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Dieting Makes You Crazy

January 30, 2014 / Debbie / Comments Off

Are any of you listening to the free, on-line lectures this week via either Future of Nutrition or the Paleo Con? They’re great! What a wealth of information, motivation, and inspiration. If you want to improve your health or lose weight, you’ve got to change your brain. To do that, you’ll need to fill your brain with thoughts outside of your normal thought patterns. If “diet mentality” has dominated your thoughts, then listening to totally different perspectives, over and over again, will help you shift to thinking of food as medicine/information/how we feel/chemistry; not math/calories/our enemy. These conferences are turning the Diet Industry paradigm on it’s head; I love it!

Can you think of one other industry on earth that Fails so regularly, completely, perpetually, and yet is promoted, advised, trusted, and believed over and over and over again? Every year people spend BILLIONS of dollars on diet foods, diet pills, diet potions, diet programs, weight loss surgeries, and every trick in the book, to either lose weight and gain it back, or not lose weight at all. It doesn’t make sense: fool me once, shame on you, fool me twice, shame on me.

Diets don’t work. Ever. One of the speakers likened Dieting to holding a volleyball underwater: as soon as you let it go, KaBoom! He also said that when you’re a Dieter, you either have Good Days, or Bad Days. Who relates to that?? How many times have you said that to yourself: I was bad today. ? That’s a sure sign you’re in Diet World; you’ve either stuck to your low calorie diet magic foods, or you’ve blown it. You were either Bad or Good.

Ugh. Please please please, if you’re stuck in that world, you’re doomed to weight gain, lots of failure, and missing out on life because food, dieting, and weight hi-jack your thoughts. Low fat, low cal dieting also makes you fat, sick, and potentially crazy. Look around. Look at the evidence. 70% of the U.S is overweight. 70%.

Go back to when I said that the Diet Industry fails time and time again, yet continues to profit (greatly) and be promoted by main-stream medicine as the solution to your problem. Here’s an except from WebMd from googling, “how to lose weight”:

“You can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.

How to Lose Weight Fast

If you burn 500 more calories than you eat every day for a week, you should lose about 1-2 pounds per week.

If you want to lose weight faster, you’ll need to eat less and exercise more.

For instance, if you take in 1,050 to 1,200 calories a day, and exercise for one hour per day, you could lose 3-5 pounds in the first week, or more if you weigh more than 250 pounds. It’s very important not to cut calories any further — that’s dangerous.”

Do you see the insanity of this line of thinking? It’s NEVER worked. Science has proven for years that reducing calories and withholding nutrients sends our body into STORAGE MODE, not burning mode. Even hours of exercise won’t work, trust me. Exercise for health, not weight loss. Besides that, 1,050 to 1,200 calories a day? Can you say, “starving frenzy”?? I mean, talk about a rebound binge waiting to happen.

When you reduce calories/diet, the body and mind become “stressed” because famine is perceived; when this happens, stress hormones like Cortisol are released into the blood stream. Cortisol increases triglyceride production, it inhibits sensitivity to leptin and insulin, it shuts down digestion, it prohibits the body from burning fat, it turns muscle tissue into sugar/glucose for fast energy. When that glucose isn’t actually used to “outrun the sabertooth”, then the body repackages that excess glucose into fat, and stores it in the belly area. (This is the connection between stress and belly fat.)

I’ve had two emails this week expressing sadness over saying goodbye to favorite foods. Expressing sadness over anticipated, up coming hunger and deprivation. This doesn’t have to happen. Eating a Real Whole Foods/Paleo/Primal type diet isn’t about low calorie, or low carb, or low fat, or hours of exercise. It’s not about small plates, counting calories, putting your fork down, or counting your chews. It’s about deleting processed foods and eating good sized meals of meats, fats, vegetables, some fruits, some nuts and seeds, and some whole fat dairy if you can digest it. It’s being a “nutrient seeker”. If you’re actually hungry, then you need to eat more at your meals. If you did eat adequately, then recognize that your hunger isn’t “hunger”, it’s just your brain wanting pleasure from the foods you’ve been spoiling it with, or it’s crying for the constant stimulation it’s used to.

That might sound a little harsh, but it’s the truth. There’s an upside to that though. Our body, our brain, our taste buds, our neural nets – they’re adaptive. They won’t adapt to starvation, or actually, they’ll adapt with negative patterns, habits, thoughts, and results, but they will adapt beautifully to a lifestyle that focuses on feeding yourself sufficient nutrients to build your cells, repair damage, fight virus and bacteria, and have normal, healthy levels of neural transmitters like serotonin and dopamine. You know, before “dieting” became a “thing” in the 1970s, very, very few people were overweight. It’s time to throw off the diet yoke. It’s never worked for anyone. Quit making yourself crazy, and focus on re-aligning your brain to accomodate planning, packing, and cooking. Start looking at food, even fat, for the nutrients it provides. Start looking at processed foods as the toxic chemical poisons they are.

You are not destined to be overweight, sick, or tired. You can be a healthy weight, unbelievably well, and energetic. Eat foods that nourish your mind and body. Be a Real Whole Foodie.

Category: Fats, Mind/Body, Psychology of Eating, RWF / Tags: cortisol, diets don't work, Future of Nutrition, Paleo Con, Real Whole Foodie

Lose Weight Without Dieting, and No Recipe Paleo Meals

January 13, 2014 / Debbie / 2 comments

I’ve had more emails in the past week than in the past couple of months; I’ve struck a nerve asserting that you can be slim without dieting. Some women are asking if it’s actually possible, since we’ve all been brainwashed with Diet Propaganda since birth; and some women are lamenting their Food Addiction. ( They believe it, they just can’t stop eating.)

Two different issues, but the resolution is the same: Real Whole Foods. Make your meals comprised of Good Fats, Clean Proteins, and TONS of vegetables, some fruit, some nuts and seeds, and dairy if you can tolerate it. These foods contain the nutrients that make up every single cell in our body. Glucose/Carbs/Starches/Sugars – they make nothing. Our body uses a tiny MOLECULE of glucose inside the cells for fuel. Our cells can also use fat and ketones for fuel. That’s how people who live in areas with little to no vegetation thrive. God designed our body to only be able to store a tiny bit of Glucose/Sugar/Carbohydrate, and convert any extra to Fat.

