Kefir: An Elixir of Life

This post is part of my ongoing discussion on digestion.  But in talking about kefir, the benefits of kefir may start with digestion but extend throughout the entire body.  I truly believe that kefir is one of the most beneficial beverages/foods to consume in the diet. 

I'll be focusing on dairy kefir in this post but coconut milk kefir and water kefir are also options, especially for those that do not consume dairy. 

Dairy kefir is a cultured, lacto-fermented beverage/food that is teeming with health benefits. Kefir is rich in beneficial bacteria and yeasts, phosphorus, vitamin K, biotin, folic acid, mineralsand enzymes.  Plus kefir is low in lactose.  Kefir is akin to plain yogurt as they share a somewhat sour taste but kefir contains both beneficial bacteria and yeasts whereas yogurt only contains beneficial bacteria. One of my research articles listed 56 different strains of beneficial organisms and microflora!  Compare that to the yogurt you bought at the grocery store that may contain 3 different strains. 

The beneficial microflora contained in kefir have multiple purposes.  Kefir assists in keeping the digestive tract balanced and healthy.  The digestive tract is home to approximately 400 different species of organisms with a population of about 100 trillion.  Yes, that's 100,000,000,000,000!  Without these microflora, problems arise.  As 70-80% of your immune system is located in your digestive tract, maintaining a proper balance in the gut is vitally important for general health.  Factors negatively affecting digestive health include stress, disease, poor nutrition, toxins, and medications. 

Kefir is gaining popularity in health food stores and there are more brands available than ever before.  Most advertise having 10 different strains of microflora.  I caution you to watch the sugar content in some flavors as it can be quite high.  If you are buying your kefir, I recommend the plain, whole milk version. 

However, if you want more bang for your kefir buck, I recommend making your own.  It's remarkably simple.  I've been making my own for a few years now and am drinking some as I speak!  There are many different tutorials online for guidance or more indepth information. 

Some of the sites I like are:

http://www.culturedfoodlife.com/
www.kefirlady.com
http://www.culturesforhealth.com/ 
http://gnowfglins.com/
http://nourishedkitchen.com/

Because kefir is so easy to make, I recommend making your own as it confers more healthy organism than the store bought versions. Additionally the store bought versions are made differently than homemade versions.  I normally have extra kefir grains available so if you need some, let me know.

4 Ways to a Healthy Gut

Digestive distress is extraordinarily common in the American population.  This distress ranges from indigestion, gas, bloating, to more severe disease states such as Celiac's disease, Ulcerative Colitis, and Crohn's disease.  Regardless of the diagnosis, some tried and true methods exist for restoring balance to the digestive tract.

The "4R" Program is one I have been following for several years now. 

1.  Remove irritants to the digestive tract such as caffeine, alcohol, food allergens, and/or over-the-counter pain relievers.  I use manual muscle testing as well as saliva testing to determine food sensitiviies or allergens.  Or, you can use a rotation diet to help you identify if any foods are making you ill. 

2.  Replace what the body is missing i.e hydrochloric acid from the stomach, pancreatic digestive enzymes, or bile salts from the gall bladder.  When the body is missing these essential elements to digestion, they body cannot digest the food it consumed.  This sets the stage for any number of digestive ailments. 

3.  Reinoculate by re-introducing the beneficial microbes/bacteria into the digestive tract.  These include Lactobacillus, Bifidobacterium, and Saccoromyces boulardii to name a few.   My preference is to use kefir, kombucha, fermented veggies, and/or yogurt as the food sources of these beneficial microbes.  However, when necesssary, I use Standard Process whole food concentrates to re-inoculate the gut. 

4.  Repair the damage to the gastro-intestinal lining.  Inflammation of the digestive tract must be repaired, otherwise the body will never properly heal.  I recommend homemade bone broth, castor oil packs, fermented veggies, cabbage juice, slippery elm, and glutamine to address the inflammation.

My preference is always to use foods as the basis for healing, but at the same time, I regularly use whole food vitamins to facilitate the healing process. 

Jennifer Greenfield D.C.
Raleigh, NC



Raleigh Chiropractor Recommends Eating Beets

Beets are a wonderful food not only for general health but especially for liver health. Now that summer is winding down, I’m starting to think of the root vegetables which generally color my plate in the fall and winter. The most common beet available is the red beet, but golden beets are also available.

To get the most out of beets, I recommend eating the red beets. Beets pack a nutritional punch for the liver because they contains phytonutrients called betalains and betaine. The phytonutrients are supportive and protective of the liver and a healthy liver is vital to keep the body fit, trim, and young.

