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The 4 Food Keys To Ultimate Health

By: Kelley Herring, Healing GourmetBroth

In our modern world, prescriptions, procedures and doctor visits are the norm. In fact, according to the CDC:

•    1.2 billion annual visits to physician’s offices, outpatient and hospitals are made each year
•    Almost 49% of Americans are using at least one prescription drug
•    75% of doctor visits involve drug therapy

But it wasn’t always this way.

Looking back less than 100 years ago chronic disease and prescription drug use were rare.

And while our society has advanced in many ways, some “advancements” have come at a high cost – namely, our collective health.

Ancestral Genetics Versus Modern Food  

Ask many people the reason for an increase in chronic disease and they will tell you it’s our genes. They’re partly right. Our genes have changed. But most of the negative consequences we face are the repercussions of a modern diet on ancestral genes.

And while we may be genetically predisposed to chronic diseases – like diabetes, heart disease and cancer – it’s our environment and our dietary choices that turn latent risk into reality.

In her book, Deep Nutrition: Why Your Genes Need Traditional Food, Dr. Catherine Shanahan, MD states that two modern ingredients are wreaking the most havoc on our genes – vegetable oil and sugar.

In looking at traditional cultures versus modern ones, Deep Nutrition makes the connection between the common consumption of these foods - coupled with an absence of traditional foods in the diet - and a wide number of disorders including:

•    Birth Defects
•    Heart Disease
•    Cancer
•    Infertility and Sexual Dysfunction
•    Hormone Imbalance
•    Joint Problems
•    Cellulite and many more.

While avoiding sugar and vegetable oil are imperative for optimal health, it is equally important that we return to the ancestral foods that promote optimal genetic expression.

Reprogram Your Health With These 4 Pillars

This begins with consuming the native fats our ancestors enjoyed.

Tallow, lard, duck fat, grass-fed cheese and butter, and of course, naturally-raised meats are all excellent sources of saturated fats and cholesterol that provide a variety of health benefits including: increasing the absorption of lipid-soluble vitamins, reducing inflammation and free radicals, promoting healthy blood sugar balance and keeping the brain nourished and growing – from conception to old age.

In addition to returning to these health-giving fats, Deep Nutrition points to the “Four Pillars of World Cuisine.” These are the foods that promote bulletproof health in traditional and primitive cultures like the Hunzas and the Maasai.  Despite the culinary and geographical differences in the various cultures studied, these groups of people shared superior health and a pattern of dietary consumption that included the following four foods:

#1 - Meat on the Bone

Not only does cooking meat on the bone make for a deliciously-flavored meal, it also provides more nutrients, thanks to the inclusion of fat, bone, marrow, skin and other connective tissue.
As meat on the bone cooks, it releases a special family of nutrients called glycosaminoglycans which promote joint and cellular health and restoration.

When choosing meat on the bone – from bone-in chicken breasts and drumsticks, to French ribeye, T-bone and bone-in roasts of all varieties - be sure to keep it moist and do not overcook or char your meats. This can creates harmful heat by-products and reduces the nutrient value too.  

And don’t forget the fat! That means enjoying all of the marrow, making bone broth and letting your meat bathe in the nutrient-rich fat that accompanies it.

#2 - Organ Meats

The “off fall” – or all of the pieces of the animal excluding muscle meats – was highly prized in traditional cultures. But unfortunately in today’s fare, these bits are typically discarded.
By avoiding these parts of the animal, we not only miss out on their rich flavors, but also some of the most nutrient dense superfoods on the planet!

For optimal health, be sure to include organ meats – including liver, heart, kidney, tripe, tongue, thymus and others - in your diet.

#3 – Fermented & Sprouted Foods

Fermenting and sprouting liberates nutrients and neutralizes compounds that can be harmful or problematic. It also increases the bioavailability of vitamins and provides important probiotics that are needed for digestive and immune health and which are sorely lacking in our diets.
Include a serving of fermented or sprouted foods in your diet daily. Try lacto-fermented sauerkraut, kimchi, kombucha and raw cultured dairy.

#4 – Fresh & Raw Foods

Eating greens, herbs and spices, picked at the peak of freshness, as well as raw milk made from grass-fed cows, is the final pillar of health. These foods provide a wealth of antioxidant nutrients that work in synergy with each other to produce a wide range of health benefits.
No matter where you are today with your health, no matter what genetic predispositions or “risk factors” you may have, following these four pillars of nutrition will help to imbue your body with the “genetic wealth” that confers powerful protection from chronic illness and age-related decline.

If you haven’t already started following the principles of ancestral health – now is the time. In addition to regular exercise and restorative sleep, these four pillars won’t just make you feel better, but they’ll keep you looking young to boot!

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ED NOTE: Kelley Herring is the author of the brand new book 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…

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REFERENCES
1.    Shanahan, Catherine MD., Shanahan, Luke.  Deep Nutrition: Why Your Genes Need Traditional Food. Big Box Books. 2009
2.    CDC, Ambulatory Care Use and Physician office visits
3.    CDC, Therapeutic Drug Use   

Could the Fruits and Veggies You Love be Destroying Your Health?

By: Kelley Herring, Healing GourmetFood

Onions, garlic, apples, asparagus, sweet potatoes, Brussels sprouts…

These colorful fruits and vegetables would appear to be the foundation of a healthy diet. But is it possible that they could also cause digestive distress and other disorders for some people?

The answer may surprise you.

According to recent research, the foods listed above (among others) may contribute to painful and embarrassing “functional gut disorders” including bloating, irritable bowel syndrome (IBS) and diarrhea.

The reason is FODMAPS, an acronym for Fermentable, Oligo-, Di- and Mono-saccharides and Polyols.

What are FODMAPS?

This group of compounds is found in a wide variety of foods, ranging from berries to buttermilk. Each one can have a distinct effect on the digestive system.
Let’s take a look:

Fermentable:  Carbohydrates that are fermentable are those that rely on gut bacteria (rather than digestive enzymes) to break down. As these carbohydrates ferment in the digestive tract, they produce a food source for the bacteria that reside in our digestive system. For many people, fermentable carbs are a good thing. They can boost digestive health and increase the number of beneficial bacteria. But for some people, the results are gas and bloating and an overgrowth of harmful gut bacteria.

Oligosaccharides: These short-chain carbs include fructans (chains of fructose with a glucose molecule) and galactans (chains of galactose with a fructose molecule). For many who suffer from digestive distress, these compounds are poorly absorbed. This can cause an overgrowth of bacteria in the small intestine (called small intestinal bacterial overgrowth or SIBO).

Disaccharides: Two sugar molecules bound together, with the most common being lactose (milk sugar). Many people have low levels of lactase – the enzyme that breaks down lactose – causing malabsorption when lactose-containing foods are consumed.  

Monosaccharides: A single sugar molecule. Fructose (or fruit sugar) is the often most problematic monosaccharide and contributes to gas and bloating for those with FODMAPS issues.  

Polyols: Also called sugar alcohols, polyols occur naturally in a wide variety of foods – from mushrooms and snow peas to cherries and apples. Polyols are also found in low-calorie sweeteners including sorbitol, mannitol, maltitol, xylitol and isomalt. In excess, these substances can have a laxative affect as they are poorly absorbed in the intestine.

Can a Low FODMAPS Diet Reduce Gut Issues?

For many people, reducing foods that contain FODMAPS can provide significant digestive relief or cessation of symptoms.

In fact, according to the Journal of Gastroenterology and Hepatology, reducing FODMAPS reduced symptoms in approximately 75% of patients with functional gut disorders.

But all FODMAPS are not created equal when it comes to their impact on your health.  

For example, you may react poorly to fructose, but have no problems with fermentable carbohydrates.

