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Ross Walter Nutritionist & Naturopath
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healthy fats do not make you fat!

28/11/2015

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For decades we have been informed from health advocates, governments, doctors, dietitians and the like, that low fat diets are healthy. It may seem to make sense on some level that if we don't eat foods with fat, then we won't actually get fat! Unfortunately more recent scientific research does not agree with this idea.

Firstly, our bodies break down our food into the smallest particles in order to be absorbed through our digestive system, and into our body. Then those particles are rearranged, packaged and delivered to cells to be used for many purposes. Fats and oils from our foods will get used in many ways:
  1. To absorb the fat-soluble vitamins A, D, E, & K
  2. To make hormones and neurotransmitters
  3. To make the cell walls for every new cell - we make 100's of millions each day!
  4. For fuel for cellular activities and functions
  5. To produce energy and enable us to do things during the day
  6. For weight loss!
  7. For proper functioning of nerves and the brain
  8. To maintain healthy skin and membranes
  9. And many other uses!
Fat storage from fats we eat is the last option, if it gets there at all! Coconut oil, for example, will get used for energy, and will not contribute to body fat at all!

Secondly, there are some fats we MUST eat regularly, as they are called "essential fatty acids", or just "essential fats". These are omega-3 and omega-6 fats - and they are essential because our bodies cannot make them! We need to eat these fats in our diet! Good sources of omega-3 fats include fish (salmon, tuna, mackerel, trout, sardines etc, with the skin on!), raw nuts and seeds, eggs, avocados and grass-fed meats (not grain-fed!). Good sources of omega-6 fats include some vegetable oils, raw nuts and seeds, butter, eggs, and dairy products.

Thirdly, the other issue with fats is which ones are safe and healthy to cook with. Without getting into too much chemistry, plant-based oils should never be used for cooking with! The only exception is coconut oil, which is a healthy saturated fat oil. The reason is that all other plant-based oils contain mono-unsaturated and poly-unsaturated oil, but when these are heated, they change their fragile structure and become oxidised, full of health-damaging free-radicals and other toxic breakdown products such as aldehydes.

A recent experiment was performed in the UK where various cooking oils were heated to normal cooking temperatures to see what effect this had on the oils. The allegedly "healthy" sunflower and other vegetable oils produced aldehydes at levels more than 20 times the World Health Organisation's safe levels! Olive oil fared better, but it still isn't recommended for heating and cooking with. Butter and other animal fats were stable and the safest for cooking! Coconut oil is also stable when heated and is also recommended. The plant-based oils are ok as a dressing on foods only, or for massage! I recommend olive oil as being the healthiest for dressings on foods - mix it with various herbs and spices, and Balsamic or other vinegars for a tasty and healthy dressing!

While most fats can be healthy, the exception is trans-fat, which is found in fried foods, processed and packaged foods, and margarine. It is trans-fat, and oxidised vegetable oil (from heating and cooking), which causes inflammation in the body and this is a leading cause of all chronic health conditions, such as heart disease, weight gain and obesity, diabetes, infertility, and even cancer.

For your overall health, you need to eat the right fats and oils, and avoid the wrong ones!


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mental health improved by nutrition & lifestyle changes!

21/11/2015

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I have just finished putting together a new seminar on "Nutrition and lifestyle improvements for mental health", about some very simple steps to preventing and reversing/treating mental health conditions using good nutrition and some lifestyle improvements! I look forward to presenting this seminar at a mental health community group next week!

In the 1960s it was thought mental illness was due to an imbalance of chemicals, neurotransmitters or hormones in the brain. More recent research suggests that this is not entirely true! What is known is the simple deficiencies in many vitamins, minerals and other nutrients, from a poor diet, actually cause or exacerbate hormone imbalances. Together with poor digestion, low absorption and many other lifestyle and environmental factors, this can result in many mental health conditions.

