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Basics 
   Carbohydrates  
   Protein 
      Grass-fed meat  
Know Your Fats
    Essential Fatty Acids
    Chia Seeds  
    Cholesterol  
    Coconut Oil  
    Flax Seed   
    Olive Oil 
    Palm Oil  
    Saturated Fats   

Acid-Base Balance  
    Apple Cider Vinegar 
Benefits of Raw Milk
Fermented Foods (sauerkraut)  
Eggs 
Ginger   
Goitrogen (cabbage family) precautions  
Grains & Beans - their proper treatment   
   Gluten Free Cooking  
Kombucha   

Minerals   
   Boron  
   Calcium     
   Copper 
   Iodine  
   Iron  
   Lithium  
  
Magnesium  
  
Molybdenum  
   Selenium  
   Silicon  
   Strontium  
  
Sulfur  
   Zinc  

Osteoporosis

Superfoods  
   Cod Liver Oil  
   Spirulina & Chlorella/Seaweed   
   Edible Wild Greens   
   Spices 
   Cocoa 
Vitamin Issues  
  Vitamin A 
  Vitamin B complex & B12 
  Vitamin C - Acerola & other berries   
     Lemons - Liposomal C
  Vitamins D   
  Vitamin E 
  Vitamin K/Butter Oil   

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Know Your Fats 
You need plenty of good natural fats to balance out a healthy diet that satisfies. Yes, you need essential polyunsaturated fats in small amounts, but your body is happiest with lots of natural saturated fats, like butter and coconut oil. That may require some adjustment in your thinking, so here's some info that may be helpful:

Heart Specialist Calls for Major Repositioning on Saturated Fat, as It’s NOT the Cause of Heart Disease  

Overcoming Fat Phobia  *  Cholesterol Issues

Essential Fatty Acids - The Omega-3's that your body needs - Omega-6 fats

More on Omega-3 essential fats (includes table of food sources) 
     Composition of Food Oils 

Composition of Different Fats, from The Skinny on Fats by Mary Enig and Sally Fallon

More on Omega-3 essential fat from the Alaska Salmon people

     Fish is food for the brain as well as good protein   

    The Superior Health Benefits of Eating Fish (Yes, Even Though It Has Mercury)

Another essential fat - gamma linoleic acid (GLA) in  Borage Oil

More on Nuts

The Truth about Saturated Fats

More on Healthy Fats

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Flax seed is a commonly used vegetable source of omega-3 fatty acids. Flax seed oil is highly perishable, so I use only freshly ground flax seed. Flax is not the best omega-3 fat, fish oil and cod liver oil being more readily usable by the body. Bruce Fife on Flax Seed Oil.

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Something new - Chia Seeds

 

For centuries the Indian tribes in the Southwest used this tiny seed as a staple food. Today, chia seeds show great promise in helping to provide nutritional balance to the 21st century diet. Chia seeds contain high amounts of Omega 3 essential fatty acids. Also, chia is very high in soluble fiber. Add 1/3 cup of chia seed to 2 cups of water and let sit. Chia seeds will form a gel that is an excellent addition to salad dressings, dips, spreads, soups, veggie juices, etc. This gel will slow carbohydrate digestion, thus providing you with steady energy. (From the Celtic Sea Salt® Web site)

Problems with chia?  

Available at http://www.selinanaturally.com/Chia-Seeds--C84.aspx

Also at:
http://www.chiafarms.com/animal_feeds.html 

and http://www.integratedhealth.com/hpdspec/chia.html  
and Menu 4 Life http://www.menu4life.com/ 

Spouting chia seeds

For detailed info about chia seeds, an excellent source of nutrition go to: http://annieappleseedproject.stores.yahoo.net/chia.html 

Salba, a brand of white chia seed:  http://www.salba.com/ 

Discussion of Salba vs. chia 

 

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Why you should eat grass-fed beef:
The health benefits of omega-3 fatty acids are well known. Cows raised on pasture are a rich source of omega-3's. Cows fattened on grain have lost all their omega-3's! To learn more, check out the Eat Wild website on benefits of eating pasture-based animals – for health, the environment, and the animals.

 

Pastured-based Farming

 

http://www.eatwild.com/

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Olive Oil - Good quality olive oil is very healthful, but quality is an issue - see http://www.truthinoliveoil.com 

 

Kirkland Signature Extra Virgin Olive Oil - one option & some comparisons. 