Another important factor is the amount of FODMAPS consumed. Because the compounds are ubiquitous in our food supply it is almost impossible to avoid them entirely. But reducing the FODMAPS that you personally react to is the best way to reduce digestive distress from these compounds while still enjoying a diverse, nutrient-rich diet.

Take a look at the classes of FODMAPS and the foods in which they are found:

Lactose Fructose Fructans Galactans Polyols
Milk Products Apples, Pears, Peaches, Mangoes, Watermelon Artichokes, Asparagus, Brussels Sprouts, Beets, Cabbage, Chicory, Garlic, Leeks, Okra Chickpeas, Lentils, Kidney Beans, Soy Apples, Apricots, Blackberries, Cherries, Nectarines, Pears, Peaches, Plums, Prunes, Watermelon
  Coconut Milk, Coconut Cream Grains (including wheat & rye) Vegetables (such as broccoli) Vegetables (such as cauliflower, button mushrooms, snow peas)
  Dried Fruits, Fruit Juices     Sweeteners (including sorbitol, mannitol, xylitol, malitol, isomalt)
  Sweeteners (such as agave, honey & high fructose corn syrup Insulin & Fructo-oligosacharides (FOS)    
  Sweet Alcohols (including sherry & port) Fruits (such as watermelon)    

If you suffer from digestive issues, choosing a Paleo diet, rich in healthy fats and protein is a good first step. Not only are grains, legumes and most dairy products problematic for the GI tract, but for overall health, as well.   

From there, a food journal can be beneficial in rooting out the offending FODMAPS. Pay close attention to how you feel after consuming FODMAP-rich foods to create your personalized healthy-gut diet.

Finally, eating a low FODMAP diet doesn’t have to be bland and boring. Here are a few quick and healthy meal ideas to get you started:  

•    Grass-Fed Beef and Bok Choy Stir-Fry With Red Bell Peppers
•    Oven-Roasted Pastured Chicken with Organic Tomatoes and Wilted Spinach
•    Almond Flour Paleo Pancakes with Blueberries and Sugar-Free Pork Bacon or Breakfast Sausage
•    Grilled Heirloom Pork Chops with Sautéed Carrots and Butter Lettuce Salad
•    Bison-Stuffed Bell Peppers

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ED NOTE:  Kelley Herring is the author of the brand new book 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

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REFERENCES
1.    de Roest RH, Dobbs BR, Chapman BA, Batman B, O'Brien LA, Leeper JA, Hebblethwaite CR, Gearry RB. The low FODMAP diet improves gastrointestinal symptoms in patients with irritable bowel syndrome: a prospective study. Int J Clin Pract. 2013 Sep;67(9):895-903.
2.    Gibson PR, Shepherd SJ. Evidence-based dietary management of functional gastrointestinal symptoms:  The FODMAP approach.  J Gastroenterol Hepatol. 2010;25(2):252-258.
3.    Ringel Y, Williams RE, Kalilani L, Cook SF. Prevalence, characteristics, and impact of bloating symptoms in patients with irritable bowel syndrome. Clin Gastroenterol Hepatol. 2009;7(1) 68-72.
4.    Shepherd SJ, Parker FC, Muir JG, Gibson PR. Dietary triggers of abdominal symptoms in patients with irritable bowel syndrome: Randomized placebo-controlled evidence. Clin Gastroenterol Hepatol. 2008;6(7):765-771.
5.    Rumessen JJ, Gudmand-Høyer E. Absorption capacity of fructose in healthy adults. Comparison with sucrose and its constituent monosaccharides. Gut. 1986;27(6):1161-1168.
6.    Muir JG, Rose R, Rosella O, et al. Measurement of short-chain carbohydrates in common Australian vegetables and fruits by high-performance liquid chromatography (HPLC). J Agric Food Chem. 2009;57(2):554-565.
7.    Moshfegh AJ, Friday JE, Goldman JP, Ahuja JK. Presence of inulin and oligofructose in the diets of Americans. J Nutr. 1999;129(7 Suppl):1407S-1411S.

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Is Gluten Intolerance Real – or a Made-Up Hoax?

By:Kelley Herring, Healing GourmetBread

Earlier this year, a university study appeared to throw a bucket of cold water on the “gluten-free” food craze. And there’s a good chance you heard about it, because within days the media had jumped on the bandwagon.

Much to the dismay of millions of people who have reported significant and measurable health improvements after adopting a gluten-free diet, dozens of mainstream news publications published articles based on this study claiming that non-celiac gluten sensitivity or “gluten intolerance” did not exist. Some even called it a hoax.

As usual, the truth is more complex than a daily newsbyte…

The study in question was performed by Dr. Peter Gibson, a professor of gastroenterology at Monash University in Australia. Part of the reason this study gained so much traction is that Gibson had gained notoriety for a previous study suggesting that gluten sensitivity in non-celiac patients was a serious and legitimate health concern.

In his follow-up study, professor Gibson recruited 37 participants who had reported that they were sensitive to gluten and who had irritable bowel syndrome.(1)  All of the subjects reported that their gastrointestinal symptoms improved on a gluten-free diet.

The study began with a two-week period where the subjects consumed a baseline diet low in FODMAPs. These are fermentable, short-chain carbohydrates that are poorly absorbed by the body, especially common in grains like wheat. Following the baseline diet, the subjects were divided into three groups and consumed a diet that was either considered high gluten, low gluten or no gluten.

What the researchers found is that all of the participants did well on the baseline low FODMAPs diet – in other words no gastrointestinal symptoms. However, they also discovered that the patients who consumed the “high gluten” and “low gluten” diets did not show any raised biomarkers or gastrointestinal reactions to the isolated gluten.

Well, there you have it… sensitivity to gluten is obviously a hoax!

The first thing to understand about this study is that prior to and during the study, the subjects’ gastrointestinal symptoms DID improve on a diet that had no wheat. All this study proved is that the subjects did not react to gluten itself.

However, the protein we call “gluten” actually consists of hundreds of smaller compounds. Any ONE of these could trigger an inflammatory or immune response. And that’s not even a fraction of the whole story, because…

According to a study published in Plant Physiology, modern wheat is capable of producing at least 23,788 unique proteins!  

And that’s not all, because science has found numerous compounds in grains – besides gluten – which can cause serious long-term health issues…

One of these is a compound called wheat germ agglutinin (WGA). Note: despite the similar sounding name, this compound does not contain gluten.

Unlike animals, plants cannot escape being eaten. That’s why many plants have defenses to discourage predation. Thorns on a cactus are an obvious example.

But wheat and grains have defenses too, and WGA is one of these. Studies show that WGA can have direct toxic effects on most tissues in your body, including the heart and brain.(3)  WGA can also disrupt your hormonal system, weaken immunity, cause digestive problems and promote systemic inflammation (the cornerstone of degenerative disease).

Another highly problematic compound in wheat is a carbohydrate called amylopectin A, which is unique because of just how rapidly it is transformed into glucose. Seventy five percent of the carbohydrate in modern wheat is in the form of amylopectin A.

This is why wheat spikes your blood sugar higher than almost all foods – even when the same number of carbohydrates is consumed!

In fact, according to research published in the American Journal of Clinical Nutrition, eating two slices of whole wheat bread spikes your blood sugar more than drinking a can of soda… eating a candy bar… or just helping yourself to SIX teaspoons of table sugar!

As you know, high blood sugar levels trigger a cascade of inflammation. It also promotes the storage of fat, especially “visceral” belly fat, which surrounds your organs and sends metabolic messages that promote disease.

And that’s not the only damage that the specific carbohydrates in wheat can do to your health…

The medical establishment has greatly exaggerated the role of cholesterol in heart disease. But there is one type of cholesterol closely linked to this killer – small dense LDL particles.

