05-25-2018  12:03 pm      •     
The Skanner Careers
By The Skanner News
Published: 04 November 2009

We Need Fat
Fat is essential for our health – but not all fats are created equal. Some fats help reduce our risks of diseases such as diabetes, heart disease, stroke and cancer; they feed our brain and our nails, hair and skin so we look good too. Extra virgin olive oil is one of the best and most useful of these fats. Good for cooking and salad dressings, olive oil is in a class of its own.

Olive Oil is "Good" Fat
The "good fats" we eat improve our cholesterol levels, raising our "good" (HDL) cholesterol levels. Fish, raw nuts, seeds and avocados are all sources of the good fat we need to stay healthy. Extra virgin olive oil contains monounsaturated – Omega 9 – fatty acids and antioxidants called phenols, which research suggests is why it is good for our heart and cardiovascular system. It can help lower blood pressure; it's an anti-inflammatory, and it seems to give us some protection against diabetes and cancer.

Olive Oil Salad Dressing

4 tablespoons of olive oil
1 clove of garlic pressed
2 tablespoons of balsamic vinegar
1 Teaspoon of finely chopped basil
(you can substitute chives, oregano, parsley or cilantro)

Blend ingredients with fork. Let mixture sit for an hour or more before using. Blend again before drizzling over salad. Enjoy.


Are some olive oils better than others?
Yes. The best kind to use is extra virgin. It contains more of the nutrients and antioxidants that give health benefits. Other grades of virgin olive oil are still fine to use, but look for "extra virgin" on the label.

Saturated Fats
Eggs, meat, cheese, and butter all contain a type of fat known as saturated fat—along with protein and other nutrients. These fats should be eaten in moderation. Dr Miles Hassell recommends that animal foods like these take up no more than one quarter of your plate. On his whole food Mediterranean diet, one or two eggs a day are allowed – so long as your diet is largely plant-based. He suggests mixing three parts butter with one part extra-virgin olive oil to create "better butter".

Fats to Avoid
Other fats increase our risks of disease. Processed foods often contain hydrogenated or partially hydrogenated fats, which keep very well on supermarket shelves, but have been shown to raise your risk of heart disease, stroke, diabetes, allergies, and more. Dr Miles Hassell recommends avoiding these fats completely. Read the labels and you can see how many commercially processed foods contain these fats. This is one more reason why cooking your own food is a good idea.

Other Cooking Oils
Walnut, sesame, soy and canola oils are your next best choices to olive oil.

Recently Published by The Skanner News

  • Default
  • Title
  • Date
  • Random
  • Multnomah County Crisis Line is available to those affected by the event PORTLAND, Ore. (AP) — The Latest on hit-and-crash in Portland, Oregon (all times local): 11:20 a.m. Police say three women have been injured in a hit-and-run crash near Portland State University. Portland police Sgt. Chris Burley say the vehicle hit the women while they were on a sidewalk Friday morning and left the scene. He says two women suffered life-threatening injuries. Burley says police are still looking for the driver. He did not provide a description of the vehicle, but witnesses have described as a blue SUV. He declined to say whether investigators believe the driver intended to hit the pedestrians. __ 10:55 a.m. Authorities say paramedics are tending to "multiple patients" after a hit-and-run driver struck pedestrians in downtown Portland. Portland Fire and Rescue says the crash happened Friday morning near Portland State University. Police have not said how many people have been hit, or describe the extent of their injuries. Chris Tinnin, who works at Portland State, tells The Oregonian/OregonLive he saw at least two women on the ground. Shortly after the incident, Multnomah County sent a press release to local media to remind residents that its Mental Health Call Center is available 24 hours a day, seven days a week for people who may be in crisis, despondent, or feel they need to talk with someone after the hit-and-run.   Trained operators are available at 503-988-4888. Individuals can also call toll-free to 800-716-9769. Individuals with hearing impairments can dial 711 to be connected to the center. For more information about mental health services in the metro area, visit https://multco.us/mhas/mental-health-crisis-intervention. 
    Read More
  • Former NAACP leader exposed as white faces fraud charges
    Read More
  • Companies surveyed anticipate roughly 6.2 percent employment growth for 2018
    Read More
  • Events include summer reading, tutoring, free meals and entertainment
    Read More
load morehold SHIFT key to load allload all
Carpentry Professionals
Oregon Lottery
The Skanner Report

repulsing the monkey