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.

Another reason (as if you needed one) to eat chicken with the skin on

While looking up some Wikipedia-generated definitions of broilers vs. roasters, I came across this interesting section:

"...according to a 2006 Harvard School of Public Health study of 135,000 people, people who ate grilled skinless chicken 5 or more times a week had a 52 percent higher chance of developing bladder cancer compared to people who didn’t. However, such strong associations were not found in individuals regularly consuming chicken with skin intact."

If you're going to eat chicken, eat the skin!!

There is truth in color...

...if only you pay attention!



After running out of our unbelievably fabulous truly yellow raw butter (this picture does not do it justice -- it is really a sunny bright yellow color) from cows on grass, I was forced to pick up the next best from Whole Foods: Natural by Nature grass-fed high-CLA butter. Not only did this prove to be a big compromise on flavor, but the COLOR--! Or, I should say, the utter LACK of color, even from a butter purported to be from cows on grass, was shocking. This butter should be yellow, which shows the high levels of vitamin A from the cows eating green grass but alas! it looks pale and pasty in comparison. And at $4.99 for 8 oz. of the whipped variety, it is not exactly a bargain. (We pay $9 for a whole pound of the good stuff, plus a 15% delivery fee -- definitely a better deal.)

It just reminded me yet again of how what's available even in the best stores is sub-par. I would have been better off buying Kerry Gold butter from Ireland I suppose, but the carbon footprint on that product is ridiculous and definitely doesn't justify buying it on a regular basis. I should add that I have been very happy with the special "summer" pastured butter from Organic Valley; it is actually quite delicious and has a fairly good yellow color. At Whole Foods it is $3.69, so definitely not cheap, but if you are looking for something good, have a great selection to choose from, and don't have access to local butter, this is what I would recommend.

Margarine deception

"Discover the simple goodness of Land O'Lakes. Fresh, wholesome and real, Land O'Lakes provides pure, fresh taste for people who strive to keep life uncomplicated and appreciate life's simple pleasures."

I laughed out loud when I first read this phony baloney description in my in-laws' fridge. It still shocks me how food companies can get away with writing complete BS on their packages. I haven't yet figured out what people think they're gaining by eating margarine (or similar products) instead of butter. This margarine actually has the same number of calories, the same total grams of fat, and only four grams less of saturated fat than regular butter (which is actually a very bad thing, not good the way we have been taught). Not to mention NO NUTRIENTS (the added vitamin A is synthetic and completely useless to our bodies if not actually harmful). All you have to do to realize what's really in this sorry excuse for a buttery spread is to look at the list of ingredients: soybean oil processed in three different evil ways makes up the first FOUR ingredients, along with water. By now we know that the words "hydrogenated" and "partially hydrogenated" are a big clue that this is not a health food, yet they appear THREE times on this one small package. (To add insult to injury, the oil is extracted through a less-than-natural process from genetically modified beans. These are beans that even animals know not to touch.)

If you're wondering what really goes into the stuff you are putting on your toast every morning and on your mashed potatoes every night, read on (and keep in mind that pretty much the same holds true for all the fake "butter-y" spreads out there):

This excerpt is from the article, Dirty Secrets of the Food Processing Industry.

"Manufacturers cannot use liquid oils in baked goods or frying, and they are not spreadable. So to harden the liquid vegetable oils to make margarine and shortening, they put the oils through a process called partial hydrogenation. To make margarine or shortening, first the oil is extracted under high temperature and pressure, and the remaining fraction of oil is removed with hexane solvents. Then the oils are steam cleaned, a process that removes all the vitamins and anti-oxidants, but of course, the solvents and the pesticides remain. These oils are then mixed with a nickel catalyst and put into a huge high-pressure, high-temperature reactor. What goes into the reactor is a liquid, but what comes out of that reactor is a semi-solid that looks like grey cottage cheese and smells terrible. Emulsifiers are mixed in to smooth out the lumps. The product is then steam cleaned a second time to get rid of the horrible smell. Then it is bleached to get rid of the grey color. At this point, the product can be used as vegetable shortening. To make margarine, they add artificial flavors and synthetic vitamins. You may be comforted to know that manufacturers are not allowed to add a synthetic color to margarine. So they add annatto or some other natural coloring. It is then packaged in blocks and tubs. Advertising promotes this garbage as a health food."

And yet, they're calling the results of this extremely complicated, unnatural process "simple goodness" and claiming that it's "pure and fresh"! In my opinion, using the words FRESH, WHOLESOME and REAL within 10 miles of this product is an absolute outrage. Of course it isn't only advertisers promoting this "garbage" as a health food -- doctors push it all the time. That's why my in-laws stopped using butter and started using margarine about 30 years ago when they moved to the U.S. from Mexico. And it wasn't long before they switched from lard to corn oil. Maybe next time we'll talk about how corn oil is made -- it will have you looking for a pig in no time.

