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Experimenting with Oils: Part 1
Fat: The Healthy Kind!
Let’s get this out there in the open right away so there is no confusion: fat is NOT bad!
We need to consume fats in order to have a healthy diet. Fats have numerous health benefits including satisfying our appetite, balancing hormone production, enhancing mineral absorption, providing a longer burning source of energy, aiding the liver with digestion, and helping with the production of natural anti-inflammatory substances. All good things!
That being said, not all fats are created equal:
- Saturated Fat – highly stable in nature, do not turn rancid easily even at higher temperatures.
- Monounsaturated Fat – relatively stable, do not turn rancid easily. They are liquid at room temperature, but semi-solid upon refrigeration.
- Polyunsaturated Fat – unstable even at room temperature, easily damaged by temperature changes and moisture and oxygen exposure, refrigeration required, turn rancid quickly and easily.
In other words:
Saturated Fats = good
Monounsaturated Fats = decent
Polyunsaturated Fats = VERY BAD! Run and hide from these!
All foods have a combination of fats, but when you check the label, the fat with the highest weight will (obviously) be the all-consuming fat in this product. For example, if your food has 1 gram of saturated fat, 2 grams of monounsaturated fats, and 15 grams of polyunsaturated fats--VERY BAD! Run and hide!
Speaking of reading labels, another good thing to be aware of is the processing of oils. Any product with the words refined, hydrogenated, partially hydrogenated or cold-processed
are BAD. These have been chemically processed in a pretty disgusting way--either with a petroleum-based solvent or with tiny bits of metal (such as in the hydrogenation process). Do either of these sound like things you want to be putting in your body? I don’t think so. The body cannot process any of these kinds of fake fats and consuming then can lead to serious health concerns such as diabetes, birth defects, cancer, heart disease, poor bone health and sexual dysfunction.
GOOD words to find on product labels include: organic, first-cold pressed or cold-pressed, expeller-pressed, unrefined, and extra virgin.
The table below is a quick reference to help you decide what to put in your grocery cart and what to put back on the shelf:
| TOTALLY SAFE | SAFE-ISH | UNSAFE | NEVER USE |
|---|---|---|---|
| Lard | Olive Oil | Vegetable/Soybean Oil | Canola Oil |
| Ghee | Peanut Oil | Corn Oil | |
| Beef and Lamb | Avocado Oil | Flax Oil | |
| Chicken, Duck, Goose | Macadamia Nut Oil | Hemp Oil | |
| Coconut Oil - organic & virgin | Sesame Oil | Pine Nut Oil | |
| Red Palm Oil - organic & virgin | Pumpkin Oil | ||
| Palm Kernel Oil | Safflower Oil | ||
| Sunflower Oil | |||
| Grapeseed Oil |
A word about the two most commonly used oils (vegetable and canola): both are EXTREMELY processed and genetically modified. Vegetable oil can be consumed in small doses if you make sure to get it from a reputable source and it is not refined or processed (good luck finding that!). Canola oil is extracted from a hybridized rapeseed, which is a genetically modified crop to begin with, so before it’s even extracted it’s already been scientifically created. This is not a natural product and does NOT belong in the body. PUT IT BACK ON THE SHELF.
Have you had enough of me yelling at you? Well, then let’s talk about butter. You might groan and say, “No, not butter, too!” But I’m here to tell you that butter is actually okay! Search for raw, unprocessed butter made from a grass-fed cow (I know, it sounds like it’s going to be hard to find, but honestly, butter is worth it, right?). Butter has all these things going for it:
- Protects from arthritis, cataracts, fungal infections, cancer, and hardening of the arteries
- Aids with weight management and muscle growth
- Helps assimilate minerals into the bloodstream
- Enhances brain function and increases cell membrane integrity
- Assists with anti-inflammatory responses systems in our bodies
Butter truly does make everything better--in more ways than one. Here’s the super good news: you SHOULD eat it every day! But do keep in mind that you should still consume it in appropriate amounts. Please do not go out and eat a stick of butter a day while saying, “Heidi says it’s okay!” To this I would shake my head and explain that you’ve missed the point of this blog.
