If you’ve been eating a Paleo diet for some time, you may find that your usual meal rotations of meat and vegetables can become… well, a little boring.
But there’s a fast and easy way to dress up all of your favorite meals without much extra effort: Sauces.
As you probably know, most store-bought sauces and dressings should be avoided. These usually contain corn syrup or other hidden sugars, as well as unhealthy fats and oils (ie. Corn, soybean, vegetable oils, etc.). Of course, many folks shy away from making sauces at home. They think sauce-making is complicated, time-consuming and best left to classically-trained chefs.
But the truth is there are many simple sauces you can whip up in less than five minutes that will add extraordinary flavor, healthy fats and nutrients to all of your favorite standbys.
Today I’m going to share five Paleo-friendly, low-glycemic, no-cook sauces that will transform your everyday meals into restaurant-quality creations:
Paleo Sauce #1 – Pesto and Pistou
Originating from Genoa, this classic sauce is traditionally made with fresh basil, garlic, pine nuts and either Parmigiano-Reggiano (Parmesan cheese) or hard sheep’s cheese. These ingredients are usually blended with olive oil. The French version (pistou) is made with olive oil, basil, and garlic only.
You can create your own favorite version of pesto (or pistou) using different nuts (Brazil nuts are delicious in pesto and provide a superior source of selenium) and hard cheeses (if tolerated). Fresh pesto is the perfect complement to grilled wild salmon or halibut, shrimp and pastured chicken.
Paleo Sauce #2 – Chermoula
This spice-infused North African herb sauce is a staple of Moroccan cuisine. It is traditionally made with cilantro, garlic, coriander, smoked paprika, chili paste, lemon and olive oil. Chermoula has powerful detoxifying properties thanks to cilantro, which binds to heavy metals and carries them out of the body. Use chermoula as a marinade or spoon liberally over wild fish, grass-fed steaks, grilled lamb and roasted chicken. (Need a recipe? Check out David Lebovitz’s Chermoula.)
Paleo Sauce #3 – Remoulade
Remoulade is a classic French mayonnaise-based condiment that is used worldwide in a variety of cuisines. Similar to tartar sauce, remoulade is often flavored with curry, mustard, horseradish, paprika, capers, diced pickles or shallots, depending on the origin. Create your own version using simple homemade Paleo mayonnaise (made with avocado oil) or Mark Sisson’s newest creation Primal Kitchen Mayo, and whisk in your favorite flavor combinations. For wild salmon and other seafood, I like minced shallot, capers, horseradish and lemon. For grass-fed meats and pastured lamb, try robust-flavored smoked paprika and cayenne.
Paleo Sauce #4 – Harissa
Another North African sauce, harissa is spicy, garlic-infused chile paste that can be used to enliven just about any meat or vegetable. Be sure to opt for organic chile peppers, as this is a crop that is heavily sprayed with pesticides. (Here’s a great harissa recipe from Saveur)
Paleo Sauce #5 - Romesco
Last but not least is the nut and red pepper-based Spanish sauce, romesco, made with roasted red peppers, raw nuts (almonds or hazelnut are traditional), roasted garlic and olive oil. Historically used to accompany fish, romesco is also delicious on pastured chicken and lamb. To make a quick superfood version at home, puree organic roasted red peppers (try Mediterranean Organic, sold in glass jars already roasted) and Brazil nuts with high quality olive or avocado oil and roasted garlic.
Pack more flavor, antioxidants and interest into your Paleo meals with these simple, healthy sauces. They’re quick to whip up, require only a few basic kitchen tools, and will keep for several days in the refrigerator.
Do you have a favorite Paleo sauce recipe? We’d love for you to share it here!
ED NOTE: Kelley Herring is the author of Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health harming effects. Click here to learn more about Better Breads…
1. Pesto Genovese: an Ageless Benchmark of Great Italian Cuisine.
2. “Chermoula”. David Lebovitz.com. Web. May 4, 2015.
3. Prosper Montagné (1961). Charlotte Snyder Turgeon & Nina Froud, ed. Larousse gastronomique: the encyclopedia of food, wine & cookery. Crown Publishers. p. 861. ISBN 0-517-50333-6..
4. Aga M, Iwaki K, Ueda Y, Ushio S, Masaki N, Fukuda S, Kimoto T, Ikeda M, Kurimoto M. Preventive effect of Coriandrum sativum (Chinese parsley) on localized lead deposition in ICR mice. J Ethnopharmacol. 2001 Oct;77(2-3):203-8.
5. Omura Y, Beckman SL. Role of mercury (Hg) in resistant infections & effective treatment of Chlamydia trachomatis and Herpes family viral infections (and potential treatment for cancer) by removing localized Hg deposits with Chinese parsley and delivering effective antibiotics using various drug uptake enhancement methods. Acupunct Electrother Res. 1995 Aug-Dec;20(3-4):195-229.
6. Karunasagar D, Krishna MV, Rao SV, Arunachalam J. Removal and preconcentration of inorganic and methyl mercury from aqueous media using a sorbent prepared from the plant Coriandrum sativum. J Hazard Mater. 2005 Feb 14;118(1-3):133-9.
Do you want smoother skin, more lustrous hair, stronger nails and a youthful glow? Who doesn’t?
In our modern world of uber-expensive creams, potions and procedures, many of us are willing to spend big bucks when it comes preserving or regaining our youthful looks. But the secret to looking young and vibrant doesn’t come in a fancy package. It doesn’t require needles, syringes and scalpels. And it won’t cost you a lot of money, either.
The key to looking vibrant at any age lies in the nutrient-dense diet of our ancestors.
The Ancestral Answer to Beauty and Bulletproof Health
The attributes we find attractive are also those correlated with good health and fertility. So maximizing nutrition won’t just make you healthier on the inside… but more beautiful on the outside too.
Your body is intelligently designed to prioritize the nutrients we have available. When you are deficient, your body will preferentially use nutrients for mission-critical biological processes like brain function, blood building and wound healing.
This is critical for survival. But it’s bad for your appearance, as you hair, skin and nails take a back seat in line for nutrients. If you’re lackluster in these departments, it’s a good indication that you are not getting the nutrients you need.
The good news is that following a Paleo diet can help…
Beauty Superfoods: Five Key Nutrients to Enhance Your Looks
By enjoying a wide variety of highly nutrient-dense foods – including healthy fats, clean protein, connective tissue, organ meats and bone – you provide your body with an unparalleled source of beauty-enhancing nutrients including collagen, zinc, biotin, vitamin A and omega-3 fats.
Eating ancestrally also eliminates or minimizes inflammatory compounds (like omega 6 fats from industrial seed oils), nutrient thieves (like phytates from grains) and DNA toxins (like sugar) that damage cells, bind up nutrients and promote the cross-linking of proteins that can lead to wrinkle formation.
Of course, it goes without saying that your diet should also include a wide variety of colorful, non-starchy vegetables, nuts and berries. These foods provide powerful phytonutrients and antioxidant protection that promote health and slow down the aging process.
So, let’s take a look at five key beauty nutrients and the best foods to optimize them in your diet:
- Collagen: This protein, found in connective tissue, has the unique ability to be deposited where you need it. That means dietary collagen can actually add cushion to your hips and knees or help to fill in fine lines and wrinkles on your face. Eating meat on the bone and making bone broth a staple of your diet are the two best ways to top off your supply of this superfood beauty nutrient.
