Links to my article in Apple Newsstand and Google Play Store

Here are the links to my article. The App must be downloaded (for Free), on a mobile device, in order for anyone to get the magazine. An iTunes or Google Account is required, depending on the device you have.

http://www.tinyurl.com/healthcoachhome (Apple Newsstand)
http://www.tinyurl.com/healthcoachhome-android (Google Play Store)

Please feel free to share the links.

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Fat is Essential, You Just Have to keep it Balanced

For decades we were told that fat will make you fat. It became public enemy number one in the diet world. Saturate fat was considered especially bad and we were told that if we eat any fat, it should be polyunsaturated fats. Fat Free became the new marketing focus in the grocery aisles. Carbohydrates based foods were the substitute, made from refined grains, sweetened with high-fructose corn syrup. The result was more weight gain, not the weight loss that was to be expected by avoiding the higher calories in fat. Then we were introduced to the Atkins diet—a diet based on fat—and people were losing weight on it! Not that I would recommend the Atkins diet, but it certainly put an end to the theory that fat makes you fat.
The omega-3 and omega-6 fats are essential for life, we cannot live without them. It is not difficult to get them in our diet, but we need to keep them in balance. That is what is difficult — keeping them balanced, especially given the food choices we have with our industrial agriculture and food industry providing what we have in our grocery stores. Our industrial agriculture system produces millions of tons of grains and carbohydrate rich foods. The fats in most of these foods are high in omega-6, producing omega-6/3 ratios in excess of 10 to 1 and as high as 20 to 1 in some. These high ratios are behind many of our medical problems.
Our bodies do make fats. We can take carbohydrate energy and turn it into fats like triglycerides and cholesterol. We can make a wide variety of fatty acids up to 16 carbons long, but we cannot make the 18, 20 and 22 carbon omega-3 and omega-6 fatty acids. Our bodies do need some of the fats that it makes, but often it is just a way to store excess energy. Cholesterol and triglyceride levels in our bloodstream are indications that we are probably consuming more calories than we are burning—in other words they are indicators of overeating, which is generally pretty obvious based on our height to weight ratio or BMI. Overeating has created a nation that now has 1 in 3 considered obese.
How did we get here? There are a combination of factors; reduced need for physical labor in our jobs, increased intake of sugar, especially high-fructose corn syrup, the makeup of our processed foods and increasing reliance on them, our increasing omega-6/3 ratios which produces hormones that stimulate appetite. As the calories we need to do our jobs decreased, we did not reduce our intake of calories in proportion. Some suggest that sugar is even addictive, giving us a sugar high that the pleasure centers in our brains want us to repeat. The high omega-6/3 ratio produces endo-cannabanoids, which act like marijuana and give us the munchies. All of these factors are singly or in combination producing an obesity epidemic.
Obesity alone is an indicator of a risk for heart disease. It increases the work our heart has to do to maintain circulation. It increases the risk of artery clogging cholesterol and fat deposits. It is part of the reason that medical science jumped to the conclusion that cholesterol was a major cause of heart disease. In addition, they assumed that dietary intake of cholesterol was the real problem, without really understanding the mechanisms behind the manufacturing of cholesterol in our bodies. Ultimately pharmaceutical companies identified drugs that could block the enzyme (HmgCoA ) that our cells use to make cholesterol. However, that doesn’t eliminate the underlying problem of obesity and the drugs (statins) come with their own set of problems.
It was the focus on cholesterol and its correlation with heart disease that pointed us in the wrong direction for the past 30 to 40 years. Dietary sources of cholesterol and saturated fats were to be avoided. In their place, vegetable oils with polyunsaturated lipids were recommended. The medical community had made a common mistake of assuming that correlation implied cause without identifying the mechanisms that could prove cause. Now, with the idea that cholesterol was the cause of heart disease so ingrained in the minds of doctors and people, it has been very hard to correct that mistake and teach people about one of the real causes of heart disease—Omega-6!
The statins have no effect on excess omega-6 and the increased inflammation, clotting and adhesion that it produces. Taking fish oil will help balance the essential fat ratio, but it won’t help much if we continue to consume massive amounts of omega-6 typical of most on western diets. Even those on vegan and vegetarian diets can have excessive omega-6 if they are not aware of the sources and do not eat seafood.

Fish and fatty acid consumption associated with lower risk of hearing loss in women

Hearing loss–yet another medical problem associated with your essential fat balance.