Not only are the beets themselves healthy and tasty but beet greens are fabulous as well. When I grow beets in my garden, I choose varieties that have abundant green leaves on the top.

Since many people are unfamiliar with beets and how to prepare them, I have some website suggestions for more information
• The World’s Healthiest Foods: http://www.whfoods.com/
• Issue 10 (November/December 2009) has a great article called Just Beet It
• One of my favorite blogs has information on roasting beets, http://www.elanaspantry.com/how-to-roast-beets/, plus making beet hummus http://www.elanaspantry.com/beet-hummus/.
• http://sites.google.com/site/spiritualfoodcsa/food-a-pedia/beets

Roasted beets and butternut squash (or sweet potatoes) are a staple in my house during the cooler months of the year. Sauteed beet greens make a tasty side dish to any meal. I also make a beverage called Beet Kvass, which is for the more adventurous beet eaters  Email me at drgreenfield@yahoo.com for more info on the Kvass. The only thing I don’t recommend is eating beets from a can. Canned food has little nutritional value. Fresh is always best.

I was not an adventurous eater as a child or even a young adult. I remember the “yuck factor” when tasting a pickled beet while in my early 20s. But once I taught myself to cook and experimented with vegetables, I learned to love beets and beet greens. I encourage you to give beets a try.

And a final note…if you eat beets, please be mindful that the color of your urine and stool will turn red. So, no, you are not bleeding, it’s a result of the beets!

Happy Eating!

Jennifer Greenfield D.C.

Beets from my garden, 2009

How I eat organic

I’m very proud of how healthy I eat.  It hasn’t always been this way but I’ve evolved to truly appreciate the quality of my food.  I would say at least 95% of my diet is organic.  How do I do that on a budget?  Let me share some of my practices.

First of all I grow as much of my own produce as possible.  During this past winter I had my first cold season garden.  I grew several different types of lettuce, kale, swiss chard, carrots and turnips.  Even though it was a long, cold winter, all I used was 4ml plastic over my containers and I ate fresh food from my back yard all winter long.   I was amazed at how easy it was.  In my opinion, it’s simpler and less work than a warm season garden.  But having said that, I love my summer garden.  I have several types of tomatoes and peppers growing, plus cucumbers, melons, and squash (summer and winter).  By growing my own food, it saves me time and money since I’m not running to the grocery store as frequently. 

I’m also trying to eat food in season and that is produced locally.  This past winter I didn’t eat any fresh tomatoes or zucchini as they weren’t in season.  Food like this has to be trucked in from places like California, Argentina or even China and that just adds to the carbon foot print of the item.  Plus the cost is quite high during the off season.  That said, I do like bananas and avocados and will indulge in them intermittently. 

Many of my patients that do not grow their own produce participate in Community Sponsored Agriculture or CSAs.  You can learn more about them at www.localharvest.org for more info.  Papa Spuds is very popular in the area as well as http://www.theproducebox.com/. 

I buy as many food items as possible in bulk whether from a natural foods store or online.  I buy my beans, nuts, seeds, and grains in bulk and store them in ½ gallon mason jars at home.  I no longer by canned beans as that is significantly more expensive then buying the dry beans.  I keep my eye on sales flyers as well.

As for meat and dairy, I get most of mine from farmers.  There are farmer’s markets all over the Triangle and are a great place to get meat that has been from humanely treated animals without the use of hormones or antibiotics. 

For most of this year, Earthfare has had an email/coupon program that you sign up for and every Wednesday they email you a coupon for an item in the store.  Twice now I’ve gotten a free pound of shrimp.  Organic coffee, ice cream, produce and many others I can’t recall right now have been available free with these coupons.  Go to Earthfare.com to sign up. 

I believe both Whole Foods and Earthfare offer case discounts on items in their stores.  I believe it’s 10% in both stores.  This is another way of buying bulk and making fewer trips to the grocery store!

Lastly, there are coops available to participate in.  At work, we have a coop/buying club that about 7 of us participate in with Frontier Natural Foods Coop and Wilderness Family Naturals.  Check the companies out online to learn how to start your own buying club.  Other opportunities for buying clubs can be found through http://www.montanawheat.com/ and http://www.organicsproutedflour.net/.  I’m constantly looking for more opportunities to pass on to folks.  So, if you know about a buying club/coop opportunity, please let me know at drgreenfield@yahoo.com.  It’s a fantasy of mine to start a non-profit, community owned food coop in the area!