- Zinc: You probably know this mineral best for its important role in growth, healing and immunity. But a deficiency in zinc (often due to inadequate dietary consumption or binding with phytate-rich grain foods) can result in thinning hair and skin problems, including acne. Get more zinc in your diet with oysters, grass-fed beef (short ribs and ribeyes are especially rich in zinc), lobster, shrimp, pork, beef liver, lamb and egg yolks.
- Biotin: This beauty nutrient is essential for hair growth and strong, healthy nails. The most concentrated sources of biotin are egg yolks and liver, with ample amounts in wild salmon, sardines, and chicken.
- Vitamin A: You’ve probably seen synthetic vitamin A creams and supplements – prescription or over-the-counter – marketed as a potent remedies for wrinkles. While these substances can help to prevent wrinkles and combat acne (thanks to their ability to boost cell turnover and increase collagen production), they also come with a list of potential side effects. Eating vitamin A rich foods – including beef liver, chicken liver, egg yolks, wild salmon and mackerel – can provide your body with this powerful anti-aging vitamin – without the unwanted side effects.
- Omega-3 Fats: Found primarily in wild game and seafood and meat from animals raised on pasture, omega-3 fats provide powerful protection against inflammation – a key disease process that promotes physical aging. Boost your intake of omega-3s with wild salmon and halibut, sardines, mackerel, wild shrimp and scallops and a high quality fish oil supplement.
Optimizing Your Nutrition for Beauty… and Beyond
To get the full spectrum of nutrients you need for optimal health, vary your diet. Try duck liver and bison liver… use bison marrow bones or chicken feet for collagen-rich stocks… enjoy halibut and lobster in addition to your usual seafood meal of wild salmon.
Enjoying delicious meals that include these nutrient-dense superfoods, coupled with a variety of non-starchy vegetables, is not just the best way to fortify your health… but also your appearance!
ED NOTE: Kelley Herring is the author of Better Breads – which includes information you need to know about why it is so important to avoid wheat and grains in your diet, plus how to use healthy replacements for these foods to create all the breads you love… without the gluten, carbs and health-harming effects. Click here to learn more about Better Breads…
- Shanahan, Catherine MD., Shanahan, Luke. Deep Nutrition: Why Your Genes Need Traditional Food. 2009
- USDA National Nutrient Database
- “How Paleo Makes You Look Younger, Sexier and More Vibrant”. ChrisKresser.com. Web. 14 Feb. 2014
We get a lot of customer questions about the different cuts of beef and what part of the animal they come from. There are nine primary cuts of beef in a harvested animal, and these are known as "primal." It is possible to cut each primal into smaller "sub-primal" cuts. For example, a short loin is sub-primal of the loin primal. A tenderloin and a striploin are also sub-primals of the loin primal. You can save significant money on our meat by ordering a primal, and cutting it into retail cuts at home.
This handy guide will help in locating where your favorite cuts come from:
Bottom Sirloin: This is a boneless sub-primal of the loin with elegantly tender meat requiring minimal preparation. It is cut from the second most tender muscle group in the beef animal. Our Products: Bottom Round Roast, Eye of Round Roast, Pre-Cooked Pot Roast with Gravy, and Ground Beef.
Brisket: The brisket primal is from the front of the animal beneath the chuck primal. Because cuts from the brisket are among the less tender, they are best suited for moist cooking methods like braising, stewing and steaming. Our Products: Brisket (small or whole), Hand Seasoned Hickory Smoked Brisket, and Corned Beef Brisket.
Chuck: This primal is rich in meat and marbling, which helps add flavor and tenderize the surrounding meat. Although rich in flavor, chuck cuts are not as tender as the elegant middle steak primals; consequently, they are perfectly suited to pot roasts and braising cooking. This primal cut is also the most popular source for ground beef, thanks to its rich flavor and its balance of meat and fat. Our Products: Teres Major Steak, Flat Iron Steak, Corned Beef Flat Iron, Chuck Roast, Center Cut Shoulder Roast, Heart of Shoulder Roast, Minute Steak and Ground Beef.
Flank: The flank is the primal cut just below the loin primal. The primary cut from this primal is the flank steak. Our Products: Flank Steak.
Plate: The plate primal is located under the rib primal. The cuts from the plate are slightly tough and therefore better used in moist cooking methods. Short ribs, skirt steak, and beef bacon all come from this primal. Our Products: Beef Bacon, Hanger Steak, Skirt Steak, Inside Skirt Steak, and Ground Beef.
Rib: This primal is the source, as you might expect, for ribs. Although there are 13 pairs of ribs, only ribs six through 12 fall into the rib primal. (One through five are part of the chuck cut and the 13th rib is part of the loin.) Rib roasts and rib eye steaks are from the rib primal. Our Products: Short Ribs, Pre-Cooked BBQ Short Ribs, Back Ribs, BBQ Hickory Smoked Back Ribs, Standing Rib Roasts (2 Rib, 3 Rib, 4 Rib, and 6 Rib), Ribeye Steak, and Ribeye Primal.
Round: The round is cut from the rear of the animal, including the hind shank and the rump. Meat from the round tends to be very lean but not as tender and is therefore best suited to moist cooking. There are exceptions to this: London broil is delicious when grilled. Sirloin tips and sirloin sandwich steaks are light, healthy meats that require minimal preparation times. Our Products: London Broil, Tri-Tip Roast, Tri-Tip Steak, Inside Round Roast, Beef Jerky, and Ground Beef.
Shank: Meat from the shank primal is some of the toughest; as a result, we do not offer cuts from this primal. We do use the shank for ground beef and our marrow bones. Our Products: Marrow Bones (Thin, Medium, and Long), and Ground Beef.
Shortloin: Because this primal is from some of the least-used muscles, meat from this cut is particularly tender. As a result, these cuts do not require long cooking times and are the most expensive. The Delmonico steak, T-bone steak, and tenderloin (the source of filet mignon) are all from this primal. Our Products: T-Bone Steak, Delmonico Steak, NY Strip Steak (8 oz. and 14 oz.), and Striploin Primal.
Sirloin: This is a cut of meat from the loin of a steer or heifer. Sirloin steaks differ from shortloin steaks in that the bone and the tenderloin have been removed. Some American butchers call a thick sirloin tip steak a chateaubriand, although the French reserve that term for a much better cut from the tenderloin. Our Products: Sirloin Tip Steak, Sandwich Steaks, Knuckle Bone, and Ground Beef.
Tenderloin: The most tender muscle in the animal, tenderloin is a superior center-of-the-plate gourmet treat for any gathering. Our Products: Tenderloin Filets (6 oz. and 9 oz.), Tenderloin Kabobs, and Tenderloin Primal.
Top Sirloin: Cuts from the top sirloin primal are tender, though not quite as tender as those from the shortloin. Sub-primal cuts of the top sirloin are the tri-tip steak and the sirloin steak. Our Products: Top Sirloin Steak, Petite Top Sirloin Steak, Coulotte Steak, and Ground Sirloin Patties.
Please feel free to reach out with any additional questions!