The following are just some of the nutritional deficiencies and their associated mental health symptoms:

Vitamin B1 - Apathy, memory problems, confusion, irritability
Vitamin B3 - Apathy, fatigue, poor memory, dementia
Vitamin B5 - Apathy, fatigue, neurological disturbances, insomnia, depression, irritability
Vitamin B6 - Depression, confusion, abnormal brain wave patterns, convulsions
Vitamin B7 - Depression, lethargy, hallucinations
Vitamin B12 - Fatigue, impaired memory, low intelligence, nerve damage
Vitamin C - Hysteria, depression
Vitamin D - Low mood, Winter blues (Seasonal Affective Disorder), depression
And there's more too!

Does a doctor even look into the possibility of a nutritional deficiency causing depression, anxiety or any other "mental illness"? No, they don't! They aren't trained in nutrition or the effects it has on the body. They just prescribe a medication that does not address the cause of the problem, and this leads to deficiencies becoming more chronic and serious, more side effects, and needing more medication... and on it goes...

I'm not suggesting that popping a multivitamin will fix depression! Any treatment, especially with mental health, needs a holistic (whole body) approach - that also takes into account someone's emotional health, physical health, environmental health, lifestyle and other aspects. But mental health conditions CAN be successfully treated with very simple nutritional improvements, supplements if needed and some lifestyle changes, as well as other treatments in my holistic 6-point plan!

My new 1-hour "Nutrition and lifestyle improvements for mental health" seminar is now available for your corporate, team or community group!  I have several other seminars available on other health and nutrition topics, and I would love to be able to share this information to more people!

Alternatively, if you know anyone with a mental health issue, I would be grateful if you were to like and share this, so I may be able to help others too!


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type 2 diabetes is preventable and completely reversible!

14/11/2015

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This Saturday (14th November 2015) is world diabetes day, to raise awareness of about the different types of diabetes.

Type 1 is also called "insulin dependent" or "juvenile onset" diabetes as it usually first appears in young toddlers at ages 1-4, but can occur later too. This is the condition where the pancreas cannot secrete enough of the hormone insulin. As a result, sufferers need to inject insulin to stay alive. There are 2 subtypes - type 1a is the autoimmune form, where the body's immune system attacks the pancreas, and type 1b being the "unknown cause" form.

Type 2 is called "non-insulin dependent" or "insulin resistant" diabetes, as the body becomes immune or stops responding to insulin, even though the body makes enough of it.
Type 3 is also known as Alzheimer's Disease, as it shares many symptoms and physiological effects with other types of diabetes.

Gestational Diabetes is another type, seen in pregnant women.

The hormone insulin brings down blood glucose levels, by enabling cells to take up the glucose in the blood for energy, and it is also used to store the excess glucose as body fat.

Symptoms of high blood sugar include frequent urination, increased thirst, tiredness, blurred vision and more. Untreated diabetes can lead to a diabetic coma, as well as high blood pressure which then causes eye diseases and kidney disease/failure, which then progresses to heart disease/failure, strokes and death. Hence diabetes has very serious long-term health implications.

The good news is that the most common form of diabetes, type 2, which can progress into all the other types, is completely preventable and reversible, without the need for any medication or insulin! Recent research confirms this, as I have also seen with clients.

More recently research is showing that type 1 may also be preventable or alternative treatments can help to reduce the amount of insulin needed.

If you or someone you know has diabetes, particularly type 2, and they would like to prevent further complications, I would like to help!

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celebrity endorsements & microwave meals

10/11/2015

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Some of you may have seen the recent TV advert by the so-called "health and fitness celebrity personal trainer" Michelle Bridges lately? You know the one when she calls people "freaks" if they grow their own healthy fruit and vegetables?! And then she pops a Woolworths brand frozen meal into the microwave oven... And they call themselves the "fresh food people"!