A study published in the Journal of the American Medical Association showed that people with high levels of small dense LDL have a 300% greater risk of heart attack!(4)  Many doctors believe it is the number one risk factor for heart disease in the U.S.

According to preventive cardiologist, Dr. William Davis, the compound that triggers these dangerous compounds to form at a faster rate than any other food is the amylopectin A found in wheat!

One study does not seal the argument against gluten – and by no means does it prove that gluten sensitivity does not exist. In fact, the New England Journal of Medicine lists 55 conditions that can be caused by eating gluten.(5)  And the Journal of the American Medical Association reports that gluten-sensitive people who still consume grains increase their risk of death up to 75%!

All this study that gained so much media attention shows is that some people who have a problem with wheat do not have a reaction specifically to gluten.

The bottom line is that there are MANY very good reasons to exclude wheat and grains from your diet – and most of them have nothing to do with gluten.

If your goal is to feel your very best… to prevent the onset of chronic disease… and to maintain your strength and vitality and quality of life well into your later years… then your best bet is to stick to the diet that our ancestors consumed – one that is rich in colorful vegetables, seasonal whole fruits, nuts, seeds and berries… and based upon the proteins and healthy fats found in grass-fed meats, pastured pork and poultry, wild fish, farm-fresh butter and organic eggs.


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Editor’s Note: Kelley Herring is the author of the brand new book 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…Click here to learn more about Better Breads…
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References:  

1.Biesiekierski JR, Peters SL, Muir JG, Gibson PR. No Effects of Gluten in Patients with Self-Reported Non-Celiac Gluten Sensitivity after Dietary Reduction of Fermentable, Poorly Absorbed, Short-Chain Carbohydrates.” Gastroenterology. 2013 Aug;145(2):320-8.e1-3.
2.Vandepoele K, Van de Peer Y. Exploring the plant transcriptome through phylogenetic profiling.Plant Physiol. 2005 Jan;137(1):31-42.
3.Ji,Sayer. Opening Pandora’s Bread Box: The Critical Role of Wheat Lectin in Human Disease. GreenMedInfo.com
4.Melissa A. Austin, PhD; Jan L. Breslow, MD; Charles H. Hennekens, MD; Julie E. Buring, DSc; Walter C. Willett, MD; Ronald M. Krauss, MD. Low-Density Lipoprotein Subclass Patterns and Risk of Myocardial Infarction. JAMA. 1988;260(13):1917-1921.
5.Richard J. Farrell, M.D., and Ciarán P. Kelly, M.D.Celiac Sprue. N Engl J Med 2002; 346:180-188 January 17, 2002DOI: 10.1056/NEJMra010852

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5 Reasons to Eat Offal (And 6 Delicious Ways to Enjoy It!)

By: Kelley Herring, Healing GourmetPate

Once reserved for the obligatory standard meal of “liver and onions”, offal has taken the culinary world by storm. And for good reason…

Not only does offal – which includes organ meats, bones, trimmings and pretty much everything in between – provide rich tastes and unique textures to a wide variety of cuisines, it is also some of the most nutrient-dense food you could put on your plate.

Of course, for many people, the idea of “nose-to-tail” eating may be a bit off-putting.
But today I’m going to show you five reasons why you should be eating these superfoods… plus six simple ways to make them delicious (or sneak them into your meals without a trace!).

Offal: The Disease-Fighting Nutritional “Supplement”

Nutrient-dense organ meats provide a stark contrast to the calorie-rich, nutrient-poor diets most Americans consume today. In fact, gram for gram, organs provide greater nutrient density than any other food we consume.

A study published in Horticultural Science illustrates why this is so important. The study found that the nutrient density of vegetables and fruits has declined by as much as 40% over the last 50 – 100 years. This means that even if you’re eating a whole-foods diet, free of processed foods, you’re still not consuming the nutrients our grandparents did.

And because nutrient deficiencies are a key factor in the onset of disease and age-related decline, it’s no surprise that the supplement market continues to grow. However, unlike synthetic vitamins and factory-created “fortified” foods, the nutrients in organ meats are present in their organic form alongside a matrix of synergistic compounds. This is the optimal way nutrients should be consumed for safety and the most efficient use by the body.

The nutrients in organ meats are also those most commonly lacking in modern diets and critical for disease prevention and healthy aging.

Here are five key nutrients concentrated in organ meats and their biological roles (in brief):  

1.    Vitamin B12: This complex vitamin is vitally important for brain health, cancer prevention, heart health, mood, bone health and more. After the age of 60, the ability to absorb this nutrient declines, placing many people at risk for deficiency.

2.    Selenium: An antioxidant micronutrient with numerous roles in immune, thyroid and prostate health, cancer prevention and more. Modern farming methods have depleted this nutrient in the soil, causing levels in the food supply to drop dramatically and leaving many deficient.

3.    Choline: A vitamin-like compound essential for the health of cell membranes, nerves and neurotransmitters, brain health, heart health, liver health and cancer prevention (especially breast cancer). According to the Institute of Medicine, only 10 percent of Americans meet adequate choline intake levels: 425 mg/day for most women and 550 mg/day for men (and women who are breastfeeding).

4.    Vitamin A: A fat-soluble group of compounds essential for vision, immune health, growth and development, gene expression, cancer prevention and more. Taken in isolated form (supplements), vitamin A can be toxic. Organ meats, specifically liver, provide the best natural source of this disease-fighting nutrient.

5.    CoQ10: A fat-soluble antioxidant compound required for cellular energy production (ATP), heart health, brain health and more. (Note: While a recommended intake has not been established, you can see absolute amounts in the list below.)

Now take a look at how much you’ll get in these organ meats. The amounts represented are the absolute amounts per serving and how that amount compares on a percentage basis with the established RDA or RDI, assuming one has been established:

Lamb Kidney - 3 oz
Selenium - 186 mcg / 266%
Vitamin B12 - 67 mcg / 1,118%
Choline (data not available)

Beef Kidney - 3 oz
Selenium- 143 mcg / 204%
Vitamin B12 - 21 mcg / 353%
Choline - 436 mg

Chicken Liver - 1 oz
Vitamin A – 4,026 IU / 81%
Vitamin B12 - 5.9 mcg / 99%
Selenium - 24.7 mcg / 35%
Choline - 92 mg

Beef Liver - 1 oz
Vitamin A – 8,881 IU / 178%
Vitamin B12 - 19.8 mcg / 329%
Selenium - 10.1 mcg / 144%
Choline - 119 mg
CoQ10 – 1.1 mg

Lamb Liver - 1 oz
Vitamin A – 7,280 IU / 146%
Vitamin B12 - 24 mcg / 400%
Selenium - 32.5 mcg / 46%
Choline (data not available)

Beef Heart - 3 oz
Vitamin B12 - 9.2 mcg / 153%
Selenium - 33 mcg / 47%
Choline - 194 mg
CoQ10 – 96 mg

Lamb Sweetbreads - 3 oz
Vitamin B12 - 4.7 mcg / 78%
Selenium - 55 mcg / 79%
Choline (data not available)

As you can see, organ meats are a highly concentrated source of nutrition. It doesn’t take much to get major nutritional benefits!

How to Make Organ Meats Taste (Offaly) Good

If you’re serious about getting more of these superfoods in your diet, and preparing them in the best way, consider investing in the comprehensive cookbook by Fergus Henderson – The Whole Beast: Nose to Tail Eating.