Changing gears here, until the mid 1900s, American’s didn’t have a weight problem. Health problems were horrible diseases like Typhoid or Cholera. Check out this chart which relates changes in our food supply to how Heart Disease and Cancer went from almost unheard of in 1900, to being the top two causes of death by 1950. In 2013 we have a better chance of SURVIVING heart disease and cancer, but a GREATER than ever chance of developing it; despite Modern Medicine and all it’s advice.

What’s the link between our exploding weight and our horrible health? Food. By 1950 hydrogenated oils like Crisco and Margarine were household staples; in the 70s/80s, high fructose corn syrup became the predominant sweetener used in packaged/processed foods, in the 80s and 90s, chemically enhanced, fake foods and diet foods became a new norm. Sugar went from 18 pounds per person in 1800, to 90 pounds per person in 1900, to almost 200 pounds per person in 2010. Americans have drastically decreased their consumption of fatty meats and saturated fats, and vegetables and fruits.

The Results? 70% overweight, more than 30% obese. Heart Disease, continually increasing, Diabetes – EXPLODING, Cancer – continually increasing, Depression/Anxiety/Migraines/Alzheimer’s – EXPLODING…. I could go on and on.

The take-away: Dieting hasn’t worked; it’s actually had the opposite effect! Statistically, almost 100% of EVERYONE who loses weight on a “diet” gains it back. Most people gain MORE than they lost. Reducing calories lowers Thyroid hormone, and increases Cortisol. Eat a Low Fat/No Fat Diet, which means carby diet foods, and your Insulin increases. Losing weight becomes more and more difficult with each consecutive diet. The hormonal effect of dieting is disastrous.

What’s the latest in this line of research? The effect dieting has on our Neurotransmitters, like dopamine and serotonin. It completely depletes them or whacks out their levels. If our Neurotransmitters aren’t level or normal, we can’t be normal. This is where food addiction comes into play, along with depression and anxiety. Want to learn more? Read the Diet Cure by Julia Ross, it’s fantastic. Want to work on this? Get in touch with me.

Think you can’t lose weight by eating meals of Real Whole Foods that contain lots of fat and actually leave you feeling full? You’re wrong. The real fact is you can’t lose weight PERMANENTLY on a diet. Just TRY a Real Whole Foods approach, try and see what happens for a month. Really, what do you have to lose?

I’m going to close with some No Recipe Paleo Meals that I’ve cooked in the past few days. (Power Cooking to a Walking Dead Binge!!)

This is Roasted Potatoes: Put about 1/3 cup of butter (I used KerryGold) in a large baking dish (with sides) and let it totally melt in your oven (450) for a few minutes. Scrub and chop a 5 pound bag of Russet potatoes. Put the potatoes in your baking dish and mix/stir around so all the potatoes are covered in butter. Sprinkle a LOT of salt and pepper, and Italian seasoning on top. Bake for about 45-55 minutes, stirring/flipping at least twice. Let these cool and then freeze flat in big ziplocs; you can just “break off pieces” and reheat in the oven or a pan with more butter.

Here’s Roasted Cabbage, Cauliflower, and Sausage: I made a huge pot of broth (24 hour simmer of chicken bones in water and 1tbsp white vinegar) earlier this week. I used 10 cups here, some Malt Vinegar, cabbage, cauliflower, onion, garlic, leeks, sausage, italian seasoning, salt and pepper. This also freezes well.

And last, Mark and I went away this weekend; here’s what I cooked in our cabin: brussels and onions in butter, water, salt and pepper, mixed with ground lamb, and a side of fried plantains. The next picture is the leftovers mixed with a few eggs for breakfast.

Category: Carbs, Cooking, Fats, No Recipe Paleo Meals, Paleo Diet, RWF / Tags: Diet Cure, Dopamine, Julia Ross, Neurotransmitters, Paleo Recipes, real whole foods, Serotonin

Counting Calories? Raw Eggs? Milk for Everyone? Reader Questions-

January 11, 2014 / Debbie / Comments Off

Morning! I’ve received several good questions this week, which I’m going to answer here (questions are “condensed” for brevity).

(1) WHAT’S THE DEAL WITH ME EATING SO MANY RAW EGGS; AREN’T RAW EGGS DANGEROUS?

I eat raw eggs 4 or 5 times a week, usually 2 at a time. All my eggs are from farmers, not commercial egg producers/grocery stores (except my local, small grocery store, the IGA, which sells Farmer Eggs). I’d NEVER eat a raw egg from a commercial grocery store. At this point, I don’t even want a cooked egg from a grocery store. The egg’s nutrient profiles are a reflection of what they’re fed (grains for commercial chickens; plants and bugs for farm raised). Also, I’d like to NOT support commercial chicken farming. Have you seen how they’re raised? There’s plenty of sneaky youtube videos, and here’s a synopsis to read.

There’s so many food myths that have been busted for me in the past few years, and this Raw Egg thing is one of them. I use Raw Eggs for my self and my family several times a week for 4 or 5 years now, and no one’s become sick. Our Real Whole Food diet’s made us all healthier. Again though, I’d NEVER eat a raw commercial eggs. Interested in learning more? Read Dr. Mercola’s post on Raw Eggs, he includes plenty of sciency facts. BTW: I pay $3.50/doz.

Ohh, I got a few emails in response to my milk post, suggesting I’m recommending milk for everyone. Not at all! I’ve said several times that Raw Dairy is a good food – if you can tolerate it. A lot of people can’t. My youngest daughter Shelby tested positive for Lactose Intolerance, although she can tolerate raw much better than pasteurized because Raw Milk has Lactase. Here’s something interesting: there’s two reasons people are “sensitive” to milk. (IMPORTANT: Lactose Intolerance DOES NOT equal an Allergy; allergies can be life threatening. Intolerance/sensitivities gives you bad stomach aches.) Interesting research on milk intolerance is suggesting that it maybe a secondary reaction to Gluten Intolerance, via Molecular Mimicry. Here’s the thinking: No one has the enzymes to digest Glutens (grain proteins). They go thru the small intestine wall, into the blood stream, NOT COMPLETELY broken down, causing “Leaky Gut”. These big proteins aren’t supposed to be in the blood stream, so our immune system mounts an attack. Casein proteins from dairy look VERY MUCH LIKE GLUTEN PROTEINS. Eventually, our immune system MISTAKENLY attacks the casein proteins also. What to do? Heal and seal your gut, quit eating glutens, and often the dairy sensitivities go away. Think that sounds crazy? No crazier than when our immune system attack our joints, our thyroid, our liver, our pancreas, or any other part it wants to in Auto Immune Disease. Those are mistakes also; our immune system shouldn’t attack us, but it happens. Want to learn more, read this piece by PhD scientist Sarah Ballentyne, aka The Paleo Mom. She’s all about whacked out immune systems as she deals with it herself.
Last Question, how many calories do I eat a day? Oh My Gosh I haven’t counted calories in a few years and WHAT A RELIEF!!! I’m guessing, due to huge amounts of fat, that I eat close to 2500/3000 a day. Way up from my compulsive decades of consuming Low Fat /No Fat foods, (until my inevitable binges), where I stressed, starved, and worried every single day about my weight. I eat Real Whole Foods 3X a day, and I rarely EVER snack ( I eat too much fat and protein to get hungry ). If I have dessert ( Paleo!) I have it WITH a meal. My weight? Unbelievably steady. Stomach issues? Zero. Let me say it like this: As I’ve COMPLETELY eliminated dieting/diet foods/diet thoughts, I’ve consistently had the best weight and the best health of my life.

