The Good, The Bad and The Ugly

Fats – The Good, The Bad and The Ugly

By Dr Sanien de Beer – Phytotherapist – Practitioner of Herbal and Nutritional Medicine

 
When thinking of fats it is slightly more involved that the title of this epic 1966 Clint Eastwood film…

Dietary fats are essential for health and well being.  There are different types of fats, each with different functions in the body.  In addition there are the cholesterol myths and mysteries… The functions of the different types of cholesterol, distinguish them from being “good, bad or ugly”.  In this article the following concepts will be explored:

·      The difference between saturated, unsaturated and trans fats

·      The connection between cholesterol and the steroid hormones

·      Essential Fatty Acids and the food sources in which they are found

Fatty Acids consist of carbon chain molecules. The way these molecules are attached to each other, will determine if the fatty acid is saturated or unsaturated.  

When the term “saturated” is used it means that all the carbon atoms in the chain are linked to the maximum number of hydrogen atoms possible. This implies that there are single bonds between all carbon atoms and the molecule cannot accept any other atoms into its structure.

When the term “unsaturated” is used it means the carbon atoms contain less than the maximum number of hydrogen atoms it can possibly hold. This implies that there are double bonds between some of the carbon molecules. A single double bond is referred to as mono saturated, and multiple double bonds as poly saturated fatty acids.

Tans fatty acids are unsaturated fatty acids as it contains double bonds between the carbon atoms.  These double bonds are formed during the hydrogenation process. Trans Fatty acids can act as powerful enzyme inhibitors and can act as a blocking agent for the normal handling of fatty acids in the body. Trans fatty acids can also cause problems in the cellular membrane since the molecules have a different configuration that can lead to disruptions in the all important membrane structures.  This makes them biochemically undesirable.

The worst damage to fats occur during the hydrogenation process e.g. in the manufacturing of margarine.  Oils are often also treated with chemicals e.g. NaOH, or are deodorized by frying to it to evaporate the rancid molecules and to prolong the shelve life of the oils.  Natural molecules in the oils, which the body needs and knows how to use, are changed by the above processes to unnatural molecules that has never been present in nature and the body has never adapted to.Trans fatty acids can change the permeability of cell membrane leading to allergic reactions and impaired immune function. Thus has an effect on prostaglandin synthesis, which has a profound effect on health.

It is thus essential to read food labels to know what type of Fatty acid the products you buy or consume contain. This is important as double bonds between carbon atoms make the molecule highly reactive.  Toxic interactions can take place, especially when oxygen is involved and can cause damage. 

Oxidative damage to unsaturated fatty acids can happen in or outside the body, thus it is imperative that polyunsaturated fatty acids be handled correctly and that the body’s anti oxidant status is optimal.

Cholesterol is the precursor of steroid hormones in the body.  Without cholesterol, the body cannot produce these essential hormones.  But what is cholesterol?

Cholesterol is a complex fatty substance with many important functions in the body.  It can be made inside the body or supplied through foods of animal origin. When cholesterol is oxidized it can cause damage in the arterial lining of the vascular system. 


Cholesterol plays a vital role in both the physiology and anatomy of the body and is present in every cell!  It is essential for maintaining the correct balance of fluidity and rigidity of cell membranes.

The body is able to make steroid as well as cortico steroid hormones from cholesterol. The 3 best-known steroid hormones are Oestrogen Progesterone and Testosterone.  Corticoid steroid hormones include aldosterone, which plays an important role in regulating water balance within the body and cortisone, which is known to suppress inflammatory reactions while also playing a role in the “fight or flight” mechanism.

One way to determine the cholesterol status in the body is by doing a fasting lipogram analysis at a Pathologist.  A sample of blood is used and the levels of different lipo proteins are determined.  HDL (High density lipo protein) is known as the “good” cholesterol.  LDL and VLDL (Low density lipo protein and Very low density lipo protein) are classified as the “Bad and the Ugly” and these levels are used as a marker of cardio vascular risk. The ratio between these 3 different values is also in important indicator of metabolic health. 

Should there not be enough of the right type of cholesterol in the body, it might have an inhibiting effect on the body’s production of essential hormones.

Essential Fatty acids (EFA’s) have been a buzz word in health circles for many years.  It is something which cannot be produced by the body and are required from external sources/foods. These acids are known as linoleic acid (omega 6) and alpha linolenic acid (omega 3).

Both these groups of Fatty acids are essential and are required for different metabolic processes. The body has the ability to store EFA’s and to use them over a long period of time.  As EFA stores become more depleted, the body will use it more sparingly and the skin is often the first organ where a lack of EFA’s will manifest.

