A Neuroscience Love Song

Happy Valentine's Day. Here is a little song on love...





Join us Thursday, February 15th, at Martha's Minute, "The Healing Power of Music", with special guest artist, Jerald Simon. Register here.

Martha's Minute: Bet You Didn't Know #3

Bet you didn't know that a crease in your earlobe has a correlation with heart disease. Learn more from my friend, Dr. DeSilva in the video below.

Martha's Minute: Bet You Didn't Know #2

Here's another pearl from Dr. DeSilva on his series, "Bet You Didn't Know".

If you need help getting a quality grade probiotic, or other natural digestive support, Health and Nutrition located inside of Advanced Health Clinic is a great resource. 

Martha's Minute: Bet You Didn't Know

My friend, Dr. DeSilva, did a fun series called "Bet You Didn't Know" that I knew you would love. Enjoy these "minute" tidbits!

Inflammation Can Affect Every Part of Health

Inflammation is an essential part of the bodys healing. Aging, physical stressors, exposure to environmental irritants, and poor-quality sleep are also factors that can contribute to chronic inflammation and lead to the early stages of disease development. Although an inflammatory immune response is an essential, protective response, it can give rise to chronic inflammation if left unresolved. 

We have recently come to understand that there are two phases of inflammation, the initiation and the

resolution phase. It is important for inflammation to be completely resolved to help the body heal. Traditional approaches for the management of inflammation have focused on blocking the initiation phase. However, we now know that inflammation doesn't simply fade away. Recent studies have indicated that natural substances produced by the body called specialized pro-resolving lipid mediators, also known as SPMs, support the completion of the inflammatory response. Once inflammation is resolved, the affected part of the body can return to a normal state.

Could You Benefit from SPMs?

Our bodies produce SPMs via a multi-step process; however, different health conditions can influence the body's ability to produce SPMs. SPMs work by assisting inflammation resolution, which is important for the body to repair and heal itself. Revolutionary fractionation technology has allowed research and development to isolate active marine lipids in a concentrated form so that we may now supplement the body's natural production of SPMs.

Chronic inflammation doesnt have to be a part of your life. Schedule an appointment with one of our healthcare practitioner's at Advanced Health Clinic to discover solutions that are right for you and your individual health needs.

The Effects of Sugar on Your Brain

Have you ever wondered why you can eat one taste of a sweet, and all the sudden, you need more? In this video, Nicole AVena does a great job of showing you why.

When you eat something loaded with sugar, your taste buds, your gut and your brain all take notice. This activation of your reward system is not unlike how bodies process addictive substances such as alcohol or nicotine -- an overload of sugar spikes dopamine levels and leaves you craving more.


You can start today by taking these simple steps to minimize your sugar intake (listed in order of importance):

1. Soft drinks: Sugar-sweetened and Artificially sweetened beverages are simply not good for you and should be avoided.
2. Fruit juices: This may surprise you, but fruit juices are high in sugars, sometimes as much as a soft drink! Dilute juices with water when drinking them.
3. Candies and sweets
4. Baked goods: Cookies, cakes, etc. These tend to be very high in sugar and refined carbohydrates.
5. Fruits canned in syrup: Choose fresh fruits instead.
6. Low-Fat or Diet Foods: Foods that have had the fat removed from them are often very high in sugar.
7. Dried fruits: Avoid dried fruits as much as possible.
8. Drink water instead of soda or juices and don’t add sugar to your coffee or tea. Instead of sugar in recipes, you can try things like stevia, cinnamon, nutmeg, almond extract, vanilla, ginger or lemon.

You can eat an endless variety of amazing foods without increasing your sugar intake.

Weight Loss Series - Step 1: Understand the Problem

Understanding The Problem

The first step to understanding how to lose weight begins with understanding the problem. One of the challenges with long term weight concerns is Syndrome X or Metabolic Syndrome. Syndrome X. It is the existence of at least two of the following:

• Central Obesity. Here we are referring to that weight gain around the middle. This is the most dangerous place to gain and carry weight as it has been determined to cause heart problems and predisposes us to diabetes.
• Insulin Resistance
• High Cholesterol
• High Blood Pressure

We call this Syndrome X because these issues are linked together. For example if you have central weight gain, you are most likely pre-diabetic.

