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Thinking about going vegan?

You aren’t alone. Vegan female athletes are on the rise. If you decide to embrace the vegan lifestyle, you’ll be joining the ranks of elite athletes like:

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For today’s edition of Dear Mark, I’m answering three questions. First, can LDL actually infiltrate the arteries, or is there more to the story? Malcolm Kendrick says there’s more to the story, so I dig into some literature to see if they corroborate his position. Second, is New Zealand farmed salmon good to eat? And finally, what should you do about elevated ferritin levels—and why else might they be elevated if not because of your iron?

Let’s go:

My reading of this post by Malcolm Kendrick MD is that LDL particles cannot infiltrate the endothelial lining of our arteries:
https://drmalcolmkendrick.org/2018/08/16/what-causes-heart-disease-part-52/

Great read. Malcolm Kendrick is consistently fascinating, insightful, and enlightening.

He’s basically suggesting that LDL particles can’t manhandle their way into the artery wall, which are equipped with tight junctions—the same kind that regulate passage through our gut lining. Something has to “allow” them in. The something he finds most plausible is injury, trauma, or insult to the endothelial lining (artery wall, for lack of a better phrase).

A free public textbook available on PubMed since last month called The Role of Lipids and Lipoproteins in Atherosclerosis tackles the topic head on. In the abstract, they say:

Population studies have demonstrated that elevated levels of LDL cholesterol and apolipoprotein B (apoB) 100 [note: ApoB is a stand-in for LDL particle number, as each LDL-P has an ApoB attached to it], the main structural protein of LDL, are directly associated with risk for atherosclerotic cardiovascular events (ASCVE). Indeed, infiltration and retention of apoB containing lipoproteins in the artery wall is a critical initiating event that sparks an inflammatory response and promotes the development of atherosclerosis.

This seems to posit that infiltration of the LDL particle into the artery wall is a critical initiating event. But is it the critical initiating event? Does something come before it? How does the infiltration happen, exactly? Moving on:

Arterial injury causes endothelial dysfunction promoting modification of apoB containing lipoproteins and infiltration of monocytes into the subendothelial space. Internalization of the apoB containing lipoproteins by macrophages promotes foam cell formation, which is the hallmark of the fatty streak phase of atherosclerosis. Macrophage inflammation results in enhanced oxidative stress and cytokine/chemokine secretion, causing more LDL/remnant oxidation, endothelial cell activation, monocyte recruitment, and foam cell formation.

If I’m reading this correctly, they’re saying that “arterial injury” is another critical initiating event—perhaps the critical initiating event, since the injury causes “endothelial dysfunction,” which in turn modifies (or oxidizes) the LDL particles. But wait: so they’re saying the LDL particles are already there when the arterial injury occurs. They’ve already made it into the endothelial walls, and they’re just…waiting around until the arteries get injured. Okay, okay, but, just like Malcolm Kendrick points out, nowhere in the abstract have the authors actually identified how the LDL particles enter the endothelial lining. Maybe it’s “common knowledge,” but I’d like to see it explained in full.

Moving on:

In atherosclerosis susceptible regions, reduced expression of eNOS and SOD leads to compromised endothelial barrier integrity (Figure 1), leading to increased accumulation and retention of subendothelial atherogenic apolipoprotein B (apoB)-containing lipoproteins (low-density lipoproteins (LDL)) and remnants of very low-density lipoproteins (VLDL) and chylomicrons)

Ah ha! So, in regions of the arteries that are prone to atherosclerosis, low levels of nitric oxide synthase (eNOS)—the method our bodies use to make nitric oxide, a compound that improves endothelial function and makes our blood flow better—and superoxide dismutase—an important antioxidant our bodies make—compromise the integrity of the arterial lining. The compromised arterial lining allows more LDL particles to gain entry and stick around. So, are low levels of nitric oxide and impaired antioxidant activity the critical initiators? That’s pretty much what Malcolm Kendrick said in his blog post.

Still—high LDL particle numbers are a strong predictor of heart disease risk, at least in the studies we have. They clearly have something to do with the whole process. They’re necessary, but are they sufficient? And how necessary are they? And how might that necessariness (yes, a word) be modified by diet?

I’ll explore this more in the future.

In regards to the oily fish article (and more indirectly given the omega 6 concern- the Israeli Paradox) What do you think of NZ farmed salmon? I’m in Australia, & occasionally like a fresh piece of salmon- there are no wild caught available here sadly, but I am wondering how it measures up as an alternative?

Last year, I explored the health effects of eating farmed salmon and found that it’s actually a pretty decent alternative to wild-caught salmon, at least from a personal health standpoint—the environmental impact may be a different story.

I wasn’t able to pull up any nutrition data for New Zealand farmed salmon, called King or Chinook salmon. Next time you’re at the store, check out the nutritional facts on a NZ farmed salmon product, like smoked salmon. The producer will have actually had to run tests on their products to determine the omega-3 content, so it should be pretty accurate. Fresh is great but won’t have the nutritional facts available. I don’t see why NZ salmon would be any worse than the farmed salmon I discussed last year.

According to the NZ salmon folks, they don’t use any pesticides or antibiotics. That’s fantastic if true.

I used to eat a lot of King salmon over in California, and it’s fantastic stuff. Very fatty, full of omega-3s. If your farmed King salmon comes from similar stock, go for it.

ok can someone tell me how to reduce ferritin? Is is just by giving blood?

Giving blood is a reliable method for reducing ferritin. It’s quick, effective, simple, and you’re helping out another person in need. Multiple wins.

Someone in the comment board recommended avoiding cast iron pans in addition to giving blood. While using cast iron pans can increase iron intake and even change iron status in severe deficiency, most don’t have to go that far. Giving blood will cover you.

Ferritin is also an acute phase reactant, a marker of inflammation—it goes up in response to infections (bacterial or viral) and intense exercise (an Ironman will increase ferritin). In fact, in obese and overweight Pakistani adults, elevated ferritin seems to be a reliable indicator of inflammatory status rather than iron status.