In the meantime, let's take a look at all the fabulous health-supporting stuff found in old-fashioned raw or cultured butter from grass-fed cows:

Nutrients in Grass-Fed Butter

Fat-Soluble Vitamins: These include true vitamin A or retinol, vitamin D, vitamin K and vitamin E as well as all their naturally occurring cofactors needed to obtain maximum effect. Vitamin A is more easily absorbed from butter than from any other source, and provides a wonderful bright color without the use of dyes. Fortunately, these vitamins survive pasteurization. They are needed for:
⁃ proper growth
⁃ healthy bones
⁃ brain/nervous system
⁃ reproduction
The Wulzen factor ("anti-stiffness" factor) - Ever wonder how people used to continue working on their farms, cooking, knitting, and stoking the fire until they died in their 80s or 90s? By eating butter!
⁃ found in raw butter, cream, whole milk (and raw animal fats)
⁃ protects us from degenerative arthritis
⁃ protects against hardening of arteries
⁃ protects us from cataracts
Activator X
⁃ powerful catalyst that helps the body absorb and utilize minerals
⁃ found in organ meats from grazing animals and some sea food
⁃ especially good source is butter from cows eating green grass
⁃ disappears from the butter when cows are fed cottonseed meal or soy
Fatty acids
⁃ perfect balance of omega-6 to omega-3 fatty acids
⁃ antimicrobial, anti-tumor, and immune-system-supporting properties
⁃ lauric acid is highly protective (found also in breastmilk)
⁃ butyric acid unique to butter - anti-fungal properties
⁃ these saturated fats are absorbed directly from the small intestine to
the liver and provide quick energy for the body (NOT STORED AS FAT!)
Conjugated Linoleic Acid
⁃ strong anti-cancer properties
⁃ encourages buildup of muscle
⁃ prevents weight gain
⁃ disappears when cows are fed dry hay or processed feed
Lecithin
⁃ natural component of butter
⁃ helps our bodies absorb and metabolize cholesterol and other fats from
butter
Cholesterol
⁃ cholesterol is needed for our bodies to produce a variety of steroids
that protect against cancer, heart disease, and mental illness
⁃ our bodies manufacture hormones from cholesterol using vitamin A
⁃ breastmilk is also naturally high in cholesterol because it's
essential for growth & development
Glycosphingolipids
⁃ protects against gastrointestinal infections, especially in babies &
the elderly
Trace minerals
⁃ many trace minerals from the earth, such as manganese, zinc, chromium,
iodine (butter is a wonderful thyroid-supporting food for people
without access to seafood!)
⁃ extremely rich in selenium (a trace mineral with antioxidant
properties), containing more per gram than herring or wheat germ!

MARGARINE -- Ingredients: liquid soybean oil, water, hydrogenated soybean oil, partially hydrogenated soybean oil, buttermilk, salt, contains less than 2% of: hydrogenated cottonseed oil, soy lecithin, sodium benzoate (preservative), vegetable mono & diglycerides, artifical flavors, beta carotene (color), vitamin A palmitate.
Price tag: $6.29/lb.
Externalized costs: nearly-irreversible damage to the earth from growing huge monocultures of genetically modified soybeans (loss of topsoil, soil depletion, poisoning of the air, land & water supply by chemical pesticides and fertilizers, destruction of wildlife and ecosystems); irreversible genetic pollution from GM seeds spreading and inter-mixing with regular crops as well as getting into the water supply; potential allergic reactions (possibly fatal) from eating GM soy; pollution from farming machines, refining, processing, and shipping the product; heavy use of fossil fuels; poor health; tax dollars used to support huge soy agribusinesses and monoculture-raising farmers.
Benefits: food corporations get richer & contribute more money to the campaigns of people who will perpetuate this system.


REAL BUTTER FROM LOCAL GRASS-FED COWS -- Ingredients: cream.
Price tag: $10/lb. & 16% delivery charge.
Externalized costs: pollution caused by driving a small truck for two hours to deliver to the consumers.
Benefits: land that is well-protected, fertilized naturally, and properly used & cared for; happy cattle; small, thriving family farms; healthy, delighted customers!

Happiest day of my (thyroid's) life!

Imagine that two years ago you had developed a serious medical condition which required that you take medication every day FOR THE REST OF YOUR LIFE. Imagine that you had serious misgivings about taking this type of synthetic medication every day, and that in recent months you had started feeling jittery and anxious every time you took it. Imagine further that this condition was related to having a compulsory c-section with your first child, that it put the chances of having a normal (vaginal) birth with any future children in jeopardy, and that it was affecting many aspects of your body chemistry, from sugar handling to dental health.

Now imagine that someone (in this case a nutritional therapist) told you that you showed absolutely no signs of hypothyroidism, that it didn't appear you actually had this condition anymore, and that you should listen to your body about what you felt was best as far as taking medication went. How great would you feel?

Well, this is what happened to me this week and let me tell you, I feel GREAT!!!! Being labeled with the condition of hypothyroidism and having to worry about all this stuff has not been fun at all. For the past 8-10 months I have worked really hard to get my diet under control. For those of you who have been following along, you know how much time and effort I put into creating our family's meals. It hasn't just been a philosophical exercise for me, though, and it hasn't been only about wanting to raise a healthy baby or about wanting to eat only foods from local farms. All these things have been part of it, but at the heart was my desire to be completely healthy and not have to go regularly to the doctor or take daily medications.

From my research into thyroid conditions I have learned about everything that can negatively affect our thyroid health (for me the two biggies were birth control pills and soy foods), and also about how to heal my thyroid. Focusing on high-quality animal fats has been an incredibly important part of this (butter from grass-fed cattle is a thyroid-supporting food); I've also recently started making stock from the carcasses of whole fish as the fish heads contain the thyroid gland and serve to nourish our own thyroids. Cutting out sugar, strictly limiting sweet foods (even natural ones like honey and fruit), avoiding soy, using only Celtic sea salt, and cutting out almost all white flour have been crucial as well. I also practice fertility awareness now instead of taking the Pill, and I feel much better physically than I have in years.

