• 70% of all fatal diseases are lifestyle related and preventable.

• 66% of the adults in the U.S. are overweight. (27% were overweight in 1960).

• 33% of the adults in the U.S. are obese.

• Americans are the most over fed and under nourished society in history.

FACT: The automation of farming dropped energy expenditures by 52%.

Between 1956 and 1990, labor-saving devises cut calorie output down to 35%.

In 2004, the estimated drop in calorie output dropped to less than 22%.

• In 1900 the average American consumed four teaspoons of refined sugar each day.

• In 2004 the average American consumed over 40 teaspoons of refined sugar each day.

• 95% of Americans experience tooth decay.

FACT: Our bodies were not designed for today's never ending abundance of easily digested carbohydrates and fat, along with NO activity.

• Three out of four deaths in the U.S. are diet and lifestyle related (therefore preventable).

• 71% of cancers are related to diet and lifestyle.

• 52% of heart disease is related to diet.

FACT: Our bodies weaken, become diseased, age rapidly and die because of food choices that are processed, calorie packed and genetically engineered.

FACT: Chronic disease, obesity, depression, mental decline, low energy are only a few of the consequences of eating poorly.

FACT: Good nutrition will keep you robust, active and relatively disease free at any age.

FACT: Natural foods such as fresh fruits, vegetables, nuts, seeds, fish and chicken will lower disease risk, prevent obesity, boost energy and mood, improve mental function and slow aging.

• 770 milligrams of sodium per day was consumed in 1500's.

• 6950 mg to over 20,000 mg are consumed each day by average Americans.

• Over 76% of the salt Americans consume is added by the food industry.

• Only 10% of the salt we consume occurs naturally in foods.

FACT: Today, each one of us eat more refined sugar in a single day than our ancient ancestors ate in a lifetime.

• The average American consumes 40 teaspoons of refined sugar each day.

• Sugar has 0 grams of fat, making this a very deceptive item.

• Sugar contains no vitamins, minerals, protein or fiber.

FACT: Annual sugar intake in the U.S. increased from 113 pounds per person per year in 1966
to 147 pounds in 2001 (Newsday, Mar. 18, '03).

FACT: Soft drinks are the biggest source of added sugar in the average child's diet. A 12 ounce can of Coke contains about ten teaspoons of added sugar. It gets all of its 144 calories from sugar.

FACT: Refined sugar is one of the most deadly substances to be approved by the FDA.

• Sugar can suppress your immune system and impair your defenses against infectious diseases.

• Sugar can cause rapid rise of adrenaline, hyperactivity, anxiety, difficulty concentrating, and crankiness in children.

• Sugar causes a loss in tissue elasticity and function.

• Sugar can weaken eyesight.

• Sugar can cause premature aging.

• Sugar contributes to obesity.

• Sugar can cause a decrease in your insulin sensitivity thereby causing an abnormally high insulin levels and eventually diabetes.

• Sugar can decrease energy levels and cause drowsiness.

• Sugar can interfere with the absorption of protein.

• Sugar can make your skin age by changing the structure of collagen.

• Sugar can cause an increase in delta, alpha, and theta brain waves which can alter your mind's ability to think clearly.

• Sugar can cause depression.

• Sugar will increase free radicals and oxidative stress.

• Sugar may induce cell death.

• Sugar can cause gum disease.

• Sugar can cause hormone imbalances such as: increasing estrogen in men, exacerbating PMS and decreasing growth hormone (Gh).



FACT: Our bodies are more water than any other substance.

• 70% of our bodies is water.

• 85% of our blood is water.

• 70% of healthy muscle tissue is comprised of water.

FACT: Every major system in our bodies begin to break down when water is low.

• Concentration & reaction time drop substantially with a lack of water.

FACT: The consumption of soft drink surpasses the consumption of water, milk, coffee, tea and fruit juice.

• The average American consumes 52 gallons of soft drinks each year.

• Soft drinks contribute 0 nutrients or vitamins; only calories and chemicals.

