Common Health & Nutrition Myths

Here is a recent free download I added to my site. Check out the other ones I have available, some for free and some (the packets from my cooking classes) for a fee.

Common Health & Nutrition Myths
Learn why the old-fashioned way of doing things is actually the healthiest.

1. Cholesterol and animal fats are bad for your health
As Weston A. Price discovered, diets rich in traditional animal fats were correlated with longevity, vitality, strength, and freedom from chronic disease. It was not until the rise of refined vegetable oils that heart attacks and heart disease even began to be observed among the general population. Foods rich in vitamins A and D (the foods that are most vilified in our Western culture) ensure that our bodies can utilize the valuable minerals we are consuming, and use them to keep our bones, teeth, and organs healthy and well. If you want to protect your heart, strictly avoid processed vegetable oils and refined sugars, and eat a traditional nutrient-dense diet. Look for the book The Cholesterol Myths or visit www.WestonAPrice.org to learn more.
Cholesterol plays an important protective role in the body, and will rise naturally as a person ages -- this is actually a healthy thing! Most cases of “abnormally high” cholesterol are an indication that the body is in a state of ill health or imbalance; cholesterol may rise in response to stress, illness, and/or a low level infection. It is crucial to address this underlying problem rather than simply trying to lower the cholesterol level.

2. Eating fat will make you fat
The rise in popularity of low-fat foods has occurred at the same time as a national upward trend in obesity rates. Fat is a crucial component of food that triggers the feeling of satiety, or fullness, that we are supposed to feel when we have had enough to eat; it also makes our meals more sustaining. Desserts in particular should contain plenty of fat as it slows the release of glucose into the blood, and helps prevent sugar spikes and crashes. Fat is actually our body’s preferred energy source! We are able to convert fat into ATP (energy) much more efficiently than carbohydrates. And as Weston A. Price discovered, high levels of dietary fat in the context of a traditional diet free of refined sugars is actually correlated with physical fitness and a slimmer waistline.

3. Drink low-fat milk for your bones
Dairy should be consumed only in its full-fat form because we need the fat to properly digest and assimilate the protein; without the fat, our body will quickly become depleted in vitamin A, which is essential for a whole host of body functions (heart health, hormone production, and digestion among them). The butterfat (cream) in milk is the carrier for fat-soluble vitamins A and D, which are essential for health and even mental and emotional well-being. These vitamins are also crucial for the formation and strengthening of our bones, so it is the opposite of beneficial to consume low-fat or skim dairy products for bone health. Full-fat dairy, butter, and cream are even good for your metabolism and healthy weight loss. Still not convinced? It may interest you to know that farmers feed pigs skim milk to fatten them up!
We should also mention here that pasteurized dairy lacks the enzyme phosphatase, which is needed for absorbing calcium. Therefore, the best option for dairy is full-fat, grass-fed, and raw. For individuals who cannot consume dairy or who lack access to raw dairy, traditional bone broths are an essential part of a healthy diet; they are a rich source of easily-absorbed minerals (including calcium and magnesium) and contain many components that superbly nourish our bones and joints.

4. Salt is bad for you
It is true that common table salt is linked to hypertension and many other health problems. However, old-fashioned salt which is from the sea and is truly unrefined is absolutely essential to our health. Unrefined sea salt contains many important trace minerals from the sea, including iodine (for thyroid health), and aids in digestion by stimulating the production of stomach acid. Salt that is good for you is generally not white; look for light grey or even pinkish salt. Good brands include Celtic, Eden, and Redmond; you can find them at your local health food store or by ordering online.

5. Soy foods are good for menopause
In American society, soy foods have been elevated to celebrity status, largely through the persistent work of the soy industry. Soy (which is nearly always a genetically modified crop) is now added to a very high percentage of all processed foods we consume in this country, ranging from baby formula to fast food. Many people point to Asian diets as evidence that soy is beneficial; however, traditional forms of soy consumed in Asian countries were far different than the soy foods we eat today. Industrial soy is highly damaging to the digestive system, destroys the thyroid, and wreaks havoc on our hormones and endocrine system. Furthermore, unfermented soy contains anti-nutrients that can cause serious nutrient deficiencies and digestive issues. Studies on the use of soy for menopausal and post-menopausal women have found it to be ineffectual at regulating hormones or reducing the symptoms of menopause. To read more about the dangers of soy, visit www.WestonAPrice.org.