I’m feeding my body the nutrients it wants, and I’ve deleted the negative cascade of hormonal results that happen with dieting (high cortisol, high insulin, low thyroid).

What’d I eat yesterday?

Paul Newman Organic Vanilla Coffee with 1/3 cup Raw Cream

B – raw whole fat keifer (1 cup) 2 raw eggs, frozen spinach and cherries, coconut flakes, cinnamon, ginger, Manuka honey (google it)

L – several slices of DELICIOUS deer sausage with jalapenos and cheddar, an orange, and a macaroon, handful of mixed nuts

D – baked fish, roasted white potatoes in butter and herbs, a mix of broth/tomatoes/cabbage/cauliflower/onion/garlic soup.

And last question: can I be more specific with my recipes, i.e amounts of ingredients: Sorry, I don’t cook that way. I only use recipe books for their pictures and ideas. That mix I made for dinner last night or any night? I had those things in the fridge, so I threw them together. Three nights in a row earlier this week, I made brussel sprouts with various ingredients: broth/butter/bacon/sausage/onions/carrots/sweet potato/cheese. I load on herbs and spices and heat depending on who’s home and what I’m feeling. Cooking’s Not Brain Surgery. ( Baking however is, you MUST follow recipes when baking.) Just put together foods and flavors you like. Real Whole Foods ALWAYS taste good, so it’s hard to go wrong.

Keep sending your questions – I love them! Make time to read the links: when you make your health a priority by learning how your body works, it’s easier to make effortless changes to your eating. It’s not a struggle to say NO to cake, cookies, crackers, or fast food when you think they’re poison.

Category: Carbs, Cooking, Fats, No Recipe Paleo Meals, Paleo Diet, Psychology of Eating, Question of the Week, RWF / Tags: Brussels, Counting Calories, dieting, Raw Eggs, Raw Milk, What I Eat

Will Milk make you Fat or Skinny?

January 8, 2014 / Debbie / Comments Off

I’ve been meaning to do a post on milk for a while, and I got a great email this morning that compels me to do it immediately:

“Debbie,

Am I insane to find this article absolutely absurd?!?!?! I don’t know what to believe anymore. I just don’t want to be fat. Apparently this is too much to ask for. Feeling very discouraged after reading this.

http://www.foxnews.com/health/2011/10/30/benefits-chocolate-milk-after-your-workout/”

You might have seen this article, or other articles referring to it, touting the fact that when they compared athletes who drank either chocolate milk, Gatorade, or water after a cycling workout, the ones who drank chocolate milk had better recovery. Makes sense. Milk has casein (long lasting) protein and whey (fast acting) proteins, fats for cell membrane repair, vitamins and minerals, and the sugar in the chocolate can be used for glycogen “refueling”. Gatorade’s pure junk ( have you read those ingredients? ), and while water is great, and it’s all I drink after a workout (with some Apple Cider Vinegar added), it doesn’t have any fat, protein, vitamins, or minerals. (ps, I workout a lot, and I’m fine without “recovery meals/drinks”)

Here’s the facts: after a workout, your cell doors are more “open” to glucose/blood sugar. Fact: that’s only if you actually USED the glycogen/blood glucose that was stored in a muscle cell. If you didn’t use it, it doesn’t need any more. There’s a VERY FINITE amount of glycogen/glucose/sugar/blood glucose we can store. VERY FINITE. If you’ve eaten a big bowl of oatmeal, a banana, and a glass of orange juice for breakfast, you have about 81 grams of carbs/sugar/glucose in your blood. (sugar/carbs, they all get broken down to C6H12O6 / glucose, whether they’re from grains, vegetables, beans, fruits, whatever, they all get broken down in the gut to glucose. That’s the guts job, break food down to it’s smallest component.)

Four grams of carbs = One teaspoon of sugar/blood glucose. ( I’m using these words over and over to drill in that a carb is a sugar is a carb is a glucose……) . That breakfast yielded about 20 teaspoons of sugar. 20. 20 teaspoons of sugar. Your blood ONLY wants about 2 teaspoons, your liver Only wants about 2 teaspoons. Blood sugar gets used to build NOTHING. Everything else needs to be dispensed with. If you just worked out, or just woke up, you have some empty muscle cells that can use the sugar/glucose. Maybe your liver stores are a little empty too. ALL THE REST OF THE EXCESS GLUCOSE GETS MADE INTO TRIGLYCERIDES AND STORED IN YOUR FAT TISSUE.

So what do I think about milk?? I think raw, unpasteurized, grass fed milk is a Super Food. Organic milk from grass fed dairy is great; organic milk from grain fed cows is good. Whole Milk is the ONLY milk you should be drinking, studies show that people who drink whole milk are thinner, and you can only absorb the fat soluble vitamins WITH FAT. Google it.

Here’s my issue with the “chocolate milk”; undoubtedly, the kind used in these studies was junk. Here’s the ingredient list for Hershey’s chocolate syrup:

HIGH FRUCTOSE CORN SYRUP; CORN SYRUP; WATER; COCOA; SUGAR; CONTAINS 2% OR LESS OF: POTASSIUM SORBATE (PRESERVATIVE); SALT; MONO- AND DIGLYCERIDES; XANTHAN GUM; POLYSORBATE 60; VANILLIN, ARTIFICIAL FLA VOR

There’s NO WAY anyone could think these chemicals and sugars could be good for ANYTHING. Food’s either poison or medicine. This is poison. If you want chocolate, buy a good cocoa, and add a little stevia or honey. There’s enough carbs in the milk (lactose) to refuel your muscle cells.