If you can believe this, in the past when patients were aging prematurely or always fatigued doctors would prescribe raw thyroid sandwiches and the patients would perk up in no time! I have no desire to eat raw thyroid glands from animals, but I think I can continue to incorporate butter, sour cream, the occasional grass-fed sirloin steak, and yummy eggs from pasture-raised chickens into my diet without too much misery. :)

Remembering pregnancy cravings

Many of us -- pregnant or not -- try hard to follow diets that we believe are healthy or ideal, all the while denying what we deeply long for. I was following a vegetarian diet for the most part during my pregnancy, but my body drove me on a few occasions to break my own rules.

One day I smelled bacon that was being cooked at a street cart, and I promptly went and purchased a package of bacon, cooked most of it, and ate several strips. I still wasn't satisfied, though, until I realized what I really wanted was the liquid fat in the frying pan! After eating many spoonfuls I felt much better. Several months later I learned about the profound need for vitamin D and fat during pregnancy and realized that what my body really wanted was good old-fashioned bacon fat (also known as lard!) which has traditionally been high in vitamin D (animals raised outside in the sunshine will store lots of vitamin D in their fat). During my pregnancy I ate in a way that I believed was very healthy, but I now see how what I was eating -- and not eating -- was closely linked to the issues I faced, including hypothyroidism, extreme foot swelling, strong cravings for starches and fried foods, and, worst of all, my inability to dilate during labor which resulted in a c-section. (More on this later, but I should just mention that swelling and cravings for processed carbs like white bread and pasta are both signs of protein deficiency. Too many processed foods and sugars, too much soy, and too few high-quality fats in the diet are linked to thyroid dysfunction.)

There was also the occasion where I walked a mile in the dark and cold to buy fast food fried chicken! I shudder as I remember this, but I was absolutely DRIVEN! I only wish that I had known then what I know now, because I would have definitely been able to feed myself and Oliver far better, and would have had a happier time of it.

After the birth, though I still wanted to remain a (sometimes cheating) vegetarian, I asked my mother to make me steak every day for lunch for a week. I found out several days later that I was very anemic, but I really didn't need a blood test to know that I could not deny my need for meat -- I was incredibly weak and utterly exhausted, and the meat definitely helped. The beef that I ate was standard grocery-store fare, which makes me wonder: if I had known how much more satisfying grass-fed meat is at that time, perhaps I would have made sure I got this instead, and maybe the cravings for it would not have lasted as long as they did. It's interesting to consider.

Quinoa-stuffed peppers

I was never a fan of quinoa (pronounced KEEN-wah) because it always tasted a little weird to me; however, I have at last discovered that proper preparation takes care of this problem and makes quinoa absolutely delicious!

Quinoa is one of those whole grains that's considered to be really healthy by modern health-nuts (of which I am NOT one). I do not ascribe to the current brand of health-fanaticism which claims we should eat tons of whole grains all the time; this type of diet would simply be too carb-heavy for most of us humans. I think foods should be prized for their long-standing tradition, for their flavors, and also for their nourishing benefits, not simply because they are a whole grain, per se, and therefore high in dietary fiber. There is more to health than this, but enough said for now.

In some traditional cultures quinoa was prized for its health benefits, and has even enjoyed galactogogue status in South America for a very long time (a galactogogue is a food thought to increase the supply of breast milk). Interestingly enough, however, in Peru, where quinoa is an important traditional grain among the Incas and Indians, it is considered toxic if not rinsed and soaked properly. This is a truth that we find repeated over and over in many cultures: foods are beneficial to our bodies not only because of their intrinsic nature, but more importantly because of how they are prepared. Of course, proper preparation also improves the flavor and our enjoyment when eating these "healthy" foods! So you must soak the quinoa ahead of when you want to make this dish. It will take about an hour or so to prepare everything, but unless you are feeding a large family there will be plenty of leftovers which heat up beautifully in a warm oven. You may also, of course, add some type of ground meat or increase the amount of cheese to make this dish even heartier. *Special tip: if you're making bone broth (stock) during the week preceding making the peppers, you can save the cooked veggies from the stock and use them in this recipe! Carrots and celery are great re-used in this way.*

You will need:
-2 cloves garlic
-olive oil
-1 medium onion
-2-3 large carrots
-2 stalks celery
-1 large tomato
-3 cups broth (preferably homemade)
-2 cups cooked beans
-2 cups organic quinoa
-6-8 medium bell peppers
-1 cup grated raw-milk hard cheese (plus a little extra to melt on top)
-1 tbsp. cumin

To start, rinse 2 cups organic quinoa to remove the saponins (a soap-like natural pesticide). Then soak in a big bowl with plenty of water and 4 tbsp. liquid whey or lemon juice. Keep the bowl in a warm spot covered with plastic wrap for up to a week (I soak quinoa between 2-5 days); it needs at least 8 hours, but I find that longer makes it taste better. Never mind if a white surface forms on the water, or if it looks or smells weird. It's fine, just busy doing its job of breaking down the anti-nutrients in the quinoa by means of beneficial bacteria & enzymes.

Next, prepare the peppers by slicing lengthwise down the center and scraping out the seeds (you can leave the stems for a nice touch). Set aside.

