#326 Simplifying Seed Oils and Fatty Acids After Breast Cancer
For us breast cancer survivors, the balance of essential fatty acids is not just a minor detail.
In this episode, we'll dive into the role of healthy fats, particularly polyunsaturated fats, in supporting our well-being
Research suggests that a diet rich in omega-3s and balanced in omega-6s could play a role in reducing inflammation and possibly impacting breast cancer outcomes. It's about creating an environment in our bodies that supports healing and health, not just for today, but for all our tomorrows.
Incorporating these healthy fats into our diets isn't just a step towards better health – it's a leap. So, let's make room on our plates for those omega-rich foods, knowing we're doing something powerful for our bodies and our spirits.
Remember, you're not just surviving; you're thriving. And part of that thriving is making choices every day that uplift and sustain us. Here's to health, to hope, and to the power of polyunsaturated fats in our journey forward.
Referred to in this episode:
Free Download: Guide to Essential Fatty Acids
Diet impacts triple‐negative breast cancer growth, metastatic potential, chemotherapy responsiveness, and doxorubicin‐mediated cardiac dysfunction
(In this study, pay attention to the table that shows the TYPE of fat consumed on the high-fat diet compared to the type of fat in the healthy diet)
Dietary Patterns for Women With Triple-negative Breast Cancer and Dense Breasts
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Read the full transcript below:
Laura Lummer 0:00
Hey friends, before we get into this episode, I want to let you know you're going to hear about a guide that I talked about in this episode of the podcast. This guide is your guide to essential fatty acids, and he can be downloaded at the breast cancer recovery. coach.com forward slash oil. Oh, I L. All right. Let's get into the show. You're listening to better than before breast cancer with the breast cancer recovery coach. I'm your host, Laura Lummer. I'm a certified life coach, and I'm a breast cancer thriver. In this podcast, I will give you the skills and the insights and the tools to move past the emotional and physical trauma of a breast cancer diagnosis. If you're looking for a way to create a life that's even better than before breast cancer, you've come to the right place. Let's get started.
Hello, hello, you're listening to Episode 326. And I am your host, Laura Lummer. And today we're going to I think there's a phrase right to the fat we're going to to the fat. We're going to talk a lot about fats. You know, I talk on this show about staying in ketosis and there are many ways to stay in ketosis or get into ketosis, use fasting, and I use a ketogenic diet for me. And I get a lot of questions about fats, because there's so many misunderstandings about a ketogenic diet. A ketogenic diet is a low carb diet, but it's also a high fat diet. So you can follow lots of different low carb ways of eating and not be following a ketogenic diet. Say for instance, you are following a Paleo way of eating which is a little bit higher in protein, but still low in carbohydrates. So when I'm talking about a ketogenic diet, the percent of fats in relation to protein and carbohydrates is quite high. And so a lot of people have concerns that that unhealthy for your heart, unhealthy for your body, or that there's a lot of greasy stuff involved. And let me tell you, I'm not a fan of greasy, gooey, fatty stuff, okay. I follow a ketogenic diet that's full of very healthy fats and very plant forward. In fact, I love eating plants was vegetarian for a very long time, I've even been a vegan for a period of time. So it's very important to me to have a balanced diet that's full of healthy fats, and lots of plants. Okay. But I want to clear up some confusion about fats. And there's so many different things we could talk about. But today, I want to focus on helping you understand in the simplest form, the difference between omega three fats, Omega six fats, and how seed oils and cooking oils play a part in that what we want to do to support our optimal health regardless of the diet you follow. This is not about eating just a ketogenic diet. This is not about staying in ketosis, that stuff for another podcast. But this is about understanding what a healthy fat is. And I know unless you live under a rock, you've heard about mega threes, and omega sixes, polyunsaturated, mono unsaturated, we'll talk about all those fats. And you may or may not have heard all the controversy about seed oils. And here's something I think happens a lot. People go out on social media or wherever they go out on and they just say this is bad, don't eat it. And you don't understand why. And I like to understand why I don't want to take any one or anything at face value when somebody says, Oh, no, no, that's, that's just bad for you. Why is it bad for me? And if they can't answer that question, then I'm going to try to figure that out for myself. So I want to help you understand the differences between these fats, what we seek to do when we're eating these fats, and the impact they