• Water has 0 calories yet fills you up.

FACT: Diets low in saturated fats and high in fiber-rich plant foods, lower our risk for developing heart disease, cancer, diabetes, hypertension, cataracts and other physical ailments: these foods will also boost our mood and help us live longer and healthier lives.

FACT: The gradual accumulation of damage to the body's tissues that we associate with aging and disease is often entirely preventable if people maintain a strong antioxidant defense. Therefore, consume lots of vegetables and fruits.

• Every 31 seconds someone dies from heart disease.

• Heart disease is the number one cause of death in men and women.

• One in every two people die from heart disease.

• Heart disease, diabetes, stroke, hypertension, osteoporosis, obesity and cancer is lifestyle related and in many cases preventable.

• Hearing loss, dental decay, and memory loss is also preventable.

FACT: After age 35 most people in the U.S. have the beginning stages of high blood pressure, high cholesterol, bone loss, cancers, obesity, and loss of immune function.

FACT: Only a very small percentage of chronic diseases are genetic.

• 2% of breast cancers are attributed to genetics (family history).

FACT: Individuals may be genetically predisposed to various family diseases, yet food choices and lifestyle will activate the diseases.

FACT: Colon cancer, heart disease, adult-onset diabetes, high blood pressure and other degenerative disorders are genetically passed from generation to generation in small percentages (between 2% to 6%)

FACT: Certain genes might indicate a possible risk for a disease, however the effect of that gene only increases a person's susceptibility to the disease, they don't cause it. It is the combination of genetics and lifestyle that swings the pendulum from health to disease.

FACT: The vast majority of diabetics could be free from disease just by losing excess body fat.

FACT: Heart disease and hypertension are preventable, curable and reversible by making better choices about what you eat, exercise and lifestyle.



FACT: Thousands of research studies have proven that diets with large amounts of vegetables and fruit every day, help individuals lose weight, live longer, reduce risk of heart disease, stroke, cancer, diabetes, hypertension, cataracts and even arthritis.

FACT: Cancers of the mouth, esophagus, stomach, lungs, endometrium, pancreas, cervix, colon, urinary track and breast dropped dramatically when people consumed more vegetables and fruits.

FACT: Our ancient ancestors diets contained up to 150 grams of fiber each day
-Today we consume between 10 to 20 grams of fiber.

FACT: According to research at the Harvard School of Public Health, Heart disease risk dropped 20% for every 10 grams of fiber added to our daily diets.

• 20 million women over the age of 40 suffer from bone disease.

• Women consume 1/3 the calcium that their bodies require.

FACT: Childhood obesity is zooming out of control.

• One in 5 children are obese.

FACT: Many researchers consider people obese if they are more than 20% over the ideal body weight, and are considered extremely obese if they are 40% over their ideal body weight.

• 41% of obese 7 year olds become obese adults.

• 70% of obese 10 to 13 year olds become obese adults.

• 80% of obese teens remain obese as adults.

FACT: In some cases, obesity is genetic, however, in most cases obesity runs in families because children copy the lifestyle of parents who eat poorly and don't exercise.

• If parents are overweight, their children have an 80% chance of being heavy
- according to the National Research Council.

• If only one parent is overweight, their children have less than a 10% chance of being heavy.

FACT: The U.S. Department of Agriculture did a survey and found that on any given day, 30% of elementary school children and about 60% of teenagers had eaten NO vegetables or fruit at all.

FACT: Texas A & M University estimated that kids ages 4 to 12 influence more than $138 Billion in household purchases annually:

FACT: Others estimate that kids 12 to 17 guide more than $163 Billion in family spending. That's over $300 Billion in annual household spending influenced by children ages 4 to 17.

FACT: Food accounts for nearly $97 Billion of the $138 Billion in family purchases that 4 to 12 year olds influence.

FACT: Over 2.2 Million kids under age 6 eat at fast food restaurants each day according to the Wall Street Journal.

FACT: Consumer Reports Magazine estimates that the average child sees between 30,000 to 40,000 television commercials annually.