In 2005, people with diabetes were estimated to account for 7% of the US population, or approximately 20.8 million people.3 Of these 20.8 million people, 14.6 million have a diagnosis of diabetes, and diabetes is undiagnosed in another 6.2 million. Approximately 5-10% have type 1 diabetes, 90-95% have type 2 diabetes, and 1-5% have other types. Additionally, an estimated 54 million people have pre-diabetes. Pre-diabetes, as defined by the American Diabetes Association, is that state in which blood glucose levels are higher than normal but not high enough to be diagnosed as diabetes. It is presumed that most persons with elevated glucose levels approaching the level needed for the diagnosis of diabetes will subsequently progress to diabetes.

Where are we  headed?

The U.S. Department of Health and Human Services said that because of this  epidemic our current generation is the first one in history predicted to have a shorter life expectancy than the previous generation.This is true! And scary! But what can be done? Help is available with sound proven, medically supervised protocols. 

For more information contact Advanced Health Clinic

Nutritional Deficiencies

Nutritional deficiencies also play a big role in thyroid dysfunction. These include deficiencies of

iodine, vitamin D, omega-3 fats, selenium, zinc, vitamin A, and the B vitamins. Most people simply aren't getting enough iodine in their diet to begin with. The amount you get from iodized salt is just barely enough to prevent you from getting a goiter.

How Much Iodine Do You Need for Thyroid Health?

In Japan, the daily dose of iodine obtained from the diet averages around 2,000 to 3,000 micrograms (mcg) or 2-3 milligrams (mg), and there's reason to believe this may be a far more adequate amount than the US recommended daily allowance (RDA) of 150 mcg. Some argue for even higher amounts than that, such as Dr. Brownstein, who recommends 12.5 milligrams (mg) on a regular basis. Another proponent of higher iodine amounts is Guy Abraham, an ob-gyn and endocrinologist at the University of Southern California.  There's a fairly careful study showing that the thyroid gland does not start to downregulate until we get to 14 or 14.5 milligrams of total iodine and iodide. This is probably why Dr. Abraham first, and then others, have designed both liquids and tablets that come out with 12 or 12.5 mg. For most women, six to six and a quarter milligrams, and for the guys, who don't have as much massive breast tissue, recommendations are to stay with three milligrams. 

Iodine Helps Protect Breast Health Too...

There's compelling research suggesting that iodine is equally important for breast health, and that iodine – not iodide – combines with a lipid to form molecules that actually kill breast cancer cells. "Breasts are big sponges for iodine," according to Dr. Wright, a leading researcher. "Not iodide so much; that's the thyroid gland. But if you have enough iodine, why, those molecules are just sitting there ready waiting to kill new breast cancer cells!" According to Dr. Wright, iodine is also crucial for other breast-related problems, such as fibrocystic breast disease, for which iodine works nearly every time. Interestingly, for severe cases, it's recommended to swab the entire cervix with iodine. For breast cancer prevention, most physicians recommend more than three milligrams of iodine for women.

To learn more, visit us at Advanced Health Clinic

Understanding the Causes of Hypothyroidism

Chronic Inflammation

The next major factor that affects thyroid function is chronic inflammation. The biggest

source of this chronic inflammation is gluten, the protein found in wheat, barley, rye, spelt, and oats. Gluten is a very common allergen that affects about 10 to 20 percent of the population. This reaction occurs mostly because of our damaged guts, poor diet, and stress. In addition, hybridized and genetically modified grains with very strange proteins, makes us sick. Our bodies say, “What’s this – it must be something foreign. I’d better create antibodies to this, fight it, and get rid of it.” This chronic inflammatory response interferes with thyroid function — and contributes to the epidemic of inflammatory diseases in the developed world. One method of helping with sensitivities is NAET. NAET is a non-invasive, drug free, natural solution to alleviate allergies of all types and intensities using a blend of selective energy balancing, testing and treatment procedures from acupuncture/acupressure, allopathy, nutritional, and kinesiological disciplines of medicine. For more information, visit Advanced Health Clinic

Understanding the Causes of Hypothyroidism

Stress Management

We have been looking at the underlying causes of thyroid dysfunction. Another big factor that interferes with thyroid function is chronic stress. There is an intimate interaction between stress hormones and thyroid function. The more stress you are under. the worse your thyroid

functions. Any approach to correcting poor thyroid function must address the effects of chronic stress and provide support to the adrenal glands. Dr. Norman Shealy has reported that most Americans have increasing adrenal burnout by and after age 50. Symptoms include fatigue and various problems with memory, as well as multiple other symptoms that may include any or every organ in the body, including the thyroid gland.Basically it means you have, or have had, more physical, chemical and/or emotional stress than you can handle. Managing stress is a critical component to having healthy thyroid function. We have great resources to help with stress management at Advanced Health Clinic and Therapeutic Spa

Understanding the Causes of Hypothyroidism

Environmental Toxins

One of the most important factors that lead to hypothyroidism is exposure to environmental toxins such as pesticides, which act as hormone or endocrine disruptors and interfere with thyroid hormone metabolism and function. In one study, it found that as people lose weight they release pesticides from their fat tissue. This can then interfere with thyroid function and caused hypothyroidism. The toxins created a slow metabolism and prevented them from losing more weight. The study highlights the importance of overall detoxification.