When US Wellness Meats was founded back in 2000, we were raising and selling our grass-fed beef products only. After a few short years in business we realized we needed to widen our horizons as there are so many other great products we could be offering! So we started to branch out into grass-fed dairy and lamb products, and things continued to grow from there. We would not be the company we are today without the other amazing farmers and producers who contribute to our business.
We get a lot of customer questions about the different sources of our products and where they are raised, so we decided an in-depth blog post would be a great way to address all of these questions at once.
We have many US Wellness farmers and producers all throughout the United States, as shown below:
Beef: Our founding farms are located in the heart of the Midwest. Most of our current production comes from three of the founding members of the company located in Northeast Missouri and West Central Illinois. We enjoy long summers with abundant rainfall to keep our pastures green most of the year. We bale plenty of those warm weather grasses in the summer so the cattle enjoy those same grasses when snow is on the ground.
We also source from a farm run by personal friends of ours in picturesque Tasmania. This island is the ideal place for grazing animals as they have a temperate climate that allows for grazing year round, and no hormones or GMOs are even allowed on the island. Both our Midwest and Tasmania cattle are 100% grass-fed and grass-finished.
Bison: Our bison are roaming around the open pastures of the Dakotas and Northern Plains and our farmers there are dedicated to improving the native grasses of the area, and ensuring the natural way of life bison have been accustomed to for decades. Our Wisconsin and South Dakota bison products are 100% grass-fed and grass-finished.
Pork: All of our pork products are GAP-certified, meaning they are raised in the best conditions possible. Our pork comes from Heritage Acres which is a group of small, local Missouri and Kansas farmers providing the finest quality, antibiotic-free pork. For more information about our pork products, please visit our pork blog.
Poultry: We have a few different poultry farms raising animals for US Wellness Meats. Oaklyn Plantation in Darlington, South Carolina raises all of our free range 20-lb chicken bundles and ships those direct from the farm. Due to growing interest and frequent customer requests, Oakland Plantation also started raising soy-free chickens in the summer of 2011.
Our additional producers are in Oklahoma, Arkansas, and Florida. They raise free range birds for our smaller chicken packages. All of their birds are raised under sunny skies on a non-GMO feed ration, in addition to the grass, sticks and bugs they enjoy on a daily basis.
Duck: All our Peking Ducks are raised with passion and care on a farm in upstate New York. They are free range and enjoy a non-gmo diet free of growth hormones and antibiotics.
Rabbit: Gourmet rabbit is one of the best kept secrets here at US Wellness Meats. Our rabbit comes from a small farm in Ohio. Rabbits are fed pellets containing 90% alfalfa and the remaining 10% is a mixture of various grains and minerals. They are not given growth hormones or antibiotics.
Dairy: We are very lucky to be able to source grass-fed dairy products, without any added growth hormones. We have two different Amish dairies- one in Indiana, the other in Pennsylvania, who supply us with raw, grass-fed cheese.
Lamb: Our lamb comes from Missouri and Oregon. Raised just south of US Wellness headquarters near Perry, MO our Missouri lambs are 100% grass-fed and grass-finished. They enjoy lush Missouri pastures and plenty of rainfall.
Seafood: Our seafood products come from Vital Choice located in the state of Washington, one of the premier wild-caught seafood providers in the country. Their products are certified sustainable, and most products are caught off the west coast and surrounding waters. The only exception is our wild-caught raw shrimp which are harvested in the Pacific Ocean and processed in the United States. They are wild-caught and chemical free.
We have carefully collaborated with like-minded farmers and individuals that hold their products to the same standards we believe in for our company. Long story short, we have built our business over the many years while respecting our animals and our environment. We enjoy the products, just like our customers, so it remains our goal to offer the best selection possible.
By: Kelley Herring, Healing Gourmet
Are you following a “paleo” diet… and yet still find that you haven’t lost all the weight you’d like to? If so, you're not alone.
While following an ancestral diet is a powerful way to provide your body with more disease-fighting nutrients and eliminate many of the inflammatory compounds in common foods, many people find the Paleo diet alone can’t provide the metabolic shift required to melt excess fat.
The reason? Many Paleo diets include high carbohydrate foods like sweet potatoes, rutabagas, tapioca, arrowroot, fruits and many more. And while these foods are fine in moderation, especially for those who are active, they can keep blood sugar and insulin levels high… and fat cells pleasantly plump.
Enter the Paleo Ketogenic Diet.
By maintaining the beneficial framework of the Paleo diet, while strictly limiting dietary carbohydrates, your body can enter a state of nutritional ketosis, where fat burning dramatically accelerates.
So how does it work?
The Effects of Ketosis on the Body
As you reduce daily carbohydrates to less than 50 grams, the body has very little glucose available for use as an energy source. As a matter of survival, your metabolism shifts to utilize fat as your primary source of energy.
It is this shift – from sugar burner to fat burner – that makes the ketogenic diet so powerfully effective.
As the availability of glucose dwindles, the body begins turning dietary and body fat into compounds called ketones. Ketones a very clean source of fuel. Their transformation into energy does not produce damaging metabolic byproducts. They also act as cellular detoxifiers, actually helping to remove toxins and damaged proteins that impair cellular function.
Eating More Fat and Losing Weight
It may seem counterintuitive that a diet predicated on consuming high amounts of dietary fat can actually increase your body’s ability to burn fat.
How does this happen?
Contrary to conventional wisdom, all calories aren’t created equal. The source of calories provides information about how they should be used by the body. For example, when your blood sugar levels rise (as a result of consuming carbohydrate-rich foods), the body secretes insulin to reduce glucose in the bloodstream. Without insulin, we would die from an overload of blood sugar – even from a relatively small intake of dietary carbohydrate. But insulin also has a dark side. High insulin levels promote the storage and accumulation of body fat, primarily in the most dangerous place: The belly.
Belly fat – technically known as visceral fat – doesn’t just look ugly. It has been associated with nearly every chronic disease including diabetes, heart disease, Alzheimer’s, PCOS, and many more.
By strictly limiting carbohydrates with a ketogenic diet, we greatly reduce insulin levels. Our body shifts from burning carbohydrates and storing the excess as fat… to primarily burning fat for fuel – even without exercise.
A ketogenic diet has also been found to reduce hunger, boost energy levels, increase antioxidant capacity of the blood and reduce the risk of chronic disease!
The Evidence: Reprogramming Your Metabolism to Torch Fat, Reduce Heart Disease and Stop Diabetes
A meta-analysis recently published in the British Journal of Nutrition evaluated thirteen studies for the effects of a ketogenic diet for long term weight loss. This very low carbohydrate diet was compared to the results of a low fat diet. In addition achieving significantly greater and more sustainable weight loss, the researchers found that those on the ketogenic diet experienced improvements in three of the most important risk factors related to heart disease:
- Decreased triglycerides
- Reduced blood pressure
- Increased HDL cholesterol
Another study, published in the journal Nutrition, evaluated 363 overweight and obese participants over 24 weeks. More than a hundred of these subjects were also diagnosed with type 2 diabetes. The participants followed either a low-calorie diet (LCD) or a low-carbohydrate ketogenic diet (LCKD). The researchers evaluated the subjects’ weight, BMI, waist circumference, blood sugar levels, A1C, cholesterol, triglycerides, as well as uric acid, urea and creatinine secretion.