Cooking with healthy fats is just the beginning to eating better and feeling better. If you struggle with autoimmune disease, fatigue, hormone imbalance, infertility, weight gain, depression or gastrointestinal health, let’s talk about how I can help you heal yourself. I offer a 20-minute Health Discovery Session for $49 to get you on the right path to wellness. Contact me today.
Information for this blog based on an article by Caroline Barringer, “Fats: Safer Choices for Your Frying Pan and Your Health.”
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One of the reasons fad diets often fail is because they are not sustainable. The other reason is because they usually harm different systems in the body as much as they are meant to help. As with all health issues, when it comes to diet, everything should be in moderation. The following five diet points all involve TOO much of a “good thing”:
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When it comes to improving your health and energy levels, the balance between sodium and potassium is crucial. These two minerals are involved in essential cellular functions, working together to maintain your body’s energy, hydration, and response to stress. If you're looking to enhance your mood, energy, and overall well-being, learning about this balance is vital. The Role of Sodium and Potassium in Your Body Inside each of your cells, the sodium-potassium pump helps regulate the movement of nutrients and waste. This process is essential for maintaining energy levels, proper hydration, and managing stress responses. The ratio between sodium and potassium determines how well this pump operates, making it critical for your health. Think of this balance like a tightrope: too much or too little on either side, and things can start to go wrong. Imbalances in sodium and potassium can lead to health problems that may already be affecting how you feel on a daily basis. Ideal Sodium-Potassium Ratio for Health In Hair Tissue Mineral Analysis (HTMA), the optimal sodium-to-potassium ratio typically falls between 2.1 and 3.1, with 2.4 being the median. This ratio reflects how well your body manages stress, inflammation, and hydration. When your sodium-potassium balance is off, it can be a sign of deeper issues with stress and overall health. High Sodium-Potassium Ratio: A Signal of Acute Stress A sodium-potassium ratio above 3.1 suggests that your body may be dealing with acute stress or inflammation. Some common signs of an elevated ratio include: Water Retention and Bloating: High sodium levels can cause the body to retain water, leading to puffiness or swelling. High Blood Pressure: Increased sodium often results in elevated blood pressure, especially if excess water is being held in your system. Mood Swings and Irritability: Rapid changes in mood, heightened stress responses, and irritability can be tied to high sodium levels. Hormonal Imbalances: An imbalance in sodium and potassium can lead to estrogen dominance, affecting other hormones and potentially causing mood swings, bloating, and menstrual irregularities. Liver and Kidney Strain: If your ratio is excessively high—above 12—it can indicate significant stress on your liver and kidneys, two organs essential for detoxification. Factors such as exposure to heavy metals (like copper, mercury, or aluminum) or certain medications can also elevate your sodium levels, pushing this ratio higher. Low Sodium-Potassium Ratio: A Marker of Chronic Fatigue If your sodium-to-potassium ratio falls below 2.1, it’s often a sign of chronic fatigue or prolonged stress. A low ratio, also known as an "inverted ratio," is associated with several symptoms: Chronic Fatigue and Weak Immunity: A low ratio indicates that your body is exhausted, often resulting in feelings of extreme fatigue and a weakened immune system. Food Cravings and Digestive Issues: Low potassium levels can trigger cravings for sugar or stimulants, and may lead to digestive discomfort. Emotional Instability: Low potassium can also contribute to irritability, frustration, and feelings of being emotionally drained. Trauma Response: When the sodium-potassium ratio dips below 1, it can be linked to deep-seated stress or trauma, signaling that your body needs serious support. As with a high ratio, heavy metal toxicity or certain medical treatments can contribute to a lowered sodium-potassium ratio, making it essential to address both mineral imbalances and environmental factors. How to Restore Sodium-Potassium Balance Bringing your sodium-potassium ratio back into balance is key to improving energy and overall health. Here's what you can do: For a High Ratio: Increase Potassium-Rich Foods: Eat more potassium-rich foods like bananas, avocados, leafy greens, and sweet potatoes to help counteract high sodium levels. Reduce Inflammation: Investigate possible sources of chronic