Is Sally Fields Telling the Truth? The truth about Boniva and bone loss

You’ve probably seen the TV commercial with Sally Fields championing Boniva, a medication designed to maintain healthy and strong bones.  However, what’s not conveyed in this and other advertisements for similar medications is that over the long term, these medications damage bones. 

Boniva, like Fosamax is included in a class of drugs called bisphosphonates.  Bisphosphonates prevent the body from breaking down old bone, which is the body’s way of repairing and maintaining bone.  Normally within the human body there are cells that regularly make new bone but also breakdown older bone that is weak.  This is called bone remodeling and is a dynamic process that continues throughout one’s lifespan.  The bisphosphonates interfere with this normal process which eventually results in new bone not being created as it should. 

Research over the past few years is associating “atypical femoral fractures” with long-term use of bisphosphonate drugs.  What this means is that many women who have been taking Fosamax for 4-8 years have been breaking their hips from routine activity and not from trauma.  A study conducted at Columbia University Medical Center discovered that post-menopausal women taking a bisphosphonate drug initially experienced  bone improvements but after 4 years of taking the drug, the improvements disappeared and then regressed.  This trend is even more alarming for women on traditional Hormone Replacement Therapy (HRT). 

Osteoporosis and osteopenia are conditions of weakened bones but as recent research has demonstrated, bisphonates are not the long term answer to healthy bones.  Diet and weight bearing exercise continue to be two gold standards of natural treatment to maintain healthy bones.  Let me know if you have questions or need additional information on healthy bones. 

Designed Nutrition for Your Personal Needs

Have you read about certain vitamins or minerals that are good for you but are confused because “what’s good for you” changes all the time? Are you carrying around grocery bags full of vitamins but unsure if they are working for you? I understand your confusion and want to help. I can help you with a personalized health and nutrition program. This program will be custom designed for you.

The whole food vitamin supplements that I use in my office are nature’s own medicine whose purpose is to give your body the nourishment it needs not only to function optimally but also to help your repair and rebuild itself. The body is a self healing organism and is designed to be well! Wellness is our natural state.

How do I know what your body needs? I use a detailed health history form plus I do a comprehensive health exam that incorporates the body’s own neurological reflexes to help me identify your body’s health priorities and needs. These reflexes convey information on energy flow and vitality (or lack) for every organ and function of the body. I am not looking for diseases but functional imbalances that are preventing you from feeling good.

With the information learned from the health exam, I am able to make detailed and specific nutritional recommendations for you. This eliminates confusion surrounding what supplements you should take. I may also ask you to keep a food diary because even the best nutritional program can be derailed with a poor diet.

It’s important to distinguish between “over the counter” vitamins and whole food vitamins. “Over the counter” vitamins are synthetic, dead chemicals created in a lab and are only fractions of the vitamin. Vitamins are living complexes that contain cofactors, enzymes, phytonutrients and mineral activators in them that allow the body to process and use them. Because “over the counter” vitamins are only fractions of vitamins, they lack these synergistic components. Since your body can’t process the fractionated vitamin without the synergistic components, your body has to supply them. This can result in further depleting your body and essentially robbing it of what it needs to function.

It’s important to remember that the body is dynamic and ever changing. Also, as the body is increasingly nourished with improved function, your body’s needs may change. Therefore, it is important to be monitored on a regular basis.

Some suggested reading material for you include

Why Do I Need Whole Food Supplements and

Going Back to the Basics of Human Health.

I have them in my office if you’d like to look at them.

I’d love to help you regain control over your health and feel good about the vitamins and

minerals you are taking. Call the office at 919.845.3280 for more information. Be Well!

Soy is NOT a Health Food!

You may have read about my health journey in previous posts. I continue with that theme as I discuss soy foods today. I was a vegetarian for 13 years and relied heavily on soy foods regularly during that time. I read in all of the health magazines that soy was healthy and the more the better! However, since becoming a health professional, I have learned that soy is not a health food and should be avoided by women, men and children.

Modern process soy has been demonstrated by numerous studies to not only cause thyroid dysfunction, digestive irritation, nutritional deficiencies, reproductive disorders but even heart disease and cancer. Soy blocks the absorption of minerals such as calcium, magnesium, iron, copper and zinc. These foundational minerals are vital to a healthy body.