ClinicalNews.Org

Public Release: 10-Sep-2014

Study provides insights to possibly prevent or delay acquired hearing loss

BOSTON, MA – Researchers at Brigham and Women’s Hospital found that consumption of two or more servings of fish per week was associated with a lower risk of hearing loss in women. Findings of the new study Fish and Fatty Acid Consumption and Hearing Loss study led by Sharon G. Curhan, MD, BWH Channing Division of Network Medicine, are published online on September 10 in the American Journal of Clinical Nutrition (AJCN).

“Acquired hearing loss is a highly prevalent and often disabling chronic health condition,” stated Curhan, corresponding author. “Although a decline in hearing is often considered an inevitable aspect of aging, the identification of several potentially modifiable risk factors has provided new insight into possibilities for prevention or delay of acquired hearing loss.”

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The amount of omega-3 (DHA) in a mother’s milk more important than money spent per pupil in predicting test performance

This may be why USA test scores are dropping in comparison to other countries. If you want your kids to do well in school, you have to give them a good balance of essential fats! My book will show you how.

ClinicalNews.Org

Their findings show that the amount of omega-3 docosahexaenoic acid (DHA) in a mother’s milk — fats found primarily in certain fish, nuts and seeds — is the strongest predictor of test performance. It outweighs national income and the number of dollars spent per pupil in schools.

“Breast milk in the USA is among the worst in terms of its fat balance”

Researchers at UCSB and the University of Pittsburgh use breast milk to show a correlation between dietary fats and academic success

By Andrea Estrada

Tuesday, September 9, 2014 – 22:45

Santa Barbara, CA

Hold the Mayo | The UCSB Current

Comparison of amounts of dietary DHA to academic performance

Comparison of amounts of dietary DHA to academic performance

This graph shows the relationship between breast milk fats and test performance. Countries in which diets contain less of the good (omega-3) fat and more bad (omega-6) fat are toward the left. Those with better test score are toward the…

View original post 1,170 more words

Vegans and Vegetiarians–Omega-6/3 ratio matters, no matter what diet you prefer

Even vegans and vegetarians can end up with high omega-6 ratios in their tissue if they are not aware of the sources and quantities of omega-6 and omega-3 in various foods. The Paleo diet, low carb diet, South Beach diet, Atkins diet, diabetic diets all can benefit from maintaining a balance between omega-6 and omega-3 because the effects of these essential fats operate at the cellular level in every cell in our bodies. They make up our cell membranes and compete with each other for positions in the cell membrane. When a cell needs a hormone, it simply sends a phospholipase enzyme to clip one of these essential fats and turn it over to enzymes like the COX-1 or COX-2 enzyme to make a prostaglandin. If the starting point for the prostaglandin is an omega-6 fat, the result is an inflammatory hormone, if it starts with an omega-3 fat, the prostaglandin that results will be anti-inflammatory. There are a series of hormones that are derived from these essential fats and in each case we need to have a balance between omega-6 and omega-3.

Omega-6 is necessary, just like omega-3. We need it to help with clotting and healing from injuries, but excess omega-6 ends up causing our bodies to make way too many harmful hormones and too few of the beneficial omega-3 hormones. It is a good thing that we need some omega-6, because it would be hard to avoid it completely since it is in almost all foods at some level. Our problems start when we eat foods that are extremely high in omega-6 without balancing that intake with omega-3. For vegans and vegetarians it is easy to end up with a high omega-6/3 ratio, because there are few plant based foods that are high in omega-3, but there are many that are really high in omega-6. The green leafy veggies do have a good ratio, but the quantity of omega-3 is low, so it only take a little of the foods that are high in omega-6 to upset your balance.

I am not a vegan or vegetarian, but I do consume a lot of veggies. I have a friend that is a vegetarian. He began following a vegetarian diet to improve his heart health, but after a while, he began developing inflammatory problems, like pseudo-gout in his wrist and problems with his Achilles tendon. His tennis elbow was giving him problems as well. I asked him to review my book and suggested that he use the information in it to balance his omega-6/3 ratio. He did and now has eliminated his inflammatory based problems. Now his vegetarian diet is truly heart healthy.

The diet I follow is close to a Paleo diet, although I do eat dairy and some pasta, rice, and use some flour.
I am able to get much of the meat I consume from the wild. Wild meat are more likely to have a balanced omega-6/3 ratio like animals in Paleo times, but meats and eggs produced by our modern agriculture system have high omega-6/3 ratios that need to be balanced by other foods that are high in omega-3. My book can show you how to balance your omega-6/3 ratio.