inflammation, whether it's diet-related, stress-related, or due to exposure to toxins. Lower Stress: Engage in stress management techniques such as mindfulness, meditation, or gentle exercise to help reduce inflammation and restore balance. For a Low Ratio: Consider Potassium Supplements: If HTMA results show low potassium, supplementation may be necessary to correct the imbalance. Support Emotional Health: Chronic stress or trauma can often be at the root of low ratios. Seeking emotional support through therapy or stress-reducing activities can help. Check for Toxic Metals: If heavy metals are present, detoxifying your body may be required to restore proper sodium-potassium balance. Conclusion: Balance is Key to Wellness The sodium-potassium ratio may seem like a small detail, but it has a major impact on your health and energy levels. Whether you’re struggling with chronic fatigue, mood swings, or inflammation, maintaining the right sodium-potassium balance is crucial for overall vitality. Paying attention to this balance can help you manage stress, support your hydration, and guide you toward better health. By incorporating strategies to restore your sodium-potassium ratio, you can take control of your well-being and experience more energy, better mood stability, and improved resilience against stress. HTMA is the way to understand your own ratio. In a few days, the 'Special of the Year' will be revealed, allowing you to discover your personal ratio and learn how to enhance it, along with your health and energy! Make sure to sign up for my newsletter and open your emails!
It’s a safe bet that many people today are dealing with sluggish livers, even if they don't realize it. With the constant exposure to toxins in our modern environment, the liver, our body’s primary detox organ, is working overtime to clear out the “junk” we encounter every day. Whether it’s heavy metals, chemical pollutants, mold, or even stress, your liver is under constant pressure to keep up. While it’s easy to assume that most of us have some level of liver dysfunction, it’s important to understand how serious the situation is for each individual. A sluggish liver can lead to a variety of health issues, but it’s not always easy to pinpoint without the right testing. That’s where a Hair Tissue Mineral Analysis (HTMA) comes in, offering valuable insights into liver function and overall health. Here’s how an HTMA can help assess liver health and why you should consider this test for yourself or your family. 1. Cobalt Levels: A Clue to Liver Health One of the best indicators of liver performance that shows up on an HTMA panel is cobalt. Cobalt is a mineral that has two sides: as part of Vitamin B12 (methylcobalamin or hydroxocobalamin), and as a toxic metal in high amounts. When the liver isn’t functioning properly, the body can’t absorb Vitamin B12 efficiently, leading to cobalt accumulation in the liver. This build-up can manifest in various health issues, including thyroid problems, tinnitus, blood thickening, and even vision or hearing loss. Elevated cobalt levels in the hair can be a red flag that the liver is under stress. By paying attention to cobalt levels in an HTMA, you can get a clearer picture of your liver’s ability to detoxify and absorb essential nutrients. 2. The Sodium/Potassium Ratio: A Life-Death Indicator Another vital aspect of liver health reflected in HTMA results is the sodium to potassium (Na/K) ratio. Sometimes referred to as the “Life-Death” ratio, this measurement reveals a lot about your body's overall stress and energy levels. A low Na/K ratio typically indicates burnout, chronic fatigue, low stomach acid, and compromised immune function. All of these issues are connected to liver dysfunction. The body’s inability to detoxify and heal is often a result of chronic stress and infections, which can further impair liver function. If you have infections, the liver may be struggling to keep up with the detox demands, making the Na/K ratio a valuable marker for assessing overall liver health. 3. Heavy Metal Levels: A Key Sign of Liver Strain Heavy metals like mercury, lead, arsenic, cadmium, and aluminum are highly toxic to the body. When these metals show up in an HTMA panel, it’s a clear indication that the liver is working hard to detoxify the system. Interestingly, low levels of heavy metals can also signal liver trouble. If your HTMA shows little to no heavy metal excretion, it could mean the body is storing these toxins rather than eliminating them. This often points to an overburdened or sluggish liver that isn’t able to keep up with the detoxification demands. Either way, the presence (or absence) of heavy metals is an important clue that your liver might be overwhelmed, making it crucial to support proper detoxification pathways. 