FACT: The average child sees about 440,000 television commercials by the time they graduate from high school.

FACT: Commercials for sugary cereals, snacks, drinks, and fast food accounts for more than 55% of all commercials on kids' shows.

FACT: The World Health Organization estimates the number of obese and overweight people on earth exceeds 1.7 Billion.

FACT: Obese Americans paid $75 Billion more in medical costs than did lean Americans, And one half of that =($35 Billion) was paid by the taxpayers.

FACT: Medicare and Medicaid spending for obesity-related medical expenses range from $87 Million in Wyoming to $7.7 Billion in California.

FACT: The size of high sugar soft drinks have increased from 6 ounces in the 1950s to as much as 52 ounces in the 7-11 Extreme Gulp. Drinking an Extreme 52 oz Gulp will ad 800 calories to your daily consumption.

FACT: High amounts of belly fat is linked to high blood pressure, diabetes, high cholesterol, insulin resistance and blood clotting abnormalities.

FACT: In 1944, the average American ate six pounds of cheese a year. That has increased to a whopping 32 pounds in 2003. Pizza accounts for much of this increase. In 2003 pizzerias bought $2.5 Billion worth of cheese. Up from $1.4 Billion in 1990.

FACT: Pizza Hut is the Nation's number one cheese buyer at 300 million pounds a year. (CNN.com Aug. 25, 2003

FACT: Childhood obesity is on the rise. Like adults, our children are sedentary.
-Children watch an average of 4 hours of television each day, which equates to 21,900 hours of television viewing between the ages of 2 and 17.
-That's over 2.5 years of straight - uninterrupted viewing.
-They also spend time playing video games, computer and the internet.

FACT: The strongest predictor of childhood obesity is hours spent in front of a television
or computer.

FACT: Americans are expending next to nothing in physical activity. We live in temperature controlled homes, drive to the grocery store, have others, care for our lawn, paint our homes, farm our food, and we push a multitude of buttons to lift, shift or move even the lightest items.

FACT: We are the most unfit society that ever walked the earth.
-Only one in 9 adults exercise regularly.
-40% of Americans are completely sedentary with out ever raising their heart rate
-15% of adults exercise at least 3 times a week for over 20 minutes.

FACT: A study from the Harvard School of Public Health found that the risk of dying from any cause decreased as people increased their participation in vigorous exercise.

FACT: The Center for Disease Control and Prevention in Atlanta estimates that over 250,000 deaths each year (that's 685 people a day or 28.5 per hour) in the U.S. can be attributed to Physical inactivity alone.

FACT: Our moods depend on our physical activity. A daily workout releases brain chemicals, such as epinephrine and norepinephrin, which boost alertness. Regular exercise also raises levels of serotonin, a nerve chemical that boost mood. Daily exercise naturally de-stresses the body by lowering blood levels of stress hormones, including cortisol.

FACT: The rise in body temperature that results from a vigorous workout has a tranquilizing effect on the body much like a soaking in a hot bath.

FACT: Exercise is one of the best remedies for depression, sometimes better than medications or counseling.

FACT: Physical exercise
- arouses the body,
- sharpens the senses,
- increases blood flow to the muscles and brain,
- increases the transportation of oxygen and nutrients to the tissues,
- speeds the removal of toxins and cellular debris,
- and reduces overall stress of the body.

FACT: Studies have shown that, throughout their lives, exercisers are happier, more satisfied with their lives, and less prone to depression, anxiety and stress than people who don't exercise.

FACT: Research indicates that active people think more clearly, concentrate better, remember more, and react quicker than sedentary people.

FACT: Pharmaceutical drugs can only suppress or manage the symptoms of chronic diseases. These drugs could also cause toxicity and side effects as severe as the illness.

Lift Weights = Live Longer

FACT: we are created to be fit. Our bodies thrive on physical activity. People who workout are at lower risk of disease, live longer, enjoy enhanced or elevated moods, handle stress well, think clearly and look years younger.