Another very common problem includes drinking chlorinated and fluoridated water, and eating brominated flour. Chlorine, fluoride, and bromine are all in the same family as iodine, which can displace iodine in your thyroid gland. Heavy metals such as mercury can also affect thyroid function. One of the principal causes of hypothyroidism is related to elevated reverse T3 levels, which can become elevated in response to heavy metal toxicity.
In such cases, detoxifying before beginning thyroid treatment is recommended. The detoxification protocol will vary depending on your level of lead, cadmium, mercury, and other heavy metals. Some people get these efficiently out of their bodies within 10 to 15 chelation treatments. There are other people, particularly those who lived in major metropolitan areas all their lives, where it takes 30 or 40 chelation treatments to pull out all the toxic metals. 95 percent of the time, those with elevated reverse T3 levels will see their levels revert back to normal after undergoing chelation with EDTA and DMPS, which draw out cadmium, lead, mercury, and other toxic metals. In essence, heavy metal toxicity can cause a functional form of hypothyroidism.

THYROID QUESTIONNAIRE

This questionnaire helps you determine the function of thyroid hormone in your body. It does not matter if you have had lab tests that say your thyroid is OK or that you may be taking prescription thyroid medication, you still may have problems with metabolism that directly relates to how thyroid hormone is functioning in your body.

Scoring: in front of each question enter the following score:

10 – If this is a noticeable issue or significant problem

5 – If this is a problem, but not a major issue

2 – If this happens every now and then, but you don’t notice it too much

0 – If you seldom or never have this issue.

                 1) Are you cold (cold hands/feet)?

                 2) Do you have a swelling in the neck area?

                 3) Are you overweight? (10 if over 20 lbs, 5 if 10-19 lbs, 2 if 5-9 lbs)

                 4) Can you eat very little and still not lose weight (or you gain weight too easily)?

                 5) Are you tired all the time?

                 6) Do you wake up with headaches/heavy head that wears off as the day progresses?

                          7) Do you always need a lot of sleep, and even then you don’t feel well rested?

                 8) If you sit down during the day do you get tired (energy drops when you stop moving)?

                 9) Does your energy significantly drop in the afternoon?

                 10) Do you rely on caffeine, nicotine, or some other stimulant to keep your energy going?

                   11) Women - Are your moods noticeably worse with your menstrual cycle or transition? Men - Do you lack a morning erection (never get one=10, sometimes=5, occasionally=2)

                 12) Does stress cause you to feel irritable too easily (short fuse, low tolerance)?

                 13) Are you depressed, easily prone to depression, and/or feel less communicative or witdrawn?

                 14) Are you prone to depression in the fall or spring?

                 15) Does your head feel heavy (and/or your memory/concentration is noticeably declining)?

                 16) Is the outside portion of your eyebrows thinning (or gone)?

                 17) Do you have dry skin and/or dry hair?

                 18) Do you have rough patches of skin on your elbows?

                 19) Is your hair falling out (or less body hair in general: head, legs, arms, eyelids, eyebrows)?

                 20) Are you prone to constipation (including having to strain to eliminate)?

                 21) Do you have numbness in your extremities or have carpal tunnel syndrome?

                 22) Are you prone to facial fluid retention, especially around the eyes?

                 23) Is your voice hoarse or coarse?

                 24) Do you get muscle cramps or have general muscle weakness?

                 25) Do you have high or low cholesterol?

(10 if over 250, 5 if 220-249, 2 if 201-219, 10 if under 140, 5 if 141-160)

                 Total

If your total score is over 100 you have a significant metabolism problem. Thyroid hormone is not working in a proper manner. Thyroid issues are causing other health problems.

If your score is in the 50-100 range, you have a noticeable metabolism problem. Thyroid hormone function in your body is struggling. Steps need to be taken to prevent health issues from magnifying.

If your score is in the 20-49 range, you are showing signs of metabolism wear and tear. The higher your score in this range the greater the need to take preventive steps to keep your health on track.