The low-calorie diet (LCD) and the low-carb ketogenic diet (LCKD) both benefited all of the parameters evaluated. However, those on the ketogenic diet enjoyed greater improvements. In fact, the LCKD was so effective at reducing blood sugar that the diabetic participants were able to reduce or eliminate their diabetic medication early in the trial!
In another study published in Nutrition, researchers state:
“Dietary carbohydrate restriction reliably reduces high blood glucose, does not require weight loss (although is still best for weight loss), and leads to the reduction or elimination of medication. It has never shown side effects comparable with those seen in many drugs.”
Similarly, the Journal of Nutrition recently found that a low carbohydrate diet reduced both visceral fat (belly fat) and intramuscular fat while boosting insulin sensitivity in people with diabetes.
Is the Ketogenic Diet Dangerous?
Some of the arguments against a ketogenic diet are focused on potentially negative health effects that may occur as a result of ketosis.
But the truth is, most people following a ketogenic diet are more likely to experience improved overall health without any short term or long term negative effects from this dietary plan.
According to Dr. Michael S Duchowny, MD who evaluated the ketogenic diet:
“Most complications of the ketogenic diet are transient and can be managed easily with various conservative treatments.”
As always, major dietary modifications should be discussed with your health care provider – especially for those with diabetes or other chronic disease, and those on medications.
The Ketogenic Diet: The Ancestral Plan for Effortless Weight Loss and Disease Prevention
Following a ketogenic diet has been shown to be an effective way to reduce body fat, improve waist-to- hip ratio, as well as improve insulin sensitivity, control blood sugar, reduce blood pressure and improve cholesterol ratios – all key factors associated with diabetes and heart disease.
And while the ketogenic diet has gained considerable press lately, it is not a “new” diet. In fact, our ancestors were naturally in and of out of ketosis as they hunted and gathered, fasted intermittently, and typically had limited access to carbohydrate-rich foods.
By following this truly ancestral way of eating, we can not only sculpt a leaner, healthier physique, but also help to reduce chronic illnesses and improve quality of life.
Have you tried a ketogenic diet? If so, what did you experience?
Do you want to follow a ketogenic diet? But are you worried that won’t be able to completely cut out those tasty treats that you enjoy? Over on the Healing Gourmet website, Kelley has a recipe for Keto Paleo Dinner Rolls that are grain free, low in carbohydrates, and just perfect for sopping up the last few bites of your evening meal.
Antonio Paoli. Ketogenic Diet for Obesity: Friend or Foe? Int J Environ Res Public Health. 2014 Feb; 11(2): 2092–2107. Published online 2014 Feb 19. doi: 10.3390/ijerph110202092
Hussain TA1, Mathew TC, Dashti AA, Asfar S, Al-Zaid N, Dashti HM. Effect of low-calorie versus low-carbohydrate ketogenic diet in type 2 diabetes. Nutrition. 2012 Oct;28(10):1016-21. doi: 10.1016/j.nut.2012.01.016. Epub 2012 Jun 5
Bueno NB1, de Melo IS, de Oliveira SL, da Rocha Ataide T. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. Br J Nutr. 2013 Oct;110(7):1178-87. doi: 10.1017/S0007114513000548. Epub 2013 May 7.
Gower BA1, Goss AM2. A lower-carbohydrate, higher-fat diet reduces abdominal and intermuscular fat and increases insulin sensitivity in adults at risk of type 2 diabetes. J Nutr. 2015 Jan;145(1):177S-83S. doi: 10.3945/jn.114.195065. Epub 2014 Dec 3.
Alexandra M Johnstone, Graham W Horgan, Sandra D Murison, David M Bremner, and Gerald E Lobley. Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum 1,2,3. Am J Clin Nutr January 2008 vol. 87 no. 1 44-55
Gibson AA1, Seimon RV, Lee CM, Ayre J, Franklin J, Markovic TP, Caterson ID, Sainsbury A. Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obes Rev. 2015 Jan;16(1):64-76. doi: 10.1111/obr.12230. Epub 2014 Nov 17.
Sumithran P1, Prendergast LA, Delbridge E, Purcell K, Shulkes A, Kriketos A, Proietto J. Ketosis and appetite-mediating nutrients and hormones after weight loss. Eur J Clin Nutr. 2013 Jul;67(7):759-64. doi: 10.1038/ejcn.2013.90. Epub 2013 May 1
Rhyu HS1, Cho SY2, Roh HT3. The effects of ketogenic diet on oxidative stress and antioxidative capacity markers of Taekwondo athletes. J Exerc Rehabil. 2014 Dec 31;10(6):362-6. doi: 10.12965/jer.140178. eCollection 20
Paoli A1, Canato M, Toniolo L, Bargossi AM, Neri M, Mediati M, Alesso D, Sanna G, Grimaldi KA, Fazzari AL, Bianco A. [The ketogenic diet: an underappreciated therapeutic option?]. Clin Ter. 2011;162(5):e145-53.
Feinman RD1, Pogozelski WK2, Astrup A3, Bernstein RK4, Fine EJ5, Westman EC6, Accurso A7, Frassetto L8, Gower BA9, McFarlane SI10, Nielsen JV11, Krarup T12, Saslow L13, Roth KS14, Vernon MC15, Volek JS16, Wilshire GB17, Dahlqvist A18, Sundberg R19, Childers A20, Morrison K21, Manninen AH22, Dashti HM23, Wood RJ24, Wortman J25, Worm N26. Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. Nutrition. 2015 Jan;31(1):1-13. doi: 10.1016/j.nut.2014.06.011. Epub 2014 Jul 16.
Emily Deans, M.D .Your Brain On Ketones. How a high-fat diet can help the brain work better. Published on April 18, 2011. Evolutionary Psychiatry.
Patrick F. Finn, J. Fred Dice. Ketone Bodies Stimulate Chaperone-mediated Autophagy. July 8, 2005 The Journal of Biological Chemistry, 280, 25864-25870.
Micheal R. Eades. MD. Ketosis cleans our cells.
Michael S Duchowny, MD. Food for Thought: The Ketogenic Diet and Adverse Effects in Children. Epilepsy Curr. 2005 Jul; 5(4): 152–154.
Volek JS1, Westman EC. Very-low-carbohydrate weight-loss diets revisited. Cleve Clin J Med. 2002 Nov;69(11):849, 853, 856-8 passim.
JS Volek,corresponding author1 MJ Sharman,1 AL Gómez,1 DA Judelson,1 MR Rubin,1 G Watson,1 B Sokmen,1 R Silvestre,1 DN French,1 and WJ Kraemer1. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutr Metab (Lond). 2004; 1: 13.
For years, I’ve recommended that my patients take a special family of super-nutrients with the power to boost their health and save their lives in at least a half a dozen ways.
I’m talking about tocotrienols, an especially potent form of vitamin E.
Tocotrienols, which comprise four out of the eight types of vitamin E, are powerful antioxidants that until recently were ignored by mainstream medicine.
But the patients at my wellness clinic and regular readers of my newsletter will know that I’ve recommended them as a critical nutrient for years.
And I do it because almost daily I observe the effects of their extraordinary healing properties on those who take them.