FACT: Lifting weights will...
- Prevent bone deterioration and could even reverse bone loss
- burn an additional 35 calories each day from each new pound of muscle.
- reduce the risk of developing heart disease
- promote a strong life of independence and vitality
- maintain a desirable body weight
- prevent frailty and weakness commonly associated with age.
- reduce cancer risk
- prevent alzheimers
- look and act 20 years younger than their piers.

FACT: Exercisers are less likely to develop colon cancer, stroke or back injuries.

FACT: Exercisers have stronger bones, resistant to osteoporosis.

FACT: We need to build muscle because...
- We lose 2% of muscle mass every year after age 30.
- this equates to 10 pounds of muscle mass every ten years.
- We become weaker and sluggish which further slows our activity level.
- as our muscle fiber decreases, we age more rapidly.
- our bones become porous without the constant pull of our muscles to keep them strong.

FACT: People who regularly attend church have one forth the risk of developing hypertension,
- a 50% lower risk for developing heart disease,
- significantly less overall illness,
- 28% lower risk of dying prematurely as people who do not attend church.

FACT: In a study from the University of Texas Medical School, patients waiting for open-heart surgery were asked if they gained spiritual strength from their religious faith. Those who answered "no" were seven times more likely to die within six months of surgery compared to those who answered "yes"

FACT: Children ages 4 to 12 influence more than $138 Billion in family spending each year, much of it is spent on snacks and junk foods.

FACT: Proper nutrition is the key to prevention.

FACT: Five of the 7 leading killers of Americans are directly linked to diet.
Heart disease, some cancer, stroke, diabetes, obesity.

FACT: A study of 10 year olds found that the average American child received over 34% of their calories from snacks (junk), which are high in fat, sugar and sodium and low in vitamins, minerals and fiber.

FACT: 16% of ten year olds get over 50% to 70% of their daily calories from junk food.

FACT: The average American family spends over 52 cents of every food dollar on junk food and restaurants. (Up from 29 cents in 1970)

FACT: Ten of the worst children's "foods" are:
• Bologna • Pizza • Ice cream
• Soda Pop • Whole Milk • Chocolate Bars
• Hamburgers • Hot Dogs • American Cheese
• French Fries

FACT: Sugar has NO nutritional value:
- It provides an over abundance of calories.
- Calories from sugar are "empty calories"
- Sugar contains No vitamins, minerals, protein or fiber.

FACT: Each calorie children waste on sugar is one less they can spend eating the much needed nutrient-dense foods that will aid in proper growth and development.

FACT: Soft drinks are the highest source of added sugar in the average child's diet.
- A 12 ounce can of Coke contains about 10 teaspoons of added sugar
- It gets all of it's 144 calories from sugar.

A Little Science:

FACT: The health of the cell lining the arteries is important for everything from digestion to supplying blood to the brain. These cells secrete a chemical called nitric oxide that opens blood vessels and promotes blood flow.
Unhealthy cells interfere with blood flow control and can effect your ability to think clearly or quickly. Lack of exercise, diets high in fat and simple carbohydrates, high blood pressure and belly fat lead to abnormal function of these cells.

FACT: The Framingham Study- A long term health study that began in the 1940's found that men with large waistlines and high blood pressure showed reduced mental ability. It appears that these problems disturb the blood vessels that are vital for delivering blood flow to the brain, which impairs mental function and increases the risk of stroke. (Int. J. Obes, 27: 260-268, 2003)

• Instead of reaching for the bread on the table order a side salad. Always order the olive oil vinegar dressing on the side.
• Stay away from cheese and croutons on your salad. Instead, add a few almonds or walnuts for protein and healthy fat.
• Ask for your food to be broiled or baked. Avoid foods cooked in butter.
• Ask for the doggy bag when you place your order. Before you take your first bite, place half the order in the doggy bag for lunch the next day.
• Order brown rice instead of white rice or a plain sweet potato in place of the white
potato.
• When on a low carb diet order steamed veggies instead of rice or potato.
• Order chicken, fish or lean steak instead of pasta dishes.
• Drink water with lemon instead of sodas or alcohol.
• Order fresh fruit for dessert instead of ice-cream, cake or pie.

