This eZine (No. 130)

Nutrition:	Dietary Fats…The Good, Bad and the Ugly
Wellness:	Things You Should Know About Stress
Alternative:	Alternative Medicine

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Dietary Fats…The Good, Bad and the Ugly

By:  Ainsley Laing

We have all been hearing a lot lately about our Omega-3 fatty acid to Omega-6 ratios and how the typical western diet has “flipped” the ratio backwards.  Basically, we eat too many omega-6, not enough omega-3 and too much saturated and trans fat.  Omega-3 fatty acids are sorely lacking in the typical western diet having been replaced by oils with a high proportion of omega-6 oils such as corn oil.

So what does all this mean? 

The fats in foods are a combination of saturated, monounsaturated and polyunsaturated.  Omega-3 and 6 fats are polyunsaturated.  All oils and fats contain combination of  the above.  But, some fats have a higher proportion of saturates (butter) or monounsaturates (olive oil) or polyunsaturates (nut oils, corn oil, etc.). 

Trans fats are produced when an oil is “hydrogenated”.  More simply, the oils are processed to make them more stable and less likely to go rancid quickly.  Trans fats are used in most processed foods and are not good for the body. Vegetable shortening is hydrogenated oil – lots of trans fats!

With the exception of trans fats, the body requires all of the above fatty acids in different combinations. Yes – even saturated fats.  These fatty acids are used to help the body absorb vitamins such as Vitamin A as well as a host of processes like cellular metabolism and the manufacture of hormone like substances.

Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally known as “essential” is an omega 6 fat called linoleic acid. “Essential" means that the body is unable to manufacture them on its own and must come from the diet.

The body converts alpha-linolenic acid into two important omega 3 fats, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). EPA plays a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.

Omega 3 fats also play a role in the production of hormone-like substances called prostaglandins. Prostaglandins help regulate many functions like blood pressure, blood clotting, nerve transmission, inflammation, allergic responses, kidney function, gastrointestinal function and the production of other hormones.
Depending on the type of fat in the diet, certain types of prostaglandins may be produced in large quantities, while others may not be produced at all. This can lead to an imbalance in the body and ….disease.

From omega-3 fats are manufactured series 3 prostaglandins, which act to reduce platelet aggregation, reduce inflammation and improve blood flow.  From omega 6 fats are manufactured series 1 and series 2 prostaglandins. Like series 3 prostaglandins, series 1 prostaglandins are beneficial. On the other hand, series 2 prostaglandins promote inflammation and increase platelet aggregation.

This is why it is important to balance the amounts of omega 3 and omega 6 fats in the diet- aiming for a higher proportion of omega-3 fats.

Polyunsaturated oils are extremely susceptible to damage from heat, light, and oxygen. When exposed to these elements for too long, the fatty acids in the oil become oxidized. The oil becomes rancid which means it tastes and smells different. Oxidation also means free radicals. Free radicals are not a good thing – contributing to the development of degenerative diseases and cancer.

Hence, polyunsaturated oils should be stored in dark glass, tightly closed containers in a cool place. Also, cooking with oils high in polyunsaturates produces free radicals. A better choice for cooking are oils rich in monounsaturates (such as olive oil) which do not change in composition as much when heated.  Saturated fats (like butter) also do not oxidize much when cooking, but only should be used in limited amounts.

If you want to increase your omega-3 intake, the foods providing the best omega-3 profiles are flaxseeds, walnuts and salmon.  There are many other foods rich in omega-3 fats as well as the oils derived from these foods. A simple web search for “foods rich in omega-3 fats” will give you all kinds of information on this topic.
To your health!

About the Author:
Ainsley Laing, MS. has been a Fitness Trainer for 27 years and writes exclusively Body for Mind eZine. She holds certifications in Group Exercise, Sports Nutrition and Personal Fitness Training. She is also a professional engineer and mom. To see more articles by Ainsley visit http://www.bodyformind.com or the blog at http://www.bodyformind.blogspot.com

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Things You Should Know About Stress

By: Andrew John

Stress is a part of our everyday life, no matter what, when and how we are doing. It affects every person in different way, depending on personality of the victim, the level of the stress, time of exposition to it or even reaction of the surroundings. Some of us are able to deal with even high doses of stress without any problem, for them stressful situation is not an complication but rather a driving force. There are also people who keep away from them not only stress but also other things and emotions, thinking that it will keep them from going crazy. Sadly, many people are unable to get rid of stress, loose control very fast and become its victims. Still, there are so many ways to get rid of the stress that everyone can find the one that fits him.