Saturated Fats vs Omega-6

For over 50 years doctors have been telling us that saturated fats and cholesterol were causing heart disease. They were wrong, there was never any biochemical mechanism to show how saturated fats were causing heart disease. There were some studies that showed a correlation between blood cholesterol levels, but there were others that did not show a correlation in other countries. Still, the fact that the arterial plaque contained saturated fats and cholesterol was enough to make some jump to the conclusion that cholesterol was the cause of heart disease. The real cause is omega-6, the correlations are much stronger than they ever were with cholesterol, but again correlation does not prove cause–it just gives you a point to begin the search for cause. The proof comes from the biochemical processes that use the omega-6 lipids to make hormones that promote clotting, adhesion, inflammation, vaso-constriction (causing higher blood pressure), pain and swelling. There are no biochemical mechanisms showing saturated fats doing any of those things that are all associated with heart disease and many other diseases.

Overeating in general is a major factor in the accumulation of fat deposits in our arteries. It is also one of the sources of cholesterol in our blood. When we eat more energy than we burn, our cells look for ways to store that energy, creating fat is one of those ways, but making cholesterol is another. There is a feedback system that suppresses the formation of cholesterol by cells when blood cholesterol levels are high, but we overwhelm that system when we overeat. As I pointed out in an earlier post, omega-6 is one of the causes of our overeating, it causes our bodies to make endo-cannabanoids that stimulate us to eat more than we need. Reducing omega-6 will help you lose weight and will improve you health and prevent many different medical problems.

My book will show you how to reduce your omega-6.
http://www.lulu.com/shop/emile-m-lores-jr-phd/the-oil-change-diet/paperback/product-21755800.html

It is on amazon as an ebook for $3.99

The Evidence And Politics of Prevention

Here is a link to an abstract of Dr Lands indictment of our medical care system with its focus on treatment instead of prevention:
http://www.ncbi.nlm.nih.gov/pubmed/16387724

The abstract is short and simple:

Ann N Y Acad Sci. 2005 Dec;1055:179-92.
Dietary fat and health: the evidence and the politics of prevention: careful use of dietary fats can improve life and prevent disease.
Lands WE.

Abstract
Every year, more young people start the slow progressive injury that eventually becomes cardiovascular disease and death. It could be prevented with nutrition education, but medical efforts focus more on treatments for older people than on preventing primary causes of disease in young people. Two avoidable risks are prevented by simple dietary interventions: (1) Eat more omega-3 and less omega-6 fats, so tissues have less intense n-6 eicosanoid action, and (2) eat less food per meal to lower vascular postprandial oxidant stress. An empirical diet-tissue relationship was developed and put into an interactive personalized software program to aid informed food choices.

He wrote another article that includes the insurance companies. Here is the abstract of that one:
Nutr Health. 2009;20(2):79-89.
False profits and silent partners in health care.
Lands B.

Abstract
Traditional health care services have focused more on treatment of signs and symptoms of cardiovascular disease rather than on prevention of primary causal factors. This bias created a nation with increasing numbers of older people paying for increasing treatment costs. Treatment-oriented clinicians, drug companies and hospitals take a major proportion of ever-increasing health care dollars. Without prevention, American families gain little long-term relief from the highest health care treatment costs in the world. A lack of public accountability for valid surrogate endpoints continues to drain funds for treatments that do not remove underlying primary causes. It seems unethical and uneconomical to withhold community-wide primary prevention advice and only attend to people with clinical signs of disease. Also, treatments that remove a sign or symptom without removing the primary cause unethically set a sense of improved health while leaving unchanged the cause to continue harming future generations. A good alternative would be long-term primary prevention that removes primary causal factors and prevents the onset of signs and symptoms of disease. Health insurance companies could be effective partners with corporate and individual subscribers by diverting resources toward preventing proved primary causes of disease. A chain of molecular events that causally connects modifiable food choices to many health disorders has a measurable mediator: the proportions of omega-3 and omega-6 in tissue highly unsaturated fatty acids (HUFA). Health risk assessment can monitor the diet-based proportions of tissue HUFA which influence hundreds of vital physiologic events. Many financial losses will likely be decreased by primary prevention advice to choose foods that increase intakes of omega-3 fats, decrease intakes of omega-6 fats and include fewer calories per meal.

As I have said before, YOU are the only one with pure interest and benefit from preventing medical problems. Most people do not know about the harm they are doing to their bodies consuming high omega-6 foods. We have heard much more information about the benefits of omega-3, but our food industry simply uses that to make you think a food is healthy when they tell you “It has Omega-3”–they don’t tell you is still has 10 times as much omega-6 and that at that ratio you are still doing harm to your body. Most dietitians are trained in the UDSA guidelines, and they promote many foods that are much higher in omega-6 than omega-3 as healthy–like peanuts and peanut butter.