Soy estrogens, also known as isoflavones were once touted as a miracle food, especially for menopausal women. But isoflavones have repeatedly been demonstrated to depress thyroid function. As little as 38 mg of isoflavones daily (less then one cup of soymilk) can result in hypothyroidism. Symptoms of depressed thyroid function include fatigue, constipation, weight gain and brain fog. Since some food manufacturers make a great profit on the sale of soy milk than dairy milk, it’s no wonder why this information isn’t readily available.

May of the commonly available soy products available today contain soy protein isolate (SPI). This product is produced at very high temperatures using a variety of chemicals, including hexane, a toxic, petroleum derivative. SPI has not been granted “Generally Recognized as Safe” status by the FDA. In addition to the chemical used to extract soybean oil and protein, many toxic substances are formed including nitrates and lysinonalanine (both of which are carcinogenic) aluminum, fluoride compounds, and MSG, which is a neurotoxin.

SPI is the key ingredient in soy infant formula. Infants consuming soy fomula have been found to have pancreatic distress and digestive damage. As those children aged, soy formula consumption has been linked to premature sexual development in girls, twice the risk of developing diabetes, autoimmune thyroid disease, more reproductive difficulties and asthma as adults. The real kicker is that because of the high isoflavone content in soy formula, the average intake of soy formula results in infants receiving the equivalent of 5 birth control pills per day.

Lastly, 90% of the soybeans grown in the United States are genetically modified. Seeds that are genetically modified have viruses injected into them by scientists. Currently the long term effects of this alteration of natural food is unknown. The US population is part of a large science experiment.

One does not have to be consuming soy milk or soy burgers to be exposed to soy. Soybean oil is one of the more common oils used for food production today. You’ll find it in nearly all packaged food products. Worse yet is when the oil is hydrogenated.

My intention with this information is not to alarm you but to provide food for thought (pun intended!). I consumed soy for years before I realized it’s damaging effects. You can make changes too!

More information on soy can be found at:

www.westonaprice.org

www.thewholesoystory.com

http://www.organicconsumers.org/

Challenging Modern Nutrition: The Value of a Traditional Diet

About 18 months ago, I made profound changes in the way I eat. In my history, I had been a vegetarian and vegan but until this recent change, the food I ate was ultra-low fat. I ate what I thought were balanced meals that were low in carbohydrates with heavy emphasis on vegetables and moderate amounts of protein. All that I had learned in chiropractic school and read in the mainstream media reinforced this way of eating.

But 2 years ago, I began attending seminars taught by Dr. Janet Lang. She teaches healthcare professionals about natural ways to balanced female, stress, and male hormones. In her seminars she frequently referenced Weston A. Price, DDS and his work. I’ve written about him in an earlier blog post.

The fundamentals of Dr. Price’s work reveal what it means to be healthy. In the mid 1990s Sally Fallon wrote Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats. This sizeable book is not only a cookbook but also reference manual for eating traditional foods and realizing optimal health, based on the work by Dr. Price. Traditional foods can be thought of the way our great, great grandparents ate before the industrialization of our food supply and the extensive use of chemicals and the refining of foods.


Nourishing Traditions became my “bible” as I transitioned from my low fat diet to a way of eating that has significantly improved my health. As I’ve explored the world of eating foods prepared in this way, I’ve found additional resources. For the past year, I have been receiving menus from http://www.cookingtf.com/. This is a weekly subscription service that not only provides a menu with a week of 6 dinners with side dishes, but also a shopping list, a planning and preparation list, and a dessert every week. I now have an entire binder worth of recipes. I now primarily rely on these recipes for food ideas. Everything I have made has been phenomenally tasty.


Recently I attended the Weston Price Foundation’s annual conference called Wise Traditions. There, I met the women behind the following 2 menu mailers:

http://www.cheeseslave.com/menus-by-mail/

http://www.jennette-turner.com/dinner_with_jennette.cfm

Both women were energetic foodies who are incredibly passionate about making food not only tasty but nutritious and easy to prepare. For those that don’t know how to cook, all 3 of these menu mailers provide you with the fundamentals to get started. The planning, preparation and shopping lists are a great resource. I invite you to visit their websites, read about them and jump right in. I speak from personal experience that eating this way has changed my life.

Back to School!

It’s getting to be that time of year! As you are preparing your children for school, it’s important to get them off to the right start with proper nutrition for their minds and their bodies! When working with children I recommend several whole food nutritional supplements.

1. Chewable Catalyn: This is a pleasant tasting multiple vitamin, mineral and trace mineral concentrate for children who have trouble swallowing pills. Teenagers can benefit from regular Catalyn.


