This is taken directly from Tom Naughton's Fat Head Movie blog:
"No-Bologna Facts:
◦There’s never been a single study that proves saturated fat causes heart disease.
◦As heart-disease rates were skyrocketing in the mid-1900s, consumption of animal fat was going down, not up. Consumption of vegetable oils, however, was going up dramatically.
◦Half of all heart-attack victims have normal or low cholesterol. Autopsies performed on heart-attack victims routinely reveal plaque-filled arteries in people whose cholesterol was low (as low as 115 in one case).
◦Asian Indians - half of whom are vegetarians - have one of the highest rates of heart disease in the entire world. Yup, that fatty meat will kill you, all right.
◦When Morgan Spurlock tells you that a McDonald’s salad supplies almost a day’s allowance of fat, he’s basing that statement on the FDA’s low-fat/high-carbohydrate dietary guidelines, which in turn are based on … absolutely nothing. There’s no science behind those guidelines; they were simply made up by a congressional committee.
◦Kids who were diagnosed as suffering from ADD have been successfully treated by re-introducing natural saturated fats into their diets. Your brain is made largely of fat.
◦Many epileptics have reduced or eliminated seizures by adopting a diet low in sugar and starch and high in saturated animal fats.
◦Despite everything you’ve heard about saturated fat being linked to cancer, that link is statistically weak. However, there is a strong link between sugar and cancer. In Europe, doctors tell patients, “Sugar feeds cancer.”
◦Being fat is not, in and of itself, bad for your health. The behaviors that can make you fat - eating excess sugar and starch, not getting any exercise - can also ruin your health, and that’s why being fat is associated with bad health. But it’s entirely possible to be fat and healthy. It’s also possible to be thin while developing Type II diabetes and heart disease.
◦Saturated fat and cholesterol help produce testosterone. When men limit their saturated fat, their testosterone level drops. So, regardless of what a famous vegan chef believes, saturated fat does not impair sexual performance."
25.8.10
Evolution of my blog
My blog is slowly going to be changing to a combination of posts about my personal life as well as basic info about health, nutrition, nursing, etc. If you want to learn about whys and research to support the advice I'll be giving, this is not the blog to follow. My philosophy on health is based on a combination of my formal nursing education, my professional experience as a nurse, my observations of the world around us, and what I have learned on my own through reading blogs, research, and books (as well as through Jeromie reading those things and teaching me!). The way the I try to eat is based partially on paleolithic philosophy as well as primal philosophy. My knowledge of how the human body works, the correlations that are present between diet and western disease, and my own experience every day as a nurse have helped me immensely to be motivated to help people change. I disagree with a lot of politically correct nutrition and health advice. You'll see as I post more!
To start out, here's some basic health practices to follow (that may or may not surprise you). These are things I would do or already do.
1. Get as much sleep as you can each night. Ideally 9 hours or more. If you wake up before that amount naturally, try going to bed earlier (and see what happens!).
2. Eat: cage free/omega-3 eggs, pastured butter, coconut oil or coconut milk, olive oil, ghee, vegetables (preferably less starchy, for a list of starchier vegetables, Click Here), meat of any kind (although best is 100% grassfed and pastured, and you should be having plenty of red meat), aged cheese, heavy cream, full fat yogurt with nothing (and I mean NOTHING!) added to it, seafood (wild caught), nuts (not legumes), fruit (especially berries). Of course unless you have a dairy sensitivity. But make sure you do, first. Often people think they do but it's actually gluten, or worse, soy related.
3. Drink: water.
4. Don't eat: anything with more than 5 ingredients on the label! Most of these things you should be eating won't have actual labels at all (a good sign--means it's REAL food!). You're gonna have to read labels, which shouldn't be too much trouble since you shouldn't be buying that many things that even come with labels. No HFCS, gluten (which is in anything and everything with wheat or flour: bagels, pasta, whole grains, breads, pizza, flour tortillas), soy (including soy lecithin), no corn syrup or other corn derivatives such as carageenan, and guar gum. Absolutely no MSG (which can be disguised as hydrolyzed or autolyzed such-and-such. No vegetable oils whatsoever. No canola oil (too high in omega-6s), no corn oil, safflower, sunflower, etc oils. Unless it says "high-oleic." The one that is okay in the plant oil department is Olive oil. Minimal starch- just get it from vegetables only. No artificial sweeteners of any kind (Spenda, aspartame, sucralose, xylitol, mannitol, sorbitol). That means no more gum. Use rice, legumes, and all pseudograins sparingly (flaxseed, quinoa, buckwheat, spelt).
5. Yes, you can have bacon. Yes, you can have fatty cuts of meat. No you should not ever be thinking that this means it is EVER a healthy choice to be eating fast food burgers. It's not. Sure, you can have 'em every once in a while, but I don't recommend it as part of a healthy diet. And when you do go, no fries or soda!