I began prescribing tocotrienols years ago to patients with high blood pressure, heart trouble and circulatory problems – and they all showed remarkable improvements. Numerous scientific studies back up the observations from my wellness clinic.1,2,3,4,5
But I also observed that tocotrienols helped patients with a wide variety of other ailments.
An explosion of new research has now confirmed this vitamin E extract is the most versatile of all antioxidants and that it’s vital for overall health.
Unlike most doctors, I focus on what makes people healthy and what protects them from disease.
Western medicine has come to see people’s ailments as little boxes of symptoms that need to be either drugged or removed. It has lost sight of the whole person and what they need to remain healthy.
This is why I recommend tocotrienols to all my patients.
And those who followed my recommendation all reported feeling less pain, as well as having more strength and energy.
Scientists didn’t discover tocotrienols until 1965. But research conducted within the last five years has proved their real power. Clinical studies show they can:
- Wipe out bacteria and reduce inflammation;6,7,8
- Prevent and repair brain or nerve damage;9,10,11
- Stave off coronary disease and dementia;12
- Elevate your HDL, aka the “good cholesterol”;13
- Boost bone strength and heal gastric ulcers;14,15
- Help reverse obesity and metabolic syndrome;16
- Help your skin stay smooth and youthful.17
These powerful antioxidants also mop up free radicals – biochemical molecules which are linked to cancer and aging. They also lengthen telomeres, the caps at the ends of chromosomes that determine each cell’s biological age.
They can even cross the protective blood-brain barrier to do their jobs.
But nothing demonstrates the power of tocotrienols like how they wage war on malignant tumors and their powerful ability to shrink them.18,19,20,21,22
Simultaneously, this vitamin E family works to suppress the growth of cancer cells by:
- Reducing or cutting off blood flow to tumors;
- Hampering a tumor’s ability to grow new blood vessels;
- Destroying nutrients that feed the malignant masses;
- Setting off chemical signals that trick tumor cells into self-destructing.
Yet our Western diet is woefully deficient in foods that contain tocotrienols.
While tocotrienols can be absorbed into the body by consuming select foods – like palm oil, wheat germ, barley, annatto oil, as well as peas, carrots, cauliflower, and broccoli – they occur in very low levels naturally.
Tocotrienols also occur in grapes, apricots, blueberries, and black currents, cashews, almonds, pistachios, macadamia nuts, poultry and eggs.
But Big Agra also destroys much of these vitamins with the processes it uses to make high-profit, low-cost and low-nutrient products.
I recommend an intake of 19 mg. to 43 mg. a day to my patients, but the average American – many of whom have fallen into the fast-food trap – only get about 2 mg. or 3 mg. a day.
That’s why I always recommend boosting your tocotrienols intake with supplements.
The great thing about tocotrienols is that they’re all-natural. There aren’t any synthetic versions of these types of vitamin E – so you don’t have to worry about avoiding them.
And like all fat-soluble vitamins, it’s best to take them with a meal.
To Your Good Health,
Al Sears, MD, CNS
1. Kooyenga, D.K., et al.”Palm oil antioxidants: Effects on patients with hyperlipidaemia and carotid stenosis– two-year experience.” Asia Pacific J.Clin. Nutr., 1997; 6 (1), 72-75.
2. Mahadevappa, V.B., et al. “Effects of tocotrienol derivatives on collagen and ADP-induced human platelet aggregation.” 1991; In Proc. 1989 Int. Palm Oil Conference — Nutrition and Health Aspect of Palm Oil, PORIM, Kuala Lumpur, Malaysia, P 36-38.
3. Rasool, A.H., et al. “Arterial compliance and vitamin E blood levels with a self-emulsifying prepartion of tocotrienal-rich vitamin E.” Arch. Pharm. Res. 2008; 31 (9); 1212-1217.
4. Rasool, A.H, et al. “Dose dependent elevation of plasma tocotrienol levels and its effect on arterial compliance, plasmat total antioxidant status, and lipid profile in healthy humans supplemented with tocotrienol-rich vitamin E.” Nutr. Sci.Vitaminol. 2006; 52 (6): 473-478.
5. Laurent S., et al. “Aortic stiffness is an independent predictor of all-cause and cardio-vascular mortality in hypertensive patients.” Hypertension. 2001; 37: 1236-1241.
6. Mueller, A.M., et al. “Tocotrienol in the potential treatment of infectious disease.”
In Tocotrienol: Vitamin E Beyond Tocopherol, R. Watson and V. Preedy, Editors,
2008, CRC Press. P 343-359.
7. Kaileh, M., and Sen, R. “Role of NF-KappaB in the anti-inflammatory effects of tocotrienols.” J. Am. Coll. Nutr. 2010. 29 (3 Suppl): P. 334S-339S.
8. Kaileh, M., and Sen, R. “Role of NF-KappaB in the anti-inflammatory effects of tocotrienols.” J. Am. Coll. Nutr. 2010. 29 (3 Suppl): P. 334S-339S.
9. Khanna, S. et al. “Neuroprotective properties of the natural vitamin E a-tocotrienol.” Stroke. 2005; 36, e144-e152.
10. Rink, C., et al. “Tocotrienol vitamin E protects against preclinical caninie ischemic stroke by inducing ateriogenesis.” J. Cereb. Blood Flow Metab. 2011. 31 (11): P. 2218-30.
11. Kuhad, A., and Chopra, K. “Attenuation of diabetic nephropathy by tocotrienol involvement of NFkB signaling pathway.” Life Sci. 2009. 84 (9-10); P 296-301.
12. Mangialasche, F., et al. “Tocopherols and tocotrienols plasma levels are associated with cognitive impairment.” Neurobiol. Aging. 2011.
13. Hunninghake, et al. “Incorporation of lean red meat into a National Cholesterol
Education Program Step I Diet.” Journal of the American College of Nutrition. 2000; 19 (3): 351-360.
14. Mehat, M.Z., et al. “Beneficial effects of vitamin E isomer supplementation on static and bone histomorphometry parameters in normal male rats.” J. Bone Miner. Metab. 2010. 28 (5): P. 688-92.
15. Azlina, M.F., et al. “A comparison between tocopherol and tocotrienol effects on gastric parameters in rats exposed to stress.” Asia Pac. J. Clin. Nutr. 2005. 14 (4): P. 358-65.
16. Brown, L. “Gamma-tocotrienol from annatto oil ameliorates metabolic syndrome developed
in high-carbohydrate, high-fat diet fed rats.” In 2nd International Tocotrienol Symposium, 2012: Long Beach, Calif.
17. Dr. Nicholas V. Perricone. Method and compositions for topical application to the skin
for prevention and-or treatment of radiation-induced skin damage. U.S. Patent No:5376361 (1994).
18. Guthrie, N., et al. “Inhibition of proliferation of estrogen-receptor-negative MDA-MB-435 and positive MCF-7 human breast cancer cells by palm tocotrienols Tamoxifen, alone and in combination.” Journal of Nutrition. 1997; 127: 544S-548S.
19. Wada, S., et al. “Tumor-suppressive effects of tocotrienols in vivo and in vitro.” Cancer Lett. 2005. 229 (2): P 181-191.