6. A high fiber diet is the key to digestive health
These days, fiber is added to everything from yogurt to children’s juice, and we are encouraged by physicians, advertisers, and bureaucrats alike to consume more whole grains and foods high in fiber. However, a diet high in insoluble fiber is actually linked with many digestive disorders, including Crohn’s disease and Irritable Bowel Syndrome. This is because whole grains and legumes contain phytic acid which can chelate important minerals from the body; in addition, many people have a compromised digestive system that cannot properly break down fiber. The best bet for digestive health is to consume foods rich in natural probiotics, like lactofermented vegetables, and to include plenty of vitamin A (such as that found in fermented cod liver oil) in your diet.

7. Non-caloric sweeteners are healthier than sugar
When it comes to “sugar-free” foods and sugar alternatives, the best thing to do is to just say no. There is no non-caloric sweetener on the market that is not associated with major health risks (with the exception of unprocessed natural green leaf stevia). If you want that sweet flavor, try using raw honey, grade B maple syrup, or Rapunzel brand unrefined sugar (Rapadura). Even regular white sugar is better than sugar-free sweeteners, though if you must eat sugar it would be best to choose organic as sugar is a highly sprayed crop.

8. Feeling (and looking) “old” is inevitable
With a diet rich in traditional nutrient-dense foods, it is entirely possible to live a healthy and energetic life well into old age, without the use of drugs or supplements. Many of the people encountered by Weston A. Price were surprisingly youthful and fit, even at advanced ages. Traditional foods will even help keep you looking younger! Studies carried out by plastic surgeons found that women who ate mostly animal fats (such as lard) had fewer wrinkles and healthier skin tone than women consuming mostly vegetable oils.

Body image tips

Body image is a big issue for every woman it seems (and of course for many men as well). So many times I have heard perfectly lovely healthy women say hateful things about their bodies or about certain aspects of their appearance, while completely ignoring their good features and the fact that they are standing right in the same room! I'm not saying I am perfect in this regard, but I certainly succumb a lot less to negative thinking about myself and my self-worth than I used to.

I was sharing these tips with someone via email, and decided they might be relevant to readers as well. These are some things I have learned that help with getting past negative thoughts about myself and my appearance. Be forewarned, some of them are pretty shallow, but they might work for you, too.

1. Compare yourself to someone else who you believe doesn't look as good as you -- NOT to be mean, but to realize that hey, you actually look really great in comparison to some people (at least in your own opinion) and should appreciate what you do have! This is what I always think when someone I know is complaining about having a little tiny bit of fat in front of someone who is very overweight; this is not only extremely insensitive, but also downright spoiled. While there will always be someone more beautiful (even if you are the most gorgeous woman on earth), there will always be someone less beautiful (by the world's dumb standards) as well. So why not use the "glass half-full" method here?
2. Think about the things you do have. I know the Pollyanna approach can seem annoying, but it's actually very appropriate here. For example, I always hated my legs my whole life (once I learned to compare their appearance to the "ideal" anyway). Then my father had an accident and became paralyzed from the waist down. While I still don't love how my legs look, it's pretty hard to justify obsessing about their appearance now that I realize the sheer significance of legs! They allow me to do so many things I love to do (or rather, loved to do before having a baby and losing all my free time): dancing, snowboarding, wakeboarding, roller-blading, etc. So I have learned to value function over appearance, at least to some extent, and it's the same with any part of the body. I think this is a very important lesson.
3. Imagine that _______ (insert your name here) is your little sister, or your own daughter perhaps, and begin telling her the sorts of things you would say to your sister or daughter. Be positive, be supportive, be encouraging, and treat her as the precious, valuable person she is! Somewhere along the path from childhood to adulthood we learn to treat ourselves worse than we do anyone else -- even the people we don't like! You would never stop someone in the street and say "you're fat! you're ugly! why aren't you more like that woman over there?" So why is it okay to do this to yourself?
4. Limit exposure to toxic messages. Once I read that there was a study done that showed women felt significantly worse about their appearance after looking through a women's magazine. How bad is that?! Media geared toward women (this includes TV, magazines, websites, lots of books) is often directly or indirectly about getting women to feel bad about themselves so they will buy some kind of "beauty" product or dieting device. Don't buy into this. If the only way to hang onto your few shreds of self-worth and self-confidence is to turn off the television and avoid magazine counters then by all means TURN OFF THE TV AND AVOID MAGAZINES! Remove the negative images and messages from your life and you will finally have the chance to start nurturing some positive thoughts about yourself.
5. Remember the biological function of your body. After having a child and breastfeeding I realized that women's bodies are designed to do many important things. The goal of a breast is not to look like a gravity-defying grapefruit, but to produce sustenance for a baby; the goal of a woman's belly is not to be concave and tight as a drum, but to create a nurturing environment for growing an entire human being in 9 months. Whether you like it or not, if you are a woman then these are the biological goals of your body.
6. Don't forget, we all die and decompose in the end. So even if you are 5'10" with a model's body, or a male body-builder with perfect muscles, flesh is still flesh and after we're dead and buried (assuming not cremated of course) this flesh (beautiful or ugly!) decomposes and becomes dirt again. So what is all the fuss about? Enjoy your body and what it allows you to do and where it allows you to go.