To broaden your palette and optimize your nutrition starting today, here are six simple (and sneaky) tips for including organ meats effortlessly and enjoyably in your everyday meals:

1.    Grind: Take frozen beef heart or chicken heart and carefully cut into chunks. Process using the grating blade on your food processor. Combine with grass-fed ground beef or bison for a nutrient-enhanced burger, meatloaf, chili, meatballs or Bolognese sauce.

2.    Puree: Add grass-fed beef liver, bison liver or chicken liver to a food processor or blender and puree until smooth. Just like with heart, you can add pureed liver to meatloaf, meatballs, chili or Bolognese sauce. If you’re new to the strong flavor of liver (or don’t particularly enjoy it), start with 25% liver and work your way up. Mild-flavored livers - including chicken, lamb and bison - can be used at 50% or even in a 1:1 ratio with great-tasting results. To make liver easily accessible for later use, scrape pureed liver into an ice cube mold (silicone works well for easy removal) and freeze. Once frozen, store portions in a zip-top bag or (better yet) an air-tight food saver bag. Then simply defrost the amount you need and add it to your recipe for a superfood boost.

3.    Fry: Everything tastes better fried. And when you fry the healthy way - using nutrient-rich, heat-stable tallow or duck fat – you’ll get rich, delicious flavor, and you’ll increase your absorption of lipid-soluble vitamin A, to boot. Simply dredge ½ inch pieces of liver (soaked and patted dry) or lamb sweetbreads in a flour mixture (try a combination of arrowroot and coconut flour for a grain-free crispy coating). Then fry in a heavy-bottomed skillet with ¼ inch of healthy fat until golden, about two minutes. Flip and cook another two minutes, just until cooked through.

4.    Marinate: While texture can be more of a challenge with organ meats, flavor can be greatly enhanced by marinating. Try Thai flavors (coconut aminos, fish sauce and ginger), Mediterranean (lemon, garlic and olive oil) or even Indian or Middle-Eastern.

5.    Soak: To make the taste of liver or kidney less pronounced, soak in 1 cup of coconut milk with 1 Tbsp. lemon juice or apple cider vinegar for a few hours or overnight. If you are liver-averse, choosing mild-flavored liver (bison, lamb or chicken) and soaking can make a big difference in the palatability.

6.    Grill: As a muscle meat, heart can be grilled very much like your favorite lean cut of meat. Because it is very lean, be careful to not overcook. Liver can also be delicious when grilled and lends itself to a variety of flavorful marinades.

If you have tried eating organ meats before with no luck: Take heart. Your taste buds, like all of the other cells in your body – are constantly regenerating. This means you can actually acquire a taste for organ meats, and may even find that over time you begin to crave their unique flavors.

Be adventurous and don’t be afraid to experiment! By adding a variety of organ meats to your culinary repertoire you’ll boost your intake of health-promoting nutrients the same way our ancestors did – with traditional superfoods!

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Ed. Note: Kelley Herring is author of more than a dozen books on nutrition and natural healing. She is also the co-founder of Wellness Bakeries, which has just released their newest product - Better Bread - a 100% Paleo bread mix you can whip up in 5 minutes flat.

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REFERENCES
1.    Davis, D. Declining Fruit and Vegetable Nutrient Composition: What Is The Evidence? Hort Science Vol 44 (1) 2009
2.    Linus Pauling Institute. Micronutrient Information Center.  Vitamin B12. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminB12/
3.    Linus Pauling Institute. Micronutrient Information Center.  Choline. http://lpi.oregonstate.edu/infocenter/othernuts/choline/
4.    Linus Pauling Institute. Micronutrient Information Center.  Vitamin A. http://lpi.oregonstate.edu/infocenter/vitamins/vitaminA/
5.    Linus Pauling Institute. Micronutrient Information Center.  CoQ10.
http://lpi.oregonstate.edu/infocenter/othernuts/coq10/
6.    Rayman MP. The importance of selenium to human health. Lancet. 2000;356(9225):233-24
7.    USDA SR-21. Nutrient Data.
8.    Pinar Ercan, Sedef Nehir. Changes in content of coenzyme Q10 in beef muscle, beef liver and beef heart with cooking and in vitro digestion. Journal of Food Composition and Analysis. Volume 24, Issue 8, December 2011, Pages 1136–1140
9.    Kamei et al., “The distribution and content of ubiquinone in foods,” Internat. J. Vit. Nutr. Res. 56 (1986) 57-63.
10.    Mattila, et al., “Coenzymes Q9 and Q10: contents in foods and dietary intake,” Journal of Food Composition and Analysis 14 (2001) 409-417.
11.    Ghirlanda, et al., "Evidence of plasma CoQ10-lowering effect of HMG-COA reductase inhibitors: a double-blind, placebo-controlled study," Journal of Clinical Pharmacology. 1993 Mar; 33(3):226-229.
12.    Sears, Al, MD, The Doctor's Heart Cure: Discover the Simple, Easy, Enjoyable and Above-All PROVEN Plan to Lose Weight and Achieve a Shock-Proof, Disease-Resistance Heart — with Delicious, Natural Foods and Just a Few Minutes of Exercise a Day, St. Paul: Dragon Door, 2004, 133-146.

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GoodOnYa Bars    “Every question you will ever have, the answer you will find in nature.”
    - Bryce Courtney, The power of one

I love that quote, nature is an awesome example of balance. We can all get so out of whack in our lives. Friends, love, diet, exercise, you…. Life…. They all need balance. There is even a new disorder, Orthorexia, an obsession with eating healthy. I can fall into this at times because honestly, the more you know about our current food system the worse it is. Do I wish I could just take a pill like in the Matrix and go on eating GMO’s, pesticides and fluoride in my water? No, I don’t. But if you constantly worry about it to the point where it causes you stress then all the healthy food in the world won’t keep you healthy. Stress trumps it all.

I founded this company in 2001 after a playing field hockey for the US National Team for 11 years. As an Olympic athlete healthy food was obviously a big part of my life. But back then, as an athlete, I equated being skinny and fit with health. Sure exercise is a big part of it, but in my quest for gold (and coming in 5th) I trashed my adrenals, joints, muscles and ended up with a full blown auto immune disease of the thyroid. A low fat, high carb diet is what we thought was healthy.  And lots of energy drinks with food colorings, synthetic salts and sugar. (yeah, a LOT of sugar)  Boy what I would give now to go back and make sure I had pastured meats, raw dairy from grass fed animals, good fats from nuts and coconut and better water! Well, actually I wouldn’t go back, I much prefer yoga and surfing now. But I do hope to help educate athletes, moms, kids, everyone on the benefits of real food. I often say “it’s not just about selling bars for us”, and it isn’t. If it was we would have made a very different bar.  One that could retail for .99 and we’d source the cheapest ingredients, add a boat load of sugar to make it taste ok and market the heck out of it. That’s just not who we are.

 

GoodOnYa

Here at US Wellness Meats we are honored to carry all four varieties of the GoodOnYa Bars, packed with real, whole foods and rich flavors.  If you haven't tried one yet, you don't know what you're missing!  These are some of the very best health bars that we have found, and they are a personal favorite of the US Wellness Meats staff. 