20. Therault, A., et al. “Tocotrienal: A review of its therapeutic potential.” Clin. Biochem. 1999. 32 (5); P. 309-19.
21. Elson, C.E. “Suppression of mevalonate pathway activities by dietary isoprenoids: Protective roles in cancer and cardiovascular disease.” Nutr. 1995. 125 (6 Suppl.) P. 1666S-1672S.
22. Miyazawa, T., et al. “Anti-angiogenic function of tocotrienol. Asia Pac. J. Clin. Nutr. 2008. 17 Suppl. 1: P 253-6.
By: Kelley Herring, Healing Gourmet
If you’re following the paleo diet, your breakfast of choice may be the classic meal of pastured bacon and free-range eggs. And while this certainly fits the bill when it comes to healthy fats and high-quality protein, it doesn’t take long for this morning meal to become a bit ho-hum.
When it comes to making a lifelong change in your diet and getting a broad range of health-promoting nutrients, meal variation is the key to success. So, today I’ll show you twelve boredom-beating breakfasts that will provide you all-day energy and an assortment of age-defying nutrients to boot!
Paleo Breakfast Ideas That Beat Boredom and Boost Nutrition
- Organic Kale, Sausage & Egg Bake: The perfect breakfast when company is over, this nutritional powerhouse can be made ahead and enjoyed through the week. Simply crumble and brown 1lb. of sugar-free pork breakfast sausage in a large skillet. Drain the fat, then add 2 cups chopped kale and sauté 2-3 minutes. Whisk 10 eggs until frothy and season to taste. Add the kale and sausage mixture to a greased 9 x 13 baking dish. Pour the eggs over the top and bake at 350 F for 30 minutes or until eggs are just set. You can also make this same recipe in a well-greased muffin tin for individual, on-the-run breakfasts.
- Breakfast Sliders in Lettuce Wraps: Beef breakfast sliders are a delicious way to start your day. They a superior source of protein and also rich in CLA (the healthy fat that’s known to promote a lean physique and cellular health). Tuck cooked breakfast sliders into a lettuce wrap and top with avocado (and maybe a dollop of Paleo mayo or salsa) for a hearty hand-held meal.
- Bacon-Wrapped Egg Cups: Use sugar-free pork bacon as a nest for a perfectly cooked egg. Partially cook the bacon in the oven or skillet. Then place bacon strips in a well-greased muffin tin, making a “nest” inside each individual muffin cup. Add an egg (whole or scrambled) to each nest and then bake at 400F for 15 minutes or to desired temperature. Serve with fresh organic berries.
- Paleo Berry Muffins + Chicken Apple Sausage Links: Here’s a great grab-and-go duo. Simply cook up a batch of chicken apple sausages and bake a dozen Paleo muffins made with coconut flour for a breakfast with zero prep time on busy mornings.
- Canadian Bacon + Paleo Pancakes: More like ham than bacon, Canadian bacon is lean and flavorful and makes a perfect addition to grain-free pancakes topped with a fresh apple compote.
- Superfood Whey Protein Smoothie: Use grass-fed whey protein, coconut milk, your favorite organic berries and greens to make an immune-boosting, protein-rich breakfast that you can take along with you.
- Poached Eggs with Wild Salmon: Looking for a way to sneak more omega-3 rich wild salmon into your diet? Try poached eggs topped with flaked Vital Choice wild salmon (from a can or pouch). Add a grain-free English muffin and homemade hollandaise to make it a Paleo Benedict, as time permits.
- Steak and Eggs: This classic breakfast combination can be made in a hurry using grass-fed steak leftovers. Another option? Cut a teres major steak into breakfast portions and cook for the week ahead. Serve your steak and eggs Paleo breakfast with sautéed asparagus, organic greens or mushrooms.
- Paleo Breakfast Salad: Looking for an easy way to get more veggies? A breakfast salad made with your favorite leafy greens and crowned with poached eggs and crisp bacon is a great way to get the classic breakfast flavor… with more veggies to boot.
- Bone Broth Breakfast Soup: While uncommon in the U.S., many cultures start the day with a nutrient-rich bowl of soup made with a nourishing bone broth, veggies and assorted meat or fish. Try a breakfast of bone broth or chicken gelatin with some cooked pastured chicken, organic greens, ginger and lemongrass for an Asian-inspired start to your day.
- Primal Frittata: Raw grass-fed cheese, eggs, green veggies, salsa and your meat of choice make for a delicious meal, any time of the day.
- Pemmican and Nuts: This super-fast, fat-rich breakfast is perfect when you’re in a rush or traveling. Keeping healthy shelf-stable breakfast options on hand can prevent the dietary disasters that so often occur with limited healthy options on the road.
What’s your favorite breakfast meal? Do you make your breakfasts for the week ahead? We want to hear from you!
ED NOTE – For more healthy breakfast ideas, check out Kelley’s newest book, Better Breads, including more than two dozen low-carb, grain-free and Paleo breads, biscuits, pancakes, muffins and more! Click here to learn more about Better Breads…
- Bourre JM. Dietary omega-3 fatty acids for women.Biomed Pharmacother. 2007 Jan 2.
- Siddiqui RA, Shaikh SR, Sech LA, Yount HR, Stillwell W, Zaloga GP. Omega 3-fatty acids: health benefits and cellular mechanisms of action. Mini Rev Med Chem. 2004 Oct;4(8):859-71
Eating one avocado a day as part of a heart healthy, cholesterol-lowering moderate-fat diet can help improve bad cholesterol levels in overweight and obese individuals, according to new research published in the Journal of the American Heart Association.
Researchers evaluated the effect avocados had on traditional and novel cardiovascular risk factors by replacing saturated fatty acids from an average American diet with unsaturated fatty acids from avocados.
Forty-five healthy, overweight or obese patients between the ages of 21 and 70 were put on three different cholesterol-lowering diets. Participants consumed an average American diet (consisting of 34 percent of calories from fat, 51 percent carbohydrates, and 16 percent protein) for two weeks prior to starting one of the following cholesterol lowering diets: lower fat diet without avocado, moderate-fat diet without avocado, and moderate-fat diet with one avocado per day. The two moderate fat diets both provided 34 percent of calories as fat (17 percent of calories from monounsaturated fatty acids/MUFAs), whereas the lower fat diet provided 24 percent of calories as fat (11 percent from MUFAs). Each participant consumed each of the three test diet for five weeks. Participants were randomly sequenced through each of the three diets.
- Compared to the baseline average American diet, low-density lipoprotein (LDL) -- the so called 'bad cholesterol' -- was 13.5 mg/dL lower after consuming the moderate fat diet that included an avocado. LDL was also lower on the moderate fat diet without the avocado (8.3 mg/dL lower) and the lower fat diet (7.4 mg/dL lower), though the results were not as striking as the avocado diet.
- Several additional blood measurements were also more favorable after the avocado diet versus the other two cholesterol-lowering diets as well: total cholesterol, triglycerides, small dense LDL, non-HDL cholesterol, and others.
These measurements are all considered to be cardio-metabolic risk factors in ways that are independent of the heart-healthy fatty acid effects, said Penny M. Kris-Etherton, Ph.D., R.D., senior study author and Chair of the American Heart Association's Nutrition Committee and Distinguished Professor of Nutrition at Pennsylvania State University, in University Park, Pennsylvania.