Stress has many faces. It may be caused by the problems at work or at home, by lack of money, old debts, problems with health and many other situations. For each type of stress we react differently, depending on our personality and principles. Still, one thing is obvious: when you let the stress control you, the situation always gets worse.

Although we all want to live stress-free life, sometimes we can't avoid it. Still, high levels of continuous stress can be disastrous to ourselves and end in depression, health risks, craziness and hospitalization. This is why it is necessary to learn how to reduce the amount of stress we are exposed to as long as we want to be happy and healthy people. While there are many methods how to get rid of stress, one of the most efficient is positive thinking. When we don't have a negative attitude to our lives and we do not worry about too many things at the same time, we are much more resistant to stress and thus can live better life.

Some of us tend to solve their problems alone. Still, in case of the stress they should rather change their habits and accept every help they can get. Speaking with a friend about the situation is far better that being worried alone. What's more, when you will reject help and thus lose your friends, the only effect will be higher dose of stress.

As you can see, stress can really change your life for worse. Mood swings, health problems, lost friends, divorce, depression and even suicidal attempts - all can be caused by too much stress. What's more, uncontrolled stress tends to increase, small difficulties which appear in our everyday life become to big for you and you fall into a trap of a vicious circle, which is very hard to break. This is why it is extremely important to learn how to stop stress when you can still handle it, not when the pressure is too high and paralyzes you.

Article Source: http://www.bodyformind.com/db

About the author:
Andrew John writes about stress, natural stress relief and how to get rid of stress. For more information on Relagen and All Natural Stress Relief  go to  http://anti-stress.product-truths.com/

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Alternative Medicine

By: Christo Du Preez

ALTERNATIVE MEDICINE

Alternative medicine means different things to different people. Alternative medicine encompasses many different approaches from massage to Chinese medicine and yoga. Alternative medicine means practices or medicines that are used instead of the usual, or standard, ways of treating diseases or illness. Examples of complementary and alternative medicine are meditation, yoga, and dietary supplements like vitamins and herbs. Alternative medicine means that it is different to the dominant health care system and potentially can replace it.

Traditional Chinese Medicine is the oldest continuously practiced medical system in the world and is used by one third of the world's population as a primary health care system. Health is defined as a state of physical well being, mental alertness, socially adjusted, and spiritually developed. Health care is not about drugs and the cost of drugs.

CONVENTIONAL MEDICINE

Conventional medicine is continuing to lose market share. More and more people want options beyond what many consider to be essentially a high-tech slash, burn and poison medicine. Conventional medicine is used to describe the services that treat the symptoms of a disease or illness with prescribed medications and surgeries. Conventional medicine treats the ailing part of the body but may not address the underlying causes of the illness or disease.

Traditional practitioners don't express hopefulness when their medicine fails as they treat diseases first and then people secondly. On the other hand alternative practitioners, often encourage patients to be hopeful even when the situation is hopeless as they aim to treat the mind, body and soul of their patient.

Medicine is directly related to the biomedicine and health sciences. The term 'Medicine' today refers to the fields of surgery, clinical medicine and the medical research. Medical mistakes appear to be increasing, and if they are not, then at the very least, the publicizing of them is increasing. It makes people wary.

HERBAL

Herbal medicine is a booming industry in the United States. The American market for herbal remedies has doubled the last couple of years. Herbs may be harmful if taken for the wrong conditions, used in excessive amounts, combined with prescription drugs or alcohol, or used by persons who don't know what they are doing. Just because an herbal remedy is natural, does not mean it is safe!

ACUPUNCTURE

Acupuncture needles are usually inserted to a depth of about a quarter of an inch into the skin. The therapist gently twists or twirls them for up to 10 minutes, leaving them in five to 20 minutes longer; or stimulates them with a weak electrical current; or heats them with a burning herb such as mugwort (see moxibustion). Acupuncture was used as an illustration of medical irrationality before James Reston's fortuitous appendicitis brought it to the United States. From the impact of the LaLeche League on the advisability of breast-feeding to current studies of botanical medicines such as ginger, echinacea and ginkgo biloba, folk and alternative medicines have continuously influenced medical research and practice.

About the author:
For holistic and all things related to holistic medicine, spices, herbs, classes, yoga,teaching and understanding holistic health, visit us at at  http://www.holistic-health-degree.com

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For  your health and wellness,

Ainsley & Dave