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Hi Everyone,

October is here and Halloween preparations have started, which usually means stocking up on Candy. I thought I would enlighten you a bit about sugar before you fill the shopping cart. Did you know that the sugar industry paid 3 Harvard scientists in the 1960s to derail the research on the negative effects of sugar and to turn cholesterol into the big bad guy in your diet.
Read the article:

We've been lied to for over 50 years that sugar is less harmful than it actually is and to avoid Fat at all costs. We've made fats the villains causing obesity & heart disease, but that couldn’t be further from the truth. In reality, its refined sugars and processed carbs that lead to unhealthy weight gain – not dietary fats. Sugars and carbs all break down into simple sugars upon digestion. All this excess sugar in your blood leads to insulin insensitivity, because it’s hard for an average human to burn all the sugar we eat. The result — the body stores the excess sugars as fat, while all the extra circulating insulin leads to insulin resistance, slowed metabolism and weight gain.

One of the leading experts on this topic Dr. Mark Hyman, the author of ‘Eat Fat, Get Thin’ and the director of the Cleveland Clinic’ s Center for Functional Medicine, has done much research on the healing benefits of a diet rich in good fats. Below, we share his reasons why fat is good for you and sugar is not.

I hope you learn something and get inspired to make some healthy changes in your diet.

Until your next visit,
Dr Heidi

It's a Perfect time for a Sugar Detox.

Call 818.549.1300
Say "No" to Sugar, Say "YES" to Fat;

Fats Are Crucial For Brain And Nerve Function
The right fats will improve brain function and proper nerve signaling. The brain is made 60% of fats, out of which a large chunk is docosahexaenoic acid (DHA) or Omega 3 fats.  Research  has linked  Omega 3 fatty acid deficiency to a variety of mental problems – including depression, anxiety, bipolar disorder and schizophrenia. Similarly, these omega 3 fatty acids also aid in nerve function, communication and protection, according to  studies .

Fats Can Help You Lose Weight
Adding fats to your diet, while cutting back on carbs, can be the secret to getting lean. This is another lesser-known fact why fat is good for you. At Sepalika, we are staunch supporters of the  LCHF or Low Carb-High Fat diet , which helps improve insulin senstivity, and lose weight. Good fats help mobilize stored fats to be used for energy, improve insulin function, and provide satiety which helps with appetite control. Eat a meal laden with good fats and you will feel full faster and for much longer. And because fats take far longer to digest when compared to carbs, you will eat smaller portions and not get hungry anytime soon after your meal.

Fats Are Crucial For Sexual Health
Fats are the building blocks for healthy cell membranes, but they are also important for hormonal health. Our sex hormones – testosterone, estrogen, progesterone – are all made of cholesterol. Cutting way back on dietary fats can increase your risk of hormonal problems like hypothyroidism, menstrual irregularities,  PCOS  and low testosterone levels for men.

Build Stronger Bones With Fat
Do you eat a bone-strengthening supplement, hoping it’ll help with stronger bones to reduce the risk of osteoporosis and arthritis in the future? Well, most of these, like calcium, need FATS to be effectively incorporated into bones! This is because the important bone-building vitamins – Vitamin A, D, E and K are only fat soluble, which means they are transported and absorbed using dietary fats. Fats are needed for the metabolism of calcium.

Saturated Fats Are Often Misunderstood
There’s no reason to be afraid of  saturated fats Research  now shows that there is no correlation between saturated fat and heart disease. However, not all fats are created equal, and this holds true for saturated fats as well. A greasy cheeseburger from your fast-food joint doesn’t contain the same heart-friendly saturated fats as a tablespoon of  coconut oil . So don’t classify all saturated fats as the same.