Thanks for reading, everyone. Take care and be well!

References:

Birgegård G, Hällgren R, Killander A, Strömberg A, Venge P, Wide L. Serum ferritin during infection. A longitudinal study. Scand J Haematol. 1978;21(4):333-40.

Comassi M, Vitolo E, Pratali L, et al. Acute effects of different degrees of ultra-endurance exercise on systemic inflammatory responses. Intern Med J. 2015;45(1):74-9.

The post Dear Mark: How Does LDL Even Penetrate the Arteries, New Zealand Farmed Salmon, Elevated Ferritin appeared first on Mark’s Daily Apple.

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Contrary to what we’ve been told, industrial seed oils such as soybean, canola, and corn oils are not “heart healthy” or otherwise beneficial for our bodies and brains; in fact, plenty of research indicates that these oils are making us sick. Read on to learn about the history of the industrial seed oil industry, the adverse health effects of consuming these oils, and what dietary fats you should eat instead.

Use these links to skip ahead to another section:

• What are industrial seed oils?
• How are they made?
• How they got a reputation for being “healthy”
• Six reasons industrial seed oils are bad for you
• The health problems they can cause
• How to avoid them
• Why quality matters when it comes to omega-6s
• Six fats you should be cooking with

What Are Industrial Seed Oils?

In fact, industrial seed oils, the highly processed oils extracted from soybeans, corn, rapeseed (the source of canola oil), cottonseed, and safflower seeds, were only introduced into the American diet in the early 1900s. How, then, did these oils come to occupy such an influential position not only in the Standard American Diet but in “”Westernized” diets around the world? The story is strange indeed.

Industrial seed oils were originally used in the soapmaking process. So how did these industrial byproducts end up on our plates? Check out this article to find out. #nutrition #paleo #chriskresser

In 1870s Cincinnati, two soapmakers—William Procter and James Gamble—decided to enter into business together. While soap had historically been made from rendered pork fat, Procter and Gamble were an innovative pair and decided to create a new type of soap from vegetable oils. Around the same time, oil was discovered in Pennsylvania; it quickly displaced cottonseed oil, which had long been used for lighting, as a fuel source. Cottonseed oil was consigned to the status of “toxic waste” until the enterprising Procter & Gamble realized that all that unwanted cottonseed oil could be used to produce soap. But there was another plus that appealed to their business sensibilities: the oil could be chemically altered via a process called “hydrogenation” to turn it into a solid cooking fat that resembled lard. That’s how an oil formerly classified as “toxic waste” became an integral part of the American diet when Crisco was introduced to the market in the early 1900s. (1)

Soon, other vegetable oils followed. Soybeans were introduced to the United States in the 1930s, and by the 1950s, it had become the most popular vegetable oil in the country. Canola, corn, and safflower oils followed shortly after that. The low cost of these cooking oils, combined with strategic marketing on the part of the oil manufacturers, made them wildly popular in American kitchens even though their use was unprecedented in human history.

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How Are Industrial Seed Oils Made?

The general process used to create industrial seed oils is anything but natural. The oils extracted from soybeans, corn, cottonseed, safflower seeds, and rapeseeds must be refined, bleached, and deodorized before they are suitable for human consumption.

1. First, seeds are gathered from the soy, corn, cotton, safflower, and rapeseed plants.
2. Next, the seeds are heated to extremely high temperatures; this causes the unsaturated fatty acids in the seeds to oxidize, creating byproducts that are harmful to human and animal health.
3. The seeds are then processed with a petroleum-based solvent, such as hexane, to maximize the amount of oil extracted from them.
4. Next, industrial seed oil manufacturers use chemicals to deodorize the oils, which have a very off-putting smell once extracted. The deodorization process produces trans fats, which are well known to be quite harmful to human health.
5. Finally, more chemicals are added to improve the color of the industrial seed oils.

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From Toxic Waste to “Heart Healthy”: The History of Seed Oils

How did industrial seed oils go from being classified as “toxic waste” to enjoying the title of “heart healthy” fats? The story involves a scandalous combination of donations to medical organizations, dubious scientific research, and unsubstantiated marketing claims.

In the late 1940s, a small group of cardiologists who were members of the still somewhat new American Heart Association received a $1.5 million donation from Procter & Gamble; thanks to this generous infusion of cash from the makers of Crisco, the AHA now had sufficient funding to grow its national profile as a physician’s organization dedicated to heart health. It also were quick to endorse industrial seed oils, more kindly referred to by now as “vegetable oils,” as a healthier alternative to traditional animal fats.

Around the same time, an ambitious physiologist and researcher named Ancel Keys introduced his diet–lipid hypothesis, in which he presented data that seemed to suggest a link between saturated fat and cholesterol intake and heart disease. Since animal fats are a rich source of dietary saturated fat and cholesterol, they quickly became the object of his derision. Citing animal fats as “unhealthy,” Keys instead recommended the consumption of polyunsaturated fatty acids (PUFAs), which preliminary research had associated with reductions in cholesterol and the risk of heart disease. Keys’ conclusions were in line with the industrial seed oil industry’s motives—to get people to eat more seed oils! Soon, ads for “heart healthy” margarine (a solid form of vegetable oil) and other seed oils became commonplace, and healthy, traditional fats were all but forgotten.

While Keys’ lipid hypothesis is now understood to be based upon faulty research, his ideas nonetheless permeated the medical community. (2) Soon, many medical organizations, including the National Cholesterol Education Program and the National Institutes of Health, had hopped aboard the anti-animal fat train, echoing the AHA’s advice that people should avoid animal fat and instead consume polyunsaturated vegetable oils such as Crisco and other shortenings, soybean oil, and corn oil. This confluence of events and mutual interests led to the sweeping replacement of natural dietary fats such as lard and butter with unsaturated industrial seed oils, indelibly changing the shape of the American (and eventually, the global) food landscape.

