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molecules that can tear into your cells and start nasty chain reac- ments of fish oil or evening primrose oil, or use polyunsaturated tions that can leave behind extensive damage, including alteration oils, consider taking extra vitamin E. An effective daily dose of of your genetic code (DNA) and formation of cancer cells. Free vitamin E is about 300 to 400 IUs per day, and "mixed toco- radicals are widely considered to play a major role in degenerative pherols" is probably the best general-purpose form to use. Many disease. While there are virtually no EFAs in olive oil, it is rich in studies support its effectiveness in reducing risk of heart disease, "mono-unsaturated" fatty acids and is not so easily oxidised. Use arthritis and other free-radical-related diseases. Since vitamin C an "extra virgin, cold-pressed, first pressing" olive oil, preferably is used to regenerate 'used' vitamin E, supplementing with 500 to with a greenish colour and some sediment on the bottom, which 1,000 mg of vitamin C a day would be prudent as well. usually indicates less processing. Most co-ops carry it. * The most expensive oils and supplements cannot fully com- * If allergic to milk, you can often substitute a 50:50 mixture of _ pensate for an unhealthy diet and lifestyle. Use common sense apple sauce and organic, unrefined canola, sunflower or safflower _ and consult with a nutritionally-oriented health professional when oil for margarine or butter in recipes, which we have tried in pie you have health concerns. Books by Dean Ornish, M.D." and crusts and cakes with great results. John McDougall, M.D." offer many We used to substitute canola oil by excellent ideas regarding diet and itself, but the texture was somewhat lifestyle, and I recommend them for drier and a little crumbly. basic dietary information, although ¢ Try non-hydrogenated peanut but- ... Most of this information about their programs tend towards very ter, available in some grocery stores low fat intake. However, to ensure and all food co-ops. The peanut butter trans- fats has been known for adequate EFA intake you should will separate, with the oil floating to have some raw, organic nuts and the top of the container. The best many years, but [food] processors seeds along with high-quality oils brand is probably Arrowhead Mills. have succeeded in keeping the (such as those mentioned above) to They sun-dry their organic peanuts to . . supplement these low-fat diets. avoid growth of a common mould that issue out of the public eye he produces aflatoxin, which is as toxic as the name suggests. Most commercial peanuts reportedly have aflatoxin as well as pesticide residues. Almond or RAISING PUBLIC AWARENESS There are still holdouts within the ‘scientific’ community, particularly those employed or funded by the walnut butters contain healthier fats than peanut butter, without food industry, who claim there is not yet sufficient proof that the mould problem. You can find them at food co-ops and health trans- fats are dangerous, and then cite studies that justify their food stores. osition. This is the name of the game in modern-day ‘science’ ¢ Buy your oil in sealed bottles and avoid the bulk oils in co- where egos and money are involved. ops, since they are usually rancid (free radicals again). An oil that However, most studies currently appearing in the literature sup- tastes bitter when you place a drop on your tongue is rancid and ort the idea that these chemically-altered fats are harmful. In should not be consumed. such cases of conflict, I always side with Mother Nature: she is + Always refrigerate your oils after opening. Unrefined oils are much wiser than we will ever be! best refrigerated as soon as you buy them, to prolong their shelf- Remember that most of this information about trans- fats has life. If they are not in lightproof bottles, keep them out of the een known for many years, but processors have succeeded in light. eeping the issue out of the public eye—another example of ¢ The greater your intake of unsaturated fats like vegetable oils caveat emptor (let the buyer beware) in the food industry. Now and fish oils (EPA/DHA omega-3s), the more you need antioxi- that you are aware of it, the rest is up to you! Good luck, and dant protection against free-radical damage. If you take supple- good health! oo Endnotes s The Lancet, March 1993, 341(8845):581-5. ‘Erasmus, Udo, Ph.D., Fats that Heal, Fats that Kill, Alive Books, Burnaby, 16 Ornish, Dean, M.D., Dr Dean Ornish's Program for Reversing Heart BC, Canada, 1987, 1993. Disease, Ballantine Books, New York, USA, 1990. * Harvard Health Letter, Summer 1994. "McDougall, John A., M.D., The McDougall Program, Plume (Penguin * Jaffe, Russell, M.D., Lipids (audiotape), 1992. Books), New York, USA, 1991. * Siguel, Edward, M.D., Ph.D., Essential Fatty Acids in Health and Disease, * Morrison, Robert Thornton, and Boyd, Robert Neilson, Organic Chemistry, Nutrek Press, Brookline, MA, USA, 1995. Allyn &Bacon, Inc., Boston, USA, 1973, 1979, 3 ed. * Rudin, Donald, M.D., and Felix, Clara, The Omega-3 Phenomenon, Rawson, New York, USA, 1987. About the Author: ® Lipids, March 1996, 31:Suppl:S27982. Dr Dane Roubos, B.Sc., D.C., D.A.B.C.I., has been a stu- 7 Finnegan, John, N.D., The Facts About Fats, Celestial Arts Publishing, dent of nutrition for 25 years, and a practising chiropractor for Berkeley, CA, USA, 1993. the past 14 years. He is a Diplomate of the American Board ® "Deficiency of essential fatty acids and membrane fluidity during pregnancy of Chiropractic Internists, and currently teaches full-time at the and lactation", Biochemistry, Proceedings of the National Academy of Northwestern College of Chiropractic in Minnesota. He is Sciences, USA, vol. 88, June 1991. committed to helping people learn how to live closer to the * American Journal of Clinical Nutrition, 1967, 20:462-475. Earth, the spirit and their deeper selves. " The Lancet, 14 November 1987. " Circulation, January 1994, 89(1):94-101. Note: ® American Journal of Cardiology, 1993, 71:916-920. This article was extracted in part from Blazing Tattles, vol. 5, 8 Clinical Science, April 1995, 88(4):375-92. nos 10 and 11, 1996 (see their advert this issue), and further “ Circulation, ibid. updated by the author. 44 - NEXUS trans- fats has been known for FEBRUARY - MARCH 1997