4. Oxidation Rate: Slow Metabolism, Slow Detox HTMA also helps assess the body’s metabolic rate through the oxidation rate, which is the balance between calcium and phosphorus. When this ratio is elevated, it indicates slow oxidation, meaning a slower metabolism. People with slow oxidation rates tend to be poor eliminators, meaning they struggle to detoxify and remove toxins from the body. This is another key indicator that the liver is sluggish and not able to efficiently process toxins. When your metabolism slows down, so does your liver’s ability to clear out harmful substances, leaving you feeling fatigued, bloated, and overwhelmed. 5. Lithium Levels: A Detoxification Powerhouse Lithium is a fascinating and often overlooked mineral when it comes to liver health. While most commonly known for its pharmaceutical use in treating bipolar disorder, lithium also plays an important role in detoxification. On an HTMA panel, low lithium levels can indicate poor detoxification, particularly in terms of glutathione production. Glutathione is the body’s master antioxidant, essential for detoxifying the liver and protecting cells from oxidative damage. If lithium is low, it may suggest that your liver is struggling to produce enough glutathione to keep up with detox demands. Although research on lithium’s role in detoxification is still emerging, clinical evidence points to its importance in supporting healthy liver function. The Bottom Line: Start with Minerals for Better Detoxification The liver is central to your body’s ability to detoxify, but it can’t do the job alone. Minerals are the foundation of every detox pathway in the body. Without adequate mineral support, detoxification can’t happen effectively, no matter how many supplements or herbs you take. This is why it’s so important to use HTMA testing to assess mineral levels and create a plan to restore balance. When you support the body with the right minerals, you can improve liver function, increase detoxification, and enhance overall health. Why Wait? Something Big is Coming! If you’re ready to get serious about your liver health and understand your body’s detox capabilities, there’s no better way to start than with an HTMA test. This test provides critical insights into your mineral balance, liver health, and overall metabolic function. And the best part? A major deal is coming your way this Thanksgiving! Keep an eye on your emails because you won’t want to miss out on what’s coming—a huge opportunity to get the testing and insights you need to take control of your health. Make sure you’re ready for this game-changing offer—it’s going to be the deal of the year!
Are you struggling to lose weight? Functional medicine may be the solution you've been looking for. This guide explores the role of functional medicine in weight loss and provides practical tips for success.
If you have followed our discussions over the past several weeks, you now understand that minerals are indispensable for maintaining overall health. What may be less known is their critical role in preserving the integrity and function of the digestive system. Our gut relies heavily on the proper balance of minerals to maintain digestion, nutrient absorption, and immunity. When mineral balance is disrupted, it can lead to a cascade of digestive problems and gut imbalances that perpetuate a cycle of poor health. To support optimal gut function and overall wellness, understanding the roles that key minerals like calcium, magnesium, selenium, zinc, and electrolytes play is essential. Calcium: Enhancing Digestive Function with Hydrochloric Acid One of the most critical functions of calcium in the digestive system is its role in enhancing the production of hydrochloric acid (HCl) in the stomach. HCl is essential for breaking down food, particularly proteins, and it helps to sterilize the stomach by killing harmful pathogens before they reach the intestines. Without sufficient HCl, digestion can be compromised, leading to indigestion, bloating, and malabsorption of nutrients. Beyond digestion, calcium’s influence on hydrochloric acid production also helps improve intestinal permeability, often referred to as "leaky gut." Leaky gut occurs when the tight junctions of the intestinal lining weaken, allowing undigested particles and toxins to enter the bloodstream, triggering inflammation. By enhancing HCl production, calcium can help tighten these junctions and reduce permeability. Additionally, calcium plays a key role in easing diarrhea by helping to regulate fluid balance in the intestines. Chronic diarrhea can result in a significant loss of essential minerals, creating a vicious cycle of malabsorption and further mineral deficiencies. By supporting gut integrity and fluid balance, calcium helps break this cycle, making it a critical mineral for gut health. Magnesium: Balancing Calcium and Supporting Bowel Regularity Magnesium works in harmony with calcium to balance its