If your score is under 20, your metabolism is in good condition.

Please talk to your Health Care Practitioner if you are experiencing symptoms. For assistance, please contact us at Advanced Health Clinic

7 Steps to Better Thyroid Health

Tired? Mental Fog? Nervousness? Did you know that your thyroid gland may be the issue? Your thyroid plays a part in almost every other system in your body. It is often called the

master gland. All other bodily systems also affect your thyroid. As a result, symptoms of thyroid imbalance may begin when your thyroid gland is not producing enough hormones, or when there are imbalances in other body processes that interfere with your thyroid.

Hormones can rejuvenate, regenerate and restore. They are powerful chemical messengers that circulate throughout the body and travel to specific cells to orchestrate many vital internal functions. Low thyroid affects more than 30 million women and 15 million men. Hypothyroidism is far more prevalent than once thought. Some experts believe that anywhere between 10 and 40 percent of Americans has a sub-optimal thyroid function. 

Thyroid hormones are used by every cell of your body to regulate metabolism and body weight by controlling the burning of fat for energy and heat. They're also required for optimal brain function and development in children. If you feel sluggish and tired, have difficulty losing weight, have dry skin, hair loss, constipation, cold sensitivity, and/or lack of sweating, these could be signs of hypothyroidism. Having a healthy thyroid is a critical step in balancing your body to achieve optimal, vibrant health. 

Here is my 7 Step Guide to Healthy Hormones.

Step 1:

Treat the Underlying Causes — Identify and treat the underlying causes of hypothyroidism, like food allergies, gluten, heavy metals, nutritional deficiencies, and stress.

Step 2:

Optimize Your Nutrition — Support your thyroid with optimal nutrition, including foods that contain iodine, zinc, omega-3 fats, selenium, and more.

Step 3:

Minimize Stress — Eliminate adrenal exhaustion and minimize stress by engaging in a comprehensive stress management program.

Step 4:

Exercise — Engage in thyroid stimulating exercise, which boosts thyroid function.

Step 5:

Supplement — Use supplements to help enhance thyroid function, including all the nutrients needed for proper thyroid metabolism and function.

Step 6:

Detoxification Therapy - Eliminate stored toxins which interfere with thyroid function by detoxing the heavy metals through IV Chelation therapy, Oral Chelation, Cilantro (supplement), Calli Herbal Tea, saunas and/or heat therapy.

Step 7:.          

Thyroid Hormones — Use thyroid hormone replacement therapy to help support your thyroid gland.

To learn more, visit us at Advanced Health Clinic

Hormone Pellet Therapy for Fatigue in Utah

Hormone Pellet Therapy for Fatigue in Utah

The hormone imbalances women and men experience at the onset of perimenopause, menopause and andropause can cause many unwanted side effects, including fatigue. A drop in hormone levels can cause disruption in sleep that leads to feeling tired and irritable during the day.

The fatigue may come on gradually or suddenly; fatigue can be vague and caused by many things. In

women, there is a link between early menopause and chronic fatigue syndrome (CFS), according to a recent study. Women are two to four times more likely to have CFS than men, and the condition is most common among women in their 40s, according to researchers at the U.S. Centers for Disease Control and Prevention (CDC).

Other conditions, including adrenal fatigue and low testosterone, can cause fatigue. Adrenal fatigue is a condition in which the adrenal glands function, but not well enough to maintain optimal hormone levels. In this condition, capacity in the adrenal glands has been diminished, usually by overstimulation that can be caused by a single intense stress or by chronic stress that has a cumulative effect.

However, hormone pellet therapy for fatigue can optimize hormone levels in women and men and help ward off conditions like CFS. Imagine experiencing deeper, uninterrupted sleep that eliminates feelings of fatigue during the day.

What is Hormone Pellet Therapy for Fatigue?

BioTE® hormone pellet therapy is a treatment designed to combat hormonal imbalance that can lead to fatigue. Many people with this condition don’t realize that the cause of their fatigue is hormonal. But if it’s difficult to get out of bed in the morning and you’re consuming caffeinated beverages and other stimulants just to get through the day, it may be the result of a hormone imbalance.

What if you could optimize your hormone levels using bioidentical hormones? BioTE® hormone pellet therapy can optimize the levels of hormones that have dropped to eliminate fatigue and exhaustion. Once the hormones are balanced, men and women tend to sleep better and feel refreshed and like themselves during the day.

How Does Hormone Pellet Therapy for Fatigue Work?