Not surprisingly, Woolworths received a huge backlash from the public and pulled the advert from their online media.
For me, as a Nutritionist, my issue is not so much about what she said in the advert (as I freely admit I am a freak!) , or that she sold out to a promote a product or brand for a fee. My big concern is the type of products that she is promoting (and other so-called health gurus too) are actually making your health WORSE!
I have already written about the health dangers of cooking foods in the microwave oven - see in my FB posts below or in my blog on my website. In summary, microwaving foods destroys much of the nutrition in the food, particularly vitamin C, vitamin B12, enzymes and most proteins, all become destroyed or greatly reduced due to microwaves or the extreme heat they cause. Then there's the huge and serious health effects of cooking in plastic containers - with hormone-disrupting or cancer-causing chemicals such as BPA and pthalates leaching from the plastic into your food which you then eat... If that's not enough, the changes to the chemical structure of the foods due to microwaves or excessive heat can cause cancer-causing compounds.
Some simple little things can make all the difference. How you cook foods plays a large part in your health or whether you are causing damage to your health, which Michelle (and others) forget about. You can start with the best foods, then completely destroy any nutrition it has by cooking in the microwave oven, and suffer the health consequences from it. This is why I do not recommend any microwave meals for anyone.
I know we have busy lives, but there are many other healthy, quick and easy meal options that will provide much better nutrition and health outcomes than from microwave meals. For the sake of your health and that of your family, avoid microwaving meals! Stick to reheating meals on the stove, or steaming, baking or grilling instead, and it doesn't take that much longer!

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Spring is the season for... allergies! How to reduce these!

7/11/2015

1 Comment

 
The season of Spring means the sounds of young birds and other animals, the growth of plants and many pretty flowers, and having to cut the lawn a bit more often... and for those people who are susceptible, Spring is the season of plant, pollen and grass allergies and sensitivities!

An allergy or sensitivity is just an abnormal over-reaction of your immune system to some stimulus, which can also include certain food ingredients, animals, dust, mites, and perhaps some other pe...ople you don't like! ;-)

Much can actually be done to reduce not only the severity of the symptoms of your allergy or sensitivity, but to reduce the incidence of them too. As a Holistic Nutritionist, I can help with identifying which foods you may be sensitive to, as well as which foods may make your symptoms to non-food allergies worse. Also, other techniques I have trained in can help to reduce your immune system response to stimuli and reduce the incidence of your allergies or sensitivities, or even stop those allergies and sensitivities.

If you would like to find out more, please contact me!

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November is men's health month!

3/11/2015

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November is the traditional month of men's health awareness. In my clinic, while I do see some men as clients, the numbers are definitely in favour of women. According to the Australian Bureau of Statistics, women make up about 62% of visits alternative therapists such as Naturopaths, Nutritionists and other practitioners, but only 38% of men.

Other statistics show that men are 3 times more likely to die of coronary heart disease than women, twice as likely to get skin cancer  and 3 times more likely to commit suicide, and many other health statistics going against them.

Perhaps a reason why is that men do not want to be seen as "weak" or suggesting that there may be something wrong with their health! I'm sure the women, families, employers & friends around such men would actually prefer them to be alive and healthy instead of suffering health conditions because of embarrassment or any other reason (ie, excuse!).

Another reason may be that more men are working and can't get the time off to see a practitioner. I am aware that most people work business hours, and as a result I am available for evening and weekend consultations to fit in with your busy lifestyles!

Men's diets are known to not be as good as for women in general! As a result, men's health can be affected. However, good food choices can still be made in a working or away-from-home environment - if men have the right information as to what their food choices are really doing to their health, and what they can do about it.

So ladies, please insist that the men in your life seek professional health advice when needed, or even for prevention, as improving their diets, lifestyle, sleep and health can be achieved a lot quicker if looked at earlier! Men, just do it!

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    All articles here are Copyright (c) to Ross Walter Nutritionist & Naturopath (2015-2022). You are welcome to share these articles in your personal or business marketing, in full and referencing this website.
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