have on your health. So you can make an informed decision as to whether or not you want to use these things in your food. Okay, so let's get down to chew in the fat. All right. So we're going to talk about omega threes and Omega sixes. These are called poly unsaturated fats. And I'm not going to go into the chemical structure of what makes them a polyunsaturated fat because I don't think most people want to hear it. But let's just talk about what they are. Okay, so polyunsaturated fats are one of the four main types of fats, polyunsaturated, mono and saturated, saturated and trans fats. The term polyunsaturated does refer to the chemical structure of these fats. And again, I'm not going to go into it but I'm just going to help you think about the fact that sajer rid of fats, because of their chemical structure get solid at room temperature, polyunsaturated and mono unsaturated are going to be liquid at room temperature. Okay. So this is how we're going to distinguish them without going into chemistry. All right, polyunsaturated fats are also called essential fats. That means that we need Omega six and omega three fatty acids for our bodies to function. But our body doesn't make them. So our body makes a lot of stuff, it makes cholesterol, it makes vitamin D, it makes glucose, it makes a lot of things. But if you hear the word essential, like if it's an essential amino acid, there are nine essential amino acids, meaning we can't get them from just inside of our body, we got to get them from the diet. So omega six and omega three fatty acids are essential fatty acids that we need to get from our diet. These fatty acids play a really important role in our cell membrane integrity, right? So the cell membrane, the little wrapper around every cell, we want to keep that integrity because it's a super busy thing, the little wrapper around the cell, it's got receptors that open and close, and it is all kinds of cool stuff. Polyunsaturated fats are important for keeping that healthy. They're also important for our brain function, and for the regulation of inflammation. So polyunsaturated fats can have a positive impact on our heart health. And we're going to talk about how in just a minute. So there are two main types of polyunsaturated fats, Omega three, and omega six. And what's important about these fats isn't the amount like for instance, you can look up the recommended daily allowance of pretty much anything salt, sugar, fat carbohydrates. But what's important about polyunsaturated fats is the balance, the ratio of omega six to omega three fatty acids in your diet. And there's no really established recommended intake as much as the focus is on the balance. So what do omega threes do? Omega threes are known as anti inflammatory polyunsaturated fats, they have anti inflammatory properties. And they play a role in our brain and our eye development. And lots of scientific studies associate omega three fatty acids, was lowering the risk of heart disease, depression, and arthritis. Omega six fatty acids are primarily used for energy, and they are known to be pro inflammatory, so they increase inflammation. But increased inflammation at the right time for short periods of time, is an important and necessary function of our immune system. What's important is that we don't want to have excessive amounts of omega six acids, relative to the amount of Omega three acids that you consume, because that links itself to creating more inflammation in our body, and chronic inflammation is linked to chronic disease. So since we're talking about ratios, what is a healthy ratio of omega six to Omega three? Well, historically, it's thought that humans before we started having a food industry before the agricultural revolution, that in our natural diets, that the ratio of omega six to omega three fatty acids was pretty close to one to one. And the recommended healthy ratio today is anywhere from one to one, to four to one, we don't want to go over four to one, and we want to get as close as we can to one to one. So what is the estimated general intake the estimated ratio of the average American diet today, remember, our target is one to one to four to one, it's thought that the ratio generally consumed through this standard American diet is a ratio of 15 to one, or 17 to one, or even higher, he likes that and when I say 70 to one, we're talking six to three, the six numbers always going to come first. So we want to be four to one to one to one, and we're talking about being 15 to one in the average diet. What does that tell you from what we've already talked about? It tells you that we're eating a really highly inflammatory diet. What is one of the drivers of chronic disease? Chronic inflammation? So when you hear Wait, we want to do one to one or four to one, if omega six fatty acids are inflammatory. Why are we recommending that people eat more omega six than omega three? Shouldn't we be flipping that and saying eat more omega three? Well, the recommendation isn't to eat more omega six But as you just heard from what the standard American diet is, the recommendation is to bring down Omega six to that 432, or one level