Forget what the food pyramid says. You could probably swap out the oils/fats and the grains/carbs with each other and that would better represent the food pyramid that I think is the most natural and also healthiest way for homo sapien to eat. BUT, the right kind of fats/oils is essential, and easily missed. Tropical oils have had a bad rap because they are high in saturated fat. Well, you can forget the idea that saturated fat is bad for you. Just read this lipid scientist's book, Eat Fat, Lose Fat: The Alternative to Trans Fats, by Mary Enig. She talks about saturated fat and the cells, the brain, the kidneys, the liver, the bones, and I could go on. It is so essential to the body, and getting in our diet is the only way to support essential functions. It doesn't clog your freakin' arteries!! I'm living proof you can INCREASE your HDL by eating more saturated fat. My HDL is 100. Excellent is considered >60. See this post as one of MANY examples: The Saturated Fat and Cholesterol Myth.
If you have "high cholesterol" (which doesn't necessarily mean anything unless you know if the LDLs they have measured were pattern A- good, or pattern B-bad) than the advice doctors will give you is probably not going to help nearly as much as my advice. And the last thing I will ever recommend to someone is to go on a medication ( a "statin") for cholesterol! Why don't I just shock you with electricity to give you a heart attack instead?! Statins cause SO much more harm than they do good, and that's not just in the cardiovascular system. Your bones will become brittle and it won't matter how much milk you drink (even though I don't recommend drinking any- That's just about the one thing that Skinny Bitch and I agree on).
Of course this advice may sound extreme to most. This has been a lifestyle that I have evolved to, and I will continue to improve my choices as I gain more knowledge. In no way is this advice going to cause you to have to eat "rabbit food" or starve- ever! Eat as much as you want, when you want! If you're eating high fat you will get too full to eat more than your body needs. Mother nature isn't stupid. If you're eating carbs, your stomach has to fill to the max so that the stretch receptors finally signal your brain that you're full; with fat, you brain gets a chemical signal when you release bile to digest the fat. You don't need to eat nearly as much volume, and yet you will feel full and energized and you won't be spiking your blood glucose just for it to fall 2-3 hours later and have you feeling tired and hungry again!!
Breakfast:
I don't recommend oatmeal, or any cereals. Make a couple of eggs instead. You'll have so much more energy and be fuller longer. Full fat yogurt (Fage for example) is another choice.
Lunch:
Salad, leftovers, cheese, fruit, avocado, olives, nuts! The possibilities are endless for lunch.
Dinner:
SeeThe Primal Blueprint Cookbook for a bunch of DELICIOUS ideas!!
Check out Jeromie's Food pictures of the things we make for dinner. They are posted on his facebook page under the Photos tab.
Men are from Mars, Women are from Venus, by John Gray
The biggest thing I've taken from it so far is that men and women need different kinds of love (i.e. women need caring, validation, reassurance, etc. and men need trust, acceptance, admiration, etc.). The problem with it is that we both give the kinds of love we want to receive, as opposed to the kind of love the other needs. I also have learned more about why I act/react the way I do and how to change that for the better in my own relationship. I also have a much deeper understanding of why Jeromie reacts the way he does and what I need to do differently to give him more of the love he needs as well as ask him in the right way for the kind of love I need.
Good read. Worth a browse...unless you haven't been in a relationship before (in which case you should do less reading and more dating I guess! :). And it's definitely better when you're in one, from the reader's perspective.
Carbohydrates
Carbohydrates come in many forms. Even though I don't eat any grains and little starch, I've apparently still been consuming a lot of carbs lately, which might be why I haven't lost any of the weight I had gained during our Portland trip. No, I haven't had any pasta, no pizza, no bread period. But you'd be surprised. Some of the things I've been eating (that have carbohydrates) are:
Red wine
Larabars
Fruit - it's summer, so it's the natural thing to be eating more fruit and storing a little fat for winter anyway.
Corn tortillas (when we have tacos)
A little honey in my fage yogurt (adds up when you eat it for breakfast most days)
Coffee with creamer that has sugar in it.
That's just the list off the top of my head. According to Lights Out (by Formby), eating more fruit in the summer (since it's available) was always a way for people to store a little more fat in order to prepare for the winter to come. Now that we have electricity, I think I'll be okay without the extra fat to stay warm (although maybe I'll wish I hadn't said that when I'm at the top of the lift at Alta). Guess I need to moderate the fruit intake. Yes, fruit is rich in nutrients, however, I'm eating plenty of nutrient rich foods, and fruit is not so much a necessity, at least at the level people think.