In a large pot, saute a couple cloves of chopped garlic and a chopped onion in at least 3 tbsp. olive oil (extra-virgin). Then add one chopped tomato, 2 diced carrots (cooked or raw), 2 stalks chopped celery, 2 cups cooked black beans (more if desired, any kind will do), 1 tbsp. cumin, and 3 cups chicken stock or broth (or a combination of water & broth). You will need to thoroughly rinse the quinoa and add it at this time, then simmer covered until everything is soft, most of the liquid is evaporated, and the flavors are blended (about 20 minutes). Adjust seasonings to taste, remove from heat, and stir in most of the cheese. Fill the peppers and place in an oiled oven-proof casserole dish; you can mound the rest of the filling in around them. Add about 1/4" of liquid to the bottom (cooking liquid, or broth, or water), dot the peppers all over with plenty of butter, and sprinkle the tops of the peppers with cheese. Bake covered for about 30 minutes at 350 degrees. At the end, remove the lid and allow the peppers to bake about 10 minutes longer, until the tops are brown and melty.

I think these alternative-style stuffed peppers are absolutely delicious, but with one caveat: the first time I made them I followed the recipe pretty exactly (it's from the Feb. 2009 issue of Vegetarian Times), and after eating a large serving I felt weirdly hungry. I just wasn't satisfied. This time I added lots of butter, and the peppers were much more satisfying. I find that meals without much saturated fat are simply not satisfying for me, and I suspect this holds true for many other Americans. As people in this country have cut out a lot of the high-quality saturated fat in their diets over the past 30 years they have instead replaced them with lots of sugar. How often do you feel unsatisfied after a meal and reach for something sweet? You might try adding more saturated fat from grass-fed animals or coconuts (butter, lard, eggs, coconut meat & oil) and see if you notice a difference in your satiety level and if you enjoy a more satisfying flavor experience.

Bon appetit!

Sugar Attack!

As most of you know, I struggled for years with hypoglycemia, which is basically episodes of low blood sugar characterized by weakness, shaking, light-headedness, irritability, etc. which usually occur a couple of hours after eating. During my worst times I would experience "sugar lows" immediately after eating which was kind of scary, and even the occasional extreme low in the middle of the night which was terrifying (it felt like I was having a panic attack). It's taken some pretty major dietary changes to get over this problem, but once I made these changes I saw results almost instantly (I will talk about overcoming hypoglycemia in my upcoming November workshop).

I generally go for a few months at a time now without eating sugar (or corn syrup), but after a while I forget why it is that I've been avoiding sugar so religiously and I end up getting into trouble. This usually happens on vacation where there is less healthy food available and lots more white flour and sugar everywhere I look! While away for 5 days I had the following (all things I would not usually eat):

• small piece of elephant ear pastry (about 1/4 of the whole thing)
• about 4 oz. of Mike's Hard Lemonade spread over a couple of occasions (this stuff is just sugar and alcohol, which breaks down into sugar anyway)
• "small" 1-scoop ice cream cone (butter crunch)
• 1 piece cherry-filled Austrian strudel (the absolute best strudel in the world -- this is the only treat I should have had on the trip)
  
• small piece of peanut butter & chocolate fudge
• 2 maple cookies (small cream-filled cookies from Canada)
• a few sips of Coke (maybe 2-3 swallows)
  
• white flour in various forms (mostly wraps, rolls, sugar cone, etc.). It was basically impossible to find whole wheat or whole grain anything on the menus.
  

Now that I actually write out this list it is clear to me why this proved to be such a problem for me -- this was a LOT of sugar for someone who never eats any! I felt fine while I was away, perhaps more sweet cravings than usual, but overall the sugar didn't affect me too much at the time.

Starting the day after the trip, though, I began having symptoms of hypoglycemia again a few hours after eating. This was frustrating because I have gotten used to being able to go several hours between meals and I really like the freedom of not having to carry snacks with me. The hypoglycemia was pretty mild, though, and gone after a week back on my usual diet. The really bad part of this whole thing was that all week following the vacation I felt very off: my heart was pounding, I had actual chest pains (no joke), I was breaking out, I felt overheated internally, I felt extremely jittery, keyed up and restless (a sign of adrenal over-stimulation from the sugar), and every time I saw sweets (pastries, ice cream, whatever) I wanted to eat them! I never have cravings for sugar usually so it was really strange for me to walk into Whole Foods and look longingly at the chocolate-filled croissants!

It has taken about a week of eating my usual diet to feel back to normal:

• oatmeal or brown rice for breakfast w/raw honey, butter & raw milk
• lunches of the following: toasted whole wheat sourdough bread w/butter & homemade pate and side of sliced cucumber; cottage cheese & fruit; scrambled eggs w/cheese; cured bologna (from Abner's farm) with raw milk cheese & greens on sourdough; tuna melt w/homemade mayo & celery on sourdough
  
• dinners of potatoes, veggies, meat or beans, brown rice (this past week I also made my special tuna-noodle casserole w/white flour elbow noodles! but there was plenty of cheese, butter, and tuna so it worked out okay as eating fat with a form of sugar (white flour in this case) slows its release into the blood stream)
  
• snacks like yogurt w/maple syrup or fruit, homemade ice cream (which is very mildly sweetened), corn chips & salsa, cucumber salad w/tomatoes, sliced watermelon, roasted eggplant with olive oil and sea salt
  