Only in recent years has the validity of the health claims associated with industrial seed oils been seriously called into question. A 2014 meta-analysis found no benefit to overall health from reducing saturated fats or increasing PUFAs from vegetable oils. (3) Furthermore, the evidence does not support current dietary guidelines urging people to replace saturated fats with vegetable oils. (4, 5)

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Six Reasons Industrial Seed Oils Are Terrible for Your Health

There are six main problems with industrial seed oils:

1. The consumption of industrial seed oils represents an evolutionary mismatch.
2. Eating industrial seed oils raises our omega-6-to-omega-3 fatty acid ratios, with significant consequences for our health.
3. Industrial seed oils are unstable and oxidize easily.
4. They contain harmful additives.
5. They’re derived from genetically modified crops.
6. When industrial seed oils are repeatedly heated, even more toxic byproducts are created.

1. They’re an Evolutionary Mismatch

Industrial seed oils, like refined sugar and excess calories, also represent an evolutionary mismatch. Up until the 1900s, humans did not consume industrial seed oils. From 1970 to 2000, the average consumption of one industrial seed oil, soybean oil, skyrocketed from a mere four pounds per person per year to a whopping 26 pounds per person per year! (6)

Today, linoleic acid, the primary fatty acid in industrial seed oils, accounts for 8 percent of our total calorie intake; in our hunter–gatherer ancestors, it accounted for only 1 to 3 percent of total calories. (7) Researchers who are wise on the topic of evolutionary mismatch posit that our bodies just aren’t designed to handle such a massive consumption of linoleic acid. As a result, our high levels of industrial seed oil consumption are causing our health to suffer.

2. They Have an Imbalanced Omega-6-to-Omega-3 Ratio

Essential fatty acids are polyunsaturated fats that we humans cannot make ourselves and must, therefore, consume in our diets. They come in two varieties: omega-6 fatty acids and omega-3 fatty acids. Upon consumption, omega-6 fatty acids give rise to arachidonic acid and potent metabolites that are primarily pro-inflammatory in nature, including prostaglandin E2 and leukotriene B4. Omega-3 fatty acids such as ALA, EPA, and DHA, on the other hand, give rise to anti-inflammatory derivatives.

A delicate balance between omega-6 and omega-3 fatty acids must be maintained in the body to promote optimal health. The ancestral ratio of omega-6 to omega-3 is 1 to 1. Westernized diets, however, greatly exceed this balance, with omega-6 to omega-3 ratios in the range of 10 to 1 to 20 to 1. (8) A high intake of omega-6 fatty acids, combined with low omega-3 intake, leads to an imbalance in pro-inflammatory and anti-inflammatory mediators. This imbalance produces a state of chronic inflammation that contributes to numerous chronic disease processes.

3. Industrial Seed Oils Are Highly Unstable

The polyunsaturated fatty acids in industrial seed oils are highly unstable and oxidize easily upon exposure to heat, light, and chemical inputs. When industrial seed oils are exposed to these factors, two harmful substances—trans fats and lipid peroxides—are created. Trans fats are well known for their role in the development of cardiovascular disease and type 2 diabetes; in fact, for every 2 percent increase in calories from trans fats, your risk of heart disease is nearly doubled! (9) Lipid peroxides, on the other hand, are toxic byproducts that damage DNA, proteins, and membrane lipids throughout the body. The accumulation of lipid peroxides in the body promotes aging and the development of chronic diseases.

4. They’re Full of Additives

Because the fatty acids in industrial seed oils are so unstable, synthetic antioxidants are added in an attempt to prevent oxidation and rancidity. Unfortunately, these synthetic antioxidants come with problems of their own. The synthetic antioxidants BHA, BHT, and TBHQ have endocrine-disrupting, carcinogenic, and immune-disrupting effects. (10, 11, 12, 13) Also, TBHQ has been found to increase the IgE (immunoglobulin E) response to food allergens, setting off a release of antibodies, and may thereby promote the development of food allergies. (14)

5. Industrial Seed Oils Come from Genetically Modified Plants

In addition to being nutrient poor and full of unsavory chemicals and toxic byproducts, the overwhelming majority of industrial seed oils are derived from genetically modified plants. In fact, the plants used to make industrial seed oils comprise the top genetically modified crops—corn, soy, cotton, and rapeseed. In the United States, 88 percent of corn, 93 percent of soy, 94 percent of cotton, and 93 percent of rapeseed crops are genetically modified. (15, 16, 17) Few studies have been conducted on the long-term safety of consuming genetically modified foods, giving us yet another reason to avoid consuming industrial seed oils.

6. They’re Often Repeatedly Heated (And Extra Toxic)

As if industrial seed oils weren’t already bad enough for our health, restaurants and home cooks frequently engage in a practice that further magnifies their harmful effects—they repeatedly heat industrial seed oils. While the habit of reusing industrial seed oils over and over (typically in large deep-fryers, in the case of restaurants) reduces costs, it results in an oil that is chock-full of toxic byproducts.

The repeated heating of industrial seed oils depletes vitamin E, a natural antioxidant, while inducing the formation of free radicals that cause oxidative stress and damage DNA, proteins, and lipids throughout the body. These harmful effects explain why repeatedly heated industrial seed oils are associated with high blood pressure, heart disease, and intestinal and liver damage. (18, 19, 20)

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How So-Called “Healthy” Seed Oils Are Making Us Sick

Contrary to what many health organizations have been telling us for years, industrial seed oils are not healthy foods. Rather, their consumption is associated with a variety of health problems.

