Leah Hosburgh 8/14/23 Leah Hosburgh 8/14/23

A Guide to Fat Consumption

Not long ago low fat diets were all the rage. Even now, very popular macro style dieting tends towards lower fat. Generally, there are still residual effects of an entire generation bought into a low fat diet. As the tides have turned, and fat has been more accepted in mainstream society, questions have surfaced around what are good fats and bad fats.

We can think of fat in three categories:

1. Saturated-contains most amount of water possible, and is usually hard at room temperature (butter, lard, coconut oil).

2. Monounsaturated-lack two hydrogen atoms, therefore less stable, and more likely to go rancid under high temperatures (olive oil, nuts, avocado).

3. Polyunsaturated-two or more pairs of hydrogen atoms, remain liquid even when refrigerated (usually commercial vegetable oils). We need all three types, but the polyunsaturated fats tend to come from rancid oils in the modern diet, such as canola or vegetable oil. These oils are highly processed and are characterized by free radicals. Good polyunsaturated fats will come in small amounts in things like legumes, nuts, green veggies, fish, olive oil, and animal fats.

Omega-3 vs. Omega-6

These fats are essential, meaning we need consume them, as our body doesn't produce them. An imbalance, where there is too much Omega-6, can lead to a tendency to form blood clots, inflammation (precursor to all disease in the body), high blood pressure, irritation of the digestive tract, depressed immune function, sterility, cell proliferation, cancer and weight gain. Foods with a better ratio of Omega 3s will be animal meat that is pasture raised, wild caught cold water fish, and saturated fats such as butter, tallow, and ghee.

Why is Fat Good For You?

Saturated fatty acids comprise 50% of cell membranes, making them firm and allowing them to function properly.
Protects the liver from alcohol and other toxins.
Supports immune system.
Saturated fat is the preferred fat of the heart, it is surrounded by saturated fat and draws from this reserve in times of stress.
Antimicrobial properties that protect the digestive tract.
Balances and supports reproductive organs and endocrine system.
One Harvard study found that women who ate more monounsaturated fat, in the form of avocados, were more than 3 times likely to get pregnant after IVF treatment.

What about Cholesterol?
Cholesterol, when high quality, is actually really good for you:

Necessary for cell integrity Precursor to Vitamin D.
Acts as an antioxidant.
Supports health of the intestinal wall.
Supports sex hormones and prostaglandins.
Supports health of brain, nervous system, blood, and skin.

Cholesterol goes bad when it’s been damaged or oxidized. Think fried foods, food that has been overcooked in bad oils, processed food such as powdered eggs and milks, and trans fats. This is when it wreaks havoc on your arteries and heart.

Speaking of Trans Fats… STAY AWAY FROM TRANS FATS Trans fats occur in foods that have been hydrogenated. (Usually margarine, peanut butter, and found in many processed/long shelf life food). Food makers like this process because it turns fats that normally become liquid at room temperature, into solid form. It also increases shelf life by forever. The process: Take rancid oil and mix with nickel oxide and hydrogen gas. Add soapy emulsifiers and starch for better consistency Steam clean it. (Because it now smells bad.) Add color so it’s not ugly.

“With hydrogenation, one hydrogen atom of the pair is moved to the other side so that the molecule straightens. This is called the trans formation, rarely found in nature. Most of these man-made trans fats are toxins to the body, but unfortunately your digestive system does not recognize them as such. Instead of eliminating them, your body incorporates trans fats into the cell membranes as though they were cis fats. Your cells actually become partially hydrogenated! ”

— Fallon, S. Nourishing Traditions. New Trends Publishing Inc: 2001

I could say so much more about fat! But here are the takeaways:

When eating fat from animals, make sure the animals were pasture raised so that you are eating a healthy amount of Omega 3s.
Cook with quality saturated fat such as ghee, grass fed butter, tallow and coconut oil.
Make sure your monos and polys are not rancid. Stick with organic, expeller pressed olive oil, avocado oil, and pumpkin seed oil.
Never eat trans fats.
Eat the yolks.
Eat wild caught cold-water fish.
Avoid low fat or reduced fat foods.
Remember that fat supports nerves, cells, hormones, brain, skin, and cardiovascular health!