I'm planning to cut the Larabars out, decrease my fruit consumption to 1 fruit or less per day, and I've already cut way back on tortillas. The fage I will start to eat with my fruit or just have plain (it's full fat, so I know it will still be tasty). I'm going to try to replace some of my fruits with veggies-- still getting the fiber and nutrients, with less carbohydrate, especially fructose. I'm probably going to continue for now with the same coffee creamer: International Delight- Creme Breve since I like a little sweet in my coffee and that brand has palm and coconut oils and the least number of other corn derivatives and preservatives. Can't complain too much. I'm still looking for a better creamer though. I've tried regular coconut milk and that was good, but it just wasn't the same. The carbs i've been having haven't been the problem by themselves, but since I tend to eat a lot of fat in my diet (which is a good thing of course!!), I need to watch my carbs so I don't store the fat I'm eating.
Red wine
Larabars
Fruit - it's summer, so it's the natural thing to be eating more fruit and storing a little fat for winter anyway.
Corn tortillas (when we have tacos)
A little honey in my fage yogurt (adds up when you eat it for breakfast most days)
Coffee with creamer that has sugar in it.
That's just the list off the top of my head. According to Lights Out (by Formby), eating more fruit in the summer (since it's available) was always a way for people to store a little more fat in order to prepare for the winter to come. Now that we have electricity, I think I'll be okay without the extra fat to stay warm (although maybe I'll wish I hadn't said that when I'm at the top of the lift at Alta). Guess I need to moderate the fruit intake. Yes, fruit is rich in nutrients, however, I'm eating plenty of nutrient rich foods, and fruit is not so much a necessity, at least at the level people think.
I'm planning to cut the Larabars out, decrease my fruit consumption to 1 fruit or less per day, and I've already cut way back on tortillas. The fage I will start to eat with my fruit or just have plain (it's full fat, so I know it will still be tasty). I'm going to try to replace some of my fruits with veggies-- still getting the fiber and nutrients, with less carbohydrate, especially fructose. I'm probably going to continue for now with the same coffee creamer: International Delight- Creme Breve since I like a little sweet in my coffee and that brand has palm and coconut oils and the least number of other corn derivatives and preservatives. Can't complain too much. I'm still looking for a better creamer though. I've tried regular coconut milk and that was good, but it just wasn't the same. The carbs i've been having haven't been the problem by themselves, but since I tend to eat a lot of fat in my diet (which is a good thing of course!!), I need to watch my carbs so I don't store the fat I'm eating.
18.8.10
Back from Oregon vacation
We ate out 12 or 13 times while in Portland and I definitely didn't feel that great. It's good to be eating well again and cooking at home (or having Jeromie cook!) Our first night back we had grilled grassfed basil burgers topped with garlic white cheddar on one and garlic chile pepper cheese on the other! Then we had a fresh caprese salad with olive oil and balsamic vinegar, and we had zucchini fried in ghee and topped with Kerrygold aged cheddar. YUM.
I'm doing a combination of coffee with creamer and coffee with only coconut milk added (of course it's full fat). I love the organic shade grown ethiopian coffee from Trader Joe's! When we went to TJs on our Portland trip, however, we weren't as impressed as we thought we'd be. Whole Foods actually has a lot more selection of items that are full fat. They have more selection in general. But TJs does have a few good finds. Another thing we always buy is their 2.99 Charles Shaw red wines, and the Almond Meal. Still, there's a lot of gluten and grains throughout the store, or products high in preservatives and/or sugar.
Now that we're back in SLC, Jeromie will be starting classes for Grad school next Monday. And I will be starting my Spanish class! We're staying cool in the air conditioned apartment. I went back to Yoga class today which was excellent (as always).
K
20.3.10
Happy Spring Equinox!
Random thoughts running through my head today......
From my window it looks like it would be nice and warm and springy outside, with the sun shining bright and the sky being so blue! But it's COLD out still! When is spring going to arrive? Today is the official day, but mother nature has it's own schedule. Jeromie and I went on a walk today and it sure seems like Spring is coming...a few flowers popping up here and there, a couple of trees with a few buds (although the majority of them are still barren). I'm SO ready for spring. I keep dressing for it and then having to add more layers before I go outside.
I'm enjoying a full weekend off from work with Jeromie-- it's nice! And we're going to make a new recipe tonight: Five Cheese Mac. (With gluten free brown rice pasta and maybe 6 cheeses!)
Last night I made my Fritatta again, and I'm wondering why I don't make it more often!
I am really into American Idol this season. I mean, I've watched it plenty before, but because I don't have school to worry about (for the first time ever!), I'm able to focus on it. I could do without a few people, though. My favorites are: Crystal, Didi, Siobhan (spell?), Big Mike, Andrew, and Lee. Can't we just skip to the top six with these guys?!