This was a great learning experience, so I'm not too upset that it happened. Now I will (hopefully) remember why I don't eat sugar! I still include raw honey, occasional blackstrap molasses, maple syrup, and occasional succanat (dehydrated cane sugar juice) in my diet, but refined sugar and corn syrup simply don't work for me. White flour has to be kept to a minimum as well. Of course, I am much more sensitive to sugar than the average person so it may actually seem like a disadvantage to never eat it because you will have a strong reaction. However, the symptoms I get (hypoglycemia, acne, heightened adrenaline response, chest pain) are simply the short-term indication that something is not right. Over time, and with continued use, sugar will cause cellular aging (including wrinkles), diabetes, severe hormonal imbalances (like poly-cystic ovary syndrome, and thyroid & adrenal problems), heart disease, cancer (did you know sugar feeds tumor growth?), wacky cravings, headaches, and mental disorders.

What are your experiences with sugar? What do you crave? How do you feel when you eat something sweet? How do you feel an hour or two later? Please weigh in on this important topic.

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.

Protein

The issue of protein is hotly debated these days, with advocates of different diets all claiming that their particular way of eating is best for people and/or for the environment. Some people think they can get all the protein their bodies need entirely from plants (like whole grains, beans, and nuts), others believe you should include eggs and dairy, and others think they must eat a steak a day for optimal health. So what is really the truth?

To begin this discussion, I must first say that everyone is different. As I have reiterated in other posts, we are all different people with unique traits and physiological needs. So I always encourage people to experiment with different types and amounts of protein. With all that said, however, there are some guidelines we need to consider:

1) humans are omnivores. There is no shame in this! Many people experience strong cravings for high-protein animal foods like meat and eggs. This is totally normal. When we deny our need for this type of basic nourishment we open up a whole Pandora's box of problems: weight gain, depression/anxiety, dramatic tooth decay, sugar cravings, lethargy, infertility, chronic hunger (i.e. not being able to get full)...the list goes on. I have noticed that many issues of Vegetarian Times (which I love for the veggie recipes!) tends to include main-dish recipes that are basically carb-on-carb because they are simply replacing the usual meat dish with carbohydrates (worse yet, these are generally "white" carbs like a curry-potato dish on top of white rice!). Because this is the natural tendency of people who "go veg" they can end up gaining weight on a diet that seems quite spartan. It is easy to forget that meat is uniquely filling and energizing for many people, and allows them to eat less of other foods because it fills so many requirements. Think of it this way: if you were to eat a good 4-8 oz. of meat at a dinner out would you also feel the need to fill up on the bread basket?

2) high-quality animal fats (such as those in grass-fat meats, small oily wild fish, pastured egg yolks, fish eggs, butterfat from grass-fed cows, organ meats, lard from pastured pigs, etc.) are essential for proper growth, fertility, strong teeth & bones, resistance to disease, mental health, and many other things because of their high levels of vitamins A, D, and K. They generally come along with plenty of protein (not in the case of fat or lard, though, obviously), so when people are trying to avoid fat they often end up avoiding protein which is bad news.

3) for people recovering from depression and other mental disorders it is sometimes quite effective to eat about 30 grams of animal protein at each meal. This sounds crazy, but it works. Tryptophan is an amino acid required to form serotonin. So a diet low in protein, and therefore low in tryptophan (think: the typical dieter's diet, a high-carb/low-protein diet, or a diet of candy, coffee, and other stimulating junk which many people try to live on) can actually set us up for depression and mental illness.

4) keep in mind that your body needs fat in order to absorb protein! So eating low-fat or fat-free yogurt, for example, is pretty pointless. (Not only will you not absorb the protein, but you also won't absorb the nutrients either.) Fat and protein go hand-in-hand. Also many people need saturated fats to feel full, and since large amounts of saturated fats are found only in animal protein, dairy & eggs (with the exception of coconuts) many people need to eat these foods on a regular basis. Have you ever had the experience of eating a serving of salmon or lean skinless chicken breast and then feeling hungry afterward? This is your body telling you it needs something more. And the "something more" isn't dessert or extra pasta, it's probably fat. Since we need fat to absorb protein and nutrients AND to feel full and satisfied, and since the most satisfying nutritious fats come attached to meat, yogurt, eggs, etc. then it follows that we need to eat these things. Again, not everyone does, but many people do. In traditional "primitive" cultures, people would go far out of their way for the chance to eat fat, and they would even throw away lean meat in times of plenty, and always consume the fattiest parts first. This is a fascinating article that shows the types of fat that Native Americans ate and how it affected their health: http://westonaprice.org/traditional_diets/native_americans.html

5) protein from grains, beans, and nuts/seeds is harder to absorb, and these foods are much harder to digest as well. This is really true. Animals that exist solely on plants have more than one stomach so they can digest them properly and absorb the nutrients. Humans have only one stomach, so we have to be smart about how we prepare our food. If you are getting a lot of your protein from things like whole grains, beans, and nuts it is ABSOLUTELY ESSENTIAL to prepare them properly. This means soaking or sprouting, or (in the case of bread) eating sourdough whole wheat that has been made the traditional way with a sourdough culture. Also, if you make any type of baked good at home like pancakes or biscuits, it is essential to use whole wheat flour and soak it overnight in an acidic medium. Grains (including flour), beans, and nuts are high in phytic acid and enzyme inhibitors which really must be neutralized or they will have a demineralizing effect on the body (including bones & teeth). This problem is very real. Check out this story by a vegetarian mother -- it's quite illuminating re: the effect of diet on dental health (scroll halfway down the page to "Vegetarianism and Cavities"): http://westonaprice.org/letters/letters-2007fa.html

6) what about protein bars and shakes? Forget them. They are not real food and have no place in your diet.