You Need More Omega 3 Fats
This obsession with the ‘good’ fats – namely polyunsaturated fat – could be doing you more harm than good. That’s because polyunsaturated fats include both healthy Omega 3s and inflammation-causing Omega 6s. Yes, you do need both kinds. But  researchers  have found that a typical Western diet has a ratio of 15/1–16.7/1 (omega6:omega3), making them deficient in  omega-3 fatty acids . On the other hand, we may be eating excessive amounts of omega-6 fatty acids, compared to the diet on which human beings evolved. Aim to incorporate more Omega 3 rich foods in your diet to optimize your health.

But Do Avoid Trans Fats
On the other hand, Trans Fats from inflammatory vegetable oils are best avoided. You should eliminate any refined oils, vegetable oils, and trans-fats like margarine found in baked goods from your diet, as these are linked to low-grade chronic inflammation.

What's not so great about Sugar...
Beware of natural sweeteners: Agave products actually have a higher fructose content than high-fructose corn syrup. 

Sugar increases your appetite: Regularly eating too much sugar effects your body's ability to tell your brain that you're full.  

Sugar is highly addictive: Similar to street drugs, sugar triggers the release of chemicals that set off the brain's pleasure center. The brain wants more & more...

Sugar effects your heart: There is a proven link between excessive sugar intake and Diabetes AND a proven link between Diabetes and heart disease.

Sugar makes your organs fat: Sugar triggers your liver to store fat more efficiently, and in weird places. Nonalcoholic fatty liver disease has been on the rise since 1980.

Sugar promotes cholesterol chaos: The Journal of the American Medical Association published a study showing people who ate a diet with the most sugar, experienced the biggest spike in bad cholesterol levels and the lowest good cholesterol levels. 

Sugar wrecks your skin:   Sugar in your bloodstream attaches to proteins to form harmful new molecules that attack nearby proteins, damaging them, including protein fibers that keep your skin firm and elastic.

Sugar makes you tired & achy: Science shows that it takes just 30 minutes or less to go from a sugar rush to a full-on sugar crash, making you tired & achy from withdrawal.

Sugar leads to Diabetes: Every extra 150 calories a day from sugar makes the chance of diabetes rise by 1.1% .

Sugar goes by many sneaky names:   Agave, Agave Nectar, Molasses Syrup, High Fructose Corn Syrup, Honey, Maple Syrup, Brown Sugar, Cane Juice, Caramel, Dextran, Date Sugar, Oat Syrup, Tapioca Syrup, Lactose, Glucose, Carob Syrup, Coconut Sugar, etc.
For a full list of all 57 names and the kinds of foods and drinks you will find them in:

The Final Word : Eat The Right Fats

Now that we have established why fat is good for you, let’s talk about how to eat the right fats.
Here’s what Dr. Mark Hyman, the author of ‘Eat Fat, Get Thin’ and the director of the Cleveland Clinic’ s Center for Functional Medicine, believes. The average person needs 2400 calories/day, then 160 grams or 60% of calorie intake should come from healthy fats. That means you should ideally eat 11 tablespoons of the right fat per day.

List Of Healthy Fats:
  1. High- quality Saturated Fats, from sources like grass-fed butter, coconut oil, ghee, and animal fats cooked with meat. We recommend 6 tablespoons per day.
  2. High- quality Monounsaturated fats, from sources like peanut oil, sesame oil, and olive oil. Always choose cold pressed oils; never opt for cheaper heat or chemical extracted oils. We recommend 4 tablespoons per day.
  3. High-quality Polyunsaturated fats, from sources like cod liver oil, flaxseed oil, and evening primrose. We recommend 1 tablespoon per day.

You can also find high-quality fats in nature. Avocados and nuts are other good sources of Monounsaturated fats. Sunflower seeds, flaxseeds, pumpkin seeds, chia seeds, walnuts and fatty fish like salmon, mackerel, herring, albacore tuna, and trout are other good sources of Omega-3 rich Polyunsaturated fats.
So don’t be a fat-phobe. Eat healthy fats with every meal to improve your heart health, brain function, nerve function, mood, skin and hair.
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