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The 5 Surprising Benefits of Eating More Fat

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The 5 Surprising Benefits of Eating More Fat

With all the different dietary advice flying around these days, how can you even begin to know what food choices to make?

Take fat for example. For years it has been painted as an evil monster and the root cause of high cholesterol, heart disease and obesity. But scientific studies now show that there are many benefits of eating more fat, and it’s time we started rethinking this essential part of our dietary regime.

In short, fat has gotten a bad rap.

In Grain Brain Dr. David Perlmutter describes our ancestor’s diet as being 75% fat, 20% protein and 5% carbs compared to our current diet of  60% carbs, 20% protein and 20% fat. Dr. Perlmutter goes on to explain how the cornerstone of many of today’s health conditions, including Alzheimer’s, ADHD, depression, anxiety and chronic headaches are linked to inflammation in the body and brain triggered by carbs.

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Other studies tell us that the obesity epidemic, which has doubled in the last 50 years, is not because of us eating too much fat but because of our consumption of readily available carbs and sugar, including glucose found in fruits and juices.

Excessive glucose is converted by the body and stored as fat. Gary Taubes in Why We Get Fat  says that “if the world had never invented cigarettes, lung cancer would be rare disease. Likewise, if we did not eat such high carb diets, obesity would be a rare condition.”

So fat is not the culprit it is believed to be. In fact:

1. Fat is essential to brain health

Did you know that brain tissue is made up of nearly 60% fat?(1) A diet low in fat actually robs your brain of the materials it needs to function properly.

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I’m not just talking about the essential fatty acids and omega 3’s that are making all the headlines (fats found in food like salmon, avocados and nuts) but also some of the saturated fats which we have been told for years to avoid, including natural animal fats.

Essential vitamins such as A, D, E and K are not water soluble and require fat to get transported and absorbed by the body. These vitamins are crucial for brain health and many of our vital organs.

Vitamin D is now being widely touted as an important element in decreasing susceptibility to Alzheimer’s, Parkinson’s, depression and other brain disorders and omega 3 is said to sharpen your cognitive function as well as to improve your mood.

2. Fat keeps your lungs working properly

Our lungs are coated with a substance composed almost entirely of saturated fat. Premature babies who are lacking this substance are given something called “surfactant” to keep their lungs functioning properly.

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Without enough saturated fat, our lungs can be compromised. Some studies are now looking at the link between the low consumption of saturated fat and Asthma as a result of the breakdown of this fatty layer.(2)

3. Fat boosts your immune system

Dr. Michael and Dr. Mary Eades in their book Good Calories, Bad Calories write about the role that saturated fats found in butter and coconut oil play in immune health stating that the “loss of sufficient saturated fatty acids in the white blood cells hampers their ability to recognize and destroy foreign invaders, such as viruses, bacteria, and fungi”.

4. Fat keeps your largest organ healthy

Fat makes up the bulk of the cellular membrane and our skin is made up of a very large number of cells. Without the proper consumption of fat, our skin can become dry and chapped, which can also open up pathways for infection to enter our bodies.

5. Fat is good for your heart 

Many studies have been done on the benefits of eating saturated fats, fats we have been told to avoid for the last 50 or so years. One study in particular focused on a population in the Pacific Isles who eat up to 60% of their diet in the form of saturated coconut oil and have shown practically no incident of heart disease.(3)

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Also, fat provides twice the caloric energy as carbs 9 calories per gram versus 4 calories per gram. So not only will it sustain you energy for a longer time but will also help you to eat less as it keeps the body satisfied.

But stay away from trans-fats. These are the true evil monsters made by adding hydrogen atoms to saturated fat during the heating process. These manipulated fats do nothing but make bad foods last longer on the shelf.

So grab a handful of walnuts, enjoy a piece of salmon cooked up in some olive oil and butter and add a little coconut oil to your morning smoothie. Start shifting your diet today, and get those good fats back into your diet.

1. Chang CY1, Ke DS, Chen JY.Essential fatty acids and human brain.Chang Neurol Taiwan. 2009 Dec; 18(4):231-41CY1
2. Black PN1, Sharpe S. Dietary fat and asthma: is there a connection? Eur Respir J. 1997 Jan;10(1):6-12.
3. Kaunitz H, Dayrit CS. Coconut oil consumption and coronary heart disease. Philippine Journal of Internal Medicine, 1992;30:165-171

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Last Updated on November 22, 2021

Thanksgiving: It’s About The Simple Things

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Thanksgiving: It’s About The Simple Things

Thanksgiving, a day of pure gluttony, football, and possible uncomfortable situations with family members that you may or may not like. Oh, yeah, and the whole “know and reflect on what it is to be thankful and grateful.”

During the holiday season many people forget what this time of year is bout and are too worried about getting the “early-bird” deals on Black Friday and making sure that they have the perfect gifts for their loved ones. I am sort of a “Grinch” when it comes to the holiday season, mostly because of that mentality by many of the poeple around me.

But instead of being grinch-like this holiday season, I decided to simplify things and get back to what this time of year is actually is about; being thankful for what I have and what I can give.

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Simplify

I’m not a “minimalist” in any real sense, but in the last few months the talks of Patrick Rhone and others have got me to rethink my stance. Can you really have too much stuff?

Absolutely.

And with all that stuff comes the burden and the weight of it on your back.

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If you feel that the things around you are out of control, maybe it’s time to simplify and be thankful and grateful for what you have and use. Here are a few things that you can do to simplify:

  • You know those gadgets in the drawer that you said you were going to sell? Well, time to get the listing on eBay and sell them. Or, send them to a place like Gazelle. Even if they are old and won’t get money, you can at least recycle them.
  • Get rid of things you don’t need. Like old books, clothes, tools, etc. Have something that’s been laying around forever with no use? Donate it to a charity or church. If you aren’t using it, someone else could be.
  • Find your productivity tools and stick with them. Use tools and gadgets that serve multiple purposes so you can simplify your tool set.

Be Mindful

You don’t have to be a master Buddhist or meditator to be mindful (although, it can definitely help). Being mindful comes down to being cognizant of the present and not keeping yourself in the past or future. It’s about living in the moment and being aware of yourself and everything around you. It’s just being.

Without getting too “California” on you, it is super important to be mindful during the holiday rush. Rather than worrying about the things that you forgot at your house on the way to relatives or thinking about the next stop in your endless holiday travels, just breath and think about what you are currently doing.

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Spend the time with your family and friends and don’t crush the moment. Try not to concentrate so hard on getting the perfect photo of the “awesome moment” of the day and actually miss the awesome moment.

Being mindful over the holidays will help you be with your families, friends, and yourself allowing you to enjoy your time.

Reflect

As the year is coming to a close (yes, it really is that close!) it’s a great time to start reflecting on what you have accomplished and what you haven’t. Within the next few weeks we will have a more throrough reflection article here at Lifehack.org, but reflecting every now and then over your holiday break is a great way to see where you have been doing well in your life and where you need to improve.

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Reflection shouldn’t be used to “get down” on yourself. Reflection should be used to take an honset inventory of what you have accomplished, how you handeled situations, and what you can do better. If you journal everyday (a daily form of reflection) it may be a good time to start going over some of the things that you have written and start to put together a year’s end journal entry. I mean, how else will you write your autobiography?

But, seriously, reflecting on yourself makes you aware of your successes and faults and helps you plan and make goals for the coming year. It makes you a better person.

So, while you are stuffing your face with bird, stuffing, and mashed taters’, remember that the holidays are much more than the superficial things. Use this holiday to become a better person.

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Featured photo credit: Libby Penner via unsplash.com

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