 

Local source in Toledo - Bumble Olive Oil Company (on Facebook)

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Palm Oil - a very nutritious fat

See http://www.tropicaltraditions.com/red_palm_oil.htm
http://www.unu.edu/unupress/food/8F152e/8F152E04.htm
http://www.wildernessfamilynaturals.com/category/food-oils-natural-red-palm-oil.php

Red palm oil - http://www.coconutresearchcenter.org/article%20red%20palm%20oil.htm 

More information on essential fats

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Cholesterol - an essential nutrient

DEFICIENT CHOLESTEROL:
A COMMON NEW FACTOR IN AUTISM
http://www.greatplainslaboratory.com/cholesterol/web/#diet  

chriskresser.com/low-cholesterol-is-associated-with-higher-risk-of-death-in-women 
from ChrisKresser.com - Health for the 21st Century 

     The research Chris refers to http://www.ncbi.nlm.nih.gov/pubmed/21951982

Dr Mercola on The Cholesterol Myth that is Harming Your Health 
and also $29 Billion Reasons to Lie About Cholesterol

ChrisMasterjohnPhD.com - find 'Fat and cholesterol' on the search engine.

Books on Fat & health issues (and cholesterol)
 *** Here's another list of books on the  cholesterol myth  

Low Cholesterol and violence

The Benefits of High Cholesterol by Uffe Ravnskov, MD

A clear illustration of why low cholesterol is not desirable, by  Dr. Brownstein

More on cholesterol and heart disease - also here and here

Other fats  

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Eggs - an excellent source of cholesterol

The Incredible, Edible Egg Yolk  

Smart Fuel: Eggs  

Three eggs a day keep the doctor away!  

More on Eggs  

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Vitamin Issues - deficiencies are common in our refined Western diet. Here are some to pay attention to:
    Vitamin A  
    Vitamin B complex/B12
    Vitamin C  
    Vitamin D  
    Vitamin K  
     and also Minerals

Vitamin Primer

Orthomolecular.org - Therapeutic nutrition based on biochemical individuality
 - many links to information and other organizations

See also Strengthening the Immune System

Vitamin B complex (halfway down page)

Could It Be B12? - An Epidemic of Missed Diagnoses 

Vitamin B12 http://www.westonaprice.org/vitamins-and-minerals/vitamin-b12 

B12Awareness.org - a serious, often hidden, neglected deficiency.  

Vitamin D - requires adequate vitamin K2 and vitamin A 

The Miracle of Vitamin D, by Krispin Sullivan, CN

Cod Liver Oil - a traditional source of vitamins A & D in proper proportions. 
Best sources listed here.

Fermented Cod Liver Oil: a Traditional Food  

The new/ancient kid on the block - Fermented Cod Liver Oil (FCLO) from Green Pastures.
check out their blog

Garum – The History of Fermented Cod Liver Oil  

Test Values and Treatment for Vitamin D Deficiency
Dr. Joseph Mercola
http://www.mercola.com/2002/feb/23/vitamin_d_deficiency.htm

Vitamin D testing...To test or not to test - only a rat bioassay really tells you! FCLO is way more effective.

GrassRootsHealth - a public health promotion organization focusing on vitamin D and the need for testing 

More on Vitamin D   

The  Vitamin D Council  The Web site of experts in the field of Vitamin D, who are concerned about the epidemic of undiagnosed Vitamin D deficiency. Lots of good info. Note their insistence that the toxicity of Vitamin D from natural sources is overblown, although they have a misplaced fear of vitamin A toxicity instead. Vitamins A & D need to be in balance.  Good levels of magnesium, zinc, B vitamins and vitamin K2 are also needed to utilize vitamin D. Beware! Supplementing with vitamin D and calcium for strong bones can be counterproductive if you are short on vitamin K2 and other minerals.

Chris Masterjohn, PhD, takes issue with the high levels of vitamin D recommended by the Vitamin D Council 

On supposed toxicity of vitamins A & D

Sources: Cod liver oil & Butter Oil
http://www.4radiantlife.com/
http://www.greenpasture.org/   
www.hahnnaturalfoods.com   

Ultraviolet lamps for vitamin D may work better for some folks - www.sperti.com 

Vitamin K2 - The nutrient in butter that Dr. Price called the "X-factor" is now believed to be vitamin K2.  Vitamin K2 is:

  • Essential for proper blood clotting
  • Essential for proper bone formation and strong teeth
  • Protects against heart disease by inhibiting inflammation and calcification of arteries
  • Plays an important role in the nervous system
  • Essential for good fertility
  • Works together with vitamins A & D to promote good health - Dr. Price observed remarkable healing in children when he gave them cod liver oil and butter oil together.

The best sources of vitamin K2 are fermented foods such as cheese & natto and grass-fed animal fats, esp. butterButter oil, made by Dr. Price's technique, centrifuging the especially nutritious early spring butter, is a concentrated source of K2. Green Pasture's Blue Ice Royal is a handy and quite tasty blend of FCLO and BO. Natto is another recommended source of K2.

