“When health is absent, wisdom cannot reveal itself, art cannot become manifest, strength cannot be exerted, wealth is useless, and reason is powerless.”

Herophiles, 300 B.C.

The latest news in the world of nutrition is that not all fat is evil.  But that doesn’t mean it’s time to go rip open the bags of potato chips.  There are some guidelines to this whole FAT issue. Authorities on dietary guidelines agree that fat is needed for HEALTH That’s right, some fat is good for you. 

For many years, the American Heart Association and other health organizations have encouraged the American people to keep their total fat intake to less than 30% and reduce cholesterol in their diet.  Eggs, with their high cholesterol content, almost became taboo.  Diet-conscious people turned to eating vegetables and drinking skim milk.

But there are some who questioned the wisdom of these dietary guidelines.  University of Illinois Emeritus professor Fred Kummerow was one who disagreed with the low-fat guidelines.

“There is a mindset today that fat and cholesterol are bad, which is false,” he declared.  He pointed to populations that had low dietary cholesterol intake, such as the people of India, and noted that these people also develop heart disease.  He feels that the low-fat restrictions, “drive consumers to avoid nutrient-dense foods such as meat, milk, and eggs.”

But when people reduce the amount of meat, dairy products and eggs in their diets, Kummerow said that they also reduce the intake of protein, vitamins, magnesium and several important trace minerals.

• Fat actually has several important functions, according to Kummerow.  Fat contains linoleic acid, which helps the body produce a substance that keeps blood flowing through arteries.

Kummerow is not alone in his questioning of low- fat diets. Dr. Udo Erasmus, a nutritionist who has spent more than a decade investigating his theories, has written a book titled “Fats That Heal, Fats That Kill.”  

His research revealed that fats can increase metabolic rate, help people lose weight, improve digestion, promote heart healing and increase energy.

Erasmus noted that Americans lowered their fat intake from 42% to 35% in their diets, the number of obese people rose from 20% to 33%.  “Fats doesn’t make people FAT,”  Erasmus firmly claimed.  “What makes people fat are sugar, sweeteners, and carbohydrates…  When you don’t get the fats you need, you develop cravings and end up eating carbohydrates.  When you eat more carbohydrates than are needed, they are stored and you end up wearing around that fuel.  When you get the fats you need, you are less hungry.”

Erasmus distinguishes between good and bad fats and oils.  An example of a harmful fat is the hydrogenated fat found in breads, cakes, cookies and margarine.  These fats have been changed chemically interfere with functions of the body:  such as liver function and hormone conversions.

• Good fats; such as omega 3 fatty acids are essential fats.  The body can’t make them.  They must come from food.  Erasmus said “They are required for brain functions, help with autoimmune conditions, increase energy levels, lift depression, and protect DNA from damage.  If you don’t get them, everything falls apart,” he warned.

Erasmus gives specific recommendations about how to add essential fats and oils to a diet in his book.  He wants his work to shed light on the issue of low-fat diets.  “We have mostly been told, ‘don’t do this,’ and ‘don’t do that’.  It’s time to hear ‘Do this’.  I’m saying bring in the good fats and lower the bad fats,” he said.

Mary Enig PhD, who is a biochemist and an international authority on partial hydrogenation, has reiterated these same sentiments.  You can read more on her web site knowyourfats.com .  

The American Heart Association is mainly responsible for the information promoting low-fat diets. 

Kummerow feels that common sense mixed with knowledge should be the key to diets.  “People are bombarded with information and are spending thousands on diet foods and diets.  Don’t burden the energy system with low-nutrient foods such as soft drinks, potato chips, french fries and candy bars.  Eat fish or meat every day.  Try to have six servings of fruits and vegetables.  And sit down and have a meal with the family,” he said.

Dr. Altman here- This morning I told my daughter that the two most important things I can do to make you a better student are:

1. Give you a good breakfast, to fuel your mind all day.
2. Make sure you eat supper at home with the family.

ATTITUDE

The good news is that you are where you want to be.

Yes, you may not like it, or you may be saying, “ I know what you mean, I worked for it.”

Your mind and body have to be on the same page. You can’t expect a nice physique or abundant energy and reach for a piece of cake and the remote.

I learned something about people from one of our friends. He said his neighbor considered himself “fat and happy”. I never want to get older and feel like I don’t care anymore about my health or fitness. You can’t buy health over night or watch the pounds melt away. But if you are “fat and happy”—great!

Health in takes time. The longer you wait to start the longer it takes. So make a commitment to start something new today.

Some patients read this and gloss over the info as if they are immune or it takes too much work to be healthier. Some patients punch holes in the newsletter and save every issue and re-read them. The information is the same but their attitude is different.