7) so how much protein to eat? If pregnant you need 80-100 grams of good-quality (easily-absorbed) protein, like that found in meat, eggs, raw dairy, and properly-prepared beans, nuts & whole grains. Otherwise, there is no hard-and-fast rule for the rest of us. Personally, I have found that IN THE WINTER I generally need the equivalent of the following in one day: 2 eggs, 4 oz. yogurt or kefir, 2 oz. cheese or a glass of raw milk, 4-6 oz. meat/chicken/fish, 1-2 servings whole grain (oatmeal, quinoa, etc.). I will also sometimes have crispy nuts (which have simply been soaked overnight in salted water, then dried in a warm oven) on a salad or for a snack, and properly-prepared beans instead of meat maybe 2 times a week. This makes for a rough estimate of about 80 or more grams of protein per day; however, there will be days (maybe 2-3 days a week) when I eat very light and choose beans instead of animal protein. I have found that I need this much to be energetic and have no "bad" cravings, and I am a small person (5'2" 115 lbs.) and getting only moderate daily exercise (though considerably more than the average American as I walk to many of the places I go and run around after a small child all day). I am, however, breastfeeding so this raises my requirements. ALSO the seasons affect my protein needs quite a lot. In the winter I need more meat and heavy foods whereas in the summer I would be satisfied with a meal of raw cottage cheese and lots of fruit, or a big salad with a sliced egg, some nuts, and sourdough croutons. Exercise also affects protein requirements. When experimenting with different kinds of foods and protein keep these things in consideration: pregnant/nursing/menstruating, time of year, daily exercise, stress, cravings. Strong sugar cravings can be a sign that you need more meat (or, if you are already eating a big steak every day and craving sweets then this is a sign you need to cut way back on the meat). For me, if I go several days without red meat I usually begin having very strong cravings for things like cheese fries and fried chicken! Then if I have a small amount (maybe 4 oz.) of pot roast, for example, with accompanying veggies & butter, the cravings disappear.

8) many traditional cultures rely largely on carbohydrates for their nourishment, like beans, corn, or starchy roots. These people also have a way of preparing these foods to maximize their nutritional value (such as soaking). In addition, they use small quantities of high-quality animal fats (like lard) to make the food more nutritious and the nutrients more easily-absorbed. These traditional methods of preparation are used intuitively.

9) soy is a special topic so I will discuss it more in another post. Suffice it to say, for now, that modern soy products should be avoided as they depress thyroid function, harm fertility, and are high in phytic acid and enzyme inhibitors (not destroyed by modern production methods). Use small amounts of traditionally-fermented soy sauce or natto and tempeh if you wish. Soy milks, protein powders, soy "meat" and soy "cheese," and modern tofu are highly processed and not nourishing (in fact, they are quite the opposite!).

10) A little more about grass-fed vs. typical animal foods: Eggs & meat from grass-fed (pastured) animals contain a proper balance of omega-6 to omega-3 fatty acids, which is extremely important for human health. For example, the typical supermarket egg contains a ratio of omega-6 to omega-3 fats of 20:1 as compared to a pastured egg which is 1.5:1! It's the same deal with grass-fed beef. Since many health problems are due to the extreme imbalance of omega-6 to omega-3 fats in the Western diet it is wisest, tastiest, and healthiest to choose local meats, dairy, and eggs from small farms that raise animals the right way: on pasture. Grass-fed beef and raw butterfat are also high in CLA (conjugated linoleic acid), which protects us from cancer, diabetes, immune disorders, and OBESITY. There you go: you truly can eat fat to be thin.

*One final note: it is really best to avoid any types of products from animals who were raised in misery. There are many other options available besides eating factory-farmed dairy, eggs, or poultry/meat/fish. If you are on a limited budget you can eat small amounts of sustainably-raised and harvested meat and fish and emphasize things like eggs & properly-prepared whole grains, beans, and legumes cooked with good-quality animal fats (such as lard from pigs raised on pasture). Cooking your grains and beans with homemade gelatin-rich bone broths is also a great way to stretch a small quantity of meat; these broths are extremely nutritious and "protein-sparing," which means they make a small amount of protein go farther in the body.

For an interesting article on protein & osteoporosis, click here:
http://www.westonaprice.org/mythstruths/mtbones.html

Easy Hollandaise

For a ridiculously luscious (but easy) springtime brunch, try poached eggs over whole wheat sourdough toast with Hollandaise sauce and steamed asparagus spears. I served breakfast sausage links from Abner Lapp's farm as well, but found these extraneous (you may want to serve them for hearty eaters of the male variety). Do not be intimidated by the word Hollandaise! I have suffered from Hollandaise-paranoia for some time, but decided to take the plunge. It was surprisingly easy, and came out perfectly the first time. I made one mistake, and that was to leave the sauce over the heat after it was done, which caused it to separate. HOWEVER, it still tasted yummy! Trust me -- you can do this, and it only takes a few minutes. Just squeeze a large wedge of lemon so you have 1 tsp. of juice, separate one egg so you are left with the yolk, and melt about 3 tbsp. of butter. Then proceed as follows:

Easy Hollandaise:
In a small metal or ceramic bowl combine 1 egg yolk with 1 tsp. fresh-squeezed lemon juice. Place the bowl over a small pot of hot (not boiling) water, and whisk while slowly pouring in 3 tbsp. melted butter. Whisk in 1/2 tbsp. dried tarragon leaves, black pepper, and a small pinch of salt. Sauce will thicken quickly -- remove from heat so it doesn't get too hot and separate. Serve over eggs and asparagus spears. This makes an adequate amount for 2 people.