On the Trail of the Elusive X-Factor  by Chris Masterjohn (vitamin K2)

Vitamin K2 and the Calcium Paradox   

The Ultimate Vitamin K2 Resource by Chris Masterjohn

Is Your Heart Turning to Stone??  - I haven't read the book referred to, The X-Factor Revolution, but it sounds interesting.

Secrets to  Dental Health - 

Vitamin K2 and Cranial Development
http://wholehealthsource.blogspot.com/2009/01/vitamin-k2-and-cranial-development.html

More on Vitamins D & K  

 

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Osteoporosis - Healthy Bones

Dealing with osteoporosis is a lot more complicated than just drinking your milk. –

Vitamin A On Trial: Does Vitamin A Cause Osteoporosis? by Chris Masterjohn
Discusses the importance of balance between vitamins A & D

More on Vitamin A here: Vitamin Primer 

Prevent Bone Loss - Reversing Osteoporosis - can't vouch for the entire site, but a good list of the many nutrients that are important for bone health.

More on Bone Health below

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Minerals  
Boron   
Calcium 
Copper & Zinc  
Iodine  
Iron  
Lithium
Magnesium  
Molybdenum  
Selenium 
Silicon 
Strontium  
Sulfur  

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Calcium 

In his book, The Calcium Lie, Robert Thompson, MD, alerts us to the problems with supplementing with calcium without getting the full range of minerals. Too much calcium depletes your body of a key mineral, magnesium, which many people are short of. His website is very informative http://www.calciumlie.net/ so check it out.

And then Kate Rheaume-Bleue, BSc, ND, comes along and emphasizes the important of vitamin K2 along with vitamin D and calcium in building strong bones and healthy arteries, in 'Vitamin K2 and the Calcium Paradox'.  Here's a review and another here. Grass-fed meat, eggs, butter take on new importance! Unfortunately she doesn't understand the difference between centrifuged high vitamin butter oil and grass-fed ghee.

The 2-to-1 Calcium to Magnesium Ratio  
"Calcium Cannot Be Optimally Utilized Without a Proper Balance of Magnesium.
Magnesium and calcium are two sides of a physiological coin: they are antagonistic to one another yet operate as a team. For example:

  • Calcium exists mainly outside the cells, whereas almost all magnesium is found inside the cells.
  • Calcium excites nerves; magnesium calms them down. 
  • Calcium with potassium makes muscles contract, but magnesium is necessary for muscles to relax.
  • Calcium is necessary to the clotting reaction—essential for wound healing—but magnesium keeps the blood flowing freely and prevents abnormal thickening when clotting reactions would be dangerous.
  • Calcium is mostly found in the bones and gives them much of their hardness, whereas magnesium is found mainly in soft structures. Bone matrix, the soft structure within bone, contains protein and magnesium and gives the bones some flexibility and resistance to brittleness."
              from http://www.magnesiumeducation.com/files/pdfs/Final-Calcium-Magnesium-Ratio-3-1-12.pdf
       

Calcium and Bone Health - an excellent review of all the factors affecting bone health from the point of view of a WAPF-friendly Paleo oriented dietitian.

Boron is essential for healthy bone and joint function, regulating the absorption and metabolism of calcium, magnesium and phosphorus through its influence on the parathyroid glands.  X

The Wonder of Boron 

Boron Treatment For Arthritis  

The Inexpensive Arthritis & Osteoporosis Cure  

The Borax Conspiracy: How the Arthritis Cure has been Stopped by Walter Last 

Technical articles:

Borax 

Boron and Arthritis by Rex E. Newnham, Ph.D., D.O., N.D. (10 page PDF)

The Dogged Path to Acceptance of Boron as a Nutritionally Important Mineral Element by Forrest H. Nielsen, USDA

Iron - an important but potentially problematic mineral. Beware of iron  fortification!
http://freetheanimal.com/2015/06/enrichment-theory-everything.html

Why Checking Your Iron Level Is so Crucial for Optimal Health

Zinc - An Essential Mineral

Is Zinc Really Good for a  Cold?

Copper - Mineral Imbalance & Hair Tissue Analysis - Copper Toxicity

Balancing mineral intake is essential to vibrant health, but can get complicated. Too much, as well as too little, of a particular mineral can upset the system. 