Mood and Attitude:

Eating smaller meals throughout the day will keep mood and energy levels high.
Exercise can raise serotonin levels in the brain and effectively neutralize unhealthy food cravings.

Lycopene:

Tomato's are the best source of lycopene, a vitamin-like antioxidant and member of the carotenoid family that contributes to the tomato's red color. The redder the tomato, the greater its lycopene content. Lycopene is found to inactivate free radicals (a naturally occurring by-product of daily living that can damage healthy cells in the body) In addition, studies are beginning to associate lycopene with cancer prevention

Breakfast:

Eating a healthy breakfast is vital health and well being. Your body hasn't had any nourishment for over 8 hours. That's the longest gap between any two meals, so "breaking the fast" and preparing a healthy breakfast is critical to a healthy diet. Skipping your first meal increases the likelihood that you'll struggle with low energy levels and develop a slower metabolism- causing weight gain.

A healthy diet does not consist of doughnuts, bagels and two cups of coffee. Start your day the healthy way by making a nutritious breakfast filled with protein, vitamins and fiber every morning. I recommend 4 egg whites with vegetables, 1/4 cup of oatmeal and green tea.

There are plenty of reasons to eat a healthy breakfast. First, it revs up your metabolism so you begin burning calories right away. Second, It provides the nutrients necessary for energy and strength first thing in the morning. Third, It helps with mental focus, and fourth, it helps to prevent those uncontrollable urges to binge later in the day.

Breakfast	Contains	Benefits
Oatmeal	Folic Acid, Fiber, Iron	Heart and blood health. immune function
Eggs	Choline, Protein Vitamins B12 & A	Muscle growth, Immunity
Low-fat Cottage Cheese	Protein, Riboflavin,  Calcium	Muscle Growth, Bone strength, Feeling of fullness
Green Tea	Antioxidants, Catechins	Weight loss, Lower glucose levels.
Fruits	Vitamins C, A, B & E Potassium. Fiber	Protection from colds and immune support

Exercise:

Exercise Can NOT Make Up For A Poor Diet

Many people falsely believe that they can eat what ever they want since they exercise several times a week. They think they are going to burn off the extra calories so "it really doesn't matter what they eat." Think again. It becomes more important to eat nutritious and balanced foods when weight training and doing cardiovascular workouts.

While a consistent workout routine and physical activity can help, It wont eliminate the effects of abusing your body with excessive calories and fat. Most people don't realize how easy it is to consume hundreds or even thousands of calories above what your body needs for optimal function, repair and strength gains. This is especially true for those individuals who consume high calorie pre-packaged, processed, fried foods. Many Americans who eat at restaurants regularly can consume over 1200 calories per meal. Meals that are low in vitamins, nutrients and fiber and loaded with sugar, grease, salt, carbs and fat.

If we wants to concur the "battle of the bulge" every individual need to be aware of the amount of calories we are ingesting.

Most Americans simply do not know the calorie content of their favorite foods, nor do they understand the calorie expenditure of exercise. Some people believe that they can spend a half hour on the stationary bike and burn off the effects of their glutinous weekend. It takes a considerable amount of physical activity to burn 1200 calories.

Let's look at some popular activities and the amount of calories that are burned.

Activity	Time	Calories
Basketball	1 hour	675
Jump rope	1/2 hour	420
Stationary Bike	1 hour	840
Jogging	1 hour	950
Dance	1 hour	650

As you can see from this example, it's easier to consume the calories than it is to burn them off. So, if you consume 1200 calories over what your body needs to maintain a healthy weight, you will need to increase your activity level to compensate for this additional weight.

I have a better suggestion. Why not consume a nutritious, balanced diet that is rich in vitamins and incorporate physical activity that will build muscle and burn fat.

This approach will help create the progressive improvements you desire and not just maintain your existing body weight.