while we're trying to increase omega threes and get them as high as we possibly can. Because the imbalance in our diet currently is mostly credited to the high consumption of processed foods, vegetable oils, meaning seed oils like soybean, corn, sunflower oils, and the very low intake of Omega three rich foods, which I'm going to give you some lists of those foods here in a sec. This chronic high ratio of omega six to Omega three has been associated with not only increased inflammation, like we just talked about, but the higher risk of all chronic diseases, including heart disease, cancer, and autoimmune diseases. So where do we get these healthy omega three fatty acids from? They're primarily found in fish. And in plant oils, they're considered very beneficial for our heart health, our brain health, and again, overall inflammation reduction. And these omega threes are probably things that you've heard of a lot because you hear alpha linolenic acid or ALA, you may hear DHA, I'm not gonna go into the long scientific names because you probably haven't even heard them. But you hear about ALA, EPA, DHA, those are all omega three fatty acids, and primarily found in marine oil. So kind of a catch 22 In our world today, because our ocean is so full of toxins. You don't want to eat too many fish, but you want to have a good balance of fresh marine oils and other Omega three sources, which I'll get into here in a sec. Omega six fatty acids are found mostly in plant based oils, and processed foods. And you'll hear these oils referred to as AAC. So I'm going to list for you a couple of different foods from Omega three rich food categories to omega six rich foods, you don't have to remember these, I'm going to put them in a document for you along with some of the information that I talked about on this show. And you can download that for yourself at the breast cancer recovery coach.com Or you can find a link to it where you're watching this podcast or listening to this podcast. Okay, so you can download that and use it as reference for yourself. But some omega three rich foods are salmon, mackerel, some people love macro, but I gotta tell you, I hesitated even putting that one in because I find it so gross, but I know a lot of people like it. So mackerel is just a very oily fish. Sardines which surprisingly you know, sardines used to be something that I thought of was really gross. And I've learned to love sardines. I've learned to love wild caught sardines because really, they're very similar to tuna. I get them without the heads and stuff on them, like all cleaned up, but I throw those on top of my salads often and I really enjoy them. Anchovies, also very high in omega threes. So I think he kind of get this sense of there's a theme here right there are kind of oily fattier fish that have these high omega three ratios. And they're good in things like making your own salad dressings, throwing them onto salads, mixing them in with vegetables, or just snacking on their own if you'd like a nice, flavorful, kind of a strong flavored fish. Some plant based omega threes are going to be your chia seeds, your flax seeds, hemp seeds, which I gotta tell you, I love hemp seeds. I use them on so many things. And I get big bags of them at Costco, they have organic hold hemp seeds, they're high in protein, they're high in omega threes, I throw them on vegetables, I throw them into like instead of using breadcrumbs as something like if I make meatballs or something that you would normally put bread comes in, I put hemp seeds in them. I put them on salads, I love this stuff. You can put them on yogurt and they have a nice nutty flavor. Walnuts are another good source of Omega threes, and a mommy this again, you gotta be careful with that a mommy is soybeans and soybean crops are very one of the most commonly genetically modified crops. So if you're going to eat at Emami for the benefit of the Omega threes, you want to check and make sure that it is an organic edamame me and not a genetically modified crop. Kidney Beans are another one that are rich in ALA, seaweed and algae based sources. Also very rich in Omega three so you can see it's like again thinking about things from the sea. Cod Liver Oil again, very high in omega threes, herring and oysters. So let's talk About some omega six rich foods, you're gonna see a theme here as well. Soybean oil, corn oil, mayonnaise, walnuts. Now, walnuts were in both categories because they are a good source of Omega threes, but they also have a significant amount of omega six, sunflower seeds, almonds, cashews, peanut butter, safflower oil, pine nuts, chicken, eggs, omega threes are in the yolks and Omega sixes are in the yolks, avocado oil, and tofu. Now, you've probably heard some crossover in those lists. And again, remember, some foods are going to have both omega threes and Omega sixes in them, a lot of foods will. And we're looking to seek balance. So what happens if you're like, wait, but I love walnuts. And I love chicken and I love eggs, they're high in Omega six, I shouldn't eat them. That is absolutely not what I'm saying. You want to think about balance. So if you have a