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Page Contents:

Basics

Fat and Cholesterol Issues

Healthy Fats you should know about

    Omega-3 Fats

    Update on Essential Fats

    Grass-fed Beef  

    Monounsaturated Fat  (Olive Oil)

    Saturated Fat    

       Butter

       Coconut Oil

Carbohydrate Issues  

    Low Carb  Diets  

Metabolic Typing

Protein Issues 

Weight Control    

Biblical Nutrition   

Other Nutrition Concerns

Historic Research (Weston A. Price)

Recommended Books

 

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Basic Alternative Nutrition, based on healthy traditional eating - the 'Bible' of the movement and the primary Web site:

Nourishing Traditions, by Sally Fallon and Mary Enig
"This well-researched, thought-provoking guide to traditional foods contains a startling message: Animal fats and cholesterol are not villains but vital factors in the diet, necessary for normal growth, proper function of the brain and nervous system, protection from disease and optimum energy levels. Sally Fallon dispels the myths of the current low-fat fad in this practical, entertaining guide to a can-do diet that is both nutritious and delicious." See my review of reading this book.

 

The Weston A. Price Foundation

"The Weston A. Price Foundation is a nonprofit, tax-exempt charity founded in 1999 to disseminate the research of nutrition pioneer Dr. Weston Price, whose studies of isolated non-industrialized peoples established the parameters of human health and determined the optimum characteristics of human diets. Dr. Price's research demonstrated that humans achieve perfect physical form and perfect health generation after generation only when they consume nutrient-dense whole foods and the vital fat-soluble activators found exclusively in animal fats."

 

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The basics on fats * protein * carbs * saturated fat

 

Some Web sites dealing with issues concerning fat and cholesterol:

 

Weston A. Price Foundation website on healthy fats and the damaged fats we should avoid:

Know Your Fats!

 

The Oiling of America by Mary Enig & Sally Fallon

On how we have been fooled by the vegetable oil industry

The Oiling of America text,  on YouTube 

 

The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet by  Nina Teicholz, investigative journalist, 2014. An in depth look at how Dietary Guidelines for Americans came to promote a low fat diet diet limiting saturated fat and cholesterol. Review * Excerpt 

 

The Cholesterol Myths

by Uffe Ravnskov, MD, Ph.D. - Book and Web site that lays out in detail the case against the cholesterol theory of heart disease. See and especially New cholesterol guidelines for converting healthy people into patients

The International Network of Cholesterol Skeptics Web site
http://www.thincs.org/

"The International Network of Cholesterol Skeptics (THINCS) is a steadily growing group of scientists, physicians, other academicians and science writers from various countries. Members of this group represent different views about the causation of atheroscerosis and cardiovascular disease, some of them are in conflict with others, but this is a normal part of Science. What we all oppose is that animal fat and high cholesterol play a role. The aim with this website is to inform our colleagues and the public that this idea is not supported by scientific evidence; in fact, for many years a huge number of scientific studies have directly contradicted it. "

More on cholesterol

WHY THE CHOLESTEROL-HEART DISEASE THEORY IS WRONG
Malcolm Kendrick, M.D.
http://www.becomehealthynow.com/ebookprint.php?id=1112

Illustration of why I don't trust convention medical recommendations:
How 'opinion leaders' among doctors are won over by cash and other offers from the giants of the pharmaceutical trade

Most doctors claim that drug company sponsorship of doctors by the
drug companies has no influence on their prescribing practices. In this revealing article, the Guardian's Sarah Boseley explains why the medical profession is under a mass delusion.

 http://www.guardian.co.uk/uk_news/story/0,,1319622,00.html

 

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Healthy Fats you should know about - 
Essential PUFA & Saturated Fats & Monounsaturated Fats

 