Asthma

Eating industrial seed oils may increase your risk of asthma. A high intake of omega-6 fatty acids, such as those present in industrial seed oils, relative to omega-3 fatty acids increases pro-inflammatory mediators associated with asthma. (21)

Autoimmune Disease

Industrial seed oils may promote autoimmunity by raising the body’s omega-6-to-omega-3 ratio and by increasing oxidative stress and chronic inflammation. (22)

Cognition and Mental Health

Industrial seed oils are particularly harmful to the brain. A high omega-6-to-omega-3 fatty acid ratio predisposes individuals to depression, anxiety, cognitive decline, and dementia. (23, 24) Canola oil consumption is linked to worsened memory and impaired learning ability in Alzheimer’s disease. (25) Trans fats, which end up in industrial seed oils unintentionally, as a consequence of chemical and heat processing, and intentionally, during the process of hydrogenation, are associated with increased risks of dementia and, interestingly, aggression. (26, 27)

Diabetes and Obesity

Are industrial seed oils making us overweight and diabetic? The science certainly seems to suggest so. Research in mice indicates that consuming high levels of linoleic acid, the primary fatty acid in industrial seed oils, alters neurotransmitter signaling, ultimately increasing food consumption and fat mass. (28) In mice, a diet high in soybean oil induces obesity, insulin resistance, diabetes, and fatty liver disease. (29, 30) Animal research also suggests that canola oil may cause insulin resistance. (31)

Human studies also point to the effects of industrial seed oils on diabetes and obesity, especially in children. A maternal diet high in omega-6s compared to omega-3s is associated with an increased risk of obesity, a major risk factor for diabetes, in children. (32) A childhood diet with a high omega-6-to-omega-3 ratio may also lead to insulin resistance, prediabetes, and obesity in adulthood. (33, 34)

Heart Disease

Contrary to what the AHA has been telling us for the past 100 years, industrial seed oils are not good for our hearts! In fact, oxidized fatty acids from industrial seed oils appear to play a pivotal role in the development of cardiovascular disease. Researcher James DiNicolantonio has presented a theory called the “oxidized linoleic acid theory of coronary heart disease” that links the consumption of linoleic acid-rich industrial seed oils with cardiovascular disease. (35) His theory goes like this:

• Dietary linoleic acid from industrial seed oils is incorporated into blood lipoproteins.
• The instability of linoleic acid increases the likelihood of lipoproteins oxidizing.
• Oxidized lipoproteins are unable to be recognized by their respective receptors throughout the body and instead activate macrophages, which initiate foam cell formation, atherosclerosis, and cardiovascular disease.

Industrial seed oils also contribute to cardiovascular disease by increasing the omega-6-to-omega-3 ratio. A high omega-6-to-omega-3 ratio is an established risk factor for cardiovascular disease because excess omega-6 has pro-inflammatory and prothrombotic effects on the vascular system. (36) Finally, another emerging theory suggests that canola and soybean oils may contribute to cardiovascular disease by inhibiting processes involving vitamin K2, which is essential for heart health. (37)

IBS and IBD

Research suggests that industrial seed oils may harm gut health, contributing to conditions such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD). In one study, mice fed a diet high in omega-6 fatty acids from corn oil experienced increases in pro-inflammatory gut bacteria; these changes favor the development of gastrointestinal pathologies, among many other chronic diseases. (38)

Human studies also suggest a link between industrial seed oils and GI conditions. Women with IBS demonstrate significantly elevated levels of arachidonic acid, an omega-6 fatty acid abundant in industrial seed oils, and pro-inflammatory PUFA metabolites, compared to healthy controls. (39) Furthermore, an imbalance between omega-6 and omega-3 fatty acids is correlated with IBD. (40)

These findings suggest that consuming high levels of omega-6 fatty acids alters the gut microbiota and promotes gastrointestinal inflammation, thereby contributing to the development of IBS and IBD. Since industrial seed oils are the most abundant source of omega-6 fatty acids in the Standard American Diet, it stands to reason that people with IBS and IBD should avoid these oils and instead consume natural fats from olive oil, coconut oil, wild seafood, nuts and seeds, and healthy animal fats.

Inflammation

A high omega-6 intake from industrial seed oils promotes chronic inflammation. The consumption of both partially hydrogenated industrial seed oils and non-hydrogenated soybean oil is associated with elevations in C-reactive protein, TNF-alpha, and interleukin-6, which are biomarkers of systemic inflammation. (41, 42)

Infertility

Approximately 9 percent of men and 11 percent of women in the United States have impaired fertility. (43) While many factors are contributing to soaring rates of infertility, one overlooked cause may be our high consumption of industrial seed oils. Infertile men exhibit a significantly elevated omega-6-to-omega-3 fatty acid ratio compared to fertile men. (44) In animal studies of female mammals, a high intake of omega-6 fatty acids causes poor reproductive outcomes. (45)

Macular Degeneration

Industrial seed oils may be harmful to the eyes. A high intake of omega-6 fatty acids increases the risk of age-related macular degeneration, an eye disease that causes progressive vision loss and eventual blindness. (46) Imbalanced levels of omega-6 consumption may contribute to eye problems by promoting inflammation and by displacing the omega-3 fatty acid DHA, which is crucial for vision.

Osteoarthritis

In individuals with osteoarthritis, there’s an association between omega-6 fatty acids and the presence of synovitis, an inflammation of the membrane that lines joint cavities. Conversely, an inverse relationship has been found between omega-3 fatty acid consumption and cartilage loss in the knee as indicated by MRI. (47) Since industrial seed oils contribute a large amount of omega-6 fatty acids to the diet, avoiding these oils may be beneficial for those with or at risk of osteoarthritis.

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How to Avoid Industrial Seed Oils

The first step in banishing industrial seed oils from your diet is to clean out your pantry and get rid of any bottles of canola, corn, cottonseed, soybean, sunflower, safflower, or peanut oils you have in your kitchen. These oils are not “healthy,” despite misleading claims that may appear on their labels.

Step number 2 is to stop eating processed foods, as these are a significant source of industrial seed oils. Also try to reduce your consumption of restaurant foods, which are typically cooked in repeatedly heated industrial seed oils.