About the milk making the athletes perform better? Absolutely! What’s your activity level? If it’s low, you don’t need many carbs. If it’s high, you get to consume more. Make them GOOD CARBS: vegetables, fruits, nuts and seeds. Still confused? Test your blood sugar with a glucometer. If your numbers are over 100, STORAGE IS HAPPENING; unless you’re working out, then some of your muscle cells can use the blood sugar for fuel. ***** If blood sugar is high, fat doesn’t get used nearly as much for fuel,( hence, the reason for weight loss on a low carb diet – the low blood sugars increase fat burning). And the whole “you need carbs for energy – like bread and pasta” OMGOSH NO. Do you know how many athletes now shun bread and pasta and thrive? It’s becoming more normal than ever, thank goodness. Check out professional triathlete Ben Greenfield if you’re interested. Here’s a pic of my 49 year old hubby, who drinks a half gallon a day of raw milk. ( it does his body good!) I consume at least a quarter to a third of cup of raw cream every day.

Back to the milk question. Everyone’s body is different. These studies showed improved athletic improvement. Other studies show that whole milk drinkers are thinner than skim milk drinkers. Bottom Line: NO ONE GOES WRONG WITH REAL WHOLE FOOD.

Category: Carbs, Fats, Looks Healthy But Isn't, Question of the Week, RWF, Sugar / Tags: Athletic Performance, Chocolate Milk, Glucometer

The PLAN; and Everything You Wanted To Know About Broth and Gelatin

November 9, 2013 / Debbie / Comments Off

Did you get a chance to read the last post on Changing Habitual Thoughts and Patterns? If not, make sure you do. It’s a theme I’m going to stick with for several weeks. I want everyone to be able to quit the Negative Self Talk and Habits, switch to Positive Self Talk accompanied by Positive Action Steps, and see actual changes by January. It’s all starts in the mind, so verbalize, write, and visualize the mantra from the last post: ”Whatever the mind can conceive, the mind can achieve. I take steps to be fit, healthy, and energetic.”

Now a quick post to answer a question I’ve had several times lately: Where can I get gelatin/bone broth/collagen, and why do I need it?

Here’s the scoop: our body is FULL of a protein called Collagen. It’s everywhere: it makes up our skin, our intestinal tract, artery lining, stomach lining, cartilage and more. Truly, it’s very abundant. The breakdown of collagen, in our skin, our intestinal tract, cartilage, etc, is a big problem: wrinkles and loss of elasticity in the skin, leaky gut, hardening of the arteries, arthritis, ……get the picture?

If we’re older, we don’t make collagen as well or as much as we used to. If we have crappy diets that don’t supply the INGREDIENTS for collagen, we don’t make sufficient amounts; if we’re sick or compromised, we don’t make enough, and if we feed our body bad foods, we make bad collagen.

In other words, it’s pretty easy NOT to make enough collagen, or make BAD collagen. That’s where bone broths and gelatins come in. They’re LOADED with collagen, and all the cofactors to use and absorb it.

If you make homemade broth, make sure you’re simmering the bones, with a tbsp of vinegar, for at least 24 hours, 48 is even better. Incorporate the broth into soups, stews, vegetables, fish, everything you can think of. If you’re trying to heal a leaky gut, you should try to get at least 2 cups a day in, plain and warm and in a mug works well. Don’t feel like making broth? Check to see if any of the stores in your area that are selling LOCAL meats/cheeses/vegetables etc are also selling homemade broth ( commercial brands almost always have MSG). If not, ordering online is always an option: grassland beef.com, wisechoicemarket.com, and culturesforhealth.com are places to start.

Another option? Buy dry, powdered Gelatin or Collagen, which is loaded with animo acids and highly absorbable. I’ve been using the Great Lakes Gelatin for a few months now, literally putting it in everything from smoothies to casseroles to desserts and it’s AWESOME. There’s NO taste whatsoever – literally. It’s just amino acids and nutrients. If you have a really compromised gut, get their hydrolyzed collagen instead of the gelatin, it’s easier to absorb if there’s health issues. I use the gelatin for myself and my family.

Why would I still make bone broth and not just rely on the (easier) powdered gelatin, since they both contain collagen and amino acids? Bone broth contains the minerals from the bones, the nutrients from the joints (glucosamine, chondroitin, msm, hyularic acid..), the marrow from the bones, and it’s incredibly high in the amino acid glycine, which is one of the liver’s main go-tos for it’s detoxification jobs (that means breaking down drugs, chemicals in foods, etc).

Gelatin and Hydrolyzed Collagen are both made from the collagen layer underneath animal hides, so there’s a different class of nutrients there from the bones and joints. Bone broth and collagen both have different amino acid profiles than muscle meats. That’s an important distinction! Organ meats, bones, the collagen under the hides, these are nutritionally dense foods that until the past few decades were not just normally consumed in the United States, but were acknowledged for their nutritional SUPERIORITY over muscle meats. Broths and gelatin are a way to reap some of those traditional benefits.

I hope this answers the Broth/Gelatin/Collagen questions. Let me know if it doesn’t. Consuming foods that improve health, actually focusing on getting as many nutrients as possible, will have big, positive, consequences for your health, your weight, your mood, and even your appearance (collagen and healthy fats are great for our skin). Eat for Health, and Weight Loss is always a side effect. Take the Action Steps!

I’m off to the gym with the Hubs to have a heavy leg day, and then we’re going to see Gravity – I can’t wait! I also can’t wait to gather my notes for my next post on the Habits of Happy People Seminar I went to yesterday – it was Inspiring:)

Category: Fats, Mind/Body, Question of the Week / Tags: Bone Broth, collagen, Great Lakes Gelatin/Collagen, Plan for Change, Positive Habits

Why I Eat Fat; Saturated Fat Is Validated AGAIN; and a Recipe

November 6, 2013 / Debbie / Comments Off

I eat a pretty high fat, moderate protein, low carb diet. Can I give you my Fitday breakdown? No. And I probably never will. I counted calories and obsessed for YEARS. All it did was make me crazy, and starving. I learned about the dangers of carbs years ago when I read Protein Power and The Atkins Diet, cutting back on bread and pasta wasn’t hard. The reason for the craziness was that for a long time, I was Low Carb and Low Fat, because I believed that Fat Was Bad, and it would make me fat. That mantra had been drilled into my head. Diet and low-carb “foods”, with plenty of vegetables and fruits on the side, were what I lived off of (during the week). It kept my weight good ( weekday stringency combined with weekend binges), but I hated the binges, and the stomach aches, the nightly bloats, and now looking back, my energy levels and moods were just okay. A couple of years ago I dropped the “food products”, and incorporated fat, tons of it. Literally, if my foods don’t have enough fat in them, I add it. The results? The most stable weight I’ve ever been (good bye binges), great energy, great mood, ( right Mark??), and ***a flat stomach that rarely ever bloats anymore. I feel confident that I’m following a food plan that’s giving me Optimal Health and a Normal, Stable Weight, but I constantly run into or work with people who are deathly afraid of fat, and their fear is often compounded by their doctor’s 1970 advice to cut the fat. Oh but the Tide is Turning and I love it!