food that's a little higher in Omega six, then you want to combine that food with something that may be higher in omega threes. So in the download that you can get at the breast cancer recovery, coach.com forward slash three, six, I'm not only going to give you this list of foods, but I'm going to give you 10 different meal ideas. And these meal ideas are super simple. They're not like big recipes are going to tell you how much of this and how much of that, I'm just going to give you some ideas of things that you can bring together to make a nice balanced meal. Like for instance, grilled salmon with keen one steamed broccoli, okay, that's going to be a nice balanced Omega six to Omega three meal. Something else like chia seed pudding with mixed berries, or avocado and egg toast on flaxseed bread. So I'll give you some different combinations that are just ideas that are super simple. So you don't need ingredients and amounts just put them together the way you like to eat them. And you can find those in the handout to help you get a better idea of how to balance out your food and put your meals together in a way where you're increasing your intake of Omega three and decreasing, but still getting that healthy source of Omega six. So let's talk about seed oils. I said in the beginning that there's a lot of controversy out there, not controversy, actually, but a lot of people talking about the unhealthy nature of seed oils. So seed oils are high in Omega six fats. We obviously use oils a lot in cooking, but they're used a lot in food processing, because they give a lot of shelf stability to processed foods. But their high omega six content can really contribute to that imbalance in your dietary intake and increase inflammation in your body. So we're going to look at oils that are high in Omega sixes. And I'm going to give you some oils that are a little healthier for you. And we'll also look at the difference between how these oils are processed. That also contributes to how they impact our health. And then also the temperatures with which you cook them. So all of these things can have an effect on your intake of one healthy fats and to your six to three ratio. So soybean oil, this is used a lot in processed foods, and it's very high in Omega six fats, corn oil, just about every freaking package thing you look at has corn oil in it. That is not only an issue because corn is high in Omega six content. But because corn just like soybean is one of those really commonly genetically modified crops. And I'll tell you a little bit more about that in a minute. cottonseed oil, this is another one that I don't think you're gonna go to the grocery store and buy a bottle of cottonseed oil, but it is very frequently used in processed foods, and especially in fried foods, and it's very high in Omega six fatty acids, sunflower oil and safflower oil. These ones are high in Omega six, but there's lots of different varieties of them. And so the Omega six levels are going to vary between varieties grapeseed oil, this is another one that you'll find a lot in salad dressings, very high omega six, I'm going to give you some numbers in a second. And then we've got sesame oil and peanut oil. Alright, so let's take a look at some of the things we hear about as healthier oils. Olive oil, especially extra virgin olive oil, the good old e v o has a lot of mono unsaturated fats and antioxidants, which is good for our health and it's got a relatively low Omega six to Omega three ratio. But still that ratio is pretty generally around 10 To what so it's not a significant source of omega three fatty acids, but it's got a lot of other health benefits because of the mono saturated fat content and the poly phenyl centering. Avocado oil has a similar fatty acid profile to olive oil coming in at about 13 to one. But again, it's praised for its mono unsaturated fats more than its Omega three content. Coconut Oil pretty much has no significant Omega sixes or omega threes. The benefit of coconut oil is the medium chain triglycerides that you find in coconuts, and also the high smoke point. So it can be used a lot in cooking. Now when we look at soybean oil, this can be interesting, right? Because the Omega six to Omega three ratio ranges anywhere from seven to one to 10 to one. So you're like, Wait, hold on. Did we say that soybean oil was one of those that wasn't good. But then the ratio of six to three fatty acids is right up there with olive oil and avocado oil. But the difference is that soybean oil again is going to have that higher omega six without the benefit of the mono unsaturated fat, the poly phenols. And it is a highly processed oil plus, it's going to be higher a good chance that if you go and buy soybean oil, you're getting a genetically modified crop that was used to make this oil, corn oil. Corn oil comes in with a ratio of about 46 to one. Yikes, it's very high in Omega six fatty acids. And again, very commonly a genetically modified crop that's going to require solvents to extract oil. Think about it. Think about going and getting corn in its natural state, you get an era of corn on the cob. How oily is corn on the cob.