The breakfast bars are delicious with your morning coffee, but are just as tasty any other time of day.  The rich flavors of both the peanut butter & honey and peanut butter & chocolate bars are second to none, a hands-down favorite to anybody who tries them.  The Superhero bar is their newest addition and as it's name indicates, is a true super-food.  All can be found on our website:

 

Breakfast Bar

Breakfast Bar:  Organic hemp seeds, organic brazil nuts, organic sprouted flax, organic pure maple syrup, organic raisins, organic sunflower seeds, organic cacao liquor, organic vanilla, organic coconut oil, & Celtic Sea Salt

 

 

PeanutButterHoneyPeanut Butter Honey: Organic peanut butter, organic raw honey, organic sprouted flax, organic sesame seeds, organic hemp seeds, Celtic Sea Salt, organic vanilla

 

 

 

PeanutButterChocolatePeanut Butter Chocolate: Organic peanut butter, organic raw honey, organic hemp seeds, organic sprouted flax, organic sesame seeds, organic cacao liquor, Celtic Sea Salt, organic vanilla

 

 

SuperheroSuperhero: Organic cashew butter, organic ground chia seeds, organic goji berries, organic cashews, organic raw cacao powder, organic raw honey,  organic lucuma, organic coconut oil, organic coconut butter, organic vanilla, Celtic Sea Salt and Sol Raiz organic maca

 

These powerful nutrition bars are all certified Organic, Gluten-Free, Kosher, and Non-GMO Project Verified.  They are all free from: Soy, Dairy, Grains, Sugar Alcohols, Natural Flavors (corn) or anything that does not grow on the earth.

Any variety pairs well with your morning coffee, is a great afternoon-snack, and kids love them as well - so throw a few in their lunchboxes!

 

KrisFillatMuch thanks to GoodOnYa Founder Kris Buchanan for her expertise and help with this blog post & for sharing her wonderful products with us.  With her long athletic history and first-hand knowledge of health and nutrition, she has built a successful company based on the idea that "Every Ingredient Matters".  You can find more information on her company on their website.  You may also want to check out their revolutionary new sports drink line: GoodOnYa Hydrate.


Do You Need a Sugar Detox? (4 Easy Ways to Tell!)

By: Kelley Herring, Healing GourmetSugar

  • Do you ever find yourself needing something sweet as a “pick me up” during the day?
  • Do you experience deep cravings for foods like chocolate or ice cream… or have trouble stopping once you start eating sweets?
  • Do you have difficulty saying “no” to dessert or candy when it’s offered at work or social gatherings?
  • If so, you’re not alone. In fact, most people find that they have a love-hate relationship with sweets. And the reason might surprise you.

Sugar: The Taste of Sweet Survival

We have a primal urge to eat sugar. In fact, humans are evolutionarily hard-wired to crave sweets.

You see, when the food supply was very unpredictable – and caloric energy was difficult to come by – calories were an evolutionary advantage. Sweetness represented energy, and energy meant survival.

Of course, in the days of our ancestors, sweet foods were uncommon, available only at certain times of the year or they took a lot of effort to obtain (picture yourself climbing a tree or cliff face to gain access to a bees nest). There was also competition for sweet foods from animals and others in your tribe.

But all of that has changed. Where sweets were once scarce and difficult to obtain, today they are cheap and ubiquitous.

While the landscape of our food supply has changed, the hard-wired survival instinct to consume sugar has not.

Sugar Addiction & Deafening Leptin's Message

The result? A vicious cycle of sugar addiction.

Some people say that eating sweets is like “opening Pandora’s box”. Once they have that brownie, cookie or any form of sweet treat – it’s difficult to stop.

But it’s not just about a lack of willpower. Your hormones are also to blame.

After eating a sugar-sweetened treat, blood sugar levels rise. The hormone insulin (often called the fat-storing hormone) is called upon to mobilize sugar from the blood. As blood sugar levels fall, signals are sent to the brain that available energy is dwindling. Hunger ensues.

And what do you reach for? That cookie… or brownie… or sweet treat – the very food that put you in the hormonal hunger cycle in the first place.

But there’s more to the equation than just blood sugar and insulin.  Eating sugar actually deafens the message sent to your brain that you’re full. And it does this by causing leptin resistance.

Leptin (also known as the satiety hormone) is an important regulator of hunger. It monitors the amount of energy we consume and provides feedback to our brain. When leptin works properly, our eating is in control. But as we become resistant its signals, this important biofeedback mechanism is compromised.

The result is not just that we become hungry again faster after eating a sweet treat – it’s also that we tend to eat more on the rebound because we’re not satisfied.

Of course, the most visible result of sugar addiction is weight gain. But a high sugar diet is also closely correlated with every chronic disease.    

Chronic Disease & A High Sugar Diet

In addition to promoting systemic inflammation and speeding up the aging process, a high sugar diet is associated with heart disease, declining brain health, cancer and more.

And while I could fill a book with the studies that establish this correlation, I’d like to share two recent ones that I think are particularly meaningful:

•    Sugar and Declining Brain Health: In a recent study published in the journal Neurology, researchers found a direct relationship between brain shrinkage and blood sugar. They also found a direct relationship between memory loss and elevated blood sugar. What’s more, it wasn’t just “diabetic” levels of blood sugar that caused these effects – even relatively moderate elevations caused harm to the brain and memory.

•    Sugar and Heart Disease: The Journal of the American Medical Association published a report this month entitled Added Sugar Intake and Cardiovascular Diseases Mortality among US Adults. Researchers evaluated how added sugars in the diet related to the risk of death from a cardiovascular event. The study showed a direct correlation between the amount of added sugar in the diet and the risk for death from a cardiovascular event. What’s more, when the researchers compared people whose added dietary sugars accounted for less than 10% of their total calories to those whose added sugar exceeded 25% of daily calories, those consuming the most added sugar had a 300% higher risk of death from a cardiovascular event!

How To Do A Sugar Detox

Detoxing from sugar and adopting a long-term, low-sugar lifestyle isn’t just important to improve body your body composition: it’s absolutely essential to prevent chronic disease.
Doing a sugar detox is especially important:

•    If you ever feel controlled by cravings for sweets and carbs – or you just can’t say no
•    If you become irritable or have mood swings based on blood sugar
•    If you feel you need sweets or carbs for a boost of energy during the day
•    If you just can’t stop once you start eating sweets

Did you answer “yes” to any of these questions? If so, your health would greatly benefit from a firm commitment to completely QUIT sugar for at least three to four weeks.

When I say sugar, of course I mean processed foods containing sugar like candy and soda. But I’m also talking about natural forms of sugar – honey and maple syrup – as well as starches that are rapidly converted into sugar.

And while many “sugar detox” programs still allow some level of carbohydrate and even fruit as part of their detox program, this strategy typically isn’t sufficient to fully elicit the important metabolic and hormonal changes that can help you break your sugar addiction including:

•    Resetting your metabolism from a “sugar burner” to a “fat burner”
•    Eliminating wild fluctuations in mood and energy levels
•    Resetting appetite and reducing leptin resistance
•    Resetting your taste buds so you no longer require sweet foods to feel satisfied

In fact, most people find they achieve the biggest benefit and quickest results by focusing their consumption solely on grass-fed meats, pastured poultry and eggs, wild fish, bone broth and stock, healthy fats (lard, tallow, grass-fed butter, duck fat, coconut oil) and non-starchy vegetables.

Here’s what your sample sugar detox daily menu might look like:

Breakfast: Pastured eggs with grass-fed butter or coconut oil, pastured pork sausage and avocado

Lunch: Atlantic mackerel or wild salmon burger or grass-fed beef burger, mixed green salad with olive oil and vinegar

Dinner: Duck breasts, leafy greens and bell peppers sautéed in duck fat with garlic

Snacks: Bone marrow, bone broth, olives, Brazil nuts

(Please Note:  My sample menu is a very low carb/potentially ketogenic menu that may not be appropriate for everyone.)

I want to hear from you! Have you done a sugar detox? If so, what were your results… what did you experience… and what foods did you enjoy during that time?

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Ed. Note: Kelley Herring is author of more than a dozen books on nutrition and natural healing. She is also the co-founder of Wellness Bakeries, which has just released their newest product - Better Bread - a 100% Paleo bread mix you can whip up in 5 minutes flat.