Dramatic Calorie Reduction, Good or Bad?

A popular misconception that many people have about weight loss is to drastically reduce their calories to enable fast results. Unfortunately the bodies will respond by fighting your efforts. Most people try to approach their diets "logically." They believe that if an over abundance of calories will cause weight gain, than keeping the calories intake to an absolute minimum will cause weight loss. Unfortunately our bodies are not "logical."

Our bodies are created to be a complex system designed to survive under extreme conditions. Since the beginning of time, people have experienced famine, war, drought and calamities that could have eliminated the human race. However we are intelligently designed to adapt under these extreme changes in our environment or conditions by altering our metabolic rate (triggering a metabolic slowdown). Our bodies are made to survive.

When we drastically reduce our caloric intake, our bodies internal mechanism for survival overrides our desire to lose weight. our body senses that it may be experiencing a famine because it suddenly isn't receiving an adequate amount of calories or nutrients. In response to the significant nutritional reduction, the body shifts into survival mode by slowing down the metabolism to conserve the food that is received. Because of this sudden shift in the body, the calories are not burned effectively and much of the calories that are eaten are stored as fat since the body can survive longer on its fat reserves. To make matters even worse the body will then begin to assimilate (digest or dissolve) the lean muscle fiber as nutrients. This process creates the opposite situation than desired.

The most effective approach to weight lose is to gradually reduce the calorie intake over an extended period of time. This strategic plan will convince your internal survival mechanisms that you are not experiencing a famine and your body will be willing to burn fat for energy and preserve the hard earned muscle.

Understanding how the body is created will enable us to work within the parameters of effective weight loss. You can never out smart your body with a logical approach to weight loss. The body is not designed with human logic!

Know Carbs VS. No Carbs

Carbohydrates are the body's primary fuel source. Not all carbohydrates are created equal and each carb has a different effect on energy levels and fat deposits. Natural, (clean) unrefined carbs provide the proper amount of energy without significantly increasing the load on the liver and kidneys. The best carbs for weight management and muscle building have a low glycemic index which will be explained shortly.  An example of healthy, clean carbs are brown rice, sweet potato, natural oatmeal, lima and kidney beans, whole wheat bread, squash and corn. Fruit is high in natural sugars and should be eaten in small portions and before 1:00 PM. Examples of acceptable fresh fruit is grapefruit, apple, cantaloupe, strawberries, blueberries, orange, and grapes.

Simple sugar carbs (those with a high glycemic index) are fast absorbing and place a greater demand on the kidneys and liver. Products made with white flour, corn syrup, sugar, etc. provide no nutritional benefits, are empty calories and promote immediate fat storage.

Examples of simple carbs are white potato, white pasta, white bread, etc. Also included in this list of sugary high glycemic carbs are processed items such as cakes, candy, pastry, cookies, cereal, pancakes, etc.

Complex Carb Timing

It's important to consume quality carbohydrates immediately after a workout. During exercise your muscles depletes the glycogen you have stored, so it becomes necessary for you to consume nutrients

The Glycemic Index (G.I.)

The glycemic index measures the effect that a given carbohydrate has on blood sugar levels (The highest glycemic rating is 100 and the lowest level is zero). The lower the glycemic index (GI) the less the blood sugar levels rise. Accordingly, less insulin, (the hormone responsible for shuttling blood sugar to storage sites, is released into bloodstream). Lower insulin levels mean lower levels of circulating triglycerides, which have been implicated as contributing to obesity, cardiovascular diseases and type two diabetes.

Obesity:

The number of obese individuals in America has more than doubled in the past ten years, and over 65% of the population is now considered overweight or obese. This is an extremely dangerous condition to be in for several reasons.

• Obesity causes over 824 deaths per day in the United States. That's more than 300,000 deaths that could have been prevented each year.

• The annual health care costs for American with obesity is over $75 billion.

• Obesity increases the risk of cancer, heart disease, stroke, high blood pressure, diabetes, and other diseases.