Let's say that you drive the kernels of corn, you have popcorn. Is it oily when you make popcorn, it's not. So in order to get oils out of these foods, you can't just mechanically press them. Like throwing an olive in a press and squeezing out the oils right they've got to put solvents in these to extract them cottonseed oil. So cottonseed oil not only has a large amount of omega six, but it's got basically no omega threes. Sunflower oil is going to come in at about 40 to one omega six to Omega three, and safflower oil ratios can be over 75 to one, Omega six to Omega three grapeseed oil, I hope you're sitting down, because that's going to come in at 696 to one omega six to Omega three ratio extremely high. Sesame oil is another one. This is an interesting one because the ratio is about 50 to one. But sesame oil is a unique one when we're talking about the seed oils because sesame oil is high in antioxidants. It's got antioxidants called Sessom, Molan sessile and Sessom men, which also have protected health benefits in their fatty acid profile their antioxidants, and they can help neutralize free radicals and potentially reduce inflammation. So again, thinking of balancing and if you're gonna go with sesame oil, which I love sesame oil, I love the flavor of sesame oil, it's so rich, and I like to drizzle it on top of my bras. But when I do use it, I'm mindful again of the balance in my overall diet because that's what we have to be thinking of right. Let's not think in a silo. Let's not think that any this one food is bad, except Yes, seed oils are bad, don't eat those. But overall, like the sesame oil, the avocado oil, the higher six to one ratios, let's on demonize them and just know that it's again about the overall balance. And then I think I left off at let's see, it was sesame oil, so also peanut oil. This is another one that's got about a 32 to one, Omega six to Omega three ratio. So let's touch them in and I keep mentioning GMOs. So let's touch for a minute on GMO crops. Okay, so these are genetically modified organisms. And GMO crops are a very controversial crop. So you may have your opinion on him, you may feel safe, you may not. There's a lot of controversy behind GMO crops and the impact that they may have on our health. One of the most commonly genetically modified crops is soybean. So if you're consuming soybeans and you're not looking to be sure they're organic, you can pretty much assume that that oil came from a genetically modified organism because in the United States, over 90% of soybeans are genetically modified. Corn Oh, that's another one over 90% of corn oil genetically modified in the United States. And I'm telling you, go in your refrigerator, go in your pantry, pick up anything in a bottle anything in a package. There's a really high chance you're gonna see corn starch, corn oil or some other corn derivative inside of that product. And it's because it's so inexpensive these genetically modified crops also, it's very commonly used cottonseed oil is another one, it's put in a lot of processed foods like potato chips, margarine, mayonnaise, salad dressing, and canned foods. And it is a highly common genetically modified crop in India. And in the United States. Most likely, if you have cotton seed in something it's going to be produced from GMO cotton. And again, let's think about an oil from cotton. How oily is cotton people? So where the heck are we getting the oil from it that we've got canola oil, a significant amount of this oil is genetically modified, especially in Canada and the United States. And there's a variety of canola oils and the percentage that's genetically modified can vary, but it's actually pretty high. Sunflower and safflower oil have a little bit lower rates of genetic modification compared to soy, corn, cotton, and canola. So if you're gonna go with a seed oil, that you have a better chance of getting something that didn't come from a GMO, then it could be something like sunflower or safflower, but I would recommend avoiding them if you can. Let's look at Coconut let's look at the ones we're talking about healthy oils, when we hear the oils that are recommended. They're coconut avocado and olive right? Well, coconut, there's no commercially available genetically modified varieties of coconuts. So if you're going to get coconut oil, you're pretty safe and knowing it's going to be a non GMO oil, avocado oil like coconut, no GMO avocados on the market. So avocado oil is going to be naturally non GMO, olive oil. Again, it's easy to get this stuff, it's pressed from whole olives. And there are currently no genetically modified all is commercially available on the market. So it's going to be a good chance that your olive oil is not genetically modified. And now let's touch on solvents real quick. So solvents are used to extract oils from things that you can't just squeeze the oil out of mechanical extraction, which is called cold pressed extraction. And I'm sure you see that on bottles, cold pressed olive oil, things of that nature. Cold presses that process that in involves just physically pressing the oil out of a plant material. So olive oil is produced this way, avocado, oil and coconut. And if you're going to use a seed oil, and you can find one that is a cold pressed seed oil, then you're in a much better position because that's going to be a really high quality of seed oil that solvents weren't used in. So solvents are is this chemical process of extracting oil from things that can't be cold pressed. Now usually, chemical extraction involves a solvent that's called hexane and hexane is used to extract the oil from the seeds. But then it goes through another distillation process in which the food manufacturer tries to remove most of the hexane. Now trace amounts of that solvent are still going to be in the oil. And we're told that it's okay because the amount of solvent that is left in the oil is below levels considered to be harmful. But what levels are harmful? Because not every human body is the same? Do you have a sensitivity to these things? Right? We have to think about that. And do you want solvents in your food if you don't have to have solvents in your food. Now I talked about smoke points and cooking with different