Copper-Zinc Imbalance:  Unrecognized Consequence of Plant-Based Diets and a Contributor to Chronic Fatigue  by By Laurie Warner, MA, CNC

Copper Toxicity - relation to Adrenal Fatigue 

Analytical Research Labs, Inc., recommended by one of the speakers at the 2007 WAPF Conference, is one of the most respected and experienced leaders in the field of mineral balancing using hair tissue mineral analysis. 
http://www.arltma.com/index.html
 

Mineral Information from Analytical Research Labs 

See also ARL's newsletters and articles
www.arltma.com/Newsletters/index.htm 

Josephine, an approved Practitioner of Nutritional Balancing Science   www.naturalhealthprotocol.com/ 
Much info here www.naturalhealthprotocol.com/articles.html 

Healing Chronic Illness by Theresa Vernon, L.Ac. (Speaker at 2008 WAPF Conference) Her website www.tvernonlac.com   

[My chiropractor feels that he gets just as good results from muscle testing (kinesiology), which has the advantage of being able to be done often.]

Copper information (This site has other good nutrient info)

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Magnesium - an important nutrient

One of the important nutrients that Dr. Thompson refers to (above) is magnesium.  Magnesium deficiency is very common and is associated with cardiac arrhythmias, muscle cramps, migraines, metabolic syndrome (diabetes), increased risk of heart attack, and many other problems. Benefits of adequate magnesium - improves insulin sensitivity, helps correct abnormal lipoprotein patterns, reduces blood pressure, blocks migraine headaches, and many other benefits - see articles below.
   from Life Extension Magazine Magnesium review 

For lots more on Magnesium click here.   X

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On the Benefits of Raw Milk:
Why a campaign for Real Milk?

REAL MILK CURES MANY DISEASES
by J. R. Crewe, MD

Brucellosis - a misunderstood threat corrected by proper nutrition - ignored research from the 1940's. 

THE CASE FOR UNTREATED MILK at http://www.naturalmilk.org/, a Canadian Web site

Why Raw? http://organicpastures.com/whyraw/

Other info on Raw Milk

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Superfoods 

Phytonutrients - Flavonoids, polyphenols, quercetin, resveratrol, etc. - the list of phytonutrients seems endless and confusing. This List of phytochemicals in food is long, with lots of overlap, explaining why they are so confusing. If you look at the list you'll see many nourishing whole foods, and understand more reasons why to include them in your diet. Eat whole real foods!  I'm sure the Superfoods below include many of these phytonutrients.

Spirulina is a tiny green spiral coils of algae packed with super nutrition. They harvest the energy of the sun, growing a treasure of bioavailable nutrients. For more information click on Spirulina.com  or Nutrex Hawaii

Chlorella, a green single-cell freshwater algae ,is a rich and balanced source of many nutrients that are essential to health but increasingly deficient in today's diet of processed and refined foods. Chlorella assists the body in detoxifying harmful air-, water- and food-borne 'heavy metals' and chemical pollutants . Source.

More info on chlorella http://www.mercola.com/forms/chlorella.htm

See also Strengthening the Immune System

Seaweed source: www.ironboundisland.com - good to add to salads and soups

More Superfoods listed at http://www.westonaprice.org/health-topics/abcs-of-nutrition/guide-to-superfoods/

Superfood recipe

Cod Liver Oil

Edible Wild Greens:

Peter Gail, Wizard of Weeds 
http://www.herbtvonline.com/wizard-of-weeds.html  
Kris attended his lecture on edible wild plants many years ago.

Interview with Peter Gail 
http://www.wisewomanradio.com/interviews/gail.html and another dated 2011

Dandy Blend - Dr. Gail's popular beverage http://www.dandyblend.com/

   Other info on edible weeds:
     http://www.ediblewildfood.com/edible-weeds.aspx  
     Learn about making Nettle Soup from the site www.NatureSkills.com    
     http://www.landscape-america.com/problems/weeds/edible.html
     http://oldfashionedliving.com/weeds.html 
     http://www.foragingtexas.com/    
     Plants for a Future http://www.pfaf.org/user/default.aspx 
     http://www.eattheweeds.com/   
     Urban Foraging: Weeds You Can Eat  
 

See also Herbs

Cinnamon has beneficial qualities related here, here, here, and here. Important distinction - Ceylon vs Cassia cinnamon and here. Please remember that carbohydrate restriction and plenty of healthy fats are keys to controlling blood sugar and blood lipids (not drugs and low fat diets). Cinnamon would be an adjunct to proper diet in controlling diabetes.

Turmeric also has beneficial qualities related here

Cocoa - the benefits of bioflavonoids in natural cocoa * More on cocoa

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Vitamin C - Vitamin C Foundation - Vitamin C to fight infections

Whole, particularly raw, foods rich in the vitamin C complex are deficient in today's diet. When it comes to maintaining blood vessel integrity, vitamin C requires the help of bioflavonoids such as quercetin and rutin. While the public now has a better understanding of the need for vitamin C, very few are familiar with its intensified healing powers when combined with bioflavonoids. It's interesting that vitamin C produces hydrogen peroxide in the body to fight pathogens!