Speaking of school...I need to take the GRE (ugh). After doing some research, I was surprised to find that even though the University of Utah does not require scores, most of the schools in the NW as well as the schools ranked high for their grad nursing programs DO require you to submit GRE scores. SO...I'll be taking them. I need to study first though. Luckily, Jeromie already has a good review book. I'm pretty set on not going to the University of Utah for grad school anyway, because of two reasons: 1) It's not realistic for me to work 32 hours/week while IN school in order to maintain my tuition discount, and 2) I don't want to stay in Utah THAT long! I do think staying here while Jeromie goes to school will be good enough. OH! Jeromie got into Grad school!!---WOO HOO!! Master's program in Exercise Physiology.
We celebrated Thursday night at The Wild Grape. One of our fave places to eat....and we've already found several. :) I do miss some of my fave spots from PDX though...including the Matador, Bartini, STANFORDS!, and of course the good old PCG. And I miss Trader Joes! I'm excited to go shopping there on our next trip to Portland, in April. We'll be driving to Portland for 5 days and celebrating my Mom's birthday (the big 6-0, but don't tell). I'm trying to save my money for a fun trip somewhere but I don't think it's going to happen any time soon since getting the vacation time off work is really the problem. I could do without this whole real world job thing, really. School wasn't all that bad (well, before nursing school at least).
At least I know I plan on going back to school. And I know it won't be easy. This time, it's wholly for the end result--a better job. There is no way I can be a bedside nurse forever. ...now if the temperature would get a little warmer so I can get rid of this pasty whiteness and get a little more Vitamin D synthesis going! LOL.
K
From my window it looks like it would be nice and warm and springy outside, with the sun shining bright and the sky being so blue! But it's COLD out still! When is spring going to arrive? Today is the official day, but mother nature has it's own schedule. Jeromie and I went on a walk today and it sure seems like Spring is coming...a few flowers popping up here and there, a couple of trees with a few buds (although the majority of them are still barren). I'm SO ready for spring. I keep dressing for it and then having to add more layers before I go outside.
I'm enjoying a full weekend off from work with Jeromie-- it's nice! And we're going to make a new recipe tonight: Five Cheese Mac. (With gluten free brown rice pasta and maybe 6 cheeses!)
Last night I made my Fritatta again, and I'm wondering why I don't make it more often!
I am really into American Idol this season. I mean, I've watched it plenty before, but because I don't have school to worry about (for the first time ever!), I'm able to focus on it. I could do without a few people, though. My favorites are: Crystal, Didi, Siobhan (spell?), Big Mike, Andrew, and Lee. Can't we just skip to the top six with these guys?!
Speaking of school...I need to take the GRE (ugh). After doing some research, I was surprised to find that even though the University of Utah does not require scores, most of the schools in the NW as well as the schools ranked high for their grad nursing programs DO require you to submit GRE scores. SO...I'll be taking them. I need to study first though. Luckily, Jeromie already has a good review book. I'm pretty set on not going to the University of Utah for grad school anyway, because of two reasons: 1) It's not realistic for me to work 32 hours/week while IN school in order to maintain my tuition discount, and 2) I don't want to stay in Utah THAT long! I do think staying here while Jeromie goes to school will be good enough. OH! Jeromie got into Grad school!!---WOO HOO!! Master's program in Exercise Physiology.
We celebrated Thursday night at The Wild Grape. One of our fave places to eat....and we've already found several. :) I do miss some of my fave spots from PDX though...including the Matador, Bartini, STANFORDS!, and of course the good old PCG. And I miss Trader Joes! I'm excited to go shopping there on our next trip to Portland, in April. We'll be driving to Portland for 5 days and celebrating my Mom's birthday (the big 6-0, but don't tell). I'm trying to save my money for a fun trip somewhere but I don't think it's going to happen any time soon since getting the vacation time off work is really the problem. I could do without this whole real world job thing, really. School wasn't all that bad (well, before nursing school at least).
At least I know I plan on going back to school. And I know it won't be easy. This time, it's wholly for the end result--a better job. There is no way I can be a bedside nurse forever. ...now if the temperature would get a little warmer so I can get rid of this pasty whiteness and get a little more Vitamin D synthesis going! LOL.
K
10.3.10
New Blog
I keep messing things up...I created a new blog a while back but used my old Oregon State email which is now expired, so I can't access that blog to change it to my new email. SOOOO, I'm starting yet another new blog.
Previous blogs that are just going to stay as is:
www.kristinwords.blogspot.com
www.kristinland.blogspot.com
I'll try to do better with this new one. I'll try to post more, and not lose this one like the other two!!
:)
Previous blogs that are just going to stay as is:
www.kristinwords.blogspot.com
www.kristinland.blogspot.com
I'll try to do better with this new one. I'll try to post more, and not lose this one like the other two!!
:)
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