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REFERENCES
1.    Lucia Kerti MA, A. Veronica Witte PhD, Angela Winkler MA, Ulrike Grittner PhD, Dan Rujescu MD, Agnes Flöel MD. Higher glucose levels associated with lower memory and reduced hippocampal microstructure. Journal of Neurology. November 12, 2013
2.    Quanhe Yang, PhD; Zefeng Zhang, MD, PhD; Edward W. Gregg, PhD; W. Dana Flanders, MD, ScD; Robert Merritt, MA; Frank B. Hu, MD, PhD. Added Sugar Intake and Cardiovascular Diseases Mortality Among US Adults. JAMA Internal Medicine. February 3, 2014  
3.    Banks WA1, Coon AB, Robinson SM, e al. Triglycerides induce leptin resistance at the blood-brain barrier. Diabetes. 2004 May;53(5):1253-60.

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The Fatty Fruit You Need to Get Lean (and Stay Young!)

By: Kelley Herring, Healing GourmetAvocado

Did you know that there is a delicious fruit that can help you lose weight, reduce inflammation, fight cancer, protect against heart disease, slow aging and even absorb more nutrients from your food?

It might sound like I’m describing a newly discovered rare superfruit from the jungle – the kind you see in over-the-top ads for nutritional supplements. It turns out this food is actually quite common. In fact, you’ve probably eaten it recently.

And that’s a good thing… because the health benefits of this common fruit are remarkably uncommon!

If you haven’t already guessed, I’m talking about the avocado!

Want to Shed Fat? Add Avocado to Your Lunch

Unfortunately avocados got caught up in the low-fat craze of the 70’s & 80’s. Many Americans shunned it due to its reputation for being laden with fat and calories. But we know that’s a good thing, because avocados are rich in monounsaturated fats – one of the healthiest fats of all.

In fact, research is proving that these certified superfruits can be a dieter’s best friend!

A recent study, published in the Nutrition Journal, showed that eating just half an avocado at lunchtime stabilized blood sugar boosted satiety by 40% three hours after the meal.(1)  These are two key factors for losing weight.

But the benefits avocado eaters enjoy don’t end there…

Boost Nutrient Absorption… with Avocados

Adding avocado to your meals can also help boost your body’s absorption of powerful anti-aging, disease-fighting compounds called carotenoids.

Researchers at Ohio State University conducted studies to determine how eating 150 grams (or roughly 5 Tbsp.) of avocado affected the nutrient absorption of tomato salsa and salad (including spinach, lettuce and carrots).

Blood was drawn from the participants and nutrient levels were monitored for roughly 10 hours after the meal. Here’s what the researchers found:(2)

•    Participants who ate avocado with salsa absorbed nearly 4.5 times more lycopene than those who abstained from avocado.

•    Participants who ate avocado with salad absorbed 8.3 times more alpha-carotene and 13.6 times more beta-carotene than those who didn't eat avocado.

•    Participants who ate avocado with salad absorbed more than four times as much lutein compared to those who ate only salad.

Avocado doesn’t just help your body to maximize the nutrients you get from your food. It also helps to convert the beta-carotene found in plant foods into the biologically active form – vitamin A.

According to research published in the August 2014 volume of the Nutrition Journal, eating avocado was found to boost the conversion of beta-carotene to vitamin A by almost 500%!(3)   

This is really important because roughly 54% of American women and men do not get enough vitamin A from their diets, according to the National Health and Nutrition Examination Survey (NHANES)(4).

Getting more antioxidants in your diet – from absorption and more efficient conversion – translates to greater free radical protection. But avocados even go a step further...

Protect Your Cellular Powerhouses with the Alligator Pear

Research also shows that compounds in avocado oil have the ability to go deep into the mitochondria of the cell to halt oxidative damage.  The mitochondria is the powerhouse and very life force of your cells.

When our mitochondria become damaged, so does our ability to produce ATP, the body’s “energy currency”.  The result is fatigue, accelerated aging and an increased risk of chronic diseases, including cancer.(7,8)

Christopher Cortes-Rojo led the recent research into the ability of avocado oil to penetrate the mitochondria and to heal oxidative damage there. He says that many of the antioxidants in other fruits and vegetables are unable to enter the mitochondria, therefore:

"The free radicals go on damaging mitochondria. This causes energy production to stop and the cell to collapse and die. An analogy would be that, during an oil spill, if we cleaned only the spilled oil instead of fixing the perforation where oil is escaping. Then the oil would go on spilling, and fish would die anyway."

By guarding against free radical damage inside the mitochondria, you eliminate a key source of oxidation while simultaneously protecting these vital energy-producing structures.

Getting More Anti-Aging Avocado in Your Diet

If you’re not already enjoying avocados as a staple in your diet, now is the time to start. They’re an incredibly versatile food that can compliment almost any kind of cuisine. They can be enjoyed at any meal. And they are easy to “sneak” into foods for the avocado averse.

And because avocados are protected by a thick, inedible peel, it’s not critical that you purchase organic. Conventionally grown avocados are on the “Clean 15” with no concern for pesticide residues.

Here are some simple ways to add more avocados to your diet:

•    Whirl half an avocado into a smoothie made with VitalWhey and organic berries for a satiating protein and fat-rich breakfast on-the-go
•    Enjoy with pastured eggs and sugar-free bacon or pork breakfast sausage for a breakfast that will power you all morning long
•    Use as a healthy fat source in grain-free baked goods like brownies and cakes or puree with organic dark cocoa and a little stevia for a creamy and delicious, nutrient-rich pudding (great for picky kids!)
•    Make guacamole – the best-known avocado recipe – and serve with grilled grass-fed flank steak and organic salsa for a satisfying Mexican meal
•    Cube and toss with organic cherry tomatoes, artichoke hearts and olives, drizzled with high quality olive oil and a sprinkle of sea salt for a delicious Paleo antipasto

Including avocados in your repertoire won’t just keep you feeling full longer and stave off the cravings that can lead to weight gain over time. They’ll provide deep cellular nutrition and antioxidant protection that will help you defy aging and thwart chronic disease.  

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ED NOTE: Kelley Herring is author of more than a dozen books on nutrition and natural healing. She is also the co-founder of Wellness Bakeries, which has just released their newest product - Better Bread - a 100% Paleo bread mix you can whip up in 5 minutes flat.

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Resources:

  1. Michelle Wien, Ella Haddad, Keiji Oda and Joan Sabaté12.A randomized 3x3 crossover study to evaluate the effect of Hass avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent energy intake in overweight adults. Nutrition Journal 2013, 12:155  doi:10.1186/1475-2891-12-155. Published: 27 November 2013
  2. Nuray Z. Unlu, Torsten Bohn,Steven K. Clinton, and Steven J. Schwartz. Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil. J. Nutr. March 1, 2005 vol. 135 no. 3 431-436
  3. Rachel E. Kopec, Jessica L. Cooperstone, Ralf M. Schweiggert, Gregory S. Young, Earl H. Harrison, David M. Francis, Steven K. Clinton, Steven J. Schwartz. Avocado Consumption Enhances Human Postprandial Provitamin A Absorption and Conversion from a Novel High–β-Carotene Tomato Sauce and from Carrots. First published June 4, 2014, doi: 10.3945/jn.113.187674 J. Nutr. August 1, 2014 vol. 144 no. 8 1158-1166
  4. Community Nutrition Mapping Project, 2009, CNMap, Version 2. United States Department of Agriculture.http://ars.usda.gov/Services/docs.htm?docid=15656
  5. Federation of American Societies for Experimental Biology (FASEB). (2012, April 22). Avocado oil: The ‘olive oil of the Americas’?. ScienceDaily. Retrieved July 30, 2014 from www.sciencedaily.com/releases/2012/04/120422162217.htm
  6. Mandavilli BS, Santos JH, Van Houten B. Mitochondrial DNA repair and aging. Mutat Res. 2002 Nov 30;509(1-2):127-51.
  7. Cadenas E, Davies KJ. Mitochondrial free radical generation, oxidative stress, and aging. Free Radic Biol Med. 2000 Aug;29(3-4):222-30.
  8. Singh KK. Mitochondrial dysfunction is a common phenotype in aging and cancer. Ann NY Acad Sci. 2004 Jun;1019:260-4.

