Sep 15, 2011 | The Fat Revolution
Why a revolution?
Diet and Fat: The Biggest Health Blunder in History!
…the biggest con in history….the biggest lie in history… and the biggest mistake in history…
And, it makes us fat. It makes us sick. It dulls our children’s intelligence. In 50 years, we will look back and wonder what in the world we were thinking. Now is a crucial time to expose the truth. I think we all know deep down that something is wrong, even if we don’t quite know what it is.
I want people to know the facts so they can make informed decisions. Much to my publicist’s dismay, I often refer to other authors and books, like Gary Taubes or Professor Noakes. I also make sure my books are stocked in libraries. That’s because I don’t care where people get the information; I just want them to have it. I want this food craziness to stop. I want people to know there is an easier way.
Why do I care so much? Why do I put my time and energy into this movement?
Because I’m tired of watching the MAJORITY of women (and a lot of men) struggle with weight, eating the wrong foods. When I know we are all being fattened like livestock. How do they fatten livestock? With loads of fatty foods? No! With grain. We have the wrong information and it means we are always fighting a losing battle.
Because I’m tired of watching people diagnosed with heart disease receive advice that could do more harm than good. Many of our loved ones are dying because of misinformation. Isn’t this worth an investigation?
Because I’m tired of watching people suffer from man-made disease, chronic illnesses that are completely preventable. In Australia, 1 in 2 will get cancer, 1 in 4 currently has diabetes, and someone dies from heart disease every 10 minutes. Not to mention all the other man-made ailments cropping up like sports injuries (from connective tissue breakdown), chronic fatigue, and auto-immune diseases just to name a few. This is crazy. Is current dietary advice working? Despite medical advances, disease is growing at an alarming rate.
Because I’m tired of watching children’s natural brilliance dimmed. Even 10 years ago, a much smaller percentage of children suffered from learning disabilities, behaviour issues, and other problems. Today, en masse, children struggle with gross motor skill, focus, and energy. And, I’m just going to say it; IQ is often a fraction of what it could be. And, we now have the first generation expected to die before their parents. That means, 5 to 10 years before we die, we have to watch our children die?
Our looks are changing too! Our natural human blueprint is beautiful (we are all meant to be attractive). Because of major changes in western nutrition, our faces are changing. Foreheads protrude, eyes develop closer together, teeth are crooked (yes, because of nutrition), jaws protrude, etc. Adele Davis, a nutrition writer back in the 50s was the first to recognise this problem, and it isn’t getting any better. Our children should be a picture of health, but many don’t look well, and most seem to have blue circles under their eyes. The answer may be simple.
What’s the problem? We all are misinformed. In many cases, it’s simply a matter of mistaken consensus. We’ve all been told fat makes us fat. We’ve all been told that fat causes heart disease and stroke. What if this theory was never based on fact, but has been accepted because it’s the consensus of the majority? What if, like Gary Taubes says, “it has all been a big fat lie?”
How did this happen?
Humans have been eating fat for thousands of years, prior to it becoming taboo in the 1950s. In the 1800s, we ate plenty of fat, and heart disease was practically non-existent; the first documented case of a heart attack was in 1926. And this was after a massive change in diet (in the late 1800s, we started producing convenience food (breakfast cereal was first) and massively increased our sugar consumption.
The history of the biggest health mistake
By the 1950s, heart disease was an epidemic. In 1953, Ancel Keys came up with a theory that saturated fat intake increased risk for heart disease. His theory was never proven (with a complete, scientific study), but it started a snowball, and became the newest big thing. Documentation has shown since that Harvard Scientists were paid by the sugar industry to take the blame away from sugar and place it onto fat. There were actually many scientists at the time who disagreed, but as the idea gained more and more momentum, and was taken on board by government; those who opposed were disregarded.
We now have loads of evidence discrediting the theory, however, it’s very slow for people to take it on. I’m sure nobody wants to admit to such a blunder. It’s so ingrained in our society; it would take a lot of guts to say, ‘Hey, we were wrong; let’s change our entire diet.’
In fact, many studies have been conducted over the years that show that saturated fat isn’t the culprit behind heart disease, but the results have been swept under the rug. The Minnesota Coronary Study was done as early as 1972 and showed that people on a cholesterol-lowering diet had significantly greater mortality than those on a regular diet. Did we hear about it? No. The results were finally published in 1989. 17 years later! When lead investigator Ivan Frantz Jr was asked why the results weren’t published, his response was “We didn’t like the results.” Ancel Keys was a collaborator for the study.
