Polyunsaturated Fat
Polyunsaturated fat can be split up into 2 categories : Omega 3 polyunsaturated fat & Omega 6 polyunsaturated fat. Polyunsaturated fats are primarily found in vegetable oils and are liquid at room temperature. These fats have a positive effect on human health however excess consumption of omega 6 and lack of omega 3 have a negative effect on human health. These types of fat are essential.

The most important omega 3 fatty acid is alpha-linolenic acid (ALA). This can be altered inside the body to form other fatty acids, with the most important being eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The most important omega 6 fatty acid is linoleic acid (LA) . This can be altered inside the body to form other fatty acids, with the most important being gamma-linolenic acid (GLA) and arachidonic acid (AA).

Polyunsaturated Omega 6 can be found in vegetable oil, corn oil, safflower oil, sunflower oil, peanut oil, and sesame oil
Polyunsaturated Omega 3 can be found in fish oil, flaxseed oil, canola oil, walnut oil, and green leafy vegetables



Monounsaturated Fat
Monounsaturated fat is present in almost all foods which contain fat and are liquid at room temperature. Monounsaturated fat can have a positive effect on health however this is a non essential fat.

Monounsaturated fat can be found in olive oil & some nuts

Trans Fat
Trans fatty acids are a man made fat produced by adding hydrogen to vegetable oil to make it semi-solid and increase the shelf life. Margarine is probably the example most people are familiar with although trans fatty acids are found in almost all processed foods. Of all the fats, trans fatty acids have the worst effect on blood lipids, immune system and overall health. These fats should be avoided at all costs.

Trans fat can be found in anything “hydrogenated” mainly margarine


Fat balance and benefits
When we eat fat, our body shuttles lipids into cell membranes where they bind to phosphates. These are better known as phospholipids. Phospholipids make up the barrier between the inside and outside of the cells. These phospholipids are important because they’re used to make hormone-like molecules called eicosanoids.

Eicosanoids are involved in many bodily functions. If we’re consuming a lot of omega 6 fatty acids, we produce phospholipids with high omega 6 content. The eicosanoids are then made from the omega 6s. The same rule applies for eating omega 3s.

The eicosanoids made from omega 3’s and omega 6’s have very different functions. One of the main differences is that omega 6 eicosanoids are very pro-inflammatory, whereas omega 3 eicosanoids are very weakly inflammatory. A dietary shift towards more omega 3s has been shown to help in a variety of diseases from asthma to cardiovascular disease, but it also has the potential to be of benefit to athletes. Since they have anti-inflammatory properties, they can reduce DOMS (delayed onset muscle soreness) and speed up recovery of broken muscle tissue from hard workouts.

High levels of omega 6’s have also been linked to greater insulin resistance. High levels of blood insulin inhibit HSL (Hormone sensitive lipase) which is an enzyme responsible for mobilising fatty acids from cells stored in adipose tissue. This will hinder your ability to lose fat. Fat cells (Adipocytes) become more insulin resistant with higher levels of omega 3’s which can help reduce fat storage.

Monounsaturated fats work in a similar way to polyunsaturated fats in that they are shuttled into cell membranes and converted to phospholipids. Monounsaturated fats are beneficial in that they prevent the oxidative degradation of lipids. More simplistic this means it prevents free radicals stealing electrons from cell membranes which results in cell damage.

Saturated fats are an important part of a bodybuilders diet who is looking to gain mass. Saturated fat has a positive effect on sex hormone production. Increased testosterone means bigger and stronger muscles and decreased recovery times.

Another important function of fat is that it decreases the absorption rate of nutrients in the small intestine. When fat is ingested, CCK (cholecystokinin) is released, which is a hormone that influences gastric motility. This hormone stimulates the contraction of the pyloric sphincter which is a ring of muscles that control the rate of passage of materials through the stomach to the small intestine and therefore slowing gastric emptying. We can take advantage of this effect by combining fat with proteins to slow the absorption in long periods of fasting (sleep).

I don't know what you guys are paying for gasoline.... but here in California we are also paying higher, up to $3.50 per gallon. But my line of work is in petroleum for about 31 years now, so here are some tricks to get more of your money's worth for every gallon..

Here at the Kinder Morgan Pipeline where I work in San Jose , CA we deliver about 4 million gallons in a 24-hour period thru the pipeline. One day is diesel the next day is jet fuel, and gasoline, regular and premium grades. We have 34-storage tanks here with a total capacity of 16,800,000 gallons.

Only buy or fill up your car or truck in the early morning when the ground temperature is still cold. Remember that all service stations have their storage tanks buried below ground. The colder the ground the more dense the gasoline, when it gets warmer gasoline expands, so buying in the afternoon or in the evening....your gallon is not exactly a gallon. In the petroleum business, the specific gravity and the temperature of the gasoline, diesel and jet fuel, ethanol and other petroleum products plays an important role. A 1-degree rise in teperature is a big deal for this business. But the service stations do not have temperature compensation at the pumps.


When you're filling up do not squeeze the trigger of the nozzle to a fast mode. If you look you will see that the trigger has three (3) stages: low, middle, and high. In slow mode you should be pumping on low speed, thereby minimizing the vapors that are created while you are pumping. All hoses at the pump have a vapor return. If you are pumping on the fast rate, some of the liquid that goes to your tank becomes vapor. Those vapors are being sucked up and back into the underground storage tank so you're getting less worth for your money.


One of the most important tips is to fill up when your gas tank is HALF FULL. The reason for this is, the more gas you have in your tank the less air occupying its empty space. Gasoline evaporates faster than you can imagine. Gasoline storage tanks have an internal floating roof. This roof serves as zero clearance between the gas and the atmosphere, so it minimizes the evaporation. Unlike service stations, here where I work, every truck that we load is temperature compensated so that every gallon is actually the exact amount

Another reminder, if there is a gasoline truck pumping into the storage tanks when you stop to buy gas, DO NOT fill up--most likely the gasoline is being stirred up as the gas is being delivered, and you might pick up some of the dirt that normally settles on the bottom.

Hope this will help you get the most value for your money.

DO SHARE THESE TIPS WITH OTHERS!.

Fill up in the morning in the slow mode when your tank is half full but not when the tankers are filling the storage tanks.
Happy Pumping !