It seems like everyday there’s more scientific validation that Saturated Fat is healthy, and that decades of Main Stream Medical Advice has been Wrong. If you have time to read a long article on some of the latest information, here’s a link to Dr. Mercola’s excellent post. If you want the short version, here it is: Saturated fat and Cholesterol have NEVER been conclusively linked to Heart Disease, ever. When our Government decided to demonize fat, they relied on a study by Ancel Keys called the 7 Countries Study, which linked high levels of fat and cholesterol to heart disease. The problem with using this as the basis of their Health Paradigm is: There Were 22 Countries in the study – 15 of them didn’t fit the theory, so they were ignored.

Here’s a link to the British Medical Journal that just published an article called “Saturated Fat is Not the Issue”. Another testament to the power of High Fat – Low Carb, is that Sweden has developed NATIONAL DIETARY GUIDELINES proclaiming low fat diets not good for your health or waistlines, and that High Fat diets DO fight disease and obesity. This was a total turn around from decades of previous dogma, which was pretty identical to our government/health care system dogma. However, after reviewing 16,000 studies, the results were clear: sugar and grains, (which break down to glucose and fructose), and trans fats are dangerous for your health and a disaster for weight loss; and Real Fats such as saturated fats and cholesterol, are actually good for you.

Our body uses Healthy Fats to BUILD ITSELF. Our brain is 60% fat, our heart, organs, and glands, are loaded with fat – on purpose by God. Fat’s even part of our bones! Fat doesn’t go rogue and clog our arteries. That’s a really, really incorrect picture.

What else is good about saturated fats? They lower the bad, small LDL, and they raise HDL. They literally escort calcium and other minerals into bone to be assimilated. They’re good for the liver’s health and actually protect the liver from NSAIDS and alcohol. The surfactant of your lungs is lined with saturated fat; they contribute to proper nerve signaling, and several fatty acids have anti-viral/anti-bacterial properties that help the immune system.

The best thing about saturated fat? Satiety.

Let me leave you with a recipe for Roasted Vegetable Soup, it’s delicious! I’ve been making a version of this for the past year, never the same way twice, and it always comes out good.

Ingredients: 2 big sweet potatoes, a giant onion, a round squash, 3 big carrots, 1 big green, tart apple, 3 beets. Scrub and cut everything but the squash into pieces. Puncture the squash and roast it whole, scoop out the seeds after it bakes. I like to add a little water to the vegetables and cover with foil, that helps everything stay moist. Bake at 425 for 40 minutes. When it’s done, cool slightly; peel the skin off the squash, put all this into your food processor and blend til smooth.

Add the vegetables, about 6 cups of (any) broth, and a can of full fat coconut milk together in a big pot and start whisking, with the heat on medium high. Next, whisk in 2 tablespoons coconut oil, 2 tsp sea salt, 2 tsp cinnamon, 1 tsp ginger, 1tsp cloves, a couple pinches of curry powder ( we like heat).

I’ve used so many different vegetable combinations, and a few other fruits (pears and plantains), different spice mixes, different levels of heat, and every time it comes out good. Oh!, I also added sausage. Crispy bacon also rocks it.

What’s the message of the day? Fat is Healthy. Fat doesn’t make you Fat; sugars and grains make you fat, and unhealthy. Read those last lines again:) Off to practice yoga; Make Good Choices!!

Category: Carbs, Fats, Sugar / Tags: British Medical Journal, Dr. Mercola, flat stomach, high fat-low carb, Roasted Vegetable Soup, stable weight, stomach bloat, Swedish Dietary Guidelines

Think Your Way To Health and Weight Success; and Cholesterol Facts

October 31, 2013 / Debbie / Comments Off

I’ve had an unusual number of cholesterol questions in the past week, and I just gave a talk on cholesterol yesterday, so it’s “on the brain”. There’s just so much MISinformation out there about cholesterol, most of it perpetuated by pharmaceutical companies ( statins bring in 29 BILLION a YEAR), and many doctors, who’ve been taught to believe that total cholesterol is very important, and that all LDL is bad.

In the words of Wheatbelly doctor, William Davis, that would be fine if it were 1963. But it’s 2013, and science has shown us that total cholesterol is a HORRIBLE predictor of heart disease. In 2013, MUCH better predictors of your heart health are (1) your triglyceride/HDL ratio (should be less than 3.5 for men, and less than 2.5 for women), (2) your blood sugar level/insulin level (excess glucose and excess insulin damage arteries and organs like the heart), (3) your A1C, which shows an average of your past 90 days of blood sugar, and is indicative of heart disease, diabetes, and possible neurological problems (think Alzheimers and Dementia). There’s other risk factors, like the amount of chemicals you ingest, slather on, or breath in, and the amount of trans fat you eat, but those are hard to measure.

Why shouldn’t you worry about cholesterol? Because you’d DIE without it – it’s that necessary. The body uses cholesterol to make all our adrenal hormones and sex hormones, Vitamin D, bile salts, myelin sheaths, cell membranes, and includes it in “healing patches” when damage occurs. As a matter of fact, if you takes steps to lower it with statins, you’re putting yourself at risk for diabetes (statins cause blood sugar levels to rise and muscle cells to become insulin resistant), muscle pains, impotence, dementia, cataracts, kidney and liver problems, cancer, and weight gain (thanks to the insulin resistance and blood sugar rise).

Instead of falling for the party line, if your total cholesterol or LDL has come back high, think of WHY that might be. Did you just have an illness, or a stressful event? Because if you did, your liver made MORE cholesterol so your body could ramp up it’s immune system ( cholesterol is an ANTIOXIDANT and HEALING MOLECULE); stress would have induced the adrenals to produce more cortisol and other “fight or flight” hormones, which are made from cholesterol. Or maybe your body is trying to heal you with Vitamin D ( made from cholesterol). There’s a lot of reasons your body makes cholesterol. It’s NORMAL. Damaged cholesterol is what’s dangerous.