In 1988, the surgeon general’s office (responsible for health mandates in the U.S.) decided to gather all the evidence linking saturated fat to heart disease, to prove the low-fat theory once and for all (probably to quieten people like me). In 1999, after 11 years of research, they were unable to prove it, and killed the project.
No report was ever released, but I spoke to Gary Taubes personally, who interviewed the responsible parties. The comment from Bill Harlan was “The report was initiated with a preconceived opinion of the conclusions, but the science behind those opinions was clearly not holding up. Clearly the thoughts of yesterday were not going to serve us very well.” In other words, the entire idea that fat caused heart disease was flawed, and in fact, completely incorrect.
Another recent study, published in 2010, was done at the Oakland Research Institute in California. The researchers pooled the data from 21 studies, including 348,000 subjects, and found no difference in the risks of heart disease and stroke between people with the lowest and highest intakes of saturated fat.
Sixty years later and there is STILL NO evidence supporting the original theory presented by Ancel Keys, and loads of evidence telling us it is wrong. But, because it is so ingrained, many people don’t even want to consider it.
Many well-known doctors, naturopaths, and nutritionists are now re-educating people that fat never was the issue, and is actually an essential nutrient. Like I said before, studies show the real culprit behind heart disease is sugar, and anything that turns to sugar in our blood (excess carbohydrates, like grain).
We must get over this crazy idea that fat is bad for us
Saturated fat is healthy and a natural part of our diet. In addition to other fats, our family eats over 2 kilos of butter per week, and we are all fit and healthy. At 41, people often ask me for my secrets. Eating fat is one of them. When we remove it from our diet, we get fat, we get sick, and we age much faster than we should.
And, we don’t have to exercise hard to burn it off. I love exercise, but when it comes to weight loss, it is completely unnecessary! For those who think you have to work hard to get results, think again. It is mostly about the food we eat, not how much we do. When we constantly fatten ourselves with grains and sugars, then weight loss is hard. The secret to weight loss is definitely in the fridge, not the gym.
Aug 9, 2011 | The Fat Revolution
It is becoming well known that sugar is damaging to our health. And, the danger of fructose is also now on people’s radar, which is great news for our health and wellbeing. Fructose in itself is not unhealthy (it is naturally occurring in fruits). The fructose overload in our western diets is the problem.
We all naturally seek out sweet food, and there is still a lot of confusion about which alternatives are healthiest. And, there is also a lot of misinformation, which I would like to clear up to make it easier.
I find the easiest way to achieve vibrant health and wellbeing is to emulate our hunter-gatherer ancestors. If a food can be grown, and was naturally accessed (albeit irregularly in the case of sweets), then I consider it a healthy alternative. But, here is some specific information to help navigate the maze of choice.
Stevia
I sometimes see stevia listed with artificial sweeteners, but it is actually very natural. It is a small green herb, and its leaves are 1,000 times sweeter than sugar. If you can find a plant (try an organic nursery), you can grow it in the back yard, and grind the leaves in a mortar and pestle. It doesn’t spike blood sugar and has no fructose, so it is my favourite sweetener. However, you do need to be careful to avoid stevia-based sweeteners that have been mixed with other ingredients (usually sugar alcohols). Use a pure, natural stevia. My favourite brand is Nirvana.
Some people insist that stevia has a bitter aftertaste, but if you use a quality brand, it just tastes sweet; no aftertaste. It can, however, start tasting artificial if you use too much. It comes in a powder, drops, or tablets (easy to add to hot drinks); my preferred form is the extract powder. Nirvana comes with a tiny scoop that is equivalent to 1 tsp of sugar, so it makes it easier to measure. ½ a tsp is equivalent to 1 cup of sugar.
Raw Honey
Honey is starting to get a bad rap now that everyone is more aware of the dangers of fructose. However, there are a few facts about honey that many people aren’t aware of. Even though it is quite high in fructose (around 50%), raw honey contains compounds that reduce the insulin response, so the fructose doesn’t have the same impact. Studies also show that raw honey stabilises blood sugar levels.
In addition, raw honey is full of antioxidants, and is also loaded with minerals, enzymes, amino acids, and vitamins. Raw honey also contains nutraceuticals, which are nutrients found to neutralise free radicals and improve the immune system. It is a wholesome food that has been eaten for centuries, before we started loading our diets with sugar.
Having said all that, because raw honey is a natural sugar, its use does need to be limited. If there is any insulin resistance, I recommend avoiding and being strict keto (use the Easy Keto Cookbook).