Finally, step 3 is to avoid eating grain-fed meat, to the extent you can. There is evidence to suggest that grain-fed animals may accumulate the toxic byproducts of industrial seed oils, which comprise a large part of their diet, in their meat; when you eat this meat, you too may become a repository for lipid peroxides and other harmful byproducts of industrial seed oils.

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When It Comes to Omega-6, Quality Matters

While industrial seed oils are high in omega-6, there are also plenty of whole, fresh foods that naturally contain omega-6 fatty acids, including nuts, poultry, and avocados. When consumed as part of a balanced, real-food diet containing abundant omega-3 fatty acids from seafood, omega-6 from whole foods is not a problem. These whole-food sources of omega-6 fatty acids include nutrients that protect omega-6 from becoming oxidized, and they are also not exposed to the chemicals and industrial treatments that make industrial seed oils so toxic.

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Six Fats You Should Be Cooking With

Here’s a quick breakdown of the types of fats I recommend.

1. Extra Virgin Olive Oil

Olive oil has been a part of the human diet for literally thousands of years. It is rich in the antioxidant vitamin E and polyphenols with a wide range of health-promoting properties, including cardioprotective and anti-diabetic properties. One tablespoon of olive oil contains 1.9 grams of saturated fatty acids (SFAs), 9.8 grams of monounsaturated fatty acids (MUFAs), and 1.4 grams of PUFAs.

2. Coconut Oil

Coconut oil is a superfood with many health-promoting properties. It contains medium-chain triglycerides such as lauric acid, a fatty acid that is readily used by the body for energy and has antifungal, antibacterial, and antiviral properties. Coconut oil contains 90 percent saturated fat, which makes it very heat stable.

3. Butter and Ghee

If you tolerate dairy, butter and ghee may be great additions to your diet. Butter and ghee from grass-fed animals contain conjugated linoleic acid, a type of fatty acid with anti-cancer and metabolic health-promoting properties. While butter may contain traces of milk proteins, ghee is usually a safe option even for dairy-sensitive people because all milk constituents are removed in its creation.

Both butter and ghee are comprised mainly of saturated fat. One tablespoon of butter contains 7.2 grams of SFAs, 2.9 grams of MUFAs and 0.4 grams of PUFAs, while one tablespoon of ghee contains 8 grams of SFAs, 3.7 grams of MUFAs, and 0.5 grams of PUFAs.

4. Pastured Lard

This may come as a surprise, but it turns out that lard is mostly composed of monounsaturated fat, the type of fat in olive oil that has been promoted as “heart healthy” by the conventional medical community for decades! Lard, the fat rendered from pigs, is high in saturated fat and is a good substitute for butter in recipes if you can’t tolerate dairy.

One tablespoon of lard contains 5 grams of SFAs, 6 grams of MUFAs, and 1.6 grams of PUFAs. Lard also contains 500 to 1000 IU of vitamin D per serving, depending on what the pigs ate and whether they were exposed to sunlight. If you are interested in getting a nice dose of vitamin D from lard, choose lard produced from pastured pigs that have been allowed to roam outdoors.

5. Pastured Tallow

Tallow is fat rendered from meat other than pork, such as beef and bison. It has a high smoke point that makes it great for high-heat cooking. In fact, most restaurants used tallow in their deep fryers until the 1970s, when the industrial seed oil industry usurped the position of traditional fats in our diets. Tallow contains 6.4 grams of SFAs, 5.3 grams of MUFAs, and 0.5 grams of PUFAs in a one-tablespoon serving.

6. Duck Fat

Duck fat is a delicious traditional cooking oil that also has great versatility. It has a high smoke point, making it great for high-heat cooking, but a delicate flavor and similar fatty acid profile to olive oil. One tablespoon of duck fat has 4 grams of SFAs, 6 grams of MUFAs, and 1.6 grams of PUFAs. Try using pastured duck fat for roasting potatoes—you’ll never want to use anything else for cooking potatoes once you’ve given it a try!

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Finally, be sure to incorporate plenty of healthy fats from whole foods into your diet. Soaked and sprouted nuts, avocado, coconut, wild-caught fatty fish, grass-fed meats, and wild game are all excellent sources of healthy fats and can be incorporated into your diet in countless ways. Note: When you’re choosing animal fats for cooking, remember to choose pasture-raised sources because conventional alternatives are significantly higher in omega-6s.

Now, I’d like to hear from you. Do you avoid industrial seed oils? What types of fats do you eat? Let me know in the comments below.

The post How Industrial Seed Oils Are Making Us Sick appeared first on Chris Kresser.

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We live in the age of instant gratification. A smartphone driven world now expects instant responses to mail that once would have taken weeks and feels like they are slumming it when they choose to go with Amazon’s free 2-day shipping. NFL fans expect their quarterbacks to be legends by year three and beginning weightlifters grow frustrated when they don’t add twenty pounds of muscle in the first month. We’ve forgotten the wisdom of marinating and slow-cooking.

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As a yoga teacher and personal trainer, I love when I’m able to find ways to connect the dots between what I teach at the yoga studio and what happens at the gym. I get a little giddy when I hear a strength coach suggesting a mobility warm-up that’s essentially a yoga pose with a different name. It makes me feel like I have some sort of secret superpower when it comes to strength training. Except I don’t want to keep it a secret.

I want everyone to know about the joys of training mobility. As much as I’d love for everyone to make regular yoga classes a part of their routine, I know that it’s not always realistic.

The good news: I believe in mixing it up. In the same way I like to add the occasional non-traditional mobility drill to my yoga class, I also have no problem whipping out a variation of a yoga pose in the middle of the gym.

Adding a few short but strategic exercises or stretches to your warm-up or cool-down can contribute to achieving bigger goals in the gym and in life. One way to get a lot of bang for your mobility buck? Start with the thoracic spine and shoulders.

