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Maximize Nutrition With Fat_Final

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>> Hey, welcome back. Now that you're primed on how to approach the topic of maximal nutrition with your clients, are you ready to jump in and learn about what maximal nutrition is in terms of hormone balancing foods? In the world of nutrition, there are two types of nutrients, macronutrients and micronutrients. In this module, we'll be discussing macronutrients. Do you know how many macronutrient categories there are? If you said three, you're correct. The three types of macronutrients are fats, carbohydrates, and protein. An important aspect of creating a hormone balancing diet involves adjusting the types, ratios, and combinations of macronutrients to the needs of the individual. We'll be providing you a basic overview of nutrition in this module because understanding each macronutrient in detail will help you figure out the right ratios for your clients, so you can help them build a healing diet that takes into account their individual needs. In this lecture, we're going to focus in on fats. How do you feel about fat in your diet? Most of us grew up bombarded with a message that fat is really bad for us. In this lecture, we seek to dispel that myth because this myth is actually quite harmful. In fact, did you know that many women's hormonal imbalances begin in part because they've been on a very low fat diet? It's true. The fat-free diet craze of the '90s did more harm than good. Have you ever tried one of these diets? If you did, I'm guessing it didn't last too long. Hormones are produced from fat and cholesterol which means consumption of an adequate amount of the right kinds of dietary fat is crucial for achieving great hormonal health. You can't create something without the necessary building materials. Let's talk about the two major kinds of fat, saturated and unsaturated. Saturated fat is found in high quantities in foods like butter, coconut, and lard. This type of fat is always solid at room temperature making it easy to differentiate from other fats. Unsaturated fats come in two forms, monounsaturated and polyunsaturated. Monounsaturated fats are highest in avocados and olive oil. Foods high in polyunsaturated fats include salmon, flax seeds, and walnuts. Now let's break it down even further. All fats are made up of chains of fatty acids. These are the basic building blocks of body fat and all of the body's hormones. There are three different kinds of fatty acids, and they're categorized by the length of their chains. We have short chain fatty acids, medium chain fatty acids, and long chain fatty acids. As a Health Coach, what you need to know is how the body uses each type of fatty acid because then you can help guide your clients to eat more or less of the types of foods that will support their unique needs. Both, short chain and medium chain fatty acids enter the bloodstream directly from the GI tract. These guys take care of immediate short-term energy needs. Long chain fatty acids get packaged up and stored away for later use. They aren't as easy for the body to burn. Short chain fatty acids are produced in the GI tract by breaking down fiber. This is true for both humans and animals. When cows break down grass, they produce more short chain fatty acids than any of the other foods they consume. Grass-fed cows therefore produce a lot more short chain fatty acids than grain-fed commercial cattle. This is why beef and butter from grass-fed animals are superior to that of conventionally raised animals. So now when a client asks, why you recommend they switch to organic grass-fed animal products as part of their hormone balancing diet, you can explain why. Short chain fatty acids are a preferred food for your colon and your brain. In the colon, the short chain fatty acids are extremely important for healing leaky gut. Your brain is the fattiest organ in your entire body, and it loves short chain fatty acids. In fact, a form of these fatty acids has been shown to decrease insulin resistance in the brain which may help to prevent Alzheimer's disease. Now let's move on to the essential fatty acids which are long chain fatty acids. There are two essential fatty acids, omega-3 which is alpha-linolenic acid, and omega-6 or linoleic acid. You may be wondering why are they called essential. Well, the body can produce most of the fatty acids that needs from carbohydrates and protein, but it can't produce omega-3 or omega-6. These are called the essential fatty acids because they're necessary for normal function but they must come from your diet. Basically, it's essential that you eat a diet containing these foods. But what's troubling is that most people don't eat enough omega-3 fat. The ratio of omega-6 to omega-3 consumption should be about 4:1 but in the average diet, it's about 20:1. Yikes! There has been a lot of talk that omega-3 is a good fat and omega-6 is a bad fat. But really, this isn't true. We need both. It's just that we need more omega-3 fat to keep inflammation at bay so that our bodies function optimally. Omega-3 and omega-6 are super important when it comes to hormonal health. Omega-3 is found in fatty fish like salmon and sardines can help reduce menstrual cramping and PMS symptoms. Additionally, omega-6 rich evening primrose oil has been shown to relieve PMS symptoms like depression, irritability, and headaches. It's also proven to be very effective for fibrocystic breast pain. Your clients who suffer from these conditions will likely be very pleased to discover that they may find relief from their symptoms just through diet and natural supplementation. As I mentioned earlier, the quality of the fat you eat is critical for healthy hormone production and function. Let's talk about this some more. The best sources of dietary fat are wild-caught fish, pasture-raised eggs, grass-fed beef, extra virgin olive oil, cold-pressed, unrefined coconut oil, organic avocados, and raw soaked nuts and seeds. For those who don't have allergies or sensitivities to dairy, grass-fed butter, full-fat cheese, and yogurt are also good sources. These also happen to be excellent protein sources. I mentioned earlier how so many people fear fat and view it as an unhealthy part of one's diet. Let's bust through this myth and talk about why it's high time we give saturated fat its deserved place at the table. As you know, dietary fat has had a bad rap for a long time. For decades, a low-fat, low-cholesterol diet was recommended to prevent heart disease. Most of your clients are probably still being told this by their doctors as medical science has been slow to catch up to the benefits of healthy fats in the diet. And so the "fat is bad" myth still prevails. It may be difficult to convince some of your clients that they can benefit from adding more fat in their diet. You might get some resistance here, but doing so can help them balance their