PUFA (Essential polyunsaturated fatty acids)
Omega-3 Unsaturated Fatty Acids
are essential nutrients that we must get in our foods. They are found in tissues throughout the body. They are woefully lacking in the typical American diet. Their lack has been associated with with everything from heart disease, diabetes, and cancer to hyperactivity and mental disease. For more detail check out Dr. Mercola's articles:
    Omega-3 is Essential to the Human Body
    Omega 3 Oils: The Essential Nutrients

    Cardiovascular Benefits of Omega-3 Fats

    Frequently asked questions about fish oil & cod liver oil   
    NIH on Omega-3's  

and Update on Essential Fats. by  Krispin Sullivan, CN
Krispin is a Clinical Nutritionist in private practice in Marin County, CA

Sardines - an excellent source of omega-3

* It is essential that omega-3 and omega-6 fats be in proper balance. If you consume too much omega-6 fat it crowds out the omega-3 fats which are often in short supply. Our American food supply is way out of balance, with too much omega-6 fats. This means avoid too much omega-6 fat, as in most vegetable oils (corn, safflower, sunflower, soy, and cottonseed), even peanut butter. That's why I avoid most salad dressings and prefer those made with extra virgin olive oil or Mary's Oil Blend. The amount of these essential fats the body needs is actually quite small, so don't overdo.  The amount of these essential fats in meat, eggs and butterfat is quite small, but when from grass-fed animals the essential fats are in proper balance, while in feed-lot beef and milk and eggs from confinement operations the balance is way too high in omega-6 fats.

*Note what Krispin says about these two types of fat 

* Dr. Weil on omega-3 and omega-6 fats  - "cut down on omega-6 levels by reducing consumption of processed and fast foods and polyunsaturated vegetable oils (corn, sunflower, safflower, soy, and cottonseed, for example). At home, use extra virgin olive oil for cooking and in salad dressings. Eat more oily fish or take fish oil supplements, walnuts [actually they are rather high in omega-6 fats], flax seeds, [chia seeds], and omega-3 fortified [or pasture raised] eggs. Your body and mind will thank you."

Dr. Bill Lands did research on the problem of Omega-6 displacing Omega-3 in the typical American diet. He was looking for an underlying reason for obesity, heart disease, etc. His basic message - if your tissues are too high in omega-6 fats you are headed for trouble health-wise. Dr Lands had a program you could download to estimate your omega-6/3 intake (no longer available). The problem is that the USDA data base he used doesn't have figures for grass-fed meat and dairy, which have a beneficial ratio for omega-6 to 3 fats, as opposed to the ratio in conventional corn and soy-fed animals. Don't rely on canola oil to get a better balance, as it still has significant amounts of omega-6 fats, and is highly processed!  

Chart of Essential Fats in Food Oils

Selecting Fats and Oils for Health  

And there's this about research in Dec. 2010 Brit J Nutr:
Meta-analysis Reveals "Heart Healthy Omega-6 Fat" Increases Risk of Heart Disease

What high omega-6 corn oil can do - Dissolve away those pesky bones! 

Getting thin - on fats
The healthy, sure-fire way with omega oils
by Ann Louise Gittleman

 

More on Omega-3's:

 Omega-3's have been called the "Wellness Molecules" by Dr. Andrew Stoll, M.D., who has written a book called "The Omega-3 Connection," which details all the many ways that our bodies suffer if we do not get adequate omega-3 fatty acids - especially in the area of mental illness, his field of expertise. Dr. Stoll occasionally seems to support the notion that saturated fat and cholesterol cause heart disease (see page 66 & 69).  It becomes obvious how flawed this hypothesis is when you consider that omega-3 fatty acids were never considered when much of this research was done and the anti-fat paradigm became entrenched in the minds of the medical establishment. Since our typical commercial sources of saturated fat and cholesterol are woefully lacking in omega-3's because of mass production methods, medical authorities are completely misguided in blaming saturated fat and cholesterol rather than the lack of omega-3 fatty acids. Dr. Stoll recommends "no cod liver oil," whereas cod liver oil is a valuable source of vitamin D and omega-3's, especially during the dark winter months, although it provides only modest amounts of omega-3 fats. 