Why Improving Thoracic Spine and Shoulder Mobility Matters

Granted, this goal might not be top of mind for many people. However, if you’ve ever been interested in any of the following, you should keep reading:

• Finding relief from low back pain, neck pain, or headaches.
• Learning to do your first pull-up (or getting better at pull-ups in general).
• Learning how to do kettlebell movements like the Turkish get-up or snatch.
• Improving barbell movements like squats and overhead presses.
• Getting better at backbends so you can take a sweet photo on your next vacation (or is that just me?)

First things first: I’m sure you know where your shoulders are, but where exactly is the thoracic spine (or as it’s sometime nicknamed, the T-spine)?

Your thoracic spine includes the 12 middle vertebrae located between your lower back and neck, and connects to your ribcage. When it’s moving well, your back is happy and things are likely to go well at the gym and in life. When it’s not, it might be contributing to some aches, pains, and struggles at the gym in some very unexpected ways.

Let’s dive into the ways that improving your thoracic spine and shoulder mobility can help you accomplish some of your bigger goals. Then I’ll give you some corresponding exercises to add to your routine to help get you there!

1. Relief From Headaches & Neck Pain

Posture plays into our comfort more than we realize. When your thoracic spine is stiff, it’s harder to sit up straight and rotate your upper body. This can result in the head and neck sitting forward which might contribute to pain in the neck and even to headaches. But the good news: in many cases, working on the mobility of your mid-back can give you a surprising bit of relief.

(To be clear, there could be other reasons why you’re experiencing aches and pains, so definitely see a qualified medical professional to rule out any other potential causes.)

2. Less Low Back Pain

On the other end of the spectrum, when your T-spine isn’t very mobile, your lumbar spine can sometimes overcompensate. This puts your pelvis in an anterior (forward) tilt and can contribute to low back pain.

Sometimes we mistakenly blame low back pain on other things (like deadlifts, back squats, or backbends in yoga class) and become fearful of them. When you free up your thoracic spine, your pelvis and lumbar spine can naturally fall into good alignment and keep you doing more of what you love.

3. Stronger Pull-Ups

The optimal position for a pull-up is either a straight line from your head to your heels or a hollow body position. In either case, you’ll need your arms to be overhead, and tight shoulders and lats can make this position difficult to get into.

You may have heard that it’s important to use your lats to initiate a pull-up, or to try scapular pull-ups as a regression, but it can be hard to activate these muscles if they aren’t moving freely. By adding some strategic mobilizers to your warm-up, you’ll be a step closer to getting your first pull-up or getting even better at the ones you’re already doing.

4. Better Overhead Movements

Opening up your shoulders and thoracic spine can open up the door to working on all kinds of overhead movements. Things like Turkish get-ups, overhead presses, and snatches are some of my favorite skills to teach.

However, without good thoracic spine and shoulder mobility, you might find that your arm doesn’t want to go up or straighten all the way. Taking some time to work focus on mobility first can lead to optimal alignment, which means safety and strength!

5. More Efficient Squats

If you’re into Olympic lifting, the overhead squat might seem pretty obvious, especially after reading my last point. But did you know that a lack of thoracic spine mobility can also make it harder to get under a barbell for a back squat?

As a result, you might unknowingly place your hands too wide, making it harder to generate as much power from your legs. You might find it harder to open through your chest, which will push the weight forward and make the lift harder.

6. Smoother Breathing

Breathing — it’s something we all do every day whether we realize it or not. But whether you’re lifting weights, practicing yoga, or running a marathon, mastering your breath can be a game-changer.

When your thoracic spine is mobile, your ribcage can move well too, allowing you to use the your lungs and diaphragm to their fullest capacity. This can translate to better performance in whichever activity you choose!

Hopefully you’re now convinced to give your shoulders and thoracic spine a little more love.

Each of the suggested exercises can be used as they feel good for you, regardless of your reason for wanting to get more mobile. You might find that some of them work better in your body than others, so feel free to create your own variations too!

Try them on as a warm-up, cool-down, or as self-care after a long day of work or travel. You might be surprised at how much improving your thoracic spine and shoulder mobility makes you feel better — at the gym and in your day to day life.

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The post 6 Surprising Ways Improving Your Thoracic Spine & Shoulder Mobility Can Help You Reach Your Goals appeared first on Girls Gone Strong.

Originally Posted At: https://breakingmuscle.com/feed/rss

Stews that “stick to the ribs” have a comforting appeal, particularly during the most recent polar vortex. Nordic style stews, like this fish chowder, use a variety of vegetables to flavor the base and most often use starchy root vegetables like celeriac, turnip, or potatoes to provide thickening to the soup as well as nutritional energy.

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Originally Posted At: https://breakingmuscle.com/feed/rss

You’ve been suffering from chronic aches and back pain so you go to the doctor to get it checked out. You may find out you have a herniated disc, spinal stenosis, bulging disc, scoliosis or muscle strain. You’re not interested in surgery because it’s just not that bad – yet!  

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Originally posted at: http://www.nerdfitness.com/

Getting hurt sucks!

We exercise to lose weight, build muscle, and feel better about ourselves, right?

Well, it’s pretty tough to do any of those things lying on a couch with a pulled hamstring/groin/face.

Okay you can’t pull your face, but I’m trying to prove a point here so shut it. 

Every day I cringe as I watch people wander into a gym, immediately lie down on a bench, and start cranking out their workout with a heavyweight within seconds.

These are the people that end up hurting themselves and missing weeks/months due to ignorance/apathy.

Joke time: Which is worse, ignorance or apathy?

Don’t know, don’t care! ZING!

Luckily, you’re smarter than the average bear, which is why you’re reading Nerd Fitness.

Today, you’re gonna learn all about the importance of warming up BEFORE every workout. On top of that, I’ll even teach you HOW to warm up.

My guess is that you’re warming up because you want to make sure you don’t injure yourself while training.

