November 25, 2004

IN THIS ISSUE

Mike Ciell, R.Ph. on "fats" -- the good, bad, and the ugly
"Happy Thanksgiving" from all of us to all of you!

UPDATE ON MIKE CIELL, R.PH.

Fame is something I am quite familiar with. And, as it turns out, it’s something our favorite pharmacist, Mike Ciell, is learning a thing or two about.

Since appearing on the Deborah Ray Show back in September, and talking about his Unified Theory paper, Mike has gotten a fair bit of attention. We decided to catch up with Mike and share his updates.

I first asked Mike if any of the excitement had worn off after the Deborah Ray Show?

“No way -- I did my first local television show, and I also hooked up with a new colleague, Dr. John Young. Dr. Young is an emergency room physician with a passion for glucobiology and integrative medicine.”

Glucobiology? Say what?

Glucobiology, also know as glycobiology, is the study and of glycan biology. Glycans, actually sugar chains, are complex in structure and are designed to carry biochemical information into and between cells.

We could spend an inordinate time on glycans, or sugar chains, but that would take us off track. Another time, in another interview with Mike. For some web references:

Meanwhile, back to my interview with Mike.

Being easily as nosey as our members, I asked Mike what he planned to do with Dr. Young.

“I’ve started to work part-time with Dr. Young. Our focus is on integrative medicine and integrative pharmacy services and consultations. We’re also working on a residential program, where we will actually teach people to manage their conditions with the right diet and nutrition.”

Mike and Dr. Young are moving to a new office soon and will update us on contact information and their adventures with glycobiology, in the near future, so stay tuned.

Now, the real question is whether Mike will admit that his recent good fortune comes from being pen pals with a kat! ^..^

For reference, check out Mike’s paper on Linus Pauling’s Unified Theory and heart disease.

A LESSON FROM MIKE CIELL ON FATS AND OILS

With Thanksgiving here, I decided to ask Mike some questions about one of his favorite subjects: dietary fats and oils.

I promise this topic will not ruin your big Thanksgiving Day feast, so don't toggle to another screen just yet.

I began by asking Mike why fats are so important?

“Of the three macronutrients – fats, carbohydrates and protein - fats yield the greatest energy per gram. Therefore, it makes more sense for the body to use fats for energy to support almost every metabolic process in the body.”

“Fats actually make up the major part of a cell’s membrane and improve cell function -- by allowing oxygen and vital nutrients in and keeping foreign substances out. It’s an essential role, no less important than the roles protein and carbohydrates play.”

CARBS, FATS, INSULIN, GLUCOSE & THE STORING OF FAT

“Let’s compare the metabolism of fats to carbohydrates. Consuming carbohydrates raises insulin levels, and insulin quickly converts carbohydrates into glucose, which can be used immediately by muscle cells for energy. However, if more glucose enters the body than can be burned, insulin signals it’s time to store excess glucose as body fat.”

“Not only do you store excess glucose as fat, but when carbohydrate-derived glucose is being used for energy, your blood sugar swings up and down. When blood sugar drops, people naturally complain about getting hungry and the cycle repeats itself, contributing to weight problems.”

“It may seem counterintuitive, but by using more fat as an energy source, you can keep your blood sugar much more stable. The good news is that, with fats, your body produces lower levels of insulin and is driven to burn fat stores for fuel.”

The bottom line is that by including fat in your diet, you will feel less hungry and keep your fat-burning furnace running longer.”

SATURATED & UNSATURATED FATS

I know, I know. Some of you are practically doing somersaults, since you’ve been taught to be a bit parsimonious with the old fats. Mike had this to say:

“Most people know that fats and oils are either saturated or unsaturated. Saturated fats include butter, lard and coconut oil. If you’re ever unsure, just remember that saturated fats remain solid at room temperature.”

“Unsaturated or polyunsaturated fats include flaxseed oil, soybean oil, and various other vegetable oils. Olive oil, in contrast, is a mono-unsaturated fat. Unsaturated fats are all liquid at room temperature.”