Here’s something most people don’t know: LDL and HDL do NOT equal Cholesterol. Cholesterol is a fatty substance, and lipoproteins are lipoproteins; lipoproteins CARRY cholesterol inside of them. Low density Lipoproteins (LDLs) also carry triglycerides, steroids, fat soluble vitamins, and anything else that’s fat soluble, through the blood, to wherever they need to go.

All LDL is NOT bad. If we need more cholesterol to make more hormones, more vitamin D, more myelin shealths in the brain so our brains cells can communicate, LDL is going to get it there. However, OXIDIZED, DAMAGED LDL is bad. How does it get damaged? Glucose/blood sugar, toxins(cigarettes, chemicals in foods,..), and trans fats.

Please, learn about cholesterol. Learn how to make your Heart Healthy – for real. There’s so much information and if you learn it, you’ll be able to go to your doctor and comfortably assert that no, you’re not going to get on a statin just because your total cholesterol is 201, or 220. Read Cholesterol Clarity, Grain Brain, or Cholesterol Myths. Get on sites by forward thinking doctors and scientists who are practicing according to 2013 facts. (here’s one) . Listen to podcasts, like this one by Dr. Cate Shanahan on The Truth about Statins and Cholesterol. Become your own best health advocate. You can do this!

And that leads me to my title today, think your way to health and weight success. I’ve heard too many times now, “oh, I just can’t give up bread” ” I could never give up pasta” I HAVE to have desserts/sweets every day” ” I could NEVER give up my wine”, etc etc etc. Oh my gosh. If your kids tell you “I can’t learn to read”, “I can’t get my times tables”, “I’ll never understand Algebra 1/Geometry/Algebra 2”, “this class is too hard, I’ll never get higher than a D” waa waa waa. You’d never accept that, because you know it’s not true. Why don’t you apply that same logic to yourself? Lot’s of people don’t eat bread or pasta or dessert or drink wine. Lots of people shop, plan, pack, and cook. Normal, regular , busy people.

Henry Ford has one of my favorite quotes ever: “Whether you think you can or think you can’t, you’re right”. He said that decades ago, but wow, was he ahead of his time. Neuroscience has advanced to a degree where technology has made it possible to actually SEE how our thoughts change our brain, instantly. Our thoughts affect our neurotransmitters (serotonin, gaba, dopamine..), and we CAN control our thoughts if we practice. A lot.

Instead of “preparing” to blow it because “it’s the weekend”, or “you’re traveling”, or “you’ve had a hard week”, or “there’s no time to cook”, figure out the action steps and then plan to succeed. No time to cook? Go to the store and buy already prepared meats and vegetables, then cook up at home. Become a whiz with your crockpot; make giant batches and freeze. Traveling? Bring food in coolers, or baggies (nuts, fruits, seeds, they all travel well). Weekend binges ? They can take 3 or 4 days to atone for – trust me, I did that for years. It’s miserable. Learn to de-stress after a hard week with a hike, yoga, movies, books, naps, things that actually make you feel better when they’re over instead of worse.

Here’s another favorite quote, from the Paleo Mom, “it’s only effort until it becomes habit”. You can change your patterns and make new patterns. Other people do, you can too, I promise.

Back to cholesterol levels and heart disease! Here’s a ONE minute video by Dr. Malcolm Kendrink who in ONE minute, debunks the whole “cholesterol/heart disease” paradigm. Please watch this – it’s very eye opening.

Category: Fats, Psychology of Eating / Tags: brain power, cholesterol, cholesterol clarity, dr malcolm kendrick, dr. cate shanahan, grain brain, the great cholesterol myth

PMS, Bone Health, Women’s Issues?

October 27, 2013 / Debbie / Comments Off

Went to a Woman’s Health Seminar yesterday and it was excellent:) We heard about PMS, Menopause, Weight Gain, Bone Health, and the (lack) of sexual desire so many women feel that it’s the subject of a zillion jokes and pretty much accepted as “normal”.

Here’s the facts though: PMS, bad Menopause symptoms, Weight Gain, Bone deterioration, and lack of sexual desire isn’t normal and you don’t need Magical Pills to help you get past it.

Once again, it’s ALL ABOUT DIET AND LIFESTYLE. Your health, your mood, YOUR HORMONES, they’re the result of the Food You Eat, How You Manage Your Stress, Sleep, and Exercise. There were no Big Reveals, Special Programs, or, like I said above, Magic Pills. That’s okay though, because Your Health Is In Your Hands: you have power and control over your physical and mental health, you just need to start exerting it!

PMS: Low B vitamins and low magnesium stores will cause cramps and moodiness. If you eat tons of carbs, you’ll burn through your B’s and Mag stores just processing/metabolizing the flours and the sugars. You can supplement, but if your diet is Oatmeal/cereal/bagel for breakfast, Starbucks midmorning, bagel/sandwich/pasta for lunch, carby snack mid-afternoon, and then pasta/bread for dinner, then WINE, there’s NO CORRECTING for that level of refined, processed carbohydrate ( whole wheat, whole grain, whatever, they’re reduced to Glucose/Sugar in your stomach.)

Menopause? Some other countries don’t even have a word for that. We’re special because we have some of the worst Peri – Menopause Symptoms In The World. If you’ve spent your whole life eating processed carbs, trans fats, and chemicals; drinking wine several nights a week, snacking enough that Insulin is never turned off; not managing your stress so that Cortisol is made Constantly – which means Raw Ingredients for other hormones go to Cortisol – then there is no supplement/pharmaceutical protocol that’s going to fix you. Changing your diet will though. So will adding exercise, going to bed hours before midnight, and managing stress. Seriously.

Bone Health? American’s eat more calcium, take more Vitamin D, more Bone Building Supplements, than ANY OTHER COUNTRY. We have MORE osteoporotic fractures than ANY OTHER COUNTRY. You can’t supplement your way out of a Carby Diet, Unmanaged Stress, Wine Every Night, Little Sleep, and No Exercise. Just like Weight is ALL ABOUT THE HORMONES, so is your mood, your health, and your BONES. If you have Glucose in the blood stream ALL THE TIME ( see diet described above), bone health will be greatly affected.

Sexual Desire? Doesn’t happen when you’re exhausted, adrenally depleted, have a slow thyroid, a liver that’s clogged, an unhappy attitude about your body, and loads of cortisol. Again, there’s no Pill or Magic Formula to fix this. But Lifestyle Works Every Time – honest.