"This was a controlled feeding study, but that is not the real-world -- so it is a proof-of-concept investigation. We need to focus on getting people to eat a heart-healthy diet that includes avocados and other nutrient-rich food sources of better fats," Kris-Etherton said.
"In the United States avocados are not a mainstream food yet, and they can be expensive, especially at certain times of the year. Also, most people do not really know how to incorporate them in their diet except for making guacamole. But guacamole is typically eaten with corn chips, which are high in calories and sodium. Avocados, however, can also be eaten with salads, vegetables, sandwiches, lean protein foods (like chicken or fish) or even whole."
For the study researchers used Hass avocados, the ones with bumpy green skin. In addition to MUFAs, avocados also provided other bioactive components that could have contributed to the findings such as fiber, phytosterols, and other compounds.
According to researchers, many heart-healthy diets recommend replacing saturated fatty acids with MUFAs or polyunsaturated fatty acids to reduce the risk of heart disease. This is because saturated fats can increase bad cholesterol levels and raise the risk of cardiovascular disease.
The Mediterranean diet, includes fruits, vegetables, whole grains, fatty fish, and foods rich in monounsaturated fatty acids--like extra-virgin olive oil and nuts. Like avocados, some research indicates that these not only contain better fats but also certain micronutrients and bioactive components that may play an important role in reducing risk of heart disease.
The above story is based on materials
provided by American Heart Association
- Li Wang, Peter L. Bordi, Jennifer A. Fleming, Alison M. Hill, and Penny M. Kris‐etherton. Effect of a Moderate Fat Diet With and Without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults: A Randomized, Controlled Trial. Journal of the American Heart Association, January 2015 DOI: 10.1161/JAHA.114.001355
Big Brother has finally come around to what I’ve been telling my patients for almost 30 years – stop worrying about cholesterol in your diet!
The influential Dietary Guidelines Advisory Committee, the nation’s top nutrition panel, has now admitted they were WRONG about cholesterol. And they have now proclaimed this former dietary evil as no longer a “nutrient of concern.”1
They were slow – and, of course, wrong for decades – but at least they got there in the end.
That means eggs are back on the menu for millions of Americans – yolk and all – although my patients have been enjoying their eggs fried, poached, scrambled, deviled and made into omelets, flans and quiches for years, without the slightest negative impact on their health.
Big Brother has also deemed other “high-cholesterol” foods, like duck, goose, liver, lobster and shrimp, to be no longer a public health issue – not that they ever really were, except in the bureaucrats’ junk science-fueled imaginations.
On one hand, it feels good to have the federal government’s highest panel of diet experts on my side for once. After nearly four decades, they’ve actually come out and said it … there’s no evidence that consuming cholesterol causes heart attacks.
But, on the other hand, I’m still frustrated at how much these nutrition gurus continue to get wrong.
And, in spite of the fact that they no longer claim dietary cholesterol causes heart attacks, the medical establishment is still on a pointless campaign to lower our cholesterol levels. They say it’s necessary because you only get about 20 percent of our cholesterol from food while the rest comes from your genetic makeup.2
At the same time, the nutrition panel still won’t call off its crusade against red meat and other sources of saturated fats. So it still wants you to give up butter, cream, whole milk, real cheese and ice cream.
Yet researchers have debunked many previous studies that linked those foods to coronary disease.
Four decades of Big Brother’s advice has been based on bad science.3,4,5,6,7
But they still don’t get it. They’re messing with nature. We descended from hunter-gatherers, whose bodies evolved to eat large helpings of meat and fat. Societies may have changed, but our bodies and dietary needs have not.
Modern life has fueled epidemics of obesity, diabetes and heart disease. But as I’ve said for years, the culprit hasn’t been cholesterol. The real villains are sugar syrups, chemical additives, and grains.
In the late ’50s, Big Pharma and Big Agra each launched their own propaganda machines to blame cholesterol for heart attacks.
Big Pharma wanted to sell cholesterol-lowering drugs, while Big Agra wanted to sell cheap, high-profit Frankenfoods, especially grains and soybeans. Both industries continue to make billions of dollars off unnecessary human health misery.
In 1961, the American Heart Association relied on flawed studies – I call it junk science – when it advised people to consume less than 300 milligrams of cholesterol a day. A whole egg has about 190 milligrams of cholesterol.
In the late ’70s, the federal government also relied on flawed studies when it went on the warpath against cholesterol. It told Americans to give up eggs, butter, cheese, and whole milk. And the same studies led the feds to warn Americans away from saturated fats, like those found in red meat.
Since I began practicing medicine nearly 30 years ago, I’ve made it my mission to expose medical myths like these.
My first piece of advice to patients who come to me with heart disease is always the same.
I tell them: “Your condition can be reversed. But, first, quit taking these cholesterol-lowering drugs. Throw them in the trash!“
In my book The Ageless Heart: Advanced Strategies to Reverse Heart Disease and Restore Your Heart Pumping Power, I explain that your body actually needs cholesterol to perform many vital biochemical functions.
Thanks to the propaganda machine, almost everyone on the planet has heard how cholesterol patches the damaged walls of blood vessels. And they’ve heard how patches turn into plaque, growing thicker and thicker… until, the blockage causes a stroke or heart attack.
And most people have heard that they have two types of cholesterol, one called low-density lipoprotein (LDL) and the other is called high-density lipoprotein (HDL). According to the conventional wisdom, LDL is the “bad cholesterol,” because it causes plaque. And the HDL is the “good cholesterol,” because it helps clean away LDL.
That’s not the whole story. Despite what most doctors will tell you, cholesterol doesn’t cause heart attacks. Those LDL deposits are a symptom of coronary disease, not the cause.
Inflammation is the real villain. It’s what damages the blood-vessel walls in the first place. So when LDL patches the wall, it’s just doing its job. And the patch should only exist long enough for the inflammation to pass and for the wall to heal.
Then, HDL is supposed to come along and clear it away. But the system breaks down when there’s too much inflammation and not enough HDL to keep up with the cleanup. The best way to treat this is to reduce inflammation and boost your HDL levels.
But Big Pharma focuses on drugs to lower your LDL, because no one’s been able to come up with a patentable way to increase HDL. But at my South Florida wellness clinic, I concentrate on teaching my patients natural ways to increase their HDL, through diet, exercise and supplements.
I believe one of the best strategies for raising HDL is simply to lose weight or practice a regular exercise regimen, like my
Otherwise, try some of these no stress, no strain alternatives…
A daily snack of olives can boost your HDL. And add them to cold dishes for extra flavor. And eat salads dressed with olive oil. It’s best to eat olives and olive oil uncooked, because heat saps some of their antioxidant powers.
Daily doses of vitamin C, and niacin can also increase your HDL production. Vitamin C is vital for cholesterol metabolism. Both vitamins are necessary so the body can excrete excess cholesterol. I recommend taking 1,500 milligrams of vitamin C twice a day and 50 milligrams of niacin once a day.
Finally, take carnitine supplements. You usually get carnitine from red meat, but not enough to significantly enhance your HDL. Make sure you get supplements labeled L-carnitine, which is the natural form. You don’t want the synthetic D,L-carnitine, which will be no help at all. Take 500 milligrams a day.