Make a decision right now NOT to be part of the unhealthy epidemic coming to a neighborhood near you.

According to the CDC,

The US ranked 11^th in the world in life expectancy.

20 YEARS AGO

NOW……………………………..

We are ranked 42^nd in the world.

We have so many cool things now, but we know nothing about health. Don’t follow the crowd when it comes to health advice, because the majority is clearly wrong. Always remember you can never go wrong with the natural world.

Use chiropractic first, organic foods, Standard Process supplements, cod liver oil, and probably more fat in your diet. You’d be amazed how good you can feel.  Yes, I said fat.  The fat’s that is.

Good Fats:
These are the easiest to obtain and use
1. Butter
2. Lard
3. Extra Virgin Olive oil (Not “Pure”)
4. Coconut oil
5. Cod Liver oil (not for cooking)
6. Flax oil (just don’t cook with it)
7. RAW milk or cream (Not pasteurized)

If you have these go ahead and use them
8. Beef, chicken, goose or duck fat
9. Palm oil, sesame oils
10. Flax oil (just don’t cook with it)

 A few little bonuses for you.  Good fats can:

1. Slim your waist.   Fat doesn’t make you fat.
2. Help transport nutrients from your guts to your body.
3. Help your liver
4. Help your brain
5. Really help your immune system.
6. And most importantly, it will help your heart.

Stay tuned for more.  This heart stuff is so fantastic, I am having a hard time distilling it down for you.

Dr. Altman’s Magic Fat-loss Formula

#1…70% is what you eat

#2…20% is your activity (exercise, or lack thereof)

#3…10% is related to toxicity, liver, thyroid, adrenal, or hormonal issues

The body is a self-regulating ship as long as you keep the rocks and the coral reefs out of the way. The body constantly strives for homeostasis (balance), but the body can only correct the ship if the captain is sober and there is no damage to the ship.

Let’s start with #1 since 2/3 of Americans are too heavy, and about 2/3 of the weight gain relates to diet. I’m not talking about how many meals you eat or how many calories you eat. If you are eating one meal and snacking all day or eating 5 smaller meals a day and feel great and look great, do whatever works for you.

Now, on to fat. The majority of diet guru’s and nutritionists will die thinking fat makes you fat, all the while living an artificial existence on Viagra or hormone pills. Fat makes you a man or a woman. Testosterone and Progesterone are made from… hold the suspense

…Drum roll please…

…Cholesterol. Oh my gosh! The horrible evil cholesterol monster has reared its ugly head once again. Run for your life…No wait, run for the Lipitor.

The single worst diet advice to come out in the last 50 years was a Low-Fat Diet. Healthy good fats make your skin nice, keep your joints lubed up, and allows your body to make hormones. A low-fat diet will make you less of a man and less of a woman. At least, 30% of your diet should be good fats.

If you want a list of good fats see the chart below for some or head to our website www.docaltman.com and look in the categories for Good Fats.

So what should you do? Cut out sugar. If you are overweight and want to shed a few pounds, get your sugar intake down to zero for 2 weeks and get back to me on what happens. Sugar spikes insulin —> which stores fat. Have you ever seen someone who works out everyday and has for years, and looks the same or is heavier? That’s because you can’t out exercise a bad diet.

You can’t work off 300 calories, have an after- workout shake of 500 calories, and expect any changes. That doesn’t fit for everyone, but that’s where rule #2 comes in.

#2 Sometimes you can do everything “right” but not lose an inch. Your “exercise” is too low in intensity. Think about this.

Would you rather…

…Look like a sprinter or

…Look like a marathon runner?

I know this is a generalization and it doesn’t fit everyone, but that’s the point. What’s the difference in body style? MUSCLE. Sprinters are ripped, and here is lesson #2, muscle is like having a free fat-loss plan. While I sit here writing to you, my body is burning calories to maintain my muscle, and is repairing and building new muscle from my workout this morning.

If you are serious about weight-loss, it would be far more efficient to redirect your efforts to weight training rather than low intensity cardio. I’m not saying cardio is bad for you, just do less of it, maybe only once or twice a week. Spend your extra 20 minutes on the weights instead, women included. 

#1 Eat your good fats, #2 high quality protein, and #3 eat your green veggies.

Part 4 of the Magic Fat-Loss Formula

Mental toughness.

Here is the hard part…it’s hard. Eating veggies is harder than eating donuts. Working out is harder than watching T.V. Bringing good food to work is harder than getting fast food. I actually know people who could never dream of not having toast for breakfast.

I think you can make changes…but you need to make the decision to do something. Unless you start-you will never finish. It might take a while, but so what, changing the body is slow.