"O" of the H.O.P.E. Formula
Posted by Jeanne M. Schmit, Pharm. D. on Fri, Apr 23, 2010 @ 09:35 AM
"O" is for oil.
Recommendations: 
- Work to improve your ratio of "good fats" to "bad fats". Ideally eliminate bad fats altogether. Bad fats encourage inflammation and promotion of chronic disease.
- Within the "good fats" category (omega 3 and omega 6, omega 9 too), most Americans need to dramatically increase their consumption of omega 3 and decrease consumption of omega 6 to normalize this ratio.
- Get 2gms/day of EPA/DHA (omega 3) via supplement. (EPA and DHA comprise omega 3 fat)
- Choose grass fed beef and organic free range chicken and eggs for higher content of omega 3.
- Avoid and eliminate trans and hydrogenated fats (found in crackers, shortening, fried foods, etc).
- Eliminate consumption of corn fed beef and other animals meant to be raised on grass. By eating corn, the animal develops unhealthy fat that's passed on to YOU.
- Use coconut oil for cooking (can tolerate high heat)
- Use olive oil for light sauteing and room temp use (salads)
- Butter is good for most cooking options
- Limit use of polyunsaturated oils (canola, corn, sunflower, etc). They are high in omega 6 fat. Omega 6 fat is good, but we've overdone it and need to improve our ratio of omega 3/omega 6.
- Completely avoid margarines and other "fake" fats.
Why good oil in the diet?
- Reduce inflammation
- Improve brain and nerve function
- Support GI health
- Support cardiovascular, immune, reproductive and nervous systems
- Important role in hormone production
Getting enough omega 3 oil (DHA/EPA) is one of the basic building blocks for everyone. It's difficult to impossible to have oprimal functioning hormones, brain chemistry and digestion without this piece of the puzzle.
We're lucky to have found a pharmaceutical grade fish oil certified and proven to be clean of mercury and other contaminants commonly found in fish oil supplements. It's the Metagenics brand of DHA/EPA in the studio.
If you buy fish oil somewhere else, be sure it's pharmaceutical grade and certified clean of contaminants.