stimulatory effects on hydrochloric acid production. Where calcium promotes HCl production, magnesium ensures that this process doesn't become overstimulated, which could lead to excessive acid levels and related discomforts. Magnesium also plays a key role in promoting regular bowel movements and easing constipation. It helps to relax the muscles in the digestive tract, allowing for smoother movement of stool through the intestines. This mineral also supports gallbladder function by ensuring that bile is properly emptied, which aids in fat digestion and overall gut health. In cases of constipation, magnesium can offer relief by drawing water into the intestines, which helps soften stool and promote regularity. Proper magnesium levels are vital for preventing digestive sluggishness and maintaining optimal motility throughout the digestive system. Selenium: A Protector of the Gut and Pancreas Selenium is often praised for its powerful antioxidant properties, but it is also crucial for gut and pancreatic health. Selenium helps to reduce inflammation in the digestive system by supporting the production of selenoproteins, which are anti-inflammatory in nature. These proteins play a key role in protecting the gut lining from oxidative stress and inflammatory damage, both of which can contribute to conditions like leaky gut and irritable bowel syndrome (IBS). Furthermore, selenium supports pancreatic health by promoting the production of digestive enzymes. These enzymes are necessary for the breakdown of food and nutrient absorption. Without adequate selenium, pancreatic function can become impaired, leading to issues with digestion and nutrient malabsorption. In addition to its role in the pancreas, selenium helps to promote a healthy gut microbiome by reducing oxidative stress, which allows beneficial bacteria to thrive. A balanced microbiome is essential for optimal digestion, immune function, and even mental health, making selenium a vital mineral for overall gut wellness. Zinc: Essential for Gut Lining Integrity and Immune Support Zinc plays a critical role in promoting the production of pancreatic enzymes, which are essential for the proper digestion of proteins, fats, and carbohydrates. Without adequate levels of these enzymes, food cannot be broken down efficiently, leading to malabsorption and digestive discomfort. Zinc is also crucial for maintaining the integrity of the gut lining. It supports the tight junctions between cells in the intestinal wall, preventing leaky gut and the associated inflammatory responses. By ensuring a healthy gut barrier, zinc reduces the risk of systemic inflammation and the development of autoimmune conditions. In the gut, zinc also helps to regulate immune cells and decrease inflammation. It protects against oxidative damage caused by excess iron and copper, which can otherwise trigger inflammation. Furthermore, zinc promotes microbiome diversity, which is key to a healthy and resilient gut. Zinc also helps ease diarrhea by reducing intestinal inflammation and promoting fluid balance, making it an essential mineral for gut health. Electrolytes: Hydration and Digestive Regularity Electrolytes—namely sodium, chloride, and potassium—are essential for maintaining proper hydration and fluid balance in the body. These minerals help to regulate bowel motility and ensure that waste moves smoothly through the digestive tract. Proper electrolyte balance supports regular bowel movements and prevents both constipation and diarrhea by maintaining the correct levels of fluid in the intestines. The Vicious Cycle: Mineral Deficiencies and Gut Health When inflammation or imbalance occurs in the gut, it often leads to the malabsorption of minerals and vitamins, which can exacerbate gut dysfunction. Over time, this creates a vicious cycle where poor gut health leads to further mineral deficiencies, which in turn worsens digestive problems. Breaking this cycle requires a two-pronged approach: supporting both mineral balance and digestion. This is why I almost always recommend Hair Tissue Mineral Analysis (HTMA) in conjunction with other functional medicine testing to assess and address mineral imbalances. Conclusion Maintaining a balanced intake of essential minerals is crucial for supporting gut health. Calcium, magnesium, selenium, zinc, and electrolytes each play unique roles in digestion, absorption, and gut integrity. Without these key minerals, digestive health suffers, leading to a cascade of health problems. To break the cycle of malabsorption and gut dysfunction, it’s essential to address both mineral balance and digestive function simultaneously. Sign up for my newsletter to stay informed about exciting new ways to support your gut health and keep an eye out for something big coming this holiday season! You won't want to miss it!
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