 

Brain health and fish oil 

Omega-3s Boosts Young Adults' Brains   

More on omega-3's and behavior   - see also here

 

More on Essential Fatty Acids

 

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Monounsaturated Fats

The monounsaturated fatty acid most commonly found in our food is oleic acid, the main component of olive oil as well as the oils from almonds, pecans, cashews, peanuts and avocados.  There are also high oleic versions of sunflower and safflower oils

 

Extra Virgin Olive oil (EVOO) has been associated with the health benefits of the "Mediterranean Diet" although those folks also ate many animal fats. The monounsaturated fats are relatively innocuous in the body. The polyphenols and other compounds in EVOO may be the main source of benefits. As the review of Tom Mueller's book (below) says  "When not heat treated or industrially processed, EVOO contains over one hundred polyphenols, vitamins and other volatile compounds that protect and repair the body as well as act as anti-inflammatories and reduce oxidization of cells."  Many of the beneficial compounds are lost when olive oil is refined, so I don't recommend them.

 

EVOO is a somewhat delicate oil, best used in salads or for sautéing and stir-frying, rather than regular frying. 

 

Unfortunately with the popularity of olive oil has come adulteration. My advice is to remember that good EVOO get thick when it is refrigerated.  So try refrigerating your olive oil, and if it doesn't get thick it's adulterated with something like cheap corn oil. They keep your EVOO at cool room temperature in a dark cupboard.  Here are a couple sources of more info on EVOO:

 

Extra Virginity: The Sublime and Scandalous World of Olive Oil, By Tom Mueller (a review) This book reviews the extent of olive oil adulteration that has occurred throughout history, and gives some clues for how to find quality EVOO.

Truth in Olive Oil also offers advice on finding the best EVOO  But be aware that the site has a slight anti-animal fat/saturated fat bias.

 

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Benefits of Saturated Fat

 

Saturated Fat Does a Body Good By Chris Masterjohn

 

The Skinny on Fats By Mary Enig, PhD, and Sally Fallon

 

Books on Fat & health issues - other research - more on sat. fat

 

And once again in 2016 - Saturated Fat Finally Vindicated in Long Buried Study

"Saturated fats - Do NOT cause heart disease..."

 

On benefits of coconut oil:
Traditional Asian cultures that eat significant amounts of coconut in their diet do not suffer from modern diseases seen in western cultures, such as heart disease and diabetes. The condemnation of saturated fat is again seen as misguided and erroneous. Coconut oil is, in fact, an excellent cooking oil, because it is very stable. It is also a important source of lauric acid, which is a valuable antiviral and antibacterial agent. For more information check out
A New Look at Coconut Oil, by Mary Enig

Sources of unrefined coconut oil

 

On the benefits of butter and cream
"Butter is a natural fat, made from cream. Margarine is an artificial concoction of chemicals. Not only does butter taste better, but it's good for you. Butter is a source of fat-soluble vitamins A, D, E and K, and important trace minerals magnesium, zinc, chromium, selenium and iodine. Purchase organic butter produced without the use of hormones, steroids and antibiotics. Raw butter from pasture-fed cows is even better."

From "Taking the Fear out of Eating Fat" by Lori Lipinksi

 

Benefits of Red/Virgin Palm Oil  

Saturated Fat. On your Plate or in your Blood?

Overcoming Fat Phobia

A related issue - Cholesterol

 

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Some websites and books dealing with excess carbohydrate and obesity/diabetes (Syndrome X):

The common denominator in many of our common degenerative diseases as well as obesity is insulin - an excess of it. This long lecture by Dr. Rosedale will help you to understand this issue so crucial for your good health.

 

Insulin and Its Metabolic Effects by Ron Rosedale, M.D.

Strong words about the dangers of excess carbohydrate:
Scientific Proof Carbohydrates Cause Disease

 

For a review of the history of man's eating patterns read
Caveman Cuisine by Sally Fallon and Mary G. Enig, PhD

 

Other books and articles on carbohydrate restriction.