Research seems to indicate that an adequate dose of bioflavonoids to maintain vessel integrity is about 1/10 the amount of vitamin C consumed. For example, if you already have bruising or capillary fragility, something along the lines of 3 to 5 grams of vitamin C daily should be taken with 500 mg of mixed bioflavonoids.         Alternatives Jan., 2008

A remarkable interview with Dr. Linus Pauling from 1978 http://goo.gl/sQ6wpA 

Vitamin C in the news 2017:
Could vitamin C save lives in sepsis? These hospitals aren’t waiting for proof. http://pulmccm.org/main/2017/critical-care-review/vitamin-c-save-lives-sepsis/ 

Natural Sources of vitamin C:

Acerola - A bright red berry, Acerola contains the most potent source of natural vitamin C and bioflavanoids. For further information: www.rain-tree.com/acerola.htm 
I have ordered acerola powder from Wilderness Family Naturals

Amla - Another excellent source of Vitamin C complex is the Amla Berry. Source: Radiant Life http://www.radiantlifecatalog.com/sec.cfm/ct/2

Goji Berries from valleys of Tibet and Mongolia  - a very rich source of vitamin C and many other nutrients http://www.growgreens.com/page/page/2345565.htm

Camu - Royal CamuTM has more food-sourced Vitamin C than any other known botanical 
   - highly recommended by another WAPF chapter leader 
   - from Whole World Botanicals wholeworldbotanicals.com/royalcamu
   - Pure Radiance C - made with acerola, & camu camu

The Amazing Health Benefits of Drinking Lemon Water
From the Idaho Observer, July 2004
http://www.proliberty.com/observer/20040711.htm

Stress - When under stress, and vitamin C needs are greatly increased, more concentrated forms of vitamin C (as ascorbate) may be needed. Example:

Wellness Formula - from Source Naturals - designed to support the immune system when under physical stress.  A source of vitamin C along with  a "powerful combination of herbs, antioxidants, vitamins, and minerals formulated to boost your well-being." 

Vitamin C and Infections & Toxins 

When the body is under stress, whether from infections, toxins, or even lack of sleep, it's utilization of vitamin C increases greatly, far higher than the recommended daily allowance. Most animals can make their own needed vitamin C, but humans & guinea pigs cannot, so must get it orally. High dose IV vitamin C has been used therapeutically for very serious illnesses.  To avoid getting that sick in the first place, be prepared with good sources of vitamin C on hand. The secret is in taking adequate amounts (1000 mg or more to bowel tolerance) and taking them often (every 1-2 hours).  While vitamin C is completely non-toxic, loose stools indicate you are taking more than your body needs, so cut back.

Curing the Incurable: Vitamin C, Infectious Diseases, &  Toxins by Thomas E. Levy, M.D., J.D. - on using high IV doses of vitamin C to assist the body in fighting pathogens and toxins.  Dangerous internal bleeding is a typical finding in severe toxicity, and is a typical symptom of severe vitamin C deficiency (scurvy)!
Listen to some video clips about vitamin C and " Curing the Incurable" on Dr. Levy's  website  His newer book, Primal Panacea, is more concise, aimed at  doctors.
An oral high dose form - Liposomal encapsulated vitamin C   Summary  X  
I often use NOW C-Complex Powder in my superfood mix because I can get it locally
The advantage of a high quality natural source, such as Camu

Vitamin C heals  by DoctorYourself.com

Riordan Clinic in Kansas, on Treating with high dose vitamin C - includes links to many references.

**Living Proof - documentary revealing the healing power of high dose vitamin C

Vitamin C mega-dosing continues to unleash healing miracles around the world - includes link to making liposomal vitamin C. (The website 8aloha.com no longer exists)  *  more links here

More info on making your own liposomal vitamin C at www.livingherbalfarmacy.com 
*Another video and Another video

and here: http://www.qualityliposomalc.com/index.html - a process using only a blender is described. 

Cforyourself www.cforyourself.com 

Ascorbate: The science of vitamin C. by Hickey S and Roberts H.  2004, a review
 Also here and
Vitamin C: The Real Story, the Remarkable and Controversial Healing Factor. This book emphasizes the importance of frequent large doses of vitamin C throughout the day to bowel tolerance, to maintain high levels in the blood while fighting an infection.   

Wellness Formula by Source Naturals - an excellent way of getting a full range of nutrients plus extra vitamin C. The secret to fighting an infection is frequent dosing of 2 or 3 capsules every two hours or so throughout the day. Loose stools are a sign you are taking more than you need, so cut back. 