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The Low Fat Lie

By: Kelley Herring, Healing GourmetEat Butter

On June 23rd, the cover of Time Magazine prominently featured two words: “Eat Butter.”

In an article titled, “Ending the War on Fat,” the venerable mainstream publication finally put to rest one of the most detrimental myths about health and nutrition – the myth that saturated fat is to blame for heart disease.

But what the magazine didn’t mention in this otherwise excellent article, was that Time played a big role in popularizing this deadly misconception in the first place!

The Seven Countries Study… or the 22 Country Study?

In 1961, Time featured physiologist Ancel Keys on the cover, with an article about his Seven Countries Study, which compared heart disease mortality rates and fat consumption across seven countries. His comparison showed a “remarkable relationship.”

The countries with the highest fat intake had the highest levels of heart disease. The countries with the lowest fat intake had the lowest levels of heart disease.

At the time, Jacob Yerushalmy, a PhD statistician at the University of California at Berkeley, pointed out that we had fat consumption data in 22 countries. So why wasn’t it called “The 22-Country Study?”

It wasn’t called that, because Ancel Keys started with the conclusion. He cherry-picked the countries that matched his pre-conceived notion and threw out the ones that contradicted it. And most of them did! When all 22 countries were analyzed, the “remarkable relationship” remarkably disappeared.

In fact, the complete set of data actually suggested that those eating the MOST saturated animal fat had LOWER rates of heart disease!

Yet, despite the obvious flaws in his research, Ancel Keys’ study formed the basis of the “lipid hypothesis.” Unfortunately, the butter bashing and anti-saturated fat campaigns were not the only harmful dietary dictates perpetuated during this period.

The Rise of Sugars, Grains & Seed Oils (and the Decline of Public Health)

From the 1960s onward, the medical establishment, government health organizations and the processed food industry simultaneously urged the public to replace these wholesome, natural foods with high-carbohydrate, grain-based processed foods and industrially-produced seed and vegetable oils. They even began vigorous campaigns to steer people away from real butter and to replace it with deadly trans-fats – in the form of so-called “better-than-butter” spreads.

It wasn’t long before grocery store shelves were filled with low-fat and fat-free fake foods.

It also wasn’t long before the public health began to take a dramatic turn for the worse. Excess dietary sugar and carbohydrates along with omega-6 rich industrial seed oils are clearly implicated in insulin resistance, obesity and chronic inflammation – all of which increase your risk for cancer, heart disease, diabetes and other degenerative diseases. It’s no wonder that the rates of obesity and disease began to skyrocket.

Forward thinking doctors, scientists and nutritionists have been warning against this unsound (and unproven) dietary dogma for decades. But it wasn’t until recently that mainstream medicine has finally begun to set politics aside and consider the science.

Saturated Fats Vindicated (Finally!)

The latest study to confirm the lack of evidence that saturated fat cause heart disease – and the basis for last month’s article in Time – was published in the Annals of Internal Medicine. This study reviewed more than 76 trials covering more than 650,000 participants. The authors concluded that,

“Current evidence does not clearly support cardiovascular guidelines that encourage high consumption of polyunsaturated fatty acids and low consumption of total saturated fats.”

In one fell swoop these respected researchers called into question nearly every standard nutritional guideline related to heart health. But this was certainly not the first major study to find no link between saturated fat and heart disease.

A previous analysis of 21 studies covering almost 350,000 people and spanning more than two decades was published in the American Journal of Clinical Nutrition in 2010. According to the authors of this study, “Intake of saturated fat was not associated with an increased risk of CHD, stroke, or CVD.”

Or consider The Women's Health Initiative. This huge government study cost nearly $750 million. Among 20,000 women in the study who adhered to an extremely low saturated fat diet for eight years, the researchers found that there was no impact on obesity, nor any measurable risk reduction (incidence or mortality) for heart disease, stroke, colorectal cancer, or breast cancer.

The authors finally had to acknowledge that their results “…do not justify recommending low-fat diets to the public to reduce their heart disease and cancer risk.”

Thankfully, it seems that this madness is coming to an end. “It’s not saturated fat we should worry about," says cardiologist Dr. Rajiv Chowdhury, author of the study featured in the Time Magazine article. "It’s the high-carb or sugary diet that should be the focus of dietary guidelines.”

Question Conventional Advice, Follow Ancestral Wisdom

Hopefully, the message is clear: Conventional “low-fat diet” advice is counterproductive to your weight-loss efforts and your health. If you want to reduce your risk of disease and reach your ideal weight, pay attention to the TYPE of fats you eat, rather than the amount.

Here’s what you need to remember to choose healthy fats and avoid unhealthy ones…

•    AVOID OMEGA-6 FATS. These fats come primarily from vegetable and seed oils (such as corn, soybean, sunflower, safflower, canola, cottonseed, peanut, etc). To avoid these ingredients, eliminate commercially fried foods and most processed foods from your diet (including chips, baked goods, sauces and dressings, etc.). You should also avoid conventionally-raised meats. For example, the meat from grain-fed cows can have up to 50 times more omega-6 than omega-3s.

•    ELIMINATE TRANS FATS. Read the nutrition labels in your home and DISCARD anything with the word “hydrogenated.” You’ll be surprised at where these artery bombs are hiding. These industrial fake fats are positively deadly. In fact, the Institute of Medicine issued a claim that, “there is no safe level to consume.”

•    CONSUME OMEGA-3 FATS. The best dietary sources of these healthy fats are wild salmon, sardines and mackerel, pastured eggs, wild game and grass-fed beef and bison. Walnuts, flax seeds and hemp seeds are good sources, but do not have the same benefits as the animal sources above. You should also consider a fish oil supplement.

•    CONSUME SATURATED FAT. Saturated fat should come primarily from the meat and other products (butter, lard, tallow, dairy) from animals raised on their natural diet (ie. grass-fed cows, pastured pork, free-range chickens and wild game). Coconut oil is also a very healthy source of saturated fat.

•    CONSUME MONOUNSATURATED FAT. This is the heart-healthy fat best known for its association with the “Mediterranean Diet.” Good sources of these fats include nuts, avocados and olives as well as the oils produced from these foods (olive oil, avocado oil, macadamia nut oil, etc.) Naturally-raised meats and lard are also a good source of healthy monounsaturated fat.

Hopefully these recent studies – and the gradual awakening of the medical community – will mean that this dangerous dietary myth has seen its better days.

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ED NOTE: Kelley Herring is author of more than a dozen books on nutrition and natural healing. She is also the co-founder of Wellness Bakeries, which has just released their newest product - Better Bread - a 100% Paleo bread mix you can whip up in 5 minutes flat.

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REFERENCES

1.    Walsh, Brian. Ending the War on Fat. Time Magazine. June 12th, 2014
2.    Norton, Amy. Study Fails to link saturated fat, heart disease. Reuters Health. Feb. 4, 2010
3.    Berkey CS, Rockett HR, Willett WC, Colditz GA. Milk, dairy fat, dietary calcium, and weight gain: a longitudinal study of adolescents. Arch Pediatr Adolesc Med. 2005 Jun;159(6):543-50.
4.    Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr. 2010 Mar;91(3):535-46. doi: 10.3945/ajcn.2009.27725. Epub 2010 Jan 13.
5.    Kuipers RS, de Graaf DJ, Luxwolda MF, Muskiet MH, Dijck-Brouwer DA, Muskiet FA. Saturated fat, carbohydrates and cardiovascular disease. Neth J Med. 2011 Sep;69(9):372-8.