In addition to warming-up, there’s another key component to injury prevention: doing the exercises correctly and having a good plan to follow!

If you’re not sure how to strength training yet, or you’re looking to start with bodyweight training and graduate to weight training, I’m here for ya!

We made this massive free guide that covers all of this in-depth so you have all the answers and confidence you need to get started.

Check out our free guide Strength Training 101: Everything You Need to Know when you sign up in the box below and join the Rebellion!

Why warm up?

Above all else, the most important thing you can do when working out is warming up properly.

Now, you might be saying to yourself, “Come on.  Surely it’s not the MOST important thing…”

To which I’d reply: “First, don’t call me Shirley.  Secondly, if you don’t have enough time to warm up, then you don’t have enough time to work out.”

Boom!

So WHY is it so important? 

Think of your muscles like rubber bands.

If you spend all day sitting at a desk, hunched over a keyboard, those rubber bands have gone almost completely unused. Now, combine this lack of movement with some cold winter weather – your bands are now extra tight and constricted. Then, go to a gym and immediately start lifting heavy weights or sprinting really fast – those cold, unstretched rubber bands get pulled apart very quickly and will snap.

#Fail.

So, what about just regular, static stretching then? Unfortunately, just doing static stretching before a workout can overextend those muscles and actually rob them of the power and strength necessary for your actual workout.  #failagain

For that reason, dynamic warm-ups are the winner!

Think of it like a pregaming for your muscles – except replace “alcohol” with “awesome.”  By jumping around and getting your muscles loose, active, warm, and ready for action, you will keep yourself strong and injury free.

On top of that, doing a dynamic warm-up can help activate your central nervous system, priming your muscles for a great workout that produces your best effort.

Add “improved blood circulation” to the list of benefits of warming up, which will help you perform well in each exercise.

Need another reason? When your body is properly warmed up, your muscles and joints are ready for maximum flexibility, which means you can perform each exercise with PROPER form (like deep squats, for example) that maximize results and minimize the risk of injury.

So, whether you are running or strength training…a proper warm-up is probably the most important 5-10 minutes of your day. 

Still with me? 

Good. Let’s take you through my favorite warm up.

The Dynamic Warm Up

Now, this warmup video I have below is relatively advanced, so you might need to make adjustments to suit your level of fitness.

In fact, this particular warm-up might be more difficult than your actual workout, especially if you’re following something like The Beginner Bodyweight Workout.

THAT’S OKAY (I put a second example that’s easier below!)

Do what you can, adjust the exercises in this warm up so you can complete it, and go from there. See the next section for some suggestions on how to scale this warm-up to your level.

Here is this warm-up written out:

• 2-3 minutes of jump rope (who cares if you mess up, push yourself!)
  
• 50 jumping jacks (pull your shoulder blades back, extend arms and really focus on the movement)
• 20 bodyweight squats
• 5 lunges (each leg)
• 10 hip extensions
• 5 hip rotations each leg (like you’re stepping over a fence)
• 10 forward leg swings (each leg)
• 10 side leg swings (each leg)
• 10-20 push-ups (scale based on your level of fitness)
• 10 spider-man steps (each leg)

Yes, there is a lot of work put on your hips, butt, legs, and core. As nerds/desk jockeys, these tend to be the muscles that are the tighest and least active, and thus most susceptible to an injury.

If your arms and chest are particularly tight or sore, you can throw two more movements as well: 

• Arm swings (holding your arms straight out to the side, and then swing them and cross them in front of your chest)
• Shoulder rotations (holding your arms straight out to the side, and move your arms in a circular motion, making bigger circles each time)

When it comes time for your workout, if you are doing heavy strength training (with barbells or dumbbells), make sure you do some warm-up sets before jumping into the weight you’ll be training with for EACH EXERCISE. Always start with a set using just the bar to work on your form and get your body used to the movement.

Then, do a few sets of just a few reps with increasing weight (but won’t tire you out) and THEN start your workout.

The BEginner Warm Up: Variations

Here are some other options for warming up if the above seems too daunting:

The above video comes from Senior Female Coach Staci Ardison, whose success story is here (and she’s now a lead trainer in our NF Coaching Program)

Don’t overthink this: Your goal is to elevate your heart rate, put your muscles and joints through their range of motion to warm them up and make sure everything is functioning properly, and preparing your body to strength train!

So, marching in place while swinging your arms. High knees. Toe touches. Leg swings. Punches and kicks. Get your limbs moving!

This will get you prepped for a day of getting stronger.

If you read the above paragraph and thought “Yes I am doing strength training, please tell me more Steve! More!” Firstly, thanks for saying please – your mom taught you well. Next: we created a guide that answers all of the questions you might have about strength training, weight training, training in a gym, how much weight to lift, and how much to warm up with.

You’re a nice person, so I’ll send it to you fo free! Simply join our Rebellion by signing up in the box below and I’ll send you Strength Training 101: Everything You Need to Know so you can train worry free starting today!

To answer your first few questions…

What if I don’t have a jump rope? Suck it up and go buy one! They’re dirt cheap, and a helluva way to start off any warm-up. Yeah, you might have crappy coordination, and you could even end up with bruised shins (and a bruised ego) to start out. Stick with it, improve your coordination, and get your body primed in just a few minutes.

Steve, I can’t do jumping jacks/I live on the second floor. Now, if you happen to be pretty overweight or live on the upper floor of an apartment building, then jumping jacks might not be an option for you. That’s okay – the reason I love jumping jacks is that they work out all four of your limbs at once and get you bouncing around. So instead, channel your inner Chuck Norris and do punches and kicks with each leg. I don’t care if you can’t kick higher than your shins and your punch wouldn’t kill a fly…just get those limbs flailing and warmed up!