2. Tuna Omega 3 Chewable: This balanced source of DHA and EPA essential fatty acids is essential for brain and nervous system health as well as vision health. The orange flavor passes muster with even finicky eaters.


3. Calcium Lactate Powder: Calcium in necessary for proper bone growth and strength plus is an essential nutrient for the nervous and immune systems.


4. Min Tran: A source of minerals that children need for balanced nervous system function. Minerals are calming to the mind and body. Other things to keep in mind that children need for proper mind and body development include:

• Children need fat in their diet. Fat is essential for a developing healthy brains and nervous system. Nuts and seeds are an excellent snack and pack a nutritional punch with their balanced protein, fat and carbohydrate content. Almonds, walnuts, and pumpkin seeds are excellent choices. Coconut oil is a great addition to breakfast smoothies.


• Never give carbohydrates alone. Children need sustained energy and carbohydrates given alone will only feed hyperactivity and the inability to focus. If you give your child an apple or a banana, give then some nuts and seeds, nut butter, or a slice of deli meat along with the fruit to keep their energy fires stoked.


• I make numerous types of low carbohydrate “granola” or nut and seed bars. I get a lot of inspiration from blogs. A few of my favorites include:

http://www.thenourishinggourmet.com/

http://www.elanaspantry.com/

http://www.cookingtf.com/

Contact CCW’s Wellness Coordinator, Jennifer Campbell at ccwwellness@gmail.com for additional recipe ideas.

Chia Seeds: A Great Omega 3

You may have heard that omega 3 essential fatty acids are good for you. I agree and that’s why I add different sources of omega 3 fats into my diet daily. I’m quite fond of hemp and flax seeds but today I want to talk about chia seeds. Yes, these are the seeds that are used for Chia Pet, but I promise you they are edible and quite tasty.

These little brown bundles of nutrition and versatility originally hail from South America where they have been used by the native Mayans, Aztecs, and Incas for millennia. I’ve read that chia in the Mayan language means “strength.” Researchers have documented that chia seeds contain more protein than any other seed or grain. Considering the high fiber content of these seeds, many have labeled these tiny seeds an “almost perfect food.”

Chia seeds have no sugar so are safe for diabetics. Since they contain abundant fiber, they are perfect for healthy digestion. They have more iron than spinach, are calcium rich, and contain good fats so they help satiate a hungry appetite.

I’ve used chia seeds in smoothies, yogurt and homemade crackers. But lately my favorite way to eat chia seeds has been in a “pudding.” Cast aside any thoughts of Jell-O pudding as this is quite different. The recipe I’ve been using is from http://www.elanaspantry.com/. Search “chia seeds” on the blog and you’ll find the recipe for raw “tapioca” pudding. As she says on her blog, this “pudding” is ridiculously easy to prepare. I use the “pudding” as a refreshing snack at work.

Enjoy.

"Raw" Satisfaction

The other night I had a rare treat when I was having dinner with a friend and her family. She and I have very similar food philosophies so it’s great to share food with her. Both of us have incorporated a variety of raw foods into our diets over the past few years. Of course there’s the raw fruits and vegetables but both of us make raw bread products and snacks regularly. The world of raw food is so fascinating and I love trying new things. If raw food is something completely foreign to you, there are a number of good introductory books. One that I recommend is The Raw 50 by Carol Alt. She provides a basic and clear introduction for raw foods and then has scrumptious recipes. Internet blogs are another great resource for raw food recipes.

The other night I had raw ice cream for the first time. All I can say is “Wow!” The original recipe was created by Sarma Melngailis, a raw food chef in New York City. Her Raw Food, Real World book contains 100 recipes but it’s not really a basic raw food book. Carol Alt’s The Raw 50 has a modified version of the original recipe and is better for beginners. My friend had made both vanilla and chocolate versions of the ice cream and I sampled both. The great thing about the ice cream is, is that it’s completely dairy free. It’s primarily made with various forms of coconut and cashews. As I was beginning my meal preparation for the coming week, I realized that I already had the ingredients on hand to make my own ice cream, all that was missing was an ice cream maker. Once I remedied that situation, I made my own raw ice cream.

Upon sampling my ice cream, I was reminded (once again) of how satisfying it is to make your own food. Delicious food can be prepared and savored with minimal work. I encourage you to explore the tasty world of raw food.

Support your Local Farmer's Market!

Last week a patient asked me if I had been to the North Hills Farmer’s Market. I replied that I had not, but decided to check it out this past Saturday. I also visited the State Farmer’s Market as well. To be fair, I must disclose that I LOVE the Carrboro Farmer’s Market. I’ve been making regular trips out there since I moved here a few years ago. So, I have high standards as the Carrboro market has many pesticide free/organic farmers selling their produce. Add to that the festive atmosphere and community spirit and you have the makings of a great market.