About asparagus: Spring is the time for asparagus so eat up!! I have finally come to terms with the fact that I tend to get lazy and not use asparagus and other veggies that require a little prep, so I have found it's a good practice to wash, snap, and steam it ahead of time (until bright green and tender) so you can easily pop it into different dishes. It's even great cold with this breakfast! All I had to do was open my handy pyrex container of steamed asparagus and place a few spears on each plate -- it was really that easy.

A note on fat: As you know, I am a big advocate of wholesome animal fats (which are saturated); however, occasionally I feel a meal is too heavy in saturated fats for my body and I need to balance it with something green. I buttered the toast for this particular brunch as I usually do, but I discovered that between the butter, eggs, sausage, and Hollandaise (I served too much) I felt quite overwhelmed with saturated fats. The asparagus definitely saved the day, though, and rounded out the meal perfectly. Hugo said it was just right (he ate my portion of sausage) and didn't feel there was too much fat. People are different! It's important to pay attention to how you feel and adjust quantities accordingly.

Addressing Fat Phobia

I found myself writing a really long response to a comment on my "Shouldn't we be fat by now?" entry, and decided I should just post it here for everyone to read. This reader was saying she is having a hard time accepting the idea that animal fats do not make people fat. My response is this:

This is something most Americans have a really hard time with because we have been so thoroughly brainwashed about fat, cholesterol, obesity, etc. I, too, was a die-hard no-saturated-fat person for a very long time. It took me a while -and some dubious experimenting- to become convinced. Now I have learned some things about this from personal experience and would like to share them with you.

First of all, I think one of the main reasons enjoying animal fats (the right amount for your body) works is that they are SO much more satisfying and filling than the salads and low-fat foods most of us are trying to eat, so it prevents the "cheating" that usually happens, esp. for women. In the past, even when letting myself eat pretty much whatever I wanted (I mainly ate "healthy," though, meaning low-fat foods and small quantities) I would still have a LOT of episodes where I would kind of go a little crazy and splurge on cheese fries or a Boston cream donut (and would inevitably want another one afterward). While I didn't struggle with guilt over these things I knew they weren't doing my body any good, especially since I was facing issues like daily hypoglycemic episodes, mood swings, and acne. I have now learned that generally when we are eating a diet that is in line with what our bodies really need (in terms of the right balance of fats/carbs/protein, and all the requisite vitamins, minerals, enzymes, etc.) we will feel pretty good, balanced, and energetic with no significant weird cravings. So my cravings were a sign that something was out of balance; for me there was a big deficiency in animal fats in my diet and eating things like greasy fried foods from time to time was not doing the trick (perhaps b/c the frying fats are of vegetable origin -- another very unhealthy modern food, more on that later). Now when I start craving things like French fries, mozzarella sticks, and Popeyes fried chicken I know it is time for me to have some red meat (chicken and fish will not suffice). If I acknowledge this craving and honor it -not by eating the junky foods I think I want, but by digging deeper and finding out what's underneath the craving- then it fixes me up perfectly and I am usually satisfied with one small serving. Case in point: Hugo and I ate mostly vegetarian last week and were a little low on food by the weekend since I hadn't been able to get to the farmers' market. By Saturday night I was dying for a steak but didn't want to eat conventional meat at a local restaurant, so instead we succumbed to the lure of Popeyes (the steak probably would have been a better choice). My stomach didn't feel too great after eating so I drank some kefir which helped a lot, but basically I was unsatisfied because I knew this meal was not deeply nourishing in the way I needed -and in fact pretty gross when you consider how the chickens were raised and everything else surrounding this meal- but I really felt a strong pull to fats and protein and had to give in. The next day I still had a craving for steak so defrosted a small grass-fed pot roast from the Union Square Greenmarket and cooked it with lots of butter, carrots, onions, potatoes, and some fresh thyme. I ravenously ate a plate of the veggies and about a 1/3 lb. serving of the meat and then felt totally satisfied. It's been two days and I still feel great from that one meal - in fact, yesterday I had only oatmeal and a vegetarian dinner and felt really good and energetic. Which leads me to the next point...