THE GOOD, THE BAD, & THE UGLY ABOUT FATS

Mike went on and talked about why some fats are “good” and some are “bad.”

“Unsaturated fats are very reactive, meaning that in their most natural form, they are highly perishable. They can become rancid easily.”

“If you check out the oil aisle at your grocery store, most of the oils – which are typically the polyunsaturated oils – are packaged in clear bottles and are bright yellow in appearance. These oils have been highly refined and deodorized.”

“When an oil is highly refined, there is some degree of rancidity in that oil. And the longer it sits in your cupboard, it becomes more oxidized and more rancid. Sadly, when you cook with a polyunsaturated oil, the heat greatly accelerates oxidation and can produce dangerous free radicals. Most people don’t know this.”

And you thought you were doing well to buy canola oil and what not. Not so as it turns out.

As one of my favorite humans likes to say, “No good deed ever goes unpunished.” Sigh.

HYDROGENATED FATS

Anyway, Mike went on with even more intensity about fats that have been further altered:

“Another common practice in fat and oil production is hydrogenation or partial hydrogenation. This is when oil has been altered through heating and passing hydrogen bubbles through it.”

“Hydrogenation makes an oil less reactive and thus more shelf-stable, meaning it won’t go rancid. The problem is that hydrogenated oils can contain dangerous trans fats.”

O-k, so most of you, I’m sure, know that trans fats are bad for you, but Mike has a way of framing things that will make you remember why they are so bad for you.

ON THE EVILS OF TRANS FATS

“Trans fats are the bad boys of fats. They differ in their chemical structure compared to naturally occurring unsaturated fats, which are called cis fats.”

“Trans fat molecules are incorporated into the lipid membrane of cells, just like a cis fat. However, trans fats block healthy, metabolic processes. They are, by definition, metabolic poisons.”

“Trans fats act like plastic wrap around your cells, which keeps toxins in, such as free radicals, and keeps nutrients out, including oxygen. This 'wrapping' sets up a terrible environment for cells and can increase risk of disease.”

Pffsst! Plastic wrap around cells! Good grief, the things humans eat!

So how to keep trans fats out of your diet? For starters, Mike pointed out:

“Hydrogenated or partially-hydrogenated oils are found in most processed foods, including: many baked goods, most cereals, non-dairy creamers, creamy salad dressings, potato chips, and the like. Beware and learn to read food labels carefully, since trans fats must be identified these days.”

COOKING WITH COCONUT OIL OR BUTTER & USING REAL CREAM

So what is a well-meaning chef to do, you ask? Mike was clear about this answer:

“Cook with naturally-occurring, saturated fats like clarified butter or coconut oil. These fats will not be altered much during the cooking process and they are easily burned for fuel inside your body.”

“Kerry Gold, a butter imported from Ireland, is bright yellow, like butter used to be) and tastes great. The color results from the cows being exclusively grass-grazed, and the fat contains more CLA or conjugated linolenic acid, which is a good thing. It’s available in most supermarkets these days. If not, consider requesting it."

“Even extra virgin olive oil is better than vegetable oil because it is a mono-unsaturated oil and contains natural antioxidants. However, extra virgin olive oil is still best when it’s not cooked, so I recommend drizzling it on your food after cooking or at the very end of cooking.”

THE SKINNY ON SATURATED FATS

So, saturated fats are good for you? Stranger things are true, of course, so keep reading. Mike added:

“Through the years, saturated fats, especially tropical oils, have gotten a bad rap. But research has shown that not all saturated fats are created equal.”

“For example, coconut oil consists of medium-chain fatty acids which are about 8 to 12 carbon atoms long. Other oils have 16 to 24 carbon atoms. Therefore, coconut oil has less calories per gram than other oils – it has just over 6 calories per gram, while longer chained fats have 9 calories per gram.”

