Unsaturated Fats

Unsaturated fats are primarily found in plant oils and are liquid at room temperature. There are two types of unsaturated fats, monounsaturated fats and polyunsaturated fats. The differences lie in their molecular structure, with polyunsaturated fats containing more than one double bond. The lack of complete saturation of double bonds (saturated fats) is what makes these fats liquids at room temperature. Coconut oil and palm oil plant oils are exceptions to this as they primarily contain saturated fats. Fats and unsaturated fats are crucial for the body and have many health benefits, let’s talk about them.

Why are unsaturated fats important?

• They modulate the inflammatory response.

  • Due to less double bonds, unsaturated fats are less susceptible to oxidation (causing free radical production) compared to saturated fats, lowering the risk of inflammation in the body.

    • Specifically monounsaturated fats and omega-3 fatty acids.

• They promote cardiovascular health - unsaturated fats increase healthy (HDL) cholesterol and decrease unhealthy (LDL) cholesterol and triglyceride levels.

• They Assist in absorption of fat- soluble vitamins A, D, E, & K.

• They support cell and hormonal health.

• They provide a great source of energy and promote satiety.

Monounsaturated Fats:

Good sources of monounsaturated fats include:

• Olives, olive oil

• Avocados, avocado oil

• Canola oil

• Almonds, almond oil

• Hazelnuts, hazelnut oil

• High Oleic Safflower oil

• High Oleic Sunflower oil

Polyunsaturated Fats:

Omega-3s: Imperative for growth and brain development, hormonal health, a healthy cardiovascular system, and support a healthy stress response.

Types of Omega-3 Fatty Acids and High Sources –

• ALA (Alpha-linolenic Acid)

  • Olive oil, olives

  • Avocado oil, avocados

  • Pumpkin seeds

  • Flax, chia, and hemp seeds

  • Walnuts

• EPA (Eicosapentaenoic Acid) & DHA (Docosahexaenoic Acid)

  • Fish (salmon, tuna, trout, tilapia, cod, etc.) and algae

    • ALA must be converted into EPA and DHA for proper use in the body

Omega-6s: Important for immune response and regulation of the cardiovascular system such as blood clotting and blood pressure.

Types of Omega-6 Fatty Acids and High Sources –

• LA (Linoleic acid)

  • Soybean oil

  • Safflower oil

  • Sunflower oil

  • Grapeseed oil

  • Corn oil

• AA (Arachidonic Acid):

  • Meat

  • Poultry

  • Fish, seafood

  • Eggs

Fats & Inflammation

Non-inflammatory Fats: Omega-3s
Inflammatory Fats: Omega-6s

Each type of fatty acid is stored in our cell membranes and the amount of either type in each cell will determine which fat will be utilized in bodily functions. Omega-3s limit the use of omega-6s which have higher potential for oxidation, creation of free radicals, and therefore reduce the likely hood of chronic inflammation.

Are Omega-6 Fatty Acids Bad for You?

The short answer is no. Omega-6 fatty acids are required for several bodily functions similarly to the way omega-3 fatty acids are and must be obtained through our diet. The increase in inflammation comes from an imbalanced intake of omega-6s to omega-3s. Ensuring your diet is rich in omega-3s will keep your body in an anti-inflammatory state, reducing your risk of heart disease, cancer, and autoimmune disease development. The recommended intake ratio of omega-6s to omega-3s is 4:1. The recommended daily intake of omega-3s is 1000mg-1600mg.

How to get more omega-3s into your diet?

• Add chia, ground flax, and/or hemp seeds to oatmeal, homemade granola bars, smoothies, or yogurt.

• Add pumpkin seeds, hemp seeds, or walnuts to dark leafy green salads with an olive oil-based dressing.

• Make your own trail mix with pumpkin seeds, walnuts, almonds, pecans, and dark chocolate.

• Consume fatty cold-water fish 1-2x/week as fillets, burgers, in tacos, or on salads.

• Add avocados to soups, salads, and sandwiches.

• Cook primarily using olive oil – roast veggies, sauté chicken, bake!

Canola oil is highly refined which causes loss of vitamins, antioxidants, and essential fatty acids. Focus on consuming unrefined oils or choose cold pressed canola oil. Corn, soy, and palm oils are also highly refined oils.

High oleic oils are genetically modified to include more monounsaturated fats than polyunsaturated fats. Focus on oils naturally higher in monounsaturated fats.

Recipe Spotlight

Blacked Salmon Tacos

Salmon coated with a spicy rub and cooked until crispy on the outside and tender on the inside. The perfect for a quick weeknight dinner or a weekend party

Yield: 8 servings

• 4 salmon filets, 4 oz each

• 2 tsp extra virgin olive oil

• 8 small corn tortillas

The blackening rub:

• 11⁄2 tsp paprika

• 11⁄2 tsp cumin

• 11⁄2 tsp dark brown sugar

• 1⁄2 tsp garlic powder

• 1⁄2 tsp onion powder

• 1⁄2 tsp kosher salt

• 1⁄2 tsp chili powder

• 1⁄4 tsp black pepper

The slaw:

• 2 cups broccoli slaw

• 2 cups shredded purple cabbage

• 1 Tbsp extra virgin olive oil

• 3 Tbsp mayonnaise

• 2 Tbsp cilantro, chopped

• 2 small jalapeños, seeds removed and chopped

• 1 Tbsp lime juice

In a small bowl, combine and mix the paprika, cumin, brown sugar, garlic powder, onion powder, salt, chili powder and black pepper. Sprinkle over the flesh side of the fish, reserving about 1 teaspoon for the slaw.

Preheat a medium skillet over medium heat, add the olive oil and coat the pan evenly. Place the salmon in the preheated pan, flesh side down, and allow it to sizzle for 4 minutes to allow it to brown. Flip it to the skin side and cover the pan for the last 4 minutes or until it reaches the desired temperature.

Meanwhile, combine the slaw ingredients in a large bowl and mix well. Heat the corn tortillas. Fill each with about 2 ounces of salmon and about 1⁄4 cup of slaw.

Source: www.naturalawakeningsny.com

Offering the best integrated Physical Therapy and Fitness in Western New York

Good nutrition and increased physical activity are vital for a healthy, strong, and active lifestyle. We all want to feel our best so we can enjoy our lives. Trilogy can help you achieve desirable levels of health and fitness, all while reducing your pain. Our physical therapy and medical fitness services can address several different concerns, including fall prevention and balance training, body reconditioning, pain relief, strength training, and more!

What can I expect from Physical Therapy and The Medical Oriented Gym?

Our physical therapy staff provides any needed rehabilitation services required to maximize your movement and activity. Our expertise is in musculoskeletal dysfunction and managing chronic disease through exercise. Our therapists accomplish this by working with you as well as collaborating with other medical professionals to determine what the best direction for treatment is. After physical therapy, your therapist will coordinate your transition into the fitness center, the Medically Oriented Gym (MOG) for continued maintenance! Once in the MOG, we incorporate fitness and exercise alongside nutrition to help our patients reach their full physical potential. The MOG also offers a variety of classes and has manual stretching programs for individuals looking to improve flexibility, mobility, and range of motion.

Start you journey with Trilogy Physical Therapy and The Medically Oriented Gym today!

Rest assured that when you set foot in our facility, you’re in good hands. We will welcome you with open arms and be ready to pinpoint the underlying cause of the problem you have in order to begin working on a solution.

We have 6 locations across WNY to help you:

• Amherst

• Clarence

• Kenmore

• Grand Island

• West Seneca

• Wheatfield

Check us out on our website!

www.mytrilogy.org or e-mail us at info@mytrilogy.org