We’ve got ESPN on this morning ( If my husbands home, it’s on. It seems to have a good $bone fracture with drugs$ calming effect on him as he doesn’t even sit and watch it, he just enjoys having it in the background.) So far there’ve been commercials for Doritos ( super happy people), Beer (super happy people), Prilosec ( Happy guy in front of a PILE of food; Warning stayed on the screen for the duration: Do Not Take More Than 14 Days. That’s because it RUINS DIGESTION, REDUCES STOMACH ACID, and INHIBITS NUTRIENT ABSORPTION – it says that on the package too.) and then Cialis (happy people).

If you live your life according to Media Advertising, this morning’s message is this: Junk food is wonderful and makes you happy, Alcohol is wonderful and makes your life better, and Drugs will help you with all the problems you encounter from your Junk Food and Alcohol consumption.

But that’s not true, at all. Not for men, not for women, and not for children.

Your lifestyle choices Every Single Day are what make or break your health,.. every single day. Take control of your life: eliminate the processed grains and sugars, read your labels so that you can avoid trans fats and chemicals too. Don’t assume ANY FOOD that comes in a box or bag is healthy, even if it’s in the Health Section. Do you drink Wine or Beer several nights a week? Think of alcohol as Liquid Doughnuts, quit fooling yourself that there’s some health benefits, because there’s not. Treat alcohol as a VERY OCCASIONAL treat; did you know that a serving size of wine is FOUR OUNCES???? Alcohol ruins stomach mucas/gut function, destroys the liver (which compromises about 60% of our Total Daily Calorie Burn), influences the body to convert everything consumed with the alcohol to be converted to fat, induces insulin to be released, damages neurons in the brain and I could go on and on and on, but let’s leave it at this: Alcohol’s not healthy.

Sleep is IMPORTANT, and lack of sleep does a number on your hormones that lead to all kinds of illness and disease. Make getting to bed and falling asleep – way before midnight – a priority. Exercise is IMPORTANT, you don’t have to do Cross Fit, or Interval Training, but you should move EVERY DAY. Yoga / dance classes / walking / 10 minutes on a bike and 10 minutes of lifting / whatever… it’s all good and your mind and body NEED it. Stress Management: Practice this. Read about it, learn about it, focus on it. If you live a life where stress in unavoidable, you need to learn mental and physical tricks to keep your Cortisol from constantly flooding your blood stream. Think that’s impossible because your life is so stressful? Other people manage it, you can too. It takes forethought, practice, and effort, just like planning/shopping/cooking and eating well. But it’s totally do-able.

Our health is in our hands, from PMS, to Osteoporosis, to GERD, to Heart Health, to Diabetes, Cancer, Auto-Immune and everything else. Practice the habits and actions that lead to Good Health, Good Hormones, and a Good Immune System. Eat healthy fats and proteins, tons of vegetables, some fruit, some nuts and seeds, some whole fat dairy( if your stomach agrees). Exercise or move every day. Go to bed at a decent time. Practice stress management techniques. Drink plenty of water. Avoid foods and people that are toxic ( some people need to be “mentally” avoided if you can’t avoid them physically). Take your power and use it. You can do this!

Category: Carbs, Fats, Food Additives, RWF / Tags: Alcohol, Bone Health, Exercise, Menopause, PMS, Sexual Interest, Sleep, Stress Management

Cholesterol Clarity, and Some Recipes

October 21, 2013 / Debbie / Comments Off

There’s a lot of confusion and mis-information about Cholesterol, so let’s clear a few things up here: The fat and cholesterol you eat does NOT go straight to your arteries and clog them. That’s not how the body works AT ALL. That’s a fear tactic pharmaceutical companies use to get you on their statins. Cholesterol is a HEALING molecule, a major building block, and an antioxidant; it’s so VITAL to our body that God made EVERY SINGLE CELL IN OUR BODY produce it. When you see a reading of your Total Cholesterol, your LIVER made most of that. Very, very little of the cholesterol in our BLOOD comes from the food we eat.

Our brain needs TONS of cholesterol to function; our sex hormones are made from cholesterol, Vitamin D is made from cholesterol, bile is made from cholesterol; every time the body has an injury (say, a damaged artery from Insulin or toxic chemicals), the liver sends cholesterol to the site to Heal and Seal the damage. Even mental stress signals the body to produce more cholesterol.

Lipo-proteins are proteins that carry fat and cholesterol inside of them. Low-Density Lipoproteins carry fats and cholesterol from the liver to other places in the body, and High Density Lipoproteins carry the waste products back to the liver. Cholesterol does NOT equal lipo-proteins. Measuring Lipoproteins is a way (some say an inaccurate way) of measuring the amount of cholesterol in your body. Lipo-proteins are NOT ALL THE SAME. Seven have been identified so far; some are big, fluffy, and un-damaging, some are small, dense, and damaging. Particle density tests can show the differences, but you’ll have to ask. Otherwise, your doctor will prescribe the cholesterol test created in the 1970s to make a proclamation about your health. Sound smart?

Cholesterol has been demonized, but that’s undeserved. OXIDIZED cholesterol, and OXIDIZED lipoproteins, now they’re dangerous. How do you Oxidize? Lots of ways: eat sugars and flours that raise the blood sugar levels above normal; eat Trans Fats; eat, breath, wear, or slather on chemicals that go right to the blood stream; or flood your blood stream with Cortisol (your stress hormone), as opposed to “managing” your stress via your mind, exercise, yoga, meditation, etc.

Bottom line on clogged arteries? Sugar and flours raise Insulin levels, increased insulin damages arteries, causes inflammation, completely shuts down fat burning in muscle cells, raises LDL and VLDL, and lowers HDL. Trans fats and chemicals also increase inflammation and cause damage. Our Food Matters; every bite we take either makes us healthier or sicker.

Cholesterol Clarity is a great, great book with the latest research from 28 Cardiologists and Lipid (fat) Researchers. It’s an EASY read and honestly MIND BLOWING. Wheat Belly by Dr. William Davis and Grain Brain by Dr. David Peremutter are also Must Reads. If you care about your health, you must take your health into your Own Hands. Learn how your body works. No one cares about you, or your loved ones, as much as you do.