X  Strengthening the Immune System  

Vitamin C and Heart Disease

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Vitamin E - should be taken in its natural E complex form. I take wheat germ oil. Other good sources include nuts and many vegetables. Research often uses an artificial form that is not effective.

Wheat Germ Oil  

Critical Importance of Gamma E Tocopherol - found in above foods.  

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Acid-Base Balance   

Apple  Cider Vinegar - from NewsTarget.com 
Enjoy fresh produce and a healthy glow with apple cider vinegar
by Kelly Joyce Neff

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Healthy Carbs are whole natural carbohydrate-rich foods, preferably organic, like properly prepared whole grains and dried beans, potatoes, winter squash, etc. Refined flours and sugars are best avoided, and even healthy carbs may need to be limited - see Carb restriction.  Clean food is important, without pesticides and GMOs

Grains -  their proper treatment  *  (Crispy Nuts) *  (Grain Mills)   
"Sprouting, soaking and genuine sourdough leavening "pre-digests" grains, allowing the nutrients to be more easily assimilated and metabolized. This is an age-old approach practiced in most traditional cultures. Sprouting begins germination, which increases the enzymatic activity in foods and inactivates substances called enzyme inhibitors. These enzyme inhibitors prevent the activation of the enzymes present in the food and, therefore, may hinder optimal digestion and absorption. Soaking neutralizes phytic acid, a component of plant fiber found in the bran and hulls of grains, legumes, nuts, and seeds that reduces mineral absorption."
For the full story of grains and their proper treatment see
http://www.westonaprice.org/modern-foods/wheaty-indiscretions 
and do a page search for "sprouting."

or http://www.westonaprice.org/food-features/be-kind-to-your-grains

Why you don't want to eat boxed cereals

Some folks find they don't tolerate grains because of the gluten protein. Click here for info on gluten free meal preparation. 

Preparing grains for convenience:

To simplify having properly prepared grains ready to add to recipes, I prepare them in advance, soaking overnight (1 cup rice or barley, 2 cups water, 1/4 cup whey), cooking until tender, and then portioning into small containers to put in the freezer until needed. I portion the cooked rice into 6 containers, each containing 2 portions of about 12 grams digestible carbohydrate (doesn't include fiber) each serving. One cup of wild rice or barley, which are higher in fiber, yields 10 servings with about 10 gm carb each serving. 

Carb sources that need soaking (number of servings from one cup dry, to yield about 10 gm digestible carb):

10 servings per cup 8 servings per cup Other (servings/cup)
Barley
Wild Rice
Adzuki beans
Pinto beans
Great northern beans
Navy beans
White beans, small
Red kidney beans  6
Black-eyed peas    5
Brown rice           14
Black beans           9

Molybdenum - Beans are an excellent source of many nutrients. One of note is molybdenum. which is necessary to process the sulfur in foods into sulfate, which is  necessary for bones/joints and liver detoxification, and is necessary to  process the sulfites in wines, etc. See http://lpi.oregonstate.edu/infocenter/minerals/molybdenum/ 

Sue Gregg's handy way to make pancakes from whole grains using the Two Stage Process:  http://www.suegregg.com/about/c.htm 

Grain Mills

Family Grain Mill - http://www.internet-grocer.net/family.htm - well liked by several chapter leaders. Takes two runs through mill to get finer flour,
Also available at  http://www.radiantlifecatalog.com/prod.cfm/ct/5/pid/1120  or 
http://www.householdtraditions.com/family_grain_mill.htm

The WonderMill - http://www.thewondermill.com/ (speedy, but heats grain more)

The Kitchen Mill - http://waltonfeed.com/kitmill.html 

The  Blendtec Kitchen Mill www.blendtec.com/productDetails.aspx?id=49 - chapter leader comment on older model - very noisy and raises a cloud of flour dust.

Lehman's Nutrimill www.lehmans.com/jump.jsp?itemType=PRODUCT&itemID=5505 
    
They also offer a hand crank mill

Some comparison comments

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Goitrogens (foods that inhibit thyroid function)
"It is very important to eat cruciferous vegetables such as broccoli, cauliflower, kohlrabi, bok choy, Brussels sprouts and cabbage every day for protection against diseases that may be induced by exposure to environmental estrogens. As raw cruciferous vegetables contain goitrogens, it is best to eat them fermented, because fermentation neutralizes these thyroid-depressing substances. (Cooking also neutralizes the goitrogens, but also deactivates I3C.)"
From Crucifers and Cancer, By John Foster, MD

See also the article here, under "Vegetables"  

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Fermented foods (aka "Cultured" Foods) are a valuable part of traditions diets, and should be included in our meals today. Yogurt, kefir, sauerkraut and chutneys made by traditional methods are examples of useful fermented foods.