The State Farmer’s Market is certainly the largest and most abundant market I am familiar with. There’s locally grown produce as far as the eye can see. The prices are phenomenal but I don’t shop there regularly because I’ve been unable to find pesticide free/organic produce.
The North Hills Farmer’s Market is currently in it’s first season of operation. It just opened in April. This gem of a market was a welcome surprise. Although small (but growing!), this market had numerous pesticide free/organic farmers. Some of the farmers/vendors I spoke with were Smith’s Nursery, Cedar Rock Farm, and Jackson Farm. They explained how they are able to grow vegetables and fruit without the use of synthetic pesticides. They were all enthusiastic and happy to be there.

I have yet to visit markets in Durham or Wake Forest so if you have thoughts about them, please share them with Jennifer Campbell at ccwwellness@gmail.com.

Most farmer’s markets are open on Saturday mornings and run through the fall or are year round. I encourage you to check out the locally grown vegetables and fruit. Support the local economy and minimize the carbon footprint of the food you consume.

The State Farmer’s Market: http://www.agr.state.nc.us/markets/facilities/markets/raleigh/

North Hills: http://www.northhillsraleigh.com/FarmersMarket.htm

Carrboro: http://www.carrborofarmersmarket.com/

Holly Springs: http://www.hollyspringsnc.us/farmersmarket/

Durham: http://www.durhamfarmersmarket.com/

Hillsborough: http://hillsboroughfarmersmarket.org/default.aspx

Cary: http://www.caryfarmersmarket.com/

Wake Forest: http://www.wakeforestmarket.org/

Don’t Be Afraid of Fats: Part I

When I was growing up I learned that fats were “bad.” I remember eating “fat-free” foods in abundance as a teenager and young adult. The misinformation that created media hype about fats being harmful continues today and I’d like to offer an alternative discussion. My intention is to offer an introduction to fats that will include:
• What are fats
• What’s the difference between them
• Good fats vs bad fats
• What should I be eating.

In order to begin this discussion, it’s important to know that there are many different types of fat and what makes each different is their chemical make-up. All fats are comprised of carbon atoms and hydrogen atoms. If a carbon atom doesn’t have a hydrogen atom attached to it, it has a double bond instead. Depending on how many of each results in the different types of fat. Even though I’m not fond of chemistry myself, it helps to understand a bit of it when talking about fats.

Saturated fat: This fat’s chemical structure results in it being solid at room temperature. Saturated fat has no double bonds. These fats are stable and will not go rancid, which means they are good for using at high heats such as sautéing or baking. These fats include man-made creations such as margarine but also animal fat such as butter, lard, or meat, or tropical oils such as coconut or palm oil. It’s important to keep in mind that there are different types of saturated fats and they are not created equal. More on this in Part II.

Monounsaturated fat: This fat differs from saturated fat in that it has fewer hydrogen atoms which means that it is most commonly liquid at room temperature. These fats generally are stable and like saturated fat can be used with heat. Common sources of monounsaturated include fat from almonds, pecans, cashews, peanuts and avocados.

Polyunsaturated fat: This type of fat has even fewer hydrogen atoms than monounsaturated so it will always be liquid and often needs to be refrigerated to keep it from going rancid. You may be familiar with this category of fats which include the terms “omega-6” or “omega-3” essential fatty acids. Omega-6 and omega-3 fats differ in the number of double bonds; omega-6 have 2 double bonds and omega-3 have 3 double bonds. Because of this chemical structure, these oils are very reactive, meaning their chemical composition can change (in a negative way) and therefore cannot be used in cooking or baking. The sources of these oils are vegetables and plants such as corn, safflower, canola, soybean, flax seed, hemp seed but also marine sources such as cold-water fish and algae. The body cannot make polyunsaturated fat so it must be included in the diet.

Even though I listed 3 separate categories of fats, in reality fats are a combination of the 3 types. For example lard is 40% saturated, 48% monounsaturated, and 12% polyunsaturated; olive oil is 75% monounsaturated, 13% saturated, 10% omega-6 and 2% omega-3. So, although olive oil is a predominantly a monounsaturated fat, because it also has omega-6 and omega-3 fats present, it’s generally not recommended for heated food preparation.

That’s my general introduction to fats. In the next installment, I’ll start talking about good vs bad fats.