Hormone pellet therapy contains estrogen and testosterone that are derived from natural plant sources

to replicate the body’s normal hormone levels. Implants of these hormones that are placed under the skin consistently release small doses of hormones that have a therapeutic effect.

Unlike typical oral, transdermal and injection forms of therapy — which produce “roller coaster” hormone levels that go up and down, resulting in mood and energy fluctuations — BioTE® hormone pellet therapy provides sustained hormone levels throughout the day for up to three to five months.

Request Hormone Pellet Therapy for Fatigue Today

Hormone pellet therapy is a safe and effective treatment that has been in use for decades. Request more information about BioTE® hormone pellet therapy today: Call (801) 447-8680 or contact Martha L. Bray online at Advanced Health Clinic

The Power of Balanced Hormones

The Power of Hormones
Hormones can rejuvenate, regenerate and restore. They are powerful chemical messengers that circulate throughout the body and travel to specific cells to orchestrate many vital internal functi
ons. But even a small fluctuation in hormone levels can cause big changes at the cellular level — or disrupt the delicate balance throughout your entire body. Too much or too little of a hormone can have serious consequences for your overall health and well-being.

Choosing Hormone Replacement Therapy

Maintaining this delicate hormone balance is one reason to be cautious when selecting hormone replacement therapy. The goal should always be hormonal balance that is predicated on research rather than experimentation or guessing. Many therapies merely attempt to replenish estrogen and/or progesterone and testosterone, but they never achieve homeostasis.

Any endocrinologist will tell you that hormone balance is the foundation of health. Research continues to demonstrate that hormones are the key to the intricate interrelationships of the body’s systems. They play a pivotal role in our overall health.

The Danger of Hormone Imbalance

You can see why hormone fluctuation and depletion during perimenopause, menopause and andropause wreak havoc on the body. Research repeatedly points to the relationship between the hormone imbalance in perimenopause, menopause, and andropause and an increased risk for developing cancer, osteoporosis, stroke, thyroid malfunction and other age-related disorders.

It’s considered the norm for men and women to experience a decline in health at this stage of the aging process. Both women and men are likely to experience problems such as depression, anxiety, memory loss, sleep disturbances, libido issues and sexual dysfunction, just to name a few of the issues.

Help for Hormone Imbalance

You do not have to suffer through these life-altering symptoms! Help is available — naturally and safely — Contact me at AdvancedHealthClinic

7 Steps to Healthy Hormones - Step 7: Get Enough Sleep

STEP 7: Get Enough Sleep

Unless you’re getting 7 – 8 hours of sleep every night, you’re doing your body no favors. Lack of sleep and sleeping at the wrong time, actually may be the worst habit people have that disturb

hormone balance.

Why? Because hormones work on a schedule! Case in point: cortisol, the stress hormone, is regulated at midnight. People who go to bed late at night, therefore, never truly get a break from the sympathetic flight/fight stress response, which has led to widespread stress-related health disorders in our country.

To maximize hormone function, get to bed by 10:00 p.m. Endocrinologists (hormone experts) claim that one hour of sleep between 10:00 p.m. and 2:00 a.m. is equal to 2 hours of sleep before or after these time slots!

I cannot emphasize this one enough If you aren’t getting enough sleep, your hormones will not be balanced. Period.

To learn more, visit us at Advanced Health Clinic

7 Steps to Healthy Hormones - Step 6: Exercise

An important factor in Healthy Hormonal Balance is exercise. There are literally thousands of research articles that show exercise is beneficial for your health, including your hormonal health.

Interval Exercise: 

One of the best all-around activities you can do for your hormonal health is interval (burst) training. If there is a silver bullet out there, this is it! Exercising opens the hormone faucet to release the right amount of hormone that your body NEEDS!

Interval training is simply alternating bursts of intense activity with intervals of lighter activity.

For instance, if your exercise is walking — if you're in good shape, you might incorporate short bursts of jogging into your regular brisk walks. If you're less fit, you might alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

Whether endorphins, testosterone, growth hormone or insulin, interval training will help reduce stress levels, enhance your immune system, regulate metabolic function and keep you at the body weight your body was designed for. 

To learn more, visit us at Advanced Health Clinic

7 Steps to Healthy Hormones - Step 5: Eat Good Fats

When it comes to Healthy Hormonal Balancing, eating good fats is an absolute must. Eating a variety of foods high in short, medium and long chain fatty acid is key to keeping your hormones in check. Not only are these essential fats fundamental building blocks for hormone production, they speed up your metabolism and promote weight loss. Healthy foods that are packed with healthy fats that are good for healthy hormonal balance include: flaxseed, chia seeds, coconut oil, avocados, grass-fed butter and wild caught salmon.