To Your Good Health,
Al Sears, MD
P.S. By the way, if you’re confused by all changing dietary “advice” and half-truths about cholesterol and heart disease you hear in the media, you’re not alone. That’s one of the reasons I wrote my new book, The Ageless Heart: Advanced Strategies to Reverse Heart Disease and Restore Your Pumping Power, which is pretty much guaranteed to clear up any questions you have. It will also show you that in a very short period – by following advice directly opposite to standard recommendation – you can obtain real heart health. If you don’t have a copy yet, please click here .
1. Whoriskey, P. “The U.S. government is poised to withdraw longstanding warnings about cholesterol.” The Washington Post. February 10, 2015. washingtonpost.com/blogs/wonkblog/wp/2015/02/10/feds-poised-to-withdraw-longstanding-warnings-about-dietary-cholesterol. Retrieved February 13, 2015.
2.Szabo, L. “Panel could scrap advice on dietary cholesterol.” USA Today. February 12, 2013.
usatoday.com/story/news/2015/02/10/new-dietary-cholesterol-advice/23174871. Retrieved February 13, 2015.
3. C.E. Ramsden, et al. “Use of dietary lineolic acid for secondary prevention of coronary heart disease and death: Evaluation of recovered data from the Sydney Diet Heart Study and updated meta-analysis.” BMJ, 2013; 346 (Feb 04 3).
4. Calder, P.C. “Old study sheds new light on the fatty acids and cardiovascular health debate.” BMJ, 2013; 346 (Feb 04 3).
5. DiNicolosanto, J.J. The cardiometabolic consequences of replacing saturated fats with carbohydrates or -6 polyunsaturated fats: Do the dietary guidelines have it wrong?” Open Heart, 2014; 1 (1): e000032 DOI: 10.1136/openhrt-2013-000032.
6. Hope, J. “Butter isn’t bad for you after all: Major study says the advice on dairy fats was flawed.” The London Daily Mail.
February 9th, 2015.
7. Cohen, P. “Butter, red meat not so bad for you after all.” cbsnews.com/news/butter-red-meat-not-so-bad-for-you-after-all. February 10, 2015. Retreived February 13, 2015.
By: Kelley Herring, Healing Gourmet
A recent report from the World Health Organization states that the number of cancer cases worldwide is expected to surge by 57 percent over the next twenty years.
For many, this will mean painful, expensive (and potentially deadly) treatments with chemotherapy and radiation. On the other hand, many others will choose a more natural approach to treat and prevent cancer… one that is meant to boost the immune system, curtail the proliferation of cancerous cells, and starve those cells of the very fuel they need to grow.
And one of the most effective natural approaches for doing this is the ketogenic diet. It is certainly not the only thing that should be included in a cancer-fighting protocol, but science has proven that it can be a very important part of one.The Ketogenic Diet: Natural, Effective “Metabolic Therapy” for Cancer
The ketogenic diet is a very low carb diet that is moderate in protein and high in fat. It is well known that the cells in your body are normally fueled by glucose (the form of sugar present in the blood). But when glucose is not available, cells derive their energy from ketones – a byproduct of fat breakdown.
And if you are concerned about cancer this is a very good thing…
You see, cancer cells work differently than normal cells. And while they thrive on glucose, they are unable to make the switch to ketones. Without glucose as a source of fuel, cancer cells begin to die off. Over time, tumors shrink and the diagnosis of “cancer” can disappear.
Dr. Dominic D'Agostino, metabolic therapy researcher at the University of South Florida says:
"Your normal cells have the metabolic flexibility to adapt from using glucose to using ketone bodies. But cancer cells lack this metabolic flexibility. So we can exploit that.
In fact, preliminary studies have shown the ketogenic diet to be so effective at resolving a number of different types of cancers (including some in the advanced stages) that it is being called “metabolic therapy.”
Researchers at the University of South Florida found that removing carbohydrates from lab mice with aggressive cancer increased their recovery. The ketogenic diet was also shown to work better than traditional chemotherapy (and, of course, without the horrible side effects).
Another study at Johns Hopkins found that people with brain tumors have a significantly lower survival rate when they have higher blood sugar levels. This provides additional support for the role of a ketogenic diet in the prevention and treatment of cancer. Tips for Following a Ketogenic Diet
With cancer on the rise, the ketogenic diet is providing a safe, natural means of prevention and recovery for many people. And while each one of us is unique, with regards to the macronutrient ratios required to reach ketosis, a general guideline is to keep your carbohydrate consumption limited to 50 grams per day. The majority of calories should come from healthy fats and moderate amounts of protein.
Here are some quick meal ideas for a ketogenic diet:
• Breakfast: Pastured eggs cooked in grass-fed butter
, pastured pork sausage
and avocado. You could also supplement with a tablespoon of coconut oil, avocado oil, fish oil or MCT oil for an added boost of healthy fats.
• Lunch: Wild salmon
over a large organic green salad with Kalamata olives and extra virgin olive oil vinaigrette. Pastured lamb burgers
with mint gremolata, olives and greens (with oil or duck fat
) might be another option.
• Snack: Grass-fed pemmican
, Brazil nuts
, macadamia nuts or canned mackerel
… plus another tablespoon of your favorite healthy fat.
• Dinner: Free-range roasted duck legs
over mashed cauliflower with grass fed butter
and a green salad with olive or avocado oil. Another option: grass-fed ribeye steak
with a generous helping of basil pesto and steamed broccoli. Another tablespoon of your favorite healthy fat before bed.
As research continues to mount that cancer is largely a disease of the metabolism, we have more opportunities to treat it with the safe, natural diet enjoyed by our ancestors.
ED NOTE: Do you want to follow a ketogenic diet? But are you worried that won’t be able to completely cut out those tasty treats that you enjoy? Over on the Healing Gourmet website, Kelley has a recipe for Keto Paleo Dinner Rolls
that are grain free, low in carbohydrates, and just perfect for sopping up the last few bites of your evening meal.
1. WHO: Imminent global cancer 'disaster' reflects aging, lifestyle factors. Tim Hume and Jen Christensen, CNN. February 4, 2014
2. A.M. Poff, C. Ari, T.N. Seyfried and D.P. D'Agostino The Ketogenic Diet and Hyperbaric Oxygen Therapy Act Synergistically to Prolong Survival in Mice with Systemic Metastatic Cancer. PLOS ONE, June 5, 2013
3. McGirt MJ, Chaichana KL, Gathinji M, Attenello F, Than K, Ruiz AJ, Olivi A, Quiñones-Hinojosa A. Persistent outpatient hyperglycemia is independently associated with decreased survival after primary resection of malignant brain astrocytomas. Neurosurgery. 2008 Aug;63(2):286-91; discussion 291.
4. Thomas N. Seyfried, Michael A. Kiebish, Jeremy Marsh, et al. Metabolic management of brain cancer. Biochimica et Biophysica Acta (BBA) – Bioenergetics. Volume 1807, Issue 6, June 2011, Pages 577–594
5. Thomas N Seyfried Laura M Shelton. Cancer as a metabolic disease. Nutr Metab (Lond). 2010; 7: 7.