Leah Hosburgh 7/14/23 Leah Hosburgh 7/14/23

The Healing Power of Water

Water is required for every cell in your body. Yet, water is the most deficient nutrient in Americans today. Water makes up about 70% of your mass, in all tissues, and cells in the body. Without proper hydration, muscles, tissues, tendons, and all mechanical functioning start to dysfunction. This can lead to cognitive decline, troubles with digestion, toxic build up, hardening of tissues, and more.  If the body drops in water content by just 2%, feelings of fatigue can present. Studies have shown that students perform better when they are hydrated. (1) Athletes perform better while hydrated with electrolytes. (2) Diseases, like pacreatitis, can be clinically improved with simple hydration. (3)

It's heating up for summertime so read on for some ideas on how to stay on top of your hydration. And why you really need to.

What water does for you:

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Improves oxygen delivery to cells
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Transports nutrients
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Enables cellular hydration
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Moistens oxygen for easier breathing
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Cushions bones and joints
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Absorbs shocks to joints and organs
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Regulates body temperature
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Removes wastes
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Flushes toxins
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Prevents tissues from sticking
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Lubricates joints
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Improves cell-to-cell communications
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Maintains normal electrical properties of cells

Empowers the body’s natural healing process

So if you are experiencing any of the above symptoms, start by making sure you are hydrated. Staying hydrated needs to be foundational to daily life, but even more important if you are active. Dehydrated muscles, joints, tissues and organs will not be prone to injury.

The body produces 8% of water through metabolic processes, then 28% comes from food, and 64% from liquids. That means you need to hydrate continually. Here are some good ways to stay on top of it for optimal health:

1.  Drink 8 ounces of warm or room temperature water in the morning first thing. Your body is dehydrated after a night of sleep, and you will kick start metabolism and curb hunger the rest of the day by starting with water.

2. Drink ½ your bodyweight in ounces per day.

3. If you drink a diuretic, like coffee or tea, drink an additional 12 ounces of water for every 8 ounces of diuretic. (Or you can think of it as 1.5 ounces more water of diuretic.)

4. Use best sources of water available. Evidence continues to emerge about the harmful chemicals, pharmaceuticals (from waste), and toxicity of tap water. A recent study found that 45% of tap water in the US has PFAS in it (the forever chemicals)--toxic, endocrine disruptors. (4) Reverse osmosis, distilled, or tested spring water can be better options.

5. Drink between meals. Chugging water during meals can make digestion harder, and flush nutrients through your system before they can be absorbed.

6. Sip water throughout the day-steady flow throughout the day is better chugging a few times.

7. Add electrolytes. Stay on top of potassium, sodium, and magnesium, specifically. Water intake requires electrolytes to absorb hydrogen into your cells and tissues. Without electrolytes, the body cannot truly hydrate. These mineral are required to literally electrify cells into action. Strenuous activity can quickly deplete these three minerals from critical organs.  Also, you can add mineral rich salt to your water.

My favorite electrolytes are (not sponsored):

Redmond’s Real Salt (add 1/2-1 tsp to your water bottle.)
Quicksilver Mineral Ampoules
LMNT

8. Do not drink more than one gallon of water a day. Water intoxication, and overhydration is a thing. In athletic environments, a complete loss of electrolytes is more probable. If an athlete is already depleted and tries to quench thirst with water that doesn't contain electrolytes, this can lead to too much water consumption.

9. When you feel thirsty, drink. When you don't feel thirsty, don't drink. Your body will let you know.  If you are drinking a lot of water and still feeling thirsty, try drinking more electrolytes.

Keep in mind that hydration needs are unique to each person, place, and activity level. So take all of this info into account and adjust as needed!

Leah Hosburgh 5/28/19 Leah Hosburgh 5/28/19

Why We Need to Be More Human

We find our humanity in our biology.

There is an abundance of innate instincts in humankind. Ways of being and functioning that are built into our DNA. There is a drive within to survive no matter what we encounter. As such, we are primed to adjust and adapt to what our needs are through various seasons, events, birth, death and everything in between. This driving force connects us to the earth, the sky, the water, and The Everything from which these elements came. We are now the modern human who encounters a constantly changing environment, an onslaught of information, technology, toxic load, and stress. Therefore, we rise to the occasion. This requires resilience. That resilience lies within the wild nature from which we came. Using this mindset, functional lab work provides a deep dive into your unique biology.