For people who don’t need to be as strict with carbohydrate, I recommend no more than 1 tsp in a day, which equates to about 4 g of fructose. When I use raw honey in a recipe, I use one or two tablespoons in the entire recipe, which means each serve contains less than a tsp of honey. If you see a recipe asking for 1 cup of honey, consider using stevia instead. Keep in mind that once you are sugar-free, your taste buds will change, and you will no longer want your desserts to be super sweet.
Notice that I keep saying ‘raw honey’. Commercial honey has been super-heated, and no longer contains any beneficial compounds, and you may as well be consuming high fructose corn syrup. Honey also becomes toxic when overheated.
Maple Syrup
Maple syrup is also around 50% fructose. I won’t get too technical here, but the monosaccharide fructose form of fructose (the type in high fructose corn syrup) is the most harmful. Raw honey has around 42g of monosaccharide fructose per 100g, while maple syrup only has around 4g per 100g, so it is very low in the dangerous kind of fructose. However, while we know that raw honey is beneficial to health, and has properties mitigating its high fructose content, maple syrup isn’t generally a whole food because it needs to be boiled extensively to reduce the maple tree sap into thick syrup. As a result, its nutritious value and enzymes are usually destroyed. It would be lovely to think the syrup simply pours out of the tree, but that generally isn’t the case.
Agave Syrup
The blue agave plant is a succulent, traditionally grown in Mexico, but also found the U.S. and South America, and is the source for Tequila.
Agave syrup has been marketed as a healthy alternative to sugar, and many raw desserts sold in health food shops are loaded with it. It is advertised as healthy because of the Glycemic Index. The GI measures the glycemic response in the body, and ‘low GI’ foods have been deemed healthier by many health professionals. Using GI does actually work in a lot of cases, but there was one huge problem with the entire theory. Fructose has a very low GI, and we now know that high levels of fructose cause major health issues.
Even though agave syrup is ‘low GI’, it is 90% fructose, so is actually quite unhealthy. In addition, it is not a natural, whole food with enzymes. The agave syrup is not made from the sap, but from the bulb. Heat and chemicals are used to convert the bulb into syrup. Some syrups are processed under 50°C, so are marketed as ‘raw’, but they are generally not raw or wholesome.
In addition, natural enzymes are physically removed to prevent the mixture from fermenting (and becoming tequila). Once agave syrup is processed, it becomes a condensed fructose-syrup, with no nutritional value; far higher in fructose than any other commercial sweetener, including sugar and high fructose corn syrup.
Sugar Alcohols
The term ‘sugar alcohol’ sounds pretty natural, but the name comes from the chemical structure, which is similar to sugar and alcohol. Sugar alcohols are carbohydrates; some are extracted from plants, but most are manufactured from sugars and starches. Sugar alcohols are popular because they have half the calories of sugar. I personally don’t believe calories have anything to do with maintaining a healthy weight, but the reason they have less calories is because the body doesn’t absorb them. As a result of the malabsorption, they often cause bloating, gas, and diarrhoea. The common sugar alcohols are:
- Erythritol
- Isomalt
- Lactitol
- Maltitol
- Mannitol
- Sorbitol
- Xylitol
Are they natural? Sugar alcohols do occur in nature in tiny amounts. But we can’t go out into nature to collect sugar alcohols to use as a sweetener. They are manufactured products, and I recommend avoiding them. Xylitol will also kill a dog if it accidentally ingests something made with xylitol and isn’t treated quickly.
Dextrose
Dextrose (the commercial form of glucose) is now quite commonly being used as a sugar alternative. Extensive research has shown that fructose is the more dangerous part of any sugar.
However, that being said, glucose is still an issue for many people, especially now that more and more people are becoming insulin resistant (many people who have insulin resistance are unaware they have it, and it is the number one reason why people fail to lose weight initially on LCHF or keto).
Also, dextrose is not a whole food. It is generally made from highly processed corn, sugar cane or sugar beets.
Artificial Sweeteners
There is much evidence out there showing detrimental effects of artificial sweeteners, so I will just give you a brief synopsis. There are over 10,000 documented reports of reactions to artificial sweeteners. Aspartame and sucralose have been shown to cause bloating, depression, migraines, anaemia, kidney dysfunction, and more. They also can harm healthy gut bacteria. Aspartame is also an excitotoxin, which can cause overactive brain cells, which can damage the cells. The ester bond in aspartame is broken down into formaldehyde and methanol, toxic substances that have been shown to increase risk for cancer. Again, to achieve optimal health and weight, it is better to look for something naturally occurring in the environment. In addition, one of the documented side effects of artificial sweeteners is hunger and weight gain!