Explanation of lacto-fermentation
www.westonaprice.org/food-features/lacto-fermentation

Books covering fermentation:

Nourishing Traditions by Sally Fallon & Mary Enig

Wild Fermentation, The Flavor, Nutrition, and Craft of Live-Culture Foods
by Sandor Ellix Katz there is much helpful information at his website www.wildfermentation.com
Review www.westonaprice.org/thumbs-up-reviews/wild-fermentation   
His newest book The Art of Fermentation - an in-depth exploration of the topic

Another good book on cultured foods -
Truly Cultured - Rejuvenating Taste, Health and Community with Naturally Fermented Foods, A Cookbook and Nourishment Guide by Nancy Lee Bentley 
www.trulycultured.com 

Feed Me Like You Mean It - another fermentation blog, another book, Real Food Fermentation

Sandor's sauerkraut recipe
www.wildfermentation.com/makingsauerkraut.htm

Making Sauerkraut - on YouTube

More on fermenting foods  

Fermenting vegetables using kefir grains
http://users.chariot.net.au/~dna/kefirkraut.html

Fermented beverages 

Kombucha - an excellent, very healthy beverage made from tea, sugar, and the kombucha culture. It tastes like sparkly apple cider. My only caution is to limit serving size. I only have ~3 oz with supper - in a wine glass.
http://users.chariot.net.au/~dna/kombucha.htm

There's a link to my recipe along with other fermented items here 

http://www.happyherbalist.com/kombucha_brewing_guide.htm

Kombucha, The Balancing Act 
good guidance on managing the home production of kombucha
http://users.bestweb.net/~om/kombucha_balance/

Kombucha info and products - the heating pad looks useful, but expensive:
http://www.kombucha2000.com/
  or

http://www.happyherbalist.com/ (For heating mat & panels, search for 'heating'. The mat is quite reasonable.) Using herbs in kombucha and elderberries  

Kombucha Green Tea Symbiont: A Scientific Health Literature Review 

Why drink kombucha tea?

Kombucha: Myths vs. Truths

Local source of Kombucha culture (just ask for them) 

Available locally (bottled) at Phoenix or Claudia'shttp://www.gtskombucha.com/ 

Ginger - The Ginger People - interesting facts about and source of ginger products.  http://www.gingerpeople.com/

Iodine is a topic of concern because levels in this country are typically much lower than in countries like Japan, where people seem to be healthier. This Website has much info about this issue 
Iodine for Health http://iodine4health.com/index.htm 

More on Iodine 

Some interesting video's on iodine from Dr. Brownstein http://vitamincfoundation.org/videos/#BROWNSTEIN 
Dr. Brownstein's Clinic in West Bloomfield, Michigan

Jorge D. Flechas, M.D., M.P.H. on iodine:
http://www.helpmythyroid.com

"It has been thought that iodine deficiency only manifests as hypothyroidism. Work done by many researchers over the last few years has shown that iodine is utilized by many different sections of the body. Twenty percent of all of the iodine sits in the human skin. A lack of iodine in the skin manifests as very dry skin and skin that does not sweat when an individual becomes hot. In newborn children iodine is responsible for the development of the babies’ I.Q. Recent research shows iodine deficiency is felt to be the source of attention deficit disorder in children.

"Iodine is utilized by every hormone receptor in the body. The absence of iodine causes a hormonal dysfunction that can be seen with practically every hormone inside the body..." www.cancercontrolsociety.com/bio2005/flechas.html 

Dr. Abraham's Iodine Research
 www.optimox.com/pics/Iodine/opt_Research_I.shtml 

Dr. Tenpenny on Iodine:
http://tenpennyimc.com/iodine-for-your-health/
(videos)

http://tenpennyimc.com/2011/03/17/iodine-concerns-prepare-but-dont-overreact/

  

Natural Thyroid Choices www.naturalthyroidchoices.com 

Iodine Yahoo group - health.groups.yahoo.com/group/iodine 

Sources

http://www.quackcenter.com/iodoral.html - and lots of info

Selenium - trace mineral needed in small amounts

Strontium - trace mineral needed in small amounts

Strontium:Breakthrough Against Osteoporosis

www.livestrong.com/article/269250-strontium-rich-foods/ 

Fight-even prevent-osteoporosis with the hidden secrets of this bone-building miracle mineral