Summer Secret to Fat Loss

By: Dr. Al Sears, MDSummer

Here’s something to remember as we get into summer with Independence Day, picnics, ice cream and other summer indulgences. This is a very important tip for losing weight, but few people seem to know about it.

You can cut calories and still gain weight. You can work out until you pass out and still have that spare tire belly.

The truth is: we don’t get fat because we eat too much. And it’s not because we are lazy...

Staying slim boils down to this: Hormones make you fat.

But today I’m going to show you how to deal with fat and hormones using a few tricks on eating to lose weight.  There are also some powerful nutritional supplements to balance hormones and help with fat loss.  I use these natural health products at my Wellness Center in South Florida, which helps control hormonal fat storage.

Case in point: the hormone insulin is your number one fat builder.  It tells your body to pack on the pounds.

You produce a storm of insulin when you eat foods high on the Glycemic Index. As a general rule of thumb, carbs are the foods highest on the GI.

It surprises my patients when I tell them what the highest GI food is that my wellness clinic has ever tested.

Care to guess?

It’s corn bread - a traditional favorite among Americans. Every time you take a bite of corn bread, insulin pours into your blood and tells your body to store the calories as fat.

High blood sugar levels require insulin to process it. Eventually, your body gets tired and stops responding, which is called insulin resistance.

Blood sugar that your body cannot (or will not) process gets stored as fat. This is why foods with excess carbohydrates cause weight gain.

I take this a step further with my patients. The idea is to eat foods that do not spike your blood sugar and to also let your blood sugar come back down after eating. You don’t want your insulin to stay elevated for too long.

This means eating foods with a low Glycemic Load (GL).

The GL is simply a number you get when you multiply a food’s Glycemic Index (GI) rating by the total amount of carbohydrate in each serving you eat.

That makes it much more practical for everyday life because the GL identifies how fattening a food is. It’s a fresh way to look at everyday foods. Some GL ratings may surprise you – especially foods like watermelon...high GI, but low GL.

I consider foods with a Glycemic Load under 10 the best choice. They are a green light. Foods that fall between 10 and 20 on the GL scale are more like a yellow light (not bad, but proceed with caution).

Foods above 20 are a red light. They will not only make you gain weight but will also prevent you from dropping weight. Foods above 20 should be eaten sparingly. Replacing these foods with protein is a better alternative. Protein has a GL of zero. For my complete Glycemic Load Chart, click here.

1) Banaba leaf tea is something they traditionally brew in Bali to help regulate blood sugar naturally.

Medical scientists believe that the banaba leaf’s beneficial effects on blood sugar are due to its high concentration of corosolic acid. It mimics insulin by moving sugar out of the bloodstream and into your cells.

Numerous scientific studies have proven the banaba leaf’s effectiveness. It lowers blood sugar with no side effects.(1) 50 mg of banaba leaf extract with 1-2 percent corosolic acid will help control your blood sugar.

2) L-carnitine can significantly improve insulin sensitivity in individuals with type 2 diabetes.

The body is not able to make enough L-Carnitine on its own from simply eating meat. Therefore, I recommend using one gram per day of a L-Carnitine supplement in a liquid form. A liquid is more absorbable than a L-Carnitine powder or capsule. Whichever source of L-Carnitine you select; be sure the supplement uses naturally occurring l-carnitine.

3) Chromium is another important mineral to help control insulin sensivity.

Without enough chromium in the body, insulin just doesn’t work properly.

Chromium is in many foods including brewer’s yeast, meats, potato skins, cheeses, molasses, and fresh fruits and vegetables.

Despite the wide availability of chromium from food sources, research shows that 90% of American adults have a chromium-deficient diet.

But you can’t take just any form of chromium as a supplement. Some types of chromium may actually do more harm than good and research shows that it needs to include niacin to be effective.

Look for chromium polynicotinate or niacin-bound chromium, which are both safe and effective as a dietary supplement. Take 400 mcg a day.

Learn more about ways to lose weight and control blood sugar naturally by subscribing to my free newsletter “Doctor’s House Call” or by ordering a copy of my book, High Speed Fat Loss in 7 Easy Steps.

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References:

1. Ikeda, Y. “The clinical study on water extract of leaves of Langerstroemia Specious L. for mild cases of diabetes mellitus,” 1998 (unpublished)

Bacon and Grassfed Liverwurst, a Delicious Paleo-Friendly Breakfast

People have known through the ages that organ meats, from healthy animals, have many nutritional benefits. In fact, up to the middle of the twentieth century, most Europeans and Americans would eat organ meats at least once a week, for health.

Yet people have also known through the ages that it can be difficult to eat organ meats, which usually come with veins, sinews, membranes, and other parts and substances that must be removed before cooking. And there is the taste. Organ meats have a taste that does not appeal to many. And the texture, which is different from that of other meat.

But, thanks to U.S. Wellness Meats and traditional cooking, I have come up with a way to eat organ meats that is easy and delicious. That is not a misprint. I said delicious, and I mean it!

U.S. Wellness Meats sells a grassfed beef liverwurst sausage that includes large amounts of liver, heart, and kidney, ready for eating, no messy surgery required.

Cooking liver with bacon is a very old tradition in Europe, and it still works. Our ancestors had to deal with the same taste issues, and they learned that bacon is a delicious solution. Bacon and bacon fat make this liverwurst delicious. U.S. Wellness Meats also sells a wonderful bacon that is ideal for this recipe. And when you combine these two wonderful ingredients with pastured eggs, you have a breakfast to remember!

This may be the easiest way to get the nutritional benefits of organ meats I have ever used. And it is delicious, and energizing.

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Serves 3.

6 slices U.S. Wellness Meats sugar free pork bacon slices, use slices with plenty of fat

U.S. Wellness Meats liverwurst, cut 6 slices about one-quarter-inch thick. Do not worry if the slices break or crumble after they are cut. There are no binders or fillers in these sausages, which is a good thing. They will still be delicious.

2 to 4 pastured eggs, depending on your appetite

  1. Place the bacon slices in a large, heavy frying pan. Turn the heat to medium, and cook the bacon slices. Watch carefully so the bacon does not burn, reduce the heat if necessary, and turn often so it cooks evenly. Do not pour off the fat from the pan, you will need it. When the bacon is done to your taste, remove it from the pan to a warm place.
  2. Carefully place the liverwurst slices in the hot bacon fat, and cook over medium heat for one minute on each side. Remove the slices to a warm place.
  3. Break the eggs into the pan, and cook over medium heat until the yolks have set to your liking. Be sure to baste the yolks with hot bacon fat from the pan several times as the eggs cook. This will give a wonderful bacon flavor to the eggs. The bacon fat will tame the organ taste, making the sausage slices absolutely delicious. Serve and enjoy!

describe the imageStanley Fishman is a cookbook author and blogger who is an expert on cooking grassfed meat. Stanley uses traditional flavor combinations and cooking methods to make the cooking of grassfed meat easy, delicious, and tender. Stanley has written two cookbooks that make it easy to cook grassfed meat —Tender Grassfed Meat: Traditional Ways to Cook Healthy Meat and Tender Grassfed Barbecue: Traditional, Primal and Paleo. Stanley blogs about real food and the cooking of grassfed meat at his blog Tendergrassfedmeat.com.

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