hormones, achieve optimal ovulation, and fertility, ideal body composition, and decreased inflammation. And, yes, they even need to include saturated fat which we were once told was the worst kind of fat. There are plenty of studies out there that lay the blame for cancer, heart disease, high cholesterol, and obesity squarely at the feet of saturated fat which is found abundantly in animal meat, dairy, and tropical oils. The reality is that it's inflammation, not fat that causes heart disease, weight gain, and many of the other modern chronic health problems that are so prevalent today. As I alluded to earlier, the fatty acid profile in factory farm-raised cattle differs greatly from grass-fed beef leaning more towards inflammation causing longer chain fatty acids, and lacking antioxidants, and omega-3 fats. Grass-fed beef has a beneficial fatty acid make up favoring shorter chain fatty acids, more antioxidants, increased omega-3 fats, and a higher level of conjugated linoleic acid. Conjugated linoleic acid or CLA is a fatty acid found in much higher levels in grass-fed beef. It's been shown to have many benefits including decreasing the risk of cancer, decreasing body fat, improving insulin resistance, and lowering inflammation. Studies show that even a small amount of CLA in your diet could reduce tumors by over 50% including tumors in the breast, colon, lungs, skin, and stomach. That's some pretty powerful stuff. Grass-fed animal fat also has a lot more antioxidants including vitamin A precursors, vitamin E, and a powerful antioxidant known as glutathione. These all play a substantial role in rebalancing hormones. By the way, if you follow a low-fat diet, your body will have a hard time digesting fat soluble vitamins like A, D, E, and K which can lead to a deficiency. These vitamins play an important role in hormone regulation and fertility which is why low-fat foods have been linked to infertility in both men and women. Non-animal saturated fats like coconut oil and other tropical oils were nudged out of our diets years ago by lobbyists for the producers of seed oils like soy, corn, and canola. This is a shame because they've since been found to be quite beneficial to our immune system function and metabolism. So you see, saturated fat is not the root of all evil, and it shouldn't be blamed for the modern disease epidemic. It actually has some major health benefits and can be incredibly important to your clients who are struggling with dysregulated hormones. If a client is resistant to incorporating more saturated fat, have them start by slowly replacing low-fat foods with the full-fat version, or cooking with coconut oil or butter. You can also suggest that they begin to purchase only grass-fed organic made and wild-caught fish. Now that we've cleared up the myth of saturated fat being bad and discuss the benefits of grass-fed animal products, let's discuss two types of fat that you do need to watch out for. The first is rancid fat. This is common with the processed oil, such as canola, sunflower, corn, and soy. These oils can increase inflammation levels because they're very highly processed, treated with high heat, and then steam cleaned, and bleached to remove the rancid smell. They're worse than an over-starched shirt. These oils are also low in antioxidants because they've been processed out. The preservatives BHT and BHA are then added to extend shelf life which can impact hormone balance. Both have been shown to be estrogen disrupters. Roasted nuts can also be rancid. The roasting process increases their exposure to air and decreases their self-preservative abilities. It also makes their fatty acids less available to your body. So make sure to buy fresh raw nuts when they're available. Second is trans fat. This is an unsaturated fat that's been exposed to high heat to become saturated in a process called hydrogenation. Trans fats are typically found in commercial baked goods and fried foods. Trans fat should be avoided because it causes disruption of the sex hormones, interferes with fertility, and significantly increases inflammation. Well, trans fats are naturally present in dairy products and meat, it's the artificially hydrogenated fats found in packaged and processed foods that can cause hormone disruption. Finally, did you know that including healthy fats and excluding bad fats from one's diet can help improve fertility? Research shows that following a diet that avoids trans fats, emphasizes vegetable proteins, and increases monounsaturated fats such as olive oil, avocado, and full-fat dairy can lower the risk of infertility related to an ovulatory disorder. And a 2016 study also found that hydrogenated fats increase the risk of infertility by as much as 100%, that's a pretty alarming finding. This is eye-opening information for your female clients who are of reproductive age and should prompt them to at least examine their fat intake and take steps toward dietary changes that will help align them with their health and fertility goals. We've covered a lot of information on dietary fat today. We went over the two forms of fat, saturated and unsaturated, and the two forms of unsaturated fat, poly and monounsaturated. We discussed fatty acids, the building blocks of fat and hormones which differ by the length of their chain. Short and medium chain fatty acids are used for immediate energy, while long chain fatty acids, the essential omega acids are meant for long-term storage. Both have very important roles to play in the body. In fact, many people could benefit from upping the amount of fat in their diet since fat is vital to so many important processes in the body including fertility. It's a quality of fat that's important. Client should be recommended to focus their fat consumption on grass-fed animal products and quality vegetable products. Rancid fats and trans fats should be avoided whenever possible. The most important thing to take away from this lecture is to remember that fat is a vital part of every diet and shouldn't be avoided. The myth of dietary fat being bad still prevails and so many of your clients are likely confused by the contradictory information that's out there. In this lecture, we've done our best to address the misinformation that exists, and provide you with unbiased cutting-edge research so you can help your clients make the best possible decisions for their hormonal health. We'd love for you to visit the Facebook group and let us know what you learned. How can you better help your clients make choices about which fats to consume? Has this lecture prompted you to reflect upon your own choices of fat consumption? Head on over and share your thoughts. Thanks so much for watching, and I'll see you next time.

Video Details

Duration: 14 minutes and 35 seconds
Language: English
License: Dotsub - Standard License
Genre: None
Views: 5
Posted by: ninaz on Mar 23, 2018

Maximize Nutrition With Fat_Final

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