Um, your warm-up is tougher than my actual workout! The dynamic warm-up above is designed for people who are doing serious training. If you are doing heavy deadlifts and squats and overhead presses, a proper warm-up could keep you out of a career-ending injury. However, if you are just getting started with exercise and you’re only doing bodyweight exercises, obviously 20 real push-ups during your workout isn’t possible…

THAT’S OKAY. Think of the above as the warm-up you aspire to complete. In the meantime, do the best you can. Let’s say:

• Jump rope for 30 seconds
• 20 leg swings and arm circles
• 10 squats
• 5 lunges
• 5 elevated push-ups or 5 wall push-ups

Follow the rest of the routine as planned if possible.

In this routine, your warm-up will act as part of your workout, as you’ll be doing the same functional movements. Do the BEST you can, keep track of your results for your warm up too, and improve with each workout.  With enough consistency and persistency (not a word, but rhymed better and sounded way better than persistence), you’ll be busting out the full warm-up routine before kicking ass at your actual workout!

Any more brain busters?

Hopefully, this is a post you bookmark, as it’s probably one of the more important ones I’ve ever written.

What other questions can I answer for you about warming up properly?

I’m here to help!

Also, if you made it this far, I have a hunch you’ll love our free, massive guide on all things strength: Strength Training 101: Everything You Need to Know. If you’re worried about any aspect of strength training, this guide will cover it and give you the confidence to get started:

-Steve

PS: What should you do after your workout? Stretch!

###

All photo sources can be found right here.^[1]

http://www.marksdailyapple.com/

Success stories will be back in their regular slot next Monday, but for today I want to issue an invitation.

Now that we’ve turned the corner on the first month of the year, I know some of you have already seen big success with Primal or Primal-keto living. And I’d love to share your stories—to help inspire others here and to offer the kind of varied and personal accounts that only reader experiences can. Will you join the hundreds of others who have helped along the way?

Over the years I’ve heard time and again about folks finally taking the plunge because of a story that touched them personally. Maybe they had the information, knew the Primal laws, had read the blog for weeks or months even, but another reader’s account of their journey brought it all home for them. The difficulties that person started with and the amazing transformation that resulted—this was a story they were somehow meant to read. It was what reached them—and put them on their own path to renewed health, more vitality, and a better life.

The fact is, when you share your own story, you never know who you’ll be helping. And that’s an awesome thing.

I’ll add that it doesn’t matter if you’ve reached your ultimate goals yet or are still on your way. If you’re feeling better, eating better, moving better, sleeping better and just living better, that’s what inspires people. I bet there are a whole lot of folks hesitating on the sidelines wondering if they can do this who would love to hear from someone who hasn’t necessarily reached their goal but is on their way—someone who’s a month or two in who can show them that the beginning isn’t as hard as they fear it will be. And that the benefits come sooner than they dare imagine.

Likewise, if you’re someone who went Primal years ago (and even submitted an earlier success story) but continue to live a better life than you dreamed because of the changes you made long ago—we want to hear how you’ve stayed the course, what adjustments you’ve found helpful, what long-term lessons have surfaced over the years. There’s nothing quite like a great update.

So, let me offer an incentive to kick us off…. 

The Giveaway

Anyone who sends me their success story along with photos will be entered to win a $200 gift certificate to Primal Kitchen®. That’s $200 of Primal bucks for all the Avocado Oil, Mayo, Condiments, Dressings, or Collagen you want—your choice.

Want to try our new BBQ or Steak Sauces? Check. How about a full collection of Collagen or Protein Bars? Check. Prefer to stock up on Primal Fuel? Whatever your favorites, you got ’em.

I’ll also choose two additional submissions for a Primal library collection with some of our most popular titles: The Primal Connection, Primal Cravings, Paleo Cooking Bootcamp For Busy People, The Paleo Primer, and Primal Blueprint: Healthy Sauces and Dressings.

Anyone who submits a story will receive a 20% discount they can apply to any purchase from either PrimalKitchen.com or PrimalBlueprint.com.

I’m sure many of you have thought about sending your story in but just haven’t gotten around to it. There is no better time than now.

Write it up and include a few photos—the more the merrier, the bigger the better (since it’s easier to format for the site that way). Including both pre-Primal and post-Primal pics is even better, but isn’t required.

Don’t worry if you’re not a chiseled Adonis. This isn’t a “who’s the most ripped” competition. No matter where you’re at in your transformation,  tell me what going Primal has done for you so far.

How To Do It

I’m looking for interesting and personal tales. Details about your health history, how you found MDA and the Primal Blueprint, what has worked and what hasn’t, what differences you’ve seen in how you look and feel, and anything else you think readers might be able to learn from and you’re open to sharing are welcome. It doesn’t have to be a 3000-word essay, but it’s hopefully more than a few paragraphs. Feel free to be creative with your story format, too. Still, remember, good stories usually have a beginning, a middle, and an end—and honesty is king.

Check out other Success Stories here for ideas on how to write your own story.

Email me your story along with pictures. Please use the subject heading “My Primal Story.” Otherwise, there’s a good chance we might miss your submission.

Eligibility:

Anyone in the world can enter.

Additionally, everyone who has submitted a Success Story to Mark’s Daily Apple in the past is free to submit an updated story and new photos.

The Deadline:

Friday, March 8, 2019, midnight PST

How the Winner Will Be Determined:

My staff and I determine which stories and accompanying photos get published on MDA. The winners of the giveaway will be chosen at random from those that are submitted by the deadline.

Thanks, everybody. I’m excited to read what you send—and to share it with our MDA audience. Have a great weekend.

The post We Want To Share Your Stories (and a Giveaway!) appeared first on Mark’s Daily Apple.

http://www.thealternativedaily.com/

You have probably heard it said, “just one donut won’t kill me” or “everything in moderation.”  However, this lie has just been exposed by researchers who found that a 10% increase of ultra-processed foods in the diet can increase the risk of death by 14%. In a recent study published in JAMA Internal Medicine, 445,551 […]