I have also noticed I'm not eating as much or nearly as often as I used to, but feeling fuller, more energetic, more balanced (I used to get very irritable very frequently), and healthier; my skin has totally cleared up, my hair is getting thicker again, I don't have hypoglycemic episodes, etc. So I am actually eating more richly but staying slim and feeling less food-obsessed by not restricting my eating...does this make sense? For example, I used to want cheese ALL the time -- mac & cheese, grilled cheese, etc. Now I hardly eat cheese, except for cottage cheese now and then, occasional cheese & crackers, or some fresh mozz on Italian dishes. It's not something I crave anymore because I am getting the whole milk, butter, and occasional red meat I need. Interesting how this works. I also used to crave carbs a lot and would make white pasta and homemade baked goods and things like garlic bread on a regular basis. I would crave decaf coffee with lots of cream and sugar; for a while there I was getting one a few times a week. Now I have totally natural homemade raw milk ice cream maybe once a week, all the butter and whole milk I want (the latter mainly just on my breakfast cereal), and very little pasta or baked items. The main thing to remember with this, though, is that I AM NOT DEPRIVING MYSELF. When I start to want foods that I know are bad for me then I have to re-evaluate my recent diet, level of fatigue, and any stressors, and figure out what I really need to be properly nourished and satisfied. This is a no guilt way of eating, and it is ultimately a healthy and effective way to maintain an appropriate weight. The key is finding what works for your unique physiological makeup and lifestyle. Of course, if you are eating for emotional reasons that is a separate issue -- and a topic for a later post. Please weigh in and tell me what you think about all this!

Recent text conversation

...with a friend who is cutting down on sugar and refined carbs (not real names).

Karen: I have to tell you John and I were like a couple of addicts last night jonesing for our next hit! We wanted dessert after dinner SO BAD! Ended up eating carrots and hummus, apple, orange, and finally a bag of potato chips at midnight.
Me: What did you eat for dinner?
Karen: Ate pork chops, apple sauce, mashed potatoes, and corn. Drank water. Did not have gum.
Me: How did you feel after? Full? Hungry? Satisfied?
Karen: Satisfied but could have eaten more. John wanted more of something right away.
Me: Was it plain apple sauce?
Karen: Yeah, organic no sugar.
Me: Could be a few things. Maybe John needed more meat. Or wild rice w/herbs & butter and a big green saald might have balanced the meal better. Eating all those carb-heavy foods at once can create the desire for more carbs later. Depends on the person.
Karen: Yeah, that's what happened I guess. Really need a safe dessert.
Me: Yes, sometimes fruit doesn't cut it. Another thing is the fat content. Pork is pretty low-fat so maybe you needed another fatty food with it. Sour cream? Guacamole and chips?
Karen: I mixed tons of sour cream in the potatoes.
Me: Hmm, full fat, right? I think less starch might help. You have to eat enough protein, too, though.
Karen: Yes, full fat.

Post-conversation commentary: I forgot to mention that sugar is 4 times more addictive than heroin! Believe it or not, humans trying to give up sugar face a tougher challenge than your average drug addict. Based on what I now know about sugar and all the bad things it does to the human body and psyche (cancer, depression, aggression, diabetes, weight gain, immune suppression, etc.) it is really hard for me to understand why it's still legal! (especially when a life-giving, delicious food like raw milk has practically been banned outright) Chalk this up to industry pressures: the sugar and corn industries (which of course makes high-fructose corn syrup) are incredibly powerful and more or less "own" many government representatives and agencies (USDA, anyone?).

Well, I'll get off my soap box here. Just keep in mind if you're trying to cut down on sugar that there are a few simple rules to follow:
1. substitute (use raw honey, molasses, maple syrup, or dehydrated cane juice instead of sugar or corn syrup products; while these products will still break down into sugar in your body you will at least get the benefit of the enzymes and minerals which are present in natural sweeteners but not present in refined white sugar; oh, and I should mention artificial sweeteners should be avoided like the plague they are)
2. go slow -- cut down gradually on the amount you use (i.e. a little less every day in your baked goods or coffee until you reach a reasonably-low level, or slowly begin substituting white-flour items with whole wheat)
3. resist your cravings -- eating refined carbohydrate foods and sugar in all its forms (soda, muffins/bagels, pretzels, goldfish crackers, juice, etc.) will simply reinforce the desire for more. I have found that having a couple cookies a few days in a row will make my body expect it -and want it- again and again! Even chewing gum will create this desire: every time you taste something really sweet you will want to experience the sweet taste again, whether it be a few hours later or the next day. The more times you can simply avoid giving in to this desire, the faster these chronic cravings will subside.
4. boost your protein intake -- this will really help with refined-carb cravings (think of it this way: your body is starving for nutrients (protein) so it craves calories (sugar))
5. ADD FATS!!! This is probably the most important thing you can do. While we have been taught to avoid most animal fats thinking they are what is causing our mass epidemic of obesity and chronic disease, this advice is totally wrong. We really need high-quality animal fats (pure butter, lard, cream, duck/goose fat, eggs, meat, etc.) in order to meet our nutritional needs and quench sugar cravings. These fats are very useful for treating numerous disorders from infertility to hypoglycemia. Olive oil, nuts/seeds, avocado, and coconut oil & cream are also great, but not quite as satisfying for many people (and among the plant sources of fats, only coconut products provide a lot of the all-important saturated fats ). You can pretty much eat the amount that feels right for your body without worrying about things like cholesterol, blood pressure, and weight gain. Not only will you easily shed a few unnecessary pounds by eating this way, you will also experience a lift in your mood, greater patience and resilience, more energy, better sleep, clearer skin, and fewer colds/flus and infections (remember, all bad bacteria, tumors, cancer, etc. feed on sugar).

*One note on animal fats: go for local grass-raised animal products whenever possible, and balance them out with a good amount of leafy greens. Experiment with quantities and types that feel right for you!

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.