Some people try to eliminate fats from their diet altogether. But that's not the answer to obtaining optimal health. Our bodies need nutritious and fatty foods as an essential part of our diet. 

To learn why, let's start with a quick summary of the basic types of fat:

·        Saturated: These are the fats we love, but should hate. They're found in animal products including dairy products and eggs. They are also found in some vegetable oils such as coconut and palm. Saturated fats can make the body produce excess cholesterol and, as a result, are often associated with an increased risk of heart disease, cancer and other disorders. These fats are usually solid at room temperature and get even harder when chilled. In general, we're better off without them.

·        Monounsaturated: These fats are a bit better for you. They're found in almond, peanut, sesame, canola and olive oils and avocados. Monounsaturated fats, especially olive oil, actually help decrease blood cholesterol levels. These fats usually harden at cold temperatures or become cloudy when refrigerated.

·        Polyunsaturated: These fats are good for you in moderation. They're found in corn, safflower, sunflower and soybean oils as well as in walnuts, pecans and hazelnuts. Polyunsaturated fats have a long history of being healthy for the heart. These fats are liquid at room temperature and stay liquid when chilled. But be careful in storing them: polyunsaturated oils go rancid more easily than other oils, so keep them refrigerated.

·        Transfatty acids: These fats, found in products such as margarine, are made through the process of hydrogenation -- converting polyunsaturated oils into saturated fat. They are harmful substances that can increase cholesterol levels as much as saturated fats do. Trans fatty acids are also found in processed foods such as chips, cookies, prepared salads and anything else made with hydrogenated oils.

·        Essential fatty acids: EFAs are the best type of fats -- and since your body doesn't make them naturally, you must get them from your diet. Omega-3 fatty acids are found in fish and flaxseed oils. Omega-6 fatty acids are found in beans, nuts, seeds and some vegetable oils including flaxseed, corn, soybean and safflower. In either case, the benefits are immeasurable: EFAs are important for the regulation of cholesterol production, hormonal balance and immune function. They're necessary for healthy skin, hair, nails, mucous membranes, nerves and arteries. An inadequate amount of EFAs can contribute to skin and menstrual disorders, diarrhea and weak nails. EFAs have also been proven to guard against heart disease, cancer and arthritis.

Nutritionally Essential

Quality fats and oils are nutritionally essential. The body uses fatty acids to store energy. Also, polyunsaturated fats contain fatty acids that are necessary for synthesizing hormones, making fat-soluble vitamins available to the body, and maintaining the flexibility of cell membranes. Stored fat, as much as we want to get rid of it, provides a source of energy for the body, protects organs and insulates the body to keep it warm.

Nutritionists now know that if you don't get enough good fats in your diet, your body will store fat in order to perform its daily functions. So, if you're trying to lose weight, maintaining a low-fat or fat-free diet can actually defeat the purpose: EFAs are necessary to ensure normal burning of stored fat by muscle tissue. They also help the body burn calories more efficiently.

Healthy Fat Choices

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The ideal amount: No more than 30% of your total daily calories should come from fat, and definitely no more than 10% should come from saturated fats.

By eating a diet high in vegetables, fruits, grains and beans, you'll automatically tend toward the healthiest ratio of fats in your diet. If you're going to eat animal products, eat mostly fish, seafood, skinless poultry and small portions of beef. Use oils sparingly, stick to the monounsaturated and polyunsaturated varieties and choose ones that are unrefined and cold-pressed. To get your EFAs, use flaxseed oil for salad dressing, or drizzle some lightly on steamed vegetables.

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When it comes to cooking, be aware that different oils respond better to different temperatures. Some have lower smoking points and are appropriate for sauteeing. I personally prefer butter or coconut oil if I am going to heat a fat.

Rule of Thumb:

Be sure to steer clear from oils high in Omega-6s (safflower, sunflower, corn, cottonseed, canola, soybean and peanut) and load up on rich sources of natural Omega-3s (wild fish, flaxseed, chia seeds, walnuts and grass-fed animal products). There is a type of Omega-6 fat you want to try and get in your diet called GLA.  GLA (gamma-linoleic acid) can be taken in supplement form by using evening primrose oil or borage oil and it’s also found in hemp seeds.  Studies have shown supplementing with GLA can support healthy progesterone levels.