  • Stable strontium (not radioactive strontium 90) is one of the most effective substances yet found for the prevention and treatment of osteoporosis and other bone-related conditions
  • The micro-architecture of bone is improved in bone-absorbing strontium - increasing the rate of bone formation. Strontium, magnesium and silica lay down a matrix that is later replaced by calcium in bone development.
  • Strontium enhances the induction of human mesenchymal stem cells to differentiate into osteoblasts (bone builder cells). The human gene called CBFA1, which causes the osteoblast-osteoclast (bone breakdown cells) differentiation, is strontium dependent.
  • Strontium Ranelate was tested as a patentable drug and proved beneficial, but had too many side effects.
  • Other more common, cheaper forms of strontium, such as strontium carbonate, are probably just as effective.
  • Sources (if properly grown) - pignut hickory shoots, American persimmon, black tupelo leaf, red & white cabbage, black cherry juice, dandelion and dandelion wine, asparagus, grapefruit, onion, carrot, cucumber, cinnamon, Brazil nuts, red beets. (See Feb 2008 issue of Acres U.S.A., p. 29)
  • Nutrients that support dense, strong bones are interdependent, and all are needed for optimal bone growth and strength. Besides strontium, they include calcium, magnesium, vitamin D, vitamins K1 and especially K2, vitamin C, potassium, copper, manganese, zinc, silicon and boron. 
  • High quality raw milk is the ultimate bone builder, of course, as any well nourished nursing infant reveals. Lisa's bone strength returned to normal after she discovered Dr. Price, gave up her vegan lifestyle, and began drinking raw milk.

See Ultimate Bone Support http://advancedbionutritionals.com/  and Dr. Jonathan Wright's Osteo-Mins 

Silicon

The recent research confirms that silicon stimulates the formation of collagen, a protein that gives bones their strength and flexibility, joint cartilage its cushioning ability, and a scaffold upon which bone mineralization occurs. Silicon is important for joint cartilage and bone formation and maintenance.

The richest sources of silicon are unrefined grains of high fiber content, cereal products and root vegetables. Because it is made from grains, beer also is a dietary source of silicon. Nutritional yeasts are also a source of silicon.  Horsetail is also a rich source - best absorbed by making it into a tea.

http://www.ars.usda.gov/News/docs.htm?docid=9264

DE (food grade) is a source of silicon, in the form of silica - a small amount is absorbed into the blood stream and gradually dissolved.  X

Silicium Laboratories, LLC, blog about silicon

Good book "Silica-The Amazing Gel", by Klaus Kaufman

Silica and the Microbe's Kiss, by Charles Walters (from Acres U.S.A.)

Sulfur - a recently identified deficiency

Sulfur Deficiency by Stephanie Seneff, PhD - A Possible Contributing Factor in Obesity, Heart Disease, Alzheimer’s and Chronic Fatigue

Gluten Free Cooking

www.westonaprice.org/food-features/going-gluten-free - includes very helpful guidelines for gluten-free cooking

www.intentionallydomestic.com 

Priscilla Smith, another WAPF Chapter leader, wrote a gluten free cookbook that is available to download for $5.  It is called, "Living, Loving, and Cooking with my Daughter - The Cookbook that explores the Art of Creating Nutrient-Dense Gluten-Free Foods." See 
www.nourishingyouandyourchildren.blogspot.com 

This blog author is a WAPFer and she makes gluten free sourdough bread regularly:
everythingfreeeating.blogspot.com/

Also, on the gfcfnn Yahoo group is a list of all of the recipes in NT that are gf and/or cf:
health.groups.yahoo.com/group/GFCFNN
It's in the files section under "Recipes from Nourishing Traditions."

www.FoodForLife.com gluten-free and sprouted breads

Coconut flour recipes can be useful: 
www.tiana-coconut.com/coconut_flour_recipes.htm.

More gluten free links

More on restricting grains

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The Good Shepherd

The LORD God then said:
I will look for my sheep and take care of them myself, just as a shepherd looks for lost sheep...  I will be their shepherd and will let them graze on Israel's mountains and in the valleys and fertile fields. They will be safe as they feed on grassy meadows and green hills. I promise to take care of them and keep them safe, to look for those that are lost and bring back the ones that wander off, to bandage those that are hurt and protect the ones that are weak. I will also slaughter those that are fat and strong, because I always do right.

Judgment on the Strong Sheep

The LORD God said to his sheep, the people of Israel:
I will carefully watch each one of you to decide which ones are the strong sheep and which ones are weak. Some of you eat the greenest grass, then trample down what's left when you finish. Others drink clean water, then step in the water to make the rest of it muddy. That means my other sheep have nothing fit to eat or drink.
So I, the LORD God, will separate you strong sheep from the weak. You strong ones have used your powerful horns to chase off those that are weak, but I will rescue them and no longer let them be mistreated. I will separate the good from the bad.

From Ezekiel 34: 11-22 (CEV)