 

 

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Obesity
http://www.westonaprice.org/obesity-a-weight-loss.html

 

 

Several books and references address the evils of refined sugar and white flour, and the problems with high carbohydrate foods (too much insulin in your system). They do not always address the issue of fat quality involved in making wise food choices.  Be sure you understand high quality fats before you read these sources, and  pay attention to the advice in Nourishing Traditions on soaking grains, using only healthy fats and oils and avoiding goitrogens, such as soy foods and raw cabbage.

Determining Ideal Body Weight

 

More on Obesity and Weight Control

 

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Metabolic Typing --- and other variations on this theme 

And finally a book that sorts out the differences in people's metabolism, explaining why some folks don't do well on a low carb diet. The book offers somewhat of a 'cookbook' approach to the very complex problem of individual variation, but gives important insight into how faulty nutrition underlies a host of modern chronic disease problems, and what you can do about it. A short-coming of the book to be aware of is their confusing use of the words "fats" and "proteins" when they actually mean "fatty foods" and "protein foods." (See pp. 178-180, where they recommend "40% proteins" and "30% fats" -- a meal that is approx. 30% fatty foods and 40% protein foods may very well contain 20-25% protein calories and 60-70% fat calories, but equal grams of fat and protein!) 

 

        The Metabolic Typing Diet, 2000
        by William Wolcott & Trish Fahey

 

"Customize your diet to your own unique body chemistry. For hereditary reasons, your metabolism is unique. Cutting-edge research shows that no single diet works well for everyone--the very same foods that keep your best friend slim may keep you overweight and feeling unhealthy and fatigued. William Wolcott, a pioneer in the field of metabolic research, has developed a revolutionary assessment program that allows you to identify your "metabolic type" and create a diet that suits your individual nutritional needs." From the back cover.

"True good health is not a condition that is merely free of adverse symptoms. It's a state of dynamic well-being, one that is reminiscent of childhood exuberance and joy. When your body is functioning the way it's designed to function, you should be experiencing boundless energy all the time, a keen awareness of your surroundings, a very strong and positive emotional state, and a natural love and zest for life." (page 57)

Fast & Slow Oxidizers

 

Dr. Mercola on Metabolic Typing

 

Eating according to your blood type - a negative review

 

Other diet reviews

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Historic Research:

* On the classic research of Weston A. Price on the excellent health of people on native diets

http://www.westonaprice.org/nutrition_greats/price.html

 

* Charles T. McGee M.D., author of Heart Frauds, has put together a brief but wide-ranging review of the research on healthy native diets in a piece that I have purloined from his Web site, so I could add some comments and explanations. But all the links to the original are provided. 

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Other sources of information:

 

* My list of books Worth Reading

 

* My list of books on gardening and agriculture

 

* Some books recommended by the Price Foundation – notice the books on the right are not recommended.

http://www.westonaprice.org/book-reviews.html

 

* Longevity Library - Having a healthy population makes focusing on healing sickness far less important. This library collection is concerned with the question "what makes people healthy?" Prior to WWII, why did some peoples in some places on Earth enjoy exceptional life spans with far greater well-being? In this collection we offer books and other materials that explored these questions [but are out of print].

 

* Dr. Mercola's Recommended Books - This is a site worth checking out for books that may be helpful.

http://www.mercola.com/forms/books.htm

 

* Some Helpful Web sites

 

* Other Food Issues

 

* Biblical Nutrition
Do a search on 'Biblical Nutrition' and you will find some wild and wonderful things, sometimes used in support of not so healthy nutrition ideas. Nutrition in Biblical Times is a good source of info on the topic.

 

The Maker's Diet by Jordan S. Rubin, N.M.D., Ph.D.
expands on the theme
. Jordan's story of recovery from deadly bowel disease is truly remarkable. This book could be a life-saver for those suffering from serious health problems that include multiple food intolerances. 

 

A Biblical Feast - Foods from the Holy Land
By Kitty Morse