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Fat-free diets are so last year. Today's diet gurus know that a little fat -- as long as it's the right fat -- can be a very good thing. In fact, in a recent study, supplementing with certain fats helped obese, postmenopausal women lose fat and gain lean muscle mass.

Researchers asked older women with obesity and type 2 diabetes to take eight capsules a day of either safflower oil or conjugated linoleic acid (CLA), an omega-6 fatty acid that's found in certain foods. Each group took supplements for 16 weeks, took a month off, then began using the other oil.

The results were interesting: Safflower oil decreased belly fat, increased muscle mass and lowered fasting glucose levels in the women. CLA decreased women's BMI by an average of a half a point.

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Flax is an ancient crop (it was used as a food source in 3000 BC!) but there's nothing outdated about it's benefits. Perhaps you've heard of the many, many benefits of flax? If not, well, I'll tell you right now: It's really good for you.

How good? Here's just a short list of ailments it can help ward off: Cholesterol, cancer, constipation, diabetes, heart disease, menopause, inflammation and depression. And it's no surprise -- Flax contains all-important omega-3 fatty acids, as well as a special thing called lignans. Lignans act like antioxidants and have anti-tumor properties. And that's not all: Flax has fiber, which, in addition to helping you lower your cholesterol and risk of heart disease, helps keep you ... well, regular.

I've always felt that fat gets a bad wrap simply because of its name. Let's face it, if it were called skinny, wouldn't you be inclined to eat more of it? Just as there are "good" carbs and "bad" carbs, "good" cholesterol and "bad" cholesterol, there is "good" fat and "bad" fat. The trick is to know how to play the fat game right.

The first step is to cut down on, or entirely avoid, foods that are high in trans fatty acids and made from man hydrogenated oil. Cookies, cake, pies and other baked goods typically fall into this category.

The second step is to avoid highly refined and processes vegetable oils such as corn, sunflower, and safflower. These oils have been linked to an increased risk of tumor growth and free-radical damage.

The third step is to balance your intake of omega-6 to your intake of omega-3s. Many people consume far more omega-6 than we do omega-3 fatty acids. Strive to consume a 4-to-1 ratio or less of omega-6 to omega-3.

The fourth step is to avoid using cod liver oil as a source of essential fatty acids. While omega-3 fatty acids have been shown to offer a host of health benefits, obtaining this healthy fat from cod liver oil is not the best way to go. Due to its high presence of toxins, pesticides and heavy metals, cod liver oil should instead be replaced by a product derived from fish-body oils.

The fifth step is to try not to consume anything that will minimize the benefits of omega-3 fatty acids. Too many simple carbs, excessive amounts of alcohol, and an inadequate intake of vitamins can inhibit the anti-inflammatory and immune-enhancing properties of omega-3s.

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