Low-fat fat?! Our biochemistry expert says “yes!” Mike went on:

“Medium chain fatty acids, like coconut oil, are more water soluble and can be broken down rapidly during digestion. Since medium chain fatty acids are smaller molecules, the mitochondria, or the cell’s energy producing units, can use these molecules readily as a quick source of energy.”

“One last benefit to adding coconut oil to your diet – it has a high concentration of lauric acid which is antimicrobial.”

Wow! Coconut oil sounds quite amazing! To recap its benefits:

One third fewer calories per gram
Easily digestible
Quick energy source for cells
Antimicrobial properties
No evil trans fats
Cooking it doesn’t create dangerous free radicals!

One of our humans made muffins with coconut oil recently and gave the old thumbs up, so you may want to give it a try!

GOOD FATS FOR YOUR CUPBOARD

Other than coconut oil, I was curious to learn what other fats are found in Mike’s cupboard.

“It is important to include the essential fatty acids in your diet: both omega-3s and omega-6s. Essential fatty acids, which are polyunsaturated fats, have many health benefits and they actually compete with the evil trans fats.”

“Americans are typically deficient in essential fatty acids, particularly omega-3s. Like many Co-op members, I know that fish oil is rich in omega-3. So in addition to having fish in my diet, I augment my diet with Fish Oil supplements. I also have a supply of flaxseed oil, which is also high in omega-3s and also contains some omega-6s.”

“Omega-6 oils are also healthy and are found in foods such as nuts, like walnuts or almonds, and seeds. These foods are best raw though, because once these polyunsaturated fats are cooked, the essential fatty acids can lose their vitality, and heating can alter the fats chemically.”

Mike started to talk about the ideal ratios between omega-3s and omega-6s, but, again, that’s another topic altogether. Sheesh. He’s always angling for another opportunity to get on his soap box!

HEALTHY FAT AND TIPS FOR YOUR HOLIDAY COOKING

Before I could ask Mike for his holiday cooking tips, he practically hollered out:

“Preparing food with butter isn’t bad! Cooking with butter is healthier than cooking with canola oil. No trans fat ever and it tastes great!”

This kat would have to agree. What about baking tips, you ask? Mike said:

“Try using coconut oil and/or clarified butter. These add a wonderful subtle flavor, and your goodies will be tastier. Just try to keep the refined sugar within reason or use maple sugar, which is available at most health food stores.”

“For salads, try making your own dressing with extra virgin olive oil. The Italians have been doing this for centuries, with healthier cholesterol levels to show for it.”

And what about creams and other dairy products?

“No need to be afraid of natural dairy products. Instead of using Cool Whip, which is hydrogenated, try a little dollop of real whip cream or a natural ice cream on your pies.”

We have some members saying, “Bless you, Mike” at this point, I’m sure. His last admonition before shopping for your next holiday feast or party:

“Again, read your labels! If you can’t pronounce an ingredient or if it has a scientific-sounding name, you probably don’t want to eat it.”

I know this was a long newsletter. Since you made it this far, I can surmise one of three things: (1) fats are your kind of thing, (2) you’re part of the Mike Ciell fan club, or (3) you have way too much time on your hands. No worries, we’re an equal opportunity Co-op and make no judgments based on which category you land in!

THANKSGIVING WISHES FROM THIS KAT'S CO-OP

This is one of the human adventures in which we felines like to partake. Guard your leftovers or suffer the consequences! ^..^

Meanwhile, Cindy, Stephen, and Teri wanted me to pass on their thanks to all of you who make up our extended family and circle of friends. Your notes and calls and support through the year continue to mean everything.

On behalf of the Co-op, this kat would like to wish you all a safe, enjoyable and healthy Thanksgiving and holiday weekend!

Still purringly yours,

Guido

Guido Housemouser (The Enforcer) ^..^
Chief Kat and Community Manager
Our Health Co-op
931 Village Blvd, Suite 905-480
West Palm Beach FL 33409

Making Health Affordable Together