, and olive oils. In studies in which polyunsaturated and monounsaturated fats were eaten in place of saturated fats or processed carbohydrates, these good fats decreased LDL levels and increased HDL levels. |
Patrick Holford
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| Omega-6 fat intake has increased, but this is slightly misleading because much of it is "hydrogenated" vegetable oils, which act like saturated fats. Intake of omega-3 fats, in fish and seeds, has gone down, leading to widespread deficiency.
Leaf and Weber. 1987. American Journal of Clinical Nutrition 45: 1048-53.
The omega-6 fat family
The grandmother of the omega-6 fat family is linoleic acid, which is converted by the body into gamma-linolenic acid (GLA). |
| Essential fatty acids are found in cold-pressed vegetable oils, so make sure your daily diet includes a tablespoon of an oil blend to provide omega-3 and omega-6 fatty acids or a heaping tablespoon of ground seeds.
Supplements
• 2 x multivitamin and multimineral (including zinc 15 mg and selenium 100 meg)
• Vitamin E 600 IU
• 2 x vitamin C 1,000 mg
• 2 x essential omega-3 and omega-6 oil capsules Also read chapters 25 and 39.
Inflammation
Many health problems, including all those ending in "itis," are inflammatory. |
Mark Hyman, M.D.
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| Avoid refined vegetable oils.
• Have a serving or two of foods containing essential fats daily.
• Add one tablespoon of organic flaxseed and borage oil daily to food, or try 1 to 2 tablespoons of organic ground flaxseed on your food.
• Try three months of a fish oil supplement with DHA and EPA (about 1,000 mg a day) to see how it affects your health for the better, including your skin, hair, and nails.
• If you are taking supplemental fatty acids, make sure you are also taking at least 400 to 800 IU of vitamin E to prevent oxidation of the fats in your system. |
Patrick Holford
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| If you do fry, use a tiny amount of olive oil or butter because they are less prone to oxidation than top-quality cold-pressed vegetable oils. The latter should be kept sealed in the refrigerator, away from heat, light, and air and only used cold in salad dressings or instead of butter on your baked potato or peas.
General guidelines for getting the right kind _and amount of fat in your diet_
• Eat seeds and nuts—the best seeds are flax, hemp, pumpkin, sunflower, and sesame. You get more goodness out of them by grinding them first and sprinkling them on cereal, soups, and salads. |
Mark Hyman, M.D.
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| Fats like vegetable oils and olive oil, which are unsaturated, are liquid at room temperature.)
Meat from land animals tends to contain saturated fats because these creatures are typically warm-blooded. Think of it this way: Fats are more fluid when warmer, so at body temperature, saturated fats are still flexible. Thus beef and pork have higher amounts of saturated fats than other foods.
On the other hand, the flesh of cold-blooded animals like fish contains predominantly polyunsaturated fats, which are more fluid at colder temperatures. |
Patrick Holford
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| This makes it better for you than refined vegetable oils like the sunflower oil you can buy in the supermarket. Also, while there is a strong association between a high intake of saturated fats, mainly from meat and dairy products, and cardiovascular disease, the reverse is true for olive oil. People in Mediterranean countries, whose diets include large quantities of olive oil, have a lower risk of cardiovascular disease. However, this may be due to a number of positive factors in their diet, including a high intake of fruit and vegetables and relatively more fish than meat. |
Kelly Harford, M.C., C.N.C.
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 Even natural brand processed foods often contain these health-robbing fats. Fried foods would also be considered fats that kill, as frying foods damages otherwise healthful oils creating free radicals that are harmful to the body.
Poor quality fats have been associated with a host of diseases in the body including cardiovascular disease, obesity, impaired immunity, increased free radical production, increased cholesterol levels, infertility, diabetes, and cancer. |
David Hoffman, FNIMH, AHG
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 The best oils to use are vegetable oils, such as olive, sunflower, and almond.
A Simple Herbal Oil
Cut the herb finely, place in a clear glass container, and cover it with oil. Put the container in the sun or leave it in a warm place for 2 to 3 weeks, shaking the container daily. After that time, filter the liquid into a dark glass container for storage.
St. John's Wort Oil
Pick the flowers when they have just opened and crush them in a teaspoonful of olive oil. |
| Dietary Fats
Cholesterol-Rich Foods Egg yolks Pate
Milk fat Liver
Other organ meats Fatty meats
Palm oil
Saturated Fats Butter Poultry
Cheese Coconut oil
Milk Avocado
Red meats Margarine
Monounsaturated Fats Olive oil Peanuts
Olives Cashews
Almonds Walnuts
Pecans Fish
Polyunsaturated Fats vegetable oils (sesame, safflower, sunflower, corn, soybean) relative of myrrh (Commiphora molmol). Ketonic steroid compounds present in the extract, known as gugguls-terones, possess cholesterol- and triglyceride-lowering actions. |
| Reduce or eliminate animal fats and increase intake of vegetable oils.