The Best Alternatives
My favourites are stevia and small amounts of raw honey. If nothing else, it does make it simple.
Note: If you want to go keto, avoid raw honey.
Jun 6, 2011 | The Fat Revolution
A new study (2011) shows just how much poor nutrition choices can impact your child’s IQ. The study showed that children who ate mostly processed food when they were younger had lower IQ scores as they got older. The more processed food they ate, the lower the IQ score.
The opposite was also true. The healthier the diet, the higher the IQ.
The study also showed that feeding children poorly when they are younger increases the likelihood that they continue to make poor food choices as they grow up, and will continue eating food with little or no nutritional value.
Woodland Hall Academy in the U.S. has also done research showing that the intake of sugar lowered IQ for a few days. One boy was tested at 140, but later tested at 100, which is a dramatic reduction. The day he tested 100, he had a visit from Grandma, who made him pancakes with sugary syrup. Three days later, he tested at 140 again.
I believe that children who are eating sugar every day, are working at a distinct disadvantage, because their IQ could be permanently lowered. I also believe we can almost certainly boost our children’s energy, gross motor development, concentration, focus, and their intelligence by feeding them well.
And we don’t need to deprive them to do it. We can offer them healthy alternatives to all their favourite sweets, desserts, and snacks, including cupcakes, muffins, chocolate mousse, chocolate, cake, ice cream, and more.
And, kids love the food. They usually don’t even realise it is healthy.
The above picture is from The Fat Revolution Cookbook, which is a LCHF (low carb, high fat) cookbook, perfect for families and for those who don’t need to be super low in carbs. If you are looking for strict keto recipes (no root vegetables, fruit, nuts etc), use the Easy Keto Cookbook.
Apr 23, 2011 | The Fat Revolution
While it is true that many people aren’t moving enough, and a sedentary lifestyle isn’t recommended, those who are moving are often working too hard. We were designed to have balance. Our ancestors were active and moved regularly; however, much of their movement was slow, unless they happened to be chasing prey.
Life was slow-paced for our ancestors. There was no TV or other electronic devices, no jobs to rush off to, no commuting, and no fast-paced exercise classes. If you think about what a person would have witnessed during his or her day of work back then, they could have easily described every detail of their day within a few minutes. If you compare that to the life we live today with the hundreds of events we experience in a day, it is a very different lifestyle.
The best way to describe natural balance is with the eastern philosophy of Yin and Yang. Yin helps us build energy (recharge our energy stores). Yang is a strong output of energy. We are designed to have an equal balance of both, but these days, many people have a strong domination of yang.
Examples of yin activities include:
- Yoga
- Pilates
- Meditation
- Slow breathing
- Resting
- Massage
- Internal martial arts like Tai Qi or Qi Gong
- Stretching
Examples of yang activities include:
- Running
- Cycling
- Fast-paced exercise classes like RPM, Body combat, aerobics, or zumba
- External martial arts like Tae Kwon Do, Karate, or Kung Ku
- Rushing in the mornings
- Rushing throughout the day
- Stress
- Nervousness or anxiety
- Fast-paced jobs
- Eating food on the run
- Mind-chatter (thinking about what you need to do, when, and what could go wrong, and what did go wrong, and who really pissed you off, etc)
As you can see, most people are too yang. Does it matter? Yes. Too much yang energy means we are likely too much on the go and we could be burning out our adrenal glands. It is like using a battery over and over again, without recharging it. Eventually, it runs low, and is trying to power something with very little energy. And then, it runs out completely. We need to re-charge, just like a battery, so that we can keep living with energy and vitality. Most people don’t realise just how burnt out they are, and just how hard their adrenals are overworked. This can cause many issues later in life. One obvious symptom is chronic fatigue, but there are many others, including hormone imbalance. Women make the appropriate level of hormones to help them function well, and once their own natural hormones decrease, the adrenals kick in and take over hormone production. What happens if you have burnt out adrenals? Peri-menopausal and menopausal symptoms can be a lot more uncomfortable if we no longer have adequate hormone production. Some of the major symptoms of hormone imbalance during this crucial time are depression, complete lack of energy, and no lustre for life. What an awful way to go through your prime years; your 40’s and beyond.