Different types of EFA’s are found in different types of food and can be of plant or animal origin.  Sources of linoleic acid (omega 6) include sunflower oil and seeds, safflower oil, corn, soya and groundnut oil. Sources of alpha linolenic acid (omega 3) include linseeds, linseed oil or hemp seed oil. Other sources of omega 3 include fish e.g. salmon, sardines, herring, and mackerel. The fatty acids in fish oil differ slightly from their plant counterpart as they have longer carbon chains. There are also small quantities of omega 3 oils in dairy products.

 The ratio between omega 3 and 6 Fatty acids is essential for maximum absorption. Pumpkin seeds are an example of a food source containing both omega 3 and 6 fatty acids in a desirable balance. It may be a challenge to include sufficient quantities of seeds in a typical western diet, however by careful selection and use of high quality nut and seed oils can be very effective in providing the body with these essential nutrients.

Evidence seems clear enough that fats are indeed essential for health.  The daily challenge is to ensure that sufficient quantities of the “good” fats and limited quantities of the “bad” fats are consumed.  When that is regularly done, it lays a solid foundation for optimal health and well being.

You think you CAN'T dance? WRONG!

Healing With Movement - Rediscovering Dance

As children, most of us were encouraged to dance on a regular basis, freely and openly, in whatever way felt best. A few of us may have retained or regained our ability to engage in dancing "unselfconsciously", but by the time we reach adulthood, many of us have stopped dancing altogether. We may have hang-ups about our bodies, or we may fear being judged. Then again, we may simply have fallen out of the habit for so long that we don't realize we never dance anymore. Whatever the case, there's no time like now to rediscover the healing pleasure of moving your body to music-alone, as part of a couple, or in a group. Opportunities to dance abound, once you start looking for them.

 

 

If you haven't danced in a long time and feel too self-conscious to start in a public situation, find some time alone to reintroduce yourself to the joy of listening and responding to music with your body. Turn the lights down low and remember that it's much more fun when you're not thinking about what you look like. It won't take long before your body remembers how much it loves to move. Feel the music in your soul, feel the vibrations healing your body. Treat the time like a meditation session in which you agree to allow yourself to fully inhabit your amazing body.

If you feel awkward, remember that every culture since time immemorial has celebrated life and the body with dance. All people carry the memory of dance in their blood and bones. In other words, you were born to do this, it is in you already; all you have to do is start moving. If you prefer more interaction, take a class one night a week. In most cities, you can find everything from modern dance to African dance to ballroom and salsa. Whatever you choose, you won't regret choosing to rediscover your birthright - the healing, joyful thrill of dancing.

How to improve your Golf game.

Why Pilates for Golf?

Pilates is based on movement from the center of the body, as are most shots in golf. It strengthens the center of the body, also known as the core (the trunk, shoulder girdles and pelvis). Core strength can improve hip rotation, range of motion in the shoulders and back stability, leading to more powerful and accurate golf shots. It is also a full body exercise that works all muscles and is easy on the joints. The end result is a flexible, symmetrically muscled body that is strengthened from the inside out.

PERFORMANCE BENEFITS

A stronger and more stable core helps golfers:

·  Attain an optimal back swing and follow-through with increased range of motion in shoulders

·  Get more distance and power because of added hip and torso flexibility

·  Have a stronger and bigger hip turn for greater power through rotation

·  Create a smoother and more powerful swing due to evenly conditioned back muscles

·  Maximize balance and alignment while rotating

·  Decrease fatigue because of less strain on the body

·  Hold a body position long enough to play through a shot

·  Play without pain!

TESTIMONIALS OF ACTUAL GOLFERS:

"If you've followed my career you probably remember when I was nowhere near as physically fit as I am now. What I really wanted was to get stronger and more flexible, and to look and feel more like a professional athlete. I've changed my routine to go easier on my back. I don't do squats or anything that involves a lot of compression of the spine. I've also scaled back on running, because of the pounding effect it has on the spine."

"I've added yoga to my routine recently, and combining that with my Pilates program gives me all the cardiovascular workout I need. Pilates is a method of conditioning that involves hundreds of exercises designed to improve strength and flexibility without adding bulk."

Dave Duval - Four-time All-American Georgia Tech. 1st 2001 British Open. 2nd 2001 The Masters. 2002 World Ranking #15

• ---- •

Annika Sorenstam continues rewriting the LPGA record books, launching herself into legendary golfer status. Annika is very smart about how she exercises and trains. She can perform several hundred repetitions of strengthening for her "core" muscles every day without hurting herself. Not all of these repetitions are the typical abdominal crunches. She incorporates Pilates training into her workout for variety and to keep her workout safe.

