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bottle of olive oil

Olive Oil

Olive oil is 75% OLEIC ACID

From a temperate climate, this monounsaturated oil does not go rancid as easily as polyunsaturated oils.

OLEIC ACID (18:1, w-9) is an omega-9 fatty acid (has a double carbon bond at the 9th bond from the methyl end).

Extra virgin and virgin oils are NOT a good choice for using with high heat (frying, sauteing, grilling) – having smoke points under 400°F. The extra light olive oil has been more processed and therefore has a higher smoke point of 468°F. Instead, use higher smoke point oils, such as avocado or coconut oill for high heat cooking.

If olive oil is packaged in opaque containers in a cool environment, it will retain its precious antioxidants for years

Best purchased in small/medium-sized glass bottles, to prevent its rancidity after opening if not used within a few months

Health Benefits of Monounsaturated Fat

Olive oil (contains 75% monounsaturated fat) touts the following benefits:

Cardiovascular protective

• Decreases free radical damage of LDL cholesterol.

• Increases apolipoprotein A.   A major constituent of HDL believed to be cardiovascular protective.

Lowers the incidence of gallstones.   Activates the secretion of bile and pancreatic hormones.

FRAUD alert!

 – What is sold as olive oil today may NOT be olive oil!

There have been several mainstream reports of this oil being adulterated  with cheaper oils; e.g.  CBS “60 minutes” aired a segment on the mafia involvement in Italian agriculture.

Olive oil is processed at different levels!

Olive oil is produced by crushing olives between stone or steel rollers.  This process preserves the integrity of the fatty acids and the numerous natural preservatives in the oil. It is the only unrefined oil in today’s mass market.


Olive oil processes
Level of processingProcess
Extra virginConsidered the best, least-processed – comprising the oil from the first pressing of the olives
VirginFrom the second pressing
PureUndergoes some processing, such as filtering and refining
Extra LightUndergoes considerable processing and only retains a very mild olive flavor

Nine Life Choices for Vibrant Health

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Health Happening:
Meet the author

Meet the author

Deeply concerned about seeing so many people experiencing way too many health issues and weight challenges, I set out on a 20+ year journey to find out what was going wrong and what could be done about it...


Find well-researched alternatives to mainstream medical treatments...
Fascinating body facts

Fascinating body facts

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Food Fats and Oils – Healthy or Not?
Meet the Fatty Acid Families
Fat’s digestive journey
Cholesterol – Our Hero
Cholesterol and Saturated fat are NOT the “Darth Vader” of ischaemic heart disease
Food Oils
Best Frying Fats
Expeller-pressed vs, Solvent extracted?
Animal fat
Avocado oil
Canola oil
Coconut oil
Olive oil
Palm oil
Peanut oil
Selecting / Storing oils
Essential Fatty Acids
EFAs – Fats of Life!
Damaged / Toxic Fats
Health issues help w/ anti-inflammatory EFA supplementation
EFA Deficiency Symptoms
“Omega-3 Fix”
“Omega-3 Fix” – Omega-3 +++
We need more omega-3
How to do the “Omega-3 Fix”
EFA amounts in foods
Flax seed – 0mega-3-rich Oil, Lignans, Fiber
– Flax seed baking and storage stability
Eating fish for omega-3
– Are fish too toxic to eat?
– Salmon choices
How to choose a good marine oil supplement
– Fish oil
– Cod liver oil
– Krill oil
– Typical processing for marine oils
Science behind the “Omega-3 Fix”
Can we convert plant Omega-3 ALA to the needed EPA / DHA ?
“Omega-3 Fix” Recipes
Oats ‘n’ Flax Porridge
Fruit Slushy
Creamy Nuts ‘n’ berries
Budwig Salad Dressing
Budwig Spread
“Omega-6 – “How-to”
How to obtain good omega-6 fats
Borage, Blackcurrant or Evening Primrose Oils for Omega-6 GLA
EFAs – 5 vital functions:
(1) Cell Membrane integrity
(2) Cellular energy production
(3) Eicosanoids-“First Responders”
• EFA Conversion Chart
• Specific Eicosanoid Effects
(4) Systems Support
(5) Child Development