Interesting fact on derriere size

I was reading Real Food for Mother & Baby the other day (great book by Nina Planck), and learned a surprising fact: women store a certain type of fat in their hips and bottom (referred to scientifically as gluteofemoral fat) which is very stubborn (hard to get rid of by dieting & exercise), and is made up mainly of the type of fatty acid found in fish oil! This is also the fat that is so important for baby's brain development. If the mother doesn't consume enough of this fat while pregnant & breastfeeding, her body will feed the baby (through breastmilk & the placenta) off her fat stores. Now let me be clear here -- what the mother eats is still critical; fat stores alone will not provide plentiful amounts of DHA in her breastmilk (for example, vegetarians have MUCH lower concentrations of DHA in their breastmilk than omnivorous mommies). However, feeding your baby a bit of these fat stores is one way to "move" this weight.

I used to have what is referred to not-so-delicately as a bubble butt, but I noticed that while I was pregnant (I was pretty much vegetarian at the time, by the way) my bottom got quite a bit flatter -- noticeably so, and not really in a good way. Apparently I was feeding Oliver my butt fat! At last the mystery is cleared up!

"But I'm afraid of butter!"

Hil just posted the following comment on my protein entry: "I still feel afraid of butter!" I have to respond to this.

If it's any comfort, Hilary, people used to eat a LOT of raw butter, cream, milk, buttermilk, etc. in the U.S. up until just 50 years ago. These products were staples and important sources of fat and many nutrients in the American diet. However, we were hoodwinked into thinking butter and cream in general were dangerous for our health by industry and interest groups that wanted to sell cheap oil-derived substitutes (margarine) and take business away from the farmers who were still selling small quantities of high-quality butter and dairy to people in the towns & cities. Things went downhill from there, which was around the same time we started employing modern production methods for growing crops and raising animals (like CAFOs, etc.). I have seen a diagram that showed a dramatic rise in obesity at the same time that people dramatically lowered butter consumption. Not that they are directly related, but clearly substituting other things for butter is not making anyone thin! I usually eat anywhere from 2-4 tbsp. of butter daily, as well as things like cream, sour cream, yogurt & kefir, a little cheese, about 8 oz. of milk, etc. (all raw, all unprocessed, all full-fat). Ever since I increased my fat consumption to about 50% of daily calories I have experienced only positive changes in my health and still fit all my old pre-pregnancy clothes. Butter (esp. raw, from pastured cattle) contains so many wonderful health benefits. Dentist & researcher Weston Price actually found that the heart attack rate was inversely proportional to the level of vitamins available in the butter; during the spring and fall months, when people were consuming butter from cattle grazing on fast-growing green grass, rates were lowest (see http://westonaprice.org/farming/splendor.html). This butter is very rich in vitamins K2 and D which are crucial for heart health, among other things. It is also a wonderful source of true vitamin A which is very important for eye health. [It is no coincidence that our modern diet which is low in natural sources of true vitamin A, D, and K2 also brings us things like cavities, poor dental development (so that everyone needs braces), and poor vision (so that 2/3 of the population needs corrective lenses). More on this in another post.] Trust me, Hilary, butter is your FRIEND! Before everyone became paranoid about saturated fats people considered butterfat (cream) to be desirable -- some cultures more or less worshiped it! They recognized its life-giving power for fertility, for children's development, and for daily health and vitality. Fat truly does not make people fat. While it is important to listen to your body and figure out the right amount of fat that feels good for you, it's also important to keep in mind that responsibly-produced animal fats are deeply satisfying and nutritious. It is sugar in all its forms (white flour, white sugar, high-fructose corn syrup, etc.), processed vegetable oils, and modern methods of produce, dairy & meat production that are truly causing illness and obesity on a mass scale. So go out there and EAT YOUR BUTTER!