The Cost of Being Overweight

I've heard from several people over the years that "eating healthy is expensive!" I agree that if someone desires to live a healthy vibrant life there may be some financial and even time investment, however, this narrow way of thinking is not based on facts. Lets look at some statistics. As you just read, 823 people die every day from weight related illnesses and the annual health care cost in the U.S. for obese Americans is over $100 billion, but lets look a little closer at some additional cost of being over weight:

• In 2000 Americans spent over $13 billion on chocolate.

• During 1999 U.S. soft drink sales rose to $58 billion.

• American consumers spent more than $24.3 billion on candy in 2002

• Also in 2002, the average consumer purchased $84.34 on candy

• In 1999 fast food restaurant sales grew to $110 billion.

• Cookie sales in 2003 exceeded $4 billion

• Bacon sales in 2003 exceeded $2 billion

• Also in 2003 consumers spent over $296 billion on snack foods

• In 2000 annual vending machine sales were $36 billion

• Liposuction, which removes fat, has become the most common plastic surgery procedure in the United States.

As you can see, investing a few extra dollars on chicken breast, egg whites or even high quality protein drinks is insignificant to what most Americans spend on being unhealthy.

Trans Fatty Acids Will Kill You!

Years of careful research has linked trans fatty acids (hydrogenated and partially hydrogenated fats) to an increasing number of fatal health problems such as cancer, diabetes, coronary heart disease and obesity. The over processing of foods has led to a procedure whereby hydrogen is added to vegetables oil to enhance the characteristics of taste, texture and primarily the shelf life of the processed food.

Good Fat / Bad Fat

The body will respond differently to the fats we consume.

• Hydrogenated fats (also known as trans fats) is linked to the rise of heart disease and have been shown to be carcinogenic (cancer causing) and should be avoided. Hydrogenated fats are created in a laboratory by manipulating the saturation.

This saturation process is unnatural and dangerous when consumed then absorbed in the body.

• Saturated fats are fats in which all the carbons are combined (paired) with hydrogen molecules. Examples of foods that contain saturated fats are butter, cream cheese, sour cream, ice cream, cheddar cheese and many cooking oils.

• Monounsaturated fats have only one (mono) carbon in the molecular chain. This fat is found in olive oil, peanut oil, avocados, almonds, cashews and walnuts.

• Polyunsaturated fats are usually in a liquid state at room temperature. These fats have multiple carbons attached to one hydrogen molecule. Polyunsaturated fats are found in flaxseed oil, cannola oil and cod liver oil.

Cooking With Fat

The number one selling cooking oil in America is corn oil and has been directly linked to cancer (carcinogenic). There is a physical transformation when corn oil is exposed to heat (cooking) and a chemical breakdown occurs by converting the polyunsaturated fats (good fats) into hydrogenated fat (very bad fat). This fact is critical to understand because the label on the bottle only indicates its chemical makeup while in its present state not how it is transformed during the cooking process. Therefore, you should discontinue any use and all consumption of food prepared with corn oil.

If you need oil to prepare your food, olive oil is one of the most stable under high temperatures and is a good source of monounsaturated fat. Moderate consumption of olive oil has also been shown to help protect against heart disease. I also recommend using a salad dressing that is based on olive oil and vinegar.

Using Fat to Loss Body Fat

The good news is that not all fats are bad for you. Some fats can actually help you loss fat, gain muscle and protect against heart disease. Examples of healthy fat sources are cold water fish, cod liver oil and walnuts. Essential fatty acids (omega-3) found in fish oil have been shown to decrease fat cells size and volume, while at the same time preventing fat cell formation. Healthy monounsaturated fats will also help with the body's natural production of anabolic hormones which promotes a muscle building environment..

For optimal health and a lean muscular body, completely eliminate hydrogenated fats and significantly reduce saturated and polyunsaturated fats. Consume foods that have monounsaturated fats such as salmon, tuna, walnuts and olive oils. Knowing the fats to avoid and the fats that promote health will help you achieve your goals for a lean vibrant lifestyle.

More research available soon.