What is the answer? There is nothing wrong with yang exercise, and in fact, it is meant to be part of our lives. But we do need a balance, and time to recharge. Replacing some of our yang activities with some yin activities is a great start. The best way to do that is to eliminate stress, and rushing around. We can still achieve an enormous amount, and in fact, often a lot more, if we are calm, and move slowly through life. Regular meditation is a great way to slow down. As you move through the day, become more conscious of what you are doing moment to moment, and enjoy it; stop thinking about what happened previously and what will happen. Then some yang exercise is a great way to release energy, emotion, and get fit.
We don’t need to exercise hard and make it a slog to get fit. For example, I like doing weights to keep my bones strong and maintain my muscle mass as I get older. But, I do them slightly differently than most people. I used to train twice a week, but now I only lift weights once a week to maintain my strength. I know many people who train 5 or 6 days in the gym, and we are fairly comparable in how we look, even though, I am in the gym only a fraction of the time. That being said, being keto helps me burn more fat and build more muscle, so that is a definite advantage.
The other thing to remember is that while exercise is healthy, it can be counter-productive if we are not well. Once we change our diet and start feeling better, then exercise is a fantastic addition to a healthy lifestyle.
Apr 17, 2011 | The Fat Revolution
Do you think cholesterol is bad for you? Do you carefully watch your fat intake? Especially saturated fat? Understandable because that is what we have all been told. But the latest research shows that the world’s most hated substance is actually good for you.
Don’t take my word for it. Here are some of the experts who kindly granted me permission to reprint their quotes in The Fat Revolution Cookbook:
The much-maligned saturated fats—which Americans are trying to avoid—are not the cause of modern diseases. If they were, and if the saturated fat or cholesterol myth were true, none of us would be alive today because saturated fat was the primary energy source for most of our ancestors. Studies of North American Indians, Eskimos, and other tribes suggest that as much as 80% of their daily caloric intake was from fat, most of which was saturated animal fat. Paul Chek, How to Eat, Move, and Be Healthy!
So what is it about [saturated fat] that is so deadly? Frankly, I’m the wrong person to ask, because I don’t happen to think that saturated fats are in any way damaging or dangerous. If they were, they wouldn’t taste so damn delicious. Nature tends to warn us off dangerous foods by making them taste bitter or icky. Or giving them a bright-red colour. Dr Malcolm Kendrick, The Great Cholesterol Con
Based on information [supplied by the mainstream health industry], most people naturally think of cholesterol as something damaging, something to be avoided. But cholesterol is absolutely essential for life. It is not some alien chemical that we can remove from our diets, or our bodies…I sometimes remark to those who think my ideas on heart disease are entirely batty, “Why do you think that an egg yolk is full of cholesterol?” Because it takes one hell of a lot of cholesterol to build a healthy chicken. It also takes a hell of a lot of cholesterol to build, and maintain, a healthy human being. In fact, cholesterol is so vital that all cells, apart from neurones, can manufacture cholesterol, and one of the key functions of the liver is to synthesize cholesterol. We also have an entire transportation system dedicated to moving cholesterol around the body. Dr Malcolm Kendrick, The Great Cholesterol Con
It is nigh impossible to eat enough cholesterol to meet your daily cholesterol needs. In order to meet this gap, the liver has to produce four or five times as much cholesterol as you ingest. In fact, you would need to eat about six to eight egg yolks each and every day to meet your daily requirement. As most of us never do that, the liver fills the gap. Dr Malcolm Kendrick, The Great Cholesterol Con
Fats from animal and vegetable sources provide a concentrated source of energy in the diet; they also provide the building blocks for cell membranes and a variety of hormones and hormone-like substances. Fats, as part of a meal, slow down nutrient absorption so that we can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E, and K. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes…Most people, especially infants and growing children, benefit from more fat in the diet rather than less. But the fats we eat must be chosen with care. Avoid all newfangled hydrogenated fats and polyunsaturated oils. Instead, use traditional vegetable oils like extra-virgin olive oil. Acquaint yourself with the merits of coconut oil for baking and with animal fats for occasional frying. Eat egg yolks and other animal fats with the proteins to which they are attached. And, finally, use as much good quality butter as you like, with the happy assurance that it is a wholesome—indeed, an essential—food for you and your whole family. Sally Fallon, Nourishing Traditions
And here is one of my quotes:
One of the best-kept secrets for radiant skin is eating fat. That’s right. One of the most hated substances actually keeps us looking younger, and helps us feel energised. Fats provide energy and are essential for cell rejuvenation and hormone production. They also help us assimilate vitamins A, D, E, and K, so serving vegetables with butter is a perfect combination. Fat is also essential in converting carotene to vitamin A, and is vital for many other processes within a healthy body.