Look at who benefits from you not knowing this information:
Doctors–they are paid to fix problems not prevent them.
Insurance Companies–they get to keep 20% of health insurance premiums, higher premiums the more that make.
Industrial Agriculture–they grow soybeans, corn, wheat–primary sources of omega-6, they want us eating more.
Food Industry–they love advertising food as healthy without having to pay the cost of healthy food.
Drug companies–they want you to keep taking the pills that treat the problems caused by excess omega-6.

If you are reading this or already know about the harm that comes from excess omega-6, you are one of the lucky ones. The real data is clear–there is an obvious correlation between increasing proportions of omega-6 and many different diseases. Correlation studies are simple and easy to understand, but correlation doesn’t prove cause. The proof comes in the biochemistry that shows the steps in the body’s processing of the lipids and the cellular actions that result from the eicosanoid hormones that are produced from omega-6 and omega-3 lipids. That is far more difficult to understand for most people unless they have an advanced education that includes biochemistry. I do and I can tell you the link between omega-6 and the

    cause

of many diseases is clear.

http://www.amazon.com/dp/B00L5UTY9W#

Video on balancing omega-6/3

Here is a link to a video by Dr Bill Lands on the benefits of balancing your omega-6/3 ratio.

http://www.efaeducation.org/wellness-videos-balanceimpacts.html

My book teaches you how to reduce omega-6 and increase your omega-3 to achieve a balance. It has list of the amount of omega-6 and omega-3 in a wide variety of foods, recipes with the % omega-6 they will generate and a month of menus.

Available on Amazon for $2.99 (for a limited time)
http://www.amazon.com/dp/B00L5UTY9W

Print version available at Lulu.com for $10.49
http://www.lulu.com/shop/emile-m-lores-jr-phd/the-oil-change-diet/paperback/product-21755800.html

Omega-6 Makes You Fat!

When I started following The Oil-Change Diet, I did it for health reasons, not really expecting it to help me lose weight. I was definitely pleased when I lost 15 pounds in the first 3 weeks, but I knew that weight loss was mostly water weight (from reduced inflammation, swelling and vaso-constriction). I have been really pleased to see the continued weight loss at the rate of a couple pounds per month that has followed and helped me lose what is now a total of 50 pounds.

I have been guessing that the reason was somehow the change in omega-6/3 ratio had changed my serotonin or serotonin receptors, but I finally found a scientific basis for that weight loss: http://www.ncbi.nlm.nih.gov/pubmed/24081493

The paper points out that increased levels of omega-6 in our diet causes an increase in endocannabanoids. As a result, these endocannabanods act like marijuana and give us the munchies. They found that a high percentage of omega-6 whether in a high fat or low fat diet increases these endocannabanoids. Their paper shows that even with a low fat diet, when the ratio of omega-6/3 is high, the omega-6 causes increased adipose tissue (fat).

Here is the abstract:

Dietary linoleic acid elevates the endocannabinoids 2-AG and anandamide and promotes weight gain in mice fed a low fat diet.

Alvheim AR1, Torstensen BE, Lin YH, Lillefosse HH, Lock EJ, Madsen L, Frøyland L, Hibbeln JR, Malde MK.

Author information

Abstract

Dietary intake of linoleic acid (LNA, 18:2n-6) has increased dramatically during the 20th century and is associated with greater prevalence of obesity. The endocannabinoid system is involved in regulation of energy balance and a sustained hyperactivity of the endocannabinoid system may contribute to obesity. Arachidonic acid (ARA, 20:4n-6) is the precursor for 2-AG and anandamide (AEA), and we sought to determine if low fat diets (LFD) could be made obesogenic by increasing the endocannabinoid precursor pool of ARA, causing excessive endocannabinoid signaling leading to weight gain and a metabolic profile associated with obesity. Mice (C57BL/6j, 6 weeks of age) were fed 1 en% LNA and 8 en% LNA in low fat (12.5 en%) and medium fat diets (MFD, 35 en%) for 16 weeks. We found that increasing dietary LNA from 1 to 8 en% in LFD and MFD significantly increased ARA in phospholipids (ARA-PL), elevated 2-AG and AEA in liver, elevated plasma leptin, and resulted in larger adipocytes and more macrophage infiltration in adipose tissue. In LFD, dietary LNA of 8 en% increased feed efficiency and caused greater weight gain than in an isocaloric reduction to 1 en% LNA. Increasing dietary LNA from 1 to 8 en% elevates liver endocannabinoid levels and increases the risk of developing obesity. Thus a high dietary content of LNA (8 en%) increases the adipogenic properties of a low fat diet.

My book, http://www.amazon.com/dp/B00L5UTY9W teaches you how to reduce your omega-6 and lose weight as well as prevent many of the medical problems we face in the US.

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