oils. And here's the important thing to remember, different oil start to break down at different temperatures. And they're called the stability. That's the stability of the oil, right it comes in its form, let's say cold pressed olive oil is in this form. It's got all of this good stuff in it, and then you heat it up. And if you heat it beyond a certain point, the goodness in that oil starts to break down. And if it goes beyond that point, you can be potentially forming harmful compounds. So it's important to be aware of how to use these oils. So you use them in the best manner and so you get the most health benefits from them when they're overheated. The kinds of harmful compounds that can be created are free radicals. Sure, you've heard about free radicals. These are things that are highly oxidative and they cause damage to your cells. They can speed up the aging process, and they can contribute to things like heart disease, chronic diseases like cancer as well. There's other compounds one called AquaLine, which is a volatile compound that is toxic, it can irritate the eyes, the skin and the rest. fitori system. And that's where you get that really nasty smell, you know, When oil gets burned, and it gets that like acrid smell. That's the thing. That's the compound that's causing that smell. It also can create aldehydes. aldehydes are potentially harmful compounds, and they're formed by the breakdown of fatty acid. Think about aldehyde, formaldehyde acetyl aldehyde. These are things that are known to be toxic and carcinogenic. So cooking temperatures are really important. Then there's the good old trans fats, we hear a lot about trans fats as as a hydrogenated fat. So when we talk about polyunsaturated, mono unsaturated, let's say that we take a polyunsaturated fat, and it's liquid, right? It's not saturated, meaning that all of the spaces in its little molecular chain are not filled with something. And so oxygen can get into those spaces. So in order, so if oxygen gets into it, then it spoils faster. So what food companies do is they fill those spaces with hydrogen, making that fat into a different kind of animal that's more shelf stable, so we can make more processed foods that don't spoil as quickly and they can stay on the shelf for longer periods of time. Okay, that is a trans fat, and a creates a lot of harm to the physical body. We want to avoid trans fats and foods with trans fats in them at all costs. They're very harmful to heart health, and just overall health of the human body. So let's talk about smoke points. And I put these smoke points into the handout that you can download also at the breast cancer recovery coach.com. So extra virgin olive oil, it's got a smoke point of 190 degrees Celsius to 220 degrees Celsius, or 375 degrees Fahrenheit to 428 degrees Fahrenheit. So think about the heat that you cook your food with or how hot your food is getting right especially if you're going to fry something in it, you should not be using olive oil, if you're gonna fry something in it. Avocado oil has a higher smoking point. So it's got a smoke point of about 520 degrees Fahrenheit or 270 degrees Celsius. It's one of the highest smoke points of all of the cooking oils. So you can safely use olive oil for things like frying Sartain, grilling, roasting, and it's not going to break down and release harmful compounds. refined coconut oil also has a higher smoke point, it's around 450 degrees Fahrenheit, or 232 degrees Celsius. So coconut oil is good for baking, it can be used in frying it can be used in solid Tang at higher temperatures. But if it's unrefined coconut oil, it's going to have a lower smoke point, it's going to be about 350 degrees Fahrenheit. So something to be very mindful of a lot of things I know when we're baking, it's about 350. But if it's 374 25, something like that, you probably don't want to use an unrefined coconut oil. Okay, so let's talk for just a sec about what this means to not just us as humans who are concerned with the overall health. But what's the impact on breast cancer and these fats? Well, studies point to the fact that the higher we can increase our intake of omega threes and decrease our intake of omega sixes, the more we reduce our risk of cancer and chronic illnesses, because for reasons we just covered in this podcast, right? Inflammation, it causes all kinds of problems. So it just makes sense that the higher the Omega three ratio is the better. Now, I hear a lot of clients and people come to me that have triple negative breast cancer and they say, well, triple negative breast cancer, we're
supposed to stay away from fat, we're supposed to follow a low fat diet. And I think like in so much science that's out there. There are good quality studies. And there are poor quality studies. And there's conflicting evidence. So in the show notes for this episode, I'm linking to several studies that talk about the ketogenic diet, or the intake of fat and its relationship to triple negative breast cancer. So check that out. And investigate that for yourself and see how you feel about it and what you think is true when it comes to the intake of fats and cancer. All right. I think that's about everything. That's a lot of information. Hopefully, it's simplified to the fact less processed food so you lower the Omega six intake, get seed oils out of your diet and turn to coconut oil, avocado oil, olive oil, right. These are simple ways to get healthier fats in our body and work towards reducing the systemic inflammation and protecting our bodies and increasing our optimal health so that we have the healthiest terrain possible. All right friends, thank you for listening, download that guide. And come and talk to me as your questions. You can find me on Facebook and Instagram as the breast cancer recovery coach Laura Lummer and you can come and work with me in my better than before breast cancer life coaching membership, where we talk about all things life, all things emotions, food, exercise, healthy boundaries, all the stuff we need to nurture and nourish the terrain of our bodies. You can find all that information on my website, the breast cancer recovery coach.com forward slash life coaching All right, I'll talk to you again soon take care