A further note about raw vs. pasteurized dairy: Until pasteurization was enforced people ate mainly raw dairy products which were life-giving, as compared to the homogenized, pasteurized, hormone-laden, pesticide- and pus-filled products sold in supermarkets today. Not only is raw milk, cream, and butter from pastured happy cows clean and delicious, these things also provide vitamins, enzymes, and various compounds we don't see much of anymore in the American diet, which are all destroyed or diminished when pasteurized: like B6 (important for preventing depression) and the Wulzen factor (which protects against stiff joints and muscles). Even calcium can't be absorbed without its accompanying enzyme, phosphophatase, which is only present in raw milk. Did you get that the first time? All this talk of drinking lots of milk for calcium and osteoporosis-prevention is a lot of nonsense when the human body cannot actually absorb calcium properly without the enzyme phosphophatase, which is DESTROYED DURING PASTEURIZATION! Raw dairy is also far less likely to cause allergies or intolerances than regular pasteurized dairy because pasteurization warps the proteins in milk which renders it very hard to digest and absorb properly. If you want to get access to certified, clean raw dairy near you please email me (Hannah@EarthBodyBalance.com) and I will help you out. If you're concerned about cost, rest assured this stuff is a much better price than organic dairy at Whole Foods or most other stores, and it's far better. (I pay about $7 for a gallon for milk and $10 for a pound of butter, which is equivalent to 4 sticks.) Please see my article on butter at http://www.earthbodybalance.com/traditional_foods.

Shouldn't we be fat by now?

If you've been following this blog at all you know how much I love cooking with butter and eating things like eggs, cheese, and ice cream. So you may be wondering by now why we aren't fat. We have all been told that fats in food (particularly animal fats) are what make people sick and overweight. However, while we won't touch trans fats at our house with a ten-foot pole, we are eating plenty of animal fats and some natural plant fats as well (such as those in things like nuts and olives) -- AND enjoying excellent health. Oliver and I also take daily high-vitamin cod liver oil (from Radiant Life) which provides excellent amounts of vitamins A and D, as well as the all-important omega 3 fats. [I take 2 tsp. daily, or 2500 IUs of D and 25,000 IUs of A, plus 1.6 grams omega 3 fatty acids in the form of EPA and DHA; Oliver receives about 1/2 tsp. which is important for his health since vitamin D does not come through in breastmilk. We both drink it mixed with raw milk - Oliver relishes his but I gulp mine quickly while holding my breath. Vitamins A and D are crucial for pretty much all types of development and for healthy immune function.]

It is my firm belief that refined carbs and processed foods (which are largely made of refined carbs) are what cause weight gain and innumerable health problems. At our house we try to avoid processed foods as much as possible. The most processed we get is occasional organic whole wheat pasta, Amy's canned refried beans (the black-bean version is eat-from-the-can delicious!), blue-corn taco shells from Whole Foods, and my favorite whole-grain Kavli crackers. And yes, now and then we eat things like potato chips or shortbread cookies, but these are few and far between and always the best quality (which are usually better for you). All these great high-quality fats are curing my hypothyroidism and long-time hypoglycemia, and making me even-tempered and consistently happy for the first time in my life. Plus they make for incredibly rich breastmilk and a happy, well-behaved baby. I have also noticed that since eating this nutrient-dense, high-fat diet I have totally stopped craving sweets and carbs.

When people look askance (or even shocked) at my suggestion that they eat things like (gasp!) butter or whole milk, I like to mention the Masai of Africa, who are reported to consume up to 400 grams of fat on a daily basis, mainly from meat and raw cultured milk. Granted these people are living a more or less traditional existence with plenty of daily exercise, but they are effortlessly slim and healthy - something most Americans cannot claim to be. Until the past century, in this country we ate plentiful amounts of butter, lard, eggs, raw full-fat dairy, liver, and fatty meats and enjoyed far better health, high fertility rates, and much smaller waistlines than the average American does today -- as well as enviably low rates of heart disease, diabetes, and cancer.

All this is to say, as long as we keep seeing positive effects of our new way of eating at our house, we will continue! Of course, I also believe firmly that we should buy the best quality we can possibly afford, and limit consumption of conventionally-produced animal foods and fats. Farmers' markets and local buying clubs are the best way to do this.