Let me end with a couple of recipes. The first is some granola I had this weekend at an Energy workshop ( it was all about Quantum Physics and Cool Stuff), and it’s called Paleo Granola. My friend Ginny made it and it might have been the most popular food there. OMGosh. Here’s the link:http://www.paleocupboard.com/granola.html. The next recipe we made here Friday night when a couple of my college girls were home. It’s called Keto Lemon Coconut Balls -AHHH! these were delicious! We used Creme Fraiche instead of cream cheese, and real lemon juice, and more coconut than it called for. (I can never stick to a recipe) Can’t wait to make these again! http://ketogenicwoman.com/keto-lemon-coconut-balls/.

Eating well and being healthy doesn’t mean boiled chicken and steamed broccoli. That’s called “dieting”, and dieting never works. Instead, eat healthy fats and proteins, tons of vegetables, some fruits, some nuts and seeds, and some whole fat dairy (if your stomach says yes). Eating well is delicious, and satisfying, and satiating. Inflammation decreases, healing begins, and your brain will quit screaming at you to keep eating. Eat Real Whole Foods.

Category: Carbs, Fats, RWF / Tags: cholesterol, cholesterol clarity, dieting never works, grain brain, inflammation, keto lemon balls, paleo granola, wheat belly

Hop off the Diet Roller Coaster

October 18, 2013 / Debbie / Comments Off

I don’t know when you’ll be reading this, but I’m writing and posting it right before the weekend hits; it’s supposed to be Weekend Ammunition to Avoid Splurging/Bingeing/Blowing It. I get a lot of emails about this, but I pull most of my understanding from my own years of weekend-blowing-it experience. I’d plan my shopping and grocery list to include friday and saturday night treats, and day time treats; I couldn’t wait! After a whole week of “dieting” / “being good”, I was starving! Plus, it was a pattern I’d thoroughly established, and nurtured.

Now it’s different. Now, I just eat well every single day. My fairly high-fat, high-protein meals have definitely changed the way my brain works. At 48, I have MORE energy, I’m LESS prone to food whims, and my recovery from workouts kind of amazes me; it’s fast. ( I’ve also added Systemic Enzymes to my supplement routine, which helps a lot.)

I’m finally feeding my body the nutrients it needs to build, repair, and thrive. Those same nutrients allow my brain to focus on life instead of the next meal. That’s the opposite of when I lived on high fiber cereal, skim milk, fat free yogurt and bagels, Diet Products, and salads. Those are the food of death. (dramatic I know, but seriously, they’re processed foods loaded with simple carbohydrates, trans fats, and chemicals: the foods of death).

One of the questions I had this week in my Metabolism Class was “can I really lose weight eating high fat foods?”. My answer: YES. Oh My Gosh Yes. Foods that contain Real, Traditional Fats, i.e clean meats, coconut oils, butter from grass fed cows (Kerry Gold), olive oil, avocados, macadamia nut oil, etc, contain a ZILLION nutrients that make your body and brain run well. Remember, our brain is 60% fat, our hormones are made from fat and cholesterol, the membrane of EVERY SINGLE CELL IN OUR BODY is made from fat and cholesterol, our bile acids are made from cholesterol, our immune system, our ability to absorb nutrients, these depend on fat and cholesterol. Deprive your body of fat and cholesterol and see your health, mental and physical, take a nose dive.

Losing weight, feeling good; it’s not a matter of “low cal/low fat/exercise a ton”, it’s a matter of eat Real Whole Foods loaded with Nutrients, get your sleep, and handle your stress. Hormones Rule; our hormones determine our weight, our moods, our health. Diet lifestyles make for a horrible hormonal environment loaded with inflammation and one health problem after another. Besides that, Diets Don’t Work: studies show that almost 100% of EVERYONE who loses weight by dieting GAINS IT BACK. Almost 100%.

I’ve got plenty of meals posted on my What I Eat page, but I still get asked about what I eat or why I eat certain foods. Here’s yesterday’s meals:

Paul Newman Organic Vanilla Coffee w Raw Cream: cream is LOADED with vit A/D/K, and healthy fats, and I think organic coffee’s a health food:)

B – Smoothie: chocolate whey protein (amino acids)/beets (good for my liver)/kale(loaded with nutrients)/cultured cream (beneficial bacteria plus more A/D/K, good fats like CLA)/blueberries(antioxidants)cinnamon/ginger(loaded with nutrients) water(can’t get enough) fish oil(Omega 3s-can’t taste this), collagen/gelatin (loaded with amino acids, glucosamine, chondroitin, msm: it’s from bones and joints/good stuff)

L- cod (left over from the night before, probably 4 oz, cooked in butter topped with rosemary, S&P), coconut oil mixed with a little cocoa and stevia, and then frozen (the fats here are great for my brain and metabolism) All my lunches M-F I pack and eat in the car.

D – Mix: venison sausage/tomatoes/shitake mushrooms/onion/basil; roasted sweet potatoes w/ butter, S&P

I alternate the whey in my morning smoothie with raw eggs (2) and cocoa/stevia. Eggs are Nutrient Bombs, which when blended into a smoothie, raw, leaves all the nutrients in perfect condition; you can’t taste the raw egg (you know, raw eggs are added to most homemade ice cream recipes, it just makes the mix “richer”). (ps: I get my eggs from a farm, not the store. I wouldn’t eat raw commercial eggs.) I go back and forth between spinach and kale, and have even used “green powders”. I make sure I use one or two different spices and alternate between cinnamon, ginger, nutmeg, and cloves. When I’m on my period, I add Blackstrap Molassas for the Iron and minerals. And of course, I use several different fruits, all frozen: banana, blueberries, cranberries, blackberries, raspberries, or strawberries. Sometimes I use Kombucha (fermented tea) or Keifer (cultured milk) instead of water – you can never get enough good bacteria!

So, after years of riding the Diet Crazy Train, I’ve hopped off. Now I never count calories, or weigh my food; I’m rarely EVER hungry between meals ( I love that!), I make Paleo treats and eat them without worrying. I test my blood sugar to make sure it’s low/healthy, and I plan, shop, cook, and pack. My stomach’s pretty flat, I don’t PMS, and I don’t castigate myself (anymore) for weekend binges that take 2 or 3 days to undue, because I don’t have weekend binges. You can feel good too! You can get off the diet roller coaster, be at a healthy weight, lower inflammation, strengthen your immune system, and have more level moods – HONEST. Just eat Real Whole Foods: plenty of good fats and proteins, tons of vegetables, some fruit, some nuts and seeds, some whole dairy (if your stomach likes that). You can change your health and your weight permanently. I promise.

Category: Cooking, Fats, RWF, Uncategorized / Tags: blood sugar, dieting, fats, my meals, real whole foods

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