Eliminate salt from the diet. Add appropriate cardiotonic herbs. Supplement the diet with:
Magnesium: 800 to 1,200 mg/day
Vitamin C: 500 to 1,000 mg three times a day
Vitamin E: 400 to 800 IU/day
Coenzyme Q10: 50 mg two or three times a day
Garlic: the equivalent of 4,000 mg a day of fresh garlic
Specific Dietary Guidelines
Salt. Average Western salt intake is about 15 times that needed by the body. Blood pressure usually falls when hypertensives cut back on salt and sodium in general. |
| Do not use baby oil, as this is a mineral oil that, unlike vegetable oils, will not be absorbed by the skin. Ten to 12 drops per ounce of carrier oil (a 2 % dilution) is usually appropriate.
Baths
Add up to 5 drops of pure essential oil to a bath of warm water. Float the oil on the surface and stir with your hand before relaxing in the bath for 10 to 15 minutes. For a hand or foot soak, add 2 or 3 drops of essential oil to a bowl of warm water. |
Earl Mindell and Hester Mundis
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 With the exception of cottonseed oil (contained in virtually all "pure vegetable oils"), which has been exposed to more than a healthy share of chemical pesticides because cotton is not considered a food crop, the type of oil used is less important than how much it has been hydrogenated or hardened.
?Liquid vegetable oils low in saturated fats and high in polyunsaturates are best, provided they are listed as the products 'first ingredient. Top in polyunsaturates are saftlower oil (10 g per tablespoon), sunflower oil (8.9 g per tablespoon), soybean oil (8.1 g per tablespoon), and corn oil (7. |
Jean Carper
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 Olive oil not only lowers total blood cholesterol, but also, unlike other vegetable oils, preserves good HDL-cholesterol levels, thus in effect improving the critical protective ratios of "good cholesterol"—HDLs—that help defeat heart disease. Other vegetable oils tend to lower both dangerous LDL and beneficial HDL-type cholesterol.
Until recently, that seemed the whole explanation. |
Mark Blumenthal
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 The effect on human tumor necrosis factor alpha and interleukin 1 beta production of diets enriched in n-3 fatty acids from vegetable oils or fish oil. Am J Clin Nutr 1996;63(1):116-22.
CCRUM. See: Central Council for Research in Unani Medicine.
Central Council for Research in Unani Medicine (CCRUM). Standardization of Single Drugs of Unani Medicine, 1st Edition, Part II. New Delhi, India: Ministry of Health and Family Welfare, Government of India, CCRUM; 1992;276-81.
Clark W, Parbtani A, Huff M, et al. Flaxseed: A potential treatment of lupus nephritis. Kidney Int 1995;48(2):475-80. |
Patrick Holford
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| These are naturally occurring substances present in the diet, principally in vegetable oils, and are effective in lowering plasma total and low-density lipoprotein (LDL) cholesterol. They do this by inhibiting the absorption of cholesterol from the small intestine. In order to achieve a cholesterol-lowering benefit, approximately 1 gram a day of plant sterols or plant stanols needs to be consumed. In comparison, the normal dietary intake is between 200 and 400 mg a day. The best food sources are seeds, beans, and lentils, plus seed oils. Some margarine is now being enriched with phytosterols. |
David Brownstein
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 Adequate amounts of omega-3 fatty acids are found in free-range eggs, cold-water fish (non-farm raised), some vegetable oils (flaxseed oil is one of the best sources) and some nuts and seeds. For most people, it is important to increase the amounts of omega-3 fatty acids in the diet.
Another concern with essential fatty acids is the disproportionately large amount of omega-6 fatty acids relative to omega-3 fatty acids found in the typical American diet, which can lead to obesity and an increase in inflammatory diseases. Omega-6 fatty acids are found in most vegetable oils (e.g. |
Elson M. Haas, M.D.
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 Good sources include Gamma Linolenic Acid (GLA) from evening primrose oil and borage oil, as well as Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA) from fish oils, and to a lesser degree from other cold pressed, unheated vegetable oils. Fresh organic flaxseed oil offers a good source of EFAs.
10. Inulin is a storage carbohydrate found in onions and Jerusalem artichokes that acts as fuel for colon epithelial cells and promotes healing and energy generation.
11. Aloe Vera, in its purified and extracted juice form, is both soothing and healing to the GI tract mucosa and tissue.
12. |
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