Annika Sorenstam - #1 World

                                                    • ---- •

Pilates helps you:

·  Build up the back muscles evenly

·  Elongate and align the spine for better stability

·  Strengthen the abdominals

·  Increase overall flexibility, strength and balance

·  Increase range of motion in hips and shoulders

·  Enhance concentration through focused breathing



Amazing Benefits of Nia

THE 16 BENEFITS OF NIA

• Increases the pleasure of living in your body
• Creates weight loss and proper weight maintenance
• Strengthens, tones and defines muscles
• Calms the mind and relieves stress
• Improves endurance
• Improves and increases balance, flexibility and agility
• Balances the autonomic nervous system
• Improves posture
• Improves organ function, particularly heart and lungs
• Enhances sensory awareness
• Heightens sexual function
• Builds reservoirs of chi
• Alleviates emotional problems including: depression, anxiety, post-traumatic stress disorders, obsessive-compulsive disorders and anger management issues
• Improves circulation of blood
• Improves lymphatic drainage
• Strengthens the immune system
• Improves concentration and cognitive function

WHAT IS NIA?

Nia is a workout, lifestyle and personal growth program.  More than a physical fitness or weight loss program, Nia is a way to condition, heal and transform your body, mind, emotions and spirit.  Nia is a system that blends Eastern and Western movements, concepts and philosophy derived from three main movement forms: Martial Arts (mindful precision), Dance Arts (personal expression) and Healing Arts (self-healing). The philosophy of Nia is based on the pleasure principle: If it feels good, keep doing it; if it hurts, stop and adapt what you do to feel better.

"Nia is like cholcolate.  You can't describe it - you have to taste it"

The Science of Neuroplasticity and Ageless Grace

The Science of Neuroplasticity and Ageless Grace®

21 Simple Tools for Lifelong Comfort and Ease™ - Anti-Aging Exercises That Almost Anyone – of Any Age – Can Do!™

This introductory educational program introduces all ages and all abilities to the 21 Simple Tools for Lifelong Comfort and Ease™ of Ageless Grace®.  Each tool addresses a primary factor that causes aging in the body — each tool provides many secondary fitness benefits — all 21 tools stimulate and utilize the five areas of the brain – analytical, strategic, kinesthetic learning, memory/recall and creativity and imagination!  

Ageless Grace® works by re-opening the neural pathways that were created from the time you were born until approximately the age of 21 years old.   Functional and cognitive skills were developed through typical childhood games, sports and activities that are now no longer “practiced” as adults.  The 21 Tools of Ageless Grace® re-open those pathways and, equally important, create new ones by practicing functional movements we don’t already know how to do.

Practicing, remembering and learning these simple skills allow positive results to come surprisingly quickly – much like remembering how to ride a bicycle after many years.  These aspects of movement practice combine as the process of neuroplasticity, (the ability of the brain and nervous system to change structurally and functionally), and are

 vital to active aging and youthful function.

The movement Tools of Ageless Grace® are organic rather than choreographed, and focus on using the core to stimulate cognitive function and physical function simultaneously. The Tools are practiced using a chair for stability and range of motion.  This allows all ages and abilities of seniors to practice it, as well as baby boomers, young adults, those with weight, joint, diabetes and other challenges, those in wheelchairs or with other physical limitations — and kids absolutely love it!  It also provides a great multigenerational program for grandparents, adult children and grandchildren to share.

Ageless Grace® is a profound body of work that provides amazing results in all ages — yet it simple to learn, playful, easy to do - and FUN!  It may change the model of aging in America – and the world! - and change the quality of function in your own future.

Presented by the Founder and Creator of Ageless Grace®, Denise Medved, who spent 7 years with a Duke–affiliated hospital and a university graduate department to develop this creative approach to aging.   She was an International Nia Technique Trainer for 15 years, has been teaching Nia for 26 years, is a Certified Personal Trainer, tai chi and feng shui instructor, and was in the corporate marketing and PR world for 29 years with Fortune 1000 companies.

The Benefits of Ageless Grace

The Benefits of Ageless Grace®
Each tool addresses a primary factor that causes physical aging.

All the tools stimulate and utilize the five functions of the brain—analytic, strategic, kinesthetic learning, memory/recall, and creativity and imagination.

Ageless Grace® re-opens neural pathways and stimulates the creation of new ones. From birth through approximately age 21, the brain is busy creating a complex web of neural pathways. But functional and cognitive skills that were developed through traditional childhood games, sports and leisure activities are typically no longer practiced in adulthood.
The tools activate the core of the body, including the internal organs and systems, such as the respiratory system, endocrine system, and digestive system.

Performing the tools in a chair increases stability and range of motion. People of all ages and abilities (including children) can perform the movements, including those with weight and joint issues, diabetes and other challenges such as those in wheelchairs or with other physical limitations.

Using just two or three tools each day, for no more than 10 minutes, is all that’s required to get plenty of benefit from the program. No need to go to a gym, no need for special equipment; all that’s needed is a chair.

Ageless Grace

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The Benefits of Ageless Grace
The Science of Neuroplasticity and Ageless Grace